Episode 11: Healthy Eating Habits for Lockdown and Beyond with Jo Majithia

19 Nov

Healthily | 11/19/20

As we continue to navigate our lives through the ever-evolving situation of this global pandemic, one thing is for sure: For the vast majority of us, our daily lives have dramatically changed in a way that now seems set to stay for longer than we’d first imagined. But have we had a chance to catch-up with ourselves on how this is playing out with daily routines, habits and rituals amongst all the upheaval? Do you think there has been a cost to you in some way with how you’re now eating, drinking and living as a result?

In conversation with my friend and colleague Jo Majithia, we unpick some of what we’re seeing as nutritional therapists in clinic these days, and discuss simple and pragmatic strategies that may help you get back on track in a positive way.

This episode is packed with great advice and aims to leave you empowered in a time of uncertainty.

TAKEAWAYs

✔️ Food & Life Changes

Daily life changes (working from home, isolation, family dynamics) impact eating habits and relationships with food.
Loss of structure can lead to mindless eating or snacking driven by boredom, stress, or emotional triggers rather than physical hunger.

✔️ Setting Boundaries & Meal Structure

Distinguish stomach hunger (physical need) from mouth hunger (craving).
Schedule structured meal times and separate work/eating spaces to encourage mindful eating.
Focus on one meal at a time to improve eating habits without feeling overwhelmed.

✔️ Building a Balanced Plate

Include non-starchy vegetables, protein, complex carbs/fiber, and healthy fats.
Add textures, colors, and flavors to enhance satisfaction and fullness.
Small additions like herbs, spices (cinnamon, ginger, cardamom), seeds, or lemon zest increase flavor, support digestion, and improve glycemic response.

✔️ Snacking & Treats

Mindful snacking can replace mindless grazing: serve in a bowl, enjoy slowly, and consider combinations (fruit + nuts, chocolate + seeds).
Adjust portions and make it a celebratory experience, similar to a meal.

✔️ Alcohol & Alternatives

Alcohol often serves as an “end-of-day ritual” or stress relief.
Try alternatives like non-alcoholic spirits (e.g., Three Spirits) or sparkling water with citrus in a wine glass to replicate ritual without alcohol.

✔️ Gut Health & Mood

The microbiome plays a key role in producing neurotransmitters (dopamine, GABA, serotonin) and short-chain fatty acids like butyrate.
Support your microbiome with fiber-rich, polyphenol-dense foods (berries, vegetables, nuts) to boost mood and immune health.
Exposure to diverse microbiomes (nature, pets, social interactions) also supports gut and immune function.

✔️ Seasonal & Lifestyle Considerations

Prioritize seasonal foods (root vegetables, complex carbs in winter) to meet nutritional needs.
Spend time outdoors and near natural light to support circadian rhythms, mood, and energy.
Even small lifestyle adjustments, like getting sunlight first thing or near your workspace, positively influence health and mental wellbeing.