April 28th, 2020

How to Adapt to Our New Environment

5 key tips to adapting to our new “normal”


Believe it or not, we’re nearing the end of week 6 of quarantine. Maybe you feel super motivated right now, or maybe you feel down, tired, and stressed. Both are completely valid, as there is no right way to feel during these challenging times. But no matter which situation you find yourself in, we are all experiencing some level of change.

Although sometimes stressful, change can be a good thing. Change can help bring variety to your routine, help you grow, present you with new opportunities, teach you flexibility, and give you strength. While it may not be obvious at the moment, change leads to empowerment. The ability to adapt to change, adjust to a new reality, and create a new sense of normalcy is the key to staying positive and making the most of this time.

So, while we can’t control what’s going on in the world right now, we can control how we react to the impact these events have on our lives. If you need some help navigating this “new normal”, we have you covered. Inspired by F-Factor RD, Maria Stavropoulos’ recent virtual lecture in the Official F-Factor Facebook Group, here are our tips on how to adapt to your new environment in the healthiest way (for your body AND mind).


During quarantine, we have the same number of hours in a day as we did before. However, now we’re in a position where we really want to make the most of our time and prioritize what’s most important to us. Whether that means setting aside time to have breakfast, lunch, snack, and dinner, or getting the kids ready for remote learning, or practicing self-care, prioritizing your goals can minimize stress, boost productivity, and save time for the most important things you value. Keep in mind, your priorities don’t need to be limited to weight/body fat loss. It’s all about holding onto positive habits that you’ve created and prioritizing your well-being so that you come out of this feeling stronger and healthier than ever.


Staying organized will help you keep your priorities in check and stay productive. Start by writing down 1-3 short term goals that you would like to accomplish for the week. If you feel overwhelmed and aren’t able to accomplish all of them, then make those same goals for the next week. It’s important to be flexible and open to figuring out what works for you. Give yourself some grace, knowing that you’re doing the best you can in these difficult times. Next, create a schedule for yourself. Not only will this make your time in quarantine feel a little more normal, it will also provide structure and keep you focused on your goals.


Having variety in your diet is key to staying motivated and on track. One of the best parts about F-Factor is the endless possibilities of fiber and protein-packed meals and snacks you can interchange each day. Perhaps there’s a recipe you’ve been meaning to try forever (cough cough, F-Factor 20/20 Mac n’ Cheese), or maybe you want to create your own new dish. There’s no better time than now to step outside of your comfort zone and get creative in the kitchen. Take advantage of this time at home and aim to try 1-2 new recipes per week. If you need some inspiration, check out the delicious and nutritious recipes on our website.


Maybe that recipe you wanted to make requires an item that you don’t have on hand or is sold out in stores. Some grocery stores have limited delivery times to shop, and/or limited product availability. This is where you have the opportunity to improvise and make the most of what’s available to you. Before heading to the store, take inventory of your pantry to see what you have. You’ll be surprised how many recipes you’re able to make with ingredients you already have available. Before heading to the store, make a list of your grocery essentials so you have a plan going in. And a little pro tip if you’re trying to order groceries online: keep refreshing the delivery times, as new times are being released throughout the day.

If you still feel like you don’t have what you need, remember that there are always healthy swaps you can make. Fresh produce not looking too good? Go for frozen. Veggies in your fridge starting to wilt? Use them to make an “everything but the kitchen sink” vegetable soup. The only pasta sauce you have is higher in sugar than your usual go-to? Reduce the serving size and add water to thin it out a bit. Waiting for your Palmini to get delivered from Amazon? Have some Banza pasta or whole wheat pasta and make it a Step 2 day. Part of adapting during this time is learning to make adjustments that are manageable but still nutritious.

These easy swaps don’t just have to apply to your diet. You can also make “activity swaps” to create normalcy in your routine. If you’re missing your favorite workout class, see if they’re offering free classes on Instagram live. We rounded up the F-Factor team’s favorite WFH workouts here. If you’re in desperate need of a mani/pedi (who isn’t right now), try pampering yourself with an at-home spa treatment. Looking for more ways to practice self-care at home? Check out these 10 items to create the ultimate “quarantine care package.”


This is the most important part. You have to believe in yourself and believe that you have the tools you need to stay committed to feeling your best and focusing on the positive.


All in all, when you embrace change, you’re actively making the choice to come out of this stronger instead of sabotaging yourself. We are all learning right now and doing our best, and we hope these tools can help set you up for success. If you focus on what you can control, it will make these next few weeks feel a little more productive, fulfilled, healthy, and happy.

Watch Maria’s lecture on how to adapt to our new environment here. If you have any questions, feel free to DM Maria at @nutritionbymaria.