These days may feel tough and tedious in dealing with the virus crisis. Many of us may be thinking, “What is there to do…or eat?!”
It’s easy when feeling bored or stressed to give little regard to the health impact of what we eat. Sure, a couple of cookies and a handful of potato chips can be part of a healthy diet, so long as most of our daily food intake focuses on vegetables, fruits, nuts and legumes (such as black beans, lentils, and chick peas), healthy fats (olive oil, avocados), whole grains, and lean meats, poultry, and fish. We all need every defense against COVID-19. Research has repeatedly demonstrated that people who eat an overall nutritious, whole-foods, plant-based diet most of the time have stronger immune systems than those who primarily eat foods that are refined and highly-processed.
1. We’ve all heard ad nauseam (justifiably so) about the need to wash our hands, but it’s especially important to do so again, before opening the refrigerator or pantry to prepare food, or get something to eat or drink. Fortunately, there’s currently no evidence to suggest that the virus is transmitted through food or water, but it’s certainly not a time to share food either. We need to continue to be relentless about good hand washing practices, including when bringing home take-out food. Once served, discard the take-out containers and wash hands before eating, yes, again!
2. Food Safety:
· many states are now mandating that grocery stores pack groceries in single use bags only to help avoid the spread of the coronavirus. If your state doesn’t, set your reusable bags on the kitchen floor or a chair when you get home from the store, as the bags may have some contaminants on them. Launder bags between uses.
· After purchase, wash raw fruits and vegetables under running water and pat dry before storing in refrigerator.
· Disinfect kitchen sink counter tops and sinks daily; this doesn’t have to be anything extensive, simply clean with a light wash spray or wipe.
· Once a week wash refrigerator and pantry shelves with soap and water or a mix of white vinegar and water to remove most germs.
3. Contrary to fraudulent claims currently circulating on social media, there are no dietary supplements proven to treat or cure COVID-19. Sure, spices such as turmeric are best known for their anti-inflammatory effects, but supplements typically aren’t pure, effective sources. The best thing you can do is eat are at least 3-5 cups of vegetables each day along with 2 pieces/servings of fruit. Vegetables and fruits are packed with immune-supporting vitamins, minerals, antioxidants along with other phytochemicals. What’s more, is that the nutrient in plant foods are most bioavailable (or absorbable for effectiveness) through whole foods. Commit to filling ½ of your lunch and dinner plates with vegetables and fruits, and keep both on hand for snacking throughout the day. Add ½ teaspoon of ground turmeric to soups such as this Tomato & Roasted Cauliflower soup.
Mini tips:
Defrost a bag of frozen edamame in the shell and leave on the counter or coffee table for healthy noshing.
Pick up a bag of juice oranges and have a family member squeeze for a delicious, healthy beverage.
4. Aim to get 2 servings of legumes such as black beans, lentils, chickpeas, etc each week. Add some legumes to soups or salads; make hummus or veggie burgers. This Red Lentil, Lemon, & Baby Kale soup recipe is easy and perfect for early spring:
5. Whole grains are so much more nutritious than refined, white grains. When grains are refined, the bran, germ, vitamins, and minerals have all been stripped away, leaving just the starch which goes readily into storage in the body.
6. Drink plenty of water or other non-caloric beverages to maintain hydration.
7. As with other activities, try to maintain some schedule and structure when you eat. People who typically skip breakfast often engage in lots of snacking after dinner, which can turn into a cycle of eat less during the day and more at night resulting in weight gain. Also, aim to have most meals at the table or counter bar as you’ll be more mindful and focused on what’s going in your mouth. Eating in front of the television sets us up to be asleep at the meal—oblivious to the taste, texture and amount of food we’re consuming as well as to our hunger and fullness cues. Put some music on, light some candles and encourage conversation around the kitchen table.
8. Practice regular sleep habits, enough (as least 7 hours), but not too much (10 or more regularly.) When we don’t get adequate sleep, we can disrupt the normal cycle of satiety hormones which can lead to increased appetite and weight gain.
9. Get outside! Mother Nature has so much to offer…get off the beaten path and soak in that Vitamin N(ature.) Research has proven that regular exercise of most any kind helps to strengthen the immune system, elevates mood, tones muscles, and helps to maintain a healthy body weight (in part by buffering extra food calories.)
10. Instead of crumbling during this virus crisis with a lousy diet and sitting on the couch for weeks on end, let’s all do what we can to nurture ourselves, so that when we come out on the other side, we’re able to embrace it as our “finest hour.” Now more than ever, it is important to be mindful of what we’re eating.
Cheers & Stay Well!
KC
FMI: www.wildberrycommunications.com