There is no doubt that the Coronavirus (COVID-19) pandemic is affecting every aspect of our lives, from virtual classrooms and home office work setting to online happy hour meetings. Reducing exposure to the virus and being more aware of public health guidelines are required to slow the spread of this disease. Even though we seem to be going in the right direction, no one is sure on how long these virus safety measures will need to stay in place, but it presents a perfect time to protect and improve your health while practicing social distancing. Healthy eating and a closer attention to nutrition habits is especially important for keeping your immune system in top condition. The nutrients in food enable the cells in our bodies to perform their necessary functions. Being aware of our diet has become more and more important everyday.
Thinking about food in this way gives us a view of nutrition that goes beyond calories or grams, good foods or bad foods. This view leads us to focus on foods we should include rather than foods to exclude in our diet at this point in time. Now, in this blog, I will give you some tips on things to avoid during this pandemic time and how to better prepare for your supermarket trips.
Step 1: Avoid unnecessary trips to the grocery store and unhealthy foods
I highly advise you to plan ahead of time and avoid going more than once every week and a half to the supermarket. Also, try and pick one family member to be the one doing those trips instead of going as a whole family of a couple. Try and plan breakfast, lunch, and dinner for at least 5-7 days. What will you serve, what ingredients do you need, what does your family usually eat on weekdays and how much of it. Consider the foods your family likes, your food preparation methods, interests and skills, and the time and energy you will have for preparing meals. Here’s a list of healthy snacks and drinks I put together in case you need some guidance on how to get started on that part.
I usually make a shopping list and use it while grocery shopping. It helps with not forgetting anything especially at times like this where we are trying to avoid leaving the house. You’ll be less likely to forget items or buy impulse items.
Think about friends and neighbors, especially older adults or those with health conditions. Could you save them a trip to the grocery store? If yes, try and make those trips work for more than just you and your family. You could also try online shopping, it will save you time and let you keep your social distance. Be sure to play ahead, many stores need a day or two from order to delivery or pickup.
Step 2: turn homemade meals with your family into a positive experience
Eating more meals at home is a new routine for many families. It’s also a great opportunity to keep the stress down by making mealtime fun. I suggest getting the family involved in the cooking process, like for example kids can help set the table, pour the water, make the salad or make the orange juice!
New Recipes are also a great idea! If you have never made homemade pizza, roasted a whole chicken, or cooked meatballs from scratch, now is a good time to try! The most important thing is to stay positive and get the best out of every experience, which leads me to my third step…
Step 3: Positive Mindset
Practice positive stress management strategies. If you’re working from home, take breaks for things like Walking the dog, calling a friend, quick home workout and cuddling your kids. Here’s a list of tips I made to stay productive and positive while working from home. Sticking with your normal routine as much as you can is also of great help while trying to stay positive. Go to bed and get up in the morning on your usual schedule, eat meals at regular times and find ways to exercise away from the gym.
We should always remember that vitamin and minerals — particularly A, C and E, as well as zinc — play an important role in keeping the immune system strong and staying healthy while working from home. Staying at home at this time is very important as well as keeping a good and balanced diet. Filling each plate with produce, lean meats, dairy and healthy fats, will help us to get what we need to help keep our immune system strong.
Our body also needs fluids and electrolytes to function at its best. That’s especially true when you are suffering symptoms like fever, coughing, diarrhea and vomiting, which can easily dehydrate you. Proper rehydration helps with recovery. Drinks with essential electrolytes such as Hydra-Guard Sports Drink have been recommended by the World Health Organization and the American Academy of Pediatrics for decades to relieve symptoms associated with virus-related mild to moderate dehydration in both adults and kids. You could use the code JOAO10 for a special discount on the website, and I also recommend you to subscribe to the newsletter because they are always releasing special codes for even higher discounts on their products.
The CDC says if you’re experiencing symptoms of coronavirus — including fever, cough, shortness of breath 2-14 days after exposure — seek medical attention immediately. Today is a great day to start taking the best care of yourself. Don’t skip on great nutrition, hydration, rest and exercise. Help others do the same. And, for the latest information from the CDC, please click here.