Hello everyone, I hope this finds you well! These are challenging, uncertain times. Information is changing regularly. The emphasis on enlisting the help of all of us to “flatten the curve” to prevent the spread of the coronavirus is clear. Social distancing is important to keep our vulnerable populations well. Seniors and those with chronic health conditions are advised to stay home.
I am available via phone/telehealth to proceed with regularly scheduled appointments and questions/concerns. I am reaching out to all clients to discuss.
Good nutrition and self care that includes stress management are more important now than ever.
Laughing can help our mood and stress reponse. Keeping informed is important but if we are staying home it is probably a good time to turn down the news and tune in to more comedy. Taking a walk or just going outside while keeping social distancing can feel wonderful. Getting enough sleep is important in keeping us well. Connect with people through social media and the phone and reach out to a mental health professional if you need to. Simple deep breathing is effective. There are many apps and resources online that can guide you.
A trip to the grocery store can be a bit anxiety provoking. You probably already have many staples in your pantry and refrigerator that are great sources of key nutrients involved in keeping us well.
Frozen fruits and vegetables are great and easy go to items. Canned or dried beans, tomato sauces, canned tomatoes, frozen spinach, oats, quinoa, brown rice, nuts, nut butters, yogurt, and eggs are represented in most of these categories listed below.
Protein: beans, peas, nuts, nut butter, fish, greek yogurt (plant based or regular), eggs, tofu, edamame, poultry or meats. Quinoa has 8 grams of protein per 1 cup cooked.
Vitamin C: outside of the obvious source of oranges and orange juice are; strawberries, kiwi, pineapple, red bell pepper, tomatoes, tomatoes sauce, broccoli, brussels sprouts, kale and potatoes.
Vitamin A: carrots, sweet potatoes, cantaloupe, apricots, dark leafy greens, butternut squash
Vitamin E: nuts, seeds oils, nut butters, salad dressings
Zinc: pumpkin seeds, cashews, eggs, fish, chicken, meat, whole grains, leafy greens, milk, cheese, yogurt, beans, fortified cereals
B vitamins: beans, grains, greens, fortified cereals, and many found in dairy, fortified dairy alternatives and protein foods.
Vitamin D: in supplements, fortified dairy and dairy alternatives
With our local weather being on the rainy and cold side, it is a great time to make some soups and stews and plenty of trays of roasted vegetables. Head over to my Pinterest page for some easy ideas. If you are feeling too much stress about cooking or do not have what you need, restaurants are still making food to go and can be delivered or picked up curbside to provide a full meal or to complement what you make at home.
We can take something and improve the nutrition by adding things to it.
Whether it is homemade pizza dough or even a frozen pizza, we can improve it!! Add a salad or cut up vegetables to your plate or onto of your meal and enjoy!
Do the best you can! Breathe and be mindful but be kind to yourself! You might not have the perfect meal. Its better to eat regularly, hydrate and take it meal by meal, day by day.
Let’s take care of ourselves and our neighbors. We are in this together!