Health Tips and Tricks During COVID-19
By Kayley George, RDN, LD
The COVID-19 pandemic is causing unprecedented stress for brides, but don’t let this uncertain situation compromise your health as well. With the current crisis, it’s a priority now than ever to take care of our physical well-being. With closed gyms and depleted grocery stores, this article provides nutrition guidance and at-home workouts with the resources available. Take advantage of this extra time at home to focus not only on your physical health, but your mental health as well. It’s not only important to stay healthy for yourself, but also to care for the people around you.
IMMUNE-SUPPORTING NUTRIENTS
There is no diet to prevent or cure COVID-19, but there are measures you can take to strengthen your immune system during this time. Even if you are not at high risk for the virus, you need to be healthy and strong enough to take care of other individuals who are.
Try incorporating some of these immune-boosting foods to your grocery list:
● Berries: Berries, such as blueberries, raspberries, strawberries, and blackberries, are extremely high on the ORAC scale—meaning they contain some of the highest levels of antioxidants, which fight toxins coming into the body. This is great for your immune system and general health.
● Citrus Fruits: Citrus fruits, like grapefruit, oranges, and lemons, are packed with vitamin C, which is essential for fending off infections by boosting the production of white blood cells and supporting your adrenal glands (the highest storage of vitamin C in the body). Your body does not produce vitamin C on its own, so be sure to stock up by enjoying the fruits and vegetables rather than depending on products like Emergen-C.
● Cabbage: Cabbage is a cruciferous vegetable that is in high vitamin C - a powerhouse when it comes to immunity! When eaten raw, it is very healthy for you, but cabbage is even better for your immune system and digestive tract when it’s fermented in the form of sauerkraut or kimchi. Your gut houses 70% of your immune system cells, while also sealing the gut lining and improving digestion.
● Garlic: You may have heard of using garlic to ward off vampires, and they were onto something. Garlic contains compounds that have been shown to improve white blood cells’ ability to fight off certain viruses. Try adding fresh garlic to recipes where it isn’t called for to boost the nutrient density of the meal.
● Peppers: Many people are surprised to find that bell peppers are one of the highest sources of vitamin C. Red bell peppers have the most vitamin C of all the colors, and all bell peppers also have lots of phytochemicals and carotenoids, like beta-carotene, which are full of antioxidants and anti-inflammatory benefits as well. Don’t forget, spicier varieties of peppers can help clear out congested mucus membranes in the nose and lungs.
● Spinach: Spinach is loaded with vitamin C which helps fight cold and flu and bolster the immune system. It’s also high in antioxidants and beta-carotene which may help your immune system fight infection and viruses easier.
Drinks and spices are an easy way to sneak in some potent immune-boosting nutrients. Check out this list of ingredients that can boost flavor and health at the same time:
● Oregano: Oregano is high in vitamins A, C, E, and K, all of which are good for your immune system, and has anti-inflammatory, anti-microbial, and anti-fungal effects.
● Turmeric: The active ingredient curcumin is an anti-viral, anti-fungal, anti-inflammatory compound that is excellent to help fend off everyday cold and flu. Plus, since inflammation is at the root of so many diseases, being anti-inflammatory is an extra bonus.
● Ginger: A powerful agent to alleviate nausea due to its ability to help break up and dispel intestinal gas. You can make your own ginger tea by grating fresh ginger and steeping it in hot water with some lemon.
● Licorice root: Licorice’s amazing power is to boost the adrenal glands which are responsible for your stress response. Your adrenal system is intricately linked with your immune system. When you’re too stressed and your adrenals are worn down, your immune system is more vulnerable to attack.
● Mint: Not only does it taste great and help your breath feel fresh, but its strong aroma and flavor can help soothe sore throats or provide some much-needed relief from respiratory ailments.
● Chamomile: Chamomile tea is also great to help calm an upset stomach, which is why many people use it when they have colds or flu. It’s a natural tea that, like ginger, can help calm or soothe nausea or indigestion.
● Lavender: Probably one of the most notable effects of lavender is on stress. It helps to relieve stress and increase relaxation, which is so vital when you’re feeling under the weather.
Check out this easy drink recipe to incorporate some of the potent ingredients listed above:
Immune Tea Blend
Adapted from Red & Honey
Ingredients:
● 1 cup hibiscus flowers whole
● 1/2 cup elderberries
● 1/4 cup olive leaf cut
● 1/4 cup lemongrass cut
● 1/4 cup chamomile
● 1/4 cup orange peel cut
Instructions:
1. Add all the herbs to a quart jar. Shake to mix.
2. To prepare, add two tablespoons of the tea for every 8 ounces of water to a saucepot. Bring to a boil, reduce heat and allow to simmer for 20 minutes.
3. Strain, and drink while still warm. Add raw honey if desired.
AT-HOME EATING
Quarantine combined with eating is a struggle. As a Registered Dietitian working with brides, this topic has come up in many conversations over the past few weeks. Here are 6 quick tips on how to avoid mindless eating:
1. Do a Junk Sweep: Take this time to organize your pantry and get rid of anything that is tempting you to eat junk food. It’s simple: If it’s not there, you won’t eat it. If it’s something that absolutely can’t go, put it far out of reach (i.e. freezer or top of the pantry). If it’s something you want as an occasional treat, go out and buy it rather than keeping it in the house.
2. Prepped Snacks: If you know you’re going to snack a lot because you’re bored and stuck at home, plan out some low-calorie snacks and have them prepped and ready on the kitchen counter. If you want to sip on something to keep you occupied, go for flavored water, sparkling water, or tea!
3. Delay, Don’t Deny: This is a technique to differentiate if you’re eating out of stress or boredom or because you’re actually hungry. If you have a craving, set a timer, go do another activity, and circle back in 15-30 mins. Chances are you aren’t hungry anymore.
4. Mindful Eating: When you are eating your meals, remove all the distractions (turn off the TV, put down your phone, etc.) around you to fully be mindful of what you’re eating. Don’t eat your lunches or snacks while working or watching TV.
5. Routine Check: Maybe you’re eating mindlessly because there’s a specific event that’s triggering your stress (i.e. conference calls). If you notice that certain activities make you snack more, identify and set up a way to prepare yourself better for those situations.
6. Goal Setting: This may sound silly, but set goals for yourself to improve this area that you’re struggling with, just like we do with any other goal. Set a goal that would improve on the choices you made last week (“I’m going to cut down mindless eating at least 3 evenings this week by doing XYX”).
Make eating clean easier with this FREE 1-week guide on meal planning!
QUARANTINE SNACKS
If you need something to munch on while you binge Tiger King on Netflix, here’s a quick list of five snack ideas that you can eat mindlessly with zero guilt:
1. Raw veggies: Veggies give you the crunch you crave and the nutrients you need. Some of us struggle with getting our daily 5 servings of veggies. Keep fresh-cut veggies next to you while you work or watch Netflix, so you’ll be more inclined to munch on them.
2. Pickles: Fermented pickles are filled with good bacteria that your gut needs.
3. Kale chips: If you can’t find kale chips at the grocery store, you can easily make them at home. Wash, dry thoroughly, and chop them up. Place them on a pan and sprinkle some sea salt and olive oil. Preheat the oven to about 275F and bake until they’re crisp. Quick, easy and nutritious!
4. Seaweed: It’s packed with fiber, iodine, calcium, and protein. You can eat it by itself or chop it up and toss it in the next snack on the list.
5. Popcorn: Did you know that popcorn is a whole grain and a great source of fiber?
AT-HOME WORKOUTS
No gyms? No problem. Here are three easy at-home workouts with no equipment needed. If any of these sets aren’t familiar to you, I recommended using YouTube as a source for exercise demonstrations.
5 Rounds For Time:
100 Jump Rope*
50 Air Squats
*Can substitute with jumping jacks
4 Rounds For Time:
10 Tuck Jumps
10 Push-Ups
10 Sit-Ups
3 Rounds for Time
800 Meter Run
50 Back Extensions*
50 Sit-Ups
You can set the amount of time that you have available to workout: 5 mins, 15 mins, 30 mins, etc. Then, combine each of these sets for the time you have available. You want to complete as many reps as possible in the time allotted. As always, don’t forget to begin each workout with a warmup!
While you may not have control over a lot of things right now, you do have a say in how you take care of yourself. For more information on how to support your health, head over to our website for a nutrition consult with Kayley. Stay safe, brides!
Published on Apr 6, 2020 at 3:59 pm