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Here’s Your Coronavirus Grocery List

Here’s Your Coronavirus Grocery List

March 12, 2020 Lifestyle, Mealtime, Nutrition

The spread of Coronavirus (COVID-19) is likely on your mind. It’s important to take practical precautions recommended by the CDC, while also maintaining a positive perspective. Stressing yourself out with fear or anxiety doesn’t help the situation and also hampers your immune system function. 

Keeping that in mind, one of the precautions you may be taking is making less trips to public places, one of which may be your regular grocery store. This may also mean you’re stocking up on more food items that are freezer safe and shelf stable, supporting less frequent outings if needed. If this is true, we urge you to keep nutrition in mind as part of your preparation.

Your initial solution may be to purchase frozen meals and processed, shelf-stable items. Many of these commercial products are full of questionable ingredients and often contain much higher amounts of salt and sugar and lower amounts of quality nutrients than our bodies require. This is a problem considering we need our bodies and immune systems to be as high functioning as possible right now!

Create a More Nutritional Grocery List

Here is a list of items to consider for your grocery list. Whole Foods and Costco are great places to find these items. You may also find additional options at your favorite store.

  • Shelf stable products
    • Canned seafood – sardines, tuna, wild salmon, etc.
    • Nut butters – some may require refrigeration after opening (check label)
    • Jarred sauces – tomato products, pasta sauces, Indian or Thai simmer sauces, etc.
    • Coconut milk – great alternative to cow’s milk and can be used in so many ways!
    • Chicken and beef bone broth, or vegetable stock
    • Dried or canned beans
    • Pasta/rice (*see note) 
    • Red wine – just kidding (maybe…hello, resveratrol and polyphenols!), sorry but we had to bring a little lightheartedness into the subject!
  • Fresh produce with a longer life
    • Potatoes/Sweet Potatoes
    • Onions
    • Garlic
  • Fresh produce that will last longer when refrigerated:
    • Limes/lemons
    • Avocados
    • Apples
    • Whole carrots
    • Eggs
  • Frozen vegetables and fruit – frozen produce is a fantastic food option to have on hand. It solves the problem of fresh produce going bad, it’s often picked at prime ripeness and flash frozen, meaning many of the nutrients remain intact and it doesn’t include the added salt or preservatives often found in canned items. When it comes to fruit, remember some key points. Fruit in its whole form has many valuable nutrients, but it’s still a source of sugar. Consuming high-sugar fruits and any kind of fruit juice elevates your blood sugar, and prolonged elevated blood sugar can lead to a number of health issues over time. Along with this, certain fruits are higher in sugar than others, so those lower in sugar are suggested here.
    • Cauliflower rice – a fantastic substitute for traditional rice
    • Kale
    • Spinach
    • Broccoli
    • Bell pepper slices
    • Green beans
    • Mushrooms
    • Brussels sprouts
    • Asparagus
    • Butternut squash
    • Avocado chunks
    • Berries (strawberries, blueberries, raspberries, blackberries or a medley)
    • Aronia berries
  • Items you can purchase fresh (or frozen) and then freeze:
    • Meat – ground beef/pork/turkey/chicken, cuts of meat (steaks, chicken thighs or breasts), etc.
    • Frozen Seafood
    • Cheese – shredded cheddar, mozzarella, jack, Gouda and many other cheeses do well in the freezer
    • Bananas – slice them and take them out to use in a smoothie or eat with nut butter as needed (note – bananas are high in sugar, so limit to half a banana per serving)
    • Bread – slice it if it isn’t already, then pull out slices as needed
    • Nuts – nuts last longer in the freezer and I actually prefer them straight from the freezer for the stronger crunch!

*A note on pasta and rice: it’s okay to have these on hand to make some meals using the rice and pasta in small portions, but also work to get creative with other meals you can make that don’t require these grains. Soups, meatloaf and casseroles focused more on veggies are all great options. Also, we love cauliflower rice in our household – we find it tastes great with so many meals that traditionally would be served with rice, pasta or bread, or where you might crave a carb (curries, meatballs, stir fry, as a side to a protein, etc.).

Learn How to Use and Cook Frozen Fruits and Veggies

If you typically use fresh fruits and vegetables and are unsure how to use the frozen variety, here are some suggestions:

  • Smoothies – remember to incorporate more veggies than fruits
  • Thaw a portion of vegetables and saute in butter or oil, season to your liking
    • If you don’t have time to thaw, throw the frozen veggies into your pan, slowly heat until any water has been released and begins to evaporate, then incorporate your fat to finish cooking
  • Incorporate them into other meals – wilt some spinach or kale into your soups and stews, blend it into your sauces for your pastas or in your lasagna, cook some spinach into your scrambled eggs
  • Make stir-fry

Make Freezer Meals

Consider carving out a little time in your week to make some freezer meals. Here are some examples of meals that work well when frozen:

  • Soups and stews (try our Super Simple Green Curry!)
  • Casseroles
  • Curries (try our Butter Chicken with Cauliflower Rice)
  • Taco or fajita meat
  • Enchiladas
  • Meatballs
  • Egg cups/muffins
  • Quiche

Good nutrition is a cornerstone of health. We may not be able to control the negativity and hyperreactivity happening in conjunction with the virus, but we can do our part to prevent its spread into our household and maintain our health by reducing stress, getting adequate sleep, staying active (moving your body), washing your hands and eating well.

Stay Healthy!

Tags: coronavirusgroceriesnutrition

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Happy April 1st! 😜 If you want to live longer a Happy April 1st! 😜 If you want to live longer and feel great doing it, you might consider doing exactly the opposite of these things. 🙌

#longevity #healthylifestyle #healthtips
Irene has been healing a Dancer’s fracture for t Irene has been healing a Dancer’s fracture for the past couple months (and no, it didn’t happen during one of our dance practices, but yes, it is the reason we’ve been on break from our “Fancy Feet Friday” posts).👯‍♀️

A key part of her healing approach has included taking the Bone & Marrow product from @ancestralsupplements. You already know we love their products (which are whole foods, freeze-dried and served in capsule form). The concept behind why these products help so many people is called “like supports like,” where consuming a specific part of a healthy animal supports the health and healing of that part in your own body. There are some cool studies to support this and our ancestors knew it all along, before we had any of that research. 

The Bone & Marrow product is a regular part of both Irene’s and Brianna’s daily food intake and you might consider adding it to yours, too. Why are bones and marrow so beneficial to health and longevity?

Ancestral Supplements Bone & Marrow contains:
🔹The entire bone matrix (living bone, pure marrow & cartilage)
🔹Platelets and stem cells to support red and white blood cells
🔹Collagen
🔹Conjugated linoleic acid (CLA)

All of these things support:
🔸Healthy blood (red & white blood cell production)
🔸Robust immune health
🔸Decreased inflammation
🔸Strong bones & teeth (dental health)
🔸Skin & joint health
🔸Marrow & cartilage health

Learn more about this wonderful product at the link in our profile bio!

#injuryrecovery #healthylifestyle #nutrition
Feeling especially inspired by today’s ruck part Feeling especially inspired by today’s ruck participants!! Talk about showing up and giving it your all! You are amazing and awesome! We can’t think of a better way to have started our Saturday. Congrats, two-percenters! 🤩

#iamhealthy #healthyhappy #healthywealthy #activelifestyle #iamfit #determination #motivation #inspiration #icandothis #instafit #instafitness #attitudeiseverything #attitude #gratitude #activeliving #foreverfit #fitnessislife #fitspiration #createyourlife #livelifetothefullest #designyourlife #omaha #omahanebraska #optoutside #betterouthere #omaharuckclub #glaruckclub #omahafitness #omahaevents #ruckclub
Join us this Saturday morning for our next ruck! T Join us this Saturday morning for our next ruck! The great thing about our rucks is that anyone can participate at their own level of difficulty. Someone who is very active and fit can carry more weight in their backpack, hold more weight in their hands or up on their shoulders, while someone who is newer to rucking can walk with just a few added pounds in their backpack. Parents can push strollers or use their kids as added weight in a carrier on their back or chest. If you have an elderly parent or disabled friend, you can push them in their wheelchair. There’s almost no situation that can’t be accommodated in some way - you just need the motivation to want to go!

If you would like to join us for our next ruck (it’s free), you can receive the details by email and/or via our private Facebook group. The links for both can be accessed from the link in our profile bio!

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#iamhealthy #healthyhappy #healthywealthy #activelifestyle #iamfit #determination #motivation #inspiration #icandothis #instafit #instafitness #attitudeiseverything #attitude #gratitude #activeliving #foreverfit #fitnessislife #fitspiration #createyourlife #livelifetothefullest #designyourlife #omaha #omahanebraska #optoutside #betterouthere #omaharuckclub #glaruckclub #omahafitness #omahaevents #ruckclub
Science is proving that when the heart and brain a Science is proving that when the heart and brain are in coherence, they operate synergistically and more efficiently. This coherence brings about major changes in our emotional states, our bodily health, and cognitive function. 

When we feel negative emotions such as anger, resentment, anxiety, and frustration, we create disordered heart variability and stress in our body and mind. We feel scattered and pulled because our thoughts and feelings are working against each other and creating disorder in our bodies. By focusing on positive emotions, such as love, joy, abundance and appreciation, we can turn down the stress response, also known as the fight-or-flight response, and generate a harmonious and highly-ordered pattern in our heart’s rhythm. 

The heart and brain communicate in both directions. When the heart and brain are in coherence, we not only decrease stress, we increase creativity, calmness, greater focus, improved decision-making, and we bring about a sense of peace within ourselves and a deeper connection to those around us. 

As if that’s not already enough, it also strengthens our immune system, balances our hormonal function, improves sleep quality and increases physical energy. 

Take a few minutes to do this little exercise today and feel the difference it can make for you. 

#mindset #motivationmonday #mondaymotivation #gratitude #lawofattraction #getbetter #personaldevelopment #healthcoach
Some fun surprise weather on our walk today! #snow Some fun surprise weather on our walk today! #snowshowers #snow #walk #outdoors #dogwalk
“Some people have all the luck…”🍀 We don “Some people have all the luck…”🍀

We don’t believe in luck. We believe in making your goals and dreams come true through open-mindedness, vulnerability, optimism, determination, commitment, perseverance and tenacity. Not relying on luck. 

We believe that your starting point does not determine your destination. YOU determine your destination. 

If you don’t like some aspect of your life, then decide what you want it to look like instead and start taking action towards that!

Your mind is always scanning for opportunities. If you know what you want and you’re determined to get there, you better believe opportunities will “suddenly” arise to help you meet your goal.

Others watching from the outside will say it was luck, but you will know it was anything but.

To add an example with a touch of humor, if you’ve ever seen our favorite movie, Dumb & Dumber, then you’re familiar with the scene at the end. Harry and Lloyd get stopped by a Hawaiian Tropic tour bus and several bikini models get out to tell them they're looking for two guys to travel around with them on tour and help them get ready for shows. Harry and Lloyd respond by telling them there's a town just a few miles down the road that's bound to have guys for the roles they're looking for. Lloyd says, "Wow two lucky guys are going to be driving around with those girls for the next couple of months." Then Harry replies, "Yeah. Don't worry. We'll catch our break too. Just gotta keep our eyes open." 😜

To sum it all up, we leave you with two quotes that further support our perspective on luck:

"Shallow men believe in luck. 
Strong men believe in cause and effect." - Ralph Waldo Emerson

“I've found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” - Brian Tracy

Create your own luck today. Be the cause to your effect. Get real with yourself. Set your sights on something. Take a chance. Be the victor who knows you have the power to change your life, not the victim who thinks others have all the luck.

#mindset #longevity #health #comfortzone #goals #goalgetter #healthylifestyle #healthcoach #attitude #motivation
Here’s part 2 to our previous video. Are you agi Here’s part 2 to our previous video. Are you aging yourself? 

#mindset #aging #longevity #attitude #healthylifestyle
You have more influence than you think when it com You have more influence than you think when it comes to aging well. 😉 The whole video doesn’t fit in the reels time limit, so check out our post after this for part 2!

#mindset #aging #longevity #attitude #healthylifestyle
How many more reasons do you need before you’ll How many more reasons do you need before you’ll make the jump and join our ruck club? 😉

Our next group ruck is Saturday, March 25th at 9:30am. It’s going to be an awesome time! 🤩

All ages and abilities can participate. The level of difficulty is determined by how much added weight you carry in your backpack. Some of our members don’t carry any added weight because the ruck is already difficult enough. Some members push their kids in the stroller AND wear a weighted backpack. It’s your opportunity to challenge yourself and we will support you the entire way!

If you’ve been watching and wondering, it’s time to say YES to you by joining us! 💪

If you’re in the Omaha area and would like to participate (it’s free), you can receive the details by email and/or via our private Facebook group. The links for both can be accessed from the link in our profile bio!

#ruckclub #omaha #omahanebraska #omahafitness #outdoorfun #getoutside
We celebrated a birthday in the family this past w We celebrated a birthday in the family this past weekend and Irene made her amazing Tuscan chicken! This made us think maybe we should share the recipe with you, so you can picture yourself in Tuscany amongst the vineyards, too. Get the recipe at goliveabundance.com or at the link in our profile bio. For the birthday party, we went all out with a fresh salad with hazelnuts and Parmesan, organic angel hair pasta, and homemade sourdough garlic bread. It even got requested as the meal of choice for another family member’s upcoming birthday in a few months! Try it out for yourself! #recipes #healthyfood #healthymeals #dinnerparty #easyrecipes
“Just do 5 minutes!” - it’s one of our philo “Just do 5 minutes!” - it’s one of our philosophies for exercise as well as many other things that we sometimes don’t have a large block of time to do.

You may not feel like you have 30 minutes for a dedicated workout, but we bet you can find 5 minutes to do something. When you practice the “just do 5 minutes” approach, typically you’ll find that two possible results are achieved:

1. You really do just 5 minutes, which is great because it’s still getting your body moving and it’s much better than doing nothing!
2. You end up doing a little more (or sometimes even a lot more) than 5 minutes because you feel good and motivated once you start and you decide you have time to go a little longer than planned!

Both are great outcomes!

When you find pockets of time to do a couple or a few sets of 5-minute bursts, you end up multiplying your benefits even more! You may find it easier to find 2-3 different opportunities to do 5 minutes, than finding a single 10-15 minute block of time.

#wellnesswednesday #wellnesscoach #wellnesstips #healthtips #mindset #exercisemotivation #fitnessmotivation
It’s not “cause and effect”, it’s cause an It’s not “cause and effect”, it’s cause an effect. Be the CAUSE to make the effect! Make it happen. 🙌

#mondaymotivation #motivationmonday
Remember to always add some fun to your workouts 😂

#fitnessfriday #fridayfitness #fitnessfun #homeworkout #workout #fitness #toddler #toddlerlife
No, we don’t always feel motivated to go outside No, we don’t always feel motivated to go outside at sunrise in the winter, but we do it anyways because we know it:
- Supports our circadian rhythms and proper functioning of many other processes in our bodies through morning sunlight in the eyes 
- Exposes us to the benefits of cold temps and getting out of our comfort zones
- Clears our minds and gets us centered for your day by being outdoors in nature

And P.S., we also don’t care what our neighbors think about our morning sunlight ritual 😜

#healthyhabits #healthtips #healthylifestyle #healthjourney #healthcoach #wellnessjourney #wellnesscoach #mindset #motivation #getoutside #getoutdoors #betteroutside
Our go-to tortilla chips! Made with non-GMO corn a Our go-to tortilla chips! Made with non-GMO corn and cooked in coconut oil instead of inflammatory seed oils. We’re the weirdos in the grocery store aisle looking at each @gilly_loco bag for the puffiest and saltiest chips. 😅 If you don’t have a Whole Foods near you, you can order these directly from the brand on their website!

#healthyfood #cleanfood #healthtips #healthylifestyle #foodie #healthcoach #wellnessjourney #betterfood
Want to improve your balance? Here are a few simpl Want to improve your balance? Here are a few simple ideas that you can do anytime, anywhere. Not only do they improve your balance when practiced consistently and regularly, they also strength your feet, ankles, knees and all the way up to the hips. 

#exercisetips #healthtips #personaltrainer #healthcoach #motivationmonday #mondaymotivation #longevity #aginggracefully #agingbackwards #fitnessmotivation #fitnessgirl
When you notice your avocados are ripe but don’t When you notice your avocados are ripe but don’t have any plans to eat them, don’t let them go to waste - freeze them! Just scoop the flesh out onto some parchment paper on a flat surface, freeze and then transfer the fruit to a bag or container for storage. Avocado halves only take about 20-30 min to thaw. Frozen avocado is also a great addition to a smoothie - adds creaminess, but no weird flavor! We especially like to stock up on avocados when they’re on sale and then freeze them.

#cookingtips #kitchenhacks #mealprep #healthyeating #healthyfood #keto #ketomeals #ketodiet #carnivorediet #carnivoreketo #carnivorelife #paleodiet #paleorecipes #momhack #parentingtips
You’ve heard us talk about rucking for a while n You’ve heard us talk about rucking for a while now. There are so many health benefits to walking with added weight (increased bone density, stronger muscles, more calories burned, etc.). If you have a small child or grandchild, let them be your ruck! Strollers provide some nice weighted resistance, but they don’t compare to the full body effort required for rucking. Carrying your child also means you can get out in all seasons more easily. Taking a stroller across an uncleared snowy path is no “walk in the park”!

#rucking #outdoorworkout #grandma #grandpa #parentingtips #momlife #dadlife #fitmama #wellnesswednesday #fitspo
You can only love others to the degree with which You can only love others to the degree with which you love yourself. This isn't ego love, or arrogance - that is not love. This is about truly loving yourself, respecting yourself, and honoring your self. Knowing your value and that you are worthy. You do this by becoming physically, mentally, and emotionally fit. That is the highest form of personal development. It takes commitment, perseverance, tenacity, a focused mindset, and putting in the effort even when you don't feel like doing it. That's how you build self-esteem, confidence, and inner strength. It's a process, and it's an ongoing one. It's in the journey along the way where the growth occurs. Love yourself enough that you become your most idealized self. Then go out and share that love with everyone else in the world. Everyone will benefit. Happy Valentine's Day. From our hearts to yours, we love you! 

#valentine #valentineday #love #gratitude
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