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Crucial Nutrition Tips During COVID-19

Crucial Nutrition Tips During COVID-19

Mealtime, Nutrition

Hashtags like #stressbaking and #quarantinebaking have emerged. Instagram food accounts are posting countless recipes for sugar-laden baking projects. Flour and yeast are hard to find in some geographies. This is on top of the assumption that many families have stocked up on longer-lasting staples like pasta, rice, potatoes, cereal and processed, packaged frozen meals. If there was ever an “ideal” time for emotional eating, now seems to be a pretty prime suspect, making the temptation of these delicious-looking and sounding sweets and meals far too easy to give into.

Listen up, folks! We are not on holiday break. We are social distancing and self quarantining to help slow the spread of a rampant virus. Now is not the time to be baking batches of cookies and gorging on junk food and carbs. At a time when our immune health is critical, this is the opposite approach of what we should be doing.

We understand that you might have your kids at home and baking something together is fun. 

We understand that the pandemic we’re experiencing is scary and stressful and that sometimes eating something indulgent helps us feel better (temporarily). 

We understand that you may be going to the grocery store less often. 

We also understand that you may be bored and baking is meditative and time-filling. 

However, we can’t seem to justify these reasons in sacrificing your health. Eating healthily during this time is CRUCIAL. For some, it is literally a matter of life and death. Positive changes to your diet can make immediate impact on factors known to raise your risk of COVID-19 complications, like insulin and leptin spikes.

Here are our top 4 tips for eating to support your health during COVID-19:

1. Keep the sweets and baking projects to a minimum.

When you do make them, cut your recipe in half or even less and make smaller batches at a time. That way you can satisfy your craving, but you aren’t tempted to keep eating. If you’re going to make bread, consider attempting sourdough for its nutritional advantages over bread baked with commercial yeast. For a dessert, search for ones that use natural sugars (like maple syrup or honey) and healthier ingredients (like our chocolate pudding recipe). If you’re baking as a project to do with kids, prepare a healthy dinner recipe together instead.

2. Think out of the box with your meals!

Your meal doesn’t have to center around carbs just because you’re going to the grocery store less often. If you don’t want to eat RAW fresh fruits and veggies, you can still COOK and eat fresh produce (and some veggies’ nutrients are more bioavailable when cooked anyways!).

Load up on fresh and frozen veggies (canned are okay too but less preferable because of the sodium and potential BPA) the next time you go to the store. Then, either chop and freeze your extra produce for future use (do a Google search for tips on which veggies freeze well and how to do it). Some fresh produce does well when chopped and frozen. Others can be cooked into sides or incorporated into your main dish (like a soup or casserole) that you can freeze any leftovers from.

Overall, try to follow a diet that has:

  • Lots of high quality vegetables and fats
  • Some high quality protein
  • Minimal simple carbs like milled flours and sugars

If you’re challenged in finding the nutritious food you desire, you might gain some new ideas by reading our recent blog and supporting your local producers.

3. Become more mindful with your food.

We mistake thirst for hunger and we fill boredom with snacking. Many of us are eating way more than our bodies actually need. If you feel the urge to head to the pantry for a snack, pause and ask yourself if you really are feeling hunger. Ask yourself how much water you’ve consumed – ideally we should be drinking our weight in ounces each day. Do something active, like a 10-minute walk. Try these things first to determine if your body truly needs nourishment.

4. Consider intermittent fasting.

Somewhere along the way, it became generally accepted that we should be eating every couple hours throughout the day to maintain our metabolism. The reality is, our bodies benefit from short and longer fasts. We won’t go into the details of how to practice intermittent fasting here, but there are many quality resources online if you’re interested.

Eating for your health is more important than ever.

It doesn’t require days or weeks of dietary changes to start experiencing benefits. The minute you start eating better, the positive effects start taking place inside your body! Plus, eating a healthy, nutrient-packed diet has amazing benefits for the brain. This means you’re likely to boost your mood NATURALLY by focusing on your diet right now.

If you have questions, feel free to email us or message us in social media. We’d be happy to help.

Advocates for your health,

Irene & Brianna

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When your home feels like a real life Hallmark Chr When your home feels like a real life Hallmark Christmas movie. 🥰❤️😍🎄#christmas #itsbeginningtolookalotlikechristmas #merrychristmas #christmastime #familygoals #holiday #tistheseason
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Enjoy your weekend!

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Butter has fantastic health benefits, whereas margarine does not (and actually causes inflammation thanks to the seed oils used and additives). The small amounts of added synthetic vitamins A and D3 don’t benefit us much and beta carotene is just for color. 😅

Don’t fear the fat when it’s high quality and animal-based! Eat the butter, pass on the margarine.🧈

#healthyeating #longevity #diettips
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Benefits of walking backwards (a.k.a. retro walkin Benefits of walking backwards (a.k.a. retro walking): 

🧠Improve cognitive function and mental clarity. You are building new neural pathways by training your brain in a new way. We’re used to walking forward. Walking backwards helps your brain focus on another way of movement and involves more work mentally. 

🚶🏻‍♂️Improves lower back pain by working and strengthening the muscles around the lower spine and glutes. 

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Walking backwards forces you to place your knees over your toes thereby strengthening the muscles around the knee.  Anytime we go up steps, down steps, stand up from a sitting position, or even when we get out of the car, our knees go over our toes. By strengthening these muscles we improve our ability to do these many daily activities. 

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Your high carb diet might be making you LOOK and F Your high carb diet might be making you LOOK and FEEL older than you really are. Humans were never meant to be eating as many carbohydrates, especially the simple and processed carbohydrates, that we are today. The typical American’s physical activity level is far too low to justify the amount of carbs he or she consumed on a regular basis. This can wreak havoc on our bodies and age us faster:

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These sugar-damaged, very dangerous cross-linked proteins are called advanced glycation end products, or AGE!”

“If excess blood sugar damages proteins in the lens of the eye, cataracts and eventual blindness can result. 
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�Similarly, if the collagen in our connective tissues becomes cross-linked as a result of AGE, arthritis could occur. 
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We are forever grateful for your service 🙏🇺🇸❤️🤍💙 

#veteransday
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When you’re focused on convenience, you’ll stop when it’s hard, you won’t make the time, and you’ll make excuses. 

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#goalsetting #achievinggoals #makingchange
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Don’t aim for low calorie foods. Aim for whole foods and packaged foods with minimal, clean ingredients. Prioritize protein and fat and never eat a naked carb. You’ll be amazed by how your sugar cravings disappear and how good you’ll feel!

#healthgoals #nutritiontips #healthcoach
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