Food choices are more important than ever
Strengthen your immunity and set yourself up for long-term success.
Social distancing and working as a collective to slow and stop Coronavirus is REAL. And upon us for many weeks ahead. I’m not going to lie, the first thing I thought of was wine.
But it’s our food that is so important right now. Our needs are different from yesterday or last week and your food choices will energize you, encourage calm and focus, or exaggerate anxiety and make you more likely to get sick.
incorporate more vitamin c-rich foods
- Cut up red peppers to scoop your hummus
- Eat a tomato-cucumber salad (chop cucumber, tomato and parsley, top with olive oil and lemon, salt and pepper)
- Easy salad for dinner tonight: Lettuce, orange, avocado and cashews with a vinaigrette (sub any kind of lettuce and any kind of chopped nut)
spice up your food
Spices can be powerful aides as well as strong anti-inflammatory free radical fighters, boosting the immune system so you don’t get sick.
Turmeric’s benefits are largely pinned to curcumin, a potent antioxidant that dramatically reduces inflammation (while also giving the spice its vibrant yellow color). It’s bioavailability is low and increases dramatically when taken with black pepper.
Ginger attacks inflammation through the action of gingerols, shogaols and paradols. The potent antioxidant 6-gingerol inhibits production of the free radical peroxynitrite that causes inflammation and pain.
Cinnamon contains a host of compounds with antioxidant and anti-inflammatory properties that can lessen the likelihood of cellular damage and chronic disease.
Golden Milk. It. Is. Delicious!
Modified from MinimalistBaker.com
- 1 1/2 cups coconut milk
- 1 1/2 cups unsweetened almond milk
- 1 1/2 tsp ground turmeric
- 1/4 tsp ground ginger
- 1 whole cinnamon stick (or 1/4 tsp ground cinnamon)
- 1 Tbsp coconut oil
- 1 pinch ground black pepper
- maple syrup to taste
- To a small saucepan add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and I usually add 1 tbsp maple syrup
- Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling – about 4 minutes – whisking frequently.
- Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor.
- Serve immediately, dividing between two glasses and leaving the cinnamon stick behind. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop or microwave until hot.
Ginger Tea — a Wonderful PM Snack
- Hot water
- 1 inch piece of ginger
- Lemon slice
- Local honey to taste
- Steep for 10 minutes
get your sunshine on: vitamin d is a great immune booster
- Getting 15 minutes of sunshine makes a difference. Go outside, take a walk and let the sunshine in every day for positive Vitamin D exposure.
- Supplement D3 if you feel like you just don’t get enough with the sunlight. Some people need more. Message me for vitamin recommendations.
now is a great time to check your portion sizes
- Your stomach is the size of YOUR fist and fits on a typical salad plate (meal salads notwithstanding).
- Your stomach stretches a lot—but it doesn’t have to. If you’re eating the whole food fats, proteins and carbs you should be, you’ll remain full and satisfied for 3-4 hours.
- Eating out changes how much we eat—normally we eat more because we are served more. Since we are eating at home more right now, watch the plate size and the amount on your plate. You might not need as much as you think.
- It takes 17 minutes for your stomach to speak to your brain. So WAIT and listen and you might not need more food. Most people give up on a second helping because they don’t want it anymore after 17 minutes. You’re looking for full and satisfied, not a stuffed teddy bear full.
hydrate, hydrate, hydrate
- We often mix up our cues between hunger and thirst. So drink regularly throughout the day. The recommended amount is half your body’s weight in ounces. If you are 150 pounds, you need about 75 ounces of water each day. If you exercise, you need more.
- If you need help tracking your water, try the Plant Nanny App. It’s a fun way to track your daily intake.
Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!