As we face this pandemic, the food we choose takes on renewed importance. With confusing and conflicting nutritional information out there, it can be challenging to know the best way to cook and eat.
- Eat the rainbow of fruits and vegetables daily.
- Eat fiber and protein-rich foods with every meal. This helps stabilize your blood sugar and helps reduce snacking.
- Drink less than 4 ounces of water with meals to optimize your digestion.
- Try fasting for a minimum of 13 hours between dinner and breakfast.
- Utilize spices with meals as therapeutic foods
- Find out what fat, protein, and carb meal balance works best for your body
Nuts and seeds are a great staple for the pantry. You can even make your own trail mix just by simply mixing a few different nuts and seeds together with raisins.
For omnivores, [besides meat] having plant-based sources of protein such as beans, legumes, quinoa, are some of the best food staples.
A major element of this pandemic is nutrition based. Fast food should not be an option for anyone at this time. Cooking from home with whole foods is essential now more than ever.
Studies and statistics show us that there’s an increase in the severity of respiratory diseases based on a lack of vitamins and antioxidants in the respiratory tract.
- Foods rich in vitamin A
- Foods rich in glutathione
- Foods rich in vitamin E
- Food rich in vitamin C
- Foods rich in selenium
- Mushrooms
- Garlic, onions
- Spices like ginger, rosemary, thyme, parsley, turmeric
- Leafy greens
- Cruciferous veggies
The lack of nutrient-rich food with vitamins, minerals, and antioxidants means our body doesn’t get the precursors to support our adrenal glands, which play a major role in balancing our stress levels.
Prioritize fiber and protein in each meal. Experiment with homemade dressings and sauces. Stay away from processed food, food coloring, and sugary foods—children’s brains are very sensitive to the negative effects of these foods.
Hydration is key. Oftentimes we eat when we’re actually dehydrated. Fill up a glass or stainless steel water bottle with filtered water and add trace minerals, Himalayan salt, or coconut water. This will provide your body with electrolytes and hydration. Many times, our hunger signals can be curbed by hydration.
Practice self-awareness. Think about your conditioned steps to handling stress. Oftentimes, we learn how to handle stress from our parents.
Move your body. When we’re moving, we’re creating a consistent “good level” of a hermetic level of stress. This helps regulate those stress and hunger hormones. The more consistently you do this, the more control you have over your stress, blood sugar, insulin, and thus, stress eating.
Take micro-movement breaks during the workday. Or try stretching during your next conference call. Stretching increases your blood flow and circulation, sending oxygen to your brain for a clearer mind and more cheerful mood.
Don’t deny your cravings; take control of them. Denying what your body is craving can lead to binge eating. Instead, set up portions. Consciously store a limited amount of dessert or any “cheat food” of your choice into Tupperware. Add a post-it note with the date on the Tupperware. The visual rationing paired with these other habits helps discipline.
In acute times of stress, our body releases cortisol and adrenaline. Acute stress is actually appetite suppressing. During this time, our body doesn’t place as much effort on digestion because our body thinks it’s trying to “run away from that tiger” and prioritizes just staying alive.
COVID-19 may induce prolonged stress. This elevates cortisol and increases hunger. Prolonged mental stress signals to our body that food is scarce. This causes us to graze, snack, and overeat. When we’re in this stressful state, the body searches for fatty foods and sugary foods for a snack because fatty foods provide the most calories per gram. Sugary foods provide an immediate source of energy.
For lunch, I like having quinoa, beans, or legumes alongside some leafy greens and tomato, capers, cayenne, turmeric, and an all-natural dressing.
For dinner, I love having homemade pho with edamame and rice noodles. Rich in plant-based veggies and heavy on multiple spices and ginger.