APRIL Nutrition Highlight:
Nutrition in The Age of Uncertainty
It feels like the world has been flipped upside down. Many of us are grasping for some semblance of normalcy and control in our lives. While we don’t have a lot of control over what is going on in the external world, this is a great opportunity for us to practice self-care.
Nutrition is a lovely way to take care of yourself because it provides the benefit of aiding your immune system, relieving stress (yes, food can help with that!), releasing your “feel good” chemicals into blood circulation, and giving you a ritual that you can practice every day; we all have to eat, after all.
If you’re working from home or quarantined, you might have turned to grazing instead of eating regular meals. I encourage you to reexamine this method. Firstly, it is taking away the opportunity for you to give your body well-balanced meals. Eating a meal, is also a valuable moment for you to step away from your computer, for some time to take care of your needs. In addition, when we allow grazing to become a typical way of eating, we often eat a lot more than we intend to.
Instead, I encourage you to establish planned meal times away from distraction. If you usually have 3 meals a day, try to get yourself back into that routine. See if you can eat at your dining table, away from your computer, phone, or tv.
Take into consideration what you're drinking throughout the day. Working from home, it can be very easy to drink way more coffee than you mean to, leaving you jittery and anxious. Or you might forget to drink anything at all and become dehydrated. Are you drinking lots of soda and juices? Keep tabs on your sugar intake and consider choosing to hydrate with water in some instances. Lemon water can be refreshing, too!
Another thing that you might be struggling with is creating balanced meals. Remember that you’ll want to include a source of protein, carbohydrate, and fat in every meal. Foods that contain protein include beans, lentils, poultry, eggs, greek yogurt, protein powder, and fish. For carbohydrates, consider complex sources. Instead of white flour and sugar; consider sweet potato, veggies, fruits, brown rice, pasta, oats, or other whole grain sources. As for fats, you’ll want to stick to unsaturated sources for optimal health: look for avocado, olive oil, nuts, or seeds.
Here are a few examples of quick, healthy meals at home:
-Whole grain toast with avocado and an egg
-Greek yogurt with sliced almonds and berries
-Burrito bowl with brown rice, salsa, fajita veggies, and chicken
-Stir fry with soba noodles, tofu, broccoli, and onion
-Whole wheat wrap with turkey, hummus, lettuce, tomato, and avocado
Let us know what you are eating during quarantine.
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