Advice from Our Health Coaches for a Healthy Pantry

Nutrition & Wellness Coaching Services in Austin, Texas

For a Healthy Pantry and Boosted Immune System

Right now, one of the best ways we have to prepare against the novel coronavirus is to make sure our bodies are strong and healthy, and to follow the CDC recommendations of staying home as much as possible. Part of the recommendations are to create a household plan in the event of a quarantine, that involves having enough food for 14 days.
So how does one prepare for being their healthiest self, when they shouldn’t leave their home? Our Health Coaches have got your back! Keep reading for tips on keeping your immune system strong, and what a well-stocked and healthy pantry should look like.

For a Strong Immune System

Making sure we’re keeping our bodies strong and healthy through our daily habits is key! This includes: 

» Keep up with your exercise routine! Consistent exercise will help keep your immune system strong.
» Get 7-9 hours a sleep daily.
» Stay hydrated. Try to drink half of your bodyweight in ounces daily – add lemon for an extra boost of vitamin C!
» Try to practice not stressing out – stress can weaken the immune system. Try meditating, reading a good book or watching a movie. Enjoy an herbal tea like: lavender, kava, chamomile, or lemon balm.

Daily herbs and supplements can also be taken to boost your immune system:

» Multivitamin
» Elderberry
» Echinacea
» Zinc
» Vitamin C
» Vitamin D
» Spore probiotics (these are the only one that survive digestion)
» Powdered “supergreens” that contain kale, spinach, wheatgrass, spirulina, and moringa.

Healthy Pantry Staples

As good as it sounds to sit around eating cheez-its for two weeks, that’s not exactly the healthiest idea. Focus on stocking your pantry with as many nutrient-dense foods as possible as opposed to processed frozen foods. With the following recommended items, you can ensure you’ll be set for healthy AND tasty meals:

» ProteinsTinned fish, like sardines, anchovies, salmon, and mackerel, are long-lasting and affordable sources of protein and omega-3’s. Dried and canned beans. Bone, beef, chicken broth- great for flavor AND protein. Stock your fridge and freezer with meats. 
» Fruits and Veggies: Fill your freezer with fresh and frozen fruits and veggies. Use the fresh first, and then you can freeze any leftover! Stock up on long lasting veggies like broccoli, brussels sprouts, peppers, carrots, potatoes, onions, and sweet potatoes. Garlic and ginger are great immune-boosters. Citrus fruit are a great source of Vitamin C, and you can keep frozen fruit in your freezer to use in smoothies. 
» Dried Pantry Items: Rice, Grains like rice, quinoa, cous cous, farro, barley, and lentils. Canned vegetables like tomatoes, peppers, olives, green beans. Nuts and seeds (hemp, flax, chia, pumpkin, etc.) Oils – Sunflower, Olive, Avocado, Vegetable, Canned Coconut Milk
» Tasty Treats! Save room in your pantry for a few tasty treats, like some dark chocolate.
Wondering how to use these ingredients? Try making some soups, stir frys, and soups – that you can also freeze for later. Or, try this whipping up this delicious Pantry Curried Quinoa with Garbanzo Beans and Roasted Peppers

Thank you to our Health Coaching Department for Keeping Our Pantries Healthy! 

 

 

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