It seems surreal to be writing a blog post during a worldwide pandemic. I had no context for understanding terms such as “social distancing” a few short months ago, but now it is a part of my everyday vocabulary. Eating healthy during quarantine presents its own challenges. As a registered nurse I watch the current events unfold through multiple lenses. From the cutting edge science to the inspiring displays of humanity, from the stories of hope to the brokenhearted I acknowledge that the virus continues to uniquely affect every single person.

The emergence of our new reality was jolting and required a great deal of flexibility to adjust and adapt. So I want to start this post from a place of gratitude. Please take a few seconds to pause and give thanks. It can be a simple shout-out to your comfy sweatpants, or a big picture hallelujah for the roof over your head.

Now let’s talk food. On a basic level, we all know that food is necessary for life. Located at the foundation of Maslow’s hierarchy of needs, it is a non-negotiable. However, from a holistic viewpoint it encompasses so much more. Food is medicine. Food is art. It is powerful as well as life-giving and life-changing. What you eat nourishes your body and influences your mood, energy, emotions, sleep, and overall wellness. In an uncertain time, let’s approach food with intention and appreciation. We don’t need to panic buy and stockpile. Instead, let’s be strategic, thoughtful, and generous while blessing our bodies.

#1 Understand The Connection Between Gut Health And Immunity

This may be surprising, but the digestive tract is our largest interface with the environment. Therefore, it makes sense that the majority of our body’s immune cells are concerned with the happenings in our GI systems. The importance of maintaining a healthy gut microbiome cannot be understated. So how do we keep our healthy gut bacteria happy, and thus support digestion, nutrient absorption, and immune system function? We have to feed the good bacteria its diet of choice – prebiotic fiber – prevalent in berries, kale, spinach, arugula, avocado, garlic, onions, raw nuts, bell peppers, broccoli, dark chocolate, chia seeds, and flaxseeds. To promote a thriving GI system and support immunity start to consciously integrate those foods into your meals.

Please note this distinction: Probiotics are the good bacteria and can be found in supplements and fermented foods such as kimchi, kombucha, and kefir. Prebiotics are the food source for these helpful microbes.

#2 Incorporate Natural Immune Boosters

The simplicity of looking to whole foods and real ingredients for health benefits is truly beautiful. While there is no substitute for the effectiveness of social distancing and proper hand hygiene during the COVID-19 outbreak, there are amazing immune boosting food sources to explore for added support. Here are a few of my favorites:

#3 Explore Food Delivery Services And Local Farms

This option can be an incredibly convenient way to have quality food delivered right to your doorstep. I’ve been using Thrive Market for awhile to restock my pantry with the essentials at discounted prices. I mostly use it for shelf stable items, but you can buy a range of products from meats to bath + body care.

During social distancing I decided to try Butcher Box for the first time. It is a delivery service that ships high quality meats. My husband loves the bacon, and I enjoy trying new recipes with the different cuts of meat. You can usually find similar companies that source meat locally. For instance, Walden Local delivers meat raised in New England and New York. That being said, if your community or surrounding area is somewhat rural, please visit your local farms! Even though Farmer’s Markets are on pause, many farms are still selling amazing food. One last company I decided to try, is Misfits Market. Taken directly from the website, it is “a subscription box of sometimes funny-looking always delicious produce, designed to break the cycle of food waste.” I can’t wait for my first box to arrive!

#4 Prolong The Shelf Life Of Foods

Google has been my best friend throughout this ordeal. Carrots about to go bad? Spinach quickly wilting? Worried about wasting precious resources? Friends, don’t be ashamed to google! Just some examples of what I have learned: sliced celery and carrots will stay crisp longer if you store them in water in airtight containers. Switch out the water every couple of days. Avocados soft, but its not quite taco Tuesday? Throw them in the fridge. Peppers survive best when sliced and wrapped in paper towels before being placed in a container.

This is such a great learning opportunity and these tidbits will stay with you long after quarantine is over. I don’t know about you but I cringe when I think about how unintentionally wasteful I was in the past. Another idea – if you compost, your food waste will be cut down dramatically. Instead of throwing away those banana peels and egg shells, compost them and use that soil in your garden.

#5 Smoothies

I’ve been following Kelly LeVeque’s fab four smoothie recipes for over two years. They are my breakfast of choice most mornings as they’re delicious and elongate my blood sugar curve so I’m not “hangry” by 11 AM. She focuses on fueling your body with fat, fiber, protein, and greens. Here’s an example of my go-to smoothie: almond milk, ice, 1/2 banana, 2 tablespoons of almond butter, 2 tablespoons of flaxseed meal, 1 serving of vanilla protein powder, dash of cinnamon, and a handful of spinach. It tastes like a banana nut muffin…yum! And the best part? Most of the ingredients are shelf stable! The ones that aren’t (spinach and banana) can be frozen. Easy, portable, healthy, and delicious! I love them so much I wrote a blog post dedicated to my smoothie secrets.

#6 Enjoy Simplicity

Take pleasure in the seemingly ordinary moments, and establish daily rituals that bring you joy. Whether that’s your morning coffee, lighting a candle at the dinner table, saying a prayer of thanks before eating, or listening to your favorite playlist while cooking please take the time to cultivate simple and mindful practices.

Another way to simplify is realizing that you are not expected to produce a gourmet meal every single night just because of quarantine. In fact, when you buy high quality food you don’t have to do much to enhance the already gorgeous flavors, textures, and colors. Roasted veggies are delicious with some salt, pepper, and olive oil. So breathe deeply, relax, and simplify.

#7 Take Inventory Of Your Pantry

Please understand, I don’t recommend going to Costco and panic buying every shelf stable item available. However, as a planner I wholeheartedly acknowledge that preparedness does provide peace. So, be intentional in how you stock your pantry based on your eating habits and the ingredient’s shelf life and versatility. Pick up a few extra of your most frequently used items and thoughtfully stock your shelves.

I also want to pause and recognize those who are financially struggling during this season. My heart aches for those living with the anxiety of providing food for their family during economic difficulty. “I’m sorry” seems vastly inadequate. If you are in a position to help, please visit Feeding America for ideas and resources.

#8 Make Your Grocery List Ahead Of Time

Showing up at the grocery store to peruse the aisles without even a tentative weekly menu is not my idea of a good time, especially now. I find a lot of freedom in structure, and this includes grocery lists. If you need a place to start, check out my tried and true list that I designed to reduce stress and minimize time in the store. Join my email list for instant access.

#9 Be Flexible

This may seem contradictory to #8, and I maintain that a list is a wonderful way to prepare for shopping. However, if the store is out of an item it is important to remain flexible and appreciative of available options. You can find substitutes for most ingredients, and it gives you the opportunity to exercise your creativity!

#10 Use What You Have

Just the other night I realized that our cherry tomatoes needed to be used ASAP. I treated it as an opportunity to try a new recipe and prevent food from spoiling. I made a delicious tomato sauce that I otherwise would not have tried, and felt like a chef in the process (bon appetit!). This is such a great time to create and experiment in the kitchen. Don’t hesitate to have fun!

#11 Use Your Freezer

The freezer is something I vastly underutilized and undervalued prior to our new normal. Now, I consider it a dependable friend. Fruit about to expire? Leftover soup sitting in the fridge? Meat about to go bad? Put it in the freezer instead of throwing it in the trash. Plus on those nights you don’t feel like cooking, you’ll have an already made meal at your fingertips! Thumbs up for convenience and waste reduction!

#12 Cultivate A Green Thumb

Last year, my husband and I built garden beds and planted vegetables, fruits, and herbs for the first time. Honestly, it was magical. There is something so grounding and therapeutic about working with your hands and growing your own food. Not to mention, the sense of satisfaction when you serve a salad with greens, cucumbers, peppers, and tomatoes that you nurtured and harvested. I also loved having my own fresh herbs. Basil for caprese salad, mint for mojitos, and cilantro for guacamole all at your fingertips.

#13 Soup-Soup Hooray

Soups are so simple and good for the soul. They’re also the perfect venue for using produce on the brink of going bad. Carrots, onions, potatoes, celery…the options are endless. Throw it all in a big pot with broth and seasoning, and let it simmer. You can add immune boosting ingredients like ginger, garlic, and tumeric for extra flavor and health benefits.

#14 Don’t Forget To Hydrate

It is easy to underestimate the importance of drinking enough water. But since your body is comprised of 60% water, it needs to be a priority. It helps flush out toxins, makes your skin glow, and boosts energy levels.  Dehydration is often confused with hunger which can cause you to overeat when you’re actually thirsty. Aim for at least half your body weight in ounces of water everyday.

#15 Wash Your Produce

This probably goes without saying, but wash your produce. It is more important now than ever to be cognizant of germs, not to mention the pesticides used by conventional farms. I love using my Branch Basics Concentrate to clean fresh fruits and veggies. View their recommendations here.

As we all learn to navigate the current season, I want to remind you to extend grace to yourselves and others. Take this time to intentionally nourish your body and spirit. My favorite way to do that is in the kitchen, and I hope this post helps you find some peace and joy in an otherwise stressful time. I believe there are beautiful and important lessons to be learned regarding gratitude, community, and health and wellness. I know it is possible to thrive, not just survive, despite heavy circumstances. Know that I’m thinking of you, and always here if you need me,

Jaynie