Eating Healthy at Home During Self-Isolation: There Is No Cookie-Cutter Plan
Kate Irwin • April 10, 2020
Rule No. 1: Nutrition advice should never be cookie-cutter, there is an art to figuring out the nutritional needs of each individual.
Now more than ever with being at home in self-isolation, there are a number of factors that play into a successful nutrition strategy. Things like availability of food, your ability to get to the grocery store, limiting exposure by taking less frequent trips to the grocery store, your finances, and of course stress are all playing a large role in people's current nutrition strategies.
When you combine all of these factors together they have an effect on what, when, and how we are eating. While using these factors as an excuse to let your nutrition go off the rails isn’t ideal, it’s also important to find the balance of what you can handle and what fits your current situation.
Currently, everyone’s reality is different so trying to find a one-size-fits-all way of correct eating isn’t possible. The first step towards better nutrition and long-term good health is to focus on foods that will last a long time in your home. It’s also a great time to remove the guilt of eating, and focus on adding in nutritious food where possible. Last but not least, don’t stress too much if you aren’t able to stick to how you were eating previously.
The two things I personally find challenging right now are:
- Getting enough protein
- Getting enough veggies
Oh, and not eating my son’s Easter chocolates...
Instead of stressing I simply try to add in vegetables to most meals and increase my protein a little bit each day..
Below you’ll find a list of easy, multi-function items to have on hand as well as recipes that will help you increase your intake of nutrient-dense foods.
Black Beans:
These are a great multi-functioning bean! They are a source of protein and can be involved in a multitude of meals! Try out some of my favorite recipes below.
Black Bean Brownies
: The sweet side of black beans, easy to whip up and hit that chocolate craving.
Easy Burrito Bowl: Don’t stress if you don’t have all the ingredients, throw together whatever you do have.
Black Bean Rice: The combination of beans and rice is what makes it a complete protein!
Canned and Frozen Vegetables:
While they may not be ideal for all meals, having things like frozen or canned corn, canned tomatoes, and canned/frozen peas on hand will allow you to add them to meals quickly. Frozen in-shell edamame is a great option for added protein. If you haven’t tried them you will be pleasantly surprised. A quick 5-minute boil, add some salt and you have a great afternoon snack!
Cherry Tomatoes:
This may seem random but they are such a great quick 'add on' to any meal. You can grab a handful as a snack, or they can be included in salads or the above burrito bowl. They also tend to last a while (tip: keep them on the counter, not in the fridge) and when they are getting a little soft, at the end of their life, they are perfect to add into your pasta sauces. By adding some fresh tomato to your sauce you increase the nutrients in the sauce. Try this pasta sauce!
Protein Pancake Mix:
I love this brand
and have found having these on hand is very helpful right now. Nothing like a big comfort food breakfast. I pair these up with some scrambled eggs and use some frozen blueberries to make a little “jam” topping and it’s perfect. I also will make a few batches at a time and throw the rest in the fridge. I find they last 3-4 days easily and you just have to toast them next time you want some! (I buy these at Costco or Longo’s)
Try adding some of these items to your grocery list and incorporating them each week! If you have any questions or need more tips ask us about starting one on one nutrition coaching with us. We will customize a plan that is realistic and easy for you to follow.
-Kate Irwin
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
