Nutrition Tips During the Coronavirus Pandemic

Shopping with son during coronavirus outbreak_1600x764

Stocking the Quarantine Pantry

Grocery shopping has been crazy these days. Many have asked me about what I’m “stocking up on” so I thought I’d share some here.
When I think about preparing myself for potential food shortages, I prioritize foods that will be the most satiating: proteins, fats then fiber. Though we do also have some starches in stock as fillers if we’re being particularly active.
What I’m keeping in stock during quarantine days:
  • canned tuna
  • canned sardines
  • canned salmon
  • canned oysters
  • coconut oil
  • olive oil
  • avocado oil
  • butter (to freeze)
  • olives
  • canned coconut milk
  • coconut milk powder
  • shredded coconut
  • apple cider vinegar (homemade in the Fall)
  • coconut aminos
  • frozen meats (chicken, pork, beef, lamb)
  • frozen breakfast meats (sausage, bacon, liverwurst, braunschweiger)
  • frozen chicken feet and/or bones (to make broth)
  • dehydrated bone broth
  • collagen powder
  • frozen cauliflower rice
  • frozen blueberries
  • frozen peas
  • frozen avocado
  • fermented veggies (currently kimchi and sauerkraut)
  • homemade applesauce (canned in the Fall)
  • pecans
  • walnuts
  • peanut butter
  • hemp seeds
  • flax seeds
  • potatoes
  • sweet potatoes
  • oats
  • buckwheat
  • rice
  • dried chickpeas
  • lentils
  • popcorn kernels
  • einkorn flour (for making sourdough)
  • dark chocolate
  • cacao nibs
To be honest, we didn’t do a whole lot of “stocking”, as we normally keep most of these things on hand anyway, we mostly just bought an additional box of sardines or roll of tuna cans each time we shopped and bought our normal amount of produce. Personally, I don’t feel great when I eat large portions of legumes but we do keep some in stock (like chickpeas and lentils) because I can have them sprinkled throughout a meal (after soaking/sprouting for 48 hours) and my husband can tolerate larger doses of them. If we were rationing our food,

I know my body would be much fuller and happier if I had satiating, nutrient-dense calories so I don’t really bother stocking up on canned veggies or excessive legumes. As far as we know, there hasn’t been an impact in the supply chain so grocery stores are still stocking the shelves and farmers are still farming. There’s not too much to be worried about at least regarding access to food. Now I wish everyone had the ability to access all this food, which is why the canned proteins are always the first items I choose to donate because that’s where people will the the most bang for your buck.

Customized Meal Planning

Many of you are “stuck” at home right now, for good reason. Collectively, as a community, we’re working to “flatten the curve”, meaning we’re keeping our distance and minimizing potential routes of exposure to spreading or contracting the coronavirus.

Because of this, you can no longer eat out at restaurants and many frozen meals are gone from the freezers of your local grocery store. Many are finding themselves cooking meals for the first time at least more often than you’re used to and you’re quickly running out of ideas for what to make.

That’s where I come in…

I have access to an awesome meal planning program where I can create a customized plan for you and your family based on your nutrition needs/goals, food preferences/restrictions, food availability,  time availability to prep meals, and cooking methods of your choosing.

As a result, you essentially receive a personalized cookbook, complete with a weekly plan, macronutrient breakdown, shopping list and recipes. Here’s a sample meal plan that I created for myself to give you an idea of what the end result looks like.

With the feeling that you could contract the cornoavirus at any time, many are looking to support their immune systems to promote resilience. However, many of us are reaching for supplements that can help us, forgetting that food provides the foundation of our health. With many immune support supplements and herbs being out of stock, it’s especially important to seek out foods that are rich in immune-supportive nutrients and compounds. This is something I am uniquely equipped to teach. If you’re interested in finding a way to use food as medicine (or rather, prevention) please schedule a visit with me, and I would be happy to walk you through the specifics within your accessibilities.

Food Delivery Services

With increases in demand at your local grocery stores, I wanted to encourage you to consider expanding your shopping sources to include small, local farms (many of whose markets have been cancelled) or other larger farms who are practicing regenerative agriculture.

Unfortunately food/meal delivery options are often more expensive because you’re either paying for the farmer’s livelihood or for the convenience factor of purchasing prepared meals. If you’re finding yourself with a tighter budget these days,  I would be happy to consult with you about the nutrition needs of your family and finding ways to prioritize with the most nutrient-dense, satiating foods available at your local grocery stores.

Ingredient Delivery Services

Local Community Supported Agriculture (CSA) Veggie Boxes

Meat Shares

  • Olsen Farms – Located in Colville, WA. Affordable larger animal shares (whole or half cow/pig). Delivered to your home when ready or pick up at a local Market (U-district or Bellevue- depending if markets are open)
  • Falling River Meats – Located in Fall City, WA. Quarterly meat box delivery (beef, pork, lamb, goat, chicken, turkey, rabbit)
  • Butcher Box – Monthly frozen meat delivery. Your choice of beef+pork or beef+chicken.
  • Crowd Cow – Subscription and à la carte options
  • US Wellness Meats – À la carte meat and poultry, most cuts as well as organ meats and sausages. Includes sugar-free options.

Meal delivery services that I recommend (all use high quality ingredients)

  • Deru Market – local, organic, seasonal, scratch-made meals in Kirkland. Curbside pickup, drive-thru, and local (six mile radius) delivery. Open seven days a week for all meals.
  • Balanced Bites Meals (use code ANISA for 10% off)- paleo and low carb, whole food meals, pre-made and delivered frozen, all recipes are gluten free, soy free, legume free, grain free.
  • Trifecta Nutrition – pre-made meals and à la carte options (great if you just want a tray of cooked chicken breast, steaks or vegetables). You can adjust meals to fit macros if you’d like. Delivered frozen.
  • Methodology – variety in meals/snacks, you can choose how many you’d like to receive per week, all recipes are gluten free, soy free, refined sugar free. You can customize the type of diet plan you want. Uses reusable packaging (glass bottles). Delivered cold.
  • Daily Harvest – frozen plant-based smoothies, harvest bowls, bites, soups, oat bowls, chia bowls, lattes. Reduces steps in preparing these foods by sending them in a “just add water and blend” form. For most people I would generally recommend adding a protein powder to the mix and some additional healthy fats to improve blood sugar balance and satiety.

You may want to use these to supplement your home cooking, for example, having 3 meals a week from a delivery service and cooking the rest at home.

I’m Here for You Through Expanded Telemedicine Coverage

Did you know you can work with me from the comfort of your own home? Many have been hesitant to schedule in-person visits out of fear of spreading or contracting the coronavirus (although our amazing staff has been on top of keeping our space as disinfected as possible).

Due to widespread quarantining, all insurance carriers have issued policy exceptions and now have expanded their telemedicine coverage to include all in-network providers, even if the insurance carrier had previously limited or no coverage for telemedicine.

This means that you can still work with me remotely to do meal planning, immune support planning, food sensitivity elimination guidance, prenatal preparation, fat loss accountability sessions, or anything else we have already been working on.

What you need to know about coverage for telemedicine at Cascade Integrative Medicine

  • New and established patients can schedule telemedicine appointments.
  • All carriers are covering telemedicine temporarily (most through June/July) through exceptions to their policy rules. These exceptions will be reviewed as the outbreak continues.
  • Please see the FAQs section and step-by-step instructions for how we at Cascade Integrative Medicine do telemedicine visits through Doxy.me along with an instructional video.

Finally, Keep Moving…

If you go to a gym, it’s probably closed right now so you may need to get creative with how move, because even if you’re “stuck at home” that doesn’t mean your body stops needing movement or that you actually have to be “at home” 100% of the time.
Things you can still do while practicing social distancing:
  • Go for a walk, jog, or run
  • Ride your bike (it’s sunny even!)
  • Go for a hike
  • Climb a tree
  • Dance
  • Bodyweight exercises or using random weights around the house (the EmPack is great for this since you can use water or sand as your weight of choice)
  • Yoga on your lawn
  • Mobility exercises/stretching (we use The Ready State to start every morning – our toddler even joins us sometimes)

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