Thank you for reading our first newsletter! We hope you find our content relevant and valuable. The staff at Nutrition by Joey are still working full-time and continue to offer phone appointments Monday through Saturday. Meeting your nutritional needs while keeping you safe and healthy is our top priority. Our original plan was to create a newsletter once a quarter. However, with the state of the world, we’ll send a newsletter more often to keep you well informed in relation to maintaning optimal nutritional health during this pandemic.
Make sure to read to all the way to the end to get a free healthy pantry recipe and free limited-time access to one of our favorite apps!
Getting Groceries During a Quarantine
Recent news reports suggest during the next two weeks Americans try and avoid trips to the grocery store unless absolutely necessary, as we prepare for the COVID-19 virus to surge and possibly peak throughout the country.
If you are one of the many who want to forego grocery stores right now, there are many no-contact delivery options available. This is also a great way to stock up on fresh produce without having to leave your home regularly. Click on the links below to go directly to the following home pages:
One of our top picks is Instacart; you can shop from multiple stores (including CVS, Target and Costco without needing to be a Costco member) all under one order. Nutrition by Joey tip: Either stay up or set your alarm to midnight and place your order then. Many food delivery services open their new time slots each night at midnight and it is much easier to find an available slot.
Keep a Well-Stocked Pantry
Are you feeling overwhelmed and purchase items you may not need or can’t get the best use of? With the following on hand, making meals will be less stressful and healthier:
- Dried or canned beans, peas and lentils
- Whole grains such as brown rice, oats, whole grain pasta and quinoa
- Canned vegetables with no-added salt
- Dried or canned fruit in 100% fruit juice
- Pouches or cans of chicken and fish
- Nuts, seeds and nut butters
- Healthy oils such as olive and canola
- Dried herbs and spices
- Frozen vegetables and fruit
- Healthy lean meats and fish that can be frozen
Make the Most of Your Leftovers
Leftover meats and veggies can easily be cut up and added to sandwiches, soups, and salads. They can also be rolled up in a whole-grain tortilla and added to whole grains to make a rice or pasta bowl. Meals can also be frozen for later use; just remember that leftovers should be used or frozen within three to four days and reheated to a minimum internal temperature of 165 degrees Fahrenheit. When in doubt about food safety or storage times, check out Foodkeeper.
Don’t Abandon Your Healthy Goals
Keeping portions in check is easier by using smaller plates (dessert or salad plates), smaller bowls and glasses. Also using measuring cups as the serving utensils instead of a ladle or spatula. It also helps decrease food waste and may even leave you with enough food le for a meal the next day.
Snacking more lately? Focus on foods lower in calorie density, such as fruits and vegetables. Not only is it healthier, but the extra fiber also helps to keep you full. For example, two full cups of baby carrots and only five Triscuits both have 100 calories. Make sure to read our next newsletter when we will go more in-depth with snacking tips!
Stay Safe While Out
If you chose to visit a store, keep these tips in mind to help lessen your chance of getting sick from your trip:
- Check your pantry, refrigerator and freezer before you go. Have a plan of what you need and dishes you will be preparing before leaving your house.
- Write a list on paper. Do not use your phone. The less you need to touch your phone while out the better.
- Organize your list by grocery store aisle or section and try to get perishable items last to reduce time spent at room temperature.
some information sourced from eatright.org
How to Build a Healthy Immune System
Although we can never fully prevent the chance of getting sick, a healthy immune system is one way to give our bodies extra protection. Choosing nutrient-rich foods and focusing on healthy lifestyle behaviors can help you and your family stay well.
There are a multitude of nutrients that can keep our immune system strong, and one of the easiest and most effective ways to get those nutrients into our bodies is through food. Focus on these nutrients to give yourself an immunity boost:
- Beta Carotene: Found in plant foods such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.
- Vitamin C: Foods rich in vitamin C include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
- Vitamin D: Found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this nutrient.
- Zinc: Tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.
- Probiotics: “Good” bacteria that promote health. Found in cultured dairy products such as yogurt and in fermented foods such as kimchi.
- Protein: Comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.
To keep your immune system in shape now and all year long, stay focused on healthy eating, sleep management and keeping stress in check. Aim for five to seven servings of fruits and vegetables (fresh or frozen) per day for vitamins, minerals and antioxidants that help support immune health.
Find healthy ways to cope with stress (such as the app mentioned below) and try to make physical activity a priority. It is another great way to manage stress and may also help reduce the risk of some chronic diseases that could weaken your immune system.
Lack of sleep can also contribute to a multitude of health concerns, a weakened immune system being one of them. It is important for adults to try and get seven to nine hours of sleep a night. Children need even more sleep; about eight to fourteen hours a day, depending on age.
source – eatright.org
Chicken Noodle Soup and Beans
Serves 4 (2 c. per person)
1 tsp olive oil or canola oil
1/2 onion, chopped
2 stalks of celery chopped
3 carrots, sliced
1 tablespoon Italian seasoning
1 tsp thyme
black pepper to taste
4 cups low-sodium broth (chicken or vegetable)
2 cups flat noodles
1 15-ounce can garbanzo beans, drained
1 cup diced cooked chicken
Heat a large soup pot or Dutch oven over medium-high heat.
Add the oil, vegetables, and seasonings. Saute until the onions are translucent, about 3 minutes.
Add the broth, noodles, beans, and chicken.
Bring to a boil then lower to a simmer.
Cook for 10-12 minutes or until noodles are tender.
Adjust the amount of broth and seasonings to your taste.
Nutrition facts (per serving): 339 cal, 7g fat (1g sat fat), cholesterol 46 mg, sodium 151 mg, carbs 49 g, fiber 8g, sugar 7g, protein 26 g.
(Pantry cooking notes: Sub dried minced onions for fresh. No chicken? Replace it with extra beans or another lean protein. If you don’t have garbanzo beans try navy or cannelloni beans. You can also sub egg noodles with whole wheat pasta or even brown rice or quinoa)
Staying Calm Together
Calm is a favorite mindfulness app of the Nutrition by Joey team. Did you know that stress triggers a release of the hormone cortisol which increases appetite and can cause weight gain? Stress can also make our blood pressure rise, weaken our immune system, increase inflammation in our body, and make us feel more anxious and depressed.
In addition to reducing stress, there are many benefits of mindfulness. It can help facilitate recovery in our bodies, lower our heart rate, improve our overall health, and even boost our academic and work success.
We invite you to click below and try the app as our guest free for 30 days. We hope you will find using it as beneficial as we do!
If you do not wish to sign up for an account, Calm is also offering a free resource page. Through this page you will find meditations, sleep stories, calming music and even a resource created specifically for children. You can locate the resource page by clicking on this link:
We hope you enjoyed our newsletter and value your feedback regarding frequency of information, content, and new ideas to share. Please reach out!