I know that a lot of people are afraid right now, and that\u2019s causing a lot of panic in a lot of places, especially in the grocery store, because there\u2019s a very real chance a lot of us might have to face a mandatory or voluntary 14-day quarantine.<\/p>\n\n\n\n
For one, at least in the US, there is no shortage of food<\/a> so take comfort in knowing that. While you should have enough food for 2 weeks, panic buying, and in some cases hoarding groceries, does more harm than good as it puts grocery workers at risk (because of crowded stores), potentially contributes to future food waste and blocks supplies\/food for the most vulnerable among us.<\/p>\n\n\n\n So, buy what you need<\/strong><\/em> for you and your family. We\u2019re in this together! <\/p>\n\n\n\n REMEMBER: If you\u2019re feeling feverish, have a cough, or any other flu-like symptoms, or if someone close to you is exhibiting those symptoms, it\u2019s important to isolate yourself or your family so that you don\u2019t risk spreading the infection.<\/strong><\/p>\n\n\n\n GYM HYGIENE<\/strong><\/p>\n\n\n\n And while we\u2019re at it, if you\u2019re feeling good and going about your routine and your gym remains open, please practice good hygiene and wipe down the equipment before and after using it\u2026and that\u2019s an action we should always practice long after the coronavirus.<\/p>\n\n\n\n <\/p>\n\n\n\n KITCHEN HYGIENE<\/strong><\/p>\n\n\n\n And before we get to the pantry and fridge, let me also encourage you to regularly deep clean the kitchen on a monthly basis. Now is the perfect time for a deep clean of the fridge, the handles of cabinets and the floor. I\u2019ve always been a fan of warm antibacterial soap and water, but there are a lot of kitchen cleaning supplies on the market. My go-to brand for my kitchen is Meyer<\/a>.<\/p>\n\n\n\n Also, remember to replace your kitchen sponges \u2013 they can be a magnet to collect bacteria and dirt from constant use and being wet.<\/p>\n\n\n\n Alright.<\/p>\n\n\n\n So I thought I\u2019d make the best out of this global challenge and discuss what kinds of things you could be stocking your kitchen with right now, and share my best advice about how you can continue to eat \u201cfresh\u201d even if you\u2019re facing a mandatory or voluntary quarantine.<\/p>\n\n\n\n In the health and wellness community, even when we meal prep, we put a LOT of emphasis on buying \u201cfresh,\u201d and preparing it the same day or very close to it. And we equate shopping and eating this away with better taste and a more nutritious, healthier return on our dollar.<\/p>\n\n\n\n But that\u2019s just not the case.<\/p>\n\n\n\n You can put together a quarantine supply kit that will keep you healthy AND happy if you end up stuck inside for fourteen days. All you need to do is blow the lid off of the way you think about the words \u201cfresh\u201d and \u201cnutritious.\u201d<\/p>\n\n\n\n <\/p>\n\n\n\n PROTEIN<\/strong><\/p>\n\n\n\n Let\u2019s start with protein because this is where people have the hardest time.<\/p>\n\n\n\n Buy frozen protein<\/strong><\/em> From the moment any food is harvested from its source, it begins to lose its nutritional content as it makes its way from the farm, to the processing facility, to the grocery store, and finally into your kitchen. But the food that\u2019s frozen immediately after its harvested retains its nutritional content from the moment it\u2019s frozen. So, buying frozen can be health-ful!<\/p>\n\n\n\n You\u2019ll want to stock up on chicken and seafood in particular: salmon and shrimp are GREAT frozen options.<\/p>\n\n\n\n You can also freeze them yourself when you get home! Here\u2019s my pro-tip: at the end of the week many stores have manager\u2019s specials with discounted foods, like chicken and beef. It\u2019s usually heavily discounted because they need to get rid of it; purchase it and then freeze it immediately. It\u2019s a great way to save some money by taking advantage of end-of-the-week deals.<\/p>\n\n\n\n Canned Protein<\/strong><\/em><\/p>\n\n\n\n Another great way to save some money? Shopping for canned protein! I know that might sound like a dirty word in the health and wellness community, but it really shouldn\u2019t be and here\u2019s why.<\/p>\n\n\n\n The canning process doesn\u2019t make protein less nutritious than fresh or frozen variety; it preserves the nutritional content of most protein.<\/p>\n\n\n\n Only water-soluble nutrients like Vitamin A and C might be damaged by the high heat involved in the canning process.<\/p>\n\n\n\n But that same process can INCREASE healthy compounds in some canned foods, such as the antioxidant content in canned corn and tomatoes. Some canned fruits and vegetables, and canned foods like chilis, are always a good idea to have on hand just for the sake of adding more moisture and bite to a recipe.<\/p>\n\n\n\n So don\u2019t write off canned food!<\/p>\n\n\n\n Just pay attention to the labels and make sure you\u2019re only adding the lowest-sodium options to your cart. Also, when it comes to canned goods, prioritize those where the ingredients are simply the food you\u2019re purchasing \u2013 i.e., corn, diced tomato or beans and nothing else.<\/p>\n\n\n\n Eggs<\/strong><\/em><\/p>\n\n\n\n Remember eggs are a great source of protein and can last pretty long in the fridge! Especially, carton egg whites<\/a> \u2013 they are a staple in my kitchen!<\/p>\n\n\n\n Plant power<\/em> Frozen edamame<\/em> makes a great snack in between meals.<\/p>\n\n\n\n Firm tofu can last a long time in your fridge.<\/p>\n\n\n\n Lentils, chickpeas, and other legumes like black beans can be used to make a protein-rich vegan-friendly chili<\/a> or a black bean quesadilla<\/a>. Oh, and stocking up on legume-based pasta is a good idea too if you\u2019re looking for a protein-rich base to build a meal around.<\/p>\n\n\n\n <\/p>\n\n\n\n GRAINS\/LEGUMES<\/strong><\/p>\n\n\n\n Other fantastic options for base ingredients that will last a long time in your pantry are whole or minimally processed grains that won\u2019t take up too much space in your kitchen. Plus, they almost ALWAYS can be paired with any meal you create to make it heartier.<\/p>\n\n\n\n My favorites for right now include:<\/p>\n\n\n\n The best tip I can offer for selecting any whole grain is to go for the least-processed variety, as it will always retain more nutritional value.<\/p>\n\n\n\n <\/p>\n\n\n\n PRODUCE<\/strong><\/p>\n\n\n\n Now for fruits and veggies. You might think you need to use produce immediately after you buy it, but that\u2019s not always the case.<\/p>\n\n\n\n Did you know that some vegetables, like cruciferous veggies, can ALL last at least a month if stored correctly?<\/p>\n\n\n\n All be used as a great sheet pan recipe<\/a> or even chopped and combined with carton egg whites<\/a> to make a delicious and nutritious veggie fried rice<\/a>.<\/p>\n\n\n\n Hack Your Way to Freshness<\/strong><\/em><\/p>\n\n\n\n There are LOTS of hacks you can use to keep your produce fresh as well!<\/p>\n\n\n\n Prepping our kitchens for a potential quarantine doesn\u2019t have to mean sacrificing our love of fresh food or eating less nutritious meals. If anything being \u201cstuck\u201d inside temporarily will bring out our creativity and resolve to make food that\u2019s even tastier!<\/p>\n\n\n\n In some cases, there may even be ways to improve our nutritional intake \u2013 take the time to increase your kitchen confidence and competence.<\/p>\n\n\n\n Remember, cooking is therapeutic! So if you find yourself a little stressed, maybe grab a glass of wine (or whisky in my case), then head into the kitchen to whip up something delicious and nutritious for you (and your family).<\/p>\n\n\n\n SO I WANT TO KNOW: WHAT ARE YOU STOCKING YOUR KITCHEN WITH?<\/p>\n<\/blockquote>\n\n\n\n AND WHAT HACKS DO YOU USE TO KEEP YOUR INGREDIENTS FRESHER LONGER?<\/p>\n<\/blockquote>\n\n\n\n Share them in the comments to let others know! <\/p>\n","protected":false},"excerpt":{"rendered":" I know that a lot of people are afraid right now, and that\u2019s causing a lot of panic in a lot of places, especially in the grocery store, because there\u2019s a very real chance a lot of us might have to face a mandatory or voluntary 14-day quarantine. For one, at least in the US, […]<\/p>\n","protected":false},"author":9,"featured_media":1817,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62,38],"tags":[],"acf":[],"yoast_head":"\n
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Did you know that frozen meat, fish, and poultry can be just as nutritious, if not MORE nutritious, than the butchered meat you buy at the grocery store?<\/p>\n\n\n\n
One last word about protein:<\/strong> don\u2019t forget about plant-based sources!<\/p>\n\n\n\n\n
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