F O O D + D R I N K
EAT FIT ACADIANA
Immune-Boosting Tips to Stay Healthy in Acadiana by Yvette Perrier Quantz, RDN, CSSD, LDN Eat Fit Acadiana Operations and Marketing Dietitian There’s no doubt we have entered a scary time that is having a global impact. While there are so many uncertainties, the role of self-care is something we can’t ignore. The principles of good nutrition, regular movement, and healthy thoughts are more important than ever to practice on a regular basis. Here are some simple but impactful ways you can nourish a healthy mind and body during times of stress and uncertainty.
EAT MORE PLANTS
By eating more plants, like vegetables, fruit, beans, legumes, whole grains, nuts, and seeds, you're feeding your body with natural, immune-boosting foods. Kale, Collards, Cilantro, Arugula, Broccoli, Carrots, Yellow and Red Peppers, Butternut or Acorn Squash all are rich in antimicrobial properties. Raw, steamed, boiled, and sautéed are best. Roasting kills most of the vital antimicrobial properties.
HYDRATE. HYDRATE. HYDRATE.
Staying hydrated is essential. A simple tip, divide your weight in half, and that is the number of fluid ounces you need to stay hydrated. Add slices of orange or grapefruit with fresh rosemary for a flavor-infused treat. Increasing fluid and Vit C to help stimulate bowel function, washing out bacterial and viral exposure.
MINIMIZE REFINED FLOURS, SUGAR, AND ALCOHOL.
Focus on eating whole foods to promote a healthy gut and immune system. Limit added sugar from desserts, sodas, and other sugar-sweetened items. Minimize or avoid alcohol, especially those with high sugar content such as wine, daiquiris, and rum-based drinks.
STAY ACTIVE
Participate in regular physical activity. Even if you are unable to go to your workout class, there is an abundance of ways to stay active during this time. Check out YouTube for at-home workouts, take a run or walk outdoors, go for a hike, or get creative!
PRACTICE YOGA AND MEDITATION
Carving out time to practice yoga or meditation can be beneficial to both your mind and body during this time. Yoga is an effective way to destress because it helps you disconnect from the outside world while reconnecting with your mind and body.
DRINK KOMBUCHA
There is nothing like a batch of fermented bacteria and yeast to create a happy place in your digestive tract. I know this sounds a little strange, but seriously kombucha is a natural probiotic, which contributes to a healthy gut. A healthy gut means a more productive day, and getting things checked off your list is a sure way to enhance positivity. Kombucha is an excellent alternative to soda and can be an easy mid-afternoon "pick me up."
FIND JOY AND GRATITUDE IN EVERYDAY MOMENTS
Research shows that expressing gratitude can decrease both depression and anxiety while setting an overall positive tone for the day.
Eat Fit Acadiana items meet the nutritional criteria designated by Ochsner Health System, supported by the Blue Cross and Blue Shield of Louisiana Foundation and Lafayette General Health. Download the Eat Fit app to find participating Eat Fit restaurants throughout Louisiana and visit our website EatFitAcadiana.com to learn more. 14
Yvette Perrier Quantz is a registered dietitian with a passion for inspiring and empowering people to nourish themselves with foods, words, thoughts, and actions that fuel them for better living. As Ochsner's Eat Fit Acadiana Operations and Marketing Dietitian, Yvette works with local restaurants to bring healthy menu items into the community. 337M A GA ZIN E.C OM
V O L U ME 6 I S S U E 2
