NUTRITION HEALS

Lisa Ramirez

Register Dietician Cox Monett Hospital

Eating healthy doesn’t have to be boring

For more information or to register, contact: Melanie Morgan mmorgan@missouri.edu 417-635-4562.

Classes are available in Spanish and English.

It begins with a sniffle. Then a cough. Soon, a raging fever follows, and a quick test proves the worst. You have Covid.

Family members who have been exposed to the sneezing, coughing, and tissue-strewn area of the victim are now required to go into quarantine, along with the one who has brought the dreaded virus home.

Stress triggers a desire for comfort foods in those quarantined, but the one suffering through the virus and its related symptoms typically have no sense of smell, taste or appetite. Mealtimes become a challenge.

Lisa Ramirez, a registered dietician for Cox Monett Hospital, has some suggestions on how those in quarantine can avoid the dreaded “Covid 15,” referencing the amount of weight gained due to stress eating, along with some healthy, palate-pleasing options for those recovering from the virus who have grown sick of chicken soup.

“Before grabbing a snack, it can be helpful to ask yourself if it is stomach hunger or head hunger,” Ramires said. “Head hunger is when we eat for reasons other than hunger, such as out of boredom or for emotional reasons. Stomach hunger, which is often accompanied by physical signs such as low energy, shakiness and hunger pangs, is a natural guide signaling our body is ready for more fuel. Listening to our body’s hunger and satiety cues is an essential part of balanced eating and weight management.”

To quell stomach hunger, keeping balanced, nutritious snacks on hand is key to success.

“Including a protein source with snacks can better regulate your blood sugars and keep you full for longer,” she said. “Examples may include a piece of fruit with a handful of almonds, hard boiled egg, or cheese stick. Mindful eating during mealtime is also an important step in listening to your body’s cues. Slowing down the mealtime process, having family meals at the dinner table with the TV off, unless quarantined in your room, of course, using smaller

Cox Monett also offers individualized Medical Nutrition Therapy consults with a registered dietitian nutritionist through the Center for Health Improvement. For more information, people may call 417-354-1280.

plates, planning meals ahead of time, or keeping a mindful eating journal can all be helpful tools.”

Some easy-pleasy meals can be a benefit to a caregiver trying to temps a Covid-impaired appetite, or for the single sickie trying to recover on their own.

“Having a list of quick and easy go-to meals is helpful at any time,” Ramirez said. “Breakfast can be as easy as one or two slices of whole wheat toast with peanut butter or mashed avocado and a piece of fruit, microwave-cooked eggs topped with a sprinkle of cheese and salsa paired with a piece of whole wheat toast or fruit, cottage cheese with canned peaches, quick oats with peanut butter or nuts mixed in, or a yogurt parfait (½ cup yogurt, ½ cup berries and some chopped nuts).

“Lunch might include a tuna pack with crackers and bell peppers, a whole wheat tortilla with rotisserie chicken, hummus, feta cheese, and spinach, or leftover soup,” she said. “Dinner may include thawing and baking a frozen fish filet, heating up some minute brown rice, and a steamer pack of veggies or cooking up some whole wheat pasta and frozen meatballs paired with a salad kit or steamed veggies. Crockpot meals are great as well. All of these meals can be prepared with minimal time and effort.”

For those who are feeling under the weather, Ramirez said sticking with more bland, soft foods such as brothbased soup or oatmeal, may be helpful.

“Don’t forget to stay hydrated with lots of sugar-free liquids throughout the day,” she said.

For those who are triggered to consume comfort foods while stressed, Ramirez has some helpful hints.

“In the short term, stress can decrease appetite through a release of epinephrine,” she said. “Persistent stress, however, causes a release of cortisol, which can increase appetite and motivation to eat. High levels of cortisol and insulin may cause people to gravitate toward foods high in fat and sugar, often what we find in comfort foods. One consumed, these foods tend to decrease stress-related responses. Stress can also lead to sleep disturbances that can affect hunger and satiety cues.”

Ramirez also recommends people pause for the cause.

“One thing people might think about before grabbing food is the HALT acronym, commonly used in AA or rehab programs,” she said. “HALT stands for Hungry, Angry, Lonely, and Tired. It is a tool to remind people of common triggers and to question their motives for eating. Those who find themselves eating for one of these motives should have a list of go-to activities to get their mind off food. Go for a walk, call a friend, clean out a drawer. They might even try putting together a “5 Minute Bowl” with activities to get their mind off food, such as a coloring book, joke book, or other activities. Those who are in the mood to munch should keep a variety on non-starchy vegetables like carrots, sugar snap peas and celery, cut and ready, that they can grab quickly.

For those in quarantine or on the mend, maintaining an exercise regimen may be a challenge.

“There are plenty of ways to get activity in at home,” Ramirez said. “If the weather permits, going on a walk outside, avoiding other people if quarantined, can be therapeutic physically and mentally, allowing for some fresh air and Vitamin D. While indoors, there are many free virtual exercise classes on YouTube from yoga to Zumba to strength training. For those with physical limitations, try searching for low-impact or seated exercise ideas. Routine is key – find a time of day to make physical activity a part of your daily routine.”

If the “Covid 15” proves harder to lose than it was to gain, Cox Monett and MU Extension are offering ongoing sessions of the National Diabetes Prevention Program (DPP), a yearlong lifestyle change program that provides support and accountability for those working toward healthy habits.

“Research shows participating in a DPP program and losing five to seven percent of your body weight can decrease your risk of developing Type 2 Diabetes by over 50 percent,” Ramirez said. n