NSMC Nutrition Counseling April 2020 We're all in this Together
In the wake of the COVID19 pandemic, it is more important than ever to strengthen our immune systems and try to retain a sense of normalcy as our work schedules, daily routines and emotions flex and change. Eating natural whole foods is the best way to get the vitamins, minerals and antioxidants necessary for building our body’s defenses.
Be mindful of the dangers of stress eating
The North Shore Community Development Coalition (North Shore CDC), in partnership with The Salem Pantry will continue to provide bi-weekly mobile food markets on Saturdays in the alley next to the Espacio Community Center, in Salem. They're committed to ensuring that individuals and families have access to the necessary nutrition they need. North Shore CDC 96 Lafayette Street, Second Floor Salem, MA 01970
Stress eating often leads us to eat lownutrient, dense comfort foods. Some processed foods also known as “junk foods” compromise our overall physical and/or mental well-being. To counteract stress eating, try meal planning. For those who are working from home, take some time out of your day to meal plan and food prep, with the goal of planning meals five days in advance. For those who are unable to work from home, meal planning and food prepping on the weekends may be a good option for you and reduces the stress of cooking each day. Stock up on portable containers with built in portion control.
Telemedicine Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering telemedicine appointments. Please call NSMC Central Scheduling at 978-354-4900, to schedule an appointment with us.
Immunity Boosting Strategies Purchase foods that have a longer shelf life. Whole grain English muffins, quinoa, oatmeal, frozen brown rice, frozen vegetables Eat food with color for immunity boosting nutrients Canned salmon, frozen and canned fruits, and frozen vegetables are less expensive than fresh but can be just as nutritious Limit purchases like chips, soda, cookies and ice cream If they are not readily available at home you are less likely to succumb to temptation. These foods are mostly empty calories and only add to your grocery bill. Wipe down all containers and packages with antiseptic wipes before you enter the kitchen to reduce the risk of contamination Wash all produce thoroughly using water with soap. Remove cereal, crackers, etc., from their boxes and store them in their inner bags Use the dinner table to reconnect with your family and lend support to one another Do this without the distraction of TV and social media Hydrate with at least 64 ounces of fluid per day (water being the optimal choice) If you are thirsty then you are already dehydrated. Thirst lags behind dehydration. For more information how to boost your immune system, please visit Eat Right.
COVID-19 Tips and Resources Tips for ordering take out Practice social distancing, maintaining a distance of six feet apart Practice regular handwashing along with routine disinfecting, especially all frequently touched surfaces To learn more, go to Eat Right. Resources for the Whole Family
The NSMC Family Resource Center is offering online sources. View the resources here.
Egg Mug Muffin 1 whole egg 2 egg whites 1 heaping Tbsp finely diced red onion 1 heaping Tbsp bell pepper, red, yellow and orange 1/4 c chopped baby spinach leaves 2 Tbsp crumbled feta cheese (or grated low fat cheddar) Pinch of kosher salt (optional) Pinch of ground black pepper, or more to taste 1. Mix the inside of a 12 ounce ceramic mug with olive oil spray. Add the egg and egg whites and wisk together with a fork. 2. Mix in the rest of the ingredients (red onion, bell pepper, spinach, cheese, salt and pepper) until well combined. 3. Place the mug in the microwave, uncovered and cook on high for 45 seconds. Remove and stir contents with a fork. 4. Microwave for another 45 seconds. Remove and stir again. 5. Microwave one last time for 30 seconds, stirring at the 15-second mark and checking for doneness. Season with salt (optional) and pepper to taste. Yield: 1 serving Amount per serving: 110 calories; 4 g fat; 3 g carbohydrate, 350 mg sodium (can be less if salt isn't used); 4 fat, 14 g protein, Adapted from: Joy Bauer, NBC Today Show
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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