Shopping in COVID-19 times

SENIORS \\MAY, 2020 WELLBEING Take shopping to heart

Planning can protect your health while saving money

GOING out for groceries?

Here’s how to keep your weekly shop cheap and healthy.

A trip to the supermarket is one of the few reasons we’re leaving the house these days – and for households on a tight budget, there are ways to stock up that won’t hurt your heart or hip pocket.

The Heart Foundation is reminding Australians that heart-healthy eating doesn’t have to be expensive, and urging shoppers to stay safe as the health and economic effects of the COVID-19 crisis are felt around the country.

Heart Foundation director of health strategy Julie Anne Mitchell says a healthy diet is a key ingredient for protecting your heart throughout this pandemic and beyond.

“There are some tips you can follow when doing your weekly shop to choose heart-healthy foods that will save money and avoid wasting food,’’ Ms Mitchell said.

“Frozen vegetables, brown rice, chickpeas and tinned fish are just a few staples you can keep on hand for healthy and budget-friendly meals at home (see list below).

BENEFITS IN STORE: By shopping when it’s quiet, sticking to a budget and choosing the right groceries, you can curb your health risks, save money and have a healthier lifestyle during the COVID-19 restrictions. Picture: Brook Mitchell/Getty Images

“It’s also essential to protect yourself and others against COVID-19 infection when you go to your local supermarket or grocery store to grab provisions.

“Australians who are selfisolating or in quarantine are also advised to look out for healthier options when doing their grocery shopping online.”

Keep your pantry healthy on a budget

• To keep your pantry well stocked without breaking the bank, follow this action plan: • Make a grocery list and stick to it. Check what you already have in your fridge and pantry and only buy what you know you will use, to avoid wasting food. • Eat the rainbow: One of the best ways to stay healthy is to fill up on plenty of fruit and vegetables.

The more colourful the mix the better. Frozen or canned vegetables and fruits are good alternatives when fresh produce is hard to buy or too expensive, and they keep for longer.

If you are buying canned versions, try to choose the “no added salt’’ or “low salt’’ versions. Pick fruits canned in juice, not syrup. • Mix it up. Buy more plant-based sources of protein, in line with the Heart Foundation’s updated dietary advice. Tinned or dried beans, lentils and chickpeas are cheaper and are healthy options for your pantry, or try tofu to keep in the fridge. Eggs or canned fish (such as tuna) are also cheaper and easy to prepare. • Use cheaper cuts. Look for less-expensive cuts of meat to use in stews, soups and casseroles. Cut off visible fat before cooking. • Go for wholegrains. Brown rice, wholegrain pasta and rolled oats are budget-friendly staples for healthy cooking. Swap white bread for a wholegrain loaf and freeze some of it. • Snack smart. Go for a handful of unsalted nuts or a small plate of cut-up fruit to curb afternoon cravings. You could also buy popping corn and make popcorn. It’s best to either have it plain (no added salt or butter) or flavour with other herbs and spices. • Healthy hydration: Skip the aisle of sugary soft drinks and energy drinks and make water the drink of choice. It’s healthy, hydrating and free.

Stay safe while shopping

• Good timing: Buy groceries only when you need to and try to shop at quieter times to avoid crowds. Organise your list by areas of the store to limit the time you spend there. • Go the distance: Avoid close contact with other shoppers (keep at least 1.5 metres apart), and only touch items you are going to purchase. • Hand hygiene: Wash your hands with soap and water before going into the store and take along alcoholbased hand sanitiser. If possible, disinfect your shopping trolley with wipes. • Contain coughs: Cover your coughs and sneezes with your elbow or a tissue and dispose of tissues properly. • Cards not cash: Use tap and pay if possible, to avoid handling cash. • Keep it clean: Clean and sanitise frequently used objects such as your keys.

Funding for seniors’ monitoring systems THE Federal Government is helping more senior Australians access personal monitoring technology during self-isolation.

At the push of a button or via automated technology, the monitoring systems send an alert to a staffed centre or family member in an emergency.

Minister for Aged Care and Senior Australians Richard Colbeck said Commonwealth Home Support Programme service providers were being given additional flexibility to fund monitoring services.

This will include monitoring subscriptions for one year.

Older Australians in receipt of home care packages will also be able to access the technology.

“These personal monitoring systems allow a person to seek help even when they can’t use a phone,” Mr Colbeck said.

“They can provide peace of mind and a sense of security to vulnerable senior people and their families and carers during self-isolation.

“Even though the number of new cases of COVID-19 in Australia has dropped to lower levels, this pandemic is far from over.

“Ensuring vulnerable people can get help when they need it is a top priority during this difficult time.”

Service providers will be able to choose from a range of monitoring and alert services available on the market, many of which have indicated an ability to expand their operations during the COVID-19 crisis.

Minister Colbeck has also indicated that the Federal Government would continue to contribute to the South Australian Government’s Personal Alarm Rebate Scheme, which is already available to support older Australians living in South Australia.

The Morrison Government has also announced welfare checks for people who have suspended their home support packages, and a $10 million funding injection for the Community Visitors Scheme for aged care.

In addition, senior Australians, their families and carers can now call a dedicated free call support line aimed at supporting the mental health of those impacted by COVID-19, 1800 171 866.

MAY, 2020// SENIORS Pawfect way to help

WITH older Australians being urged to stay home and only leave the house for essentials, many senior pet owners are at risk of losing social connections in the community, along with the ability to easily access basic pet care and services as they self-isolate.

Knowing their loyal companions can remain happy and healthy can have a huge impact on their daily lives and the lives of their cherished pet.

Here are some tips from PETstock Assist to help seniors stay socially connected as well as advice on how people in their lives can assist with ongoing pet care during this crisis:

Stay connected

Keeping up with regular vet visits, accessing essential pet services and supplies and maintaining daily exercise are some of the difficulties the elderly may face. If you have a grandparent, elderly family friend or neighbour in your area with a pet, stay connected with them and assist wherever you can.

Communications that do not require any physical presence, such as FaceTime, Zoom, Skype and Facebook, are some of the convenient online options that can help family and friends stay virtually connected.

Alternatively, a friendly daily phone call is a straightforward way to check in on those not-sotech-savvy individuals, along with those who may not have access to the internet.

Provide assistance

Volunteering to take a dog out for its daily walk, collecting pet food or teaching seniors how to shop online for pet supplies are just a few ways in which the community can provide ongoing support.

Emergency care plan

Family, friends and neighbours should check in with their loved ones to ensure an emergency care plan is in place for their pet in the event they are required to undergo hospitalisation or for other reasons such as financial pressures.

Short-term emergency care or fostering

If a loved one has contracted COVID-19, try to have their pet cared for by another member of the family or close friends.

Foster care is an incredibly rewarding experience and the perfect way to pay it forward during the COVID-19 crisis if you are in a position to help out seniors in need.

Vet care

CREATURE COMFORTS: Pitching in with the care of a senior’s pet, perhaps taking it for a walk, is an important way anyone can support an older person during the coronavirus self-isolation.

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PETSTOCK ASSIST HELPS ABUSED, ABANDONED AND NEGLECTED PETS THROUGH RESCUE, REHABILITATION AND REHOMING. IT ALSO RUNS COMPANION ANIMAL PROJECTS AND DISASTER ASSISTANCE.

PETstock Vet Hospitals can assist and treat pets of patients who have been unwell, diagnosed with COVID-19 or unable to visit the vet.

Seniors can call 13 PETS for more information or alternatively video chat with a veterinarian in Australia from 6am to midnight, from the comfort of the senior’s own home, on PETstock’s Vet Chat service.

Donate

It’s also a great time to consider a donation to your local group as most rely heavily on fundraising at events that have now been cancelled or postponed.

There are hundreds of dedicated organisations and charities making a difference to the lives of seniors and their pets, such as PETstock’s charity organisation PETstock Assist or its partner charity, Cherished Pets Foundation in Victoria.

For more information or advice, visit petstock.com.au.

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if choosing red meat, make sure it is lean and limit to 1–3 meals a week. 4. Set routine meal times

Avoid snacking by establishing a mealtime routine. If you do snack, go for a handful of unsalted nuts, a cup of vegie sticks or a small plate of cut up fruit to curb that afternoon craving.

5. Brush up on your cooking skills

Staying at home for long periods of time is the perfect opportunity to either learn to cook or brush up on your skills. If you need inspiration find heart healthy recipes at heartfoundation.org.au. for your pantry. When choosing canned vegetables and legumes (like beans or lentils), buy no added salt, low salt or reduced salt options and choose fruit canned in juice rather than syrup.

3. Choose heart-healthy proteins over red meats

Heart healthy proteins like fish or seafood are an excellent source of omega-3s, which our bodies need but cannot produce. If you can’t get fresh fish, choose canned salmon or tuna in spring water rather than salty brine. Or you can opt for lean chicken or eggs, but

1. Prepare ahead, but don’t hoard

Stocking up on a few extra staples is sensible but there is no need to hoard as supermarkets will stay open. Plan your meals ahead of time and shop with a list to ensure you get the right ingredients for a variety of breakfast, lunch and dinner meals to minimise food wastage and cost.

2. Fresh, canned or frozen – it’s about the mix

Frozen vegies can be just as healthy as fresh options. Canned vegetables, beans and fruit have an extra-long shelf life, so they are perfect Five handy healthy eating tips