We are navigating unprecedented times, with newspaper headlines and news all over the media bombarding us with the scary statistics of coronavirus cases and the aftermath. Many of us are confused with the plethora of information available on how to safely shop, order, and prepare food to minimize transmission of the novel coronavirus. We bring you some tips on this.
The Harvard School of Public Health advises us to Stay S.M.A.R.T.
S: Stay home if you can, especially when sick M: Mask when out A: Avoid large groups and gatherings R: Refresh indoor air T: Ten feet is better than six (to avoid exposure to droplets, we know that we need to stay six feet apart, but the further away you are, the better)
Eating a healthy diet, being physically active, managing stress, and getting enough sleep are critical to keeping our immune system strong.
Grocery shopping
Plan your grocery shopping, make lists and order online as far as possible. Aim to minimize your trips to the grocery store and visit at off-peak hours to avoid crowds.
When you do go shopping, wear a face covering or mask and maintain a safe distance from other shoppers or staff as much as possible, such as when you are waiting in the checkout line. Wear gloves or a bag while picking and choosing fruits and vegetables.
Another potential risk of contracting viruses when shopping is from touching a shopping cart or basket. As we know, coronaviruses can remain on hard surfaces such as steel and plastic (e.g., car door handles, building door handles, shopping cart/basket handles, elevator buttons) for up to 3 days so these are the highest risk surfaces to touch.
Use wipes to clean all surfaces of the cart or basket that you touch. Discard the wipe immediately. Be mindful to avoid touching your face whenever in a public place. Carry hand sanitizer and use it after leaving the building. You may also wish to sanitize car door handles and house doorknobs if you have touched them without sanitizing your hands.
Bag your groceries on your own if possible, to minimize touching by others.
After returning home, wash your hands thoroughly with clean water and soap for a minimum of 20 seconds.
Wash vegetables and fruits thoroughly.
The easiest way to minimize risk of infection from foods purchased at a store or delivered to your home is just let it sit in an out-of-the way place for three days. Of course, this is not possible for foods that need immediate refrigeration or freezing. For perishables that need to be immediately frozen or refrigerated (especially frequently touched items like milk containers) it may be a reasonable precaution to wash the container surface with a small amount of soap and water, or other disinfectant. Be sure to wash your hands again after doing so.
If ordering take outs or meal deliveries, once you receive the meal, transfer it from its packaging onto a plate, discard the packaging, and wash hands thoroughly with soap and water.
Use the https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ as a blueprint for selecting healthier meals when ordering from restaurants. Healthy food choices are more important now than ever!
Request that supermarket food deliveries be left on your doorstep and follow general food safety guidelines for handling food.
Meal planning, cooking, and Eating
Handwashing is a critical step in reducing the spread of COVID-19 and should be done often. Especially before preparing or eating food, wash your hands thoroughly with clean water and soap for a minimum of 20 seconds.
Canned and frozen items may be harder to access due to consumer stockpiling, causing temporary shortages. If your store has run out of frozen items like vegetables, fruits, chicken, or fish, you can purchase fresh versions and freeze them. Breads and muffins, whether packaged or homemade, also freeze well for several months.
Try experimenting with new and interesting recipes from the internet when you have more spare time working from home.
Try using a slow cooker to prepare soups and stews. These are useful when not using the freshest ingredients (like when your greens become slightly wilted) and can stretch out a few ingredients into several portions. They also freeze well for up to 2-3 months when stored in an airtight container.
Try to stick to structured meal and snack times and avoid eating outside of those times as being at home also means the temptation to visit the kitchen and snack frequently. Emotional eating from boredom or anxiety may also lead to consuming extra calories. Keep carrots and apples in mind as some top choices when snacking.
If you live with one or more persons, aim to eat at least one meal together daily. Increasing socialization is especially important during this time. Keep the dinner table screen-free. Start the meal with a moment of appreciation for what you have in these trying times.
Get the kids in the kitchen! They can start assisting as young as 3 years old, with close supervision.
Visit the Kid’s Healthy Eating Plate page https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/ with your children to review fun facts about nutrition, along with coloring pages and tips for making playful kid-friendly meals.
Keep Moving
Use home exercise equipment including weights, resistance bands, medicine balls to get the most out of your exercise routine. Plan a set time for exercise or other fun physical activities (otherwise it may not get done).
There are a number of free virtual exercise resources available. Download free fitness apps on your smartphone or tab or visit YouTube and search for your favorite workout format: yoga, strength, dance, Pilates, walking, high intensity interval training (HITT), and more. Several fitness centers and experienced trainers are offering live-streamed workouts on Instagram that provide a real-time experience to enhance social connections. Resistance bands can also be a cost-effective, versatile, and relatively accessible option.
Encourage the family or just yourself to walk in the neighborhood when weather permits, wearing a mask and practicing safe social distancing (at least 6 feet, but more whenever possible) from others who are outside. Fresh air combined with moderate aerobic activity can help clear the mind, boost energy levels, reduce blood pressure, improve digestion, and lower stress. Walking or jogging on a sunny Spring day is not just enjoyable but may also boost your vitamin D levels.
Think outside the box: exercise does not have to be following a video or going for a run. For example, if you have a stairway in your home, try “climbing” up and down a few times throughout the day.
Breathe, Rest, and Sleep
Be sure to take time for rest and regular, conscious breathing. It doesn’t have to be long—even a few breaths can help. If you’d like some guidance, try this short mindful breathing exercise with Dr. Lilian Cheung. https://www.youtube.com/watch?v=8c-1Ylieg3g
Keep a sleep schedule. Try to wake up and go to bed around the same time. Our body clock, or circadian rhythm, regulates feelings of sleepiness and wakefulness each day. Having a consistent sleep schedule maintains a balanced circadian rhythm so that we can enter deeper, more restful sleep. This in turn helps to regulate appetite and mood.