Recommended Shopping List

 

SHOP WELL

While the CDC recommends that we purchase foods that do not require refrigeration it’s still important to consume produce. It’s not only for their live vitamin, enzyme and mineral content, but because plant fibers keep our gut healthy.

They help maintain a healthy microbiome and gut lining, which is where a big part of our immune system is located. Here are lists of both perishable and non-perishable items you should consider when stocking up in order to support your immune system and reduce the amount of mucus our bodies produce. By lowering the amount of mucus we secrete, we can decrease the likelihood that the virus takes hold.

Foods to include that help feed your gut microbiome:
1. Pickles
2. Sauerkraut
3. Dairy and Soy-Free Yogurt
4. Kimchi

Foods to buy when stocking up with a long shelf life
1. Hummus
2. Unripe Avocados
3. Beans
4. Lentils
5. Sprouted Bread that freeze well such as Ezekiel Bread Products
6. Dairy and Soy-Free ice creams and frozen fruit pops
7. Spaghetti and Acorn Squash
8. Sweet Potatoes
9. Pasta made from Chick-Peas and Black Beans
10. Cabbage
11. Cage-Free Pasture Raised Eggs
12. Unsalted Organic Butter
13. Low sugar Granola
14. Salsa
15. Healthy Grains/seeds including Quinoa, Buckwheat and Millet
16. Raw and Unsalted Nuts and Seeds
17. Dried fruit – kids love raisins
18. Dehydrated Veggie Snacks such as Veggie Stix are a great swap for potato chips
19. Rice Cakes
20. Cauliflower Pretzels
21. Citrus Fruits
22. Apples and Pears
23. Sunflower, Almond or Cashew Butter
24. Dried Fruit – kids love Raisins
25. Steal Cut Oatmeal – not instant oats
26. Fresh Ginger – make tea out of it

Foods to stay away from that lower immunity and increase mucus production
1. Soy based products
2. Processed Wheat products
3. Sugary Drinks and Snacks
4. Cow Milk and Cheese
5. Peanut Butter

PREPARE HEALTHFUL MEALS AND DRINKS: While I understand why Mom and Dad want to reach for the wine or dive into the liquor cabinet, alcohol drastically weakens the immune system. If one glass of wine helps you relax O.K, but refrain from binge drinking.

If you have a Juicer, now is a great time to start using it. You can make fresh pressed vegetable juice to enjoy now or freeze later. It’s rich in chlorophyll, which acts as a blood builder, detoxifier, and fortifies us with 1000x more vitamins and minerals than any supplement. While drinking green juice may sound repulsive, by including plenty of apples, it will make it delicious. I load my daughter’s veggie juice with apples, thus sneaking in tons of live vitamins and enzymes, and she’s none-the wiser. I know photos of empty shelves on social media are scary, but stores are constantly restocking shelves. Almost any vegetable can work for juicing.

For recipes check out Eating Works. You can also create delicious soups/stews to freeze. Frittatas are also easy to make. I make mini ones using a muffin tin for kid-friendly freezable portions.

SLEEP WELL: Not getting between 7-9 hours of sleep per night will make you and your offspring more likely to get sick. Use the extra time on your hands while social distancing to sleep in. During sleep our bodies go into self-dialysis, which is when our kidneys cleanse the blood. Our bodies also maximize healing since the energy isn’t needed for movement and digestion. The immune system releases cytokines, which help fight infection and inflammation. Don’t feel like that afternoon nap is an indulgence. It’s a necessity!