COVID 19: Nutrition’s Role in Immunity and How to Stock Your Kitchen

 By Emilee Wise, Holistic Nutritionist www.emileewise.com

There is a lot of information out about COVID 19, how it’s transmitted, the early detection signs and the devastating risks of how this virus can harm us or our loved ones.  It is a time of high concern and a time we really need to reevaluate our self-care practices and how we think and care for others.  My intention is to help you understand how we can use this time to our advantage to implement some improved nutrition habits that can carry over to when we return to our busy lives out of the home. 

For some of you, it’s a blessing to be working from home, taking a break from commuting, flying and spending nights in hotels.  For others, being home and having kids’ home is extremely stressful and makes it difficult to get our needed work done.  Regardless of our situations, it’s important we exhale and come to a place of acceptance. Stress lowers our immune system and is not our friend at this time.  We need to accept this is a moment in time that we will look back upon, the question is, what do we want to see when we look back? How can we use this time to our advantage?  What do we want to accomplish during this time? I encourage you to write it out, set realistic expectations and write from a level of acceptance, not fear, frustration or stress. 

This past week, I have watched the grocery aisles go bare, online grocery delivery services be completed sold out. I understand, I ordered a few things myself since I can’t currently get to the store.  The idea to have food on hand while hunkering down is reassuring, comforting and when things feel out of control, buying things gives us a false sense of control.  The problem isn’t buying food, it’s buying processed foods… one of my friends sent me a picture of her back seat full of groceries. It included waffles, Lunchables, Cup of Noodles, Cheez-its, and Lucky Charms!!  She is a pretty savvy consumer and I know, likely represents what a lot of others are doing out there.  My concern, as a nutritionist and wellness advisor, is the increase in processed foods people may be bringing into their homes because those are the foods that can be stockpiled.  Those are the foods that seem “comforting” in a time of stress.  This is a time that nourishing our bodies and boosting our immune system is absolutely vital. To do that, we need less processed foods. While you may be thinking that’s impossible right now, please hear me out!

Our gut is home to an extremely large number of microbes that are collectively known as our gut microbiota or gut flora. The gut microbiota influences many of our body systems from regulating metabolism and the cardiovascular system to the nervous system and our focus today, the immune system.  70-80% of the body's immune cells are found in the gut. These immune cells protect us by responding to any foreign substances that the body perceives as a threat. The cells have co-evolved with the gut microbes to create defenses against pathogens and tolerances for beneficial bacteria and microbes.  The gut and immune system have developed a synergistic relationship to keep us well.  Before getting too scientific and complicated, please just understand that the health of our gut and the strength of the immune system are directly related.  At a time like this, we want to provide our body with foods and nutrients that ensure our immune system is as strong and healthy as it can be, and therefore, our gut health is as well.   

Processed foods are natural foods have been mechanically and/or chemically altered in order to change it or preserve it.  They typically come in a box or bag and have a list of ingredients. They are often advertised as being healthy in hopes you will latch on and develop an addiction to their products.  Eating a diet that includes processed foods that are high in sugar, damaged/processed fats, lots of chemicals and added preservatives are damaging to the gut and thus the immune system.  When you reach for junk food you are inhibiting your ability to fight off bacteria, viruses and parasites. 

Eating a well-rounded diet full of vegetables, fruits, high quality meats and fish, soaked beans, rice, lentils and legumes as well as nuts and seeds, can provide your body with the vitamins and nutrients needed to keep the gut healthy, immune system strong and fight off unwanted viruses.  

If you want to stay away from grocery stores, I know our local farmers markets are still open, and outdoors, as well as our farm delivery services for delivering fresh fruits and vegetables weekly to your home. You can also order meats and fish from places like Vital Choice, Butcher Box, Thrive Market and Nose to Tail. Blue Apron, Good Eggs, Thistle and many more companies deliver meals and meal kits to ensure fresh, healthy food can be consumed.  Of course, these delivery services may be affected as the environment is changing by the minute, but they are available as I write this.  

One of the most common complaints I hear from working adults is that they do not have time to cook at home. Most adults I know are currently working from home and their children are home doing online classes.  Now, more than ever, is a wonderful time to involve your kids with health eating food prep.  Teaching them early that nourishing foods is comforting instead of this old idea/thinking that “junk” food is comforting.  Setting an eating schedule similar to what you have at work or kids have at school is a good idea in order to ward off “the munchies” of being home near your kitchen 24x7!

Keep food simple, clean, and organic. Do not overthink it.  See below for a list of suggestions if you are going to stock up on food.  With these ingredients you can make lots of meals pretty simply and quickly. 

Buy food that: 

·       Has 5 ingredients or less. You should know what the ingredients are that are listed. 

·       Has little (less than 10 g per serving) to no added sugar.  

·       Does not have processed oils (Palm oil, corn oil, vegetable oil, soybean oil, canola oils or anything hydrogenated) 

·       Is nutrient dense, meaning you are receiving needed vitamins, minerals, fats, proteins, and complex carbohydrates when you consume them.  Empty calories, foods that do not offer any nutrient value are things like refined carbohydrates, chips, cookies, cupcakes, most snack foods)

·       Include fresh fruits and vegetables for as long as we can, buy frozen ones for the times we can’t

Suggested goals over the next few weeks at home:

·       Eat as much fresh fruits and vegetables for the time being. Washing them thoroughly if getting from a store. My suggestion would be to utilise outdoor farmers markets and farm delivery services if available.  Use the vegetables for soups, stews, roasting and steaming to help kill any bacteria that may have transferred to the food. 

·       Learn to cook 5 meals that are easy, nutrient dense and you can rotate on a regular basis to keep things simple

·       Involve your kids in meal prep and cooking responsibilities

·       Limit consumption of dairy, sugar, alcohol and smoking 

·       Have fruit, nuts, seeds, whole grain crackers, hummus, healthy meal bars, and smoothie ingredients on hand for snacks

·       Drinks lots of fluids including warm herbal teas, broths and filtered water

Staples there are nutrient dense:

Proteins: organic pasture raised poultry, sustainable fish, grass fed beef, lamb, pork. I would stay clear of commercial meats (I do always, but especially now).  Collagen powders (great for the gut), organic, non-GMO brown rice, pea and whey protein powders for smoothies. Wild Planet canned salmon, sardines and chicken if you can’t get fresh.

Fats: oils (coconut oil, olive oil, avocado oil), nut butters, nuts and seeds (pumpkin seeds have Zinc for immunity), avocado (you can freeze them as well!) Coconut butter, coconut flakes, olives, coconut milk, ghee

Liquids: herbal teas, bone broth (Kettle and Fire, bonafide, Bel Campo for locals), coconut water, sparkling water, unsweetened nut milks, hemp milk, organic whole milk (if tolerated), vegetable broth for soups, aloe vera juice

Vegetables: If you are unable to get fresh fruits and vegetables, stock up on frozen organic vegetables such as kale, chard, spinach greens, peas, Brussel sprouts, stir fry veggies, cauliflower rice etc. 

Fruits: If unable to get fresh fruit or if you want fruit for smoothies stock up on frozen berries, peaches, pineapple, bananas açai. Fresh organic oranges, kiwi, tangerines, apples, pears, peppers.. all high in Vitamin C

Fiber: chia, flax and hemp seeds. Psyllium husk if your are having trouble with constipation. 

Grains:  whole wheat bread, whole wheat pasta, chickpea pasta (has protein), brown rice, quinoa, gluten free breads if needed, steel cut oats, buckwheat cereal, rice noodles, lentils, sweet potatoes, small potatoes

Canned: crushed tomatoes to make sauce or other dishes, coconut milk, a variety of beans, tomato sauce (read the label to ensure no added sugars). Canned or boxed soups that are not full of ingredients you can’t pronounce.

Supplements: (I would take the top 3 and then add the others for added protection if you feel you need it, more is not always better. I suggest you consult a healthcare professional for the safest combination of supplements, especially if you take any medications.)

·       Vitamin D 2000-5000 IUs/day based on health status and weight

·       Probiotics 50-100 billion units of a mixed flora product to ensure a strong gut microbiota 

·       Zinc (25-30 mg. for most, 50 mg for a therapeutic dose if you know you are at risk) 

·       L-glutamine powder, 1 teaspoon per day mixed in water to sip throughout the day if you have a distressed gut

·       Vitamin C with bioflavonoids 500 mg. 3-5x/day 

·       Vitamin A, 10,000 -25,000 IUs/day

·       Quercetin 500-1000 mg/day 

·       I have been using Immunotone Plus by Designs for Health, I encourage it as it is currently back in stock! 

·       All of the above supplements can be purchased on my website https://emileewise.ehealthpro.com

Superfoods: (again, more is not better, I advise you to consult with a health care professional to get advice on what you should be taking and how much)

·       Medicinal mushrooms such as Chaga and Cordycepts Elixirs by Four Sigmatic (can be added to broths and soups for added flavor and increased immunity) 

·       Acerola Cherry powder (rich source of Vitamin C) 

·       Elderberry  and Echinachea syrup (powerful immune fighters) 

·       Astragalus

·       Manuka honey

·       Oregano oil (antimicrobial, broad spectrum immune support)

·       Turmeric lattes (decrease inflammation) 

·       Colloital silver throat spray

Herbal teas:

Gut health:

·       Licorice root

·       Lemon Balm

·       Peppermint

·       Ginger 

·       Marshmallow Root

·       Dandelion

Immunity:

·       Nettle 

·       Rose Hips

·       Hibiscus

·       Ginger

Sending out my love for all of you. Stay safe, be smart. Be kind to yourself, your children and those around you.  Prioritize sleep, wash your hands.  Drink nourishing fluids.  Wash your towels, sheets and clothes often.  And most importantly, EAT WELL!!! 

By Emilee Wise, Holistic Nutritionist www.emileewise.com