Fight Disease with Food and Be Prepared

All we are seeing lately is chaos regarding the corona virus and honestly I'm sick of it! This is not another blog on the virus but rather useful information on how you can protect yourself and your family against disease by following a healthy lifestyle eating whole foods.


While the public is stock piling Ramen Noodles and Spaghetti-O's, which have the same nutritional value as eating cardboard and toilet paper, I advise you to shift your focus and make a grocery list that is beneficial. I also recommend taking inventory of what you have in your pantry and freezer and get creative with recipes using the foods you have on hand. Dried beans, whole grain pasta, brown rice, frozen veggies, frozen fruit, canned veggies, oats, nuts, and seeds are all items that you can keep on hand or purchase and use to make delicious recipes.


What Foods Should I Eat to Support my Immune System?


Whole foods!!!! Vegetables, fruits, whole grains, beans and legumes, nuts and seeds, eggs, grass-fed meats, wild game and wild caught seafood. Whole foods are foods that have not been changed from their original form. Some of these items are minimally processed when we purchase them, like oats, brown rice, or other grains. Minimally processed foods are fine as long as nothing good has been taken away from them and no poor quality additives have been added to them.


Eating a diet high in plant foods gives us optimum micronutrients and vitamins, the stuff our cells need to function at their max potential, therefore we are overall our healthiest through the quality of foods we eat.



Freezing Food and Storage


Most foods after they are cooked can be frozen. You can also buy fresh meat and repackage it in freezer bags or freezer safe containers and freeze it before cooking. Simply thaw it out then cook as you normally would. You can also cook your meat then freeze it in portions, thaw when ready to eat.


Fresh/raw veggies and fruits that freeze well:

  • Chopped onions

  • Chopped peppers (bell, sweet, jalapeño, etc)

  • Berries (strawberries, black berries, raspberries, blueberries)

  • Mango

  • Peaches

  • Peeled, ripe bananas

  • Pineapple


Veggies that should be blanched first then frozen (blanching means to cook in boiling water for just a minute or two then put directly into an ice bath to stop the cooking process then package to freeze)

  • Green Beans

  • Zucchini/squash

  • Sweet potatoes

  • Broccoli/cauliflower/carrots

  • Asparagus


Dishes and foods that freeze well after cooked:

  • Spaghetti squash

  • Soups

  • Baked goods like breads or muffins

  • Pasta dishes like lasagna

  • Sauces (If I make a tomato sauce or some kind of sauce for a recipe and have extra, I will freeze what I don't need or you can double batches to have extra to make prep easier the next time you use that sauce)

  • Rice and quinoa dishes

You can honestly freeze any food after it is cooked though the texture may change after you thaw and reheat it, some things get more watery as well. I'm not one who is effected by appearance or texture of food, I just eat it. If you sensitive to texture then you may need to reevaluate what foods you freeze for your own preferences.


What if my only options are already frozen or canned vegetables and fruits?


While eating fresh produce is preferred, sometimes that isn't obtainable. Frozen or canned veggies and fruits are perfectly acceptable as long as you check the ingredients label for added sugars and other items. Try to purchase foods that ingredients are just the food itself and nothing else.


What about meats and other processed foods?


Same answer, read the labels. Frozen meats are fine as long as there aren't a list of additives, but most of these meats are not your highest quality so keep that in mind. If you see "refined," "enriched," "sugar free" or ingredients that are not recognizable foods or words that you can actually pronounce then leave it on the self. I recommend limiting processed meats and deli items as they are overly processed and typically contain many additives. If deli meats are your best option then go for the higher quality brands and read labels. Cheaper usually means lower quality and I don't know about you, but I would rather spend money on high quality food now then on poor health in the future.


In closing, our bodies respond to what we feed them. Feed them crap, we perform and feel like crap, and fight disease poorly. Eat high quality foods, fight disease, maintain a healthy immune system, and perform at your best potential. #nutrition #fightdiseasewithfood #healthybodystrongmindllc


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