Right now we are being asked to work and play at home due to the Corona virus (COVID-19). I realize for many it is less than ideal. I too feel the strangeness in this new norm and how it is impacting my daily routine. However, this dietitian (me) is looking at the upside in this situation and how it can promote personal wellness. In case you don’t know, there is not a science based one size fits all super food way to eat to prevent getting COVID-19. However, there are strategies that may limit your exposure. Here are my top 10 reasons social distancing and not eating out could be good for your immediate health and wellness:
1. Extra time available: We all complain that we don't have time to cook. Now that you don't have that daily drive time home, you have the time to prepare a meal that is what your taste buds have in mind. This could be an amazing use of 30-60 minutes of new found time! Instead of making a meal in a hurry due to the long commute home and your stomach wanting to be fed right away when you hit the door, you can now chop, cook and ENJOY a lovely meal!
2. Practice makes perfect: Not great at cooking meals or following a recipe? With extra time at home, you can practice your culinary skills, try new recipes and take your time to read the recipes correctly. Watch videos online on how to use a cooking technique that may be new to you or has be challenging to execute well. These new skills can be practiced with different recipes over the next 2-3 weeks. Think of how much better your cooking skills will be after practicing daily for a few weeks! You got this!!!
3. Budget saving: Even though it may feel like you are spending more on groceries due to this pandemic, you might come out ahead in your overall budget. The markup for common restaurant food items ranges from 155 percent to a whopping 636 percent over the food cost of the meal. Granted some of that markup covers the cost of someone preparing, serving and cleaning up for you. However, if you can handle the labor of the meal at home this could be a huge savings while social distancing yourself right now. Here is a thought: Maybe you can place the money you save by cooking at home into a fund for a nice trip, a fabulous night on the town or a long desired personal purchase when we are out of the clear from this virus!
4. Quit putting off rotating your food stock and food ingredient inventory: We laugh when someone says to use the FIFO (First in First Out) method for home use of cooking ingredients, but many people forget about items each week that they purchased and move onto the next week of grocery and cooking without going back to see what was not used. A good goal for this time at home could be to clear out your pantry and freezer. Find those items in your refrigerator, freezer or on your pantry shelf that are in need of use. (or pitching because they are way over expiration) Search the internet for a recipe using that item with other ingredients you have on hand AND USE THEM UP! Here are websites that could help you get a start on what to make. In addition they have apps so you could search virtually anywhere! https://www.supercook.com/#/recipes; http://dish.allrecipes.com/mobile-apps/; https://tasty.co/
5. Conversation and Companionship: We continuously share that we don't have time to eat around the kitchen table due to work and evening activities. Now that much has been adapted, cancelled or postponed, it is a great time to start eating together as a family unit. A helpful suggestion is to request the dinner table is a phone or tablet free zone to promote conversation. If you still find yourself struggling with things to talk about with your family, come up with a list of questions that could spark conversation. Or maybe you could pick a topic each day and then each person could ask another person at the table a question related to that topic? These are all simple suggestions until your family finds their way in holding extended dinner conversations together again.
On your own at mealtime? Phone a friend or video chat with them while both of you are having dinner together. Nothing says you can’t do virtual dinners together! 😉
6. Good time to practice healthy eating practices: Are you worried about overeating at home full time? Are unsure if you are hungry and not because you are bored? Then look to practice Intuitive Eating techniques to test your hunger and fullness cues before eating. Use this scale to the right to figure things out. When you learn to listen to your internal clock instead of boredom or the time of day, you will be better off. It is not about willpower, but instead looking internally on if you are truly hungry.
7. Sharing the load: If you have young kids or even your adult college kids returning home due to college campus’ closing around the country, this could be an excellent time to help them learn and practice cooking skills. You could have them cook with you or do steps in the recipe that are safe, if they are younger (mixing, measuring, washing, setting the table). Older kids can learn how to use a knife and practice chopping, dicing, mincing or cooking skills like sautéing, stewing or roasting with you. In the end, working together as a unit will be a fun, family bonding experience and help lighten the load. Oh, and rotating the clean up duties would be included in the “sharing the load” of mealtime too!
8. Sharing the load (Part 2): If your full house has a bunch of budding chefs with great cooking skills already, you could divide up the meal preparation and clean up while everyone is home. (You do Sunday meal prep while child #1 does Monday, Spouse does Tuesday, Child #2 does Wednesday etc)
9. Peace of mind: Cooking at home will place you in the driver’s seat for safety that you won’t have when going to a restaurant. Think of the peace of mind you will have knowing that the person making the meal, serving your meal or the table next to you doesn’t have or doesn't know they have the virus.
10. Healthy Eating: Notice getting to pick out healthy recipes has not hit this list until now! Reason being is because I believe cooking at home could be the simplest way to improve your meal's overall nutritional content. Simply by not eating out, many of us are really going to decrease the consumption of fried or higher sodium content foods and BIG restaurant portion sizes. However, if you want to inject some immune boosting and wellness promoting eating, then look for recipes that include lots of fruits and vegetables, quality protein and use a variety of cooking techniques, grain choices and flavors to keep this all from getting BORING!
Bottom Line:
You Got This!
What a great time to turn something worrisome, potentially scary into a positive, fun family focused thing where we all learn and live together in wellness!
If you find you need some help, reach out to me!
I have a plethora of great recipes to send in a heartbeat to your email inbox!
or message me on Facebook at costeffectiveRD.
*** Peace of mind reflection:
I wanted to add that I understand the impact of not eating out or purchasing from local restaurants. It may place a huge burden on individuals and families who depend on the service industry for their livelihood. My son currently works in a family owned restaurant in East Lansing, MI. I know that many restaurants have adapted their service to remain open by offering delivery or carry-out. If you feel the urge to grab that favorite meal to help you cope with being cooped up indoors, then find a way to purchase a meal and support a local trusted restaurateur and their staff! (GIFT CARD purchases for future meals help too)
written by Alicia Cost, MS, RDN, LDN
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