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Self Care Resources During Coronavirus Crisis

We’ve put together these resources to help you get through these difficult times of social distancing, quarantine, shelter in place or whatever comes next during the COVID-19 coronavirus crisis. Click on the links below, or simply scroll down for tips and resources. We update this reference daily!

While we are apart, we are all in this together. Stay well.

Quarantine Routine

Food & Shopping

Shopping during the COVID-19 pandemic has become an entirely new experience: less people, empty shelves, limits on toilet paper and no eggs in sight! Are you stressed out about which food items to stock at home? Check out these tips and ideas below to maximize your grocery store runs.

Tip #1: Don’t panic.

That’s right! If you find yourself grabbing 3 boxes of cereal that you haven’t eaten in years just because you *might* want to eat it during quarantine, stop! Buy only what you need, and do not stockpile. Stockpiling takes resources away from those who might need it. If going to your local store is too anxiety provoking, see if they participate in grocery delivery services such as Instacart.

Tip #2: Stock your pantry.

Canned fruit and vegetables are perfect ways to ensure you have shelf-stable, nutritious options. Look for canned fruit in water and vegetables packed in low-sodium liquid (look for a low-sodium label on the can!). 

Grab a can or two of black beans, chickpeas, and any other bean variety that you enjoy. Beans are a powerhouse of fiber and protein!

Buy a few other staples like whole wheat pasta, tomato sauce, applesauce, brown rice, canned tuna, canned soup and chili to round out your pantry. 

Here is a great article with tips on what you need during this crisis:https://www.today.com/food/coronavirus-grocery-list-what-you-need-survive-virus-t175051

Tip #3: Don’t forget fresh.

The key to grocery shopping during these strange times is to preserve your usual routine. Do you normally have fresh broccoli with dinner? Great, continue to do so! Just because we are in a pandemic does not mean that your eating habits have to change. Grocery stores are working around the clock to maintain shelf stock, so continue to buy fresh produce as you normally would. Most fresh produce can last 3-5 days in your refrigerator, and can even be prepared and frozen for use later!

Links & Resources

Exercise

As we enter another week of social distancing due to COVID-19, continuing a regular exercise routine is becoming more and more difficult. Daily routines are changing, gyms are shut down and the couch seems to have more appeal as the day goes on!

Did you know that exercising–especially with resistance or weight training–can maintain a healthy metabolism, boost energy levels, aid in weight loss, maintain strong bones, and even reduce stress and anxiety? 

So how can you reap these benefits while social distancing? Check out these tips and links below to remain active during quarantine!

Tip #1: Get outside

Weather and safety permitting, get outside as often as you can! Take a 15-30 minute walk in between virtual meetings, or explore a new park. Remember to keep 6 feet between you and other nature-lovers to prevent the spread of COVID-19.

Tip #2: Set up your own space

Create a dedicated workout space, whether that’s in your living room, outside, or in your home office! Creating a dedicated space to work out allows you to “check in” to a workout zone and separate this area from the rest of your home. If you have workout equipment, like a yoga mat, dumbbells, resistance bands, move them all to this space.

Tip #3: Do what you enjoy

Hate running? Swap it out with HIIT workouts (high intensity interval training) like kickboxing, or tone and burn with a barre workout. This is a great time to try new workouts and find what feels good! If you enjoy it, you will stick with it! 

Check out the links below to great apps and websites offering FREE at-home workouts!

Tone It Up www.toneitup.com. Also on App store 1 month free HIIT, Barre, Yoga, Bodyweight, Kickboxing, stretching, cardio, weights. Beginner to advanced
Down Dog www.downdogapp.com Free until April 1, free for Healthcare workers until July 1 Yoga, HIIT, Barre, 7 minute workouts. Beginner to advanced
Planet Fitness https://www.youtube.com/channel/UCZ0PnRz4jxOLZZ9XvGCiqfA Free daily workouts at 7pm on Planet Fitness’ Facebook page. Workouts posted also on Youtube channel Varies daily. Beginner to advanced
Fitnessblender www.fitnessblender.com Free Wide variety of workouts: HIIT, weights, low impact, yoga, toning, no equipment. Beginner to advanced.
Peloton  www.onepeloton.com Free for 90 days Spin classes, bootcamp, guided running, 
Walk at Home  https://www.youtube.com/channel/UCVl6ZdslZz2Zj-34bMJFPbg Free Walking at home

Stress and Mental Health

Maintaining good health is so much more than exercise and diet. Stress and anxiety can wreak havoc on our sleep, digestion, immunity and can even stall weight loss. With the outbreak of COVID-19, stress levels are at an all time high. Take a look at some tips below to help tame COVID-19 anxiety:

Tip #1: Check your scrolling habit

Try to limit social media exposure to once or twice a day. Why? Constant updates about the virus can cause more anxiety, and not all information on your Instagram or Facebook feed is real (hey, fake news)! 

Tip #2: Maintain a routine

Feeling out of control is a major source of anxiety. Regain some control in your day-to-day by sticking to a routine. Do you normally go get coffee at 8am? Make it a habit to brew yourself a hot ‘cuppa at home. Do you usually go to the gym at 5pm? Try a home workout (see these apps for free workouts, can link other post/table here) at the same time. Schedule your meals to reflect a normal work day–and hey, if you don’t normally eat 3 meals a day, now’s the time to start!

Tip #3: Breathe

This tip may seem simple, but practicing deep breathing a few times a day can actually stop negative, anxious thoughts and promote focus and overall calmness. Try setting a timer for 3 to 5 minutes, and during this time take deeeeep breaths, 5 counts in, 5 counts out. 

Looking for more support in managing stress? Try these great apps!

  • Calm app: guided meditations, sleep stories, sleep music, breathing exercises
  • Brit.co: website with creative classes to learn to draw, paint, etc (use code SELFCARE for free classes through the end of the month)
  • Drivethu app: guided journaling with meditation and reflection
  • Headspace app: guided meditation and mindfulness

 

Supporting Your Immune System Video

We’ve put together this video on what works – and what doesn’t – to support your immune function. 

Virtual Appointment

Nourish dietitians and psychotherapists are here for you during these difficult times. We offer nutrition counseling and therapy virtually via telehealth and health insurance pays for the visits just like an office appointment. 

Schedule here:

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