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Healthy Eating
During COVID-19
Self-Isolation
Lynda Soberanes, MSc, RD
Dietitian, InspireHealth
AGENDA
• Overview of InspireHealth Services
• Nutrition and COVID-19 Self-Isolation
– How is Nutrition affected? What can we do?
• Changes affecting our food and nutrition
• Immune Health
• Mental Wellbeing
InspireHealth
• Not-for-profit charity
• Partially funded by BC Ministry of Health, rely
on donations from community
• No patient fees
We support people with cancer and
their families to play an active role in
their own care.
All programs and services emphasize
evidence-based lifestyle approaches
that support health & well-being.
Vancouver
Virtual
Centre
KelownaVictoria
The Importance of Stress Reduction
• Stress reduction has a profound
impact on health.
• Chronic stress suppresses
immune function.
• All of our programs and
services support stress
reduction.
• Relaxation and stress
reduction takes practice.
Who is Eligible?
• A current or past cancer diagnosis
• A personal health number (PHN)
• Age 16 and over
• Family and supports are encouraged to participate
• Patients can attend before, during and after their cancer treatments
• Patients can attend if they have not been offered or have chosen not
to pursue cancer treatments
• No referral necessary
COVID-19 Self-Isolation: A Time with
Challenges to our Food, Eating Habits
and Nutrition
• Changes affecting our nutrition: Accessibility, Time
& Household Changes
• Immune Health
• Mental Wellbeing: Stress, Comfort and other
Nourishing Practices
What can we do?
Access to Food May be Different
• May not have access to usual foods
• Shopping more infrequently
• Availability of ordering options
• Not the same budget for food
Access to Food- What to do?
• Menu Planning & Shopping on a Budget (IH upcoming
workshop)
• Ask for help, if needed
• Simple recipes
• Allow flexibility if you don’t find one ingredient
(substitutions!)
• No need to buy too much, be prepared for 2 weeks
– Dried foods
– Canned foods
– Frozen foods- fruits and vegetables
Access to Food- What to do?
• Delivery options in your area for those in treatment
• Support local
• Grow/Make your own food
Some ideas if your space is limited:
–Grow herbs
–Seed sprouting
–Prepare your own kombucha, kefir, yogurt
Changes to Routine
• Create a different routine
that works for this moment
• Dynamics may be different-
who does what at home
‒ Be flexible, taking
turns
‒ Getting kids involved
Changes to Routine- What to do?
• Re-purpose foods
• Use your freezer!
• Batch cook on days you have time
Some ideas:
-Smoothies, apple sauce- freeze in muffin tins
-Chili , soups
-Cook grains (rice, quinoa…) and freeze
-Cut up veg in fridge for easy snacking
Food safety principles
Variety of foods can provide you with nutrients known to play a
role in immunity
Carbohydrates: Whole grains role as prebiotic- supporting
probiotic balance and its relation to inflammation
Probiotic foods: yogurt, kefir, kombucha, miso
Protein: needed for immune cell creation
Fats: fatty acids play a role in inflammation, hormone
production, cell membranes
Omega 3: salmon, flax seeds, walnuts, hemp seeds
Immune Health
Immune Health
Meal Consistency and Composition:
Blood Sugar Balance
carbs
Immune Health…
• Sleep
• Hydration
• Exercise
…and Mental Wellbeing
Mental Wellbeing
What people express:
• Uncertainty
• Fear, sadness
• Stress about food, body,
nutrition, money…and more
While certain stress level/types can be normal or motivating …
…chronic stress can contribute to health issues.
Stress: Autonomic Nervous System
• Rest, digest,
repair
• Optimal
immune
function
• Fight, flight,
freeze
• Impaired
digestion,
immune
function
Supporting Your Mental Wellbeing
with Whole Foods
Higher need for energy and nutrients from
whole foods may happen during stress.
Carbohydrates Protein Fats
Nutrients for Mental Wellbeing
• Vitamin B6 : Salmon, leafy greens, chicken/turkey, avocado, hazelnuts
• Vitamin B12: Fish, beef, milk, eggs, chicken. Fortified nutritional yeast
• Magnesium: Cashews, pumpkin seeds, buckwheat, cacao, beans, leafy greens
• Antioxidants: Beans, soy, fruits, nuts, veggies, spices (turmeric, ginger…)
• Essential fatty acids: salmon, nuts, seeds
• Probiotics: kefir, yogurt, kambucha, pickled vegetables
Hydration
• Crucial for the functions of the human
body: removal of waste, circulation, etc.
• Dehydration may be linked with
increased cortisol levels.
• Adequate fluids: non-caffeinated
beverages (water, herbal teas…)
• Urine colour
Managing Stressors
•Decrease stressors that are within your ability
•Increase healthy stress relievers.
•Identifying stressors and what you can do to
reframe/decrease/process them.
Breathe
Nutrition Considerations
Some things to keep in mind:
⁻Healthy food does not have to be
fancy or expensive
⁻A healthy diet vs. perfect diet (80-20
balance)
⁻Think about the diet as a whole vs
individual foods
⁻Choose the best of your choices
Comfort Foods
• Normal to seek comfort in difficult
situations …it may mean eating
• Make a list of other activities that are
nourishing for you: reading, music….
• If eating in excess; breathe, be kind,
stay away from guilt and shame
• Restricting may not be the key
• Also have the potential to be nourishing
• Want to try something new? Options to add to your comfort
foods:
⁻ Add broccoli pieces to your mac and cheese
⁻ Incorporate chopped vegetables to your hamburger patty
⁻ Have your pancakes with berries and plain yogurt
⁻ Love chocolate? What about strawberries drizzled with
chocolate, chocolate covered almonds, chocolate
hummus…
Comfort Foods
Nourishing Practices During Covid-19
Incorporate whole foods as much as possible
Balance blood sugar (protein + fat + carbs)
Be mindful of stimulants / depressants
Routine (sleep, wake, eat)
Hydrate
Fibre and gut flora
Rest
Enjoy your meals
• Speaking of comfort foods… We are here to if you would like
to discuss your coping mechanisms.
• Finding substitution of foods that are not working for you
• Making sure you are getting enough of your nutrients
• Managing symptoms – digestion, weight loss…
• Finding consistent and credible information
How the Nutrition Team at
InspireHealth Can Support You
Clinical Services
At present, individual consultations can be
over telephone or via zoom
• Registered Dietitians
• Exercise Therapists
• Clinical Counsellors
• Medical Doctors
You choose where to start. No minimum
level of participation.
Go online, call or email us to book an
appointment.
Online programs and resources
Spend some time on our website – www.inspirehealth.ca
You’ll find recipes, blogs, webinar recordings, research updates, newsletter
and online meditation sign up
Thank you! InspireHealth
www.inspirehealth.ca
info@inspirehealth.ca
604 734 7125
Canadian Cancer Survivor Network
Contact Info
1750 Courtwood Crescent, Suite 210
Ottawa, ON K2C 2B5
Telephone / Téléphone : 613-898-1871
E-mail: jmanthorne@survivornet.ca or info@survivornet.ca
Website: www.survivornet.ca
Twitter: @survivornetca
Facebook: www.facebook.com/CanadianSurvivorNet
Instagram: @survivornet_ca
Pinterest: http://pinterest.com/survivornetwork/

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Healthy Eating During COVID-19 Self-Isolation

  • 1. Healthy Eating During COVID-19 Self-Isolation Lynda Soberanes, MSc, RD Dietitian, InspireHealth
  • 2. AGENDA • Overview of InspireHealth Services • Nutrition and COVID-19 Self-Isolation – How is Nutrition affected? What can we do? • Changes affecting our food and nutrition • Immune Health • Mental Wellbeing
  • 3. InspireHealth • Not-for-profit charity • Partially funded by BC Ministry of Health, rely on donations from community • No patient fees We support people with cancer and their families to play an active role in their own care. All programs and services emphasize evidence-based lifestyle approaches that support health & well-being. Vancouver Virtual Centre KelownaVictoria
  • 4. The Importance of Stress Reduction • Stress reduction has a profound impact on health. • Chronic stress suppresses immune function. • All of our programs and services support stress reduction. • Relaxation and stress reduction takes practice.
  • 5. Who is Eligible? • A current or past cancer diagnosis • A personal health number (PHN) • Age 16 and over • Family and supports are encouraged to participate • Patients can attend before, during and after their cancer treatments • Patients can attend if they have not been offered or have chosen not to pursue cancer treatments • No referral necessary
  • 6. COVID-19 Self-Isolation: A Time with Challenges to our Food, Eating Habits and Nutrition • Changes affecting our nutrition: Accessibility, Time & Household Changes • Immune Health • Mental Wellbeing: Stress, Comfort and other Nourishing Practices What can we do?
  • 7. Access to Food May be Different • May not have access to usual foods • Shopping more infrequently • Availability of ordering options • Not the same budget for food
  • 8. Access to Food- What to do? • Menu Planning & Shopping on a Budget (IH upcoming workshop) • Ask for help, if needed • Simple recipes • Allow flexibility if you don’t find one ingredient (substitutions!) • No need to buy too much, be prepared for 2 weeks – Dried foods – Canned foods – Frozen foods- fruits and vegetables
  • 9. Access to Food- What to do? • Delivery options in your area for those in treatment • Support local • Grow/Make your own food Some ideas if your space is limited: –Grow herbs –Seed sprouting –Prepare your own kombucha, kefir, yogurt
  • 10. Changes to Routine • Create a different routine that works for this moment • Dynamics may be different- who does what at home ‒ Be flexible, taking turns ‒ Getting kids involved
  • 11. Changes to Routine- What to do? • Re-purpose foods • Use your freezer! • Batch cook on days you have time Some ideas: -Smoothies, apple sauce- freeze in muffin tins -Chili , soups -Cook grains (rice, quinoa…) and freeze -Cut up veg in fridge for easy snacking
  • 12. Food safety principles Variety of foods can provide you with nutrients known to play a role in immunity Carbohydrates: Whole grains role as prebiotic- supporting probiotic balance and its relation to inflammation Probiotic foods: yogurt, kefir, kombucha, miso Protein: needed for immune cell creation Fats: fatty acids play a role in inflammation, hormone production, cell membranes Omega 3: salmon, flax seeds, walnuts, hemp seeds Immune Health
  • 14. Meal Consistency and Composition: Blood Sugar Balance carbs
  • 15. Immune Health… • Sleep • Hydration • Exercise …and Mental Wellbeing
  • 16. Mental Wellbeing What people express: • Uncertainty • Fear, sadness • Stress about food, body, nutrition, money…and more While certain stress level/types can be normal or motivating … …chronic stress can contribute to health issues.
  • 17. Stress: Autonomic Nervous System • Rest, digest, repair • Optimal immune function • Fight, flight, freeze • Impaired digestion, immune function
  • 18. Supporting Your Mental Wellbeing with Whole Foods Higher need for energy and nutrients from whole foods may happen during stress. Carbohydrates Protein Fats
  • 19. Nutrients for Mental Wellbeing • Vitamin B6 : Salmon, leafy greens, chicken/turkey, avocado, hazelnuts • Vitamin B12: Fish, beef, milk, eggs, chicken. Fortified nutritional yeast • Magnesium: Cashews, pumpkin seeds, buckwheat, cacao, beans, leafy greens • Antioxidants: Beans, soy, fruits, nuts, veggies, spices (turmeric, ginger…) • Essential fatty acids: salmon, nuts, seeds • Probiotics: kefir, yogurt, kambucha, pickled vegetables
  • 20. Hydration • Crucial for the functions of the human body: removal of waste, circulation, etc. • Dehydration may be linked with increased cortisol levels. • Adequate fluids: non-caffeinated beverages (water, herbal teas…) • Urine colour
  • 21. Managing Stressors •Decrease stressors that are within your ability •Increase healthy stress relievers. •Identifying stressors and what you can do to reframe/decrease/process them.
  • 23. Nutrition Considerations Some things to keep in mind: ⁻Healthy food does not have to be fancy or expensive ⁻A healthy diet vs. perfect diet (80-20 balance) ⁻Think about the diet as a whole vs individual foods ⁻Choose the best of your choices
  • 24. Comfort Foods • Normal to seek comfort in difficult situations …it may mean eating • Make a list of other activities that are nourishing for you: reading, music…. • If eating in excess; breathe, be kind, stay away from guilt and shame • Restricting may not be the key
  • 25. • Also have the potential to be nourishing • Want to try something new? Options to add to your comfort foods: ⁻ Add broccoli pieces to your mac and cheese ⁻ Incorporate chopped vegetables to your hamburger patty ⁻ Have your pancakes with berries and plain yogurt ⁻ Love chocolate? What about strawberries drizzled with chocolate, chocolate covered almonds, chocolate hummus… Comfort Foods
  • 26. Nourishing Practices During Covid-19 Incorporate whole foods as much as possible Balance blood sugar (protein + fat + carbs) Be mindful of stimulants / depressants Routine (sleep, wake, eat) Hydrate Fibre and gut flora Rest Enjoy your meals
  • 27. • Speaking of comfort foods… We are here to if you would like to discuss your coping mechanisms. • Finding substitution of foods that are not working for you • Making sure you are getting enough of your nutrients • Managing symptoms – digestion, weight loss… • Finding consistent and credible information How the Nutrition Team at InspireHealth Can Support You
  • 28. Clinical Services At present, individual consultations can be over telephone or via zoom • Registered Dietitians • Exercise Therapists • Clinical Counsellors • Medical Doctors You choose where to start. No minimum level of participation. Go online, call or email us to book an appointment.
  • 29. Online programs and resources Spend some time on our website – www.inspirehealth.ca You’ll find recipes, blogs, webinar recordings, research updates, newsletter and online meditation sign up
  • 30.
  • 32. Canadian Cancer Survivor Network Contact Info 1750 Courtwood Crescent, Suite 210 Ottawa, ON K2C 2B5 Telephone / Téléphone : 613-898-1871 E-mail: jmanthorne@survivornet.ca or info@survivornet.ca Website: www.survivornet.ca Twitter: @survivornetca Facebook: www.facebook.com/CanadianSurvivorNet Instagram: @survivornet_ca Pinterest: http://pinterest.com/survivornetwork/