Self Quarantine Nutrition Tips with Ella Davar, RD,CDN - #FoxieFeature ✨

As a way to spread some support and positivity in these unsettling times, we are starting a new series called #FoxieFeatures! We’ve reached out to some inspiring women to gather tips and tricks for getting through self isolation, both physically and mentally. We hope we can offer any kind of relief and come together as a community, we are all in this together! ❤️

Maintaining a healthy diet during a time like this is definitely a struggle and can be hard to navigate. We reached out to our friend Ella, a registered dietitian and nutritionist to share some of her tips in staying healthy while self quarantining. Take it away, Ella!

What are some strategies when it comes to buying and using ingredients during this limiting time?

I like to stock up on non-perishable foods such as canned beets, beans, peas, corn, nut butters and frozen foods such as berries, mangoes, broccoli, spinach and fish (salmon, cod). As for the fresh produce I stocked up on colorful vegetables and fruits and use the First In First Out rule, that is where I am being mindful not to let my salad greens get wilted and try to use them first. 

✨TIP:  Root vegetables (carrots, beets, sweet potatoes) last the longest so you do not have to rush to use them! 

The main idea during these days (and always to be frank!) is to include colorful veggies at every meal as well as some protein (eggs, yogurt, fish or meat) and some starch (rice, whole wheat pasta, oats)

What's your favorite easy to cook recipe these days?

I love cooking but I don’t like spending too much time in the kitchen. I often cook 2-3 meals a day, so I don’t like to feel like a prisoner of my kitchen. All of my recipes are quick and easy! (And most importantly healthy).

Easy side dish recipe:

 

1. Sauté your greens (broccoli, spinach, leeks, Brussel sprouts, zucchini or bok choy) in a large pan with water (!) under the cover for 5 min. 

 

This creates a steaming effect, which softens the veggies without frying and drying!

 

2. Open the lid  (after all the water has evaporated) and add a 1/2 Tablespoon of ghee or olive oil and continue to cook for 5 more minutes. 

 

3. Sprinkle some salt and Voila! The healthiest side dish you can possibly think of. 

I like to have it for breakfast with eggs, as a salad topping for lunch, and as a side dish for dinner. My other favorite is a pan seared salmon with lemon and olive oil.

Any valuable information about nutrition to help keep the immune system strong?

Definitely, after all, we are what we eat! The food that we eat is broken down in our digestive tract and nourishes our cells. Our health and immunity depends on the quality of the food we consume every day. Nature created so many wonderful plants for us to thrive on. 

My number one recommendation is: Eat your veggies! Eat a rainbow of colors. Prioritize healthy eating by focusing on a “plant-centered” diet, every meal should include some kind of vegetable. So many major vitamins and nutrients are found in vegetables and fruits, including fiber and antioxidants. 

Second recommendation is to include ginger, garlic, onions, and turmeric into your diet for its anti-inflammatory protective properties. 

Third recommendation is to live a healthy lifestyle (longevity studies indicate that an overall Quality of life is just as important for our lifespan as the food we eat).

✨"Stay hydrated, find a way to enjoy daily exercise (dance, walk, just do it!), get outside for some fresh air, get some deep sleep, laugh, love and Wash Your Hands!"

 Thanks for your awesome tips, Ella!

You can keep up with Ella on her instagram (@Nutristionistella) or visit her website (Nutritionistella.com)


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