Video: Important nutrition and wellness tips for quarantine
Pendulum Dietitian Kristin Neusel answers your questions.Pendulum Dietitian Kristin Neusel shared her best tips for staying healthy and active during quarantine, especially for people with type 2 diabetes, in a recent Facebook live session.
Here are a few takeaways and tips from the video:
- Meal planning: It's very important to plan out your meals for the upcoming week or days to maintain your weight and blood sugar levels during this time. Check the internet for healthy meal recipes and double up your portions, keeping in mind options may be limited in the grocery stores! Meal planning helps make cooking seem less of a hassle and ensures meals on time.
- Grocery shopping: Make sure to have enough food stocked at home to avoid making multiple trips to the grocery store. Be on the lookout for high-fiber foods, which are key for feeding healthy bacteria to promote immunity, helping you feel full longer, and helping manage blood glucose levels.
1. Fiber - get enough through foods like fruit, vegetables, and lentils. Also, look for “whole grain” bread. Another source of whole grains is plain popcorn, a great snack!
2. Freezer cooking - Frozen foods can last a long time and save you trips to the grocery store. Crockpot meals are a super-easy way to cook high fiber meals and store in the freezer until needed. The best way to do this is using a Ziploc bag, with the recipe name and ingredients written on the bag for easy identification. When it's time to make your next meal, combine the already-prepped dry ingredients in the Ziploc bag with any remaining wet ingredients, and pop it in the crockpot!
3. Fresh fruit and veggies - these are likely still stocked in grocery stores, but definitely get them while they last. Canned and frozen fruits and veggies are also great options. Just remember to check those labels for any unhealthy ingredients such as additional sodium, or syrup. The nutritional value of canned and frozen food can actually last up to a year!
- Staying active at home: If you were going to a gym that is now closed, be sure to reach out to them for any free fitness support they might offer such as online classes and videos to workout at home. Be sure to also look out for free virtual resources from fitness companies like Peloton and Nike. Getting in 150 minutes of moderate exercise a week is recommended, broken down into 30 minutes a day for 5 days/week. Keeping up physical activity can help manage blood sugar so muscles can absorb glucose from foods that you are eating. Taking a walk around the neighborhood or a park is also a great way to stay active and get some fresh air.
To get more information, be sure to watch Kristin’s full video above.