Health

Healthy Mummy Nutritionist Cheree shares her top tips for staying healthy in Home Isolation

As ‘Home Isolation’ continues and we adjust to this new way of life in the coronavirus pandemic, it’s more important than ever to stay healthy both physically and mentally. Whilst a lot happening in the world feels out of our control right now, how we live and what we eat is the very thing we can control.

Our Healthy Mummy nutritionist Cheree Sheldon has a wealth of experience optimizing health through nutrition. She shares her top tips on how to stay on top of things.

1. Meal plan

Sascha meal prep motivation budget meal plan

Meal Planning will help you stay on track with your goals, and your budget! Once a week, do a quick inventory of what you have in your pantry, freezer and fridge and base your meals around what you have before you go shopping.

2. Avoid Sugar

Before going places where you maybe need a super strong immune system, limit the amount of sugar you consume. Sugar slows down immune functions immediately after we eat it and keeps it low for a few hours. Focus on nutrient dense whole foods instead.

3. Include Fermented Foods

Fermented foods like kombucha, kefir, kim chi and sauerkraut will improve your gut microbiome biodiversity. Immune function is strongly impacted by our gut health, so including a little bit each day will support our health in a positive way.

4. Stay on your journey

Revisit your end goal if you find yourself binge or comfort eating to help you focus on your plan. Imagine yourself where you want to be, and let yourself FEEL how amazing it is that you have achieved your goal. Then lay out some simple steps that you can do this week to keep on the journey to get there.

5. Shop in Season

vegetables

Take this opportunity to try new ingredients that are in season and more affordable. You can often pick up fresh produce cheaper when it is at the height of its growing season. Learn how to utilize it when you can get it at a sweet deal to make pickles, ferments, and bulk meals.

6. Involve the kids

While we are in isolation as a family, it’s a great chance to improve the kids eating as well as yours! Look at each day as a new food adventure that you can take together. Get the kids involved in planning, preparation and cooking. This will make them more invested in the meals and you will have better success at introducing new meals to them this way.

7.Give your foods a super boost!

Pump up the power of your foods by using superfood boosters in your smoothies or snacks to make them really nutrient-dense. Making sure you are meeting your nutritional needs like this will support your mental health, metabolism and immune functions.

8. Healthy Swaps

14 easy ingredient swaps that show how recipes can be easily adapted

Adjust your ingredients so you can still eat treats in a healthy way. Swapping out white sugar for coconut sugar, or white flour for quinoa flour can help you tweak recipes so they are not so processed. Eating highly processed foods has been shown to increase risk factors for obesity, heart disease and diabetes, so skip them and make from wholefood ingredients instead.

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cheree-sheldon
written by:

Cheree Sheldon

Cheree is an experienced naturopath who specialises in nutritional medicine; focusing on pregnancy support, babies and children. She is a published recipe developer whose background as a chef allows her to develop healthy, nutritionally balanced meals. Being a mum herself, she loves recipes that are easy to make and appeal to the whole family. Cheree has worked for the Healthy Mummy since early 2015 developing Healthy Mummy specific recipes and preparing the challenge meals for our monthly 28 Day Weight Loss Challenges. She calculates all the nutritional information for the recipes and provides our team with expert advice and information on current nutritional issues.Cheree loves working for the The Healthy Mummy because "I have the chance to share my love of delicious, nutritious food with other mums”.