BOOST YOUR IMMUNITY AGAINST COVID-19
We are all waking up to rising numbers of coronavirus affected cases in the country and with no antidote or vaccine; panic is seen to be mounting. Is there anything we all can do to keep ourselves away from this lethal disease?
We at Core, have put together some do-able nutritional strategies keeping in mind your diet and reduced physical activity. There is so much information about immunity boosting foods available but we have gone a little further and only looked at foods that are already sitting in your kitchen shelf or are easily available at any local vendor. Additionally, we have also devised ways in which you can include them in your meals and best time of consumption.
So without further ado, let’s get started.
Rise and Shine!
On waking up, you can take in a half a glass of Amla shot or a concoction of lukewarm water with grated ginger, fresh/powdered turmeric, black pepper powder and a few drops of lemon juice. These fluids are loaded with antioxidant properties which pump the immune system and they are a great way to kick-start your metabolism for the rest of the day.
Fuelling before workout!
Whether you are indulging in your home work out in the mornings or evenings, a fruit like orange, kiwi, apple, grapes, a bowl of papaya or a couple of dates are rich in nutrients that pump immunity and are also locally available. A great add on to fruits is a fistful of unsalted nuts like
almonds and walnuts or a table spoon of seeds as they are a good source of good fats like Omega-3 Fatty Acids and protein which are also beneficial to up the immunity game. This striking combination keeps your energy levels stable for a longer time and also balances the meals.
Many believe that breakfast is the most important meal of the day or that it should be considered equivalent to a main meal. Well yes, breakfast must be considered as an important meal and with so much time on hand we can give it a little more thought. First things first, make sure your breakfast has the following three components – protein, fruit/vegetable and a fibre rich carbohydrate source. Protein can come from lean sources like milk, eggs, beansprouts, steamed and spiced pulses, etc. When we say fruits or vegetables we mean it in the whole form and not juiced as the rate of contamination is higher. Good carbohydrates are any carbohydrate rich foods that are no/low processed like steel cut or rolled oats, whole grain breads, millet based porridge or a whole grain based meal. Balanced meals are packed with a range of essential nutrients which helps us stay healthy.
A meal time with maximum hunger pangs and temptation to binge! This meal does not have to be boring or junk; we have put together the right foods for you. Foods like pulse salads (3 bean salad/corn and peanut salad/chana chaat), kurmura and sprouts
bhel, hummus or homemade curd dips with vegetable sticks, open vegetable sandwich or whole grain breads with nut butter and half a slice of cheese, etc. are some lip smacking options that you can eat between meals. Additionally, if you are someone who is big on teas and have stocked them in your kitchen shelves, Rooibos, green, matcha, ginger and Rose Hips tea are high in anti-inflammatory properties that boost the immune system. If you have missed your fruit and nut combination, you can have them here. You can also enhance your nuts by combining them with some seeds like pumpkin, flaxseeds and sunflower seeds, if you have them on your shelf.
Let it be lunch or dinner, the below options can go with both. With limited ingredients, we all want to keep it simple and non-fussy. One pot/dish meals are our current favourites. Foods like burrito bowl, Cottage cheese and mushroom couscous, quinoa lentil salads, stuffed dal/paneer paratha with curd, soya cutlets with soup, hummus wraps, egg wraps etc. make perfectly balanced main meal options. Vegetables like bell peppers, broccoli, carrots, spinach, etc are good for immunity and adding them to your meals would be a good idea
All in all, keep it healthy and keep it simple. Make sure you stick to a constant routine which will keep the binge eating low and help maintain your body composition. So, this was us from Core in your time of quarantine, we hope we could make a valuable contribution.
Sample Menu Plan
On Waking Up
· Morning Concoction (200 ml water boiled with 1 tsp fresh/powdered turmeric, ¼ pc., grated ginger, ½ lemon juice, ¼ tsp crushed black pepper)
Breakfast (Choose any 1)
· 2 egg omelette OR 2 scrambled egg
· 2 pancake OR 2 frittata
· Cereal bowl:1 date or 4-5 berries + 2 tbsp ground oats + 3 tbsp yogurt + 1 tsp sunflower seeds/ 4-5 almonds)
· 2 Moong Dal Chilla
· 2 avocado toast
· 1 Fruit (1 med. Apple/orange or 1 small bowl papaya/grapes) +Nuts (4 almonds+ 1tsp sunflower seeds OR 2-3 Walnuts)
Lunch (Choose any 1)
· 1 Bowl salad + 2 Roti + Paneer gravy (70gms paneer) + 1 cup dal/ curd / kadhi
· 2 Hung Curd Wraps
· 1 bowl Thai curry with paneer or tofu or egg + 1 bowl rice /brown rice
· 1 bowl Biryani + 1 cup curd
Evening Snack (Choose any 1)
· 1 Bowl Chana chat / Chickpea salad
· 1 Open Sandwich
· 1 Bowl Quinoa salad
· 2 small homemade granola bar with oats
· 1 cup puffed rice with chana
· 1 Bowl soup + 2 egg roll or paneer roll (Use 70 gms paneer)
· 3 Dosa / crepe + 1 bowl sambhar
· 1 bowl burrito bowl or wholewheat burrito wraps
· 2 cheese/ paneer/ dal paratha + 1 cup curd
List of Vegetables: Bottle gourd, bitter gourd, spinach, kale, French beans, carrots, peas, drumsticks, lady finger, tindli, mushrooms, peppers, zucchini, pak-choi, asparagus, broccoli/ cauliflower/ cabbage
AVOID: No Packaged food, sweets or sugar in any form, fruit juices or drinks.