Maintaining health during times of uncertainty can be extremely difficult. We are adjusting to a new normal and it is OK to grieve the way things were, but we can’t get stuck there. I have put together some information for you to support your health and wellness; tips on boosting your immune system, grocery resources, storage tricks, batch cooking and meal prep ideas. You can find additional information and recipes on Facebook, Instagram and the Nourish Nutrition Blog.

Staying Healthy- Boost Your Immune System

Did you know, people with a depressed immune system and/or nutrient deficiencies are more likely to catch a cold or virus?

It may seem impossible to stay healthy during cold and flu season, but there are many ways to boost your immune system and limit the amount of time you are sick.

Wash Your Hands Often- This practice will help avoid getting and spreading germs to others. Make sure you are washing with soap and water for at least 20 seconds.
Stay Hydrated- 75% of Americans are chronically dehydrated. All of the cells and organs in our body need water to function properly. Your goal should be at least 64 ounces of water a day and then work your way up to drinking half your body weight in ounces (ex: if you weight 150 pounds, you should be consuming 75 ounces of water each day).
Eat a Healthy Diet- Eating plenty of fruits and vegetables is one of the best ways to get vitamins and minerals needed to keep you healthy. Eat real whole foods and avoid processed foods.
Get Plenty of Sleep- Lack of sleep may inhibit your immune system. Getting enough sleep on a regular basis is key to maintaining good health.
Exercise Regularly- Not only can regular exercise lower stress, but it can stimulate the immune system and promote healthy sleep.
Probiotics- Restoring the beneficial bacteria in your gut with probiotic rich foods and supplements can help boost your immune system.
Fresh Air- This will help get you necessary sunlight/vitamin D as well as giving you some clean fresh air free of indoor germs.
Manage Stress- This is unique for each of us but here are some ideas that may be worth adding to your routine- meditation, journaling, practicing gratitude, exercise, scheduling “you” time, learning how to say no and spending time doing things that bring you joy, make you smile and laugh.

Stay healthy my friends!

Batch Cooking & Meal Prep

Prepping protein, veggies, grains and sauces in bulk can make all the difference in the world when meal planning for the week.

Mixing and matching proteins and veggies will allow you to throw a weeknight meal together in no time. Batch cooking sauces, soups or casseroles to freeze for later use is also very helpful.

I am going to breakdown some of the main meal components (protein, vegetables and sauces) for you and give you ideas as to how you can make a few key items over the weekend and have it ready to go for a variety of easy weeknight meals. You can also check out my recent blog post on Grain Bowls.

Protein

Rotisserie Chicken- this simple chicken can be made in the oven, slow cooker, instant pot or purchased already cooked from the store. The possibilities are endless when it comes to a good roasted chicken.

Soups
Stir Fry
Added to a Salad
Tacos/Enchiladas/Mexican Bowls
Stuffed in a Sweet Potato/Potato
Added to a Pasta

Ground Beef/Turkey/Chicken- cooks very quickly and easy to make in bulk. I like having these meats in the freezer for last minute meals. Tacos/Enchiladas/Mexican Bowls

Burgers
Meatballs/Poppers
Added to Pasta
In a Chili/Soup
Added to a Casserole

Pork Roast or Shredded Pork- very easy to make in the slow cooker or instant pot.

Tacos/Enchiladas/Mexican Bowls
Added to Eggs for Breakfast or Brinner
Can be added to BBQ sauce for Pulled Pork
Added to Soups or Stews
Added to a Salad

Beef Roast or Shredded Beef- very easy to make in the slow cooker or instant pot. Serve traditionally alongside some roasted vegetables and potatoes, then change it up.

Use on a Sandwich
In a Soup/Stew/Chili
Tacos/Enchiladas/Mexican Bowls
Added to Potatoes
Added to a Salad

Vegetables & Grains

Oven Roasted Vegetables in Bulk: These are so easy to prepare, and one of the tastiest ways to enjoy vegetables! Throw a few pounds of veggies like carrots, squash, zucchini, bell peppers, asparagus, green beans, mushrooms, brussels sprouts, broccoli, cauliflower, onto a sheet pan, then coat in avocado or olive oil, salt, and pepper and roast at 425 for 20-35 minutes and you’ve got days of veggies prepared that you can serve on the side of any meal!

Sautéed Greens: Getting leafy greens in daily is SO important! The easiest way to make sure you get these in is to make a big batch of greens, then you can just reheat and eat all week. I like to prepare mine by sautéing them in a pan with olive or avocado oil, salt and pepper, until they are cooked/wilted down.

Potatoes: You can make sweet potatoes or potatoes in bulk by baking a bunch at one time or you can dice them and roast them in the oven.

Here’s how to use potatoes throughout the week:

Eat as is
Diced for a great addition to breakfast, bowls or a hash
Stuff them with your favorite shredded protein
Make mashed potatoes

Rice- Cauliflower Rice or Brown/White Rice: Prepare a big batch of rice to have with a protein, under a stir fry, or use it as a substitute for noodles. You can find premade/microwavable rice and cauliflower pre-riced in your refrigerator or freezer section.

Zucchini Noodles: Spiral these at the beginning of the week then place in a container lined with paper towels to absorb the extra moisture from the zucchini. This one is a win-win because your zucchini noodles will have had time to release their moisture, so they aren’t watery, and because a few handfuls of zucchini noodles cook up in minutes! Use as a side dish or with pesto or spaghetti sauce.

Squash Noodles: winter squashes are another great item to cook in bulk at the beginning of a week. They can be eaten as-is, stuffed, used in soups or use as pasta!

Sauces

When you have sauces ready to go this can make meal prep extremely easy. I like to have a variety of sauces in my freezer and pantry. This way I can pull out what I need to make my meal complete.

Here’s what I do…. anytime I am making a sauce whether it be spaghetti sauce, pesto, my favorite Thai peanut sauce, you name it, I make extra. I might double or even triple the recipe so that I can store some in the freezer for those busy weeks.

However, having sauces on hand doesn’t mean that you must make them from scratch either. You can have good quality store bought sauces in your pantry ready to go. Pasta sauce, BBQ sauce, Marinades, Salad Dressings, Pesto, Teriyaki, Salsa, etc.

Snack Plates

I have been trying to find ways to simplify meals, especially lunch. We have been enjoying our lunch outside while grazing on one big snack plate. This keeps it fun and limits the amount of dishes that need to be washed.

Here are some ideas;

Fruit- berries (strawberry, blueberry, raspberry, blackberry), apple slices, oranges, grapes
Veggies- cucumber, carrots, sugar snap peas, cherry tomatoes, bell popper, cauliflower, celery, jicama
Dips- hummus, guacamole, salsa, salad dressing, nut butters, yogurt
Mains- sandwich cutouts, deli meats, cheese cubes, meatballs, hard boiled eggs
Other- nuts and seeds, olives, pickles, crackers, veggie chips, popcorn, mini muffins

How to Make Produce Last

When buying produce in bulk, its important to store produce correctly so that your fruits and vegetables don’t go bad before you have had a chance to enjoy them. The Krazy Coupon Lady has some really great tips and tricks, check out her blog post here. Another great way to reserve produce is to freeze them for later use, a great resource on how to freeze your produce can be found here.

Food and Grocery Resources

There are many services out there to help make the process of getting food a little bit easier. After all, making the decision to choose healthy food is hard enough; getting access to it shouldn’t be so tough.

Grocery Delivery

Prime Now- Grocery delivery service from Whole Foods

Instacart- Grocery delivery service from Natural Grocers, Sprouts, King Soopers, Safeway, Costco, Sam’s Club and Target

Thrive Market- Online Costco meets Whole Foods; pantry staples, beauty items, meat and seafood.

Butcher Box- Online butcher shop. When it comes to eating meat, quality matters.

Restaurant Delivery

NoCo NOSH- delivering your favorite food from local Northern Colorado restaurants

Farmers Market-

NOCO Virtual Farmers Market- Local vendors providing our community with locally grown and made goods delivered

Fresh Start Produce- Delivering fresh, local produce to Me Oh My Coffee and Pie for easy pick up

Pig & Plow- Home delivery of baked goods and other fresh items

Super Natural Eats- Local, grocery essentials and healthy meals

file (6).jpeg — I wish you health, happiness and hope.
xo Nicole

Please contact me with any questions or concerns, I would love to connect; Nicole@nourishnutritioncolorado.com

Maintaining Health During Difficult Times