Hi everyone! My name is Daira. I am an Integrative Health Practitioner, nutritionist, and health coach. Founder of the Raw Piece of Mind Nutrition Coaching Practice and Wellness blog. I am truly honored to be here, sharing some of my ideas with you all.
Outside of this situation with COVID-19, I feel very much in control of my productivity, fears, and my needs. Today, I feel anxious. Not being able to concentrate. Deprived. Scared. I am most certainly not the only one feeling this way. Working with clients over the last few weeks has been very much about dealing with emotional eating, insomnia, managing cooking for the family while following their own nutrition plans. All of this and more on a daily basis is A LOT. This is why when Alex approached me to be a guest on her blog I decided to share a few reminders about what you can do during these challenging times to stay in control of your health.
What can you have under control?
How you fuel your body. Let me make something clear. I am not saying you shouldn`t or can`t have chocolate. I would never put you through that misery. I am simply saying that what you eat 80% of the time will impact how you feel 100% of the time. You don`t need to eat healthy foods all the time in order to feel good and improve your health. But you do need to choose nutrient-rich and fresh ingredients more often than you choose the processed ones. Trust me when I tell you that the silver lining of this virus has been the opportunity to focus on our health without the distractions we experience in normal life situations. Focus on eating healthy most of the time and allow yourself to enjoy a piece of cake or a slice of pizza once a week.
Tip: Fill up half of your plate with nonstarchy vegetables three times a day. The rest of your plate can be combination of lean proteins and carbohydrates or healthy fats.
How you react to this situation. True story: Like many others, I got laid off from my full-time job. Being a contractor I am not eligible for unemployment. My savings account is not envious so I started to worry. In the first few days, I covered myself with a blanket and refused to open up the blinds. Then I realized that I can either feel sorry for myself, sit and wait or I can wake the hell up and create what I am missing. This is not easy for everyone. And I get it! But I encourage you to use this time and think about two things:
What have you always wanted to learn but never had the time?
What is the one thing you are really good at and can teach that to others?
I took this time to finally put together my wellness blog and start my own Nutrition Practice. I know you have something to share with others and I urge you to go out and do that.
How you move every day. I receive over 20 emails a day offering low-cost virtual fitness classes, training sessions, etc. And every day I silently thank them for stepping up and finding ways to keep us all going. However, let`s be real, this doesn`t mean that I participate in all of them or sometimes even in any of them. And while I may be skipping virtual F45 class I make it mandatory to go out and walk. Every day. There is no purpose in forcing ourselves to do something we don`t enjoy when we are already stressed. We need to find activities that support our parasympathetic system. And while for some that may be an intense HIIT class, for others that means 30min walk. And both of them are ok!
TIP: Walking is free and fun. Grab your headphones and listen to some music, a book or a podcast. Or call someone who could use an encouraging word or two.
How you go back to normal when the times come. Don`t be fooled, the anxiety or any emotional challenges you are experiencing now will not simply go away when we are ready to go back to our old lives. On the contrary, they may become more severe because we will be introduced to the “new normal”. Going to work and performing our work duties may be different. What if you go back to work but your kids need to stay home? What if there are disruptions in grocery shopping? If you are a business owner, use this time to plan who and how will you reengage with your customers when its time to open your doors again. We got into this situation unprepared, we most certainly can learn from it and be ready for what is next.
Thank you all so much for taking the time to read this post. I hope it serves you in many ways. In the meantime, you can find me on Instagram @rawpieceofmind or my Wellness Blog
Here is an Egg Casserole Recipe to try out at home!
Egg Casserole is a great idea for a meal that can be reused. I included ground turkey in this option which can easily be replaced with cooked lentils to make this into a vegetarian-friendly meal.
1 lb ground turkey
8 egg whites
1 large zucchini (chopped)
2 red bell peppers (diced)
1 cup chopped Portobello mushrooms
1/3 cup skim milk OR unsweetened nondairy milk • Salt & Pepper
Scallions for garnish (optional)
Set oven to 420F.
Dice raw sweet potatoes into small pieces and spread them out on a baking sheet. Bake them in the oven for about 15 minutes or steam them for 10 min.
While the sweet potatoes are baking, prepare the ground turkey and eggs. Set a (nonstick) skillet on medium-high heat and toss in turkey. Add garlic and Italian seasoning to the skillet and chop and stir.
Once the meat is completely cooked and no longer pink (about 6-8 minutes), remove it from the heat. In a bowl beat together eggs, milk and a few pinches of sea salt & pepper.
In a large casserole dish (8×8) or individual baking tins, add the cooked ground turkey, sweet potato, zucchini, mushrooms, and bell pepper.
Finally, pour in the eggs. Bake in the oven for about 35 minutes.