A Stay at Home Wellness Guide: Eating Better

    2020-11-1711/17/20   
Blog Post Series  Cooking  Nutrition  

Many of us turn to comfort and convenience when our routines get disrupted and when we get stressed. This is particularly true regarding our food choices. Nobody is perfect but there are some simple and practical things we can do to eat better no matter our current circumstances.

 This is the first post of a multi-part blog series for people spending more time at home due to the COVID-19 pandemic, or for any other reason, called A Stay at Home Wellness Guide. The series provide tips and common sense for how to live a happier and healthier life addressing how we eat, exercise, work, shop, enjoy entertainment, and further our education just to name a few important things. While the inspiration came from the COVID-19 pandemic, the ideas presented are applicable for healthy living regardless of current circumstances.

Social media is flooded with horror stories of people who have let themselves go during the pandemic. It seems like staying at home has prevented people from feeling the same motivation that they use to have.

family having breakfast together in kitchen
Choose healthier foods while you are spending more time at home.

Eating Healthy While Stuck at Home

It's time to start getting motivated again! Many of us are developing poor eating habits adapting to this new home environment we are spending more time in. We can fuel our body with some better options that will help us feel better and be more content.

Let's start by covering how you can eat healthy while stuck at home. You may have noticed that the trend in ordering out has dramatically increased.

With new services like Doordash and Postmates, the opportunities to order out are becoming more readily available. This is not to mention that going to the grocery store is happening less because of potential virus exposure.

Resisting the many temptations that come with eating out and not going to the grocery store is difficult, to say the least. We're here to help you overcome these obstacles and get healthy again.

Disclaimer: This is not about weight loss. We want you to feel healthy and vibrant again! It's time to get out of the quarantine rut.

Let's get into our tips for eating healthy while you're stuck at home.

1. Eat a Variety of Foods

We tend to eat too much of the same foods, even prior to the pandemic. Ideally, we should rotate the foods that we eat so that we do not eat the same thing again for at least four days. That's not easy for most as we are creatures of habit preferring our favorite foods more often and consuming leftovers days-in-a-row out of convenience when we make a larger family meal or dish. However, we were not intended to constantly eat the same foods. When we do this over an extended period of time, our immune system can build up a resistance to certain foods resulting in a food intolerance and gut inflammation.

Our ancestors ate more seasonally following the climate patterns wherever they lived. For example, they were not able to get certain fruits or vegetables year-round like we can today because they could not be grown and harvested due to the changing temperatures and other weather conditions. Same for meats and other foods. This forced a rotational diet based upon what was available at the time.

While it takes a little more thought and effort to add additional foods to your diet, it is well worth it terms of improving your health and you may discover new foods that you will really enjoy!

2. Eat Less Take-Out and More Home Cooked Meals

Remember when you could go to the grocery store and easily get the foods you wanted? Unfortunately, shopping in the store is currently difficult for many. This had led to people ordering more take-out and either picking it up curbside or having it delivered.

While take-out is convenient, and can taste very good, it is usually not a healthy option for most. Take-out generally contains more processed foods and less fresh, whole foods.

However, you can order a variety of quality foods online. Due to recent events, most grocery stores are offering some kind of delivery system. If your preferred grocery store doesn't deliver or offer a third-party delivery system, check if they offer a pickup option.

Whether you choose to pick up your food or have it delivered, you'll be able to spend more time choosing the best foods for you and your family. If you want or need some help with healthy grocery shopping, please consider these tips and grocery list.

3. Plan Out Your Meals

That brings us to meal planning. Prior to quarantine, many families had some sort of meal planning system. However, their motivation dropped over time.

If you want to feel organized and productive again, we recommend that you plan out your meals. It's a simple as putting a piece of paper on your refrigerator.

Take the time to sit with your family each week and figure out what people want to eat. If you have kids, you can get them in on the process and let them choose a family meal.

Not only will planning out your meals help you feel more productive during this time. You'll also find that it will decrease your want to eat out or order in. If you know what you're going to eat and have a plan to do so, you're less likely to go back on your plan.

4. Learn a New Recipe

Maybe you need to shake things up in your home. Take the extra time that you have to learn more about cooking.

If you're looking for something fun and healthy to do, choose a new food or recipe and order the groceries necessary to do so. Pick a special day of the week and start this new healthy activity in your home.

Looking for ideas? Here's an online cookbook that has over a hundred great-tasting, whole-foods recipes that are easy to shop for and make.

5. Provide Healthy Snacks

Who among us is not tempted when we are at home to stroll by the kitchen and grab a snack? Healthy snacks are a good thing helping to fuel your body and brain sustaining your energy and focus for the tasks of the day. Unhealthy snacks not so much. Snack-time is also a great opportunity to drink a glass of water which is also good for your health. Here's some great-tasting healthy snack options you might want to try!

  Please enjoy the next post Exercise in our A Stay at Home Wellness Guide series.
headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  Related Content

We encourage you to take advantage of these FREE Wellness Resources on our website.


stay at home wellness guide book cover

A Stay at Home Wellness Guide

With the onset of COVID-19 in early 2020, more people are spending time at home. This is impacting all aspects of our life and living including how we eat, exercise, work, further our education, worship, shop, and enjoy entertainment, just to name a few important things. This series will provide tips and common sense for how we can live a happier and healthier life while spending more time at home, or any other place for that matter.


active senior man exercising at home with balance ball and hand dumbbells

A Stay at Home Wellness Guide: Exercise

Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


A Stay at Home Wellness Guide: Working from Home

With more people working from home than ever before, consider these tips for integrating work into your home-life in a healthier way.


think about the common sense things you can do to live a healthier life

Common Sense for Living a Healthier Life

An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.

Healthy Living Whole Foods Cookbook

Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


human with shield in front of gut reflecting objects attacking him

Our Immune System Health & Lifestyle Choices

Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.

Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.

  • Blog Post
     This is the first post of a multi-part blog series for people spending more time at home due to the COVID-19 pandemic, or for any other reason, called A Stay at Home Wellness Guide. The series provide tips and common sense for how to live a happier and healthier life addressing how we eat, exercise, work, shop, enjoy entertainment, and further our education just to name a few important things. While the inspiration came from the COVID-19 pandemic, the ideas presented are applicable for healthy living regardless of current circumstances.

    Social media is flooded with horror stories of people who have let themselves go during the pandemic. It seems like staying at home has prevented people from feeling the same motivation that they use to have.

    family having breakfast together in kitchen
    Choose healthier foods while you are spending more time at home.

    Eating Healthy While Stuck at Home

    It's time to start getting motivated again! Many of us are developing poor eating habits adapting to this new home environment we are spending more time in. We can fuel our body with some better options that will help us feel better and be more content.

    Let's start by covering how you can eat healthy while stuck at home. You may have noticed that the trend in ordering out has dramatically increased.

    With new services like Doordash and Postmates, the opportunities to order out are becoming more readily available. This is not to mention that going to the grocery store is happening less because of potential virus exposure.

    Resisting the many temptations that come with eating out and not going to the grocery store is difficult, to say the least. We're here to help you overcome these obstacles and get healthy again.

    Disclaimer: This is not about weight loss. We want you to feel healthy and vibrant again! It's time to get out of the quarantine rut.

    Let's get into our tips for eating healthy while you're stuck at home.

    1. Eat a Variety of Foods

    We tend to eat too much of the same foods, even prior to the pandemic. Ideally, we should rotate the foods that we eat so that we do not eat the same thing again for at least four days. That's not easy for most as we are creatures of habit preferring our favorite foods more often and consuming leftovers days-in-a-row out of convenience when we make a larger family meal or dish. However, we were not intended to constantly eat the same foods. When we do this over an extended period of time, our immune system can build up a resistance to certain foods resulting in a food intolerance and gut inflammation.

    Our ancestors ate more seasonally following the climate patterns wherever they lived. For example, they were not able to get certain fruits or vegetables year-round like we can today because they could not be grown and harvested due to the changing temperatures and other weather conditions. Same for meats and other foods. This forced a rotational diet based upon what was available at the time.

    While it takes a little more thought and effort to add additional foods to your diet, it is well worth it terms of improving your health and you may discover new foods that you will really enjoy!

    2. Eat Less Take-Out and More Home Cooked Meals

    Remember when you could go to the grocery store and easily get the foods you wanted? Unfortunately, shopping in the store is currently difficult for many. This had led to people ordering more take-out and either picking it up curbside or having it delivered.

    While take-out is convenient, and can taste very good, it is usually not a healthy option for most. Take-out generally contains more processed foods and less fresh, whole foods.

    However, you can order a variety of quality foods online. Due to recent events, most grocery stores are offering some kind of delivery system. If your preferred grocery store doesn't deliver or offer a third-party delivery system, check if they offer a pickup option.

    Whether you choose to pick up your food or have it delivered, you'll be able to spend more time choosing the best foods for you and your family. If you want or need some help with healthy grocery shopping, please consider these tips and grocery list.

    3. Plan Out Your Meals

    That brings us to meal planning. Prior to quarantine, many families had some sort of meal planning system. However, their motivation dropped over time.

    If you want to feel organized and productive again, we recommend that you plan out your meals. It's a simple as putting a piece of paper on your refrigerator.

    Take the time to sit with your family each week and figure out what people want to eat. If you have kids, you can get them in on the process and let them choose a family meal.

    Not only will planning out your meals help you feel more productive during this time. You'll also find that it will decrease your want to eat out or order in. If you know what you're going to eat and have a plan to do so, you're less likely to go back on your plan.

    4. Learn a New Recipe

    Maybe you need to shake things up in your home. Take the extra time that you have to learn more about cooking.

    If you're looking for something fun and healthy to do, choose a new food or recipe and order the groceries necessary to do so. Pick a special day of the week and start this new healthy activity in your home.

    Looking for ideas? Here's an online cookbook that has over a hundred great-tasting, whole-foods recipes that are easy to shop for and make.

    5. Provide Healthy Snacks

    Who among us is not tempted when we are at home to stroll by the kitchen and grab a snack? Healthy snacks are a good thing helping to fuel your body and brain sustaining your energy and focus for the tasks of the day. Unhealthy snacks not so much. Snack-time is also a great opportunity to drink a glass of water which is also good for your health. Here's some great-tasting healthy snack options you might want to try!

      Please enjoy the next post Exercise in our A Stay at Home Wellness Guide series.
    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    stay at home wellness guide book cover

    A Stay at Home Wellness Guide

    With the onset of COVID-19 in early 2020, more people are spending time at home. This is impacting all aspects of our life and living including how we eat, exercise, work, further our education, worship, shop, and enjoy entertainment, just to name a few important things. This series will provide tips and common sense for how we can live a happier and healthier life while spending more time at home, or any other place for that matter.


    active senior man exercising at home with balance ball and hand dumbbells

    A Stay at Home Wellness Guide: Exercise

    Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.


    A Stay at Home Wellness Guide: Working from Home

    With more people working from home than ever before, consider these tips for integrating work into your home-life in a healthier way.


    think about the common sense things you can do to live a healthier life

    Common Sense for Living a Healthier Life

    An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


    Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.

    Healthy Living Whole Foods Cookbook

    Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


    human with shield in front of gut reflecting objects attacking him

    Our Immune System Health & Lifestyle Choices

    Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.

    Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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