Healthy Eating During COVID-19 Self-Isolation

Presented by Lynda Soberanes, MSc, RD of Inspire Health
Thursday, May 14th, 2020 - 1:00pm - 2:00pm ET

In this webinar:

Attendees will learn how to maintain a healthy diet while isolated in their homes. Presented by Registered Dietician, Lynda Soberanes, MSc, this webinar will:

- Discuss nutrition-related challenges, questions and fears that many individuals are facing
- Provide strategies attendees can use for problems with food access and changes to their routine
- Demonstrate how nutrition can support your mental well-being and your immune system
- Discuss the importance of taking care of yourself during and after the COVID-19 self-isolation, as well as explain some of the services that you can access at InspireHealth.


InspireHealth's mission is to inspire people affected by cancer to enhance their quality of life and well-being by integrating wisdom and evidence-informed practices that support mind, body and spirit.

1. Healthy Eating During COVID-19 Self-Isolation Lynda Soberanes, MSc, RD Dietitian, InspireHealth

2. AGENDA Overview of InspireHealth Services Nutrition and COVID-19 Self-Isolation How is Nutrition affected? What can we do? Changes affecting our food and nutrition Immune Health Mental Wellbeing

3. InspireHealth Not-for-profit charity Partially funded by BC Ministry of Health, rely on donations from community No patient fees We support people with cancer and their families to play an active role in their own care. All programs and services emphasize evidence-based lifestyle approaches that support health & well-being.

4. The Importance of Stress Reduction Stress reduction has a profound impact on health. Chronic stress suppresses immune function. All of our programs and services support stress reduction. Relaxation and stress reduction takes practice.

5. Who is Eligible? A current or past cancer diagnosis A personal health number (PHN) Age 16 and over Family and supports are encouraged to participate Patients can attend before, during and after their cancer treatments Patients can attend if they have not been offered or have chosen not to pursue cancer treatments No referral necessary

6. COVID-19 Self-Isolation: A Time with Challenges to our Food, Eating Habits and Nutrition Changes affecting our nutrition : Accessibility, Time & Household Changes Immune Health Mental Wellbeing : Stress, Comfort and other Nourishing Practices What can we do?

7. Access to Food May be Different May not have access to usual foods Shopping more infrequently Availability of ordering options Not the same budget for food

8. Access to Food- What to do? Menu Planning & Shopping on a Budget (IH upcoming workshop) Ask for help, if needed Simple recipes Allow flexibility if you don’t find one ingredient (substitutions!) No need to buy too much, be prepared for 2 weeks Dried foods Canned foods Frozen foods- fruits and vegeta bles

9. Access to Food- What to do? Delivery options in your area for those in treatment Support local Grow/Make your own food Some ideas if your space is limited: Grow herbs Seed sprouting Prepare your own kombucha , kefir, yogurt

10. Changes to Routine Create a different routine that works for this moment Dynamics may be different- who does what at home Be flexible, taking turns Getting kids involved

11. Changes to Routine- What to do? Re-purpose foods Use your freezer! Batch cook on days you have time Some ideas: Smoothies, apple sauce- freeze in muffin tins Chili , soups Cook grains (rice, quinoa…) and freeze Cut up veg in fridge for easy snacking

12. Food safety principles Variety of foods can provide you with nutrients known to play a role in immunity Carbohydrates: Whole grains role as prebiotic- supporting probiotic balance and its relation to inflammation Probiotic foods: yogurt, kefir, kombucha , miso Protein : needed for immune cell creation Fats: fatty acids play a role in inflammation, hormone production, cell membranes Omega 3: salmon, flax seeds, walnuts, hemp seeds Immune Health

13. Immune Health

14. Meal Consistency and Composition: Blood Sugar Balance carbs

15. Immune Health… Sleep Hydration Exercise …and Mental Wellbeing

16. Mental Wellbeing What people express: Uncertainty Fear, sadness Stress about food, body, nutrition, money…and more While certain stress level/types can be normal or motivating … …chronic stress can contribute to health issues.

17. Stress: Autonomic Nervous System Rest, digest, repair Optimal immune function Fight, flight, freeze Impaired digestion, immune function

18. Supporting Your Mental Wellbeing with Whole Foods Higher need for energy and nutrients from whole foods may happen during stress. Carbohydrates Protein Fats

19. Nutrients for Mental Wellbeing Vitamin B6 : Salmon , leafy greens, chicken/turkey, avocado , hazelnuts Vitamin B12 : Fish, beef, milk, eggs , chicken. Fortified nutritional yeast Magnesium: Cashews , pumpkin seeds, buckwheat, cacao , beans, leafy greens Antioxidants : Beans , soy, fruits, nuts, veggies, spices (turmeric, ginger … ) Essential fatty acids: salmon, nuts, seeds Probiotics: kefir, yogurt, kambucha , pickled vegetables

20. Hydration C rucial for the functions of the human body: removal of waste, circulation, etc . Dehydration may be linked with increased cortisol levels. Adequate fluids: non-caffeinated beverages (water, herbal teas … ) Urine colour

21. Managing Stressors Decrease stressors that are within your ability Increase healthy stress relievers . Identifying stressors and what you can do to reframe/decrease/process them.

22. Breathe

23. Nutrition Considerations Some things to keep in mind : Healthy food does not have to be fancy or expensive A healthy diet vs. perfect diet (80-20 balance ) Think about the diet as a whole vs individual foods Choose the best of your choices

24. Comfort Foods Normal to seek comfort in difficult situations …it may mean eating Make a list of other activities that are nourishing for you: reading, music…. If eating in excess; breathe, be kind, stay away from guilt and shame Restricting may not be the key

25. Also have the potential to be nourishing Want to try something new? Options to add to your comfort foods: Add broccoli pieces to your mac and cheese Incorporate chopped vegetables to your hamburger patty Have your pancakes with berries and plain yogurt Love chocolate? What about strawberries drizzled with chocolate, chocolate covered almonds, chocolate hummus… Comfort Foods

26. Nourishing Practices During Covid-19 Incorporate whole foods as much as possible Balance blood sugar (protein + fat + carbs) Be mindful of stimulants / depressants Routine (sleep, wake, eat) Hydrate Fibre and gut flora Rest Enjoy your meals

27. Speaking of comfort foods… We are here to if you would like to discuss your coping mechanisms. Finding substitution of foods that are not working for you Making sure you are getting enough of your nutrients Managing symptoms – digestion, weight loss… Finding consistent and credible information How the Nutrition Team at InspireHealth Can Support You

28. Clinical Services At present, individual consultations can be over telephone or via zoom Registered Dietitians Exercise Therapists Clinical Counsellors Medical Doctors You choose where to start. No minimum level of participation. Go online, call or email us to book an appointment.

29. Online programs and resources Spend some time on our website – www.inspirehealth.ca You’ll find recipes, blogs, webinar recordings, research updates, newsletter and online meditation sign up

30. Thank you! InspireHealth www.inspirehealth.ca [email protected] 604 734 7125

31. Canadian Cancer Survivor Network Contact Info 1750 Courtwood Crescent, Suite 210 Ottawa, ON K2C 2B5 Telephone / Téléphone : 613-898-1871 E-mail: [email protected] or [email protected] Website: www.survivornet.ca Twitter: @ survivornetca Facebook: www.facebook.com/CanadianSurvivorNet Instagram: @ survivornet_ca   Pinterest: http://pinterest.com/survivornetwork/