Nutrition & ImmunE Support

Healthy Habits, Immune Support, and Self-Care

1. Sleep.  Sleep plays a large role in hormone production, energy, and metabolism.  Create a positive sleep environment and practice good sleep hygiene techniques to ensure proper rest.  Lack of sleep directly impacts our immune system and throws off our hunger hormones, making us hungrier the next day.    
2. Stress.  The production of stress hormones can do a great deal of damage to our bodies (and immune system).  Identify the stressors and find ways to cope.  Breathwork, at home yoga, and daily walks in nature can be greatly beneficial to getting this under control.
3. Breakfast.  Do not skip this meal!  It sets the tone for the day and helps to stabilize blood sugar.  Choose protein and fiber rich options (i.e. eggs + veggies, protein smoothie, etc).
4. Smart Snacks. Highly processed and highly palatable choices will raise insulin in your bloodstream and leave you wanting more.  Look to pair a piece of fruit with nuts or celery sticks and hummus as a better option.
5. Movement.  Make 20-30 minutes a day non-negotiable.  It is important for metabolism, heart health, and overall energy.  Find movement that feels good for you. 
6. Hydration.  Number 1 cause of chronic daytime fatigue is dehydration.  Carry a water bottle with you all day as a reminder.  Avoid sugary drinks and limit caffeine consumption. 
7. Self-Care + Gratitude.  Do something every single day that brings you joy.  It’s important, now more than ever, to take some time for you. 
8. Protein Intake.  Protein is important throughout the entire day, not just at dinner.  Choose lean proteins and vary the sources (beans, yogurt, chicken, seafood).
9. Variation with Vegetables.  Vegetables are the key to success!  They lower inflammation, provide nourishment, fiber, and aid in disease prevention and treatment.  Fresh and frozen are best and you can vary how you prepare them.  Grilled, raw, sautéed, and roasted.  Avoid deep fried foods, as that directly increases systemic inflammation in the body.
10. Wash your hands.

Notes from talk:
Aim to have 20-30g of protein at every meal (1 egg = 6g of protein)
 
 
 
Spinach + Chicken Meatballs
These are perfect hors d'oeuvres for parties, but also are a quick and easy meal to make for a busy week.  Heat up a few as a quick snack!
Ingredients:
1 tbs. extra-virgin olive oil
1 small onion, finely chopped
4 cloves garlic, finely chopped
2 boxes frozen chopped spinach, defrosted
3/4 cup crumbled feta cheese
1 lb. ground chicken
Add a sprinkle of oregano, salt and pepper.  If you have Greek seasoning, add a sprinkle of that!
 
Directions:
Preheat oven to 400 degrees.
In a bowl, combine onion and garlic.
Squeeze the water out of the chopped spinach.
Separate the spinach as you add it to the garlic and onion.
Add feta and chicken to the bowl with a drizzle of olive oil.
Mix the meat with the vegetables and feta and form 18 1-1/2-inch meatballs.
Place the meatballs on a nonstick cookie sheet and bake 10 to 12 minutes until they are golden and juices run clear.
 
Important Links:
Breathwork video: https://www.youtube.com/watch?v=NEW0TRQorLM
Sleep Hygiene information: https://www.sleepfoundation.org/articles/sleep-hygiene
Fitness: https://www.fitnessblender.com/
 
All participants of the New Year New You Challenge will receive 50% off a consultation fee if they book by March 31st, 2021.
 
www.nourishandnoshct.com
Kara Pachniuk, MS, CNS
Madison, CT
 
kara@nourishandnoshct.com
475-444-2140
@nourishnoshct
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