COVID Shopping tips - Immunity is our best defence against COVID19. Let's build it!

Your immunity is the best defence against any disease and COVID 19 is no exception. This is the first of my four articles, to sum up, some of the things that you could do right now to prepare your immunity. I base my articles on Dr. Sears LEAN holistic platform for a balanced life. Lifestyle, Exercise, Nutrition, and Attitude are the four pillars of our health. By gently making better choices on each of these areas we can live happy high-quality lives. 

Lifestyle is how we choose to do things. I choose grocery shopping for this article, if we do not shop wisely it might just be the habit that we wished we had done differently. Where do you shop? How frequently you shop, what do you buy, who does the shopping in our households, how much is the budget? These are very personal to each of us and they are lifestyle choices. 

I shopped at a very popular supermarket about a month ago just as when everyone started to panic buy. Most people had toilet paper in their carts and the rest of the shoppers had packaged food and ready frozen meals that will last them for a while. Everyone thought that was THE right thing to do. Unfortunately, no one taught the life skills that are required to be healthy in school neither we were prepared for a global pandemic. The sad truth about these shopping carts is that people will destroy their much needed immune system with the wrong kind of processed food full of unhealthy stuff that they would consume in large quantities in a relatively short period. 

Let's unpack the whole shopping experience;

First, let’s look at the factors that you should balance during shopping during a Pandemic or era of high inflation? 

1. Minimum exposure (number of shopping trips, amount of time spent in supermarkets) rather save gas (update June 2022)
2. Saving money 
3. Highly nutritious fresh or minimally processed ingredients 
4. Perishability 
5. Stress-free cooking and serving 
6. Happy eaters 

Keep your shopping experience once every two weeks. To achieve this you need a plan and a bit of research.

Before Shopping

1. Check your pantry and make a list of what you have. Make sure not to refill highly processed food. You will find them in boxes with five ingredients or more. 

2. Look up your favorite supermarkets’ fliers online and make a list of bargains you can benefit from. Again avoid processed food, choose fresh and minimally processed items. 

3. Make a meal plan for two weeks including health-promoting superfoods that are cooked at home with fresh ingredients and minimally processed ingredients. Your second week's meal plan should be with ingredients with a long shelf life. Make sure to use the bargain items and the things you already have in your pantry.

4. Based on your meal plan develop your shopping list

5. Ensure your family is not doing a field trip, only one person from a household can visit the supermarket(s) and ensure you stick to the social distancing rules and sanitization rules of each place you visit. Alternatively, you can order online pick up at location or order home delivery.

6. Fill your cart with your shopping list which will be fast and easy in your usual supermarket. Do not make the mistake of discovering new places with layouts so unfamiliar that you end up spending unnecessary time looking for even the most familiar items. 

What should be in your shopping cart 

1. Highly perishable fresh fruits and vegetables. Draw up your meal plan with highly perishable items in the first week in mind. French beans, green leafy veggies, cucumber, berries, grapes, etc.
2. Frozen fruits and vegetables and fruits and veggies with a longer shelf life for the second week in mind. E.g Cabbage, Cauliflower, Butternut squash, root vegetables, Apples, pomegranates, watermelon, frozen fruits, and vegetables, etc.
3. Celery, onions, garlic, carrots for soup bases and broths 
4. Gluten-free whole grains, Gluten-free flour, and cereals, gluten-free whole grain pasta 
5. Nuts and seeds 
6. Healthy cooking oils 
7. Lean protein such as poultry, fish and eggs
8. Lentils and beans
9. Spices such as turmeric, curry, rosemary, thyme, parsley and so much more.
10. Yogurt, kefir, organic milk, grass-fed butter, natural cheese 
11. Sweeteners such as raw honey, maple syrup or dates 
12. Coconut milk 

Do not fall prey to labeling and packaging tricks such as; wordings ( Organic, all-natural, made with pure…, nutritious) eye catchy packaging, higher price tags and so much more.

If you have the ability you can go for organic products that are produced without various compounds that are harmful to your health and wellbeing. If you have a moderate budget you can for the dirty dozen and animal produce in organics. You can clean your fruits and veggies with a homemade fruit and veggie wash to ensure safety.

Spring is upon us and it is time to think about gardening too. You can enjoy year-round fresh garden vegetables and greens even if you live in a tiny space. 

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