How To Protect Yourself From The Corona Virus

Practical Tips On How To Protect Yourself From The Corona Virus

With the corona-virus being the main thing on everyone's mind nowadays, it can be extremely difficult to refocus on what exactly we can do to protect ourselves from it. 

Things like: 

  • Being forced to stay indoors
  • Worrying about catching the virus
  • No Gym to get your workouts in

Can be causing you stress that may be to manage during these times. 

With this stress also comes confusion and a sense of feeling stuck at not knowing what you can do besides what the media is telling you to do. 

Here are some tools to help you out. 

How To Stay Healthy & Fit During The Corona Virus (COVID 19)

So, what exactly should you focus on to keep yourself healthy during these crazy times?

Things you can control:

  • The foods you eat

  • Vitamins and minerals

  • Getting Enough Sleep

  • Staying Hydrated 

  • Getting in some exercise 

  • Staying stress free

  • Work on building good habits at home (Create the environment, Establish systems that keep you consistent)

Here are some practical steps to gain some momentum and take back control in each of these areas, so you can stay healthy and fit during the Corona Virus (COVID 19).

What’re You Eating

It has been proven that “Nutrition is a critical determinant of immune responses…” especially in regards to protein.

So in order to keep your immune system as healthy as possible you can start with making sure you are getting enough protein throughout your day. 

An easy way to find out how much you should be eating is to take .8g-1g x Your Body Weight. 

Example: A person who weighs 140lbs would need to consume 112 grams of protein each day.

.8 x 140lb = 112

The best way to make sure you’re eating this amount is to download an app like MyFitnessPal or LoseIt and start tracking everyday. 

Another way you can make sure you’re getting enough protein is to stock up on a protein shake for days where you may not be able to track your food. 

Having a protein shake ready for quick meals on the go is a great way to ensure you get enough of the macronutrient that is directly related to your immune system function.

Here is a great brand that provides organic and all natural nutrient dense ingredients

Protein

Packed with 32 grams of protein from peas, pumpkin and brown rice, MVP Sport supports muscle-building recovery without the calories. Digestive enzymes and probiotics allow for easy digestion and assimilation. This organic blend also includes herbs, such as Turmeric, Maca and Chaga Mushrooms, to target joints for extra recovery support. Naturally flavored for a smooth chocolate taste.  

  • High protein

  • Low carb

  • Low calories

  • Natural source of digestive enzymes and probiotics

  • May reduce cravings and appetite

Ingredients: Organic Pea Protein, Organic Brown Rice Protein, Organic Pumpkin Protein, Organic Cocoa Powder, Organic Sunflower Oil Powder, Organic Acacia Gum, Organic Guar Gum, Organic Moringa Leaf, Organic Monk Fruit Extract, Organic Acerola Cherry Extract, Organic Chocolate Flavor, Organic Maca Root, Pink Himalayan Salt, Organic Eleuthero Root, Cordy-Gen® Organic Cordyceps sinensis Mushroom, Organic Chaga Mushroom, Organic Rhodiola rosea Extract, DigeZyme® Digestive Enzyme Blend (Amylase, Protease, Cellulase, Lactase, Lipase), Lactospore® (Bacillus coagulans), Organic Turmeric Powder, Organic  Vanilla Flavor, Organic Agaricus Mushroom, Natural Caramel Flavor, Organic Black Pepper.

VITAMINS & MINERALS

Along with macronutrients, micronutrients (Vitamins & Minerals) also play a big role in maintaining a strong immune system. 

In an ideal setting, you should be trying to get in enough of these vitamins and minerals with the food you eat everyday. 

You should also take into consideration that everyone is different. Your best bet for finding your appropriate recommended micronutrient intake is to request a blood test from your primary care Doctor. 

Here’s a list of some vitamins and minerals you can incorporate into your daily lifestyle to support your immune system in the best way possible. 

  • Vitamin A/B/C/D/E
  • Folate / Folic Acid
  • Iron
  • Selenium
  • Zinc

The best way to get these Micronutrients is to grab a multivitamin supplement.

Women’s Multivitamin

Mens Multivitamin

If you don't want to take vitamins, you can opt-in for immune support supplements that are made from organic herbs, roots, and nutrient dense whole foods.

Here are some supplements to give you well rounded support. 

Immuno-Max is a synergistic blend of herb and plant extracts from around the world designed to support healthy immune function. We recommend taking it in conjunction with any of our green foods and Vir-U-Sure for comprehensive immune support.

  • Supports healthy immune function
  • May help facilitate a shorter duration of colds and flu
  • May help provide relief for stomach issues

Ingredients: Arabinogalactan AG, Colostrum, Astragalus Root powder, Cat`s Claw Bark Powder, Green Tea Extract, Self Heal Herb, Aloe Vera Gel Powder 200:1

**NOTE: Contains Milk

Full of herbs and whole foods, Vir-U-Sure offers extra support to immune function and even the healing process. We recommend combining Vir-U-Sure with any of our green foods as a double-pronged approach for complete immune health.

  • Supports healthy immune function

  • May support natural healing processes

  • Supports the body`s viral response

Ingredients: Red Algae Gigartina, Red Algae Dumontiaceae, Spirulina, Neem Extract, Olive Leaf Extract, Assimilating Enhancing System, Aspergillus based enzymes & trace minerals

Get Enough Rest

Sleep is another piece of the puzzle to optimizing your immune system. It's been proven that sleep can help your body fight and prevent infection. 

Your appropriate amount is dependent on things such as you age or lifestyle.

That being said your best bet is to aim for 8 and see how you feel with that amount. If you still feel like you're not getting enough rest and could use some more, sleep longer. If you feel energized then aim for that many. 

Here are some tips to getting better sleep:

  • Blackout curtains

  • Sleep earlier

  • Don't use your phone in bed

  • Don't drink caffeine in the afternoon

  • Start meditating before you sleep to get your body relaxed before you lay down

Staying Hydrated

It has been proven that water can have an effect on your immune-system

Staying hydrated ensures that the vitamins and minerals you take in when you eat are being optimally shuttled to your cells. 

If you aren’t drinking enough water it can lead to

  • Decreased Immune system function

  • Dehydration

  • Fatigue

  • Headache

  • Decreased Mood in women and men

To ensure you’re drinking enough water try to build the habit of drinking water when you wake up, every couple of hours during the day, as well as before, during, and after activity.

You can also try to stick to the protocol of 8 Glasses per day or trying to get in half of your bodyweight in ounces

Getting In Some Exercise

Exercise is another tool you can use to keep your immune system running smoothly. 

Studies have shown that regular exercise can “in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.”

So try to schedule a block of time during your day where you can get some type of activity in during the day. 

Here is a free Home Fitness Course You can try out. 

If you are in the process of building out a home gym, here is a quick read of all the equipment you can outfit your home-gym with.

If you don't have any equipment here is a Home Fitness program I created that doesn't require any equipment.

Free Home Fitness Course

What You Get:

  • 4 Weeks of Full Body Workouts
  • Exercise Library of 20+ Instructional Videos
  • Lifetime Access

Managing Your Stress

Another way you can support your immune system is by trying to remain as stress-free as possible. 

Some activities you can use to manage your stress

Yoga: Helps with loosening up tight areas and gets your circulation going

Here is a great HOME YOGA PROGRAM that will give you a number of great classes you can do in the comfort of your own home. 

Massage & Foam Rolling: Helps by loosening up areas of your body that might be holding onto stress

Here is a great program you can do at home that will help you release your hips

Meditation: Can help you regain control of your focus. Taking the perspective of a “witness” to your thoughts helps you to pick and choose what you want to focus on and sifting through all the mental chatter that stress produces.

Breathing Techniques: “Box Breathing” 6 seconds in / 6 seconds out has been shown to reduce blood pressure

Here is a program you can use at home to start practicing meditation

Work on building good habits at home

Create the environment and establish systems that keep you consistent. 

Implementing all of these tips into your daily regimen and creating habits around them will give you a solid base of support. 

Take some time to think about how exactly you can fit in some of the steps mentioned above into your current lifestyle so you can keep yourself healthy. 

It may be difficult at first but if you can just focus on putting one foot in front of the other, not being hard on yourself if you mess up, and stay consistent with your efforts, you can put up a great fight against the CoronaVirus (Covid 19).

Hope this information was helpful, don’t hesitate to reach out if you have any questions or are looking for support.

Ready To Get Serious With Your Health & Fitness

You're almost there! Schedule a free consult and get the Clarity you need to start taking immediate action-steps towards your goals

Symptoms of CoronaVirus 2020

Covid-19 symptoms include

  • Fever / Chills

  • Cough

  • Shortness of breath

  • Difficulty breathing

  • Fatigue

  • Muscle or Body Aches

  • Headache

  • New Loss of Taste or Smell

  • Sore Throat

  • Congestion or Runny Nose

  • Nausea or Vomiting

  • Diarrhea

If you are experiencing any of these symptoms, make sure you follow up with your Doctor and get tested as soon as possible so you can support your body in the best way.

How To Stop Stress Eating

how to stop stress eating

How to Stop Stress Eating

So you’ve noticed that you have a tendency to turn to food when you get stressed…

One moment you’re not thinking about food at all, but then you get hit with a wave of different “to-dos” or screaming toddlers and all of a sudden all you can think about is food. 

This can be extremely frustrating and it can feel like this habit is unshakable.

Don’t worry though, I got you. 

In this quick read you’ll learn how to stop stress eating for good.

What Causes Stress Eating

Stress eating

Stress eating occurs from your conditioned response to stress.

A Russian nobel prize winning scientist, Ivan Pavlov, developed a theory that has to do with what's known today as behavioural psychology

The theory has to do with the brain's natural tendency to be conditioned to a response(eating) when it’s hit with a specific or general stimulus (stress).

This is exactly what's happening when you are turning to food(response) once you are hit with the stimulus (stress). 

You can beat stress eating by interrupting your response to the stimulus with a new response. 

Examples could be:

Healthier Activity Choices

  • Going for a walk
  • Going for a run 
  • Taking a certain number of breathes
  • Drinking a glass of water 
  • Exercise
  • Stretching

Healthier Food Choices

*Note: Be mindful of moderation and be sure to stay aware of whether or not, whatever food you choose isn’t going to bring you out of your (deficit range), if your goal is weight loss.

The point is to turn to whatever you would rather turn to instead of just eating random unhealthily stuff. 

If you can develop the habit of sensing when the wave of stress hits you, you can respond with a more mindful and beneficial choice.

How to Stop Stress Eating At Work

How to stop stress eating at work

Startup Stock Photos

If you find that you stress eat at work, consider what options apply best to that setting. 

For example:

  •  If you can’t leave to take a walk, choose breathing or an exercise like squats or pushups.
  • If you’re at work and your habit is eating something that you know doesn’t support you best, bring an alternate food source. 

Once you decide what you want to do in the future, take a moment and mentally prepare yourself for that moment of stress. 

How to Identify When You're Stressed

How to identify when your stressed

Sometimes you might get so caught up in what you’re doing, that you don’t even realize you're stressed. 

You might come to your senses after you’ve already indulged in the “not so great” choice. 

If that’s you, it will help to work on your ability to identify when you’re stressed. 

Common symptoms of stress:

  • Tension 
  • Increased Heart Rate
  • Poor Posture
  • Shortness of breath 
  • Moodiness

If you can learn to notice when these symptoms show up, you can apply/deploy/act on your NEW response to the stress

How to stop stress eating at home | Create the environment

How to stop stress eating at home

If you find yourself stress eating at home, create the best environment for yourself by having your food choices ready. 

If you’re at home stressed and you’ve conditioned yourself to turn to the sugar or highly processed stuff such as

  • Any food that’s processed is usually frozen, canned, dried, baked, or pasteurized.

  • The most highly processed foods, however, will contain a lot of extra sugar, salt, oil, and calories.

  • Preservatives/Additives: dextrose, maltose, trans fats, and hydrogenated oil 

Replacing those choices with healthier alternatives will make your life easier. 

Preparation Is Key

“Failing to prepare is preparing to fail”

Along with creating and setting up your outer environment it’s just as important to pay close attention to your inner environment to develop the consistency that’s needed. 

The simple act of setting the intention to follow through with the action while staying mindful when you feel the stress, gives power to the response you intend to follow it up with. 

This means from the moment you wake up, have the intention to stay aware during the moments where you begin to feel those symptoms mentioned above. 

Once you sense those symptoms showing up, follow it up with the new habit you’re trying to create. 

Try to Keep In Mind

How to stop stress eating 2

In those moments when stress is triggered, our reactions are a choice.

While it doesn’t always feel like a “choice”...

 At the root of the issue it’s a choice. 

You have the ability to choose how you react to any given experience.

Why not Choose a reaction that supports what you’re trying to do.

When it comes to switching from a negative/unhealthy relationship with food to a positive/healthy relationship with food it’s all about preparing your environment,  building habits and developing consistency.

Hope this helps you out! 

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