It is now the Easter holidays in the UK, however you might not notice it! Things are certainly very different this year as the children were already home from school because of the current COVID-19 coronavirus pandemic.
Most adults are working from home too unless their jobs are classed as essential. If unable to work from home and jobs are not essential then adults are in lockdown at home, hopefully furloughed until their place of business reopens.
Many places that would usually be closed for the Easter bank holiday weekend are now open, such as doctor’s surgeries, as the country tries to restrict the spread of this dangerous virus.
Whether you’re suddenly trying to home school your children at home, work effectively from home or are simply trying to stay motivated and keep your health in check during these abnormal times, I have a great article from Viva! to guide you on staying healthy, focused and motivated during the UK coronavirus lockdown and especially if you are in self isolation.
Keep your health on track and discover some delicious vegan recipes to maintain your wellbeing and productivity.
This article covers:
- Top tips for what to eat while working from home
- Recipes to help maximise your effectiveness
- How to keep healthy and focused whilst in isolation
Top tips to stay healthy when self isolating
For most of us, our daily work routine has been somewhat different in recent weeks. Since the government implemented social distancing guidelines earlier this month most places of work have closed, resulting in millions of employees working from home.
This dramatic change in routine has left many of us in a state of shock and confusion, raising important questions like – what do I eat now I can’t go to Pret?!…
Each day, millions of us look to supermarkets, cafes, restaurants and other food providers to supply our insatiable appetite for food on the go. Pre-packaged food often includes useful information such as calories, nutritional content and many healthy foods boast exciting ingredients like superfoods and antioxidants.
As we find ourselves in the midst of a national lockdown and we can’t rely on our favourite outlets for food – how are we going to make sure we eat well at home?
What if we’re self isolating and we want to try and boost our immune system? What are the best things to eat?
The food we eat has a huge impact on how we feel so it is integral that during these challenging times we take care to look after our bodies and fuel them with the right foods.
Viva! are the UK’s leading vegan campaigning charity and their experts from Viva! Health have compiled a simple list of key foods that will help you to stay focused, maintain energy levels and support your immune system whilst in self-isolation.
Viva!’s Vegan Recipe Club have created a list of easy, delicious and store cupboard friendly recipes which use these ingredients so you can stay healthy and motivated during lockdown.
Top tips for what to eat while working from home
Energy
Whole grain carbohydrates and foods rich in fibre play an essential role in keeping your body energised. Here is a short list of some of these foods that can help you achieve this:
- most fruit and vegetables – particularly bananas
- pulses (peas, beans and lentils), nuts and seeds
- whole grain products including brown rice, oats, quinoa, wholegrain bread and whole wheat pasta
It’s important to note that in this feature we’re focusing on foods that are slow energy-releasing as they keep us fuller and maintain energy levels for longer.
Concentration
Low serotonin levels can lead to trouble concentrating, remembering things and even feelings of anxiety and lack of motivation. Serotonin is made from the amino acid tryptophan, which we cannot make so must obtain it from our diet. Consumption of certain foods allows us to manufacture more serotonin which can boost concentration – some of the best foods for this are:
- nuts (cashews, walnuts, almonds and pistachios)
- seeds (sesame, pumpkin, sunflower and chia)
- soya beans (edamame)
- tofu and tempeh
- pulses (peas, beans and lentils)
- oats and wheat germ
- bananas, spinach and other leafy greens
Immunity
Here are some of the most potent foods for supporting your immune system. They are inexpensive, widely available foods and can be enjoyed by everyone. They won’t make you virus-proof but the more robust your immunity is, the better your chance of either avoiding the infection or fighting it with only mild symptoms.
- Garlic – Love it or hate it, garlic has superpowers when it comes to your immune system. Research shows it stimulates and activates your white blood cells – immune system soldiers – supercharging their powers.
- Fruit and vegetables – Bursting with vitamins, minerals, antioxidants and healthy carbs, fruit and vegetables are truly irreplaceable. Frozen fruit and veg are also very nutritious and often cheaper than fresh. Be sure to include green leafy vegetables, citrus fruit and berries – those have the most antioxidants.
- Ginger and turmeric – Both from the same family, ginger and turmeric contain several potent biochemicals which are very strong antioxidants. They also have antimicrobial properties, helping to fight infection.
- Vitamin D – Often overlooked, vitamin D plays an important role in our immune system and can help protect us from infections.
- Zinc – Zinc is a mineral we all need but don’t always get enough. It is crucial for a healthy immune system so make sure these foods make an appearance on your daily menu – pumpkin seeds, lentils, tofu, tempeh, whole wheat pasta or wheat germ.
Vegan recipes to help maximise your effectiveness
Overwhelmed by all of this information?
We thought you might be.
Here are the Vegan Recipe Club’s top recipes incorporating all of these incredibly beneficial ingredients so you can easily stay healthy and focused in self-isolation.
Breakfast
- Get your day off to a smashing start with this recipe packed full of protein and slow releasing carbs: https://www.veganrecipeclub.org.uk/recipes/smoky-baked-beans
- A very quick, healthy and hearty breakfast which can be made the night before. The yummy oats provide slow releasing energy and are good for encouraging serotonin production: https://www.veganrecipeclub.org.uk/recipes/overnight-oats
- Tofu packs a protein punch and this easy recipe will keep you full all morning: https://www.veganrecipeclub.org.uk/recipes/super-fast-scrambled-tofu
Snacks
- Try this smoothie to de-frazzle your brain after a morning full of virtual meetings https://www.veganrecipeclub.org.uk/recipes/concentration-smoothie
- · Swap shop-bought sugary snacks packed with refined sugar for these delicious wholefood treats https://www.veganrecipeclub.org.uk/recipes/easy-energy-balls
Lunch
- Perfect for a work lunch where you’re short of time… bung everything in the jar, add boiling water and you’re good to go. Add some garlic, ginger and seeds for an extra health- boost!https://www.veganrecipeclub.org.uk/recipes/vegan-diy-healthy-pot-noodle
- A simple healthy recipe and perfect for when you’re short of time. Brimming with the benefits of immunity-boosting garlic and superfood tahini packed with calcium https://www.veganrecipeclub.org.uk/recipes/toast-all-good-stuff
- · Bring the taste of the exotic to your table with this fragrant and super healthy soup. Perfect for supporting your immune system with lots of fresh ginger https://www.veganrecipeclub.org.uk/recipes/homemade-instant-thai-soup
Dinner
- Wholemeal rolls and kidney beans make this speedy recipe a filling and nutritious dinner option https://www.veganrecipeclub.org.uk/recipes/fast-healthy-burgers
- Missing that delicious katsu curry from a certain high-street restaurant chain? Get your katsu fix right here – packed with nutritious tofu you’ll be full until breakfast https://www.veganrecipeclub.org.uk/recipes/tofu-katsu-curry
- OK so this one isn’t packed with superfoods but it is way healthier than the traditional dairy version. Add spinach, broccoli and use whole wheat pasta for a super healthy option https://www.veganrecipeclub.org.uk/recipes/quick-healthy-vegan-mac-n-cheese
Desserts
- Satisfy your sweet tooth with this deceptively healthy 5-minute dessert https://www.veganrecipeclub.org.uk/recipes/fruity-froyo
- Save your hard-earned cash by making your own healthy vegan ice-cream. It’s one of your five a day and also contains super healthy nuts https://www.veganrecipeclub.org.uk/recipes/super-fast-healthy-ice-cream
With this amazing range of recipes, it can be fun and easy to incorporate super healthy and deeply nutritious ingredients into every meal. So why not make the most of your time at home and get in the kitchen, pop the radio on and get cooking!
Great articles to read next:
Is wholemeal bread better than white?
How to stay healthy during the coronavirus (+ 6 vegan store cupboard recipes!)
Get a free Abel and Cole organic fruit + vegetable box
Benefits of chilli flakes + quick, easy vegan chilli recipe
10 easy ways to eat sweet potato
How to make your own plant-based oat milk at home (it’s really easy)
Vegan recipes and go-to brands for a healthy chocolate fix
A bunch of easy healthy recipes from UK money & lifestyle blog Lylia Rose!
5 easy and nutritious vegan breakfasts to get 3 of your 5-a-day
Moringa powder green smoothie recipe
Delicious green kale & moringa powder juice recipe
How to make the best homemade muesli without a recipe
Healthy chocolate milkshake recipe
Easy vegan sweet potato soup recipe
Pin for later!
Bibliography
Arreola R, Quintero-Fabián S, López-Roa RI, et al. 2015. Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of Immunology Research. 2015:401630.
Grzanna R, Lindmark L, Frondoza CG. 2005. Ginger – an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food. 8 (2) 125–132.
Kunnumakkara AB, Bordoloi D, Padmavathi G, et al. 2017. Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. British Journal of Pharmacology. 174 (11) 1325–1348.