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Blog, Health & Wellness  /  March 6, 2020

The Coronavirus: Prepare, Don’t Panic

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If you’re anything like me, you can quickly feel overwhelmed (and slightly fearful) about all the breaking new reports, featuring the coronavirus. Lately, every news station, Instagram feed, and dinner table conversation is focused on this booming sickness. And honestly, it seems to be causing shear panic over most of the world. 

So, what’s the deal with the coronavirus? Is it really as bad as they say it is? Is it worth fretting over? How can we best protect ourselves?

In my opinion, no, the coronavirus is not worth losing sleep over. Why? Because stress actually weakens our immune system. At the end of the day, stress will only hurt, not benefit, us. And in the face of any sickness, we need our immune systems to be in tip-top shape. Trust me when I say: I’m speaking to myself as much as I say this to you. With that being said, there are practices we can put in place to protect ourselves and our loved ones. We can take preventive measures to stay healthy and minimize our exposure to this virus. 

Before we dive into exactly how to protect ourselves, I first want to share some statistics about the coronavirus:

  • As of February 27, 2020, there were 82,294 confirmed cases worldwide. Only 3,364 cases were in countries outside of China. 
  • Of the 3,365 cases in other countries, there were 57 deaths. That’s a 0.017 death rate.
  • The majority, if not all, of the deaths have been in people who are elderly or immune-compromised.  
  • The virus is mostly spread through coughing and sneezing particles. However, infected surfaces (door knobs, counters, etc) may also contribute to the spread of the virus.   
  • The virus can only infect you if it enters through your eyes, nose, or mouth. More on this below.
  • Face masks are only helpful if you are the sick one. Masks prevent the spreading of germs from an infected person to other people or surfaces. Wearing a mask as a method of prevention has not been shown to be effective.
  • Any virus, including the coronavirus, cannot be treated with antibiotics.

Given these facts, what can we do to best protect ourselves and prevent contamination?

The Coronavirus

  • Wash Your Hands

You’ve heard it a million times before, but I’ll say it again because it’s that important. Washing your hands is the #1 way to prevent any sickness, including the coronavirus. However, hand washing it only effective if you wash and scrub for 20+ seconds. Considering singing the ABC’s or reciting the Lord’s prayer while hand washing to ensure you’re scrubbing long enough. Be sure to thoroughly rinse and dry your hands, too.

  • Don’t Touch Your Face

Growing up, I always remember my mom telling me to not touch me face. Now, I’m thankful I have this lesson engrained in my brain. Viruses and other pathogens can only enter our bodies through our eyes, nose, and mouth. Meaning, we transport germs from other people or surfaces directly into our bodies when we touch our face. Do yourself a favor and keep those hands away from your pretty face! 

  • Limit Travel

I hate to be the bearer of bad news, but canceling that upcoming vacay might be the smartest decision right now. Unfortunately, airplanes are breeding grounds for all kinds of germs, like the coronavirus and more. So, postponing any travel plans is wise. But, if you can’t delay your travel, I recommend washing your hands as often as possible and using hand sanitizer. Better yet, you can limit your exposure to toxic chemicals, protect your gut, and prevent over-sanitization by making your own homemade hand sanitizer. 

  • Catch Some ZZZ’s

In a world that is constantly on-the-go, sleep is highly underrated. There is something to be said for pressing pause, taking a break, catching some zzz’s, and actually letting your body rest. If you’re constantly feeling tired and overwhelmed, it’s time to listen to your body and get some much-needed rest. Even if you feel wired and energized all the time, this could be your body’s way of coping with the high-demands of your day-to-day life. No matter who you are, you need sleep. There’s a good reason God designed us to sleep about 1/3 of our lives. In fact, during sleep your memories solidify, muscles and tissues repair, immune cells increase, neural connections are formed, gut flora improves, and organs fully detox. I don’t care who you are- no one can claim that sleep isn’t important. 

  • Get Outside

Being outside in the sunlight is the best way to get your daily dose of vitamin D. Unfortunately, the majority of us are deficient in this essential vitamin, yet it’s essential for immune health. So, it’s critical that we spend at least 20 minutes per day outside to boost our vitamin D levels. Additionally, being outside in the fresh air is known to improve mood and reduce stress. As we discussed earlier, stress doesn’t do our health any favors, so minimizing stress is critical- especially during cold and flu season.. or coronavirus season.

  • Boost Your Immune System

Our society, as a whole, is severely deficient in many essential vitamins and minerals. Some of the most common deficiencies include: B vitamins, vitamin D, zinc, and magnesium. To best support your immune system, you might want to consider supplementing with these vitamins, minerals, and other immune-boosting herbs.

    • Vitamin A
    • B Vitamins
    • Vitamin C
    • Vitamin D
    • Elderberry
    • Oregano Oil
    • Probiotics

*Before trying any new supplements, I recommend consulting your health practitioner. These supplement recommendations are based on my education as an FNTP and personal experience.

**Another note on supplements: Be careful to only buy high quality supplements. If you can’t buy professional-grade supplements from your health practitioner, I recommend looking for brands that are certified by USP or GMP. This guarantees the supplement’s quality, purity, and safety.

  •  Anti-Inflammatory Diet

By adopting an anti-inflammatory diet, you’re giving your immune system it’s best fighting chance. This means saying good-bye to alcohol, excess caffeine, sugar, and processed/refined foods. When you consume these foods, your immune system actually takes a hit for a solid 24 hours. As a result, you’re more likely to fall victim to the coronavirus or other illnesses. Alternatively, you can eat fresh, whole foods, like organic fruits and vegetables, grass-fed/pasture-raised meats, wild-caught seafood, sprouted nuts and seeds, healthy oils, dark chocolate, and more to help your immune system thrive. 

  • Have Faith

I don’t know where you are on your spiritual journey, or if it’s even existent. But, I can confidently tell you that God is faithful. He is good, kind, and loving. And He works all things for His good (which is our good, too). In the Bible, God tells us “not to fear” 365 times. I firmly believe that’s once for every day of the year. Because God wants us to let go of all fear, every day. There is no day or season that God calls us to fear, even amidst the chaos of the coronavirus. So, let God’s perfect love cast out all fear. Have faith, friend. It’s well worth it.

 

While we can’t necessarily control the outcome of the coronavirus chaos, we can take steps to protect ourselves and loved ones to the best of our abilities. You bet I will and I hope you do, too! How will you be protecting yourself this season?

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nourishedbykelseynicole

Kelsey, FNTP, CPT
#viralpasta: gluten-free, hormone-healthy edition! #viralpasta: gluten-free, hormone-healthy edition! 
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I'm not one to jump on the bandwagon often, but I couldn’t help myself when it comes to this mouthwatering, cheesy, viral pasta dish. Let me tell you: it did not disappoint.
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I made this recipe gluten free and hormone friendly using these ingredients:
• @jovial cassava penne pasta
• grass-fed better
• cherry tomatoes
• fresh basil 
• fresh garlic 
• real sea salt
• goat cheese
• grass-fed ground beef or pasture-raised chicken
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Directions:
1. Roast the cherry tomatoes, cheese, basil, garlic, and butter in a skillet or dish at 400F for 20-25 minutes.
2. Meanwhile, make the pasta and protein of choice. Set aside.
3. When the cheese are tomatoes are done, add the pasta and mix together. Top with meat! 
4. Enjoy the creamy, cheese deliciousness! 
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Did you try this viral pasta? What were your thoughts?
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes
Myth: self care is selfish.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I used to think self care was selfish. But as the years go by, I'm learning that self care is anything but. In reality, it’s one of the best things we can do to support a healthy mind and body!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the truth: when we take care of ourselves, we can better take care of others. Taking it a step further, regular self care means:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Reducing stress⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Increasing happiness⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Supporting a healthy mind and body⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Becoming a better version of you⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And, who doesn’t want that?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, in a fast-paced world with little margin, putting time and money aside for "self care" can feel close to impossible! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, how do you know if you need to up your self-care game? Are you...⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Agitated or anxious?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Quick to anger or impatience?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Depressed or unmotivated?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Run down or sick often?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If so, the answer is yes. You need a little more self care in your life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, self care doesn’t have to be expensive or time consuming. These self care ideas are budget-friendly and easy to do at home! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, what's your favorite way to practice self care? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #selfcare #selfcareonabudget #selfcareideas
Coming back atcha with the nourishing food swaps! Coming back atcha with the nourishing food swaps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We've gotten so backwards with our eating habits and diets, that most of us would consider nourishing foods to be "unhealthy!"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, I'm here to bust these common food myths and get you on the road to a nourished body 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today's focus: cooking oils! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you load up on cooking oils, you can walk right past the canola oil, sunflower oil, margarine, and olive oil. These oils are highly unstable, meaning they turn toxic at lower cooking temps. And you never want to cook with them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, opt for STABLE cooking oils, like coconut oil, ghee, grass-fed butter, or avocado oil! Not only do these cooking fats stay stable at higher cooking temps, but they also provide essential fat-soluble vitamins, energize your mind and body, and make your food taste so much better! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't believe me? Just try it for yourself and let me know how you feel + how much better your food tastes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fats #cookingfats #cookingoils #healthycookingoils #saturatedfats
Should you drink coffee or skip it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IMO, coffee has unfairly gained a bad rap over the last couple years. Sure, it shouldn't be used as a crutch for energy, but it definitely doesn’t need to be ditched all together!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As with most things in life, coffee comes with it's boundaries. Outside it's boundaries, coffee can cause: gut distress, hormonal imbalance, adrenal fatigue, etc. I'm sure most of us have experienced the bathroom problems, jitters, and anxiety coffee CAN cause, which is why I think there's so much confusion around coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, when is coffee a good thing? Within it's ground rules! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee Ground Rules:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Never drink coffee on an empty stomach. Without food, coffee creates a hormonal catastrophe. It spikes blood sugar and depletes adrenals, leaving you feeling exhausted later in the day and putting your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Add grass fed, raw cream/butter, sugar, and/or collagen to your coffee- but only the real stuff! These REAL ingredients will help regulate your blood sugar and feed your adrenals. The worst thing you can do for your thyroid and adrenals is drink coffee black on an empty stomach!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Opt for high quality coffee that is third party tested. Most conventional coffee beans are packed with mycotoxins (aka mold) that isn’t healthy to consume. Looking for coffee that is third party tested helps ensure the quality and benefits of your coffee. Personally, I like Four Sigmatic, Bulletproof, and Illy coffee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd be lying if I said I didn't LOVE drinking my hot, frothy cup of coffee each morning. But since learning to enjoy it within it's limits, I've felt a HUGE difference. I'm no longer anxious or jittery because due to drinking black coffee on an empty stomach! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, tell me: did you know these coffee boundaries? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
As promised, after a CRAZY few days, we’re back As promised, after a CRAZY few days, we’re back to our regular programming... Starting with adrenal fatigue! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you suffering from this thing called “adrenal fatigue?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, most of us are dealing with a degree of adrenal fatigue- thanks to high stress lifestyles, processed diets, exposure to everyday toxins, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even worse, most of these common symptoms are considered "normal” 🙅🏻‍♀️ And most of us just deal with them, thinking it'll never change. But we are so WRONG!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if I told you: you don't HAVE to live with brain fog, fatigue, low libido, insomnia, depression, and/or weight gain?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s true!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you bring your body back into balance, these symptoms naturally dissipate, and once again, you can live with energy, vibrancy, and excitement!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you deal with these symptoms of adrenal fatigue, here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. SLEEP. Aim for 8 hours a night and prioritize sleep over workouts. Without adequate sleep, the adrenals will naturally suffer big time! If you have trouble sleeping, try eating a bedtime snack, eating foods high in magnesium, and blocking out blue light.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. EAT. No, 1,200 calories per day is NOT ENOUGH. Eat more balanced meals, about 3-4 hours apart. And, don't get me started on "low carb" diets. Your body needs carbs for energy, so do your adrenals! Eating now carb is the best way to put your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. MOVE. Find a low intensity activity you enjoy (ie. walking, leisurely biking, roller skating) and do it several times a week. If you can get your movement in outside, that's even better. The sun is your best source of Vitamin D! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you suffer from any of these symptoms? What has your experience been with adrenal fatigue? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
In case you missed it, Texas has been dealing with In case you missed it, Texas has been dealing with record breaking temperatures, snow fall, and power outages. *Photo is from day 1 before we knew just how crazy things were about to get!*
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After almost 24 hours without power and water, our water came back on and we’ve experienced intermittent power. I am SO THANKFUL to have a working stove, running water, and warm home. I know so many other Texans aren’t as lucky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll be back next week to share about adrenal fatigue, coffee hacks, and more nourishing food swaps. But for now, will you join me in praying for Texas? Specifically for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• the restoration of power and clean water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• protection over families and homes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• quick provision over busted pipes and other house issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• warm food and drinking water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❤️❤️❤️❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #texassnowstorm #snowpocalypse #houstonsnowpocalypse
As someone with a MAJOR sweet tooth, I definitely As someone with a MAJOR sweet tooth, I definitely understand the challenge of sugar cravings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What about you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a feeling most of us are a little too familiar with the challenge of sugar cravings. And if you're not, I don't think I believe you.. 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, sugar cravings aren't JUST sugar cravings. They're a great indicator that our body needs some specific support! When I started listening to my body and feeding it the nutrients it needed, my sugar cravings practically disappeared. Sure, I still LOVE a delicious sweet treat, but it's no longer an insatiable craving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to gain control over your sugar cravings, too?Here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat balanced meals with protein, carbs, and fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Focus on eating whole foods, instead of processed and packaged options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Eat a meal or snack every 3-4 hours.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Drink water with a sprinkle of pink Himalayan salt or sea salt throughout the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These tips will help regulate your blood sugar, meet your nutrient needs, and provide energy to your mind and body. As a result, you can expect to have LESS SUGAR CRAVINGS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who also has a major sweet tooth! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #sweettooth #sugarcravings #kicksugarcravings #balancedmeals
The best Valentine's Day gift for your babe? 💋 The best Valentine's Day gift for your babe? 💋
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Homemade cookies! I mean, is that even a question?!?
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And these Copy Cat Hippie Chip Cookies are just what you're looking for. They’re a homemade version of the BEST cookie from my favorite hometown bakery. Since I no longer live there, I had to perfect this homemade version and I'd say it's pretty darn close. These cookies are chewy, chunky, and sweet & salty. The best kind of cookie, if you ask me! 
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But, in case chewy cookies aren't your thing, I have other delicious and nutritious cookies on the blog, like Paleo Chocolate Chips Cookies and Pecan Chocolate Cookie Dough Bites! 
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To get these recipes, head to the blog and search (at the top of the screen) for "cookies" 👉🏼 @nourishedbykelseynicole
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #hippiechipcookies #hippiechip #valentinesdayrecipes #valentinesdaycookies
Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀ Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fact of the matter is most of our livers could use a little extra love, thanks to poor diets, stressful lifestyles, alcohol and OTC drugs, and other environmental toxins.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fundamentally, a healthy liver is NEEDED for detoxing toxins, producing hormones and cholesterol (yes, you need cholesterol), storing and delivering nutrients, and providing glucose for fuel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, yeah. Healthy livers are important! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But how do we know if our liver needs some love? Common indicators include skin issues, frequent headaches, digestive upset from greasy/fatty foods, morning sickness, and pain in the upper right abdomen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, there are many whole foods that naturally support a healthy liver! To give your liver a little extra love, include these liver superfoods in your diet:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Beets⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Dandelion root⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Bone broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Grass-fed liver⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Lemon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today, do yourself a favor and love on your liver! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #liverhealth #liverlove #loveyourliver #liverfoods
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