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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, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth 
#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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