Tips to help you get through isolation or more time at home due to Coronavirus
1. Stay with a regular routine
Routines fall apart quickly when you lose workday reference points and timetables. For example, there is less need to wake up early to get out for a pre-work walk or breakfast. There’s no set time for lunch or mid meal breaks so they begin to drift and merge. There are no boundaries or barriers for accessing food and drink from the home kitchen and pantry.
Get out of sleep wear into day clothes. Make the bed. Pop on sand shoes or exercise gear to make it easier and automatic to step into the fresh air to move your body more.
Find a dedicated spot to work from or study at. Clear the table when you have finished for the day or cover it with a table cloth/sheet to signal the workday is over.
If necessary, set the alarm so you get up in time to have a full and interesting day. Build physical activity into your day. Add deliberate quiet time and relaxation when all electronic devices are turned off.
Keep the kids in a school time routine.
Broken routines disrupt eating patterns and might disrupt your health. You need to remain as healthy as you can.
2. Break up your day
Without interruptions from work mates and customers, you may find you finish a day’s work faster than usual. Use the spare time cleverly to build and maintain your general health.
Interrupt your bottom time. Get off your bottom every 20 to 30 minutes and walk around for at least 2 minutes.
Add planned physical movement: a solo walk, bike ride or run outdoors if allowed or an indoor activity routine such as stair climbing, floor yoga and pilates or with an exercise machine … work movement into your day.
Break up the daytime work routine with varied tasks to minimise boredom and work fatigue.
3. Treat boredom, stress, loneliness and fear without extra food and drink.
Eating and drinking do not solve emotional problems. Have a list of non-food emotion busters to quickly pick from: mind challenges (crosswords, sudoko), creative pursuits (crafts, handwork, construction, art, musical instrument), tasks (de-cluttering, cleaning, laundry), movement (dance, punching bag, dart board, skipping rope, stretches), contact (live chatter, phone a friend, phone a help line), and relaxation (meditation, gardening, calming music, 20-minute nap).
Create your own list today before you discover you need it.
Avoid screen time in your down time. Apart from filling your head with bad thoughts, sad events, anxiety and fear, excess screen time is bad for your body. Keep screen time in leisure time down below 7 hours a week or 1 hour daily.
4. Use food wisely.
You may have bought up big and now have enough spare food to last a fortnight or more, should you really need quarantine. With cupboards bulging and counter tops littered with spare packets of food, it is very tempting and easy to eat emergency back-up reserves.
To avoid eating into backup supplies, plan a full menu of emergency meals and snacks to last a fortnight. Assume you will not be able to get out to the shops to top-up.
Work out how much food your household needs for all meals and snacks. Put the non-perishable food aside in large sealed cardboard boxes ready for emergency use. Set aside perishable meats or pre-prepared meals, tagged emergency, in the freezer. Do not tap into the reserves until you need to.
Pre-pack lunches and planned snacks for everyone at home to manage how much gets eaten. Not only does pre-packing help your weight and health, it helps you ration food so it lasts long enough. Aim to have finished eating at least two hours before bed time.
Eat and drink away from the workspace and viewing screens without distractions. Leave the TV off, turn off the computer, and leave the phone and digital devices behind set to sleep mode.
Keep a closer eye on how much you cook up and serve especially from bulk-sized packs. It is hard to judge quantities at the best of times but when faced with bigger packs, humans will cook, serve and eat more. If you have cooked too much, freeze or refrigerate the balance for another day rather than pop it onto someone’s plate.
What you eat and drink in private, no one else sees. You may be more self-conscious about what and how much you eat in a work environment or when out and about. Keep an eye on yourself.
Once you enter quarantine, use up perishable items first to avoid wastage and risk of running out of food.
5. Consider whether you need a vitamin and mineral supplements.
Continue with your current vitamin and supplement routine. This is very important for anyone who has been prescribed vitamins and minerals by their dietitian or doctor.
A well planned fortnight without fresh food will be nutritionally complete but the big unknown here is whether you and I are still able to get the right combination of foods from the supermarket due chaotic panic buying across Australia. A fortnight without a well balanced diet will not matter but if the time frame continues too long, a general low-dose all purpose multi-vitamin and mineral tablet might be right for you.
A supplement will not keep Coronavirus away. Do not expect to boost your immune system with a supplement.
6. What is in my emergency back-up boxes?
The contents of my boxes reflect what I could buy from the supermarket and what I already had in my pantry. I did not panic buy and, like others, was faced with limited choice and rationing when I finally went shopping. That’s why I dug into my pantry to set aside foods that keep well. The foods marked with a * are what I had in my pantry already. I topped up on some of these.
Be flexible and adaptable. You may not have any other choice.
Legumes and lentils:
Meats and other protein sources:
Miscellaneous items* in my everyday kitchen that are used in small amounts but will not run out over a fortnight:
What have you managed to get for your emergency fortnight supplies?
Do you want to know how much food to set aside starting with FRUIT? Over the coming days, I will outline how much food to set aside to meet basic nutrition needs. This is not the time to let your nutrition slip.
Tell me over at FaceBook what you’d like to know and what you have in your pantry. Join me over there to share your tips with other readers. Share tips for reducing waste in order to have enough food to last a few weeks in isolation.