Tips from Dahlia The Dietitian

March 26, 2020

Hello, its Dahlia the Dietitian here.

How are we doing? It’s important to remember to breathe and know that we are all in this together.

I’ve put together a few tips that have helped me maintain my physical and mental health during this time. See my tips below.

I hope you and your family are staying safe and healthy and I’m sending positive vibes your way!

Let’s be in touch!

All the best,


Dietitian Tips

  1. Keep up with your routine as much as possible. Often times, routine and habits keep us grounded and safe, especially during crisis and so much unknown.
  2. Stay active while social distancing. Whether completing a workout online or taking a walk outside, it’s important to keep moving. I find it helpful to take three walks a day and I use them to break up my work schedule. One walk in the morning, one in the afternoon, and one after work before it gets dark! Below is a list of exercise apps that are offering free trials and specials:

Peloton App

Melissa Wood Health

Class Pass

Core Power Yoga


3. I’ve listed recipes below that utilize shelf-stable products such as canned beans, dry lentils, rice, and eggs. Quick tip: often times canned goods especially beans are canned with a fair amount of salt to help keep it shelf stable. Rinse your canned veggies/beans with water using a colander to remove the excess salt. The rinsing process also removes excess starch in canned beans which usually contributes to gas and bloat.

Herbed Chickpeas

Slow Cooker Red Beans and Rice

Lentil Bolognese

Shakshuka with Canned Tomato

Asian Quinoa Salad

Whole Grain Spinach Banana Muffins

Spicy Black Bean Burgers

4. Contrary to popular belief, frozen fruits and vegetables are just as healthy fresh ones. Fruits and vegetables are frozen at their peak ripeness and retain their vitamin and mineral content. If your grocery stores have run out of fresh produce, stocking up on frozen alternatives is a great choice. I love using frozen fruit in smoothies to make them extra cold and thick. I use frozen veggies in stir fries.

5. Practicing self-care and being kind to ourselves is especially important for our mental and physical health during this time. My favorite form of self-care is exercise and putting on a nourishing face mask before bed. I’ve listed some other ideas below:

  • Enjoy warm bath with Epsom salt to help relax your muscles
  • At-home manicure and pedicure
  • Dance party with your family or schedule one virtually with friends
  • Explore a hobby you have been putting off
  • Snuggle up on the couch with a good book and warm tea
  • Baking or cooking
  • Call a friend