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Going to the grocery store these days can seem frightening so you may want to make sure you do not bring home germs to your kitchen. Here are ways to make your kitchen a clean space during Covid-19.

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Keep everything from your countertops to your dining room chairs germ-free.

In light of the coronavirus outbreak, everyone is taking extra precautions to sanitize and disinfect the surfaces in their homes to avoid the spread of unwanted germs. And with the whole family at home more than usual due to school closures and mandatory work-from-home policies, the kitchen is receiving plenty of foot traffic. As everyone stocks up on extra canned goods, non-perishable foods, and other must-have ingredients to stay nourished during quarantine, you're probably wondering how to disinfect the food you bring from the grocery store, as well as other key areas in your kitchen.

To start, experts recommend that you clean the kitchen in two parts, according to T. Start by cleaning countertops, the dinner table, kitchen floor, microwave, and refrigerator with soap and water or other specialized cleaning products designed for materials, such as wood or granite. These products do not kill germs, but they will polish each surface and rid them of sticky spots, stains, and other messes. "Cleaning removes dirt and the organisms that cling to dirt," William F. Carroll Jr., a chemist at Indiana University, tells The Huffington Post.

When cleaning your home, experts suggest wearing disposable gloves to avoid contracting the virus or other germs on your skin. If you don't wear gloves, thoroughly wash your hands with warm water and soap for at least 20 seconds after you've finished cleaning.

Once you arrive home from the grocery store, experts say that you should rinse fresh produce under water as usual. "You do not need to soak your produce in a sanitizing solution," says Aubree Gordon, an epidemiologist at the University of Michigan. According to the European Food Safety Authority, there are no known instances of produce or food itself transferring coronavirus. However, if you've purchased packaged foods such as canned goods pasta, cereal, or prepared salad mix, consider transferring the food to an airtight container and disposing of the original packaging, as the virus or other germs could live on boxes or bags.

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How to Disinfect Your Kitchen and Your Food During the Coronavirus Outbreak, According to Experts

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Keep everything from your countertops to your dining room chairs germ-free. In light of the coronavirus outbreak, everyone is taking extra precautions to sanitize and disinfect the surfaces in their homes to avoid the spread of unwanted germs. And with the whole family at home more than usual due to school closures and mandatory work-from-home policies, the kitchen is receiving plenty of foot traffic.

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It may be difficult to cook together but quarantine is the perfect time to attempt new recipes at home, this helps to avoid going out to eat as often.

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26 fun recipes you can make with kids during coronavirus quarantine

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One of the best life lessons you can teach your kids is how to make their own meals. Get them started in the kitchen young by having them measure out ingredients, mix things with their hands, roll up pigs in a blanket and burritos and pick their own toppings for their homemade pizzas and pinwheels.

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Nutrition affects not only our health but also our emotions. Being stuck in the house can make life seem repetitive and sad. Good nutrition can help solve this.

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My patients these days are expressing more angst and fear, and looking to find ways to cope with the pandemic and the "new normal." With children and entire families home together all day, and work and school schedules disrupted, loss of a daily routine can increase anxiety and disrupt healthy eating. One of the drivers for this increase in anxiety seems to be uncertainty, which can throw plans for healthy eating out the window.

Meal planning for a family, a challenge on its own, can be more so now with seclusion at home, more people to feed with different tastes, and more food stores with limited groceries and shopping times. There's also the uncertainly of bare shelves, with normal staples of a nutritious diet unavailable, at least temporarily. It's tempting to buy whatever is available, even if it's not something that's part of your normal diet.

It's hard to cope with being quarantined and not reach for your favorite salty, crunchy snack because of boredom or feeling on edge. A few pretzels or chips are okay, but many people may not be able to step away from eating the entire bag once it's open. Also, if you're already feeling blue, the quick fix of cookies or cake will ultimately make you feel worse. Processed foods and shelf-stable items like baked goods contain a lot of simple carbohydrates that create a yo-yo effect on our blood sugar, which can drive anxiety and worsen mood.

How then can we mindfully make good food choices?

Make a schedule or a daily meal plan. A schedule is more predictable for you and for everyone in your household.

Consider apps to stay connected around a meal. Skype, Zoom, or FaceTime with family and friends. Share recipes or even cook virtually together.

Plan for groceries. Try to buy fewer processed, high-salt or high-sugar snacks.

Load up on fruits, vegetables, whole grains, healthy fats, and lean proteins.

Save money. Skip the high-sugar soda and juices; instead flavor water with edible citrus or berries.

Plan and enjoy an occasional comfort food for a weekly treat - pick a day and enjoy whatever you want, just not all your favorites on the same day!

Manage your environment. If candy is simply not in the cupboard, then you can't eat it.

You might be surprised to learn that certain nutrients in foods have been shown to reduce anxiety or spur the release of neurotransmitters such as serotonin and dopamine - and we all want to feel as good as we can during these times of uncertainty. People are feeling a lot of stress right now, and the unfortunate reality is that stress worsens feelings of low mood or angst, and it also suppresses our immune systems. Therefore, targeting immune-boosting foods will have a dual effect - you may feel less anxious and boost your immunity.

I'd suggest incorporating these foods as a way to include healthier options into your nutrition during this unusual time of stress and uncertainty. We all have to eat, so attending to our nutrition is something we can all control, and then reap the benefits of an improved mood.

Reduce anxiety and boost immunity by choosing:

Citrus fruit and red bell peppers (both rich in vitamin C, which in some studies has been shown to support your immune system)

Spices: ginger, garlic, turmeric, and capsaicin (from chili peppers) can be easily added to soups, stews, stir-frys, or salad dressings.

Foods rich in zinc such as oysters, clams, mussels, cashews, liver, beef, and egg yolks. You may recognize zinc as an ingredient is the cold remedy Zicam, as zinc has some virus-fighting effects.

Magnesium-rich foods may help you to feel calmer, and help support immunity. Stress can deplete our magnesium levels too. Examples are legumes, nuts, seeds, leafy greens, and whole grains.

Fatty fish like wild Alaskan salmon contains omega-3 fatty acids. A study on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety.

Eat probiotic-rich foods such as pickles, sauerkraut, miso, and kefir.

Add some antioxidants to your anti-anxiety diet, which can support your immune system.

The bottom line:

Staying at home during the COVID-19 pandemic is challenging for everyone, and the increased anxiety (and boredom) can cause people to abandon their healthy eating intentions and snack on whatever is around. But with a little thought and planning, you can continue to make good food choices and maybe even boost your mood and immunity.

For more information, listen to our podcasts and see our Coronavirus Resource Center.

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Eating during COVID-19: Improve your mood and lower stress - Harvard Health Blog

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Staying at home during the COVID-19 pandemic is challenging for everyone, and the increased anxiety (and boredom) can cause people to abandon their healthy eating intentions and snack on whatever is around. But with a little thought and planning, you can continue to make good food choices and maybe even boost your mood and immunity.

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Here are some ideas of what to add to your diet to stay healthy during the pandemic. These tips can help better your body's immune system throughout quarantine.

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The thought of eating to boost your immune system may conjure up less-than-thrilling images of garlic and broccoli on repeat. But there are plenty of tasty foods proven to help your body fight off viral and bacterial infections.

As a nutritionist and recipe developer, I'm all about creating meals and snacks that help people stay healthy. While no foods have been linked specifically to fighting off the coronavirus, a good diet definitely plays a role in keeping your immune system strong.

Here are my five favorite immunity-boosting recipes I've been making during Covid-19 to stay happy, healthy and full:

This delicious drink wears its greens proudly with a hefty dose of fresh spinach, mixed with a sweet taste of fruit.

Spinach is an excellent source of iron, which helps our immune cells function properly. And not only does its vitamin C content serve as a natural antioxidant, but it can help boost iron absorption.

Sipping your greens in raw form has an added health benefit: You'll take in more nutrients than you would from cooked spinach, since heat can lower the amount of certain nutrients (including vitamin C) in green foods.

Serves: 2
Ingredients:

1 frozen banana

1½ cup frozen sliced peaches

2 cups fresh chopped spinach

1 tbsp. honey

¾ cup unsweetened almond milk

¾ cup plain Greek yogurt

Instructions:

1. Combine all ingredients in blender.

2. Blend until smooth. Serve immediately.

Lycopene, the signature antioxidant in tomatoes, is known for reducing inflammation - an important part of disease prevention. Plus, high levels of vitamin C found in the red fruits help protect against damage from free radicals, according to the National Institutes of Health.

Almonds (used to make the pesto sauce) are abundant in vitamin E, which helps keeps immune cells fit. Meanwhile, high protein content from the chicken helps regulates the body's immune response by activating defender cells and producing antibodies.

Serves: 5
Ingredients:
For the pesto:

1¼ cup sun-dried tomatoes (dry, not oil-packed)

½ cup slivered almonds

½ cup extra virgin olive oil

3 tbsp. fresh lemon juice

2 garlic cloves

Salt and pepper

For chicken and pasta:

8 oz. whole wheat spaghetti

5 boneless, skinless chicken breast halves, pounded to ½-inch thickness

½ tsp. dried basil

½ tsp. dried oregano

½ tsp. salt

½ tsp. pepper

½ tsp. garlic powder

1 tbsp. olive oil

Instructions:

1. Throw tomatoes, almonds, olive oil, lemon juice and garlic into a food processor. Blend until nearly smooth. Add salt and pepper to taste. Set pesto sauce aside.

2. Boil a large pot of water and start cooking the spaghetti.

3. For the chicken, season both sides with basil, oregano, salt, pepper and garlic powder.

4. In a large nonstick skillet, heat 1 tbsp. of olive oil over medium-high heat.

5. Add seasoned chicken and cook each side for about four minutes, or until internal temperature reaches 165 degrees Fahrenheit.

6. Assemble individual plates of spaghetti, pesto and chicken. Serve immediately.

You don't have to be a vegetarian to enjoy these hearty stuffed peppers; its zesty Mexican flavor, savory cheese topping and high protein from beans and rice will appeal even to hardcore carnivores.

You'll also reap plenty of immunity-boosting benefits: One medium red bell pepper contains 152 milligrams of vitamin C, which is nearly 170% of the recommended daily intake (RDI) for men, and over 200% RDI for women.

Serves: 6

Ingredients:

1 tbsp. olive oil

1 small onion, diced

3 cloves garlic, minced

1 cup long-grain rice

1 ¼ cup vegetable broth (or water)

15 oz. canned fire-roasted salsa-style diced tomatoes

¼ tsp. salt

¼ tsp. pepper

½ tsp. chili powder

¼ tsp. cumin

¹⁄8 tsp. dried oregano

8 red or green bell peppers

½ cup frozen corn

15 oz. can black beans, drained and rinsed

1 cup sharp cheddar cheese, shredded

Instructions:

1. In a large saucepan, heat olive oil over medium heat. Add onion and saute for five minutes.

2. Add minced garlic and saute another 30 seconds.

3. Add rice, vegetable broth (or water), diced tomatoes, salt, pepper, chili powder, cumin and oregano, and bring to a boil.

4. Reduce heat to low. Simmer for 16 to 18 minutes, or until liquid is absorbed.

5. Meanwhile, preheat oven to 350 degrees Fahrenheit. Slice off the tops of the peppers and scrape out the seeds.

6. Place peppers snugly in the bottom of an 8x8 glass baking dish (or larger, depending on the size of your peppers).

7. When the rice is finished cooking, add corn and beans to the mixture and stir together.

8. Using a spoon, carefully stuff the peppers with filling.

9. Cover tightly with aluminum foil and bake for 20 minutes.

10. Remove foil, sprinkle with cheddar, and continue baking another 15 minutes. Serve immediately.

Salmon and kale get their "superfood" status for good reason. The omega-3 fatty acids in the pink fish reduce systemic inflammation, which research shows can help strengthen the body's disease-fighting response.

Kale supplies vitamin A, vitamin C, iron and zinc - all of which contribute to a healthy immune system, according to the Cleveland Clinic. Kale also has high levels of folate, one of the B-vitamins needed to make red and white blood cells in the bone marrow and convert carbohydrates into energy.

Serves: 4
Ingredients:

¾ lb. salmon

¼ lemon juice

Drizzle olive oil

Salt and pepper to taste

6 cups kale, chopped

⅓ cup Caesar salad dressing (store-bought or homemade)

¼ cup shredded Parmesan cheese

4 whole wheat tortillas

Instructions:

1. Preheat oven to 425 degrees Fahrenheit. Spray a small baking dish with cooking spray.

2. Place salmon in the dish and squeeze lemon juice on top, followed by a drizzle of olive oil and some salt and pepper. Bake 15 minutes, or until fish flakes easily with a fork.

3. Meanwhile, assemble the salad: In a medium bowl, toss kale with Caesar dressing and Parmesan.

4. Add cooked salmon to the salad and toss to combine.

5. Fill tortillas with completed salad. Wrap and serve immediately.

Sugar creates inflammation in the body, which won't do your immune system any favors. However, the right sweetener, like raw honey, can actually help fortify your defenses.

These creamy, low-sugar ice pops start with a yogurt base to provide immune-boosting probiotics. With mandarin oranges for vitamins C and A and a touch of honey for sweetness, they make for a post-meal indulgence that you can feel good about.

Servings: 8
Ingredients:

2 cups plain Greek yogurt

¼ cup raw honey

5 drops orange extract (optional)

1 15-oz. mandarin oranges (canned or fresh)

Instructions

1. In a mixing bowl, stir together yogurt, honey and orange extract.

2. If you're using canned mandarin, drain about half the liquid from the mandarin oranges. Then stir oranges into yogurt mixture.

3. Carefully pour the yogurt filling into Popsicle molds. Freeze for about two hours, or until firm.

, NDTR, is a nutritionist and food blogger. She has written for , The Washington Post, Today's Parents, and several other publications. Sarah lives with her husband and three children in Mesa, Arizona. Follow her on Twitter @LoveLetter2Food.

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A nutritionist shares her 5 favorite immunity-boosting recipes to stay healthy during Covid-19

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The thought of eating to boost your immune system may conjure up less-than-thrilling images of garlic and broccoli on repeat. But there are plenty of tasty foods proven to help your body fight off viral and bacterial infections. As a nutritionist and recipe developer, I'm all about creating meals and snacks that help people stay healthy.

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It may be unsafe to visit a busy gym right now and you may want to stay home and workout instead. This article explains body weight exercises and how to stay fit at home.

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There are many reasons you may not want to exercise in a gym. Some people feel intimidated in a gym environment. Some may struggle with child care or other logistics. Others simply want to create an exercise routine they can do whether at home or while traveling and without access to a gym.

What's more difficult is figuring out what to do, especially if you are unaccustomed to regular exercise or are unsure how to put together an effective routine at home that will help you reach your goals. Keep reading to learn strategies and tips for working out at home.

Use Your Body Weight

Using your own body is the simplest way to work out at home. There are a variety of effective exercises that can help you build strength and endurance and burn calories. And by circuit training (going from one exercise to the next, with little or no rest), you keep your heart rate up, burn more calories, and get the most out of your exercise time.

When working out at home with body weight only, you can choose to do cardio, strength training, or a mixture of both. For cardio, focus on exercises with different levels of intensity.

For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, push-ups, and dips.

Beginners might start with 10 to 30 seconds or 8 to 16 reps, while intermediate or advanced exercisers might go for 60 to 90 seconds or 20 or more reps. Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up. Do 1 circuit if you're a beginner or short on time. Do 2 to 5 circuits for a more intense workout.

Sample Strength Circuit Workout

Invest in Versatile Equipment

If you want to work out at home on a consistent basis, consider investing in some fitness equipment. What and how much you choose to add to your home gym will depend on your budget and space limitations.

When choosing home workout equipment, ensure that it is versatile. Pieces of equipment that are designed only for particular movements are not as useful and could be a waste of space and money. Choose equipment you can use for a variety of exercises and body parts, such as suspension trainers, adjustable dumbbells, and kettlebells.

Strength Training At Home

Beginners can start off with fewer weights, so long as they are challenged while training. As you get stronger you can add more weight. Those who are less strong or very new to lifting weights can use body weight and resistance bands in place of any other weights and consider adding more equipment as you progress.

More advanced exercisers may want to consider heavier weights and additional pieces of strength training equipment to add variety, novelty, and increased challenge to your workout. These factors are essential for continuing to see progress.

Cardio At Home

If you want to perform cardio at home and bodyweight movements aren't enough to inspire you, consider a versatile piece of cardio equipment that you know you'll use consistently. Treadmills are an excellent choice because you can run, walk flat, or on an incline.

For a very budget-friendly and easy-to-store cardio idea at home, try skipping ropes. You can find skipping ropes in various types, including ones designed for speedwork and weighted ones for building muscular endurance. Other options include mini-trampolines (rebounders) and light kettlebells for swings and other cardio conditioning workouts.

You can also use a treadmill desk, so you can build exercise into your day by walking while working, gaming, or browsing. Under the desk, bikes or steppers are also useful for this purpose. You can use the same equipment while watching TV or reading during off-hours.

Build Movement Into Your Day Naturally

If structured workouts are not ideal for you or you have difficulty fitting in exercise, consider activities outside the scope of traditional workouts. Boosting your movement throughout the day can substantially impact, especially if it replaces more sedentary activities.

In fact, non-exercise activity can account for up to 50% of your daily calorie burn if you are active. And if calorie burn isn't of concern to you, there are many other health benefits to moving rather than sitting, including reduced risk of heart failure and better mental health.

Ideas for building more movement into your day include setting timers to get up and move around every hour, walking instead of driving to perform closeby errands, and going for evening walks or to the park with your kids or dog instead of watching TV.

Hobbies like gardening, cooking, and activities like home improvement efforts and cleaning can all help increase your movement.

A Word From Verywell

Working out at home expands your options when it comes to increasing your daily activity. It is more convenient and easier to access than a gym. Your body weight is a great place to start when trying to create a workout at home, but if you want more, consider investing in versatile equipment. And if structured workouts aren't your thing, try to incorporate movement into your day naturally.

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Your Best Options for Exercising at Home

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There are many reasons you may not want to exercise in a gym. Some people feel intimidated in a gym environment. Some may struggle with child care or other logistics. Others simply want to create an exercise routine they can do whether at home or while traveling and without access to a gym.