COVID-19: Let’s ”Lower the Load”

Welcome to the “Lower The Load” course- a collaboration between the Black Oaks Center and Byte Wellness. We created this course during that wildly uncertain period in the early pandemic. Before a vaccine or proven treatments were available, we did the best we could to stay safe. We masked, social distanced, and washed hands in order to protect ourselves and our loved ones from COVID-19 and other respiratory viruses. But, we at Byte Wellness knew that we needed something else. We needed to remember that healthy living is foundational to a healthy immune system. So, we created this 2-week course to teach nutrition and self-care pearls that you can use to support your immune system.

Now with the COVID-19 pandemic in the rear view mirror, we still have to prepare for yearly COVID season just like we do common cold and flu season. Let’s keep that same energy and keep those immune systems strong!

Get Started With The Course

Get daily text messages guiding you through the 14-day challenge: text “COVID” to 1(866)717-1919

See the 14-day Lower The Load Learning Plan

Get Some Background on the Course in 3 steps:

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Step 1: What Load Are We Lowering?

BOC xByte: What load are we lowering?

Step 2: Why "Lower The Load"

Why try the “Lower The Load” challenge?

Step 3: "Lower The Load" Challenge Learning Plan

14-day Learning Plan

Browse More Resources to Help You Lower The Load

Type a search term to find COVID eating resources or scroll below.

Popular Searches: Recipes, Immune System, Vegetables, Low-Sugar

Eating for a Healthy Immune System

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COVID-19: Immune-Boosting with Exercise and Self-Care

COVID-19: Immune-Boosting With Exercise

COVID-19: Immune-Boosting with Low-Sugar Eating

COVID-19: Immune-Boosting With Low-Sugar Eating

COVID-19: Immune-Boosting with Omega 3s

COVID-19: Immune-Boosting Fatty Acids (Omega 3s)

COVID-19: Immune-Boosting Minerals (Zinc and Selenium)

COVID-19: Immune-Boosting Trace Minerals (Zinc and Selenium)

COVID-19: Immune-Boosting with B Vitamins

COVID-19: Immune-Boosting B Vitamins

COVID-19: Immune-Boosting with Vitamin C

COVID-19: Immune-Boosting Vitamin C

COVID-19: Discussing Food Medicine With Dr. J

The legendary Dr. J drops some knowledge…

COVID-19: Immune-Boosting with Resveratrol

COVID-19: Immune-Boosting Resveratrol from Dr. Jifunza Wright

COVID-19: Immune-Boosting with Ellagic Acid

COVID-19: Immune-Boosting Ellagic Acid from Dr. Jifunza Wright

COVID-19: Immune-Boosting with Flavonoids

COVID-19: Immune-Boosting Flavonoids from Dr. Jifunza Wright

Tell us about new resources to share

Eating More Veggies

Community Resources

Remix Your Snacks: Acorn Squash Chips Recipe

Try these high-potassium baked squash chips

Plant-based Eating For The Win!

see why plant-based eating is especially important for Black women.

Brussels Sprouts Recipes: Superfood for a Super You

Fight heart disease w antioxidants in these brussels sprouts recipes.

Making Your Veggies and Fruit Last

For veggies and fruit that will last, choose frozen over salty or sweetened canned options.

Don't Let Food Guilt Crush Your Holidays

When u eat something delicious & feel guilty flip it to gratitude.

Healthy Holiday Eating Hacks: Eat the Rainbow

When u hit the holiday buffets, remember to eat the rainbow

Holiday Eating Tip: Eat Like A Kid

Another eating tip to prep for the holidays: eat like your 4-year old self

Cooking With Heart-Healthy Fats

How to Eat More Vegetables? Plants First

Want to eat more veggies? Try "PF-ing". That's where u eat plants first in each meal.

Sugar-free or Low-Sugar Holiday Recipes

Cook with high-quality sugars by substituting dates for white or brown sugar.

Making New Habits

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#PWW Recording: Wellness RESET- Habit Challenge pt 2 (Video)

#PWW Recording: Wellness RESET- Habit Challenge pt 1 (Video)

#PWW Recording: Goal-Setting for 2026 Resolutions (Video)

#PWW Recording: Headstart on Healing- part 1(Video)

#PWW Recording:BEAT Cravings- part 2(Video)

#PWW Recording: Wellness Reset- BONUS Recap (Video)

#PWW Recording: Wellness Reset- Programming Wellness Triggers in Week 13 (Video)

#PWW Recording: Wellness Reset- Using Wellness Assets in Week 12 (Video)

#PWW Recording: Wellness Reset- Confronting Wellness Barriers in Week 11 (Video)

#PWW Recording: Wellness Reset Intro -part 1 [Video]

Recipes

Community Resources

How to Use Dill

Add fresh herbs like dill and cilantro to flavor your low-sodium foods.

DIY: Vegan Winter Soups

Try this DIY chicken noodle soup for a low-sodium alternative.

Overnight Antioxidants: Fruit and Yogurt Breakfast Parfait

Try this low-sugar fruit and yogurt breakfast parfait

Remix Your Snacks: Acorn Squash Chips Recipe

Try these high-potassium baked squash chips

Brussels Sprouts Recipes: Superfood for a Super You

Fight heart disease w antioxidants in these brussels sprouts recipes.

Health Equity

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#PWW Recording: Health Insurance Quiz [Video]

Important References on the Plant-Based Lifestyle, Nutrition and Health

See the resources we referenced in Share & Savor: A Plant-Based Experience

Journal Articles for Your Black History Month Bulletin Board

With Black History Month right around the corner, we've pulled together some journal articles pertinent to Black folks’ wellness and resilience for you to hang on your bulletin board.

Calling out Ultra-Processed Foods

What Are Processed Foods and UltraProcessed Foods?

Let’s answer questions like, “what is a processed food?”, “what are ultraprocessed foods?, and even “what is processing?” . Don’t forget to work your way through the refrigerator inventory to see some examples of ultraprocessed foods.

Important References on Using Self-Care to Heal From Racism

See the resources Dr. Wuse referenced in the ‘Healing From Racism’ Ethel’s Club Workshop Series. These cover eating, sleeping and staying active to reduce anti-inflammatory burden and chronic disease risk.