MNEMONIC: be sure to include everything for the healthiest shopping list! * Extra important for our Coronavirus Fight. BRAIN FOODS B is for berries ( any) for added fiber. R is for a rainbow of colors in fruits and veggies, for each meal. A is for antioxidants to support the immune system*. I is for lean proteins for brain focus. * N is for nuts (unsalted/ raw) a great source of nutrients, small amounts good for snacking. F is for…
Feeling quarantine funky? Check your water gauge. As we adjust to being home, we are more alert to how we are feeling. Increasing your water intake can be your secret solution Adjust your water intake to the chart below and you will feel better. Yep, 2 liters of water a day, if you are between 150 and 200 pounds. This means WATER, NOT juice, coffee, tea, soda (diet is more dehydrating), regular soda and alcohol! 100 pounds 50 ounces 150…
So, how does your closet look? Remember, when quarantine began, so long ago? We had a new spare time. Our best sense of accomplishment was to organize stuff, pantries, junk, and sock drawers. How are they lookin’? Are your closets messed up again? Are you ready for a DO-OVER? Let’s move into the coming months with a fresh attitude. It is healthy to dig into the corners of our mental closets, as well. Have your emotions gotten a little messed…
Think back on the best advice your Nana or Grampa ever gave you. The sage words of our elder generation can be very timely, as we move into 2021. Grab your best new approach for a better 2021. Think Positive Focus on What Matters Manage your Emotions Find Joy Your health is a measure of your capacity to be present. The healthier we are, the more we able to be here, grounded in our bodies, with our hearts open, and…
Be Kind to Yourself about 2020 Plan Ahead to Enjoy 2021 Pursue Mindfulness in the Present Moment Set Positive Resolutions You Can Keep Approaching, 2021 needs extra planning for resolutions. When making them, cut some of the stress out by framing them in a positive way. Perhaps, “match every worry with two peaceful thoughts,” or “use deep breathing exercises” when you feel your anxiety rising. Rather than deciding to “stop judging” yourself for having anxiety, strive to increase your self-acceptance….
Life balance in our lives seems fleeting, these days. Balance does not mean being calm, relaxed, and content all of the time. Balance is not our final goal, but an ongoing practice. Balance in your life may seem momentary, but with practice it will reappear over and over again. As we practice balance, it will become part of our daily journey. In his book The Effective Executive, Peter Drucker talks about the importance of setting goals, prioritizing. Balance comes from setting both long…
For many, there is a deep sense of weariness from months of pent-up stress, as well as, dreading the approaching winter months. In looking for a boost, you are not alone. Frustrations and anxiety come at us from many angles, relentlessly it seems. Looking to increase your “Surge Capacity”? How to gain resilience? Recognize it is OK to Not be OK. This year has been unprecedented. We are not expected to be prepared. Understand, we need to soothe ourselves, as…
The following are some commonsense approaches from a respiratory therapist and MD currently working on the front lines. If this common-sense approach is followed, you can improve your chances of not ending up in the hospital. This applies to the generally healthy population. If you have other systemic issues you already should have been in touch with you MD. Immunity is weakened by always staying in a sterile environment. You do not want to have the immunity of a newborn!…
Enjoy the pumpkin pie but make sure the rest of your meals, are protein grounded, colorful with plenty of fruits and vegetables. Gut the carbs. Slice bread thin, scrape out bread from middle of bagel, (save for breadcrumbs) and don’t eat your pizza crust. Devote time to work out. Divide 3-4 hours into your week to MOVE. Plan your meals ahead. Cook multi-serving meals 2 times a week. Avoids time in the kitchen, when you are hungry. Just plate and…
A healthy diet is the bodies best support system. We eat every day, so let your foods feed your healthy side. Winter Blues Fix: Replace refined carbs with whole grains. Increase your intake of Vit D. The comfort foods, we warm up to in cold weather, are often loaded with fats, refined sugars and carbs. Try whole grains; like oatmeal, brown rice and quinoa, releasing energy gradually over the course of 3-4 hours. Avoid the “spike and dips” in energy…