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…
We are all trying to shop smarter and less frequently. Here are some suggestions from nutrition experts to get the heathy foods you need, without extending you time in the store. Yes, there is a COVID benefit to shopping only 2-3 times a month. Make a list. Arrange the list according to the store layout. Don’t go shopping hungry. Create a colorful cart. Seek a colorful variety of produce, dark leafy greens, red apples, oranges, squash and eggplant. Embrace the…
Small things, big impact. Nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. Now, more than ever, there is every reason to put what we do know about foods and immune defenses to use. While we have been such good hand washer, anti-bacterial wipers and door knob cleaners our immune system has had nothing to do. Start to power it up, read more. Little seeds can make a big difference. Sunflower seeds are a rich source…
Your body uses protein to build and repair tissues. You use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. For starters, protein is critical for every cell in our body. It helps build nails, hair, bones and muscles. It can also help you feel fuller longer than eating foods without protein. ✔Evidence indicates that protein intake greater than RDA can improve muscle mass, strength, and function…
Had a meltdown recently? COVID has increased our stress, anger and fear, which are the basis of most meltdowns. All meltdowns have in common a loss of emotional control and a sense of helplessness. They occur when we no longer have the emotional resources to deal with them. So, let’s take a look at how to adjust our approach and replenish our resources. Not all meltdowns are created equal. When bad ones start to come frequently, interfere with our life,…
Living in the world of COVID brings stress and uncertainty and that put strain on your heart. Here are some suggestions to stay healthy in the coming months. All of these suggestions help support your immune system, so it will be there to support you when you need it in tip top shape. Don’t smoke, as it clogs up our lung filtering system. Keep blood pressure under control by managing your weight, exercise, eat a healthy diet and take, if…