 |
We hope that you are safe and doing well practicing social distancing and handwashing to limit the spread of COVID as the number of documented infection in the state and our area is rising. During this time that most are staying at home, we know that you are looking for outlets to maintain your health. Here are tips from our Executive Health team that you may find useful. As always, please reach out to us if you have questions. 919-660-6746
Stress and Resilience in Times Such As These
Anna Kirby, MSW, LCSW
In some ways, human beings are more than equipped for times such as these. Our body, mind and spirit shares an extraordinary nervous system that alerts us to threat, gives us the skill to make sense of it, and then to decide what we can do with what we know.
There are some simple ways we can lean into this human experience that can help when we are being inundated with the news of the spread of COVID-19. First and foremost, name it to tame it. UCLA psychiatrist and neurobiological researcher, Dan Siegel reminds us that naming emotion helps the brain to process our experience and to release it. Take some time each day to check in with how you are doing – journal, talk with someone, reflect and go on a walk outside – do what it takes to care for yourself emotionally knowing that ANY emotion you are feeling is okay.
Secondly, what we do with our experience is what is most significant for our health and wellbeing. The National Institute for Disaster Mental Health suggests changing what you can while working to accept what you cannot change. Small changes such as making a daily schedule to cope with social distancing, being intentional about connecting with loved ones (FaceTime, Facebook messaging, and Google Duo offer video chatting), and taking on the learning of something new can help to maintain a sense of safety and even create moments to savor. Get creative around this. Many organizations are posting free classes online, music performances and lessons. There are even opportunities to mentor and volunteer online – share your expertise with others!
Third, be mindful about how much news you are taking in. Give yourself and your household some guidelines about where, when and for how long you will tune in to COVID-19 focused media. We need to be smart about paying attention to stay informed, while also remembering that this is temporary. There are other parts of life to be living right now as well.
Above all, if you find you need additional support to cope with how you are doing, please reach out to a provider. Many mental health professionals are working on the phone and through videoconferencing to support people right now.
Remember, we are in this together and together we will get through it! Coping strategies only work if you practice them. Stay safely connected each day with a loved one!
Healthy Eating
Karen Bean, RD
A few basics tips to keep in mind as we try to navigate these unforeseen times. Below you will find a variety of links in different categories to help you on topics from stocking your kitchen to cooking and shopping online (or with an app). There are some great resources available to help you with your nutritional needs.
Plan ahead. Try visualize breakfast, lunch and dinner. It is okay if breakfast is the same every day.
Basic nutrition. Try to emphasize lean protein, whole grains, vegetable and fruits. Recall the healthy eating plate. https://www.health.harvard.edu/staying-healthy/healthy-eating-plate
Make a list. You will be less likely to forget items or buy impulse ones. A phase I share a lot with clients is it's easier to resist a food once in the store versus 24/7 in your home.
Eat meals at regular times.
Manage boredom and stress. Try to stay busy and engaged. Resist hanging around the fridge or mindlessly watching TV. Consider some new hobbies.
Make eating together at home a positive experience. Get the family involved in planning, shopping and cooking for all. Consider trying new recipes.
Store up on frozen fruits and vegetables. People think that frozen veggies are less nutritious, and that's not true. Fruits and veggies are often picked at their peak of freshness and retain their nutrients well. Sometimes frozen veggies are a little mushy. So, they will work well in dishes where they would have gotten soft anyway. For example, soups, stews, curries, smoothies and even grain bowls.
It would be wise to grab a shelf-stable version of the milk of your choice, be it plant based or dairy. Other proteins to consider include dried beans that seem to keep forever, canned tuna or fish, nuts and seeds are all good options. Tofu will last at least a month in your fridge. Eggs are smart to grab. They'll last in the fridge for two weeks or longer.
Finally, it's going to be stressful for a few weeks. Be kind to yourself is a suggestion along with being mindful of others when shopping. Probably not the best time to begin a new diet. I am not a 'diet' fan but encourage all to focus on balance and moderation. It would be great if you want to start on meal planning and incorporating more fruits and veggies, but it you don't it will be fine, remember to have some grace with yourself.
Grocery store Apps
https://www.digitaltrends.com/home/best-grocery-shopping-delivery-apps/
Pantry Staples
https://www.foodnetwork.com/recipes/packages/cooking-from-the-pantry/pantry-essentials-checklist
http://www.eatingwell.com/article/37009/how-to-stock-your-pantry/
Shelf stable proteins
Cooking
Cooking for 1
Pantry Dinner Ideas
1st time Cooking
Freezing
Freezing Fruits and Vegetables
USDA Freezing and Food Safety
FDA Storage Chart
|
 |
 |
Ask Grandma to Dance to Boost Her Mood And Strengthen Your Bonds
FRIDAY, April 17, 2020 If you're a grandparent, shaking a leg with your grandchild might benefit both of you.
That's the upshot of a new study from Israel, where researchers examined how dancing together affected 16 gra... Read more |
Scientists Design Protective Respirator for Health Care Workers
THURSDAY, April 16, 2020 (HealthDay News) -- With protective gear in short supply, Duke University researchers say they've designed a much-needed respirator for health care workers battling COVID-19.
The respirator was created by a medica... Read more |
Tips for Safe Grocery Shopping
WEDNESDAY, April 15, 2020 You're in lockdown, yet you still have to go grocery shopping, but how do you stay safe and avoid catching the coronavirus?
The American Medical Association has some timely tips.
Whe... Read more |
|
 |
|
|