I Like Healthy Living

Recovering from COVID-19 can be a challenging journey. With the virus affecting people in different ways, one common observation has been the toll it takes on overall strength and energy levels. It's important to recognize the role a healthy diet plays in recovery, as the nutrients you consume can greatly contribute to rebuilding your body's strength and boosting your immunity. Therefore, eating healthily after COVID-19 should be a key focus in your recovery journey.

Firstly, prioritize a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide a wide array of essential nutrients that support immune function and promote healing. Fruits and vegetables, in particular, are packed with vitamins, minerals, and antioxidants that can help fight inflammation and strengthen your immune system. Lean proteins, like poultry, fish, tofu, and legumes, are vital for repairing and building tissues, while whole grains supply the energy your body needs to function optimally.

Hydration is also an important aspect of recovery. The body may lose fluids and electrolytes during the course of the infection, and replenishing them is crucial. Drink plenty of water throughout the day, and consider including other hydrating fluids like herbal teas, fresh fruit juices, or broths. Additionally, probiotic-rich foods like yogurt, kefir, or fermented foods can help restore gut health, which plays a significant role in immunity.

However, remember that everyone's body and recovery journey are unique. It's important to listen to your body's signals and consult with a healthcare professional or a registered dietitian if you have any specific dietary needs or concerns. In the post-COVID-19 era, the importance of a healthy lifestyle, including balanced nutrition, cannot be overstated. Stay strong, eat well, and take one day at a time in your recovery. Together, we can move towards a healthier future.

HOW TO MAKE FRESH STRAWBERRY LEMONADE

Blend fresh strawberries with some sugar and lemon juice in a blender. Then add sufficient chilled water to this mixture. Pour the lemonade into the glass with ice cubes. Garnish with fresh strawberry slices, fresh mint and serve. You can prepare this healthy strawberry lemonade in just 15 minutes.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:

Identify areas to change.
If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it's work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.

Check yourself.
Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.

Be open to humor.
Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.

Follow a healthy lifestyle.
Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn techniques to manage stress.

Surround yourself with positive people.
Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.

Practice positive self-talk.
Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Think about things you're thankful for in your life.

If you’re able to, get back to nature to energize your mind and body.

Depressed: If you’re feeling blue, try going outside to green, natural spaces. A stroll in the woods has been shown to help combat depression, and even just the view of the forest from a hospital room helps patients who are feeling down.2 Head for the hills if you need a boost to your mood.

Stressed: Nature presents scenes that gently capture your attention instead of suddenly snatching it, calming your nerves instead of frazzling them.3

Anxious: You probably know that exercise is good for your state of mind. But did you know that working out in nature helps to reduce anxiety,4 among other benefits, even more than going to an indoor gym?5 Consider hitting some trails to get the best mental bang for your buck.

Self-Involved: If you dwell on your problems and just can’t stop, a walk through a meadow might put the brakes on the thought train circling through your head. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative rumination.6

Fatigued: Are you constantly multitasking at work as you switch between customers and phone calls, or click from spreadsheets to presentations? Even at home, you might face a combination of kids, chores and devices vying for your attention. Your prefrontal cortex can only take so much distraction before it needs a recharge. Luckily, time in nature has been shown to restore mental abilities like short term memory and processing 3D images based on drawings.7

Uninspired: Changing the scenery is a great way to get the creative juices flowing, and nature offers stimuli that you won’t find while staring at a screen. In one example, spending four days in nature improved problem-solving skills by 50%. If you haven’t found a way to tackle that next big project at work, or an obstacle that’s impeding your personal goals, try noodling on it in the great outdoors.7

Antisocial: Time in nature can help with your personal relationships, too. Natural beauty results in more prosocial behaviors, like generosity and empathy.8

Disconnected: One of the most basic human needs is to feel that you belong and you’re part of a larger tribe. But studies show that this concept goes beyond human relationships alone. Time in nature results in a sense of belonging to the wider world that is vital for mental health.9

Angsty: At times, you might feel lost, and begin to wonder what life is all about. A dose of awe might remind you just how wondrous the world is. Nature provides trees that were hundreds of years old before you were even born, towering mountains that touch the clouds and a sky full of uncountable stars. When it comes to awe-inspiring awesomeness, nature leaves our jaws dropping and spines tingling, and rekindles the realization that we’re a tiny part of an incredible universe. What’s more powerful than that?

Proper Hydration Tips

Drink the right amount of water for your body.
Certain health conditions, lifestyle, and environment affect how much fluid you need. Below are some examples:

Pregnant women and breastfeeding moms need extra fluids. Staying well-hydrated is crucial during pregnancy because dehydration can lead to a variety of complications for mother and baby. Breastfeeding moms need to stay well hydrated to help maintain their milk supply.

People who have had kidney stones need to drink more fluids to help decrease the risk of stone recurrence. Many experts recommend drinking enough fluid to produce at least 2 liters (68 ounces) of urine per day.

People with certain medical conditions like congestive heart failure or kidney failure may need to drink less fluids. Always discuss with your healthcare provider and following the recommendations they provide.

Athletes or anyone exercising in the heat and/or humidity need extra fluid to replace what is lost through sweat. Even a slight (2%) decrease in body water can cause dehydration and negatively affect performance. Further water loss can lead to other potentially harmful changes such as increased heart rate and body temperature, dizziness, fatigue, and heat illness.

To figure out how much fluid you need, weigh yourself before starting your exercise, and again after you are finished. Drink at least two cups (16-20 ounces) of fluid for each pound lost during exercise.

Watermelon Juice Recipe
Serves: 2-3

Ingredients
4 cups cubed (seeded) watermelon flesh
3-4 large basil or mint leaves, or a handful of your favorite fresh herb
ice, optional
Instructions
Make this summer drink by placing the cubed and seeded watermelon flesh in your blender with the fresh herb leaves. Cover and blend until the mixture becomes very smooth.
Pour the juice into a glass over ice (if desired).

This drink keeps well in the refrigerator for 2-3 days. Keep it in a quart mason jar with a tight-fitting lid. Shake it well before pouring yourself a glass.

Choosing a Vacation Luggage Bag

There are many types of luggage available, from backpacks and carry-on bags to duffels and large rolling suitcases. Choosing the right bag for your trip and your needs is key to achieving packing success.

An over-the-shoulder bag is a great option for a casual weekend getaway, while luggage that keeps clothes wrinkle-free is ideal for business travelers. These pointers will help you pick your perfect travel bag.

Skip interior compartments. A bag without a lot of compartments or features on the inside because they take up space and add weight.
Compartments and extra pockets in your bag are working against you. They add weight and bulk. Go with something that has less padding and less pockets.
Say yes to exterior pockets. Pockets on the bag's exterior also make it easy to grab something inside without having to unzip the whole bag in the airport.
Opt for an expanding bag. A bag that expands can be a lifesaver. Use an expanding bag as a carry-on on the way to your destination, then unzip the extra compartment for the return flight to hold souvenirs or other new purchases.
Check the bag if the expanded dimensions exceed carry-on size restrictions. It no longer matters if the bag is delayed because it's the flight home. It's safer and cheaper than shipping your stuff home.

Intermittent fasting can be hard… but maybe it doesn’t have to be.

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, writte off if as no better or worse than simply eating less, only far more uncomfortable. Just stick with the sensible, plant-based, Mediterranean-style diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So be prepared to take lumps on this one.

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm),or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

List of Foods to Support the Liver

Dark green, leafy vegetables and orange, yellow, purple, and red colored fruits and vegetables contain living enzymes, fiber, vitamin C, natural antibiotic substances, and anti-cancer phytonutrients.
Bitter foods like dandelion greens, mustard greens, bitter melon, Romaine lettuce and broccoli help to cleanse the liver.
Herbs like dill, caraway seeds, garlic, onions, turmeric and cayenne can help protect the liver and are easy to use in cooking.
Fruit and vegetable juices help to cleanse the liver. Some good choices are fresh green apple juice, grapefruit juice, cabbage juice, carrot juice, juice from dark leafy vegetables and wheat grass juice.
Sea vegetables like wakame, kombu and hijiki as well as algae-type foods, such as spirulina and chlorella contain alginates which have been shown to protect cells from environmental toxins and radiation.
Nutritional yeast provides liver support and is an excellent source of protein, B vitamins and folic acid.
Lecithin granules help with fat metabolism and liver disease such as alcoholic fatty liver.
Warm water with lemon every day will help cleanse the liver and assist the kidneys with elimination of toxins that the liver has broken down.

How to Recognize Allergy Symptoms

Seasonal allergies mainly affect the eyes, nose, sinuses, and mouth, but not everyone will experience the full array of symptoms. An itchy roof of the mouth, hives, and watery eyes are classic allergy symptoms, but others can mimic signs of infection. If your symptoms – like a stuffy or runny nose, sneezing, cough, red or watery eyes, or sinus congestion and pain – don’t go away after a week or two, you may be reacting to seasonal irritants.

These irritants vary from person to person. What triggers one person’s allergies may not trigger them in another. And they can vary by the time of year. Knowing when your symptoms are at their worst can help you get an idea of what you may be allergic to.

In early spring, tree pollens are the most likely culprits. In later spring and the beginning of summer, grass pollens are at their highest point. W**d pollens like ragweed hit people hardest in late summer. If your symptoms are bad all year round, they may be the result of allergens in your home or work environment, like dust, mold, or pet dander.

A persistent cough or sore throat are two of the most common allergy-related complaints patients report in our practice. But these symptoms also are red flags for infections like the flu or strep throat. Come see us to determine if you have allergies or an infection if you experience a persistent cough, sore throat, or one of these symptoms:

Body aches
Difficulty or pain with breathing
Eye pain or vision changes
Fever or chills
New rashes

Tips to Help Keep Your Brain Young

Get Mental Stimulation

Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.

Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.

Get Physical Exercise

Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.

Care For Your Emotions

People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.

How to Establish a Soothing Pre-Sleep Routine

Light reading before bed is a good way to prepare yourself for sleep.

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.

The most effective ways to improve your indoor air are to reduce or remove the sources of pollutants and to ventilate with clean outdoor air. In addition, research shows that filtration can be an effective supplement to source control and ventilation. Using a portable air cleaner and/or upgrading the air filter in your furnace or central heating, ventilation, and air-conditioning (HVAC) system can help to improve indoor air quality. Portable air cleaners, also known as air purifiers or air sanitizers, are designed to filter the air in a single room or area. Central furnace or HVAC filters are designed to filter air throughout a home. Portable air cleaners and HVAC filters can reduce indoor air pollution; however, they cannot remove all pollutants from the air.

3 Great Household Dusting Tips

1. Dust In the Right Direction

Dust is like snow: it falls from the top to the bottom. So, when dusting, start with the highest items and work your way down to the lowest. If you don’t, you’ll have to repeat your work. Another good thing to keep in mind is to work in a spiral formation – working clockwise tackle all four corners and moldings, then move down and dust all tops of frames (doors and art etc.), then lower again to dust all table tops and finally all baseboards. Then vacuum last. This way, no dust will fall on an already cleaned area.

2. Use Microfiber Cloths

I’ve been talking about microfiber cloths for years now. I can’t understand why you would dust with anything else—ultimately microfiber helps you spend less time cleaning! A microfiber cloth is electrostatically charged, meaning it very literally attracts dust. They’re also highly absorbent and they don’t leave lint or dust behind which means streak-free surfaces. In short, these tools save you time by helping you clean more efficiently. I love them so much I decided to make my own.

3. Clean Your Ducts & Replace Air Filters

These are a huge source of dust and allergens in your home, especially after any sort of home renovation. If you haven’t been replacing your air filters each season you’re asking for more dust in your home. As well, having your air ducts cleaned is the ultimate form of dusting. You can hire a professional who will come by and vacuum all of your vents out, removing all of the residual dust in your home.

Ever heard of "it's a dogs life"? Well here's proof that good ole Rover needs a little vacation time too!😆

Tips To Cope With Allergy Season

1. Give salt water a try. Not a fan of the way many allergy meds make you feel tired and foggy? Try a saline nasal rinse (either with a neti pot or a spray), which helps clear allergens like pollen from your nasal membranes, minimizing symptoms. Gargling with salt water can soothe a sore or scratchy throat. Do this once or twice a day throughout allergy season to ease congestion.

2. Change your shoes and work clothes as soon as you get home. Don't drag allergens throughout your home, where they'll continue to cause your symptoms to act up. Remove your shoes outside the door and throw your clothes in the hamper and change into something else. Shower at night to wash off any lingering pollen from your body and hair before you get into bed. Have a dog or outdoor cat? Wipe their paws and fur when they enter your home too, since pollen can cling to them.

3. Take your workout indoors. Check pollen counts in the morning and try to stay indoors when they're high. This may mean trading your daily neighborhood stroll for a treadmill at the gym or an exercise DVD in your living room. Pollen tends to be highest in the mid- to late-afternoon, so try to run errands first thing in the morning or after work instead of during your lunch break.

4. Get window savvy. If you're allergic to pollen, keep your windows closed and run an air conditioner. On the other hand, if you're allergic to indoor allergies like mold and dust, throw the windows open and let in the fresh air, which can help clear allergens from your home.

There you go. These are all some easy things you can do if you or someone you know suffers from allergies. If you are not healthy then usually it is not a nice day. Maybe some of these tips won't help but then again maybe they will. Hopefully if you suffer from allergies you can benefit from just one of these tips.

What level of SPF do I need? If you’re inside most of the day with just short intervals in the sun, you can use a sunscreen or cosmetic product with an SPF of 15 or higher. If you spend a lot of time outdoors, especially when and where the sun is strongest, you need an SPF 30 or higher, water-resistant sunscreen. More about SPF.

No matter the SPF, reapplication every two hours is key. Sunscreen must also be reapplied immediately after swimming or sweating.

Broad-spectrum protection
In the past, most sunscreens only included information on product labels about protection against UVB — the rays that cause sunburn, and not UVA — the rays that cause tanning and premature aging. Now that UVA dangers are well known, broad-spectrum sunscreen provides clear information on product labels about protection against both UVB and UVA.

Choosing a sunscreen: What to look for
Broad spectrum: Protects your skin from both UVA and UVB rays.

SPF 15: Ideal for every day, occasional exposure, like walking your dog, or driving to work. Look for our Daily Use Seal of Recommendation

SPF 30 or higher: Necessary for extended outdoor activities, including distance running, hiking, swimming and outdoor sports. SPF 30 is a must if you work outdoors. Look for our Active Seal of Recommendation.



Water resistant and very water resistant: For swimming or intense exercise. No sunscreen is waterproof; they all eventually wash off. Sunscreens labeled water resistant are tested to be effective for up to 40 minutes of swimming, while very water resistant sunscreens stay effective for up to 80 minutes in the water.

Seven Tips for Keeping a Healthy Home
The U.S. Department of Housing and Urban Development and the Office of Healthy Homes and Lead Hazard Control has put together seven tips for keeping a healthy home:

1. Keep it Dry
Prevent water from entering your home through leaks in roofing systems, rain water from entering the home due to poor drainage, and check your interior plumbing for any leaking.

2. Keep it Clean
Control the source of dust and contaminants, creating smooth and cleanable surfaces, reducing clutter, and using effective wet-cleaning methods.

3. Keep it Safe
Store poisons out of the reach of children and properly label. Secure loose rugs and keep children’s play areas free from hard or sharp surfaces. Install smoke and carbon monoxide detectors and keep fire extinguishers on hand.

4. Keep it Well-Ventilated
Ventilate bathrooms and kitchens and use whole house ventilation for supplying fresh air to reduce the concentration of contaminants in the home.

5. Keep it Pest-free
All pests look for food, water and shelter. Seal cracks and openings throughout the home; store food in pest-resistant containers. If needed, use sticky-traps and baits in closed containers, along with least toxic pesticides such as boric acid powder.

6. Keep it Contaminant-free
Reduce lead-related hazards in pre-1978 homes by fixing deteriorated paint, and keeping floors and window areas clean using a wet-cleaning approach. Test your home for radon, a naturally occurring dangerous gas that enters homes through soil, crawlspaces, and foundation cracks. Install a radon removal system if levels above the EPA action-level are detected.

7. Keep it Well-Maintained
Inspect, clean and repair your home routinely. Take care of minor repairs and problems before they become large repairs and problems.

How many of you have ever seen a face like this?🤣

This is true especially after coming home from a vacation!

Golden milk, also known as turmeric tea, is a bright sun-colored beverage made with turmeric, warming spices, and a creamy base. There's one compound in turmeric that's responsible for the majority of its health benefits: curcumin. Curcumin is extremely effective in fighting inflammation, an underlying cause of several chronic diseases including arthritis, heart disease, and osteoporosis. Studies have even shown that curcumin is more effective as an anti-inflammatory than Aspirin or Ibuprofen. Research also shows that curcumin may have mood-boosting effects! As an added bonus, you might feel more alert and attentive too. To make sure you're absorbing the curcumin, add a sprinkle of black pepper or a source of fat (like non-skim milk or coconut oil).

Want to add a health boost to your mug? Add collagen peptides. Collagen is our body's key structural protein for creating strong and healthy nails, hair, tendons, bones, muscles, and for keeping our skin smooth and youthful. Wright makes her Golden Milk by simmering coconut milk, maple syrup, turmeric, ginger, cinnamon, and black pepper over low heat for 10 minutes. Then add a scoop of collagen peptides once taking it off the heat. Since this recipe is caffeine-free, it can be enjoyed morning or night. Especially enjoy it when looking to uplift and unwind after a stressful day!

Flavorful capers give this go-to Mediterranean dish a serious boost of flavor, while a pinch of confectioners’ sugar balances the tartness for the perfect zesty bite. Consider this our go-to Greek salad recipe.

Ingredients
3 tbsp. red wine vinegar
2 tbsp. olive oil
2 tsp. confectioners' sugar
Kosher salt and pepper
2 tbsp. capers, drained and roughly chopped
1 tsp. chopped fresh oregano
1 lb. mixed cherry, grape, and campari tomatoes (halved or cut into wedges)
8 oz. Persian cucumbers, cut into 1/4-in.-thick rounds
1/2 very small red onion, thinly sliced
1/3 c. pitted Kalamata olives, halved
Feta cheese, cut into small cubes, for serving

Directions
In small bowl, whisk together vinegar, oil, sugar, and 1/4 teaspoon each salt and pepper. Stir in capers and oregano.
Arrange tomatoes and cucumbers on a platter and scatter onion and olives on top. Spoon dressing over salad and serve with feta if desired.

Within One Hour of Exercise...

You're protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection. "Every sweat session you do can help strengthen your immune function for about 24 hours," says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise.

You're feeling zen.

Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise. This benefits of working out lasts for up to a day if you've competed in an endurance event, like a marathon. Stress? What stress?

You're blasting more calories, even at rest.

"For every 100 calories you burn during your workout, you can expect to burn 15 calories after," Bryant says. If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.

You're hungry.

Now that you've burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised, says Kristine Clark, Ph.D., R.D., director of sports nutrition at Pennsylvania State University in University Park.