COVID-19

These days, it can be tough to muster up energy for several things, especially cooking a healthy meal. The coronavirus pandemic has had far-reaching impacts on health and wellness beyond solely disease risk. Several people are working from home, have kids home from school or have a hybrid schedule that is different than what many are used to. This has led to disrupted schedules, new challenges with grocery shopping and confusion about dinner prep rolls with families figuring out working and living at home. The everchanging global pandemic has taken a toll on physical and mental health for many.

Lucky for us all, healthy eating doesn’t have to be complicated. In fact, there are several simple steps to a healthier eating pattern that take little time and energy but pack a punch for your health. As a registered dietitian, these are some of the most effective tips to help you feel great and eat cleaner with minimal effort.

Get Plenty of Fruits & Veggies

Fruits and vegetables come in many shapes, forms and flavors, and are the cornerstone of a healthy eating pattern. Yet, the Center for Disease Control found that only 1 in 10 Americans are meeting the daily recommended intake of fruits (1 ½ to 2 cups) and vegetables (2 to 3 cups). So where is the disconnect? One of the easiest ways to boost your fruit and veg intake is to work them in to foods you already enjoy. Add vegetables to your egg scramble or favorite pasta dish. Smoothies are a great place to add ample fruits and vegetables. Rice bowls can be loaded with veggies, and stir fries are great for using up produce that is on its way out. Making sure each meal or snack has at least some fruit or vegetable in it will help you meet (and even exceed) the recommended daily intake.

Load Up in the Morning

You often hear that “breakfast is the most important meal of the day” and the science is there to back it up. Studies in the American Journal of Clinical Nutrition and Physiological Behavior have found that timing of eating is an important factor is risk of obesity and body fat percentage. Work fruits and vegetables into your morning meal to give you a nutritional boost to start your day. Mix in vegetables and greens to smoothies, like this delicious Pineapple Green Smoothie. You (or your kids) won’t even taste that they’re there. A vegetable and egg scramble with whole wheat toast is another one of my favorite go-to breakfasts. Whole grains like oatmeal are also super nutritious options that will keep you full all morning, and can be made to be savory or sweet.

Drink Up

Dehydration can have a slew of nasty symptoms, from fatigue to dizziness and confusion. Not to mention, not drinking enough water can be a sneaky reason you are not losing weight, if that is your goal. Bring a water bottle with you around the house or when you run errands to make it easy to sip all day. If you need something to make it more interesting, try adding frozen fruit, lemon or fresh herbs for a flavor boost. Also, having a glass of water before meals or snacks can help you distinguish hunger from what is actually thirst, and also helps meals digest more easily.

Eat More Frequently

Yes, you read that correctly. Eating healthy doesn’t have to mean eating less. In fact, having more frequent meals throughout the day has been shown to improve weight loss and help people manage their hunger. When you go long periods of time without eating, you can overdo it when you do finally get a chance to eat. We’ve all been there, but a snack every few hours can take the edge off and prevent eating past fullness.

If you try eating more frequently, also try using smaller plates to help you easily control your portion size. Following your hunger cues is another great way to stay ahead of overeating. Eating a small meal or snack with fruit or vegetables, protein (such as Greek yogurt, hummus or a hardboiled egg) and some healthy fat (like avocado, cheese or peanut butter) will help keep you feeling satisfied, not stuffed, all day long.

Be Aware of Processed Foods

Not all processed or packaged foods are inherently “bad”, and several can have a place in a healthy eating pattern. Not to mention, they are super convenient for when you’re in a busy season. However, it is important to be aware of how much and what kind of processed foods you are enjoying. The label on the back is an easy place to start when choosing a snack. Opt for things that are lower in added sugars, salt or fat and higher in protein and fiber. Not only will this reduce the “empty calories” you eat throughout the day that can contribute to weight gain, but it will also keep you feeling full for longer. Things like potato chips or candy may taste good in the moment, but they don’t have much staying power and can actually leave you feeling hungrier later. Not the ideal snack. When you are in a pinch and need something quick, try choosing trail mix or lightly seasoned beef jerky.

Eating in a healthy way can take many different forms and looks a little different for everyone. These tips are simple starters to get you back on track. Whether it’s drinking more water or having a piece of fruit as an afternoon snack, you’ll be feeling better and more productive in no time. Finding simple ways to eat well will help you feel healthier and find more energy when you need it.

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Managing Financial Stress During COVID-19

In March of this year, more than three million people filed for unemployment during a single week. In addition to the obvious concerns over physical health, Americans are feeling financial stress unlike any that’s been experienced in decades. Many wonder how best to handle this economic crisis. Spending money feels empowering and helps the economy. It also depletes our funds and leads to even more financial stress.

Reduced finances provide yet another layer in the stress and anxiety caused by COVID-19. Any kind of stress or anxiety affects all aspects of our health, and that can domino into more serious issues like lack of sleep, poor diet, and overall depression. While we can’t control many things about this pandemic, there are some healthy steps we can take to ensure our financial stability.

A good first response to financial struggle is to evaluate expenses. Take a look at your expenses, and place each expense into one of the following categories:

1. Big, unchangeable expense. These are items that hit your budget in a big way, but can’t be changed. For example, a home mortgage or car note.
2. Big, changeable expense. These are items that hit your budget in a big way, but can be eliminated. For instance, perhaps you don’t like to cook at home, so you’ve made a habit of eating at restaurants several times a week.
3. Small, unchangeable expense. These are little things like filling up your gas tank or paying your water bill. (Though depending on the circumstances, these may feel like big expenses.)
4. Small, changeable expense. These are the daily, or even weekly trips to Starbucks, or your afternoon trip to the vending machine.

The act of categorizing expenses in this way can often bring immense relief right away. Once we know where our money is going, we can easily figure out where to cut costs. Much of the stress we feel comes from not knowing exactly where our money disappears to.

Another way to find relief is to ask for help. This requires us to set aside our pride, and that can be difficult. However, many people are in the same situation. Government aid and local help programs are designed for such a time as this. Those programs aren’t intended for long-term use. They were created to help hard working citizens make it through a difficult time. Don’t hesitate to call your local food bank or other charitable institution and tell them your situation. If possible, offer to volunteer. These places often need an extra hand, and helping others in the middle of your own crisis can be extremely fulfilling.

Ask your employer or bank official for financial advice. They will often know of government aid incentives, such as lowered mortgage or delayed payment for loans. Don’t worry about trying to get out of debt during this crisis. Instead, focus on meeting basic needs for yourself and your family, while not accruing even more debt.

Finally, take a deep breath. This financial crisis may not end soon, but it will end. In the meantime, practice gratitude. When we focus on the things we do have instead of the things we don’t, our spirits naturally lift. We become more settled, more relaxed. And a healthy mindset does more for our wellbeing than a trip to Starbucks.

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Bouncing Back from the Pandemic: Learning to be Resilient

Resilience is the ability to adapt well in response to stressful events. While many people are naturally resilient, it’s also a skill that can be developed. With practice, we can learn behaviors, thoughts, and actions to help us bounce back after trials. COVID-19, and the changes surrounding it, has brought stress to almost every area of our lives. Now more than ever, resilience is a needed skill. When individuals find it too difficult to recover from hardship, there is a greater chance of experiencing anxiety, depression, or Post Traumatic Stress Disorder (PTSD).

Qualities of Resilience

What does a resilient person look like? Typically, a person who adapts well to stressful life experiences is also a good communicator and problem-solver. He or she can identify and control personal emotions rather than be mastered by them. Resilient people have strong self-confidence and self-esteem, and they believe in their abilities. They set goals, make plans, and follow through with them. They also don’t hesitate to lean on helpful family or friends, support or faith-based groups, or mental health professionals such as a licensed counselor or therapist.

Building Resilience in Stressful Times

Someone who lacks resilience may focus on life’s problems and feel like a victim. Others may turn to unhealthy behaviors or develop substance abuse. There are genuine ways to improve our reactions to life’s challenges. Consider the following strategies to build your resiliency:

• Be Present: Keep your mind on what’s happening right now. Don’t focus on the past, which you can’t change, and don’t focus on your fears for the future. Pay attention to the people and blessings you have right now, in this moment.
• Be Active: Get off the couch and move! Take a walk, or dance to your favorite music. Play basketball with your children, or throw a frisbee with your dog.
• Be Connected: Connect with family and friends. Reach out to those you haven’t seen or talked to in a while. Plan phone conversations. Make appointments with live online apps like Zoom, Skype, or Google Hangouts.
• Be Learning: Now is the perfect time to sign up for an online class, or learn a new skill by watching YouTube videos.
• Be Generous: Look for someone who needs help. Perhaps they struggle with anxiety. Maybe they’ve been emotionally or financially affected by COVID. Find a way to help another person and you will feel better, too.

Resilient people understand what not to do, as well. In order to promote better resilience in your life and the lives of your family, avoid stressful situations like negative social media posts or engaging in online arguments. Turn off the evening news, which is filled with negative stories that simply cause stress and raise blood pressure. If you need to know something, your family and friends will tell you.

Pace yourself. The stress of COVID-19 and the year 2020 will not go away overnight, or even after the election. Being resilient means knowing where, when and how to disengage and rest, recover and renew.

The Benefits of Growing in Resilience

There are several advantages to building resilience. One of the greatest benefits is the ability to learn from experiences and see them as opportunities. When life is viewed from this perspective, it’s easier to adapt to new situations and remain hopeful in the face of uncertain times.

Don’t hesitate to ask for help when needed. There are support groups and programs in your community that can help in stress and crisis, as well as countless resources online and in print. Your EAP or other employer-provided counseling service is an excellent source of ideas for developing resilience.

You don’t have to wait for another crisis to practice building resiliency. Start building your bounce-back potential today.

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Loving Ourselves Through the Pandemic

The year 2020 has brought fear, anxiety, and financial difficulties. It’s also brought about a need for heightened self-awareness. Reduced incomes and difficult job and health situations have encouraged us to be kind, to volunteer, and to give back. But sometimes, it’s easier to show care and concern for others than it is for ourselves.

In order to get through this 2020 marathon, we must practice self-care. Whether it’s physical, mental emotional, or spiritual, a little care goes a long way toward a healthier, more peaceful mindset. Be kind to yourself by practicing the following self-care tips:

Physical:

• Make allowances for all your pre-COVID self-care routines. If you can’t go to the nail spa, buy a new bottle of nail polish. If your hair salon is closed, watch some YouTube videos and learn to cover that gray yourself. If it’s not perfect, it’s okay. Hair and nails grow back. Showing yourself a little love will lift your spirits right away.
• Get moving! Take a walk. Order a new yoga video. Find an online dance class.
• Make time for long showers and bubble baths. When we’re stuck at home, it’s easy to forget about routine hygiene. Get squeaky clean, then pile on the scented lotion or powder. It will make you feel better and improve your outlook!

Mental:

• Turn off the news. Allow yourself a half hour, early in the day, to watch a trusted news source. Watching the news all day is stressful, and watching late in the day can steal your sleep.
• Read that stack of books you’ve been meaning to read, or hone a skill you’ve wanted to learn.
• Take on online class, just for the fun of it. Take steps toward furthering your education.

Emotional:

• Stay connected to family and friends. Make appointments to talk on the phone or via a live, face-to-face app.
• Reach out to old friends. Use your extra time to reconnect with people you’ve lost touch with. A long talk with an old friend can bring a smile like little else.
• Write letters. Letter writing is a lost art. Write a letter of encouragement to someone, and you will feel encouraged, as well.
• Find a person or organization that needs you, and give yourself. Many charity organizations are still operational as long as masking and social distancing measures are taken.
• Make new friends. Do you know all your neighbors? Introduce yourself by taking them a plant. Instead of baking a cake, leave ingredients for a treat in a basket on their porch. Now is a great time to plan a lawn chair social distancing party. Invite your neighbors for a COVID safe get-together, complete with good music and great conversation.

Spiritual:

• Renew your sense of spirituality. Spend dedicated time each day in prayer and meditation. Read inspirational literature. If you’re not able to attend a live worship service, join in online worship.
• Connect with like-minded believers at a house of worship that practices safe social distancing and sanitation, or find an online prayer or study group.
• Play worship music in the background as you go about your day.

With all the self-care do’s, there are also a few of don’ts to keep in mind.

• Don’t be excessive. Whether food, alcohol, television, or something else, moderation is key.
• Don’t focus on the negative. Look for things to be thankful for, and think about those things.
• Don’t be hard on yourself. Give yourself permission to slack a little, as long as you don’t get stuck there. These are hard times.

One day this pandemic will end. It probably won’t be tomorrow. While we wait, it’s important to be kind to ourselves as well as others. Remember, in order to love our neighbors as we love ourselves, we have to first love ourselves.

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Coping with Grief during COVID-19

People usually think of grief happening from the loss of a loved one. But grief can happen from any major change or loss. Grief can be experienced as feelings of shock, sadness, anger, and confusion. Grief can make people feel overwhelmed, lose interest in activities they used to enjoy, sleep less or more, or have changes in their appetite. These are normal responses to loss or change.

During COVID-19, many people may be experiencing grief because of the loss of their way of life before the closures and social distancing regulations. People can even feel grief for plans that have been delayed or canceled. These changes may seem less important compared to the loss of life, but the reality is that life suddenly doesn’t feel normal anymore. This is a big change and many people are grieving.

Below is a list of some things that you can do to help get through the grief:

• Reach out to family or friends by phone, text, email, or video calls. It helps to talk about it. Part of grief is thinking that no one else is feeling the same things. When you talk about it, you see that you are not alone.
• Exercise at home to music or an online video. Exercising can help your mind and body stay healthy.
• Go for a walk. Whenever possible, it is important to go for a walk, run, or bike ride.
• Try to keep up a healthy diet and remember to eat regularly. Taking care of your body helps your mind stay well too.
• Reach out for professional help. Many counselors and therapists are offering phone or video call appointments. Professionals can help in handling strong feelings.

Be kind to yourself and others. Find ways to connect as much as possible. Remember, we will get through this together.

Losing a Loved One during COVID-19

Grief during COVID-19 is more difficult because we aren’t able physically be there for one another as we deal with the emotions. Feelings of sadness are normal after the death of a loved one, but During COVID-19, there is the additional challenge of social distancing regulations, and even quarantine, that prevent us from attending the service.

Traditions of grieving together and holding a funeral or memorial are helpful in processing the thoughts and emotions that come from such experiences. We are not able to share grief in ways that we have in the past. It can be helpful to find other ways of supporting one another during COVID-19.

Below are some suggestions that may help:

• If you are planning the service for a loved one who has passed, inquire about setting up streaming or video that you and others can watch from home. If you are not the one arranging the service, ask if streaming, listening to, or watching the service is possible.
• Look into online support groups for grief and loss.
• Arrange a virtual service for family and friends to share stories, memories, and feelings.
• Plan a memorial, celebration, or other service to commemorate your loved one after the changes because of COVID-19 has lessened. For example, you can look into the types of places you would want to hold the service, make a list of who to invite, and what you would like to say. Prepare for when you can put these plans into action.
• Think of ways that you can perform a ceremony or commemorate your loved one from home. You can try different things, like lighting a candle, planting flowers on your patio, or creating a commemorative photo journal can help.

These suggestions cannot replace the traditions of mourning together, but in such unprecedented times, we must search for solutions in any form possible.

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Sources:

https://www.apa.org/topics/grief

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2691160/

https://www.psychiatry.org/patients-families/coping-after-disaster-trauma

https://www.betterhealth.vic.gov.au/health/servicesandsupport/grief

Home Schooling During COVID-19 School Closures

While you may be finding yourself unexpectedly thrown into home schooling your child or children, aged anywhere from five to 17 years old, it is important to know that more than two million kids are home schooled each year in the United States and that this number has been steadily increasing in recent years. In short, you are not alone and there is a lot of information available to help you develop best practices in home schooling as you adjust to everything else that may be changing in your world due to the impact of COVID-19.

Logistics

Providing structured learning can help your child adjust to the current circumstances of being home schooled. These tried and true strategies, used by home schooling parents for years, provides the structure necessary to keep the household running smoothly, even while parents tend to the new demands of working from home.

• Set a time that instruction begins each day. Here you can be a little flexible, if your child isn’t an early riser and is usually up at 8:00 am, schedule instruction for 9:00 am every day.
• Encourage your child to shower and change as they would for school. This will help develop routine and teach them that it is time to focus on learning.
• Schedule meal breaks at appropriate times.
• Try to facilitate learning of each subject at the same time each day.
• Encourage or help facilitate working with classmates or friends through video calls where they can work on a group project, discuss ideas, or otherwise help each other with assignments.
• Be prepared to contact your local internet service provider and ask for an upgrade in your internet bandwidth to support the increased use of video-enabled school and work sessions.
• Schedule time for Q&A. Your child may need help with some of the work beyond what is provided to them and this may be a challenge if the teacher(s) are not available at all times. Schedule time to help your child and if you don’t know the answer, search for it together.

Home Schooling while Working from Home

These are stressful times as many parents are facing health and financial concerns, adjusting to working from home with the entire family, and facilitating emergency home schooling. Here are a few tips that may help:

• Try to spend a few moments of quality time with your child before the day begins, during breaks, and at the end of the day. As schedule accommodates, hold brief focused check-ins with your child as these can help prevent attention seeking behaviors as the day progresses.
• When possible, be present as your child is scheduled for online learning groups or distance learning classes. This way you can help them get set up and ensure that they are meeting with the people that they should be meeting with and avoid any inappropriate technology use.
• Use your breaks to recharge the entire family. Check in with your child, provide a healthy snack, and answer any questions they may have. These brief check-ins go a long way, but don’t forget about yourself — have a healthy snack, get some fresh air, prepare for the next phase of the day.
• Remember that you are not alone, most parents are now in the position of juggling home schooling while working from home. If you have a meeting and think you may be called away or have kids screaming in the background, be up front with your colleagues at the start of the meeting and they are likely to be very understanding.

Informal Learning Opportunities

In addition to making sure that your child is completing any assigned work from their school or district, try to take their personal interests into account and facilitate informal learning opportunities as supplemental activities. Many public libraries and museums have made their materials and exhibits available online and may even provide virtual tours.

Examples of informal learning activities include:

• Going for a walk (depending on age or grade level, you can develop activities ahead of time such as identifying geometric shapes, natural formations, colors, and so forth)
• Public television educational programming
• Free audiobooks through public libraries
• Virtual tours facilitated by museums or art galleries, such as the Monterey Bay Aquarium live animal cameras, Yellowstone National park tours, and the San Diego Zoo online
• Online educational games (be careful of the source and ensure they are actually educational and interactive)
• Building or creating at home (even cooking can be turned into an educational activity depending on age or grade level)
• Plant seeds or otherwise grow or nurture a garden (there are several plants that can be grown indoors if you do not have access to an outdoor area)
• It is also important to incorporate reading activities in every subject when possible (in addition to books), for example, reading recipes, reading information on museum exhibits, or playing educational games online that focus on reading

Finding healthy and enjoyable ways to have fun will help everyone relax. There’s no need to pressurize yourself and your kids — you can do this!

Want to talk to a counselor today about this?

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Sources:

https://responsiblehomeschooling.org/covid/

https://www.nheri.org/research-facts-on-homeschooling/

https://www.onlineschools.org/homeschooling-guide/