Maintaining a healthy diet during crisis

1. Keep up fruit and vegetable intake
Purchasing, storing and cooking fresh vegetables can be challenging in a lockdown, especially when parents are advised to limit trips outside of the home. But wherever possible, it’s important to ensure children are still getting plenty of fruit and vegetables in their diet.

Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.
2. Swap in healthy dried or canned alternatives when fresh produce is not available
Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.
Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years, and can be included in meals in many ways. Canned oily fish such as sardines, mackerel and salmon are rich in protein, omega 3 fatty acids and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as part of a warm meal.
Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great fallback option when fresh produce or frozen vegetables are hard to come by.
Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are also nutritious, long-lasting options that are tasty, affordable and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option, and can be spiced up with yoghurt, chopped fruits or raisins.
3. Build up a stock of healthy snacks
Children often need to eat a snack or two during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yoghurt (preferably unsweetened), chopped or dried fruits, boiled eggs, or other locally available healthy options. These foods are nutritious, more filling, and help build healthy eating habits that last a lifetime.
4. Limit highly processed foods
While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavor.
5. Make cooking and eating a fun and meaningful part of your family routine
Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun. Wherever you can, involve your children in food preparation – small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.
Try as much as possible to stick to fixed mealtimes as a family. Such structures and routine can help reduce anxiety for children in these stressful situations.

5 Great Tips For Dealing With Depression

If you feel depressed, it's best to do something about it — depression doesn't just go away on its own.

In addition to getting help from a doctor or therapist, here are 5 things you can do to feel better.
1.Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.
In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.
2.Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).
3.Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding.
Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. It may also help them feel there's something they can do instead of just watching you hurt.
4.Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.
5.Try to notice good things. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

10 Instant Stress Busters Without Medicating

Everyone knows that stress and anxiety can be treated with therapy or medication. But many are put off therapy by the time and expense required.

As for medication, the possible side-effects and long-term health risks deter even more. Yet stress and anxiety needn’t require such drastic measures. Often, a few simple tips are all you need. So next time you feel that familiar pounding heart and sweating skin, try the following:
1) Pay attention to the here and now. When stressed, most people find themselves lost in thought, the mind spiraling away into the future, inventing dreadful scenarios in which you are being tormented. Take a moment to be where you are. Feel the ground beneath your feet, notice the flowers or waving branches, smell the coffee and doughnuts, and listen to the laughter and voices of those nearby.
2) Cuddle a pet. Research has shown repeatedly that stroking and fussing a cat or dog calms the nervous system and slows the heart rate. As someone once said, no greater Zen master exists than your cat. A well-loved pet is a model of relaxed indifference to the cares and worries of modern life.
3) Breathe properly. When stressed, most people breathe in a quick, shallow manner, often through the mouth. Instead, put your shoulders up, back, and down. Now breathe in slowly and deeply through the nose and out, as far as you can, through the mouth. Do this at least six times, preferably out of doors. If you find this works well, doing yoga a few times a week will really help your breathing and reduce stress.
4) Phone a friend. The people you interact with will make a huge difference to your mood. Anxious, stressed people should avoid one another, especially if they are both in a heightened state of fear. Phone a friend you know to be mellow, happy, and content, the sort of person whose mood rarely changes and who takes nothing seriously.
5) Do something creative, but simple. Find a creative outlet that does not demand great intensity and has no purpose or goal beyond itself. It may sound childish, but try a coloring book. Knitting is also worth trying. You should find yourself switching to autopilot as you perform such activities.
6) Play games. Again, this may seem childish, but play is a serious matter. As people age, they play less. And yet silly, meaningless games will calm the mind and link you back to your young, carefree self. Even bouncing a ball could help.
7) Write down everything that is worrying you. Don’t worry about spelling and punctuation — just let rip. Write down everything that is bothering you, no matter how trivial, in a five-minute burst. Once you have written it down, read it through and then either burn it or fold it up, and place it beneath your bed. Think of this as a symbolic act. The point is to get the problems out of your head.
8) Distinguish what can be helped from what cannot. It may also be worth compiling a list of the things that most worry you. Then take a second sheet of paper and draw a vertical line down the middle. In the left hand column, write down all the things you can alter, and in the right, the things you cannot. Make a pledge to change what you can and to let go what you cannot.
9) Be careful what you eat. When gripped by stress and anxiety, do not reach for a sugary snack. Fizzy drinks, chocolate, and candy will give you a sugar rush, followed by a so-called sugar crash. This is bad for your mood, often making people tetchy and irritable. Instead, try foods rich in tryptophan, like turkey and cottage cheese. The ideal snack when suffering a bout of anxiety is in fact the humble banana.

10) Go into a mindful state. Thoughts fuel anxiety. But thoughts are not facts. Mindfulness teaches you to observe your thoughts instead of allowing them to sweep you away. Your consciousness is like the sky, clear and empty, while your thoughts are like the clouds that pass across that sky, sometimes light and fluffy, sometimes heavy and dense.
No simple answer exists to the modern stress epidemic, and of course, no solution is final. But try the above and you may be surprised by the results.

Ideas for virtual dating while social distancing, and how to strike up a romance during the pandemic

Practicing social distancing doesn't mean you have to put your dating life on hold. If you just started getting to know someone, or never got to schedule that first date, there's still hope.

There are still plenty of ways to strike up a romance with someone — it just requires some creativity. Fortunately, during this era of self-isolation and quarantine, we are able to stay more connected than ever through tech. Whether it's a post on social media, a text message, or a video chat, we can keep in touch with the people we care about the most (or hope to further connect with), even if they're miles away.
So, if you and your special someone don't live near each other, there's no need to fear. Here are seven virtual date ideas.
Go for a walk around your neighborhood while talking on the phone.
Plug in a pair of earbuds, put your phone in your pocket, and go for a stroll while you talk to your date. It's almost like going for an actual walk with them (unless your AirPods fall out). If you see something fun along the way, you can narrate it for them — communication is important. But putting your phone in your pocket is key — it takes you away from a screen and makes the date feel less mediated.
Watch a movie together.
Movie nights can still be a thing, even if you're not in the same room.
Chrome extensions like Netflix Party, Metastream, and Scener allow you to watch movies with other people online. This is a great way to bond with your date over similar movie taste or get into a series together.
Make crafts for each other on video chat and exchange them after the quarantine is over.
Take whatever crafting materials you have in your house and make something for your soon-to-be-sweetie. Obviously, toilet paper is out of the question, but you can get creative. Did you take a bunch of paper clips from your office before getting sent home? Make a necklace. Knitting set that you've been meaning to use forever? Make a scarf. You could get really fancy and try embroidery. Regardless, crafting together will help you calm down and bring you closer — and the crafts can be a nice token of a strange time.
Have a drink together over video chat.
Kick back with your drink of choice (or whatever you have in your fridge), put on some relaxing music, and ask your date about their day. Just like meeting up for a drink after work, sipping on a cocktail over video chat can be a relaxing way to get to know each other better.
Take a free online class together.
Taking a free online class during quarantine is a great way to stay busy and learn something new. If you and your date are forced to spend some time apart, try taking a class on something you both want to learn about. Not only will you both have a new skill at the end of all of this, but it'll give you something new to chat about!
Follow a recipe together.
Pick a recipe from your favorite site together, and try to make it simultaneously. It's like making them dinner in your apartment, except, you know, pandemic-style. This helps you get to know each other's tastes (and dietary restrictions).
Ideally, print out the recipe or have it on a different screen than the one you're talking to them on — that way you won't be constantly switching between screens and pausing them. Cooking and baking are inherently messy and show a lot about how someone handles stress and challenges, so this could further a sense of intimacy between you two.
Play an online game together.
Board game nights don't have to end just because you're stuck in separate places. You can play popular games like Settlers of Catan online, or join them in their Animal Crossing island. If you have shared friends — or want to start sharing them — you could try playing games like Heads Up over Zoom.