STOP, REFLECT, RESET – Focus on the Basics!

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Our lives have been turned upside down by the COVID-19 pandemic. Feeling overwhelmed? Stop, take a few minutes to quietly reflect and focus on the basics – food, moving your body, water, and sleep. This will keep you healthy and better prepared to deal with all the changes and challenges going on around you.



Eat Healthy

Comfort food is the first thing we reach for in times of crisis. Consider these family favorites to keep your loved ones healthy:

• Warm homemade applesauce is not only fun for the family to make together but it is delicious too.


• Hearty greens cooked with onion, garlic and beans will smell enticing and lure the family together for dinner.


• Fresh spring greens with seasonal or canned fruit and a simple dressing is a great choice to serve with your main meal.

Other ways to get more fruits and vegetables into your meals:

• Add chopped vegetables like sweet peppers, onions, tomato, or spinach to scrambled eggs.


• Double the amount of vegetables in soups, stews and casseroles.


• Serve a side dish of roasted or steamed vegetables with your main dish.

Get Your Body Moving

It seems like sitting would be the best choice if you have no energy, but actually the opposite is true! Your body is designed to be moving. Even a short walk will help you to have more energy and be more alert.



But with life in turmoil who has time for this? Did you know that doing three household activities for 5 minutes, like sweeping the floor, putting away laundry or unloading groceries, counts as 15 minutes of moving your body? You CAN do it!



Try fun physical activities and vegetable themes games with your family or check out the Eat Smart, Be Fit Maryland website for more ideas.



Drink Water

Your body is made up of almost 70% water! It helps your blood to circulate to allow you to think and move better. It helps digest your food which improves your gut health. And being hydrated improves your ability to fight illness and stay healthy.



Giving up a sugary beverage can be challenging especially when you want a familiar flavor. Here are some easy ideas for adding flavor to your water:

• Love citrus? Add sliced lemons, oranges or limes.


• Love cool sliced cucumbers? Add a few sliced cucumbers.


• Love 100% juice, but not the extra calories? Add a splash of your favorite 100% juice to your water. (Not enough juicy taste? Start off with juice that you add a bit of water to. Increase the water and decrease the juice until you find the balance best for you.)

Water is the best choice for your family. Find creative ways to rethink your drink.

Sleep 7-8 Hours

During periods of great stress getting enough sleep can be challenging because your mind is racing, you have so much to do, and there may be extra worries. You may find that even when you find the time to lay down, you cannot fall asleep.



Sleep is critical to your health and well-being. It helps your brain to rest and process new information. This is important with all the important news we are learning during this COVID-19 pandemic. When you are well rested your body can regulate your weight better, has more energy, and you are in a better mood. Sleep also increases heart health and allows your body to fight off germs.



Here are some strategies to help you get more rest.

• Try to create a consistent nightly bedtime and morning wake up time. This helps your body know when it is supposed to be sleeping.


• Establish a soothing pre-bedtime routine. Take a bath, read a book, listen to music, or practice relaxing stretching.


• Make the place you sleep as quiet, dark, cool and comfortable as possible.


• Avoid caffeine for four to six hours before bedtime.


• Try not to eat heavy meals just before bedtime.

For more restful ideas look at Sweet Dreams: Your Guide to Good Sleep in Quarantine