3 Blood Sugar Friendly Snack Ideas

 

Diabetes Self Care Essentials - Learn About the A1C Test: Know Your A1C Level

4 Easy and Healthy Food Swaps for Your Blood Glucose and Wellness

 

A LACK OF SLEEP CAN RAISE YOUR BLOOD GLUCOSE

Did you know a lack of sleep can contribute to higher blood sugar?

(Also known as blood glucose)

Try to get at least 7-hours of quality sleep each night to help control your blood glucose, as part of your diabetes self-care.

See some helpful tips below:

 

St. Patrick's Day - Corned Beef and Cabbage are Low in Carbohydrate

Wishing all a Happy and Safe St. Patrick's Day!  🍀💚☘️ For those who celebrate, the famous dish for today’s holiday is corned beef and cabbage. If you like cabbage, go for it as it’s low in carbs and high in Vitamins C and K, and contains potassium and fiber. Fiber slows digestion and helps prevent high blood glucose. Potassium is important for blood pressure control. The beef is protein so no carbs there either. We all need some carbs but choose wisely, opting for higher fiber, nutrient dense carbs. Also, don’t take in too much carbohydrate at one time or it can spike up your blood glucose.

 

*One more blessing in addition to the picture above. May your carb choices be healthy ones. Enjoy!

World Kidney Day and National Kidney Month - Do You Know How Well Your Kidneys Are Functioning?

Today is World Kidney Day and March is National Kidney Month. Did you know over 35 million people in the U.S. (1 in 7 adults) have chronic kidney disease? Chronic kidney disease is also known renal disease or CKD for short. 

One of the saddest situations I have seen in my nursing career is caring for patients who has no idea they have CKD. This is far too common as the CDC estimates approximately 9 in 10 adults with CKD don’t know they have it. 

The two main causes of CKD are diabetes and high blood pressure (also known as hypertension). 

If you have diabetes and, or hypertension,  it’s important to make the recommended lifestyle changes necessary to gain better control of your blood glucose and blood pressure. Ways to achieve this are: 

1. Exercising most days of the week (do what you love, make it fun!)
2. Eating a healthy diet.
3. Losing weight if you’re overweight or obese.
4. Getting quality sleep.
5. Reduce or avoid consuming alcohol and using  tobacco products.
6. Taking your prescribed medications.

Be your own advocate: 

• Make sure you know your lab numbers: GFR for kidneys and A1C for diabetes.
• Get the lab tests and exams recommended by your doctors and healthcare providers.
• Lead a healthy lifestyle to prevent or delay CKD and other complications from diabetes and hypertension from developing. 

Maintaining a Healthy Heart

Strategies for a Heart-Healthy Lifestyle 

Heart disease is the leading cause of death in the United States, claiming countless lives each year. February is recognized as American Heart Month and a good time to reflect on the importance of heart health and the steps we can take to protect this vital organ. This is important for everyone but especially if you are living with diabetes. Diabetes doubles your risk of developing heart disease. The tips below will provide you with valuable information on ways to maintain a healthy heart. 

Understanding Heart Disease

Heart disease encompasses a range of conditions that affect the heart, including coronary artery disease, heart attacks, heart failure, and arrhythmias. 

Risk Factors

While some risk factors for heart disease, such as age and our family genetics (heredity) which are beyond our control and not modifiable, many risk factors can be managed through lifestyle changes and prescribed medical interventions. Here are some key risk factors:

• Diabetes: Diabetes doubles your risk of heart disease by causing damage to blood vessels and nerves.

• High Blood Pressure: High blood pressure, also known as hypertension, can damage the arteries, leading to heart disease.

• High Cholesterol: Elevated levels of LDL cholesterol and Triglycerides can cause plaque buildup and hardening in the arteries. 

• Smoking: Smoking damages blood vessels and lowers oxygen levels in the blood. 

• Obesity: Excess weight on your body puts an added strain on your heart.

• Sedentary Lifestyle: Lack of physical activity can contribute to obesity, high blood pressure, and high cholesterol.

Tips for Maintaining a Healthy Heart

Implementing the following strategies can significantly reduce your risk of heart disease and promote overall cardiovascular health.

Control Your Blood Glucose

For people living with diabetes, controlling your blood glucose level is essential for preventing heart disease and other complications from diabetes. For most people, the target range for fasting blood glucose is 130 or less. And the target range for post meal (also known as post prandial blood glucose) or any other time other than fasting is 180 or less. You’ll want to check with your doctor as there can be exceptions and different target ranges for some people.

Make sure you follow your healthcare provider's guidance regarding taking your medications and any other advice the give you regarding your lifestyle and health.

Maintaining stable blood glucose levels and staying within the recommended ranges can reduce the risk of complications from diabetes, including the development of heart disease.

Adopting a heart-healthy lifestyle involves a combination of controlling your blood glucose, getting regular exercise, eating a healthy diet, getting quality sleep, reducing stress, not smoking, taking medications as prescribed medications. If you lead a healthier lifestyle, it can help reduce your risk of heart disease.

Exercise Most Days of the Week

Exercise is one of the most effective ways to keep your heart healthy. Aim to engage in physical activity most days of the week. Make it fun and choose activities you love, such as dancing, cycling, swimming, or playing a sport. Even simple walking for 30 minutes a day can make a significant difference. *I love to get my exercise by dancing, hiking and birdwatching, along with resistance training. 

• Cardio Workouts: Activities like dancing, running, brisk walking, and aerobics help to strengthen the heart and lungs and improve circulation.

• Strength Training: Building muscle through resistance training helps you burn calories more efficiently. 

• Flexibility and Balance: Exercises such as Tai Chi and yoga help with flexibility, balance, and stress reduction.

Image of Carole Jakucs. Hiking, 2025. Image subject to copyright. 

Maintain a Healthy Diet

A balanced diet rich in nutrients is essential for heart health. Focus on eating whole foods and minimizing processed foods:

• Vegetables and Fruits: Choose a variety of colorful vegetables to ensure a range of nutrients. Eat fruits instead of cookies and pastries to satisfy a sweet tooth.

• Whole Grains: Choose whole grains like oatmeal, brown rice, and whole wheat bread and crackers over refined grains.

• Lean Proteins: Include sources of lean protein such as fish, poultry, beans, and legumes.

• Healthy Fats: Incorporate sources of healthy fats like olive oil, avocados and nuts, while limiting saturated and trans fats. 

• Limit Sodium: Reduce your intake of sodium to help reduce your high blood pressure.

• Sugar: Avoid sweets and added sugars to help control your blood glucose, weight and  inflammation.

Get Quality Sleep

Adequate sleep is essential for heart health. Poor sleep can contribute to the development of diabetes, high blood pressure and obesity, all of which increase the risk of heart disease. Try to get 7-9 hours of quality sleep every night. Ways to achieve this are by establishing a regular sleep schedule, cutting off the use of electronic devices at least two hours before bedtime and engaging in a relaxing bedtime routine.

Manage Stress

Chronic stress can negatively affect your heart health by raising blood pressure and causing unhealthy behaviors, such as overeating, smoking, drinking alcohol and more. Implement stress-management techniques you find comfortable doing such as:

• Mindfulness and Meditation: Practice mindfulness or meditation to reduce stress and improve overall well-being.

• Physical Activity: Exercise daily as exercise helps to release endorphins, known the “feel good” hormones which act as natural stress relievers.

• Hobbies and Interests: Engaging in hobbies and activities you enjoy.

• Social Connections: Carve out time to spend with family and friends you like being with. Work to maintain strong relationships with friends and family for emotional support.

Don’t Smoke

Smoking is a major risk factor for heart disease. If you smoke, quitting is the best thing you can do for your heart health. Seek support from healthcare professionals, support groups, or smoking cessation programs to help you quit successfully.

Take Medications as Prescribed

If you’ve been diagnosed with diabetes, high blood pressure, high cholesterol, or any other condition that affects your heart, it is crucial to take your medications as prescribed by your healthcare provider. Make sure to get regular check-ups. Follow the advice of your doctor or other health provider and get the labs and other tests they suggest for you. 

It's Never Too Late to Start 

If you feel you've neglected your health, it's not too late to take steps toward a healthier heart. Today, on the last day of American Heart Month, take a bit of time to reflect on your heart health and lifestyle and commit to making positive changes for your health now and for the future.

New Focus of this Blog: Diabetes Self-Management Tips

Spring is here and that means warmer weather, spending more time outdoors and change.

As a healthcare journalist and RN, my passion is to help others lead a healthy lifestyle and achieve improved wellness.

Several years ago, while pursuing my Master of Science in Nursing degree, my field work and studies lead me to another nursing specialty…that of a diabetes nurse educator.

Diabetes nurse educators provide strategies and education to people living with diabetes so they can achieve improved blood glucose control. 

With better glucose control, it increases the likelihood of preventing and/or delaying the risk of developing complications from diabetes.

So, I just changed the title of this blog to reflect its new focus on diabetes self-management tips. 

While these tips are evidenced-based and work for many, they are for informational purposes only. ALWAYS consult with your doctor for any questions or concerns about managing your diabetes and any health condition you may have.

Until my next posting, make time for exercise, healthy eating (watch those portion sizes), getting quality sleep and safely enjoy the warmer weather :-)

Easy Black Bean Taco Recipe

Tacos anyone? If you’re looking for a heart healthy and quick meal, look no further than these black bean tacos. In addition to the black beans, these tasty wraps are also made with low fat cheese, romaine lettuce, green onions, tomatoes, and salsa. 

And if you have diabetes or prediabetes and trying to eat a diabetes diet, the protein and fiber in these black bean tacos help reduce the blood glucose spike from the flour tortillas. 

Black beans are packed with fiber and also contain protein, folate, magnesium and iron. By using reduced fat cheese, you’ll eat less saturated fat, so it’s more heart heathy than if you ate regular (full fat) cheese. Cheese also provides you with protein and calcium.

The veggie toppings add fiber, vitamins, and minerals such as Vitamin C, lycopene, and potassium which are in tomatoes.

Ingredients

• One 15 ounce can of organic black beans

• 4- 6 small flour tortillas 

• Shredded reduced fat mozzarella cheese (one half cup)

• Romaine Lettuce: 4 to 6 rinsed and dried large leaves (cut up or whole – your choice)

• Tomatoes (one half cup chopped)

• Green onions (scallions): 2 to 4, chopped in small pieces.

• Salsa of your choice and to taste.

• Salt, Pepper, Garlic Powder to taste.

Directions:

• Warm the tortillas (as per the package directions). Place on a serving platter once cooked.

• Warm the black beans as per the can’s directions (place in a serving bowl once warmed).

• Chop all vegies, place each vegetable in a small bowl on the table.

• Have salt, pepper, and garlic powder on the table for each person to use to taste.

• Place salsa on the table for each to use as desired.

If you want to reduce your exposure to pesticides and food additives and preservatives, consider buying organic. 

Why wait only for Taco Tuesday? These are great for meatless Monday too, or any day of the week. Stay healthy and enjoy!

The Benefits of Exercise

I practice what I preach as a diabetes nurse educator and health writer. Exercise is one of the best medicines at our disposal. I was hiking and birdwatching in these recent photos below but any exercise will do. 

Daily exercise and spending time enjoying the outdoors does wonders not only for our bodies, but also helps to maintain a sense of well being. 

Did you know that exercise helps your body respond better to the hormone insulin? Because of this, daily exercise is one of several ways you can help control your blood glucose.

Make it fun and you're more likely to do it. What exercise do you like to do?

Point Dume, Malibu, California by Carole Jakucs. (Image subject to copyright).

Carole Jakucs, 2022. (Image subject to copyright).

Baked Ziti – A Great Italian and Vegetarian Dish

A Great Italian and Vegetarian Meal 

If you’re trying to reduce your intake of meat or looking for a great Meatless Monday dish, try my family recipe for homemade Baked Ziti. Baked Ziti makes a healthy, delicious meal. Just add a fresh, organic salad to get your daily dose of greens and… you’re all set with a nutritious dinner.

You can use traditional ziti pasta or if you want more fiber, a whole wheat ziti pasta could work too; however, it will change the flavor somewhat.

High in Nutrition

This recipe uses tomato sauce. Tomato sauce, when cooked in a healthy way with olive oil, garlic, and herbs (to taste) will provide you nutrients such as potassium, vitamin C and lycopene.

Ziti Pasta by Carole Jakucs, 2022. Image Subject to copyright. 

And you’ll get protein and calcium from the cheese in this dish. Baked Ziti makes for a healthy and filling meal that’s packed with nutrients and is also easy to serve if you’re having guests. 

Marinara Tomato Sauce by Carole Jakucs, 2022. Image subject to copyright.

Ingredients:

• 1 pound of Ziti style Pasta

• 2 pounds of Ricotta Cheese (use part-skim if you want less saturated fat)

• 2 eggs (organic, free-range is the healthiest choice)

• ½ pound of Grated Mozzarella Cheese (use reduced fat for less saturated fat)

• ½ cup of Grated Parmesan Cheese

• Salt, Pepper, and Parsley to taste

• Tomato Sauce of your choice (if using canned tomatoes, you’ll want to prepare 2-large cans (28      ounces each) of crushed tomatoes in puree, use organic for less exposure to pesticides)

Ricotta, Parmesan and Mozzarella Cheeses and Herbs by Carole Jakucs, 2022. Image subject to copyright. 

Instructions:

Cook or heat the Italian Tomato sauce of your choice and season to taste. Once cooked, you’ll need to make and heat enough sauce to use at the bottom of the baking dish, and for spreading across the pan the middle layers. You’ll need to have some extra sauce on the side when serving and eating the baked Ziti, so each person can add sauce to their plate as they wish (some like more sauce, and some prefer less sauce).

Cook the Ziti pasta according to the package label for al dente, drain, place on the side, and let it slightly cool. Don’t overcook the pasta, as it will cook more when it bakes then become too soft.

In a large bowl, mix the ricotta, eggs, grated mozzarella, and grated parmesan – add salt, pepper, and parsley to taste. Keep on the side.

Grease (with olive oil spray or brush with olive oil) the bottom and sides of a 13 x 9-inch glass baking dish. Place on the side.

Now – you’re ready to start layering…

Spread a thin layer of Tomato Sauce on the entire bottom of the baking dish.

Use one half of the cooked Ziti, to spread evenly over the sauce. (Save the other half of the Ziti for one more layer).

Next, spread a thin layer of Tomato Sauce over the first layer of Ziti pasta.

Then, spread the entire Ricotta Cheese mixture as your next layer, over the sauce.

Add a little more sauce now along the entire length of the pan, over the Ricotta mixture.

Use the rest of the Ziti pasta as the next layer of the pan.

Last, spread a little more sauce (to your liking) over the last layer of Ziti.

Baked Ziti - Ready for the Oven by Carole Jakucs, 2022. Image subject to copyright. 

Cover with foil and bake at 350 degrees for approximately 45 – 55 minutes (depending on your oven). You’ll want to place the baking dish on a large, heavy baking tray or cookie tray for support and for greater ease in moving the heavy pan into and out of the oven.

If you want a slightly crispiness to the top, you can remove the foil for the last 15 minutes.

Buon appetito! Enjoy!

Italian Vegetable Bean Soup by Carole Jakucs, RN

Fall is here and with it our craving for warm, healthy soups. I created this recipe to have a hearty yet healthy soup for my family and I to eat when the cold weather hits.

This soup is dense with a variety of vegetables so packed with vitamins, minerals, and fiber. Two examples are zucchini and spinach: They both contain Vitamin A and carotenoids which help maintain eye health.

The beans provide fiber and protein too. If you want more protein, you can use chicken "bone" broth. 

If you’re a vegan, just replace the bone broth or chicken broth with vegetable broth for your liquid. It will still taste great.

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 202. Image subject to copyright. 

Ingredients

• 4 tablespoons olive oil
• 1 (16-oz) bag of frozen spinach
• 5 large celery stalks, rinsed and chopped
• 1 large yellow onion, chopped 
• 1 medium to large sized green Italian zucchini
• 1 small to medium yellow squash (summer)
• 1 (32-ounce) container chicken bone broth, chicken broth or 
         vegetable broth
• 2 (15.5-ounce) cans cannellini beans, drained and rinsed well. 
        (You can substitute with great northern beans)
• 1 (28-ounce) can diced tomatoes with juice (or 2, 15-ounce cans)
• 3 - 4 tablespoons Italian seasoning to taste
• Salt and pepper to taste
• Garlic powder to taste

Italian Vegetable Bean Soup by Carole Jakucs, RN. 
October, 2021. Image subject to copyright.

Instructions

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. 

• Add onions, celery, zucchini, and squash. Cook for 4 - 6 minutes, stirring frequently.

• Add spinach and cook for an additional 4 minutes, stirring frequently.

• Add broth, cannellini beans, diced tomatoes, Italian seasoning, salt, pepper, and  garlic powder to taste.

• Bring to a gentle boil. Reduce heat and cover keeping at a gentle simmer. Cook  with the lid on for 20 – 25 minutes. 

Enjoy and stay healthy!

Fried Zucchini – The Healthy Way

Zucchini is so versatile – you can cook it in so many ways. It’s also nutritious: Containing fiber, magnesium, potassium, Vitamins A and C and more. Zucchini is also low in carbs and is fat free.

One of my son’s recently gave me a homegrown zucchini that was supersized. So, instead of my usual way of preparing it, which is to chop it up, then sauté with onion and tomato and Italian herbs (will post this recipe in the future), I decided to slice it, due to its large size.

It’s a simple recipe and all you need is:

One large zucchini (big enough to make long slices)

1-2 eggs

Flour

Salt and pepper to taste

1 -2 tablespoons of Olive oil (for your pan)

Directions:

Slice the zucchini as evenly as possible so you end up with pieces of similar size.

Dip each slice in a bowl containing the beaten egg (have a 2nd egg handy, you may need it).

Dredge each egg coated slice of zucchini in flour.

Place the coated, sliced zucchini pieces in a frying pan that has already been prepared with olive oil and slightly heated.

Cook at a low to medium heat.

Turn over each slice after about 4 – 6 minutes, and cook the other side for the same amount of time.

Let cool and enjoy!

This is a great side dish, good in a sandwich, or makes for a great meatless meal, after topping it with some shredded mozzarella or grated Romano or parmesan cheese.

Peas and Eggs - A Nutritious, Tasty, Meatless Dish

Peas and eggs...who would think...but these two together make for a delicious combination and a quick, healthy, meatless meal. 

My mother and grandmother used to make this dish when I was growing up, so making and eating this dish brings back fond memories for me of both of them.

Peas and eggs are both packed with nutrition. Peas contain protein, fiber and vitamin C. Eggs are also a great source of protein and also choline, which is good for our brain.

Peas and Eggs

2 cups of organic frozen peas - cooked per package directions

2 organic, free-range eggs - whipped up in bowl

1 - 2 tablespoons of organic extra-virgin olive oil (to taste)

Salt, pepper and parsley to taste.

Directions

Place olive oil in am 8 - 10 inch skillet, on a low to medium heat for one minute.

Add the prepared peas. 

Mix and cook on a low heat for approximately 4 minutes.

Add the eggs (after slightly whipping them first in a bowl)

Cook for another 4 minutes, or until eggs are fully cooked.

Add salt, pepper and parsley (optional) to taste.

This recipe makes two servings. 

Enjoy!

Goal Setting for Your Health and Life

An inspirational quote for you...

"Do not let what you cannot do, interfere with what you can do" ~ by John Wooden, basketball coach.

This quote is a helpful reminder for all of us about goal setting and following our dreams. Sometimes circumstances dictate we need to switch gears and revise our goals when things change. 

One example...perhaps you have a specific injury and can't engage in the same exercise or team sport you once did. However, there is a good chance you'll find an another exercise, sport or dance routine you CAN do.

If barriers arise that impede your ability for self-care or pursuing personal and/or professional goals, identify them and strategize to work around them. 

Reach out to others such as friends, family, health care or mental health professionals, if you're struggling and need assistance and support. 

Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Wearing masks helps slow the spread of COVID-19

Wearing masks helps slow the spread of COVID-19, along with distancing ourselves at least 6 feet from others (which is about 2-arms' length), hand washing and avoiding crowds.

A person that wears a mask when out in public, and wears it correctly (covering BOTH their nose and mouth) protects others from their respiratory droplets - this is how wearing masks helps to slow the spread of COVID-19. 

A person can infect others, even if they don't have symptoms (asymptomatic).

Facial masks by Carole Jakucs, June 12, 2020. Image subject to copyright.

• When you wear a mask - you protect others. 
• When others wear a mask - they protect you.

There is no cure and no vaccine yet for COVID-19 (also known as SARS-CoV-2 and coronavirus disease).

So, it’s important not to let our guard down, work together to protect each other, and continue with safe behaviors to protect ourselves, our families, friends and communities. 

Carole's Italian kale, white bean and vegetable soup

After several creative sessions in the kitchen, I came up with this recipe for a healthy, delicious, nutrient dense soup. Kale is loaded with vitamins K, C and A. 

The other vegetables in this recipe are bursting with vitamins and nutrients too.

Among their many important functions, vitamin K is essential for bone health, vitamin C supports our immune system, and vitamin A is necessary for eye health.

Even though our bodies process beans as carbohydrates, cannellini beans have a fair amount of protein and fiber. And if you decide to use bone broth, it will add more protein. 

Carole Jakucs Italian Kale, white bean and vegetable soup - 2020 - image subject to copyright.

Carole's Italian Kale, White Bean and Vegetable Soup

Ingredients:

• 4 tablespoons olive oil
• 1 (16-oz) bag of peeled, baby carrots, sliced or chopped (about 2 cups)
• 3 – 4 large celery stalks, rinsed and chopped (about 2 cups)
• 1 medium sweet or yellow onion, chopped (about 2 cups chopped)
• 1 bunch of kale rinsed, remove large stems and finely chop the remaining leaves (about 6 loosely packed cups of kale leaves)
• 1 (32-ounce) container chicken bone broth, chicken broth or vegetable broth
• 2 (15.5-ounce) cans cannellini beans (drained), you can substitute great northern beans if you don’t have cannellini beans
• 1 (28-ounce) can diced tomatoes (with juice)
• If you like potato in your soup, you can add one medium potato, skinned and finely chopped (this is optional)
• 1 tablespoon freshly minced garlic
• 2 – 3 tablespoons Italian seasoning, to taste
• Salt and pepper, to taste

Instructions:

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. Add onions, celery, carrots and cook for 4 minutes, stirring frequently.
• Add kale and cook for an additional 4 minutes, stirring frequently.
• Add broth, cannellini beans, diced tomatoes, potato (if you decide to use), garlic, Italian seasoning, salt and pepper. Bring to a gentle boil. Reduce heat and cover keeping a gentle simmer. Cook with lid for 25 – 35 minutes, or until carrots are tender. 

Carole Jakucs Italian kale, white bean, and vegetable-soup - 2020 - image subject to copyright.

Try this soup and enjoy. Wishing you good health!

10 tips to have fun and stay fit during the stay-at-home order for COVID-19

It’s important to keep busy and remain positive during the stay-at-home order due to COVID-19. Some fun ways I found to stay busy and fit are:

 

Photo credit of coronavirus image: CDC/ Alissa Eckert, MS; Dan Higgins, MAMS

1. Work from home if your job allows.
2. Catch up on reading books you’ve not had time to read.
3. If you begin to feel stressed or fearful, consider prayer, meditation or relaxation breathing. These can help calm your mind.
4. Reach out electronically to family and friends you miss.
5. Discover some great new music and new composers to listen to.
6. Stay physically active with fun dance and exercise videos via stream or DVD.  The choices are endless; jazz, tap, ballet, hip-hop, Bollywood, Tai Chi and Yoga.
7. And don’t forget stretching and resistance training. Both are an important part of a complete fitness program in addition to cardio.
8. Since going out to eat is on hold right now, consider trying some new, healthy recipes to dazzle your taste buds and alleviate boredom.
9. Consider decluttering closets and cabinets while you’re stuck at home. Prepare bags of unwanted clothes and other items for donation to your favorite charities. Helping others can help us too.
10. And last; resist the temptation to overindulge in junk foods, alcohol or other drugs. You’ll feel better for it both physically and mentally if you maintain a healthy diet, weight and lifestyle. 

Six tips for protecting yourself from COVID-19 (Coronavirus Disease 2019)

Here is a brief overview of some of the advice given from the Centers for Disease Control and Prevention (CDC) and infection control experts, regarding how you can help prevent the spread of COVID-19 (also known as the coronavirus, novel coronavirus, and coronavirus disease 2019) to reduce your risk of infecting others or becoming infected yourself.

Image by Carole Jakucs, 2020. Subject to copyright. 

Hand washing

Wash your hands frequently with soap and clean, running water for at least 20 seconds. Singing the song, "Happy Birthday" twice, which is about 20 seconds.

Make sure you rub all surfaces of both your hands under clear, running water and don't forget to include your fingertips, thumbs, tops of hands, palms and between your fingers.

If you're not near a sink with soap and running water, the next best way to clean your hands is by using hand sanitizer with at least 60% alcohol to clean your hands, until you can get to a sink and wash your hands with soap and water.

Make sure you wash your hands before and after eating, using the bathroom, touching your eyes, nose and mouth or the rare venturing out of the house for necessities such as groceries.

Cover your coughs and sneezes

Always cover your mouth and nose with a tissue when you cough and sneeze (a sleeve will do if you don't have a tissue and is better than nothing) then throw the tissue in the trash and wash your hands.

Don't touch your eyes, nose or mouth with unwashed (unclean) hands

If you don't heed this advice and your hands have infectious germs on them, you can make yourself sick (inoculate yourself) with COVID-19, other viruses and bacteria.

Stay home when advised to do so 

Heed the rules, guidelines and recommendations by your local, state and federal leaders and public health departments regarding sheltering in place. The current CDC Guidelines of 15 days to Slow the Spread is for the entire U.S. Some states that have greater numbers of COVID-19 infections such as New York, California and Washington, may have additional guidelines dictated by their local conditions on the ground.

If you're sick and have seen a physician and/or have had a known exposure, the current recommendation is to isolate yourself at home for at least 14 days (known as self-quarantine or self-isolation). Always follow the advise given to you by your physician. 

Practice social distancing 

When you do need to venture out of the house for groceries for example, ensure you maintain at least 6 feet of space between yourself and others. 

Disinfect suspected or confirmed contaminated and high-use surfaces

Make sure you frequently clean (using disinfectant solution or wipes) any and all surfaces that may be contaminated such as: Shopping cart handles, payment key pad surfaces at grocery or pharmacy check-outs, counter tops, door knobs, light switches, keyboards, cell phones, the steering wheel of your car, etc.just to name a few.

*This blog is not a comprehensive list of all you can do to protect yourself and others from getting COVID-19. Please visit the CDC and the National Institutes of Health for more information.