How to Enjoy Thanksgiving During a Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus 
Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

Many people can agree that this past year has been unprecedented, a year like no other that we have experienced in this generation.  The entire world has been affected by the Coronavirus pandemic, no region untouched.  As we near the holiday season, it is clear that Thanksgiving and even Christmas will likely be celebrated differently.  Just because our holiday traditions may not be the same in 2020 doesn’t mean we can’t enjoy the fellowship of family and friends while staying safe, healthy and protecting others. 

Keep Gatherings Small-or Virtual

Many Thanksgiving traditions involve gathering with family and friends.  Thanksgiving has historically been one of the biggest travel times every year but with the novel Coronavirus pandemic, many travel plans have halted and people have opted to stay home with their immediate families to stay healthy.  Others may just keep their circles smaller with close family.  No matter what you decide, staying safe and healthy this year doesn’t mean you have to feel completely disconnected.  Earlier this year when many states were on a stay at home requirement, families and friends gathered over Zoom calls, FaceTime, or other  video apps to share meals, a happy hour, weddings, birthdays and other joyous occasions.  The holidays can be a time of celebration from afar, but still together.  So raise a glass to your computer screen and smile at the faces on the other side, knowing that we won’t be apart forever.  

Don’t Let a Thanksgiving Cheat Meal Become a Cheat Week

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus Pandemic

Many health experts, trainers, health coaches and nutritionists will tell you-one cheat meal won’t ruin your diet or weight loss success.  But an entire long weekend of eating Thanksgiving leftovers could certainly put a damper on your goals and leave you working hard to gain back momentum.  Make sure that you enjoy smaller amounts of some of the most unhealthy items-stuffing, mashed potatoes, gravy, pie, sweets–and fill the plate with turkey, salad, vegetables and other less calorie laden foods.  It’s ok to enjoy the day without guilt and try small amounts of festive foods, while keeping in mind that you have a goal and you want to stick to your plan to reach it.  Let the others in your household enjoy leftovers the following days, while you get back on track and on your diet and fitness plan.  It can be hard to resist all the leftovers but remember you CAN do it!

Take Care of Yourself

In many different ways, the holidays can be stressful and anxiety-inducing.  This year may have its unique challenges and stressors.  It is important to remember overall wellness.  Get lots of adequate rest, stay on your regular exercise routine and take time to decompress from the stressors of life and the holidays.  Finding a good book, taking a relaxing bath or even some light yoga can all help give you the time you need to refresh and feel ready for anything that happens.

Give Thanks

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus Pandemic

Remembering the reason for the Thanksgiving holiday is of utmost importance-maybe more so this year than ever before.  Taking some time for remembrance, gratefulness and thankfulness is good for the soul and the body.  This year has been challenging and at times it can be easier to focus on all the things we have lost instead of all that we have.  Go around the table with your immediate family or whoever you share dinner with and take turns talking about what you are thankful for this year.  You may find that you gained more than you thought you had lost.  Finding the silver lining in every cloud is a huge component of staying healthy and whole.  The feeling of thankfulness and gratitude can carry you through this entire holiday season and into next year.  

We can and will get through this together, and look forward to future holidays when we can all gather together and keep each other safe too.  From all of us at SureFiz, we wish you the best and most fulfilling Thanksgiving holiday.  May you enjoy every moment and maximize the moments of happiness in the day.  Happy Thanksgiving!

Healthy Foods For A Strong Immune System this Winter

A strong immune system has many components, including a healthy daily diet. Here are some foods to try to help you stay healthy through the winter.

A strong immune system has many components, including a healthy daily diet.  Here are some everyday foods you can eat to help you stay healthy through the winter.

Healthy Foods to Keep your Immune System Strong this Winter

The body’s immune system is it’s first defense against illness.  When it comes to preventing colds, flus or even the coronavirus, keeping the body strong and healthy is of utmost importance.  You don’t need to reach for expensive vitamins and supplements to keep your body strong.  There are many healthy foods that you’ll find easy to incorporate into your daily diet and weight loss program.  

What makes an immune system strong?

Healthy Foods to Keep your Immune System Strong this Winter

When it comes to keeping your immune system strong and thriving, several components are important to keep in mind.  The immune system isn’t single faceted, but a complete system in the body that depends on a lot of factors to function well.  Some of the main ways you can help your immune system stay strong are:

  • Get enough sleep
  • Quit smoking cigarettes (or don’t start)
  • Exercise regularly
  • Try to minimize stress
  • Practice good hygiene-washing hands, etc.
  • Maintain a healthy weight
  • If you drink alcohol, do so in moderation
  • Eat a variety of natural, healthy foods-especially fruits and vegetables
  • Keep sugar intake low, avoid unnatural sources

Working on all of the above areas can help keep your immune system strong and ready to fight off any illness or infection, but when it comes to eating healthy some foods are definitely superior in their immune-boosting qualities.  Focus on foods that are high in antioxidants, vitamin C, vitamin D, and zinc.  The key is getting a good variety of these foods to keep each of these nutrients strong in your body.

Antioxidants

“Antioxidant” is a word used a lot in the health and fitness world.  But what does it really mean? Broken down,  according to veryhealthy.life, the anti means against and oxidant refers to something that will chemically combine with oxygen. This means that antioxidants prevent oxidation against free radicals.  When there are free radicals within the body they can cause a chain reaction that causes damage to the cells.  Antioxidants can help keep your cells strong against this free radical damage.  Some popular foods that are high in antioxidants are:

  • Raspberries, cherries, apricots, cranberries and watermelon
  • Broccoli, spinach, artichokes,
  • Rosemary, oregano, thyme
  • Kidney beans
  • Turmeric
  • Acai powder
  • Allspice, cinnamon, cocoa powder

By combining many of these fresh fruits, vegetables and spices together, there are many easy and creative ways to get more antioxidant rich foods into your diet.  

Vitamin C

Healthy Foods to Keep your Immune System Strong this Winter

Vitamin C might be the most common vitamin known to fight illness and aid in recovery well.  Because the body cannot produce or store vitamin c, it has to be sourced through the diet, and finding daily sources in a variety of foods can help ensure you are getting enough.    When you think of vitamin c you might immediately think of oranges or other citrus, but many other foods are high in vitamin c that may not have come to your mind. Here are some great healthy food options that give a boost of vitamin c:

  • Red pepper, green pepper, green chile pepper
  • Oranges, strawberries, papaya, guava
  • Broccoli, potato, brussels sprouts, cauliflower
  • Lemon, grapefruit, kiwifruit, mango

Vitamin D

Healthy Foods to Keep your Immune System Strong this Winter

Vitamin D has been known for many years to promote bone growth and absorb calcium.  Recent studies have also shown a link between vitamin D and other important body functions, including a healthy immune system response.  “Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease” (webmd).  The body can produce vitamin D, but only after skin exposure to sunlight for an extended period of time.  Unfortunately, those who live in less sunny climates can be at a higher risk of vitamin D deficiency.  Even those who live in sunny areas may still have vitamin D deficiency if they spend a majority of their time indoors.  Recent studies have been conducted on the potential role vitamin D may have in the immune response to COVID-19.  Although more research needs to be done, studies show positive results that link vitamin D to the immune system strength needed to fight the coronavirus and other diseases.  If you are not able to get enough sunlight daily, these foods can help to supplement vitamin D in your body:

  • Salmon
  • Herring, sardines, cod liver oil
  • Egg yolks
  • Mushrooms
  • Fortified foods with vitamin D, such as cow’s milk, soy milk, orange juice, cereals and oatmeal.

Getting vitamin D from all natural sources such as the sun and natural healthy foods is always the best way to give the body what it needs on a daily basis.

Zinc

Zinc is an essential trace mineral that plays an important role in the body, including slowing the aging process and providing an antioxidant barrier against free radicals.  The body doesn’t need large amounts of this mineral for healthy function, so it is an easy nutrient to supplement with a healthy diet.  Keep in mind that animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood (draxe.com).  That doesn’t mean animal foods are the only source, but combining animal and plant sources can help guarantee you’re getting all you need in your daily diet.  Some of the foods highest in zinc are:

  • Grass-fed beef, lamb, chicken
  • Pumpkin seeds, hemp seeds, cashews
  • Chickpeas, lentils, almonds
  • Kefir, yogurt, ricotta cheese
  • Mushrooms, spinach, avocado

By working at maintaining a healthy immune system through the winter months, you can do your best to stay strong and able to fight any viruses that come your way.  Choosing a variety of foods from all of these categories will help you feel better, stay stronger and promote healthy weight loss as part of your overall diet plan.  Holistic health is not just about weight loss or physical appearance, but about the functions of the entire body.  By keeping all of your systems strong you can feel better from the inside out.