1)       Wash your hands!!! Yes, it seems obvious, but it's all too easy to forget. This simple action, when done right, can protect you against many respiratory and diarrheal infections. Wet your hands under running water, lather up with soap, and scrub your hands (including the backs, under nails, and between your fingers) for at least 20 seconds, or for the length of time that it takes you to hum/sing the "Happy Birthday" song twice. Wash your hands before and after you handle food, before eating, before and after you care for a sick individual, after using the bathroom or changing a diaper, after blowing your nose/coughing/sneezing, after touching garbage, and after handling pets/pet food/pet waste. If you are interested in the science behind handwashing, please check out the CDC's website here: https://www.cdc.gov/handwashing/show-me-the-science-handwashing.html 

2)      Get your flu shot. The science behind the flu shot is robust. Getting your yearly vaccination can help avoid flu-related hospitalizations, illnesses, and transmitting the flu to others who are unable to obtain the vaccine (infants under 6 months or those with severe, life-threatening reactions to the flu vaccine).

3)      Aim for a regular sleep schedule, and if 

possible for 7-8 hours of sleep every night.

4)      Stay well hydrated- ideally (unless you have other significant medical conditions such as heart failure) aiming for about 6-8 glasses of water a day.

Read our final 4 tips here. 

'Tis the season for lots of cookies, cakes, creamy drinks, hearty meals and overall indulgence!  This is the time of year when you are faced with more temptation than ever. Let's take a few moments to think about how you can maintain your health while still enjoying the season:

1. Remember that balance is everything! 

Follow the 80/20 rule. This means that 80% of the time you will eat as healthily as usual and 20% of the time you will let yourself enjoy a treat without guilt. Here is some math: There are 40 days and 120 meals between Thanksgiving and New Years. If you follow the 80/20 rule you can have a treat at 24 of those meals. Choose wisely and consider tracking on your calendar. You may find that you can't resist indulging at one event but you have no problem at another. Skip the donuts and leftover pies at work and save your 24 for a dinner or a party! 

2. "Indulge" with these healthy but tasty treats:

A) Dip your vegetables in something creamy.... Make a savory dip with plain Greek yogurt!  For a thicker consistency, strain the yogurt overnight over a cheesecloth to remove liquid, then mix the thickened yogurt with your favorite savory seasoning and top with fresh chives or scallions. (Tip: you can use Greek yogurt as a substitute for many recipes that call for cream or sour cream). 

B) Fill your house with the warm smell of baked apples and cinnamon: Slice apples in half or in to bite sized pieces. Coat with a small amount of coconut oil and cinnamon to taste. Optional: Sprinkle with almond slivers. Bake in the oven at 350F 20-30 minutes. 

C) Try making "cookie dough" balls with chickpeas! Blend together chickpeas, nut butter and a small amount of honey. Your goal is a cookie dough consistency. Toss in some chocolate chips and roll the "dough" in to bite sized balls. You can eat this raw or you can bake it to get the melted chocolate effect!

Finish the article here.