Food plays a role in all of our celebrations. The challenge is that many traditional holiday foods are filled with sugar and fat that can impact long-term wellness and also how you feel the day of the event. Here are some suggestions for a different approach:

• Choose quality over quantity. A bite of a great cheese or dark chocolate you love is just as enjoyable — and much healthier —than devouring the entire box of candy or four cheese-filled baked potatoes. (And you won’t feel miserable two hours later.) If everything on the holiday table looks divine, take a small bite-sized amount of what looks good. That’s a bite, not a huge serving, Choose small portions and focus on savoring each bite, not eating until you’re stuffed.
• Read food labels religiously. Choose foods that are high in fiber and low in simple sugar and saturated fat. A bottle of juice may claim it has “no added sugar” but still have a lot of unhealthy simple sugar in a serving.

• When possible, use sugar substitutes instead of sugar for baking. Also, use fruits instead of chocolate chips for dessert. Choose dark chocolate instead of milk chocolate. Swap low-fat milk, crème and cheeses for whole-fat varieties.
• Increase your fruits and vegetables. Swap a cruditĂ© tray for chips. Find healthy vegetable side dishes instead of potatoes and bread. Instead of a high-fat, high-sugar dessert, try a piece of fruit drizzled in dark chocolate. Build a different kind of salad with colorful fruits and vegetables like raspberries (which boost immunity). Remember, your eyes play a key role in the foods you enjoy, so make healthy foods beautiful in their presentation.
• Make this year’s holiday a culinary adventure. Explore your market for new fruits and veggies you’ve never tried before. Take your kids with you. Go online together and find new plant-based recipes. Encourage your family members — especially children — to appreciate many different kinds of foods. Show them that healthy foods can look and taste great. Do this and you’ll be developing healthy family eating habits for 2021.

Looking for more ideas? Â鶹ԭ´´â€™s Recreation and Wellness Center and Wellness and Health Promotion Services offers healthy recipes sorted by recipe type.

In challenging times or when you’re under stress, its easy to get caught up in negativity, to pile one challenge on top of another and focus on all of your problems. Expressing gratitude – stopping to think about what’s positive in your life – is a proven part of cognitive behavioral therapy. Asking yourself, “Tell me something good” actually causes you to change your outlook. It shifts the focus of your thinking.

How do you start being grateful? Think about the times in the day when you need an emotional boost. Do you wake up crabby? At the end of the day, are you discouraged or frustrated by work? During those times, stop and take a minute. Write down in a journal three things for which you are grateful. A lifelong friend. A wonderful teacher. Your home. A pet. The fact that you have a job. A special skill or talent you have. A hobby you enjoy. Your parents, your children, your grandchildren. As you write, think about each of those blessings and focus on why they are a gift in your life.

Another idea — Get a large jar or basket in a color or design you love. Make it a piece that gives you joy. At the end of each day, take a small piece of paper and write on it something for which you are grateful. Fold the paper and place it in the container. At the end of the month, you’ll have at least 30 blessings in your jar. If you come up with more in a day, write them down and drop them in. By year’s end, you’ll have 365 — at a minimum. On tough days, reach into the jar or basket and pull out one of your blessings. It will change your outlook.

Spending time in nature and practicing mindfulness are other opportunities to focus on gratitude. Get out in the sun. Enjoy a cup of morning tea or coffee on your patio or porch. Listen to the birds, the breeze, the silence. Focus on the things for which you are grateful. Do the same thing during your meditations or mindfulness exercises.  Be in the moment, don’t focus on the past or future. And as you enjoy the moment, think about your blessings.

It’s been a year of challenges, fears and uncertainty, and the holidays can add stress and isolation for many of us. If you are feeling desperate, reach out. Don’t struggle alone. Counselors are offering telehealth appointments. If you’re stuck in a rut of negative thinking that’s focused on what’s wrong in the world and your life, take a moment. Stop. Ask yourself, “Tell me something good,” and count your blessings.

Click for a video version if this health tip.

This trend is illustrated at Â鶹ԭ´´. Our cases spike after weekends. Contact tracing shows that many of these cases occurred after people attended parties, including sporting event watch parties, or went to bars and restaurants. So please remember:

• People may have the virus and be contagious days before they become symptomatic. And some people with the virus never feel sick but are still spreading the disease. So you don’t know if the friend you invited to your watch party is carrying the virus.
• The virus spreads in respiratory droplets and we’re exposed to each other’s breaths – especially when we are in close proximity and are eating, talking, yelling, singing and cheering. Wearing a mask provides a barrier for these droplets—that’s why masks are such an important method of containing the virus. But how many of us wear masks at someone else’s home for a party? And we take them off when we eat and drink, but are we putting them back on between snacks?
• There is no evidence that the virus is spread by food. It’s spread by our behavior. As humans, we gather around food at a party. We probably don’t maintain 6 feet of separation when we’re debating the college football playoffs with friends as we dish up food in the kitchen. And if people are drinking alcohol, they may become less inclined to follow coronavirus safety precautions.

So what can you do? Make safety part of every celebration – including casual ones with your pals. Set up seating so people are separated. Don’t have a buffet that encourages people to gather. Have everyone bring their own boxed lunch. Have everyone wear a face covering. Make it fun – have a contest for the most entertaining, creative or outrageous mask. Pull the mask down when you eat or drink something and then put it back up. Do the same at a restaurant or bar. Have events outside. Or to be safest, have a virtual watch party.

COVID-19 has unfortunately forced us to change the way we live and celebrate. The sooner we can get control over this pandemic, the sooner we can return to normalcy. So please stay safe and remember that the virus is everywhere. Don’t let down your guard.

• One of the hallmark symptoms of COVID-19 – and what sets it apart from other respiratory illnesses – is a loss of taste and smell. COVID-19 also can cause the most severe symptoms of the three conditions for some people, including shortness of breath and difficulty breathing. Other symptoms include fever and chills, cough, headache, fatigue and muscle or body aches.
• Upper respiratory symptoms – sneezing or a stuffy or runny nose – are most common in a cold. They may appear with the flu but are very uncommon with COVID-19. A cold also may cause watery eyes and post-nasal drip but most people with colds don’t get a fever. Colds also don’t usually cause the intense fatigue that come with the flu and COVID-19.
• The flu usually hits you fast. Symptoms of fever, cough, sore throat, head and body aches, and vomiting and diarrhea (more common in children than adults) come on suddenly. By contrast, COVID-19 symptoms usually take longer to develop – two to 14 days after exposure to the virus.
• A cold usually peaks in two or three days. The flu generally lasts five to seven days. COVID-19 can cause severe illness in some people, including those with pre-existing conditions such as diabetes, heart disease and cancer. The flu can also cause serious complications for high-risk individuals.

While there is currently no cure or vaccine for COVID-19 or the common cold, we have a flu vaccine that can protect you from the flu virus or reduce your symptoms if you do get sick. That’s why it’s so important for everyone to get a flu shot – and remember it takes two weeks after you get your vaccine for your body to produce protective antibodies. So get your vaccine now.

Physical distancing, hand washing and wearing a mask in public reduce the spread of all three of these viruses. In fact, some public health officials believe we may have fewer cases of the flu this year thanks to so many people following COVID-19 safety protocols.

If you feel sick, don’t diagnose yourself. Call your healthcare provider – don’t just show up to the clinic. Your provider can determine if you need to be tested for COVID-19 and what treatments you need.

Different types of celebrations hold different risks of spreading the virus. Holding a holiday event with members of your own household poses a low risk. Holding a large party in an indoor place with people who have flown in from across the country is a high-risk celebration. Here are things to consider:

• What is the infection rate in your community and in the community from which your guests are traveling? Before you decide whether to host a holiday celebration, determine the current levels of COVID-19 in your area. Are cases spiking? Where are your guests coming from? What are the levels of infection in those areas? Will your guests be flying in and navigating crowded planes and airports? Will they be driving in and making frequent stops along the way? All of these factors can increase the risk that one of your guests will be exposed to the virus or be infected when they arrive at your home. Gatherings with people who have traveled from different locations pose a higher risk than gatherings with attendees who live in the same area.
• Is anyone in your household or on your guest list at higher risk? Navigating the holidays means looking out for everyone’s health. While you may not be at high risk for COVID-19 complications, consider all of the people who live in your home or might be at your event. Do you have elderly people in your household or on your guest list? What about people with conditions like diabetes, heart disease or asthma? Are any of your guests undergoing cancer or other medical treatments that can compromise their immunity?
• What about event logistics? The safest location for a celebration is outdoors, where ventilation is better and it’s easier to socially distance. If you are attending or hosting an indoor event, limit the number of guests. Keep windows open to increase air flow. If you are at an indoor activity, avoid crowds and close contact – people tend to gather in the kitchen. Don’t have a buffet. Instead, serve individual plates or pre-packaged items, or ask guests to bring their own food. Set up separate seating areas to keep people 6 feet apart. Have extra masks and hand sanitizer on hand, and keep your party shorter. If you plan to serve alcohol, remember that people may forget about COVID-19 precautions after they begin drinking. If you don’t have the space or logistics to handle an indoor event safely, hold a small event with just members of your immediate household or family. Then hold a virtual party of some kind. Sing songs, share recipes, dance.
• Has anyone in your household been sick? You or members of your household should not host a celebration if you have symptoms of COVID-19, are awaiting test results, may have been exposed to the virus in the last 14 days, or have been diagnosed with COVID-19 and have not met the criteria for when it is safe to be around others.

Any gathering can spread germs so be sure to get your flu shot before the holiday bustle begins. Getting a flu vaccine is essential to protecting your health and the health of your families, colleagues and friends. Have a safe holiday season.

The COVID-19 pandemic has shown us that medicine is not just a personal issue or choice. Elected officials also play a role in our health. That’s why it’s more important now than ever before that we each exercise our right – and our responsibility – to vote.

In the last seven months, as our community, nation and world have battled this pandemic, consider the influence that elected officials at every level of government have had. They influence whether we must wear masks in public, whether schools, bars, restaurants and beaches are open or closed, how testing centers are set up in communities and whether manufacturers will go from making cars to hospital equipment. Elected officials also play important roles in the effectiveness of health agencies and our clinical and economic responses to the pandemic.

This pandemic has also brought into clear focus the health disparities that plague our nation and how socioeconomic status, access to healthcare, health literacy and neighborhood safety play a role in whether we are healthy and also influence COVID-19 survival. Elected officials play an important role in addressing many of these issues, called the social determinants of health.  They are also responsible for keeping our economy afloat.

So with voting underway and Election Day approaching, please be sure to vote. Regardless of your political party, in this democracy we are at our best when the majority chooses our elected officials.  COVID-19 and its effect on our health and our economy have taught us that the stakes are high.

After you recover from COVID-19, your body contains antibodies to the disease that remain in the plasma of your blood. And the FDA has approved convalescent plasma — the process of transfusing a recovered person’s plasma into a person critically ill with the coronavirus — as an experimental treatment. These added antibodies can boost the critically ill patient’s immunity and reduce their body’s infection load, reducing their risk of death. Convalescent plasma can also be used to manufacture hyperimmune globulin, a biological product that can also be used to treat patients with COVID-19.

So as a COVID-19 survivor, how do you donate plasma? OneBlood, our state’s not-for-profit blood center, has information and FAQs . There are several things you need to remember:

• You must free of symptoms for at least 14 days before donating. Please do not donate plasma if you have a fever or other flu-like symptoms.
• Have a copy of your test results confirming you had COVID-19 or a letter from a testing facility notifying you of your positive result and the date your test was taken.
• Follow the OneBlood donation process to see whether you are eligible to donate plasma. This process and educational materials on blood donation are outlined on their website .
• Schedule your donation time and location. Do not just show up to a location to donate plasma. Because of COVID-19, you must make an appointment.

Donating your plasma does not compromise your own immunity and you are required to wait 28 days between donations to be sure you maintain adequate antibodies so you don’t harm your immune system. In addition to , you can get more information on convalescent plasma at the , the FDA. Also, please check with your doctor before you decide to donate.

Health literacy allows you to be empowered about your health and medical care. If you are health literate, you can find key messages, understand those messages, act on the information you receive and remember that information so it continues to impact your behavior. But a study by the U.S. Department of Education found that 36 percent of people — more than 1 in 3 — scored as “basic” or “below basic” in terms of their health literacy. That means they might be able to circle a date on the calendar for their next clinic appointment but could not understand directions such as “Take one tablet every 12 hours with food” on their prescription bottle. People over age 65, those with lower socioeconomic status and education, and those whose first language is not English are at the highest risk for health illiteracy. That makes health literacy the biggest social determinant of health — those who cannot access health information have the poorest health outcomes.

Don’t think problems with health literacy could never happen to you. Studies show that 3 to 5 percent of college-educated adults have poor health literacy. Why? Those of us lucky enough not to have a chronic health condition may not have much experience with visits to healthcare providers, the medical jargon they can use, and the hand-outs of instructions we often receive after a visit. Plus, going to the provider can be stressful — you’re unsure what’s wrong, you don’t feel well, you’re anxious. Those emotions can impact your understanding of what you’re being told. College students often have limited health literacy because their parents took the lead in handling their healthcare needs before they left home. Parents asked all the questions, filled out all the forms and told their child when and how to take prescriptions. As one student recently told a Student Health Services provider, “When I filled out my medical history form, I had to call my dad. The only thing I could fill out was my name and address.”

What’s the solution? First, if you’re a patient, don’t leave your healthcare appointment without having answers to these three questions:

1. What’s wrong with me?
2. What do I have to do to take care of this problem?
3. Why do I have to do this? (What happens if I don’t take the action you’re recommending?)

Healthcare providers also play an important role in this effort. Are your handouts, website and marketing materials simple in terms of words and images? Or are they complex, wordy, overwhelming? Also, pay attention to the three cues that a patient isn’t understanding what you’re saying: Your patient asks no questions, asks too many questions or says nothing and leaves it to their companion – spouse, partner, child – to ask the questions.

One way providers can improve their patient communication is with the “teach back” method. After you tell a patient what you need them to do, ask them to tell you in their own words what they are supposed to do at home to care for their health problem. If they don’t give the right or complete answer, reteach the information and ask again. Research shows the “teach back” process adds less than a minute to most patient encounters and achieves tremendous improvement in patient satisfaction and adherence to prescriptions and other therapies, while reducing re-visits to the clinic and negative health outcomes. Teach-back is such a powerful tool that a study is currently underway on its use and effectiveness at Student Health Services. Results are expected soon.

Dealing with COVID-19 – and any health condition — is scary and unsettling. But it’s even more frightening if you can’t get – or understand — what you need to do to get better. That’s why we need to work together to improve health communications and health literacy.

For guidance on ways to deal with this issue, we turn to Keith Brazendale, a faculty member at Â鶹ԭ´´â€™s Department of Health Sciences who holds a doctorate in exercise science and has a research focus on childhood obesity.

Researchers developed the “Structured Days Hypothesis” in 2017 as a possible explanation for why children exhibit accelerated weight-gain during times when they don’t have consistent structure in their daily schedule, such as during the summer months. Several studies have since confirmed that young people have increased activity, better diets, more consistent sleep schedules and reduced screen time when they live with structure and routine – such as school days.

COVID-19 has significantly altered our children’s daily routines. Schools have transitioned online, and daily extracurricular activities – such as team sports – have been reduced or changed. As a result, children are spending more time being sedentary – often in front of a computer, cell phone or TV, which puts them at higher risk of gaining weight.

Children, especially, need a regular schedule to set their internal biological clocks. They do best and are healthiest when they have consistent eating schedules, bed/wake times, and activity opportunities. During the COVID-19 pandemic, we need to help them by scheduling learning, lunch and outside activities at the same time every day — whether our children are attending school in-person or doing virtual learning at home. Setting such a schedule keeps your child’s internal clock on track.

Structure isn’t just about time. When they are eating at school, children get used to certain portion sizes, and variety of foods – school lunches have a “balanced plate” of fats, protein and carbs. Snacking is also regulated when kids are in school, helping to limit mindless eating throughout the day. Setting a consistent time for a morning or afternoon snack at home will help. Also, create a weekly schedule/menu of snack options that will help set expectations and maintain a household routine.

As parents and caregivers, we must recognize the importance of a daily routine for our children. Such routine is more vital now than ever before. Building an environment that encourages routine will help keep children healthy during COVID-19 and tackle childhood obesity.

COVID-19 health tips are brought to you by Â鶹ԭ´´â€™s Academic Health Sciences Center (AHSC), which includes the Colleges of Health Professions and Sciences (CHPS), Medicine, Nursing and Student Health Services. All COVID-19 tips appear .

Wearing gloves sounds like a good idea to protect yourself from COVID-19, but in fact, gloves provide a false sense of security and may actually increase the virus’ spread.

Say you wear gloves to the grocery store. You think you’re safe so you touch food, jars, cans, bottles, counters, the shopping cart and the credit card machine. Your gloves now contain all of the germs that were on those surfaces – including perhaps COVID-19. But you falsely think you’re protected because you’re wearing gloves. As you shop, your cell phone rings, so you dig into your purse or pocket and grab your phone. Now those germs on your gloves have spread to your phone. And as you talk, those germs are near your face, where they can easily enter your nose, mouth and eyes, infecting your respiratory system. You didn’t give touching things at the grocery store a second thought because you believed you were protected with gloved hands. But you’ve actually spread germs to your phone, purse, clothing and everywhere you put that phone after your grocery store visit.

When it comes to germs, it’s helpful to imagine the world covered with glitter. Every ATM machine, every counter, every surface you touch is covered with sparkles. You’re touching all that glitter whether you’re wearing gloves or not. How fast will the glitter spread to every corner of your life and environment? Any of us who have done craft projects with glitter can answer that.

Gloves are appropriate protection in a healthcare environment. Healthcare providers get extensive training on how to put on and take off gloves safely so they don’t infect themselves or others. Before they put on gloves, providers wash their hands or use hand sanitizer. Why? Because your skin, when covered by gloves, becomes an environment that germs love — a warm, damp surface. Under gloves, any germs on your hand are multiplying. Washing your hands before gloving reduces that risk. Providers are also taught how to properly remove their gloves – grabbing the palm with a gloved hand and turning the glove inside out so germs stay on the inside. After removing their gloves, a healthcare provider disposes of them immediately and then immediately washes or sanitizes their hands again. Very few people wearing gloves for protection against COVID-19 are following these strict protocols, so they are at risk of spreading germs.

Those of us who aren’t healthcare professionals probably use gloves for gardening and dishwashing. We don’t sanitize our hands before and after we wash the dishes or do yard work. We use gloves to keep our hands free of dirt and to protect our skin from detergents that dry the skin. And we wear our gloves until they fall apart. Gloves used to protect people from infection in a healthcare environment come with a very different and stricter set of protocols.

So please, don’t be fooled into thinking gloves give you protection during the pandemic. Unless you work in a healthcare setting, wearing gloves may just spread germs — like glitter.

COVID-19 health tips are brought to you by Â鶹ԭ´´â€™s Academic Health Sciences Center (AHSC), which includes the Colleges of Health Professions and Sciences (CHPS), Medicine, Nursing and Student Health Services. All COVID-19 tips appear .