Sound of Music Lovers!

This is post is short and sweet, but I LOVE IT! 

If you are looking for a wonderful way to spend a few hours with your children, how about watching the Sound of Music?!?!? Its a great movie classic that all kids should see. 

In the meantime, click the link below.  If you have seen the movie you will smile wide and appreciate the remake of Do, Re, Mi to help fight COVID-19. 

Click the link below and enjoy!

Sound of Music Remake COVID song

I hope you all enjoyed that today!  Stay well, stay safe & stay home!

Awesome Stress Reduction Methods!

We all know the detrimental effects of stress on our physical and mental well-being, yet we continue to allow stress to take over even our most precious moments. We seem unable to get a grip, relax and calm ourselves when faced with struggles, obstacles and situation where we feel a lack of control.

The situation we are all in right now is a perfect opportunity to research and practice the various methods to relieves stress.  We are each very unique and what works for one, may not work for another and vice versa.  The following are the six most proven relaxation techniques to reduce stress.  Give them a try and see what works for you!

1. Breath focus.  In this simple yet powerful technique, you take long, slow, deep breaths.  As you breathe, gently disengage your mind from distracting thoughts and sensations.  
2. Body scan.  This technique blends breath focus with progressive muscle relaxation.  After a few moments of deep breathing, you focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there.  
3. Guided Imagery.  You conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. 
4. Mindfulness meditation.  This practice involves sitting comfortably, focusing on your breathing and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. 
5. Yoga, tai  chi, Quigong. These ancient arts combine rhythmic breathing with a series of postures or flowing movements.  The physical aspects of these practices offer a mental focus that can help  distract you from racing thoughts.  They can also enhance your flexibility and balance.
6. Repetitive prayer.  You silently recite a short prayer or phrase from a prayer while practicing breathe focus. 

Give each a try.  Commit to about 20 minutes a day and see what works best for you.  These are very stressful times.  You owe it to yourself and to others to take the time right now to calm your mind, relax and relieve the built up stress.  You will be amazed at the benefits!  Hope you are all staying well and avoiding the news media.  Be safe!  "See" you tomorrow!

The Importance of Selenium and Zinc

Good morning, Cozy Lake!
Your body relies on Selenium and Zinc to boost your immune system, fight infection and repair body tissue. They keep your body glowing and strong. But, that said, don't go running out to the Vitamin Shoppe to purchase mass quantities of these supplements.  The good news is that a healthy diet here in the US will supply you with what you need to get the adequate dose of these minerals. 

Selenium rich foods:

• Brazil nuts
• Seafood
• White meat and poultry
• Grains like brown rice, lentils
• Eggs
• Peas 
• Potatoes

Zinc rich foods:

• Beef -one of the most zinc-rich foods
• Shellfish
• Legumes-chickpeas, lentil, beans
• Seeds- Flax seeds and pumpkin seeds
• Nuts
• Dairy foods
• Egg yolks (also high in Vitamin D and Selenium)
• Whole grains
• Dark Chocolate....YES!!!

So, you see...with so many food sources of both Selenium and Zinc, you are bound to get what your body needs by just eating a well rounded, varied diet!  

Hope you are all staying positive.  Yesterday was tough with the yucky gray weather, but at dinnertime there was the most beautiful rainbow.  Definitely a sign that this too shall pass!  Hang in there, Cozy Lake.  Sending you all a virtual hug.  Miss you all! 

Rain and Snow Today. Don't Forget Your Vitamin D!

Hello Cozy Families!
I hope you are all starting to get into somewhat of a routine.  It's easy for me to get distracted listening to the news reports and going on social media.    I am such a "time addict" normally.  I am always so busy and complain that I never have enough time.   I guess a silver lining in this situation is that it is a "gift of time".   So, try to make the most of all this extra "time".   Really listen to your kids.  Play a board game.  Read a great book.  Clean that miscellaneous drawer.  Whatever brings you a sense of calm and peace during all the uncertainty, just go and do it!

In the meantime, we are talking about filling our bodies with the nutrients it needs to fight infection and build resilience.  Vitamin C hogs the spotlight, but Vitamin D deserves equal attention.

Vitamin D is not only important for our bones.  It plays a BIG role in ensuring our immune system runs smoothly and efficiently!  Low levels have been associated with respiratory viruses, diabetes, bone pain, and multiple cancers.  Maintaining adequate Vitamin D levels has been shown to be effective in decreasing risk of hypertension, diabetes, heart disease, arthritis, and even MS.

Egg yolks and fatty fish are the dietary sources of Vitamin D. But, most of us get the majority of our Vitamin D from the sun.  Living here in NJ in the winter, we see so little of the sun.

So, how do you get your Vitamin D on days like this...rainy, snowy, no sun days???  If fatty fish or egg yolks don't float your boat, consider taking a supplement every day.   Before taking any supplement be sure to discuss it with your doctor to ensure you are on the right dose and there are no contraindications with medications you might be on.

Ok,  so now you have your Vitamin C and D.  Tomorrow we will talk about selenium and zinc.  Enjoy some quality time with your family.  "See" you tomorrow!

Vitamin C Addiction!

Hello Cozy Families!
Happy Friday.  Yes, it is a happy Friday.  There's a lot of negative, discouraging news out there, but take a break from it all and look out your window.  Check out the gorgeous blue sky and the bright beautiful sun.  OK, full disclosure, it was rainy and cold this morning, but now it's warm (in the 60s) and just incredible out.  I think that's a sign.  These times are tough and stressful, but don't give up, don't let it get the best of you, bright beautiful days are ahead!  I promise!

In the meantime, let's fill up on the immune boosting Vitamin C foods that will help our body resist infection and remain strong and healthy.  When we think of Vitamin C, we think, of course, of oranges.  But there are so many other common foods out there that can help you get what you need. 

Here are some of the best;

• Sauerkraut-crazy, right!  Great excuse to make a nitrate free hot dog!
• Kiwi- packs a whopping 140 mg of Vitamin C.  Cut it up and add it to your smoothie, salad or granola!c
• Red Bell Peppers- who would of thought 1 cup provides you with 3 times the amount of Vitamin C you get from an orange!
• Thyme-I seriously had no idea.  Fresh or dried, thyme provides lots of Vitamin C.  So sprinkle some generously on your dinner tonight!
• Peas-OK, these have lots of Vitamin C, but best to eat fresh.  They lose a quarter to half their nutrients when cooked :(
• Citrus Fruits-but of course! Medium sized oranges have 70 mg of Vitamin C.  But don't forget grapefruit, lemons, and limes.  Plus they are all loaded with tons of other awesome immune boosting nutrients. A great healthy habit: Squeeze fresh lemon in each glass of water throughout the day!  Your immune system will love it and it's great for detoxing, too!
• Chili Peppers- wow!  A half cup has 107.8 mg of Vitamin C!   On top of that, they are known to relieve joint and muscle pain.  Who would've thought?!?!?
• Strawberries- all berries are loaded with Vitamin C, but strawberries are the highest at 20 mg per berry.  Try to get in the habit of making a smoothie each day and adding strawberries or blueberries to give your body an instant immune boost!
• Broccoli- some green veggies are loaded with Vitamin C too!  Just, for some reason, broccoli looses some of its potent power soon after it's sliced and diced.  So be sure to eat once cut up. 
• Cantaloupe- this is an amazing super-food.  I get lazy and never want to cut it up, but it's always worth the effort...so refreshing and delicious!
• Brussel Sprouts-growing up, I hated brussel sprouts. Now, they are my favorite veggie and 85mg Vitamin C per serving.  Mix them with some EVOO, salt, pepper, garlic (and Thyme!), toss in oven on 400 for 20 min or more (till slightly browned on tips)  YUM!
• Tomatoes- especially sun dried tomatoes...so tasty on your salad!
• Kale- throw some Kale or spinach in that smoothie!  If you don't love your greens, it's a great way to get a serving a day!

Ok, so now you have a good long list of Vitamin C packed foods.  So, what are you waiting for?  Be sure to load yourself and your families up with this powerful immune boosting nutrient asap!

I know it hard to stay positive.  It's hard to not feel the tension and anxiety all around you, but, seriously, look outside at the sun for a minute.  Look at the green buds starting to sprout.  Brighter days are ahead!  Stay focused on the flowers.  "See" you tomorrow, Cozy!

You Got This, Cozy Lake!

Hello Families,
I struggled to decide what to post during these tough times.  Should I post updates on where the virus presently is....how many cases in our community....can you transmit infection if you do not have symptoms...if exposed, how long till you get symptoms...what to do if you think you've been exposed...what to do if you start having symptoms...how do I protect myself and my family....so many questions and so much uncertainty!  The answers seem to evolve daily.  I found the best source to get the most up-to-date and accurate information is the NJ DOH and the CDC websites.  Stick to those two sources and AVOID THE REST.   That said, I decided to emphasize the most important thing to remember and then move on.  So here it is;

• The virus is among us NOW, whether it is confirmed by testing or not.  So, we can stop listening to the scary news stations and just be certain to ACT NOW, not wait!    Treat all situations very cautiously!  Follow the guidelines at all times.  Stay home, if you can.  Wash your hands ALOT.  Don't put hands near face.  Seriously folks, be religious about it!

OK, so now your hands are raw, your house is clean, your kids are driving you crazy, you're not sure of the future and you feel like you have no control....in creeps the anxiety and, in some, even panic.  

Hang in there!  There is light at the end of this tunnel.  This too shall pass, I promise! 

During this time of uneasy and uncertainty,  I will focus on the things you CAN do, things you can control NOW to keep your body strong and healthy.   Remember, the majority of cases of COVID-19 are mild.   Most peoples' bodies can fight the infection resulting in only mild symptoms.  We all, of course, want to be those people.   So, we need to take steps NOW to build our bodies resistance & make our bodies as strong and resilient as possible!  

I will start with the following link.  This link discusses the well known benefit of including ample Vitamin C (as well as other key nutrients) in your diet daily!  It's a  14 minute video, but, seriously, we all have a lot more time these days....so no excuses!

Susceptibility to the Coronavirus 

OK, so start with focusing on including extra Vitamin C rich foods in yours and your families diet these next few weeks!

Foods high in Vit C include kiwi, oranges, broccoli, kale, bell peppers, strawberries, tomatoes, snow peas...

 

I will discuss cool Vitamin C rich diet options and recipes tomorrow.  

Thanks for visiting this blog.  I will work hard to provide interesting and helpful tips to help you feel empowered during these difficult times.  "See" you tomorrow.  

Coronavirus UPDATE: March 11th

Hi Cozy Lake Families,

I wanted to update you all on the situation here at Cozy.  I can reassure you all at this time that we are still looking VERY healthy here in our school.  We have not had more than 5 illness related absences on any given day for the past 2 weeks.  We have no students with the flu at this time.

We are continuing to reinforce healthy hygiene habits here in school.  Please continue to do so at home at well.

It is very important for me to remind you to keep your children home if they are sick.  I know we request this throughout the year, but during this time of heightened precautions please assist us in this matter.  In addition, please make arrangements to have your child picked up asap if notified by the school to do so.

Students are hearing about coronavirus from TV, family, and friends.  The following is a link to an awesome comic for kids that will help to educate and reassure kids.  Please click the link and consider making the comic book with your kids.  I did it myself and I promise it is not complicated and takes just a minute!

A Comic For Kids:  Exploring the New Coronavirus

Thanks you so much, as always!  I hope you are all getting out and enjoying this beautiful weather!