We are now (globally) living through the most uncertain moment of our times. Many countries have been in lockdown since early March 2020. Even Japan, once a beacon of hope for controlling COVID-19, is now moving toward total isolation.

Many political leaders realize that physical distancing might be the norm for at least several months. They wonder how—or if—they can maintain indefinite lockdowns without compromising the livelihoods of their people.

Political leaders aren’t alone in their fears. As the pandemic continues its exponential course, workers in most countries wonder what will become of their jobs when the lockdowns end.

Businesses struggling to pay their employees and cover operational costs wonder if they will have clients or customers when they reopen. Banks and investors realize that many companies, especially small and midsize ones, will default and are trying to protect both financial stability and public savings.

Meanwhile, governments are working to calculate the magnitude of the shock and sharpening their tools to save economies from collapse. They know that history will judge them by the decisions they make now.

This daunting scenario poses several basic questions. How can we save both lives and livelihoods? Which decisions are best managed by governments?

How can they evaluate the risks that experts predict from a prolonged lockdown, such as starvation, domestic violence, and chronic depression—as well as protect jobs, income security, food supplies, and the general welfare of the most vulnerable people among us?

How and to what extent should they try to save banks, prevent fiscal ruin, and safeguard future generations?

Governments could address all these questions strategically. In effect, they are caring for two patients who react to the same medicine—physical distancing—in very different ways. The first patient is the public-health system.

Physical distancing might cure or alleviate its symptoms but could exacerbate those of the second patient, the economy. This trade-off suggests a physical-distancing strategy for governments: ensuring the health system’s ability to deal with COVID-19 and protecting the economy.

Table 1 shows how different levels of physical isolation affect economic conditions. A recession could occur if faltering demand, restricted supply, and lost income reach critical levels.

The differences between scenarios could be tenfold: a country that applies physical distancing in a lax way and ends it too soon could face zero GDP growth, but if the same country imposed a very strict and prolonged quarantine, GDP might plunge by 20 percent. In some Western economies, the latter scenario might increase government control of strategic sectors.

Physical distancing could affect the workforce profoundly

Impact of prolonged distancing on livelihoods

Refer Table-1           

Countries can avoid the worst scenarios if they work quickly along three principal lines of action :

• first, minimizing the impact of physical distancing on the economy;
• second, spending deeply to keep it afloat; and
• third, spending even more to accelerate the crisis recovery and to close historical gaps.

Minimize the economic impact of physical distancing

Recently we have observed how different isolation strategies can have different effects on the ability of countries to save both lives and livelihoods. Policies for localized physical distancing at the regional, sectoral, or individual level might have better results than blanket lockdowns of entire countries.

The time has, therefore, come to quantify the impact of lockdowns on people’s livelihoods.

Advanced analytics could help countries estimate—with a high level of confidence—the shock to the economy by aggregating data on power consumption, debit- and credit-card spending, applications for unemployment insurance, default rates, and tax collections.

Individual countries that implement localized physical distancing might be able to keep track of how many people are in the streets at any given time and how much economic activity those people generate.

But approaches to physical distancing will probably vary a good deal from country to country, depending on how they balance public-health issues with privacy concerns. Countries could plan prolonged lockdowns for the elderly and children and estimate their levels of consumption.

They could quantify the number of employees in essential sectors that continue to operate (health, security, food and beverages, agriculture, utilities, and transportation). They could determine which regions or states should remain under complete lockdown and which sectors are operating under strict health protocols in other places.

And they could track how many people are working from home in each sector and their contributions to the economy.

Analyzing a granular level of information might help countries quantify the weekly impact of physical distancing on various key indicators by region and by the economic sector. 

This granular level of information might help countries quantify the weekly impact of physical distancing on GDP, productivity, aggregated demand, income loss, unemployment, poverty, and fiscal-deficit levels by region and by the economic sector. If countries knew all that information, they would know the cost of the lockdowns on the livelihoods of their people.

Refer Table -2

Spend deeply to keep the economy afloat

Armed with information on the economic impact of physical-distancing strategies, governments can prepare their next moves.

Refer Table-3

To recover from the pandemic’s health and economic consequences, we must uphold the social contract—the implicit relationship between individuals and institutions.

The market economy and the social fabric that holds it together will be deeply compromised, or perhaps undermined, if massive numbers of jobs are lost, vendors can’t fulfill their contracts, tenants can’t make their rent, borrowers default at scale, and taxes go unpaid.

Governments could, therefore, quantify the minimum level of income that households need to cover their basic necessities, the minimum level of liquidity that companies need to cover their costs (including payrolls) and to protect their long-term solvency, the minimum liquidity levels that banks need to support defaults, and the minimum amount of money that governments need to supply all those requirements. Let’s examine each of them.

Formal, informal, or independent workers will all have their own particular financial needs. So will vulnerable populations, such as people at higher risk of infection, which might not be able to return to work for some time.

Leaders in the public sector should determine the level of support that each population segment requires and the appropriate distribution channels for fast delivery.

Janani Suraksha Yojana (JSY) in India, for example, are conditional-cash-transfer (CCT) programs that support millions of vulnerable people. Such programs could temporarily expand to cover other segments of the population, such as informal and independent workers. It might also be necessary to consolidate databases and information systems and to digitize all payments.

Since revenues have plummeted, many companies require help to safeguard employment.

Their needs vary widely among sectors of the economy; professional-service firms, for example, usually have twice as many working-capital days as restaurants do. What’s more, physical distancing will affect different kinds of companies in different ways.

As a first move to help them, several countries have already frozen short-term fiscal, parafiscal, and social security payments. Some are using innovative instruments to irrigate money—for instance, capitalizing national reinsurance agencies to cover most of the expected losses from the new loans required to bridge payroll payments and working capital.

Banks can play a meaningful role during the crisis in two fundamental ways: lending money to companies in distress and recognizing that some companies simply can’t survive.

If default rates on current loan portfolios skyrocket, the expected shock to incomes and to supply and demand could compromise the solvency of some banking systems.

Besides thinking about loosening solvency and warranty regulations, governments might consider creative solutions, such as distinguishing among banks according to their credit portfolios to strengthen financial institutions’ balance sheets and injecting government-backed convertible loans against their long-term warrants and restructuring targets.

Governments implemented these mechanisms successfully in other financial emergencies, such as the 1997 Asian market crisis, the 1999 Latin American crisis, and, most recently, the 2008 crisis in Europe and the United States.

Strengthening the balance sheets of banks might not be enough to deal with the aftermath of COVID-19; governments might have to use monetary expansion through debt and equity emissions backed by central banks.

Countries with deeper capital markets could not only securitize loans and new instruments but also use the financial strength and long-term view of pension funds and other institutional investors to ease short-term crisis-related pressures on public finance.

Governments shouldn’t be shy about using such instruments extensively if that’s needed to keep economies running. Since such stimuli would have a cost, additional fiscal requirements could complement them in the medium term.

To preserve national solvency, governments might also re-examine historical exemptions from taxation.

Spend more to accelerate the crisis recovery and close historical gaps

After countries estimate the size of the stimulus packages (like India has announced) needed to help households, companies, and financial systems, they can start designing additional, customized programs to restore demand and accelerate recovery.

People who receive direct subsidies to stay at home could gradually return to work as each sector of the economy introduced new health and behavioral practices.

Meanwhile, as many workers as possible should receive new job opportunities. To provide them, governments could introduce innovative labor regulations and help companies operate 24/7 under flexible schemes.

They might also turn old-fashioned CCT programs into universal-income alternatives linked to new jobs in ambitious, government-led programs for infrastructure, housing, and industrial reconversion.

Governments may also find it advisable to relax their regulatory regimes to help businesses not only reopen but also grow. Most countries have national, local, and sectoral regulations that were perfectly appropriate before the coming of COVID-19 but will be extremely expensive in the next normal.

National programs to eliminate red tape at scale will help a good deal. Speed and flexibility are essential.

Businesses in sectors facing strict physical-distancing policies might need additional long-term capital. Governments could use innovative special-purpose vehicles to inject fresh equity and provide fiscal incentives to attract long-term investors.

Businesses receiving that sort of aid should expect to commit themselves to restructure: rescue packages could promote leaner operations, digital and industrial reconversions, the introduction of new channels, agile organizational structures, and innovative learning techniques.

Governments could also ensure that such aid programs encourage competition—poorly designed policies that strengthen oligopolies and threaten the interests of consumers will be costly in the long run.

Although governments should carefully weigh the impact of their aggressive programs against long-term fiscal sustainability, they can play a significant role in restoring demand for goods and services and in fostering investment in new business models.

Many initiatives post covid-19 life—

• accelerating infrastructure projects;
• fast-tracking private investment to build hospitals, schools, and other social projects;
• encouraging urban renewal and very large housing projects; sponsoring the development of digital clusters to digitize government services;
• easing investment conditions to take advantage of global supply chains; capturing near-shore production opportunities;
• promoting large agribusiness developments, and stimulating exporting—could promote those goals. It is time to spend—but wisely.

The COVID-19 pandemic is a global tragedy. But that shouldn’t—and needn’t—prevent us from finding innovative ways to accelerate progress. It would not be the first disaster to do so.

This may be the right time to introduce fiscal, labor, pension, social, environmental, and economic reforms to speed up progress toward sustainable development.

Ameliorating poverty, diminishing inequality, and protecting the environment could figure prominently in global and national agendas.

Governments, companies, and social organizations could act quickly to promote full financial inclusion, the transition to cashless economies, and the provision of better and more efficient social and public services.

Political leaders might condition access to massive economic-stimulus programs on efforts to reduce informality, rethink healthcare systems, digitize entire sectors of the economy to accelerate productivity, and encourage digital innovation—especially high-quality public education with universal internet access.

Governments ought to act quickly. The first step is to understand the economic impact of the crisis in both the short and medium terms. Second, governments could inject the minimum viable liquidity to keep markets alive.

Finally, they could expedite ambitious fiscal and monetary policies to accelerate recovery. In most economies and markets—national and international alike—ratios of debt to GDP will likely rise.

Confidence that tax frameworks will gradually support next-normal debt levels will be necessary.

Once the pandemic ends, countries around the world will probably find themselves more in debt than ever. If they restructure and innovate, attract investment, and increase their productivity, a new era of human development will begin.

But if they spend haphazardly and imprudently, economic and social development might falter for decades to come. The societies, governments, institutions, companies, and people of the Earth now face basic choices. Let’s hope they think about them seriously.

India Inc has started preparing for life after the lockdown by chalking out Covid-19 risk mitigation plans including social distancing, remote working, and even temporary succession planning to ensure business survival even as the pandemic remains a clear and present danger.

Wearing masks, isolated workspaces and remote working will be a norm when the lockdown eases up and corporates try to return to normalcy.

Companies will have to strictly follow guidelines to ensure that employees are safe and business risks can be minimized, said the president of the industry association Federation of Indian Chambers of Commerce and Industry (Ficci). “Employees, too, have to be proactive and compliance issues should be followed strictly”.

No casual attitude (in terms of social distancing) should be tolerated.

The Ficci advisory said organizations need to “communicate with employees frequently and with the right specificity to keep the workplaces prepared for infection prevention and ensure the health and safety of employees.

Ficci has chalked out multiple scenarios of how the Covid-19 can evolve and issued guidelines and advisories to corporates on ways to tackle various challenges at the workplace. “Prepare temporary succession plans for key executive positions and critical roles and analyze if there is any high-risk work or any paper-based processes or processes that cannot be easily moved online and need a separate work plan,” it said.

Following rules will be followed by all corporates- 

• A detailed planning activity, where we need to identify which employees really need to come to work, even after the lockdown is lifted. Others can continue to work from home. That clarity is important.
• Companies should ensure transportation for their workers. At the offices, there should be a series of checkpoints testing that can be done. There should be holding areas for colleagues to ensure that a red flag can be raised if someone’s feeling unwell.
• We have to ensure there is no crowding in our office spaces, ensure that only 25 or 50% of the workspace is actually occupied.
• A similar set of actions needs to be done with our support staff including security guards, receptionists, cafeteria staff. We have to ask if we really need all of them to come into work in the beginning or come in a staggered manner.
• These have to be well thought out efforts to ensure that while we open up our offices, we take every step possible to minimize the impact on employees and ensure their well being and safety.
• Arrange transport, from the staff member’s house to the office. The vehicles were sanitized; the drivers were tested before they picked them up.
• Arrange paramedics to check every single person in the workplace twice a day.
• Schedule shift duties in such a way that the same person doesn’t stay in office for a long period of time. So let there be five-hour rotational shifts.
• Outsource the company to sanitize the office.
• Try to make washing of hands fun and a way of life rather than a chore.
• Support staff may not understand normal communication. So come up with exercising communication that is easy to understand, that also explained to them the importance of simple things like washing hands, wearing masks, Etc.,
• Be compassionate. Don’t force the people to come to work but make it a voluntary system. Ask staff who are willing to come to work and if someone refuses to respect his decision. Understand it is not that person who is scared but the whole ecosystem at the back end around the individual, which consists of their family.

These families could consist of very young children, very old parents, etc. Then there is a larger ecosystem with the building or the society they live in.

If possible create accommodation for our staff, for those who are staying far away, close to the place of work so that they don’t have to go back home and antagonize family or neighbors in that process. These measures, no doubt, are capital intensive, but necessary.

• Here certain things are non-negotiable. So every organization irrespective of its size will have to do testing, sanitizing of the workplace, have a doctor available. There will be other elements that are easier for a smaller company but pose significant challenges for a large company. This can include transportation. Larger organizations won’t be able to take control of the commute or put people in guest houses or other accommodation. That will put a significant financial strain on a lot of organizations. So there will be a reduction in the pace of operations. The focus has to be on enabling work from home, wherever possible so that it’s just a proportion of the employees that are impacted. Even when the lockdown is opened not everyone will be allowed into an office at the same time. Create rosters where teams come in at certain times during the day complete their work, and leave. So all of those will have to be taken into consideration and planned out so that we are able to organizations can be managed with minimum cost and maximum care.

“It’s going to be step by step, there is going to be some trial and error, this is completely uncharted territory. No country in the world has worked this out yet … Globally everyone will have to work together and a way through.”

There are timelines: in four weeks, the national cabinet of the state and federal governments will reevaluate lockdown measures to see if any can be relaxed or lifted; in six months, the government hopes that the extraordinary financial architecture inserted to prop up the country’s economy can start to be wound back. But social distancing may last for years until a vaccine is found or widespread community immunity is achieved.

Critically, however, the country’s immediate road map should be more definitive on what, rather than when.

Three conditions for easing restrictions

The following points can be outlined as three key criteria that will guide the path back from Covid-19.

• An increased capacity to test and a more extensive “sentinel testing” regime, which means testing rapidly and widely, including people who are asymptomatic, to understand just how widespread the virus is.
• Contact tracing “lifted to an industrial capability”, to find and isolate all of the contacts of known infection. A key part of this will be encouraging all to download to their phones a tracing app, currently in production, modeled on like Aarogya Setu in India, which uses BlueTooth to alert users when they come into contact with a confirmed case.
• Strengthened “local response capabilities” – essentially the ability to lock down hotspots where outbreaks occur, such as the one in Mumbai, Maharashtra. This will include multiple layers of government agencies, including, potentially, the military.

For countries that have weathered the Covid-19 storm well so far,

• the pressure on governments to reopen their societies and economies is intense: from business groups seeing entire industries laid barren;
• from political commentators reading the economic data and seeing a sea of red; from families anxious to see children back in school;
• from citizenry desperate to get back to work and reestablish some normality in their lives.

But the risks of relaxing too much, too soon, are very real, and medical experts have warned against rushing to lift restrictions prematurely, potentially sparking a more deadly second wave and undermining the hard-won gains so far.

Life under level three will still be tightly proscribed; contact with other people must still stay “very very limited”. But the number of people back at work will roughly double under level three, with the exemption on workplaces relaxed from “essential” to “safe”.

Early childhood centers and schools will reopen for students up to year 10 under level three, but attendance would remain voluntary. Funerals and weddings with up to 20 people would be allowed under the relaxed regime. Electricians and plumbers can go back to work but must keep their distance from customers.

Cafes, restaurants, malls, and retail shops must stay closed but food delivery, drive-through services, and online shopping will be allowed.

Practical Steps –

Global companies have to be predictive and proactive in their decision-making to preserve business continuity and build enterprise resilience.

As companies navigate the ongoing COVID-19 crisis, there are a number of key issues corporate leaders should be thinking about, as well as steps they can take to not only react to severe business shocks now but also reshape their business and plan for recovery.

We have identified five priorities for business leaders to consider – many based on perspectives and experiences from India and other countries in Asia, where COVID-19 impacted.

1. Prioritize people safety and continuous engagement

Ensuring the safety and wellbeing of the employees in the workplace is essential. People are looking at their employer, community, and government leaders for guidance. Addressing their concerns in an open and transparent manner will go a long way to engaging them and reassuring business continuity.

One of the adjustments companies have to make is to initiate or expand flexible work arrangements and other policies that allow people to work remotely (from home) and safely. Depending on the sector, companies will want to reorganize teams and reallocate resources and establish employee wellbeing programs and policies that support a safe working environment. Additionally, companies will want to produce regular communications that align with the current government and health authorities’ policies to help employees remain engaged as they and the organization navigate through the crisis.

Finding ways to reimagine a business-as-usual environment that minimizes disruptions for the organization requires a fine balance. Where telecommuting or flexible work arrangements aren’t possible and companies must have workers on-site or in direct contact with customers, it is important to provide infection protection measures.

To help companies provide safe work environments, some municipal governments are working with big data amassed by technology companies and mobile operators to develop a health QR code system that allows people to track their movements over the previous 14 days to prove that they haven’t visited any high-risk areas. Still, other governments centrally and locally are exempting or deferring, in part or in full, social insurance and rental payments.  

Even with all these measures, there will be businesses that will experience workforce disruptions. Labor shortages and increased costs due to mobility restrictions that various state and local government authorities have imposed will impact businesses and also due to migrants moving to their home town. Companies that experience unique challenges, not covered by specific policies already issued, should seek advice from their local governments (like district Collector). Many governments have introduced fiscal stimulus and assistance programs for small businesses and sectors such as tourism and hospitality which have been severely impacted. Indian Government has announced a stimulus almost for all sectors of about 265 Billion Dollars.

2. Reshape strategy for business continuity

Most businesses are likely to experience significant disruption to their business-as-usual operations and will face business underperformance throughout the duration of the COVID-19 crisis. At the start of this crisis, supply chain challenges were significant for companies with exposure to China. But now the crisis has spread to Europe and the U.S, many more companies are experiencing operational disruption, as well as significant shifts in consumer demands and behavior impacting sectors from consumer and retail, to manufacturing, life sciences to automotive.

To help address these challenges, companies should:

• Evaluate short-term liquidity. Companies will want to instill the short-term cash flow monitoring discipline that allows them to predict cash flow pressures and intervene in a timely manner. They’ll also want to maintain strict discipline on working capital, particularly around collecting receivables and managing inventory build-up. Additionally, it’s important to be creative and proactively intervene to lighten the working capital cycle. Throughout the crisis, companies will want to maintain regular contact with suppliers to identify any potential risks.
• Assess financial and operational risks and respond quickly. Companies will need to monitor direct cost escalations and their impact on overall product margins, intervening and renegotiating, where necessary. Companies that are slow to react or unable to renegotiate new terms and conditions may be vulnerable to the financial stress that could carry long-term implications.

Just as companies need to monitor their in-house vulnerabilities, they also will need to monitor the pressures that may be impacting some of their customers, suppliers, contractors, or alliance partners. In particular, companies will want to stress test any tier one and tier two suppliers that may be impacted.

This is especially important for sectors such as automotive and pharmaceutical, which are highly dependent on third-party suppliers. Finally, be aware of covenant breaches with banking facilities and other financial institutions relating to impairment risks in asset values, which may impact the health of the overall balance sheet.

• Consider alternative supply chain options. Companies that source parts or materials from suppliers in areas significantly impacted by COVID-19 will want to look for alternatives. For example, a Japanese industrials manufacturer is considering moving the assembly of commercial air conditioners to Malaysia from the Hubei Province capital of Wuhan, which remains under lockdown. Similarly, a global apparel company is looking to move production of its products from facilities in Wuhan to Vietnam and Indonesia. Such quick moves will create a temporary capacity to meet customer obligations. Companies that have arrangements with agile manufacturing facilities to make spot buying decisions, or have loose contractual arrangements with various service providers and logistics providers, should consider the initial disruption as well as post-crisis scenarios given the potential for demand spikes. 

• Determine how the COVID-19 crisis affects budgets and business plans. Companies will want to stress-test financial plans for multiple scenarios to understand the potential impact on financial performance and assess how long the impact may continue.

If the impact is material and former budget assumptions and business plans are no longer relevant, companies should revise them to remain agile. Where the business is significantly impacted, companies will need to consider minimum operating requirements, including key dependencies of the workforce, vendors, location, and technology.

There is also the issue of short-term capital demands for continuous business operations. Based on the outcome of the assessment, companies may need to look at near-term capital raising, debt refinancing or additional credit support from banks or investors, or policy supports from the government. At the same time, companies will need to review overall operating costs and consider slowing down or curtailing all non-essential expenses. 

Communicate with relevant stakeholders

Clear, transparent, and timely communications are necessary when creating a platform to reshape the business and to secure ongoing support from customers, employees, suppliers, creditors, investors, and regulatory authorities.

• Companies will want to keep customers apprised of any impacts on product or service delivery. If contractual obligations cannot be met as a result of supplier or production disruption, it is important to maintain open lines of communication to revisit timelines or invoke “force majeure” or “act of God” clauses. Such proactive action will help to mitigate punitive damages or liabilities associated with disrupted customer obligations.
• For employees, communications plans should try to find a balance between caution and maintaining a business-as-usual mindset.
• Companies need to maintain regular contact with suppliers regarding their capability to deliver goods and services during the COVID-19 crisis and their recovery plans so that the company can consider alternative supply chain options in a timely manner.
• Creditors and investors. Companies will want to review terms and conditions on loan contracts to identify sensitive debts and avoid vital technical debt breaches. These reviews will have the added benefit of giving companies a chance to proactively manage the dialogue and communications with creditors regarding any necessary amendments to existing terms or refinancing arrangements.
• Government and regulators. When communicating with relevant stakeholders, companies will want to consult with their legal teams for advice on potential liabilities and with their business units regarding how to manage communications around ongoing breaches and collection of proof, if any.

Companies have to ask themselves whether they have the right supply chain and agility to withstand a three-month disruption.

4. Maximize the use of government support policies

The government of India has released several financial, social insurance, and tax-related policies to support companies. Recently the US, UK, and many other developed nations have announced amendments to tax and financing policies.

Companies should monitor nation-wide government and organizational opportunities for support and how they may best serve the individual circumstances of their situation. It is important to note that government support may differ based on jurisdiction and sector. Companies will need to identify and understand each offer of support and determine which ones are best for their organization.

Finance Minister of India has published a series of policies to provide support for preventing and treating the epidemic, including:

• Exempting and refunding value-added tax (VAT) for enterprises providing certain services for epidemic control or manufacturing key epidemic-related necessities.
• Offering a full corporate income tax (CIT) deduction for purchasing equipment to manufacture epidemic prevention-related supplies.
• Providing an individual income tax (IIT) exemptions on bonuses and allowances relevant personnel receive for treating the epidemic.
• Issuing other policies that encourage public-benefit donations.

Temporary social insurance contribution deductions and exemptions the STA and Ministry of Finance (MOF) have introduced also have helped to ease the burden on companies.

Other countries impacted by the crisis, including Singapore and Japan, are introducing similar government policies. Companies should monitor the availability of these kinds of programs and use them to mitigate the risks they face.

5. Build resilience in preparation for the new normal

Once companies have solidified strategies based on stress tests and communicated any new directions with relevant stakeholders, they will need to execute based on revised plans while monitoring what continues to be a fluid situation. Senior management should report any material deviation from the plan in a timely manner so that their companies can take additional action to avoid further negative impact.

Once the COVID-19 outbreak is controlled, companies will want to review and renew business continuity plans (BCP). They’ll want to assess how existing BCPs are working. If there are deficiencies, companies will want to identify root causes, whether it’s the timeliness of action, lack of infrastructure, labor shortages, or external environmental issues. Companies will then want to consider putting new internal guidelines in place based on lessons learned, as well as solid contingency plans to build resilience and better respond to future crises.

Financial services organizations have an ethical opportunity to develop more agile products for working capital and short-term loans to support the economy.

Plan for recovery now, not later 

The COVID-19 crisis was impossible to predict with conventional wisdom and forecasting tools. However, there are many lessons companies can learn and carry forward once the crisis has passed and they’ve had a chance to analyze their response.

In the meantime, companies should be making decisions and taking actions during the crisis with recovery in mind. When the crisis is over, it will be clear which companies have the resilience and agility to reshape their business strategy to thrive in the future.

Longer-term, companies will need to consider how robust their business, management team, and initiatives were in facing the crisis. It will also be important to consider and reset the business assumptions that underpin the supply chain and other concentrations that many businesses have been exposed to overtime.

Once the situation is mitigated, companies should reevaluate how robust their business management was facing the crisis, and then analyze options to become more resilient against future disruptions.

You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat.

Our advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time. For faster results, you’ll need to work with a dietitian, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

• Cut back on portions.
• Figure out how many calories you get in a usual day, and trim back a bit.
• Read food labels to know how many calories are in each serving.
• Drink more water, so you’re not so hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s lost weight in a healthy way. Their encouragement is “contagious,” in a good way!

Find Out What Drives You to Eat

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry, and have a plan for those moments. The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a certain part of your life? Or is food your main reward when something good happens?

Next, try to notice when those feelings come up, and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just don’t use food as the reward.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. But it does make sense to cut way down on, or totally cut out, empty calories.

Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most people get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

What About Meal Replacements? These products will control your calories. They’re convenient and take the guesswork out of dieting.

Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved   enough calories for it, that plan backfires.

Should You Fast?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

Planning for weight loss – Indeed, planning involves discipline – and that is a key trait that is evident among the “successful losers”. Maintain a 30-pound weight loss for at least a year – since many have lost much more, and kept it off for much longer.

It is very difficult to lose weight and keep it off – and people who succeed must have discipline. People who are most successful plan their day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to be successful in long-term weight management.

Set following goals –

Plan your daily food : First, take note of every bite of food you have during the day. You become more conscious of what you’re doing. It helps you monitor yourself, and make corrections in mid-course.  it’s research for your plan of action. Plans work better than platitudes.

Focus on your high-risk time slots when you’re most likely to get off course. Just keep notes during that time period. You’ll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a handful.

Set specific goals : You can’t just tell yourself to eat less junk food. Be specific – ‘I’m going to substitute popcorn for potato chips.’ That way you know exactly what to do. There’s no question.

Consider your options : Keep lists of healthy foods and meals you love, and plan accordingly. You can think of five different breakfast, lunch, and dinner options. Then you’ll have some freedom – you can choose from your favorites. But your eating will be more structured. That’s what’s important.

Shop wisely : A well-stocked fridge and pantry can make it easier to grab a healthy snack or prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and high-fiber cereal.

Plan Healthy Treats : Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great choices. Keep them at home; That will help you eat the right foods when you’re starving – especially in the late afternoon.

Do It Yourself : These are great prepare-ahead healthy meals that will keep you feeling full and help you control your weight:

• Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it typically has lots of sugar) Pack small amounts in a little plastic bag.
• Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or dinners.
• Try smoothies – blend low-fat yogurt and fruit – for a grab-and-go meal.
• Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta. Prepare large quantities so you can have a moderate-sized helping for dinner and then have leftovers for lunch the next day.

Don’t Limit Yourself : It’s OK to eat breakfast food for snacks, lunch, or dinner. You can eat a hard-boiled egg or cereal any time, not just breakfast.

 In the wake of COVID-19, the whole country has been put under a lockdown till May 2020. By staying indoors and practicing self-isolation, we can possibly break the chain of infection much sooner and restore normalcy. There are many ways to approach this quarantine. You can sit and sulk about how much you enjoyed being outside, or utilise this time to your benefit. Remember the New Year resolution you took to eat healthy and lose weight? Perhaps it’s time to do something about it. You could start with small, gradual steps.

The goal is to plan your meals and simplify your cooking and  minimise ingredients. Focus on food that will ensure your health and immunity  are enhanced. 

Start Your day : Start your day with Honey Lemon and Water. It supposedly helps rejuvenate you, rid your body of toxins and revs up your metabolism.

Do Not Skip Breakfast : Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Manage Your Calorie Intake : It’s really not rocket science: if you don’t want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Eat Regular Meals : Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Try Intermittent Fasting :  You can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day.

Eat Plenty of Fruits and Veg. : Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Get More Active : Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Drink Plenty of Water : People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer.

Use a Fitness Tracker : Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the ‘movement reminder’ that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn’t help but getting off from the sofa periodically can be beneficial for your overall well being nevertheless, even if it is just to have a stretch or to put away some washing.

Read Food Labels : Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Get a Smart Scale : Just like fitness trackers, bathroom scales – the smart scale variety – can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass ( BMI ) and, most importantly, body fat percentage.

Eat High Fibre Foods : Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Do HIIT Workouts : HIIT workouts have never really gone out of fashion but they are definitely ‘in’ at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your body weight only, a kettlebell, dumbbells,  exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Do Not Ban Foods : Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

Use Smaller Plates : Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

Challenge Yourself : Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can’t leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and double up every day and see if you can keep up with the pace.

Cut Down on Alcohol : A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Have Protein at every Meal and Snack : Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs and beans. Opt for simple recipes like roasted nuts, Apple with peanut butter or homemade popcorn,

Do Not Stock Junk Food : To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

Plan Your Meals : Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Desserts should be healthy : Desserts, when healthy and simple, are the Best ! It is important to create small moments of fun and pleasure with uplifting and healthy food and your best option would be more fruit based desserts. It is healthier to use jaggery as sweetener.

Switch to Lighter Alternatives : Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice.

There are many ways to lose a lot of weight fast. That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

Protein – Eating plenty of protein is an essential part of this plan. Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein Source includes :

• Meat: beef, chicken, pork, and lamb
• Fish and seafood: salmon, trout, and shrimp
• Eggs: whole eggs with the yolk
• Plant-based proteins: beans, legumes, and soy

Low carb vegetables –  Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day. A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Healthy low Card Vegetables – 

• Broccoli, Asparagus, Mushrooms
• Zucchini, Spinach, Avocados
• Cauliflower, Green Beans, Lettuce, Cabbage
• Garlic, Kale, Cucumbers, Brussels Sprouts
• Celery, Tomatoes, Radishes.

Healthy Fats – Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

• olive oil
• coconut oil
• avocado oil
• butter

Lift Weights three times a Week – You don’t need to exercise to lose weight on this plan, but it will have extra benefits. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat. Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight.

Try doing a carb refeed once a week – If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday or Sunday. It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss. You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

What About Calories and Portion Control – It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables. However, if you want to count them, you can use a free online calculator.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast. You can also download free, easy-to-use calorie counters from websites and app stores.

How Fast Will You Lose Weight – You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days. After the first few days, most people report feeling very good, with even more energy than before.

Apart from weight loss, the low carb diet can improve your health in many ways:

• blood sugar levels tend to significantly decrease on low carb diets
• triglycerides tend to go down
• LDL (bad) cholesterol goes down
• HDL (good) cholesterol goes up
• blood pressure improves significantly
• low carb diets can be as easy to follow as low fat diets

The Bottom Line – 

By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat.

The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer. Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet.

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

Going by contemporary social media humor, people across globe, though jokingly, appears to be quite concerned about the chances of weight gain during the period of lockdown.

This is particularly true for otherwise active working individuals, who now face a double whammy of not being able to exercise along with unfettered access to food at home. This coupled with a rather urban concept of endless munching, clearly predisposes us to weight gain – with all its attendant medical and social problems.

Given below are a few tips to prevent, or at least reduce the chances of weight gain during this period of restricted activity.

Eat Healthy Eat Wisely Eat Timely : While it is right to assume that being home-bound leads to easy access to food and snacks, there is also a latent advantage in this, which is often ignored. With no options of eating out, we are restricted to home food – which tends to be healthier, low calorie and low trans-fat. To gain further advantage from this, we can resort to lower calorie snacks and food items such as sprouts or salads as a replacement for the usual fried options.

Since most of us are not burning off calories during this period of lockdown, it is natural that our fuel foods intake should be lesser in this period. Carbohydrates (fuel foods) include food items such as bread, chapatis, rice, potato, etc. Intake of these should be curtailed during this period. Additionally, since the body does not need any energy during sleep, carbohydrates can be completely avoided at dinner. If satiety (satisfaction) is an issue with a curtailed intake of carbohydrates, we could increase the intake of low/non-carbohydrate food items such as pulses (dals), freshly cooked vegetables, fruits, etc.

The importance of timely and regular meals cannot be over-emphasized. Body metabolism works best when nutritious food is ingested at regular intervals, rather than erratically. It is particularly important to avoid eating dinner very late and sleeping soon thereafter. This habit of regular meals should ideally be followed even when there is no lockdown. Finally, this habit is particularly relevant to diabetics, as it avoids erratic blood sugar levels.

You are under social lockdown and not exercise lockdown – The physical and medical benefits of exercise are well known. There are two additional but lesser-known benefits of exercise, which are particularly relevant in crisis periods.

First, exercise is a very good immunity booster – which may be needed should one, unfortunately, get infected with the COVID19. Secondly, exercise is a mood elevator and has anti-anxiety effects. Exercise, due to the release of chemicals called endorphins, leads to a feeling of happiness and reduces feelings of anxiety and depression.

Now for some specific recommendations. Since we are completely home bound, we need to adopt exercises suitable for restricted areas. These could include simpler and less aggressive forms such as static running, skipping, etc., or more aggressive forms such as crunches Pilates, Aerobics or yoga.

Needless to say, your exercise schedule must include all forms including stretching, muscle building/toning, and cardio respiratory exercises. Regarding timing, exercise can be performed at any time of the day – though I recommend adhering to a fixed time and duration.

About duration, generally, 45 minutes to a an hour of daily exercise is adequate. Exercise should be performed most days in a week – if possible, every day. Different exercise schedules may be followed in order to avoid monotony and boredom, as well, as to exercise different muscle groups.

Various sites on the internet offer a range of information on age-appropriate exercise advice and schedules.

Its All in Mind – Like many other modern-day diseases, obesity also has a strong ‘mind’ component. While the country needs us to stay indoors at this time, it does not require us to eat more, become inactive and gain weight.

In fact, to the contrary, this is the time for us to evolve as individuals and make amends for whatever may be wrong in our lifestyles. To that extent, winning over this tendency to eat more and exercise less, is also a mind game.

Winning over our temptations seems daunting and un-achievable at first, but gets easier and achievable with the passage of time.

Monitor Yourself – Human beings are result-oriented species. We like to objectively assess and evaluate responses to lifestyle choices. Fortunately, in the case of weight gain, measuring this benefit is very easy. Just use a weighing scale! How often? Once a week should be enough.

Measuring body weight will give us a clear idea of where our body weight is headed. To conclude, it is possible to maintain our weight with a few lifestyle choices during this period of lockdown. After all, what we gain during this period, may take years to lose! Moreover, as one of the social media jokes goes, no one would like to be addressed as  “my dear elephants” at the end of this period.

Just like World Health Day 2019 theme ‘Universal Health Coverage: everyone, everywhere’ this year also has a theme. This year’s World Health Day theme has been dedicated to the doctors and nurses who are fighting on the COVID19 front lines as the novel coronavirus continues to spread globally. These healthcare professionals are the real heroes shielding us from the threatening pandemic. To mark this day and to recognise the efforts of all those who have taken it upon their shoulders to fight this pandemic, we have compiled a list of quotes, slogans, and messages.

• Health is a state of complete physical, mental and social well being, and not merely the absence of disease or infirmity.
•  Eat healthy, think healthy, live healthy, life is all about a good state of mind in a happy space.
•  Health is more important than anything else in the world, without health there is no other wealth.
•  Your lifestyle decides your choice of health. Never compromise good health for anything in this world.
•  Everything under the sun can be accomplished by a hale and hearty soul. Health creates opportunities for well being and prosperity.

Following are World Health Day quotes that tell you the importance of staying fit

1. Health is a blessing in one’s life that only the sick person can see.
2. Your body follows what your mind says. Seek good health.
3. A healthy outside starts from the inside.
4. He who has health has hope, and he who has hope has everything.
5. In health there is freedom. Health is the first of all liberties.
6. Life is not merely being alive, but being well.
7. If you want good health, you have to take that first step. You cannot sit and wait for it to arrive.
8. Good health is not something we can buy. However, it can be an extremely valuable savings account.
9. A healthy body is a guest-chamber for the soul; a sick body is a prison.
10. I believe that the greatest gift you can give your family and the world is a healthy you.

Quotes for Health Professionals – 

1. Healthcare professionals make a living by what they give, but they make a life by what they give.
2. In nothing do men more nearly approach the gods than in giving health to men.
3. It’s to the nurses and the doctors that we owe our sleeps right now.
4. They fight for our existence as we sit in quarantine and complain of boredom.
5. And when we make past this all, may we never forget the sacrifices that our healthcare heroes made for us.
6. They are out at work so that you can be at home in good health.
7. Nurses dispense comfort, compassion, and caring without even a prescription.
8. When love and skills work together, expect a masterpiece. That’s what the healthcare professionals aim for, every single day.
9. They save lives. They comfort the sick. You can’t expect that to be easy.
10. From now on, never should we dare to forget the sacrifices that healthcare professionals make with the single motive to serve humanity.

Quotes on importance of focusing on one’s health – 

1. Physical fitness is the first requisite of happiness.
2. To keep the body in good health is a duty, for otherwise, we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear
3. Life is not merely being alive, but being well.
4. Keep your vitality. A life without health is like a river without water.
5. The human body is the best picture of the human soul.
6. Give a man health and a course to steer, and he’ll never stop to trouble about whether he’s happy or not.
7. Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything.
8. The greatest of follies is to sacrifice health for any other kind of happiness.
9. Health is a large word. It embraces not the body only, but the mind and spirit as well; …and not today’s pain or pleasure alone, but the whole being and outlook of a man.
10. Health is the thing that makes you feel that now is the best time of year.

Slogans for Healthy Day – 

1. Life without health is like hell!
2. Be at ease without disease
3.  If health is lost, everything is lost
4. You are what you eat from your head down to your feet
5. Prevention is better than cure!
6. The groundwork of all happiness is health
7. Stay at home for the health of those you care about
8. When you’ve got your health, you got everything
9. Never has staying healthy been so easy: stay at home!
10. Healthcare is a right
11. Eat right, Stay fit and live bright
12. Your health is your key to prosperity
13. Aim for good health and holistic living
14. Sound health, abundant wealth
15. Prioritize health, not wealth

Healthy day messages for Health care Professionals – 

Before everything else, it is the healthcare professionals across the world who deserve a big applause in the current pandemic for holding the fort for us. To appreciate their zealous efforts and dedicated efforts, here are world health day messages that you can send to all our heroes:

1. Nurses may not be angels, but they are the next best thing.
2. Only a life lived in the service to others is worth living.
3. A hero is someone who has given his or her life to something bigger than oneself.
4. Nurses are I.V. Leagues.
5. Wherever the art of Medicine is loved, there is also a love of Humanity.
6. In our job, you will never go home at the end of the day thinking that you haven’t done something valuable and important.
7. Being a doctor offers the most complete and constant union of those three qualities which have the greatest charm for pure and active minds – novelty, utility, and charity.
8. Observation, Reason, Human Understanding, Courage; these make the physician.
9. People pay the healthcare professionals for their trouble; for their kindness, they still remain in his debt.
10. Not all superheroes wear capes.

Health day messages for Layman – 

1. Sickness is the vengeance of nature for the violation of her laws.
2. The crucial letters in wellness are we. Take care of you and your family this World Health Day!
3. When you are young and healthy, a pandemic might not look like that much of a scare. However, by putting yourself at risk, you are also putting your family at risk. Pledge to be more responsible this World Health Day.
4. They are going out to work so that you can stay safe at home. This World Health Day, respect the sacrifices that healthcare professionals make and stay at home.
5. You have been provided with the rare opportunity to stay at home and save lives. Don’t mess this up.
6. This World Health Day, let us all take a minute and pray for the well-being of those at the forefront of this health crisis.
7. It is health that is real wealth and not pieces of gold and silver. Practice social-distancing and take care of your and your family’s health this World Health Day.
8. The greatest of follies is to sacrifice health for other kinds of happiness. Stay safe, stay healthy.
9. A wise man should consider that health is the greatest of human blessings. Happy World Health Day!
10.  Health is a blessing in one’s life that only the sick person can see. Learn from others’ mistakes, stay home, stay safe.

World Health Day Quotes –

• Life is no merely being alive but being well.
• It is health that is real wealth and not coins of Gold and Silver.
• He who has health has hope and he who has hope has everything.
• Those who do not find time for exercise will have to find time for illness.
• A healthy body is a guest chamber for the soul; a sick body is a prison.
• Calm mind brings inner strength and self-confidence, so that very important for good health.
• Good health is not something we can buy. However, it can be an extremely valuable savings account.
• When love and skills work together, expect a masterpiece. That’s what the healthcare professionals aim for, every single day.
• To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom and keep our mind strong and clear.

Cases of Covid-19 first emerged in late 2019, when a mysterious illness was reported in Wuhan, China. The cause of the disease was soon confirmed as a new kind of corona virus, and the infection has since spread to almost all countries around the world and become a pandemic.

On 11 February the World Health Organization announced that the official name would be COVID19, a shortened version of corona virus disease 2019. The WHO refers to the specific virus that causes this disease as the COVID19 virus.

The WHO’s definition of a confirmed case of COVID19 is a person shown by laboratory testing to be infected with the virus, irrespective of clinical signs and symptoms. The most commonly reported symptoms include a fever, dry cough and tiredness, and in mild cases people may get just a runny nose or a sore throat. In the most severe cases, people with the virus can develop difficulty in breathing, and may ultimately experience organ failure. Some cases are fatal.

The virus can also be asymptomatic, causing no noticeable illness in some people – but these people are still contagious and can spread the virus. COVID19 is a respiratory illness and is largely spread via droplets in the air. These are typically expelled when an infected person coughs or sneezes.

These can be difficult times for all of us as we hear about spread of COVID-19 from all over the world, through television, social media, newspapers, family and friends and other sources. The most common emotion faced by all is Fear. It makes us anxious, panicky and can even possibly make us think, say or do things that we might not consider appropriate under normal circumstances.

Over a period of time COVID19 has been increasing all over day by day so all of us should know everything about COVID19. As on today there is no definite medical solution available so no one knows how long it will take to eradicate completely.  In such times following points will give you complete knowledge in terms of communication, prevention, treatment and many such related issues.

How to communicate with COVID19 suspected or confirmed cases – 

• Be respectful, Polite and Empathetic and use local language
• Be aware that the suspected and confirmed cases, and any visitors accompanying them, may be stressed or afraid
• The most important thing you can do is listen carefully to the questions and concerns
• Answer any questions and provide correct information about COVID19
• You may not have an answer for every question : since a lot is still unknown about  COVID19 and its fine to admit that
• If available, share information pamphlets or handouts with your patients
• Its okay to touch, or comfort suspected or confirmed patients when wearing personal protective equipment (PPE)
• Gather accurate information from the patient:  their name, address, phone no., date of birth, travel history, list of symptoms etc
• Explain the heathcare facility’s procedure for COVID19, such as isolation, and limited visitors, and the next steps
• If a person has symptoms provide him/her a mask and guide on wearing and safe disposal of mask
• If the patient is a child, the accompanied family member/guardian should be provided and informed on the appropriate use of PPE
• Provide updates to visitors and family when possible

Prevention – There’s currently no vaccine to prevent coronavirus disease (COVID19).

You can protect yourself and help prevent spreading the virus to others if you:

Do
• Wash your hands regularly for 20 seconds, with soap and water or alcohol-based hand rub
• Cover your nose and mouth with a disposable tissue or flexed elbow when you cough or sneeze
• Avoid close contact (1 meter or 3 feet) with people who are unwell
• Stay home and self-isolate from others in the household if you feel unwell

Don’t
• Touch your eyes, nose, or mouth if your hands are not clean

Treatment – There is no specific medicine to prevent or treat corona virus disease (COVID-19). People may need supportive care to help them breathe.

Self Care – If you have mild symptoms, stay at home until you’ve recovered. You can relieve your symptoms if you:
• rest and sleep
• keep warm
• drink plenty of liquids
• use a room humidifier or take a hot shower to help ease a sore throat and cough

Minding our minds during the COVID19

Understanding the importance of Lockdown

Lockdown is meant to prevent the spread of infection from one person to another, to protect ourselves and others. This means, not stepping out of the house except for buying necessities, reducing the number of trips outside, and ideally only a single, healthy family member making the trips when absolutely necessary. If there is anyone in the house who is very sick and may need to get medical help, you must be aware of the health facility nearest to you.

Handling Social isolation

 Staying at home can be quite nice for some time, but can also be boring and restricting.

Here are some ways to keep positive and cheerful.

1. Be busy. Have a regular schedule. Help in doing some of the work at home.
2. Distract yourself from negative emotions by listening to music, reading, watching an entertaining programme on television. If you had old hobbies like painting, gardening or stitching, go back to them. Rediscover your hobbies.
3. Eat well and drink plenty of fluids.
4. Be physically active. Do simple indoor exercises that will keep you fit and feeling fit.
5. Sharing is caring. Understand if someone around you needs advice, food or other essentials. Be willing to share.
6. Elderly people may feel confused, lost and need help. Offer them help by getting them what they need, their medicines, daily needs etc.,
7. If you have children at home, keep them busy by allowing them to help in the household chores – make them feel responsible and acquire new skills.

Focus on facts, reject rumors and theories

Knowledge is power; the more you know about a certain issue, the less fearful you may feel. Make sure to access and believe only the most reliable sources of information for self-protection.

6. Do not follow sensational news or social media posts which may impact your mental state. Do not spread or share any unverified news or information for self-protection
7. Do not keep discussing all the time about who got sick and how. Instead learn about who got well and recovered
8. Stick to the known advice- hand hygiene and keeping a physical distance from others. It is being careful about yourself, and also about care of others
9. A common cold is not Corona infection. The symptoms of Corona have been well described. Follow etiquette of sneezing, coughing, avoiding spitting in public places etc.
10. In most people, the Corona infection causes mild symptoms and the person only needs to follow social distancing till he/she stops being inefective, usually 2 weeks. Mild infection does not require a person to be admitted in hospital. Only people who have breathing difficulties need to be in hospital. Most people recover

Handling emotional problems  

1. At times of anxiety, practice breathing slowly for a few minutes. Try and distance the thoughts that are making you anxious. Think of something calm and serene, and slow down your mind helps
2. When feeling angry and irritated, calming your mind, counting back from 10 to 1, distracting yourself
3. Even when feeling afraid, deal with it by asking yourself:
   1. What is under my control?
   2. Am I unnecessarily worrying about the worst thing that can happen?
   3. When I have been stressed in the past, how have I managed?
   4. What are the things I can do to help myself and be positive?
4. Feeling lonely or sad is also quite common. Stay connected with others. Communication can help you to connect with family and friends. Call up people whom you haven’t spoken to and surprise them. Discuss happy events, common interests, exchange cooking tips, share music
5. If any of these emotions persist continuously for several days, despite your trying to get out of it, talk about it with someone. If the feelings worsen, a person may feel helpless, hopeless and feel that life is not worth living. If that happens, call at helpline number  for advice from a mental health professional or contact your doctor / mental health

What is NOT advisable  

1. Avoid tobacco, alcohol and other drugs. Use of tobacco or alcohol or other drugs to cope with emotions or boredom can worsen physical, mental health and reduce immunity. People who already have a substance use problem may require professional help, especially when they feel low in mood or
2. Do not shun or judge people with a CoVid infection. While you need to maintain a physical distance and keep yourself safe to prevent such infection, remember they need care and concern. If you know someone who might have the infection, tell them about precautions, and how to get medical assistance, if required.
3. If you happen to get infected with Corona, remember most people get better. Do not panic. Practice self-isolation and take medications that are advised.

Emotional issues after recovery  

1. While it is wonderful to recover from COVID19 infection, you may actually face stress after you have recovered and wish to get back into the community. You may have fear about your loved ones falling ill.
2. People who do not understand the illness well may actually keep you at a distance, which is also very stressful and isolating.
3. You may experience feelings of guilt that you were not able to work or care for others. This may lead to feelings of depression, helplessness or frustration.

3. Use the ways mentioned earlier to deal with these feelings. Share your positive story that it is possible to recover from COVID19

Recognise mental health problems in your near and dear ones  

Just as you can recognise your own mental health problems, be sensitive to such problems in your near and dear ones, which may include:

1. Changes in sleep patterns
2. Difficulty in sleeping and concentrating
3. Worsening of health problems
4. Increased use of alcohol, tobacco or drugs

Be supportive to them. If the problems persist, please contact the helpline or contact your doctor or a mental health professional.

Persons with mental illness  

Persons who had previous mental illness may face newer challenges during self- isolation or Covid19 infection:

1. They would also have the same fears and stress as others which may worsen their previous mental health condition
2. Social isolation may make them more withdrawn, moody and irritable
3. They may not seek/ get easy access to medicines and counselling

Help and support is vital for persons with mental illness from their families and other care givers. Health helplines can provide support, in addition to regular taking of prescribed medication, a regular daily routine, keeping engaged and positive.

Remember, good mental status in the difficult times may win you the battle more easily!

Exposing yourself to the sun or to temperatures higher than 25C degrees DOES NOT prevent COVID-19.

You can catch COVID-19, no matter how sunny or hot the weather is. Countries with hot weather have reported cases of COVID-19. To protect yourself, make sure you clean your hands frequently and thoroughly and avoid touching your eyes, mouth, and nose.  Exposing yourself to the sun or to temperatures higher than 25C degrees does not prevent COVID19.

You can recover from the coronavirus disease (COVID19). Catching the new coronavirus DOES NOT mean you will have it for life.

Most of the people who catch COVID19 can recover and eliminate the virus from their bodies. If you catch the disease, make sure you treat your symptoms. If you have cough, fever, and difficulty breathing, seek medical care early – but call your health facility by telephone first. Most patients recover thanks to supportive care.

Being able to hold your breath for 10 seconds or more without coughing or feeling discomfort DOES NOT mean you are free from COVID19 or any other lung disease.

The most common symptoms of COVID19 are dry cough, tiredness and fever. Some people may develop more severe forms of the disease, such as pneumonia. The best way to confirm if you have  the virus producing COVID19 disease is with a laboratory test.  You cannot confirm it with this breathing exercise, which can even be dangerous.

Drinking alcohol does not protect you against COVID19 and can be dangerous

Frequent or excessive alcohol consumption can increase your risk of health problems.

COVID19 virus can be transmitted in areas with hot and humid climates

From the evidence so far, the COVID19 virus can be transmitted in ALL AREAS, including areas with hot and humid weather. Regardless of climate, adopt protective measures if you live in, or travel to an area reporting COVID19. The best way to protect yourself against COVID19 is by frequently cleaning your hands. By doing this you eliminate viruses that may be on your hands and avoid infection that could occur by then touching your eyes, mouth, and nose.

Cold weather and snow cannot kill COVID19.

There is no reason to believe that cold weather can kill COVID19 or other diseases. The normal human body temperature remains around 36.5°C to 37°C, regardless of the external temperature or weather. The most effective way to protect yourself against COVID19 is by frequently cleaning your hands with alcohol-based hand rub or washing them with soap and water.

How effective are thermal scanners in detecting people infected with COVID19?

Thermal scanners are effective in detecting people who have developed a fever (i.e. have a higher than normal body temperature) because of infection with the new coronavirus. However, they cannot detect people who are infected but are not yet sick with fever. This is because it takes between 2 and 10 days before people who are infected become sick and develop a fever.

Can spraying alcohol or chlorine all over your body kill the new coronavirus?

No. Spraying alcohol or chlorine all over your body will not kill viruses that have already entered your body. Spraying such substances can be harmful to clothes or mucous membranes (i.e. eyes, mouth). Be aware that both alcohol and chlorine can be useful to disinfect surfaces, but they need to be used under appropriate recommendations.

Taking a hot bath does not prevent COVID19

Taking a hot bath will not prevent you from catching COVID19. Your normal body temperature remains around 36.5°C to 37°C, regardless of the temperature of your bath or shower. Actually, taking a hot bath with extremely hot water can be harmful, as it can burn you. The best way to protect yourself against COVID19 is by frequently cleaning your hands. By doing this you eliminate viruses that may be on your hands and avoid infection that could occur by then touching your eyes, mouth, and nose.

Do vaccines against pneumonia protect you against COVID19?

No. Vaccines against pneumonia, such as pneumococcal vaccine and Haemophilus influenza type B (Hib) vaccine, do not provide protection against the new coronavirus. The virus is so new and different that it needs its own vaccine.

Researchers are trying to develop a vaccine against COVID19, and WHO is supporting their efforts. Although these vaccines are not effective against COVID19, vaccination against respiratory illnesses is highly recommended to protect your health.

COVID19 cannot be transmitted through mosquito bites.

To date there has been no information nor evidence to suggest that COVID19 could be transmitted by mosquitoes. COVID19 is a respiratory virus which spreads primarily through droplets generated when an infected person coughs or sneezes, or through droplets of saliva or discharge from the nose. To protect yourself, clean your hands frequently with an alcohol-based hand rub or wash them with soap and water. Also, avoid close contact with anyone who is coughing and sneezing.

Can regularly rinsing your nose with saline help prevent infection with the new coronavirus?

No. There is no evidence that regularly rinsing the nose with saline has protected people from infection with the new coronavirus. There is some limited evidence that regularly rinsing nose with saline can help people recover more quickly from the common cold. However, regularly rinsing the nose has not been shown to prevent respiratory infections.

Does the new coronavirus affect older people, or are younger people also susceptible?

People of all ages can be infected by the new COVID19. Older people, and people with pre-existing medical conditions (such as asthma, diabetes, heart disease) appear to be more vulnerable to becoming severely ill with the virus.

WHO advises people of all ages to take steps to protect themselves from the virus, for example by following good hand hygiene and good respiratory hygiene.

Are hand dryers effective in killing the new corona virus?

No. Hand dryers are not effective in killing the COVID19. To protect yourself against the new corona virus, you should frequently clean your hands with an alcohol-based hand rub or wash them with soap and water. Once your hands are cleaned, you should dry them thoroughly by using paper towels or a warm air dryer.

Are antibiotics effective in preventing and treating the new corona virus?

No, antibiotics do not work against viruses, only bacteria. The new COVID19 is a virus and, therefore, antibiotics should not be used as a means of prevention or treatment. However, if you are hospitalized for the COVID19, you may receive antibiotics because bacterial co-infection is possible.

Can an ultraviolet disinfection lamp kill COVID19?

UV lamps should not be used to sterilize hands or other areas of skin as UV radiation can cause skin irritation.

Are there any specific medicines to prevent or treat the new corona virus?

To date, there is no specific medicine recommended to prevent or treat the new COVID19.

However, those infected with the virus should receive appropriate care to relieve and treat symptoms, and those with severe illness should receive optimized supportive care. Some specific treatments are under investigation, and will be tested through clinical trials. WHO is helping to accelerate research and development efforts with a range or partners.

Below, you can find a list of our top 25 healthy snacks for all occasions based on the popularity of their tastes and textures, their balanced macronutrients, and their provision of essential vitamins and minerals.

Bombay Ranch Broccoli Bites – One of the healthiest food around is the superfood veggie, broccoli. Broccoli provides a satisfying crunch that can be utilized to create an impressively nourishing treat with any number of delectable flavors. You can take this as a candidate for a midday snack.

Chia Chips – Replace unhealthy, boring corn chips with these wholesome chia chips. Chips can be made with blend of wheat and bulgur flour and then pack with chia, flax, and sesame seeds to boost the nutritional value. An ounce of these crunchy treats contains only 150 calories.

Pumpkin Salsa Pita – This pumpkin salsa pita plate provides a satisfying snack that serves up starches, protein, iron, magnesium, zinc, and other essential nutrients in every bite. The salsa spread is easy to make and pairs well with the soft warmth of heated pita bread. Boil some Garbanzo beans and sprinkle them along with some fresh cilantro atop the salsa to your liking.

Honey Vanilla Energy Squares – After a workout, your muscles will be relieved to indulge in a compact snack packed with nutrients that will restore your energy reserves. Energy squares contain a wholesome blend of seeds, fruits and tofu powder seasoned with vanilla and honey offer restorative ambrosia that will become a fast favorite for your post-workout snack.

Mixed Olives – Olives are an incredible snack food that is surprisingly versatile in flavor. While the treats can be eaten as is,  some simple preparation can add any number of tantalizing tastes to each bite. Stuff olives with blanched almonds or minced garlic to create an irresistible taste for any occasion, or mix them in olive oil and chili powder and place them in the oven for a delectable dish.

Pecan Date Rolls – A perfect substitute for unhealthy sweets, these date rolls derive their sugary taste from the naturally delightful dates. The soft fruits are coated with creamy pecan pieces to add a crunchy texture to the treats- though the treats are also available with walnut pieces instead. The result blends two distinctive flavors seamlessly into rolls. Enjoy them as s sweet snack or light dessert.

Dried mango – Dried mango is a sweet and chewy treat that will put your pep in your step at any time of the day. A natural source of energy, this naturally sugary fruit is best enjoyed during your midday lull. Unlike fresh mango, these dried delights can be eaten without creating a mess and can be stored and carried conveniently for weeks.

Healthy Chocolate Vegan Truffles – Cravings for a chocolate treat requires swift satiation, and these truffles do the trick with a taste that is tremendously rich. Seasoned with shredded coconut, cocoa powder or almond flour their diverse flavors allow you to enjoy each bite. Each serving is only 70 calories and contains very little fat, all of which is the healthier unsaturated variety.

Pineapple Sprouted Trail Mix – Trail mix is always a supremely satisfying option. The healthiest mixes combine protein-packed nuts and seeds with fibrous fruits to offer a wide range of nutrients. This particular mix features seasoning that offers a spicy sensation reminiscent of  Thai cuisine,  but you can find a  wide assortment of different mixes on this mix or you can create your own mix.

Mix Nuts – Mix nuts are a super snack for any time of the day. Pair the nuts with few of your favorite fruits for a nutritious breakfast, toss then with leafy greens, and some lemon-infused extra virgin oil for a light salad or munch on the nuts for a simple snack between meals. You can enjoy the standard salted blend of brazil nuts, cashews almonds hazelnuts, and pecans, or a similar mixture that is seasoned with a more indulgent butter toffee blend.

Red Rice Sesame Rounds – A light crisp with a full flavor that is ideal for munching when the urge to snack strikes. These red rice crackers offers little protein and about 100 calories in an ounce. The lightweight nature of snacks makes them a great means of satiating cravings without adding too much bulk to your diet, and the compact size and clean composition of the chips make them an ideal choice for consuming while at the moves, or at home.

Turkish Figs – Turkish figs are a fantastic fruit that is often overlooked by those not already familiar with a moist texture and sweet savor. Every bite of these delectable figs is free of fats and cholesterol and offers a source of antioxidants, essential vitamins and minerals, and dietary fiber. This sweet treat is best enjoyed when paired with artisanal cheese and walnuts.

Freeze-dried Banana Chips – One of the most beloved fruit is now as convenient as the potato Chip. Banana Chips in all forms offer a delicious source of essential minerals and dietary fiber that is both naturally sweet and without any harmful additives or artificial ingredients. While these freeze-dried bananas are the healthiest option and pair perfectly with natural, unsalted peanut butter, also carry plantain chips that are sure to satisfy your chip cravings.

Wasabi Peas – A different kind of spice, wasabi delivers a potent provision of piquancy to peas that is sure to please. In addition to their nutrition, the supremely spicy snack provides a crunch that is sure to satisfy and a kick that will have you alert and focused after your midday snack session. A single ounce of these delectable bites contains 6 grams of protein and 4 grams of fiber while only adding 120 calories to your daily intake.

Homemade Granola Bars – One of the best treats you can eat to cull cravings is a masterfully crafted granola bars packed with fresh fruits, seeds and nuts. The wholesome components create a nutritional symphony more than 20% of Daily Value for both iron and vitamin C. Making a batch of these bars also supplies a plethora of snacks that can be stored and transported with ease.

Chocolate Goji Berry Bars – Quell your chocolate cravings while adding essential nutrients to your diet with two scrumptious super foods packed into one palatable bar. Goji berries (Wolfberry) and quinoa puffs add antioxidants, protein and fiber to the snack while the combination of coconut oil and dark chocolate, and almond butter pack each bar with a creamy, crunchy texture and a full rich flavor.

Quinoa Veggie Wrap – This veggie snack is simple to assemble and provides a well-rounded nutrient profile. Aside from cooking the quinoa, these wraps can be thrown together in almost no time. Carrots and spinach add a light crisp texture to the wrap while the addition of sun-dried tomatoes adds a tart taste that brings the dish together, While you can enjoy half a wrap for a light snack, a full wrap supplies enough fiber and protein to fill you up as healthful lunch plate.

Do you need gluten-free snacks, or are you just looking for healthy snack ideas packed with protein and not too much sugar?

Whether you’re a purist who only eats whole foods, a foodie looking for new ideas, or a busy on-the-go professional, there’s a healthy snack on below given list for everyone. And you can filter through the list of healthy & filling snacks to find the best ones for you.

Snacking throughout the day is an excellent way to stay energized and alert during even your busiest moments. Choosing delicious treats that are packed with nutrients, vitamins, and minerals will fuel your body and keep your blood sugar levels steady. Some studies have even found that grazing on healthy snacks has even been proven to prevent you from overeating at meals.

Although fulfilling the occasional doughnut craving isn’t a bad thing, reaching for healthy snacks full of protein and other good-for-you ingredients more often will keep that sluggish, mid-afternoon blah feeling at bay. And with a little experimentation, you can find healthy snacks that satisfy all your cravings, whether you want something sweet, salty, or crunchy. The best snacks are the ones that are easy to make, taste great, and fill you up without weighing you down — like these healthy snack ideas and recipes.

Snack Mix – Skip bags of pre-packaged trail mix and make your own instead. Once you pick your ingredients — we suggest pretzels, pecans, almonds, peanuts, Cheerios and pepitas — season them, drizzle with olive oil, and bake for 15 minutes.

Roasted Broccoli – Artichoke Dip – Grab your favorite veggies and dip them into this creamy artichoke dip. It’s only 25 calories per 1/4 cup, so you can much away guilt-free.

Peanut Butter and Jelly Muffins – You’ll only need one of these filling muffins to hold you over in-between meals — but it’ll be hard to resist having a second.

Peach Melba Ice Pops – You’d never guess that these fruity peach ice pops are only 65 calories per serving.

Tomato, Mozzarella, and Basil Scrambled Eggs in a Jar – Snacks in jars are just more fun. This light egg recipe has an impressive 19 g protein, too.

Green Olive, Walnut and Pomegranate Dip –  This dip is packed with tasty veggies like green olives, pomegranate seeds, and walnuts for a quick bite.

Honey-Garlic Cauliflower  –  These crispy bite-sized snacks will satisfy your salt cravings and surprise you with their bold flavor.

Greek Feta Dip – This whipped feta dip is delicious served with toasted pita chips or vegetables like carrots and broccoli for dipping.

Avocado Chips – If you thought there were no more uses for avocados, you were wrong. These avocado chips are perfect way to get the crunch you’ve been craving and all the added deliciousness of avocados.

Zucchini Sushi – This fun take on a sushi-inspired snack will leave you full and satisfied. It only takes 20 minutes to make, and you can mix it up by using your favorite vegetables for different flavors and levels of crunch.

Caprese Avocado Toast – This fun take on a sushi-inspired snack will leave you full and satisfied. It only takes 20 minutes to make, and you can mix it up by using your favorite vegetables for different flavors and levels of crunch.

Chocolate Covered Clementines – These easy-to-make bite-sizes cuties hit the spot when you’re craving something equal parts sweet and salty.

Spiced plums and Quinoa Muffins – Great to have as a healthy breakfast on-the-go, these muffins can be made on Sunday night and enjoyed the rest of the week: just cover with plastic wrap to keep them from drying out.

Eggplant Parmesan Chips – Reach for these crispy eggplant chips, which take just under an hour in the oven, when the craving for something salty strikes.

Peanut Butter protein Balls – These chewy balls, packed with protein, are a great on-the-go snack on a hectic day. These no-bake, poppable treats are made with peanut butter, oats, chocolate chips and a few different kinds of seeds full of rich antioxidants.

Fauxtato Chips – Potato chips can be hard to resist, so it helps to keep a healthier option in reaching distance. These fauxtato chips, made from radishes (surprise!), are the perfect salty alternative.

Sweet N Salty Chocolate Bar – Potato chips can be hard to resist, so it helps to keep a healthier option in reaching distance. These fauxtato chips, made from radishes (surprise!), are the perfect salty alternative.

Jam Yogurt – For a sweet boost to your afternoon yogurt, just add jam. Mix 1 Tbsp jam with 1 container nonfat plain Greek yogurt for a filling snack that’s packed with protein. You will also need Organic reduced-sugar Strawberry Jam.

Frozen Tropical Food Kebabs – A healthy alternative to popsicles, these fruit kebabs feature pieces of frozen mango and pineapple. For extra sweetness, add a drizzle of white chocolate on top. You will also need bamboo skewers.

Spiced Edamame – Sprinkle a pinch of Asian 5-spice seasoning and sea salt on 1 cup steamed edamame (Whole, immature soybeans) for this tasty snack.

Chocolate Chip Delight – Mix 1 Tbsp semisweet chocolate chips + 6 oz nonfat vanilla Greek yogurt for a late-night snack that curbs your sugar cravings.

Peanut Butter Banana Freeze Bites – Slice one banana and spread 1 Tsp natural peanut butter on each side. Sandwich together, wrap in plastic wrap, and freeze for four hours. These are sure to satisfy sugar cravings after dinner.

Celery with Cream Cheese – For a delicious low-calorie snack, spread 1 Tbsp reduced-fat cream cheese on each of four celery stalks. Add raisins for some sweetness.

Mozzarella Sticks – Skip the fried breadcrumbs and dip one part-skim mozzarella stick in ¼ cup warmed marinara sauce for a healthier version of the appetizer.

Cinnamon Popcorn – Sprinkle 2 Tsp ground cinnamon on four cups of air-popped popcorn for a low-calorie sweet treat.

Lime Avocado – Drizzle ½ avocado with lime juice and sprinkle with black pepper. Remove the seed and enjoy with a spoon.

Healthy Banana Milk Shake – In a blender, purée ½ avocado + 1 frozen ripe banana + 1 cup unsweetened almond milk + 1 tsp pure vanilla extract. Pour into 2 glasses.

Cucumber Tea Sandwich – Bring your sandwich game to the next level with this recipe. Toast 1 slice of 100% whole-grain bread. Top with 2 Tbsp hummus + thinly sliced cucumbers and cut into four triangles.

Java Jolt Smoothie – Blend ¾ cup cold coffee + ½ frozen sliced banana + 1 Tbsp chocolate syrup + ¼ cup nonfat vanilla yogurt + 3 to 5 ice cubes.

Dark Chocolate Popcorn Clusters – With only 113 calories per cup, this heart-healthy recipe makes for the perfect snack. To make, melt ½ cup dark chocolate chips in the microwave, then stir in ½ tsp ground cinnamon + a pinch Kosher salt. In a large bowl, toss 8 cups air-popped popcorn + the melted chocolate to coat, then toss with ¼ cup toasted slivered almonds. Spread on a parchment-lined baking sheet and refrigerate until firm, at least 30 minutes. Break into clusters. You will also need dark chocolate chips as well.

Nutty Apples – The kids will love munching on these apple snacks after school. Slice 1 apple and serve with 1 Tbsp natural peanut butter (or any other nut or seed butter).

Breakfast is the most important meal of the day, but do any of us truly know why? Besides the fact that breakfast foods are hands-down superior to the other two meals of the day (there are so many options!), your body actually benefits when you grab some grub before you head off to start your day.

Studies have shown that eating soon after you wake up can help give your metabolism a boost, which can decrease levels of hunger later in the day, fight off fatigue, and give you extra energy all day long. And if that’s not enough, eating certain foods can even help you shed some extra weight, if you’re looking to do so. Regardless of whether you wake up starving for food, or are fine with a cup of coffee for the morning commute, these 15 healthy breakfast recipes that everyone will gobble up.

English Breakfast Tray Bake – Barbara Mendez, of Barbara Mendez Nutrition, tells Woman’s Day that the best foods for weight loss are vegetables and protein, so this dish serves up both in a delicious and stylish way. This egg, sausage, and veggie dish is savory and will keep you full until lunch.

Slow Cooker Maple-Berry Oatmeal – Oatmeal is “hearty and satisfying and filling,”. If you can’t get in some eggs, or go with oatmeal. Even though it won’t pack as much protein into your breakfast, it can help slow insulin response because of the high density of fiber. Get some antioxidants by adding berries on top.

Bacon and Egg Cups – Cut down on carbs by indulging in these bite size breakfast bites that bake egg, cheese, and a bit of bacon into a toast cup.

Egg in a Hole with Broiled Tomatoes – This breakfast is a hole in one! Get everything you want, and need with this egg and toast dish, served up with some lightly seasoned broiled tomatoes.

Smoothie Bowl – Ditch the straw in favor of this thicker version that you can top with different fruit, granola, and more. Just be careful not to overindulge on toppings like chocolate and granola, which often can be unhealthy in large quantities.

Breakfast Grain Bowl – Retire your dry cereal and try a new kind of breakfast. Add a variety of vegetables, some avocado, and egg. It will fill you up, and keep you full, unlike some sugary cereal.

Fruit and Nut Bars – No baking required for this grab-and-go meal.The ideal breakfast for the person who says they “never have the time”.

Ham and Cheese Egg Cups – Skip the carbs with these ham and egg cups that can be pre-made. You will have a lot more energy throughout the day with double the amount of protein from the eggs and meat. It will also keep you from snacking throughout the day.

Pineapple, Ginger and Walnut Oatmeal – The ginger in this pineapple, ginger, and walnut oatmeal is known to help stimulate digestion, which can aide in weight loss. It’s also super delicious paired with the pineapple and walnut.

Sweet Potato and Kale Frittata – This egg white based dish incorporates veggies of different textures like kale, sweet potato, and red onion with some goat cheese and garlic to create a truly savory breakfast. The egg whites provide protein without the fat from the yolks, and the veggies fuel you without the energy crash.

Ricotta-Honey Toast with Berries – Sweetened ricotta is the perfect spread for toast. Toast bread and in a small bowl, mix together ricotta and honey. Spread ricotta on bread and top with berries.

Sweet-n-Spicy Nuts – Battle hanger with this simple sweet-spicy nut mix of quinoa, honey, cayenne, and ginger.

Brussels Sprout Chips – Preheat oven to 400°. In a large bowl, toss brussels sprouts with oil, Parmesan, and garlic powder and season with salt and pepper. Spread in an even layer on a medium baking sheet.  Bake 10 minutes, toss, and bake 8 to 10 minutes more, until crisp and golden. Garnish with more Parmesan and serve with caesar dressing for dipping. All the crunch none of the guilt.

Green Bean Chips – Preheat oven to 300°. Combine green beans, oil, garlic powder, and crushed red pepper on a large baking sheet. Season with salt and pepper and toss to coat. Roast green beans until crisp, 1 hour and 20 minutes. (Start checking at 1 hour, just in case your oven runs hot!) Let cool 15 minutes, then serve with ranch dressing for dipping. These great perfectly crunchy in oven.

Watermelon Fries – In a medium bowl, combine watermelon, lime zest, chili powder, and salt. Toss to combine. In a small bowl, whisk together yogurt, lime juice, and honey. Top with a pinch of chili powder. Serve watermelon fries with yogurt sauce on the side for dipping.

Green Cucumber Cups – Cut cucumbers into 3” pieces. Using a melon baller or spoon, create a well in each cucumber. In a large bowl, combine tomatoes, olives, feta, dill, lemon juice, garlic, olive oil and oregano and stir until combined. Season with salt and pepper.  Spoon salad mixture into cucumbers. Garnish with more dill if desired and serve.

Apple Chips – Preheat oven to 200°F. In a large bowl, toss apples with sugar and cinnamon. Place a cooling rack onto a baking sheet. Lay apples slices onto the baking sheet so that no apples overlap. Cook for 2-3 hours, flipping apples halfway through. Bake until dried out but still pliable. Apples will continue to crisp while cooling.

Donut Apples – Divide cream cheese among three small bowls. In one bowl, add 1 teaspoon honey. In another bowl, add melted chocolate. In the last bowl, add remaining 1 teaspoon honey and pink food coloring. Stir each bowl together until combined. Slice apples and use a biscuit or cookie cutter to hollow out centers. Spread mixtures on apple slices and top with sprinkles.

Dill Pickle Humus – Place chickpeas, dill pickles, tahini, oil, brine, and garlic into a food processor. Season with salt, pepper and red pepper flakes and blend until smooth. Pour into a bowl and drizzle with olive oil. Top with chopped pickles and dill and serve with pita chips and sliced veggies.

Broccoli Cheesy Bread –  Preheat oven to 425° and line a large baking sheet with parchment paper. Microwave riced broccoli for 1 minute to steam. Carefully ring out extra moisture from the broccoli using paper towel or cheese cloth. Transfer broccoli to a large bowl and add egg, 1 cup mozzarella, Parmesan, and garlic. Season with oregano, salt, and pepper. Transfer dough to baking sheet and shape into a thin, round crust.  Bake until golden and dried out, 20 minutes. Top with with remaining 1/2 cup mozzarella and bake until cheese is melted and crust is crispy, 10 minutes more. Garnish with parsley and pepper flakes if using. Serve warm with marinara.

Creamy Avocado Dip – In a medium bowl, mash avocados with a fork. Stir in yogurt, garlic, and lime juice and season generously with salt and pepper. Serve with chips and vegetables.

If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss.

But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!)

Make things a whole lot easier on yourself and whip up one of these healthy snacks for weight-loss instead. Some are low-cal/high fiber and some are high fat/high protein. Basically, there’s something for everyone—and they’re all nutritionist-approved or direct from your favorite healthy food bloggers.

Sweet Tail Mix – Your ideal healthy snack should combine a little of each of the macro nutrients—protein, carbohydrates, and fats. Love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix should be your  favorite snacks that won’t spoil appetite for my next meal.

Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts. Reach for a quarter cup of the mixture when you need a boost.

Per serving: 163 calories, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fiber, 5 g protein.

Yogurt with Nuts and Berries – Younger adds a sprinkle of nuts to protein-rich fat-free yogurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fiber. It might sound basic, but it’s a classic snack for a reason.

Make it: Combine 1/2 cup Greek yogurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

Per serving: 205 calories, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fiber, 16 g protein.

Sliced Tomato with a sprinkle of feta and Olive Oil – This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.

Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 1 ounce feta and 1 teaspoon olive oil.

Per serving: 133 calories, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein.

Baby Carrot with everything Humus – Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning  will make your taste buds extra happy.

Make it: Sprinkle 1 teaspoon of everything bagel seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

Per serving: 236 calories, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g protein.

Banana Split – A healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super-fun to eat.

Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and 2 tablespoons of chopped walnuts.

Per serving: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.

Egg on Toast – This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. We recommend using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

Per serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein.

Chocolate Milk – This might seem like just something for kids, but it’s actually a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 percent milk.

Per serving: 174 calories, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fiber, 8 g protein.

White Beans and Olive Tapenade – Get obsessed with kalamata olive tapenade ( consists of puréed or finely-chopped olives, capers, and anchovies). It’s a great combo of fiber, fat, protein, and resistant starch that’ll keep you full and satisfied. Eat it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

Make it: Mix 1 teaspoon canned tapenade (such as Divinia) with 1/2 cup canned white beans (drained and rinsed).

Per serving: 126 calories, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fiber, 6 g protein.

Dates and Pistachios – It’s the usual fruit and nuts combo, but a little more sophisticated. Dates have a honey-like sweetness, which combines with the strong flavor of pistachios into a snack that feels like dessert.

Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

Per serving: 213 calories, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fiber, 4 g protein.

PB-Chocolate Apple Nachos – This sounds crazy-indulgent, but it’s actually a well-balanced snack. You’ll get protein and lots of fiber, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 1/2 ounce melted dark chocolate.

Per serving: 253 calories, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fiber, 4 g protein.

Microwave Egg Taco – Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

Make it:  Crack one egg into a microwave-safe mug and cook for 90 seconds. Immediately stir in 1/2 ounce shredded cheddar, then serve inside a small whole-wheat tortilla.

Per serving: 182 calories, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fiber, 11 g protein.

Roasted Chickpeas – If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fiber.

Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

Per serving: 160 calories, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fiber, 5 g protein.

Almond Butter Crackers – Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and calories.  DIY it instead.

Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 1 ounce whole grain crackers.

Per serving: 233 calories, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fiber, 8 g protein.

Homemade Popcorn – Popcorn is a great snack to fill up on, thanks to all the fiber. And you don’t have to stick with the plain stuff, either. Sprinkle garlic powder and dried rosemary (or Italian seasoning) for extra flavor.

Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favorite herbs or spices.

Per serving: 161 calories, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fiber, 4 g protein.

DIY Ranch Deep with Veggies –  Greek yogurt it a great high-protein snack that is usually sweet. However, you can easily turn that into a savory snack by adding ranch-dip seasoning mix.

Make it: Stir 1 tablespoon ranch seasoning mix  into 1/2 cup low-fat Greek yogurt. Use 1 cup carrot or cucumber sticks for dipping.

Per serving: 142 calories, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fiber, 9 g protein.

Cottage Cheese with Almonds and Honey – This creamy-crunchy-sweet combo is second to none. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

Per serving: 196 calories, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fiber, 17 g protein.

Pear and String Cheese – If you love fancy cheese plates for their combination of sweet, salty, and creamy flavors, you’ll love this less-fussy snack. Pears have natural sugar and lots of fiber, while string cheese is an easy way to get some satiating fat and protein in on the go.

Make it: Slice one medium pear. Eat with one low-fat string cheese.

Per serving: 182 calories, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fiber, 8 g protein.

Those of  you all with office jobs know the value of healthy snacks for work that help you power through the grind. A mid-morning or afternoon munch is basically like a mini-break for your mind and treat for your senses. But it’s also a practical move. Midday healthy snacks provide the fuel top-off you need to stay focused on your work. (Or, at the very least, make it to 5 o’clock without becoming a hangry nightmare for your deskmates.)

A quick word about the healthy snacks :  “Healthy” means something different for everybody, depending on things like any dietary restrictions or medical conditions you might have, your relationship with food, your interest (or not) in things like weight management or weight loss, your culture, your budget, and so on.

Generally speaking, if you’re snacking in order to sustain your energy until the next meal, then your best bet is to pick something satisfying with nutritional staying power. That typically comes in the form of protein, fiber, and/or fat—to help you maintain stable blood sugar levels and ward off the dreaded afternoon slump. And there is a pretty dang wide array of snack options that can do that.

Here are some ideas for easy, healthy snacks for work you can keep right at your desk. (So no jockeying for fridge space or dealing with thieving coworkers.) Whether you’re craving salty or sweet, creamy or crunchy, there are tasty and convenient choices for you here.

Seeds – Seeds are a source of protein, and they’re easy to store, quiet, and not messy. They’re great by themselves, and even better when you put them on top of things like toast, yogurt, or oatmeal. Some of  my favorites are pumpkin seeds and [sunflower seeds], but chia seeds and hemp seeds are great options, too.

Plain Oatmeal Packets – Oatmeal isn’t just for breakfast—stash it in your drawer for a hearty snack, too. “Packets of instant, plain oatmeal microwaved with water in a mug and sprinkled with cinnamon is a great cold-weather snack when you want something warm and filling. You can also store a full canister of quick oats at your desk.

Raw Nuts – Raw nuts are another great desk snack option because they’re shelf stable, and they deliver a great protein and fat combo. Yo will  love almonds and cashews, but everything from pistachios with the shell on to walnuts or pecans are great for snacking on. And if you keep a packet of oatmeal at your desk, they’re great for adding to that, too.

Dried Fruit – Dried fruit can satisfy that mid-afternoon sweet tooth while tiding you over with filling fiber. Younger goes for a few pieces of dried apricots or dates paired with raw nuts for a dose of healthy fat, too. Pair them with a handful of dried nuts or seeds for a balanced snack.

Nut Butter – Nut butters like peanut butter and almond butter are tasty, versatile desk snacks  pair it with an apple or banana. (Or, if you’re anything like me, eating it straight from the jar).

Air-popped Popcorn – Make easy air-popped popcorn at the office by adding 1/4 cup of popcorn kernels to a microwave-safe bowl, then covering with a microwave-safe plate and popping it in for 2 minutes and 45 seconds. Stash seasonings like cinnamon, red pepper flakes, cumin, turmeric, or dried rosemary in your drawer to add flavor. (You can also make it ahead at home if you don’t have a microwave available.)

Granola – Granola or cereal is a great dry snack to keep at your desk, because you can eat it plain or add it to different parts of whatever else you eat during the day. For example, to get extra fancy, snag some communal milk from the office fridge and pour over your bowl for extra protein. Or try adding a bit to your salad for some crunch—sounds weird, but is delicious!

Tuna Pouches – If you’re stuck at your desk for lunch, personal-sized tuna packets and cans are a great stand-in snack to help hold you over. They’re filled with protein and healthy omega 3s. We recommend sticking to water-packed tuna (or one that doesn’t need draining at all).

Dark Chocolate – Hey, nothing wrong with treating yourself at snack time with high-quality squares of dark chocolate. Cacao is great source of magnesium. Pair with peanut butter, nuts, or Greek yogurt for a protein-filled, satisfying snack.

Roasted Chickpeas – You can DIY these crunchy snacks or buy ‘em pre-made, but either way, they’re a great room temp stand-in for your beloved hummus, and they still pack a protein punch. And there are a bunch of great roasted chickpea recipes out there, like this one that makes them taste like a pumpkin spice latte!

Granola Bars – Granola bars are one of the easiest snacks around, because they’re full of protein, fiber, and healthy carbs. We also recommend different types of bars.

Dried Cereal – Dried cereals like Special K and Kashi will stay good at your desk for a while and are great when eaten by the handful. And if you happen to have some milk in the office fridge, a bowl of cereal is a perfectly delightful midday treat.

Chips – There are a ton of unusual and nutritious chips on the market. When you’re hunting for chips that will keep you satisfied, look for options full of protein.

Energy Balls – The nice thing about energy balls is that you can make them yourself with ingredients you might already have in your pantry. And there are tons of recipes around the web that are delicious and exciting, like these protein bliss balls which are made from dates, walnuts, cocoa powder, and a bit of espresso.

Pita Chips – If you love pita bread like no other, you should probably be keeping pita chips at your desk. You can buy them flavored or unflavored, and they’re the perfect vessel for eating all sorts of dips. Plan to bring some guacamole or hummus as part of your lunch and you can eat it with these.

Veg-Packed Muffins – Something that a lot of people don’t automatically realize is that baked goods like muffins will stay good-to-eat for about a week as long as you keep them in an airtight container—no need for a refrigerator! Veggie-packed muffins are a great way to sneak some veggies into your diet and also eat a muffin. Meal prep a big batch at the beginning of the week so you have some to snack on all week long.

Applesauce – Applesauce is often sold in shelf-stable packets or cups, which means it’s a great snack to keep at your desk. Full of fiber and healthy carbs, it’ll definitely keep you satiated, but if you want it to be even more filling consider combining it with some dried nuts you might also have at your desk.

Apples and Pears – Speaking of apples, the fruit doesn’t go bad easily, which means you can easily keep it at your desk and be able to enjoy for a week (and often way longer!). Ditto pears—as long as you keep them in a cool place, they should be fine, and that definitely shouldn’t be a problem if your office blasts the AC!

Bananas – Remember all the stuff mentioned about apples and pears? Well the same is virtually true for bananas. They don’t last as long, but a bunch will last you about a week. Pick up five bananas the next time you visit supermarket for a weeks’ worth of cheap snacks.

Veggie Chips – Did you know: You can make veggie chips out of nearly any kind of vegetable? you can also find great veggie chips at your local supermarket.

Fruit Chips – How you can make chips out of almost any vegetable, that’s true for pretty much any kind of fruit, too. Again you don’t need to make them yourself to enjoy them—there are plenty of pre-made options that you can easily find at the supermarket.

Dry Roasted Edamame – In frozen form, soybeans are a fantastic ingredient to add to soups, salads, stir fries, pasta, hummus, and more. Fewer people know to take advantage of this epic source of plant protein in its dry roasted form. Similar to roasted chickpeas, they’re crunchy, versatile for seasoning, and chock full of fiber and protein.

Protein Bars – The best thing about protein bars is the plethora of options out there. Name a flavor (chocolate peanut butter, berries and cream), dietary requirement (gluten-free, low sugar), or texture (chewy, wafery) and you can find a protein bar to fit the bill. Many pack 10 to 20 grams of protein into just a few delicious bites. Just be on the lookout for high amounts of sugar alcohols or added fibers if those ingredients tend to cause you tummy trouble.

These healthy salad recipes are perfect for anyone looking to add a little more nutrition to their diet! There’s a wide variety of green salads, chopped salads, detox salads, colorful fruit salads, chicken salads, seafood salads and plenty more healthy offerings! Learning toward a better you? Healthy salad recipes are not hard to find, in fact, they are EVERYWHERE.

These healthy salad recipes look so mouthwatering it is hard to comprehend that they are SO good for you. Soon you will become a fan of a good salad. Some of these recipes take the term ‘salad’ to a whole new level. You could literally eat them for days.

Here are few Healthy Salad Recipes to start you off in the right direction. Of course, there are thousands of varieties. You will enjoy a wide variety of salad combinations. You could have a different one each day to try them all out.

The healthiest salads start with dark leafy greens and incorporate vibrant colored vegetables and/or fruit. Healthy salads may also contain grains like quinoa or nuts. A healthy salad has a dressing that’s not loaded with large amounts of oil, mayonnaise or other type of fat.

Eating a salad every day is a great way to get in your recommended amount of fruits and vegetables. Be sure to chose a variety of fresh produce and limit dressing that are high in fat and calories.

1. Spicy Carrot Salad: Microwave grated carrots and minced garlic in 1/4 cup water until crisp-tender. Drain; toss with lemon juice, olive oil, salt, red pepper flakes and parsley.

2. Asian Apple Slaw: Mix rice vinegar and lime juice with salt, sugar and sauce. Toss with julienned jicama and apple, chopped scallions and mint.

3. Tomato-Peach Salad: Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.

4. Creole Green Beans: Combine blanched thin green beans and red onion slices. Toss with Creole mustard, red wine vinegar, olive oil, salt and pepper.

5. Herb Salad: Whisk 1 part lemon juice with 3 parts olive oil, and salt and pepper. Toss with dill, basil, chives, tarragon and lettuce.

6. Squash and Orzo Salad: Sauté zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked orzo, parsley, dill, goat cheese, salt and pepper.

7. Champagne Greens: Whisk 1 part champagne vinegar with 3 parts olive oil, and salt and pepper. Toss with Boston lettuce.

8. Watercress-Fruit Salad: Toss peach wedges and watermelon cubes with watercress. Drizzle with olive oil and lemon juice; season with salt and pepper.

A personal health journal is a complete record of your health.  It is a journal you keep for yourself. The journal helps you keep track of every aspect of your health.

A personal health journal is an easy way to keep track of your health. Keeping track of your health history helps you to be an informed patient. Knowledge allows you to take more control of your healthcare. A personal health journal also helps you stay healthy. Be sure to take your health journal to your doctor’s appointments.

A personal health journal should keep track of your overall health. You can customize your journal to include any information that you want. Ask your doctor for recommendations of what to include. Some of the things you should include are:

• illnesses
• injuries
• hospitalizations
• surgeries
• allergies
• conditions that run in your family
• medicines, vitamins, and supplements that you take. Include how much and how often you take them.

When you fill in your health history, be sure to include the dates. For example, if you were hospitalized, write down the date that you were admitted and the date you were discharged. You also can include notes on how you were feeling.

Why to maintain fitness journal

Keeping a fitness journal means you can plan ahead to achieve your goals, look back to see what’s working and what’s not, and have a clear idea of what you’re going to do today when you head to the gym. It takes the guesswork out of it and maximizes the results of everything you do, because when you keep a fitness journal everything you do has a purpose.

Keeping an exercise journal can also help to:

• Clarify and focus your fitness goals
• Break down goals into smaller, more manageable goals
• Track progress towards goals
• Plan future workouts
• Record workouts done and progress
• Record related non-workout information e.g. sleep, meals, overall energy levels & health
• Gain a better understanding of exercise habits, helping you to troubleshoot and make changes.
• Plan exercise rest days
• Increase motivation
• Prevent and manage injuries
• Provide a factual record of successes

A fitness journal means you have all the information you need to assess your current workout, make changes when necessary, track your progress and continually move forward in your fitness.

Not keeping a training journal is akin to going on a journey without a map (or GPS) – you probably won’t end up at your desired destination, and if you do it’ll be by luck and only after a whole lot of wasted time and effort. By recording your training and using this information to plan future workouts, you will eliminate pointless “treading-water” workouts and make sure that each time you exercise you do so with purpose.

 How to keep a fitness journal

A fitness journal doesn’t have to be anything elaborate or complicated – a simple notebook will suffice or you can use one of many online workout trackers and apps. Whatever you choose, you can be sure that using a fitness journal will give you a training edge and help you reach your fitness goals quicker than you ever thought possible.

Ways of keeping an exercise journal:

• Paper:regular journal, exercise book, scrapbook, folder
• Computer:Excel spreadsheet
• Online:App, website, forum, personal blog

Your fitness journal should contain the workout you are about to do as well as your past workouts. Whatever you did last time, try and do a little more this time to push your fitness levels forward.

If you have been doing the same workout for more than eight-weeks or notice that your training progressions have stalled, it’s time to plan a new workout to kick yourself out of the training rut you are in. If you are still making progress, stick with the same (and currently effective) workout you are doing for a little while longer but be ready to change if progress comes to a halt.

Fitness tracker journal

You already know that starting a Bullet Journal is a serious life changer and that this simple system can be used to organize every part of your life. My absolute favorite part of having a journal though is that it is the best way to succeed in your goals and dreams.

I don’t know about you, but one of my constant goals is to get healthier, fitter and usually to lose a few pounds.

The great news is that there are a few hacks, tricks and spreads that you can use in your Bullet Journal to help you achieve your health and weight loss goals.

Bullet journals and trackers are pretty much  synonymous. I think most people who use a bullet journal use a tracker in some form! Some bullet journal trackers to improve your health are simple. For instance, tracking water consumption in your bullet journal is pretty easy! Others bullet journal trackers are much more complicated; they span multiple pages and require a lot of detail. An example of this would be a yearly workout tracker.

But the whole point of a tracker, for the most part, is to ignite positive change. Whether you are kicking a bad habit or trying to make better choices, your aim is use bullet journal trackers to improve your health.

Use bullet journal to improve your health –

To put it simply, bullet journal trackers to improve your health  are some of the best ways to create positive change and be healthier.

Why is that? Here are some of the reasons :

1. You get to set the pace! A lot of programs or other planners tend to have a specific program and pace to complete.  And if this pace doesn’t match your needs, it’s potentially setting you up for failure.
2. They are easy to adjust if they aren’t working well. You can easily change or remove from week to week or month to month.
3. No pressure. It’s easy to get down on yourself if you fall off the bandwagon for a while. However, there’s not really a specific commitment.
4. You get to create it! I mean, what is more fun than getting your creative juices flowing for a positive project? You can go all out, or you can choose a minimalist style.

You know yourself better than anybody else. And if you like to plan and organize on your own terms, you’re going to find creating your own health trackers to be a powerful tool in your bullet journal.

Keep non workout records as well

There is some non-workout information that is valuable and worth recording. It can help you connect the dots between your lifestyle, exercise and how you’re feeling, helping you to achieve your fitness and weight loss goals.

After all, exercise positively impacts many areas of our lives – often more than we ever imagined possible. Better sleep, improved mood, greater stamina, an improvement of chronic health conditions are often just few of the ‘side-effects’ of regular exercise. Keeping a record of the positive changes can be very motivational. But also, many of these same factors affect how hard we exercise or whether we exercise at all (e.g. sleep deprivation, fatigue, poor mood/ PMS, long working hours). Keeping a record of this allows you to find patterns that are holding you back, and helps you to plan your workouts around things you know are going to impact your exercise performance or the will to exercise.

Extra non-workout information for record:

• Body weight (or body fat percentage)
• Hours Slept
• Appetite (good, average, poor)
• Mood (good, average, poor)
• Energy (good, average, poor)
• Motivation (good, average, poor) 

If you don’t know yourself, you can’t change as easily. Without understanding your typical health habits in the first place,  it’s more challenging to determine what you need to change. You don’t need a lot to create a tracker. We suggest very few things to manage tracker like notebook, ruler, stencils and a sturdy pens of different colors.

Here are some types of trackers that fall under this category:

Goal tracker – Goal trackers are a lot like the observational habit trackers. But instead of just monitoring your habits, a goal tracker is a list of accomplishments you intend to make on a daily/weekly/monthly basis. Set goals for yourself before starting to plan and track various activities and by writing goals to achieve about various activities like workout, food intake, smoking habit, mood Etc.,

Once you have your SMART goal it’s a great idea to set up to succeed. This means making sure you have everything in place that is going to help you make those big dreams come true. Have a serious think about what is realistic for you… and also what you enjoy. The key to making your goals happen is to be realistic and to follow your joy. If you don’t enjoy something, you won’t stick to it.

Let’s say your first goal is to improve overall health and fitness so break it into smaller parts like –

• Move body every day ( Walk, Dance, games with kids Etc., )
• Reach 10,000 steps a day ( buy fitbit for yourself )
• Drink 8 glasses of water daily
• Practice self care ( do something nice for yourself )
• Meal plan and preparation for the week

Number your bucket list – Whether it’s reducing weight, improving food habits or family time Etc., adding a bucket list page to your bullet journal will give you big-picture goals to start working toward. Sleek option is a sweet way to start jotting down your dreams.

These trackers are bullet journal trackers that solely track your habits. They aren’t so much a call to action but a way to monitor both healthy and unhealthy activities. For instance, maybe you know if you stop showering daily that can be sign of depression. Or maybe the habit tracker indicates you are drinking alcohol maybe a little more frequently than you should or your smoking habit.

Sleep Tracker – A sleep tracker tracks the amount of sleep you get. There are a variety of layouts to try. The two most important are :

This first one just tracks the time you sleep, time you wake, and length of naps if you take any. Write the data in little boxes of your tracker.

This second tracker is a full page tracker. Each day has the full day in hours written down, and highlight the time you sleep. It’s nice because this format is more visual than the list format.

Mood Tracker – Your mental health is just as important as your physical health! If you feel depressed or anxious all the time, you aren’t at your peak of health. By taking the time to observe mood, you can later determine if you are having troubles. Hopefully then you can seek out measures to help improve your mental health.

Your mental health is just as important as your physical health. Plus when you’re not at your best mentally there is no way you can do your best physically. So it’s important you track your mental health.

As a quick aside, your bullet journal will be a lifesaver for your mental health!

Symptom Tracker – Do you get migraines? Bad PMS? A symptom tracker is a great observational option to monitor more troubling concerns. But this list can help improve your health by allowing your doctor to have a better feel for your challenges. The hope is more detailed trackers can assist with more beneficial medical treatment. Health and fitness aren’t only about creating better living habits, it’s also about dealing with the existing conditions you have.

Workout Tracker – Create diets or workout plans, depending on your goals. The important thing here is to start small – don’t try to start from no gym to gym every day for 30 minutes. Plan it in phased manner so that it works within a week or two.You can just mark the days when you workout. This is the usual way to  do since you have already scheduled in your goals. Include running, yoga, steps Etc., in this tracker so that you have variation during weekly schedule.

Weight Loss Tracker – A weight loss tracker is relatively straightforward; typically it’s a method to chart current weight. Sometimes this will look like a chart, other times it may be a ‘color in the box’ as you hit various weight goals. Other weight loss trackers go into more specific detail, highlighting inches lost, fat lost, and other variable measures related to weight loss.

Food / Caloric Tracker – Studies have shown that tracking your food intake can actually help you with weight loss. Yes, a food tracker help you identify your weaknesses and assist with making positive choices. Tracker also states that it helps you to be more mindful about what you consume as well.

Tracking your food is very beneficial and will help you immensely on your journey to a healthier lifestyle. Tracking your food will help you to improve your eating habits and find your weak spots.

Water Tracker – Make sure you drink atleast 8 glasses of water which is not only beneficial for your health but it can really help you with weight loss.

Exercise Tracker – So how is an exercise tracker a bit different than the food and weight loss tracker?

Well, typically exercise trackers follow a specific routine that you intend to follow to improve your health.

Honestly, you can put your health trackers wherever you’d like.

However, I believe that there is a proper way to organize these trackers for optimization in your bullet journal.

Majority of the bullet journal trackers to improve your health will relate directly to your monthly or weekly layouts. I highly recommend that if your health trackers correspond to a specific month, then it’s easiest to maintain it in your monthly layout section. Same if it you decide to break a health tracker down to a weekly format, you’d instead make it a part of your weekly layout.

Period Tracker – As a woman, your period influences your health a lot, and it’s useful to see how your other efforts correlate with your period. That way you won’t feel too bad when you have a chocolate bar or if you can’t run as well as you usually can.

Gratitude Tracker – It’s important to stay mindful when life gets hectic. With a gratitude log,  you can remind yourself of what matters most to you in life and start truly appreciating what you have. Whether it’s a positive memory or a best friend, you can look back on it whenever you’re feeling down.

Motivation page – We all need some motivation sometimes. For everyone keeping up with fitness goals is the hardest thing to do, so you are craving for something motivational all the time!

Create a special page to remind yourself how amazing life will be when you achieve your goals. And of course, always remember why you set the goal. Soon you will  realize that you want to be healthy for the life share with your family. So every time you feel like skipping, remember why and drag butt to a yoga mat.

Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development. Chances are, more than a couple of the top 10 most common resolutions will look familiar to you:

1. Exercise more
2. Lose weight
3. Get organized
4. Learn a new skill or hobby
5. Live life to the fullest
6. Save more money / spend less money
7. Quit smoking
8. Spend more time with family and friends
9. Travel more
10. Read more

According to a study published, only 54% of people who made New Year’s resolutions were successful. That means about half of the people who set a goal for the new year will fail!

Naturally, we don’t want to be in the camp of folks that fail to achieve their aspirations and dreams for 2019, so we’ve put together an exhaustive plan for following through on your resolution.

If you want to realize your New Year resolution of 2020, follow these steps:

1. Mentally prepare to change: Being that it’s the end of one year and the beginning of the next; it’s perfect timing to take stock in the past year’s accomplishments. Think about the following:
   1. What did I set out to do in the past year?
   2. Where did I make progress?
   3. Where didn’t I see progress?

   Naturally, your resolution may focus on areas that lack progress, but don’t forget to savor the progress made, and find some small way to celebrate. Those happy feelings are useful! If possible, try to associate them with an object or word related to your accomplishment.

   You will want to keep upbeat with your new resolution, so you can use that positive association with last year’s accomplishments to remind you of those good feelings when you are feeling challenged.

   As you start thinking about the changes you want to implement, make sure to do the following:

   • Stay positive
   • Try not to make big/quick changes
   • The change should be gradual
   • Build on smaller changes
   • Allow a little room for error
2. Set a goal that motivates you: To do this, you need to make sure the goal you set is important to you and only you and that there is value or benefit for you in achieving the goal. It is these two things that will provide the reason and willingness to take action. This is also known as motivation! Thus, it’s a safe bet if your resolutions align with the following:
   • Your goals
   • Your priorities
   • Your dreams
   • Your aspirations

   Not only should you align around your inner-most desires, but you should also make sure the resolutions align around your top priorities. This will lead to a “must do” attitude.

3. Limit resolutions to a manageable amount: A common mistake in resolution setting is having too many and spreading yourself too thin but we are not superheroes. Thus, you should make a shortlist of resolutions that you can manage in the upcoming year. Knowing that a shortlist of priorities is the hard part. The key here is understanding how to prioritize. Here is an exercise that you can undertake to help you figure out what is most important in your life. All you need is a post-it pad, a pen, and a wall.
   1. Write anything you want to accomplish for self-improvement purposes on a post-it
   2. Each post-it only gets one discreet tactic
   3. Place each post-it on the wall
   4. Go crazy – use as many post-its as possible
   5. Group together similar post-its
   6. Place the topics you feel strongly about at the top of the wall
   7. Put the topics you feel “meh” about on the bottom
      The final piece of the puzzle here is knowing your limitations and personal bandwidth. With that in mind, you should focus on your top priorities while balancing how much attention you can honestly devote to a resolution.
   8. Final thought: It’s better to tackle one resolution well than multiple resolutions poorly.
4. Be Specific: Fortunately, the SMART goal setting framework can help you craft better goals.SMART goals are:
   • Specific – Articulate the resolution as clearly as possible. For example, quitting smoking is better than being healthy. While “being healthy” is great, the wording can be interpreted in many ways.
   • Measurable – Quantify your resolution if possible, i.e. I will lose 10% of my body weight.
   • Attainable – Choose a goal within the realm of possibility, but yet challenging. Making 100 friends this year would be amazing, but probably pretty hard to do. On the other, making 10 new friends is doable.
   • Relevant – Keep it relevant to your priorities and goals.
   • Time-sensitive – Give yourself a time-frame in which to achieve a goal. A deadline will instill some urgency and provide a time when you can celebrate your success.
5. Break up Big goals into Smaller ones:   We have the best of intentions and may accidentally take on a goal that is too big to achieve. Thus, it’s helpful to divide a big goal into smaller goals that are more achievable. you can break up your year-long resolution into weekly or monthly goals. And have tasks planned for each month.

Now chunking up a big goal is easier said than done. Here are a few tips to help you make your massive goal more achievable:

• Create a list of sub-tasks
• Prioritize and order them
• Use a visual map to display
• Assign milestones to each task
• Decide how much time each task requires
• Allocate resources accordingly
• Focus on the next step, not the big goal

6. Write down your goals: While it’s great to have goals, it is critical to document them in some way. Here are six reasons to write down your goals:

1. They are easy to forget. While that may seem silly, we are human, and it is human to be easily distracted and forgetful.
2. Writing down your resolutions helps you clarify what it is you want to achieve. It forces you to make decisions and be precise with your words.
3. Writing establishes intention, but action needs to be taken to achieve your resolution. Having a written account of your goals is a constant reminder to take action.
4. Written goals can act as a filter and guiding light for what opportunities to pursue. On any given day, there are a million decisions to make. When in doubt, refer to the goals you have set to dictate the way forward.
5. Documented goals will help you overcome resistance to progress. We set goals to move forward, but there is a natural resistance to change. Your written goals spur you forward when you hit a speed bump or obstacle.
6. Finally, written goals are a reminder of how far you have come and what you have achieved. It’s a nice feeling to look back at the end of next year, and know your resolution has come to fruition. It’s a reason to crack open that bottle of champagne and celebrate.

Here are a few ways you can document your resolutions for 2020:

• Write them in a journal
• Draft an email to yourself
• Store in some note-taking tool
• Print and tape to the wall

7. Share your resolutions with others: It’s great to make a resolution for yourself and maybe even write it down, but if no one else knows about it, it’s easy to forget about or even ignore. On the flip side, your counterparts who decided to tell someone about their goal, feel something different. Now that they’ve gone public with their goal, they feel a sense of obligation and accountability.

Crazy as it sounds, this sense of guilt is often more powerful than self-motivation. The upshot here is that when you do succeed, the people you shared with will celebrate with you! If you want to take goal sharing to the next level, you could organize a group having similar goals. Your group will be a collection of highly motivated people who share a common goal and are looking to encourage and help each other improve.

How to do it:

1. Find some kindred spirits with similar goals
2. Meet regularly (weekly or monthly depending on the level of commitment)
3. Share setbacks and progress
4. Stay motivated!

Now if you don’t have the time or inclination to do the above, another way to achieve the same result is to make a post on social media declaring your intentions to all your friends. You can bet people will cheer you on and ask about your progress over the course of the year!

8. Automate where possible: The good news is you probably have technology in your pocket that can help you follow through on your resolution – automation in the form of reminder apps.

Nowadays there are a million different apps and services to help you follow through on your resolutions. These free tools can help provide a constant reminder. On top of these commonly used apps, there are also a “to-do list” and task management apps that have the ability to schedule reminders and milestones.

9. Review your resolutions regularly: If you are not thinking about your resolution regularly, you are not going to follow through. Thus, a crucial part of realizing your goal is a regular review. At a minimum, this review should be monthly, but the more frequent the better.

Here’s one way to build goal review into your routine.

1. Schedule a monthly “big picture” review during the first week of each month. This will serve as a planning meeting where you distribute smaller tasks and goals to different weeks throughout the month.
2. Do a weekly check-in to check progress on the monthly goal.
3. Set a daily reminder for smaller resolution tasks.

It may seem a little crazy to think about your resolution every single day, but it is those smaller incremental steps that lead to massive changes over the course of a single year.

10. If you fall off track, get back on immediately: We’ve established it will take time for your resolution to become a reality and we know change is difficult so we should leave some room for mistakes and setbacks.

Keep the following ideas in mind:

• Skipping an intermediate task is not a complete failure
• Missing a goal by 10% or even 80% is not a complete failure
• Finishing a task late is not a complete failure
• A moment of weakness is meaningless in the grand scheme of things

Setbacks can happen, but so long as they are handled correctly, they will not impact the big goal. if there is a setback, it’s important to understand what lead to that moment, and how you can avoid a similar situation in the future.

Once a mistake is made, own it and move on to the next thing. For example, if you skipped a study session, make it up tomorrow, and keep on moving. A few small mistakes shouldn’t spoil your resolution for the year!

We hope these 10 steps help you follow through with your resolutions and make 2020 your best year yet.

This year, fill your resolution list with easy, good-for-you goals. Try one of these simple lifestyle tweaks each day, and you’ll not only jump start a healthier body and mind — you’ll feel fantastic and so psyched to make 2020 your best year ever.

There are tips here that will calm you down and ease your stress, help your skin glow, and organize the crazy in your life. You’ll find easy ways to squeeze a little more fitness into your busy days and sane strategies for de-cluttering.

Hoping to make 2020 the year you slim down a bit? We’ve got some surprising, fresh ideas that will help you get there. All of that, plus some advice that will help you take care of someone very important, the person you often forget to pay attention to in the madness of your crazy-busy life: you!

Share your resolutions one-on-one: “Some research shows that telling others your goal makes you feel like you’ve already achieved it,”. But other studies indicate that sharing progress can help you keep going. Confide in one friend, “then share achievements with others when you’re on the road to success.”

Do one thing at a time: Multitasking doesn’t make you more efficient, but it does stress you out. “If your focus is fragmented, you’ll likely find yourself getting anxious as new items come up when old ones are still incomplete. Instead,  organize your activities into chunks of time, such as kid time and cooking time, and then “commit to being focused in those allotted minutes and see what happens.”

Take the stairs: Take 10 minutes to run up the stairs in your office or home. A study shows that tired women who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories too!)

Start doing yoga with your partner: Health experts believe partner yoga helps couples get more comfortable with each other’s bodies, a boon for better sex. Solo yoga can increase enjoyment as well, affecting arousal, desire, and satisfaction — the practice helps relax your mind and strengthen pelvic muscles.

Listen to music, novels while your workout: Exercisers who listen to music or saved an audiobook for the gym worked out 51% more often than those who didn’t, per a study in Management Science. Sweat while listening to an intense thriller, and the treadmill time will fly by.

Do one new exercise :

Plyometric exercises — like burpee push-ups — get you fast results, say, fitness experts :

1. Squat and place hands on the floor.

2. Jump feet into plank.

3. Drop the chest to the ground and perform a push-up.

4. Jump feet forward into the squat position.

5. Jump up, reaching hands overhead, and repeat sequence for 30 seconds. Rest. Do two more sets.

Make it easier: Step back instead of jumping and do a push-up on your knees.

Explore new hobbies:  Another sleepy Sunday? Today’s the day you try Thai food, attend a ballet, or take a painting class — whatever feels fun. When researchers found that those who complained of major boredom were roughly twice as likely to die from heart disease.

Play upbeat music: Blasting any happy-making tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood, and lowering stress, research shows. So make a playlist — any songs that oat your spirit will do the job.

Write to yourself: When your inner critic picks up her bullhorn, jot down the kind words you’d say to a friend in the same situation. “We have such a hard time channeling compassion for ourselves, writing it down makes it easier to shift perspective.”

Switch up your routine: Any exercise is good for you, but one study found that people who worked out in multiple ways were less likely to have shortened telomeres, the DNA segments on the ends of chromosomes that tend to break down as we age (longer telomeres are thought to be an indication that a body is aging slowly). Sign up for tai chi, rock climbing, crew, and Pilates… so many choices!

Go to bed on time, with your partner: Getting sufficient zzz’s can make you feel ready for action. A study found that women who got more sleep had more desire the next day and an overall easier time becoming aroused. Every additional hour they slept increased their likelihood of having sex by 14%. So skip late-night web searches and hit the hay.

Give yourself more compliments: Repeat after us: “Today is my day. I’m thankful for me.” Positive self-talk can help you focus on what’s good in your life. Research shows that a little vitamin G (for gratitude) can make you feel happier and more satisfied and even improve your sleep. “If you repeat an affirmation related to gratitude in the morning, you’re likely to show and feel more of it throughout that day.

Spend less time glued to your phone: In a survey, it was found that 83% of readers lost track of how long they spent on their devices. But short of deleting all social apps, it can be hard to trade screen time for more productive pastimes like walking the dog and coffee with friends. Whether you’re Team iPhone or Team Android, download the latest software to access built-in tools that help you track your personal app usage.

Learn a new skill: Physical exercise keeps your body healthy, and mental exercise is key to keeping your mind sharp. Trying something new can boost memory skills and more.

Meditate every day: The benefits are endless (think better sleep, less stress, and more focus), but it can be hard to switch off your mind at first. Turn to devices and apps to get a jump-start.

Try this trick for a better night’s sleep: Next time you have trouble nodding off, there’s a research-backed idea that could help: Take a hot bath. It helped people fall asleep about 10 minutes earlier and have a better quality snooze. The best time to do it? About an hour or two before bedtime, says other research.

Ease stress with kindness: ….kindness toward yourself! Recent research shows that practicing self-compassion slowed people’s heart rate and sweating, two symptoms our bodies produce when under chronic stress. So take some time each day to focus on something you love about yourself.

Get artsy:  To help ward off the blues, engage in a bit of culture—a trip to the museum, a night at the theater, or attending a concert. A new study found that people who make regular trips to these types of attractions have a lower risk of developing depression than those who don’t.

Chow down on blueberries and walnuts: Separately or together, these berries and nuts have health superpowers: Blueberries have been shown to help people with metabolic syndrome (a cluster of conditions such as high blood pressure, high blood sugar, and too much belly fat), and walnuts can help reduce LDL, the bad kind of cholesterol. Toss them on oatmeal or in a salad, and eat up for a healthier 2020!

Add more citrus to your grocery cart: When you see all those gorgeous in-season grapefruits, oranges, clementines, and pomelos in the produce aisle, grab an armful. Winter citrus can help keep skin looking healthy thanks to vitamin C, which aids in collagen production. Researchers have found that people who ate foods high in C had fewer wrinkles and less age-related dry skin than those who didn’t.

Become a plant owner: Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure. And when people work near plants, they report greater concentration, satisfaction, and perceived air quality.

Eat veggies regularly: Whether you’re slimming down or just staying healthy, vegetables are your Best friends. 

• I won’t take everything so seriously.
• I will make my dreams come true.
• I will give myself more compliments.
• I will spend less time online.
• I will smile more.
• I will get more sleep.
• I will learn to delegate.
• I will speak less and listen more.
• I will try something new.
• I will take a picture of something I love every day.
• I will volunteer.
• I will de-clutter my life.
• I will stop making excuses.
• I will switch up my routine.
• I will live in the moment.
• I will read something that makes me happy.
• I will do something that makes me feel good.
• I will laugh every day.
• I will learn a new skill.
• I will remember to look up.
• I will take back my lunch break.
• I will explore new hobbies.
• I will commit to experiences – not things.
• I will listen to new music.
• I will surround myself with people who inspire me.
• I will plan a vacation.
• I will be fearless.
• I will choose happiness instead of chasing it.
• I will pay more attention to what’s happening in the world around me.
• I will take responsibility for my own happiness.
• I will move more.
• I will invest in myself.
• I will pay it forward.
• I will be more grateful.
• I will want less.
• I will stop procrastinating.
• I will spend more time in nature.
• I will eat better, not less.
• I will be more confident.
• I will take a trip to somewhere new.
• I will do one thing at a time.
• I will increase my emotional intelligence.
• I will not commit to things I can’t do.
• I will try new food.
• I will visit the dentist regularly.
• I will let go of my grudges.
• I will learn how to cook.
• I will overcome my fears.
• I will be kinder to myself.
• I will learn to say “no”.
• I will spend more time with family and friends.
• I will live life to the fullest.

For most people, the basics of good dental hygiene are taught from a very early age – and with good reason. Teeth serve multiple purposes, all of which are important to vary degrees. A person’s ability to masticate is perhaps the primary reason for teeth, as it helps make the digestion of food possible.

One’s appearance, from their smile to the shape of their face, is also dependent on their teeth. As useful and important as teeth are, however, they are not indestructible. In fact, they are susceptible to a number of problems that can potentially result in their loss. Fortunately, these problems are often preventable if a person adheres to good dental habits. To develop these habits, it is important to understand what the potential threats are and how to avoid them.

Bad Breath

Halitosis, which is commonly known as bad breath, is a problem in which a person’s breath has an unpleasant or foul odor. Problems with bad breath may be caused by a number of things, such as lingering food particles in the mouth, recently eaten malodorous food items, dryness of the mouth, poor dental hygiene, mouth infections, or illness.

Resolving bad breath is dependent on its cause. For some, bad breath may be resolved by simply brushing the teeth to remove plaque buildup and brushing the tongue with a toothbrush or tongue scraper to remove bacteria. When dental disease or infection is the source, treatment by a dentist may be necessary.

Good dental hygiene is also an important part of preventing bad breath. In addition, toothbrushes should be replaced every three months, and people should schedule regular dental exams and cleanings. Bad breath caused by dry mouth may be prevented by chewing on gum or drinking water at regular intervals.

Gum Disease

The gums are the tissue inside the mouth that serves as a support for the teeth. When they become infected due to toxins produced by plaque, it is called periodontal disease, commonly known as gum disease. There are two basic types of gum disease: gingivitis and periodontitis. Of the two, gingivitis is a milder form and is reversible.

When people have gingivitis, they may notice that their gums are red and swollen, and at times, there may be some bleeding. Periodontitis occurs when gingivitis is left untreated. It is an advanced stage of gum disease in which plaque spreads beyond the gum line.

When a person has this type of gum disease, bacteria can cause deterioration of the gums and destruction of tooth-supporting bones. In addition, it can lead to loose teeth and/or tooth loss.

Prevention is key when it comes to gum disease. Proper brushing and flossing techniques to remove plaque and bacteria are important. Teeth should be brushed after meals, and one should floss between the teeth at least once a day to remove hidden debris and plaque.

People with certain health conditions, such as diabetes, should talk with their dentist about their health and the risk of gum disease. Proper maintenance of these health conditions may also help reduce the risk of gum disease. Treatment of gum disease ranges from non-surgical procedures to treatments that require surgery.

Surgical procedures include gum graft surgery and periodontal pocket reduction. Non-surgical treatments include scaling and root paining and antibiotics to treat any infection.

Tooth Sensitivity

The sensitive nerves of the teeth are covered by a layer called dentin. Dentin may become exposed due to factors such as receding gums and/or gum disease, age, overzealous brushing, or even tooth-whitening products. Once the dentin exposure happens, a person can experience irritation or pain from eating foods that are sweet, hot, cold, or acidic. Even breathing in very cold air can cause pain.

This is a condition that is called tooth sensitivity. The pain that people feel is due to the many microscopic channels in the dentin that lead to the inner part of the tooth called the pulp. A tooth’s pulp is made up of nerves and blood vessels. When the dentin is exposed, the nerves become irritated when certain foods are eaten.

Fortunately, tooth sensitivity is preventable with good oral care. By properly brushing with a soft-bristled toothbrush, flossing one’s teeth, and reducing the consumption of acidic and sugary foods, it is possible to prevent the recession of gums that leads to sensitivity.

If the sensitivity of the teeth is already a problem, treatment is required. A dental appointment will be necessary to determine the actual cause of sensitivity. Treatment may involve at-home solutions, such as using a fluoride rinse or brushing with a desensitizing toothpaste or a high-fluoride toothpaste. In-office treatments may include fluoride varnishes over the root surface, fillings to cover the exposed roots or the use of plastic resin or dentin sealers.

Yellow Teeth

Tooth discoloration, or yellowing of the teeth, is a condition in which the teeth become stained or discolored. There are numerous potential causes for tooth yellowing, including excess fluoride, plaque and/or tartar buildup, aging, smoking, medications, or certain types of food. Preventing yellowing of the teeth is not always possible, particularly when it is associated with genetics.

For other people, yellowing may be prevented by avoiding certain foods that are acidic or foods that are high in tannins and that may stain the teeth, or by making changes in lifestyle such as quitting smoking. Having the teeth cleaned every six months by a dental hygienist may also help to prevent teeth from turning yellow.

To treat this problem, a person may see their dentist about in-office teeth-whitening procedures. Over-the-counter teeth-whitening is also an option for many. Other options to discuss with a dentist are veneers or dental bonding for a more improved appearance.

Tooth Decay

When plaque forms on the teeth, it produces acids. These acids, which are sticky, adhere to the teeth, and attack the enamel. If not properly removed, the plaque can damage the tooth enamel. This condition is called tooth decay, and if it is left untreated, it can result in cavities or small holes in the teeth.

According to the University of Chicago Medicine, tooth decay is a disease that is so prevalent that only the common cold is more common. Tooth decay is caused by improper brushing or failure to regularly brush one’s teeth, health conditions such as diabetes, consuming sugary foods, dry mouth, and smoking. Lack of fluoride also contributes to dental decay.

Tooth decay is highly preventable with basic oral maintenance, such as flossing daily and brushing the teeth for two minutes following every meal or, at minimum, twice a day. When brushing one’s teeth, fluoride toothpaste is important, as the fluoride helps teeth resist decay by hardening the enamel.

Treatment of mild tooth decay may be resolved by improving one’s habits in terms of dental hygiene and the use of a daily fluoride mouth rinse. If tooth decay has led to the formation of cavities, it may require treatment based on its severity.

Treatment options include removing the decay and filling the hole with a dental filling, replacing a part of the tooth with a crown, or removing infected pulp during a procedure known as a root canal. Tooth decay may become so bad that these treatment options are not viable. When this is the case, the dentist may suggest removing the tooth altogether.

Tooth Erosion

Tooth enamel is the hardest substance in the human body; however, acids from bacteria and certain food and drink are corrosive and can begin to wear away tooth enamel. When this happens, it is called tooth erosion. In addition to bacteria and acidic food and drink such as sodas and juices, tooth erosion may also be caused by digestive problems such as vomiting, as stomach acid is highly corrosive.

This is particularly problematic for people who suffer from disorders or illnesses that cause frequent bouts of vomiting. Tooth erosion may be exacerbated by dry mouth, as saliva works to neutralize teeth-corroding acids in the mouth.

Brushing with a soft-bristled toothbrush after eating and drinking is only the first step in preventing tooth erosion. Eating a slice of cheese or drinking milk can help to neutralize acids in the mouth. Reducing the number of acidic drinks consumed is also a major preventative step. Saliva may also be stimulated by chewing a stick of gum. When buying chewing gum, sugar-free gums that contain xylitol are most effective and safest for the teeth.

 Mouth Sores

There are various types of sores that can appear on the gums, tongue, inner cheeks, lips, or at the bottom of the mouth. They can range from mild sores that appear due to irritation, such as biting one’s cheek, to more serious sores that are indicative of illness such as cancer of the mouth. The most common sores of the mouth include canker and cold sores.

Canker sores are non-contagious and may be caused by hormone changes, stress, a weakening of the immune system, certain health conditions, or a lack of vitamins such as iron or B12. These types of sores are more common in women than in men and have a yellowish appearance with a white center and a red outer ring.

Herpes simplex virus causes cold sores that, unlike canker sores, are highly contagious. These sores only appear on the mouth when triggered by stress, exposure to the sun, hormone changes, or fever and illness. This type of sore starts off as blister clusters before crusting over.

Prevention of mouth sores depends on the type of sore. People who frequently get sores from bites to the inner cheek can prevent them by chewing more slowly and carefully. Using care when drinking hot foods can help prevent sores from burns. Canker and cold sores may be prevented by reducing stress, which is a trigger for both. Antiviral medications may also be given to help prevent cold sores from appearing.

Treating simple sores that occur due to irritation typically involves soothing the irritation. A person may take over-the-counter pain relievers or gargle with cool or saltwater. Canker sores may be treated by applying a paste of baking soda and water. Icing cold sores and using over-the-counter creams and drying agents may also be helpful.

A doctor should be seen if it is a new sore with no apparent cause if the sore is accompanied by fever, difficulty swallowing or drooling. Sores that last for several weeks should also be seen by a doctor. Treatment by medical professionals depends on the type of sore and its severity.

 Toothaches

Pain that radiates from the teeth is called a toothache. There can be several causes for a toothache; however, one of the most common is caused by an inflammation of the pulp called pulpitis. Pulpitis is a result of tooth decay and cavities. Toothaches may also be caused by other problems, such as a wisdom tooth erupting, gum infections, or cracked or otherwise damaged teeth.

A toothache can be prevented when a person takes steps to prevent tooth decay and cavities. This includes brushing and flossing regularly and eating a healthy diet. If a person has a toothache, they should consult a dentist to determine the exact cause.

This is important, as a toothache that lasts could indicate that the tooth is dying and require immediate action. A toothache that is accompanied by swelling or fever could also indicate an infection that may spread. Dentists treat toothaches according to the underlying cause. Treatment may range from antibiotics to tooth extraction.

Tooth Crowding –

Tooth crowding isn’t only an aesthetic dental problem. It can cause alignment issues that eventually can cause temporomandibular jaw disorder or TMJ. Misaligned bites can cause jaw problems that might need surgery to fix.

Fixing tooth crowding would be the best way – through the lengthy procedure – prevent jaw disorders and misaligned bites. This naturally for many. When baby teeth fall out and new teeth come out in a peculiar position, crowding may ensue. Teeth also shift without the person knowing so it may eventually result in getting them realigned.

Braces are the go-to treatment for teeth crowding with severe realignment needed. Depending on the crowding, orthodontists might even suggest extraction to make room for teeth to shift. If it doesn’t require extensive realignment, one might opt for clear aligners called Invisalign.

It requires more discipline since they need to be taken out when eating, cleaned before putting them back on, and replaced every fortnight. But, for those who don’t want the aesthetic disadvantage of mental braces, this would be the way to go.

Visit an orthodontist to see if you have teeth crowding.

Root Infection –

If you’ve heard of or tried a root canal treatment, then you know a root infection is a serious problem. It’s painful and very uncomfortable. Root infection occurs when bacteria infect the root part of your tooth. It enters the center of your tooth and attacks the pulp tissue inside. You will experience what you might rule off as a generic toothache. Eventually, an abscess will form indicating that the root infection has developed to a more severe case. If you do not see any abscess but have persisting pain, visit your local dentist.

Possibly, a root canal procedure might be advised and though many people think it is a painful process, it’s actually not. Dentists give their patients anesthesia and one would hardly feel any pain. You would feel the movement and pressure of the tools but there won’t be any pain until the anesthesia wears off.

The healing part is where the pain comes in along with a bit of swelling that an ice pack can’t alleviate. During a root canal procedure, the dental surgeon or endodontist drills a hole through the middle of your tooth. He then takes a file to grind away the damaged surface and provide access to the root.

Once the opening has been made, a special suction tool is used to suck out all the pus and infected tissue. It is then sealed with a gutta-percha which is a hardening material that will keep bacteria from entering the root again as well as strengthen the tooth.

Oral Cancer –

Oral cancer is the deadliest dental problem one can encounter. A study done by the Oral Cancer Foundation shows the drastic numbers of oral cancer. Oral cancer is considered to be ahead and neck cancer. Of all the head and neck cancer cases in the United States, 85% of that is oral cancer.

In the US alone, approximately 54,000 diagnosed cases have been reported resulting in 13,500 deaths per year. The numbers alone are enough to emphasize the seriousness of this dental problem. Oral cancer death rates are higher than other kinds of cancer because it doesn’t present any pain or primary symptoms.

It starts with a small pinkish growth in the mouth. It’s unlikely to be noticed since our mouths don’t innately have smooth surfaces and are naturally pink or reddish in color. This is why a visit to your dentist will help. Dentists know what to look out for on regular check-ups and would be able to recommend further testing if needed.

Oral cancer is commonly caused by smoking and drinking. Smokers – heavy or light – need to undergo regular dental check-ups and cleaning to decrease the chance of getting oral cancer.  The same goes for those who like to indulge in alcoholic drinks.

Tooth Loss –

Many of the common dental problems we’ve already discussed can lead to tooth loss. The periodontal disease eventually leads to this if not treated immediately. Tooth decay can also lead to extraction if the tooth can no longer be saved. The same goes for root infections. Consequently, when this happens you only have two options: dentures or dental implants.

Of course, as we age, our teeth also weaken from all the years of chewing, biting, and grinding. Even if you don’t have any serious dental problems, you are still at risk of tooth loss because it does come with age. WHO’s (World Help Organization) study shows that 30% of people in the world who are between the ages of 65-74 have no natural teeth.

That’s the reason why seniors need dentures. Harsh truth but that’s the cycle of life. It’s not something to dread though. Because of dental technology and techniques innovations, it’s now possible to permanently restore teeth with dental implants.

Dental implants are permanently lodged into your jaw, making them durable, strong, and long-lasting. They look and feel like natural teeth and restores function completely. The procedure is done over several sessions to give the patient to heal but has been the choice of many older patients.

Of course, dentures are still an option for those who want a more affordable and quicker solution. There are partial and full dentures one can get depending on the severity of tooth loss.

Toothache and Dental Emergencies –

While many toothaches and dental emergencies can be easily avoided just by regular visits to the dentist, accidents can and do happen. Having a dental emergency can be very painful and scary. Common problems that require an urgent trip to your dentist include a broken or cracked tooth, an abscessed tooth, or a tooth knocked out in an accident.

Go to a hospital for trauma care if you have a fractured or dislocated jaw or severe cuts to your tongue, lips, or mouth. If you have a tooth abscess that is causing difficulty swallowing or you have developed a fever or facial swelling, get emergency care as well.

Unattractive Smile –

While an unattractive smile is not technically a “dental problem,” it is a major reason why many patients seek dental treatment. An unattractive smile can really lower a person’s self-esteem. Luckily, with today’s technologies and developments, anyone can have a beautiful smile.

Whether it’s teeth whitening, dental implants, orthodontics, or other cosmetic dental work, chances are that your dentist can give you the smile of your dreams.

Whether you are 80 or 8, your oral health is important. Did you know that 100 million Americans fail to see a dentist each year, even though regular dental examinations and good oral hygiene can prevent most dental disease? Here are some frequently asked questions about going to the dentist.

Why do regular dental visits matter –

Regular dental visits are important because they can help spot dental health problems early on when treatment is likely to be simpler and more affordable. They also help prevent many problems from developing in the first place. Visiting your dentist regularly is also important because some diseases or medical conditions have symptoms that can appear in the mouth.

What are some signs I should see a Dentist –

• Your teeth are sensitive to hot or cold
• Your gums are puffy and/or they bleed when you brush or floss
• You have fillings, crowns, dental implants, dentures, etc.
• You don’t like the way your smile or teeth look
• You have persistent bad breath or a bad taste in your mouth
• You are pregnant
• You have pain or swelling in your mouth, face or neck
• You have difficulty chewing or swallowing
• You have a family history of gum disease or tooth decay
• You have a medical condition such as diabetes, cardiovascular disease, eating disorders or are HIV positive
• Your mouth is often dry
• You smoke or use other tobacco products
• You are undergoing medical treatment such as radiation, chemotherapy or hormone replacement therapy
• Your jaw sometimes pops or is painful when opening and closing, chewing or when you first wake up; you have an uneven bite
• You have a spot or sore that doesn’t look or feel right in your mouth and it isn’t going away

I’m not having any symptoms. Do I still need to see a dentist –

Yes. Even if you don’t have any symptoms, you can still have dental health problems that only a dentist can diagnose. Regular dental visits will also help prevent problems from developing. Continuity of care is an important part of any health plan and dental health is no exception.

Keeping your mouth healthy is an essential piece of your overall health. It’s also important to keep your dentist informed of any changes in your overall health since many medical conditions can affect your dental health too.

What can I expect during dental check-up –

The dentist or hygienist will ask about your recent medical history, examine your mouth, and decide whether or not you need x-rays. Depending on your treatment plan, the hygienist may use special dental instruments to check your gums for gum disease. Your dentist will evaluate your overall dental health and conduct an oral cancer screening by holding your tongue with gauze, checking it, and your whole mouth, then feeling your jaw and neck.

How often do I have to go to a dentist –

There is no one-size-fits-all dental treatment. Some people need to visit the dentist once or twice a year; others may need more visits. You are a unique individual, with a unique smile and unique needs when it comes to keeping your smile healthy.

How do I find a dentist –

Almost all countries have Dental Associations (DA) wherein they have registered dentists and classified state and city wise for search.

• Ask family, friends, neighbors, or co-workers for recommendations.
• Ask your family physician or local pharmacist.
• If you’re moving, your current dentist may be able to make a recommendation.
• Call or write your state/city dental society.

What should I look for choosing a dentist –

You may want to call or visit more than one dentist before making your decision. Dental care is a very personalized service that requires a good relationship between the dentist and the patient. During your first visit, you should be able to determine if this is the right dentist for you.

Consider the following: 

• Is the appointment schedule convenient for you?
• Is the office easy to get to from your home or job?
• Does the office appear to be clean, neat, and orderly?
• Was your medical and dental history recorded and placed in a permanent file?
• Does the dentist explain techniques that will help you prevent dental health problems? Is dental health instruction provided?
• Are special arrangements made for handling emergencies outside of office hours? (Most dentists make arrangements with a colleague or emergency referral service if they are unable to tend to emergencies.)
• Is information provided about fees and payment plans before treatment is scheduled?
• Is your dentist a member of the DA? All DA member dentists voluntarily agree to abide by the high ethical standards reflected in the member code of conduct. You and your dentist are partners in maintaining your oral health. Take time to ask questions and take notes if that will help you remember your dentist’s advice.