Diet and Exercise as Healing Practices

For anyone who doesn’t know me personally, you might have noticed the many references on this blog recently to Germany (we are now at the tail end of a summer spent in Cologne, a city in Northwestern Germany), but there’s something you might now know…something that happened during our trip that has had a profound effect on the life of our family, and is the reason I haven’t blogged for a couple of weeks. In the early hours of July 4th, my 6-year-old daughter Christine fell 9 feet from the loft bed where she was sleeping and was severely injured. It’s a very long story, but the ultimate result was that she sustained a skull fracture, a concussion, a temporary facial palsy as a result of the swelling pressing on her nerves, and a broken collarbone.

Not exactly the adventure we were looking for when we set off on our European summer. Also definitely not the July 4th I was planning…or the July 5th, or 6th, or 7th, or…you get the idea.

After five traumatic days in a German hospital, our little girl came “home” to our rented apartment and has been recovering remarkably well for someone with such serious injuries. Her emotions, too, have regulated fairly well after this extreme ordeal–she really is an incredibly resilient person, and always has been.

She doesn’t get it from me.

I’ve still been struggling with negativity, fear, and doubt regarding my daughter’s injuries. I wish I had my husband’s optimism for our daughter’s future to be nothing but bright. I’m getting there, but as someone who is naturally a bit of an Eeyore, it’s an uphill battle.

Thankfully, I have some resources. First of all, as a Christian, I have comfort and peace from my relationship with Jesus Christ, and a belief that throughout this ordeal, God is in control. I have had a strong sense that my daughter has plenty left to do on this Earth–even when things did not look good for her immediately after her injury. Second, I have some very dear friends and loved ones who have offered support, checked in every day from afar, and have even sent money for meals and for me to get a massage. (I will say that you never know who will come out of the woodwork to help when you ask for it on Facebook. I was floored to receive super encouraging messages from two high school acquaintances in the midst of this sad time…and equally surprised to hear nothing from a few friends I consider close.)

I see how it is…

But since my faith and my friends aren’t really what this blog is about, I wanted to share a little bit about a couple of other resources that have to do with the healthy lifestyle message I try to proffer on A Love Letter to Food (can I use the word “proffer” without sounding absurd? Also, can you please ignore my Desserts section when I’m talking about my healthy lifestyle message? Mmkay, thanks.)

Of the constellation of practices that are helping me heal emotionally in the wake of my daughter’s injury, diet and exercise have definitely played a role. As for diet, it might sound surprising, but I don’t mean that my diet has been all sunshine and rainbows and that’s helped me feel great. Besides…please allow me this Derek Zoolander moment… I don’t think sunshine and rainbows are edible.

Anyway, what I mean is that, as a part of my healing process, I have been giving myself some extra grace when it comes to my diet–letting go a little of my usual vigilance over my eating habits. As a temporary measure, I’m finding this a relief. One less thing to worry about. In fact, due to some unfortunate timing, my son and I were scheduled to take a 2-day trip to Rome departing only a few days after my daughter was released from the hospital. After a lot of agonizing, I decided we should still go (and I absolutely don’t regret it–it was a life-changing 48 hours). While there, I decided to let myself have the extra serving of gelato, even though I wasn’t that hungry–and I normally never eat if I’m not hungry. Other indulgences included chocolate croissants for breakfast and a crazy-good lasagna dinner. “When in Rome,” right?

I’m sure eating appropriately for emotional healing is different for every person in or recovering from crisis, and may shift as the situation shifts–and I’m certainly not advocating drowning your troubles in gelato all the time. In general, research has revealed that healthy eating has been shown to improve mood, (and, for the record, the Mediterranean diet seems to be the best option to stave off anxiety and depression). But “comfort foods” get their name for a reason: sometimes, in the short term, they really can help us feel better, especially if we associate them with happy memories. And I certainly am going to associate gelato with this happy memory of eating it with my son on the streets of Rome.

Exercise, too, is something that for the first week after my daughter’s injury fell by the wayside. Self-care just didn’t mean going for a brisk jog in those first few days when I was getting three hours of sleep a night and spending all day at my little girl’s bedside. But now that Christine is on the mend, I’ve begun to return to my usual routine of yoga and running. Today, after the kind of run that makes all the song lyrics feel like they’re all singing your story (“and I don’t really care if nobody else beliEEEEEves, cause I’ve still got a lotta fight left in MEEEE!”) I read this awesome article–please, please read it–that confirmed the rejuvenating feelings running always brings. Aerobic activity literally clears your mind by generating new neurons in the area of your brain linked to emotion regulation.

Hey, here’s a pic of me on my run with no makeup! You’re welcome.

My takeaway: in times of crisis when emotional healing is needed, listen to your body when it comes to diet and exercise. And then, if after awhile, your body is still telling you to eat fried chicken and Twinkies and get under 500 steps in a day, be gentle with yourself as you ease into healthy habits. And of course, for anyone in crisis, please seek professional help for emotional and physical issues.

What are the diet and exercise habits that have brought emotional healing in your life?

Semi-Vegetarian Meal Plan Month #2

Cookbooks

A few months ago, I wrote a post that proved to be one of my most popular: a month of semi-vegetarian meal plans. Because, when it comes right down to it, a lot of us are just too stinkin’ busy to put a whole lot of time and effort into meal planning. Or, when grocery shopping day rolls around, we’re stumped as to how to piece together the jigsaw puzzle of cost, healthy choices, and ingredients we have on hand.

I feel you, because I sometimes lose my meal-planning mojo, too.

Thankfully, I generally get it back pretty quickly. As a nutritionist and food blogger, that’s kinda my job.

So here we are with another round of semi-vegetarian meals for a whole month! As in my first month’s post, these weekly plans have multiple aims. Here you will find meals that:

  1. Are healthy, half-meatless, and full of good-for-you ingredients like fruits, veggies, beans, and whole grains
  2. Mostly don’t take long, making them weeknight-friendly
  3. Work for YOU by making double batches of certain items for re-use later, as well as using up entire ingredients so you don’t end up with half a container of ricotta cheese and a random 5 oz. of chicken broth at the end of the week

So here you go! Four weeks of meal plans, based on four adult servings per meal. I hope they help take some stress out of your day/week/month!

WEEK 1

Monday: Barbecue Tofu Sandwiches with Coleslaw, Potato Chips, Watermelon (or other seasonal fruit)

Tuesday: Grilled Chicken Breasts (seasoned with salt, pepper, garlic powder, and a little dried basil), Roasted Red Pepper and Feta Rice, Steamed Broccoli (make it in the microwave!)

Wednesday: Charred Corn and Rosemary Pizza, spinach salad with toppings of your choice

Thursday: Chicken Souvlaki with added fresh spinach for extra veggies

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Friday: Salad with Gorgonzola, Walnuts, Dried Cranberries, & Apple w/dressing of your choice, Better-Than-Store-Bought Biscuits (make a double batch and save half for Sunday)

Saturday: Dinner out

Sunday: Summer Vegetable Soup with Shrimp and Lemon, Better-Than-Store-Bought Biscuits (leftover from Friday)

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WEEK 2

Monday: Pork Chops with Pan-Fried Apples over Rice (make a double batch of rice to use Friday)

Tuesday: Ricotta Gnocchi and green salad of your choice

Wednesday: Easy Chicken Enchiladas (use meat from 1/2 a rotisserie chicken and 4 oz. reduced-fat cream cheese, not 8 oz. full-fat), Zucchini & Yellow Squash sautéed with olive oil, salt, and pepper

Thursday: Crab Quiche, Roasted Carrots (put in the oven with the quiche at 400 degrees for 20 minutes, seasoned with olive oil, salt, and pepper)

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Friday: Broccoli Chicken Divan (use meat from the other half of the rotisserie chicken), Rice (leftover from Monday)

Saturday: Dinner out

Sunday: Spinach Lasagna (half batch serves 4) and green salad of your choice

WEEK 3

Monday: Turkey Bean Chili and Perfect Cornbread Muffins (double batch to use half on Tuesday)

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Tuesday: Mexican Salad: lettuce, corn, black beans, tomatoes, green onions, cheddar cheese, and dressing of your choice, other half Perfect Cornbread Muffins

Wednesday: Spicy Pan-Fried Noodles with Tofu and Carrots

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Thursday: Whole wheat spaghetti with purchased marinara sauce and 1/2 lb. ground turkey crumbles, green salad of your choice

Friday: Zucchini Cheddar Fritters, Sweet Potato Fries (purchased)

Saturday: Dinner out

Sunday: Salmon Burgers with Lemon Tarragon Mayo, Roasted Broccoli with Almonds and Parmesan

WEEK 4

Monday: Gazpacho and Grilled Cheese

Tuesday: Cajun Lemon Tilapia with Dill Sauce, Mashed Potatoes (make 4 c. extra for later in the week), Steamed Green Beans

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Wednesday: Beef and Carrot Stew with Couscous (substitute carrots for rutabagas in the linked recipe if you can’t find rutabagas or they’re not in season)

Thursday: Turkey Shepherd’s Pie (using extra mashed potatoes you made Monday)

Friday: Black Bean and Corn Quesadillas, Tortilla Chips and Tomato, Corn, & Avocado Salsa

Saturday: Dinner out

Sunday: Couscous Cakes with Feta and Sundried Tomato Salad

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Becoming a DTR

CDR Score

Sometimes it seems crazy the lengths we go to in order to be able to put some letters after our name. In my case, after I had worked through a Master’s program in German to acquire the letters “M.A.,” I thought if I ever went back to school again, it would be to add three more letters: PhD. I never could have guessed that in fact the three letters would be totally different…a combination of letters I had never even heard of: DTR.

This all started a little over four years ago, when I was deep in the trenches of stay-at-home motherhood with children ages 1, 3, and 5. While in theory I believed (and still do) that me staying home with my kids was the very best thing for them, my days were often long, frustrating, and devoid of that “thing with feathers that perches in the soul”: hope. The road of raising my children seemed so long, and quite honestly, being on it in the first place had taken me by surprise. As an ambitious young thing going through high school, college, and my early adulthood, I had truly never thought about what I would do work-wise if and when I had children. So when they came along and my husband and I decided it was best for me not to work, I had a pretty big chip on my shoulder about shirking my big-deal education. Even if I chosen to work, however, the trouble with my education was that it was so specific as to be obscure. There really weren’t a lot of options for meaningful work in my field, at least not where we live.

All this led to the feeling of being back at square one when I thought about that all-important question of WHAT I WANT TO DO WITH MY LIFE, both in the moment and down the road when my kids got older.

Around this time, our family had started gardening and I was doing a lot of reading of books about food. My husband Anthony had brought home a copy of Michael Pollan’s Food Rules, from his then-employer, a book publishing company. I devoured it (pun intended), then moved on to other, similar reads like Animal, Vegetable, Miracle by Barbara Kingsolver, What to Eat by Marion Nestle, and Gulp by Mary Roach. Since, as a mom of young kids, I was already motivated to feed them well, these books both met me where I was at and gave me interesting, challenging information on an adult level. That felt  good.

The more I read, the more focused became my priorities for my family’s nutritional well-being, and the greater grew my concern for public health issues like obesity and type two diabetes. A plan began to form in my head. Nutrition, it seemed to me, was a much broader job market than German could ever be anywhere outside of Europe. After all, everyone eats, right? Could there be a career for me in this wide-open field?

Casually, I looked up my local community college’s nutrition program. Maybe I could take a class, just to check it out. That’s what I said out loud, anyway. My school-loving, accomplishment-driven inner self was already hatching plans for exactly which classes to take every semester, and calculating exactly how long a whole degree would take.

So, in January 2013, I registered for FON 142: Applied Food Principles. With my oldest son in kindergarten, my middle son in preschool, and my daughter at the home of a helpful friend, making it to the Friday morning class wasn’t a problem. I must say, being a 30-something mom walking into a community college class full of hipster 19-year-olds, I felt utterly self-conscious, but that insecurity soon fell away as I embraced the treasure of having something for myself again in the midst of giving and giving to my little ones–something that could possibly turn into a fulfilling career.

Little by little, semester by semester, I added more classes, often taking them online so as not to have to leave my kids. Every class brought me closer to my goal: to become a Registered Dietitian. Eventually, though, the realities of the R.D. loomed large before me: a LOT of coursework, a commute to downtown Phoenix to finish the degree, and the extreme competitiveness for R.D. internships (for which many people have to leave the state). It didn’t take long to realize that it all added up to a major mountain to climb for my relatively small goal of finding likable part-time work in the field of nutrition.

So I switched gears and decided on the associate’s level credential of DTR: Dietetic Technician, Registered. A DTR is able to hold many of the same responsibilities as an R.D., and the credential comes with its own 9-month internship–the difference being that the DTR intern is placed by her college, rather than having to apply for rare and highly sought-after R.D. internships. I like to tell people a DTR is like a junior R.D.

Having finished all my coursework by the end of 2015, in 2016 I launched into the requisite internship rotations of clinical, community, and food service. Let’s just say there were good times and bad times, and in the end, my heart was drawn more than ever to finding work in some type of community nutrition or public health.

And then it was finally done! My last day of internship was at the end of October 2016 and I graduated sometime in mid-December. (I think? I didn’t walk at the ceremony.) It all felt like a huge relief, and an accomplishment I’m very proud of. Pretty much immediately–and definitely by the hand of God–I landed a part-time job with an awesome schedule at a museum run by the American Heart Association, where I wear a lot of different hats, including teaching kids and adults about heart-healthy eating.

But…

There was one last step. To be an actual, licensed DTR, one must take a Big, Hairy, Snaggletoothed Monster of an exam. An exam for which people tell you things like, “Just study everything you ever learned in your whole program” and “There’s really no way to prepare.” Yeah, thanks a bunch. To give myself some time between finishing school, adjusting to a new job, and taking the actual test, I scheduled it for April 1st. (Not a joke.) I studied everything I could think of to study and took numerous practice exams using a software program my wonderful former classmate lent me. By the day of the test, I was just ready for it to be over! I felt very confident that I had studied enough and that everything would be fine.

Well, all those good vibes went swirling down the drain as I sat taking the exam. My friends, I tell you, this was the hardest test I have ever taken in my life. And I am including my “comps” written for my Master’s. Aside from maybe that one geometry test I failed in high school, I have never had the feeling during a test that I wanted to simply get up and walk out, give up. This exam had me wracking my brain with critical thinking questions, doing some pretty convoluted math, and (frankly) wishing I had attended a better community college that would have educated me about many of the questions I simply knew nothing about. When I finished question 110 and a little hourglass icon appeared frozen on the screen, waiting to give me my result, I was wracked with anxiety.

And then it said, “Congratulations!”

And I was like…

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To pass the exam, you need a score of 25. (The scoring is mysterious and makes no sense, by the way. I have no idea what 25 means.) I got a 31. I passed, and that’s all I care about!

So I am now, officially, a DTR. If you’re reading this as someone interested in beginning a career in nutrition, I’d love to chat. It’s been a long road, and I am so thankful to be an actual, bona fide nutritionist!

 

10 Things You Didn’t Know About Milk

dairy products

The definition of milk is a “pale liquid produced by the mammary glands of mammals,” which, on paper, doesn’t exactly capture the essence of the creamy substance that plays such a major role in the American diet. Then again, that may be because most Americans are drinking not just any mammals’ milk, but specifically the kind that comes from cows.

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I mentioned in my recent Almond Milk Nutella Pudding post that I attended a fascinating conference presentation on dairy from Harvard nutrition expert Walter Willett, and between that and another talk I heard from the dietitian who represents the Dairy Council of Arizona, milk seems like a topic hot on my radar. So join me as we dig a little deeper–or squeeze a little harder?–to learn some intriguing and novel facts about everyone’s favorite “pale liquid produced by the mammary glands of mammals.” Without further ado, here are…

10 Things You Didn’t Know About Milk

1. You don’t have to moo to make milk

While most Americans equate milk with cows–and possibly goats and sheep if we’re trendy or selectively lactose intolerant–there are numerous other animals that produce milk suitable for human consumption. Worldwide, cows are responsible for 83% of milk production, but coming in at a strong second are buffaloes, with 13%! (Anyone for a buffalo milkshake?) Various cultures across the globe consume milk from camels, yaks, horses, reindeer, and even donkeys.

2. Local milk within reach

If you live in Arizona like I do and you want to buy local milk, you don’t have to look for anything fancy or expensive. Because Arizona has its own Dairy Council, milk produced in the state stays in the state. In general, all grocery store milk in Arizona is “local.” Inquire of your state’s dairy council to see if the same applies where you live.

3. Lactose intolerance vs milk allergy

Lactose intolerance is not the same thing as milk allergy. Lactose intolerant people lack a digestive enzyme that breaks down lactose (the sugar in milk), while people who are allergic to dairy have an actual allergic reaction to the protein in milk.

4. The good thing about lactose intolerance…

Many lactose intolerant people can actually eat yogurt and cheese because the process of turning milk into either of these products has done some of the work of breaking down the lactose, leaving less for the body to do.

5. Carbs in milk?

Milk (and therefore all dairy) contains carbohydrates. Lactose is a disaccharide, meaning it is composed of two simple sugars joined together, and sugar, as you probably know, is a carbohydrate. So if you were thinking that diary products are carb-free, think again. While we’re on the subject, milk is in a sense a “complete” food, since it contains all three macronutrients (fat, carbohydrates, and protein). One cup of 2% milk is made up of 12 g carbohydrates, 8 g protein, and 5 g fat.

6. Milking it in Scandinavia

Finland consumes the most milk per capita of any country in the world, followed by Sweden and the Netherlands. The United States is 17th on the list.

7. No mo’ moo…

Milk consumption in the U.S. has decreased 37% since 1970. Experts believe that this is due to the introduction of a plethora of new beverages onto the market, as well as concern over the obesity epidemic. (If only it had helped…)

8. Skim, 1%, 2%, and 4%?

The percentage given to milk is an indicator of its cream content. “Whole milk” is a bit of a misnomer, as it’s nowhere close to being wholly made of cream. If we called it by its rightful name, percentage-wise, we would call it 4% milk, as it contains 4% cream.

9. Acid + protein = clumps

If you’ve ever found yourself without buttermilk when making a recipe that calls for it, you may have made your own substitute by adding vinegar or lemon juice to regular milk to curdle it. But why does this work? When acid comes into contact with the proteins in milk, it unwinds them in a process called denaturing. Once freed from their original form, proteins can bind with each other to form clumps. The result is what is sometimes called “a dairy version of scrambled eggs.” But let’s not call it that, because that sounds gross.

Oh, and fun fact: the skin that forms on top of heated milk has a name–lactoderm! Its appearance also has to do with proteins becoming denatured.

10. Milky white vites

How much calcium does milk have, really? Are dairy products the highest dietary source of calcium? In short…yes! Or at least one of the highest. Collard greens, spinach, and sardines are other options that come close. Additionally, milk has been the only food routinely fortified with Vitamin D in the U.S. since the 1920s as a prevention measure of the vitamin D deficiency disease called rickets.

And finally…ever notice how many Calvin and Hobbes cartoons have to do with milk?

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7 Best Foods for Colds and Flu

foods for cold and flu

All winter long I’ve been giving thanks for how healthy our family has been. Truly, we’ve been incredibly blessed in that no one has missed a single day of school or work due to illness in a very, very long time. In fact, it may have bordered on obsessive or even prideful how focused I’ve been on our sickness-free state. I’ve been practically Bible-thumping Psalm 91, which says, “You will not fear…the pestilence that stalks in the darkness, nor the plague that destroys at mid-day. A thousand may fall at your side, ten thousand ten thousand at your right hand, but it will not come near you.” Hear that, sickness? You’re not coming for ME!

And then, over the weekend, I came down with a raging case of the flu. Meh.

As a nutritionist, I’m often challenged to practice what I preach when it comes to my own diet and its effect on my health. My everyday struggles include sugar intake, getting enough fruits and vegetables, and cutting back on processed foods. But when I’m sick, I feel I really have to step it up a notch with my diet. The last couple of days, when I’ve managed to drag myself out of bed to eat something, I’ve given a lot of thought to what that something should be. And since I’m laying around, not doing much except scrolling through Facebook and streaming The Man in the High Castle from sources of dubious legality, I thought I’d share some knowledge about which foods can help fight cold and flu and get you back on your feet–and which foods are best to avoid.

Here are seven evidence-based food choices to boost your immunity and help your body heal from whatever is going around this time of year. Food as medicine is real!

1. Fruits and Vegetables

Is anyone surprised? Fruits and veggies, which we all know we’re supposed to eat plenty of anyway, contain vitamins, minerals, and antioxidants that keep our bodies functioning well. Peas, green beans, Brussels sprouts, avocados, and pomegranates, for example, contain high amounts of zinc, which boosts the immune system. Spinach, strawberries, and citrus fruits pack a hefty punch of Vitamin C, another friend to the immune system. (Though, while we’re on the subject, taking excessive amounts of Vitamin C won’t do anything for your cold or flu. Getting the right amount–75 mg/day for women and 90 mg/day for men–is key. If you go beyond 200-250mg/day, your kidneys will simply flush it out in your urine.)

2. Ginger

Since the body’s response to infection with cold bacteria or a flu virus is to mount a defense by creating inflammation, reducing that inflammation can bring relief of symptoms. Numerous studies have shown ginger to have anti-inflammatory properties, so including it in your diet can help you feel a little more human. Steeping a piece of peeled ginger in hot water for a few minutes to make a ginger “tea” is an easy, direct route to ingest this healing spice, or you could knock out two categories of cold-busting foods by trying a ginger-spiced chicken soup or ginger-veggie stir-fry.

3. Garlic

For centuries, garlic has been used as an antibacterial, anti-fungal agent. While its exact mechanism for immunity isn’t perfectly understood, one theory is that it helps the body produce hydrogen sulfide, which allows for better blood flow, thus circulating more of those helpful white blood cells that fight disease. Regardless of the reason, at least one study showed that taking garlic supplements reduced the duration of the common cold. Experts recommend that garlic be eaten raw, rather than cooked, for maximum benefit. Allow me to suggest this True Food Kitchen Kale Salad for a delicious way to get raw garlic in your diet.

4. Echinacea Tea

There is some controversy over the effectiveness of echinacea, since research is not 100% conclusive about its benefits for colds and flu, but for my money, enough evidence exists to support its use. One review of 14 clinical trials showed that taking echinacea in some form reduced the duration of the common cold by 1-4 days. As always, consult your healthcare provider to find out your appropriate dosage.

5. Turmeric

You can check out this post for some in-depth info on turmeric, but essentially, like garlic and ginger, turmeric has been shown to contain anti-inflammatory compounds. If you’re feeling adventurous, you can find tons of turmeric smoothie recipes online, or, if you have a really awesome spouse/roommate/adult child who’s willing to cook for you while you’re sick, have them make you some of these Spiced Red Lentils for a wholesome, healing, turmeric-infused meal.

6. Broth-based soups

There’s really something to the tradition of chicken soup for fighting illness. A study was conducted at the University of Nebraska in which neutrophils, the white blood cells that fight infection by producing inflammation, were exposed to chicken broth. This exposure slowed their activity, suggesting that the broth may slow the inflammatory process. (Wait, what? Blood cells exposed to chicken broth? Who funds these studies??) Weirdness of this study aside, its results are pretty intriguing.

7. Yogurt and other fermented foods

Once again, probiotics save the day! Yogurt and other fermented foods (like kefir, kimchee, sauerkraut, and pickles) contain the kinds of good bacteria we want in our digestive system. Because of the interaction between gut flora and the immune system, filling your belly with probiotic-rich foods is a great way to strengthen immunity.

And finally, while we’re on the subject, lemme sneak in some words to the wise on the flip side of this coin: what NOT to eat when you’re battling colds and flu. Added sugars, processed foods, and alcohol are all on the Naughty List when it comes to your immune system. (In your regular diet, alcohol in moderation is not a problem, but because of its dehydrating effect, it’s best to steer clear when you have a cold or flu.) Stay away from these no-nos for best results in your immune-boosting regimen.

Stay healthy, my friends!