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Taking Care of Yourself During a Pandemic 

 
It has been a crazy couple of weeks and we hope everyone is staying safe. We are in uncharted territory. And because we have never be through this before, it is important to remember that there is no correct reaction
 
Here are some great grounding exercises recommended by Erica Leon, MS, RDN, CDN, CEDRD, Registered Dietitian and Eating Disorders Specialist.
 
1Describe what is around you. Pick 10 items or objects you notice around you.
 
2Practice belly breathing. Place one hand on your belly just below your ribs and the other hand on your chest. Take a deep breath in through the nose. Let your belly push your hand out. Your chest should not move. Breathe out through your mouth. Feel your hand on your belly go inward and use it to push all the air out. Take your time with each breath. Try this up to ten times. 
 
3Give yourself a butterfly hug. Cross your arms around your chest and tap shoulders back and forth. As you tap, alternating shoulders, repeat the following words. “May I be safe. May I be healthy. May I be well”
 
Whatever the situation is, remember your body deserves nourishment and proper careAvoid food restriction and self-criticism during this time of survival. It is common to crave food in a survival situation. Honor your cravings  whenever possible.
 
Quick Mini Banana Pancakes
Servings: 3
 
Ingredients:
 

3 over-ripe bananas, mashed

egg, beaten

1 Tablespoon sugar

1/2 cup all-purpose flour

a pinch of salt

Non stick oil spray

 
Preparation:
  
1. Mix the bananas, egg, and sugar in a bowl and mix well.
 
2. Add in the flour and salt. Mix to a smooth consistency.
 
3. Spray a non-stick pan with oil spray.
 
4. Divide the batter into thirds. Take a third of the batter and form into 2 pancakes.
 
5. Cook the pancakes until the corners start to brown, about a minute.
 
6. Then flip each pancake once. Do it again to the remaining two thirds of the batter.
 
7. Serve warm with butter and syrup. Enjoy!

 
Serving Size: 2 mini pancakes

Nutrition Information per Serving: 200 calories, 1.9 grams total fat, 0.7 grams of saturated fat, 42 grams carbohydrate,3.3 grams fiber, 5.2 grams protein, 77 milligrams sodium, 411 milligrams potassium, 16 grams sugar
 
 
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