“20 Holiday Health Mistakes to Avoid!”

Beware of these seasonal health hazards!

Ten months of the year, you may do the right thing. You eat healthy, exercise regularly, and maintain your work/life balance. So what is it about the holiday season that seems to unravel even the most fit people? Having a full plate—both physically and metaphorically—can take its toll on your normal routine, energy, and waistline. And sometimes, even seemingly healthy habits can backfire.

Here are 20 common mistakes made during the holidays, and how to make smarter choices instead.

YOU EAT CREAMED SPINACH: Creamed spinach, green bean casserole, and candied yams are veggies so they must be good for you, right? Not exactly: While antioxidant-rich produce makes up the main components of these dishes, they are overwhelmed with high-fat and/or high-sugar add-ons. Creamed spinach can contain up to 75% of your saturated fat for the day; green bean casserole—made with butter, cheese, salt, and fried onions—can have up to 800 calories a batch; and candied yams have up to 38 grams of sugar per serving! (Stay away from fruitcake, while you're at it: One slice can have more than 400 calories!)

YOU ‘EYEBALL’ THE MEAT TO TELL WHEN IT’S DONE: Some people think that it's possible to judge whether meat is cooked through by checking its color or the juices dripping out of it. "Old cookbooks say to ‘cook until there's no pink meat remaining, or until the juices run clear,'" says Ben Chapman, PhD food safety specialist at North Carolina State University. "But there's been quite a bit of research done on both poultry and meat that shows that these are not good indicators of whether they have reached a temperature that's considered safe." Instead, to reduce your risk of food-borne illnesses that can linger on uncooked food, you should use a meat thermometer and make sure you're cooking poultry to 165, and red meat to 160.

YOU WASH BAGGED LETTUCE…AGAIN: You need a salad first course for your holiday feast, so you pick up a ready-to-serve bag of greens at the market. The package says they're twice washed—but it can't hurt to give them one more wash, right? Actually it can, says Chapman. "A national microbiological safety panel looked at those bags and they concluded that even if you wash them again, you're unlikely to remove any type of pathogens that are still hanging on." By touching the lettuce with your hands and tossing it in a colander, however, you do run the risk of introducing new pathogens, he adds, especially if you've recently been handling raw meat, as well. "The best thing you can do is open the bag and dump it right in a salad bowl, ready to eat."

YOU DON’T EAT BEFORE A PARTY: If you know there's going to be food and drinks at the office party tonight, you may think it's best to skip your healthy afternoon snack beforehand. Another bad idea, says J.J. Virgin, certified nutrition specialist and author of Six Weeks to Sleeveless and Sexy. "It makes sense to arrive at a party a little hungry, but to come starving means a glass of wine and appetizers will lead to one big caloric nightmare," she says. "Besides, parties never start when they're supposed to, and you know there’s going to be some gooey, crunchy appetizer that will be your undoing." Solution: Taper your appetite by popping a handful of raw almonds before you leave your desk.

YOU PLAN YOUR POST-HOLIDAY CLEANSE: Advertisements for New Year's cleanses and detox diets will promise to rid you of your holiday weight gain. The problem is, severe calorie restrictions and juice-only plans can keep you from getting the vitamins and nutrients your body needs, and, because they cause the body to burn large amounts of fat, they even have the potential to create new toxins. If you're looking forward to a fresh and clean start in the New Year, consider a diet full of fruits, vegetables, and whole grains instead.

YOU SKIP RED MEAT, BUT SCARF DOWN CHICKEN AND FISH: "Red meat has the most saturated fat, but skinless chicken breasts are not far behind—and actually have more cholesterol than red meat," says Dana Simpler, MD, internal medicine doctor at Mercy Medical Center in Baltimore. Watch out for salmon, as well, which is full of healthy fats, but fats nonetheless. Even though they're healthy choices, they don't give you a pass to pig out. With all sources of animal protein, keep serving sizes in mind.

YOU STICK WITH YOUR REGULAR WORKOUT: This may seem like a great way to combat excess holiday pounds, says Jessica Smith, coauthor of The Thin in 10 Weight-Loss Plan. "But it could backfire if you find yourself running ragged trying to get everything done and then getting to the gym on top of it all," she adds. "If your to-do list is already overflowing, don't add stress by forcing in a long workout that may interrupt more important health habits like getting enough sleep." Instead, Smith advises, consider breaking up your usual 45-60 minute workout into split sessions—try a 15-minute strength routine in the morning before you hit the shower, a 15-minute walk at lunch and a 15-minute yoga flow to help relax you at the end of the day. You may find you are less stressed and still burning as many (if not more) calories than with your usual routine.

YOU VOW TO JOIN A GYM IN JANUARY: The New Year is a time for personal reflection and setting goals for self-improvement. It also happens to be when gyms are most crowded, and the staff is busiest signing up new members. If you've been thinking about joining a fitness club, why not use a few of your days off in December to shop around? "It is always wise to visit a gym to make sure it will work for you," says Randy Crawford, an exercise physiology technician at The Ohio State University Center for Wellness and Prevention, and you may get a better feel for the facilities during quieter hours, when you're not rushed to make a decision. "Make sure the hours work with your schedule and the facility has the amenities—like child care, a family discount, a pool, or personal trainers—that you desire," he says.

YOU GIVE YOURSELF A CHEAT DAY…OR DAYS: Maybe it starts with doughnuts at your breakfast meeting, or a cookie swap among coworkers. Then comes the holiday luncheon. By the time dinner rolls around, you figure you've already done enough damage—might as well finish the day off with the richest item on the menu, plus dessert. "It's not just the calories that are the problem here," says Virgin. "You're also psychologically allowing yourself future food deviations and setting yourself up for failure." Letting yourself splurge at truly special events—like enjoying your sister's stuffing and your mom's pies at Christmas dinner—is one thing, but don't allow yourself to make excuses for each and every mini holiday celebration. "Have a plan and don't deviate," says Virgin. "If you absolutely must have a dessert, follow my three polite-bite rule: three bites and step away from the cookies"

YOU GO CRAZY WITH THE OLIVE OIL: Olive oil is full of healthy fats, and has no cholesterol and saturated fat the way butter does, so it can certainly be a healthier alternative in many holiday recipes. But before you dip another piece of bread or help yourself to another serving of olive oil-tossed potatoes, remember that it has just as many calories (120 per tablespoon) as any other kind of fat, says Dr. Simpler. Two tablespoons a day may lower your risk for heart disease, but more than that could contribute to weight gain.

YOU COOK (AND EAT) LOTS OF ‘LIGHT’ RECIPES: If you can stick with a single serving, using lower fat or sugar can be a good way to keep your calories and fat count low when enjoying holiday treats, says Smith. "The trouble is, many people think to themselves, 'It's healthier or lower calorie, so I can have two or three ... or five of these.' They often end up eating as many calories as they would have if they had stuck with a smaller serving of the real deal." Knowing that piece of pie is rich and full of calories may make you more likely to enjoy every bite of a smaller serving, Smith suggest, instead of going with a much larger portion of the 'lighter' version.

YOU BUY AN ‘ALL-NATURAL’ HAM OR TURKEY: There may be nothing wrong with meat labeled "all natural"— but unlike "organic" or "antibiotic-free," all natural simply means that your turkey, for example, doesn't contain artificial ingredients or colors, and has been "minimally processed." This term is open for interpretation; for example, poultry can be injected with sodium and water, and still be labeled "natural." (Check the fine print.) If you're concerned about finding meat from an animal that was raised humanely and not treated with antibiotics or hormones, look for a certified organic label—or educate yourself about companies' farming practices and choose a brand you trust.

YOU SWEAR YOU’LL HAVE ‘JUST ONE’: You know the scenario: Your favorite coworker brings in fresh-baked gingerbread cookies and, to be polite, you have one. An hour later, as your blood sugar crashes, you visit the copy machine … and have another cookie. And the pattern continues, all. day. long. "The commercial had it right," says Virgin: "You can't eat just one. But if you do breakfast and lunch right, you won't get those mid-morning or mid-afternoon cravings. If you need something to munch on mid-day, keep little baggies of raw almonds or apple slices with almond butter at your desk."

YOU OBSESS OVER (OR AVOID) THE SCALE ALL MONTH: So much food over the holidays may cause you to step on the scale several times a day—or to slide it under the bed and swear off until the New Year. Both policies can be detrimental to your weight and to your emotional well-being, studies show: If daily weigh-ins give you anxiety, consider cutting back to once a week. And to make sure your results are consistent, try to weigh yourself on the same scale and at the same time of day.

YOU OVERBOOK AND STAY UP LATE: Parties, shopping, baking, and travel add on to our already packed schedules during the holidays, so it’s easy for active, healthy go-getters to fill up their calendars—and then some. Staying up late and waking up early may help you get everything done, but missing out on sleep can lower your immunity and affect your mood and energy levels. Plus, exposure to bright light at night can raise your risk of depression.

YOU SKIP BREAKFAST OR LUNCH: Banking your calories by skipping (or skimping) on meals so that you can eat more at a holiday dinner won't do your waistline any good; in fact, it's a great way to trigger overeating, says Smith. Focus on eating filling, higher fiber foods at regular mealtimes—a fruit smoothie with spinach and protein powder for breakfast, for example, and a veggie-filled salad with lean protein for lunch—so you'll still be able to enjoy holiday meal (and treats!) later without going overboard.

YOU USE ANTIBACTERIAL SOAP: It's a good idea to shore up your cold and flu defenses during the winter, especially when you're in close social contact with so many friends, coworkers, and relatives who may be sick. But rushing off to wash your hands with antibacterial soap after every handshake may not protect you the way you think: Unless you're at a hospital or doctor's office, there's no need for such extreme protection—and studies show that the ingredient triclosan, in many antibacterial products, can contribute to drug-resistant bacteria. Stick with regular soap and water, or an alcohol-based hand sanitizer, instead.

YOU GET TOO MUCH SLEEP: Sleeping in is one of the great pleasures of vacation, and if you have a few days off for the holidays it may be tempting to take advantage of unlimited snoozing. A day or two spent catching up on sleep debt is one thing—but disrupting your normal sleep patterns for longer than that has the potential to cause chronic sleep problems. Plus, staying in bed for too much of the day, especially during the wintertime, can be a sign of depression.

YOU SAVE LEFTOVERS, BUT DON’T CHECK THE TEMP: You may know the rule about getting leftovers in the refrigerator no more than two hours after they come out of the oven, but do you know the temperature inside your refrigerator? Your milk may taste cold, says Chapman, but many people's fridges aren't kept cold enough to keep bacteria away. Make sure you have a thermometer visible, and that it's kept below 41 degrees.

YOU DECORATE WITH NATURE: Everyone loves an arrangement of holly berries and pine cones, or a bunch of mistletoe—everyone except for the small children and pets who can choke on or be poisoned by the all-natural ornaments. Display these plants with care, and make sure they (and anything that can fall off of them) are out of reach of anyone or anything that might try to eat them. Watch out for real Christmas trees, too, which can be a dangerous fire hazard if they're not treated with care.

By: Amanda MacMillian, Health Magazine

Much Love, Dr.Shermaine

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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“Healthy Food Swaps to Try for the Holidays”

Add these ingredients and cooking methods to your feast to enjoy those classic dishes…the healthy way.

HEALTHY HOLIDAY FOOD SWAPS: Creamy, buttery foods have a way of creeping back into our diets during the holidays, so it's no wonder that the average American gains 1 to 2 pounds between Thanksgiving and New Year's Day. And yeah, we know—there’s nothing like your mom’s green bean casserole or pumpkin pie to satisfy your comfort food cravings. Still, there are tiny tweaks you can make to your menu that cut calories and unhealthy fats without sacrificing taste. Registered dietitians and Health's food director reveal the ingredient swaps they use to transform diet disasters into healthy, yet flavorful holiday meals.

SOUR CREAM HEALTHY HOLIDAY SWAP: GREEK YOGURT - Any holiday side that requires sour cream—mashed potatoes, casseroles, sauces—can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. When incorporated into a recipe, Greek yogurt tastes nearly identical to nutrition-devoid sour cream. “With this substitute, you’ll enhance the protein in your dishes,” says Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

PASTA HEALTHY HOLIDAY SWAP: ZUCCHINI NOODLES - If your family traditionally starts off holiday meals with a pasta dish, you can get those same tomato and garlic flavors by swapping out noodles for spiralized zucchini, says Sheth. Zucchini noodles, or "zoodles," cut out empty carbs while filling your plate with vitamins and fiber.

MASHED POTATOES HEALTHY HOLIDAY SWAP: CAULIFLOWER MASH - For every spoonful of mashed potatoes you heap onto your plate during the holidays, just know that a cup racks up over 200 calories (and that's before the added butter and gravy). Cut calories and empty carbs by making mashed cauliflower instead, suggests Sheth. Mashed cauliflower has the same texture and similar flavor, and in addition to being more waistline-friendly, cauliflower is loaded with vitamin C.

PIES HEALTHY HOLIDAY SWAP: GRILLED FRUIT - Substitute one pie on your dessert table for baked, roasted, or grilled fruit, suggests Cynthia Sass, MPH, RD, Health's contributing nutrition editor. This way, your guests will get the fruity sweetness they crave, minus the buttery, carb-heavy, calorie-dense crust. If you can’t stand the idea of going crust-less, try a mock cobbler instead. “Sauté berries in a little lemon water with fresh grated ginger and top with a crumble made from a combination of almond butter, rolled oats, and apple pie spice,” says Sass.

GREEN BEAN CASSEROLE HEALTHY HOLIDAY SWAP: BRUSSELS SPROUTS OR SAUTEED GREEN BEANS - Creamy green bean casserole is a holiday classic, but with fried onions, butter, cheese, salt, and cream of mushroom soup, this dish is far from wholesome. Instead, Sass recommends oven-roasted Brussels sprouts for a savory, fiber-packed veggie dish. Another option: stick with green beans, but sauté them over low heat in extra virgin olive oil and season with sea salt and black pepper. Add a garnish of slivered almonds for an extra something special—and for added protein and healthy fats.

CREAMED SPINACH HEALTHY HOLIDAY SWAP: SAUTEED SPINACH OR SPINACH SALAD - Spinach is a good source of fiber, vitamins A, C, E, and K, folate, calcium, iron, and more—but you're negating any of those health benefits when you make creamed spinach, which is loaded with saturated fat. This year, sauté the leafy green in heart-healthy extra virgin olive oil and garlic. Sass recommends topping the dish with diced red bell pepper for added crunch and sweetness. You could also toss a spinach salad dressed with balsamic vinaigrette topped with sliced apples or peas and toasted walnuts or pecans.

SWEET POTATO CASSEROLE HEALTHY HOLIDAY SWAP: BAKED SWEET POTATOES - Topping your sweet potato casserole with marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Sass has a solution that's not so sickeningly sweet: Drizzle baked sweet potatoes with a sauce made from extra virgin coconut oil, maple syrup, fresh grated ginger, and pumpkin pie spice. While the syrup adds sugar, it acts as an unrefined form of the sweetener, which contains more natural nutrients than its refined counterpart, like calcium and iron. This recipe’s grated ginger adds zest and aids with digestion—something we all could use help with after a big holiday meal.

CREAM CHEESE DIP HEALTHY HOLIDAY SWAP: HUMMUS - Serving up snacks pre-feast? Serve hummus instead of a cream cheese-based dip, which can pack on around 50 calories from fat and 14 grams of cholesterol per serving. Our personal favorite is this slightly tangy garlic and sun-dried tomato hummus that not only tastes great, but is also full of protein, fiber, and calcium. Add an array of fresh, colorful veggies to the plate for dipping—it’s a quick and easy substitute for chips or crackers and can add nutrients like vitamin A from carrots, folate and vitamin C from bell peppers, and vitamins B and C plus fiber from raw broccoli.

MEAT AND CHEESE PLATE HEALTHY HOLIDAY SWAP: VEGGIE AND SHRIMP KABOBS - Sass suggests grilling or roasting fall veggies like zucchini and squash as well as onions and pepper and serving them on a stick for easy grabbing. For added flavor, alternate the vegetables with shrimp, a great meatless protein option. This veggie-filled alternative swaps out saturated fat and added salt for more fiber and nutrients like vitamins A and K, potassium, and manganese, which acts as a great metabolism booster as you enjoy the holiday dishes to come.

COCKTAIL MIXERS HEALTHY HOLIDAY SWAP: SPARKLING WATER - Toasting with a cocktail may be a holiday tradition, but filling up on sugary drinks doesn’t need to be. “For cocktails, replace a sugary mixer with sparkling water flavored with fresh grated ginger, and fresh mint,” says Sass. She says mashed fruit makes another great natural sweetener when paired with bubbly water. Use either of these methods and you’ll bypass the 30 grams of sugar per serving most mixed drinks contain. For starters, try this golden apple cocktail that features sparkling cider, or a sparkling greyhound cocktail for a hint of tangy grapefruit. Half of this fruit contains only 8 grams of sugar, plus lots of vitamin and c to boost your immune system.

PUMPKIN PIE HEALTHY HOLIDAY SWAP: PUMPKIN PUDDING - Want that seasonal pumpkin flavor without filling up on buttery crust? This pumpkin pudding is your answer. It’s low in calories and gluten-free, so it’ll satisfy every member of your clan, regardless of dietary restrictions. If pudding isn’t your thing, Sass has another crust-free suggestion: Pour the pumpkin filling right into the pie pan and bake until a toothpick comes out clean. This way, you’ll eliminate ingredients like white flour and shortening, which add saturated fat and refined carbohydrates to this holiday dessert standby.

MILK CHOCOLATE HEALTHY HOLIDAY SWAP: DARK CHOCOLATE - Chocolate lovers, rejoice: Megan Roosevelt, RDN, the founder of HealthyGroceryGirl.com, says dark chocolate makes a great addition to any dessert table.  “Dark chocolate has less sugar than white or milk chocolates and contains flavonoids that may improve blood circulation and support heart health,” she says. So do your body a favor and munch on a square of rich dark chocolate after dinner rather than fat and carb-laden milk chocolate candies.

WHITE BREAD STUFFING HEALTHY HOLIDAY SWAP: SPROUTED BREAD OR GRAIN STUFFING - Stuffing makes a holiday turkey extra special, but that doesn’t mean the filler has to contain nutrition-devoid white bread, a refined, simple carbohydrate that can spike your blood sugar levels, since it contains added sugar. Roosevelt suggests substituting that Wonder Bread for a sprouted, whole-grain loaf when making your holiday stuffing. “Sprouted grains can be easier to digest,” she says. Plus they contain more good-for-you nutrients, such as zinc, calcium, and iron. Like Roosevelt, Health food editor Beth Lipton suggests rethinking your turkey stuffing. “Take out the bread entirely and use grains instead,” she says. Try quinoa, couscous, or farro-based stuffing to cut down on cholesterol, saturated fat, and empty carbohydrates. When these grains are blended with all the other stuffing ingredients, you won’t even be able to taste the difference between the traditional and your healthified version.

APPLE PIE HEALTHY HOLIDAY SWAP: BAKED APPLES - Roosevelt suggests going crust-free and loading up on the fruit itself to make this recipe more health-conscious. “Core out the center of the apples and stuff with a mixture of rolled oats, a little coconut oil, cinnamon, and nutmeg,” she says. Just pop them in the oven and you’ll have a warm and gooey baked apples in no time. Coconut oil provides a dairy-free alternative to butter, while cinnamon and nutmeg pack in added flavor and contribute to lower blood sugar levels and a reduced risk of heart disease.

DEEP-FRIED TURKEY HEALTHY HOLIDAY SWAP: ROASTED TURKEY - Besides being a fire hazard, deep-frying your turkey adds an unnecessary amount of fat and unhealthy oils to your turkey-day meal. Instead, opt for an oven-roasted or braised turkey. Lipton suggests having a butcher cut your turkey into two breast halves, two thighs, two wings, and two legs and cooking them separately to retain the meat’s juiciness. “Roast the breast and wings and braise the legs and thighs,” Lipton says. “Normally the breast is dry because it has to hang out in the oven while the thighs and legs finish cooking.” Bonus: This cooking method means you won’t have to overcompensate with lots of fat-laden gravy on overly dry meat, since the juices will still be intact.

GRAVY HEALTHY HOLIDAY SWAP: PESTO - Topping your serving of turkey and mashed potatoes with gravy certainly adds extra flavor, but at the expense of extra fats, carbohydrates, and tons of sodium. This year, try a less salty alternative. Lipton recommends an herb-pesto—try adding parsley, tomato, or arugula to your take on the sauce to make it extraordinary. Pesto sauces also have far fewer calories and less fat content than gravy, plus added nutrients like potassium and calcium.

CANNED CRANBERRIES HEALTHY HOLIDAY SWAP: HOMEMADE CRANBERRY SAUCE - Skip the preservatives and extra sugar in canned cranberry sauce and make your own version of the topping instead. Lipton’s go-to includes fresh mashed cranberries mixed with port, orange zest, and chopped up apples. “These ingredients play up the tartness of the cranberries so you don’t feel the need to use a ton of sugar,” she says. These berries are rich in antioxidants, vitamins C, E, and K, and contain fiber. At the same time, a half-cup of fresh berries only 25 calories, meaning you can load up, guilt-free.

BUTTER AND ROLLS HEALTHY HOLIDAY SWAP: WHOLE-WHEAT ROLLS AND OLIVE OIL - Munching on a dinner roll might fill you up initially, but the empty calories will leave you wanting more food soon after. Add butter into the mix and you’ve got a side dish that lacks any nutritional value. If the breadbasket is a staple at your holiday meals, try adding whole-wheat rolls into the mix. This will add more protein and fiber to the dish—and arguably more flavor. Then, trade the butter for olive oil for dipping. Olive oil contains heart-healthy omega-3 fatty acids. With this swap, you’ll cut down on sodium, too.

COLESLAW HEALTHY HOLIDAY SWAP: CABBAGE SALAD - Roosevelt has a mayo-free concoction that will still let you enjoy that crunchy bite of a raw cabbage dish. She suggests combining cabbage, coconut milk, apple cider vinegar, and sea salt for a lighter version of coleslaw. “Coconut milk is lactose-free and rich in a nutrient known as lauric acid which has been linked with helping reduce cholesterol and heart health,” she says of the dish. Another option: make coleslaw with your family’s favorite salad dressing instead of mayonnaise. The swap will eliminate around 2 grams of fat and 88 milligrams of sodium per serving if you use a dressing like balsamic vinaigrette.

EGGNOG HEALTHY HOLIDAY SWAP: DARK HOT CHOCOLATE - Roosevelt’s go-to recipe is 1 tablespoon of raw cacao powder, 1 teaspoon of maple syrup or stevia, and 1 cup of unsweetened almond milk. Heat up the concoction for a sweet treat that’s also rich in heart-healthy antioxidants. Making the swap will eliminate the heavy cream and whipped eggs that add 150 milligrams of cholesterol, 11 grams of fat, and 20 grams carbohydrates to the traditional beverage.

By: Julia Naftulin, Health Magazine

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
  "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)