By: Rebecca Lee Salazar
University of Texas

If you’re struggling with meal planning and eating healthy right now, you’re not alone. While trying to avoid grocery stores, you may be ordering more take-out than usual or reaching for snacks you normally would not eat due to stress or because healthier choices are not available. It’s completely OK and understandable to cut yourself some slack, but it’s also important to make sure you are getting enough nutrients to support yourself.

“Our bodies need to be nourished to fight infection and disease,” said Marissa Epstein, director of the UT Nutrition Institute. “A team of nutrients in foods work interdependently to strengthen our immune response when our bodies are defending against infection.”

Epstein says the first step in incorporating a more nutritious diet at home is reframing your attitude toward healthy eating by remembering all of your favorite healthy foods that make you happy and feel good. Creating these positive associations can help take off some of the stress around healthy eating — making it feel less intimidating and demanding.

We asked Epstein to share some healthy nutrition tips to inspire our current meal planning.

1. Set a schedule.

You should be taking a break and eating every three to four hours based on your hunger cues — starting with breakfast. Add an appointment on your calendar or set an alarm on your phone to remind yourself when to take snack and meal breaks.

2. Shop wisely.

Grocery shopping is serious business. You need a plan that will get you in and out as quickly as possible with food that lasts until your next trip. The best strategy for this is to make a grocery list. Have some backup food options just in case stores run out of your favorite items. If you’re ordering through a curbside pickup service, check your order against your list to make sure you didn’t miss anything.

3. Separate food and work.

Avoid setting up your home office in a place where your kitchen is in plain sight. It’s easy to gaze over your laptop straight into a pantry of snacks, so try your best to avoid the environmental cues tempting you to eat when you’re not hungry. Plan to eat when it’s time to eat and work when it’s time to work. Separating these two activities will help you enjoy your meals more and prevent you from snacking because of stress or boredom.

4. Stay hydrated with food.

Keeping a glass of water at your workstation is a good practice, but drinking water isn’t the only way your body stays hydrated. When you eat foods with high water content such as frozen or fresh fruits and vegetables, your body breaks down the water trapped inside the plant fibers. That water is released into your body slowly — keeping you hydrated for an extended period.

5. Use caffeine strategically.

Caffeine is a diuretic and an appetite suppressant, so it can cause dehydration and mask your natural hunger cues. If you neglect your body’s natural cues and don’t eat food while drinking coffee, you may end up with a dramatic drop in energy later in the day. Avoid the afternoon slump with a morning cup of coffee followed by an energizing lunch. Switch to your favorite caffeine-free tea in the afternoon.

6. Eat to support your brain’s performance.

With your mental energy being pulled in different directions, it’s important to nourish your brain for better cognitive function. Your brain prefers glucose to stay energized, so try to incorporate complex carbohydrates into every meal to break down glucose slowly throughout your day. Optimize your brain function by adding omega-3 fatty acids, which are found in fish, nuts and seeds. And don’t forget to take a walk outside for at least 10 minutes a day so you can activate vitamin D in your body and support your mental health.

7. Make meals a shared experience.

Research shows that home-cooked meals tend to be healthier than other options. Set some time away from work to meet in the kitchen with family members or roommates to cook a meal. If you live alone, cook the same meal with a friend over a video call. By reframing dinner as a shared experience, you can turn a chore into a way to spend time with those you love.

Creating healthy nutrition habits can be challenging under the most normal circumstances, so meet your needs where they are and do what you can to keep yourself and your family healthy and safe.

By Heather Gillin
Texas A&M University College of Education and Human Development

It turns out that it is, in fact, about who you know. According to Texas A&M University health education researcher Meg Patterson, who you are connected to can have huge impacts on your health and health literacy.

“So much of our research on health is about individual risk factors, things like ‘How often do you exercise, what is your race, ethnicity, income etc.,’” Patterson said. “But in reality, if you are not nested in the right network of people, it does not matter if you are perfect individually. On the contrary, you can have everything stacked against you, but if you are in the right network you can overcome anything.”

Patterson, an assistant professor in the Department of Health and Kinesiology, uses Social Network Analysis to learn more about health in populations. Social Network Analysis is a theory and method that reveals how things connect and how those connections are meaningful.

She conducted a review of research that used Social Network Analysis to assess college-aged adults’ health. She found that no matter the health topic, relationships had the power to generate positive or negative health outcomes. For example, the review included a study that analyzed international students in the United States and the people they spent their time with while abroad.

“Those that had networks that were more composed of their host country friends versus home country friends were less stressed, acclimated better and had less homesickness,” Patterson said. “Whereas, those that were connected with people from their home country felt more homesick.”

Another study pointed to a less surprising health outcome: Students who are connected to people who drink heavily are more likely to drink heavily themselves. Patterson said the key takeaway is that there is something protective about being connected to people. She said the more central a person is in their network, or more densely connected, typically the more protected the individual is.

“This research was college student health, but the literature outside of college student health supports that as well,” Patterson said. “Social belonging is good for us and overall, while there may be some aspects where bad things can diffuse through your networks too, generally speaking, we are happier and healthier people when we are well connected.”

She noted this could explain some health inequities that exist. Individuals that face disparities, like rural populations, can suffer negative health outcomes due to their difficulty to connect to others, such as health care practitioners. However, these individuals are not the only ones who have trouble connecting.

“We are existing in a time where social connection is not as easy as it used to be, especially in-person social connection,” Patterson said. “But being courageous enough and sacrificing your own comfort and energy to connect with people can translate to big, positive health outcomes.”

She said removing one person from a network changes the entire network as a whole. Therefore, making even just one connection with a person can impact you and those around you. Considering how connecting with people can have such a huge influence, Patterson said that health educators should utilize people as a health literacy asset.

“For health literacy, it is such an important thing to remember as researchers that we cannot expect to make someone more literate by handing them a pamphlet at a clinic, which has been a historical approach, especially for health education,” she said. “But really capitalizing on how people are learning what they learn and how people know what they know, it is really through who they are connected to.”

Patterson plans to continue using Social Network Analysis in her future research as a means to better understand populations and their health.

“Social Network Analysis is one way to tap into relationships and not only use it to learn more about health but also give us key intervention points to make our efforts more successful than they have been in the past, and hopefully make for a more equitable and literate population,” Patterson said.

Connecting with people can have a significant impact on health outcomes.

It turns out that it is, in fact, about who you know. According to Texas A&M University health education researcher Meg Patterson, who you are connected to can have huge impacts on your health and health literacy.

“So much of our research on health is about individual risk factors, things like ‘How often do you exercise, what is your race, ethnicity, income etc.,’” Patterson said. “But in reality, if you are not nested in the right network of people, it does not matter if you are perfect individually. On the contrary, you can have everything stacked against you, but if you are in the right network you can overcome anything.”

Patterson, an assistant professor in the Department of Health and Kinesiology, uses Social Network Analysis to learn more about health in populations. Social Network Analysis is a theory and method that reveals how things connect and how those connections are meaningful.

She conducted a review of research that used Social Network Analysis to assess college-aged adults’ health. She found that no matter the health topic, relationships had the power to generate positive or negative health outcomes. For example, the review included a study that analyzed international students in the United States and the people they spent their time with while abroad.

“Those that had networks that were more composed of their host country friends versus home country friends were less stressed, acclimated better and had less homesickness,” Patterson said. “Whereas, those that were connected with people from their home country felt more homesick.”

Another study pointed to a less surprising health outcome: Students who are connected to people who drink heavily are more likely to drink heavily themselves. Patterson said the key takeaway is that there is something protective about being connected to people. She said the more central a person is in their network, or more densely connected, typically the more protected the individual is.

“This research was college student health, but the literature outside of college student health supports that as well,” Patterson said. “Social belonging is good for us and overall, while there may be some aspects where bad things can diffuse through your networks too, generally speaking, we are happier and healthier people when we are well connected.”

She noted this could explain some health inequities that exist. Individuals that face disparities, like rural populations, can suffer negative health outcomes due to their difficulty to connect to others, such as health care practitioners. However, these individuals are not the only ones who have trouble connecting.

“We are existing in a time where social connection is not as easy as it used to be, especially in-person social connection,” Patterson said. “But being courageous enough and sacrificing your own comfort and energy to connect with people can translate to big, positive health outcomes.”

She said removing one person from a network changes the entire network as a whole. Therefore, making even just one connection with a person can impact you and those around you. Considering how connecting with people can have such a huge influence, Patterson said that health educators should utilize people as a health literacy asset.

“For health literacy, it is such an important thing to remember as researchers that we cannot expect to make someone more literate by handing them a pamphlet at a clinic, which has been a historical approach, especially for health education,” she said. “But really capitalizing on how people are learning what they learn and how people know what they know, it is really through who they are connected to.”

Patterson plans to continue using Social Network Analysis in her future research as a means to better understand populations and their health.

“Social Network Analysis is one way to tap into relationships and not only use it to learn more about health but also give us key intervention points to make our efforts more successful than they have been in the past, and hopefully make for a more equitable and literate population,” Patterson said.

The trickle-down effects of stress can make you sick, give you a nosebleed and even stop your period. Often, people may have trouble recognizing and preventing stress, which can ultimately further increase their stress levels. Bradley Bogdan, LCSW-S, clinical social work supervisor at the Department of Psychiatry in the Texas A&M College of Medicine, explains some simple ways you can position yourself using your day-to-day routine and environment to reduce your stress levels.

Nature: Surround yourself with nature to help stress relief

A growing number of studies show visiting green spaces and being exposed to natural environments can reduce stress. “Natural-looking spaces have a big effect on minimizing stress and improving your overall health,” Bogdan said. “Simply viewing representations of nature helps reduce stress. Many hospitals often put a fake skylight above beds to create calming environments.”

For example, a new partnership between Houston Methodist Hospital, the Texas A&M University and Texas by Nature founded the Center for Health and Nature. The new center works to incorporate nature into healing environments.

If you are feeling chronically stressed, try to incorporate more nature-themed elements into your work and living space. Whether pictures, aquariums or greenery, elements of nature are proven to reduce stress levels.

Exercise: Find reliable, healthy ways to relieve stress

“Many people struggle to find healthy ways to discharge their stress,” Bogdan said. “Finding a reliable way to discharge stress is critical. You will never get rid of all stress. It will always be a factor, and people need to know how to control it day-to-day.”

Exercise is a great tool to regulate stress. “To help stress, you do not need much exercise. What matters the most is that you do it regularly, more so than strenuously,” Bogdan said.

Social connection: Utilize all members your social circle to encourage stress relief

“A regular amount of positive social interaction is important,” Bogdan said. “Different from those with whom you share a deep connection, a broad level of low-stake relationships is important to maintaining healthy stress levels.”

For example, you may speak your mail carrier every day for a few minutes, but you may not necessarily invite him or her to dinner. This regular, small positive interaction with someone does wonders for reducing stress. Bogdan says engaging in regular social interaction has great implications on relieving stress.

Professional help: Can therapy help me feel less stressed?

“A lot of the common modalities of therapy is focused on working with people to think a different way,” Bogdan said. “Not necessarily changing the facts, but reframing how they think about the facts.”

Many times, financial stress can make people feel stuck in a stressful situation. People may struggle to make ends meet, and they often struggle with that stress monthly. Therapy can help these people re-evaluate their financial priorities. Perhaps, they do not need that specific car. Or perhaps, they easily succumb to peer pressure and eat out too often for their budget.

Similarly, therapy can also help relationship stress. “People may feel entrenched in a push and pull within a relationship,” Bogdan said. “Certain relationships can cause an incredible amount of stress.” A common example is the amount of stress caregivers feel when taking care of others. Therapy can help the caregiver understand that the entire burden does not have to be placed upon them.

Other ways to manage stress

“Ultimately, to better manage your stress, you need to find stress coping mechanisms that work for you,” Bogdan said. “One of the biggest problems people face is they rely on poor coping mechanisms.” While stress eating or binge drinking alcohol may temporarily provide some stress relief, they do not solve the underlying issue. Likewise, they end up causing more stress in the long term.

Bogdan also recommends getting a healthy amount of sleep and practicing daily mindfulness and meditation. Both sleep and meditation can improve your concentration and regulate your mood, which will make you better able to cope with stress.

Am I stressed?

“The first step to reducing your stress is recognizing you are stressed,” Bogdan said. “Stress is hard to recognize. Many people need a health care professional to tell them their back pain or chronic headaches are a result of stress, not another issue.”

If you are unsure how much stress is too much stress, or are having trouble managing your stress, then speak with your health care provider. Most primary care providers may be able to help you manage stress through lifestyle changes. They can also refer you to a therapist, like a licensed social worker, for more specialized help.

By Rebecca Lee Salazar
University of Texas

Staying active while social distancing may look and feel different from your familiar go-to workout routine. The usual trip to the gym or group exercise class isn’t accessible in the way that it used to be, and these abrupt daily changes may cause different reactions and feelings to arise — including a lack of motivation. But skipping out on daily movement all together can hinder your health and well-being.

CieCie Leonard, assistant director for fitness and wellness at The University of Texas at Austin Recreational Sports, says that continuing or starting an exercise routine during this time is not only beneficial for your physical health, it can improve your mood and performance in class or at work. “Getting up and moving can help reduce any additional stress, pain or stiffness that may be occurring from being at home, and it can increase energy and focus levels, which helps you show up as your best self.” We asked her to share some tips on how to stay active and motivated during these challenging times.

1. Find the right fit.

Spend some time reflecting on what physical activities you enjoy doing. Do you prefer walks around your neighborhood or high-intensity workouts? Do you have the most time and energy in the mornings or the evenings? Figuring out what works best for you and what makes you happy will help you stay consistent. Don’t be afraid to try new things!

2. Develop a routine and structure.

Depending on your schedule and goals, set aside 5, 10, 45 or 60 minutes a day to get moving. Make an appointment on your calendar, set an alarm on your phone or keep a journal that will help you make this time a priority.

3. Set small and realistic goals.

Meet your fitness abilities where they are. If you’re just beginning, this isn’t the time to overexert yourself. Listen to your body and start at a pace that feels good. If you’re a seasoned fitness fanatic, don’t underestimate yourself. Write down your goals and review them often to stay motivated.

4. Satisfy your mental and physical needs simultaneously.

By being at home, you’re probably walking much less than you’re used to. Try to combat this by satisfying your mental and physical needs at the same time. Call a friend or family member while walking around your neighborhood.

5. Find an accountability partner.

Having someone who can keep you accountable is so important right now. Work out with a loved one over video chat, join an online fitness challenge or send encouraging texts to your workout buddies. Simple words of encouragement can make all the difference.

Ready to start moving? UT RecSports is offering fitness resources and releasing two new online TeXercise classes every week this spring semester. These workouts are easily accessible and can add some fun variety to your new workout routine.

However you choose to break a sweat, remember to grab some water and, most importantly, have some fun. It’s difficult times such as these when a little motivation and a lot of heart help us to keep moving.

By Madelyn Gee
Reporting Texas

Austin resident Kristi Lippincott was used to touching people physically through her massage practice. However, professional cuddling has allowed her to use her experience in touch to help others emotionally as well. 

Lippincott became the first licensed massage therapist to offer professional cuddling services in Austin when she started Austin Cuddle Commune in 2016, she said.

“I’ll call it therapy with hugs,” she said. “I am not a therapist, but it is very therapeutic.”

Lippincott’s business is part of a growing trend. Professional cuddling is becoming increasingly popular around the country. In the past 10 years, cuddling businesses have opened in  Georgia, New York and Texas. In 2015, there was even a national cuddling convention in Portland, Ore.

Lippincott provides one- to five-hour cuddling sessions for about $80 an hour. 

Lippincott’s platonic cuddle sessions include more than physical touch, incorporating activities such as reading, lying down, or playing games. 

“I will ask you questions and guide you in order to customize your session to help you be comfortable, relaxed and feeling this sort of love a mother gives her child,” Lippincott said. 

To become a listed practitioner for the international cuddling organization Cuddlist, a cuddler must complete a $149 online training course. The training takes about 30 hours “if one really focused on it,” Cuddlist Co-Founder and Director of Training Madelon Guinazzo said.  To become a Cuddlist-certified cuddler, practitioners must submit feedback from clients and talk to a Cuddlist mentor. Certification costs $249.

The code of conduct for Cuddlist  requires the client and practitioner be 18 years old and that the cuddling session remain strictly platonic with no genital touching or exchanging of bodily fluids. 

Payment for sessions is handled between the client and practitioner directly. Payment is usually taken in cash, according to California-based professional cuddler Kat Demille.

Demille, whose resume includes burlesque dancer and sex expert, says there are rules and emotional checks that must be made before diving into the field. In her busiest years, she has had between 20 to 30 clients.

Demille says that clients seeking cuddling services are often struggling emotionally and that it is important for practitioners to maintain positive energy.

“The reason you have to feel the best possible is because you are going to be around people who don’t in some way or another,” Demille said. “You have to be strong enough to maintain your frequency of energy around these people.” 

Demille says people in search of cuddling services fall into different categories — those who are cheating on a partner, those who are not cheating on a partner, those who believe they are not good enough for a relationship, business people who travel too much for a relationship, and women who simply want someone to hold and love on. 

Most clients are men, Demille said. 

Clear rules regarding consent and respect are extremely important in the profession, Demille said. 

“Cuddling is more about tenderness, it is more about needing some type of physical contact that is non-sexual in nature. I am always very clear that I am not a prostitute but I never judge the people who need that,” Demille said. 

Potential clients sometimes see professional cuddling as synonymous with prostitution, and while there is no judgment for those who do want those services, professional cuddling is far from prostitution, Lippincott said. 

While cuddling is considered an intimate act, there are steps taken to avoid any sexual interaction by conducting sessions in a separate location away from the practitioner’s home, like an office or hotel room, Demille added. 

“You will have guys that try to turn it into something sexual. Try to accidentally touch you or start talking dirty or try to kiss you on the lips,” Lippincott said. “There are going to be guys that push the boundaries, so you’ve got to be really strong. You’ve got to lay down those rules, which is why I have a contract that they have to sign.” 

Lippincott makes sure that a third party knows about cuddling  appointments to ensure safety and that no information about the client will be shared outside of the session

If one of these rules is broken, the session is immediately over and there are no refunds. There is no judgment for those looking for a sexual relationship, but that is not what Lippincott and other cuddlers provide, Lippincott said. 

Boundaries for client and practitioner are made clear in an opening agreement. They both verbally acknowledge that they will take responsibility for their actions, speak up when they are uncomfortable, and make each of their wants and needs known.

The physical and emotional benefits of cuddling can be seen on a psychological and even neurological level, according to clinical psychologist Carla Manly, who is based in Santa Rosa, Calif. 

Cuddling releases hormones that positively affect the body, including oxytocin, and decreases debilitating hormones in the body such as stress and adrenaline, Manly said.

“Oxytocin levels rise, making us feel a sense of love and being loved,” she said.

“Neurobiologically, we are diminishing the stress hormones, increasing the oxytocin as well as generally increasing dopamine and serotonin levels,” Manly added. 

The COVID-19 pandemic has led to cuddlers around the country having to adapt their practices.  Some now offer socially distanced walks as a replacement for cuddling as well as masks for in-person sessions. Lippincott has plans to use Zoom for online cuddle sessions and outdoor meetings. 

Despite current parameters, cuddling has formed a community of people connected by touch, Lippincott said. 

“You still have somebody that is letting you know ‘You are OK. I care about you and I am interested in whatever you have to say and showing up for you in whatever way you need and want,’ ” Lippincott said.  “I can’t believe that I get paid to do this because it’s so fulfilling for me, and I help people. So it’s pretty amazing to be trusted,” Lippincott said.