INPUT ARTICLE: Article: Many people are sensitive to certain foods that cause cold sores to appear when they are eaten in excess. If you tend to get cold sores easily, limit or stop eating the following foods:  Acidic foods, like tomatoes and citrus fruits. Avoid both raw tomatoes and foods containing tomato-based sauces, and stop drinking tomato, orange and grapefruit juice. Salty foods, like canned soups, fried foods, and snack foods. Excess salt can trigger a cold sore outbreak. Be sure to get plenty of vitamins and nutrients by eating fruits and vegetables. Eat balanced meals, making sure you eat a lot of leafy greens and other nutrient-rich foods. Take a multivitamin if you're concerned you aren't getting enough nutrients. Cold sore outbreaks are more common during periods of stress. You might notice an outbreak around the holidays, or during a particularly stressful time at work. Reduce your chances of getting an outbreak by taking care of yourself during stressful times. Getting enough sleep every night will ensure that your body is rested. Get at least 7 to 8 hours of sleep every night. If you are having trouble falling asleep, try soothing music or 10 minutes of meditation before going to bed to ensure that your body knows that it's time to sleep. Drink lots of water every day to ensure that your body is hydrated. This will not only keep your body healthy, but it can also ward off illnesses that can contribute to a cold sore outbreak. Cold sore outbreaks tend to occur when your immune system has been compromised. You might see them when you've got a cold or have been under the weather for another reason. Keep your immune system healthy by getting lots of sleep, drinking lots of water, and eating foods rich in vitamins and other nutrients. Take precautions against getting the flu or a cold. Wash your hands frequently during flu and cold season. Consider getting a flu shot if you're prone to cold sore outbreaks.

SUMMARY: Avoid foods that cause outbreaks. Eat nutrient-rich foods. Reduce your stress. Get plenty of sleep. Stay hydrated. Keep your immune system strong.


INPUT ARTICLE: Article: A food diary is a log in which you record everything you eat, along with its calorie count, each day. A good way to keep a food diary is to record your meals and snacks on your phone. You could use a simple notation file to track your meals, or you could try an app like MyFitnessPal, Lose It!, or Noom Coach. Since you're not just monitoring what you eat, but also working out, it's a good idea to add a workout aspect to this food diary, too.  Add 2 additional columns to each day's diary entries briefly describing the day's workout routine and tallying how many calories you estimate you burned. The health benefits of fruits and vegetables are almost too numerous to list. The high water content in fruits and veggies will leave you feeling full but not add a significant calorie load to your diet. Their high fiber content will keep your gut clean and operating efficiently.  Fruit contains many phytochemicals (naturally occurring compounds) that promote good health. Aim to eat 1-2 servings of fruit and 5-9 servings of vegetables per day. An example of 1 serving is 2 cups (16 oz) of leafy greens. Foods with fiber take longer to digest than less-fibrous foods, meaning the will keep you feeling full longer. In addition to fruits and vegetables, popcorn, brown rice, and whole grains are some foods that pack in fiber. Unless you're adhering to a very intense workout schedule, you should try to limit your fat intake. Stay away from fast food, fatty snacks like potato chips, and other junk foods.  Get your fats from avocado, olive oil, peanut butter, nuts and other natural sources for your fat needs. Have an adequate (but not too big) breakfast. Try to eat most of your calories by 3:00 each day. If you eat most of your calories earlier in the day, you'll be able to draw on that energy throughout the day and won't need to eat as much as the day continues. This will keep you from eating continuously throughout the day. Porridge with banana or berries makes a great breakfast. Other healthy options include whole-grain toast with a hard-boiled egg, oatmeal with fruit, or a vegetable smoothie. You might struggle with the temptation to eat fatty, sugary, and salty foods—the very foods that you should avoid when trying to get and stay fit.  Unless you have superhuman willpower, you might give in to their temptations sometimes. Rather than setting up specific rules against eating any one food, eat unhealthy things in moderation.  Summer is a great time to eat ice cream, for instance. As long as you don't make a regular habit of having a post-workout ice-cream cone—thus negating any benefits you might have gained from working out—it's probably okay for you to have some ice cream once in a while. Maintain portion control when eating foods that you usually wouldn't indulge in.

SUMMARY: Keep a food diary. Eat fruits and vegetables. Get lots of fiber. Avoid fatty foods. Eat early. Don't deny yourself everything.


INPUT ARTICLE: Article: Staying sane, to a large degree, is about feeling like you are in control of your life. While we cannot control everything, calmly dealing with problems and setting long-term goals will give you a sense of agency and control. Staying sane is about knowing your needs and wants and feeling like you can fulfill them. While it is easy to get caught up in negative emotions, we should remember to talk about what makes us happy. Take the time to write, not just think, a list of things you love in life.  Think about what relaxes you, people you love, successes you've had, what you do for fun, and locations where you feel "at home." Resist the urge to be critical. Just think about what makes you happy, whether it is as simple as a cupcake or as complicated as your career. When you feel like you are on the edge, doing something you are good at reinforces your sense of self-worth and purpose. You show yourself that you are capable of creating success and controlling your life.  Find a hobby and dedicate time to practice. Taking pride in yourself makes working easier and your accomplishments more fulfilling. " Whether it is being near a co-worker or grocery shopping at the end of the day, you should note the times you feel overwhelmed and avoid the situation next time it comes up.  If there is a particular person who makes life difficult, tell them that you are "really sorry, but have to go at the moment," or go to the bathroom for a minute. Excuse yourself from situations where you feel uncontrollable stress or worry, even if it is only briefly. If, for example, you dislike lots of noise, bright lights, and crowded spaces, you may realize that living in a city is not the right lifestyle for staying sane. On the other hand, if you feel content and comfortable when you are with your significant other, remember the importance of that connection when times are tough. Recreate the patterns that promote your sanity, and break the ones that don't. Approach your day from a personal perspective. Think: what do you have to do to be happy? Don't worry about what you have to do to make others happy You are not an illness. Instead of saying "I'm bipolar," say "I have bipolar disorder." Instead of calling yourself "a schizophrenic," say "I have schizophrenia." By not letting a mental health disorder define you, you remain in control of your life and sanity. Having a mental illness is not your "fault."

SUMMARY:
Start taking control of your life. List the things that make you feel happy and safe. Do things that you are good at. Note the situations that make you feel "insane. Recreate positive patterns in your life. Never equate yourself with an illness.