We Are Still Social Beings (Even in 2024!)

Humans are social animals. For much of history, people lived in large, multi-generational family groups, stayed close to where they were raised, and communicated in person. Modern society, technology, and culture have changed all that. Even with last year’s explosion with AI LLMs (and the intelligent bots released such as Pi, Replika, etc.), it’s much easier to feel isolated despite the constant connection that technology provides (not to mention the potential security concerns that come with some for-profit companies collecting an “emotional fingerprints” of individual subscribers).

This lack of genuine human connections has serious implications for our health. Studies show that human interaction is essential to the physical, mental, and emotional growth and well-being of all people. Even babies that are not touched, picked up, and interacted with can develop behavioral and mental disorders that follow them all their lives. Without real, in-person relationships, human well-being suffers.

Conversely, strong relationships bring many benefits. Health benefits of strong friendships include:

• lower stress
• quicker healing
• healthier behaviors
• a sense of purpose and connection
• a longer life

It is well-established that high-quality relationships can increase your lifespan, help you heal faster, and keep disease and illness at bay. Improving and increasing the size of your social circle not only keeps you more active, but the support your friends, family, colleagues and even acquaintances provide can make the difference between recovering from serious health setbacks and not. Yes, not just infants but all of us, including older people, can fail to thrive without healthy relationships. We need other people in our lives to be happy, healthy, contributing members of society.

Digital Relationships vs Real-Life Connections

Some might ask, isn’t being digitally connected as good as being connected in person? While this is a very deep question that we will explore further in future blog posts, we suggest that there are benefits that real-life, in-person relationships produce that digital-only relationships cannot fully replicate.

In addition, constant digital stimulation, while designed to keep people more closely connected and in communication, often has the opposite effect. We have all experienced (and most of us ourselves have at times been the very) people who pay way more attention to their phones than they do to the person sitting across from them at the dinner table, or next to them on a road trip. People need one-on-one communication. They need to engage with other people on a deeper level than technology and the limitations of Zoom can provide. We need real relationships, in real life.

So, here’s our health hack for 2024: find a buddy, step outside, engage in a meaningful conversation, and give family and loved ones hugs. We promise, you’ll feel better for it! Here’s to a wonderful start to 2024, filled with healthy relationships and thriving well-being.

• Why is it so hard to eat healthy when we know we should?  
• What is our mindset toward food?
• Why do we resist positive mindset changes towards food?
• How do we change our mindset towards food?
• What questions do we need to ask?
• Going further than simply losing a few pounds

Why is it so hard to eat healthy when we know we should?  

While there are most likely a multitude of factors involved, a big part of the problem lies with our mindset towards food.  

What is our mindset toward food?

What is food to you?  While all of us know that food is required to maintain the health of our bodies, we tend to place more on food than what it can offer.  We often treat food as a source of fulfillment and completion instead of as a source of fuel and enjoyment.  

Food is certainly more than just nutrition for our bodies. There is a sensual element to food; things like, the smell of freshly baked bread, a beautifully arranged table full of holiday foods, and the combination of different tastes and textures.  All these elements combine to make many of our mealtimes a rich experience.  

It is tempting, however, to take our enjoyment of food a step further than we should. It is way too easy to look to food to bring us a level of fulfillment that only deep relationships can offer.

If we truly want to pursue optimal physical health, we must change how we relate to food.  And that change in relationship is one that we resist. This resistance is the core of why it’s so hard to eat healthy foods when we know we should.

Why do we resist positive mindset changes towards food?

We resist it because our unhealthy relationship with fat and sugar-laden foods, while harmful to us over the long haul, helps us to some degree.  As a result, we resist giving up the role that food is playing in our lives. 

Food comforts us, provides emotional support, reduces stress, and numbs our anxiety.  And we need comfort, support, and things that can reduce stress in our lives.  It’s not wrong to want and need these things. These are legitimate needs that food seems to address. This is why it is so hard to give up this role that unhealthy food plays in our lives.

Rich desserts and buffets of food promise so much, but ultimately offer so little (yes, they are called, “empty calories,” for a reason).  While food is great for nourishment, it is a poor source of fulfillment.  We place legitimate needs and demands upon food that it simply cannot meet.

If you truly want to eat healthy, you have to be willing to ask yourself if you are ready to change the terms of your relationship with food.  And changing that relationship won’t come easy.

How do we change our mindset towards food?

Changing what “almost works” as one addiction specialist writes, is not easy.  My ongoing conversations with my clients are almost never about food or calorie intake or just body fat percentage.  Dialing in their nutrition is easy compared to addressing the deeper issues of their relationship with food. 

We talk about their mindset. This includes things like the stress in their lives, their relationships, and how they are using food to quell anxiety and numb their emotions. It’s these elements of their lives that make the biggest impact on what they eat. This sets them up for healthier eating habits and sustainable weight loss rather than just rapid weight loss due to a low-calorie diet that is unsustainable.

So if you want to lose weight and also get and stay healthy, ask yourself a different set of questions.  

What questions do we need to ask?

We typically ask “What?” when we need to ask “Who and Why?” Instead of questions like, “What should I put in my refrigerator and pantry? What should I eat?”, ask yourself questions such as,

• Who can support me on my journey to better health? 
• Who might want to get healthy with me? 
• Who can help hold me accountable? 
• Why do I want to get healthy? 
• Why do I have an unhealthy relationship with food? 

Going further than simply losing a few pounds

Taking the time to act on your answers to these questions will provide you with the support, accountability, and cognitive retraining you need to create lasting good health. This will take you a lot further than simply following a diet plan to lose a few pounds or exercise weight management. It will instead set you up for steady weight loss and will help you create a level of health that you may have thought was no longer possible.

If this approach makes sense to you but you’re unsure who might walk alongside you in this, I invite you to reach out for an exploratory conversation. I’m more than happy to discuss your goals and find the best way we can help. Alternatively, feel free to drop by Zion and talk to one of Zion’s experts in person. We would love the chance to show you what we can do for your health and weight loss goals!

—

Author Bio

Brian Owen is a health and wellness coach in Katy, TX. Prior to becoming a health coach, he served for 12 years as a pastor in Katy, TX, and 20 years as a chaplain to university students.  He brings his life-long passion for transformation into the lives of his clients, helping them not only lose weight but become the best version of themselves. He saw his own health significantly improve after losing 30 lbs and learning how to maintain a healthy weight.

If you’d like to learn more about his health program, click here to fill out his intake form and set up a free health assessment. You can also email him with questions at gethealthy@coachbrianowen.com or reach him by phone at 281-638-1821.

Here are a few tips to stay healthy through the summer from me, Brian, your local health and wellness coach:

• Stay hydrated with plenty of water
• Grill your foods
• Enjoy the summer fruit season
• Eat mindfully on vacation 

Stay hydrated with plenty of water

Get in the habit of starting your day with a glass of water and keep drinking at least 64 oz. each day. The summer of 2023 has been a hot one so far, and the combination of humidity and high sun exposure that we all experience is significant. Water is essential to good health and it’s easy to develop the healthy habit of drinking plenty of water. 

Before bed each night, I set my water bottle next to my coffee maker so that I can easily keep my habit of beginning my day with water.

Water is great for ridding the body of toxins and helping you feel full. According to a study in the American Journal of Clinical Nutrition, reducing “liquid calories” from beverages such as soda, fruit punch, and sweetened ice tea is five times more effective for weight loss than cutting calories from solid foods.” The researchers say that because swallowing beverages does not satiate the body the way chewing solid food does, it causes people to overeat. 

Yes, developing simple healthy habits such as staying hydrated goes a long way so why not just drink plenty of water?

Grill your foods

Grilling is a great way to cook proteins and sturdy vegetables without requiring excess oil needed for pan frying.  The fats drip off the meat and make for a healthier meal.  Instead of sticking with the usual steak, burgers, or boneless chicken breasts, try grilling some sturdier fish like fresh tuna or salmon to take advantage of this leaner seafood that is rich in heart-healthy omega three oils. And with the right tools, you can grill your vegetables too. My wife gifted me with a set of metal trays that make it easy to grill veggies without them falling through the grill rack.

Enjoy the summer fruit season

When I began eating healthier, I started looking forward to the abundance of fresh fruits available each summer. The season begins with stone fruits like peaches and nectarines. A few weeks later, mangoes start showing up in abundance in the grocery store, along with blueberries and blackberries.  Plenty of watermelons too.  When summer begins to fade away, pear season starts taking off.  Fresh fruits are full of vitamins, antioxidants, and fiber and are a much healthier way to satisfy your sweet tooth.  

In our family, we always keep fresh fruit on hand (in addition to water nearby) to offer our kids in the summer as an alternative to unhealthy snacks. I’ve heard of other families bringing fruits and vegetables as snacks at our local kids’ soccer games and swimming events. Being able to combine outdoor activities and exercise plans with healthy summer snacks (especially citrus fruits that have vitamin C) and in-season produce sounds like a win-win for sure.

I also love the fact that we in Katy have the Farmers’ Market at the Church of the Holy Apostles by 99 available every Saturday morning…where we can get fresh fruit for sure! Heading outdoors and buying fruits and vegetables at our local farmer’s market also just helps us regularly spend time outdoors with other people in a natural way that can be incorporated into a daily life routine. One side tip – if you’re an extrovert, be sure to wear sunscreen to protect your skin and avoid sun damage as two hours can easily fly by when talking with the kind and interesting farmers and vendors there.

Eat mindfully on vacation 

So many restaurants have healthy options for customers, even many fast food restaurants.  When you’re out and about this summer on vacation, look for healthier options. When you’re out and about this summer on vacation, look for healthier options at your favorite restaurants. 

My kids love burgers, so when I take them to the In-N-Out Burger off of Fort Bend and I-10, I ask for the “protein style” burger and they wrap it in lettuce for me. Look for cauliflower rice at quick service tex-mex restaurants like Freebirds. Get the grilled nuggets at any of the Chik-Fil-A’s in town (and, yes, I know two of them are along I-10 as well).

Ask for your salads with the dressing on the side.  At sit-down restaurants, choose grilled meat options like fish or chicken at sit-down restaurants.  Ask for grilled vegetables on the side and steer away from starchy potatoes and pastas. Gringo’s Tex-Mex will turn your starchy fajita meal into a healthy one by swapping out your flour tortillas for large lettuce leaves and by giving your veggie side dishes in place of their rice and refried beans. 

Here’s the bottom line on eating out: Restaurants want your business and they are usually more than willing to accommodate your requests, so don’t be shy to graciously ask for what you want!

Why Not Enjoy a Healthy Summer? 

The change of pace and the heat of these summer months doesn’t have to melt away all your hard work to stay healthy during the rest of the year. While our hot Houston sunny days can make it more challenging to stay cool, stay active, and maintain desired levels of physical activity or exercise routines, following simple tips such as the ones above can make a world of difference.

Put these tips into practice during these warmer weather days and set yourself up for a healthier fall once you return to the normal routine of the school year. A healthy summer leads to a healthy fall and healthier rest of 2023!

—

Author Bio

Brian Owen is a health and wellness coach in Katy, TX. Prior to becoming a health coach, he served for 12 years as a pastor in Katy, TX, and 20 years as a chaplain to university students.  He brings his life-long passion for transformation into the lives of his clients, helping them not only lose weight but become the best version of themselves. He saw his own health significantly improve after losing 30 lbs and learning how to maintain a healthy weight.

If you’d like to learn more about his health program, click here to fill out his intake form and set up a free health assessment. You can also email him with questions at gethealthy@coachbrianowen.com or reach him by phone at 281-638-1821.

For $25 off your next full physical exam, please just print and bring this page with you to Zion Urgent Care Center.

Q: First of all, why do so many people fail at their New Year’s resolution to lose weight?

Most people start with good intentions about getting healthy in the new year and losing weight, but they often rely solely on willpower. Willpower is not enough to create long-lasting behavioral change around weight management. 

Willpower is great when it works.  Your willpower enabled you to get your homework done in school and as an adult, it gets you out of bed in the morning for work, but it’s a limited power source for change. It doesn’t stand a chance against something as significant as changing your eating habits.

Issues around unhealthy eating are usually tied to something deeper than simply saying “no” to a second helping. You simply can’t white-knuckle your way to a healthier relationship with food. 

You need more tools than just your willpower. You need a holistic approach beyond relying solely on a healthy eating plan.

You need things like:

•  a supportive community for accountability and encouragement,
• a guide or a coach, and
• educational tools to enable you to shift your mindset and habits around food and motion.  

This more robust model that I’m suggesting here is similar to what is offered in 12-step groups or therapeutic environments.  Successful long-lasting changes to your eating habits (e.g., healthy foods, healthy fats, lean protein, mindful eating, etc.) and your health flows from more than just following a diet plan.

Q: How important is exercise for losing weight?

Exercise is great for stress management, strengthening muscles, and building endurance, but it’s not the most important factor in healthy weight loss. And yet every January, our gyms are full of people who think exercise is the most important component for weight loss and long-term health.

While many would tell you that 80% of weight loss is related to nutrition (e.g., fewer calories, eating adequate protein, eat healthy food, etc.) and 20% is related to exercise (e.g., burn excess calories, build muscle mass, etc.), I think this ratio leaves out the most important factor for getting healthy:  your mindset. 

I firmly believe that a change in mindset is THE most important variable when it comes to getting healthy, followed by good nutrition, and then exercise. 

Without a shift in mindset and the tools to change your thinking and your habits, it is difficult to maintain a healthy weight over a lifetime.

Q: Why is yoyo dieting so common?

Many of my clients come to me with a conflict-driven motivation to lose weight.  Maybe they had a health scare, or their doctor warned them that their cholesterol or blood pressure was too high, or they’ve learned that they’re pre-diabetic.  Whatever the issue, these clients come with a sense of urgency and a desire to solve their health problems.

And while these problems need to be solved, there’s a catch. Once they start getting healthier and the problem begins to go away, so does their motivation to complete their weight loss goal.

This is the reason why so many people yo-yo diet.  Their motivation is tied to the urgency of the problem.

They have a health problem that begins to disappear with the unwanted pounds, and the motivation to pursue optimal health begins to dissipate as well.  They experience weight loss and then weight gain again and again. This cycle repeats itself as the weight and its related problems return.

The solution to yo-yo dieting is to focus less on solving a health problem and more on creating a healthy life.

Ask yourself questions like:

• What kind of life do I want to live?
• Where do I want to be with my health at this same time next year? How do I want to look and feel?
• What do I want to be doing that I can’t do now?
• What do I want to be different about the quality of my life?
  

Getting clear on your answers to these kinds of questions allows you to tap into the power of a compelling vision for your life. This will free you from the endless cycle of yo-yo dieting and propel you forward to achieve your health goals (and help you lose weight) and set you up for a lifetime of optimal health and wellness.

Q: What should I look for when considering a health program?

When considering your options for getting healthy, look for a program that meets these five criteria:

1.  IS IT SIMPLE?
   Is it something you can do on a hard day or a hectic day? Is it something you can do when motivation is low and time is short? Does it involve a lot of prep time or math?
   
   
2. IS IT SUSTAINABLE?  
   Is it setting up something you can actually do for the rest of your life?
   
   
3. DOES IT PRODUCE LASTING RESULTS?
   In other words, it not only helps you achieve your health goals but gives you the tools to move to better health and well being. Does it enable you to build healthy habits?
   
   
4. IS IT SCIENCE-BASED?
   Investigate the real story and people behind the “products” or system. Is there a medical review board? It is written up in peer-reviewed medical journals? Do physicians recommend it?
   
   
5. DOES IT HAVE A PROVEN TRACK RECORD?
   Years of testimonies and multitudes of lives affected should be something that influences your decision.

If you look for a health program that meets the criteria above or stop by Zion to get a weight management workup, you’ll have a much better chance of not just experiencing a temporary weight loss but of starting a new healthier, and sustainable weight loss and lifestyle.

Author Bio

What about the flu vaccine?

The CDC recommends annual influenza vaccination for everyone 6 months and older with any licensed, influenza vaccine that is appropriate for the recipient’s age and health status.

This information is from the CDC information on 2022-23 Seasonal Flu Vaccines:

How effective is the seasonal flu shot?

“Different influenza (flu) vaccines are approved for use in people in different age groups. In addition, some vaccines are not recommended for certain groups of people. Factors that can determine a person’s suitability for vaccination, or vaccination with a particular vaccine, include a person’s age, health (current and past) and any allergies to flu vaccine or its components. More information is available at Who Should and Who Should NOT get a Flu Vaccine...

Influenza (flu) vaccine effectiveness (VE) can vary. The protection provided by a flu vaccine varies from season to season and depends in part on the age and health status of the person getting the vaccine and the similarity or “match” between the viruses in the vaccine and those in circulation. During years when the flu vaccine match is good, it is possible to measure substantial benefits from flu vaccination in terms of preventing flu illness and complications. However, the benefits of flu vaccination will still vary, depending on characteristics of the person being vaccinated (for example, their health and age), what flu viruses are circulating that season and, potentially, which type of flu vaccine was used. More information is available at Vaccine Effectiveness – How well does the Flu Vaccine Work.”

What is the flu vaccine?

“Influenza (flu) vaccines (often called “flu shots”) are vaccines that protect against the four influenza viruses that research indicates will be most common during the upcoming season. Most flu vaccines are “flu shots” given with a needle, usually in the arm, but there also is a nasal spray flu vaccine.”

Is there more than one type of flu shot available?

“Yes. There are different flu vaccine manufacturers and multiple flu vaccines that are licensed and recommended for use in the United States.

For people younger than 65 years, CDC does not preferentially recommend any licensed, age-appropriate influenza (flu) vaccine over another during the 2022-2023 flu season. Options for this age group include inactivated influenza vaccine [IIV], recombinant influenza vaccine [RIV], or live attenuated influenza vaccine (LAIV), with no preference for any flu vaccine over another.

New for this season: For people 65 years and older, there are three flu vaccines that are preferentially recommended over standard-dose, unadjuvanted flu vaccines. These are Fluzone High-Dose Quadrivalent vaccine, Flublok Quadrivalent recombinant flu vaccine and Fluad Quadrivalent adjuvanted flu vaccine. More information is available at Flu & People 65 Years and Older.

All flu vaccines for the 2022-2023 season are quadrivalent vaccines, designed to protect against four different flu viruses, including two influenza A viruses and two influenza B viruses. Different vaccines are licensed for use in different age groups, and some vaccines are not recommended for some groups of people…

There are many flu vaccine options to choose from, but the most important thing is for all people 6 months and older to get a flu vaccine every year. If you have questions about which vaccine is best for you, talk to your doctor or other health care professional. More information on approved flu vaccines for the 2021-2022 flu season, and age indications for each vaccine are available in CDC’s Table: U.S. Influenza Vaccine Products for the 2022-2023 Season.“

Who should and who should not get a flu vaccine?

“Everyone 6 months and older in the United States should get an influenza (flu) vaccine every season with rare exception. CDC’s Advisory Committee on Immunization Practices has made this “universal” recommendation since the 2010-2011 flu season.

Vaccination to prevent flu and its potentially serious complications is particularly important for people who are at higher risk of developing serious flu complications. A full list of age and health factors that confer increased risk is available at People at Higher Risk of Developing Flu-Related Complications.

More information is available at Who Needs a Flu Vaccine.”

This season you can get a free flu shot at most pharmacies but if you are unsure if you have the Flu or need other related care, call us at (832) 447-6454 .

1. Get a Check Up
   Making sure you and your family start the new season in the best of health is important. Many sports and schools require exams and vaccination records, so getting the whole family checked and paperwork filled out before school starts will facilitate a successful start to the new academic year.
   
2. Re-Start Good Sleep Habits
   Long summer days often mean that you and your children stay up later than usual. And when they can sleep later in the morning, it’s not usually a problem. But once the early mornings of a regular routine begin, it’s important to “get your child started on his school sleep schedule at least a week before school starts. Children should get 8-10 hours of sleep every night, so count back from when they need to wake up to find the right bedtime.”, according to Harvard Health Publishing.
   
3. Plan Healthy Meals and Snacks
   Good nutrition boosts productivity, promotes wellness and keeps you focused. Building healthy snacks into your meal planning keeps your energy levels steady and prevents afternoon crankiness, tiredness and sugar cravings. Ensure that everyone is eating enough protein, fruits and vegetables with intentional meal planning.
   
4. Kids Need Activities, but also Downtime
   Sports, music lessons, school clubs and homework keep kids (and parents) more than busy. Building downtime into the daily routine can ease stress, create opportunities for family bonding and help your child relax, sleep better and be more focused at school.

Zion Urgent Care and Walk-in Clinic offers flat fee School and Sports Exams, as well as Primary Care. Visit our brand new clinic for affordable, friendly care. No appointments necessary and no waiting. Call or text us at 832.447.6454

Last Update: August 2020

Measles

Some people do need to be vaccinated for measles as adults. Recent measles outbreaks have caused people to wonder whether they are protected by shots they had as children. “Measles vaccines became available in 1963. If you got the standard two doses of the measles, mumps, and rubella (MMR) vaccine after 1967, you should be protected against the measles for life.” However, if you did not receive both doses or if you were born before 1957, you might need another measles shot.

Shingles

Shingles is a viral infection that causes a painful rash. The virus is caused by the same virus that causes chickenpox. After you’ve had chickenpox, the virus lies inactive in nerve tissue near your spinal cord and brain. Years later, the virus can reappear as shingles.

According to the CDC, “Almost 1 out of every 3 people in the United States will develop shingles in their lifetime. Your risk of shingles increases as you grow older. Additionally, over 60 percent of seasonal flu-related hospitalizations occur in people 65 years and older. “

Tdap

Most people were immunized against pertussis, tetanus and diphtheria as kids. However the CDC recommends that every adult, “get the Tdap vaccine once if they did not receive it as an adolescent to protect against pertussis (whooping cough), and then a Td (tetanus, diphtheria) booster shot every 10 years. In addition, women should get the Tdap vaccine each time they are pregnant, preferably at 27 through 36 weeks.”

Other common adult vaccinations include HPV, influenza, meningitis and Pneumococcal vaccines. However, this is not an exhaustive list. Please see your medical provider at Zion Urgent Care for your own personal recommendations. Call or text us at 832.447.6454, and remember, you don’t need to make an appointment!

However, our bodies are affected by antibiotic overprescription in even more significant ways. For example, a new study has shown that taking antibiotics can weaken your immune system. The study shows that antibiotics “are producing changes that are actually counterproductive to the treatment effort. They reduce the bacterial susceptibility to antibiotics, and the drugs themselves reduce the functional benefit of the immune cells.”

In addition to weakening our immune systems, overuse of antibiotics can impair the effectiveness of vaccines in babies. An Australian study “hypothesizes that antibiotics can disrupt an infant’s developing gut microbiome, which can subsequently reduce the effectiveness of a vaccination.” This disruption of a person’s microbiome has also been shown to make flu infections worse by wiping out important gut bacteria. “New research led by scientists from the Francis Crick Institute in London is suggesting not only are antibiotics ineffective for individuals suffering from influenza, but they can actually worsen the initial viral infection.”

Antibiotics in our Environment

Even more alarming, even if we are vigilant about limiting our own antibiotic consumption, our waterways and food sources are teeming with antibiotics. “In a massive global study, led by researchers at the University of York, hundreds of rivers around the world have been tested for levels of common antibiotics. The study found 65 percent of all samples contained some concentration of antibiotics, with the worst cases showing levels more than 300 times higher than the generally accepted safe threshold.”

At Zion Urgent Care Clinic, our board-certified providers are extremely careful about prescribing antibiotics. Call or text us at 832.447.6454 if you are not feeling well. No appointments are necessary and wait times are short!

Eat Berries Every Day

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, raspberries and strawberries — every day. You’ll load up on antioxidants, which “protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation,” according to the Mayo Clinic. Berries are also high in fiber, which helps reduce cholesterol and may even protect you against some cancers.

Get Dirty

Gardening is a favorite summer activity and offers many advantages besides beautifying your surroundings. Digging is something you probably loved as a kid because it is soothing and grounding, so get your hands dirty in the garden to reap the stress-reducing benefits. And when you grow your own food, you not only control the pesticides and fertilizers used, you get the satisfaction of watching the progress of your plants and harvesting them at the peak of ripeness.

Play Outside

Longer days mean that even after work there’s time for a bike ride, a game of basketball with your kids, tennis with your friends or any other fun summer game. Take a walk after dinner or wait for the fireflies to come out in the evening to play tag! This added exercise will help you sleep better and give you a clearer mind for work in the morning.

Stay Safe

• Wear sunscreen every day
• Protect yourself against mosquitoes and ticks that can carry diseases
• Wear a helmet when riding your bike
• Keep a first aid kit handy for bumps and scrapes

Most of all, we wish you a fun, happy and healthy summer!