Don’t Let the Flu Catch You: TOP Tips to Avoid the Flu

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Flu season is here.  Why wait until it creeps up on you when you can follow some key strategies to help avoid it. Having a strong immune system can help reduce your risk of getting sick.  So plan your strategy and do your best to stay well this season. Getting sick means missing work, having to cancel upcoming social activities and impending travel plans. So make the right food and lifestyle choices and stay healthy. Here are four tried and true tips for beating the nasty flu. To your health!

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1. Eat foods that boost your immunity. Foods that will help keep the flu away include almonds, mushrooms, fruits high in vitamin C such as strawberries, tomatoes, mangoes, oranges and grapefruits, fermented foods, which contain probiotics, such as yogurt with live cultures, kimchi or miso, green tea, kombucha, and pickles. Include at least a few of these foods in your daily diet. At breakfast, enjoy an orange or a small pink grapefruit along with your cereal or yogurt. At lunch, try an almond butter sandwich with an orange and a cup of green tea. At dinner, a grilled portobello mushroom burger or a bowl of steamy mushroom soup with an avocado and tomato salad are two great ways to wind down your day.

2. Get enough zzz’s! Sleep impacts your immunity, so don’t try to cut your sleep time short. Teens need 9 to 10 hours of sleep daily while adults can manage well with 7 to 8. Just like you would put work and the gym on your daily schedule, don’t forget to pencil in sleep!

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3. Exercise! A good workout will reduce your chances of getting sick. Aim to exercise at least four times per week. If you can’t get to the gym, workout with an app or grab your pedometer (aim for 10,000 steps per day) and go for a walk.

4. Wash your hands. Keep germs at bay by washing your hands frequently throughout the day.

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

Five Healthy Eating Tips For National Nutrition Month

NNM2016_salad3 700x550_2March is National Nutrition Month and it’s a great time to put healthy eating into place. Spring is right around the corner which is a time of plants perking up from the soil and flowers budding. And warmer weather is on the way. What a great time to start making healthier food choices and to spend time truly appreciating the flavor of delicious food. Making better food choices can impact your lisfe in so many positive ways. Here are five simple tips to help you “savor the flavor” and make healthful eating part of your life.

  1.  Take small bites. Focus on the flavor and texture of what you are eating.
  2.  Chew slowly. Let the food sit on your tongue so you can truly taste it. Count to at least 20 before you swallow. You may find that when you feel the first sign of fullness, there is still food left on your plate. If dining at home, put your leftovers in the fridge and enjoy it tomorrow. If eating out, have the food wrapped up and savor it the next day in your brown-bag lunch.
  3. Make your food taste better. Instead of microwaving or steaming your vegetables, sauté or roast them with a little olive oil, chopped garlic, and a pinch of salt. Try different herbs and spices when cooking to enhance flavors and boost the nutrition power of your meal. Try cinnamon or ginger sprinkled on fresh cut-up fruit. Or turmeric and rosemary on grilled tofu and chicken.
  4. Pull up a chair and sit down at the table. Taking the time to sit and enjoy your meal will help you to become a “mindful eater”which can help you eat less and manage your weight. Plus, you’ll be reducing your risk for many chronic diseases, such as Type 2 diabetes, heart disease and many types of cancer, when you eat less.
  5. Add more fruits and vegetables to your daily diet. Visit your local farmers’ market or grocery store and purchase some produce you’ve never tried. Cut up fruit and add it to your salads, cereal, and yogurt. Roast an array of vegetables and have them as your meal, side dish, or add to salads.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy meals on the table. She is also the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here.