Four TOP Tips To Avoid The Flu

fruit stand in IsraelFlu 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 you feel great and stay healthy. 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 choices and stay healthy. Here are four tried and true tips for beating the nasty flu. To your health!

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 a cup of green tea. At dinner, a grilled portobello mushroom burger or a bowl of steamy mushroom soup 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!

3. Exercise! A good workout will reduce your chances of getting sick. Aim to exercise at least five 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 was recently honored as 2015 The Outstanding Dietitian Of The Year by The New York Academy of Nutrition and Dietetics. She is the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed book The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). Lisa is a nutrition specialist in weight management, travel nutrition and diabetes for teens and adults. She is in private practice with offices in Huntington, NY and the Upper East Side of Manhattan. Contact Lisa at or for more info:

Stay Healthy When You Travel: Eating to Boost Immunity

The Scoop

Let’s face it. When you travel, your usual schedule can get out of whack. You tend to stay out late (and get up early so you don’t lose the day), your usual eating regimen falls to the wayside and your alcohol intake may increase. All of these factors may compromise your immune system. Poor sleep coupled with poor nutrition can lead to getting sick.  Staying healthy while you travel will allow you to enjoy every minute of your trip, so don’t compromise. Choose foods to keep you healthy. Foods high in Vitamins A, D and C  along with Selenium and Zinc may help decrease your chances of  catching a cold or flu. Think citrus, nuts and whole grains. Bring along some nuts and healthy energy bars, such as KIND or Cliff bars,  when you travel. Try to include some of the following foods in your daily diet while traveling. Visiting a farmer’s market is a great way to stock up on fresh produce for your hotel room. And don’t forget to get at least seven hours of sleep every night.

Foods That Enhance immunity













Green Tea

White Tea

Take Along Tips to Keep You Healthy

!. Stay hydrated. Drink at least two cups of water at each meal or snack.

2. Order a salad or vegetable plate at lunch or dinner.

3. Have fresh fruit for snacks and dessert.

4. Ask for whole grain bread when you place your order.

5. Oatmeal and fruit is a great way to start the day.

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new 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.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit: