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

veg-stand-2-montreal

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!

strawberry-salad

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.

Smooth Travels: Don’t Let Constipation Hinder Your Trip

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Traveling not only opens doors to new experiences and cultures, but also offers you the pleasure of trying new foods that you’ve probably never tasted before. You should take some time to enjoy the new foods and flavors that are at your destination. Quite often the  wonderful food will be a major highlight of your trip. However, as you may unfortunately already know, dining out daily while traveling can lead to a variety digestive issues, including constipation.

Why does this happen?  Many restaurant meals can be lacking in dietary fiber, which we need to keep things moving along in the intestinal tract. Think about it. How often are you served fiber-rich foods when you travel, such as whole grain breads, vegetables, fresh fruit, nuts and beans? Probably seldom. Often the breads and other grains served abroad (and in the U.S.) are refined, meaning they have had the fiber removed. And the vegetables served with a meal are very sparse. It can be much easier to consume foods with fiber at home.

Paris 2 produce stand

 

Becoming constipated when you travel can put  a damper on your trip.When you travel you want to feel good so you can enjoy your time exploring your new surroundings. You don’t want to be troubled with constipation. So making an effort to get adequate fiber should be at the top of your list. According to the U.S. Dietary Guidelines, fiber recommendations are 25 grams per day for woman and 35 grams per day for men. If you have been plagued by intestinal issues in the past when traveling, or want to avoid a potential problem, check out these tips.

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4 Tips to Help Avoid Constipation While Traveling

1. Bring along some high fiber bars for your trip.  KIND and Kashi bars are smart choices. Bring enough to have two per day, if you need it. If you find that the breakfast options where you are traveling are low in fiber, add a bar to your breakfast. They also come in handy for a mid-afternoon snack. Look for bars that contain at least 3 grams of fiber per serving. These are great

2. When you dine out, ask for whole grain bread. Have a salad and/or a serving of vegetables at lunch and dinner. Order high fiber soups, such as Lentil or Minestrone. Try something new like a veggie burger or a grilled vegetable sandwich. Craving pasta? Think Pasta Primavera with extra veggies. And ask for whole wheat pasta–they might have it! For dessert, request a dish of fresh fruit.

3. Make an effort to drink fluids. Aim for at least 8 cups per day. Be eco-conscious and bring your own water bottle from home. Drinking helps keep you hydrated and helps the fiber move through your intestine. Inadequate fluid can lead to constipation.

4. Plan ahead and do an Internet search for farmers’ markets where you will be traveling. Plan a trip to the market and purchase fresh fruits, vegetables and nuts to keep in your room for snacks. If your destination does not have a marketplace, visit the local grocery store and stock up on produce, nuts and whole grain cereals.

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people improve their health 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.

Airport Nutrition 101: How To Make The Best Choices

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You may feel that once you hit the entrance of the airport for vacation, you’ve got a pass to indulge in all food that comes your way. However, we all know you’ve worked so hard to maintain a healthy weight, you don’t have to throw it out the window for a cinnamon bun, ribs and draft beer in one sitting. With simple strategic tips, you can kick off your vacation, yes, still at the airport, without overloading on calories, excess sugar and fat. In addition, since traveling can cause an increased risk of dehydration, constipation, circulatory problems and added stress, it’s more imperative than ever to be more mindful of how to select healthier options.

While each airport prides itself on their unique layout, many airports share the same staples of restaurants and food options, which is great for us, as a lot of the following tips can be used for domestic and international airports. Instead of just providing broad suggestions, we’ve taken a closer look into some fliers favorite go to kiosks, providing suggestions on how to opt for the less guilt free version of foods.

Tips for healthier airport beverage options:

• At Starbucks, skip a 16 oz. Caramel Frappuccino Blended Beverage with caramel sauce, milk, ice and whipped cream and opt for Caramel Frappuccino Light Blended Beverage with ice and milk, this will slash more than half the calories

Caramel Frappuccino Blended Beverage

Caramel Frappuccino Light Blended Beverage

Calories

410

140

Carbohydrates

37 g

29 g

Fat

3g

0g

Fiber

0g

0g

Protein

6g

3g

Sodium

100 mg

0 mg

Or, better yet, just drink it black (5 calories!).

Smart Tips For Healthy Airport Eating

1. When choosing salads, ask for the dressing on the side, or better yet, stick with olive oil and vinegar.

2. Choose fiber rich fruits and vegetables that are high in antioxidants. Many airport kiosks offer bananas, oranges and/or apples to go. Fresh fruit is a great airplane snack.

3. Prior to heading to airport, research airport’s website for the best place to grab a healthy meal. If you’re short on time for searching, Starbuck’s usually has healthy options.

4. Bring healthy, portable snacks with you to enjoy on your flight (i.e. apples, peanut butter sandwiches, carrots, nuts, dried fruit, etc). This is truly the best option if you have the time to pack up some food.

5. Before picking the first restaurant you see at the airport, take a lap around the terminal and check out what’s offered. Who knows, you may find a new favorite.

6. Stay hydrated by purchasing bottled water or unsweetened iced tea.

7. Avoid rich, greasy, fried foods as it can trigger acid reflux (also known as GERD) or an upset stomach on flight.

8. Aim for lower salt foods to avoid feeling bloated during your flight. Good choices to bring along include fresh fruit, cut up raw vegetables and unsalted nuts.

If you’re looking for a bit more direction in what to eat, look no further than your smartphone! With the Calorie King app, created and maintained by registered dietitian nutritionists (RDNs), it identifies menu options and their nutrition facts from over 200 chain restaurants, so you can make the best choices, whether traveling or at home. By using the above tips, your next flight and vacation should go smoothly, with a bit of healthy flavor, too!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Outstanding Dietitian of the Year by the New York State Academy of Nutrition and Dietetics. She is the author of The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad. For more info on Lisa, please visit here.  Special thanks to Nikki Nies for helping with the writing of this post.