Fall is upon us and you know what that means...winter is just around the corner! Sniffles and sneezes and coughs, oh my! With COVID-19 still lurking and the world attempting to "return to normal", perhaps prematurely, many people are wondering what they can do to stay as healthy as possible. We know that diet and nutrition play a large role in preventing illness. While there is not one food or supplement that will ward off viruses completely, there are some nutritional interventions that may reduce your risk of upper respiratory infections, or at least shorten the duration, should you become ill. 1. Vitamin C. This essential micronutrient and antioxidant is often promoted for protecting against the common cold. Scientific data supports vitamin C as an effective way to decrease the duration of a cold when taken daily at 200mg. However, its role in preventing a cold has not been proven yet. In order to reap the benefits of vitamin C, include a variety of fruits and vegetables in your diet. Berries, citrus, mango, kiwi, tomatoes, broccoli, and bell peppers are rich in this antioxidant. 2. Echinacea. While the scientific data are mixed, some studies have shown this herb to be effective in preventing upper respiratory infections and others have shown a reduction in duration and severity of symptoms. Anecdotally, when I drink a cup of echinacea tea at the first symptom of a cold--a scratchy throat or a plugged nostril--the symptoms have not developed further in many cases. I usually repeat for a couple of nights. Since incorporating echinacea tea, I have also found that the number of colds that I get throughout the year is considerably less. I did not make any other changes to my diet or sleep schedule that would have influenced this occurrence. The results speak for themselves and I will continue to use this remedy. If you decide to try echinacea, make sure that your doctor is aware, as it may interact with certain heart medications. Side effects, while rare, may include rash, nausea, or upset stomach. 3. Probiotics. Affectionately known as "good bacteria", probiotics are associated with several health benefits, including healthy digestion, improved gut motility, and restoration of the balance of microflora naturally present in our bodies. There is also evidence that probiotics have antiviral effects, implicating their use in the prevention and treatment of upper respiratory infections, such as the common cold and flu viruses. Although probiotic supplements are available, these beneficial bacteria are also present in a variety of foods. Fermented foods, including yogurt, tempeh, and sourdough bread, as well as fermented beverages, such as kombucha and kefir, contain probiotics. As the research stands, there is promise for all three of these nutritional remedies in the battle against common respiratory infections. However, there is a need for higher quality and more specific studies on each of these interventions to be able to provide more robust public health recommendations. Fortunately, the safety data on vitamin C and probiotics suggest that side effects are minimal, particularly when these substances are introduced in food form, as opposed to taking a supplement. With this knowledge, aim to include a fruit or vegetable with every meal to boost your intake of vitamin C and make probiotic-rich foods, like plain Greek yogurt, a regular part of your diet. Adopting these habits may set you up for your healthiest cold and flu season yet!
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I am back with another round of foodie favorites! Once again, this roundup is heavily TJ's-focused (we are absolutely on those kind of terms, but in case you don't know, TJ's = Trader Joe's). Read on to find out what I have been loving for the month of September.
1. Coming in at #1...drumroll, please: Skinny Cow Chocolates. I am always skeptical of gimmicky diet foods and skinny cow just sounds a little sideways to me. However, I was gifted a couple of bags of these little gems recently and I must say that I am impressed. The chocolate tastes rich and not "skinny" at all. No artificial sugars and a relatively short ingredients list are a couple more reasons to celebrate. The key is the portion size. The chocolates are thin, but offer a mouthful of flavor that satisfies a sweet-tooth. At 45 calories per piece, you can't lose if you are like me and enjoy a post-dinner treat.
2. Trader Joe's Organic Roasted Red Pepper and Tomato Soup. This boxed soup came highly recommended to me by my favorite hair stylist. It is actually one of the ingredients featured in the simple recipe that I shared for Meatless Monday in this post. Rich, creamy, and so satisfying for these beautifully crisp days ahead. 3. Trader Joe's Garlic Salt. What can I say, I enjoy a good seasoned salt. Trader Joe's offers good quality seasonings for $1.99. Their seasonings leave out all of the spice deplorables (MSG, calcium silicate, etc.) and boast all of the flavor. This garlic salt is not low sodium, but contains 190 mg/serving, which is modest. Take care to adjust your addition of other salted seasonings in your cooking. 4. Honeycrisp Apples. These apples are at their peak right about now and boy are they delicious. They are sweet with a bit of tang and a crunchy bite. Honeycrisps are a bit more expensive than some varieties, but you can catch them on sale for $0.99/pound throughout the season, so stock up! 5. Trader Joe's Goat or Camel Milk Soap. TJ's always seems to read my mind when it comes to products. Goat's milk soap has been on my radar for the summer and I had been using a bar from a local health food store. I was perusing the beauty isle at TJ's when I noticed this adorably packaged soap. It has its own drawstring pouch, which can easily be repurposed. These soaps are unscented and a great deal at only $1.99 per bar. That wraps up this round of favorites. I am sure with the fall season officially upon us that I will have more to share for October. Make it a healthy day!
Read about some of my other favorites:
Welcome to another edition of Meatless Monday. Today, I will be sharing a super simple recipe passed on to me from someone near and dear to my heart (or my head?): my hairstylist. My Uncle Jeff has been doing my hair for many years and he has also been vegetarian for many years. When he told me about this recipe, I knew I had to try it, especially since the weather has been cooling down already in Michigan. Hello 48-degree nights! I'm not complaining, though, especially in light of hurricanes and other severe weather in so many places. I digress. Another bonus of this recipe is that all items featured can be found at...you guessed it: TRADER JOE'S! I promise this is not a sponsored post, but Trader Joe's if you are reading, drop me a line ;-)
What did you think of this recipe? What changes, if any, did you make? Let me know in the comments.
Try these other cool weather faves:
It is with much excitement that I publish this post. With all of the new items that have been emerging at Trader Joe's lately, I am compelled to post about these lovely finds. This post will kick off a new segment on the blog that will feature monthly or seasonal healthy favorites. I will focus mainly on food items, cooking tools, and nutrition products since this is the "Pure Nutrition" blog, but there may be a few products that are less obviously related. Any products that I include are of top quality--they contain ingredients that align with my philosophy of living a pure life. With that said, let the fun begin!
1. Sweet & Spicy Mango Vinaigrette. The name says it all. Sweet, spicy, and full of flavor--¡fiesta for the taste buds! This dressing works great for salads or as a marinade for chicken. Short ingredients list. Oh, and only $3.49. All around win. 2. Strawberry Licorice Twists. A chewy, sweet treat perfect for after dinner when you're full, but just need a little sugar to feel complete. 3. Onion Salt. Contains practically the whole allium family for all the onions lovers out there. Versatile flavor profile. 4. Seasoning Salt. Lawry's cousin! Lawry's is a seasoned salt that's been in everyone's Momma's kitchen at some point. I am happy to see that TJ's has recreated a lower sodium version of this pantry staple and multipurpose blend. It also leaves out the additives like tricalcium phosphate and the ever suspicious natural flavors. 5. And the wildcard...Mango Tangerine Soy Candle! This candle will take you to an island in your dreams. It smells so good and the scent is one that I don't tire of. Use a candle warmer so it lasts forever! Great gift, too. That sums up my healthy favorites for the month of June. Don't be alarmed to find a double dose of salt on my product list. As a dietitian, I am all too familiar with the Dietary Guidelines for Americans, which recommend limiting sodium intake to 2300 mg (1500 mg if salt sensitive or hypertensive) Salt is not forbidden. It's all in how you use it. Keep a light, graceful hand when using it or measure it out to help you stay within a heart-healthy amount. That being said, these salts by Trader Joe's are both considered "low sodium" (<140 mg of sodium per serving). I hope you enjoy these products as much as I do!
There is no denying the myriad benefits of exercise. Not only does physical activity decrease your risk of a variety of diseases, including heart disease, cancer, Alzheimer's, and diabetes, but it also boosts your mood, helps with weight management, and increases your confidence. However, too much of this good thing can have negative health consequences.
Training too often or too intensely can lead to injury, a depressed immune system, burnout, or obsessive-compulsive behavior surrounding exercise. In women, excessive exercise may lead to cessation of the menstrual cycle. These hormonal changes can impact fertility and increase a woman's risk of bone fractures. The most current Physical Activity Guidelines for Americans recommend 150 minutes of moderate exercise per week for adults. The time requirement is halved (75 minutes weekly) if you engage in vigorous activity. That means 30 minutes of moderate activity per day, 5 days per week is enough to reap the benefits of exercise and manage your weight. 30 minutes out of 1440 minutes in a whole day. That is just over 2% of your day!
I always encourage staying active, whether you engage in walking, participate in exercise classes, have a gym membership, or prefer activities, such as dancing or swimming. MOVEMENT is key! But don't OVERDO it. Vary the intensity of your work outs and focus on different body parts to avoid muscle strain. Give yourself active recovery days. Active recovery means that you are still moving (housework, shopping, stretching), but not necessarily focused on getting your heart rate up or exercising. Recovery days involve rest, but don't stay glued to your bed or couch ALL day.
How often do you exercise? What is your favorite time of day to work out and why?
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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