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by Tracey Shaffer With the cold and flu season in full-force and the threat of COVID-19, a strong immune system is your best defense against disease. Immune systems may be weakened by poor diet, lack of sleep, lack of exercise or stress. Here are some nutrition sources to help boost your immune system to fight those scary viruses.
Vitamin C – Vitamin C can help prevent the common cold and can help lower the duration and severity of a cold. Foods high in vitamin C are citrus fruits such as oranges, grapefruits and tangerines; strawberries and papaya; vegetables such as broccoli, Brussels sprouts, spinach and kale. Zinc – When taken at the first sign of illness, zinc can shorten the duration of cold viruses. Zinc can be found in shellfish, meats, spinach, chickpeas, nuts and seeds. Probiotics- Probiotics may give your immune system a boost and inhibit the growth of harmful gut bacteria. Good sources of probiotics are yogurt with active and live cultures, kefir and kombucha. Protein – Protein helps support your immune system cells. Compete protein sources (those containing all essential amino acids) include meats, fish, low-fat dairy products, plant-based combinations such as beans and brown rice and soy products. Water - Staying hydrated can help loosen trapped mucus and keep you from risking dehydration when you are sick and running a fever. Drink at least eight glasses of water a day. Seasonings and spices – Ginseng tea, garlic and ginger have all been shown to help combat a cold or a flu by boosting the body’s immunity through their ant-inflammatory powers. A healthy diet is just one way to help protect yourself against the cold and flu. A good night’s rest, daily exercise and good handwashing practices are other ways to help protect yourself. Try this immune boosting smoothie to fight the flu. Tracey Shaffer is a registered and licensed dietitian and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at tracey@kcnutritioncoach.com. by Tracey Shaffer, RDN, LD March is designated as National Nutrition Month® by the Academy of Nutrition and Dietetics. It’s a great time of the year to review your eating habits and learn something new about good nutrition. That’s where a registered dietitian can help!
It’s common knowledge that a healthy lifestyle decreases many risk factors and just overall makes you feel great. Unfortunately, most people have trouble figuring out what to do without planning a complete diet makeover. During National Nutrition Month®, here are some easy suggestions starting with the basics, so you can start building your nutritional health from the ground up! Vary your diet: Eat a variety of foods every day. Make sure you include plenty of fruits and vegetables. Fruits and vegetables are the foods that should be eaten most often. For most people, this means more than doubling the amount of fruits and vegetables they eat daily. Try adding a serving each day to one meal and increase the amount every few weeks. Plan your meals: Enjoy healthful eating at school, work and home. Think ahead about what you are going to eat and get it ready. Planning helps save both time and money at the store. Make a list and stick to it! Cook and prep: Learn skills to create tasty meals to share and enjoy. If you don’t know how to cook, look for a class in your community or get a basic cookbook. There are also lots of shows that give cooking instruction. Get your kids cooking so they grow up knowing how to put together a healthy meal. Visit a registered dietitian (RD or RDN): If you are having trouble making nutritious meals a registered dietitian can help you. Registered dietitians have the knowledge and expertise to give you sound nutrition advice. Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice. by Tracey Shaffer, RDN, LD Eating smaller portions can be one of the easiest ways to decrease the amount of calories in your diet. Unfortunately, it’s not that easy when we live in a nation of super-sized meals. Our idea of an appropriate serving can get distorted.
So, how do you know what a reasonable portion size is when you see it? I’ve come up with some tips to help you re-train your eyes. One way to get your portions right is the plate method. It’s simple and effective. Fill one-half of your dinner plate with vegetables, one-fourth with whole grains/breads and one-fourth with lean meat or protein (beans, eggs, tofu). This method is an easy way to approximate serving sizes without having to measure and gives your meal balance. Another way to estimate portion sizes by using comparisons to other household items. 1 oz. meat: size of a small matchbox 3-4oz. meat: size of a deck of cards or bar of soap –recommended dinner portion 3-4 oz. fish: size of a checkbook 1 oz. cheese: size of 4 dice Medium potato: size of a computer mouse 2 tablespoons peanut butter: size of a ping pong ball 1/2 cup pasta: size of a tennis ball Average bagel: size of a hockey puck Medium apple or orange: the size of a tennis ball 1/4 cup dried fruit: a small handful To eat smaller portions: Make your own individual servings by counting out chips, crackers, dried fruit, nuts, etc. and putting them in re-sealable bags. You won’t be eating mindlessly from a large bag that way. Buy single portions of snack foods especially sweets. Usually the urge to eat sweets is a craving, not true hunger, so a small bit will do the trick. When eating out, ask for half of your meal to be packed up at the time of ordering. That way you are not tempted to keep eating and you can eat the rest for tomorrow’s meal. Two meals for the price of one! Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice. by Tracey Shaffer, RDN, LD We have all seen that friend, co-worker or relative that has recently dropped a lot of weight and fast. When we ask what they did to lose the weight they tell us the latest fad diet and we begin to wonder if that isn’t the way to go.
It’s easy to get caught up in the promise of popular diets but it’s also easy to get confused. Unfortunately, nearly all of those who follow a fad diet with quick weight loss gain all, and sometimes more, of the weight back. The worst part is that because quick weight loss plans tend to cause you to lose muscle, the weight gained back is fat, not muscle, and you end up worse off than when you started. Fad diets are flashy and they sound easy. But unfortunately weight loss is not easy and most fad diets fizzle. If you want to be a successful loser, evaluate weight loss plans carefully and look for these red flags. Magic or miracle diet – There are no magic foods or miracle diets that magically melt away fat. What works for one person is not guaranteed to work for another. No need to exercise – The key to successful long-term weight loss is regular exercise. Simple activities like walking or biking are important for healthy weight and for overall good health. Easy – Weight loss is not easy. Successful weight loss requires making positive changes to both eating habits and physical activity patterns. Eat specific foods – No individual food can cause weight loss. Weight loss means sticking to healthful eating habits that include a variety of foods. Quick weight loss– Studies show that gradual, steady weight loss increases your chances of maintaining a healthy weight. Aim to lose one to two pounds per week. Lists good and bad foods – There are no good foods or bad foods, just good diets and bad diets. All foods can fit into your weight loss plan in moderation. Look for a plan that you can realistically follow for the rest of your life. Ultra low calories – Diets with less than 1200 calories don’t have enough nutrients to be healthy. And, a diet very low in calories leads to binge eating and muscle wasting. You can succeed at losing weight. The key is to be patient and do some research before jumping into the latest fad. Healthy eating and exercise are the only tried and true strategies for losing weight and keeping it off. A healthy diet begins with breakfast. Get out your slow cooker and have a healthy breakfast waiting for you in the morning. Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice. by Tracey Shaffer, RDN, LD Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? As a registered dietitian, I have solutions. Simple ingredient substitutions and simple cooking techniques are all you need to save calories and carbohydrates throughout the season. These little changes add up to success managing your diabetes while you enjoy the best of food, family and friends at the holidays. Try these tips and side dish recipe to keep your favorites on the table as you enjoy the holiday season with diabetes. Your Hy-Vee dietitian’s tips & tricks – Use measuring cups as serving utensils. Think of them as a tool that gives you control and information about how much is on your plate. Assess the buffet before you start filling your plate. Then select only those foods you truly enjoy and keep MyPlate in mind as a guide for balance and variety. This saves calories and carbohydrates from foods that don’t give you enjoyment, and saves room for those that do. Simply choose a smaller plate. You’ll automatically reduce your portion sizes and trick your brain into thinking you’re eating abundantly when you see a beautiful, full – yet smaller – plate of your favorites. Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice. Creamy Garlic Mashed Cauliflower
Rich and creamy, mashed cauliflower in place of mashed potatoes saves you 16 grams of carbohydrate, the same amount as a standard slice of bread, and 65 calories, per generous ¾-cup serving. Serves: 4 (3/4 cup = 1 serving) All you need: 8 cups cauliflower florets (approximately 1 large head of cauliflower) 4 cloves garlic, peeled and crushed 1/3 cup non-fat buttermilk 4 tsp extra-virgin olive oil, divided 1 tsp butter ½ tsp salt Freshly ground black pepper, to taste Snipped fresh chives, for garnish All you do: Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12-15 minutes. (Alternately, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on HIGH power for 3-5 minutes or until soft.) Place the cooked cauliflower and garlic in food processor. Add buttermilk, 2 tsp olive oil, butter, salt and pepper. Process until smooth and creamy. Transfer to serving bowl. Drizzle remaining olive oil over top and garnish with chives. Serve hot. Source: www.eatingwell.com Nutrition Facts per serving: 107 calories; 7 gm fat (1 gm saturated, 4 gm monounsaturated), 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150% daily value vitamin C. by Tracey Shaffer, RDN, LD You may have seen teal-painted pumpkins decking out a neighbor’s porch, or teal pumpkin signage on front doors and staked in yards. These are welcome Halloween decorations for the nearly 15 million Americans living with food allergies. It’s all part of a nationwide effort called the Teal Pumpkin Project, and it’s designed to create a safer Halloween for all. What Do Teal Pumpkins Mean? Placing a teal pumpkin (the color of food allergy awareness) outside your home means that non-edible items are available for trick-or-treaters with food allergies. In addition to peanut allergies, other common food allergies include wheat, eggs, milk, tree nuts, and soy—all of which may be found in a variety of popular Halloween candies. Participants in the Teal Pumpkin Project, however, offer items such as glow sticks, crayons, stickers, spider rings, stencils, and bubbles instead of chocolate and candies. It’s a way of helping all kids feel included in the Halloween fun. It’s also okay to still pass out candy to kids without food allergies. Just remember to keep the edible treats in a separate container. How to Get Involved It’s easy. Simply paint a pumpkin teal and place it visibly in your front yard for trick-or-treaters to see. Some people even like to host teal pumpkin painting parties as a way to get friends and neighbors involved. Then stock up on a variety of non-edible items to offer kids. Alternatively, you can visit FoodAllergy.org and print free signage to place in your yard, rather than painting a pumpkin. The website also offers free flyers and educational materials to help you spread the word and have a happy, healthy, and safe Halloween. Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice. Non-Food Trick-or-Treat Ideas:
Glow sticks Bracelets or necklaces Pencils, pens, crayons or markers Bubbles Halloween erasers or pencil toppers Mini Slinkies Whistles, kazoos or noisemakers Bouncy balls Coins Finger puppets or novelty toys Spider rings Vampire fangs Mini notepads Playing cards Bookmarks Stickers |
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