Written by: Eileen Henderson, RDN, LD

It is difficult to avoid getting sick; fueling up on immune boosting nutrients can help your body fight illness and shorten the duration of colds. Knowing immune boosting nutrients is helpful, but it is important to learn how to include them in everyday meals and snacks!

Here are 6 nutrients and snacks that will boost your immune system!

1. Protein helps the body heal and recover which plays beneficial role in the body’s immune system. It is recommended to consume 0.8 – 1.0 gram of protein per kg of your body weight daily.

• Snacks: hard boiled eggs, deli roll up, tuna pouch, Greek yogurt, roasted chickpeas

2. Probiotics are beneficial bacteria in the gut that positively impact health. Consuming probiotics in foods has shown a reduction in GI and upper respiratory illness.¹ They can be found in cultured dairy products like yogurt, and fermented foods like sauerkraut.

• Snacks: Kombucha, Kefir, fermented pickles and other fermented vegetables

3. Zinc helps the immune system work properly and can help heal wounds.²  The recommended daily amount for zinc is 8 mg a day for women and 11 mg a day for men.³  Lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts contain a good source of zinc.

• Snacks: deli roll up, tuna pouch, Greek yogurt, almonds and pumpkin seeds

4. Vitamin A regulates the immune system and protects against infections by keeping the skin mouth, stomach, intestines and respiratory system tissues healthy.² The recommended dietary allowance (RDA) for vitamin A is 900 mcg and for men and 700 mcg for women.⁵

• Snacks: sweet potato fries, raw broccoli, baby carrots and bell pepper slices

5. Vitamin C is an antioxidant that fights free radicals and stimulates the formation of antibodies which supports the immune system.² It is has been shown that 1,000 mg of vitamin C supplements may make colds milder and even shorten them by half a day.³

• Snacks: red pepper slices, strawberries and citrus fruits like oranges

6. Vitamin D strengthens the immune system by triggering a response to fight off bacteria and viruses. The recommend dietary allowance (RDA) for vitamin D is 600 International Units (IU) for men and women and 800 IU for adults over the age of 70.⁵  Sources include fatty fish such as salmon and tuna, cod liver oil, egg yolks and cow’s milk. The body can also make vitamin D from the sun, but it is important not to overdose on direct sunlight and wear sunscreen.

• Snacks: hard boiled eggs, mushrooms, tuna, yogurt and a glass of milk

A Quick Meal that includes all 6 immune boosting nutrients is a smoothie. If you prefer a refreshing snack, make popsicles by pouring the smoothie into popsicle molds and freeze for at least 3 hours.

Smoothie Recipe:

• ½ cup milk or milk alternative
• ¼ cup plain Kefir
• ½ cup frozen strawberries
• ½ banana
• 1 handful greens
• 1 scoop protein powder (20 grams protein)
• 1 Tbsp walnuts

Written by: Kimberly Tessmer, RDN, LD

What is Intermittent Fasting?
Curious about the intermittent fasting trend?  To put it in simple terms, intermittent fasting consists of eliminating or restricting calories over a specific period and alternating that with periods of regular calorie intake.  During fasting, you eat no solid food and drink only non-caloric beverages such as water, black coffee or unsweetened tea.

What is the Best Method for Intermittent Fasting?
There are several different ways that you can execute intermittent fasting.  The key is to find the method that best works for you and your lifestyle.

• 16/8 Method: 8 hour eating window with 16 hours of fasting (this can be anywhere from 12 to 18 hours of fasting and the times in which you eat are completely up to you but for best effect make it earlier in the day such as between 10 am and 6 pm)
• 5:2 Method: eating normally 5 days per week and strictly reducing calories (approximately 500 calories for women and 600 calories for men) 2 days per week; such as a Tuesday and a Friday
• Alternate Day Fasting: Combination of complete fasting days (no calorie containing foods or beverages consumed) alternating with days of unrestricted food and beverage intake.  Much like the 5:2 method but doing a complete fast on the 2 days per week.

If the thought of Intermittent fasting tends to be overwhelming but you still want to try it, start slow with just once per week. The easiest way to get started is to extend your fast before and after your sleep cycle.  You already fast during sleep so if you stop eating a few hours before you go to bed and wait to eat a few hours after waking up you already have a 12 hour fast, assuming you sleep for 8 hours.  If you are unsure on how to work with intermittent fasting to reach your health goals, consult with a dietitian who can help you devise a plan that is right for you.

Will Intermittent Fasting Help Me Lose Weight?
Intermittent fasting is not necessarily a “diet” but for those that struggle with consuming too many daily calories, it can help to decrease the amount of food they eat in a day if they are mindful.  In most cases, intermittent fasting will not automatically change what and how much you eat but it will change when you eat. As a dietitian I feel obligated to mention that intermittent fasting is no magic bullet to weight loss.  If you tend to fast and then over-indulge during your eating window, weight loss will be difficult.  It is still important to ensure you are eating healthy well-balanced meals and especially watching portion sizes if weight loss is your goal.

Is Intermittent Fasting Safe for Everyone?
Intermittent fasting may not be the best option for everyone.  If you have a history of disordered eating habits, then this type of eating plan may be a trigger and not your best bet.  For women who are pregnant, breastfeeding or trying to get pregnant, it is best to avoid intermittent fasting.  Individuals with certain health issues that need higher calorie levels, those on certain medications or those that are diabetic may be putting themselves at risk by following intermittent fasting. Although some studies have shown that intermittent fasting may improve heart health, lower total cholesterol, benefit weight loss and reduce inflammation, many dietitians remain skeptical. If you are not sure if this type of eating pattern is safe for you, always consult with your doctor before starting.

Written by: Megan Rose, RDN, LDN

You’ve probably heard a lot of buzz around the ketogenic diet, also known as the keto diet. Many individuals have seen rapid weight loss with this approach to eating, but what is the keto diet? What are some things to consider when following it? And is it really the best diet out there? Let’s dive into these questions.

Like every diet out there, there’s plenty of rules that go along with the keto diet – maybe more so than others.

Fat and protein are the main sources of fuel on the keto diet with fat making up 65-75% of calories and protein making up 15-20%. The best fats to focus on are olive oil, coconut oil, canola oil, nut butters, nuts and seeds, avocado, butter, and cream cheese. The best protein choices to incorporate are seafood, poultry, grass-fed meats, cheese, and cottage cheese.

The keto diet is considered a very low carb diet with carbs making up less than 5% of calories. Foods not permitted due to carb content are grains, fruit, starchy vegetables and legumes. Berries are an exception since they contain a lower amount of carbohydrates, but portion control is still key. Keto focuses on non-starchy veggies with little to no carbohydrates and will be important to eat throughout the day to promote fullness, fiber, vitamin and mineral intake. Non-starchy vegetables allowed are asparagus, broccoli, brussels sprouts, cabbage, carrots, celery, greens, cucumber, eggplant, green beans, leeks, onion, mushrooms, peppers, spaghetti squash, and tomatoes.

Things to Consider

If you choose to follow the keto diet, there are some things to consider before you start.

Fiber: Many individuals following this diet struggle to meet their fiber needs due to the lack of grains, beans, and fruits. Fiber promotes regularity and better heart health. Focus on eating non-starchy vegetables through the day to help reach your fiber needs. A fiber supplement can help, but it’s much better and more effective to get fiber from whole foods. The general recommendation for fiber is 25 g/day for women and 38 g/day for men.

Water: Adequate hydration is really important, especially when following a restrictive diet, such as keto. Water helps keep you fuller longer, boosts metabolism, and can help keep you regular.

Micronutrients: Since you’re cutting out whole food groups, this can make it hard to meet your vitamin and mineral needs. A good multi-vitamin with minerals supplement is recommended to be sure you’re not becoming deficient in any of these essential nutrients.

Think Long-term: When considering any diet, it’s important to look at the long-term pros and cons of the diet. Is this something I could follow for the rest of my life or would it be a short-term solution? If it is short-term, what will be my approach to maintaining the weight once I’ve reached my goal?

When researchers have studied diets long-term, and that means any diet, they’ve found that most individuals end up gaining the weight back, and sometimes more. So, it’s important to consider if you should go on a diet at all, and if you do, what your lifestyle will look like once it’s over.

What’s the solution to long-term weight loss, if diets aren’t the answer? Small, sustainable choices, every day. We all have changes we’d like to make and if you’re motivated to see change long-term, it’s best to choose one or two of those changes and implement them slowly. It’s those daily choices that add over time. If the keto diet is still something you’d like to try, consider approaching it as a change in mindset and long-term lifestyle, and not a quick fix for weight loss.

Traveling can put a major ripple in your healthy groove. It can be a struggle to maintain healthy habits while you are traveling. However, it can be even harder to transition back to them when you return home. If you find yourself at a loss for how to continue healthy eating and exercise while traveling, you can find many ideas below to help you through times of travel.

BEFORE YOUR TRAVEL, YOU SHOULD:

1. Locate the closest supermarket
2. Plan out your meals and between-meal snacks

TIPS WHILE TRAVELING

• Pack a lunch box or cooler with nutritious snacks such as fruit, veggies, peanut butter, hummus, cheese sticks, and low-sodium deli meat (Tip: Prep snacks ahead of time. For example, pull grapes off the vine for making kabobs you can eat one-handed.)
• Look for more nutritious foods at gas stations such as yogurt, unsalted nuts, fresh fruit, trail mix, energy bars, low-sodium soup cups, 100% fruit or vegetable juice, and low-fat milk.
• Choose healthier options if you stop for fast-food. Order a small size instead of the large, choose grilled instead of fried, pick a salad or fruit instead of fries, and order water or unsweetened tea instead of soda.
• Investigate airport restaurant menus ahead of time to find out whether they have suitable, nutritious offerings. In many airports, you may be able to find a grilled chicken sandwich, lean meat or bean burritos, smoothies made with low-fat dairy, fruit, green salads with low-fat toppings, or veggie and lean meat entrées at Chinese restaurants.

TIPS WHILE AT DESTINATION

Written by: Kimberly A. Tessmer, RDN, LD

We have all experienced the dreaded snack attack.  Whether it be after a hard workout, late afternoon at the office or lounging in front of the television after a long day.  The question is, how do we best handle a snack attack.  Is it acceptable to snack between meals and still stay faithful to your weight management program?

The good news is, if approached in the proper way, snacking can be a good strategy for weight loss, maintaining a healthy weight and contributing to your overall daily nutritional needs.  There are no explicit “rules” when it comes to snacking.  Snacking should be an individualized strategy of combining foods from two or more food groups to help promote satiety, provide energy and essential nutrients and keep you satisfied longer between meals.  Getting to your next meal without the feeling of those intense hunger pangs can be a big help in controlling what you eat and how much you eat at that next meal.

The key to snacking is to be mindful and plan them ahead of time. But be sure to also have healthy foods on hand when that snack attack sneaks up on you.  Keep unhealthy, high calorie foods such as sweets and chips out of the house so they don’t tempt you in a moment of weakness.  It is when you eat based on cravings alone that snacking can become detrimental to your weight loss efforts.  Common triggers for unplanned snacking can include stress, emotions, dehydration, skipping meals, and low blood sugar.  Planning for snacks can help to keep these triggers in check.

Snacks don’t have to be complicated. There are tons of healthy delicious ideas. Here are a few tips to follow 

Plan for Protein: pairing a protein with a starch and/or carbohydrate can help to boost your energy and satisfy you longer.

• Apple with nut butter
• Cottage cheese and fruit
• Greek yogurt and granola
•  Mozzarella cheese and cherry tomatoes
•  Hummus and cucumbers or other fresh veggies
• Low-fat cheese on whole grain crackers
• Hard boiled egg and whole wheat English muffin
• Almonds and part-skim mozzarella cheese stick

Studies have shown that following a plant-based diet can help reduce the risk of type 2 diabetes, heart disease, hypertension, high cholesterol, certain types of cancer and other major health issues.  Not to mention it can boost energy, reduce inflammation, enhance weight loss, induce better sleep, and improve digestion, mental health and overall well-being.

Technically, a plant-based diet eliminates or minimizes animal products and highly refined foods.  This includes meat, fish, dairy, eggs, gelatin, animal by-products and processed foods including those made with white flour and refined sugars.  This eating approach consists mainly of whole plant foods, including vegetables, fruits, legumes/beans, lentils, grains, soy-foods, nuts and seeds.

The degree to which you follow this style of eating is completely up to you.  Whether you switch exclusively to plant-based foods or simply add more plant-based foods and choose to include meat, fish and/or dairy products but in much smaller amounts, is your choice. The idea is to find a plant-based approach that is right for YOU and fits your preferences.  Wherever you fit on the plant-based spectrum, this eating approach will provide countless health benefits.

HERE ARE 10 STEPS YOU CAN TAKE TO SMOOTHLY TRANSITION TO A MORE PLANT-DASED DIET:

1. Start slowly: start with just a few plant-based meals and snacks per week. Use plant-based foods that are already familiar to you and that you already enjoy such as veggie stir-fry, bean and rice burrito, lentil stew, meatless spaghetti and hummus or salsa.   Begin to build on those foods.
2. Begin to be mindful of eliminating processed foods: start to cook with whole, fresh foods instead of items that are boxed, canned or bottled.
3. Slowly limit animal foods: there is no need to go cold turkey. Make simple changes by altering the proportion of animal foods to plant-based foods in your meals.  Make meat more of a garnish and veggies the star of your meal.  Gradually swap animal-based ingredients with plant-based ingredients in your favorite recipes.
4. Eliminate the animal foods you like least first: you won’t miss the foods you like least so let go of those animal-based foods first.
5. Start your day with a plant-based breakfast: instead of the usual go-to such as eggs and bacon, try a fruit and veggie smoothie made with almond milk, oatmeal with fruit, whole grain cereal with fruit and almond milk or avocado on whole-wheat toast. This will get your day headed in the right direction.
6. Pay attention to protein: plant foods contain amino acids, the building blocks of protein, and there is plenty of protein in plant-based foods to meet your requirements. Be sure you are eating enough calories and focus on whole foods instead of refined foods and your protein intake should be adequate.
7. Stock your kitchen with healthy plant-based foods: set yourself up for success by having healthy plant-based foods readily available such as beans, dried lentils, whole grains, olive oil, fruits and veggies.  Explore the vegetarian and fresh produces sections of your local supermarket and health store to see the large variety of plant-based foods available.
8. Go for the greens: get creative and try a variety of green leafy vegetables. There are plenty to choose from including kale, collards, swiss chard, and spinach.  Try new recipes and use cooking methods such as steaming, grilling, braising or stir-frying to preserve the nutritional content.
9. Build a whole meal around a salad: such a simple meal and full of plant-based foods. Fill a bowl with a variety of salad greens and add veggies, fresh herbs, beans, brown rice, peas, nuts/seeds or tofu.  The choices are endless.
10. Make meals fun and exciting: don’t make it too difficult on yourself. Focus on foods that you enjoy and that are easily accessible to you.  If cooking isn’t your passion, stick to easier recipes. Talk to others that enjoy plant-based eating, scour the web for recipes, and learn how to make meals more fun and flavorful.

When choosing a protein powder, read the nutrition label closely to see the source of the protein as well as how much fat, sugar and calories it has. Look for high-quality protein but also think about the cost, taste, added ingredients and food intolerances.

The following are not considered protein powders but are high-protein flours that make a good whole-food protein addition to your smoothies or baked goods: quinoa flour, amaranth flour, teff flour, alfalfa powder, and coconut flour.

THERE ARE MANY TYPES OF PROTEIN POWDERS:

WHEY PROTEIN POWDER: Whey is the liquid part of milk that separates when making cheese. It is a complete protein. Whey is one of the most popular protein powders, but should not be used by those with lactose-intolerance.

PEA PROTEIN POWDER: Pea protein is becoming more popular as a protein powder good for people with many food allergies. It may not be ideal for those with soy or legume intolerances.

HEMP PROTEIN POWDER: Most hemp powders are very high in fiber, so try mixing with other powders to start to get your digestive system used to the extra fiber. Because the fiber content is high, this will digest slower than other protein powder. Hemp protein can be gritty. It may be a good to combine this protein with other proteins if you need to add some fiber to your diet.

CHIA PROTEIN POWDER: Chia seeds are a rich source of omega fatty acids and fiber. Even though it’s not as high in protein as other sources, it can be mixed with other protein powders.

SPIRULINA/ALGAE/SEAWEED: Spirulina protein is a complete protein. It can be a great option for people with limited diets. Spirulina from contaminated sources can contain chemicals and heavy metals,
so make sure the powder comes from a good source. Other seaweed sources of protein include chlorella, dulse powder, and brown algae powder. Because of the high iodine levels in seaweed products, people with thyroid problems should consult a doctor before trying these powders.

BROWN RICE PROTEIN POWDER: Brown rice protein powder is a plant-based protein packed with antioxidants and may be a good option for people on a vegetarian or vegan diet. Some BRP powders can be gritty, so it may be helpful to mix with a quinoa or chia powder to add more nutrition and to give a better taste.

COLLAGEN AND GELATIN POWDERS: Collagen powder and gelatin powder are sources of protein that are from animals. Collagen and gelatin powder can be good for joints, hair, skin, and nails. Gelatin is usually made from beef, and you can find gelatin powder that is made from free-range, grass-fed cows.

SESAME PROTEIN POWDER: Sesame seed powder is high in fiber and contains many other vitamins and minerals, including calcium.

PUMPKIN SEED PROTEIN POWDER: Pumpkin seed flour/powder can also double as a grain-free flour for people with nut allergies instead of almond flour.