Fall is almost here, and you know what that means — time to prepare for the upcoming flu season.
The flu, a viral infection affecting the nose, throat, and lungs, can leave you feeling quite ill. So, as your local Bradford dietitian, I’m here to help. Here are some simple steps you can take to protect yourself and your loved ones from the flu.
Protect with probiotics — Probiotics support a healthy immune system by maintaining and regulating our gut microbiome. Probiotic foods, such as yogurt, kefir, and kimchi, contain healthy bacteria and can help protect against infections.
Fight off viruses with zinc — Zinc is a mineral that helps promote tissue growth and repair and ensures the immune system is working properly. Many foods are excellent sources of zinc, including meats, nuts and whole grains. If you’re feeling under the weather, try starting your day with a warm bowl of oatmeal.
Manage stress — Stress can have a negative impact on our bodies, including interrupting other functions that boost your immune system. Here are some examples of how stress can affect our everyday lives:
- Sleep: Chronic stress can make sleeping more difficult and poor sleep impairs your immune system.
- Nutrition: The stress response slows digestion, which can keep infection-fighting nutrients (like zinc) from being available as quickly for your body to use.
- Mental health: Chronic stress can lead to depression and anxiety, which have been shown to increase levels of inflammation.
Get your flu shot — In addition to living a well-balanced life that includes physical activity and healthy food, the best way to protect yourself and your loved ones is to get the annual flu shot. Once they become available, you can get your flu shot at your local Zehrs pharmacy to reduce your chance of getting the flu.
If you are looking for more nutrition and well-being advice this flu season, I am here to help. As your local Bradford registered dietitian at Zehrs, I provide a range of services, such as virtual or in-store one-on-one consultations, store tours, and recipe ideas. To discuss, book an appointment with me zehrs.ca/dietitians or email me at [email protected].
Power fruit breakfast crumble
Ingredients
- 1 cup PC Organics Power Fruit Blend
- 1/4 cup packed dark brown sugar
- 2 tsp cornstarch
- 2 tsp finely grated lemon rind
- 1 tbsp fresh lemon juice
- 1 cup PC Organics Quick Oats
- 1/3 cup all-purpose flour
- 1/4 tsp salt
- 1/3 cup PC Blue Menu Celeb Margarine – Original
- 1-1/2 cups PC 0% Greek Yogurt – Plain
Instructions
- Preheat oven to 375°F (190°C).
- Place frozen fruit in 8-inch square (2 L) glass baking dish. In small bowl, stir together 1 tsp (5 mL) of the brown sugar, cornstarch, lemon rind and juice; stir into fruit.
- In another bowl, combine oats, flour, remaining brown sugar and salt; using fingers or fork, work in margarine until fine crumb consistency. Sprinkle evenly over fruit.
- Bake in centre of oven until crumble topping is browned and fruit is bubbly, about 45 to 50 minutes. Cool for 15 minutes. Serve warm with yogurt.
Madison Brown is a registered dietitian at Zehrs in Bradford.
