Did you know....

February is the #1 month for sickness!
 
What are you doing to keep yourself healthy this Winter?

Please share - you never know who you'll inspire!

Healthy wishes,
Alissa

It's easy to eat poorly now a days with our busy schedules and convenience foods always in our face. It takes some thought, preparation, and dedication to eat well. My suggestion - keep it simple! You can't go wrong eating lots of fruits, vegetables, lean proteins and whole grains. But there are truly foods that will give us that extra boost you are looking for. The following are a compilation of some of my favorite nutrient-rich foods that will provide you with the vitamins, minerals, and powerful antioxidants to keep you feeling at your best. Whether you're wanting to feel healthy day-to-day, perform at your best, or prevent injury, these foods will get it done every time!

RAISINS
Just look in your pantry! Raisins are the perfect on-the-go fuel with more than 30 grams of healthy carbs per 2 tbsp, making them ideal for snacking on - especially during a longer workout such as a run. When eaten alone, raisins will actually decrease mouth acidity, which helps to prevent bacteria that may eventually lead to tooth decay. Combine your raisins with a handful of unsalted nuts or a Greek yogurt when you're not exercising, and this duo is sure to keep your energy levels going through the day!

MUSHROOMS
All forms of mushrooms provide an abundant source of potassium, which is crucial for our body's fluid balance. Ever heard of antioxidants? Mushrooms contain a powerful antioxidant called L-ergothioneine, which is rarely found in foods we eat regularly. Antioxidants are beneficial as they help fight off illness by preventing free-radical damage from exercise, environmental toxins, lack of sleep and more! Try using a portabella mushroom as the crust for a mini pizza. Try them in salads, sauteed with other veggies as a side dish or add to your soups for a spoonful of potassium kick!

HEMP SEED OIL
Healthy Fats
Most of us have heard or read about the importance of omega-3's in our diet. Hemp seed oil is a nutty-tasting oil that provides your daily needs of both Omega 3 & 6 in just one tablespoon. These essential fatty acids are imperative for maintaining a healthy heart, controlling inflammation and preventing depression. Many studies have also shown a  link to a deficiency in Omega-3's and Alzheimer's. Use this tasty oil for dipping bread, as a dressing for your salads, or drizzle over your steamed veggies. The possibilities are endless!

BISON STEAKS
Protein and Iron
This is by far one of my favorite meats that I strive to include at least once per week. Bison is high in protein and contains very little saturated fat. A 3.5 ounce portion contains more than 50% of our needs for vitamin B12 and over 30% for zinc and iron. These nutrients are extremely important for proper muscle function and recovery after workouts. The key with this meat is to make sure not to overcook it. Enjoy as a steak, grind into burger meat or cut into chunks for a stir-fry or soups.

BERRIES
Inflammation Fighters
These are among my favorite fruits. Choose from strawberries, blueberries, raspberries, blackberries, or any of the many exotic berries such as acai and goji. Once again, we bring up antioxidants. Berries, in particular, contain a specific antioxidant called anthocyanidins. These compounds prevent the kind of damage to our cells that leads to premature aging. You may also find that consuming berries in a shake or on their own after a workout will prevent muscle soreness. Use berries as a sweet treat rather than turning to the candy!

WHOLE GRAINS
Quick Carbs
Pouches of oatmeal (like those made by Kashi Go Lean) can provide you with a quick and healthy choice if you're in a rush for breakfast or after your workouts. Simply microwave the packet with either water or low or non-fat milk and you're good to go. You'll get some fiber and much needed B-vitamins to fuel your day.

CANNED BEANS
Nutrition at a Bargain!
I have to say, one of the best buys in the grocery store happens to be down the isles. If you know anything about me, I'm always encouraging doing MOST of your grocery shopping along the perimeter of the grocery store. Well, here's one exception. Just a one-cup serving of most canned beans provides us with over 25% of our Daily Value for protein, almost 60% for fiber, and 20%
for iron. I recommend including beans 4-5 times per week as a healthy, cheap, and energy-boosting option. Remember to rinse your beans well to wash off some of the sodiuim. Beans can be a great topping on a salad, as a side mixed with other veggies, a great addition to a burrito, or add to soups for a hearty meal this winter!


Liquids
 
WATER - The Most Neglected Nutrie
Staying hydrated is extremely important for our energy levels. Did you know our bodies are made up of 75% water? We should be drinking 1/2 our weight in water to keep our energy levels up, our mouths from becoming dry, our bellies full and our skin plump and radiant.

WHITE TEA
Here are more antioxidants for you. White tea has been shown to prevent proteins from breaking down in your skin, keeping it healthy, plump, and wrinkle-free!

KEFIR
You can find this calcium, vitamin D, and protein-rich drink in the yogurt isle. Just one cup provides 30% of your daily value of each. I enjoy kefir in smoothies, with cereal, or even on it's own. Give it a try. You may be pleasantly surprised!

Healthy wishes,

Alissa Robertson, MS, RD

Winter is here, which we all knows so is the cold and flu season. There truly is no definitive start to the flu season, but it is most active during the months of January and February. The more you can do to prepare you and your family, the better off you'll be when those around you are sniffly. 

Other than the most common preventative tactics such as washing your hands, avoiding close contact with those who are sick, and getting plenty of rest, getting enough vitamins and minerals is essential to building a healthy immune system. Maintaining a healthy nutrient balance provides sources of energy and nutrition for optimal growth and development. Taking a daily multi-vitamin - especially when you're fatigued or stressed - can make all the difference in your recovery when you're sick or preventing your from getting sick in the first place.

Probiotics are another essential addition for you and your family during this cold and flu season. Probiotics are beneficial bacteria that actually found naturally in the body's digestive system. A recently published study found that taking probiotics can boost immunity by increasing the body's immune response to the flu virus. Dr. Gary Huffnagle, a professor of microbiology and immunology at the University of Michigan, and author of the book The Probiotics Revolution, was quoted saying "the research adds to the growing body of scientific data that show probiotics boost the immune function of healthy adults to defend against infection and lessen the symptoms of disease. I think it is a wise move to include the consumption of probiotics...along with good diet, and frequent hand washing in the battle against the flu."

Your dietary intake is an extremely important component when it comes to warding of the cold and flu. Make sure to include lots of fresh fruits and vegetables each day, and drink extra water as the cold weather and indoor heat can be extremely dehydrating. If you're not fond of the vegetables this time of year, opt for frozen vegetables that have no salt, sugar or sauces added to them. They may not contain all the vitamins and minerals compared to their whole counterparts, but they're a much better option than eating none at all. You can also opt for adding a Greens supplement to boost your vitamin and mineral intake. I suggest a product called Complete Greens, which contains probiotics as well. You can click the link provided to learn more about the benefits of including Greens on a regular basis - especially during this time of year.

By following these suggestions, you are likely to breeze through this winter without catching the cold or flu. 

Wishing you health and wellness this winter and into the New Year!


Alissa Robertson, MS, RD
(802) 999-5684
[email protected]

There is no question that sneezes, sniffles, and coughing fits put a serious wrench on our every-day activities. This year, take proactive steps to help safeguard your family against illnesses with the following tips for the cold and flu season:

BOOST YOUR IMMUNE SYSTEM
- Avoid stress. Study after study shows that stress prevents your body from the ability to stay healthy. There are many stress reduction exercises, that when done regularly, can reduce the damage caused by stress. An example of a stress reduction exercise is simply closing your eyes and focusing on your breathing for a few minutes.

- Get adequate amounts of sleep. The amount of sleep each individual needs varies, but a good rule of thumb is striving for eight hours per night. Getting enough sleep allows your body the opportunity to repair cells and maintains a healthy immune system.

- Have healthy eating and exercise habits. Including a variety of fruits and vegetables on an every day basis gives your body many of the nutrients it needs. I know we are all busy, but exercising for 30 minutes at least three times per week is a must to maintain a healthy immune system and general health.

- Include high-quality supplements to ensure you are getting ALL the necessary nutrients your body needs to fight off the cold and flu this season. Include a multi-vitamin, omega-3, and an antioxidant at the very least. During the fall and winter months, I also suggest Vitamin D and Vitamin C for an added immune boost.

WHAT IF I DO GET SICK?
Do the best you can to continue to eat healthy foods. I recommend eating small frequent meals/snacks during the day. Make sure to include fruits and vegetables for their vitamins, minerals and antioxidants, and drink plenty of water and healthy fluids such as 100% juice and tea. Avoid foods with a lot of sugar, salt and fat. These foods will only prolong your being sick. Not eating at all will also prolong the healing process due to the lack of nutrients your body would be getting, which are essential for rebuilding your weak immune system.

Feel free to contact me with any questions. Have a healthy fall and winter!
Alissa Robertson, MS, RD
[email protected]
(802) 999-5684

According to a recent study, vitamin D may help reduce the incidence and severity of both viral respiratory tract infections and the flu, at least during the fall and winter months, the typical time of year when these conditions are most prevalent.

The study suggested having a blood serum level of vitamin D higher than 38ng/ml in order to achieve the most benefit.

Source: Serum 25-Hydroxyvitamin D and the Incidence of Acute Viral Respiratory Tract Infections in Healthy Adults