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| Site Locations |
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Las Colinas Medical Center
6750 N. MacArthur Blvd #100
Irving, Texas 75039 |
| Kathryn Fink, MS, RD, CSSD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
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"There's always room for ice cream and chocolate!"
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| Flu Season and Nutrition! |
October 2009 |
Hello! 
Flu season has arrived. And while many people know the common tips for prevention (flu shot, handwashing, getting enough sleep, etc.), few people pay attention to how their nutrition can help them from getting sick. Eating a healthy and balanced diet can boost your body's immunity preventing or lessening the effects of the flu. In this issue you will find tips to maximize your immunity during the flu season.
Healthy regards,
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
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Maximize your Immunity!
Follow these tips to maximize your immunity during the flu season. Focusing on food over supplements is the best way to approach improved immunity.
- Drinking plenty of water will keep your immune system functioning.
- Consume adequate amounts of Vitamin C which supports immune cell functions. Recommended amounts = 75mg/day for adult females, 90mg/day for adult males. Food sources: bell pepper, broccoli, Brussels sprouts, cauliflower, fruit juices, lemon juice, mustard greens, oranges, papaya, strawberries.
- Consume adequate amounts of Vitamin E which increases production of immune cells. Recommended amounts = 15mg/day adult females and males. Food sources: almonds, broccoli, chard, mustard greens, olives, papaya, sunflower seeds, turnip greens.
- Consume adequate amounts of Zinc which is necessary for making immune cells. Recommended amounts = 8mg/day for adult females and 11mg/day for adult males. Food sources: oysters, mushrooms, meat, legumes.
- Listen to your body. If you are feeling tired or overdone, then cut back on your stress, activity level, and exercise. Overdoing it when your body is not up for it will have a negative effect on your immune function.
So the next time you find yourself doing what you can
to prevent the flu, don't forget to let good nutrition do its part.
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Smoothie Recipe
You can get some of the key nutrients mentioned in the ariticle above by creating a smoothie.
- 2-3 cups sliced watermelon
- 1 cup sliced cantaloupe
- 1/4 cup strawberries
- 1 cup low fat plain yogurt
- 2-3 cups ice
Blend
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List of Treats for Halloween
Instead of providing the neighborhood children with high-calorie, sugary sweets, consider choosing from the following list:
· Mini rice cereal bars
· Mini juice boxes
· Mini bags of popcorn
· Cheese and cracker package
· Peanut butter and cracker packages
· Low-sugar granola bars
· Box of raisins
· Small bag of nuts
· 100 calorie chip bags
· Animal crackers
· Stickers
· Small toys
· Small box of crayons
· Halloween pencils
· Halloween erasers
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Special Thanks
Student Intern providing a special touch in her own unique way.
Thank you Kelly Zindel, a student/intern from Eastern Michigan University, for her contributions this month with clients, projects and newsletter content.
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Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
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