4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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Foodie Friday: Hearty Berry and Cinnamon Quinoa with Toasted Walnuts

Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved. 

I fell in love with quinoa (pronounced keen-wah) while I was in undergrad and had to make a quinoa pilaf for a food prep class.  It looked like birdseed, so I didn't know what to expect. However, I was pleasantly surprised by its slightly crunchy texture and hearty, nutty flavor.  This pseudocereal seed prevails as a powerhouse plant-based source of protein because it contains a healthful balance of all essential amino acids and is well-digested by the body.  Its protein profile makes it the perfect component in the vegetarian diet.  Quinoa is also an excellent plant source of iron, magnesium, folate, and managanese and a good source of fiber and copper.  Newer data also indicate that quinoa harbors a host of phytochemicals, including polyphenols, flavonoids, and phytosterols.  Because it's gluten-free, it also works well for those with celiac disease.

Quinoa's versatility has won me over.  It provides the perfect alternative for those who are a little bored with the brown rice or whole wheat couscous routine.  It works well in soups, salads, and for breakfast.  I also love the fact that you can actually cook it in a rice cooker. And like rice, it also freezes well, so you can cook ahead and store for future recipes.  So simple!  You can also find gluten-free noodles and other products made from quinoa that can sub for other gluten-containing foods.

If you're not sold on it yet because a dietitian's doing the sales pitch here, then trust my husband.  I introduced him to this a few years ago, and he finds it quite tasty!

Here's a delicious, warm, wholesome breakfast quinoa.  Try it, and let me know what you think.

Hearty Berry and Cinnamon Quinoa with Toasted Walnuts
{Print this recipe}
Ingredients:
1 cup quinoa, rinsed (I used red quinoa in the photo above.)
2 cups water
1/2 cup 1% milk (You could use soy or almond milk, too.)
2 cups fresh blackberries, rinsed (You could also use other berries, such as blueberries.)
1/2 teaspoon ground cinnamon
1/2 c chopped walnuts  (You could also use other nuts, such as pecans.)
4 teaspoons brown sugar or to taste (You could also use honey, agave, or maple syrup.)

Directions:
1.  Rinse and drain quinoa through a fine mesh strainer thoroughly before cooking.  (This removes any remaining bitter-flavored saponins.)  Combine the water and quinoa in a medium saucepan and bring to a boil.  Reduce heat to medium-low, cover, and simmer until all the water is absorbed, about 10-15 minutes.  (If you have a rice cooker, that will work perfectly, too!)
2.  While the quinoa is simmering, toast the walnuts in a dry skillet over medium-high heat stirring frequently for about 2 minutes.
3.  After the quinoa is cooked, stir in the milk, blackberries, cinnamon, walnuts, and brown sugar. 
4.  Enjoy!

Serves: 4

Nutritional Info:
Calories: 345     Carbohydate: 44 g     Fat: 14.5 g     Saturated fat: 1 g     Monounsaturated fat: 1.4 g     Protein: 11 g     Cholesterol: 1.5 mg     Fiber: 15 g     Sugar: 10 g     Sodium:  30 mg
High in:  omega-3 (linolenic) fatty acid, riboflavin, vitamin B12, magnesium, and zinc

Trendy Bytes: Greek Yogurt

 Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved.

So I finally succumbed to one of the latest trends in nutrition...Greek Yogurt.  I'd heard clients, students, and others rave about it; however, I really dragged my feet when it came to trying it out myself.  While I'm much less of a food neophobic than I used to be, I guess I held off because I am admittedly pretty picky when it comes to my yogurt.  I opted to begin with a familiar brand (must be that food neophobia kicking in), and I must say that I wasn't impressed.  I could not figure out why anyone would go for it, but after a little field research, I realized I had started with the wrong brand!  That made a world of difference.  After experimenting with several different brands, kinds, and flavors of Greek-style yogurt, I have finally settled on one favorite in particular -- Fage 2%.  Now, Greek-style yogurt has won me over.  

How does it measure up nutritionally?  Although Greek yogurt can have a seriously luxurious texture and taste, keep in mind that it is basically a type of strained yogurt.  The whey portion is removed leaving behind a thicker, less watery version of yogurt.  So it's not really as mysterious as many people seem to believe.  Because it's strained, it typically contains about twice the amount of protein of regular yogurt, so if you're looking to give your meal or snack a protein boost, this could possibly help with that depending on your personal nutrition needs.  But remember that most Americans are already consuming plenty of protein. You'll also get plenty of calcium and probiotics, too.  Most brands of plain Greek yogurt also tend to be slightly lower in sodium and naturally occurring sugar than regular plain yogurt.  Two things you might miss with Greek yogurt are Vitamins A and D.  Most regular yogurts are fortified with them, and I've found that some versions of Greek yogurt are not.  The good news is that there are other ways to get enough of these nutrients.  If you're watching your calorie or fat intake, you may want to opt for the 2% or 0% versions of Greek yogurt as the whole milk versions tend to be a lot heavier in calories and fat, especially saturated fat.  Otherwise the calorie and fat profiles of low-fat Greek yogurt and low-fat regular yogurt are fairly similar.  Finally, be aware that some of the flavored versions of Greek yogurt will contain added sugar, so I recommend going with the plain kind and combining it with your own mix-ins, such as whole, fresh fruit or nuts so that you're in the driver's seat with the added ingredients. 

How to enjoy it? Use it as you would other yogurt for a snack by adding in fruit, granola, or nuts for flavor and texture.  Mix it with cereal and fruit for breakfast instead of using milk. With the plain kind, you may want to add a little sweetness with honey or fruit preserves.  In the photo above, I added about 1 tsp of fruit preserves and fresh fruit. You can also use Greek yogurt as a substitute for sour cream or mayo in dips or on sandwiches.  Or enjoy it in a smoothie!

If you haven't tried it, give it a shot and let me know what you think.  If you have tried it, what do you think?

If you haven't already done so, please check out my $40 e-card giveaway.  You have up to 4 chances to win, so take advantage!  Giveaway ends by 7/1/10 at 9 PM PST, so hurry on over!  Good Luck!

How to incorporate protein into your plan to get fit

If your goal is to get fit in 2010 and you're wondering how protein fits into that plan, then you're in the right spot!  Many diet books and magazines place protein on the nutrient pedestal deeming it the MVN (most valuable nutrient) for getting in shape, but I often find that people are confused, overwhelmed, or misinformed about protein's role in helping them shape up.  So, let's sift through the info and get to the meat of the matter.

You must first know this:  building muscle tissue, strength, and endurance requires progressive strength or resistance training.  Without this foundation, you will not gain muscle mass, strength, or endurance no matter how much protein you consume.  Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains.  To get the most out of your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create the optimal plan to help you achieve your goal whether it is to strengthen and tone your muscles or to build muscle mass and power.

While protein plays a vital role in enhancing muscular fitness by building and repairing muscle tissue, the amount needed to do so is often exaggerated.  For generally healthy people, the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg OR 0.4 g/lb daily.  Although the recreational exerciser needs a little more than this, the average American adult typically consumes at or above the amount needed.  So, if you're a generally healthy adult looking to get in shape, then you are probably already consuming an adequate amount of protein to meet your needs.

Two dietary characteristics I suggest regarding protein are:  quality and timing.  Focus on incorporating high quality sources of protein in your diet.  Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are considered high quality sources of protein.  Keep in mind that we eat other foods that are also quality sources of protein, including whole grains, legumes, nuts, and vegetables. Consuming protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals. Notice that I'm not mentioning supplements?  As I mentioned before, most of us are already getting more than enough protein in our diet through food alone.  Adding protein powder supplements may just contribute excess calories, which can work against your goal to achieve your best shape! Research suggests that consuming high quality sources of protein from food is just as effective if not more effective at helping people achieve their fitness needs.  Generally, for the recreational exerciser, protein powder supplements can be costly and unnecessary. 

As for timing, I typically suggest that people consume a quality source of protein at each main meal  throughout the day.  This helps steadily release energy to the body while stabilizing energy levels throughout the day and will leave you feeling more satisfied after each meal.  Consuming a little protein (~10 grams) post-workout is also key since our bodies are more sensitive to protein utilization within 1-2 hours after an intense training session.

What happens if you consume too much protein?  Well, if the body needs more energy, it may burn the excess protein for energy.  However, if the extra protein is not immediately used to fuel activity or for tissue maintenance and repair, then the surplus protein can be converted to and stored as glycogen (glucose) or fat.  Also, the metabolism of protein for energy creates metabolic waste products (nitrogen) that must be excreted from the body, so consuming excessive amounts of protein can increase the risk of dehydration, if an individual doesn't maintain adequate fluid consumption with high protein intakes.  Even mild dehydration can negatively impact performance and can hinder you from reaching your maximum potential during a workout.

When protein takes center stage in the diet, one nutrient that often gets left in the dust is carbohydrate.  Quality sources of carbohydrates, such as whole grains, legumes, or milk, are a key component of any fitness plan.  Why? Carbohydrates provide a primary fuel source for the muscles during physical activity.  Including sufficient carbohydrate in the diet optimizes your workout because it allows your muscles to work harder and longer so that you reach your maximum potential.  When we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy.  Protein is actually a third in line for energy (following carbohydrate and fat) because we do not have a storage source of protein in the body and because it takes longer to metabolize protein for energy.  When protein is used for energy, less of it is available for muscle building and repair -- not ideal for someone working so hard to achieve his/her best physique.

So, there you have it...my scoop on how to best incorporate protein into your diet and accomplish your get-fit goals.  Stay tuned for a future post on how to protein fits into your plans for weight gain and muscle building.

For more on this topic, you may consider the following resources:

• Nancy Clark's Sports Nutrition Guidebook - great for any active individual

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! - great for the guys