Fighting the flu with nutrition
February 13, 2018
Originally aired on Good Day Philadelphia February 12, 2018
Originally aired on Good Day Philadelphia February 12, 2018
Originally appeared in the February 5, 2018 Philadelphia Magazine. We’ve all been there, done that when it comes to overindulging. Whether your hangover is from cheap beer or sodium — lookin’ at you, wings and pizza — refueling and rehydrating is a must-do the next morning. Here, we asked Philadelphia’s health pros for their go-to hangover breakfasts.
The winter months are filled with many fun activities — snowboarding, skiing, sitting by the fire with a good bottle of wine. But, as with most things, there is a downside — the dreaded flu season. Whether it’s the flu itself, or just a common cold, many of us find ourselves spending the inclement season battling to maintain our health. Though there are recommended preventive measures one can take to protect against the flu — flu shot, anyone? — there still exists no single 100 percent non-fallible solution so we should take all the help we can get. While no diet remedy or nutritional supplement has been scientifically-proven to effectively prevent the flu, here are five nutritional tips that may help boost your immune system.
I’m going to let you in on a little secret: I’m obsessed with frozen food. I know, I know, frozen green beans aren’t quite as pretty as a fresh avocados. But man, when you’re busy (like, you know, every adult in America), it sure is nice to be able to pull some fail-safe dinners straight from the freezer.
There are some foods you can almost always find in my kitchen: whole wheat tortillas, eggs, apples. But what do the pros keep on hand for those last-minute meals? What are the things they’re constantly reaching for in their kitchens? We asked some nutritionists to share their top gotta-have-it healthy foods. Here’s what they had to say.
The holidays are upon us. Yes, you made it through Thanksgiving but you still have three more weeks filled with cookies and desserts at office parties, holiday happy hours and family gatherings.
If we could all pack leftover pizza and Pop-Tarts for lunch every day, we’d probably complain about packing lunches a whole lot less. But since that wouldn’t be exactly, well, “healthy,” we reached out to Philadelphia-area nutritionists to find out what they pack for lunch. Spoiler alert: lean proteins and vegetables are pretty popular. But if your packed lunches need a little inspiration, look no further than the healthy, nutritionist-approved options below.
The holidays are upon us. Yes, you made it through Thanksgiving but you still have three more weeks filled with cookies and desserts at office parties, holiday happy hours and family gatherings.
Ah, the sounds of Yom Kippur. The silence of deep prayer and meditation during services. The shuffle of feet as people sit and stand intermittently as they reflect and atone for the past year.
To provide you with the timely, credible, in-depth resources you need to eat healthy, get fit, raise a family and be a smart health consumer, we have a panel of experts from around the Philadelphia region, who include these regular contributors.
Alcohol and weight loss don’t usually mix as seamlessly as vodka and club soda but that doesn’t mean socializing and losing weight have to be worlds apart.
Health professionals like myself can rattle off tons of reasons why drinking too much alcohol can impede weight loss but I’m sure you don’t want to listen to that speech with only a few weeks left of summer. So instead, I’ll share my favorite strategy to help you strike the perfect healthy balance whether you’re at Center City Sips, a backyard barbecue or down the shore. All you have to do is ask yourself these questions:
In recent years, the consumption of cow’s milk has declined rapidly as milk from soy, almond, coconut and other dairy alternatives has become increasingly popular. This shift away from traditional dairy is likely due to upticks in veganism, lactose intolerance, milk allergies, or other personal preferences.
6 months out and the Pierce’s are doing great 🌹
A summer full of Rose and the beach. One more week of maternity leave in our happy place then it’s back to work for this dietitian. I’ve missed my client conversations and really looking forward to being back in my groove.. see you all soon!
A summer full of Rose and the beach. One more week of maternity leave in our happy place then it’s back to work for this dietitian. I’ve missed my client conversations and really looking forward to being back in my groove.. see you all soon!
So many of my clients said they’re making carrot cake this weekend to celebrate Easter so I wanted to share some of my favorite recipes from other accounts PLUS the carrot cake pancake recipe that I’ll be making for my family Sunday morning.
Is anyone else obsessed with carrot cake? I’d love to know some of your go to recipes for my #1 favorite dessert.
1 ripe mashed banana
1 egg
1/4 c egg whites
1/2 cup almond milk
3/4 cup oats ground into flour in blender
1 cup shredded carrots (I used a food processor)
Cinnamon, ginger, nutmeg to taste
Pinch salt
2 tsp vanilla extract
1 scoop vanilla whey or collagen
Frosting
1/4 cup cream cheese
1 T maple syrup
1 tsp vanilla extract
In a medium bowl, whisk wet ingredients & add in dry ingredients. Fold in carrots. Heat pancake pan over low/medium heat sprayed with avocado or coconut oil & add batter to pan, cooking for 2-3 minutes each side to get insides cooked through. Mix cream cheese with maple syrup and vanilla extract. Plate pancakes with a thick dollop of frosting and some nuts or drizzle with almond or peanut butter!
Enjoy!
So many of my clients said they’re making carrot cake this weekend to celebrate Easter so I wanted to share some of my favorite recipes from other accounts PLUS the carrot cake pancake recipe that I’ll be making for my family Sunday morning.
Is anyone else obsessed with carrot cake? I’d love to know some of your go to recipes for my #1 favorite dessert.
1 ripe mashed banana
1 egg
1/4 c egg whites
1/2 cup almond milk
3/4 cup oats ground into flour in blender
1 cup shredded carrots (I used a food processor)
Cinnamon, ginger, nutmeg to taste
Pinch salt
2 tsp vanilla extract
1 scoop vanilla whey or collagen
Frosting
1/4 cup cream cheese
1 T maple syrup
1 tsp vanilla extract
In a medium bowl, whisk wet ingredients & add in dry ingredients. Fold in carrots. Heat pancake pan over low/medium heat sprayed with avocado or coconut oil & add batter to pan, cooking for 2-3 minutes each side to get insides cooked through. Mix cream cheese with maple syrup and vanilla extract. Plate pancakes with a thick dollop of frosting and some nuts or drizzle with almond or peanut butter!
Enjoy!
WE ARE …The Pierce’s 💙🤍 AND I’m back to work tomorrow feeling grateful and rejuvenated after our honeymoon and having the most lovely wedding with so many of our family and friends. God is good 🥰
WE ARE …The Pierce’s 💙🤍 AND I’m back to work tomorrow feeling grateful and rejuvenated after our honeymoon and having the most lovely wedding with so many of our family and friends. God is good 🥰
Incase you’re wondering how your dietitian is spending national registered dietitian day…couldn’t be happier.
See you all on Monday 🥗
Incase you’re wondering how your dietitian is spending national registered dietitian day…couldn’t be happier.
See you all on Monday 🥗
Feeling quite cozy & comfortable at @bar_hygge
I’m realizing on this quick dietitians getaway with @wellnessbychristina that environment matters so much for my nervous system, maybe just as much as food! The ☀️, relaxing morning walks, TEQUILA 🍹 and all the laughter 🤣 is exactly what I needed to calm my mind and send me back to Philly feeling refreshed and back in tune with my health. Fully ready to take on birthday 35 this week! 💁🏻♀️🥳
I’m realizing on this quick dietitians getaway with @wellnessbychristina that environment matters so much for my nervous system, maybe just as much as food! The ☀️, relaxing morning walks, TEQUILA 🍹 and all the laughter 🤣 is exactly what I needed to calm my mind and send me back to Philly feeling refreshed and back in tune with my health. Fully ready to take on birthday 35 this week! 💁🏻♀️🥳
#happynewyear, friends! I am more grateful than I can express for all the good that 2021 brought to Philly Dietitian. Thank you all of my past, present and future clients for allowing me to be apart of your health journey.
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And a big THANK YOU for continuing to trust and support me, even with the little social media content that I have energy to provide. You are more appreciated than you know.
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I am here. Alive. Well. And I have so much, including health and love to be grateful for.
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Here’s to a happy, nourishing and prosperous 2022 💋
#happynewyear, friends! I am more grateful than I can express for all the good that 2021 brought to Philly Dietitian. Thank you all of my past, present and future clients for allowing me to be apart of your health journey.
.
And a big THANK YOU for continuing to trust and support me, even with the little social media content that I have energy to provide. You are more appreciated than you know.
.
I am here. Alive. Well. And I have so much, including health and love to be grateful for.
.
Here’s to a happy, nourishing and prosperous 2022 💋
A week ago today, within this very hour, my mom was notified by @uofpenn transplant team that a heart was available. Within hours and by the grace of God, she was given the gift of life ♥️. My twin sister, brother and the rest of our family will be forever grateful for the selfless donor, the amazing surgeon and all of UPenn’s transplant team.
#phillyproud #christmasmiracle
A week ago today, within this very hour, my mom was notified by @uofpenn transplant team that a heart was available. Within hours and by the grace of God, she was given the gift of life ♥️. My twin sister, brother and the rest of our family will be forever grateful for the selfless donor, the amazing surgeon and all of UPenn’s transplant team.
#phillyproud #christmasmiracle
Enjoying one more food experience with my fav @terraincafe to close out November...how is it almost December?!
I ordered the Harvest Bowl + salmon and the Pear Prosecco Smash cocktail w/o simple syrup 😋 Happy Sunday! #phillydietitian
Enjoying one more food experience with my fav @terraincafe to close out November...how is it almost December?!
I ordered the Harvest Bowl + salmon and the Pear Prosecco Smash cocktail w/o simple syrup 😋 Happy Sunday! #phillydietitian
Small plates & cute dates ❤️ #phillydietitian
Some DIY Charcuterie inspiration for anyone that lacks talent in the kitchen (🙋🏻♀️) but doesn’t want to go empty handed to their thanksgiving dinner. Thank you @dibrunobros for being my saving grace this year!
- Find the right size board to fit all the goodies: cutting board, marble slabs, basic tray etc
- Choose at least 2-3 meats: salami, prosciutto etc.
- Choose a variety of soft and hard cheeses: Havarti, cheddar, goat, blue etc.
- Add crunch! Crackers, veggies, or other cheese vehicles
- Snacks! Cured olives, mini pickles, colorful antipasti,dried apricots, grapes etc.
- A couple dips and spreads: spicy mustard, fig jam, hummus etc
- Fill in any blank space with nuts and garnishes
Enjoy 🍁🦃🍂
#phillydietitian
Some DIY Charcuterie inspiration for anyone that lacks talent in the kitchen (🙋🏻♀️) but doesn’t want to go empty handed to their thanksgiving dinner. Thank you @dibrunobros for being my saving grace this year!
- Find the right size board to fit all the goodies: cutting board, marble slabs, basic tray etc
- Choose at least 2-3 meats: salami, prosciutto etc.
- Choose a variety of soft and hard cheeses: Havarti, cheddar, goat, blue etc.
- Add crunch! Crackers, veggies, or other cheese vehicles
- Snacks! Cured olives, mini pickles, colorful antipasti,dried apricots, grapes etc.
- A couple dips and spreads: spicy mustard, fig jam, hummus etc
- Fill in any blank space with nuts and garnishes
Enjoy 🍁🦃🍂
#phillydietitian
This tahini sauce may not fit the theme of Thanksgiving veggies, but it will certainly make the flavor of any root vegetable POP!
Tahini Roasted Veggies
- 2 pounds of your favorite veggies (I used brussels & carrots)
- 2 tablespoons tahini paste @soomfoods *PHILLY LOCAL
- 1 tablespoon extra virgin olive oil
- 2 teaspoons ground curry
- 2 teaspoons ground cumin
- 1/2 teaspoon kosher salt
Preheat oven to 400 degrees and line a large baking sheet with parchment paper or a silicone mat. Set aside.
Peel or cut your choice of veggies.
In a large bowl, whisk together the tahini, olive oil, curry, cumin, and salt. Add the veggies, then with your hands, toss to coat the carrots in the tahini mixture.
Place coated veggies on the baking sheet. Roast for 20 minutes, flip the carrots over, then continue roasting until tender and golden brown, about 15 additional minutes (35 minutes total).
Serve with Tofu, Chicken or Salmon and an RD approved starch for a nourishing meal🙌🏼 #phillydietitian
This tahini sauce may not fit the theme of Thanksgiving veggies, but it will certainly make the flavor of any root vegetable POP!
Tahini Roasted Veggies
- 2 pounds of your favorite veggies (I used brussels & carrots)
- 2 tablespoons tahini paste @soomfoods *PHILLY LOCAL
- 1 tablespoon extra virgin olive oil
- 2 teaspoons ground curry
- 2 teaspoons ground cumin
- 1/2 teaspoon kosher salt
Preheat oven to 400 degrees and line a large baking sheet with parchment paper or a silicone mat. Set aside.
Peel or cut your choice of veggies.
In a large bowl, whisk together the tahini, olive oil, curry, cumin, and salt. Add the veggies, then with your hands, toss to coat the carrots in the tahini mixture.
Place coated veggies on the baking sheet. Roast for 20 minutes, flip the carrots over, then continue roasting until tender and golden brown, about 15 additional minutes (35 minutes total).
Serve with Tofu, Chicken or Salmon and an RD approved starch for a nourishing meal🙌🏼 #phillydietitian
This may seem quite fradulent of me to say, but I look forward to discovering (and tasting) Philly-made treats to take home to Lancaster and share with my family and friends, especially over the holidays. Since I won`t be sitting down to a Thanksgiving meal with my entire family this year, I am going to be EXTRA generous with my Philly themed treat box deliveries. When shopping for Thanksgiving desserts, consider local businesses in your area. It`s been a tough year for small businesses so try to support them whenever you can. Some of my favorite Philly go-to`s are @bakeshopon_20th, @smallovenpastryshop, @psandco, @sweetboxphilly, and @metropolitanbakery. Oh, and never forget - it always tastes better when you share 💗 #phillydietitian
This may seem quite fradulent of me to say, but I look forward to discovering (and tasting) Philly-made treats to take home to Lancaster and share with my family and friends, especially over the holidays. Since I won`t be sitting down to a Thanksgiving meal with my entire family this year, I am going to be EXTRA generous with my Philly themed treat box deliveries. When shopping for Thanksgiving desserts, consider local businesses in your area. It`s been a tough year for small businesses so try to support them whenever you can. Some of my favorite Philly go-to`s are @bakeshopon_20th, @smallovenpastryshop, @psandco, @sweetboxphilly, and @metropolitanbakery. Oh, and never forget - it always tastes better when you share 💗 #phillydietitian
One of my favorite ways to decompress is to take a nice long walk to get some fresh, crisp fall air and take in all of the sights in our beautiful city. It`s easy to miss the things that are right in front of our eyes when we are so busy working all of the time! Walks, whether during the day or at night, are my favorite way to listen to my country music, catch up on podcasts and simply just take some time out for ME. What are some of the ways you decompress and take time for yourself!? #phillydietitian
One of my favorite ways to decompress is to take a nice long walk to get some fresh, crisp fall air and take in all of the sights in our beautiful city. It`s easy to miss the things that are right in front of our eyes when we are so busy working all of the time! Walks, whether during the day or at night, are my favorite way to listen to my country music, catch up on podcasts and simply just take some time out for ME. What are some of the ways you decompress and take time for yourself!? #phillydietitian
Feeling inspired at the start of a new week with some tips from @jamesclear, author of “Atomic Habits”. He shares the secret behind setting small habits that can end up changing your life and I am on board! There are three ways to break a bad habit:
1. Reduce - Curtail the habit to a desired degree. You won’t be breaking the habit entirely, but instead will be reducing it to a desired level.
2. Eliminate - Cut out the habit entirely. This can work but it’s rare to go cold turkey with a habit and be successful long term, so this is a more difficult method.
3. Substitute - Sub a good behavior for a bad one. This is often the most effective method because you’re focused on building a good habit while slowly diminishing the bad habit.
There is no ONE way to change a habit. In fact, there are thousands of ways to change a habit but the pathway for you is the concept that makes the most sense and meets you where you mentally are. You got this! #phillydietitian
Feeling inspired at the start of a new week with some tips from @jamesclear, author of “Atomic Habits”. He shares the secret behind setting small habits that can end up changing your life and I am on board! There are three ways to break a bad habit:
1. Reduce - Curtail the habit to a desired degree. You won’t be breaking the habit entirely, but instead will be reducing it to a desired level.
2. Eliminate - Cut out the habit entirely. This can work but it’s rare to go cold turkey with a habit and be successful long term, so this is a more difficult method.
3. Substitute - Sub a good behavior for a bad one. This is often the most effective method because you’re focused on building a good habit while slowly diminishing the bad habit.
There is no ONE way to change a habit. In fact, there are thousands of ways to change a habit but the pathway for you is the concept that makes the most sense and meets you where you mentally are. You got this! #phillydietitian
