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This is easier said than done: it can be challenging to pick foods that have the nutrients needed to recover from the flu. If you’re curious about where to start, here are some suggestions that may help.

Rice dishes

If someone with the flu is suffering from a bad stomach, it may be beneficial to eat bland foods since they’re easier to digest. Rice is excellent for this since it’s rich in starch and contains less fiber, helping promote better digestion.

It’s not a hard food to cook, either. This article from We Know Rice explains that you can conveniently prepare it with a rice cooker, making it easier for those who are sick or caring for someone who is. The Aroma MI Cool Touch Mini Rice Cooker is particularly useful since it has a one-touch operation feature that lets you cook various meals with the push of a button. If you want to add flavor, you can use broth or soup to make porridge or congee, which is tastier but still easy to digest.

Fruits and vegetables rich in vitamin C

You’re probably familiar with people consuming vitamin C when they contract the flu. That’s because the flu often disrupts the body’s normal immune response to bacterial infection. Medical News Today explains here that vitamin C boosts the immune system, making it a necessary nutrient to consume when sick.

Some great sources of vitamin C include fruits like kiwi, strawberries, oranges, grapefruit, and tomatoes, as well as green peas, spinach, and other leafy green vegetables. If you or the person you’re caring for is too tired to eat, you can blend some vitamin C-rich foods up and make a smoothie. Otherwise, you can whip up many tasty yet nourishing salads that you can top off with vitamin-C-rich citrus dressings.

Greek yogurt

Greek yogurt is excellent for those with the flu for several reasons. It’s rich in probiotics, making it ideal for boosting immunity and addressing gastrointestinal symptoms like diarrhea and vomiting. Compared to regular yogurt, it has less lactose, helping the body digest it more easily. It’s also twice as rich in protein, which our post explains delivers amino acids to repair the muscles and organs. Beyond this, protein is essential for building antibodies that combat infections like the flu.

Top Greek yogurt with vitamin C-rich fruits or honey, a great remedy for sore throat. This lets you or your patient consume a light meal packed with the necessary nutrients to relieve flu symptoms.

Oatmeal

Another bland and easily digestible food is oatmeal. It contains immunity-boosting vitamins like protein, copper, iron, zinc, and selenium, but you should ensure you’re using varieties that don’t contain added sugar or flavoring.

Like Greek yogurt, you can load your oatmeal with powerhouse foods full of nutrients. You can add fruits rich in vitamin C or bananas, which contain more vitamins like potassium. If you want to boost your protein intake, you can also add cottage cheese or almond butter. These ingredients can also add flavor without being too hard on the stomach.

Getting the flu is never pleasant. Fortunately, you can promote quicker recovery with healthy and enjoyable meals made from these four foods.

Exclusively written for https://lifestyle.org/ by Ameila Conner

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B-12

The good news is that the body doesn’t need very much B-12. But, vegans can struggle with getting enough. A vitamin B-12 deficiency can cause anemia, fatigue, nerve damage, mood swings, and muscle weakness.

Sources of vitamin B-12 include, nutritional yeast, marmite, yeast spreads, fortified soy, almond milk, plant-based meats, fortified cereals, tempeh, chlorella, and nori seaweed, to name a few.

Please consult your primary health care provider if you think you might have an issue with your vitamin B-12 levels. Occasionally, vitamin B-12 injections may be a recommended course of action.

Iron

Iron plays a role in red blood cell production. Sources of iron include: beans, broccoli, and raisins. Since the body needs vitamin C to absorb iron efficiently, consider adding citrus to your diet.

Protein

Protein helps with skin, bones, teeth, muscles, and organs, and delivers amino acids to the body. There are three types of amino acids, of which essential amino acids are one.

The body can’t produce essential amino acids; they must come from nutritional sources. But plants are unable to deliver complete proteins – proteins that carry all 9 essential amino acids. But, a great option is to combine protein sources like rice and beans. Eggs are a great source of complete protein, too – just make sure to include the yolk.

Calcium and Vitamin D

Calcium and Vitamin D are vital for strong, healthy bones. Some vegetarians augment their diet with fish occasionally because although it isn’t plant-based, it is a whole food. Salmon is an excellent source of calcium, as are almond and cashew milks.

Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are amazing plant-based sources of calcium.

Many foods are fortified with vitamin D. When it comes to plant sources, mushrooms are a good option. But probably the best option comes in the form of getting a daily dose of sunshine. The body will produce vitamin D in response to sunlight. So, aim for at least 10 minutes of sunshine daily.

As a side note, you can use impact and resistance exercises for strong, healthy bones.

In summary, although it might not be as easy for vegans and vegetarians to get the required amount of certain nutrients, it isn’t as hard as one might think either. Whole-food plant-based sources should always be the first option. But keep in mind that there isn’t anything wrong with supplements either; discuss the matter with your doctor. Remember, at the end of the day, the important thing is to protect and maintain your health and energy levels.

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Since taking care of your heart is important, here are five easy things you can do to create a heart-healthy lifestyle.

REDUCE STRESS HORMONES

According to Cleveland Clinic, stress is a major player in heart disease. We all have stress.

We’ve all heard of the stress hormone Cortisol but there are others as well like the ones released during fight or flight such as epinephrine, adrenaline and norepinephrine.

Stress is a part of life. But living an overly stressful life without adequate rest or relaxation strains the cardiovascular system and causes heart problems.

Relaxing activities reduce the production and release of stress hormones, which does wonders for your heart. These can be activities like massage, meditation, journaling, gentle stretching, deep breathing, relaxing walks, etc. Reducing stress doesn’t just make you healthier it makes you feel happier, too

Eat for a healthy heart

Despite its bad rap in years past, fat is an essential part of a healthy diet. But you have to eat the right kind of fats, which are mono (think olive, canola, peanut, sunflower and safflower oils, and avocados) and polyunsaturated fats (pine nuts, flaxseed, and sesame, sunflower and pumpkin seeds). A heart healthy diet should also include essential fatty acids (think flaxseed, chia seeds, and walnuts, along with plant oils like flaxseed, soybean and canola), and antioxidants (foods like dark chocolate, berries, kale).

The important thing to remember about fat is that it’s high in calories. Consuming more calories than you use causes weight gain, which is bad for the heart. So keep an eye on how much fat you eat.

A heart healthy diet doesn’t have to be bland and boring. You have so many delicious to choose from that protect your heart AND satisfy your taste buds.

Be Active

Physical activity is necessary for heart health because a sedentary lifestyle is hard on your heart. But you don’t have to run marathons or be in the gym six days a week, either. Just taking a walk or a jog a few times a week makes a huge difference in keeping your heart healthy.

Simple things like taking the stairs or parking farther away help too. Physical activity also releases endorphins, meaning you’ll feel happier, have a calmer mind, and a healthier heart.

Fresh air

According to research, there’s a correlation between breathing in pollutants and arterial damage. Although we can’t always choose the quality of air we breathe because of where we live, just remember that the concentration of pollutants in the air tends to be highest early in the morning. So, if you live in a big city like New York or Chicago, consider planning your outdoor activities for the afternoon or evening.

Don’t Sleep Too Much

Science has found a link between the amount and quality of sleep with heart health. According to certain studies, people with sleep disorders like insomnia increase their risk of developing heart disease by 50% compared to people who average eight hours of good quality, restful sleep.

But this might come as a surprise, averaging more than 9 hours of nightly sleep regularly can throw your system into metabolic disarray and actually damage your heart from secondary conditions like depression or obesity.

In conclusion, the bad news is that heart disease causes 1 out of every 4 deaths in the United States. But the good news is that it’s a lifestyle disease, which means it’s something you control! So take charge and avoid being a statistic by following these five simple steps for creating a heart-healthy lifestyle.

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By eating healthier foods, we reduce the consumption of junk foods, processed foods, and preservatives.

And it’s so easy to plug into the power of fruit and vegetables!

Here’s the good news: It doesn’t take having to eat a lot of fruit or vegetables to be healthy. According to the CDC, we need 1 ½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. It might sound like a lot, but it isn’t.

Here are a few examples:

• 2 cups of leafy greens are equal to 1 cup of vegetables.
• A ½ cup of dried fruits is equal to 1 cup of fruits.
• One big fruit (apples, oranges, peaches, bananas, cucumbers, tomatoes, etc.) is equal to 1 cup of fruit.
• It takes 6 – 8 pieces of smaller fruits to equal 1 cup (think strawberries, blackberries, etc.).

Adding more fruit and veggies to your diet is easy. Here are four simple ways to get you started.

Plan and Prepare

Having things washed, drained, chopped, and cut up is a great time-saver. And it’ll be easier to add some chopped spinach to your omelet or sneak some fruit into your yogurt or cereal.

And if your vegetables are already washed and chopped, you’ll be more likely to add them to a meal.

A great time-saver is to buy frozen fruits and vegetables. They still retain their nutritional value and their delicious flavor. Plus, they’re already prepared and ready to go and are available year-round.

Add Salad

Salads go with just about anything. And adding them to lunch is so easy. You can do classic salads or add some lean protein like chicken or tuna or vegan sources of protein like beans or chickpeas.

Salads are low in calories (if you go easy on the dressing) and they fill you up. Plus, they’re loaded with fiber, vitamins, and minerals that keep your metabolism going longer while boosting concentration and energy levels.

Soup, please

Soup can be a nutritious option for satiating hunger while providing an easy way for you to get your daily supply of fruits and vegetables.

Strategic Desserts

Although we’ve been conditioned to enjoy sugary desserts after meals, what if a few times a week, we reached for fruit instead? You can still enjoy your favorite dessert, but what if instead of having dessert every day, you reserved it for a special meal or two during the week or on the weekend?

Substituting fruit for dessert reduces calorie consumption, boosts mental focus, and stabilizes energy levels versus sugary desserts and snacks that crash your energy.

You can cut up different types of fruit to make a fruit salad or put them in a blender to make a smoothie. It’s so easy to keep an apple or banana with you too – it’s nature’s version of fast food.

Think about, just by eating a couple of cups of fruit and a couple of cups of vegetables each day, you’ll have an easier time managing your weight, reduce the risk of disease, be mentally sharp, and have more energy to live your best life!

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We hear a lot about “whole foods” these days. Eating less processed foods and more whole foods is healthier for us. A whole food is any food that remains in its natural form, free of any artificial additives, preservatives, or other man-made ingredients. Examples include fruits and vegetables.

Processed foods are stripped of their natural nutrients and loaded with preservative and sweeteners. Plus, a whole foods diet has been shown to reduce risk of many of the disease that plague us today, such as obesity diabetes, and high blood pressure.

Here are five reasons why a whole food diet is the best way of fueling your body with the nutrients it needs to function optimally.

Full Nutrition

Overly processed foods are detrimental because they lack nutrients. In order to lengthen shelf life and improve taste, valuable nutrients are stripped away.

Whole foods fuel your body with a multitude of vitamins and minerals you would otherwise be deprived of by opting for their processed alternatives.  

Less Sugar

Many food products today contain a huge amount of added sugar and sweeteners; different names are used for these sweeteners in the list of ingredients on the label.  Food manufacturers know that the sweeter a food is, the faster it will fly off of the shelves.

While foods in their natural form can still contain sugar, the actual amount is much less, or the fiber in the food slows its release into the blood stream, avoiding an insulin spike.

More Fiber, Less Overeating

Processed foods have very little fiber, meaning you have to eat more to feel full, which leads to overeating and obesity. By sticking to whole foods, you will naturally reduce the number of calories you consume. Furthermore, consuming a fiber-rich diet is essential to digestive health.

Reduce Inflammation

Inflammation can be a confusing topic. Inflammation is the body’s natural response to heal damaged tissues and a defense against infectious agents. However, chronic inflammation damages health. Chronic inflammation is linked to an enormous number of diseases including diabetes, obesity and even cancer.

Research has shown that many of the artificial additives in today’s food, cause an exaggerated inflammatory response in the body. The body responds the only way it knows how, by triggering the inflammatory process as protection from these artificial additives. Eating whole foods reduces the inflammatory response.  

Groceries Are Cheaper than the Doctor

It seems kind of odd that whole foods are more expensive compared to food that has gone through a lengthy, complicated refining process.

However, paying a little bit more for whole foods (which isn’t all that much more expensive) is worth it compared to the money you’ll end up spending in medical bills and hospital visits to manage the chronic diseases that processed foods cause.

At the end of the day, isn’t giving whole foods a try worth it to feel and look better, live longer, and save money?

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Sadly, most takeout meals and frozen dinners aren’t designed with nutrition or health in mind. If they were, they probably wouldn’t be as popular!

Most of us worry that we’re not getting enough vitamins and minerals from our less-than-ideal diets, which is why nearly 80% of us take dietary supplements.

While most people probably only take a morning multivitamin and some omega -3, dietary supplements can be a slippery slope. Every new supplement seems like the missing piece on the journey to health and wellness, and before you know it, you have a cabinet full of pills and powders.

Can You Overdose on Supplements?

Most vitamins and minerals have a specific tolerable upper intake level, which is the maximum amount that anyone should take. It’s practically impossible to reach these limits when getting your nutrients from food. However, if you’re taking multiple supplements daily, an overdose can sneak up on you.

The most toxic vitamins are Vitamin A, D, E, and K because they’re fat-soluble. Unlike water-soluble vitamins like Vitamin B-complex and C, which are easily excreted from the body, excess fat-soluble vitamins are stored and can accumulate to dangerous levels quite fast.

Water-soluble vitamins aren’t harmless, though. Very high doses can still cause dangerous side effects like abdominal pain in the case of Vitamin C and liver damage in the case of Vitamin B3.

Where to Draw the Line

● Get tested for nutrient deficiencies

If you suspect you have vitamin and mineral deficiencies, don’t just start researching your symptoms on the internet and buying supplements to try because this is ineffective and expensive. Instead, take a micronutrient test to identify what you actually need; it’ll save you a lot of money in the long run.

● Get a prescription

Although you don’t need a prescription for buying over the counter (OTC) supplements, it could help you from going overboard. Ask your doctor or see a functional medicine practitioner for a prescription.

● Read the labels & track your intake

Whether you buy OTC supplements or get a prescription, read the labels. Pay attention to the dosage and the daily value percentage (%DV), which is the recommended amounts of nutrients to consume or not to exceed each day. Anything above 100% should be a red flag unless you have an actual deficiency. If you’re taking more than one supplement, remember to add the daily value percentages for each nutrient.

● Know the limits and watch out for warning signs

Do your research on the Recommended Dietary Allowance and upper intake levels for any nutrients you intend to supplement. The best resource for this is the National Institutes of Health (NIH) website, as it has clear guidelines for most supplements.

Also, watch out for warning signs like abdominal pain, nausea, heartburn, sensitivity to light, and pretty much anything out of the ordinary. Stop taking supplements immediately if you experience any unexpected effects.

When used the right way, supplements can be a great addition to a healthy lifestyle, as long as you get a micronutrient test to figure out what and how much you really need. Once you know, it’s much easier to protect your health by getting the right supplements and tracking your intake.

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While beans are a good source of plant-based protein, it’s totally possible to get enough protein as a vegetarian without eating beans. But, first, let’s find out how much protein your body really needs.

How much protein do you need?

On average, the body needs 0.36 grams of protein per pound of body weight. However, depending on your age, activity level, muscle mass, and fitness goals, you could get away with consuming 1.5 to 2 times that amount.

Only about 12 to 20 percent of your daily calories should come from protein. Your body doesn’t store protein, so there’s no point consuming more than you need; access calories = weight gain.

Protein- Rich Vegetarian Foods

Split Peas & Lentils

Split peas and lentils are GREAT sources of protein and easy to cook.

A cup of cooked lentils has 19 grams of protein, and split peas 17 grams. Better still, you can use them in many different meals, including soups and salads.

Quinoa 

What’s the big deal about quinoa? Well, it’s another excellent source of plant-based protein. It contains all nine essential amino acids and is very high in the amino acid lysine, which is usually lacking in plants. One cup of cooked quinoa gives you nine grams of protein!

It’s also so easy to cook. Just add boiling water to a bowl with quinoa and wait until it’s cooked. Then add seasoning and enjoy your meal.

Tempeh

Tempeh is made from fermented soy. It’s high in protein and is cholesterol-free. A 3.5-ounce or 100 gram serving of tempeh gives you 20 grams of protein.

Tempeh can be steamed, sautéed, or baked. When cooked, it’s dry, firm, and chewy with a nutty flavor.

Seeds and Nuts 

Seeds and nuts are easily portable, protein-packed, and tasty. You have a wide range to choose from, including flax, chia, hemp, pumpkin seeds, peanuts, almonds, pistachios, and walnuts.

Just two tablespoons of Chia seeds contain 6 grams of protein. Similarly, pumpkin seeds contain 5.3 grams of protein per ounce.

On the other hand, almonds contain 6 grams of protein per ounce, while peanuts contain 7 grams of protein per ounce.

The only downside is that seeds and nuts are high in fat and calories, so monitor your intake if you’re trying to manage or lose weight.

Nutritional Yeast

Nutritional yeast is a great source of protein because, like quinoa, it contains all nine essential amino acids. Four tablespoons of nutritional yeast contain 8 grams of protein. It’s also high in B vitamins and trace minerals.

But its cheesy flavor is why it’s so popular. You can sprinkle it on food or stir it into soups, just like grated cheese.

Getting enough protein on a vegetarian diet is pretty easy. As long as you are open to eating more peas and lentils, and trying new foods like quinoa, tempeh, and nutritional yeast, you’ll be just fine. You don’t even have to eat beans if you don’t want to!

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