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Now that the weather has turned colder, it is time to think about how you can protect yourself and family members from getting colds or flu this winter.    There are many things people can do in terms of diet, exercise and habits that can greatly reduce your chances of getting sick.    What diet and other changes can you focus on to boost your immune system and keep you healthy?      1.   Fruits and Vegetables – 5 A Day is the suggested amount but eating even more than 5 A Day during the cold and flu season is a wise choice. a.        Antioxidants for your immune system: Fruits and vegetables are not only full of vitamins and minerals but also antioxidants that can help you fight off those infections and build your immune system.   But each color of fruit and vegetable has different antioxidants.   To ensure you are getting a wide range of colors, vary your colors.   Include many different kinds o...

Now that the leaves are turning and summer crops are gone, purchase some healthy fall produce.    Some farmers’ markets are still open and if not, head to your local supermarket.   Here are some healthy choices for fall produce: (Adapted from:   9 Fall Produce Picks to Add to Your Plate ) Pumpkins – not just for carving but for eating.    Pumpkins are loaded with vitamin A, full of fiber, basically fat free, offers lots of potassium.   Make some pumpkin bread, pumpkin muffins.   Pumpkin pie does have some added sugar but also offers a lot of healthy nutrients. Sweet Potatoes – so many people avoid potatoes because they think they are fattening.   It is the add-ons like sour cream, that add the calories.   Sweet potatoes are low in fat but loaded with nutrients including vitamin A, vitamin C, potassium, and fiber.    When eating out, choose the baked sweet potato over the baked white potato for a nutrition boost.   Enjoy so...

Eating out, what fun!    Last week we talked about how you can enjoy eating out with family and friends but making healthier choices when you do eat out.   As discussed, Consumer Reports has two excellent articles on how one can eat out and make choices that provide less total fat, fewer calories and less sodium.   You can read more about healthier menu options at Dining Out:   Where America Eats and How to Eat Healthier at Restaurant Chains .     This week we will look at menu options that are over the top in calories and fat and healthier choices at two popular restaurants.    A relative was recently eating out at Olive Garden with some friends.   Her friend ordered, The Tour of Italy, a dinner classic recipe.   This relative calls the Tour of Italy, “heart attack on a plate”.   Why?   Maybe because it has 1520 calories just for this entre and 860 of those are calories from fat.   So even before one orders and eat...