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Fighting Back
How to Survive Flu Season, Even Without a Shot
With only half of the normal flu vaccines available this year, and the high-risk group prioritized into an even higher risk category, people who have never had the shot before are worried about the upcoming flu season. But, even without the vaccine, there are steps that can be taken to ward off the flu before you catch it, and steps that can be done once the bug bites to lessen its severity.
Becky Hand, head dietitian at SparkPeople.com, a leading health and wellness site, and other health experts offer flu-fighting tips. Hand's tips are also included in the free guide offered by SparkPeople.com, Surviving Flu Season.
"With so many convenience produce items available today, it is much easier to find ways to get in your five to nine servings of fruits and vegetables," says Peggy O'Shea, a Boston-based registered dietician and a member of the Massachusetts Dietetic Association board of directors. "The key often really is convenience, and if you make healthier foods more accessible, you'll be more likely to get them in." O'Shea recommends looking for pre-washed, pre-cut vegetables in your grocer's produce section and keeping them on hand for snacking. "Keep carrot and celery sticks or broccoli or cauliflower flowerets on the shelf in the refrigerator. Then when you are hungry and looking for something to munch on you'll be more likely to grab them rather than something out of the cookie jar."
O'Shea also recommends the "stealth nutrition" approach. "Puree cooked carrots and add them to your tomato sauce for pasta – the colors blend perfectly and the mildly sweet taste will enhance the flavor," she says. "Add a package of defrosted, frozen chopped spinach to the ricotta cheese when making lasagna – not only will it add lots of great vitamins and make the ricotta easier to work with, but those so-called 'spinach haters' won't even notice the addition! Try making carrot muffins rather than chocolate chip, or try various soups that contain pureed vegetables with flavorful spices. Even those who wouldn't touch the vegetables raw will find a flavorful soup made with the same vegetables both filling and delicious!"
