How to protect yourself against the flu this fall – Opinion

The dreaded flu season is coming and now is a good time to start preparing your immune system.

Immunity is your body’s ability to prevent invading pathogens, which include bacteria, viruses, and other foreign disease-causing substances. There are several easy ways to boost your body’s defenses and be your healthiest self this fall.

If you’re not sure where to start, here are my top tips as your Kelowna Registered Dietitian.

Eat a variety of whole foods – It is important to ensure that your body is getting enough vitamins and minerals on a daily basis. The best way to achieve this is to eat a diet high in fresh, unprocessed, whole foods like fruits, vegetables, and whole grains. Eating a high-fiber, plant-rich diet with lots of immune-supporting nutrients can help build and maintain a strong immune system. Immune-supporting nutrients are found in plant-based foods like sweet potatoes, spinach, carrots, mango, and broccoli. You can get most of the essential nutrients from a balanced diet through real foods. If you are unsure whether you need a dietary supplement, speak to your nutritionist first.

Eat Zinc Rich Foods – Zinc can help the immune system fight off invading bacteria and viruses. Seafood (especially shellfish), meat, nuts and seeds, cooked dried beans, peas, lentils, soybeans and their derivatives (including tofu) are excellent sources of zinc. It is also found in grains and grain products such as wheat germ, bran grains and wild rice.

drink enough – Hydration is one of the key elements in maintaining good health and a strong immune system. Water, in particular, helps prevent infections, nourishes cells, and regulates body temperature. It is vital for the functioning of all our organs and plays an important role in keeping our immune system functioning at high levels. After all, our body consists of up to 60% water. Every cell in our body needs water to function properly. So when we are dehydrated, our immune system could collapse. To determine if you are adequately hydrated, look at the color of your urine. Aim for pale yellow (the color of lemonade) or clear, which indicates good hydration status.

Get your flu shot – Along with a balanced life of physical activity and a healthy diet, getting the annual flu shot is the best way to protect yourself and your loved ones. Make sure you get your flu shot at your local Your Independent Grocer pharmacy as soon as it becomes available to reduce your chances of catching the flu.

If you’re looking for more nutrition and wellness advice this flu season, I’m here to help.

As a Registered Dietitian with Peter’s Your Independent Grocer, I offer a range of services such as: B. Virtual individual consultations, shop tours and recipe ideas.

To discuss this, make an appointment with me at

Joy Zhuang is a Registered Nutritionist in Kelowna with Peter’s Your Independent Grocer.

Harissa Tofu Breakfast Scrambled Eggs


• 2 tablespoons vegetable oil

• 1 red onion, finely chopped

• 1-1/2 cups PC Cremini sliced ​​mushrooms

• 5 pieces of steamed new potatoes

• Half pack of PC Blue Menu extra firm tofu

• 2 cups thinly sliced ​​cabbage

• 1 tsp salt

• 1/2 tsp freshly ground black pepper

• 1/2 cup pc sliced ​​sweet red peppers

• 1/3 cup pc Tunisian Pepper Harissa Sauce Memories

• 2 spring onions, thinly sliced


1. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add red onion and mushrooms; cook, stirring occasionally, until tender and beginning to brown, 5 to 8 minutes.

2. Add potatoes; cook, stirring frequently, until just beginning to brown, about 5 minutes. add tofu; cook, stirring frequently, until heated through, 3 to 4 minutes.

3. Add kale, salt and pepper; cook, stirring, until kale is wilted, about 1 minute. Add peppers and harissa sauce; stir gently to coat. Sprinkle with spring onions.

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