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Healthy Minds Healthy College

The Flu Season and Fall Super Foods

October 16, 2014

Ways to combat the impending flu season: [1]

With the temperatures fluctuating, and more time spent indoors, the flu season inevitably sneaks in and strikes those vulnerable. Flu viruses are constantly changing, it is recommended that the flu vaccine be administered each year. October or November is the recommended best time to get vaccinated, but you can get vaccinated before or after these peak months.

Here are some other tips to help prevent colds and flu:

  • Eat and Sleep – Along with exercise, eating right and getting plenty of rest keeps your immune system healthy and better able to withstand infection. Eat plenty of vegetables and fruits that offer antioxidants, and try to get seven or eight hours of sleep each night.Oct - cold
  • Exercise – Moderate exercise for 45 minutes a day, five days a week, can reduce the risk of a cold by a third.
  • Wash your hands often – Use warm water and a good helping of soap. Don’t forget to clean under the nails, and between fingers.
  • Watch your fingers – By rubbing your eyes, covering your mouth, or rubbing your nose with your hands, you can infect yourself with cold virus particles.
  • Clean for Virus Protection – Use disinfectant, especially in the bathroom and kitchen, when you clean at home. Try to avoid using sponges and rags, as they can be an additional source of germs.

Fall super foods:

Fall offers many delicious and nutritious foods, but when the temperature starts to drop, many of us turn to rich fall foods. Try to enjoy the autumn harvest simply prepared, without too much extra fat and sugar. [2]

Try incorporating some of these fall super foods into your recipes: [3]

  • Apples – are full of antioxidants and contain fiber, with a harvest season fOct - fall foodrom August to September.
  • Brussel Sprouts – are a good source of vitamin K, folate and iron, with a growing season from September to March.
  • Rutabaga – is a good source of fiber and vitamin C, with a harvest season from October to April.
  • Squash – contains omega-3 fatty acids, and are an excellent source of vitamin A, with a growing season from October to February.
  • Pumpkin – is rich in potassium, fiber, and B vitamins, with a growing season from October to February.
  • Sweet Potatoes – are an excellent source of vitamin A and iron, and have anti-inflammatory benefits, with a growing season from September to December.

Oven-Roasted Sweet Potatoes[4]

Sweet potatoes are more nutritionally dense than their white-potato counterparts, and are sweeter, so they don’t require many additives for cooking.

Ingredients:                                                                            Oct - Nutritional Info recipe                                                                                                       Nutritional Information:    

  • 7 cups (1-inch) cubed peeled sweet potatoes (about 2 pounds)
  • Cooking spray
  • 1 tablespoon olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 cups coarsely chopped onion
  • 1 tablespoon butter, melted


Preheat oven to 325°.

Place sweet potatoes in a shallow roasting pan coated with cooking spray. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake at 325° for 30 minutes. Add onion; stir well. Bake an additional 30 minutes; remove from oven.

Preheat broiler.

Drizzle sweet potato mixture with butter; stir to coat. Broil 10 minutes or until browned.

Did you know?Oct -Question

Through STRATA Select, you are eligible for a nightly hotel discount off of the best available rate at all Canad Inns Destination Centres. If you are planning to travel within Manitoba or North Dakota this season, check it out!

[1] Tips to Help Prevent Colds and Flu, Sandra Adamson Fryhofer, MD, WebMD. 2008.

[2] 9 Frighteningly Fattening Fall Foods, Kathleen M. Zelman, MPH, RD, LD, WebMD. 2007.

[3] 15 Best Superfoods for Fall, Health. 2014.

[4] Oven-Roasted Sweet Potatoes, Health. 2014.