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  • 1 cup oatmeal

  • 3/4 cup of almond butter (or any nut butter)

  • 1/2 cup of ground flax seed

  • 1/2 cup of honey (or you can use pure Maple Syrup)

  • 1/4 cup of chia seeds

  • 1 teaspoon of vanilla extract (*optional)

  • A handful of chopped up chocolate chips or use the mini chocolate chips

Mix all ingredients together and roll them into 1 inch balls. If it is not sticking together, add more honey or almond butter. These do not need to be cooked just pop them in your freezer and enjoy!!

One diet patients frequently asked about is the Ketogenic diet. The ketogenic diet is a dietary approach to consuming food that is very high in healthy fats, small amounts of protein, and minimal amounts of carbohydrate. The goal of the ketogenic or keto diet is to help your body reach a state of ketosis, which means the body utilizes fat as a source of energy over

using glucose or sugar for energy. Maintaining a state of ketosis can be challenging for some patients as it requires avoiding all carbohydrates and sugar. This diet is often confused with the Atkins diet or Paleo diet which are both low carbohydrate diets, but they focus on protein intake whereas the keto diet focuses on fat. A high fat diet means consuming food like coconut oil, avocado, nuts, and seeds while avoiding sugar, bread, pasta, and rice. A ketogenic diet has been used for many years for children with seizures and it has been proven helpful in weight loss, inflammation, and type 2 diabetes. There’s also research that shows that the keto diet could help patients with cancer, though it may not be recommended to all patients. As a Naturopathic Doctor, I develop individualized nutrition plans that best fit the need of the patient.

What do people eat on the Keto Diet?

  • Healthy fats and oils such as olive oil, nut oils, avocado oil, coconut oil, other cold pressed oils, avocados, butter, and ghee

  • Nuts such as macadamia nuts, Brazil nuts, and pecans

  • Fatty fish such as salmon, trout, tuna, snapper, and halibut (check to make sure these are Ocean Wise–friendly options)

  • Meat such as beef, veal, poultry (aim to eat dark meat as it contains a larger proportion of fat to protein), pork, organ meats, lamb, and goat

  • Non-starchy vegetables such as leafy greens, Brussels sprouts, broccoli, onions, asparagus, bell peppers, cucumbers, zucchini, cauliflower, and celery

  • Fruits such as cranberries, strawberries, blackberries, cherries, raspberries, and blueberries

For more information, please contact Dr. Jill Kenney, Naturopathic Physician at Park Avenue Medical Center 203.418.7657. *Please remember to consult with a healthcare professional prior to starting a new diet or supplement.

As you head out to the store this weekend, consider adding a few of these immune boosting foods to your list.

  1. GARLIC AND ONIONS: These are both part of the Allium family and have antimicrobial properties. Garlic has an affinity for the lungs that has been used for centuries to fight lung infections. I’d recommend adding garlic and onions to soups and stir-frys as an easy way to consume more garlic and onions.

  2. GREEN VEGETABLES: Broccoli, kale, spinach, and arugula are considered superfoods. These superfoods are full of vitamins and minerals, such as Vitamin A, C, and K as well as plenty of antioxidants.

  3. HERBS and SPICES: Turmeric, cayenne, and cinnamon are several herbs and spices you can add to your food which are anti-inflammatory. Thyme, rosemary, and oregano contain anti-microbial and anti-inflammatory properties. I recommend consuming them on a regular basis.

  4. CITRUS FRUIT: Lemons, limes, and oranges contain Vitamin C. Vitamin C is a key nutrient for the immune system. Supplementing with Vitamin C would also be beneficial.

  5. BONE BROTH: The gelatin in bone broth can heal your gastrointestinal health which will strengthen your immune system.


  1. Sleep. Make sure you are getting plenty of sleep, as a lack of sleep can weaken the immune system.

  2. Avoid sugar as much as possible. Sugar can weaken the immune system for up to 6-8 hours after eating it.

  3. Reishi, maitake, and white button mushrooms all have immune boosting properties.

  4. Probiotics, Vitamin D, Vitamin A, and Zinc. These have all been shown to help the immune system. There are numerous herbs that have antiviral and antimicrobial properties as well.

If you have any questions about the above information, please don’t hesitate to reach out to me. All the best, Jill