Wednesday Wow: Falls here, EAT UP!

Happy Fall. I LOVE this time of year – the chill in the air invigorates me – this season calls for warming foods, and foods that boost our immunity.

Everything is a potential breeding ground for colds and flu. However, it is absolutely possible to protect ourselves and our families from all the bugs and viruses out there with powerful immune building foods.

Nutmeg, clove and cinnamon are some of the strongest anti-bacterial, anti-viral, and anti-fungal foods available.

Nutmeg, clove and cinnamon are some of the strongest anti-bacterial, anti-viral, and anti-fungal foods available.

Good nutrition provides the building blocks of a strong immune system. Kids that eat poorly are far more likely to pick up every bug going around, and when they do get sick they will tend to be sicker for longer than healthier kids. There are of course other reasons why immunity can be affected, but there is no doubt that being well nourished is key to staying healthy.

Avoiding white sugar is another important element in keeping our kids healthy this fall and winter. Sugar feeds most aliments; so being mindful of our sugar intake makes all the difference in our health.

Having a small amount of sugar three times a day is too much. Sodas have HUGE amounts of sugar and should be avoided entirely. This affects their moods and certainly their biology and health.

Having a small amount of sugar three times a day is too much. Sodas have HUGE amounts of sugar and should be avoided entirely. This affects their moods and certainly their biology and health.

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down.

To get you started here are my top 10 immunity boosters for kids:

Train them to eat well.

Train them to eat well.

1. Carrots – one of the richest sources of beta-carotene, an antioxidant in its own right and can also be converted to vitamin A in the body. Try grating or finely chopping them into stews, soups, or serve them raw as batons.

2. Onions, leeks and garlic – from the same family these vegetables contain the antioxidant quercetin which is antibiotic and anti-viral. It is not destroyed by cooking -So eat up!

3. Avocado – although not as high in vitamin E as seeds, what they do contain is far more available since it is not taken up in protecting the polyunsaturated fats in the food. Vitamin E is critical to the anti-viral defense mechanisms of the body.

4. Dark leafy greens – including spinach, watercress and cabbage. OK so you’re thinking there is no chance your child will eat any of these. But there are So many ways to sneak it in.

5. Cauliflower – often ignored in flavor of its greener cousin broccoli. Cauliflower contains a group of phytochemicals called glucosinolates, as well as B group vitamins and fiber, all-important for immune function.

6. Beans, chickpeas and lentils – 70% of the immune system is in the gut and so good gut health is at the core of strong immunity. Legumes are rich in soluble fiber and resistant starch, both of which fuel the good bacteria in the gut and in turn boosts immune function. They also provide plant protein and an array of nutrients.

7. Nuts and seeds – these foods are serious nutritional powerhouses. It’s such a shame that with the risk of allergy many kids are not eating them. They provide vitamin E, fiber,healthy fats, magnesium, zinc and healthy fats.

8. Kiwi fruit – berries become so expensive over winter I stop buying them fresh. Kiwi are great at this time of year however and in terms of vitamin C content.

9. Probiotics – a good body of evidence now shows that children given a good probiotic experience fewer respiratory infections and when they do catch a cold they get over it faster. You can choose from giving them a probiotic supplement drink or supplement or a probiotic yogurt.

10. Turkey leg – most kids love poultry but we tend to rely on chicken.. It provides more iron and zinc than the breast, and provides selenium, B group vitamins and other immune-boosting nutrients. It’s also cost effective with a couple of turkey legs easily feeding the whole family.

– Munch on, QC Supermom

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Friday Four: Flu Symptoms Be Gone! Natural remedies for little ones.

Seeing my little ones under the weather makes my heart hurt. Especially when they can’t blow their tiny stuffed noses or cough up the mucus buildup that may be rattling in their chest. We try to avoid over the counter drugs as much as possible.Why? Haven’t you been reading those crazy side effects? As for my family and I. We’ll trust mother nature first!

pills

medsss

Let Food Be Thy Medicine!!!!

Season by season we adjust our herb cabinets and juice section in the kitchen.

Our ultimate goal is to maintain a healthy immune system,but sometimes it does get out of whack.When that happens, we go straight into repair mode. Although frequent hand washing is your absolute best defense, check out our top 4 ways to fight cough, fever,sore throat, nasal congestion, and aches. This collection will get your lil one up in no time!

  1. Fresh Ginger Root: Another warming spice that is best consumed fresh (chew pieces of ginger root) but is also effective when made into a tea (peel, grate and steep the root in hot water). Gingerols, the active components in ginger, have anti-inflammatory effects and also ease sore throats. Drink a few cups of ginger tea or chew ginger throughout the day.Coconut oil  is anti-viral, anti-microbial and anti-inflammatory. Consume a few tablespoons a day, preferably with food or melted into warm water or teas. Minimally processed, extra-virgin, Go organic! Or just fast for the day, that works too! soup
  2.  Sip some soup: For generations, caring parents have been serving chicken soup to kids with colds and flu. But was mom right? Possibly. A 2000 study published in the journal Chest showed that chicken soup may help relieve symptoms of upper respiratory tract infections. Or gargle with salt water.
  3. Menthol Steam: 

    Breathing moist air helps loosen the mucus in the nasal passages. Adding a little eucalyptus improves the efforts.and so will a warm bath. I put the smaller ones on my lap face down with a towel over their head toward the water filled basin.

    Please remind your little one to cover her/his mouth during each sneeze....

    Please remind your little one to cover her/his mouth during each sneeze….

  4. For fevers: Undress. sweat glands will be better able to release moisture, which will make your little one feel more comfortable. Strip ém down! Then sponge with tepid water or, better yet, sit  ém in a tub of coolish water (definitely not ice cold water, which can induce shock) for half an hour. If you put a feverish child in a tub or sink of water, be sure to hold the child. Don’t apply an alcohol rub, because it can be absorbed into the skin and cause alcohol poisoning.
heal

Mom, you CAN heal your child with out drugs…..If it doesn’t work, the drugs will always be there!

I hope these tips help. Till the next sneeze, take care,  QC SuperMom