Back To School = Back To Germs: 10 Immune Boosting Foods Every Kid Needs To Eat
Once again the kids have returned to school and we are also approaching cold and flu season. We all know that having our kids wash their hands after using the restroom and before eating is one good way to help fight those pesky germs. Also, sleep is important to keep kids and adults immune systems healthy.
In fact, the National Sleep Foundation provides guidelines for the amount of sleep we should get at different ages. They recommend the following amount of sleep:
Children ages 3 -5 need 10 to 13 hours of sleep
Children ages 6 -13 need 9 to 11 hours of sleep
Teens 14+ need 8 to 10 hours of sleep
Adults over 18 need 7 to 9 hours of sleep
Our diet can also help our harm our immune system. It’s always important to eat a healthy diet of lean protein, fruits and vegetables and healthy fats, but it’s especially important to incorporate immune boosting foods during cold and flu season. What follows is a list of 10 foods that can help boost your immune system and keep you healthy all year long along with why they help your immune system work well:
Yogurt – You might have heard a great deal about gut health lately as researchers believe that the health of your stomach is very important for your overall health. Yogurt helps boost your immune system by making your gut happy with protein, vitamins and a healthy dose of lactobacillus, a probiotic that helps fight off the bad bacteria giving your immune system a boost.
Cinnamon– This makes the list because cinnamon has antiviral, antifungal and antibacterial properties so it not only boosts the immune system but also fights those bugs that cause illness. You can sprinkle cinnamon on yogurt for an extra immune fighting boost. Cinnamon is also good sprinkled on oatmeal, fresh fruit, and baked goods.
Watermelon– This great immune booster is packed with vitamins, minerals and other nutrients and has a large concentration of lycopene which gives the melon its red color. Lycopene offers other health-building benefits, including reducing respiratory inflammation which can help prevent infection. Luckily, you can find this fruit at the grocery store year round.
Red or Pink Grapefruit– All citrus fruits are actually immune boosting, but the top overall winner is grapefruit. Just ½ of a grapefruit contains 100% of your daily allowance of vitamin C. The rosy color of red and pink grapefruit indicates that they are packed with phytonutrients for an added immunity boost.
Carrots– Beta carotene gives carrots their bright color. Beta carotene boosts our immune system by supporting the body’s mucus membranes lining the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream. Kids love dipping carrots in ranch, just be sure to read the nutrition label on the ranch as most ranch dressings contain preservatives and MSG. Look for ranch dressing in the refrigerated section of your grocery store for the healthiest options.
Cauliflower– Also broccoli and Brussels sprouts give the immune system a boost because they contain choline. This nutrient keeps your cells functioning properly and also helps support a healthy gastrointestinal barrier, making the gut happy by keeping bacteria safely confined in the gut. If you do get sick, cauliflower is a beneficial food too because it also contains glutathione, a powerful antioxidant that helps fight off infection. Add these veggies to soups or eat them raw with ranch or yogurt.
Egg Yolks – Not only are egg yolks a good source of protein they also contain zinc and selenium which are important minerals to help boost your immune system. I’m so glad they are no longer getting a bad rap for too much cholesterol!
Mushrooms– These little gems contain a good amount of the immune boosting mineral, zinc. People with low zinc levels tend to have fewer white blood cells to help fight off diseases. Add some to your favorite tomato sauce or throw them into an omelet for twice the immune boosting power with the egg yolk.
Wheat germ – Is packed with fiber, protein and vitamins, including vitamin E. It also contains a good amount of choline and zine which makes wheat germ excellent at immune boosting. Add wheat germ to baked goods, or sprinkle it over fresh fruit, yogurt or cereal.
Kale– Other greens such as Swiss chard and spinach fall into this immune boosting category too. Leafy greens contain high levels of vitamin C helping to fight off infections and regenerate other antioxidants in the body. Greens also contain vitamin E and folate which is another great immune booster. Eat greens raw in a salad or sauté them with some olive oil and garlic for a healthy side dish.
This list in not all inclusive of every good for you immune boosting food, but if you do eat several of these foods you and your family should be healthier this cold and flu season. I wish all of you a good school year and no missed school or work days due to illness.
Wednesday, August 30 | 10:00 AM Tanyard Creek Boat Ramp 4959 Tanyard Creek Road SE, Acworth, GA
Meet us at Tanyard Creek Boat Ramp. Stacy’s husband has been recruited to be our captain for a day of boating on the lake w/no kids! You can water ski, tube or float around in our inflatable kayaks. Bring a side dish and whatever you would like to drink. We will grill some hamburgers or hot dogs for lunch. You will be home in time for your kids to arrive from school.
It’s easy to keep the ingredients on hand to throw together this 5 Minute Broccoli Kale Slaw any night of the week. A versatile, healthy side dish that adds a burst of color to your plate.
Ingredients
1 (12 ounce) package broccoli slaw
2 cups finely chopped kale
1/2 cup dried cranberries
1/2 cup slivered almonds
Simple Slaw Vinaigrette Ingredients
1/3 cup white wine vinegar
1/4 cup vegetable oil
2 tablespoons sugar
1 teaspoon Dijon mustard
1/2 teaspoon celery seed
1/2 teaspoon salt
Instructions
Place all vinaigrette ingredients in a mason jar or other container with a tight-fitting lid and shake well to combine.
Combine the broccoli slaw, kale cranberries, and slivered almonds in a large serving bowl. Toss with vinaigrette and serve.
Prep Time: 5 minutes Serves: 6 to 8 Recipe Notes:Look for packaged broccoli slaw in the produce section with the other bagged/packaged items.To make this even faster to prepare I used bagged, pre-washed, chopped kale and chopped it down a bit more before adding to the salad.
Healthy 4 Life Partnerships
Healthy 4 Life now has some additional products under its umbrella to offer our clients
Nspire Network Dioxin free sanitary napkins and pantiliners. They also contain infrared technology which can help reduce or eliminate cramping and shorten periods. The negative ions help improve your mood. Contact me for more information or to order.
The Nspire Network also offers ALL NATURAL supplements to boost your memory, boost testosterone for athletes, a natural supplement to keep men’s prostate’s healthy and his and her libido boosters. The men’s version is comparable to Viagra and Cialis.
Juice Plus I have also joined Juice Plus since the capsules they offer contain only powdered fruits and vegetables. They help bridge the gap since most of us do not get the recommended 9 servings of fruit and vegetables daily. Juice Plus also offers chewables for children.
Juice Plus also sells a hydroponic plant tower to grow your own vegetables organically either inside or outside your home. Please contact me if you have any questions about either company or if you would like any additional information.
HEALTHY 4 LIFE’S CUSTOMIZED PERSONAL CONSULTATION PACKAGES
Customized 3-month packages created after FREE 30 minute discovery consultation session to address your specific health concern for you and/or your child
Discovery session conducted in person or via phone/video conference
Session resources and homework (don’t worry it’s not graded) included
One scheduled one-hour meeting or conference/video call per week
Goal setting & accountabilty throughout program
Continued accountablility in online Facebook support group for all clients
Sign up today for your FREE 30-minute consultation to take control of your health and wellness!
Contact: Stacy D. Fehlinger | Certified Health Coach Healthy 4 Life, LLC (678) 719-2283 | Email: Stacy@longevitycoachstacy.com
Events & Workshops Around Town that may be of interest to you…
>Check this out… Two brand new vegan flavors of Shakeology: Cafe Latte and Vanilla
>On Sale in May: BeachBody on Demand
Clean up your routine with the All-Access Challenge Pack. One bundle, one year: unlimited workouts + nutrient-dense Shakeology + portion control containers = Best. Deal. Ever. And now on sale for just $160USD (regularly $199USD). #SpringIntoHealth.
Local Farmer’s Markets
>Lost Mountain Park Farmers Market: Every Tuesday: 3pm-7pm: 4723 Dallas Hwy, Powder Springs, Georgia 30127 >Marietta Square Farmers Market: Every Saturday morning January through December, and on Sundays from 12-3 pm from May through October. Located in North Park Square in Historic Marietta Square >Kennesaw Farmers Market: Every Monday afternoon from May through September: Depot Park, 2829 Cherokee Street, Kennesaw, GA 30144 >Acworth Farmers Market: Every Friday morning, April 7th to end of October, 8am to noon.
Hiram Xperience Connections Meeting—Fri, August 18
Join us on May 19, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation! Register at http://xperienceconnections.com/spotlight/hiram/.
“Reset” Wellness & Leadership Retreat—October 13-15 A weekend filled with fitness, seminars and fun! More details coming soon on location and price. Mark your calendars as this is an event you will not want to miss!
Does your pantry contain food that could be hurting you or your family’s health?
Schedule your HEALTHY PANTRY MAKEOVER today to find out!
Here are the details of a pantry makeover:
Nothing you currently have in your pantry is thrown out!
Receive handouts on topics such as healthy substitutions
Introduction to traffic light eating
Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45.
L.E.A.N. is LIFESTYLE, EXERCISE, ATTITUDE & NUTRITION Developed by America’s Pediatrician, Dr. William Sears
L.E.A.N. Start Parent Workshop: Cost: $99.00Sign up for this amazing parent workshop and learn proven ways to boost your child’smood, attitude, behavior, study habits, energy and health!
6 hours of instruction in a self paced environment over 3-week period
Learn the L.E.A.N. program basics with topics including traffic light eating, the skinny on fat, powering up with protein and play, and more!
All materials and homework (don’t worry it’s not graded) provided online
Includes activities & healthy recipes
One scheduled conference call per week
Goal setting & accountabilty throughout workshop
Continued accountablility in online Facebook support group for all partcipants
Online Workshops begin every 3 weeks. Contact Stacy for the next start date.
Workshops Led by Stacy Fehlinger Now offering: >>>Workshops as PARTIES and attendance is FREE for the host who brings 2 guests to their workshop! >>>Online workshops of L.E.A.N. Start and Prime-Time Health. These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call. ~Contact Stacy at stacy@longevitycoachstacy.com for further information~
Are you looking for ways toimprove your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!
Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.
Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learnthe links between nutrition and a healthy pregnancy.
Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!
eard a great deal about gut health lately as researchers believe that the health of your stomach is very important for your overall health. Yogurt helps boost your immune system by making your gut happy with protein, vitamins and a healthy dose of lactobacillus, a probiotic that helps fight off the bad bacteria giving your immune system a boost.
ing carrots in ranch, just be sure to read the nutrition label on the ranch as most ranch dressings contain preservatives and MSG. Look for ranch dressing in the refrigerated section of your grocery store for the healthiest options.
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