immune system. Other highly recom- mended exercise programs include yoga for stress reduction, which can be adapted even for small children. Supplements: Rosen and Hamil- ton both favor select supplements for children, especially during cold and flu season.
and instead favors fiber-rich whole fruits. She encourages eating lots of wild-caught fish (avoiding farmed fish, which can be contaminated with mercury and other toxic substances) and plenty of foods rich in vitamin E and zinc, such as pumpkin seeds and sunflower seeds.
Probiotics are also important for keeping the immune system strong. For some kids, eating all-natural yogurt is enough, but for others, probiotic supplements may be necessary. “I’m really passionate about edu- cating and teaching families about the benefits of eating real food and helping them recognize that food is really the best medicine,” says Yablon-Brenner. Exercise: Daily exercise is a key component of any health regimen. “Sometimes, I literally write a pre- scription for family exercise,” says Rosen. Outdoor exercise is beneficial because it also exposes children to the sun, helping them to manufacture the vitamin D that is essential for a strong
Rosen recommends a whole-food multivitamin for kids every day, as well as vitamin D supplements, as follows: 400 IU daily for babies, 1,000 IU for young children, 2,000 IU for tweens and 4,000 IU for teens and adults. A blood test may check levels of vitamin D. Hamilton adds 15 milligrams of zinc daily and likes targeted herbal preparations for preventing and treat- ing colds.
Sanitation: The experts’ advice here may be surprising: They all recom- mend letting kids get a little dirty. “Kids are a little too sterile,” says Hamilton. “We used to play in the dirt, get dirt under our nails and expose our immune systems to bacteria that made them stronger. Our focus on antibacte- rial products today has actually led to the growth of antibiotic-resistant super- bugs.” As a postscript, she recommends avoiding hand sanitizers; not only are they less than effective, but their alco- hol content can cause dry skin.
Kathleen Barnes is a natural health advocate, author and publisher; 10 Best Ways to Manage Stress is her latest book. Visit
KathleenBarnes.com.
Kale Crisps Recipe Kids Like
1 bunch of organic curly kale Sea salt to taste
Garlic powder to taste 2 Tbsp lemon juice
Preheat oven to 350° F.
Line a baking sheet with parchment paper.
Wash and dry kale leaves, place in a single layer on baking sheet and sprinkle with sea salt.
Roast for 8 to 10 minutes, until slightly browned and crispy.
Drizzle with lemon juice and serve.
Source: Tracee Yablon-Brenner, from
RealFoodMoms.com
natural awakenings August 2012
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