Dr. Lawrence Rosen suggests a homemade hand wash blend of essential oils commonly called Thieves Oil. He makes up his own sweet-smelling antibacterial blend from cin- namon, clove, lemon eucalyp- tus, rosemary and orange oils, mixed with a little aloe vera and water. Keep in a spray bottle next to every sink.


n Lower immune function for up to five hours.


n Block absorption of vitamin C, which plays a vital role in immune function.


n Make cells more permeable to the influx of bacteria and viruses.


Tracee Yablon-Brenner, a registered dietitian, holistic health counselor and co-founder of RealFoodMoms.com, offers a few tips to get kids enthusiastic about healthy eating: n Ask kids to help prepare the food and set the table, with tasks appro- priate to their ages.


n Cut vegetables in small pieces and “hide” them in favorite foods; for example, add zucchini and broccoli to spaghetti sauce.


n Grow a garden (even a container garden) and engage children in the fun of growing food.


n Take them to a farmers’ market to help pick out meal ingredients.


Any food high in vitamin C is great for strengthening immune sys- tems and improving overall health. Sources include citrus fruits, berries, bell peppers, cruciferous vegetables like broccoli, cauliflower and Brus- sels sprouts and all dark, green, leafy vegetables, especially kale. Yablon-Brenner thinks that juice is too high in sugar (even natural sugars) 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 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.


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.


natural awakenings August 2012 17


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


Happiness lies first


of all in health. ~George William Curtis


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