Nutrition

Keep kids healthy through the holidays

December 16, 2019

I’m Dr. Lindsay
I'm a naturopathic pediatrician based in Colorado Springs offering primary care, chronic care & telemedicine appointments. I'm so glad you're here!
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Did you know the average child gets sick 6 times per year? If you have multiple children in your household, this could mean an endless cycle of sickness.

This year, take control of your family’s health by getting ahead with these prevention tips. Stock your medicine cabinet with a few key remedies so when sickness does hit, you’re ready to take action.

Prevention

Nutrition as prevention – the best kind

  • Dark leafy greens: contain vitamins A and C, antioxidants, fiber and more
  • Mushrooms: reishi is especially good for the immune system

Supplementation

  • Basic multivitamin as safety net but not as a replacement for a healthy diet
  • Look at quantity per dose of Vitamin A, C
  • Vitamin A is often overlooked!
  • Should also contain vitamin D

Botanical

  • Elderberry liquid for kids

    • Now brand also contains astragalus and zinc

    • Maintenance dosing recommendations:

      • 2 tsp once daily children 4+

      • 1 tsp once daily children 2+

      • Age 1-2: 2ml daily

      • 6+ mos: 1 ml daily

      • Under 6 mos: 5 drops daily

Treat

Nutrition as cure

  • Bone broth
  • Hydration with water, coconut water, smoothie
  • Herbal tea: mint, chamomile, lemon balm
  • Avoid dairy, banana and citrus, as they can contribute to mucus production

Homeopathic

  • Oscillococcinum:
  • Cold calm: quick dissolve for under 2 and regular pellets for over.
  • Similisan for cough and lower respiratory involvement
  • Umcka by nature’s way for upper resp

Botanical

  • Kick-ass immune
  • Wish garden daily immune and kick it immune
  • Gaia echinacea supreme

Hydrotherapy

  • Wet socks (printable on theorganiccure.com)

Dr. Mitchell’s Immune Support Soup:

Adapted From Dr Bill Mitchell, a founder of Bastyr University.

Ingredients:

  • 1 quart homemade chicken broth or miso broth
  • 1 small red onion (pungent, eye wateringly strong red onions are most nutritious)
  • 4 to 6 cloves of minced or pressed raw garlic
  • 1 carrot chopped or grated (purple carrots are the very most nutritious carrots, but orange carrots are also very nutritious. If you bake or steam the carrots whole you will get the most nutrition and delicious flavor out of them)
  • 4 sliced Shitake mushrooms
  • (Shitake mushrooms are phenomenal at boosting the immune system)
  • Optional: celery, peas, potato. Season with fresh herbs: basil, rosemary, thyme, sage, ginger
  • 1 tablespoon fresh grated ginger
  • Juice of 1 fresh lemon
  • 3 tablespoons fresh parsley, chopped
  • Sea salt to taste

Instructions:
bring the broth, onion, garlic, ginger, carrot to a simmer and cook for 8 minutes with the lid on then add the Shitake mushrooms and cook for another 7 minutes with the lid on. Add the lemon juice and parsley to the soup, let sit for another 5 minutes off the stove with the lid on.

4 Tips for Kid-Friendly Leafy Greens

  • Overcome bitterness of collard and mustard greens by braising at a low temperature for an extended period of time, and adding a pinch of sugar at the end of cooking. Remove the tough stems to reduce cooking time and avoid over-cooked greens.
  • For kale, be sure to choose the right variety. Tougher curly kale is best for adding to soups or stews or for braising. Tender lacinato and baby kale are best in salads.
  • Preserve nutrients by sautéing greens, rather than boiling. Saute blanched greens with olive oil, onion and garlic to add flavor. Add chopped nuts for additional heart-healthy fats. Sprinkle lemon zest over the sautéed greens to brighten the flavor. Do not use lemon juice as it will turn the leaves brown.
  • Make a salad with tender greens such as spinach or baby kale. To expose kids to dark greens, try tossing together a salad made half with familiar lettuce and half with a dark green one. Add a citrus-based dressing, which will help balance the strong flavor of the greens and aid in the absorption of iron found in the greens.
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