Can You Prevent A Cold?
I only have 3 more Experts to introduce to you all. This is Laura Fischer-Harbage. I met her when she was pregnant and I had a 3 week old. We have been talking about parenting and nutrition ever since. I asked her to write on this blog because she understands how it is difficult to balance eating healthy with having a family and time for yourself. To that end, she has taught me about one-pot meals, eating to stay strong and that cooking can be fast and fun. I have been to Laura’s house for playdates where she whips up crabcakes, chicken satay with fruit and dips with ease. When she tells me how to cook, it is in practical, informative instructions that address holistic eating. You will see from her recipe below. She is a fantastic teacher and wonderful resource for us all. Here is her suggestion for how to avoid those colds in these winter months.
Laura Fischer-Harbage
Staying Healthy in the Cold Winter Months
by Laura Fischer-Harbage
If you are hoping to find some suggestions for supplements that will end the battle with persistent winter sniffles and sneezes, you are in good company! Requests for immunity boosting supplements are amongst the most common questions I am asked. I am happy to tell you that there are some (read on), but truly the best way to stay well is to eat well. More easily said than done, I know.
So let’s talk a little bit about digestion and wellness briefly before we get to some post-it worthy material. Little known fact: the digestive system is actually an important part of the immune system. First of all, a healthy digestive system will kill many germs that cause illness. Secondly, for a healthy immune system, you need good building blocks (i.e. food) since, of course, we are what we eat. Interestingly, 95% of all of our “feel good neurotransmitter” serotonin is found in our gut. And the better you feel, the healthier you are. So, what to eat to enhance immunity and wellness? The best winter menus are warm well cooked foods (my mantra). Soups are top on my list. Every Sunday, I make a giant pot of soup for the fridge and heat for meals and snacks until it runs out. Soups are simple to make and a great way to clear out any items that are starting to hang around too long. Soups with orange veggies and dark leafy greens are delicious and the best foods on the planet for your immune system.
Try a squash and kale soup for example. Sauté some onions with spices like sage or thyme until soft. Add cubed butternut squash, cover with chicken or vegetable stock; boil. Then reduce and simmer 30 minutes. Blend smooth (with a stick blender if possible), then stir in a couple of handfuls of kale while still piping hot (pull from stem and break into small pieces). Add salt and pepper to taste. Delish!
As promised: supplement suggestions. Fish oils, truly amazing. They have proven benefits in many areas, from cancer to allergies to depression. In my experience, taking this one supplement usually will dramatically reduce the number of colds your family will experience. One other: acidophilus, just for a couple of months to amp up your digestion. You know what they say, the way to your family’s health is through their stomachs. Enjoy!
Laura Fischer-Harbage of Maitri Health provides nutritional counseling to moms (future, expecting, new or seasoned) and families looking to improve their health and nutrition. Through customized
one-on-one programs, parents will better understand their family’s specific nutritional needs and how to meet them. Laura also teaches nutrition and wellness classes as well as parent/child whole foods
cooking classes at Still Hip, the YMCA, and in the New York Public Schools. Laura lives in Brooklyn with her husband, son and dog.
Related Posts:
- Tea for Tots? (+ a recipe for Chai-Spiced Blood Orange Granita) (April 26th, 2010)
- Differences between H1N1, Flu and Cold (November 15th, 2009)
- Nutritionists (September 25th, 2008)
- Nutrition Classes for Infants and Toddlers (September 1st, 2007)
- Cooking Classes (May 13th, 2007)
How can I link to this site on my blog?
Thanks Laura, this is great advice.
oh no! well certainly don’t push it, especially if its ruining a food she really likes. Unfortunately there are not any “chewables” for the fish oils. The pills I give my son are the caplets and are not truly chewable like a vitamin, though they are fine to chew up. I would recommend going with the flax oil as the flavor is nutty and pleasant. Try putting some in a smoothy. The real best source of fish oils is from the fish itself. These days the safest and best choice it wild salmon. Perhaps your daughter would be more willing to eat fish instead of a fishy tasting yogurt. The other tack is just give it a rest, keep your fishoils in the frig and revisit them in another few months. I definitely have had the best reponse from my son just giving them to him straight up, not in something else. Good luck!
I am hugely frustrated with this… really having a hard time getting my toddler to take fish oil. I have tried a couple of brands including Nordic Naturals and the flavoring just doesn’t hide the fishi-ness. It’s beginning to make her hate yogurt and that fake cherry-taste.
Are the pills chewable? Maybe those will work.
Thanks Laura. I have almost all of those ingredients laying around — the ones you suggested for the soup. Will try it tomorrow!
Glad this was helpful! I do actually have a favorite brand–Nordic Naturals. Easy to find, whole foods or any health food stores. My son who is 2 LOVES the strawberry flavored pills. He just chews them right up. The other option is the non-encapsulated liquid oil which you can add to yogurt or a smoothy. Many children will also just take this by the spoonful (my son calls it his “special water”). The key as always is enthusiasm. We have always recognized both of these as treats in our house. You can start them as early as 1 year (even 9 months if you see that your baby is having colds, cough or runny nose often).
As for flax oil, it is also very good. It has to be further processed by the body to become the form of Omega-3 that is usuable by our bodies, unlike the fish oils which are all ready to be used. There is much debate out there about how efficiently our bodies can do this processing, so my advice is to choose the fish oils or do a mix of both.
On an added note about coughs, pear juice can be a magical elixir for many people. If you or your child tends towards coughs, try adding it to your diet.
Great advice…I particularly paid attention since we have been dealing with a whooping cold.
Is flax seed oil the same as fish oil?
Thanks again for the info…very helpful particularly for the challenged chef that I am.
At what age can you give fish oil? Do you recommend pill or liquid and do you have a favorite brand?
thanks!
I wish someone had told me about fish oil when my (now 16 year old) daughter was younger.
Great clear, simple and easy to follow advice, Laura. My favorite kind. Thanks!