First Posted: 8/25/2014
Fall is back to school time. Grouping children together in a classroom may spread germs and get children sick. Eating healthy foods helps to reduce the risk of getting sick and also quickens the recovery time should someone get sick.
School is a great place for kids to be. Keep your child and yourselves healthy this school year by maintaining a healthy immune system.
Vitamin C, Vitamin A, Vitamin D, iron, magnesium, omega-3 fatty acids, protein and phytochemicals all are needed for a healthy immune system. We get these from fruits and vegetables, beans and meats and tuna fish.
There are other tips to keep in mind to help prevent and treat the flu. Thoroughly wash your hands often with warm water and soap. Rinse your hands thoroughly and dry with a paper towel. Be careful not to catch more germs by using the paper towel to turn off the water and to open the door. Keep hand sanitizer with you with in case hand washing is unavailable.
Getting plenty of sleep and drinking plenty of fluids are also important to maintaining a healthy immune system.
The flu virus can be spread before a person shows signs of symptoms, so it is important to follow these practices at all time.
If you or your child is sick, try making chicken soup. The hot temperature of the soup helps break up any mucus. The vegetables contain the vitamins and minerals and chicken is protein that we need to help speed up recovery. The broth contains sodium to assist with keeping hydrated which is essential to treating the flu. Here is a good recipe to try.
Homemade Chicken Soup
6 cups low sodium chicken broth
1 cup cooked chicken
1 cup uncooked rice or 2 cups
Noodles or 1/2 cup barley
2 cups vegetables (see ideas below*)
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 tablespoon dried parsley
Place cooked chicken, rice and broth into a large saucepan and cover.
Bring mixture to a boil. Reduce heat.
Stir and simmer for 15 minutes.
Add vegetables and seasonings.
Simmer for 10-15 minutes until vegetables are tender.
* Canned vegetables such as green beans, navy beans, tomatoes or mushrooms
Frozen vegetables such as peas, lima beans, corn, or fresh vegetables such as potatoes, onions, carrots, celery, cabbage, or squash.
Other seasonings you can use are bay leaf, thyme, oregano, and chili powder. Use beef broth and cooked beef or turkey broth and cooked turkey, instead of chicken.
Yields 8 servings, serving size 2 cups
1 serving: Calories 160, Fat 2.5 g, Carbohydrate 24 g, Protein 11 g, Sodium 150 mg, Fiber 1 g, Calcium 2%
