School time!!!!! With most of the US schools opening for in-person learning, amidst the pandemic, I don’t know about you, but school lunches are on my mind!
I have a confession…I LOVED at home learning…because I didn’t have to worry about school lunches, they would eat whatever I was cooking, no extra prep necessary. Yay! But with schools now reopening, time to make fast, easy immune boosting, anxiety lowering school lunches by following these five key tips.
Only Eat REAL food!
Real foods like veggies, protein, healthy fats, lentils, fruits, nuts, seeds, ect will help heal the gut, balance insulin levels, increase immune cell effectiveness and increase the ability for our immune system to rejuvenate itself.
Plant foods contain phytochemicals such as flavonoids that have been found to improve immune resistance to viral infections. Real foods contain phytochemicals that nourish our immune system and lower the pro-inflammatory cytokines. With most the immune system in the gut, all the immune organs cross communicate. So we need to be treating the entire immune system with respect, to provide the immune system what it needs to keep it balanced in all these places. By focusing on pure real foods, we can heal our bodies, our earth and our immune system.
Remember, millions of different pathways can be regulated by eating the right foods. There are 25,000 molecules in plants with 100s of biological pathways, while drugs work on one pathway (with side effects). Though diets need to be individualized, eating mostly plants, lots of vegetables (land and sea (like seaweed), fruit, clean protein, healthy fats, including nuts, seeds, herbs and seasonings will improve your child’s overall brain and body health and even aid in immune system rejuvenation.
Focus on Rainbow Plants.
Rainbow plant foods contain thousands of phytonutrients that have been shown very helpful for a child’s brain, body and especially immunity, such as fruits, vegetables, and legumes, shown to have anti-inflammatory effects packed with polyphenols and flavonoids. These foods regulate immune function (favoring modifying pro-inflammatory pathways involving nuclear factor-kappa beta (NF-kB), mitogen-activated protein kinase (MAPK), and arachidonic acid, along with suppressing TLR, they are also have anti-inflammatory properties, inhibit oxidative enzymes responsible for free radical generation (xanthine oxidase and NADPH oxidase) and they stimulate production of helpful oxidant enzymes (like superoxide dismutase). That’s a lot of science saying these foods are healing
Foods with immune regulating polyphenols include green tea, apples and onions (that have quercetin) and grapes (resveratrol) and even curcumin/turmeric. Certain phytochemicals (flavonoids, luteolin, quercetin) have been found to bind to the ACE-2 receptor on COVID 19, which can help protect against infections, and can aid in the body getting rid of the old, zombie cells, so aiding in immune-rejuvenation. Plants also have lots of antioxidant properties that help crowd out nutrient-depleted foods and reduce oxidative injury, those with the highest antioxidants are spices, herbs, nuts, seeds, chocolate and vegetables.
Eating the rainbow, includes foods that deliver antioxidants, fiber and vitamin and can prevent cancer, diabetes and heart disease and lowers overall mortality risk. The ones with the most antioxidants are amla (indian gooseberry), goji berry, black raspberry, wild blueberries, blackberries, rasperries, elderberrys, cranberries, strawberries and cultivated blueberries. Blueberries can increase the NK cells number, that is critical to immune responses that eliminate virus infected cells or tumor cells, and can help the immune system develop memory against foreign invaders. Kiwis have a prebiotic effect that shape the gut bacteria and lower inflammation.
Akkermansia muciniphilia, are gut bacteria that only make up about 3% of the total bacteria, but have a critical effect on our health. They are associated with decreased gut inflammation and ability to combat obesity, and the best way to get them is through the foods you eat. Fruits like pomegranates, cranberries, and stone fruits like peaches, apple, mangos and cherries all can promote akkermansia growth.
Do your best with organic, as they contain less pesticides that are carcinogenic and neurotoxic, and allows to lay some toxic burden off of your liver. If not look, for the Environmental Working Group’s information on the “dirty dozen” and the “clean fifteen”. Pay close attention to buying those foods that are on the dirty dozen list organic if possible. Pesticides are also known to impact immune function, increasing consumption of organically grown produce may lower the inflammatory burden and improve immune function.
There are so many fruits and vegetables in so many colors and each color has a specific nutritional benefit, filled with minerals, vitamins and disease-fighting phytonutrients, a group of chemicals essential to vibrant health and protect us from inflammation and chronic disease
- Red- Antioxidant, Lowers Inflammation- Apples, Blood oranges, cherries, cranberries, nectarines, pink grapefruit, pomegranate, raspberries, red beets, red bell pepper, red cabbage, red chard, red currents, red onions, plums, strawberries, tomatoes and watermelon
- Orange- antioxidant, hormone and reproductive support- apricots, oranges, cantaloupe, carrots, mangos, orange bell peppers, papaya, peaches, pumpkins, sweet potatoes, tangerines, turmeric and yams
- Yellow- Digestive support, anti-inflammatory- apples, bananas, lemons, pineapple, star fruit, ginger, corn, potatoes, squash, yellow bell peppers, yellow onions.
- Green- detoxification, heart health, antioxidant, metabolism- avocados, artichokes, asparagus, bell peppers, Brussel sprouts, broccoli, broccoli sprouts, celery, cucumbers, green apples, green beans, green peas, greens, green tea, limes, okra, pears, rosemary, snow peas
- Blue/Purple- brain health, antioxidants, anti-inflammatory- blackberries, blueberries, figs, prunes, purple grapes, eggplant, plums, purple cabbage, purple carrots, purple kale, purple potatoes
- Brown/Tan- anti-inflammatory, antioxidant, improve gut function- almonds, nuts, mushrooms, pecans, cashews, pili nuts, pumpkin seeds, cocoa powder
- White- anti-inflammatory, antioxidant, antimicrobial, detoxification, anti-tumor- coconut, cauliflower, garlic, turnips, onions, hearts of palm
Immune boosting spotlight:
Brown foods like mushrooms: white button mushrooms are a good source of bioactives, including beta – glucan, an immune stimulating dietary fiber. Other mushrooms like Reishi, shiitake, maitake and Asian mushrooms can strengthen our immune system through improving our natural killer cells.
Broccoli sprouts: broccoli contains sulforaphanes, which are potent bioactives, that activate the immune system and sprouts contain up to 100x more sulforaphane than regular full grown broccoli and can increase the NK cell activity, and can even boost the immune defenses against the flu virus.
Chile peppers: contains the bioactive capsaicin that activates the immune system and has been shown to increase the number of circulating white blood cells and antibody-producing B cells.
Eat Diverse. It is also important to get a diverse blend of plant compounds for the gut microbiome. The more diverse the microbiome, that we can obtain by eating a diverse plant variety, is associated with a decreased metabolic dysfunction and inflammation, and can ensure a better nutritional status and fills the immune reserves.
Include Pre and Probiotics. Fermented foods like sauerkraut, kefir, and kimchi may provide probiotic microorganisms and secondary metabolites that will help with the immune response and may reduce the incidence and duration of upper respiratory infections. When your child’s gut bacteria are healthy, they keep the immune system healthy. Probiotics like lactobacillus and Bifidobacterium species have been demonstrated to exhibit numerous beneficial effects on immunity through their interactions with T cells, macrophages, dendritic cells and enterocytes.
Garlic and onions are all prebiotic (prebiotics are a type of fiber that the human body can’t really digest, so they serve as food for the probiotics) foods. Others include chicory root, dandelion greens, eggplant, garlic, Jerusalem artichokes, Jicama, kefir, leaks, onions, peas, asparagus, burdock root. Prebiotic foods help heal the gut lining by providing food for the probiotics, optimizing detoxification, soothing inflamed tissues, and protecting against further inflammation.
Keep skin and peels of fruit and vegetables on, as they are a highly nutritious, regulate their appetite and affect fat storage, control blood sugar, insulin release, optimize detoxification.
What is the Protein?
Our children’s bodies need protein to help them grow, thrive, heal, optimize the immune system, control appetite, synthesis muscle, construct their gut lining, is building material for enzymes, increasing metabolic fire and ability to burn calories and feeling full. Lack of protein results in a cascade of negative consequences at the brain level, like decreased brain volume, altered hippocampal formation Preclinical trials have shown that early life malnutrition indicate that protein or protein energy restriction results in smaller brains with reduced RNA and DNA contents, fewer neurons, reduced concentrations of neurotransmitters and growth factors.
Clean protein is important for the immune function and overall gut wall integrity. When it comes to protein, quality over quantity. Incorporate seafood, as it contains healthy sources of EPA and DHA, vitamin D, B12, iodine and selenium. Wild caught fish is best. Other sources of protein include pasture raised eggs and chickens (packed with antioxidant, minerals and vitamins), meat from grass-fed animals are full of micronutrients, contain beneficial fats and omega 3s, lower inflammation and rebuilds healthy cells. Stick to those with grass-fed and grass finished beef and lamb, they provide the amino acids for the immune defense. Avoid factory farmed meats, as they are pumped with hormones, antibiotics, GMOs and pesticides. Processed meats contain preservatives that can lead to cancer.
Beans are packed with fiber, zinc, iron, folate, potassium, magnesium, and so much more. But the resistant starches keep our colons healthy and feed our gut bacteria. Soak overnight, sprout, ferment, pressure cook and obtain organic when possible, and non-BPA cans. Adequate protein is not found in plant proteins.
What about Healthy Fats?
Our child’s brains and body need fat, every cell of the body needs fat and their nervous system is more than 60% fat. Unfortunately, 90% of Americans are deficient in omega 3 fatty acids. Healthy fats are essential for cellular function and for life. Healthy fats are vital for immune system functions, and aid in the body’s important hormonal and metabolic functions, needed for cell structure, and even brain and nerve functions. Specifically, one needs to make sure they consume omega 3 fatty acids as they actually reduce inflammation, protect the brain and are important in preventing and healing chronic conditions. Our children need healthy fat to be able to focus on school work.
Examples of good fats: olives (Olives are filled with antioxidants and polyphenols, to lower inflammation and enhances the immune system), olive oil, avocado, nuts, seeds, coconut oil, medium chain triglycerides (MCT oil), butter (organic pasteurized raw), ghee (clarified butter, free of A1-beta casein) and flaxseed oil, fatty fish and fish oils. Nuts and seeds are a great source of protein, minerals, fiber and antioxidants. Coconut oil is antiinflammatory, antimicrobial, strengthens the immune system and helps cells communicate better—reducing inflammation.
Hydration?
Optimal hydration is key in decreasing inflammation, optimizing cell function, flushes out toxins through their kidney, promotes weight loss, increases energy, and promotes healthy bowel movements. Drink water that is filtered. Try adding slices or wedges of orange, lemon, or lime to water or teas. Throw in a mint leaf for an extra refreshing flavor along with stevia. Also try, carbonated water.
Putting It All Together!
This is what my meals look like (check out my Instagram @holisticmommd): Remember, I keep it super simple and nutritious: Focus on real food, include veggies, clean protein and healthy fats at each meal including for school lunch!
The kids usually have a two compartment school lunch bag. The bottom compartment, I will place their snacks and the top compartment I will put their lunches. I use tiny glass containers or stainless steel thermos to keep their foods warm.
Example snacks: veggies, clean protein, and healthy fat and fruit. Examples include sugar snap peas and guacamole, nuts with blueberries, veggie and protein rollups, oranges, bell peppers, carrots, seaweed snacks, paleo protein bar (we use Autumn’s Gold from Costco)
Lunch: veggies, clean protein and healthy fat.
Usually contains their main dish like soups, egg/chicken/tuna salad, veggie and protein rollups, chili, turmeric chicken, zucchini or lentil pasta with meat sauce (I make the meat sauce with cauliflower and broccoli sprout), lettuce wrap, stir fry, no-grain tortilla/naan, cauliflower chicken fried rice, cassava flour burritos, chicken wings, curries, lentils, almond flour lasagna, lentil pasta, blackened fish with sweet potato chips or a sandwich on paleo bread…whatever I have in the fridge leftover from dinner.
Then their veggies like steamed veggies, carrots, peppers, sugar snap peas, ect
Their healthy fat is usually, guacamole, olives, nuts and seeds.
Then their treat: cassava flour or sweet potato chips, nut/seed crackers, three ingredient chocolate mint (from Trader Joe’s), almond or paleo flour cake or baked good I have made from home.
Super easy and nutritious!!! Get your kids involved in making their own lunches! The options are endless!!!
Eating real food can improve a child’s brain, body and behavior, but also address social justice issues, poverty, violence, educational gaps in learning and even improve national security. Real food can help with restoring the soil, restoring our plant and animal species, and even fight against climate change. When we educate, empower and nourish, our children start to become mindful of the foods they chose, how the foods make them feel, and are able to use food as medicine to help them thrive. When we empower a generation of children, that can listen to their body, we can positively change the current status of humanity. So exciting!
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