We are raising the most intelligent, technologically advanced children in the history of our society. We are also perhaps the most health conscience generation because we recognize the need for exercise, good, sound nutrition and taking supplements. Unfortunately, we have an epidemic in our society that demands attention.
According to the Center for Disease, “Over the past three decades, the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents 12-19 and has more than tripled for children aged 6-11.” Also, according to Leo Galland, M.D., a former chief of research for Gesell Institute and author of Superimmunity for Kids, “Allergies are on the rise and many children are prone to infections – ear infections are epidemic in the wintertime.” Likewise, “Immunological diseases, Crohn’s disease, multiple sclerosis and rheumatoid arthritis are on the rise among adolescents.”

The question arises, what can be done to thwart these statistics? Also, can we impact a child’s immune system to become stronger so as to effectively change the direction of this downward spiral? What constitutes a strong immune system and what foods should our children avoid to aid in this recovery?
Perhaps the single most important key to a healthy immune system is essential fatty acids or EFA’s. There are two families of essential fatty acids – omega 6, which contains linoleic acid, and omega 3, which has linolenic acid. Both are used in metabolic reactions along with co-factors such as Vitamins A, B-6, C, and E, as well as minerals such as magnesium, zinc, copper, and selenium. If these co-factors and minerals are not present, then EFA’s are not metabolized into a very important hormone called prostaglandins. Prostaglandins are the major players in an efficient immune system.

A child’s body makes fifty different prostaglandins. Any malfunction in the production of these hormones can lead to different illnesses including cancer, asthma, allergies and autoimmune diseases such as lupus and rheumatoid arthritis. The fact is that optimal health requires good, sound nutrition.
Foods rich in EFA’s are dried beans such as Great Northern, soy, navy and kidney. Of course flax seed oil, which is easy to use, is a great source of EFA’s. You can easily put flax oil in soy yogurts, on toast instead of butter, or add in dressings. Nuts, seeds and beans are also rich in the necessary co-factors of magnesium, copper, zinc, and vitamins B-6 and E. Seafood, especially salmon, mackerel, herring, sardines and tuna, are rich sources of all minerals. Combine these foods with fresh vegetables, which are rich in Vitamin A and C, and you have a winning combination for a strong immune system.

Foods that can sabotage a good immune system are fried foods such as French fries, sugar, soft drinks, fatty meats, pesticides on fruits and vegetables and eating processed foods instead of fresh. Signs of EPA deficiency are lack of luster in hair, dry skin and dry bumps on the arms and legs.
Realizing the importance of essential fatty acids should drastically change our perception on nutrition. The fact is EFA’s are not produced by the body but must come from our foods. Armed with this knowledge, why wouldn’t we place a protective shield of immunity around our children in today’s world?

Zesty Northern Beans
› 1 cup dried Great Northern Beans
› 5• cups water
› 2 cups short grain brown rice
› 2 cloves garlic
› 1 medium onion, chopped
› 1 red bell pepper, chopped
› • cup parsley
› 4 cups chopped tomatoes
› • cup tomato paste
› 2 Tbsp olive oil
› 1 tsp cumin
› 1 tsp chili powder
› 1 tsp coriander
› 2 tsp sea salt or to taste
› 1 tsp black pepper or to taste
Soak beans overnight in bowl covered in water. Discard water and place beans in pot. Add 2• cups water. Cover and boil for 2 hours or until soft.
Prepare rice in separate pot. Add washed rice to pan with 3 cups water. Cover and cook on medium heat for 50 min. Set aside.
To skillet add olive oil, garlic, red bell pepper and onion. Sauté for 2 min or until translucent. Add drained cooked beans, tomatoes, paste, spices and salt. Cover and simmer for 5 min. Add parsley and serve over rice.

Rotini Pasta Salad
› 1 package whole-wheat rotini pasta
› 1 lb firm tofu
› • cup chopped scallions
› • cup chopped celery
› 1 carrot, grated
› • cup parsley
Cook pasta al dente. Cut tofu into 1-inch cubes. Add all ingredients to cooked pasta. Then add dressing and toss.
Dressing
› 1 cup walnuts
› • cup pine nuts
› 1 Tbsp Flax seed oil
› 1 cup fresh basil
› 2 cloves garlic
› • cup olive oil
› 2 Tbsp ume vinegar or 1 tsp sea salt
› 1 Tbsp rice vinegar or lemon juice
› 1 Tbsp water
Place in blender and blend until smooth and creamy. Toss with pasta.

Tofu Sandwiches
› 1 lb extra firm tofu, sliced
› • cup sliced white onion
› 1 tsp garlic salt
› 2 tsp olive oil
› 1 Tbsp mirin (sweet cooking rice
wine-optional)
› 1 Tbsp shoyu or soy sauce
To pan add olive oil, tofu, onion and garlic salt. Cook for 5 min or until onions are translucent. Add mirin and shoyu. Simmer for 3 min. Serve with whole grain bread with vegenaise, lettuce, soy cheese and sprouts. Serve also with carrot chips for a great school lunch.