Congratulations again for your impressive achievement in the Winter 2013 Top Doctor Competition, and for helping millions live healthier happier lives!
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A Healthy, On the Go Snack Concept for Kids! Never sacrifice nutrition for convenience again with The GOOD BAG for KIDS.
What is the GOOD Bag™ ?
A must-have resource for the parent of any child who just doesn’t feel well…
It’s a frustrating treadmill: you take your child to the doctor for treatment of yet another ear infection, respiratory issue, tummy ache, or rash…. meanwhile the symptoms (and the treatments) can affect growth, susceptibility to infection, school performance, and energy levels. Yet within weeks, your child feels unwell again.
The Food Cure for Kids shows how minor changes to your child’s nutrition can have a real and lasting impact. Instead of prescribing elaborate dietary restrictions, pediatrician Natalie Geary and nutritionist Oz Garcia explain in straightforward terms how nutritional imbalances, food allergies, and dietary intolerance can dramatically affect a child’s health. With this book in hand, parents will be able to relate symptoms to diet, and take the right steps to
improve a child’s health.
Natalie Geary, MD, who has a private pediatric practice in New York City, regularly gives seminars and workshops on wellness and integrative health. She is the author of a popular blog, modernmums.com. Oz Garcia, PhD, an internationally renowned nutritional counselor and life extension specialist, is the author of Redesigning 50, Look and Feel Fabulous Forever, and The Balance. Both authors live in New York City.
This Article was posted in http://blogs.consumerreports.org/health/2010/01/nutrition-labels-influence-how-parents-order-healthier-fast-food-options-obesity-epidemic-.html, January 27, 2010 by Ginger Skinner
When you go up to a food counter and see nutrition information listed there, does it influence what you order? How about what you order for your kids? A study published Monday found that parents who ordered for their children from a fast-food menu with calorie counts chose foods with fewer calories—20 percent fewer calories than parents who were not aware of the nutritional value.
Researchers at Children’s Research Institute in Seattle enlisted 99 parents who were split into two groups—a control group and an intervention group. They were then asked to select meals for themselves and their child from a McDonald’s menu. Both groups were given a menu with the same food options. The intervention group’s menu included nutrition information and the study found that this group ordered an average of 102 fewer calories than the parents in the control group.
If you’re a parent, you know that meals prepared at home are the best bet when it comes to healthy eating. But all parents know that fast food can be a quick and convenient choice at times—and who needs even more parental guilt? So the next time you’re at a fast-food restaurant, look for the nutrition information before you order. It will likely be posted on a chart on the wall or on the menu. If you can’t find it, ask the server or a manager to help. And talk to your kids about what you see there, comparing a grilled chicken sandwich to a double cheeseburger, for instance. Given that obesity has now surpassed smoking as the leading threat to our health, these conversations can lead your children to better eating habits and help them to make their own healthy decisions in the future.
—Ginger Skinner
This Article was posted in http://blogs.consumerreports.org/health/2010/01/nutrition-labels-influence-how-parents-order-healthier-fast-food-options-obesity-epidemic-.html, January 27, 2010 by Ginger Skinner
Take a look at your child. What do you see? Underneath the sugar and spice cute-as-can-be exterior is an essential structure that enables your child to stand, walk, support herself, grow, breathe, circulate blood, and digest food. That structure is made of protein, one of three major classes of nutrients that provide calories to the body (the other two are carbohydrates and fats). Proteins are part of every cell in your body—they’re in your muscles, your bones, your blood, your organs, your skin, and your hair; they’re in your antibodies, enzymes, and hormones. They are used to build, repair, and replace every tissue in your body.
Proteins differ from carbohydrates and fats in one very important way: You don’t have to spend time worrying about proteins that are bad for you. There are no unhealthy proteins. When we warn against eating too much red meat, for instance, it’s not the protein portion we’re concerned about. It’s the carbohydrates (remember that most of the beef produced today is full of corn) and the fat (saturated), which is why we recommend choosing lean organic meat. You can’t really eat too much protein.
Why Do Your Kids Need Protein?
Proteins are fundamental components of all living cells. That pretty much says it all. Every part and system of our body needs proteins to function. Besides building, repairing, and replacing tissue, protein helps to stabilize blood sugar, enabling us to burn more sugar between meals. It also keeps us full longer (and more likely to stay away from the munchies).
Children who don’t get enough protein do not grow and develop as they should. Protein helps the body to produce a number of important chemicals use to create antibodies, enzymes, and hormones. Your body needs protein to regenerate hair and nails. All of the body’s responses require that your body makes protein, whether it’s protein to rebuild tissue, to heal wounds, or to fight infection.
Variety Is the Source of Life
Not too long ago, when nutritionists advised that complementary proteins needed to be eaten together, they meant together at the same meal. Current wisdom, however, has revised that theory. The good news is that you don’t have to provide your child with all nine essentials acids at every meal. As long as he eats a variety of proteins throughout the day, the amino acids will combine to give him what he needs. So if you want to serve him oatmeal at breakfast and black eyed peas with dinner, feel free. You’ve got your family covered as far as proteins are concerned.
Here are some sample combinations that form a complete protein:
Choosing Healthy Proteins
Parents are often worried because they think their children are not getting enough protein. That’s because they usually equate protein with chicken and beef. But many foods besides poultry and red meat are high in protein, which means that your kids are likely getting much more protein in their diet than you think. Proteins are in abundance around us. They are found in the following foods:
We advocate for more animal protein for children, such as from fish, yogurt, eggs, lean cuts of meat, organic chicken, and organic turkey. Making things a little more complicated, protein requirements also depend on the ‘quality’ of protein your child eats and how easily digestible it is.
The best foods to eat for protein are not necessarily those that are highest in grams of protein, but those that are highest in quality. In general, animal proteins are considered highly digestible and higher quality than plant sources of protein, in part because plant sources also have a lot more fiber, which is indigestible. It’s not that plant protein is not as good, per se, it’s just that you’d have to eat so much of it. You’d have to consume humongous amounts of kale or broccoli, for instance, to get the same amount of protein as you’d find in a small serving of steak. You don’t have to worry about this though, as long as you vary the protein foods your child eats.
Here are some tips about choosing quality proteins:
The whole idea is to eat as much of a variety of proteins as possible. If you eat only one protein source, you limit the number of amino acids you will consume. If you were to feed your child three meals a day made up entirely of convenient processed fast foods, they might get the full range of calories they should have for the day, but you would not be providing them with the essential proteins and other nutrients they require for healthy growth and development. If you want to get the most effective performance out of your child, she needs to be exposed to a complete pool of amino acids on a regular basis. Every organ and organ system, every hormone, every brain, muscle, and bone cell pivots on the introduction and rotation of all the different amino acids that are found in proteins.
I have been asked by so many parents as part of my consulting work on nutritional healing to help devise a “ plan” for their household. I am excited to say that my book is due out in a few months. Meanwhile I have some suggestions and would love your feedback-
The idea is to encourage your child to participate in healthier eating habits. Encourage your child to make some simple changes for better eating like replacing white bread with whole grain- preferably a rice or gluten free grain or bread. Slowly start to switch to a lower dairy based diet- use rice milk, yogurts, almond milk etc. Then you can begin to start to push more fruits and vegetables and explain why its important to not eat only starches.
Take your child shopping with you and help them pick foods that are better choices- if they are old enough to read they can look at labels with you and involve themselves in the decision-making. If they are old enough you can also have them help you clean out your pantry of unhealthy choices and have them make a list of ways to make healthier snacks
Make your own “cookbook” using magazines and picture cut-outs picking healthier foods. Decorate the kitchen with options to remind yourself and your kids that eating is to grow strong and healthy. Pick categories of foods for them to choose from with pictures so they can be reminded what they pick from each category.
Make an effort to include your child in any farmer’s market or outdoor market where there is usually a lot of vegetables and fruit that you can often handpick or at least touch and feel. Be sure to get a mixture of colors and shapes of veggies and fruit so they stay interested. Then let them choose their favorites and stick with it. Encourage them to try different colors and shapes of food. This will insure they sample different nutrients.
School lunches are usually a nutritional nightmare. Stand up for your child’s nutrition at school and if they are serving garbage-type foods, insist that your pediatrician sends a letter stating that your child needs to carry a lunch to school. . This sounds like a huge headache but will do more for your child’s nutrition than you can imagine. Same for after-school hunger- even though it’s tempting to grab a lunchable” remember that all your hard work on the weekends will be for naught if your kid is eating garbage every day at school.
If our children all ate as well as they should and exercised as much as they should, perhaps they wouldn’t need to take any supplements. The best advice I can give is to offer your kids foods from the different food groups each day and prepare meals with nutrients that complement each other. That means eating fresh fruits, vegetables, lean meats, fish, whole grains, nuts, and legumes.
Unfortunately, children don’t always eat the way we would like them to eat. A picky eater might not get all the vitamins, minerals and other important nutrients he or she needs. Some kids eat healthy diets most of the time; most kids eat healthy foods some of the time; and a few children rarely eat anything healthy at all, gobbling down junk food instead (which most likely contains very little nutritional value—just unhealthy fats, sugar, and calories).
Imagine sitting in school all day when you have no energy, you can’t pay attention, and you’re having difficulty socializing with other kids. And all because your brain and body are starving for good nutrition.
That being said, we are fortunate in this day and age that many categories of supplements are available for enhancing and improving our bodies’ natural abilities. Kids who don’t get all the nutrition they need from their diets can take supplements as a good way to ensure that they get enough vitamins and minerals, as long as you keep in mind that taking supplements isn’t a cure-all or a substitute for a healthy diet.
* Culturelle for Kids–Use Culturelle for kids to help improve digestion, reduce upset stomach, and help maintain regular bowel movements. Culturelle is also commonly given to help healthy bacteria thrive when one is on antibiotics. To use, simply empty entire contents of 1 packet into cool food or drink. Culturelle is completely tasteless and odorless, and is 100 percent dairy and gluten free.
* Natren – Natren Life Start is specifically designed for infants and toddlers, especially those who are formula-fed or are born by cesarean section (and so do not have the benefit of acquiring beneficial bacteria as they pass through the birth canal).
One common deficiency in children’s diets is omega-3 essential fatty acid (EFA). EFAs are essential for proper nervous system and brain function, which is very important during those long school days. EFAs are critical for proper growth in children, especially for neural development and maturation of sensory systems. Recent studies have also suggested that supplementation with high-dose EPA/DHA concentrates may improve behavior in children with attention deficit hyperactivity disorder (ADHD).
Docosahexaenoic acid (DHA) is a normal component of breast milk especially important for the optimal brain and eye function. DHA is also important in the function and maintenance of the immune system, hormone regulation, and general health. Deficiency in DHA has been linked to dyslexia, aggressiveness, depression, reduced intelligence, manic depression, and more. We recommend that once a child is off breast milk or formula, you add a small amount of DHA (50 to 100 mg) to your child’s orange juice, oatmeal, or other food.
This essential fatty acid can be found in pumpkin seeds, cold oily ocean fish like salmon, tuna, halibut, and sardines, and in canola oil and flax oil. It can also be taken as a dietary supplement if kids don’t like the strong taste of oily fish or the other foods.
Vitamin D
For decades, “experts” have told us to stay out of the sun and if we do go outside, to wear hats and immediately slather ourselves with sunscreen. Lately, though, a different story has emerged, especially where children are concerned. It turns out that they are not getting enough sun. In fact, a whopping 70 percent of American children are not getting enough vitamin D.
Vitamin D is often called the “sunshine vitamin” because the human body only makes it when exposed to sunlight. No one is suggesting that you allow your kids to sunbathe on the beach for hours unprotected. But we are recommending that you and your children be exposed to sunlight every day.
Vitamin D is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones. It is an immune system regulator; it has a key role in maintaining cognitive function; it can help reduce the severity and frequency of asthma symptoms; and has been shown to help lower the risk of certain cancers.
Children with low levels of vitamin D tend to have higher blood pressure and lower levels of good cholesterol than their peers, and have an increased risk of developing heart disease later in life. Those most at risk for vitamin D deficiency are darker-skinned children, particularly blacks and Hispanics, because their skin contains more melanin than lighter-skinned children, and melanin may prevent the skin from absorbing the sunlight it needs.
The American Academy of Pediatrics recommends that:
Foods that contain vitamin D include salmon, canned tuna, egg yolks, beef or calf liver, cheese, and fortified sources such as milk, yogurt, and cereals; however, it is almost impossible to get enough vitamin D from diet. That’s why you need to give your children vitamin D supplements, such as:
Adjunct Supplements for Specific Purposes
When your child’s diet is not able to meet all the nutrient needs of his or her body, supplements may be helpful to help treat specific problems. These are not supplements that need be taken every day; rather they are to be used only when a specific problem arises. As long as your child is eating a relatively balanced diet, there is no need for her to be taking a dozen different pills or liquids. Should you decide (after consulting with your health professional) to give your child supplements, here are some suggestions.
Iron Deficiency
Iron is necessary for the body to make hemoglobin, the oxygen-carrying component of red blood cells. It’s important for young children and teens to get enough iron in their daily diets. Infants who are breast fed get enough iron from their mother; infants who are not breast fed should get iron-fortified formula. After 6 months of age, babies should be fed iron-fortified cereal. Some children are at risk for iron deficiency. Toddlers who may not be eating enough iron-containing or iron-fortified foods are at risk. Teen girls are at risk if their diets don’t contain enough iron to counteract the loss of iron during menstrual bleeding. And teen athletes may lose iron through sweating during intense exercise.
There are a number of iron-rich foods that should be a part of your child’s diet so that iron deficiency does not occur, including:
If your child is in one of the risk categories previously mentioned or is not getting enough dietary iron, it may be necessary to give them iron supplements.
Healthy Immune System
When your child eats a balanced diet, including a variety of fruits and vegetables, she is literally feeding her immune system. Since many children go through phases when they don’t eat as well as they should, their immune systems are not always working at peak efficiency. In addition, they’re often exposed to more germs and illnesses than adults are because of their close proximity to other children at school. Every parent knows when a “bug” has hit the schoolyard—soon whole classrooms are sneezing and coughing and half the class is staying home. At these times it’s especially important to keep your child’s immune system well nourished and give it a boost with a few powerful supplements.
Zinc is a mineral that is essential to good health, as it is involved in hundreds of chemical reactions that take place in the body. It is an important contributor to a healthy immune system (it activates white blood cells to fight infection), and plays a critical role in growth and development. It’s particularly important for infants, children, and pregnant women to get enough zinc. Zinc also helps add calcium to bones and teeth, lowers blood sugar, and improves brain function.
Zinc deficiencies can lead to chronic fatigue, diarrhea, insulin resistance, and loss of taste or smell. It can make it more difficult for the body to fight off infection, and can cause night blindness, poor appetite, poor memory, and possibly attention deficit disorder.
If you eat a healthy diet, you probably get enough zinc already. The best food sources of zinc are red meat, crabs, lobster, wheat germ, wheat bran, nuts, seeds, and oysters (not exactly kid friendly). Cocoa powder is also a good source of zinc, so if your kids want a sweet snack, a small square of dark chocolate is a delicious, nutritious alternative. Vegetarians usually need more zinc supplementation than meat eaters, since meat is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain inhibit zinc’s absorption. Poor dietary habits such as excessive consumption of sugar or carbohydrates are also known to reduce zinc absorption.
In the past several years, there have been a number of studies looking at the possible link between zinc and ADHD. Some studies suggest that children with ADHD might have lower levels of zinc in their body than children without this disorder. Researchers have reportedly seen improvement in children with ADHD who took zinc along with traditional ADHD treatment. Several studies have shown zinc supplements can reduce hyperactivity and impulsivity. More research is needed in this area. Needless to say, if you’re thinking of adding zinc supplements to your child’s diet, this is something that must be discussed with your health professional.
Zinc, in the form of zinc gluconate glycine lozenges (which can be found in any drug store), can also be used to reduce the duration of the common cold. Of the 62 million common colds requiring medical attention in the United States each year, more than 80 percent affect school-aged children. Treatment with zinc gluconate glycine lozenges has been shown to significantly decrease cold duration and antibiotic use in school-aged subjects. So if your child comes down with a cold, zinc lozenges, which dissolve in the mouth, can shorten the number of days the cold will last.
The best way to give your children more zinc is to add zinc-rich foods to their diet. If you do go for zinc supplements, here are a few we recommend (check with your health care provider for use in children under the age of 12):
ADD and ADHD have become such ubiquitous diagnoses in children these days that some statistics report 1 in 9 children suffer from the condition. Schools are urging parents to have their children tested the minute the child doesn’t conform to school rules or school expectations. For the child who truly suffers, stimulants can be a life-changing relief. But for many children, this diagnosis is less clear, and parents are looking for alternatives to medication.
I have been searching for alternatives for many years. I am trained in Ayurvedic medicine, the 5000 year old medical science of India. Ayurveda teaches that disease is a manifestation of an imbalance in the underlying or primary energies known as Doshas. Like Chinese medicine, the underlying theory is that all illness is the result of an imbalance of energies or forces. This somehow seemed hard to translate into help for children with ADD and ADHD but I consulted the texts and the experts and their advice seemed worth passing on to consider.
The primary manifestation of Attention Deficit Hyperactive Disorder is they have difficulty “focusing”- but what does that mean. In school it means they have a hard time sitting calmly or following instructions. They have a hard time listening to instructions or even story time, they fidget and struggle with multi-step tasks. They often interrupt or blurt out comments. As they get older, they have a hard time accomplishing the homework that is expected of them, easily distracted by something on their desk, a toy in their room, a noise in their house. As a result, they are often in trouble at school, and eventually become quite frustrated and discouraged attempting to complete their homework. By 7th or 8th grade, even mild cases of ADHD are spending hours at homework, their self- esteem suffers and they often act out.According to Ayurveda, there are three energies; Vata, Pitta and Kapha dosha, Vata is the most active Dosha, the dosha of high energy. It controls all the movements and nervous impulses in the body. The Vedas say that if Vata is aggravated or stimulated, the result is more energy- what we might describe as anxiety or restlessness. They teach that everyone is born with a particularly prominent Dosha- what western teaching may describe as a temperament. If your temperament or dominant Dosha is Vata, you are more likely to be more energetic, or highly strung- maybe a type A personality as an adult. But as a child, it may appear to be symptoms of ADHD.
What is the cause of Vata aggravation? For many children, simply being constipated can be a trigger. If Toxins and waste material built up in a Vata child, it is found to increase their restlessness, irritability and hyperactivity. For others, it is overstimulation. For others, it is frustration in school. The list is endless.
So what do the Ayurvedic texts recommend? Before resorting to medicine, try these simple nutrition and lifestyle alterations. Talk to your child’s teacher and her pediatrician. Review the schedule and your family’s habits- good and bad.
Calming days:
Kids are constantly in motion in our society: they are surrounded by noise, motion, electronic games that talk and flash colors, TV and DVDS that stimulate. They have a fully programmed life with extra school activities. The world is moving fast around them and they rarely sit down in a quiet room and just rest. Parents rarely make time for peace and calmness. When did you last sit on the couch and listen to non-toy music with your child.
According to Ayurveda: Like increases Like. This means that in an inherently active child, activity begets activity- and when the child gets tired or overstimulated, they are triggered to become hyperactive, not to relax. Newborns for example, based on their temperament will respond in one of three ways to overstimulation: they will look away, they will fall asleep, or they will get the hiccups. This is a documented fact- so if you imagine what the toddler’s equivalents for this would be , or the school age child, you can see that, in the child whose doasha or temperament is high activity- instead of the hiccups they run around. Excess movement aggravates Vata and because of high Vata already in a child there is hyperactivity.
According to the Keral Ayurvedic teachings- some recommendations for simple changes to make:
Diet:
Lifestyle:
Iodine is critical for development:
Iodine is not only critical to the functioning of thyroid hormones, which in young children are pivotal to brain development, it also helps to prevent infection. Furthermore, iodine helps clear waste from our bodies by promoting the lymphatic system. And, according to Ayurvedic practionner Dr Douillard, iodine protects our body’s cells from Chlorine, bromine and fluorine that can be carcinogenic in high concentrations. Heavy metals, pesticides, pollutants, compete for iodine receptors in our bodies, and if our iodine levels are low, the receptors get filled with the toxins instead.
What causes Iodine deficiency?
One of the most dramatic symptoms of iodine deficiency is a goiter, which is a visibly swollen thyroid. A study done in Michigan almost 90 years ago looked at 66,000 school age children of whom 40% had a goiter. In 1928, after iodized salt was put into the diet of most Americans, 75% of all those children with goiters were cured.
However, Table Salt is not the most efficient way to receive iodine because once the salt is exposed to air for a month or so it loses its iodine content. Furthermore, “low salt” food items have been replacing salty foods because of the risks of high blood pressure attributed to salt in adults. So we teach our children not to get a “taste for salty foods”.
For our children, we know that fluoride has its benefits and its risks. What is too much, what is not enough? But fluorinated water also competes with iodine for the same receptors, making it even harder to maintain healthy iodine levels even as you brush your teeth!. And, according to Dr Douillard, the biggest problem is that after 1980 iodine was replaced by bromide in baked goods and therefore competes with any iodine we do ingest from other sources.
Symptoms of Iodine Deficiency
Low energy
Dry skin
Constipation
Cold intolerance
Brittle nails, thin hair
Iodine Rich Foods
If you child does not eat any fish or sea vegetables she may be at risk. Most children also consume a larger amount of carbohydrates including baked goods that will increase their bromide levels and decrease their iodine levels.
Iodine Rich Foods include:
Cereal,
Dairy,
Fish (cod, sea bass, haddock, perch), shrimp,
Meat and chicken
eggs,
fresh bread and potatoes.
beans,
Consult with your child’s pediatrician for advise on supplementation..
We’ve all heard and been instructed over and over again about the huge importance of eating your well balanced, hearty breakfast every single morning- well guess what, this is because it truly is the most important meal of the day! With the busy schedules people tend to have these days, most are skipping their jump-start meal entirely. When it comes to your child, please make the time. Believe it or not, your body does work while you sleep, and eating breakfast refuels you. For children who experience long, activity-full days at summer camp, school, daycare, etc., this refueling process is very important and affects your child’s energy level, attentiveness, engagement, happiness, and general well being. Also, studies have shown that eating breakfast decreases the chances of obesity and blood-sugar imbalances, which could lead to diabetes or high cholesterol. That said, the right type of food is key:the ideal breakfast contains protein, fruits and whole grains. Try having breakfast with your child if possible- your presence can encourage healthy eating and establish breakfast as a daily routine!
Recommendations for healthy, appealing breakfasts for the whole family:
Stonyfield Farm is great for yogurt products- the active probiotics are important to the digestive system, and most of the selection is gluten free! Stonyfield offers plenty of different options for selective tastes, and even includes recipes for other foods that incorporate yogurt including breakfast bars and muffins. A particular favorite product by Stonyfield is YoBaby, a yogurt specially created for babies (6 mo. and up). http://www.stonyfield.com/OurProducts, http://recipes.stonyfield.com
Plum Organics is another great source of quick breakfast foods. They have products for all age ranges, and promise organic, nutrient rich, natural ingredients, so no high fructose corn syrup or trans fats! The squeezable fruit pouches make a great addition to breakfast, or the perfect snack, and come in several delicious flavors your child will enjoy. http://www.plumorganics.com
It’s always a struggle to avoid the pre-sweetened, fake cereals that kids can’t get enough of. Try some healthier alternatives, like Kashi, EnviroKidz, Zoe’s, and Barbara’s Puffins (cinnamon is delicious!). These brands also offer other options, including a variety of breakfast bars. If you really can’t wean your child off the sweet stuff, compromise by mixing a bit of their favorite cereal with a healthier choice. http://kashi.com, http://www.envirokidz.com, http://www.zoefoods.com, http://www.worldpantry.com
Check out Smart Foods Healthy Kids for some great breakfast ideas that will appeal to your child and you! http://www.smartfoodshealthykids.com
Picky eaters and frequent breakfast skippers can be hard to convince, but remind your child that breakfast is essential for keeping his/her engine running, and don’t forget yours too!
Posted by Ms. Sarah Ward with Dr. Natalie Geary
