Went to a great presentation with my Holistic Moms Network on Children & Nutrition. Thought you'd like to scan my notes. As most of you know, I'm a "Type A" personality and like to type my notes out so I have it on file...it's my learning style...and I take this stuff seriously! I am determined to have my family live long, happy and healthy! Read on if you are interested...it's mostly all stuff you know, but a good refresher.
XOXO
CHILDREN & NUTRITION
Sept 2008
Presenter: Elaine Hardy MS RN APN C
Board Certified Family Nurse Practitioner
http://www.holisticfamilyhealthcarepc.com/
ABSOLUTE DAILY MANDATE FOR ALL ADULTS & CHILDREN
- quality multi vitamin
- omega 3s (teaspoon cod liver oil)
- probiotics
WATER
- yellow urine means 1 of 2 things:
taking a multi with vit B or
not enough water
-tell the kids to monitor their outputs by checking color and consistency of poop
PLASTICS/BPA
- even juice boxes are commonly lined with plastic, but one open to see saran wrap-like liner
- capri sun is alum lined, also not good
- many stainless steel containers have plastic liners on the inside
CARBS
- high protein / low carb (Atkins) diet best for weight mgmt & healthy heart (science to prove it)
PROTEIN
- no one gets enough
- critical
- healthy sources: eggs, chicken, almonds, check more online, hemp seed
- start your day with protein
IRON
- many "normal" kids have this deficiency
- good sources are: molasses, spinach, eggs, raisins (limit b/c of sugar), spinach quiche, hemp seed
- 90% of daily serving in 1/2 cup Grape Nuts (we put it in smoothies)
ZINC
- white spots on nails or poor taste/smell senses = deficiency
- sources eggs (eat daily), fish
- check kids' multi for proper levels:
2 yrs - 5mg
4 10mg
6 10 mg
6+ 15 mg
adult 20 mg
[sidenote - I checked my kids Animal Parade Chewable and she was right, the levels are much lower than they should be, Animal Parade was only 3mg for 4yrs +]
PROTEIN
- talked a lot about this imptce of this
- good sources: eggs, peanut butter, hummus, avocado (also great fats source), black beans, hemp seed/powder, millet (like an oatmeal)
B12
- hard to get, best source is red meat, which isn't best thing to eat
- so easy to take in supplement form
- dosing needed
2 yr - 500
4 - 1000
6 - 5000
- can't overdose, when body is done absorbing max levels, secrete via urine
[sidenote - I'm surprised she didn't talk more about calcium + Vit d combo as cancer fighter & fiber -- maybe those are more adult focused, since this was a children's presentation]
SNACK LIST
- post an allowed snack list on the fridge for the kids
- good snacks: nuts, raisins, crasins, yogurt, hard boiled eggs, cheese, fruit, egg salad, avocado, peanut butter on a spoon, veggies with dip, almond butter w/ banana
A GOOD DIET EXAMPLE FOR KIDS
Bfast - granola, eggs, smoothies (not cereal or waffles)
Lunch - Chick salad, avocado, split pea soup
Snack - see list above
Dinner - beef stew, rice & beans, baked chicken
VEGETARIANS
- need more protein, B vitamins, iron & zinc
- they are commonly carbotarians
- she talked a lot about this stuff I didn't write any of it down
MILK SUBSTITUTES
- she talked lots about milk substitutes if your kids have issues, rice soy almond milk etc- sunlight!, almonds, i didn't write it down
SOY
- if fermented like miso, then ok
- if not fermented then most science says it's not a good option because of the estrogen levels in it
- actually slows down sperm swimming, lowers men's fertility
- probably too much if you are eating it daily
- also affects thyroid
- young women (and girls) don't need excessive estrogen
- maybe good for post-menopausal women?
FOOD DYES
- gave a skittles example: in UK they use no dyes, so they use beet juice etc
- in US dyes are allowed and preferred by mfr co's because cheaper
- dyes play major role in behavior
- dyes aren't processed by the body quickly, stay in system for 2 - 3 days!
- common for birthday party behavior spikes with all the junk food and icing eaten at parties
- red common allergy for behavioral issues
- quick and inexpensive test: give you kid a bag of skittles and see what happens!
- not all kids have the allergies, but it's very common
- dyes are made from petroleum and coal tar (yum) known neurotoxins!
- dyes are in everything: marshmellows (blue), froz waffles, brownies (red), white icing (blue), ovaltine, toothpaste, cereal, yogurt, ice pops
- eat organically
KIDS MULTIVITAMIN
- recommended brands are Organic Frog "Greens Today" or Animal Parade...however, recent articles about Animal Parade possibly having lead, if so, then she won't recommend them anymore, she need to investigate this further
[sidenote - I have used Animal Parade for years but just checked it online (I compared every vit & min milligrams, yes I'm a detail freak) and WOW Organic Frog has SO MUCH MORE in terms of milligrams for many of the vitamins and minerals. Plus, it has a HUGE LIST of greens...not sure how they get all that into 2 chewable tablets daily, the dose. And it is more expensive, you get what you pay for. Here is the link to it if you are interested. I'm a bit of a vitamin freak, I believe in the insurance policy they give me and the kids. I spend a lot of time making sure we have the best brands for the buck. I am switching to Organic Frog! ~ P.S. To my family, it has Norwegian Sea Kelp! Gotta love that! LOL]
Here is the link for the kids' chewable:
http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=OG-1003
Here is the adult version of the same brand:
http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=OG-1001
KID TIPS
- sneak good food into every meal, lots of cookbooks for this
- kid snack list on fridge as mentioned
- reward system for tasting new foods (at least get them to smell it!)
###
Gosh that was a lot more typing than I thought it was going to be! Thank goodness for those secretarial classes in high school...I hope you gained something from it that will make your familiy healthier!
Be Healthy!
XOXO
Sunday, November 16, 2008
My "Children & Nutrition" Presentation Notes
Hey Healthy Club friends!
FATS
Omega 3s:
- mandatory for all kids & adults
- cod liver oil best choice
- Nordic Naturals & Carlson only brands worth it
- dosing:
ages 2 - 500
4 - 500
6 - 1000
adults 3000 [sidenote - this is much higher than what I thought and have learned which was about 1500 for adults, I am increasing my dosing!]
- she specifically said this dosing will be higher than what is recommended on the bottle's labels, read labels & serving size dosing to accommodate these levels
Omega 6s:
- we get too many of these from grains etc, no need to take supplements
NUTRIENT ABSORPTION
- widespread poor absorption amongst kids and adults
VITAMIN D
- critical supplement for children & adults during winter months when not outside
[sidenote- she went over all the reasons I've sent out in previous articles about cancer and disease prevention]
- vitamin D3 comes in drop form easy for kids to put in yogurt or juice
2 yr - 400 mg daily
4 yr - 800
8 yr+adults - 1000
[side note, she didn't recommend brands, I tried to find a kids' liquid version vitamin D, or a chewable, couldn't find anything "kiddie" but did find this liquid brand which can be used for kids at the dosing levels above http://www.iherb.com/ProductDetails.aspx?c=1&pid=-6906593361505821878&at=0 For the adults interested, I use a calcium+mag+vit D supplement all year, here is the link http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=NT-2013]
[sidenote...fingernails can show your health too, like poop, anything the body excretes]
GI TRACT
- your intestines are like your 2nd brain
- what goes in your intestines directly affects your brain
- GI must be 100% healthy in order to properly function
- you can have a great diet, take vitamins, but if your intestines aren't healthy it's a wasted effort, you are pooping out your good diet & $ on vitamins
- really mushy loose stool or constipation = direct sign of unhealthy intestines
- monitor kids' poop! measure their health by their poop
- gastro doc is not the answer, they aren't nutrition focused
What is living in your gut:
- the good, the bad, and the yeast
- easy to get them off balance
- ex, taking antibiotics kills the bad bacteria as well as the good bacteria so it creates an environment for yeast to grow, hence yeast infections for women on antibiotics
- need to replenish good bacteria, especially when taking antibiotics
- good bacteria is like the gut's pacman, it helps to digest foods, enzymes, absorb nutrients
- probiotics=good bacteria, take them daily, kids & adults, for proper digestive health, to get the most from your good diet & $ spent on vitamins!
- test called "IgG food antibody blood test" can prove digestive imbalance, from a nutritionist, if not covered (likely) it's $200
FOOD SENSITIVITIES
- more prevalent than you think
- anyone with chronic ear infections, asthma, runny noses, eczema
- eczema - don't treat with creams, treat with diet changes
- anyone with heightened sensory issues, like sensitive to sounds, touch, taste - peds never diagnose this properly
[sidenote - aquafor = petroleum, use olive oil instead]
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