Attentive Eating
By Amy Paturel From the time he was 15 months old, Shaun Barton exhibited behaviors that went far beyond standard attention deficit–hyperactivity disorder (ADHD). He banged his head against the wall, he hit, he kicked, he screamed. By age 2, he became so violent he couldn’t be in the same room with other kids, claims Shaun’s mother Lisa Barton. "He would attack anyone—bigger, smaller, it didn’t matter." The culprit? His diet.
Foods contain active ingredients that essentially work like opiate-like peptides that can change mood and behavior, says Dana Laake, MS, RD, co-author of The Kid-Friendly ADHD & Autism Cookbook (Fair Winds Press, 2006). Take the obvious a.m. sugar and java jolt, for example. You’d be hard pressed to find anyone, ADHD or not, who doesn’t lack focus a few hours after a Krispy Kreme and coffee breakfast. For the 3 to 5 percent of children who have ADHD, however, the repercussions of a poor diet are much more severe than in children without attention difficulties. The trick, claim experts, is to learn which foods impact your child positively and which send him into a hyperactive tailspin.
A solid base
Managing symptoms of ADHD requires stabilizing blood sugar levels and feeding the brain the right foods (complex carbohydrates and protein) at the right times (every three to five hours). Unfortunately, the typical American child eats nothing but deep-fried foods, mac ’n�?cheese, and bread, claims Laake—all of which send blood sugar levels soaring and give their little brains too much glucose to chew on at once. In a child with ADHD, whose brain is less efficient at sending and receiving messages, that becomes a recipe for disaster.
A child uses more than half of the dietary glucose she breaks down to process information in the brain. To keep blood sugar levels in check, and attention focused, children with ADHD need a steady supply of energy from a balanced diet of protein, carbohydrates, and fat.
"Every meal should have protein—fish, poultry, meat, eggs, beans, nuts, or seeds—even dairy products, if they’re tolerated," says Laake. So instead of loading your child with carbohydrates for breakfast (think waffles drowned in syrup), spread peanut butter on toast, or add ground flaxseeds to quick breads. Better yet, send him to school with a couple of hard-boiled eggs and a banana or give him granola with plain yogurt for breakfast on the go. The combination of protein and fiber-rich carbohydrates will maintain steady blood sugar levels and keep your child alert.
Magnesium mattersIn addition to sugar overload, many children lack vital nutrients like magnesium, vitamin B6, and essential fatty acids. Of particular concern is magnesium, since studies show that when a child’s brain doesn’t get enough of the mineral, neural transmissions suffer, causing ADHD-like symptoms such as hyperactivity, restlessness, and irritability.
And their beloved snacks—processed treats and sodas—get part of the blame. Food-manufacturing techniques like processing and refining strip the magnesium from foods. What’s more, the large amounts of salt in packaged foods can deplete the body of the minerals it needs to keep messages traveling to and from the brain in a healthy, controlled manner.
"But that’s not a license to load up on magnesium supplements," says Roberta Anding, MS, RD, clinical dietitian at Texas Children’s Hospital. "Food first is the best approach since there is an upper tolerable limit for magnesium (110 mg a day for children ages 4 through 8), after which negative side effects, even death, may occur."
To keep your child’s levels up to snuff, trade in his salty tortilla chips, pretzels, and other processed snacks for whole grains and dark, leafy green vegetables. Sure, these foods may not be your child’s first choice, but sneaking spinach or broccoli in with foods he likes (think quick breads, smoothies, and casseroles) is easier than you think (see "Boost Your Child’s Attention Quotient" below).
Nuts, nut butters, and fortified breakfast cereals are also rich in magnesium, and most children will happily gobble them up—and get a good mix of other important nutrients to boot. Nuts, seeds, and their respective oils and butters also boast essential fatty acids (EFAs), which the brain requires for proper development.
More essentials"ADHD is thought to be caused by an imbalance of brain chemicals called neurotransmitters," says Jennifer Shu, MD, pediatrician and co-author of Food Fights: Winning the Nutritional Challenges of Parenthood Armed with Insight, Humor, and a Bottle of Ketchup (AAP, 2007). "These chemicals help the brain send and receive messages between nerve cells throughout the body." And since about two-thirds of the brain is made up of fat, omega-3 and omega-6 essential fatty acids (EFAs) lubricate the pathway to the brain so nerve cells can communicate properly.
In fact, several studies report that children with attention disorders are deficient in EFAs and that symptoms of ADHD diminish following supplementation with these important nutrients. Add some antioxidants to the mix and you have a powerful cocktail that can yield calming results. One study found that ADHD children who took 200 mg of flax oil combined with 25 mg of vitamin C for two months showed improvement in symptoms of restlessness, impulsiveness, inattention, and self-control. B vitamins found in whole grains, leafy greens, nuts, milk, and eggs, may also help since these nutrients are required to synthesize certain brain chemicals, including those linked to stress and anxiety.
In a six-month study of 28 children, researchers discovered that when the children took a fish oil supplement, in addition to healthful school meals (lower in salt, trans fats, sugar, preservatives, and additives than their traditional fare), ADHD-like outbursts dropped from 127 incidents to 65. And the biggest impact was seen in students who had previously been the most disruptive. But like magnesium, parents should exercise caution with supplementation and consult a physician for the appropriate dosage.
When all else fails, eliminate
For Shaun, EFA and vitamin supplementation didn’t work. He falls within a small subset of children with severe food intolerances. Early on, Barton noticed that her son’s outbursts were worse after he ate something red. "Even though his behavior was consistently bad, if he ate something with red dye in it, he would attack within 10 to 15 seconds," she says. As a result, she started him on a more dramatic intervention called the Feingold diet.
More than 30 years ago, Benjamin Feingold, MD, suggested that food additives—colorings, flavorings, and related substances—have a pharmacological effect and may play a role in the growing rates of hyperactivity in children. He put his patients on strict elimination diets—no dairy, no yellow foods (except bananas because the edible part is actually white), no junk foods (if it comes in a wrapper, it’s prohibited), no fruit juices, and no processed meats, aspartame, or MSG (the list goes on, of course).
"When I cleared out my kitchen of everything that was not Feingold approved, I had 17 bags of food that I couldn’t use," says Barton.
Although Feingold claimed that up to 50 percent of his hyperactive patients improved on his diet, an independent study found that in a group of 15 children with ADHD, only four showed any benefits from following Feingold’s plan. After reviewing a series of studies, the National Institutes on Health concluded that food additives affect only a small proportion of children with behavioral problems.
Work with your child’s doctor to determine whether he is in that subset before treating him with an elimination diet, claims Robert Kleinman, MD, chief of the Division of Pediatric Gastroenterology and Nutrition Unit at Massachusetts General Hospital and professor of pediatrics at Harvard Medical School. "Otherwise, you can end up with a diet that’s totally inappropriate for a growing child." The big risk is malnutrition since both dairy and gluten are included in so many foods. A diet void of these components may lack certain critical nutrients like calcium and B vitamins—the very nutrients associated with alleviating symptoms of ADHD.
If your child does have food intolerances though, appropriate dietary interventions (under the guidance of a health professional) can produce miraculous results. "For the first time since Shaun was three years old, he’s not medicated or under the care of a psychiatrist," says Barton, "That’s nothing short of amazing."
Amy Paturel, MPH, is a health, food, and nutrition writer in Seal Beach, California.Boost Your Child’s Attention Quotient
Getting your child to eat healing foods and avoid the tasty but treacherous ones requires creativity. Research shows that you may need to offer a new food to a child between 10 and 15 times before she will accept it, says Roberta Anding, MS, RD, clinical dietitian at Texas Children’s Hospital. So if she doesn’t like spinach the first time you offer it, try again. Dress it up. Put it in a sandwich. Add it to casseroles, quick breads, or desserts, but don’t give up. Here are a few other ideas to try at your dinner table.
�?Go fish. Make salmon burgers using canned salmon. You’ll get the omega-3 fatty acids and a great source of calcium, too.
�?Fortify. Your kids still hate fish? Omega-3s are also increasingly available in a wide variety of foods that bear no resemblance to fish, including pasta, eggs, even orange juice. "If all else fails, try a fish oil supplement," suggests Anding. Her advice: Prick the gel caps with a pin and squeeze the contents into foods with a creamy consistency.
�?Get seeds. Flax seeds are another good source of essential fatty acids. Grind up the seeds and use them in muffins or quick breads. You can even put them in meatloaf. Your kids will never know the difference.
�?Go green. Try increasing micronutrients by sneaking in vegetables wherever you can (think fruit smoothies blended with spinach—trust us, kids will like it). "They’ll taste the overpowering sweet taste of the fruit and the vegetables just kind of blend into the background," says Anding. The only caveat: you might need to serve the beverage in colored plastic glasses (not transparent) since the mix can make for a funky color.
RECIPES
Fruity Good Shakes
(2 to 3 child’s servings)
Children with sensory issues will appreciate the smooth texture, without any lumps or pieces. The optional coconut milk contains lauric acid, which is antiviral, antifungal, and antimicrobial. This is another good food source for hiding nutritional supplements.
1 1/4 cups vanilla rice milk
1/2 glass crushed ice
1 tablespoon hemp or rice powder
1 tablespoon coconut milk (optional)
2 tablespoons grated unsweetened coconut
FOR BANANA SHAKE: add 1 sliced banana
FOR BERRY SHAKE: add 1 handful strawberries, raspberries, blackberries, or blueberries, or a combination
FOR PEACH SHAKE: add 1 pitted and chopped ripe peach or nectarine
1. Blend the milk, crushed ice, rice powder, coconut, and coconut milk (if desired) in a blender. Add the fruit or fruits. Blend the mixture at high speed until smooth and thick (no lumps or pieces).
2. Pour into glasses and serve immediately.
Favorite Salmon
(4 servings)
Salmon is an excellent source of low-fat protein, plus the essential omega-3 fatty acids EPA and DHA, which are so important to those with spectrum issues, skin conditions, and immune problems. These good fats help with immunity and brain development and function and improve skin health. Avoid farm-raised and buy smaller fish that feed on algae rich in EPA and DHA.
Seasoning Rub Ingredients
3 to 4 tablespoons maple syrup
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon hot water
3/4 teaspoon grated fresh lime peel
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Main Ingredients
4 fillets (6 ounces each) salmon, skin on
3 tablespoons chopped fresh cilantro
1. Preheat a grill pan or prepare an outdoor grill for covered, direct grilling over medium heat.
2. Stir the seasoning rub ingredients until well blended. Rub mixture over fillets.
3. Place salmon fillets, skin-side up on hot grill pan or rack and cook 4 minutes. Use a wide spatula to turn salmon over. Cook until opaque throughout (4 to 5 minutes longer).
4. Sprinkle salmon with cilantro and serve with lime wedges.
Colorful Celebration Rice
(6 servings)
A clever recipe that children will enjoy making. The peas are rich in iron and zinc. The broccoli helps enhance iron absorption.
1 1/2 cups uncooked long-grain brown rice (plain or basmati)
2 1/2 cups veggie or chicken broth (store-bought or homemade)
1/4 cup peas, fresh and lightly steamed, or frozen
1/4 cup corn, fresh and uncooked, or frozen
1/4 cup chopped broccoli, steamed or blanched until just tender
1/4 cup diced carrots, steamed or blanched until just tender
1 scallion, trimmed of roots, sliced into thin rounds (white and green parts)
Gluten-free soy sauce
Sea salt
1. Combine the rice and chicken broth in a saucepan and bring to a boil.
2. Turn the heat to the lowest simmer, cover the pot, and cook undisturbed for 40 minutes, or until the rice is tender. Remove from the heat and fluff with a fork to let the steam escape, and transfer to a bowl. This can also be cooked in a rice cooker for the same amount of time.
3. If using frozen peas or corn, place each in a strainer or a colander and run under room-temperature tap water to thaw. Drain thoroughly and cook until tender. Combine the vegetables and rice and reheat if necessary. Let children help with this recipe and serve themselves. Place rice and all vegetables in separate bowls and let the children create their own mixtures.
4. Add a few drips of soy sauce and sea salt to taste.
Fresh Salad Topped with Chicken and Pine Nuts
(4 servings)
A quick, healthy, and delicious salad, perfect for the family. Pine nuts are a source of rich iron.1 to 2 tablespoons olive oil
1/2 cup pine nuts
10 ounces chicken breast strips (packaged and cooked or cut from baked or roasted chicken)
4 cups organic baby spinach (well washed and dried)
4 cups organic mixed greens (well washed and dried)
1/2 teaspoon sea salt, to taste
Lemon juice (to taste)
1/4 cup raisins (optional)
All-natural salad dressing (optional)
1. Splash the olive oil in a small frying pan on medium heat and toast the pine nuts until golden brown.
2. Put the pine nuts-olive oil mixture in a dish and let cool.
3. Heat the chicken strips in the pan used for toasting the pine nuts.
4. Combine and mix spinach, mixed greens, and chicken. Top with pine nuts. Season with sea salt and lemon to taste.
5. Top with raisins and all-natural salad dressing, if desired.
Chocolate Chip Cookies
(48 cookies)
Almost every child wants to eat a chocolate chip cookie or two. Here’s a gluten-free, dairy-free version of this favorite treat.
1 cup ghee, softened
2 cups Sucanat
2 large eggs
1/2 teaspoon salt
2 tablespoons vanilla
1 cup almond or rice flour
1 cup garbanzo flour
1 teaspoon baking soda
2 cups gluten-free, dairy-free semisweet chocolate chips
2 cups ground almonds or walnuts
1. Place a rack in the center of the oven. Preheat oven to 375 degrees.
2. Line several baking sheets with parchment paper.
3. With an electric mixer, beat the ghee with the Sucanat until very fluffy.
4. In a separate small bowl, mix together the eggs, salt, and vanilla until well blended. Add to the ghee/Sucanat mixture. Stir until well blended.
5. Stir in chocolate chips and the ground almonds or walnuts. If the dough is too stiff to work, add more ghee.
6. Drop onto the baking sheets, spacing the cookies 2 inches apart.
7. Bake until the cookies are just slightly colored on top and rimmed with brown at the edges (8 to 10 minutes). Be sure to rotate the sheets halfway through the baking time (front to back). Since the recipe does not use regular flour, the cookies can burn more quickly than usual. Watch them closely.
8. Remove sheets to a rack. Let the cookies cool for a few minutes before transferring them to a rack to finish cooling.
From: [http://www.naturalsolutionsmag.com]
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