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What Hashimoto’s & Hypothyroidism Means for Your Child

We would all do just about anything to keep our kids safe and healthy. We make them wear helmets when they bike, seatbelts in the car and (safe, all-natural) sunscreen at the beach.

But what can we do when our child is facing a thyroid condition like Hashimoto’s or hypothyroidism?

It is natural to feel worried, to seek answers, to harness every resource possible and even to turn to Dr. Google and research for ways in which we can make it all better.

As someone who has battled Hashimoto’s disease for years, the future of my own children’s thyroid health is often at the forefront of my mind.

True, Hashimoto’s does occur in children, and because of genetic influences, I understand that my kids may be at a greater risk.

Luckily, because of the holistic approaches to thyroid health available today, we don’t have to feel powerless if faced with a diagnosis.

In working with many individuals and families over the years, I am very confident in the ways nutrition supports a healthy thyroid for both kids and adults.

What Hashimoto's and Hypothyroid means for your child

Hypothyroidism and Hashimoto’s in Kids

Just like in adults, Hashimoto’s is the leading cause of hypothyroidism in children.

But what makes both Hashimoto’s and hypothyroidism different when it affects kids?

First let me briefly explain these thyroid disorders.

The thyroid is a gland in the neck (in the area of the Adam’s apple) that is triggered by the brain’s pituitary gland to secrete hormones.

These hormones function in the body in a number of ways for kids, including, supporting normal growth and development (like puberty), regulating metabolism, and keeping an even body temperature.

Hypothyroidism is when the thyroid does not adequately produce, convert and release the thyroid hormones.

Hashimoto’s disease is an autoimmune disorder in which the immune system attacks the thyroid gland tissue, thyroid hormones and even thyroid hormone receptor sites on cells within the body.

Hashimoto’s causes hypothyroidism because the attacked and damaged thyroid cannot function as well as a healthy, normal thyroid.

Causes of Hypothyroidism in Children

Causes of Hypothyroidism in Children

Besides Hashimoto’s, the other most common cause of thyroid disorders in children is what is called congenital hypothyroidism. This occurs in 1 in about every 3,000 babies born.

The infants are born with either a poorly functioning thyroid or even no thyroid at all.

It is believed this can be caused by a deficiency in iodine (a key nutrient for the thyroid), an issue with the pituitary gland or problems with an enzyme that produces hormones.

The good news is that this is usually detected very early on because a blood test to screen for congenital hypothyroidism is required in all 50 states.

Unfortunately, although Hashimoto’s affects 1 in 100 children and is a much more common cause of hypothyroidism, screening for Hashimoto’s is not common.

In fact, just like in adults, missed diagnosis, mis-diagnosis and confusion around symptoms can be part of the journey to discovery of the illness and it may take time before the right physician does the right tests to get to the bottom of things for your child.

There are many tell-tale symptoms that alert physicians and pediatricians when there may be a thyroid issue. And, for parents, being aware of certain signs can help you be proactive if you suspect your child needs to be evaluated.

Signs of Hypothyroidism in your child

Signs of Hypothyroidism in Children

With babies and even with young kids, it can be hard to determine what they are feeling and experiencing, and their ability to communicate with us if they are feeling “off” cannot be relied on.

Therefore, we can’t always look for the same symptoms of thyroid dysfunction in kids as we do in adults, even though some may be the same.

Here are common signs in children of hypothyroidism:

  • Slow growth (may cause short limbs)
  • Delayed tooth development
  • Impaired learning and school performance
  • Lack of energy or inactivity
  • Feeling cold all the time
  • Unexplained weight gain
  • Constipation
  • Dry skin
  • Delayed puberty in teens
  • Absent or irregular menstrual periods in teenage girls
  • Droopy eyelids
  • Slow speech
  • Hoarse voice
  • Puffy or swollen face
  • Hair loss

Hashimoto’s Risk Factors

Hashimoto’s Risk Factors

The truth is, there isn’t one cause of Hashimoto’s.

As parents, we can’t help but look to our own life experiences when seeking health for our kids. When faced with a thyroid condition in our kids, we may even wonder if there is something we could have done better or differently.

Yes, genetics is a factor, so if you or your partner suffer from Hashimoto's or hypothyroid, there is a higher risk for your biological children.

But other risk factors can include:

  • A chromosomal disorder like Down syndrome, Williams syndrome or Turner syndrome
  • Iron deficiency or an overabundance of iron
  • Thyroid injury
  • Head or neck exposure to radiation (such as for cancer treatment)

Because Hashimoto’s is an autoimmune disorder, other autoimmune conditions also increase the risk of Hashimoto’s. This can include Type I Diabetes and Celiac.

Inversely, a diagnosis of Hashimoto’s can mean your child has a higher risk of developing a secondary autoimmune disorder.

Just as women have a higher risk than men for Hashimoto’s, girls are more likely to suffer from it than boys are.

Nutritional risk factors such as deficiencies, leaky gut, and food intolerances can also be evaluated.

Testing for Hashimoto’s & Hypothyroidism In Children

Testing for Hashimoto’s & Hypothyroidism In Children

It’s helpful to know the signs and risks, but only by getting your child tested with a standard thyroid lab panel will you know for sure if they have a thyroid disorder.

But, wait, just to make things a little trickier, there are not steadfast guidelines or reference ranges for children in the same way there are for adults regarding thyroid hormones.

The most common indicator that doctors will look at is the level of Thyroid Stimulating Hormone (TSH), which in the hormone the pituitary gland uses to trigger the thyroid.

In children, these TSH levels are generally considered healthy levels:

  • 0-4 days: 1.6-24.3 mU/L
  • 2-20 weeks: 0.58-5.57 mU/L
  • 20 weeks-18 years: 0.55-5.31 mU/L

When TSH is higher than these numbers, hypothyroidism may be considered and doctors may test for other hormones, such as T3 and T4, the hormones made and converted by the thyroid.

If these are below normal levels in addition to high TSH, your children may at that point receive a hypothyroidism diagnosis.

To know for sure if the cause of the hypothyroidism is autoimmune in nature, your child would need to be tested for thyroid antibodies, the cells that the immune system uses to attack the thyroid.

High levels of these antibodies in the blood are a sign that the gland is being attacked by the immune system in Hashimoto's. The two antibodies commonly measured are thyroglobulin antibodies (TgAb) and thyroid peroxidase antibodies (TPO).

Hashimoto's Diagnosis

How to get the right Hashimoto's and Hypothyroidism Diagnosis

I suggest you read my complete guide to understanding all about Hashimoto’s and hypothyroidism as well as the recommended thyroid testing to help you get proper diagnosis for your child.

If you are having trouble communicating the need for these tests with your child’s doctor, or if insurance approval is standing in the way, you can order thyroid lab tests directly.

I suggest the following lab panel (that includes all of the above lab values) for the clients I work with remotely: Extended Thyroid Test for Hashimoto’s Thyroiditis. It costs just $129 but is valued at over $400.

The good folks at True Health Labs allow you to directly order labs that make the most sense for your child’s health condition.

If you do order these labs, be sure to take them with you to your next pediatrician appointment.

Show them that you are willing to do what it takes to get the correct information for the best treatment plan possible for your child.

Long-term Effects of Untreated Hypothyroidism On Kids

Long-term Effects of Untreated Hypothyroidism On Kids

It can be easy to feel overwhelmed with a diagnosis and want to stick your head in the sand and hope the problem goes away.

But, of course, it’s never that simple and ignoring the problem can lead the bigger problems down the road.

When untreated, hypothyroidism, regardless of the cause, can lead to goiters in the neck (this is the thyroid’s response to under-activity), impaired growth, mental retardation, hearing loss or impairment, loss of permanent teeth, impaired hair and nail growth, and behavioral issues.

Because the thyroid plays a large role in energy metabolism, a child with an underactive thyroid can show signs of forgetfulness, lethargy and trouble with concentration.

Untreated Hashimoto’s also presents the co-morbidities of autoimmune illness - the likelihood of developing secondary or tertiary autoimmune conditions increases over time.

In rare cases, the immune system of a child with Hashimoto's can cause inflammation in the brain and nervous system. Symptoms can include strange behavior, confusion, muscle twitching, and seizures.

The good news is that with proper testing, diagnosis and treatment - as thyroid hormone levels are improved, behavior problems often right themselves.

Unfortunately, however, kids may not be able to make up lost growth or teeth/hair/hearing impairments even after treatment with medication.

Managing Hashimoto’s For Your Child

Managing Hashimoto’s For Your Child

I wish I could tell you that there is a cure for Hashimoto’s. But as of now, there are only ways to manage it through medication and dietary and lifestyle changes.

One of the best things you can do for your child after a diagnosis, and in some cases even before, is to find a doctor who knows hormones backwards and forwards and will be open to the paths you may choose for your family’s health.

I recommend looking for an endocrinologist, DO (Doctor of Osteopathic medicine), family practice doctor or integrative medicine doctor.

You may also wish to seek out a holistic team of specialists to help you advocate for the best treatment for your child.

In my practice, I suggest complementary alternative modalities such as acupuncture, naturopathic medicine and of course - holistic nutrition therapy.

Thyroid Medication For Children

Thyroid Medication For Children

It can be scary to think of putting your child on a medication indefinitely, but the right medication can change the quality of life for your kid and your whole family.

And if you think of it as just one piece of the health puzzle, you may find that medication fits perfectly into your plan.

Just know that it can take time and a bit of tweaking to find the right medication at the right dosage.

Because there are many types of thyroid medications, I’ll reiterate here that you ought to check out my Complete Guide to Understanding Hashimoto’s, Hypothyroidism and Thyroid Testing to learn more.

Being prepared to have a thorough conversation with your child’s doctor is an important step.

You can prepare for your next physician appointment by downloading my FREE Hashimoto’s Checklist. These suggestions work for both adults and kids who are seeking proper medical attention for a thyroid condition.

utrition for Hashimoto’s

Nutrition for Hashimoto’s

Now for the good news - the right nutritional choices can help the body manage Hashimoto’s by supplying it with the nutrients it needs to support the thyroid naturally.

What to Avoid

There are foods that can aggravate hypothyroidism and the antibodies that are part of the Hashimoto’s process. You can read more about this on my blog post Eat to Lower Anti-Thyroid Antibody Levels.

Many of these can cause inflammation, throw off our natural gut flora (good bacteria) and trigger additional food sensitivities.

All of this leads to a more heightened immune system, which can attack the foods that are just trying to nourish us, or the body itself.

But, to name a few, you will want to pay attention that your child is not consuming too many of the following aggravating foods:

  • Junk foods, fast foods and heavily processed foods - these are loaded with food additives, preservatives, chemicals, etc.
  • Conventionally-raised meats and dairy which may have hormones added and can disrupt the overall endocrine system
  • Sugar-rich foods which can create candida overgrowth in the body (candida is a bacteria/yeast that when out of balance can compromise thyroid health)
  • Gluten - your child’s body perceives this protein found in wheat and other grains as “antigenic”, which leads to inflammation and may exacerbate thyroiditis

What to Consume

What to Consume

Here’s the best news all day: your child will feel their very best with a clean, home-cooked food plan prepared with high-quality ingredients.

Here are a few critical nutrients (and the foods which supply them) for thyroid health:

Dealing With Food Sensitivities

Food sensitivity can exacerbate autoimmune disorders like Hashimoto’s because they trigger the immune system.

What foods these can include vary greatly for each person but the most common food sensitivities and intolerances are to:

  • Lactose (a sugar found in dairy)
  • Gluten (a protein found in wheat, rye and barley)
  • Casein (a protein found in dairy)
  • Eggs
  • Soy
  • Fish and shellfish
  • Peanuts and tree nuts

Some food additives, like MSG and sulfites, are also problematic for some people. It can be hard to determine what foods aren’t working for your child.

One possible solution is an elimination diet, but it takes time and commitment and can be difficult for kids. Another is to keep a food journal in order to track foods and reactions, keeping in mind that some reactions can take up to 72 hours.

For kids with food reactions and known autoimmune illness, I suggest the Food Inflammation Test (FIT) which is an add-on option with my Child Advanced Program.

This test takes the guess-work out of food modifications and helps get your child on a faster path to feeling better with Hashimoto’s.

Stress impact on Kids

Stress

For kids these days, stress has a huge impact on their overall health. Stress has been shown in research studies to negatively impact thyroid function and is known to be a factor in many autoimmune diseases.

Many of my adult and children (especially teens!) clients report that stress management plays a large role in the management of their thyroid health.

Can you assess the stress levels your child may be dealing with?

What ways can you implement some stress-free time to help them best cope with their feelings, health condition and any other factors in their life which may be upsetting their life balance?

I suggest nature walks around your neighborhood, deep belly-breathing, yoga is super fun for kids, and even just good old fashioned laughter, play time and rest time - these are all good for our kids!

Doing What’s Best For Your Kid

Doing What’s Best For Your Kid

We all want the best for our children. We want them to be safe, to be healthy and most of all, to be happy.

If this article only scratched the surface of what you may be dealing with in supporting your child’s health, schedule a call with me for a customized nutritional program.

For parents struggling with the complexities of their child’s thyroid health and needs, a one-on-one nutritional program is the best bet for ensuring the nutrient needs of your precious child are addressed fully.

Additionally, I have put together a Hashimoto’s self paced online program that is supportive for parents and caregivers of kids with Hashimoto’s.

It’s a 30 day self-paced online program which

  • teaches you about the thyroid
  • empowers you to be your child’s best health advocate
  • helps you speak confidently with doctors
  • guides you to implement dietary changes
  • suggests supplements that may support your child’s overall health

I recommend you check out Nourished and Renewed with Hashimoto’s.

We may not be able to choose the body they have to grow up in, but we can certainly help them nourish that body and support it in ways we hope will let them flourish.

I am also here to help!

Child Nutrition / Hashimoto's - 10/10/2020
kids and iron deficiency

Food Is the Solution for Kids’ Iron Deficiency Anemia

Iron. When we think of iron, we conjure images of endurance races, Superman and strength in general. So it may come as no surprise that a lack of iron can make you feel weak, whether you are an adult or a child.

When your child is often tired and has slow growth, it can be alarming to consider that maybe he or she is deficient in iron. But, although it can be very common in kids, it doesn’t have to be a scary diagnosis.

Anemia is when the body lacks enough red blood cells to transport oxygen to tissue adequately.

The most common cause of this is a deficiency in iron. This can occur when there isn’t enough iron in the diet, the iron isn’t absorbed well, or from losing too much blood.

The occurrence of anemia in children is estimated to be between 6 and 18%, depending, not just on age, but unfortunately on family income as well. Income is a factor because diet is such an important part of getting iron.

Iron’s Role in the Body

Iron comes in two forms, heme and non-heme.

Heme comes only from animal-source foods, while non-heme comes from plant and animal sources.

We’ll get into specific foods later. Both forms must be converted to a form usable by the body.

Most of the iron in our bodies is used for hemoglobin and myoglobin.

Hemoglobin’s purpose is to carry oxygen from the lungs to tissue throughout the body via red blood cells. Myoglobin then allows oxygen to be stored in that tissue.

This means that iron is crucial for our bodies as well as our minds because our brains can’t function without that oxygen either.

As you can imagine, this is especially important in the developing brains of children.

Brains impacted by nutrient deficiencies may be more susceptible to developmental issues such as Attention-Deficit/Hyperactivity Disorder (ADHD) or Autism Spectrum Disorder.

There are times when we need iron at higher levels.

This can include during athletic performance, perhaps a marathon (or 10K, depending on your style) or just an intense workout.

Also, when we are healing from physical trauma (think bruising or post-surgery) or from blood loss from stomach ulcers (which are rare in children but can be caused by certain medications).

And finally, during menstrual flow, when a woman may lose blood for days at a time.

But for kids, who may run (or fling) themselves through life, who seem to be constantly moving, high levels of iron may be an everyday requirement.

Why Do Kids Get Anemia?

Beyond their need to move their little bodies so much, kids have a number of other reasons why they can be prone to iron deficiency anemia.

When babies are born, they have a certain amount of iron stored in their bodies already.

However, where those levels are from birth may depend on a number of factors including the mother’s iron levels.

Women who are anemic during pregnancy are more likely to give birth to babies who will go on to suffer from iron deficiency anemia.

This is because breast milk contains very little iron and the iron stores acquired during pregnancy are meant to last until solid foods are being consumed.

As solid foods are introduced and less breast milk is eaten, kiddos will get more iron from their food just in time for their neonatal stores to run low.

Other risk factors for kids include:

  • Premature birth
  • Low birth weight
  • Exposure to lead at a young age
  • Overweight or obese children

Furthermore, as kids go though growth spurts, their bodies may need more iron to make more red blood cells.

Couple and Baby Bootcamp Divider 3

 

Foods That are Stopping Your Kids From Absorbing Iron

Many kids are given milk starting at a young age, which is often recommended by pediatricians for calcium intake, as well as to get them to sleep through the night.

But the negative side of this suggestion is that cow’s milk can interfere with the body’s ability to absorb iron.

Yes, you read that right - diets high in dairy products can lead to iron deficiency.

Another food component that prevents the absorption of iron is phytic acid, found in a number of foods.

We call phytic acid an “anti-nutrient.”

Why?

Phytic acid binds to certain nutrients, including iron, inhibiting their absorption.

Phytic acid-rich foods include many nuts, seeds, legumes (like beans) and some grains.

But soy contains some of the highest levels of phytic acid.

Soaking these foods can help get rid of a certain amount of phytic acid.

But in nearly all cases, prepared foods with these ingredients (think packaged, processed, preserved) are not soaked.

Furthermore, cooking does not have the same impact as soaking to remove phytic acid.

Signs of Anemia In A Kid

Clearly, every child is different (we call that “biochemically unique” in holistic nutrition!) and may exhibit different signs of iron deficiency.

But most of these anemia symptoms come from a lack of oxygen in the cells:

  • Increased heart rate
  • Breathlessness, or trouble catching a breath
  • Lack of energy, or tiring easily
  • Dizziness, or vertigo, especially when standing
  • Headache
  • Irritability
  • Irregular, absent or delayed menstruation
  • Sore or swollen tongue
  • Jaundice, or yellowing of skin, eyes, and mouth
  • Slow or delayed growth and development / failure to thrive
  • Impaired healing

The term “failure to thrive” can feel like a scary thing - but it is often referring to the slow or delayed growth that occurs when kids may be suffering from a food intolerance - which can then lead to poor iron absorption. Malabsorption of iron can also be a common cause of failure to thrive.

Unfortunately, many parents are not told about this link and it is always wise to investigate food intolerances when iron deficiency is present.

How to Test for Iron Deficiency Anemia

The only way to know for sure if your kid is suffering from iron deficiency anemia, is to have them tested.

The most common test is a complete blood count (CBC), which looks at levels of hemoglobin, hematocrit (this considers how much of your blood is made up of red blood cells) and ferritin (an iron-containing protein). If these levels are normal, your child is not anemic.

The test also looks at color and size of blood cells.

Testing for anemia is common among some kiddos with the above symptoms and I have found most pediatricians and family practice doctors are willing to run this inexpensive and relatively easy test.

Yes, it does require a blood draw, and that can be nerve-wracking for kids and their parents.

But, it’s worth it if you need to find out your child’s iron levels and work to increase the numbers.

What Can Be Done About Your Child’s Anemia?

While I am a huge advocate for a “food first” approach (meaning looking to changes in diet should be the first thing to try), I definitely believe there are certain times when bigger steps like supplementation or even medication can help in the short- or long-term.

In this article, however, I am primarily promoting a dietary approach to resolve iron-deficiency anemia. Please consult with your baby’s doctor if more advanced measures are needed in your particular case.

The good news with iron deficiency anemia is that, because so much of our iron levels are dependent on our food, we can cause a major shift in blood iron levels simply with diet changes.

This is especially good news for children because it is also a very safe approach to improvement for them.

Promoting Iron Absorption

As I mentioned before, certain foods like cow’s milk and phytic-acid rich foods can inhibit iron absorption and should be consumed in moderation by kids. Other foods can actually help promote absorption.

Vitamin C is a nutrient that enhances iron absorption by capturing non-heme iron and helping to store it well in the body.

Vitamin C can be found in citrus fruits, kiwi, dark leafy greens like spinach, peppers and strawberries.

Iron-Containing Foods For Your Child

In addition to promoting absorption, you need to make sure your child is getting iron from iron-rich foods.

As I mentioned, iron can come from both animal and plant sources.

To get heme and non-heme iron, a varying diet of meats and vegetables is ideal.

(Of course we know that many kids are never going to eat what we think would be ideal for them!)

Great foods for iron include:

  • Liver from a grass-fed animal like beef or pastured chicken
  • Grass-fed red meat like beef steak, ground beef, bison, elk and lamb
  • Pastured or organic chicken and turkey (“dark meat” poultry has higher levels of iron than the “white meat”)
  • Wild-caught fatty fish such as salmon, halibut, mackerel, and cod
  • The leafy greens mentioned above, like spinach, Swiss chard, beet greens, collard greens
  • Cumin and turmeric are culinary spices shown to have high iron properties
  • Lentils, garbanzo beans, lima beans, kidney beans and black beans
  • Dried fruits like raisins and dried apricots or prunes also contain iron
  • Blackstrap molasses is an incredibly high source of non-meat iron and can be used in baking, as a condiment for oatmeal and can even be added to sweeten a fruit and vegetable smoothie

Another way to get iron into the diet is to cook foods in cast-iron cookware.

Some of the iron is leeched into the foods, which sounds scary but is actually a safe and effective way to get iron and has been found to increase hemoglobin.

(Fun fact: the use of cast-iron cookware is one way many of our ancestors used specific cooking methods to help maintain their nutritional health - grandma knew best!)

Attacking Deficiency Early

Because babies run out of those iron stores at around 4-6 months of age, what solid foods you introduce to baby first can be crucial to preventing deficiency.

The baby food industry has latched on to this idea of iron-rich foods at a young age and have fortified foods to provide iron, placing iron even in foods that would not normally be a source of iron.

This is not ideal.

Babies (and all of us) should ideally get nutrients from the foods that they would naturally be found in.

This ensures that the form of that nutrient is the best form (as opposed to a synthetic form or one that isn’t a food source, as is often the case with calcium) and that it works synergistically with the other nutrients in the food.

For example, both iron and vitamin C are found in dark leafy greens.

This is not a coincidence.

We know that vitamin C supports iron absorption. When the two naturally co-exist, they can do their jobs better, just as nature meant them to.

Problem with rice cereal - an iron-fortified food for babies

One of the most popular iron-fortified foods is rice cereal for babies, which is recommended by many pediatricians.

These fortified rice cereals can be problematic however. For one, rice cereals have been found to be high in arsenic, particularly non-organic ones.

Furthermore, not all babies are equipped digestively to digest grains properly at such a young age.

Another aspect of rice cereal is that it does not take into account variety.

In the case of iron, babies should get both heme and non-heme forms, which they can get from a varied diet.

They will also learn from a young age that foods have different flavors, colors and textures. Rice cereal, obviously tastes and feels the same every time it’s eaten.

I often lead workshops and work with families around introducing solids and what foods to start with and when is a huge topic.

It can vary depending on the baby’s development but I usually recommend waiting until around 6 months to start introducing solids.

The best signs that a baby is to ready to start trying out solids are:

  • they begin showing curiosity/interest in the foods you are eating and may track your fork with their eyes or open their mouths in imitation of you eating
  • they can hold their head up and sit up unassisted
  • they have begun to move past the tongue-thrust phase of pushing most things out of their mouths instinctively
  • they are significantly more hungry and not satiated/satisfied enough on breast milk or formula alone
  • they have started to play with a pincer-grip
  • they have some teeth!

 

Introducing iron into your 6-month-old's diet

Six months is around that point when those iron stores start to get low and we want to start getting iron into the diet.

Many parents assume they need to start with fruits, or maybe sweeter vegetables like sweet potatoes.

Although these can be great, soft-cooked, and even a pureed high-quality liver is another wonderful first food.

Soft meats (like slow-cooked lamb) and low-mercury fish are other good options as well.

And don’t be scared to try including spices like turmeric and cumin, which can add flavor and color while also supplying iron.

The good news about breast milk is that while it doesn’t contain much iron, the iron that is present is a highly absorbable form (lactoferrin). This is helpful because as foods are first being introduced, babies consume very little of it.

At that point, it’s more about exploring food than eating it.

Foods are just supplementing breast milk (or formula) until later when those roles are reversed.

This is the recipe I fed my babies for their first iron-rich liver puree:

Ingredients

  • 1/4 pound raw organic liver
  • 1/4 cup bone broth
  • 1-2 teaspoons organic butter
  • Sea Salt

Directions

  • Cut raw organic liver into chunks.
  • Combine liver, broth and butter in a saucepan.
  • Bring to a boil and reduce heat.
  • Simmer for eight minutes.
  • Pour into a blender (liver and liquid) with 1-2 teaspoons butter and a pinch of sea salt.
  • Blend to desired consistency.
  • Freeze the puree/pate in a freezer safe container or ice cube tray with a lid so you can take out individual servings throughout the week.
  • Thaw a 1-2 ounce portion and serve at room temperature alongside small portions of pureed/soft-cooked fruits and veggies as well as raw foods like smashed avocado or banana

What About Supplementing Iron?

Depending on how anemic your child is, your physician may want you to consider supplementing while also amping up dietary levels. Before doing this, there are a few things to consider.

The most important thing is to know the right amount to give your child, as too much can cause digestive issues and put too much stress on the liver.

The recommended intake of iron is based on age and includes combined intake from food and supplements:

  • 0-6 months: .27 mg
  • 7-12: 11 mg
  • 1-3 years: 7 mg
  • 4-8 years: 10 mg
  • 9-13 years: 8 mg
  • 14-18 years: 15 mg (females), 11 mg (males)

To get a good idea of how much iron this actually is, look at some food examples: 1 cup of spinach contains 6.4 mg of iron and 100 g of chicken liver has 9 mg.

It’s hard to overdo it with iron from food but too much iron from supplementing can cause:

  • Constipation (this can even occur from the correct amount when supplementing first starts)
  • Diarrhea
  • Stomachaches
  • Nausea
  • Black or discolored stool

Iron supplements usually contain ferrous sulphate, ferrous fumarate or ferrous gluconate.

These different forms contain different percentages of what is called elemental iron. This means that a 15 mg iron supplement might contain 5 mg of ferrous fumarate.

It’s very confusing because that same product could have a label claiming “15 mg” while another might say “5mg.”

It can be most simple to go for an iron supplement that is specifically for kids to make sure the dosage isn’t too high. But this is only in cases where you choose to supplement.

As I said, in most cases, getting iron from food is all that is needed.

The Strength of Iron & Additional Support For Your Kid

None of us want to see our children suffer. Although iron deficiency anemia is very common in kids, that can be little comfort when you see your children weak, tired or in pain.

The good news is that improving iron levels can be easy to do with small dietary changes. In extreme cases, supplementation may be necessary.

But usually by simply adding quality meats, dark leafy greens and other delicious and healthy foods, in addition to cutting back on dairy and soy, your kid may still have a chance to be the next Superman.

I am also here to help!

Book a free call with me to find out more about a customized nutrition program if this article only scratched the surface of what you may be dealing with in supporting your child’s health.

For parents struggling with the complexities of both dietary needs and medical advocacy issues in an effort to solve their child’s anemia, a one-on-one nutritional program is the best bet for ensuring the nutrient needs of your precious child are addressed fully.

Child Nutrition / Family Nutrition - 06/01/2020
kids brains

Nutrition for Growing Brains & How to Reduce Symptoms of ADHD in Kids

Back to School Brain News

So, your head is spinning from all the back-to-school hullabaloo and stressors, and you might not think a blog post about super-nutrition for kids’ brains is ultra important right now.

But, if you are hoping to get this school year off to a great start - and especially - if you have a child who could use support for his or her attention, focus, memory, cognition or mood - this article is for you.

I am excited about what is in store for this blog post about nutrition for kids’ brains. I have spent tons of time researching this subject for my clients and for my own family.

I’ll also be covering why brain issues are on the rise for kids - specifically why nutritional deficiencies are a root cause of attention-deficit/hyperactivity disorder (ADHD) and what you can do for your kids’ nutrition.

Child Advanced Program Divider 3

Why Does Nutrition Matter So Much for Kids?

Deep down, many parents actually do wonder why it matters what kids eat.

We know that healthy foods are important, but won’t it sort of fix itself in the long run?

I mean, I grew up on McDonald’s and Oreos...and I turned out “OK”, (then I found nutrition, and I turned out awesome!).

Why does nutrition now matter for our kids’ health in the short and long runs?

OK, there’s good news.

You may only need to make a few small changes to improve your child’s nutritional profile in order to ensure a lifetime of healthy living.

Here’s the deal: nutrition affects all aspects of childhood growth, development, and health.

This includes, but is not limited to:

  • Maintaining a healthy weight
  • Avoiding health problems related to excess body fat
  • Digestive system health
  • Brain development and behavior*

*This blog post is all about nutrition for growing brains...read on.

Brain Issues are On the Rise for Kids

Poor nutrition has been studied to contribute to child mood and behavioral problems, such as depression and anxiety, and even aggressiveness and violence.

Attention-deficit/hyperactivity disorder (ADHD) is a common brain disorder marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.

The Center for Disease Control and Prevention (CDC) reports that in 2016, 11% of all children in the U.S. aged 4-17 had a diagnosis of ADHD - or roughly 6.1 million American children.

While there is no “cure” for ADHD, currently available conventional treatments to reduce symptoms and improve functioning include medication, psychotherapy, education or training, or a combination of treatments.

Sadly, it is rare for medical practitioners to look at a child’s diet to assess if there are nutrient needs that are not being met in order to support a healthy brain.

Most doctors and researchers do understand that developing brains need quality nutrients.

So, let’s take a look at toxins, foods, and nutrients which may affect brain development in children.

Does Sugar, Caffeine or Junk Food Cause ADHD?

This is a very common question from parents. I will break the answer down for you in three separate parts:

Excess Sugar Impacts Cognitive Skills

The truth is, numerous studies have looked at the relationship between refined sugar and ADHD.

Most studies indicate sugar does not play a role in ADHD, while parents in the trenches with children bouncing off the walls often disagree.

My research has taught me that the human brain uses more energy than any other organ in the body and glucose is its primary source of fuel.

Excess sugar impairs both cognitive skills and self-control in people of all ages.

Furthermore, sugar has drug-like effects in the reward center of the brain. Scientists have proposed that sweet foods can produce addiction-like effects in the human brain.

This effect is even more profound in children - because their brains are still developing.

Addressing the sugar in your family culture is certainly something to consider if you are struggling to improve your child’s behavior, mood or learning.

Caffeine Can Make ADHD Symptoms Worse

Parents I work with note that caffeine use in their child (especially teens) can either make ADHD symptoms worse - OR - help give their child needed focus for certain activities or tasks. (True! And, many ADHD medications are also stimulants in the same way that caffeine stimulates the brain.)

Many adults know how to use caffeine in a responsible way (and many don’t!). But caffeine actually negatively affects kids with ADHD-like symptoms.

Getting a buzz from caffeine isn’t a sustainable way to manage ADHD-like symptoms such as inattention.

Too much caffeine can make a kid feel jittery, anxious, sick to their stomaches and often leads to a “crash” in the afternoon.

The boost that makes caffeine feel helpful during the day can make it hard for you teen to sleep at night. Being tired from lack of sleep makes ADHD-like symptoms worse, not better.

Fast Food & Junk Food Overload The Digestive And Detox Systems

Excessive consumption of fast foods and other foods of poor nutritional value can cause their kids to display behavior that might be similar to ADHD.

Artificial food additives, processed foods and chemical colorings are found everywhere in our food supply - especially in fast foods and junky snack foods.

These food additives, processing agents and food stabilizers/artificial flavors and colorings are part of the overload of toxins in the total body. And these toxins have to be processed and get rid of by the digestive and detox systems.

Proper nutrition is necessary for those detoxification pathways to remain open and functioning.

Toxins that the body cannot get rid of can be stored in the brain.

Excitotoxins are another name for excitatory neurotoxins which are often added to foods to make them seem more flavorful.

Excitotoxins are basically non-essential amino acids that serve to stimulate the umami sensory, which creates a brain inflammation cycle that leads to damage.

It also leads to a host of neurological diseases including Parkinson's, Alzheimer's, dementia, amyotrophic lateral sclerosis, multiple sclerosis, lupus and many others.

Aspartame Affects The Part Of The Brain That Influence Our Learning And Memory

OK, one more thing. Many parents who are careful to avoid sugar inadvertently give their children foods sweetened with aspartame. Aspartame is in thousands of “sugar free” foods (in particular diet drinks and chewing gum).

Aspartame is the common denominator for dozens of different symptoms and diseases, such as neurological disorders, cancers, endocrine diseases and more.

Studies have shown the sweetener directly affects our N-methyl-D-aspartate (NMDA) receptors, the part of our brain that influence our learning and memory.

Aspartame damages NMDA receptors by causing nerves to fire excessively, essentially stimulating the neural cells to death.

Aspartame is also in the class of excitotoxins mentioned above but I am giving it its own category because it is particularly harmful in high doses, causing severe damage to the nervous system and brain.

It’s Not Just The Food, Environmental Toxins Interfere With Normal Brain Development

Everyday toxins (in our food and in our world) interfere with normal brain development.

The most critical part of human development takes place in the first trimester of pregnancy, when the cell architecture and connections between neurons are established.

A national study looked at environmental toxins and discovered that 200 chemicals are known to cause clinical neurotoxic effects in adults.

Despite an absence of systematic testing, many additional chemicals have been shown to be neurotoxic in laboratory models.

The toxic effects of such chemicals in the developing human brain are not known and they are not regulated to protect children.

The bottom line: you don’t have to live next to a toxic waste site to be exposed to brain-damaging chemicals!

Examples of toxins that can be found in our day-to-day lives:

  • Perfluorinated compounds (PFCs) are used to prevent food and other substances from sticking to carpets, drapes, and cooking pans.
  • Polybrominated diphenyl ethers (PBDEs), used as fire retardants, are found in clothing and furniture, as well as bedding.
  • Triclosan is an antibacterial agent found in soaps, toothpastes, and many other personal-care products.
  • Bisphenol A (BPA) is an epoxy resin used to line food cans and other containers. It is also used to make plastic containers, like baby bottles, and certain paper products.
  • Phthalates make rubber-based materials soft and pliable. They are found in vinyl, plastic bottles, toys, shower curtains, and raincoats. They are also used to make personal-care products, air fresheners, and shampoos.

How Does Poor Nutrition Contribute to ADHD?

For years, however, holistic practitioners and nutritionists have speculated that certain “Franken” foods may have something to do with ADHD. See above.

Much research has been done on the subject of foods for ADHD, but according to the Mayo Clinic, experts don't believe that foods necessarily cause ADHD.

What some foods seem to do, however, is worsen ADHD symptoms or cause behavior that mimics the signs of ADHD in children.

The general dietary recommendations for children with ADHD are to include fruits and vegetables, whole grains, beans, lean meat, and fish.

These are pretty common-sense suggestions, and while important, I believe we need to look beyond food consumption.

We need to assess the body’s ability to digest and absorb nutrients from food. We need to understand malabsorption and resultant deficiencies.

Gut Health = Brain Health

Leaky gut syndrome, also known as “increased intestinal permeability,” is a condition that has been linked to a variety of health problems. This includes mental health concerns and behavioral issues among kids.

Leaky gut refers to a condition in the body where the tight connections between the cells that line the digestive tract are damaged.

When the connections are damaged, they can no longer provide the snug barrier protection they were designed for.

When increased intestinal permeability (or leaky gut) is taking place inside your gastrointestinal (GI) tract, the wrong molecular substances are able to pass through the gut wall barrier.

These molecules launch an inflammatory response not just inside the GI tract, but also throughout the immune system and whole body - AND THE BRAIN.

It is this inflammatory response that damages the organs of the body and plays a role in the various serious health conditions.

I believe ADHD-like symptoms (from having a leaky gut) are a direct result of an unhealthy, modern lifestyle.

Inflammatory foods, sugar, medications, infections, and chemicals our children’s bodies are exposed to lead to intestinal permeability.

And the stress our kids increasingly face everyday further worsens leaky gut.

Food Intolerances & ADHD

Reactions produced by food intolerances are inflammatory and can be involved in a whole host of health problems.

Sometimes food intolerances will not produce the same reaction each time. Often, mood, focus and learning problems are a result of the foods kids are exposed to on a regular basis.

Neurological symptoms of food intolerances include:

  • Anxiety
  • Headaches & Migraines
  • Depression
  • Fatigue
  • Mood Changes
  • Hyperactivity
  • Brain Fog/Memory Issues

What I commonly see in my practice is that kids rarely correlate their ADHD-like concerns with foods they eat.

Long-term leaky gut and inflammation may lead to the development of more complicated illnesses as children get older.

Eating foods which contribute to leaky gut serve to promote those ADHD-like symptoms as long as the offending foods stay in the body.

So, if your child has ADHD-like symptoms or any of the above neurological complaints from consuming particular foods, it is very important to address your child’s leaky gut with nutrition and help him or her start to feel better.

Proper Digestion Helps Nutrients Reach the Brain

Nutrients follow a tricky pathway to your child’s brain. And, as mentioned above about leaky gut and food intolerances, nutrition trying to reach the brain must overcome several challenges.

Nutrients must first gain entry to your child’s body. So, if your child doesn’t eat healthy foods, well, they will not be available to your child’s brain.

Introducing easy, healthy foods to your child’s diet will be addressed in more detail below.

Once in the stomach, healthy foods must survive an attack by hydrochloric acid (HCl) that breaks down some of the foods.

Further along the digestive tract, nutrients must be absorbed through the cells lining the intestine and transported through blood vessel walls into the bloodstream. (Leaky gut disrupts this perfect process!)

The digestive system breaks down all foods into their component parts, which include amino acids, sugars, vitamins, fatty acids and minerals. It is these substances that move into the bloodstream and circulate to the body's cells.

Once in the bloodstream, nutrients must cross small blood vessels into brain tissue. This transport from the blood to neurons is restricted by the blood brain barrier (BBB).

How the Blood Brain Barrier (BBB) Affects Nutrient Absorption

The BBB is semi-permeable; that is, it allows some materials to cross, but prevents others from crossing. In most parts of the body, the smallest blood vessels, called capillaries, are lined with endothelial cells.

Endothelial tissue has small spaces between each individual cell so substances can move readily between the inside and the outside of the vessel.

The BBB does allow in the necessary oxygen and nutrients transported by the blood cells. Researchers have found that very small and/or fat-soluble compounds can bypass the BBB.

Some brain experts think that the blood brain barrier degrades when proper nutrients are not present, allowing harmful toxins and compounds into the brain.

This causes inflammation in the brain and in kids that means symptoms like depression, difficulty concentrating, memory, learning and cognitive issues, and other brain-based symptoms and disorders such as ADHD.

The strategies for repairing a leaky blood brain barrier are similar to the strategies for repairing a leaky gut because the causes are similar.

Nutritional Deficiencies as a Root Cause of ADHD

Deficiencies of the following nutrients have been shown to correlate with ADHD-like symptoms.

Essential Fatty Acids For Children With ADHD-like Symptoms

I am a big fan of supplementing omega-3 fatty acids for children with ADHD-like symptoms.

Why supplement? Well, you would have to convince your kids to consume A LOT of cold-water fatty fish EVERY DAY to get enough omega-3s that would make a big difference in their focus and behavior.

Some research shows that ADHD and omega-3 deficiency share some common symptoms.

There are three main kinds of omega-3s - EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid) - with DHA being the most important for your child’s brain.

  • DHA accounts for 97% of the omega-3 fatty acids in the brain.
    It’s a major structural component of the cerebral cortex, the part of the brain responsible for memory, language, creativity, emotion and attention.
  • Besides being a major structural component, DHA also plays a role in brain cell communication.
  • It supports optimal levels of many important neurotransmitters including dopamine, serotonin, GABA and acetylcholine.
  • It also increases the number of neurotransmitter receptors, allowing the brain to better utilize these brain chemicals.

For kids, I recommend supplementing with a high-quality DHA supplement, in a dose around 100-200 mg per day.

B Complex Vitamins To Support Your Kids' Brain Health

B-complex vitamins are really important for brain health and supporting learning and cognition.

  • Vitamin B1 (thiamine) supports the BBB, enhances brain function and helps make use of protein (amino acids). Deficiency symptoms include irritability, poor concentration, and poor memory.
  • Vitamin B3 (niacin) supports brain function and detox pathways. Deficiency symptoms include insomnia, poor memory, anxiety, depression, and irritability.
  • Vitamin B5 (pantothenate) is essential for brain and nerves. Deficiency symptoms include poor concentration and anxiety.
  • Vitamin B6 is essential for the utilization of protein (amino acids), brain function, and acts as a natural antidepressant. Deficiency symptoms include depression, nervousness and irritability.
  • Vitamin B12 supports a healthy nervous system. Deficiency symptoms include nervousness, irritability and anxiety.
  • Folate can restore blood-brain barrier integrity and lower inflammation. Low folate levels have been associated with depression and dementia in older adults.

A variation in the MTHFR (Methylenetetrahydrofolate Reductase) gene may play a role in b vitamin deficiencies - in particular, B12 and folate.

MTHFR variations limit the body’s available folate levels for numerous functions in the body, including directly controlling the brain and nervous system.

MTHFR gene mutations therefore indirectly disrupt important nutritional pathways that support brain and nervous system health.

ADHD can be one of the results of nutritional disruption.

So the important thing to note about this gene variation is that it may prevent people from properly methylating.

Methylation is one of the body’s key detox processes that helps our bodies get rid of toxins.

Methylation impairment can result in a reduced ability to clear out certain toxins such as mercury and arsenic, both of which can be neurotoxins in the brain.

My recommendation for supporting kids with possible methylation defects who also have ADHD-like symptoms is to supplement with a high quality B-complex vitamin - that contains methylcobalamin.

Additional supplementation with methylfolate is also helpful.

 

Protein

Protein is critical to a child’s growing brain. Having enough dietary protein is vital to providing the essential amino acids which are the building blocks of the body and mind.

Many of the important neurotransmitters children need that may prevent ADHD are made from amino acids with the help of activated folate and the B complex vitamins.

Neurotransmitters have many important roles and largely control how we feel, how we think and how we behave.

Some neurotransmitters are designed to increase our response to external environmental stimulus and others are designed to decrease our response.

In the case of ADHD it may be a matter of having unbalanced neurotransmitters with some doing more than others.

Thus, the end result is altered, unwanted behavior, lack of focus, poor concentration, learning difficulties and or hyperactivity.

Animal meat is rich in vitamin B12 and iron (as well as many other vitamins and minerals) which are key to supporting the brain and nervous system.

But, not all protein is created equal and it can be difficult to get adequate protein intake from diet alone. Many of my young clients have aversions to animal protein, or intolerances to certain animal proteins like eggs or fish.

It is important to work with a holistic nutritionist to figure out the right protein plan for your child.

For some, such as children who are vegans, protein shakes and amino acid supplements are helpful.

 

Other nutrients to include in your child’s supplementation program:

  • Vitamins C and E: These powerful antioxidant vitamins may neutralize the impact of excitotoxins in the brain. For children 6 and older, you can give them divided doses totaling 1,000 mg of vitamin C daily.
  • Vitamin D: a powerful tool in managing inflammation. Every cell in the body has vitamin D receptors. Studies show it can help prevent leaky brain by reducing inflammation and reducing blood-brain barrier disruption. For children 6 and older, you can give them 5,000 ius per day
  • Minerals: magnesium is a vital mineral for more than 300 biochemical processes in the body, and magnesium positively affects brain neurotransmitters, enzymes, and hormones. For children 6 and older, start with 100 mg per day and work up to a higher dose dependent on bowel tolerance.

Food for Your Child’s Brain

Ok, now on to my list of favorite brain healthy foods (that are also really easy to feed your kids):

Avocados

A great food source of folate, avocados help reduce inflammation as well as help improve cognitive function, especially both memory and concentration.

Serve cut up avocado with a pinch of sea salt with your child’s meal in place of or with a salad. Mash up avocados and serve with veggie sticks for a great snack. Avocados can be added to smoothies for a healthy breakfast each day!

Blueberries

These little jewels contain the highest antioxidants of any food on earth, and are also loaded of vitamin C, vitamin K and fiber.

Because of their high levels of gallic acid, blueberries are especially good at protecting our children’s brains from stress.

Frozen organic blueberries can be purchased year-round and are great added to oatmeal, smoothies and yogurt.

Green veggies

Some research points out that getting regular helpings of leafy green brain foods (like kale, Swiss chard and romaine lettuce) can help improve memory and cognition.

The high levels of folate in leafy greens make them an anti-inflammatory food.

Blend baby spinach with banana, frozen blueberries, almond milk and a dash of honey for an easy smoothie that does not taste like spinach!

Wild-caught Salmon

Fatty fish that swim in the deep cold waters of the sea contain a large amount of the ultra brain-healthy omega-3 fatty acids, DHA and EPA.

Consuming wild salmon each week can help keep your child’s brain running smoothly and improve memory.

If you have kids, feeding them grilled, smoked, broiled or steamed salmon can help prevent ADHD by improving their focus.

Walnuts

Eating walnuts might help improve your child’s mental alertness.

Just munching on a few walnuts a day can improve their cognitive health thanks to their high levels of antioxidants, vitamins and minerals.

Add walnuts to oatmeal, healthy cookies, pancakes, and more. I love to grind walnuts and sprinkle on roasted veggies along with sea salt and olive oil.

Coconut oil

Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation, so it can help with memory, blood flow, mood and sleep.

Cook your children’s veggies in coconut oil, add a teaspoon to smoothies and even use as a spread in place of butter or peanut butter on toast.

Coconut oil plus honey on a piece of toasted gluten free bread is a great after school snack for kids.

Next Step: Get Help For Your Kids

I have applied these healthy brain principles in our family to help my children with school, learning, focus, mood and getting more consistently restful sleep.

That means less worries about poor grades, bad moods, irritability, and instead feeling more empowered and happier every day!

I have also worked with dozens (and dozens!) of families to help them do the very same thing for their children.

If you have already been working on nutrition to reduce ADHD-like symptoms for your child, and the process is feeling overwhelming or complicated, you may need to get professional help.

Healing the gut and addressing deficiencies is the right place to start. I can help you uncover your child’s root cause of ADHD-like symptoms.

Let’s get your kiddo on a path towards greater health and achieving all their goals and dreams.

Child Nutrition / Family Nutrition - 09/09/2019
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The Real Horror of Halloween? It's Totally Sugar! (Tips on How to Save Your Kids)

I Hate Halloween

Growing up, Halloween was my favorite holiday. I loved the fall season, the costumes, trick-or-treating, and of course, candy. Because I was a normal American kid.

In the 1970s, sugar was just sugar. Cane sugar. And, I got to have it once in awhile. And, it was heavenly.

Decades ago, protesting sugar wasn’t a “thing.”

That is partly due to the fact that sugar wasn’t manufactured in to every single food product on the planet.

Also, sugar wasn’t as prevalent in society during commonplace activities. (I am sure candy was not a reward for pooping on the potty in most 1970s households. LOL!)

Honestly, when I was a trick-or-treater, the biggest threat of Halloween was that a weirdo might put a razor blade in my Snickers bar (that is what my mom worried about, anyway).

Today, sugar. is. every. where.

And, now that I am a nutritionist-mom, I am also a major Sugar Scrooge.

I hate Halloween. And, I don’t care who gets mad at me for it, including my kids.

The 31-Day Sugar Holiday

Here’s the rub:

Halloween starts about 14 days before the actual Halloween holiday. With fall festival at school, Halloween costume parties, and Halloween-themed events literally everywhere we go for days on end, it’s a MONTH OF HALLOWEEN.

Even my daughter’s gymnastics center will give out Halloween “goody bags” at some point in October. And, they have a sign on their door: “health club.”

What the?

Not to mention store shelves are LOADED with neon-colored, junk-laden, chemical-infested, Franken-foods starting as early as mid-August. (Seriously, we have all walked in to a drug store and seen the candy displays before school even starts. Ugh!)

I am like “why, people, why?”

And, after Halloween, the candy buckets last for days, weeks, months. (Until I start slowly shuffling it off to the trash dumpster after the kids go to bed.)

Nonetheless, Halloween candy is still around when the Christmas stockings are getting filled.

Halloween and Christmas candies, intermingled, rot on our one “treat shelf” in the pantry long enough to get bumped out by the Easter Bunny loot.

And, in between all those sickly sweet holiday “goodies” are the treats from countless birthday parties, school celebrations, weekends at grandma’s, etc.

Are you feeling me yet?

It’s no wonder I am a Super Sugar Cop. I have to be.

I have to keep the sweet stuff in check so my kids don’t suffer cavities, diabetes, obesity or worse - just because they are a kid in this country.

Some Facts on Sugar Consumption

Nutrition experts (not just me) and sugar-free activists (again, not just me) are highlighting that there is a major “problem” in our society with kids and sugar.

In fact, the average kid under twelve consumes 49 pounds of sugar per year, according to the USDA Economic Research Service.

That is too much. Waaaaayyy too much.

(I mean, I am freaking out over that statistic! Everyone should be freaking out!)

However, the problem isn’t really just about sugar.

Other YUCKY Ingredients in Today’s Processed Sweet Foods

HFCS

There is a very sweet ingredient found in many foods available to children: High Fructose Corn Syrup (HFCS). Quick facts:

  • HFCS has been linked in a variety of research studies to common health conditions such as diabetes, obesity, heart disease, tooth decay and more.
  • HFCS is not processed by the body in the same way as sugar; in fact, it goes through the liver. An abundance of HFCS in the diet may lead to non-alcoholic fatty liver disease.
  • HFCS often contains contaminants like mercury.
  • Most HFCS comes from genetically modified (GMO) sources of corn.

Food Dyes

Another big concern with candy and other sweet foods are the multiple chemical colorings and food dyes added to these foods. Quick facts:

  • Synthetic food dyes are the most likely suspects when it comes to triggering behavior problems in children, even if they only eat a small amount.
  • Common symptoms such as: irritability, restlessness, sleep disturbance, aggression and hyperactivity are also reported with children who are sensitive to these ingredients found in sweet foods.
  • Other products that may contain food dyes include: vitamins, artificial juice, cereal, toothpaste, packaged foods like rainbow-colored Goldfish crackers.

GMOs

Most sugar-sweetened foods are made with Genetically Modified Organisms (GMOs), like from sugar beets and HFCS (from corn). Quick facts:

  • In more than 60 countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs.
  • In the U.S., the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale.
  • In the U.S., GMOs are in as much as 80% of conventional processed food.
  • A growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights.

Aspartame

Please don’t even get me started about aspartame. Oops, too late. I am started and I am pissed. I mean, really pissed off about this common ingredient. Quick facts:

  • Aspartame is found in thousands of common foods: diet sodas, gum, commercial cereals, granola bars, candies, baked goods, and many more.
  • The research and history of aspartame dangers is conclusive as a cause of illness and toxic reactions in the human body.
  • Aspartame is the common denominator for dozens of different symptoms and diseases, such as neurological disorders, cancers, endocrine diseases and more.
  • Aspartame side effects depend on your genetic individuality and affects many people differently.
  • Phenylalanine is a hidden dangerous chemical found in aspartame. Most consumers don't know much about it. Phenylalanine is a “neurotoxin” and excites the neurons in the brain to the point of cellular death - meaning brain cells go “crazy” and then die really quickly.

Detrimental Effects of Sugar on Children

Please don’t let anyone tell you that sugar “has no effect whatsoever” on your child. Well-meaning relatives, other parents, even medical professionals are entitled to their opinion.

However, there is ample evidence that today’s manufactured sweet foods do have harmful effects on children. And, I don't just mean dental cavities.

In particular, children’s bodies, because they are young, growing and developing, are most prone to the negative side effects of these foods.

Sugar impacts immune system function

According to a 1973 study done by Loma Linda University, white blood cells are 40 percent less effective at killing pathogenic bacteria when a person consumes 100 grams of sugar.

This is about as much as found in a liter of soda. And, sadly, this is about as much sugar as most American kids consume in one day.

Sugar impacts your white blood cells by competing for space in those cells with Vitamin C.

When Linus Pauling did research in the 1970s to find out how the body uses Vitamin C, he discovered that white blood cells need Vitamin C to destroy bacteria and viruses.

Sugar and Vitamin C are similar in their chemical structure. So, sugar “mimics” Vitamin C and replaces it in the white blood cells.

So, the more sugar in your system, the less Vitamin C can get into your white blood cells. Sugar reduces immune system ability to fight off infection, resulting in a weakened defense and possibly more illnesses.

Sugar's impact on learning

Researchers from the University of Southern California once did a study where they fed adult and adolescent rats beverages with sugar levels comparable to that found in ordinary sodas.

After a month, the adults showed normal brain function.

However, the adolescent rats showed reduced memory and learning capacity.

In addition to declined memory levels, these rats also had inflamed hippocampi. The hippocampi is the part of the brain which is crucial for forming memories and organizing and storing memories. AKA: learning.

If sugar can impact young rats in this way, what’s it doing to our kids?

Addictive qualities of sugar

Sweet foods are highly desirable due to the powerful impact sugar has on the reward system of the brain.

Through various studies, it appears sugar may have addictive qualities because of the impact of sugar on this brain reward pathway system.

The mesolimbic dopamine system of the brain is precisely where the neurotransmitter dopamine is released by neurons in response to a rewarding event.

Activation of this system leads to intense feelings of reward that can result in cravings and addiction.

Activating this system makes you want to carry out the behavior again and again, because it feels so dang good.

And sugar ALLOWS for the release of dopamine into the bloodstream. Eating that dark chocolate feels good, right? We have all been there.

Drugs such as cocaine, amphetamines and nicotine also hijack this brain system. Yikes.

Have you heard “Sugar is as addictive as cocaine?” Now you know why.

Sugar affects mood, sleep & behavior

Back to neurotransmitters…

Sugar-rich foods can also mess with the neurotransmitters that help keep our kids’ moods stable.

Consuming sugar stimulates the release of the mood-boosting neurotransmitter serotonin.

Constantly over-activating these serotonin pathways can deplete our limited supplies of the neurotransmitter, which can contribute to symptoms of depression, according to Dr. Datis Kharrazian, functional medicine expert and author of Why Isn’t My Brain Working?.

Chronic sugar consumption leads to high blood sugar levels in the body. Both have been linked to inflammation in the brain.

And as some research has suggested, neuroinflammation may be one possible cause of depression.

Teenagers may be particularly vulnerable to the effects of sugar on mood.

A study on adolescent mice, conducted by researchers at Emory University School of Medicine, found a diet high in sugar to contribute to depression and anxiety-like behavior.

Sugar lowers nutrient consumption completeness

Sugar-sweetened foods eventually edge out healthier fare from a child's diet.

Pennsylvania State University researchers found that the more added sugar children had in their diets, the less likely they were to eat quality protein from animal sources, whole grains, vegetables, fruits, and dairy.

In essence, consuming too much sugar leads to a state of malnutrition because kids eat too many calories (from sugary foods) but not enough nutrients (from healthy whole foods).

Further, with too much sugar in the diet, children may struggle to accept other flavors, such as the bitter taste of many green veggies.

And, therefore, sugar overload may prevent children’s taste buds from maturing.

So what we see is that over time, kids won't develop the ability to appreciate, let alone eat, a variety of foods.

In Case You Aren’t Convinced About Sugar Yet: A Kid Case Study

In my nutrition practice I work with all kinds of families and kids.

One thing that is pretty consistent with kids across the board is that little ones are all consuming too much sugar.

I know moms and dads who do their very best to provide nutritious foods for their kiddos, but somehow society wins out and kids are still coming home with candy wrappers in their pockets.

To some degree, unless our values around sugar and nutrition change as a society (unlikely to happen any time soon), sugar is going to be a constant nuisance.

That is the bad news.

The good news is that every little step you take to reduce sugar from your family’s diet benefits your kids’ overall health.

Caley’s Story

A few years ago, I worked with a mom and her daughter (“Caley”) who was just 6 years old.

Due to a complex digestive condition, the child had a very difficult time eating a variety of foods. The child’s parents - having the best intentions - had resorted to giving Caley lots of sweet foods.

The reason: they seemed easier to digest, had a positive impact on her weight and growth and even lightened the child’s mood, despite her illness.

Until it didn’t work anymore.

When the mom and Caley came to me, Caley was full-on sugar addicted. Her moods were unstable, her skin and immune system were suffering greatly, she had gained unwanted weight around her middle, and she was seriously struggling with her behavior in school.

Caley’s typical daily diet consisted of pancakes with syrup for breakfast, a sweetened yogurt and PB&J for lunch.

Candy and treats were common on the way to and from doctor’s appointments, given to soothe her sorrows and belly pain.

Caley’s dinner was barely any protein and never, ever a vegetable. Oh, and ice cream after dinner was the norm.

Something had to change

The situation they were in with Caley was a heart-breaking scenario. And, the mom knew in her heart that something had to change.

A review of Caley’s food journal told us what we needed to know: Caley consumed approximately 110 grams of sugar per day.

Lab tests from her pediatrician’s office confirmed that she was dangerously high in glucose. She also had other borderline values.

Food intolerance testing was proof that Caley was riddled with inflammation.

These data points helped mom get back on track mentally, and make a strong commitment to changing the way Caley was eating.

We worked together to slowly wean Caley off the processed, refined sweet foods in favor of more naturally-sweetened foods and homemade treats. We incorporated fruit and honey as sweet treats when necessary.

Mom was a sleuth at finding and trying new recipes which had a sweet flavor but not a lot of sugar. The family found a new way of cooking, eating, rewarding, comforting and loving each other - without sugar at the forefront.

Over time, Caley broke her sugar addiction and her blood sugar levels stabilized.

Caley’s weight normalized for her height and age. Her eczema cleared up. She slept 10 hours each night. And, most importantly for her mom, her mood was significantly improved.

They still had to see a specialist for the digestive diagnosis, but even Caley’s tummy symptoms improved greatly.

Top Ten Tips for Surviving Halloween Candy Overload

Are you ready to limit the damage?

If Halloween treats and other sweets are part of your family culture, these top ten tips can help keep sugar under control.

  1. Feed them first. Be sure your kids have a healthy, balanced, protein-packed meal and full stomachs before consuming cake, cookies, cupcakes, candy, etc.
  2. Consider a swap: let kids keep a few pieces of candy and turn the rest into a candy fairy or “Switch Witch” who will replace the candy with a non-food reward or healthier sweet alternatives (dark chocolate!)
  3. Movement – get kids moving their bodies! Sing, dance, hula hoop, make crafts, jump, run, play!
  4. Toss out the worst offending sugary foods in your household. If you cannot pronounce the ingredients, please do not eat it.
  5. Set a limit on the quantity of sugary foods kids can eat per day.**
  6. Let kids eat treats with their meal so that the healthier foods and nutrients help to counter-balance the sugar and chemicals.
  7. Keep the sweets out of sight (and out of mind).
  8. Throw out a few Halloween candies or junk foods each day and clean up the pantry at the end of each week.
  9. Make your own healthy sweet treats. I have an entire Pinterest board loaded with tried-and-true naturally-sweetened homemade treats. Please, indulge.
  10. The best way to encourage healthy eating is to eat well yourself.

**NOTE: For my own kids, we try to limit sugar to under 30 grams per day. That is equivalent to one 8 ounce vanilla-flavored organic whole milk yogurt, one low-glycemic granola bar like KIND bar, and one 8 ounce organic juice box. Sometimes we allow a little more on weekends or holidays.

Halloween Can Be Fun Again!

There’s a way to celebrate Halloween and still have fun. You can find healthier/natural candies at organic/natural grocery stores.

Also note: there are many non-food Halloween treats which are great options for families with food allergies.

  • Endangered Species Organic Chocolate “Bug Bites”
  • Justin’s Mini Milk Chocolate Peanut Butter Cups
  • Unreal Candy Coated Milk Chocolates
  • Surf Sweets Sour Berry Bears
  • YumEarth Organic Candy and Lollipops
  • Alter Eco Salted Caramel Truffles
  • Organic Fair-Trade Hot Cocoa Packets
  • Make a jack-o-lantern face using a Sharpie pen on a fresh tangerine
  • Halloween stickers, pencils, erasers
  • Miniature toys like Slinkys, bouncy balls, bracelets, Pokémon cards, etc.
  • Glow in the dark wands (this is what we give out to trick or treaters at our house!)

Still Not Sure How to Cut Your Kids Off From the Sugar Monster?

I get that this sugar detox for your kids and family is a painful prospect.

I know your kids - and probably even your spouse - will revolt.

I know you will find yourself in the pantry at some point eating a peanut butter cup and wondering why the hell this even matters. (Been there, done that.)

But, I can tell you that life on the other side of Candy Land is saner, healthier, happier and easier.

This is not an all-or-nothing-proposition.

If you need guidance on going low-to-no-sugar for your kids (or you?), we can work together on the hard stuff and you can totally make me the bad guy. 😉

Child Nutrition / Family Nutrition - 09/19/2018
Failure-to-Thrive

“Failure to Thrive” May Be Caused by Foods & Inflammation

What is Failure to Thrive?

I see clients with their young children who have been given a “Failure to Thrive” (FTT) diagnosis frequently in my office.

“Failure to Thrive” (FTT) is the umbrella term given to babies and children who do not gain weight as expected.

Sometimes, the child’s linear growth (height) is also compromised.

These terms also fall into the FTT category: “small stature,” “low on the growth curve” or “faltering weight.”

FTT as a medical diagnosis rightly frightens many parents and sets a whole host of concerning questions in to motion.

  1. What if my child isn’t growing properly?
  2. What have I done wrong to cause my child’s poor growth?
  3. How can I help my child eat more/better/differently in order to grow “normally”?

And, I understand these worries. But, I am happy to say that a family nutrition approach is an excellent step in the right direction when addressing this problem.

The age of children impacted by FTT is a wide range - from infants to teenagers.

For the content of this post, I am discussing FTT affecting toddlers through school aged children.

Generational Epigenetic Influences on Failure to Thrive

Many things can cause FTT.

In my experience, FTT is a symptom of malnourishment, usually caused by inherited digestive disorders, malnutrition and food intolerances.

For each and every one of us, our health starts with our mom and dad and the health of their own digestive system at the time we are conceived.

Couples who embark upon a preconception nutritional program prior to conception greatly reduce their chances of passing serious digestive ailments on to their kids.

When a man and woman’s DNA join to create a new life, the mix of their DNA plus epigenetic cues are transferred from themselves to their offspring.

Each parent’s diet at the time of conception might cause lasting changes in the DNA of the offspring, potentially influencing their growth and development, according to a study published in Nature Communication.

There is a growing body of information that indicates parental food intolerances and digestive disturbances are being passed on to their children.

This all happens quite quickly in utero.

Foods that mom and dad consumed prior to conception have influenced their own DNA, and in turn, the DNA of their baby, from the very beginning.

If mom (and/or dad) has a history of tummy troubles, food intolerances or nutrient absorption issues, it’s relatively safe to say those will be passed along to the baby.

The genetic component is the code for how the body responds to various factors, the epigenetic component is food as a factor for health or lack thereof.

It’s All About The Timing of Conception

The foods which mom consumes during pregnancy will seal the developmental processes.

By the second trimester of pregnancy, baby’s digestive system’s structures are fully formed and in the right places.

Baby’s digestive tract begins its practice of churning, squeezing, absorbing and expelling around week 13 of pregnancy. And it often mimics the very same digestive patterns of his or her mother.

In my experience, pregnant mothers often do not assess their own nutritional health or digestive ailments until they become pregnant.

More often pregnant women only seek nutritional guidance if they suffer from morning sickness, food aversions, gestational diabetes, hypertension or other ailments.

And, fathers too, often see their initial role as little more than 50% of the genetic material needed to produce their baby.

Few men understand or evaluate their nutritional health prior to contributing this genetic material with their partner.

So, it is quite understandable that baby’s future digestive health, nutritional status and growth and development patterns would not be thought of in advance either.

The Difference Between Food Allergies and Intolerances

The body makes different immunoglobulins to combat different antigens. In blood tests, immunoglobulins are often measured together.

That way, they can give doctors important information about immune system functioning, especially relating to infection or autoimmune disease.

Generally, there are 3 types of food allergy and intolerance conditions, as determined by elevated levels of different immunoglobulins: IgE, IgG, and IgA.

A true allergy is almost always mediated through IgE, which produces severe, systemic and usually immediate reactions from ingesting minute quantities of the offending food.

Symptoms almost always occur shortly after eating and produce mild to severe anaphylaxis.

The percentage of the general population with IgE mediated food allergies is around 4%.

Food intolerances (sometimes called “sensitivities”) are mediated through IgG (and sometimes IgA), and are much more pervasive and cause milder symptoms.

Chronic, widespread complaints are commonly associated with food intolerances.

Eczema, digestive disturbances, headaches, and sinusitis have all been associated with food intolerances.

Food intolerance is usually defined by an inflammatory process that has taken hold in the digestive system or elsewhere in the body.

A list of common food intolerance symptoms:

Good Bacteria to the Rescue

As I have already indicated, food intolerance may be genetically passed from generation to generation.

There is a deeper origin of food intolerance, which I like to introduce to this conversation.

The concept that the microbiome and our gut flora variety and stability influence the gut flora of our offspring.

I am talking about “good bugs.” Probiotics.

A February 2018 U.K. study found that mothers who took fish oil and probiotics during pregnancy reduced their child’s risk of food allergies and eczema.

I believe the positive outcome of the study is due in part to the anti-inflammatory action of the fish oil combined with the strain-specific beneficial bacteria.

Both regulates immune system over-activity in relation to food antigens.

In other words - the fish oil reduced food antigen-mediated (IgG) inflammatory processes. The probiotics down-regulated the immune system to not be so reactive to certain foods.

Either way, this is good news for moms, dads and babies.

When your child has been diagnosed with Failure to Thrive

First of all, each and every child is unique. There is no one set of perfect answers to solve FTT.

If you have been given a diagnosis of Failure to Thrive, I encourage you to speak to your pediatrician about the possible causes of the growth and developmental delays or difficulties.

Secondly, I encourage you to consider if there are any digestive, immune system or food-related symptoms (no matter how infrequent or mild they may seem) which you have noticed for your child, or that your child has told you about.

Pay attention to their habits, their food choices, energy levels throughout the day and patterns of well and unwell.

Monitor them to see if there are any signs that your child might have general inflammatory symptoms or symptoms of food intolerance.

Relating to your child's food intake.

Is your child eating well? Do they have a good appetite? Do they enjoy food? Are mealtimes difficult? Is your child “picky”? Does your child only gravitate towards certain foods (bland, sweet, starchy, etc.)?

Also consider, does your child have:

  • Frequent tummy aches and general feeling unwell - especially after eating
  • Gas, bloating, belching, reflux, colic, food regurgitation, trouble swallowing or
  • Chronic respiratory infections, coughs that do not go away, post-nasal drip, ear infections or sinus infections
  • Difficulty with bowel movements - either constipation or overly loose stools
  • Skin rashes, hives, eczema or sensitive skin (to lotions, sunscreen, sunshine, bug bites, etc.)
  • Unexplained behavioral concerns such as excessive tantrums, moodiness, crying spells or periods of being withdrawn
  • Sleep disturbances, nightmares/night terrors, night waking and/or walking, waking up feeling unrefreshed even after 9-12 hours in bed
  • Headaches, migraines
  • Muscle aches and pains, joint pains, bone fractures, restless legs or “growing” pains
  • Delayed puberty, absence of menstruation (in teenage females after age 16), short stature, muscle loss/difficulty building mass (in teenage males after age 14), significant weight loss

If you answered yes to 3 or more of the questions above, there is a possibility that your child’s FTT is related to inflammation due to food intolerances.

Please also keep in mind, many children with food intolerances are actually 100% symptom-free. I see that situation all the time.

Eliminate food that causes discomfort to your child

At home, start with keeping track of the foods your child is ingesting. If there are any resultant symptoms or side effects from certain foods, record it down as well.

  • Keep a food journal with or for your child to see if you notice any occurrences of discomfort.
  • Eliminate any obvious offending foods from your child’s food plan for a minimum of 30 days.
  • Food elimination is easiest to do if you can record and eliminate foods while you are eating mostly at home. When you have home cooked meals, you can control the ingredients. It helps you to pay attention to symptoms and be consistent with recording the details.
  • Reintroduction of foods to assess and understand the body’s reaction after a period of rest away from that food.
  • Incorporate gentle, kid-friendly digestive support aids to reduce symptoms. Example, ginger and peppermint tea to soothe belly pains, deglycerized licorice chewable tablets to combat indigestion, bitters (available in health food stores) to support complete digestion and probiotics for assisting in regular and easy to pass stools.

Self-management of possible food intolerance symptoms is a great first step.

Why Failure to Thrive should not be left untreated

The thing is, FTT left untreated can lead to more serious health problems and diseases later in life.

Unaddressed digestive illness, food intolerance and wonky immune system functioning can over time turn in to autoimmune disease.

Autoimmune disease is one of the broadest and fastest growing categories of illnesses in our country.

In many cases, people affected are given a diagnosis of more than one of these diseases in their lifetime.

Some 50 million people are affected with autoimmune illnesses.

Autoimmune illnesses encompass Hashimoto's thyroiditis, Lupus, Alopecia, Celiac disease, type-2 Diabetes and many, many more.

And, finally, failure to thrive that progresses from childhood into adulthood also means malabsorption, malnutrition and deficiency diseases.

And this has the potential to affect nearly every system of the body (brain, eyes, nervous system, reproductive health, bones, teeth, etc.!).

BUT this is preventable earlier in life with basic nutrition intervention.

The key is knowing your body, what foods you tolerate best, how to help heal your digestive system and how to maintain your good health.

Next Step: Get Help For Your Child

If you have been working on this for your child for a while now, and too many foods appear to be offenders, or the removal and reintroduction of foods is too complicated, you may need to get professional help.

How a holistic nutritionist can support a child with Failure to Thrive:

  • Order non-invasive testing to ascertain IgG-mediated food antigen/intolerances
  • Establish a timeline for removal and reintroduction of offending foods
  • Review of food journal to find patterns of physical and behavioral connections to offending foods
  • Suggest proper supplementation to reduce inflammation from foods. This also helps to repopulate the digestive tract with the friendly bacteria (probiotics) necessary for calming the immune system
  • Ensure proper nutrient acquisition takes place easily and naturally for your child’s normal growth and development through meal planning, strategies, grocery shopping, label reading, etc.
  • Serve as a guide and supportive partner in a sometimes daunting and nerve-wracking journey with your child to uncover their root cause of Failure to Thrive.
Child Nutrition / Family Nutrition - 06/25/2018
snacks for teens header

Snacking Strategies for Teenagers

You are a busy teenager. Between school, homework, activities and friends, it may feel like there’s no time for healthy eating.

Boy is it tempting to go through the drive-through and grab a burger and fries, or a "Venti Sugary Coffee Drink," or even a bag of neon-orange chips from the vending machine.

Even if you eat three solid and healthy meals each day, you may still find yourself needing a fuel recharge.

Snacking on nutritious food can keep your blood sugar steady, your energy level high and your mind alert.

It's entirely possible to treat yourself to a healthy snack (even with a hectic schedule) with these snacking tips just for teens.

Why Healthy Snacking is Good for Teens

As a teenager you may have noticed that you feel hungry a lot. A person's young body demands more nutrients, so this is totally normal.

Snacks are a terrific way to keep the "hanger" away and get all of the vitamins and nutrients your body needs, but you’ll need to pay attention to what you choose.

In order to keep energy levels going and avoid unnecessary weight gain - steer clear of foods with lots of simple carbohydrates (sugars) like candy bars and soda or foods which contain a high of amount of refined grains and oils (like cereals, white bread products, fried chips, crackers, and cookies).

Instead, look for foods that contain both healthy fats and proteins.

Think: buffalo jerky + a handful of almonds.
Or: one hard boiled egg + 2 ounces of organic cheese.

Three Smart Snack Strategies for Teenagers

  1. Prepare healthy snacks in advance. When you make something (like granola or trail mix) you get to control the ingredients and put in what's good for you. Cut up fresh fruits and veggies like melons, celery and carrots earlier in the week and keep these in individual servings in the fridge so you can grab them on the go.
  2. Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have healthy food nearby. Half of a cheese or nut butter sandwich on whole grain bread also makes a great snack to have on standby.
  3. Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-grain pretzels with spicy mustard, rice cakes with almond butter and raisins, or fruit mixed with plain organic whole milk yogurt are healthy, tasty and easy.

Ten Tasty Treats for Teenagers:

  1. Lara bars, Kind bars, or other all-natural, low sugar granola or energy bar
  2. Cashews, almonds, pecans, pistachios (pumpkin seeds are a great alternative if you have a nut allergy or sensitivity)
  3. Smoothies (store in an insulated drink holder in your backpack to quench your thirst and hunger later in the day!)
  4. Homemade trail mix including nuts, seeds, dried fruit, dark chocolate chips, mini pretzels and dried coconut shavings
  5. Hard boiled eggs with sea salt and black pepper
  6. Garbanzo beans (try roasting them until they get crispy in the oven with sea salt and coconut oil)
  7. Cheese (preferably organic or from grass-fed cows)
  8. Plain whole milk yogurt (preferably from grass-fed cows, and flavored with a little honey or maple syrup)
  9. Organic and/or local jerky (bison, grass-fed beef, turkey or elk jerky are all available in health food stores
  10. Romaine lettuce leaf wrap with deli turkey, swiss cheese and hummus inside
Child Nutrition / Family Nutrition - 12/28/2017

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The information on this website is for educational purposes only and should not be considered medical advice. This information is provided to help you make informed decisions about your health. It is not meant to replace the advice of your primary physician.

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