healthy eating website

I need to look at this more often!  Really, really good stuff.  She actually makes me want to try brussel sprouts.

http://www.summertomato.com/

eating tip: a word about vitamins

Should children take multivitamins?  That question itself seems up for debate, depending on who you talk to.  One side says that children in America get adequate nutrition from the foods they eat, others say our over-processed diet is not providing the proper nutrients.  Depending on what kind of diet the individual child eats, I can see both sides of the argument.

I have one child who eats a very balanced diet, one who does OK, and one who is a fairly picky eater.  The picky eater has had an iron deficiency in the past.  I often feel like we do lack some variety in our diet, leaving out some foods we should probably be eating.  That's something we're working on!  So, our family has opted for vitamins for now.

Finding a good children's multivitamin is pretty tricky.  Most of what you see on the shelves these days have artificial flavors and boast a rainbow of artificial colors.  A few gummies are more natural, but often lack the full range of vitamins and minerals a growing child needs.

We have tried two vitamins that are all-natural.  There is a chewable version made by Freeda Vitamins.  My kids tried these with varying opinions about flavor.  Carob is pretty gross, but my youngest (who eats carob regularly) loved it.  My daughter got used to the fruit flavors although she didn't like them much at first.  My oldest would not touch them with a 10 foot pole.

The other kind we have tried and still use are capsules.  They are not cheap (I'm starting to wonder if vitamins really should be), but recently I found them for sale from this website for a reduced price and free shipping. Kirkman's is a great company to work with and we've found that although Josiah has many sensitivities to added vitamins even in food, he does well with this brand.  Even at 4, he can swallow these whole.  When he first started taking them, we mixed them into juice or yogurt.  For the older kids, swallowing pills was no problem and they preferred them to the chewables.  Kirkman also has chewable vitamins for children.  They make great vitamins for adults as well, with no fillers or other additives.

One great thing about both Freeda and Kirkman is that if you call the company directly, they will send you samples either for free or a small fee.

If you decide to give your children vitamins, take a look at the label of what you're currently using.  Then make the decision about what you would truly like for them to be ingesting.   Those with added colors and flavors may be doing more harm than good.

tweaking tip: a better breakfast

It has now been over a year since we've changed how we are eating for the sake of our youngest son.  Once a week (or so), I'll try to share a tip based on what we've learned.  Plus feel free to research on your own and make the best eating decisions you can for your family based on what you find.  Consider these posts a springboard!  We have a lot more tweaking to do here, and the more we learn, the more we realize there is much left to be learned.

It seems like if you have been raised in America, eating a bowl of cereal for breakfast is almost as American as apple pie.  After a childhood of watching cereal adds, I do remember that the manufacturers often said to eat their product as "part of this complete breakfast" which usually added toast, juice, and milk.  Still, cereal topped with milk and a glass of juice alone has been my breakfast of choice for many, many years.

As I read about the connections between ADHD and food, I was shocked to learn the "cereal for breakfast" mentality was exactly opposite of what kids really need for a good breakfast.  Not only is most cereal so processed that it is stripped of essential nutrients (which are then added back as "fortified vitamins and minerals"), it does not provide the fuel needed for a well-functioning brain.  To add insult to injury, most breakfast cereals have added flavors, colors, and preservatives.  Granted, something for breakfast is certainly better than nothing, but research has shown that starting the day with protein (coupled with carbohydrates) gives the body and brain the best start for the day, especially for kids with ADHD or attention challenges.

For some reason, many ADHD children seem to survive on a diet rich in carbs while avoiding protein.  This can cause dips in blood sugar which by itself mimics ADHD symptoms.  In our early days of Feingold, Josiah seemed to require an almost constant intake of protein to keep his behavior regulated.  Since he ate very little meat, he was probably not getting enough in his daily intake.  Meat is still not his favorite food, but he will eat some along with dairy products, nuts, and nut butters.  He seems to get hungry less than he used to, and his behavior is more stable.*

My kids have never liked cereal very much, although it does still find its way to our table in the mornings. The best choices include homemade oatmeal, homemade granola, and multi-grain cereals. Now we have added protein-rich foods like eggs, waffles with peanut butter, leftover meat, potatoes, cheese, and yogurt to breakfast table. These have become the main course, and cereal is more like a side dish. 

An added bonus of a protein-rich breakfast: kids stay full longer.  That's very helpful on a school day when lunch can be hours away. Most American children get plenty of protein in their diets.  To keep things balanced, don't forget to serve some at breakfast.

*I don't completely understand the connection yet, but it seems that food sensitivities can also affect blood sugar in some people.  Josiah has numerous food sensitivities, and now that we have uncovered them, his constant need for protein has leveled out considerably.