Your Back-to-School Nutrition & Exercise Plan

Transcription

1 Your Back-to-School Nutrition & Exercise Plan

2 meet today s expert: Laura Stevens, M.S. Laura Stevens, M.S., has been researching the role of nutrition and food sensitivities in ADHD for more than 25 years. She is considered a pioneer in this important field of study. She received her master of science degree in food and nutrition from Purdue University. In addition to her practice as a nutritional counselor, Stevens gives frequent lectures on ADHD. Founder and president of Nutrition in Action, Inc., and the developer of Your ADD/ADHD Newsletter, Stevens is the author of the book Solving the Puzzle of Your ADD/ADHD Child: Natural Alternatives for Hard-to-Raise Children.

3 the sponsor of this week s webinar is OmegaBrite: OmegaBrite is a 100% Natural Advanced Omega-3 formula delivering high EPA anti-inflammatory benefits for cognitive clarity and positive mood. Formulated over sixteen years ago, OmegaBrite continues to set the gold standard for purity, concentration and scientific efficacy in omega-3s. OmegaBrite is available exclusively at or omegabrite.com. ADDitude webinar sponsors have no role in the selection of expert, the expert's presentation, or any other aspect of the webinar production.

4 Your Back-to-School Nutrition and Exercise Plan for a Great School Year Laura J. Stevens, MS Research Associate Nutrition Science Department Purdue University

5 Keys for a Happy, Successful School Year!! A+ Diet Water Exercise (Sleep) Happier Child Healthier Child Better, longer attention span Less hyperactivity Better memory long, short Better achievement test scores Better grades, esp math Less aggression

6 A+ Diet 10 Goals with Each Meal or Snack Goal 1. Children with ADHD seem to do better with more protein in their meals, snacks. Protein sources provide amino acids, zinc, and iron. Lean meat, poultry, fish Eggs Beans Nuts

7 Goal 2. Avoid All Artificial Colors, Flavors, and Preservatives 43% of foods, beverages, candies children consume are artificially colored

8 Affects of Food Dyes (Courtesy Shula Edelkine)

9 February BEFORE THE DIET March 3 WEEKS ON THE DIET

10 Goal 3. Track-Down Sensitivities to Common Foods Cows Milk 64% Wheat 49% Chocolate 59% Soy 73% Eggs 39% Oranges 45% Egger J. 1985, Lancet 1(8428), pp

11 Goal 4. Serve 5-8 Servings of Fruits & Veggies Each Day WHY: Children with ADHD show excessive levels of oxidative stress! (Ceylan, Psych and Clin Neurosci, pp )

12 Fruit Servings ½ cup 100% fruit juice orange juice, tomato juice, V-8 juice Small apple, banana, peach, nectarine 16 seedless red grapes ½ cup dried fruit

13 Vegetable Servings 1 cup vegetable soup 1 cup tomato juice, V-8 20 cherry tomatoes 1 cup broccoli florets 1 cup carrot strips 2 cups raw spinach or dark green leafy veggies 1 baked sweet potato 1 white potato including skin

14 Goal 5. Serve Whole Grains 100% whole wheat bread, cereal, pasta 100% white whole wheat flour Oatmeal Brown Rice Popcorn

15 Goal 6. Essential Fatty Acids: Do some children with ADHD need oiling!?

16 What are Essential Fatty Acids? Oils that are essential for all cell membranes and eicosanoids (cell communicators) Must be consumed in diet/supplements because our bodies can t make them

17 Omega-3 Fatty Acids and ADHD Two families--omega-3 and omega-6 fatty acids Subgroup of ADHD children have significantly lower plasma levels of omega-3s Some studies have shown that omega-3 fatty acids improve hyperactivity and inattentiveness in ADHD children Stevens, LJ American Journal of Clinical Nutrition. pp Richardson, AJ Pediatrics, pp

18 Symptoms Associated with EFA Deficiency Stevens et al American Journal of Clinical Nutrition 62(4): Does your child have any of these symptoms?

19 Symptoms Associated with EFA Deficiency Excessive thirst Frequent Urination Dry Skin Dry unmanageable hair Stevens et al American Journal of Clinical Nutrition 62(4):761-8.

20 Add Omega-3 Fatty Acids to Diet Walnuts, flaxseed, dark green leafy veggies Canola oil Beans Navy, kidney, soy Omega-3 enriched eggs Cold water fish 2-3 times/week Tuna, salmon, sardines Fatty acid supplements: flaxseed oil, fish, Krill oil, primrose oil

21 Goal 7. Avoid High Fructose Corn Syrup Processed differently in the body than sugar Acts differently in brain increasing food intake In rats fructose group showed impaired learning & memory while sucrose group showed moderate learning impairments Affects gut microbes Hsu TM Hippocampus, pp

22 Goal 8. Greatly Reduce Sugar Intake Empty calories American Heart Association recommendation less than 6 t/day Fill up on sugary foods, no room for healthy foods Excessive sweetener disrupts dopamine and dopamine receptors in brain 7-day diet and behavior records more sugar consumed more destructive, restless, aggressive, hyperactive children became Wender, EH Pediatrics, pp Johnson, RJ Postgrad Med, pp Prinz RJ J Consult Clin Psychol, pp

23 Instead of Sugar, What Can You Monk fruit Use? Stevia Xylitol

24 Goal 9. Importance of Drinking Water Fluid intake affects behavior and learning Improved memory, ability to sustain attention and stay on task Better visual attention Better scores on digit-span and paircancellation tasks Improved cognitive performance Happier mood Choose water, not naturally or artificially sweetened, juice drink or soda, no artificial food dyes or flavors Benton, D Nutrients 3,

25 Goal 10. Eat Breakfast Every Day! 20-60% higher intake of iron, B-vitamins, vitamin D Learn better, more alert, stay on task better Raises school grades, especially math scores Better scores on achievement tests Less hyperactivity and disruptive behaviors Adolphus, K The effects of breakfast on behavior and academic performance. Front Hum Neurosci 7, 425.

26 Benefits of Exercise Improved sleep Beneficial effects on the immune system Weight control Decreased upper respiratory infections *Greater blood and oxygen flow to the brain *May improve short- and long-term memory *Increases neurotransmitters in the brain

27 Effects of One 20 Minute Bout of Exercise in Children with ADHD 20 ADHD children: Either read or used treadmill for 20 minutes Increased reading concentration Improved math scores Positive effects on brain electrical activity Pontifex, MB J Pediatrics 162(3):

28 Build Our Kids Success (BOKS) Mental Medicine!! Mother started free, before-school exercise 80 signed up Mission: Promote benefits of physical activity for mind, body, and community. Special Needs Teacher: I ve never had anything make such a difference in the lives of our kids. For more information go to: John Ratey s book, Spark. parenting.com/child/health/ness

29 Tommy, 8 Elimination diet Sensitive to milk, chocolate, artificial food dyes Tolerates sugar poorly Dry skin, excessive thirst Couch potato!

30 A Day in Tommy s Life: Breakfast Before Orange drink Fruit Loops with milk, sugar White toast with jam Milk After 100% orange juice Cheerios with almond milk, xylitol 2 scrambled eggs Almond milk

31 Other Breakfast Suggestions Chili Stew Cold roast beef Poached eggs on whole wheat toast Poached eggs on whole wheat English muffins topped with real cheese, melted Eggnog heat milk, eggs to 160 F

32 Tommy s Brown Bag Lunch Before Luncheon meat on white bread Potato chips Cookie Milk After Tuna salad on whole wheat bread Carrots with dip Red grapes Lemon, sugar-free cookie* Tomato juice

33 School-Bought Lunches Lunch #1 Lunch #2 Lunch #3 orange chicken beef hamburger grilled cheese brown rice whole grain bun tomato soup winter blend veggies baked French fries winter-blend veggies Fortune cookie vegetarian baked beans sugar-free Jell-O milk milk chocolate milk

34 Afternoon After-School Snack Before Chocolate cookie Kool Aid Chips Candy bar After Red grapes Cold chicken leg Carrots with dip Strawberry Almond Milk* or water

35 Tommy s after School Exercise Before Plopped down in front of TV Read, replied to Facebook messages, played computer games Faced homework with lack of enthusiasm, purpose to end it quickly, many errors After Join sports group at school Ride bike for 20 minutes Run around the block Dance to music inside for 20 minutes Attack homework refreshed!

36 Dinner Before Fast food hamburger & fries Coke Ice cream cone After Homemade chili Whole wheat crackers Dark green salad with tasty dressing Watermelon slice Homemade cookie Almond milk

37 After dinner exercise Before More TV watching and video games Argues with sister, breaks a lamp Delays finishing homework and makes lots of mistakes After Family bike ride Playing basketball Brisk family hike Dancing to music Finishes homework correctly

38 Bedtime Snack Before After Coke Ice cream Cookies Rice Dream Vanilla or Strawberry Ice Cream Topped with blueberries, strawberries, or peach Water

39 Tommy s Supplements 2 teaspoons flaxseed oil 250 mg magnesium If child develops diarrhea reduce dose Calcium (1000 mg RDA age 8) Almond milk 2 glasses = 600 mg 400 mg calcium citrate powder Vitamin D IU Zinc 10 mg

40 Recommendations for You! Change your child s diet to meet goals recommended above Drinks plenty of water Add exercise Choose supplements carefully

41 Food for Thought! Hippocrates: Let your medicine be your food and your food be your medicine! Your child truly is what he eats!

42 Solving the Puzzle of Your ADD/ADHD Child: Natural Solutions for Hard-to- Raise Children E-book Much Cheaper at Google Books!!!

43 Please enter your questions in the box to your right. Please note: Attendance and all questions are confidential. None of today s webinar attendees can see the names of other attendees nor can they see the questions being submitted. Only the moderator of the webinar will see your questions. ADDitude does not provide medical advice, diagnosis, or treatment. The material in this webinar is provided for educational purposes only.

44 Upcoming Webinars Wednesday, September 21 st at 1pm ET College Standouts: How to Empower Your Teen with ADHD/LD to Succeed on Campus with Theresa Maitland, Ph.D. Thursday, September 29 th at 1pm ET Comeback Kids: Building Resilience in Students with ADHD with Anna Vagin, Ph.D. Visit for announcements of ADDitude s upcoming webinars.

45 Thank You! If you missed any part of today s webinar, a recording is available for replay at. To continue the conversation, we invite you to join us on ADDConnect ADDitude s online community for attention deficit support and solutions where you can join our ongoing ADHD discussion groups: