Have a Healthy Happy Valentine Heart!

Make Your Heart Healthy!

It’s Valentines Day so lets talk about heart health! The heart is an amazing organ that works non-stop every second of your life.  Without its complete function you will not live. Disease and illness of the heart and other related illnesses can cause compromised heart function allowing you to live however not the kind of lifestyle you may enjoy.

Many factors can affect our heart health. Our diet, stress, other lifestyle factors like smoking and the amount of physical activity we get play a huge role in heart health.

In less than a minute, your heart can pump blood to every cell in your body. In about a day your heart beats 100,000 times pumping around 2000 gallons of blood containing oxygen and nutrients to 100 trillion cells through 60 thousand miles of blood vessels.  That is a huge job that requires a special muscle.

The heart is an organ and also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  The muscles in the heart are unique and do not fatigue. It only stops when oxygen is no longer available.  The demands put on the heart are so great; each cell in the heart muscle has many more mitochondria than other muscle cells have.  Mitochondria are the parts of the cell that make energy.

Exercise increases the hearts fitness so it can deliver more oxygen and nutrients throughout the body. Develop a good exercise program!

Because of the great energy requirements put on the heart, nutrition is very important.  Vitamins, minerals, essential fatty acids, enzymes and antioxidants are super important for heart health.

  • Studies show that a plant-based diet can even reverse heart and cardiovascular disease.  Vegetative foods provide a bounty of nutrients the body needs for great heart health.
  • Studies show Nuts and seeds daily reduce the risk for heart disease. They are anti-inflammatory and a good source of Vitamin E, which, is very important for cell membrane health and is also an antioxidant.
  • Omega 3’s from Salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking reducing the risk for cardiovascular disease
  • Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage.  The greater the volume of oxygen is needed in a cell to make energy, the higher the potential for free radical damage.  The heart is a big air and fluid pump.  So antioxidants are even more important for the heart muscle.
  • Magnesium is very important for heart health because it helps blood vessels relax potentially reducing blood pressure which, if high can damage the heart.
  • B Vitamins are critical for preparing foods into energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily related to heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.

Some of the best foods for heart health are:

  • Nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds, pecans)
  • Avocado
  • Dark chocolate
  • Leafy greens (spinach, kale, collards, mustard greens, turnip greens)
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Bananas
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Oats
  • Quinoa
  • Wild rice

The better question might be what foods are bad for heart health. That is a simple answer.  Any foods that are not good providers of vitamins, minerals, essential fatty acids, enzymes and antioxidants should be avoided.  This would mean any refined and processed foods.

Sugar is a poison that is the biggest cause of heart and cardiovascular disease.

The average American now consumes over 170 lbs. of sugar per year.  At the beginning of the 20th century, the average American consumed less than 10 pounds per year.  The rise in the intake of sugar over the past 20 years has created almost epidemic levels of diabetes, obesity and heart disease.  Unless we get the intake of sugar under control, the percentage of Americans suffering from lifestyle related disease and illness will continue to climb. Sugar is not the only food ingredient that is causing us problems; it is however close to being the worse, if not the worse.

A new study recently published in Journal of the American Medical Association concludes that sugar intake significantly contributes to illness and specifically increases cholesterol levels.

Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta examined the added sugar intake and blood fat levels in more than 6,100 adults.

  • Study participants consumed an average of 21.4 teaspoons of added sugars a day, or more than 320 calories a day from these sources.
  • The study also revealed, that people with the higher intakes of added sugars were more likely to have lower levels of HDL (good) cholesterol and higher levels of triglycerides, which studies have shown to raise LDL (bad) cholesterol levels.

The American Heart Association is recommending that women get no more than 6.5 teaspoons (25 grams) of added sugar per day and men get no more than 9.5 teaspoons (38 grams) per day.

  • A Dairy Queen Blizzard has 26 teaspoons (124 grams) of sugar
  • A 20 oz. Pepsi has 17.5 teaspoons (70 grams) of sugar
  • A 1.7 ounce bag of M%M Peanuts has 8 teaspoons (32 grams) of sugar

How do we cut out the excess sugar?

The first step is to read the food labels on the foods we eat. Look at the Nutritional Label. Check the area under carbohydrates; you will see fiber then sugar. If the amount of sugar is more than 7 grams per serving I would read the ingredient section to see where the sugar was coming from.  If they were from added sugars I would seriously consider looking for a healthier choice with less sugar.

Some people may be addicted to sugar. Most doctors do know believe that sugar is addictive and it may not be, however the physiological response from a quick rise in blood sugar is a corresponding quick drop in blood sugar that creates a craving for sugars to get the blood sugar back to a healthy level again.  This is a vicious cycle that some people may find hard to break. It takes about a week of eliminating added sugars from the daily diet to break it. If you do try it cold turkey, expect a headache and fatigue for a couple of days. Now you are free of the sugar cycle!

Partial list of added sugars

  • Beet Sugar, Brown Sugar, Cane Sugar, Confectioner’s Sugar, Corn Syrup, High Fructose Corn Syrup, Demerera, Dextrose, Granulated Sugar, Grape Sugar, Molasses, Muscavado Sugar, Raw Sugar, Refined Sugar, Sucrose, Table Sugar, Turbinado Sugar, White Sugar, Maple Syrup

Honey and molasses are natural and a better choice however they still cause a quick rise in blood sugar.

In my opinion the best choices for home use are stevia, xylitol and d-ribose (a sugar that produces more energy with very little blood sugar impact)

When shopping for foods, absolutely avoid high fructose corn syrups and limit the amount of added sugars to no more than 7 grams per serving.

Summary

  • Avoid added sugars, the healthiest sweeteners are  Truvia and raw honey.
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds.
  • Exercise daily
  • Reading food labels are an important habit you should develop. It is the first step in your road to wellness. If you do not know what you are eating how can you control it?
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water

Happy healthy eating!

Wally Bishop C.N.C.

Nutritionist

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

What Are You Eating? Better Find Out!!

Refined and Processed Foods Damage the Body!

Did you ever think that there might be harmful chemicals in your food? I am not talking about contaminants like pesticides. I am talking about natural compounds made harmful by the food processing or cooking methods we use?

There are harmful compounds in raw foods as well as cooked foods. For example; many foods (mostly dairy, beans and grains) contain lectins and cruciferous vegetables contain goitrogens and oxalic acid (cooking will neutralize most of the oxalic acid) and there are others as well.  However, most people never have a problem from consuming these compounds in moderation. Cooked foods, as long as they are healthy foods also give us detoxing nutrients. However, unhealthy foods like those that are refined and processed give us different challenges and little nutrition to help remove the unhealthy compounds.

What I want to discuss today is cooking or processing methods that create unhealthy and damaging compounds in our foods.

I do not want to make you paranoid about eating the foods you like. That’s not my intent. If you practice the 80/20 rule, eat and live healthy 80% of the time, you can have an occasional indulgence. When you eat healthy,  your body will have the nutrition to detox and function optimally.

Because of the rapid advancement in technology in the last century, we are faced with new discoveries alerting us to the hidden dangers in our foods.   We commonly hear about mercury, aluminum, fluoride, BPA’s and PCB’s. Now we need to pay attention to acrylamides and glycation.  You may have never heard of them, however, it is important you know about them.  Acrylamides and glycation have been around since man started cooking foods.

I am sure you are wondering acrylamides and AGE’s are now an issue. The Standard American Diet (SAD) is why!!  The SAD is nutrient bankrupt. If you eat healthy, the body can detox the acrylamide and AGE’s made from glycation.  When your total body stores of nutrition are high, your immune system and detoxing ability can function at a high level. This ability reduces your risk of adverse effects from the harmful compounds caused from different methods of food preparation.  When most of your diet is from a box, bag or plastic container you will end up with a fast food body.

Refined and processed foods didn’t exist until the late 1800’s. The decline in our health as Americans has a lot to do with the absence of nutrients in the diet. The body cannot detox naturally occurring or man-made substances without adequate nutrition. Refined and processed foods give very little nutritional value. They are in fact junk foods.

Advanced Glycation End Products (AGE’s) are harmful by-products of cooking with sugar, proteins and fat.  The body also makes some AGE’s as part of normal metabolic function however the amount of damage from this is small. Most of the harm to our bodies comes from the AGE’s in the foods we eat and these add to our aging process and disease formation. Because of chronically elevated blood sugar levels, diabetics have consistently faced the challenge of AGEs.  Unfortunately, this problem has now become an issue for the American public.  Over the past 30 years sugar consumption has increased dramatically.

The Standard American Diet is full of simple sugars like sucrose, fructose and galactose (milk sugar). Many of the natural sweeteners available today are at least 50% fructose or a fructose derivative, think high fructose corn syrup, corn syrup, agave nectar and agave syrup. These simple sugars undergo glycation at about 10 times a higher rate than glucose (blood sugar).  Fructose (list of fructose content in foods)seems to have the highest negative health impact because it tends to make many more AGE’s in the diet. This means we are accelerating disease and illness due to our nutrient poor diet of convenience.

When cooking foods, the higher the temperature, the longer the time and the type of heat determine the amount of AGE’s produced.  Dry heat produces substantially more AGE’s than wet heat.  Boiling, poaching, steaming and stewing are the cooking methods that produce the least amount of AGE’s and cooking, grilling, frying, baking, and broiling produces the most AGE’s.

AGE’s accelerate our aging at the cellular level.  Research performed over the past several years has shown that about 30% of the AGEs in food are absorbed into the body and remain in various tissues for considerable periods of time. In animal studies, restriction of dietary AGEs slowed the progression of atherosclerosis and diabetes. A study in humans found that a low-AGE diet reduced blood levels of C-reactive protein, which is a measure of inflammation and a known risk factor for heart disease.

AGEs form as food browns during cooking, primarily when foods high in protein or fat are subjected to high temperatures. Cooking at a higher temperature for a shorter period of time creates more AGEs than cooking at lower temperatures for longer periods of time. Also, exposure to dry heat produces more AGEs than cooking in liquid. Thus, broiling, frying, or grilling of meats creates more AGEs than boiling, poaching, or stewing. For example, a chicken breast broiled for 15 minutes contains more than five times as many AGEs as the same food boiled for one hour.  If you barbecue or allow meats to char ,not only do you have AGE’s you also have other cancer causing compounds. .

Research over the last 20 years has implicated AGEs in most of the diseases associated with aging like:

  • Alzheimer’s disease
  • Cancer
  • Heart disease
  • Type II diabetes
  • Kidney disorders
  • Atherosclerosis
  • High blood pressure
  • Stroke
  • Visual impairment
  • Skin disorders

The amount of AGE’s in food varies. In the list provided in this link you can see the foods with the highest AGE content are animal foods and a few roasted nuts.  Eat the nuts raw for the best health. There are very few AGE’s in plant based foods like vegetables and fruits, You can see the complete article and AGE content list at this link.

Summary

If you eat nutritious foods and prepare your foods in different ways, you will reduce the risk of health issues from harmful chemicals and compound present in everyday foods.

Enjoy your food but eat healthy to minimize your risk of disease and illness promoted through refined and processed foods.  Avoid as much sugar as possible particularly those foods high in fructose sugars. This does not mean avoid fruits. It means all things in moderation. You should consume three (3) times more vegetables than fruits. You should reduce your intake of all sugars and avoid any foods with high fructose corn syrup, agave nectar and agave syrup.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

How Much of Public Enemy #1 Are You Eating? More Than You Know!

An Attractive, Tasty Poison!

In my business I meet all types of people at varying degrees of wellness and varying level of health knowledge. Some people do not know the way they are eating and living is actually abusing their bodies, this is not common however.  Most people do know, I just think they don’t respect their bodies enough or love a damaging diet and lifestyle more than their concern to be healthy.

There are several foods and food ingredients that merit the label “Public Enemy” as far as their impact on our health.   There are two (2) that sit at the top and cause serious health issues. Today I am going to discuss what I think is the #1 food hazard to our health.  The reason it rates as number one is because it is is related to well over 100 adverse health conditions, is widely available in many foods and it is disguised under many names and food manufactures love to use it in its most unhealthy forms. Why? Because of money!  It is cheap and will make you crave the foods these unhealthy ingredient are in.   Simply put, it makes food manufactures a lot of money. I can’t totally fault them, they are responding to the demands of consumers.  We must change.

Do you have any idea what public enemy #1 is?  On average Americans eat 2 to 4 pounds of this stuff every week. In 1900 Americans only consumed 5 pounds per year. It is known by many names. It is a cheap favorite of food manufacturers. It causes havoc in your body and is responsible many adverse health conditions and diseases. This stuff is terrible for you and your children. Please visit our web page on Children and Adolescent Health to learn how to build healthy children.

Sugar!!!!!!! 

(I am not advocating a low carbohydrate diet)

There has been a lot of in the news recently about the negative health effects of sugar. Lets explore it!  Sugar really does act like a poison when it is in the wrong form or we consume too much of it. Sugar is linked to cancer, obesity, diabetes, high blood pressure, heart and vascular disease and others.

Sugar is a form of carbohydrate. The carbohydrate family is broken into 2 groups; fiber and starch.  Each of these groups have other sub groups. Starches are divided into simple and complex and for fiber into soluble and insoluble fibers. Let me be clear. I am talking about added sugars, refined and processed (a food man has altered and or removed part of ) sugars also known as simple sugars, not naturally occurring sugar in foods ( complex carbohydrates) from nature you eat such as beets, carrots or apples. The best sugars come from complex carbohydrates. Complex carbohydrates are foods with fiber and offer many health benefits.

Your body needs some sugar to be healthy. Your brain and central nervous system only use glucose (blood sugar) for energy.  Your cells favorite source of energy is glucose (blood sugar). In fact 40% to 55% of your calories should be from carbohydrates.  Blood sugar energy received from complex carbohydrates is the cleanest form of fuel to burn. Your carbohydrates should come from vegetables, fruits, beans, lentils and whole grains; complex carbohydrates.

Not all starches and sugars are the same. Avoid foods with a high glycemic load. It’s the glycemic load of food that is important. Look for foods with a Glycemic Load value of 10 or less. There are some of mother natures foods that you still need to be aware of  the sugar content. Some starchy vegetables that have little fiber can raise blood sugar quickly causing the same kind of problems that added sugars cause. For example; the glycemic load for dates is 22 which is high and the glycemic load for strawberries is 1 which is very low.  The glycemic load for a baked russet potato is 33 which is very high compared with a sweet potato which has a glycemic value of  11 to 16. The lower glycemic foods have a lot of healthy fiber which slow down the conversion of the starch to blood sugar. The rise in blood sugar is also influenced by the type of starch compounds present in the food such as amylose and amylopectin. Starches with a higher percentage of amylose had lower blood sugar and insulin responses.

I would not use artificial sweeteners as a replacement. Unpasteurized honey and black strap molasses are the best natural sweeteners, however use them sparingly because they are sugar. I do not recommend agave nectar or agave syrup. They are processed/cooked and have a higher ratio of fructose to glucose than does high fructose corn syrup (HFCS). The best sweeteners to use on a daily basis are Stevia and Xylitol.  They have little blood sugar impact. Sugar alcohols like Xylitol can cause gastric distress in some people if they consume too much. Try mixing the Stevia and Xylitol together for the best results. I recommend you get used to foods being less sweet. Try using less sweetener to break the addiction to sugars. By breaking the addiction to sugar you can avoid temptation by the sugary devil.

Sugar has made its way into almost every food stuff man is processing and refining. Sugar is added to bacon. luncheon meats, mayonnaise, peanut butter, dried fruit, fruit juices, tomato sauce, spaghetti sauce, prepared foods, cereal, granola, cookies, flavored milk, soft drinks, coffee drinks and hundreds if not thousands of other foods. Milk has about 3 teaspoons of sugar per 8 ounce glass.

The purpose of the added sugar is to make you eat more of the food it is in. It’s all about money. If you keep buying it, the food manufacturers will keep selling it. Stop buying it and they will begin to make healthier foods.
Your best defense is learning to read food labels and being able to find all the different names of sugar. When reading the food label pay special attention to the serving size and the grams of sugar per serving. Try to limit the amount of sugar you consume to 5 grams or less per serving. Look for foods that have 3 or more grams of fiber per serving.

Sugars Many Names

When reading the food ingredient list on the food label look out for these names

  1. Barley malt
  2. Beet sugar
  3. Brown sugar
  4. Buttered syrup
  5. Cane juice crystals
  6. Cane sugar
  7. Caramel
  8. Corn syrup
  9. Corn syrup solids
  10. Confectioner’s sugar
  11. Carob syrup
  12. Castor sugar
  13. Date sugar
  14. Demerara sugar
  15. Dextran
  16. Dextrose
  17. Diastatic malt
  18. Diatase
  19. Ethyl maltol
  20. Fructose
  21. Fruit juice
  22. Fruit juice concentrate
  23. Galactose
  24. Glucose
  25. Glucose solids
  26. Golden sugar
  27. Golden syrup
  28. Grape sugar
  29. High-fructose corn syrup
  30. Honey
  31. Icing sugar
  32. Invert sugar
  33. Lactose
  34. Maltodextrin
  35. Maltose
  36. Malt syrup
  37. Maple syrup
  38. Molasses
  39. Muscovado sugar
  40. Panocha
  41. Raw sugar
  42. Refiner’s syrup
  43. Rice syrup
  44. Sorbitol
  45. Sorghum syrup
  46. Sucrose
  47. Sugar
  48. Treacle
  49. Turbinado sugar
  50. Yellow sugar

Flour Based Products

Most breads, cereals, cookies, crackers and pastries have a high glycemic value. They raise blood sugar rapidly. Not all flour based products have higher glycemic load values however. Whole Grains when eaten in their natural form release sugars slowly.  Steel cut oats have a lower glycemic load value that rolled oats.  Enriched and refined flours have little fiber allowing the starch to turn to blood sugar rapidly. Even whole grain breads can cause a quick release of blood sugar because part of the bodies digestive process has already been performed.  To my knowledge the lowest glycemic bread is Ezekiel Bread.

In summary, to reduce your risk of developing a sugar related disease or adverse health condition avoid or limit simple carbohydrates by eating more vegetables, fruits, beans and whole grains. Use natural sweeteners, however, learn to enjoy foods that are less sweet. Break that sugar addiction, kick it to the curb and enjoy life.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

ADHD, What Influence Does Your Diet Have?

Feed Me Some Real Food!!

Have you or your child been diagnosed with ADHD? Maybe you suspect you or one of your children may have ADHD.

Good news, recent research shows your diet is one of the most influential factors for making ADHD worse or reducing or eliminating ADHD symptoms. Why use drugs first when the food we put in our bodies may have the most powerful health influence (good and bad) on ADHD? Start by examining the most basic and fundamental cornerstone of your health — the foods (and non-foods) you put into your body?

Dr. Lidy Pelsser of the ADHD Research Center in the Netherlands, and lead author of a study on food and ADHD, stated in an interview with NPR that ADHD is easy enough to regulate through diet.

“Food is the main cause of ADHD,” lead researcher Lidy Pelsser told NPR. “After the diet, they were just normal children with normal behavior. They were no longer more easily distracted, they were no more forgetful, there were no more temper-tantrums.” “The teachers thought it was so strange that the diet would change the behavior of the child as thoroughly as they saw it. It was a miracle, the teachers said.” After five weeks, more than 60 percent of the kids in the test group had seen their moderate-to-severe symptoms fade to mild or fall out of the clinical range altogether.

Always consult with your doctor before making any diet or lifestyle changes. Never stop taking medications unless approved by your doctor.

Alright, Lets Get Straight to the Point—-The Diet

The diet couldn’t be much simpler, really. It only restricts unhealthy foods.

To summarize, you are going to cut foods with preservatives, known allergen foods, some food colorings, added sugars and high glycemic foods. This is a low allergen diet. Most ADHD symptoms are heightened by food sensitivities and allergies.

If you did nothing but cut all dairy, beef and 90% of the sugar in your diet, you would see very positive changes. Incorporate the other changes and for most people, the positive impact will be simply amazing.

FIRST TWO WEEKS:

1) NO DAIRY PRODUCTS, especially cow’s milk. This is the single most important restriction. Instead try sugar-free Almond milk or sugar-free Rice milk. Drink water instead of milk.  Do not drink Sodas, Gatorade, sweet teas,  etc., they do not count as water.

2) NO YELLOW FOODS. Especially Corn or Squash. Bananas are white. Don’t eat the peel.

3) NO JUNK FOODS. If it comes in a cellophane wrapper, don’t eat it.

4) NO FRUIT JUICES or DRIED FRUIT. Too much sugar content. One small glass of apple juice has the sugar content of eight apples. Later on you can have juice, but dilute it with water 50/50. Dried fruit is normally coated with sugar and has concentrated sugars in them.  Limit fruits to 2 to 3 servings per day.

5) CUT SUGAR INTAKE BY 90%. If you can, cut it down to zero. Sugar is in just about everything, but give it a try. Do your best without going crazy.  This does not mean cut the sugar in real food like a sweet potato, carrots or beets. Eliminate as much added sugar as possible.  Some names of added sugars are; sugar, raw sugar, beet sugar, brown sugar, powdered sugar, cane juice, glucose, sucrose, turbinado sugar, maple syrup, rice syrup, malt, corn syrup, high fructose corn syrup, maltose, dextrose and corn starch. If you stay away from refined and processed foods you will have no problem with sugars.  If you have been consuming a lot of sugars in your diet, you may have a headache for a day from the withdrawal effects.

6) CUT CHOCOLATE BY 90%. Only consume 85% or higher dark chocolate. No more than a single piece, once a week.

7) NO ARTIFICIAL SWEETENERS (NutraSweet, Splenda, aspartame etc..) None. Period. Use Stevia in the Raw , Truvia or Pure Via.

9) NO PROCESSED MEATS. this includes luncheon meats, sausage, hot dogs etc….

8) NO meats, however if you must have meats, eliminate beef, eggs, chicken or pork, eat only lamb or turkey. Wild caught fish like cod, salmon or whiting is fine. If the package says it is in a sodium or salt solution for flavor or freshness do not buy it. It has preservatives.

10) NO FRIED FOODS, saute, grill, steam or broil instead.

11) AVOID FOOD COLORINGS WHENEVER POSSIBLE.

12) NO white bread, cereals, white rice and white potatoes. They turn to blood sugar very quickly. The best whole grains are; brown rice, oats, oat bran, quinoa and buckwheat.  Ezekiel Bread is Ok and is always in the frozen foods section. Wheat may be an allergen for some people.

13) LIMIT OR ELIMINATE refined and processed foods and most of the problem foods listed above become a non-issue. This means foods like Mac n Cheese, biscuits, rolls, pastries, most cereals, canned starchy foods like, Spaghetti O’s etc… This does not apply to canned beans or veggies. However always buy organic canned veggies when possible. If buying non organic canned foods, always rinse them very well.

14) NO REFINED VEGETABLE OILS, use only extra virgin olive oil or organic virgin coconut oil

This is a big change if refined and processed foods are a big part of your daily diet. No more mac and cheese, cereals, biscuits, etc….. However I will say that making these changes will have a profound effect on your overall health not just the ADHD

Eat as close to nature as possible, eliminate refined and processed foods, avoid known allergen foods, eat hypoallergenic foods.

Diet On-Going

You can start to add in other foods to see how they affect you or your child.  Add one food at a time. Over a 48 hour period check their behavior.  If there is no negative response then it may be a safe food.  One food I would not add back are dairy products.

Nutrients That Are Important.

Most people with ADHD are deficient in these nutrients.

Water, water, water. It flushes toxins from our bodies, give us energy and helps us focus. A good formula to determine your fluid needs is to drink 1/2 your body weight in fluid ounces of liquid. If you weight 200 pounds you will need at least 100 ounces of water or total combine liquid.

Omega 3 Fatty Acids– they are important for brain development and mental focus. (salmon, cod, halibut, sardines, krill oil, ground flax seed, flax oil, chia seeds, hemp oil)

ALA (alpha linolenic acid) , (a type of Omega 3 fatty acid) bests source is borage oil and primrose oil.

Protein– protein is very important for making neurotransmitters needed for healthy mental function. The best sources are; Turkey, lamb, salmon, cod, halibut, trout, quinoa, beans, lentils, nuts and seeds. You only need a small amount of protein to be healthy. To determine your protein needs, divide your weight by 2.2 to convert to kilo grams. Then multiply that number by .8 and that is how many grams of protein you need per day. If you are an athlete or have an illness you may need more protein.

Vitamins B6, B12 and Folate

Magnesium

Zinc

A great dietary supplement to help is Vive Energy Spice (not the chocolate for ADHD)

ADHD Drug Side Effects: Source http://www.adhdnews.com/adhd-drug-side-effects.htm

Summary

If you really want to reduce the symptoms of ADHD changing to a low allergen and low sugar diet can have a huge impact. In a matter of days positive changes will be noticed.

Other Great ADHD Articles

ADHD, It’s the Food

Food for the Brain

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.