By Carol Ann Brannon, MS, RD, LD

Do the ingredient lists of your child’s favorite foods confuse you? Do you suspect that your child’s diet is connected to his mood, behavior, learning difficulties and attention span?

Your suspicions may not be just in your head. Studies are beginning to show that to maximize brain development, minimize negative behaviors and help children learn, parents should be very aware of what their children are eating.

As parents, it’s our job to make sure our kids are safe and thriving. We monitor what they see, hear, smell and touch with the hopes that our vigilance will ensure their progress and contentment. What about the food they eat? Healthy eating goes beyond just making sure they eat their veggies. Parents need to be aware of possible toxins in food, where those toxins come from, and how to make sure their kids are getting safe food. The safeguarding of our children’s diet becomes even more imperative when it might impact the value of their learning.

Scientific evidence does indicate that artificial food additives, such as preservatives and food dyes, can affect the cognitive functioning and behavior of some children with learning difficulties (and illnesses that can interrupt learning). Other substances in our food, such as pesticides are also being linked to learning differences, ADHD and influence on brain development. In 1999, the Center for Science in the Public Interest reviewed 17 controlled studies (most focused on artificial colors, some examined the effect of allergens like milk and corn) and concluded that diet does adversely affect some children’s behavior, sometimes dramatically. A 2007 study in Lancet involving 153 preschool and grade-school aged children in the United Kingdom reported that dietary intake of artificial food colorings and additives, particularly the preservative sodium benzoate, resulted in an increase in hyperactivity. Many parents already suspect what science is starting to prove, that pesticides and additives in our children’s food can affect their brain development and behavior. Despite the lack of scientific consensus, there is a wealth of anecdotal evidence citing improvement in ADHD symptoms, including sleep problems and mood changes with diet elimination of artificial additives. Children affected by eczema, asthma, allergies, hives and hay fever may be more responsive to dietary interventions.

Optimize your organic choices Organic produce can be expensive. If you can’t make a complete switch to organic, the solution is to prioritize. According to the Environmental Working Group, families can reduce their pesticide exposure by 80 percent just by avoiding the most contaminated fruits and vegetables and eating only the cleanest. Families consuming five daily servings of fruits and vegetables from the least contaminated produce would ingest less than two pesticides daily. The chart below lists the “dirty” dozen and “not-so-dirty” dozen.
Dirty dozen Highest in pesticide residue Try to buy organic	Not-so-dirty-dozen Lowest in pesticide residue Okay for conventionally grown
• Peaches • Apples • Sweet bell peppers • Celery • Nectarines • Strawberries • Cherries • Pears • Grapes (imported) • Spinach • Lettuce • Potatoes	• Papayas • Broccoli • Cabbage • Bananas • Kiwifruit • Sweet peas (frozen) • Asparagus • Mangoes • Pineapple • Sweet corn (frozen) • Avocados • Onions
If organic meat is not in your budget…
• Purchase meat from grass-fed animals and/or hormone-free animals. • Choose low-fat meats as most toxins are stored in the fatty cells of animals. • Trim visible fat and skin from meat and poultry. • Limit red meat intake to two times or less a week. • Exercise portion control; 3 to 4 ounces is considered a portion. • Eat vegetarian meals twice weekly.

Children are more vulnerable than adults to toxins since, pound for pound, they eat and drink more than adults. The use of pesticides, synthetic fertilizers, hormones and antibiotics in our food has become routine. Advances in biotechnology have yielded genetically-modified crops, and the demand for “convenience” foods have contributed to the increased use of chemicals and additives. Since our kids still have to eat (and get to school and soccer practice and therapy/tutoring appointments and play dates and birthday parties), how can a busy family make sure they are eating the safest, most brainhealthy food? The good news is that there are simple steps parents can take to decrease the toxins in their kids’ food and maximize their learning potential.

The five most offensive food toxins
The first step is for parents to be aware of what is actually in the food they eat. The words “natural” and “wholesome” on food packaging can be misleading and don’t always accurately reflect how the food was grown and/or prepared. Parents need to become familiar with the following five toxic offenders and in which foods you are most likely to find them.

• Organophosphates (OPs) are the most common class of pesticides used on corn, soy, wheat, and various fruits and vegetables. Although the government has set allowable and “safe” limits for chemical residues on conventionally grown produce, a growing number of experts question the current “toxic threshold” (the lowest exposure thought to be harmful). Research indicates that pesticides and toxins are more prevalent in foods than originally thought. A 2002 study found children ages 2 to 5 who ate conventionally grown food had 8.5 times more OP residue in their urine than children who ate organic foods. A 2004 report released by Environment California stated that children exposed to agricultural pesticides can show deficiencies in intellectual development, stamina, balance, hand-eye coordination and short-term memory. New studies are emerging suggesting pesticides, particularly OPs, are linked to ADHD, obesity, diabetes, and learning disorders. Foods to check: fresh fruit and produce.

Learn the Label Lingo

• Produce, meat, poultry, eggs and dairy products bearing a green and white “organic” seal have met stringent USDA standards and passed inspection. If labeled “100% organic,” the product has no synthetic ingredients. If labeled “organic,” it has a minimum of 95% organic ingredients. Both may use the USDA organic seal. • Food labeled “made with organic ingredients” must contain at least 70% organic ingredients, but may not use the seal USDA organic seal. • The terms “free-range” or “natural” do not necessarily mean “organic,” “hormone-free,” or “antibiotic-free.” • The term “natural” is not regulated by the USDA and broadly refers to minimally processed foods that are free of synthetic preservatives, artifi cial additives and flavor enhancers. The majority of raw meat and poultry found in grocery stores fits this definition. • If you see the following on food labels, you know you are not making the safest choice for your family. * The worst offenders in artificial colors are Red #40 and Yellow #5. These have been known to cause hyperactivity. * Monosodium glutamate (MSG) is a neurotoxin and excitotoxin that crosses the blood-brain barrier and excites brain cells. It’s widely found in processed foods and associated with migraine headaches in some individuals. * Acesulfame-K, Aspartame (Equal® and Nutrasweet®), Sucralose (Splenda ®), Saccharin (Sweet and Low®) are artificial sweeteners. They are considered “safe” according to government standards, but studies are inconclusive regarding their long-term effects. They have been known to cause migraines and seizures in some individuals. * The preservatives BHA, BHT and sodium benzoate may cause a variety of health and behavior problems. BHT has been banned in other countries. Sodium benzoate is widely used in soft drinks.

• Mercury is released into the air and water from coalfired power plants, as well as municipal and medical waste incinerators. Bacteria in sediments and water convert mercury to the more toxic form, methylmercury, which enters the aquatic food chain, resulting in methylmercury- contaminated fish. The American Academy of Pediatrics advocates that minimizing mercury exposure is essential for optimal child health (especially for pregnant women, women who may become pregnant, nursing mothers and young children) because mercury adversely affects many aspects of development, in particular brain maturation. Food to check: fish.
• Artificial food additives make up the more than 3,000 chemicals that are added to our food. Flavor enhancers, dyes, sweeteners and preservatives all serve to give food a longer shelf-life and a more appealing appearance. Today’s foods are first “refined” (stripped of important nutrients and fiber), then highly processed with artificial additives, and then fortified with vitamins, minerals and other nutrients. Foods to check: processed foods.
• Dioxins are unintentional byproducts of industrial activities that are released into the air and settle in water bodies, where they build up in fish and on grasslands where they are then ingested by cows. Polychlorinated biphenyls are a class of chemicals used in electrical equipment, hydraulic fluids, adhesives and other products. Although banned in the United States in 1979 due to evidence of toxicity even at low levels, their widespread use and persistence in the environment means that they will be present in our environment and food for years to come. These chemicals are especially toxic to growing, developing brains. Prenatal exposure can result in permanent IQ deficits. Foods to check: conventionally produced meat, fish, and dairy foods, especially those high in fat.
• Lead is a toxic metal that was used for many years in products found in and around homes. It can enter drinking water from plumbing materials, and may cause arange of health effects including behavioral problems and learning disabilities. Children 6-years-old and under are most at risk. A variety of factors can result in lead-tainted water. See www.epa.gov/safewater/ lead/leadfactsheet.html for facts about how to determine if your drinking water might contain lead.

Web and Print Sources Food toxins and learning differences - Bock K and Stauth C. Healing the new childhood epidemics: autism, ADHD, asthma, and Allergies. New York: Random House; 2007. - Persistent pesticides linked to ADHD, obesity, and diabetes. School Pesticide Monitor. Jan/Feb 2007;7(1):1-2. - Learning Disabilities Association of Maine. Healthy homes and families: how to reduce your family’s exposure to toxic chemicals at home. URL: www.ldame.org. - Lemer, Patty, Envisioning a Bright Future: Interventions that Work for Children and Adults with Autism Spectrum Disorders, Santa Ana, CA: OEP Foundation, Inc. 2008. www.ncbi.nlm.nih.gov/pubmed/17825405 (information on 2007 Lancet study) www.cspinet.org www.toyourhealth.com www.children.webmd.com/… www.beyondpesticides.org/… (PDF) www.feingolddiet.org Choosing organic produce/meat/dairy www.organic-center.org www.foodnews.org www.eatwild.com www.helpguide.org/… www.fmi.org/media/… (PDF) www.organic-center.org www.localharvest.org/csa/ www.eatwellguide.org Monitoring the mercury in fish www.epa.gov/waterscience/fish/advice/ www.nrdc.org/health/effects/mercury/… (PDF) http://greenliving.about.com/… Organic container gardening www.planetnatural.com/… www.life.gaiam.com/…

11 ways to detoxify the family diet

Below are 11 simple changes families can make to lessen the toxins in their diet. Remember, small changes make a big difference. Parents can choose one change each month, and within a year all the changes will be routine healthy habits. If your family members are big meat eaters, then you can choose just that one area and commit to eating organic beef or chicken.

1. Focus on plant foods: whole grains, fruits, vegetables, beans, nuts and seeds. Try to eat these foods before they are processed (an organic apple instead of apple juice, whole grain bread instead of white bread). Buy local produce since imported produce may be higher in pesticides than US-grown produce.
2. Look for sports drinks and juice that are not artificially colored, or that use natural sources of color (beet juice).
3. Avoid artificial sweeteners. Many products that are labeled “sugar free” contain artificial sweeteners.
4. When it’s feasible, choose organic produce (see Optimize Your Organic Choices).
5. Also when it’s feasible, choose low-fat (children 2-yearsold and younger need whole milk), organic animal products. Organic meat, poultry, eggs and dairy foods come from animals not given antibiotics or growth hormones, and they must be fed 100 percent organic feed which is free of any animal by-products, hormones, antibiotics or other drugs. Grass-fed meats are preferable.
6. Test your water for lead which can leach from old pipes or from the solder in pipes no matter what the age of the house. See the Environmental Protection Agency’s guidelines on testing your drinking water (www.epa.gov). Even if you have lead in your water, you don’t necessarily have to replace your pipes. See the National Safety Foundation (NSF) Web site at www.nsf.org to learn more about water filtration.
7. To help block the storage of lead in your child’s body, serve your family meals that are low in fat and high in calcium and iron, including low-fat dairy products and green vegetables.
8. Be aware of mercury levels in fish.
9. Become fluent in reading ingredient lists and labels.
10. Plant an organic container garden. You don’t need to plow up your back yard to grow your own organic veggies.
11. Consider joining a community support agriculture group. For a fee, families can pick up locally grown organic produce each week. Check out www.localharvest.org/csa/ for more information.

With our busy lives and recovering economy, it’s easy to reach for the convenient and inexpensive food. Changing our eating habits may seem overwhelming and outside the budget, but by setting small realistic goals and by making one change at a time, parents can make a big difference in the safety of their kids’ food. And, safer food means a healthier brain.

Read Part II: Related Article: Making the Connection: How Where We Live Impacts Learning then take the Kids Enabled Making the Connections Survey.

This article has been made possible by a 2008 grant from the Learning Disabilities Association of America, Healthy Children’s Project. It is the hope of the LDAG and Kids Enabled to continue informing parents of the toxic risks that can impair learning, some of which are preventable before birth. If you would like more information on the Healthy Children’s Project and current legislation to reduce environmental toxins please visit, www.healthychildrenproject.org. If you would like to get more involved in reducing environmental toxins in Georgia, please email us at info@kidsenabled.com.

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Making the Connection: How What We Eat Impacts Learning

By Maggie Parry

Children, because they are still growing, are far more vulnerable to the neurological damage environmental toxins can cause. With the number of children diagnosed with learning differences increasing almost exponentially, it’s important for parents to know the most common household toxins and how to decrease their presence in the home.

When you read reports of yet another toxin hiding in your house, it’s easy to feel overwhelmed about how to make your home safe for your children. The harsh cleansers, the pesticides, the carpet fibers and even the kids’ toys all seem to contain something harmful. Before you outfit your family in Hazmat suits and just hope for the best, be encouraged that even small steps taken to detoxify your home can make a big difference. Anca Novacovici, founder of Eco-Coach, a Washington, DC-based company that performs home eco-audits says, “You only need to change what you can fi t into your daily routine and what makes sense fi nancially.” Otherwise, if you feel overwhelmed or resentful of the time it takes to make changes, you’re less likely to do anything at all.

While the body of scientific research on how household toxins affect learning and brain development in children continues to grow, there is still much more that is unknown. The research that does exist, however, points to some real problems. Elise Miller, executive director of the nonprofit Institute for Children’s Environmental Health and national coordinator of the Learning and Developmental Disabilities Initiative, reports, “We all have hundreds of chemicals in our bodies today that didn’t exist a few decades ago. And we’re seeing increases in learning and developmental disabilities as well as many other chronic diseases. Currently, one in six children under the age of 18 has some kind of learning, or developmental, or behavioral disorder.”

Because of their unique developmental issues and patterns, children are especially vulnerable to the damage these toxins can cause. Dan Orzech, in his article, Chemical Kids: Environmental Toxins and Child Development, states, “Children living in homes contaminated with pesticides had almost twice as much of the chemical in their blood as their parents. And in a home with radon, a 6-month-old child will receive twice the exposure as an adult, according to the World Health Organization.”

The toxic 10

These chemicals, found in many everyday household items, may cause cognitive and learning issues in children. Parents should familiarize themselves with the terminology, so they know how to interpret labels and ingredient lists.

1. Formaldehyde evaporates from cushions, carpet, particleboard and the adhesives used to manufacture most inexpensive wood-based products.
2. Radon is a gas produced by naturally occurring uranium in soil and water and leaks through areas of lower pressure (cracks in the foundation). As it degrades, its toxic decay attaches itself to dust.
3. Lead levels once thought to be acceptable are now thought contributory to learning disabilities and behavioral problems. Though lead-based paint was banned in 1978, one of the biggest sources of exposure is lead dust released during home renovations.
4. Carbon monoxide can come from an unserviced furnace that burns propane, butane or oil.
5. Arsenic is found in many household pesticides and is increasingly used as a wood preservative.
6. Brominated fire retardants (BFRs) are added to many household items (electronics, mattresses, couches, carpets, upholstery) to prevent the spread of fire. The toxins in BFRs can escape into the air during product use.
7. Plastics can contain polyvinyl chloride, polystyrene and polycarbonate which can leach into food when heated.
8. Phenols, are found in disinfectants, antiseptics, perfumes, mouthwashes, glues and air fresheners. When used excessively or in a small, unventilated area (like some small bathrooms), these products release toxic levels of pollutants.
9. Phthalates, (plasticizers), are in hair spray, shampoos, fragrances, deodorants and some plastic bathtub toys. Along with increasing the durability and flexibility of plastics, phthalates also bind the color and fragrance in cosmetic products.
10. Pesticides encompass a variety of chemical formulas that kill everything from tiny microorganisms to rodents.

A home detox plan for busy lives

Consider the four basic elements that humans need to survive: air, water, shelter and food (for Kids Enabled’s guide to choosing toxin-free food, see the article entitled Making the Connection: How What We Eat Impacts Learning). You can create a home detox plan by using the three elements of air, water and shelter as your guide. Below is a list of simple changes you can make for each element to make your home healthier. If you pick one element at a time, one room at a time and make one change at a time, you can slowly but effectively enact the changes that will ensure a healthy home environment for your children.

Air

• Open your windows and doors. According to Tom Kelly, director of the indoor-environments division at the Environmental Protection Agency (EPA), “indoor air can be two to five times more polluted than outdoor air.” Indoor air can’t circulate and gets trapped, creating a “soup” of pollutants.
• Filter the air in your home with a HEPA (High Efficiency Particulate Arresting) air filter. You can use a stand-alone unit in different rooms or have one installed into your central air system. Check out the article Clean Your Air at www.wholeliving.com for a comprehensive guide to the air filters and purifiers currently available.
• Test for radon which is odorless, colorless and tasteless. Inexpensive home testing kits are available at Home Depot, or through the National Safety Council at www.nsc.org. To find your state radon office, see www.epa.gov/iaq/whereyoulive.html.
• Replace your artificial fragrances and air fresheners. In the interest of making a sale, manufacturers add synthetic fragrance to everything from hair conditioner to clothing. Rebecca Sutton, an environmental chemist with the Environmental Working Group (EWG), says, “Repeated exposures over a lifetime are creating a toxic soup in our bodies. There’s little regulation and these substances don’t necessarily get tested.” She suggests doing two things: use fragrance free products (but check the ingredients list to make sure), and use home and beauty products scented with natural ingredients (plant products). The article, Replacing Your Artificial Fragrances, at www.wholeliving.com offers a comprehensive guide on how to recognize the good and the bad in fragrances.

Water

• Test your water for lead which can leach from old pipes or from the solder in pipes no matter what the age of te house. Even if you have lead in your water, you don’t necessarily have to replace your pipes. See the National Safety Foundation (NSF) Web site at www.nsf.org to learn more about water filtration.
• Filter your drinking water, which may contain varying levels of chlorine, toxic metals and pesticides and microbes. To remove these, the Natural Resources Defense Council recommends using a water filter with NSF/ANSI Standard 53 certification.
• Filter your shower water to keep your skin from absorbing chlorine and other waterborne toxins. Shower head filters are widely available and cost between $30.00 and $50.00.
• Don’t dump hazardous household products down the sink. Keep paints, used oil, cleaning solvents, polishes, pool chemicals, insecticides and other hazardous household chemicals out of drains, sinks and toilets. Contact your local sanitation, public works or environmental health department to find out about hazardous waste collection days and sites. If a local program isn’t available, you can request one at http://www.nrdc.org/water/pollution/gsteps.asp.
• Use natural fertilizers such as compost, manure, bone meal or peat whenever possible. Compost set-ups are widely available at garden supply stores, or you can make your own (get the details on how at www.epa.gov/epawaste/conserve/rrr/composting/by_compost.htm).

Shelter

• Be aware of possible lead in home products such as antique furniture, costume and children’s jewelry, the glaze on some pottery and on older bathtubs, and on products made of PVC plastic. If you choose to keep these items, place them out of reach of children. Home lead tests are usually available in home and hardware stores.
• Use natural products as much as possible to avoid BFRs (brominated flame retardants). More and more companies are substituting safer flame retardants into their products. Research before you buy. Many specialty retailers can supply organic and natural fiber mattresses or bedding. See www.safer-products.org for more alternatives in furniture and household products.
• Be aware of pressure treated wood can be a source of arsenic poisoning. The good news is that the EPA halted the manufacture and sale of arsenic-treated wood for most residential uses in 2004. If you suspect that wood in your home may contain arsenic, you can order a test from http://www.ewg.org/reports/poisonwoodrivals/orderform. If replacing arsenic wood (such as a deck or a children’s play area) is not economically feasible, there are still steps you can take to make these areas safer. Sealing the areas every six months with a penetrating deck treatment is effective, but avoid using some “deck washing” products as some of them can convert the chemicals to more toxic compounds. For more ways to make these areas safer, see http://www.healthybuilding.net/arsenic/index.html.
• Clean your home (shelter) with natural products. Check all labels of your cleaning products and stop using those that are marked “caution,” “danger,” “poison,” or “warning.” Use safe alternatives such as baking soda, vinegar, lemon juice and water when possible. For recipes on how to make your own cleaning products, see the article Clean Green: Natural Cleaning Products at www.wholeliving.com. If you’re not a “make it yourself” type, then there are many natural products for sale. Just make sure you check the ingredients list. Many products that claim to be natural are not!

For our kids

Healthy habits start with one small step: eating an apple instead of cake, taking the stairs instead of the elevator, bringing groceries home in reusable bags. Creating and nurturing a healthy home begins the same way – with one positive change at a time. And though the steps may be small, the benefits are felt in a big way. We feel a sense of pride and accomplishment at doing what’s best for our kids. Our bodies feel strong. Our homes are cleaner! Most importantly, our kids will have the promise of a healthier future.

Read Part I: Related Article: Making the Connection: How Where We Live Impacts Learning then take the Kids Enabled Making the Connections Survey.

This article has been made possible by a 2008 grant from the Learning Disabilities Association of America, Healthy Children’s Project. It is the hope of the LDAG and Kids Enabled to continue informing parents of the toxic risks that can impair learning, some of which are preventable before birth. If you would like more information on the Healthy Children’s Project and current legislation to reduce environmental toxins please visit, www.healthychildrenproject.org. If you would like to get more involved in reducing environmental toxins in Georgia, please email us at info@kidsenabled.com.

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Making the Connection: How Where We Live Impacts Learning

Do you feel like a short-order cook at mealtimes to accommodate the picky eaters in your family? Are you concerned about the nutritional quality of your family’s diet? If so, you are not alone. Luckily, there are strategies you can employ to help transform your picky eater into a healthy eater.

Eating skills and food preferences evolve and develop throughout childhood. While we assume eating comes naturally, it is actually a complex process that involves all five senses, as well as the mechanics of chewing and swallowing. For many children with special needs, especially children with sensory integration challenges, eating can be an overwhelming experience. The results are often mealtime conflicts and parental concerns regarding nutrition and the possible negative effects on growth and development.

Parents can help their child become a healthier eater. It starts with assessing your child’s eating habits and determining where he is on the eating continuum. At one end of the continuum are the resistant eaters, in the middle are picky eaters, and at the opposite end of the continuum are healthy eaters. I prefer to characterize a child’s eating temperament with positive terms: resistant eaters are “a la carte,” picky eaters are “selective” and healthy eaters are “smorgasbord.”

There are Ten Commandments, or strategies, for overcoming “selective eater syndrome.” These strategies are applicable for “a la carte” eaters, but a more intensive, multidisciplinary therapy (speech, occupational, nutritional) is often more beneficial. These commandments are proven to be effective if parents are purposeful, persistent and positive. Will your efforts be rewarded with success? Yes, as long as you realistically define success. Consider it a success when your child allows a new food to be placed on his plate. Celebrate the first bite of a new food (even if it is spit out). Remember, helping your child develop healthy eating habits is a process. A healthy diet is essential to optimal wellness, cognitive development and performance.

Ten Commandments for Overcoming “Selective Eater Syndrome”

1. Be Responsible: Parents are the nutritional gatekeepers for their child and are responsible for:
   • What a child eats: choose whole grains, fruits, vegetables, lean meats, low-fat or skim dairy foods, “good” fats and healthy beverages
   • Where a child eats: establish places where eating is allowed
   • When a child eats: establish time guidelines for meals and snacks and stick to those times
2. Be Accepting:
   • Of how much your child eats
   • Of when your child says he is not hungry
   • Of your child only taking one bite of a “new” food
3. Be Persistent: Many parents stop offering a new food after a child refuses it once or twice. Research shows it takes 12 to 15 exposures before a child accepts a new food.
4. Be a Positive Role Model: Set a good example for your child. Let him see you enjoying healthy and new foods. Sit down with your family to eat. Don’t eat on the go or in front of the television.
5. Be Mindful Focus on Food and Portions:
   • Eat without distractions. Children with sensory issues can be overwhelmed with the smell of food, the diversity of textures and the loud sounds from TV.
   • Pay attention to portion sizes. Do not eat right out of a bag or box. Portion out an appropriate serving.
   • Don’t allow children to “graze” during the day.
   • Portions for toddlers and preschoolers are smaller. Begin with 1 teaspoon of “less favorite” foods and gradually increase to 1 tablespoon.
6. Be Creative: Think presentation and nutritional enhancement. If your child refuses to eat a particular food, offer it in a different way. For example, if your child doesn’t like steamed broccoli, perhaps he will like raw broccoli with dip. Add fat-free refried beans to spaghetti sauce or taco meat, or try adding shredded zucchini or carrots to muffins.
7. Be Respectful: Allow your child to have eating quirks or wishes within reason. For example, respect that your child likes his sandwich cut diagonally or that he eats one food at a time.
8. Be Proactive: It’s important to expose picky eaters to a variety of foods. Allow your child to wash, handle or even play with foods he doesn’t like. Involve your child in menu planning and preparation. A child who helps prepare a dish is more likely to try the new food.
9. Be Calm: Avoid engaging in bribes or battles over food. Gain your child’s trust by inviting, instead of commanding, your child to try a new food. Give him permission to spit out the bite of a new food. Repeat this again and again in a non-confrontational manner.
10. Be Purposeful/Intentional: Make family meal times a priority by eating at least one meal together each day as a family. Keep the atmosphere light and happy. The dinner table is not the place for confrontational family discussions. Have family members share something good or funny that happened to them during their day.

By implementing these commandments, you can help your child enjoy a healthy, well-balanced diet for a lifetime. It may not happen overnight, but your persistence will pay off with positive results for your entire family.

Carol Ann Brannon, MS, RD, LD is a registered, licensed dietitian in private practice in metro-Atlanta. She provides evidencebased nutrition therapy and food guidance/ coaching for busy parents. Carol Ann specializes in autism, ADHD, food allergies/intolerances, sensory integration issues, obesity, diabetes and polycystic ovary syndrome (PCOS). Yet, her most fulfilling role is being mom to four active and unique children. Carol Ann can be contacted at 404-409-1747 or cabnutrition@bellsouth.net.

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The Ten Commandments for Developing Healthy Eaters

Armed with essential information on benefi cial fats, parents can help their children’s brains develop and function better.

Did you know that two-thirds of the human brain is com posed of fats? Are you aware that the coating surrounding the neurons in the brain is 75 percent fat? All fats serve a purpose to a developing body, but not all fats are created equal. Optimal brain function depends on what kind of fat is in a child’s diet. It’s critical to know, especially for parents of growing children, which fats build and sustain brain power, and which fats are harmful to healthy brain function. Fats that have been labeled “bad” (such as saturated) may increase the risk for certain diseases while those labeled as “good” (such as mono- and poly- unsaturated fats) maximize the brain’s ability to function. The following is a Fats Primer to help parents navigate the facts and make wise food choices for their children.

“Bad” Fats

Saturated
Saturated fat is primarily found in high-fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, but ter, cheese and tropical oils: coconut, palm and palm kernel. These are the fats that clog arteries, cause heart attacks and strokes and raise cholesterol. The human body needs only a small amount of saturated fats (about 20 grams a day). Yet Americans, especially children, consume amounts which far exceed the recommended daily amount. This leads to a dangerous imbalance in essential fatty acids which affects brain development and function.

Trans Fats
Trans fats were invented so liquid oils used in food processing would have a longer shelf life. They are found primarily in commercially packaged foods, fried food from some fast food chains and most packaged snacks. Kelly Dorfman, in her article, Fat: A Moment in the Mouth, Forever in the Brain, discusses the affect of trans fats on brain development:

“What started as a food manufacturer’s dream has turned into a brain development nightmare. The last three generations have been brought up on fats that make a nice cookie but were never meant to be part of brain tissue… The composition of that brain fat directly reflects the fat composition of the diet. In a balanced situation, the brain would be composed of a combination of saturated and unsaturated fats from meats, fish, nuts and grains. Unfortunately, hydrogenated oils (trans fats) are not chemically equivalent to the fats found in whole foods…. When these altered fats are consumed, the body forces them into the spots reserved for natural fats, with potentially deleterious effect… For the last three generations we have increasing numbers of people whose brains “function differently” and consequently are distracted or have learning problems. Their brains may be trying to send neurological impulses and conduct business using neurons created from fats that are hard and inflexible. The result is inefficiency.”

Trans fats effect the electrical activity of the neurons by replacing the natural fats in brain cell membranes. According to the Center for Science in the Public Interest, brain cells must remain flexible in order to maintain optimal function. This flexibility is achieved through a balance of healthy fatty acids in the cell membrane. Trans fats stiffen the cell membrane and interrupt normal communication between neurons. This causes cellular degeneration and poor mental functioning.

The good news is that many food manufacturers and restaurants have removed trans fat from their ingredients and menus. Beginning in January 2006, the FDA required food companies to show on nutrition labels the amount of trans fat in each serving. While much of food packaging now reads “0 Trans Fat,” it’s important to know that products containing half a gram of trans fat or less are allowed to claim the amount as zero. This means that you can eat several servings of a “trans fat free” food and still ingest trans fat. The best way to check for trans fat is to read the ingredients label; if you see the words “partially hydrogenated” or “hydrogenated” in front of the word oil, the food probably has a small amount of trans fat. This doesn’t mean you shouldn’t eat the food, but you should limit the amount you eat – a little can add up to a lot.

“Good” Fats

There are two main categories of unsaturated fats: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). These fats contain the essential fatty acids (EFA) needed for healthy brain development and function. These fatty ac ids are considered “essential” because the human body cannot manufacture them ñ they must come from the food you eat. The two primary EFAs are:

1. Alpha-linolenic acid, or Omega 3
2. Linoleic acid, or Omega 6

Studies show that EFAs can actually boost intelligence. However, an imbalance of fatty acids may be linked to hyperactivity, depression, brain allergies and schizophrenia. To ensure healthy brain development and function, the balance ratio of EFAs (Omega 3 to Omega 6) should be 1:1 to 4:1. In general, Western diets have at least 20 times more Omega 6 fats (from saturated fats) than Omega 3 fats. This imbalance can be corrected by eating more foods rich in Omega 3 fat. Walnuts, flax seeds, sesame seeds, avocados, some dark leafy green vegetables, extra virgin olive oil and salmon are just a few of the foods that can add more Omega 3 fats to a diet. To gain a better balance between Omega 3 and Omega 6 fats, limit meats, cheeses, butter and foods prepared commercially with coconut and palm oil. Start by substituting these saturated fats with lower fat versions, such as skim milk, and adding more polyunsaturated and mono unsaturated fats (see Three steps to a brain-boosting diet).

Remember that fats are an important part of every child’s diet. According to KidsHealth.org, fats

• are essential to growth and development,
• aid in the absorption of some vitamins,
• are the building blocks of hormones,
• are necessary for insulating all nervous system tissues,
• can protect against heart disease.

Substituting the unhealthiest fats in your family’s diet with healthier options is simple when you understand how fats nurture and sustain the human body. Start by choosing one or two foods in your child’s diet and substituting those foods with a better fat alternative. Be creative and get your kids involved with making choices. They can “invent” new toppings and menu items to give their brain “super powers.” As you and your family make healthier choices, you’ll be reaching that balance of “good” and “bad” fats that is necessary for optimal brain health.

Maggie Parry is a writer and editor for Kids Enabled.

• Instead of these fats…. Try these for a brain boost!
• Whole milk Skim or 2 percent
• Butter or cheese Low fat versions or, veggie spreads,
• Ice Cream Soft serve yogurts sorbet
• Red Meat Omega 3 rich fish, veggie substitutes

www.goaskalice.columbia.edu

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The Skinny on Fats: What’s Best for the Brain

If you’re looking to boost your child’s brain power and help him soar to the head of the class, brain-building nutrients packed into his lunchbox could be your answer. Research shows certain foods can enhance school-age children’s learning, improve focus and provide enough energy to keep their teachers busy all day!

The foods children eat at lunch can have a great impact on their performance throughout the afternoon. Lunches should be healthy, fun and a tag-team event. The more your kids take part in planning their lunches, the more likely empty lunchboxes will return home.
Powerhouse lunches should contain a balance of brain-building fats, complex carbohydrates and protein. Think about a rainbow when building a smart lunch and include at least three colors for maximum vitamin and mineral content. Try a whole grain, two kinds of fresh fruits or veggies and a protein. Vitamins and minerals protect children’s bodies and brains and help the brain work more efficiently. Buy organic when you can to ensure your child is getting pesticide-free foods.

ACE ITZ: A Perfect Lunchbox Plan

Eating a variety of foods is the best way to ensure children get the nutrients beneficial for growing brains. Include these nutrients to help your child ACE ITZ in school:

Antioxidants – Protect the brain and help boost cognitive function. High amounts are found in blueberries, strawberries and spinach.

Choline – Builds memory cells. Lettuce, oatmeal and eggs contain this nutrient.

Essential Fatty Acids (EFAs) – Structural component of the brain and eyes that help to carry messages from one brain cell to another.Salmon, avocados, seeds, nuts, extra virgin olive oil and canola oil contain EFAs.

Iron – Affects kids’ ability to focus and pay attention. Iron is found in red meat, poultry, raisins, beans and fortified grains.

Tyrosine – Perks up the brain. Turkey, tofu and tuna contain tyrosine.

Zinc – Improves brain function, memory and concentration. Good sources of zinc are beef and poultry.

Add Water, and Don’t Drain His Brain!

Adding water to your child’s lunch is also a no-brainer. Constipation is a common problem of school-age children, according to the American Academy of Pediatrics, causing kids to feel sluggish, lethargic and sometimes anxious and distracted. Adequate fiber, fluids and exercise can help combat this problem. A hydrated brain is a brain ready to learn.

While water is an important component in a healthy lunchbox, some foods your child might be eating now could actually be detracting from his ability to concentrate on his school work. To help children fuel their minds so that they are ready to learn, limit or avoid these foods:

High-Fat Foods—Diets too high in fatty foods could have a negative effect on concentration and memory. Some research shows that adults with diets high in fat are more likely to develop dementia. Also avoid foods containing hydrogenated or partially hydrogenated oils. Sources of these fatty foods include fried foods, chips, snack cakes, pizza and hot dogs.

High-Sugar Foods—Although these foods provide kids with a burst of energy, they also will cause a sharp decrease later. Complex carbohydrates provide a more constant supply of energy, fiber and other nutrients. Foods high in sugar include candy, soft drinks and fruit-flavored drinks. Complex carbohydrates include whole-grain breads, pastas and cereals as well as fruits and vegetables.

Diet Sodas—These drinks offer no nutritional value. Offer low-fat milk, water and 100 percent fruit juice (less than 6 ounces daily). For children who avoid dairy, calcium-fortified soy milk, almond milk or rice milk also might be a good choice. Look for boxed milk and juices that require no refrigeration.

Limiting these foods and providing your child with a nutritious lunch is easier than you might think. Earn high marks from your child by packing this brain-boosting lunch:

• Chicken or turkey salad sandwich (include omega-3 fatty acid-enriched eggs and low-fat mayo made with canola oil) topped with lettuce & tomato
• Whole grain bread or wrap
• Fresh strawberries
• Organic yogurt in a tube (or soy yogurt for children with dairy sensitivities)
• Bottled water

So, give some of these tips a try to give your child a nutritional advantage, and watch how it can help him achieve!

Robin Williams and Sara Galbraith are registered dietitians and co-owners of ABC Nutrition, an Atlanta-based nutrition practice that offers comprehensive nutrition services for children and adults. They can be reached through their Web site at www.ABCNutrition.net or at 404-663-7272.

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Packing a Punch in Your Child’s Lunch

Therapeutic yoga classes for special needs children are growing in popularity. As a parent, however, how do you know if such a class can help your child? What types of benefits are realistic to expect from therapeutic yoga? And, how do you find the right program with qualified instructors at an affordable price?

Children with learning challenges and motor skills deficits can realize several benefits from therapeutic yoga, including increased strength, flexibility, coordination, balance and concentration. Therapeutic yoga can also promote improved posture, trunk/pelvic stability, body awareness, sequencing, respiration, self-esteem and relaxation. These benefits are vital for a child with learning difficulties whose problems often stem from weaknesses in one or more of these areas.

Though yoga is primarily a therapy intended to address all aspects of a child’s development, it also can be adapted to target specific aspects of learning challenges. For example, children with learning disabilities might benefit from practicing the yogic eye exercises. By stimulating various brain centers and strengthening the optic nerve, the exercises can improve the eyes’ ability to focus and, in turn, enhance word recognition skills. In addition to learning disabilities, the most common diagnoses where therapeutic yoga is considered beneficial are attention deficit disorders, coordination disorders, cerebral palsy, brain injuries, sensory integration disorder, high-functioning autism or Asperger’s syndrome, developmental delays and anxiety disorders.

Why Yoga?
Beginning with a basic definition can help foster a better understanding of how yoga can be used as a form of therapy. As described by the Kansas State University Women’s Center, yoga is a system of physical motions that is believed to create a sense of both physical and mental well being. The term yoga means, “to unite or join.” This reference pertains to the joining of the mind, body and spirit. Originated in India, yoga has been practiced for thousands of years. Yoga’s roots are based in Hinduism but, contrary to some misconceptions, yoga is not a religion. In Western culture, yoga refers to a discipline of physical exercises.

In the United States, yoga is generally practiced for preventive medicine, exercise and stress relief. There are many forms of yoga but this article will focus on Hatha yoga, the type most commonly used for the children with special needs. Recently, the terms “therapeutic yoga” or “yoga as a therapeutic modality” have been used to refer to yoga targeting specific disabilities in children with special needs or to yoga aimed at restoring and regaining abilities lost by aging and the disease process.

Numerous studies on the use of yoga for people with various ailments cover a multitude of areas including sufferers of multiple sclerosis, chronic back pain, asthma and cancer. New evidence-based research studies are now being completed by occupational therapists and doctors with positive preliminary outcomes, however the official results are still pending. Study participants are reporting improvements such as increased energy levels, more restful sleep and an overall increase in strength and endurance. Separate studies were completed on the effects of deep breathing, exercise and relaxation with similar positive outcomes.

As with any exercise or therapy, precautions and adaptations are necessary to avoid complications or possible injuries. When considering therapeutic yoga for a child with special needs, it is important that the instructor, whether it is the parent or a licensed therapist, has been specifically trained. One of the most well-known courses was developed and taught by Sonia Sumar, author of Yoga for the Special Child. Sumar is a long-time yoga practitioner as well as the mother of a child with special needs. She offers a certification program for therapists, yoga instructors and family members of special needs children. While there are other less lengthy classes available for therapists, Sumar is currently the only instructor offering a teaching certification specifically in yoga for children with special needs.

The Elements of Therapeutic Yoga
The following descriptions of the techniques used in therapeutic yoga represent a combination of Sumar’s program and occupational therapy practices. A typical therapy-based yoga program for children with special needs should consist minimally of four areas:

1. Breathing with sound—The children take a deep breath and while exhaling they say, “OM.” This allows the therapist/instructor to hear how long and deep the breath was. The “O” sound allows an open mouth posture. Conversely, the “M” sound permits the mouth/lips to close. After hearing each other breathe, the children are quick to encourage each other to take a deeper breath the next time. They eagerly try to make a sound longer than the previous time. This, in turn, allows for a therapeutic deep breathing exercise that can serve to improve concentration, reduce hyperactivity and enhance speech development.
2. Music therapy combined with movement—Each group member creates a series of coordinated hand-clapping movements using a variety of sounds. The group then repeats the series the fellow member invented. This exercise combines listening and focusing skills while enabling the children to work on speech sounds, turn taking, motor planning and coordination.
3. Physical poses/asanas (yogic postures)—The Hatha yoga poses implemented include positions that increase flexibility, strength, balance and posture in all areas of the body. These poses can be adapted according to the child’s abilities. The therapist will assess the correct level of difficulty to design a program utilizing the appropriate poses. The child will feel encouraged as he is able to see his own progress. The series of poses known as the sun salutation enables children to improve on skills in sequencing and following higher-level directions.
4. Relaxation—Relaxation is typically the last phase in therapeutic yoga. As the children lie on their mats and listen to the instructor’s voice, she helps them focus on and relax each body part. This aspect of yoga builds body awareness, aids in relaxation and decreases anxiety levels.

Finding the Right Class
The costs of therapeutic yoga classes for children with special needs vary. Yoga as a form of therapy is relatively new, and this makes it difficult to find qualified therapist/instructors which, in turn, can influence cost. Classes taught by an occupational or physical therapist might be covered by insurance. Some private therapists, however, might bill from $20 to more than $100 per session. The price for classes taught by a regular yoga instructor with the special child certification tends to range from $15 to $25 per session. These variances in cost, coupled with the difficulty of finding certified therapists/instructors, are perhaps the biggest drawbacks to therapeutic yoga for children. Parents should weigh the cost of therapy against the benefits when deciding whether to pursue therapeutic yoga for their child.
While therapeutic yoga is still being researched for children with special needs, the majority of practitioners who have used it consider it effective. Therapeutic yoga for children can improve a wide range of disabilities and is easily adapted for children with all levels of ability.
Therapeutic yoga should not be used as a replacement for traditional therapies recommended by a physician or therapist. Consult with a physician before beginning any new therapeutic program for a child. With that said, when attempting to reach goals such as increasing strength, flexibility, concentration and body awareness, yoga can prove to be an invaluable tool.

Jennifer Hewitt is a doctor of occupational therapy and is certified in Yoga for the Special Child. She can be reached by email at jennatlanta@yahoo.com.

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Finding the Balance: Theraputic Yoga