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Holiday Food For Fussy Eaters

December 22, 2011 at 10:58 pm No comments

Mozzarella, Bell Peppers & Tomatoes- Yummy & Festive!

By Emily Roberts MA, LPC

The holidays can be a perfect opportunity for our little picky eaters to tempt their taste buds and find that they really do enjoy foods that they would have never imagined.  My friend’s daughter began eating every vegetable “in the garden” after a friends holiday party.  The former starch lover, pasta, bread, and goldfish were her dietary staples; decided to try a tray of bell peppers, carrots, cauliflower, snap peas, and even tomatoes paired with homemade ranch dressing and red pepper hummus.  This previously picky eater now asks for salad instead of bread, and steamed vegetables rather than rice when at restaurants. Having a good relationship with different foods at a young age will lead to less nutritional deficiencies, psychological stressors, and illnesses later in life.

 

Simply not liking a flavor or a particular food can be acceptable while they are young, but as they get older its necessary to try new things. According to nutrition expert, Nicci Micco of Eating Well, “it takes 10 to 15 tries before a kid will actually eat—and like—a new food.” She says when it comes to helping your child to love new foods, you need to be persistent but not pushy, see her blog here Find 8 ways to keep your kid’s diet in a healthy balance.

It’s so important for them to try them while they are young, as aversions overtime don’t just make for picky adults, but more importantly eating the same foods does not allow our brains to be challenged.  Our neurotransmitters get used to the proteins (amino acids) that we put in our bodies.  Changing up our protein and nutrition game plan with little ones will lead to a better relationship with food in the long run and more brain power now.

Tips:

Here are some simple suggestions and ideas for introducing new foods:

Some items to keep in stock:  inexpensive cookie cutters for all seasons (hearts, Christmas trees, stars, ect)- have them come with you to the craft store and pick out their favorites

Kid-friendly cooking items: knives, spatulas, measuring cups even an apron

Bring them to your level or get on their level.  This means do it on their eye level, where they can reach ingredients, either a booster seat for them or take it to their side of the table.

Ideas:

Use cookie cutters to try new foods:  cut tofu into shapes and have them help prep for baking it; sandwiches of hearts and stars, fish or chicken too can be cut into shapes.  Recently, at World Market, I saw heart shaped egg fryer, adorable!

Make a fruit salad seasonal:  Around the holidays, have them go shopping with you for ingredients and pick out the “colors” AKA the fruits:  kiwi, green apple, red apple, strawberries, bananas, raspberries, green grapes add some of these together and you get a festive Holiday salad.  Same is true for any upcoming holiday, it becomes a learning experience and a journey into new textures and flavors.  These can also be placed on skewers

Have them look online with you at recipes and pictures.  If you tell a child we are eating tofu or fish, they may squirm and decide right then and there they will not even try it.  Why?  Because it may sound unappetizing. Why not try showing them pictures of delicious versions and having them help pick based on the pictures and what sounds good to them.  If they want mac and cheese, try a homemade version and find one online that has a protein or veggie added.

Recipes:

Kid Friendly (and Healthy) Pizza
Ingredients:

  • 1 English muffin if Gluten Free:  GF English Muffin or GF bread
  • 1/3 cup Marinara sauce or Basil Pesto (background color)
  • 2 slices of mozzarella cheese, sliced as broadly as possible and about 1/4-inch thick : If dairy-free soy cheese or almond cheese
  • Chopped olives or Green/Red peppers (as decorations for the tree)

Preparation:

Preheat your oven’s broiler.

Cut the English muffin in half, if necessary, and toast it in a toaster on a medium-low setting.

Place the two toasted English muffin halves on a baking sheet. Spread the marinara sauce or pesto on each muffin.

Cut your cheese slices with a tree-shaped cookie cutter or a cookie cutter of your choice (snowman for winter). Place the cheese shape on top of the marinara sauce.

Have them sprinkle the chopped olives or peppers on top of the cheese tree, as if they are ornaments.

Place the baking sheet in the oven under the broiler. Broil for just a few minutes, watching carefully. You don’t want the cheese to become so melted you don’t recognize the tree shape.

Allow to cool slightly and serve.

Optional: serve the mini pizzas with yellow fruit leather cut into the shapes of stars.

Santa Crackers  From Kids Stuff World Blog

Assemble jolly hors d’oeuvres for a holiday party with kids among the guests. Your kids can be little helpers: Use kitchen scissors to cut a pepperoni hat (if vegetarian try soy pepperoni); attach to cracker or gluten free cracker with a dab of ricotta. Spread on a ricotta beard. Add celery slices for mustache and capers for eyes and nose.

Cover bottom of hat with more ricotta for fluffy trim

 

 

Reindeer Snacks! From  Kid Activities.Com

This is something you can make into any daily treat and takes no time!

Prep Time: 0 hour, 5 minutes

Ingredients

  • Use any of your favorite trail mix ingredients such as: Cashews, Walnuts, Peanuts, Almonds, Shelled sunflower seeds, Pumpkin seeds, Flax seeds, Chex or cereal of their choice, Pretzels, Raisins, Other dried fruit, Chocolate chips, Carob chips, M&Ms, Yogurt-covered raisins

Preparation:

Combine your choice of the above ingredients, using your desired quantities, in a bowl and mix until evenly combined.

Scoop about one cup of the trail mix into individual sacks, such as cellophane baggies, brown-paper pastry bags or simple burlap sacks you’ve sewn, as pictured. Tie the bags shut with a red or green ribbon.

Optional: Add a tag to each bag that says “reindeer snacks,” perhaps with each child’s name on it, too.

Note: If you’re low on time or not interested in customizing the look and taste of your trail mix, just use a pre-packaged variety.

If your child has an allergy:

There amazing blogs and websites on cooking without gluten, dairy, or other sensitivities.  You can also make simple substitutions, such as GF products (crackers, pretzels, bread, and dough), use alternatives to dairy, and also try meatless varieties of soy products or substitute with legumes.

Also try this amazing Gluten free cookie recipe from Special Children 

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How Your Holiday Stress Impacts Your Child

December 12, 2011 at 7:45 pm No comments

By Emily Roberts MA, LPC

Eight year-old Ali is excited that Santa Claus coming in just a few short weeks. She’s made her list, had her picture taken with him at the mall, and has tried her best to be a “good girl” this year.  With the holiday spirit in full swing, her mother expects Ali to be full of smiles and excitement.  However, she notices that Ali is more distracted and moody, quick tempered.  Her teachers are noticing that she can’t sit still in class or pay attention, and at night she complains of not being able to sleep.  What Ali is experiencing is not only the excitement of the holiday season (anticipation can mimic anxiety), but also the stress of ending of school term, a change in her daily routine, and the emotions her parents are projecting.  Mom has an end of the year report due before her holiday vacation, has to finish shopping for everyone on her list, and dad is feeling the winter blues from the nostalgic memories of his childhood and the loss of his father a few year ago.  It would be remiss to think that Ali hasn’t picked up on the stressof her parents; she has.

The media depicts the holidays as a time when families effortlessly come together, their houses look like they have been extracted from the pages of a Normal Rockwell painting, and their children are polite, grateful, and happy.  The reality is that parents are stressed about the end of another financial quarter, the
beginning of a new year, finding the right gift for everyone on their list, and managing their own emotions that come with the holidays. In fact The American
Psychological Association (APA) found that nearly three-quarters of Americans say they experience stress at levels that exceed what they define as healthy
during the holiday season; this means your kids feel it too.

Here are a few ways to help you and your family stay stress free this holiday season:

Tell your children about changes ahead of time.  Just like you did before schoolbegan this fall, tell your children ahead of time what changes going to occur and when. Keep a calendar on the refrigerator or in a place they can see it (on their eye level) with the holiday events and changes.  When you are making the calendar have them do it with you and use stickers or drawings to depict the events. “The week after next is when you will be staying with Aunt Cheryl while mom and dad are at work, remember no school this week. Maybe you guys can make cookies or go to the museum?”

Eat on a similar schedule.  Children are very sensitive to changes in schedules especially when it comes to their diets.  Studies show that kids who don’t
eat every 3 hours (this goes for many adults too) have more meltdowns, less focus, and lower blood sugar.  Make sure that they are getting meals and snacks in the same time increments as when school was in session.  So instead of waking up at 7, they may crawl out of bed at 9, make sure they are eating breakfast then and eating lunch within the same time frame as they did before .

Don’t be negative. When shopping or engaging in holiday hustle and bustle try not to complain.  You are aware of what you are getting yourself into before you even step out the door, so start off positive.  There will likely be long lines, traffic, and crowds; like every year before.  If you are
complaining about these things that you really have no control over you are teaching your children to be negative, and putting a damper on the time you
have together. Not to mention you are putting negative energy out there, making anyone around you feel down.   Make shopping fun, have your child
wait in line while you pick out something, or you wait in line while they do.  While you are in the car waiting patiently for a parking spot talk
about the gifts they’d like to find for someone, and create positive energy around this experience. If all else fails- don’t go- use the click of your mouse and buy online, you can have the little ones help with this too, get their opinions, then spend time doing something meaningful like going to the park or decorating a gingerbread house with your children.  Don’t spend these precious years with them complaining.

Make gift giving fun.  If you find yourself with a Grinch-like attitude when it comes to giving gifts to the office or your child’s teacher, or anyone for that
matter, don’t do it in front of them.  They will look at gift giving as something negative versus a meaningful, creative, thoughtful practice.
Have them help you with the presents. Ask your son “What do you think Mrs.Wilson would like this year a candle or chocolates?  Would you like to
help me pick out the wrapping paper? Tie the bow?” When your child becomes engaged in the process they are proud and often feel the excitement from the receiver.  For an even more creative touch, have them make the present, a friend of mine makes the best pumpkin bars ever.  She has her daughters
decorate the jars while she prepares the mix.  Each girl signs the jar and helps mom with the finishing touches.  The girls, who are 3 and 5 love,being a part of the process and when are proud to give the teachers their gifts.

Talk about the positives-watch what you say.  If you find yourself sulking around because the holidays remind your melancholy childhood, relatives or friends that fill you with frustration, keep it to yourself or share it with an adult- out of ear shot of your kids.  They heareverything!  “My mom thinks Mrs. XXXXX next door has tackydecorations.”  A 9 year-old tells me.  When I asked her what tackymeans she said “something bad, I don’t want to be tacky.”  Try not to focus on the negative people or the stress that is happening in your personalor work life.  Many children are not yet able to interpret this asventing; they take it in and model your behavior.  Wouldn’t it be embarrassing to hear that your nine year old was calling an adult tacky?

In the end it’s all about being grateful and teaching our children that although gifts are nice to have, love is what is really important. According to author Gretchen Rubin of The Happiness Project, “There is only love. If you’re heading into a difficult situation, take a moment to fill your heart with love. Think
of all the reasons that you’re grateful to your family and friends, and the happy memories you’ve shared, and how things might look from other people’s
perspectives. This can be hard to do, but it will make you happier. And if you’re happy, you’re going to be better able to make other people happy.”  Let’s teach this to our children and echo it in our lives.  The holidays are about love; let this be part of your family’s tradition.

 

 

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Keep Your Brain & Body Healthy This Winter

December 2, 2011 at 4:04 pm No comments

By: Emily Roberts, MA, LPC

Tis the season to be…Sick? Injured? Exhausted?  Let’s hope not.  As the chilly air approaches and the snowflakes begin to fall your immune system is up for a challenge.  Winter is notoriously one of the most difficult times of the year on our health.  Holiday stress takes a toll on us mentally and physically, add in a cold, dehydration, or even a hit to the head and you have yourself a rough few months.  In order to keep your family healthy this seasons our suggestions below.

Immunity Boost.  Our immune systems often take a nose dive when there is a change in temperature.  As adults, the stress of the season, end of year deadlines, and having contact with our office mates who arefeeling under-the-weather, can severely affect our body’s ability to fight off viruses. For kids, they are constantly around runny noses and germs. You know the drill one kid get the flu, and suddenly a classroom of 20 becomes 10.

- Tip: For adults and children, make sure that you are taking your vitamins consistently. Studies suggest that when taken regularly, vitamins and minerals do their job to keep us healthy and happy. When implemented at the sign of sickness, they are not built up in our immune system enough to ward off viruses. Also, it is suggested that Vitamin D, especially in the wintertime, can ward off depression and increase overall immunity.

-Tip: Remember the basics and remind children: cover your mouth/ nose when you sneeze-don’t sneeze on others, wash your hands,  use hand sanitizer, blow your nose in a tissuenot your shirt sleeve ( I really do see adults do this all the time- yuck!) .

Stay Hydrated.  Getting our H20 intake is one of the most neglected parts of our winter routine and is detrimentally to our health.  Dehydration can be just as common in the winter as in the summer. Since your body is not sweating as much as it did in those hot and humid summer months, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke.  Dehydration can also leave your body more susceptible to common colds and flu, which are both more prevalent in the winter.

- Tip: Coffee can dehydrate you big time, and although it’s tempting on a chilly day, try tea instead.  The health benefits of tea are immense. The American Dietetic Association (ADA) suggests many teas increase immunity, fight free radicals, reduce cancer risks, heart disease, and other ailments.  Tea also contains flavonoids that may help with blood vessel functionality and buildup of cholesterol. If you’re not into tea, try hot tea, sparkling water, or flavored water if regular water isn’t hitting the spot. For kiddos, cut their juice with water, and decaffeinated flavored tea such as spiced apple or honey lemon can make a great warm treat (plus many feel mature drinking tea- huge selling
point!). Read more: Howto Stay Hydrated During Winter | eHow.com

Head Injuries.  Winter sports can bring on many physical risks.  For our skiers and snowboarders out there helmet use is strongly recommended.  Long term mental issues are often systemic of childhood head injuries.  Dr. Daniel Amen’s work on traumatic brain injury has more verified this. Helmet use is associated with a 22 percent to 60 percent reduction in head injury risk, but helmets are not being used by the majority of those on the slopes. The U.S. Consumer Product Safety Commission estimates that half of head injuries on the slopes could be prevented by helmets, but a survey of several United States ski resorts found that helmets were worn by just one in eight skiers and snowboarders. Notably, the most-skilled athletes were most likely to wear a helmet.

-Tip:  If your renting ski supplies make sure that you ask for helmets, many rental facilities do not reserve these for you unless you ask in advance.

-Tip: If your child protests, find a picture of a famous Olympic athlete cruising down the slope in their cool helmets, it will help them make a positive association with staying safe.  Also be a good role model, if you’re telling them to wear aone, and your helmet-less they are less likely to comply.

So drink up, stay safe, and be healthy this season.  You’ll enjoy hitting the slopes and building those snowmen much more with an optimal immune system- and your kids will too!

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Great Gluten Free Resources

November 23, 2011 at 10:43 pm No comments

 By Emily Roberts MA, LPC

Karina Allrich's Gluten Free Pumpkin Stuesuel Muffins, creater of Gluten Free Goddess

“What can I eat? “ I find myself frequently thinking of what I am not allowed to eat rather then the wealth of foods I am able to enjoy these days.  Myself, and others who have sensitiveness to gluten,  often find themselves in this tiny corner of the grocery store, that can seem daunting and scarce.  It’s important to note that any food with wheat, rye, barley, and sometimes oats in the ingredients list, or that indicates it has been manufactured in the presence of wheat, gluten, or gluten-containing ingredients can affect you if you have these sensitivities. I didn’t know this until recently when I had some oatmeal, which was a bothersome experience. Upset, I decided to start looking at what I can enjoy instead of focusing on what I have to live without.

 For many parents and clients we talk with, the change to any diet appears very difficult at first, but after they look at all the possibilities of foods they can eat, try out recipes with success, and eat at their favorite restaurants with ease they often tell us, it’s much easier than they expected.

Here are some sites that I found extremely useful in making my transition to gluten-free and understanding what I CAN eat.  Please add your favorite sites and blogs as well! The more information we can get and share with others, the easier it will be for all of us who have food sensitivities or family members who are living without.

Gluten Free Girl: I Really like this blog, great recipes, stories, and coupons for GF foods (so simple to print and I have already saved $5.00 on my next trip to Whole Foods).  She makes living gluten free look very easy.  Love her easy-to-read style and simple, yet tasty, recipes.

Celaic. com:  When I ask myself, “So…What can I eat?” I turn to the experts on this site.  There are lists of foods to avoid and those that are tolerable.  Great information for a newbie like me.

Gluten Free Goddess: This is a fantastic blog.  She makes cooking without look better than with gluten.  I was inspired by her site and beautiful pictures.  Who knew you could have scones and muffins that actually taste delicious!

Gluten Free Cooking: For holiday recipes that seem daunting without gluten Teri Gruss has made it look simple; with anything from pie to stuffing, to creative alternatives that look and taste like the real thing follow her guide and it will be just like Thanksgiving or Christmas, but without the stomach aches.

Gluten Free Mommy: is a fantastic site for parents; she has easy recopies for gluten free and casein free kiddos (and parents too!).

Please add your favorite blogs or sites below.  Start a discussion about how living without ____(insert you or your child’s sensitivity here) has been for you and share resources.

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Bread Basket Woes: Why Gluten Free May Be the Way to Be

November 16, 2011 at 7:34 pm 3 comments

By: Emily Roberts MA, LPC

I am in an abusive relationship. Not with a man or a friend, but with bread.  Yep, my old pal Gluten and I are not getting along these days, I recently found out that an intolerance or allergy may be to blame.  Food allergy testing (via blood) will give me the results soon, but the likelihood is that I won’t be able to hang out with my “friends” pasta, pizza, or pretty much any refined carbohydrate,  the way I used to.  The news was heartbreaking, considering that the bread basket brings me as much joy as a shopping does for most women, but the worst part is I also was confused. What does this mean for my diet?  Some professionals said “you may have a gluten allergy or intolerance,” Some said “you probably have celiac disease.” I thought to myself, “isn’t all the same?”  Apparently not.   I turned to Google to help me figure it out; overwhelmingly it popped out millions of results but the clear question remained, what are the difference in these intolerances and what on earth can I eat?

The American Celiac Disease Alliance was a very easy website to navigate.  They said:   “It’s important to know if you have celiac, a wheat allergy or gluten intolerance; as they are all vastly different. Celiac disease, wheat allergy and gluten-intolerance are treated similarly, in that patients with these conditions must remove wheat from their diet. It is important to note, however, that there is a difference between these three medical problems:

  • Celiac disease is an autoimmune condition, where the body’s immune system starts attacking normal tissue, such as intestinal tissue, in response to eating gluten. Because of this, people with celiac disease are at risk for malabsorption of food, which cause nutritional deficiencies and may result in conditions such as iron deficiency anemia, osteopenia, and osteoporosis. 
  • Persons with a wheat or gluten-intolerance usually do not have severe intestinal damage, and therefore are not at risk for these nutritional deficiencies.  They also are not at increased risk of developing other autoimmune conditions.”

The American Celiac Association also goes on give the following distinctions between Celaic, intolerance, and allergy. “CELIAC DISEASE can be defined as a permanent intolerance to the gliadin fraction of wheat protein and related alcohol-soluble proteins (called prolamines) found in rye and barley. CELIAC DISEASE occurs in genetically susceptible individuals who eat these proteins, leading to an autoimmune disease, where the body’s immune system starts attacking normal tissue. This condition continues as long as these food products are in the diet.

    • The resulting inflammation and atrophy of the intestinal villi (small, finger-like projections in the small intestine) results in the malabsorption of critical vitamins, minerals, and calories. Signs and symptoms of the disease classically include diarrhea, short stature, iron-deficiency anemia and lactose intolerance. However, many patients will also present with “non-classical” symptoms, such as abdominal pain, “irritable bowel”, and osteoporosis.
    • Patients may also be screened for celiac disease because of the presence of another autoimmune disease, such as type I diabetes or thyroid disease, or a family history of celiac disease, without having any obvious symptoms. Serum antibodies can be utilized to screen for celiac disease. However, the key to confirming the diagnosis remains a small intestinal biopsy, and the patient’s subsequent clinical response to a gluten-free diet. Clinicians in the United States must maintain a high index of suspicion for this disease, as it is significantly under-diagnosed in this country. Interstingly enough, Rates of certain cancers of the gastrointestinal tract are much higher in people with celiac sprue, and there is evidence that this risk is decreased with a gluten-free diet. 
    • People with active celiac disease are at increased risk for other auto-immune conditions, (such as diabetes mellitus type 1, Graves’ disease and Hashimoto’s thyroiditis) especially those with continued gluten exposure.

Great alternative for Crackers

Wheat Allergy:

    People can also have other medical problems, besides celiac disease, when they eat wheat and related proteins. Wheat allergy is one of the top 8 food allergies in the United States. Allergic reactions after eating wheat may include reactions in the skin, mouth, lungs, and even the GI tract. Symptoms of wheat allergy can include rash, wheezing, lip swelling, abdominal pain and diarrhea. The branch of the immune system activated in allergic reactions is different from the branch thought to be responsible for the autoimmune reactions of celiac disease.

Gluten Intolerance: People can also experience ‘intolerance’ to gluten. Food intolerances are not thought to be immune mediated. GI symptoms with wheat or gluten intolerance may include gassiness, abdominal pain, abdominal distension, and diarrhea. These symptoms are usually transient, and are thought NOT cause permanent damage.

Unlike a food allergy or food intolerance, celiac disease is an inherited condition.  This means family members may have it, too.  For this reason, if someone in your family is diagnosed, it is recommended that first degree relatives (parents, children, siblings) are screened as well.  Finally, celiac disease involves the activation of a particular type of white blood cell, the T lymphocyte, as well as other parts of the immune system, which may increase the risk of developing GI cancers, in particular lymphomas, in persons with celiac disease.  Since food allergies and intolerances do not involve this particular immune system pathway, these patients are not at increased risk for these cancers.

While celiac disease, wheat allergy, and gluten-intolerance may be treated with similar diets, they are not the same conditions. Due to the genetic component, and risk of nutritional deficiencies, other autoimmune diseases, and GI cancers, it is very important for a person to be properly diagnosed.

So what contains gluten?  Gosh, what doesn’t but the wonderful thing is that we now have so many options for gluten-free breads, pastas, and sweets that it may not be too difficult to avoid. The website “What Contains Gluten” has simple and amazing information on living gluten-free.  Here is what they say:

Following is a list of foods containing gluten. Avoid these foods at all costs, unless you can find a gluten-free version of them:

• Bread
• Rolls
• Pretzels
• Muffins
• Biscuits
• Cookies
• Bulgar wheat
• Couscous
• Scones
• Bran
• Barley water drinks
• Cakes
• Pastries
• Pie crust
• Macaroni
• Spaghetti
• Pasta
• Durham
• Pizza
• Anything made of breadcrumbs
• Sponge puddings
• Malted drinks
• Yorkshire pudding
• Stuffing
• Pancakes
• Crispbreads
• Crumble toppings
• Semolina
• Some varieties of breakfast cereals
• Breaded meat
• Breaded vegetables
• Muesli

So here I wait for my results, with the holidays coming up and a sweet tooth that is longing for a slice of pumpkin pie.  By then I should know if I should avoid it at all costs (for my health) or give in and have some temporary discomfort.  Fingers crossed the pie and I can remain friends.  However, if the results come back in the red I am optimistic that there are other options out there or ways to indulge occasionally.  I spoke with Champane Frias at Neurogistics who said there are many enzymes  and supplements you can take to help improve digestion with Gluten sensitive’s “You can use digestive enzymes such as Bioset Chewable Digestion enhanced with gluten digestive for those times that you just can’t avoid it, like Aunt Suzie’s famous apple pie, that you only get to have once a year on Thanksgiving.”She said.  This will help with the enzymes that I am not producing.

 There are some great alternatives to gluten and many companies who are capitalizing on this.  Whole Foods and local natural health food stores have gluten-Free pie crust, pies, and deserts. Recently I have switched to Udi’s gluten free bread instead of my old favorite whole-wheat.  Rice pasta has become a staple; although it tastes a little different it is worth it by the end of the meal.  The discomfort and pain of a big bowl of ravioli or pasta primavera can only be tolerated for so long. I having been finding great blogs and webistes that have recepies that make life with out gluten feel luxurious rather than deprivation. Gluten Free Hot Products is a great blog with coupon and great recipe ideas. With this new insight I will be creating a new healthy relationship with food; restaurants that have gluten free options, as well as digestive enzymes, to support me in times of “need”. Armed with the supplements in hand, this Thanksgiving I will be visiting my old, delicious, friends Stuffing and Pumpkin Pie. I am aware that it could be a painful and possibly abusive exchange; however, I’m hopeful that the  supplements doing their job, and the new education I will embark on once I find out what is really going on with my relationship with Gluten.

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What Are Amino Acids Anyway?

November 11, 2011 at 5:37 pm 2 comments

By Emily Roberts MA, LPC

All to often, unless your in this industry, we forget about what our 7th grade biology teacher that taught “amino acids are the building blocks of life.” What does that really mean to us as adults?  Amino acid imbalances can effect us all.  Due to diet, trauma, genetics, fatigue, stress, and GI issues, some of our children are at a neurological disadvantage from the get go, and many adults become at risk do to many of life’s circumstances.  A stressful job, athletic training, depression or anxiety, or stress at home can literally hijack your Neurotransmitter levels, which amino acids create.  Wouldn’t you like to be able to do something about this naturally?  Here are the basics on Amino Acids and how they effect you and your child.

What are Amino Acids?

Amino acids are the breakdown products of proteins, some of which are not readily available in diet and need to be supplemented in a concentrated form.  They are the building blocks of proteins.  Proteins play a very important role in maintaining our health and make up a big part of the diet. The three main macronutrients found in food include carbohydrates, fats and proteins. Proteins are required in our diet, as they are an important building block of muscle and brain tissue.

Amino acids, derived from protein intake, are precursors to brain chemicals such as serotonin, a natural anti-depressant-like chemical produced in the brain. Without the proper amino acids in our brains can become depleted of these crucial chemicals, otherwise known as neurotransmitters. However, often times we cannot get amino acids from diet alone. Neurotransmitter depletion can be the root cause of many mood and health issues; depression, insomnia, Attention Deficit Disorder, anxiety, memory loss, weight gain and addictive disorders, aggression, and increased sensory sensitivities.

The History of Amino Acid Therapy

There is a long, well documented, history of using amino acids for depression and other issues related to brain chemistry imbalances.  Discovered in the early 1900s, amino acids were used up to the late 1980s as the physician’s mainstay for treating these types of conditions.  While the advent of pharmaceutical medications all but eliminated this natural treatment option from the allopathic repertoire, amino acids have continued to be a popular option for complementary / alternative medicine modalities and an essential for those seeking natural methods for brain chemistry balancing.

Can’t You Get Amino Acids From Food?

The amino acid profile of various proteins varies greatly. Foods that contain protein, whether they are vegetarian or animal in origin, contain different combinations of amino acids. While we do need to keep up our overall daily intake of protein in order to maintain our health, proper neurotransmitter balance cannot always be achieved through diet alone.  Stress, trauma, ones GI issues, and physical exertion can all play a role. Protein intake increases the level of amino acids circulating around in the blood stream. Once proteins are broken down into amino acids by the digestive system, they are then released into the blood stream. In order for these amino acids to be taken up into the brain, they have to be carried across the blood-brain barrier using a specific transport system. This transport system will not help to correct amino acid imbalances within the brain. For example, if you have become depleted in serotonin because of high stress, dietary deficiencies or other lifestyle factors, the tryptophan uptake will not increase in any capacity across the blood-brain barrier.

Why We Need Amino Acid Supplements

Amino acid therapy is often used to help address many of the symptoms listed in Table 1.  Each neurotransmitter has a specific amino acid, which is required for its synthesis and plays a particular role within the brain and body.

Table 1:  Amino Acid Precursors

Neurotransmitter Neurotransmitter plays a role in:
Serotonin Sleep cycle, depression, anxiety, carbohydrate cravings, PMS (inhibitory)
Dopamine Focus, attention, memory, motivation/ drive, mood, addictive disorders (inhibitory/excitatory)
Norepinephrine Energy, drive, anxiety, focus, metabolism, mood (excitatory)
Epinephrine Energy, drive, anxiety, focus, metabolism, mood (excitatory)
Gaba Reduces excess stimulation (inhibitory)

Since each of us has a unique neurotransmitter profile, recommended supplements in any program should be specific to your imbalances which are derived through testing, without testing it becomes a “guessing game.”  While single amino acids can work to balance the brain, testing for these imbalances is the only way to know for sure what is out of balance. Using this method often requires several different products and should also include mineral cofactors, vitamins and a high quality omega-3 fatty acid.  Protocols that are created after your results are received incorporate your individual requirements and provide a program of highly targeted amino acids specific to your imbalances.  All of your brain nutrient needs are combined into a few products making it easy and convenient to buy and use.  Individual protocols can make the difference when based on proven testing methods. Restoring neurotransmitter levels and achieving your correct balance can change your life.

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Tuesday’s Tips: Commuication Enhancers for Parents

October 11, 2011 at 8:07 pm No comments

By Emily Roberts MA, LPC

Have you ever been talking to a friend about something important, and you are really spilling your guts, while she appears to be half-heartedly listening?  Maybe she is checking her email, responding to a text, or folding the kids laundry; she may really hear you, but her body language tells a different story.  Does yours?

With good communication, family bonds grow stronger, your children open up more, family members hear one another, and trust is maintained.  Many children I speak to have confessed that they believe that their parents “don’t hear them”.  Interestingly enough, parents are telling me the same thing.  So what’s the problem?  Often times the way we listen that can be the problem.  We also teach our children to model our listening behaviors, if you give off the impression that you are somewhat listening, this closes the door for future communication with them.  Kids are smart, and they remember when they have been shut down, even if it just feels that way.

As a therapist, I have been trained to learn to listen.  There are techniques that I was taught to make sure that I convey a listening ear, they have worked wonders across the couch and even within my outside relationships. Here are a few tips to show your kids (and others in your life) that you are actually hearing what they say.

Eye Contact & Body Language

Do:  Look at them when they are talking to you. Make sure it is natural, not in a creepy bug-eyed, like you are trying too hard kind of way. Naturally looking at them, getting on their level physically and seeing their face conveys that you are hearing them, and you likely are as distractions dimish when you focus on their face.  Also nod.  Nodding is a subtle cue that you are following the story; think about when someone is listening to you, how do you know from their body language that they are paying attention? Do this.

Do: If it’s a bad time, stop what your doing for just a minute, get down on their level and look them in the eye, ask if its an emergency and if not then ask them if they would mind waiting ___amount of time.  Say “It will make me a better listener”.  Make sure to stick to the allocated time.  Respect them just like you would a good friend.

 Don’t: Look at your phone, the computer, TV, or even the chore you are in the middle of completing. Your child, not to mention anyone you are speaking with, gets the impression that you really aren’t fully here due to your body language.  You likely are not looking at them or facing them, which makes it harder to listen fully and hear what they are saying; plus, you are missing out on body language cues.

Take a Technology Break

Do: Put the phone down.  I have talked with hundreds of elementary and adolescent aged children. One of the biggest  complaints I hear is “When my mom/dad picks me up from school (dance, soccer, ect) and they are on the phone it puts me in a bad mood, I don’t want to talk to them afterwards.”  First of all, it’s illegal in most states to talk on the phone in a school zone, so hang up for that reason.  Secondly, it makes kids feel unimportant; as though they are a chore or burden (I had a third grade girl use the word burden in this situation). Use your car travel time as an opportunity to have uninterrupted time with your kids. Catch up on the day, play a game, talk about the music on the radio, stay connected.  

Do:  Talk about talking on the phone: Have you ever been stuck in the car with someone on the phone?  It’s annoying.  If you have to make a call, make it brief and let your child know in advance, as well as the party you are calling “Honey, I have to make a call to let Dad know we are running a few minutes late. Can you do me a favor and be quite for just two minutes?”  Also let the receiving end know you are in the car with the kids “I only have a second I’m in the car…” Keep it short.  If you want them to respect you when they get a phone, you have to do the technology teaching now.

Don’t: Text/email/Google and drive, even at a stop light.  Your kids will be drivers eventually and you are the role models for their driving behavior.  I had a young woman who told me her mother made her take the wheel while she was finishing an email, the girl was 14.  Needless to say, not the best role model, not to mention this particular client’s mother was always texting, emailing, or on the phone in front of her, she told me often she felt like work was more important than spending time with her. Sad.

Summarize and stick to the point

 Do:  Listen and summarize. A teenager will come into my office venting about her “horrible day”.  After her rant I may say “Wow, it sounds like you had a rough day!” or “Sorry to hear about that situation in the lunch room, that must have been really hard.  Is there anything I can do to help?” 

Do: Empathize and ask relevant questions. I suggest parents to listen and respond with empathy and feeling words “that must have been hard”, “Wow, tell me more.”  “It sounds like your handling this well, even with the rough day.”  “Really…What did he/she/your teacher say?” Too many questions may annoy them, so stick to relevant questions about the situation at hand. If they say they don’t feel like talking about it, let them know that you are here to listen when they are, don’t push them to talk- huge roadblock in communication.  Questions show others that you are following their story; AKA listening.

Don’t:  Change the topic or make it about you.  There is nothing more frustrating then when someone does this.  One of the biggest complaints I get from kids is when parents will immediately try and give them advice or use this time as an opportunity to recollect on their own childhood. Of course you are doing this as a learning tool, but most kids see it as taking away from their thunder, thus shutting them down, and the shutting the door to communication.  Use your stories about similar situations after they are done venting, and ask them if they want to hear how you handled a similar situation, don’t demand that they hear it.  They will stop listening, I promise.

Bottom line, notice when you don’t feel entirely heard; whether it by friends, spouse, or your children, and ask yourself  “Am I doing this to them?”  You may not be, but it’s always worth an introspective look, your children model much of your behavior.  Teach them to be good listeners, and better communication patterns will be developed. Also keep your word, if you say you will be off in two minutes get off in two minutes!  Kids use your word to gauge respect, and it feels disrespectful when one does not stick to their end of the bargain.

 

 

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What Technology Does to Your Child’s Brain

September 26, 2011 at 4:22 pm 3 comments

When I was growing up, we had crayons and a kids menu to keep us occupied while going to restaurants with our parents.  We were mildly engaged, yet also able to let our parents have “adult conversations” without throwing a tantrum or getting bored (often resulting in a tantrum). Now, I have noticed an alarming trend with parents, and every time I see it I can’t help but shake my head in sadness, the trend of toddlers and technology.  Parents who are allowing their three year olds use iPads and smart phones as an overt way to keep them quite, distracted and occupied while in public places, including restaurants. Turns out, I’m not the only one who is noticing the dependence of preschool aged children and technology.  Adweek new article, The Next Great American Consumer; Infants to 3-Year-Olds discusses marketers new target audience, your baby. This article is SHOCKING as Adweek examines advertising aimed at infants to 3 year olds.

 I get it, hungry child + loud environment + boredom = tantrum and embarrassment.  But what are you doing to your child’s brain? A recent study conducted by the Joan Ganz Cooney Center found that 80 percent of kids under the age of 5 use the Internet weekly, and 60 percent of kids 3 and younger are now watching videos online. At an obvious level this teaches kids that they can distract with the use of video games and television; at a much deeper level it allows children to learn to self-sooth through technology rather than using age appropriate coping skills and processing emotions. Does any parent want their child to throw a tantrum in public, of course not, but would you rather know that something is bothering your child rather than shutting them up with an iPad application, I hope so.

I know many of you are very careful about what your child is exposed trough technology.  This is sort of my “soap box” as I am very passionate about the effects of technology on our youth. I speak to many schools and parents about technology and our children.  I really want parents to be educated on the advertising techniques of and the outrageous ages at which they are targeting our kiddos.  Its fascinating tome that children as young as 2 and 3 years old have brand recognition and are influenced by this; thus influencing where your money is being spent and what brands are in your household.  In fact, the American Academy of Pediatrics suggests that baby’s shouldn’t have ANY time in front of the screen before age 2, why?  Because their brains and neurons are rapidly developing and this can hinder development; not to mention the over-stimulation of what they are exposed to whether it be auditory or visually overwhelming this can impact or hinder brain development.

One of the interesting things we have found from through testing neurotransmitters, is that once a child is expose to video games or television (even for a few minutes) their dopamine and excitatory neurotransmitters increase, and this can actually effect their results.  One of the suggestions we have for parents when testing is to avoid video games and any sort of stimulating activity prior to testing as it may alter their results.  It’s no wonder that children who are exposed to television at a younger age have higher levels of dopamine, and not in a good way; more like they are getting a “fix” from the stimulation and then what we generally see is a decline in behavior as they are craving more- keep in mind dopamine plays a huge role in addiction, much like an addict needing his or her fix from drugs.  Have you ever told your child that they have 5 minute left of a show or computer game and they still meltdown?  Not all of this is neurochemical, but it’s remiss to say that it can partially be to blame especially if neurochemically they are already unbalanced, imagine what a huge spike of dopamine will do…

My suggestion, modification and view technology with your child.  Do not leave children unattended while watching television or using game that have could expose your child to advertising.  I would hate for their first word to be iPad, but I am sure Apple wouldn’t mind…

 

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Talking to Your Child About 9/11

September 8, 2011 at 5:47 pm No comments

By Emily Roberts MA, LPC

As adults, we can all recall exactly what we were doing when we heard the news on September 11, 2001.  I recall it vividly and always will.  Even though most our children did not experience 9/11 directly, they all remember the first time they heard about or saw the traumatic images of planes crashing, people crying, and utter chaos.  These images will forever be a part of them and their view of the world, as 9/11 is a part of history.  It would be remiss to say that your child does not know about these events, if you haven’t told them (and they are over the age of 6) they have likely heard about it by their peers, at school, or even on television.  Just passing the magazine rack at the grocery store displays graphic images with articles about the upcoming anniversary.  Rather than let the anxiety train go into auto pilot and them come up with their own thoughts or ideas about why 9/11 occurred, or attempting to shield them from life, let’s give them the gentle truth behind what they are exposed to.   This is especially important as images of this tragic day our everywhere with the anniversary approaching.

Here are some suggestions for discussing this difficult topic without re-traumatizing your child and yourself:

Before You Talk:

Talk to your Partner:  make sure both of you are on the same page about how to approach it. You don’t want your child hearing a graphic, emotionally charged version from one parent and nonchalant version from another; that is confusing.  Make sure you set boundaries on how much information you both feel is appropriate.

Talk to your child’s teacher: Ask how they have presented it in class, and if other children are talking about it.

Discharge your own anxiety:  this conversation is to help your child, not to project your own anxieties about the state of affairs in our country or how anxious you are; kids pick up on this and absorb your anxieties.

The Conversation:

Start with a question: 

“Have you heard about 9/11 at school?” 

“Have any of your friends talked about September 11th?” 

“The September 11th Anniversary is coming up have you heard of this before?

Let them drive the conversation:  try to avoid discounting their questions “that’s not important” or “why do you need to know”. This will likely spur more of an interest; if they don’t hear it from you they can get the answer from just about anyone else.  Try to say things like “what questions do you have?”, “What have you learned?”, “How does it make you feel when you hear about it?” “How can I help you?”

Remind them about normal feelings:  many people feel sad or worried, perhaps bring in some of your own feelings; make sure you edit it to your child’s education level. It’s not appropriate to say “I had panic attacks every time I got on a plane afterwards.”  Rather, “I too had some fearfulness after the events, but eventually got through it.” 

Avoid graphic pictures or descriptions:  if you’re walking down the street or turn on the TV you will likely see an image of 9/11 (even on Nickelodeon), therefore explain what the images are and how we are safe now. This is similar to how a history teacher will not go into the gruesome details of a tragic war, rather explains that people did lose their lives and brave civilians saved many lives (talk about the firefighters, police officers, and so on).  Often times, children seem fascinated by the graphic or violence, instead of dismissing you can say it’s important for us to focus on the facts and also ask them why those images stand out for them (this could be an overt way of discussing their fear or anxieties).

Stick to the facts: avoid going into an emotional or politically charged conversation.

Accentuate the positives:  Remind your child about the heroes and the bravery that occurred, how our country came together to support each other.

It is likely that they will ask “Will it happen again?” Try and be honest, letting them know that your unsure but confident in the safety plan our country has set up, and is keeping us safe.  Try to avoid talking about your own fears of national security. 

After the Conversation:

Be available:  Remind them that if they have any questions you will be there to answer them if they want to discuss it

Remember:  this may bring up some anxiety or fears; the anniversary or even just learning about the events can create this.  However, this is a very normal response; be sure to reiterate how safe we are and precautionary measures that are in place.

Again, it’s unfortunate that we need to expose our children to this, however if we don’t tell them, than someone else will.  It’s kind of like the way we look at sex education, would you prefer to tell them the facts or have them hear it from a kid on the bus home from school? 

I appreciate Katherine Lee’s advice:  “It is a fact that we live in a very different world since those attacks happened on September 11. But while we grieve and remember, we can be the best people we can be to those around us and try to live our lives being loving and understanding rather than hurtful. No one can take that away from us.”  To read more on Mrs. Lee click here.

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Boundaries and Children: Are We Creating ‘Generation Entitled?”

July 7, 2011 at 5:45 pm No comments

By Emily  Roberts MA, LPC

Veruca Salt from 'Charlie and The Chocolate Factory'

I am constantly perplexed when I hear parents making excuses for the physical and mental health needs of their children.  “Sam doesn’t like protein so we give him bread and pasta, we don’t want to start a power struggle. “She doesn’t like the taste of x, y, or z, so we don’t want her to be uncomfortable.” Or “I’ll let her spend the night at that house with the parents who are never home; I don’t want her to be an outcast with her friends.” A few weeks, months or years later they come to see me wracking their brains on what “they did wrong” after parenting struggles have become out of hand.  “I was only trying to make them feels safe, so I didn’t want to punish them.” “I want to be their friend and their parent.”  Well, unfortunately, it is difficult to do both, especially with a child or teenager who is testing your boundaries. 

It is the job of a child and adolescent to see how much they can get away with, “If mom gives me one cookie, maybe she’ll give me two…”  “My curfew is at 10, I’ll see if I can get away with 10:15…” Pushing the envelope is something that we did growing up, and your child will do as well. However, most of the parenting experts and psychologists I have worked with suggest the same thing, they need you to make these boundaries for them, as their brains are not at a developmental capacity to do so; boundaries make them feel safe and loved. 

Sure the tantrum over the cookie or the argument over coming in late is not ideal, and can be stressful for both parent and child, but overtime it says something deeper. “I love you enough to help you make good decisions.”  It may not register right away, but isn’t you intention to help your child grow up to be a healthy, fully functioning, adult?  Putting rules in place, and sticking to them, with a little input from your child, can make a huge impact on their future functioning.  If he/she thinks she can get away with testing the limits at home, they will likely do it at school (if not overtly then within their peer group), with friends, and future relationships.  I see this happen all the time, and so do their peers. 

A 14 year old said to me “I have stopped hanging out with her because it’s always her way, she never lets me pick what we are going to do and it’s annoying.” Their peers pick up on their attitudes of entitlement and so do their teachers, not to mention their future employers.

Research conducted by Paul Harvey, assistant professor of management at the University of New Hampshire, shows that members of Generation Y are more entitlement-minded. Many of these college-grads came from families where there were little boundaries put in place.  For employers, that means more employees who feel entitled to undeserved preferential treatment, they are more prone to get into workplace conflicts, are less likely to enjoy their jobs, not to mention, keep their jobs.  “A great source of frustration for people with a strong sense of entitlement is unmet expectations. They often feel entitled to a level of respect and rewards that aren’t in line with their actual ability and effort levels, and so they might not get the level of respect and rewards they are expecting.” Harvey says.

So what do we do?  Set up some boundaries and learn to say “no”. 

When you hear “I don’t like it…”

Okay, I certainly understand not preferring particular foods, or even places.  Especially if your child is sensitive emotionally or tactically; therefore we wouldn’t want to push them to do something that could really trigger a long term avoidance or trauma.  However we do need to give them a little push sometimes. Growing up, when I did not like the taste of the cough medicine I still had to take it.  I made a fuss then, plugged my noise, sucked it up, and drank it.  And guess what?  It actually helped me; my parents helped me feel better.  So now as an adult instead of avoiding the “yucky” tasting supplements I need to feel well, I suck it up, 30 seconds of a detesting taste and I’m on my way to feeling better.  Not to mention, if it’s as task at work or at home, I don’t feel like doing, I have learned through this cough syrup experience (and probably many others), that it will be over soon enough.  A lesson I couldn’t have learned if my mom were to let me get away with things I didn’t prefer doing as a child.

When you hear “That’s not fair!”

Such an overused term by children and teens, but we have to remember, it really may feel unfair. We cannot discount their feelings.  It is so important to discuss with them why you are making this decision and get their feedback; let them talk, they feel more invested in the processes and heard. Often times I ask clients, “Okay your parents say you need to be home by …. What’s reasonable for you?  What’s a good compromise that your parents and you will be comfortable with?  What happens if you don’t arrive on time?”  Amazingly, they are likely to follow through with the rules and consequences if they know what to expect.

When you hear “You think you know it all.”

Parents, we do not know it all and neither do our children, however they do know quite a bit these days.  It so important to let them know that we make mistakes and that we didn’t always get it right when we were their age.  It is also imperative to let them explain to you how they feel about their situation or what they think they know, before rushing to give them advice.  From years of sitting across the couch from these kids let me tell you, they perceive things much differently than you may think, validate this.  Try “You know what, I am sorry I didn’t let you explain, you may be right.” Or “Can you tell me why you feel that way?  What can I do to help you?” or “This is just my experience, I think it could be helpful for your situation.”  This way we are not telling them we know it all, we are simply assisting them in listening to us, while modeling healthy communication.

The bottom line is that if we don’t start setting boundaries now, we are enabling this child to become a less successful adult.  They are less likely to make emotionally sound and physically healthy decisions when they “don’t have to”.  When I speak to adults, those who had parents who were “friends” or let them get away with more than they “should” report wishing they had more structure, and interestingly enough, often times envy a peer who had this structure in their family.  The ones who had parents who gave them boundaries report feeling “thankful” as they now are able to set limits with themselves and with others.  Be this parent!

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