Tag Archive for health

What You Need to Know About Hydration and Brain Health

The easiest way to get healthier fast is with good old fashioned water. Sounds easy right? But most of America is chronically dehydrated; leading to more than just a little dry mouth. Water plays a vital role in every aspect of our bodies. Studies have shown that most people are always partially dehydrated. This means that their brain is working considerably below its capacity and potential. Scary, right? » Read more..

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Chia Seeds: The SUPER Seed

super seed

The month of March is National Nutrition Month (#NNM). The awareness and education campaign is sponsored by the Academy of Nutrition and Dietetics (known previously as the American Dietetic Association). Its’ purpose is to promote good nutrition by spreading awareness and education about nutritional choices, and to challenge people to make the healthiest food choices they can. This month we are blogging, posting, and tweeting about #NNM.  We will share our delicious & nutritious recipe ideas and nutrition-packed foods for you and your family to try.

The Super Seed: 10 Benefits of Chia Seeds

If you haven’t tried chia seeds you are missing out!  Chia seeds are the hottest super food and phenomenally rich in health benefits. One serving has:

  1. 5 x more calcium than milk
  2. More than 1/3 of your daily fiber intake
  3. 27% of your daily value of phosphorus
  4. 4.4 grams of protein, nearly 10 percent of the daily value
  5. They are the richest plant source of Omega-3 and Omega-6 (the vital fats that protect against inflammation) & contain more Omega-3 than salmon!
  6. 3x more antioxidant power than blueberries
  7. Helps to regulate insulin
  8. Cleanses the colon and absorbs harmful toxins
  9. Contains tryptophan, an amino acid that helps to improve mood and regulate appetite and sleep
  10. Combat diabetes by helping to control blood sugar

Chia is an edible seed that comes from the desert plant salvia hispanica, grown in Central America dating back to Mayan and Aztec cultures. “Chia” means strength, and serves as a perfect name for this super seed, because they are filled with nutrients, protein, carbohydrates and healthy fat. Chia seeds are popular for weight loss, energy, and make a great healthy substitute for those with food allergies. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system – making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.

chia seedsChia Seed Pudding

This tasty treat is nutritional and remarkably simple – All you need is one bowl! (serves 4 – 6)

  • 1 cup chia seeds
  • 3 cups nut milk, coconut or hemp milk
  • 1 tsp vanilla
  • 2 tbsp of birch sugar or coconut sugar
  • 1 tsp of cinnamon (optional)
  • Pinch of sea salt

Place the chia seeds and dry ingredients in the bowl, add in milk (almond is my favorite) and then vanilla. Stir well, so that there are no clumps and the chia seeds are coated in milk. Let sit at room temperature for 20 – 30 minutes or cover and refrigerate. Within one hour you should have a delicious pudding (similar to tapioca). If it isn’t sweet enough feel free to add a bit of agave nectar or a handful of fruit.

Chia Seed Gel

Easy and energizing!

  • 2 Tbs chia seeds
  • 1 cup coconut water

Add two tablespoons of chia seeds to a cup of coconut water and let sit for ten minutes. Like recently-introduced products from energy and sports drink companies, you’ll have a thick hydration and energy gel that’s great for runners’ recovery or other athletic activity

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Healthcare Spending: Failure to Increase Life Expectancy

Shocking new infograph from Best Nursing Masters on how the US is failing in Healthcare compared to other countries.  Take a look and give us your thoughts.

healthcare

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Recommended Readings for a Healthy Diet and Mind

These books come highly recommended by our staff and clients on cleaning up your diet to make your brain and body happier and healthier.

healthy diet and mind

Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by David Perlmutter, Kristin Loberg

Renowned neurologist David Perlmutter, MD, discusses how carbs are destroying your brain. And not just unhealthy carbs, but even healthy ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more. Dr. Perlmutter explains what happens when the brain encounters common ingredients in your daily bread and fruit bowls, why your brain thrives on fat and cholesterol, and how you can spur the growth of new brain cells at any age.

Crazy, Sexy Diet by Kris Carrhealthy diet and mind

Crazy Sexy Diet is a beautifully illustrated resource filled with expert on an anti-inflammatory, vegetarian program that helps balance the pH of the body and repair your mind. Plus, she shares the steps of her own twenty-one-day cleanse, and simple but delectable sample recipes. Carr empowers readers from her personal healing journey from cancer to cancer free through dietary changes. Lots of great ideas for adding more greens inot your life and creative ways to get protein even on a plant based diet.

healthy diet and mindGut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia by Natasha Campbell-McBride

Many of our clients have loved this book on the GAPS diet. New 2010 Edition with over 100 extra pages of information on Gut and Psychology Syndrome. Important information the information you need to heal a damaged digestive system. The perfect book for anyone suffering from Autism, Dyslexia, Depression, Dyspraxia, ADD, ADHD, Schizophrenia, and any other condition that has a link with gut dysbiosis. After testing for food allergies many clients rely on this book to make their new diets managable and learn about how foods can help or harm their bodies.

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Back to Bedtime: Tips for Adjusting Your Childs Sleep Cycle for Back to School

back to school sleepy boyBy Emily Roberts MA, LPC

We know summertime schedules make it hard to adjust to back to school demands. The leisurely schedule and later evenings mean more of a push back from kiddos when classes resume. As much as your child may fight or fuss about pillow-time, it is a tool for academic and behavioral success. Kids who don’t get enough sleep, regularly, have been shown to have lower testing scores, more behavioral outburst, and more ADHD-like behaviors. Snoozing on the weekends and struggling to get enough sleep during the week is a typical cycle for some, but can be damaging to long term health. Children and adults need a bedtime routine, and consistent hours for their brain to recharge and rest. This cannot be done two nights a week, we need to help them adjust to do this most days.

Start Now

Even if your child has started school or is doing so in the next week or so, start with a plan of action that you can implement as early as this evening. Changing their entire routine all at once can be too much for some kids to handle, so adding in each piece over the course of a week may help.Experts estimate that preschoolers (3 to 5 years-old) need 11-13 hours of sleep, while school-aged children up to age 12 need approximately 10-11 hours of sleep. Teens need at least 9 hours. back to school kids sleep

Dr. Juan Martinez MD, director of Pediatric Sleep lab at Joe DiMaggio Children’s Hospital suggests:

• The best strategy is to allow the later bedtime initially, but enforce the gradually earlier morning arousal time to a goal of the normal awakening time for school. The late bedtime will eventually adjust to a normal bedtime. All parents and caregivers must be on board and consistent.— We love this, as our bodies will naturally respond to this adjustment after a few days. Starting to enforce an earlier bedtime after a week or so, and rewarding them for getting ready on-time will help.

• Absolutely avoid any caffeinated products after dinner. That includes coffee, cola drinks and chocolate.— We would even go further to say after lunch, as caffeine can stay in kids systems for hours. Sugar before bed can also heighten arousal, so that ice cream after dinner may need to be a mid afternoon treat.

• Have children turn off all electronics, including phones, computers, video games and television early in the night. Have them instead read, listen to soothing music or do other quiet activities.— We agree, and studies have shown that up to two hours before bed our brain’s will be effected by screen time. If your child “needs” their Kindle or begs for their iPhone, come up with rules for the family. It may be painful at first to convince your tween to turn in their phone, but if their goals are to make good grades and get the privilege of having a phone, then they needs to follow the rules. Many kids I work with sleep with their phones and are woken up throughout the night to friends’ texts or to search the web. DON’T ALLOW THIS.

• Have children take a warm bath an hour or two before bedtime to help their body temperature naturally cool down before sleep.— We would also add in doing mindfulness or self-soothing activities. Coloring, journaling, “light” reading (avoid scary or suspenseful literature), back rubs, ect.

• At bedtime there should be no background noises, television or music.— We have some kids who are able to relax by listening to classical music, guided meditations, or sound machines, as it distracts from their anxious thoughts. Try to find something that reduces stimulation.

More tips:

When talking to kids about this adjustment make sure not to say “because I said so” or “that’s our rule.” Rather, explain to them that sleep is important if they want to feel good and focused. Sleep is like food, we need it or our bodies can’t function.back to school sleep tight

Supplements. Make sure your child is taking their supplements as prescribed or suggested. Particular vitamins and minerals can be stimulating. Making sure that they are taking their recommended doses at the right time is imperative.

Make bedtime cozy. When we look at our beds we want to feel comfortable and look forward to shutting our eyes. Kids are the same. Make sure that they help you pick out textures of linens that they like, this is not your bed, it’s theirs. Give them lots of pillows or blankets if they like, as many kids (and adults) feel calmer and safer with soft textures surrounding them. For little ones, have them pick out a stuffed animal or blanket that “lives in the bed.” So they will have something to look forward to when bedtime comes.

Also, this is a great time to ask them about their goals for the school year, what do you want to accomplish or improve on this year? Let them tell you (it can be hard to keep your thoughts to yourself but try) what they want to achieve. “More goals in soccer” or “get an A in Algebra. Then ask them what they need to do to get there. Break down the goals with them and add in steps including healthy living (sleep, diet, supplements, ect).

What if they resist? As a parent you are in charge, and your children will thank you in the long run. Expect a few days or even weeks of push back, maybe even tears, but stay consistent and strong. Validate that sometimes it stinks to head to bed this early, and we all are trying our best to be healthy.

Even if they aren’t tired, which is a common complaint, get them in their rooms, and make their room a bedtime zone. If there is a tv, a computer, bright lights or warm temperatures, fix these things soon. Make the bedroom for sleeping and relaxing not stressful activities. The more we praise them getting into their rooms and in bed the more likely we will help condition their brains to “like”, at least a little bit, the idea of heading to bed. Giving in to later bedtimes may be a “reward” but try rewarding with activities that they would want to do during the day. Sleep is sleep, just like breakfast is a meal. You wouldn’t let them go to school hungry, so why would you let them go with a foggy brain?

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Why Family Dinner Really Counts! By Dr. Lynne Kenney

Dr. Lynne Kenney shares with us why having dinner together as a family is so important, as well as some great tips and tools to make planning these meals much easier!

Here is her original post on her site.

Just back in the US today after 14 days abroad and first thing this am, I listened to a wonderful show on family dinner with Aviva Goldfarb and Chris Efessiou. Family dinner is a strong preventive factor for children and teens. Aviva asks us to take the Dinner Pledge and eat three family meals with your children each week. Aviva makes meal planning, shopping and eating as a family simple. Check out her site for easy meal planning. CLICK LINK TO LISTEN http://www.voiceamerica.com/episode/71848/the-cure-for-childhood-obesity-is-sitting-in-your-kitchen

Aviva Goldfarb

We encourage your family to share in a similar meal, but if you have children with special dietary needs, here is a simple printable for helpful meal planning. CLICK ON IMAGE TO ENLARGE AND PRINT.

Screen Shot 2013-07-26 at 5.23.27 AM

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Over Prescribed America- Infographic

Thanks to Top Masters in Health Care for sharing this with us.  Very interesting information on medication use in America.

Over Prescribed America

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Hot & Happy: Hydration Tips for Kids

hot happy hydratedDr. Lynne Kenney and Kidlutions provide famliles with tips to make this summer the best one yet.

The sweltering summer months can be so difficult on our little ones. Frustration and feeling out of control can be amplified with the heat and humidity, robbing our bodies of water. Avoid falling for the myth that giving them any liquid will keep them hydrated and happy, it can actually cause more harm than good. Sugar, soda, and chemicals can be more dehydrating and damaging. When we don’t get adequate H2O our bodies don’t move cells around, which can cause more physical and mental exhaustion.

Hydration Tips and Tricks

  • An excellent method for measuring how much water is needed each day is to divide your child’s body weight by 2. This will determine the number of ounces of water necessary for optimal health. If they are really active this may need to be increased.
  • Avoid juice; the sugar can cause dehydration and a crash later on. Freeze juice (100% juice) in ice cube trays or add berries to water bottles.
  • Try these helpful hydration tips for keeping your child hydrated during the hot summer months.Opt for coconut water, which replenishes the body naturally and has potassium.
  • Even sports drinks can be dehydrating with the added sodium and sugar, unless your child has just done a 10K opt for water instead.
  • Make it fizzy. There are some amazing carbonating beverage makers that literally pay for themselves in 10-20 uses. A bubbles and some natural flavor from a orange or lemon can make drinking water fun for little ones, plus they can get creative with what they want to add (grapefruit and strawberry is a must try).
  • Avoid flavor packets that can be added to water should also be avoided because they contain artificial sweeteners like aspartame, which are damaging to brain and dehydrating.
  • Dilute juice with water using a ratio of at least 50:50, make sure it is 100% juice, no additives.

Try these helpful hydration tips for keeping your child hydrated during the hot summer months.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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What is “Clean Eating”?

Emily Roberts MA, LPC

There are so many diets and fads out; it’s difficult to know what is best for you and your family, and what is more work than it’s worth.  Paleo, gluten-free, grain-free, raw, the list goes on.  One of the lifestyle diets we hear most is “Clean Eating”. This is a great plan for many, depending on your dietary needs and restrictions; however, let’s get clean on what it really means.

Clean Eating is not just washing your produce well and keeping a close eye on labels. Simply put, clean eating is avoiding all processed food, and relying on fresh fruits, vegetables, and whole grains, rather than prepackaged or fast food. The purpose of clean eating is to make sure you are getting your nutrients and your health from whole foods, and avoiding junk food.  According to research, a clean eating lifestyle can keep you healthy, or help you regain your health if you haven’t been well. If this sounds close to impossible, to only eat clean, I hear you! However, it’s easier than you may think.  One of my favorite blogs these days, The Gracious Pantry, puts it in perspective:

  1. Eat Lots of Plants, Fruits, and Veggies – Emphasize foods that are close to nature. If you focus on foods that are off a tree, bush, plant or vine, you’ve pretty much got it covered. Stay away from foods that are processed.
  2. Include Meats, Fish, and Poultry - Eat meats that are whole and straight from the butcher, not prepackaged (which are sometimes filled with nitrates and other chemicals).
  3. Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat, and other whole grains (For a list of foods to stock your pantry with, check out this list.)
  4. Don’t Always Trust Labels – “Whole Grain” or “natural” doesn’t always mean it is.  Look closely at the ingredients: white flour is not a whole grain, and “natural” spices and flavorings can encompass surprising ingredients – clarify with the company.
  5. The Fewer Ingredients, the Better. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list, according to The Gracious Pantry. If you can’t pronounce it, and don’t recognize it, it likely shouldn’t go in your body.

You Can Have Carbohydrates

Avoid anything white or “enriched”.  Once again, if you are trying to eat clean, then you will want to purchase only those products that say 100% WHOLE grain/meal/flour.

Your Whole Family Can Benefit.

Processed foods are linked to lower IQs in children, research suggests. When we think of creating a lifestyle (depending on your child’s unique dietary needs), many parents are choosing to eat clean, most of the time.  A family I talked to recently said they do 80:20, 80% clean, 20% real life.  The book Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love (Fair Winds Press, 2012), by Michelle Dudash, R.D. can help, as well as many of the websites and blogs out there:

The Gracious Pantry

Clean Eating Magazine

Michelle Dudash

 

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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Diet Soda and Cancer Risk

More and more research shows the increased link between Aspartame and cancer.  In the longest-ever human aspartame study, spanning 22 years, findings suggest a clear association between aspartame consumption and non-Hodgkin’s Lymphoma and leukemia in men; leukemia was also associated with diet soda intake in both sexes. Look at the research from Mercola.com sited below and think before you take your next sip of these toxic beverages.

 

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Emily Roberts MA, LPC is the clinical therapist for the Neurogistics Children’s Program. She has worked with Neurogistics for over a decade. Emily is also an award-winning author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are, Psychotherapist, TV & Media Contributor, educational speaker and parenting consultant.  Express Yourself is available at bookstores nationwide and on Amazon. To learn more about Emily click here.

 

 

 

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