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5 Brain Boosting Smoothies for Kids

There are many nutrients that the brain needs in order to work at an optimal level.  Here are some facts about Omega 3 essential fatty acids:

Omega 3 essential fatty acids, found in cell walls and membranes, carry electrical signals that travel from brain cell to brain cell.  These signals need to pass through cell walls but if your child’s body is deficient in omega 3, the cell walls become less efficient in communicating.  This is a nutrient that’s crucial for any inflammatory conditions, optimal brain function and to manage mood disorders.

A pregnant or nursing mother should pay close attention to her omega 3 EFA intake since her baby can’t make them and depends on her for it.  Babies needs EFA not only for brain development but also for proper eye development and for motor skills. Us grown-ups can’t manufacture these nutrients either, so we must get them from our diet.

Here are 5 brain-boosting smoothies for kids that your child will surely love. 🙂

1. Banana Booster

Did you know that strawberries contain a modest amount of essential fatty acids, more than any other berry?  This recipe was adapted from The Omega 3 Cookbook by Michael van Straten.

  • 5 apples, quartered
  • 8 strawberries
  • 2 bananas, peeled
  • 1 tablespoon almond butter

Instructions

  1. Juice the apples and strawberries then blend with the bananas and almond butter.

2. Paleo Blueberry Smoothie

This one tastes spectacular.  It comes from Rebecca Bohl over at Paleo Grubs.

Blueberries are an amazing superfood that I have been wanting to grow for years now.  They are high antioxidant, are anti-inflammatory and are high in potassium and vitamin C. They are beneficial to both your brain and heart. Fresh or frozen berries can be used for this recipe, though if you use frozen berries, you can omit the ice.  Chia seeds are high in omega 3, as well.  They are the best plant based source of omega 3s there are!

  • 1 cup blueberries
  • 2 tbsp walnuts
  • 1 cup almond milk
  • 1 tsp maple syrup
  • 1 tsp cinnamon
  • 2 tsp chia seeds
  • 1/2 cup ice cubes
Instructions
  1. In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth.
  2. Add more almond milk if necessary to reach desired consistency.
  3. Serve immediately.

3. Maple Lime Papaya Protein Smoothie

This yummy smoothie recipe comes from Babble.  Papayas.  Are.  Amazing.  If you’re not addicted to them yet, try this smoothie and I’m sure you will be soon. A couple of my kids actually enjoy a little kick, so I added the cayenne for them.  This is the protein powder I use, made from organic rice.  This smoothie has a really delicious, tropical flavor that I’m sure you’ll love.

  • 1 3/4 cup fresh chopped papaya, seeds and skin removed
  • 1 banana (fresh or frozen)
  • 1/2 cup frozen strawberries or peaches
  • 1/4 cup ice
  • 1 Tbsp maple syrup (I like grade B)
  • 2 small limes, juiced
  • 1/2 tsp lime zest
  • dash cayenne (optional)
  • 2 scoops protein powder (I used a raw hemp brand)
  • As Needed to get blender moving: fresh squeezed orange juice

Blend and serve!

4. Three Ingredient Brain Booster

This Three Ingredient Brain Booster comes from FitLife.tv.  It’s really easy to whip together in the morning or when you’re in a rush.  It’s only got three ingredients but they are good ones:

Almond milk is high in Omega-3 and contains copper, zinc, magnesium, and manganese.  Strawberries, and really all berries,  are low in sugar, high in fiber, and are a terrific source  in anti-oxidants.  Strawberries in particular have the most omega-3 out of all the berries. Chia seeds are one of the most nutrient dense foods in the world and  are also a great source of magnesium and manganese.

  • 2 Cups Almond Milk
  • 2 Cups Strawberries
  • ¼ Cup Chia Seeds
Instructions
  1. Add each ingredient into the blender and blend.
  2. Transfer to a clean glass container and add ice.

5. Brain Power Smoothie

This coconut-milk based smoothie from Katie over at Wellness Mama tastes suspiciously like a milkshake you’d get at the local fast-food place.  But it’s got great ingredients!  Coconut milk is full of healthy saturated fat, especially important for growing children.  Gelatin powder is a staple at our house for its gut-healing properties.  Egg yolks, discarded by too many and for far too long, are the most nutritious part of the egg, containing nearly all known vitamins.

  • 2 cups coconut milk
  • ¼ cup coconut oil
  • 2 tablespoons gelatin powder
  • ½ tsp vanilla
  • 1 banana (optional)
  • 2 or more egg yolks
  • 1 cup ice
  • flavor of choice: 1 TBSP organic cocoa powder, ½ cup strawberries, 1 tsp cinnamon, etc.)

Instructions

Blend!

Which will you try RIGHT AWAY?  Let me know!  Now that I’m done telling you about them, I think I’ll have the papaya one!

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Five Connections between Food and Dyslexia 

Image by Denise Krebs generously CC from Flickr
Image by Denise Krebs generously CC from Flickr

Does My Child  Have Dyslexia?

A diagnosis of dyslexia can potentially turn a child’s life around.  She may be struggling so much from being completely misunderstood.  Dyslexia has  nothing to do with being lazy, not smart or not motivated.  It’s is the most common learning disability in  the United States, so if you’re a parent wondering if your child  has dyslexia, you’re not alone.   And there are supplements that your dyslexic child should be taking.

When a child  has dyslexia, is mean that she has  a hard  time processing what she  sees  when she looks at or writes a word.  She may be having trouble connecting the sounds that each letter makes, how to pronounce words, or spelling and writing words.  Reading comprehension can be extremely difficult. This issue of the brain has no cure as of yet, but new research is coming to light about changes one can make in their diet to help treat this disorder.

Signs of Dyslexia in Children

The symptoms of dyslexia can range from mild to severe and can  vary  widely depending on the child.  Here are some symptoms to look for:

  • Late to speak
  • Trouble enunciating words
  • Trouble rhyming 
  • Difficulty learning the alphabet, numbers, or colors
  • Difficulty with handwriting and other fine motor skills
  • Confusing letters  that look similar  like “b” and “d,” or the orders of letters inside of words
  • Trouble learning the connection between letters and their sounds
  • An estimated 25% of children with dyslexia also have ADHD

The Food Connection

It may sound odd to read that your child’s dyslexia  may be related  to her diet, but like so many other learning disorders, there  is of course a link. There are  certain foods  that feed the brain, that can help fight dyslexia and squash the confusion.  Some children do have a genetic disposition to dyslexia but genetics don’t necessarily need to be a life sentence.  Here are five connections between food and dyslexia.

1) Essential Fatty Acids

One piece of new evidence is coming to light from Oxford University, is how an imbalance of omega-3 and omega-6 fatty acids may help cause dyslexia. Their study gathered evidence from a group of dyslexic and non-dyslexic adults and measured the fatty acids in their body. The results were published in European Neuropsychopharmacology in January of 2007, showing that the people with the larger amounts of those necessary omega-3 fatty acids actually had a greater reading comprehension than those who had more omega-6. The average American diet is stuffed full of omega-6 acids, which causes the imbalance.

Fatty acids have an essential role to play in brain function and structure.  Two types of fatty acids, AA and DHA make up about 20% of the dry weight of brain  and over  30% of the  retina  in  the eyes.  EPA and DGLA are also critical for proper brain function.  Fatty acids have an essential role to play in brain function and structure.  Two types of fatty acids, AA and DHA make up about 20% of the dry weight of brain  and over  30% of the  retina  in  the eyes.  EPA and DGLA are also critical for proper brain function.

You can find omega-3 fatty acids in flax seed, cold water fish (tuna and salmon), and walnuts. Avoid some foods in omega-6 acids like different kinds of cooking oils such as, sunflower, corn oil, soybean, safflower, and canola. There is also a variety of different supplements you can take to improve your omega-3 intake.

Essential fatty acids are called such because they aren’t made by the body, so they are essential to the diet.  Visual function in dyslexia appears to have been improved by fatty acid supplementation, researchers say.  Visual problems and dyslexia seem to go hand in hand.

Children  with fatty acid deficiencies have also been shown to have a harder time reading, spelling and remembering things.  

 Other signs of fatty  acid deficiency include

  • Excessive thirst
  • Frequent urination
  • Dry patches on the  skin
  • Dull hair
  • Dandruff
  • Brittle nails
  • Eczema
  • Asthma 
  • Allergies
  • Poor vision, especially night vision
  • Problems  concentrating
  • Problems sleeping
  • Mood swings

There are a few reasons why our modern diets are severely lacking in EFAs, and omega 3s in particular.  The factory chickens are not allowed to roam outside and eat the bugs that are a part of its natural diet.  They are kept in cages and fed grains.  Similarly, beef cattle and dairy cows do not graze on grass and also eat grains.  The chicken and eggs we eat as well as the beef and dairy is highly lacking in these crucial nutrients and while leafy greens are also a source of omega 3, they are less adequate and don’t make up a large part of most people’s diets.

So, commit to only eating pastured chickens and their eggs and grass fed beef and dairy, or check out these supplements your dyslexic child should take.

There are a few factors to consider when choosing a supplemental EFA.

Purity – it should meet governmental standards and not contain contaminants.

Freshness – EPAs go rancid very quickly so make sure what you get is fresh.

Potency – make sure it has a  good amount of EPA and DHA.

Sustainability – get  a supplement that has been harvested in a sustainable way from a species that’s not under threat.

Here are a few brands that I have used or that I trust.

Green Pastures

Natural Factors Wild Salmon Oil

Jarrow Max DHA

EFAs are known to be extremely save even in large doses and children often show signs of improvement after only a few months.

how to feed your dyslexic child
Image by Rick&Brenda Beerhorst CC from Flickr

2) Cutting Out Artificial Foods

It was found by Dr. Ben Feingold, a pediatric allergy specialist, that different chemicals used in food actually causes behavior issues in children like hyperactivity. He researched for years and created a special diet to treat this problem, which was found to have helped children with other learning disabilities, including dyslexia. The diet entails removing ingredients such as coloring, artificial flavors, and preservatives like TBHQ, BHT, and BHA.

3) Salciylate Sensitivity

There are a lot of foods that naturally contain a chemical called salicylates. It’s a preservative and it’s typically harmless to ingest unless you have a sensitivity to it. Part of Dr. Feingold’s research has shown this particular chemical is linked to several learning and behavioral issues. As such, his diet plan removed salicyltes for a few weeks and slowly add those foods back to your normal eating regimen to help see which ones you may or may not have sensitivity to. It can be difficult to find which foods have salicyltes in them, as the issue is varied amongst different people, so you will have to test it and find out for yourself.

According to the Auckland Allergy Clinic in New Zealand, fruits and vegetables that are very high in salicylates include

  • apricots
  • black currants
  • blueberries
  • cherries
  • cranberries
  • olives
  • currants
  • dates
  • grapes
  • guava
  • oranges
  • pineapples
  • plums
  • prunes
  • raisins
  • raspberries
  • blackberries
  • strawberries
  • tangerines
  • champigon mushrooms
  • chicory
  • courgette
  • hot peppers
  • radishes
  • tomatoes and tomato-based foods

 

4) Removing Gluten

Another experiment was conducted in Great Britain in 2004 after a student was placed on a gluten-free diet and his behavior changed drastically. They tested a larger group of students, removing the gluten from their diets. Six months after the diet changes in the students, their reading levels went from below average to progressing at a rate of improving a whole grade-level.

Gluten is a protein found in wheat, barley, spelt, rye and most oats. Going gluten free has grown in fashion of late and you probably know at least one person who doesn’t eat it.  It’s not just a fad though; most people have a good reason to avoid it.

5) Vitamin D Deficiency

Recent research suggests that not taking in enough Vitamin D is causing all sorts of illnesses, such as ADHD, Asperger’s, autism, and dyslexia. One thing all of these conditions have in common is a lack of Vitamin D in their systems, causing a child’s development to slow down. It’s important to regularly monitor your child’s intake of healthy fruits and vegetables while testing to see if their bodies are not absorbing enough of what they need for proper development.

Varying reports such as these are not enough to to completely call them a cure or treatment for dyslexia. But if your child struggles with this condition, it isn’t harmful to experiment with your diet to see if what she’s eating might be the cause. The more we study and research the foods and drinks we are putting into our bodies, the more we find how alarmed we should be. Chemicals, pesticides, genetically modified foods, etc, are all passed off as safe, healthy food, but they are nothing of the sort.

The best form of vitamin D comes from the sun.  Get your kid outside!

If you like somewhere without lots of sun or have found that supplements are needed (get her blood levels checked.. it’s an easy lab test), check out one of these:

Thorne Research, Vitamin D Drops

Source Naturals Vitamin D

 

Have you tried  any of the supplements or suggestions I’ve discussed above?  Have you seen any improvements in the cognitive function in your child? I’d love to hear about it in the comments!

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10 Tips to Wean Your Kid off of Sugar

Sugar is one of the main reasons that children are sicker and more overweight than they have ever been before. Where you have sugar and modern processed foods, you have obesity, diabetes, heart disease and other chronic diseases, and these diseases don’t discriminate based on age.  Over the past 160 years, sugar consumption and obesity have skyrocketed.

You may think that it’s too late to get your small child or teenager off of sugar, but there is always hope.  The more good there is coming in, the less room there will be for the bad stuff.  And even a reduction in sugar consumption goes a long way on the road to good health. Here are 10 tips to wean your kid off of sugar for good.

1. Add healthy fats to her diet.

Healthy fats such as grass-fed butter, ghee, coconut oil, avocado oil, olive oil, chicken schmaltz and beef tallow are nutrient-dense and much more filling than sugar-laden grain treats.  Try skipping the sugary breakfast cereal and serving up a couple of eggs fried in coconut or some mini burgers served with chopped avocado, lettuce, and tomato. Hard boiled eggs work well, too.

This may seem daunting at first, but you can save time by preparing the bulk of the work the night before.  If there is no school, you can prepare meals together. Healthy fats are also much more filling than the empty calories that sugar provides.

2.  Clean up your own diet.

Cutting sugar from your child’s diet while sneaking M&Ms on the sly isn’t going to work.  Your kid will see right through you.  Get serious about your health and the health of your child and clear out the cabinets and cupboards of all the junk.  I understand that sugar is very addictive and this can be very difficult! 

3. Explain the “why.”

Be age appropriate, but explain to your child that sugar consumption leads to diseases such as diabetes and obesity.   Kids love learning big words, so try throwing words like insulin, serotonin and type 2 diabetes around and explaining the profound connection to them and the sugar they love so much.  Kids have a hard time realizing that there is a long future ahead of them with regards to almost anything, so this is one to pay close attention to.

4. Add more protein to her diet.

Our bodies have a way of craving sugar when it really wants protein.  Proteins contain the amino acids that our brains need to function properly.  The best protein sources are wild-caught fish, free-range poultry, grass-fed beef, nuts have been soaked and dried and sprouted legumes.

5. Eat meals together.

Preparing and eating meals together is a lost tradition for too many families.  Children have gotten into the habit of eating alone in their rooms, or in front of a screen or grabbing food and not eating proper meals at all.  Preparing meals as a family is a learning process for everyone.  Mothers learn to have tremendous amounts of patience and children learn to chop carrots, it’s a win-win.  

6. Try a new food every few days.

It’s so easy to get stuck in the rut of pasta on Sunday, bagels on Monday, sandwiches on Tuesday and on and on down the boring, carb-rich road.  Next time you’re at the supermarket, pick out a few vegetables that you never bought before.  Be daring and try a recipe you never thought you would make.  This will tantalize your palate (and the palate of your child!) and your tongue will, eventually, find the taste of sugar disagreeable.

7. Beware of too much fruit.

We have all heard for many decades now that nine servings of fruits and vegetables per day are a part of the optimal diet.  The thing is, too many of us ignore the vegetable part and eat way too much fruit.  Fruit can spike insulin levels as much as a piece of candy or chocolate, so try to wean off of fruits except for olives and avocados for a little while.

8. Go slowly and be understanding.

It’s not easy being a kid.  All of your decisions are made for you including when to get up,  what you can wear, what’s you’re going to do for the day, and on and on.  Give your child a little bit of leeway when it comes to what she eats.   If you know that sugar is a problem in her diet, realize that it may backfire if you suddenly take it all completely out of the house, dried fruit and all.  Slowly replace the empty carbs with complex carbs like yams, broccoli, zucchini, and grapefruit.

9. Be prepared anywhere you go.

There is sugar in everything.  Going for even a  quick trip with hungry kids will get frustrating quickly and corner stores and even supermarkets won’t have much to offer unless you have really thought it through beforehand.  Save yourself from wanting to pull your hair out by having reliable snacks whenever you go out with the kids.  Some snack that you can have ready to go with you are hard boiled eggs, nuts, and seeds, beef jerky, mini burgers, chopped vegetables on skewers, tuna patties, healthy hot dogs,  chicken schnitzel strips or mini quiches.

10. Avoid the fake stuff.

Aspartame may seem like a good substitution if your kid has a sweet tooth and you want to give her a reward.  The truth is that it’s anything but.  Aspartame and other artificial sweeteners have caused so many problems for so many people.  Some of the problems with aspartame that have  so far been found have been:

  • Headaches and migraines
  • Seizures
  • Nausea
  • Vision problems
  • Anxiety attacks
  • Heart  palpitations
  • Irritability
  • Muscle spasms
  • Insomnia

and on and on.  Some of the studies on these chemicals have had to end early because of the extreme reactions from the participants.  It’s just not worth it.  

Don’t worry too much, also.  There is always hope!

Is your child addicted to sugar and carbs?  What have you done to stop him or her from eating sugar?  I’d love to read your tips in the comments below!