This will be my last post that could second as a book report on Elizabeth Strickland's Eating for Autism:The 10-Step Nutrition Plan to Help Treat Your Child's Autism, Aspergers, or ADHD. As I shared earlier, that book has been a staple resource in our home concerning our diet changes over the last year. There is substantial evidence floating around on the Internet and in book stores that validate her claims and a simple google search will get the ball rolling if for some reason you need supporting evidence. For today, however, I will conclude my no list with heavily quoted Strickland info.
Trans Fats
These guys have gotten alot of negative media buzz so it should be no surprise they're on the list. But why?
What is it?
Strickland speaking...
Trans fat is the product of hydrogenation, which is the process by which hydrogen is added to liquid vegetable oil. The fatty acids in the oil then acquire some of the hydrogen, which makes it denser. Typically, the hydrogenation process is only partially completed in order to produce a more malleable fat that is solid at room temperature but will melt upon baking.Strickland goes on to say...
Partially hydrogenated fats have replaced natural solid fats and natural liquid oils in our foods because they're cheaper to use than the real thing, and they prolong the shelf life and flavor stability of foods.
Vegetable shortenings, some margarines, crackers, cookies, chips, cakes, pies, bread, snack foods, and of course partially hydrogenated oils. Also check dietary supplements, energy bars, and nutrition bars. It also naturally occurs in milk and body fat of cow and sheep (more on cow's milk later in this series!). The trans fats in these animals, according to the U.S. National Diary Council, don't appear to have the same negative effects as human -made hydrogenated oils.
Why is it bad?
Raise our LDL (bad cholesterol) + lower HDL (good cholesterol) = increased risk of coronary heart disease.
Growing concern that they increase risk of cancer, type 2 diabetes, obesity, and infertility.
Autism community's main concern: the liver.
Trans fats interfere with the enzyme delta 6 desaturase, which is critical in the process of converting essential fatty acids (also known as omega-3 and omega-6 fatty acids) found in foods to the active forms (arachidonic acid [ARA], eicosapentaenoic acid [EPA], and docosahexaenoic acid [DHA]) used by the brain. A deficiency of delta 6 desaturase causes a deficiency of ARA, EPA, and DHA, which are critical for brain development, brain function, brain cell signaling, and vision processing. Research indicates that children diagnosed with ADD, ADHD, dyslexia, dyspraxia, and autism may already have low levels of delta 6 desaturease, so when these children consume foods with trans fat, it makes their situations worse (Strickland).Ok, if you have ever had a baby, the acronyms DHA and EPA should ring a bell. These are good things that your brain must have.
Bottom line: Trans fats are a party kill for good fats so steer clear.
How do you get this sought after omega-3 and omega-6 fatty acids?
Fish, flaxseed oil, walnuts, pumpkin seeds, black currant seed oil or through supplement form
Now allow me to digress...
*You will notice in this series I will not address supplements.
My family and I do take supplements regularly but I will not post on them for the following reasons:
1. What's good for the goose is not always good for the gander.
I highly caution you against hearing that a particular supplement is good for a particular ailment so you run out and stock up. Although some supplements like a multi-vitamin or the above mentioned Omega-3 are good across the board for everyone, not every brand is. There is heavy research that needs to be done before picking a supplement line (I will give you a hint - you should not be purchasing them from the same store you buy groceries at) so you don't end up with expensive pee. They should be pharmaceutical grade, whole food, follow Good Manufacturing Practices (GMPs), among many other things which leads me to reason number two...
2. Supplements should be taken under the supervision of a professional.
I took a slew of supplements before coming to this conclusion and it's not so much that they can do harm (although in some cases, they can) but here's an example. For years, I had problems with my stomach and many people who sold supplements - including myself at one point - would advise me to take digestive enzymes. Now, digestive enzymes are great and probably one of the most fool proof supplements around but guess what? I had Celiac Disease! No amount of enzyme was gonna help me if I was ingesting gluten on a daily basis!
My family sees a holistic doctor who is also an MD. He is board certified and has a background in neurology and with autism. He is a great fit for us. Previously we have seen naturopathic doctor. Or perhaps your family doctor is open-minded about supplements and is willing to advise you on them; not all of them are. It is about finding a balance and what's right for your family. Some traditional doctors think supplements are hog-wash and some holistics think that if you simply think happy thoughts you'll be healed. Caution: do not go with either extreme! You want to find a doctor who 1. treats the body as a whole 2. is not overly specialized in any one area 3. treats the whole family, if possible.
Don't get me wrong, if I'm having brain surgery, I would surely prefer a brain specialist over a general surgeon. I am talking about finding a wellness doctor i.e. to keep you well! If you break your arm, you'll need to go to the ER. If you want to stay healthy and correct current health problems, you've got to see someone who sees the body as a whole and will not just treat the liver. Or the stomach. Or the headaches. There, I've said my piece.
Highly Processed Foods
What is it? "Food"...in a box. Or a bag. Or anything you believe to be food that you have to read a label to know what it's really composed of. Remember, food is fuel, people. Food is fuel. You get gas at the gas station. You get fuel from real food.
Where is it?
Everywhere - especially on the inside of the grocery store aisles (stay tuned for a post on how to grocery shop which includes being leery of the middle aisles). Marketers love to convince you that it is convenient (it is) which will make you happy (it won't). It is so readily available you don't even realize the slippery slope you are on.
Why is it bad?
Strickland says:
A generation ago, a 'processed' meal simply meant cleaning fresh foods and basic kitchen preparation. Back, then,foods contained a higher percentage of their original vitamins, minerals, phytonutrients, and fiber. The highly processed foods we depend on today have a lower nutritional value; are higher in fat, salt, and sugar; and contain trans fat and many food additives that may contribute to behavioral and health problems.
How do I fix it?
Strickland says:
Sit-down family meals prepared from scratch have become virtually obsolete. I believe that the best way to limit these unhealthy, processed foods from your child's diet (and your entire family's diet) is to make family meals a priority in your home. Here's some advice to help make this happen:*Buy one or two cookbooks with recipes to prepare healthy meals in thirty minutes or less so making meals from scratch is easier to fit into your schedule.
*Every weekend, plan your meals for the upcoming week and check to make sure you have the ingredients you need on hand.
*When you cook a meal, make the most of your time by preparing enough food for leftovers. you can freeze them nd reheat them for dinner another day.
*Keep it simple - children prefer simple meals
Bottom line: Ya gotta make meals a priority to be healthy
Refined Sugar
What is it?
Sucrose - a.k.a white sugar or table sugar, corn syrup, and High Fructose Corn Syrup.
Where is it?
Pop (or soda or soft drinks, depending on where you're from but where I'm from we call it POP!), fruit juice, candy, peanut butter, yogurt, snacks, ice cream, and many other foods children eat on a regular basis.
*Shocker alert: The average American consumes about 140 POUNDS of sugar EACH YEAR!Why is it bad?
C'mon, you know it is. This one shouldn't surprise you. Sugar is an empty calorie. In other words, there is absolutely no benefit to eating it besides taste and how it makes us feel (at first, at least). So let's begin...tooth decay, obesity, diabetes, and negative behavior such as hyperactivity, lack of focus, aggression, mood, and mental function. Some research studies still show that sugar has no effect on kids but you ask any parent or teacher if the typical kid is more manageable the day of Halloween or the day after. Seriously. And here's another thought - a totally unscientific one by me - could it be that our kiddos' systems are so inundated by these no-no's on a daily basis that their systems are numb to the effects because that is just how they act normally? I'm just sayin.
Fancy Science/Stickland quote:
The truth is sugar does have an effect on children. Sugar is a simple carbohydrate, which means it is rapidly digested and broken down into glucose, which is quickly absorbed into the bloodstream. When your cihild consumes a sugary food or drink, it causes a rapid rise in his blood glucose level (hyperglycemia). This spike in your child's blood glucose level triggers his pancreas to release the hormone insulin to lower his blood glucose level. This in turn causes his blood glucose level to drop rapidly (reactive hypoglycemia), triggering the release of adrenaline and otehr hormones to raise his blood glucose level once again.She goes on to say:
Symptoms vary from child to child, depending on their sensitivity, but some common ones include nervousness, shakiness, light-headedness, dizziness, fatigue, sweating, tremors, flushing, confusion, anxiety, headaches, depression, irritability, and craving sweets.Now we are not kicking sugar entirely out of the picture, but let's put this in perspective:
Teach your child sugar's role: a special treat. Not a daily essential.
Here's some tips from Strickland:
*First and foremost, avoid high-sugar foods and beverages (anything that contains 15 grams or sugar or more "per 100 g") as much as possible.
*Replace high-sugar snacks with healthier ones such as raw vegetable sticks, fresh fruits, nuts, seeds, air-popped popcorn, fruit smoothie, yogurt, pretzels, or rice cakes with fruit spread.
*Feed your child three small meals and two to three snacks about every three hours each day.
*Make sure to provide balanced meals for your child made up of complex carbohydrates (whole grains, rice, breads, and cereals, starchy vegetables, and legumes), protein, and healthy fats.
*Offer foods that are high in soluble fiber such as legumes, oatmeal, root vegetables, and fruit
*Limit fruit juice to 4 ounces a day
*Don't use candy as positive reinforcement or part of a reward system.
Bottom line: Sugar is not love. You are not withholding love from your kids by withholding an artificially-colored-red-and-purple-out-of-the-box-cupcake-with-only-heaven-knows-what- preservatives from your little one. If you know my family, you know that we eat birthday cake on our birthdays. We love a good bowl of ice cream or a homemade lemonade pop. You can have "treats" without being insane. My kids also know that food is not a reward - it is fuel. And treats are just that, special treats. As parents, we are training our children how to understand food. And it will start by them watching what you eat and your relationship with food. By the age of four, my kids could say "that's not something we put in our bodies" at the grocery store. I'm not bragging; I'm letting you know it's possible. Now like any other addiction (and yes, I think many kids - like mine were - are addicted to sugar and artificial additives) there will be withdrawals. You will get through it. I was the biggest candy addict I knew for most of my life and now I don't touch the stuff and more importantly I don't crave it or miss it. You can do this. It will take a change of mind but it's possible.
This post is part of a series. To catch up, read:
Day 1 of Turning Your Kitchen Upside Down...in a Good Way
Day 2 of Turning Your Kitchen Upside Down: Getting the Crew Onboard
Day 3 of Turning Your Kitchen Upside Down: None of This! Part 1
Day 4 of Turning Your Kitchen Upside Down: None of This! Part 2
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