Healthy soil and sustainable growing

[Martin Naylor <martinwnaylor@yahoo.com.au>]

I was told of nuts only walnuts about 12 per day contained omega 3

Martin

Ken Hargesheimer <minifarms2@yahoo.com> wrote:

I thought the following was excellant. 

 

Ken Hargesheimer

 

Foods to Feed the Family

 

Essential Fatty Acids (EFAs)

Here is one fat you want to have: DHA, an Omega-3 fatty acid.  Fish, flax seeds and nuts are great sources of EFAs.  The specific EFA to look for is the omega-3 essential fatty acid DHA that’s found in fish and some algae.   Fish oil supplements are an efficient way to help get the amount needed.  DHA omega-3 eggs and other foods with DHA added to them are also good sources.  EFAs from flax seed and other sources can work too.

Vitamin B Complex

The B vitamins have been linked to improved neural activity and are great at reducing stress.  While most B vitamins are safe, two do have potential side effects so consult with a medical provider before selecting a supplement for your child.  Vitamin B3, also commonly known as niacin, can cause skin flushing and, in a time-released form, has been associated with liver damage.  High doses of vitamin B6 can cause numbness and tingling.   Good food sources of the B vitamins are nutritional yeast, liver, whole-grain cereals and breads, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and soy.

Protein

If you’ve ever traded your afternoon caffeine fix for a couple bites of salmon then you already know: Protein evenly sustains your energy.  “I have always told parents they need to plan a protein lunch,” says clinical nutritionist Marcia Zimmerman.  “Make sure everyone gets protein for breakfast, too.”   Serving a protein meal doesn’t mean you have to cook.  Offer string cheese wrapped in whole grain bread.  An egg or low-fat plain yogurt blended with a banana for sweetness.   Zimmerman suggests mixing protein powder into a smoothie that you serve  for breakfast and offering a protein-rich smoothie as a snack when your child returns from school.  Throughout the day, offer nuts and seeds, brown rice cakes with any nut butters.

 Calcium and Magnesium

 

Give your child a tall glass of milk and lots of green veggies.  While calcium is known for helping build strong bones, Zimmerman says it also supports cell membranes and aids the nervous system, especially in impulse transmission, which could improve a child’s behavior.   Magnesium also has a calming effect on the nervous system, helping to maintain normal muscle and nerve function, and is involved in energy metabolism and protein synthesis.  Both are found naturally in many foods.  Milk and milk products are a main source of calcium.  Green vegetables such as broccoli, kale, and collard greens, and whole grains and cereals are additional sources.  Green veggies such as spinach are a great source of magnesium, as are beans and peas, nuts, seeds, and whole grains.

 

Trace Minerals

Trace minerals are micronutrients that are needed by the body every day, but in small amounts.  Trace minerals are found in fruits, vegetables, and animal products but many nutritionists recommend supplementing with a sugar-free multivitamin.

[Taken from Foods To Feed Your Child.  More About ADHD on MSN Health & Fitness    http://health.msn.com/centers/adhd/articlepage.aspx?cp-documentid=100163620&GT1=10193 ] 

 

Foods Not to Feed the Family

Sugar

Sugar robs your body of vitamins, minerals, and enzymes and increases hyperactivity by preventing blood sugar levels from remaining stable.   [Stevia is a natural sugar with no calories.  Diabetics can use it.  Cook with it]  Honey offers pollen that helps with allergies and molasses contains trace minerals.  Still, you should curb sugar intake and get savvy to hidden sugars in foods such as breakfast cereals, energy bars, sweetened drinks, soymilk and other foods.  For example, did you know that a serving of flavored yogurt might contain as much sugar as a serving of ice cream?   When looking at a label, along with the obvious “sugar” tag, avoid all artificial sweeteners and foods that contain corn syrup, high fructose corn syrup, sucrose, dextrose and fructose.

Additives

Blue bubblegum, pink and yellow cake decorations, goldfish crackers dyed the color of the rainbow—all are a visual delight for any child.  The U.S. Food and Drug Administration has approved several hundred food additives designed to improve flavor, taste, and appearance, but this doesn’t mean they are healthy for you Zimmerman cautions.  Steer clear of all artificial dyes and flavors.  Zimmerman specifically mentions food coloring, such as red and yellow and monosodium glutamate known as MSG.  And don’t assume, just because several years ago you read a lot about it in the media, that unsafe dyes are off the shelves.  When possible, go natural with your food products.

 Hydrogenated Oils

Bad fats aren’t just the nemesis for your weight loss; they also inhibit healthy nerve function. “The wrong kinds of fat don’t feed the brain, instead they interfere with the brain.” Zimmerman says. “The membranes of the brain have to be very fluid and if you are putting those saturated fats in there, cut back.”  The wrong kinds of fats are the trans fats and saturated fats, generally the ones that harden at room temperature.  Manufacturers have become savvy to trans fats, so you’ll rarely find those on a label, but you’ll still find sat fats.  Healthier oils include flax seed, canola, and olive oils.  Another tip is avoid hydrogenated oils.   Stick to the grocery store’s perimeter.  “I always tell parents to stay out of the middle of the store” where foods are more processed and likely to contain unhealthy fats.   [Use butter. KH]

 Caffeine

Caffeine pulls minerals out of the bone, when your body lacks the natural level of minerals it needs to function. Coffee, tea and other caffeinated drinks are acidic and lower the natural PH of the body, says Zimmerman, making it work harder to find a natural balance. This means that one who’s consuming too much caffeine—sometimes found in chocolates, desserts, and carbonated beverages—may be losing the minerals needed to assist nerve function.

 Salt

Some snackers forgo sugar in favor of salt, but sodium is another nutrient to avoid in excess. Many of us know that sodium can cause high blood pressure says Zimmerman.  Similar to caffeine, salt can lead to a depletion of the minerals needed to keep the neurons fire in a healthy manner. Saying sodium “interferes with a child’s mineral balance” Zimmerman suggests trading tortilla chips, pretzels and other snacks high in salt for potassium-rich fruits and vegetables.  Processed foods tend to be high in sodium, so watch for it on the labels.

 

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