Whole Health Naturopathic Medical Center

Expanding the Palate: How to Get Children to Try New Foods

Do you know how to eat healthier but your family is reluctant to try that tofu and bok choy stir-fry? Are you ready to dig into the millet meatloaf but your children are refusing to pick up their forks? Here are some ideas for getting kids to try new foods.

First, involve kids in the grocery shopping. Many whole foods are fun to look at and handle, like crispy leafy greens, colorful fruits and bell peppers, and the variety of interesting grains in the bulk foods department. What child wouldn’t love to dig into the bin of brown rice and fill a bag with it? It’s just like digging in the sandbox (almost)!

Second, let your children help design the menu. Kids do better when given choices, especially if the choices sound appealing. For instance, offer them several choices such as: tofu triangles (sautéed, marinated tofu cut into fun shapes), rainbow veggies (colorful vegetables like red, yellow, orange, and green bell peppers, carrots, radishes, etc. eaten stir-fried or raw), Monster Mash (steamed and mashed cauliflower), MORE IDEAS PLEASE

Third, teach kids about the foods they are eating. Maybe they would be interested to know that sweet potatoes and yams are not the same thing, and in fact yams are from Africa and are much, much larger than the sweet potatoes that we eat in the USA. Sweet potatoes were probably called ‘yams’ by the original African slaves. There are fascinating facts about many wholesome foods. Your child could do some research and educate the rest of the family with some interesting stories.

Also, involve children in food preparation. Most kids like to get messy or do “grown-up” tasks like chopping, mixing, etc.

In addition, try trading recipes with likeminded parents. Why not benefit from the wisdom and experience of other families? Invite those children over for supper so that your child experiences the support and acceptance from peers regarding healthy eating.

Finally, let your child be your guide. He or she can pick out new foods to try at the grocery store. Have your children pick out a new fruit, vegetable, grain, or healthy packaged cereal to try. For treats, let them choose among the variety of healthier cake, brownie, or pancake mixes.

Wednesday, November 01, 2006 0 comments

Vaccines are a controversial subject for those of us who have delved into this series of shots given to our children from birth on. Some parents don’t question the pediatrician when it comes to vaccinations, but many parents have doubts about their safety and necessity. Here are a few things you should know about vaccinations that may come as a surprise.

#1 Adverse effects and side effects do occur, though infrequently. If you suspect your child has had a vaccination reaction, tell your healthcare practitioner and ask him or her to file a report with the VAERS- the Vaccination Adverse Event Reporting System. You can also file reports yourself. See http://vaers.hhs.gov/ for more information.

#2 If you feel very strongly about it, you can refuse to have your child vaccinated. Most pediatricians will try to convince you otherwise, but you do have the legal right to refuse. In New Hampshire, you can obtain a medical or religious exemption. You do not need to belong to a specific religious group to qualify for a religious exemption. For medical exemptions, you would need to have a doctor state a medical reason why your child should not receive a particular vaccination or any immunizations at all. An example of a medical reason would be having had an adverse reaction to a vaccine in the past. There are many online resources to guide you through this process, such as http://www.909shot.com/ and http://www.vaclib.org/. Be aware, though, that some daycare programs, schools, and camps may try to refuse admission to your unvaccinated child. View the copy of New Hampshire’s Religious exemption form .

#3You may choose which shots to be administered to your child and when. If you are concerned about the frequency and quantity of vaccinations, you can offer an alternate schedule of vaccinations to your pediatrician. As with #2 above, daycare programs, schools, and camps may try to refuse admission if your child has not received all of the vaccinations.

#4 Did you know that vaccine manufacturers are protected from liability when it comes to vaccinations? In 1988 the National Childhood Vaccine Injury Act, an arm of The U.S. Government’s Health and Human Services Department created the Vaccine Injury Compensation Program (VICP) to compensate individuals whose injuries may have been caused by vaccines. This created a no-fault system so that pharmaceutical companies are not liable for injuries that their vaccinations might have caused.

#5 Thimerosal is a preservative used in some vaccine preparations. It was been linked to allergic reactions and, as it is a form of mercury, has potential neurotoxic effects. According to New Hampshire’s Department of Health and Human Services, the following vaccinations are thimerosal-free:
DTaP Diphtheria, Tetanus and acellular Pertussis vaccine
eIPV Enhanced Inactivated Polio vaccine
HIB Haemophilus Influenzae type B vaccine
PCV7 Pneumococcal conjugate vaccine, (Prevnar)
MMR Measles, Mumps and Rubella vaccine
Varicella Chickenpox vaccine

These vaccinations below still contain thimerosal:
DT: Diphtheria and Tetanus vaccine-pediatric formulation
Td: Tetanus and diphtheria vaccine-adult formulation
Influenza: Influenza vaccine
Pnu23: Pneumococcal polysaccharide vaccine

You can read more about the thimerosal controversy by using the ‘search’ function at www.mercola.com.

#6 Good reasons TO vaccinate include the following: you plan to travel to third world countries; your children are not breastfed; you and your family do not eat a whole foods diet (i.e., your diet is high in sugar, refined and processed food, and low in whole grains and vegetables.); you are more concerned about the diseases themselves than the possibility of adverse effects from the vaccinations. Also, many doctors in developed countries are less adept at recognizing and therefore effectively treating the early signs of many of the diseases that are vaccinated against, because they are less prevalent in society.

Tuesday, October 03, 2006 0 comments

The words “fish oil” lead many people to visualize a less than pleasant childhood memory of their mother pushing a tablespoon of cod liver oil into their mouth, insisting that it would keep them healthy. As usual, our mothers were right!! I know, it sounds too slimy and smelly to be good for you. However, fish oil has more to offer than most people realize.

Fish oil is rich in omega-3 fatty acids. Omega-3s are essential fatty acids (EFAs) that our bodies are unable to create on their own. Therefore, we must obtain EFAs from food. Most people do not get enough of these polyunsaturated fats from their diet. This is why supplementation with fish oils can be so important to our health.

EPA and DHA play a key role in brain development, nervous system function, and eyesight. They also play a protective role in the body, reducing the risk of developing high blood pressure, arthritis, cancers, and heart disease. In fact, a large amount of research on omega-3s has focused on their effects on heart disease. EPA and DHA are linked to lower triglyceride levels, decreasing one’s risk for atherosclerosis. These two fatty acids can also decrease inflammation in the body, improve immune function and promote skin, hair and nail health.

Recent clinical research has shown that not only the quantity of fat in the diet, but also the type of fat affects body weight and metabolism. Diets rich in omega-3 oils result in healthier body weight and metabolism as well as the best body composition in terms of fat/muscle ratio. In addition, fish oils act as strong antioxidants throughout the body and improve the oxygen delivery to cells thus improving aerobic performance.

If purchasing fish oil, make sure it is from a reliable source, free of environmental contaminants (pesticides and heavy metals), and contains vitamin E to protect and preserve the oil. It is important to store your oil in a cool location, away from direct light.

Thursday, September 07, 2006 0 comments

Constipation affects on average 4.5 million people, and more women, elderly and pregnant women. The definition of constipation not only includes not having a bowel movement daily but can also include passing small, dry hard stools. That’s right; we should all have a bowel movement at least daily. People with constipation can also have bloating, flatulence, bad breath, and strain to pass stool, leading to hemorrhoids. (If we do not have regular bowel movements we can re-circulate toxins which can cause other symptoms like fatigue and irritability.) So, why does constipation affect so many people? What causes constipation? Most people are aware that it is often due to an inadequate amount of dietary fiber, water, and exercise. Other causes can be related to underlying conditions like IBS, hypothyroidism, lupus, long-term abuse of laxatives, pregnancy or certain medications. Naturopathic doctors will consider other causes as well, like a deficiency in digestive enzymes and essential fatty acids, stress, food sensitivities…

Most people start with trying to increase fiber in the diet. Some foods high in fiber include certain nuts, dark leafy greens, whole grains, beans, lentils, and fruits. If you feel you are already eating plenty of these foods and are drinking plenty of water and exercising, trying to add a fiber supplement is the next step. But what is the right type of for you? Most of us have heard that there exist two types of fiber: soluble and insoluble fiber. Soluble fiber holds lots of water and becomes a gel. Examples include oats, beans, and psyllium. Insoluble hold less water and include lignans from flax seeds, cellulose and hemicellulose from plants, whole wheat fiber, and bran. Another type of fiber you have likely heard of is pectin, which hold the most water. Pectins are found in apples and citrus fruits. You should try to get 20-30 grams of fiber per day. The two most common fibers out there are flax seeds and psyllium seed husks.

Flax seeds are a really nice fiber source that act as a non-stimulating laxative. They are especially great to use in elderly and children. Flax seeds contain lignins and omega 3 and omega 6 essential fatty acids. Most of us are deficient in omega 3 fatty acids, which help reduce inflammation and pain. The flax seeds act as an emollient to help lubricate the colon and as a demulcent which leaves a protective layer on the cells in the colon and help increase the production of mucus, reducing inflammation in the gut. Lignans are transformed in the gut to become hormone protective factors which help prevent cancers related to an imbalance in estrogen and progesterone, like breast cancer. Lignans are also helpful in maintaining the proper flora in the gut and preventing dysbiosis. Flax seeds should be ground before consuming them. Because they contain fatty acids, it is best to buy the whole seeds and grind them yourself with a coffee grinder. Grind the amount you need for a week and store it in the fridge to prevent the oils from going rancid from exposure to light or heat. Many people sprinkle their ground flax seeds on cereals, salads, vegetables, yoghurt or add it to their smoothies.

Psyllium seed husks come from the plantain plant. It is a soluble fiber laxative that also contains mucilage. It works absorbing water, expanding and producing this gel that keeps the stool hydrated and pushes up against the walls of the colon stimulating the colon to contract. Because it sucks up so much water it is really important to especially consume enough water with this type of fiber. Psyllium is also used to treat people suffering from diarrhea because of its ability to add so much bulk to the stool. This makes it a good choice for people suffering from alternating diarrhea and constipation. Some people notice an increase in bloating when starting this fiber which is probably due to its ability to expand so the bloating should be relieved after a bowel movement. This soluble fiber is food for the flora or good bacteria in the gut, allowing them to multiply. Some studies show that psyllium can lower “bad” cholesterol or LDL. Another benefit of psyllium is its ability to bind toxins, even heavy metals, in the gut and prevent the reabsorption of them. Psyllium is often used while doing a cleanse or detox. Many fiber products containing psyllium also contain sugar or much worse, aspartame. Avoid getting a product with added sweeteners.

Which fiber is right for you depends on the individual. If you are not sure which one to try, many health food stores sell psyllium seed husk and flax seeds in bulk, so you could get a small of amount of one type and try it out.

Saturday, September 02, 2006 0 comments

Many consumers are confused about natural and organic foods, and with good reason! There is much conflicting information, and food labels can be misleading. On top of that, buying organic can be expensive, with prices for organic foods often 50 to 100% higher than the prices of their conventional counterparts. Here are some of the questions we often get asked about organic foods:

What does organic really mean?
In order to label a food as organic, the grower or producer must follow certain standards. Organic farms and food manufacturers regularly undergo inspection to ensure that they are complaint with the USDA’s regulations on organic food. Organic food must be grown without the use of sewage sludge or synthetic chemicals and fertilizers. Irradiation is not permitted, nor is genetic modification. For organic dairy products and meat, the use of antibiotics and hormones is not permitted.

What are the benefits of buying organic foods?
One of the biggest reasons people choose organic foods is because of health considerations. Using organic foods can decrease the amounts of chemicals, pesticides, extra hormones, and antibiotics that you and your family are exposed to. Organic farming is also better for the environment. It reduces the number of chemicals that enter the water supply, does not result in the development of resistant pests, and is better for the topsoil.

What about the term “natural”?
If a label says the food is natural, does that mean it is organic? Natural does not mean organic, and it may not even mean healthy! There are no real requirements that manufacturers or farmers must meet in order to label their food as “natural”. This term is not regulated by the government, and so any manufacturer can use the word on its products. One example is the soda pop 7-UP. Although the 7-UP label says that 7-UP is “natural”, it still contains citric acid and high levels of sugar. Just because something says “natural” doesn’t mean it’s a healthy choice!

So, do you really have to buy everything organic?
Not necessarily. Here’s why:

Some fruits and vegetables are especially high in pesticide and chemical content, while others are fairly low. Try to focus on buying the items that are higher in pesticide content organic, while buying less contaminated foods non-organic. Research shows that the highest content of PCBs or pesticides was found in dairy products, meat and fish, but the PCBs that were most toxic were found in vegetables. Some examples of fruits and vegetables that are high in pesticides are strawberries, apples, and spinach, while some that are lower are corn, bananas, and avocados. If you do eat highly contaminated produce, consider peeling it. Although some valuable nutrients and fiber will be lost through peeling, many surface chemicals will also be discarded.

At the website of the Environmental Working Group, click on the Shopper’s Guide to find a wallet-sized shopping card and see a complete list of fruits and veggies and where they stand according to pesticide content. Let’s face it: not everyone can afford to buy everything organic, so the lists help you prioritize and decide which foods to spend the extra money on.

The potential health effects of pesticides and other chemicals:
Pesticides, heavy metals, and antimicrobials found in our food can have deleterious effects on so many of our health, especially affecting our nervous, endocrine, immune systems.

On the other hand, eating organic has some concrete benefits. Men who consumed organic food were shown to have higher sperm count and more normal sperm. Organic vegetables are shown to have more anti-mutagenic (cancer preventing) properties. Lower concentrations of pesticides were found in the breast milk of women who consumed organic produce. The Environmental Working Group has examined food toxicity in relation to the immune, endocrine and neurologic systems. Check out their website, www.ewg.org for more information.

What about buying fish?
Unfortunately, our oceans, lakes, and rivers contain heavy metals and pesticides from wash-offs and rain. The fish that live in these waters can be contaminated with these chemicals. Most of us have heard that tuna fish should be consumed in moderation due to the high levels of mercury. It is recommended that women of childbearing age and children under 5 years old not consume tuna for this very reason. Fish absorb mercury from water as it passes over their gills and as they feed on aquatic organisms. This mercury accumulates in the fish and passes up the food chain. Mercury binds tightly to the proteins in the fish tissue, including muscle. Cooking does not appreciably reduce the mercury content of the fish.

Large predatory fish like sharks and swordfish and certain species of tuna have the highest levels, often exceeding the Food and Drug Administration (FDA) limit for human consumption of 1 ppm (part per million). Canned tuna (not albacore) is usually composed of smaller species of tuna, and will typically have much lower levels (about 0.17 ppm). Another heavy metal that can be problematic is arsenic. As filter feeders, shell fish are particularly high in the heavy metal arsenic. One study found that approximately 40% of the arsenic in the diet came from shellfish.

Heavy metals are not the only contaminant of concern. Uncooked saltwater and freshwater fish (as consumed in sushi) if eaten regularly can account for a heavy burden of chemicals like chlordane, DDT, dieldrin, dioxin and PCBs. In the United States the area of greatest fish contamination are the Great Lakes, where more than 400 contaminants have been identified.

In short, eat wild caught fish and limit consumption of sushi and shellfish. Wild caught fish is generally healthier because it contains more omega 3 fatty acids, fewer PCBs (pesticides), and is not dyed with artificial colors as farm-raised fish often is. Also, when considering which wild caught fish to purchase, know that the bigger the fish, the more toxins it typically contains. For example tuna, swordfish and shark are on the highly contaminated list. For EWG’s recommendations on fish consumption, see: http://www.ewg.org/reports/BrainFood/sidebar.html. You can also find a tool that will calculate how much tuna is safe for you to consume based on your weight and gender at this site.

What about beef. Is it what’s for dinner?
Cows are exposed to toxins either through their feed or while grazing. Where there are elevated levels of organochlorine compounds (DDT and DDE) in the soil and grass, higher levels of these pesticides are also found in the adipose and milk fat of cows. Organophosphate pesticides are found in higher levels in animal feed in general, including pig and poultry feed.

Got milk?
As mentioned above, dairy products can be a major source of pesticides from the soil and feed of cows. A study done in the early nineties found that half of the milk delivered to the US population contained pesticides (mostly DDE and dieldrin). Butter from Europe and North America are found to contain the highest levels of PCBs, while butter from Australia and New Zealand had the lowest. This correlates with the global movement of these organic compounds to higher latitudes, where they settle in the soil from air pollution. If you were to pick one dairy product to get organic, it should be butter.

What about chicken and eggs?
Again, PCBs are found in animals feed, including chicken feed. These pesticides end up in chicken meat and eggs. Chickens routinely live in crowded conditions where they are fed antibiotics to prevent infection. The antimicrobials found in chicken meat and eggs have been shown to cause hormonal imbalances and birth defects.

Some sources of free-range meats in NH:
·A Market Natural Foods Store
·Hannafords

Tuesday, August 01, 2006 0 comments

Does it seem like everyone is talking about going gluten-free? Have you been wondering what this means, and if you should also avoid gluten?

Gluten is a cohesive protein found in wheat. Gluten is actually comprised of two sets of proteins, gliadins and glutenins. When digested, gluten breaks down to smaller units called peptides which can damage the intestines of people who have celiac disease.

Celiac disease is also called gluten enteropathy, or celiac sprue. People with this condition have a genetic inability to digest gluten. In this population, ingesting gluten leads to destruction of the villi in the small intestine, which then contributes to malabsorption. In other words, the small intestine is damaged in such a way that nutrients from food are not properly absorbed. This leads to a number of complications: malnutrition, anemia, weight loss, infertility, constipation or diarrhea, gas, fatty stools, and many other symptoms. The symptoms of celiac disease vary widely and no two patients seem to present the same way.

To diagnose celiac disease, doctors rely on the following: biopsy of the small intestine, blood tests looking for antibodies, and removal of gluten leading to reduction of symptoms.

Untreated celiac disease can lead to doubled mortality rates! People with untreated celiac disease can permanently damage their small intestines and they have an increased risk of developing cancer of the small intestine. Luckily, this can be prevented by maintaining a strict gluten-free diet.

Eating gluten-free takes some getting used to and involves investigation and experimentation on the part of the patient. Gluten is found in wheat, barley, rye, and perhaps oats. There are other grains to watch out for as well: spelt, kamut, triticale, bulgur wheat, durum, and semolina. People with celiac disease can usually eat rice, corn, quinoa, millet, amaranth, and soy and other legumes, as long as they do not also have a separate sensitivity to these foods.

Gluten sensitivity is a separate condition from celiac disease. With gluten sensitivity, the patient is merely sensitive, or mildly allergic, to gluten. This produces symptoms, but there is no pathological damage to the villi of the small intestine like that seen with celiac disease. Gluten sensitivity is diagnosed in one of two ways: removing gluten from the diet leading to a reduction of symptoms and blood tests looking for food allergies.

If you are wondering if you have celiac disease or gluten sensitivity, please contact your naturopathic doctor to help explore the cause of your symptoms.

List of Gluten-free cookbooks found here:
Celiac.com

Tuesday, July 11, 2006 0 comments

As summer winds up and temperatures climb, many people head to the seacoast or lakes for vacation. As they do, they pull out their sunscreen, sun-protective clothing, hats, and sunglasses in preparation. Sun exposure is a big concern for many people, and the media is constantly reminding us that sun exposure causes oxidative damage to the skin, resulting in wrinkles and skin cancer. But is skin health only determined by sun exposure?

Another factor that contributes to skin cancer is our susceptibility to oxidative damage. Oxidation is the actual process that causes mutations in the cells of the skin. Susceptibility to oxidative damage not only in the skin but also in the rest of the body depends on several factors, including our nutrient status, ability to manage stress, our diet, and other chemical exposures (like smoking, for example). Many studies have shown that people who have higher antioxidant status also suffer less oxidative damage to the skin when exposed to UV light.

Another reason not to entirely avoid sunlight is its health benefits. Sunlight exposure improves mood in many people. It has even been found to protect against multiple sclerosis, some cancers, and is required for the body’s synthesis of vitamin D (an important nutrient for bone and immune system health). Vitamin D formation in the skin can be blocked by any sunscreen at SPF 8 or higher. Sunscreens also contain PABA, a cancer-causing agent, and many other chemicals that can irritate the skin. Although a chemical like PABA may prevent sunburn, it may actually increase skin cancer!

So what’s the bottom line when it comes to sun exposure? Use your common sense. Understand your own skin’s sensitivity, and use sunscreen, hats, and protective clothing when appropriate. Be sensible about your exposure. And now that summer’s here, don’t be afraid to get out and enjoy a little sun!

Monday, July 10, 2006 0 comments

Introducing New Foods to Kids
Vaccinations
What is all the hype about fish oil?
Fiber
Do I Have To Buy Everything Organic?
Gluten
Sun: Friend or Foe?
Organic Gardening
Homeopathy at WHNMC

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