Helping kids eat betterLisa Aschenbrenner, RHNRealFoodForThought.CA

My background….2002 - Kid’s health and development - research started!

2012 - Registered Holistic Nutritionist - RHN at CSNN

2012 - Private Practice - RealFoodForThought.ca

2014 - Instructor at Canadian School of Natural Nutrition

2014 - Nutritionist InspireHealth - Supportive Cancer Clinic

2014/2016 - Intensive Autism/ADHD training specific2017 - Blogging for Quality Greens

I LOVE helping others with health challenges, especially families, who struggle day to day, find options that work!

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What do I do?

I create and teach using individualized nutrition plans. I focus on groups of specific symptoms, and input from parents, resulting in dietary and nutrient recommendations to support weak areas.

With dietary intervention & lifestyle upgrades we expect to see improvements to symptoms & health.

Often when parents incorporate some of the changes themselves, their health improves as well!

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Sharing information

I am not a licensed physician. I do not diagnose, treat or cure any disease or health condition.

Any information provided is solely intended as a sharing of information based on my experience, education, and research. Information provided here should not be taken as medical advice.

The use of nutritional supplements should be done under the care of an experienced practitioner and discussed with your child’s medical team.

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Open and casual forumHands up - Ask questions! Q & A after, if big Q

I’m here for you - lots of info

Many options - find 1 thing to work for you

One change can change……. everything

Everyone is at a different starting point

**You can’t change the beginning, but you can START where you are, today, and change the ending!

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Parenting - all the things….

First - no judgement!

Parenting is HARD - there is no perfect :)

We do the best we can with what we know

The FOOD FIGHT may make some want to just give in…

My intention - share personal/practical experience with families and my training to give you ideas.

I’m your cheerleader! You CAN make 1 change & see!

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WHY is this important?

Health / Development / Chronic Illness

Life skills - how to cook, optimal decisions

Self confidence, Learning, Social

Easier parenting!!!!

The LONG Game / Big Picture

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Main issues for most familiesMOOD - depression, anxiety, swings, coping skills

BEHAVIOUR - focus, attention, hyper, impulsive

PAIN - head, stomach, muscles, joints

DEVELOPMENT - mental, physical

CHRONIC ILLNESS - 1 in 2 kids! *Article below

***FOOD affects all of these things! *Study below*Article: Van Cleave, J., Gortmaker, S. L., & Perrin, J. M. (2010). Dynamics of obesity and chronic health conditions among children and youth. Jana, 303(7), 623-630.

*Study: Adams, J.B.; Audhya, T.; Geis, E.; Gehn, E.; Fimbres, V.; Pollard, E.L.; Mitchell, J.; Ingram, J.; Hellmers, R.; Laake, D.; Matthews, J.S.; Li, K.; Naviaux, J.C.; Naviaux, R.K.; Adams, R.L.; Coleman, D.M.; Quig, D.W. Comprehensive Nutritional and Dietary Intervention for Autism Spectrum Disorder—A Randomized, Controlled 12-Month Trial. Nutrients 2018, 10, 369.Summary: http://nourishinghope.com/autism-symptoms-improve-with-better-diet-and-nutrition-1-year-study-concludes/

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Many reasons for food challenges

Poor sleep/tired - craving quick carbs/sugars

Vicious cycle = sugar/MSG/bad fats/candida / gut bacteria / blood sugar boomerang

Too many chemicals - makes food taste good

Hungry - all the time, body demanding nutrients

Water intake - dehydration, poor beverage choices, may feel hunger or tired

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What we do now VS in 1950Oatmeal VS Instant oats with coloured treats

Homemade whole foods VS processed / refined meats & grains and sugary snacks

Water VS pop /refined juices / aspartame

Candy seldom VS Candy in class /holidays/often

White Toothpaste VS color and sparkles and ?

Movement VS Devices/inactivity/so many things….10

High Level Long Term Plan

Young kids - they are home - teach them/prep / cooking while home

Older kids - can be difficult as often away from you/home - provide what you can

Experience/feel better and enjoy real food

Control what is IN your home

Recipe Binder - Hold on to BEST recipes as you go11

Take the lead….

Kids - want to be like you - be the role model

SEE and DO - fast food VS meal plan/prep

Make hard decisions - limit food that is not optimal. You are the boss :). Read Labels/Check

Give kids options - carrots or cucumber?

Have kids help - plan, shop, chop, create

Invest the time to create new habits and changes12

Foundations - rules for all

FOOD LIGHTS

Red - Avoid - Junk, Irritant, Steals,Entertainment

Yellow - Limit - Not bad - but not beneficial

Green - All In - Donates Resources

No one does well with refined sugars, colors, preservatives, bad fats, or artificial anything.

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Optimal/Not So Optimal Examples

GREEN - Unrefined, whole foods - Veggies, nuts/seeds, legumes, fruits, eggs, natural meats, olive oil, coconut oil, avocado, butter

*Omega 3 (wild fish, happy eggs, chia, flax,walnut) *Fermented - Kraut, Apple Cider Vinegar=BACTERIA!

YELLOW - packaged but few ingredients, mostly real

RED - Refined, packaged, sugars, pop, hydrogenated, MSG, additives, artificial, non-food ingredient list (codes/#). GMO/Glyphosate.

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Individual Food Challenges

Allergies / Sensitivities / Intolerances

Gluten/Dairy/Soy - can create gut and brain issues in some people

Other compounds in foods even healthy ones

Everyone is different - food log helpful

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Key areas for benefits….

After school - have whole food options ready. Veggies&Hummus, Carrot cake bites*, Apple&Nut butter Apple&Cheese, Homemade granola bar*,Key lime chia*

BALANCE Carbs (veg, fruit, legumes, grains), Proteins (plant & animal), Healthy Fats (avocado, coconut oil, butter (grass fed), olive oil, fish, nuts/seeds)

Cook what you want your family to eat, not what you think they will eat. Have 10 Amazing recipes!**

Time/Energy in kitchen = investment in health

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How???Don’t force, offer, many times (15+)

Ask they take 1 bite only - that is all

Change one thing at a time - just start - small is good

Try biggest problem food… Mix/enhance/swap

Cook different ways - roasting veggies = sweeter

Take foods they enjoy and find anything similar**Carrot/parsnips, potatoes/sweet potatoes

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What if really picky???Take what is preferred and optimal - start as baseline

Slowly increase with slightly different items - smooth/chunky/color/bland/spices, etc. Use original packages?

Food Check list / reward - celebrate additions of foods

Food allergies/intolerances? Check?

Could be addictive chemicals - MSG, sugars, allergy…*Gluten/Dairy/Soy - undigested proteins can act like opioids if esp. if bread/cheese is all child will eat. (Case study)

If true oral / motor / sensitivities - Feeding Therapist18

Mood/Behaviour HelpersFOOD! Food log - see foods eaten when challengedExcitatory (Glutamate) VS Inhibitory (GABA)

Chemical Excitotoxins -> MSG/Aspartame

Magnesium & B6 - Converts Glutamate to GABA

ACTIVITY! Slow/ Less stimulating/ Walks/ Nature

Deep Breathing/ Meditation/Yoga/ Journal

Sleep - 10 to 12 hours or more! 19

Additional Considerations

Poor digestion? Bowels? Micro biome?(case study)

Pain from certain foods? Gluten/Oxalates?

Deficiencies - Enzymes, nutrients, fats, water?

Key deficiencies = zinc, magnesium,B6 (case study)

*Zinc = taste, picky, digestion, learning, memory, immune*Mag = energy, muscle relax, restlessness, anxiety, learning, constipation*B6 = depression, anxiety, focus, fatigue, hyper,poor growth, OCD

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Magnesium / B6 / Zinc Rich Foods

Magnesium:Leafy greens, figs, avocado, banana, nuts, seeds, legumes, most veggies, dark chocolate/cacao.

B6:Poultry, eggs, salmon, tuna, beef, liver (gf), whole grains (oats), chickpeas, potatoes, avocado.

Zinc: Pumpkin seeds, oysters, crab, egg, beef, liver, baked beans

Can hide pureed veggies - add to smoothies, muffins, sauces, chilli, soup. *Less hiding as you go so kids are aware

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Simple Swaps - Nutrient boosts

Unrefined Salt (celtic/himalayan) VS Table Salt

Free Range/Organic Eggs VS sad eggs - yolk :(

Butter VS MargarineCoconut Oil/Butter - especially to cook withOlive Oil - salads/veg - add to already hot foodMake own salad dressing

Apple Cider Vinegar (mother) VS white vinegarWater - mostly (add fruit/berries if flavour needed)

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Find Amazing Recipes To Keep

Pinch of Yum - every type of food!

Oh She Glows - vegan - plant based - amazing!

100 days of Real Food - ideas to swap in real foods

Cookie and Kate - all foods - yum!

Against All Grain - reduce grains if desired

“Google Machine” - ingredients / star ratings23

Thank you!

Questions?

This presentation will be on my website for 1 or 2 weeksAlso find:

A Food Log2 Favourite Recipes Daily Tracker - checklist for kids

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RealFoodForThought.ca - Lisa Aschenbrenner, RHN

Nutrition solutions for development challenges