Seminar for Parents: Brain Foods, Ingredients to Avoid, Smart Foods ...

I?gave a seminar last week to local preschool parents regarding how to choose the right foods to give our kids the healthiest and smartest chance in their early lives.? As a parent there is almost nothing?that I am ore passionate about compared to the health and nutrition of my kids.? I have spent probably?hundreds of hours?over the last 5?years researching everything?to do with kids, pregnancy and nutrition and?I am so excited to share my research?with everyone.?Here is the 7 page outline to remind the parents who were there and hopefully it can provide some insight and tips for those who weren?t?

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PART I

Smart Foods

First I have to mention the Blood Brain Barrier: This a protective mechanism that we have as adults which is fully developed and protects our brain from excessive chemicals, etc. from entering our brain, however, for kids it is not fully developed which is why it is even more important for kids to eat ?cleaner? more natural foods.

Foods good for learning (calm, focus)

I.???????????? Nutrition and the Brain

  • Brain foods ? The brain is 60% fats and one ???? of the most important things a growing brain needs is high-quality fats. Let?s ???? talk about the ?smart? fats that our kids need daily.
  • Since the brain is 60% fat growing brains need high-quality fats.
    • Smart fats ????? make the brain grow and work better.
    • The best ????? thing you can do to enhance their school experience is to feed their ????? brain properly.? This is the time ????? when they are like sponges and want to learn so with smart foods they ????? will be able to focus better, concentrate, listen and absorb 50% or more ????? better than kids who are eating a diet of very little nutrition and smart ????? fats.
    • What are ????? smart fats?
      • The ?????? omega-3 fatty acids that are found in especially high amounts in
        • Seafood
        • flaxseed ??????? oil
        • chia ??????? seeds
        • hemp ??????? seeds
        • dark ??????? leafy greens
        • nuts ??????? like walnuts and other seeds
        • One of ??????? the best supplements you could give your kids is algae DHA.
        • Coconut, rich in ??????? other good fats
        • Avocado
        • organic goat dairy ??????? (avoid cow?s milk products unless raw)
        • eggs (especially the ??????? yolk)

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  • The wrong or bad fatscan ???? slow brain activity.
    • hydrogenated oils (examples)
    • fried foods (examples)
    • processed foods rich in refined oils (examples)
    • Foods too high in just omega 6 oils (Canola, safflower, sunflower ????? oil).
    • Cottonseed?oil

The Brain needs fiber and protein-rich carbohydrates.

    • The brain needs ????? carbohydrates that can provide protein and carbohydrates which work ????? together to release slowly into their blood stream and keep their ????? appetite satisfied longer and their energy and endurance nice and steady ????? rather than high sugar rush from bad carbs.
    • Good fiber-rich foods ????? such as whole grains, nuts, seeds, veggies, fruit and beans
  • The wrong carbs can slow ???? brain activity:
    • Examples?sugar, refined ????? grains, artificial sweeteners, soda, etc.

The Brain needs food rich in folic acid

    • Folic acid is so ????? important to insure their brain grows properly and works optimally
    • Good Folic Acid ????? foods include:
      • green leafy vegetables
      • asparagus
      • lentils
      • chickpeas
      • kidney beans
      • artichokes
      • avocados
  • Eat Blue Foods for the Brain
    • Blueberries are a smart brain food and ????? they get their important antioxidants and flavonoids from their dark blue ????? skin.? Helps the brain grow ????? properly.
  • Extra Smart Brain Foods?
  • Blueberries
  • Nuts and seeds
  • Salmon
  • Green leafy veggies like Spinach and kale
  • Excitotoxins, which we will discuss below such as MSG, aspartame, splenda, equal, food colorings, and preservatives, non-organic sprays and pesticides
    • Additives and preservatives
    • Simple carbs that have no fiber and are high in sugar
    • Hydrogenated and partially hydrogenated oils found in a majority of pre-packaged foods and snacks
    • Sugar in the form of high fructose corn syrup, sugar, corn sugar, fructose, glucose, etc., sweetened drinks and even too much straight juice (always dilute)
  • These foods have the ?Dumbest? effect on the ???? brain?
    • make sure it is at ????? least 50% good fats
    • Not only will the good ????? fats help them stay full longer they will also help with focus, attention ????? and learning.
    • Since proteins stimulates the brains, send ????? your kids off to school with a good quality protein, healthy-carb, and ????? good-fat breakfast.
      • Whole grain cereal and yogurt
      • Avo pudding: Use ?????? avocado for a pudding base?My 1 year old loves when I blend avocado with ?????? mangoes, bananas or peaches.
      • Steam an egg yolk for 4 minutes in boiling water and stir into ?????? yogurt
      • Mix nut butters into their yogurt
      • Put coconut oil on everything!
      • Add ground chia seeds to their cereal, yogurt or a smoothie
      • Make smoothies and add lots of good fatty foods to fruit and ?????? coconut water
      • Use plain goat yogurt in sauces and soups to add the good fats ?????? (tastes like sour cream in recipes)
      • Add more protein to each meal and snack

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Part II: Labels: What to look out for when choosing foods for the brain.

What is MSG? It stands for Monosodium Glutamate. This chemical has been called a preservative, but it is actually a taste enhancer that creates the feeling that you have to eat more. If a food has gone bad, MSG can trick your taste buds so that you think it is still nourishing and fresh. Not only could you be eating rotten food, but it has also been proven that MSG can create harmful side effects.

  • It can damage and create an imbalance in the body?s cardiac, ???? gastrointestinal, circulatory, muscular, and neurological systems. Eating ???? MSG can lead to respiratory, hyperactivity, vision, skin and urinary tract ???? conditions.
  • It is known as an ?excitotoxin? that creates hyperactivity in the ???? brain.
  • Over 90% of kids snacks, cereals and pre-made meals have MSG ???? because they know it will make the kids crave this food and want it all ???? the time.
  • I believe that part of the rise in ADHD is connected to kids eating ???? to many Excitotoxins such as MSG and one of the best natural aids for ???? hyperactivity is the good fats, especially DHA

The average person eats about 5-10 pounds of ?enriched? vitamins, flavors, preservatives, and colored dyes. MSG is one such toxic food additive in almost every process food.? Below is a list of code names that MSG can hide behind in an ingredient list on a package?

  • Natural and Artificial Flavors? MSG is often masked ???? behind the names ?Artificial Flavors? and ?Natural Flavors?, Most ???? processed and packaged foods have over 300 unnatural chemicals hidden ???? behind these 2 terms.

When reading labels note that the following ingredients always contain MSG:

  • hydrolyzed protein
  • sodium cassienate
  • yeast extract
  • maltodextrin
  • autolyzed yeast
  • textured protein
  • calcium cassienate
  • hydrolyzed oat flour
  • Note: Bragg?s Liquid Aminos is a soy sauce ???? replacement that naturally has MSG in it

These ingredients usually contain MSG:

  • Malt extract
  • Malt flavoring
  • Bouillon
  • Barley malt
  • Broth
  • Stock
  • Flavorings
  • Artificial flavorings
  • Natural flavorings
  • Natural beef flavoring
  • Natural chicken flavoring
  • Natural pork flavoring
  • Seasonings
  • Whey protein
  • Carrageenan
  • Smoke flavor
  • Soy protein isolate
  • Soy protein
  • Whey protein
  • Vegetable gum
  • Corn syrup
  • Pectin
  • Note: Soft Drinks, candy, and chewing gum can ???? also be sources of hidden MSG

Here are more specific foods and brands that have additives such as MSG:

Here are a few brands and terms that can have MSG :

  • ? Taco Bell ? seasoned meat
  • Hamburger Helper Doritos
  • Campbell?s soups
  • Pringles (the flavored varieties)
  • Cold cuts ? most non-organic
  • Nathan?s Hotdogs
  • Progresso Soups ?
  • Lipton Noodles and Sauce and Instant soup mix
  • Unilever or Knorr products ? often used in homemade Veggie dips.
  • Kraft products nearly all contain some glutamate/MSG
  • Gravy Master
  • Cup-a-soup or Cup-o-Noodles
  • Planters salted nuts ? most of them
  • Accent -this is nearly pure MSG
  • sausages ? most supermarkets add MSG to theirs
  • processed cheese spread
  • Marmite
  • supermarket poultry or turkeys that are injected or ?self-basting?
  • Stop and Shop All Natural rotisserie chicken with ?natural flavors?, sea salt, carageenan (seaweed) AND chicken broth.
  • flavored ramen noodles
  • boullion ? any kind
  • instant soup mixes
  • many salad dressings
  • most salty, powdered dry food mixes ? read labels
  • flavored potato chips
  • hydrolyzed gelatin
  • beet juice ? it is used as a coloring, but MSG is manufactured from beet
  • Yo Baby ? organic baby yogurt has yeast extract
  • Danon, Yoplait, Danactive
  • All purpose flours including: King Arthur and Gold Medal flour
  • What are better brand ???? alternatives (1st I have to stress to try to give your kids as ???? many foods in their natural state as possible?give examples)
    • Yogurt: Redwood ????? Hills, Sky Hills and Trader Joe?s goat yogurt. For regular yogurt organic ????? brands such as Horizon, Organic Valley, 365 Organic, Cascadian Farms, ????? Fage Greek Yogurt 2%
    • Chips: ????? TJ?s & Whole Food?s brand organic corn chips, Bearitos chips and ????? Garden of Eatin organic, Guiltless Gourmet chips, Terra chips, Pirate?s ????? Booty
    • Crackers ? Mary?s ????? Gone Crackers, Earth?s best, Late July, Annie?s, Hain
    • Cookies: Pamela?s ????? Cookies, Nana cookies and bars, Living Fuel ChocoChia bars, Whole food ????? organic cookies, Glutano cookies, Hain Gram crackers, Paul Newman ????? organics, Earth Best
    • Breads: Ezekiel, ????? FFLife, Pacific Bakery & Whole Foods & TJ?s hamburger and hot dog ????? buns
    • Pretzels: Snyder?s ????? organic, Newman?s Own, Whole Foods and TJ?s organic
    • Pancakes & Waffles: ????? Whole Food?s 365 brand organic waffles and Van?s Toaster waffles ????? and TJ?s pancake and waffle mix
    • Pasta: ????? Ancient Harvest Quinoa Pasta, Thai Kitchen rice noodles, DeBole?s rice ????? noodles, Tinkyada rice pasta, VitaSpelt spelt pasta, TJ?s brown rice ????? pasta
    • Cereals (should contain ????? less than 2 grams refined sugar): Arrowhead Mills, Kasha, Cascadian Farms, ????? Whole Foods 365 brand cereals, Erewhon, Bare Naked granola
    • Chocolates & Candy: ????? Sunspire, 365 brand dark, Endangered Species, TJ?s dark chocolate: Yummy Earth organic lollipops ????? (have sugar but not corn syrup), panda black licorice, people pops, ????? Newman?s chocolates, Xylichew and glee gum
    • Jam?s: Whole ????? Foods and TJ?s Organic,? and any variety that is only fruit ????? sweetened and no additives
    • Sweeteners: Pure ????? organic maple syrup, Molasses, raw honey only, Stevia (Sweet Leaf is ????? great), Yacon or coconut syrup, Organic raw sugar, coconut sugar
    • Fruit snacks: dried ????? fruit without sulfur or sugar added, Santa Cruz apple sauce, canned fruit ????? organic in their own juice, Nature?s Choice fruit bars
    • Pudding: Imagine, ????? Horizon
    • Frozen treats: Cascadian ????? Farms sorbet, Walnut Acres organic applesauce squeezers, Cool Fruits, ????? Sweet Nothings, Tempt Hemp ice cream bars, So Delicious coconut ice ????? cream, Cascadian Farms frozen yogurt bars, Stony Field Farms, LaLoo?s ????? goat milk ice cream
    • Milk & non-dairy ????? Alternatives: Tj?s goat milk, Red Wood Hills farm goat ????? yogurt, Pacific Foods non-dairy milks, Whole food brand non-dairy milks ????? unsweetened
    • Cheese: Tj?s ????? goat gouda, Horizon, Organic Valley, Applegate Farms, Imported parmesan, ????? TJ?s and Whole foods organic cheeses, imported cheeses
    • Meat: ????? Oberweis or Tamaso Beef, TJ?s Australian Beef and Lamb, Whole Foods ????? butcher shop meats, Case Farms Poultry, TJ?s oven roasted sliced turkey ????? breast, Cornish Hen, Yorkshire Farms chicken nuggets, Ian?s chicken ????? nuggets and chicken dinners, Organic Valley, Trader Joe?s organic ????? chicken, TJ?s nitrate-free organic bacon, Amy?s sausages, Applegate ????? Farms, Hans organic chicken sausages
    • Eggs: Organic ????? Valley, Organic brands from TJ?s and Whole Foods
    • Bars: Lara, ????? Organic Food Bar, Greens Plus, Amazing Grass, Nutiva Hemp Bar
    • Frozen Foods: Amy?s, ????? Cascadian Farms, Ian?s, Whole Kids, TJ?s Italy cheese pizza, Alexia
    • Soups: Walnut ????? Acres, Imagine Foods, Shari Ann?s, TJ?s and Whole Foods organic chicken ????? broth, Pacific Foods chicken and no-chicken broth, Muir Glen
    • Butter: Horizon, ????? Organic Valley Whole Foods 365 brand, TJ?s organic
    • Mayo: Follow ????? Your Heart Grapeseed mayo (amazing), Spectrum, Hain, Whole Foods
    • Salt: Celtic ????? and Himalaya sea salt
    • Sauces: San-J ????? Tamari, Soy Vay, Annie?s Natural BBQ sauce, Muir Glen catsup and bbq ????? sauce, Newman;s Own, 365, Amy?s, Enrico?s, TJ?s organic tomato products
    • Salsa: Enrico?s, ????? Muir Glen, Whole Foods 365 brand, Newman?s Own
    • Dressings: Paul ????? Newman, Annie?s
    • Baby/Toddler foods: Earth ????? Best, Healthy Times, Baby Puffs

Here is a website to go to and print out a list of every food category that list foods free of preservatives and MSG: http://www.nutritionalconcepts.com/prodserv/natural_foods_shopping_list.htm

Snacks and meal ideas

One of the most important keys for a child?s growth is brain health. Smart foods should help your children develop their brains rather take away from your child?s nutritional value.

My approach: Lead with passion, and they will follow.

Criteria for choosing smart foods:

1)??? Nutritional value

2)??? Taste

3)??? Fun

Make the process of choosing foods an interesting and fun learning experience.

How?

1)??? Have them help you shop for it.

2)??? Tell them why you chose it?what it does for you.

3)??? And have them help you make it.

How soon?

The best time to introduce new foods is before they have developed their tastes, so as young as possible.

But?I just want my kids to eat anything. How do I get my kid to eat something healthy, when they won?t eat anything?

If you involve your kids in the choices and tell them why, they generally become more open to eating it.

For example:

Explain the function of the food in a language they can relate to. Kids need to picture healthy, functional foods the same way they see a new pair of shoes. That new pair of shoes helps them run faster and jump higher, just as that pita sandwich with veggies will make them stronger and faster.

First let?s talk about keeping them nutritionally balanced? If you have a picky eater that will only eat pasta, bread, cheese and fruit, you definitely need to be enriching their diet with nutrient-dense foods.

This recipe can vary according to your child?s likes and what you have available. I will give you the base of the smoothie and you can find what works for you?

Superfood Smoothie (make it in front of them, and let them try it) ? bring sample cups.

I know this looks like a lot but it is amazing and not just for kids ? adults too! It is the perfect meal for anyone.

  • The coconut water you can get fresh from the young coconuts or buy already packaged from the health store such as the Zicco, One or Vita Coco brands
  • The hemp or goat milk adds protein, minerals and fats that are easily digested ? this could easily be substituted with other milk of choice
  • The yogurt adds the probiotics and is also a good source of protein and minerals such as calcium
  • The coconut pudding adds healthy fats, protein and minerals and is great for digestion
  • Chia seeds are a powerhouse of nutrients (4x more calcium than milk & high in protein and good fats) and good energy
  • Kidz Superfoodsis tasty and made of over 23 dried organic fruits and vegetables along with dried barley grass and spirulina ? plus it is raw.? This is the best whole food multi I have seen and used for 4 years.

Snacks and meal ideas?

  • Triangle quesadillas (whole grain tortilla with goat cheddar or rice cheese)
  • Tortilla roll sandwich (Spread over a whole grain tortilla, some Veganaise or humus, sandwich toppings, veggies, etc and then roll it up and cut in half
  • Raw dehydrated bars/cookies
  • Home made veggie burrito
  • Scrambled eggs in a whole grain pita half
  • Mini homemade Pizza on whole English muffin or bread with favorite toppings, toasted in the toaster oven
  • Frozen grapes are a great sweet treat
  • Peanut butter and banana sandwich (try Alvarado sprouted bread or whole grain bread)
  • Pureed yams in a cup (bake a yam and then puree it with a little salt and honey ? yum)
  • Home made chicken strips (leftovers from last night?s dinner)
  • Yam fries (bake 1 or more yams for 25 minutes at 425 degrees, peel, cut in ? lengthwise, and then cut 1 inch strips, lay them on a baking sheet greased with grapeseed or coconut oil, sprinkle a little sea salt on the fries and then bake for about 15 minutes on each side at 425 degrees.Delicious!
  • Fruit sweetened yogurt
  • Fruit Leather (no sugar added)
  • Whole grain crackers (Kashi, Dr. Cracker, Flat Bread crackers, etc.)
  • Natural, fruit sweetened granola in a baggy (try Nature?s Path, Kashi, Ezekiel, Go Raw, ?)
  • Smoothie and juices from Evolution, Naked Juice, Odwalla, etc.
  • Frozen juice is a great replacement for popsicles
  • Raw almonds, walnuts or peanuts with raisins
  • Chopped raw veggies
  • My recipe for oatmeal bites
  • Amazing Grass Kidz Superfood shake
  • Young Thai coconut pureed into pudding
  • Young Thai Coconut water
  • Lavash Rolls: Made with Flat lavash bread (carried at Trader Joe?s, etc) ? spread humus or desired spread over the bread and top with avocado, meet veggies, olives, etc., roll up lengthwise and cut into thick rounds.
  • Whole grain Pita sandwich: Cut in ? and stuff with avocado, cheese, tuna, lettuce, or any combo of choice.
  • Fruit juice sweetened yogurt and a handful of raw almonds
  • Stirfry leftovers: Rice with stir fry veggies and fish/chicken in a container with soy sauce.
  • Raw, dehydrated energy bars and crackers (Go Raw, Lydia?s, Just Good Energy, Living Nutz, etc.)
  • Egg Burrito in a whole grain tortilla (hold the bacon, butter and heavy cheese) ? try scrambling the eggs in coconut or grapeseed oil, adding sea salt, tomatoes, cilantro, onion, bell peppers and goat cheddar
  • Dried fruit and nuts without sugar added
  • Prepacked Sushi rolls ? look for rolls made with brown rice like Kikka and natural food deli?s.
  • Smoothie and juices from Evolution, Naked Juice, Odwalla, etc.
  • Toasted corn tortilla with avocado spread over it, sea salt and salsa
  • Tortilla wedges ? 2 toasted corn tortillas with spread of choice (humus, Veganaise, Tabouli, cheese, etc), layered with meat and/or veggies and cut into triangles
  • Breakfast rice ? Already cooked brown rice topped with cinnamon, raisins, honey, and almond milk
  • Natural, prepackaged lunch items such as lettuce wraps, tortilla wraps, salads, veggie burgers, rice dishes, etc. (Healthy companies available at most natural food stores includeFoodology, Vegan Kitchen, Just Good Energy, Rawvolution, Good Mood Food Caf?, Evolution, etc)
  • Amazing Grass Superfood shake

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Related posts:

  1. Brain Foods for Your Kids
  2. Top 24 Ingredients to Avoid, A-Z
  3. 7 Top Foods to Avoid From the Store
  4. 10 Cosmetic Ingredients to Avoid & My Favorite Natural Companies
  5. How to Feed your Kid?s Brain

Source: http://www.justgoodenergy.com/2012/10/29/seminar-for-parents-brain-foods-ingredients-to-avoid-smart-foods-meals/

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