Adolescent Nutrition

By: Natalie Wiggins, N.D.

The adolescent years are a period of amazing growth and development. With it may come some common complaints, including acne, menstrual irregularities and hormone imbalances, and depression. Other prevalent health concerns are weight gain, cardiovascular disease, and diabetes. Many of these can be overcome or significantly improved with proper nutritional support.

During the pubescent years, children grown, on average, an astonishing 3.1 inches yearly. With accelerated linear growth comes an increased demand for nutrients in the body. Girls ages 11-18 require an average of 2100 calories daily. Boys ages 11-14 require an average of 2500 daily calories, which increases to 3000 daily calories from age 15-18. Choosing optimal sources of calories can decrease a ferocious appetite and incessant cravings.

Protein is an essential nutrient required for proper development. Protein requirements in this age group range from about 46-52 grams daily. Teens often crave sources of protein that are less than ideal, including fast-food burgers, pizza with meat toppings, and deli sandwiches. Since these foods commonly contain hormones and saturated fats, they can exacerbate acne, hormone and mood problems, with continued over consumption leading to obesity, diabetes and cardiovascular diseases. Safer protein sources combinations of whole grains and legumes, lean organic poultry, wilk pink or coho salmon, varied nuts and seeds, and wild game. When combined with beneficial fats, protein can cause prolonged satiety, thus decreasing frequent snacking.

Essential Fatty Acids (EFAs) play multiple roles in the body. They affect inflammation, mood, and cellular signaling, to name a few. The Standard American Diet (SAD) tends to be deficient in omega-3 fatty acids, which can increase the tendency to develop cardiovascular diseases. Proper supplementation of EFAs can help in the treatment of menstrual complaints, mood imbalances, acne and elevated cholesterol. Additionally, DHA is beneficial for cognitive function.

Calcium, Magnesium, Zinc, B Vitamins, and Vitamin A are nutrients that are commonly deficient in the adolescent diet- a result of improper nutrition. Appropriate supplementation can benefit skin conditions, menstrual cramping, growth and mood.

The key to optimal adolescent nutrition is preparation. Anticipate that your young person will be hungry often throughout the day, and have nutritional options available. While it can be difficult to wake a sleeping teen, it is important to allow time in the morning for an adequate meal. Beginning the day with a balanced breakfast can set the tone for the entire day. Send a healthy snack to school with your children that they can quickly and easily eat between classes. Typically, children also need a healthy snack after school to tide them over until dinner. Family dinners are a great way to connect with your child after a busy day, but if it must be eaten on the run, planning ahead prevents the temptation to succumb to fast-food options. Having well-balanced snacks and meals throughout the day balances blood-sugar levels, which can help control or prevent diabetes, decreases the likelihood of obesity, benefits moods, and aids in learning.

Here are some tips:

• Do the week's shopping on the weekend and plan ahead for the following week.
• Focus on hormone-free, organic, whole foods.
• Have your child prepare readily accessible, nutritious snacks for the week ahead. Some ideas include baggies of raw vegetables, baggies of nuts and seeds, hard-boiled organic eggs, rice crackers with nut butter/hummus/tofu spread, and baggies of thawed and lightly salted edamame.
• Have your child help with preparation of some meals. For example, if you decide to make pizza, have your child grate the cheese, and prepare desired toppings ahead of time.
• Have organic deli meats, cheeses, spreads, vegetables, but butters and jelly available so your child can make a nutritious sandwich quickly if he or she must eat on the go.
• Have packages of organic instant oatmeal. Your child can prepare it for breakfast in a few minutes. Increase protein, fiber, and antioxidants with a handful of nuts and frozen berries.
• Have frozen berries, fruits, and organic yogurt or protein powder available for your child to make a quick smoothie.
• Make a few grains (brown rice, quinoa, buckwheat grits) and legumes (lentils/beans) in advance to cut down on meal preparation times. They can easily be thrown together to make hearty soups, toppings for salads, or as side dishes. Meats can be prepared ahead as well and used throughout the week in casseroles, tacos, and soups.

Healthful eating habits are valuable tools for adolescents that can be carried throughout life, and can help control many health concerns. Happy eating!

Seven myths about veggies

By Lori BongiornoMore from The Conscious Consumer blog

Is it healthier to eat raw veggies or to cook them? Is fresh broccoli more nutritious than frozen? Is eating iceberg lettuce a waste of time?
You may be surprised by the answers to these seemingly simple questions. In fact, there are several misconceptions when it comes to vegetables. The one universal truth is that most of us could be eating more of them.
As summer approaches, we have more vegetable choices than at any other time of year. Here's a guide to what's fact and what's fiction when it comes to eating your veggies.
Myth: Fresh vegetables are more nutritious than frozen
Fact: Studies show that sometimes you can get more nutrients from frozen veggies, depending on variety and how old the vegetables at your supermarket are. That's because produce starts losing nutrient quality as soon as it's picked.
Frozen vegetables are flash-frozen right after harvest so they are preserved at their peak of freshness when they are most nutritious. Your best bet in terms of taste, nutrition, and the environment is still local in-season produce. When that's not an option frozen can be a better choice (from a nutrient standpoint) than spinach that takes two weeks to reach your table.
Myth: Cooked veggies are less nutritious than raw
Fact: It depends on the vegetable. "Cooking destroys some nutrients, but it releases others," says Marion Nestle, author of What to Eat. It destroys vitamin C and folic acid, according to Nestle, which is why it's not a great idea to cook oranges.
On the other hand, she says, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. It's also easier for your body to absorb more lycopene, a cancer-fighting antioxidant, in cooked tomato sauce than from raw tomatoes.
Steam or roast veggies instead of boiling, which leaches out water-soluble vitamins into the cooking water.
Myth: Iceberg lettuce doesn't have any nutrients
Fact: Iceberg lettuce is mostly water so it's hardly loaded with vitamins, but a large head does contain small amounts of protein, fiber, vitamins, and minerals.
You'll get more nutrients from other greens that have less water such as romaine or butterhead lettuce, but contrary to popular belief, iceberg lettuce does have some nutritional value.
Myth: Local vegetables are always cheaper
Fact: It's certainly true that local produce can be good for your budget. This is especially true during the peak of harvest when farmers need to get rid of an abundant crop and there is a lot of competition.
However, there are no guarantees. Local food "is not in any way subsidized so you are paying the real cost of producing the food, and the economies of scale are not there," says Nestle.
Some tips for finding the best deals at your local farmers' market: Shop at the end of the day when farmers are likely to mark down their prices in order to get rid of their inventory. (Go early in the day if selection is more important than price.) Ask your farmer for a volume discount if he or she doesn't already offer one. Take advantage of special deals on bruised or overripe veggies. Prices vary from farmer to farmer so shop around before buying.
Myth: Potatoes make you fat
Fact: Potatoes are virtually fat-free and low in calories. These delicious and inexpensive root vegetables contain a healthy dose of fiber, which can actually make you feel satisfied for longer and help you lose weight.
It's not the potatoes themselves that make you fat. It's how you cook them and what you slather on your spuds that can cause you to pack on the pounds.
Myth: Bagged salads are squeaky clean
Fact: They're not nearly as clean as you may think. Consumer Reports tests found bacteria that are "common indicators of poor sanitation and fecal contamination" in 39 percent of the 208 packages of salad greens it tested. It didn't find E. coli 0157:H7, listeria, or other disease-causing bacteria in its samples.
But it's still a good idea to give greens a good rinse to remove residual soil before eating even if the bag says they're "pre-washed" or "triple-washed."
Myth: Farmer's markets only have organics
Fact: Just because a vegetable (or anything for that matter) is sold at a farmers' market does not mean that it's organic. It still must be certified organic by the U.S. Department of Agriculture for a guarantee that it was grown without synthetic fertilizers and pesticides.
Some farmers will say they are in the process of getting certified, they grow crops without synthetic chemicals but can't afford the certification process, or they only use chemicals when they have no choice and don't use them when it's close to harvest time. It's your call on whether you trust that farmer.

Sleep habits: Pillow and positions matter

By: Brandi Scholssberg RGJ



Sleep habits, including the position you sleep in most often, may affect your quality of life during the waking hours, as well as at night. These habits can be among the most difficult to break, but being aware- and prepared with the proper pillow- can help.

"The way you sleep at night can make a big difference in how you feel during the day," said Gary Standifer, lead physical therapist of Carson Tahoe Therapy at Carson Tahoe Regional Health care. "Depending on the position one rests in, sleeping can contribute to a range of daytime symptoms."

Among these, according to Standifer, who specializes in treating spinal conditions, are neck pain, lower-back pain, headaches, numbness in the arms and hands, and respiratory issues.

"Sleeping in the correct position can not only reduce pain," he said, "but also help you wake up feeling rested and refreshed."

Experts in the field of sleep health report sleeping on one's side is one of the most common positions and, when done properly, can keep the spine in a neutral position and result in a night of quality sleep.

"When sleeping on your side, it is recommended to bend slightly at the knees and hips," Standifer said. "A pillow placed between the knees may reduce discomfort by placing the hips and spine in better alignment."

Sleeping on one's back also can lead to a good night's sleep if the right steps are taken to ensure healthy body placement. This may include a pillow placed under the knees to maintain the normal curve of your lower back. If you suffer from lower-back discomfort, a small rolled towel under your lower back can provide additional support.

"A down side of sleeping on your back can be increased snoring," Standifer said, "which may disrupt not only the sleep of those around you, but also your own sleep."

Experts seem to agree that stomach sleeping is the worst of the three positions when it comes to overall health, due to the increased strain this position can place on a person's neck and lower back.

"Sleeping on the stomach may also make breathing more difficult as the ribs cannot fully expand due to pressure," Standifer said. "If you must sleep on your stomach, a pillow placed under the lower abdomen and pelvis can reduce strain on the lower back."

As for pillows, they support your head and neck throughout the night. These should be selected based on your typical sleep position. For example, experts suggest stomach sleepers use a very thin, almost flat pillow, whereas side sleepers may find they need taller, firmer pillows, and a back sleeper may do well with a thin-to-medium fill pillow.

"Choosing the correct pillow is not enough- it must also be used correctly," Standifer said. "A pillow should support one's head and neck but not be placed under the shoulders.

"To avoid a muscle and joint pain," he added, "a pillow should keep one's head aligned with the spine."

28 days really can change your life...

After giving birth to Emma, Dr. Amanda wanted to get rid of that last few pounds of baby weight. She found out about an awesome 28 day Wellness Program that teaches you nutritional & lifestyle principles of cleansing to experience more energy, mental focus, & fat loss. She decided to give it a go and after seeing her success, some of our patients decided to go through the program also. I, along with a second group of our patients am now going through it. So far everyone who has done it has had amazing results: weight loss, healthier skin, better sleep, confidence, overall just feeling better! I have really enjoyed talking to and hearing from everyone about their experiences through the program, so I am going to share mine with all of you!

To those of you going through the program right now, if you have any questions or want any of my creative recipes, call me at the office. My hours are Monday-Friday, 7:15am-1:00pm. To those of you who are interested, you can contact Dr. Amanda or me for more information. Stays tuned for more stories from me next week, and remember you can do anything for 28 days.
-Amanda H.-

The Dangers of Sugar to Your Health

This addictive commonly used food feeds cancer cells, triggers weight gain, and promotes premature aging.
Death by sugar may not be an overstatement-evidence is mounting that sugar is THE MAJOR FACTOR causing obesity and chronic disease.
Dr. Mercola's Comments:
Is sugar a sweet old friend this is secretly plotting your demise?
There is a vast sea of research suggesting that it is. Science has now show us, beyond any shadow of doubt, that sugar in your food, in all its myriad of forms, is taking a devastating foil on your health.
The single largest source of calories for Americans comes from sugar--specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years.

• In 1700, the average person consumed about 4 pounds of sugar per year.
• In 1800, the average person consumed about 18 pounds of sugar per year.
• In 1900, the individual consumption had risen to 90 pounds of sugar per year.
• In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY-translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods-from bologna to pretzelts to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one if taking formula.

No wonder there is an obesity epidemic in this country.

Today, 32 percent of Americans are obese and an additional one-third are overweight. Compare that to 1890, when a survey of white males in their fifties revealved an obesity rate of just 3.4 percent. In 1975, the obesity rate in America had reached 15 percent, and since then it has doubled.

Carrying excess waeight increases your risk for deadly conditions such as heart disease, kidney disease and diabetes.

In 1893, there were fewer than three cases of diabetes per 100,000 people in the United States. Today, diabetes strikes almost 8,000 out of every 100,000 people.

You don't have to be a physician or a scientist to notice America's expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.

For more on this please go to: http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

Study: Breast-feeding would save lives, money

By LINDSEY TANNER, AP Medical Writer Lindsey Tanner, Ap Medical Writer – Mon Apr 5, 1:53 pm ET
CHICAGO – The lives of nearly 900 babies would be saved each year, along with billions of dollars, if 90 percent of U.S. women fed their babies breast milk only for the first six months of life, a cost analysis says.
Those startling results, published online Monday in the journal Pediatrics, are only an estimate. But several experts who reviewed the analysis said the methods and conclusions seem sound.
"The health care system has got to be aware that breast-feeding makes a profound difference," said Dr. Ruth Lawrence, who heads the American Academy of Pediatrics' breast-feeding section.
The findings suggest that there are hundreds of deaths and many more costly illnesses each year from health problems that breast-feeding may help prevent. These include stomach viruses, ear infections, asthma, juvenile diabetes, Sudden Infant Death Syndrome and even childhood leukemia.
The magnitude of health benefits linked to breast-feeding is vastly underappreciated, said lead author Dr. Melissa Bartick, an internist and instructor at Harvard Medical School. Breast-feeding is sometimes considered a lifestyle choice, but Bartick calls it a public health issue.
Among the benefits: Breast milk contains antibodies that help babies fight infections; it also can affect insulin levels in the blood, which may make breast-fed babies less likely to develop diabetes and obesity.
The analysis studied the prevalence of 10 common childhood illnesses, costs of treating those diseases, including hospitalization, and the level of disease protection other studies have linked with breast-feeding.
The $13 billion in estimated losses due to the low breast-feeding rate includes an economists' calculation partly based on lost potential lifetime wages — $10.56 million per death.
The methods were similar to a widely cited 2001 government report that said $3.6 billion could be saved each year if 50 percent of mothers breast-fed their babies for six months. Medical costs have climbed since then and breast-feeding rates have increased only slightly.
About 43 percent of U.S. mothers do at least some breast-feeding for six months, but only 12 percent follow government guidelines recommending that babies receive only breast milk for six months.
Dr. Larry Gray, a University of Chicago pediatrician, called the analysis compelling and said it's reasonable to strive for 90 percent compliance.
But he also said mothers who don't breast-feed for six months shouldn't be blamed or made to feel guilty, because their jobs and other demands often make it impossible to do so.
"We'd all love as pediatricians to be able to carry this information into the boardrooms by saying we all gain by small changes at the workplace" that encourage breast-feeding, Gray said.
Bartick said there are some encouraging signs. The government's new health care overhaul requires large employers to provide private places for working mothers to pump breast milk. And under a provision enacted April 1 by the Joint Commission, a hospital accrediting agency, hospitals may be evaluated on their efforts to ensure that newborns are fed only breast milk before they're sent home.
The pediatrics academy says babies should be given a chance to start breast-feeding immediately after birth. Bartick said that often doesn't happen, and at many hospitals newborns are offered formula even when their mothers intend to breast-feed.
"Hospital practices need to change to be more in line with evidence-based care," Bartick said. "We really shouldn't be blaming mothers for this."

Grow Your Own Super Foods in Your Home Garden This Year

NaturalNews) When most people think of the term "superfood," they think of exotic fruits or imported vegetables from places with foreign names and distant locales. In reality, many of the foods you likely eat and even grow in your own garden are superfoods.The common definition of a superfood is any food (fruit, vegetable, etc.) that you can consume that has a high concentration of nutrients and anti-oxidants. Many of these are probably foods that your mother told you that you had to eat if you wanted to leave the dinner table or to grow up to be big and strong.Here is a list of superfoods that will grow in just about any location in the northern hemisphere with a growing season of 3 months or more. If you start from seeds, you will likely need to start them indoors before the spring thaw to maximize your growing time outdoors.
Broccoli - is probably the best-known and most often cited superfood that is commonly grown in home garden plots. Broccoli has several benefits including being a great source of antioxidants.
Carrots - are likely the other most well-known of superfoods that are commonly grown and eaten in the U.S. Carrots are thick with phytonutrients, antioxidants, and nearly every vitamin you can name.
Garlic - a favorite spice for cooking, this stuff is loaded with nearly everything good for you that you can imagine. It's a known cardiovascular booster, an anti-microbial, and more.
Green Beans - have to be one of the easiest things to grow and are grown both in garden plots and potted indoors to vine up walls or along racks. Beans are good for kidney stones, arthritis, and are packed with minerals.
Spinach - isn't just for Popeye, Olive. It's a very easy plant to grow, gives edible leaves throughout the season, and has some of the highest concentrations of vitamins A and C and folic acid you can get.
Squash - of nearly any type is great for you. Acorn, Butternut, Pumpkins, and many others are packed with fiber, vitamin C, manganese, vitamin B6, potassium, and much more.
Tomatoes - are everyone's favorite garden vegetable (fruit, actually) to grow and the subject of intense scrutiny and competition. Tomatoes are also full of antioxidants, vitamin C, and light acids that aid digestion. These are just a few of the many superfoods you can grow in your own garden this year to promote better health. Gardening can not only be a fun, healthy way to spend your spare time this summer, but it can also lower your food bills, raise your health and nutritional levels, and bring your family closer together!Start gardening and grow your own superfoods this spring!