A healthy spirit grows from a healthy body. Join fitness and nutrition coach Brandie Trigger as she guides your family in making healthier food choices. In keeping with Shady Oak’s philosophy of preserving childhood, we believe obesity, diabetes, arthritis and other degenerative diseases have no place in your child’s world and, in many cases, are preventable. Our goal is to inspire your children to make healthy eating choices to fuel their bodies and brains to their fullest potential. What better place to learn these ideas than in a healthy kitchen at home!

This summer, we’ll dive into healthier bodies and minds with practical nutrition and fitness information that will inspire your family to eat and play well together! Discover the truth about reading food labels, take a trip to the grocery store and learn to shop healthy on a budget. Want to learn more about organic foods? We’ll cover that too. We’ll also explore fun, easy snack and meal ideas that your whole family will enjoy.

This fall, stay tuned for an ongoing journey into your family’s wellness that will include navigating the new Whole Foods grocery store, family fitness coaching and more!

Its easy to get stuck in a rut with food options, even when we make an effort towards healthy choices.  Check out this list list of 5 highly nutritious foods that may (or may not) be new to you and your family.  Hopefully at least one will peak your interest!

Nutrition Seminar Scheduled

 Overwhelmed by nutrition advice?  Want your children (or yourself) to eat more vegetables?  Concerned about ADD/ADHD, Diabetes and obesity in children?  Are frequent colds, tummy aches, headaches and sleep disturbances common in your family? 

Come to Shady Oak for an evening of nutrition discussion and discover ways to better Nourish Your Family.  We will discuss simple ways to incorporate more veggies in your family’s diet, try green smoothies, and answer common nutrition questions, all in the loving, community environment that Shady Oak is known for.  Led by Brandie Trigger, BSN, LMT, Family Nutrition Educator.

Monday, February 13, 2012 

6:30- 8 pm.  Feel free to bring friends outside of Shady Oak!

Note: We are co-hosting this seminar with the school, Montessori House for Children.

 

Stress Management Practices for the Whole Family  -- by Brandie Trigger

In November’s newsletter article, we discussed the effects of continuous stress on the body on a daily basis as well as the importance of practicing eliciting the Relaxation Response (to read this article, go to http://shadyoak.net/wellness.aspx).  Have you thought about your current stress coping practices?  If the most relaxing thing you do is zone out watching TV, consider incorporating any of these practices into your daily routine.  Try it for a week and notice how you feel.  Remember, practicing stress management is an active process, where you actually engage your mind in creating a calming response in your body.  Like any new skill, it takes practice and consistency. 

 Exercise- Most of us know that exercise is a great stress reliever.  The best types of exercise for training your body-mind to better handle stress are mindful, rhythmic exercises such as walking, jogging, yoga, swimming, and cycling.  To maximize the calming effects of exercise (and maybe even burn more fat), try focusing on your body’s movements while exercising, combined with focused, intentional breathing.  Noticing your surroundings and being grateful for your body are also good practices to get the most from your workout.

 Breathing- Practicing deep breathing is one of the simplest and most accessible stress management practices to elicit the Relaxation Response.  Sitting comfortably with your eyes closed, place one hand on your belly and one on your chest.  Inhale slowly, intentionally breathing deeply into your belly rather than just into your chest.  Set the timer on your phone for 5 minutes and practice daily.  You can also practice deep breathing while standing in line at the store, or driving in your car. 

 Meditation- The Body Scan is a meditation practice of noticing ‘what is’ and becoming mindful of your body sensations.  This practice increases body awareness, which helps us learn about our patterns of holding stress and tension in our bodies.  It also elicits the Relaxation Response.  Here’s a 10-minute version of this meditation that I like, also available in downloadable format: http://www.youtube.com/watch?v=obYJRmgrqOU

 Mindful eating- Every time we eat or drink, we have the opportunity to practice stress management through mindfulness.  A meal, glass of wine or favorite dessert can turn into a relaxing, mindful experience when we slow down, take the time to be grateful for our food, as well as notice the colors, textures, flavors, and sensations of our food.  And modeling mindful eating to children is more powerful than any lecture about cleaning your plate or eating your veggies!

 

Good nutrition is key to managing stress effectively.  Join Brandie Trigger and other Shady Oak parents in February for an evening of discussion about Nourishing Your Family with good nutrition and lifestyle choices.  More information coming soon!

Healthy Stress Management                                     

by Brandie Trigger

Let’s talk about stress, baby.  Stress seems to be one of the most ambiguous, catchall terms used recently to encompass everything from job difficulties and illness to planning the perfect birthday party.  When most of us hear the word stress we think of negative life circumstances, continuous demands, and unattainable deadlines.  However, stress can be a positive force as a motivator to think clearly, take action, and respond to urgent situations.  Stress researcher Robert Sapolsky identifies a few key definitions when talking about stress in his book Why Zebras Don’t Get Ulcers (2004).  A stressor is anything that brings us out of balance- a poor night’s sleep or an unexpected phone call with unfortunate news, for example.  A stress-response is how our bodies respond to reestablish homeostasis, or balance- our heart beating faster to pump blood and needed nutrients throughout the body, or our pancreas releasing insulin to keep our blood sugar levels in check.  We are constantly adapting to both our external environment (weather, traffic, deadlines, demands, other people’s stress) and our internal environment (our thoughts, nutrition, lack of sleep, disease), and unfortunately, our ability to adapt declines when we don’t take care of ourselves.  Most of us have heard of the Fight-or-Flight response in our body to a perceived stressor.  Our bodies release stress hormones, such as cortisol, that kick us into gear to take action.  Unfortunately, elevated levels of cortisol for prolonged periods of time can destroy brain cells, impair thinking and selective attention, and create anxious behavior (Lally & Oldershaw, 2005).  When we are in this stressed state continuously, proper digestion is no longer a priority, we have a tendency towards inflammation (allergies, joint pain), increased belly fat, and our immune systems are compromised.  In fact, as Sapolsky says, “A large body of evidence suggests that stress-related disease emerges predominantly out of the fact that we so often activate a physiological system that has evolved for responding to acute physical emergencies, but we turn it on for months on end, worrying about mortgages, relationships, and promotions” (2004).

Conversely, we also have a Calm-and-Connected response, or Relaxation Response, that was researched extensively by Herbert Benson, M.D. at Harvard Medical School.  This physiological response releases calming hormones and occurs when we experience something pleasurable and calming such as a massage, a hug from a friend, prayer, listening to music, intentional deep breathing, or meditation.  When we access this calming state, our bodies are able to regenerate, inflammation is reduced, and we are able to digest and absorb the nutrients from our food.  Most of us spend significantly more time eliciting our Fight-or-Flight response than our Calm-and-Connected response, although we may not even realize it.  We are immersed in a culture that highly values maximizing every moment with emails, texting, and overscheduling, with little space for relaxation and rest.

Thankfully, there are choices we can make to consciously elicit our Relaxation Response on a daily basis.  What do you do to unwind, relax, and regenerate?  Make a list right now of at least five things that bring peace to your life.  How often are you doing these things?  Daily? Monthly? A couple of times a year? Can you do one thing from your list each day this month?  Consider a daily practice to increase your body’s resilience to stress.  Stay tuned for next month’s newsletter for more suggestions for daily stress management and body awareness. 

Oh, plastic. It’s affordable and convenient, but in recent years has been discovered to be a less-than-ideal choice when it comes to our health and our environment.  Plastic is a major pollutant in our rivers, oceans, and landfills.  Locally, plastics and foamed plastics make up 60% of the collected waste in the Buffalo Bayou (http://www.buffalobayou.org).  As a young girl, I remember cutting our plastic six-pack containers so the fish, birds, and other sea animals wouldn’t get caught in them.  Today, the amount of plastic in our oceans is nearly catastrophic, calling on those of us who are stewards of our precious Earth to step up our game when it comes to our reliance on plastic.

Plastic and our health:
Unfortunately, most plastic food containers are now known to leach chemicals into the food and beverages they contain, eventually making their way into our bodies.  The two main chemicals to be aware of are polyvinyl chloride (PVC) and Bisphenol A (BPA).  PVC is found in #3 containers (according to the number in the chasing-arrows recycling symbol on the bottom of the container), as well as some cling wraps and other containers.  PVC leaches phthalates, which are known to disrupt hormonal activity in animals.  PVC and phthalates are also used in many plastic toys.  Bisphenol A is a hormonally disruptive compound found in polycarbonate plastics, including some baby bottles.  Look for the #7 to identify these types of containers.

What to do?   Consider phasing out relying on plastics in your daily life by trying these suggestions:

 * Replace plastic water bottles with glass, aluminum, or stainless steel.  Reuse glass juice or tea containers as sturdy water bottles.  If choosing a hard plastic reuseable bottle, look for “BPA FREE” on the label.

 * Store and heat food in glass or ceramic containers.  If at all possible, never warm plastic in the microwave.  Those convenient microwaveable plastic bags with veggies in them?  Bust them open and use the stove!

 * Use wax and butcher paper instead of plastic cling wrap.  Many cling wraps contain PVC, although some are now made with low-density polyethylene, a safer alternative.

 * Look for eco-friendly biodegradeable plastic options.  Recently, corn-based plastics have made their way onto the scene, offering an ecological choice for plastic cups, plates, and utensils.  (http://www.biodegradablestore.com/index.html)

Plastic-Free for a Day Challenge!  As a way to bring more awareness to your family’s reliance on plastic, see if your family can avoid touching or using ALL plastic for one day.  Consider making it a contest and then discuss your discoveries over dinner that night.  Like many things, there is a price to pay for convenience.  Let’s be a community that cares deeply enough about our earth and our bodies to go the extra mile!

For more information:
Healthy Child Healthy World:   http://healthychild.org/5steps/5_steps_5/

Anti-inflammatory Living: Food and lifestyle choices to help you feel your best
By: Brandie Trigger

Inflammation can manifest in our bodies in many ways. Did you know that asthma, allergies, fatigue, arthritis, Autism, and even ADD/ADHD are all related to inflammation in the body? Many healthcare practitioners and researchers are now recognizing the link between inflammation and disease. Even if you do not have these 'diseases' many of us experience inflammation in the form of joint stiffness, muscle pain, irritability, and digestive upset, especially as we age.

Understanding Inflammation
Inflammation is a natural, necessary response in our bodies to injury or germs, which usually brings healing to that area or issue. However, inflammation can be quite harmful when chronic, and can be the key factor in many diseases that are increasingly more common, including heart disease, cancer, diabetes, arthritis and allergies. Recent research is revealing the connection between our lifestyle behaviors and inflammation markers in our bodies, supporting the notion that we can actually create an environment that promotes or reduces inflammation based on the foods we consume, our lifestyle habits and even the thoughts we think. Let's first look at some of the foods that help to reduce inflammation.

Anti-inflammatory Foods
Omega-3 rich foods: Salmon, tuna, sardines and cod contain abundant amounts of the omega-3 fats EPA and DHA, which both serve as precursors to compounds that reduce inflammation in the body. Choose wild caught fish when possible, and enjoy 2-6 times per week. Flaxseeds and walnuts contain a fatty acid called ALA, which is associated with reduced production of inflammatory compounds. Ground flaxseed (or expeller-pressed flaxseed oil) can be enjoyed along with walnuts, avocados and extra virgin olive oil on a daily basis with every meal.

Veggies: Here’s yet another reason to eat your veggies! However, some people are sensitive to 'nightshade' plants (bell peppers, eggplant, tomatoes, potatoes) and might be better off avoiding these foods. Most people can consume them without any problem, especially when they are lightly steamed (not raw). Generally speaking, when it comes to veggies, focus on a variety of colors, with an abundance of green foods (kale, spinach, cucumber, sea veggies, chard, cilantro, parsley) as well as garlic and onions. Also, choosing organic produce can help reduce inflammation in the body, as animal studies have linked certain pesticides with an inflammatory response in the body.

Herbs and Spices: Some herbs and spices have potent anti-inflammatory properties. Most notable are turmeric, rosemary, and ginger. Add these herbs and spices to your food, or you can supplement them in a pill or liquid (tincture) form. You can even drink these herbs in herbal tea blends found online and at Central Market and Whole Foods.

Coffee: The coffee debate continues to brew, and as a coffee lover myself, I was particularly interested to find studies exploring the presence of inflammatory promoters based on the preparation of the coffee (i.e. French press vs. filtered). The oil of the coffee bean contains a substance known to promote elevated cholesterol levels, and apparently, a coffee filter not only keeps the grounds out of your morning brew, but also prevents this oil from creating inflammation in the body. That was enough for me to switch from French press back to the drip coffee pot!

Lifestyle Choices
Relax: Stress causes our adrenal glands to produce cortisol, a hormone that contributes to an inflammatory response in our bodies. Cortisol is a necessary and helpful hormone when released appropriately. Imbalances begin to develop when it is steadily released as is the case under chronic stressful conditions. Practicing relaxation daily (slow walking, deep breathing, yoga and stretching, laying down and listening to calming music) is crucial to keeping inflammation at bay and our bodies in balance. When we are calm and centered, our bodies are less likely to produce the chemicals that contribute to inflammation. Take a moment to breath deeply right now. You can even try placing one hand on your belly and see if you can expand your breath into your belly and your hand. If this is difficult for you, you may be spending much of your life in a heightened stress response.

Healthy emotional expression: Emotions cause a physical response in our bodies. 'Negative' emotions like anger, frustration, sadness and jealousy can actually produce a stress response, while 'positive' emotions like happiness, joy, gratitude release endorphins that have a calming and uplifting effect on our bodies. Psychoneuroimmunology is the term for an emerging area of study connecting our emotional state with our physical state, specifically our nervous system and immune function. When we do not allow ourselves to feel and express our emotions in a healthy way, either because we think they are 'bad' or we are just too busy in our lives to take the time to process our experiences, we create a stressful environment on a biochemical level in our bodies that promotes inflammation. I try to remember the adage, "What we resist will persist, and what we feel, we can heal". Take a moment to check in with what you're feeling right now. Many times there are layers of emotions that we need to uncover to create more balance and joy in our lives. Usually, allowing ourselves to feel our experiences and emotions is the healthiest choice.

Resources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2866374/
http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html

Five New Foods in the New Year
by Brandie Trigger

Sea Veggies- Nori, Dulse, Arame, Hijiki, Kelp, Kombu.  Sea vegetables are rich in minerals, supporting our thyroid function and overall immunity.  They can be purchased in the Asian foods section of most grocery stores.  Add to soups, salads, scrambled eggs, and other dishes to add nutrient-dense flavor.  I also like to use a Nori sheet (what sushi rolls are wrapped in) as a substitution for a tortilla with turkey, avocado, and sprouts or hummus and veggies.  You can tell your kids you’re having seaweed for dinner.  Be creative!

Coconut Oil- Coconut products are all the rage in the natural health community, and for good reason.  Coconut oil, pressed from the white meat of the coconut, contains several ‘medium-chain triglycerides’, specific fats that help our bodies burn fat.  One of these is lauric acid, a fatty acid found abundantly in breast milk, that is antiviral and aids in healing an inflamed gut.  Coconut oil is also highly anti-microbial, which means it supports our ‘gut flora’, the balance of good vs. bad bacteria in our digestive tract.  Use it for all high-heat cooking, including baking, frying, and sautéing.  If you’re not a big fan of the coconut flavor (and many children aren’t), I recommend the ‘refined’ oil, which is comparable nutritionally, without the coconut flavor.  You can find coconut oil in the supplement department of Whole Foods, Central Market and many HEB stores as well as online.

Quinoa- pronounced ‘KEEN-WA’, this grain is actually a fruit and is rich in fiber and protein.  While many grains are acidic to the body, quinoa is alkalizing, supporting a healthy digestive system, immunity and joint health.  Cook it like rice and watch it pop open to reveal a slightly gelatinous texture.  Add to soups, as an alternative to rice in a stir-fry, or as a topping on salads.

Kefir- Kefir is similar to drinkable yogurt, but with a tart flavor and more medicinal properties.  Kefir is usually made from cow’s or goat’s milk and is rich in good bacteria and yeast that help digest food and keep our colon clean and healthy.  Kefir also contains a variety of B vitamins, minerals and amino acids like Tryptophan that support the body’s energy production, nervous system and balanced moods.  Add to smoothies, or drink alone for a tart, satisfying daily pick-me-up.  You can buy kefir prepared, but look out for high sugar content and be sure to distinguish between true kefir and drinkable yogurt (they are NOT the same).  A good store-bought brand is Helios Nutrition, found at most Whole Foods stores.  You can also make your own kefir using organic cow’s or goat’s milk.  You will need kefir grains or ‘starter’ that can be purchased online, at health foods stores, or shared from a friend who makes their own kefir.

Leafy Greens- Arugula, Spinach, Collard greens, Kale, Mustard greens, Turnip and Beet greens.  Leafy greens are an excellent source of calcium and iron, and also contain chlorophyll which helps to cleanse the blood.  Most people don’t like greens due to their bitter taste, however, adding something sweet helps to balance that bitterness and even enhance the flavor of the greens.  Try adding a dash of organic apple juice to a raw kale salad to cut the bitter, or toss spinach with steamed sweet potatoes.  Check out more great ideas in the book Greens, Glorious Greens!  by Johnna Albi and Catherine Walthers.

Let’s make this new year adventurous as we try new foods that support our family’s growing bodies and minds!

Have a specific topic or pressing questions regarding holistic health and your family?  Please send your questions and newsletter article requests to Brandie@NourishYourFamily.com
 
Wholesome Holidays: Making Healthier Choices This Season
By Brandie Trigger
We are embarking on a season filled with gatherings and events often centered around foods.  While it may be tempting to go the extreme of either indulging without any care or avoiding the gatherings altogether, there are ways to make healthier, balanced choices through the season without depriving yourself or your family.  These principles of eating and living can even carry over into your family’s daily life after the holidays.

Choose real, whole foods as much as possible.  Author Michael Pollan offers this suggestion when deciding if a food is real and whole.  Simply ask, “Would our great-grandmothers recognize it as food?”  Food products or “industrialized foods” are largely composed of processed derivatives of wheat, corn, soy and potatoes; and lots of sugar.  They come in boxes and packages and are typically found in the center aisles of the grocery store.  These refined foods are stripped of their naturally-occurring vitamins and nutrients and often have them added back in, with the labels ‘fortified’ and ‘enhanced’.  Real, whole foods don’t need to be fortified, as their complex dynamic of nutrients remains intact.  Often, real foods will have a richer flavor then their highly processed counterparts, which means we feel satiated with less food.  Examples of real, whole foods include meats, fish, eggs, cheese, whole milk, fresh fruits and vegetables, nuts, seeds, and grains like rice, quinoa, and oats.

Shop farmer’s markets for fresh, seasonal ingredients for your holiday meals.  You are not likely to come across harmful processed food ingredients such as high fructose corn syrup and chemically-altered fats (trans fats)  at the farmer’s market.  Often, you can bring home more for your money at a farmer’s market– including flavor.  Farmers will have foods that are in season and local, which means more flavor and freshness for your family’s holiday meals.

Consider ‘updating/retro-dating’ your family recipes to include real, whole food ingredients.  Many family recipes contain ingredients once though to be ‘healthy’.  Substituting real, organic butter for margarine or vegetable shortening is one way to eliminate harmful chemically-altered fats from recipes.  Trans fats are the hydrogenated oils found in many, many food products, which are known to promote inflammation, insulin resistance and cholesterol imbalance.  Try substituting coconut oil instead of processed vegetable oils such as canola, safflower, soybean, and other vegetable oils when cooking.  Use fresh ingredients over canned when possible (green beans, pumpkin, stocks).  Substitute real can sugar, honey or molasses for refined white sugar for added nutrients.

When we eat is as important as what we eat.  Eat small, frequent meals throughout the day rather than avoiding food altogether until the big meal or party.  You will keep your blood sugar balanced and avoid the tendency to overeat.  If you know you’re going to indulge in rich foods, choose fresh, raw veggies and protein for your other meals.  To ensure a good night’s sleep, try to allow at least 2 hours after a big, rich meal before going to bed.  Rich foods take longer to digest, which calls on your liver and other organs to work harder, making it challenging for your body to relax into a deep sleep until it is done digesting.

Keep it moving:  Be active before and after your meals.  One obvious yet often overlooked way to keep things balanced through the holidays is exercise.  Many holiday treats are rich in carbohydrates and our bodies are most geared to utilize carbs after a workout.  Knowing this, we can plan meals and exercise accordingly.  Some ideas include a bike ride or outdoor games (remember freeze tag,  Frisbee, flashlight tag, and hide-and-go seek?).  Even a walk with a few intervals of skipping or jogging will do the trick.  And as tempting as it is to lay around after a meal, your body will digest your food and you will likely feel better if you take a light 10 - 15 minute walk after a big meal.  Try taking a family walk between the meal and desert.  Then eat and enjoy every bite of that pumpkin pie!

More tips to balance holiday indulging:
  Enjoy everything you put in your mouth.
  Eat slowly and chew each bite completely.
  Drink plenty of water between meals to assist in digestion and elimination.
  Fuel up before you go: Eat a small portion of protein and healthy fats before a party or event to ensure that you get a balanced intake of nutrients (1/2 avocado with lemon and real salt, celery with almond butter, cucumbers with hummus).  Most parties serve carbs and sugar exclusively.
  Take good food with you (in the car, to parties and dinners).
  Supplement with a food-based multivitamin, green powder, probiotics and fish oil.
  If attending lots of parties and functions, eat very clean when you're at home:  mostly veggies and protein.
Relax and give yourself plenty of grace and forgiveness this season.  If you choose to indulge, taste and enjoy every  bite! Guilt has no place at the table.       
 
James' Story as told by his mother, Kate
By Kate Koenig
James and his brother and sisters attended Shady Oak in recent, and not so recent, years.  His mom, Kate asked to share their story.  She can be reached at dkkoenig@sbcglobal.net, if you would like to contact her.

I have a story to share with you.  It is a story about health and wellness, about nutrition, toxins and vaccines.  But, mostly it is a story about a little boy who couldn’t communicate, who wouldn’t eat and struggled to sleep- a bright outgoing active little boy who became stuck in a world of his own.  This is the story of James.

James is a twin and the youngest of 4 children.  He was born at full term at a whopping 8 lb. 4 oz.  There were no complications.  He was an easy infant who hit the standard developmental milestone either early or on target.  He smiled, made eye-contact.  He even began to verbalize.  At 7 months, he said his first recognizable words “ah done” (all done).  This was how we ended diaper changes, followed by him flipping himself over and crawling away.

As a conscientious mother, I took my children in for the standard well-checks and immunizations.  On one of these occasions, James ran a high fever after receiving his shots.  I called the pediatricians office and was told to give him Tylenol.  I didn’t think too much of it at the time.  He was glassy-eyed and non-responsive but I thought this was because of the fever.  When he recovered from the fever, he still seemed “not himself” somehow but I couldn’t put a finger on it and life kept moving.  As time marched on, I began to notice more little oddities and troubling new physical problems.  He was very gassy and had trouble nursing.  When it came time to introduce him to solid foods, he seemed to hate everything.  He had diarrhea all the time and his stools were so pale they were sometimes actually white. He had great difficulty settling down to sleep and would sometimes lay in his bed for hours just staring at the ceiling or flopping around waiting for sleep to come.  He struggled with allergies and breathed so heavy at night I could hear him with the door closed.  He stopped verbalizing- no more baby babble.  I was reassured by the fact that he continued to like to be held even though he had very poor eye contact and did not reciprocate hugs. 

My pediatrician did not seem alarmed by any of these things and reassured me that he would grow out of it and that “there is a range of normal.”  He gave him a prescription for the allergy symptoms and asked me about repetitive behaviors such as hand-flapping which James did not display.  My sister, too, kept reassuring me that he would be fine.  I wanted so much to believe that, and yet I knew that something was really wrong.  This became my struggle for months.  After he turned 3, it became increasingly apparent that I needed to do more than pray and wait.  I went back to the pediatrician and asked for a referral for an evaluation.  James was evaluated at the age of 4.  At that time, it was determined that his development in both speech and socialization was severely delayed and he was given a label of Pervasive Developmental Disorder (PDD), which is an Autism spectrum diagnosis.  We were encouraged to provide speech therapy for him and told to give him as many opportunities for socialization with typically developing children as possible.  His speech therapist, through our public school, was (and is) absolutely fantastic.  He went to preschool and participated in Sunday school and children’s choir through our church.

I began to research PDD and Autism with every spare moment I had and through the DAN! Website stumbled on to research studies regarding mercury poisoning and a controversial position re: the toxicity of vaccines.  Bells went off everywhere.  I couldn’t stop reading.  This was the answer!  It explained all the physical symptoms- the diarrhea, the super picky eating habits, the sleep struggles and allergy symptoms- as well as the autistic behaviors.  It explained why he used to have eye contact and words.  And, it confirmed what I observed that day after he had been given his shots prior to his first birthday.  I was excited to find something that explained what was going on.  They called it “Regressive Autism.”  Then came the overwhelming “now what?”

I saw several references to a casein-free, gluten-free diet but couldn't seem to find any real information about how to do that.  I struggle with it and gave up  after just a couple of weeks because it felt mean and I couldn't really tell if it was working.  Then, I stumbled upon a book call Nourishing Traditions that really explained what we need to do to feed our bodies well.  Putting nutrient rich foods into his diet and taking toxins out became my mission.  I worked on this diligently.  No more fast food.  No more processed food.  No food-dyes.  No MSG, artificial sweeteners or preservatives.  No high fructose corn syrup or trans fats. I sought out farmer's markets and becan shopping at places like Sandy's and Whole Foods for groceries.  I learned how to "perimeter shop" - fresh produce, meat, dairy.

The process of change was not dramatic.  He did not suddenly become verbal or socially adept.  He continued to be picky.  But, he was making progress- slowly but surely.

I learned about a nutritionist in Houston that worked with kids like James.  Dr. Volpe provided me with my next step.  I chose to have James tested for food allergies and sensitivities.  He reacted to so many things that I felt instantly defeated.  How do you feed a child whose body reacts to so many foods?!  Dr. Volpe explained that a result like this is an indicator of something called “leaky gut syndrome”.  He told me to focus on removing casein and gluten and reducing the other high reaction foods as much as possible.  He also developed a nutrient plan for James.  James began taking nutritional supplements every day.
Our first goal was to heal his gut.  He explained that all other body functions are predicated on the wellness of the gut.  If our bodies cannot digest the foods we eat properly, then other systems become compromised or damaged, including our immune system.

I found that removing casein and gluten was not that hard since we were already in the habit of healthy eating.  We switched to raw goat’s milk and goat’s milk cheeses and all but eliminated bread products from our family’s diet.  I decided to take out all of his high reaction foods- casein, gluten, soy, eggs, peanuts and almonds.  I learned to make Pecan Butter, meat stocks and lacto-fermented oat meal.  I made my own salad dressings, sauces and gravies.  I figured out what to pack in school lunches.  I poured over cook books and began to learn to cook- actually cook from whole food ingredients not just throw some pre-prepared battered chicken nuggets in the oven.

James started eating!!!  After a couple of weeks on “the diet” as he calls it, James began to eat well and eat willingly.  He began to try new things.  He discovered that he loves meat- any kind of meat.  Once when we were traveling, he told me he was hungry and I asked him what he wanted.  He told me, “I don’t care, Mom.  I just want a roasted animal of some kind.”  He’s still picky about fruits and vegetables but his repertoire has expanded some.  He loves his goat milk, cheese and yogurt. 
I kept experimenting with meals and reading about health and nutrition.  I got rid of the microwave and the Teflon coated cookware- switching to stainless steel and cast iron.  I looked for personal care products with natural ingredients.  I bought him 100% cotton pajamas.  I changed our cleaning products. 

His allergies disappeared.  He stopped having constant diarrhea and indigestion.  His language and socialization skills started developing at a more rapid pace.  His eye-contact and attentiveness began to improve.  His speech teacher praised his rapid advancement.

He is now 8 years old.  He is conversational, has friends and is a straight A student on grade level.  He is still on his restrictive diet and taking nutritional supplements.  There are more steps to climb.  But, he is climbing.

I wanted to share this story in hopes that other families may learn from our failures and our successes, that other children may be spared the damage that my James suffered or that they may have access to resources to help them heal.

Other mothers along the way have approached me and asked me for information and guidance, which I am happy to give.  Many have given up and gone with more traditional medical interventions.  It’s not easy to make broad life-style changes.  I understand that completely.  And, sometimes it feels too hard to be different.  Our society really promotes a very glutinous consumerist culture.  So, I want to leave you with this one last note of inspiration.

This message comes from James.  One day, when we were celebrating my oldest daughter’s 9th birthday, James asked me if it was ok for him to have the cake.  He had been on his diet for a long time by then and had been doing really well.  I felt sorry for him that he was being left out, and my husband was looking at me like “oh, just let him.”  So, I told him “Well, it isn’t really on your diet, baby, but I’ll let you this once since it’s a special occasion.”  He asked me again, “Mom, is it ok for me to have the cake?”  I thought it odd he asked again, but I answered him.  “Yes, Buddy, I’ll let you.  Just one piece though because it really isn’t on your diet.”  He looked up at me and said, “Mom, you shouldn’t let kids have things that are bad for them.”  I said, “You are right.  No, James, you can not have the cake.”  He smiled and I hugged him.  I have never doubted my role since.  I’m his filter, his protector.  I’m the one who makes sure that what he puts into his body is good for him.   I’m the one who has helped him to heal.

If you have kids, I invite you to begin to think of yourself in these terms.  Providing healthy choices is not about depriving our kids, it’s about protecting them and often-times, it’s about healing them.

Feed Your Brain:  A Great Place to Start for a Healthy School Year
School is in session and our kiddos need support like never before for healthy brain function.  Many lifestyle factors influence how well our brains are functioning- exercise and movement (or the lack thereof), learning new skills, sleep, stress, hydration and nutrition.  What we feed our brains can have a significant impact on our memory, focus and attention.  In early childhood, the brain is developing at a fast pace, making it a crucial time to feed children the most nutrient-dense foods possible to encourage healthy brain cell communication and life-long positive eating habits.

5 ways to support better brain function with nutrition this year:
1. Eat good fats-  The brain is over 60% fat and requires a significant amount of healthy fats, especially a certain type of essential fatty acid known as ‘omega-3’, for optimal brain function.  They are ‘essential’ because our bodies do not produce them ourselves- we must get them in our diet.  Many of us, especially children who are heavily marketed to with empty, artificial foods, are not consuming adequate amounts of these highly beneficial fats.  In fact, many families are instead eating a large amount of chemically altered fats that have been hydrogenated (‘trans’ fats) or highly processed (most crackers, chips, cookies, fried foods) contributing to an imbalance in the omega-3, -6, -9 ratio which can result in a number of emotional and physical symptoms including dry, scaly skin, foggy thinking, ADHD (which favors boys) and depression (favoring girls).  Choose avocados, nuts, seeds, flaxseed oil, organic butter, olive oil, and  for cooking coconut oil and ghee (clarified butter).  Include a variety of these good fats with every meal.  Additionally, consider supplementing with a high quality fish oil such as cod liver oil. Cod Liver Oil provides a large amount of omega-3 fatty acids, preformed Vitamin A and the sunlight Vitamin D.  According to The Weston A. Price Foundation, good quality cod liver oil found at stores includes Nordic Naturals Vitamin D Cod Liver Oil (NOT Nordic Naturals Regular Cod Liver Oil) and Carlson's Cod Liver Oil 1,000 mg capsules.

2. Include quality protein at every meal, especially breakfast- Protein is digested into amino acids needed for neurotransmitters, those chemical messengers in the brain responsible for many processes including regulating emotions and maintaining focus. Protein at breakfast is especially important as we are setting the tone for the day.  If our breakfast meal is mostly carbohydrates (sugars), even whole grains and fruit, we often end up hungry soon after breakfast and craving more carbs to raise our blood sugar levels.  The best protein sources are organic meats, nuts, seeds, a blue-green algae called ‘spirulina’, green foods, sprouts, some soy products (tofu, tempeh, and miso) and eggs. Eggs are a wonderful brain food, rich in B vitamins, protein and a commonly deficient nutrient, choline.  Eggs are best eaten lightly steamed or fried with organic ghee or coconut oil.  Try eating them on the runny side as excessive cooking damages those nutrients.

3. Eat lots of vegetables-  Veggies provide essential vitamins and minerals and even protein needed for brain function. The darker and more colorful the better. For an additional boost, include a daily dose of a freeze-dried green powder added to juice, applesauce or smoothies.  Try adding kale, a wonderful calcium and iron-rich leafy green, to a smoothie for an extra boost.  If your child turns up his nose at first, don’t be discouraged!  Drink it yourself and try again tomorrow.

4. Water, Water, Water-  Water is a key brain nutrient, and a dehydrated brain is a weak brain.  Consider water your daily detoxifier.  Unfortunately, most tap and bottled water are lacking in the minerals naturally occurring in the quality water we need for healthy brain function, and may even contain harmful constituents like BPA from plastics and fluoride and chlorine in tap water.  Choose bottled water packaged in glass when you can, and find a quality water filter to use with your own re-useable containers.  If drinking plain water seems too ‘boring’ or tasteless for you, try adding a drop of therapeutic-grade essential oil such as lemon or peppermint to your water.  Note: Only therapeutic-grade essential oils like Young Living Essential Oils are safe for consumption. 

5. Avoid the artificial-  Artificial ingredients and preservatives literally clog our bodies and our main detoxifying organ, the liver.  In fact, artificial colors such as Yellow #5 have been shown to contribute to hyperactivity in children.  Choosing organic foods as much as possible will also help to lighten the load on your liver, as you won’t have to detoxify as many pesticides from your food.  Additionally, refined sugar has been called the ‘enemy of the brain’ by some practitioners. Refined, white sugar and high fructose corn syrup are especially harmful as they serve as an excessive stimulant, stripped of any naturally-occurring nutrients.  Too much sugar feeds Candida albicans, a harmful yeast that robs the body of nutrients and clouds brain function when present in excessive amounts in the body. 
 
When families make the effort to incorporate the principles of good brain nutrition in their lifestyles, often immediate improvements can be observed behaviorally, academically and physically at school and at home.  If these suggestions feel overwhelming, or for more detailed guidance for your particular family’s needs, contact Brandie at brandie@nourishyourfamily.com.  
 
Getting more veggies in . . . and getting your family to actually eat them!
By Brandie Trigger
By far, the most common question I hear from parents is “How do I get my child (and sometimes husband) to eat more vegetables?”  I hear things like “I’ve tried, but he just won’t eat them.”  This seems to be one of the biggest challenges for families desiring to make healthier lifestyle choices.  Read on for my humble suggestions based on personal experience in the classroom as well as working with families.

Eat veggies at every meal- even breakfast!   That’s right!  A great rule of thumb to make sure you’re getting enough vegetables in your family’s body is to eat them at EVERY meal and snack.  Add diced onions, mushrooms, bell peppers, asparagus, or a handful of spinach and salsa to your eggs.  Have sliced cucumbers, zucchini, celery sticks, bell pepper strips and cherry tomatoes out for snacks and at each meal for easy grabbing and dipping in hummus, guacamole, salsa and dressings.  Cut veggies into fun shapes and use toothpicks for fun eating.  You can even “sneak them in” to sauces and dips like the authors of Deceptively Delicious and Sneaky Chef suggest.  Cut and prep your veggies first thing when you get home from the store to make sure you use them!

Branch out from your usual veggies.  How many times have you walked past those leafy green veggies at the grocery store and gone straight to the bagged baby carrots?  We all do it.  We get into our routines and have trouble trying new things.  If you’re a green beans, carrots and broccoli veggie family, try branching out and explore other veggies like kale, artichokes, beets, radishes, asparagus, zucchini, swiss chard, and sweet potatoes. Add fresh herbs like cilantro, rosemary, basil and mint to salads, tacos and steamed veggies for added flavor and nutrition.  For ideas on what to do with these new veggies try my favorite resource, http://www.whfoods.com/  or the book The Word’s Healthiest Foods available online and at Whole Foods, Borders, Barnes & Noble, etc. 

Be wise about organics.  Knowing what to buy organic is a common concern with many families.  Ideally all of our food would be grown organically, meaning without pesticides, herbicides and other chemicals known to be associated with certain cancers and neurological disorders.  In reality, organic produce is not always available and it can be more expensive.  While I believe that buying organic foods is a way to “vote with my fork” (as Marion Nestle, Nutritionist and author states), it is not always practical.  The Houston Chronicle recently ran a great little article highlighting a list from The Environmental Working Group for the top foods to buy organically (“Dirty Dozen”) versus those that have the fewest amount of pesticides (deemed the “Clean 15”).  Jot these down on your grocery list as it can be hard to remember when you’re actually at the store…

CLEAN 15:  Onions, Avocados, Sweet corn, Pineapples, Mangoes, Asparagus, Sweet peas, Kiwi, Cabbage, Eggplant, Papaya, Watermelon, Broccoli, Tomatoes, Sweet potatoes.

DIRTY DOZEN: Peaches, Apples, Bell peppers, Celery, Nectarines, Strawberries, Cherries, Kale, Lettuce, Grapes (imported), Carrots, Pears.

Watch your language around healthy foods.  A huge part of our willingness to try new things, including that fresh kale salad, involves our attitude towards foods that are “good for us”.  Do you believe that foods that are healthy are also dry, mushy, tasteless, unappealing and boring?  Do you have memories of forcing yourself to ‘eat your vegetables’ at the dinner table before you could be excused?  Most of us have some resistance to trying new things, and you might even see some of your own tendencies in your kiddos.  Just as your child doesn’t learn to tie their shoes in one try, it might also take them multiple trials to actually enjoy their veggies.  Many children will adjust quickly to new foods if you yourself are modeling that behavior.  However, it may take at least 30 times for some children to willingly eat some foods.  Raising healthy children is a process and the fruits of that labor are often delayed.  I suggest using language such as “you may not enjoy these foods now, but some day you will.”  Also be sure to be vocal about your own experience.  At lunchtime at Shady Oak, I would always talk about the foods I was eating and how they made me feel.  For example, “These greens are so good for my belly!  I can feel I have more energy when I eat this food!”  It feels a bit awkward at first, but based on the feedback I heard from some parents, it was working.  We have an opportunity every time we eat to model to our children what its like to honor our bodies with good food choices.
Grow your own food and herbs.  Without a doubt, when children are involved in the growing of vegetables and plants, they are more interested and therefore likely to try new things, including veggies.  We grow herbs at Shady Oak and I remember one day on the playground when we ‘harvested’ some fresh mint and the kids tasted it.  There was so much excitement and it caught on like wildfire!  Children who participate in the process of growing and preparing foods are learning and exploring their world using multiple senses and sometimes don’t even realize they are eating veggies!  Many herbs like basil, rosemary, mint and cilantro can be easily grown at home on a windowsill with lots of light and daily watering.  Your kiddos can help in the kitchen by pinching off the herbs and adding them to dishes, or even chewing on a piece of mint after a meal.

Parents, don’t give up!  Its not always the easiest route to take to buy fresh, local, organic veggies and consistently serve them to your family, but the fruit of raising healthy children who value good food as well as their bodies is completely worth it!

Feed Your Brain
Better brain function- who doesn’t want that?   While many lifestyle factors influence the quality of our brain function, this month we’ll focus on nutrition.  Children and adults require similar nutrients for our brains to function optimally.  Its nothing short of amazing what can happen when families make the effort to incorporate the principles of good brain nutrition in their lifestyles.

Top 10 ways to support better brain function with nutrition this year:
1. Eat good fats-  Fats provide lubrication to the brain, and supply essential fatty acids necessary for optimal brain function. Choose avocados, nuts, seeds, flaxseed oil, coconut oil, organic butter, olive oil.  Include a variety of these good fats with every meal.

2. Include quality protein- Protein is digested into amino acids needed for neurotransmitters, those chemical messengers in the brain responsible for many processes including regulating emotions and maintaining focus. The best protein sources are organic meats, nuts, seeds, eggs, a blue-green algae called ‘spirulina’, green foods, sprouts, and some soy products (tofu, tempeh, and miso).

3.  Eat lots of vegetables-  Veggies provide essential vitamins and minerals and even protein needed for brain function. The darker and more colorful the better. If you just can’t bring yourself to eat those greens, or for an additional boost, include a daily dose of a freeze-dried green powder added to juice, applesauce or smoothies.

4. Drink plenty of water-  Water is a key brain nutrient.  A dehydrated brain is a weak brain.  Consider water your daily detoxifier.  Unfortunately, most tap and bottled water are lacking in the minerals naturally occurring in the quality water we need, and may even contain harmful constituents like BPA from plastics and fluoride and chlorine in tap water.  The best options are Mountain Valley Spring water (in glass bottles), Fiji water and tap water filtered through a Berkey water filter.

5. Try fermented foods-  Kefir, saurkraut, and kombucha are just a few of the fermented foods that are a natural source of beneficial bacteria that help to balance your gut flora and assist your body in detoxifying. The better care we take of our guts, the better care we take of our brains.

6. Avoid the artificial-  Artificial ingredients and preservatives literally clog our bodies and livers.  Additionally, artificial colors such as Yellow #5 have been shown to contribute to hyperactivity in children.  Choosing organic foods as much as possible will also help to lighten the load on your liver, as you won’t have to detoxify as many pesticides from your food.

7. Be aware of your pH-  Acid/Alkaline balance refers to the pH of your blood, urine and saliva and is also key to maintaining a healthy brain. When our bodies are chronically acidic, we leave room for bacteria, parasites and yeast to flourish, which rob our bodies of energy and nutrients needed for our best brain function.

8. Eat eggs-  Eggs are a wonderful brain-healing food, rich in B vitamins, protein and a commonly deficient nutrient, choline.  Eggs are best eaten lightly steamed or fried with organic butter or coconut oil.  If you can handle it, eat them on the runny side as excessive cooking damages those nutrients.

9. Limit your sugar intake-  Sugar has been called the ‘enemy of the brain’ by some practitioners. Refined sugar is especially harmful as it serves as a stimulant and feeds Candida, a harmful yeast that robs the body of nutrients and clouds brain function when present in excessive amounts in the body.

10. Consider supplements- Supplements are a smart idea when it comes to brain function- specifically, a good digestive enzyme, probiotic and fish oil supplement are beneficial for just about everyone. Additional nutrients include magnesium, GABA, and B vitamins.  Supplementation can be overwhelming, and its best to start with the basics.  Quality supplements (not usually found at most grocery stores) are worth the extra money as they are better absorbed and utilized and do not contain unnecessary and harmful additives and preservatives.

There is so much we can do with nutrition to support healthy brain function. And you don’t have to go it alone.  If these suggestions feel overwhelming, or for more detailed guidance for your particular family’s needs, contact Brandie at brandie@nourishyourfamily.com.  

Nourish Your Family at Shady Oak
A new year is here and at Shady Oak we are excited to be planting the seeds of vibrant health for your children and family with real, hands-on guidance for wellness.  In keeping with Shady Oak’s philosophy of preserving childhood and its playfulness, we want your children to live each day to its fullest with energy and life, and believe that every member of your family can as well.  Our goal is to support you with practical ideas and answers to your questions about what to fee your family (and yourself), as well as effective ways to release stress and nourish your body with classes, individual consultations and valuable resources.  Licensed Massage Therapist and Nutritionist, Brandie Trigger is available for the following wellness services for your family in your home and at Shady Oak:

• “Kitchen Clean-Outs” to create systems that work for your family and discover what has been lurking in your pantry and refrigerator that may be sabotaging your health.  ($50 per hour).
• Family cooking classes in your own kitchen– based on your family’s needs ($50 per hour).
• Grocery Store tours-private tour $75 per person/family or group tour $40 per person (limit 4).
• Massage Therapy and Bodywork—call for rates.

Please contact Brandie Trigger directly to sign up for any of these events or services at 512-695-3456 or brandie@nourishyourfamily.com.
 
Nourish Ourselves                                                     
In light of our recent experience with Hurricane Ike, I thought I would write this month’s article on what we learned living without electricity for several days- how we all came to appreciate air conditioning, refrigeration, ICE, a cool breeze and helpful neighbors like never before.   Some are still dealing with no power and some with no homes.  However, what has really been on my mind is the hectic pace my life has taken lately- even with the interruption of a hurricane.  I’ve gone from working from my home, rarely driving more than 15 minutes a day in my ‘pas life’ in Austin to teaching Pre-Kindergarten at Shady Oak last year, still driving only a few short miles from Pecan Grove to Richmond.  And now I’m commuting daily into the Medical Center/Museum District.  I feel like my efforts to achieve balance in my life and body are minuscule and barely keeping me hanging on day to day.  I’m eating wholesome God-made foods, but usually in the car or at the computer or gulped down quickly so I can get onto the next very important thing on my list.  I’m skimping on sleep to be on Facebook or email to have somewhat of a social life.  I’m using caffeine to pep myself up, and alcohol to wind down after a stressful day and long commute. I’m sitting on my rear more than I’m moving it.  More importantly, I look around and see that I am not alone in this hectic lifestyle.  I have to stop and wonder, “Is this God’s heart’s desire for us in our lives, bodies, and communities?”

So what’s the big deal?  This is life!  Maybe there isn’t anything wrong with those activities in and of themselves.  However, what seems to be lacking in my life is true nourishing time for myself.  I’m trying too hard, and resting too little.  And I’m not even a mother or a wife yet!  I think deep down we all know that if we want our lives and families to be balanced, we have to start with ourselves. Yet, for the most part, women focus on taking care of others before themselves.  I’m sure Oprah talks about it all the time, right?  There have been countless books written on the subject.  So why is it that only a small handful of us actually take the time we need to rejuvenate ourselves on a regular basis? 

I want you to know that I am resisting the urge to come up with a list of tips or suggestions to nourish yourself- bubble baths, slow nature walks, hot herbal tea…nope, not going to do it.  You can pick up any magazine these days and see that.  We read those tips and think, “Wouldn’t that be nice, if only I had  fill in the blank.”  What I want to know is why aren’t we taking better care of ourselves?  Are we just too busy? Do we think it will happen tomorrow?  Do we even know what truly nourishes us? Do we not believe we deserve that kind of deep nourishment?

I named my business Nourish Your Family because I love the notion of nourishment and believe it extends beyond just the food we eat.  Yet I believe that if we truly want our families to be nourished, we have to allow ourselves to be nourished.  And I love the concept of allowing ourselves to be nourished instead of taking it on as another task on our always-too-long-to-do-list.  In my experience, no amount of trying and doing gives me the rejuvenation of allowing God’s grace and nourishment to wash over me daily.  Yet, I so often forget to allow it in. 

So, what nourishes you?  What does it feel like in your body to be nourished?  Do you know?  Are you willing to honestly look at the things you use to nourish yourself to see if they truly do or are they just helping you get by?  I’d love to hear from you.  If you have ideas on how you nourish yourself (or how you’d like to), please email me at brandie@nourishyourfamily.com.  Or better yet, join our Shady Oak Wellness list and share your ideas with other families.  Our culture could use a nourishment overhaul and there’s no better place to start than with ourselves.  In love and health,
Brandie T
 
Get Some Sun and Your Vitamin D!     
By Brandie Trigger
As we embark on another Texas summer, no doubt we are exposing our skin much more than usual.  Most everyone knows of the dangers of overexposure to the sun and cancer risks.  However, is your family aware of the dangers of underexposure?  While we must be careful to avoid day-long sun exposure, there is no better way to maintain healthy levels of Vitamin D, and hence overall health, than to be in the sun for 5 to 15 minutes (depending on your skin tone) every day.

Understanding Vitamin D
There are actually three forms of Vitamin D:  cholecalciferol (vitamin D3), calcidiol (25-hydroxyvitamin D), and calcitriol (1.25-dihydroxyvitamin D).  The form of vitamin D that we produce as a result of bare skin exposure to the sun is cholecalciferol or vitamin D3, which can also be taken as a supplement.  Calcidiol and calcitriol are both produced form vitamin D3 and act as prehormone and hormone, respectively.  These functional forms of vitamin D are used throughout the body in countless processes including maintaining blood calcium levels, improving bone strength, controlling the proliferation of cancer cells, and elevating mood, to name a few.

How do we know if we’re deficient?
You can actually have your vitamin D levels tested (you will be testing for calcitriol) and it is believed that levels below 25 ng/mL indicates a deficiency.  Vitamin D deficiency has been associated with osteoporosis, depression, heart disease, certain cancers, autoimmune diseases, chronic fatique, and even autism.  A deficiency can be corrected under the care of a qualified health practitioner using vitamin D3 supplementation.  However, one of the safest ways to correct and prevent vitamin D deficiency is to expose your bare skin to the sun every day.

A few tips on healthy and safe sun exposure:
• The only way to naturally produce vitamin D in our bodies is to expose our bare skin (without any sunscreen or clothing) to UVB rays until the skin turns a light shade of pink (not red), which can be from 5 to 20 minutes depending on your skin tone.
• There is no link between skin cancer and minimal sun exposure to the skin for a short period of time before applying sunscreen.  In my opinion, the risks associated with a deficiency in Vitamin D are much higher than those associated with unprotected sun exposure.
• Make sure you are exposed during the midday hours, when the sun is highest: 11 a.m. to 3 p.m.
• When choosing a sunscreen, watch out for potentially toxic ingredients such as:  Benzophenones (dixoybenzone, oxybenzone), Propylene glycol, Cinnamates (cinoxate, ethylhexyl, p-methoxycinnamates), Salicylates (ethylhexyl salicylate, homosalate, octyl salicylate), Avobenzone (butyl-methyoxydibenzoylmethane), Digalloyl trioleate, Menthyl anthrailate, PABA and PABA esters (ethyl dihoydroxy propyl PAB, p-aminobenzoic acid padimate O).
• Choose a sunscreen that includes ingrediaents that block potentially harmful rays like zinc oxide and titanium oxide.
• While they are not yet the norm, there are safe and effective sunscreens available.  One of the best brands is Aubrey Organics, found at Whole Foods or online.  Another brand new to me is Mexitan, found online at http://www.safekidsshop.com/mexitan-family-sunscree-lotion-p-4616.html
Enjoy a safe, healthy summer and be sure to get some sun every day! 
 
Lamenting Lunch?
by Brandie Trigger
We’re nearing the end of the school year (amazingly enough!) and I can only imagine that lunch ideas for your kiddos are running scarce and hardly feeling creative.  Thankfully, there are many resources popping up these days to make your lunch-creating life easier.  Check out Chef Ann Cooper’s resources at www.lunchlessons.org where she provides a ‘Kid’s Meal Wheel’ estimating the number of calories and servings for your kiddos on a fun little plate illustration.  What I like about this guide is the inclusion of water (not mentioned in the USDA’s MyPyramid guide) and the updated “milk” group to calcium, as many people are sensitive to dairy products (especially pasteurized), causing digestive upset, allergies, and suppressed immune function.  I also like the vegetables having equal standing with whole grains.  We can all afford to add in more veggies at every meal!

Here are some tips to inspire a happier lunch-making experience:

Consider investing in a waste-free lunch box system-  Check out Laptop Lunches at www.laptoplunches.com for a worthwhile re-useable container that runs around $21- $35. You’ll be instilling sustainable living concepts in your kiddos and besides, kids love the little sectioned out containers- they just might be inspired to eat a broccoli tree or two out of them!

There are loads of fun lunch ideas at: http://www.flickr.com/photos/bento_jane/tags/laptoplunchbox/

Pack your protein-  I know its easy guys, but there’s more to protein than peanut butter!  Add a little variety into your sandwiches with an easy chicken, tuna or egg salad. Even a boiled egg makes a fun lunch addition.  Transform any sandwich into a fun wrap with whole wheat or sprouted grain tortillas.  Your kiddo might also like hummus dip (a Mediterranean delicacy made of blended chick peas) with veggies or pita bread.  Mmmmm!

Prep ahead of time-  Chop veggies as soon as you get home from the grocery store, make a simple chicken or bean salad for ready-to-grab healthy protein, cook rice in bulk and re-use in combination with sautéed veggies and chicken or even a rice pudding for a nutrient-dense dessert.  Don’t forget to use that meal planning binder to keep track of ideas that work and to plan ahead for stress-free meals!

Coming up in late April or early May, be on the look-out for a special lunch day meal provided by Shady Oak.  This is a test-run for a possible lunch-program option for your kiddos next school year!  For details or if you’re interested in helping with this program, please contact Brandie Trigger at brandie@nourishyourfamily.com

Let go of that lamenting lunch feeling and welcome a little Lunch Love!
 
Nourish Your Family at Shady Oak
A new year is here and at Shady Oak we are excited to be planting the seeds of vibrant health for your children and family with real, ‘hands-on’ guidance for wellness.  In keeping with Shady Oak’s philosophy of preserving childhood and its playfulness, we want your children to live each day to its fullest with energy and life, and believe that every member of your family can, as well. Our goal is to support you with practical ideas and answers to your questions about what to feed your family (and yourself), as well as effective ways to release stress and nourish your body with classes, individual consultations and valuable resources. 

Take a look at what’s in store this month:

• Tour the new Whole Foods Market- (group tour)  Interested in shopping at Whole Foods but don’t know where to start?  A grocery store tour is a hands-on way to learn the truth about smart and healthy shopping. Space is limited.  Saturday, January 19th  9 to 11 am. Cost  $40/family
• How to Live Great in 2008- a collaborative workshop with Learning Rx and Sugar Land Mayor David Wallace.  Come and experience tips for “How to Eat Healthy and Love It”, “Self-care for Stress”, and “Meal Planning Made Easy”.   Space is Limited.  Saturday, January 26th 9 am to 1 pm.  Lunch provided by Whole Foods Market.  Cost  $15/person
• Nourish Nights- free evenings at Mugz Coffee shop on Hwy 359.  Boost your Immune System.  Thurs, Jan. 10th & Tues, Jan. 22nd at 6:30 pm
• Essential Oils 101- Learn the basics of using essential oils in everyday life from cooking to laundry to clearing a persistent pimple!  Tuesday, January 29th 6:30 pm. Cost $10/person.
Licensed Massage Therapist and Nutritionist, Brandie Trigger is available for the following wellness services for your family in your home and at Shady Oak:
• “Kitchen Clean-Outs” to create systems that work for your family and discover what has been lurking in your pantry and refrigerator that may be sabotaging your health.  $50/hour
• Family cooking classes in your own kitchen   $50/hour
• Grocery Store tours- private tour $75 per person/family or group tour $40 per person (limit 4)
• Massage Therapy and Bodywork--  30 minutes $30/adult   $20/child    
60 minutes  $70     90 minutes  $95
 Please contact Brandie Trigger directly to sign up for any of these events or services at 512.695.3456 or brandie@nourishyourfamily.com 
 
Happy Clear New Year! 
Managing Your Family's Mucous
By Brandie Trigger
Seems like we’ve all got the crud at one time or another at Shady Oak.  I’m talking about the green, sticky, icky crud. The sneeze-and-its-hanging-from-his-nose crud, the “will this cold EVER go away?” crud.  We like to blame it on allergies, and perhaps we’re right. But when we do, as if there’s little to nothing we can do about it, we create the mindset that we are destined to suffer until the whatever-it-is allergy blows away.  Not true!  Fortunately, there is more we can do to support our bodies- whether we’re fighting allergies, a cold or some other crud-producing bug.

? Reduce mucous-forming foods.  Every food or drink we consume sends a message to our cells. Certain foods can contribute to the amount of mucous our bodies produce.  DAIRY, WHEAT, and REFINED SUGAR are among the foods known to be mucous-forming.  If your family drinks milk at every meal, try reducing to one meal a day, then every other day, etc.  See if there is a noticeable difference in the family crud. Small changes add up!  Try substituting with rice, almond or soy milk.  Focus on whole grains, and away from refined flour products (pasta, cookies, most crackers, breads). Ideally, our diets are mostly vegetables, rich in phytonutrients that strengthen, rather than weaken our immune systems.  And as if we needed another reason to watch our sugar consumption- sugar weakens our immune response and creates crud in the body.

? Get your greens! As much as possible, add green foods into your diet.  Green foods have an alkalizing effect, reducing the body’s tendency to produce mucous. One way to sneak in more greens is to add a powdered green supplement to a smoothie or juice (or plain water if you’re feeling extra brave).  Snack on raw green veggies like broccoli, celery and zucchini slices dipped in hummus.  Add spinach to your eggs in the morning.  Eating green foods is the ultimate in the green movement!

? Go Pro-biotics! They’re all the rage these days, showing up in yogurt, energy bars and supplements.  Supplementing with probiotics (beneficial bacteria) contribute to the good guys fighting the good fight in your gut.  An imbalance of the good vs. the bad bacteria can create an environment ripe for susceptibility to bugs of all kinds, in addition to more crud.  Taking your high-potency probiotic supplement before bed will increase its effectiveness.   Try adding more fermented foods into your family’s diet as well.  Yogurt, kefir, kimchi (a fermented cabbage), sauerkraut, and kombucha are excellent sources of naturally occurring probiotics. 

? Make it minty fresh.  Peppermint is a pleasant way to clear your crud congestion.  Using a high quality, therapeutic grade oil, place 2-3 drops in a bowl of water next to your bed overnight.  Or with the same amount of oil in a bowl of steaming water, hold a towel over your head and breathe in for a peppermint-infused inhalation experience.  Drinking peppermint tea and even chewing directly on the leaf can also be very helpful.   The naturally stimulating properties of peppermint make it a great way to start your day, or grab a little pick-me-up in the lull of the afternoon.       

Let’s clear the crud and have a happy new year!

Super Snacks
by Brandie Trigger
Okay, I’ve heard you loud and clear- “What are some nutritious snack ideas for my kids?”  This has probably been the most frequently asked question from the parents I’ve spoken with at Shady Oak.  Let’s get to the truth about snacking…

Snacking is a good idea!  Despite what we’ve been told about the dangers of eating in between meals, I am a big proponent of eating frequently (every 2-3 hours) for both adults and children.  Children have smaller tummies and faster metabolisms, so eating every 2 hours is totally acceptable and even desirable!  As adults, eating small, frequent meals about every 3 hours helps us to maintain our blood sugar levels (and our moods) and keeps our metabolisms roaring.

Keeping healthy snacks on hand takes planning. There’s just no way around it folks.  Carrying healthful snacks with you when you leave the house will cut down on costly fast-food and convenience stops and will reduce the likelihood of a melt-down from low blood sugar.  (You don’t have to be hypoglycemic to be affected by a drop in blood sugar!)

And here’s an idea I love from clinical nutritionist, Liz Lipski.  She suggests making a snack cabinet in a lower cabinet in your kitchen.  You can stock it with whole grain crackers, granola, dried fruits, and other ready to eat foods along with plastic bowls, cups, plates and utensils.  Pre-bag some of these items in little snack baggies in a bowl so your kiddos can easily take them when headed out the door.  This gives them the ability to eat when they’re hungry, helps encourage independence and gives you flexibility and freedom as the snack provider!  This works especially well in the preschool years.

Think simple and clean.  A snack can be many things, but in general try to get a protein and vegetable in as much as possible.  Proteins break down into amino acids, giving your child the nutrients she needs for healthy brain function and a growing body.  Vegetables (especially raw) provide essential vitamins, minerals and enzymes for your child’s optimal growth.

Here are a few super snack ideas to try this month:
Þ Whole grain bagel with cream cheese and fresh sliced tomatoes.
Þ Celery and carrot sticks with hummus.
Þ Rice cake with peanut or almond butter and apples.
Þ Cup of soup and pretzels.
Þ Homemade trailmix with nuts and unsulphured dried fruits.
Þ Banana or apple with nut butter (peanut, almond, cashew).

Like these ideas and want to learn more?  Our first parent-only grocery store tour is planned for Sunday, November 10th at 3 pm at the HEB on 59 and Grand Parkway. The topic is Super Snacks! Come learn how to shop the store quickly and bring home new snack ideas and recipes for your family to try. Cost is $15/family. Contact Brandie at 512.695.3456 or brandie@nourishyourfamily.com to register.  

Fuel Your Family For All-Day Energy    
by Brandie Trigger
Its no secret that a healthy lifestyle begins with a balanced breakfast.  Why is that?  Break-fast is the first and, some would say, most important meal of the day.  We ‘break’ our overnight ‘fast’ with a meal that will either fuel our bodies and minds or drain them.   Some people wake up starving, others are nauseous at the site or smell of food.  Whatever our preference, what we do with our first eating opportunity (breakfast), to some degree determines our emotional and physical state for the rest of the day. Our bodies need nutrient-dense foods, and a healthy balance of proteins, carbohydrates and fats to ignite our metabolisms, feed our muscles and our brains.

The importance of protein at breakfast . . .
No doubt, the most convenient breakfast foods are heavy in carbohydrates- cereals, waffles, breakfast bars, bagels and fruit juices. These foods break down into sugars that the brain can use for fuel.  However, without adequate amounts of protein and healthy fat, starting our day with mostly carbohydrates sends our blood sugar soaring…and ultimately crashing (along with our ability to focus, maintain energy levels and feel our best emotionally).  

Who has time for breakfast?
Are you racing out the door with breakfast in hand, or even eating in the car?  Sure, we all have ‘those mornings’, but if sitting down for breakfast has become a thing of the past in your house, consider waking up a few minutes earlier and clearing the table to share this precious meal.  With a little planning, you can have a healthy, balanced breakfast on the table and in your kids’ bellies in no time.

Speaking of planning…
Maybe you’re already spending some of your Sunday afternoon cooking in bulk for your meals. Maybe you’re rolling on the floor with laughter at that idea. Either way, prepping your kitchen for quick, healthy breakfasts for the week is do-able and relatively painless. Try these simple prep tips and quick breakfast ideas:

? Oatmeal- add grated apple, cinnamon (stabilizes blood sugar and tastes yummy!), raisins, almonds, pumpkin seeds, flax seed oil, yogurt.
? Boiled Eggs- boil a few at once (on Sunday) and keep them in the fridge for an easy protein addition to any meal or snack.
? Shady Shake!- Shake up your smoothies by taking a tip from our Shady Oak tree- go green!  A green powder (freeze-dried blend of greens like broccoli, kale and spinach) found at HEB or Whole Foods, is a great way to get your greens.  When blended into a smoothie, your kids won’t even notice the taste. There are many brands available such as Garden of Life, Greens+, and Green Vibrance.
? Turkey/Chicken Roll-up- Turkey or chicken (nitrate-free) with organic cheese rolled up around a carrot or celery stick is a fun breakfast alternative.
? Avocado/salmon rice cake- Rice cakes make a wonderful (gluten-free) palate for creating tasty breakfast treats.  Add sliced avocado, and smoked salmon (available for $5.99/lb at HEB) for a delicious gourmet twist.
? Nut butter on a sprouted bagel- Sprouted bagels and breads are available in the frozen foods section of some HEBs, Central Market and Whole Foods.  Sprouted breads are less refined, higher in nutrients and often more easily digested than traditional bagels and breads.  Add a Tbs of nut butter (almond, cashew, natural peanut) and you’ve got a delicious breakfast.
? Yogurt with granola- Jazz up plain yogurt with a natural sweetener (agave nectar, honey, maple syrup), berries, nuts and/or granola.  YUMMY!
 
Making Healthy Food Choices for Your Family
By  Brandie Trigger
If you’ve ever felt overwhelmed by the many claims on food labels at the grocery store, you’re not alone.  All-natural, Fat-free, Reduced Fat, Organic….the list goes on.  What do these terms really mean anyway?  And how about the ingredient list- what are all those hard to pronounce names? What are truly healthy choices for our families? 

With an increase in concerns over food contamination, pesticides and other potentially harmful additives in our food, the need to understand what is really in the food we buy has never been more important.  If you’re tired of guessing every time you take a trip to the grocery store, understanding food labels is the way out.  

Know your Ingredients!
In order to truly feed our families well, we must know the ingredients in the foods we eat.  Reading the ingredients list on packaged foods is key to making healthy choices at the grocery store.  If your child has food sensitivities or allergies, this is especially important. 

• When shopping for foods, go straight to the ingredients.  If the list is long, think twice about purchasing that food. There are most likely several synthetic, non-whole food ingredients.
• If you can’t pronounce an ingredient, it is less likely to be a God-made food (also known as a ‘whole food’- minimally processed and close to its natural state), and more likely to be a man-made lab-created ‘food’.  Many sodas and cookies fall in this category, as well as ‘energy bars’ that are loaded with artificial additives, hydrogenated oils and sugar.
• Pay attention to what is listed in the first few ingredients.  Ingredients are listed in descending order by weight, not volume. In general, the ingredients that are listed first are the most prevalent.  Many soups and other packaged foods that claim to be ‘natural’ have added ingredients that are listed before the actual meat and/or vegetables in the product.

When in doubt, choose something else. If an ingredient is unclear, you probably don’t need it.  For example, ‘natural flavors’ is a trashcan term permitted by the FDA that does not explain what is actually in these ingredients.  Some sources say that natural flavorings may contain anywhere from 20 to 60 percent MSG (monosodium glutamate- a flavor enhancer that causes digestive upset in many people).  Natural flavorings may also contain gluten, an increasingly common food sensitivity.
Don’t be taken by savvy food marketers!

The phrases on labels can be misleading.  Fat Free is a term that allows for up to 0.5 grams of fat per serving (not free of all fat).  Cholesterol Free allows for less than 2 milligrams of cholesterol per serving (not free of all cholesterol).  Since many times, we consume more than one serving, these claims are deceptive.  Food manufacturers want to sell you their products, obviously, and will go to many extremes to do so.  For the sake of our familes’ health, we must learn to read between the lines when it comes to shopping for healthy food choices. 

Resources for brands you can trust!
While it might be ideal to eat whole, fresh foods 100% of the time, we know that is not always a reality.  Luckily, there are reliable resources for brands that are nutritious, wholesome and taste great too. Check out http://www.betterfoodchoices.com for more information on healthy, kid-approved brands for everything from condiments to crackers.  The authors of the book “Are Your Kids Running on Empty” have created a wonderful, easy to use “Better Foods Shopping List” to take with you to the store to help navigate the many brands out there.  Happy Shopping!

Human beings have the ability to experience many tastes- bitter, sour, salty, spicy and most everyone’s favorite…sweet.  Sure, we all know we need to limit our intake of sugary candies, cookies, and sodas, but rather than feeling deprived of sweet treats, are you aware that there are many natural ways to indulge your family’s tastes for the sweet in life? 
 
The Sweet Life: Understanding Sugar  
By  Brandie Trigger
What is sugar?
The term sugar can refer to any of the following: (1) simple carbohydrates in foods, (2) sugar derived from sugar cane, beets, fruits and other plants, or (3) highly refined sugar like high fructose corn syrup.  It is this highly refined sugar that is most often associated with the dangers of ‘sugar-highs’ (and subsequent crashes), obesity, hyperactivity and tooth decay to name a few.
Carbohydrates, one of the body’s main fuel sources, are essentially sugars. Most carbohydrates, when digested, yield glucose, a powerful fuel for the body and brain. You may have heard the terms simple vs. complex carbohydrates. 

Simple carbohydrates are short sugar molecules that are absorbed and used quickly by the body and brain for energy.  Many simple carbohydrates contain those dangerous refined sugars and have little or no nutrient value.  Examples of more natural, simple carbs are fruit, fruit juices, milk and sweeteners like honey, molasses and sugar cane.

Complex carbohydrates are just that- larger, more complex sugars that take longer to break down and are therefore a more preferred source of energy.  They are usually rich in fiber, vitamins and minerals and include foods such as vegetables, breads, cereals, and pasta.

Refined sugar takes a toll on the growing body.
It is estimated that the average American child consumes at least 10 pounds of sugar a month! While we need carbohydrates to fuel our bodies and brains, the simple sugars found in high amounts in many foods today are often more than our bodies can handle. Excessive sugar intake results in a spike in our blood sugar levels, over stimulating the nervous system and adversely affecting mental focus, energy levels and overall well-being.  Also, any unused sugar is converted to and stored as fat in the body.  So we end up tired, over-stimulated and overweight.

Additionally, most sugar found in processed foods is highly refined and devoid of nutrients. If a growing body is ingesting excessive amounts of refined sugar, it will do whatever it takes to find the minerals necessary to process that sugar. This includes borrowing from other body processes, leaving few nutrients available for the growth and repair of strong bones and organs, healthy brain function and the building of resilient immune systems.  Simply put, refined sugar inhibits your child’s growing brain and body.

Refined sugar is also addictive- the more we have of it, the more we want!
However, with naturally sweet, God-made foods like fruits and some vegetables (sweet potatoes, beets, squash) we can satisfy our taste for sweet while also giving our bodies the nutrients they need to grow strong and have lasting energy.

How can I help my family make the sugar transition? Good news!  Your family can still enjoy the sweet life in healthy ways.

Here’s how:
Replace refined sugars with natural sweeteners; Natural sweeteners such as stevia (a sugar-free sweet plant), agave nectar (extracted from the agave cactus), maple syrup, and molasses have little or no effect on our blood sugar, and may actually supply beneficial nutrients.  These alternative sweeteners can be found at health food stores, many standard grocery stores and online.

Increase your family’s intake of sweet fruits and veggies; In place of highly sweetened foods and desserts, try new recipes with sweet potatoes, apples, squash, carrots, and other fresh, seasonal fruits.

Avoid artificial sweeteners; Artificial sweeteners like aspartame (Equal, NutraSweet) is found in countless products, often labeled as “low-sugar” and “sugar-free”.  Beware of these claims, because while you want to limit your child’s sugar intake, aspartame can actually alter the brain’s chemistry, causing carbohydrate cravings and contributing to overeating and weight gain.  Aspartame ingestion also results in the production of formaldehyde.  Does formaldehyde belong in your child’s growing body?

Be on the look-out for hidden sugar; It is no secret that refined sugar is found in candies, cookies, cakes, soda and other “sweets”, but did you know that manufacturers often add refined sugar to soups, breads, condiments and even lunch meats?  You must read the ingredient list to understand what is in the products you are buying for your family. However, you also must be aware of the many names that manufacturers use to disguise sugar. (There are over 75).  In general, an ingredient ending in the letters –ose or –ol is a sugar (glucose, maltose, sorbitol, xylitol). 

Respect the process
Realize that sugar is an addictive substance.  It may not be necessary or practical for your family to cut it out 100% all at once.  Try reserving your favorite sweet treats for the weekend at first.  As your family notices the healthy differences in their bodies and minds, they will gradually desire fewer sugary foods.

God gave us the taste for sweet things- as well as an abundance of sweet fruits, vegetables and natural sweeteners.  What a gift to know that we can still enjoy the sweet life in a way that supports, rather than harms our beautiful bodies!

For more information:
Lick the sugar habit by Nancy Appleton, PhD
76 ways sugar can ruin your health http://www.mercola.com/article/sugar/dangers_of_sugar.htm
Are your kids running on empty?  By Ellen Briggs and Sally Byrd, ND
Sugar Blues  by William Dufty 

Slowing Down for Summer
The Summer Slow-Down Slow Food Summer          
By  Brandie Trigger
 
Is it just me, or has summer been unusually slow to arrive in Texas this year? With ample rain and cool temperatures, the transition from spring to summer has been nothing short of splendid!  While the heat does tend to slow us down a bit in the summer, we at Shady Oak Christian School would like to challenge (?) you to intentionally take it slow and enjoy food with your family in a new way this summer.  It’s no secret our culture is obsessed with being in a hurry.  Unfortunately, in our haste we have lost our connection with truly enjoying good food with friends and family. All of this rushing around wreaks havoc on our bodies and minds and contributes to a culture of spiraling into exhaustion.  If you’re tired of being tired, taking it slow can be a refreshing change of pace for the whole family. Slowing down doesn’t have to mean spending hours in the kitchen, however.  It’s really about taking the time to notice and appreciate good food prepared simply, whether by you or someone else. And summer foods can be light and simple, often enjoyed without even cooking!

Try preparing and enjoying these simple snacks in an intentional way, slowing down to notice the vibrant colors and fresh aromas of the foods:

  • Celery sticks with all-natural nut butter (almond, cashew, peanut)
  • Red bell pepper slices with hummus
  • Whole Grain crackers with organic cheese cubes
  • Home-made trail mix with a variety of nuts, seeds and fruits (Found in bulk at HEB).
  • Lettuce wraps filled with turkey slices or left-over stir fry.
  • Cucumber slices with salsa.

Slow Food Family Tips
  • Prepare meals together– Kids can help with washing veggies, peeling and mixing (with clean hands)!
  • Create fun, interesting words and phrases to describe the tastes and colors of your food- i.e. deliciously divine lasagna, totally tasty tomatoes, super yummy salad…
  • If you are picking up your meal from a restaurant, take it home rather than eating in the car.  Use real plates and real silverware and taste and enjoy each bite.
  • Prepare meals and snacks in advance and in bulk so you have things ready to go when its time to eat. You will be less likely to feel rushed and can better appreciate your food.
  • Try chewing your food 10 to 20 times each bite, noticing the texture and tastes in your mouth.
  • Make meal-time a sacred time.  Turn off the T.V., clear the clutter from the table and just focus on connecting with food and family.

Benefits of taking it slow with food:
  • Reduce the stress surrounding meal-time.
  • Eat less, feel better.  When we slow down while eating, we give our bodies a chance to communicate when we are full and are less likely to end up feeling bloated or tired after meals.  Instead, we feel alive and energized by our food.
  • Appreciate God-made foods (can you feel the difference between fresh cut cucumber slices and reduced-fat Sun Chips?).
  • Get more out of your food.  Digestion begins in the mouth as our bodies release enzymes that break down the food we eat. When we chew our food, we are more likely to fully digest and obtain the nutrients we need to build healthy bodies and minds.
Slowing down can seem awkward and challenging at first.  You may feel like you’re going against the grain- and you are! But you are also helping to create a culture where we appreciate our food and take good care of our bodies.  Your family will notice the difference!

For more on Slow Food, visit these links:
http://wholefoods.com/socialmedia/podcast/
http://www.slowfoodusa.org/about/index.html
http://www.whfoods.com/

Redefining Healthy

By Brandie Trigger

For most of our childhoods, being ‘healthy’ meant eating fruits and vegetables, sandwiches on whole grain bread, drinking milk, swimming in chlorinated pools, playing outside, brushing our teeth with fluoride toothpaste, and avoiding cigarettes, drugs and alcohol. Today, more families are facing health issues in themselves and their children, ranging from learning disabilities, allergies, obesity, diabetes, and cancer. Asthma rates alone have increased by more than 200% since 1980 (Source: U.S. Center for Disease Control, 2005). We are concerned about pesticides in our food supply, sensitivities to gluten and dairy, mercury in our seafood, and reactions to chlorine and other chemicals. Most people come into contact with hundreds of chemicals even before leaving home in the morning- via food, water, indoor air, cleaning and body care products.

In 1948, the World Health Organization defined health as, “a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity.” What a challenge! What is healthy today? Is it avoiding diseases like autism, ADD/ADHD, allergies, asthma, heart disease and cancer? Is it buying all organic products out of fear of pesticides? Is it wearing sunscreen to reduce your risk of skin cancer, while also reducing your exposure to the best source of Vitamin D? When M.D. Anderson Cancer Center begins advertising the importance of parents reducing their children’s exposure to chemicals and radiation, as they did this summer, we ought to pay attention (Source: http://www.mdanderson.org/publications/focused-on-health/issues/2010-july/environmentalsafety.html). Reducing the risk of exposure no longer means keeping certain cleaning products out of safe reach from your children. It might mean removing them entirely from your home. You have to decide.

Today’s families are bombarded with endless messages, often conflicting, from the highly unregulated marketplace, news media, social media, and even conflicting studies. As a healthcare provider seeking to support families in managing transitions to a healthier lifestyle, I feel your pain. It can be overwhelming. Yet, please don’t let the overload impede your mission to bring better health to your family and community. It is so important that we all work together to bring changes in policy and to drive our market towards offering only the healthiest products possible to all people. The movement is happening and we are all part of it!

Who can we trust?

As a parent, of course you make efforts to protect your children from harm. Parents today have to be savvy consumers. We all have to know that what a product claims is not necessarily the truth. Marketers of products can say just about whatever they want. This morning I noticed my Saran Wrap box says, “Microwave safe.” Well, just because its safe for your microwave, doesn’t mean its safe for you or your children. Microwaving plastics, specifically PVC (polyvinyl chloride) found in cling wrap, is known to release chemicals such as phthalates into food. Resist the temptation to microwave bags of veggies for quick convenience (even if you bought them at Whole Foods). Consider exploring a fabulous resource, Healthy Child Healthy World, a non-profit focused on, “igniting a movement that inspires parents to protect young children from harmful chemicals.” Their website, http://healthychild.org is easy to navigate as a parent, family member, educator, or healthcare provider to find resources, information and suggestions on living healthier in today’s challenging world. Not sure to where to start? Check out their 5 Easy Steps at http://healthychild.org/5steps/ , a straightforward way to get started and move towards creating better health for your family. I’m also working my way through their book, Healthy Child Healthy World by Christopher Gavigan, sold through their website. As he says, “No one can do everything, but everyone can do something.” Do something every day, take a deep breath and recognize your effort to make this world better for our future generations. And know you’re not alone in the effort.

Green Your Family’s Breakfast

By Brandie Trigger

What we feed our bodies directly affects our physical, emotional and mental state throughout the day. When we choose nutrient-dense foods (foods that have a high amount of vitamins, minerals and other nutrients compared to their caloric content) first thing in the morning, we give our cells the energy they need to function optimally- which means thinking clearly, feeling energized, and fighting infection and disease.

Start your morning with a Green Drink

Even those of us with the best intentions still struggle to eat enough vegetables throughout the day. A morning green drink assures your body a high dose of nutrients, which is a fabulous way to set your system in a good direction for the day. Try the following suggestions:

ü Purchase a freeze-dried green powder available at Whole Foods, Central Market and HEB. There are lots of options out there now- Green Vibrance Supreme is a good one; however, as long as there isn’t any added sugar, most green powders will do. Add to a small amount of high-quality apple or pomegranate juice (1-2 ounces not from concentrate) and water and gulp it down.

ü Using a juicer, try a blend of veggies like celery, kale, cucumber, and parsley with lemon, apple, and ginger. Even drinking a couple of ounces will do. Store extra juice in jars in the fridge for up to 3 days.

ü Turn your smoothie green! Add avocado (1/4 of a large, 1/2 of a small), green powder (see above), or a handful of spinach or mache (a delicious, non-bitter lettuce variety found at some grocery stores) to your existing smoothie recipes. Play around with it a bit- many times, kids can’t even taste the ‘green’ ingredients.

Salad for Breakfast!

Salads make healthy, quick breakfasts- especially if you have your ingredients prepped and ready-to-go beforehand. Fill a bowl with mixed greens, mache, or baby spinach (less bitter and has fewer oxalates that may interfere with mineral absorption), and pile on toppings such as cherry tomatoes, avocado, sprouts, chopped herbs, cucumber, nuts and seeds. Top with scrambled or fried eggs and a dressing of your choice. Yes, you can have salad for breakfast!

Add Green Tea

Green Tea is rich in beneficial flavonoids such as catechins, which give this powerful drink its anticancer and antioxidant properties. Enjoy it hot or iced, or even consider adding to your smoothies as a water or milk replacement. Choose high-quality tea and buy in small quantities to ensure freshness.

Basic Breakfast Tips

What your family eats for breakfast sets the tone for the day’s eating. Focus on healthy protein, fiber-rich carbohydrates and healthy fats such as the following suggestions:

Protein: eggs, smoked salmon, turkey slices, ground bison, high quality protein powders

Fiber-rich carbohydrates: green leafy veggies, sweet potatoes, brown rice, oatmeal, quinoa, sprouted-grain breads

Fat: avocado, olive oil, coconut oil, nuts and seeds, almond milk, organic butter, nut butters (cashew, almond, pecan)

NOTE: Breakfast bars are often loaded with sugar. Read the Ingredients and Nutrition Facts label- anything over 15 grams of sugar is pretty high and should be considered a treat, not necessarily a nutrient-dense breakfast option.