Nourishing Hope for Autism Diet & Nutrition for Healing
To enlarge this document for easy viewing please click Fullscreen below.
Embedded Scribd iPaper - Requires Javascript and Flash Player
Nourishing Hope for Autism
Diet & Nutrition for Healing
Julie Matthews
Certified Nutrition Consultant
Food Matters for Autism
Nutrition Basics Diet Options Nutrition Boosters Beginning & Evolving a Diet
What is Autism and Autism Spectrum Disorder (ASD)?
Autism, PDD, Asperger’s Syndrome, ADHD
Social: Not playful, avoids eye contact Communication: Not use gestures, receptive and expressive language poor Unusual interests and behaviors: Repetitive actions, hand flapping, picky eating, “stimming” Physical: Constipation, diarrhea, hyperactivity, fatigue, aches and pains, digestive pain and gas, difficulty sleeping, anxiety
Underlying Biochemistry
Affects of Faulty Sulfation
Importance of GI Health
“All disease begins in the gut”
- Hippocrates, the father of modern medicine
• Gut has constant contact with food • Physical barrier of defense against bacteria, viruses, etc. • The greatest amount (90%) of the “brain chemical” serotonin is found in the GI tract • Largest part of the immune system (70%) found in the gut • Vitamins/minerals absorbed in the gut are cofactors for enzyme reactions, metabolism, conversion of nutrients and fats • Amino acids (absorbed from protein digestion) are precursors for neurotransmitters
Autism: Whole Body Disorder
Brain is Downstream
Yeast toxins Undermethylated neurotransmitters Brain inflammation Increased toxicity Nutrient deficiencies
Opiates
How Diet Can Help Support Digestion & Biochemistry
• Leaky Gut and Gut Inflammation
– Remove foods that inflame gut – Add foods that heal the gut – Add foods that supply beneficial bacteria
• Nutrient Deficiencies
– Increase the quality of food and digestibility
• Yeast Overgrowth
– Remove sugars – Remove starches – Add probiotic-rich foods
• Toxicity and Poor Detoxification
– Avoid food additives – Avoid toxins in food supply and meal preparation
• Faulty Methylation and Sulfation
– Remove phenolic foods – Improve methylation and sulfation through supplementation
Diet for Autism: What Parents Report
• Gastrointestinal problems relieved • Diarrhea & constipation lessens • Improved language skills and learning • Greater focus and attention • Reduced hyperactivity • Eye contact • More appropriate behavior • Better sleeping • Easier toilet training • Skin rashes or eczema clear up
General Health & Happiness Improved
Nutrition Basics
What is Diet?
• Remove: Avoid offending foods
Gluten, casein, soy, corn, phenols, oxalates, starches
•
Replenish: Increase healthy foods
Consume more nutrients and probiotics in foods Make foods more digestible for absorption
Holistic Nutrition Approach
#1 #2 #3 #4 INITIAL STEPS #5 #6
Cleaning up the Diet Cleaning up the Home Supplement Basics
QuickTimeª and a decompressor are needed to see this picture.
Diet Basics Beginning an ASD Diet Removing Food Intolerances
QuickTimeª and a decompressor are needed to see this picture.
#7 #8 #9 #10
Evolving the diet: Nutrition Boosters Refining the ASD Diet Cleaning up the Gut Supplement Specifics Support Detox
MOVING FORWARD Immune #11 #12
From Nourishing Hope
Food Additives
Unhealthy Ingredients to Avoid
• Ingredients to Avoid:
– – – – – Artificial colors/flavors and preservatives - candy, cereal, “kids’ foods” MSG (hydrolyzed protein, yeast extracts) - broth, bullion, soup, meat-flavored foods Pesticides - non-organic produce and meat Aspartame and other artificial sweeteners - sodas and other foods Trans fats - partially hydrogenated oil, commercial margarine, mayonnaise, peanut butter – Nitrates/nitrites - bacon, hotdogs, lunch meat
•
These ingredients can cause:
– – – – – – – Hyperactivity * Inattentiveness Aggression Irritability Headaches/pain Trigger asthma Overload detoxification
*McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Barke
E, Warner JO, Stevenson J. “Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial.” Lancet. 2007 Nov 3;370(9598):1560-7
A Healthy Diet
• Whole foods • Organic
• Unprocessed
• Fermented foods: rich in probiotics • Good fats
• Grass-fed/pastured meat and eggs • Free of food intolerances
! y e K is ty li a u Q
What’s in Food?
• Macronutrients:
– Fats, Carbohydrates, Protein
• • • • • •
Vitamins Minerals Phytonutrients Fatty acids Amino acids Fiber
Macronutrients
• Fats
– Omega 3, 6, 9 – Saturated fat vs. trans fat – Cholesterol
•
Carbohydrates
– Some carbs are necessary in diet - essential sugars & source of energy – Some diets target the removal of certain carbs – Reduce refined carbohydrates and sugars
• Flour products (bread, crackers, chips), cookies, pasta • Refined sugar, maple, agave, honey, juices
•
Protein
– Essential amino acids - building blocks for:
• Muscle and tissue growth and repair, neurotransmitters, immune responses, enzymes, detoxification
– Some children cannot process protein well:
• High ammonia, low HCl, low zinc, B6, or iron
– Avoid soy
Fats
Omega 3
Fish oil or cod liver oil Flax seed oil DHA and EPA supplements
Omega 6
Borage oil (GLA) Evening primrose oil (GLA) Black currant oil (GLA) Hemp seeds/oil (GLA) Nuts/seeds and their oil
Omega 9
Olive oil Avocado Nuts/seeds
Saturated Fat
Coconut oil Palm/Red Palm oil Animal fats – ghee/dairy, lard, bacon
Coconut Oil:
• Contains many antifungal and antiviral components • Anti-inflammatory effects • More easily digested and absorbed • Used immediately to create energy • Enhances absorption of minerals
• • • • •
Brain development and brain function Hormone balance and mood Omega 3s (very helpful with depression, hyperactivity, and inflammation) Formation/fluidity of cell membrane Creating energy in cell and helps burns fat
AVOID Vegetable oil: canola, safflower, corn, soy oils
Saturated Fat and Cholesterol
Vital Roles of Saturated Fat
Brain—Saturated fats are important for development of the brain Bones – Saturated fats help the body put calcium in the bones Liver – Saturated fats protect the liver from poisons Lungs – Can’t function without saturated fats—protects against asthma Immune System – Enhanced by saturated fats—fights infection Essential Fatty Acids – Work together with saturated fats
Uses for Cholesterol
• • • • • • Brain development and function Aids digestion Builds strong bones and muscles, repairs damaged tissue Building block for hormones Regulates your blood sugar Protects against infectious diseases
Diet Options
Food proteins Gluten/Casein
Oxalates
Amino acids/ Glutamate
Salicylates Phenols Amines Vitamins/ Minerals antioxidants
Lectins
Compounds in Foods Good or Bad?
Enzymes Probiotics
Artificial Ingredients
Macronutrients Sugars/carb Protein Fat
Natural Food Compounds
Compound
Salicylates Amines Oxalates Lectins & phytates Glutamates
Sources
Grapes, raisins, apples, berries, almonds, citrus, curry, honey, spices Cheese, chocolate, bananas, wine, fermented foods Nuts, beans, grains, buckwheat, spinach, beets, citrus peel, leafy greens Grains, beans, soy, peanuts, dairy, nightshades (tomatoes, potatoes, peppers) Soy sauce, parmesan cheese, broths, vegemite, gelatin, corn, peas, tomatoes
Autism Diet Options
ASD Diets
GFCF (Gluten-free and Casein-free) No gluten (wheat, rye, barley, spelt, kamut, and oats) or casein (dairy)
ARI Survey Results
parents’ reporting noticeable symptomatic improvement
GFCF - 65% improved No Dairy - 50% improved No Wheat - 49% improved
No Eggs – 49% improved Food Sensitivity Elimination No Chocolate – 49% improved Eliminating all other food sensitivities: Soy, corn, eggs, No Sugar – 48% improved citrus, peanuts, chocolate, cane sugar Rotation Diet – 49% improved Feingold Diet/Low Phenols Restricts high phenolic foods, including all artificial ingredients and high salicylate fruits SCD (Specific Carbohydrate Diet)/GAPS Restricts carbohydrates to only fruits, non-starchy vegetables, and honey. No grains, starchy vegetables, or mucilaginous fiber Body Ecology Diet Anti-yeast diet combining principles of anti-yeast diets including no sugar, acid/alkaline, fermented foods Nourishing Traditions/ Weston A. Price Good quality fats, soaking and fermenting for digestion Low Oxalate Diet Restricts high oxalate foods (nuts, beans, greens) 54% - improved SCD - 66% improved Candida Diet – 54% improved
Diet Benefits
ASD Diets
GFCF (Gluten-free and Casein-free) Food Sensitivity Elimination Feingold Diet/Low Phenols
Benefits
Good diet to start with Reduce gut inflammation Reduce opiates Follow up on GFCF to refine food sensitivities Good for food addictions: grapes, apples, artificial ingredients Hyperactivity, behavior, irritability, red cheeks Excellent for severe gut inflammation Very helpful for diarrhea/constipation not addressed by GFCF Starves out dysbiotic flora Great for ridding candida Populating good bacteria Nourishing diet High quality fats, fermented foods, nutrient dense A helpful refinement of the diet Reduces inflammatory/pain related compounds
SCD (Specific Carbohydrate Diet)/GAPS
Body Ecology Diet Nourishing Traditions/ Weston A. Price Low Oxalate Diet
Which Diet?
• • • GFCF is a good place to start, or SCD for gut inflammation and dysbiosis, or when GFCF isn’t enough Refine from there
– – – Dysbiosis/inflammation: Body Ecology, GAPS, Low oxalate Food intolerances: Phenols, salicylates, glutamates, histamines, IgG food sensitivities Nourishment: Weston A. Price diet
Diet Strategy
egi B n
GFCF
just Ad
Low Oxalate SCD BED
or
SCD
Co
r ide ns
&
GAPS
Food sensitivities Feingold/ phenols
glutamates Histamines
Yeast/dysbiosis/inflammation?
Food intolerances?
Nourishing Diet
Your Child’s Diet
Scientific Rationale for Diets
• Research on gluten and casein for AUTISM OPIOIDS
– – – – Jinsmaa Y, Yoshikawa M. (1999) Enzymatic release of neocasomorphin and beta-casomorphin from bovine beta-casein. Peptides, 20:957-962. Reichelt KL, Knivsberg AM, Lihnd G, Nodland M: Probable etiology and possible treatment of childhood autism. Brain Dysfunction 1991; 4: 308-319. Kamiński S, Cieslińska A, Kostyra E. (2007) Polymorphism of bovine beta-casein and its potential effect on human health. The Journal of Applied Genetics, 48(3):189-198. Shattock P, Whiteley P. (2002) Biochemical aspects in autism spectrum disorders: updating the opioidexcess theory and presenting new opportunities for biomedical intervention. Expert Opin Ther Targets. Apr;6(2):175-83 Jyonouchi H, Geng L, Ruby A, Reddy C, Zimmerman-Bier B. (2005) Evaluation of an association between gastrointestinal symptoms and cytokine production against common dietary proteins in children with autism spectrum disorders. J Pediatr. May;146(5):582-4. Knivsberg AM, Reichelt KL, Nodland M. (2001) Reports on dietary intervention in autistic disorders. Nutritional Neuroscience, 4(1):25-37. Knivsberg AM, Reichelt KL, Hoien T, Nodland M. (2002) A randomised, controlled study of dietary intervention in autistic syndromes. Nutritional Neuroscience, 5(4):251-61
Schroeder A, Kumar R, et al. Food allergy is associated with an increased risk of asthma. Clin Exp Allergy. 2009 Feb;39(2):261-70. Jesenak M, Rennerova Z, et al. Food allergens and respiratory symptoms. J Physiol Pharmacol. 2008 Dec;59 Suppl 6:31120. Sinn N. Nutritional and dietary influences on attention deficit hyperactivity disorder. Nutr Rev. 2008 Oct;66(10):558-68. Rapp DJ. Diet and hyperactivity. Pediatrics. 1981 Jun;67(6):937-8.
DIGESTIVE PROBLEMS WITH GLUTEN & CASEIN
–
REDUCED AUTISTIC SYMPTOMS
– –
•
Research on food sensitivities for ASTHMA
– –
•
Research on food sensitivities for ADHD
– –
Gluten Grains & Ingredients to Avoid
Grains
Wheat Rye Barley Spelt Kamut Triticale Oats (commercial) Semolina
Hidden Sources
Hydrolyzed Vegetable Proteins MSG Dextrin Malt Citric acid Artificial flavors & coloring “Spices” Soy sauce (unless wheat-free) Potato chips/fries
Gluten-Free Grains and Foods
Rice Millet Quinoa Amaranth Buckwheat Corn Wild rice Montina Teff Sorghum Tapioca Nut flours Seed flours Coconut flour Chestnut flour Bean flours Roots (taro, yam) Yucca/casava Thickeners Agar Guar gum Gelatin Kudzu powder Tapioca Sweet rice flour Xanthan gum Arrowroot
Casein Containing Foods to Avoid
Milk Cheese (all) Yogurt Butter Buttermilk Ice cream Kefir Cream Sour cream Whey Galactose Casein, Caseinate Lactose, Lactalbumin Lactic acid Sherbet Canned tuna Cool whip Artificial butter flavor
Casein-Free Foods
Milk & Yogurts Rice milk Almond, hazelnut or hemp milk Homemade Nut milk Coconut milk Potato milk (Vance’s DariFree) Soy milk (if not soyfree diet) Oil/Butter Coconut oil Ghee Lard or tallow Earth Balance Kosher items Pareve only Cheeses (Galaxy Foods) Ice Cream Sorbets w/o milk Non-dairy ice cream Coconut ice cream (Coconut Bliss) Fruit popsicles Chocolate GFCF chocolate
Beyond GFCF
• Soy-free • Corn-free • Specific Carbohydrate Diet • Food additives • Feingold Diet • Dysbiosis - Adding probiotic/fermented foods, Body Ecology Diet • Low Oxalate Diet
Avoid Soy
• Not good substitute for dairy or protein • Very difficult to digest • Irritate the gastrointestinal tract • Blocks absorption - calcium, magnesium, iron, copper and especially zinc - due to phytic acid and oxalates • Blocks thyroid function • Endocrine disruption in the reproductive hormones of both males and females Soy sources: tofu, soy protein, miso, tempeh, soy
milk, soy cheese or ice cream, soy sauce, tamari, soy oil
Hidden soy: lecithin, vitamin E
Specific Carbohydrate Diet
• Removes disaccharides and polysaccharides (most sugars & starches) • Allows only monosaccharides (honey, fruit, non-starchy vegetables)
TM
SCD Specifics
(Begin SCD casein-free)
Foods to avoid on SCD
No grains or corn No potatoes (white or sweet) No soy products No sugars except honey No cornstarch, arrowroot powder, Fruit
Foods to eat
Vegetables (non-starchy) Fruit juice not from concentrate Honey Meat
tapioca, agar-agar or carrageenan Eggs (if tolerated) No pectin in jams Nuts/seeds and nut milks No chocolate or carob
(if tolerated)
No baking powder (baking soda OK) Certain beans Ghee
Nutrition Boosters
Grandma knew best
Foods and preparation methods that increase nutrient density and digestibility
Why Food is Important
Why not just take supplements?
•
–
Food contains cofactors for aiding absorption of nutrients
Cofactors include: vitamins, minerals, trace mineral activators, enzymes, co-enzymes, chlorophyll, lipids, essential fatty acids, fiber, carotenoids, antioxidants, flavonoids, pigments, amino acids Oranges contain bioflavonoids and over one hundred other cofactors
–
• •
Phytonutrients and right balance of nutrients Probiotic bacteria is alive and thriving and contain their own food supply. Fermentation increases nutrient content and availability of nutrients in food. Live enzymes. Support pH. May colonize better. Way nature intended, Unrefined and way body can recognize Fresh: enzymes and intact nutrients. Juices contain more nutrients. Storage and pasteurization decrease Supplementation is good too and often essential for therapeutic doses and needs, but does not take the place of healthy food. Both are important.
• • •
Possible Causes of Picky Eating
• Addictions to opiates (gluten/casein) cause consumption of primarily wheat and dairy containing foods • Addictions to chemicals (MSG, artificial additives) cause restriction to one brand or large preference for processed foods • Nutrient deficiencies (zinc) makes everything taste bad or bland • Yeast, viral, and microbial overgrowth may cause focus on eating mainly high carb and sugar foods • Sensory sensitivities can restrict the consumption of certain textures.
For Picky Eaters
• • • • • • • • • • • • • Always provide food child likes in addition to one "new" food. Involve your children in food preparation of "new" food. Small taste ~ 1/2 teaspoon. Let child determine amount. Inform them. Let child know whether it is sweet, salty or sour. Let them spit it out. Try and Try Again! At least 15 times! Get creative. Try new food in preferred texture - crunchy, smooth. Avoid being emotionally “attached” - children sense anxiety. – Keep mealtime calm. Visualize child eating/enjoying new food. Avoid forcing or pushing - maintain trust. Choose rewards or other encouragement. Make sure whole family participates - serve everyone at the table Make it fun! Seek support when needed.
Good ways to Boost Nutrient Levels
and Enjoy More Vegetables
• Veggies 101
– Puree vegetables and add to:
• • • • Muffins Pancakes 1/4-1/2 cup puree per cup of pancake flour mix Meatballs, meat patties, and meat loaf Sauces such as tomato sauce
– Juicing vegetables – After pureeing, freeze in ice cube trays and thaw as needed
• Crunchy vegetables
– Make vegetables into chips (like potato chips). Use carrots, sweet potatoes, butternut squash, beets, parsnips, or other roots or dense vegetables. – Vegetable latkes For beginning veggie eaters: Pureed carrots, sweet potato, winter squash, cauliflower Evolve texture and color: Kale, broccoli, and other greens (chopped or pureed)
Good ways to Boost Nutrient Levels
and Enjoy More Vegetables
• Shredded vegetables: – Add shredded beets to chocolate cake for birthdays (but let other parents know) – Add shredded carrots or zucchini to muffins or bread – Shred zucchini and other vegetables, and add to shredded potato for vegetable/potato hash browns Broths – Use broth for soups or stews. Cook grains or pasta in broth. Add concentrated homemade broth to sauces. – Seaweed, nettles and greens - Add to cooking grains, soups, tomato sauce, even boiling pasta to impart nutrients Fermented Foods – Add non-dairy yogurt (such as nut milk yogurt or coconut yogurt) to fruit and puree into a smoothie – Use a small amount of fruit and yogurt to make a fruit-yogurt dipping sauce for fruit kebabs. – Apple Kraut: Shred apple and add 50/50 with raw sauerkraut to reduce sourness. Serve as shredded fruit salad. – Puree raw sauerkraut or other cultured vegetables in food processor with apple sauce (or other fruit sauce)
•
•
Top Nutrition Boosters
• Vegetables • Juicing • Fermentations • Grass-fed meat • Broth and stock
Nutrient-Dense Foods
• • • • • • • • • • Magnesium: Sweet potato, winter squash, broccoli, leafy greens, seaweed, nettles,
whole grains, nuts, legumes
Calcium: Broccoli, leafy greens, winter squash, seaweed, nettles, nuts Folic acid: beans, rice germ, liver, asparagus Vitamin B6: Sunflower seeds, pistachios, walnuts, lentils, grains and beans, rice bran,
blackstrap molasses
Vitamin B12: Liver, eggs, fish, lamb, beef Zinc: Pumpkin seeds, nuts, legumes, ginger, oats Vitamin A & D: Liver, egg yolk, butter/ghee, cod liver oil, dairy fat Vitamin C: Sweet potato, winter squash, broccoli, leafy greens Omega 3: Fish/cod liver oil, beef and lamb, egg yolk, butter/ghee, flax seeds, hemp
seeds, walnuts, algae-based DHA (neuromins supplement)
Iron: blackstrap molasses, liver, pumpkin seeds, duck egg
Juicing
• • • • Higher concentration of nutrients
– Chlorophyll and phytonutrients
Fresh and raw vegetable juice contain many times more vitamins & phytonutrients than bottled Get nutrients without needing to eat/chew vegetables Children that like liquids, juices and smoothies
Start with •Cucumber •Celery •Fennel •Lettuce
ion rat tip
Add as you evolve taste •Parsley, cilantro •Kale or other greens •Cabbage (ulcers) •Cranberries
Flavor boosters •Carrot •Beet •Fruit: Apple, pear •Ginger
pa Pre
Add vegetable juice to smoothies. Add a bit of fruit to vegetable juice for flavor or added sweetness Add supplements to vegetable juice (instead of fruit juices)
Soaking “Seeds” – Easy to do
Grains, nuts, seeds, beans
• Increases digestibility • Reduces inflammatory response • Breaks down phytic acid and oxalates • Fermenting grains breaks down lectins
Grains - Soak in water for 8-24 hours with 2 TBSP lemon juice or vinegar. Drain and cook with fresh water.
Pre tion ara p tip
Nuts - Soak in water (with or w/o salt) for 7-12 hours. Drain and refrigerate, use to make nut milk, or drain and dehydrate (eat or make nut butter)
Beans - Soak in water for 8-24 hours with hearty pinch of baking soda. Drain and cook with fresh water.
Fermented Foods – Rich in Probiotics
Functions of good bacteria
– Regulate peristalsis and bowel movements – Break down bacterial toxins – Make vitamins needed and utilize: B1, B2, B3, B5, B6, B12, A and K – Digest protein into amino acids (for use by the body) – Produce antibiotics and antifungals – Help breakdown sugars, lactose, and oxalates – Support immune system and increase number of immune cells – Balance intestinal pH – Protect against environmental toxins: mercury, pesticides, pollution
Raw fermented foods contain billions (even trillions) of bacteria/serving!
Fermented Foods – Rich in Probiotics
Dairy-free: • Raw sauerkraut • Beverages (contain yeast that kills candida): • Kombucha • Coconut juice kefir • “Sodas” (hibiscus/rosehip tea with kefir starter) • Nut milk yogurt Dairy: Milk-based yogurt/kefir
Nutrient-dense Animal Foods
• Eggs, from pastured hens (if not sensitive): B12, vitamin A, Bvitamins, vitamin D, vitamin E, selenium, calcium, iodine, zinc, iron, choline Animal protein and fats (grass-fed/pastured): Vitamins A, D, E, and K, DHA, tryptophan Organic liver: iron, vitamin C, B12, folic acid, vitamin A
• •
Pre
par
n atio
tip
Use pastured/grass fed eggs, meat, and dairy (if consumed) Puree cooked meat (chicken breast) into pancakes Puree liver and add small amount to meatballs or meat patties Use ghee (or raw butter if tolerated) Add high quality eggs to pancakes, soft-boiled yolk to mashed banana/avocado, soak GF bread in egg for French toast
Animal Foods/Fats - Quality is
essential
Grass-fed/pastured
•Rich in DHA (brain development) •Rich in Vitamin A, D, E, K •Higher in CLA •Higher in Tryptophan (sleep and mood) *Organic is not necessarily grass-fed
Commercial
•Unhealthy animals unhealthy food •Inflammatory grains -create inflammatory food •Low in Vitamins A and D •Low in anti-inflammatory fats •Higher in arachidonic acid (inflammatory)
Homemade Bone & Vegetable Broths
• Grass-fed/pastured chickens or beef bones
– Add 2 Tablespoons of vinegar - increases the calcium and magnesium
Grandma knew best
• •
Vegetables, seaweed, greens, nettles Nutrient dense, easy to assimilate nutrients
– trace minerals, amino acids, calcium, magnesium, potassium, iron
•
Contains gelatin
on tip
P
p re
ar
i at
Prepare soups, stews, casseroles with stock Cook grains, soups, and/or pasta in broths nutrients will absorb into food
Foods that Support GI Tract
• • • • Avoid inflammatory foods & food sensitivities Probiotic rich foods: reduce inflammation in the gut, help breakdown foods,fight off pathogenic microbes. Soak grains, seeds, nuts to increase digestibility Cooked vs. Raw. Raw contain more enzymes but cooked increases breakdown of foods for easier digestion. Cook foods for weak digestion and inflamed GI. Broths: nutrients, amino acids, gelatin Raw apple cider vinegar
• •
Immune System Support
• • • • • • • • AVOID: sugar, food sensitivities Fresh vegetables and fruits: Rich in antioxidants, vitamins and minerals Vitamins A and D: Rich in grass-fed meat/fat, cod liver oil, eggs. Sunlight Adequate protein Probiotics: protect against pathogens, increases immune cells and immune function, reduces inflammation. Raw honey: nutrients, antiviral, antibiotic, local honey helps with allergies Garlic and ginger Seaweed and shiitake mushrooms
Anti-Inflammatory Support
Anti-inflammatory
– Omega 3 - fish oil, walnuts, flax seeds, pumpkin seeds, grass-fed meat/fat – Olive oil – Antioxidants: Blueberries, cherries, all berries, leafy greens, beans, acai, goji berries, mangostein, cruciferous (broccoli, cabbage, etc.) – Quercitin - skin of red apples and red onions – Spices: turmeric, cumin - Indian spices (although high salicylate), ginger, garlic – Probiotic-rich foods
Avoid pro-inflammatory
– – – – Low food sensitivity. Reduce sugar. Avoid nightshades: Tomato, potato, eggplant, pepper (bell & hot) Balance arachidonic acid (meat) with omega 3, 6 and 9.
Liver Supportive Foods
• • • • • • • • • Foods rich in antioxidants Cruciferous vegetables: Rich in sulfur compounds. Glutathione conjugation enhanced. Cabbage, broccoli, cauliflower, brussels sprouts. Glutathione: Garlic, onion, asparagus, watermelon, whey (cross-contaminated with casein) Beets: antioxidants, carotenoids, flavonoids. Folic acid for Phase One. Betaine enhances methylation and formation of glutathione. Eggs contain B2, folic, B12, and methionine, a sulfur-bearing compound use for Phase II detoxification. Papaya and Avocado help the body to produce glutathione. Adequate protein for supply of amino acids Seaweed: Dulse, hijiki, kombu, wakame, nori Avoid: high fructose corn syrup and added fructose
Beginning and Evolving a Diet
Begin by Removing Artificial Ingredients
Avoid trans fats (hydrogenated oil, fried foods, margarine, mayo, commercial peanut butter) Avoid artificial sweetener & high fructose corn syrup Avoid artificial ingredients (artificial colors, flavors, and preservatives) Avoid MSG (hydrolyzed vegetable/soy protein, autolyzed yeast, yeast extract, natural flavors) Avoid Nitrates/nitrites
Eliminate Substances that Irritate the GI Tract
Food intolerances MSG Carageenan Olestra Lectins, oxalates and phytates from “seeds”(grains even non-gluten, bean, nuts, seeds) Yeast, antibiotics, and some medications (NSAIDS)
Beginning GFCF
• Before removing anything, introduce GFCF alternatives such as rice pasta, GF waffles, and other GFCF foods and snacks. This will support the elimination portion later. Start eliminating one at a time:
Try casein-free for two to three weeks Then remove gluten and continue both for three to six months
•
• •
Substitute same foods child likes with gluten/casein-free options. For example, if they eat waffles every morning, buy rice flour waffles. Try not to increase the amount of sugar in the diet. It is common to start substituting anything gluten-free including high sugar cookies. If you need to continue to use higher sugar foods (if they are already in the diet) during the transition, it is fine; however, you will want to take them out as soon as possible. It’s best to avoid them if you can.
Healthy Breakfasts
• Eggs • Homemade muffins with pureed vegetables and/or fruit • Pancakes with pureed vegetables or chicken
– Make larger batch, cook pancakes, freeze extras, and reheat in toaster or pan.
• GF Oatmeal or other hot cereal • Breakfast meat such as sausage or bacon • Smoothie: with fresh fruit, vegetable juice, pureed vegetables, or other nutrient dense foods
Healthy Lunch/Dinner
• Chicken or other protein with:
– Fruit – Raw veggie sticks with dipping sauce (such as hummus or nut butter) – Healthy snacks
• Slice lunch meat roll ups with shredded vegetables • Sandwich on GF bread with sunflower seed butter (for peanut- and nut-free schools) • Use a thermos for hot food:
– Dinner leftovers – Soup, stew, chili – GF pasta – GF chicken nuggets or burger
Healthy Snacks
• • • • • Fruit kebabs with nut yogurt dipping sauce Nut butters (almond, cashew, sunflower seed) on apple or celery Smoothie or homemade popsicles with pureed vegetables, vegetable juice, fresh fruit, nut yogurt Hummus with vegetables or pita Chicken pancakes
– Blend 1 cup cooked chicken breast with 2 eggs. Pour in pan like pancake batter and cook.
•
Homemade carrot or butternut squash chips
Healthy Desserts
• • Add shredded beets or pureed greens to GF chocolate cake Chocolate Pudding made with avocado
– 2 avocados, ½ C carob or cocoa powder, 1 C dates – Blend in food processor or blender for 10 minutes.
• • •
Baked apple Whole fruit dessert such as peach crumble with GF oats Coconut Date balls
– 1/2 C coconut butter, 1 1/2 C dates, 1 T hot coconut oil. Blend in food processor. – Form into snack-size balls and roll in coconut flakes.
•
Fruit with chocolate nut butter
– Mix nut butter with unsweetened cocoa powder and raw honey until sweet. Spread on apple.
Meal Plan
Breakfast
Bacon Eggs Pancakes with pureed vegetables and/or added protein Sausage patty French toast or GF toast with nut butter Gluten-free porridge Chicken or turkey sausage Smoothie Meat/sausage patty
Lunch/Dinner
Meat patties with liver Butternut squash fries GF pasta and meatballs Pureed veggie in sauce Peas Chicken nuggets Dipping sauce Steamed vegetables Nut-free PB&J - Sunflower butter and jam sandwich Carrot sticks Bean burgers or Indian lentil pancakes with cooked or shredded vegetables Roasted meat Potatoes or Cauliflower mashed “potatoes” Veggie latkes
Snacks
Apple or pear with nut butter Chicken pancakes
Smoothie or fresh vegetable juice Hummus and raw vegetables or gluten-free bread/crackers
Veggie latkes
Chicken pancakes and fruit (Add fruit to any breakfast)
Applesauce Carrot chips
Meals: Add fruit, starches, and more vegetables as tolerated.
Rotation Diet
Rotate foods every 4 days Rotate food families every 4 days Rotate food families every 2 days but any one food not more than 4 days Beef: Day 1 and 5 Bovine family: including beef, buffalo, lamb - one of these day 1 and 5 Beef day 1 Lamb day 3 Beef again day 5
•Eat food only once during day or multiple times per day depending on level of sensitivity and number of food choices •Some people consider a “day” one calendar day from morning to night, others start with dinner and do a 24 hour rotation, ending with afternoon snack, then starting over again at dinner
4-Day Rotation Diet
Day 1 Chicken Grain-free Almond
Almond flour pancakes Berries Chicken nuggets Peas Fruit Chicken pancakes Pear Roasted chicken Butternut squash fries Broccoli
Day 2 Beef Rice Sunflower seeds
Muffin with rice flour and pureed pumpkin Apple with sunflower butter Hamburger w/ GF bun Pickle Fruit Rice bread and sunflower butter Banana Beef stir-fry with vegetables Rice
Day 3 Turkey Potato Cashew
Eggs Turkey sausage Blueberries Sliced turkey Hummus & carrots Fruit Potato/veggie latkes Cashews Turkey meatballs with pureed veg. Dipping sauce Potato
Day 4 Pork GF oats Egg- & Nut-free
Bacon GF Oatmeal or oat flour muffin Pork sausage Carrot chips Fruit Apple sauce with pureed raw sauerkraut Bacon from AM Pork chop or patty Sweet potato fries or pureed in patty Green beans
Breakfast
Lunch
Snack
Dinner
Chart Progress and Further Refine
• Correlations not always clear - Keep diet record. • Add one food at a time - Take note. • Avoid changing foods & supplements simultaneously. • Watch for symptoms or regression:
– Sometimes a “regression” is actually a sign of healing, i.e. removal of gluten/casein may cause opiate withdrawal – However, sometimes a new food substitution (corn) is problematic and needs to be removed
• Look for improvement • See what’s remaining, and consider additional diets/dietary intervention. Changing the diet or layering diets. • Seek help from a nutrition consultant or qualified practitioner/physician
NourishingHope.com
Book • DVD • Website • Radio Show • Facebook Community
Diet & Nutrition BOOK
Cooking Instruction DVD
& recipes
Contact Julie at: info@NourishingHope.com 415-437-6807
Nourishing Hope for Autism
Diet & Nutrition for Healing
Julie Matthews
Certified Nutrition Consultant
Food Matters for Autism
Nutrition Basics Diet Options Nutrition Boosters Beginning & Evolving a Diet
What is Autism and Autism Spectrum Disorder (ASD)?
Autism, PDD, Asperger’s Syndrome, ADHD
Social: Not playful, avoids eye contact Communication: Not use gestures, receptive and expressive language poor Unusual interests and behaviors: Repetitive actions, hand flapping, picky eating, “stimming” Physical: Constipation, diarrhea, hyperactivity, fatigue, aches and pains, digestive pain and gas, difficulty sleeping, anxiety
Underlying Biochemistry
Affects of Faulty Sulfation
Importance of GI Health
“All disease begins in the gut”
- Hippocrates, the father of modern medicine
• Gut has constant contact with food • Physical barrier of defense against bacteria, viruses, etc. • The greatest amount (90%) of the “brain chemical” serotonin is found in the GI tract • Largest part of the immune system (70%) found in the gut • Vitamins/minerals absorbed in the gut are cofactors for enzyme reactions, metabolism, conversion of nutrients and fats • Amino acids (absorbed from protein digestion) are precursors for neurotransmitters
Autism: Whole Body Disorder
Brain is Downstream
Yeast toxins Undermethylated neurotransmitters Brain inflammation Increased toxicity Nutrient deficiencies
Opiates
How Diet Can Help Support Digestion & Biochemistry
• Leaky Gut and Gut Inflammation
– Remove foods that inflame gut – Add foods that heal the gut – Add foods that supply beneficial bacteria
• Nutrient Deficiencies
– Increase the quality of food and digestibility
• Yeast Overgrowth
– Remove sugars – Remove starches – Add probiotic-rich foods
• Toxicity and Poor Detoxification
– Avoid food additives – Avoid toxins in food supply and meal preparation
• Faulty Methylation and Sulfation
– Remove phenolic foods – Improve methylation and sulfation through supplementation
Diet for Autism: What Parents Report
• Gastrointestinal problems relieved • Diarrhea & constipation lessens • Improved language skills and learning • Greater focus and attention • Reduced hyperactivity • Eye contact • More appropriate behavior • Better sleeping • Easier toilet training • Skin rashes or eczema clear up
General Health & Happiness Improved
Nutrition Basics
What is Diet?
• Remove: Avoid offending foods
Gluten, casein, soy, corn, phenols, oxalates, starches
•
Replenish: Increase healthy foods
Consume more nutrients and probiotics in foods Make foods more digestible for absorption
Holistic Nutrition Approach
#1 #2 #3 #4 INITIAL STEPS #5 #6
Cleaning up the Diet Cleaning up the Home Supplement Basics
QuickTimeª and a decompressor are needed to see this picture.
Diet Basics Beginning an ASD Diet Removing Food Intolerances
QuickTimeª and a decompressor are needed to see this picture.
#7 #8 #9 #10
Evolving the diet: Nutrition Boosters Refining the ASD Diet Cleaning up the Gut Supplement Specifics Support Detox
MOVING FORWARD Immune #11 #12
From Nourishing Hope
Food Additives
Unhealthy Ingredients to Avoid
• Ingredients to Avoid:
– – – – – Artificial colors/flavors and preservatives - candy, cereal, “kids’ foods” MSG (hydrolyzed protein, yeast extracts) - broth, bullion, soup, meat-flavored foods Pesticides - non-organic produce and meat Aspartame and other artificial sweeteners - sodas and other foods Trans fats - partially hydrogenated oil, commercial margarine, mayonnaise, peanut butter – Nitrates/nitrites - bacon, hotdogs, lunch meat
•
These ingredients can cause:
– – – – – – – Hyperactivity * Inattentiveness Aggression Irritability Headaches/pain Trigger asthma Overload detoxification
*McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Barke
E, Warner JO, Stevenson J. “Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial.” Lancet. 2007 Nov 3;370(9598):1560-7
A Healthy Diet
• Whole foods • Organic
• Unprocessed
• Fermented foods: rich in probiotics • Good fats
• Grass-fed/pastured meat and eggs • Free of food intolerances
! y e K is ty li a u Q
What’s in Food?
• Macronutrients:
– Fats, Carbohydrates, Protein
• • • • • •
Vitamins Minerals Phytonutrients Fatty acids Amino acids Fiber
Macronutrients
• Fats
– Omega 3, 6, 9 – Saturated fat vs. trans fat – Cholesterol
•
Carbohydrates
– Some carbs are necessary in diet - essential sugars & source of energy – Some diets target the removal of certain carbs – Reduce refined carbohydrates and sugars
• Flour products (bread, crackers, chips), cookies, pasta • Refined sugar, maple, agave, honey, juices
•
Protein
– Essential amino acids - building blocks for:
• Muscle and tissue growth and repair, neurotransmitters, immune responses, enzymes, detoxification
– Some children cannot process protein well:
• High ammonia, low HCl, low zinc, B6, or iron
– Avoid soy
Fats
Omega 3
Fish oil or cod liver oil Flax seed oil DHA and EPA supplements
Omega 6
Borage oil (GLA) Evening primrose oil (GLA) Black currant oil (GLA) Hemp seeds/oil (GLA) Nuts/seeds and their oil
Omega 9
Olive oil Avocado Nuts/seeds
Saturated Fat
Coconut oil Palm/Red Palm oil Animal fats – ghee/dairy, lard, bacon
Coconut Oil:
• Contains many antifungal and antiviral components • Anti-inflammatory effects • More easily digested and absorbed • Used immediately to create energy • Enhances absorption of minerals
• • • • •
Brain development and brain function Hormone balance and mood Omega 3s (very helpful with depression, hyperactivity, and inflammation) Formation/fluidity of cell membrane Creating energy in cell and helps burns fat
AVOID Vegetable oil: canola, safflower, corn, soy oils
Saturated Fat and Cholesterol
Vital Roles of Saturated Fat
Brain—Saturated fats are important for development of the brain Bones – Saturated fats help the body put calcium in the bones Liver – Saturated fats protect the liver from poisons Lungs – Can’t function without saturated fats—protects against asthma Immune System – Enhanced by saturated fats—fights infection Essential Fatty Acids – Work together with saturated fats
Uses for Cholesterol
• • • • • • Brain development and function Aids digestion Builds strong bones and muscles, repairs damaged tissue Building block for hormones Regulates your blood sugar Protects against infectious diseases
Diet Options
Food proteins Gluten/Casein
Oxalates
Amino acids/ Glutamate
Salicylates Phenols Amines Vitamins/ Minerals antioxidants
Lectins
Compounds in Foods Good or Bad?
Enzymes Probiotics
Artificial Ingredients
Macronutrients Sugars/carb Protein Fat
Natural Food Compounds
Compound
Salicylates Amines Oxalates Lectins & phytates Glutamates
Sources
Grapes, raisins, apples, berries, almonds, citrus, curry, honey, spices Cheese, chocolate, bananas, wine, fermented foods Nuts, beans, grains, buckwheat, spinach, beets, citrus peel, leafy greens Grains, beans, soy, peanuts, dairy, nightshades (tomatoes, potatoes, peppers) Soy sauce, parmesan cheese, broths, vegemite, gelatin, corn, peas, tomatoes
Autism Diet Options
ASD Diets
GFCF (Gluten-free and Casein-free) No gluten (wheat, rye, barley, spelt, kamut, and oats) or casein (dairy)
ARI Survey Results
parents’ reporting noticeable symptomatic improvement
GFCF - 65% improved No Dairy - 50% improved No Wheat - 49% improved
No Eggs – 49% improved Food Sensitivity Elimination No Chocolate – 49% improved Eliminating all other food sensitivities: Soy, corn, eggs, No Sugar – 48% improved citrus, peanuts, chocolate, cane sugar Rotation Diet – 49% improved Feingold Diet/Low Phenols Restricts high phenolic foods, including all artificial ingredients and high salicylate fruits SCD (Specific Carbohydrate Diet)/GAPS Restricts carbohydrates to only fruits, non-starchy vegetables, and honey. No grains, starchy vegetables, or mucilaginous fiber Body Ecology Diet Anti-yeast diet combining principles of anti-yeast diets including no sugar, acid/alkaline, fermented foods Nourishing Traditions/ Weston A. Price Good quality fats, soaking and fermenting for digestion Low Oxalate Diet Restricts high oxalate foods (nuts, beans, greens) 54% - improved SCD - 66% improved Candida Diet – 54% improved
Diet Benefits
ASD Diets
GFCF (Gluten-free and Casein-free) Food Sensitivity Elimination Feingold Diet/Low Phenols
Benefits
Good diet to start with Reduce gut inflammation Reduce opiates Follow up on GFCF to refine food sensitivities Good for food addictions: grapes, apples, artificial ingredients Hyperactivity, behavior, irritability, red cheeks Excellent for severe gut inflammation Very helpful for diarrhea/constipation not addressed by GFCF Starves out dysbiotic flora Great for ridding candida Populating good bacteria Nourishing diet High quality fats, fermented foods, nutrient dense A helpful refinement of the diet Reduces inflammatory/pain related compounds
SCD (Specific Carbohydrate Diet)/GAPS
Body Ecology Diet Nourishing Traditions/ Weston A. Price Low Oxalate Diet
Which Diet?
• • • GFCF is a good place to start, or SCD for gut inflammation and dysbiosis, or when GFCF isn’t enough Refine from there
– – – Dysbiosis/inflammation: Body Ecology, GAPS, Low oxalate Food intolerances: Phenols, salicylates, glutamates, histamines, IgG food sensitivities Nourishment: Weston A. Price diet
Diet Strategy
egi B n
GFCF
just Ad
Low Oxalate SCD BED
or
SCD
Co
r ide ns
&
GAPS
Food sensitivities Feingold/ phenols
glutamates Histamines
Yeast/dysbiosis/inflammation?
Food intolerances?
Nourishing Diet
Your Child’s Diet
Scientific Rationale for Diets
• Research on gluten and casein for AUTISM OPIOIDS
– – – – Jinsmaa Y, Yoshikawa M. (1999) Enzymatic release of neocasomorphin and beta-casomorphin from bovine beta-casein. Peptides, 20:957-962. Reichelt KL, Knivsberg AM, Lihnd G, Nodland M: Probable etiology and possible treatment of childhood autism. Brain Dysfunction 1991; 4: 308-319. Kamiński S, Cieslińska A, Kostyra E. (2007) Polymorphism of bovine beta-casein and its potential effect on human health. The Journal of Applied Genetics, 48(3):189-198. Shattock P, Whiteley P. (2002) Biochemical aspects in autism spectrum disorders: updating the opioidexcess theory and presenting new opportunities for biomedical intervention. Expert Opin Ther Targets. Apr;6(2):175-83 Jyonouchi H, Geng L, Ruby A, Reddy C, Zimmerman-Bier B. (2005) Evaluation of an association between gastrointestinal symptoms and cytokine production against common dietary proteins in children with autism spectrum disorders. J Pediatr. May;146(5):582-4. Knivsberg AM, Reichelt KL, Nodland M. (2001) Reports on dietary intervention in autistic disorders. Nutritional Neuroscience, 4(1):25-37. Knivsberg AM, Reichelt KL, Hoien T, Nodland M. (2002) A randomised, controlled study of dietary intervention in autistic syndromes. Nutritional Neuroscience, 5(4):251-61
Schroeder A, Kumar R, et al. Food allergy is associated with an increased risk of asthma. Clin Exp Allergy. 2009 Feb;39(2):261-70. Jesenak M, Rennerova Z, et al. Food allergens and respiratory symptoms. J Physiol Pharmacol. 2008 Dec;59 Suppl 6:31120. Sinn N. Nutritional and dietary influences on attention deficit hyperactivity disorder. Nutr Rev. 2008 Oct;66(10):558-68. Rapp DJ. Diet and hyperactivity. Pediatrics. 1981 Jun;67(6):937-8.
DIGESTIVE PROBLEMS WITH GLUTEN & CASEIN
–
REDUCED AUTISTIC SYMPTOMS
– –
•
Research on food sensitivities for ASTHMA
– –
•
Research on food sensitivities for ADHD
– –
Gluten Grains & Ingredients to Avoid
Grains
Wheat Rye Barley Spelt Kamut Triticale Oats (commercial) Semolina
Hidden Sources
Hydrolyzed Vegetable Proteins MSG Dextrin Malt Citric acid Artificial flavors & coloring “Spices” Soy sauce (unless wheat-free) Potato chips/fries
Gluten-Free Grains and Foods
Rice Millet Quinoa Amaranth Buckwheat Corn Wild rice Montina Teff Sorghum Tapioca Nut flours Seed flours Coconut flour Chestnut flour Bean flours Roots (taro, yam) Yucca/casava Thickeners Agar Guar gum Gelatin Kudzu powder Tapioca Sweet rice flour Xanthan gum Arrowroot
Casein Containing Foods to Avoid
Milk Cheese (all) Yogurt Butter Buttermilk Ice cream Kefir Cream Sour cream Whey Galactose Casein, Caseinate Lactose, Lactalbumin Lactic acid Sherbet Canned tuna Cool whip Artificial butter flavor
Casein-Free Foods
Milk & Yogurts Rice milk Almond, hazelnut or hemp milk Homemade Nut milk Coconut milk Potato milk (Vance’s DariFree) Soy milk (if not soyfree diet) Oil/Butter Coconut oil Ghee Lard or tallow Earth Balance Kosher items Pareve only Cheeses (Galaxy Foods) Ice Cream Sorbets w/o milk Non-dairy ice cream Coconut ice cream (Coconut Bliss) Fruit popsicles Chocolate GFCF chocolate
Beyond GFCF
• Soy-free • Corn-free • Specific Carbohydrate Diet • Food additives • Feingold Diet • Dysbiosis - Adding probiotic/fermented foods, Body Ecology Diet • Low Oxalate Diet
Avoid Soy
• Not good substitute for dairy or protein • Very difficult to digest • Irritate the gastrointestinal tract • Blocks absorption - calcium, magnesium, iron, copper and especially zinc - due to phytic acid and oxalates • Blocks thyroid function • Endocrine disruption in the reproductive hormones of both males and females Soy sources: tofu, soy protein, miso, tempeh, soy
milk, soy cheese or ice cream, soy sauce, tamari, soy oil
Hidden soy: lecithin, vitamin E
Specific Carbohydrate Diet
• Removes disaccharides and polysaccharides (most sugars & starches) • Allows only monosaccharides (honey, fruit, non-starchy vegetables)
TM
SCD Specifics
(Begin SCD casein-free)
Foods to avoid on SCD
No grains or corn No potatoes (white or sweet) No soy products No sugars except honey No cornstarch, arrowroot powder, Fruit
Foods to eat
Vegetables (non-starchy) Fruit juice not from concentrate Honey Meat
tapioca, agar-agar or carrageenan Eggs (if tolerated) No pectin in jams Nuts/seeds and nut milks No chocolate or carob
(if tolerated)
No baking powder (baking soda OK) Certain beans Ghee
Nutrition Boosters
Grandma knew best
Foods and preparation methods that increase nutrient density and digestibility
Why Food is Important
Why not just take supplements?
•
–
Food contains cofactors for aiding absorption of nutrients
Cofactors include: vitamins, minerals, trace mineral activators, enzymes, co-enzymes, chlorophyll, lipids, essential fatty acids, fiber, carotenoids, antioxidants, flavonoids, pigments, amino acids Oranges contain bioflavonoids and over one hundred other cofactors
–
• •
Phytonutrients and right balance of nutrients Probiotic bacteria is alive and thriving and contain their own food supply. Fermentation increases nutrient content and availability of nutrients in food. Live enzymes. Support pH. May colonize better. Way nature intended, Unrefined and way body can recognize Fresh: enzymes and intact nutrients. Juices contain more nutrients. Storage and pasteurization decrease Supplementation is good too and often essential for therapeutic doses and needs, but does not take the place of healthy food. Both are important.
• • •
Possible Causes of Picky Eating
• Addictions to opiates (gluten/casein) cause consumption of primarily wheat and dairy containing foods • Addictions to chemicals (MSG, artificial additives) cause restriction to one brand or large preference for processed foods • Nutrient deficiencies (zinc) makes everything taste bad or bland • Yeast, viral, and microbial overgrowth may cause focus on eating mainly high carb and sugar foods • Sensory sensitivities can restrict the consumption of certain textures.
For Picky Eaters
• • • • • • • • • • • • • Always provide food child likes in addition to one "new" food. Involve your children in food preparation of "new" food. Small taste ~ 1/2 teaspoon. Let child determine amount. Inform them. Let child know whether it is sweet, salty or sour. Let them spit it out. Try and Try Again! At least 15 times! Get creative. Try new food in preferred texture - crunchy, smooth. Avoid being emotionally “attached” - children sense anxiety. – Keep mealtime calm. Visualize child eating/enjoying new food. Avoid forcing or pushing - maintain trust. Choose rewards or other encouragement. Make sure whole family participates - serve everyone at the table Make it fun! Seek support when needed.
Good ways to Boost Nutrient Levels
and Enjoy More Vegetables
• Veggies 101
– Puree vegetables and add to:
• • • • Muffins Pancakes 1/4-1/2 cup puree per cup of pancake flour mix Meatballs, meat patties, and meat loaf Sauces such as tomato sauce
– Juicing vegetables – After pureeing, freeze in ice cube trays and thaw as needed
• Crunchy vegetables
– Make vegetables into chips (like potato chips). Use carrots, sweet potatoes, butternut squash, beets, parsnips, or other roots or dense vegetables. – Vegetable latkes For beginning veggie eaters: Pureed carrots, sweet potato, winter squash, cauliflower Evolve texture and color: Kale, broccoli, and other greens (chopped or pureed)
Good ways to Boost Nutrient Levels
and Enjoy More Vegetables
• Shredded vegetables: – Add shredded beets to chocolate cake for birthdays (but let other parents know) – Add shredded carrots or zucchini to muffins or bread – Shred zucchini and other vegetables, and add to shredded potato for vegetable/potato hash browns Broths – Use broth for soups or stews. Cook grains or pasta in broth. Add concentrated homemade broth to sauces. – Seaweed, nettles and greens - Add to cooking grains, soups, tomato sauce, even boiling pasta to impart nutrients Fermented Foods – Add non-dairy yogurt (such as nut milk yogurt or coconut yogurt) to fruit and puree into a smoothie – Use a small amount of fruit and yogurt to make a fruit-yogurt dipping sauce for fruit kebabs. – Apple Kraut: Shred apple and add 50/50 with raw sauerkraut to reduce sourness. Serve as shredded fruit salad. – Puree raw sauerkraut or other cultured vegetables in food processor with apple sauce (or other fruit sauce)
•
•
Top Nutrition Boosters
• Vegetables • Juicing • Fermentations • Grass-fed meat • Broth and stock
Nutrient-Dense Foods
• • • • • • • • • • Magnesium: Sweet potato, winter squash, broccoli, leafy greens, seaweed, nettles,
whole grains, nuts, legumes
Calcium: Broccoli, leafy greens, winter squash, seaweed, nettles, nuts Folic acid: beans, rice germ, liver, asparagus Vitamin B6: Sunflower seeds, pistachios, walnuts, lentils, grains and beans, rice bran,
blackstrap molasses
Vitamin B12: Liver, eggs, fish, lamb, beef Zinc: Pumpkin seeds, nuts, legumes, ginger, oats Vitamin A & D: Liver, egg yolk, butter/ghee, cod liver oil, dairy fat Vitamin C: Sweet potato, winter squash, broccoli, leafy greens Omega 3: Fish/cod liver oil, beef and lamb, egg yolk, butter/ghee, flax seeds, hemp
seeds, walnuts, algae-based DHA (neuromins supplement)
Iron: blackstrap molasses, liver, pumpkin seeds, duck egg
Juicing
• • • • Higher concentration of nutrients
– Chlorophyll and phytonutrients
Fresh and raw vegetable juice contain many times more vitamins & phytonutrients than bottled Get nutrients without needing to eat/chew vegetables Children that like liquids, juices and smoothies
Start with •Cucumber •Celery •Fennel •Lettuce
ion rat tip
Add as you evolve taste •Parsley, cilantro •Kale or other greens •Cabbage (ulcers) •Cranberries
Flavor boosters •Carrot •Beet •Fruit: Apple, pear •Ginger
pa Pre
Add vegetable juice to smoothies. Add a bit of fruit to vegetable juice for flavor or added sweetness Add supplements to vegetable juice (instead of fruit juices)
Soaking “Seeds” – Easy to do
Grains, nuts, seeds, beans
• Increases digestibility • Reduces inflammatory response • Breaks down phytic acid and oxalates • Fermenting grains breaks down lectins
Grains - Soak in water for 8-24 hours with 2 TBSP lemon juice or vinegar. Drain and cook with fresh water.
Pre tion ara p tip
Nuts - Soak in water (with or w/o salt) for 7-12 hours. Drain and refrigerate, use to make nut milk, or drain and dehydrate (eat or make nut butter)
Beans - Soak in water for 8-24 hours with hearty pinch of baking soda. Drain and cook with fresh water.
Fermented Foods – Rich in Probiotics
Functions of good bacteria
– Regulate peristalsis and bowel movements – Break down bacterial toxins – Make vitamins needed and utilize: B1, B2, B3, B5, B6, B12, A and K – Digest protein into amino acids (for use by the body) – Produce antibiotics and antifungals – Help breakdown sugars, lactose, and oxalates – Support immune system and increase number of immune cells – Balance intestinal pH – Protect against environmental toxins: mercury, pesticides, pollution
Raw fermented foods contain billions (even trillions) of bacteria/serving!
Fermented Foods – Rich in Probiotics
Dairy-free: • Raw sauerkraut • Beverages (contain yeast that kills candida): • Kombucha • Coconut juice kefir • “Sodas” (hibiscus/rosehip tea with kefir starter) • Nut milk yogurt Dairy: Milk-based yogurt/kefir
Nutrient-dense Animal Foods
• Eggs, from pastured hens (if not sensitive): B12, vitamin A, Bvitamins, vitamin D, vitamin E, selenium, calcium, iodine, zinc, iron, choline Animal protein and fats (grass-fed/pastured): Vitamins A, D, E, and K, DHA, tryptophan Organic liver: iron, vitamin C, B12, folic acid, vitamin A
• •
Pre
par
n atio
tip
Use pastured/grass fed eggs, meat, and dairy (if consumed) Puree cooked meat (chicken breast) into pancakes Puree liver and add small amount to meatballs or meat patties Use ghee (or raw butter if tolerated) Add high quality eggs to pancakes, soft-boiled yolk to mashed banana/avocado, soak GF bread in egg for French toast
Animal Foods/Fats - Quality is
essential
Grass-fed/pastured
•Rich in DHA (brain development) •Rich in Vitamin A, D, E, K •Higher in CLA •Higher in Tryptophan (sleep and mood) *Organic is not necessarily grass-fed
Commercial
•Unhealthy animals unhealthy food •Inflammatory grains -create inflammatory food •Low in Vitamins A and D •Low in anti-inflammatory fats •Higher in arachidonic acid (inflammatory)
Homemade Bone & Vegetable Broths
• Grass-fed/pastured chickens or beef bones
– Add 2 Tablespoons of vinegar - increases the calcium and magnesium
Grandma knew best
• •
Vegetables, seaweed, greens, nettles Nutrient dense, easy to assimilate nutrients
– trace minerals, amino acids, calcium, magnesium, potassium, iron
•
Contains gelatin
on tip
P
p re
ar
i at
Prepare soups, stews, casseroles with stock Cook grains, soups, and/or pasta in broths nutrients will absorb into food
Foods that Support GI Tract
• • • • Avoid inflammatory foods & food sensitivities Probiotic rich foods: reduce inflammation in the gut, help breakdown foods,fight off pathogenic microbes. Soak grains, seeds, nuts to increase digestibility Cooked vs. Raw. Raw contain more enzymes but cooked increases breakdown of foods for easier digestion. Cook foods for weak digestion and inflamed GI. Broths: nutrients, amino acids, gelatin Raw apple cider vinegar
• •
Immune System Support
• • • • • • • • AVOID: sugar, food sensitivities Fresh vegetables and fruits: Rich in antioxidants, vitamins and minerals Vitamins A and D: Rich in grass-fed meat/fat, cod liver oil, eggs. Sunlight Adequate protein Probiotics: protect against pathogens, increases immune cells and immune function, reduces inflammation. Raw honey: nutrients, antiviral, antibiotic, local honey helps with allergies Garlic and ginger Seaweed and shiitake mushrooms
Anti-Inflammatory Support
Anti-inflammatory
– Omega 3 - fish oil, walnuts, flax seeds, pumpkin seeds, grass-fed meat/fat – Olive oil – Antioxidants: Blueberries, cherries, all berries, leafy greens, beans, acai, goji berries, mangostein, cruciferous (broccoli, cabbage, etc.) – Quercitin - skin of red apples and red onions – Spices: turmeric, cumin - Indian spices (although high salicylate), ginger, garlic – Probiotic-rich foods
Avoid pro-inflammatory
– – – – Low food sensitivity. Reduce sugar. Avoid nightshades: Tomato, potato, eggplant, pepper (bell & hot) Balance arachidonic acid (meat) with omega 3, 6 and 9.
Liver Supportive Foods
• • • • • • • • • Foods rich in antioxidants Cruciferous vegetables: Rich in sulfur compounds. Glutathione conjugation enhanced. Cabbage, broccoli, cauliflower, brussels sprouts. Glutathione: Garlic, onion, asparagus, watermelon, whey (cross-contaminated with casein) Beets: antioxidants, carotenoids, flavonoids. Folic acid for Phase One. Betaine enhances methylation and formation of glutathione. Eggs contain B2, folic, B12, and methionine, a sulfur-bearing compound use for Phase II detoxification. Papaya and Avocado help the body to produce glutathione. Adequate protein for supply of amino acids Seaweed: Dulse, hijiki, kombu, wakame, nori Avoid: high fructose corn syrup and added fructose
Beginning and Evolving a Diet
Begin by Removing Artificial Ingredients
Avoid trans fats (hydrogenated oil, fried foods, margarine, mayo, commercial peanut butter) Avoid artificial sweetener & high fructose corn syrup Avoid artificial ingredients (artificial colors, flavors, and preservatives) Avoid MSG (hydrolyzed vegetable/soy protein, autolyzed yeast, yeast extract, natural flavors) Avoid Nitrates/nitrites
Eliminate Substances that Irritate the GI Tract
Food intolerances MSG Carageenan Olestra Lectins, oxalates and phytates from “seeds”(grains even non-gluten, bean, nuts, seeds) Yeast, antibiotics, and some medications (NSAIDS)
Beginning GFCF
• Before removing anything, introduce GFCF alternatives such as rice pasta, GF waffles, and other GFCF foods and snacks. This will support the elimination portion later. Start eliminating one at a time:
Try casein-free for two to three weeks Then remove gluten and continue both for three to six months
•
• •
Substitute same foods child likes with gluten/casein-free options. For example, if they eat waffles every morning, buy rice flour waffles. Try not to increase the amount of sugar in the diet. It is common to start substituting anything gluten-free including high sugar cookies. If you need to continue to use higher sugar foods (if they are already in the diet) during the transition, it is fine; however, you will want to take them out as soon as possible. It’s best to avoid them if you can.
Healthy Breakfasts
• Eggs • Homemade muffins with pureed vegetables and/or fruit • Pancakes with pureed vegetables or chicken
– Make larger batch, cook pancakes, freeze extras, and reheat in toaster or pan.
• GF Oatmeal or other hot cereal • Breakfast meat such as sausage or bacon • Smoothie: with fresh fruit, vegetable juice, pureed vegetables, or other nutrient dense foods
Healthy Lunch/Dinner
• Chicken or other protein with:
– Fruit – Raw veggie sticks with dipping sauce (such as hummus or nut butter) – Healthy snacks
• Slice lunch meat roll ups with shredded vegetables • Sandwich on GF bread with sunflower seed butter (for peanut- and nut-free schools) • Use a thermos for hot food:
– Dinner leftovers – Soup, stew, chili – GF pasta – GF chicken nuggets or burger
Healthy Snacks
• • • • • Fruit kebabs with nut yogurt dipping sauce Nut butters (almond, cashew, sunflower seed) on apple or celery Smoothie or homemade popsicles with pureed vegetables, vegetable juice, fresh fruit, nut yogurt Hummus with vegetables or pita Chicken pancakes
– Blend 1 cup cooked chicken breast with 2 eggs. Pour in pan like pancake batter and cook.
•
Homemade carrot or butternut squash chips
Healthy Desserts
• • Add shredded beets or pureed greens to GF chocolate cake Chocolate Pudding made with avocado
– 2 avocados, ½ C carob or cocoa powder, 1 C dates – Blend in food processor or blender for 10 minutes.
• • •
Baked apple Whole fruit dessert such as peach crumble with GF oats Coconut Date balls
– 1/2 C coconut butter, 1 1/2 C dates, 1 T hot coconut oil. Blend in food processor. – Form into snack-size balls and roll in coconut flakes.
•
Fruit with chocolate nut butter
– Mix nut butter with unsweetened cocoa powder and raw honey until sweet. Spread on apple.
Meal Plan
Breakfast
Bacon Eggs Pancakes with pureed vegetables and/or added protein Sausage patty French toast or GF toast with nut butter Gluten-free porridge Chicken or turkey sausage Smoothie Meat/sausage patty
Lunch/Dinner
Meat patties with liver Butternut squash fries GF pasta and meatballs Pureed veggie in sauce Peas Chicken nuggets Dipping sauce Steamed vegetables Nut-free PB&J - Sunflower butter and jam sandwich Carrot sticks Bean burgers or Indian lentil pancakes with cooked or shredded vegetables Roasted meat Potatoes or Cauliflower mashed “potatoes” Veggie latkes
Snacks
Apple or pear with nut butter Chicken pancakes
Smoothie or fresh vegetable juice Hummus and raw vegetables or gluten-free bread/crackers
Veggie latkes
Chicken pancakes and fruit (Add fruit to any breakfast)
Applesauce Carrot chips
Meals: Add fruit, starches, and more vegetables as tolerated.
Rotation Diet
Rotate foods every 4 days Rotate food families every 4 days Rotate food families every 2 days but any one food not more than 4 days Beef: Day 1 and 5 Bovine family: including beef, buffalo, lamb - one of these day 1 and 5 Beef day 1 Lamb day 3 Beef again day 5
•Eat food only once during day or multiple times per day depending on level of sensitivity and number of food choices •Some people consider a “day” one calendar day from morning to night, others start with dinner and do a 24 hour rotation, ending with afternoon snack, then starting over again at dinner
4-Day Rotation Diet
Day 1 Chicken Grain-free Almond
Almond flour pancakes Berries Chicken nuggets Peas Fruit Chicken pancakes Pear Roasted chicken Butternut squash fries Broccoli
Day 2 Beef Rice Sunflower seeds
Muffin with rice flour and pureed pumpkin Apple with sunflower butter Hamburger w/ GF bun Pickle Fruit Rice bread and sunflower butter Banana Beef stir-fry with vegetables Rice
Day 3 Turkey Potato Cashew
Eggs Turkey sausage Blueberries Sliced turkey Hummus & carrots Fruit Potato/veggie latkes Cashews Turkey meatballs with pureed veg. Dipping sauce Potato
Day 4 Pork GF oats Egg- & Nut-free
Bacon GF Oatmeal or oat flour muffin Pork sausage Carrot chips Fruit Apple sauce with pureed raw sauerkraut Bacon from AM Pork chop or patty Sweet potato fries or pureed in patty Green beans
Breakfast
Lunch
Snack
Dinner
Chart Progress and Further Refine
• Correlations not always clear - Keep diet record. • Add one food at a time - Take note. • Avoid changing foods & supplements simultaneously. • Watch for symptoms or regression:
– Sometimes a “regression” is actually a sign of healing, i.e. removal of gluten/casein may cause opiate withdrawal – However, sometimes a new food substitution (corn) is problematic and needs to be removed
• Look for improvement • See what’s remaining, and consider additional diets/dietary intervention. Changing the diet or layering diets. • Seek help from a nutrition consultant or qualified practitioner/physician
NourishingHope.com
Book • DVD • Website • Radio Show • Facebook Community
Diet & Nutrition BOOK
Cooking Instruction DVD
& recipes
Contact Julie at: info@NourishingHope.com 415-437-6807
