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I can’t help it.  I’m thinking of summer.

And summer is coming, like an ice cream truck’s bell several blocks away. With my senses, I can feel, smell, and taste it already. It’s like when my babe first starts babbling and then suddenly she’s out with “mama” and “dada.”

Summer.

Warm, hot summer.

I’m ready for iced coffee and outdoor meals the same way my kids are ready for the final school bell. Along with summer sleepovers, soaking rays by any body of water, and sand in every place imaginable comes the essential summer iced treats.  Tired of all the sugar filled summer ices and washing Red #40 out of my kid’s clothes, I want something natural, preservative free, sweet, and refreshing.  I pulled out some old recipes and added some new ones. These are going to be our go-tos this summer.

Strawberry Frozen Yogurt
This works with any other fruit as well (blueberries, raspberries, cherries, etc), but my kids are wild for strawberries. Take 1 cup of plain or vanilla Greek yogurt and add chopped strawberries.  Scoop the yogurt into a waffle cone cup or recycled yogurt containers. Then place in the freezer for 2-3 hours and enjoy.  My kids love these, especially when they are in the waffle cones because they get the real ice cream feel.  Check out: Adventures of a Gluten Free mom for good sugar free/gluten free waffle cone recipe.  You can even add sprinkles or coconut for special effect.

Applesauce Ices
I reused two yogurt containers. I filled them half way with organic unsweetened preservative free applesauce (from Trader Joe’s, where else?) and froze them for about 2-3 hours.  Then, voila! I have apple sauce ices.  My kids loved scraping the apple ice out of them. They freeze to a nice consistency. There are also many variations.   They can be watered down for even less sugar or cinnamon or spices can be added for an Autumn treat.  Like making homemade baby food, any puree with work similarily. Pear or prune purees have the same desired effect: kids love to eat them.

Coconut Water Popsicles
My kids usually don’t like coconut water, regardless of how much I try. Yet, something magical happens for them when food is frozen. They will eat coconut water popsicles.  Coconut Water, usually Zico brand, mixed with some fruit juice (pineapple, mango, or orange) and placed popsicle molds overnight make a treat my kids love. Crate & Barrel, Williams-Sonoma and Amazon have great brands of popsicle molds. My son doesn’t like chucks in his popsicles, but my daughter will eat them with pieces of frozen fruit mixed in, usually pineapple or mango.  These molds will also work with Greek yogurt, soy yogurt, goat’s milk yogurt and even whole milk. These also make great “adult” popsicles using coconut water, shredded coconut, and lime with or without raspberries or mint. Yum.

We hope these summer treat ideas are helpful for you and your family.  

This graphic came through my Facebook feed a while ago, and it bothered me.  It wasn’t just the princesses in their flirty poses—the sexy warrior bothered me too.  This article is what came through me as a result.

I am a mother of a son.  The messages that my son is exposed to about femininity and masculinity, matter to me greatly.  I want him to know that it’s totally okay to wear purple if he wants to, and experience the freedom to cry unashamedly when he’s upset.  I desire for him to know that some girls (like his own mother) have dreams that don’t include becoming a princess, and courageous and fearless women don’t usually carry swords or wear capes.

And what could easily be the most important point to make, I want him to understand that a cotton tracksuit is a fabulous choice of attire when seeking an outfit that ranks high on the scale of comfort and ease of movement.  I mean who really thinks that it is a favorable idea to gallop on a horse wearing a micro-mini dress with a sweetheart cut neckline?  If you purchase anything above a training bra you know exactly what I’m talking about.

When I was growing up I heard more times than I can count, “Kathryn, that’s not very lady-like.”

Says who?????  That’s what I always wanted to know!

Like nails on a chalkboard, the phrase “lady-like” has come to represent the billboard of everything that I was being molded and shaped into, without my natural consent.

I was always so confused by the lady-like checklist because if I was acting “unladylike,” I certainly didn’t know it.  That is, until I was told otherwise.  Since my scope of awareness and influence was basically through my three older brothers and their pack of friends who were in-and-out of our house all of the time, I really had no idea that it was not okay for me to join their belching contests, or play tag-team wrestling on our brown shag carpet.  I looked up to my brothers.  I wanted to be like my brothers, so that meant acting like them.

But I guess, as I often found out, a lady doesn’t act that way…

I think it is important to point out that I was not a “tom-boy.”  Not even close.  If I had to slap a label on myself, I was quite “girly.”  When I reached high school, I recall a few of my friends referring to themselves as tom-boys.  But that wasn’t me. However, I wasn’t scoring favorable on the “lady” checklist either.

I had no idea how to be a lady, until I was told that whatever I was doing was not the right way to behave.  So I became an expert in absorbing what’s appropriate for a lady, based on whether I was being reprimanded or not.  Oh, and you should be aware that I did not grow up in the British monarchy.  I was raised in a middle-class tri-level home in the suburbs of San Diego, California.   Just saying…

Over the years I have discovered that I wasn’t the only one who struggled with this lady-like concept.  One of my friends was sent to charm school to learn proper manners and etiquette. She by far has the best table manners of anyone I know.  In fact, to this day she eats with her pinky stretched out as straight as a ruler.  It catches me off guard because I know of no one else who eats that way.  And contrary to her father’s best intentions for molding her into the perfect feminine package as defined by his point of view, she opted out of “feminine sports” like tennis (really?) as her father hoped, and excelled as one of the best softball players I know.  I am sure when she joined the Army her dad had a coronary because camouflage fatigues were most certainly not on his lady-like checklist.

But in my mom’s pursuit to make sure that I sat with my legs crossed and didn’t talk with my mouth full, she was purposeful in making sure my role models embodied feminist woman.  I was not allowed to play with Barbie’s because she was not a realistic toy.  I seldom watched TV, except for two hours per week (house rules), and I never watched animated princess-themed movies.  The books I was encouraged to read were biographies of trailblazing women like Amelia Earhart and Marie Curie.  I was encouraged to be an athlete and I excelled at sports with very little effort, and I had no desire to dance on the sidelines and root for the boys on the field.

My mom was purposeful in helping me understand that I could be anything I wanted to be and do anything I wanted to do, as long as I worked hard and had a positive attitude.

So I grew up to be a somewhat lady-like, self-motivated trailblazing mom who is passionate about empowering children.  I want to nurture boys with the vision that they can dream of one day being at-home dads raising children, teachers of arts and music, or builders of skyscrapers; and girls can dream of one day being CEOs of corporations, writers and publishers of children’s books, or motorcycle riding circus performers.

Don’t get me wrong, there is nothing too outrageously unrealistic with wanting to be a princess, because apparently that still happens. Just ask Kate Middleton.

There has been a rise in the number of kids diagnosed with ADD, according to a recent article in the New York Times.  Now 11% of all school-aged children has ADHD, and 1 out of every 5 high school boys will receive an ADHD diagnosis.  This represents a 40% increase in the past decade, which is raising many questions among experts – such as are ADHD medications being overused?

But what is leading to this increase, and what if many of these cases were simply a food sensitivity?  According to this NPR article, a study conducted in the Netherlands and published on February 5, 2011 in the Lancet Journal, found that 64% of diagnosed cases of ADHD was actually caused by a hypersensitivity to food; and when the food was removed, the symptoms improved.  According to the lead author of the study, Dr. Lidy Pelsser, “we have got good news — that food is the main cause of ADHD,” she says. “We’ve got bad news — that we have to train physicians to monitor this procedure because it cannot be done by a physician who is not trained.

Rarely are parents of kids with ADHD given any nutritional/supplementary options, they are simply given the diagnosis and sent home with a prescription for ADHD medication. But these medications are not without risk, including decreased appetite, depression and mood disorders, increased blood pressure, and more. So if the root cause of the inattention is food sensitivities, then shouldn’t we be treating the attention and behavior issues by first identifying and eliminating any offending foods, and adding in nutritional supplements; and if those fail – resorting to the medication?

So until doctors start to recognize and treat ADHD in this way, parents can educate themselves and find a practitioner that can help them navigate this approach to treating focus and attention issues.  Although there is a percentage of kids who nutritional approaches won’t offer a full recovery, according to the study out of the Netherlands, a significant number of kids will benefit from nutritional changes.  The only downside is that a food elimination diet it is not as easy as popping a pill every day. But even those that end up taking medications, many will also benefit from nutritional approaches and certain supplements.

What are the 3 most common foods associated with ADHD-like symptoms?

1. Dairy.  According to Doris Rapp, M.D., author of Is This Your Child? and The Impossible Child, dairy is at the top of the list of foods that cause behavior, focus & attention problems.   Other signs that your child could have a problem with dairy?  Bed wetting (past toddlerhood), asthma, temper tantrums, frequent ear upper respiratory or sinus infections, and vocal tics or throat clearing.
2. Wheat/gluten. According to the book Dangerous Grains, written by James, Braly, MD and Ron Hoggan, M.A., “About 70% of children with untreated celiac disease show exactly the same abnormalities in brain-wave patterns as those who have been diagnosed with attention deficit disorder.  Mood disorders are also common with gluten intolerances – including aggressive, angry, bullying, and irritable behavior.”
3. Food colorings and additives.  A total of 15 million pounds of dyes are added to foods each year, many of which are directly marketed at school-aged children.  Food dyes have been linked to behavioral problems, hyperactivity, allergic reactions, and even some cancers. A study published in the journal Lancet in 2007, concluded that food dyes increased hyperactivity in children.  Based on this study, the British government banned the use of food dyes, and all foods that contain dyes in Europe must come with a warning label that says “may have an adverse effect on activity and attention in children.”  Read more about the Dangers Associated with Food Dyes at Disease-Proof.
   

These are 3 of the most common things to consider with regard to ADHD, but there are a number of other foods/substances that could be causing focus and attention problems – including high fructose corn syrup/sugar, pesticides, mercury, soy, eggs, corn – to just name a few.

How could food sensitivities create ADHD-like symptoms?

Nutrient deficiencies could be to blame.  The small intestine is where most nutrients are absorbed into the bloodstream.  Consuming foods that the body is sensitive to can cause damage to the small intestine, which can lead to issues in nutrient absorption and utilization.  Another reason for nutrient deficiencies could be extremely picky eating, or a highly processed diet that is lacking in macro and micronutrients.

Some of the most common nutrient deficiences found in kids with ADHD are:

• Omega 3 fatty acids – The brain is composed of over 60% fat, so diets must have sufficient amounts of healthy fats in order for our brains to function well. One of the most important fats for the brain is omega 3s – known as essential fatty acids. Essential means that our body can not manufacture them, so they must be consumed.  A 1996 Purdue University study  revealed that kids with learning and behavior problems had lower levels of the omega 3 DHA (docosahexaenoic acid) in their blood. Omega 3s can be found in fish like salmon, tuna, and sardines; as well as nuts, some seeds like chia, and fish oils, like Barleans Omega Swirl.

• B vitamins– Known as the Anti-Stress vitamins, B vitamins are important for energy, sleep cycles, and metabolism.  B vitamins are also needed for the creation of important brain chemicals known as neurotransmitters.   Because they are water soluble vitamins, B Vitamins are not stored in our bodies for very long – so they can very easily become depleted. Two of the B vitamins are particularly important for our brain functioning:
  • Vitamin B6*: is needed for the synthesis of dopamine, serotonin, and norepinephrine – which are brain chemicals that regulate sleep cycles and focus/attention.  Studies show that supplementation with Vitamin B6 with magnesium resulted in reduced central nervous system hyperactivity. *Although Vitamin B6 is water soluble, it is the one B vitamin that can accumulate and possibly lead to permanent nerve damage if taken in an excessively high a dose for long period of time.  (learn more and see tolerable upper limits for Vitamin B6). It is recommended that you work with a Nutritionist or Health Practitioner when supplementing with high doses of vitamin B6.
  • Vitamin B12 is required for the synthesis of amino acids that promote concentration. A B 12 deficiency can cause kids to be hyper, anxious, and also cause obsessive behavior, and if serious – can lead to pernicious anemia and serious neurological issues.  Vitamin B12 can only be manufactured by bacteria – so it is very common for people with food sensitivities or digestive issues to have deficiencies – so identifying food sensitivities and removing them will also improve B12 status.  Also probiotics are beneficial for improvings gut bacteria as well.
  • Although Vitamin B6 and B12 are of particular importance for treating ADHD, I always recommend taking all of the B vitamins together as a full complex – as they work best together synergistically.

• Magnesium – it is estimated that 70% of the population could be deficient in magnesium, and up to 95% of kids with ADHD (read study). Magnesium is known as the calming mineral, and studies show that supplementing with magnesium can reduce hyperactivity in kids. Studies show that magnesium has also been shown to help with Tourette’s syndrome, which can co-exist with ADHD. The fourth most abundant mineral in the body, magnesium plays a key role in over 300 biochemical processes – including building strong bones, nerve functions, regulating blood pressure, maintaining body temperature, and for allowing muscles (including the heart) to release into a state of relaxation. Magnesium is important for healthy bones, as it helps calcium get into the bones, and also is important for synthesizing vitamin D.  Calcium causes muscular contractions, while magnesium enables the muscles to release. Elevated calcium or depressed magnesium levels can cause muscles to stay in a contracted state.  Low magnesium levels can be associated with constipation, restless leg syndrome, sleep issues, migraines, ADHD/hyperactivity, foot or eye twitches, muscle cramps/pain, irritability, and even an elevated risk of heart disease/stroke.

• Zinc – low zinc can lead to slow growth, delayed puberty and picky eating, and it is also associated with attention issues. Taking ADHD medication can also deplete zinc levels.  A study published in 2011 in the Journal of Child and Adolescent Psychopharmacology, found that those receiving a zinc supplement required 37% less amphetamine to receive the same results compared with those taking amphetamine plus placebo. The zinc appeared to improve the effectiveness of the amphetamine, so that a lower dose was needed for desired results.  Studies have shown a positive correlation between zinc supplementation and behavior improvement.

• Probiotics – Balancing out the flora in the gut is important for everyone – for immunity and remaining a healthy weight; but it is also important for our brain and mental health.  Our guts and our brains are closely interconnected via the vagus nerve, which is the primary route for the gut bacteria to be transmitted to the brain. So if our gut health is imbalanced, we will not be able to properly produce the neurotransmitters that our brain needs for focus, memory, and attention.  Our gut health is directly reflected in our mood too – studies show that there will be an increase in levels of anxiety when our gut health is imbalanced, read more.

• High Quality Multivitamin – some kids with food sensitivities can have damage to the small intestine and therefore might have nutrient absorption issues, so even if they are taking a multivitamin or eating a high quality diet, they could still have deficiencies.  For those kids, I recommend a supplement called IntraKID.  It is an all-in-one carbon-bonded organic multivitamin that contains 71 trace minerals, vitamins, herbs, antioxidants, enzymes, probiotics, and more in a highly absorbable fulvic acid base.  IntraKID is only available through practitioners, contact sara@rebalancelife.com for more information or to order IntraKID.

Food elimination diets if not properly done or supplemented, could themselves result in nutrient deficiencies; so working with a Nutritionist or qualified health practitioner is recommended when embarking on a nutritional program to address ADHD.  Doing a food elimination diet is one way to determine if there are sensitivities, but there are also tests that can be done to determine sensitivities.

There are other steps that can be taken before resorting to medication – such as having a full neurotransmitter test done.  This test requires just a single urine collection, and using the results, the lab will create a custom amino acid powder or a custom cream to specifically address and rebalance the neurotransmitter issues.

Contact Sara if you are interested in a custom nutritional protocol to address focus & attention for you or your child; and/or for more information about food sensitivity or neurotransmitter testing: sara@rebalancelife.com

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*This article is for educational purposes only, and was originally posted on Sara Vance’s blog and contributed to Natural Kidz on her own accord.  The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact Sara Vance directly or their medical professional. Persons already taking prescription medications should consult a doctor before taking the above foods, herbs, vitamins or supplements to be sure there are no interactions.

As you may know, we carry the Kathryn the Grape Affirmation Series of books and music CDs in our store, created by Natural Kidz founder, Kathryn Cloward.  The gold award winning music CD, BELIEVE Kathryn the Grape Songs for Kids of All Ages, recently received a great review from the founder of Compassion IT, and we wanted to share it with you!  If you are looking for positive and inspiring music that you and your child(ren) will enjoy, this music cd will be a great fit!

“It brings joy to my heart to hear my six-year-old daughter sing, ‘I am magical, I am unique, there is no one else like me.’ Kathryn the Grape’s songs are not only catchy and joyful, but they are teaching my daughter valuable tools that she will carry with her each day. Hannah requests this CD each time we’re in the car, and I’m thankful that the songs appeal to grownups’ ears, as well!” ~ Sara J. Schairer, Founder of Compassion It

You can find out more about this music CD and the book series at NaturalKidz.com. 

I’m thrilled to be one of the speaking at the It Takes a Village to Raise a Child Conference this year.  The event is on May 4th at the Seaside Center for Spiritual Living in Encintas, CA.  There is a wonderful line up of speakers and attendees are definitely going to be inspired, engaged, and nourished.  I will be sharing about how to help your children SHINE their true colors and expanding on the lessons taught in my second children’s picture book, Kathryn the Grape’s Colorful Adventure.  If you have been wanting to teach your children about their chakras, but have been having a difficult time breaking it down in a relatable way, my talk with me extremely helpful.

To find out more about the conference and to registered, click here.

Let’s face it. If left to their own devices, my kids would be carb addicts.  It’s not just the sweets (which they love), it’s the bread, waffles, crackers… even pasta. If my daughter were the self-reliant, storybook character Pipi Longstocking, she would eat a buttered French baguette for dinner every night. My son would, as he often does, fashion his grilled chicken into a spoon and eat only ketchup.

My kids, like many kids, are finicky. They are hardly amused when I present their well-balanced meals at dinnertime.  When they were younger, they used to be enthralled by the mystery of mommy’s food.  They were seemingly convinced that I was eating something as fascinating as strawberry ice cream for breakfast while they were eating oatmeal and were desperate to have some.

That trick worked for a while.  I would say, “You can’t have any of this egg white and turkey with avocado. It’s an exotic mommy food.” Which in turn, only made them want it even more. I would feign not wanting to give in.  They would squeal in delight for avocados and wheat grass.  Then they wised-up.  I’m proud of this intellectual growth, but I needed a new trick. 

The Protein Sneak.  I’ve found ways to sneak protein into the foods they eat.

I’m dating myself, but I was a child of the ’80s.  Neon, fanny packs, and chia pets… yeah, those ’80s.  In that time, the food fad was “fat free.”  Remember that? This fad gave birth to ideas such as, “Candy is good for you because it’s fat free.” This was before Atkins, the more sensible South Beach diets, and the subsequent low-carb revolution.  The health trends then continued with fat free, low carb, high protein and on and on.

Growing up with just my mother in the very health and image conscious Southern California, diet trends were, in fact (for better or worse?), a topic in our house. It was easy to kick the fat-free idea, once we lived with it for a while. But for some reason, the high-protein way of eating resonated with my mother; and I was on a protein overload through most of my teens. 

Maybe it made more sense???  Even now, I can hear my mother in my head saying:

“You feel tired? Did you eat enough protein this morning, honey.”

“You have a headache? I’ll make you some salmon with cottage cheese.”

In my mother’s mind, every ailment can be solved with a high-protein diet. While I don’t have quite my mother’s enthusiasm for protein, I do think it is a necessary component of a well balanced diet for my kids.

For protein, I use the big three: egg whites, plain Greek yogurt, and grains (quinoa, amaranth)/beans. I sneak these three into the foods that my kids love; and usually, get away with it.

Sneak #1: Egg Whites

Egg whites are great because I can use them in their liquid form, or in a solid, hard-boiled form. When in a liquid form, I add them into the ricotta in lasagna or add them to meatloaf or soups. The egg whites in the hard-boiled form or cooked form are even better. Hard-boiled egg whites can be cut into shapes or added to pastas and covered with sauce like pesto or cheese. My kids eat them as if they are part of the pasta.

Sneak #2: Plain Greek Yogurt 

I use plain to avoid extra sugars that can be found in vanilla or flavored types. Yogurt can be used in the same way that liquid egg whites are used. I also give it to my kids as yogurt instead of regular yogurt and add a bit of cinnamon or agave for flavor.   It can be used instead of milk for their cereal.  I will substitute Greek yogurt in lieu of adding butter and milk to macaroni and cheese. Or a real treat is: plain Greek yogurt blended with milk and frozen strawberries for a “summer smoothie.”

Sneak #3:  Grains & Beans

This one is a simple one. I substitute low protein grains like rice and pastas for higher protein grains like quinoa and amaranth. At first, I would hide these under sauce or mixed in with the familiar rice and pasta. Then over time, they were used to seeing these grains and now accept them more readily. Beans are great too because they can also be added to many dishes including, lasagna, pasta dishes, rice dishes, Mexican dishes, meatloaf, etc.  One of my favorite things to do with beans is to make paste, just by smashing them. I then put this paste as the bottom layer on a homemade pizza. Covered with tomato sauce and mozzarella, it makes the perfect protein sneak.

If you are kids are anything like mine, getting them to eat a balanced meal can be challenging. Hope you have fun with some of these sneaky ways to get protein into their diets. I’d love to hear about your results.

Natural Kidz® gear is here!  We are so excited to announce that our Natural Kidz Shop is now live!  We offer a variety of original designs featuring inspirational and positive messages on shirts, hoodies, bottles, bags, and more for the entire family.

Click the image below to be directed to our new Natural Kidz Shop.

Kathryn the Grape’s Magical Hour is a teen-hosted radio show that features interviews with a variety of special guests. This week on the show, Matalyn interviewed “The Blissful Chef,” Christy Morgan.  Christy is a wellness guru, a vegan chef, and cookbook author.  With so many Natural Kidz’ families seeking out healthy choices that appeal to the entire family, we thought this would be a great episode to share with you!

To listen to the show and/or download it for free on iTunes, click the graphic below.

Natural Kidz founder, Kathryn Cloward, who is also the creator of the award winning Kathryn the Grape children’s book series, was recently on the news sharing some self-esteem building tips to help empower children.  She was joined on the segment by Rachel Rainbolt, the founder of Ohana Wellness.  Here is the segment from San Diego Living.