kid health feb 2010 v 2

04/10/2023 1

Growing Bodies and Growing Minds

David Bilstrom MDCarla Heiser MS RD

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04/10/2023 2

LITTLE ADULTS

Little people

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A sign of the…. TIME

ADDInsomniaAutism

Anxiety

Stress

Obesity Autism Insomnia

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Inflammation is the basis of Disease

Contributes to heart disease, diabetes, cancer, Parkinson's, Alzheimer's, & autoimmune diseases-even wrinkled skin.

excess body fat, out-of-control appetites, food cravings, food addictions, diabetes, & the inability to lose body weight.

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Omega 3

• Studies show that if a mother takes omega-3-fatty acids when she gets pregnant and continues to take them throughout pregnancy, her baby will have “a higher IQ, less of a chance of developing ADD/ADHD, and a lower rate of dyslexia.”

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Martins D et al. Prevalence of Cardiovascular Risk Factors andthe Serum Levels of 25-Hydroxyvitamin D in the United States.Arch Intern Med. 2007;167(11):1159-1165.

Vitamin D Deficiency – USA <30 ng/mL 25(OH)D

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2006 Obesity in Children andAdolescents

• Pediatric overweight has Tripled in the last 40 years

2009• 15.6 % at risk for overweight

– (BMI 85-95th percentile)• 16.3 % overweight

– (BMI ≥95th percentile)• 11.3 % obese

– (BMI 97th percentile)

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Obesity Trends in Children

• ~ 15% of 6-19 years olds are overweight (1999-2000)

• 4 % increase (NHANES III 1988-94)

Ogden Cl, Flegal KM,Carroll MD, Johnson CL 2002 Prevalence and trends in overweight among US children and adolescents, 1999-2000. JAMA 288:1728-17321999-2000 National Health and Nutrition Examination Survey (NHANES IV)

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Diabetes in Children and Teenagers

• Type 2 Diagnosis– 2010: ~ 45% – 1994: 5%

• CDC – 1 in 3 children will develop Type 2 diabetes unless

changes occur in diet and exercise.

Journal of Diabetes Care 1999 Feb; 22(2): 345-54

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Weight and Body Composition

• Girls with – higher body fat % at age 5, – higher BMI or waist circumference at age 7

start puberty early • Early development

– increased lifetime estrogen exposure and cancer risk

Pediatrics 2003;222:815-821

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Total Prevalence Diabetes

• Under 20 years of age– 186,300, or 0.22% in this age group are

diabetic – ~ 1 in every 400 to 600 children and

adolescents has Type 1 diabetes – 2 million teens (1 in 6 overweight

adolescents) aged 12-19 have pre-diabetes

ADA 2007 National Diabetes Fact Sheet

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Probiotics

• Probiotics started at infancy and continued throughout life will change short and long term illness patterns.

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Establishing Probiotics

• At birth sterile digestive tract • Colonized within the first few days • Mainly, bifidobacteria (breast-fed infants)• Colonization leads to:

– 100 trillion bacteria– 70% of human immune system localized in digestive tract

• Accounts for half of the volume of contents in the colon

2009, The Institute for Functional Medicine

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Nourish to Flourish Top Four:

1. Nutrient Quality– Good Multivitamin &

Mineral– Vitamin D & calcium– Limit sugar/processed

carbohydrates– Protein and Good Fat– Omega 3 & good fats

2. Sleep– Repair, grow and develop– 7+ hours = 30% less risk of

breast cancer

3. Healthy Digestion– Start probiotics early

4. Active Lifestyle – metabolism– weight and body composition

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Vitamin D Actions

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Sensible Sunlight

The body makes vitamin D, when exposed to sunlight

Topical Sunscreen BLOCKS VITAMIN D production by 97-100%

Older adults who don't get enough vitamin D are at increased risk for poor physical performance and disability.

Difficult to get enough from food.

Dark skinned people & people who live in the northern latitudes need more.

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2010 Recommendations to Get Sufficient Calcium and Vitamin D

New Rx:

4,000 -6,000 IU a day More if there is a

deficiency People with deficiencies,

and those with osteoporosis may need more

Optimal levels: 70-80 mg/dl

Sources of Vitamin D: Cod Liver Oil Oily Fish Organic, 2% milk , cheese Unsweetened active culture

yogurt (Greek style)

Almond & Coconut Milk Unsweetened (0 g sugar)

Eggs (yolk) or liver Supplements

monitored by a licensed professional

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National Osteoporosis Foundation: http://www.nof.org/prevention/calcium.htm [BC Health Files. Food sources of calcium and vitamin D.] http://www.bchealthguide.org/healthfiles/hfile68e.stm

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Probiotics

Food Sources• Active culture dairy• Fermented Products

– Vegetables– Kim chi– Sauerkraut– Pickles

Strategies to promote growth• Inulin Fiber

– Viv Agave

• Low sugar• Promote alkalinity

– Lemon– Apple cider vinegar– Vegetables

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Sugar & Flour• Fuels bad bacteria

• Causes inflammation• Alters cellular metabolism• Aggravates energy systems• Impairs blood sugar balance

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Rx: Take the Red Out

• Limit aggravating foods

• Limit sugar & refined carbohydrates

• Limit ‘bad’ fats– Trans fats– Refined, commercial

oils

• Eat ‘good’ fats– Omega 3

• Fish Oil• Flax Oil

– Olive oil types

• Eat whole foods• Include vitamin,

mineral & anti-oxidant rich foods

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Glycemic Index

GI What it means Examples

Low Food is broken down slowly, and blood glucose levels rise slowly

Apples, vegetables, whole grain bread, nuts

High Food is broken down rapidly, and blood glucose levels rise quickly and sometimes drop quickly (spike)

Candy, cookies, regular soda, potatoes, white bread

• The “glycemic index” or GI is a measure of how quickly a food gets turned into glucose

www.glycemicindex.comUniversity of Sydney, Australia

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Fate of Carbohydrates

Sugar

- Energy (Fuel)

- Storage

* Muscle or liver

* Fat

-Inflammation

* Fueling the fire

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Carbohydrate Distinctions

Fast & FuriousSugar & refined, processed starchesSkim milk

Sticky CarbohydratesGrains: breads, rice, cereal, pasta, crackers

Slower & SteadierLegumes, root vegetables, non-starchy vegetables,

low glycemic fruits2% or whole milk

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Understanding Carbohydrates

• Breakfast– 2 cups Honey Bunches of Oats– 12 oz. skim milk– 1 banana

• 110 g total carb• Converts to 27 tsp. sugar within an

hour• > OGTT

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Advanced CarbohydratesCal Carb (g) tsp. sugar

Bagel large 337 66.2 16

MILKY WAY Bar 1.9 oz 244 38.1 10

NUTRI-GRAIN Bars, fruit 1bar

136 27.0 8

Corn flakes 1 c 90 21.7 5.5

Granola .5 c 226 40.2 10

QUAKER Multi Grain Oatmeal, dry

.5 c133 29.4 7.5

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Advanced CarbohydratesCal Carb (g) tsp. sugar

Bread, white 1 slice 69 13.2 3.5

Bread, whole wheat 1 slice 69 12.3 3

Bread, sprouted wheat 1 slice 69 12.4 2.5

Pancakes, plain 5 “ diam 90 15.7 4

Pancakes, whole wheat 5” diam 92 11.6 3

Pancakes, cornmeal 4” diam 42 6.7 1.5

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Portion Conundrum

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Mediterranean Diet Pyramid

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Strategies

• Change Breakfast• Balance Meals• Give Choices• Eat Wholesome Foods• Eat Less Fast Food• Change Beverages

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Chef Jacquie’s Recipes

• Almond Pancakes• Nut Muesli • Walnut Cinnamon Crunch• Almond Quinoa Cereal• High Pro Oats• Breakfast Bars• Very Vanilla or Choco Milk

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Salmon & Wild Cold Water Fish

What We Know:– 1 to 3 times/month

protects against stroke – 4 times/month reduces

the risk for atherosclerosis & vein thrombosis by 30-45%

Wellness Rx:– 2-3 times a week

Benefits:• Stimulates leptin & improves

insulin – Lessens obesity– Regulates food intake,

body weight & metabolism• Alertness, Clarity & Calm• Staying Power• Energy• Better Sleep, Digestion &

Mood

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Omega 3 Rich Fats & Oils

• Cod liver oil: (flavored) 1 tsp.

• Flax oil blend: 1 Tbsp.• Walnut oil: 2 Tbsp.• Cold Water Fish:

– Salmon– Ahi or yellow fin tuna – Trout – Cod – Sardines 33

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Nuts & Seeds What We Know:

> 5 servings/week reduces heart attack risk by 60%.

People who eat nuts are generally thinner, & have better bones. They are also at a lower risk for cancer & inflammation.

Lower blood cholesterol, triglycerides & LDL.

Benefits: Manganese & other

antioxidants Magnesium, boron, zinc –

(heart & bone health) Vitamin E, folic acid, copper,

& the arginine (human growth hormone.)

Tryptophano Makes serotonino Stabilizes carb metabolismo Reduces depression o Boosts relaxation & sleep.

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Monounsaturated Rich

• Avocado• Canola or Olive oil• Olives• Hummus• Tahini• Raw nuts & seeds

– Almonds – Cashews, walnuts– Sesame, pumpkin – Natural nut butter

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Healthy Growing Minds

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It Takes a Village

• Focus on whole health, real food– Living style, nutrition, physical activity

• Provide “can do” nutrition strategies versus traditional dieting– “Right” versus “wrong”

• Support decisions with evidence-based nutrition strategies

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The Oasis Center for Health

201 Ogden AvenueSuite 115Hinsdale, IL 60521630.325.2880