Feed Your Brain

As more and more research is confirming, the ADDer has unique dietary needs that, if ignored, magnify our ADD demons. But properly feeding our unique brain goes beyond food to include the right amounts of exercise and rest.

Four cardinal rules for the ADDer diet are 1) Sugar is bad, 2) Carbs Kill, 3) Protein is Power, and 4) Omegas are Mega. They’re pretty self-explanatory, but brief details on each to follow. Meantime, cut out the sugar, reduce simple carbs, up the protein intake and get some Krill Oil supplements (Omega-3s)!

Sugar is bad because it jacks up your blood glucose briefly, giving you a spurt of mental energy, but then dissipates just as fast, leaving your brain in the gutter and jonesing for more sugar like a two-bit junkie. Twinkies no more. You CAN’T have your cake and eat it, too. And watch out for hidden sugars – in cereals, “healthy” juices, etc.

Carbs Kill because they TURN INTO sugar, and we already know how much Sugar is bad. Now, not all carbs are created equal: complex carbs are safe – whole grain breads/cereal, brown rice, yams, veggies, seeds and nuts. But steer clear of simple carbs -- WHITE foods, which are often processed and useless to the ADDer brain.

Protein is Power because it actually triggers alertness-inducing neurotransmitters that help us focus. Get quality proteins from fish, lean meat, beans, eggs, dairy and protein drinks or powders. And if you use protein drinks/powders, make sure they’re not loaded with sugar, cuz, right -- Sugar is bad!

Omegas are Mega! Essential fatty acids like omega-3s and -6s found in cold-water fish can improve brain function/memory. So get more of these with fish or krill oil supplements pronto. To get both omegas AND protein, put walnuts, pistachios, pine nuts and sardines on your grocery list. Do it now!

Harvard doc John Ratey says, “Exercise stimulates a brain chemical that acts like Miracle-Grow for the brain.” Yep. When blood is pumpin’ and sweat is drippin’ your brain’s crankin’ out ADD-crushin’ chemicals. Any exercise is great, but you only benefit from VIGOROUS exercise: e.g., at least 20 minutes of cardio. Now get out and walk/run/cycle!

ADDers have the unique ability to get all wired up at night – no matter how tired -- and all wound down in the day when we should be alert. Gotta strike a healthy relationship with sleep, the third key brain feeder, cuz the less sleep we get, the weaker our brain and the more our ADD demons run the show.

Sleep tips - *No sugar/caffeine after 5pm *No media less than an hour b4 bed (TV, checking emails are like CAFFEINE when done near bedtime. It’s not relaxing, IT GEARS YOU UP) *Protein snack – e.g. cottage cheese – a couple hours before bed *Consistent pre-bedtime ritual – whether bath, book or meditating, it signals to your body/mind, it’s time…to wind…down.

tbc

This week's ADHD Solution is: The SOP.

It’s fun to figure stuff out. Re-figuring out the same thing for the third or fourth time? Not so much. It’s extremely frustrating when you know you’ve done something before, but you can’t remember how you did it. I think people with ADHD encounter this more often than the average person. And man! Is it ever annoying.

I just finished getting ready for my year-end meeting with my accountant. (High five, anyone, for being over a month early?) As a small business owner, my taxes are somewhat complicated. But this year’s preparation was substantially easier than it used to be. Why? Because two years ago, I had the foresight to create an SOP for myself.

SOP stands for Standard Operating Procedure. They’re used in business, industry, and the army to describe any procedure that gets done in a certain way. An SOP is basically a cheat sheet that lists the sequence of steps. It removes all the guesswork. There’s no job too big or too small for an SOP. They can be created for anything. How to process payroll. All the things you review with your child after school. What you need to do in the morning, or before bed.

Following an SOP is easy. Writing one isn’t too hard either – just jot down the steps as you complete them. It doesn’t have to be pretty. The trick is being able to find the right one when you need it, and keeping it updated when things change. Some companies create manuals and keep them on a shelf. That makes me itch! The problem with that approach is that the SOPs don’t get updated when the procedures inevitably change. Once they’re out of date, they’re worse than useless, because they’re wrong. Better to store and access them electronically. You can create word processing documents, or use something like Microsoft Outlook tasks, which is what I do. I created a separate task folder that contains nothing but SOPs. I like putting them all in one place to make keyword searches easier (handy when you can’t remember if you created an SOP in the first place, much less what you might have called it). So today, all I had to do was go into my SOP folder and search for “taxes”. I had my cheat sheet in less than a second. I think my accountant will be pleased again this year!

What recurring projects do you struggle to remember how to do? Create SOPs as you work through them. It’ll be much easier next time. And, you won’t forget any important steps.

www.adhdsolutions.net

This week's ADHD Solution is: Keep track of bills.

Another late fee? Ouch. Setting up automatic payments in your bank’s online bill pay system can help. But you still have to record the payment to avoid overdrafting your account, and it doesn’t work with bills that aren’t the same every month.

Here is a simple, effective system for keeping track of bills so they get paid on time:

1. Designate a spot on your desk (or wherever you do this sort of work) that you’re going to see every day. Tiered bins work great for this.

2. When your mail arrives, open the bills immediately and discard the envelopes and any “stuffers”.

3. For each bill, find the due date, fold it back up, and write the due date along the short edge.

4. Sort the bills by due date, creating a stack with the bills that need to be paid first on top. Put the stack in the designated spot with the due dates clearly visible.

5. Glance at the stack every day and see if anything needs to be paid.

You could write all the due dates in your calendar instead, or use “tickler files”. Or if your bills are due close to the same time, having a regular “bill pay” day might work. But I like this system for three reasons:

1. It’s easy and requires no extra work

2. The bills don’t get misplaced

3. Seeing the actual bill somehow makes it seem more imperative than a calendar notation. It’s right there. See it, grab it, pay it.

What will you do with all the money you save on late fees?

www.adhdsolutions.net

10 Ways to boost productivity at work

Challenges of Having Adult Attention Deficit Disorder.

26 challenges of Having Adult Attention Deficit Disorder

Blurting things out

Clutter-physical leading to mental and emotional

Daydreamer

Defensiveness

Depression

Emotional self-flagellation

Forgetting things

Getting lost

Hypersensitivity

Hypersensitivity in relationships

Impatient, impulsive, distractive

Lacking attention/ wandering mind

Losing concentration during conversation

Losing things

Messy

Negative self-talk

Never finishes jobs

Often occupied with self or easily distracted so difficult to maintaining Concentration

One-upmanship

Organizational problems

Over talkative

Pessimistic

Procrastination

Time management

Undisciplined

Unfocused, disorganized, forgetful

4 Ways to Deal with the Challenges of Attention Deficit Disorder

Four possible ways to deal with the negative aspects/challenges of ADD

1. Deal with the problems yourself

2. Delegate the problem

3. Ignore it

4. Partner with someone to assist you in dealing with the challenge. I.e. an Adult ADHD coach, therapist, professional organizer, friend, family member, work colleague etc.

62 Specific examples of how to deal with the challenges of Attention Deficit Disorder

Acupuncture

Analyze the situation

Ask for feedback

Medication

Be somewhat vigilant – try not to go overboard

Brain storming, being visual

Break down into tasks and schedule time

Calm down

Carry a map

Cheery things help.

Day timer – write down what needs to be done and when needs to be done

Double check directions

Emotional alchemy

Exercise always helps.

Give another reminder – on door, bed, and chair before going out

Go to course offered by Paul Talbot clear the clutter

Have a list

Have someone call to, remind me to go, or to say how long it takes to travel to a Place.

Have two garbage bags #1 keeping #2 not keeping start sorting!

Hire a coach

Hire a clutter consultants (delegate)

I need an assistant but not a pushy, driving type.

I need to stay calm to keep moving to get ready for appointments.

Invisible clock

Learning to listen to your wife

Leave early

Let people know the challenge and to try let them know what will help (not to Interrupt).

Let them know when you’ve lost your train of thought

Listen (don’t judge)

Listen (not wait to talk, truly listen)

Listen and make people feel they are heard (non-verbal communicator)

Listening, not judging, not getting bored

Make sure to turn off all other distractions.

Make a list of things to be done and when

Meditation

Minimize distraction

Music helps.

Organize projects, plans, ideas

Organizing and removing clutter

Pause, check in with self before speaking

Plan conversation, topics during meeting

Plan out subjects/goal for conversation

Relax

Remove distractions

Schedule in rewards/fun

Schedule what you need to do and when you need to do it

Set clocks fast

Slow down

Start with one thing at a time

Stop, pause, breath, act.

Supplements also help; they're natural and nutritional.

Talk about adhd so others can become better informed

Tell yourself to wait without interrupting

The invisible clock.

Therapy

Tie string to hand

Timer

Try medication

Use day timer

Use rewards when getting goals

Using calendar and getting in habit of checking it regularly

Yoga classes

If you want some help in dealing with the challenges of Adult ADHD, consider the benefits of getting some personalized practical help by an http://www.addcoach4u.com/adhd-coaching/benefitsofbeing.htmlexperienced Adult ADHD Coach who has ADHD.

(www.addcoach4u.com)

Diagnosing ADD/ADHD in Adults

Do you think you have ADD/ADHD? Find out how the disorder is diagnosed in adults.

By Regina Bussing, MD

For years, health professionals believed the signs and symptoms of ADHD vanished by the time a child became a teenager, with no long-lasting effects. Now they know that as many as two out of three children will continue to battle the disorder into adulthood. In addition, they are finding that an increasing number of adults who were misdiagnosed with other psychiatric conditions (such as a learning disability or attitude problem) or who went undiagnosed through childhood and adolescence actually have ADHD. For these individuals, ADHD can wreak havoc with personal relationships and pose problems at work; they also may be prone to substance abuse and depression. But with proper treatment, adults can learn to harness and capitalize on the extra energy and ingenuity often associated with the disorder.

To diagnose ADHD in adults, practitioners conduct a thorough review of their childhood, take a detailed behavioral history and assess their academic and job performance. Family relationships and the nature and quality of friendships are evaluated. Sometimes family members are asked to help identify symptoms or behaviors consistent with the disorder.

Interestingly, some adults who do not have ADHD may label themselves as having the disorder, even though they did not exhibit its disabling symptoms during childhood — a prerequisite for the diagnosis. This social phenomenon puts some adults at significant risk for a misdiagnosis. Meanwhile, women may be underdiagnosed because of a pervasive belief that girls do not develop ADHD.

• Symptoms of ADHD in adulthood mirror those most commonly noted in childhood.
• Adults with ADHD are at particular risk for low self-esteem or increased frustration. They also are likely to struggle on the job due to difficulties with staying focused or organized.
• Many adults may have been previously misdiagnosed with other psychiatric or behavior conditions or may have been incorrectly labeled as having a personality or character disorder.
• Counseling can help adults understand how ADHD may have contributed to the challenges they've faced through the years in personal relationships and work performance.
• Stimulants often effectively manage the symptoms of ADHD in adults. Sometimes antidepressants can alleviate depression or the symptoms of co-existing disorders such as anxiety or obsessive-compulsive disorder.

(www.everydayhealth.com)

6 Diet Tips for Children With ADHD

Diet is an important tool is managing symptoms in children with ADHD. Learn about the value of adding fresh, organic foods and certain supplements to your kids' diet.

By Katherine Lee

Medically reviewed by Pat F. Bass III, MD, MPH

Diet may play a significant role in managing symptoms in children with ADHD. Adding certain foods and nutrients that may boost brain function, eliminating foods that seem to worsen ADHD symptoms, and trying other diet and nutrition tips to improve your child’s diet may all help with ADHD.

1. Eliminate Processed Foods

Recent research has shown that people with ADHD are more likely to be sensitive to food dyes and other additives typically found in processed foods. “The more you stick to whole foods, the better,” says Sally Hara, MS, RD, a spokesperson for the American Dietetic Association and a nutritionist in Kirkland, Wash.

“Parents today are into convenience such as packaged food and fast food,” says Elizabeth Strickland, MS, RD, an integrative dietitian specializing in ADHD and autism in San Antonio, Texas. “But food is critical for brain function. Natural vitamins and natural fiber are important. Make time to cook real food.”

One strategy is to cook dinners for the first few nights of the upcoming week on a Sunday. Then all you’ll need to do is reheat your homemade meals. Another way to get kids into eating fresh food is to involve them in growing a vegetable garden. “Kids are more likely to eat things they’ve grown,” says Hara.

2. Put Protein in Your Kids’ Diet

Children with ADHD need protein along with complex carbohydrates, especially at breakfast, says Hara. She says studies have shown that kids who eat sugary carbs for breakfast, such as a donut, were fidgety and hungry before lunch. Switching to whole grains is good, but not good enough — youngsters who ate protein were the ones who didn’t have these problems. By combining an immediate source of energy — the carbs — and a later source — the protein, kids were able to stay still and focus more, says Hara. Ideas for a balanced breakfast for a child with ADHD are scrambled or boiled eggs or a piece of turkey on whole-grain toast.

Note that stimulants such as methylphenidate (Ritalin) can decrease appetite, which can then result in a drop in blood sugar and affect concentration and attention, and they also don’t work as well when kids haven’t eaten — another reason breakfast is important. If your child is not hungry for a full meal at breakfast, try a smoothie with protein powder or, as a last resort, an energy drink, says Hara.

3. Think Organic

A recent study found that kids with high levels of common pesticides in their urine were significantly more likely to have ADHD than kids whose pesticide levels were lower. “Organic is definitely a benefit,” says Hara. “It depends on the individual’s sensitivity. I can’t see a downside to organic, and it takes out any possibility of chemical reaction.”

Adds Strickland, “Buy organically grown fruits and vegetables as much as you can afford. Pesticides contain arsenic, which is a neurotoxin that damages the brain. It can cause problems with attention, hyperactivity, and aggression.” Pesticides also contain lead, which can lead to ADHD and impulse control problems even in small amounts.

4. Avoid Trigger Foods

Recent research has shown that diet contributes to ADHD, says Strickland. Elimination diets, such as the Feingold Diet, can help parents pinpoint foods that may be contributing to a child’s ADHD symptoms. “Certain foods can cause headaches, GI [gastrointestinal] tract problems, and itchy skin,” says Strickland. These symptoms can then become a part of everyday life.

Eliminating foods with artificial colors, flavors, and preservatives from a diet and then gradually adding foods back one at a time can help parents identify those causing problems, says Strickland. A gluten and casein-free diet can be helpful for a child with gastrointestinal problems and headaches, she says. Casein is a protein found in dairy foods.

Many kids on such a diet find that they have improved gastrointestinal function, better sleep (since tummy troubles can cause kids to wake up throughout the night), and improved behavior and concentration. Today, making substitutions for gluten in a child’s diet is easier than it used to be. “Start introducing new foods such as gluten-free pasta, rice flour, and corn tortillas,” says Hara.

Another tip to keep in mind is that a prolonged drastic elimination diet may not be necessary. “The Feingold Diet removes every possible trigger,” says Hara. “But why eliminate things that may not be a problem? Gradually, over time, you can add things back slowly.”

Hara cites her own son, 12, who was diagnosed at age 5 with ADHD. “He can tolerate milk once a week, but not more than that,” says Hara. “Kids can eat up to their tolerance level.”

Another way parents can help identify trigger foods is by carefully observing their child. “When my son was little he would say ‘my head hurts’ after five minutes of reading,” says Hara. “But when we took the offending foods out, we realized it was his tummy that hurt. For kids, we may think it’s picky eating when it’s really careful eating. Their mouth may itch or their tummy may feel upset.”

5. Consider Supplements

Strickland says that children are not getting enough of the nutrients that are important for brain and nervous system function. Fewer mothers are breastfeeding, she says, and fewer people are eating fish because of concerns about contaminants such as mercury. “Today’s diet is deficient in omega-3 fatty acids,” Strickland says.

This lack of brain-boosting nutrients is compounded by the fact that people eat too much pre-packaged food high in preservatives and trans fats. “Trans fats interfere with omega-3 fatty acids in our body,” says Strickland. “Multivitamins and supplements are critical. You see improvement in symptoms in children with ADHD.”

The B vitamins and B6 in particular along with omega-3 fatty acid supplements may help. Talk to your child’s pediatrician and nutritionist first and, if you decide to try them, make sure the vitamins are free of artificial colors and flavors and look for a fish oil supplement with no mercury, says Strickland.

6. Evaluate Caffeine

As surprising as it may sound, a stimulant like caffeine can be good for a child with ADHD. “For my son, caffeine knocks his behavior into place,” says Hara. She sometimes gives her son a Coke after school. It can help him focus on his homework and improve his concentration, and it wears off in time for bed.

When looking for solutions to manage your child’s ADHD symptoms, experts say that patience and perseverance are crucial. “With kids, you can’t change a diet overnight and you can’t expect behavior to improve immediately,” says Hara. “Work with a dietitian who’s trained in food sensitivity or ADHD.”

(www.everydayhealth.com)

Daylight Saving Survival Guide

Losing an hour of sleep this weekend (Note from blogger: US, in Middle Europe on 27 March 2011, find your DAYLIGHT SAVING TIMES 2011 here) won't just make you tired — it can also cause some serious health risks. Follow these smart clock-changing tips to minimize the damage.

By Katie Kerns

Wednesday, March 9, 2011 — You’ve got good reason to dread turning your clocks ahead this weekend, and it’s not just because you’ll wake up a littler groggier.

Research shows that losing an hour of sleep during the spring Daylight Saving Time change (time skips ahead one hour at 2 AM this Sunday, March 13) is a bigger deal than you might think. A 2008 New England Journal of Medicine study found that the incidence of heart attacks significantly increased in the three workdays following the switch. (Conversely, heart attack rates dipped in the fall when we gained an hour of sleep). According to the researchers, disruption in the body’s circadian rhythm may have taken a toll on heart health.

Further, the National Highway Traffic Safety Administration (NHTSA) warns that drowsy driving leads to nearly 17 percent of fatal crashes and 25 percent of car-accident-related deaths occur in low-light environments. If you’ve gotten used to a sunny morning commute, driving in a dimmer setting can compromise your alertness and safety.

But you can protect your health this weekend by using a few smart tricks to minimize your sleep loss. Follow this hour-by-hour plan from leading sleep specialists.

This Week

• 4 Nights Before DST: Move Your Bedtime Back 15 Minutes
  Head to bed a tad earlier than your usual turn-in time. The next night, go to bed 15 minutes earlier than that. Two nights before the switch, cut the lights another 15 minutes earlier, and on the last night, do it once again. “If you try and go to bed an hour earlier without preparing for it, you’ll never fall asleep,” says Michael Breus, PhD, a clinical psychologist and author of Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health.

On Saturday

• 6 Hours Before Bedtime: Quit the Coffee
  If you’re caffeine sensitive and consume it late in the day, the stimulant can prevent you from falling asleep at night, says Tracey Marks, MD, psychiatrist and author of Master Your Sleep: Proven Methods Simplified. 
• 4 Hours Before: Put a Cap on Nightcaps
  Think booze helps you snooze? Turns out, alcohol decreases slow-wave sleep — the restorative kind you need to wake up feeling refreshed and alert. For maximum rest, Dr. Breus suggests teetotaling the entire week before Daylight Saving Time.
• 2-3 Hours Before: Change Your Clocks
  Don’t wait to turn your clocks forward on Sunday morning when you wake up, says Dr. Marks. “If you do it in the evening the night before, the time change won’t be as much of a shock on your body,” she says.
• 1 Hour Before: Log Off
  Turn off the electronics — that means no more Facebook, TV, or texting. “This isn’t the time to catch up on work e-mail,” says Aparajitha Verma, MD, medical director of the Sleep Disorders Center at the Methodist Neurological Institute in Houston. Marks also recommends that you stop drinking fluids at this time (so a full bladder won’t wake you up and disrupt your slumber).
  
  Now’s a good time to dim the lights in your home and create a relaxing, sleep-friendly environment, says Marks. Read a book, cue up soothing music, or take a dunk in the bathtub. The dip in body temperature that follows gets your brain in sleep mode.
• Bedtime: Lights Out
  Lights out means just that — all lights should be turned off. “Our body clocks are regulated by temperature and light,” says Marks. Cool the temperature in your room to 68 to 74 degrees. If you tend to overheat when you sleep (common in perimenopausal and postmenopausal women) consider turning on a fan.

On Sunday

• 1 Hour After Waking Up: Soak Up Some Sunshine
  Exposure to bright light first thing in the morning cues your body to stop churning out the “sleep hormone” melatonin. Take a 20-minute stroll with your family or friends to start the day with some spring in your step.

(www.everydayhealth.com)

Is Blue Cheese Gluten Free?

by momcooksglutenfree.blogspot.com

Ah, the great debate. Is blue cheese gluten free? Quite a few posts have sparked some passionate discussion regarding whether or not blue cheese is gluten free.

I'd let this one go, as I think the lively debate tends to bring out some great points and perspective. However, in this case, I LOVE blue cheese and for all other blue cheese lovers who are gluten free, I thought you should know that there are brands of blue cheese that you can enjoy...that are naturally gluten free!

In the gluten free community, blue cheese has been on the "no no" list for years. The myth behind why "all blue cheese has gluten" (not true) is actually based on fact. Partial truths aside, it is important to be educated in the process to truly deliberate the sanctity of the perpetuated rumor that abounds.

Once upon a time, and still today in some cases in Europe where they actually have CAVES, cheesemakers added mold grown in bread during an additional step in the ageing called, "needling." That's what gives it the blue/green streaks. Mold.

"Original recipes for Roquefort cheese required that cheesemakers leave loaves of rye bread in the caves near the town. The loaves became hosts to the ambient mold in the air. After a month or so, the mold inside the loaves of bread was dried, ground and combined with cheese curd. (Remember, the bread simply acted as a host for the ambient mold spores in the cave; Penicillium Roqueforti is not the same type of mold that grows on any old loaf of bread one might leave out.) To further encourage the growth of mold that flavored the cheese, the wheels of cheese were aged inside the caves.

Today, most cheesemakers use commercially manufactured Penicillium Roqueforti cultures that are freeze-dried. Anyone can order powdered cultures in the mail."

The commercially manufactured Pencillium has nothing to do with bread. The legend of the bread is confined to the cheesemakers who used caves.

For more from the About.com article, read HERE.

However, today in the 21st Centurty, it seems that there are just as many blue cheeses are made with a laboratory version of blue mold as there are cheeses containing wheat. One thing I learned during my research was that some companies just flat out add wheat! Why? I have no idea. But wheat is listed as an ingredient in some brands. That means that they actually, purposely added wheat.

The short answer to, "Is blue cheese gluten free?" is, "Well, it depends."

Yes. You can buy blue cheese gluten free.

Yes. Some blue cheese brands are made with wheat.

When in doubt, leave it out.

When craving blue cheese, simply check with the manufacturer. (okay, just Google "blue cheese + brand name + gluten free" or go to the brand's website and type "gluten free" in the search)

But wait! There's more!

To save you a little time, here are some gluten free blue cheeses that actually say GLUTEN FREE on their site.

http://www.belgioioso.com/

http://www.rosenborgcanada.com/english/index.php

http://pointreyescheese.com/index.html

What Causes Attention Deficit Disorders?

Although there are no exact causes of ADHD, doctors have narrowed down certain themes that are common in its occurence.

By Regina Bussing, MD

Doctors do not know exactly what causes ADHD. Through the years, they have speculated that toxins, abnormal fetal development, diet, injury or poor parenting are to blame.

The earliest research into what is now known as ADHD dates back to 1902, when a British pediatrician described 20 children who were "passionate," obstinant and unable to control their impulses. At the time, he suggested a brain injury might be the key. This has not been confirmed as a cause in most cases. Since then, practitioners have observed that faulty genetics is the more likely culprit.

Today, scientists are scrutinizing genetics for answers. Many now suspect a series of malfunctioning genes may obstruct the normal secretion of chemicals that guide communication among cells in areas of the brain responsible for inhibition and self-control. This breakdown leads to a loss of self-control, impeding other brain functions responsible for maintaining attention. In fact, the brain regions involved have been shown to be smaller and less active on scans taken from children with ADHD compared to those taken from healthy children.

Just what may be causing the reduced size of these brain regions is not yet known. Again, researchers hypothesize a genetic mutation may be to blame. Many now believe that more than one gene plays a role in ADHD. Evidence shows relatives of children with the disorder are significantly more likely to develop it than children from unaffected families. Furthermore, the children of a parent who has adult ADHD have up to a one in two chance of also developing it. And studies of twins have placed the risk of ADHD in a child whose identical twin has the disorder at up to 18 times that of a non-twin sibling of a child with ADHD.

While birth injuries and maternal alcohol or tobacco use may be factors in some cases of ADHD, most experts agree those factors account for less than 10 percent of cases.

As scientists seek clues in the hunt for a definitive cause, many insist that a number of the world's great inventors, artists and thinkers have exhibited traits of attention deficit disorder — and have succeeded because of it, not despite it.

Robert Frost, Frank Lloyd Wright, Samuel Taylor Coleridge, Virginia Woolf, Thomas Edison and Nikola Tesla are examples of creative individuals whose behavior could also be interpreted as the inattention, impulsivity and hyperactivity of ADHD.

Does poor parenting cause ADHD?

No. But some parenting practices can complicate the course of ADHD and lower the success of treatment, such as inconsistent discipline, inconsistency between parents or between parents and the child's caretaker, or inconsistency over time (such as enforcing rules one day but not the next). These practices do not cause ADHD, but they can make life more difficult for these children and complicate treatment.

(www.everydayhealth.com)

An ADHD Treatment to Improve Behavior

With ADHD, parenting can be a nightmare. But an ADHD treatment called behavioral intervention may help. Discover why.

By Kristen Stewart

Medically reviewed by Pat F. Bass III, MD, MPH

ADHD behavior issues can range from difficulty in paying attention and staying on task to impulsivity and hyperactivity. So for children with ADHD, or attention deficit hyperactivity disorder, even simple tasks like cleaning their rooms and doing their homework can border on the impossible.

But a treatment called behavioral intervention could help. “The focus of behavioral interventions [that is, behavior modification] is to change behavior,” says Erin M. Floyd, PhD, a clinical psychologist in Atlanta. Behavioral interventions involve reinforcing desirable behaviors through rewards, and discouraging unruly behavior through punishment and limit setting.

Behavioral Intervention as an ADHD Treatment

The uses of behavioral interventions can range from implementing routine and structure, to teaching social skills, and even working with caregivers on how to provide constructive feedback. They can be used at home, at school, and even in special places such as summer camp.

“Adults and kids with inattentive ADHD cannot start and sustain boring or semi-boring activities such as homework (over time ‘cannot’ gradually becomes ‘can’ with proper accommodations),” says Gary M. Unruh, MSW, LCSW, a practicing clinician in

Colorado Springs, Colo., and author of Unleashing the Power of Parental Love. “The treatment is behavioral intervention: What the ADHD person and support persons [parents and teachers] must do is to accommodate for what the ADHD person currently cannot do.”

For example, a common approach to help a child with ADHD is to assign fewer math problems for homework and use a reward chart to encourage the child to complete the assignment given. Then over time, as the child has begun to succeed with the lightened workload, additional problems are added until the student is united with the rest of the class.

Does This ADHD Treatment Really Work?

The success of behavioral intervention depends on the severity of the individual’s ADHD behavior and the level of seriousness with which adults are able to make accommodations and offer rewards.

If the problem is moderate to severe — meaning that inattention or hyperactivity and impulsivity noticeably affect the person’s life 75 percent of the time or more, then behavioral intervention alone will not allow the person to reach his potential, says Unruh. “In this situation, medication, physical activity, and accommodations need to be utilized.”

Teachers and caregivers must also realize the importance of their role in child ADHD treatment. Many wrongly believe kids with ADHD are being lazy or irresponsible and are hesitant to offer accommodations to allow a child with ADHD to finish a task. Goals must also be reasonable, with the aim of starting small and building to bigger successes.

Pros and Cons of Behavioral Intervention

On the plus side of behavioral intervention, the treatment offers a concrete approach for improved behavior. “It provides structure and a plan for change,” says Richard Horowitz, EdD, a parenting and relationship coach in Flemington, N.J. and author of Peaceful Parenting: Parent Empowerment & Child Empowerment. “Small steps can be rewarded and built upon as the child progresses.” Also, as the individual experiences regular success, his self-esteem will grow.

As for the cons, behavioral intervention involves lots of time and effort. Caregivers must follow through on, and sustain, the behavioral strategies to continue benefits, says Floyd. For example, when rewards are stopped, or become less interesting to the child, the improved behavior is often affected. Behavioral intervention can also require a lot of consultation and coordination between experts and caregivers, which can be difficult and time consuming.

Before setting up a behavioral intervention plan, it’s important for the child to have a personalized psychological evaluation for a proper diagnosis and to understand what symptoms — inattention, hyperactivity, impulsivity — need to be addressed. Once these determinations are made, a doctor or therapist can help set up a specific intervention plan.

That said, there are some general parameters that can be helpful with many children, with and without ADHD.

For example:

• Choose just one or two behaviors to try to change at the outset — more than that can be overwhelming.
• Make sure you have the child’s attention. “Lower yourself to the child’s eye level and make sure he or she is looking at you when you are speaking,” says Nancy Konigsberg, MA, an occupational therapist specializing in pediatrics in N.J. “If you’re not sure the child listened — ask her to repeat back what you said. In doing so you will know whether she heard you and in repeating the directive, the child reinforces it to herself.” Also, remove anything that can be distracting such as TVs, computers, doodle paper, and so on.
• Use reward charts and keep them visible for reinforcement. If results are not being met, consider modifying the chart for different goals and rewards.
• Don’t be afraid to use time-outs for younger children and loss of privileges for older children when they do not follow directions.
• Be consistent. “Caregivers need to be consistent and follow through,” says Konigsberg. “Once you have taken a stand, you cannot change even if you think you made a bad choice. It sends the message that you might change your mind if they try hard enough.”

There’s no doubt ADHD parenting can tax your mental, physical, and emotional energies, but with some effort, behavioral intervention can often help. 

(www.everydayhealth.com)

7 Natural Ways to Treat ADHD Depression

Is ADHD causing depression? Help is on the way with these depression remedies.

By Marie Suszynski

Medically reviewed by Pat F. Bass III, MD, MPH

Living with attention deficit hyperactivity disorder (ADHD) can be difficult, and that can take a toll on all aspects of your life. Experts say that a full two-thirds of adults with ADHD have at least one other condition. For many, it’s depression.

In one study, researchers found that among 129 people who were referred to the clinic for anxiety, 28 percent had ADHD, and the most common disorder occurring with ADHD was depression.

“Folks with ADHD struggle more than folks without it, and more than people with other mental health diagnoses,” says Ari Tuckman, PsyD, a clinical psychologist in West Chester, Penn., and author of More Attention, Less Deficit.

What Links Adult ADHD and Depression

Part of the reason people with ADHD struggle so much is because the disorder is constantly there. “It’s present from childhood and doesn’t go away,” Tuckman says. “For folks with ADHD, there’s a constant and slow erosion of their quality of life.”

It also affects every aspect of life, including work, romantic relationships, friendships, and daily life management such as paying bills on time and staying organized.

Kids who have it are significantly less likely to graduate from high school and college, and adults with it are more likely to get divorced and to be fired from a job. “One study found that the average annual income [for an adult with ADHD] is something like $10,000 less per year,” Tuckman says.

Adult ADHD and Depression: Signs to Look For

It’s no wonder that people with ADHD can be prone to depression, but when you’re depressed it will be harder to manage ADHD symptoms. Keep a lookout for these signs of depression, Tuckman says.

• The things you once found enjoyable don’t bring you pleasure anymore.
• You don’t have the usual get-up-and-go.
• You feel sad, tearful, more irritated.
• You wake up too early in the morning and you’re not rested.
• You eat more and gain weight or eat less and lose weight.

If you are depressed, you don’t have to spiral into a deeper depression. Taking an antidepressant medication is one way to get treatment, but other things such as therapy may actually be just as or even more effective, Tuckman says. And there are other depression remedies that don’t require turning to a prescription drug.

1. Spend some time in a therapist’s office. A recent literature review found that cognitive-behavioral therapy is extremely effective in treating depression, whether used by itself, or in conjunction with an antidepressant.

2. Get a move on. Another way to beat depression: Sweat a little. Researchers split 202 people with major depression into four groups: one exercised with a group under supervision, another exercised at home, a third took an antidepressant, and the last took a placebo pill. After four months, 45 percent of those who were exercising in a group under supervision and 40 percent of those exercising at home were no longer depressed — comparable to the 47 percent who beat depression with medication.

“The irony is that when you’re depressed you’re less likely to get up and go,” Tuckman says. But if you force yourself — even if you tell yourself you’ll walk for only five minutes and see how you feel — you’ll be much better off and may gain the momentum to go even longer.

3. Consider omega-3 supplements. Although Tuckman says the research isn’t definitive, some studies have found that taking omega-3 fatty acids can help with both ADHD and depression. In a review of studies, researchers found that when children with ADHD took supplements to raise their blood levels of essential fatty acids, which includes omega-3s, ADHD symptoms improved. However, randomized trials designed to measure a treatment effect have generally been unsuccessful.

4. Try an herbal treatment. In a review of studies, researchers found that St. John’s wort did a better job than a placebo at improving depression symptoms and was comparable to antidepressants. It also has fewer side effects than antidepressants. But like omega-3 supplements, research is inconclusive about whether St. John’s wort really helps depression, Tuckman says. If you try it, be sure to follow the correct dosing on the label.

5. Stay connected to friends. It may be easy to stay home and wallow in a blue mood, but forcing yourself to go out and spend time with family and friends can boost your mood and help you feel less depressed.

6. Spend time in a support group for depression. Support groups remind you that you’re not the only one feeling this way, which can make you feel better, Tuckman says.

7. Treat yourself well. Eating healthy, getting enough sleep, and staying active aren’t necessarily treatments for depression, but because they are important for physical well being, they are naturally important for emotional and psychological well being. Tuckman says they can help with a variety of problems, including depression, ADHD, anxiety, and others.

Most of the studies on natural remedies for depression involved people with major depression, but not ADHD. If you are considering taking a supplement, it is important to discuss it with your doctor, as supplements can interfere with medications you are already taking. It is never a good idea to stop taking medications without first consulting your doctor. 

(www.everydayhealth.com)

Beat ADHD Anxiety and Stress

Stress levels can peak with ADHD, so it's vital to learn how to cope with anxiety. Try these steps to stay stress-free.

By Marie Suszynski

Medically reviewed by Pat F. Bass III, MD, MPH

If Simma Lieberman isn't careful to lower her stress and anxiety levels, her mind will race so much that she can’t get much done. “It’s like I’m on a highway and I don’t take an exit, ever,” says Lieberman, an organizational development consultant in Albany, Calif., who has adult attention deficit hyperactivity disorder, or ADHD.

Dealing with anxiety and stress is vital for managing ADHD symptoms, partly because people with ADHD have more stress in their lives than the average person, says Ari Tuckman, PsyD, a clinical psychologist in West Chester, Penn., and author of More Attention, Less Deficit.

Still, Lieberman has learned stress-busting strategies to keep her ADHD symptoms under control and has become a successful consultant.

The Connection Between ADHD and Anxiety

People with ADHD genuinely have more things to be stressed over than people without the disorder, Tuckman says.

By definition, people with ADHD have trouble paying attention, controlling impulses, and dealing with hyperactivity. As a result, they’re less efficient at getting work done and they tend to make more mistakes than people without ADHD, he says. Adults with ADHD are more likely to lose their jobs and tend to make less money than the general population, he says.

In the meantime, the medications used to treat ADHD, like methylphenidate (Ritalin) and dextroamphetamine-amphetamine (Adderall), are stimulants and can cause people to feel more jittery and anxious.

However, Tuckman says those side effects typically fade after taking the medication for about a week. Ultimately, the medications should make you feel more in control and calm because they should help you feel on top of things and manage ADHD symptoms.

The first step for treating anxiety, of course, is to take your prescribed medication. Here’s what else you can do:

1. Get educated about ADHD. Tuckman tells his patients to learn everything they can about ADHD. It helps to see yourself in a different light, and to understand that “it’s not that I’m lazy or passive-aggressive,” he says. “I have this brain-based information processing disorder.” That alone can help you feel less anxious about your symptoms.

2. Take practical advice from a coach. Working with an ADHD coach or therapist on gaining the practical skills you need to be more successful with things like time management will help you get better control of your life and your symptoms, which will help you feel less stressed.

3. Consider neurofeedback. Lieberman has started doing neurofeedback to work on calming her brain. A practitioner measures her brain waves while she watches a movie. During the session, she works on staying focused and relaxed.

However, Tuckman says neurofeedback is still in the “maybe” category of treatments that work. One problem is the lack of good quality studies on it. But practitioners may also be using different neurofeedback techniques, some more effective than others.

His advice: Go to a licensed psychologist for the treatment and be realistic about the results. “Some people out there make outlandish promises” about what neurofeedback can do, he says.

4. Center yourself. This is a term Lieberman uses to slow her mind when she feels it’s running too fast. She stops and asks herself, “What are you doing right now?” Then she visualizes herself doing what needs to be done in a calm way.

5. Try meditation. When Lieberman meditates first thing in the morning, she’s able to start the day in a very calm, focused place. Meditation makes you feel less anxious, so that alone will help you feel better, Tuckman says. Because people with ADHD tend to have trouble sitting still, it’s perfectly fine to meditate while you’re pacing around the room, he says.

6. Breathe. Lieberman uses breathing exercises almost every day during meditation and at night before going to sleep. “It really makes me calm and I can close my eyes and fall asleep quickly,” she says. “I separate from stress.”

7. Simplify your life. It’s advice everyone can benefit from, especially people with ADHD anxiety. “Have less stuff and fewer commitments so that what you have is easier to manage,” Tuckman says.

8. Set yourself up for success. Being organized is a big part of managing ADHD and anxiety, so Lieberman does everything she can to help her day go smoothly. She uses an appointment book, but also puts Post-It notes on her computer to remind herself to make phone calls and do other tasks.

Lieberman is also working on a book proposal, but sitting at a computer long enough to write can be difficult. So she works once a month with three people who also are writing book proposals. “We keep each other focused,” she says.

But perhaps the most important thing: Accept that when you have ADHD you have to deal with anxiety and stress. Once you’ve done that, Lieberman says, keep trying new strategies to manage them, until anxiety attacks are a thing of the past.

(http://www.everydayhealth.com)

Coping With a Very Aggressive Child

Controlling your child's aggressive behavior can be daunting, especially when it poses a risk to others. Here are some ways to handle it smoothly.

By Lawrence Kutner, PhD

It's difficult for adults not to attribute malicious motives to children who consistently appear to be trying to drive their parents and teachers to distraction. Often it's equally difficult for parents not to assume that children are behaving this way because of something the parents have done wrong or have forgotten to do right. Such casting of blame, however, is not only inaccurate but usually useless as well.

The first step in helping an overly aggressive child is to look for patterns in what triggers the assaults, especially if the child is a toddler or preschooler. The aggression may happen only at home or only in public places. It may occur mostly in the afternoon or when the child is frustrated. Also, most of these children go through a predictable sequence of behaviors before they lose control. It's a bit like watching a car going through a normal acceleration and then suddenly kicking into overdrive.

Once you can determine the most common triggers and can spot the escalating behavior, the simplest thing is to remove the child from that environment before he loses control. Take him away from the sandbox or the playgroup for a minute or two until he regains his composure. As the child develops, he will become less frustrated and, therefore, less aggressive because he has a wider variety of ways to respond to a challenging situation.

It's also very useful to provide these aggressive and distractible children with a lot of structure and routine in their daily lives since predictability helps children remain calm and in control. Tempting as it may be at the time, spanking these children for being aggressive often does more harm than good. It is simply modeling the very thing you don't want children to do. It teaches them that big people hit when they're angry or upset, and that is precisely the aggressive child's problem.

For older children and adolescents, teaching new and more appropriate ways of getting what they want can be very helpful. These children often have not learned the skills that their classmates picked up years earlier. As with bullies, formal assertiveness training can be particularly helpful to overly aggressive children since they have difficulty distinguishing between assertiveness and aggression.

It's also useful to help these children look at life from a slightly different perspective. Psychologists have found that both aggressive children and their parents tend to focus on what's wrong with a situation rather than what's right with it. That makes their respective problems all the more frustrating for each of them, since neither pays any attention to the children's improvement when it occurs.

(www.everydayhealth.com)

An Overview of Inattentive ADD

Inattentive ADHD is one of the three subtypes of Attention Deficit Hyperactivity Disorder (ADHD). Inattentive ADHD is sometimes referred to as ADD which is short for Attention Deficit Disorder. This subtype of ADHD is also called ADHD predominantly inattentive (ADHD-I, ADHD-PI). I will use all these terms interchangeably.

Symptoms:

ADD differs from the other two subtypes in several ways. The characteristic symptoms of the inattentive subtype are inattention, easy distractibility, disorganization, procrastination and forgetfulness.

About a third of people with the Inattentive subtype also have coexisting lethargy and fatigue and people with this variant of ADD are said to have Sluggish Cognitive Tempo or SCT.

People with ADD and Sluggish Cognitive Tempo have fewer or no symptoms of hyperactivity or impulsiveness and they are less likely to have a co-existing diagnosis of Oppositional Defiance Disorder or Conduct disorder. Hyperactivity and Impulsiveness are symptoms that are the hallmark of the other two subtypes of ADHD, the Combined type of ADHD referred to as ADHD-C and the Hyperactive/Impulsive subtype of ADHD which is referred to as ADHD-HI.

People with this condition have been shown in studies to perform more poorly in school than people with the other subtypes of ADHD but they are less likely to suffer the adverse life outcomes, such as substance abuse disorder or law enforcement problems, seen more commonly in people with the other two subtypes of ADHD.

Causes:

The cause of ADHD-PI is unknown but genetic influences are thought to play a major role. It is estimated that up to 70% of people with ADD have a relative with Inattentive ADD. Other factors that may play a causative roll in ADD and SCT include:

Dietary allergies-It is possible that certain people may have increased ADHD-PI symptoms after consuming certain foods or food dyes.

Environmental Factors and Toxins - pesticides and lead have both been implicated in causing increased symptoms.

Prematurity and Traumatic head injuries- may be related to an increased risk of symptoms.

Social Influences- maternal separation and other social factors are being studied to determine their role in causing this condition.

Testing:

ADHD questionnaires are standardly administered to diagnose this condition. These questionnaires consist of a series of symptoms questions where parents and teachers rate the severity of symptom sand the perceived degree of disability caused by each symptom.

Other diagnostic methods include computerized programs that measure attention, hyperactivity and impulsive behavior. The computerized test can give a more objective view of symptoms which is important because parent and teacher questionnaires responses can vary greatly and often do not agree on the severity of disabling characteristic of the ADHD symptom.

Treatment:

The appropriate dose of medication, which may be lower in the case of treating ADD than it is for the other subgroups of ADHD.

The following is a list of medications used to treat Inattention:

Dextroamphetamine (Adderall, Dexedrine,Vyvanse) - most commonly used stimulant treatment (along with methylphenidate) for all subtypes of this condition.

Methylphenidate (Ritalin, Concerta, Focalin, Daytrana,Metadate) - some people may have a genetic basis for NOT responding to methylphenidate.

Atomexitine (Strattera) - non-stimulant therapy.

Alpha-2A-Adrenoceptor Agonist (Intuniv, Clonidine) - especially useful for combined ADHD and Tourette's syndrome

Selective Serotonin Re-uptake Inhibitors (Paxil, Zoloft, Prozac) - useful for the treatment of associated depression or as a second line treatment for ADHD-PI when stimulants fail.

Try-cyclic Antidepressants (Norparmine,Tofranil) - also used for treating co-existing depression but the try-cyclics can have unpleasant side effects and must be used with extreme caution in children.

Bupropion (Wellbutrin) - Wellbutrin is a norepinephrine and dopamine reuptake inhibitor and is another second line treatment for the inattentive subtype.

Behavioral therapy is useful sometimes alone and sometimes combined with medication to better treat issues related to motivation, persistence, academic issues and social skill problems. Behavioral therapy may be more useful for ADHD-PI than it is for the other subtypes.

Lifestyle skills treatment generally addresses lifestyle issues such as diet, exercise and stress reduction.

Classroom treatment methods include: Classroom management, parent support training and classroom accommodation.

Additional useful treatment methods include:

Vitamin supplementation - to address potential deficiencies in Omega-3 fatty acids, iron or zinc.

Behavioral therapy and Coaching.

Psychotherapy - to treat the problems that can co-exist with Inattentive ADHD such as anxiety, depression and social phobias.

Cognitive-behavioral therapy (CBT) - to address common areas of cognitive weaknesses.

Social skills training methods - to address the problems that result socially from the inattentive symptoms of ADHD-PI.

The symptoms and treatment for Inattentive ADHD are different from the symptoms and treatment of the other subtypes of ADHD. People with Inattentive ADHD and parents of children with ADHD must assure that an appropriate diagnosis of ADHD is made in order that this subtype of ADHD be appropriately managed.

(www.everydayhealth.com)

Mood Swings May Signal Overlap Between Bipolar Disorder and ADHD

The mood swings characteristic of bipolar disorder may be connected to attention deficit hyperactivity disorder (ADHD), according to one study. In 2005, Norwegian researchers began a long-term project to discover medical and biological factors that could influence development of ADHD and how it presents itself in the population.

The researchers studied biological and clinical samples from the records of of ADHD patients and their families in an attempt to bridge a connection between ADHD symptoms and other mental conditions such as bipolar disorder. According to project manager Jan Haavik, the researchers discovered that patients with ADHD often exhibit rapid, dramatic mood swings similar to those of bipolar disorder. As a result, they’re speculating that mood swings may need be an official part of the ADHD diagnosis.

Between 2 and 5 percent of the world's population is affected by ADHD. Despite the fact that ADHD has been recognized as a condition for more than a century, researchers still know little about what causes it or how to prevent it.

The Norwegian researchers plan to expand the study internationally in upcoming years. ScienceDaily

(www.everydayhealth.com)

How Exercise Helps With ADHD Symptoms

Exercise increases chemicals in the brain that regulate your emotions and moods. For people with ADHD, that means their attention span, focus, and sleep patterns, may improve.

By Jean Rothman

Medically reviewed by Kevin O. Hwang, MD, MPH

Exercise is great for people with attention deficit hyperactivity disorder (ADHD). For starters, exercise increases the levels of brain chemicals called dopamine and serotonin, which are lower in people with ADHD.

ADHD and Exercise: How it Helps

“Dopamine and serotonin are enzymes that help people feel good,” says Frank Coppola, a New York City-based ADHD coach. “They regulate things like mood, attention, and anger. So having more rather than less definitely helps someone with ADHD.”

Exercise also helps with alertness and sleep patterns, which can be a problem for people with ADHD, Coppola says. “Exercising tires your body, so you sleep better and feel more focused and alert the next day.”

Exercise helps you relax and quiet your mind as well. “Exercise helps cut down your chance of depression, which can accompany ADHD. It increases oxygen to the brain, improves your eating habits and can help with weight loss,” Coppola says.

ADHD and Exercise: Affordable Therapy

You can join a gym or hire a personal trainer, but there are many inexpensive ways to exercise. You might buy exercise videos or DVDs, or just get out there and move.

For example you can:

• Walk
• Run
• Dance
• Swim
• Bike
• Do yoga
• Hike
• Rollerblade
• Stretch
• Weight train

ADHD and Exercise: Get Disciplined

“What’s hard for people with ADHD, and of course other people too, is having the discipline to make exercise a part of their life,” says Coppola. “I believe that doing something for 30 days can create a new habit so that’s the approach I suggest.”

According to Coppola, the first 10 days are usually the hardest. “A rocket launch uses 85 percent of its fuel on the ground,” says Coppola. “Look at your first 10 days as your launch time.”

• Start by setting reasonable goals for yourself. Exercise 10 or 15 minutes daily for those first 10 days. You eventually want to reach 30 minutes a day to maintain the benefits for people with ADHD.
• Around the sixth day, the body starts to react. “Your body gets used to the exercise and starts to want it. This makes it a little easier to stick with your exercising,” explains Coppola.
• After 10 to 20 days you will feel it if you miss a session.
• As you stick with it, you’ll find that during the next 20 to 30 days your body really starts to crave the exercise,” adds Coppola.

ADHD and Exercise: Mix it up

Since people with ADHD can be easily bored without diversity, it’s a good idea to vary the kind of exercise you do. Here are more of Coppola’s suggestions:

• If you walk one day, you might want to take a bike ride the next.
• If you usually exercise in the morning, try exercising in the evening sometimes.
• Try breaking your 30-minute workout into two 15-minute periods.
• Having an exercise buddy is another way to stay motivated.

If you don’t stick with your exercise plan, don’t beat yourself up, as people with ADHD are prone to do. “Just say ‘okay’ and start again,” Coppola says.

ADHD and Exercise: Getting Kids Moving

Children with ADHD also need to exercise. Just as with adults, exercise increases dopamine and serotonin levels in kids, helping them be more alert and attentive, and tires them out at night, helping with sleep problems.

“Most schools have gym classes or sports teams,” Coppola says. “If your child isn’t getting exercise at school, offer them the chance of after-school activities such as gymnastics, karate, or soccer.”

All in all, exercise is a great prescription for ADHD. So strap on those rollerblades, get out your yoga mat, put on your walking shoes, and have a good time. It’ll feel good.

(www.everydayhealth.com)

Top 10 Superfoods

Blueberries

(The Feinegold Diet suggests to avoid all berries)

Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body.

Sardines

You may be surprised to find out that ounce-for-ounce sardines contain just as much heart-healthy omega-3 fat as salmon! Not to mention that they're extremely low in contaminants, eco-friendly (so no need to worry about overfishing), packed with high-quality protein, and super affordable. If you buy canned sardines with the bones you'll get a hefty dose of calcium, too.

Spinach

Popeye was definitely on to something — eating spinach even before we knew about superfoods! Spinach is filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin — a duo that acts like sunscreen for your eyes and guards against macular degeneration. One cup of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. And of course you can't forget that spinach is a great vegetarian source of iron, which keeps your hair and nails strong and healthy. Use fresh spinach leaves as a base for salad or sauté it and add to an omelet.

Pistachio Nuts

Nuts offer a nutritious package of protein, fiber, and heart-healthy unsaturated fat, making them one of nature's perfect foods. Pistachios are especially rich in phytosterols and soluble fiber — two natural plant compounds that have been shown to lower total and LDL ("bad") cholesterol levels. Pistachios are my nut of choice when it comes to weight loss. Twenty-five pistachios will cost you only 100 calories (per nut, they're the least caloric of all) and because they're in a shell, eating them will slow you down!

Dark Chocolate

Believe it or not, chocolate is a healthy treat, as long as you choose wisely. Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao or cocoa to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood. While there's no scientific explanation for why, the rich taste and sensuous mouth-feel of a decadent piece of dark chocolate may be to thank. Just be sure to keep your portions in check — one ounce of dark chocolate has about 150 calories.

Red Bell Peppers

(The Feinegold Diet suggests to avoid all paprika and peppers)
A little known fact: one red bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear your body of free radicals and keeps your skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease. Red bell peppers also deliver beta-carotene and lycopene, two more antioxidants that have been associated with decreased risk of eye diseases like cataracts. And, thanks to their high water content, bell peppers of all colors are a high-volume, low-cal food that's very figure-friendly.

Beans

Beans are a fabulous source of vegetarian protein and fiber, two nutrients that help you stay full and satisfied. The protein and fiber in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fiber in beans also helps keep you regular (every half cup serving adds another 7 g of fiber to you daily total) Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy. Added bean bonus: They're inexpensive! So stock up on canned, no-salt added varieties and add them to soups, salads, stews, and more!

Egg Whites

Egg whites are a versatile low-calorie, fat-free, high-quality protein choice. For only 17 calories you get 4 g of protein per egg white — talk about lean protein! Egg whites can help you maintain strong bones, muscles, nails, and hair. Plus, all that protein will help you stay satisfied for hours after a meal. Egg whites can be eaten hard-boiled on their own, enjoyed as a topping for salad, or substituted for whole eggs in egg salad; they can also be used as the base of a vegetable omelet or in place of whole eggs in baked goods.

Oats

(Gluten - questionable due to contamination.)

You've probably heard that it's good to eat oats if you have high cholesterol. That's because whole grain oats are one of the best sources of soluble fiber, which, in addition to lowering cholesterol, helps keep blood sugar levels under control. Trade in your cream of wheat or sugary breakfast cereal for a bowl of wholesome oats topped with berries and chopped nuts for extra nutrition!

Pumpkin

Pumpkin is good for a lot more than carving jack-o'-lanterns on Halloween — it's loaded with nutrients that will help your heart, bones, eyes, and skin. Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones. Use fresh or canned (no-sugar-added) pumpkin in stews, soups, pies, or pureed as a side dish — or add a scoop to some nonfat vanilla yogurt for a yummy snack. 

(www.joybauer.com)