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4 Ways to Halt Late-Night Eating

Feeling overly hungry or out of control around food at night is a common experience for people with ADHD. It’s not a matter of willpower. Most often, this hunger stems from unmet physical or emotional needs.

While eating before bed is often thought of as something to avoid, it’s not inherently unhealthy. Sometimes your body needs nourishment before bed, or perhaps it’s seeking comfort or stimulation. All these reasons to eat are valid. What matters is how it affects your sleep, your energy, and your relationship with food.

You can shift the pattern of night eating without restriction or going to bed hungry by making sure that you are meeting your needs more consistently during the day. These four ADHD-friendly strategies can help nourish your body and reduce nighttime cravings.

4 Ways to Stop Eating Late at Night

You can read more on ADDitude here.

Food, Toxics and ADHD: Old Fears, Ever Stronger Science

by David Wallinga, M.D.

Posted: 11/09/2012 10:35 am

A Harvard study just published in the Archives of Pediatrics and Adolescent Medicine journal, associates a mother's low level exposure to mercury while pregnant with greater risk of her child later developing ADHD-related behavior.

The research coincides with another study earlier this year that correlated the increased prevalence of ADHD in the U.S. -- along with other developmental disorders, including autism -- with the introduction of high-fructose corn syrup (HFCS) to the American food supply. The link is that until quite recently, it was common for HFCS to be manufactured using mercury-contaminated caustic soda.

Together the findings are leading to closer examination of the myriad toxins that fetuses are exposed to such as lead, nicotine, pesticides, and mercury; science consistently shows such exposures early in life contribute to the development of brain and behavior disorders later in life.

In the case of mercury, exposure from food occurs through the consumption of fish, HFCS and food colors according to a 2009 article published in the Behavioral and Brain Functions journal. Through its website, the U.S. Department of Agriculture records average annual consumption in the U.S. of 9.5 pounds per year of fish and shellfish and 28.7 pounds per year HFCS.

In the recent study, Harvard researchers collected fish consumption data and hair samples from pregnant mothers, testing the latter for mercury. Their children were followed, including neuropsychological testing at 8 years of age to determine signs of inattention, impulsive behavior or hyperactivity -- the hallmarks of ADHD. The researchers determined that fish consumption during pregnancy can protect somewhat against ADHD -- it's known, for example, that fish and shellfish provide the human body with the essential omega-3 fatty acids required for maintaining neuronal plasticity and learning capacity. But that's not the whole story. As the mother's prenatal exposure to mercury increased in the study, so too did their child's later risk of developing ADHD behaviors.

So, the trick is to eat fish, but to try and avoid mercury. The U.S. Food and Drug Administration advises women and children to eat smaller fish with lower mercury levels, and avoid eating larger fish of the species containing higher mercury levels. Low-mercury seafoods are species found at the bottom of the food chain: sardines, clam, tilapia, haddock, flounder, squid, salmon, oysters, crab, scallops, sole, trout, shrimp, catfish, crawfish, and anchovies.

On the other hand, HFCS is of no nutritional value. It is the most common "added sugar" in food and drinks, and the most ubiquitous single ingredient in processed foods today. This explains why American eat or drink 28.7 pounds of it each year. In a recent report, the Centers for Disease Control and Prevention (CDC) recommended that children reduce their dietary intake of all added sugars, including HFCS, to prevent the development of diseases associated with them.

The chlor-alkali chemicals once widely used and perhaps still used to manufacture HFCS can leave trace amounts of mercury in the product, according to researchers in a 2009 article. In Europe, HFCS is not widely consumed and blood mercury levels are much lower in European populations compared to Americans. Consumption of HFCS creates a number of pathways for the development of autism and ADHD. According to a Mercury Toxicity Model published in 2009, the consumption of HFCS can lead to mercury accumulation in the brains and bodies of individuals in certain sensitive populations. This bioaccumulation may occur, for example, when HFCS consumption helps create mineral imbalances that interfere with the elimination of heavy metals such as mercury. When heavy metals accumulate in a child's body, delayed or altered development of the brain and nervous system can occur, and, in some cases behavioral disorders arise. If the child is also diet-deficient in magnesium or calcium, it increases even further the risks to them from accumulated heavy metals.

Fructose consumption also can lead to the development of autism, according to another study, by interfering with the expression of a key gene, called the PON1gene. When normally "expressed" in cells, this gene is responsible for producing a protein or enzyme that breaks down organophosphate pesticides. If not broken down and excreted, these pesticides wreak havoc on the brain and nervous system. While American children continue to ingest organophosphates on fruits and vegetables -- especially including from snap beans, watermelons, tomatoes, potatoes, pears, cucumbers, grapes, lettuce and apples -- he or she also eat or drinks 28.7 pounds per year of HFCS. It turns out HFCS is the same substance scientists use to suppress PON1 gene expression and create disease conditions in animal experiments.[1],[2]

Food and diet are key factors in potentially mitigating the interactions between genes and toxins in the environment and protecting against neurodevelopmental disorders like ADHD and autism. In consuming the standard American diet, the sad truth is that pregnant women cannot realize these protections. Instead, the fast and processed foods so common to this diet contain lead, mercury, pesticides and other toxic substances that may impact fetal brain development.

For families planning to get pregnant, and hoping for the best outcome, here's some simple advice: Try and avoid eating or drinking high-fructose corn syrup and alcohol as well as other chemicals found in processed foods. And, eat fish low in mercury and plenty of whole, organic foods.

But shouldn't an America that struggles to compete economically, to educate top-notch workers for the future, and to cut health-care costs also be helping out these families? No approach to health or education reform is worth its salt without an explicit discussion about the policies we need to raise healthier kids by curbing the use of mercury, pesticides and HFCS -- and, hopefully helping to curb the expense of ADHD and related disorders as well.

References:

[1] Ackerman Z, Oron-Herman M, Pappo O, Peleg E, Safadi R, Schmilovitz-Weiss H, Grozovski M: "Hepatic effects of rosiglitazone in rats with the metabolic syndrome." Basic Clin Pharmacol Toxicol 2010, 107:663-668.

[2] Costa LG, Giordano G, Furlong CE: "Pharmacological and dietary modulators of paraoxonase 1 (PON1) activity and expression: the hunt goes on." Biochem Pharmacol 2011, 81:337-344.

(huffingtonpost.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.”

(everydayhealth.com)

8 Foods That Fight Depression

Looking for a new weapon in the fight against depression? These foods have shown a lot of promise as alternative depression treatments.

By Wyatt Myers, medically reviewed by Pat F. Bass III, MD, MPH

A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says Shawn Talbott, PhD, a nutritional biochemist and author of Vigor: 7 Days to Unlimited Energy, Focus, and Well-Being.

Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Talbot, “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.” Should you add these good-mood foods to your diet?

Turkey for Depression

Looking for an alternative depression treatment? Most lean sources of protein are good for beating depression, but turkey has the edge due to its relatively higher levels of a chemical called tryptophan. "Turkey is the best food we know of because of its tryptophan content," says Robin H-C, a life coach, behaviorist, and author of Thinking Your Way to Happy! "This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces."

Walnuts for Depression

When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega-3 fatty acids. “The omega-3s in walnuts support overall brain health,” says Robin H-C.

Fatty Fish for Depression

When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon, and tuna, says Talbott. He adds that the fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease.

Low-Fat Dairy for Depression

Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression. “Low-fat dairy is the richest dietary source of two powerhouse nutrients, calcium and vitamin D, as well as specific peptides (proteins) that induce a sense of well-being and relaxation,” says Talbott.

Whole Grains for Depression

When looking for foods that fight depression, focus on the healthy, high-fiber carbohydrates found in whole grains and you can feel good and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin.”

Green Tea for Depression

Researchers know that green tea is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine, says Talbott. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers,” he adds. “The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren't getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.”

Turmeric for Depression

If you’re feeling depressed, this bold spice found in many Indian and Asian curry dishes is a great way to boost your mood, among other benefits. “Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory activity,” says Talbott. “Famously used in spicy Indian and Thai dishes, turmeric contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.”

Dark Chocolate for Depression

Can chocolate be considered among the foods that fight depression? Current thinking is that the dark variety really can help boost your mood. “Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system,” says Mandel. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.

(Source: everydayhealth.com)

The Worst Foods for ADHD

How Food Can Affect Your Child's ADHD

The latest scientific findings show that certain foods might play a role in worsening ADHD symptoms. Here's what you need to know to create a better ADHD diet.
By Wyatt Myers - Medically reviewed by Pat F. Bass III, MD, MPH

For years, doctors have speculated that certain foods may play a role in ADHD. Although much research has been done on the subject, it’s still not believed that food actually causes ADHD. What diet does seem do, however, is worsen ADHD symptoms or trigger symptoms that mimic the signs of ADHD in children. “Excessive caffeine and excessive use of fast foods and other foods of poor nutritional value can cause kids to display behavior that might be confused with ADHD,” says Frank Barnhill, MD, an expert on ADHD and the author of Mistaken for ADHD. The following foods in particular have been implicated in ADHD in one way or another.


Candy
Candy is loaded with sugar and artificial colors, which is a bad combination when it comes to children with ADHD who often need to follow an ADHD diet. Both of these components have been shown to promote ADHD symptoms in studies. “With the high content of sugar and artificial coloring, candy is a huge contributor to ADHD,” says Howard Peiper, author of The ADD and ADHD Diet.

Soda
If you have ADHD, consider eliminating soda. These sweet drinks often have many of the same sugars and sweeteners that make candy a bad idea for kids on the ADHD diet. Soda also has other ingredients that can help worsen ADHD symptoms, such as high-fructose corn syrup and caffeine. “Excessive sugar and caffeine intake both cause symptoms of hyperactivity and easy distractibility,” says Dr. Barnhill.

Cake Mixes and Frostings
Cake mix and frosting contain the high amounts of sugar and artificial colors that can lead to hyperactivity and other ADHD symptoms. Naheed Ali, MD, ADHD expert and the author of Diabetes and You: A Comprehensive, Holistic Approach, adds that these products are often also loaded with several artificial sweeteners. “When frosting and cake mix contain artificial sweeteners, they increase the risk of ADHD symptoms more than natural sweeteners would,” he says.

Energy Drinks
Energy drinks are becoming increasingly popular among kids, especially teens. Unfortunately, they also have a veritable treasure trove of ingredients that can worsen ADHD symptoms: sugar, artificial sweeteners, artificial colors, caffeine, and other stimulants. “Energy drinks are high on the list of things that cause teens to display behaviors mimicking ADHD,” says Barnhill. They have no place in a healthy ADHD diet.

Frozen Fruits and Vegetables
Most fruits and vegetables are healthy choices for an ADHD diet, but some frozen varieties can contain artificial colors, so check all labels carefully. Barnhill says these can cause ADHD symptoms for another reason as well. “Foods treated with organophosphates for insect control have been shown to cause neurologic-based behavioral problems that mimic ADHD and many other behavior problems,” he says.

Fish and Other Seafood
Dr. Ali says that eating fish and other seafood with trace amounts of mercury can cause ADHD symptoms in the long term. Some of the worst culprits are shark, king mackerel, swordfish, and tilefish. “Mercury, like cellulose, is extremely hard to digest and can accumulate in the brain over time,” explains Ali. “This can lead to hyperactivity.” Talk to your doctor or ADHD nutritionist about the best types of fish to include in your ADHD diet.

Other Food Sensitivities
According to a recent study, many children with food sensitivities can exhibit ADHD symptoms after they are exposed to certain foods. Based on the results of the research, some of the common foods that can cause ADHD reactions include milk, chocolate, soy, wheat, eggs, beans, corn, tomatoes, grapes, and oranges. If you suspect a food sensitivity may be contributing to your child’s ADHD symptoms, talk to your doctor about the possibility of trying an elimination diet.

(everydayhealth.com)

Foods for Thought - 8 Healthy Snacks for Kids With ADHD

Foods that are rich in fiber and protein can help kids with ADHD stay alert, calm, and focused. Keep these easy snacks on hand for both their appetite and their ADHD.

Like all kids, children with attention deficit hyperactivity disorder (ADHD) need a healthy diet. But feeding kids who have ADHD can be extra challenging for several reasons. First, medications can decrease their appetite. Second, because hyperactivity is one of the symptoms of ADHD, kids who have the disorder may expend more energy and need more calories than some of their peers. And third, if they eat too many sweets, they can suffer from mood swings when their blood sugar spikes and then crashes. As a parent, you have to know the right balance to strike. These eight ideas can help take the guesswork out of snack time.

Fruit Shakes

Kids who have ADHD need the vitamins, minerals, and fiber that fruit provides. If your child turns up his nose at a whole banana, try making a fruit shake from fresh fruit and yogurt instead. Blend bananas, strawberries, peaches, orange juice, and ice in the blender, add some yogurt for thickness, and serve. “Don’t be afraid to be creative when it comes to what you put in your smoothie,” says Jessica Crandall, RD, a spokeswoman for the American Dietetic Association.

Mini Pizzas

Make a mini pizza on a whole-wheat English muffin (that's the fiber) with low-fat cheese (that's the protein). Protein helps feed the brain and reduces hunger-induced mood swings. It also fills kids up for longer because it slows the food on its path from the stomach to the small intestines. Fiber, a complex carbohydrate, takes longer to digest and keeps blood sugar levels stable longer.

Hummus Spread on Pita

Hummus is a Middle Eastern spread made from ground chickpeas and tahini (sesame seeds). It’s a great source of protein, fiber, and many of the vitamins that kids with ADHD need to stay calm and focus better, says Heather R. Mangieri, RD, LDN, a spokeswoman for the American Dietetic Association and owner of Nutrition CheckUp in Pittsburgh. Serve it on fiber-rich whole-wheat pita that you've cut into pie-shape pieces.

PB&J on Whole-Wheat Bread

For kids with ADHD, Mangieri says, snacks should contain a couple of food groups along with protein — which helps with memory and learning. “Think of a snack as a mini-meal,” she explains. One classic idea: Peanut butter — an excellent source of protein — on whole-wheat bread. Or try a PB&J-banana sandwich. Bananas, a great source of potassium and vitamins B and C, have been found to boost immunity and even lift moods.

Whole-Wheat Crackers or Pretzels

What kid doesn’t crave potato chips? The problem is, potato chips are loaded with fat and have little to offer in the way of nutrition. To satisfy your child’s craving for crunch-worthy foods, offer whole-wheat crackers, baked chips, or pretzels instead. Hot-air popcorn is another healthier alternative that provides lots of fiber and can be a nice addition to your child’s ADHD diet. Pack some in your child’s backpack for when hunger strikes.

Veggie Sticks With Peanut Butter

When your child opens the refrigerator or kitchen cabinets, “you want them to see healthy snacks, not cookies, candies, or salty snacks,” Mangieri says. Cut up fresh vegetables — for example, carrots, celery, or sweet peppers — into bite-sized pieces, and leave them in the fridge for easy snacking. Peanut butter, cottage cheese, and low-fat dressings make great dips for cut-up veggies and may entice kids whose ADHD medications dampen their hunger, Crandall says.

Dried Fruits and Nuts

Dried fruits are another great source of fiber for your child. They have little protein, but they go well with nuts, which can provide the protein needed in an ADHD diet. A dozen almonds will net about 3 grams of protein. Dried fruits and nuts can add extra calories to your child’s diet, but that may not be a concern, since many kids with ADHD are hyperactive and need more calories anyway, Mangieri says. You also can divide the snack into small servings so your child doesn’t overeat.

If your child with ADHD is fussy, one way to get him to eat healthy snacks is to disguise the healthy ingredients. Try baking carrot cake or zucchini bread. “A diet high in sugar can cause swings in your child’s blood sugar levels, exacerbating ADHD symptoms,” Mangieri says, but you can usually cut the amount of sugar in the recipe by a quarter or a third without affecting the taste too much. You also may be able to substitute applesauce for the oil.

(everydayhealth.com)

Foods That Fight ADHD-Related Depression

Do you find yourself battling both ADHD and depression? Adding the right nutrients to your diet may help you better manage.

By Beth W. Orenstein

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

ADHD and depression often go hand in hand — studies show that roughly 70 percent of those living with ADHD undergo depression treatment at some point. “One of the reasons ADHD and depression are linked,” explains Jeffrey Rossman, PhD, director of life management at Canyon Ranch in Lenox, Mass., “is that adults with ADHD often experience frustration in accomplishing their goals. This difficulty following through can lead to low self-esteem and a sense of discouragement and frustration, which can fuel depression.”

While a mental health professional is often the first-line treatment, a few simple nutritional strategies and lifestyle changes may also ease the emotional pain.

ADHD and Depression: How Diet May Help

Studies show that certain foods, such as those high in B vitamins and in omega-3 fatty acids — found in coldwater fish, walnuts, and canola oil — can help with depression. They’ve also been proven to help with attention and memory.

“If someone is already ingesting a sufficient amount of omega-3s and B vitamins, they’re not necessarily going to benefit from taking more,” Rossman says. However, he adds, “The reality is that most Americans are deficient in omega-3s unless they’re eating a lot of oily fish. The American diet has changed over the last several decades — there’s just a lot less naturally in our diets and so people may find that taking B vitamins and eating fish or taking fish oil capsules may be helpful in fighting depression.”

Katherine Tallmadge, RD, LD, of Washington, D.C., author of Diet Simple and a national spokesperson for the American Dietetic Association, says omega-3s don’t work for everyone, and no one knows why, but for some people they can be “pretty miraculous.”

Some of the best sources of omega-3s are:

• Salmon, sardines, mackerel, herring, and anchovies
• Flaxseed
• Walnuts
• Canola oil

It is recommended that people eat about 12 ounces of fatty fish per week, Tallmadge says. That’s equivalent to two servings a week. You can get fish oil in capsule form if you can’t find oily fish fresh or frozen at your grocery store or fish market.

Good sources of B vitamins include:

• Animal products (meat, poultry)
• Asparagus, avocado, broccoli, spinach, bananas, and potatoes
• Dried apricots, dates, and figs
• Eggs
• Dairy products (milk, eggs, cheese, and yogurt)
• Almonds, walnuts, and sunflower seeds
• Shellfish including clams, oysters, mussels, and crab
• Wheat germ and whole grain cereals

People who are vegetarians need to be careful to get sufficient vitamin B12. “They may need supplements because it’s really hard to get B12 without eating animal sources of protein,” Rossman says.

ADHD and Depression: A Healthy Approach

Other supplements, such as St. John’s wort, have been shown to help people with depression. “I’m not familiar with St. John’s wort for attention deficit hyperactivity disorder,” Rossman says. “But it has been shown in studies to work as well as antidepressants for mild to moderate depression.”

Overall, the kind of diet that seems to be most helpful for mood enhancement is the Mediterranean diet, Rossman points out. This is a diet rich in fruits and vegetables, with controlled amounts of low-fat dairy, protein, and whole grains, and low in refined foods containing white flour, sugar, and trans fats — olive oil is the fat of choice.

People with ADHD and depression also can benefit from daily exercise, says Tallmadge. “One of the things we know that’s critical for brain function is exercise because it increases blood flow and reduces blood clotting.”

If you’re experiencing incapacitating depression, if you’re not able to engage in work or meet family responsibilities, if you’re suicidal or have any thoughts of ending your life, you should seek the help of a mental health professional right away, Rossman says. “Medication has shown to be most effective for people with clinical depression.”

However, if you have mild to moderate levels of depression, you should see some improvement in your mood and attention by getting adequate omega-3s and B vitamins in your diet and exercising for 30 minutes at least three times a week.

Sound advice that will boost your overall health, too.

(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)

Foods That Boost Your Memory

Eating certain foods can help make life's little details unforgettable.

Age, stress, quality and length of sleep, medications, and of course, nutrition can all influence how well your memory functions. Physiologically, good memory depends on your total number of brain cells (neurons), the smooth flow of communication between the cells and the health of the cells.

In many ways, overall health can strongly affect memory. For example, the health of the body's cardiovascular system can affect the performance of brain cells. Every cell in the body needs a steady supply of oxygen and nutrients to stay alive and work properly. Because oxygen and nutrients are carried in the bloodstream, anything that impedes blood flow can negatively affect brain cell function. Simply put, a healthy heart makes for a healthy brain. So it's important to keep blood pressure and cholesterol levels in check and to exercise regularly and not smoke.

A heart-healthy diet is therefore crucial to general health as well as to the health of memory, and compelling research has linked specific foods and their nutrients to the enhancement or preservation of memory. These "brain" foods contain flavonoids, which are chemical compounds that give fruits and leafy green vegetables their color. Two important flavonoids that appear to support memory function are anthocyanins and quercetin (both are found in apples, blueberries, and red onions, to name just a few sources).

Other nutrients that have been found to improve memory are folate and omega-3 fatty acids. Take a look at the following list for a rundown of the best foods for boosting brainpower.

Berries

(The Feinegold Diet suggests to avoid berries)
Berries have some of the highest concentrations of antioxidants among fruit, and all berries are rich in healthy anthocyanins and flavonols(a subgroup of flavonoids),which may help protect against the breakdown of brain cells. Some encouraging animal studies have suggested that diets rich in flavonoids may help reverse memory loss in humans.

Blueberries in particular have received a lot of attention because they are one of the best food sources of flavonoids. In fact, a British study revealed that eating plenty of blueberries can enhance spatial memory and learning.

Fresh berries are available at farmers' markets, local supermarkets, and health food stores. During off-season months, frozen berries are a good substitute and just as nutritious.

Leafy greens

Leafy greens like spinach, kale, collard greens, mustard greens, and turnip greens are loaded with folate (folic acid is the synthetic form of this nutrient that's found in supplements and fortified foods) — which seems to have a direct effect on memory. In a study done at Tufts University in Boston, researchers followed 320 men for three years and tracked their blood levels of homocysteine — an amino acid that has been linked to a higher risk of heart disease. The participants who had high levels of homocysteine showed memory decline; those who ate foods rich in folic acid, however, which directly lowers homocysteine levels, demonstrated a protective effect against memory decline.

An Australian study also found that a diet featuring plenty of foods rich in folic acid was associated with faster information processing and memory recall. After just five weeks of consuming adequate amounts of folic acid, women in the study showed overall improvements in memory.

Fatty Fish

Healthy fats are important for a healthy mind. Research suggests that when it comes to food and memory, fish should be the star of the show — specifically, fatty fish like salmon, sardines, herring, and mackerel and the generous amounts of omega-3 fats they provide. In fact, a study published in the Archives of Neurology in November 2006 found that subjects with the highest levels of omega-3s were significantly less likely to be diagnosed with dementia than subjects with the lowest levels.

Another, earlier study, conducted by researchers at the Rush University Medical Center in Chicago, followed more than 3,000 men and women for six years to see how diet affected their memory. Those who ate fish at least once a week had a 10 percent slower memory decline than those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger.

Strive to eat three 4-ounce servings of fatty fish per week. If that's not realistic, consider using fish oil supplements.

Coffee

(The Feinegold Diet suggests to avoid coffee)
There's good news for coffee lovers: About two years ago, researchers from the University of Innsbruck in Austria found that caffeinated coffee can temporarily sharpen a person's focus and memory. After giving volunteers the caffeine equivalent of about two cups of coffee, they used magnetic resonance imaging to observe that the volunteers' brain activity was increased in two locations, one of which is involved in memory. Volunteers given no caffeine showed no increase in brain activity.

Another study, published in a leading neurology journal, found that the effects of caffeine may be longer lasting in women. This four-year-long study involved about 7,000 participants who all went through baseline evaluations for cognitive function and blood pressure, cholesterol levels, and other vascular issues.

The researchers reevaluated the participants at the end of two years and again at the end of four years; they found that women 65 and older who drank more than three cups of coffee per day (or the caffeine equivalent in tea) had about a third less decline in memory over that time than the women who drank one cup or less of coffee (or the caffeine equivalent in tea) per day.

The results held up even after the researchers adjusted them to take into account other factors that could affect memory function, such as age, education, baseline cognitive function, depression, high blood pressure, high cholesterol, medications, and chronic illnesses. The researchers speculated that this caffeine-memory association was not observed in men because it's possible that the sexes metabolize caffeine differently.

One thing to keep in mind, though, is that unfiltered coffee (such as espresso, as well as coffee made in a French press) contains compounds that can raise cholesterol levels, especially in people who are already battling high cholesterol. To be safe, stick with filtered coffee, and of course, be moderate when adding milk and sugar! 

(www.joybauer.com)

Are You Sure It's ADHD?

If you're concerned that your child might have ADHD, find a doctor who knows how to make an accurate diagnosis in children — and can tell it apart from ADHD-related conditions.

By Wyatt Myers

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

An ADHD diagnosis in children can be distressing for parents. And when you consider that many medical conditions are commonly confused with ADHD because of similar symptoms or that they can occur alongside ADHD, it can be even more distressing and confusing.

To the untrained eye, a whole host of medical conditions can look like ADHD, explains Edward Hallowell, MD, a board-certified child and adult psychiatrist and author of two books on ADHD, Driven to Distraction and Delivered from Distraction.

“Modern life itself, with its myriad distractions and interruptions, can resemble ADHD,” he says. “Certain medical conditions, like hyperthyroidism or hypothyroidism, can resemble ADHD. If you do not get enough sleep, you can behave as if you have ADHD.”

To better understand ADHD, it helps to take a close look at childhood anxiety disorder and other ADHD-related conditions to see the differences.

Conditions Related to ADHD

When it comes to making an ADHD diagnosis in children, the common learning disability dyslexia is sometimes confused with ADHD, but Dr. Hallowell says that a good physician should be able to easily tell them apart. “Dyslexia refers to a reading problem, while ADHD refers to inconsistency of attention,” he says. “They are entirely different syndromes, but they may occur in the same person.”

Another common condition that sometimes gets confused with ADHD is a petit mal seizure. “The hallmark of petit mal is the presence of brief (a second or less) moments of complete absence of attention,” says Hallowell. “Hence they are often called ‘absence’ seizures.”

Bipolar disorder, oppositional defiant disorder, and some autism disorders can also mimic ADHD symptoms at times.

Conditions That Accompany ADHD

In addition to conditions that have similar symptoms to ADHD, there are other conditions that often occur at the same time as ADHD. For example, it is not unusual to see childhood anxiety disorders appear in tandem with ADHD.

“Anxiety and depression usually occur in the wake of ADHD,” says Hallowell. “It is depressing to underachieve and not know why, and it is anxiety-provoking not to know what mistake you’re about to make. Once ADHD gets treated, depression and anxiety usually abate.”

Making an Accurate ADHD Diagnosis in Children

Doctors use a whole host of tests to determine whether or not your child has ADHD. In many cases, an accurate, detailed medical history is the key to getting at the truth of what your child is experiencing, explains Hallowell. In other instances, more extensive medical testing may be needed. “For example, petit mal seizures are diagnosed through an EEG, a brain wave test,” says Hallowell.

Ultimately, Hallowell says it’s critical to find a doctor who is experienced in working with patients with ADHD. “In the hands of a well-trained doctor, it is not a difficult diagnosis to make,” he says. “The problem is, most doctors do not know enough about ADHD in children or in adults. Since we do not have a test for ADHD, we have to rely on the clinical acumen of the doctor.” For that reason, Hallowell says, it’s not only important to find a doctor whom you trust, but also to find one who has a lot of experience with ADHD.

(/www.everydayhealth.com)

Restricted diets can help children with ADHD, study suggests

Different foods trigger different behavioural problems and should be monitored, according to paper in the Lancet

Sarah Boseley, health editor

The Guardian, Friday 4 February 2011

 Ritalin is widely used to treat children diagnosed with ADHD, but a paper in the Lancet suggests changing diet may be as effective. Photograph: Murdo Macleod

Children with attention deficit hyperactivity disorder (ADHD), who are impulsive, inattentive and unable to sit still, should be put on a restricted diet for several weeks to establish whether particular foods are the cause, scientists say today.

Certain foods and additives can worsen the behaviour of some children, although guidelines from the National Institute for Health and Clinical Excellence (Nice) say there is no proof that cutting out fatty acids, food colourings or additives can help.

A paper published today in the Lancet medical journal establishes that food is responsible for ADHD children's erratic and difficult behaviour in many cases, although it is likely that different foods trigger behavioural problems in different children. The findings are likely to be welcomed by those who are concerned about the amount of drug treatment given to children with ADHD.

Researchers from the Netherlands put 50 children with ADHD on a "restricted elimination diet" consisting of foods with the least possible risk of allergic reaction – a combination of rice, meat, vegetables, pears and water – which was tailored to the preferences of each child. A second group of 50 children were not put on a diet, but their parents were given advice on healthy eating and asked to keep a diary of everything their child ate.

The behaviour of 78% of the 41 children who completed the five-week restricted diet phase improved, while the behaviour of those who were not on a special diet remained the same.

Researchers then tried adding particular foods high in immunoglobulin G (IgG), antibodies known to trigger allergic responses, to the restricted diet. They subsequently added foods that were low in IgG – to find out whether blood tests for the antibodies could be used to identify foods that trigger ADHD. However, 63% of the children relapsed and there was no difference in the response to low IgG or high IgG foods.

The researchers conclude that – although food sensitivity plays a part in ADHD, it is not caused by an allergic reaction.

"We think that dietary intervention should be considered in all children with ADHD. This provided that parents are willing to follow a diagnostic restricted elimination diet for a 5-week period, and that expert supervision is available," say Professor Jan Buitelaar of the Radboud University Nijmegen Medical Centre and Dr Lidy Pelsser of the ADHD Research Centre in Eindhoven.

"Children who react favourably to this diet should be diagnosed with food-induced ADHD. They should enter a challenge procedure to define which foods each child reacts to, increase the feasibility and minimise the burden of the diet. In children who do not show behavioural improvements after following the diet, standard treatments such as drugs, behavioural treatments, or both should be considered."

British experts welcomed the findings. "This study provides further evidence for the potential value of dietary approaches to the treatment of ADHD," said Professor Jim Stevenson of the University of Southampton. "It is a condition that disrupts family life, interferes with the child's ability to sustain friendships with other children and places the child at risk of longer term problems with attainment in school. Many parents are reluctant to use a drug treatment and it is important that alternatives such as the few foods approach can be shown to be effective."

But professor David Daley at Nottingham University's institute of mental health said there was more work to do. "Scientifically, I think this paper offers excellent evidence about another possible underlying cause of ADHD, but it would be premature to conclude such dietary intervention would be of any clinical benefit to children with ADHD and their parents. We need to know more about how expensive the intervention is, how motivated parents must be to make it work, and how easy it is for parents to get their child to stick to the diet," he said.

(www.guardian.co.uk)

This week's ADHD Solution is: Feed your brain.

The food you eat directly affects your health, your brain, and your ADHD symptoms. In their book “Delivered from Distraction”, Edward Hallowell and John Ratey make the statement, “What you eat is as powerful, if not more so, than any medication.” I totally agree with them.

One problem with eating well is that it requires a bit of advance planning: you have to have healthy food available when you’re hungry. Being impulsive creatures, we tend to just grab whatever is handy. Fast food. Convenience store junk. Food court. It’s no wonder we don’t eat as well as we should.

Here are a few ideas to make it easier to have healthy alternatives on hand when it’s time for a snack:

• If you’re making a salad with dinner, get out some baggies and fill them with carrots. Do enough for the entire week. Consider keeping a box of baggies right in your produce drawer as a reminder.

• Get out the baggies and put grapes or nuts in them while you’re watching TV.

• Every time you go to the food store, pick up a few boxes of granola bars or protein bars. Put them in their own bag at the checkout. Keep them in the car – don’t even bring them into the house.

• Put a healthy snack such as a clementine or banana at your work space as soon as you get to work. That way, going for the fruit will be easier than going to the junk machine.

• And my favorite strategy for healthy eating: Think about what you’re going to eat before you get hungry. Make it part of your morning routine.

The bottom line is to set yourself up to make the right choice in the moment. You’ll be surprised at how much healthier your eating choices will be if they require less effort.

www.adhdsolutions.net

The Autism & ADHD Diet: A Step-by-Step Guide to Hope and Healing by Living Gluten Free and Casein Free (GFCF) and Other Interventions

http://books.google.at/books?id=li0Sl3CmlswC&lpg=PP1&dq=The%20Autism%20&pg=PP1#v=onepage&q&f=false

Colours advice

The Food Standards Agency Board, at its April open meeting, discussed the possible effects of certain food colours on children's behaviour and agreed advice to Ministers to help inform the UK's negotiating position in Europe on this issue.

This discussion took place following the publication last September of research into these colours by Southampton University and in the light of the review of this work by the European Food Safety Authority (EFSA), which was published in March.

The Board agreed to advise UK Ministers that there should be voluntary action by manufacturers in the UK to remove these colours by 2009. In addition, there should be action to phase them out in food and drink in the European Union (EU) over a specified period.

Dame Deirdre Hutton, Chair of the Food Standards Agency, said: 'It is the Agency's duty to put consumers first. These additives give colour to foods but nothing else. It would therefore be sensible, in the light of the findings of the Southampton Study, to remove them from food and drink products. UK industry has already taken great strides to remove these colours from food; this decision builds on the work already done and will encourage industry to continue down this path.'

The Board also discussed the Agency's advice on this issue. At present, Agency advice is:

Parents of children showing signs of hyperactivity are advised that cutting certain artificial colours from their diets might have some beneficial effects. These colours are:

• Sunset yellow (E110)
• Quinoline yellow (E104, found in mouth washs)
• Carmoisine (E122)
• Allura red (E129)
• Tartrazine (E102, FD&C Yellow 5, C.I. 19140, used also in H&M shower gel and Avène face wash *awaywithit*)
• Ponceau 4R (E124)

Food Standards Agency Chief Scientist, Andrew Wadge, said: 'This advice is proportionate and based on the best available science. However, we need to remember that there are many factors associated with hyperactive behaviour in children other than diet. These are thought to include genetic factors, being born prematurely, or environment and upbringing.'

The Board requested that advice to parents is simplified and strengthened as much as possible, and the Agency updates its advice in the light of the Board's discussion.

The preservative sodium benzoate was also used in the Southampton study. Use of sodium benzoate is mainly restricted to soft drinks. The Board decided that advice to Ministers and consumers should focus on the colours used in the study, as the primary function of sodium benzoate is as a preservative.

Today's Board decision does not mean that there is an immediate ban on the use of the six colours in food and drink products. The FSA is recommending to UK Ministers that industry takes voluntary action to remove these colours by 2009 and is pressing for action at EU level.

Once the FSA has given its advice, UK Ministers will discuss this with other Government departments. These discussions will inform the UK’s negotiating position in Europe on this issue.

http://www.food.gov.uk/news/newsarchive/2008/apr/coloursadvice

Diet Intervention and Autism - Implementing the Gluten Free and Casein Free Diet for Autistic Children and Adults

Diet Intervention and Autism - Implementing the Gluten Free and Casein Free Diet for Autistic Children and ...