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Nutrition Talks for Children and Teens (with Passcodes)

2020 September 25 by


whole foods

Here you will find recordings with links and access codes of two lectures on nutrition  presented to kids as narrated PowerPoints. One is for teens and the other is for 7-12 year old children.

It is helpful if children themselves take control of their own health and well-being with the understanding of a healthy lifestyle. In these talks I present the importance of the digestive tract for overall immune system health and how to maintain health through a nutritious whole foods diet. We also talk about the foods and non-foods to avoid in their diets and the red-light/green-light approach to choosing what to eat.

Here are the links. Encourage your kids to watch them.

7-12 year old children Passcode: iD5S%xK3

13-18 year old teens Passcode: Rt6E$EPE


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2018 November 12 by



Are you doing everything you can to maintain your health? Your family depends on you staying healthy. They expect you to take care of them. So don’t get sick and don’t acquire any chronic illnesses. This requires two levels of prevention: immune support and long term care.

A healthy lifestyle will support both levels of prevention: avoiding viruses and infections, as well as maintaining health as you age. These lifestyle practices apply to anyone at any age. They fall into some broad general categories:  getting exercise, eating fruits and vegetables, avoiding starches, sleeping well, and enjoying nature. If you are remiss in any of these areas work on these fundamentals first. And all of us could use some improvement. Also avoid toxic exposure in household products and BPA plastics and sugar.

Supplements for immune support

Some supplements will assist both realms. The most important of these for immune function and many other cellular functions is vitamin D. Take vitamin D whenever you have a lack of sun exposure. For many people that means year-round. And be sure to take an adequate dose. For children – 1,000 IU per 10 pounds of body weight (up to 5,000 IU). And for adults 5,000 to 10,000 IU per day. It is best to take a vitamin D supplement that also contains vitamin K2.

Vitamin C and vitamin A provide powerful immune support. Of course, many brightly colored fruits and vegetables contain these vitamins, but you can also take them as supplements.

Probiotics and fermented foods help to maintain a balanced ecology in the digestive system, where most immune mechanisms are produced.

Finally, medicinal mushrooms have specific immune boosting effects. Formulas of supplements often include reishi and shiitake mushrooms along with the herbal immune booster astragalus.

Supplements for long term prevention

Here’s a short list

Omega 3 fats in the form of fish oil or flax seed oil.

B complex with quality forms of each (folate, methyl B12, and 50-100 mg of B1, B2 and B6 as P5P)

There are many other supplements to prevent aging and inflammation including antioxidant formulas and Curcumin preparations.

Blood tests

Here are some blood tests you may want to ask your doctor to order to assess your health status: vitamin D (should be 50-80), fasting leptin (should be < 10) glucose (<100) and insulin (< 5), homocysteine (< 9), CRP (< 1), TSH (< 2), Free T3 (> 3.2), Reverse T3 (<15), B12 (> 550).

These tests will evaluate your immune status, your metabolism, and whether you have signs of inflammation. If any of these are out of range you could be at risk of metabolic syndrome or low thyroid. If you are gaining belly fat, if your glucose level is creeping up, then a personally designed supplement  program can help to rebalance your system.

If you need suggestions about brands of supplements or help in designing a personal program, send me an email. I am happy to arrange a personal consultation.

And stay healthy.





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Food Guidelines for Children

2017 July 28 by


Healthy options #1


Nutrition is a cornerstone of disease prevention and maintenance of good health in children. Here are some guidelines for children’s diets. Choose the most nutritious foods you can. Focus on fruits, veggies, whole grains, and protein sources. Avoid toxic exposure and highly sweetened foods. Maintain a variety.

Children may thwart these well-designed principles. They will gravitate to the sweetest foods possible. Our culture seems bent on subverting your best intentions, bombarding children with advertisements for various sugar products that masquerade as a wholesome breakfast, and tempting them with candy tie-ins to their favorite cartoon characters. Unfortunately, our culture is a modern, western model that includes fast foods, inordinate amounts of sugar, indiscriminate use of pesticides, and a commitment to excessive carbohydrate consumption.

Rules of the house

Here are some suggestions for rules of the house. Do not keep candy in the house. If it is not there, children will only eat it on very unusual occasions. Your children may not ever develop a taste for sugar and chocolate if their exposure in early childhood is minimal. Buy packaged foods carefully, and read ingredient lists. Avoid foods with added sugar, corn syrup, and partially hydrogenated fats. Bake your own cookies. Use fruit as dessert.  Be a nutritional role model for your children. If you eat well, if you base your diet on healthy principles, rather than cravings and addictions, then so will your children.

Offer your children a variety of healthy, nutritious foods. Tell children that it’s best to eat foods the way they grow in nature, not from packages and boxes. Keep fresh fruit readily available at all times. Provide choices at mealtime and do not be deterred by petulant refusals. Continue to offer foods even if your child has refused them in the past. Children will often become accustomed to a new food or taste only after repeated exposure.

What to eat

Children require a diet with a large percentage of calories coming from fats. Children also need the energy, fiber, vitamins, and minerals derived from whole grains. Most children need a higher percentage of calories from carbohydrates than adults, although some children clearly do not respond well to gluten products and thrive on gluten-free diets.

Proteins in grain, especially gluten, are difficult to digest. Soaking grains will partially break down gluten and other proteins into simpler components that children can absorb more safely. Soaking grains also allows enzymes and helpful bacteria to neutralize phytic acid. All grains contain phytic acid bound to phosphorus in the outer layer or bran. Untreated phytic acid combines with minerals including calcium and magnesium, blocking their absorption.

Children also need the vitamins and antioxidants they derive from fruits and vegetables. And of course children need protein and calcium sources.

The food group portions table provides general guidelines for feeding children based on the Rule of 3. This includes three daily portions from the groups whole grains, vegetables, dairy, and meat/eggs, 3-6 fruit portions each day, and some nuts or beans.

Food group portions  –  The Rule of 3

Fruits: 3-6 per day

Vegetables: 3 per day

Whole grains: bread, pasta, cereal  2-3 per day

Dairy: Milk, yogurt, cheese  2-3 per day

Animal products: Chicken, turkey, beef, eggs 2-3 per day

Nuts and beans: 1-2 per day


These general rules will need to be adjusted for specific circumstances. Many children do not digest and process grains or dairy. Children with developmental problems or food sensitivities may require restrictions and elimination diets. A holistic practitioner can provide guidance in these areas.

As children grow into the teen years they express their food preferences more vigorously, and they make make choices that are not always ideal. However, they will still look to parents for guidance around weight concerns and help with growth and athletic prowess. Take these opportunities to  reinforce the principles of healthy eating.



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Diet Controversies

2011 September 7 by


Bill Clinton this week probably did more for the vegan lifestyle than any other single event in the history of dietary controversies. When the former president announced that he has adopted a vegan diet, news media picked up the story with TV specials and coverage over the Internet and YouTube. Of course, Bill’s motivation is to prevent recurrences of his previous heart problems, and more heart surgeries. He has adopted the diet programs of the vegetarian proponents Dr. Dean Ornish and Dr. Caldwell Esselstyn in hopes of actually reversing his heart disease. Ornish’s program of a vegetarian diet, exercise, and meditation has been proven in studies to remove plaque in artery walls.

This brings up the controversies and uncertainties about the best diet to prevent disease. On one hand are the vegetarians with their theory that a plant-based diet prevents and treats heart disease and cancer. Their argument is that cultures where eating meat is the norm have more of these diseases, which are relatively unknown in vegetarian cultures. However, the science to back up this argument, presented in books like The China Study, has been criticized as less than convincing. Nonetheless, the reasoning that raising large mammals for food is not sustainable or healthy for the planet seems cogent. And the conventional meat industry is clearly a horrific nightmare, as presented in several recent documentary films.

On the other side are the Paleolithic diet promoters who assure us that the human body was designed to eat meat and plants in the form of fruits and vegetables, but not grains.
Some cultures also have historically included dairy. Their contention is that a high protein and low carbohydrate diet will prevent diabetes and the various forms of inflammation that contribute to chronic disease. Limiting or eliminating starches and grains is the key to staying fit and lean. Then there is the Weston A Price (Nourishing Traditions) diet that advocates plenty of healthy fats, especially saturated fats and animal products, along with fruits, vegetables, fermented foods, and some soaked grains.

There are some areas where both sides agree. Highly processed foods are not good for you. Eating whole foods as close as possible to their state in nature is best. Corn syrup is terrible. Everyone should stay away from artificial sweeteners, flavors, and colors, and chemicals and preservatives derived from petroleum products. Organic produce is best because pesticides and antibiotics are associated with various disease processes, and because organic produce has more vitamins and antioxidants. Animal products, if consumed at all, should be organic, and the animals raised in healthy and humane conditions, i.e. cage-free birds and grass-fed cattle.

Many studies have shown the benefits of eating a wide range of fruits and vegetables, for example the Mediterranean diet studies. Limiting junk food and fried food has also been shown to reduce disease. Controlling weight, building muscle and reducing body fat prevent heart disease, diabetes, and cancer. Obesity is a guarantee that inflammation and chronic disease will strike sooner or later.

Different diets may be more suitable for different folks. Generally, anyone who is immersed in these controversies is probably eating a better diet than most of the population. It is hard to imagine Americans giving up hamburgers and fries altogether, but it is clear that a lifestyle that includes organic eating, exercise, and good health habits is a growing and welcome trend.

If Bill Clinton can shed unwanted pounds and overcome a lifetime of poor food choices, then so can the rest of us.



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Back to School Health Checklist

2011 August 27 by



Packing lunch for school can be hard on parents. I suggest you sit down with your kids and make a list of things they want to eat in their lunches. This can lead to (yet another) discussion of the foods that are nourishing and foods that are not so good for your body.

Putting food choices into a context that kids can understand can be helpful. The traffic light model works well. Green light foods are good for you. Eat as much of them as you like. These include fruits, vegetables, whole grain products, nuts, and organic meats and dairy. Red light foods are those kids should not eat, like corn syrup, diet foods with Nutrasweet, caffeine products, and artificial colors and flavors. Yellow light foods are those you should slow down on, like desserts, processed white flour products, and juice.

A healthy packed lunch includes fruits such as organic blueberries, strawberries, grapes, or apples, some protein like peanut butter or meat and cheese sandwiches on whole grain bread, yogurt (without corn syrup), nuts or trail mix, organic chips, carrot sticks, seaweed snacks, or cheese sticks.

Beware of lunch boxes. Plastic lunch boxes may contain BPA (bisphenol-A), a synthetic estrogen that contributes to hormone disruption and cancer. The vinyl lining of lunch boxes and lunch bags marketed for children often contains lead. Seek out a BPA and lead-free tag on the bag to ensure that the food in your child’s lunch is not exposed to these toxins. Legal action was taken by the FDA and the Center for Environmental Health against lunch box manufacturers, but some of these may still contain toxins.


Keep your kids healthy by supporting their immune systems. Exposure to other children with viruses is bound to pass colds around the classroom, but you can help to minimize symptoms by giving some specific supplements during the school year. Several types of supplements can help boost immune function.  Adaptogenic mushrooms are one of the most potent immune system activators. An excellent formula that also includes astragalus and elderberry is Immunoberry by Designs for Health. A probiotic formula with lactobacillus and bifidobacteria species will also help to protect children from viruses. Vitamin D3 is an essential supplement in the winter months (2,000 IU per day). And a colostrum or whey protein supplement to supply immunoglobulins and lactoferrin will also boost immune function.


Do not allow yourself to be pressured into giving vaccines to your child. Make an informed choice rather than just conceding to the pressure of school requirements. Consider the likelihood of exposure, seriousness of the disease, and side effects of the vaccine. Vaccines being forced on school age children these days include pertussis in DTaP (whooping cough), measles (MMR), and HPV (cervical cancer). Read about the vaccines in my book, The Vaccine Guide, or search the NaturalNews website for information about each vaccine before you comply with routine vaccination. Remember, an exemption from vaccination is always available to you.


Schoolwork can be demanding, and homework time consuming. Many schools have limited the amount of time devoted to PE. Make sure that your kids are getting some form of exercise every day, either in an organized sport or bike riding or just running around at the park. Staying fit is important for mental function as well as physical health.



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