The right food for your child -- and YOU!

Do you know that 9% of American children are diagnosed with ADHD (attention-deficit/hyperactivity disorder) but only 32 percent of them are getting treated properly. There is a perception that ADHD is overdiagnosed and overtreated but many times it shows that for those who meet the criteria for ADHD there is a opposite problem, they're often underdiagnosed and undertreated. Unfortunately there is no "magic cure" for a child with ADHD. The only magic cure available is to eat properly. It doesn't matter if your child has ADHD, every child NEED to have a proper diet.

All kids need nutrients and healthy foods, but because certain vitamins and minerals are particularly related to brain function, they may be especially important for kids with attention and behavior issues. Here are a few food choices that will help your child grow and function perfectly.

Protein
Kids need protein for their brain cells to function, but the body can't store excess amino acids (what protein is made of). For a kid who has trouble focusing, it's especially important to make sure his brain gets a steady supply of protein. The trick is to split up protein intake: Try offering eggs for breakfast, an almond butter sandwich for lunch or meat or beans for dinner.

Omega-3
Omega-3 is a type of fat that plays a vital role in brain and nervous system function. Omega-3 is always a complimentary treatment when treating a child with ADHD. Their behavior and attention improves after taking Omega-3. There is a real reason why people say you become smart when you eat fish. Salmon, walnuts, flaxseed, shrimp are all good choices.

Minerals
Iron is important for brain development and one study showed that almost all of the kids who have ADHD also have low iron level. The most severe deficient also had the most severe problems with ADHD. Same studies has been done on zinc and magnesium.  But remember don't overdo minerals, especially iron.

Organic and natural food
Most foods today are highly processed and contain tons of chemicals, so much that some food items should not even be called food anymore. Chemicals in food have been linked to ADHD. If you can't buy all food organic, buy organic foods your child eats the most. Try also to avoid artificial ingredients, such as dyes. Lemon is a typical example of being heavily dyed. Buy organic foods as often as you can or grow your own. Ask friends, family and neighbors for fruits or vegetables they might have too much of in their own backyard.

Eating the right food is so important -- who wants to have their kids treated for something that could be changed easily. As a parent you need to make a great example and eat the same way. If you're not eating vegetables, why should your child do it. The little extra money we spent on proper and organic food is MUCH cheaper than having medical after medical bills to treat something that can't be treated.

Are you trying to go gluten/soy/dairy free?
Your child can eat the same thing you are. It's easy. Soy should NEVER be in a child's diet anyways. When it comes to dairy - let the kids have greek yogurt, it has a lot more protein in it and much better for your body than artificial processed yogurt. Drizzle some honey on top or chop/puree fresh fruit and add. Your child can eat gluten if they're not intolerant, but let them try gluten free bread as well. Letting them eat gluten free bread in between regular bread helps them with digestion and give them a little break to clean out their intestines. Functioning intestines help your child absorb all nutrition in your food.

BeachFit Moms VIP Package

Are you ready to finally get back on track with your body? The BeachFit Moms VIP Package is the new addition to BeachFit Moms. If you are looking for getting in shape after your baby or getting ready for a baby -- then the BeachFit Moms VIP Package is for you. By combining The BeachFit Moms Classes, Pilates and Chiropractic care you are one step ahead reaching your ultimate body.

The BeachFit Moms VIP Package includes:
6 weeks BeachFit Moms Program (12 60-minute sessions)
3 30-minute Private Pilates or Personal Training Sessions
2 Chiropractic Treatments
Total value $400 -- now:
 
$295

Start your VIP Package today! Email annika@beachfitness.com for more info or to sign up.


(The BeachFit Moms Classes starts the day of your first class. The BeachFit Moms classes expires 6 weeks after your first visit to the class. The Private Pilates or Personal Training Sessions as well as the Chiropractic Treatments expires 3 months from the day you purchase the VIP Package.)

Top Ten Healthy Snacks

Need ideas for snacks? Here are ten great options between meals. But keep it to a snack, only a handfull or less. 

Top Ten Healthy Snacks

1.     Rice cakes- load them with dips or use instead of bread for ‘sandwiches’.  If you find them too thick, try those designed for babies – thinner and more dainty.

2.     Gluten-free oatcakes- nutty and delicious topped with sheep’s cheese or grilled vegetables.

3.     Hummus- great for dipping, home-made is best.

4.     Guacamole- another fabulous dip or topping.  Again, home-made is streets ahead of the shop-bought stuff.

5.     Chopped carrots, celery, cauliflower and mangetout to dip or crunch alone.

6.     Nuts – walnuts, pecans, almonds, Brazils.

7.     Seeds- sunflower, linseed, pumpkin.

8.     Ripe fresh fruit- banana, blueberries, apples etc.  Ensure they are really ripe and, ideally, naturally ripened.

9.     Organic dried fruits – raisins, sultanas, prunes, currants, apricots, mango, pineapple etc.

10. Falafel- delicious Middle-Eastern chickpea patties

The Bad & The GOOD Basket

We can not tell you enough how important your nutrition is. Print this out and put it on your fridge so you can keep track on what should be in your fridge. This is not a diet, it's a lifestyle. If you follow this, you would never have to diet again, ever.

Good Basket 

Gluten-free bread

Chicken, turkey, pulses, lentils

Fresh ingredients

Fresh vegetables and salads

Gluten-free muesli, porridge oats

Brown rice, brown rice pasta, gluten-free grains

Fish (salmon, halibut, fresh tuna etc.)

Olive-oil or pumpkin spread

Rice, almond milk

Rock salt or sea salt

Fresh fruit

Seeds, unsalted nuts, dry-roasted pulses

Rice cakes, oatcakes, hummus

Green tea, herbal teas

Honey / maple syrup

Bananas

Alcoholic drinks (if you really must!): Organic vodka with pure cranberry or pomegranate juice or Cider (gluten free)

Bad Basket

White Bread

Red meat, sausages, bacon

Ready meals

Tinned vegetables

Pasta, white rice

Seafood (deep sea fish, high in mercury)

Butter

Cow’s milk

Anything Soy

Table salt

Ice-cream, jelly

Crisps

Muffins, cakes, biscuits

Tea, coffee, decaffeinated tea and coffee,

Sugar

Chocolate

Wine, beer, whiskey

The importance of sleep

Good sleep is vital. We see many people who are burning the candle at both ends, skipping sleep in order to cram more into their days.  It’s counterproductive. As busy moms, you know what we are talking about. If you don’t sleep properly, and for the optimum amount of time, you simply won’t function so well.  If you’re stressed, you’ll only increase your stress; the production of cortisol (one of the key stress hormones) only stops when we sleep.  Lack of sleep is blamed for up to 40,000 road crashes a year, bad decision-making in business and even such disasters as the Challenger space shuttle, the Three Mile Island nuclear power accident and the Chernobyl disaster.

How much sleep you need will depend entirely on you.  The majority of people function best with 7-8 hours; however some happily manage on 5 or 6 while others feel lousy with less than 9.  It’s very individual; there is no one-size fits-all prescription. 

The kind of sleep you get is as important as how much sleep you get.  Sleep is divided into three types: light, deep and REM (or dreaming) sleep.  If you lessen your hours of sleep, your body will automatically compensate –first by cutting down on light and then, if necessary, REM sleep, too.  Because REM sleep is when you dream, psychologists consider it to be an absolutely essential process. 

Sleep is the time when your body rests, repairs balances and regulates.  Lose sleep, and your immune system is lowered, your mental alertness dives and your mood plummets.  Research even shows that your sex life will suffer because sex hormones are suppressed when we’re deprived of sleep.   You will also notice the effect in the dark circles appear under your eyes and your face looks grey, stressed and lacking tone.  They don’t call it beauty sleep for nothing. 

It's important that you take sleeping serious -- and napping. Many moms have a "to do" list that they try to do while the babies are taking a nap. Their nap time should be YOUR time. Try to do things on the to do list with your child or children, so by the time they take a nap you have less to do and more time for yourself to just relax. Do you have children who doesn't nap anymore? Decide a part of the day when they do a little bit less active things, you can do activities such as reading, drawing or lay a puzzle. It is important for a child to get a break during the day as well. 

Try these methods to get more out of every night's rest.

1. Get on a regular schedule: Following a regular schedule can improve the quality of your sleep by keeping your sleep phases consistent.
2. Open a window: Get some fresh air to improve the quality of your sleep.
3. Reduce or eliminate caffeine: Caffeine can mess with your energy levels and disrupt sleep patterns, so reduce or eliminate use of it, especially in the hours before you go to bed.
4. Only sleep in your bed: Use your bed exclusively for restful activities, not work or TV.
5. Meditate: Focus on relaxing to let yourself get better rest.
6. Stay away from the computer and TV: Backlit screens can stimulate your brain in a way that's not conducive to sleep.
7. Realize that sleep is vital: Give yourself all of the time you need to get a good night's rest.
8. Write out what's on your mind: Create a worry list to put things out of your mind and get to sleep.
9. Don't stress yourself out: Don't force yourself to sleep if you're not tired, or become worried when it takes you a while to get to bed. Sleep will come eventually.
10. Never go to bed hungry: Just like a too-large meal, going to bed with an empty stomach will disrupt your sleep.
11. Take a moment to relax before bed: Ease yourself into sleep with a good book, bath, or favorite TV show.
12. Don't stay awake in bed: If you can't fall asleep, get up and do something boring until you feel sleepy again.
13. Keep your pets off the bed: Your pets can trigger allergies or movements in the bed, which can interfere with your sleep.
14. Use sunlight to improve your biological clock: Expose yourself to the sun first thing in the morning so that you reset your internal clock.
15. Exercise: Regular exercise will give you deeper, more restful sleep because your body needs physical exertion to recover from.
16. Don't drink a night cap: Even though alcohol can help put you to sleep, it will cause you to wake up during the night, even if you don't notice it.
17. Avoid excessive napping: If you nap too much during the day, you could throw off your sleep cycle and make it hard to get a good night's sleep.
18. Avoid drinking fluids before bed: Drink too much before bed, and you could find yourself waking up to urinate.
19. Make your bedroom a comfortable temperature: If your bedroom is too hot or too cold, you'll have a hard time getting to sleep and enjoying a full night's rest.

The Chiropractor = the new family doctor? Why Dr. Natalie Wilson is my Family Doctor.

When me and my husband decided to have kids, I wanted to make sure I was perfectly healthy, not only "in shape" but also had correct body alignment and posture to be able to carry a baby. Dr. Natalie Wilson, Chiropractor and owner of Full Circle Chiropractic, located inside of Beach Fitness, knew about our plans and told me to come see her. I have always been suspicious about Chiropractors and thought they handled people like machines, just going around from person to person cracking necks. My first experience with that was seeing a chiropractor in the area for my first time. I hated it and couldn't for the world understand why people went to see their chiropractors even several times a week! Little did I know that Chiropractic care could be anything else besides cracking and popping necks.

So with some prejudgements about chiropractors I met up with Natalie. And Wow! First of all, her appointment is not 5 minutes laying on tables next to other people so when I laid down in her quiet room and got a massage I was amazed. She told me that a lot of women carry a lot of stress in one point that has to do with conceivement. She pressed on that and it was pretty intense and tender. She corrected my spine, my alignment and told me that I was now ready to have a baby. One week later I did the test and guess what -- I was pregnant! Getting off my pills after 12 years, I thought at least it would take me 6 months to get pregnant but no, 5 weeks after I stopped taking them I was pregnant.
So I decided to see Natalie once a week during my pregnancy. The best choice I have ever taken to keep myself healthy during this stage of life.

So every week I saw Natalie and I looked forward to every time, it was MY time to relax and leave happy and energized. The more my belly grew the better it felt, Natalie knew exactly how I felt and fixed the aches and pains, and not only that, she had this amazing pregnancy pillow (a.k.a "my boyfriend" :-) that I could lay down on -- on my stomach! If you never been pregnant you have NO idea how it feels like not to be able to lay on your stomach for 9 months.... It's priceless!

In combination with seeing Natalie I also had my regular check-ups with my OB. I knew I was eating healthy during my pregnancy and was working out at Beach Fitness, but my OB was amazed with my overall health and fitness level throughout the whole pregnancy journey. I felt great during my pregnancy and each week I saw Natalie I addressed how I felt and she corrected and fixed my problems, even before they turned into aches and pains.

On August 17th 2010 our son William was born, weighing almost 9 pounds. Even though I had planned a natural birth at the hospital -- I was greatly disappointed when after 15 hours I had to have an emergency C-section. He was just too big so the C-section turned out to be the only option left for me. I had never in my life had a surgery so the recovery was a bit of a shock for me. During my recovery process I kept seeing Natalie for my regular checkups. She also saw William when he was only 9 days old. I was curious and a little scared of how she would perform chiropractic care on William and that was the most holistic approach a doctor could have to a baby, no needles or drugs. I found out during that appointment that he was a little bit out of alignment from the birth and the struggle coming out. She also asked which side William preferred to nurse on, because she could tell that he was eating mostly on the right -- I am still amazed on how she knew! So by correcting him she made him eat better on both. Here are a few pictures from his first appoinment:

Dr. Wilson and William, 9 days old, on his first chiropractic treatment.

Pressure points. I learned that a baby carries a lot of stress from the birth and the body needs to be aligned to grow properly.

Pressure points. William was completely quiet and loved it!

Done!

My family sees Dr. Wilson on a regular basis, now around once a month/every three weeks or whenever I have some sort of pains or aches. I can't tell you how many times she treated me, taped me and massaged me to make me feel absolutely great again! For example, when William had a cough for over a week I started to get a little concerned, so Natalie said - Come see me! She found a knot in his back, treated it and that same night he stopped coughing!

The reason why I wanted to share this with you today is because this December, I had an ovarian cyst that bursted. If you ever had your appendix taken out and the abdominal pain that it began with, you know what I am talking about. It is the most extreme abdominal pain that you can ever have. After 12 hours at the hospital I was treated and felt better - the cyst eventually dissolved and disappeared. Today I started feeling that some kind of pain again, but just for an hour. I went by Natalie's office and she immediately treated me -- thank you! -- and got massaged, aligned again and taped to comfort my lower back.

I begin to realize how important my treatments with Natalie are and I also realize that she is my new family doctor. My husband Bryce and I, see her more than any other doctor -- in fact -- she is the only doctor we see! I have never been taking any sorts of medication, not even Advil and I like to keep it that way. I want to set a good example and in the future have my own kids treat their own kids in the same way, without chemicals, drugs or unnecessary surgeries.

Thank you Dr. Wilson for making my family so healthy -- in a holistic and natural way!
/Annika Turner

William, 9 months, hanging out with Dr. Wilson's daughter, Adele, 6 weeks old, at her office.

If you want to book an appointment with Dr. Natalie Wilson, email her at fullcirclechiropractic@gmail.com 

or call (562) 665.1479

www.fullcirclechiropractic.com

What they say about BeachFit Moms...

"I have gone for three weeks and am having a blast. Our babies are with us watching set a good example and real results are happening. I feel stronger, leaner and have more energy. I have lost about 2 pounds each week without counting calories. I don't have the motivation to work out alone, and have little desire to join a club and leave my baby in their daycare, so this has been ideal!"  
-- Cathie Easley, Mother of 1, Garden Grove

"I've never really been a huge fan of working out and taking classes before Beach Fit Moms.  My previous experiences always ended up the same way. I hated taking it, got bored or didn't have enough time to take all the required classes. (With 3 young kids I feel like I barely have enough time to get any type of exercising done besides playing with the kids) I love Beach Fit Moms because it's only one hour two days a week and if you push yourself you get the best workout ever. It's also great knowing that the program is designed specifically for me as a nursing mom."
-- Anna Boller, Mother of 3, Seal Beach

"I love BF Moms! I recommend this to all new moms & even moms with older kids.
The workout is great and targets all the spots you'd want to work on after having kids.
Also great for getting in shape before getting pregnant."
-- Camilla Wright, Mother of 3, Seal Beach

At Beach Fit Moms classes I've been able to reach my own goals without being made to feel guilty for what I haven't had time or energy or motivation to accomplish before now. I came as I was and have had a blast.
-- Heidi Florio, Mother of 3, Seal Beach