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Question:
My five year old son has been diagnosed with
ADHD. Do you think that
changing his diet could improve his symptoms?
Belinda Rennie:
As early as 1940’s doctors have been interested in the connection
between chemicals in food and ADHD. With a growing number of children
showing improvements in behaviour with dietary changes these
recommendations became known as the Feingold Diet.
Of course there are
many factors influencing behaviour from genetic to environmental
influences with food being one of these. What a child eats on a daily
basis not only effects their physical growth and development but their
emotional and psychological health. Food is a powerful chemical which
influences brain neurotransmitters (brain messenger chemicals)
evidenced by the feeling some people experience of fatigue and
sleepiness after a meal.
But food can also be a
medicine that can restore balance so a child feels calm, clear and
naturally alert. Feingold and others identified artificial colours,
flavours, colours, some preservatives and salicylates linked to ADHD.
Chemical salicylates occur naturally in a wide variety of foods such
as tomatoes and strawberries and are the constituent of aspirin.
Research suggests that salicylates can suppress neurotransmitters by
as much as 50% and can trigger behaviour problems and hyperactivity.
Salicylates have also been implicated in digestive problems such as
Crohn’s disease and Inflammatory bowel disease. Other promising
research points to the benefits of fish in the diet and fish oil
supplements in improving the symptoms of ADHD. See childhood behaviour and organic food.
What does all this mean
for you as a parent? It means excluding all artificial colours, flavours plus some preservatives and all chemical salicylates from
your son’s diet by buying organic food where possible. This requires major motivation on your part and
enlisting the cooperation of your son so that he sees this might help
him. Buy the book “ E For Additives” by Maurice Hanssen (Magrudy’s
Bookshop) and become familiar with the E numbers which appear on many
food labels (see food additives). Carry a list of salicylate-containing food when you shop.
Enlist the support of your classroom teacher, learning support team, doctor and other health professionals so
you can tackle ADHD from a dietary and behaviour modification
approach.
For more information
about the Feingold diet see
http://www.feingold.org.
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Question:
Everyone in
Dubai is talking about
the blood type diet. Do you think it is worth trying?
Belinda Rennie:
The blood type diet is based on the work of Dr D’Adamo a Naturopathic
Doctor who believes that there is a chemical reaction between your
blood and the food you eat. Lectins, protein substances found in food
that are incompatible with your blood type cause the blood to
agglutinate or clot. Different lectins target different organs causing
destruction of cells and eventually disease. D’Adamo has compiled
exhaustive food lists for each blood type from his own experience and
many people are following this rigidly and loosing large amounts of
weight.
There is mounting
evidence that dietary lectins are implicated in disease (British
Medical Journal, April 1999). However, studies that look at the
connection between blood type and disease are inconclusive. It is my
experience that that there is significant variation between
individuals within blood groups due to cultural differences and
tolerance to local foods. Food intolerance is not fixed and varies
with stress, nutritional state and digestive strength. Strengthen a
persons digestion, eradicate parasites, bacteria and yeasts (Candida
Albicans) and they are able to tolerate a much broader range of foods.
My concern is the way
people interpret the blood type diet. Many O types
increase their red meat intake and therefore their cholesterol and
saturated fat intake which is undesirable. If this is combined with
cutting out dairy products without boosting calcium from other
sources, nutritional imbalances can occur. Devotees of the diet also
seem to severely restrict carbohydrate intake by avoiding wheat and
not replacing it with other carbohydrates. In one study reported in
the British Medical Journal (July 1999) patients on a strict low
carbohydrate diet developed symptoms of hypoglycaemia after a meal due
to abnormal glucose handling. Some form of carbohydrate needs to be
eaten at each meal not only for health but for a feeling of
satisfaction and satiety.
Seek the help of your
health professional/nutritionist to help you design a well balanced
eating plan around your intolerances. Any diets which severely
restrict food groups can be dangerous to your health and in the worst
case can lead to eating disorders.
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Question:
Can you explain the nutritional basis of food cravings? When I was
pregnant I craved sour foods and now I often have sugar cravings
especially in the afternoon. How can I deal with these cravings?
Belinda Rennie:
Food cravings are signals from your body that there is an imbalance.
It might be a lack of a specific nutrient or it may be an organ that
is overburdened or overloaded with toxins. Hypoglycaemia or low blood
sugar can often trigger sugar cravings. When a person eats refined
carbohydrates (white bread, refined cereals, sugar) blood sugar can
rise rapidly then drop as the body fights to maintain balance.
If you crave something, take the
time to explore that craving. If it is for sugar perhaps you are short
on chromium GTF (glucose tolerance factor). Chromium works with
insulin in the metabolism of sugar and therefore helps to keep your
blood sugar levels stable. Taking a low dose of chromium at regular
intervals throughout the day may help the cravings. Often people
experience sugar cravings in the afternoon after a lunch that might
have been poorly digested (bread? pasta?). This is a signal that the
intestines, pancreas and liver are struggling under a toxic load.
Lunch is the most important meal
of the day and is grossly overlooked by most people. I encourage my
patients to eat some kind of green leafy vegetables in the form of a
salad with mixed leaves (Boston lettuce, oak leaf, radicchio, chicory)
and salad vegetables plus some tinned fish, Ryvita or rice cakes.
Getting a balance of the six tastes (see box) with emphasis on
bitterness from the green leafy veg helps to moderate a craving for
sugar. So balance all comes back to taste which is the only reason to
eat food - if it tastes great!
Some examples of different food
tastes
-
Sweet
grains - rice, fruits, nuts, meat, some vegetables
-
Sour
tomatoes, cheese, fermented dairy products,
pickles, some fruits
-
Salty sea salt, seaweed, fish
-
Bitter green leafy vegetables, tonic water
-
Astringent
celery, spinach, dried peas and beans
-
Spicy
ginger, garlic, onion
Unfortunately our taste buds have
been corrupted by fast food, packaged and processed food. Food
manufacturers have gone to great lengths to fool our natural senses by
adding salt, sugar, fat and flavouring. Food that has been processed
can’t be interpreted by our body wisdom so the only way forward is to
go natural. Naturally sweet foods such as dates and soaked prunes or
apricots are good alternatives to chocolate and candy bars.
In her book, “A Cure for All
Diseases”, Dr Hulda Clark outlines how you can understand and remedy
your food cravings. I have elaborated on some of them:
Suppose you crave these items:
-
Sour foods such as pickles:
Pregnant women are often found with their finger in the pickle jar
in an attempt to boost low stomach acid or alternatively they have
yeast overgrowth in their intestines. Start drinking apple cider
vinegar in hot water with a slice of lemon and a teaspoon of honey.
-
Fried foods, fatty foods:
Your body craves essential fats which most of the population are
deficient in. Instead of French fries and fast food use olive oil,
butter, avocadoes, fresh nuts and seeds (keep in the fridge) and
flax oil for salad dressings.
-
Sugar coated cereals: Loved
by people with disturbed sugar regulation. Take chromium tablets and
consider switching to an oatmeal based cereal or cream of rice
cooked with milk, honey and cinnamon.
-
Savoury snack foods like popcorn, pretzels, potato
chips, corn chips: The adrenal glands and
kidneys might be overworked (stress?). Use potassium chloride as a
salt substitute and try to increase the potassium content of your
diet with more vegetables, avocado, banana, dates, nuts, seeds and
sardines. Drink more water - at least 2.5 litres of water on top of
herbal teas and fresh pressed juices. Use natural diuretics which
help regulate water balance such as celery, parsley and dandelion.
My work with patients heavily
emphasises trusting body wisdom – following your natural instincts to
make food choices -once the body has reduced it’s toxic load by
strengthening digestion and eating whole fresh food that contains
living enzymes. Patients usually report less cravings and more
satisfaction after meals. Reeducate your taste buds with wholefoods
that have been minimally processed, including all the six tastes in a
meal. If a food tastes bad or you don’t feel like it, don’t eat it and
if you experience food cravings try to understand why.
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Question:
Now and then I have cravings for chocolate. What can I do to satisfy
these cravings without depriving myself?
Belinda
Rennie: This is
one of the most often asked questions by my patients. Am I allowed to
eat chocolate? It is true that high-quality chocolate can have some
health benefits due to the flavonols, plant chemicals. We are talking about chocolate that has a 70% or over
cocoa solid content (normal dark chocolate has around 30%) rather than
those regular chocolate bars which are high in sugar and hydrogenated
fats. Quality chocolate is very rich and a little goes a long way.
Chocolate acts
on our mood and pleasure centres in many ways. Research suggests that
the smell of it can induce relaxation and calmness. It is thought that
chocolate causes the brain to release endorphins or pleasure chemicals
and the chemical phenylethylalamine (PEA) which is thought to
stimulate the same reaction in the body as falling in love. However,
if you are sensitive to amine compounds, chocolate can trigger
migraines.
A craving for
chocolate might indicate a need for magnesium or iron as chocolate
contains reasonable quantities of both these nutrients. Ask any
pregnant woman if they craved chocolate at some stage in their
pregnancy! Chocolate also contains antioxidant potential similar to
red wine. But what about the fats you ask? The fat in chocolate is
stearic acid, a saturated fat and this makes up about 30% of the fat
content of a bar. However, the stearic acid converts partly into oleic
acid, a monosaturated fat which does not raise the LDL damaging
cholesterol levels (though it might suppress the HDL protective
cholesterol).
So my
recommendation is to go for high quality organic chocolate
(cocoa plantations are usually heavily sprayed with pesticide) with
cocoa solids of over 70% and enjoy small amounts as one of life’s
great pleasures.
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Question:
Why is it that the French eat so much cheese, rich creamy sauces and
drink so much red wine yet have a much lower rate of heart disease
than other European cultures? Can you explain the term “French
Paradox” as it relates to eating habits?
Belinda Rennie:
So many researchers have tried to explain the “French Paradox”: why
the French seemingly have a high fat diet yet have low rates of heart
disease. The best they have come up with is the cholesterol lowering
effect of moderate red wine consumption (a couple of glasses a night).
However, it is much
more complex than that. If you have ever been to France you will
witness the overwhelming passion the French have for good food.
Regional markets abound with local produce and traditional farming
methods are passed down through generations. The French eat three
meals a day with the main meal in the middle of the day. Vegetables
and fruit are eaten both at lunch and dinner and meat tends to be a
smaller portion. Dairy products are eaten with every meal but in small
quantities.
But the most important
aspect of the French diet is variety. This more than any other aspect,
is seen to be the most beneficial for good health and longevity. So in
a typical day, the French might eat 20 – 30 different kinds of foods
and eat foods that are seasonal for maximum flavour and nutrition.
Do a quick calculation
now. Write down how many different foods you ate yesterday under the
following headings: grains and cereals, vegetables (including beans)
and fruits, dairy products, meats and other foods. If you come close
to 20 you are eating a wide variety of foods. Anything less than that
and you need to explore ways you can increase your choices. Next time
you go to the supermarket take a look at some of those vegetables you
bypass. What about fennel, sweet potato, pumpkin, bok choy, radicchio,
chicory, bean sprouts, beetroot? Ask a friend how to prepare and cook
them or buy yourself a cookbook to motivate you to try new recipes.
The French paradox is
also explained not only by food variety but physical exercise (they
walk everywhere) and the social nature of food. Food is eaten slowly,
savoured with friends over a good bottle of wine.
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Question:
I have heard that dried peas and beans are very good for diabetics and
people wanting to lose weight.. Can you tell me how I can include them
in meals. Any recipes you have would be a help.
Belinda Rennie:
Many cultures use pulses (dried peas and beans) as a staple food. Take
for example chickpeas in the Middle East, lentils in South Asia, soya
beans in the Far East, and red kidney beans and pinto beans in the
Americas. Pulses are low in fat, rich in protein, iron, zinc,
magnesium, calcium and Vitamin B group nutrients. The soluble fibre in
pulses helps to control cholesterol, blood sugar levels and give you a
sense of fullness so they are great for people wanting to lose weight.
Some people have
problems digesting them and experience a lot of bloating and gas.
Cooking beans with spices (dried cumin and coriander) actually aids
their digestion and in South Asia a very pungent spice called
asafoetida (hing) is added during cooking to help reduce gas.
My suggestion is to
start of with tinned pulses (white beans, chickpeas) and drain them in
a colander under the tap to wash away excess salt. You could also use
the vacuum packed French beans that are in the fresh vegetable section
of the supermarket for convenience. Add them to salads or soups. When
you become more adventurous you may want to try the dried variety
which need soaking overnight then cooking preferably in a pressure
cooker for up to 2 hours.
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Question:
Over the last few months I have noticed that whenever I eat, my
stomach becomes so bloated that I look pregnant and feel heavy and
uncomfortable. Lately I have been eating a lot of rich food. Do you
think this is the problem?
Belinda Rennie:
It is easy to slip into unhealthy eating habits, especially when we
socialise so much around food. High fat, sugar and refined foods
encourage the growth of bad bacteria which proliferate in the
intestines. The bacteria feed off fragments of partially digested
fermented food, producing gas as a by product and this is what you
experience as the bloating. Clean up your internal act by eating
lightly, preferably soups, cooked vegetables (with garlic and ginger),
fruit, rice and some fish and plenty of water and herbal teas.
Including live yoghurt in your diet or a supplement which contains the
beneficial bacteria, acidophillus and bifidus, helps to restore the
balance of friendly bacteria. Give up the sugary, fatty foods and
caffeine and feel your energy levels take off.
The bloating may also
be the result of a food intolerance such as wheat or dairy products
which we often eat every day and don’t realise is the cause of our
digestive problems. Keeping a food diary over two weeks and noting the
symptoms you feel after a meal helps to identify the problem foods.
Substitute Ryvita/rice cakes, oatmeal and rice for wheat and try soya
milk as a replacement for cows milk. Your health professional can help you
eliminate suspect foods and replace them with satisfying and tasty
alternatives.
Making time to eat in a
settled environment and spending 10 minutes after eating, relaxing
rather than rushing around will help your body to digest better.
Taking warm water with a slice of lemon and 1 tsp of apple cider
vinegar with meals can also help to strengthen digestion. Eating when
you are under stress can also cause the gut to bloat so slow down and
relax.
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Question:
My two year old son is constantly coming down with a cold and runny
nose. How can I improve his diet to strengthen the immune system to
fight these infections.
Belinda Rennie:
As the immune system is just developing and teething possibly
causing havoc with eating, this age and stage is very prone to colds
and runny noses. Vaccinations can also cause these cold- like symptoms
so keep an eye on your child after any vaccinations.
Recent research
suggests that children over the age of 2 with recurrent infections
often have a diet deficient in zinc. The recommended daily allowance
for zinc for children under 10 years of age is 10 mg. Including lean
red meat, seafood, sunflower and pumpkin seeds and wholegrains in your
child’s diet should help to boost his zinc stores.
Try:
-
Bolognaise sauces/meatballs/meat loaf twice a week
-
Seafood sauces like tuna/salmon on pasta, in
fish cakes or with rice
-
Grind
sunflower and pumpkin seeds to sprinkle on wholegrain cereals such
as porridge
Many children have
erratic eating habits so it is difficult to know how much zinc your
child is getting on a regular basis. Supplementing with a good quality
children’s multivitamin and mineral supplement will
help boost his stores of not only zinc but other nutrients which are
important for the proper functioning of the immune system including
vitamin A (cod liver oil), B5, B6, E, C, folic acid, iron, copper, magnesium and essential fatty acids. For
treatment of a cold, studies show that sucking zinc lozengers in the
mouth is very effective in reducing nasal congestion.
Research
suggests that
vitamin C helps to reduce the severity and duration of symptoms of a
cold. Lemon juice, warm water and honey can also be very soothing for
sore throats. Herbs such as echinacea, golden seal, and olive leaf
extract boost the immune system and are anti-viral but check with your
health professional before giving herbs to children.
Homeopathy combined with a diet that is low in suspected food allergens (especially dairy products if there are repeated ear infections and wheat) is and ideal way to boost a child's immune system.
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Question:
I am putting on a lot of weight and notice
that I have cold
hands and feet. My doctor tested my thyroid function and says it is
underactive. What foods can I eat to help my thyroid function
normally?
Belinda Rennie:
Healthy thyroid
function depends on good nutrition. Including foods that are high in
the minerals iodine, zinc, selenium, B group nutrients, Vitamin A, C
and E and essential fatty acids in your diet, help to prevent “hypothroidism”,
an underactive thyroid gland. These nutrients produce thyroxine, a
hormone essential for the functioning of every cell. A lack of
thyroxine causes a slowing of the metabolic rate and a whole range of
symptoms from infertility, irregular periods, loss of hair (thinning
of the eyebrows) and dry skin.
Good sources of iodine
are found in iodised salt, sea vegetables like kelp and saltwater
seafood. I suggest eating at least 3 servings of fish per week and
trying some seaweed in soups, salalds and stir frys. Japanese miso soup which is a good source of iodine
because of the kelp it contains. Kelp tablets can also be
included in one’s supplement regime. To combat iodine
deficiency in some parts of the world, iodine has been added to salt.
Use small amounts of iodised salt in cooking.
Nuts and seeds, fish
liver, oysters, lean meats, beans and wholegrains are good sources of
zinc, selenium and essential fatty acids. Eating fresh fruits and
vegetables daily, boosts your body’s supply of the antioxidant
vitamins A and C. You can see why a diet of white bread, white sugar
and fatty foods puts the thyroid gland under siege. These foods are
vitamin and mineral deficient and lead to further deficiencies as
large quantities of nutrients are need to metabolise refined,
processed food.
I recommend all women
over the age of 50 have their thyroid gland checked by their doctor.
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Question:
What is “adrenal exhaustion” and how does
it affect the body? What are some good anti stress foods?
Belinda Rennie:
The adrenal glands sit on top of each kidney and are responsible for
dealing with any stresses that we encounter by releasing the hormones
adrenalin, cortisone and testosterone. When we are under prolonged
stress our body continually pumps out large quantities of these
hormones, raising blood sugar and fat levels and affecting a whole
host of bodily functions.
Stress also shuts down
the digestive system so we don’t digest and absorb food well. We
become bloated , experience gas, constipation or diarrhea. The stores
of nutrients become depleted from poor digestion especially B group
vitamins which play a major role in the production of hormones.
Initially, spurts of
these hormones give us “chemical highs”. But over a period of time the
adrenal glands become exhausted and cannot produce the same quantities
of hormones and we start feeling chronically tired and run down. The
immune system becomes depressed predisposing us to allergies and
infections.
For women, this is
especially important as adrenal glands produce a form of oestrogen
which can supplement low levels when the ovaries may produce less, for
example after menopause. Exhausted adrenals mean little supplementary
oestrogen, affecting fertility.
What does this mean for
you? Being aware of the bodily signs of stress is the starting point.
Making an effort to eat in a settled, relaxed manner and sitting down,
is critical to good digestion. Here are ten great anti-stress foods
high in B group vitamins and other minerals to incorporate into your
daily food plan:
-
Almonds rich in B
vitamins, and minerals like zinc, magnesium, iron.
-
Avocadoes are high
in B complex vitamins for healthy adrenal function.
-
Bananas are high in
potassium and natures best fast food
-
Chickpeas are rich
in iron, zinc and magnesium.
-
Eggs are great
natural packages of iron, zinc and chromium to keep blood sugar
levels stable.
-
Fish for their
natural essential fats, brain food
-
Oats act as
calmatives and nerve tonics
-
Pumpkin seeds are
excellent snack foods for zinc and B vitamins
-
Spinach is rich in
minerals, a great blood tonic
-
Sunflower seeds are
high in essential fats and minerals
Belinda Rennie:
One of the simplest, cheapest and
easiest ways to improve your energy levels is to drink more water.
Drinking 2.5 litres of plain water a day (8 x 250ml cups) will not
only boost energy levels but the functioning of the body on every
level.
Water is the
transport mechanism for getting nutrients into the cells and the waste
products out. Hence it is the key element in cleansing and weight loss
programs. The liver and kidneys are the body’s waste filters and they
can become choked with chemical and waste poisons and the residue of
eating a high fat, sugar and salt diet. Kidney stones, gallstones are
examples of what happens when these organs become overburdened and
dehydrated.
Most people live in
a constant state of dehydration. The sensation of thirst occurs too
late, when body fluids have already dropped to low levels. Thirst is
not a reliable guide to how much your body needs. Add air
conditioning, hot temperatures, stress, high meat/protein diets, tea,
coffee, alcohol, fizzy drinks and exercise and you risk dehydration
problems. Nausea, fatigue, dizziness, headaches, weakness and lack of
concentration are early signs of dehydration.
Plain filtered tap
water or other clean source (bottled water) should make up the
majority of you fluid intake over a day. Soda water or sparkling water
with lime or lemon or diluted with fruit juice is a great refresher as
an alternative to alcohol or other carbonated drinks when you are
socializing. Diet cola, tea and coffee are all diuretics which mean
they increase water loss from your body and place more stress on your
kidneys to get rid of the chemicals they contain. Try the huge variety
of herbal teas on the market including the South African Rooibos
tea which tastes just like black tea but is caffeine free (available
from Spinneys).
How do you drink
the recommended quantities of water? It requires developing new
habits. Keep a jug of water by your bedside and drink 2 large glasses
of water on rising. Then keep drinking water continuously throughout
the day by carrying water with you in the car or having it on your
desk. Drink between meals or 30 mins before eating or one hour after
eating to avoid interfering with digestion. So drink up and see what a
difference it makes to your life.
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Question:
What is your opinion of the Hay diet which recommends eating
carbohydrates and proteins at separate meals? Do digestive juices
required for these types of food neutralize each other if eaten
together?
Belinda Rennie:
Most foods are a combination of carbohydrate, protein and fat such as
nuts, seeds, dairy products, legumes (dried peas and beans) and even
breast milk. Nature has intended us to eat foods in combination so
that we can derive all the nutrients for good health. All cultures
have a history of eating protein and carbohydrate together for example
in the Far East, fish and rice and some European countries, meat and
potatoes.
My belief is that a
healthy digestive system is well equipped to tolerate combinations of
foods and in many cases the food combining diets such as “the Hay
diet” are inappropriate and possibly dangerous because they limit
variety. Some people seem to do well on these diets initially because
they eat fruits and vegetables daily and smaller portions of food at
meal times.
I think food combining
confuses a lot of people but in reality it is quite simple when you
understand the mechanisms of digestion. In a nutshell, there is no
neutralization of digestive juices. The majority of digestion takes
place in the small intestine where digestive juices that contain a
mixture of enzymes help breakdown protein, fat and carbohydrate into
smaller molecules for absorption into the bloodstream.
But lets start with the
mouth where digestion begins with the breakdown of starches (complex
carbohydrates eg potato). Anything that leaves your mouth should be in
a liquid form and well chewed to aid digestion of carbohydrates. Food
then passes into the stomach which is basically a big mixing chamber.
Cells in the stomach walls secrete acid (hydrochloric acid) and
enzymes to begin protein digestion and kill any bacteria in food. No
digestion of carbohydrates occurs in the stomach, however this is
where many processes can go wrong if digestion is weak and overloaded.
-
Eating large meals
especially in the evening after not eating all day and eating
quickly, is a great way to stress the stomach.
-
The stomach may not
produce enough acid or digestive juices to initiate protein
digestion. Many people are hydrochloric acid deficient through a
lifetime of poor nutrition. Less stomach acid is produced as we age.
-
Eating too much
protein: proteins are large complex molecules which require many
enzymes for digestion. A serving size of meat is about the size of a
deck of playing cards. Eating different protein foods – steak,
sausages, chicken - at a buffet or barbeque can cause an excess of
acid to be produced resulting in heartburn and reflux.
-
Stress is the great
inhibitor of digestion and absorption as the hormone adrenaline
shuts down the system (see last months article).
The main problem that can
occurs in the small intestine is when digestive enzymes are
unavailable or when the body is intolerant to certain foods for
example in the case of lactose intolerance. Most of the emphasis of
digestion should be on eating foods that are more suitable to your
body type. Eliminating foods that you suspect you are intolerant too
works with your digestive capacity rather than against it.
Whole foods which are rich
in nutrients require a relaxed body and mind for optimum digestion and
absorption. Working on the “how” of eating – eating sitting down, with
no distractions and sipping a small amount of fluids with meals – is
just as critical as what you eat.
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