Skip to main content

Tag: nutrition

Functional Nutrition Therapy Practitioner

Meet Our Functional Nutrition Therapy Practitioner!

Written by Andrew Kistner on . Posted in All News, All Posts, Blog Posts, Events, News, Nutrition, Personal Stories.

We are excited to introduce Nicole Cunningham as our new Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP). Nicole is joining our team at The Oxford Center after a long journey with scientific research, fitness, wellness, and nutrition.  

At The Oxford Center, Nicole will be helping clients form a healthy relationship with the food they eat and to understand what foods are best for each client’s body and lifestyle. 

Why Nutrition?  

Nicole’s journey with nutrition began 10 years ago with the birth of her son, Cameron. Cameron was born with over seven true food allergies and about a dozen food sensitivities that caused his body to break out in rashes and made eating exceedingly difficult. Overall, Cameron felt miserable. A deep love for her son and a focus on improving his quality-of-life motivated Nicole to launch her journey in nutrition.  

After feeling frustrated about the lack of progress through traditional doctors, Nicole began a deep dive into researching nutrition. She sought to learn about and understand food. Nicole looked at how food interacts with the body and how that food was specifically affecting herself and her son. She spent countless hours poring over research, trying different foods, and tracking the effects different foods had on her and her son’s body.  

Eventually Nicole’s efforts paid off, and she eliminated all but one of her son’s food allergies. Nicole was able to rid him of rashes and eczema, and turned him into a thriving, healthy, and happy boy. Through this journey, Nicole discovered a passion for nutrition. She loves understanding the effects someone’s diet might have on their body and overall health. 

Nicole’s History & Background 

Growing up, Nicole always had an interest in fitness. She played every sport she could and worked as a gymnastics coach from age sixteen to twenty-three. In college, Nicole first received a Bachelor of Science in biology and began work researching for pharmaceutical companies. After some time, Nicole did not feel fulfilled in this job and knew this was not something that she wanted to continue doing for the rest of her life. When she got pregnant with her first child, Nicole pursued an MBA in business administration. Unfortunately, Nicole was still unsure of what she wanted to do with this degree and her career.  

Following her degrees and a passion for health, Nicole became a certified personal trainer. Nicole quickly became the head trainer of a gym in Ohio. She was always approached by gym clients for nutrition advice, so in 2020 Nicole pursued and graduated with a Functional Nutritional Therapy Practitioner, or FNTP, Certification. While Nicole enjoyed helping others on their fitness journey, she quickly discovered that her true passion lay in nutrition. She sought to help others understand food the same way she sought to after her son was born.  

Meeting The Oxford Center 

Our Functional Nutrition Therapy Practitioner joined The oxford Center as a patient first.

In 2021, Nicole was involved in a head on collision. In the accident, Nicole found herself with four fractures in her leg, unable to use or move her leg, bedridden for four months while losing muscle mass, developing a bone infection, going on antibiotics for six months, multiple surgeries, and a stomach infection. She was exhausted physically, mentally, and emotionally. She tried absolutely everything to help her heal but was repeatedly being told there was no more doctors could do. That is, until Nicole found The Oxford Center. Like we have for many others, The Oxford Center offered Nicole hope when she thought her options had run out.  

Nicole moved from Ohio to Michigan while she was a patient here at The Oxford Center. In Michigan, Nicole began working part-time as a fitness instructor and as the after-school director for her child’s school. Nicole was quickly approached about her qualifications as a Functional Nutrition Therapy Practitioner and nutrition expertise at The Oxford Center and devised an exciting new program centered around her true passion- nutrition!  

Nicole’s Program  

Nicole’s nutrition program is designed to help anyone who wants to learn what food is and how to take care of themselves. A client in Nicole’s program could be anyone wanting to understand more about food and their body or could be someone with a preexisting condition who has been recommended to seek help. 

This program is designed to uncover and correct the root problem rather than offering a bandage to mask symptoms. Nicole offers a way to look at food differently from others and has worked with all different types of people. She has personally gone through everything a client would go through and is here to help guide every client on their way to understanding food and their body and improving their overall quality of life.  

Clients have nothing to lose, but everything to gain from partaking in this program. They will gain a knowledge, understanding, and autonomy over their food, body, and health. Clients will find that it is empowering knowing that you can change and improve your health without needing help from anything else.  

Learn more about our nutritional services here
Can food really heal your body?

TOC Talks Episode 1: “Can Food REALLY Heal Your Body?”

Written by Andrew Kistner on . Posted in All Posts, TOC Talks Podcast.

The Oxford Center’s new podcast, TOC Talks, is officially underway! Every Thursday we will be posting a new episode. Our episodes will dive into different information and stories at The Oxford Center, with a new special guest every week!

In our first episode, Andrew Kistner, our Marketing Director, sits down with Nicole Cunningham (FNTP, RWP) our head of nutritional services. In this episode they discuss what the heck an FNTP is, Nicole’s history with nutrition and her journey with The Oxford Center, if food can REALLY heal your body, what you can do with supplements, and MORE!

Check It Out!

Check out our episode and don’t forget to subscribe to TOC Talks! We can be found on all your favorite Audio or Podcast platforms as well as video podcasts on our YouTube and Facebook pages! Find us at the links below!

Want to stay connected and up to date on what is happening at The Oxford Center? Make sure to follow our Social Media Pages!  

If you would like to make an appointment with Nicole or want to learn more, visit our Nutritional Services webpage.

If you would like to find our TOC Talks Podcast page, click on the link below.  

How to Cook Heart-Healthy, Romantic Meals!

Written by Andrew Kistner on . Posted in All Blogs, All Posts, Blog Posts, Nutrition.

Imagine this: You see your significant other standing behind a cloth-covered table, a tender smile showing through soft lighting and candlelight, the aroma of a freshly made meal wafting around you, piano keys playing quietly in your ear… Whoa. SUPER romantic, right? It’s like every teenage girl’s dream.  

But in all seriousness, mealtimes are important in relationships. Whether it’s a friendship, family, or romantic relationship, mealtimes are where we all break away from the stresses in our lives and take the time to connect. Maybe that’s why a romantic dinner is the most common event on Valentine’s Day for couples. But sometimes that can be hard to plan when we have to take health concerns into consideration and be mindful of the foods being used. 

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States, accounting for nearly 1 in 4 deaths each year. Having a heart condition can be a great mental and emotional burden, so we want to make sure we are doing everything we can to care for our loved ones with heart conditions. For most, the first step to caring takes place in the kitchen.  

What are Some Ingredients to Boost Heart Health?  

Just like there are “superfoods” that are great for your health in general, there are many foods that are particularly good for your heart and promote heart-health. Here are some of the best options: 

  • Fruits and vegetables: Fruits and vegetables are high in fiber, vitamins, minerals, and antioxidants, all of which can help to reduce inflammation and improve heart health. Some of the best options include berries, leafy greens, avocados, and tomatoes. 
  • Gluten-free whole grains: Gluten-free whole grains like brown rice, quinoa, and millet, contain fiber, vitamins, minerals, and antioxidants that can promote heart health. Fiber helps lower cholesterol levels and reduce the risk of cardiovascular disease. Additionally, gluten-free whole grains regulate blood sugar levels, lower blood pressure, and reduce inflammation.
  • Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which have anti-inflammatory properties and help to improve heart health. 
  • Nuts and seeds: Nuts and seeds are high in monounsaturated and polyunsaturated fats, fiber, and antioxidants, all of which can help to reduce the risk of heart disease. Examples of heart-healthy nuts and seeds include almonds, walnuts, chia seeds, and flaxseeds. 
  • Legumes: Legumes, such as beans, lentils, and chickpeas, are high in fiber, protein, and antioxidants, and help improve heart health. 
  • Avocado and olive oil: Avocado and olive oil are high in monounsaturated fats, which help improve cholesterol levels and reduce the risk of heart disease. Avocado oil has a neutral taste, which makes it a great versatile option to use in cooking. Olive oil is an excellent choice to use in salad dressings and dipping.

It’s important to keep in mind that these foods are most effective when consumed as part of a balanced diet that is low in unhealthy fats, added sugars, and iodized salt. Incorporating a variety of these foods into your diet and limiting your intake of processed foods can help to promote heart health. 

What Ingredients Should You Avoid for Heart Conditions?  

When cooking heart-healthy meals, it’s important to limit or avoid certain ingredients that can contribute to heart disease. Here are some ingredients to be mindful of: 

  • Trans fats: Trans fats can raise cholesterol levels and increase the risk of heart disease. Trans fats, also known as partially hydrogenated oils, are found in many processed and packaged foods.
  • Refined Salts: Unlike refined salt, unrefined salt contains all of its original trace minerals (including magnesium, iron, potassium, calcium, copper, zinc, and phosphorus) and doesn’t feature any additives or preservatives. Processed and packaged foods, canned soups and vegetables, and restaurant foods often contain refined salts and are high in sodium. A healthy choice for salt is a real mineral salt such as Himalayan salt or Celtic salt.
  • Added sugars: Consuming too much added sugar can lead to weight gain and an increased risk of heart disease. Added sugars are often found in sweetened beverages, baked goods, and processed snacks. 
  • Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, can cause spikes in blood sugar levels and increase the risk of heart disease. 
  • Hydrogenated oils: Hydrogenated oils contain trans fats and should be avoided. These include shortening, soybean, and canola oil. These oils are commonly found in processed snacks and fried foods. Anything on the food label that says hydrogenated or partially hydrogenated oil is a trans fat and should be avoided.

By limiting or avoiding these ingredients and focusing on whole, nutrient-dense foods, you can help to promote heart health and reduce the risk of heart disease. 

Let’s Try Some Heart-Healthy Recipe’s!

Now that you know a bit more about how different foods affect someone with a heart condition you can start to plan a meal for the special someone in your life! Each of the recipes below is written specifically to be heart-healthy, romantic, and delicious! 

Heart-Healthy Venison Steak 

Seared wild venison deer steak is an excellent heart healthy choice for lean red meat.
Seared wild venison deer steak is an excellent heart-healthy choice for lean red meat.

Ingredients: 

  • 4 venison steaks, about 6 oz each 
  • 2 tablespoons of avocado oil 
  • Mineral salt and pepper, to taste 
  • 2 cloves of garlic, minced 
  • 2 tablespoons of balsamic vinegar 
  • 1 tablespoon of honey 
  • 2 cups of sliced mushrooms 
  • 1 cup of sliced shallots 
  • 1 cup of fresh spinach leaves 

Instructions: 

  1. Heat 1 tablespoon of avocado oil in a large skillet over medium heat. 
  1. Season the venison steaks with mineral salt and pepper and add to the skillet. Cook for 4 to 5 minutes on each side, or until browned and cooked to your desired doneness. 
  1. Remove the steaks from the skillet and set aside. 
  1. In the same skillet, add another tablespoon of olive oil and the minced garlic. Cook for 1 minute, or until fragrant. 
  1. Pour in the balsamic vinegar and honey, stirring to combine. Cook for 1 to 2 minutes, or until the mixture has reduced and thickened. 
  1. Add the sliced mushrooms and shallots to the skillet. Cook for 5 minutes, or until the mushrooms are tender and the shallots are slightly caramelized. 
  1. Add the spinach leaves to the skillet and stir until just wilted. 
  1. Serve the venison steaks topped with the mushroom and shallot mixture, drizzled with the balsamic glaze. 

Venison is a lean and healthy protein source, low in unhealthy fats and high in essential vitamins and minerals. This dish is also loaded with heart-healthy antioxidants and anti-inflammatory compounds from the mushrooms, shallots, and spinach. Enjoy! 

Heart-Healthy Lemon and Herb Salmon Pasta 

Fresh salmon is an excellent source of Omega-3's in heart healthy meals.
Fresh salmon is an excellent source of Omega-3’s in heart-healthy meals.

Ingredients: 

  • 8 ounces gluten-free pasta 
  • 1 tablespoon avocado oil 
  • 1 yellow onion, chopped 
  • 4 cloves garlic, minced 
  • 1 pound salmon fillet
  • 1 lemon, juiced 
  • 2 tablespoons chopped fresh basil
  • Mineral salt and pepper, to taste 
  • Grated Parmesan cheese, for serving (optional) 

Instructions: 

  1. Cook the pasta according to the package instructions. Drain and set aside. 
  1. In a large skillet, heat the avocado oil over medium heat. Add the yellow onion and cook for 5-7 minutes or until softened. 
  1. Add the garlic to the skillet and cook for an additional 30 seconds. 
  1. Add the salmon to the skillet and cook for 4-6 minutes or until the salmon is cooked through. 
  1. Stir in the lemon juice, fresh herbs, mineral salt, and pepper. 
  1. Add the cooked pasta to the skillet and stir until the pasta is well coated with the lemon and herb mixture. 
  1. Serve hot, topped with grated Parmesan cheese, if desired. 

This pasta dish is a nutritious and flavorful option that provides a good source of heart-healthy omega-3 fatty acids from the salmon, fiber, and vitamins and minerals. The lemon and herbs add a touch of brightness and flavor to the dish, while the use of avocado oil helps to promote heart health. The Parmesan cheese is optional and can be used sparingly to add a touch of richness and flavor to the dish. 

Heart-Healthy Ratatouille

Roasted vegetables serve as a heart healthy meal.
Roasted vegetables serve as a heart-healthy meal.

Ingredients: 

  • 2 large eggplants, sliced 
  • 2 large zucchinis, sliced 
  • 2 red bell peppers, sliced 
  • 1 large onion, sliced 
  • 4 cloves of garlic, minced 
  • 2 tablespoons avocado oil 
  • 2 large tomatoes, diced (about 3 cups) 
  • 1 teaspoon dried thyme 
  • 1 teaspoon dried basil 
  • Mineral salt and pepper, to taste 

Instructions: 

  1. Preheat oven to 375°F (190°C). 
  1. In a large bowl, combine the eggplant, zucchini, bell peppers, onion, garlic, avocado oil, thyme, basil, mineral salt, and pepper. Mix well to combine. 
  1. Pour the diced tomatoes into a large, prepared baking dish.  
  1. Transfer the vegetable mixture to a large baking dish and spread out evenly. Arranging the vegetables in neat, even rows enhance the appearance! 
  1. Cover the baking dish with foil and bake for 45-50 minutes, or until the vegetables are tender and the sauce is thick and bubbly. 
  1. Serve the ratatouille hot, either on its own or over a bed of gluten-free pasta or brown rice. 

This heart-healthy ratatouille recipe is a fantastic way to enjoy a delicious and flavorful meal while also taking care of your heart. The eggplant, zucchini, and bell peppers are all rich in fiber, vitamins, and minerals, while the avocado oil provides healthy monounsaturated fats. Tomatoes are also a good source of antioxidants, including lycopene, which has been shown to have heart-protective benefits. By using fresh, whole ingredients and avoiding processed foods, you can enjoy a delicious meal that supports your heart health. 

What The Oxford Center Offers for Heart Health

Adjusting your diet is one of the first of many steps someone with a heart condition will be recommended to take. Still, even with taking these steps, having a heart condition can be scary for the individual and for their family and loved ones. The Oxford Center offers many services to help alleviate and prevent heart disease and help you on your way to healing. We even sell high-quality mineral salt here at The Oxford Center for you to try!

Nutritional Services

Our nutritional services offer both individual and group classes that focus on finding the best foods/diets for you and your specific needs. Our certified Functional Nutrition Therapy Practitioner (FNTP)/ Restorative Wellness Practitioner (RWP) will work directly with you to identify any problems affecting you and help guide you to discover all the possibilities our program holds for improving your life and your health. 

Learn More About Nutritional Services

Hyperbaric Oxygen Therapy  

Hyperbaric Chambers

Hyperbaric Oxygen Therapy (HBOT) has also proven to be immensely effective in improving heart disease. This therapy applies 100% pure oxygen to the body through increased atmospheric pressure. Once a person is in the increased atmospheric pressure, the body responds by reducing inflammation. With the inflammation reduced, blood flow to cells increases, enhancing the delivery of oxygen to oxygen-deprived areas. At this point, the body’s healing process accelerates. Past heart attack and heart condition clients have said their doctors were amazed by their progress, stating that they no longer show any signs of having a heart attack previously! 

Learn More About Hyperbaric Oxygen Therapy

Having a heart condition can be scary and stressful for yourself and your loved ones, but it does not mean there is nothing you can do. Contact The Oxford Center today to discover how we can help you on your way to healing by calling 248-486-3636.  

Contact Us
A healthy gut begins with the food you eat.

“Gut Health: Where Your Healthy Body Starts”  

Written by Andrew Kistner on . Posted in All Blogs, All Posts, Blog Posts, Informational, Nutrition.

A healthy body starts in the gut. This statement may seem simple, but it holds a lot of truth. The gut, also known as the digestive system, plays a crucial role in maintaining overall health and well-being. Your gut could just be the key to improving your health, body, and life.  

What is Gut Health?  

Gut health refers to the overall health and well-being of the digestive system, which includes the stomach and intestines. A healthy gut is essential for proper digestion, nutrient absorption, and elimination of waste. It also plays a crucial role in the immune system, mental health, and overall health and well-being.  

The gut is responsible for breaking down food, absorbing nutrients, and eliminating waste. When the gut is not functioning properly, it can lead to a variety of health issues such as bloating, constipation, diarrhea, and even chronic diseases such as diabetes and heart disease. 

How Does Gut Health Affect Your Body?  

Gut health plays a crucial role in the overall health and well-being of the body. Here are a few ways gut health can affect the body: 

  1. Digestion and nutrient absorption: The gut is responsible for breaking down food, absorbing nutrients, and eliminating waste. A healthy gut ensures that the body is getting the nutrients it needs to function properly.
  1. Immune system: The gut is home to a large portion of the immune system. A healthy gut microbiome helps to protect the body from harmful pathogens and infections.  
  1. Mental health: The gut and brain are connected through the gut-brain axis. A healthy gut can promote positive mental health and reduce the risk of conditions such as anxiety and depression.
  1. Chronic disease prevention: A healthy gut can help to reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.
  1. Weight management: A healthy gut can help to regulate appetite and metabolism, which can aid in weight management.
  1. Allergies and intolerances: A healthy gut can help to reduce the risk of developing food allergies and intolerances.
  1. Physical fitness: A healthy gut can help to improve physical fitness by providing the body with the nutrients it needs to perform at its best.

Overall, maintaining a healthy gut is essential for overall health and well-being. An unhealthy gut can lead to a wide range of issues, from minor discomfort to serious health problems. It is important to take care of your gut by eating a balanced diet, consuming probiotics, staying hydrated, reducing stress, exercising regularly, and avoiding foods and chemicals that can disrupt the gut microbiome. 

Signs You Have an Unhealthy Gut 

An unhealthy gut can affect someone in many ways, and it is often a problem that people do not recognize. There are several signs that may indicate an unhealthy gut: 

  1. Digestive issues: Constipation, diarrhea, bloating, and gas are all common symptoms of an unhealthy gut. 
  1. Food sensitivities: If you experience symptoms such as headaches, skin rashes, or fatigue after eating certain foods, it may be a sign of an unhealthy gut. 
  1. Nutrient deficiencies: A healthy gut is essential for nutrient absorption, if you have an unhealthy gut, you may be at risk of developing nutrient deficiencies. 
  1. Skin problems: Skin issues such as eczema, acne, and rosacea can be linked to an unhealthy gut. 
  1. Fatigue: Chronic fatigue can be a sign of an unhealthy gut. 
  1. Mood disorders: An unhealthy gut can disrupt the gut-brain axis and lead to conditions such as anxiety, depression, and irritability. 
  1. Autoimmune conditions: An unhealthy gut can lead to the development of autoimmune conditions. 
  1. Weight fluctuations: An unhealthy gut can affect metabolism and appetite leading to weight gain or weight loss. 

It is important to note that some of these symptoms can be caused by other conditions, and it is important to consult with a healthcare professional if you are experiencing any of these symptoms. They can help to determine the cause and develop an appropriate treatment plan. 

It is also important to remember that everyone’s gut is different, and some people may have no noticeable symptoms even though they have an unhealthy gut. Regular check-ups with a healthcare professional are recommended to ensure good gut health. 

How to Boost Your Gut Health  

To maintain a healthy gut, it is important to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein. These foods are high in fiber, which helps to promote regular bowel movements and keep the gut clean. In addition, it is essential to stay hydrated by drinking plenty of water. 

Probiotics, found in fermented foods such as yogurt, kefir, and sauerkraut, can also help to promote a healthy gut. These beneficial bacteria help to balance the gut microbiome, which is the collection of microorganisms that live in the gut. 

Another important aspect of maintaining a healthy gut is reducing stress. Stress can disrupt the balance of the gut microbiome and lead to inflammation, which can contribute to a variety of health issues. 

Exercise is also important for a healthy gut. Physical activity helps to stimulate the muscles in the digestive tract, which can help to promote regular bowel movements. 

Remember- everyone’s gut is different and may require different strategies to promote optimal health. Consult with a healthcare professional if you have any concerns about your gut health. 

Boosting Your Gut Health Through Bone Broth 

Bone broth is proven to be a simple and nutrient packed way for people to introduce health-wise choices into their diet. Homemade bone broth is a good way to boost your gut health because it is rich in collagen, which helps to heal and seal the gut lining, and contains minerals and amino acids that support gut health. 

Bone broth is great for boosting your gut health!

Ingredients: 

  • 2-3 lbs of beef, chicken or fish bones 
  • 2 carrots, chopped 
  • 2 celery stalks, chopped 
  • 1 onion, chopped 
  • 2 cloves of garlic, minced 
  • 2 tbsp apple cider vinegar 
  • 1 tsp black peppercorns 
  • 2 bay leaves 
  • Salt to taste 
  • Water 

Instructions: 

  1. Place the bones in a large pot or slow cooker. 
  1. Add the chopped vegetables, garlic, apple cider vinegar, peppercorns, bay leaves and salt. 
  1. Fill the pot with water, making sure that the ingredients are fully submerged. 
  1. Bring the water to a boil, then reduce the heat and let it simmer for at least 24 hours for beef bones, 12 hours for chicken bones and 4-6 hours for fish bones. 
  1. Skim off any impurities that rise to the surface. 
  1. Once done, strain the broth and discard the bones and vegetables. 
  1. Let it cool and transfer to containers and store in the refrigerator or freezer. 

You can use this broth in soups, stews, to make a savory sauce, or drink it plain as a gut-healing tonic. Bone broth is also a great source of nutrition for people with gut issues because it is easy to digest, and the minerals and amino acids are in a form that is easy for the body to absorb. 

You can also add other ingredients like ginger, turmeric, or cumin to add more flavor and health benefits to the broth. 

Nutritional Services at The Oxford Center 

Nicole Cunningham, the FNTP and RWP at The Oxford Center, is ready to help guide clients to improve their gut health.

The Oxford Center offers highly customizable and personalized nutritional services to help you on your way to wellness. Nicole Cunningham, our Functional Nutrition Therapy Practitioner (FNTP) and Restorative Wellness Practitioner (RWP), offers both group and individual nutrition classes to help clients understand food and your body. General Intestine (GI) testing is available, and Nicole can work with you to discuss the results and what is going on in your own gut. Using the results of your test, Nicole will help you to develop a plan to bring your gut back into balance and improve your health. Improving your life can be as simple as starting your journey with Nicole today.  

Your healthy body could start in your gut. Maintaining a healthy gut requires a balanced diet, staying hydrated, consuming probiotics, reducing stress, and regular exercise. By taking care of your gut, you can improve your overall health and well-being. For more information on our nutritional services and GI testing, call us at 248-486-3636 or visit our Nutritional Services Webpage https://theoxfordcenter.com/therapies/naturopathic-services/. 

Contact Us
foods affect your heath

Nutrition for Better Behavior in Children and Teens

Written by Andrew Kistner on . Posted in All Blogs, All Posts, Blog Posts, Informational, Nutrition.

Food choices influence behavior, mood, and academic performance. Summer is a great time to establish healthy eating habits which can lead to a happier vacation season and more productive school year.

It is important for children to know what to eat, what not to eat, and why some foods that seem healthy may not be healthy. While consumption of sugary foods has long been associated with hyperactivity, we now know that food selection also contributes to a child’s ability to focus attention, inhibit impulsive behaviors, analyze information, regulate emotional responses, and solve problems.

Food is one of the most important gifts we give our bodies. Choosing well is empowering and makes the body a healing machine. When parents facilitate healthy eating, they equip children with the knowledge and skills needed to create a foundation of optimal health.

Eliminating Foods that Cause Bad Behavior and Adversely Affect Mood

Studies suggest that certain ingredients, particularly those found in processed foods, are triggering behavioral problems in children. With 90% of the average American’s food budget going towards processed foods and the astounding spike in behavioral and mood disorders, changing the diet is the logical first step to addressing problem behaviors.

Artificial Colors

Over the past 50 years, chemical dyes in foods increased 500%. Three dyes (Red 40, Yellow 5 and Yellow 6) make up 90% of the market. These dyes are found in cereal, toothpaste, applesauce, cough syrup, candy, ice cream, drinks, and more. Food color consumption can lead to meltdowns, aggression, and mood swings. Studies dating to the seventies show that removing dyes from a child’s diet has a profound effect. Read labels and remove all foods and drinks that contain artificial colors and flavors.

Artificial Sweeteners

Aspartame has been linked to an array of emotional and behavioral disorders. High levels of aspartame can alter serotonin levels, which can lead to behavioral problems, anxiety, and other emotional disorders.

MSG

MSG (monosodium glutamate) is an excitotoxin, a type of neurotoxin that over-stimulates brain cells. It has profound effects on the mood and behavior. MSG is found in most fast foods as well as processed meats, frozen meals, soup mixes, salad dressings, and many other processed foods. MSG may appear on ingredient labels as hydrolyzed protein, autolyzed yeast, or sodium caseinate.

Gluten

Gluten is a protein found in wheat, barley, rye and oats. Gluten tends to be poorly digested in the gut, causing an inflammatory response that influences brain function. Gluten breaks down into peptides that can pass through imperfections in damaged intestinal tracts (leaky guts) and affect the brain. The shape of gliadinomorphin (the peptide resulting from the breakdown of gluten) fits into receptors in the brain that trigger abnormal moods and behaviors. These receptors are referred to as opiate receptors because they are the same receptors that interact with opioids like morphine.  

Eating for Better Behavior and Brain Balance

There is no one diet that is best for everyone, but a real-food, nutrient-dense paleo diet is an excellent place to start to ensure kids get the right nutrition. Children and teens need to eat plenty of vegetables, clean protein, healthy fat, and some fruit for optimal brain health.

Breakfast

A breakfast that includes protein, fat, and vegetables is the ideal way to start the day for most children. An excellent option is a scramble or omelet made with eggs from pasture-raised chickens and lots of vegetables (i.e., onions, artichokes, and spinach) and half an avocado. Children who eat a high-protein breakfast are less likely to be overweight, achieve better test scores, and perform better athletically. Conversely, a high-carbohydrate breakfast (pancakes, cereals, French Toast) makes the child feel mentally foggy and can lead to undesirable behavior soon after as sugar levels soar, then crash.

Lunch and Dinner

The bounty of the growing season offers plenty of opportunities for discovering new foods and new ways of eating familiar items. Take children shopping at the Farmers’ Market. Encourage them to pick a new fruit or vegetable to try. Grow vegetables or herbs in your garden or on your windowsill. Incorporate the fresh vegetables you buy into salads and stir-fries, or simply rinse and eat.

When you plan meals, aim to make 75% of the plate vegetables. If necessary, sneak veggies into foods. Chopped spinach or kale can be mixed into meatballs or meatloaf. Soups prepared with homemade bone broth make excellent lunches and dinners.

Healthy Snack Ideas

We can make fruit and vegetables more desirable to children with a little preparation.

  • Cut celery, carrots, cucumbers, radishes, peppers (and any other vegetable) into sticks or slices and serve with a creamy dip. It is easy to prepare one at home by mixing 1/2 cup mayo (choose one made with avocado oil) + 1/4 cup full-fat coconut milk (it won’t taste like coconut) + salt, pepper, onion powder, garlic powder, and herbs of choice.
  • Apples slices are extra-yummy with a bit of almond butter or sunflower seed butter. And the fat and protein are good for the brain and body.
  • Puree berries with a bit of 100% maple syrup and pour into popsicle molds. Freeze and serve healthy frozen treats. Full-fat coconut milk may be added for a creamy treat.
  • Cut melon into wedges or cubes.
  • Freeze grapes or berries for a change of texture.

After changing diet, improvements (often dramatic) in physical and psychological health result. Start where you are, and eliminate an unhealthy food or ingredient each week. At the same time, add vegetables to every meal, incorporate healthy snacks, and continue to add new foods. Enjoy the journey!

  • 1
  • 2