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Childhood Eating Practices

4/29/2019

The Trust Model in Guiding Children in How to Eat Healthfully

We, as caregivers and guides for our children’s eating lifestyles need to have a division of trust and responsibilities from infancy onwards. This allows for the children to know what to expect from their caregivers and allows for the grownups to manage the feeding without feeling like they are a failure. The trust model divides the responsibilities in this manner:
PARENTS/CAREGIVERS

Parents are responsible for what to feed the child, with options.
Parents are responsible for when to feed the child, with some flexibility for special occasions.
Parents are responsible for where to eat the meal; ideally all family members are together at the meal.

CHILDREN

Children are responsible for how much to eat at each meal.
Children are responsible for whether to eat the food provided (or not). Remember that if kids, even toddlers, are hungry enough, the healthy food options provided will get eaten.

Putting these responsibilities into practice may be more challenging than just listing them. A feeding strategy that seems universally helpful is having the family eat together for at least one meal daily. The statistics show that when families eat together, the modeling after the adults eating healthy will affect the kids more than talking about it. Higher school achievements are seen in standardized tests, all the way up through high school and college when a foundation of family meals has been practiced. This is a stronger influence than the parents’ level of education, the family income, or even food insecurity.

So, parents who are reading this should pay attention to what they put onto their plates and into their bodies. Kids follow what the adults in their family model!

Blessings,
KJ Landis

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Nine Tips For Better Sleep Hygiene (Get A Better Night’s Rest!)

4/22/2019

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This article first appeared on MadebyHemp.com. The guest post was submitted to me by a fabulous human being and writer, Justine Lopez. She and her staff of editors and writers at madebyhemp.com are compassionate towards others about our wellness.

What Is sleep hygiene? Why does it matter?

Sleep hygiene is a series of routines, habits, and behaviors you partake in relation to your sleep. Unknowingly or not, each of us has our own rituals and behaviors which may impact our overall feeling of rest. Things like a 3 pm cup of coffee or sleeping in on the weekend to ‘catch up’ on sleep are examples of undesirable sleep hygiene behaviors. Sleep hygiene is important because it can either improve or reduce the quality of sleep you are getting. A few simple tweaks can really improve the amount of sleep you are able to get – whether that is 6 hours or 9 hours.

This list is a holistic approach to improving your nighttime habits and is not a simple one-step solution.

1. Develop a night-time wind down routine.

This can include:

An Epsom salt bath
Stretching or yoga
Meditation
Journaling
Reading a book

Engaging in this series of behaviors will gradually signal to your body you are getting ready to go to sleep – and these behaviors will also aid in relaxing your mind and body.

2. Block out all light and noise.

Darkness acts as a signal to your body it needs to prepare for sleep. If you aren’t able to completely control your circumstances, then things like a sleep mask and earplugs will ensure that you are able to block out as much light and noise as possible. Alternatively, blackout curtains make a huge difference; also using masking tape to cover any small lights on chargers and cords.

3. Use a filter on electronics.

Blue light from electronics can mimic sunlight and throw off our body’s natural circadian rhythm. These kinds of devices can trick our bodies into thinking it is still light outside and we should, therefore, stay awake. Apps like f.lux can be installed to block out the high frequency wavelengths that may interfere with sleep.

4. Be mindful of the temperature in the room.

The ideal temperature for sleep is 60-67 degrees Fahrenheit. Keeping the room dark will aid in maintaining a cooler temperature, and a fan can be positioned near the bed as well.

5. Aim to fall asleep and wake up at a similar time each night.

Waking up at a similar time will help strengthen your body’s natural circadian rhythm. Our bodies are designed to rise with the sun and sleep when it goes down – and sleeping in on weekends can throw this rhythm off. The same goes for falling asleep at a similar time. You will find falling asleep will get easier as your body gets used to its new routine.

6. Move your body throughout the day.

Being active throughout the day is beneficial for many reasons, but getting your heart rate up during the day may actually increase the length and quality of your sleep. As little as 10 minutes of walking or cycling on a daily basis is enough to reap these benefits when done on a consistent basis.

7. Stop caffeine at 12 pm.

Our bodies are designed to have peak energy after waking up in the morning and should gradually drop throughout the day, ending in sleep at night. A stimulant like caffeine will cause an unnatural spike when consumed in the afternoon and may lead to a crash later in the day. Coffee and other stimulants are best when consumed in the first 30 minutes of waking up – when our bodies should be producing peak cortisol for the day! Try to limit other substances like alcohol or chocolate to 4 hours before bedtime if possible.

8. Write down a to-do list.

If you find it hard to fall asleep at night because your mind is racing with all of the things you need to finish tomorrow, take a minute to jot all of your thoughts down. Having a place to keep all of these thoughts is helpful because you won’t have to stress or worry about forgetting something – all of those thoughts will be waiting for you in the morning!

9. Worst case… use a supplement,

A supplement is just that – an extra bonus to an already healthy lifestyle. If you are really struggling to fall asleep at night, things like melatonin or CBD oil can help get your body ready for sleep. Of course, the goal is to be able to fall asleep without these products, but they can be particularly useful in the beginning when you are trying to get your body’s rhythm back on track.

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Emotional Support Animals

4/15/2019

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This week we have an informative guest post from Emily Cline and her staff of writers at certapet.com.

Animals are healers and connectors. They are our pets and wild animals have us gazing in awe. Some animals provide emotional support but they aren’t seeing eye dogs or service animals that help us with our daily living tasks. They calm us down and provide a stable comfort when we are stressed, depressed, or feeling manic, or even help with bipolar issues. When we own such a pet who provides emotional support they are called emotional support animals. They are sanctioned as a prescription by licensed mental health practitioners. In order to live or fly with them in otherwise unacceptable situations, we need a letter form a mental heath professional and a new sort of tag must be on the service animal. Can you Get An ESA letter on line?

The latest treatment in mental health care is one that is initially confusing, but then makes complete sense once you put some thought into it. Caring for the many mental health conditions has always been a tricky area of healthcare, due to the highly individual ways that they can affect us. Added to that, drugs for many of these conditions can have nasty side effects or even become addictive with prolonged use.

One treatment that has exploded in popularity lately is a relatively new form of therapy—using our beloved pets to help ease many conditions that can be a struggle to cope with, without turning to heavy prescription drugs. The use of emotional support animals, or ESAs as they're more commonly known, has become increasingly popular over the years, for good reason. Using dogs and cats is a super safe and natural way to care for mental health without any adverse health effects. Let's take a look at how ESAs can help mental health, and the details on whether or not it's compulsory to make an in-person visit to the doctors if you think you could benefit from one.

ESAs: What They Do and How They Do It
If you've heard of ESAs and you have a vague idea of what they do, but don't really know the specifics, let's have a closer look. Emotional support animals are those animals that are tasked with providing a supportive, affectionate presence to their owners that suffer from a mental health condition. These animals have no special or specific training. Instead, their role is to assist their owners in coping with their mental illness on a day to day basis, by providing them with positive effects to their health—both physical and psychological.
If you're already an animal lover, you're likely to be familiar with the amazing effects that our animal friends can have on us. When our pets are near us, whether they're snuggling us, annoying us, or simply just being there for us, we generally feel a whole lot better.

The reasons for this have begun to be researched by scientists, and the initial results are pretty amazing, despite the fact that we knew deep down they were great for our health all along. Pets have been shown to have amazing physical effects on our brain and body that are important in keeping us happy and healthy. One study showed that time spent around pets actually lowers cortisol, a powerful hormone that causes us to feel stress, which also had the astonishing ability to lower blood pressure and therefore make us feel calmer and more relaxed. This effect is so profound that some hospitals now keep therapy dogs in their cardiovascular wards as a way to keep their patients healthy.

Another fascinating effect that pets have on the brain is their ability to help it to produce feel good chemicals, such as oxytocin and dopamine, which assist in keeping our brain chemistry balanced, assisting mental health greatly.

Psychologically, pets can help to make us healthier in a range of ways too. Pets can make us feel connected and provide interaction whenever we need it, boosting our happiness. They encourage us to live healthier lifestyles of routine, connection, and motivation, which can help to boost our mood.

Who Do ESAs Help?
ESAs are a treatment option that has a broad application. If you are or have been diagnosed with one or more of these conditions, then it's extremely likely that you are eligible for an emotional support animal. All that is required is for you to discuss using an ESA with your therapist.

• Alcohol/Substance Dependence
• Anxiety Disorders
• Bipolar Disorder
• Depression
• Generalized Anxiety Disorder
• Obsessive-Compulsive Disorder
• Panic Disorder
• Post traumatic Stress Disorder (PTSD)
• Schizophrenia
• Social Anxiety

The Simple Processof Getting an ESA
Contrary to popular belief, it's actually relatively easy to obtain an ESA if you are living with a mental health condition. By following a few simple steps, you'll be able to begin using an ESA to treat your mental illness in no time.

Get Diagnosed
The first thing to do is to ensure you receive your diagnosis. ESAs are not available to those that are in good mental health, so if that's you, then you'll need to be satisfied with your pet as they are. Fake emotional support animals are detrimental to the recovery of millions of Americans suffering with mental illness, so it's not a good idea to attempt to go down this road. It's also illegal.

Speak to Your Therapist About Using an Emotional Support Animal
Once you've been diagnosed, you can talk to your therapist about using an ESA to assist in treating your condition. Your therapist will determine whether it's suitable for you, and if so, they may give you some strategies to use your ESA to help support your mental health.

Get Your ESA Letter
If you are prescribed an emotional support animal, then it's essential that you also obtain an ESA letter. Your ESA letter is your official document that allows you to travel (subject to individual airline restrictions) and live with your animal. This is the only document you'll need.

Is it Legal to Get an ESA online?
Yes and no. While there are a handful of legitimate online services facilitating connections between patients who may be unable to attend physical offices and licensed mental health professionals, there are also many that are not what they seem. It is legal to obtain an ESA online, but ensure that you choose an organization that is well respected and offers legitimate ESA letters.

Online ESA Scams
A common scam that many fall prey to online is through companies that offer online 'registration' of emotional support animals. This may sound legitimate, however, there is no U.S.A. requirement for any ESA to be registered. All that is required for an ESA to accompany their owner is a valid ESA letter from their treating practitioner. Another dodgy practice is the sale of emotional support animal vests. While you can choose to put your dog in a vest to inform the public of its role, it is not compulsory, nor required of you when you are out and about with your ESA.

Emotional support animals are amazing at assisting owners in need of support, comfort and affection. Their ability to accompany their owners during travel and in any type of housing is essential for those experiencing mental health difficulties, who may rely on their animals to keep them in a good emotional state, which in turn helps them to cope with their conditions in a much more effective and positive way. While many choose to visit the office of a licensed mental health for their appointment of an emotional support animal, there are other options for obtaining an ESA letter, such as teletherapy and online therapy services, which can be helpful for those struggling with financial, geographical, or mobility-based obstacles to visiting a therapist's office. An ESA can be a life-changing or even lifesaving treatment, so get in contact with a licensed mental health professional without delay if you or someone you love could benefit from this adorable treatment option.

Guest post by Emily Cline and her writing staff at certapet.com.

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Lactose Intolerance

4/8/2019

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Has anybody here ever heard of lactose intolerance? What do you think it is? Has anybody ever heard of a dairy allergy? What do you think it is? What is the difference between intolerance to dairy and an allergy to dairy?

Lactose intolerance involves the digestive system. Some folks have little or none of the lactase enzyme, which is responsible for the breaking down and digesting the milk sugar lactose. Instead of the lactose sugar breaking down in the stomach and small intestine, the lactose, or milk sugar moves directly into the large intestine, also known as the colon. There, in the colon, the lactose is broken down by bacteria. This can cause a variety of symptoms like: gas, bloating, cramps, nausea, and diarrhea.

On the other hand, a milk allergy involves the immune system of the body. The body reacts to the dairy protein casein as if it is under attack from an invader. It defends itself with rashes, blisters, vomiting, blood in the stool, diarrhea, or even trouble breathing. The most severe forms of a dairy allergy can result in the closing of the throat, called an anaphylactic response, where one cannot take in air. Loss of consciousness can occur in the severe onset of allergic responses.

The mild symptoms of gas, bloating, cramps, nausea, and diarrhea can occur in both intolerances and in allergies to milk products.
Today we are going to focus on lactose intolerance. Lactose intolerance can appear at any age, although most humans have enough lactase enzymes as infants in order to digest their mothers’ breast milk. As we age, our body makes less and less lactase. Some infants cannot produce the lactase enzyme at all, and this may result in bloody stools, severe diarrhea, dehydration, and malnutrition. In these cases, the infant must be fed a completely dairy free formula because they cannot use his or her own mother’s milk as fuel. On a personal note, my mother was diagnosed in her 60s as lactose intolerant. Everybody produces their levels of lactose less and less at varying degrees and speeds throughout life.

When we look at particular cultures and societies around the theme of lactose intolerance, we find that societies dependent upon dairy products have a low incidence of lactose intolerance, but it may still occur. The diseases caused by consuming a lot of dairy products like milk, cream, full fat cheeses, and dairy desserts still persist at higher rates in those areas of the world, most notable the USA, and in Western and Northern Eurpoe. Surprisingly, the highest rate of infant lactose intolerance comes from one of the highest dairy consuming countries in the world. (Any guesses?) Finland.

Besides outgrowing the lactase production as we age, we can also become lactose intolerant with regular use of antibiotics. Antibiotics wipe out the bad bacteria as well as the good bacteria in the intestines. It takes time to grow back the good bacteria and enzyme production may be diminished.

Societies where dairy products are not part of their culture for centuries have the highest rate of lactose intolerance. Highest on the list of lactose intolerance is coming from the East Asian cultures. It is also common in West African countries and their descendants, Jewish populations, and in Middle Eastern heritages.

How do we test for lactose intolerance?

The most common way to diagnose lactose intolerance is by eliminating all dairy containing foods for two weeks, keeping a strict daily food diary. Then add only one type of dairy product into the diet daily to see if there are symptoms. If there are, eliminate that type of dairy from the diet altogether.
Another diagnostic tool is a hydrogen breath test administered at the doctor’s office.
A third test used is giving a blood glucose test before and after consuming a high dose of liquid lactose. If the blood glucose levels do not rise after one hour of consumption, the lactose is not being digested properly. Then one is considered lactose intolerant.

How can we enjoy the flavor and texture of creamy dairy products if lactose intolerant?

Consume low lactose dairy like live, raw, unpasteurized yogurts, with live cultures in them.
Enjoy extra aged, extra hard cheeses like unpasteurized raw milk Parmigianino, Asiago, and hard cheddar. These usually do not affect those with lactose intolerance. Fermenting dairy reduces the lactose considerably.
Consider taking a lactase enzyme supplement before eating dairy.
Drink lactose free milks.

Ingredient names on product labels can be deceiving. Many foods that are marked as whole foods may actually contain milk in the ingredients list, but one may not recognize it in its scientific term.
Some surprising dairy containing foods:

Baby Cereals
Potato Chips/Popcorn
Tomato Sauce
Fish Sticks/Chicken Nuggets
Nutella
Granola/Breakfast Bars
All Beef Hot Dogs
Vinaigrettes
Crackers/Bread

How are we to get calcium into our diet if we cannot tolerate lactose? Luckily for us, there are non dairy calcium rich foods which also contain vitamin D, helping our bones to absorb and use calcium for strength and flexibility. If we do not obtain enough calcium in the bones and teeth, they may become weakened and brittle. Our bones are constantly being broken down and rebuilt throughout our lives. The Recommended Dietary Allowance for calcium is about 1000 mg a day in healthy adults. The Recommended Dietary Allowance for vitamin D is 600 international units a day in healthy adults.
Non dairy calcium and vitamin D containing foods:

Okra
Spinach
Broccoli
Soy products
Fortified juices and milks (non-dairy)
Sesame seeds
Almonds
Canned cooked fish with soft edible bones, like herring, sardines, mackerel, and salmon

Knowledge is power. Take your power back.
Sincerely,
KJ Landis

Resources

https://ghr.nlm.nih.gov/condition/lactose-intolerance

http://newsroom.ucla.edu/releases/UCLA-and-Finnish-Scientists-Identify-2961

https://www.ncbi.nlm.nih.gov/m/pubmed/20186234/

http://www.pamf.org/southasian/risk/concerns/lactose.html

https://www.biology-online.org/dictionary/Lactose_intolerance

https://www.healthlinkbc.ca/health-topics/hw177971

https://www.lactaid.com/sites/lactaid_us/files/dairydigestiontest1.pdf

https://m.huffingtonpost.ca/2016/09/26/food-that-contain-dairy_n_12102260.html?ncid=other_email_o63gt2jcad4&utm_campaign=share_email&ec_carp=6512591101246535240

https://www.godairyfree.org/dairy-free-grocery-shopping-guide/dairy-ingredient-list-2

https://www.webmd.com/digestive-disorders/lactose-intolerance-or-dairy-allergy

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Garlic is Good Stuff

4/1/2019

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Garlic is considered a superfood, a functional food. A functional food is when the good it does for our bodies is far beyond the absorption of the protein, carbohydrates, fats, vitamins and minerals within. Let's start with a little probe of this amazing bulb.

What is garlic? It is a member of the allium family; this includes leeks, onions, green onions, chives, etc. There is a bulb at the base of allium plants, some smaller and some larger.

Characteristics of garlic:
◾️very fibrous
◾️sulfur compounds within
◾️it is a prebiotic
◾️found all over the world

Benefits:

Let’s talk about garlic as a prebiotic. Pre-biotics are fibrous plants that feed the garden of bacteria growing inside of the intestines. Our bodies cannot absorb this fiber, therefore it helps us to have bowel movements. Our intestinal bacteria can, however, feed off of the prebiotics that garlic provides. So prebiotic foods feed the probiotics. The fibers in garlic are inulin and fructooligosaccharides. The fructooligosccharides not only allow the probiotics to grow, but they prevent disease causing bacteria from growing. This is one reason why garlic is called a superfood.

Another reason garlic is considered healthful is that it holds antioxidant properties. Antioxidants heal and clean up the cells’ outer walls, which become damaged by the stresses we have, the modern American diet, the pollution in the air, and the things we use in, on, and around us. Those damaging items in our lives create oxidative stress. Garlic is an antioxidant, repairing the damage.

Garlic is helpful in reducing the risk of heart disease by reducing high cholesterol and plaque buildup in the arteries. When eaten, during digestion and absorption, garlic pulls fluid from where it is not needed, and helps normalize blood pressure.

Garlic has anti-microbial functions. It is used as a topical compress and cuts and wounds to prevent infections. Even when applied to bruises externally, garlic speeds up the skin discoloration in returning to normal.

Garlic is a natural anti-inflammatory, on the skin’s surface, and systemically in all of the bodies tissues, organs, and systems. It has even been used in anti-cancer therapy treatments for precancerous and stage 1 cancer of the prostate gland.

Garlic is a natural antibiotic, killing infections without killing off all of the healthy bacteria in the gut. Pharmaceutical antibiotics kill off diseases and infections, as well as the good bacteria lining in the intestines. That’s why many health practitioners encourage probiotic capsules or fermented foods after a round of pharmaceutical antibiotics.

History:

Garlic has been around for about 6000 years, and the oldest garlic that has been preserved has been found in caves in Israel and in Egypt in and around the pyramids. It has been found in ancient Greek temples and in ancient texts from every culture around the world. It is interesting to note that cultures who were completely cut off from each other came to similar conclusions as to the benefits of garlic. Garlic was even used in the ancient Greek Olympian diet of athletes, as a performance enhancing agent.

In ancient Egypt garlic was fed to the working class and to the slave classes to help them have strength stamina and energy to build the pyramids. In fact, garlic was used in all of the working classes around the world to enhance their livelihood and labor efforts.

In ancient Israel garlic was fed to those suffering from foodborne illnesses to kill parasites in the digestive system. It was also used before sex to increase the chances of conception.

In ancient China and Japan garlic was eaten alongside raw meats and fish to kill any living parasites in the flash. It was used as a food preservative as well. In ancient Asia garlic was used to improve mail potency and increase sperm count.

In ancient India garlic was used as a diuretic and also as a jack of all trades medicine. It was mentioned in all of the Ayurvedic medicine texts. It was especially used in breathing ailments, including allergies, asthma treatments, and other diseases, including those caused by smoking.

During the Middle Ages garlic was grown in Europe in the monasteries. The surrounding farmers would grow garlic and give as donations to the monasteries. Then the monks would distribute the garlic widespread throughout their communities.

In the United States, native Americans used garlic for flu symptoms. The early settlers used it for constipation and diarrhea. It was also use for headaches.

Garlic is used raw, cooked, baked, fermented, pickled, dried, powdered, minced, as a paste, as a side dish, alone or mixed with other herbs and spices. It has always been used in a myriad of ways. In Gilroy, California they even have a garlic festival which includes garlic ice cream! Whenever my family had the flu or a cold when I was a child, we would make chicken soup with my grandmother’s recipe of vegetables, herbs, and lots of garlic. The combination of the chicken stock with the bone marrow, the collagen from the slow cooking style, the herbs and garlic made us feel relief from symptoms right away.

Cooking garlic makes it less spicy and less pungent of an odor. Garlic will come out of the pores in our skin and give off a garlic smell. For this reason a lot of folks won’t eat garlic, especially raw. We do have other herbs to counteract the smell like parsley and cilantro eaten afterwards.

Fermented black garlic is the result of heating and humidifying the garlic at high temperatures and high humidity, up to 90 percent humidity for at least 30 days. Most fermented black garlic is fermented and aged in this way about 60 days or more. The longer the ferment, the sweeter and more plum like the taste becomes. It resembles a sweet and sour plum jam. It is often served instead of preserves or honey alongside a fruit and cheese platter at fine dining restaurants. In fact, the first time I had black fermented garlic, I thought I was eating guava paste!

Let’s sample some garlic!

Visit me at www.superiorselfwithkjlandis.com
Superior Self with KJ Landis
This website is a marriage of science and spirituality, nutrition facts, and support to get you to your superior self!
www.superiorselfwithkjlandis.com

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Childhood Eating Practices

Nine Tips For Better Sleep Hygiene (Get A Better Night’s Rest!)

Emotional Support Animals

Lactose Intolerance

Garlic is Good Stuff

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