As a parent, I know that getting kids to eat right is no small task. Many of the foods marketed to children are highly processed, loaded with sugar, fat, and calories, and devoid of vitamins, minerals, and other nutrients. Consequently, far too many of our youngsters are on shaky nutritional footing.

According to the National Health and Nutrition Examination Survey (NHANES), only a very small percentage of American children eat a good diet (20 percent of 2- to 6-year-olds, 8 percent of 7- to 12-year-olds, and 4 percent of 13- to 18-year-olds). Other surveys show that 69 percent of toddlers under age 2 eat candy or dessert and 44 percent drink sweetened beverages on a daily basis. No wonder so many boys and girls have inadequate intake of several essential nutrients.

I firmly believe that all children should take a daily multivitamin and mineral supplement. While nutritional supplements are no replacement for a good diet, they do a heck of a job of filling dietary “gaps” and ensuring adequate intake of iron, iodine, zinc, B-complex vitamins, magnesium, calcium, antioxidants, and other nutrients that play crucial roles in optimal growth and development.

In addition to a daily multi, I also recommend docosahexaenoic acid (DHA) supplements. DHA is an omega-3 fatty acid that comprises a quarter of the total fat in the brain. A vital constituent of robust cellular membranes and myelin (which insulates and protects neurons and speeds up electrical transmissions), DHA also turns on genes that signal the production of brain-derived neurotrophic factor (BDNF), a growth factor that plays a key role in learning and memory.

Breast milk is an excellent source of DHA, which is one reason why children who are breastfed score higher on IQ tests than their bottle-fed peers. (The FDA finally got smart a few years ago and approved the addition of DHA-supplemented formula.) But toddlers and older kids often shy away from DHA-rich fish. The only surefire way to make certain they get enough is to supplement with DHA.

Look in your health food store for a children’s daily supplement that contains a broad range of essential vitamins and minerals and take as directed, based on your child’s age. The suggested dose of DHA is 100 mg a day from age six months to four years, 150 mg from four to six years, and 300 mg for children seven and older. (It is available in liquid and capsule form.)

Notice I said “smart” snacking. The types of foods you chose can make or break your diet. To help take the guesswork out of healthy snacking, I’ve put together a list of some of my favorites. Bon appétit!

Almonds. Nuts are one of the best snack foods around, and almonds top the list when it comes to health benefits. When hunger strikes eat ¼ cup of these raw or dry roasted, unsalted nuts. You’ll fill up and get plenty of heart-healthy magnesium and vitamin E to boot!

Edamame. Just ½ cup of these little soybeans provides 8 grams of protein and 4 grams of fiber. Better still, you’re eating just under 100 calories.

Celery With Peanut Butter. A stick of celery with a tablespoon or so of peanut butter combines fiber and protein for the perfect between-meal treat. Almond butter makes a nice substitution as well.

Cottage Cheese. A quarter cup of low-fat cottage cheese with chopped tomatoes, bell peppers, or a little salsa tossed in makes a wonderful snack. The cottage cheese provides the lean protein you need to stay satisfied and adding the fiber-rich veggies helps spruce up this otherwise bland snack. 

Hard-Boiled Egg. If you’re looking for a low-carb, protein-rich snack, a hard-boiled egg fits the bill. At just under 80 calories, this snack will curb your appetite and help trim your waistline.

Snack-Size Protein Shake. A small portion of a meal replacement protein shake can make a great snack. Just aim for around 7-10 grams of protein and blend your shake with low-glycemic berries for added fiber.

Reduced Fat Cheese. A one-ounce portion of reduced fat cheese (the size of a pair of dice) gives you 6-7 grams of protein at around 80 calories. One of my favorites is string cheese. It’s tasty and easy to take with you for a snack on the run.

Vegetables With Hummus or Ranch Dip. Cut up some fresh broccoli, carrots, tomatoes, snap peas, bell pepper strips, or cauliflower flowerets and dip them in a little hummus or light ranch dip. The calorie count of the veggies is low, plus they are full of stick-to-your-ribs fiber. Two tablespoons of hummus contains about 60 calories while the ranch dip has about 80.

To learn more about smart snacking and weight loss in general, check out my book, The Whitaker Wellness Weight Loss Program.

1) Take a high-quality fish oil supplement daily. Multiple studies have linked a high intake of fish and other omega-3 fatty acids to low rates of depression and improved sense of well-being. Make a point to eat fish two or three times a week. Wild Pacific salmon, sardines, herring, and small (white chunk, not albacore or steaks) tuna are good sources of omega-3s that contain minimal amounts of contaminants. I also recommend taking 2–8 g (2–8 standard capsules) of fish oil per day.

2) Have your hormone levels checked. When I see a patient suffering with depression, I always check thyroid, estrogen, progesterone, and testosterone levels. Unfortunately, there is no one-size-fits-all formula for natural hormone replacement. You’ll need to work with a physician knowledgeable in individually compounded bioidentical hormones.

3) Try these supplements. SAMe (S-adenosyl-L-methionine) is an amino acid that increases levels of serotonin and other neurotransmitters in the brain. It’s safe and well tolerated, and improvements are often noted within days. The recommended dose is 200–600 mg twice a day. 5-HTP, another amino acid derivative, is a direct precursor to serotonin. For mood enhancement, take 50–100 mg twice a day. (Both of these supplements are best taken on an empty stomach.) St. John’s wort is also effective for mild to moderate depression. Be aware that this herb interacts with a number of prescription drugs, so look into possible contraindications if you’re on any medication. I recommend 300 mg two or three times a day. Note: There’s no magic bullet that works for everyone, so experiment with these supplements one at a time and see what works for you.

4) Get outside and get some exercise. Have you ever wondered why getting out in the sunshine just makes you feel better? It’s actually because sunlight increases serotonin production and stimulates the manufacture of vitamin D, which has pervasive effects on the brain. While you’re outside, engage in some type of physical activity. Go for a jog. Ride a bike. Play tennis or a team sport. I realize that the last thing you feel like doing when you’re depressed is exercising, but study after study shows that it is the ultimate mood booster. Even a brisk walk will do wonders for your disposition.

5) Put on a happy face. A few years ago, I wrote an article in my monthly newsletter Health & Healing on “smile therapy.” Simply smiling—whether you feel like it or not—stimulates the release of feel-good hormones and neurotransmitters. If you can make that smile real by thinking about something that makes you happy, so much the better.

Mentioned in Chinese texts dating back to 2700 BC, cinnamon has made appearances in the Bible, graced the tables of ancient Romans, Greeks, and Egyptians, and been deemed at one time a gift fit for a king. Today, cinnamon’s medicinal benefits, as well as its culinary uses, keep it in high esteem—and for good reason.

This spice improves insulin sensitivity and has profound effects on blood sugar. German researchers gave patients with type 2 diabetes who were on oral drugs either an aqueous extract of cinnamon (the equivalent of 3 g of cinnamon powder) or a placebo daily. After four months, the group taking cinnamon experienced a 10.3 percent reduction in blood sugar, compared to the placebo group’s drop of 3.4 percent. This effect was even more pronounced in an earlier study, in which blood sugar levels fell 18 to 29 percent with doses of 1 to 3 g of cinnamon per day.

A recent study confirms that cinnamon also lowers blood pressure, a benefit I’ve been hearing about for some time from my patients and readers. Marsha, a Health & Healing subscriber from Memphis, reported that taking a cinnamon extract and drinking cinnamon tea lowered her blood pressure from 215/110 to an average of 125–135/60–70! In addition, it has been shown to drive down triglycerides 23 to 30 percent and LDL cholesterol 7 to 27 percent over a 40-day period.

Cinnamon’s other purported benefits range from curing the common cold and relieving arthritis to improving memory and warding off insects. Although I’m not certain these claims will pan out, the wide-ranging benefits of this spice make it a worthy addition.

But don’t just add ground cinnamon to your food. Research suggests that chemicals in saliva render it ineffective. Furthermore, whole cinnamon contains some undesirable compounds that are eliminated when it is mixed in hot water. Therefore, I recommend taking a water-soluble cinnamon extract, drinking cinnamon tea, or adding cinnamon to ground coffee before brewing. The suggested dose is a quarter to a half teaspoon twice a day.

If you have a fast metabolic rate, you’re one of the lucky ones who can eat whatever you want without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle. But even if you haven’t been blessed with a perky metabolic rate, there are several steps you can take to boost your metabolism naturally. Here are some of my favorites.

Exercise: You probably know that your metabolism shifts into high gear while you are exercising. But did you know that your metabolic rate remains elevated even after you kick off your walking shoes and collapse on the sofa? Studies have shown that regular exercise resets your body’s thermostat for hours after you stop exercising—which is precisely what you want. Shoot for a minimum of 30 minutes of moderate activity, most days of the week.

H2O: Water is a crucial element for sustaining all the body’s processes. It also acts as a natural appetite suppressant. You should drink at least eight, eight-ounce glasses of pure, filtered water each day. Try drinking a glass before each meal as well. This aids in appetite control and helps keep you hydrated.

Eat Less, Eat More Often: When you eat less, the body burns those calories for fuel. If you gorge yourself, excess calories are stored as fat. Consuming smaller meals more often throughout the day gives you a steady stream of energy and allows your metabolism to stay engaged.

Green Tea: Green tea is a natural, mild thermogenic agent that can be taken as a pre-meal beverage or supplement. I recommend green tea instead of strong stimulants, which can raise blood pressure and heartbeat, alter heart rhythm, and cause nervousness and insomnia in some people. Drink one cup of green tea or take 100 mg of a standardized green tea extract, one to three times daily, before meals.

 
Check Your Thyroid: If you are following a healthy diet and exercise plan, using the metabolism boosters mentioned above, and still not losing weight, you may need to take a look at your thyroid function. If you exhibit other symptoms of hypothyroidism—fatigue, cold hands and feet, dry skin, hair loss, constipation—talk to your doctor about a trial of natural thyroid.

A recent study found that Americans consume more than 450 calories each day from beverages alone. And, if you don’t burn off those calories, you could gain an astounding 23 pounds per year. But sometimes it’s hard to gauge just how many calories we’re drinking. To shed some light on this, I’ve compiled a list of common beverages and their calorie counts.

Water (8 oz.) — 0 calories
Tea, unsweetened (6 oz.) — 2 calories
Coffee, black (6 oz.) — 3 calories
Low-Sodium V8 Juice (8 oz.) — 50 calories
Gatorade (8 oz.) — 50 calories
Light Beer (12 oz.) — 95 calories
Wine (5 oz.) — 102 calories
Orange Juice (8 oz.) — 107 calories
Milk, 2 % (8 oz.) — 113 calories
Grape Juice (8 oz.) — 138 calories
Beer (12 oz.) — 139 calories
Non-Diet Soda (12 oz.) — 150 calories

When it comes to imbibing your favorite beverages, beyond knowing the number of calories they contain there are a few other things to look out for. For instance, coffee may sound like a great choice at 3 calories per serving. But when you dump in cream, sugar, and flavored syrups, this healthy drink becomes a nightmare. One case in point: A 16-ounce, white chocolate peppermint mocha from Starbucks contains a waist-busting 470 calories!

Don’t forget about serving sizes either. Gatorade, for example, may only contain 50 calories per serving. But that 50 calories refers to an 8-ounce portion and most bottles contain two to four servings. You also shouldn’t be fooled into thinking that switching to sugar-free or diet versions is an option. This may be appealing calorie-wise, but these drinks are loaded with chemicals and additives and, therefore, in my opinion, have no place in a healthy diet.

So, what do I recommend? First and foremost, drink plenty of clean, filtered water. Aim for 64 ounces each day. If you are bored with plain water, try Perrier or another sparkling mineral water with a zest of lemon or lime. Tea, with its myriad health benefits, can also be consumed at will. And coffee drinkers can feel free to enjoy a few cups a day. Just remember, if you are going to sweeten your coffee or tea, use natural sweeteners such as stevia or xylitol and forego the calorie-dense creamers.

When it comes to juice, the only one I give my patients is Low-Sodium V8 Juice. It’s packed with potassium and lycopene, and has been demonstrated to support healthy blood pressure levels. If you choose to drink alcohol, make it one drink per day. The calories in beer, wine, and mixers can add up, plus, the benefits of alcohol only apply to moderate drinking.

Cheers!

I want to tell you about our latest addition. It’s a time-honored therapy that has been proven to be effective in clinical trials, yet is completely ignored by conventional physicians. It’s fasting.

Abstaining from food for a few days to a few weeks has numerous—and enduring—benefits. The body is able to get rid of excess sodium and accumulated fluids, resulting in reductions in edema and dramatic lowering of blood pressure. The copious amounts of water you drink during a fast flushes out toxins, making it the best of all detox regimens.

Fasting gives your digestive system a break, which leads to improvements not only in chronic gastrointestinal problems but also in allergies and autoimmune disorders, which are often related to leaky gut syndrome. In addition, fasting provides substantial benefits for patients with diabetes. It improves insulin sensitivity and blood sugar control, promotes weight loss, and facilitates the adaptation to a healthier lifestyle after the fast ends.

Fasting is best done in a medically supervised environment, such as the Whitaker Wellness Institute. During your treatment program at the clinic, you will be closely monitored by our professional staff, undergo other therapies for your specific condition, and attend educational activities that will help you stay on track once you leave the clinic.

I personally underwent a five-day fast several months ago, during which I lost 21 pounds, my blood pressure and blood sugar decreased, and my cholesterol and triglycerides improved. The first two days were tough—I was definitely grumpy and irritable. But after I got over the hump, I felt better than I had in years. Best of all, the strides I made during that short fast have endured, and as an added bonus, I find that sticking to a good diet and avoiding salty, sugary foods is now much easier than before. 

If you have diabetes, hypertension, obesity, an autoimmune disease, or digestive issues, I encourage you to look into this remarkable therapy.

The most nutritious foods you can eat are whole foods such as fresh and frozen vegetables, chicken, and fish; dried and canned beans; canned light (not albacore) tuna; and modest amounts of dried whole grains, fresh fruits, eggs, and dairy products. You don’t even have to go to a health food store for these items. They are available in all grocery stores and are among the least expensive foods you can buy. Prepared and processed foods may be more convenient, but you pay for convenience—and it’ll really cost you if they’re made in restaurants. You may be tempted to switch to less expensive fast food joints, but eating at home is far more economical and better for your health.

What are Americans actually buying in grocery stores? According to Information Resources Inc., a market research company in Chicago, the best-selling items in 2009 were:

1. Carbonated beverages ($12 billion in sales)
2. Milk ($11.2 billion)
3. Fresh bread & rolls ($9.57 billion)
4. Beer/ale/hard cider ($8.17 billion)
5. Salty snacks ($8.09 billion)
6. Natural cheese ($7.64 billion)
7. Frozen dinners/entrees ($6.13 billion)
8. Cold cereal ($6.11 billion)
9. Wine ($5.49 billion)
10. Cigarettes ($4.63 billion)

Take a hard look at your grocery bills—it may be eye-opening. I know a woman who was hooked on sodas and drank several every day. It wasn’t until she realized that she was spending more than $1,000 a year that she was able to stop. As the Roman poet Virgil said in the first century BC, “The greatest wealth is health.” We’re all tightening our belts these days, but let’s not shortchange our health.

Cocoa liquor, the creamy paste of ground, roasted cacao beans used to make chocolate, is nature’s richest source of polyphenols, a class of phytonutrients with potent antioxidant and anti-inflammatory activity. That’s why dark chocolate has one of the highest oxygen radical absorbance capacities (ORAC, a measure of antioxidant strength) of any food, including superstars such as spinach, blueberries, broccoli, and grapes. Moderate consumption of dark chocolate has been shown to enhance the health of the arteries, lower blood pressure, improve insulin sensitivity, and protect against heart disease and cancer.

Equally important—especially on Valentine’s Day—chocolate simply makes you feel good. I’m not just talking about this confection’s delicious taste and creamy, comforting “mouth-feel.” Cocoa contains theobromine, which relaxes the nervous system and increases alertness, as well as compounds that promote the release of endorphins, serotonin, phenylethylamine, and other neurotransmitters that boost mood and reduce stress. In fact, cocoa may actually stimulate the same receptors that are aroused by falling in love. No wonder chocolate and Valentine’s Day are inseparable.

For maximum health benefits, stick with dark chocolate, which contains more protective phytonutrients and less sugar, and eat it in moderation. Happy Valentine’s Day!

Losing weight and getting in shape can be difficult, especially if you turn to starvation diets, insane workout regimens, or other drastic measures. But we’ve recently instituted a program at the Whitaker Wellness Institute that helps patients shed pounds, get their diabetes under control, lower blood pressure, and improve health overall. It’s a mini-fast coupled with exercise and it’s so easy, just about anyone can do it.

• When you wake up in the morning, drink a glass of water or a cup of coffee or tea. It’s okay to sweeten your AM beverage with a little low-calorie sweetener such as xylitol or stevia and to add a small amount of creamer but don’t drink or eat anything else.
• Next, get out and exercise moderately for 20-45 minutes. You can walk, cycle, or jog—anything aerobic.
• After your workout, continue on with your day but do not eat or drink anything other than water, coffee, or tea until lunchtime. (You may also take your nutritional supplements if they don’t upset your stomach.) You will probably have to try it to believe it but the combination of exercise and fasting actually blunts your appetite, and the caffeine in tea and coffee helps to put the brakes on hunger as well.
• Your mini-fast ends at lunch. You should eat sensibly for the rest of the day, focusing on lean protein sources such as turkey, chicken, fish, and eggs, and low-glycemic carbohydrates like beans and legumes, fiber-rich veggies, and a little fruit.

Skipping your morning meal not only cuts down on the calories you take in but adding exercise burns additional calories and helps kick-start fat burning in a process called ketosis.

In a recent study of obese individuals, participants who followed this mini-fast protocol for 12 weeks lost 16 pounds of fat (25 percent of their initial fat mass) plus three inches around the waist. The biggest losers were a man and woman who respectively lost an astonishing 44 and 31 pounds of fat! Additionally, the group’s fasting insulin fell by one-quarter, into the normal range.

Try the mini-fast/exercise combo yourself and let me know how it works for you. Don’t be surprised if you see improvements in all aspects of your health—from lower blood sugar readings and better blood pressure to improvements in energy, weight, and so much more. Good luck to you and here’s to starting 2010 off right.