ADHD Links & Resources

Browsing through the Internet, I found information that could be helpful to parents and caregivers to help care for children with ADHD.

KidsHealth.org offers great alternative treatments for children with ADHD besides using medication. Click the link below.
http://kidshealth.org/parent/medical/learning/adhd.html

On the Webmd.com I found a blog written by Richard Sogn, MD.
Sunday, November 19, 2006
Natural Supplements and Vitamins and ADHD
http://blogs.webmd.com/adhd-medications-and-treatments/2006/11/natural-supplements-and-vitamins-and.html

Other resources to go to includes:

American Academy of Child and Adolescent
Psychiatry
202-966-7300
www.aacap.org

Children and Adults with Attention Deficit /
Hyperactivity Disorder (CHADD)
301-306-7070
www.chadd.org

CHADD’s National Resource Center on ADHD
800-233-4050 (toll-free)
www.help4adhd.org


Because every child is unique, speak to your child's pediatrician for medical advice.

Skip the Pumpkin Pie?

It finally feels like fall with the golden brown leaves on the ground and the cold, crispy air blowing all around us. The best things about this season can be found in the produce section in the grocery stores. There are many varieties of locally grown, in-season produce such as apples, pomegranates, persimmons and gourds. And who could forget the pumpkins? Better yet, pumpkin pie!

In my line of work as a health educator, it was quite amusing to hear 3rd grade students asking, “Is pumpkin pie a fruit or a vegetable?” How exciting would that be, if pies were part of the fruit and vegetable food group? Many of us would probably eat the recommended 5 or more servings very easily.

Pumpkins are a great source of Vitamin A, which is good for your eyes. When selecting a pumpkin, look for one that is firm and heavy. Prepare them by baking, roasting and pureeing them for soups or pies! Because it is fall, fresh pumpkins are in-season. Otherwise the canned varieties will do just fine.

Pumpkins are great fruits that can be made into pies, cakes, cookies, and other desserts, but be careful of the other ingredients that are added to the pumpkin to make pie filling. The use of heavy whipping cream and butter in piecrust may add onto those unwanted pounds during holiday feasts. Have no fear; you can still have your pumpkin dessert so look at the recipe included below for a heart healthy treat!

CRUNCHY PUMPKIN PIE
Recipe provided by: National Institute of Health (NIH) Nutrition
http://www.nhlbi.nih.gov/
This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.
For the piecrust:
1 C
quick cooking oats
1/4 C
whole wheat flour
1/4 C
ground almonds
2 Tbsp
brown sugar
1/4 tsp
salt
3 Tbsp
vegetable oil
1 Tbsp
water

For the pie filling:
1/4 C
packed brown sugar
1/2 tsp
ground cinnamon
1/4 tsp
ground nutmeg
1/4 tsp
salt
1
egg, beaten
4 tsp
vanilla
1 C
canned pumpkin
2/3 C
evaporated skim milk

Preheat oven to 425º F.
Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.
Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
Turn down oven to 350º F.
Mix sugar, cinnamon, nutmeg, and salt together in a bowl.
Add eggs and vanilla and mix to blend ingredients.
Add pumpkin and milk and stir to combine.
Pour into prepared pie shells.
Bake 45 minutes at 350º F or until knife inserted near center comes out clean.
Yield: 9 servings--Serving Size: 1/9 of a 9-inch pie
Each serving provides: Calories: 177 Total fat: 8 g Saturated fat: 1 g Cholesterol: 24 mg Sodium: 153 mg

Remember, there are healthy alternatives you can eat during the holidays. Also, remember to stop eating before you get too full and besides, holiday leftovers such as turkey always taste better the next day. Last, but not least, get up and go play with your family and friends for at least 60 minutes on most days! Can’t decide on what activity to do first? Take everyone to the shopping mall and park far away from the entrance. This is a great way to add some brisk walking into your holiday festivities.

Ask Crystal!

Do you have a nutrition or health - related question? Feel free to send me a question. Click on the "comments" below.

Soda, Coffee, Caffeine....Oh My!

Do you think 193 milligrams (mg) of caffeine, equal to 8 ounces of coffee too much for children to consume? If only caffeine was a nutrient, having high amounts of it would be good, but not in this case. Consuming high amounts of caffeine at a young age or even as an adult can have some negative effects depending on one’s body weight, genetics and level of tolerance. Having too much caffeine can cause cramps, muscle twitching, nausea, vomiting and diarrhea.

Previous studies including one conducted in 2004 at the Bone Metabolism Laboratory at Tufts University have shown that caffeine can interfere with calcium absorption, which can lead to bone loss over time if there is not already enough calcium in the body. Studies suggest children with a 5% to 10% deficit of calcium in their bone mass may have a 50% risk of hip fractures when they become older adults.

These are serious health threats and until now, there are no federal recommendations in the U.S. regarding the intake of caffeine. 193 mg is a high amount when compared to the Canadian government’s recommendation on caffeine. Based on these guidelines, it recommends less than 45 mg per day for children ages 4 to 6, children ages 7 to 9, less than 62.5 mg per day and ages 10 to 12, less than 85 mg per day. As for teens, they should have less than 100 mg per day, almost half of what U.S. children are consuming.

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Caffeine Chart

Drink/Food/Supplement ~~~ Amt. of Drink/Food ~~~ Amt. of Caffeine

Brewed coffee (drip method) ~~~ 5 ounces ~~~ 115 mg*

Iced tea ~~~ 12 ounces ~~~ 70 mg*

Coca-Cola ~~~ 12 ounces ~~~ 34 mg

Diet Coke ~~~12 ounces ~~~ 45 mg

Pepsi ~~~ 12 ounces ~~~38 mg

7-Up ~~~ 12 ounces ~~~ 0 mg

Mountain Dew ~~~12 ounces ~~~ 55 mg

Jolt cola ~~~ 12 ounces ~~~ 72 mg

SoBe No Fear ~~~ 8 ounces ~~~ 83 mg

Monster energy drink ~~~ 16 ounces ~~~ 160 mg

Rockstar energy drink ~~~ 8 ounces ~~~ 80 mg

Red Bull energy drink ~~~ 8.3 ounces ~~~80 mg

Cocoa beverage ~~~ 5 ounces ~~~ 4 mg*

Chocolate milk beverage ~~~ 8 ounces ~~~ 5 mg*

Dark chocolate ~~~ 1 ounce ~~~20 mg*

Milk chocolate ~~~ 1 ounce ~~~6 mg*

Cold relief medication ~~~ 1 tablet ~~~ 30 mg*

Excedrin extra strength ~~~ 2 tablets ~~~ 130 mg

*denotes average amount of caffeineSources: U.S. Food and Drug Administration & National Soft Drink Association, Center for Science in the Public Interest.
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As adults, we can help children make healthy decisions about beverages in order to avoid excessive amounts of caffeine. However, this is may be easier said than done. The Food and Drug Administration (FDA) requires manufacturers to list caffeine in the ingredient list only if it has been added to the product, but not the amount of mg on the nutrition label. This makes it hard for consumers to know exactly how much caffeine is actually in the product.

Avoiding caffeine completely may be hard since some foods naturally have caffeine in it like coffee beans, tea leaves and chocolate. Yet taking small steps to reduce the intake of caffeine is a great way to start. Serve less caffeinated beverages and slowly replace them with non-caffeinated drinks. Try diluting caffeinated beverages with carbonated water, also known as club soda, seltzer, or sparkling mineral water. Offer milk, 100% fruit juice and water. Eating a well-balanced diet, staying hydrated, getting plenty of sleep, playing and being active will give them plenty of energy the more natural way.


Also, check out my article about caffeine.....it got published Friday September 19 in La Prensa!
http://www.laprensa-sandiego.org/current/Caffeinated.091908.htm

Photos from the Farmer's Market

Photos taken by David Martin

Grapes

Asian Pears, Pears, Plums, Nectarines

Tomatoes, Chili Peppers, Zucchini, Ahaheim Peppers

Bell Peppers, Cucumbers

Plums, Peaches


For more information about the Farmer's Market, go to

http://sdfarmbureau.org/

"We Grow it Fresh, You Buy it Fresh"

At City Heights Farmer's Market, this is a place to get your fresh local produce! Open every Saturday from 9:00am to 1:00pm on Fairmount Ave, between 43rd and Wightman, you can find peaches, nectarines, zucchini, tomatoes and so much more! When I was there, there between 10-15 vendors, a drum circle, a bouncy house and a dance performance.



As I was walking around the market, in the corner of my eye I saw a huge avocado. The Reed avocado can weigh in between 8 to 18 ounces. It was quite large, almost the size of my hand. The shape is more round unlike the familiar pear-shaped variety of avocados! It would make a pretty cool present for someone who loves avocados and it would only cost you $2!
For more information about Avocados, go to http://www.avocado.org/

After being distracted by the size of the Reed avocado, I went to the Nutrition Link booth (where I needed to be at). We played trivia games where the contestants had to guess the fruit or vegetable based on the clues. If they answered 2 out of 3 questions correctly, the prize was a hat or an apron. Or they could win a prize by spinning the wheel!

FRIAR FIT!

Ever thought about getting some physical activity in before a baseball game?



Well now you can! Come join the Pad Squad for a quick 15 minute Instant Recess! (It started one hour before the scheduled game).




Kids of all ages meet at Park at the Park and move their bodies! My favorite movement is when we did the "umpire call." We put our right arm in front of our bodies and pulled back...making the call, "You're out!"

The game was exciting! The Padres won 4-1! Plus, there was a home run too!

Another exciting part of this baseball game outing was seeing three of my students there with their friends and family. (Pictured above is one my 3rd grade students)! Nutrition Link able to give the Logo Contest Finalists tickets, courtesy from the Padres Charity Ticket Program.

For more information about Friar Fit, please go to...
http://sandiego.padres.mlb.com/sd/community/friarfit.jsp

Wanna be a Rock Star!

Want to have the best of both worlds?

Start your day off right!

EAT BREAKFAST!

My fun trip to the grocery store inspired me to write a story about cereal.

Cereal Hype!
Pretty Packaging at the Grocery Store

Walking down the cereal aisle, I caught myself running towards an orange and blue colored box of cereal bars that featured a musical pop star on the package. The cereal bars had edible magenta colored music notes on it and I could get free bonus stickers. It may seem silly and strange for a 25-year-old female to jump for joy over a box, but that was when I realized that the marketing team did their job. They got me!

Since this food item was in the cereal aisle, it must mean that it is good for me right? It has been said that breakfast is the most important meal of the day and the front of the box declared “good source of fiber” in bold letters. Yes, fiber that good nutrient we need in our bodies for digestion. Then my brain switched over into health educator mode and my conscience yelled at me, “It’s just good advertising, put it back on the shelf!”

Now imagine you are grocery shopping with your child and (s)he reacts to the flashy packaging of the product. How do you respond? Would you buy it before reading the nutrition label? Or would unit price or total cost be your first thought? Or, would you buy it in response to your child’s urging? Before you decide, it is important to remember that besides being a parent, you are also a consumer and companies are very interested in the choices that you make. Corporations spend an estimated $60 billion a year to market food specifically to children, while the federal government budgets less than 1% of that to fight obesity annually.

The main outlet for this kind of marketing is television programming. A recent study conducted in 2007 focused on food advertisements shown during Saturday morning programming from 7 to 10:30 a.m. Of the 907 food commercials, 72% were for foods high in fats, oils and sugar. Of the 17% of advertisements for fast foods, only 2% could be considered healthy foods. Lastly, cereal commercials accounted for 44% of all food advertisements seen on television. It seems corporations agree with the idea that breakfast is the most important meal of the day!

"...Albertsons...where we are crazy about food!"

Attention all shoppers!

The Network for a Healthy California is here and going to show you how easy it is to add fruits and veggies to any meal! Stop on by the produce section and sample their Vegetable Quesadillas!
And get a F-R-E-E cookbook too!



















Appoximatley 170 shoppers stopped by our table and sample our delicious Vegetable Quesadilla. The recipe was simple and easy to follow. We made them with fresh roma tomatoes, green bell peppers, green onions, unsalted canned corn and Mexican Four Cheese made with 2% Milk. When you make the Vegetable Quesadilla at home, add chicken or lean cuts of beef if you like.
Or try topping the quesadilla with homemade salsa and guacamole!


The goodie bags had the cookbooks; don't haveone?

No worries!

For these Healthy Living Recipes and the Vegetable Quesadilla featured at today's food demo, go to... http://www.cachampionsforchange.net/en/Recipes.php

I'm a WHOLE WHEAT donut!

Yesterday, I went to the "Go Play! Get Fit! Youth Day" at Tidelands Park, Coronado.

It was so much fun!






















I helped the Network for a Healthy California with their station! We had the 'Carrot Hop,' 'Lettuce Dribble,' 'Tater Tot' and 'Cucumber Javelin.'


As Mike, Larissa, and I were setting up the games, I noticed a group wearing these brownish donut floaty things. At this "Donut" Station, the participants wore the donuts and had a relay race! The kids were having a blast! They would run and some would topple over! They had huge smiles on their faces...me too as I watched them.



On the topic about "donuts," I found it a bit amusing that "donuts" were at a health event. Don't get me wrong... I like to eat my sugar donuts once in a blue moon...so maybe these "donuts" were made with ingredients of 100% whole wheat flour, no high fructose corn syrup and no preservatives!

Here is the link to Go Play! Get Fit! event...
http://www.goplaygetfit.com/

In 2004, the Greater San Diego Recreation and Park Coalition for Health and Wellness was formed with the mission to create healthy communities by advocating Greater San Diego Area Recreation and Parks Agencies as a first choice for health and wellness activities. Go Play! Get Fit! Youth Day was developed to highlight that mission and educate area youth. In 2005, the Cities of Carlsbad, Encinitas, Escondido, and Vista participated in the first annual event serving almost 250 youth. The following year saw a dramatic increase in participation expanding to 10 agencies and over 750 youth. The huge potential for growth and reaching out to even more youth in San Diego County led organizers to choose Balboa Park as the venue in 2007. It included 14 agencies and over 1100 youth. Activities included a variety of physical challenges, exposure to lifelong activities, educational resources and much more.

Flaming Hot!

Michele and I teach a lesson about the Nutrition Facts Label. We have the students compare the labels of two snacks; pretzels and 'Flaming Hot Cheetos.' For some reason, every time we mention the words 'Flaming Hot Cheetos,' there is at least a hand full of students asking us if we are going to serve them some. REALLY, are they serious? Well, I guess it doesn't hurt to ask.

So between the pretzels and Cheetos, which one do you think is a healthier choice? Give yourself a pat on the back if you picked PRETZELS!!!! As part of their taste test, we served them honey pretzel sticks.

Our goal for this lesson is that students will choose healthier snacks and read the nutrition facts label.

As a health educator, it is a great feeling to have when students are actually applying what they learn from the lessons. One example is from our logo contest ... a student drew this picture and I love it!

I hope you do too!

(The "Red" thing is the Flaming Hot Cheeto, but the student spelled it as the 'Hot Chose'... "I will destroy you")

(The "Yellow" hero with the green cape is something, but let's say it's a banana lol... and this hero is using its super powers of the pink eye-rays to zap the 'Hot Chose.' As for what the "Yellow" hero is saying, it looks like "Eat you that way.")

Draw Me!

Nutrition Link had a logo contest and a student drew us. I would say that the picture represents me pretty well!

Interesting questions...

"Ask Crystal" is a forum where students can type in a question (hopefully nutrition related) that they would like to know more about. Here are some questions that made me laugh.

"Why can't we eat trash?", asked a 3rd grader.

"Why are your teeth so big?", asked a 3rd grader.

"Does meat is the healthy food?", asked a 5th grader.

"When you but shampoo in your hair how does it work?", asked a 5th grader.

"Why dont you bring ur real teeth?", asked a 5th grader.

Sweetie the Strawberry

Welcome to the Fruit & Veggie Fest of 2008 at Mi Tienda Grocery Store.

This is me getting some physical activity right in front of the store.



Yum! Food demonstration time :)

Avo Man!

Created April 08

San Diego is known for their avocados! So I was inspired by them. Working for UCSD Nutrition Link program, I wanted to create something fun for kids to relate to. I took the body of the avocado and went from there. Enjoy!

Carrots: More than Meets the Eye

By: Crystal L. Nguyen

Have you ever noticed that when you sliced a carrot, it looks like an eye? Both have wavy lines and a dark centered circle. These similarities led scientists in the 16th century to believe eating carrots promoted good eye health. During this time there was a theory about how shapes of plants could cure or heal a similar shape of a human body part. This theory was later adapted in the practice of homeopathy, a form of alternative medicine in the 18th century. Current scientific research supports the vital role carrots play in vision and general eye health. Carrot are good sources of potassium, dietary fiber, vitamin C, and A. Foods with dietary fiber can help lower the risk of colon cancer, type 2 diabetes, obesity, and improve digestion. Eating foods rich in vitamin A help keeps the immune system, heart, and skin healthy.


Besides the many health benefits of eating carrots, there is more to them than meets the eye. For example, carrots come in more colors than just orange. The familiar orange carrot we see today is a mutant of the yellow and red carrot, bred by Dutch scientists. The Greeks, Romans and Egyptians ate thin turnip-shaped white, pale yellow, red, purple, and black carrots. Until 2003, researchers of the United States Department of Agriculture’s bred hybrid carrots with more vitamins and minerals from a rainbow of colors: white, yellow, red, deep orange, and purple. Each color has a distinct health benefit. For example, yellow carrots promote good vision and can lower the risk of lung cancer. Red carrots were bred to contain lycopene, also found in tomatoes, to fight heart disease and some cancers. Purple carrots have antioxidants to slow down and reduce cellular damage in our bodies.


These colorful carrots may be hard to find in your local grocery store, but you can always grow them yourself for as little as $1.99. Seeds are available on www.burpee.com ($2.65 - $3.50) and www.tmseeds.com ($1.99 - $2.95). If you do not have a green thumb or a place to grow them, try searching for them at your farmers’ markets. On the other hand, orange carrots are available year round. While at the store, choose carrots that are firm, smooth, and free of cracks on the skin. When stored properly, carrots can last up to a month. Wrap the carrots in a paper towel and place them in a bag in the refrigerator. The paper towel will help absorb the excess moisture and prevent them from rotting. If green leaves are still attached to the carrots, cut them off 2 inches above the crown. This will help keep them from drawing moisture out of the carrots. For better storage, put them away from apples and pears because they produce gases which cause other fruits and vegetables to ripen faster.


Feeling hungry? Clean carrots under cold running water with a vegetable brush to remove the dirt. Peeling the skin of the carrots can mean losing some of its health benefits, so decided to peel them, try not to over do it. Carrots can be eaten raw or cooked. Cooking carrots releases their natural sugar and makes them taste sweeter. This process makes it easier for your body to absorb, but overcooking them may result in loss of flavor and nutrients. If you are short on time, using canned carrots is a good choice. They almost have the same amount of vitamins and minerals as fresh or frozen carrots.

Quick Tips:
Add chopped or shredded raw carrots to salads.
Sauté carrots to add color to a meal.
Add grated carrots to muffins or cake.
Juice carrots for a delicious drink.
Add carrots to sweeten soups, stock, or stews.

Quick & Easy Recipe:
Vegetable Medley with Salsa Dip
1 cup vegetables and ½ cup salsa
dip per serving.
Makes 4 servings.
Prep time: 20 minutes

Ingredients
2 carrots, cut into 3-inch sticks
2 celery stalks, cut into
3-inch sticks
½ jicama, peeled and cut into
3-inch sticks
1 bunch radishes, trimmed
6 green onions, trimmed
1 cup fat free sour cream
1 cup pico de gallo
Preparation
1. Arrange vegetables on a platter.
2. In a small bowl, mix sour cream and pico de gallo.

Nutrition information per serving
Calories 109
Carbohydrate 22 g
Protein 6 g,
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 247 mg
Dietary Fiber 7g