nutrition

Attention Deficit Hyperactivity Disorder (ADHD) is a common condition in children that often continues into adulthood. If you are the parent of a child struggling with ADHD, it can be overwhelming trying to figure out how to best manage their symptoms. It's even more difficult if you have ADHD and your child has ADHD, too.  The good news is that there are many natural ways you can help your child manage their ADHD (and these work for adults, too!). 

One of the most effective ways of managing ADHD is through diet and supplements. A well-balanced diet as found in "Disease Proof Your Child:  Feeding Your Kids Right" by Dr. Joel Fuhrman, with plenty of plant-based protein, healthy fats, and complex carbohydrates can help keep your child’s blood sugar levels stable throughout the day, helping them maintain focus and concentration. Adding specific supplements such as omega-3 fatty acids, B vitamins, and magnesium can also help support the brain as recommended in books like “Healing ADD” by Dr. Daniel Amen. Supporting the gut microbiome with  probiotics, prebiotics, and enzymes is also incredibly beneficial for managing ADHD symptoms naturally.  It is essential to remove dyes, fast food, processed food, refined sugars and refined grains from the home.  (Yes, this means no candy!)

Essential oils have been used for centuries to improve mental clarity and emotional balance. The scents from essential oils move through the olfactory system and go straight to the brain.  For those living with ADHD, diffusing essential oils like vetiver, cedarwood, lavender, peppermint, and frankincense can help immensely with focus, calmness, and sleep while you are healing from the inside out through diet and supplements. These can be applied topically, as well.  Find my "Focus" roller recipe here.  My daughter loves how these oils make a difference for her concentrations levels.  It is best to use these morning and night - breathing for several minutes at a time, and then breathing them during study times.  

Eliminating dyes (especially artificial colors), refined sugar and flour products (like candy bars or white bread), fast food meals or any other processed/junk food from your home will make a huge difference in your child’s behavior and overall health.. Keeping an organized environment with labels on things like drawers and shelves can also be helpful in providing visual cues to help them stay on task throughout the day. Also, establishing a daily routine where expectations stay the same each day helps provide structure so they know what to expect throughout the day which helps alleviate anxiety associated with change or unpredictability.  Finally, lists of daily tasks to be checked off can be very effective to help both parent and child see progress throughout the day.  

 Living with someone who has Attention Deficit Hyperactivity Disorder does not have to be overwhelming if you take actionable steps towards managing their symptoms naturally through diet changes, specific supplementation as suggested in the books above, using essential oils, eliminating certain dyes, and avoiding refined sugar/flour products & fast food/junk food meals.  You can keep it under control through keeping a clean organized environment, providing visual cues, and maintaining routines that provide structure and predictability throughout each day.  These things will all contribute towards successfully managing your child's ADHD behavior naturally! Taking these proactive steps may seem daunting but trust me when I say it is worth it! As a holistic mom who deals with ADHD in myself and several of my children daily, I understand how difficult this journey can be but I assure you that these strategies work! Good luck!

When any member of my family is feeling under the weather, there are a few things I turn to that help shorten that feeling.  Food is one of those things.  I am not a fan of feeding sick kids desserts and junk to "help them feel loved."  That is the antithesis of love since it lengthens the time they do not feel well.  Let's let food be our medicine, because it really is!  

So when my daughter asked me to make her soup because she wasn't feeling on top of her game today, I happily obliged.  Here is my "Get Better" Soup!

8 cups vegetable broth

1 large onion (chopped fine). (Find my favorite food chopper here.)

1 red pepper (chopped fine)

3 tablespoons garlic (2 full heads of garlic) (chopped very fine)

2 cups lentils (soaked for an hour)

2 cups broccoli (chopped small)

2 cups potatoes (diced small)

2 cups kale (chopped small)

3 cups tomatoes (diced)

1  cup mushrooms (chopped small)

2 teaspoons basil

1 teaspoon garlic powder

1 teaspoon onion powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cumin

2 bay leaves

water to cover

Directions:

Sauté onion, pepper, garlic in 2 cups vegetable broth until onions are clear.

Add 6 cups vegetable broth and soaked lentils.

Simmer for 15 minutes.

Add potatoes, tomatoes, broccoli, mushrooms, and spices with water to just cover.

Bring to boil and then turn down to simmer for 30 minutes.  

Add kale and simmer for 10 more minutes. 

Serve hot!

For more plant based recipes plus a community of support in healthy eating, 

join our Veggie Up!! Challenge here.  Look in the Guide Section.  
You will find daily education and support! 

I am visiting my brother and he made pizza!  He has been teasing the rest of the family with videos of his pizzas which he makes quite often, so I took videos and insisted on the recipe!  Enjoy!  It is delicious!

1 Cup Warm Water
1 Packet of Yeast (2 1/4 tsp)
2 T Olive Oil
1 tsp Salt
1 1/2 tsp Sugar
2 1/2+ C Flour
1/2 C of mixed spices and seeds (Flax/Chia/Hemp seeds, Flax seed powder, Basil, Chives, Parsley, Italian Seasoning, Garlic powder)

Mix water and yeast and let stand for 5 min
Add Salt, Sugar, and Oil
Stir in 1 C of Flour
Stir in Spices/Seeds
Stir in the remaining 1 1/2 C Flour
Once the dough is ready, set it in an oiled bowl, oil the top of the dough and let it rise for about an hour
Once the dough has finished rising, cut it in half, makes 2 12in pizzas

Toppings:
1 small onion
1 small zucchini
1 bell pepper
1 container of sliced mushrooms
15 black olives
15 green olives
1 can of black beans

1 chicken breast (if desired)
Mozzarella (if desired)
Pizza sauce

Individually saute each of the veggies (Onion, zucchini, mushrooms, bell pepper) and the chicken.
1/2 of the toppings go on each of the pizzas (mix toppings together, then pour on pizza)

Preheat oven and oiled pizza stone to 480 degrees.

Roll out dough on floured surface/board

Spread pizza sauce, toppings

Slide pizza onto pizza stone and bake 10 minutes

Try not to eat the whole thing by yourself, 😂!

I make mine plant based with no cheese or meat.  Nutritarian all the way!!

Check out Dr Furhman's website for tons of recipes!   👇

Experiment with these.  You may be surprised that they taste great!   

I love to combine rutabaga and turnips with carrots, onions, garlic, and potatoes and roast them covered in the oven.  

Cut into small pieces, pour in vegetable broth to about an inch.  Sprinkle with sea salt, onion powder, and oregano.  (You can use oregano vitality oil instead of dried for a more robust flavor, but remember 1-2 drops is enough)  350 for 1 hr 30 min.

Most of these are great steamed with a little salt, or raw in a salad.  There are a lot of creative recipes, but watch out for those that add in foods that are not healthy!

Happy eating!