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Do kids need multivitamins?

Should My Child Take a Multivitamin?

If you were a child of the eighties like me, you probably took Flintstones Vitamins at some point. They were shaped like cartoon characters and tasted like candy. Plus they reassured Mom and Dad that you were getting all of your vitamins. Sounds great, right?

As processed foods were becoming more and more common, vitamin supplements were also growing in popularity.

It’s quite brilliant if you think about it.

Food manufacturers could produce cheap, lifeless food. Then add a few cheap synthetic vitamins and market the products as nutritious!

Do kids need multivitamins?

Do Kids Need Vitamin Supplements?

The cereal industry is the king of this strategy. Take cheap, GMO grains, overprocess them, add synthetic vitamins and minerals, sugar, and some food dyes – you have the ideal product to market to both parents and children. Maybe add a character to the box and a toy inside. Now they may also add fiber and a low-fat or heart-healthy stamp. Marketing genius. A highly processed food that takes up an entire aisle is a problem.

The milk industry is another big one. Confined cows are fed a slew of grains and antibiotics. The milk is is then ultraprocessed to remove the harmful bacteria. Which in essence kills the milk itself. This lifeless white water is then fortified with synthetic vitamins. Then even doctors get on board with telling parents that children should drink milk every day…low-fat of course. And while you’re at it, pair it with cereal!

If this is how a child starts each day, he or she will definitely be lacking nutrients like essential vitamins and minerals. So should kids take a vitamin supplement?

Do kids need multivitamins?

Are Vitamins Worth Taking for Kids?

It is very common for my clients to ask about a multivitamin to ensure their child is getting enough, especially if they have a picky eater.

The answer is always no.

It’s a hard answer to accept for many parents. They want that assurance, that safety net. But multivitamins for kids can actually do more harm than good.

Vitamins are considered micronutrients because we need them in smaller quantities, like milligrams instead of grams.

Vitamins are organic compounds obtained from living bodies – plants and animals. You must get them from food. They are also very fragile and heat sensitive, which means they don’t hold up well to processing.

We won’t analyze every vitamin in this post. But we’ll go through some of the most important ones.

Have you ever really looked at the label on kids’ multivitamins? There is a lot in them!

Do kids need multivitamins?

One of the first vitamins on the list is Vitamin A. Look in parenthesis. Nine times out of ten it will say beta carotene. While this is technically Vitamin A, it is not a very absorbable form since it comes from plants. It is considered pre-formed Vitamin A. The body has to take the beta carotene and convert it into retinol – the usable form. Which means if you are taking 100% of your daily value of beta carotene, you are getting far less actual Vitamin A (retinol) since the conversion is so poor.

Vitamin A is an essential nutrient. It’s most important role is assisting copper. However, it must come from animals to be effective. Which means a vegan diet is out. Cod liver oil, butter, and liver are all great options for high quality Vitamin A.

Should My Child Take A Multivitamin?

As you go down the label, Vitamin C is next. This is another crucial vitamin for both the immune system and for supporing copper regulation (in conjunction with Vitmain A).

There’s just one problem. Just as with Vitamin A, most multivitamins for kids use a non-beneficial form of Vitamin C – ascorbic acid or citric acid. These both contain only the outer shell of the Vitamin C molecule. Instead of supporting copper regulation, this will actually impede it.

Many vitamins actually come in a citrate form. They are all problematic. so whether it’s zinc citrate, potassium citrate, magnesium citrate, calcium citrate, or any other citrate or ascorbate, you’re better off avoiding it.

The best way to give your child Vitamin C is with a wholefood Vitamin C. This simply means it comes directly from food. You can do this by eating lots of fruits and vegetables. Or you can use a freeze-dried and powdered food source such as acerola or camu powder.

So far the multivitamin for kids is zero for two.

Do kids need multivitamins?

Should Kids Take a Multivitamin Daily?

As you move down the label you come to Vitamin D. Pretty much everyone has heard of Vitamin D supplements, whether you are into natural health or not.

Vitamin D is touted as a miracle cure for everything from mental health issues to the common cold.

But if you dig into the research a bit, you’ll find that there is more to the story. Vitamin D is actually a pre-hormone – a group of secosteroids. Vitamin D is synthesized by the body when sunlight hits your skin. Your body creates it. Just like your body creates estrogen, testosterone, progesterone, etc. Nobody calls those vitamins.

Excess Vitamin D will pull calcium from your bones. When analyzing Hair Tissue Mineral Analysis I can usually tell which clients have been supplementing with Vitamin D – their calcium is very high. This means their body is pulling calcium from the bones and dumping it into the tissues. Calcium hardens concrete, so imagine what it does in your tissues! Vitamin D supplements are a great option if you’re looking to slow yourself down and be arthritic.

I do not recommend Vitamin D supplements to anyone. You can read more about why HERE.

Do kids need multivitamins?

Children’s Mutlivitamin with Iron

Probably the most damaging nutrient added to many supplements for kids is iron. While this is not a vitamin, it is an essential mineral.

Iron is the most abundant mineral on the planet. We are surrounded by iron. Yet it is one of the most common minerals added to processed foods, especially grain products.

Have you looked at a cereal label recently? Chances are it has iron added. That may sound innocent. But it is literally iron shavings. Your breakfast is magnetic!

Iron becomes toxic quickly when a child does not have the co-factors to direct it. A couple important co-factors include Vitamin A from retinol (from animals) and Vitamin C (from whole foods).

If you or your child has ever been diagnosed as anemic, most of the time that’s not true. You don’t have a lack of iron. You have a lack essential vitamins and minerals putting iron where it belongs – in your blood, not in your tissues.

Iron causes oxidative stress in the body when it is not in its proper place. So skip the mulitivitamin with iron and the iron-fortified food.

What Are the Most Important Vitamins for a Child?

All vitamins are important for kids. But one of the most common vitamin deficiencies I see is B vitamins. Vitamin B is actually a complex of eight vitamins that are essentail for a host of processes in the body. These include:

  • B1 (thiamine) – regulates appetite, produces energy from carbohydrates, promotes cell growth, supports nervous system/mood/mental health
  • B2 (riboflavin) – deficiency causes cracks in mouth, skin irritations, tongue inflammation, sore throat, sensitivity to light; helps break down fats
  • B3 (niacin) – metabolizes sugar and fat, helps skin, brain, spinal cord, sensory organs, and digestive system; deficiency causes weakness, aggression, dementia
  • B5 (pantothenic acid) – deficiency causes fatigue, greying hair, numbness/tingling in limbs, supports hormone regulation
  • B6 (pyridoxine) – deficiency causes water retention, supports nervous system health, blood sugar regulation, blood pressure
  • B7 (biotin) – deficiency causes hallucinations, supports strength of hair and nails, breaks down fatty acids
  • B9 (folate) – creation of DNA – especially important in pregnancy
  • B12 (cobalamin) – break down all 3 macros, synthesis of bone marrow and nerve cells, cognitive function, cardiovascular system

The best source of all of the B vitamins is food, not supplements. 

Do kids need multivitamins?

Why Your Child Does NOT Need a Multivitamin

You’ve been told that kids need to supplement nutrients, all while filling their bodies with processed, lifeless food. Food manufactureres love this strategy so much they add the vitamins for you! Then tell you it’s healthy.

Unfortunately, the vitamins added to foods and used in many multivitamins are mostly man-made, synthetic vitamins that a child’s body does not recognize. Which means they are useless. And really they are more like toxins – something for the body to expend energy removing.

As mentioned above, many vitamin supplements contain unusable or even harmful forms of vitamins. This is in addtion to extra ingredients like colors, flavors, and various forms of sugar to make the vitamins taste good.

One of the biggest problems with mutlivitamins for kids is that they create imbalance in the body. Every child has unique nutritional needs. So a generic mutlivitamin will have too much of one vitamin and not enough of another that they need. This will only make a child’s health worse.

Finally, vitamins and minerals do not work in isolation. That is why it’s important to get them through food. The food will have synergistic vitamins and minerals that help each other and are in the right balance.

Do kids need multivitamins?

What Vitamins Should My Child Take?

At the end of the day, the most important thing to know is that kids should get vitamins through real, whole foods as much as possible. This requires intentionality for parents. But eating a wide variety of proteins, complex carbohydrates with fiber, and healthy fats will give your child a solid foundation of nutrition and essential vitamins and minerals.

Due to poor farming practices our soil, our grass, our produce, and our animals are less nutritious than they used to be. So be intentional about food sourcing and quality. Growing your own food in mineral-rich soil is one of the best ways to get nutrients in your food.

Another way to ensure your kids are getting sufficient vitamins and minerals is through nutrient-dense food sources like animal products, aceraola (use code TAKE10), cod liver oil (use code Mary10), desiccated liver (use code TAKE10), bee pollen, and non-fortified nutritional yeast. These contain a lot of nutrition in a small package.

In addition to key vitamins, focus on macro-minerals like magnesium, sodium, and potassium. Minerals are just as important as vitamins.

You and your child can learn all about minerals in the Nutritional Navigation eCourse HERE!

Both vitamins and minerals are essential to your child’s health and well-being. Multivitamins for kids are not the solution. Real, nutrient-dense food is!

Do you use any vitamin or mineral supplements? Share in the comments!

Nervous System Regulation for kids!

Nervous System Regulation for Kids

About twenty seconds after getting home from a visit to the orthodontist, my son was criticizing his sister. Before I even had my shoes off he was starting a fight.

I sighed. Here we go again. I had to admit it was impressive speed this time.

As I paused for a moment to collect myself before joining the situation, it dawned on me.

It’s not one of his food reactions. It’s not his blood sugar. He’s not even actually mad at his sister. In fact, it has nothing to do with her. It’s his nervous system!

Nervous system regulation for kids - how to recognize it and what to do about it.

Signs of a Dysregulated Nervous System in Children

How did I kow my son’s nervous system was dysregulated? I’ve been studying the nervous system for a while now. And there are some key signs of nervous system dysregulation to watch for. These include:

  • angry outbursts
  • hiding
  • mood swings
  • coping behaviors like OCD, escaping reality in books and video games
  • mysterious pain or repeated illness
  • sensitivity to lights, sounds, touch, or crowds
  • constant fatigue
  • insomnia
  • stomach pain or upset
  • diarrhea or constipation
  • food cravings or appetite changes
  • difficulty focusing or completing tasks
  • frequent urination
  • hormone imbalance
  • anxiety or panic
  • constant slouching
  • withdrawl from normal activities

Any of these can happen periodically with no cause for concern. But if you start noticing any of these happening regularly or in relation to certain events, situations, or environments, it could be nervous system dysregulation.

Nervous system regulation for kids - how to recognize it and what to do about it.

What is the Autonomic Nervous System?

Nervous system regulation in kids refers to the Autonomic Nervous System (ANS).

Some functions of the body happen by choice. Like deciding to get up and walk or playing the piano. But some functions happen without you even thinking about them. Nervous system regulation focuses on the Autonomic Nervous System (ANS) – the automatic body functions, such as breathing, heart beat, body temperature, sweating, and digestion – the stuff happening all the time to keep you alive without needing to think about it. Can you imagine trying to tell your heart to beat all day long?!

The ANS is sort of like a ladder. You want to spend most of your time on the middle rung, where you feel safe – not too high, not too low. This is called the parasympathetic state. Some refer to it as the rest and digest state or social engagement state where you feel calm and relaxed yet fully alive and energetic…and all of those automatic functions run smoothly.

When you encounter something your body perceives as stressful or overwhelming, your body initially goes into the stress resposne (up) and then either stays there or goes down the ladder to handle the situation.

Going up means you enter a fight or flight state (also called a sympathetic state). This is a HIGH energy state. It should be short-lived, so you can get back to the middle of the ladder and feel calm.

Going down can mean you are really scared, and instead of fighting or running, you simply freeze. You don’t know what to do, so you do nothing. This can also be referred to as trauma or overwhelm. It is the opposite of the high energy state. The bottom of the ladder is a place of exhaustion, a very LOW energy state.

Nervous system regulation for kids - how to recognize it and what to do about it.

Why Children Have a Dysregulated Nervous System

Each of these positions on the ladder is essential for survival. They keep a child’s body safe. But sometimes the ANS gets stuck at the top or the bottom of the ladder and struggles to get back to the middle – the calm state. Sometimes a child’s body completely skips the middle and goes from the bottom to the top and back again. A child’s body is not sure what to do. Whether they are stuck at the top or the bottom, this is when a child feels the symptoms of dysregulation. 

Why does this happen? An event or experience is the trigger for nervous system dysregulation. But it is an individual’s response to that experience that determines whether or not it will cause dysregulation.

For example, Jill and Tina are building a tower of blocks together. Lisa walks over and knocks the tower down for no reason. Jill laughs and thinks it’s funny. She’s ready to start the tower again. However, Tina feels sad and angry. She shouts at Lisa and then runs away crying.

Two kids in the same situation with very different responses. Jill remained in the middle of the ladder – the social engagement state. While Tina went into the fight or flight stress response. It wasn’t the event that caused the dysregulation. It was how the event was experienced by each child’s body and nervous system.

We are all created uniquely and have had different experiences in life. So what will cause nervous system dysregulation for each child is unique.

Practical Ways to Help Kids Regulate Their Nervous System

What’s important is not so much what triggered the dysregulation but how it is handled. Let’s look at two endings to this story.

Scenario 1: Tina runs away and finds her mom. As she stands there crying her mother says, “You don’t need to cry about that! It’s just some blocks. Go back over there and play.” And her mother goes back to talking with other moms.

Scenario 2: Tina runs away and finds her mom. As she stands there crying her mother pulls her close and holds her tight. She lets her cry as long as she needs. Then when Tina starts to settle down she asks her what happened. After listening to the full story her mother validates her feelings, “That made you feel sad to see your hard work undone. Sometimes I feel sad like that too.” Then they walk back to the blocks together and her mother sits and plays with her until she feels comfortable on her own.

In the first scenario Tina is left by herself with big emotions and feels shame about them. She might go into the freeze state and just sit by herself, alone and tired. She might also go back into the fight or flight response and try to get even with Lisa. Either way her body is learning not to feel sadness. It’s not safe and it will not allow her to be close to her mother.

In the second scenario Tina learns that she can express big emotions safely and her mother will help her come back to the middle of the ladder.

The key component here is safety. Feeling safe is the most important part of nervous system regulation for a child. And adults need to help young children experience that safety.

When my four-year-old is upset I never tell him, “That’s enough crying.” Instead I hold him and let him cry until he has fully experienced and expressed that emotion while feeling safe. Then we can talk about it and shift back to the calm state together. If you’ve ever experienced this with your child it’s a beautiful thing.

Nervous system regulation for kids - how to recognize it and what to do about it.

How Nervous System Dysregulation Can Cause Picky Eating in Kids

As you can probably gather by now, nervous system dysregulation is at the heart of many behaviors and symptoms. Picky, or selective, eating is no exception.

While picky eating seems like a personality issue or defiance, there is much more to it.

Kids are not born picky. There could be a physical reason a child can’t eat well, such as tongue tie or oral sensory processing disorder. You can learn more about this in my Mouth Assessment Guide.

But if the mechanics are working well, there is usually something that triggers the nervous system to create the symptom of picky eating.

When my youngest daughter was born she struggled with breastfeeding. She reacted to so many foods (that I was eating) that eating meant pain. She began to fear eating. And it created a downward spiral into the freeze/trauma state. She and I were both very dysregulated.

It took many years to get her to not fear food. She is a good eater now; however, she still goes into the overwhelm state very easily. If anything is hard she shuts down and says, “I can’t!” Which is true. In the overwhelm state the logical/reasoning part of the brain stops functioning.

So the next time your child refuses food, don’t get angry. That will perpetuate the dysregulation. Instead, try to figure out how your child’s nervous system is responding.

  • Are the lights too bright?
  • Is there too much noise?
  • Are there too many textures?
  • Are there too many new foods?
  • Is everything mixed together?
  • It may simply be too much food on the plate!

Eating can be a very overwhelming experience for a child. Help make it a safe space and watch the picky eating subside.

Nervous system regulation for kids - how to recognize it and what to do about it.

Somatic Experiences for Kids

The most effective way to help a child become regulated is by allowing him or her to experience safetey and containment. This is done through somatic experience exercises.

I recently heard a doctor say, “You have to feel in order to heal.” This is such a profound statement. A child can not talk their way to safety or think their way to safety. They have to actually feel safety in the body. This is accomplished through somatic experiences.

What makes a child feel safe? A common experience is receiving a hug. This may come from a trusted adult. But sometimes even that does not feel safe, depending on the relationship and the degree of dysregulation. And that’s OK.

A child can give himself or herself a hug in order to allow the body to feel a sense of safety and support.

Another option is to support the heart. Simply place the child’s hands over his or her heart to feel loved and supported.

There are many simple somatic exercises that kids can do on their own. Try this Superhero exercise with your kids!

 Helping Kids With Parts Work

Another nervous system regulation concept is parts work. Some refer to it as Internal Family Systems.

A child may feel conflicting emotions in certain circumstances. For example, Max sees the neighbors playing baseball. Part of him wants to go join them. But part of him is too scared and wants to stay home where it feels safe.

These opposing parts can be confusing. Which one is right? Which do I choose?

Each part has a purpose. Helping your child understand his or her parts can be helpful for decision-making and for avoiding coping behaviors.

Nervous system regulation for kids - how to recognize it and what to do about it.

Self-Regulation Strategies for Kids

Nervous system regulation is so important for kids. It’s also important for the caregivers to be regulated. Parenting or caring from a place of dsyregulation will impact the child’s nervous system. So what are some simple strategies for self-regulation in kids?

There are quite a few! These include:

  • Tapping (EFT) (learn how HERE)
  • Spinal flush (learn how HERE)
  • Somatic exercises (like THIS and THIS)
  • Parts work
  • Deep breathing
  • Dancing
  • Singing
  • Rhythmic movement
  • Gargling water
  • Going barefoot outside or wearing barefoot shoes
  • Humming
  • Jumping on a trampoline or rebounder
  • Receiving long hugs
  • Weighted blanket
  • Sensory swing
  • Wrap up in a warm blanket
  • Listening to music

Allow your child to decide what nervous system regulation tool or practice sounds best to him or her.

How to Help Your Child with Nervous System Regulation

As an adult you can be the silent observer. You can help figure out what triggers your child’s nervous system and sends it into the fight/flight or freeze state.

While we were at the orthodontist my son told me his stomach hurt because he was so nervous. Of course he was able to hold it together while we were there and for the car ride home where he was contained. But as soon as he walked into the house, into a familiar environment, his stress response kicked in.

He went into the high energy fight state and needed to take action instead of feeling the uncomfortable nerves any longer. Unfortunately his big sister was the first person he saw. So she took the brunt of his dysregulation. This happens often. And it’s not fair to her.

I am working on teaching my son how to recognize his own dysregulation and what he can do about it. He is eleven, so he is old enough to start recognizing things himeself. In the mean time I help facilitate his nervous system regulation.

I remove him from the situation. Then we talk through what he feels would be most helpful in the moment. One of his favorite practices is to get cozy in bed with a weighted blanket. This allows him to feel safe and supported while his body comes down from the stress response.

It is often followed by the freeze response, meaning he has very little energy. He is learning how to come out of the freeze response as well. It’s a learning process, and he is gradually becoming more and more aware of his own reactions to triggers and events. This anger actually comes out whenever he has been around other people and then comes back home. So teaching him how to stay regulated while in social settings will help prevent the stress response afterwards.

Kids will not be perfect at nervous system regulation. But starting at a young age will give them the tools to continue learning as they grow.

A great place to begin teaching your child about nervous system regulation is the Nutritional Navigation eCourse! There are seven modules dedicated to the nervous system. It’s that important! Learn more HERE.

Do you see signs of nervous system dysregulation in your kids? Did you learn something new or have any lightbulbs go off? Share in the comments!

Healthy Breakfast Butterscotch Milkshake

Nutrient-Dense Butterscotch “Milkshake” for Kids

When it comes to great recipes I have a theory – most of them are created by accident. And this nutrient-dense butterscotch milkshake is no exception!

As an Analytical Eater I get in food ruts very quickly. Just ask my family. But one day as I was making lunch I was just sick of my usuals. Instead I was in the mood for something cold and creamy. Ice cream sounded awfully good. Back in high school I would have just eaten ice cream and called it a meal. But being a Nutritional Therapy Practitioner I knew I also needed nourishment.

What I really wanted was something chocolate. But my body does not tolerate cocoa well. So I tried to create a carob smoothie, hoping my odd concoction of various forms of protein and frozen fruit would satisfy my craving.

I wasn’t sure it would taste good at all. But to my surprise the end result was the most amazing smoothie that tastes like butterscotch!

My kids all insisted that they had to try it. I only ended up with half of my smoothie. But my protein-packed butterscotch “milkshake” was born.

Healthy Breakfast Butterscotch Milkshake

Healthy Drink for Kids

Nutrient-dense drinks are one of my favorite tools for nourishing under-eaters and selective eaters. Smoothies loaded with desiccated liver and collagen (use code TAKE10 for 10% off) literally saved my daughter’s life! Read more about her story HERE and HERE!

So I’m always trying to create new healthy drinks for kids.

When I say healthy, I mean a drink has a balance of complete protein, complex carbohydrates (think fiber!), and unprocessed fats. This combination is essential for blood sugar reguatlion in kids.

But it also has to taste good. I’ve definitely made my share of smoothies that were loaded with nutrition but were not very palatable. Think way too many greens. Kids need the right balance of nutrition and flavor.

Nutrient-Dense Butterscotch Milkshake for Kids

Easy Protein for Picky Eaters

Hands down the most difficult macronutrient to get selective eaters to consume is protein. This is a top concern for many of my clients – especially when it comes to snacks and breakfast.

This easy butterscotch milkshake is your solution!

The recipe starts with hard-boiled eggs. Yes, you read that correctly. It sounds crazy, but you can’t taste them. The eggs add thickness in addition to nutrients like protein, B Vitamins, and healthy fat.

The second ingredient is sunbutter (or any nut butter you like). More protein and healthy fat!

The next two ingredients are whole milk and collagen. Even more protein! This breakfast butterscotch milkshake is a protein powerhouse. Using two eggs, two tablespoons of sunbutter, three fourths cup of milk, and two scoops of collagen gives you 44 grams of protein!

It serves two-to-four kids. So each child gets 11 to 22 grams of protein in one drink!

Adults, you can drink this as well. Even if you only drink half of this you’re still getting a great start to your protein goals for the day. And you can always add an extra scoop of collagen or an extra egg to boost it even more.

Dairy-Free Butterscotch

Don’t feel disappointed if your child is dairy-free. This butterscotch milkshake can definitely be made dairy-free! Simply use your favorite milk substitute (like homemade rice milk) in place of the whole milk.

If you don’t have any milk substitutes simply use water. It will still taste great. And there will still be 38 grams of protein!

Delicious dairy-free butterscotch is possible.

Nutrient-Dense Butterscotch Milkshake for Kids | Loaded with proatein and healthy fat!

Breakfast Butterscotch Milkshake Recipe

Many kids struggle with breakfast. It can be a sign of low blood sugar, low stomach acid, or even nervous system dysregulation. Whatever the cause, serving an easy-to-consume, highly palatable breakfast can help things turn around.

The healthy dose of protein will help a child with low blood sugar. The easily absorbed nutrients will help a child with low stomach acid. And comforting food will help a child with nervous system dysregulation.  You really can’t go wrong with a butterscotch milkshake for breakfast.

It can be a stand-alone breakfast. Or you can serve it alongside other nutrient-dense options like:

Nutrient-Dense Butterscotch Smoothie

Whether you call it a milkshake or a smoothie, the taste and the nutrition is the same. If you have a selective eater, butterscotch milkshake probably sounds more appealing.

My kids like it really thick. By adding extra ice it gets so thick it’s almost like ice cream! Sometimes I even serve it with a spoon.

While I do love serving smoothies with breakfast, my kids love this nourishing drink any time of day. Sometimes we have it for a snack. Sometimes we have it with lunch. The other day I even made a batch for the whole family to go with our Friday breakfast-for-dinner meal.

No matter when you serve this nutrient-dense butterscotch smoothie, it’s a kid-pleasing way to nourish your child!

Do you ever serve milkshakes for breakfast?!

Nutrient-Dense Butterscotch Milkshake for Kids

Butterscotch Milkshake

Prep Time 10 minutes
Servings 4

Ingredients

  • 2-3 hard-boiled eggs
  • 2-3 Tbsp. sunbutter or any nut butter
  • 3/4 cup whole milk or milk substitute or water
  • 2 Tbsp. collagen
  • 1 1/2 Tbsp. carob powder
  • 3 Tbsp. maple syrup
  • 1/4 - 1/2 tsp. Real Salt
  • 1 1/2 cups frozen, sliced bananas
  • 1/2 - 1 cup ice

Instructions

  1. Blend all ingredients in a high-power blender until smooth. The milkshake will be thick.

  2. Add more ice if desired for extra thickness.

Nutrient-Dense Butterscotch Milkshake for Kids

Blueberry Pie Ice Cream

Gluten-Free Blueberry Pie Ice Cream | Dye-Free & Naturally Sweetened!

Blueberry pie ice cream is rich and creamy, using fresh, raw cream. Packed with  blueberries and pieces of gluten free pie crust, it makes a real treat.Blueberry Pie Ice CreamOne of my absolute favorite things about summer in Michigan is the abundance of fresh blueberries.  It has been my favorite fruit since I was little.

Blueberry pie has always been my favorite kind of pie as well (I’m normally not really a pie person). I used to request it for my birthday instead of cake.

While blueberry pie is quite perfect on its own, it can get better. There is only one way I can think of to improve blueberry pie…by making it into blueberry pie ice cream!

Gluten-Free Blueberry Dessert

When my oldest was little she requested blueberry pie ice cream. Being an Adventurous Eater she loves to come up with new recipe ideas.

Together we created a rich, creamy ice cream that is packed with blueberry flavor and has bits of real pie crust mixed in. An added bonus is the brilliant purple color of the ice cream. Nothing artificial here. Just pure blueberry goodness.Blueberry Pie Ice Cream

What to Make With Blueberries

When fresh blueberries are in season, this blueberry pie ice cream is a must! As different fruits are in season you can swap them for the blueberries – strawberry, cherry, raspberry, blackberry, or even peach! You can also make this dairy-free using coconut milk.

But there are plenty of other amazing blueberry desserts and treats to try as well. Which is why you’ll want to freeze plenty of blueberries so you can make them all year long!

Fresh or frozen blueberries work interchangeably for just about any blueberry dessert.

Blueberry Pie Ice Cream

Gluten-Free Blueberry Pie Ice Cream

Blueberry pie ice cream is a super simple dessert. Kids will want to help with this one!

The pie crust can be made in advance. And since it’s going to be crumbled anyway there is no need for perfection. Let the little ones have a blast rolling dough.

The ice cream batter is ready in minutes. Simply add the ingredients and blend.

It’s fun to watch it all come together. So be sure you have your kids in the kitchen for this project.

Are you ready for the perfect summer treat? Blueberry season just got a little sweeter with blueberry pie ice cream.

Blueberry Pie Ice Cream
Blueberry Pie Ice Cream

Blueberry Pie Ice Cream
A rich, creamy ice cream packed with blueberries and pieces of pie crust. It is gluten free and can be made both egg and dairy free.
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Pie Crust
  1. 1/2 cup any combination of gluten free flours (i.e. tapioca, rice, amaranth)
  2. 2 Tbsp. organic palm shortening or butter
  3. 2 Tbsp. cold water
  4. 2 Tbsp. organic cane sugar
Ice Cream
  1. 2 1/2 cups cream (preferably raw) (can be replaced with coconut milk)
  2. 1/2 cup whole milk (preferably raw) (can be replaced with coconut milk)
  3. 1 - 3 egg yolks (optional)
  4. 1 Tbsp. tapioca flour (optional)
  5. 3 tsp. organic vanilla
  6. 1/4 tsp. sea salt
  7. 1/2 cup any combination of sweeteners (honey, maple syrup, cane sugar, coconut sugar)
  8. 3/4 - 1 cup blueberries (fresh or frozen)
  9. 1/2 tsp. cinnamon (optional)
  10. 1/4 cup blueberries (optional)
Pie Crust
  1. Heat oven to 400*F.
  2. Combine the flour and sugar.
  3. Cut in the shortening/butter until crumbly.
  4. Add the water and mix until a dough forms.
  5. Spread the dough on a parchment lined baking sheet.
  6. Bake for 20 - 25 minutes, until golden brown.
  7. Cool and crumble.
Ice Cream
  1. Combine the cream, milk, egg yolks, flour, salt, vanilla, sweetener, cinnamon and 3/4 cup of blueberries.
  2. Blend until smooth.
  3. Taste and add more blueberries if stronger flavor is desired. Blend.
  4. Process ice cream in an ice cream mixer according to manufacturer's directions.
  5. Transfer ice cream to a freezer safe container.
  6. Mix 1/4 cup blueberries and pie crust pieces into the ice cream.
  7. Freeze ice cream until firm.
Notes
  1. If you don't have an ice cream maker you can beat the batter in a chilled bowl until it thickens.
  2. It is best to use one "white" flour for half of the flour in the pie crust (tapioca or white rice).
Just Take A Bite https://justtakeabite.com/
Blueberry Pie Ice Cream

Blueberry cheesecake pops

Blueberry Cheesecake Pops

When the weather is hot and blueberries are fresh it’s the perfect time for blueberry cheesecake pops! Not too sweet but what a treat.

We go crazy for blueberry season here. Blueberries are an all around family favorite fruit. We mostly freeze them and eat them fresh.

But of course we use them for a few treats too.

Gluten-Free Blueberry Dessert

One of the easiest ways to use blueberries is in blueberry cheesecake pops. It only takes about five minutes to get them to the freezer. As a busy mom of four, the faster the better!

We almost always have homemade gluten free graham crackers in the cupboard, which makes treats like blueberry cheesecake pops a cinch. This time I used gluten free pumpkin spice grahams! Any homemade or store bought version that you tolerate will do.

Then all you have to do is blend, crush and pour.

Blueberry Cheesecake Pops

Slightly sweetened whole milk yogurt blended with blueberries gives the flavor of blueberry cheesecake. The crushed graham crackers mimic a graham cracker crust.

If you want some variety try swapping the blueberries for strawberries or raspberries. Or use all three for a mixed berry cheesecake pop!

Coconut milk or coconut yogurt can be used in place of the dairy yogurt as well for variety or for allergies.

Blueberry cheesecake pops

Healthy Blueberry Dessert

Blueberry cheesecake pops really are a treat. But you can also pack them with nutrients. They already have maple syrup and sea salt. Both contain lots of minerals.

Then there is the whole milk yogurt with healthy fat. Plus blueberries are bursting with vitamins.

If you really want to load up these popsicles with good stuff you can add egg yolk to the mix. I like to do this for my kids that sometimes struggle with focus. All of the B vitamins really help.

What to Make with Blueberries

If your kids are like mine they don’t want to wait for the popsicles to freeze. Blueberry cheesecake pops can be eaten as blueberry cheesecake yogurt if you are really in a hurry. Just blend, pour, stir and serve. Then you can serve this for breakfast!

Use a few of your fresh blueberries to make a treat the whole family will love. Blueberry cheesecake pops are dessert with nutrition packed inside.

What is your favorite way to enjoy blueberries?

Blueberry cheesecake pops

Blueberry Cheesecake Pops
Serves 4
A fun way to use your fresh blueberries in a sweet frozen treat. Yogurt, blueberries and graham crackers create a cold version of blueberry cheesecake.
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Ingredients
  1. 1/2 cup blueberries, divided
  2. 3/4 cups plain, whole milk yogurt, coconut milk or coconut yogurt
  3. 2 Tbsp. maple syrup or honey
  4. 1/2 tsp. organic vanilla
  5. 1/4 tsp. unrefined sea salt
  6. 1/2 cup graham crackers, crushed
  7. optional: 1 pastured egg yolk
  8. optional: 1 tsp. lemon juice
Instructions
  1. Blend 1/4 cup blueberries, yogurt, maple syrup, vanilla, salt, egg yolk and lemon juice until pureed.
  2. Layer in the popsicle molds half of the yogurt mixture, fresh blueberries and graham cracker crumbs.
  3. Repeat with a second layer.
  4. Freeze until firm.
Notes
  1. Any graham cracker will work.
  2. You can replace the blueberries with any other fruit.
  3. If you don't want to do layers or your kids don't like chunks you can simply puree all of the ingredients and pour into the molds.
Just Take A Bite https://justtakeabite.com/
This post is linked to Savoring Saturdays.

Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Should You Take Vitamin D Supplements?

Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Vitamin D. You certainly hear a lot about it these days.

As in everyone is all of a sudden deficient.

Whether you are into natural health or you stick to western medicine, Vitamin D supplementation is constantly growing in popularity. It’s a miracle cure for everything it seems.

But before you nod your head in approval and accept that we all need more, let’s take a deeper look at this essential “vitamin.”

What is Vitamin D?

The first thing you need to understand is that Vitamin D is not a vitamin at all. It is a hormone, or pre-hormone some say. More specifically it is a group of secosteroids. I will still refer to it as Vitamin D throughout the post, but it is really hormone D.

Vitamins are nutrients the body can not create; that you must ingest. Vitamin D, however, is synthesized by the body when sunlight hits your skin. Your body creates it. Just like your body creates estrogen, testosterone, progesterone, etc. We don’t load up on “high testosterone foods.” We might eat foods that help our bodies create testosterone. Or there may be other ways to help our bodies make the process run smoothly. But we don’t have to ingest a hormone.

That alone should tip you off that nation-wide Vitamin D supplementation is not a good idea.Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you? #vitamind #supplements #naturalhealth

Should We Consume Vitamin D?

I find it almost comical how much bad information is available on Vitamin D. An article by Everyday Health states:

Nature provides many great sources of calcium, but only a few that are high in vitamin D — including fatty fish, such as salmon and mackerel; fortified foods, like orange juice and milk; and some cheeses, liver, and eggs. 

Thankfully, food companies have fortified many foods with vitamin D2, making it possible for anyone, regardless of whether they eat fish or dairy, to get some amount of vitamin D through their diet.

Did they really just say that nature provides fortified orange juice?

Also, if you really read what they just said, you’ll notice a huge point – nature only has a few foods with Vitamin D. If you are into natural health this should be significant. If we are meant to consume large amounts of Vitamin D, it would be in a lot of food. But it’s not.Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

It is not natural to have access to large amounts of cheese and liver. If a family has a few cows for milk and beef they might make a small amount of cheese and would only have enough liver to eat a few times a year. Just because we now have access to these things on a daily basis does not mean we should consume them that way.

Any nutrient that we are told we can only ingest enough of through supplements is the sign of clever marketing. How did people survive this long if Vitamin D supplements are necessary for health?

In other words, we are meant to get Vitamin D from the sun. Not our food. So get out in the sun. Don’t start popping pills.

Are Vitamin D Supplements Safe?

Vitamin D is fat-soluble. This means excess is stored in fat instead of in water. So extra is not flushed out through urine or sweat. Your body must find a place to store it so as to not create an imbalance in your blood.

So while it seems like a little extra Vitamin D is no big deal…it actually is a really big deal.

Hypervitaminosis D is a very serious condition of toxicity. 

Excessive amounts of vitamin D in the body can cause calcium levels in the blood to rise. This can lead to a condition called hypercalcemia (too much calcium in your blood). Symptoms include:

  • fatigue
  • loss of appetite
  • weight loss
  • excessive thirst
  • excessive urination
  • dehydration
  • constipation
  • irritability, nervousness
  • ringing in the ear (tinnitus)
  • muscle weakness
  • nausea, vomiting
  • dizziness
  • confusion, disorientation
  • high blood pressure
  • heart arrhythmias

Long-term complications of untreated hypervitaminosis D include:

  • kidney stones
  • kidney damage
  • kidney failure
  • excess bone loss
  • calcification (hardening) or arteries and soft tissues

In addition, increased blood calcium can cause abnormal heart rhythms. [source]

Take note that the above says calcium levels rise IN THE BLOOD, not in your bones. Calcium is actually pulled FROM your bones to balance the high levels of Vitamin D in your blood.

I am thankful that many doctors actually test Vitamin D levels these days (though MANY people still supplement blindly). The problem here is that they use faulty ranges. So someone with a healthy Vitamin D level is still told to supplement.

The ideal range of Vitamin D blood level is about 25 ng/mL – 50 ng/mL. This range is linked to the best health outcomes and longest life span. And yet somewhere along the way someone told everyone this isn’t good enough (maybe supplement companies??).

Some doctors now say 50 ng/mL – 100 ng/mL is ideal. There are still others (even in the natural health world) that advise levels above 100 ng/mL!

There is no way that is normal or natural. And definitely no way it is healthy!

Blindly taking Vitamin D supplements is a dangerous practice. And yet so many people do it. They even give it to their kids (multi-vitamins, fortified foods,…).Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Is Vitamin D Good for Your Bones?

The common belief is that adequate Vitamin D levels are necessary for strong bones and to protect against osteoporosis. 

According to Medical News Today:

Excessive consumption of vitamin D (hypervitaminosis D) can lead to over calcification of bones and hardening of blood vessels, kidney, lungs, and heart. 

The human body is smart. It does everything possible to keep a very delicate balance of calcium and Vitamin D in the blood. If you have an imbalance the body will take the extra calcium and store it places you don’t want it and/or pull stores from your bones. So you can get hardened blood vessels and weak bones from too much Vitamin D.

Sadly most doctors prescribe either a high calcium diet or calcium supplements along with Vitamin D to treat osteoporosis. As you may have guessed this does not work. In fact it has the opposite effect, causing more harm than good.

This is a great article showing just how much damage Vitamin D can do.

Vitamin D supplements are also linked to gallstones. Again, the body has to move excess around to maintain balance. It will do this at all costs to stay alive (short-term survival)…even if it creates disease (slow death).

Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Why We Need Sun Exposure

One big factor in the Vitamin D issue is sun exposure. We NEED sun. That is how we are meant to make Vitamin D – through sun exposure.

But these days people (even kids) spend so much time inside.

On top of that we have all been convinced that we need sunscreen on day and night year round for fear of the big, bad sun.

The sun is such an important part of life and health. My kids and I studied chemistry and physics this past year. One of the first lessons taught to elementary students is that the sun is our source of energy. It feeds the plants. The plants then give that energy to us and to animals (which then give it to us as well). The sun is a vital part of our health.

Somehow we’ve been convinced that sun exposure is dangerous and sunscreen is the answer. Quite backwards.

When you wear sunscreen you prevent your body from producing Vitamin D (nullifying sun exposure).

Not to mention the ingredients in most sunscreens are toxic, actually contributing to skin cancer. Your skin absorbs whatever you put on it. In fact, what you put on your skin may have more impact than what you eat! It is absorbed instantly instead of being filtered through the digestive system. So if you wouldn’t eat the ingredients in your health and beauty products, don’t put them on your skin.

How many people do you know that slather toxic suncreen on every time they go outside to “prevent skin cancer?” Really they are just preventing their bodies from detoxing and from making Vitamin D. The complete opposite of what you want to do to prevent cancer. Maybe that is why everyone feels Vitamin D deficient?

If you are sensitive to the sun, wear sun-protective clothing if you are going to be out for a long time. You should still get in the sun daily for at least a little exposure for adequate Vitamin D.

The only time our family wears sunscreen is if we are going to be outside near water for several hours. And if that is the case we use quality sunscreen without toxins (here is the best list of how over 100 natural sunscreens measure up!).

Our whole family is naturally very fair-skinned. Yet my kids are quite tan! They play outside for hours every day without sunscreen and haven’t gotten a sunburn once.

Does Vitamin D Deficiency Exist?

Although hypervitaminosis D is more common, it is possible to have a truly low Vitamin D level (below 25 ng/mL). But even in this case I don’t believe Vitamin D supplements should be used.

A low Vitamin D level means there are other things out of balance in the body. You need to test and figure out what they are. Hair Tissue Mineral Aanalysis will tell you what other minerals are out of balance to help your body produced proper Vitamin D levels.

How Vitamin D Supplements Ruined My Health

I don’t write all of this to be judgmental or criticize. I write it because I wish someone had written it for me years ago. I wish I wouldn’t have made the mistakes I made.

In 2013 I was really struggling health-wise. I’d been doing the whole real food/WAPF thing for a while, but was still struggling. I finally decided to bite the bullet and see an osteopathic doctor, even though it meant paying out of pocket. She ran all sorts of blood work and did a hair analysis.

The results were quite overwhelming – food intolerances galore, candida, low thyroid, low Vitamin D,…

I wasn’t as knowledgeable back then as I am now. So I just listened and took her word for everything she advised. Food restrictions, tons of supplements…and of course high dose Vitamin D. I think it was 50,000 IU once a week.

I was still breastfeeding, had just come off GAPS (big mistake to do that diet!), my adrenals were shot, and my metabolism was almost non-functional. What I needed was more sleep and more food. Instead I got a super restricted diet, unnecessary supplements, and a lot of anxiety.

My Vitamin D level was 28 ng/mL, which I now know is PERFECT (and where my body tends to settle when I’m feeling my best). Just where it should be. But she had me supplement…and I got my levels up to 75 ng/mL!! So much damage and imbalance from that one recommendation.Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

In June of that year I had a miscarriage. Following the miscarriage I gained 25 pounds in about three months. I also had to significantly increase my thyroid medication.

I wasn’t sure how it all related. But now I know it was Hypervitaminosis D. It impaired my thyroid and messed up my hormones. It was one of the hardest years of my life, feeling like I was trying to do everything right while quickly seeing my health decline. I could only find ONE picture of myself from that time because I was so embarrassed by my declining health and how I looked. If you’re looking for a quick way to gain weight, add a Vitamin D supplement to your routine!

In 2016 I found a new Nutritional Therapy Practitioner and did HTMA (who also inspired me to become an NTP myself!). Thankfully she was smart enough to advise me to avoid all sources of Vitamin D because supplementing had messed up my calcium so badly.

Three years after stopping the supplements (2019), I was STILL dealing with toxicity from Vitamin D. My hormones and thyroid are still not functioning well. I still have all of the symptoms of hypervitaminosis D.

Now in 2022 my body is finally starting some healing. But we are still suffering the consequences. My body is detoxing through the skin, which is showing up as eczema-like patches. Also, I was taking D supplements before and while pregnant with my youngest daughter. She just had her sixth cavity filled. She also struggles with extreme bone pain in her legs at times. In addition, she had the most severe food reactions and feeding issues as a baby of all of my kids. Not only did the suppelments impact me, they impacted her as well…and still do today!

So if you have been convinced you are deficient in Vitamin D, please reconsider before taking a supplement. Get your levels checked. Are they truly low? If so, treat the root issue. Are they actually high? You need a detox.

Have you ever supplemented with Vitamin D? Have you found it helpful or have you noticed the negative impact over time?Wondering if you are Vitamin D deficient? Most people think they are these days. But before you start taking supplements consider the potential risks. Is Vitamin D supplementation really good for you?

Gluten-Free Honey Date Muffins {soaked, dairy-free, nut-free, corn-free}

Honey Date Muffins {Soaked Gluten Free Dairy Free Nut Free Corn Free} | Homemade Dutch Apple Pie

Two of my favorite natural sweeteners are honey and dates. They are such simple foods loaded with flavor.  In fact, they are so good you can eat them plain for an easy treat. My kids love a spoonful of honey or a couple dates as a snack.

I decided to combine them into one delicious muffin that is made with soaked grains. Plus these muffins are gluten and dairy free.

The end product is a mildly sweet muffin the whole family will love. Spread on a healthy dose of butter or coconut oil and you are on your way to great breakfast. Pair the muffins with a protein source like eggs, bacon, nuts or yogurt for a balanced meal. 

Honey Date Muffins {Soaked Gluten Free Dairy Free Nut Free Corn Free} | Homemade Dutch Apple Pie

Naturally Sweetened Gluten-Free Muffins

Honey date muffins are so easy to make. Soak the flour one day. Mix in the remaining ingredients and bake the next. These muffins also freeze well. So you can make a big batch, eat some fresh and freeze some for later.

Do you love salty and sweet combinations as much as I do? You could add cooked, crumbled sausage right into the batter for a complete meal all in one!

Honey Date Muffins

Honey and dates – simple yet full of flavor. They are the perfect combination for a breakfast or snack for the whole family. Get your flour soaking now so you can enjoy this nutritious treat. 

Honey Date Muffins {Soaked Gluten Free Dairy Free Nut Free Corn Free} | Homemade Dutch Apple Pie

Soaked Honey Date Muffins {gluten free, dairy free, nut free, corn free}
Yields 15
A simple soaked muffin with a touch of sweetness from honey and dates.
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Ingredients
  1. 2 cups any combination gluten free flours
  2. 1/2 cup melted coconut oil or butter
  3. 2 Tbsp. lemon juice.
  4. 2 Tbsp. warm water
  5. 1/4 cup coconut sugar, maple syrup or honey
  6. 1/4 cup honey
  7. 1/2 tsp. baking soda
  8. 1 tsp. cream of tartar
  9. 1 tsp. tapioca flour or arrowroot
  10. 1/2 tsp. unrefined sea salt
  11. 2 eggs
  12. 1/2 cup chopped dates
Instructions
  1. Combine the flour, water, lemon juice and fat.
  2. Cover and let sit 7-24 hours.
  3. Heat the oven to 325*F. Grease a muffin pan or line with muffin cups.
  4. Add the sugar, honey, soda, cream of tartar, tapioca flour, salt and eggs to the soaked flour.
  5. Beat until well combined.
  6. Stir in the dates.
  7. Fill muffin cups 3/4 full with batter.
  8. Bake 25 - 30 minutes.
  9. Store in an airtight container.
Notes
  1. The muffins freeze well.
  2. The muffins can be made with whole wheat, spelt, kamut or einkorn flour if you are not gluten free.
  3. Stir 1/2 cup cooked, crumbled sausage or bacon into the batter with the dates before baking for a complete meal in one.
Just Take A Bite https://justtakeabite.com/

The Best Strategies for Feeding a Child with Oral Sensory Processing Disorder

Are meal times a battle? Is your child’s diet limited due to flavors and textures? Is chewing a chore? Would a delicious treat like leftover muffin bread pudding be out of the question because it’s “too mushy?” Take heart! I’ve got the best strategies for feeding a child with oral sensory issues.child refusing to eat

I have two kids with oral sensory issues. But I didn’t even know it until I wrote this post! To clarify, we’ve been working on my daughter’s sensory issues since she was a baby. But I didn’t realize some of my son’s behavior was related to sensory issues until I did more research.

Why is that? They are at the opposite ends of the spectrum. Some kids with oral sensory issues fear stimulation. It is the most obvious with refusal to chew, eat, etc. That is my oldest. I still remember being so excited to feed her solid food when she was six months old. Such a milestone with your first child! But it did not go as well as I had hoped. Everything came right back out. Little did I know we’d be battling that problem ten years later!

Some kids crave stimulation, like my son. He eats pretty well…but he always stuffs as much food in his mouth as possible and is constantly chewing on things (non-food items like clothes, toys and his hands). He seeks out oral stimulation. Maybe that’s why he loved nursing so much! Though he really had no interest in solid food until about ten months old.Are meal times a battle? Is your child's diet limited due to flavors, textures and trouble chewing? Here are the best strategies for feeding a child with oral sensory issues.

What is Oral Sensory Processing Disorder?

As you can see there is such a difference just between two kids in the same family. So you can imagine that the spectrum of oral sensory issues is quite broad. Here are some of the common symptoms.

The child…

  • won’t use utensils/eats with his hands
  • won’t stay in a chair during a meal
  • puts more food in his mouth than fits
  • chews with her mouth open
  • chews with her front teeth
  • chews on toys and clothes
  • holds food in her mouth for a long period of time
  • will only eat certain textures, sizes, shapes or colors of food
  • gags on food easily
  • refuses to try new foods
  • is afraid of eating
  • pushes food forward with his tongue instead of back

As if getting kids to eat a nourishing diet wasn’t hard enough. When you add Oral Sensory Processing Disorder it just compounds the problem. But take heart. It can be done! It just takes some work figuring out how best to meet your child’s needs.

I have a collection of strategies for feeding kids with all sorts of challenges. Some are simple tricks to try at home. Some require help from therapists and doctors. Start with one and keep working through the list to figure out what works best for you. I’ll share our own successful strategies as well.

Eating Styles Membership

Also keep in mind that every child has a unique Eating Style that dictates how they eat. What seems like a sensory issue could in fact just be how they express themselves through eating. Learn more about your child’s Eating Style HERE!

Are meal times a battle? Is your child's diet limited due to flavors, textures and trouble chewing? Here are the best strategies for feeding a child with oral sensory processing disorder. #oralspd #pickyeaters #feedingkids

At-home Tools for Feeding a Child with Oral Sensory Processing Disorder

  1. Try different textures.
    It goes without saying that food texture is a huge obstacle with sensory issues. Mushy, chewy, crunchy, crispy liquid, solid. I’m sure your child has a multitude of categories. Figure out what textures your child is comfortable with and serve those foods first. Gradually try introducing new textures. Just one bite at a time is sufficient. Go at your child’s pace. You don’t want to make eating stressful or scary. Over time you can try larger quantities. If your child is a fan of smoothies I’ve got tons of healthy ones in my book Easy Nourishment for Picky Eaters.
  2. Let kids play with food.
    One of the best ways to get a child with oral sensory issues comfortable with a particular food is to let them play with it. Create a lunch with various dips, spreads and crackers. Make a snack of fruits and veggies and let them make a picture out of it. Don’t put any pressure on the child to eat it. Just let them have fun creating things.kids cooking
  3. Teach kids to cook.
    This is one of my favorite strategies. Not only does teaching your child to cook often get them to try new foods, it also sets them up for success as an adult. They’ll get feeding therapy and life skills all in one! We’ve been using the Kids Cook Real Food ecourse for over two years now. It has been amazing to watch my kids build confidence with their skills and be willing to try so many foods! It’s a win-win.
  4. Make meals fun.
    It never hurts to cater to a child’s playful nature. Try fun straws for drinking smoothies and pureed soups. Cut sandwiches into shapes. Use an assortment of cups with different shapes and textures. Or maybe get a new cup or straw as a prize for trying something new. Relate a meal to a story you just read (i.e. porridge from Goldilocks). Anything to associate eating with fun.
  5. Exercise the mouth.
    For some kids the physical act of eating is truly hard. Exercises can help train their muscles. Kind of like lifting weights for your mouth. Have them practice sucking from a straw, blowing bubbles, making sounds, chewing chewy and crunchy food. Anything that gets their mouth moving in different ways.
  6. Use different utensils.
    It drives my husband and I crazy that our two oldest rarely use utensils unless we tell them (force them!) to. I never really thought about how the utensils feel to them. Or that they could be challenging to manipulate (especially since our three-year old uses them so well!). If this is the case for your kids experiment with spoons and forks of different materials, sizes and shapes. Find something your child is comfortable putting in his mouth.
  7. Experience food away from meals.
    Kids learn that they are expected to eat at meal times. Which creates pressure and sometimes anxiety. Offer your child exposure to food away from a meal time, without expectations. Give her a plate of fruits and veggies to snack on as she pleases. Let her play with them. Make sure she knows she can eat the food if she wants or leave it all there. It’s up to her. This will help her relax and build confidence.
  8. Use body movement before eating.
    Another struggle for my kids is sitting in a chair to eat. Some kids just need to move to satisfy their need for stimulation. Body movement before a meal can help this. Before coming to the table have them try some jumping, rocking, hanging or climbing. Other forms of touch that might help are hugs and being wrapped in a blanket. Ease their senses first. Then start the meal. Or let them stand or sit on a balance ball to eat.
  9. Use chew toys.
    It may sound strange, but some kids just need to chew! They need constant oral stimulation. They can’t eat non-stop (though sometimes it seems they try to!). Candy and gum are not healthy options. A simple solution is a chew toy. There are special ones designed for older kids/kids with oral sensory issues. I’m tempted to get one for my son so he’ll stop putting his hands and toys in his mouth. For a long time I thought maybe he was cutting molars. But after a few years of the behavior I know he just needs oral stimulation.sweet potato burger
  10. Experiment with flavors.
    Generally kids with oral sensory issues need very bland and mild-flavored food. But that isn’t always the case. Some kids like a lot of spice. Talk to your child and experiment with different flavors. Salty, sweet, spicy, bitter, bold, mild. My oldest can’t handle any spice. But she loves tons of salt. My son, on the other hand, enjoys spicy food. Again, that difference between sensory avoidance and sensory stimulation is obvious.
  11. Improve gut health.
    Oral sensory issues are related to the nervous system, which is controlled by the brain. A nervous system dysfunction often points to leaky gut, where foreign invaders (such as food particles and toxins) leak through the intestines and cause an immune response. They also impact proper function of the brain. The solution is to work on gut health. This can include daily probiotics, digestive support like enzymes and sometimes a specific diet (remove allergens, elimination diet, rotation diet, etc.). 
  12. Stick to a schedule.
    Kids with sensory issues like routine. They want to know what to expect. They fear unknowns. Sticking to a regular eating schedule can be calming. They know when food is coming and when they are expected to eat. It is important to keep up the routine even on weekends, vacations, etc.

Orthodontic workTesting and Therapy for Oral Sensory Processing Disorder

  1. Orthodontic work to correct the palate.
    Oral sensory issues often coincide with structural problems with the mouth. Orthodontic work to expand the palate can help make the physical process of chewing and swallowing easier. It will also help with proper breathing. While traditional orthodontics may help, we found that Orthotropics was much more effective. You can read our story here.
  2. Speech and occupational therapy.
    Sometimes oral sensory issues point to a lack of proper reflex integration. All reflexes of the body should integrate during infancy if the child is developing properly. But it doesn’t always happen. My oldest still has her tongue thrust reflex, meaning she pushes food forward with her tongue instead of back to the throat for swallowing. Both speech and occupational therapy can help get all of the reflexes integrated properly and train the mouth to chew well.
  3. Craniosacral therapy, chiropractic care and functional neurology.
    All of these therapies focus on the whole body structure and how things work together. Tension in the neck and spine can cause the tongue to feel restricted, making chewing difficult. Getting the whole body in alignment and loosened will let your child relax and have an easier time eating. We have used all three of these therapies to help with breastfeeding issues and sensory problems in older kids.child chewing
  4. Vitamin and mineral deficiencies and imbalances.
    Nourishing food is a must when dealing with oral sensory issues. The root problem can be a vitamin and mineral deficiency and/or imbalance. It can also be related to heavy metals. Hair tissue mineral analysis is the best way to find out where your child is lacking and develop a plan for supplementation and dietary changes. Some simple supplements to start with are probiotics and digestive enzymes. These are beneficial to all children.
  5. Tongue and lip ties.
    Revising a tongue and/or lip tie can give a child more ability to chew and swallow properly. It will also improve speech and overall oral structure. Find a preferred provider (that treats with laser) to do the evaluation. A tongue tie may not be obvious to you.

Oral Sensory Feeding Problems

If your child is struggling with eating due to oral sensory issues there is a lot you can do to help! Try a few of the at-home strategies. And don’t be afraid to seek help from professionals. It can be life-changing for both you and your child.

Looking to dig even deeper into your child’s feeding struggles? I’ve got more tips and strategies in my book Why Won’t My Child Eat?!. Grab your copy here!

It’s always helpful to figure out your child’s Eating Style to meet their unique needs.

You can also assess your child’s mouth function with my Mouth Function Assesment Guide HERE.

Would you prefer 1:1 support? See if Nutritional Therapy + HTMA is right for you!

Have you tried any of these strategies for oral sensory feeding issues? Do you use others?

I’d love to hear what works for you!

There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

How to Find Joy in Nourishing Your Body

There are so many diets and theories and opinions when it comes to health. I’ve experimented with many of them! As I celebrate another year of life I’m so excited to finally be able to find joy in nourishing my body.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

You Have to Be Healthy to Eat Healthy

It’s something I often say to people frustrated with trying to eat the “right way” but still not feeling great. There are so many diets that promote real food and healing. They all have merit, but that doesn’t mean they work for everyone.

I know this because I’ve tried them (read some of my thoughts HERE). And the only thing I got was severe obsessive compulsive disorder, anxiety, more food intolerances and infertility. But no healing.

The real problem is they all include rules. Specific diets place restrictions on what you can eat and categorize food as good or bad. When a food is deemed bad or forbidden guess what happens? You want it! You are left with this constant decision making between doing the right thing or the wrong thing. And feeling guilty if you choose wrong. Or worse food starts to cause anxiety.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

It took me the last twenty years to move past feeling like food is either good or bad. But I did it. And I love it! It is so freeing to finally enjoy food.

Help for Food Freedom

Are you hung up on trying to find the right diet for you? Are you wondering if low carb or grain free or high fat is right for you? Does it make you stressed just thinking about it? Here are some simple tips to get past the fear and back to joy.

  1. Start listening to your body.
    Take note of how you feel when you eat certain foods. Keep a food journal for a week or two if need be. If nuts bother your stomach, take a break from them. If you feel better eating more carbohydrates and less fat then go for it. Eat what makes YOU feel good, not what helps your neighbor or your favorite blogger. If you are dealing with an autoimmune disease or allergies that will impact what foods hurt or help.
  2. Get rid of the rules.
    Stop viewing food as good or bad. As long as it’s real food it’s ok. Enjoy a piece of homemade chocolate cake and ice cream. Make a big stack of pancakes with butter and real maple syrup for breakfast. When you restrict foods because you think you shouldn’t eat them (instead of restricting because they actually make you feel bad) they create more stress. Ditch the diet and rigid rules.
  3. Start focusing on nourishment.
    This is where the fun begins. When you let go of unnecessary rules and you’re not constantly debating between eating a salad and digging into a container of ice cream you can focus on really taking care of your body.

Finding Joy in Nourishment

I spent far too many years trying to eat the perfect diet. Only to feel stressed, anxious and deprived. Then I had to go the other direction of eating anything and everything to try to restore metabolic health (you can read about my journey HERE and HERE). All to find a place of balance. Now I find great joy in nourishing my body. Not because a diet tells me to. Because I want to.

I heard someone recently say that happiness is external and joy is internal. Being happy comes from your circumstances, but joy is a state of being that comes from within. And it’s true. Good food does make me happy. But it’s the joy and peace I have inside that motivates me to make healthy choices every day.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

Balanced Nutrition is Key

Today eating is like an exciting adventure for me. I try to pack as many nutrients into my food as possible. I add desiccated liver and fermented kale to smoothies and salads. I eat sardines and anchovies a couple times a week. I eat pastured meats and eggs regularly. I aim for a rainbow of vegetables and plenty of healthy fats daily. I drink herbal teas for added minerals and to support my body and get my hormones back in balance. It’s almost like a fun game to see how many vitamins and minerals I can get each day. I feel good and the joy comes pouring out.

But I also enjoy a dish of ice cream when I want it. Sometimes I eat a bowl of mashed avocado and tortilla chips for breakfast (quick and delicious…and it’s easy to add liver to avocado!). I like to bake with my kids and make special sweet treats together (like gluten free Oreos® and salted honey chocolates). It’s even rare that I go a day without at least a little bit of chocolate.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

There is no more should or shouldn’t with food. There are no rules. There is no restriction. Which in turn eliminates cravings (imagine that!).

Now I love to fuel my body, and I love how it makes me feel. That does not mean my diet is perfect. Not every single bite of food has to be nutrient packed. And less healthy foods here and there don’t negate all the good stuff I put in my body every day.

Let go of Food Guilt

There is no guilt or feeling of reward for eating a certain way. I just truly love to eat nutrient dense food. No rules or special diets. I don’t eat GAPS or Paleo or AIP or low carb or any other specialized diet. I just eat real food that makes me feel good and that I know is helping me take care of my body. One day I might eat grain free while the next I might need some extra starch. And they are both just fine!

It’s very freeing to let go and find joy in nourishment. And it’s the healthiest I’ve ever been!

I am very blessed that I do not have an autoimmune condition or severe allergies. But I do have some sensitivities and health issues I’m still working through. But I try not to let them get me down. I nourish my body as best I can with my limitations and keep striving for full healing.

Eating real food is easy. There are limitless options. Eating real food that meets your needs can be hard. But once you figure out how to do it you’ll love how you feel.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

Foods That Nourish

Some of my favorite nutrient dense foods are ferments. They are packed with natural probiotics. What I really love is how easy they are (take a big scoop and enjoy!) and how much my kids like them. My toddler can’t get enough sauerkraut. While we do make our own sometimes, I don’t always have time to pound cabbage.

I recently got the chance to try sauerkraut and fermented pickles from Cultured Guru.There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

Both the kraut and pickles have just a few simple ingredients and taste amazing! Using traditional fermentation these products are teaming with probiotics. They make great additions to a meal or are the perfect quick snack.

My oldest can’t get enough of the pickles. She has oral SPD and doesn’t tolerate any amount of spice. So even though she likes pickles it’s rare we can find any she’ll eat. But she loves the Cultured Guru pickles! She loves the sauerkraut too. Another rarity for her.

I’ll be stocking up too. My kids and I can’t get enough!! Such a blessing when working on healing allergies!There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

Super Charged Food for Kids

Another super food that tops my list is a traditional staple – organ meats. I get mine by adding Perfect Supplements desiccated liver to just about everything. I even make caramel with it! I also love the fermented kale, collagen and aquatic greens from Perfect Supplements. I add them to most of our smoothies.

You can get 10% off any of these Perfect Supplements products with the coupon code TAKE10.

Some of my other favorite foods include sardines, salmon, eggs, raw milk, butter, lard, tallow, pastured meats and a rainbow of vegetables. They all make my body smile.

You have to be healthy to eat healthy.

I’m so excited to finally be healthy so I can enjoy eating well and nourishing my body every day.

Are you ready to let go of rules and enjoy eating again? Ditch the diets and find joy in nourishing your body.

Today is my birthday, and I’m starting it with pure joy. Joy that I’m taking care of myself and this beautiful body God gave me.

Want to see what I eat for my #nourishingbreakfast #nourishinglunch and #nourishingdinner? Follow me on Instagram! It may inspire you…or it might gross you out. In my husband’s words, “You eat that for breakfast?!”There are so many diets and theories and opinions when it comes to health. I've experimented with many of them! As I celebrate another year of life I'm so excited to finally be able to find joy in nourishing my body.

Disclaimer: I am working with Cultured Guru for this post. I have been compensated for my time but all opinions are my own.

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Metabolism Boosting Salted Caramel {With A Secret Ingredient!}

Looking for an easy way to get some liver down the hatch? This metabolism boosting salted caramel is easy to make, tastes great and is loaded with Vitamin A!

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

This recipe was an accident.

For about a year now I’ve had so many things I can’t eat while breastfeeding that I stopped making salad dressing. I can’t do tomatoes, dairy, nuts, peas, coconut, mustard, garlic, eggs, vinegar. Seriously.

Getting creative.

But I LOVE salad. And I was not about to eat plain lettuce. So I would just put some olive oil, honey and salt on my salad and call it good.

After a while I decided to experiment a bit and added desiccated liver (this is the brand I use). Who knew I’d actually love the taste?! And it’s so healthy for a slow oxidizer like me with high tissue calcium levels. I need all the Vitamin A I can get.

I’m not one to mix up a bottle of dressing. I always just add the ingredients directly to my lettuce and mix it all together. But one day I tried mixing up the dressing first to see if it was easier.This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Accidental Caramel

Imagine my surprise when instead of a dressing I ended up with a thick, gooey salted caramel! And my kids gathered around like baby birds begging for bites.

That is how my nutrient dense salted caramel came about.

It tastes great, is easy to make and my kids love it. Want to know something else? It’s great for boosting your metabolism too!

Metabolism Boosting Combination

If I am low on energy or haven’t gotten enough sleep this is the perfect pick-me-up. A little salt, a little sugar, a little fat and some vitamins.

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

My girls and I all have slow metabolisms and are in need of some serious rest and recovery. So this salted caramel makes a great snack for all of us.

Easy Toddler Treat

In fact, my toddler eats half of the lettuce and cucumbers out of my salad just because of this dressing. She’ll suck it off and then eat the vegetables. It’s that good!

You can eat the salted caramel with a spoon. I like to dip banana in it. Then you even get some starch with your sugar, salt and fat. It’s the perfect combination for a metabolic boost. Any fruit you like will work.

Metabolic Recovery

My journey with healing my metabolism has been a long one. You can read about what happened to me in 2013 and all of the things I learned in the process.

One thing that was pivotal for healing was The Nourished Metabolism by Elizabeth Walling of The Nourished Life. I have recommended this book to more people than any other book or real food resource.

I’ve probably read it five or six times myself. And I learn something new every time. I’m so glad I have a hard copy now! It’s a great reference.

I think just about everyone could benefit from Elizabeth’s advice. Especially all of my sleep-deprived mama friends. Even children and teens these days that are over scheduled, over stressed and under nourished need some help with their metabolism (have you checked your child’s body temperature lately? You might be surprised how low it is…it’s supposed to be 98.6!).

Whip up a batch of salted caramel (with liver!). Grab a spoon, your favorite fruit or even a homemade graham cracker for dipping. Then dive into The Nourished Metabolism. Trust me, you won’t be able to put it down. I read it almost cover-to-cover the first time through.

Have you assessed your metabolism lately? What are you doing to keep it running at full speed?

Try some salted caramel and all of Elizabeth’s tips in The Nourished Metabolism. You’ll be amazed at how great you feel.

This post is linked to Allergy Free Thursdays.

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Metabolism Boosting Salted Caramel (With A Secret Ingredient!)
Serves 1
A simple gooey caramel that will boost your metabolism and your nutrients with liver!
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Ingredients
  1. 3/4 Tbsp. extra virgin olive oil
  2. 2 Tbsp. honey
  3. 1/8 tsp. unrefined sea salt (adjust to taste)
  4. 1 capsule Perfect Supplements desiccated liver
Instructions
  1. Combine all of the ingredients in a small bowl. Stir until well mixed. The mixture will thicken in about a minute.
  2. Eat with a spoon, with fruit for dipping or with graham crackers.
Notes
  1. This can be used as a salad dressing if you increase the oil to make it thinner.
  2. You can add one capsule of Organic India moringa to the mixture when using it as a salad dressing for extra nutrients.
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