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Food for thought: Musings from my personal health experiences

12/30/2013

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Without going into too much detail about my health, I need to have yearly blood work completed in order to be properly treated for a few health conditions..  Prior to my doctor ordering this year's test, I mentioned to him that I still felt like my body wasn't using food properly. To be honest, I'm not really sure if I could offer a more clear explanation as to why I feel/felt this way. I have always had an almost "other-wordly" ability to be in tune with my own body {another thing that drives my husband a little batty BUT after 21 years of marriage, he has learned to trust it now}. Thankfully, this has helped my physicians to diagnose issues that, over time, would have negatively impacted my quality of life and longevity. Like my husband, my doctors have learned to trust my observations and comments.  My mention of "not using food properly" led my doctor to add a magnesium level check to my long list of routine testing. {Seriously, 6 vials of blood this year!} When he mentioned it, I thought "magnesium? What is that going to do for me?" HA! Well, it turns out A LOT as some of you might already know. Here are just a few {you can learn more here} interesting facts that I learned about magnesium when I jumped in full force to learn about it:

  • Responsible for the proper functioning of over 300 biochemical reactions in the body
  • It is ESSENTIAL for our body to perform/function
  • None of our cells can function without it
  • 65-75% of adults are DEFICIENT
  • Regulates metabolism of carbohydrates and proteins
  • Maintains normal muscle and nerve function 
  • Helps to regulate sleep

Well, I DID end up showing a magnesium deficiency, despite eating a diet rich in top sources. I am now taking supplements and have increased my food sources of magnesium. I am ALREADY feeling better. I am sleeping better, my  leg cramps are non existent and my heart "flutters", which were becoming far too frequent, have also lessened/subsided. I am fully aware that I could be experiencing the Placebo Effect but I'll take it because I can finally do my Yoga without having to adjust 50 times due to leg cramping. Seriously, I would get a leg cramp from barely pointing my toe to put it into my shoe! Did I mention that I was sleeping better too?! 

My point in writing this very honest post is that as I've been studying this mineral and the effects of a deficiency, I began to think about my picky eaters. So much of the foods we crave and choose are because of what we are lacking or needing. I was craving salt and chocolate and I'm not usually a salt lover. Interestingly, both of these can point to a magnesium deficiency. Unfortunately, the more sugar/carbohydrates you consume, the more magnesium you need to balance it. If you are deficient you can crave carbohydrates which then leads to an even bigger deficiency. Further, if your body is not absorbing nutrients as it should due to other causes {Celiac, Crohn's, Diabetes etc...} you will become deficient which, in turn, keeps you deficient because you can't absorb it from your food adequately.  See the connection now with picky eaters? Many picky eaters have diets that are very carb/sugar heavy and many have GI issues, both diagnosed and undiagnosed. 

Now, I'm certainly not suggesting that every picky or selective eater is deficient nor am I trying to impart guilt on parents who already feel a tremendous amount of stress and anxiety about their child's diet. READ ME LOUD AND CLEAR that I am not wanting anyone to feel that way. I, simply, want to raise awareness about two things that hit me as I was studying and learning about magnesium for my own health:
  1. Many of our kiddos may be choosing foods based upon what their bodies are needing and parents and professionals need to be open to discussions/dialogue about this possibility. This is NOT new information BUT it is worth repeating. 
  2. Time and time again {and obviously this personal issue was no exception} I am reminded that children {even Tweens and Teens} can not adequately describe what they are feeling when they eat. Nauseous? Itchy? Fatigued? Crampy? Not right? Reflux? etc... 

I was able to articulate what I was feeling when I ate which led my doctor to run the test. This ultimately led to me feeling better because we were able to take the steps necessary to solve the problem. Our kiddos don't have that option. They rely on us.  

Ironically, I ran across an article on Twitter this morning, written by a prominent GI physician, reminding us of this very thing. We MUST be excellent observers of our children when it comes to their bodies and the reaction to food within their bodies. Many of the answers we need/desire will be answered when we become careful observers both as parents and professionals-a GREAT reminder for each of us. 

How about you? Have you learned you or your child have a vitamin/mineral deficiency? I'd love to hear your story. 

Until next time...keep growing and blooming. 

Jen



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Annual Christmas Light Viewing More than just fun!

12/23/2013

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Creative Commons
Does your family have an annual tradition of driving around to look at the Christmas lights? Mine does. We pile into our car and head to a nearby town {that happens to be my hometown} and view the amazing and FREE light display. We have had this tradition for years and even with my kids being teens now {one going away to college in 8 short months!} they still enjoy this annual event. As we drive away from the display each year, we say our favorites aloud {always the same it seems} and talk about anything new that has been added. Because we are a food loving family, we often pack snacks to take or we stop for our favorite treat or hot chocolate on the way. As I contemplated what we would take this year, I had an idea..


Why not engage your kids to plan the snacks that you'll take? Give everyone a job that they are to complete from start to finish. Drinks, snacks, music. are just a few ideas for someone to take care of. Having to plan and complete the job is a great executive functioning task and planning snacks is a great way to create a fun, positive experience around food {remember that we want to redirect those negatives around food into positives: read more here}. Now, if you're following the Division of Responsibility {and I hope you are}you can still do this buffet style.  A great way to serve the snacks buffet style is to lay them all out on your family table and allow each person to fill a Bento style box or other segmented box with what they desire. Remember to have something on the table that you KNOW your picky eater will eat. Pack them up in the car and off you go! You can munch away while you view the lights or make a little stop in a park or parking lot and enjoy it there. A real food adventure! 

As I was researching for this post, I found a few other amazing ideas for you to try that are also fantastic lessons in language and executive functioning. Take a look at the Family Scavenger Hunt and the grading idea found in Holiday Light Display.  

Before you head out, you may want to Google the area light displays to see what is offered in your area. I had no idea that many towns even put our a "viewing map" to alert you to the best displays. So cool! 

Do you have an annual light viewing tradition? Be sure to let me know if you try the snacks!

Until next time...keep growing and blooming.

Jen


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Three Easy Ways to Make family game night a tool for your picky eater

12/18/2013

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Picture
Flickr, Creative Commons
We have had such a great response to our two part series on how classic games can help with executive functioning skills that I thought I would provide another game related post for you. You can find the postshere and here. Today's post however, is geared more toward the picky eater in your house. Not surprisingly, many children who have difficulty with executive function skills are also picky eaters. Without getting too bogged down in "details" {perhaps another post on this topic},  research has shown that there is indeed a cognitive component to issues surrounding food no matter the original cause {oral, medical or typical developmental}. 

One of the things that I specialize in working with families on is bringing FUN back {or to, in some cases} TO the table, rebuilding/building trust and teaching Food Literacy for Picky Eaters {TM}. Over the years, I've found that my work with executive functioning and picky eating have married very well. Case in point: while having a weekly family game night might be first and foremost to help with executive functioning skills, a nice side benefit is that you can also work on improving picky eating. Here is an easy to use 3 step plan for making Family Game Night beneficial for your picky eater. 

Step One: Allow each kiddo a chance to select the games. You're saying "how does this help a kiddo be less of a picky eater Jen?" Right? Here's why. Allowing your picky eaters a chance to control something at the table brings them closer to changing their thought process about WHAT happens at the table where foods are served. See how we did that? We are rerouting the negative to make it a positive. Creating more positive memories {cognitive connections} around the family table, whether food related or not, is one of the keys to rebuilding/building trust at the table.

Step Two: Follow the Division of Responsibility by Ellyn Satter and serve snacks "buffet" style making sure to have at least ONE of your picky eater's favorite foods/safe foods on the table. This would not be a typical free for all, eat whatever snacks you want, game night. The focus is on the playing of games and not the food anyway-again a nice way to get in the "back door" with regard to rebuilding/building trust around the table. 

Picture
Flickr, Creative Commons
Picture
Flickr, Creative Commons
Step Three: Themed Game Nights. Playing Apples to Apples? Be sure to serve variations of "apple" themed foods for snacks. You can take it one step further and use the Food Chaining technique to increase the likelihood that your picky eater will try one of the new foods on the table. Here's how: say your child is a bread lover, be sure to serve their favorite "safe" bread on the table along side an apple bread. Have a cracker lover? Try serving apple chips, apple flavored crackers or make your own apple/cinnamon flavored tortilla chips. Need more ideas for Food Chaining from your picky eater's safe foods? Visit our picky eater Pinterest boards for ideas based upon their safe foods. 

Fun, right? 

Can you think of some other Family Game Night food themes that would work with games you and your family love? I'd love to hear, your ideas so please leave a comment. 

Until next time...keep growing and blooming. 

Jen



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3 Classic Board Games That Build Executive Functioning Skills In Children 

12/9/2013

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If you've been following me a while, you know that I'm a BIG...let's say HUGE...fan of games for developing Executive Function skills. I remember the giddiness that I felt when I read my first research article on how great game playing is for developing cognitive/EF skills {speech and language of course too!}. From that point on, my therapy and coaching took on an entirely new look/feel. 

As a parent, I know that trying to carve out more time for something is nearly impossible. In my practice, I have always tried to recommend activities and programs that are easy for families to implement, FUN for all and BIG on benefit for skill development. 

GAMES...GAMES...GAMES.

Without further ado, I give you Part One: Classic Games to Strengthen Executive Functioning Skills



PictureCHESS





Object: Checkmate your opponent.


Top Executive Function Skills Addressed:
(1) Response Inhibition-when your opponent makes a move that benefits them and not you-you've got to  keep your cool. You also need to think about the consequences before making your move.
(2) Working memory-Remembering how to set the board up and the many rules for each piece. 
(3) Emotional Control-Staying cool throughout the game so you can stay focused on the game. Being a good sport.
(4) Flexibility-Revise your plan when your opponent makes a move you weren't expecting.
(5) Sustained Attention-This game can be long. Keeping your focus the entire time or over a series of days depending on the version you are playing. 
(6) Plan/Prioritize-Figuring out the sequence of moves/steps to reach your goal.
(7) Organization-Being able to organize your thoughts so you can plan/prioritize to reach your goal.
(8) Time Management-keeping a pace of play to maintain momentum and interest for all playing. 
(9) Goal Directed Persistance-Not giving up when you keep having to adjust/change the plan. Beginning with a goal for certain moves/strategies.
(10) Metacognition-Watching your opponents reactions and making moves based upon past observations. 

PictureSCRABBLE





               

                    

Object: Scoring the most points
Top Executive Function Skills Addressed:

(1) Response Inhibition- Thinking about the consequences of playing a certain letter a certain place. Keeping your emotions in check. 
(2) Working Memory-Remembering vocabulary words!
(3) Emotional Control-Keeping your cool when you have nothing but vowels in your rack and when you win/lose.
(4) Flexibility-Revising your plan when you see a space for a great word on the board and your opponents play there first.
(5) Sustained Attention-Scrabble can be a long game. Keeping focus on the game and making good plays not quick plays. 
(6) Planning/Prioritizing-Planning your words while you wait. Making bigger plays first that will allow for future plays too.
(7) Organization-Keeping those tiles organized in some way on your rack.
(8) Time Management-Keeping moves quick so momentum continues and interested doesn't wane. 
(9) Goal Directed Persistence-Not giving up when someone plays in a space you wanted
(10)Metacognition-Checking in with yourself throughout the game to make sure you are optimizing your strategy. Can I change/adjust anything?




PicturePICTIONARY
Object: Guess the most pictures drawn by teammates. Get to the final space on the board. 

Top Executive Function Skills Addressed:
(1) Response Inhibition-Resisting the urge to say things while you draw or the other team draws.
(2) Emotional Control-Keeping your cool when nobody guesses your picture. Being a good sport. 
(3) Flexibility-Adjusting your picture if you aren't getting guesses. 
(4)Task Initiation-Starting to draw right away so time isn't wasted.
(5) Plan/Prioritize-Before beginning to draw, have a plan of where to begin and what to include in your drawing. Prioritize what piece would get the most guesses.
(6) Organization-Organizing thoughts and using the space on the paper/board effectively. 
(7) Time Management-Getting enough on the board before time runs out. 
(8) Goal Directed Persistance-Keep drawing even IF you aren't getting any guesses or correct guesses. 
(9) Metacognition-watching and listening to your teammates reactions and guesses and adjusting your strategy while drawing or for future turns. 


Pretty AMAZING, huh?  Did you have any idea how beneficial games are for Executive Function skills? Isn't it great that you can help your child/student while also having FUN? 

Would you like more information on popular games and the executive functioning skills they strengthen/develop?  Download our Executive Function game Guides for ®UNO and ®Sorry! Our game guides are great for parents and professionals to use while playing the game. They not only help to teach the child HOW to play the game but also give the parent/professional "scripts" on what to say to strengthen a particular skill while playing. 

Until next time...keep growing and blooming....and what's your favorite game to play at home or with your students? I'd love to know. 


Jen

P.S Would you like even MORE ideas for how to work on executive functioning? You can find them here! 



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Monthly Theme: December

12/5/2013

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en·cour·age·ment
/enˈkərijmənt/
Noun. 1. The action of giving someone support, confidence, or hope. "thank you for all of your support and encouragement" Synonyms: heartening, cheering up, inspirations, motivation, stimulation, fortification.





I know most bloggers do a year in review for December themes but I've always done my own thing, so this is no exception. I LOVE December and Christmas. It makes me happy to choose individualized gifts for friends and family. I tend to volunteer more of my time to local causes during this month as well which also makes me happy.


 As I sat down to think about this year's December monthly theme, encouragement kept popping into my head. When I volunteer, just as when I coach or provide therapy, I try to always find an encouraging word, smile or other way to make sure I am inspiring and instilling HOPE to those I am helping. 


You may be thinking that in your particular situation, whether it be a child who is challenged with selective eating or a student who is challenged with life skills,  there is no hope and nothing to encourage. I'm asking you to look more closely as there is ALWAYS something to encourage in another-especially a child.


 Let them know that you hear them, see them and that they are important-encourage them. How do you encourage your children, students, friends or colleagues? I'd love to hear. 


Until next time, keep growing and blooming. 


Jen



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Executive Function DYSFUNCTION: Signs and Symptoms at College {Part three of three}

12/2/2013

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Many times, students who have Executive Function Dysfunction are able to "manage" while still at home/in high school because mom and dad are able to provide supports to keep them functioning within an acceptable range. The problem with not recognizing that there is TOO much help or that there is a true problem, for which no sustainable tools have been implemented, is that implosion occurs when the student enters college. The tools that have been used {mom and dad} are no longer there and because individualized tools and self regulation tools were not taught, the student is lost...BIG TIME. The Executive Function Dysfunction becomes further compounded because there are, often, life changing consequences that occur at this stage.


 You may see the following, most commonly reported, signs of Executive Function DYSFUNCTION in COLLEGE students:
  • Poor driving record {tickets, parking and speeding}
  • Risk taking behavior (drugs, alcohol abuse, sexually promiscuous}
  • Trouble making decisions for future {or avoids entirely-lets life "happen"}
  • Has an unkempt appearance {doesn't have a routine for hygiene}
  • Poor college performance {grades, attendance}
  • Emotional/social difficulties {trouble w/roommate, friends, anger}
  • Trouble finding and keeping a job
  • Irresponsible with money
  • Has few, if any, goals
  • Misses important deadlines {college applications, scholarship, housing etc..}
  • Seems to lack motivation
  • Irresponsible w/things {car, computer, phone}


Do you find that you notice similarities between signs and symptoms at earlier ages and young adulthood? If yes, you are right on track. You see, when you notice the signs and symptoms in Tweens and Teens you need to realize that bigger, badder trouble is down the road because life becomes harder to manage and Executive Function Dysfunction now carries LIFE CHANGING consequences. According to Richard Guare, PhD, Peg Dawson, EdD and Colin Guare, authors of Smart but Scattered TEENS, "Executive Function skills are what your teenager needs to make any of their hopes and dreams come true for their future." 

Indeed.

 Ignoring the signs and symptoms at younger ages, providing little or no support or providing the wrong kind of support can affect your child's success in college and beyond. Please don't ignore the signs and symptoms at any stage. Please reach out for assistance. 

Until next time, keep growing and blooming. 

Jen
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