(^34) • SEPTEMBER 2017
77 WAYSWAYS
Make breakfast easy. It’s the
most skipped meal, and that has
health consequences, especially for
young ones: kids who skip breakfast
have diminished academic performance,
a greater risk of being overweight, and
a lower fi tness level. Stock up on quick
morning meals-to-go: make smooth-
ies the night before and freeze in Ziploc
bags. Keep a bowl of boiled eggs, small
containers of fruit, and individual packets
of almond butter ready for grab-and-go
morning meals. Give kids and teens a
well-designed multivitamin and mineral
to fi ll in any nutritional gaps.
Healthy Tip! Visit betternutrition.
com for our Easy Blended Baked Oatmeal
recipe (it can be made the night before).
Water your fl owers. Be sure that
your family drinks enough water;
dehydration can lead to headaches,
muscle cramps, even changes in mood.
Encourage hydration by keeping water
around; buy everyone his or her own
reusable water bottle and post reminder
notes on the front door to take water
bottles before leaving the house. Other
easy ways to ensure that you and your
family are getting enough water:
Stock up on cans or bottles of
sugar-free, fruit-fl avored fi zzy water
to encourage sipping.
Fill a pitcher with water and slices of
orange or sprigs of mint for fl avoring.
Invest in a countertop water dispenser;
kids love the novelty of refi lling their
own glasses.
Fill ice cube trays with diluted fruit
juice and berries, and freeze to add
novelty to iced water.
Prioritize sleep. It’s easy to
skimp on the Zzz’s when life is
full. But lack of sleep can impact brain
development, immune function, mood,
and even weight: kids who don’t get
enough sleep are at higher risk of
being obese as adults. To encourage a
restful night, shut down electronics at
least 30 minutes before bedtime, and
start dimming lights and noise levels
throughout the house. For younger kids,
create a nighttime ritual: brush teeth,
read a story, sing a song. If kids struggle
with sleep, try gentle herbs such as
passionfl ower, chamomile, or catnip.
Look for them as single or combination
Lisa Turner is a certified food psychology coach, nutritional healer,
intuitive eating consultant, author, and creator of the Inspired Eats
iPhone app. Visit her at inspiredeating.com
formulas in capsules or alcohol-free
tinctures. Or choose a homeopathic sleep
remedy designed for kids; they’re safe
enough even for little ones.
IMPORTANT VITAMINS FOR KIDS & TEENS
MULTIVITAMIN/MINERAL.Children under the age of 13 should take a formula
designed for kids. Teens can take half the dose of most adult formulas.
Multis don’t usually contain enough vitamin D or bone-supporting minerals,
and menstruating girls need extra iron, around 15 mg per day.
EDITOR’S PICK:Nature’s WayAlive! Children’s Chewable Multi-Vitamin
VITAMIN D. It’s critical for building strong bones and
supporting immune health, and may help prevent depression during
winter months. Many kids are deficient, especially since the bulk of their
days during the school year are spent inside, so supplements are
important. Recommended dosages range from 500–2,000 IU per day.
EDITOR’S PICK:ChildLife EssentialsVitamin D3 Drops Natural Berry Flavor
ZINC.This mineral is critical for growth and immune
function, as well as sexual development at puberty. If your child doesn’t
eat meat or seafood, he or she may need supplements. Recommended
doses range from 4–11 mg per day.
EDITOR’S PICK:Nature’s PlusAnimal Parade Kid Zinc
BONE HEALTH NUTRIENTS. Kids 1–3 need 700 mg of calcium per day; kids 4–8 need
1,000 mg, and those 9 and up need 1,300 mg. Look for a supplement that includes
these amounts, along with magnesium, vitamin K, and vitamin D.
EDITOR’S PICK:SolgarU-Cubes Children’s Calcium with D3 Gummies
OMEGA-3S. Omega-3s may improve ADHD symptoms in kids under 12. They’re
also essential for reducing diabetes risk, improving asthma, and protecting
against depression. Recommended doses range from 300–1,000 mg per day.
EDITOR’S PICK:Nordic NaturalsNordic Omega-3 Fishies
ELDERBERRY. Busy families don’t have time to be sick! Keep kids
healthy with safe, effective immune-boosting supplements. Our top pick for
treating colds and flu is elderberry (Sambucus nigra)—keep this on hand
year-round. This herb has impressive antiviral properties and has been shown
to lessen symptoms and shorten the duration of the flu in human clinical trials.
It has a pleasant taste in syrup form and is free of side effects.
EDITOR’S PICK:Nature’s AnswerSambucus Kid’s Formula
PROBIOTICS. Healthy bacteria are key for gut health and immunity, and
they can also help with food sensitivities and allergies. For little kids, look
for formulas designed for younger ages (even infants can benefit from
probiotic supplements); tweens and teens can take adult probiotics. Look
for products with a broad spectrum of strains.
EDITOR’S PICK:Jarrow Formulas Jarro-Dophilus Infant Probiotics
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(Rick Simeone)
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