Dear Steve,

DID YOU KNOW that a new study presented at the SLEEP 2024 annual meeting found that circadian misalignment, which is highly prevalent in adolescents, is linked with excess carbohydrate consumption and sedentary behavior in teens?

Results show that teens who went to sleep later was significantly associated with greater intake of refined carbohydrates, and this relationship was partially explained by irregular sleep timing. A later sleep schedule also was associated with greater sedentary behavior.

The best thing you can do for your teen is to start them on a consistent sleep schedule where 10PM should be the latest they go to bed. A child should go to sleep even earlier.

Parents having trouble getting their young children to bed because of anxiety or worry are less likely to have a bedtime routine. The researchers do not recommend leaving on a video or TV show, or staying with your child until they're asleep.

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Steve: Breakfast is the most important meal for school-age students, but often the most neglected. The easiest way to get your school-age child to eat a nutrient-dense, balanced breakfast is to look upon breakfast as you would any other meal. The standard American breakfast is loaded with sugar, fat, and sodium. So expand your thinking. Here are some ideas.

Quick Protein Ideas

Deli turkey or lean meat

Smoked Salmon

Hard-boiled eggs

Jerky (preservative-free)

Leftovers

Rotisserie Chicken

Protein Powder

Sardines or other canned fish

Tuna, egg, chicken, or salmon salad

Yogurt (plain, organic Greek preferred; if tolerated)

Quick Healthy Fat Ideas

½ avocado

¼ cup raw or dry roasted nuts/seeds

Quick Carb Ideas

Fruits and Vegetables Fresh or Frozen! 

Sample Breakfast Prep in 5 Minutes or Less

Best for Balance

½ avocado sliced

3 slices deli turkey

3 bok choy or large lettuce leaves

banana

Wrap turkey around avocado slices. Then wrap lettuce around turkey. 

Brainpower

2 oz. smoked salmon or 4 oz. soft tofu

Fruit - small tangerine or kiwi

Fat - ¼ avocado or ¼ guacamole

Grain - five rice crackers

For many more ideas, got to The New American Breakfast Action Plan that can be found at the Members Only Archives Page at our website.

Steve: From children to young adults, going back to school spans all emotions for them and parents. Getting them in the right frame of mind and setting a schedule now will make the transition that much easier.

Chicagoans Must Filter Their Water

In a study from JAMA Pediatrics, a total of 38,385 Chicagoan household lead tests were collected. An estimated 68% of children younger than 6 years were exposed to lead-contaminated water, corresponding to 129,000 children. Ten-percentage-point increases in block-level Black and Hispanic populations were associated with 3% decreases in odds of being tested for lead and 4% increases in having lead-contaminated drinking water, respectively. All Chicagoans should filter their water to chelate out residual lead.

Vitamin D

The observed protective effect of vitamin D supplementation in a sweeping Nutrients study suggests a public health strategy to mitigate the incidence of respiratory infections in preschool children on top of the already known benefits.

Screen Use

Using screens in bedrooms and at mealtime were linked to increased time and addictive use. But use went down when parents kept track of and limited their kids' screen time, and when they modeled healthy behavior themselves. As the authors of the Pediatric Research study suggest, "try to practice what you preach."

Inflammation

Young adults in their 20's who have higher levels of inflammation, which is associated with obesity, physical inactivity, chronic illness, stress and smoking, may experience reduced cognitive function in midlife, according to a new study from Neurology. Adhering to healthier habits overall and not using drugs or alcohol lessens inflammation.

Physical Activity

Adults who continuously played organized sports through their youth have fewer symptoms of anxiety and depression than those who never played or those who dropped out, a Sociology of Sport Journal study finds. And those who dropped out of sports had poorer mental health than those who never played at all.

Children and adolescents who exercised more exhibited lower cumulative incidences of anxiety disorders, depressive disorders, and attention-deficit/hyperactivity disorder. Notably, enhanced cardiorespiratory fitness, muscular endurance, and muscular power were associated with reduced mental disorder incidences.

School Lunch Program

If you're planning on having your young child eat what the school is offering for lunch, you may want to reconsider. After years of inching towards reform, school lunch restrictions were relaxed for refined grains, milk, and sodium. At least they capped the amount of added sugar for the first time. When in doubt, send your kid to school with a healthy, balanced lunch that you can control.

If your child is in an after-school program, after-care food and drink accounts for about 22% of the day's added sugar and about one-third of the sweet and salty snack foods children eat, according to a Children's Health Care study. Send your kid to school with a healthy, balanced after-school snack.

Bonnie: Over 7 years ago, a middle-aged male and family friend announced to me that he was becoming vegan. He was very fit at the time, having previously accomplished a grueling Ironman competition. I told him to please reconsider his vegan choice since he is blood type O. After 40 years of clinical data, we have found that blood type O's do not use plant foods such as beans as viable protein. I also told him that excess dried beans contain phytates and lectins that block essential minerals, especially zinc, magnesium, and calcium. Since he was 56 years old, his ability to absorb plant foods as proteins would worsen even further because of less available digestive enzymes.

Unfortunately, he did not follow my advice. I saw him recently and he mentioned that he should have listened to me. He needed a knee replacement which did not heal well. He had to give up Ironmans completely due to chronic knee pain. He also became severely hyperthyroid. His endocrinologist tried to regulate his overactive thyroid to no avail. This came as no surprise as he was consuming large amounts of soy and pea protein from dried peas daily. Soy, in particular, is known to spark an overactive thyroid. His blood protein also became dangerously low at 5.8.

Eventually, he remembered our vegan conversation and added back eggs and fish to his daily diet. He especially loved adding back the super food sardines in olive oil. Moreover, he stopped eating soy foods. Within as little as three weeks his overactive thyroid became almost normal. He even stopped having chronic knee pain.  

He was dumbfounded by his rapid improvements as was his doctor. After three months, his blood protein level also normalized. He now has learned a powerful lesson. Humans are omnivores and are not "one size fits all". He also said that anyone who wants to be vegan needs to be closely monitored by a knowledgable health professional.

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Disclaimer: Case reports are not intended for self-healing. Case reports are for references purposes only and should be discussed with your health professional.

The July 2024 Journal of Pediatric, Maternal & Family Health, Chiropractic published the case study of a 3 year old girl diagnosed with developmental delays and a spectrum of neurological challenges.

The chiropractic exam revealed subluxations of her spine, low muscle tone on the left side of her face, toe walking, delayed motor developmental milestones, delayed speech development, emotional dysregulation, sleep disturbances, lack of eye contact, vomiting and reflux.

Such a complex case required a multidisciplinary approach of chiropractic care, genetic evaluation, sensory integration and the Melillo Method. Her progress was reevaluated at visits 12 and 24, which revealed marked improvements in her speech and sleep. Continuation of care is expected to create more positive changes as she overcomes so many hurdles. 

Millions of children receive chiropractic care every year. A safe approach that improves health and wellbeing in so many ways.

Dr. Liselotte Schuster is a Holistic Family Chiropractor and has been in practice with Nutritional Concepts since 1989. She uses a variety of techniques to help children and adults reach their full potential, trusting in the healing powers of the body. Contact Dr. Schuster at (847) 509-9067 or drliloschuster@sbcglobal.net.

Bonnie, Steve, Liselotte, Lori, Sharron, Cindy, Diana and Carolyn