Raising Healthy Children: Health and Nutrition Information, Recipes, and Resources

Dedication and Acknowledgments

First and foremost, I thank God for the constant love, support, inspiration, knowledge, experiences, and energy that it took to put this book together. May God bless this book and all who read it.

Heartfelt thanks and dedication to my children, Amanda Gibbons Addison and Frederick Gibbons Addison. It was you who provided the inspiration for writing this book, to share our special recipes and tips with others. You are the loves of my life and my biggest fans, and I am yours. It has been my biggest joy in the world to be your mother. You two have hung in there with me through thick and thin as my foundation and support while I experimented with food and life in all its venues. As my original taste-testers, you helped me prepare, develop, refine, and taste-test all of my new ideas all of your lives. I am so very blessed to call myself your mother. My heart overflows with love for you. Thank you for a lifetime of your unwavering support and love.

Thanks to my wonderful parents, Junia and Patrick. You raised and took care of five children with devotion and love. You tried to help us with all the decisions we have had to make. You were there for every single occasion you could possibly attend, which was just about all of them! You set a strong example for us to learn from. Thank you for everything.

Thank you to my sister Jane, her husband David, their child Claire and her husband Stefan, and their children Audrey and Reid. Thank you to my sister Liz, her husband Layne, and their children: Jack and his wife Amber, and their children Annie and Ford; Clayton and his wife Lynsie, and their child Scout. Thanks to my brother Patrick and his son Ryan; to my sister Mary, her husband Rusty, and their children, Carter, Katie, and Rebecca. Your love and support for my children and me has been a godsend. You enrich my life every day. I’m so fortunate to be a part of this family.

Thank you to my precious daughter-in-law Edy and her wonderful parents Chip and Cynthia Jones. I am honored with your love, generosity, encouragement, friendship, and support. I love your family, and I am thrilled to share my son with you.

An enormous thank you to Dr. Gary Massad for his consistent faith, support, and encouragement. I will be forever grateful.

To all of the wonderful friends and neighbors from my life who have honored me with their friendship, never-ending patience, cheerful words of encouragement, and constant support, I thank you all for making my life so much brighter. Bless you all.

Thank you to Joshua Rosenthal and Institute of Integrative Nutrition; Carole Maureen Friesen and Hermann Müller with Body Mind Communications of psychosomatic therapy; T. Colin Campbell and your classes with Cornell University on the plant-based diet; Natural Gourmet Institute for Food and Health; Alissa Cohen; Australasian College of Health and Science; Tree of Life; National Speakers Association and all the friends I’ve made there. I have loved this journey with you.

Thank you to all of my friends and associates at Allie Beth Allman and Associates for your kindness, generosity, and encouragement. Also thanks to all of my friends from Highland Park for your encouragement, faith, and friendship through the years.

Thank you to my ex-husband, Rick, the father of my children, for sharing with me our two wonderful children.

My Appreciation for Contributors to This Book

A special thank you to Sharyn Wynters for contributing the Foreword to this book. I am deeply honored by your contribution and grateful for your time, effort, faith, generosity, and support. It has been a real pleasure knowing you and sharing our passions for healthier living.

My thanks to Michael W. Hall, DC, FIACN, for contributing a chapter on chiropractic care. I am extremely honored you took the time and energy to do so. Your special gift of sharing preventative and natural healing methods with the world is exceptional. It has been a pleasure knowing you and your amazing family. You have been so generous in so many ways. Please accept my heartfelt thanks.

A special thank you to Chef Terry French for his scrumptious recipe and contribution about raising his children. It has been a joy getting to know such a generous, kind, and talented chef and father. I admire you for your hard work to make the world a place where no child will ever be hungry.

A deep, heartfelt thank you to my thoughtful, delightful, and generous friend Linda Gray for her kind contribution of delicious, healthy recipes! You have been so gracious to take the time and energy to contribute your special family recipes, and I’m incredibly blessed to have you in my life.

A special thank you to Dr. Cynthia Champion-Olson for your incredible thoughtfulness, generosity of spirit, encouragement, expertise, and input. I greatly appreciate your time and effort as well as your advice and contributions to my knowledge. I am blessed to know you and have you in my life.

To my dear, sweet sisters Liz Newman and Mary Katherine Dean, my wonderful mother Junia, my fantastic daughter Amanda, my amazing son Gibbons, Gibbons’s wife Edy, and my dear and talented friends Maryann De Leo, Suzie Humphreys, and Leslee Carr Feiwus for contributing recipes. I am honored to have them appear in this book.

Thank you to my dear friend Lisa Endicott of Lisa Endicott PR and staff for all you have done for me with skill, expertise, thoughtfulness, and kind consideration. You have been there with me throughout all my journeys. You’ve enriched my life, and it has been a delight to work with you.

A special thank you to Susan Doyle, Cindy Williams, Deanna Sweet, Adele Good, Stephanie Askew, Mark Pharo, Charlotte Ammerman, Kirk Dooley, Michael Reisman, Dr. Bill Osmunson, DDS, Nick Sakulenzki, Kelley Willis, Dr. Sandra Bontemps, DC, Priscilla Miller, Janneth Whitworth , Kytka Hilmar-Jezek, Julianne Parker, Eve Baughman Yung, Suann Davis, Dr. Therese Rowley, Kimberly Wechsler, Alan Rodriguez, Earl Rector, Susan Staples, Susan Williams, Karis Adams, Trish Aldredge, Kurt Boxdorfer, Dr. Anitra Thorhaug, Julie Goss, Judd Walker, Lori Markman, Mary Monttein Alonso, Debbie Russell, Nancy Miller, Mary Jo Rausch, Kathleen Hayden, Richard Kemp, Andrea and Randy Harrah, Harrison Evans, Chris Koustoubardis, Prudie and Rick Koeninger, Ralph Kubitzki, Marilyn Flemming, Rhett Stein, Donza Doss, Candace Stone, Becky Crow Nolan, Jacqueline Cornaby, Vanessa Mickan, Orvel Ray Wilson, Gina Carr, Tim Durkin, Dave Lieber, Bev Garvin, Nancy Hart, Richard Potter, and so many friends who have helped me in more ways than I can list.

Thank you to my Health Nuts Group: Sheila Fitzgerald, Dr. Mary Warren, Dr. Elizabeth Naylor, Dean Vanderslice and Denise Ringer. It has been a fun and interesting journey with you.

Thanks to all of my dear friends at the National Speakers Association and the north Texas chapter for all your help, support, kindness, and generosity. I am very grateful for you. A warm thank you to Dr. Jan Goss for believing in me. Thank you for your support and continued encouragement.

Thank you, Matthew Howard, for helping me finalize this book with design support, copyediting, and proofreading.

An enormous thank you to Kytka Hilmar-Jezek who has been an angel in so many things concerning this book that I can’t even count them. Thank you, Kytka, for making my Kindle version, my new cover design, and so much more!

Thanks to my fabulous photographer Elizabeth Glover for my author’s photo in this book. An additional thank you to Barbara McNichol, my amazingly incredible editor who helped me get it all together. You went way beyond the call of duty! I am grateful for all of your outstanding hard work and dedication to this project. It has been an honor to work with you.

I am grateful for all of you. Bless you all. Please accept my deepest, heartfelt thanks.

Contents

Dedication and Acknowledgments

Foreword by Sharyn Wynters

Introduction: My Life Journey with Food, Health, and Family

Following Directions

Fascination with Food

Dealing with Carpal Tunnel Syndrome

Motherhood and Weight Gain

Love of Animals

A New Journey to Health

Healthy Children, Healthy Adults

Chapter 1: Lifestyle Aspects of Raising Healthy Children

Unconditional Love

Mixed Messages

Food Additives and Dyes

A Safe Place to Be Creative

Everyone is a Star!

On a Mission

Rosemary for Remembrance

Boredom is Not Such a Bad Thing

Adventures Away from Home

Journal Writing

More Traveling Tips, Tricks, and Treats

Fostering Individuality

Chapter 2: Dietary Aspects of Raising Healthy Children

Enlisting the Family in Making Meals

Chapter 3: Environmental Aspects of Raising Healthy Children

The Plight of the Bee

GMO Foods Tested

Taking Action

Money, Energy, and Kindness

Lighthouse for the Blind Volunteer

Chapter 4: Behavioral Aspects of Raising Healthy Children

Peer Pressure to Be Popular

Creative Solutions to Behavior Problems

Trusting and Learning Responsibility

Putting Things into Perspective

Peace of Mind is Priceless

Chapter 5: Nutrition—Where to Start?

Basic Guidelines for Healthy Eating

Children Copy Their Parents and Caregivers

Drinks and Food for Health

Water: A Unique Element

Dairy Products and Health

Comfort Food

Probiotics and the Immune System

Recipe for Rejuvelac

Allergies and Immunizations

Role of Protein in Health

Soy Protein

Phytic Acid

Raw and Living Foods

Best Salt to Use

Various Sugars

Artificial Sweeteners

Aspartame is a Serious Issue

Labeling: A Real Concern

Safe Sweeteners

Honey and Babies

Soul Food

Chapter 6: Babies and Breastfeeding, Children and Food

The Benefits of Breastfeeding

What You Ingest Can Mean the Difference Between Life and Death

Chapter 7: Mmmm… The Sweet Taste of Breakfast

Which Cereals to Choose

Sugar Content

Buying Bulk

Most Important Meal of the Day

Chapter 8: Important Nutrients to Support Health

Iodine

Iodine Supplements

Magnesium

Chromium and Sulfur

Chapter 9: Vitamin D, the Sun, and Sun Protection

Sunscreens

Which Sunscreens Are Safe to Buy?

Chapter 10: Recommended Nutritional Requirements

Micronutrient Needs of Children Ages 4 to 8 Years

Micronutrient Needs of Children Ages 9 to 13 Years

MSG: A Hidden Danger in Processed and Restaurant Foods

Hydrolyzed Proteins

Chapter 11: What It Means to Eat Healthy

Carbohydrates

Role of Fiber

What Whole Grains Do You Look For?

The Nature of Gluten

Alternatives to Wheat

Chapter 12: Clean Water for Optimal Health

The Water Cure

Chlorinated Water

Fluoride in the Water

Posing a Question

Recent Studies on Fluoride

Safe Water Supplies

Reverse Osmosis

Bottled Waters

Water Containers

Infused Water

Chapter 13: Healthy Drink Choices

Juices and Juicing

Wheatgrass Juice

Juicers You Can Use

Juice Fasts and Feasts

Powerhouse Ingredients

Chapter 14: Recipes for Healthy Drinks

Teas

Juice Recipes

Drink Recipes

Non-Dairy Milks

Flavors and Sweeteners for Non-Dairy Milks

Chapter 15: Recipes

Recipes That Make Great Baby Food

Meals You Can Make for Everyone

Breakfast Foods

Soups

Main Dishes

Food for Children over Four or Five

Side Dishes

Sandwiches, Pizzas, Burgers, and Flatbread

Salads

Snack Foods

Bread

Desserts

Linda Gray’s Favorite Family Recipes

Chapter 16: The Importance of Chiropractic Care by Michael W. Hall, DC, FIACN

Chapter 17: Exercise and Other Key Lifestyle Choices

Sleep and Rest

What Can Help You Sleep?

Food and Sleep Patterns

Relaxing Bath

Air Purifier and Humidifier

Exercising and Hydrating

Deep Breathing and Massage

Create a Sacred Space

Affirmations

Chapter 18: Nontoxic Body Products & Therapeutic Hygiene

Face Cleansers and Moisturizers

Face Masks

Eye Care

Exfoliating Skin

Body Scrubs, Moisturizers, Baths, and Foot Baths

Dry Skin Brushing

Hand Sanitizer/Hand Soap

Skin Care

Hair Care

Nails and Cuticles

Sore Throat and/or Stuffy Nose

Teeth, Gums, and Mouth Care

Leslee’s Fantastic Healing Deodorant

Chapter 19: Natural Remedies

The Magic of Chlorophyll

Tea Tree Oil

Watermelon Remedy for Constipation

Honey and Cinnamon for a Variety of Ailments

Chapter 20: A Walk through the Grocery Store

Produce

Mushrooms

Sprouts

Bulk Foods

Read the Ingredients

Packaging

Baking Section

Asian Foods

Snack Food Bars, Chocolate Bars, Protein Bars, and Raw Food Bars

Superfoods and/or Raw Foods

Frozen Foods

Breads, Crackers, and Chips

Grains

Organic, Local Milk, Cheese, and Eggs

Cheese and Jelled Food

Chapter 21: Buying Basic Kitchen Equipment

Using a Microwave

Chapter 22: How to Stock Your Pantry in a Healthy Way

Chapter 23: Nontoxic Household Cleaning Products

Chapter 24: Focus on What You Want to Create

About the Author

Recipes at a Glance

Recipes: Vegan, Vegetarian, Raw, Gluten-Free

Resources

Further Reading

Notes

Foreword

by Sharyn Wynters

Years ago, while pursuing a career in acting, I developed severe health problems that the medical profession could not treat successfully. My life took a unique turn as I looked to complementary and alternative medicine. While researching, I discovered the steady, subtle undermining of our health in conjunction with the advent of pesticides, processed foods, unnatural electromagnetic fields, and thousands of chemicals that had not existed on the planet before. These factors and more have contributed to an increasingly toxic environment.

As our exposure increases, the incidence of cancer, immune deficiency, heart disease, diabetes, and other chronic ailments are reaching epidemic proportions. Yet, it is our children who will pay the ultimate price. More than ever, children suffer from headaches, nervous disorders, skin conditions, respiratory problems, and other symptoms that, until now, have been associated with age. They suffer from learning disabilities and behavioral problems that were unheard of years ago.

Anyone with an inquiring mind must ask the question, Why?

The growing number of chemicals and other toxins in our environment are bad enough for adults, but for our children, they can be devastating. Children, whose brains, organs, and systems are still developing up to the age of 21, tend to draw toxins into their developing bodies. Modern toxins in all their forms are one of the biggest deterrents to the health and happiness of our children. But it doesn’t have to be that way.

My personal health challenges led me to make changes in my lifestyle. As I eliminated processed and pesticide-ridden foods, as I got rid of toxic cleaners and personal care products with less-than-healthy ingredients, and as I focused on healthy, supportive relationships, my health returned. My life focus shifted, and I became a naturopath to show others how to reclaim their health.

Why should you have to reclaim your health?

If you are taught from childhood the importance of a healthy, nontoxic lifestyle, your chances of living a long and healthy life are magnified many times. The process must begin when you are young. If my mother had understood the principles of Raising Healthy Children, I might never have experienced my own life-threatening health issues.

Raising Healthy Children is a complete guide for parents interested in giving their children a fair start in life. Nancy Addison has gathered all the essentials and put them together in a beautifully written masterpiece. It includes everything from healthy options in food (with dozens of fun recipes) to creating the best water and selecting personal care products that will support rather than weaken your child’s health. But, one of the most delightful aspects of Raising Healthy Children is seeing into another woman’s experience.

Many mothers have tried to adopt a healthier lifestyle and environment for their children, only to be sabotaged by family, school, and community. It is not easy to be accused of being a fanatic or of depriving your children of unhealthy treats during childhood. Nancy shares her struggles and her successes as she forged ahead, committed to giving her daughter and son the very best. In this book, she shares her experiences teaching the principles of healthy food preparation from gardening to table garnish.

As you read Raising Healthy Children, you will gain wonderful insights into raising children with love. You will catch a glimpse of how a mother’s whole heart can go into the experience. Best of all, you will know you can do it, too!

As a naturopath, much of what I do is educating those who come to me for assistance. Raising Healthy Children is a foundational work for providing both education and the incentive to change. As a free society, we have choices. However, those choices are often made in ignorance without complete or accurate information. The act of choosing is often tainted by those who may not have our best interests at heart. Raising Healthy Children brings much-needed awareness and education to the table.

Our children are endowed with a birthright to live in a clean and balanced environment, to eat nutritious food, to fill their lungs with fresh, unpolluted air, and to enjoy the bounty of our divine heritage. Raising Healthy Children will guide you in helping your children to realize their birthright. Read it from cover to cover, try the recipes, and adhere to the principles. Fall in love with Raising Healthy Children.

Sharyn Wynters is an author and naturopath who advocates whole food nutrition and toxin-free living. Her latest book The Pure Cure: A Complete Guide to Freeing Your Life from Dangerous Toxins delves into the dangers of the toxins in our environment and how to avoid them.

Introduction: My Life Journey with Food, Health, and Family

I grew up in a family of five children on a half-acre lot with parents who loved to garden, cook, and have regular family meals together. It’s no wonder I am now an avid gardener and chef. But that wasn’t always true.

As a small child, I helped my parents with the garden. Many a Saturday morning was spent weeding or watching my father plant another fruit tree. My parents invested hours in the kitchen creating gourmet preserves, dishes, and drinks from the bounty of produce they harvested. Our kitchen was definitely the heart of our home. My siblings and I often helped our mother prepare meals. We were also taste testers for yet one more type of mayonnaise, chutney, sandwich, or dish my father or mother invented that day. A love of cooking, working with the earth, and being creative were given high priority in our lives.

Following Directions

My parents dutifully tried to follow the nutritional guidelines our doctors suggested. My mother bought margarine, vegetable shortening, and fortified bread and milk, believing they were important for our health and well-being. My parents were particularly concerned about proper eating, because when I was two I was admitted to the hospital after the doctor gave me an overdose of penicillin. They were told I would die before the next morning. I received several blood transfusions and bone marrow tests. Well, miracles do happen, and I survived. My father told me that was the night he truly embraced God.

As a result of this incident, though, I was left with acute anemia. Being a skinny, anemic child, I developed an extreme taste for sugar and the energy rush it gave me. It wasn’t unusual for me to have desserts every chance I got. I loved to make sugar and butter sandwiches on soft white bread for an after-school snack. By the time I was in high school, my doctor told my mother that if I wasn’t careful, I would end up with diabetes. My mother dug in and became a strict overseer of everything I put in my mouth. I was given a concerned talk and told exactly what was necessary for me to be healthy. From then on, sweets were kept to a minimum. My mother made high-protein breakfasts, lunches, and dinners for me, which helped me avoid getting diabetes. That’s when I became aware that sugar wasn’t a good choice, and that diet and health are directly connected.

About this time, artificial sweeteners were coming on the market. My doctor told me they were good for people like me who shouldn’t eat normal sugar. So diet sodas became a supposedly healthy drink of choice for me.

Fascination with Food

College offered a new food adventure. I tried to stick to my mother’s healthy guidelines, but at times, peanut M&Ms and fast food won out. During my sophomore year, I lived in London, England. There, I enrolled in classes at Le Cordon Bleu London school of culinary arts and found my element. Food became a fun and delicious adventure. Next, I took Chinese gastronomy courses at the University of London. What better way to learn than cooking gourmet meals for my college class? It was heaven.

After returning to Dallas a few years later, I got married and continued my fascination with food. I wanted to learn everything there was to know about gourmet cuisine. That’s when I was driven to find out how to make the best strawberry soufflé in the world. In fact, I became the soufflé queen, also mastering broccoli soufflés, cheese soufflés, and chocolate soufflés.

Then I began volunteering at the Lighthouse for the Blind, working with a group of older individuals who had lost their vision. We were supposed to help them learn the nuances of surviving and thriving. It was particularly hard for some of them who had once made their living using their sight. Because they couldn’t go for a run or watch TV, many became extremely depressed or suicidal. As an artist and certified art teacher in Texas, I started a pottery class where these folks could socialize and use their creativity. In the class, I taught them how to make simple pieces of art out of clay. They would tell me they could see their art pieces in their mind’s eye and even visualize the color they’d paint them. Creating pottery made them happy, which made me incredibly happy, too.

Dealing with Carpal Tunnel Syndrome

Unfortunately, I was overworking my hands and developed carpal tunnel syndrome. Making a fist or using my hands caused me excruciating pain. Taking a break from teaching pottery, I saw doctors about the pain. They had me wear hand splints and told me I needed cortisone shots. Those painful shots did bring relief for a short while. Then the doctors suggested I have surgery. Rather than agreeing to surgery, I set out to use alternative solutions first. That’s when I started to read in earnest about carpal tunnel and natural ways to heal it.

At the same time, I was learning how to make wonderful cappuccinos and lattes. My brother worked at Starbucks and taught me to use one of its great espresso machines. Drinking at least two lattes a day, I started having severe headaches. My doctor asked me how much caffeine I was consuming. It surprised me to realize I had become a caffeine addict. To deal with this addiction, I went cold turkey and gave up all caffeine for about three months—a habit I didn’t believe I’d ever be able to give up. After a while, I slowly allowed myself one cup of coffee a day. Now, many years later, I don’t drink coffee every day, but I do allow myself to have it occasionally as if it were dessert.

Around that time, I also started studying omega-3 fatty acids. I discovered that when I ate concentrated, nutrient-dense, raw foods daily, and added good oils including omega-3s and evening primrose oil, my hands felt better. How was my diet actually affecting my health? I needed to know!

Motherhood and Weight Gain

The day I found out I was expecting a baby, my husband and I felt thrilled. At the time, I weighed only 100 pounds and suddenly found myself ravenous for food. I couldn’t stop eating. My doctor told me my body was trying to make up for my lack of fat and said not to worry about how much I ate. He didn’t tell me exactly what to eat, except he suggested foods that contained iron, such as liver, because of my acute anemia.

He also said I had hypoglycemia and had to eat even more, so I ate and ate and ate. When we were blessed with a healthy baby girl, my urge to eat quickly disappeared. I was still overweight, though, and needed to get back to my regular weight. The doctor told me not to worry; the weight would come off as I breastfed our baby. He also said I couldn’t get pregnant while I was breastfeeding. Not true. Four months later, I was pregnant again and still overweight. Even though I was ravenous again, I tried not to eat all the time. Again, my doctor told me not to worry. I could eat normally as long as I took my prenatal vitamins. So for the remainder of the pregnancy, I ate voraciously, unable to control the cravings. When I delivered a healthy baby boy, I weighed about 50 pounds more than my average weight. In fact, I was so overweight I actually had three chins!

Determined to lose that weight, I started taking a ballet class two nights a week. I felt self-conscious seeing myself in a ballet studio mirror wearing a leotard made for pregnant women, but I dug in and attended classes faithfully while dreaming of wearing a smaller-sized leotard.

Beyond motivating me, ballet became food for my soul. It strengthened my body’s core. Because I’d had two Caesarean deliveries, my stomach muscles were weak, and my back hurt tremendously. Ballet helped rebuild my stomach muscles, quell my back pain, and improve my posture.

In addition, being with two babies most of my day, I enjoyed being around adults in a different type of environment. I loved the camaraderie of my classmates, and when I lost myself in the dance and music, the rest of the world totally melted away.

I simply love this art form. Taking ballet was one of the best things I ever did for myself.

Love of Animals

About this time, I read a LIFE magazine article about corporate factory farms and the drugs they were giving animals to fatten them faster than ever. The article expanded on the horrific conditions these pigs, birds, and livestock live in. Because of these conditions, they also gave them antibiotics to keep them alive. Years later, I also learned about the environmental destruction and pollution fostered by these types of farms.

I’m an animal lover, and knowing about the cruel treatment of these animals made my heart hurt. So I turned to my husband, an environmental trial lawyer, and told him I could never again participate in purchasing and eating food from these corporations.

My father, who had survived a heart attack when I’d just finished college, developed cancer. I started thinking about my family history of heart disease, cancer, arthritis, and ulcers. I had lost all of my grandparents when they were fairly young.

Sadly, my father died when my son was only one year old. This became a significant turning point for me. Given my family history of heart disease, cancer, and arthritis, and being from Texas, I’d always eaten a Western and Southern diet rich in meat and fried foods.

Members of our family had always done everything the doctor said. But after losing my father, I knew there must be a way to better health. That’s when I resolved to get healthy, stay healthy, and bring up my children to be as healthy as possible. Besides, I wanted to see my grandchildren grow up and to feel well enough to enjoy being with them!

A New Journey to Health

So picture this: I was overweight with hypoglycemia, acute anemia, and a bad case of acid reflux disease. Then I was diagnosed with scoliosis. To begin my new journey to health, I researched everything I could get my hands on about health, healing, and nutrition.

To be on the safe side, I dutifully had my children’s blood and my own checked every year for any kind of deficiency. After one of