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Omega 3 may improve bed wetting

Posted by on Sep 10, 2015 in Studies | Comments Off on Omega 3 may improve bed wetting

Omega 3 may improve bed wetting

Omega 3 Fatty Acids and Bed Wetting

Most children stop wetting the bed before age 5. Many will have nocturnal enuresis (bed wetting) that persists till age 8 or 9. Most will resolve spontaneously by age 11. This problem, while not dangerous, is a considerable emotional stressor for young children who are beginning to have sleep overs with friends or extended family. Many children will hide the evidence (either taking bed clothes to the wash in the middle of the night or even hiding the sheets in the closet) not wanting to upset parents or risk getting teased by friends. 

Traditional Treatment

Pharmacologic

There are only a few drugs that are used to treat nocturnal enuresis. One is a nasal spray called desmopressin (DDAVP) an anti-diuretic hormone. The others fall into a class used to treat depression (tricyclics). Imipramine (a tricyclic antidepressant ) probably works by the anticholinergic effect. These drugs have a common side effect of causing dry mouth and thereby probably also decreasing urine production.

Behavioral

Bed wetting alarms can be somewhat effective but usually the wetting episodes happen in deep sleep and often kids don’t respond to the alarms (often devices that are worn in the underwear and detect moisture). Positive reinforcement (rewarding the child for not wetting the bed) tends to not be very effective in my opinion. Older children are especially motivated not to wet the bed because of the social stress that it causes and yet despite motivation they aren’t able to stop wetting the bed. Decreasing water intake at night can also be ineffective since we tend to have an increase in urine production at night despite decreased intake.

Nutritional

One theory of nocturnal enuresis (bed wetting) is that there is an increase in prostaglandins and these cause the kidneys to excrete more magnesium and sodium. Wherever sodium goes, water is soon to follow. Omega 3 fatty acids (from fish oil) are well known to decrease the production of prostaglandins. In our clinic we frequently use them to decrease inflammation in the body. Omega 3 fatty acids play a critical role in brain development (most of the brain is composed of the fat DHA, a component of fish oil) and therefore may play a role in developing the reflex that prevents urination at night.

Link to study

Primary nocturnal enuresis: omega-3 fatty acids may be of therapeutic value

Blueberry Power Muffins

Posted by on Jun 3, 2015 in Nutrition | Comments Off on Blueberry Power Muffins

Blueberry Power Muffins
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Ingredients
  1. 1 1/3 cups Bob's Red Mill Gluten-Free All-Purpose Biscuit and Baking Mix
  2. 3/4 cup (3 ounces) ground raw almonds
  3. 1/4 cup chia seeds
  4. 1/4 cup freshly ground flaxseeds
  5. 2 teaspoons monk fruit extract
  6. 2 teaspoons aluminum-free baking powder
  7. 1 teaspoon ground cinnamon
  8. 1/4 teaspoon sea salt
  9. 1 1/3 cup macadamia nut oil
  10. 1 tablespoon vanilla extract
  11. 2/3 cup fresh or frozen organic blueberries, thawed if frozen
Instructions
  1. Preheat the oven to 350°F. Line a 12-cup muffin pan with paper liners.
  2. Combine the baking mix, almonds, chia seeds, flax meal, monk fruit extract, baking powder, cinnamon, and salt in a large bowl; whisk well.
  3. Combine the coconut milk, oil, and vanilla extract in a separate bowl. Add the wet ingredients to the dry, and stir with a rubber spatula or wooden spoon until just moistened. Gently fold in the blueberries.
  4. Spoon the batter into the lined muffin cups. Bake until the tops are lightly browned and a toothpick inserted into the center comes out clean, 27 to 29 minutes. Remove from the oven and cool completely in the muffin pan.
Adapted from eg. The Virgin Diet Cookbook
Adapted from eg. The Virgin Diet Cookbook
Prairie Health & Wellness https://prairiehealthwellness.com/

Mango Chia Pudding

Posted by on Jun 3, 2015 in Nutrition | Comments Off on Mango Chia Pudding

Mango Chia Pudding
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Ingredients
  1. One 1.5 oz. package freeze-dried *mangos
  2. 1/2 cup full-fat canned coconut milk
  3. 1 cup plant-based milk (I used homemade cashew milk)
  4. 1 T. maple syrup
  5. vanilla liquid stevia to taste
  6. 1 t. vanilla
  7. 1/3 cup chia seeds
Instructions
  1. In a mini food processor or spice grinder, blitz the dried mango until it becomes a fine powder. In a blender, add the coconut milk, the nut milk, the mango powder, the vanilla and sweetener. Blend until smooth and combined. Pour into a storage container that has a tight-fitting lid. Taste for sweetness. You want this mixture to be pretty sweet because once the chia seeds are added and it chills overnight, it will lose some of its sweetness. Add drops of stevia one by one to taste if it needs more. Add the chia seeds to the coconut milk mixture and stir to combine. Stir again after five minutes and again after another five minutes. Place in the fridge overnight or for several hours so the chia seeds can soak up some of the liquid and swell.
Notes
  1. freeze-dried blueberries, strawberries or other fruits will also work!
Prairie Health & Wellness https://prairiehealthwellness.com/
Heather McDonough – Nutrition Coach and Cooking Instructor Instagram Facebook

Smoked Salmon in Cucumber Cups

Posted by on Jun 3, 2015 in Nutrition | Comments Off on Smoked Salmon in Cucumber Cups

Smoked Salmon in Cucumber Cups
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Ingredients
  1. 8 oz. smoked salmon, chopped
  2. 4 oz cream cheese (I used Kite Hill cream cheese style spread made from almonds)
  3. 4 T. vegenaise
  4. 3 T. chopped fresh dill
  5. fresh ground pepper to taste
  6. 3 organic english cucumbers cut into 1 inch chunks
Instructions
  1. Mix together chopped salmon, cream cheese, vegenaise, dill and pepper until thoroughly combined. With a measuring teaspoon or small melon baller, scoop out a small bit of the cucumber, right in the center of the chunk and place a small amount of salmond dip in the whole. Serve chilled.
Prairie Health & Wellness https://prairiehealthwellness.com/
Heather McDonough – Nutrition Coach and Cooking Instructor Instagram Facebook

Rosemary Roasted Cashews

Posted by on Jun 3, 2015 in Nutrition | 2 comments

Rosemary Roasted Cashews
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Ingredients
  1. 2 lbs. whole raw cashews
  2. 1/4 c. coconut oil
  3. 1 T. finely chopped fresh rosemary
  4. 1 T. kosher salt
  5. 2 t. paprika
  6. 2 t. cracked black pepper
Instructions
  1. Preheat oven to 400. Spread the cashews in a single layer on a very large baking sheet covered with parchment paper or alluminum foil. Roast for 7-9 minutes until the nuts are lightly golden. In a smal saucepan, melt the coconut oil. Add the spices and stir to combine. Place the roasted cashews in a large bowl, pour the coconut oil mixture over the nuts, toss to coat completely, and serve warm.
Prairie Health & Wellness https://prairiehealthwellness.com/
Heather McDonough – Nutrition Coach and Cooking Instructor Instagram Facebook

Tzatziki Dip

Posted by on Jun 3, 2015 in Nutrition | Comments Off on Tzatziki Dip

Tzatziki Dip
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Ingredients
  1. 1 cup raw cashews, soaked for at least 2 hours
  2. 1/2 cup water
  3. 1 T. dried dill
  4. 1 T. olive oil
  5. juice of 1/2 lemon
  6. 3 garlic cloves, pressed
  7. 1 cup grated cucumber
Instructions
  1. Place soaked and drained cashews in blender with the water, dill, oive oil, lemon and garlic. Blend until completely smooth. Grate cucumber and place in a large bowl. Add cashew mixture to the grated cucumber and stir to combine.
Prairie Health & Wellness https://prairiehealthwellness.com/
Heather McDonough – Nutrition Coach and Cooking Instructor Instagram Facebook

Pepperoni Chips

Posted by on Jun 3, 2015 in Nutrition | 1 comment

Pepperoni Chips
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Ingredients
  1. 1 package Applegate Farms Pepperoni
Instructions
  1. Preheat oven to 425. Lay pepperoni slices on a parchment lined baking sheet in an even layer and bake for 8-10 minutes until crispy. Remove from oven, blot the grease with a paper towel, and return them to the oven for 2-3 more minutes until thoroughly crispy.
Notes
  1. Store in an air-tight container for a day or two!
Prairie Health & Wellness https://prairiehealthwellness.com/
Heather McDonough – Nutrition Coach and Cooking Instructor Instagram Facebook