Healthy Kids, Happy Moms

by Sheila Kilbane, MD

  Multivitamin mineral supplements can be made from whole foods or synthetic based, meaning many of the ingredients are manufactured in a lab. My preference is for kids to supplement with products directly derived from food whenever possible.

  Whole-Food Supplement Options

  Hiya Kids Daily Multivitamin

  Greens First Kids

  Garden of Life mykind Organics Kids Multi Gummies

  Vitamin Code Kids Chewable Whole Food Multivitamin

  JuicePLUS

  or

  Multivitamin Mineral Options

  Seeking Health Multivitamin Mineral

  Dr. Mercola Chewable Multivitamin for kids

  Smarty Pants Kids Complete

  Refer to my website sheilakilbane.com/book

  for up-to-date and specific supplement suggestions

  Magnesium

  Magnesium RDA

  AGE MILLIGRAMS (MG) PER DAY

  7 to 12 months 75

  1 to 3 years 80

  4 to 8 years 130

  9 to 13 years 240

  14 to 18 years (male) 410

  14 to 18 years (female) 360

  19 to 30 years (male) 400

  19 to 30 years (female) 320

  30 years + (male) 420

  30 years + (female) 320

  Your child may need a higher dose than what is listed if they have constipation or asthma. Magnesium supplements (in the right form) are safe and well-tolerated. You can dose magnesium to tolerance, which means if the stools become loose, decrease to a lower dose. You may titrate up or down for one soft stool per day.

  Refer to my website sheilakilbane.com/book

  for up-to-date and specific supplement suggestions

  Foods High in Magnesium

  Green leafy vegetables (spinach)

  Nuts

  Seeds (pumpkin, chia, and flaxseed)

  Sodas are high in phosphate which binds to magnesium, rendering it ineffective.

  Many children (and adults) don’t eat these foods on a daily basis, so magnesium supplementation can be extremely helpful. Many of the kids in my practice are on a magnesium supplement.

  Zinc RDA

  AGE DOSE

  0 to 6 months 2 mg

  7 to 12 months 3 mg

  1 to 2 years 3 mg

  4 to 8 years 5 mg

  9 to 13 years 8 mg

  14 to 18 years (male) 11 mg

  14 to 18 years (female) 9 mg

  19 years + (male) 11 mg

  19 years + (female) 8 mg

  Do not give zinc longer than two months unless you are doing it in conjunction with your child’s doctor.

  Refer to my website sheilakilbane.com/book

  for up-to-date and specific supplement suggestions

  Foods High in Zinc

  Oysters

  Beef

  Crab

  Pork

  Chicken

  Pumpkin seeds

  Cashews

  Almonds

  Chickpeas

  Oats

  acknowledgments

  MY FIRST AND BIGGEST thank you is to my parents. Through their example, my four siblings and I learned how to live a life of service. I am forever grateful for their love and unconditional support in every way, shape, and form. They made me feel like I could do anything. They attended every single basketball game and track meet I ever participated in. They have been the constant presence of stability in my life. They even unpacked and organized my entire medical school apartment! They gave me business advice when I asked for it and a place to retreat when I needed a rest. Any success I’ve had in business and in life has been built on the foundation they created. I owe my ability to follow my gut to them. Best of all, they are quick-witted, fun, and know how to really enjoy life.

  I have massive gratitude for the most supportive siblings, Karen, Tommy, Susan, and Michael, and my two in-laws, Pat and Lauren. They make me laugh, keep me humble, continue to call me by my childhood nicknames, and best of all, they have been my biggest cheerleaders from the get-go—thank you! This gratitude extends equally to each of their children, my dear nieces and nephews: Sean, Momo, Kathleen, Keara, Holden, Aidan, Liam, and Conor. This crew is amazing, and I have a really cool and unique bond with each of them. They are a big part of the fabric of my life, and I love them each to the moon and back!

  My nephew Liam, my sister Susan, and my mother get a special shout-out for their editing prowess. I originally wrote this book in 2016 and, when I decided to revise it, I was on vacation with the entire clan. In the evenings, after everyone had gone to sleep, Liam, Susan, and my mother would sit with me at the long, wooden kitchen table in our cottage. They listened as I read aloud, offering me great suggestions, insights, and edits. Many Zoom calls later, we made it through the entire book.

  Deb Allen is the integrative pharmacist who works with me in my private practice. This book took on a level of excellence that would not have been possible without her input, care, and brilliance.

  My “extended family” here in Charlotte—the Schmelzers, Audinos, Mitras, Regans, Faircloths, Evans, Daniels, and Bumgarner-Phadkes—have listened to me yammer on about food and children’s health for years. I couldn’t be more grateful for all the belly laughs at the expense of two food categories, dairy and gluten. And an extra-special mention goes to John Evans for his gracious and copious editing. The man can find the most mundane grammar errors ever.

  My dear friend Kristen Oliver taught me powerful tools to shift the way I experienced life. These concepts have allowed me to create things I never dreamed possible, including this book.

  My incredible writing coach, Tamela Rich, provided the encouragement I needed to begin this journey. The mastermind group she led with four amazing women—Cathy, Lynne, Lou, and Suzanne—honed my writing skills. Tamela stepped in when I thought the book was almost finished but was twice as long as it needed to be. She spent hours in person and on Zoom, doing powerful developmental editing with me and helping make the book what it is today. Her patience, grace, and brilliance carried me across the finish line.

  My rock star agents, Steve and Jan, believed in my work and my mission, and led me to the dream team at Harper Horizon: Andrea, Amanda, John, Leigh, and Jeff. Andrea, my publisher with Horizon, has been supportive beyond what I ever could have imagined. She clearly cares about the health of our children and has done everything in her power to set this book up to help as many families as possible. I forged an immediate bond with my Horizon editor, Amanda, whose guidance and patience were paramount when I began this process. Her insight to lobby for a full-color book has led to this beautifully finished product. The colorful images that the talented Sara Stanley created will make all the difference in the world to readers. My copyeditor, Leigh, graciously went above and beyond to ensure all the images and icons were placed correctly. Under Jeff’s guidance, the Neuwirth & Associates team knocked it out of the park with the book design. And John with Horizon made our marketing calls feel like a mini pep rally.

  This book became a reality only because of the outstanding team we have at Infinite Health, PLLC, current and past: Deb, Isabella, Lauren, Chloe, Angel, Katherine, Jennifer, Tim, Darrell, Andy, Braden, and Brendan. Each of them brings their unique gifts so we are able to serve hundreds of children each year. A special thanks to Jennifer, who took a jumbled stack of writing and walked me right through my writer’s block.

  Thank you to the great friends I have from every phase of my life. Kathy, Becky, and Wendy, and all the Random House Girls from our undergrad days at Miami University, who keep me feeling like I’m mentally twenty-one. My medical school friends, who kept me laughing through our four years together. My residency friends, who became my family and will always hold a sacred place in my heart. My yoga friends—what can I say?—they helped me see the world through a different lens.

  Professionally, many brilliant people have mentored me and have touched my life deeply. My high school biology teacher, Mr. Hunt, taught my favorite science class
es. Dr. John Stang’s caring approach to medical student education was over-the-top incredible. Rest in peace, Dr. Stang. Cheryl Courtlandt, MD, and Amina Ahmed, MD, were great role models during residency.

  Russ Greenfield, MD, and Shirley Houston, MD, are the father and mother of integrative medicine here in Charlotte, and both of them provided me with mentorship. Russ ultimately led me to the Andrew Weil Integrative Medical Fellowship, which changed my life forever.

  I must mention the phenomenal integrative community here in Charlotte. We have a robust community of practitioners that has always kept me going. I send an extra dose of gratitude to my inner circle of health coaches, who created the delicious recipes in section III: the amazing sisters, Adri Warrick and Carolyn Hallett, as well as the one-of-a-kind Haynes Paschall. I have such admiration for the way all three of these women courageously continue to advocate for the health of children and families.

  And lastly, thank you to Paul Smolen, MD (Docsmo). He has been a supportive figure for me over the past ten-plus years and has helped me realize it is okay to speak up about the powerful role nutrition plays in children’s health.

  notes

  INTRODUCTION

  1.Davis, K., et al. “Mirror, Mirror on the Wall, 2014.” Update: “How the U.S. Health Care System Compares Internationally.” The Commonwealth Fund. June 2014. Accessed Feb 13, 2016. http://www.commonwealthfund.org/publications/fund-reports/2014/jun/mirror-mirror.

  2.Davis, K., et al. “Mirror, Mirror on the Wall, 2014.”

  3.Davis, K., et al. “Mirror, Mirror on the Wall, 2014.”

  4.OECD (2015), Health at a Glance 2015: OECD Indicators, OECD Publishing, Paris. Accessed February 13, 2016. doi: 10.1787/health_glance-2015-en.

  CHAPTER 1

  1.Zahran, H. S., et al. “Vital Signs: Asthma in Children—United States, 2001–2016.” Morbidity and Mortality Weekly Report 67, no. 5 (2018): 149–155. doi:10.15585/mmwr.mm6705e1.

  2.Silverberg, J. I., and Simpson, E. L. “Associations of Childhood Eczema Severity: A US Population-Based Study.” Dermatitis 25, no. 3 (2014): 107–114. doi:10.1097/DER.0000000000000034.

  3.Teele, D. W., et al. “Greater Boston Otitis Media Study Group. Epidemiology of Otitis Media During the First Seven Years of Life in Children in Greater Boston: A Prospective, Cohort Study.” Journal of Infectious Diseases 160, no. 1 (1989): 83–94. doi:10.1093/infdis/160.1.83.

  4.Taylor-Black, S. A., et al. “Prevalence of Food Allergy in New York City School Children.” Annals of Allergy, Asthma & Immunology 112, no. 6 (2014): 554–556. doi:10.1016/j.anai.2014.03.020.

  5.Hill, I. D., et al. “NASPGHAN Clinical Report on the Diagnosis and Treatment of Gluten-related Disorders.” Journal of Pediatric Gastroenterology and Nutrition 63, no. 1 (July 2016): 156–65. doi: 10.1097/MPG.0000000000001216.

  6.Childhood Obesity Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/obesity/data/childhood.html. Published June 24, 2019.

  7.Currie, J., Stabile, M., “Mental Health in Childhood and Human Capital.” National Bureau of Economic Research. Working Paper 13217. https://www.nber.org/papers/w13217.pdf.

  8.Lebwhohl, B., et al. “Mucosal Healing and Risk for Lymphoproliferative Malignancy in Celiac Disease. A Population-based Cohort Study.” Annals of Internal Medicine 159, no. 3 (2013): 169–175.

  9.Lebwhohl, B., et al. “Mucosal Healing and Risk for Lymphoproliferative Malignancy in Celiac Disease.”

  10.Lebwhohl, B., et al. “Mucosal Healing and Risk for Lymphoproliferative Malignancy in Celiac Disease.”

  11.Dolinoy, D. J., et al. “Epigenetic Gene Regulation: Linking Early Developmental Environment to Adult Disease.” Reproductive Toxicology 23, no. 3 (April 2007): 297–307. https://doi.org/10.1016/j.reprotox.2006.08.012.

  12.Jirtle, Randy L., et al. “Environmental Epigenomics and Disease Susceptibility.” Nature Reviews Genetics 8, no. 4 (April 2007): 253–62. https://doi.org/10.1038/nrg2045.

  13.Waterland, Robert A., and Randy L. Jirtle. “Transposable Elements: Targets for Early Nutritional Effects on Epigenetic Gene Regulation.” Molecular and Cellular Biology 23, no. 15 (August 1, 2003): 5293–5300. https://doi.org/10.1128/MCB.23.15.5293-5300.2003.

  CHAPTER 2

  1.Castro-Rodrigues, J. A., et al. “A Clinical Index to Define Risk of Asthma in Young Children with Recurrent Wheezing.” Am J Respir Crit Care Med 162, no. 4 part 1 (October 2000): 1403–1406. Accessed February 15, 2016. 10.1164/ajrccm.162.4.9912111.

  CHAPTER 3

  1.Hijazi Z., et al. “Intestinal Permeability Is Increased in Bronchial Asthma.” Arch Dis Child 89 (2004): 227–229.

  2.“5 Things to Know About Triclosan.” U.S. Food & Drug Administration. May 16, 2019. https://www.fda.gov/consumers/consumer-updates/5-things-know-about-triclosan.

  3.Okada, H., et al. “The ‘hygiene hypothesis’ for autoimmune and allergic diseases: an update.” Clin Exp Immunol 160, no. 1 (2010): 1–9. doi: 10.1111/j.1365-2249.2010.04139.x.

  4.Benbrook, C. “Trends in Glyphosate Herbicide Use in the United States and Globally.” Environ Scie Eur 28, no. 3 (2016). https://doi.org/10.1186/s12302-016-0070-0.

  5.“Outpatient Antibiotic Prescriptions—United States, 2015.” Centers for Disease Control and Prevention. Accessed Jan. 25, 2018. https://www.cdc.gov/antibiotic-use/community/pdfs/Annual-report-2015.pdf.

  6.National Research Council (U.S.) Committee to Study the Human Health Effects of Subtherapeutic Antibiotic Use in Animal Feeds. The Effects on Human Health of Subtherapeutic Use of Antimicrobials in Animal Feeds. Washington (D.C.): National Academies Press (U.S.), 1980. Appendix K, Antibiotics In Animal Feeds. Available from https://www.ncbi.nlm.nih.gov/books/NBK216502/.

  7.Bowen, Alison. “1 in 3 U.S. Women Have C-sections. How Chicago Doctors Are Working to Change That.” Chicago Tribune. May 15, 2017. https://www.chicagotribune.com/lifestyles/health/ct-cesarean-sections-births-health-0515-20170515-story.html.

  8.Fassano, A. “Leaky Gut and Autoimmune Diseases.” Clin Rev Allergy Immunol 42, no. 1 (February 2012): 71–78. Accessed March 16, 2016. doi: 10.1007/s12016-011-8291-x.

  9.Fassano, A. “Leaky Gut and Autoimmune Diseases.”

  CHAPTER 4

  1.Sanchez, Albert, et al. “Role of Sugars in Human Neutrophilic Phagocytosis.” The American Journal of Clinical Nutrition 26, no. 11 (November 1, 1973): 1180–1184. https://doi.org/10.1093/ajcn/26.11.1180.

  2.Di Costanzo, Margherita, and Roberto Berni Canani. “Lactose Intolerance: Common Misunderstandings.” Annals of Nutrition and Metabolism 73, no. Suppl. 4 (2018): 30–37. https://doi.org/10.1159/000493669.

  3.Di Costanzo, Margherita, and Roberto Berni Canani. “Lactose Intolerance: Common Misunderstandings.”

  4.“Celiac Disease Facts and Figures.” Celiac Disease Center, The University of Chicago Medicine. https://www.cureceliacdisease.org/wp-content/uploads/341_CDCFactSheets8_FactsFigures.pdf.

  5.“Celiac Disease Facts and Figures.”

  6.Di Costanzo, Margherita, and Roberto Berni Canani. “Lactose Intolerance: Common Misunderstandings.”

  CHAPTER 5

  1.Sengar, G., Sharma, H. K. “Food Caramels: A Review.” J Food Sci Technol 51, no. 9 (2012): 1686–1696. doi: 10.1007/s13197-012-0633-z.

  2.Akbaraly, Tasnime N., et al. “Alternative Healthy Eating Index and Mortality over 18 Years of Follow-up: Results from the Whitehall II Cohort.” The American Journal of Clinical Nutrition 94, no. 1 (July 1, 2011): 247–53. https://doi.org/10.3945/ajcn.111.013128.

  3.Belin, Rashad J., et al. “Diet Quality and the Risk of Cardiovascular Disease: The Women’s Health Initiative (WHI).” The American Journal of Clinical Nutrition 94, no. 1 (July 1, 2011): 49–57. https://doi.org/10.3945/ajcn.110.011221.

  4.Fryar, Cheryl D., et al. “Prevalence of Overweight, Obesity, and Severe Obesity Among Children and Adolescents Aged 2–19 Years: United States, 1963–1965 Through 2015–2016.” National Center for Health Statistics. September 2018. https://www.cdc.gov/nchs/data/hestat/obesity_child_15_16/obesity_child
_15_16.htm.

  5.“Get the Facts: Sugar-Sweetened Beverages and Consumption.” Centers for Disease Control and Prevention. November 18, 2020. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html.

  6.Sanchez, Albert, et al. “Role of Sugars in Human Neutrophilic Phagocytosis.” The American Journal of Clinical Nutrition 26, no. 11 (November 1, 1973): 1180–84. https://doi.org/10.1093/ajcn/26.11.1180.

  7.Jastreboff, Ania, et al. “Altered Brain Response to Drinking Glucose and Fructose in Obese Adolescents.” Diabetes 65, no. 7 (July 2016): 1929–39. https://doi.org/10.2337/db15-1216.

  8.Beilharz, Jessica, et al. “Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions.” Nutrients 7, no. 8 (August 12, 2015): 6719–38. https://doi.org/10.3390/nu7085307.

  9.Ward, Zachary J., et al. “Simulation of Growth Trajectories of Childhood Obesity into Adulthood.” New England Journal of Medicine 377, no. 22 (November 30, 2017): 2145–53. https://doi.org/10.1056/NEJMoa1703860.

  10.Ruiz-Ojeda, Francisco Javier, et al. “Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials.” Advances in Nutrition 10, suppl. 1 (January 1, 2019): S31–48. https://doi.org/10.1093/advances/nmy037.

  11.Micha, Renata, et al. “Processing of Meats and Cardiovascular Risk: Time to Focus on Preservatives.” BMC Medicine 11, no. 1 (December 2013): 136. https://doi.org/10.1186/1741.

  12.Micha, Renata, et al. “Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes—An Updated Review of the Evidence.” Current Atherosclerosis Reports 14, no. 6 (December 2012): 515–24. https://doi.org/10.1007/s11883-012-0282-8.