Simple Steps to AD/HD Dietary Success
(From Dr Amen's Book Healing ADD (http://www.addforums.com/forums/showthread.php?threadid=155))

1. Eat three meals a day and one or two snacks

2. Eat Protein at each meal.

3. Increase the ammount of complex carbohydrates in your diet.

4. Watch fruit and fruit juice intake.

5. Reduce or eliminate most simple carbohydrates.

6. Increase the ammounts of omega-3 fatty acids in your diet.

Sounds good....and I might like to add fresh fruits and veggies....lots of each...daily.....and drinking lots of water too.....:)

I don't find anything useful at all in that.
It doesn't matter what diet you are on, you just need to stick to it and exercise - those are the difficult things, sticking to it.

Paul,

This isn't really a diet. These are steps to take that Dr Amen who has done extenisive research on the brain suggests will help people with AD/HD.

According to him the types of food we eat really do matter. His books explains it in more detail too. If you ever get the chance I highly reccomend reading his book Healing ADD.


Joan he does also suggest drinking more water and eating more veggies. He doesn't say not to eat fresh fruit but to be aware of the sugar in the fruits and in carrots.

The sugar in carrots is extremely minimal....and nutrients in them are many many....and research is finding more of them every day:)

My opinion: I agree with Dr. Amen's saying to watch or limit intake of fruit juice.....(esp. in kids)....I think sugar in fresh fruits however is generally not a problem for most people....it certainly doesn't raise blood levels of glucose terribly quickly....and again the fiber component, satiety value for very few calories, and multiple nutrients that research is finding in fresh fruit....makes eating only positive....

Paul: also agree with you...sticking to a plan is half the battle...especially around times when excuses to go off can easily be rationalized....such as graduations, father's day, etc.:)

What exactly is the benefit of eating this way ?

Do you mean according to Dr. Amen????? I don't know Barbette myself.....I haven't read any of his stuff......he may see some connection between the simple sugars worsening ADD symptoms....the rest of his recommendations -- I don't know the rationale.....or the benefit....

Incidentally, there has been no provien scientfically based research done on the best diet for ADD...just some theories and suggstions...and I think Dr. Amen's words are just these...theories and suggestions....

Originally posted by joanrdtobe
Do you mean according to Dr. Amen????? I don't know Barbette myself.....I haven't read any of his stuff......he may see some connection between the simple sugars worsening ADD symptoms

OH NO, me an ADDer and a chocco-holic....mmmmmmm...choccclllllaaaattteee ;)

I am on a diet at the moment (finding it hard), so I have to stay away from chocolate, cos once I get the taste for it, I go into a chocolate binge frenzy :(

Personally I feel better when I eat this way.

Dr Amen has actually done brain scans of people who eat this way too. Their brains have a similar change as those who have found the correct medication and/or nutritonal supplements.

One of his main points is that we don't eat enough protien especially in the morning. Many people tend to either not eat breakfast at all or eat a donut, bagel, etc. I don't think he is saying that carbs themselves are really bad for AD/HD but that many people eat too much of them and don't balance them with enough protien or other nutrients. Our brains need the chemicals in the protien to function correctly.


The actual diet or eating program that Dr Amen reccomends is the Barry Sears Zone Program.




Joan is correct that while his brain scans are a great tool. His ideas are only theories. But, so is just about everything else that has to do with AD/HD too. His work actually has more evidence with pictures of the brains than a lot of the other AD/HD research out there.

I'm just finishing up reading Dr. Amen's book.

I've noticed that if I carbo-load at lunch or breakfast, the rest of the day is pretty much screwed...

I had hot dogs for lunch today instead of the usual rice, got an important application done at work, did all the dishes in the sink, cleaned the kitchen sink and floor, did three loads of laundry, then got out the ramp and loaded two of the motorcycles and tires into the truck to get new tires installed tomorrow. Yes, I'm proud of me... ;) This is one of the more productive days that I've had recently.

Next, I'm going to buy some of that protein powder stuff and start working out. Hopefully it will help me focus more consistently. I got whipped badly last time out at the track, and I know that it was lack of focus.... Gotta fix that!

His advice on diet seems to be working. (At least for me.) YMMV, but it's worth a try.

Best of luck,

Legion

Uh Legion, that could've been a placebo effect, lol. Hotdogs will not do all of that?....right?

Was it the Hot dog or the lack of rice??

I am 90% sure that the simple carbs are a problem.

I have noticed that if my only choice is no breakfast or a bagle, I actually function better with no breakfast. And if I have eggs, it is a much more productive day.

We have been giving my son alternatives to breakfast cereal before school and he is doing better.

I drink Ensure Protein in the am with a bowl of cereal. Last week I couldn't get to the store and ran out of Ensure for 4 days. I was a LAZY girl those days. It definitely makes a big difference. During the day I try and snack on stuff like peanuts or fruit instead of what I used to have - vending machine candy or chocolate.

Hi Livingwithadd,
What are fruit juices not so good? I've taken to V8 citrus and drink that in the morning too and when I get home from work. Is that not so good for me?

:o) - vero

I know NOTHING about food and nutrients... except that eating in general is a good thing to do.

what is the problem with fruit juices? Is it the sugar? and what is wrong with sugar? And why does protien help while simple carbs are bad?

Or is it really not so much that some are bad and some are good... but more that you have to have the right proportions? (I keep thinking about that food pyramid... isn't the largest group the one with bread and grains? I thought those were simple carbs?)

The problem with simple carbs (sugar, fruit juice, etc.) is that they contain sugars that raise your blood sugar quickly, then let it drop within a short amount of time. These fluctuations in blood sugar are not good for the ADD brain! Protein and complex carbs are absorbed more slowly, and cause a slow, sustained rise in your blood sugar, so that you feel sharper and have more energy. If you're going to have some simple carbs, it's better to combine them with other foods like proteins, complex carbs, or a small amount of fats, so that you don't experience a big letdown in energy later.

When you hear people talking about "glycemic index," this is what they're really talking about... choosing foods that will give you energy and keep your blood sugar stable.

Listen to Krisp - I have diabetic tendencies in my family tree and she knows what she's talking about (and explained it much better than I could).

I have been at a loss to find a high protien food to eat in the morning that does not require cooking.
Sure, I can cook, but it is not in my current routine (sp?).

I have tried protien bars, but at half way though, that protien bar flavor starts to get to me.

The atkins style drinks are OK, but I become hungry too early and end up with vending machine cany bars at 10 AM.

Is beef jerky or my only non-cooked option? lol.
I was thinking of getting a dehydrator to make my own. (cheaper and I can use less salt)

Steveb-
Do you like fish? I picked up some canned sardines and herring from a local healthfood store.(I think you could get this at your supermarket, also)
Tuna works, too.
I made the mistake of eating some with my fingers the other day,though.(
Bad idea! Didn't like the way it made me smell

-songwriter

Tuna is a great idea.

I am sure I would have used my fingers too. thanks for the warning.
My wife and I decided to hard boil eggs every couple days to eat in the morning.
We haven't been too consistent with it, but eggs are easy for me to grab and eat in the car on the way too work.

Luckily, my wife is also in need of more protien, so I am not going this alone, or going opposite of the family's eating. She had bariatric surgury last year and needs more protien than normal.

They have the tuna now in these pouches, so you don't have to drain. I carry one along with me usually and keep a long spoon handy. They have some new flavors that are pretty good-hickory smoked and such.
I bought some of those pickeled eggs, they have some wierd colorings and preservatives though. Occassionally I just grab one out of the jar when I am rushing off with my usual empty stomach.

Protein shakes are another good breakfast--I don't like the powder, but you can use silken tofu, fruit, milk, and ice to make a smoothie with a good amount of protein. You can throw ice cream or yogurt in there too if you like (I go for ice cream, because I'm trying to gain weight).

I was (for a while) eating that, and a sandwhich (or two) made of whole wheat bread, peanut butter, banannas and honey in the morning. I had much more energy.

Probably the sugar content isn't the best--I love sugar though! Sweet stuff,mmmmm. Can't live without it.

I like the idea of the diet, but not limitiing fruits and fruit juices. I don't drink soda, so tea and juice are pretty much it for me. I'll drink water some during the day, but I don't like it that much, so...

And I can't imagine limiting fruit. I'm on a high fiber diet as well (other health issues) so, fruit is great. Plus, I just love it. So good.

It is good to have some carbs in the morning though; your body is programmed to want carbs in the morning to give you energy to get you going. The thing is, most people end up having ONLY carbs and getting that 'jump start' energy but nothing to sustain them past it.

I've had a very poor diet for most of my life. Junk food is one of the primary food groups, right?

In my opinion, there is *way* too much to have to understand about a proper diet. Too many terms, too much math, too many diverging opionions to make it all make sense.

Is there a *simple* and *productive* way to ensure a proper diet?

I've had a very poor diet for most of my life. Junk food is one of the primary food groups, right?

In my opinion, there is *way* too much to have to understand about a proper diet. Too many terms, too much math, too many diverging opionions to make it all make sense.

Is there a *simple* and *productive* way to ensure a proper diet?
mbahr, may i join you in asking this?
:D

I spoke to my doc about diet needs, he suggested taking in at least 250 kilo-cals in the am (at least) to get your body out of a storage state. The first thing you eat of the day go straight to "fat depot" storage. The next meal of the day you get enery from to fuel your brain, the add brain tends to over consume it's fuel, so basically we are always running on empty. He also, suggested a complex crab with dinner, gave an example it he was going hiking the next day he would have a big spaghetti meal so he would have some fuel in the am. The diet above is close to or basically what my doc suggested for me.

Just my little input here...heh...

A couple of weeks ago, I finished reading Dr. Phil's Ultimate Weight Loss Solution. I've been overweight for most of my life, and from hearing about how great this book has worked for some, I decided to give it a go.

Now, lot's of people can't stand Dr. Phil...etc.etc...but for me this eatting plan has not only helped me get my weight loss goal established and plan set out...but it's also helped me feel better both physically and mentally. I think in essence the plan grasps so much about everything you hear about good nutrition, etc....

Just a little back ground...the book is set up in a few sections..called Keys (all very easy to follow and very helpful)....you read and follow his steps to get past different stages of planning for overall health and weightloss - goal setting, establishing positive thinking (not just about food but about life in general), how to conquer emotional eatting (taking back control), reestablishing a no-fail environment to keep triggers at bay, combatting impulse eatting and bad eatting habits, nutrition (which I'll get into more in a minute), exercise, and support...all working together to help reach weightloss goals and maintain them for healthier living...etc....

NOW...onto my thoughts with all of this from an ADD prospective....

So far this plan is working great for me weightwise, healthwise, and in just all-around well-being. Weightwise, I have lost 4 lbs of my goal of 100. Yes, I am almost 100 lbs overweight though I am told I don't look it...the scales tell me otherwise! And having used food as my "drug of choice" for so long, it's helped me start to win the battle over my binge eatting tendencies.

Healthwise, I notice I am not as sluggish...even when I don't exercise because the food plan is SO nutritious, etc... I also notice that a lot of my past cravings have ceased to exist....before I was a mega sugar addict...I HAD TO HAVE sweets everyday! Now, I can go a whole week and not really care for sweets. ALSO..and big part here, I have noticed that my alertness levels and overall mood have gotten so much better! I had run out of my concerta for a week...and even though there was still some bonkeryness from being temporarily out of it, in general I didn't break down like I normally would have without my meds. I guess it's not only due to healthier eatting, but also from just the guidance he gives in the book about positive thinking, etc....

Now....about the nutrition part which is more of what this thread is about.....
Dr. Phil has consulted with dieticians, physicians, etc...to compile what he has in his book about nutrition. The plan is really simple. In the back of the book he has 2 lists....basically good foods and bad foods. The "good" food list is the one that the majority of your diet should consist of....these are foods that yield a higher nutrient value with a decent calorie content. These are also not "easy" foods...most are things that take effort to prepare. Not easy convenient foods that are usually not very good for you anyway. Guess it's primarily a back to basics approach to food...but then think about it...there's so much processed stuff now a days....everything's too easy for us to just order and eat and lots of it's not very good for us. LOL

Anyway....He teaches a lot about making better food choices, finding foods that help fill you up and keep hunger at bay without sacrificing taste and nutrition. He doesn't even make one count calories, etc...because if you are just following the basic plan...eatting the right foods in decent portions....it's balanced, not overdone, and satisfying.

Here's the plan, and an example of how I implement it...using foods primarily from his good food list.

Breakfast (Fruit, protein, cereal or bread, milk) I'll have a bowl of shredded wheat with bran and skim milk(add a little splenda and it tastes almost like frosted mini wheats without all of the sugar), a couple of slices of turkey bacon, a small orange. I also have some water and my meds. :D

Morning snack (fruit, milk) A half a cup of fat free low sugar vanilla yogurt with some sort of fruit cut up in it...or maybe some sugar free fruit preserves....VERY SWEET and yummy! And some water.

Lunch (protein, vegatables, grain/bread/starch) Well, let's see...sometimes I mix this up, as I am trying not to eat as much bread as I used to...but like the other day, I had some tuna mixed with low fat mayo and dill relish. Ate it with one slice of whole wheat bread with added fiber (made small sandwich with some of the tuna and the bread, ate rest of tuna with fork) and a bunch of celery sticks on the side. Other days, I might make a salad of lettuce, garbanzo beans, sundried tomatoes and balsamic vinegar and olive oil dressing. And some water

Afternoon snack...basically like morning snack. Might have some raw veggies instead, or maybe some sugar free jello...something to tide me over until I've finished cooking dinner. And some water.

Dinner (same as lunch plan for food types) I usually get very into making our dinners. heh For instance. I might pan cook some lean pork or beef tenderloins (using cooking spray or olive oil)....season them with pepper, paprika and thyme...YUM. Maybe have some brown rice on the side. Make a couple of different types of veggies...maybe some steamed broccoli, brussel sprouts, green beans, other types of beans...etc....
And here's a hint, if you don't like veggies by themselves..top them with some fat free dressing of any kind YUM. and maybe have a sugar free beverage like crystal lite, or something like that

Now the plan doesn't call for anything after dinner, but often I am up late at night...I used to get really bad food cravings before and would binge like mad. Now if I feel I need something, try to have a fruit, or the like. And about his "bad" food list. He goes on to mention that yes, these are foods to stear clear of because of high calorie, low nutritional value. BUT he does say, hey, if you are really craving something, or whatever, allow yourself a little bit..no need to binge, or go crazy...it's all about learning to be sensible and not letting these foods make up the majority of your diet.

Part of the thing about this food plan (for all the carb folks out there), he does stress the need to stay away from white bread products (don't have as much nutritional value as whole grain ones) and rely more on whole grain type bread products like brown rice, spinach pasta, wheat bread, whole grain cereals. and of course there's lots of fruit and veggies in the plan which give energy and nutrients without a lot of calories, etc.

Well, I said all of this to say that, personally, this total plan, mostly the food part, but other parts as well, has helped me feel better not just physically but mentally as well. It's pretty straight forward, and not gimmicky and is pretty much anything you'll find in any healthy eatting plan. Even people who are not looking to lose weight, but just wanting to eat healthier, or even just do some informative reading would get a lot out of this book. But, I have to say that after eatting this way (which is much better than the way I was eatting before...too much fat and sugar) for a few days, I felt so much better...and it's not hard to follow. Following this plan has also allowed me to better listen to my body and what it needs, not just what I want LOL

AND, in learning about making better choices with food and exercise, I am learning also to make better choices and be more positive about other areas of my life.

Well, if this helps anyone out there...wonderful! :D now excuse me, I need my morning snack :D

Maybe this explains why low-carb never worked for me...after about 4 weeks doing low-carb i felt terrible, only lost 2 pounds, had no energy. Everyone else i know who tried it thought i was the best thing they ever did. Noooooo! not me i'm going to give dr. amens a try...now my goal is just keep my energy up.

no offense jamie...can't do anything that involves dr. phil.

ummm...pretend his name is Dr. Amen :p Well, as an aside here...because the program/lifestyle change is working for me, think Dr. Phil should change his name to Dr. AMEN :P heheheh

ummm...pretend his name is Dr. Amen :p Well, as an aside here...because the program/lifestyle change is working for me, think Dr. Phil should change his name to Dr. AMEN :P heheheh
I'll give it a couple monthes...see if you stick with it.

Gee, thanks for the encouragement....

Another thing I am relearning is that no one is responsible for my health and well-being but ME. I can place the blame on everything from temptations, to other people, to whatever...but what it all boils down to is I alone make the decisions to help myself. I can either follow the road that leads to self destruction, or I can follow the one that leads to health and feeling great.

Why give up something that works? LOL

One more thing...

It's not about "sticking to it"...it's about reprogramming myself to eat like God, nature, whatever, intended. I've programmed myself in the past to eat junk nonstop...THAT is not nature, good, or gonna make me happy in the long run. It's about continuing to make wise choices about food, ex, thinking, etc.... until it happens naturally....until it's what keeps me healthy and on the right track.

"and even though there was still some bonkeryness from being temporarily out of it"

Bonkeryness.... what a great word Jaime!!! I love it!

I've been eating more-or-less along Dr. Amen's recommendations for a few days now, I feel much, much better actually but it still isn't enough for me.

I've been trying this for a few days now and i feel better, energy is up, i don't get lulls in focusing like i used to, and i actually find myself eating less and not being as hungry.