Food Introduction Schedule For Infants

6 MONTHS FOODS

At 6 months, foods are introduced into the breast feeding regime. Several qualities are desirable: 1) Generally, hypoallergenic foods should be used; 2) Easy chewability; 3) reasonably iron-rich (but not high iron); 4) Adequate fiber and fluid levels for the health of the colon.

1. Prunes: Fiber, Iron, Vitamin C, Fluid, Calcium
2. Cherries: Fiber, Iron, Vitamin C, Fluid
3. Banana: Potassium, Iron, Chewability
4. Blackberry: Fiber, Iron, Vitamin C
5. Carrot (cooked/mashed): Fiber, Carotenes, Calcium
6. Mung Bean Sprouts (blended): Iron, Bulk
7. Cauliflower (cooked/mashed/blended): Iron, Bulk, Calcium
8. Applesauce: Pectin, Fluid, Fruit sugars
9. Grapes: Vitamin C, Fluid, Fruit sugars
10. Yam: Carbohydrates, Carotenes, Potassium
11. Pears: Vitamin C, Fiber, Fruit Sugars
12. Kiwi: Vitamin C, Fluid, Enzymes
13. Green Peas: Iron, Fiber, Chlorophyll, Calcium

9 MONTHS FOODS

Substantial growth and maturation of tissues occur at 9 months. Iron and zinc foods are emphasized as well as maintaining hypoallergenicity in food choices. High bulk and fiber are encouraged for good intestinal health. The intestinal bacteria change as we add more foods from bifidobacterium bifidus to E. Coli to lactobacillus species. A high fiber diet encourages smooth transformation to these bacterial types. Introduce foods one at a time, watching for reactions such as diaper rash, behavioral changes, skin rashes, ear infections, runny nose, etc.

1. Papaya: Vitamin C, Enzymes
2. Oatmeal: Zinc, Protein, Fiber
3. Lima Beans: Zinc, Protein
4. Split Pea soup: Zinc, Protein
5. Mashed Potatoes: Complex carbohydrates, Potassium
6. Basmati Rice: Complex carbohydrates, Protein, Fiber

12 MONTHS FOODS

These foods are high in zinc, fiber, and complex carbohydrates. Again, watch  for allergic or sensitivity reactions to foods, such as skin rashes, runny noses,behavorial changes, etc. Protein and Iron are also emphasized.

1. Acorn Squash: Carbohydrates, fiber, Carotenoids
2. Blackstrap Molasses: Iron, Magnesium
3. Tofu: Protein
4. Asparagus: Fiber, Protein, Vitamin A, Niacin, Potassium, Manganese
5. Avocado: Monosaturated fats
6. Barley: Carbohydrates, Phosphorous, Magnesium, Protein
7. Spirulina: Protein, Chlorophyll
8. Brown Rice: Carbohydrates, Protein, Fiber, B vitamins, Phosphorous, Potassium, Vitamin E
9. Swiss Chard: Magnesium, Fiber, Calcium, Essential Fatty Acids, Zinc, Iron.
10. Parsnips: Fiber, Vitamin A
11. Goats Milk: Protein, Vitamin A, B vitamins, Potassium, Calcium, Zinc
12. Yoghurt: Calcium, Beneficial Bacteria, Protein, B vitamins, Zinc
13. Hubbard Squash: Carbohydrates, Protein, Carotenoids, Potassium,

18 MONTHS FOODS

These foods include food high in Protein. The molecular structures are getting more complex. These foods emphasize also calcium and B vitamins for growth.

1. Tahini: Oils, Protein, Iron
2. Kelp: Protein, Iodine and other trace minerals
3. Beets and Beet Greens: Chlorophyll, Fiber, Liver aid, Iron
4. Beans: Carbohydrates and Protein, Iron,
5. Lamb: Protein, Iron, B vitamins, cholesterol for hormones
6. Eggplant: Fiber, carbohydrates
7. Chicken: Protein, B vitamins, Cholesterol for hormones
8. Fish: Protein, Iron, Essential Fatty Acids
9. Spaghetti Squash: Carbohydrates, Carotenoids
10. Various Greens: Fiber, Calcium, EFA, Magnesium
11. Rye: Carbohydrates, Protein, Fiber, Sodium
12. Mushrooms: Immune Stimulant, Fiber, Copper, Zinc
13. Rutabaga: Carbohydrates, Carotenoids, Fiber
14. Buckwheat: Carbohydrates, Fiber, Rutin, B vitamins

21 MONTHS FOODS

At this stage, much growth is occurring. Here, we begin to fill out the Proteins so that the Protein foods can be rotated. EFA rich nuts are introduced as easy to eat nut butters.

1. Egg: B-12, Protein, Lecithin, All Essential Amino Acids, Cholesterol
2. Beef Liver: B vitamins, Iron
3. Cashew Butter: Protein, EFA
4. Almond Butter: Protein, EFA, Calcium
5. Game Hen: Protein, B vitamins
6. Salmon: Protein, EFA
7. Oranges: Vitamin C and Bioflavinoids, Fiber
8. Turkey: Protein, Cholesterol, B vitamins
9. Pineapple: Vitamin C, digestive enzyme
10. Brewer’s Yeast: B complex Vitamins, Balances Blood Sugars
11. Crushed Walnuts: EFA, Proteins
12. Wheat (Sprouted/Essene): Enzymes, Carbohydrates, Proteins, Fiber, Magnesium, Selenium, Vitamin E.

24 MONTHS FOODS

This completes the list of foods. At this stage, any fruit or vegetable that has not appeared on the list may be added. As always watch for food reactions as these are some of the most reactive yet commonly eaten foods.  Keep rotated grains and proteins in the diet.

1. Sunflower Seeds
2. Peanut Butter
3. Lentils
4. Duck
5. Clams
6. Cottage Cheese
7. Soy
8. Cheese
9. Rabbit
10. Pork Chops

Many patien’s try a “gluten-free” diet (wheat free), with great success in treating a variety of symptoms.  The biggest complaint about this type of diet, however, is the desire for pizza.  Here’s a neat alternative that both kids and adults will like!

Rice-Crust Pizza

1 cup Arborio rice

2 ½ cups water

1/4 tsp. salt

1/4 cup (1 ounce) plus 1 Tbsp. grated Parmesan cheese, divided

1 large egg, beaten

1 Tbsp. extra virgin olive oil

1/2 cup chopped onion

1 cup chopped green bell pepper

2 garlic cloves, finely chopped

2 cups thinly sliced mushrooms

1/2 tsp. ground black pepper

Salt to taste

1 cup tomato sauce

1 tsp. dried basil

1 tsp. dried oregano

1 cup (4 ounces) shredded part-skim milk mozzarella cheese

Preheat oven to 425 degrees F. Coat 12-inch round pizza pan, or baking sheet, with cooking spray.

In medium saucepan, combine rice, water and salt. Bring to boil over medium-high heat, reduce heat, cover, and cook until rice is soft, 18 minutes.

In large mixing bowl, combine hot rice with 1/4 cup of Parmesan cheese and egg and use fork to mix until well combined. Mound rice mixture in center of prepared pan. With back of fork, spread rice out to cover pan, then make edge neat.

Bake crust until surface feels dry and firm, 18 to 20 minutes.

Meanwhile, heat oil in medium skillet over medium-high heat. Add onion, green pepper and garlic, and cook, stirring frequently, until onion is translucent, 5 minutes. Add mushrooms and pepper and cook until all moisture has evaporated from mushrooms and they are browned, about 12 minutes, stirring more frequently toward the end. Add salt to taste.

Spread mushroom mixture over rice crust. Spoon tomato sauce over vegetables. Sprinkle on basil and oregano, then mozzarella and remaining tablespoon of Parmesan cheese. Bake pizza in oven until cheese is melted and starts to brown, about 15 minutes.

I’m amazed by kids.  Sure I’m biased by my 19-month-old daughter, Anna, who daily astounds me with her personality, adaptability and ability to make anyone smile.  Over the past year and a half I’ve learned the importance of “getting back to basics” and appreciating all the innate things that kiddos do before we adults can influence their behaviors with alternative agendas. I didn’t plan on writing an entire article about Anna, and in reality what you’re about to read is not all about her but about kids in general.  They can teach us how to live healthier lives and to combat the most common complaint I hear in my practice by far: fatigue.

At some point we’ve all experienced fatigue.  In my own life, following Anna’s birth, fatigue became a way of life.  Check that, exhaustion became a way of life.  Middle of the night feedings disrupted our sleep, which interrupted a regular exercise routine, which was all compounded by an unpredictable diet.  My wife and I were pretty beat up by the schedule and in the midst of it all, it felt like we’d never get back to “normalcy.”  But before Anna’s arrival, we did our homework and we were prepared to provide a flexible, yet predictable, structure that babies need to stay healthy.  We often hear comments of, “Wow, what a happy little girl, does she ever get upset?”  And my answer is, “Not really, not when she stays on her routine.”  I believe we can all learn from a youngster’s way of living to keep our mood up and combat our own fatigue.

A Regular Schedule

Of course I’m not suggesting naps throughout the day (like babies need) but, with a consistent nightly sleeping schedule, the body’s natural circadian rhythm is easily maintained.  The circadian rhythm is a term that describes the natural sleep/wake/eating schedule that we all have and are supposed to follow. It’s a complex system that is regulated by our exposure to light (or lack thereof) as well as a number of different hormones including melatonin and cortisol.  These hormones have a direct effect on core body temperature and blood sugar regulation, respectively.  The circadian rhythm is much like the sun that predictably rises and sets each day, and our bodies mimic this predictability to live effectively and efficiently.  However, with our brilliant intellect, we’ve invented ways to live outside of this natural cycle with lights during darkness and food at our disposal during any time of the day.  These wonderful conveniences unfortunately make it easier to stray from a regular eating and sleeping pattern, and it is during these times that the circadian rhythm is disrupted; fatigue begins to set in as a result of poor sleep and abnormal fluctuations in blood sugar.  I recommend getting at least 7-9 hours of sleep and doing your best to go to bed at the same time every night. With consistency, the body is able to maintain a normal circadian rhythm that can ultimately help you during waking hours.

The Most Important Meal

During her first year and a half, Anna enjoyed plenty of breast milk along with healthy solid foods (if you’re curious about my “Infant Food Introduction List,” click here and I’ll be happy to share it with you.)  Designed to contain the proper amount of fats, carbohydrates and protein, breast milk provides babies with all the nutrition they need for at least the first six months of life.  Finding this proper balance for children and adults is also critical for overall good health but when it comes to preventing fatigue throughout the day, breakfast truly is the most important meal of the day.  Although our normal metabolic functions slow down throughout the night, we still wake each morning having not eaten anything for 8-12 hours, depending on what time you eat dinner and then go to sleep.  A healthy breakfast helps balance cortisol and prevents you from an energy crash mid-morning after your blood sugar drops.  A study published earlier this year demonstrated the cognitive benefit that test subjects had when they consumed at least a 450 calorie breakfast of both protein and fiber.  Another group of scientists studied over 200 medical students and monitored their performance after skipping breakfast.  Not surprisingly, those students who skipped breakfast had overall increased fatigue.

Finally, there is ample literature to suggest that feeding babies every 3-4 hours not only allows them to consciously know that food will be coming, but their digestive systems will also not be overtaxed with too frequent or too spread out feedings.  The same is true for adults, and I frequently recommend to my adult patients that smaller meals every 3-4 hours throughout the day will stabilize blood sugar and prevent tiredness.

Belly Breathing

There are few things in this world more peaceful than watching a baby sleep with the rhythmic movement of their little bellies and the innocent, gentle noises they make. Babies naturally take deep breaths that originate from their bellies with both inhaling and exhaling, taking on a slow and relaxed state.  During our waking hours, we average about 15,500 breaths and for nearly every single one of them, we don’t think about it.  It’s a natural action but, unfortunately when we grew into adulthood, breathing becomes less from the diaphragm (muscle designed to facilitate breathing) and more from the accessory muscles of breathing.   This type of breathing is shallower, causes an increase in accessory muscle tension, and it prevents us from getting all the necessary oxygen our bodies need.  We know that the lower third of our lungs have the most efficient oxygen exchange sites.  It’s important to get as much oxygen to those parts of the lungs as possible.

Take some extra time each day to focus on your breathing.  A famous study done in the early 1980s demonstrated that adults who spent as little as 10 minutes a day focusing on their breathing had better energy and greater work performance.  Spend a little time each day improving your belly breathing by sitting in a comfortable location, with your spine in proper position and breathe in through your nose for a count of seven seconds.  As you inhale, your belly should expand outwards.  Then hold your deep breath for a count of four seconds.  Finally, exhale for a count of nine seconds, this time your belly moving inward.  You’ll notice that your exhale is a little longer than the inhale, which is intentional.  When you move to the next inhale cycle, you’ll notice some reflexive support from all the muscles that are necessary for proper belly breathing.

In summary:

• Get 7-9 hours of sleep and go to bed at the same time each day
• Eat a healthy breakfast
• Spend 10 minutes a day belly breathing

By following these simple steps, you’ll be as happy as little Anna and smiling at the world with plenty of energy!

Tonight while enjoying the “cooler” Arizona summer evening in our backyard with my family, I unfortunately became the victim of a couple mosquito bites. You’ve probably been on the sharp end of these pesky critters that can pack a pretty itchy punch. Not fun. It got me thinking again about the various options out there to avoid getting bit and I thought you might be interested.

Since moving to Arizona, I’m pleased to report that I can count the number of bites I’ve had on two hands; however, during my time in Honduras as a Peace Corps volunteer, I wasn’t so lucky. It was there that I learned to respect the ferociousness of mosquitoes, where stories buzzed around my village that small children were carried away by swarms of mosquitoes. I lost count after a few thousand, but the number of bites I endured was intensely itchy and at times pretty unsightly. Peace Corps issued us the infamous 30% N,N-Dimethyl-meta-toulamide. As an aside, I can proudly say that was my 19-month-old’s first word! She’s got a knack for science it seems.

Kidding aside, it’s also known as DEET, and 30% is the highest concentration one can get on the market. It came in a black bottle with big letters printed on it warning us to “rinse off the skin as soon as possible.” Yikes! Appropriately worried for our safety, friends and family back in the US sent us many different remedies to ward off the bugs. From Skin-So-Soft, to homeopathic remedies, to advice to chow down of as much garlic as possible (which does seem to help some), I tried it all. Most of it seemed to taunt the mosquitoes more than anything else, but recently there has been more research done to provide better options and debunk some of the older folk remedies out there.

The difficulty with this research, however, is that we are still not exactly sure what causes mosquitoes to target us in the first place and therefore it’s more challenging to create effective deterrent methods. Some research shows that over-excretion of cholesterol metabolites through our skin (regardless of your cholesterol levels–your genetics directs this process) increases your chances of being caught in a mosquito’s crosshairs. Other studies suggest that simply breathing and exhaling carbon dioxide is the culprit, while some scientists believe it is our body’s heat that mosquitoes sense. To make matters worse, there are over 175 different known species of mosquito in the United States, each with a slightly different genetic pattern and as a result, a different susceptibility to remedies.

By far the most studied chemical to repel mosquitoes is DEET. It was developed by the US Army in the late 1940s following World War II and first used on people in the 1950s. Most over-the-counter products these days contain various concentrations of DEET and with a relatively long track record, the Environmental Protection Agency and American Academy of Pediatrics claim there are little if any side effects with its usage. However, there are few studies suggesting it may cause insomnia, mood changes and possibly cognitive dysfunction. I do not recommend its usage on children and encourage adults to limit DEET exposure for as short a time as possible.

Newer mainstream approaches are various chemicals including picaridin (marketed as Cutter Advanced—as effective as DEET and possibly less toxic, but studies are still being done) and IR3535 (marketed as Skin-So-Soft—studies show it is not very effective and I personally did not see it work very well in Honduras). The newest chemical is metofluthrin or DeckMate Mosquito Repellent that is not applied to the skin but instead embedded in either a paper format that you leave in outdoor areas or in a small battery-powered fan that you clip on to your belt to release the repellent. The jury is still out on its effectiveness and safety. I would avoid it at this time until we know more about it.

One safe and proven-to-be-effective alternative includes oil of lemon eucalyptus, which is available under the Repel brand name. It should not be used on infants as their sensitive skin can easily be irritated. Another study done in the 1960s demonstrated that vitamin B1 (thiamine) creates a skin odor that female mosquitoes (male mosquitoes do not bite) find repulsive. There have been subsequent studies done to examine thiamine’s effectiveness and none have been able to reproduce the success seen in the 1960 study. As a water-soluble vitamin, I don’t see a problem trying various amounts of thiamine, just promise to not curse my name when you’re swatting at mosquitoes on your neck if it doesn’t work.

A few new promising alternatives include various balms that contain citronella, lemongrass, rosemary and geranium as active ingredients. I recommend applying them to all exposed skin areas but especially to high-frequency bite and vascular areas like the back of the knees, the front of the elbows and the back of the neck.

Finally, if you can avoid being outdoors during the dusk and dawn hours, your risk of being pounced on by mosquitoes will dramatically decrease as these are the most active times for the bugs. Because there are so many varieties of mosquitoes and we all differ in our genetic predispositions to being bit, it will certainly take a little trial and error to find a remedy that works for you.

Good luck and as one last resort if nothing else works, you could harbor a small colony of bats in your attic that ultimately everyone in the neighborhood can benefit from. Supposedly a single bat can eat up to 1000 mosquitoes in an hour!

Dr. Phil Wazny was interviewed for an article in this month’s Phoenix Woman magazine. The article focuses on seasonal allergies. Click the link below for a look at the article:

Phoenix Woman with Dr. Wazny

I am amazed at babies! Sure I’m biased by my six-month-old daughter, Anna, who daily astounds me with her personality, adaptability and ability to make anyone smile. Over the past six months I’ve learned the importance of “getting back to basics.” I’m also appreciating all the innate things that babies do before we adults can influence their behaviors with alternative agendas. I didn’t plan on writing an entire article about Anna, and in reality what you’re about to read is not all about her, but babies in general and what we can all learn from them to not only live healthier lives, but to combat the most common complaint I hear in my practice by far: fatigue.

We’ve all experienced it at some point. In my own life, immediately following Anna’s birth, fatigue became a way of life. Check that, exhaustion became a way of life. Middle of the night feedings disrupted our sleep, which interrupted a regular exercise routine, which was all compounded by an unpredictable diet. My wife, Jane, and I were pretty beat up by the schedule and in the midst of it all we felt like we’d never get back to “normalcy.” Luckily for us Anna started sleeping through the night at 7 weeks of age!

Watching her I believe we can all learn techniques from a baby’s simple and natural way of living that would combat our own fatigue. (more…)

With summer in full swing, we’re all trying to find ways to pack more activities into the long days and enjoy our time together. The Arizona heat, however, can zap your energy and leave you feeling rundown and unable to keep up. There are 3 specific steps you can take to improve your energy and get you feeling like your old (young) self again. (more…)