REGULARFEEDING YOUR KIDS FATBy Miss Carolina Dillen II dan Warrior Training ZoneNUTRITIONIf you haven’t already heard the story <strong>of</strong><strong>Niketa</strong> <strong>Wells</strong>, it is a truly inspiring oneand a brilliant example <strong>of</strong> perseverance.I would highly recommend you turn topage 26 to read Master McPhail’s articlebefore continuing on to read the rest <strong>of</strong> thisfeature. Some months ago I was readingMaster McPhail’s blog, describing <strong>Niketa</strong>and Master McPhail’s journey together withthe aim <strong>of</strong> getting <strong>Niketa</strong> back to full healththrough physical training and nutrition.Aside from thinking what a phenomenalyoung woman <strong>Niketa</strong> is and what anexceptional instructor Master McPhail is,the part where he encouraged her to addcoconut to her diet, as well as fish oil andVitamin D supplementation daily got methinking...A few weeks later I went to theUSA for a course specifically on trainingand nutrition for kids and teens and as wegot on the topic <strong>of</strong> fat as a macronutrientI was once again reminded <strong>of</strong> <strong>Niketa</strong>. Iwondered if parents knew that the dietaryrequirement for kids is somewhat differentfrom that <strong>of</strong> adults and if the benefits thateating healthy fats as part <strong>of</strong> a balanceddiet were well known.Kids & NutritionThe first thing we always go through atlectures and seminars about kids andnutrition is that this topic is a minefield. Weare taught to be very wary <strong>of</strong> entering thisarea as there are so many opinions on thesubject and a lot different information outthere. All parents want is what is best fortheir kids. I have been inspired by <strong>Niketa</strong>and Master McPhail’s blog, as well as thenutrition lecture I attended, to ventureinto this minefield and write this articlebased on information currently out thereabout how kids use fat as a source <strong>of</strong>fuel somewhat differently to adults, andabout what good fats can <strong>do</strong> for bothkids and adults. This article is by no meanscomprehensive or conclusive. We gaininformation in this day and age at a rapidrate and I would encourage you to <strong>do</strong>some <strong>of</strong> your own investigation and seewhat other information is out there.The Geeky StuffThere is a common misconception that fatis bad and that to be healthy, fat needs tobe restricted in one’s diet. Good fats areactually an essential part <strong>of</strong> a well balanceddiet. Fat has the advantage <strong>of</strong> carryingmore energy for asmaller volume andsupplies twice as manycalories as proteinand carbohydrate. Fatand cholesterol arebuilding blocks forstructural elements <strong>of</strong>cellular membranes,the brain and otherneural tissues andare rich in structurallipids. Essential fattyacids are instrumentalin maturing centralnervous systemsincluding visualdevelopment andintelligence and fatis necessary for theabsorption and transfer<strong>of</strong> fat soluble vitaminsincluding vitamins A, D,E and K. Essential fattyacids can’t be made bythe body, so they needto be consumed inyour diet. They includeomega-6 (linoleic acid-LA) and omega 3 fattyacids (alpha-linolenic acid – ALA) foundin vegetable oils and nuts. Longer chainomega 3s (DHA and EPA) can be foundin fish.Fat as a Source <strong>of</strong> Fuel forKidsThere is another reason children needfat – their bodies appear to use it as afuel source more so than adults. Studieshave shown that pre-pubescent childrenoxidise fat at a higher rate than adults(Kris-Etherton, 2007). The thought is thatkids’ bodies oxidise fat at higher rates tosupport normal growth process such ashigher rates <strong>of</strong> protein synthesis. And thatduring periods <strong>of</strong> growth spurts fat whichis energy dense is needed.Is your child hungry all thetime?Kids (and adults) on very low fat diets,tend to eat more refined carbohydrates,which aren’t as filling. Fat increases thefeeling <strong>of</strong> being full by delaying gastricemptying <strong>of</strong> food. If your child is hungry allHealthy eating Poster by Warrior Student Andy Chanthe time, it may be worth checking if thereare enough sources <strong>of</strong> good fats in theirdiet. If you are worried about your child’sweight, research shows that kids on low fatdiets eat more food to make up for thelack <strong>of</strong> calories from fat. So we know thata no fat or low fat diet is correlated withincreased consumption <strong>of</strong> calories fromcarbohydrate including refined carbs andsugar...the answer is not to go to the otherextreme however but to make sure kidshave a diet balanced in a moderate intake<strong>of</strong> good fats for growth, development andmeal satisfaction.1-3 year olds fat content should be about30-40% <strong>of</strong> their daily calories, 25-35% for4-18 year olds and 20-35% for adults. Foractive kids that’s approximately 46g for a3-year old, 54g for a 5-year old and 63g fora 9-year old. To give you an idea <strong>of</strong> how thattranslates to food a serve <strong>of</strong> butter has 4g,1 teaspoon <strong>of</strong> oil: 4.5g, one medium egg:5g, 1 tablespoon <strong>of</strong> peanut butter: 8g, 1/2 acup <strong>of</strong> avoca<strong>do</strong> 10g, 1 small serve <strong>of</strong> mixednuts: 15g, one slice <strong>of</strong> cheddar cheese: 9g,a large chocolate chip cookie 9g38TAEKWON-DO TALK MAGAZINE
REGULARPractical TipsThe goal is not to count fat grams, or evento limit total fat, which has not been shownto be beneficial for health, but to includequality fat sources as a sensible (and tasty)part <strong>of</strong> meals. Here are some tips whichmay help: so include full-fat dairy products suchas whole milk and yogurt. After thatage you may consider <strong>of</strong>fering lower fatdairy and a gradual decline is best butbe mindful that <strong>of</strong>ten low fat optionsare high in sugars and artificial additives. whether that be butter with toast atbreakfast, avoca<strong>do</strong> on a sandwich oran entree with added fat. are made to be “low calorie” for adults. sources) as well as saturated fats(animal fats) as research shows thisdietary pattern <strong>do</strong>es not cause heartdisease. An example is cooking withcoconut oil or using lean beef fortaco night while including toppingssuch as guacamole. Keep trans fats,the fat most negatively linked to heartdisease, to a minimum by checkinglabels for ingredients such as partiallyhydrogenated oils. salmon cakes, tuna and other types <strong>of</strong>fish for DHA and EPA. If your child<strong>do</strong>esn’t like fish, you may want toconsider supplementation.<strong>Niketa</strong>’s StoryIn 2011 <strong>Niketa</strong> was struck <strong>do</strong>wn withReflex Sympathetic Dystrophy (RSD),now more commonly known as ComplexRegional Pain Syndrome (CRPS). By theend <strong>of</strong> 2011 she was unable to walk,confined to a wheelchair and in constantpain. <strong>New</strong> <strong>Zealand</strong>’s leading pain specialisttold her to forget about using her feet everagain. <strong>Niketa</strong> began to work with MasterMcPhail, initially in the limited capacity inwhich she was able to perform some smallmovements.From early on Master McPhail also had<strong>Niketa</strong> eat coconut cream morningand night. She would mix a smoothiecontaining protein powder with coconutcream, and experimented with addingother ingredients too. He also had <strong>Niketa</strong>supplement with fish oil and Vitamin Ddaily. He had been interested in nutritionfor some time and was also on a high fatdiet himself and had read a lot about thebenefits <strong>of</strong> good fats and lowering theamount <strong>of</strong> carbohydrates in one’s diet. Oneday Master McPhail came across a podcastinterview with Dr Mary <strong>New</strong>port and howshe discovered the benefits <strong>of</strong> coconutwith her husband’s Alzheimer’s diseasesymptoms. Master McPhail reasoned thatseeing as RSD was neurological in naturethat it might be worth a try to supplementwith coconut cream.Did the coconut smoothies andsupplementation help <strong>Niketa</strong> in her roadto recovery? We can’t say yes conclusivelyas her case was not a scientific investigation.However it is possible that based on ourcurrent knowledge and research, it mayhave helped. <strong>Niketa</strong> recently won Goldat the ITF World Cup in Brighton andwas voted ITKD Gup Student <strong>of</strong> the Year.Thank you to <strong>Niketa</strong> and Master McPhailfor sharing your inspiring journey with us.Ms Carolina DillenII Dan Warrior <strong>Taekwon</strong>-DoStrength & Conditioning Coach CrossFitEast AucklandCoconut is a well-rounded, versatile“real food” with some interestingcharacteristics and lots <strong>of</strong> <strong>of</strong>fshootproducts. Unlike most food “products,”however, coconut products are thereal thing. They’re real food, and they’rereal good.A bit about CoconutBy Master McPhailCoconut is one <strong>of</strong> the richest vegetablesources <strong>of</strong> medium-chain triglycerides(MCTs). MCTs are used immediately by thebody to create energy. Coconuts are alsorich in lauric acid, which has very powerfulanti-bacterial / anti-viral properties and iswell known to support a healthy immunesystem and even facilitate brain function.Coconut Oil is incredibly heat-stable so isgreat for stir-frying and sautéing. CoconutMilk is made by mixing shredded, freshcoconut meat with water, then squeezing itthrough a sieve. Coconut Cream as coconutmilk without all the water. It’s the samestuff – pulverized coconut flesh mixedwith water – but coconut cream is thicker.There are so many other coconutproducts and all sorts <strong>of</strong> ways to usethem.And <strong>do</strong>n’t be worried about supposedlyharmful effects <strong>of</strong> the saturated fat andcholesterol in Coconut products. As youread in Miss Dillen’s article, fat is good,and cholesterol too is essential andvital for good health. It is the oxidationand inflammation caused by so manycarbohydrates in our diets (processedfoods, sugar, bread etc) that is the maincause <strong>of</strong> health problems such as heartdisease and diabetes.Eat real food.ISSUE TWO, 201239