http://www.thelmaplumbnutrition.com/

Holistically ADHD-Nutrition and Lifestyle Support for Kids with ADHD, Calgary, AB (2025)

09/18/2025

I offer fully individualized programs that guide families toward sustainable, nourishing habits that can have a positive impact on children's moods, behaviours, and focus.

Imagine if implementing some dietary and lifestyle changes could help reduce calls home from school, constant melt downs, angry out bursts, meal time battles, or help your child have better weight gain despite the side effects of medication .

Making changes can be difficult. Maybe you don't know where to start, the trial and error is exhausting & discouraging, or you just don't have the support.

When we work together, I take all the guess work out of it and give you clear step-by-step guides to help you on this journey. I help you problem solve challenges and help you celebrate your wins!

I'd love to chat with you in more detail about my programs and which one might best suit you and your child's needs.

Send me a DM or head over to my website to get more information. Link is in bio.

, , ,
,
, , ,
,
,

09/16/2025

✨ Did you know that probiotic foods can play a role in supporting gut health which in turn can help with mood and focus for kids with ADHD? The gut-brain connection is powerful — nourishing your child’s microbiome may help regulate behaviour and attention.

Here 4 easy ways to add probiotics to your child’s diet:

🥒 Naturally fermented pickles: You can find these in the refrigerated section in the health food aisles. Make sure they do not have vinegar as an ingredient, as this will indicate they are not fermented. You can add the pickles to burgers, sandwiches, or simply eat as a crunchy snack. The brine can be added to sauces such as ketchup so you can get some gut healthy probiotics into even the pickiest of eater.

🥤 Kefir: You can find dairy & dairy free kefir. Both will have different bacterial strains so it can be beneficial to include both types in your child’s diet. Choose natural and unflavoured kefir to keep additives and added sugars lower. You can add kefir to smoothies, dips, & cream-based sauces.

🥣 Yogurt: Look for yogurt with live & active cultures. It’s preferable to choose plain or natural that way you can control the amount of sugar added and get creative with flavours. Dairy & dairy-free yogurts will have different beneficial bacteria so rotating types of yogurts can be beneficial. Yogurt parfaits with added berries doubles the gut health benefits due to the prebiotics & polyphenols found in berries.

🥬 Sauerkraut: To ensure you are buying fermented sauerkraut, check the ingredients. Make sure vinegar is not listed. Since sauerkraut can be an acquired taste, start by adding just a tiny amount in soups, wraps, or sandwiches. You can also add the brine to cooled soups or sauces if you’re working on introducing this flavour to your child.

Adding just a little bit of these foods daily can make a difference in gut and brain health! 💚

🌱Give a follow for more gut & brain health nutrition tips!

, , , , , ,

09/16/2025

When it comes to ADHD, food and lifestyle choices can make a real difference in focus, mood, and overall wellbeing. That’s why I created Nourishing Foundations — a comprehensive 16-week program that gives families the tools, structure, and support they need to feel confident about nourishing their child. 🌱

This program includes:
✅ Individualized nutrition plans tailored to your child’s needs
✅ Gut health support using my “Remove, Soothe & Improve” framework
✅ Lifestyle assessments that address sleep, movement, and stress
✅ Step-by-step coaching so families never feel overwhelmed

It’s not just about food — it’s about building sustainable habits that create calm, energy, and focus at home.

If you’re ready to move from surviving to thriving with ADHD, Nourishing Foundations will help your family lay the groundwork for lasting change. 💚

Learn more at www.thelmaplumbnutrition.com or send me a DM.

09/16/2025

A balanced microbiome supports the production of key neurotransmitters like serotonin and dopamine, which play a role in attention and emotional regulation.

Small changes like adding more fiber-rich veggies and fermented foods can make a big difference in how kids with ADHD feel and function.

In my programs "Nourished Gut, Nourished Brain" & "Flourishing Foundations" we delve deep into gut health; what may be the issues, why the issues exist, and how to work on resolving them.

While working on gut health we often see an improvement in a child's moods, behaviours, lessened ADHD symptoms, and improved overall health.

If you're interested in learning more, send me a DM, I'd be happy to see which program might work for you!

09/16/2025

A protein-rich breakfast can help stabilize glucose and provide sustained energy for focus.

Consuming a high-protein breakfast can help stabilize blood sugar levels by slowing glucose absorption, which helps prevent post-meal energy crashes. This stabilization is particularly beneficial for cognitive functions such as attention & memory.

In addition, a high protein, low GI breakfast can help improve a child’s mood and behaviours throughout the day.

This is not to say... “just add eggs to breakfast and all of your problems will disappear.” Of course not. But… Ensuring your child has a well balance, protein rich breakfast is one key step to ensuring you are giving your child the best start to the day.

Creating balanced meals, with adequate nutrients can be very tricky. Add in a child who’s distracted or a fussy eater, and our hectic day-to-day lives, it can feel overwhelming to even start making changes to your child’s diet.

This is where I come in to support you. I take all the guess work and mental load out of making these important changes. I guide you step-by-step to create lasting changes in your child’s life. Then we celebrate together as you see changes in your child’s attention, moods, and behaviours.

Send me a DM if you’re interested in learning more about how I can help.

Reference: Greenblatt, J., & Gottlieb, B. (2017). Finally focused: The breakthrough natural treatment plan for ADHD that restores attention, minimizes hyperactivity, and helps eliminate drug side effects. Harmony.

, , , , , , , , , ,

09/12/2025

✨ Ready to make healthy eating simple? My Whole Foods Basics program helps busy families learn how to create balanced, nourishing meals with everyday ingredients.

With practical tips and kid-friendly guidance, you’ll feel confident in feeding your family foods that support focus, energy, and overall wellbeing. 💚

Eating more whole foods helps stabilize blood sugar, which can reduce mood swings and improve focus. For kids with ADHD, this means fewer crashes, better concentration, and more steady energy throughout the day.

, , , , , , ,

09/11/2025

Nourishing Foundations in my comprehensive 16-week program where you get all the information you need to make changes to your child's diet, gut health, and lifestyle habits in ways that can help decrease the constant chaos, meal time battles, struggles with chronic tummy pains or constipation, help manage weight loss in kids with poor appetites.

This program will give you all the tools you need to know how to provide the foods that are supportive of your child's neurospicy brain and their overall health.

Jump into my DM's and I'll tell you more about how this program could benefit you and your child!

, , , , , , , ,

09/10/2025

Did you know many kids with ADHD have lower magnesium levels?

This essential mineral helps regulate neurotransmitters and calm the nervous system, which can support focus, mood, and sleep. Research shows that magnesium (especially when combined with vitamin B6) may improve hyperactivity, irritability, and attention in children with ADHD.

👉 Simple additions such as adding pumpkin seeds, almonds, or leafy greens can boost magnesium intake naturally!

Other natural sources of magnesium include:

Pumpkin seeds, chia seeds, almonds, cashews, peanuts, spinach, Swiss chard, black beans, edamame, avocado, banana, yogurt, dark chocolate (70–85%), quinoa, & oats.

Follow for more simple nutrition tips for kids with ADHD.

, , ,

Reference: Effatpanah, M. et al. (2019). Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry Research 274, 228-234. https://doi.org/10.1016/j.psychres.2019.02.043

09/09/2025

Iron is essential for dopamine synthesis, a neurotransmitter central to attention and reward pathways. Low ferritin (iron storage) levels are more common in children with ADHD and have been associated with greater symptom severity.

Some studies suggest low iron levels correlate with increased inattention, distractibility, poorer cognitive development, behavioural problems, & hyperactivity. There has also been correlation with an increased risk of learning disabilities which are frequently seen with ADHD. Sleep related disorders, such as restless legs syndrome, which can affect some children with ADHD, occur more frequently when ferritin level are low.

Foods naturally high in iron include chickpeas, lentils, molasses, pumpkin seeds, liver, chard, spinach, kidney beans, & red meat.

Adding Vitamin C rich foods such a citrus, berries, pepper, or tomatoes to your iron rich food can help with absorption of iron (especially the iron found in plant-based foods).

Food high in calcium or tannins (found in black tea & coffee) can reduce the absorption of iron in foods so it’s best to consume these foods away from your iron-rich food.

**Iron supplements should never be given without prior blood work to confirm low ferritin or blood iron level. Please consult your health care provider before starting iron supplements.

Follow along for more in the Fast Fact series to learn all about the impact of nutrition & lifestyle on ADHD.

, , , , , , , ,

References:
Cortese, S. et al. (2012). Iron and attention deficit/hyperactivity disorder: What is the empirical evidence so far? A systematic review of the literature. Expert Review of Neurotherapeutics, 12(10), 1227–1240. https://doi.org/10.1586/ern.12.116

Konofal, E. et al. (2004). Iron Deficiency in Children with Attention Deficit/Hyperactivity Disorder. JAMA Pediatrics, 158(12), 1113-1115.

09/09/2025

A meta-analysis published in 2020 showed a positive relationship between overall sugar and sugar-sweetened beverages intake and ADHD symptoms.

While the direct link between sugar and ADHD is debated, excessive sugar has been associated with worsening attention and hyperactive symptoms in some children.

In 2017–2018 the CDC noted that the average daily intake of added sugars for children and young adults aged 2 to 19 years was 17 teaspoons per day. This adds up to around 71 grams of added sugar per day which far exceeds the recommended intake of 6-12 teaspoons (24-48 grams) of added sugar per day depending on your child’s age.

Avoiding sugar sweetened beverages is one impactful way to reduce your child’s added sugar intake. Instead offer water, unsweetened herbal tea, soda water with lemon, or probiotic beverages as the main source of hydration for your child.

References: Farsad-Naeime, A. et al. (2020). Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis. Contemporary Therapies in Medicine, 53, https://doi.org/10.1016/j.ctim.2020.102512
https://www.cdc.gov/nutrition/php/data-research/added-sugars.html

, , , , ,

09/09/2025

Children with ADHD often have lower blood levels of omega-3s, particularly EPA and DHA, which are critical for brain cell membrane and neurotransmitter function.

Increasing levels of DHA has been shown to be beneficial in improving anxiety, impulsivity, and hyperactivity in children with ADHD.

EPA can be helpful in mood regulation and to help decrease hyperactivity in children with ADHD. When necessary, the body can convert EPA to DHA if needed.

Omega-3 supplementation has been shown in some studies to improve clinical symptoms of ADHD with greater improvements noted by parents than teachers. Supplementation should be discussed with your care provided to ensure it is right for your child.

Offering foods high in omega-3 is an important part of a holistic approach to supporting children with ADHD. The best sources include fatty fish such as salmon & sardines. Plant based omega-3s found in foods such as flax seeds, chia seeds, or walnuts are not as well absorbed by the body but are highly nutritious additions to a child's diet.

Reference: Chang, J.P.C. et al. (2018). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://doi.org/10.1038/npp.2017.160

09/04/2025

Children with ADHD often have lower blood levels of omega-3s, particularly EPA and DHA, which are critical for brain cell membrane and neurotransmitter function.

Increasing levels of DHA has been shown to be beneficial in improving anxiety, impulsivity, and hyperactivity in children with ADHD.

EPA can be helpful in mood regulation and to help decrease hyperactivity in children with ADHD. When necessary, the body can convert EPA to DHA if needed.

Omega-3 supplementation has been shown in some studies to improve clinical symptoms of ADHD with greater improvements noted by parents than teachers. Supplementation should be discussed with your care provided to ensure it is right for your child.

Offering foods high in omega-3 is an important part of a holistic approach to supporting children with ADHD. The best sources include fatty fish such as salmon & sardines. Plant based omega-3s found in foods such as flax seeds, chia seeds, or walnuts are not as well absorbed by the body but are highly nutritious additions to a child's diet.

Reference: Chang, J.P.C. et al. (2018). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://doi.org/10.1038/npp.2017.160

Holistically ADHD-Nutrition and Lifestyle Support for Kids with ADHD

09/18/2025

09/16/2025

09/16/2025

09/16/2025

09/16/2025

09/12/2025

09/11/2025

09/10/2025

09/09/2025

09/09/2025

09/09/2025

09/04/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share

Category