​​One of the things I do during a medical history when seeing a new client is review the current supplements they are on if any.  I check to make sure they are in fact merited, there are no contraindications, and finally the quality.  In most cases the quality of the supplements is not the best, there seems to be a misleading belief that all supplements on the market are made equally but the opposite is true.   How does the average person know they are making the right choice when purchasing vitamins here are some red flags that you may be purchasing poor quality vitamins or “Expensive pee”. 

• They come in a tablet or chewable, this right here is a big hint, these generally don't absorb well and there a many unnecessary and poor quality fillers. 
• They contain the following non-medicinal ingredients: titanium dioxide, natural colour, natural flavours (when I see this I investigate further or move on), any form of sugar or sugar substitute including juice concentrate, artificial flavours, wheat, corn, or wood based cellulose (if they list cellulose on the label investigate further or move on).
• They use Cyanocobalamin for their B12.  Aim for supplements with Methylcobalamin which absorbs more efficiently and is much more effective.​
• They use Magnesium oxide and not magnesium bisglycinate or citrate, Magnesium oxide does not absorb well and can cause loose stools or digestive issues. 
• They don’t use Iron bisglycinate/glycinate in Iron containing supplements.  Iron bisglycinate does not cause constipation and is more absorbable than other sources of iron. 
• They don’t use Calcium Citrate in their formula, again more absorbable and effective.
• They use Folic Acid and not Folate/B9/L-5-MTHF which is the proper form our body needs. Too much Folic Acid can impede folate absorption as well as throw off the folate cycle which can lead to health imbalances.

 
As a Health Practitioner I don’t condone the trend to self prescribe supplements, it is always advisable to seek the guidance of a qualified practitioner a before taking any medicine, natural or pharmaceutical.  Avoid seeking advice from those who sell products or your friends despite their good intent.  You want to be sure you are not causing yourself or your family harm or wasting money on poor quality or unnecessary supplements.

Dana Clark, CNHP, CHC, CHN, CLE

​Packing your child quality healthy lunches is so important. It will positively influence everything from how well they grasp lessons in school to how infrequently they get sick. With that being said, the quick pre-packaged temptations are everywhere; some are even marketed as healthy, but often are not. Here are some healthy switch-ups for you to consider.

Granola Bars:
I have yet to find a granola bar on a store shelf that is healthy and not full of sugar, or hidden sugars. There is no way a child can pay full attention in class with a blood sugar spike followed by a crash. Meanwhile, their healthy gut flora, needed for a strong immune system, is also taking a hit.
Healthy replacement ideas:
Purchase quality whole grain snacks, like “Mary’s Gone” crackers or “Mary’s Gone” sea salt pretzels. Other grain-based snacks include brown rice or wild rice cakes. Read ingredient labels, skip anything with sugar listed and remember these are processed grains and should be consumed in moderation. Top crackers with hummus, guacamole, and, depending on school policy, seed butters for extra nutrients. Make homemade muffins (in my original submission of this article I specifically referred to the following recipe "Vegan Baked Oatmeal Cups" with full credit to the author, as most muffins even so called healthy homemade muffins are way too high in sugars and are basically cupcakes in disguise, the editor felt their may be a copyright issue and we decided to remove it) instead of popping a granola bar into a lunch.

Yogurt:
Most of the yogurt on the store shelves is full of sugars, even the plain yoghurt (don’t confuse vanilla with plain) is so processed that there are barely any probiotics present.
Healthy replacement ideas:
For the busy family, avocado or pumpkin seeds both contain healthy fats for health and growth, and both have amino acids scores over 100. An amino acid score of 100 or higher is considered a high-quality protein source. They also contain important trace minerals needed for health and growth, including calcium. For the family with more prep time, try making some homemade probiotic hummus which also has an amino acid score over 100, contains those important healthy fats, important trace minerals and, thanks to the tahini, it’s an excellent source of calcium. Make probiotic hummus by adding one to two tablespoons of miso paste to a homemade hummus.

Fruit Cups, Fruit snacks, Fruit to Go:
Fruit Juice Fruit concentrate, real fruit juice, pure fruit juice all amount to excess sugar a child does not require. It does not function the same way in the body as eating actual fruit. The fibre in fruit regulates the sugar found in fruit and most of the antioxidants are bound to the fibre. Once you remove the fibre you are left with sugar; when the body is overwhelmed with sugar it does not metabolize all the vitamins effectively. But what about the fruit cups, it has real fruit, right? Yes, but it’s quite often mixed with sugar-laden syrups of questionable origin.
Healthy replacement ideas:
Stick to actual fruit and switch it up often, allowing the kids to choose the types of fruits they would like to try in their lunch. For the family with more prep time, try making your own fruit salads. Just chop up three or more different fruits and add to a container. Use a little juice from freshly squeezed citrus fruits to keep the fruit from oxidizing. You can even add some spices to make lovely flavours like cinnamon or ginger. Avoid the trend to add in other sugar sources such as honey or maple syrup; the sugar in the fruit is all that is needed.

Let’s make healthy whole food simple lunches the new trend! It really is easy and can be achieved by the family on the limited budget or the family with the busy agenda
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic
​Published in the Alive + Fit Magazine, Fall 2017 page 28

When embarking on healthy lifestyle changes many turn to healthy salads.  Sadly, a lot of the salads and salad dressings on the market are quite unhealthy.   When people clue into this they take their salad making to the extreme in the opposite direction and become what some of us call the salad martyrs. These individuals make salads devoid of caloric and nutrient dense ingredients and flavour.  Their salads don’t satisfy their hunger and are downright boring.  I can’t image how sad and depressing it would be sitting in a lunch room or with friends consuming one’s boring salad while they indulge in all the unhealthy addictive foods and feeling so hungry.  

The great news!  This does not have to be case.   Welcome to the Art of pumping up your salads. 

Choose nutrient dense and caloric dense ingredients, like seeds (for crunch) & legumes for resistant starches that will give you the energy to get you through the afternoon with stable sugar levels, regulated blood pressure and healthy digestion.   Add in some colour with veggies that smell and look delish, some whole grains like quinoa or wild rice for added texture and added fibre and nutrients.  You can also add in some Lacto fermented foods like pickles (choose wisely), or sauerkraut for your probiotics.  Top with a homemade creamy dressing (made with cashews, healthy nut butters or seed butters with tons of flavour).   Be super creative and make your salad a complete balanced meal that will get you through the afternoon!   Here is my recipe for a classic pumped up salad, although not colourful it smells delish.
Ingredients:
Main: (makes 1 serving)

• 2 cups leafy greens
• ½ cup tofu or baked/roasted chicken cut into strips or chunks.
• ¼ cup of beans (chickpeas, black beans, lentils…)
• 1 tbsp. hemp seeds

Dressing: (makes 2, 2 oz., servings)

• 1 clove of garlic
• 1-inch fresh ginger
• 3 tbsp. tahini
• 2 tbsp. white miso
• 3 tbsp. lemon juice
• Water to desired consistency

Directions:

• Prep main ingredients and add to a bowl
• Blend dressing in a high-powered blender, add 2 oz. of the dressing to your salad

Dana Clark, CNHP, CHC, CHN, CLE, owner of From the Roots Holistic

Clean eating is the act of cleaning up one’s diet and consuming more whole foods and less processed foods with a focus on quality, or as I like to say; “getting the most bang for your health out of food”.   Sadly, clean eating has been tainted by some fad diets and some pretty questionable practices.   One of these practices is the “clean eating” dessert trend/gimmick.   Why?

Touted as being sugar free a large amount of these desserts are far from sugar free, they generally contain maple syrup, agave, honey, coconut sugar… all still sugars.  Although honey and maple syrup consumed in small amounts (100 calories/week) is not going to make it break it when it comes to your health, consuming these sugars daily and regularly however is not a healthy habit.  Dried fruits are another issue, they don’t work the in the body in the same way as whole fruits, they have a much higher blood sugar impact and should be treated like honey and maple syrup.   We should be getting our sugar from whole fruits, grains, and vegetables….

We all know sugar is addictive and many associate sugars with desserts.  Although some clean eating desserts use better quality sugars and ingredients, they are still contributing to the psychological aspect of the addiction.  Non-alcoholic beer/wine/coolers and e-cigarettes have been proven not to support someone quitting because it is stimulating the same addictive pathways in the brain.   These pathways need to be re-routed to break the addiction cycle in any addiction including a sugar/food addiction.  Replacing poor quality desserts with "healthier" desserts is a good idea however one is still encouraging the same pathways in the brain.

Dessert culture is the foundation to emotional eating!  If you finish your plate you can have dessert.  If you are a good girl/boy mommy will buy you ice cream…. You get the picture.  As adults, when we have a bad or even a good day we reach for those desserts as comfort or rewards because it has been programmed since we where children.  By continuing the dessert culture with “healthier” desserts we are not addressing this emotional eating pattern at all, just justifying it.

Food addiction is one of the least talked about addictions and eating disorders, we need to stop being in denial and address this issue when trying to improve our nutrition.  Clean eating desserts are just another way to avoid dealing with some of the underlying issues to unhealthy eating trends.  It is not going to help you create a strong foundation for healthy eating practices.

Clean eating desserts are much healthier then traditional desserts full of refined sugars and flours and other questionable ingredients.  They should however not be part of our day to day lives, but kept to holidays and celebrations, just don’t confuse those two with rewards or comfort moments!

Dana Clark CNHP, CHN, CHC, CLE