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 Wellness Articles, Videos & Recipes

How I am evolving as a Health Practitioner

9/27/2018

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In this video I talk about what I put into becoming a Health Practitioner, what I do when I am not with clients or running programs (explains my non-traditional work hours).  I also talk about how I am continuing to evolve as a Health Practitioner. 
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Not all Supplements are Created Equally

7/11/2018

 
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​​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

Fussy Eaters...

5/15/2018

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There are three types of fussy eaters:
  • Developmental fussiness which comes on suddenly and generally goes away, depending on the parent’s approach. This happens because your child's taste buds are developing and changing rapidly, it's common in children between the ages of 2 and 4 but can happen at any point during childhood.  It is also a time for children to test their limits with parents.
  • Fussiness do to over consumption of poor quality foods, this is the beginning of a food addiction from consuming overly processed and sugar laden foods often. This is strongly corelated to what parents are offering and consuming, as well as living in a food obsessed society.  
  • Avoidant/restrictive food intake disorder AFRID, this is an eating disorder that is generally a comorbid disorder usually found in children with Autism, other underlying diagnosis, or an indicator to an anxiety disorder.  It can affect children, adolescents and adults.  It can also be anxiety/fear based in children who have autoimmune responses to certain foods and the lack of trust in caregiver’s from being accidently given food that make’s them sick.  The best approach in this situation is getting a Nutritionist and Therapist involved.
 
How to manage and/or avoid the first two types of fussy eating in children.
 
Don't restrict, this is not to be confused with restricting food.  What I mean here is don't add silly rules like finishing your plate, offering the same food repeatedly until they finally eat it, dictating when and how much they eat and so on.  Creating rules and restrictions, will create an unhealthy relationship with food. Focus on communication and education.
 
Be responsible and walk the talk:   It is always the responsibility of the adult to offer quality nutrient dense foods, consume these foods themselves and demonstrate healthy eating habits. Children imitate what they see.  Don't keep poor quality foods in the house, if it's not there your child is less likely to ask for it or go on a hunger strike till you cave.   If a child refuses to eat have a discussion on what healthy foods  they like and always have those on hand to offer or add to a meal they may not like as much.   Do not give in to poor food choices just to get your child to eat, this sets a foundation to poor eating habits and food addictions.  You are also teaching your child that at some point you will cave, and they will get what they want. Rarely will a child starve themselves, it may be a struggle for a few weeks but eventually they will realize the game is not going to work and they will learn to appreciate the quality food that is being offered.  We have an obesity crisis in our children, teens and adults and it all stems from eating poor quality foods regularly, which often goes back to being exposed to addictive foods as a child.  Food addiction is the #1 eating disorder that no one wants to talk about or acknowledge.   You need to set limits to poor quality food and provide your child with a spectrum of quality nutrient dense foods despite fussiness.
 
Don’t fall for illogical and gimmicky trends, although children have different nutritional needs than adults they don’t require specially designed foods, child friendly foods or family friendly foods.  They can eat the same healthy food we as adult eat with healthy caloric dense add ins and infants should be provided with food that is easier to manipulate and swallow.  There is absolutely no reason to be making your children separate meals, this just creates more work for the parent/caregiver for absolutely no reason and this practice enables and contributes to fussiness.  Children should be provided with a wide spectrum of flavours and textures as soon as appropriate.
 
They can eat healthy and be healthy while still enjoying their cake too!  Yep let your kids enjoy the less healthy foods, but on special occasions only.  What are special occasion, their birthday (not everyone else’s birthday), special celebrations such as Thanks Giving Day (not the whole weekend), going on vacation and having an exotic meal or two.  You can embrace living moments at the appropriate time’s, not only is this a healthy balance it also creates a better attitude and relationship towards food and makes them appreciate these moments more.  But you need to do this wisely, children under 4 years of age more than likely will not understand this concept and are developing their pallet which changes very quickly so keep their food healthy.   Don’t make special occasions out of everything, don’t use food as rewards, or for comfort this leads to emotional eating patterns that will haunt them when they are adults and are hard to reverse.  Choose quality but remember healthier desserts; date balls, breakfast cookies, and 3 ingredient pancakes, are still desserts and should only be consumed on special occasions.  (more about clean eating desserts here)
  
For the stubborn child, their fussiness is all about control.  Get them involved with meal decisions and meal prep, but still under the guidance of an adult who is promoting healthy nutrient dense foods. This will make them feel more in control of the situation and proud of what they are about to eat.  
 
It is important to offer our children quality foods for their overall wellness and to establish healthy eating patterns.
 
​Dana Clark, CNHP, CHC, CHN, CLE 

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Mediterranean Bowl

5/5/2018

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Ingredients:
Main: (serves 1)
  • 1 cup leafy greens
  • ½ cup quinoa
  • ½ cup bell peppers
  • ½ cup tomatoes
  • ¼ cup olives
  • 1 cup spiralized zucchini
Dressing: (makes 5, 2 oz. servings)
  • 1 cup walnuts
  • 1 cup spinach
  • ¼ cup nutritional yeast
  • 1 clove garlic
  • ¼ cup lemon
  • Oregano to taste
  • Basil leaves to taste
  • Water to desired consistency
Directions:
  • Cook quinoa
  • Add all main ingredients to a bowl
  • Blend all dressing into a high-powered blender and add water till you reach desired consistency
  • Top bowl with 2 oz. of dressing. 

1 serving = 368 calories

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Essential Oils and How to Use Them

4/20/2018

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Our Crater's Cassie Tario wrote the following article featuring your's truly.....
​
"Let’s start with the basics: what is an essential oil? For those of you who are not aware an essential oil is the concentrated natural oils found in plants extracted through a distillation process. What might this be used for? The list of things I use my essential oils for is never ending. Some examples are: room fresheners, steaming my floors, cleaning my counter tops, laundry, mouth wash, baths, topical treatments, and bug spray. Essential oils are a big part of my life and were integrated into my lifestyle years ago before I even had much knowledge on them. For someone like me who is very sensitive to chemical scents, essential oils provide me with a way to experience fragrances without the side effects I would normally get.... (continue reading the full article here)


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My Favorite Dressing

3/8/2018

 
My Ginger Miso dressing is by far my favorite dressing/sauce.   It can be mixed into a bean salad, drizzled over a Buddha bowl, or used as a salad dressing.  Not only does it taste awesome, it has the health benefits of ginger, garlic, tahini and miso, antioxidants, probiotics and has important minerals like calcium.   What an amazing way to boost a salad right!  
Dana Clark, CNHP CHC CHN CLE

March Q&A with a Natural Health Practitioner

3/4/2018

 
Question:  I know you are holding a detox and I am on the fence, do we really need to detox doesn't our bodies do that naturally?

February Q & A with the Natural Health Practitoner

2/5/2018

 
Question:  How many time's should I be eating during the day and when should I stop eating at night?

Curried Chickpea Salad

1/30/2018

 
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Ingredients:
Main: (Make’s 1 serving)
  • 1 1/2 cups of chickpeas
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1 tsp hot paprika
  • 1 cup leafy greens
Directions:
  • Mix chickpeas with spices,
  • Add leafy greens to eating dish and pour seasoned chickpeas over top
  • Blend sauce ingredients adding water to reach desired consistency, drizzle 2 oz. over your dish. 
Optional:  You can add the Caesar Dressing used in the Chickpea Caesar Salad

1 serving is 463 Calories, Nutrient Balance Score 71, Amino Acid Score 102
​Dana Clark CNHP, CHC, CHN, CLE

Burrito Bowl

12/18/2017

 
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Ingredients
Main (makes 1 serving)
  • 1 cup Black Beans
  • ½ cup truRoots Organic Sprouted Rice and Quinoa Blend
  • ¼ cup corn
  • ¼ cup bell pepper
  • 1 cup leafy greens
  • 1 stalk green onion
Dressing: (makes 2 -2.5oz./serving)
  • 1 clove Garlic
  • ½ cup of cashews
  • Lime zest to taste or 1tbsp lime juice
  • 1 tbsp. Pico Picante (or 1.5 tsp cumin, 1 tsp paprika, 1/2 tsp cayenne)
  • Water to desired consistency
Directions:
  • Prep main ingredients, cook rice quinoa blend
  • Add all ingredients to a bowl
  • Blend dressing in high-powered blender, top your bowl with 2 oz. of the dressing
1 serving is 617 calories, Nutrient Balance score 70, Amino Acid Score 116
​​
Dana Clark, CNHP, CHC, CHN, CLE

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  • Home
  • About
    • Articles, Videos & Recipes
    • Dana
    • Modalities Practiced
  • Services
    • Nutritional & Herbal Consulting
    • Classes >
      • Classes
    • Wellness Programs >
      • Detox with a Nutritionist
      • Foundations
    • Speaking
    • Breastfeeding Support >
      • Breastfeeding Classes & Support
      • Local Breastfeeding Resources
    • Food Industry Consulting
  • Products
    • Aromatherapy & Botanical Line
    • Canadian Made Natural Personal Care Products >
      • Green Beaver
      • Pure Anada
    • Supplements and Herbal Remedies
  • Contact, Hours & Locations