Question: My 11-year-old son often gets a headache with a stiff neck. Any advice to help ease the symptoms when that happens? Or any ideas of why it is a reoccurring issue?
Main (makes 1 bowl)
Dana Clark CNHP, CHC, CHN, CLE
Re-posted to my steemit account @danaclark
Question 1: What essential oils are good for children who have a hard time unwinding and going to sleep? Can I use fractioned coconut oil and use a roller on their body?
Question 2: What essential oils work well as a spray for prevention of lice in children?
When you are crazy busy and need to feed little people quick…turn to guac, you can even get them to do most of the work.
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.
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.
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.
Main: (makes 1 serving)
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
Eating healthy on a budget is real and possible. If done properly the majority of families/individual can eat healthy within their budget. First off let’s define healthy eating. Healthy eating is the act of eating wholefoods, limiting one’s consumption of processed foods with a focus on quality and eating a well balanced diet of nutrient dense foods. It’s eating for wellbeing and nourishment.
Let’s get started! No more excuses! Below are a number of tips to help you stay on budget, while keeping health at the top of mind.
Finally, don’t over think it. Eating healthy is quite simple. Not all meals need to be culinary delights. Go back to basics by focusing on produce, whole grains, legumes and proper amounts of animal products (fish, eggs, poultry and meat) – not packaged pre-made cheap quality foods.
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic,
Published in the Alive + Fit Magazine, Summer 2017 page 28
What is moderation, if you ask a group of individuals you will get a variety of answers based on their beliefs. One may indicate to a client they need to limit a specific food item but based on the individual’s personal definition of moderation they still may over-consume the food item or become too restrictive and loose joy in eating. I prefer not to use this term and cringe when I hear other health & wellness professionals use this term.
There are foods that are less healthy but can still be part of healthy way of living, like olive oil, avocado oil, coconut oil (yes despite all the information in the recent media), and flours made from quality grains, these food items are still processed foods and are not as healthy as eating their whole food source. Therefore, in this instance, they should be limited to only 1/serving a day and as one transition to a healthier way of living work down to 4-5 servings a week. The first step to healthy eating is education and awareness if you can’t get it down to 1/serving a day right away work your way there.
“There are no bad foods and everything in moderation!” I don’t like the “bad” food label but there are foods that are counterproductive to our wellbeing, these foods fall into two categories. The first is foods that are disadvantageous to all of us, they either provide absolutely no nutritional value or what they do provide is offset by their negative effect on our bodies. These foods may have an obvious effect on an individual or an underlying effect that is not visible or expressed until disease or health imbalances set in. An example is added sugar. It causes weight gain, inflammation, blood sugar imbalances, suppresses the immune system and much more. Its effects can be obvious or not obvious until disease sets in. There is absolutely no nutritional value to added sugars, our bodies receive all the sugar they need from fruits, vegetables, whole grains, and legumes. So, what is the balance in this situation?
Healthy eating is not a diet it’s not all or nothing or black and white, there is always wiggle room. Let’s be real, healthy eating is about being happy and feeling great! If you eat 90% healthy and let it go 10% of the time, it’s not going to make it or break it. Just like if someone eats poor quality foods all the time, they are obviously not going to become healthy if they eat the occasional salad. If you have reached your goals and have no major underlying health conditions a couple of months out of the year you can even let this slip to 80/20. Avoid using your 10% as a reward, this can lead to emotional eating. Keep your 10% to special occasions or living in the moment occasions. Remember not to make this a habit or make special occasions out of everything, that 10% can easily become 30%+ and those poor food choices become once again part of your eating patterns. Unhealthy foods are addictive and even those of us who know well and do well can easily fall into poor eating habits. Another word of precaution, when one transition to healthy eating, our bodies become healthy and confident. A healthy confident body speaks out, it does so by making us feel unwell. This can happen when we indulge during our 10%, it is important to acknowledge this communication and provide your body with lots of water and follow up with healthy meals and appreciate this communication and reminder of the importance of eating healthy.
The second harmful food category is foods that cause reactions or aggravate imbalances in specific individuals. For example, some foods even healthy foods are harmful in certain conditions or individuals, it may be temporary or permanent. In this instance, a person may avoid these foods completely or limit them and manage them with specific treatments or rotational protocols. Sadly, many of these individuals are judged, this is not some fad or hypochondria these are real issues that are addressed using nutritional protocols. We have been using food as medicine for thousands of years, with changes in thoughts towards disease and the reliance on allopathy and medicines we lost this practice and only recently has it come back thanks to a better understanding of nutritional science and root causes to health imbalances.
Although one should avoid everything in moderation mentality, healthy eating is not all or nothing. The feeling of being limited is a perception, transitioning from one way of thinking and eating is never easy and should be done in baby steps ideally with the support of someone with a solid nutritional background. Once you start embracing this transition and thinking outside the box it will become evident that there are way more options out there then not and the few food items that you miss can still be enjoyed during your during celebrations, special occasions, and living moments within reason.
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic,
All material on this website is provided for your information only and may not be construed as medical advice or instruction.
Please note some of the content is also posted to my steemit account @danaclark