ISSUE 50 | MAY 2018 | QUESNEL, BC
WELLNESS Inspiring a Healthy You
MY KID HAS ADHD - OR DO THEY? MINDFULNESS & CHILDREN'S MENTAL HEALTH EGG & VEGGIE CUPS
F R E E
YOUNG LIVING ESSENTIAL OILS MORE THAN ‘JUST OILS’ IT’S A LIFESTYLE
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issue 50 - 2018
4 “My Kid Has ADHD - Or Do They?” Published by Jennifer Reed, R.H.N. Hello! I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings. FOUNDER, PUBLISHER & DESIGN Jennifer Reed - Spiral Health
“There are many conditions with similar symptoms that could easily mirror one another, especially when it comes to Attention Deficit Hyperactivity Disorder (ADHD), so it’s important to consider alternative explanations to ensure accurate treatment and unnecessary medication.”
7 Mindfulness & Children’s Mental Health “If we can help our children secure a solid sense of self-awareness, with a true sense of identity from a young age, we can set them up to experience a balanced, and more positive state of mental health as they grow up. “
8 A Holistic Approach to ADHD “ADHD is such a multi-faceted condition that it deserves a multi-pronged approach, the most important being nutrition.”
10 Egg & Veggie Cups This high protein breakfast will help satiate you longer not to mention provide healthy brain-boosting nutrients!
EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email firstname.lastname@example.org ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email email@example.com SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.
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“My Kid Has ADHD - Or Do They?” - by Karen Ryan, NNCP, RHN
Let’s face it – nobody wants to put a label on their child. Regardless of what the label is: ADHD, ODD, Bipolar Disorder, Giftedness, GAD (General Anxiety Disorder), LD, etc. The list is endless but the label should never define who the child is. With that being said, though, is the label given always the diagnosis of what’s really going on? There are many conditions with similar symptoms that could easily mirror one another, especially when it comes to Attention Deficit Hyperactivity Disorder (ADHD), so it’s important to consider alternative explanations to ensure accurate treatment and unnecessary medication.
could compromise their brain development so having a varied diet with the right supplements from the get go is crucial. If you’re unsure, hiring a respected nutritionist could be well worth the small investment into your child’s physical growth.
ADHD is one of the most misdiagnosed disorders facing our children today so having a deeper look before an official diagnosis is made could make all the difference in the world. Here are a few of them to consider:
Sleep Issues – An overly tired child can have trouble staying awake and focused. It’s important to recognize a few key points:
Stressful Home Environment – Family home situations can often have a severe effect on a child, whether it is a new addition to the family, divorce or a family death. Children tend to become frightened, anxious or confused when the family unit is disrupted so it’s important to assess what’s going on at home before thinking there is a “problem” with your child. Poor Nutrition – Many children are picky eaters and it is not uncommon for the picky ones to be deficient in one or more key nutrients. Not having the right nutrients in their daily diet
Giftedness – One key sign of inattention in class is giftedness. This is a clear indication that the child is bored and not being challenged enough so they tend to lose interest in daily classroom activities. Giftedness and ADHD often go hand in hand so it is very possible to have a diagnosis of both at the same time.
• Does your child have trouble falling asleep (or have insomnia)? • Does your child sleep restfully throughout the night or do they wake up often? • How many hours per night does your child average in sleep? (8 – 11 hours each night is considered healthy and normal for most kids) • Does your child suffer from sleep apnea? If any of these sleep issues are familiar, it may be in your best interest to see a sleep specialist to rule these out before going
the route of an ADHD diagnosis as some children who suffer from sleep disorders may display symptoms of ADHD during waking hours without actually having the disorder.
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Hearing Problems – Hearing can always be a tricky one to diagnose in children as quite a few children don’t actually know how to express themselves. Children with hearing impairments tend to have a hard time paying attention because of their inability to hear properly. Bipolar Disorder – ADHD and bipolar disorder (which is a mood disorder) are very often hard to distinguish as they share quite a few common symptoms such as outbursts, talkativeness, mood instability, impulsivity and restlessness. It is important to note, though, that bipolar disorder is a mood disorder whereas ADHD affects attention and behavior. Learning Disabilities – Very often, ADHD and LD’s are intertwined as well. Inattention can be prevalent particularly when the child is in a learning environment that is too difficult or too confusing for them. Falling behind in class work, assignments and any homework can also be a clear indication that an LD is present so arranging to have a psycho educational assessment done either privately or through the school would be an excellent start. Alcohol / Drug Abuse – While no parent wants to admit that their child has a substance abuse issue (especially in teenagers and young adults), it is important to screen for alcohol or drug problems. Some of the most tell-tale signs that would be relevant are issues with behavior, school attendance, handing in homework and assignments on time (or at all) or getting into trouble with the law. There are other various medical conditions that can mimic ADHD but some can also coexist as a co-morbid condition along with ADHD. Some examples of these are: • • • •
Oppositional Defiance (ODD) Tourette’s Syndrome Anxiety Disorder Depression
Many times, however, there is no condition at all - it’s just kids being kids. It’s their rite of passage to be excited about their new world, their ever changing environment, their new and improved toys and their exciting new friendships. Look at your child as a whole and think, “Are they having challenges at school or in life or are they just overwhelmed with their stimuli and they just process things in a different way?” Not every kid has ADHD, but, even if they did, it would be the best gift they could possibly have.
Karen Ryan, NNCP, RHN ADHD Practitioner Founder, The ADDvocates and vancouverADHD Author of "ADHD is Not a Four Letter Word" Senior Editor, everyday ADDvice
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Mindfulness & Children’s Mental Health
- by Ashleigh Stewart, Msc.D
What does it mean to be Mindful? Mindfulness is about in living in each moment and experiencing it for what it is. Living mindfully means letting go of living your life as if everything is a race to the finish line. Although we live in such a fast-paced, results-driven society, our purpose in life is not to just simply succeed in achieving our goals while always focusing on the end result of our endeavors. What About Children? The same applies for children. It is my belief that we mistakenly raise our children to live as though their entire childhood is in preparation for what they will become as adults. Society educates and conditions our children for life as a grown-up, and because of this they grow up identifying their sense of who they are as people based on what they are learning at school. As they get older, the emphasis becomes more and more focused on their grades, and these grades are what will determine the type of career they will have when they grow up. Children’s education is mainly about what they are preparing to become tomorrow, not for who they are today. It is because of this that I would confidently say that the majority of children are not living mindfully. Can Children Live Mindfully? In spite of the condition of society, and the type of educational system our children are immersed in, we can endeavor to help our children to live more mindfully. With simple strategies, it is easy to help children to celebrate who they are right now, in this moment, and the next one, and the next. Some children’s feelings about who they are, and how they feel about certain things, can often change from one day to the next. This is normal. Children are versatile and can change in many different ways as they grow in body and mind, learning to navigate the world and discovering just where they fit in the grand scheme of things. Remember, our children are not cookie-cutter objects; they are diverse and unique individuals who deserve our acknowledgment and acceptance of who they are. A simple exercise can teach kids mindfulness and
positive self-awareness. For example, I begin all my children’s yoga and mindfulness classes by having my students sit in a circle while I ask them one by one to share something they really like about themselves. The Importance of Children’s Mental Health & Self Awareness There is an important connection between children’s mental health and their sense of identity. Mental wellness is built upon a foundation of self-conviction, with an authentic sense of self-awareness. If a person spends their life striving to live up to an ideal of which society expects of them, they can never be convinced about who they are with a true sense of purpose and fulfillment in life. Living with a distorted sense of self-awareness is common for many people, and is fuel for the struggles that many people are facing with mental wellness, such as anxiety and depression. If we can help our children secure a solid sense of self-awareness, with a true sense of identity from a young age, we can set them up to experience a balanced, and more positive state of mental health as they grow up. With a strong sense of self-awareness, they can become attuned with who they are - creating a sense of empowerment to identify what feels off in life and fix it when things begin to go wrong. If you are unsure about who you are in your life, and do not really know what your desires, urges and pains are, it is common to look for a reason to justify the pain and confusion by labeling it. The label then becomes an identifier for the pain; it gives it a reason. This is the easiest route to blaming our mental health for the many ways that we are disconnected from ourselves, our purpose and our sense of fulfillment in life. Mindfulness is not the answer to all mental health issues or disorders, but it is definitely a good start to helping manage them.
Dr. Ashleigh Stewart, Msc.D. Metaphysical Counselor, Therapeutic Yoga Instructor, Reflexologist & Holistic Health Expert Author of “Five Minutes to Mindfulness” www.littlelighthouseyoga.com discoverwellnessbc.ca
adult with ADHD. It cannot be outgrown but there are several steps that can be taken to minimize its effects on a person.
- by Karen Ryan, NNCP, RHN
By nature, ADHDers, as I like to lovingly call them, are deficient in a handful of key nutrients: essential fatty acids, magnesium, zinc, the B vitamins (particularly B6 and B12), vitamin D and iron. With this in mind, it is imperative that a varied diet is followed. So here are a few tips to help manage ADHD in your home the next time you go grocery shopping. • No food dyes …. ever! Food dyes aggravate attention problems so focus becomes a clear issue at home, at school and at work. Not only that, but studies have shown that food dyes can cause hyperactivity in children who do not even have a diagnosis of ADHD. • Refrain from cooking, baking or eating refined sugars and flours. Read the labels carefully and if sugar is one of the top 3 ingredients, opt for something healthier or, better yet, bake or cook it yourself. • Opt for a high protein / low carbohydrate diet. Eating a diet that is high in protein with plenty of good fats and low in carbohydrates will better regulate sugar fluctuations which will, of course, better regulate energy levels as well as hyperactivity and focusing levels.
ADHD, or Attention Deficit Hyperactivity Disorder, carries a stigma which has parents reeling at the onset of diagnosis. What parents don’t know, though, is that ADHD is not a death sentence, whatsoever. Any negative connotation associated with those four letters should be thrown out the window. Give me one negative word describing ADHD, and I’ll throw three positive ones right back at you! These children are not disordered; it is the broader social and educational influences that create the disorder. ADHD is diverse and by this I mean that
it is not a simple disorder that has a one-pronged therapy. As both a clinical and holistic nutritionist, I have done a great deal of research on ADHD and I am a true believer that medication is not the answer and should not be the first resource that parents go to. ADHD is such a multi-faceted condition that it deserves a multi-pronged approach, the most important being nutrition. ADHD is not caused by bad parenting, television, too much sugar or playing video games - it is, simply, something which someone is born with: a child who has ADHD grows into a teenager who has ADHD who then, in turn, grows into an
• While on the topic of carbs, opt for complex carbohydrates over simple carbs: brown rice, whole grain breads, steel cut oats, etc. Your body can work with these much more synergistically as they pack in more nutrients, are higher in fiber and digest more slowly. • Eat lots of fruit and veggies! Mix them up with various dips to avoid boredom and combine colours to ensure you’re getting the various nutrients that each fruit and veggie provides. The more colour you have, the more nutrients, phyto-nutrients, vitamins and minerals you will get throughout the day.
Now, with that being said, why is adding supplements important to the ADHD diet if they are already incorporating a varied food regime? While ADHDer’s already have a tendency to be low in certain vitamins and minerals, getting the added supplementation can be hugely beneficial. For example, essential fatty acids (Omega 3’s) can aid in focus and improved mood; magnesium helps relieve excessive fidgeting, anxiety and restlessness; zinc is known to reduce hyperactivity, impulsivity and irritability; and Vitamin B6 (pyridoxine) is critical in making the neurotransmitter serotonin, which is responsible for calm and happiness. An important thing to note, though, is that many nutrients work harmoniously with one another, and you won’t really know of its effect for at least two weeks so give it some time to let your body (or your child’s body) metabolize it and absorb it effectively. Mindfulness plays a crucial role in nutrition so being mindful about what you are eating and feeding your family should play a complementary role in a child’s treatment for ADHD. When a child’s or teen’s diet is balanced and healthy, their ADHD symptoms will be better controlled. Simply put, garbage in = garbage out so choose wisely. It is also important to note that when you change the diet of the person with ADHD, make the changes for the entire family. A quick word on gut health – it is BEYOND crucial. 80% of the body’s serotonin levels are in the gut so incorporating a good probiotic would be an excellent idea (to say the least). A good indication that things aren’t going well are: • Unexplained rashes; bloated belly with either constipation or diarrhea • Allergy-type symptoms like itchy eyes, runny nose, swelling or wheeziness • Unpredictable emotions such as anger or anxiety issues, or • Poor diet combined with a tendency to lean towards high carbohydrate foods such as cereals, pasta and crackers. One of the keys of ADHD is education for everyone involved – the parents, the teacher, the sports coach, the tutor, the ADHDer themselves and anyone else who plays an important role in their life. I will never tell a parent to not medicate their child but what I will do is provide them with every single possible resource available to them, and, if all else fails, then they can do what they need to do. So, my final words? Educate before you medicate!
Karen Ryan, NNCP, RHN ADHD Practitioner Founder, The ADDvocates and vancouverADHD Author of "ADHD is Not a Four Letter Word" Senior Editor, everyday ADDvice
Egg & Veggie Cups
- recipe courtesy of Karen Ryan, NNCP, RHN
These little guys are the perfect snack or breakfast on the go and are full of nutrients to keep you full for a long time. You can also mix and match the veggies to suit your tastes as well!
Instructions 1. Preheat oven to 400. 2. Grease muffin tin with coconut oil.
Eggs are high in quality protein and contain all the amino acids in the right ratios, making it a complete protein. They also may help to lower your triglyceride levels (in omega 3 rich eggs) and contain large amounts of lutein, an antioxidant that has major importance for eye health.
3. Rinse and chop all veggies into 1/4 inch pieces and then divide vegetables evenly between muffin tins. 4. Whisk the eggs, then pour into tins, dividing it evenly.
Ingredients 1/2 tsp coconut oil 1/2 medium onion, chopped 1/4 red pepper, chopped 8 eggs Sea salt and pepper to taste
5. Sprinkle with salt and pepper, then stir the vegetable and egg mixture briefly to evenly disperse the vegetables throughout the egg. 6. Bake for 18-20 minutes. Bon Appetit!
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