The Scoop on Supplements

By: Tracy Pritchard (MS, CNS, LDN)

Dietary supplementation is now commonplace in the American diet. It seems like every other television commercial or social media post is promoting the idea that “If you can’t get it in your food, then get it in a pill.”

In order to ensure that an individual can successfully navigate the endless walls of supplemental possibilities they may want to get familiar with the concept of proper dietary supplementation. Bottom line up front: If a product claim sounds like it is too good to be true, it probably is. While there is a place for supplementation, one concern is the over reliance on supplements at the expense of a balanced diet. There is no supplement that is right for everybody or that can provide magic results.

Supplements may help you improve or maintain your overall health. A dietary supplement is used to enhance the diet by increasing both the quality and quantity of total dietary intake. Dietary supplementation is necessary given either of the following two conditions: you do not eat a variety of food, or you have an underlying health issue. A holistic approach to health may go beyond simply addressing deficiencies and offer targeted therapeutic uses of supplements to address health concerns and individual needs. In our current day and age plagued with deteriorating soil quality, increasing levels of environmental toxins, and hectic lifestyles it may not be realistic to get everything we need from food. Some examples of dietary supplements include vitamins, minerals, herbs/botanicals, amino acids, and enzymes. Other popular supplements include protein powders and greens powders. Protein powders are typically made from pea or other plant-based sources, whey (dairy), or hydrolyzed beef. In addition to accommodating allergies and sensitivities, many people have personal preferences based on flavor, texture and satiety. While protein powders are typically associated with making shakes or smoothies, they are very versatile and can also be used in recipes such as protein oats, chia pudding, and baking to help increase protein intake.

How do you know if your product is good? Should you buy your supplements at the same place you buy your groceries and cleaning supplies – does it really matter? The simple fact is that the quality of nutritional supplements varies widely. There are numerous quality certifications that help consumers choose products that actually contain the ingredients listed on the label while not containing potentially harmful ingredients. Many supplement brands feature claims on their labels to help consumers find suitable products based on their personal values and preferences. With food allergies on the rise, it is especially important to understand allergen terminology and pay careful attention to product labels. Some examples of common label claims include animal product-free, free of artificial fillers or preservatives, gluten-free, non GMO, and shellfish-free.

Buyer beware of ingredients that don’t belong in supplements. Some ingredients to look out for that may be used as fillers or to enhance the look of a supplement include artificial colors and hydrogenated oils - both are associated with negative health outcomes. Also be on the lookout for lead, mercury, and other contaminants found in inexpensive omega-3 (fish oil) supplements. Without quality control, it is possible that supplements may even contain mold and fungus.

Professional brands are sold directly to healthcare providers and typically claim tighter quality control (and therapeutic concentrations) than over the counter supplements. There are numerous markers of quality control to ensure public safety while verifying that products contain the identity, purity, strength, and composition claimed on the labels. Current Good Manufacturing Practices (cGMP) is industrial terminology indicating that a manufacturing plant has been inspected and certified by third party companies who ensure certain quality criteria are met. cGMPs are designed to minimize risk in dietary supplements. This certification is not free, which is why many nutritional supplement manufacturers are not officially cGMP certified. However, without the actual cGMP certification, you can’t be sure if they are adhering to the strict requirements. Some other organizations committed to supplement quality include EQP (Emerson Quality Program) and NSF International, USP, and Consumer Lab.

If you are looking to purchase quality supplements, consider researching trusted sources. These may include brand/manufacturer websites, specialty or health food retailers, healthcare practitioners who stock supplements directly from the brand, and virtual dispensaries that stock supplements directly from the brand. Resellers may not have proper warehousing standards, training programs for staff, formal quality control, or recall and adverse reaction processes in place. This may lead to concerns that could adversely impact an individual’s health.

Another consideration is what form of a nutrient is the best. Not all forms of a nutrient are the same. One example is Vitamin D supplements that can be found as vitamin D2 or vitamin D3; in this case the latter is more effective at raising Vit D levels. In addition, a practitioner can provide proper dosing based on lab work. Another example of a popular supplement is magnesium. It can be found in several forms that each provide different benefits. Be sure to talk to a healthcare provider to ensure you are using supplements that best suit your individual needs.

Some things to consider before taking a dietary supplement:

*What dose should I take for therapeutic benefits?

*What are the potential benefits?

*When should I take it? With food or without food? For how long?

*Are there any safety risks?

*Am I allergic or sensitive to any of the ingredient it contains?

*Does it interfere with any prescription medications?

Are you interested in a simple, convenient alternative to spending hours in the supplement aisle?

Check out our online supplement dispensary!

Always let your health care provider know about any supplements you plan to take especially if you have any health conditions or take any medications.

Featured Recipe

Protein Oats

Ingredients

· ½ cup old fashioned oats

· 1 serving protein powder (flavor of choice, approx. 20 grams of protein)

· 1 tbsp nut butter (peanut butter, almond butter)

· ½ cup berries

· 1 cup (+/- based on desired consistency) water, milk, or milk alternative

Instructions

1. In a microwave safe bowl add the oats and liquid. Stir until well combined.

2. Microwave for 1 minute. Remove from microwave and stir again.

3. Microwave for an additional 30-45 seconds. Remove from microwave and add protein powder, nut butter and berries. Enjoy!

Notes

Protein Powder –I like to use Metagenics Whey or Rice & Pea protein from Fullscript. Both come in chocolate or vanilla. This protein powder can also be used to make a protein shake or chia pudding.

More Than Just “Seen” : Supporting and Safeguarding the LGBTQIA+ Community

Written By: Leslie Wells

The barriers between adequate healthcare, resources, community support and our LGBTQIA+ community members remain present and detrimental in 2024. Hope and Healing recognizes the negative and sometimes fatal consequences that these barriers are making on the health and well being of LGBTQIA+ individuals, specifically among younger generations.

Key findings from The Trevor Project’s 2024 National Survey on LGBTQ Youth Mental Health include the following statistics: 

— 39% of LGBTQ+ young people seriously considered attempting suicide in the past year — including 46% of transgender and nonbinary young people. 

— More than 1 in 10 (12%) LGBTQ+ young people attempted suicide in the past year.

— 50% of LGBTQ youth who wanted mental health care in the past year were not able to get it.

— More than half (54%) of transgender and nonbinary young people found their school to be gender-affirming, and those who did reported lower rates of attempting suicide.

— LGBTQ+ young people who reported living in very accepting communities attempted suicide at less than half the rate of those who reported living in very unaccepting communities.

These statistics paint a clear depiction of how critical an increase in support and resources remains. In an effort to reinforce a sense of hope and healing for the members of our LGBTQIA+ community, we have assembled the following resources that may increase the likelihood of receiving proper care and support:

PFLAG Southern Maryland—

PFLAG offers support, resources, and advocacy for LGBTQIA+ and their loved ones, including faith-based support, support for military families with LGBTQIA+ children and teens, and more. 

https://www.pflagsomd.org/

The Trevor Project—

Read blogs about topics such as the complexities of lesbian visibility, the trans/non-binary umbrella, and how to have safe, and supportive discussions about suicide with our LGBTQIA+ loved ones.

https://www.thetrevorproject.org/

Lighthouse—

Lighthouse publishes original content on a weekly basis from top LGBTQIA+ doctors and therapists. Subscribe to their newsletter for regular updates, or utilize the website to search for primary care, therapists, psychiatrists, and more health care providers specializing in LGBTQIA+ health issues. 

https://www.lighthouse.lgbt/

National LGBTQIA+ Health Education Center— 

Read tips for coming out and communicating clearly with health care providers regarding health issues related to or affected by sexual orientation. 

https://www.lgbtqiahealtheducation.org/publication/dadt-lqbtq-youth/

Please share these resources freely and often. We witness how small efforts can sometimes make the greatest differences on a daily basis, and believe that everyone is worthy of health, hope, and healing.

Balancing Summer Celebrations and Nutrition

By: Tracy Pritchard (MS, CNS, LDN)

As the warmer weather moves in, many are looking forward to summer celebrations. This may include graduation parties, weddings, BBQs, and other social events such as grilling out with friends. Sunny days often seem like a mini vacation and it’s a wonderful time to catch up with friends and family. Often times as our schedules relax a bit so do our nutrition habits. This is no surprise since we all know traditional summer fare often includes hot dogs and burgers, mayonnaise laden dishes, alcoholic or sugary drinks, and ice cream.

Perhaps we can balance celebrations and indulgences with nutrient dense choices that support our health goals. Each person has to decide how they want to balance celebrations and quality nutrition. This is a great opportunity to avoid an all-or-nothing mentality when it comes to following a nutrition plan. If you know your friends will be enjoying s’mores by a campfire one evening, you can prepare accordingly instead of trying to juggle temptation and social pressures. Each of us may choose a different approach to this and choose strategies like having a balanced dinner before attending the party, skipping alcohol in favor of a smore, or perhaps sharing a smore with a friend.

One way is to take the focus off of the food and place it on relaxation and time outdoors with friends and family. The same mindful eating principles that are helpful through all the winter holidays apply here as well as we enter a season of parties, picnics, and potlucks:

*Do not arrive at an event starving, you will be more likely to indulge. Have a healthy snack prior to arriving to help you make more mindful choices. Choose snacks with protein, fiber and healthy fats to keep you satisfied. Some simple choices may include mixed nuts, vegetables with guacamole or hummus, Greek yogurt with berries, or apple slices with peanut butter. Produce with a high water content such as berries, watermelon, cucumbers, tomatoes, celery and bell peppers will serve as a healthy snack that will also contribute to staying hydrated.

*When there are a lot of options, choose your favorites and balance your plate with vegetables, fruits, and lean proteins. Stay mindful of portion sizes.

*Savor your food and slow down. Give yourself time to enjoy the flavors and aromas. Be aware of distractions and try not to eat mindlessly.

When you think about your favorite picnic dishes, get creative to renovate them with a healthy spin. Have an open mind as you swap out mayonnaise for plain Greek yogurt, soft drinks for sparking water, or cookies for frozen fruit pops. Try some refreshing watermelon or some frozen grapes to satisfy your sweet tooth. You may also choose to experiment with some new recipes so you can share something that you would also like to eat at a get together. It is very likely that others will appreciate your thoughtful and nutritious contribution. If you need some inspiration check out your local farmers market for some fresh produce and find a new recipe to try. Think about using whole foods to bring some color, nutrients and balance to your summer celebrations.

Tips to enjoy gatherings:

· Replace foods high in sugar, salt, and fat with 100% whole grains, fruits, vegetables, lean meats and seafood. Heavy and greasy foods can weigh you down and make you feel sluggish in the heat. One example would be swapping out hot dogs and hamburgers for chicken thighs or turkey burgers.

· Throw some fruit and vegetables on the grill. Fruit and veggie trays are always a great option, and you can even take it up a notch by grilling asparagus and veggie kabobs or peaches and pineapple on the grill.

· Include physical activity – this may include playing corn hole, spike ball, setting up a scavenger hunt or just going for a walk after the meal.

· Stay hydrated – include water instead of juice sodas, juices, and alcoholic beverages. Caffeinated drinks can lead to hydration and are often high in sugar and calories. Try alternating alcoholic beverages and/or caffeinated drinks with water. In addition, try grabbing water when you feel hungry. Often times we think we are hungry but we are actually thirsty. Consuming enough water may curb your hunger and have you eating less. You can make water more fun by adding sliced fruit or fresh herbs to a pitcher of water, or try using frozen fruit instead of ice to flavor and cool plain water.

· Remember to keep food safe – use the four food principles: clean, separate, cook, and chill. Be sure to wash your hands before handling food and sanitize food preparation surfaces. Next, be sure to keep uncooked meat, poultry and seafood separate from cooked foods and fresh produce. Use different cutting boards, plates, and utensils for cooked and uncooked foods. Use a food thermometer to ensure foods are cooked thoroughly.

Summer provides a wonderful opportunity to be with our friends and family outdoors while making memories. Use some of the tips above to make your summer get togethers not just happy but also healthy!

Featured Recipe

carrot apple slaw with cranberries

From Rebecca Katz Kitchen

Ingredients:

1/4 cup unsweetened dried cranberries
1/4 cup very thinly sliced red onion
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
8 ounces carrots, peeled and thinly sliced into 1/4-inch strips
1 Granny Smith apple, thinly sliced into 1/4-inch strips
1 tablespoon chopped fresh mint
1/4 teaspoon sea salt
2 tablespoons extra-virgin olive oil
1 tablespoon slivered almonds, toasted

Instructions:

Put the cranberries, onion, 1 tablespoon of the orange juice, and the lemon juice in a small bowl and stir to combine. Let sit for a few minutes to allow the juices to penetrate the cranberries and onion.

Put the carrots, apple, mint, salt, cranberry mixture, and remaining 2 tablespoons of orange juice, and salt in a large bowl and toss gently to combine. Drizzle with the olive oil and toss again. Scatter the almonds over the top.