Are You Eating the Right Breakfast?

Are-you-eating-the-right-breakfast

I don’t know if the old saying “breakfast is the most important meal of the day” is true. It may not be the most important meal. But it certainly is an important one. Starting off with the right breakfast raises your blood sugar gradually and keeps you full for hours. It’s like armor protecting you from the tempting, junky foods that surround us all day. In other words, eating the right breakfast can help with healthy weight loss. Are you eating the right breakfast?

The Right Breakfast

The great news is that there isn’t just one perfect breakfast. Many foods can make up the “right” breakfast. Here are the 4 important characteristics of the “right” breakfast (and some food ideas):

  1. Produce. I highly doubt that you’re surprised that I ‘m recommending that you include fruit or vegetables in your breakfast. Most of us could use to eat more and so why not get a serving or two in at the start of the day? Eat a piece of fruit, top your oatmeal with berries, add some spinach in your omelet, or warm up last night’s stir-fry leftovers.
  1. Protein. Here’s something that toast or cereal eaters often miss. Including protein will help your blood sugars be stable for longer, which means no mid-morning crashes and cravings for donuts. Sprinkle hemp hearts or chia seeds on your cereal, spread nut butter on your toast, or enjoy a couple of eggs.
  1. Real whole grains. This one is optional. You may just want to include protein and produce and you’ll be doing great. Others (me included) do better with some real whole grains at breakfast. What do I mean by “real” whole grains? I mean minimally processed grains. Something that you really have to chew. There’s a lot of highly processed breakfast foods that claim to be whole grain and/or high fibre. I recommend avoiding anything that’s super light-weight, like a lot of breads and puffed cereals. They digest really fast and your blood sugar starts to drop quickly. Instead look for something that needs a lot of chewing, like steel-cut oats and is heavy to hold, like many sprouted grain breads.
  1. Sugar. Again no surprises here (except where it can be hidden). Have as little added sugar as you can (ideally none). Watch out for it in “healthy” cereals, take-out smoothies made with fruit drink concentrates, and in “fruit”-on-the-bottom yogurt.

Here's a recipe for Overnight Oats - a fantastic example of the right breakfast. Try it tomorrow morning and see how great you can feel!

One Simple Step for Better Nutrition, Digestion, and Enjoyment of Your Food

better-nutrition-digestion

Do you want to get more vitamins, minerals and other nutrients from the food that you eat? Want to reduce bloating and poor digestion? Want to experience more enjoyment from your food? How about feeling more full from eating less food? What if there was one really easy way for better nutrition and digestion?

Well then I’ve got good news for you.

There is one easy way:

Chew your food.

Yes, chew your food.

Okay, I’m being a bit sensationalistic. But I have good reason to be. It seems too obvious. And, too good to be true. But it really isn’t. And yet so many of us don’t do a good job of this.

We wolf down our food without really bothering to chew it.

We mindlessly eat while working at our computers, or scrolling through our iPhones, or while zoning out and watching TV.

Chewing is the first step of digestion. In chewing you break down food into smaller pieces so that your digestive enzymes can have lots of surface area to work on to digest the food, and then absorb it. There’s also digestive enzymes in your saliva that starts breaking food down.

With less chewing there’s less surface area for your enzymes to work on. Which leads to less vitamins, minerals and other nutrients being freed to be absorbed by your body.

With less chewing there’s more undigested food moving through your intestines. The result is that your gut bacteria has more food to ferment, creating gas.

Because we don’t take the time to chew your food, we eat more food before our bodies can register the sensation of being satisfied. As a result we over-eat.

Because we don’t take the time to chew our food we eat an entire bag of potato chips, or an entire tub of ice cream without even noticing. Our “treat” provided us with almost no pleasure.

I encourage you to actually take the time to chew your food. It’s so simple and the benefits are huge.

How Much Should I Let My Child Eat?

How Much Should My Child Eat?

I want to confess something. It breaks my heart when I hear a child ask her parent if she’s full. I silently scream. Unfortunately, I’ve seen it many times. Here's the answer to "how much should I let my child eat?"

How Much Should I Let My Child Eat?

The overwhelmingly vast majority of kids are born knowing when they are hungry and when they’re full. It’s only through social learning that we lose our ability to listen to our bodies and learn to overeat.

When I hear a preschooler ask her parent if she’s full, I know that she’s lost her ability to listen to her body. She'll now look to external cues to tell her when she’s full.

It takes trust to let your child choose how much to eat. You’re a good parent. You care about your child having enough to eat. So I know that it’s so very tempting to tell her that she needs to finish those peas or eat two more bites of chicken before she’s done.

It doesn’t help that she’ll likely be completely inconsistent in how much she eats. Eating lots some days (what my Grannie called “having a hollow leg” – as in “I don’t know where the child puts all that food. She must have a hollow leg”). Other days she’ll eat almost nothing (which causes parents to say “I think that she must pull nutrients out of the air like a plant – she certainly isn’t eating them”).

Sure, sometimes kids will get it wrong. Sometimes they'll choose a more interesting activity and not eat enough. Other times they'll eat too much and get a stomach-ache (or perhaps even throw up). It's just like everything else in life - kids sometimes get things wrong. Giving them the opportunity to practice lets them learn from their mistakes. If you're consistently offering 5 - 6 opportunities to eat each day in a low-stress setting, they'll get the nutrition that they need over the course of a day.

Hold back from commenting on the amount of food that your child is eating. Let her gain food-confidence by controlling how much she eats.

In other words, how much should you let your child eat? As much (or as little) as their tummy tells them to eat.

Showing that you trust her and letting her build food-confidence is an amazing gift that you can give.

Looking for more strategies for picky eaters? Get tips emailed to you on how to support your child to become a good eater.

An Often Overlooked Step for Weight Loss

weight-loss

A couple of weeks ago I had the opportunity to do nutrition weight loss mini-consultations with a number of women. All of these women had several things in common. They were:

  • Intelligent
  • Successful in high-demand, fast-paced careers
  • Very, very busy.
  • Unhappy with their weight.

They also had something else in common. Something that is often overlooked when trying to lose weight – building up their self-care toolkit.

Each woman had different eating habits. We spent time discussing healthy options that would be do-able in their full lives.

As a dietitian, I’m trained in nutrition. These women likely expected to only talk about food. But I knew that we needed to broach another topic. Self-care toolkits.

Weight Loss Self-Care Toolkits

I brought up self-care toolkits for two reasons:

  • Alternatives to Emotional Eating: We eat for more reasons than just fuel for our bodies. Eating can soothe our emotional needs. Think of the terms “treats” or “comfort food”. Enjoying such foods can be a way of taking care of ourselves. The problem comes when it’s the only tool in your toolkit. Or when you over-use this tool.
  • The Stress-Weight Connection: Mainstream medicine is coming to understand what many traditional wellness systems have known for a long time. Our mental/emotional/spiritual health and physical health are connected. Specifically related to weight, we’re learning how chronic stress creates a cascade of hormones that cause weight gain – particularly belly weight.

It’s this second point that I brought up with the women last week. And, I particularly want to share with you. So many of us function so well in our high-stress lives, and that high level of stress is so constant, that we don’t even see the stress anymore. We’ve become stress-blind. But our bodies haven’t.

The way to counter frequent emotional eating and chronic stress is to have  a wide variety of tools in your self-care toolkit. And, to use them daily.

What do I mean by a weight loss "self-care toolkit”? I mean ways to take care of your mental, emotional, and spiritual health. The fantastic news is that there are an unlimited number of tools out here. You just need to find out which ones work for you. And use them! Examples include:

  • Meditation
  • Prayer
  • Exercise
  • Listening to or playing music (including singing)
  • Art
  • Knitting
  • Cooking
  • Journalling
  • Gratitude practice
  • Acupuncture
  • Massage
  • Chatting with supportive friends
  • Sleep
  • Counselling/ Therapy
  • The list goes on and on.

I know this from personal experience. For the first while when I went through my divorce I basically lived on bread, cheese, fruit, and tubs of ice cream (yes, I was such a cliché). My stress level was through the roof. And my weight started to creep up.

I knew that it was time to discover new tools for my self-care toolkit. I tried a number of things. Some worked and some didn’t. Now I’m stronger for the experience (and I’m in awesome shape). I’m better than I’ve ever been. And I continue to try new things to expand my self-care toolkit. What’s in my toolkit? Surfing, yoga, meditation, and a nightly gratitude practice. Occasionally I add long walks, prayer, acupuncture and physical therapy, massages, and art therapy.

It may seem counterintuitive that taking up art therapy (or substitute another option) is a way to lose weight. But now you know why it’s important. Now you know why I recommended daily use of self-care tools / expanding the tools in the self-care toolkits to each of the women whom I met last week. And, now you know why I recommend it for you too!

Check out another weight loss Nutrition Game Changer here.

Baked Avocado Eggs

Baked avocado egg

I'm a long-time lover of avocados and so I'm excited to see that many others have realized how delicious they are. And, that their healthy fat is not something of which to be afraid. Browsing around Pinterest for some cooking inspiration (I love Pinterest), I found this recipe. I like to give credit where credit is due, so here's the original recipe: http://www.popsugar.com/fitness/Baked-Eggs-Avocado-Recipe-30787252 This baked avocado egg recipe has all the creamy deliciousness of an eggs benny - without all the work of Hollandaise sauce. In other words, it's a perfect recipe for Easter breakfast. Finger Food Version: Cook a few minutes longer until both the whites and yolk are set (it's recommended that babies under 12 months don't have runny egg yolks). Cut the egg and avocado into finger-food size pieces. Or, spread on long, skinny pieces of toast.

Baked Avocado Egg Ingredients:

1 avocado

2 eggs

salt & pepper

Optional: toast

Baked Avocado Egg Directions:

  1. Preheat the oven to 425 degrees.
  2. Slice the avocados in half. Remove the pit. Scoop out enough flesh from the avocado,  so the egg will fit in the centre. Reserve this flesh for another recipe/snack.
  3. Slice a small piece off the back of the avocado halves so that they will sit flat without rolling around. Place the avocados in a small baking dish, making sure they fit tightly. If your dish is too big, scrunch up a piece of tin foil to fill the space.
  4. Season the avocado halves with salt and pepper. Crack an egg into each avocado half.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. And, how you like our eggs cooked.
  6. Enjoy scooped directly out of the avocados. Or, spread on top of toast.

Check out more healthy, delicious recipes here.

Sugar-Free Easter Ideas

sugar-free easter ideas

Halloween, Christmas, Valentine's Day, Easter, there are so many holidays that involve a lot of candy. I'm often asked by health-conscious parents how to handle these holidays. Here are some sugar-free Easter ideas to keep all the fun of the season, without all the sugar.

Sugar-Free Easter Ideas: Create Non-Candy Fun

There are lots of ways to celebrate Easter that don’t involve sweets. Examples include:

  • Join your child to decorate the house with Easter themed decorations.
  • Colour Easter Eggs. Extend the fun by first creating your own natural dyes.
  • Plant some veggies in the garden or pots.
  • Bake a low-sugar treat such as carrot cupcakes.

Next week I'll be sharing a fun, healthy (and delicious) recipe that's perfect for Easter.

Take Advantage of Toddlers’ and Preschoolers’ Naiveté

Toddlers and preschoolers have very short attentions pans. Use this to your advantage. Who says that Easter egg hunts need to involve finding more than 3 – 5 small pieces of chocolate? If we’re really honest, it’s we adults, not the kids, who enjoy longer games because we have a vested interest in reliving our childhoods.

Sugar-Free Easter Ideas: Create a New Family Tradition

Who says that it has to be chocolate that kids find in Easter egg hunts. Why not hide the eggs that you dyed? Or, how about hiding snack-size Ziploc baggies full of mini carrots? Easter bunnies eat carrots after all. Get your thinking cap on to invent a new, fun family tradition that doesn’t involve candy.

Sugar-Free Easter Ideas: Include Non-Candy Basket Stuffers

There are all sorts of fun and seasonal ideas to include in Easter baskets. Some examples include:

  • Spring or Easter-themed stickers
  • Arts and craft supplies
  • An Easter-themed colouring book and crayons
  • Veggie or flower seeds
  • Baby animal figurines
  • Story books on seasonal topics such as baby animals or planting seeds
  • Hair accessories in spring colours

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Is Your Workplace Working Against Your Eating? #NutritionMonth

Is Your Workplace Working For or Against Your Eating Habits?

While I do believe in individual responsibility, we’re influenced by our surroundings. Most of us spend a lot of our time at work. If you want to eat healthy, it’s worth taking a look at whether your workplace is stacking the odds for or against you. And then doing something to change it. Because let’s face it, when we’re constantly in meetings with junky food, and everyone eats fast-food at their desks for lunch, It’s damn difficult to eat well. You and your salad in a jar stick out like a sore thumb.

I’ve influenced change in a number workplaces. I’ve learned how to make change without everyone hating you for being “the food police”. The best way that I’ve learned is to simply bring healthy, delicious food. As Ghandi so famously said: “Be the change you want to see in the world”.

What you want to stay away from is offering unsolicited feedback on what others are eating. Or, to ban unhealthy foods. My experience has been that people see this as an attack and they just dig in deeper into their unhealthy ways.

Here are some simple ways to change your work environment:

  • Bring healthy food to meetings and potlucks. My go-to foods are fresh fruit, raw veggies (maybe with dip), and raw nuts (if it’s not a nut-free workplace).
  • Bring home-grown fruits and veggies. Or, those from local farmers’ markets. People often get super-excited about these.
  • Have a bowl of fresh fruit on your desk instead of candies.
  • Start a b.y.o. lunch group. Gather in the lunchroom/ a meeting room to eat your lunches together. This will remove the temptation to mindlessly eat at your desk. And, it motivates you to pack a lunch (instead of hitting the fast-food joint).
  • Start a lunchtime walking group. Okay, this isn’t going to affect your eating habits. But getting some fresh air and movement in is healthy too.
  • If ordering food for long meetings, order a variety of herbal (non-caffeinated) teas. Place pitchers of water on the table, maybe even add some fruit or cucumber for flavor and visual interest.

I admit, when giant refined-flour muffins and those poor-quality squares are the office norm, I’ve been nervous to bring my healthy alternatives. But it never fails that people dig in to what I bring. And, almost always someone catches me later on and thanks me for bringing healthy alternatives.

People want to eat healthy. They just don’t want to do extra work, eat anything that tastes awful, or be scolded for their current eating habits.

Go ahead and start a mini food revolution :)

Preventing Commuter Cravings #NutritionMonth

A couple of weeks ago I shared my 4 Ways to Stop Cravings. The article spurred a ton of response. So I wanted to dig a little deeper into the topic. Also, this month is Nutrition Month. The theme is Eating 9-5. In the background information that was share with me I learned that statistics show that at the end of a busy work day, people’s food choices tend to be more impulsive, falling for unhealthy choices at vending machines and coffee shops during the commute home.

That's certainly been my experience. What about you?

What’s the best way to prevent falling for these traps? As the Boy Scouts apparently say: “Always be prepared!”

By "being prepared", I mean:

Step #1: Don’t Go Too Long Between Meals and Snacks

As I shared in my post a couple of weeks ago, when our blood sugar drops, we’re driven by our bodies towards high fat, high sugar, and high salt foods. Did you skip lunch and now you find yourself in the fast food restaurant on the way home from work? It’s because of a biological drive – not a lack of willpower. Don’t try to work against Mother Nature; you won’t succeed. Instead, eat when you’re just starting to get hungry. For most people this is approximately every 4 hours. Now this doesn’t mean all-day grazing. Plan and eat a healthy afternoon snack to prevent the lure of the vending machine.

Step #2: Pack Healthy Choices

To expand on Step #1, eat a healthy afternoon snack when you’re just starting to get hungry. This means that you need to pack a healthy snack ahead of time. I pack something daily. And, I keep some healthy options on hand. That way on days that either I forgot to pack a snack (hey, no-one’s perfect) or days when I’m not in the mood for what I packed, I have a back-up healthy snack at the office. These can also be kept in the car for all you road-warriors. I was married to one for years so I know you too!

Some healthy snack ideas include:

  • Nuts and seeds (as long as your workplace isn’t nut-free).
  • Dried fruit.
  • Fresh fruit. Apples keep well.
  • Energy bars. Look for ones with recognizable food ingredients.
  • Whole grain flatbread, such as Ryvita.
  • Unsweetened fruit purees. Applesauce and other fruit mixtures come in sealed plastic cups. I also know many adults who use the squeezie packs of organic baby fruit & veggie purees (you can even find ones with awesome whole grains like quinoa).
  • Individual tetra packs of milk or plant-based milk alternatives.

Step #3: Fill Your Water Bottle

Often it’s thirst, not hunger, that sends us into the coffee shop or to the vending machine. Even if you only buy a water (and not a drink containing sugar, artificial sweeteners, or caffeine), just going to the vending machine/coffee shop means that you’ll be facing tempting treats. Instead, fill a reusable water bottle before you head out the door. Voila – temptation avoided!

What do you do to prevent cravings on the commute home? I'd love for you to share your tips in the comments section below!

** I’m proud to be a registered dietitian. March is #NutritionMonth – when dietitians across North America share our love of healthy eating! This article is inspired by the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca. **

Healthy Shamrock Smoothies - Green Smoothies

green smoothies

I'm a true kid of the 1980's Canadian suburbs. Growing up, we went to McDonalds a couple of times a year. One of those times each year, guarenteed, was in March. Why? If you grew up similar to me, you already know the answer...Shamrock Shakes. I totally LOVED those green, mint milkshakes that McDonalds only had on the menu around St. Patrick's Day.

To be honest, I had totally forgotten about those shakes. Those childhood days are long gone. But last Spring, while on a surf trip in California, I had a smoothie that brought it all back. It was pistachio and mint, and it was DELICIOUS! Ever since then I can't get mint or pistachios off my mind. So, of cource I had to create recipes for a healthy, minty green smoothie in time for St. Patrick's Day.

I didn't remember exactly what was in that smoothie in California. So I bought all sorts of green ingredients. And, I created a second green smoothie. Why not?!

The directions are easy. Simply combine all ingredients in a blender and blend until smooth. Adjust the amounts to suite your tastebuds. Too thick? Add more liquids. Too thin? Add more solids.

The two recipes are:

Green Smoothie Pistachio-Mint

  • 1 tablespoon flax seeds
  • 3 tablespoons pistachios
  • 3/4 cup milk (or plant-based alternative)
  • 1/3 cup plain yogurt
  • 1 cup (packed) baby spinach
  • 3 chopped dates
  • 2 tablespoons (packed) fresh mint
  • 1 teaspoon honey

Green Smoothie Avocado-Pistachio-Kale

  • 1 tablespoon flax seeds
  • 1/4 ripe avocado
  • 1/2 banana
  • 2 large kale leaves, centre ribs removed
  • 3 tablespoons pistachios
  • 1 cup milk (or plant-based alternative)

4 Ways to Stop Cravings

4 Ways to Stop Cravings

I received a request to address cravings. Now the community member didn’t specify what she was craving. But I’m assuming that it was high fat, sugar, salt foods. Because it’s highly unlikely that her craving for kale concerned her enough to reach out :) The scientific literature doesn’t have a very thorough understanding of cravings – why we get them or what they mean. So, I’m going to share with you 4 ways to stop cravings: two ways to stop cravings from the literature and two ways that I’ve discovered in my life.  

4 Ways to Stop Cravings: Sleep Deprived

This is a surprising cause of cravings. But there is evidence that the more sleep deprived we are, the more we seek out high fat, sugar, and salt foods. So if you want to get rid of cravings, create a plan to get more sleep. What can you take off your “to-do” list? Turn off that screen and hit the hay.

4 Ways to Stop Cravings: Going Too Long Between Meals and Snacks

When our blood sugar drops, we’re driven by our bodies towards high fat, sugar, and salt foods. Did you skip lunch and now you find yourself in the fast food restaurant on the way home from work? It’s because of a biological drive – not a lack of willpower. Don’t try to work against Mother Nature; you won’t succeed. Instead, eat when you’re just starting to get hungry. For most people this is approximately every 4 hours. Now this doesn’t mean all-day grazing. But, it may mean planning and eating a healthy afternoon snack to prevent the afternoon trip to the vending machine.

4 Ways to Stop Cravings: Increasing Protein and Decreasing Sugar at Breakfast

I was always a toast with jam for breakfast kind of woman. But I also always craved candy every afternoon. A couple of years ago I switched my breakfast to plain yogurt, usually Greek, topped with hemp hearts and fruit. This winter I’ve been on the overnight oats bandwagon, adding this to my yogurt mixture. I’ve found that my craving for sweets has gone from daily to a couple of times a month. Which is a huge change! Switch up you breakfast and see if it decreases your cravings.

4 Ways to Stop Cravings: Have Other Tools in Your Emotional Care Toolbox

Often we crave high fat, sugar, and salt foods as a way of numbing our emotions. I became such a cliché after my divorce, literally drowning my sorrows in tubs of ice cream. You don’t need to be a dietitian to know that a couple of tubs a week isn’t healthy. So I decided to create other ways to take care of my emotions. Now I have a lot of tools in my toolbox. Tools like a gratitude practice, yoga, surfing, trail running, art therapy, and the occasional tub of ice cream. Ask yourself the tough question of whether you’re really craving that food because you don’t want to deal with difficult emotions. Take the time to develop alternative tools to take care of yourself.

Have you found effective ways to stop cravings? I'd love you to share them in the comments section below!

Don’t Be Heavy-Handed with “Nutrition” Talk - Teaching Nutrition to Kids

Teaching Nutrition to Kids

I had the best time on Friday! I was invited to the Valentine’s Day party at the local elementary school. I brought a variety of fruits and veggies and led an activity where we used cookie cutters to cut out hearts and thread them onto wooden skewers to make cupid’s arrows (thank you Pinterest). Do I have the best job or what?! But was I just playing? No. There’s a method to my madness. I’ve learned something in the (gulp) 20 years that nutrition’s been my world. It’s that teaching nutrition to kids isn’t the way to inspire people to have healthy eating habits. Sure, talking about vitamins, minerals, etc will change what some people eat. There will be the exception that proves the rule. But it truly is the exception. I learned this lesson the hard way. When I was a bubbly, enthusiastic nutrition student, I shared my new-found knowledge with anyone and everyone (whether they asked for my 2 cents worth or not). Guess what? Not surprisingly, most people rolled their eyes at me and went on with their same (unhealthy eating) behavior.

I’ve learned that the most effective way to influence people’s behaviour is to simply serve them delicious, healthy food. And don’t say anything about it.

With kids there is even more opportunity! You see they haven’t had 10, 20, 30 years-of habits that we need to break. With kids, all we need to do is to include healthy foods in fun and everyday activities. To make healthy eating the norm. That’s why I worked to get myself invited to the Valentine’s Day party. Because, it was a fantastic way to infuse a celebration day with healthy food. The kids totally got into it and had a fantastic time. In fact, we hardly had enough fruit to thread on the skewers because they were eating so much of it. I can honestly tell you that they didn’t miss baking cookies one bit.

Creating a positive association with healthy eating is more powerful than knowing that I “should” eat something because it has vitamin so-and-so in it.

Recently a study confirmed my experience. They found that kids were less likely to try a food. And, they rated a food as tasting worse, if they were told that it was healthy.

It’s so tempting to go on and on about WHY kids should eat a healthy food. But do your best to resist the temptation. It’s more effective if you aren’t heavy-handed with the “nutrition” talk.

As the saying goes:

“Actions speak louder than words”.

How do you incorporate healthy eating into fun activities? I'd love you to share in the comments below!

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Chocolate Fruit and Nut Bark

chocolate bark_medmed

I'm frequently asked for healthy treat recipes. With Valentine's Day around the corner, I figured that today was the perfect time to share an idea for a healthy (and delicious) chocolate fruit and nut bark.

Like many of the food ideas that I share, this is more of a technique than a recipe. Pick and choose the dried fruit and nuts that you want to use. Add more or less chocolate. Once you get the hang of this you'll wonder why you've been eating cheap chocolate bars!

The healthiest options are raw (non-roasted, unsalted) nuts, unsweetened, unsulfured dried fruit, and dark chocolate with at least 70% cocoa.

Note: Chocolate does best when allowed to cool slowly. Make this the night before you want to eat it!

Chocolate Fruit and Nut Bark Ingredients

1.5 cups nuts (e.g. hazelnuts, cashews, peanuts, almonds, pistachios)

1.5 cups dried fruit (e.g. raisins, goji berries, mango, apricots)

400g chocolate (NOT semisweet baking chocolate)

Chocolate Fruit and Nut Bark Directions

  1. Chop larger fruit and nuts into bite-size pieces.
  2. Spread evenly over a parchment-lined baking sheet.
  3. Chop the chocolate.
  4. In a medium-size pot, bring 2 cups of water to a boil. Turn off the heat.
  5. Place the chopped chocolate in a large, heatproof (i.e. not plastic) bowl. Place the bowl over the boiling water. Using a spatula, stir the chocolate until it melts.
  6. Pour the chocolate over the fruit & nut mixture.
  7. Allow the bark to cool to room temperature. Then, refrigerate overnight.
  8. Cut into pieces and enjoy!

In this photo I'm testing out different fruit and nut combinations. It's a tough job but someone has to do it!

Matches made in heaven: hazelnuts and dried mango, cashews and goji berries, salted peanuts and raisins, almonds and golden raisins, pistachios and apricots.

Get more healthy recipes here.

Healthy Valentine's Day treat: Chocolate, fruit and nut bark.

Peer Pressure is a Good Thing (How to Use It With Picky Eaters)

Peer Pressure and Picky Eaters

Did you grow up hearing about how peer pressure was a negative influence on our lives and how we should resist its evil pull? I sure did. Which is why I needed to do a double take when I read a study about how peer pressure can be a useful technique for getting kids to try new foods.

There’s a study that was done a number of years ago where they set up a daycare situation and had a few kids who hated carrots spend the day at this daycare. These kids had been served carrots many, many time by their parents. And these parents had done all the usual things to get their kids to eat the carrots – the 1 bite rule, no dessert if you don’t eat them, etc.

The rest of the kids in the “daycare”? They all loved carrots.

Guess what they served for snack? Carrots of course. You can also likely guess what happened next. Many of the kids who hated carrots watched their new friends eat the carrots. And then they too ate them. All without any prompting from the adults.

I had forgotten all about this study until recently when a friend was telling me about how, this week, her son had eaten salmon for the first time. She’s followed my techniques with feeding her 3 year old son. As a result he’s a pretty good eater, enjoying a decent variety of foods.

They had served him salmon many, many times. But he had never tried it. Until one day when they were over for dinner at his friend Chloe’s house. Salmon was on the menu that night – one of Chloe’s favourite foods.

You see, this little guy has a really special relationship with Chloe. He thinks that the sun rises and sets over her. Well, he took one look at Chloe eating her salmon and he tucked right into his salmon as if he’d been eating it his whole life.

His Mom nearly dropped her fork she was so surprised! But she remembered my tip of not making a big deal of it when your little one tries a new food. So she did an imaginary happy dance and then nonchalantly continued with the dinner conversation.

Six months later he still eats salmon. Peer pressure is a good thing.

Do some of your child’s friends enjoy foods that you’d like your child to eat? Arrange play dates or invite the family over for lunch or dinner. Serve the target foods. I can’t guarantee 100% success. But it’s another technique to create an environment that supports your child to choose to try new foods on their own.

Has this technique worked for you? I'd love you to share your story in the comments below!

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Creamy Quinoa Pudding

Creamy Quinoa Pudding

This is the #1 most frequently pinned recipe from my Pinterest boards. A totally delicious update on tapioca pudding from the cookbook Quinoa 365.

This dish is fantastic for little ones who don't like to eat meat or other protein-rich foods.  If you're looking for more ways to use quinoa, I highly recommend the book. I've enjoyed many of it's recipes.

Creamy Quinoa Pudding Ingredients

1/3 cup quinoa

2/3 cup water

2 cups half and half cream

2 large eggs

1/4 cup white or cane sugar (I use less)

2 Tablespoons cornstarch

1/2 teaspoon vanilla extract

Creamy Quinoa Pudding Directions

  1. In a saucepan, bring water and quinoa to a boil. Cover, reduce to a simmer and cook for 10 minutes.
  2. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes.
  3. Fluff the quinoa with a fork and allow to cool.
  4. Place the cream in a medium saucepan and heat on medium-high until hot but not boiling (steam will rise from the top). Remove from the heat.
  5. In a small bowl, whisk the eggs, sugar and cornstarch with 1 TBSP of the hot cream.
  6. Add an additional 3 TBSP of hot cream, one TBSP at a time, whisking constantly.
  7. Whisk the tempered egg mixture into the saucepan and return to medium heat. Cook, whisking constantly, until the pudding has thickened.
  8. Remove from the heat and stir in the quinoa and vanilla.
  9. Pour the pudding into individual serving bowls.
  10. Cover and refrigerate until serving time.
  11. ENJOY!

Check out more healthy recipes.

Should I Make My Kid Taste New Foods?

Should I make My Kid Try New Foods?

I received the following question from a parent this weekend: “Should I make my kid "taste" new foods / challenging foods that I put on his plate? If I don't make him taste them he just ignores them and it's debatable whether we are actually moving closer to him deciding he likes them.”

Should I Make My Kid Taste New Foods?

In short: No, I don’t believe in making kids try new foods.

And YES, there absolutely is progress…even if they don’t try it!

By seeing the food over and over again, you are normalizing the food for your child. Many kids are honestly scared to try new foods. The more times that they see it (even if they don’t try it), the less scary it becomes. And, by seeing you (and other influential people) eat it, it helps them come to trust the food.

You never know when the magical day will come that your child will try it. If you stop serving it now you’ll never know if it would have been the next time, or the time after that.

Tips to Get Kids to Try New Foods

Here are some tips to follow to make sure that each time you’re serving these vegetables you’re maximizing the likeliness that he’ll try them:

  • Make sure there isn’t any pressure to try (and like) foods. Many picky eaters are sensitive kids. They can feel pressure coming from you a mile away. By preparing and serving foods you’ve indicated that you want them to eat it. Enough said. Instead, focus your energy on enjoying each other during this family time. It seems counter intuitive, but the more pleasant the table experience, the more likely kids are to try new foods.
  • Give small servings. A small serving is less intimidating than a large one. If he tries it and likes it, he can ask for more. If he doesn’t, then you’re minimizing your food waste.
  • No “one bite rule” (also known as the “no thank you bite”). While the “one bite rule” may work for some kids, it only fuels picky eating in many, many kids. And while it may get one bite of that food in your child today, it isn’t teaching him to like these foods. What he’s learning is to eat to please others – the opposite of mindful eating.
  • Allow touching, licking and spitting out. For picky eaters, putting a food in their mouths is a very intimate action. These steps allow a child to ‘get to know’ a food before eating it. Teach your child how to do these activities with good manners (such as spitting food out into their napkin).

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Make Weekday Evenings Easier: A (Not So) Secret Way

If you’re like most of the Moms and Dads whom I’ve worked with over the years, then you find the dinner-bath-bedtime routine of weekday evenings to be a stressful, rushed time. One way to make these evenings easier is to plan your meals. When I suggest creating a meal plan, often people respond something like:

I’m already crazy-busy. How am I supposed to add one more thing to my life?!”

I agree that at first it seems like making a meal plan is adding more to your already overly full schedule.

But, in reality it actually saves time and stress.

I grew up watching ‘80s cartoons. One show had a saying that they’d repeat:

Knowing is half the battle

This phrase is true when it comes to meal planning.

Long gone are the days before you had kids when you could leisurely stop in to the market to wander the aisles and decide what you feel like eating tonight. Then taking your time cooking dinner. Or, perhaps you were more likely to eat out most nights – catching up with your partner and/or friends over an hour-long (or longer) meal.

A good portion of the stress of making dinner each night is figuring out what the heck you’ll make. Many parents admit that this thought (and it’s stress/ worry/ fear) starts creeping into their minds at about 4pm.

Not having a plan leaves you multi-tasking to come up with some idea while you’re finishing up your work day, rushing to pick the kids up from daycare, and fighting the traffic to get home and/or to extra-curricular activities.

Not having a plan likely means creating an extra task of running in to the grocery store, with kids in tow, when the store is at it’s busiest. Not fun.

While it does take time to sit down and create a meal plan, doing so will save you hours of stress each week.

It’ll also save you time and money. Imagine no more:

  • Last-minute trips to the grocery store.
  • Staring blankly into your fridge.
  • Garbage bins full of veggies, bought with the best of intentions, but now gone bad.

Does the structure of a meal plan make you feel constrained? Remember that it’s your plan – change it whenever you want! Did you plan to make a complicated, new recipe tonight but you had an awful day and all you want to do is order pizza? Order the pizza! And revise your plan so that the ingredients that you bought for that new dish are used up before they go bad.

Not convinced? Give it a try, just for this month. It’s only 4 weeks. December is an extra busy month, if meal planning can save you time, this is the perfect month to try it!

I’d love to hear how meal planning is going for you – the good and the bad! Share your experience in the Comments section below…

Can Kids Have Too Much Fruit?

baby w fruits & veg

Here’s what a Mom recently asked me: "I have what may be a silly question. Should I be concerned with my 8 month old getting too much fruit? In other words, can kids have too much fruit?

Can Kids Have Too Much Fruit?

In a word: yes. Let me expand with 2 key points.

  1. All of us (i.e. adults too) can get diarrhea from eating too much fruit at once. If your child’s stools are getting loose, then it's a sign of too much fruit.
  2. Of course, fruit is a healthy food. But human beings need a wide variety of foods from all the food groups to meet our nutrition needs.

In particular, for babies, toddlers and preschoolers, iron is a key nutrient that we’re looking to provide through food. Fruit is low in iron. It’s recommended that you offer iron-rich foods twice a day.

It’s normal for kids to have food preferences. However, kids aren’t at a developmentally ready to understand that human beings can’t survive on a favourite food alone until they’re well into their school-age years.

How to Make Sure Your Child Doesn't Get Too Much Fruit

If you notice that your child will always choose one or two favourite foods, I recommend starting a technique that I call “controlling what’s on the menu”.

Here’s how. You choose what foods you will offer, i.e. what foods are on the menu, at meals and snacks. Your child gets to choose what they’ll eat from what you’ve provided. And, they get to control how much of each food they eat (yes, including zero bites).

This way you are creating a situation where your child eats a balance of food groups throughout the day. And, your child gets to express themselves by controlling what they eat from what you’ve provided. You’ve created an environment where you’re making sure that your child is getting good nutrition at the same time as your child’s personal boundary with their body is respected.

For example, for this mom’s 8 month old, at one solid food time each day serve an iron-rich food either on it’s own, or with another food that isn’t fruit – maybe it’s a vegetable or a grain. Feel free to offer fruit at the other solid food time where you’re offering the iron-rich food. If your child eats a particularly huge amount of fruit one day and you notice that his stools are loose, hold off offering fruit for a day or two. Create balance by offering vegetables, protein foods, and grains.

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How to Get Kids to Behave at Restaurants

A question that I'm often asked by parents of toddlers and preschoolers is how to make it possible to eat out at a restaurant. The good news is that it's completely possible. And, these strategies also help kids behave well at family holiday meals. And you know that those are just around the corner. The key to making it happen is to start at home. In this video I share three steps to start in your home.

And, three additional tips for in restaurants.

Enjoy!

It’s Less Work than You Think (Healthy Snacks)

healthy snacks

When I’m introducing my concept of 5-6 equal opportunities to eat to Moms and Dads many think that it sounds impossible – it’s too much work. But I promise you it’s not. In fact, it’s likely the same amount of work that you’re currently doing. But it’s work that’s moving you in the right direction of getting your picky eater to try new foods (instead of inadvertently fuelling pickier eating).

But I think I’m getting ahead of myself here. First let me explain what I mean by 5-6 equal opportunities to eat.

Toddlers and preschoolers have little tummies, short attention spans, and big nutrition needs. That’s why they need more than just 3 meals a day. I’ve found that most kids so best with three meals plus two or three snacks per day.

When I say the word “meal”, you likely imagine something with healthy foods from multiple food groups, perhaps eaten while sitting at a table. In contrast, when I say the word “snack” you likely think of something small to eat, perhaps less healthy foods, grabbed and eaten on the run.

Most toddlers and preschoolers don’t have appetites that are bigger at “meal” times and smaller at “snack” times. Instead of differentiating between “meals” and “snacks”, I recommend treating these as all as “opportunities to eat”.

So, instead of giving your child 3 meals plus 2 – 3 snacks per day, I recommend re-framing the concept to offering 5 – 6 opportunities to eat each day.

But the phrase that I started with in this post had the word “equal” in it: “5 – 6 equal opportunities to eat” .

Here’s where the “equal” comes into play.

To best meet kids’ nutrition needs in the face of their short attention spans, I recommend taking each of the 5 – 6 opportunities to eat to provide kids with healthy foods. This way if they eat a lot at afternoon snack and only two bites at dinner, it’s less of a worry than if you gave your child junky foods at afternoon snack and were relying on dinner for those vegetables, fruit, and whole grains.

Consider each opportunity to eat an equal opportunity to provide healthy foods from 2 – 4 food groups. Yes, this may mean that you’re putting more thought and effort onto your child’s snacks.

However, I can’t tell you how many families I’ve worked with who are providing quick snack handouts all day long. These parents are feeding their kids almost every hour of the day. That’s a lot of work!!

Instead of putting all your time and effort into providing constant snacks, I recommend offering 5 – 6 equal opportunities to eat each day, each of which has 2 – 4 food groups.

It’s less work than you think. And, you will be more successful in helping your child get the nutrition they need and have less picky eating behaviour.

Have you been using the 5 – 6 equal opportunities to eat strategy? Have you found it to be more work? I’d love you to share your experience in the comment section below!

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How to Handle Halloween Candy

Halloween is a fun and exciting holiday for kids. And, while as a parent you may not love the idea of all that candy, the last thing that you want to add to an already hectic day is a battle over food. Here’s some ideas about how to handle Hallowe'en candy.

Before I go into the ideas, first let me tell you that I’ve never come across any research studies where they specifically looked at family rules for Halloween candy and how it impacted kids’ life-long eating habits. But there have been studies about how sweets/ junk food in general are handled in the home and it’s impact on life-long eating habits, so that’s on which I’m basing my advice.

The reality is that unhealthy food is all around us. It’s an important life skill to be able to make healthy choices. Halloween is an excellent opportunity for kids to learn that skill of self-regulation.

Whenever I discuss this topic I’m transported back to my own childhood and how my brother and I had such different Halloween candy strategies. A child’s Halloween candy strategy is such an indication of their personality. Me: I ate it quickly. My brother’s pile, on the other hand, seemed to last forever, beckoning to me as I walked past his open bedroom door. I was certain that he ate it so slowly, and put it on display, just to torture me - a clever payback to his bossy older sister :)

How to Handle Halloween Candy: Toddlers and Preschoolers

Take advantage of these little ones’ naiveté and short attention spans. Limit the number of homes at which you trick or treat to only 2 or 3. This way they get to be involved in the fun of the holiday, but there isn’t too much candy received.

How to Handle Halloween Candy: School-Age Kids

Step #1 Fill Those Tummies: Fill their tummies before they go out trick or treating with a filling, healthy, favourite meal.

Step #2 Celebrate the Haul: When kids return home from trick or treating, let them be excited about their hauls. Afterall, they’ve been looking forward to this night for weeks!

Optional Step #3 Switch Witch: I like the idea of the growing tradition of the ‘Candy Fairy’ or ‘Switch Witch’. Inspired by the Tooth Fairy, kids can choose to leave out their candy for the ‘Candy Fairy’ who takes the candy away and leaves behind money. I’ve heard that some dentists and others are even getting in the act so that parents don’t have to pay out of pocket. An important point regarding this idea is that kids need to be able to have the choice of keeping their candy or leaving it for the ‘Switch Witch’. Remember, it’s important for kids to be given the opportunity to learn how to self-regulate with candy.

Step #4 Structure and Choice: For kids who keep their candy, I recommend letting them eat as much as they want on Halloween night. It’s a part of this one day’s celebration. But the next day, life is back to normal with planned meals and snacks (or as I like to call them: opportunities to eat). As the adult, you choose when candy gets to be on the menu. For example, at afternoon snack. Provide foods from 2 – 4 food groups along with the candy as normal. Let your child choose how much candy they want to eat at the meal/snack that candy is on the menu. Yes, it may mean that your child eats nothing but candy for that meal/snack. But it’s only once a day. And, they’ll eat through their candy faster. Create balance by not providing other treats at other meals (i.e. stay away from sugary breakfast cereal, sugary granola bars, no dessert at dinner).

Here’s an alternative strategy for older school-age kids who help to pack their own lunches and understand how to have healthy bodies we need to eat a balance of healthy foods and treats. You determine how many pieces of candy that your child can have in their lunch, e.g. 3 pieces. Your child chooses what pieces they want to pack. Again, balance this by not providing other treats at other meals.

Healthy Hallowe'en Fun

Are you looking for some fun, but healthier, Halloween ideas? I share lots on my Pinterest board. Check it out at: www.pinterest.com/kristenyarker

Happy Halloween!