My kids eat their lunch, NOT!

Posted by admin

I’ve written meal plans and counseled parents to feed their kids a great lunch for school. I know all the theory behind what makes a good lunch and think I’ve taught my daughters—eight and six, well in understanding that food is fuel and they need energy throughout the day and that’s why lunch is so important. Good nutritionist – check.

Since the beginning of the year, lunch as become a tense subject in our house. I’ve seen more uneaten lunch in the past month than I did in the whole of last school year. But when my girls understand why they need their deliciously and nutritiously prepared lunch, why oh why don’t they eat it? Cause they are kids of a nutritionist? Maybe.

I’ve heard it all – “I had to go to the bathroom with Alex and she had to have a poo so it took ages”, “My friends were talking to me and so I couldn’t eat”, “I had to go to the bathroom, and when I got back, my friend packed up my lunch”, “I didn’t like it”, “It tasted funny”, “Look at this bit that was on it – ewwww” and so on.

After going to great lengths to give them what they want (we have a list of acceptable lunch options on the fridge as directed by them), last Thursday they were sent to school with fruit. Just fruit. Nothing else. I’d had it.

At lunch, the principal calls wondering if I’m picking them up for lunch, or maybe their lunch was forgotten. Nope, that was it. She told me that they have the most nutritious lunches in the school. Not that day. So she feels badly for them and rustles up some crackers and veggies for them, so guess what, their fruit came back untouched. Sigh.

Now what?

Thank goodness that parenting expert Alyson Schafer was speaking in my hood on the weekend. I took myself off for some parenting tips and tricks and came back with some new perspective on how to deal.

First on the list, a family meeting. We’ve tried this before but I really got into it this time. The girls had a say, and yes the youngest had a Hello Kitty house on the agenda—as in turning our home into a Hello Kitty house, but I digress. We talked about the lunch situation and what could be done about it. I suggested that they were old enough to make their own lunch with some help and guidance. They jumped on it! We laid out some ground rules, about what needs to be in it; protein, carb and a fruit or veggie and they get to choose what’s on the lunch menu the night before. Success.

This morning, we woke them up 15 minutes earlier than usual and they made a spelt bagel (yes with flax seeds) with tahini and honey. The older one had blueberries and peppers and the younger swapped the peppers for cucumber.
When they come home with any of the lunch is uneaten, it’s their afternoon snack.

Can you guess what happened?

Any tips?

January 30th, 2012 | Posted in Back to School, Lunch, Meal Plans | 0 Comments »

12 Family Food Resolutions for 2012

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January is a time for new beginnings and a great time of evaluating how your family eats and what you can do to improve your food choices. Whether it’s simply finding the time to make home-cooked meals, or teaching the kids to cook a meal for themselves, everyone can set a goal that will make a big difference in their family’s health and nutrition. As you think about what your goals are, here are some suggestions for 2012:

Eat regular meals at regular times. By definition, a meal is at least 3 food groups, for example, a serving of vegetables, grains and meat. This ensures a good variety of nutrients and a colourful plate. Besides eating a complete meal, you should also try to eat every two to two and half hours to balance blood sugar and energy levels (this is what helps to avoid the afternoon crash as well as nighttime munchies).

Drink more water. Start your day with at least 1 cup (8 ounces) of water upon rising and continue to drink throughout the day, aiming for at least 8 cups. Water detoxifies, helps keep you alert and can also help you lose weight. Did you know that sometimes you’re thirsty instead of hungry? Try drinking a glass of water before every meal and see if you end up eating less.

Try a new vegetable or fruit every week. Do you know what to do with a rutabaga? Have you ever tasted a delicious persimmon? It’s common to get stuck in a rut buying the same old apples, oranges and bananas and making salad with plain old Romaine, tomatoes and cucumber all the time. Add some more variety to your meals and search the web for recipes that use ingredients you’ve never tried before. Who knows? You might like it, and the kids might too!

Eat breakfast with protein. Protein helps to keep you full and satisfied and that’s great if you’re very busy and tend to have a late lunch. Eggs, Greek yogurt, cottage cheese, or even left over dinner make a filling breakfast along with some fruit and whole grains. Children can benefit from a more substantial breakfast too. You’ll find that they are better focused and less hungry later in the day due to a good breakfast.

Make a weekly meal plan and shop accordingly. You’ll be amazed at how much easier dinner time goes if you take a few minutes to plan out what you’re going to have at the beginning of the week. Instead of the 6 o’clock scramble, all your ingredients are on hand and you can have a home-cooked meal ready in less time than it takes to order takeout. Meal planning helps you make nutritious choices in the grocery store because you only buy what you need (saving you money too). If you need help getting started check out our Family Nutrition & Meal Plans. Don’t forget to get the kids’ involved too!

Eat fruits and veggies as snacks. Instead of pre-packaged foods that are often devoid of nutrition reach for Nature’s goodness for between-meal munching. Handheld fruits are a great choice and, with a little slicing and dicing, veggie sticks or melon balls can be just as convenient.

Pack a lunch. This is actually really easy to do if you make extra portions at dinnertime. You’ll save money and increase the nutritional value of your meal by taking a few minutes to box up some food to take to work or school. Getting a nice lunch box also really helps!

Teach the kids to make a meal from scratch. Choose an age-appropriate recipe from a good cooking website or cookbook and spend an afternoon with your children teaching them how to prepare the meal. Start at the grocery store, so you can show them how to be smart shoppers, and walk them through each step, letting them be as hands-on as possible. This is an invaluable life skill and most kids really love to cook!

Go vegetarian at least once a week. Many people are eating less meat in the interest of health, economics or the environment. Whatever your reason may be, discover how delicious vegetarian cuisine can be and try some recipes with beans, tofu or quinoa as the primary protein source.

Eat organic for the Dirty Dozen. According to the Environmental Working Group (www.ewg.org), the following 12 foods are the most contaminated with pesticides:

    • Apples
    • Peaches
    • Sweet Bell Peppers
    • Celery
    • Nectarines
    • Strawberries
    • Cherries
    • Pears
    • Grapes (Imported)
    • Spinach
    • Lettuce
    • Potatoes

    (It may not be feasible to eat everything organic, but these are the most important foods to make the splurge on.)

    Eat more fish. Fish is really easy to make. It’s actually my go-to meal when I’m in a time crunch because it cooks so fast. Also, the oily fish, like salmon and tuna, that’s loaded with omega-3s is also hard to overcook because it can so much good fat. Health Canada recommends that we eat fish at least twice a week. Is your family eating enough fish?

    Have family meals. With two working parents and after-school activities, it’s understandably difficult to sit down to dinner together. However, eating together fosters good eating habits in children and gives everyone a chance to check in and share what’s going on. Try to have at least one meal a day together as a family. It doesn’t have to be an elaborate, long meal, make the time to connect with everyone around the table.

    What New Year’s resolutions will you strive to stick to this year?

     

     

    January 7th, 2012 | Posted in Meal Plans, Staying healthy | 0 Comments »

    Healthy Holiday Baking

    Posted by admin

    Are sugar cookies, gingerbread and peppermint whoopie cookies part of your family’s holiday traditions? Christmas baked goods are one part of the festive season that everyone looks forward to. Indeed, a trip to the grocery store can seem overwhelming these days with cakes, cookies and confections around every turn. Pat yourself on the back if you bake your own treats instead of purchasing the pre-fab version. Now, are you wondering how you can make your goodies a little healthier without dialing down the flavour?

    To make the traditional gingerbread, sugar cookies and shortbread healthy without robbing them of their delectable flavour try experimenting with natural sweeteners! Mother Nature offers a plethora of sweet stuff that works well in baking. Here are some tips on how to replace some of the refined white stuff with more wholesome sweetness:

    • ¾ cup + 1 tablespoon honey = 1 cup sugar, then decrease liquid ingredients by 2 tablespoons
    • ¾ cup maple syrup or concentrated fruit juice = 1 cup sugar, decrease other liquids by 3 tablespoons
    • 1 1/3 cup molasses = 1 cup sugar, reduce liquid by 5 tablespoons
    • 1 cup brown rice syrup or cane sugar = 1 cup sugar, reduce liquid ingredients by ¼ cup
    • ½ cup agave nectar = 1 cup sugar, decrease liquid by 2 tablespoons

    If you’re hesitant to try these exotic ingredients, know that most recipes work just as well – and are just as well received – if you cut back to one third of the called for amount of sugar. Seriously, even the most discerning cookie monster won’t be able to tell that there’s barely a teaspoon of sugar in a sugar cookie!

    All of the above natural sweeteners offer more minerals and B vitamins than refined white sugar. Some even have a bit of iron and antioxidants for added health benefits. However, calorie-wise, a gram of honey is the same as a gram of sugar because they are both pure carbohydrate. You can use less of the natural stuff though, because most of them are actually sweeter than sucrose (table sugar).

    Besides cutting back on sugar, you can also make your baking more health-conscious by eliminating common allergens such as gluten or dairy. Gluten is the predominant protein found in wheat and is what gives bread that soft, chewy texture. Increasingly, many people are avoiding gluten, however, because they find it makes them gassy and bloated. You can now find gluten-free flour, baking mixes and baking soda in many mainstream grocery stores, not just the health food store. Spelt, rice, amaranth, and quinoa flours are also gluten-free and some offer more fibre and protein than regular flour. Or, you can even make baked goods that are completely flourless! Just search out flourless cakes, or cookies. These recipes usually use ground nuts as the “flour” producing a texture that resembles that of a rich, dense brownie.

    Successful baking also doesn’t necessary require a ton of butter and for the lactose-intolerant crowd, it most certainly doesn’t have to be cow’s milk butter. Goat’s milk butter or nut butters, if there are no nut allergies, work just as well while lowering the artery-clogging saturated fat content of your goods. Here’s an addictive brownie recipe with a few nutritious substitutions to get you started on your healthiest holiday ever!

    Sinless Chocolate Almond Brownies
    3 oz dark chocolate (at least 70% cocoa solids)
    2 tbsp goat’s milk butter
    ½ cup brown rice syrup
    2 large organic eggs
    1 tsp pure vanilla extract
    ½ cup gluten-free flour mix
    ½ cup chopped almonds (optional)

    Melt the chocolate and butter in a medium-sized saucepan over low heat. Stir in the brown rice syrup and remove from heat. Whisk in the eggs one at a time, and add the vanilla. Stir in the flour and nuts (if using).

    Pour the mixture into greased, parchment paper–lined 8-inch (2 L) square baking pan and spread evenly. Bake in a 350ºF (180ºC) oven for 20 to 25 minutes or until just set. Turn out on to a cooling rack and cut into squares. Store in an airtight container, if they last that long!

    Makes about 16 brownies.

    How will you “health up” your holiday baking?

     

     

    December 13th, 2011 | Posted in Healthy Treats | 0 Comments »

    Handling Holiday Weight Gain

    Posted by admin

    ‘Tis the season for celebrating, spending time with loved ones – and, of course, that means lots of parties, special dinners and baked goods galore. According to recent research, the average North American consumes up to 600 extra calories per day during the weeks between Thanksgiving and New Years. That can translate into a gain of five pounds per week for you and your family if you’re not careful. But don’t despair, you can indulge in all the decadent fare and avoid going up a pant size with these smart tips that will get you and the kids through the holiday festivities:

    Plate up Protein First. At dinners and parties, be wary of appetizers; They are typically loaded with unsavoury saturated fats, sodium or refined carbohydrates. Take, for example, the popular puff pastry hors d’oeuvres like mini sausage rolls. They average 200 calories per bite-size serving and 3 grams of saturated fat, all gobbled up in 2 seconds flat!

    Colour your plate. Plate up lots of veggies at festive dinners and holiday parties. If your kids are veggie-shy, don’t give up but keep offering them at every meal without being pushy. For potlucks, bring a veggie dish to ensure that it’s available. You can even choose Christmas-coloured veggies (red – radishes, red bell peppers, beets, white – cauliflower, mushrooms, green – broccoli, celery, cucumber, etc. etc.). Bonus: All of these choices are loaded with antioxidants like vitamin C that boost immune function and stave off colds and flus. And don’t forget soups as an easy way to get veggies in! Research shows that people who start with a light, broth-based soup have a tendency to eat less during the meal.

    Stick to meal times. Amidst the bustle, make time to eat at regular intervals during the day, starting with breakfast, and ideally, as a family. Again, this ensures good blood sugar control and that keeps everyone happy.

    Get enough sleep. More and more studies are showing that sleep, or lack there of, is linked to overeating so make sure you and the little ones get enough zzzs. If it’s a tradition to stay up on Christmas Eve and/or New Year’s, arrange a nap or some early nights to compensate for over-tiredness that spikes hormones that contribute to increased cravings.

    Make your own sweets. Control the calorie count and content of holiday baked goods by looking up some healthy cookies recipes and making several batches that you can bring to parties or give as gifts. And don’t forget to get the kids involved! Kids love to bake and it you can make some magical memories while teaching them how to bake.

    Plan to eat, drink and be active. If you know you and the family are going to a slew of parties dominated by high calorie food, casually talk about what you and kids would like to eat or drink – and how much – before hand. Also, right now, before things get too hectic, fit in an extra 30 minutes of fun physical activity, like dancing or ice skating, each week and try to keep the activity during the holiday season when the kids are off school.

    An important caveat to all this talk about calories and weight watching – Don’t make it the emphasis of every holiday gathering. Children can be very sensitive to suggestions that they are overweight so you need to be careful not to get them started on thinking that they need to diet. Instead, talk about nutrition and the wonderful things healthy food can do for their bodies!

    How do you plan to keep your family active and nourished with whole foods this holiday season?

     

    December 12th, 2011 | Posted in Staying healthy | 0 Comments »

    How to Survive Holiday Parties With Your Kids

    Posted by admin

    The festive season is upon us. Festive party invitations are arriving via email and in the mailbox.  Some invitations may be adult only parties, but some may include the kids.

    Depending on the age of your child or children, heading out to a gathering of work colleagues, distant family members or friends of friends might make you gulp as you watch Johnny tip is bowl of dinner over the edge of his high chair. How on earth are you going to keep him under control enough, keep his wandering hands from sampling every dish on the buffet table, or worse pull the table cloth off the table along with every meatball and deviled egg (you know what I mean—you’ve seen it in the movies).

    I’ve got some suggestions for you that have helped me survive possible embarrassment from my kids:

    1. Don’t go with any expectations that that she’ll eat anything at the gathering. If it’s a family get together and Aunt Trudy’s famous spicy meatballs are being served as a main dish, your kid is going to go hungry and worse, be crabby.
    2. Feed him before you go. Serve a slightly later lunch if attending an afternoon party along with a snack en route. A full belly should lessen the need to dip fingers in the double Brie, and the hunger induced melt down as the afternoon goes on.
    3. Ask the host what’s on the menu. If you need to bring some snacks from home and it seems appropriate (depending on how well you know said host), it might be worth a mention.
    4. Talk about what’s likely to unfold before you go. Explain who’s who and those that need special attention and hugs such as great grandmother.
    5. If you know it’s going to be boring, without any other kids to keep yours occupied, take along something quiet to do like crayons and paper, a favourite book or a quiet, non rolling toy to play with (you wouldn’t want to be responsible for it getting under Uncle Bert’s foot and him landing on his behind!)
    6. Avoid any gathering at naptime unless it’s at your home and he can sleep in his crib and the bedroom is sound proofed. You are asking for trouble if that nap is missed, cause you’ve been there and lived it. No nap = misery. There’s not way around it.

    And lastly, never be afraid to leave. If you’ve got young kids and you can’t enjoy yourself because they are underfoot, out of control and you are loosing your mind, just excuse yourself, wish everyone a happy holiday season and head out.

    Here’s a fantastic snack recipe to make in advance and feed to your wee one on the way. Although they are called “Go-Faster Granola Bars” I promise, they won’t instantly become an Energizer bunny!

    Go Faster Granola Bars

    These wholesome granola bars are packed with slow-releasing carbohydrates and healthy fats to keep your toddler going longer.

    1 cup Nature’s Path Millet Rice Flakes cereal          250 mL

    1 cup whole rolled oats                                             250 mL

    ¾ cup dried fruit (raisins, chopped dates, apricots)  175 mL

    ¼ cup sunflower, pumpkin, or sesame seeds          50 mL

    ¼ cup chopped almonds                                          50 mL

    ½ cup brown rice syrup                                            125 mL

    2 tbsp coconut butter or unsalted butter                   30 mL

    ¼ cup almond butter                                                 50 mL

    1.   Mix cereal flakes, rolled oats, dried fruit, seeds, and almonds in a bowl.

    2.   Gently heat brown rice syrup, coconut butter, and almond butter in a large saucepan until melted and smooth. Add dry ingredients to saucepan and quickly stir well to coat. Press into an 8-inch (2 L) square pan.

    3.   Refrigerate at least 1 hour and cut into squares. Store at room temperature. Makes about 16 bars.

    Nutritional Information

    A good source of vitamin E, calcium, zinc, vitamin B1, manganese, magnesium, protein, copper, selenium, phosphorus, vitamin B5, and folate.

    For ideas on how to hold your own holiday parties with ease check out this video.

    How do you handle gathering with your kids?

     

    December 6th, 2011 | Posted in Healthy Treats | 0 Comments »

    How to keep your kids healthy all winter long

    Posted by admin

    How to keep your kids healthy all winter long

    Last year, my family and I made it through the whole winter with only one cold! Think that’s impossible? It’s not, and I’ll tell you how we did it.

    For starters, we made sure the usual precautions were taken – ate lots of vegetables and fruit, drank lots of water, practiced good hand-washing, and made sure we all got to bed in good time. Beyond the basics, I added some natural immune-boosting measures to ensure that our already busy lives were not hampered with pesky viruses.

    As soon as the weather turns cool, I start adding extra garlic and ginger to everything I cook. These flavorful herbs have potent anti-inflammatory properties and they’re gently warming to the body, especially when it’s cold and damp outside. These days, if you can’t get past the smell of garlic on your hands, you can get pre-chopped garlic cubes in the freezer section of your grocery stores. However, I find smashing and chopping my garlic to be cathartic (and yes, please be sure to give it a good smash to release the active form of allicin). For ginger, grate a whole bunch in one go and put it in an airtight container in the fridge for use all week long. The leftover nub of the ginger root can be steeped in some boiling water for a great cup of tea! Both garlic and ginger work well in soups (like the chicken soup below), stir-fries, vegetable sautés and stews.

    Next, we ramp up the vitamin C, not only from foods (citrus fruits, kiwi, red peppers, broccoli, cauliflower, etc.) but also in supplement form. I find that a powder like Genestra’s Ascorbate C that dissolves in water is very effective at boosting our defenses.

    The final preventive measure is probably the most important – probiotics. Our gut, not our respiratory tract, is actually the point of entry for many pathogens that come aboard food, or fingers and toys that go into little mouths. Supplementing with at least 6 billion CFUs (colony forming units) of Acidophilus or Bifidum species guards our 20-foot long GI tract from bad bugs.

    If these extra preventive measures (ginger, garlic, vitamin C, and probiotics) fail and someone in your family does get stricken with a cold or flu, here are some natural but effective ways to fight back:

    Echinacea – take it at the start of a cold or flu for one week, then stop for a week.

    Elderberry Extract – very potent antioxidant to take for 3 to 5 days at the start of symptoms.

    Oil of Oregano – one drop on the feet of children, or one to two drops in juice for older people, is very effective at killing viruses. (Also only recommended for short-term use.)

    Chicken Soup – This recipe is a twist on an age-old remedy with a extra veggies and immune-boosting herbs added:

    6 cups water

    4 cups broth

    2 tbsp olive oil

    6 cloves garlic, chopped

    1 onion, chopped

    2 tbsp fresh ginger, minced

    2 skinless chicken breasts, cooked and cubed

    3 cups fresh mushrooms, washed and sliced

    3 cups sweet potato, peeled and diced

    1 bunch kale, chopped

    Juice of one lemon

    2 tbsp fresh parsley

    2 tsp miso paste

    ½ cup dried goji berries (from a health food store)

    6 pieces dried astragalus root slices (from a health food store) – optional

    Saute garlic, onion, and ginger in olive oil. Add mushrooms, sauté for 30 seconds. Then add chicken and sweet potato. Pour in the water, broth and lemon juice. Add astragalus (if using). Bring to a boil, then lower to a simmer. Remove from heat and remove astragalus.

    Makes 6 kid-friendly servings

    What do you do to avoid getting a cold or flu?

     

     

    October 21st, 2011 | Posted in Staying healthy | 2 Comments »

    Tricks to Healthier Treats

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    Tricks to Healthier Treats

    Every year around the middle of October, I start wondering what I should give out for Halloween. I certainly don’t want to find toilet paper strewn all over my trees for not handing out what the kids want, but I just can’t stomach loading sugar and artificial colors into young tummies just for the sake of convention.

    Why is candy such a bad idea at this time of year? Well, first off, with cold and flu season ramping up, why dampen children’s immune systems with extra sugar? Just a little bit of sugar can shut down immune defenses for hours! Then there’s the dreaded hyperactivity. Contrary to popular belief, studies show that it’s not actually the sugar that makes kids jumpy – it’s the artificial colors and other synthetic additives. You know, yellow dye #5, sodium benzoate, red 40, etc. That’s the stuff that you really have to watch out for.

    There is a happy medium for parents who want to spare children of nutrient-devoid treats but still have a fun Halloween. Beyond boxes of raisins, here are some healthier alternatives. You’ll be surprised how many kids actually go for them!

    • 100% real fruit leathers – check the label and pick the one with the highest % vitamin C
    • Bags of popcorn –  an exciting source of fibre, but look out for MSG in flavoured kinds
    • 70% cocoa dark chocolate – bulk food stores often sell these as individually wrapped squares
    • Mini juice boxes – check that it’s 100% real juice and not a fruit cocktail or fruit beverage
    • Partly skimmed cheese strings or sticks – bonus: cheese helps neutralize the acid in kids’ mouths after a sugary treat
    • Sesame snaps – sesame seeds are a source of good fat and calcium
    • Ethnic/vegetarian treats – single serve packs of dried roasted seaweed, wasabi peas, rice crackers, or roasted soybeans are available in many mainstream grocery stores or Asian supermarkets

    And, while you’re scouring the dollar store for the perfect princess crown, it’s also a good idea to pick up a few non-food treats like stickers, small decks of cards, little cars, small packs of crayons or Play-Doh. Through these into the mix and let the trick or treaters choose. Many of the younger children will go for the toys instead.

    When all’s said and done, Halloween is just one night of treating madness. Most parents know to check over their children’s loot for dangerous objects or choking hazards. While doing this, get the kids to pick out their favorite treats, while talking about trying to avoid those artificial colours, and separate the pile into stuff they really love and stuff they can do without. Toss the latter, maybe suggesting a trade for a coveted toy, and put one or two items out along with the after school snacks. Challenge them to see how long they can make their stash last. Who knows? Maybe they’ll make it all the way ’till Christmas!

    Click here for more ideas for healthier Halloween.

    October 14th, 2011 | Posted in Healthy Treats | 0 Comments »

    Back to School Meals – Don’t Forget About Breakfast too!

    Posted by admin

    I can feel it in the air, parents eagerly awaiting the first day of school. Don’t get me wrong, I know you love your kids—I sure do, and I’ve loved the precious time that we’ve had with them over the summer. But the idea of back to routine, and the sanity it brings, is like a breath of cooler fall air.

    One of the hairy routines of back to school is getting everyone out the door, washed, brushed and fed with the backpack full of essentials and a healthy packed lunch.

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    September 1st, 2011 | Posted in Back to School, Breakfast, Lunch, Meal Plans, Uncategorized | 0 Comments »

    Healthy Summer Treats

    Posted by admin

    As the temperature rises outside, what do you crave? Ice cream and sweet frozen treats are part of summer, but are they a healthy option?  Everything in moderation, yes, but what’s in your ice cream that you may not have expected?  Is it okay for your toddler or kids to eat all the time?

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    July 11th, 2011 | Posted in Healthy Treats | 0 Comments »

    Toddler Eating – Are you on the right track?

    Posted by admin

    A week ago, I held one of my all day Mommy Chef Tastes for Toddler cooking classes and something struck me (as it usually does) as I was speaking with the moms who attended the full day cook-a-thon class.

    It struck me how high the expectations of what a toddler eats are.  Whether it from parents, doctors, grandparents or friends, I see many concerned and worried faces when we talk about toddler eating habits.

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    May 18th, 2011 | Posted in Toddler Eating | 2 Comments »

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