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Things You Should Know about Gestational Diabetes (妊娠期糖尿病)

by with No Comment DiabetesFertility & Women's HealthMotherhood

Gestational Diabetes Mellitus (GDM, 妊娠期糖尿病) occurs when blood sugar levels become high during pregnancy. It means the body cannot produce enough insulin (胰岛素), a hormone made by pancreases (胰腺), an organ located behind the stomach. Without sufficient insulin, the body cannot properly use and store carbohydrate (碳水化合物 or sugar) from the foods you eat.

During pregnancy, hormonal changes and weight gain can cause the body’s cell to use insulin less effectively, a condition knowns as Insulin Resistance. This resistance increases the body’s need for insulin. If the pancreases cannot produce enough insulin to meet this increased demand, gestational diabetes can develop.

All pregnant women experience some degree of insulin resistance in late pregnancy. However, some women have insulin resistance even before pregnancy, often due to being overweight. These women start pregnancy with a higher insulin need and are more likely to develop gestational diabetes.

 

RISK FACTORS FOR GDM 

You are more likely to have GDM if you have one or more of the following risk factors:

  • Age over 35 years
  • Previous pregnancy with GDM
  • Previously delivery of a large baby over 4 kg or 9 lbs
  • Family history with diabetes (parent, sibling with Type 2 Diabetes)
  • Previous stillbirth
  • Being overweight before pregnancy or gaining excessive weight during pregnancy
  • Belonging to a high-risk ethnic group (e.g., Aboriginal, Hispanic, South Asian, Asian or African descent)
  • Having multiple babies in this pregnancy (twins or triplets)
  • Having Polycystic Ovary Syndrome (PCOS), a hormonal disorder

HOW WILL GDM AFFECT MY BABY? 

If your GDM is not well controlled, high blood glucose levels can affect your baby. Your baby’s pancreas will produce extra insulin to manage this high glucose, and the excess glucose is stored as fat.

Untreated or uncontrolled GDM can lead to several issues for your baby, such as

  • Being born larger than normal (macrosomia), which can complicate delivery and pose risks
  • Experiencing low blood glucose (hypoglycemia) immediately after birth
  • Developing breathing problems (respiratory distress syndrome)
  • Facing a higher risk of dying before or shortly after birth
  • Your baby may be more likely to become overweight and develop Type II Diabetes later in life

HOW WILL GDM AFFECT ME? 

GDM can increase your chances of:

  • Developing high blood pressure (pre-eclampsia) and protein in the urine 
  • Needing a C-section due to large baby
  • Experiencing GDM in future pregnancies
  • Having a higher risk of developing Type II Diabetes later in life

Finding out you have Gestational Diabetes can be overwhelming. As a mother-to-be, following your management plan will help ensure a healthy pregnancy.

HOW IS GDM DIAGNOSED? 

Screening for GDM

Most pregnant women are screened between the 24th to 28th week of pregnancy. If you are at a high risk of GDM, your doctor may screen you earlier than 24 weeks and again later if the initial test is negative.

Tests for GDM

To determine if you have GDM, one or more of the following tests may be conducted:

(A) Screening Test for GDM

A 1-hour blood sugar measurement after consuming a 50-gram carbohydrate drink, done at ANY TIME of day.

  1. If your blood sugar is less than 7.8 mmol/L, you DO NOT have GDM and no further testing is required.
  2. If your blood sugar is over 11.1 mmol/L, GDM is diagnosed and treatment is needed.
  3. If your blood sugar is between 7.8 and11 mmol/L, your MAY have GDM and will need a 75-gram Oral Glucose Tolerance Test (OGTT 75 g).

(B) 75-gram OGTT

This test measures fasting blood sugar after 10 hours of fasting. Blood sugar is tested again 1 and 2 hours after a 75-gram carbohydrate drink.

There are 2 possible results:

1. GDM Diagnosis: if two or more of the following values are are met or exceeded:

  • Fasting blood sugar over 5.3 mmol/L
  • 1-hour blood sugar over 10.6 mmol/L
  • 2-hour blood sugar over 9 mmol/L

2. Impaired Glucose Tolerance: if one value is met or exceeded.

If diagnosed with either conditions, a management plan is essential to ensure a healthy pregnancy.

MANAGEMENT PLAN 

Blood Sugar Target

You’ll meet with a team of dietitians, nurses, and doctor to discuss your management plan. You blood sugar targets are:

  • Fasting blood sugar (before breakfast): less than 5.3 mmol/L
  • 1 hour after meals: less than 7.8 mmol/L
  • 2 hour after meals: less than 6.7 mmol/L

Nutrition Management 

  1. Eat 3 meals and 3 snacks daily
  2. Spread carbohydrates throughout the day
  3. Limit foods and drinks with added sugar
  4. Choose higher-fibre foods more often
  5. Include protein-rich foods in each meal and evening snack
  6. Ensure adequate calcium and vitamin D intake daily
  7. Take multivitamin every day
  8. Use sugar substitutes sparingly

Lifestyle Management 

  1. Aim for healthy weight gain
  2. Be active every day

Are you having trouble to keep your blood sugar down during pregnancy? Contact Me, I can help you meet your blood sugar goal. 

Chocolate Chia Power Balls

Chocolate Chia Power Balls

by with No Comment RecipesWeight Management

I have been going to yoga class every day right after work. I am super hungry after work, I want to find something that helps to keep my tummy full until dinner. Finally, I found this energy/protein ball recipe. These delicious chocolate balls are a little sweet, a little nutty, and a little crunchy.

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They are extremely nutritious, packed of protein, fibre, healthy fats, vitamins and minerals. No bake required !!!

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Grinding the rolled oats and Chia Seeds in my blender.

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Next, mix of all of the ingredients until well-blended.

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Roll into 1-inch balls.

Enjoy!

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Do you have a favourite power/energy ball recipe? What is your pre/post-workout snack? Leave me a comment below and tell me what do you think about this high protein power/energy ball.

Chocolate Chia Power Balls

Chocolate Chia Power Balls

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Snack

Ingredients
  

  • 1 cup rolled oats
  • 1 cup natural peanut butter
  • 1/4 cup chia seeds
  • 2.5 tbsp honey
  • 1 tbsp oil (coconut oil or extra virgin oil)
  • 1 tsp vanilla extract
  • 2.5 tbsp cocoa powder
  • 1/4 tsp salt (optional)
  • 1/4 cup dark chocolate chips (optional)

Instructions
 

  • Grind rolled oats and Chia Seeds in a blender or food processor (you can also just leave them whole – grinding create softer, smoother textured).
  • Add all of the ingredients into a medium-sized bowl until well-blended.
  • Roll into 1-inch balls and place on parchment paper inside an airtight container.
  • Chill and serve.
Whole Wheat Couscous Chickpea Salad

Whole Wheat Couscous Chickpea Salad

by with No Comment RecipesWeight Management

Couscous is cheap, healthy and very easy to make. This recipe is a delicious, hassle-free main/side dish that can be made within 20 minutes. A great idea for hot summer day. This salad is packed full of fibre including sweet peppers, raisins, chickpeas and nuts – amazing flavours that all work really well together.

What is Couscous? 

Couscous is a staple food that comes from North Africa. Couscous is a coarsely ground pasta made from semolina (durum wheat flour – the same flour that pasta is made with).

In a servings of whole wheat couscous (1/2 cup cooked) provides 78 kcal, 17 grams of carbohydrate, 3.3 grams of protein and 2.2 grams of fibre.

Buying Guide

You can buy whole wheat couscous or white couscous. Couscous can be purchased in bulk or in boxes in the grocery store. If buying couscous in bulk, check that the bins are covered and that the store has a good turnover rate to ensure freshness. If you are buying packaged couscous, be sure to get whole wheat or whole grain. It is much higher in fibre and healthier.

Storing Guide

Whole wheat couscous should be refrigerated to prevent the natural fats in the grain from turning rancid. It can also be stored in an airtight container in a cool, dark, dry place where they will keep for up to 6 months.

Preparing Guide

Due to the size, couscous can be cooked simply by soaking in boiling water, while pasta takes longer to cook. Add boiling water in a one to one ratio, cover and let stand for 5-10 minutes while the grain absorb the liquid. Couscous doubles in volume when it’s prepared.

Considerations

Go with whole wheat couscous as it has more nutritional value. However, the overall nutrition of your meal will depend on what you put on top of your couscous. Couscous does not have a lot of flavour on its own, but it works well as a base for vegetables or meat dishes. It also mixes beautifully into salads and can be flavoured with herbs like basil, mint, or even with fruit like raisins or apricots. It is a very neutral and nutritious.

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Enjoy !!

 

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If you like this recipe, you might also want to try this delicious Colourful Edamame Sesame Quinoa Salad.

Whole Wheat Couscous Chickpea Salad

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Salad
Servings 4

Ingredients
  

  • 1 cup whole wheat couscous
  • 1/2 cup golden raisins
  • 1/2 tsp cinnamon
  • 1/4 tsp ground allspice
  • 1/4 tsp 1/4 tsp turmeric
  • 1 cup canned chickpeas, drained and rinsed
  • 1/2 cup finely chopped sweet peppers
  • 1/2 cup green onions (optional)
  • 1/2 cup chopped almonds/walnuts or pistachio nuts
  • 1/4 cup red wine vinegar
  • 2 tbsp chopped fresh mint
  • 1 tsp salt
  • 1 tsp pepper

Instructions
 

  • In a medium saucepan, bring the water to boil, whisk together cinnamon, allspice and turmeric.
  • Add the couscous and raisins in a slow steady stream, stirring constantly, and continue to boil, stirring for 1 minute.
  • Cover the pot tightly, remove from the heat and let stand until absorbed, about 5 minutes.
  • Fluff with fork. Transfer to a large mixing bowl and let cool.
  • Mix chickpeas, red pepper, green onions, pistachios, red wine vinegar and mint. Add to couscous.
  • Add salt and pepper to taste. Toss with fork to combine.
  • Make ahead – cover and refrigerate for up to 24 hours.
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Can I Give Finger Foods If My Baby Doesn’t Have Teeth Yet?

by with No Comment Baby Led WeaningChild & Family NutritionInfant Nutrition

According to the new infant feeding guidelines, it is now recommended that babies be introduced to a variety of textures within the first few months of starting solids. Spoon-feeding purees is no longer the one and only way. In fact, you can jump right in with soft finger foods (Baby Led Weaning) if you feel comfortable with it.

As a dietitian, I’m often asked this question:

My baby doesn’t have any teeth yet? Can I give him finger foods?

ANSWER: YES !!!

BABIES CHEW WITH THEIR GUMS

Babies can enjoy soft finger foods before they have teeth. They can mash foods into smaller pieces using their gums.

Finger foods are small pieces of food that your baby can pick up and eat easily. Introducing finger foods early, soon after starting solids, helps your baby get used to different food textures, improve coordination and encourages self-feeding. These are important feeding skills. Most babies are ready for finger foods by 6-7 months, some babies start right at 6 months (BLW). Many won’t have teeth (or very many teeth) by this age.

You baby is likely ready for finger foods when you see the following:

  • He can sit upright with minimal support.
  • He is very interested in watching people eat and the food on your plate.
  • He can eat thicker purees (the consistency of mashed potatoes).
  • He can bring food to his mouth using his hand.

SAFE FINGER FOOD IDEAS FOR BABIES 

Choose soft foods that baby can grasp easily with fingers or hands. Offer your baby different kinds of finger foods from all 4 food groups.

Vegetables (soft cooked) and Fruits

  • Soft cooked vegetable (grating, cut into bite-sized pieces or strips): Carrot, broccoli, green beans, yam, sweet potato, potato, cauliflower, zucchini, squash
  • Soft, ripe, peeled fruit (grating, cut into bite-size pieces or strips): apple, pears, ripe slices of kiwi, mango, papaya, melon, cantaloupe, banana, fresh or canned unseated peaches, ripe avocado, oranges, thawed frozen fruit and berries
  • Seedless grapes don’t have to peel but should cut into four bite-size pieces

Grain Products 

  • Whole wheat toast, bagels or buns (cut into strips)
  • Pieces of roti or tortilla
  • Unsweetened oat ring cereal like Cheerios
  • Cooked pasta
  • Rice balls

Milk Products 

  • Grated or small cubes of pasteurized cheese

Meat & Meat Alternatives (soft and well cooked)

  • Ground meat or poultry
  • Small (pea sized) pieces of tender meat or poultry
  • Fish (de-bonded and flaked)
  • Quartered meatballs
  • Well cooked eggs (cut in to pieces)
  • Small cooked beans (black beans and navy beans)
  • Larger cooked beans (kidney beans – cut in half)
  • Tofu
  • Smooth nut or seed butter (spread thinly on a cracker or bread to make it easier to swallow)

Mealtimes will be messy and slow at first. This is part of learning how to eat.

FOODS TO AVOID 

Hard and sticky foods can cause choking and should be avoided.

  • Whole nuts or seeds
  • Raisins
  • Popcorn
  • Gum
  • Hard candies or jellybeans

No HONEY during baby’s first year. Honey may cause botulism, a type of food poisoning, that could make your baby sick.

BOTTOM LINE

It is amazing to watch what little ones can handle with their gum. So go ahead and offer finger food versions of a wide variety of food that your family eats. I enjoy watching my boy, Aiden, discovers the amazing variety of tastes and textures that food comes in.

Are you still waiting for your baby to get a tooth?  For more help with baby led weaning and how to help you baby succeed with eating, be sure to check out my 3 months TRANSFORM program. 

How to Start Solid Foods

How to Start Solid Foods

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

Last blog we discussed When to Introduce Your Baby Solid Foods. It is important to wait until healthy babies are at least 6 months old before starting solid foods to maximize exclusive breastfeeding and ensure their digestive systems are mature enough to handle solid foods.

 

START FROM HOW 

Today, let’s talk about HOW to introduce solids. Get your camera ready, you’ll want to capture those funny faces your baby makes. Here are some tips to help make the transition to solids easier:

1. Choose a Good Mood

Introduce new foods when your baby is alert, relaxed and happy. Offering food after breastfeeding (waiting 60-90 minutes) or after a nap can increase the chance that your baby will try a new food.

2. Introduce 1 New Food a Day

Offering  a variety of foods can set your baby up to be a more adventurous eater. The ONLY exception is highly allergenic foods. You can start introducing them around 6 months, but wait 1-2 days before adding another allergenic food to monitor for potential allergies.

3. Start with Small Amounts

Offer just 1-3 tsp (5-15 mL) of food. If baby shows signs of hunger, you can offer more.

4. Follow Baby’s Cues

Sit your baby in a high chair at approximately eye level. Hold the spoon a few inches in front of their mouth and wait for them to open up. Feed as slowly or quickly as they prefer and stop when they show signs of fullness. If you’re following  Baby-Led Weaning approach, let your baby take the lead in eating.  NEVER FORCE YOUR BABY TO EAT, AND REMEMBER NOT TO COMPARE YOUR BABY TO OTHERS.

5. Start with Once a Day

Begin by offering solid foods once daily. Soon, baby will be ready to eat more often. Gradually increase to 2 times per day, then to 3 times.

6. Offer New Flavours

Some babies are cautious eaters and need time to trust that a new food is safe. It can take multiple attempts (approximately 15 times) before they’re willing to eat a particular food.

7. Let Your Baby Explore

Expect a bit of a mess. Messy hands and faces help babies get used to new foods. So let them have fun with it.

8. Be Aware of Changing Appetite 

Baby’s appetite will vary daily. From 6-12 months, they will gradually drink less breast milk and eat more solids.

Be mindful of your baby’s hunger and fullness cues. Avoid forcing or over-feeding.

HUNGER SIGNS 

  • Smiles, gazes or coos at the parent during mealtimes to show they wants to continue
  • Leans toward the spoon or food and opens their mouth
  • Reaches for or points to food
  • Shows excitement when food is offered
  • Focuses on and follows food with their eyes
  • Sucks or smacks lips
  • Uses words, sounds, or hand signs to indicate hunger or wanting more (older babies)

FULLNESS SIGNS 

  • Slows pace of eating
  • Get distracted easily or shows uninterested in food
  • Moves head away from spoon or closes mouth
  • Bats at spoon or pushes it away
  • Pushes food away or throws it on the floor
  • Plays with food or fidgets
  • Closes or purses lips when offered food
  • Spit food out
  • Tries to leave the highchair
  • Uses words or signs to signal “all done” (older babies)

FEEDING ESSENTIAL TOOLS 

With so many baby-feeding products available, it can feel overwhelming to decide what you truly need to start solids. Here are the TOP 6 essential tools to help you get started:

1. High Chair or Booster Seat

  • I believe an actual high chair is a must-have. It’s helpful to have a dedicated seat for your baby, and the large high chair tray makes a great food-catcher. The IKEA Antilop high chair with tray is totally affordable.

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  • A booster seat can easily strap onto your own chairs. This seat is foldable for easy storage. I’ve taken it along for visits to the grandparents and to restaurants – it’s super handy.

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2. Bibs

  • You can certainly use the  drooler/cloth bibs. However keep in mind they’ll need to be washed after each use.

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  • I recommend getting a set of larger, waterproof, easy-to-clean feeding bibs. I prefer ones with big front pocket to catch any dropped food.

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  • If your baby is an active explorer, your may prefer the Kushies Long Sleeved Waterproof Bib. It allows your little one to fully enjoy mealtimes without the worry of ruining their clothes.

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3. Spoons

  • Make sure that any spoons you use are BPA-free. BPA is a harmful chemical found in some plastics that can leach into food when heated.
  • Munchkin 6-Pack Soft Tip Infant Spoon: These small, plastic-coated options are much gentle on tender gums. It’s helpful to have several on hand during feedings, one for you and one for baby, to encourage their sense of independence and avoid power struggles.

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  • Once your baby is ready to try self-feeding, consider getting the OXO tot Fork & Spoon Set. This set makes it easy for young eaters to transition their food from bowl to mouth.

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4. Dishes

  • When you first introduce solids, you will need a handful of small, BPA-free plastic bowls.

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  • Calibowl. This deep bowl makes it easier for your baby to scoop up their food, while the super suction cup on the bottom prevents it from being tossed to the floor. It also includes fitted lids, making food storage a breeze.

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  • Once your baby is ready to try self-feeding, consider picking up a divided plate like the OXO tot Divided Plate. I like the removable, raised outer ring. which helps keep food on the plate and guides it into utensils.

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5. Straw Cup or Open Cup with/without handles

  • My son wasn’t a big fan of bottle, so I was very anxious to introduce a straw cup around 6 months. He would often bite on the straw, but he would sip from it occasionally. Using a straw cup does not present the same concerns as a sippy cup. In fact, It can help with oral motor skills development and reduce the risk of dental caries since the liquid doesn’t bathe the baby’s teeth. Here are three straw cups that I recommend:
    • Playtex Sipsters Stage 1 Straw Cuptrainingtime_out_of_pack_green_blue_straw_290x334
    • Munchkin Click Lock Weighted Flexi Straw Trainer Cup71MMm8ir4EL._SY355_
    • Playtex Sipsters Stage 3 Insulated Spill Proof Straw Cup
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  • Offer water in an OPEN CUP as soon as your baby starts eating solids. Babies learn quickly how to drink from an open cup.

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6. Snack Catcher

  • No more spilled snacks on the floor. This is the perfect solution for on-the-go situations, whether it’s a doctor’s appointment, shopping trip, grocery run, or evening walk.

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A HEALTHY FEEDING RELATIONSHIP 

Babies learn by observing those around them. When families eat together, it teaches babies that mealtime is a time to connect, share, and enjoy food.

  • As a PARENT;, your role is to choose WHAT foods to offer. As baby start to eat solid foods, your are responsible for WHEN and WHERE baby is fed.
  • It is your BABY’S job to determine HOW MUCH they want to eat.

Trust your baby to recognize their hunger and fullness cues. This fosters mindful eating. 

Introducing solids to your baby can be lot of fun. Be PATIENT and remember that it might take time for your baby to warm up to new foods; this is completely normal. If your baby enjoys every food from the first bite! Congratulations! you have a wonderful little eater.

Bon Appétit babies!

Happy Shopping Mommies!!

Chocolate Zucchini Cake

Chocolate Zucchini Cake

by with No Comment Recipes

Aiden turned TWO today. Whoa!! Happy Birthday to my little sweet heart.

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I am not all about birthday parties for a lot of reasons, as I witness my parents and friends planning bigger and expensive parties, I am more sure than ever in my decision to keep birthdays simple. Birthday celebrations are meant to be fun. However, they often turn into expensive nightmares with wasted food and unnecessary gifts. They also come year after year, which means the waste continues for years to come!!

Last year, we did not throw a 1st birthday party for Aiden, as I know he’s not going to remember it. Also, I was lazy !! I am not going to lie, as a first-time mom, I almost surviving the first year as a stay-at-home-mom. And it’s not like we didn’t celebrate, on the day of his actual first birthday, mother-in-law cooked a bowl of noodles with an egg and a drumstick for his lunch. Later, hubby bought a small piece of birthday cake, we sang a birthday song, blew out the candle, and let him smash the cake. Then we went to our favourite sushi restaurant for supper. A few days later, we had another birthday celebration on family gathering, we ordered a special cake for Aiden.

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This year, I was planning to bake a birthday cake for him, no birthday party, since he does not have any friends yet. When my colleague and I chatted about it, she suggested to take her granddaughters to come and celebrate the birthday of Aiden. Well, it is a super small party, just few adults and 3 small people.

A two-year old child can quickly become overwhelmed by having a lot of people around at once. My best is to keep the party short and simple. I quickly came out a menu and foods that I want to serve, went to dollar store to buy some birthday decorations.

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Instead of serving a sit-down meal, make it easy on yourself by setting up a food table where adults can help themselves to grub as they wish.

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As everyone know, the very best part of a birthday party is the cake. I always want to bake a cake for a significant other, now my dream comes true. This is the perfect recipe for a chocolate lover….also it is loaded with veggies!! Even my mum (she does not like sweet) loves it too!!

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Enjoy!

 

Recipe adapted from Great Grub Delicious Treats

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Special Note for My Dear Son: 

Dear Aiden, no matter how much you have grown, for us, you are always going to remain our dearest and smartest baby boy. As you blow the candle in your cake, always remember that your love is like a candle that will forever burn in our hearts. Happy Birthday, my little boy. Love.

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Aiden Birthday

Chocolate Zucchini Cake

Print Recipe Pin Recipe
Course Dessert
Servings 1

Ingredients
  

For the cake

  • 2 cups white sugar
  • 3/4 cup canola oil
  • 3 eggs
  • 2 tsp vanilla extract
  • 2.5 cups cups all-purpose flour
  • 1.5 tsp baking powder
  • 1.5 tsp baking soda
  • 1/2 cup cocoa
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup milk
  • 1 zucchini (grated)

For Chocolate Frosting

  • 1 stick butter, melted
  • 2/3 cup cocoa
  • 1.5 cups cups powder sugar (icing sugar)
  • 1/3 cup milk
  • 1 tsp vanilla extract

Instructions
 

Chocolate Zucchini Cake

  • Preheat oven to 325C.
  • Grease a cake pan
  • In a large mixing bowl, mix sugar, oil and eggs together until creamy
  • Add vanilla, and mix until well combined.
  • In a small mixing bowl, stir flour, baking powder, baking soda, cocoa, cinnamon and salt together with a small whisk just t blend everything together.
  • Add flour mixture in with the sugar, eggs, oil and vanilla. Mix well.
  • Slowly mix in the milk.
  • After everything is well combined, stir in the zucchini.
  • Pour into cake pan and bake for approximately 60 minutes.
  • Cake will be done when toothpick inserted comes out clean.

Chocolate Frosting

  • Frost cake once cake has cooled.
  • In a medium size mixing bowl, add melted butter. Mix in cocoa.
  • Next add in some powder sugar and then milk, then some powder sugar then milk. Repeat until all is well mixed. Mix on low speed.
  • After frosting is well blended, add in vanilla extract.

Notes

I decorated with raspberries, blueberries and blackberries.

 

Quick Oatmeal Pecan Pancakes

Quick Oatmeal Pecan Pancakes

by with No Comment Recipes

Mother’s day is coming. As a proud mom of 2 years old toddler about to celebrate my second Mother’s Day, what I want most of all is for my hubby and son to remain healthy, safe and happy. Beyond that, I want a 8 hours sleep, a movie date night with hubby and a breakfast-in-bed on Mother’s Day.

There is nothing better than waking up to the smell of pancakes. This recipe has always been my all-time favourite pancake recipe. If you are allergic to eggs, try replace with flax eggs (1 tbsp of warm water and 3 tbsp of ground flax seed).

This is a super heart healthy pancakes, I used whole wheat flour and rolled oats which are high in fibre and some nuts (I used pecans). There was a canned peaches left in my pantry, so I decided to top up the fibre content.

What are your plans this weekend? What’s your favourite breakfast recipes? Let us celebrate Mother’s Day together, treat your mother or yourself on this special day with this super healthy recipe.

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Enjoy! Happy Mother’s Day.

Recipe adapted from Dietitian Debbie Dishes 

Quick Oatmeal Pecan Pancakes

Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Servings 17

Ingredients
  

  • 1 egg (if your are allergic to egg, you can use flax egg instead: 1 tbsp ground flax seed + 3 tbsp warm water)
  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1 tbsp granulated sugar
  • 3/4 cup rolled oats
  • 1.5 cup milk
  • 1 tsp vanilla extract
  • 2 tbsp olive oil (vegetables or canola oil are both fine)
  • 1/3 cup chopped pecans

Instructions
 

  • In a small bowl, mix the ground flax seed and water. Stir well to combine and set aside to gel. Note: if you are using egg, you can skip to step 2.
  • In a large bowl, combine the whole wheat flour, baking powder, and sugar. Add the rolled oats until well combined.
  • Stir in the egg (or flax egg). milk, vanilla extract, and oil. Add the pecans and stir to combine.
  • Spray a non-stick skillet with cooking oil and add approx. 1/3 cup of batter to the pan. Cook for 1-2 minutes or until you lightly browned. Flip and cook on the second side until lightly browned.
  • Recipe make about 17 pancakes.
When to Start Solids

When to Start Solid Foods

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

Lately, I’ve come across many questions from parents wondering about the right age to start introducing solid foods. Some experts and older guidelines suggest introducing solids between 4 and 6 months, while certain parenting websites say 4 months. Sometimes, this advice even comes from a doctor or other health professionals. Many of us, especially those raised in the 80’s, may have started eating solid foods as early as 2 to 4 months because our parents followed older recommendations. As a first time mom, I totally understand the eagerness to start solids – especially with friends and family sharing plenty of “advices” and “opinions”.  It’s easy to start thinking, “maybe 4 months is the right time!” With so many conflicting recommendations, it’s no wonder today’s parents are feeling confused.

 

WHY DO BABIES NEED SOLIDS?

Introducing solid foods to babies isn’t just about adding variety; it’s essential for both nutritional and developmental reasons. Breast milk or formula will still be a main source of nutrition during the first year, but starting solids around 6 months helps meet growing needs that milk alone can’t fulfill.

1. Nutritional Reasons

  • Iron Needs: By 7 months, babies’ natural iron stores begin to deplete, and they need iron-rich foods to support healthy growth and brain development.
  • Critical Nutrients: Beyond iron, there’s an increased need for other key nutrients like protein, zinc, omega-3 fatty acids, and additional energy to fuel their development and growing curiosity.

2. Developmental Reasons

  • Biting and Chewing: Starting solids helps babies practice essential skills, like biting and chewing, which play a big role in speech and jaw development.
  • Oral and Motor Skills: Eating solids encourages the development of muscles around the mouth and fine motor skills as babies learn to pick up food, bring it to their mouths, and chew.

 

ARE YOU STARTING EARLY?

Here are some common reasons parents introduce solids before the 6-month mark:

  • My baby is too big
  • My baby is too small and tiny
  • My baby seems hungry (increased breastfeeding demand)
  • My baby wakes up multiple times a night
  • My doctor recommended starting solids
  • My baby wanted the food I was eating
  • I wanted to offer something (iron rich foods) alongside breast milk or formula

For those common reasons parents consider introducing solids early, it’s important to remember that breast milk (or formula) provides more calories and far more essential nutrients than any solid food can at this stage. Breast milk is designed to meet a baby’s needs perfectly, offering a balance of calories, fats, proteins, and vitamins that’s challenging to match with solids. Even if your baby is showing increased hunger, breast milk or formula is usually enough to satisfy them until they reach around 6 months.

In light of all this, it’s completely understandable why so many parents are questioning when to begin solids. Next, I’ll dive into why waiting until around 6 months is often best for your baby’s development and health.

 

TOO EARLY? or TOO LATE? 

Starting solids too early—before 4 months (17 weeks)—can pose several health risks. Research shows that introducing solids TOO EARLY can increase the chances of:

  • Infections and Digestive Issues: Babies’ digestive systems are still maturing, and introducing solids too soon may cause gastrointestinal discomfort and infections.
  • Food Allergies: Introducing certain foods too early can increase the risk of developing food allergies later on.
  • Obesity: Early solid feeding can influence long-term eating behaviors, potentially contributing to a higher risk of childhood obesity.
  • Kidney Strain: Babies’ kidneys aren’t fully developed in the first few months, and early solids can strain these organs, leading to imbalances in minerals they’re not yet ready to process.
  • Reduced Breast Milk Intake: Solids may replace breast milk in the baby’s diet, potentially reducing milk supply and lowering access to the essential nutrients and antibodies breast milk provides.
  • Choking Risk: Babies’ swallowing and chewing reflexes are not fully developed before 4 to 6 months, increasing the risk of choking on solid foods.

Waiting too long to introduce solids—beyond 7 months—can present its own set of challenges. By this age, babies start needing additional nutrients that breast milk or formula alone may not fully supply. Research shows that delaying solids past 7 months can increase the risk of:

  • Iron Deficiency: Babies’ iron stores begin to deplete around this time, and solids provide essential dietary iron that helps prevent deficiency.
  • Food Allergies: Both early and delayed introduction to certain foods are associated with a higher risk of developing allergies.
  • Texture Sensitivity and Food Fussiness: Delayed exposure may make it more challenging for babies to accept new textures and flavors, potentially leading to picky eating.
  • Difficulty with Essential Nutrients: Waiting too long can mean babies miss out on critical nutrients like iron and zinc, which support growth, brain development, and immune function.

 

WHAT IS CURRENT RECOMMENDATIONS 

Top health organizations recommend introducing solids around 6 months when babies show signs of readiness.

These guidelines advocate for exclusive breastfeeding until around 6 months to ensure the digestive system is mature enough to handle solid and to protect against gastrointestinal and respiratory infections (APP 2012, Nylor & Morrow, 2001).

Exclusive breastfeeding or formula feeding for the first 6 months provides all the essential nutrients a baby needs, with breast milk or formula remaining their primary nutrition source until they reach this milestone.

 

DEVELOPMENT SIGNS FOR READINESS

Watch for SIGNS that your baby is getting ready to start solids:

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  1. Around 6 months of age
  2. Sitting with minimal support (with pillow or towel)
  3. Good head and neck control, able to hold head upright and steady
  4. Bringing hands and toys to their mouth
  5. Appears interested in food, possibly by reaching for or leaning forward towards food
  6. Your baby can swallow food (look for loss of the tongue thrust reflex)

GESTATIONAL AGE 

It’s important to consider your baby’s gestational age when deciding when to introduce solids. Premature babies may not be neurologically or physically ready for solids until approximately 6 months after their original due date, rather than their birth date. For instance, my elder son, born 2 weeks early, began solids about two weeks after turning 6 months. Similarly, Audrey and Avery, born 4 weeks early, started solids around 6.5 months. Adjusting based on gestational age allows babies to begin solids when their developmental milestones and readiness are more in line with their age-adjusted peers.

What you can do If your baby is showing obvious signs of being ready for solids about 4-6 months?

It’s common for babies around 4 to 5 month to show interest in mealtimes such as reaching for food. However, this curiosity doesn’t necessarily mean they’re ready for solids. In fact, it is part of their normal development to explore by putting objects in their mouths. Here are some ways to involve your baby in mealtimes without introducing solids:

  1. Include Them at the Table: Let your baby join family meals in a booster seat or high chair. This gets them used to mealtime routines and sitting in their designated seat, preparing them for when it’s time to start solids.
  2. Provide Safe Utensils: Give your baby spoons, cups, or bowls to play with during mealtimes. This helps them get familiar with eating utensils in a fun and exploratory way.
  3. Introduce Open Cups: Offering small amounts of water or expressed breast milk (1-3 oz) in an open cup starting at 6 months is considered beneficial. This lets your baby practice drinking skills while engaging at the table without starting on solid foods.

BOTTOM LINE

Most babies are developmentally and physiologically ready to start eating solid foods between 6 and 8 months of age. It’s important to look for signs of readiness rather than strictly following a calendar. Remember, the decision to start solids shouldn’t come from pressure from parents or in-laws but should be based on your baby’s cues.

Baby, Bon Appétit !! 

My children love making a mess during mealtime, and that’s perfectly normal! It’s all part of the learning process as he explores new textures and flavors.

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Aiden
Avery and Audrey

As you embark on this exciting journey of introducing solid foods to your little one, remember that patience and observation are key. Every baby is unique, so trust their cues and enjoy the experience of discovering new flavors and textures together.

For more tips, resources, and support on feeding your baby and fostering healthy eating habits, be sure to check out my Instagram. Happy feeding!

Oatmeal Cranberry Chocolate Chip Cookies

Oatmeal Cranberry Chocolate Chip Cookies

by with No Comment RecipesToddler Nutrition

You may hear that eating chocolate is good for your health because of compounds call FLAVONOIDS. Flavonoids are antioxidants that help the body repair damaged cells, which may reduce the risk of heart disease and other chronic disease.

Types of Chocolate

  • Cocoa Powder and Dark Chocolate: they are the least processed, have the highest levels of flavonoids and may offer the greatest potential health benefits.
  • Milk Chocolate and White Chocolate: they are not the good sources of flavonoids , therefore, they only offer a little health benefits.

I crave for chocolate once in a while. There is no cookies left in the freezer, I think it is time to make another batch for my son and myself. This recipe is so easy and quick that you can have a batch of healthy cookie done by nap time is over. I use whole wheat flour and rolled oats instead of white flour; dark chocolate instead of milk chocolate. These would be perfect for when you are craving for chocolate but still have a healthier cookie.

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Enjoy!!

Recipe adapted from fANNEtasticfood.

It is good to know that chocolate contains ingredients beneficial to your health. However, it does not mean you should go ahead and eat more chocolate products. Chocolate candies and bars are often high in calorie, fat and sugar. MODERATION is the key. It is okay to have a small piece of chocolate once in a while, you can choose dark chocolate (at least 60% cocoa solids) for its higher flavonoid content.

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I was extremely busy for the past two weeks. No time for baking and trying new recipes. Last two weekends were busy on the photography workshop. Also, I am trying to plan a busy weekend for Aiden, we decided  to go swimming every Sunday. He loves to play in the water. This entire week, I attend some free yoga classes like Aerial Yoga and Acro Yoga. I love trying new thing, especially yoga, it allows me to find my own potential.

If you like this recipe, you might also want to try this delicious Cranberry and Dark Chocolate Chip Cookies.

Oatmeal Cranberry Chocolate Chip Cookies

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dessert, Snack
Servings 35

Ingredients
  

  • 3/4 cup rolled oats
  • 1 cup whole wheat flour
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 cup non-hydrogenated margarine or butter
  • 1/4 cup olive oil
  • 2/3 cup brown sugar
  • 1 large egg
  • 1 tsp vanilla extract
  • 1/2 cup cranberries
  • 1/4 cup dark chocolate chips
  • 1/4 cup walnuts (optional)

Instructions
 

  • Preheat an oven to 350F
  • Grind rolled oats in a food processor. In a small bowl, mix the whole wheat flour, baking soda and salt and oats together until well blended.
  • In another large bowl, beat non-hydrogenated margarine with an electric mixer until fluffy. Add olive oil, brown sugar, egg and vanilla. Beat on low speed until smooth and creamy.
  • Add the dry mixture to the wet mixture, beating on low speed until well combined. (I just do all this by hand.)
  • Once it is mixed, stir in cranberries until well blended. You can also stir in the dark chocolate now but I prefer to add them at the same time when I am forming the cookie dough, I can control how many chocolate chips in one cookie. I made few cookies without chocolate chips for my son.
  • Chill for 1 hour.
  • Drop the dough by heaping tablespoonfuls (15 mL), about 1 inch apart, onto baking sheet lined with parchment paper.
  • Bake for 15 minutes until firm around the edge and golden on top. Make about 30-35 cookies.
  • Let cool slightly on the baking sheet then transfer to a wire cooking rack.

Notes

It is good to know that chocolate contains ingredients beneficial to your health. However, it does not mean you should go ahead and eat more chocolate products. Chocolate candies and bars are often high in calorie, fat and sugar. MODERATION is the key. It is okay to have a small piece of chocolate once in a while, you can choose dark chocolate (at least 60% cocoa solids) for its higher flavonoid content.
Constipation above 6 months

How to Manage Constipation in Your Child (6 months or above)- Part II

by with No Comment Child & Family NutritionDigestive HealthInfant NutritionToddler Nutrition

Constipation in children is extremely common. I don’t deal with constipated children a lot in my practice, even my son, he is such a “regular” boy. Most parents are overly concerned about how often their child has bowel movement, because they have been taught that a healthy child should have a bowel movement every day. This is not TRUE.

WHAT IS NORMAL? 

It is very important for parents to recognize there are many “normal” patterns for bowel movements in children.

  • Bowel movements decrease down to about 1 or 2 each day from age 2 months to 3 years.
  • Children 3 years or older have about 1 bowel movement each day (here).
  • Bowel movements change in thickness, number and colour when a change is made to what your child eats (e.g., when babies are starting solid foods or cow’s milk).

Your child is not constipated if his or her stools are soft and pass easily, even if it has even a few days since last bowel movement.

WHEN YOU SHOULD WORRY? 

When the bowel movements are 1) dry and hard 2) difficult or painful to pass.

The frequency of bowel movements is not as important as whether the child can pass stools easily.

CONSTIPATION IN INFANT 6-12 MONTHS

In infants, any changes in diet may result in stool inconsistency and/or change in frequency of bowel movements.

COMMON CAUSES OF CONSTIPATION 

  • Changing from breast milk to formula or cow’s milk.
  • Introducing new formulas. Some formulas may be more constipating than others.
  • Incorrect formula-to-water ratio (preparation method).
  • Introducing solid food(s) – Breastfed babies may be more prone to constipation when solid foods are introduced (at 6 months). This is because their tiny tummies are used to process the easily and highly digestible breast milk.

CONSTIPATION IN CHILDREN AGE 1 YEAR AND OLDER

Constipation can make bowel movement painful, so your child may try to prevent having one. Once a child begins to be afraid of passing bowel movements, the cycle of chronic constipation has begun and bowel movements become more and more abnormal.

COMMON CAUSES OF CONSTIPATION 

  • Toilet training. Refuse going to toilet, due to not wanting to take a break from play or not wanting to use certain facilities such as the school toilets or travelling.
  • Diets low in fibre.
  • Lack of fluid intake. Sometimes the normal amount of fluid a child drinks is not enough, such as when the weather gets hot or the child increases his or her physical activities.
  • Excessive intake of dairy products. Milk does count as part of the fluid but be aware that too much milk can be a contributing factor to constipation as it means that a child will be eating less foods and thereby less fibre.

If high intakes of any foods create a lack of fibre or fluid intake, then constipation may result.

MANAGEMENT OF CONSTIPATION

Bathroom Routine

  • Children who are toilet trained should practice sitting on the toilet for 5-10 minutes every day after each mealtime (same time every day).
  • No distraction. Make sure parents or siblings aren’t coming in and out the bathroom when it is “their toilet time”, so that they can relax and make sure that they sticks to their morning bathroom routine consistently every morning. It usually takes up to weeks or months for them to start going consistently.
  • Do not ignore the “urge” to go to toilet as this can lead to harder, larger and drier stool. Make sure they have enough privacy and time to pass stools comfortably.
  • It is important to teach your toddler to “listen to your body” or “listen to your bottom” and go to toilet when they get the message. Then , you can take them to the bathroom right away. Parents should listen or watch the signs:
    • Suddenly stop whatever activity they are doing
    • Suddenly squat or sit down
    • Leave the room or hide in a corner
    • Stiffen up, extend their bodies upright, stand on their tip toes and tighten the muscles in their bottom
    • Face turns red or change tone of their voice
    • Unable to pay attention to you
  • Make sure your child’s feet are resting on something, such as a foot stool. It helps relax the pelvic floor muscles, which can help move the bowels.
  • Keep some reading or picture books in the bathroom and encouraged your child to look at them and try to relax.

Increase Fibre Intake 

It is important your child eat a healthy and balanced diet. The recommended intake of fibre are 19 g of fibre per day for a 1-3 year old and 25 g per day for a 4-8 year old (here).

  • Offer at least one serving of vegetables or fruit at each meal or snack.  In this way, your kids should get adequate fibre daily.
  • Gradually increase fibre intake. Going from a low fibre intake to their desired goal too fast can cause symptoms include abdominal pain, bloating, and gassiness.
  • Choose whole grains – e.g. whole grain bread, whole wheat pasta, brown rice, whole grain cereal, oat, quinoa, barley, etc.
  • Choose legumes – e.g. beans and lentils.

The best way to introduce more fibre to your child’s diet is to do so by adding some of those fibre-containing foods slowly. For example, provide a serving of fruit at lunch for a few days, then add a high fibre cereal (at least 3 g of fibre per serving) at breakfast until you reach the goal. Also, If your child is constipated and you are feeding him the rice-based infant cereal, then try bran- or oat-based cereal instead.

Avoid Binding Foods

Avoid white starchy foods, banana and cheese. Most white starchy foods are low in fibre, e.g., white rice, white bread, white pasta and breakfast cereals. These foods will bind the stool so that it is harder to pass and this can also cause pain when passing.

Increase Fluid Intake 

  • Water is the only things that helps your child get over their constipation.
  • Babies 6 – 12 months:
    • Offer up to 1 oz (30 mL) of fruit juice between feedings to a maximum of 4 oz (125 mL) in 24 hours.
    • Sips of water from an open cup (about 2-3 oz or 60 – 90 mL at a time).
    • Note: Juice and water should not replace regular feedings.
  • 1 – 3 years Children:
    • Recommended total fluid intake: 4 cups (900 mL) per day (here).
    • Offer 500 mL (2 cups) of milk per day with meals and snacks.
    • Offer water throughout the day.
    • Limit 100% fruit juice to 1/2 cup (125 mL) per day (OPTIONAL).

Natural Laxatives 

Why juice? Juices containing high amounts of sorbitol can help draw water into the bowels to make stool easier to pass. Prunes, pears and apple juices usually contain higher amounts of sorbitol compared to other juices and therefore can have some benefit in relieving constipation.

  • Offer “juice water” (diluted fruit juice) which mean 95% of water and a tiny splash or real 100% fruit juice. Limit 100% fruit juice intake to no more than 1/2 cup per day.
  • Mix prune puree with a favourite food (cereal or crackers).
  • Ground flax seed. Mix in cereal, soup, smoothie, baked goods, or yogurt. Dosage: 1 tbsp per day (toddler); 2 tbsp per day (older children).

Increase Physical Activity

We all know physical activity is a natural bowel-stimulator. Get your child off the couch, turn off the TV and hide the iPad. Checkout the Physical Activity Guidelines.

Medications & Laxatives & Fibre Supplement 

Talk to your doctor and/or pharmacist before using any of these methods, as doses are weight-dependent. Follow the instructions carefully for the dose and the amount of the time you child should be taking them. As a dietitian, I will focus on “real foods” rather than supplements.

Prebiotic & Probiotics Supplement 

Currently, there is no enough evidence or research to show that pre/probiotics supplement help with constipation. However, foods like cheese, milk and yogurt with probiotics are safe for most people including children.

Do you have a constipated baby at home? If you have any questions please leave me a comment or Contact Me.