Crispy Kale Chips

Crispy Kale Chips

by with No Comment RecipesWeight Management

Kale is one of those dark green vegetables that I don’t know what to do with until I discover kale chips recipe. Mmmm….. Kale chips may sound not appetizing but I can assure they are very tasty because they get crispy and almost melt in your mouth when you eat them. Kale is not only very high in Vitamin A, C and K, but also contains Calcium.

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Well, it seems like a very easy recipe however, I failed making it many times until I read the tips from Oh She Glows.

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Note: I made two batches. One has nothing and one with spices (garlic powder, cayenne pepper and paprika). You can store them in a airtight container. We usually eat them right away because they taste so good.

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Enjoy !!

Leave me a comment and let me know how you like these vegetables chips.

Crispy Kale Chips

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Dinner, Snack

Ingredients
  

  • 1 bunch of kale
  • 1 tbsp  olive oil (enough to lightly coat the leaves)
  • Spices or seasoning of your choice (garlic powder, curry powder, chili powder, cayenne pepper or smoked paprika) – optional
  • Salt to taste (optional)

Instructions
 

  • Preheat an oven to 300F. Line a baking sheet with parchment paper.
  • Carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner or paper towel. Transfer kale into a large bowl.
  • Massage kale leaves with olive oil until leaves are lightly coated. (Sprinkle with spices or seasonings – optional).
  • Spread out the kale onto the prepared baking sheet into a single layer, make sure not to overcrowd the kale.
  • Bake for 20-25 minutes until crisp and dark green. Rotate the baking sheet half-way through baking.
  • Cool the kale on the baking sheet for 3-5 minutes before serving it.
Crunchy And Sweet Granola

Crunchy and Sweet Granola

by with No Comment RecipesWeight Management

Store bought granola are often packed full of sugar and fat. So, I decided to make my own. I’ve tried couple granola recipes but I failed. They either burned or too dry. What I love about this recipe is that you can use different nuts and dried fruits to create your very own unique granola.

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Enjoy!

What is your favourite granola recipe?

Crunchy and Sweet Granola

Crunchy And Sweet Granola

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Snack

Ingredients
  

  • 3 cups rolled oats
  • 1 nuts (I used sliced almonds and chopped pecans)
  • 1/2 cup unsweetened coconut
  • 3 tbsp brown sugar
  • 3/4 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp salt
  • 1/3 cup honey
  • 2 tbsp vegetables oil
  • 1 cup of assorted dried fruit (I use raisins and dried cranberries)

Instructions
 

  • Pre-heat over to 300F.
  • In a large bowl, mix together the oats, nuts, coconut, brown sugar, cinnamon, ginger and salt. Set aside.
  • In a small saucepan on low heat, warm the honey and oil together, stirring, until smooth. Pour over the oat mixture and mix everything well together.
  • Line a rimmed baking sheet with parchment, then spread out the oat mixture onto it.
  • Bake for 30 minutes, making sure to give it a toss every 10 minutes until golden brown.
  • Remove the pan from oven and allow it to cool. Stir int the dried fruit.
  • Store in airtight container.
  • Makes about 5 cups.
Constipation under 6 months

How to Manage Constipation in Your Baby (Under 6 months) – Part I

by with No Comment Child & Family NutritionDigestive HealthInfant Nutrition

Being a first-time mom, I know it is heartbreaking when your baby is constipated. I remember when Aiden hasn’t had bowel movement for 3 days, I began to worry. Is this normal for a 4 months old exclusively breastfed baby or is he constipated? After talking to my lactation consultant, I know this is normal for EBF baby to have infrequent bowel movement.

Most babies grunt and get red in the face when having a bowel movement. It is completely normal. However, your baby is constipated if his poo is dry and crumbly or like pellets, and it can cause him pain and discomfort.

WHAT IS NORMAL?

  • There is NO necessary to give your baby fluids other than breastmilk or formula before 6 months of age.
  • It is normal for exclusively breastfed infants to have more frequent bowel movement than formula-fed infants in the first 2 to 8 weeks after birth.
  • In some exclusively breastfed babies over six weeks of age with normal growth and development, bowel movements may be infrequent and soft, ranging from one every two days to two weeks (here), or even three or four weeks. These infrequent stools can be normal in infants who are effectively transferring milk (changing from breast milk to formula or cow’s milk) and appropriately gaining weight.

WHEN YOU SHOULD WORRY? 

If your baby is constipated for more than 2 weeks, If he has a fever, start vomiting, decrease appetite, have blood in stool and weight loss, follow up with your baby’s family doctor to make sure there are no other red flags.

TIPS FOR MANAGING YOUR INFANT’S CONSTIPATION AT HOME 

  • Continue breast feeding. Breast milk is easier to digest than infant formula because it is specific to the needs of human infants. It helps promote bowel regularly, mature the digestive tract and protect it from infection. If an exclusively breastfed infant has dry and hard stool, hydration should be assessed and the infant referred to a family physician or lactation consultant (if you have concerns about breastfeeding).
  • Small and frequent feeds. Infants have small stomach. For better digestion, offer smaller feeds, more often throughout the day. For example, if you normally offer 6 ozs every 4 hours, try offering 3 ozs every 2 hours. This method may reduce gas and fussiness as well.
  • Preparation method. If your baby is using formula, ensure that the formula is being properly prepared. Formula that is over concentrated can lead to difficulties with digestion as well as other medical problems. An extra ounces of water can be offered a couple of times a day to ensure adequate hydration.
  • For some formula-fed babies, the answer is switching formulas. The iron in formula is often blamed for constipation, but this is no evidence that there is a link between the two. And babies need the iron to reduce the risk of anemia. Some babies, however, are intolerant of cow’s milk and do better on different iron-fortified formulas. You should switch infant formulas only under your family doctor’s guidance.

Many breastfed babies do have infrequent bowel movements however this does not mean that they are constipated.

OTHER NON-NUTRITIONAL TIPS 

  • Soft tummy massages. Starting in their navel, in a clockwise direction and moving outwards. Do several massages throughout the day, until your baby has a bowel movement.
  • A warm bath (if he enjoys bathing). This will make them feel relaxed and you can continue the massage technique and relieve their discomfort.
  • Cycle baby’s legs. You can try moving your baby’s leg in a cycling motion while they are lying on their backs to help loosen stools.
  • Check with your family doctor to see whether it’s okay or necessary to use an over-the-counter stool softener.

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

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12 Simple Ways to Maintain a Healthy Weight

by with No Comment Weight Management

A healthy weight is when you feel healthiest, energetic and happiest, inside and out. So, eat well, be active wherever you can and love yourself.

It is better to have a body in shape than to obsess about the shape of your body. 

GET A KICK START

The first thing to know is there is no magic diet. We each have a weight range that’s right for us. Healthy weight is the weight range measured by your BMI (Body Mass Index) and linked to better health for a given height. It allows for a variety of body shapes and bone structures.

BE REALISTIC 

Are your too “weight conscious”? It’s possible. Many healthy weight women still try to shed pounds, and others who are overweight think they’re fine. It is important to be realistic. Look at your weight in relation to your overall health and well-being.

Healthy weight is about eating sensibly, being physically active and feeling good, not about monitoring bite.

LOOK BEYOND FADS 

Forget about fad diets. Yes, you may lose weight, but then it all come back. This yo-yo dieting leaves you heavier than your were to begin with and feeling far worse. Many fad diets get rid of entire food groups, which can lead to missing out on key nutrients.

Physiologically: Severe calorie-reduced diets turn on the body’s starvation mechanism. When in starvation mode, the body uses whatever fuel it can to make up for the shortfall of calories and doesn’t discriminate between muscle and fat. The trouble is, it is the amount of muscle we have that determines our calorie-burning potential, also known as our metabolism. So when we lose muscle we make it extremely difficult to maintain our healthy weight after the diet is over.

Psychologically: Drastic reducing diets leave most of us feeling deprived. Sure we lose weight, but none of us can sustain that kind of starvation diet for long. When we go off the diet, as we inevitably do, we treat ourselves to all of the things we missed. We can’t help it.

EAT BREAKFAST 

How many times have you heard that breakfast is the most important meal of the day? Well, it is true. Eating breakfast is one of the most important things you can do to lose weight. During the night, your metabolism slows down and your blood sugar level drops.

Eating a balanced breakfast sets the body to burn fuel during the day.

Choose at least 3 food groups, and enough protein (at least 15 grams), will help you manage your weight better.

DRINK WISE 

Think a little sip of Milo or Teh-Tarik now and then doesn’t really count? Think again. Your drink choices — from water and juice, to soft drinks, bubble tea, hot beverages and alcohol — have a great impact on your overall weight. Of course, you need to replenish your body regularly with fluids, especially water. When your body’s temperature rises during exercise, for example, water helps cool the body through perspiration. Water also helps dissolve and absorb nutrients, as well as carry waste products out of your body.

Starving your body of fluids can dehydrate you, which can cause fatigue, and a collapse of the circulatory system.

SNACK HEALTHY 

Healthy snacking can be a powerful weight control strategy. The right snack combinations prevent you from getting so hungry – you grab a bag of chips/fried bananas or chocolate. They also keep you satisfied so you don’t overeat at mealtimes and can help you meet your day’s nutrient needs. Choose 1-2 food groups include protein and fibre.

CUT CRAVINGS

 

Cravings are often “false hunger”. If they hit your at the wrong moment, you may give in to high-calorie nutrient/poor treats like candy bars, chocolate, cookies, chips.

Surprisingly, craving are often caused by not eating enough protein at the previous meal.

EAT MINDFULLY 

Eat only when you’re really hungry. Get in tune with your body’s hunger signals – stomach starts growling or feeling low energy. Try not to eat mindlessly just because the food is there, or when you’re distracted (watching TV). Remember it takes time for the brain to register fullness (usually take about 20-30 minutes). Learn how to eat mindfully. 

STAY FUN 

Being physical active is so important to weight management and health that we have to find something we like so that we’ll keep doing it.

Think of things you can do that are active and fun. Try Zumba, yoga, aquafit or aerobic dancing.

BE ACTIVE

Again, being active is as important to a healthy weight as what we eat. You don’t have to be athletic or buy an expensive gym membership. Just be active 30-60 minutes a day, depending on the level of exercise. It will also help keep bones strong and reduce your risk of diseases like cardiovascular disease and diabetes.

KEEP FOOD RECORD

Keeping food and activity records before and after your start your weight loss program can be really helpful.

Your food log will tell you where your eating problems are and what habits you may need to change. Note the time, food choice and portion size and analyze the log once a week to gain insights into your eating habits.

If you don’t know how, your dietitian will work with you and help you figure it out. Also, an activity record will tell you where you could pick up the pace.

LOOK FOR SUPPORT

Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Seeking support from healthcare professionals, family members or friends will help you reach your goals. A dietitian can help you assess your eating habits, set achievable goals (SMART Goals) and put strategies in place for lasting change.

Are you an emotional eater? You want to learn more about mindful eating? Contact Me about starting a 3 months TRANSFORM Program. 

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Butternut Squash Mac and Cheese

by with No Comment RecipesWeight Management

After starting this blog, my motivation on trying new recipe every weekend is stronger. I promise myself to try 1-2 new recipes per week. That way, I can avoid the overwhelm while still adding new dishes and flavours to my meal plan.

While I was trying to organize my recipe binder, I found this recipe – Butternut Squash Mac and Cheese. I hear so many good things about butternut squash – butternut squash soup, roasted butternut squash, curried butternut squash, etc. However, I never ever had butternut squash before (no kidding). I think this is because it isn’t available in Malaysia, and I don’t think my mom know how to cook it. So, I decided to give it a try
image-5Since the butternut squash has been sitting in my fridge for about a week, it is time to cook it up. I have been trying few Mac and Cheese recipes (Tuna Mac and Cheese), but this recipe makes the most creamy, flavourful mac and cheese ever. I used mozzarella cheese as I would like to make this as a kid friendly recipe (reduce sodium content).

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Enjoy !!

Recipe adapted from Two Peas and Their Pod. 

Butternut Squash Mac And Cheese

Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Course Dinner, Lunch

Ingredients
  

  • 1 small butternut squash, peeled, seeded and chopped
  • 1 tbsp olive oil
  • 3 cups uncooked elbow macaroni
  • 1.5 cups milk
  • 2 tbsp non-hydrogenated margarine
  • 3 tbsp all-purpose flour
  • 1/8 tsp ground nutmeg
  • 2 cup mozzarella cheese, shredded
  • bread crumbs (1-2 slices whole grain bread)

Instructions
 

  • Preheat oven to 400F. Place butternut squash chunks on a large baking sheet. Drizzle olive oil over the squash and toss. Roast for 25 minutes or until tender. Turning once.
  • While the butternut squash is roasting, cook macaroni according to package directions, drain well. Set aside.
  • Add butternut squash to food processor or blender and puree until smooth. Add 1/2 cup of the milk and puree again. This will help thin out the butternut squash.
  • In a large skillet over medium heat, add the non-hydrogenated margarine. When the margarine is melted whisk in the flour. Add the nutmeg. Cook for 2-3 minutes, whisking constantly, or until flour mixture smells nutty. Add the remaining 2 cups of milk and whisk until mixture is smooth. Turn heat to high and bring to a boil while continuing to whisk. After sauce has thickened, turn heat to low and whisk in butternut squash mixture. Add the cooked macaroni to the pan and stir until the macaroni noodles are well coated. Season with salt and pepper, to taste (optional).
  • Grease a 2 quart casserole dish. Pour half of the macaroni noodles into the pan. Sprinkle half of the mozzarella cheese over the macaroni noodles. Add the remaining noodles and then top with the rest of the cheese. Sprinkle breadcrumbs on top.
  • Place the pan in the oven and bake for 25-30 minutes, or until macaroni and cheese is bubbling. Remove from oven and let rest for 5 min.
  • Serve warm with a garden salad.
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How to Choose a Prenatal Multivitamin?

by with No Comment Fertility & Women's HealthMotherhoodSupplementation

Thinking about getting pregnant? Since many pregnancies are not planned, all women who could become pregnant should take a daily prenatal multivitamin.

It is recommended to start taking your supplement at least 3 months before you get pregnant.

Your nutrient requirements are much higher during pregnancy, it is important that you start taking a prenatal multivitamin before you become pregnant to fill any nutritional gaps. You may say “I eat very healthy and balanced”, however, it’s impossible to meet all of your requirements with food alone. This doesn’t mean that you have to spend a lot of money on buying branded supplements from the health food store .

In fact, I often recommend generic brands from local pharmacies or supermarkets as long as the supplement is government regulated and it contains what it says it contains. So I will give you some tips and what to look for when buying a prenatal multivitamin.

FOLIC ACID 

Folic acid is super important to help prevent Neural Tube Defects (e.g., spinal bifida – when nerves in the spinal cord are exposed and damaged) in your baby. Choose a prenatal multivitamin that has 0.4-1.0 mg (400-1000 mcg) of folic acid.

Food High in Folic Acid: whole grain breads, leafy green vegetables, legumes (beans and lentils), citrus fruits and juices and most cereals (fortified with folic acid).

IRON

Your iron requirements increase during pregnancy. Your body makes an extra 2kg of blood during pregnancy. In your third trimester of pregnancy, your baby is building iron stores for the first six months of his or her life. Therefore, you need more iron to make the extra blood and to help your baby store enough iron.

When you’re pregnant, it is very difficult to get the amount of iron you need just from diet alone, so choose foods high in iron and take a prenatal multivitamin containing iron (16-20 mg). Your body absorbs iron from meat, poultry, and fish better than iron in other foods. To increase iron absorption, eat a food containing Vitamin C (e.g., strawberries or oranges) and food containing iron at the same time. For example, have vegetables with meat (e.g., chicken stir-fry) or have an orange with a bowl of oatmeal. Coffee and tea can interfere with iron absorption. Limit these drinks and have them between meals rather than at meals.

Best Sources of Iron: beef, pork, chicken, lamb, fish, sardines, shrimp, oysters, mussels.

Good Sources of Iron: legumes (lentils, beans, chickpeas), tofu, whole grain and enriched cereals.

Anemia during pregnancy has been linked to decreased weight gain, preterm birth and babies with a low birth weight. If you become anemic during pregnancy (which is very common), your doctor or dietitian may recommend an additional iron supplement. Iron supplements can make you constipated, so be sure to increase your intake of fibre and fluids.

CALCIUM

Your calcium needs are very high during pregnancy. Calcium helps keep your bones strong. It also helps your muscles and nerves to work properly and helps your blood to clot. During pregnancy, calcium helps your baby build strong bones and teeth.

Most prenatal multivitamins contain about 300 mg of calcium. A prenatal multivitamin will not support all of your calcium needs, so it is important that you’re including calcium rich foods in your diet.

Food High in Calcium: milk, yogurt, calcium-fortified beverages such as soy, rice or orange juice.

Other Food Sources of Calcium: cheese, canned salmon or sardines with bones, tofu made with calcium.

VITAMIN D

Vitamin D is important in pregnancy. It helps keep your bones strong and builds strong bones in your baby (enhance calcium absorption). It also helps your baby build vitamin D stores to use during his or her first few months.

If you have a dark skin, cover most of your skin with clothing or sunscreen, don’t go outside very often or don’t eat very many vitamin D rich foods (see below) you may need to take extra vitamin D supplement.

Food High in Vitamin D: milk, fortified soy beverages, fish such as salmon, trout, herring, Atlantic mackerel, sardines, and Vitamin D fortified orange juice.

Not all milk products are high in vitamin D. In Canada, milk, margarine and some yogurts have vitamin D added to them. In Malaysia, please check you nutrition fact label.

VITAMIN A

Too much Vitamin A can cause birth defects in your baby. If you are taking a prenatal multivitamin (which has vitamin A included), do not take any additional vitamin A supplements. You will get enough Vitamin A from a combination of your food (e.g., carrots, broccoli and squash) and your prenatal multivitamin.

BOTTOM LINE

Healthy eating and taking a prenatal multivitamin helps you prepare a healthy pregnancy. Do not take more than 1 daily dose of a prenatal multivitamin. Supplement do not take the place of food and healthy eating. If you are vegan, on a restricted diet, food allergies or you avoid certain foods, you may be missing important nutrients you and your baby need. Talk to you doctor or dietitian.

So, You’re having a baby? Contact Me, I can help you meet the nutrition needs of both you and your growing baby. 

Easy Salmon Cakes

Easy Salmon Cakes

by with No Comment RecipesToddler Nutrition

I am a big fan of fish. I love to make fish cake for my son as it is easy to grab and eat. This recipe is super easy and tasty, it does not require a lot of ingredients. Salmon is rich in Omega-3 fats. Omega-3 fats are healthy fats with many health benefits for children and adult. Omega-3 fats help with brain, nerve and eye development for infants. Also, it helps lower our risk of heart disease.

It is recommended you eat at least 2 servings of fish per week.

One servings is equal to 75 grams (2.5 oz) of half a cup of cooked fish. Choose fatty fish which are rich in Omega-3 fats more often. I find that most of my clients do not meet the recommendation. I think the biggest barriers to eating fish seem to be the cost and not knowing how to cook it. Well, you won’t need to worry about either of those things with these delicious salmon cakes. This recipe uses frozen salmon fillet (you can also use canned salmon), which is much cheaper than buying fresh salmon.

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Enjoy !!

 

Recipe adapted from The Baby-Led Weaning Cookbook

For more tips and tricks when it comes to feeding your family, head over to my Facebook Page and Instagram Feed ! 

Salmon Cake

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch

Ingredients
  

  • A little milk (or water) for poaching (I use homogenized milk)
  • 8 oz salmon fillets (you can use frozen or canned)
  • 1 cup cooked potatoes (no skin)
  • 2 tbsp non-hydrogenated margarine
  • 1 tsp grated lemon or lime zest
  • pinch of black pepper, to taste
  • 1 egg, beaten
  • 2 slices of whole grain bread for breadcrumbs
  • Canola oil or olive oil for frying

Instructions
 

  • Pour some milk into a shallow pan (with a lid), to a depth of about 1/4 inch, and add the fish.
  • Heat until the milk is just beginning to boil, then turn the heat down, cover and simmer for about 5 minutes, until the fish is opaque and cooked in the centre.
  • Drain the fish throughly, then skin and flake it.
  • Mash the potatoes with non-hydrogenated margarine, lemon zest and black pepper.
  • Stir in the flaked fish with a little of the beaten egg. Shape the mixture into 4-5 fishcakes.
  • Dip each fishcake into the beaten egg so it covered on all sides, then roll it in the breadcrumbs, until it is eventful coated. If time permits, place patties on a large plate, cover with plastic wrap and refrigerate for 1 hour (this helps the patties hold their shape while cooking).
  • Heat 1 tbsp of canola oil on a non-stick frying pan to medium-high heat. Add the fishcakes and cook for about 5 minutes on each side, until golden brown.
  • Serve warm, with some roasted baby potatoes and your favourite raw or cooked veggies.
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Health Benefits of Prebiotics and Probiotics

by with No Comment Digestive HealthSupplementation

Recently, I have seen lots of mommy asking about probiotic supplements? Many health benefits about probiotics have been advertised, but it is often hard to know what is true? Does your child need probiotic supplements? Before you learn about probiotics, have you heard about prebiotics? What are their health benefits? Read on to learn the difference between prebiotics and probiotics and their health benefits.

WHAT IS THE DIFFERENCE BETWEEN PREBIOTICS AND PROBIOTICS? 

Prebiotics are non-digestible carbohydrates that act as “food” for probiotics. Eating prebiotics will help probiotics grow and remain in our digestive system.

Probiotics are healthy/good bacteria that naturally live in the colon of our digestive systems. Probiotics help to keep a balance between the good and bad bacteria that live in your colon. Certain probiotics have been linked to specific health benefits.

TYPE OF PREBIOTICS 

The most common prebiotics include:

  • Fructo-oligosaccharides (FOS) or fructans
  • Galacto-oligosaccharides (GOS)
  • Inulin (a types of FOS)

PREBIOTICS IN NATURAL FOODS 

Inulin

Due to the pleasant taste characteristics and low-calorie status, FOS and inulin have been added to many food products. Inulin has a creamy, catlike texture that makes it a good fat substitute. You will find it in many spreads, salad dressings, dairy products.

FOS, GOS and inulin are found naturally in these foods:

Vegetables

  • Artichoke
  • Asparagus
  • Bananas
  • Garlic
  • Leeks
  • Onion
  • Tomatoes

Grains

  • Barley
  • Rye
  • Whole Grains

Roots

  • Chicory Root (菊苣根)
  • Dandelion Root (蒲公英根)
  • Elecampane Root (土木香根)

Galacto-Oligosaccharides (GOS)

  • Fermented dairy products like yogurt, buttermilk and kefir
  • Breast milk (Hooray!!!) – breastfed babies suffer fewer infections than formula-fed babies

HEALTH BENEFITS OF PREBIOTICS 

Prebiotics act as “food” for probiotics which help to keep a healthy balance of bacteria in the digestive system. Eating prebiotic-containing foods often contain fibre and other nutrients. It also enhances calcium absorption. More research is still needed to find out if prebiotics are linked to other specific health benefits. However, if you do not consume foods that are naturally rich in prebiotics, you can still have a healthy gut by following a healthy and balanced diet

WHERE CAN YOU FIND PROBIOTICS 

Probiotics are healthy bacteria that are either in supplements form or added into certain foods like yogurt, cheese, milk, juice, and cereal. The most common probiotic bacteria added to foods are Lactobacillus and Bifidobacterium species. It is better to read the ingredient list and make sure the product contains the right bacteria. To understand the strains of probiotics, read here.

NAME TO LOOK FOR 

Look at the Nutrition Facts or ingredient lists or products packaging for the names:

HEALTH BENEFITS OF PROBIOTICS 

There are many potential health benefits of adding probiotics to your children’s diet.

It is not yet clear how much probiotics will give you health benefits. However, it is recommended that regular, long-term use is needed to keep healthy bacteria in your digestive system. Please noted that the positive effects of probiotics vary from person to person and strain(s). Individuals who do not consume foods with probiotics can still have a healthy digestive system by eating a healthy diet.

SAFETY CONCERNS 

There are many brands and strains of probiotics that can be found at the pharmacy these day which can leave parents confused. Like many other supplements, over-the-counter prebiotics & probiotics are poorly regulated. That means that there are no rules for how much prebiotics/probiotics there should be in a food or how to label them on food packaging. If you decide to take a supplement, please check to make sure it has NPN, DIN or a DIN-HM number (somewhere on the bottle). Remember, being regulated does not guarantee that probiotics are effective. It only means that the product contains what is stated on the label and that they are safe to take.

It is recommended to choose the probiotic supplement is meant specifically for children – chewable or in a drink form, and it should be refrigerated. Remember to read the instructions regarding how much to give your children and pay attention to the expiry date.

BOTTOM LINE 

Probiotics for your baby or child are a must if they have been on antibiotics. If you have a colicky baby or have troubles with constipation or eczema, I would try probiotic supplement. I would also recommend probiotic supplement for formula-fed babies or those born by C-section (who aren’t exposed to natural vaginal bacteria).

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Foods to support your child immune system

Foods to Support Your Child’s Immune System

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

The immune system plays a very important role in your overall health (and the health of your children). It defends against viruses and bacteria. It’s made up of interconnected white blood cells, antibodies, bone marrow, the spleen, thymus and lymphatic system, which work together in harmony to find and destroy pathogens (the things that cause illness).

With Covid-19 in the news, you’ve probably seen many articles and blog posts about “how to boost your child’s immune system”. As a parent, I can imagine that you’re especially curious about this if you have children who are in school, as we want to protect our children from all the viruses or bacteria going around them.

But here’s the thing: the idea of boosting the immune system with supplements or specific foods is misleading and scientifically inaccurate (here). Do you know an overactive immune system is linked with autoimmune diseases such as lupus or multiple sclerosis. “Immune boosting” is a marketing term, not a medical term.

THERE IS NO SINGLE PRODUCT THAT CAN BOOST IMMUNITY

Scientists are still a long way from understanding the complex interplay of parts that allow the immune system to perform at its optimum level, which means there’s no product you can take to “boost” it. Instead, it’s important to focus on supporting your (and your childrens’) immune systems so they function normally. There are many things we can do to support immunity, such as getting enough sleep, being physically active, minimizing stress and eating nutritious foods. As a busy mom, I love finding foods that are not only nutritious and convenient, but also immune supporting.

The easiest way to get these nutrients is by eating a healthy and balanced diet.

Certain nutrients, such as zinc, selenium, iron, protein, vitamins A, C, D and E are critical for the function of immune cells. However, I can’t promise you that you can totally shield your children from getting sick by eating foods with these nutrients.  In fact, you can build up your children’s immune systems with nutrient-dense foods.  Certain foods have the exact nutrients that can help your children’s immune systems be as strong as possible, so when they are exposed to the inevitable germs, they are ready to fight. 

FOODS CONTAIN THESE IMPORTANT NUTRIENTS 

Orange vegetables and fruits 

Carrots, sweet potatoes, pumpkin and cantaloupe are among the best sources of beta-carotene, a precursor of vitamin A. Beta-carotene has several health benefits, including the antioxidant activity that protects cells from free radical damage and help enhance immune function (here). In fact, beta-carotene plays a role in making white blood cells, which are responsible for hunting down and quashing viruses. Pairing these foods with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

Berries 

Berries are full of antioxidants, which help your body fight oxidative stress caused by free radicals.  This helps keep our immune system fighting! There are many different berries you should try to include in your children’s diet:  strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few.  Don’t worry; when berries aren’t in season frozen berries are just as nutritious. You can add them to yogurt and oatmeal, or eat them as a nourishing snack.

Dark leafy greens

Choose kale, spinach, chard, arugula or collards. Dark leafy greens are high in carotenoids (similar to beta carotene), and have similar immune-supporting effects. If your children not a fan of salads? Use leafy greens in smoothies, muffins or stir-fry.

Nuts

I’m often asked which nut to eat and I say, “mix it up!” Each nut has a different nutritional value, so choose a variety for the best immune support. Almonds, peanuts and hazelnuts contain vitamin E, which helps increase T-cell count (T-cells directly kill infected host cells and regulate immune responses) (here). Walnuts are significantly higher in omega-3 fat than any other nut. Enjoy some trail mix, or add nuts to salads, pasta or cereal. Or enjoy them in a granola bar or energy ball. Nuts can be choking hazard for babies and young toddlers, so make sure to serve your little one slivered or sliced almonds, or natural nut butters spread thinly on toast.

Seeds

Serve your children a variety of seeds, such as pumpkin, sunflower, sesame, hemp, and flax seeds, to support their immune systems.  By eating a wide variety of seeds, you’ll be getting vitamin E, zinc, and omega 3 fatty acids, all of which help the immune system fight off invading bacteria and viruses. You can add seeds to smoothies, yogurt and salads, spread pumpkin or sunflower seed butter thinly on toast.

Oatmeal

Oats contain immune-supporting nutrients like selenium and zinc. But they also contain a special type of fibre called beta-glucan, which increases immune defense by enhancing macrophages (cells that detect and destroy bacteria and viruses) (here). Start your day with oatmeal.

Eggs

Protein is needed for proper immune system functioning, and eggs are the gold standard for their high-quality protein. When scientists measure protein quality – known as “biological value,” it’s often evaluated compared to eggs, which are given the perfect score of 100 (here). Eggs are also a source of immune-supporting selenium and vitamins A, D and E. So, scramble up a few eggs for breakfast today.

Fish

Fatty fish such as salmon, tuna, trout or sardines are excellent choices. They contain a winning combination of vitamin D and omega-3 fats, which both support the immune system. Vitamin D deficiency is associated with an increased susceptibility to infection (here), and omega-3 fats are part of the structure of all immune cells (here). Try canned tuna in a sandwich; enjoy some salmon sushi roll; or try a bagel with cream cheese and smoked salmon or trout.

Fermented foods 

Choose kefir, fermented vegetables (sauerkraut or kimchi), kombucha or yogurt made with active cultures. These foods contain probiotics, which mediate and regulate the immune system (here). Researchers are still trying to figure out which specific probiotic strains to use for different health problems, and the pieces of this puzzle remain incomplete. If a specific probiotic is marketed as an immune-booster, don’t believe the hype. Science isn’t there yet.

Tumeric 

You know that perfect buttercup-yellow hue of mustard? That comes from turmeric, a spice that contains curcumin, which has been linked to an enhanced immune response. There’s one problem. Curcumin is unstable and not well absorbed by the body. However, researchers found a solution: when using turmeric, add a dash of black pepper. It helps increase the bioavailability of curcumin by 2000% (here) Try turmeric in stir-fries, curries, stew or make a turmeric latte, known as golden milk.

IN ADDITION TO WHAT YOU DO EAT, IT’S ALSO IMPORTANT TO GET YOUR BODY HYDRATED

Staying well hydrated can provided just the right balance for hormones, enzymes and cells to function properly, especially Malaysia’s weather is extremely “hot” and humid.  Also, it reduces lung and nasal secretions so that your body can efficiently move virus and irritants out of your body instead of getting stuck inside where they can multiply in a nice cozy host (you).

WHAT ABOUT PROBIOTIC SUPPLEMENTS

Giving your child a probiotic supplement isn’t the answer. There’s just not enough research out there on various strains of probiotics and what their functions are in the body.  Probiotic supplements won’t prevent infections from happening, and the risk in taking them is that each and every probiotic strain has a specific use and may actually suppress the immune system, which could cause problems.

BOTTOM LINE

Don’t stress about loading your children up with specific immune-boosting foods or a whole bunch of vitamins and supplements during flu season (or any time of the year), because there’s no such thing, and it turns we don’t want to “boost the immune system” either!

Instead, focus on staying nourished with balanced nutrient-rich meals and snacks, including the foods mentioned above.

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies

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Since I am still breastfeeding, I have been looking for oatmeal cookie recipe to boost up my milk supply. It’s taken me a few times to perfect this recipe and now I am sharing it with you. I’ve added as little sugar as I could without taking the “cookie” taste away, and I’ve opted for a mixture white and 100% whole wheat flour without making them too healthy.

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This is one of my favourite cookie recipes. If I am looking for a healthy and delicious snack, this will be my first choice. Also, my son fully approves of this recipe and I am sure your kids will love it too! Don’t forget to pair these cookies with a glass of milk and cut up fruit for a healthy yet yummy snack.

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Enjoy !!

 

For more delicious, kid-tested recipes, check out my Facebook Page and Instagram.

 

Oatmeal Raisin Cookies

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Snack
Cuisine American
Servings 60 cookies

Ingredients
  

  • 3/4 cup non-hydrogenated margarine
  • 1/2 cup brown sugar
  • 1 egg beaten
  • 2 tsp vanilla extract
  • 3/4 tsp baking soda
  • 2 tbsp water or milk  (I use homogenized milk)
  • 3/4 cup unbleached, all-purpose flour (I use 1/2 cup whole wheat flour and 1/4 cup all purpose flour)
  • 1/2 tsp cinnamon
  • 3 cups rolled oats
  • 1 cup raisins (optional)

Instructions
 

  • Preheat oven to 350F.
  • In a bowl, cream together margarine and brown sugar. Stir in beaten egg and vanilla. Add baking soda dissolved in water or milk. Beat until light and fluffy.
  • Add flour and cinnamon to creamed mixture, blending thoroughly. Stir in rolled oats, and ground flaxseed or raisins (if desired). Combine well.
  • Spray cookie sheet or cover with parchment paper and drop spoonfuls of cookie dough about 2 inches apart on cookie sheets.
  • Bake for 10-12 minutes, or until the edge are golden brown and the centres are still soft. Do not overbake. Remove from oven and let cool on baking sheet for several minutes before transferring to wire rack.
  • Makes about 45-60 cookies.

Notes

To prepare oatmeal cookies with ground flaxseed, replace 1 tbsp (15 mL) of margarine with 1 tbsp water and 3 tbsp of ground flaxseed for the low flaxseed cookie. Or replace 2.5 tbsp (40 mL) of margarine with 2.5 tbsp of water and 7.5 tbsp of ground flaxseed for the high flaxseed cookie.
Keyword oatmeal, oatmealcookies