As parents, we all know how important breakfast is, both for ourselves and our kids. Having breakfast within an hour of waking up gives us the energy we need to start the day, kick-starts our metabolisms, helps us focus and concentrate all morning, and can even control our appetites and cravings all day, preventing unhealthy snacking later (especially when breakfast includes enough protein). This, in turn, helps us to reach a healthier weight.
Making pancakes has become a fun morning activity that we do on weekend! The pancake recipe doesn’t require any special ingredients – just egg, flour, milk, butter and baking powder, and you top up with what you have in the house.
TIPS to MAKE PERFECT PANCAKES
To ensure fluffy, delicious pancakes I follow these tips
Mix the dry and wet ingredients separately. – Mix the dry ingredients in one bowl and the wet in another bowl. Pour the wet into the dry.
Just Barely Mix – You should still see some small and medium-sized lumps in the batter. If it is too smooth you risk your pancakes being dense. Add the apples and stir until just combined.
Get the right heat – I find a medium heat is perfect for this pancake. This will vary depending on your stove. Make a small test pancake first to check the temperature. If the outside is scorched and the inside is still raw then turn down the heat.
Wait for the bubbles – Flip the pancakes only once bubbles form on the top. The other side will cook quicker, cook until golden.
This recipe makes a dozen. There is no way that we can eat that many pancakes. No problem though! There are a couple ways to handle this.
HOW TO STORE APPLE PANCAKES
Apple pancakes are a great make-ahead food and they can be enjoyed cold or re-heated easily. Allow the pancakes to cool to room temperature before storing.
Refrigerating Apple Pancakes
Once cool, store in an airtight container and refrigerate.
Freezing Apple Pancakes
Place the pancakes on a baking tray, so they are close together but not touching. Place in the freezer until frozen, around 30 mins. Then transfer to a freezable container.
You can re-heat apple pancakes, from frozen, in the
Microwave (around 15sec for 1 pancake)
Oven ( 350F/175C), place on a tray, cover with foil and heat for 10 mins.
The best way is eat what you can, and freeze the rest. This is what I normally do, because that means we can have pancakes any time. These pancakes take just a few seconds in the microwave to defrost.
These pancakes are the perfect grab and go breakfast, lunch, or snack for a toddler. Pancakes are easy to pack up and bring with you out, and these healthy pancakes are great to eat in strollers. They don’t drop crumbs everywhere, and they don’t leave behind sticky fingers. The pancakes themselves are also easy (and clean) for baby-led weaning.
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Have you tried this recipe? I love to receive feedback! Please comment below or tag me on Instagram or Facebook.
Sunday Apple Pancakes
These pancakes are so easy to make, healthy and nutritious, and freeze well.
In a large bowl, combine butter, egg, milk and apple.
In a separate bowl, sift together flour, baking powder, cinnamon and sugar.
Stir flour mixture into apple mixture, just until combined.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
This is not your normal brownie! It also happens to be nutrient-packed, chocolatey and indulgent. I’m about to show you that you can bake with beans and not taste them. Instead, you’ll just taste … brownies.
You can use food processor or blender to make those black beans into a puree. It is just easier to get every last drop of puree out of the food processor. I don’t own a food processor, so I use blender , even if you puree isn’t 100% smooth, you still won’t taste beans in the brownies. Unbelievable, right?!
Mix the dry and wet ingredients and baked in the oven for 30 minutes. This is the best way to fill your house with a chocolatey aroma.
You’d never guess these rich, chocolatey treats contain a cup of black beans. Who would have thought black bean brownies would be so amazing?
1.5cupsugar (I cut the sugar to 1 cup – I use 1/2 cup brown sugar and 1/2 cup white sugar)
1cupcanned black beans, drained and rinsed
4eggs
1tspvanilla extract
Instructions
Preheat oven to 350’F (175’C).
Lightly oil a 8 x 8 inch pan.
Stir flour, salt, baking powder and cocoa powder together in a bowl. Set aside.
Cream the butter and sugar by using hand mixer.
In a food processor or blender, blend the black bean, eggs and vanilla extract until no bean texture left. I add the egg one at a time, so that it has liquid to blend the mixture until smooth.
Stir wet mixture into dry ingredients until moist. Pour the batter into the pan. Bake for 30 minutes. or until a knife instead in the centre comes out clean . Store these moist brownies in an airtight container in the fridge.
Notes
I use a 19 oz (540 mL) can of black beans drained & rinsed yields 2 cups (500 mL) beans. Store leftover beans in an airtight container for 3 years in the refrigerator or 6 months in the freezer.
As a mother and a dietitian, I understand how difficult it can be to encourage your children to eat enough fruits and vegetables. One way to spark their interest is by teaching them where food comes from. In today’s world, many of use are disconnected from the process of growing food. By involving your kids in gardening, you can bridge that gap and help them appreciate the effort behind every meal.
Gardening gives children hand-on experience, showing them that food doesn’t just come from the supermarket – it grows from the soils. Research (here, here) has consistently shown that when children participate in growing fruits and vegetables, they are more likely to eat and enjoy them. They also become open to trying new types of produce, turning mealtime into an exciting adventure.
YOU CHILDREN CAN BE PART OF THE PLANTING AND GROWING PROCESS
Gardening is an activity that can captivate children of all ages. Younger kids, like preschoolers, are often fascinated by the hands-on fun of digging in the dirt, planting seeds, and watering with a garden hose. Older children, on the other hand, may be more intrigued by watching a tiny seed transform into an edible plant.
To make it engaging, ask your children which fruits or vegetables they’d like to grow. Assign age-appropriate tasks like watering, weeding, or harvesting to teach them responsibility. Being involved in every step of the process—from planting to picking—gets kids excited to taste the fruits and vegetables they’ve grown themselves.
ENCOURAGE TASTE TESTING
Gardening introduce your children to a variety of fruits and vegetables so take advantages of the opportunity to encourage taste testing! Let them sample fresh produce straight from the garden (after a quick rinse to remove dirt) or enjoy it together at the dinner table.
Show your children how versatile fresh produce can be. For instance, they might be amazed at how a tomato plucked straight from the vine tastes great on its own or in a homemade pasta sauce.
Children are often drawn to unique shapes and sizes, so cherry tomato plants (in the ground or pot) – just the right height for little hands – are wonderful choice for small gardeners.
INDOOR HERB GARDEN
If outdoor space is limited, herbs are a fantastic starting point for gardening. They’re easy to grow, require minimal space, and thrive in small pots on sunny windowsills. Strat with herbs like parsley, basil, rosemary, or green onion.
If you end up with more herbs than you need, don’t worry! Excess basil can be turn into pesto, frozen in ice cube trays, and stored for later use. You can also dry herbs for long-term storage and cooking.
START WITH WHAT YOU EAT
Keep it simple by growing a garden with a meal in mind. For example, plant ingredients for a fresh dinner salad: lettuce, carrots, tomatoes and cucumbers. These crops are kid-friendly and easy to grow.
For faster results, choose plants that grow quickly, like green beans or carrots; or one that produce abundantly, such as cherry tomatoes. Seeing their hard work turn into food on the table motivates children and keep them interested.
GARDENING IN SMALL SPACES
No yard? No space? No problem! You can still garden in small spaces using large pots, containers or planters. These can be placed on a balcony , car porch, or even by a sunny window. Foods like tomatoes, salad greens, peppers and cucumbers grow well in containers and don’t require much room.
MY GARDENING EXPERIENCE IN CANADA
Gardening has been rewarding experience for my family, helping us connect with nature and each other. It encourages curiosity, build self-confidence, and teaches resourcefulness. Plus, it’s great way to get outside, enjoy fresh air, and stay active as a family.
Last summer, my husband, 3 year old son, and I decided to try gardening for the first time. Using containers in our backyard, we planted a variety of fruits and vegetables. It was a learning experience filled with trial and error, but it turned out toe be one of the most fulfilling projects we’ve ever done together.
WHAT YOU NEED TO START YOUR INDOOR OR OUTDOOR GARDEN
Start a garden doesn’t require much. Here’s a simple checklist to get you started:
Pots or Planters:Perfect for small spaces like patios or balconies.
Soil:Look for organic soil, which is widely available at nurseries.
Seeds: Nurseries offer a variety of seeds to choose from.
Water: Essential for keeping your plants healthy.
Sunlight:Ensure your garden gets plenty of light, whether indoors or out.
Space:A backyard, balcony, or even a sunny windowsill will work.
Patience:Gardening is a process, but the rewards are worth it!
Summer 2017
After a few months, your hard work will pay off with fresh and delicious fruits and vegetables for the whole family to enjoy.
MAKE IT FUN AND MEMORABLE
Summer 2017
Gardening isn’t just about the results, it is about enjoying the process. Whether your carrots turn out perfectly or look a little quirky, the time spent together is what matters most. Plus, children love getting dirty, so embrace the mess and make it part of the fun!.
Summer 2018
Harvesting roots and tubers , like carrots and potatoes can feel like a treasure hunt. There’s nothing more exciting for a child than pulling a carrot out of the ground, rinsing it, and taking a bite right away.
Summer 2018
Even for younger children, the growing process is magical. Watching low-maintenance, easy-to-grow and brightly colored berries grow and ripen is a thrill. These small victories make gardening a rewarding experience for children of all ages.
ADAPTING TO SHORT GROWING SEASONS
In Canada, the long winters can make outdoor gardening challenging, with a growing season that feels all too short. That’s why this year, we’re focusing more on growing indoor herbs. Herbs are easy to care for, thrive indoors, and can be grown year-round—perfect for adding fresh flavors to meals even when it’s snowing outside.
WHAT ABOUT MALAYSIA? YOU CAN ENJOY A YEAR-ROUND HARVEST
One of the perks of living in Malaysia is the tropical climate, which allows for gardening all year round. Here are two fun and simple ways to get started:
Start an Herb Garden
Herb gardens are great for young children and can be grown any time of the year.
Growing herbs doesn’t take much work. All you need is some soil, plenty of sunlight, and regular watering. The process, from planting seeds to using the herbs in cooking, is similar to that of a garden. Children will love experimenting with the flavors they’ve grown themselves!
Herbs to try:Oregano, thyme, mint, rosemary, basil, lemongrass, curry leaf, green onion, ginger, and onoin.
Start a Vegetable Garden
Let children pick out some of the seeds they want to plant.
Use it as an opportunity to teach them about gardening essentials like:
Choosing the right fertilizer
Managing pests naturally
Exploring co-planting techniques to maximize growth
Gardening with groups of small children should be fun and engaging. Break up the hard work with creative activities like decorating plant markers, taking garden breaks to relax, or simply enjoying the space together.
Vegetables to try:lettuce, long bean, kale, bell peppers, chili, kangkung, choy sum, cucumbers, tomatoes, spinach, cabbage, and okra.
BOTTOM LINE
Gardening is a fun, hands-on way to teach children where their food comes from while fostering a sense of responsibility and accomplishment.
When children are involved in growing and preparing their own food, they’re more likely to taste and enjoy it, making it excellent activity for encouraging healthier eating habits..
Children who grow food and prepare it are more likely to try it.
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.
Bananas alone are nutritional powerhouses, loaded with potassium and other important nutrients. They are routinely on my grocery list – between using in smoothies, eating with peanut butter and toast for breakfast, or just plain, we go through bunches each week! When they get overly ripe, I toss them in my freezer for future baking – usually some kind of muffin or loaf.
This recipe would be perfect as a healthy lunchbox snack for the kids, enjoyed mid-morning at work for the adults, or even simply warmed up as a delicious after dinner treat!
Baked goods do not have to be a guilty pleasure! When the right ingredients are selected, you can turn sweets into a delicious and nutritious snack option.
Baking Tips for Making The Best Banana Bread
The riper the bananas the better your banana bread is going to be. The bananas are going to be the major sweetness in the bread and the sweeter they are the better the banana flavour is. The banana flavour is going to be stronger and richer if you use really ripe bananas.
Don’t over-bake the banana bread. You want it to be moist and tender crumbed, not dry and tough.
Simple ingredients that you can find from your pantry – ripe bananas, butter, sugar, egg, vanilla, baking soda, nuts, and flour. What is important to know though, is that if you replace these ingredients with nutritious alternatives, banana bread can actually be a healthful and filling snack that could be consumed anytime of day.
Chocolate chips or no chocolate chips, the choice is up to you!
Enjoy !
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How do you make your banana bread? Is your recipe similar to this one? For more delicious, kid-tested recipes, check out my Facebook Page and Instagram Feed.
The Best Banana Nut Bread
The recipe for moist and delicious banana bread is super easy. It’s truly the best!
Preheat oven to 350°F (180°C), and butter a 9 x 5-inch loaf pan.
In a bowl, combine all-purpose flour, whole wheat flour, baking powder, baking soda and salt.
In a large bowl, using an electric mixer on high speed, beat sugar and butter until light and fluffy. Beat in egg and vanilla. Stir in bananas and yogurt until well blended. Add flour mixture and beat on low speed until just combined. Stir in dried cranberries and almonds.
Pour batter into prepared pan. Bake in preheated oven for 45 to 55 minutes or until a tester inserted in the center comes out clean. Let cool in pan on a wire rack for 10 minutes, then transfer to rack to cool until just warm or let cool completely.
Kabobs is super easy to make. mix and match pieces of summer squash and cherry tomatoes on bamboo skewers to create colourful seasonal kabobs.
Colorful veggies are much more fun and appealing to eat.
Toss the vegetables in olive oil, seasonings, salt and pepper.
Skewer the vegetables in whatever pattern you like. Ask your child to help you in the kitchen.
These kabobs are easy to whip up and they’re sure to give you your daily serving of veggies. Feel free to serve them as a light lunch or as a side dish to any meal.
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
In a large bowl, whisk the olive oil, lemon juice, garlic, and seasonings.
Slice the zucchini and summer squash into 1/2″ circles. Rinse the cherry tomatoes.
Add the vegetables to the olive oil mixture. Mix until all of the veggies are coated.
Prepare the skewers by sliding a few cherry tomatoes and zucchini and squash circles onto each stick. You can choose to put them together in whatever pattern you would like. The recipe should yield about 10 skewers but might produce slightly more or less.
Add the skewers to the lined baking sheet. bake for 15-20 minutes or until the tomatoes start to blister.
I love Bibimbap, a super popular Korean dish. It’s made of a bowl of rice, sautéed and seasoned vegetables, gochujang sauce and seasoned meat.
Bibim (비빔) translates as “mixed,” and bap (밥) means “cooked rice,” so bibimbap literally means “mixed rice.” Before eating it you’re supposed to mix everything all together.
In Korean, this dish is traditionally served in a stone bowl that was previously heated. This makes the rice and fillings sizzle when they are placed in the bowl. In this recipe, I’ve just used pasta bowls here and only use 5 topping (spinach, cucumber, carrots, mushroom, and ground turkey), please feel free to mix it up or use as many toppings as you like (other common toppings: kimchi, shiitake mushrooms, soy bean sprouts, Gosari (fern brake), bell flower roots (doraji).
The most authentic version of bibimbap is served with a raw egg yolk and gochugang (Korean Chili Paste). You can buy the Gochugang Sauce in any korean market. But I made my own, check out my recipe here.
Prepare and cook the ingredients for bibimbap. Even though we mix up bibimbap before we eat it, each ingredient needs to be prepared with care and individuality, bringing out their unique flavors, textures and colors so they come together beautifully in the bowl and deliciously in your mouth.
Heat up the pan over medium high heat. Add a few drops of cooking oil to the pan and sauté the carrot for 3-5 minutes. Clean the pan with wet paper towel or wash it.
Heat a few drops of cooking oil in the pan and squeeze out excess water from the cucumber (or zucchini). Sauté the cucumber (zucchini) for 3-5 minutes. Clean the pan again.
Heat up the pan. Add a few drops of cooking oil and sauté the mushroom for 3-5 minutes.
All vegetables are prepared and ready to use.
Place a serving of rice in a big bowl. Nicely arrange a small amount of each prepared vegetables and meat over the rice. Drizzle a little sesame oil over. Top with an egg. Serve with Bibimbap sauce.
Gently but firmly mix everything together in the bowl with your spoon.
1cupspinach, blanched and squeezed out excess water, seasoned
1large carrots
1large cucumber (or zucchini)
1cupmushroom, cooked
1cuprice, cooked
4eggs
Instructions
Rice: Cook the rice in a rice cooker or following package directions, using a little less water than called for. The rice for bibimbap should be a little drier than usual for best results.
Meat: Mix the meat with the meat sauce. Marinate the meat for about 30 minutes while you are working on other ingredients to enhance the flavour. Add some cooking oil into the pan and cook the meat on medium high to high heat. It takes about 5 mins to thoroughly cook it.
Sauce: Mix the Bibimbap sauce in a bowl.
Spinach: Blanch the spinach in salted boiling water only until wilted, 30-40 seconds. Drain quickly and shock in cold water. Squeeze out excess water. Cut into 3-inch lengths. Toss with 1/2 tsp minced garlic, 1 tsp roasted sesame seeds, 1 tbsp sesame oil and salt and pepper to taste.
Carrots: Cut the carrots into matchsticks. Add some cooking oil in the pan. Sauté the carrots for 3 to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
Cucumbers: Cut the cucumbers into matchsticks. Add some cooking oil in a pan. Sauté the cucumbers for 3 to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
Mushroom: Add some cooking oil in a wok. Sauté the mushroom to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
Eggs: Make fried eggs.
Assemble: Place a serving of rice in a big bowl. Nicely arrange a small amount of each prepared vegetables and meat over the rice. Drizzle a little sesame oil over. Top with an egg. Serve with Bibimbap sauce.
Mix all the ingredients well in the bowl and enjoy.
Notes
Other common toppings for bibimbap include shiitake mushrooms (slices and sautéed), soy bean sprouts, Gosari (fern brake), Kimchi, bell flower roots (doraji – soaked and sautéed).
Gochujang Sauce is sweet, savoury and a little bit spicy. It can be used in many dishes such as Bibimbap (Korean rice bowls), in soups, stews and marinated dishes.
Enjoy!
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If you like this recipe, you might also want to try this delicious Bibimbap.
In a small blender or food processor, add soy miso paste, maple syrup, cayenne pepper, tamari sauce, and garlic powder. Blend together until smooth, adding water to thin into a paste.
Taste and adjust flavour as needed. Add more cayenne pepper or chili flakes for spice, tamari sauce for depth of flavour, maple syrup for sweetness, garlic for “zing” or salt for saltiness.
Store in the refrigerator up to 2 weeks or in the freezer up to 1 month.
There is no cure for Autism Spectrum Disorder (ASD); the ideal treatment includes educational and behavioral interventions that meet the specific needs of the child. Because autism is incurable, many parents seek alternative therapies, including specialized diets. Although research is limited and results vary, several diet strategies have been suggested as possible treatments for ASD.
One of the most popular diets eliminates gluten (a protein found in most grains, including wheat) as well as casein (a milk protein). Other dietary interventions include restricting food additives; including probiotics in the diet; following a yeast-free diet; and supplementing the diet with vitamins and minerals.
The amount of information available via internet, books, parent network and other organizations to parents of children with ASD, can be overwhelming and often contradictory.
SPECIAL DIETS
There are many diets parents say work for their children to improve health, behaviour, attention, sleep and reduce ASD symptoms. Although some of these diets are a popular treatment for ASD but there is a lack of consistent and good quality scientific evidence to support their recommendation as a treatment for ASD symptoms.
All diets have something in common – unprocessed foods. Feeding your special needs child a healthy and balanced diet help with therapy results and behaviour. Let’s take a look at these diets.
GLUTEN FREE CASEIN FREE (GFCF) DIET
The most commonly tried and the most studied diet is the Gluten Free Casein Free (GFCF) Diet. Gluten is a type of protein found in wheat, rye and barley. Casein is a protein found in milk.
Picture source: Examine.com
It has been suggested that people with ASD have a “leaky gut”. The poorly digested casein and gluten leak into the bloodstream where these “opoid-like” proteins interfere with the normal functioning of the nervous system, affecting mental function and behaviour. Therefore, it is proposed that by eliminating foods containing gluten and casein from the diet, autistic behaviours may be reduced.
How To
Prior to starting a gluten free diet, it is important to test for Celiac Disease especially if the child exhibits any potential signs or has first degree relatives with Celiac or other auto-immune disorders. The reason this is suggested is that gluten needs to be consumed for the test for Celiac to be accurate and in case the family chooses to stay on the diet, it is important to test first.
Also, prior to starting the diet, the family requires education regarding foods to avoid, foods to eat and hidden sources of gluten and casein.
It is really important to not just focus on what not to eat, but to explore what the child can eat.
There are many expensive gluten free products available but there are also many foods that are NATURALLY gluten free and less costly then the specialty products.
It is helpful to eliminate gluten or casein one at a time so that you can assess the effects of each protein. Normally, casein is easier to remove from the diet first.
Evidence
GFCF diets can increase the challenge of ensuring adequate nutrition. Some studies indicate that these diets may be effective for certain children, controlled scientific studies have not proven this to be true so more research is needed.
FEINGOLD DIET (PROGRAM)
This diet is food elimination program developed by Ben F. Feingold M.D. This diet is created for individual who has behaviour disorders, such as hyperactivity, learning problems, and attention deficit disorder (ADD). It removes all synthetic colourings and flavourings, certain preservatives (BHT, BHA and TBHQ) and salicylates from the diet (Check out the list).
SYNTHETIC (ARTIFICIAL) COLORS & FOOD DYES
Nearly all food dyes (Blue 1 and 2, Green 3, Red 3, Red 40, and Yellow 5 and 6, Citrus Red 2) found in modern food, medicine, toothpaste, beverages, vitamins, cosmetics are synthetic. They are made from petroleum.
A dye which is listed as “FD&C” is permitted by the Food & Drug Administration (FDA) to be added to foods, drugs, and cosmetics.
A randomized, double-blinded, placebo-controlled trial was conducted at Southampton University in England. They found a link to food dyes and hyperactive behavior in children. The research does not prove that food colorings actually cause ADHD behaviors but there does seem to be a link.
SYNTHETIC (ARTIFICIAL) FLAVOURING
Used as low-cost substitutes for natural flavourings. An artificial flavoring may be composed of hundreds of separate chemicals which are not usually listed individually, there is no restriction on what a company can use to flavor food. You may see them listed as “flavouring”, “artificial flavouring”, “butter favouring” .
Artificial flavorings are combinations of many chemicals, both natural and synthetic.
“Vanillin” (sometimes listed as “vanilla flavoring”) is very common artificial flavoring that causes problems for many people. “Natural flavoring” does not always mean “all-natural flavoring” – it depends on the brand.
The only vanilla accepted for the Feingold Program’s Foodlist is vanilla that actually came from a vanilla bean.
Most flavorings have simply never been studied for “side effects” relating to human health, and none has ever been studied for neurotoxicity.
Of course, out of the thousands of artificial flavorings commonly used, some are surely perfectly safe; however, nobody knows which ones they are – and even if we knew, we still would not know which ones were in what food products. Therefore, the Feingold Program must simply eliminate all of them.
ARTIFICIAL PRESERVATIVES
Preservatives are used primarily to prevent fats and shortening from becoming rancid. They allow foods to have a longer shelf-life. Most preservatives are not believed to be a health hazard, but the three petroleum-based preservatives that are eliminated by the Feingold Diet have been found to trigger behavior and health problems:
BHA (Butylated Hydroxyanisole, E320)
BHT (Butylated Hydroxytoluene, E131)
TBHQ (Tertiary Butylhydroquinone, E319).
While the avoidance of particular additives is very common, there has been little good quality research on the affect of food additives on people with ASD.
ARTIFICIAL SWEETENERS
Aspartame, acesulfame-K, neotame, and saccharin have been known to cause headaches, mood changes, nausea, vomiting, and diarrhea in the general population (here).
SALICYLATES
Salicylates are a family of plant substances found naturally in a variety of fruits, vegetables, nuts, herbs, jams and juices. Also, these chemical compounds are similar to aspirin. Salicylates may be elevated in produce that is picked early and shipped long distances and in concentrated foods such as tomato sauce, ketchup or fruit juices.
Foods high in salicylates include almonds, apples, apricots, avocados, berries, broccoli, cherries, citrus fruits, cloves, coffee, cucumbers, dried fruits, grapes, kiwis, nectarines, olive oil, peaches, peppers, pickles, pineapple, plums, prunes, raisins, rose hips, strawberries, tea and tomatoes.
How To
Current recommendations of the Feingold diet would recommend a two-stage plan. Stage One lasts 4 weeks, and eliminates the above-listed ingredients, plus natural salicylates (including aspirin products). After a person has been successfully on this Stage One diet for 4-6 weeks, the food containing natural salicylates are added back in carefully to to test for tolerance. The effects of natural salicylates are dose-dependent. Some people find they need to remind on Stage One, while others are able to tolerate some salicylate-containing items occasionally, and still others can eat them freely. The artificial colors, flavours, preservatives, and sweeteners listed above are not re-introduced.
Evidence
The Feingold diet can involve significant inconvenience and cost, as well as significant limitations on what child can eat. At this time no rigorous randomized trials have been conducted to evaluate the efficacy of the Feingold diet for easing the symptoms of ASD.
YEAST FREE DIET
It is believed that a “leaky gut” in people with ASD, may be caused by an overgrowth of yeasts (Candida) in the gut, resulting in symptoms such as fatigue, headache, mood swings, sinus, congestion, depression, poor memory and concentration and cravings for sweets. Excess yeast in the gut is thought to penetrate the intestine wall, causing yeast and other unwanted particles to be absorbed into the body. The absorbed yeast particles are thought to active the immune system, resulting in an allergic hypersensitivity to Candida.
How To
Yeast live and feed on sugar. Therefore, the diet requires to avoid all foods that contain any type of yeast, and foods that break down into simple sugars.
Evidence
Yeast overgrowth in the gut is usually treated by prescribed medications and there is no evidence that eating less dietary sources of yeasts helps.
SPECIFIC CARBOHYDRATES DIET (SCD)
The Specific Carbohydrate Diet (SCD) helps children with autism who may be experiencing difficulty with digestion or malabsorption in the intestine resulting in GI issues. SCD starts to help and restore balance in the intestines by eliminating complex carbohydrates the the body has difficulty breaking down, which causes an overgrowth bacteria. The bacteria in the intestines feed off the complex carbohydrates creating more bacteria, which SCG refers to as the vicious cycle.
How To
This is not a “low carb diet” or “Paleo Diet”. The diet eliminates foods that contain complex carbohydrates (rice and potatoes), and replaces with simple carbohydrates (banana, and squashes). The diet will continue to keep the body well feed but starve the microbial flora. The SCD also encourages the use of fermented foods, especially homemade yogurt, and probiotics. The consumption of fermented foods and probiotics replaces the starving microflora with beneficial bacteria. Given enough time, the diet changes the nature of the microbial flora and gives the body the nutrients and environment needed to heal.
Evidence
The SCD is a very strict, complex and restrictive diet which requires an individual to prepare foods on his own. More scientific studies are needed for people with ASD.
People with autism may have abnormal or impaired metabolic or biochemical processes and high doses of vitamins or minerals may be needed to correct for this (here) . Also, children with autism are selective eaters and supplement use may just by improving overall nutrient intake.
The treatment may provide “benefit” but may not be “treating” the autism.
There are numerous dietary supplements which have been suggested as possible treatments for people with ASD including Vitamin B6, Folic Acid, Vitamin B12, Vitamin C, Vitamin D, Magnesium, Omega-3 fatty acids, Probiotics and Digestive Enzyme.
BOTTOM LINE
More research is needed to support a link between autism symptoms and nutrition. If you are considering a supplement or a special diet, speak with your child’s doctor or a Registered Dietitian first. They can help you make the right choice and lower the risk of possible side effects or nutrient deficiencies.
Keep in mind that restrictive diets require careful planning to make sure your child’s nutrition needs are being met.
If you enjoyed this post, you may also also be interested in learning about Nutrition Concerns for ASD, check out my last blog post.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
Autism Spectrum Disorder (ASD) is a complex developmental and neurological condition that typically appears during the first three years of life. ASD includes:
Autism 自闭症
Asperger Syndrome 阿斯伯格综合症
Pervasive Developmental Disorders (PDD) 广泛性发育障碍
Rett’s disorder 雷特氏症
Childhood Disintegrative Disorder (CDD) 儿童期崩解症 or Heller syndrome 海勒症候群
People with ASD have trouble with social interaction and communication. They may also have unusual interests, activities, and behaviours. (CDC).
It is about four times more common in boys than in girls.
PREVALENCE
According to the Centres for Disease Control Prevention, one in every 59 children in United States is diagnosed with autism. In Malaysia, there is no official registry for the number of individuals diagnosed with autism. The only statistics which shed some light into the occurrence of autism in Malaysia is a local survey conducted in 2008 which revealed that autism affects one in 625 children.
SIGNS & SYMPTOMS
Trouble communicating with people include delayed talking
Trouble interacting with people including not wanting to be held or cuddled and poor eye contact
Behaviour that is different than other people
Lack of interest in playing with other children
Lack of interest in food or uncommon food preferences
Trouble with motor skills including picking up small objects, catching a ball and riding a bike
Autism affects each person differently and can range from mild to severe.
DIAGNOSIS
There is no medical test, like a blood test, to diagnose the disorders. A medical diagnosis of ASD is most frequently made by a Family Physician, Developmental Pediatricians, Child Neurologists, Child Psychologists or Psychiatrists. (CDC).
ASD can sometimes be detected at 18 months or younger. By age 2, a diagnosis by an experienced professional can be considered very reliable (here). However, many children do not receive a final diagnosis until much older. This delay means that children with ASD might not get the early help they need.
CAUSES & RISK FACTORS
There is no known cause for ASD, but both genetics (here) and environment are believed to play a role, such as advanced parental age (here), medications during pregnancy (here, here), parental obesity (here) and environmental pollutants (here).
TREATMENT
There is no known cure for autism. Treatment is based on individual, such as early intervention, physiotherapy, speech therapy, occupational therpy, behavioural therapy, to help individuals cope with their symptoms.
Behaviour modification needs to be tailored to each individual child and family situation.
NUTRITION CONCERNS
Child with ASD often repeat behaviors and have narrow, obsessive interests. These types of behavior can affect eating habits and food choices, which can lead to the following health concerns.
Social impairment.It may limit a child’s ability to learn eat through modeling. The child may not be motivated by eating with peers or family members.
Restrictive, repetitive and rigid behaviours.The child may have difficulty accepting new foods due to sensitive to the taste, smell, color, texture, temperature and packaging of foods. They may limit or totally avoid some foods and even whole food groups. Rigidity may also lead to an insistence on sameness in food, including the presentation of food, utensil use, brand and location where to eat. Common dislikes include fruits, vegetables and slippery, soft foods; prefer crispy and crunchy foods (potato chips, French fries, crackers).
Not eating enough food.The child may have difficulty focusing on one task for an extended period of time. It may be hard for a child to sit down and eat a meal from start to finish. Allergies or intolerances appear to be more common in children with autism and can decrease overall food intake.
Constipation. This problem usually is caused by a child’s diet low in fibre and high in processed foods, abnormal function of GI tract and sensory response (withholding due to discomfort with the sensation of defecation).
Medication interactions.Some stimulant medications used with autism, such as Ritalin, lower appetite. This can reduce the amount of food a child eats, which can affect growth. Other medications may increase appetite or affect the absorption of certain vitamins and minerals. If your child takes medication, ask your healthcare provider about possible side effects.
STRATEGIES FOR DEALING WITH SELECTIVE EATING
Because children with ASD often have restricted diets as well as difficulty sitting through meal times, they may not be getting all the nutrients they need, particularly iron, calcium and protein. Here are some nutrition strategies that you can use to help make feeding a little easier. These strategies may help in the slow and steady process of improving feeding issues.
1. Be Prepared for Pickiness
Many parents find their child’s sensitivity to tastes, colors, smells and textures the biggest barriers to a balanced diet. Getting your child to try new foods — especially those that are soft and slippery — may seem nearly impossible. You may find that your child avoids certain foods or even entire food groups.
Get your child involved. Have your child visit the supermarket with you to choose a new food. When you get home, research it together on the internet to learn about where it grows. Then, decide together how to prepare it. When you are done, don’t worry if your child doesn’t want to eat it. Simply becoming familiar with new foods in a low-pressure, positive way eventually can help your child become a more flexible eater.
Avoid snaking all day. This decreases appetite, willingness to try new foods, and the number of total calories taken for the day.
Limit mealtime. Limit mealtimes and snacks to 15-30 minutes.
Use the rule of 3. Work to broaden the variety of a child’s diet expanding on already accepted food groups. A good rule of thumb is to only offer three foods at a time. Include one to two foods your child already likes and one food your child does not yet like. If your child will not tolerate the new food on his or her plate, place the new food near him or her on a separate plate to help get your child used to the new food.
Food presentation. Present new foods in small bites and in fun, creative or familiar ways to make it more likely that your child will eat it.
Reward positive behaviours. Offer praise when your child approaches or tries new foods. Immediate rewards, such as a sticker, can be helpful to encourage new feeding behaviors. Remember that rewarding good mealtime behaviors will increase the likelihood that they will happen again.
Ignore Negative Behaviors. When possible, ignore your child when he or she is doing things such as spitting, throwing or refusing food. Remember, you don’t want to encourage these behaviors by paying attention to them.
2. Make Mealtimes Routine
A child with ASD will have to work harder at mealtimes because a busy kitchen, bright lights and even the way the furniture/utensil is arranged all are potential stressors.
Set a feeding schedule and routine. Serving meals at the same time and same place every day is one of the simplest ways to reduce stress. You can use visual timetables and visual schedules. Written timetables or picture symbol schedules detailing when and where they will eat, what will be eaten and the type of behaviour expected at meal times makes mealtimes more predictable and a less anxious occasion for the child.
Provide comfortable and supportive seating. Place your child in a high chair or booster seat that he or she is ale to sit upright without leaning or dangling his or her feet. This physical stability promotes good feeding behaviours and reduces distracting behaviours by allowing them to feel “grounded” and safe.
Remove all distractions. Distractions such as the TV or iPad which can take the focus off the food and the task at hand. Feed your child only when he or she is alert and attentive. If your child is sensitive to lights, try dining by candlelight.
3. Regular Bowel Movement
Traditionally, a high-fiber and fluid diet, as well as regular physical activity are recommended to treat constipation but this is not always an effective recommendations. Making a dietary change is a long process but is necessary. First is to make it safe and comfortable for the child to have bowel movement.
Stool softeners or lubricants may be used to reduce the potential of pain with defecation.
Regular bathroom routine are needed to reduce anxiety and facilitate normal bowel movement.
BOTTOM LINE
Caring for a child with ASD can be challenging on many levels, and healthy eating is no exception. For children with ASD, a nutritious, balanced diet can make a world of difference in their ability to learn, how they manage their emotions and how they process information.
Changes in dietary intake will be a slow process and not all strategies will work for each child.
A Dietitian can identify any nutritional risks based on how your child eats, answer your questions about diet therapies and help guide your child on how to eat well and live healthfully.
If you enjoyed this post, you may also be interested in learning about Special Diet for Autism.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
A common concern of new mothers is losing the weight gained during pregnancy.
How much weight to lose after the birth of your baby is associated with how much weight you gained during pregnancy. If you gained more weight than recommended, it may take longer to lose it. That weight did not get put on overnight (it took 9 months to get there, remember!!) and time will be needed for the weight to be lost. So, patience is important. This is one reason it is advised that women do not exceed the recommended pregnancy weight gain.
The longer you keep extra weight on, the less likely you are to lose it.
To help you achieve a gradual, healthy weight loss, make small changes to your eating and physical activity habits. Here are 10 simple and easy ways to shed your baby weight while taking care of your new bundle of joy.
DON’T SKIP MEALS ESPECIALLY BREAKFAST
You’re busy with your new baby and lack of sleep. So, it’s understandable if it seems easier to skip breakfast or lunch and eat large portion in long intervals of time. Don’t make it a habit.
Eating a healthy breakfast containing protein can help you to control your appetites and cravings all day, and prevents unhealthy snacking later in the day and into the evening. It also gives your metabolisms a kick-start first thing in the morning. I know how easy it is to get caught up in morning survival-mode with babies and toddlers, so having something quick and easy to grab like a overnight oat that was made the night before or smoothie, may come in handy.
My confinement meal.
CHOOSE & EAT RIGHT
You’ll need around an extra 350 kcal a day to have the energy to produce milk. Choosing the right foods – vegetables, fruits, whole grains, lean protein and dairy, focusing on eating foods that are rich in iron, protein and calcium for energy and milk stimulation.
Iron rich foods include lean meats, eggs, beans, lentils, dark-leafy green vegetables, whole grain products. The best way for a body to absorb iron is by combining foods high in iron with foods high in vitamin C (like citrus fruits).
Include protein at each meal, such as lean meat, eggs, dairy, beans, lentils, and seafood low in mercury.
Calcium isfound in dairy products (milk, yogurt, and cheese), as well as tofu, leafy-green vegetables and calcium-fortified or enriched cereals, soy milk and soy yogurt.
Eat foods high in fibre. Consume at least 2 cups of fruits and 2 – 3 cups of vegetables per day.
Continue taking your prenatal multivitamins.
PLAN HEALTHY SNACKS
Six months postpartum, I eat small portion but frequent meals to keep my energy intake up. The goal is to stop buying all the junk food (empty calorie foods). I listen to my hunger cues and choose healthy snacks, such as fresh fruit, nuts, greek yogurt with granola, hummus with vegetables or a protein bar/ball (recipe, recipe), lactation cookies.
BREASTFEEDING
If you’re able to breastfeed, it will definitely help you in the postpartum weight loss. Aside from the many benefits of breastfeeding, you will also burn up to 500 extra calories per day, some of which comes from the body’s fat that built up during pregnancy.
Wait until breastfeeding is going really well (baby is 4 months old) before trying to lose weight. A weight loss between 0.5 kg and 1 kg (~ 1 – 2 lbs) a week is safe and shouldn’t impact your milk supply. If you notice a change in your milk supply, talk to your doctor or dietitian.
A diet that is too low in calories and nutrients can affect the quality of your breastmilk.
UP THE FLUIDS
During labor, a woman loses an incredible amount of fluids and blood. Drinking enough water is not only crucial for maintaining your milk supply, for proper digestion and for staying hydrated, but it’s also important for losing weight.
Drink at least 8 glasses of water per day.
EAT MINDFULLY
I know, you are trying to get your chores done – washing dishes/bottles, laundry, pumping breastmilk, cleaning the house, cooking etc. I remember my first 3 months postpartum life was breastfeeding, eating and sleeping, even though my mom provided help. I was so easy to get distracted, I wolfed my meals down without chewing, and ran to my crying baby.
Distracted eaters tend to eat more food in one sitting than people who are paying attention to their food.
This study shows mindful eating approach may encourage postpartum weight loss without weighing, measuring, recording and assessing dietary intake. Here are my mindful eating tips:
Relax before eating. Breathe deeply for one minute, or bless your food before picking up your fork. This time will allow you to become aware of how hungry you actually are.
Put food on a plate and sit down at the table.
Try to place your eating utensil down with each bite. Take at least 20 minutes to eat your meal.
Avoid distractions when eating, such as phone calls, radio, TV, and reading. These diminish the experience of eating. Pay attention to the texture, color, flavor, and temperature of your food. You will be more aware of your hunger level if you pay attention as you eat.
Use smaller plates. By using smaller plates and bowls, you will automatically serve yourself less, but still feel like you’re having a satisfying amount of food.
BE ACTIVE
Exercise can help tackle postpartum depression, improve the mood, reduce stress and boost the confidence. Finding time to exercise is one of the biggest issues new moms face when losing weight after childbirth.
After recovering from delivery (which may take a couple month or you doctor says it’s ok), find a perfect workout plan that suits your schedule and personality. There are so many options when it comes to exercising but the best option is the one that YOU will enjoy the most.
Walking may be the perfect postpartum activity because it’s easy to do, not strenuous and can include baby (in a stroller). You can incorporate weigh lifting or a resistance routine (such as yoga or using exerics bands) once you regain your strength and your baby is a little older. The goal should be to enjoy your alone time and get your body moving for at least 10-30 minutes, 3 times a week. That is only 30-90 minutes for the whole week!
AVOID WEIGHT LOSS FADS
Educate yourself about nutrition, not diets. It is easy slip into the “I want to lose weight fast” mentality. Most fad diets restrict certain food groups and portions, which result in quick weight loss but impossible to sustain. This is the main reason why people on fad diets end up regaining the weight they lost. This also damage health in the long run and your self-esteem.
This is why I really recommend seeing a dietitian. As much as you can Google nutrition tips, the guidance of a dietitian can help provide you with personalized nutrition information that is right for YOU.
SLEEP , SLEEP, SLEEP
This study found that mums who slept five or less hours per night were more likely to hold onto their extra baby weight – This is because when you’re sleep deprived, your body releases the stress hormone cortisol, which can promote weight gain around your belly.
LOVE YOURSELF
If you are a new mom or a mom of two or three, that doesn’t mean that you can neglect your own health. Your well-being is just as important as your child’s well-being. I truly believe that part of being a good mom or new mom means taking care of myself, and slowly getting back to my healthy and comfortable weight is part of that. Don’t beat yourself up if you’re not bouncing back as quickly as you’d like.
BOTTOM LINE
Having a baby not only changes your life but also bring about many changes in your body including the weight gain. It is not easy to take care of yourself with a new baby. Having a Chinese culture background, I view the first 3 months postpartum as recovery. The focus should be on eating for energy, physical and emotional recovery, rather than weight loss.
