Cranberry Almond Biscotti

Cranberry Almond Biscotti

This cranberry almond biscotti is yummy and crunchy. It was so perfectly balanced between crisp and tender.

Combine the wet and dry ingredients until it is evenly mixed and it has a similar texture to cookie dough. Then stir in almonds, cranberries or whatever else you’d like.

Form the dough into two seem-flat logs on the baking sheet. Bake the logs for 25 minutes. It should be golden brown and slightly “cracked” on top.

Cut biscotti on the diagonal into 1/2 inch slices. Note: A serrated knife works better for this. Smooth blade knives may cause the cookie to crumble as you cut it.

Place the slices back onto the baking sheet and bake for 6-8 more minutes on each side.

They’re perfect…absolutely perfect ! I will, without a doubt, be making these on a regular basis.

Enjoy !!

 

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Cranberry Almond Biscotti

Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 30 minutes
Course Dessert
Servings 27

Ingredients
  

  • 3 cups all purpose flour
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup cranberries, dried
  • 1/2 cup boiling water
  • 4 tbsp margarine, non-hydrogenated
  • 1 cup sugar
  • 4 large eggs (3 large eggs + 1 large egg lightly beaten for wash)
  • 2 tsp vanilla extract
  • 1/2 cup almong, chopped (or walnuts)
  • 1/2 cup milk

Instructions
 

  • Preheat oven to 375F.
  • Line a large baking sheet with parchment paper, set aside.
  • Place cranberries in a small bowl, and add boiling water. Let stand until plump (about 15 mins). Drain and set aside.
  • Sift together flour, baking powder, and salt into a medium bowl. Set aside.
  • Use an electric mixer to beat the margarine and sugar on medium speed until light and fluffy (approx. 2 minutes). Add 3 eggs, one at a time, beating to incorporate after each addition and scraping down the sides of the bowl as needed. Beat in the vanilla. Add the flour mixture, and mix on low speed until combined. Mix in the drained cranberries and almond. Add milk to bring the dough together.
  • Turn the dough onto a lightly floured surface; divide in half. Shape each piece into a 12-by-3 inch log, and transfer to prepared baking sheet, about 3 inches apart. With the palm of your hand, flatten logs slightly, Brush beaten egg over the surface of the dough logs.
  • Bake, rotating sheet halfway through until logs are slightly firm to tough, about 25 minutes. Transfer logs on parchment paper to a wire rack and cool slightly, about 20 minutes. Reduce the oven temperature to 350F (or 300F).
  • Place logs on a cutting board. Using a serrated knife, cut the logs crosswise on the diagonal into 1/2 inch thick slices. Place back on to baking sheet. Arrange slices, cut side down. Bake for 6-8 more minutes on each side.
  • Remove baking sheet form the oven, and let biscotti cool completely.
  • Biscotti can be kept in an airtight container at room temperature for 1 week or up to 3 months in the freezer.
Cauliflower Crusted Pizza

Cauliflower Crusted Pizza

Cauliflower crusted pizza is so delicious, easy to make, and low in calories that you will want to add this recipe to your “make it often” repertoire!

Chop all the cauliflower florets into small pieces.

Steam and blend the riced cauliflower until smooth.

Place the cooked and riced cauliflower in paper towels to remove all excess water.

Place the cooked and dried cauliflower in a mixing bowl. Combine the remaining ingredients.

Spread the cauliflower crust in a thick rectangle. Baked the cauliflower crust in the oven for 20 minutes at 450 degree F. It is done when it is golden brown on the top and crispy on the edges.

I top with salsa. Do not add too much or you will make the crust soggy. Bake for 10-15 minutes at 400 degree F until the cheese is melted and golden. Remove from the oven.

Enjoy !

Recipe Adapted from NutritionStripped

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily.

Cauliflower Crusted Pizza

A naturally gluten-free, vegetarian, friendly pizza crust made only from cauliflower to be topped with you favourite toppings.
Cuisine Gluten Free, Paleo, Vegan

Ingredients
  

  • 1 small head cauliflower (550-600g), before steaming
  • 2 whole eggs (or use chia eggs)
  • 3 tbsp nutritional yeast (or use dairy cheese)
  • 1 tbsp all purpose flour
  • 1 tbsp chia seed
  • 1 garlice clove, minced
  • 1 tsp sea salt
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • fresh ground black pepper

Instructions
 

  • Preheat oven to 450 degrees F with a pizza stone.
  • To create the pureed cauliflower, simply chop all the cauliflower florets into small pieces.
  • Lightly steam cauliflower for 3-5 minutes or until slightly soft, place into blender and blend until smooth. (You have an option of leaving this a bit chunky or smooth if you prefer)
  • Place the lightly steamed cauliflower into a nut-milk bag//cheesecloth//paper towels over a large bowl (to catch the liquid) and squeeze the excess water from the cauliflower.
  • Let the cauliflower sit within the nut-milk//cheesecloth//paper towel for about 5 minutes, returning to squeeze any further water.
  • Discard the cauliflower liquid. The end result will resemble a firm puree.
  • Combine the remaining ingredients into the large bowl and hand mix with a large spoon or whisk until thoroughly combined.
  • Spread the “dough” into either 1 large pizza shape or 2 small pizza rounds on a piece of parchment paper that will be transferred to the hot pizza stone.
  • Avoid spreading the “dough” too thin as the moisture will cause it the crack and pull away from rest of the dough, I like leaving mine about 1/2 inch thick.
  • Bake at 450 degrees for about 20 minutes, until the top is golden brown and firm to touch. You can flip this half way through the baking process to make sure both sides are cooked well to your liking. Note: Be careful when flipping, this is very fragile “dough”.
  • Take out of the oven and top with your favorite toppings.
  • Bake for another 10-15 minutes at 400 degrees or until everything on the top has warmed and melted.
  • Enjoy!

Notes

Thin Crust: Simply spread the mixture to a thinner thickness. You may also turn over the crust mid way through the baking process to help “dry” out the bottom so both sides are “crispier”.
 
Baking: All ovens are different, and the time may take longer if you choose to make a thicker dough. Use a chia egg to make vegan.
 
Toppings: Some toppings are more moist than others, this will require more baking after you’ve put on the toppings [br]Nutritional Yeast: it is optional. It’s purely used for taste. Perfect for non-dairy lovers as it has a cheesy flavour and is loaded with B vitamins and protein.
Top 5 Simple and New Eating Habits for New Year's Resolutions

Top 5 Simple and New Eating Habits for New Year’s Resolutions

Do you have a new years resolution for 2018?

If so, averages show that you have an 8% of chance of meeting your goals. Why is the success rate so low with new years resolutions?

Many goals are just way too extreme for a normal, busy person to prioritize and meet! If you can aim smaller, you might be more likely to achieve success.

I won’t even touch on weight loss goals.  Besides saying that: DIETS DON’T WORK. The multi-billion dollar diet industry proves this…it wouldn’t exist if they actually worked!

Extreme food-related resolutions are popular too such as avoiding all sugar or gluten, eating clean, low CHO, etc. Instead of taking things out of your diet; what about adding nutritious food in? This will automatically leave less room for less nutrient-dense foods in your diet. And be less depressing and overwhelming.

MY TOP 5 TIPS

You may consider setting a sustainable New Year’s resolution that shifts change and inspires success.

  1. Have a healthy breakfast everyday within an hour of waking up. Breakfast will give you energy for the day ahead and also help to prevent overeating later in the day.
  2. Let your natural physical hunger and fullness cues be your portion control guide. Have something to eat when you start to feel hungry and stop when you’re comfortably full. You can always have more later.
  3. Include protein in each meal and snack. Protein helps to make you feel fuller longer, helping with appetite control, and helps to stabilize your blood sugar levels.
  4. Don’t forget to be active. Set aside 30-60 minutes a day to move your body. Pick an activity that easily fits into your lifestyle and that you enjoy. Maybe sign up to an online yoga or workout subscription.
  5. Always include some veggies in your lunch and dinner meals. Veggies are filling, nutritious and low in calories, therefore, will help to prevent you from overeating on more calorie-rich foods.

You’ll be far more likely to be one of the successful 8% that meets their new years resolution goals if you aim smaller. And then next year, you can add on another small change. They do add up.

Happy New Year 2018 !!

How do you set New Year’s Resolutions? If you have a different way of thinking about this or want to share your resolution, leave a comment below as I am interested to hear your thoughts. 

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Top 5 Reasons You Shouldn’t Wait Until January to Make Your Workout Resolution

The holiday season is here. I know I’m going to be eating more than usual. Why bother trying to lose weight or get in shape right now? I’ll just make it my New Year’s resolution (or start after the holidays).

If you are one of the millions of people who are determined to shake off a few extra pounds now—but are looking to do that starting January 1, as a “fresh start”— YOU ARE NOT ALONE.

DOES IT SOUND LIKE YOU?

January 1 – I’m really going to do it this time !! 

Mid-January: There’s not enough time for all these workouts! And who has time to cook and prep leftover to work every day? Ugh ! 

Sometimes in February – Feeling kind of bad about myself …nothing accomplished

January 1 – This time I will really do it ! 

Despite our best efforts, it can be hard to keep those New Year’s resolutions more than 2 months. We often set our goals just a bit too high. When we don’t meet them, we may give up. It is important to think of health and fitness as a lifestyle not as a yearlong pursuit.

MY TOP 5 REASONS WHY YOU SHOULD START NOW

1. You’ll manage holiday stress

Exercise is a stress reliever. The endorphins you generate with a workout can help you find your inner peace during the holiday madness. Plus it is one way to release stress in a positive way than going off the wall.

2. You’ll avoid holiday guilt

Homemade cookies or sweets only come around once a year. If you’re prioritizing fitness, you’ll actually be less likely to overindulge. Research shows that people who work out in the morning make healthier decisions throughout the day. In the meantime, you don’t have to deprive yourself during the holidays. Read How to Enjoy All Your Holiday Parties without Gaining Weight.

3. You’ll have the gym to yourself

While everyone else is nursing a hangover or untangling Christmas lights, you’ll enjoy a quiet gym. You will have plenty of time to learn how to use the equipment before all the resolution-goers show up in January. It is a great time to try out the elliptical !!

4. You’ll jump start your 2018 goals

Who says you need to wait until the new year to get healthy? If you start now, you’ll already be in the right mindset for creating a health and fitness plan that can take you through the rest of your life. If you are a beginner, make your plan challenging yet something that you can maintain on a daily basis. Just 15 minutes is enough to push you to a right track.

5. You’ll save big money

The best time to save money when joining a gym is to do it in December. That’s when they offer promotions. You can save more money if you sign a longer membership contract, which you can use as motivation to keep going. So it’s the perfect time to snag that membership or some new gear. You can get a family pass or 2 annual memberships for one super low price, so you can cross someone off your gifting list while you’re at it.

BOTTOM LINE

The sooner you start your health and fitness goal, the sooner you will be able to enjoy a happier, healthier life.

There is no such thing as a “prefect time” to change your lifestyle to a healthy one.

You don’t have to wait until New Years to finally make the resolution to be a healthier person. Take advantages of fitness opportunities of the season and slide into the New Year in better shape.

Are you struggle with weight loss? Ditch the diets, be a mindful eater. Contact Me about starting a 3 months TRANSFORM Program.

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How to Enjoy All Your Holiday Parties without Gaining Weight

The holidays are fast approaching. And so are those tasty, tempting holiday treats we love so much. This time of year is filled with family dinners and holiday parties all presenting opportunities to overindulged. As the season approaches, many of my clients are expressing a bit of panic about staying in control over the holidays.

“How do I avoid gaining weight?”

“How do I stay in track with my weight loss program?”

These are common questions that I’ve heard. There is no doubt that you will be faced with some difficult and tempting situations over the holidays. However, my response is “Take a break and enjoy yourself”.

It takes an extra 3500 calories to gain 1 lbs of body weight. Those calories must be eaten above and beyond what you would normally consume. For example, you consume 1800 calories per day normally. You would have to consume 5300 calories in one day to actually notice any true difference in your weight the next day.

One night won’t make much of a difference, and if it does push your weight up by a pound or two, it is likely due to water retention. You’re probably eating foods that are higher in sodium, therefore retaining more water.

Now that you have given yourself permission to enjoy your favourite holiday treats without guilt, read on for some of my quick tips and strategies on how to indulge without going completely overboard.

WHAT YOU CAN DO DURING HOLIDAY SEASON 

  • Maintaining your weight

Do not set a weight loss goal for over the holidays. It won’t happen and it’s an unrealistic expectation. We’ll be very busy, we have no time to count the calories or stick to a rigid diet plan. The holidays are meant for celebrating with family and friends. Food is not only our fuel, but it is also comforting and makes us feel good, and it’s a way to honour tradition and custom. Set a maintenance goal, maintaining your weight over the holidays is the same as losing a couple of pounds.

  • Don’t go to a party or dinner with an empty stomach 

Never leave for a party or holiday function hungry. Have a snack with some protein (for example: greek yogurt with fruit; hummus with whole wheat crackers or a handful of almonds) before going out so that you feel in control when you arrive. You’ll also be more mindful with you choices and the amount that you eat.

  • Eat breakfast 

Always eat a breakfast that includes some protein. Not only there is literature to support the fact that a protein rich breakfast wards off unhealthy snacking later in the day, but eating breakfast also kick starts your metabolic rate, gives your energy and will likely set your eating day on the right track. Eating every 3-4 hours thereafter will help keep your blood sugar level stable and will help with your nutrition decision-making capabilities later on at the party or dinner.

  • Indulge but don’t gorge

Choose one or two things that you really, really, really LOVE. Don’t waste your time on treats that you can get all year round. Avoid sampling a bit of everything as it will lead you to overeat.

  • Portion size matters

Sample small portions of appetizers and treats for taste but don’t go overboard as you want to save room for lunch or dinner. Choose smaller size plate, look at the choices first before you start filling your plate and take only what you need to feel satisfied.

  • Eat mindfully instead of mindlessly 

Eat slowly and enjoy company around you. Continue to be mindful about what you are eating and how much. Take a break when you’re almost full and go to the bathroom. That way, you can give your body time to digest and re-evaluate whether you want to keep going.

  • Be active 

Even though you may not have time to stick to your regular exercise routine (for example: yoga class), try to do something active everyday. You can go for a walk to check out Christmas light in your neighbourhood, Christmas/New Year market, or doing quick exercise video when the kids are napping.

Aim for 30 minutes of activity per day. 

  • Damage Control 

Don’t plan to restrict your food intake the next day or rest of the week. Instead, trust your body to be your guide. I often eat a bit more than usual on Christmas Day or New Year Day, but then usually end up eating less over the next couple of days, as the same time meeting all my food groups. I don’t restrict myself, but rather listen to my natural hunger cues and honour them. Tune in to your internal hunger cues, you’ll eat the appropriate amount for you and it will all even out over the week.

BOTTOM LINE

The holiday season lasts about 2 weeks. There are 52 weeks in a year. This is only 3.8% of the year. So, please…enjoy your treats !! However, this doesn’t mean that you should binge on cookies or sweets for two weeks. It means that you should allow yourself to enjoy the holiday treats that you truly love without feeling guilty. Continue tracking your eating and activity level over the holiday season to help you stay on track.

Happy Holidays !

Are you struggle with weight loss? Ditch the diets, be a mindful eater. Contact Me about starting a 3 months TRANSFORM Program

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How to Prevent Food Allergy When Starting Solids

Food allergies are on the rise. In the past, some expert recommended that dairy products and other common food allergens like eggs, peanuts and fish not be introduced until after an infant’s first birthday. More recently, evidence has shown that there is no reason to delay introduction of these foods beyond 6 months of age. In fact, delaying the introduction of these foods may increase your baby’s risk of developing allergies (here).

Current recommendations for solid food introductions are to wait until around 6 months of age. Look for your child’s readiness cues and provide only breast milk or formula until that time. There are no hard and fast rules as to what order or exactly what age to introduce certain foods to a baby. Babies really can go to town and eat what the rest of the family are eating (making sure the foods are an appropriate texture to avoid choking).

Read my article on When to Start Solids and How to  Start Solids for more info.

What Is a Food Allergy? 

A food allergy is when the body’s immune system mistakes a food as harmful and this cause a reaction. A food allergic reaction appear after a few minutes of giving a food and often will happen within two hours of having the food. Signs can also show up hours or days later. They can be mild (flushed face, abdominal pain, rash/hives, stuffy/runny nose) to severe (vomiting, diarrhea, blood in stools). The most extreme allergic reaction is anaphylaxis, where the throat starts to close and there is difficulty breathing.

Which Foods are Most Likely to Cause an Allergic Reaction? 

The most common food allergens are:

  • Eggs
  • Fish
  • Milk
  • Tree Nuts (Walnuts, Almonds, Cashew, Pecan, etc)
  • Peanuts
  • Sesame
  • Shellfish
  • Soy
  • Wheat

So should you feed your baby these foods? or avoid it? As of now, here’s what you need to know…

Risk of Developing Food Allergies? 

Your baby may be at high risk for developing food allergies if a parent, sister or brother has an allergic condition such as: food allergies, eczema, asthma or hay fever. Your baby is at lower risk if no parent, sister or brother has an allergic condition.

What to Eat When Pregnant and Breastfeeding

When you are pregnant or breastfeeding, good nutrition is extremely important, and you should continue to eat all of the nutritious foods that you usually eat. You do not need to avoid common food allergens while pregnant or breastfeeding. Go ahead and eat peanuts or drink a milkshake. Avoiding potential allergens will not decrease your baby’s chance of having an allergy to these foods. Breastfeeding itself maybe protective against food allergies.

If you choose to avoid certain foods while pregnant or breastfeeding, speak with a Registered Dietitian or your health care provider to make sure you are getting all the nutrients you and your baby need.

When Can You Feed Babies Highly Allergenic Foods

For low risk baby, there is no benefit to delaying common food allergens past 6 months.

For high risk baby, there is no reason to wait until the baby is older before introducing highly allergenic foods, and some studies suggest that it may even be helpful to introduce foods early. Talk to your allergist about whether it would be help to do a food allergy test before feeding these foods to your baby or speak with your dietitian about a personalized plan for food introduction.

The goal is to choose foods that provide the most nutrition. 

Here are a few steps that you could follow:

    Try other food first

The first foods that you give your baby should not be the most allergenic ones. Start with other single ingredient foods, such as rice or oat cereal, yellow and orange vegetables (sweet potato, squash and carrots), fruits (pears, banana, apples) and green vegetables (peas, broccoli, spinach), tender meat. Once things are going well with these other foods you can then start to introduce the common food allergens.

    Go slowly

Introduce just one food at a time, and then wait 3-5 days before trying the next new food (whether it is a highly allergenic food or not).

    Choose the right time

When you are ready to introduce a highly allergenic food, pick a time when you’ll be at home and you will be able to watch your baby closely for any signs of reaction. Along these lines, it may be better to do this earlier in the day and not right before a nap or bedtime. Do not try these foods right before you need to leave the house to go somewhere, such as to drop the baby off at day care or take your other children to school. Although many babies react the first time they eat a food, you should be cautious for the first two or three times that your baby tries an allergenic food. After that you can relax knowing the chances of a reaction are extremely small.

    Start with a small quantity

Don’t give your baby a full serving of a highly allergenic food on the first feeding. Start with a just a little. If there does not appear to be a reaction, then you can gradually increase the quantity during the next few feedings.

    Use nut butters, not nuts

Never feed nuts to a baby. Babies can choke on nuts. To introduce nuts into your baby’s diet, use nut butters or pastes.

You can do so in small amounts and can even try rubbing some of the food on their chick and then lip to see if it produces a rash, before giving/feeding that food.

Bottom Line

If your baby has severe allergic reaction, carry an epi pen. Make sure your baby is on a balanced diet, if it is quite restricted, please talk to your dietitian. Also, you will need to become an expert on reading food label and searching for all of the various names for the food you are avoiding.

If the allergies are mild, you can always try re-introducing the food after a few months.

If you have questions about food allergies. Contact Me about starting a nutritional counselling program.

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How to Deal with Halloween Candies

Halloween is here! As parents, many of us face the yearly challenge of a pillowcase full of treats or candies that lands on our kitchen table or living room floor, whether it is this year or in years to come. The question is: how will you handle it? Will you let your children have a candy free-for-all so it disappears quickly, or will you allow just one or two treats per day to make it last until Christmas? Maybe you’ll make the treats disappear in other ways, like encouraging your children to trade them for non-candy alternatives or even donating the haul.

Last year, my son was still young enough not to fully grasp what was going on. Candy hadn’t yet become the main attraction for Halloween. Instead, he was just excited to put on his “Superman” costume and head out for trick-or-treating.

Halloween 2016

How you choose to manage Halloween candy as a parent is personal. There’s  no single “right” way to do it. But why should we be concerned about our children consuming lots of candy? If sugary treats are eaten too frequently and in large amounts, they can contribute to poor dental health, displace nutrient-dense foods, and lead to unhealthy weight gain.

So, how can we teach our children about “treats” in general?

As a dietitian and mom, I take the approach that there are NO BAD FOODS, JUST BAD DIETS. What matters most is what we do between this Halloween and the next – what happens on October 31 is only one day.  Fun foods like candy and chocolate are delicious (let’s be honest!), and if we restrict them too much, they can become even more tempting.

This year, my son has a better idea of what Halloween is all about. And while part of me feels the urge to put on my “dietitian hat” and play the “Treats Police”, I try not to. I don’t want to take the joy of Halloween away from him. Instead, I use this time to teach him how to manage his treat intake on his own, both now and in the future, so he doesn’t feel the need to sneak, hide, or overeat treats. My goal is to use this fun holiday to help him build a healthy relationship with food.

Halloween 2017
Halloween 2017

Here’s what I’ve done now that my son has reached the stage where candy takes priority over cute costumes.

THE LAST MINUTE BUYER 

Grocery stores are clever, they position huge piles of Halloween candy right at the entrance when your cart is empty AND where you can’t help but see them as you wait in the checkout lane. Therefore, I wait until the day before (or maybe a week) before Halloween to buy candy. This way, I don’t have to deal with the “SEE-FOOD SYNDROME“. I also make sure to buy least favourite treats to hand out – lollipop, gummy candies, smarties, etc. If I were to buy chocolate, well, that would be a different story.

If your favourite candies/treats are in the house, you and your family are more likely to eat them ALL. Remember: Out of sight, out of mind; In your sight, in your mind. 

FULE UP BEFORE TRICK-OR-TREATING

Start the day with a wholesome, filling breakfast; encourage a healthy lunch, and make sure to serve a balanced dinner to fill their tummies before heading out for trick-or-treating. This way, you can prevent your children from turning into “candy monster” by the time they come home.

POUR IT OUT AND SORT IT OUT 

Use a small bucket or bag and limit the number of houses your children visit, so their candy collection starts out smaller. Once you’re back home with your child’s little sack of goodies, before you do anything, pour it out and sort it out together. Have them separate “the favourites” from “the least favourite”, and ask if they’d like to share any with will you. This is a great opportunity to teach them to be “picky” about their choices. Observe how much they consume without making any comments or rules, you may be surprised how many children can self-regulate and eat only a few pieces.

SWITCH WITCH 

Children can choose a few of their favourite candies and then leave the rest out for the “Switch Witch” who takes it away and replaces it with a desired toy or non-food gift, such as movie tickets, books, crayons or cash for older kids. Also, some families have their children donate extra candy to a local food bank or dental office.

LET THEM ENJOY

On Halloween night, I let my son pick two or three candies to try. For older children, you might allow them to enjoy as much as they want.

Forbidding them from having any candy can sometimes increase their desire for it.

Trust me, your child may surprise you by having a few pieces, then choosing to save the rest, or by gorging until they feel a little sick. Enjoying fun foods like candy and chocolate occasionally (even daily in moderation) is normal, and it’s important that children don’t label these foods as “bad” foods. This approach reduces the likelihood of them sneaking or over-indulging on candy when you’re not around.

And remember, one night of indulging in treats won’t affect their long-term nutritional status or weight. Often, the children seem to grow bored with their candy after a few days if it’s not overly restricted or rationed.

BOTTOM LINE

How can you make sure Halloween isn’t a nightmare for you or your children? Think of it as a perfect opportunity to teach them about MODERATION, BALANCE, MINDFUL indulging.

Happy Halloween !!

Did you know I offer personalized nutrition counseling for children and families? If you’d like to learn more, check out my service here

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My Child Refuses to Eat

Many parents are worried about their child is not eating enough; or their child is small compared to other children and isn’t growing properly; or their child has very few foods that he will eat.

When it comes to mealtimes, toddlers or young children can be hard to predict. Some days they may not eat much. Other days it seems like they are eating all day long. They may want one food every day for weeks, and then suddenly not like it anymore. And how much your child eats may be very different from how much another child eats.

Picky eating is typical toddler behaviour. Most toddlers are picky eaters. This is one area of their life where they can exert some control. By refusing to eat, your child is practicing his or her independence. It’s your job as a parent to provide healthy food choices and teach good eating habits.

Here are the most common reasons why your child is refusing to eat at meals, and what to do about it.

TOO MUCH PRESSURE 

If your child feels any amount of pressure to eat or senses that you as the parent are anxious at mealtimes, he will likely back off and choose not to eat. Toddlers and young children sense pressure, even if it’s not as direct as “Eat your broccoli NOW !” If you focus too much on WHAT and HOW MUCH he is eating during a meal, instead of allowing him to simply be another eater at the table while everybody is eating, he will back right off.

Most common indirect pressure:

  1. You bring the food right in front of him
  2. You watch him every move
  3. You hover over him
  4. You continually take uneaten food off of his plate and replace it with new food
  5. You talk about his eating habit
  6. You pick up food and bring to his mouth without his cueing to do so

The more you push your child to eat, the more likely that your child will not enjoy eating. 

What to Do

Let your child self-feed and eat at his own pace at meals, provide lots of food variety at meals in manageable amounts, and let him be in charge of whether and how much he eats. Try your best not to hover over your child. I know it is extremely difficult, especially when he is hardly touching his food. Sit back and engage in conversations with the whole family, including your child. If you can think about mealtime more so as “family bonding time” than “I need to get my child to eat time”, your child won’t feel as pressured and will be more open to try new or previously rejected foods.

BOREDOM

Are you serving the same dish/recipe over and over again. Most parents get stuck in “food ruts” as their children are only eating certain foods. You prepare it as you know he will eat it. However, this is not a long term solution, it is your job to help your child grow up with a healthy relationship with food, not to get them to eat their meal RIGHT NOW.

What to Do

We get bored of certain foods and so do our children. Be creative, discuss with your child and come up with a few new and different snack or meal option for him, you can try to rotate so that he doesn’t get bored again.

NOT ENOUGH SAY 

The research has shown that children eat better when they involve with shopping, preparing, cooking and serving their meal. That’s why it is important to include children in meal prep, even letting them to mix together ingredients or set the table. From the previous blogpost, you have learned, parents should be in charge of the “what’s” of feeding, children might feels that they have no control over what they’re fed if parents don’t include them in choosing food once in a while. They may not like the way that their foods are placed on their plate, perhaps they grow bored of what you serve them.

What to Do

It is important to set healthy boundaries and meet your responsibility of “what”, “when” and “where”, but it’s okay to let your children be a part of the process. Get them involved in shopping, meal planning, preparing, cooking, serving and cleaning up. This process can be messy and longer, maybe a bit more frustrating. However, the benefits are huge and it’s worth it. You just have to be patient.

SIMPLY NOT HUNGRY

We know that children’s appetite can be unpredictable and erratic at the best of times. After the age of two, growth slows and stabilizes which meals that toddlers aren’t as hungry as they used to be. Your children can have “hungry days” (your child out-eats everyone at the table) or “full days” (your child doesn’t eat much at all). As long as you are maintaining your feeding roles and staying consistent with mealtime boundaries, your child should be in charge of whether and how much he eats. It is possible that your child is simply not physically hungry when a meal is served (for whatever reason) and that’s ok.

What to Do

  1. Accept “I’m not hungry” as an acceptable answer for now, and reminding your children that the “Kitchen will be closed after dinner, are you sure you’re done !!”.
  2. You may also want to consider having dinner a little bit later.

TOO MANY DISTRACTIONS 

Allowing your children to watch TV, IPAD or play with toys at the table is a recipe for distraction. Screen distractions can work in two different ways (negative). When a child is watching a show or playing a video game while eating, he is focusing ALL of his attention on the show he’s watching or game he’s playing. There is no attention left for eating his meal, not to mention listening to his hunger/fullness cues.

Also, I found that some parents like to spoon-feed their children (especially young infant) in random time (not at regular mealtime), so having random family members/strangers walk in and out to the kitchen, can be very distracted. Younger children have a hard time focusing on their meal with minimal distractions, older children can easily under or over-eat because they’re just not paying attention.

Playing with siblings at the table while eating can be very distracted too.

What to Do

  1. Set healthy boundaries by not allowing any electronic devices or toys at the table while eating.
  2. Seat children strategically so that they can’t touch each other.
  3. Eat together as often as possible. This helps to teach your child healthy eating habits, table manners and how to use utensils. It also provides a time to role model healthy eating.

LARGE PORTIONS 

Some children turn their plate away simply because the portion that they’ve been served is too large and overwhelming. Some parents thinks that their children appetite should be same as other children of the same age.

What to Do

Every child is different, even appetite. Continue serve a balanced meal with small portion, let him ask for more.

TOO MANY SNACKS 

Are you having a snacker/grazer at home? Children who graze between meals often come to the table feeling too full to eat. Research has shown grazers can eat up to 50% less than those with more regular meal and snack times. This is why it is so important to establish a mealtime structure.

What to Do

Set regular meal and snack times. Offer 3 meals and 2-3 snacks at regular times each day. You need to give your kids a chance to build an appetite for meals, otherwise, they won’t eat much and it can become harder for them to learn self-regulation.

TOO TIRED 

After a long day of playing, daycare, preschool, kindergarten, some kids just don’t have the energy to bring foods to mouth by the end of the day. During dinner time, if you’re finding that your child is fussy, easy to cry, rubbing the eyes or yawning, that’s probably what’s happening.

What to Do

Try to encourage him to fill his tummies before bed as best as he can, and remind them that there is no more food until next morning. You can also consider having earlier dinner.

NOT FEELING WELL OR SICK 

If your child is sick, it is likely that he will not eat well at a meal. In this case, make sure to keep your child hydrated, and offer “easy to digest” foods such as porridge, banana, bread, crackers, smoothie popsicle, soup and apple sauce until his appetite returns.

What to Do

Offer foods more often when you child is sick, but don’t push or force them. Fluids are most important.

TOO MUCH MILK OR JUICE 

Too much milk or juice can spoil the appetite. Milk contains fat and protein (two nutrients that make kids feel full). Juice contains excess calories and sugar.

What to Do

  1. 1-2 years old, offer 3 cups (24 oz/750 mL) of milk per day
  2. After 2 years old, 2 cups (16 oz/500 mL) of milk per day
  3. Offer only water in between meals and snacks for hydration
  4. Avoid or limit fruit juice to no more than 1/2 cup per day. You can water it down.

Do you have any questions about your picky eater? 

secret-behind-feeding-relationship-photo

The Secret Behind Feeding Relationship

In my nutrition counselling practice, I often meet with frustrated and worried parents of picky eaters. Most scenarios, children are in charge of what, when and where food is served, and parents are trying to bribe or force their kids to eat at least two bites of some nutritious foods. This feeding relationship are completely reversed and parents have no idea.

THE FEEDING RELATIONSHIP 

The “Feeding Relationship” (Division of Responsibilities in Feeding) is a concept developed by Ellyn Satter, a dietitian and social worker. There are separate roles in feeding for the parent and for the child.

If these roles are respected, the child will be less likely to be picky and will grow up having a healthy relationship with food. 

PARENT’S FEEDING RESPONSIBILITIES  

When

There should be structured meal and snack time every day, so that your child knows when to expect another chance to eat. Children should be offered 3 regular meals and 2 or 3 snacks in between. Avoid grazing or snacking throughout the day. This timing structure will help your child build up a healthy appetite for the next meal.

Where

The child should be eating at the table with the family, with no distractions like TV or IPad. When your children eat in front of a screen, they aren’t focusing on their foods, or their inner hunger, or fullness signals; they’re instead focusing on what they’re watching.

What

As a parent, you get to decide what your child eats. Ideally, you should offer foods from each food group (with different colours, flavours and textures) at every meal if you can – a fruit or vegetable, a grain product and a meat or alternative and dairy.

Example: blueberries (cut in half) with slices of bread, cooked egg yolk and yogurt.

At family meals, your child should be served the same foods that the rest of the family is eating.

BABY/TODDLER’S FEEDING RESPONSIBILITIES 

How Much and Whether 

It is completely up to your child to take the lead role in eating. The child is responsible for how much or whether to eat the foods that you’ve served. Many parents are concerned their child is not eating enough, however children are good at regulating their appetites and will not starve themselves. They may eat a lot one day and almost nothing the next and that is ok. If they don’t eat much at one meal or snack, they’ll make up for it in the future meals or snacks, or even by the end of the week. Read 20 Strategies to Raise a Mindful Eater. This way you do not set up power struggles with eating.

Remember, it might take up to 15 tries before the baby or child will actually eat the food.

BOTTOM LINE 

We need to take a step back and let our kids decide if they are going to eat their food and how much they are going to eat. No pressure, no forcing and no bribing. We, as a parent, have to respect their hunger and fullness cues. If we’re respecting this feeding relationship, the power struggles and stress around your family table will dramatically decrease.

Do you have a picky eater at home? You need more meal ideas? You need some strategies to deal with your little picky eater at home. Contact Me about starting a personalized nutrition consultation program.

Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

When I was a nutrition student, I was taught at school that there is ONLY one way to introduce solids to baby – the traditional “puree, spoon-fed” way.

After being a first-time mom, I was first introduced to the concept of “Baby-Led Weaning” by a friend of mine when my son was around 6 months of age. I had never heard of this before and didn’t know what to think, the questions keep popping in my head “what about the importance of iron-rich foods when first starting solids?” and “what about choking?”. I was so curious and I decided to do some research to learn more about it.

WHAT IS BABY LED WEANING? 

The name itself is a bit misleading (I was fooled by it for a while) as we usually think of weaning as the process of stop breastfeeding. Baby-led weaning is DIFFERENT. It is the term used to describe a way of introducing solid foods where babies feed themselves starting about six months of age. Breastfeeding (or formula feeding) continues during this process. For their first solid foods, babies are given larger pieces of soft foods that they can grasp and eat instead of the more Traditional Method of feeding where parents spoon-feed mashed or minced foods to babies. The idea behind baby-led weaning is that the baby can share the same (or similar) foods that the rest of the family is eating and that they sit and participate in the family meal while everyone eats.

TWO APPROACHES TO INTRODUCING SOLIDS TO YOUR BABY 

Baby-led weaning and the Traditional Method of introducing solids have similarities. They both recommend you:

  • Start introducing solids at about 6 months of age (when baby shows they are ready)
  • Let your baby choose how much to eat
  • Introduce safe finger foods starting at 6 months
  • Encourage eating with the family
  • Move toward offering the same foods as the rest of the family
  • Never leave the baby unattended while eating

WHAT YOU NEED TO KNOW BEFORE CHOOSING AN APPROACH 

Age: Start at 6 months

For both approaches, it is recommended to start at 6 months when your baby can sit up and control her/his head movements. Most babies can grasp larger pieces of food and will try to put them in their mouth at this stage.

Follow Baby’s Hunger and Fullness Cues

With whatever method you choose, practice responsive feeding. This means watching for the cues and clues your baby gives you. Follow your baby’s lead and make sure that she/he decides whether or not she/he eats, what she/he eats (of what you offer), how much she/he eats and how fast or slow she/he eats.

Type of Foods: Offer Iron-Rich Foods as First Foods

Babies need a lot of iron (11 mg/day at 7-12 months of age) and that is why it is recommended that the first foods offered to babies be iron-rich. Please read: Best Started Foods for Baby-Led Weaning

With baby-led weaning it may be more difficult to ensure your baby is getting the iron she/he needs. Some parents will start with vegetables and fruit as first foods because they are easy finger foods. However, these foods don’t have enough iron to meet baby’s needs. Offering iron-rich food at least twice a day will help give your baby the iron she/he needs.

Safety: Avoid Foods that are Choking Hazards

The risk of choking is a concern with infants no matter what method of feeding you use. To minimize the risk, always ensure that your baby is sitting up and facing you when eating, learn about how to avoid/decrease the risk of choking and brush up on your infant first aid/CPR course to help keep your baby safe.

DIETITIAN’S THOUGHTS 

Self-feeding usually takes longer than spoon-feeding, so allow time for your baby to eat. Some babies will be better than others at getting food into their mouths and eating it. If you’re trying BLW and find that baby continues to have a hard time, try a mixed approach (TW+FF). Offering some food on a spoon in addition to finger foods may help them meet their energy, iron, and general nutrition needs. It may also help them avoid feeling frustrated if they want to eat but don’t quite have the movements down. I certainly don’t think that you should be made to feel guilty about the way you choose to introduce solids.

If your baby was born early, is not growing well, is developmentally delayed or has a condition that makes chewing or swallowing difficult, then BLW may not be appropriate for them.

Whether you choose to try BLW, traditional approach or a combination of the two, the main goals are:

1) to provide your baby with the nutrients and energy she/he needs

2) to expose her/him to new flavours and texture

3) to help her/him safely learn eating skills in a relaxed environment with no parental pressure or distractions

In the end, the best approach is the one that makes you both feel comfortable and confident. Feeling good about how things are going helps to make the eating experience pleasurable for the whole family.

Do you have any questions about feeding your baby? Worry about choking? Contact Me about starting a nutritional counselling program.