The Value of Meal Assembly at the Table

Children love to show what they can do. They love autonomy in choices, independence in tasks, contributing in the home, and creating things. As parents and caregivers we are to decide what a child is offered to eat and when, but the child is to decide if and how much they will eat. Offering children the opportunity to create their own version of a meal follows this division of responsibility while also allowing for independence and contribution from them to the meal.

I have partnered with KiddoBloom to bring you a fun lunch (or snack) option that your children may enjoy assembling. It offers representation from 3 food groups and is packed with vitamins, minerals, fibre, and healthy fats.

Place a pita, wrap, or whole grain crackers on a plate along with cucumber slices (or alternate fruit or vegetable) and a scoop of hummus or mashed avocado. Then let your child decide what is next. They may choose to dip the pita and cucumbers in the hummus or they may choose to build a stack, wrap, or sandwich.

And even if they don’t eat it all, remember that exposure is key! Even food sitting on a plate or touched but not consumed is an important exposure that contributes to increasing interest in and variety of food consumed.

What is Celiac Disease and why is a Gluten Free Diet Essential for it ?

This is a question I am commonly asked as a dietitian. I have partnered with Americord to bring you answers to this controversial area.

First of all, let’s talk about what gluten is, then how it relates to Celiac Disease, and steps your family can make to accommodate a family member who has been diagnosed with this disease.

Gluten is a form of protein found in wheat, barley, rye, triticale, and many other grains  it is also found in many condiments via addition of grains such as most soy sauces, BBQ sauces, and salad dressings.

Celiac Disease (CD) which is an autoimmune disease which includes an allergy to gluten. If someone has CD, then it is essential they follow a strict gluten free diet. Even trace amounts of gluten can evoke a negative reaction. Individuals have usually had less than optimal vitamin and mineral absorption prior to diagnosis so it is always good to have a proper assessment done and determine if any supplements are advised to help with any deficiencies. In terms of food preparation, here are a few tips to keep your home GF if a family member is diagnosed with CD.

  1. Read ingredient lists well. Watch for words that indicate wheat, rye, barley, or any other grain that may contain gluten. A common one is “hydrolyzed wheat protein” in many salad dressings and other condiements. Even soy sauce contains wheat and a GF version must be used.
  2. Have a toaster that is dedicated to GF bread only. Label it and set it in a separate area than you regular toaster.
  3. Switch out wheat based pasta for rice pasta, lentil pasta, chickpea pasta, cauliflower rice, or spiralized zucchini
  4. Always have quinoa on hand that can be offered hot or cold.
  5. For oatmeal try Bob’s Red Mill GF steel cut oats. Their GF pancake mix, pizza crust mix and other mixes are also great options for a quick and easy meals
  6. For baking use a mix of GF flours as one kind alone may lead to a dense baked product but mixing a few together can be quite nice. If you are looking for a GF muffin recipe you could try this one that I have been making for years.
  7. If using luncheon meats, be aware of any fillers that contain gluten. 
  8. Offer lots of fresh fruits and vegetables as these are always free of gluten.
  9. Be sure to ask at restaurants if they offer GF options and if they ensure proper preparation techniques of these away from any products that contain gluten.
  10. If travelling, take your own GF snacks from home to ensure adequate nourishment along the way. We really like taking fruits, veggies, GF hummus, GoGoQuinoa biscuits, and BohoBars in our home.

Also, remember that consulting an RD upon diagnosis is a great idea. You can contact your local College or Dietitians to find one in your area. And as always, feel free to leave questions in the comment section below.

 

Almond Butter Chicken

Last week my boys were having bananas and almond butter as an after school snack and they asked if we could have almond butter with supper. I was already planning to make chicken but had planned on Chicken Feta Bruschetta. I love when the boys are involved in meal planning so I quickly agreed that including almond butter would be a great idea and through this recipe together. It was a huge winner all around and I decided it was definitely one worth sharing so here it is!

Ingredients (per 6-8 servings)

6-8 boneless, skinless chicken breasts

1 cup low sodium chicken broth (or water)

1/2 cup natural almond butter

1/4 cup low sodium soy sauce

1/4 cup honey or maple syrup

1 tsp. tumneric

1 tsp. garlic powder

Instructions

  1. Mix broth, almond butter, soy sauce, honey, and spices altogether.
  2. Place chicken in an oven safe dish and pour mixture over chicken. You may also wish to add a little extra broth or water around the edge of the pan for extra moisture.
  3. Cover chicken with lid or foil and bake at 375F for about 35-45 minutes (until chicken is cooked through and juices run clear.)
  4. Serve with any sides your family enjoys and put any leftovers away for quick and way lunches or suppers later in the week.

08508681-F6C3-44F0-AFE2-2BBE9A1634BF.jpeg

 

Choosing Lactose Free Milk Alternatives for Children

This post was sponsored by Americord. All content was written by me, Noelle Martin MScFN RD.

We recently chatted about the Breastmilk and Lactose Intolerance in Babies. Today I wanted to take this one step further and talk about how to handle lactose intolerance once a baby stops nursing to ensure that their GI system is happy and they are well nourished.

Ideally children 2 and up will drink 16 oz. of milk per day for the nourishment they need…but how can we reach this goal for a lactose intolerant child?
The first thing to consider is the age of the child. If they are under one year of age, then a lactose free formula is best. From 12-24 months there are two main options. One is to continue with the lactose free formula. The other is a lactose free whole milk. Whole milk (or homogenized) is 3.25% fat. This is the best milk choice for children age 12-24 months who are no longer breastfed due to its high fat content. Fat is essential for brain and eye development in children and choosing a lower fat milk product at this age would take away from the fat in their diet. For lactose intolerant children ages 2 and up, lactose free 2% milk is a good choice as it has sufficient fat. So how does this lactose free milk work? Let me explain.

Cow’s milk contains lactose which is a sugar made up of glucose and galactose. During digestion our intestinal villi secrete lactase, an enzyme, to break down lactose back into glucose and galactose. Lactose free cow’s milk has lactose added to it so the breakdown occurs in the milk rather than our guts. There are many micronutrients that naturally occur in cow’s milk such as calcium, magnesium, and vitamin B12 (among others), and then vitamin A and D are added as per government regulations. The nutrients in milk work together to help us build and maintain strong bones and teeth, but also serve many other purposes as well. For some children they may have further restrictions, such as a casein allergy. From there it gets a little more complicated.

Here are a few important points about milk alternatives:
Soy milk: Soy milk has the same fat percent as 2% milk so it is a suitable option for children over 2 years of age. It is recommended to avoid soy formula and soy milk for infants. Soy milk also provides the same amount of “complete protein” as one cup of cow’s milk. It does not, however, contain all the micronutrients (vitamins and minerals) as cow’s milk. So if you are choosing soy milk, then please ensure that you choose one that is fortified with calcium, vitamin D, and vitamin B12 at least and ideally others as well. Because the micronutrients are added, they do not stay suspended in the milk very well so it is best to shake the carton of soy milk very well before pouring it to ensure that you are actually ingesting what you have paid for. Some people do not want to consume soy milk because of its estrogenic properties, so then we have to look at other milk alternatives.
Coconut milk: Coconut milk is the next best option for children as it has the same fat content as 2% milk and soy milk. However, that is where the similarities end. Coconut milk is not a source of protein or any micronutrients. If a parent is choosing coconut milk for their child, then they need to replace the 16-18 grams of protein that would be provided by 2 cups of cow’s milk or soy milk each day AND ensure that the coconut milk is fortified and (as I said above) shake the carton well. A nice way to add a complete protein into coconut milk is to blend in hemp hearts. These are packed with complete protein and omega 3 and just add to the creamy nutty flavour that is already in coconut milk.
Two other milks that are commonly considered are almond and rice milk. These milks are not a source of fat or protein and are only a source of micronutrients if fortified. These milks are not suitable for young children unless they are mixed with higher fat and protein sources such as hemp hearts and chia seeds.

Breastfeeding and Infant Lactose Intolerance

This post was sponsored by Americord. All content was written by me, Noelle Martin MScFN RD.

As mothers we often feel guilty that we are to blame for anything that occurs negatively with our children. We wonder if we could have done something differently before pregnancy, in pregnancy, or after they were born. But the truth is that some things are out of our control. This is the case with a lactose intolerant infant. The great news is that there are great strategies for moms who wish to breast feed and have a lactose intolerant baby. Let’s go over a few important points in this area.

FACT: The main carbohydrate in breastmilk is lactose.

QUESTION: Can a mom breastfeed an infant that is lactose intolerant?
FACT: Yes! A mom can breastfeed a lactose intolerant baby by removing the lactose containing food and beverages from their diet.

QUESTION: Is there anything a mom can do to prevent lactose intolerance in infants?
FACT: No. There are a few reasons behind lactose intolerance in infants and none of these can be traced back to anything a mother has done. It could be due to a premature gut, congenital occurrence, genetic condition, or secondary to a gastro virus or illness. Whatever the reason, it must be managed effectively.

QUESTION: Does maintaining a “Lactose Free” requires a breastfeeding mom to give up all cow’s milk product?
FACT: No, “Lactose Free” requires a mom to give up all lactose. This does not mean all cow’s milk products. Let’s look closer at this….

Cow’s milk contains a sugar called lactose which is the combination of glucose and galactose. Lactose intolerance occurs when one’s body does not have the enzyme lactase to break the bond apart between glucose and galactose. If we add this enzyme to food products, then we have glucose and galactose already freed in the presence of all other nutrients still available. This is the case with lactose free cow’s milk alternatives. In these products the enzyme lactase is added to the milk or milk product allowing for lactose to break apart into glucose and galactose. This leaves a slightly sweeter taste in the food, but no alteration in nutritional composition. All the same levels exist of protein, fat, calcium, magnesium, vitamin A and D, and all other vitamins and minerals usually present too. So a mom is left with a product that meets her nutritional needs while not bringing any distress to her infant. There is a wide array of lactose free milks, yogurt, cheeses, cottage cheese, sour cream, and ice cream available throughout markets in North America. Over time a mom may try to add a small portion of lactose containing foods to her diet to see if her infant reacts okay. If infant appears to be okay, then they have likely “grown out” of their intolerance. If they have gas, bloating, irritability, reflux, and/or loose stools, then returning to a lactose free diet would be advised. It is also important to note that lactose may exist in hidden places. Milk may be found in bread and other baked goods, salad dressings, and other condiments. These trace amounts may be tolerated by some infants but not others and it is best to use caution.

In the end the goal is to reduce baby discomfort and have a happy, healthy, growing baby and you as mom know your baby best and what is working for them and you!

IMG_4128

Fitness Friday: Hydration

Ladies! Did you know that the first sign of dehydration is thirst??? That’s right! If you are thirsty, then you are already dehydrated. Okay, grab a sip of water and then keep reading.

Today I want to talk a little about water needs for everyday life and when we are active. The reality is that everyone is different as to how much water they need. We can get water from beverages and food and our body actually makes a bit of water called “metabolic water”. The recommendations we have are for the amount we get from beverages which is meant to meet about 80% of our goal needs. For women this is 2.7 L per day. However, there are many factors that increase our need for hydration including activity. In general, adding 2-3 cups of water per each hour of activity helps to replenish our bodies. That is, if we are well hydrated first. Below are a few tips to consider, but as always, consult your health care provider for more individualized recommendations.

1. Aim to drink 4 oz of water for every hour you are awake. In addition to this enjoy milk/milk alternative and herbal tea for additional hydration. This will allow you to head into a workout well hydrated.

C83F0485-3910-48D6-BD7C-C6D246139EB9

2. For every 8oz of coffee add an additional 4 oz of water. For every alcohol beverage do the same…add an additional 4 oz. of water.

3. Drink 8 oz. of water before your workout; 8-12 oz. during your workout; and 8-16 oz. after your workout (in addition to 8 oz. chocolate milk as we talked about last week).

4. Notice signs of dehydration such as thirst, irritability, fatigue, headache, and nausea.

5. If you live in a hot climate, are pregnant or breastfeeding, or work in a forced air environment, your needs for water are higher than described above.

Until next time…stay healthy!

9FE01B1E-494E-49BB-8875-DEB75AC05B37

Toddler Backpack Essentials

When we head out for the day there are certain things that I always like to have packed in Rhett’s bag. Whether we are headed to preschool for him and work for me or to a play date or run errands together, the fact remains that toddlers needs are high! Lol. Rhett has a new back pack from Gabby Box and it truly fits everything perfectly!

Here are some of things we have been taking with us lately.

3FA9231C-0B01-4E61-99A6-70993408CD741) Snacks…all the snacks! I like to take some fresh fruit or veggies to offer first and then have some healthy prepackaged options as back up. Pictured here: halved grapes in a Wean Green container; whole grain chia cookies from My Super Foods, and a box of Sneakz Organic vanilla milk.

2) Spare clothes (and underwear). Rhett does not have many accidents and is a pretty clean eater, but if I don’t have back up on hand then I could be in trouble if anything happens. You just never know! Pictured here: shirt from The Blue Envelope and pants with elastic waist from Gymboree. Not pictured: spare underwear.

3) Indoor shoes. This is for the winter months. When we arrive in wet boots I like him to have a clean shoe option. Pictured here: shoes from StrideRite.

4. Books and activities. I never know when we will need to wait somewhere or if I will need Rhett to be occupied for a few minutes. I like to takes books that he can look at or we can read together, flash cards that we can work on our letters, numbers, and colors with, and a boogie board that he can draw on or practice his writing skills. Pictured here: flash cards from Kindergarten Tool Kit  

I hope that is helpful for you if you are entering into the stage of toddler back pack time. 💙

Fitness Friday: Sports Nutrition for Recovery and Results!

Let’s be honest, it can be HARD to make time for working out. But the benefits to physical activity are endless and the importance of fitting it in for our mental and physical health are paramount. When you carne out that time, you want to know you are getting the biggest benefit possible. Depending on when your workout is, and what type of workout you are doing, your nutrition surrounding it can really make a difference in your results.

Here are a few important tips:

Pre-workout snacks or meals (consumed about 1-2 hours prior to workout) should incorporate a long activing carbohydrate with a source of protein. Ideally they are low in fat and free of foods that cause gas. For example, avoid high bran cereals and certain fresh veggies such as broccoli, cauliflower, and Brussel sprouts if you are heading for a run or to a spin class in the upcoming few hours.
Good choices for pre-workout meal are:
• Steel cut oats with Greek yogurt and berries
• Whole grain wrap with almond butter and banana
• Whole grain pita with low fat Swiss, spinach, tomato, and cucumber
• Roasted sweet potato with chicken
Good choices for a pre-workout snack are:
• Piece of whole grain bread with natural peanut butter
• Homemade, low sugar granola with Greek yogurt.
During your workout, your body does not need additional nutrition as long as the aerobic part of your workout is less than 60 minutes. If you will have your heart rate up in the aerobic stage for longer than 60 minutes, then there are other consideration which I will discuss at another time.
Post workout (within 15 minutes of finishing), your body needs quick acting carbohydrates to feed the brain and central nervous system and also replenish your glycogen stores. It also needs protein to repair and support the building of muscle tissue. If you consume too much protein with inadequate carbohydrates, your body will use the back bone of protein to service its carbohydrate needs, instead of using protein for muscle building and repair. Therefore, you need to consume more carbohydrates than protein post-workout for the most efficient process. This is not a time to make your body work harder to get what it needs. Do what is recommended you ask??? Well, the answer is one that often raises eyebrows and questions… 1 cup of chocolate milk (or chocolate soy milk). Okay, so the response I get from almost everyone (who isn’t an RD) when I say this is….BUT IT HAS SO MUCH SUGAR!!!!!! Yes, it does have simple sugar, and that is the point! Post workout is one of the few times that we actually want to consume a quick acting sugar. Your body needs to know that you are there to nourish it. The key part here is not just consuming the chocolate milk, but also the timing. Research has shown us time and time again that consuming 1 cup of chocolate milk within 15 minutes of the end of your workout is best and contributes to the best results such as increased muscle mass, reduced muscle wasting, reduced overeating later in the day/evening, and overall a better metabolism. Recommendations from research would go on to say that we should consume another healthy meal or snack again within 60 minutes of consuming the chocolate milk.

Okay, so if you are wondering if there is another alternative that you could have instead…I am always asked for alternatives…then I will tell you this. The number goals are to have a 3:1 ratio of carbs to protein. Chocolate milk has 30 grams of quick acting carbs and 8-9 grams of complete protein. Soy chocolate milk has the same. I have been asked if Greek yogurt and berries is okay instead. My answer is that it is better than nothing at all; however, this combination has more fibre making it slower to digest. If you are choosing a protein shake or supplement, then the main thing is to determine how you can create these ratios. Perhaps use less protein powder to ensure that your ratios are 3:1 for carbs:protein.

I have worked with people from Learn to Run clinics to marathon runners, high school level athletes all the way to athletes in the NHL and CFL. At every level, the truth remains that if we feed our bodies adequately before and after workouts, we will optimize our outcomes. If this is different than what you are doing now, the question is…are you willing to give it a try? Are you interested in better results? Whether you are new to working out or you have been consistently active for years, I hope that this gives you a way to take your workout results to the next level!

Tips for Parents of Children with Allergies

Did you know that a child who has a food allergy is also more likely to have eczema and asthma? The more food allergies that a child has, the more severe their eczema and asthma will likely be. The top allergens associated with these are casein in milk, peanut allergies (including legumes), and eggs. If your child has a food allergy, even if not anaphylactic, it should be taken serious by all who are in contact with your child as it could cause a flare up in their eczema and/or asthmas along with other direct allergen related symptoms. Here are a few strategies you can use to protect them from exposure that could lead to gut discomfort, skin irritation, and breathing concerns.

1. Keep all allergen containing foods out of your home. Discuss the importance of an allergen free home with all members of the family, even from a young age. We would never want to make the child’s siblings feel that they are responsible for the child remaining safe; however, it is essential that all children in the home are educated on what can and cannot enter the home.

IMG_9171.JPG
2. Prepare a list for relatives of food items that cannot be in the home (or at least within reach) at times when you are visiting. You may also wish to list possible symptoms and negative outcomes that could result if the list is not adhered to.
3. Educate your child’s teachers and peers about the importance of the child remaining “dairy free” or “peanut free”. Let them know that you appreciate their help in keeping your child safe. You can add stickers to lunch boxes that help remind those in the lunch room that your child has dietary restrictions. I really like the ones from Mabel’s Labels.

7E3456AA-93A7-4703-919D-0791645FE218
4. Teach your child phrases they are comfortable saying at times that they need to decline a food. A phrase such as “thank you for offering, but that food will cause me to have trouble breathing”.
5. Create fun experiences and “treat” options with foods your child can safely have. For example, during holiday celebrations there are often milk filled treats. You can make Snow Pudding with coconut yogurt and shredded coconut for your dairy free child or Soy Butter cookies for your peanut free child.


I hope these strategies are helpful for you as you help to normalize the experience of allergy free living for your child.

This post was sponsored by Americord. All content was solely created by me, Noelle Martin RD

 

Foodie Mom Squad Feature

Eleven has always been a very special number to me. There are many significant events in my life that happen to correlate with that number. It’s not superstition or a lucky number, just something fun that I have noticed. I recently reached 11,000 followers on Instagram and I wanted to do something special to celebrate. I decided to ask 11 fellow “foodie moms” to answer three questions so that I could share them with you. I hope you enjoy meeting these inspirational, creative, and genuinely wonderful women that I have grown to appreciate so much in my life. You can click on their name below to find out what they said when I asked:
1) What inspired/prompted you to start your Instagram feed/blog?
2) What is something you have learned from another #foodiemom and applied to your own cooking/meal strategy/etc.?
3) What is a food or nutrition related goal that you have for 2018 for yourself or your family?
Joy from @lunchesandlittles
Ashley from @veggiesandvirtue
Jen from @drjencohen
Alyssa from @babyfoodideas
Kanchan from @chiefspicemama
Leigh Ann from @mydiaryofus
Kayla from @thefamilyfoodproject
Megan from @mamamakesfood
Heather from @heather_kidskitchen
Vivian from @dr.vivian
Kristy from @onmykidsplate