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.


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!



Vegan Chocolate Raspberry Muffins

To kick off the first day back to school/work routine I am sharing these moist and incredibly flavorful muffins. They are a source of antioxidants, probiotics, and omega3 fatty acids to help keep your family’s immune systems strong for cold and flu season! I used the new Sneakz Organic for an extra boost of nutrition. You can find more about it here.

1 cup whole wheat flour
1/2 cup Bobs Red Mill steel cut oats
2 scoops Sneakz Organic Chocolate Protein Powder
1/4 cup Manitoba Harvest hemp hearts
1 cup Silk coconut milk
1/3 cup unsweetened applesauce
1/4 cup Garden of Life coconut oil
1/4 cup honey (or coconut sugar)
1 banana
2 tsp. Cinnamon
2 tsp. Baking powder
1/2 cup fresh or frozen raspberries
1/4 cup pomegranate seeds (or other berry)

1. Mash banana, then add honey, applesauce and coconut oil and blend until smooth. Set aside.
2. In another bowl mix together dry ingredients. Add in coconut milk and banana mixture and mix until moistened.
3. Add berries and pomegranate seeds then mix again and pour into muffin tin.

Bake at 375 F for 20-22 minutes

BlackBerry Chia Pinwheels

One of my favourite holiday traditions is baking with my mom and kids. This week-end we took an old family recipe and made it dairy free by using coconut oil instead of butter. We also made it free of refined sugar and replaced some of the white flour with whole wheat and added a touch of omega 3 by replacing regular jam with chia jam. My mom was skeptical how they would turn out. I’m thrilled to report it was 100% successful. Here is the recipe.

1/2 cup whole wheat flour
1/2 cup unbleached white flour
1/2 cup Garden of Life Coconut Oil
1/2 cup coconut sugar
1 egg
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Several spoonfuls if blackberry chia jam (or your favourite chia jam/purée)

1. Blend all ingredients except the jam/purée and knead until it becomes a dough.
2. Place between two pieces of wax paper and roll into a rectangle. It takes a bit to get it all flattened out, but you will get there.
3. Remove the top piece of wax paper.
4. Add jam/purée in small amount spreading it into a thin layer to about 1/4” from the edges.
5. Using the bottom piece of wax paper to help you get started, roll the dough into a long roll.
6. Wrap it up in the wax paper and place in fridge for at least 4 hours. You can leave it there for up to 48 hours though.
7. When ready to bake, unwrap the roll and slice into 1/4” pieces. Place on cookie sheet or stone and bake at 325 F for about 18 minutes.

Until next time….stay healthy!

Finding Balance Between “the Cookies and the Carrots” of the Holiday Season

I am often asked how I handle holiday treats with my children so I decided a post was in order. The reality is that my main goal to create a healthy relationship for my children with food. So the choices I make surrounding food always go back to that. Here are a few things we consider when it comes to this topic.

  1. We want our boys to remember that their bodies still need the same base of nourishment that they need in all other seasons of the year. Treats are special and cannot cover the nourishment their bodies need. They are not to be consumed all day everyday. We talk about the fact that a treat is something “extra” we choose to enjoy. We encourage them to savour and enjoy treats rather than rushing through them. We also remind our chidren that they may not feel well if they have a lot of treats as they are not the main fuel for our bodies.  I often use the phrase “having more of that may cause your head, tummy, or teeth to not feel well”.
  2. Our boys are not given a treat or restricted from a treat based on if they are “good” or finish the food on their plate. The treat food is planned from the start as long as they feel like it. They are also given full option to save it for later if they are too full at the time it is served. It is not a “now or never” but rather a “when you wish to enjoy this”.
  3. We use “Division of Responsibility” to determine when and how much of a treat will be offered. The boys can decide if they will eat it and how much they will eat of it. If we are at a social gathering we chat about all the treat options and we let them know that they are welcome to choose one favourite OR share a few favorites with each other.
  4. We love to make and offer healthy, fun treats. Red and green fruit and veggie platters, berry cakes, green (spinach) waffles with red berries and yogurt, and snow men made out of pancakes and yogurt can be really fun and exciting for young children and yet still offer great nourishment. Involving them in the preparation takes it to a whole new level of excitement.
  5. Creating a fun food craft is another way that our children enjoy Christmas treats. They love to bake and decorate gingerbread men and cookies and although they have been known to take a few bites here and there, they tend to enjoy the decorating more than the eating. The reality is that creating joy from experiences rather than food sets them up much better in the long run.

These are just a few thoughts on the topic that I have. I hope it is helpful. Thank you for reading.


Feel free to share your thoughts below. I would love to hear your ideas on this topic.

Until next time…stay healthy!

Our New “Main Squeeze”!

Did you know that we are all recommended to eat one dark green vegetable and one orange vegetable every single day? I don’t know about you but some days that is a hard goal for my kids to meet. Some days they gobble up their meal and other days they aren’t fussy on it. Smoothies and purees are a great ways to fill that gap. A handful of spinach or the addition of a little roasted sweet potato is easy when blended with other tasty foods. I love to offer them with a whole grain muffin at breakfast or for a refreshing after school snack. I have wanted to send them to school with my twins but up until recently I haven’t had a means to do so.

Over the past few weeks I have been making smoothies and purées in the evening, then filling our Original Squeezes and freezing them overnight. I add them to the twins lunches and according to my son Wes (who would live off smoothies if I let him) “they melt just enough to eat but not enough to be messy”. Yay! That is exactly what I was hoping for. I have included Wes’ favourite smoothie recipe near the end of this post.


Other days I have been sending various combinations of applesauce/fruit purees including the most amazing apple/sweet potato/date blend which is Clay’s favourite. More on that soon. But first, if you haven’t heard of the Original Squeeze before let me tell you a little more about it. Then I have a few yummy recipes to share with you! 

The Original Squeeze was the first portable Squeeze container on the market. It’s sleek design allows you to pour your choice of smoothie, yogurt, or purée inside for your child to enjoy. I am fascinated by the fact that they stand up straight!!! This was huge for me…no spills! They are freezer and dishwasher safe and free of toxins, BPA, pthalatea, PVC, and lead and are dishwasher safe. Not only are these incredibly useful, they also have a cute design and helped us cut down on the environmentally unfriendly applesauce pouches we had been purchasing. 

I have been looking for something like this for a long time and am thrilled to share it with you. If you have been on the hunt for a way to take veggie and fruit packed purees and smoothies to the park or school, look no further! The Original Squeeze is perfect for the task. The Original Squeeze is available on and .

Now, as promised, here are a few of my kids favourite smoothie and fruit/veggie purees that help them meet those goals for green and orange vegetables. Keep an eye on my Instagram page for a giveaway coming soon and over the coming weeks for more smoothie and puree blends my boys love to enjoy from their Original Squeezes.

CHOCOLATE CHERRY COCONUT (aka Black Forest Cake Smoothie when I serve it to adults)

2 cups coconut milk (or less if you want a thicker smoothie)

1 cup chocolate coconut milk yogurt (I use the Yoso Brand)

1 banana

2 cups frozen cherries

1 large handful baby spinach

Blend and enjoy!


  1. Peel sweet potato and dice into small cubes (about 1/4″ thick) and place on baking stone or pan.
  2. Dice or thinly slice 2 apples and place on same stone or pan.
  3. Sprinkle with tumeric and cinnamon.
  4. Roast at 400 degrees F for about 25 minutes or until sweet potatoes and apples are softened.
  5. Place in food processor and blend with 1/4 cup pitted dates.

Note: If you have a Baby Brezza or another kitchen appliance that steams and blends, you can steam and blend all at once and skip with roasting process.

The addition of turmeric and cinnamon to this recipe are optional. They add antioxidant and blood sugar balancing benefits in addition to flavor; however, the puree is great without them too if you do not have them on hand.

As always, if you have any questions or comments, please feel free to comment here or send me a message through my Instagram feed. You can find out more about these squeezes and other amazing products from Elfe Juvenile Products on their website (, Facebook page (, and Instagram feed (

Until next time, stay healthy!




Five Tips for Travelling with Young Children

We have had the opportunity to travel with our children several times since they were born and each time there have been things that stood out to me as significant in our success. I have chosen to share the top five tips that seem to hold true in all vacations that we have taken, whether for 3 days or 3 weeks, by flight or by car.

1. Be as efficient with space and time as possible.

  • When packing, have 1-2 back up outfits that are for the actual travel days stored in Ziploc bags at the top of one of your bags so they are easy to locate. Make up a complete one for each child with a diaper/pull up/or underwear and socks. The reason for the Ziploc is to prevent you from rooting through your child’s main bag to find a diaper or underwear and new clothes if they have a diaper blow out, accidentally can’t wait for the next bathroom break, or get car sick along the way. You need a new option as fast as possible. Also if room permits, pack a towel that can be sued to clean up any bodily fluid that has come out of the child at a less than opportune time.
  • When packing your child’s main bag, pack in outfits so that you aren’t bringing clothes that you won’t use. Bring one outfit per day with 2-3 extra tops in case one gets dirty mid-day with a spit up for babies or at a meal for older children. I plan on sleepers or pajamas to last for 2-3 nights. If these get soiled, then they are easy to wash in a sink and hang to dry if needed. For bathing suits, it is nice to bring two so that you have a dry back up.
    Side note: Bring a small container of clothing detergent just in case there are laundry facilities or if you need to do a sink wash for anyone. If you do not bring detergent, you may be left without a good cleaning option OR using one that causes a reaction to your child’s skin. Children get used to the detergent we use and vacation is not the time to play with that.

2. Set yourself up for successful sleep.

  • Ideal beds: Determine ahead of time where and on what your child will sleep. There have not been enough beds for whole family in most places we have visited. For several years we travelled with three play yards which worked well. Then when our older two outgrew them, we started bringing air mattresses. They were time consuming to set up, took up a ton of space, and Clay slipped off of his several time each night making a huge THUD on the floor. I was determined there had to be another way. Recently I found the Regalo Tot Cots. I was thrilled when they sent me two cots earlier this summer and we have used them on several occasions over the summer including sleepovers at grandparents, “camp” nights at home, and most recently a two week vacation to a family cottage. The boys honestly LOVE them. They find them comfortable and very special to sleep on. They have slept over 12 hours each night that they have slept on them and truly no complaints going to bed. Wes has had a few mid-day naps on his as well. Each cot comes with its own sheet and we let the boys use their favourite blankets over them. I have washed the sheets and dried them on low heat and they came out really well. No change at all! My husband and I were also incredibly thrilled with the compact carrying case and the 3 minute set up and take-down. The cots accommodate up to 75 pounds so we will be using them for years to come yet and will be investing in one for Rhett soon too!
    If you have any questions about these cots, please feel free to comment below or email me. I would be happy to answer them.
  • White noise: Houses/cottages/hotels all have their own unique noises. Children are used to the ones in their own home, but may find foreign noises alarming. Using an app such as NoiseBox on your iphone or ipad works well to help drown these out. I actually use it when I am away at my bedside too!

3. Young children like “the familiar”. It is beneficial to bring along a few things that remind your child(ren) of home. For example, have them choose 1 stuffed animal, 3 small toys (and I mean small!), 1 book, 1 blanket, and 1 cup. When they are involved in this process, they can feel secure knowing they will have these things from home in less familiar or completely unfamiliar surroundings. Depending on the age of your child you may also consider bringing their usual bowls, plates, and/or cutlery. This is something that I always do.

4. Bring toys and books for the travel time and the “down times”.  This tip will not eliminate the “Are we there yet?”, but hopefully it will help reduce them. A few days before you leave, head to your local dollar store and purchase several small toys/activities that your child will enjoy. Wrap them up individually and offer a new one every 20-30 minutes. It takes them a few minutes to unwrap it, and then they enjoy playing for a while. It helps to occupy them and keeps you feeling sane. These are also great for down times on holidays between planned activities or when you are trying to keep children quiet in the morning before other people are awake. When we are visiting the boys grandparents I find the mornings to be on the long side and this is one activity that I use to keep them quiet. I usually take wrapping paper and just re-wrap some items from the car/plane ride. I also like to visit the library either before we leave or at our destination to offer the boys new and exciting stories.

5. Be prepared for adequate nourishment. The tips for this point vary based on your vacation. Here are a few ideas:

  • For a road trip, pack plenty of bulk snacks with small containers on hand to distribute little bits at a time. These small containers can then be used on the remainder of the holiday. I also always take our PlanetBoxes with us. I can use them in the car if we travel over a meal time or as a picnic option as part of the holiday. For a plane trip, space is a little more limited, so packing each child with a small multi-section container works well or a trail mix in one container. KIND snacks are a great compact option for travel as they are lower in sugar than most other packaged snacks, shelf stable, and offer satiety for children and adults alike!
  • When you are arrive at your destination, head to a grocery store to pick up healthy snacks that are ready to eat such as whole grain crackers, almonds, yogurt, Babybel cheese, apples, grapes, baby carrots, baby tomatoes, snap peas, etc. If you do not have access to a fridge, then investing in a “plug in” cooler is a great idea. We have one that we use in the car and in most places we stay that are part of a road trip. If you do invest in one of these, you can also do more grocery shopping at home which saves money if you are heading to a cottage/tourist town which can save a significant amount of money and also ensure you have any specialty items that you need. For our most recent trip, I made up a two week meal plan and purchased most of the groceries from Costco before leaving. We transported them using a plug in cooler and one additional cooler bag. I will be sharing this meal plan and the grocery list that goes with it in my next post.
  • If you need to eat out as part of your vacation, seek out any Groupon deals or “kids eat free” nights at local restaurants. There are several sites for this information. Here are two that we have used:
  • If you are at an all-inclusive, then that part is a little more straight-forward.

As I said at the start, there are many other tips that have worked on various vacations we have taken, but these are ones that really stand out to me. I hope that they are helpful for you on your next trip with your children. If you have other ideas, please share in the comments below. We are all in this together and I love learning from you too!





Until next time…stay healthy!

Heart Healthy Pasta

My boys LOVE pasta but I often worry that the meal will not offer enough protein and vegetables so I have come up with several blender pasta sauces so all their nutrition needs are met in one simple bowl. Here is one I developed last weekend that was a huge hit so I wanted to share.

The tomato base offers lycopene which is a cancer fighting antioxidant.

The hemp hearts offer a source of complete protein which means all essential amino acids are present and a source of omega 3 fatty acids which are wonderful for growing brains in children and promoting heart and mental health in adults. They also act as an anti-inflammatory.

The feta cheese is a lower fat cheese that offers a creamy texture and taste and a source of complete protein.

Nutritional yeast offers a cheesy flavour as well and a great source of vitamin B12.

Spinach and kale are packed with nutrition!!!


1 jar low sodium pasta sauce (any flavor is fine)

1/3 cup Manitoba Harvest Hemp Hearts

1/2 cup feta cheese, crumbled

1 Tbsp. nutritional yeast

1-2 large handfuls of spinach or kale


Blend in a blender and pour over pasta. I have a vitamix and blend my sauces on the soup setting to warm them up but this is not necessary if you don’t have a blender that heats.

Hope you and your family enjoy this as an easy meal sometime soon!

Until next time…stay healthy!


Red Curry Bean, Lentil, and Vegetable Stew

May has started out wet and chilly where we live which is keeping me interested in making warm soups and stews. I developed this recipes recently and it is not only packed with nutrition but also a ton of flavor and a bit of heat to warm you right through on a cold wet day. If you like curry…this is a must try!


2 cups dry mixed beans

1 cup red lentils

3 cups vegetable broth

2 cups coconut milk

½ red cabbage

1 sweet or red onion

3-4 large celery stalks

2 yellow zucchinis

2 green zucchinis

1 Chinese eggplant

3 Tbsp. Avocado oil (split into 2 portions)

2 Tbsp. nutritional yeast

1 Tbsp. red curry powder

1 tsp. paprika

1 tsp. cinnamon


  1. Rinse and drain beans and lentils and then soak in warm water for 2-3 hours. Once beans are ready, you can move forward with the rest of your recipe.
  2. Dice onion and place at the bottom of a large pot. Sautee the onion on medium heat in 2 Tbsp. of the avocado oil. Add diced cabbage and celery as you have it ready. Once they are softened add diced zucchinis and eggplant and stir together.
  3. In a separate dish mix together red curry powder, paprika, nutritional yeast, cinnamon, 1 Tbsp. avocado oil, and stir together. Then add this into the pot. Once all vegetables are coated well, add the beans and stir thoroughly.
  4. Add the vegetable broth and stir and then let simmer on low for 1 hour stirring every 15-20 minutes. Add coconut milk and let simmer for an additional hour (or more) until it reaches desired thickness and beans are to desired softness.

My favourite way to enjoy this stew is heated and topped with dollup of coconut or vanilla yogurt. It would also be great warm or cold in a whole grain wrap!

Until next time…stay healthy!

Mixed Bean and Barley Vegetable Stew

This is a simple vegan recipe that makes a nice stew allowing for versatility of its use. It can be consumed on its own, on top of rice or quinoa, on top of a salad, in lettuce wraps, or pureed with a bit more liquid and eaten as a soup. So whether you were hoping to find a recipe for meatless Monday, Taco Tuesday, Wellness Wednesday, Thrifty Thursday, Fast Friday, Soup Saturday, or Stay-at-home-Sunday…this recipe could fit them all! My favourite way to enjoy it is on top of a spinach salad with a dollup of tzatziki on top and a sprinkling of The Chicago Spice House Moroccan Seasoning.

Bean Barley Stew


1 cup lentils

2 cups mixed beans

1 cup barley

2 cups sliced mushrooms

2 zucchinis, diced

1 red onion, diced

1 cup vegetable broth

1 cup dry white wine

1 cup water

2 Tbsp. nutritional yeast

1 tsp. truffle or sesame oil


  1. Wash, drain, and then soak the lentils and beans in warm water for 2 hours.
  2. When read rinse them again and place in a pot. Add barley, fresh water, broth, and wine (or additional broth).
  3. Heat on medium and add in the remainder of the ingredients. Keep at a rolling boil for 30 minutes, then reduce heat to low and let simmer for about an hour or until liquid has boiled off. Additional spices or herbs can be added during this time or at time of serving is a variety of flavours is desired.

Until next time…stay healthy!




Milks…are they all the same?

Another topic that I was asked about “taking the fight out of” was the topic of milk. Now this is a big one but I am going to try to tackle it. The truth is that the variety of milks out there have many similarities, but important differences as well. This post is not meant to sway you to include or not include cow’s milk in your diet or your child’s diet. It is simply meant to inform you of the differences in the milks and the nutritional requirements that we are trying to meet with milk and milk alternatives at different life stages.

Cow’s milk: Cow’s milk contains 2 main proteins: casein and whey. It also contains lactose which is a sugar made up of glucose and galactose. There are many micronutrients that naturally occur in cows 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. Milk comes in various fat levels. 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 development in children and choosing a lower fat milk product at this age would take away from the fat in their diet. For a child who is allergic to casein or lactose intolerant, breast milk or a non casein based formula is best until 2 years of age. For children ages 2 and up, 2% milk is a good choice as it has sufficient fat. Ideally children 2 and up are drinking 16 oz of milk per day…no more, no less. So what about children who are allergic/intollerant to casein, lactose intolerant, or vegan? Well that is when it gets confusing. I am going to try to “take the fight out of milk choice” for you now.

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 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 nest 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 protein and omega 3 and just add to the creamy nutty flavour that is already in coconut milk.

Two other milks that I am commonly asked about 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.

One other thing to consider is that a pure whey protein powder that is casein free is a nice complete protein alternative for a child that needs casein free but can handle whey.

I hope that this information is useful and as always, please comment below with any questions. If you want to read about our journey to dairy free with Clay, you can do so here.