The Baby Buddy Sonic 360 (aka our new favourite toothbrush)

Oral care is a high priority in our family. I started brushing the boy’s gums at least twice a day with a soft facecloth after breastfeeding at an early age, and as soon as we saw that first tooth, we started brushing it gently right away. When they had several teeth we started flossing and have been very conscientious about brushing their teeth for 90-120 as least once each day. We try for twice but I will admit it does not always happen. One thing that has always bothered me about brushing their teeth is that we don’t know how the pressure feels. We can’t 100% know if we are brushing hard enough or too hard. I had been on the lookout for an electric toothbrush that would work well for them and was thrilled when I came across the Baby Buddy Sonic 360 ! Baby Buddy was generous to send me one to try and I can honestly say this is exactly what I have been looking for!

The Baby Buddy Sonic 360 lights up and is very soft. Now this may not seem like a big deal, but for me it is. Despite our efforts to make teeth-brushing an enjoyable time, the boys have always been reluctant. To be honest I cannot blame them. I wouldn’t love someone else shoving a toothbrush into my mouth every day either. Cue the fun lights and soft bristles of the Sonic 360. They love watching the colours in their mouth as we brush and there is not pressure on their gums to push back on.

As the name suggests, it has bristles all the way around so we do not have to make sure the toothbrush is a certain way in my boy’s mouths. No matter how we hold it, it will hit their teeth. Also, this allows for more independent brushing. We have been doing the evening brushing with toothpaste and allowing the twins to do their own morning brushing with just water. It is good practice for them and I feel secure that the toothbrush is doing the work without the twins needing to apply any pressure. Also, unlike adult electronic toothbrushes, it is very quiet which has been important for our youngest who was frightened by others that we tried and it does not spray water everywhere which prevents a big mess if they pull it out of their mouth without turning it off first.

Another thing that drew me to this toothbrush is the design of one holder and several heads. We have labelled the heads for our kids but only have to store one base. This is a wonderful improvement to having several toothbrushes in one drawer!

Baby Buddy is a wonderful family run business with a heart for helping parents by providing the quality products we are looking for! For more information on this and other Baby Buddy products, you can visit their website: www.babybuddy.com or find them on Instagram (@babybuddyig), Facebook (@babybuddybear), or Twitter (@babybuddybear).

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!

Ingredients

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

Instructions

  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!

Ten Tips for the Toddler vs. Veggies Standoff

The theme for Nutrition Month in Canada is “Take the Fight out of Food”. I asked my Instagram followers for suggestions on what they would like to have the “fight” taken out of when it comes to food and the top request was information about toddlers eating vegetables so that is what this blog post is focusing on. The tips that I mention can be used for older children as well though!

Tip 1: It takes up to 20 exposures to a food before a child knows if they actually like it. An exposure can be seeing the food on a plate, helping to prepare the food, touching the food, tasting the food, and/or actually swallowing the food. For example, a child may help to tear spinach leaves up but never ingest any…this is an exposure. A child may pick up a iece of broccoli and touch and top feeling soft and spongy and the bottom feeling firm. This is an exposure. I child may lick a piece of watermelon but then set it back down. This is an exposure. Continued exposures in a safe, non pressured environment are is one of the best practices that will lead to a “well rounded eater”.

Tip 2: Do not get caught up in meals vs. snacks. Ideally we will capitalize on our children’s hunger and offer veggies at their “hungriest/most alert” times. Put a veggie tray out mid morning while you play and enjoy some veggies with them. Or have one ready for when they come home from daycare or school and you may find that more veggies are consumed than ever would be on their supper plate. Perhaps your children are hungry in the car on the way home from school or day care…this is a perfect opportunity for some diced peppers and sliced cucumbers!

Tip 3: Include your children in grocery shipping and meal prep. There are a lot of fun ways for children to help in the kitchen and many of them surround veggie prep. You can see a more extensive list here.

Tip 4: Offer dips. Children LOVE to dip. Whether it is hummus or Greek yogurt or tzatziki  or your favourite homemade salad dressing…kids LOVE to dip!

Tip 5: Help your child sort their thoughts out. When you child expressed that they do not like something, it could be more that they are worries what it will taste like and or feel like and do not feel safe to take the risk of trying it. We have had lots of fun in our house with “Today I tried…” which creates a non-pressured adventure of trying new things. You can find out more about that here.

Tip 6: Recognize “normal” behaviour. Food jags will occur and are expected. This means that young children love a food one day and hate it the next. This is most typical from ages 15 to 36 months, but certainly can still happen in pre-school years. It is part of normal development and one of many ways that these adorable tiny humans can drive parents crazy by exercising their autonomy and reaching to see where limits lie. The truth is that the best thing we can do is support our children in this journey. The “division of responsibility” is key to dealing with food jags and “picky eater” behavior in general. It is our responsibility as parents to offer healthy food throughout the day. It is the child’s  responsibility if they will eat it or not. child’s responsibility if they choose to eat. That means ideals no filler foods like gold fish and puffs and ideally no “short order cook”. Children will soon learn that no other options are coming, so they may want to eat what is in front of them. This process can take time, and there may be some meals that end up in the garbage, but overall it leads to well rounded eaters and that is the ultimate goal for well rounded nutrition.

Tip 7: Please do not use food as a reward or give punishment around food. A child who is lead to believe that they are “good” or “bad” with relationship to food may end up on the path of emotional eating. If a child does not eat their broccoli, this is not grounds for punishment. And if they do, this is not ground for “deserving” a brownie. When it comes to eating healthy food, a kind word of encouragement is great but there is never need for feelings of guilt of reward.

Tip 8: Lead by example. Are you eating vegetables in front of your kids? Are you reaching for them while you make supper? Are you sitting with your children at lunch and eating a salad? Even if it does not seem like it, your children are watching EVERYTHING you do. Whether it is putting your coat away, making exercise a part of each day, eating your vegetables, or sitting down to pray. They see it all and the best thing we can do to teach our children is lead by example.

Tip 9: Try smoothie bowls. This isn’t a direct means of having the child eat the whole food, but it is still a way to introduce flavours and increase a child’s intake of new foods. Trying a green smoothie bowl may help the child feel more comfortable to try other green foods.

Tip 10: Last but not least, realize that every child will have a few “I don’t like foods”. I know I do and you likely do as well. Just keep offering all foods and over time it will become obvious which ones are starting to stick and while ones may be “off the table”.

So, in summary…we are looking to offer veggies at times when are children are most hungry; avoid taking up space with “filler foods”; involve children in meal prep; keep meal times low stress and focus on the bigger picture; offer all members at the table the same foods (no short order cook); and last but not least lead by example. And please…DON’T GIVE UP…you are doing a great job!

I hope that his is helpful for you. As always, feel free to ask any questions in the comment section or on my Instagram page.

Until next time…stay healthy!

 

Go Green!

Well it’s St. Patrick’s Day and to an RD, that means all great green foods come to mind. Move over green beer! We have SO much more to offer the body. And not just on March 17th….EVERY DAY!!!!

Here are 10 green foods that I would encourage you to have on your weekly grocery list and some fun suggestions on how to incorporate them into your intake.

Spinach, Kale, and other dark leafy greens are great as a salad base, wrap filler, and smoothie booster. These power foods are packed with nutrients including iron and fibre. While they are incredibly high in nutrient density, they are low in caloric density. Try to have at least two handfuls each day!

 

Broccoli is amazing steamed, stir fried, roasted, or chopped on a salad. Don’t really like the flavour? Try topping with  squeezed lemon, olive oil, or a little grated cheese. Broccoli is a great source of calcium and fibre among other nutrients and is an easy one for kids to dip so a welcome addition to everyone’s snack or meal plate!

Green peas are not only packed with vitamins, minerals, and fibre…they are also a source of protein. Add these to pasta sauce, rice, soup, a salad, or as a side to any meal. The frozen version of these is an easy vegetable to have on hand and favourite of many children.

Honeydew is a delicious green melon that provides a refreshing vitamin packed snack for all ages and can be added as a juicy topper to salads, cereal, and/or yogurt.

Matcha powder is a green tea powder that is packed with antioxidants. It can be added to water or your choice of milk and served hot or cold. As part of a smoothie it can be paired with milk, yogurt, veggies, fruit, and more. My favourite combinations are:

1) coconut milk, banana, key lime, and matcha

2)coconut milk, spinach, pineapple, agave, and matcha

Green peppers are packed with vitamin C among other nutrients and make a quick and easy snack, wrap addition, salad topper, or side to any meal when roasted alone or with other veggies.

Green beans and snap peas are examples of other high fibre and nutrient packed vegetables that can be served fresh, steamed, pan fried, or roasted. These are most commonly served as a side….but these also make an amazing crunchy snack. If your kids aren’t big on vegetables with their meal…try putting a few green beans or snack peas out ahead of the meal and they may just disappear in no time!

Green grapes…serve them fresh with cheese or almonds for a refreshing and satisfying snack. Or cut them in half and freeze to serve frozen in the summer for a refreshing snack that doesn’t have the sugar of a Popsicle!!!

Green apples have that sour crunch that leaves your mouth watering for more. I love mine dipped in vanilla green yogurt or paired with Swiss cheese. My kids prefer them spread with peanut butter. They are also an amazing option for adding crunch to salad. What is your favourite way to eat them???

Last but not least…AVOCADO. You knew this one was coming! If you follow me on Instagram you know we go through several of these every day! My kids will eat diced avocado with any meal and I to be honest I do too. Whether it is mashed, mixed with a little lime, and spread into a wrap or toast. Or diced to finish off a soup or salad or just as a side. This omega 3 packed fruit is one of the most important foods you can eat in a day!

So…are all of these on your grocery list each week? If several are missing…what is one you can add for the next time you go shopping?

Until next time…stay healthy!

Pi Day Pie Smoothies

Happy Pi Day!!! Yes, that’s right…its 3/14. Now before you go and grab that piece of pie, let’s see if we can make a smoothie that is equally enjoyable! Want to eat it with a spoon? No problem. Just cut the milk in half and make it a smoothie bowl!

I have a few pie favourites…apple, coconut, berry, peach, lemon mirangue, and cherry are all high on the list. I am really not a big “dessert” person though. Really, who needs all that extra sugar when we have fantastic tasting fruit?! Perhaps you want to skip and pie and the smoothie and enjoy the fruit as it is. That is an amazing plan too. But in case you want to add a little extra flare to your snack today…here are a few ideas…and some have an extra punch of veggie power too!!

Coconut Cream Pie Smoothie Ingredients

2 cups Unsweetened Coconut Milk

1/2 cup Coconut Yogurt (or vanilla Greek yogurt if you cannot find coconut milk yogurt)

1 Banana

1 cup frozen pineapple

1/2 cup shredded coconut

2 Tbsp. Manitoba Harvest Hemp Hearts

 

Peach Pie Smoothie Ingredients

1-2 cups Almond Milk

1/2 cup vanilla Greek yogurt

1 cup frozen peaches

1 cup frozen mangoes

2 Tbsp. Manitoba Harvest Hemp Hearts

 

Cherry Chia Pie Smoothie Ingredients 

1-2 cups soy milk

1 banana

2 cups frozen cherries

1 cup spinach

1/2 Tbsp. Agave

2 Tbsp. Chia seeds

 

Apple Pie Smoothie Ingredients 

2 cups almond milk

1/2 cup vanilla Greek yogurt

2 apples

1/2 tsp. cinnamon

1/2 cup diced carrots

1/4 cup oatbran or steel cut oats

 

These were all tested in my Vitamix but should work in any blender

Well this list could go on and on but I will stop here. Hopefully this gives you some fresh and nutritious alternatives to the traditional pie on pi day.

Until next time…stay healthy!

Its National Registered Dietitian Day…so what exactly is an RD???

I am often asked what the difference is between a Nutritionist and a Registered Dietitian. I decided that Registered Dietitian Day was a perfect day to chat about this.

The bottom line is that Registered Dietitian is a qualified and regulated health professional with a regulated title, and just about anyone could choose to call themselves a “nutritionist”.

Okay, so why does that matter?

Well, an RD is registered with a College of Dietitians…similar to the College of Physicians or College of Nurses, etc. We are held accountable for our actions and also required to go through an assessment and set goals each year and follow up each year to ensure we are staying on track with professional conduct and development. We also are required to have malpractice insurance. A nutritionist does not have anyone that they are accountable to. If they were to give inappropriate advice, there would be no recourse.

What is the education requirement to become an RD?

RDs must complete a 4 year Bachelor of Science followed by a comprehensive dietetic internship and/or obtain a Masters of Science. Following this, the individual must write an exam and pass this exam to be registered with their college. I am a member of the College of Dietitians of Ontario. If I were to move to Alberta, I would need to re-write the exam to be accepted into the College of Dietitians of Alberta. The same would be true if I moved to any other country in the world. I would need to write the exam for that country’s College of Dietitians.

Dietitians are experts in nutrition and have guiding principles for counselling and overall conduct. Nutritionist is more likely to suggest more extreme measures and typically will not have as broad an understanding of overall health, as they are not truly a health professional.

I hope that this helps to clarify if you have ever wondered about this topic. Feel free to email me anytime if you have further questions.

Until next time…stay healthy!

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Promega Banana Muffins

Looking for a breakfast or snack food packed with quality protein and omega 3 fatty acids? Look no further! These muffins are packed with nutrition and flavour AND have no added sugar!!! You can also “dress them up” as I have in the picture above. This mini version of the muffin is topped with Yoso Chocolate Coconut Milk Yogurt and a raspberry. You could also use Greek yogurt and/or any other fruit you and your little ones enjoy!

Ingredients

1 cup oats (ideally steel cut quick cooking oats)

1 cup whole wheat flour

1 cup unbleached white flour

¼ cup Manitoba Harvest hemp hearts or Baby Brain Organics

¼ cup chia seeds

½ Tbsp. baking powder

½ Tbsp. ground cinnamon

1 cup bananas (about 3 large bananas)

1/3 cup unsweetened applesauce (or alternate fruit puree)

1/3 cup canola oil

1/3 cup Greek yogurt

2 eggs

½ Tbsp. vanilla

Instructions

  1. Mix dry ingredients together and set aside.
  2. Mash bananas and beat eggs then add these together along with applesauce, oil, yogurt, and vanilla.
  3. Add the dry and wet mixture together and stir until moistened, but do not over-stir.
  4. Spoon into muffin pan and bake at 375 degrees F for 14-17 minutes for mini muffins and 22-28 minutes for “regular” size muffins.

Makes 18 regular size muffins or 36 mini muffins.

Feel free to add dried fruit or nuts for added nutrition and flavor too!

Until next time…stay healthy!