It’s the holiday season, which means stress for most. Whether it’s the shopping, or entertaining, spending time with your least favourite family members or running between holiday gatherings, it’s a new level of busy and stress usually follows.

Most holiday parties that I go to involve getting myself and the kids out the door by a particular time, cleaned up, dressed, with two matching socks on. That in itself is a whole load of stress before navigating the party dynamics!

Here are some top tips to keep you sane this holiday season:

Take a deep breath.

Whatever is thrown at you will pass. You get to choose how you respond to what’s going on so take a deep breath and let it go.

Don’t overbook.

You don’t have to say yes to every social gathering and obligation. Saying no is good for your health. Choose your priorities and let the rest go. You really don’t have to do it all (and yes I’m still working on this one too).

Start with raw fruit or veggies.

When you sit down to eat, chose raw fruit or veggies to nibble first. They contain their own enzymes and will aid digestion. This will help your body to absorb more nutrients. It’s always faster to grab a banana or apple to munch on when you can anyway.

Try digestive enzymes.

Support your body’s digestive system and give it a bit of a break from breaking down all that food (which can get heavy at holiday parties). Take these at the beginning of a meal as they contain what your digestive system should be producing. We can order these for you. Just email us for more details!

Don’t neglect your workout routine.

Exercise is known as a powerful fighter of holiday weight gain, but it is also an important stress-buster. When things get busy, it is even more important that you stick with your workout routine. Don’t wait for the New Year! Mix cardio with weight training or try a yoga class. Aim to work out first thing in the morning. It’ll give you more energy, balance those stress hormones and release feel-good endorphins. And you can’t bail on it because it’s done!

Get some of sleep.

Let’s face it, sleep is the foundation of our health and it supports every part of our body, including the digestive system. Nothing works well when you are surviving on a lack of sleep. I feel crabby, lose patience and don’t cope when I’m getting 5 hours a night. It messes up my hormones and digestion. Take one or two nights and get your head down on that pillow two or three hours earlier than usual. A 20 minute power nap also does wonders. Set your timer for 25 minutes to allow a few minutes to fall asleep and one or two to wake. You’ll be amazed at your productivity afterwards. And no groggy feeling either.

Set better conditions for eating.

Grabbing something and eating in the car, by your computer (as I’m doing right now) or making a meal of the party canapes isn’t ideal. Remember that when you are under stress, your digestive system shuts off. Sit when you can. Think about eating and take a few deep breaths before you tuck in. Limit multitasking and don’t eat on the run. If you find holiday gatherings really stressful, eat alone in a quiet place a few hours before leaving.

There may not be a way to completely avoid the stress of the holidays but I hope the above tips might help both you and your digestive system to cope better so you aren’t missing out on important nutrients. Looking for a powerful snack to fuel you through the rush? Take a look at our best snacks post.  Click HERE for a healthy Granola Bar Recipe and HERE for a yummy popcorn recipe!  Also if you are interested in healthier holiday baking try out these tips, HERE!

Watch our video that will put you on the right track to a more festive holiday season. It includes tips, tricks and fun activities for the kids as well as how to help stay healthy throughout this very busy time!

In this study, which made headlines in the Globe and Mail, researchers said that LBW babies are more likely to end up iron-deficient and may need more of the blood-building nutrient for catch-up growth.

Going on the idea that smaller babies may not have as much stored iron as other babies, the researchers gave babies born at less than 5 pounds 8 ounces a drop or two of iron every day for six months. Then, off they went for 3 ½ years at which point they were brought back in for a repeat measure of IQ, and a survey about their behavior.

No relationship between IQ and iron supplementation was found, but parents of LBW babies who did not receive iron drops reported more behavioral issues such sleeping problems, anxiety, attention issues and even depression in their pre-schoolers.

Thinking back to my first baby, I do recall him becoming a pickier eater who refused meat and ate very few iron-rich foods for weeks on end. When his iron levels turned out to be low, I bumped up his levels temporarily with a supplement, just until his appetite returned. (Ferrous phos tissue salts are a great form of iron, but please consult a registered nutritionist or naturopath to avoid giving an incorrect dose to your child.) With more balanced eating, sleep improved and crankiness subsided.

So, like many minerals, adequate intake of iron can help make for a happier baby. But, do small babies under 6 months need a supplement?

The issue with iron is its absorbability.

Iron has its highest absorption rate from breast milk—the vitamin C and high level of lactose in breast milk, as well as the proteins lactoferrin and transferrin, help increase its absorption. Lactoferrin and transferrin also bind to iron, keeping it safe from any bad bacteria in the intestines.

Bad bacteria thrive on unbound iron. Any yeast or bacteria living on your baby’s gut can steal certain forms of iron and use it to grow more colonies. (You can read more about this in the Sprout Right book)

If you can exclusively breastfeed your small baby until they are ready for solids, then give foods with highly absorbable iron, while keep bad bacteria at bay with probiotics (like HMF Natogen http://www.sproutright.com/store/supplements), you may be able to prevent deficiency and its associated behavioural problems without an iron supplement.

That’s my take on the issue.

How much did your baby weigh? Were you advised to supplement with iron to encourage catch-up growth?

Enough is enough.

This year hand the lunch making responsibility over to your kids! Yes, they can do it.

Guidelines of what must be included gives kids a way to be creative with their lunch. Even if the idea of them holding a knife is terrifying, there are ways to manage prep and keep all 10 fingers in tact.

Logan, age 9, and her sister Hadley, age 7,  have been making her own lunch for the past year and has some tips for kids to get busy in the kitchen alongside mom or dad to make lunch the way they like it.

1. Use a small paring or steak knife. It’s not too big or too small, but sharp enough to cut through a carrot.
2. Try peeling carrots for practice. I try to get long peelings from carrots, but make sure you do it away from you, not towards your fingers.
3. Gadgets like apple slicers and melon ballers make taking sliced or balled fruit much easier. And it’s fun to use.
4. I have my own wooden spoon for stirring soup, use my favourite spatula for flipping my grilled cheese and a big spoon with holes for taking gnocchi out of the water once the float to the top.
5. When I have to use hot water or the stove, I make sure mom or dad are right there so I don’t hurt myself. I burned myself once, but it didn’t hurt after we ran it under cold water.

How to Build A Great Lunch

Lunch must have a fruit or vegetable, protein and carbohydrate to for sustained energy from lunch to the last bell. Some essential fats from fish or seeds would be an extra brainy bonus.

Protein – used for every just about everything the body does. From growth and repair to providing the building blocks for digestion, immune complexes to fight off flu and colds, protein is what helps energy from carbohydrates last longer.

Found in: meat, fish, poultry, dairy products, soy products, pulses, beans, eggs, legumes, millet, amaranth, quinoa, nuts, and seeds

Carbohydrate – pure energy in every bite. Provides fibre, vitamins and minerals.

Found in: grains and cereals (bread, pasta, oats, wheat, and rice), vegetables, fruits, beans, and pulses

Here are a few examples of what Logan likes to make for lunch.

Rice wraps – packed with veggies that mom likes, noodles that I love and protein to keep me going longer. They are so fun to make and all the kids at school want to know what I have.

Noodles and sauce with sprinkle cheese – I make this all the time. I often add in leftover chicken, maybe ham and make different noodles to keep it interesting.

Leftovers – sometimes when I really like dinner, I take that the next day for lunch. Mom makes great chicken and baked crunchy sweet potatoes, so I always take that.

Bagel with honey and tahini – when we are really rushed, a bagel with honey and tahini (sesame seed butter – check with school first) does the trick. My sister likes cheese so she has a muffin and cheese.

She has some more tips for your kids:

– Get your lunch ready after breakfast but before you get dressed for school.

– Make sure you have lots of different size containers. Pickles don’t fit well into square or round ones.

– Always pack a fruit or vegetable. I love green beans, sugar snap peas and sliced peppers.

– Have a back up lunch bag. Sometimes thing spill in my lunch bag.

– Agree with your mom or dad that you they are going to make your lunch once a week. Mom makes mine on Fridays – and she packs me a cookie too.

Give your kids the responsibility of at least planning lunch with you so everyone knows what’s coming.

We’ve made a Smart Kids Breakfast and Lunch Meal Plan available here to give inspiration, recipes and a meal plan of what to eat for breakfast and lunch that’ll have that first report card singing with A’s!

Does your child make their own lunch?

Summertime Picnic

Eating outside and the warm weather is such a pleasure. I wish having friends over for supper on the patio, drinks in hand and the kids playing in the backyard could happen all year round.

We recently headed to High Park for a family picnic. My husband packed up the food and barbecue, I packed the toys and off we went.

Here’s what was on the menu:

Turkey burgers – ground turkey was lurking in the back of the freezer so my husband defrosted it, mixed in some mustard, onions and fresh herbs.

Fenwood Farm organic chicken hot dogs – a new one for us this year, my daughters like that they are thin and enjoy eating them with a bun. They usually have sausages from Butcher By Nature, but they are a bit big to navigate into a little mouth with a bun.

Corn on the cob – wrap in tin foil with some butter and fresh herbs.

Skewers – parboiled baby potatoes and fresh peppers.

We brought along an oil and vinegar dressing for the potatoes and peppers, mustard, sliced pickles and barbecue sauce for burgers and dogs, our new favourite corn condiment–lime and paprika and homemade lemonade.

There’s something about a charcoal barbecued meal that tastes of summer. I never want it to end.

Homemade Ice Cream

Desert was packed in a cooler bag with four ice blocks. Here’s what we made along with a video of how the kids can make it with you.

We’ve made this recipe all summer with a variety of fruit. With peaches-a-plenty now, that’s next on our ingredient list.

I’ve recently learned that Harmony cream (use whipping cream in this recipe) packs a mineral punch from the cows being grass and hay fed instead of corn and soy based feed. It comes in 250 mL cartons, perfect for one batch of ice cream.

Berry Maple Ice Cream

3 cups berries of your choice (can be previously frozen, partially defrost)
3/4 cup maple syrup
1 cup whipping cream (organic if possible)

Puree berries with a hand blender or food processor. Add cream and maple syrup to combine. Pour into ice cream maker and leave to churn for 20 minutes or until frozen through.

So before the mornings become dark, that fall wind starts blowing, head out with the kids and make the best of the last days of summer!

What’s your favourite food to barbecue?

We eat these weekly. I love that they make a big enough batch for dinner, lunch and some leftover to freeze. While other fish cakes that I’ve made in the past crumble and fall apart, these keep it together. I’ve made toddler fish cakes in the Mommy Chef classes for years with potato and they love them. It’s time for a new fish cake. If you didn’t read it below, you wouldn’t guess they contain oats.

Give this fast and easy recipe a try and share how they went.

Fish Cakes

Makes 8 servings

Tip: A favourite dip or sauce is the perfect accompaniment to these delicious fish cakes. They aren’t fishy, but super tasty eaten warm or cold. This makes a large batch, perfect for freezing.

2 large eggs, lightly beaten

2 tbsp fresh lemon juice

oil for pan-frying

lettuce, tomato, red onion (and other toppings)

Mash all the ingredients together in a bowl. Heat oil on medium heat. Form into patties and pan fry for 5 minutes per side until golden. Serve on a whole grain bun with lettuce, tomato and other favourite burger toppings and condiments of your choice.

*recipe from Super Charge 2012 Meal Plan

I prefer my fish cakes with a side salad, but you could serve on a bun, in a pita or make a sausage shape to fit in a wrap. Top with sunflower seed sprouts, tomato, arugula or any other favourite topping.

How do you like yours? Did the kids go for it?

Depending on the age of your child or children, heading out to a gathering of work colleagues, distant family members or friends of friends might make you gulp as you watch Johnny tip is bowl of dinner over the edge of his high chair. How on earth are you going to keep him under control enough, keep his wandering hands from sampling every dish on the buffet table, or worse pull the table cloth off the table along with every meatball and deviled egg (you know what I mean—you’ve seen it in the movies).

I’ve got some suggestions for you that have helped me survive possible embarrassment from my kids:

1. Don’t go with any expectations that that she’ll eat anything at the gathering. If it’s a family get together and Aunt Trudy’s famous spicy meatballs are being served as a main dish, your kid is going to go hungry and worse, be crabby.
2. Feed him before you go. Serve a slightly later lunch if attending an afternoon party along with a snack en route. A full belly should lessen the need to dip fingers in the double Brie, and the hunger induced melt down as the afternoon goes on.
3. Ask the host what’s on the menu. If you need to bring some snacks from home and it seems appropriate (depending on how well you know said host), it might be worth a mention.
4. Talk about what’s likely to unfold before you go. Explain who’s who and those that need special attention and hugs such as great grandmother.
5. If you know it’s going to be boring, without any other kids to keep yours occupied, take along something quiet to do like crayons and paper, a favourite book or a quiet, non rolling toy to play with (you wouldn’t want to be responsible for it getting under Uncle Bert’s foot and him landing on his behind!)
6. Avoid any gathering at naptime unless it’s at your home and he can sleep in his crib and the bedroom is sound proofed. You are asking for trouble if that nap is missed, cause you’ve been there and lived it. No nap = misery. There’s not way around it.

And lastly, never be afraid to leave. If you’ve got young kids and you can’t enjoy yourself because they are underfoot, out of control and you are loosing your mind, just excuse yourself, wish everyone a happy holiday season and head out.

Here’s a fantastic snack recipe to make in advance and feed to your wee one on the way. Although they are called “Go-Faster Granola Bars” I promise, they won’t instantly become an Energizer bunny!

Go Faster Granola Bars

These wholesome granola bars are packed with slow-releasing carbohydrates and healthy fats to keep your toddler going longer.

1 cup Nature’s Path Millet Rice Flakes cereal 250 mL

1 cup whole rolled oats 250 mL

¾ cup dried fruit (raisins, chopped dates, apricots) 175 mL

¼ cup sunflower, pumpkin, or sesame seeds 50 mL

¼ cup chopped almonds 50 mL

½ cup brown rice syrup 125 mL

2 tbsp coconut butter or unsalted butter 30 mL

¼ cup almond butter 50 mL

1.  Mix cereal flakes, rolled oats, dried fruit, seeds, and almonds in a bowl.

2.  Gently heat brown rice syrup, coconut butter, and almond butter in a large saucepan until melted and smooth. Add dry ingredients to saucepan and quickly stir well to coat. Press into an 8-inch (2 L) square pan.

3.  Refrigerate at least 1 hour and cut into squares. Store at room temperature. Makes about 16 bars.

Nutritional Information

A good source of vitamin E, calcium, zinc, vitamin B1, manganese, magnesium, protein, copper, selenium, phosphorus, vitamin B5, and folate.

For ideas on how to hold your own holiday parties with ease check out this video.

How do you handle gathering with your kids?

For starters, we made sure the usual precautions were taken – ate lots of vegetables and fruit, drank lots of water, practiced good hand-washing, and made sure we all got to bed in good time. Beyond the basics, I added some natural immune-boosting measures to ensure that our already busy lives were not hampered with pesky viruses.

As soon as the weather turns cool, I start adding extra garlic and ginger to everything I cook. These flavorful herbs have potent anti-inflammatory properties and they’re gently warming to the body, especially when it’s cold and damp outside. These days, if you can’t get past the smell of garlic on your hands, you can get pre-chopped garlic cubes in the freezer section of your grocery stores. However, I find smashing and chopping my garlic to be cathartic (and yes, please be sure to give it a good smash to release the active form of allicin). For ginger, grate a whole bunch in one go and put it in an airtight container in the fridge for use all week long. The leftover nub of the ginger root can be steeped in some boiling water for a great cup of tea! Both garlic and ginger work well in soups (like the chicken soup below), stir-fries, vegetable sautés and stews.

Next, we ramp up the vitamin C, not only from foods (citrus fruits, kiwi, red peppers, broccoli, cauliflower, etc.) but also in supplement form. I find that a powder like Genestra’s Ascorbate C that dissolves in water is very effective at boosting our defenses.

The final preventive measure is probably the most important – probiotics. Our gut, not our respiratory tract, is actually the point of entry for many pathogens that come aboard food, or fingers and toys that go into little mouths. Supplementing with at least 6 billion CFUs (colony forming units) of Acidophilus or Bifidum species guards our 20-foot long GI tract from bad bugs.

If these extra preventive measures (ginger, garlic, vitamin C, and probiotics) fail and someone in your family does get stricken with a cold or flu, here are some natural but effective ways to fight back:

Echinacea – take it at the start of a cold or flu for one week, then stop for a week.

Elderberry Extract – very potent antioxidant to take for 3 to 5 days at the start of symptoms.

Oil of Oregano – one drop on the feet of children, or one to two drops in juice for older people, is very effective at killing viruses. (Also only recommended for short-term use.)

Chicken Soup – This recipe is a twist on an age-old remedy with a extra veggies and immune-boosting herbs added:

• 6 cups water
• 4 cups broth
• 2 tbsp olive oil
• 6 cloves garlic, chopped
• 1 onion, chopped
• 2 tbsp fresh ginger, minced
• 2 skinless chicken breasts, cooked and cubed
• 3 cups fresh mushrooms, washed and sliced
• 3 cups sweet potato, peeled and diced
• 1 bunch kale, chopped
• Juice of one lemon
• 2 tbsp fresh parsley
• 2 tsp miso paste
• ½ cup dried goji berries (from a health food store)
• 6 pieces dried astragalus root slices (from a health food store) – optional

Saute garlic, onion, and ginger in olive oil. Add mushrooms, sauté for 30 seconds. Then add chicken and sweet potato. Pour in the water, broth and lemon juice. Add astragalus (if using). Bring to a boil, then lower to a simmer. Remove from heat and remove astragalus.

Makes 6 kid-friendly servings

What do you do to avoid getting a cold or flu?

One of the hairy routines of back to school is getting everyone out the door, washed, brushed and fed with the backpack full of essentials and a healthy packed lunch. When I say routine, I really mean the “for the last time, puleese finish your breakfast, the school bell rings in 5 minutes and it takes 10 to get there” kind of rush in the morning.

So how do you keep your sanity in the morning and your kids bellies full until recess or lunch? It’s all about what you feed them. It needs to be fast, filling and check off a nutritious box or two in the process.

Start the day off right with a balanced breakfast:

•  Cereal with egg and fruit

•  Cereal or granola with plain Greek yogurt and fruit

•  Toast with boiled egg and fruit

•  Smoothie and toast

In case you didn’t pick up on the theme above, there’s almost always a protein (egg, Greek yoghurt, smoothie with protein powder) offered at breakfast. Oats are a slow releasing carbohydrate and don’t lead to energy highs and lows, leaving your budding Einstein with his head on the desk for a snooze before lunch.

Cereal is a staple in most families, but don’t be drawn in by the marketing of sugary, refined and colour laden cereals being a good source of fibre or nutrients that will make a difference. With more awareness about the importance of fibre, salt and trans fats, my hope is that reducing sugar will be the next wave. You can be on the cutting edge of a new trend by looking out for a cereal’s sugar content as far down the ingredient list as possible, if it’s there at all. Nature’s Path do make some cereals without sugar; Millet and Rice Flakes, Rice, Millet, Kamut and Corn Puffs and Agave Granola. Mix them all up and presto, your own healthy cereal!

Now to pack those darn lunches. The first couple of weeks may start off swimmingly, but then soon becomes to the hum drum of the same old and you are reaching for new ideas.

Here’s some to keep you going:

• Get the kids involved. Put up a list or calendar on the fridge and have everyone contribute to what’s for lunch. It may need some tweaking, but here’s a chance to teach them about a balanced lunch with protein, carbs, fruit and veggies.
• Try to incorporate leftovers to cut down on cooking. Add your suggestions to the list on the fridge, knowing what’s on the menu for the week. You’ll know that because you meal plan right?!
• Use wraps instead of sandwiches or roll out the bread with a rolling pin and fill with spreads of calcium rich tahini (sesame seed spread—if it’s safe for your school) and banana or hummus and grated carrot for the fastest lunch ever.
• Have thermos days, wrap days or sandwich days. It’ll take away the boredom of the same old in the lunch bag.

For more ideas to save your sanity, I’ve make a Smart Kids Breakfast and Lunch Meal Plan to support parents feed their kids a healthy breakfast and lunch to get the most out of the school day, and avoid the after school crash that leaves you wondering if you picked up with wrong kid from school.  Here’s a few ideas to wet your appetite:

Filling for a Wrap, Pita or Sandwich:

Grated cheese and grapes

Falafel, hummus and salad

Grated carrot with cucumber, sprouts and hummus

Sides or Accompaniments

Seaweed – nori sheets, strips or krinkles

Edamame

Cream cheese or soft goats cheese as a dip with low sodium pretzels

The meal plan has over 15 recipes, 10 breakfast ideas, 15 thermos fillers, 20 sandwich and wrap fillings, Sides and sweet endings to finish off the mid day meal and a two week meal plan to get you started, a template for future meal plans.

I know you can do this. A healthy packed lunch without pulling out your hair every morning. Just think of those great grades, glowing remarks about your energetic and well balanced kid from the teacher—you’ll be the one deserving top marks!

Ingredient lists sometimes require a chemistry degree to decipher, so I’ve got a cheat sheet for you here:

• Modified Milk Ingredients – these can include casein (factory-extracted milk proteins), butter oil compound (which is generally 51-per-cent sugar) and whey proteins.

• Water – makes it go further and up profit.

• Sugar – there’s something I recognize and expect.  It’s ingredient #3 so it’s pretty high.

• Glucose – commonly known as high fructose corn syrup, a corn-based sweetener that has replaced common table sugar in many food products (often as a cost-saving measure). It’s said to be more harmful to humans than sugar.

• Hydrogenated Coconut Oil – trans fat right there.

• Cellulose gum – commonly found in many household products, from certain foods to hair gels and laxatives. Helps to glue two liquids together, provides no nutritional value but causes no harm to the body.

• Natural and artificial flavour – artificial flavour is defined as any flavour derived from a product not generally intended for human consumption.

• Guar gum – this water-soluble fibre thickens milk in ice creams. It’s also a laxative.

• Colour – really?  This is vanilla ice cream.  And tartrazine is the worst artificial colour out there.  Just avoid it.

• Propylene glycol alginate – an additive derived from kelp, for thickening food such as ice cream and salad dressing. There’s some evidence that it inhibits nutrient absorption.  On another note, it does protect you from strontium absorption if a nuclear bomb drops on you while eating your ice cream cone!

• Carrageenan –  A vegan alternative to gluten, this extract from red seaweed increases viscosity. It is also used in shampoo, beer and shoe polish.

As well as being high calorie and laden with sugar, most ice creams should be offered in moderation.  Parents are cautioned against daily visits to the ice cream truck, as you’ll find similarly unnatural ingredients in—what starts as powder, ice cream.

Instead of relying on store bought, how about making at home?  You don’t need an old-fashioned milk churn or cow out back, just a few ingredients and a good ice cream maker.  I love Cuisnart’s Ice Cream Maker and have used it for a few years with great success.  Even a blender, frozen fruit and some plain yogurt and a splash of honey whip up easily into instant frozen yogurt.

Here are a few of tried and true recipes that are real winners:

Blueberry and Maple Ice cream

3 cups blueberries, can be defrosted from frozen

1 cup maple syrup

1 cup whipping cream

Method:

Puree blueberries in a blender or food processor.  Add maple syrup and cream and blend until mixed well.  Blend for longer for a smoother ice cream.  Pour into ice cream maker and leave for 15 – 20 minutes.  Scoop and eat immediately or store in a container in the freezer.

If you’d like to try out something new, how about a coconut milk ice cream?

Blueberry Coconut Ice Cream

4 egg yolks

1/2 cup honey or maple syrup

2 cans regular coconut milk

2 teaspoons vanilla extract or vanilla pod seeds

Method:
In a large bowl, whisk yolks and syrup together until pale yellow, 1 to 2 minutes. Add coconut milk and whisk again until well combined.

Transfer coconut mixture to a medium saucepan and cook over medium heat, stirring constantly, until just thickened and mixture coats the back of a spoon – about 8 to 10 minutes. Be sure not to let the mixture boil. Remove pot from the heat and stir in vanilla.

Transfer contents of pot to a bowl and chill until cold.

Pour mixture in ice cream maker and leave for 20 – 30 minutes or until it’s the consistency of a milkshake.  Transfer to a container with a lid and freeze until firm.

Fruity Frozen Yogurt

1 cup plain yogurt

2½ cups fruit salad*

½ ripe avocado (optional)

3 tbsp maple syrup or honey

Spread fruit salad evenly on a parchment-lined baking tray and freeze. Alternatively, use pre-cut and frozen mixed berries or fruit.

Purée yogurt, frozen fruit, avocado, and maple syrup in a food processor until smooth. Makes about 2 cups (500 mL).

* Be sure to include banana for sweetness and creamy texture.

If making your own isn’t part of your summer plans, here are some tips for choosing a better ice cream:

• Look for the made with Canadian Milk symbol.  Any ice cream made with milk from the US may have growth hormones and other chemicals that aren’t allowed in Canadian farming, unless it’s organic.
• Look for cream on the list of ingredients.  At least that’s one less chemical process and a real ingredient.
• Avoid colours and flavourings.  Not that easy to do, but remember that ice cream sundaes are usually made with vanilla ice cream, just read the label.  Jazz it up yourself with nuts and blueberries.
• Try alternative milk ice creams made from rice or coconut milk.  So tasty and may have a few less calories than cream based ice creams.

Now that you’ve got the scoop, comment on how you plan to have a healthier summer below.

It struck me how high the expectations of what a toddler eats are.  Whether it from parents, doctors, grandparents or friends, I see many concerned and worried faces when we talk about toddler eating habits.

Some toddlers are really only thought of as toddlers because they’ve had their first birthday.  There’s no internal switch to say that they are ready for super chunky meals, or meals fit for the rest of the family.  A one-year-old predominantly eating puree isn’t uncommon.  Recently I’ve seen 15 to 18 month olds who are still eating smooth puree at the majority of their meals.

Parents who are concerned about choking (and some I’ve come across are nothing short of petrified), a slow progression onto lumps and bumps, finger foods and whole anything, seems to follow.

How can you get over the fear?  First, book yourself and spouse in for CPR and first aid training.  You’ve got to know what to do in the event of choking and any other emergency.  Second, take a deep breath and know that your toddler’s gums are strong, and try out some soft pieces of food.  Start with Nature’s Path Rice Puffs for instance, and see how they melt on your tongue.  I usually recommend these for nine month olds, but for really intimidated parents, they are the first step to feel more confident about their toddler managing pieces of food.  From there try steamed cauliflower, carrots and broccoli.  Even cubed and steamed beets are a firm favourite!

Toddlers learn fast how to feed themselves and embrace independence, whether you like it or not.  That’s when finger foods, patty or burger shaped foods come in handy.  In our recent class, we made bean burgers, fish cakes and quinoa patties.  All easy for little fingers to pick up.  In all the recipes there are a boatload of veggies, seeds and sneaky nutrients to keep a very busy toddler going.

No matter what stage you are at, slow moving or on the fast track, offering foods that pack a nutrient punch trumps what form it comes in.  I promise, your toddler will eventually eat at a table with a knife and fork and a plateful of food in front of them and eat.  Some sooner than others, but the day will come.  If not, I’ve got your back!

Need ideas? I’m doing a webinar for toddlers hosted by WeeWelcome.ca and sponsored by Cuisinart on May 25^th at 1:30 pm (nap time!) so please join us.  Details here.

How did you handle your choking fear?