I am often asked this question and have wondered it myself considering the fact that I have a two and a half year old boy who, for the most part, is a stellar eater but tends to be sporadic with his food intake as most toddlers are. Should I be supplementing my son’s diet with a daily multivitamin? What about Vitamin D? And Omega-3? After doing some research, I’ve come to the conclusion that my son likely doesn’t need any vitamin or mineral supplements beyond Vitamin D, but I’ve also discovered that it really depends on the what the parents are feeding their child and how much of it the child is actually eating.  So if you’re questioning whether you should pick up some Flintstone vitamins or Dora the Explora Omega-3 fish oil supplements for your little one to ensure they are receiving optimal nutrition, read on…

Multivitamins:

From 12-24 months of age, if your child is growing well and you are feeding them according to their hunger cues and appetite (and are feeding a fairly well-balanced diet), they are likely getting what they need through food alone. If your child is 24-36 months, they should be eating at least 4 servings of fruits and veggies, 3 servings of whole grains/starches, 2 servings of milk and other dairy products and 1 serving of meats and alternatives according to Canada’s Food Guide. If you are unsure if your child is getting this, keep a 2-3 day food diary of what your child is eating and then assess from there.

Another way to look at it is if your toddler is eating a fairly well balanced diet, meaning 3 meals per day containing at least 3 different foods and 2 snacks a day containing at least 2 foods– and when I say foods I mean WHOLE foods, not processed packaged foods– then they are likely meeting their nutritional requirements, even if they are not eating everything offered. Most kid’s multivitamins contain low doses of Vitamins A, B, C, D and E and some minerals, but it is  unlikely that they aren’t receiving proper amounts of these nutrients from their diets anyways. Some exceptions are if your child is an extremely picky eater, failing to thrive, or has several food restrictions. In these cases, I would discuss their personal needs with a Pediatric Dietitian who may suggest a multivitamin among other supplements.

Vitamin D:

If I could suggest one Vitamin to supplement your toddler’s diet with it would be Vitamin D, especially if you live in Canada. Vitamin D is normally synthesized under our skin from sun exposure, but since we live in a climate where sun exposure is scarce (and we usually lather our kids in sunscreen when they are exposed to the sun), your little one is likely not getting enough.

You probably remember giving your baby 400 International Units (IU’s) of Vitamin D when they were breast or bottle fed. Most kids then go on to drinking whole milk (about 2 cups per day), and eating yogurt and cheese on top of that, and at this point, most parents stop giving Vitamin D drops.  However, the recommended amount of Vitamin D actually jumps from 400 IU’s to 600 IU’s after the age of one. One cup of milk only contains about 80-100 IU’s of Vitamin D, therefore, even if your child is having 2-3 servings of dairy per day, he or she is likely not meeting their requirement. Other food sources include fish, egg yolk, milk alternatives such as soy, and margarine, but even when these foods are included, your child will likely still need a supplement. I would suggest continuing to give your toddler a 400 IU drop everyday to be on the safe side. Vitamin D is important for bone health (calcium absorption), and there is promising research to suggest that this Vitamin D can help to prevent certain cancers, heart disease and even depression.

Omega-3:

Studies have shown that Omega-3 fatty acid (specifically DHA and EPA), naturally occurring in oily fish such as salmon, halibut, tuna and trout, have beneficial effects on brain, nerve and eye development in babies, toddlers and children. Although there are no concrete guidelines on how much Omega 3 children should be consuming, some experts believe that for children ages two to three, about 430 mg of DHA and EPA combined is appropriate. The best way to ensure that your toddler is getting enough Omega-3 is to serve oily fish at least twice a week. If your child does not eat fish for one reason or another, it may be beneficial to give him or her an Omega-3 fish oil supplement that is government regulated (NPN # somewhere on label), and age appropriate, daily. For more information on Omega-3′s for kids, check out my article over at the Yummy Mummy Club here.

All in all, if your tot is eating a well balanced diet most days, is growing steadily, and does not have several food restrictions, allergies, or intolerances, he or she likely does not need to take a multivitamin but should probably be taking 400 IU’s of Vitamin D3. If your little one does not eat two servings of oily fish per week, you also may want to consider giving them an Omega 3 Fish oil supplement (approx. 430 mg DHA/EPA).

Thanks for reading!

Yesterday was my last day of nutrition counselling for a while. And by “while” I mean a number of years- two or three or even more. For those of you who read my post last week over at the Yummy Mummy Club on becoming a stay-at-home-Mom, you’ll know that I am both excited and terrified to take on this new role and put my practice on hold. I’ve decided to take an early maternity leave to hang out with my son before my new baby arrives in June and then stay at home with my little ones for a few years. I never thought I’d utter those words, but it’s true.

I’m happy, grateful, excited, nervous and terrified.

All at the same time.

But When my son tells me that he’s ” sooo cited!” (so excited) about Mommy being at home for good, my fears, doubts, and any anxiety that I had washes away and I know in my heart that I’m making the right decision.

But saying goodbye to my clients was really REALLY difficult- especially the ones that I have been working with for a long time. The ones that have made HUGE changes in their lives, whether it be losing weight that they’ve struggled to lose for years and looking fantastic on their wedding day, recovering from a life-threatening Eating Disorder, or being able to finally conceive and deliver a healthy baby, through better nutrition. The ones that hug me after each and every appointment. These clients are the reason that I love my job and am so passionate about nutrition and wellness. They are the reason that I have never questioned my decision to start up a private practice at such a young age instead of working full time in the hospital or public health setting. I’m so grateful for the past 7 years of being able to work one-on-one with such amazing, motivated and inspiring people and I look forward to working with them again in the future.

For now, I will continue to nurture my love for nutrition and health through writing (another passion of mine). In between diaper changes, nursing sessions, play-dates and likely during naps, I will be writing content for my blogs, pitching cool nutrition and health stories to magazines and even working towards someday writing… I’m going to say it…a book! Who knows…

Maybe I should call myself a “work-at-home-Mom” instead;)

Wish me luck!!

Need a new kid-friendly dinner idea? If you have leftover taco fixings or if you just need a quick and easy (but healthy) dinner option, you’ll love this one:

Ingredients:

• 2 thin pre-made (or home-made) crust pizza shells (we got ours from Costco)
• 1 package ground turkey
• 1 low sodium package of taco seasoning (or you can use half like I did)
• 1/4 cup water
• 1 small can of refried beans (or 1/2 larger can)
• 1/2-3/4 cup cup fresh salsa
• 2 large fresh tomatoes, chopped
• 1 large bell pepper (I used yellow because that’s what I had), finely chopped
• Any other fresh veggies that you would like to add (chopped)
• 1.5-2  cups grated cheddar cheese (or Fiesta Mix grated cheese would be good too)

Instructions:

1. Preheat oven to 400 F

2. In a skillet over medium-high heat, brown ground turkey until fully cooked (no pink), add taco mix and add water and stir. Cook until water has evaporated. Remove from heat and let cool.

3. Lay your two pizza shells out

4. Mix together the refried beans and fresh salsa in a bowl to make the base pizza sauce and spread over pizza shells evenly

5. Add the cooked ground turkey mixture on top of the pizza base, spread evenly between both pizzas.

6. Sprinkle chopped peppers, and any other veggies (besides the tomato) evenly over top of the ground turkey mixture.

7. Sprinkle cheese evenly over veggies and then top with fresh tomato
Place the pizzas in oven, directly on oven racks (for crispy crust)

8. Cook at 400 F for 15-20 minutes, until cheese is melted and crust is golden brown along edges.

9. Allow to cool for 10 minutes or so, cut and serve along side a salad or raw veggie tray.

Enjoy!

Most foods are completely safe for pregnant women to enjoy without worry. However, there are a select few foods that should be avoided during pregnancy (and even if you’re trying to get pregnant, because most women are unaware of a pregnancy in the first few weeks) because they can be potentially harmful to a developing fetus as well as a pregnant Mom. Read on to find out more on food safety for Mom-to-be’s…

1.Raw meat, poultry and meat pates:

All meat and poultry needs to be thoroughly cooked during pregnancy because of the risk of Salmonella and Coliform bacteria. Ingestion of undercooked or raw fresh meats such as pork, lamb or venison can also put you at increased risk of Toxoplasmosis which is caused by a parasite called Toxoplasma gondii. Meat pates, unless canned and shelf stable, may be contaminated with Listeria. Be extra careful to cook your meats and fish well and avoid contamination through cutting boards and cooking utensils as well.

2. Smoked and raw seafood:

Refrigerated, smoked seafood (that can often be found in the deli section of grocery stores or on sushi) should be avoided because it could be contaminated with Listeria. Smoked seafoods are safe to eat when they are an ingredient in a cooked meal such as a casserole. Canned or shelf-stable smoked seafood is also usually safe to eat while pregnant. Raw fish, especially raw shelf-fish, should be avoided during pregnancy because of potentially harmful bacteria and parasites. This is sad news for sushi lovers like me. But remember- it’s only temporary!

3. Deli meats/hotdogs:

Deli meats offer a double whammy  when it comes to potentially harmfully effects to mom and baby. First reason: deli meats and hotdogs increase the risk of Listeriosis which is a food borne illness caused by Listeria Monocytogenes. Listeriosis can cause miscarriage. Pregnant women are 20 times more likely to contract this type of food poisoning than the general population. Second reason: The effects of nitrates and nitrites on a developing fetus are still unknown (deli meats and hotdogs often contain these), so it’s best to play it safe and avoid these ingredients.

4. Undercooked or raw eggs:

Eating raw or undercooked eggs can put pregnant women at an increased risk of Salmonella poisoning. Make sure that both the yolk and white are cooked through. Certain sauces, spreads and drinks such as Caesar salad dressing, hollandaise sauce, unpasteurized eggnog, custards and homemade icecream may contain raw eggs, so it’s important to be careful when ordering or consuming these products. Commercially manufactured ice cream, dressings, and eggnog are made with pasteurized eggs and do not increase the risk of salmonella.

5. Unpasteurized dairy products:

Avoid any unpasteurized cheeses, milks and other unpasteurized dairy products as they put you and your baby at increased risk of Listeriosis which can cause a miscarriage. Make sure to read the ingredients list to make sure that the milk being used in these products is pasteurized. If for some reason there is no ingredients list, avoid it. Also, avoid unpasteurized juices such as unpasteurized apple cider.

6. High mercury fish:

It’s important that you consume enough omega 3 fat while pregnant (2- 3 oz servings of oily fish, such as salmon, canned light flaked tuna, and halibut per week, or an Omega 3 supplement). However, pregnant women should stay away from high mercury fish such as white canned tuna, swordfish, mackeral, ahi tuna, orange roughy and marlin. Mercury is toxic to a developing fetus and can linger in a woman’s blood stream for over a year.

7. Unwashed veggies:

YES, you should be eating several servings of veggies per day while pregnant (and when not pregnant), but it’s important to make sure that your veggies are thoroughly washed to avoid  any risk of Toxoplasmosis, because the soil in which veggies are grown may be contaminated.

It will come as no surprise to most of you that these foods, on their own, are nutritious. But perhaps what you didn’t know is that pairing these foods together, boosts their nutritional value even more. What’s great about these combos is that these foods go well together anyways!

1) Yogurt + oats:

Yogurt is made by adding active bacterial cultures to milk. The probiotic (or healthy beneficial bacteria) helps to keep your digestive system healthy and your immunity strong. What a lot of people don’t know is that prebiotics (naturally occurring in foods like oats, barley, flaxseed, berries, beans and lentils), act as the “fuel”  or “food” for probiotics, allowing them to flourish in the digestive tract and do their job.

2) Garlic or onions + Brown Rice:

A study published in the Journal of Agricultural and Food Chemistry,  found that combining garlic and/or onions with whole grain foods such as brown rice, may help boost the absorption of iron and zinc found in whole grains. This is great news because Iron and Zinc are absorbed less from plant sources than animal sources. It is thought that it is the sulphur compounds in onion and garlic that do this good work. Iron helps to carry oxygen to our cells and zinc is important for wound healing and immunity. Researchers don’t know exactly how, but speculate that sulfur compounds in onions and garlic are what help to promote absorption.

3) Mixed beans + tomatoes:

The vitamin C content in tomatoes (or other vitamin C-rich foods) can help with “non-heme” iron absorption of plant based iron sources such as beans, lentils and some leafy greens. This is good news for chili lovers! Also try adding orange slices to a spinach salad.

4) Yogurt + canned salmon:

The Vitamin D found naturally in salmon (one of the only food sources of Vitamin D that we have), in combination with calcium-rich yogurt (or milk) can help calcium absorption in the small intestine. This can help with bone health, preventing bone fractures and Osteoporosis. So the next time you have a salmon salad sandwich, try mixing plain yogurt into your salmon instead of mayo.

5) Apples + raspberries:

The antioxidant ellagic acid (found in fruits such as raspberries, pomegranates and cranberries) can enhance the ability of quercetin (an anti-oxidant found in apples and grapes) to kill off cancer cells. So, enjoy fruit salad more often! Research is now showing that the phytochemicals in certain fruits often work better in pairs or groups, proving that supplements with single nutrients are not nearly as powerful and beneficial as whole foods.

6) Green tea + lemon:

Adding some citrus fruit (such as lemon, orange or grapefruit) to green tea reduces the breakdown of its catechins (powerful cancer and heart disease-fighting antioxidants) in the digestion system, allowing for better absorption.

Check out my  food pairings segment on Breakfast Television Calgary here.

My lastest “Non-Diet Dietitian” blog posts (Yummy Mummy Club):

Oatmeal is my favourite winter breakfast (my 2 year old son LOVES it too). Comforting, filling and easy, oatmeal is the perfect way to start a day. Oats are high in soluble fibre- a type of fibre that keeps you fuller longer, naturally decreases your cholesterol levels and stabilizes your blood sugar levels. You’ll find that if you switch from packaged breakfast cereal to oatmeal, you’ll have more energy and stay fuller longer throughout the morning. Whole oats are a great source of thiamine, iron, certain anti-oxidants and dietary Fibre.

Tip #1: When you are choosing oats in the grocery store, there are several varieties to choose from. I usually choose large flake oats (old-fashioned rolled oats) or steel-cut oats (which take longer to cook) instead of instant or quick oats. Large flake or steel cut oats are less refined and processed, are lower on the Glycemic Index (are digested slower) and have a grainier texture (which I like) as compared to quick and instant, which cook quicker and produce a smoother, thicker texture. Be careful with instant oats packages which often contain added sugars/sweeteners, hydrogenated oils and other additives.

Tip#2: I’ve made these recipes with busy Moms in mind, so most of them (with the exception of #5) are cooked in the microwave. You can also cook oats on the stovetop (works well for bigger batches and if you’re using steel-cut oats). When you cook in the microwave, make sure to use a tall microwave-safe bowl or dish so that your oatmeal doesn’t come pouring over the sides as it cooks.

Tip #3: I’ve given the option of using milk, soymilk or water in most of the recipes. I choose milk or soymilk most of the time, because it adds more protein and makes for a creamier oatmeal. Water, almond milk or any other milk work too. I’ve kept these recipes fairly simple, but feel free to add extra ingredients like chia, hemp or flax for an extra boost of fibre.

Here are five of my favourite oatmeal recipes (I used large flake oats for all recipes):

1. Peanut Butter and Banana Oatmeal:

Ingredients (1 serving): 

Peanut Butter and Banana Oatmeal

• 1/3 cup oats
• 2/3 cup milk or soymilk
• 1 tbsp peanut butter
• 1/2 banana
• 1/2 tsp honey
• Pinch of salt

Instructions:

1. Combine oats, salt and milk in a microwave-safe bowl. Cook uncovered for 2 minutes
2. Add peanut butter, banana and honey and a bit more milk if needed. Enjoy!

Nutty Apple Cinnamon Oatmeal

2. Nutty Apple Cinnamon Oatmeal

Ingredients (1 serving): 

• 1/3 cup oats
• 2/3 cup milk, soymilk or water
• 1 tbsp almond butter
• 1/2 apple chopped coarsely
• 1 tsp maple syrup
• 1/4 tsp cinnamon
• Pinch of salt

Instructions:

1. Combine oats, milk, and salt in microwave safe bowl and cook on high for 2 minutes, uncovered
2. Add apple, cinnamon, almond butter, and maple syrup. Add extra milk if desired. Enjoy!

Maple Blueberry Oatmeal with banana slices on top

3. Maple Blueberry Oatmeal

Ingredients (1 serving): 

• 1/3 oats
• 2/3 cup milk, soymilk or water
• 1/3 cup blueberries (fresh or frozen)
• 1 tsp brown sugar or maple syrup
• Pinch of salt

Instructions: 

1. Combine oats, milk, and salt in microwave safe bowl and cook on high for 2 minutes, uncovered
2. Add blueberries and sweetener and then top with sliced banana. Add more milk if desired. Enjoy!

4. Spiced Carrot Cake Oatmeal:

Spiced Carrot Cake Oatmeal

Ingredients (1 serving):

• 1/3 oats
• 2/3 cup milk, soymilk or water
• 1/4 cup finely grated carrot (about 3 mini carrots)
• 1/4 tsp cinnamon
• 1/8 tsp ground ginger
• 1/8 tsp ground nutmeg
• 1/4 cup raisins
• 1 tsp brown sugar
• 1/2 tsp vanilla
• Pinch of salt

Instructions:

1. Combine oats, carrots, milk, vanilla, cinnamon, ginger, nutmeg and salt in a microwave safe bowl or container and cook on high for 2 minutes
2. Add brown sugar and raisins and more milk if needed. Enjoy!

5. Baked Blueberry and Banana Oatmeal:

* recipe adapted from http: So How’s It Taste?  via The Curvy Carrot and Annie’s Eats

Ingredients (6-8 servings)  

Baked Blueberry Banana Oatmeal

Baked Blueberry Banana Oatmeal With Vanilla Greek Yogurt

• 1.5 cups oats
• 1 tsp cinnamon
• 1/2 tsp baking powder
• Pinch of salt
• 1 cup milk or soymilk
• 1 large egg
• 2 tbsp butter, softened
• 1 tsp vanilla
• 1/4 cup maple syrup
• 2-3 ripe bananas, mashed
• 1 cup blueberries (or other berries), fresh or frozen

Instructions: 

1. Preheat oven to 375 and grease a square baking dish
2. In a medium size bowl mix together mashed banana, milk, vanilla, egg and maple syrup, and butter (I used an electric hand mixer). Add in blueberries and mix until dispersed.
3. In another medium size bowl, mix together oats, cinnamon, baking powder and salt.
4. Combine wet and dry ingredients and stir until just mixed. Pour into greased baking dish
5. Bake at 375 for 30 minutes or until edges are golden brown
6. Serve once cooled a bit with vanilla greek yogurt. Keep the rest in the fridge and enjoy for an entire week by heating a serving for 20-30 seconds in the microwave and adding yogurt.

ps. all of these recipes are toddler and kid-friendly too!

Sometimes I feel a little bit guilty about taking care of myself over spending time with my son or taking care of my family. When my husband comes home from work on Wednesdays and I leave two minutes later to rush to yoga class, I do admit, I feel guilty. Or when I take my son to the gym with me and drop him off at the daycare (which he doesn’t LOVE), I feel a bit of guilt. Or when I meet with a friend for coffee on the weekend to catch up, instead of watching my son at swimming lessons, I feel just a little bit guilty. I think we as Moms, always feel guilty for SOMETHING, right? What I’ve been told is that Mommy guilt never really goes away- there’s always something more that we could have done. There’s always something that we didn’t do quite right.

Drop the Mommy Guilt:

But the truth is, taking care of yourself  - whether it means working out a few times a week, going to a yoga class, or making sure that you eat a healthy breakfast everyday, will make you a better Mom. You’ll have more energy, feel more confident, and be healthier overall. And let’s face it- you’ll be more patient and understanding when you’re with your kids. Putting your health at the top of your priority list (or within the top 3), will help to protect you from a host of diseases that could shorten your life, such as heart disease, cancer, and diabetes. After all, heart disease and stroke is the leading cause of death among Canadian women…

The not-so-good news:

What I find absolutely crazy is that, according to a recent survey done by Becel (the founding sponsor of The Heart and Stroke Foundation’s The Heart Truth campaign), most Canadian women (over 60%) do not feel as though they have enough time to take care of themselves! The truth is, by putting themselves at the bottom of their priority list, Moms are also putting themselves at a higher risk of chronic, life-threatening diseases such as heart disease and stroke.

The really good news:

When Moms start to incorporate healthier lifestyle habits- such as eating well, being more active and reducing their stress levels, they can reduce their risk of heart disease and stroke by up to 80%. Making easy changes such as eating a healthy breakfast soon after waking up, making sure that meals are balanced (include lean protein, fruits and/or veggies, whole grains and healthy fats), eating healthy snacks like fruits and/or vegetables paired with lean protein more often than high fat, high sugar snacks and treats, replacing saturated fats (found in butter, fatty meats, cheese, and whole milk) with unsaturated fats (found in oily fish, nuts/seeds, soft margarine and plant oils like olive, sunflower, and soybean) more often can help lower your cholesterol and boost your overall health. Getting enough physical activity–about 30 minutes of activity a day–and going to a yoga or meditation class once a week, can help Moms reach a healthier weight, decrease stress levels and give them more energy.

The even BETTER news:

In the same Becel survey, over half (56%) of Canadian Moms said that they would be more likely to take better care of themselves if they were encouraged to do so by another Mom. I personally find it much easier to go to my yoga class or go for a walk if I know that I’m meeting a friend. I know too that by encouraging my Mom friends to eat healthy, many of them have started to pay more attention to what goes into their meals and snacks. The connections we make as Moms are powerful and by encouraging a Mom who you love to take better care of herself, you might literally save her life. Take a moment to check out this amazing video, and if you want to go a step further, personalize it for a Mom that you care about and send it to her.

Instead of feeling guilty for not being Super-Mom every hour of every day, we need to start taking better care of ourselves. And it’s ok if we take a bit of time away from our kids to make that happen. In fact, taking care of ourselves will make us better Moms and our kids will benefit from it long term.

Do you feel overwhelmed with messages that carbs are terrible? That they are the reason why you can’t lose weight and why you have digestive problems? And that they are the cause of chronic disease and obesity? What these messages often fail to explain is that there are various sources of carbohydrates in our diet- everywhere from fruits and vegetables, milk products and the often villainized whole grain products, to high sugar, high fat processed foods. Some of these high carbohydrate foods are not healthy –  the refined, processed,  high sugar, high fat ones (think store-bought cookies, muffins, white bread, french fries and potato chips). If you follow a diet rich in this types of foods, then yes, you aren’t making the healthiest choices and you are likely increasing your risk of chronic disease and being overweight. If instead, you only include these foods once in a while for fun, and focus more on nutrient dense carbohydrate foods such as WHOLE grains, veggies and fruits, low-fat dairy products, beans, lentils, nuts and seeds- then you’re on the right track.

Let’s Talk Grains And Starches: What Does a Healthy Portion Look Like?

When it comes to eating grain products and starchy foods like potatoes, sweet potatoes, and corn, it’s important to know what a healthy portion looks like. If you’re eating copious amounts of grains and starches everyday, you will likely notice unhealthy weight gain over time, simply because you’re consuming an excess of calories (coming from carbs). I usually recommend between 3-6 servings of whole grains per day for women, depending on their activity level, if they are pregnant or not, their age and whether or not they have a weight loss goal. One serving is equivalent to about 1/2 cup of cooked rice, pasta, quinoa, sweet potato (or other cooked grain or starch) or 1 slice of whole grain bread or 1/2 of a pita. I usually suggest including one or two servings at each meal (breakfast, lunch and dinner) alongside some lean protein, veggies/fruit and healthy fat. The whole grain (or starch) serving at a meal should only take up about 1/4-1/3  of your plate. At snacks, I usually recommend focusing more on protein foods and veggies/fruit.

What should I be choosing when it comes to whole grains and starches?

All grains and starches can fit into your diet, but it’s important that the healthier whole grains dominate and the refined processed ones are only eaten occasionally, for fun. Here are some examples of healthier vs. not-so-healthy grain options:

1. Choose steel-cut or large flake oats over instant oats: Did you know that if you throw 1/3 cup large flake oats + 2/3 cup water or milk into a bowl (+ pinch of salt), cover it and microwave it for 2 minutes, you have ready-to-eat oatmeal? You can add more milk, brown sugar and fruit to taste. It’s just as easy, and much healthier than the sugary, refined instant oatmeal packages.

2. Choose sprouted grain bread vs. whole wheat bread: You may have heard of “sprouted grain bread” recently as it is growing in popularity. It’s fantastic. My favourite brand in Silver Hills. These breads are made with sprouted whole grains, which contain the healthy, edible components of the grain such as the bran, germ and endosperm. They are very high in fibre, higher in protein and full of nutrients as compared to normal white breads or whole wheat breads, which are made from ground wheat endosperm (flour). One slice of sprouted grain bread contains between 4-6 grams of fibre, which is double what most whole wheat breads contain.

3. Choose quinoa over couscous: Quinoa is as easy to prepare as white rice and it contains more fibre, protein and overall nutrition as compared to couscous, which is basically a small form of white pasta. Quinoa is gluten-free, low on the glycemic index (which means that it keeps your blood sugar more stable and also keeps you fuller longer) and is easy to cook, versatile and delicious. Cook quinoa the same way you would cook white rice and add to soups, salads, stews, casseroles or eat in its own.

4. Choose whole grain pasta over white pasta: Whole grain pasta offers more than double the fibre than regular pasta does. More fibre means that, after your meal, you will feel fuller longer and your blood sugar level will remain more stable. Choosing higher fibre grains will help to control your portion sizes (you won’t need as much) and your appetite. They also tend to contain more vitamins, minerals and phytochemicals than their refined, white counterparts.

5. Choose wheat berries over white rice: Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran and endosperm.  As a result, wheat berries retain all of the grain’s nutrients including vitamins, minerals and phytochemicals and they are high in fibre and low on the glycemic index.  On the stovetop, add 1 cup of rinsed wheat berries to 2.5 cups boiling water. Reduce heat and cover for 45-60 minutes, until tender. Add to salads, soups, stews or eat in its own.

For more information on Healthy Whole Grains, visit The Healthy Grains Institute.

I’ve promised many friends that I’d share this recipe, and finally I’ve gotten around to doing it. It’s probably the best oatmeal chocolate chip cookie recipe ever. Not only are these cookies soft, chewy and delicious, but they also contain a healthy dose of heart-healthy oats that are rich in soluble fibre. This recipe also contains much less butter or margarine than other cookie recipes do. I often make these cookies (along with these amazing muffins) for friends who have just had new babies and are needing fast, quick (higher fibre) snacks. If you’re a Mom, you know that the best gift ever is homemade meals or baking, am I right?

No matter what the reason for making these cookies, you will not be disappointed. They are so easy and quick that you can have a batch or two done by the time nap time is over (and you might even be able to sneak a quick nap in yourself!).

Best Ever Oatmeal Chocolate Chip Cookies

(makes 4-5 dozen)–> you can cut the recipe in half, but why?

Preheat oven to 325 (or 320 if your oven is really hot)

Ingredients: 

• 1/2 cup butter or non-hydrogenated margarine (or a combo of both) at room temperature
• 2.5 cups brown sugar
• 4 large eggs (room temperature)
• 4 tsp vanilla
• 1.5 cups whole wheat flour
• 1.5 cups all-purpose flour
• 2 1/4 cups large flake oats
• 2 tsp baking soda
• 2 tsp cinnamon
• 1/2 tsp salt
• 2 cups dark chocolate chips

Instructions:

1. In a large bowl, beat the wet ingredients and sugar (eggs, sugar, vanilla and butter) together until smooth
2. In another large bowl, sift flours, oats, baking soda, salt and cinnamon until well blended.
3. Add the dry mixture to the wet mixture and stir by hand until almost combined, then add chocolate chips and stir until well blended
4. Spray cookie sheets or cover with parchment paper and drop spoonfulls of cookie dough about 2 inches apart on cookie sheets
5. Bake for 10-12 minutes until a light golden color on around the edges, but still soft on the inside.
6. Allow to cool and transfer to a wire rack.

Enjoy!!!

Sarah xo

Most of us know that we should limit the amount of saturated fat that we consume. You know- the fried fast foods, the high fat dairy products and the fatty cuts of meat? But did you know that a recent survey put on by the Becel Centre For Hearth Health reported that a whopping 87% of us Canadians had no idea how much HEALTHY fat (unsaturated fat) we should consume per day? Not only that, but 71% of Canadians didn’t even know what roles unsaturated fats play when it comes to health. This is a bit alarming considering the fact that consuming enough mono and polyunsaturated fats is key when it comes to our health.

Obviously during the holiday season, heart health is not top of mind. I get that. But perhaps now that 2013 is upon us, it’s a good time to take stock of your current eating habits, specifically whether or not you’re getting enough of the good stuff–such as heart healthy fats– in your diet.

In Canada, we recommend that all adults consume 2-3 Tbsp. of unsaturated fats per day. That would be roughly the equivalent of 1 Tbsp. of salad dressing using olive oil, 1/4 of an avocado, 2 tsp. of non-hydrogenated margarine on our toast and a small handful of nuts and seeds.

Not so bad, right?

So, why is it so important that we consume these healthy fats?? 

Let’s review the “good fats”…

• Monounsaturated fats are found in olive oil, rapeseed oil, some nuts and avocado. Mono-unsaturated fats help to decrease LDL (bad) cholesterol levels and also help to increase HDL (good) cholesterol levels, helping to lower our risk of heart disease.
• Polyunsaturated fats are found in oily fish (Omega-3′s), sunflower oil, soybean oil and non-hydrogenated margarines such as Becel. Polyunsaturated fats help to lower LDL (bad) cholesterol levels and Omega-3 fatty acids also help to lower unhealthy triglyceride levels, decreasing our risk of heart disease, stroke and pancreatitis.

What about our toddlers and young kids?

It is especially important for our little ones to consume enough fat in their diet for proper brain and nervous system development. It’s recommended that, for kids 2 years and older, 30% of their diet comes from fat, most of which should be healthy, plant and fish-based sources of fat, with a small amount coming from saturated fat, such as that in milk.. Following the rule of including 2-3 Tbsp/day of plant based unsaturated oils, nut or seed butters, salad dressings, non-hydrogenated margarines or mayonnaise, is an easy way to make sure that your young toddler or child is getting enough healthy fat.

 Here are some easy ways to start substituting healthy fats into our diet:

• Use olive oil (low heat) or canola oil (higher heat) for cooking, sauteeing and stir-frying, instead of butter.
• Substitute non-hydrogenated margarines such as Becel, into your baking when the recipe calls for butter (or use half and half).
• Serve oily fish at least twice a week instead of higher fat red meats to obtain adequate Omega-3 fats.
• Ditch processed baked goods such as store bought cookies and muffins and replace them with healthier snack options such as an apple with peanut butter, low-fat yogurt and berries, or veggies and hummus.
• Opt for lower fat cooking methods such as baking, grilling, roasting, poaching and broiling.
• Aim for at least 4 servings of veggies per day and 3-4 servings of fruit. Try to get a variety of colours in your produce (at least 3 different colours/day). If you cook your veggies, steaming is best, or lightly cooking with a heart healthy oil or non-hydrogenated margarine works well too.
• Read food labels and compare different products. Choose products with minimal saturated fat, no trans fats and higher unsaturated fat content.

Try choosing 2-3 of these ideas as healthy goals for 2013- your hearts (and kids) will thank you later!

Here are some heart healthy recipes for you to try out!!

Survey Reference: 

Becel Heart Health Survey. The survey was conducted from August 20 to August 23, 2012 by Leger Marketing.