• My top 8 ways to get your kids eating more Fruits and Veggies

     It can be challenging to get your kids to eat the recommended servings of fruits and vegetables. Here are my top ten tips to creating a more relaxed eating environment; one where your kids will want to eat their veggies.

    1. Don’t Stress about it - If there is stress around meal time you can bet your children will pick up on that and not eat the things you want them too. Kids are super smart and very perceptive. Just provide 2-3 vegetables/fruits at every meal and allow them to make their own choices. You cannot make your child put anything into their mouths that they do not want to put in there. They are more likely to eat more of the things you want them to eat if they feel relaxed.
    2. Serve up some fruit and/or veggies first. Give your children veggies when they are hungry. They are more likely to at least try the vegetables when their belly’s are hungry. Try making a big veggie tray for when they come home from school and their bellies are hungry. Serve up with a healthy bean dip like hummus! Or start your dinner with salad, then have the main course.
    3. Let them pick out what they would like to try- take your kids to the grocery store and get them to pick a new veggie to try every week. If your children are old enough to read, let them help you pick out recipes to try from your favorite healthy cookbook.
    4. Get them involved in cooking. At just over a year, I got my daughter in the kitchen helping me prepare dinner. She would toss the sweet potato fries in olive oil, place the broccoli in the steamer and help mix the salad dressing. She loves it and it gets her more excited about trying the foods.
    5. Don’t use desserts as the treat to get them to eat their veggies - this is often a recipe for disaster. Children will think of veggies as the obstacle they need to get through to get to the dessert and then it can become a life long struggle. Try and keep meal time light and fun by allowing your kids to make their own choices. If they don’t eat their vegetables one meal its okay (this is where Juice Plus comes in nicely), just serve them up the next day. If they are anything like my daughter one day they will eat them like crazy and the next day not too much. That’s ok!
    6. Try different cooking methods - If your child doesn’t like mashed sweet potato, make sweet potato fries, try making a creamy sweet potato soup, or roast in whole and top with some steamed broccoli and melted cheese. It is also a great idea to add some veggies to your ‘desserts’ to add a health boost; try these brownies below. Now this does not replace vegetables at meals, just think of it as an added boost. Kale chips is a great way to get some greens into your kids. Elana's Pantry makes my favourite recipe that is super simple.
    7. Make Popsicles - My daughter often asks for popsicles for breakfast and this mama is A-Ok with that when the popsicles are jammed pack with fruits and veggies. Add some kale, spinach or chard to your smoothies and freeze them in popsicles for a sweet breakfast treat or an afternoon snack.
    8. Be a good role model - You absolutely need to eat vegetables if you want your kids to eat vegetables!!! There is no way around this. Kids look to what we do, not what we say as a guide. You don’t have to eat every single variety but you do need to eat most of them.

    Now for a sweet way to add some produce into your kids life! These brownies are sure to please a crowd. They are fudgy and delicious. 

    Decadent Sweet Potato Brownies 

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    This recipe is slightly adapted from a colleague of mine Meghan Telpner. Find her version HERE!!

    • 1 cup dark chocolate chips
    • 1 tbsp olive oil
    • 1/2 cup sweet potato puree (steamed or roasted, then pureed)
    • 1/4 cup pure maple syrup
    • 1/2 cup coconut sugar
    • 1/4 cup cocoa powder
    • 2 tsp vanilla extract
    • 3/4 cup apple sauce (I steamed my apples, and then pureed. About 2 apples)
    • 1/4 cup water
    • 3/4 cup spelt flour, or any other whole grain flour
    • 3/4 tsp baking powder
    • 1/2 tsp sea salt

     

    Directions

    1. Preheat oven to 350F
    2. Coat an 8 inch pan with oil
    3. Melt chocolate in a double boiler with the olive oil
    4. Place sweet potato, coconut sugar, chocolate, maple syrup, water, cocoa powder, vanilla and apple sauce in a high powered blender or food processor
    5. Mix the flour, baking soda and sea salt in a large bowl
    6. Add the chocolate mixture
    7. Pour batter into a pan
    8. Bake for about 35 minutes, or until firm in the middle
    9. Cool and enjoy!
  • Super Simple Black Bean, Quinoa and Mango Salad

    This salad is a great source of vegetarian protein. Thank you to my colleague Krissy for the recipe inspiration and I believe the original recipe came from www.skinnytaste.com

    This salad is really simple to throw together and is great for lunches. It has such an amazing burst of flavour with every bite. It was also a hit with my 2 year old who helped prepare it!

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    Ingredients:

    • 1 cup cooked quinoa
    • 2 garlic cloves
    • 1 can black beans, rinse
    • 1 small red bell pepper, chopped
    • 1 cup chopped fresh mango
    • 1/4 cup finely chopped red onion
    • 1/2 cup chopped fresh cilantro
    • juice from 1 medium lemon
    • 1 1/2 tbsp extra virgin olive oil
    • 1 tsp dijon mustard
    • 1/2 tsp ground cumin ( I like using roasted cumin)
    • 1/2 tsp chili powder
    • 1/4 tsp ground turmeric

    Directions

    1. Rinse 1/2 cup of dry quinoa. Add to pot. Add in 1 cup of broth or water, a pinch of sea salt and the garlic cloves. Bring to a boil. Then simmer for 15 minutes or until cooked.
    2. Mix the dressing in the bottom of a large bowl; lemon juice, olive oil, dijon, cumin, chili, and turmeric.
    3. Add in the black beans, cooked quinoa, bell pepper, mango, onion and cilantro.
    4. Combine with dressing and enjoy! I like to serve with arugula salad.

     

    Simple Arugula Salad

    • 1 huge handful of arugula per person
    • 1/2 juice of 1 lemon
    • olive oil
    • sprinkle of sea salt

    Directions

    1. Lay arugula on a plate.
    2. Squeeze lemon juice on top, drizzle with olive oil and sprinkle with sea salt
    3. Use your hands to toss a bit
    4. Then add the black bean and quinoa salad

    Have you ever tried quinoa? If you have, what is your way to enjoy! Please share in the comments below!

  • Tis the Season for Apples!

    It’s apple season and I have been out picking at Organics Family Farm. My daughter loves going out to pick apples. It makes for a fun hour or so. We get outside, enjoy the fresh air and have a snack while we are there. I am fortunate enough to have Organics Farm 2 minutes away from me which is great, so we have just been picking a few apples at a time. It is such a wonderful thing to do with children. I believe it is critically important to teach children where food comes from. It is also a great way to get your kids excited about eating produce.

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    As a nutritionist, I have been asked the question, “Does an apple a day really keep the doctor away?”. And my answer is No! While apples can be a part of the puzzle to keeping the doctor way, all aspect of your diet and lifestyle are critical for keeping the doctor away. Apples are definitely a great start, try snacking on them instead of reaching for the sugary treats.

    Here is my daughter apple picking (or I should say eating) with me ;) Such a fun thing to do with kids!

    Here are a few highlights of the goodness apples have to share

    -The phytonutrients in apples are great for blood sugar regulation.

    - An excellent source of dietary fiber, in particular pectin which is great for soothing digestion

    - Apples contain pre-biotics; supporting the good bacteria in our digestive tracts

    - A beautiful source of vitamin C

    - Low in calories

    - Antioxidants and anti-inflammatory

    - Great for your lungs; reduces asthma symptoms and is known to decrease risk of lung cancer

     

    Here are my top ways to enjoy;

    -Apples slices with almond butter

    - Homemade apple sauce ( I bake apples, then puree with a touch of cinnamon)

    - Added to squash or pumpkin soups to add a touch of sweetness

    - I love sautéing chopped apples with coconut oil. Then I add a touch of maple syrup, and cinnamon. I serve this over yogurt for a warming breakfast

    10 Minute Apple Sunday from Worlds Healthiest Foods

    Try my Amazing Crisp recipe, just swap apples for the berries

    Share with me. What is your favourite way to enjoy apples?

    In best health,
    Jamie

  • Wild for Blueberry Muffins

    Happy September everyone! I actually love this time of year. Don’t get me wrong, I do miss summer but I love the abundance of local goods this time of year. Still getting the late summer crops but adding in the early fall goods. Simple things definitely make me happy and grateful.

    I have been on a bit of a muffin kick lately. My mission is to find super healthy and low glycemic muffins, the will provide an amazing steady stream of energy.

    These particular muffins have fibre rich coconut flour, are packed with protein rich eggs, and contain heart healthy olive oil as the fat. And the best part - NO REFINED SUGARS. Maple syrup, while still a form of sugar, contains a variety of minerals making it a far superior choice to white sugar. Wild blueberries are in season and jammed packed with antioxidants!

    Enjoy these muffins for breakfast, or as a snack! I highly recommend them for the little ones in your life.

    This recipe is slightly adapted from http://www.elanaspantry.com/blueberry-muffins/. Thank you Elana for your amazing recipes. I have loved each and every one that I have tried.

     

    Blueberry Muffins

    • 1/2 cup of coconut flour
    • 1/2 tsp sea salt
    • 1/2 tsp baking soda
    • 6 eggs
    • 1/3 cup maple syrup
    • 1/3 cup olive oil
    • 1 tbsp vanilla extract
    • 1 cup wild blueberries

    1. Sift coconut flour, sea salt and baking soda.

    2. In another bowl, whisk eggs, maple syrup, olive oil, vanilla together until well combined.

    3. Add flour mixture to the wet ingredients.

    4.Add the blueberries

    5. Pour batter into muffin pan (either greased with coconut oil or lined with muffin cups)

    6. Bake at 350 for 20 minutes. Cool and serve

  • Super Easy Quinoa Granola

    I love granola. But granola doesn't really love me. You see, I am allergic to oats :( Whenever I eat them I get a runny nose and about 1/2 hour after eating I get a blood sugar crash. Sometimes foods that are considered healthy might just not be healthy food for you. Each one of us is biochemically unique and we all require different foods to thrive. If you are suffering with any issues from digestive problems or any type of inflammatory condition from arthritis to eczema you might want to take a mindful look at your diet and discover if the foods you are eating are triggering your symptoms. Learn more about my path to wellness here!

    Okay, now on to the good stuff. You can swap quinoa flakes for large flakes oats if you would like. I love serving this with plain yogurt (I enjoy sheep's milk yogurt)  or freshly made almond milk (recipe to come, super simple to make). I also like to serve it with seasonal fruits.

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    Picture - Quinoa granola, fresh almond milk, local peaches and blueberries. Yum!

    Quinoa Granola

    • 1/2 cup extra virgin olive oil (or you could use coconut oil - I have tried both with great success)
    • 1/2 cup brown rice syrup*
    • 2 tbsp pure maple syrup
    • 3 cup quinoa flakes
    • 1 cup raw nuts - I used walnuts and pecans
    • 1 cup raw seeds - I used pumpkin and sunflower
    • 1 cup organic raisins
    • A pinch of sea salt

    Method

    1. Preheat oven to 400F
    2. Mix all ingredients together until well combined (if using coconut oil, please melt before mixing so it gets evenly mixed)
    3. Place all ingredients on a parchment lined baking sheet (you might need 2 so it can be spread out evenly)
    4. Bake for about 25 minutes or until golden brown
    5. Let cool. Enjoy right away or store for later use. Can be stored for 2 weeks, if it lasts that long in your house

    *I use Organic Brown Rice Syrup by Lundberg. Brown Rice Syrup is a thick sweetener and produces granola clusters which I love. You can also use other natural sweeteners such as maple syrup, honey or coconut nectar.

    SHARE WITH ME

    Have you noticed any foods that don't make you feel so great? If so, do you still eat it? What do you notice when you remove it from your diet?

     

     

  • Bring on the Kale! The Kale Avocado Salad that is...

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    I was having one of my all time favourite salads with my dinner the other evening and thinking I really should post this recipe. You see, I wasn't always into kale. In fact, before I started nutrition school I had never tried it. It wasn't until I went to my amazing teacher, Caroline Dupont's cooking class that I tried it. This recipe was my first intro to kale and I love it and it has continued to be a hit with everyone that I have made it for. 

    Here is my post from my previous blog 

    Kale is a super powered leafy green vegetable that is located in the lonely part of the grocery store along with all of the other leafy greens. I find that many people are intimidated by these green vegetables because they don't know what to do with them. Thats how I was. What I now understand is that you just need an amazingly tasty and simple way to enjoy!

    Kale contains the most bang for your buck when it comes to nutrition. One cup of kale supplies us with 70% of the RDA of vitamin C. It is also a rich source of B6, manganese, fibre, as well as many minerals including copper, iron and calcium! Kale has 3 times more calcium than phosphorus, which is a highly beneficial ratio since high phosphorus consumption is linked to osteoporosis. So many of us think of dairy for calcium....kale is a much better source of "easy to absorb" calcium. A must for anyone concerned about bone health.

    Kale also contains plant nutrients that help balance hormones for men and women. Indole 3 carbinols and sulforaphane are 2 big fancy words that can help reduce PMS and menopausal symptoms and help prevent prostate problems in men.

    So now the question is......how the heck do I eat that weird leafy green stuff??? I knew that's what you were thinking, I get it all of the time. Well, first of all you could try my simple Yummy Greens recipe, my favorite kale chips (from Elanas Pantry) or start your day off with a green smoothie. Or you can try this amazingly healthy, enzyme rich raw kale salad. The problem with eating raw kale is that it can be hard to digest because of the cellulose. In this salad you marinate the kale in sea salt and lemon juice, both help to break down that fibrous cellulose making it much easier to digest.
    This salad has been enjoyed by many in my household. And by many who really thought they didn't like kale. It is such a great way to ease people into greens, because it tastes great and is easy to make!

    I dare you to try it??

    Ingredients

    • 1 head kale, thick centre stem removed, sliced fine
    • 1 avocado, halved, flesh scooped out of peel
    • 1/4 vidalia onion, chopped OR green onions
    • 2 ½ tbsp. olive oil
    • 1 ½ tbsp. lemon juice
    • 1 tsp. Celtic sea salt
    • 1 cup of cherry tomatoes, sliced in 1/2

    Method
    In a large salad bowl, toss together all ingredients (except tomatoes and onions), using your hands to squeeze as you mix to wilt the kale and cream the avocado together. Add the tomatoes after mixing. Serve!
    Recipe slightly adapted from the lovely kitchen of Ms Caroline Dupont. Caroline was one of my teachers from nutrition school and has continued to be one of my mentors in the field of health and wellness! One of the most beautiful people I have ever met, inside and out! Thank you Caroline for all of your inspiration!

     

  • Keeping Baby Healthy On the Go + 4 baby food recipes

    Want to learn more about how to introduce foods to your baby, what foods promote optimal growth and development, and if you should give your baby supplements?? Book a private consult with me to get a customized plan for your baby! Or if you have a group of like minded mama's or daddy's I will come to you; Check out my Feeding Baby Healthy Workshop here!

    I think one thing that all mommy’s and daddy’s have in common is that we want our babies to be happy and healthy! And our babies being healthy is a key component to their happiness....and ours! It can sometimes be challenging to keep babies healthy on the go because lets face it, there are not many healthy on the go foods for babies! And I hope we all know that the FOOD we put into our bodies is the cornerstone for health. We are exactly what we eat because food provides us with the building blocks to our trillions of cells!

    First of all, I believe the most important thing’s we can do to help develop a healthy palette for our little ones so they want to eat healthy foods is to provide them a variety of real wholesome foods. That means skipping the prepared baby foods whenever possible, including the organic ones. Surprised? Have you ever tried them?  I have and let me tell you it tastes nothing like actual food. How can we expect our kids to want to eat real foods when they were started on the processed stuff. Even worse is taste-less rice cereal that really has no nutritional value except for the added synthetic nutrients that are not very well absorbed anyways. You might as well give your baby a spoon full of sugar in place of rice cereal there is really no difference. Now if you have given your baby rice cereal or processed foods already, please do not stress. This post is just to inform you to help you or anyone you know (please share) to make more informed decisions moving forward. I am bursting at the seams with passion to show you how easy it is to make your own baby food with very little time, money or effort.

    Here are some of my top reasons for skipping the store bought foods;

    1. Nutrients are lost during processing. In order to pass safety standards the food has to be cooked at extremely high temperature to kill all bacteria. Well, guess what?? It kills the good stuff to.
    2. More nutrients are lost over a long shelf life. Nutrients loose their potency the longer a food sits on the shelf. And who knows exactly how long the food has been on your shelf?
    3. All that packaging is not good for the environment. When you make your food at home you can use re-usable containers. Think of how much packaging you would go through in even a months time if you used store bought all of the time.
    4. Limited choices. You want your baby to try many foods to help develop a well rounded palate. There are so many beautiful whole foods that this world has to offer, why would you limit babies selection to maybe 10 various jarred foods.

    Now I know what you are thinking! Maybe that is all good and fine when you are at home but you are a busy family and on the go all of the time! What can you feed your babies/young children on the go?? Well, there are lots of options! My 2 favourite travel foods are avocados and bananas. There is no cooking or sterilizing necessary. I would take one of each and mash them together for the fastest baby food on the plant! You can add your prepared baby food, throw in the freezer. Then before you go out, take the goodness out of the freezer. It will thaw while you run your errands and be ready to enjoy when you need it!

    Have I overwhelmed you?? Trust me, there is no need to be! Preparing food can be way easier and more economical than you may think! You can make baby food in large batches and freeze (which preserves way more nutrition that jarring by the way)

    My top ways to prepare baby food includes

    • Steaming (great way to preserve nutrients)
    • Roasting

    Here are a few of my favourites recipes that require little time and even less effort!

     Roasted Pear Delight

    • 2 organic pears
    • pinch of nutmeg
    1. Preheat oven to 350F
    2. Roast pears in an oven safe dish for 20-25 minutes or until softened.
    3. TAke out of oven and let cool. Puree until smooth. Add a dash of nutmeg!
    4. This is so yummy even mommy and daddy will enjoy!

     Steamed Sweet Potato Pie!

    • 2 sweet potatoes, peeled and chopped
    • 1 apple, pealed and chopped
    • 1 tbsp or so virgin coconut oil
    • dash of cinnamon
    1. Steam sweet potatoes and apples until softened. Let cool.
    2. Blend until smooth, add coconut oil and cinnamon!

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    Sweet potato is still a favourite for my little lady. This was her first time enjoying them.

     Quick and Easy Beet Love

    • 2 beets
    1. Roast beets covered in a preheated oven at 350F for about 1 hour or until soften.
    2. Blend with some bone broth or breast milk/formula until desired consistency is reached.

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    This is my daughter at about 7.5 months old after I let her explore beets. She had a blast but what a mess ;)

     Cumin Lentil Love

    • 1/2 cup of cooked red lentils
    • 2 tbsp of chopped fennel
    • 1 carrot grated
    • pinch of roasted cumin
    • Olive oil
    1. Sauté fennel and carrot over medium heat with olive oil until softened. Blend with cooked lentils and add cumin!

    Here are my favourite products to keep baby healthy on the go

    1. Silicone Food Storage Containers (these were my favourites)
    2. Wean Green Glass Storage Containers
    3. Munchkin Silicone Love Spoons
    4. Kleen Kanteen Sippy Cup's

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    My daughter loved her Munchkin Silicone Love Spoon, also worked as a great teether.

  • The Most Essential Nutrient....Water!

    Did you know that most of us are walking around dehydrated 24/7?? I often hear from my clients that they are just not thirsty so why would they drink more water! Well I know it sounds 100% counter intuitive however thirst signals have nothing to with optimal hydration. Most of the time, by the time you actually feel thirsty, you are already in a dehydrated state.

    The human body, on average contains 60-70% water! Our brains are approximately 75% water. Feeling fussy headed or mentally sluggish?? Try sipping on water throughout the day!

    Many of us think we are hungry when thirst is the actual culprit. If you are trying to reduce your waist line, improve digestion or have more energy, try making sure you are getting sufficient water for 1 week and see what happens!

    Here are my top tips to keep hydrated.

    1. Keep a 1 litre bottle with you at all times and ensure you are drinking at least 2 per day!Try herbal teas! I love them warm or cold. Remember that caffeine containing teas/coffee are dehydrating making your water requirements even higher. Herbal teas are tasty and help keep you hydrated.
    2. Enjoy a tall glass of warm or room temperature water upon rising! You can add a splash of lemon for an added bonus. Lemon offers a gentle cleaning action for the liver and the bowels!
    3. Add fresh fruit OR mint to your water for added flavor! I keep a couple jugs of water in my fridge at all times and often flavor them with various fruits and/or herbs. Get creative and have fun! I have recently started to enjoy rosemary iced tea. See recipe below.
    4. Enjoy a relaxing herbal tea before bed with herbs such as passion flower, valerian, hops, etc.

    When our bodies are not used to getting sufficient water, we might find ourselves making frequent trips to the bathroom! I can assure you from personal experience and feedback from many clients; this too shall pass! Your body gets used to the extra water pretty fast!

    Important considerations

    1. Ditch the plastic!! Plastic water bottles are not only terrible for our planet as they never decompose. They are also bad for us! There are many toxic chemicals in plastic bottles that leach into the water and then into our bodies! These chemicals disrupt our hormones and are linked to various cancers, hormonal issues and weight gain! Try glass instead, tastes better and makes our bodies and our planet happy!
    2. Drink clean water! If we are going to be drinking at least 2 liters of water a day then we do not want it coming along with toxic chemicals. Drinking pure filtered water is absolutely critical for abundant health. I have a reverse osmosis system in my house which I believe is a great way to ensure our water is pure. You can also use a simple carbon filter that you add to your water bottle on the go that removes chlorine, pesticides, detergents, etc. Check out Santevia for a great water filtration options; http://www.santevia.com. If you have access to quality spring water that would also be a great option.

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    ROSEMARY TEA

    Great for digestion, helps to increase circulation, a mild diuretic and is a rich source of antioxidants.

    Ingredients

    • a few sprigs of fresh rosemary
    •  boiling water
    • a glass pitcher (that is safe for hot liquids)

    Place rosemary in a glass pitcher. Bring water to a boil. Pour into pitcher. Allow to cool until it comes to room temperature. Place in the fridge and enjoy!

    Happy Sipping!

  • The Best Seasonal Crisp Ever and Raspberry Love

    Hi all! If you didn't know already, it is raspberry season here in Ontario. It is a great time to enjoy these amazing berries. While yes we can get them year round, enjoying freshly picked raspberries packs a whole lot more powerful antioxidants (there are too many to list here, if you want to learn more check this out) and vitamin C. Raspberries are an excellent source of ellagic acid which has powerful anti-inflammatory powers and is known for its anti-cancer properties.

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    These are the perfectly, imperfect berries we picked up! So tart, so tasty!

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    Look at these beauties. Going to make another crisp with these.

    I am actually off to pick my own raspberries today with my little girl (raspberries are one of her favorite foods) at the local farm in Stouffville. It is called Organics Farm. If you have not been and live close by I suggest you check it out. We went the other week and it was just too hot to pick so we purchased them already picked for us and came home and made ice cream. It was a hit. I don't have the recipe but the ingredients were raspberries, 1 can coconut milk, maple syrup and vanilla. Then yesterday afternoon, after a day in clinic sitting in a chair, I decided we would go out and get some fresh air and pick some berries. We didn’t make it to the raspberries though because we were having too much fun picking the tart cherries, goose berries and currents. Some people might find these berries too tart but not my little girl, she loves the pucker :)

    photo

    I love enjoying berries on their own. Raspberries have a beautiful tart flavour that almost makes me pucker but I love it. I also love to add them to smoothies of course. And my 3rd favourite way to enjoy seasonal berries is in a crumble. I enjoy this crumble for breakfast with a dollop of sheep’s milk yogurt. Yes, dessert for breakfast. Isn’t that the best? This crumble is made with such high quality ingredients, why not?

    Seasonal Crumble 

    • 5 cups of fresh fruit (berries, rhubarb, stone fruit)
    • 4 tbsp maple syrup
    • 1.5 tbsp lemon juice
    • 3/4 cup almond meal
    • 3/4 cup quinoa flakes
    • a pinch of sea salt
    • 1 tsp cinnamon
    • 3 tbsp of organic butter (room temperature) OR use olive oil

    Preheat oven to 400F.

    Toss the fruit with 2 tbsp maple syrup and lemon juice. Mix almond meal, quinoa flakes, salt, cinnamon in a large bowl. Add remaining maple syrup and butter crumbed into small pieces. Mix until combined. Crumble the mixture over the fruit and bake until the topping is nicely browned about 25 minutes.

    Note - if the crumble mixture seems dry, add extra butter and maple syrup.

    If you want to see more pictures of raspberry picking today make sure you follow me on Instagram or twitter.

    If you like what you have read here, make sure you sign up for my newsletter. The 1st one is coming to a inbox near you very soon. Don't miss out.

  • Shedding the baby weight

    Getting back into shape after having a baby can be tough sometimes. If you are breastfeeding, that takes up most of your day and if you are bottle feeding your day is spent making formula sanitizing bottles, not to mention changing diapers, laundry, keeping up with the house cleaning, etc.  You are sleep deprived (no matter how well your baby sleeps they still need to feed during the night), super busy and often looking for quick fixes when it comes to meal time. It is so easy to get into the carb/sugar and often caffeine cycle to get you through your day. I am here to tell you from personal experience and also from my professional knowledge as a nutritionist, with a few changes you will feel better and prevent those overwhelming cravings for the wrong foods.

    Here are my top tips to get back in shape post baby;

    1. Get moving - put your baby in the stroller or even better a baby carrier (adds extra weight to burn a few extra calories, just make sure you have good posture so you don't hurt your back) and go for a walk. Moderate exercise is also a great way to combat stress and reduce unwanted cortisol (cortisol is known for is ability to aid in fat storage). And it also will burn some extra calories while soothing your baby. My little girl was always happiest in the baby carrier. If the weather does not permit, hop over to your local mall and do some laps or try putting on some music and shaking your booty or my favourite rebounding (mini trampoline) for 10 minutes to 1 hour.

    2. Ditch the sugary treats and refined carbs! I know this one may seem tough when you are not sleeping. Our bodies scream for sugars and carb’s when we are lacking sleep. First thing you need to remember is those sugars are such a short energy boost and will leave you more fatigued in the end. Second thing to think about is enjoy ‘TREATS’ that wont affect your blood sugar the same way. My go-to is organic dark chocolate, must be 70% or higher or I bake cookies using low glycemic coconut sugar and whole grain flours.

    3. Eat small amounts of protein rich foods throughout the day. Protein is essential for keeping our waist lines in check. It is key in balancing your blood sugar and it also promotes glucagon which is a mighty fat burning hormone. Ideal protein foods include hempseeds, lean meats, beans, lentils, greek yogurt, high quality protein powder and eggs. Aim to get some at every meal to beat the cravings and keep you feeling full.

    4. Don’t drink your calories!!! This is such a critical tip. Drinking juices and pop do not make you feel full at all. All they do is spike your blood sugar, followed by fat storage, then a crash and then you crave more sugar. Stick to herbal teas and water to hydrate your self.

    5. Sleep when you can!! It is so important to get as much sleep as possible. When we are not sleeping properly our cravings can be out of control. So instead of reaching for the cookies as soon as your baby goes down for the night, sometimes just go to sleep. If sleep is not an option, try taking deep relaxing belly breaths to decrease the effects of stress and balance hormones.

    Hope these tips will help you get back to your best self post baby. I know they helped me!

    I am curious, do you have any more tips to help shed the baby weight? I would love to hear from you!

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