An easy to make slow cooker soup just begging to be dipped into. Top it off with corn tortilla chips, cheese, avocado, cilantro, jalapeño- whatever suits your taste.

1 cup. Onion, diced
1. Bell pepper, diced
1/2 cup. Spinach
1/2 cup. Zucchini
3 cups. Vegetable broth
1 cups. Diced tomatoes
1/2 cup. Salsa
1 can. Tomato sauce
1 can. Black beans (choose no sodium if possible)
1 cup. Red split lentils, dried
1 cup. Corn
2 tsp. Chili powder
2 tsp. Cumin
2 tsp. Garlic powder
1 tsp. Cayenne
1 cup. Cashews (soak and blended)
2 Tbsp. Taco seasoning (I love oh she glows recipe)

1. Add all ingredients into slow cooker.
2. Cook on high for 5-6 hours.
3. Add desired toppings.

Need more weeknight meal solutions? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

Looking for a quick dessert or a way to use up those softish apples? Here is a quick and easy apple fritter recipe that is baked! This recipe is both vegan and gluten free.

11/2 cups. Brown rice flour
1/4 cup. Corn starch
2 Tbsp. Icing sugar
3 tsp. Cinnamon
3 tsp. Baking powder
5 Tbsp. Earth Balance Margarine
3/4 cup. Milk alternative mixed with 1 Tbsp lemon juice
2 Apples, diced
2 Tbsp Brown sugar

1. Preheat oven to 450F.
2. Mix Earth Balance and brown rice flour, corn starch, sugar,
cinnamon and baking powder together in a bowl.
3. Add diced apple into the mixture.
4. Pour milk (mixed with lemon juice) and mix until a dough
forms.
5. Drop dough in a rough ball (about 9) shape onto parchment
lined cookie sheet.
6. Bake for 15-20 minutes.
7. Once cooled add glaze (optional).



Looking for more recipes that fit your needs? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

Does a bowl of ice cream make you feel better after a really bad day? Do you turn to carbs for comfort? It’s common to use food as a way to make yourself feel better when you are sad, angry, stressed or tired. But there are better ways to deal with those emotions.
 
I often work with clients who identify with this problem, and maybe you identify with it too. Whether you are dealing with stress eating, mindless snacking or using food as comfort, this year’s Nutrition Month 2017 campaign has a solution. Plug your problem into their three-step approach to Take the Fight out of Food. Here’s an example of how it works.
 
Spot the problem: Many of my clients work full-time while raising a family,
and having a typical busy lifestyle. They often turn to food for comfort when they are stressed at work or frustrated at home. The common theme is, wanting to learn better eating habits.
 
Get the facts: When clients meet with me, they learn that craving food when you are stressed instead of hungry is called emotional eating. They often recognize some of their own patterns in the information I share with them. For example:

• Craving foods that are high in calories, fat and sugar (do you have a weakness for muffins?)
• Eating too much without realizing it
• Feeling even more stress and anxiety after eating too much

 
My clients learn about mindful eating as a way to manage emotional eating habits. Mindful eating involves paying attention to eating using all senses: really seeing, tasting, hearing, smelling and feeling food. So instead of eating a whole bag of chips when you feel stressed, you can learn to be more mindful of your choice – perhaps eat a smaller portion and enjoy every bite, or choose a more nutritious snack.
 
Mindful eating can help you become more aware of the reason why you are eating. It will teach you to eat when you are hungry and stop when you feel full. Using mindful eating, I help people become more aware of their emotional and physical responses to food. With training, you can manage your stress-related eating and pay more attention in the present moment when you are making food choices.
 
Instead of turning to comfort food, you can learn to fight stress by doing something you enjoy, such as taking your dog for a walk, playing street hockey with your kids, reading a book or cooking. Armed with apps like eaTracker, you can monitor when you eat and look for patterns (which is something we would do together.)
 
You can also find some new recipes to try for nutritious comfort food:
· Avocado and grapefruit winter salad
· Indian spiced lentils (You can also find all 12 feature recipes at www.NutritionMonth2017.ca).
 
Seek support: Did you know I am a Mindful Eating Coach who teaches mindful eating principles during individual or group counselling sessions?
 
Do you have a food fight that you struggle with? Try the three-step approach to Take the Fight out of Food and make your commitment official at www.nutritionmonth2017.ca.
 
Do you want to learn more about mindful eating and how it can work for you? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References: Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at: www.nutritionmonth2017.ca.
 

It’s a common story. You’re chatting with friends, and you mention that either yourself or your kids are experiencing a health issue. Perhaps it was during pregnancy, or postpartum. Maybe when you were breastfeeding or feeding solids to your baby or your kids. However you arrived there, your friend, with the best of intentions, goes into “problem solving mode” by recommending a specific diet or ingredient that they think may help you. Your friend means well, but it’s better to get medical advice from a reputable source to help solve your struggle.
 
Misinformation affects many of my clients, but there is a way to spot your problem and seek reliable facts to solve it. Let’s take a closer look.
 
Let’s imagine that you or one of your children is suffering from excess gas. Your friend may recommended a gluten-free diet, but your friend is not a doctor or dietitian. The question is: “Is this suggestion right for you or your kids?” Let’s use the three-step approach to solve your struggle with gas and bloating.
 
Spot the problem: It seems that everything that’s eaten causes gas. Your friend said to stop eating wheat and gluten, you aren’t sure if that was the right advice.
 
Get the facts: After reading a medical website, you learn that gas, bloating and burping are all common, and can be normal. Remember it can be helpful to search on trusted websites. Try searching the term “gas” on these trusted websites:
· www.dietitians.ca
· www.healthlinkbc.ca
· www.eatrightontario.ca
 
From doing that search, you learn that gas, bloating and burping may be caused by swallowed air, medicines, supplements and certain food or drinks. So, maybe the problem is that daily chickpea salad hasn’t been digesting properly. Or may one of those supplements you take could be the problem.
 
You also note that gas and bloating could be the sign of a condition, such as lactose intolerance, irritable bowel syndrome or celiac disease. Often, we feel unsure of the reason for our symptoms, or those of our kids and it’s important not to self-diagnose. This is when it’s important to get the help of your doctor.
 
If you want to learn more about your friend’s suggestion to give up gluten in case it is celiac disease, you can visit the Canadian Celiac Association website. From doing this, you will see that if you need to be tested for celiac disease, you need to be eating gluten (a protein found in wheat and other grains) before the test to get accurate results. Often clients have taken their friend’s advice to remove gluten from their diet, without realizing they can get a “false negative” result. If you or someone in your family does need to go that route, you can always work with a dietitian before eliminating foods, since we can help you plan a balanced diet and ensure you meet your nutrient needs.
 
Seek support: After reading this, you now know it’s important to not self-diagnose or rely solely on advice from websites or well-meaning friends. You can talk to your doctor about the symptoms. If necessary you can see a gastroenterologist (digestive health doctor). You can also see a dietitian (like me!) to help you figure out which foods may be causing discomfort.
 
Do you have a food fight that you struggle with? Try the three-step approach to Take the Fight out of Food and make your commitment official at www.nutritionmonth2017.ca.
 
If you or someone in your family needs to eliminate certain foods, be sure to contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com so we can make sure you are getting what you need.
 
References: Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at: www.nutritionmonth2017.ca.

Do you get frustrated after you make a family meal and your kids only take two bites? Or maybe you wish that there were some go-to meals that everyone could agree upon. The good news is that taking control of the dinner hour is within your reach. Really!
 
Maybe you are dealing with picky eaters, rushed mealtime or other dinner table dilemmas, this year’s Nutrition Month 2017 campaign has a solution. Plug your problem into their three-step approach to Take the Fight out of Food. Here’s an example of how it works.
 
Maybe you work full-time and prepare dinner for your family every night. It’s a struggle getting a meal on the table that everyone will enjoy. One child is quite picky, one doesn’t want to try new things, and no one agrees on the foods they like. What are you supposed to do?
 
Spot the problem: The struggle is, making family meals that everyone will enjoy.
 
Get the facts: You can visits www.dietitians.ca and search “picky eaters.” This will show you that parents and children have different jobs at mealtime – most of my clients say they have never thought about it that way before. The parents’ job is to decide which nourishing foods are served, when dinnertime is, and where they will eat. It’s then up to your children to decide what and how much to eat from what you offer.
 
It is often such a relief for parents to have a framework for a plan, with separate roles for yourself, and your kids. Suddenly you realize that some small changes can make mealtime more enjoyable for everyone (Yay!). When you know that it’s your children’s job to determine how much to eat, you can stop telling them to “eat everything on their plate.” Plus, it helps you understand that it’s important to not to let the kids decide where they want to eat, which is often in front of the TV instead of at the dinner table.
 
Reading more information about picky eating on Eat Right Ontario and Healthlink BC websites, and from talking to me, you can learn that children take their nutrition cues from their parents. Now you can set a good example by preparing and eating nourishing choices. Often it comes to light that parents are rarely eating vegetables, and suddenly it makes sense that your kids won’t either! Here are some other things you may not know:
· Children’s appetites can be erratic and that’s okay! The amount your children eat will vary each day depending on their appetite, fatigue, activity level and if they are having a growth spurt. It doesn’t always mean they are picky – it is normal.
· Getting kids involved with grocery shopping, prepping and cooking food can help them become more interested in trying new things.
· It can take 8-15 tastes or more before a child will like a new food.
· Kids may seem picky or may eat a small amount because they are simply not hungry at meal times.
· It’s best to offer three meals and two or three snacks at regular times each day and to make sure kids aren’t grazing throughout the day. This will help the kids come to the table hungry since even a little milk, juice, or few crackers can spoil a child’s appetite
 
 
Seek support: Often just finding out that you are not the only parent of picky eaters can make you feel a lot better. Did you know that up to 35 per cent of parents describe their toddlers or pre-schoolers as picky eaters?! There are online support groups to talk to other parents about mealtime craziness. They share stories, swap recipes and inspire each other.
 
This is also where the work that we do at Nurture The Future can help. I often help clients with mealtime solutions that are family-friendly. Remember we offer online and in-person appointments, as well as grocery store tours.
 Getting your kids more involved in shopping, prepping and cooking meals will make them more interested in family meals! Start by cooking these three kid-friendly options that they choose together:
· No-Bake Coconut & Banana Lentil Energy Bites
· Egg, tomato and cheese breakfast pizzas
· Hearty beef minestrone
 
Try these with your kids too, and find all 12 feature-recipes at www.NutritionMonth2017.ca. Or try the recipes on my website as most of them have been kid-approved too!
 
Look for more recipes on the Cookspiration app, and choose one that is marked as “kid approved” or “kids choice.”
 
Do you have a food fight that you struggle with? Try the three-step approach to Take the Fight out of Food and make your commitment official at www.nutritionmonth2017.ca. If you need more support around your kids eating and your family’s food fight contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References: Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at: www.nutritionmonth2017.ca.

You can’t believe everything you read online. While many of us know that, it’s still easy to be taken in by popular ideas we see online or hear from friends. How can we really separate food fact from fiction?
 
Misinformation affects many of my clients, but there is a way to spot your problem and seek reliable facts to solve it. Let’s explore how this three-step problem-solving approach that was developed for Dietitians of Canada’s Nutrition Month 2017 campaign “Take the Fight out of Food,” can help.
 
Parents often struggle to make sense of the nutrition advice they read online about feeding their babies and kids. This is also very common during pregnancy when you start looking online for what you can and can’t eat. Here’s a good way to look for information you can trust.
 
Spot the problem: There is so much nutrition information online it’s hard to tell if something is a fad! People often contact me not knowing what to believe.
 
Get the facts: The truth is that some websites are more reliable than others. There is a resource on the Dietitians of Canada website that can help you determine if the facts you read online are accurate. Often when you are reading websites and absorbing information, not all of it was true. It’s very important to be more critical and ask yourself these questions when you are reading a website:
· Is the website promising a quick fix or a miracle cure?
· Do I have reasons to mistrust the person, organization or company that runs the website?
· Are they trying to sell me something instead of educating me?
· Are the website writers unqualified to be giving me nutrition information?
· Do they have facts that sound too good to be true?
· Does the information come from personal opinions rather than scientific evidence?
· Is the content missing reviews or verification by medical experts?
· Are the website claims based on a single study that may draw the wrong conclusion?
 
If you answered “yes” to most of these questions, the website may not be reliable.
 
Seek support: It’s important to not trust everyone who has an opinion about food and nutrition. Instead, look for sites that aren’t trying to sell you something and that rely on science rather than opinions. Be sure to check the credentials of the writers, and look for sites written by regulated health professionals whose work is reviewed by other experts.
 
Here are some sites that have reliable information:
· www.dietitians.ca
· www.eatrightontario.ca
· www.healthlinkbc.ca
· www.healthycanadians.gc.ca
· www.dietitians.ca/Media/Member-Blogs.aspx
. www.ellynsatterinstitute.org/  
 
Do you have a food fight that you struggle with? Try the three-step approach to Take the Fight out of Food and make your commitment official at www.nutritionmonth2017.ca. If you need more support, this is something that I can always help with. Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References: Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at: www.nutritionmonth2017.ca.

Both parents and individuals contact me when they are feeling frustrated by food and nutrition. Having kids who are selective eaters, getting them to eat veggies, feeling that you can or can’t eat certain foods- or that you should or shouldn’t, feeling that family mealtimes have become mayhem. These are all examples of “food fights” – they represent times when you struggle with yourself or others about what to eat.
 
A big part of my job as a dietitian is to coach people to calm these food fights, so I was super excited that the Nutrition Month 2017 theme is “Take the Fight out of Food” – it’s exactly what I do every day!
 
Nutrition Month 2017’s campaign from Dietitians of Canada guides people through a three-step approach to improve their relationship with food, no matter what the struggle. I personally love using this 3-step approach, as it can be very empowering to the individual or the family.
 

1. Spot the problem. Identify or define the specific nutrition problem that needs to be solved, since it’s causing a fight with food.
2. Get the facts. Decide what needs to be done to solve the problem using reliable and credible sources.
3. Seek support. Put the plan into action with support from family, friends, a dietitian and other members of the health care team.

 
Over the few weeks, I will go into how to take the fight out of food. You can take action right now by committing to Take the Fight out of Food at www.nutritionmonth2017.ca.
 
Have a food fight you want support with? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com.
 
 
References: Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at: www.nutritionmonth2017.ca.

If you need a quick and easy dinner to put on before your rush out the door- this is the one. It makes a large batch and also freezes well. This soup is very budget friendly too. This is such an easy soup to put together it's a great one for the kids to help prepare- or do it all by themselves.

​2 cups. Dried Black Beans (soak the night before although I often
forget and get away with soaking for a few hours.)
2 Carrots, grated
3 Celery stalks
1. Onion, diced
4 Garlic, minced
1 cup. Salsa
1Tbsp. Taco seasoning (my favourite is the Oh She Glows mix)
1 Tbsp. Cumin
​1 Tbsp. Chili
2 tsp. Oregano
6 cups. Vegetable broth


1. Soak beans and be sure to rinse and drain before using.
2. Add all ingredients, stir to mix.
3. Cook on high for 6-8 hours.
4. Before serving slightly blend soup, using an immersion blender, to desired consistency. I prefer to have some whole black beans still in the soup.

Looking for more recipes to help feed you family? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com

This rice always makes me feel like I've put in that extra effort with a meal, when in fact I haven't . I cook this in my rice cooker, veggies and all. You can eat it as a side dish- we like it with falafels, or as a base part of your dish - Indian food anyone?


2 cups. Rice
2 cups. Frozen mixed vegetables
1/2 Tbsp. Turmeric
3.5 cups. Water
3 Tbsp. Butter or dairy free margarine (like earth balance)
1/2 tsp. Herbamare
2 tsp. Cumin
1 tsp. Garlic powder
1 tsp. Onion powder
1/2 tsp. Black pepper
pinch. Cayenne, if desired.

1. Add all ingredients into rice cooker and stir to mix.
2. Cook according to your rice cooker.


Looking for more ways to add veggies to your meals? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com.

I find this a difficult time of year to deal with as a dietitian. Everywhere I look I see diet this, diet that, skinny, no- guilt, guilt-free, lose pounds, lose weight, etc. The list goes on and on. It drives me absolutely crazy.
 
Although I’ve been using mindful eating with clients for years, this past year I completed a program to become a mindful eating coach. I did this for professional reasons, however, as expected I gained personal benefits from it as well.
 
Now I’m seeing with New Year resolutions and the typical January diet drive, that I’m finding this even more frustrating. Why? I keep asking myself. I don’t want to be exposed to this. I don’t want my kids exposed to this. There is enough guilt and negative messages around us already. Enough I say!
 
Don’t get me wrong- I have goals, however, I am constantly setting goals all year round. Not because I “feel” I should, because I want to. Wanting to be healthy is great- let’s be role models for our kids.
 
This year especially around the holidays I made mindful eating a goal. Did I overeat sometimes- yes- the difference being that I did so consciously. Did I eat treats- Yes! But I didn’t only eat treats. When January rolled around did I stop eating treats and allow myself to feel deprived- no – because that’s not mindful eating either. I am still eating balanced and listening to my body and do you know what? I am entering this year without guilt over my eating and it is both refreshing and freeing.
 
As for the messages that I am bombarded with, I honestly feel immune to them. Angry, but immune. So, my hope for you this year is that you feel less guilt over your eating and put your energy and attention to something more useful in your life!
 
Happy New Year.
 
Interested in learning more about mindful eating? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
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