The next food we have moved onto is yams. This little guy was having a bit of trouble with getting his swallow reflex working when having solid food. He is still used to breastfeeding as his main form of nutrition. As you can imagine suckling at the breast and eating solid foods is a big learning curve for the baby to go through.

Eating in babies first year is not so much about nutrition but about learning and development and this is a prime example. This is yet another reason I encourage parents and caregivers to avoid pureed foods and to use fork mashed foods. This is an excellent way to introduce solids to their babies. It may seem backwards but a thicker consistency can actually help trigger a person to swallow therefore making it easier for them to eat and help prevent choking and gagging on the food. 

Yams are another food that is very easy to change the consistency of. We started with a fork mashed texture, dumping a pile onto his tray which he could play around with or grab some with his fingers and bring it up to his mouth. The thicker consistency of the yams versus the avocados was helpful for him to learn about moving food around your mouth, forming a bolus of the food and swallowing it. Another bonus of yams is due to their content of Vitamin C they can help with the absorption of iron for your baby. 



Are you looking for help with starting solid food with your baby? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Watch a baby self feeding yams:

1. You can make large quantities and use as leftovers for lunch or freeze.
2. You add the ingredients and the slow cooker does the cooking for you.
3. Less prep time.
4. Less time spent cooking.
5. Less time cleaning up.
6. You don’t need to be home while dinner is cooking- set it to cook while you are out for the day.
7. Makes the whole house smell delicious.
8. You can often prep some of it the night before and start it the next morning before you leave for the day.
9. There are slow cooker recipes for everything: meat, vegetarian, breakfast, vegan, gluten free, dairy free, low fat, kid friendly…you get the point.
10. You can use cheaper ingredients- for example cheaper (more tough) cuts of meat because cooking the meat in liquid makes it more tender. Another example of using cheaper ingredients is using dried beans or lentils which are cheaper than canned. Often they require soaking ahead of time however because of the length of the cooking time you can add them dried –thus reducing the cost.

Looking for recipes or help with meal planning? Contact Jill, Nurture The Future’s Registered Dietitian.

This is a great slow cooker soup. It is both vegan and gluten free. For those who do not like tomato in their soup or find that acidic foods are giving them heartburn this recipe might be worth a try. For those who do not enjoy spinach you might be pleasantly surprised. This soup is a good source of iron and fibre. A great soup for any pregnant mama. Enjoy!

1 cup lentils (brown)

1 Tbsp canola oil

1 onion, diced

3 stalks of celery, chopped

2 carrots, chopped

4 garlic cloves, minced

2 tsp ground cumin

2 tsp chili powder

2 tsp curry powder

1 tsp black pepper

2 potatoes, grated

6 cups vegetable stock

2 cups spinach, chopped

2 Tbsp lemon juice

1. Rinse lentils

2. Heat oil over medium heat. Add onions, celery, and carrots and cook until softened, about 5 minutes

3. Add garlic, cumin, chili powder, curry powder and black pepper and stir for 1 minute

4. Transfer to slow cooker

5. Add lentils, potato and stock

6. Cover and cook on low for 8- 10 hours or on high for 4-6 hours

7. Add spinach and lemon juice

8. Cook on high for 20 minutes

Questions about nutrition, contact Jill, Nurture The Future's Registered Dietitian nf.nutrition@gmail.com

How do I get a resolution to stick? It definitely does not come down to a specific date. Just because it is January first doesn’t mean that you are in the mind frame to make a lasting change. I like to use stages of change with my clients to assess where they are at and how ready they are to change.

If they are not ready I work with them to get them to a place that they are. If they are ready I encourage them to tell people about their intentions. When they are in the process of already having made changes we provide techniques to help maintain the change that they have created.

So this January first, if you want to change, I would recommend taking the time to think about where you are in the stages of change. Make this your starting point for change – not necessarily jumping right into it but giving yourself permission to start the change in a gentler, more sustainable way.

I always recommend looking at the year as a whole for the change to take place – or leave out a time frame all together.

I always place emphasis on change starting with thinking about it. Yes that counts! If you are ready to take the next step, if you are thinking about it figure out how to move to where it can realistically become an option. For example weigh the pros and cons and take steps to make the pros out weigh the cons.

I believe this helps people make lasting change. Most of us have made a resolution on January first that’s turned out to become a February flop.

Take the time to nurture your future to create lasting change. Wherever you are in your steps to change there are some things you can put into place:

·      Try writing down what you eat. You might be surprised that it helps you lose more weight and not only that, but        it helps keep that weight off.

·      Try planning meals and shopping with a list – be sure to stick to your list. If it’s not in your house you won’t be            eating it there. If you need help with meal planning a Registered Dietitian can help. 

·      Try taking at least 20 minutes to eat. Chew your food thoroughly.

·      Try to eat together with your family or friends. Be sure to minimize and remove distractions such as phones, TV, 
       and electronic devices.

·      Try drinking water and avoiding other sugar- laden beverages. To create more flavour in your water try adding 
       cucumbers, berries, lemons, limes, oranges, apples, mint, etc.

In terms of weight loss I always place emphasis on looking at the why of eating. Ask yourself why am I eating?

Is it because I am emotional  (this can include all ranges of emotion – happy, sad, mad, etc.)? Is it because you are bored or stressed? Or is it because you are truly hungry?

Sometimes it can be as simple as changing routines. For example:

·      Do you snack at night watching TV? Try taking up knitting to keep your hands busy.

·      Do you eat in the car? Try listening to an audio book on how to learn a new language.

·      Do you eat anytime you wander through the kitchen or the lunch room at work? Try changing the route through 
       your house – if possible – to get from room to room or going for a walk at lunch and eating outside. 

Have questions about how to get your eating on track? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com