Are you breastfeeding and wondering if your shakes are still safe? Our dietitian shares options for the best protein powder while breastfeeding. This post contains Amazon affiliate links to some of my favourite products. I remember that constant knawing hunger of being a breastfeeding mom. As a dietitian, I know that postpartum is a necessary time to refuel your nutrient stores and support your baby’s growth with your milk. But as a mom of three, I also remember the new-mom fog and fatigue. It’s not always easy to fuel yourself with enough nutritious food during this challenging time. It can b ..read more

This is a guest post from Beatrice, who is a RDN, CHWC, CPT, & PCES and owner of Bea Well Nutrition where she specializes in Women’s Health, Mindful Eating and Eating Disorders. She is a mom of 4 who loves to run and be active with her kids. I recently watched an Instagram reel where a mom was trying to pour water into “her” cup (an analogy for filling her needs). But she was utterly failing because her cup had holes in it! So her water leaked into everyone else’s cup, and her cup was always empty. The caption read: “We are trying, but like, it’s hard!” Sound familiar?! It’s true – it’s no ..read more

Are you raising plant-based kids? That’s great! Plant foods are rich in vitamins and minerals and high in fibre. There are lots of health benefits to this eating style. But it is important that you focus on certain nutrients for plant-based (especially vegan) kiddos, including Vitamin B12, iron, calcium and omega-3. Fellow dietitian Sarah shares how to ensure your kids get enough essential nutrients here. Read on if you’re looking to add more plant-based meals to your diet or are fully plant-based. This blog is a recipe roundup of 24 breakfast, lunch, dinner and snack recipes from dietitians ..read more

This is a guest post from Sarah Whipkey, RD at The Plant Potential. She is raising her two and four-year-old children on a plant-based diet! It seems that plant-based everything is gaining popularity today. And largely for good reason. Following a plant-based lifestyle can have numerous benefits for human, animal, and environmental health. While your particular reasons for being interested in following a plant-based diet may vary, my practice focuses on the health effects. Parents often ask me if it’s safe and healthy to raise fully plant-based kids – and how. The short answer: yes, they can ..read more

This is a guest post from Terri Finblow, RD. Terri focuses on nutrition for mental health at www.dailygrindnutrition.com Childhood and adolescence are critical periods of development that help build the foundation for good physical and mental health throughout the lifespan. Yet, according to the Mental Health Commission of Canada, 70 percent of those with a mental illness see the onset of their symptoms before age 18. Mental illness affects approximately 1.2 million Canadian children and youth and by the age of 25. Promotion, prevention, and early intervention initiatives show positive outcome ..read more

This is a guest blog from fellow Registered Dietitian Leslie Schmille over at www.raisingdaringeaters.com Are mealtimes a constant battle in your household? It might look like a fight to get your child to sit at the table or a power struggle to get your child to eat the food you provide, bribing them with a cookie to take one more bite of broccoli. Does any of these fights over food sound familiar?! We all have the best intentions when feeding our children, but some feeding practices might backfire and make mealtimes more challenging. Keep reading to find out 5 common mealtime mistakes parents ..read more

This is a guest post in collaboration with Alyssa Broadwater, fertility and prenatal dietitian www.alyssabroadwaterrd.com Why is a future mother or father’s health and nutrition so important when preparing to get pregnant? Because it can affect reproductive health and the future health of our babies through epigenetic changes (aka ‘fetal programming’)! Basically, our parent’s behaviors and environment can cause changes that affect how our genes work. This includes having an impact both on the viability of pregnancy as well as the long-term health of a child. A father or mother’s nutrition prec ..read more

This is a guest blog from fellow Registered Dietitian Meagan Mamchur over at www.joyfuleats.com Has your grocery bill been unusually high lately? If your answer is yes, you are not alone. As the food industry continues to suffer from lingering COVID-19-related challenges, labour shortages, supply chain issues and high inflation have food prices on the rise once again. In fact, this year the average Canadian family is estimated to spend up to $966.08 more on food than in 2021! Clearly, feeding your family is more expensive than ever. But at the same time, we know nutritious foods are essential ..read more

Thanks to Spark Nutrition Communications for this recipe! #sparkeatwell . Print Easy Chickpea Masala The easy curry sauce in this recipe is perfect with budget- and pantry-friendly canned chickpeas and super-convenient frozen veggies. And it’s so tasty, you’ll want to put it on everything! Bonus? With just one pan to clean up, it’s a time-saving winner. Course Main Course Cuisine Indian Keyword chickpea masala, easydinner, masala Total Time 25 minutes Servings 4 Ingredients 2 Tbsp canola oil 4 cloves garlic chopped 1 Tbsp fresh ginger root minced 3 Tbsp tomato paste 2 tsp garam masala sp ..read more

Print Creamy Garlic Chicken & Penne Skillet Thanks to Spark Nutrition Communications for this recipe #sparkeatwellEverything cooks in a creamy, milk-based sauce in this satisfying, one-pot meal. Don’t let the amount of garlic scare you off! The garlic softens and sweetens when braised in milk, creating a delicious, savoury sauce. Course Main Course Cuisine American Cook Time 30 minutes Total Time 35 minutes Servings 6 Equipment 1 deep, non-stick skillet Ingredients 6 each chicken thighs boneless, skinless 3/4 tsp Italian seasoning divided 1/2 tsp each salt and pepper divided 2 ..read more