Spring is in the air so I am feeling green!

I am trying to “Go Green” this year. I think I can improve on my green-ness in 3 easy ways:

  1. Composting. My family has always recycled as much as possible, but I still feel guilty whenever I am throwing out banana peels, vegetable cores, and other compostable waste. So what to do about it? I signed up at our local home show for a composting seminar for which I get a free compost bin, tools, and lessons provided I track my waste for the next few weeks and track my compost for 1 year. If you are interested in learning more about composting check out your city website and you might be surprised what they might offer!
  2. Starting a garden. Since moving into my home 3 years ago I have wanted to garden. Our yard is small and can’t fit the large garden plot I had as a child. So, we started simple the last few years with potted tomato plants since we found most of our summer time was devoted to our boys rather than yard maintenance. This year we are going to step it up since we have achieved more balance in our lives and the boys are old enough to help – so learning to garden will become a family affair. Whatever we can’t grow we will hopefully be able to buy from the farmer’s market or local farms. My friend Leanne gave me a 1 foot “garden plot” tool to help me on my way. It has a map on it to help my kids and I squeeze as many vegetables into our 1 foot plots without over doing it. I am hoping we can at least do a 1 x 12 foot plot along our garage since it is currently a wasted space. Pinterest also has lots of ideas on gardening.
  3. Eating more vegetables! Now I remember I said this was one of my family’s New Year’s Resolutions and I haven’t forgotten about this. My boys seem to be getting pickier and with progressively smaller appetites (help?!) so this has been one challenge among many lately. I feel there is even that much more pressure as I am a Dietitian and talk about food with parents every day! My potential help: I broke down and purchased a Vitamix blender. We’ve used it 3 days and let’s just say the boys have consumed more spinach in 3 days than they have in their combined 6 years of life! I receive no endorsements from this company, but sure wish I did! The best feature of the Vitamix is that it is versatile. It is so powerful it can make flours, hot soups, and can blend anything smooth – even an apple, core and all. Bonus feature: Once the kids saw what went into the blender, they were more willing to try the ingredients (such as fresh pineapple) on its own whereas before they rarely touched it. Victory is mine!

Here is the recipe we tried this weekend: Going Green Smoothie (by Vitamix), serves 4.

  • 1/2 cup water
  • 1 cup green grapes
  • 1/2 cup fresh pineapple
  • 1/2 large banana
  • 2 cups fresh spinach, lightly packed
  • 1/2 cup ice cubes

Place all ingredients in the Vitamix container, blend on high until smooth consistency reached.

This provides per serving 1 vegetable/fruit serving for 4 people. 54 Calories, 0 Fat, 237mg Potassium, 14g Carbohydrate, 1.4g Fibre, 1g Protein, Source of Vitamin A, Vitamin C, and Folate.

How do you plan to be green this spring?

Happy Easter!


HOW do you feed your kids?

What kind of parent are you? . . . think about this while you read.

What kind of parent am I?

This has been on mind today since I participated in an education session by Jill Castle, MS, RD discussing her approach to childhood nutrition focusing on Fearless Feeding. I am definitely looking forward to her book on this topic coming out in 2013. I won’t dive too much into it because I think her book will best summarize the evidence and will help everyone (including myself) put her concepts into practice. This session was a good reminder as to the concepts of how we (parents) feed children, and why we feed children. Ever heard that you are a product of your environment and upbringing? Well it is true for feeding as well. And if you know where you came from and where you want to go (or how you want to raise your children), then you can figure out the “how” to get there and be the parent you want to be. Inspiring stuff I must say.

There are 4 feeding styles that Jill Castle, MS RD identified in her presentation: Authoritarian, Permissive, Neglectful, and Authoritative. These words have also been used to describe parenting styles. Pretty self explanatory, but identifying which style you practice can make the world of difference in how you approach your child’s nutrition. I grew up with more of an authoritarian approach to eating. I was supposed to clean my plate. I felt lots of  pressure to eat my veggies – I even went to such lengths as to flush them down the toilet – let’s just say that back fired until we got a dog! Let’s just say I still dislike brussel sprouts to this day and gag even upon seeing them on my plate.  “Sweets” were often over-regulated in my home. We had sweets when we were given money for “a treat”, cookies were homemade and available (doesn’t sound too bad right?), but as soon as “weight” was brought up in my home by my mom or my dad, I felt the need to hide in the pantry to have a piece of chocolate. Weight comments were never directed at me, but negative connotations about weight definitely left an impression on me when I was a teenager. And I was by no means overweight, a healthy BMI, no concerns or woes about my appearance. But somehow over the course of my adolescence I developed some disordered eating habits: hiding “treats” in the pantry, binging on them at 2am when I was “hungry”, sneaking an extra serving of dessert, and some others… I still have at times found myself hiding chocolate deep in the pantry so my husband won’t find it. Really, this is SOOOO ridiculous! My husband can’t even eat chocolate as it gives him migraines, so who am I hiding it from? Myself? Or my parents? And really, this is only my perception of what my parent’s approach to eating was. They probably think they were very authoritative, which is what I aim to be. How would your kids describe your feeding approach?

So how can we feed our children? I think Jill’s book will help guide you and your approach to your kids. For now here are some concepts that I teach to families and (try to) practice in my own home:

  1. Provide structure by setting meal times and snack times. Kids rely on routine to trust that their parent will provide for them.
  2. Serve family meals. I have encouraged this before!
  3. Be a role model to your children. Try news foods TOGETHER.
  4. Kids love to have a voice. Provide choice within the same food group. i.e. offer 2 difference vegetables at a meal and let your child choose one (or both!).
  5. Avoid food rewards.
  6. Division of Responsibility. Ellyn Satter is the guru of this concept. The parent decides what and when to offer food (i.e. the structured meal and snack times I mentioned). The child decides what to eat and how much to eat. Easier said than done, right?
  7. Avoid controlling the division of responsibility. No “two bite” rules, no pressure to eat, no restricting foods.

    Blueberries: a laundry detergent’s worst nightmare!
  8. Trust your kids. Trusting children to self regulate their food intake teaches them to listen to their hunger cues.
  9. Allow kids to explore food. Sometimes this means letting them make a mess!
  10. Promote a happy, relaxing mealtime environment. Nurture = nourish. They tend to go hand in hand.

I hope this has given you some practical food for thought that can help guide your feeding practices and help you to nourish your children. Happy eating!

Melissa Lachapelle, RD

Just the Right ByteFearless Feeding

Breakfast for supper?!

Earlier this week my husband was away for a conference, so there was little pressure to have supper meals preplanned. I occasionally like to switch things up and have a breakfast for supper type of meal. I find that breakfast is often my children’s best meal, so why not have a breakfast-like meal for supper they might be more inclined to eat? Now looking for inspiration…what to make? While on maternity leave I often watch the Rachael Ray Show for mealtime inspiration. That is not to say I make all her recipes as she presents them, but rather take note, and modify them based on what my family likes (or dislikes!) and what is in my fridge and pantry.

There was still little to be had in our fridge since last week’s breakdown, so ingredients were few and far between. It was waffle week on the Rachael Ray Show, yes! I always have flour, eggs and milk on hand! There were some really neat ideas presented on how to use your waffle iron for unconventional recipes (though some not so healthy). So I pulled out my twice used waffle iron and dusted it off. I opted to make a simple waffle, mostly due to the fact that Nolan (2yrs) is a picky eater and I knew he would like a basic waffle rather than something overly extravagant. When I told him I was making waffles he said “Mom, that is my FAVORITE!!!” and he shook in pure delight. I think he has only had a waffle twice in his life and at restaurants only, but I was rolling with it! I even had him help me pour the waffle batter onto the waffle iron (hand over hand of course) and he was that much prouder of our creation. Picky eaters such as Nolan (and most kids for that matter), are much more invested in what they are eating if they help choose it, buy it or make it. If you can find a way to get your kids involved in healthy cooking and healthy shopping, then the healthy eating part (and actual eating!) will take care of itself.

Here is our Waffles for Supper recipe:


  • 2 eggs
  • 2 cups whole wheat flour
  • 1 ¾ cup 1% milk
  • 1/3 cup vegetable oil
  • 1 Tbsp white sugar
  • 4 tsp baking powder
  • ¼ tsp salt
  • ½ tsp vanilla extract
  • ½ tsp cinnamon

Preheat your waffle iron. Beat eggs in large bowl with a whisk. Beat in all ingredients until just smooth. Spray your waffle iron with non-stick cooking spray. Pour mixture onto hot waffle iron. I found that 1/3 cup batter per waffle made perfect waffles. Cook until golden brown and serve warm with pureed fruit sauce – we made a warm strawberry sauce (no sugar added). This recipe makes 12 waffles. The extra waffles freeze great and can be reheated using your toaster.

Nolan's supper - this is a larger meal for him
My meal, with some pineapple on the side

Nolan paired his waffle with natural ham (nitrate and preservative free) and fruit. I gave him too much ham (1 full slice), but he loved the waffle cut into strips and the ability to dip them into his strawberry sauce. With leftover waffles to freeze and clean plates (even Hayden!), the dogs were disappointed there were no leftovers to be had!

Until the next family meal!