My Blog - Page 3 of 36 - Designed For You Nutrition

22 08, 2022

Back to Routine

By Amy Sonnenberg|2022-08-22T22:46:35-04:00August 22nd, 2022|Blog, Misc|0 Comments

As the month of August inches towards September, we find ourselves beginning to think about getting back to routine. While there are still warm days ahead, typically cottage visits and road trips begin to wind down and thoughts of returning to the office or school begin to work their way into our thoughts. This in not necessarily a bad thing. I actually feel inspired at this time of the year and look forward to getting back to the other things I love to think about and do.

Simplicity is the key here. Below are a few tips to help streamline the process in the morning.

• Make a list of foods that your children like as a family. Use the chart provided to get you started. While it is important to stretch developing taste buds, send food to school that you are certain your child likes.

• Start packing the lunch box the night before and avoid the chaotic morning dash. Get the kids involved with age-appropriate jobs such as filling their water bottle, washing grapes or making sure they have the needed cutlery.

• Purchase good quality lunch containers & water bottles. Invest in a quality insulated food jar. In the morning fill the container with boiling water to raise the temperature of the container. Just before putting in the hot food, discard the water.

• Send water, not juice. Juice is not the same as eating a whole fruit. Keep your children hydrated with water – pure, clean & fresh! It is just what the body needs to stay hydrated.

• Make a batch of whole grain muffins or oatmeal cookies on the weekend. Purchasing store bought varieties of these items means you are often paying for unwanted preservatives, flavourings & colours. If you can’t pronounce or recognize the ingredients on a box – don’t buy it. Watch out especially for partially hydrogenated or modified oils, artificial colours & flavours as well as flavour enhancers such as MSG

Back to Routine – Photo by Benjamin Voros on Unsplash

15 08, 2022

Summer Isn’t Over Yet!

By Amy Sonnenberg|2022-08-15T14:09:21-04:00August 15th, 2022|Blog, Misc|0 Comments

There is still lots of time for summer adventures like a little road trip or two. All it takes is a quick online search to come up with a memory making journey.

Set yourself up for success by packing snacks for hungry travellers. While making a few pit stops along the way is fun, it can add up quickly in terms of dollars and cents while leaving you run empty on nutrients.

Here are my top 5 tips for keeping your nutrition on track while travelling.

1. Pack a cooler.
My favourites: bite-sized fresh fruit, veggies & hummus, whole grain crackers, granola bars, raw nuts and plenty of water.

2. Pit stop!
Look ahead of time for local community restaurants along your route. Grocery stores are fantastic stops to replenish your cooler as well. If you have dietary restrictions to consider in your travel party, planning ahead of time is key to making sure everyone has a yummy adventure. Again, a quick online search can make sourcing friendly food a whole lot easier.

3. Drink water.
While holidays are fantastic, we often forget to do things we would normally do simply because we are out of routine. Drinking enough water usually falls by the way side. Bring your reusable water bottle and make sure you fill it up several times during the day.

4. Bring breakfast.
Bringing along breakfast is a huge money and time saver! Pack instant oatmeal and use the in-room coffee maker for hot water. Add in fruit, granola and yogurt and you have some great options for your morning meal. Most hotels have small fridges to keep things cold. Even if they don’t, they are sure to have ice machines to keep your perishables safe.

5. Enjoy the local delicacies.
When I go to the beach, I almost always get fries. When we visited Old Quebec City, poutine and chocolate croissants were on the menu. When you make it a priority to eat well most of the time, there is always room for a treat or two.

Wishing you happy adventures!

Photo by Leio McLaren on Unsplash

9 08, 2022

Welcome to Kindergarten!

By Amy Sonnenberg|2022-08-09T16:03:25-04:00August 9th, 2022|Blog, Misc|0 Comments

Kindergarten! For parents and children, it is a big mix of excitement as well as uncertainty as you both prepare for a new adventure.
I recently polled a group of preschoolers about what part of kindergarten they were most excited about. Running in the gym and getting to eat lunch at school were tied for first place. While I offered advice to not to crash into their friends in the gym, we’ll talk nutrition tips here.

From years of supply teaching as an Early Childhood Educator in Kindergarten classrooms, I’ve had the opportunity to witness a wide range of elementary social dining situations. For many children, it is a whole new world eating socially without a parent looking over their shoulder. Whether you are 4 or 44, eating with your friends is so much fun! Educators do their very best to remind children to make good use of their time, but the reality is that the kindies often get distracted during nutrition breaks. It is up to us to set our children up for success.

• Hand Washing 101: Kindergarten children often like to pump soap and watch it go down the drain. This isn’t going to cut it. Show your child how to properly wash their hands & practice together. Singing the alphabet while hand washing is a great strategy for helping them scrub a little longer as well as practice their, ‘ABC’s.’ Win-win in my books!
• Practice with lunch dishes ahead of time. The ones with latches are easier to open and close for little hands.
• Send water. Juice boxes often get wasted or spilled. Whole fruits are a more nutritious option and more likely to not be wasted.
• Pack small bite sized foods. Peeling oranges or eating a large sandwich can be challenging with limited time.
• Ask your child what they would like to have packed in their lunches. Make a list of their suggestions together and shop based on the list. Re-visit the list every few months to see if there are any new additions or things that should be removed for a little while.

Photo by Gautam Arora on Unsplash

3 08, 2022

Leaving the Nest

By Amy Sonnenberg|2022-08-03T15:59:59-04:00August 3rd, 2022|Blog, Breakfast, Brunch, Misc, Snack|0 Comments

There comes a time when we have to let our baby birdie’s leave the nest. For many of us, this transition happens right around now as many of the big kids are off to post-secondary education or finding apartments and starting new jobs.

One of the biggest challenges a young adult faces when they leave their childhood home is how to feed themselves. Independently grocery shopping, abiding by a budget, cooking and keeping up with school or work expectations is a lot to manage all at once.

Quick Tips:

• Find stores that are either in walking distance or along the bus route.
• Discuss the value of menu planning & purchasing sale items.
• Have them join you when shopping. Nothing beats a little hands-on experience.
• What appliances are available or allowed in their living space? Having a clear picture of what is available will allow for maximum creativity and resourcefulness. Many residences or roommate situations offer communal kitchen spaces that provide space in a fridge, a stove/oven, microwave, etc.
• Regardless of kitchen space, pack some glass dishes with snap lids for easy food storage. A few key pieces of cutlery and perhaps a favourite mug as well to make them feel more at home.
• If there is a purchased menu plan, find out exactly what is included and how to stretch your options as much as possible. Don’t waste your money on foods you can easily have or make in your room. Making their own coffee or tea can save a pile of money. Save the fancy café stops for a special treat.

Being Creative in Your Space:

No kitchen, no problem:

• trail mix
• bagged popcorn
• pretzels
• apples, bananas, oranges, pears

Have a kettle?

• tea, coffee, hot chocolate
• oatmeal
• soup

Have a fridge?

• yogurt, cheese
• milk
• fruit & veggies
• hummus

Have a toaster oven?

• whole grain toast
• frozen homemade waffles & pancakes
• reheat leftovers

Have a personal blender?

• smoothies
• guacamole
• hummus

High Value Foods:

These foods are generally gentle on the budget while at the same time providing good nutrient value.

• natural nut butters – almond, peanut
• raw nuts & seeds
• lentils, black beans, chickpeas
• whole grain pasta & sauce
• quinoa

Healthy Living Habits:

• minimize late night snacking & if you do, make it good quality choices
• eat regularly – aim for 3 main meals & no skipping breakfast
• get outside – with a sometimes hectic class schedule & homework, we can forget to take advantage of the beautiful sprawling campuses; getting outside is not only good for physical exercise, it is also good for nourishing our brains and giving us some space to breathe

Wishing you well as you both begin a new adventure!

Photo by Sarath C M on Unsplash

25 07, 2022

Smoothie Bowls

By Amy Sonnenberg|2022-07-25T13:38:07-04:00July 25th, 2022|Blog, Breakfast, Brunch|1 Comment

Celebrate the long weekend with a spin on the classic smoothie. Allow me to introduce you to smoothie bowls. Somehow, I have a general sense that food just takes better from a bowl. It isn’t logical, but maybe that is what makes it even more fun. Bowls are whimsical and let everyone join the party.

I have long been a supporter of nutrient dense smoothies to start your day. The problem I often have with smoothies is that I just don’t stay full long enough. They are delicious and satisfying, but I am usually hungry within an hour or two.

Here comes my solution. Start with a thick smoothie and pour it in a bowl. Top said smoothie with additional fruit, nuts, seeds, unsweetened coconut.

While it is a bit of a two-step process, it is pretty quick.

Smoothie Bowl
makes enough for two bowls

1 cup plain Greek yogurt, or dairy alternative yogurt
½ c blueberries or strawberries
½ banana
½ avocado
1 c baby spinach
Toppings: unsweetened shredded coconut, pumpkin seeds, chia seeds, walnuts, pecans, remaining banana, sliced, fresh berries, peach slices

Photo by Vicky Ng on Unsplash

11 07, 2022

Chicken or Fish Marinade for the Grill + Salad Dressing

By Amy Sonnenberg|2022-07-11T14:56:36-04:00July 11th, 2022|Blog, Entree|0 Comments

One of my favourite things about summer is cooking outside on the grill. The flavours are fantastic and kitchen clean up after supper is so much quicker. This recipe allows for some versatility with having a dual purpose. You can use it for a salad dressing or as a marinade for poultry, fish or salad dressing with equal amounts of success.

My dinnertime recommendation is to start by doubling this recipe. Use half to marinate 4-6 skinless, boneless chicken breasts. Refrigerate the remaining dressing/marinade. For best results, marinate for 6-8 hours. Cooking time will depend on size of chicken pieces. Cook chicken to an internal temperature of 165 F. A digital thermometer can be your best friend while grilling poultry.

While you are grilling your chicken, use the remaining dressing/marinade for a beautiful Greek salad complete with crisp romaine lettuce, cucumber, red pepper, tomatoes, kalamata olives and crumbled feta cheese.

Enjoy!

Greek Salad Dressing & Marinade

1/3 c lemon juice or red wine vinegar
1/3 c olive oil
1 tsp liquid honey
1 clove of garlic, minced
1 tsp dried Italian seasoning or ½ tsp basil & ½ tsp oregano
¼ tsp sea salt

Measure ingredients in a glass measuring cup. Pour into a glass jar and store in fridge for about one week. When ready to use, simply set on counter for 20 minutes or run under warm water to soften the olive oil. The addition of honey helps round out the tartness of the lemon juice or red wine vinegar.

Photo by Mark DeYoung on Unsplash

4 07, 2022

Camping & Cottage Life

By Amy Sonnenberg|2022-07-04T17:31:51-04:00July 4th, 2022|Appetizer, Blog, Breakfast, Brunch, Entree, Misc, Snack|0 Comments

There is so much more to holiday food than hotdogs and s’mores over the fire. Take it up a notch this summer by spending a little time planning your menu ahead of time.

Here are my top 5 tips to make your outdoor holiday a success!

1. Plan ALL meals and snacks before you pack up the car for your adventure.

2. Eat highly perishable items near the beginning of the trip and pack the cooler in order of use.

3. Keep drinks in a separate cooler from food. This will help avoid perishable food from being in a cooler that is opened more frequently.

4. Tape 3-5 empty, ‘tic-tac,’ containers together and fill with spices such as salt, pepper, garlic powder or cinnamon. This makes your spices easy to find and, in a user, friendly container.

5. Dedicate a large plastic tote to your make outdoor makeshift kitchen. This bin has shaved off hours of prep because it contains all the miscellaneous items, we might need and have forgotten in the past.

Now What to Eat?

Do whatever washing, chopping or prepping you can at home. We always take with us a large container of pre-cut veggies. Fruit is pre-washed, dried and stored in large plastic storage bags.

Breakfast:

• hard boiled eggs
• whole grain pancakes that just need to be warmed in the toaster
• oatmeal – add in raisins, nuts, cinnamon and maple syrup
• granola

Lunch:

• whole grain wraps or pitas filled with tuna, avocado & veggies, hummus & veggies
• mini whole grain pita pizzas – pizza sauce, sliced nitrate free turkey pepperoni, diced green peppers and grated cheese
• sandwiches – sliced cheese, nitrate free deli meat, whole grain bread, lettuce, tomatoes and mustard
• Good old PB & Jelly – whole grain bread, unsweetened peanut butter and naturally sweetened jam

Dinner

• foil dinners – prepare these ahead of time at home and use near the beginning of your trip. (chicken & veggies, roasted potatoes)
• steak
• precooked sausage

Snacks

• produce that doesn’t bruise easily – oranges, apples, carrots, celery
• hummus
• trail mix
• nut butter & apple slices

Photo by Laurine Bailly on Unsplash

27 06, 2022

Happy Canada Day Weekend

By Amy Sonnenberg|2022-06-27T00:47:38-04:00June 27th, 2022|Blog, Misc|0 Comments

Congratulations! We have arrived to the annual weekend that kicks off the summer and welcomes the lazy days of summer. Even if you still are working, there is a different kind of vibe that seems to spill over from the weekend. We seem happier and easier going. Popping over and enjoying some mid-week backyard patio time seems delightful compared to after work winter invitations when many of us just want to head home and resume hibernation.

The trick to keeping this whole spontaneous backyard thing fun for everyone is having a few quick and easy drink ideas in your back pocket for when guests arrive.

Mocktails are fancier and can be healthier, if you follow my suggestions, than handing someone a soda can.

Step 1: Choose Your Base

Kombucha – fermented tea with probiotic activity, supports digestion & contains far less sugar than pop
Sparkling Water – carbonated water, no sodium or sugar
Ginger Beer – alternative to ginger ale, often more natural ingredients and less sugar; since it has a stronger flavour, you use less
100% Fruit Juice – avoid fruit ‘beverages & cocktails,’ that often contain additional sugars, colourings & flavours
Tea – herbal, green, black – look for natural options without added artificial flavours; brew ahead of time and keep cold in the fridge

Step 2: Consider Your Sweetener

Not all mocktail recipes require any additional sweetener. This will depend on your taste buds.

Stevia – Can be up to 400x sweeter than refined sugar & doesn’t adversely affect blood glucose levels. Stevia has a unique flavour & tastes bitter to some. The poorer the quality of the leaf the more bitterness is evident in the taste.
Simple Syrup – ½ c raw honey or 1 cup raw organic sugar to 1 cup water – gently heat mixture to dissolve. Store in a glass mason jar in the fridge. Shake gently before using.

Step 3: Make it Fancy

Add frozen fruit of your choice.
Garnish with mint leaves & citrus slices.

Tips
Make ice cubes out of fruit juice to avoid diluting your drink.
Leftover mocktail? Turn it into a healthier frozen treat option.

Photo by Andy Holmes on Unsplash

20 06, 2022

Strawberries & Rhubarb – A Perfect Pair

By Amy Sonnenberg|2022-06-20T15:11:12-04:00June 20th, 2022|Blog, Dessert|0 Comments

In May, I am always so excited to see the stalks of rhubarb start to grow from the ground. As we head into late June, early July, the patch starts to look a little overgrown and wild. Do you have an unruly rhubarb patch in the backyard that is begging for attention? With strawberry season in full swing, I’ve got the perfect solution!

You’ll tame that patch and get something delicious in the process. Try my tasty recipe strawberry rhubarb parfaits that are sure to please your taste buds while still packing a healthy punch! The chia seeds are a secret strategy to reduce the amount of sugar needed for thickening as well as adding an unexpected source of calcium, protein, fibre and healthy fat to this sweet treat.

Strawberry Rhubarb Parfaits

Ingredients:

1.5 c rhubarb, chopped
1-quart strawberries, hulled & sliced
1/2 c Elmira maple syrup
1/4 tsp cinnamon
1/4 c chia seeds
1/4 c water

Directions:
Combine ingredients in a saucepan. Bring to a boil over medium heat. Reduce heat to a gentle simmer until rhubarb and strawberries are tender – just a few minutes. Don’t worry if your strawberry & rhubarb mixture is a little runny. The chia seeds will continue to thicken it as it cools. Serve layered on top of plain Greek yogurt for a healthy and refreshing treat. You can also use as jam or as a topping for oatmeal. Keep the strawberry rhubarb mixture in fridge for one week or freeze to keep longer. If you want individual portions, try freezing in an ice cube tray.

Health Highlights:

Rhubarb is a source of calcium, fibre & magnesium.
Strawberries are a source of vitamin C, potassium & antioxidants.
Maple Syrup contains iron, magnesium & zinc.
Cinnamon helps regulate blood sugar and also adds natural sweetness.
Chia Seeds are a source of omega 3 fats, fibre, protein & calcium.

Enjoy!

Photo by Monika Grabkowska on Unsplash

13 06, 2022

Father’s Day

By Amy Sonnenberg|2022-06-13T12:09:34-04:00June 13th, 2022|Blog, Entree|0 Comments

Father’s Day is just around the corner. It is that time of year where we get to acknowledge the men in our lives who make our days a little brighter, be it your dad, grandfather, brother, special uncle, neighbour, friend, teacher or coach. These guys go above and beyond on the regular to make our lives better.

It has been my experience that guys like to do things together. While it isn’t all work and no play, many bonding times have taken place over a pile of wood, a set of tires or fixing a broken pipe. This year, spend a little extra time with the guy you look up to around the grill and make something delicious in the process.

This steak marinade is quick, easy & delicious. It also tastes great on grilled portobello mushrooms. Pair with a fresh garden salad and baked sweet potatoes for a fantastic meal.

You can even make a big batch and divide it into little glass jars to give away as gifts to all the special men in your life. If you do this, be sure to tell the recipient to store in the fridge and use within a week or two.

Steak Marinade
Enough for 4 average sized steaks

¼ c soya sauce or gluten free tamari
¼ c Worcestershire sauce
1 tbsp white vinegar
1 tsp brown sugar
1 clove garlic, minced or 1 tsp garlic powder

Mix in a small bowl and pour over steak. Marinate for at least 4-6 hours or overnight in the refrigerator. if you are able. If you are using the marinade on portobello mushrooms, pour on 20-30 minutes before grilling.

Photo by Jon Tyson on Unsplash

Title