Sprouting Balance Nutrition and Wellness

Most days, I spend a whole lot of time talking to people about behaviour modification for long term health and quality of life goals. There are four primary ´pillars’ for this: nutrition, movement, sleep and stress management (or self care). Neglect in any one (or more) of these areas will lead to an inability to maintain stability in the other(s) and the foundation for health will crumble. Most of us forget about self care... and we struggle as a result. We are also failing to model it’s importance for the little ones in our lives.

Because who doesn't want portable pumpkin pie?!

Great afternoon snack... packed with protein and fibre!

LAST DAY to grab or order my book from Indigo, Chapters and Coles at 25% off! If by Friday, you’d run out of ideas for school lunch, you need this. If you...’re not ready for the week ahead and know at least two homemade meals that your family will eat, you need this book. If you’re starting your baby on solids and aren’t sure if baby led weaning or purée is the way to go, you need from page 114 onwards. If you didn’t know what meat broth is the perfect first food for your baby, recipe is on page 129. If you’ve just had your 1st, 2nd, 3rd (or more) child, this book is a MUST. If you have a child with allergies, chapter 5 is dedicated to you. If you have a PICKY eater, this book will save your sanity. If anyone in your family is already sick, has a sore throat or a sniffle, RUN to get this book. If you’re headed back to work after pat/mat leave, this book will be your new BFF. If your child is having difficulty managing their emotions, behaviour or sleep, this book can help. If you don’t know where to start meal planning, start on page 247. If you need meal inspiration because you aren’t keeping up with offering healthy options to your family, PLEASE get my book. Lastly, if you need a healthy and insanely delicious cookie recipe, I’ve got your back on page 311. #sproutrightfamilyfood #mealprep #mealplanning #firstfoods #startingsolids #babyledweaning #hybridmethod #pickyeater #pickytoddler #familymeals #allergy #allergic #immuneboosting #colds #cough #flu #sickness #cookie #recipes #cookbook #manual #familymanual #healthyfamily #healthybaby #healthykid #healthychild Penguin Books Canada

Forgot to pack lunches for the week? No problem. Whip this little number up tonight and you'll be good to go for the rest of the week

LAST DAY to grab or order my book from Indigo, Chapters and Coles at 25% off! If by Friday, you’d run out of ideas for school lunch, you need this. If you...’re not ready for the week ahead and know at least two homemade meals that your family will eat, you need this book. If you’re starting your baby on solids and aren’t sure if baby led weaning or purée is the way to go, you need from page 114 onwards. If you didn’t know what meat broth is the perfect first food for your baby, recipe is on page 129. If you’ve just had your 1st, 2nd, 3rd (or more) child, this book is a MUST. If you have a child with allergies, chapter 5 is dedicated to you. If you have a PICKY eater, this book will save your sanity. If anyone in your family is already sick, has a sore throat or a sniffle, RUN to get this book. If you’re headed back to work after pat/mat leave, this book will be your new BFF. If your child is having difficulty managing their emotions, behaviour or sleep, this book can help. If you don’t know where to start meal planning, start on page 247. If you need meal inspiration because you aren’t keeping up with offering healthy options to your family, PLEASE get my book. Lastly, if you need a healthy and insanely delicious cookie recipe, I’ve got your back on page 311. #sproutrightfamilyfood #mealprep #mealplanning #firstfoods #startingsolids #babyledweaning #hybridmethod #pickyeater #pickytoddler #familymeals #allergy #allergic #immuneboosting #colds #cough #flu #sickness #cookie #recipes #cookbook #manual #familymanual #healthyfamily #healthybaby #healthykid #healthychild Penguin Books Canada

#MenuMonday: Smoothies are the perfect way to up your family's daily intake of fruits and veggies. They're quick, easy and nutritious, and kid-friendly too! Sneak in some greens with the banana and berries - they won't even be able to tell they're in there!

Forgot to pack lunches for the week? No problem. Whip this little number up tonight and you'll be good to go for the rest of the week

A baby’s first year of life is filled with so many wonderful and simultaneously challenging experiences. Starting solid food can certainly involve the entire range of emotions for everyone involved, and can be a really daunting task... when/how do you start? What do you start with and how much!?! Join me for an upcoming workshop to learn a little more about the importance of good nutrition and digestion during the transition to solid foods.

Cauliflower Pizza Base 2 small or 1 large (about 2lbs) cauliflower florets 1 egg, beaten cup soft goat cheese (chevre) 1 teaspoon dried oregano... 1 teaspoon dried basil 1/4 teaspoon salt 1. Preheat oven to 400F. 2. Rice the cauliflower florets. Pulse florets in a food processor or chop finely by hand. It should look like the texture of rice. 3. Add ‘rice’ to your steamer and cook over 5 cm water for 5-7 minutes. 4. Don’t skip this step: transfer cauliflower on to a clean, thin dishtowel. Wrap up the steamed rice in towel, and squeeze all the excess water out! Be careful if it’s too hot. Keep squeezing until there’s no liquid left. 5. In a large bowl, mix up your dry cauliflower rice, egg, goat cheese, and herbs. You may need to use your hands or mix well with a fork. 6. Turn the cauliflower out onto a parchment lined cookie sheet. Flatten it to about 2 cm thick and slightly more around the edges. 7. Bake for 35 to 40 minutes at 400F. When it’s done, the crust will be firm, and golden brown. 8. Top with sauce, cheese, and any other toppings your family enjoys. 9. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, or until the cheese melts. Enjoy! #MenuMonday

Whether we like it or not, we are role models for our children. Especially when it comes to food. Studies show that even when you feed your baby super healthy o...fferings, if junk food is part of the overall family diet, they will think it healthy for them to eat too. Feel good about what you’re feeding your baby, but make sure you walk your talk as you raise a truly healthy eater. How’s your food role-modelling going?

A Welcomed Change!!!

Such a great message for children and adults alike! Being physically active (whatever that means for you) simply because of the way it makes you feel... because you enjoy it... https://www.melissatoler.com//im-reclaiming-fitness-from-d

I wish I had this in my arsenal of responses last week when my 4-year-old said that her winter boots made her look fat. I don’t know that she understood what it meant, but there it was - at 7 o’clock in the morning. There is nothing essentially wrong with the word fat as a descriptive word (health at every size!)... however, any word used in a self-deprecating way is dangerous... especially when it starts at the age of 4! I’m about to teach you the most important family rule we have. In our family, we don’t ever, ever say anything mean or unkind about our bodies, or anyone else’s body. In our house, we love our bodies.

I hope this makes your day!

Kids pick up bugs everywhere they go! Keep the immune army at attention, ready to fight off whatever comes their way with one of Sprout Right’s Immune Boosting Packages. Get a multivitamin, vitamin C powder, two immune boosting complexes and a probiotic and save 15% off individual pricing. Available for toddlers and for pre-school and school aged kids. Order yours now and be ready to fight the cold and flu season! https://www.sproutright.com/store/supplements?afid=JB2AR6WHY

Cauliflower Pizza Base 2 small or 1 large (about 2lbs) cauliflower florets 1 egg, beaten cup soft goat cheese (chevre) 1 teaspoon dried oregano... 1 teaspoon dried basil 1/4 teaspoon salt 1. Preheat oven to 400F. 2. Rice the cauliflower florets. Pulse florets in a food processor or chop finely by hand. It should look like the texture of rice. 3. Add ‘rice’ to your steamer and cook over 5 cm water for 5-7 minutes. 4. Don’t skip this step: transfer cauliflower on to a clean, thin dishtowel. Wrap up the steamed rice in towel, and squeeze all the excess water out! Be careful if it’s too hot. Keep squeezing until there’s no liquid left. 5. In a large bowl, mix up your dry cauliflower rice, egg, goat cheese, and herbs. You may need to use your hands or mix well with a fork. 6. Turn the cauliflower out onto a parchment lined cookie sheet. Flatten it to about 2 cm thick and slightly more around the edges. 7. Bake for 35 to 40 minutes at 400F. When it’s done, the crust will be firm, and golden brown. 8. Top with sauce, cheese, and any other toppings your family enjoys. 9. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, or until the cheese melts. Enjoy! #MenuMonday

Any mom's or dad's out there interested in participating in a Pediatric Cooking Class - healthy foods for busy families? I will be teaching two individual classes through The Canadian School of Natural Nutrition - Ottawa Chapter- in the upcoming months! I will also be offering my "Toddler Times" and "Baby's First Year" workshops in the New Year. ... Message me if you're interested!