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Food is So Much More Than Nutrients

November 27, 2025
As a RD and CDE, I have spent many years educating children (pre-school to graduating year as well as post secondary students) in and outside the classroom. I have personally witnessed the good intentions of teachers and/or lunch monitors where the phrases used may sound harmless but it may actually be the triggering point where a child starts to develop an unhealthy relationship with food.

Two decades of research show that at least a third of females aged 10 to 14 in Canada are dieting and using extreme weight control behaviours at any given time.^[1][2]How does this phenomenon come to be?

When I have led interactive grocery store tours and cooking classes, here are some common themes that teachers will ask me to highlight and/or emphasize:

a) Why organic foods are better and vilify conventional produce

b) Vilify dairy products and praise plant based dairy options

c) Highlight how too much sugar intake is bad for you

d) Weight bias is present through the language used

Within the classroom, I have had the privilege to give nutrition seminars and to sit in and observe during meal rounds. Here is what I have noticed:

a) Rules will be set up about how a meal should look like and how it should be consumed.

My daughter who is currently in SK comes home and tells me that she can’t bring dried fruit to school because dried fruit is candy. My daughter also told me that no chocolate is to be packed as a snack. If I did pack a chocolate bar, it’s the Unreal chocolate bar where it’s only coconut, cassave syrup and dark chocolate.

I’ve also personally witnessed a teacher who told a child that she must not eat dessert first. She must consume the rest of her lunch before she touches dessert. As a result, this child did not touch any of her lunch; her whole lunchbox got sent home untouched. The parent of this child was absolutely furious. In that child’s household, order does not matter as long as everything is consumed. The mother will put out all the components of a meal; her daughter will eat at her own pace and choose what she wants to eat.

b) Sugar has been demonized to the point where teachers will vilify fruit cups (even if it is packed in water) and will praise the child who brought fresh or frozen fruit as a snack.

As a society, we are health obsessed and we like to categorize our foods into two categories:

a) Good Food AKA acceptable, goal worthy, praise worthy, admirable, feel good

b) Bad Food AKA unacceptable, guilt, cheat food, shameful, fake food, brain rot, garbage, junk food

Do you notice the difference in language used to describe the two categories? As educators & parents, we unconsciously or consciously have characterized food and this type of characterization may have lasting impression on our children.

I have personally counselled many individuals where they have told me that they have eaten countless amounts of Oreos, Dunkaroos and Lunchmates; however, they would never think to give their children now those options. If their child did eat an Oreo, it was at a birthday party. While at the grocery store, I’ve run into patients with their shopping cart. They thought I was judging them and the patient would provide an explanation for each and every “junk” food.

In our society, people often talk about the term food literacy; however, if someone takes a deep dive into this word, they would realize that food literacy encompasses many different components of which one is nutrition; other components include: food preparation, knowing where food comes from, self efficacy and confidence as well as developing a sense of empathy when it comes to social determinants of health.

In the school system, I believe everyone would agree that nutrition is highly emphasized; however, very little emphasis is focused on teaching the kids where food comes from, how to shop for foods, how to prepare foods and why food is eaten. In recent years, I see initiatives where more conversation around the latter topics are taking place; however, this has yet to become standard practice.

Too many individuals shame or put judgement into their own eating habits if they eat a food that is deemed unacceptable by society. Once someone recognizes that they’re not a bad person for eating that particular food in one instance, that person can realize it’s not a big deal. Consuming something that is deemed unacceptable by society one time won’t affect your health in the long run as health is often affected by patterns over a certain period of time.

How do we create an environment where food is not just about nutrition and is put in a positive light?

For the younger children (preschool to grade 1), let’s centre the conversation around these main themes:

a) Food can be an experiential experience using all 5 senses. It would be great if you could bring the children to a farm or a grocery store tour because having a visual for these young children can be so helpful.

b) You may expose the child to a new fruit or vegetable; however, it is important to remember not to praise the child who tries the new food and vilify the child who does not try. Each child will try when they are comfortable and they will gain comfort at their own pace.

c) Talk about cultural practices and what types of food might be eaten at certain times of the year.

d) Basic food preparation methods can be introduced such as grating, mixing, measuring and chopping (with a kid safe utensil).

For the children slightly older (grade 2-4), let’s centre the conversation around these main themes:

a) How do we keep food safe? How did refrigeration come to be?

b) Talk about the history of the food guide and how it came to be during the wartime to make sure everyone had enough to eat. Building on that, discussion should be had if this one food guide is suitable for everyone. Hear what everyone in the class might have as a typical lunch or dinner at home.

c) Talk about how the tongue works and talk about the different flavours and how they may be related to food. Kids are often fascinated by the digestive system so that is often a popular topic of discussion.

d) Build on the food preparation skills where they can get into more complex recipes. Kids often take such pride in their own creation and they can’t wait to gobble it up afterwards.

e) Work on a simple budgeting assignment where they are to create a lunch (i.e. sandwich and vegetable sticks) for the class using a certain amount of money. Have the kids build the lunch and eat together afterwards. Eating together builds the connection that food brings to the table. Working with a certain budgetary limit will help students understand that not everyone’s food choices are the same if social determinants of health are at play.

For children who are older (grade 5 and above), this is where we can start introducing concepts like carbohydrates and how all the nutrients can interact with each other. We can really start talking about the science behind nutrition.

With the themes highlighted above, the focus is on food and not so much on nutrition so we can help to nurture the concept of intuitive eating and how to listen to our bodies and recognize that all foods have their time and place. It is an effort where the everyone is involved meaning the educators and the families involved have to step back and take a look at their own biases and realize how their language around food can be harmful in helping their child to develop a healthy relationship with food.

By the time the concept of nutrients is introduced, I am hoping that each child will have the ability to listen to their internal regulators to tell them what they want to eat and what they don’t want to eat. Research often shows that extreme restriction of any type of food leads to even stronger urges which could lead to binge eating(3).

Labelling foods as “good” versus “bad” appears to impede internal regulators of appetite and satisfaction and promotes disordered eating^[12][45][46].

At the grade 5 level or above, it’s a great opportunity to take back control of what the word “health” or “healthy” means to everyone in the classroom. Some will answer that food is a source of nutrients; however, discussion will make students realize that food symbolizes so much more than nutrients. Food symbolizes comfort, connection and meaning in a way that not only helps us with our physical and mental state but our psychosocial state as well.

Food For Thought: Food is very powerful and we, as educators, have a responsbility to ensure that the next generation understands that food is more than just nutrients.

What unconscious and/or conscious bias do you have about food? What concepts do you need to unlearn?

References:
1. Smith A, Poon C, Peled M, Forsyth K, Saewyc; McCreary Centre Society. The Big Picture: An overview of the 2023 BC Adolescent Health Survey provincial results. Vancouver, B.C.: McCreary Centre Society; 2024. https://mcs.bc.ca/pdf/2023_bcahs_the_big_picture.pdf (Accessed September 10, 2025).
2. McVey G, Tweed S, Blackmore E. Dieting among preadolescent and young adolescent females. CMAJ 2004;170(10):1559-61. doi: 10.1503/cmaj.1031247
3. National Eating Disorders Collaboration Australia
4. Golden NH, Schneider M, Wood C; AAP Committee on Nutrition, Committee on Adolescence, Section on Obesity. Preventing obesity and eating disorders in adolescents. Pediatrics 2016;138(3):e20161649. doi: 10.1542/peds.2016-1649
5. Eneli IU, Crum PA, Tylka TL. The trust model: A different feeding paradigm for managing childhood obesity. Obesity (Silver Spring) 2008;16(10):2197-204. doi: 10.1038/oby.2008.378
6. Palascha A, van Kleef E, van Trijp HC. How does thinking in Black and White terms relate to eating behavior and weight regain? J Health Psychol 2015;20(5):638-48. doi: 10.1177/1359105315573440
7. Full Bloom Project Podcast Season 4 Episode 83 https://open.spotify.com/episode/1Dn6hzPoAYtccZ7LYYcFxd?si=yngjFAznQbWX_FQB3K-oFg
Have You Heard of Kogao?

November 3, 2024

I’ve always considered myself to be someone who prioritizes skincare and living a healthy & balanced lifestyle between good food choices and regular physical activity.

My friend recently told me that she became an instructor for Kogao also known as “small face therapy”. I’ve never heard of this; as an open minded person, I was genuinely interested in knowing more about what Kogao is as she has now decided to make this her passion business venture.

As a female in today’s society, it’s definitely not easy living up to beauty standards set by social media in the form of filters. As we all age, we’re told that our skin will become saggy and we must do x,y and z to prevent all this from happening. So many individuals fall into the trap of marketing ploys where the advertisement states that they have found the solution to defy aging.

I am at the age where some friends and/or acquaintances will get botox and other procedures done to remain youthful in appearance. When my friend said that Kogao is a way where you can get a natural lift without the need for botox, I was all ears. I’m not against botox but I genuinely don’t feel like I need it; I genuinely am all for prevention and I will do anything in my power to prevent my skin from sagging.

The Experience:

Duration : 1 hour

I walked into the treatment room and sat on the treatment table where my friend assessed my face to see if there’s any structural part of my face that needs correction.

I know that my skin is well hydrated and plump (i.e. collagen rich) so I was more interested in seeing if my face has any asymmetries.

I know that everyone’s face is asymmetrical; some faces have more asymmetry than others. My friend seemed genuinely surprised when I said to her that I don’t really notice any asymmetry in my face and that I don’t have any particular areas of concern. As I lay down on the treatment bed, my friend did a more thorough assessment of my face as she touched different parts of my face (i.e. jaw, cheekbones, eyebrows). To her surprise, she reported that my face is symmetrical with very minor imbalances. Imbalances included: My left jaw line was slightly lower than my right jaw line in addition to my left cheek slightly being higher than my right cheekbone. None of these imbalances would be visible to the eye without further investigation.

As we settled into the treatment, she begins to correct the imbalances through massages of the different parts of my face. The massage includes one for the head, shoulders and neck. Even though she didn’t detect any sign of tension on my face (i.e. eyebrows), there was lots of tension in my head, shoulders and neck. The head massage felt so good! Now I’m motivated to get a head massage from time to time. 🙂

The experience is painless but you can definitely feel the bones being shifted through the methods used Kogao. My friend did tell me that I may experience soreness after the treatment. After the whole experience, I told her that I feel very good and feel more relaxed.

Here is my before (on the left) and after (on the right). I have no make up on and this is me au natural. 🙂 Do you spot any differences? If you on IG and check out the account @tenshido, you will see clients who have had very effective results after a few treatments.

I did wake up the next morning with my right cheek feeling a bit tender to the touch but it was not bad at all.

My friend told me to check on day 3 and to take a selfie to see best results. I don’t have a good comparison since the selfie was taken under different lighting and I was wearing a bit of makeup.

Here is my day 3:

For best results, book a treatment every 7 days after the initial appointment. Even after 1 time, immediate results can be shown but by the end of 3 treatments, significant changes can be noted.

Food For Thought: If anyone is not feeling good about the way they physically look, give Kogao a try as it is a natural way to “lift” your skin without injecting yourself with Botox and/or other things. Because it is a combination of massage methods and lymphatic drainage, you definitely will feel more relaxed afterwards as an added bonus. With no make up on, who doesn’t want to leave a place completely glowing and relaxed?
A Protein & Fibre Packed Plant Based Grain Bowl Made in Less Than 30 Minutes

January 18, 2024
Inspired by Oh She Glows, I decided to try her “Enlightened Miso Power Bowl”. If you have her cookbook, you’ll see that I have made a few tweaks:

For Two Portions:

Bowl Components:

1 c (250 mL) uncooked Israeli Couscous

1/2 c (125 mL) uncooked green or brown lentils

1 c (250 mL) frozen shelled edamame, thawed

3 medium carrots, julienned

1/4 c (60 mL) fresh cilantro leaves, chopped

1 teaspoon (5 mL) sesame seeds

1 Tablespoon (15 mL) hemp seeds

1/2 c (125 mL) microgreens

1 c uncooked broccoli florets

Miso Orange Maple Dressing Components:

2 Tablespoons (30 mL) miso paste

2 Tablespoons (30 mL) rice vinegar

1 Tablespoon (15 mL) tahini

1/4 c (60 mL) fresh orange juice

1 teaspoon (5 mL) maple syrup

Instructions:
- In a small pot, please cook couscous with some no salt added broth. The liquid:couscous ratio is 1:1; therefore, please cook the couscous in 1 cup of no salt added broth. Please note: this bowl can be cooked in no salt added chicken broth. It doesn’t have to be vegetable broth.
- In another small pot, please cook the lentils with some water. You’ll need to cook the 1/2 c of lentils in 1.5 c of water.
- Once the couscous is done cooking, use the same small pot to cook the edamame beans. To cook the edamame beans, it shouldn’t take very long (~5-7 minutes).
- Once the lentils are done cooking, use the same pot to bring a pot of water to boil. Once the water is boiling, please throw the broccoli florets in. Cover the pot with the lid. Once it’s boiling again, remove the broccoli florets from the heat.
- Meanwhile, please julienne the carrots.
- Prepare the dressing (miso paste, rice vinegar, tahini, orange juice, maple syrup). If you’d like a stronger miso flavour, you can add 1 more tablespoon of miso paste but start with two tablespoons and see how the flavour is.
- Once the couscous, lentils and edamame beans are cooked, start to assemble the bowl. Suggested proportions for each person’s bowl:
  - 1/2 c of each of the following: cooked couscous, lentils and edamame
  - 1/4 c of shredded carrots
  - 1 Tbsp of hemp seeds
  - sprinkle of sesame seeds
  - 1/4 c of microgreens
  - 1/2 c of blanched broccoli florets
Food For Thought: There is no animal sourced protein in this recipe; however, are you surprised that there is 22 grams of protein in this bowl? The vegetables used in this bowl can also be switched up. Instead of broccoli, carrots and microgreens consider: cucumber, spinach and cauliflower. I generally do like to include a combination of raw and cooked vegetables to keep the crunch 🙂 Give this recipe a try and let me know your thoughts.
Satisfy Your Chocolate Craving

October 4, 2023
My children have recently discovered the joy of eating chocolate chips. It all started when my daughter opened the kitchen cupboard and discovered a half opened bag of dark chocolate chips. She stuffed a few in her mouth and encouraged her brother to do the same. Since then, I’ve mixed a few chocolate chips with some nuts to create a simplified trail mix.

My children also have been asking to make rice krispy squares. I’m not sure where they have learned the concept of rice krispy squares since we don’t normally have rice krispies (the cereal) at home.

I decide to get creative and create rice krispy square that didn’t involve butter or marshmallows. Is that possible?

Recipe (Makes 20 squares)

Ingredients:

3/4 c all natural peanut butter (or nut butter of choice)

1/3 c maple syrup (or sweetening agent of choice)

2 tablespoon extra virgin coconut oil

1 teaspoon vanilla extract

3 cups of rice krispies

Chocolate topping:

1/2 bag of dark chocolate semi sweet chocolate chips (That’s all I have at home. I would have used 1/2 bar of 85% dark chocolate squares if they were at home)

Instructions:
1. Line your tray of choice with parchment paper. Set aside.
2. Place a medium pot over low heat and add in peanut butter, coconut oil, maple syrup and vanilla extract. Mix until smooth and well combined.
3. Add in rice krispies.
4. Pour into the tray of choice. Use spatual to flatten the top so it is even.
5. Make the chocolate topping by melting the chocolate chips over the stove top on low-medium heat. (I don’t have a microwave at home but feel free to use a microwave).
6. Pour the chocolate evenly over the bars.
Final Thoughts: The next time I make these bars, I would like to drizzle the chocolate over to give them a lighter chocolate taste. The way I have made them this time certainly satisfies a chocolate craving. 🙂

I also generally don’t keep chocolate lying around the house; however, I may have to start if I do plan to make these treats a little bit more often.

Cheers!

Are these squares chocolatey enough for you?
Are you part of the 5 AM crew?

October 4, 2023

I used to think that individuals who woke up at 4 AM or 5 AM to start their day were “hardcore” individuals or wanted to do it for bragging rights.

I now have joined this group of individuals and realize that working out at 5 AM is truly the best way to maximize the day to do all that I need to do in a day. Don’t get me wrong- there are definitely days where I sleep in until 6:30 -7:30 AM but the day just doesn’t unfold in the same way.

I’ve struggled to get back into a routine for physical activity since having my first child in 2020 and my second child in 2021. I have done a decent amount of stroller walks with both children as I have a mini golden doodle but I just haven’t been able to get back into the exercises I love (e.g. running and pilates).

I decided to join the 5 AM work out crowd as I figured this hour of the day is protected (i.e. free from children and distractions). Here’s what I’ve learned so far:

Waking up at 4:30 AM to be in the lane to swim at 5 AM isn’t the most fun; however, once I start doing the laps in the pool, I feel great! This is coming from someone who is a morning person; however, I haven’t been in control of my own bedtime in a while (i.e. my daughter has held me hostage for a while and I’m not able to escape her room until 10-10:30 PM) so getting to bed at a reasonable hour these days is a bit more challenging. Thankfully, my son is the more reasonable one when it comes to bedtime; however, he’s been known to wake up at 4:30 AM (i.e. the minute my alarm goes off, he’s fussing) so I’ve had to cancel the lane swim last minute. 😦

I started lane swimming at the end of March and was able to go into the pool for an hour each time; I was able to consistently go for two to three times a week. After my morning swim, I genuinely cherish the hour between 6-7 AM as this hour truly was “me” time. Everything about this hour is so peaceful and so serene. It gives me time to prepare myself for the busy day ahead. Then something called summer came along and I’ve finally fallen off the bandwagon.

Since summer, I’ve been trying to get back into routine but I’ve only been able to go on the Peloton for a ride, use the Peloton app for a strength training session and/or yoga session or go on YouTube to follow Caroline Girvan for a kettlebell workout. Because the Peloton and YouTube is done in the comfort of my own home, I haven’t needed to wake up at 4:30 AM. I’ll wake up at 6 AM and squeeze in the workout; however, I miss out on that 1 hour of peacefulness and serenity before I have to get all the kids (including my husband) up.

The truth is I’ve been fearful about getting back into running since I really can’t even remember when I last ran; however, a friend recently said that we are going for a run after our little get together. I surprised myself by not not needing to stop on the little 5 km run mid day. Since then, I’ve done an additional 5 km run on my own. It feels so great!

I want to take advantage of the beautiful fall weather; however, we’ve had a serious heat wave the same day we sent the kids back to school. To make sure that I wouldn’t be caught in the hot and humid weather, it gave me motivation to wake up early again.

I can’t promise that I’ll be able to wake up at 5 AM everyday but I’m going to try my very best to wake up between 5-5:30 AM three to four times a day to ensure that I’m getting some sort of physical activity in before the craziness of each day settles in.

Final Words: Have I inspired you to get up earlier in the day to get your day started off on the right food?
An Easy Dinner (or Lunch) Idea for a Busy September

September 26, 2023
September is a word that is synonymous with getting back into routine. I don’t know how everyone is managing; however, September has been very chaotic for me.

It’s nice that the children are back at school but I am still getting used to the morning rush (of getting them to school) and the after school rush (of picking them up). I’m also happy that extracurriculars have started up in full swing; however, meal prep is tough.

Thanksgiving is just around the corner; it’s a time when turkey is top of mind. Have you thought of grinding up turkey or buying ground turkey to add another lean protein option on the menu even when it’s not Thanksgiving and/or any special holiday?

With two young children at home, I’m always on the hunt for easy, simple, delicious and versatile recipes to be added as part of the weekly meal plan rotation. Here is my latest find:

Turkey Glass Noodles (4-6 portions)

Ingredients:

1 lb ground turkey

1/4 package of the glass noodles (AKA bean thread noodles or vermicelli made with mung beans & potato starch)

2 tablespoons of oil of choice

3 large cloves of garlic (minced)

1 carrot, julienned (~1 cup)

1 zucchini, julienned (~1 cup)

snow peas, julienned (`1 cup)

mushrooms, sliced (~1 cup)

2 tablespoons of soy sauce

2 tablespoons of oyster sauce

3 stalks of green onion, finely sliced

1 tablespoon of sesame oil

2 tablespoon of sesame seeds, toasted

Directions:
1. Bring a large pot of water almost to a boil. Turn it off and add glass noodles to soak until just translucent (~5 minutes). Strain and rinse with cold water. Set aside.
2. In a large pan on medium-high heat, add the oil, the minced garlic and the ground turkey. Break up the ground turkey as it cooks with your spatula. Add 1 tablespoon of soy sauce and 1 tablespoon of oyster sauce to the pan.
3. Once the turkey is cooked, add the carrots, zucchini, mushroom & snow peas. Give it a quick stir to mix and add the glass noodles.
4. Add the remainder of the oyster sauce and soy sauce to the pan. Mix well (tongs will help). Once the sauces have been incorporated, add the sesame oil. Sesame oil is best added at the end for more aroma.
5. Set aside a tablespoon of green onion for garnish. Add remainder of the green onion to the pan. Set aside a teaspoon of sesame seeds for garnish. Add the remainder to the pan. Mix well.
6. Serve the noodles warm and top with the reserved green onion and sesame seeds for garnish for more of a beautiful presentation.
Final Thoughts: This recipe is very versatile and can be your next “Clean out your refrigerator recipe” as other vegetables can be incorporated into this dish as well. I’ve known of other individuals who add celery, ginger and onion to this recipe as well. I really like how this dish can be layered with alot of vegetable options. You’re going to increase your fibre intake without really realizing it because this dish really does taste yummy. It’s kid approved!
Gldn Hour- Sparkling Water With a Side of Collagen

September 10, 2023

I was recently doing my usual rounds at the grocery store picking up the usual items; out of the corner of my eye, the aesthetics of the can caught my eye. As I got closer, I read the description and was intrigued by the concept of collagen infused sparkling water. In our household, water is the go to beverage of choice for adults. Milk is the go to beverage of choice for children. Let’s be honest. As delicious as water is, I sometimes crave a different option. I love flavoured sparkling water; when this beverage also says that I can get 5 grams of marine sourced collagen in each can, I was immediately sold. I couldn’t decide between the strawberry mint or the watermelon lime flavour so I picked up both cans.

At $3.99 per can, I knew that this is a higher price item. It’s not for everyone especially when the costs of goods are going up. The taste of the sparkling water didn’t particularly stand out; however, this may be a product worth considering for the following skin obsessed individuals:

a) You are a busy individual who has a collagen supplement in their cupboard; however, due to the lack of time, you never get around to opening this container of collagen. At the end of day, you are not getting any additional collagen in your diet.

b) You are headed out for a short road trip to a cottage or beyond and don’t feel like packing your collagen supplement but want to have a fun way to keep you hydrated and still get a small dose of collagen on a daily basis.

c) You are someone who is actively trying to decrease their alcoholic consumption but want a fun non-alcoholic beverage option that can potentially help to maintain skin health.

Remember that a dose of 2.5 grams of hydrolyzed collagen peptides per day can help with maintaining skin health. A dose of 5 grams of hydrolyzed collagen peptides per day can potentially help with bone density. A dose of up to 15 grams of hydrolyzed collagen peptides per day can potentially help with positively increasing muscle mass.

Overall Verdict: It would be best if you could take one to two scoops of marine collagen to maintain skin health (from a cost and skin health perspective); however, Gldn Hour is a great way to supplement your intake if you are ever out of your usual routine and/or need help getting back on track.
A Look Back on 2020

December 31, 2020
Who would have thought Covid 19 basically was the star of 2020. When someone first said “We will meet Everleigh when she’s 18 months.”, I thought that’s a very absurd thought. At that time, I thought we would be be able resume somewhat of a normal life by summer 2020. I was clearly naive and too optimistic.

2020 has been a very exciting year for my immediate and extended family. My parents became grandparents for the first time. My in laws welcomed their 6th grandchild.

Prior to giving birth to Everleigh, countless friends kept forewarning us that having a child will change the dynamics between my husband and I. If I reflect and think of all the positives that have occurred in 2020, here’s the most important lesson I have learned: Through becoming parents during the pandemic, this experience not only brought my husband and I that much closer but it has strengthened our bond.

Here are my other takeaways from 2020:
1. I joke that I am so done with Zoom or Team calls all the time but these platforms really do make it easier to stay connected with everyone. I may have been on maternity leave for the majority of 2020 but I also refuse to completely remove myself from educating individuals about nutrition. As a result, I still chose to give back to the community whenever I can. I volunteer with a non profit organization to provide monthly nutrition seminars for seniors in the community through Zoom. I am amazed at how fast the seniors are able to adapt to use these online platforms to learn and receive information. Who says you can’t teach an old dog new tricks? 🙂 Every time I am finished with one of these seminars, I am always so happy to see the reactions on the faces of the participants. They are so grateful and appreciative to have some sort of social interaction. The pandemic certainly has been a tough time for everyone.
2. I’m thankful for the community I currently live in. Prior to starting maternity leave, I have been told repeatedly that this time can be quite isolating. Perhaps I have my dog to thank but I can’t recall a time during this year where I felt isolated. I also do have to thank my daughter for being an easy going baby from day 1 but I have always made it a point to go out for a stroller walk at least once a day. For the majority of the time, I’d always be able to bump into a familiar face and have a short conversation (all be it from a fair distance) but it was still very nice to be able to chat with someone. I can see why so many individuals decided to get “pandemic puppies” BUT I do also question what the well being of these puppies will be like once the pandemic ends and the majority of people have to go back into offices to work.
3. I never thought my husband and I would ever need to build a home gym but never say never right? 2020 has proved us wrong. I used to think Kayla Itsines’ BBG workout was great but I have to say I am quite liking the workouts from Madfit. I really do like how there is no equipment needed and they are short and sweet but you really feel the effects of the workout afterwards. I didn’t think we’d join the Peloton club but here we are on our final stretch to receiving our Peloton Plus after a 3 month wait. I seriously cannot wait to jump on there and work out more frequently. 🙂
Food For Thought: Who was part of your quaranteam? What have been some of your surprises or takeaways for 2020?
Holiday Shopping 2020

December 5, 2020
I’ve always been a huge supporter of little boutiques throughout the city. I often get overwhelmed by the choices available in big box stores and end up spending a lot of time browsing but making no purchases. In boutiques, having curated products allow me to save time and find unique things I may not find otherwise.

Throughout this year during the pandemic, I have tried to balance my spending between the local businesses and the online giants. As the holidays are fast approaching, I have made a conscious effort to only spend my dollars at local small business. How are you planning to support small businesses this year? I’m nowhere close to being done with holiday shopping but here’s some of the places I have chosen to support this holiday season:
1. The Cashmere Shop
https://thecashmereshop.com

I personally have been eyeing the Harriet Gold Foil Sweater in Charcoal for myself (Let’s see if the husband will read this and buy it for me. ;)) but I have been intrigued by the Kids’ Pom Pom Hat where the owner has said that her own daughter wore this hat from being 9 months old to 9 years old.

KID'S CABLE POM POM HAT
I bought the light pink option with the grey pom pom. 🙂 Let’s see how Baby E likes it.

If you have become a parent, you will understand what I mean by the stuff that comes with such a tiny human being is incredible. This purchase makes me feel good because not only do I support a local business but I also don’t have to worry about purchasing a warm hat for the next 9 years (*fingers crossed*).

2. Ai Toronto Seoul

https://aitorontoseoul.ca

Living the pandemic life has me yearning for travel. When I came across this brand, it made me reminisce about the time my husband and I went to Seoul. We spent 5 days in Seoul before heading to Bali (our honeymoon destination). I remember fondly of all the skincare and clothing purchases I made in Seoul. We went to Seoul 8 years ago and there are still pieces I currently wear that are purchased from Seoul. 🙂

My mother has been constantly looking for a lightweight everyday bag but has had no luck. I thought a vegan leather bag would be the answer. Let’s hope my mother enjoys using this bag. 🙂

3. Adaline and the Fairies

https://www.adalineandthefairies.com

If you love everything pretty, pink and vintage inspired, check out this website. I absolutely fell in love when I stumbled across this website and could not help myself to buy a vintage Chanel hair bow for me. For those who know me know that I am absolutely obsessed with hair accessories. 🙂 As Baby E grows up, I am sure she will want to play dress up. In anticipation for this, I have ordered her a personalized wand. I’m tempted to buy a cape as well but I’ll wait until she is older. Patience is a virtue. 🙂 I can’t wait to see all of these one of a kind creations in person!!

4. Sniffany and Co

https://sniffany.ca

Who else loves this name? 🙂 Pre-covid, it was an annual tradition where my husband and I would go to the Distillery District to check out The Christmas Market. As the market grew in popularity, we found it harder and harder to really enjoy the Christmas Market but it was an annual tradition nonetheless. I remember how friendly the staff was at Sniffany and Co. When I placed the order, I was very impressed at how an actual staff member of the store came and delivered my order. That’s what you call customer service. 🙂

5. Dogfather and Co

http://www.dogfatherandco.com

What another great name for a store right? I had no idea that ordering a dog birthday required pre planning. Dogfather and Co has always been my go to store for everything Millie related but, once again, this store has come to my rescue as they always have birthday cake in stock.

Food For Thought: What are some of your Go To Small Local Businesses you love to support? 2020 is quickly coming to an end and let’s hope that, with all of our support, many of the small businesses can continue to run in 2021.
Does Sleep Training Ever End?

July 22, 2020
As I write this post, I cannot believe Baby E will be 5 months at the end of this week. Sleep is such a hot topic of discussion among new parents. When is the ideal time to start sleep training? As a new parent, I have heard many different answers. I have heard individuals start sleep training their baby at 3 months, 4 months, 5 months and beyond. Is there an ideal time? Some individuals would say that there is never an ideal time to sleep train as there will always be something new happening be it a growth spurt, teething, etc.

I personally chose to start sleep training Baby E when she was 4 months and 3 days old. I believed that Baby E hit the 4 month regression early so I felt comfortable at starting to sleep train around the 4 month mark.

What am I hoping to achieve from sleep training? By sleep training Baby E, I am hoping that she is able to develop a strong foundation for good sleeping habits. I wanted to get rid of any “crutches” or “props” I’m using to help Baby E go to sleep. In our case, we do a lot of rocking and bum taps. I want to also be able to tell that when she cries, it’s because she really is hungry or she is in pain (i.e. she is sick or is going through teething pains, etc.).

Based on everything that I have read, sleep training entails some sort of cry it out method. You can choose to follow gentler versions where you allow yourself to “check in” with the baby but there is the plain extinction method where you just let your little one cry it out. Some of the programs I have read said that if you endure this process for 10 days or 14 days, your baby is well on his/her way to be sleeping independently.

To provide a little background information of how we prepped for sleeping training: Baby E has never co-slept with either of us. We moved Baby E into her own room when she was around 6 weeks old. Keep in mind that her room is very close to our room so we were comfortable leaving her alone (with the help of a monitor). We had the bassinet in our room; Baby E slept in it but we could sense that she did not love it. Baby E tolerated being swaddled but didn’t love it so as soon as she hit 8 weeks, we started transitioning her out of the swaddle and into a sleep sack. This transition took about 2-3 days. The transition from the bassinet to her room also took about 2-3 days. Baby E also never took a pacifier. We tried many brands but none worked. She spit them out as if they were poison.

Let’s talk a little bit about feeding because I often find that feeding and sleeping are linked. Feeding wise, Baby E was very punctual and ate every 2 hours. Baby E is exclusively breastfeed and is fed on demand. I’ve never woken Baby E for a feeding; therefore, I was always too afraid to do a dream feed so prior to sleep training, Baby E typically needs anywhere between 1-2 middle of the night feedings (once in a blue moon, she would require a 3rd feeding). At one point in time, my husband would help with 1-2 overnight feedings but because I was afraid my breastmilk supply was decreasing, I asked my husband to stop offering Baby E a bottle. Since that moment, Baby E now refuses the bottle and only takes the breast.

At the 4 month mark, I was also told from many individuals that Baby E should have a more predictable schedule be it for feeding and/or sleeping. I was also told that by 4 months, babies could comfortably feed every 2.5-3.5 hours. I found that Baby E gradually was able to feed every 2.5-3 hours but I never stretched her feeding windows. After the 4 month check up with the paediatrician, I told her I had been doing the sleep training for a little bit. She agreed and encouraged us to continue. This added more motivation for me to sleep train her so that she could have longer naps (she could learn to connect two sleep cycles) and eventually learn to sleep through the night.

My husband and I had a conversation about sleep training and agreed that we would both try the extinction method (just let her cry it out) because we both felt like the frequent check ins would just prolong the crying as Baby E is a very alert baby. We had a relatively easy first night where Baby E was just whining for approximately 30 minutes before she dozed off. Night 2 and 3 were a true test as she had a good cry session for 1.5 hours before she dozed off. My husband and I both couldn’t believe how fast she was able to learn how to self soothe herself and sleep through the night.

We were headed in the right direction until day 6. From all that I have read, it is always recommended that you stay at home for at least 14 days to get the training down. I don’t know if this is reflective of real life even if it was pre Covid times. During Covid, the weekends have been fairly predictable for us as we spend Saturday with my in-laws and spend Sunday with my parents. Like the majority of babies growing up during this period of time, 99% of sleep takes place in the crib. Because day 6 coincided with a visit to the in laws, here’s where the sleep training started to unravel a bit. Baby E took a nap outside of her normal crib; naturally, she fussed a little. With family members around, my husband and I were not comfortable with letting Baby E cry it out. We reverted back to gently rocking her and using bum taps to get her to sleep.

Since Day 6, sleep training had to be modified to a gentler version. We have consistently been rocking and/or use bum taps to help Baby E go to sleep. Generally, she is able to go down for one nap independently (she usually requires 3-4 naps a day). We still aim for a bedtime between 7-8 PM but it is often closer to 8 PM but we definitely need to help her by rocking her or use bum taps. My husband and I both are okay with this method because the overarching goal is that if rocking her and/or using bum taps helps her sleep through the night, that is already a big achievement. Both my husband and I have witnessed that she will sometimes wake up on her own during the night but is able to put herself back to bed without needing our help.

We’re almost 4 weeks into sleep training; Baby E’s sleep pattern isn’t perfect but we’re really happy that she is generally able to sleep through the night. 🙂 We’re still going to continue to work hard to decrease the amount of time needed to rock her to sleep but currently, we’re pretty happy with her progress.

Food For Thought:
1. It is emotionally draining for both parents. Everyone who has gone through sleep training have warned us that it is not an easy process but it will be worth it in the end.
2. Sleep training can be a very bumpy journey; it’s not as straightforward as some would imply. Your little one is not a robot so it’s okay to made modifications. You can take the main messages from the information available out there and modify it so that it works for you and your lifestyle.
3. Play around with the wake windows. Sometimes, it is beneficial to push that wake window a little bit so your little one is ready for bed without much of a fight.
4. Enjoy the snuggles because the snuggles won’t last forever. 🙂 Enjoy all the special moments.