The Goods on Rosemary

Not only does this fragrant herb come handy in the garden or kitchen, rosemary is known to improve digestion, enhance memory and prevent aging within the brain. Rosemary is also a source of anti-oxidants and anti-inflammatory compounds which make it an immune system booster. Pair with roast pork, lamb or potatoes, in sauces or anywhere else you could use a dose of its flavour. Yum!

Make Fruit (and Veggies) a Fun-Time Food

My 6 year old niece and 3 year old nephew inspired my article today. It’s June 30^th and I’m in Calgary providing childcare while my brother and sister-in-law enjoy an adult-only vacation. This morning my mini sous chefs “helped” me make red (watermelon-strawberry) home-made ice-pops in preparation for tomorrow’s Canada Day celebration. They are super excited for tomorrow’s popsicles. And they taste-tested the fruit while we were making them this morning.

Sometimes I feel badly for poor vegetables and fruit because they often don’t get invited to parties. They’re the obligatory foods that one must struggle through in order to earn dessert. When we stack the odds against vegetables and fruit in this way it’s no wonder that kids don’t want to eat them.

Instead, I encourage you to make vegetables and fruit a fun-time food. By including them in fun times, you’re creating a positive association with these healthy foods. Fun is more likely to drive kids to eat foods rather than health. Studies have shown that kids are less likely to try a new food if they’ve been told that it’s healthy. In addition, if they do try the food, they rate it as less yummy than kids who aren’t told anything about the food. The exact opposite of what we want.

I certainly see this reflected in my own childhood memories. My favourite veggies and fruit all have good memories attached to them. I remember sitting on the back porch in the summer with my Grannie shucking corn and playing “bean, no bean” while snapping the ends off of green beans. I remember picking raspberries in my best friend’s backyard. I didn’t eat green beans, corn and raspberries because they were healthy. I ate them because they were fun.

I’m grateful to my Grannie and others who inspired me to enjoy vegetables and fruit. As an Auntie and a dietitian I work to pay-it-forward and inspire the next generation. This past Valentines’ Day I led an activity where we made cupid’s arrows from fruit and veggies strung along wooden skewers, some cut out with heart-shaped cookie cutters. These kids, who were notorious picky eaters, enjoyed cucumber, pineapple, strawberries, blueberries and more. Not once did anyone complain about there being no candy at the Valentines’ day party.  At tomorrow’s Canada Day picnic we’ll have a veggie tray with red cherry tomatoes and radishes, red watermelon, and the red watermelon-strawberry popsicles. You won’t hear a single word come from my mouth about how healthy these foods are.     

Actions are much more important than words when it comes to getting kids to eat vegetables and fruit. Don’t teach your kids nutrition. Just include vegetables and fruit in fun times. When they get older, there will be lots of time for kids to learn why we eat these foods. Right now all we need is for kids to develop positive attitudes towards them (and eat them).

Looking for fun fruit & veggie ideas? There’s a ton of ideas on Pinterest. Check out my theme boards at http://www.Pinterest.com/KristenYarker

Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com

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The Goods on Basil!

Did you know that basil can beat breakouts? It’s true. Basil oil is a miracle worker when it comes to blemishes. Boil fresh basil for about 10 minutes, let cool, apply directly to the trouble spot, rinse and repeat twice daily. This iron-rich antioxidant is also a natural anti-inflammatory and a good source of vitamin K which helps our body heal wounds. Use it in pesto, to make basil-infused olive oil or as an interesting twist on drinks and desserts.

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

The Goods on Mango!

There are plenty of reasons why you should be incorporating more of this brightly coloured fruit into your diet. Mangoes have been known to help clear your skin, keep diabetes under control, aid digestion and support weight loss. Just one cup of mango contains high levels of the antioxidants vitamin A and C as well as vitamin B6 which helps keep our hearts healthy. Chop it up in smoothies and salsas or blend them with yogurt and freeze for a delicious summer snack. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

When in Rome, Eat Like a Local

Aloha! I’m writing this message to you while sitting on the lanai, looking out over
Waikiki beach. My trip inspired me to write to you about taking the opportunity when on vacation to try new foods. It’s timely with kids finishing up school and summer vacation starting.

We humans are omnivores. Our bodies are healthiest when we enjoying a wide variety of foods. So trying new foods when on vacation is good for us.

In addition, if you’ve got a picky eater, it’s a fantastic opportunity to role model being open to trying new foods. You’re constantly asking your child to try new things. Now it’s your turn to lead the way.   

Tying the local foods are a part of exploring new destinations and new cultures. I’ve known picky eaters who refuse to try new foods at home to get in the spirit of discovery and try new things on vacation.

Fantastic places to find local foods are at farmers’ markets, farm gates, and local grocery stores. Do a little Google searching or ask your concierge about farmers’ markets and farm tours. 

In case you’re wondering, yes, I do practice what I preach. This trip I’ve eaten Hawaiian-grown pineapples, papayas, mangos and lychees bought at a farmers’ market. Yes, I’ve eaten all of these before. But eating ones that were picked fully ripe the day prior is like trying these for the first time. I also tried noni, kava, li hing pineapple and spam musubi, all for the first time. I liked the noni and li hing pineapple. I didn’t care for the numbing effect of the kava. But, surprisingly, I did like the spam musubi, especially the spam and egg version. It makes the perfect post-surf snack.

I encourage you to take a “when in Rome” approach when on vacation and try new foods. You may find new favourites.  And if you don’t like what you try, you’ll at least have more stories to tell!


Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com


www.KristenYarker.com
www.Facebook.com/KristenYarkerNutrition
Instagram: @KristenYarker
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Pinterest: KristenYarker

The Perfect Afternoon Snack (for Adults)

It’s not just kids who need snacks. We adults need them too. Why? It takes approximately four hours to digest food and start getting hungry again. Planning a healthy snack between lunch and dinner can prevent that late afternoon hungry-angry feeling (commonly called ‘hangry’).

‘Hangry’ is created by low blood sugar. Your low blood sugar will also cause you to search out (i.e. crave) sugary, fatty, salty foods. It’s a natural reaction, not a lack of will power.

The secret to healthy eating is prevention. Prevent becoming ‘hangry’ (and heading straight to the convenience store for processed foods) by planning a healthy snack before you get to that point.

So what’s the perfect snack? In truth, there isn’t just one perfect snack – one size doesn’t fit all when it comes to nutrition.  Here are the elements of three styles of snacks. One of which will likely be the perfect fit for you.

Option 1: Just Produce 

This is best if you have a relatively short time between lunch and dinner. Or, if you are very sedentary and don’t need any more calories from a larger snack. A piece of fruit or some raw veggies may be just enough to tie you over for about an hour until dinner.


Option 2: Produce + Protein

This more substantial snack provides both some quicker energy from the fruit and veggies and some longer, slower burning energy to keep you going for a few hours. This is my personal mid-afternoon snack. Here are some fantastic combinations to use as inspiration:

·         Strawberries and edamame

·         Carrot sticks/ baby carrots and hummus

·         Apple slices spread with almond butter


Option 3: Produce + Protein + Whole Carbs

This option is so substantial that it’s practically a mini-meal. Most of us don’t need this much food at snack time. But if you’re very active and/or in your young 20’s, it might be a good fit for you. Some ideas for inspiration:

·         Smashed avocado on rye crackers with a handful of cashews

·         Natural peanut butter and banana sandwich made on sprouted grain bread.


Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com


www.KristenYarker.com
www.Facebook.com/KristenYarkerNutrition
Instagram: @KristenYarker
Twitter: @KristenYarker
Pinterest: KristenYarker

The Goods on Zucchini!

There are a number of health benefits when it comes to this dark green summer squash. Zucchini is packed with plenty of vitamins and minerals including vitamin A, vitamins B1, B6 & B2 and vitamin C which helps lower cholesterol and reduce high blood pressure. Zucchini also contains folate which makes it a great choice for pregnant women. If you already have a spiral vegetable slicer, raw, spiralized zucchini noodles are quick and easy to make, offering a healthy alternative to traditional pasta. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.