3 reasons why you are tired (with SIMPLE solutions)

3 reasons why you are tired (with SIMPLE solutions)

Ever wish mornings would be as magical and cheerful as you see in commercials? You wake up feeling well rested…and the remainder of the day you’re smiling, skipping down the street, while the birds are chirping and you’re oozing with energy.  {sigh} That would be a DREAM for many of us, but our reality goes more like this.  We wake up feeling groggy and muster up the little energy we have to get our crazy day started.  Even though we’ve had our 7-8 hours of sleep, we’re still exhausted and left wondering: why am I so tired? While feeling fatigued after a decent sleep may be our normal, we shouldn’t accept it as normal.  Nor should we feel this way so often.  That’s why I recommend these 8 energy-boosting foods. Let me share 3 foundational reasons why might feel like you’re dragging your feet.  We tend to overlook them because we’ve heard similar advice time and time again.  That’s because sometimes simple changes is all you need.  So let’s start here!  I’ll also give you some quick tips that you can incorporate despite a crazy busy life with kids. 3 Reasons You Are Tired (plus SIMPLE solutions) #1 - Drink to Your Health Coffee is a regular part of many morning routines. It gives us a jolt in the morning and helps us keep up with kids during the day.  Although coffee and other caffeinated beverages are promoted as energy-enhancing beverages and aid in alertness, they also have the crash effect. Within a few hours of consuming the beverage, its effects begin to wear off making many us tired...
15 Healthy One Pot Meals (perfect for busy families)

15 Healthy One Pot Meals (perfect for busy families)

Oh goodness. The nesting phase is kicking in early (or at least something like it).  With Baby Binns #3 making an appearance in 3 months I’m wondering how we’re going to survive mealtimes.  I already have two little ones vying for my attention while prepping dinner, so with a baby in my arms (or my carrier) I can sense the craziness that will unfold at 5pm. That’s where healthy one pot meals come to the rescue!   I had a little taste of what life would be like with multiple kiddos at the cottage this weekend. While there were 5 super cute kids and 4 fully capable adults, the kitchen got a wee bit crazy whipping up a variety of dishes at meals.  So, in anticipation of the mealtime madness at home with my own three kids, I’m trying to get prepared - mentally and logistically.  Whatever it takes to not want to throw in the towel and grab takeout at Fresh, Tabule, or one of our other healthy faves on those crazy nights. Simplifying meals is so key right now, and it will be in a few months when our family grows to five.  Hence, I’ve been jotting down any healthy one pot meals to save my sanity come November.  So many reasons to love them other than making me feel a little more sane. They have protein, carbs and fat, making them a complete meal. They are simple to make (take less than 30 minutes from start to finish). They require few ingredients. They are all made in one pot (read: fewer dirty dishes)! And of course, they are all nutritionist-approved (by moi). . One pot meals = every parent’s dream dinner.   So while I personally prepare for our...
6 Dairy-Free Milk Alternatives: which one is best?

6 Dairy-Free Milk Alternatives: which one is best?

I’m sorry but dairy is damn delicious.  Every time I am pregnant (currently 7 months pregnant with Baby Binns #3), I crave dairy like it’s nobody’s business.  For someone who NEVER drinks cow’s milk, RARELY eats dairy-based yogurts (just sheep and kefir), and SOMETIMES samples cheese and sips wine with my Italian family (oh and the odd ice cream too), I am a changed person when there’s a babe in this belly. I could eat high-fat, creamy dairy all day long.  I could but I don’t for a number of reasons which we will save for another post. So instead I trick myself, and this dairy-loving baby, with dairy-free milk alternatives.  Thankfully there are a few to go around!   The question is, which dairy-free milk is the best for us?  Let’s take a peek! 6 Dairy-Free Milk Alternatives to Cow’s Milk Soy Milk When reviewing a client’s food journal I get goosebumps every time I see “soy milk” jotted down with their cereal, or in their smoothies, or…anywhere else.  From a macronutrient perspective, soy milk is the closest to cow’s milk; however it has its disadvantages.  Chris Kresser talks about the dangers of soy in detail here, but at a glance here’s what you should know: Most soy is genetically modified. It is one of the most heavily sprayed crops with high levels of pesticides The phytoestrogens in soy may cause hormonal changes. One study illustrates that some phytoestrogens have been linked to problematic stimulation of the reproductive systems of animals and humans.   It is a common allergen, so if choosing an alternate milk due to allergy concerns, soy is not...
6 critical phases that will make mealtimes with ‘picky eaters’ better

6 critical phases that will make mealtimes with ‘picky eaters’ better

My girls and I were just having lunch. Yet while watching Sienna (my eldest daughter) eat without a fuss, I had a flashback to those days when meals were…miserable. Before I implemented these 6 phases to fix her picky eating, Sienna would spit out food, resist coming to the table, and even gag (or vomit) after a taste of yogurt. I seem to have blocked those memories out of my mind. Until today. I remember finding “kid-friendly’ (and seemingly Sienna-friendly) recipes I was SURE she would love.  Smiling in the kitchen while preparing this guaranteed recipe, only to bring it to the table and hear “yuck” or watch Sienna push the plate away.  So frustrating, but that was an average meal for us. I never heard her say “I’m hungry“. I often heard the word “yuck“. She wasn’t gaining weight, nor was she really eating. I was a foodie, yet I sadly dreaded meals with daughter. But I was a Nutritionist and a mom who couldn’t accept this as our fate. So I took the bull by the horns and dove into the literature and research on children’s eating.  I wanted to find out WHY my daughter was so picky and HOW to turn things around.  Of course, I was fearful she would be one of 30% of children whose “picky eating” persists into adult years. At the time, I couldn’t see our life any other way: this was just the hand we were dealt. Yet all of the studying and Certifications eventually paid off and were used to create a structured mealtime plan for my daughter.  It was the...
Is coconut oil good or bad?

Is coconut oil good or bad?

I had a relaxing evening planned last night.  Just myself, daddy, and an episode of House of Cards while snacking on these treats packed with good ol’ coconut oil (or is it as healthy as we thought?).  I just had a bit of work to do, launching our 6-Day Picky Healthy Eater Challenge and setting up new families for the summer session of the Picky Eater Protocol.  Then I was looking forward to some downtime.  But when this article landed in my inbox and this one popped up in my Facebook Group suggesting coconut oil is unhealthy, my plans changed. Health-minded parents were now doubting whether coconut oil was good or bad for them, and for a very good reason. These articles did a good job of sounding alarm bells.  After all, how can we ignore a heading like “Coconut Oil - as unhealthy as beef fat…” or dispute statements like this: According to the AHA, 82% of the fat in coconut oil is saturated. That’s more than in butter (63%), beef fat (50%) and pork lard (39%). And, like other saturated fats, studies show it can increase “bad” cholesterol. So as soon as I finished my “picky eater” work for the night, I immediately switched into defense mode, consolidating my research to provide peace of mind for families (and my own!). Here are my reasons for continuing to consume coconut oil DAILY (despite the fear mongering happening around us).   A few quick terms first: CVD = Cardiovascular Disease SFA = Saturated Fatty Acids (in coconut oil, butter, meat, etc) PUFA = Polyunsaturated Fatty Acids (in corn oil, soybean oil, etc)...