HRM Parent Blog

In this week’s post, I am issuing my first HRM Simple Family Challenge, which will increase your family’s long-term health and wellness.  Up for the challenge?  Then read on!

Superfoods are whole foods that do more than just provide energy -- they also have the amazing power to turn regular kids into Superkids!

A diet rich in Superfoods boosts immunity, energy and overall wellness and supports healthy development.  Introduce these nutrient-dense foods to your children early so they develop a taste for them and can make them a lifelong habit.

Your challenge is to introduce at least one new Superfood to your family’s diet and educate your kids about the specific health benefits of that food.  Give your kids the credit they deserve:  their sharp little minds are capable of making good, informed choices - it’s your job to give them the information they need to do this.

There are so many Superfoods to choose from, I can’t possibly list them all in this short post, so for this first challenge I’m giving you three “easy sells” to choose from:

1. Wild Salmon:  This one is an easy sell to kids because it’s “brain food, and makes you super smart”.  I told my kids I can actually see their brains growing when they eat it, which prompted a chorus of:  “Is my brain growing now, Mommy?”

Wild Salmon is lower in mercury and higher in healthy Omega-3 fats than farmed salmon.  Omega-3s boost brain development, counter depression and reduce inflammation throughout little (and big) bodies.  Baked or broiled, sauced or naked, whole or canned, salmon’s a winner!

 2. Sweet Potatoes:  Also a pretty easy sell, they can be prepared any way kids like to eat regular potatoes:  baked, roasted, mashed, or in soups and stews.  They can even be sweetened with maple syrup and cinnamon to satisfy a sweet tooth.  Sweet potatoes are loaded with beta carotene (kid speak: “supersight”), potassium, iron (“superstrength”), fiber and vitamins E & B6.

3. Berries:  Blueberries are highest in antioxidants, but all berries are terrific Superfoods.  I tell kids that antioxidants are Superheroes who stop the evil Free Radical in his tracks.  Without enough antioxidants, the evil Free Radical can take over your body and make it really sick.

Throw berries (frozen or fresh) on & in everything:  smoothies, yoghurt, whole-grain baked goods, cereal, home-made popsicles.  For a morning treat, try blending a cup of berries until smooth and then combining with some maple syrup (over low heat) to make a delicious syrup alternative for whole-grain waffles and pancakes.  For a terrific healthy waffle recipe, check out my Yummy Cinnamon Flax Waffles on the Simple Balance blog (January 7/11 post, just click on the website link below).

Good luck and health to you!

Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better!  She is a mother of two terrific HRM kids, ages 6 & 7.  For information and recipe ideas, visit her website

A simple solution to consider - try planning a “Kid Date”.  Nope, not a play date with other kids, or a family date night (we’ll talk about that another time) - I’m talking about scheduling a special date with each of your children.   An evening visit to your local coffee shop, an afternoon at the Clay Café or hit the theatre for a movie.

Sure you may do lots as a family, or get some one-on-one time in the car on the way to hockey practice or during homework – but actually planning a special date just for you and your child will bring a whole new meaning to quality time. Letting each kid help plan their date with you, makes it all the more special. 

Just before Christmas, my husband and I planned dates with each of our daughters and it had such an impact that we promised to make it a more regular occurrence. In fact, it was only just a few days ago when our 4 year old asked me when her next date with us would be (and what sparked me to post this).  She’s already coming up with ideas of what we would do. 

We planned it on a Sunday afternoon and had a sitter come hang with our 4 year old, while we took our 2 year old on her date – the playground, a smoothie and the store for some stickers (all her ideas).  Then we brought her home to the sitter and took our 4 year old out for her date - lunch, the candy store and a trip to Woozles (her choices, of course).

It was so nice to spend some quality time with each of our children on their own, but even more importantly we realized how excited and proud each of them were to have us all to themselves for a bit.  We’re all looking forward to the next one, but I am especially excited about the tradition we’re building…cause something tells me, when I blink and they become drama-tweens who would rather spend time at the mall with their friends, we’ll cherish our dates with them even more!

PLEASE NOTE - THIS GIVE AWAY HAS NOW CLOSED.  STAY TUNED FOR OUR NEXT ONE!!

We all love getting something for free – especially great kids products!  That’s why we’ve teamed up with True Cuddles, another parent-run company, for our latest Parent Promo.

Perfect timing too – since it’s still pretty chilly and there’s bound to have been a few mittens lost along the way this winter.  

Enter our winter give-away and you could win a prize package that includes mimiTENS and BabyLegs socks and tights, valued at $75.  Two amazing companies that are sure to keep your little ones fingers and toes warm this winter!

It’s easy to enter – all you have to do is post a comment on this blog posting to tell us your favorite past “Cuddle of the Week” from True Cuddles . 

The contest is open until Feb 28^th and we’ll notify the winner via email on March 1st.  One entry per person please!

Don't forget to register with HRM Parent so you can be the first to know about our future Parent Promos and other exclusive offers from HRM Parent.

About True Cuddles: Originating in 2008 and based out of Metro Vancouver, BC, the True Cuddles community consists of thousands of hip moms across North America who loyally read, share and shop with us. We're a fun, unique shopping experience {and outlet} for modern moms to buy high quality products at 33 - 75% off retail, in a stress-free, always open environment.

by guest blogger Wendy McCallum  

Hello HRM Parents! I am very excited to introduce myself to all of you who love this site as much as I do!  My name is Wendy McCallum, and I am a local nutritional & wellness consultant, founder of Simple Balance Consulting, and mother of two wonderful HRM kids.  This is the first of many posts I will be contributing over the coming months to the HRM Parent blog.  I look forward to sharing tips, tricks and recipes with you to help you manage your families’ food, wellness, and overall balance!

Given that many schools are out, I thought I’d share some quick & healthy portable snacks to have on hand when packing for day trips or travel with kids over the vacation period.

Are you planning on spending some time at the Oval or Canada Games Centre over the break?  Or maybe you have a long flight to a sunny destination ahead of you?  

The best family snacks combine a protein, healthy fat and a complex carbohydrate.  This combination will provide longer-lasting energy and eliminate the sugar highs and lows of a refined, processed treat (We’ve all witnessed the nasty aftermath of that cycle!).  The complex carbohydrates (fruits, veggies and whole grains) provide fibre and sugars which require work from your body to be accessed.  The result is slower, more regular release of sugar into the blood and a longer source of energy.  The healthy proteins & fats (nut butters, legumes, low-fat dairy, lean meats, and healthy oils) take longer to digest and keep you feeling fuller longer.  

Here are a few easy snack ideas: 

• nut (or seed) butter and honey sandwiches on whole grain bread or crackers
• sliced fruit with yoghurt or nut butter for dipping
• 1 oz cheese with fruit or whole grain crackers
• cubed cooked chicken in a whole grain pita with veggies and tzatziki or hummus
• hummus and cut-up veggies
• nuts/seeds with dried fruit (raisins, apricots, prunes, etc.)
• hard-boiled egg with veggie sticks and bean dip
• yoghurt with fruit, sprinkled with flax and wheat germ
• homemade protein energy bars
• simple fruit & veggie smoothies (milk or nut milk, frozen berries, banana, and a handful of raw spinach - they won’t taste it, I promise!)

Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better!  She is a mother of two terrific HRM kids, ages 6 & 7.  For information and recipe ideas, visit her 

Valentine’s Day is just around the corner and our Shades of Love craft will have the kids seeing red – in a good way!

Materials:

- colored construction paper or cardstock

- red transparent paper (we found it at DeSerres on Barrington)

- heart shaped cookie cutter

- pipe cleaners

- tape

- decorations – stickers, markers, glitter etc

- scissors and a hole punch (if you have one)

Directions:

1. Use the cookie cutter to trace two hearts on the paper spaced approximately ¾ inch apart.

2. Connect the hearts with two lines to make the bridge of the glasses.  Use the scissors to cut out the whole template.

Cut two smaller circles out of each heart to make the eye holes (it’s a good idea to hold it up to your child’s eyes first to make sure you choose the right areas to cut)

Cut small squares out of the transparent paper big enough to cover each hole.  Tape them to the back of the glasses so they cover each hole.

Turn your glasses over and decorate as desired

Cut a pipe cleaner in half and curl the ends

Use the hole punch (or scissors) to make a small hole on each side of the glasses.  Insert the straight end of the pipe cleaner pieces in the holes and wrap around to secure.

Adjust the curled end of the pipe cleaners to fit your child’s face and ENJOY!

 Be sure to snap a photo of your child in their Shades of Love and share it with us on our Facebook page!