Blueprint Nutrition
22 King Street South, Suite 300 N2J 1N8 Waterloo, ON, Canada

On the tenth day of Christmas my parents gave to me, love of my body's growth. Your child is going to have his or her own unique growth as they venture through life from infancy to childhood, adolescence and beyond. Due to our society's desire for all bodies to fit a certain mold, you might struggle to accept that your child has a different growth trajectory - e.g. smaller, bigger, taller, shorter. ... We need to trust that when we do our jobs in feeding as caregivers (e.g. providing the what, when, and where) and let our kids do their jobs in eating (deciding whether/how much to eat), that their body will grow the way it was meant to grow. There are so many factors, beyond nutrition, that affect growth. Some of these include: Genetics !!! Certain medical conditions Ethnicity Socioeconomic status Family, household, parenting behaviours Social and cultural practices Nutrition Growth charts are one piece of the puzzle to assess growth. But they're not the only thing to consider! When you work with me, we will look at your child's historical and current growth not only by using a growth chart, but through a broader, more inclusive lens that considers all of these factors. At the end of the day, I want you to feel CONFIDENT that your child is growing well in the way they were meant to grow. When you feel good about this, it's easier to give your child the gift of love, acceptance and affection towards their body. If you're ready to give this gift, book your free 30-minute call with me today. [I have one spot left on the 29th of December at 8:00 p.m.!] https://calendly.com/rosanne_rd/30min?month=2020-12

On the third day of Christmas my parents gave to me, food exploration Ah, the gift of food exploration is one of the most UNDERRATED gifts that you can give your child to help them on their journey of learning to like new foods. What the heck is food exploration?! ... Well it’s engaging with food (usually outside of set meal times) where you simply learn about, engage with and/or play with food. Doing this really helps to raise curiosity and comfort around new foods, and helps to decrease anxiety or fear of new foods (referred to as neophobia). The more positive experiences with food exploration, the more likely it is that your child will feel ready to take a bite of a new food on their own terms. This is the best kind of bite! Want some ideas or examples of food exploration? Painting with vegetable stamps Pretend grocery store/shopping with real food or play food Playing in sensory bins with dry (i.e. lentils) or wet (i.e. yogurt/pudding) foods Cooking with parents in the kitchen Doing science experiments with food Watching you-tube videos about how foods grow, are harvested or processed Crafting with food (i.e. making real-life Mr. Potato heads) In my 1:1 Signature Coaching Program and online course Chaos 2 Calm Raising Happy Eaters, caregivers get lists of food exploration ideas to try at home. In my experience, food exploration isn’t natural for many of us so having lots of ideas is helpful to get the ball rolling. What type of food exploration have you done at home with your kiddos? I’d love to hear! Drop a comment below with what you have found helpful and fun to explore with your kiddo!

On the second day of Christmas my parents gave to me, family mealtimes! When you look at the research around family meals, it shows that children do better nutritionally, and academically and are less likely to engage in drugs, alcohol abuse and early sexual activity if they have at least 3 family meals per week. And this isn’t just for home-cooked meals. This is for ALL family meals. So throw your Friday night pizza on the table (or on a blanket on the floor) and e...njoy it together. The magic isn’t solely based on the food you’re eating. It’s in the CONNECTION. BUT... I know how busy you are!! So, please don’t get overwhelmed or off-put when I say family mealtimes. You don’t need to have idyllic meals with EVERYONE at the table ALL the time. If breakfast is the only time you’re together, grab your coffee and sit and drink a few sips while your kids eat. Remember it’s about connection. So take what you’re eating now and simply put it on the table and have everyone eat it together. Don’t let your neighbour’s Pinterest-worthy 30-day meal plan scare you away from having family meals. If your family mealtimes are chaotic or simply NOT enjoyable, I can help. Wherever you’re at, I’ll meet you there! As a working mama of 2 kids, I get you and only give my clients practical and sustainable strategies that allow you to feel GOOD about and CONFIDENT in your approach to feeding your family. Ready to get started? Grab your free 30-minute Fix your Frustration sesh with me (only a few spots remain for December) and let’s see how I can help you! https://calendly.com/rosanne_rd/30min?month=2020-12

On the ninth day of Christmas my parents gave to me, body positivity What’s body positive parenting? Well, it’s a parenting philosophy that uses the family environment to promote self-esteem and positive body image in children. Body-positive parenting integrates research from eating disorder prevention, pediatric nutrition and HAES (Health at Every Size).... As a parent you play an essential role in establishing and communicating your family’s values and priorities. Your kids (if they’re anything like mine!) are like dry sponges soaking up everything you say and do - around food and bodies. A body positive parent will: Model acceptance and love for all bodies. All bodies are good bodies Model respect towards their own body. I’m thankful for my strong legs so I can run Model love towards their child’s body. You’re beautifully and wonderfully made. Call out body shaming. That book/TV show isn’t showing body acceptance. How could we change what they said to be accepting of all bodies? Promote critical thinking about our culture’s representation of bodies. Do you think that magazine picture has been edited? Who is making money on this advertisement? I have worked hard over the past few years (and I am still working hard!) learning more (and unlearning) by reading research studies and books, listening to podcasts, and implementing new approaches to be more body positive in my parenting. *For those of you who like podcasts, the Full Bloom Project Podcast is a wonderful podcast all about raising body positive kids! The gift of body positive parenting is a gift I am 1000% committed to giving my children. And I know you want to give it to your kids too. If you’re ready to put this gift under the Christmas tree this year, give me a emoji below.

On the first day of Christmas my parents gave to me, the division of responsibility! Though all 12 of the gifts of feeding kids" that I am going to highlight over the next 2 weeks are so helpful, this one really IS a life-changing gift that you can give to your child (and to yourself as well!) If you’re new here and you don’t know about the division of responsibility, let me briefly explain. ... It’s a way of feeding your child that takes all battles out of the equation. It helps you to raise a child who can listen to their innate hunger and fullness cues and learn to like the foods that you serve on your table. And these are only a couple of the myriad of gifts it gives to parent and child! Parents have 3 jobs: which are to provide the WHAT (food), WHEN (timing), WHERE (location) of meals and snacks. Kids have 2 jobs: which are to decide HOW MUCH to eat and/or WHETHER to eat at all. Structured meals and snacks are the backbone of the division of responsibility. You, as the parent, provide that consistent and reliable structure. [Holidays and special events will bring a more loose structure to them. This is perfectly normal and nothing to be worried about. In fact, embrace these moments as kids need to learn flexibility too!] I’ve talked about the division of responsibility a lot over the past couple of years. It sounds easy on the surface but the execution can sometimes be tricky! There are many what do I do now? questions that surface as you transition. This is where I come in! My passion is to help families adjust to this structure with confidence and ease, so that mealtimes quickly become enjoyable. Past clients said: The division of responsibility looks so obvious and simple in hindsight; it has made meal times so much more relaxed and easy for me as a parent. Are you ready for this transformation too? If you're looking for some guidance to get you started over the holidays and would like to hear more about what it's like to work with me, please grab one of my free 30-minute Fix your Frustration calls --- https://calendly.com/rosanne_rd/30min?month=2020-12

Do you REALLY trust your child’s appetite? I talk to a lot of parents in the work that I do. When I jump on a call with a parent who is having a hard time at home feeding their child (for any number of different reasons) I often hear I know he doesn’t eat enough at lunch or I know she is eating way more than she needs. Please know that it is so incredibly common not to fully trust your child’s appetite. It’s normal to have fears about under or overconsumption of foods. ...You’re not alone. However, just because it’s normal doesn’t mean it’s helpful. In fact, lack of trust in your child’s appetite adds fuel to the existing feeding fires. What we (society) really need to do here is to create a new normal around feeding kids. Is it possible to make it the norm that we trust our children to decide how much they want to eat when we provide structured meals and snacks? Gosh, I sure hope so! In my work with clients I use a trust-based approach to feeding. Why? Because it’s backed with evidence that it not only helps kids to become adventurous eaters but most importantly, allows them to be intuitive eaters. They stay tuned into their innate hunger and fullness cues. In doing so, we set them up the best we can to have a good relationship with all foods. Who’s ready to create a new normal with me? Now is the time to make changes. I've still got some coaching spots left for the year and if you have health benefits to use up, now is the perfect time to see me. Send me a DM and let's get started.

On the eighth day of Christmas my parents gave to me, food neutrality What the heck is food neutrality? To quote my friends over @ dieitians4teachers on IG, food neutrality is removing the moral judgment around food. It’s about acceptance, appreciation, understanding, being curious and seeing the value in differences of all foods. (Check out yesterday’s post for more on the importance of finding joy in eating all foods!) ... Food neutrality helps us to see that all foods can fit. No foods are good or bad or valued more highly over others. But because I know I will get questions or comments about this, let me address something right away This doesn’t mean that I think all foods are the same. A lollipop is not the same as eggplant. Foods have different nutritional values. That’s not what I’m talking about when I say food neutrality. It goes back to the judgment piece - getting rid of the judgment from food itself. And removing judgment about yourself or your child for eating certain foods. And here’s the real gift of giving your kids a food neutral environment to eat in at home - it will help you achieve your ULTIMATE goal of raising kids who have a good relationship with all foods. My clients know this about me that I’m all about using strategies to feed our kids that have positive long-term outcomes! So, where to start? Refrain from categorizing foods. Focus instead on teaching kids about how foods grow and are made, exposing them to lots of different foods (from cherries, to cheerios and chocolate), enjoying eating together, and pleasant family mealtimes. The holidays are a great time to try out some food neutral meals/snacks and conversations. Enjoy making and eating gingerbread cookies and quinoa pomegranate salad too. Moving away from this categorization of foods is a big shift. But it’s completely doable and entirely life-giving! Sometimes you just need a little help to navigate through it. That’s what I’m here for! Book your call with me today to hear more about how I can help you get there! https://calendly.com/rosanne_rd/30min?month=2020-12

I'm a big believer that what we say and how we say it MATTERS, especially around food with our kids. This is why when I work with families for picky eating that one of the very first things that we do is get rid of the term picky eater. Instead, we use the term Learning Eater or Food Explorer. Labels matter. ... And so it makes sense that labels we give to food also matters with respect to how foods are viewed, by our children (and ourselves). Although I don't necessarily have anything against the word "treat", I do think that calling things like donuts or cake treats that we unknowingly elevate the status of these foods and make kids actually want them MORE and make them want other foods LESS. So maybe you're thinking we should start calling vegetables treats? Nope. I'm not suggesting that. What I AM suggesting is that we simply call food by its given name, e.g. donuts are donuts. Food is food. Contrary to popular opinion, categorizing sugary foods into a 'treat' food category isn't going to help your kid want it less. If you're looking for more strategies to neutralize sugar in your home, be sure to check out my latest blog post on the topic of sugar (link in profile). And don't forget that I have 3 spots left on the 22nd and 29th of December for a free 30-minute fix your frustration call. Grab yours to get a few more strategies from me and hear about my new signature 1:1 coaching program! https://calendly.com/rosanne_rd/30min

I know what you're thinking... It's not that I don't care about vegetables. I think they're great (just like I think many other foods are great). But it certainly isn't my number one priority that my kids eat a certain amount of vegetables every day. Do I provide the opportunity to eat vegetables every day? Yes. ... Do they always decide to eat vegetables every day? Probably not. To be honest, I don't keep track. It's a realistic goal to want your child to learn to like some vegetables but I hope it's a long term goal, not a "has to happen at every meal" goal. And how you go about achieving that goal really matters. So often short-term tactics are used that appear to be "successful" in the moment but actually cause more collateral damage. Now it's your turn. I'd love to hear your list of "care/don't care". Drop me a comment below and let me know more about your feeding goals.

On the seventh day of Christmas my parents gave to me, joy in eating all foods Do you take full pleasure and joy in eating all kinds of foods? From cauliflower to cake? This is a hard concept for most of us to wrap our minds around, including for many of the families that invite me into their journey feeding their kids. ... Since a story is worth a thousand words ... I recently finished working with an amazing mom of 3 wonderful kids. This mom had a longstanding struggle with disordered thoughts around food and her own body image. Enjoying all foods herself and watching her children enjoy all foods (especially foods higher in carbohydrates) was a real challenge. After working together for 3 months she found a great deal of peace in a new mindset around food. Most of all, she really enjoyed not feeling the need to micromanage her kids' consumption of high sugar foods when these foods were on the table. In fact, she began to sit and enjoy eating these foods with her kids. As with many changes in life, it's a work in progress. Some days were/are easier or harder than others for her. But since making this shift, she has remarked often at how much freedom it has provided to her and their entire family. At the core of this gift we give our kids the ability to see food not only as nutrients or fuel but as emotional connection as well. How do we begin to help our kids find joy in eating all foods? In addition to a mindset shift around food, one small step is to start by modelling the enjoyment of all foods together at the family table. If that feels hard, or you have more questions about this, I'd be happy to help! . I help families identify exactly what the joy in eating looks like to them and where the barriers exist right now so that we can work together towards their goals. If you’re ready to learn more about working with me, grab a free 30-minute Fix your Frustration call with me (only 3 left for December). Let me help you take the first step towards achieving joy in eating all foods together. https://calendly.com/rosanne_rd/30min?month=2020-12

Are you ready to break the cycle of fear and worry? I’m not sure about you but I’ve had my fair share of fears and worries when it comes time to raising my kids. They’d probably fill an entire post so I’ll spare you the details! (My anxious/perfectionist personality certainly doesn’t help me ) What I’ve learned from personal experience and my experience working with hundreds of families over the years is that fear and worry impacts our thoughts and decision making in... a negative way. This usually leaves us susceptible to intense emotions and impulsive reactions. (I’ve had my fair share of intense emotions and impulsive reactions this year! Anyone else?) Just a few weeks ago I spoke with a mom who shed tears while telling me that she yelled at her son when he didn’t eat his chicken because she was so worried about his iron and protein levels. With all the information overload on the internet around nutrition, it’s hard not to let fear take up residence at your family’s dinner table. Especially if you have a picky (aka learning) eater at home. But what if you kicked fear to the curb and said goodbye to worry? It is possible to do this, but it’s really hard to do it by yourself. If you're ready to let me be your partner and ally in this process, reach out today and let's jump on a call together. Let's smash fear and worry and send pressure, resistance and picky eating to the curb!

What the heck do you do if your picky eater doesn’t eat ANY calcium-rich foods?! Well, you can start by trying to make some of their preferred foods with calcium-rich boosters as listed below. (P.S. Don’t be sneaky about it! If you kid asks what’s in it, don’t lie. That does not help to establish trust in the feeding relationship which is more important than calcium!)... Examples: Cook oatmeal with milk instead of water Add plain yogurt to muffins or loaves Add your preferred milk to a can of tomato soup instead of water Add white beans to stews, soups or even blended in cookies If you’re currently thinking no way that’s happening then it’s time to book your free call with me. It’s dang hard balancing nutrition alongside establishing a positive feeding relationship and feeding dynamics in the home. There are so many moving parts to juggle. What do you do first, second or third? What's the most important thing to focus on? Having a step-by-step plan in place and an expert to walk alongside you is what you need to feel confident moving forward. And if we need to talk about a supplement, then we can do that and I’ll tell you exactly what you need. No more wasting time sifting through online retailers or getting sold overpriced supplements at a health food store. Are you finally ready to stop worrying about nutrition and start feeling confident about your feeding approach at home? If so, send me a message. I'll book you in for a free 15-30 minute call and we'll see how I can best support you and your family.