Family Resource Centre

  • Home
  • About
    • Our History
    • The Team
    • Board of Directors
    • Supporters
    • Testimonials
  • Programs
  • Guidelines
    • Program Guidelines
    • Health Policy
    • Frequently Asked Questions
  • Calendar
  • Blog
  • Donate
  • Resources
  • Contact

All Things Nutritious: National Nutrition Month

March 15, 2021 by Melanie

What is National Nutrition Month?

For over 30 years, Nutrition Month has been the most visible public awareness campaign for dieticians, reaching millions of Canadians. It began in the late 1970’s as a “Nutrition Week” with a small group of community dieticians. Local dieticians across several provinces then began planning events and activities in their workplaces, shopping malls, libraries and with the media. In 1981, The Canadian Dietetic Association (now Dieticians of Canada) and all the provincial dietetic associations jointly sponsored the first National Nutrition Week. The primary purpose of the Campaign was to increase public awareness about the importance of healthy eating by identifying dieticians as the most credible source of food and nutrition information.  By the end of the decade, the campaign was expanded to a month. (https://www.dietitians.ca/)
 

Finding Your Healthy in 2021

Each year, a Nutrition Month theme is selected by Dietitians of Canada based on a scan of the environment and with input from members. Themes have varied from the 1994 campaign “Nourishing our Children’s Future” to “Get the real deal on your meal” in 2012 to “Unlock the potential of food” in 2018.

Nutrition Month 2021 will centre on the idea that healthy eating looks different for everyone.

Dieticians will push back against simplified notions of ‘a healthy meal’ and ‘rules’ and share examples of how culture, food traditions, health conditions and personal circumstances influence what healthy eating can look like.

Dieticians of Canada

Culture and Food

Our traditional knowledge and cultural practices are interwoven with how we experience food in our communities. Toronto is often referred to as ‘the most multicultural city in the world, with around half of its population born outside the country, 200 ethnic groups and over 140 languages spoken.

It comes as no surprise that Creating Together has revolved much of it’s programming around the food and culture of the families we serve. Traditionally, we would come together for a potluck or to share a feast in celebration of a religious observance (eg., Diwali, Losar), celebration (eg., International Women’s Day), or cultural acknowledgement (eg., Black History Month).

9 Ways to Get Involved

This year we celebrate Nutrition month through our virtual and remote programming – and here are some things to try out with your family:

New Food Challenge – Each week, commit to trying out a new fruit and vegetable!

Organize a Food Drive – Organize a food donation campaign for a local food pantry or shelter such as the Parkdale Community Food Bank.

Receive – Creating Together has a food program – if you are in need of food, please contact our staff, or stop by personally Monday-Friday before 2pm.

Commit – Plan to eat more meals together as a family during National Nutrition Month.

Cooking Class – Get some friends together and take turns – each week, one hosts an online cooking class with your favourite traditional recipes. Take a look at this Cooking Video offered by Creating Together, to help you out: https://www.facebook.com/CreatingTogetherParkdale/videos/915402069215584

Spark Conversation – Get your friends and family members to share their favourite nutritious cultural dishes, the memories they have about those dishes, and what makes the meal nutritious. Also, you can join Leah for a parent discussion at 2:30 pm (on Zoom) on building healthy relationships with food

Support Food Share – Food Share is doing amazing things to bring healthy food to children. Check out Food Share’s programs, order a healthy food box as a learning program with your family, or take a look at this video they made: Recipe for Change:

Learn – There are some great videos and information on building healthy brains at https://www.healthybabyhealthybrain.ca/?page_id=625. Also, another great way to get informed is to become familiar with the revised Canada Food Guide, and have a discussion about it with your family! Picky Eater? No problem! Take a look at these tips for pick eaters.

Additional Resources

  • Translated Versions of the Guide
  • Use of Food Guide Content in Labelling and Advertising
  • My Food Guide
  • Eating Well with Canada’s Food Guide – A Resource for Educators and Communicators
  • Copyright Guidelines for Non-Commercial and Commercial Reproduction of Canada’s Food Guide
  • Eating Well with Canada’s Food Guide – First Nations, Inuit and Métis

Filed Under: Family Playtime, Healthy Eating, Special Activities

5 Healthy Habits for Families

January 7, 2021 by Melanie

Happy New Year!

A fresh new year can give us all perspective on what might need shifting, and some fresh wind in your sails to set up healthy habits. There’s no time like the present!

Tip: To make the most of your efforts, choose new habits that are doable, and take it slow – too much change at once makes it harder to achieve your goals. Enjoy these 5 tips and strategies to get into some healthy habits for you and your family.

1. If you could pick a superpower…

With all this time on our hands, have each family member pick one superpower they’d like to develop by the end of 2021, and support each other to make it happen. Set up challenges, learning goals and check-ins, and take advantage of the plethora of online courseware DIY/ instruction videos.

2. Cutting back on screen time (and not just the kids!)

Most cell phones now have a screen-time tracker, so you can track and limit the amount of time you spend on your screen. Set up some healthy goals, such as no screens after a certain time, no devices by ones bedside, scheduled breaks of fresh air or exercise. Consider replacing screen time with fun family activities such as board games, art projects, or reading time.

3. Exercise together

Get everyone moving to a family exercise plan, with online classes and family hikes. Take a look at these links for nearby hiking trains and bike trails to help you keep active together.

4. Celebrate good food

Sometimes life demands a quick meal, but try to prepare some healthy snacks each week so it’s easier to reach for than the chips, soda, or fast food. Cooking together, experimenting with new foods and recipes, and exploring family traditions are what great family memories are made of!

5. Start a Gratitude jar

Every day we face challenges, and gratitude is key:

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Starting a Gratitude Jar can be a great family habit. Decorate a jar, and each day or once a week, give the gift of happiness to your family by encouraging them to talk about and/or write down something they’re grateful for.

Filed Under: Healthy Eating, Tips and Tools

Family Baking: Banana and Raisin Muffins

February 25, 2020 by Melanie

On the first Tuesday of every month, Creating Together families come together to create a healthy muffin to share for snack. This month, we tried our hand at some healthy Banana and Raisin Muffins!

Hope you can make it at our next Family Baking activity in March!

Benefits of Bananas and Raisins

One of the key ingredients in this recipe is bananas. Among the worlds most popular fruits, bananas contain fair amounts of fibre, a number of antioxidants, and several nutrients – B6, Potassium, and Vitamin C to name a few.

The other key ingredient in this recipe is raisins – which are packed with energy and rich in fibre, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but taken in moderation, they can aid digestion, boost iron levels, and keep your bones strong.

So in addition to being super healthy, making these mini muffins is easy and fun to do with your children – so take a look at the recipe card below, and enjoy!

Did you know…

  • You can freeze any muffin! Bake, completely cool and freeze in any air tight container for up to 3 months. Thaw on a counter for 3-4 hours or overnight.
  • Have an egg allergy? Want to try a vegan option? Substitute eggs with mashed banana, pumpkin, or applesauce (one-fourth cup of the purée per egg). Another option is ground flax or chia seeds (whisk together 1 tablespoon of ground chia or flaxseeds with 3 tablespoons of water until fully absorbed and thickened).

Filed Under: Healthy Eating, Recipes Tagged With: family baking

Foods to Foster Sleep in Children

December 28, 2019 by Melanie

Getting back into routines after the holiday season can be tricky for most of us, especially sleep routines.

If your child is taking solids and is not settling or sleeping well then it is a good idea to take stock of what they are eating and drinking throughout the day but especially during that very last meal before bedtime.

Are you curious to know what kinds of foods will help your toddler and child fall asleep more easily?

Try these favorites…

Wholewheat bread

A slice of toast with tea and honey will release insulin, which helps tryptophan get to your brain. Once there, tryptophan turns into serotonin, which murmurs: “time to sleep”.

Bananas

They’re practically a sleeping pill in peel! Bananas contain a bit of soothing melatonin and serotonin, as well as magnesium, a muscle relaxant.

Honey

Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating. But a little glucose tells your brain to turn off orexin, a neurotransmitter linked to alertness.

Warm milk

Milk has some tryptophan, an amino acid that acts like a sedative, and calcium, which helps the brain use tryptophan.

Almonds and peanut butter

They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan, a nice dose of muscle-relaxing magnesium, as well as melatonin.

Oatmeal or Rice

Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin. Add some honey and cinnamon and you’re sure to get a crowd pleaser!

Kiwi

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. Eaten an hour before bed, we fall asleep quicker and are more likely to stay asleep longer. The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle. It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.

Turkey

A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium. The tryptophan in the turkey works when your stomach’s empty, with some carbs. A lean slice of turkey on some wholewheat bread in the evening, becomes an incredibly simple and effective sleep inducer!

Tip: It takes around an hour for the tryptophan  in foods to reach the brain, so give a snack well before bedtime. 

Filed Under: Healthy Eating, Tips and Tools Tagged With: Bedtime routine, healthy sleep

Family Baking: Healthy Muffins

October 14, 2019 by Melanie

This week, parents and caregivers came together at Creating Together to enjoy family-time baking together making “Healthy Muffins”. We shared a great basic muffin mix, that you can change up by adding whatever dried fruit your little ones prefer! Scroll down for the recipe, and mark your calendars for our upcoming Toddler Food Preparation Workshop on October 16th at 10am!

Did you know…

  • You can freeze any muffin! Bake, completely cool and freeze in any air tight container for up to 3 months. Thaw on a counter for 3-4 hours or overnight.
  • Have an egg allergy? Want to try a vegan option? Substitute eggs with mashed banana, pumpkin, or applesauce (one-fourth cup of the purée per egg). Another option is ground flax or chia seeds (whisk together 1 tablespoon of ground chia or flaxseeds with 3 tablespoons of water until fully absorbed and thickened).

Try it at Home

If you couldn’t make it to family-time baking this week, enjoy the muffin recipe below and try it at home! Feel free to save and print this recipe card and add it to your cookbook 🙂

Filed Under: Family Playtime, Healthy Eating, Recipes

  • 1
  • 2
  • 3
  • Next Page »

About Us

Our Programs

Guidelines

Resources

Creating Together Parkdale Family Resource Centre

Our mission is to support the healthy social, cognitive, emotional and physical development of children 0 to 6 years and their families. We welcome children aged 0 to 6 years and their families/ caregivers to relax and connect with each other and with the greater communities through our many programs.
Learn more »

Now Open for In-Person Program!

Sign up to receive our monthly calendar

  • This field is for validation purposes and should be left unchanged.

Hours

MON 9:00am - 2:30pm
TUE 9:00am - 2:30pm
WED 9:00am - 2:30pm
THU 9:00am - 2:30pm
FRI 9:00am - 1:30pm
SAT 10am - 2:00pm (twice monthly)
SUN Closed

Please refer to our Calendar »

Contact Us

Creating Together
1342 Queen Street West
Phone: (416) 537-1004
Send us a message online »

Charitable Registration Number:
12947 6248 RR0001
  • Email
  • Facebook
  • Instagram
Privacy Policy
Copyright © 2023 Creating Together · Log in