Healthy Living in the North

Foodie Friday: Family Day weekend

Muffins on a table.

Research has shown that families who prepare and eat meals (or even snacks) together are healthier. This Family Day, try baking together!

It seems like only yesterday we welcomed a brand new year and now January is already gone!

With the hectic activity of our day-to-day lives, it sometimes feels as if life is gliding on by, like an ice skater on a frozen northern B.C. lake. Thankfully, a few years ago, the British Columbia government decided that we all could use a break in early February to rest, relax and have fun with family and friends. The aptly named “Family Day” statutory holiday is observed on the second Monday in February. This year, it falls on Monday, February 8.

You may already have some ideas about how to spend your day off. Maybe you’ll catch some extra zzz’s or take the family out to one of those frozen northern B.C. lakes for some skating, hockey or ice fishing. Whatever you decide, remember that one of the best ways to have fun with family and friends is with food!

Research has shown that families who prepare and eat meals (or even snacks) together are healthier; they have lower risk of depression, lower rates of obesity, and their children generally have higher self-esteem and better academic performance – to name just a few benefits. If you’re interested in learning more about the benefits of family meals, check out The Family Dinner Project. Get your whole family into the kitchen by asking your kids to wash vegetables, measure broth, set the table or (maybe for older kids) chop like a MasterChef!

This Family Day, plan to make and enjoy something delicious with your family and friends like these Carrot Coconut Pineapple Muffins. They’re perfect served warm out of the oven with a mug of hot tea or cocoa after a day spent gliding on a cold and frozen lake.

Recipe and photos by Marianne Bloudoff from her fabulous foodie blog: french fries to flax seeds.

Muffins in a muffin tin

Carrot coconut pineapple muffins are a great snack to prepare and enjoy as a family this long weekend! How will you spend this Family Day?

Carrot Coconut Pineapple Muffins

Makes 12.

Ingredients

  • 1 cup non-dairy milk (or dairy if you prefer)
  • 2 tbsp ground flax seeds
  • 1 ¾ cup whole wheat flour
  • ¾ cup shredded unsweetened coconut
  • 1/3 cup brown sugar
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 cup shredded carrot
  • 1 can (398 mL or 14 oz) crushed pineapple (including liquid)
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla

Instructions

  1. Preheat oven to 350 degrees F. Grease muffin pan or line with paper baking cups.
  2. Combine milk and flax seeds in a medium bowl and set aside.
  3. In a large bowl, combine flour, coconut, sugar, baking powder, baking soda, and salt. Mix in shredded carrot, until all coated.
  4. Add pineapple, coconut oil and vanilla to milk/flax mixture and stir until combined.
  5. Add wet ingredients to dry ingredients and mix until just combined – lumps are okay!
  6. Divide the batter evenly in the muffin cups and bake for 22 – 25 minutes, until golden brown. Remove from tin and cool on a wire rack.

More tips and ideas for cooking as a family:

Carly Phinney

About Carly Phinney

Born in Vancouver, raised in the Okanagan, and a recent transplant to the North, Carly Phinney is a Clinical Dietitian at UHNBC. Carly’s interest in food started in the kitchen with her mother - watching her mother’s talent for just “throwing something together” from whatever was in fridge. She loves that, through food and nutrition, she is able to touch people’s lives and help them to make small but sustainable changes that can greatly improve their overall quality of life. Outside of work, you can find Carly in her kitchen baking up a storm or in the mountains hiking in the summer and skiing in the winter.

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Routine isn’t always a bad thing!

Child playing on playground equipment.

Schedule outdoor time for children every day: The best way to encourage kids to sit less is to let them go outside.

The days are getting shorter and school doors are open, which brings homework, extracurricular activities and lots of time spent going from one place to the next in the car.

It’s a routine that we’re all used to, but an unfortunate side effect for the whole family is that more time is spent being sedentary. Although there’s often not much we can do about screen time (computer use) at school or work, there are ways to maintain those healthy summer routines into the fall and winter and keep yourself and your family moving.

At home:

  • Be a healthy role model: Set limits for your own recreational screen time as well as theirs. This includes your TVs, tablets, computers and phones.
  • Do chores together as a family that encourage getting outside: Raking leaves, shovelling snow, walking the dog, or biking to the store for milk instead of driving.
  • Schedule outdoor time for children every day: The best way to encourage kids to sit less is to let them go outside.
  • Be an active chauffeur: Don’t just sit in the car waiting on kids to finish up their activities. Use that time to get moving yourself and use active transportation when possible.

At work:

  • Build activity into your commute: Walk or bike to work when possible or carpool with a spouse or neighbour and walk from their workplace to your own.
  • Schedule movement: Set an alarm to go off every hour to remind yourself to stretch, move around, take some time away from the task, give your eyes a break and refresh your mind.
  • Take a walking meeting: Take your telephone call on the go while you stretch your legs, or encourage meeting participants to walk around the building while you talk.
  • Step up: Take the stairs instead of the elevator.
  • Escape the lounge: Use some of your lunch break for physical activity. Get out of the lunchroom and go for a walk.
  • Go old school: Walk to a co-worker’s office to talk to them instead of calling or emailing.

Establishing active routines and spending less time being sedentary will leave you feeling happier and more alert and will improve your fitness and your social life! Making these small changes in our behaviours at home and work will over time become part of new, healthier routines.


A version of this article was originally published in the August 2015 issue of A Healthier You magazine.

Holly Christian

About Holly Christian

Holly Christian is a Regional Lead for Population Health. She has a passion for healthy living and health promotion and is a foodie at heart. Originally from Ontario, she has fully embraced northern living, but enjoys the warmth of the sun and the sound of the ocean. She swims, bikes and runs, and just completed her first marathon.

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