Dinner in a Timely Fashion!

My Wednesday!

6:30 am: wake up, coffee's on

6:45 am: pack lunches up, make sure school agenda's are signed

7:00 am: OMG! The kids are up???? Having breakfast with their dad???? what the ?@$!@!??

7:05 am: shower, get ready for work

7:40 am: my turn for breakfast and my second cuppa

8:05 am: leave to drop kids off at school

8:25: kids at school...time for me to go to work!

9:00 am - 2:30 pm: work work work.

2:20: pm...left a bit early to hit the grocery store on the way to pick up kids.

2:30: groceries...lets see..extra lean .ground beef, cheddar cheese..

3:00 pm: pick up one child as the other has band practice til 4:15

3::15 pm: call my friend from the car to get a recipe for supper...

3:30 pm: arrive home, quick pee break, wash hands, grab piano books, and.....

3:40 pm: off again. piano....school to pick up my son at 4:15....then back to pick up from piano

5:15 pm: HOME!!!!!

5:25 pm: assemble my cheeseburger casserole....

ground beef, then cream of mushroom soup, then cheddar cheese soup (note that i did not have this, so i just made a cheese sauce with milk, butter, cheese, flour). The last layer on top was cut up potatoes. Supposed to be French Fries, but i did not have this either....its an experiment!

6:25 pm: the experiment is ready, kids are already complaining.

Was it a success? Well, my daughter loved the potato part, and my son loved the meat part, and my hubby and I liked it all. No leftovers.....so yes, it was a success.

My tip today after all the running around: Even if your day is super busy, thinking about what you are going to cook for dinner helps to avoid unhealthy choices. Think about about what you need and what you have, and think about how much time realistically it will take to prep and cook.

Benefits of Whole Grains

Carbohydrates have had a bad reputation in the past. But like anything else, the key choosing the right carbohydrate. How do you choose the right carbohydrate? The best way is to understand what the benefits are of the Grain Group.

Here are some key points to remember about grains:

1. Whole Grains are an excellent source of B vitamins, complex carbohydrates, and iron (if the product is iron enriched).

2. Whole Grains are important for muscle recovery and digestion

3. Whole Grains are a great way to refuel your muscles after exercise

4. Whole Grains can help reduce the risk of heart disease, stroke, and some cancers. They can also improve the functioning of our digestive system.

5. Whole Grains complement vegetarian proteins to make a complete protein source.

What's the bottom line? Don't eliminate carbs from your diet! Choose the right carbohydrates to get all the benefits of whole grains!

Battle of the Lunches Part 1: They Ate it!!!!

Two days of school have gone by, and I am so far winning the "Battle of the Lunches"! Two days in a row both kids ate most of their lunch!

This is a true victory for parents!

What worked: freezing the sandwiches; freezing the yogurt tubes; using a mini ice pack, talking about the importance of eating lunch (brainpower, helps you think in the afternoon, helps you not feel "yucky" at the end of the day); talking about food groups; having them be a part of making their lunch.

What did not work: freezing the juice box. This did not work because by lunch time, both the kids said that the juice box was still frozen.

What I am going to try next week: Pea-butter and jam on rye; Chicken Caesar Salad with croutons on the side.

Should be an interesting week!

The First Lunch

School is underway, and the summer went by far to quickly. Back to schedules, hockey, dance, piano, and school lunches. I really don't enjoy making lunches, as last year, there were many times during the week when the lunches would come home, with only the snack eaten. Now that the kids are a bit older, they know about the importance of nutrition and having 3 - 4 of the food groups at a meal. Also, they can really take part in choosing and making their lunches the night before.

So tonight, on the eve before school, we dug deep in our pantry for the lunch boxes, opened them up, and made our first school lunch for the 2009 - 2010 school year.

Before you get started, open up all the lunch boxes, and place them on the counter. Make sure they are clean, and there are no "surprises" in the morning. You can put any non-perishable food items in the lunch box the night before.

Order Up!!

• Ham sandwich on Rye bread --cheddar and mayo for my son, one plain for my daughter. I made the sandwiches and put them in the freezer. My sister-in-law told me she does this to avoid that "warm sandwich taste"
• Side order of sliced pickles in a mini-ziploc for my son's sandwich
• Grapes-- washed, put in a ziploc container
• Blackberries --washed, put in a ziploc container
• 2 Home-Made Cookies each
• Nutrigrain Bar
• Yogurt Tube -- put in the freezer the night before
• Juice Box (100 % juice) -- in the freezer
• Water bottles -- put in the freezer the night before, 1/2 filled with water. In the morning, just fill the rest with water.
• Mini Freezer packs -- 1 pink one, and 1 yellow one. I bought these at Co-op for under 2 dollars each. They really work well to keep things cold, which helps foods taste fresh.

Everyone gets a sandwich, fruit, treat and drink. There are a few extra's, as I know my son is very active and has a bigger appetite than my daughter. In the morning, it's just grab...and GO!

Snacks To Go!

Planning a long trip by car? Traveling by air? Sick of spending money store-bought snacks? This could the blog post you are looking for!

Whether you are planning a trip by car or air, it is important to have yummy and relatively healthy snacks. There is nothing wrong with pulling out the occasional goldfish cracker, but on a long trip, when that food has to sustain you from one meal to the next, it doesn't quite do the job. Here are some things to remember for snacks-to-go ideas!

Healthy Snacks To Go!

1. Aim to include the three macro nutrients, (the BIG nutrients!) protein, carbohydrate and fat. Cheese or any dairy product is a great example that includes all three as long as you are not going completely non-fat. The protein and fat will help sustain you until the next meal. When choosing a carbohydrate, make sure that it has some fiber and protein in it too!

2. Plan ahead for longer trips. Baking ahead of time and freezing food items do take time, but it saves money, and is generally a healthier choice. Make and freeze cookies and/or muffins!

3. Make your own trail mix. Even put in a few M and M's for color and flavor.

4. When you need a snack in a pinch, the rule of thumb is the least processed a food is, the better it is for you. Go for foods with the least amount of ingredients on the label. Use whole foods instead! Its just as easy to pack an apple and some cubed cheese as it is to pack a cereal bar and fish crackers.

4. Have your snacks in an easy to reach place, especially when you are driving. Make sure it is safe to access your snack bag. Kids will always say they are hungry 5 minutes into the drive!

5. Last....remember to pack your water!

Enjoy your trip!

Waffle Time!

Weekends in our house usually means that we have pancakes or waffles for brunch one day. It is a tradition that we have, although sadly we sometimes don't have time to do this every weekend. Today, we were lucky, and my hubby made his awesome waffles. I have tried many times to make them. I am a good cook, and I follow the recipe, as he does. For whatever reason, mine turn out soggy, and not tasting very good. I have no idea why this is. But I have now learned that I can just make pancakes, and he can do the waffles.

He always makes a delicious fruit puree syrup to go with it and uses whatever berries we have on hand (fresh or frozen). We have fresh fruit and even have some bacon or sausage on the side.

This morning was great, as the kids helped him make the waffles, with one kid responsible for the dry ingredients, and the other was responsible for the eggs and milk mixture. My husband is an engineer, so he has a routine when making anything in the kitchen. He likes to use certain bowls, and line them all up for the ingredients, and he LOVES to clean up his mess as he cooks. He has taught our kids this as well. Note that I am still learning this skill.

Waffles, especially when homemade are delicious and nutritious. During the school year, he will often make a double or even triple batch, and we will freeze them, as they make a great quick breakfast before school. And, its important to always think outside of the breakfast box and remember that waffles (and pancakes) are not just a breakfast food. They can be a snack, lunch, or even dinner. If you come home from work, and all you have in the house is flour, eggs, and milk, you can just make waffles (or in my case, pancakes!), add some fruit, and everyone is happy, and you have not needed to order out!

How many food groups are we having?

When the new Canada's Food Guide came out, I was thrilled. It is a great resource to have on my fridge at kids-eye level. They could see it and read it whenever they passed by. Now at every meal or snack, my 6 year old daughter will ask "How many food groups are we having?". Sometimes they will both gasp in amazement and say "Mom! We have all four food groups!!" My insides do flips when they say that! Sometimes they will even say "We are missing dairy! I'll get the milk!" Good job, kids!

I like to talk to my kids about "sometimes foods" versus "everyday foods". There is a negative connotation around the terms "good foods" and "bad foods" that is disagreeable. Realistically, I cannot shelter them from fast food and slurpies. BUT, I can educate them on making better choices, and if they choose wisely 80 -90 % of the time, then job well done. In order for them to make a choice, they need to know what is out there.

I started talking to my children early on about foods and their benefits. When they were two they knew that milk had calcium, vitamin D, protein and fat, and they knew that it was good for bones and teeth. Kids are never too young to learn about good eating habits. We never really stop learning about our health and what is good for us.

Teaching them from when they are young gives them a better chance of making healthier choices when they are teenagers and young adults.

Ideas on Teaching Kids about Nutrition

1. Get kids involved in meal preparation with age appropriate activities. This could be as simple as stiring something, or even getting ingredients from the fridge or pantry. If they are learning to read, this is also great to improve their reading.

2. Even if they make a mess, you can get them to crack eggs, or measure vanilla. Spills can be cleaned. There is nothing more special than seeing my son or daughters face when they crack that egg into the bowl. They feel so proud to be taking part in the meal prep. As a bonus, measuring ingredients is a great way to learn about counting and fractions!

3. Talk about the different nutrients in the food. You don't have to get technical. The Canada's Food Guide has some really great information on the different food groups. Keep it simple as kids have short attention spans!

4. Ask them what they know about the food they are eating. See if they can identify the different food groups that are on their plate.

5. Get them to help with cleaning up. This teaches them about the whole prcoess of cooking (and the more they clean, the less you have to do it).

What is a good meal?

What makes a meal a good meal? Or should I ask, what makes a meal good? Is it the taste? The effort? How healthy it is? In fact, there are several characteristics that make up a good meal.

A good family meal is one that is quick, effortless, delicious, and nutritious. As well, if you want to dig a bit deeper, mealtime conversation is something that should not be ignored. Family meals are more than just sitting down to eat. It is a time to regroup with your kids and with your significant other. As your kids get older, it is a great time to find out about their day, their friends, and really talk with each other. No TV, no phone, no distractions. Just family and food.

I made one of my favorite meals last week and I will include a step-by-step recipe at the end of this post. One of the challenges with making dinner in our house is that I don't cater to anyone (maybe I cater to myself a bit, but since I am the cook, I think this is ok). If I cook it, and you don't like it, so sad, too bad. I don't actually say those words, but that is my stance.

I started with ground beef (this time lean ground sirloin), and cooked that with some Epicure guacamole spice mix. Other components of the meal included whole grain tortillas, sauteed red and yellow peppers, light cheddar cheese, salsa and light sour cream. The kids wanted their ground beef inside the tortilla with melted cheese. Easy enough. Just put the meat on half of the tortilla, sprinkle with cheese, and fold the other half over and bake for about 10 minutes. Presto. They have quesadilla's and salsa and sour cream for dipping. Add in some raw veggies and a glass of milk, and their meal is complete. I also cooked brown rice for me instead of the flour tortilla. My plate looked a bit different, but had some of the same foods. It had brown rice, layered with the seasoned ground beef and the peppers, salsa and light sour cream. Because I am a bit high maintenance with food, I also made a quick mixture of avocado and tomato, which I had as another side dish. I sprinkled the top of my feast with green onions and jalapeno peppers. My plate looked like a Christmas tree!

So what did the table look like? It had the quesadilla's for the kids, and all the rest was on the side. The beef, peppers, salsa, sour cream, avocado, green onions, jalapenos, rice...anything missing? Make up your own plate! Kid and adult approved!

Quick and easy, nutritious and delicious. 4 of my 5 criteria met right there. The last criteria is the mealtime conversation which was also pleasurable on this day. It is not always. Today there were lots of "This is delicious, mom!" which I never get enough of. There was no fighting, nobody saying "I don't like this", and in the end, the kids helped with the clean up.

Not everyday is like this in our house (not by a long shot) but that's why I needed to write it all down. Just to remember that it is possible to have all 5 criteria met during a meal.

Sherene's Quick and Easy Mexican Feast

Step 1: Cook your brown rice first. I have a great rice cooker/veggie steamer, that cooks the rice really well, but it takes a while, so do this first, and it will be done when you are ready. Just an FYI, the cooker is a Black and Decker steamer. Easy to clean, just takes about 45 min - 60 min for brown rice.

Step 2: Fry your ground beef. We use about 1 lb of lean ground geef for our family of four, so adjust as necessary. I always add in some spices, and for this particular meal, I used Epicure Guacamole spice mix. Any mix like this works, but this meal is versatile, and if you have your own set routine for cooking Mexican, then by all means, use yours. Put aside when done.

Step 3: Cut up your peppers and sautee them with a bit of olive oil. I also put a bit of my guacamole spice mix on top as well. Put aside when done. At this point, I may put the ground beef and the peppers in a warm oven while I am doing the rest.

Step 4: Prep the kids quesadillas. Sprinkle some ground beef over half of the tortilla, and then top with cheese. Fold over the other half. I did 4 tortilla's for my two kids. Bake in oven for about 10 - 15 minutes on 350. Can cut into triangles to make them finger-friendly! Save the rest of the ground beef for the adult plates!

Step 5: Prepare the side dishes. Grate the cheese, cut up green onions, jalapeno's, and whatever else you want to throw on there. Make a quick salsa. Cut up tomatoes, add your spice mix. Store bought salsa also works, but remember, I am high maintanence. I love homemade salsa. At this point, I also cut up the avocado, and threw in a bit of tomato. This way, I can have one more thing on my plate.

Everything is now ready! Call the kids, say a prayer for some good mealtime conversation, and enjoy!

Out and About

We had a great summer adventure today at a local amusement park. Though it ended with us hustling to the car to avoid a rain shower, it was great fun while we were there. I went with a girlfriend who also has kids the same age as mine. This is a terrific strategy for enjoying your summer. Do activities with people who have kids. Not only do they get a playmate, but so do you!

There are several kid-friendly strategies for going on family outings. The first is to always pack snacks, lunches and drinks and tell your kids that there is no buying burgers and fries while we are out. Getting your kids involved in packing the lunch is great. I told the kids what the options were for lunch fixin's today and they chose their own special feast. My son (the meat eater) of course chose a salami and cheese sandwich. My daughter, who only likes meat if it is tenderloin, chose a strawberry jam sandwich. We also packed homemade banana muffins, grapes, and water to drink. Packing our lunch and snacks saved us about 20 - 30 dollars today!

What about treats? Kids just love that phrase, "Mom, can we have a treat?" Before we left the house today I told them that we were not buying lunch, but they could have an ice cream treat while at the park. I knew they would choose those "mini melts" (little ice cream pebbles coated in a ton of sugar...go figure!). Why would a Dietitian let her kids have such a thing? First off, an occasional treat is not a bad thing. The kids ate well at lunch and there was nothing wrong with something sweet on a summer's day.

Second, this is another family outing strategy... always have an exit plan. When my kids were too young to reason with, leaving a venue, whether it was the zoo or a friends house, could end up with a tantrum. It did not take us long to realize that our lives would be easier if we simply distracted the children with a bag of cheezies or a small ice cream cone.

The exit strategy today was the sugary "mini melts". They may not have been the healthiest choice, however that stuff effectively got all the kids from the far side of the park to the car without them really noticing the rain or the rides they missed. We'll save those rides for another day.

On these adventures, I have learned to never EVER leave my house without at least a bottle of water. Even for a 15 minute ride to the store, after 5 minutes of driving, I hear from the back seat "Mommmm.....I'm thirsty. Can I have a drink please?". By having that water, you don't have the whining, and you also avoid the whole "can't we just buy a drink?" discussion as well. Trust me when I say it is easier to just take a few extra minutes to fill a bottle with fresh water.

I am not saying to have treats for everything, but when you are not at home, and you have kids, bringing a bit of home with you is important. If it helps keep everyone calm and happy, why the heck not?

First Post -- Every Stage is a Challenge.

I am a Registered Dietitian and a member of the College of Dietitians of Alberta, as well as a member of the Dietitians of Canada. I have been at this for just over 13 years. A good long time. My speciality is infant and child nutrition, but I also have a passion for the dynamics of family feeding. As my two children (ages 9 & 7) get older, I find myself more interested in family meals, and am always trying to make mealtimes less stressful, more enjoyable, and delicious (and lets not forget nutritious!) for everyone. I have found this to be challenging as they get older, especially when they are in their extra activities during the school year.

Every stage seems to be difficult, and the hurdles just get bigger and bigger. Parents need to think more on how to overcome the frenzy. For example, when I had my son, I really thought that breastfeeding would be easy. Well, it was not. I really thought nothing was harder than breastfeeding. I did it, but it took a lot of determination and doctors appointments and weekly weights (remember, I am a Dietitian). That in itself is worthy of its own posting.

Then, the solid foods.....ahhhh..........this will be better, right? Wrong. I thought I knew everything about solids. The cereal box said to give them infant cereal until they are 24 months. Who would have thought that they would grow tired of that? Not me. And I really did think that my child would like pureed meat. They did not. I did make my own baby food, and that did help somewhat. Not with the meat.

Then the Independence stage...let them feed themselves. Really? Hmmm. Everywhere mess. Every crevice of their baby bodies. Every crack in that darn high chair. In their hair. In my hair. Just the thought of that stage..... lets just say that I am happy to be done with that. Yet, there are more hurdles as you graduate from one stage to the other.

Now that my children are older, one of my biggest hurdles (which I have not yet cleared) is "What the heck to give them for school lunches?" I have to say that I LOVE summer vacation, as it means that I don't have to make those freakin' lunches (and I get to spend time with the kids). Just about everyday their lunchbox comes home with just a bite out of their sandwich. Thankfully they eat their fruit most of the time. But that smell. That lunchbox smell at the end of the day. Yuck. And never mind the smell of the lunchbox on a Sunday night when you have forgotten to empty it on the previous Friday. Double yuck.

Another hurdle is the taunt of hearing "Lets do take out!" or worse yet..."Can we go to McDonald's?". During the year with hockey and dance and piano, it is hard to control. If meals are not planned, plan on take out. We are slowly getting better, and since I am a cookbook fiend, I have some great books to help with our meals. It is an ongoing challenge.

The countdown is on. It is now July 8th, and I have just under 2 months of "Feeding Frenzy Freedom" before the "Family Feeding Frenzy" starts. Lots of "F" words! I plan to enjoy every minute of our summer. Can I clear or go around some hurdles once the fall comes? With planning (and a bit of luck), oh yeah!

Bring it on.