When you know better, you do better!

Since my son began school at the beginning of this year, I've become much more aware of how horrible the food is that the schools are serving. And from what I've seen in the media lately, our school lunches look better than a lot of the nation's in general. Personally, I went to a very small elementary school in the country where our lunches were completely homemade everyday, right down to the hamburger and hot dog buns. I was rudely awakened when I got to junior high. From that point on, I either skipped lunch or ate cake and milk. Healthy, right?

I pack Grayson's lunch, so I'm not really worried about him. I'm not thrilled that he is exposed to that type of food daily, but I'm far more concerned about the children on the free/reduced lunch plans that depend on the meal(s) they get at school for their nutrition. There is absolutely no logic in feeding any child unhealthy food, especially at the place they go to learn! I want to see whole grains, fresh fruits and vegetables, salad bars, less processed foods, more lean protein, less sugar and artificial flavors/colors, and more variety and color on the tray (which shouldn't be Styrofoam!).

I encourage you to watch this video and get involved in making changes. I've been emailing back and for with our school district's food services director, and I will be sharing more on that in a future blog. I feel passionate about this cause, and I hope you will join me. YOUR tax money is feeding our nation's children -YOU should have a say in what is being brought to the table. (Your tax money will also likely pay for their health care.) It takes a lot of voices for changes to be made, so let yours be heard.

Fresh, frozen, or canned?

When it comes to buying vegetables, there are several purchasing options. Fresh from the grocery store, fresh from a garden/farmer's market, frozen, or canned. Not all vegetables are the same!

Your best option is to grow the vegetables yourself, or buy them from a local grower. This way, you know the produce was  picked when it was fresh, grown (hopefully) organically, and you're helping your own local ecosystem and economy. Nothing seems to taste better than a vegetable you have grown yourself, and kids really love being a part of the process. As I begin my own garden, I'll blog about this subject more.

Buying in-season vegetables from the grocery store is your next best bet. If they are in-season, they are more likely to be picked when ripe and have more nutrients than having them ripen off the vine. If a vegetable is not in season, you are usually better off buying it frozen. Frozen vegetables are picked at the peak of freshness and keep almost all of their nutritional value. They normally don't have any salt added and are a great way of getting exposure to produce you don't have easy access to in your hometown. Steaming is the best way to prepare both fresh and frozen veggies to retain the maximum nutrients.

For many people, canned veggies seem to be the easiest and most economical choice but, unfortunately, they are also the worst choice. During the canning process, vegetables lose many essential nutrients, and in many varieties, a lot of extra salt is added. Plus, they just don't taste as good!

For the most part, we stick to fresh and frozen produce. I do purchase canned beans when I don't have time to prepare dried ones or I can't find the dried ones that I want. My family also has a fondness for La Sueur Early Peas (I get the 50% less sodium kind), so I do cave in and buy those. Otherwise, we try stick to fresh and frozen and steam them. I believe most children will like vegetables more if they can taste their true flavors.

Picky parents = picky kids?

Children are notorious for being picky eaters. Everyone says they will grow out of it, but I know my fair share of adults who are just as picky (if not pickier) than the average kid. I deal with food allergies, so I am forced to be selective in what I eat, but I try my hardest to not let it influence my children's habits.

Everyone has foods they don't enjoy, but we don't have to make those the foods our kids don't like too. Don't be afraid to cook your children a meal you would never eat - they may love it, and you'll never know if you never try.

For instance, I've never been a fan of tofu. Probably more mental than anything else, but I'm not a fan. My kids however (especially Grayson) LOVE tofu. Same with green peas, coconut, and peanut butter - I hate them, but my kids gobble it all right up.

And don't be afraid to give young children exotic foods. There is nothing wrong with little ones being exposed to various spices, flavors, and textures. It'll create more adventurous adult eaters! Harper loves anything hot and spicy, with a little extra water in her cup to go along with it. :) Don't assume you need to make your kids a separate meal if you're serving a "foreign" dish (after all, what do you think kids in Spain or India are eating?).

Also, please keep in mind that it may take 10-15 exposures to a food/meal for a child to like or accept it. (Remember this if you're an adult too! If you didn't like a food when you were six years old, you might want to give it another shot!!) The rule in our house is that you don't have to clean your plate, but you have to at least try everything, even if it is something you hated the last time.

Omelets!

During the week, there isn't much extra time to cook a hot breakfast before school so I try to be sure to make a more home-cooked meal on the weekends. Today I made omelets, another easy food to make that has tons of variations to make everyone happy.

Harper wanted her omelet with turkey, cheese, and spinach -a nice balance of protein, veggies, and dairy. You could do any sort of meat, cheese, veggies, peppers, and/or salsas to make a quick and healthy omelet.

Looks pretty good...and she approves! (This child has become a bottomless pit lately! This morning, she ate a 2 egg omelet, whole wheat toast, and blueberries, then asked for an apple, then asked for yogurt!)

Retro commercial time!

Cheerios were healthy then, and still are now! Unlike some familiar foods that have gotten worse over time, Cheerios remains simply the same.



Cheerios has a lot of varieties, and almost all of them are healthier than your typical kids cereal (including the fruity and chocolate versions - not great, but not as bad as Fruit Loops or Coco Puffs). But you can never go wrong with the original...only one gram of sugar and the first and main ingredient is a whole grain! This is a cereal that is good from the time you're a baby until you're old and gray. Add some fruit to the bowl, and you have a fantastic and quick breakfast you can feel good about and your kids will love.

Adventures in smoothie making!

My kids love smoothies. They are easy to make and the flavor combinations are endless! Last night we had a special "breakfast for dinner" night, and I made smoothies with frozen strawberries, blueberries, banana, plain Greek yogurt, spinach (easily blends right in unnoticed - trust me!), and enough orange juice to make it blend well together. Note - if you don't use any frozen fruit, you'll need to add ice.

Then the bottom fell out. Literally. I didn't screw something together right in the blender and I made the biggest mess ever. Harper thought it was hilarious. Me? Not so much. That was not fun to clean up.

So I started over. Harper thinks the blender is too loud. She's right. 

This time I have everything screwed on right, and the smoothies were a success! They ended up in the cups, just as I had planned! FYI - the little pieces you see are from the blueberries, not the spinach.

The kids loved them! Right down to the last drop. :)

Why we avoid artificial food dyes

Artificial food dyes are in an incredible amount of products that most people consume daily without a second thought. They are put into processed foods to make them look more appealing and no other reason. You'll see them listed as Blue 1, Blue 2, Green 3, Red 40, Red 3, Yellow 5, Yellow 6, etc. in the ingredients list. Several artificial colors have been banned over the years, which should be a wake up call.

Products marketed toward children are especially guilty of using food dyes to make them more appealing to kids. This is why so many kids seem to have a permanent red mustache or blue tongue!

So what is the harm? A lot of studies blame artificial food dyes for behavior issues in children, such as ADD/ADHD. If you have a child with a lot of behavioral problems, you may find the Feingold Diet of interest. I have read some on it, and it is certainly interesting (you are what you eat!). Some studies have also linked artificial food dyes to cancer. It isn't worth the risk for absolutely no reward!

Natural food colorings are being used more and more to give food the look we are used to without adding anything artificial to our diets. Look for ingredients such as annatto extract, beta-carotene, beet powder, paprika, saffron, turmeric, etc. And if you stick to unprocessed, whole foods you'll never have to worry!

Update! I just saw this posted to facebook - very informative!!!

Wrap it up!

Both of my kids love wraps, so they are a pretty common lunch item for us. There are so many variations you can make, so they never get bored with them. For today's lunch, I packed Grayson a turkey, cheese, and lettuce wrap on Flat Out multi-grain bread.

Some other variations we make are:
-tuna or chicken salad
-other deli meats or leftover chicken/turkey
-peanut butter and jelly
-cucumber and light cream cheese
-any variety of veggies with hummus
-fruit and light cream cheese
-pizza
-BBQ
-BLT
-breakfast
-banana and peanut butter

I could go on forever - the sky is the limit, so get creative!

Commentary on Jamie Oliver's Food Revolution

I'm at home for lunch and watching the show, commenting as I watch so I don't forget anything. 

• This radio DJ is a jerk. Your town is the unhealthiest in the country, something needs to change. Take the help! I like Jamie's attitude.
• Did that kid have chocolate milk in his cereal? Oh wow, that girl has strawberry milk in hers. Pizza for breakfast - happens right here in my town as well. I give my children breakfast at home!!
• Homemade bread! Yay! That could easily be made whole grain.
• These "lunch ladies" hate him! I get it, but I honestly don't see how they can serve that food.
• It does piss me off Jamie Oliver, it does!!!!
• Why do kids get the option to even pick flavored milk? GROSS!
• Don't throw away that homemade roll! Grayson would clear the whole table of them. :)
• At least they don't use Styrofoam plates like our school system.
• Is anyone encouraging these kids to eat their lunch?
• How can that list of ingredients not bother the lunch ladies? I know they don't plan the menu, and they are probably just being defensive. 
• YES! A smart pastor! So many people don't see this as a biblical issue, but it completely is. Our bodies are our temples and we aren't to abuse them. Right on!!!
• I admire this woman who has allowed Jamie in her home. That must have been hard to expose her bad food habits to the world. 
• Holy deep fryer!
• Holy frozen pizzas!
• I think my arteries clogged just looking at that huge pile of fatty food!
• The 12 year old son is going to change that family!
• I want to cook in Jamie Kitchen!!
• Ugh, I hate that the government decides what kids eat in school. And that they do such a terrible job at it.
• Why do they look so confused about simple chicken?
• Alice is something...
• Why is two breads so important? Pizza counts as two? WHAT?
• Poor kids, picking that nasty looking pizza over the chicken. Their poor little taste buds are so screwed up. Don't make it a competition between crap and healthy.
• I can understand why these folks are defensive. I hope that issue gets better with future episodes.

If this was just a sneak preview, I can't wait to dig into the "real" show! 

Did you watch it?

Last night was the sneak peak at Jamie Oliver's Food Revolution. I'm so excited to see the issues I've had on my mind for years finally becoming a main stream issue! I'm encouraged that our society may finally see some positive changes in the way we feed our children at home and at school, as well as the uphill battle us parents face against society in general.

In case you missed it, here is the full episode! I haven't watched it all yet, so I will comment more later, but I'd love to know what you thought of it.

Annoying commercial #8

I don't have a huge problem with the claim of a full serving of veggies in each serving - it does have tomato sauce, onions, and green peppers in it. Not the best source of vegetables, but it is something. What I have a problem with is the other ingredients they don't tell you about:
Tomato Puree (Water, Tomato Paste), High Fructose Corn Syrup, Distilled Vinegar, Corn Syrup, Less than 2% of: Salt, Sugar, Dehydrated Onions, Dehydrated Red and Green Bell Peppers, Chile Pepper, Tomato Fiber, Spices, Guar Gum, Xanthan Gum, Dehydrated Garlic, Carob Bean Gum, Natural Flavors.

Sloppy Joes are extremely easy to make from scratch, which means you get to control the sugar, salt, and vegetable content. I mix l lb of lean ground beef with tomato sauce, brown sugar, bell peppers, onions, vinegar, and spices (like chili powder) and serve on whole wheat buns. It is very easy to adjust to your family's taste. I love hot sauce in mine!

Coupons!

$1.00 of Kix

Buy one get one free Stacy's Pita chips

Fighting an uphill battle

I constantly feel at "war" with society when it comes to raising my kids to be healthy, nutritious eaters. I will admit, I get angry when I stop and think about all the ways they are influenced by others on a daily basis to eat junk food. Why does our society seem to encourage kids to be unhealthy? On any average day, my kids could be exposed to...

• Unhealthy school breakfast and lunch
• Ice cream being offered as a daily school snack
• Unhealthy snacks/drinks at sports they participate in
• Junk food being sold for school fundraisers
• Treats being given out at church
• Birthday parties
• Grandparents who want to spoil them 
• Commercials during children's programing for junk food
• Cartoon characters on the boxes of unhealthy food in the grocery store, at their eye level
• Candy in the grocery store check out lane
• Drive through at the bank handing out lollipops
• Candy rewards at school
• Refreshments at school functions
• Goody bags at school, church, etc. for every occasion, filled with candy

I'm not saying ALL of these situations are bad, I'm just pointing out that it is CONSTANT. We do our best to teach our kids what is healthy, what is not, and what should be eaten occasionally but when they are bombarded all the time with the opposite, what message is that sending? 

The crockpot - a busy mom's best friend

If you're anything like me, you're probably way too busy to spend a lot of time cooking on a week night. Both of my kids are involved in sports, and some evenings we barely have 15 extra minutes for anything. For instance, tonight I will work until 5:00, then Grayson has karate at 5:15 and soccer practice at 6:00. We won't get home until after 7:00 and then we have to eat dinner, do homework, take baths, and be in bed by 8:00. It is very tempting to go through a fast food drive through on nights like these, but a little planning can help you avoid that unhealthy trap.

 Enter the crock pot! I take about 10 minutes in the morning before going to work or when I come home from lunch to throw some ingredients in, shut it, and forget about it until I get home. It is so quick and easy to make bbq, chicken, turkey, lasagna, beans, etc. There are tons of Web sites that feature healthy crock pot meals.

Tonight, we will have quick and easy tacos, courtesy of my trusty crock pot. Just throw in some chicken breasts, seasoning, and salsa, and a few hours later it will be ready to shred up and eat in tacos. Open a can of refried beans and heat up a 90 second pack of whole grain rice, and you've got a quick and easy meal that takes no more time than the drive through.

(I love this crock pot - the lid latches on so you can easily travel with it...great for potlucks!)

Simply GoGurt Coupon!!!!

 $1.10 off! 

(Hit the back button and it should print twice.)

Oh, how I love a good bargain, especially on the healthy stuff!

A commercial that DOESN'T annoy me!

It is only fair that I post a positive commercial from time to time. Sure, we should avoid drinking bottled water because it is better for the environment, but I'm still digging the message behind this commercial. They have a newer commercial out now that talks about how water is better than any beverage, including those with HFCS. I like that one even more, but I couldn't find it on youtube yet.



Most kids (or adults) aren't going to chose water as their first beverage of choice. My theory is, if they are thirsty enough they will drink it! Then it becomes a habit and a way of life that will stick with them forever. Good habits are easier learned young.

Invasion of the snack mom!

Spring is almost here, and for our family that means spring sports are gearing up! This will be Grayson's fourth season of playing soccer. He loves the game so much, and we love to see him getting involved in organized sports and getting good exercise. Every week, different parents are assigned to bring snacks for the team. I personally think this is a little silly given that the games are held right after breakfast and only last for an hour, but whatever...I can go along with it.

What to bring? I want the kids to enjoy it but I also want the snack to be reflective of the purpose of playing sports - promoting good health. I'll admit I've cringed at some of the snacks parents have brought in the past, and I really didn't want my kids to eat it but allowed it as to not be rude. Quite the dilemma. I've decided that my best option is to be a good example and bring snacks I think are appropriate and hope others take note. Here are some snack ideas that are inexpensive, easy, healthy, and kids love:

-Fruit - orange slices, apple slices, grapes, melon chunks, strawberries (fruit is hydrating)
-Pretzels
-String cheese
-Yogurt tubes (healthy kind)
-Baby carrots/celery sticks
-Granola/cereal bars (again, healthy variety)
-Water or 100% juice boxes

Got any other thoughts and ideas? I'd love to hear them!

Today's lunch: pasta salad

Grayson decided he wanted pasta salad for his lunch today. The good thing about that is I can make up a big batch on Sunday and dish it out all week. To keep it from getting boring, I can add different protein items every day to change it up - tuna, beans, chicken, etc.

There are so many ways you can make pasta salad using different pastas, veggies, cheeses, meats, beans, etc. Here is the recipe for what I made this week:

-1 box whole wheat pasta shells
-1/2 of a large cucumber, sliced
-1 bag of sliced carrots (they were on sale and I was feeling lazy)
-1/2 bag of reduced fat cheese cubes
-Dressing - reduced fat mayonnaise, red wine vinegar, onion powder, salt, & pepper (all to taste, I don't measure)

If the salad gets dried out, I add a few splashes of vinegar before serving. Doesn't this seem like a simple and inexpensive meal the school system could provide?

Annoying commercial #6

Don't be fooled just because Martina McBride sings in the commercial and they show kids being active!



The ingredients for Sunny Delight speak for themselves.

Ingredients: Water, High Fructose, Corn Syrup and 2% or Less of Each of the Following: Concentrated Juices (Orange, Tangerine, Apple, Lime, Grapefruit). Citric Acid, Ascorbic Acid (Vitamin C), Beta-Carotene, Thiamin Hydrochloride (Vitamin B1), Natural Flavors, Food Starch-Modified, Canola Oil, Cellulose Gum, Xanthan Gum, Sodium Hexametaphosphate, Sodium Benzoate To Protect Flavor, Yellow #5, Yellow #6 

Mmmmm...canola oil in my "juice"! Eh, I think I'll stick with 100% orange juice instead.

Why we avoid sodium nitrate/nitrite

Sodium nitrate and sodium nitrite are a preservatives found in most processed meats such as bacon, sausage, deli meat, and hot dogs. Some research has shown that they may cause cancer, and is especially unsafe in small children. They are also used in fertilizers and smoke bombs...yummy, right? Just doesn't sound like something our bodies really need.

Thankfully, many companies are offering natural versions of these products. They don't last as long in the refrigerator, but I'm quite alright with that. Applegate Farms (carried at Whole Foods) makes a wide variety of meat products without these preservatives, and they are so tasty! Every now and then, places like Food Lion and Walmart will have an organic hot dog in the case, but it isn't consistent so far. Oscar Mayer was also carrying a natural hot dog for a while, but I haven't been able to find it lately, and I'm not seeing it on the Web site. Jimmy Dean makes a delicious all natural sausage that I buy at Lowes Foods or Super Target. Hormel has also jumped on the bandwagon by creating a line of natural deli meats.

If you pay attention and read labels, you can easily avoid these preservatives. (Or if you're lucky like we are around here, you can find people who kill their own hogs and have great, fresh natural products!)

*Disclaimer! I am not saying that these products are in any way good for you, but there is a way to have them better for you than the way they are typically sold.*

Quick lunch idea!

Saturday at lunch time is the only time I would consider myself a short-order cook for my kids. I am very much a "this is what I've prepared - eat it or be hungry" type of mom, but on Saturdays we all sort of fend for ourselves and eat what is around. One of the kids' favorite things for me to make for Saturday lunch is pizza, and I can make it healthy and fast!



-Crust - you can use a variety of things - a whole wheat pita, English muffin, or tortilla work great!
-Sauce  - I use Prego Marinara - simple ingredients, nothing funky (it seems most jarred sauces have HFCS). Sometimes I'll use BBQ sauce instead.
-Toppings - the possibilities are endless! I try to stay away from the processed meats like pepperoni and use healthy ingredients like olives, leftover chicken, low-fat cheese,  pineapple (the kids' favorite), leftover veggies, etc.

Bake on broil until everything is cooked the way you like it. The best part, the kids can easily help with this one!


(I'll post a recipe for a healthy real pizza some other time!)

National School Breakfast Week

 This week (March 8-12) is National School Breakfast Week, even says so on the school menu calendar. Sounds like a great time to educate the kids on how important breakfast is and how to make good nutritional choices, right?

Let's take a look at Grayson's school's breakfast menu for the week:

• Pancakes w/blueberries (I'm assuming these aren't whole wheat)
• Steak biscuit (fried?)
• Scrambled egg, sausage, toast 
• Manager's Choice (???)
• Chicken biscuit (fried?)

Where's the fruit? Where's the whole grains? How about a yogurt, or some high fiber cereal? Healthy breakfast is easy and affordable. Here's what the week should have looked like, so why did our school system drop the ball?

Time to write a letter!

Free Kashi Sample!

Click here to get your choice of three Kashi samples. Yum, enjoy!!

I Heart Jamie Oliver!

As I have posted before, Jamie Oliver is a well known chef who is using his fame to help promote healthier eating in children and in schools. The following speech is quite moving and eye-opening. Our society seems to focus on the bad things that can happen to our kids - germs, kidnapping, homicide, etc. What we need to worry about is what we are doing to their bodies! Long video, but completely worth the time.



As parents, we are the ones who have to change this. Be passionate about it, make it a priority. Our kids are worth it. And remember - you're the parent...you make the rules!

Annoying commercial #5

Ah, Capri Sun. I think all kids love the pouch. I know I did when I was little. My mom would buy them when I was going on a field trip, freezing them to keep the rest of my lunch cold during the day. It was a very special treat! But for breakfast? Why do you need a pouch of "juice" at home? That seems wasteful.



Not to mention the added sugar in this. Sugar is listed in the ingredients list before any actual juice is. Don't get sucked in by the added nutrients. A piece of whole fruit and a glass of milk would give the same benefits in a much healthier and natural way.

Don't even get me started on the Roarin' Waters they advertise...sugar water for your kids and trying to pass it off as a good way to drink water? Oh for shame!!!

But if you want to offer Capri Sun sometimes, they do make a 100% juice version.  I'm not sure why they can't just do this and nothing else!

Strawberry season!

It is that time of year again! Strawberries are creeping back out - the tasty kind that don't cost a fortune! My kids can't get enough of them! They are so high in Vitamin C, folate, and other goodies.

I love these Rubbermaid containers to keep them fresh. They make the biggest difference in how long strawberries will last in the fridge

Packing his own lunch

Last night, I let Grayson pack his own lunch for school today (with a little assistance, but not much). I normally give him a few choices of what we have available, and then I do it. He's getting older and more capable, so why not?

He made himself a salad - mixed greens, carrots, cucumbers, cheese cubes, and tuna with a side of light honey mustard. (And he took a picture.) He also packed some wheat crackers, dill pickles, a fruit bar, and a low-sodium V8.

I was proud of him for making such a healthy lunch! (And he was proud of himself too.)

A kid favorite - chicken nuggets

My friend Stephanie has made some healthy changes in her family's diet, with excellent results! Her son has lost a little weight, has calmed down in his behavior, and is eating new foods. I love to hear these stories! Stephanie just shared a recipe with me, and I wanted to share it with you.

From Stephanie:
Cole loves chicken tenders, so I tried this recipe and it is AWESOME. He eats them up as if they were bad for him. LOL! 

I think all kids (and most grown ups too!) love chicken nuggets/fingers/tenders, so if you can find a way to make them healthier than the traditional breaded and fried, you are most certainly going to have a winner! The recipe Stephanie shared is great because it uses almonds (healthy fats, protein, and fiber!) as well as whole wheat flour, and they are baked.  Plus, you're avoiding the processed junk you get with frozen nuggets.

I bet this recipe would work well to bake a big batch and then freeze to heat up as needed.

P.S. This Web site looks like it has tons of great meal ideas. Thanks for sharing Stephanie!!!

Annoying commercial #4

Didn't you know? Froot Loops are now healthy because they've added a little fiber. Never mind the 12 grams of sugar, artificial colors and flavors, etc...



I'll give them credit, the message is good that we need fiber in our diets. But there are much healthier ways to get it. Good old fashioned Cheerios also provide 3 grams of fiber, but only ONE gram of sugar and a much simpler list of ingredients. Kashi Go Lean Crunch provides 8 grams of fiber (Harper loves this mixed with yogurt and blueberries!).

Other good sources of fiber include:

• whole grains
• beans
• nuts & seeds
• fruits & vegetables

Thanks, but no thanks Froot Loops - there are healthier ways to get fiber in our kids' diets!

Coupons!

LOTS and LOTS of good coupons on this site! 

-75 cents off Nature's Own bread (And it is often on sale at Food Lion for $1.99)
-$1.50 off two Mini Wheats (my kids love these)
-$1.00 off Fruit Chillers (freezy pops with real fruit and real sugar instead of HFCS)
-the $1.50 off Kashi TLC bars I posted a few days ago
-$1.00 Gogurt, which I assume would cover the Simply Gogurt I posted about yesterday
-30 cents off Yoplait Greek yogurt - good stuff, I'll write about it one day soon