Tag Archives: parenting

Super Foods for a Super You in 2011

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Next time you are shopping in your local supermarket, think about putting some of these super foods in your cart.  Each one on the list provides important health benefits for you and your family. 

  1. Apples
  2. Avocado
  3. Beans
  4. Broccoli
  5. Carrots
  6. Cinnamon
  7. Dark Chocolate
  8. Extra Virgin Olive Oil
  9. Garlic
  10. Honey
  11. Kiwi Fruit
  12. Low Fat Yogurt
  13. Oats
  14. Onions
  15. Oranges
  16. Pineapple
  17. Pomegranates
  18. Pumpkin
  19. Soy
  20. Spinach
  21. Tea
  22. Tomatoes
  23. Turkey
  24. Walnuts
  25. Wild Salmon

If some of these foods are unfamiliar, why not resolve to try a new food every week.  There are many online recipe sites you can go to: http://allrecipes.com/Recipes/Main.aspx and http://www.foodnetwork.com/ are two excellent sites to start at.  Your local library probably has a wonderful selection of cookbooks that you can borrow for free.  Of course, there are some people who just LOVE cookbooks (like me and my sister) and enjoy collecting them because we love seeing how many ways there are to make a particular dish.   If reading this makes you smile in recognition, a trip to new and used bookstores, as well as garage or tag sales can result in finding a cookbook treasure.

How about a dinner menu that’s beautiful to look at, delicious to taste, and contains several of the super foods…so you know it will be bursting with health benefits for you and your family.  Let your children help you prepare the meal and you will reap several other benefits: fussy eaters often eat what they have helped prepare and children gain confidence and develop competence when they master kitchen tasks and skills.

 GRILLED SALMON WITH ORANGE SLICES

You will need: 1 lb salmon fillet, 1 Tb olive oil, 1 Tb dried dill (you can substitute basil or thyme), 1 Tb honey, 1 orange

  • Wash the salmon fillet and pat dry with paper towel.
  • Mix the olive oil, honey and dill in small bowl and brush some on the salmon, reserving the rest for basting.
  • Heat the grill and place the fillet, skin side up, on the grill.
  • Grill on low for 5 minutes, turn and baste with the oil/honey/dill sauce.
  • Grill an additional 10 minutes or until the fish is cooked through.
  • Slice the orange and use it to garnish each serving of salmon.

This should feed 4 people…add some steamed broccoli and multigrain rolls for a Super Food Extravaganza!

Tomorrow…some more reasons to serve your family Super Foods…and the best Carrot Cake recipe ever!

Baking with Preschoolers: Easy-Peasy Gluten-Free Overnight Cookies

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When my children were young, one of their favorite places to be was in the kitchen, helping me prepare meals and snacks.  Even though there might have been some additional cleanup…it was definitely worth it…for me and for them.

If you are looking for a simple cookie recipe with just a few ingredients, this is it.

If you are not great at measuring ingredients and, like me, you need a recipe that is very forgiving, this is it.

Overnight Cookies

You will need: 2 egg whites, 1/4 cup sugar, 1 cup ground almonds, 1 cup raisins, 1 large bowl, 1 mixer, 1 greased cookie sheet.

1. Beat egg whites in bowl till stiff peaks form. (Your little ones will LOVE watching how the liquidy egg whites turn to stiff cream)

2. Add 1/4 sugar and fold in gently.

3. Add ground almonds and raisins and fold in gently.

4. Drop by tablespoonsful onto the greased cookie sheet…I use a canola oil spray.  If you want a smaller cookie, use a teaspoon.

5. Place the cookie sheet in a 350 degree oven and bake for 5 minutes.  Turn off the oven and leave the cookies in at least an hour…or overnight if you wish. 

6. Makes about 1 1/2 dozen, more or less, depending on the size cookie you make.

  

This cookie is so easy to make and it always tastes delicious and it is so very nutritious.  Kids especially love the idea of waking up in the morning to cookies fresh out of the oven.  Because they are so healthy (and gluten free, come to think of it), you could probably let them have one or two with breakfast.

Happy New Year to All!

 

5 Simple Steps to a Happier, Healthier 2011

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5 Simple Steps to a Happier, Healthier 2011

The great thing about the New Year is that it gives us the opportunity to make a fresh start…in just about anything!  I know that at the end of every December, I sit down, look back over my progress (or lack of it) and make a list of resolutions that I hope will help me do better.  Many people don’t believe in making New Year’s resolutions…but they work for me.  We can make broad, sweeping resolutions like EAT HEALTHIER…and we can make more specific resolutions such as I WILL STOP EATING BEFORE I FEEL FULL.

“To insure good health, eat lightly, breathe deeply, live moderately, cultivate cheerfulness and maintain an interest in life.” William Londen

So here are my 5 simple steps to a happier, healthier 2011.

  1. Eat Lightly: many of us eat too much of the wrong things…nutritionists recommend eating 6 small meals a day instead of 3 big ones.  In addition, make every meal count by using more fresh foods instead of highly processed ones.  Should you buy organic?  Yes, if you can.  The most important foods to buy organic are meat (including beef, pork and poultry), milk (and other dairy products), eggs, peaches, nectarines,, apples, bell peppers, celery, strawberries, cherries, imported grapes, pears, potatoes, coffee, and baby foods and juices.  If you are a parent, you are probably the one who decides what to buy and what to serve.  For 2011, I am going to resolve to buy organic when I purchase the above items.
  2. Breathe Deeply: I know it’s hard to find the time to exercise, especially when you work, take care of a home and family and have lots of other things that take your time and energy.  However, moving at least 30 minutes a day will provide great health benefits…and make you feel more positive.  Resolve to be more healthy and more positive for your children and for yourself.  Dance while you clean the house or take a walk while listening to great music.  Get together with a friend and exercise together with a new tape in your living room if you don’t have the time or money to go to a gym.  In addition, take time every day to meditate…even if it is just for 5 minutes.  It will refresh and renew your spirit.  For 2011, I am going to resolve to walk a mile twice a week, do my 30 minute low impact aerobic exercises four times a week and meditate 5 minutes EVERY day.
  3. Live Moderately: This rule applies to all aspects of our lives…eating, drinking, sleeping, surfing the Internet. J  I think if people would get enough rest…and eat, drink, exercise and pursue all other activities in moderation, the soaring medical costs in this country would decline.  The cells in our bodies repair themselves during restful sleep…and people tend to gain weight if they are sleep deprived.  For 2011, I am going to resolve to do less computer work so that I can get to bed at a reasonable hour so that I can sleep the required 7-8 hours.  
  4. Cultivate Cheerfulness:  Doesn’t it lift your spirits when someone greets you cheerfully, in a store, on the street or on the phone?  Thinking and acting cheerfully does have a positive effect…on EVERYONE!  Cultivating cheerfulness does not mean ignoring problems or pretending that everything is rosy when it is not.  If something is troubling you, please share it with someone who cares about you.  Set in motion steps that will change the situation.  If it is a situation that can’t be changed, join a support group or ask for help.  For 2011, I am going to resolve to let others know how much I appreciate their help and encouragement.
  5. Maintain An Interest In Life:  Isn’t it amazing when we see elderly people who get college degrees after they have retired from a life-long career?  Or middle-school children who raise money for the children in a village that is situated thousands of miles from where they live? How can you maintain an interest in life?  Read a book about something you always wanted to find out about, volunteer in a local school or hospital, reach outside your normal routine to help someone…the possibilities are endless.  For 2011, I am going to resolve to reach out and volunteer in our local schools by reading stories and doing craft projects with the Pre-K and kindergarten classes.

So there you have it…my 5 simple steps to a happier healthier 2011. 

Are you making New Year’s resolutions this year?  I’d love to hear them if you are!

Happy Holidays to All and may the coming Year bring Peace to at least some parts of the World!