From Yuck to Yum!

At one point this year I was a single mom while my husband was deployed. For six months I lived that role. Not only did I live the role of the single mom, but it was the role of the single working mom. My life was very busy, and on the go. As much as I hate to say it I found the temptation to just grab food for my child at McDonald's so easy. In fact I really had to talk myself out of it each day I thought about it. Ultimately I continued to choose my childs health each day.

There is nothing good about all that beige fast food. If there is a healthy option is equally right next or paired to an unhealthy option. Then I started thinking like my parents did when I was young. No other options...if I do not give other options for my child to eat dinner, then he will ultimately choose to eat what I make or at least try it. So it became my goal to always have a healthy snack and well balanced dinner ready for him. He eventually got to the point where he would ask for fruits as a snack. His dad also followed my lead after I left for deployment. Making sure he ate healthy and was not consuming junk. Then Phil introduced our child to Ovaltine...and Johnny loved it. So now that his one of his favorite requests is for Ovaltine, because he does not get normal chocolate milk.

Now I am sure some of you are reading this thinking what the hell Danielle he is not even 3! However, this is how I feel. If you want your child to have a healthy diet you need to start from day one, and not make excuses. Jonathan's health is my number one priority. He is the reason why I started being healthier and I plan on seeing it through. I am in love with the fact that my child would rather have fruit than cookies (although he gets those when he is good).

Here are some alarming facts:

1 out of 3 kids now considered overweight or obese.
Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console.
One third of all children born in 2000 or later will suffer from diabetes at some point in their lives.

Sites:
http://www.letsmove.gov/learnthefacts.php
http://pediatrics.about.com/cs/obesity/l/aa012503a.htm
http://kidshealth.org/parent/general/body/overweight_obesity.html

The worst part about all of this....it is 100% preventable with a little effort. So I have taken the time to share some of the healthy snacks and dinner I made for Johnny.

Snacks:

Fruit Bowl:
Diced Apples,Pears, Peaches, Bananas and Grapes. (and any other fruit you want to add)
Arrange the fruits on a plate around a small bowl of plain, or flavored yogurt to dip. You can also use peanut butter.

Bean and Cheese Quesadillas:

1 TBS of Olive OIl
1Pkg (10 Count) Whole Wheat Tortillas
1 Can (15oz) Of Black Beans Drained and lightly mashed
1 small finely chopped onion
8 oz shredded reduced fat cheese of coice
1/2 Cup of Cilantro leaves
1/2 Cup of Low Sodium Salsa (or home made salsa yum!)
1/2 small green,orange,yellow, or red pepper of choice. ( I like Yellow and Orange because they are typically sweeter)
Option: Add left over grilled chicken or make some chicken for it. You can also add 1/2 teaspoon of chili powder.

Heat the oil in a large non stick pan over medium heat add the onion and peppers. Cook for approx. 4-5 minutes.Stir in Beans and Salsa ( if you choose to add the chicken and/or chili powder do it here.). Cook for Approx 3mins stirring occasionally. Once made set aside.

Either clean that pan or grab another non stick pan. Spary skillet with cooking spray. Place the pan over medium high heat. Place one tortilla in the skillet and cook for 1 minute. Spread 1/3 cup of the bean mixture and 1/3 cup of the cheese evenly over the tortilla. Sprinkle some of the cilantro over the top. Place another tortilla on top and cook 1 minute. Press gently with a spatula and turn. Cook for 1 minute or until browned.

Place quesadilla on a baking sheet and keep warm in 200° oven. Repeat with the remaining ingredients to make four additional quesadillas. Allow skillet to cool slightly if it becomes too hot.

To serve, cut each quesadilla into quarters.
-Recipe Curtosey of Parents.com I altered it slightly to my liking and taste preferences.

Confetti Yogurt Pops:

  2  cupslow-fat vanilla yogurt

  1  cupassorted berries (raspberries, blueberries, blackberries, chopped strawberries)

  5  pretzel rods, halved, or 10 baked snack stick crackers

Directions 1. In a large bowl gently stir together the yogurt and fruit. Spoon into 4-ounce ice-pop molds or 3-ounce paper cups. Cover molds or cups with foil; use a sharp knife to cut a small hole in the foil and insert cut side of pretzel rod or snack stick. Freeze until firm. Remove foil and mold or cup before serving.
2. Store for up to a month. Makes 6 pops and are only 67 calories!

-Recipe Curtosey of Parents.com

Yogurt Smoothies:

1 Cup of Plain or Vanilla Yogurt
1/2 Cup of Natural fruit juice of choice
1/2 Cup of Blue Berries
1/2 Cup of Strawberries
1/2 Cup of Rasberries
2 Cups of Ice

Blend and then drink! Best part is that this is an absolute easy and fast breakfast or snack when you are on the go. It can be altered however you want it. I prefer this because it is an antioxidant.

However you can add whatever fruits you want in it like bananas, kiwi's, and black berries. The more colorful the fruit the more antioxidents that are in it.

Meals:

Spagehtti and Meatballs:

Jenni-o Turkey Meatballs
1 pkg Wheat Spagehtti Pasta
1 Can Ragu Garden Veggie Spagehtti Sauce

You make this as you would normal spagehtti. You can doctor the sauce how you see fit. I usually add about 1TBS of sugar and Red wine into the Mix.

Chicken and Rice:

1pkg of Chicken Breasts (skin removed)
Enough Brown Rice for your family
1 Cup of shredded lowfat cheddar cheese
Sea Salt
Coarse Black Pepper
Rose Mary
1/4 Cup of White Wine
1/4 Cup of Chicken Broth
Asparagus

Cook the brown rice. Keep in mind that the amount you make will be served off to the side and wrapped in the chicken breasts.

Preheat oven to 350F

Mix your white cooking wine and chicken broth together and set aside.

Butterfly your chicken breasts. On the outside and inside of your chicken season it with black pepper, sea salt, and rosemary. Spoon in the cooked rice and sprink about 1/4 of your cheese on the rice. Wrap the Chicken breast up and then tie with cooking tie. Repeats this with the remaining chicken. Place your chicken in a shallow casserole dish and poor the white wine and chicken broth over the chicken. Cover with tin foil Bake Approx. 40 mins and then uncover for a remaining 5-10mins. Make sure that the juices are running clear for your chicken.

These are just a couple of recipes. Simple changes such as adding more color on your plate (meaning more veggies and fruit) can make a world of difference.  Just small changes can jump start a whole new life.
For example that Spagehtti was actually my husband...he has been trying very hard to keep with making healthy meals for our son. Funny enough our son LOVES this spagehtti. Even sick he will eat this. If you think your going to be busy and not have time to make dinner why not make a roast? You just toss it in the crock pot and let it go.