Kids in the Kitchen

Get kids in the kitchen!! There are plenty of things they can do to help.  The more a kid helps with making the meal, the more likely they are to eat the food.

Check out the link above for a quick PDF on getting kids in the kitchen!

Start Today

Changes

We are all creatures of habit, whether we would like to admit it or not.  It is no wonder we are scared of change. Especially when it comes to an important component of our lives... Food!

The idea of changing ones diet is a daunting, and often an extremely overwhelming thought, but you shouldn't feel that way.  We need to remember to focus on what is important: any change in our daily diet in a positive direction is GOOD! 

Let's try breaking down changes in your diet to small (easy to handle) steps, one's in which we know we will be successful!  Try starting with something simple like having one less soda a day or week, or cutting back the amount of creamer and/or sugar you add to coffee or tea.

Something is better than nothing. Slowly over time these small, subtle (not so overwhelming) changes will have a positive impact on our overall health.

Start today with a simple positive change in your diet! 

Ask yourself, what can I do to improve my diet today?  Maybe it's something as small as getting the smaller order of fries for dinner tonight, or adding a little less sour cream to your potato than usual.  Start today for a healthier you!

Parmesan- Crusted Lemon Chicken

Yield- 4 servings

Ingredients

4- 6 boneless skinless chicken breasts (about 1 to 1-1/2 pounds) 

5 Tbsp fresh lemon juice, divided 

1 egg

1- 1/4 cup dry oatmeal, finely ground (can be done in a blender), or use bread crumbs

1/2 cup parmesan cheese

2 Tbsp lemon peel, grated

1/4 stick butter, melted

Lemon wedges

Instructions

Place chicken in baking dish and pour 4 Tbsp lemon juice over the chicken.  Place in refrigerator and let sit for 30 minutes (or overnight for a more lemony flavor).  Beat egg with remaining lemon juice in medium bowl.  Combine finely ground oatmeal, parmesan cheese and lemon peel.  Dip chicken in egg mixture and then in bread mixture to coat.  Season with salt and pepper.  Melt butter in baking dish and place chicken in dish.  Bake at 400˚F for approximately 30 minutes or until golden brown.  Use the lemon wedges to squeeze more lemon juice onto the chicken before serving for extra lemon flavor, or to garnish the plate. 

Serve with lemon rice (see below) and steamed broccoli!  

Lemon Rice

Add one cup of dry white rice to a small pot.  Place 3 Tablespoons of lemon juice in a two cup measuring cup.  Add chicken broth to lemon juice to equal 2 cups.  Bring to a boil, then cover and reduce heat.  Let simmer on low for 15-20 minutes.   

Stop drinking empty calories!

Addicted to soda or other sweetened beverages because of the bubbles? 

Start drinking Sparkling Water! That will instantly cut your sugar intake and many unnecessary calories! See my previous post to see how much weight gain you can avoid if you stop drinking beverages with added sugar.

Try ones sparkling waters with no sweeteners, only the essence of fruits for a little flavor. Some of my favorites: Arrowhead Sparkling Water and La Croix, and Trader Joe's.  Do you have a Trader Joe's in your area? They have sparkling water too. My favorite flavor: Berry. It's oh so good!! Better than soda any day!!