The Snack Battle: 10 Smart Choices for After-School Snacks

After school snacks have long been a battle in our house.  Both of my teenagers eat lunch very early at school and I rarely have dinner ready before 6PM.  When they arrive home, they want to stuff their face to satisfy their deep hunger.  I want them to eat something small yet satisfying and healthy so that they are not full when I finally get dinner on the table.

I tried having minimal options in the house.  Then I tried leaving out one specific snack for the kids to eat after school.  This left me with two hungry and grouchy kids.  I tried talking with my kids about making smart choices and then leaving them on their own to decide what to eat with all options open (including the Doritos and ice cream that my husband loves).  While my kids took full advantage of all options, I was left grouchy at what I deemed their lack of self-control and poor choices.

When I thought about it, there are two main goals that I have for my kids when it comes to their after-school snacks:
1) That they eat something healthy.
2) That they learn to make their own smart choices when it comes to snacking.

I spent an evening researching healthy snack options.  While I read about a lot of great snacks, I had to be realistic.  My kids are not going to eat veggies dipped in hummus.  A handful of almonds is not going to satisfy their hunger.   Keeping that in mind, I came up with a new idea that gives my kids the freedom to make their own choices while making sure that the options available to them are ones that they will like and are healthy.

We've been following this plan for two weeks now and have found success!  I'm no longer greeted at the door with hungry whiners.  I'm no longer finding piles of wrappers next to the couch and empty bowls stacked on the end table.

There is a list of these ten snacks posted in our kitchen.  With seven of the items, they can pick two. If they choose one of the remaining three, they can only have one item.  I know that I will have to begin to change a few of the items week to week so that my kids don't get bored, but for now things have stayed the same.

Here is our list of 10 Smart After-School Snacks for this week!

My kids can pick two of the following:
1) YoCrunch Yogurt Cup - Chips Ahoy is their favorite flavor
2) Pretzels - pre-portioned baggies (28 sticks = 110 calories)
3) String Cheese - 1 stick
4) Microwave Popcorn - Orville Redenbacher 100 calorie bag
5) Hard-boiled egg
6) A piece of fruit - We usually have apples, bananas and oranges on hand.
7) Bowl of Cornflakes - (1 cup = 100 calories) I recently got rid of the HUGE cereal bowls we had and bought smaller bowls that perfectly hold the appropriate serving size.

Or one of these:
8) Peanut Butter & Jelly Sandwich
9) Easy Mac & Cheese
10) Mug of Hot Chocolate

Some of the snacks my kids can choose from when they get home from school.

JJ and Ellie like having the freedom to choose their snack.  I am confident that they are making wise choices because there is no other options but healthy.  Surprisingly, no one has complained that the chips and ice cream have disappeared (not even my husband!).

I think that one of the keys to the success of this snacking strategy is that they can have two things in some cases.  Pretzels with string cheese.  Yogurt and a banana.  Popcorn and pretzels.  Cereal with fruit.  One small item doesn't seem like enough.  Getting two feels like a lot more food.

My husband and I often debate about if I am babying our kids by making things so simple for them. His point is that our son is going to be heading off to college in two-and-a-half years and I am not going to be with him making him lists of healthy food choices.  My point is that our children obviously do not know how to make healthy snack choices because they are not doing it.  I view this as a method of teaching them how to make smart choices.  Eventually the lists will disappear.  Eventually they will automatically reach for the fruit or pretzels over ice cream or Doritos.  Just like they now grab water and don't even ask if they can order pop in restaurants.

The snack battle appears to have come to an end in our household.  The kids are happy with the choices that are available to them.  I'm happy that they aren't complaining and aren't full when it comes time for dinner.  We all came out of this battle victorious!

Two Quick Family-Friendly Healthier Desserts

Yikes!  Just realized that you forgot you said you'd bring dessert or need one more snack for your holiday party?  Here are two quick family-friendly, healthier dishes that can be a dessert, side or snack made with ingredients you probably have in your kitchen.

Apple Nachos & Christmas Fluff

Christmas Fluff
1 32-oz tub vanilla yogurt (I used Greek non-fat)
1 packet instant vanilla pudding
1 tub cool whip, thawed
1 bag frozen berries (I used raspberries)

Mix the yogurt and vanilla pudding mix until combined.  Fold in cool whip until combined.  Fold in frozen berries.  Serve immediately or store in the refrigerator until ready to serve.

Apple Nachos
Four apples
2 heaping Tablespoons Peanut Butter (creamy or crunchy)
Topping you have on hand (chopped nuts, coconut, chocolate chips, sprinkles, chocolate syrup, etc)

Slice the apples.  Arrange on a plate.  Melt the peanut butter in the microwave.  Pour over the apple slices.  Sprinkle with additional toppings if desired.

Easy!  I made both of these for our Christmas Eve after church snacks tonight.  My family gave them two thumbs up!

Merry Christmas from Mom Went Running!!

Award-Winning Healthier Oatmeal Cookie Recipe

Last week I entered my very first cooking contest.  I LOVE contests!  Not the kind where you simply sign-up and hope that your name is drawn.  I like the contests where I have to write something or create something or . . . bake something!  So when our YMCA (The Sampson Family YMCA in Plum, PA) announced their Healthy Cookie Contest I was in from the start!

The rules of the contest stated that entrants should take a current recipe and change at least one item to make it healthier.  I took a classic Oatmeal Cookie recipe and changed three ingredients.  Half of the butter was replaced with unsweetened applesauce.  The egg was replaced by 1 Tablespoon ground flaxseed mixed with water.  Finally, I increased the flour from 1-1/2 to 2 cups.  Three changes turned out to be the key because I PLACED THIRD!!

Third Place!!

Without further ado . . .

          Here is my award-winning healthy cookie recipe:

OATrageously Yummy Cookies

1/2 cup butter, softened

1/2 cup  unsweetened applesauce

1 cup white sugar

1/2 cup light brown sugar, packed

1 Tablespoon flaxseed. ground

3 Tablespoons water

2 tsp vanilla

2 cups flour

3/4 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon cinnamon

dash nutmeg

1-1/2 cup oats

Preheat oven to 350 degrees.  Cream butter, applesauce and sugars together until light and fluffy.  In a small bowl, combine flaxseed and water.  Add flaxseed mixture to butter mixture and beat until smooth.  Add vanilla.  In a separate bowl, combine flour, baking soda, baking powder, salt, cinnamon and nutmeg.  Stir into butter mixture.  Add oats.  Drop spoonful (T or tsp depending on desired size) of cookie dough onto ungreased cookie sheet.  Bake 10 to 12 minutes or until bottoms are golden.  Cookies should not get brown.  Cool on a wire rack.

Makes 3 dozen small or 1-1/2 dozen larger cookies

Serves 18
175 Calories per serving

I'm normally a follow-the-recipe-exactly kind of cook, but it turned out to be a lot of fun to play with the ingredients.  The fact that my family loved the cookies was a huge bonus!  For the contest, cookies were judged on taste, appearance and nutritional profile.  Making a few simple changes to a classic Oatmeal cookie recipe lowered the calories from 210 in the original recipe to 175 per serving. The saturated fat decreased from 7 grams to 3 grams per serving.  Fiber content increased.  I'm already thinking about what changes I make to other recipes!

I hope you'll give these OATrageously Yummy Cookies a try this holiday season!
Merry Christmas!

A Healthy Friendship

Last weekend my best friend Amy and I went away to Hidden Valley (a resort in Pennsylvania's Laurel Highlands).  We've been friends for over eight years and for the past six years have encouraged and motivated each other to live a life of healthy choices.

Amy and I hiking at Forbes State Forest

Throughout this past weekend I was reminded of how different we are now as compared to when we first met.

We got pizza to eat on Friday night.  Instead of eating the entire pizza, we each had three pieces.

Instead of laying around the condo all day or heading over to the spa for a facial (which would not have been a bad choice and is something we totally plan to do the next time we get to escape life!) on Saturday, we headed to Forbes State Forest for a hike.

Throughout the weekend we drank water (and a little wine!) instead of downing can after can of pop.

For dinner on Saturday we enjoyed a clean recipe of Chicken White Bean Chili (http://www.tasteofhome.com/recipes/white-bean-chicken-chili) instead of stuffing ourselves with greasy processed foods and an over-abundance of gooey dips.

Dessert was warm chocolate chip cookies served with vanilla ice cream instead of consuming an entire pan of brownies.

On Sunday morning we vegged out in front of the TV for a couple of episodes of Friends, but then laced up our tennis shoes for a brisk 2 mile walk around the resort.  Years ago we would have spent the entire morning glued to the TV.

When it came time to head home we felt refreshed instead of tired and heavy.  We had talked and laughed and cried and watched a couple of chick flicks -- and hiked and walked and enjoyed the crisp fresh fall air.  The weekend was an excellent reminder to me of how thankful I am to have such a positive friendship in my life.  Amy encourages me and motivates me.  Making healthy choices is so much easier when you have someone making those same choices along side you.  It's a lot more fun, too!

Forbes State Forest 

Enjoying a roaring fire

God Said NO to the Pumpkin Custard

My kids - thanks to my husband - love to purchase movies and video games on the day they premiere.  Last Tuesday was no exception.  Pitch Perfect 2 was released on DVD and my daughter was begging me to stop at Target on my way home from work to buy it for her.  Seeing as she has started the school year off with a bang, was completing her chores with no complaints and practicing her instruments unprompted - I thought this would be a great reward for her.  So I included a quick stop at Target in my plans for the day.

And then it hit me . . . I'll be driving right past Meadows Custard!  And I heard their Pumpkin Custard was to die for!  That's when the battle started.

Oh my gosh Lisa.  You HAVE to stop for some Pumpkin Custard!

But I've been doing so well in making healthy choices with my eating.

All the more reason to reward yourself with a treat.  You can get a small - that's a wiser choice than a large!

But we've been trying to save money and this would be a frivolous expense.

Like I said, Lisa . . . get a small.  That's not that much money.

I don't have any cash and to put such a small amount of money on the debit card seems ridiculous.

Who cares!  It's Pumpkin Custard.  PUMPKIN!

What about JJ and Ellie?  I'll feel guilty getting custard without them.

You work very hard Lisa.  You deserve a treat.  Plus, they won't even know about it.

Ohhhhhh . . . nope, the calories.  I'm not going to splurge.  Not going to do it.

You deserve it Lisa!  You work SO hard.  Treat yourself.  Indulge.  It will taste SO good!

Maybe I should.  Nope - the money.  Silly expense.

Hey - you could get cash back when you buy the DVD.  Then you will have cash and Meadows Custard won't show up on your statement.

BRILLIANT!!  I'll get cash back and give myself a delicious treat!  I deserve it!  But, the kids.

No one will know . . . ever!  Go for it!

Decision made.  I was going to Target, buying the movie, getting cash back and stopping for PUMPKIN CUSTARD!!!  YAY!!!

I was so excited the rest of the day.  All I could think about was how smooth and rich and amazing that Pumpkin Custard was going to taste.  mmmmmmmmm . . .

After work I drove to Target.  Grabbing the DVD from the display case right by the door I practically skipped to the checkout.  Pumpkin Custard!  Pumpkin Custard!  Pumpkin Custard! The words chanted in my brain as my cheeks tingled with the anticipation of my secret yummy treat.

I swiped my debit card and the machine beeped.  I looked at the cashier with a puzzled expression.

"Oh, you have one of the new cards with a chip.  You need to slide it in here," she showed me a new slot in the front of the machine.

I slid in my card.  Suddenly the words "Thank you for shopping at Target!" flashed on the screen and my receipt printed from the register.

"Wait!"  I said with a slight tone of panic.  "I was going to get cash back."

"Oh, sorry.  With these new cards you can't get cash back."

"But, I was going to treat myself to Pumpkin Custard!" I exclaimed.

"Sorry Ma'am," she said as she started to scan the next customers items.

I stood there staring at her for a few seconds with my mouth open shocked that my plan to sneak off and get myself a special treat had just completely fallen apart (and slightly stinging from her use of the word ma'am).  The woman behind me in line gently pushed her cart forward in an attempt to move me along.  My gaze shifted to her.

"I can't get cash back.  I was going to get custard," I stammered.  She smiled a sympathetic smile.

Turning, I walked out of Target.  That hadn't gone as planned!

Sitting in my car, I started to laugh.  I had just spent the entire day contriving this whole plan to sneak off and secretly buy myself a custard cone.  And than it completely falls apart.  That is hysterical!

Two of the many things I've learned about myself over the past five years are
1) I use food for comfort and reward.  That's ok some of the time, but I would often take it to an unhealthy extreme.
2) The Mom Guilt Monster THRIVES on me.  I used to be one of it's favorite prey.

My inner conversation turned to God - All right Lord, I see where you are going with this.  That plan would have thrown me directly into the fire of two struggles I've worked the hardest to overcome.  Thank you for rescuing me from myself!  I concede - no Pumpkin Custard for me!  But please let this be a situation where you're not saying no you're simply saying not now.  Please?!?

That was the case.  Two days later the kids and I were out running errands and drove past Dairy Queen.  Their sign advertised that Pumpkin Pie Blizzards were back.  I LOVE Pumpkin Pie Blizzards!  I turned right into the parking lot and my kids cheered.  Mini pumpkin pie blizzards all around (That's a wise choice.  A few years ago I would have ordered us all larges!).  The Blizzards tasted fantastic and the company was super fun . . . so much better than speed eating a cone in secret before I got home and then feeling guilty all night.

Healthy choice - check!
Having fun with my family - check!
Being an example for my kids - check!

Thanks God for saying no to that Pumpkin Custard!

Mom Went Running

It was His Idea!

On my way home from work this afternoon I made up my mind to go to either my Praise Moves or Zumba class.  I had left work on time so there was plenty of time to make dinner for my family before hopping back in the car.

When I walked in the front door, I found my son sitting at his desk finishing his homework.  He'd been hard at work since he got home from school, he said, which had been nearly two hours before my arrival.  As I was putting dinner in the oven, he came out of his room and plopped down on the couch.  He grabbed his video game controller and fired up a game of football.

If I leave, I thought, he is going to sit here all night playing game after game until he heads to bed.

"Hey J," I called into the Family Room.  "Want to go out and catch ball after we eat?"

"Sure Mom!"

After dinner we went outside to toss the football.

"Want to try one of the reps we did at my Muscle Monday class?"

Eye rolling.

"Come on.  It will be fun!" I said walking to edge of the backyard.  He reluctantly followed me.

"We'll do three burpees and then lunge walk to the other side of the yard.  Three burpees and lunge walk back.  We'll do that twice.  Go!"

We finished our reps and returned to tossing the football while chatting.

"Want to try one of the warm-ups from my tennis camp?"  my son asked out of the blue.

My inner response: Are you kidding?!?!?  YES!!  I'd LOVE to!!  Let's go!!  Whoop!  Whoop!  {jumping up and down while rapidly clapping}

My outer response: Sure.

"Run down and back across the yard.  Do three push-ups.  Run down and back.  Two push-ups.  Run down and back.  One push-up.  Run down and back."

After completing the warm-up and catching our breath, we returned to tossing the football.

Walking to the far side of our yard, my son spoke up again.  "Let's try this.  If I get the football into the hoop, we head inside.  If I miss, we do another one of your reps."

Sounded good to me!  It was a crazy shot that I didn't think he would make . . . ever!

He missed his first shot.
We did 10 squats and one suicide.

He missed his second shot.
We did 12 split squats per leg and 12 calf raises.

He missed his third shot.
We ran another suicide.

He missed his fourth shot.
We did a 30-second plank.

He made his fifth shot!

We headed inside - sweaty, covered in grass and laughing!  What made the night so great for me was that even though I  got the ball rolling, my son ran with it.  It was his idea to keep going with the reps and to add in the crazy football hoop throw.

This is one of those nights for me to reflect back on when I think that my desire for our family be healthy is falling on deaf ears.  When I'm feeling frustrated that change is not happening fast enough.  A moment in time to acknowledge that my kids are listening and grasping the concept that being active is fun and not a chore.  My plan is working!

Photo Credit - Ellie Jenkins

 

Sitting Down at the Table

For the past several years I've been keeping a secret hidden within my house.  It's something that I am not proud of.  It's a problem that had a very simple solution, but I just could never get it fixed.  It was one of the tasks that I wrote on my To Do List every weekend but never crossed off.  I would transfer it to the next weekend's list with a promise to myself that I would get it done.  Yet the situation hung over my head weighing me down and reminding me daily of missed opportunities and memories. 

My kitchen table is a disaster!

It's my dumping ground, my junk drawer, my albatross!

 

 

After spending the week with my family on vacation where we ate every single meal together, I was reminded yet again that I am missing out on A LOT by holding our kitchen table hostage with my junk.  Not only was I missing out, but more importantly I was depriving my kids of life lessons, memories and forced vegetable eating.  So this weekend I moved "clear off kitchen table" to the top of the To Do List and I CROSSED IT OFF!

 

We've shared two meals together so far and it has been great.  When we first sat down, my daughter said, "I remember when we used to do this!"  I didn't know whether I should laugh, cry or crawl under the table in complete humiliation. 

 

Eating together as a family is so important.  It's a chance to share experiences, create memories and pass on important life lessons.  Cell phones are set aside and real conversation happens.  I'm looking forward to the opportunities I will have to help my kids try new foods and encourage them to eat more of the healthy ones.  I've already noticed two things:

1) There was less food being scraped from the plates into the garbage can.

2) No one snacked after dinner.

 

As I strive to help my family be healthy and happy, I think this may be one of the best things I've done.  Who knows why it took me so long to accomplish it.  That's neither here nor there.  The table is cleared off, my little secret is out in the open and my family will be sitting down at the table for dinner tonight and for many nights to come.  Today is a good day.