Family Meals and Meal Planning

Written By: Tracy Pritchard (MS, CNS, LDN)

It is no secret that family life can be busy. Planning and preparing meals together takes time. You may find this time well spent and worth the effort so you can eat healthier meals while you catch up and communicate with your loved ones. If you consider the past several days, weeks, and months, have you taken the time to plan any meals? If you have that is great; if not, you can take some small steps to keep it simple and involve the family.

Keep in mind that every meal does not have to be a Thanksgiving feast or have a fancy Pinterest presentation. While dinner may be the obvious family meal to eat together, some families may find it more feasible to have a weekday breakfast or weekend brunch together.

Young kids can learn a lot about food through family meals by watching their parents and learning to eat what they eat. Family meals will usually include more vegetables and fruits than fast food and meals at restaurants. Meal planning may result in meals being more balanced leading to less mindless snacking. Picky eaters may be more likely to try new foods at mealtime when eating with others. Involving others in choosing and preparing meals may increase the chance they will try new foods. Even young children can help wash fruits and vegetables, toss salads, or set the table. Older kids may want to help find recipes or take responsibility for planning a meal now and then. You may even find them texting recipe ideas throughout the week knowing it may be something the family can enjoy together!

Preparing meals at home is an opportunity to teach kids about nutrients and cooking techniques that can shape future foods choices and contribute to smarter eating for life. If you are responsible for leading this effort and need support, there are endless prepping and cooking videos online and on television. Learning to plan and prepare is especially important for those who have a food allergy or sensitivity. It helps everyone learn what ingredients are safe and how to use them in meals that they enjoy.

You may also choose to compare the financial benefits of eating at home versus eating out. It can be a fun lesson to compare the prices on a restaurant menu with what you would spend at the grocery store to make a similar meal. If everyone helps with the grocery shopping they also gain knowledge and awareness that will help down the road for food budgeting. Planning and prepping may not only save money on one meal since meals can usually be doubled or tripled for leftovers. This will save time later in the week when the leftovers can be used for lunches or dinners on busy days. Of course, some people do not care for leftover meals but can still benefit from a planning and prepping mindset. It is simple enough to chop and prep extra veggies for use later in the week. Any leftover or extra baked chicken can be shredded and used in a new dish like a chicken wrap or chicken salad.

Mealtimes can also be a way to be creative. This will look different for each family based on schedules and preferences. Breakfast for dinner is an easy option. Another idea is to create theme meals such as taco bar, burger bar, pasta dinner, chili night, pizza night, or whatever sounds good to your family. There can be a lot of variety within a theme. For example, a burger bar one week might be traditional beef burgers while other weeks may include turkey burgers or vegetarian burgers that are store bought or homemade. Buffet style meals may work best for some families so everyone can pick the items they prefer. For example, some people at a taco bar may want to put everything in a burrito while others build a taco salad instead.

Another easy way to get family meals going may be to prepare simple crockpot or instant pot meals. Sheet pan meals are also a popular option. A sheet pan takes the place of a one-pot meal and uses a pan in the oven instead of a pot on the stove. It can save time and makes clean up easy. The basic idea is to cook around 2 pounds of protein, 2-3 cups of chopped vegetables, and 1-2 tablespoons of oil plus seasoning to taste. There is no wrong way to approach meal planning and family dinners.

Parents can also use this time to model the behavior they expect when the family comes together for a meal. This may include learning how to listen while other are sharing information and taking turns to talk. Try to include some open-ended questions to avoid yes-no answers. Instead of asking “Did you have a good day?” try something like “Tell me one great thing that happened at school today” to get more details. Another option is to make or find a list of conversations starters, cut into strips, and put all of the questions into a bowl or mason jar. Everyone can answer the same question at that meal or pick a new question. It is important to keep mealtimes relaxed and enjoyable, and not force anything.

Some small tips to help with meal planning and family meals include keeping a running grocery list where family members can add items. This will help to make sure you don’t run out of staple ingredients. Keeping the pantry and freezer stocked will also come in handy when you run out of time to plan or shop for your planned family meal but still want to spend time together. This may be a simple meal with pasta, jarred marinara, frozen veggies and some fruit for dessert. Dinner could also come from an extra meal in the freezer because you doubled the recipe the last time you made it knowing it could come in handy another time.

Some families may choose to start off with delivered meal kits that provide the ingredients and recipes while others may want to use a meal planning service that sends the shopping list directly to the grocery store for pickup or delivery. The important part is that you share the meal together.

Featured Recipe : Black Bean Turkey Chili

This is a family favorite! We make it on the stove and/or in the crockpot. Depending on the size pot you use, it is easy to double or triple this recipe to keep leftovers in the fridge or freezer. There are several options for vegetables and toppings based on what you and your family like. You can swap out the ground turkey for ground chicken or ground beef or use pinto beans or red beans instead of black beans. Have fun making this recipe your own!

Ingredients

1 pound ground turkey

2 (14.5 oz) cans black beans, rinsed and drained

1 (14.5 oz) can diced tomatoes, undrained

2 (14.5 oz can) tomato sauce

1 cup frozen corn

2 Tbls chili powder

1 Tbls paprika

1 tsp ground cumin

1 ½ tsp ground oregano

salt and pepper to taste

*optional (any or all of the following vegetables):

1 tsp minced garlic

1 yellow onion, chopped

1 bell pepper, chopped

2-3 carrots, diced

2-3 stalks celery, diced

Toppings ideas: shredded cheddar cheese, avocado/guacamole, sliced jalapenos, plain Greek yogurt, cilantro, crushed tortilla chips

Instructions (stove top)

1. Coat large stock pot with cooking spray. Over medium heat brown the ground turkey and break into smaller chunks. Once browned add any vegetables and cook an additional 5-8 minutes until soft.

2. Mix chili powder, paprika, cumin, and oregano. Add salt and pepper to taste. Cook for 1 minute then add in diced tomatoes, tomato sauce and black beans.

3. Bring to a boil. Reduce heat and simmer for about 30 minutes.

4. Can store leftovers in fridge for 4-5 days or in the freezer for months.

5. Serve with toppings you enjoy!

Instructions (crock pot)

1. Place ground turkey in the crockpot (you can brown the turkey first but not required).

2. Add the rest of the ingredients.

3. Cook in a 6-quart slow cooker on low for 6-8 hours or high for 3-4 hours.

4. Break apart turkey and stir.

5. Serve with toppings you enjoy!

Relationships and Communication

By: Shepard Stephenson, LGPC

Effective communication and healthy interaction patterns are essential components of successful intimate relationships. However, many couples encounter challenges that hinder their communication and interactions. Identifying and implementing strategies to address these obstacles is crucial for fostering strong and resilient relationships.

One of the most prevalent challenges in intimate relationships is the presence of poor communication skills. This may manifest as ineffective listening, frequent misunderstandings, or a lack of clarity in expressing thoughts and emotions. When partners struggle to communicate effectively, it can lead to frustration, resentment, and a breakdown in their emotional connection. Couples can benefit from developing active listening skills, practicing empathy, and using "I" statements to express feelings and needs. Engaging in open and honest dialogue, seeking to understand each other's perspectives, and validating each other's experiences can significantly improve communication within the relationship.

Another common difficulty is unresolved conflict, which can create tension and weaken the emotional bond between partners. When conflicts are left unaddressed or managed destructively, they can lead to long-term relationship distress. Couples can benefit from learning constructive conflict resolution strategies, such as using "soft start-ups" to initiate discussions, taking breaks when emotions run high, and practicing compromise and negotiation. Seeking professional guidance through couples therapy or counseling can also provide valuable support in navigating and resolving conflicts.

A "soft start-up" is a communication technique often utilized in the context of conflict resolution and effective communication within relationships. It involves initiating a conversation or addressing a potentially sensitive topic in a gentle, non-confrontational manner, with the goal of promoting a constructive and respectful dialogue. By employing a "soft start-up," individuals can set a positive tone for the conversation, increase the likelihood of active listening and understanding, and ultimately work towards resolving issues or addressing concerns collaboratively and empathetically.

In some relationships, partners may struggle with establishing and maintaining emotional intimacy, leading to feelings of disconnection and loneliness. This can stem from a lack of vulnerability, emotional avoidance, or a failure to nurture the emotional bond between partners. Building emotional intimacy requires intentional efforts to create a safe and supportive environment for sharing feelings, fears, and aspirations. Engaging in activities that promote emotional connection, such as regular check-ins, shared experiences, and expressions of appreciation and affection, can foster a deeper sense of closeness and understanding.

Some couples struggle with ineffective problem-solving approaches when faced with challenges or decisions, leading to recurring issues and unresolved concerns. Developing collaborative problem-solving skills involves identifying common goals, brainstorming solutions, and implementing a shared decision-making process. Partners can benefit from learning to approach challenges as a team, leveraging each other's strengths, and working towards mutually beneficial outcomes.

Unhealthy power dynamics, such as one partner dominating decision-making or communication, can lead to feelings of inequality and disempowerment within the relationship. Creating a balanced and equitable partnership involves promoting mutual respect, shared decision-making, and open dialogue about individual needs and boundaries. Establishing clear communication around power dynamics and fostering a sense of partnership and equality can contribute to a healthier relationship dynamic.

Addressing common challenges in communication and interaction patterns between intimate partners requires a commitment to self-awareness, empathy, and ongoing growth within the relationship. By recognizing these challenges and implementing recommended strategies, couples can cultivate stronger, more fulfilling relationships built on effective communication, emotional connection, and mutual respect.

If you are experiencing challenges building a resilient relationship with your partner, please contact us at Hope and Healing Therapy and Wellness Center and schedule a time to speak with one of our providers. We look forward to hearing from you.

Eating to Beat the Winter Blues

Written By: Tracy Pritchard (MS, CNS, LDN)

If you are someone who notices changes in your mood during the winter months, you are not alone. When daylight commands far too little of our 24-hour day, many people experience the “winter blues,” which can make you feel sluggish in the dimly lit, gloomy weather. According to some experts, women are four times more likely to experience it than men. Some of the symptoms that may accompany the winter blues include carbohydrate cravings, overeating, and weight gain; however, some diet and lifestyle changes can help to manage these symptoms, increase your energy, and even boost your mood.

Many delicious foods are packed with nutrients that support brain health. Consider adding at least one of these foods each day for positive results.

· Lean proteins including chicken, turkey, eggs, beef as well as salmon and other fish. Salmon and fatty fish have the added benefit of being high in omega-3 fatty acids that reduce inflammation and support the health of our brain and nervous system. These lean proteins contain amino acids that may contribute to a better mood. Lean protein provides a clean source of energy while also contributing to better blood sugar management.

o If you are not used to eating fish, considering ordering salmon the next time you order out. Try tuna or salmon from a pouch or can and add to a premade salad mix.

o Eggs can be used at any meal. Hard boil several at once and store in the refrigerator, scramble 2-3 eggs anytime, or make an egg bake in the oven.

o Batch cook chicken breast and add to salads or wraps for a quick lunch.

o For plant-based options try beans, peas, and lentils. They are also high in fiber and may help lower cholesterol if you eat them regularly. 

o Low fat cottage cheese, plain Greek yogurt and tofu are are also excellent sources of protein.

· Fresh fruits

o Berries and cherries are loaded with antioxidants to enhance mood.

o Citrus fruit such as oranges, grapefruits, lemons and limes are rich in vitamin C which also supports the immune system.

o Bananas are a very portable and inexpensive way to boost energy.

o Make a smoothie with fresh or frozen fruits or have fruit for dessert.

· Nuts and seeds such as almonds, cashews, pistachios, walnuts, flaxseeds, sunflower seeds, and pumpkin seeds make a great snack. These offer a variety of benefits from heart health to cognitive functioning.

o Sprinkle nuts and seeds on salads, oatmeal, or yogurt.

o Add a tablespoon of nut butter to apple slices.

o Make a trail mix with your favorite combinations of nuts and seeds.

· Leafy greens such as kale, spinach, collard greens and swiss chard

o Leafy greens are rich in Vitamin K and folate (a naturally occurring B vitamin involved in neurotransmitter production).

o In addition to salads, try a handful of leafy greens in a smoothie, or add chopped leafy greens to a soup or stew to increase its nutritional value

· Probiotic foods support mood regulation and mental health via the gut-brain axis.

o Some foods rich in probiotics include plain Greek yogurt, kefir, sauerkraut, tempeh, kombucha and anything fermented.

· Chocolate (dark)

Cocoa has a high polyphenol (a type of antioxidant) content and is a nice way to enjoy dessert without too much sugar. Moderation is key so try to keep a serving to one to two ounces.

o Look for a chocolate bar with the highest cocoa content you can find. If you are not sure how dark you like your chocolate, find an assortment of small individually wrapped chocolates with different amounts of cocoa. Start with at least 70% cocoa.

o Sprinkle dark chocolate chips on oatmeal or yogurt or dip some fresh strawberries in melted dark chocolate.

While you enjoy adding some of the foods above, try crowding out other foods that may not be serving you well. Some of the foods to reduce or remove include added sugars, alcohol, and ultra-processed foods. Start with some simple swaps like snacking on fruit and/or nuts instead of chips or candy.

Sugar is present in many processed foods and often gets overlooked. Read labels on packaged foods to avoid ingredients like high fructose corn syrup while checking the amount of added sugars. To help you visualize the added sugar, keep in mind that that every 4 grams of added sugar is equivalent to 1 tsp of sugar. That means that a small mocha latte with 37g of added sugar has over 9 teaspoons of added sugar! To keep this in perspective, the American Heart Association recommends no more than 9 teaspoons (36 grams) per day for men and no more than 6 teaspoons (25 grams) per day for women. Sugar sweetened beverages (soda, coffee drinks, energy drinks), cookies, and flour-based foods are often a “go to” option for quick energy but will contribute to low energy and low mood later. This can occur from blood sugar fluctuations that may result in feeling irritable and anxious. If you currently drink several sodas a day, try to swap one or more out for plain water, sparkling water, or green tea. The L-theanine content in green tea may also promote relaxation and reduce anxiety levels.

In addition to dietary considerations, the following lifestyle tips may also help:

· Get outside for some natural sunlight each day

· Consider a light box / light therapy

· Optimize Vitamin D. Ask your healthcare provider for a 25-hydroxy Vit D test. Conventional ranges are 30 to 100 ng/ml while the ideal range is 50-80 ng/ml. Some foods that are rich in Vitamin D include fatty fish, egg yolks, mushrooms, and items fortified in Vitamin D (milk, yogurt).

· Opportunities to move can range from parking your car farther away from your destination, taking the stairs more often, going for a walk, or even hitting a class at the local gym or virtually. Find something that you like to do. Start small.

· Sleep. Be sure to schedule eight to nine hours for sleep each night. Reflect on your sleep routine (do you have a routine?) and determine if you would like to add an Epsom salt bath, a cup of chamomile or herbal tea, or anything that helps you wind down and relax.

According to James Clear in Atomic Habits, "All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time."

Featured Recipe from The Healthy Mind Cookbook by Rebecca Katz

Triple Triple Brittle

This crunchy brittle is great on its own as a snack, or use it to top yogurt or fruit for added texture and flavor. Seeds are a nutritional powerhouse while the spices in this recipe are all known for their anti-inflammatory properties.

Ingredients

1 cup raw pumpkin seeds

3/4 cup raw sunflower seeds

1/4 cup white or black sesame seeds

2 teaspoons ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground allspice

1/2 teaspoon sea salt

1/3 cup Grade A Dark Amber maple syrup

1 teaspoon vanilla extract

Instructions

Preheat the oven to 325°F. Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the pumpkin seeds, sunflower seeds, sesame seeds, cinnamon, ginger, allspice, and salt, then add the maple syrup and vanilla and mix until well coated.

Spoon the mixture onto the prepared baking sheet and, with a spatula or a piece of parchment paper, pat and press the brittle into an even layer about ⅛ inch thick. Press out the middle so it’s slightly thinner than the edges, which will help prevent the outside edges from burning.

Bake for about 30 minutes or until golden brown. Remove from the oven and allow to cool completely. As it cools it will become crispy. Once the brittle has crisped up, break it into pieces.