Now that summer has unofficially ended, many of us are back to hectic mornings. Fitting in breakfast for the family can be challenging, however eating breakfast is important for performance at school and work. Kids and adults who fuel up in the morning tend to focus and concentrate better during the day.  It’s much easier to concentrate if you’re not hungry!   It’s also true that people who eat breakfast get more fiber, calcium, vitamins A and C, zinc and iron in their diets compared to breakfast skippers.

Serving breakfast at home is an important way to set a good example and model healthy eating for your children. Kids tend to mimic their parents’ actions, so make it a habit to sit down and eat a healthy breakfast every morning.  It doesn’t have to be a gourmet meal. A healthy breakfast can be made in just minutes! But first, be sure to set aside some time to plan out your meals, make your grocery list and buy your staples for quick go to breakfasts loaded with nutrients.

Check out these quick and healthy ideas to start the school and work day off right:

• Wake up just a few minutes earlier to squeeze in a quick morning meal.
• Aim for as many food groups as possible at breakfast by incorporating fruits, vegetables, whole grains, protein and dairy into your meal.
• Fruit and yogurt is a tried and true quick breakfast. Choose Greek yogurt for extra protein boost. And beware of the sugar in the “kiddie” yogurts and yogurt tubes. Check the ingredient list for added sugars and stick with those naturally sweetened with fruit or make your own.
• Prepare breakfast the night before so you can grab and go in the morning. Try a whole grain tortilla with almond butter and banana rolled up, homemade trail mix with whole grain cereal, nut/seeds and dried fruit, whole grain crackers and fruit.
• Eggs are packed with protein, vitamins and minerals to keep you full and energized throughout the morning. They are also low calorie, at only 70 calories per egg. To keep eggs as a lean protein choice that is also low in cholesterol, use one egg and two egg whites as a serving.
• Egg mugs are a quick and easy way to prepare eggs in the morning. Spray a mug with non-stick spray and place in one egg and two egg whites and microwave for one minute or until set. Add your favorite cheese, vegetables and/or lean breakfast meat.
• Hard boil a dozen eggs at the beginning of the week. Cool, peel and place into an airtight container in the refrigerator. Grab an egg or two for a quick breakfast with fruit in the morning or make egg salad with toast.
• Set the breakfast table the night before to make the morning run a little smoother. Put out a couple boxes of whole-grain cereal so all kids have to do in the morning is pick one, pour into a bowl and add milk.
• Smoothies are a great option to start your day with a nutrient rich boost. Just be careful about what you add to the blender as the calories can add up quickly. Add skim milk, Greek yogurt or 100% fruit juice and one cup of your favorite fruit. Don’t forget about adding vegetables like baby leafy greens such as baby spinach and baby kale, which have a milder flavor. Make ahead the night before and freeze in a to-go thermos for breakfast on the go.
• Experiment with different nut or seed butters and add to smoothies, whole grain pancakes, whole grain waffles or oatmeal.
• Read the nutrition labels carefully before you toss breakfast bars and pastries into your shopping cart. Keep it to no more than 8 grams of sugar and look for “whole grains” as the first ingredient. A protein granola bar and fruit is an easy option.
• Get kids involved with some “make and take” portable quickies. Put fruits in zip-top bags, freeze a yogurt and add half of a peanut butter and banana sandwich.
• Breakfast doesn’t have to be traditional. Start the day with a low sodium turkey sandwich on whole grain bread, light cheese and whole grain crackers or peanut butter and jelly on a high fiber wrap. Dinner “do-overs” are also an option. Try mac and cheese with ham cubes, cold veggie pizza, or a piece of cold chicken and a small dinner roll. Add fruit and you have a well-rounded “breakfast.”

If your evenings are spent shuttling everyone to their activities, breakfast is a wonderful time for that important family meal time together! For more healthy tips visit MARTIN’S Healthy Ideas website.

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S Food Markets is a sponsor of Richmondmom.com

What will you find at the stores and markets this summer?

June: Asparagus (ends in June), beets, blackberries, blueberries, cabbage, cucumbers, green beans, greens/spinach, fresh herbs, onions, potatoes, squash, strawberries

July – August: Apples, beets, blackberries, blueberries, cabbage, cantaloupe, cucumbers, eggplant, green beans, fresh herbs, nectarines, peaches, peppers, potatoes (July), raspberries, squash, sweet corn, tomatoes, watermelon

September- October: Apples, Asian pears, beets, broccoli, cabbage, cucumbers, eggplant (ends in September), green beans, greens/spinach, fresh herbs, peppers, potatoes (October), pumpkins, raspberries, squash, sweet potatoes, tomatoes

Now that you have filled your basket with fresh produce, time to take it home and enjoy it! Time is ticking to eat up fresh produce before it spoils and we have all been there! Take advantage of any free time in the kitchen to prep your produce to help save time on busy weeknights. Your family will be much more likely to eat it if it’s ready to go. You can wash and prepare carrots, bell peppers, cherry tomatoes, zucchini, squash, broccoli, green beans and melons; keep in the fridge to munch on for several days. Even your hearty greens like kale and collards can be washed, dried and stored for use later in the week. Wait to wash and prep fruits and vegetables that have a thin skin like strawberries, raspberries and peaches, they will need to be eaten within 24 hours for the best quality.

Try these ideas for incorporating local fruits and veggies into your family’s daily diet!

• Summer is great time for making smoothies! Try a green smoothie by adding spinach or kale. Peaches, blackberries and blueberries are delicious in smoothies.
• Bell peppers, cabbage, or even zucchini are great veggies to stuff with a mix of ground turkey or beans, quinoa or rice, other veggies, and fresh herbs like basil, oregano or cilantro.
• Wrap your favorite chicken or tuna salad in fresh lettuce leaves or stuff into a big Hanover tomato.
• Have the kids help you tear a bunch of kale into small bite size pieces to add to salads, mix into rice, quinoa or pasta dishes, or bake into kale chips.
• Use up a lot of veggies at once by roasting a large tray of peppers, onions, squash, eggplant broccoli, sweet potatoes and more! Add your favorite fresh herbs and olive oil. Roasting veggies brings out the natural sweetness in veggies to help cut the bitterness, making them more kid friendly! You can mix them into pastas, stuff into a wrap, or use as a pizza topping.
• Jazz up water or sparkling water by adding fresh berries or cucumbers or even fresh herbs like basil or mint.
• Add some natural sweetness by tossing a handful of berries or sliced peaches into cereals, yogurt, over ice cream, into salads, or top pancakes or waffles.
• Make watermelon savory by tossing with spinach, feta cheese and a vinaigrette dressing.
• Grill fruit for dessert! Grilled peaches and pineapples (OK, not local, but still great when grilled!) are delicious paired with vanilla yogurt or light ice cream.

Kids are often the pickiest eaters in the family, so take advantage of the dog days of summer to get the kids active in the kitchen! Involve them with possibly growing a garden, prepping, and cooking. Kids are much more likely to try their masterpiece if they had a hand in it! Enjoy the longer days and bounty of fresh produce this summer available to you from MARTIN’S!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S is a sponsor of Richmondmom.com

To help combat childhood obesity MARTIN’S is arming parents and kids with the tools they need to live a healthier life in their new initiative Passport to Nutrition, a Kids Healthy Ideas Program.
Valerie Waters, RDN will be teaching a four-week summer program for children ages 6-10 years old and their parents to arm them with the tools they need to live a healthy lifestyle.

Each of the four 75-minute classes are designed to give kids and their parents the information and motivation to achieve a healthier weight by improving one’s lifestyle and eating habits. Among the topics to be covered include the food pyramid, understanding food labels, how to integrate enough fruits and vegetables into one’s diet and ideas for healthy snacks. Kids will also learn about nutrition through a store scavenger hunt and other games.

The four classes are scheduled to begin the week of July 12.
There is a $20 registration fee and space is limited.
John Rolfe MARTIN’S at 2250 John Rolfe Parkway, Richmond

Call 804-364-3644 to schedule an individual appointment or register for a class

We got a whole new bunch of goodies to put to the test!  We’ll tell you what we think about the National vs. MARTIN’S Own Brand and then during the weeks of June 29th and  July 6th MARTIN’S will be running the promotion so you can try it out for yourself.

Laundry Detergent:

Side by Side:
Tide is primarily a white with a colored stain remover and brightener.  The MARTIN’S Own brand is all blue.
Tide “Spring Meadow” had a lilac like sent where the MARTIN’S Own brand in Fresh Scent had a slightly perfume-y fresh and soapy scent.

Performance:
I normally avoid buying colored laundry detergent because it can stain clothing, but I was pleased to find that wasn’t the case.  The clothing all came out clean and the fresh scent filled the laundry room.

Verdict:
I’ll still probably pick a scent free, clear colored choice, because I’m a boring girl at heart, but the MARTIN’S Own Brand did perform well.  If I were a scented detergent girl I’d certainly consider saving a few bucks and keep buying it.

Pretzels:

Side by Side:
I’m not picky about how my snack food looks but Snyder’s do have a darker color and rounder shape… probably better if you were doing chocolate covered pretzels or something presentational.
Serving size is about the same, Snyder’s has 200mg less sodium than MARTIN’S so if you are carefully watching your sodium intake you may want to take note.

Taste test:
Not too much difference.

Verdict:
I’d grab the MARTIN’S brand for a party snack, and certainly for a recipe like the Old Bay Seasoned Pretzels listed here.
Peanuts:

Side by Side:
Not much difference here nutritionally or visually.

Taste:
Not much difference here either.

Verdict:
No brainer, go MARTIN’S Brand.

Barbecue Sauce:

Side by Side:
Both have a nice deep color.
Both start with high fructose corn syrup as the first ingredient (eek) MARTIN’S somehow ends up with 1 less gram of sugar. All of the ingredients are the same… Sweet Baby Ray’s has a “modified “smoke flavor where as MARTIN’S has “natural” smoke flavor.  I have no idea what that means.

Taste:
Sweet Baby Ray’s gives a little bit more heat, which can either be a good or a bad thing depending on your taste.

Verdict:
Like more heat? Go with Sweet Baby Ray’s,  if sweet and tangy is what you’re after, you’ll be happy with MARTIN’S Own.
Sunscreen:

Side by Side:
Well, you know, they are bottles of suntan lotion. Not too much too report. Both bottles have a lock so they aren’t spraying all over the inside of your pool/beach bag. Both are broad spectrum SPF 30.

Performance:
I sprayed half my body with one Coppertone and half with the MARTIN’S brand and I couldn’t tell the difference with how they went on.  Coppertone keeps its classic scent which is a little better than the MARTIN’S scent, although it was not offensive.  Both dried quickly and sat on top of the skin rather than soaking in.

Verdict:
I didn’t have a favorite.
We’ll probably use these cans up and then go back to our usual lotion, although I’d certainly consider the MARTIN’S brand in a  lotion. (Remember to spray on your hand before applying spray sunscreens to kids as they can inhale the sunscreen causing lung irritation.)
So there you have it! Once again MARTIN’S Stood up really well!

What are you going to do though with double the bags of pretzels, Peanuts and BBQ Sauce?

We’ve compiled a Pinterest board dedicated to putting your MARTIN’S Challenge Foods to the test! 
Peruse our collection of recipes like Peanut Butter Caramel Pretzel Cookie Cups,  Pretzel Crusted Honey Mustard Chicken and BBQ Strombolis for a little MARTIN’S Challenge inspiration.

$25 gift card giveaway has ended… but there might be another one coming…. Stay tuned to Richmondmom.com!

All food and gift cards provided by MARTIN’S.
All opinions are my own.

MARTIN’S Buy Ours Get Theirs Free Challenge runs two consecutive weeks (June 29 – July 5, and July 6- 12, 2014) with 4 different products to test each week.

Ahh… the aroma of the backyard barbeque, it is the signature smell of summer and one that is certain to make your mouth water. Grilling is one of the healthiest cooking methods and often requires limited effort put into preparation, cooking and clean up, saving valuable time on a busy night! The fresh meat, seafood and produce departments are full of healthy choices perfect for any grilling occasion.

• Cuts of meat that have less fat marbling, such as a sirloin or tenderloin, and chicken or turkey breasts, all win in taste and health! Marinating meat helps add flavor and moisture to lower fat cuts of meat. Read on for marinating tips.
• For a “better” burger, try ground turkey or vegetable burgers as an alternative to ground meat. A 99% fat free ground turkey breast mixed with vegetables, such as green peppers, red onion and mushrooms, helps keep the burger moist plus adds more volume to make a pound of meat go further.
• Seafood and summer go hand and hand! Aim to get in salmon fillets or tuna steaks at least once a week to boost your intake of heart healthy Omega 3 fatty acids. Lean white fish like flounder, mahi mahi and tilapia are versatile and often a crowd pleaser! Add a fruit salsa for a sweet twist or brush with olive oil, top with a few shakes of your favorite seasoning, grill and then add a twist of lemon juice.
• Save room on the grill for veggies! Grill a rainbow of veggies, such as bell peppers, red onion, asparagus, squash and eggplant. Plan to have leftovers to add to wraps or salads for lunch, or an omelet the next morning.
• Going leaner doesn’t mean you have to sacrifice taste! Whether seasoning meat, fish or vegetables, keep it low in sodium by using fresh or dry herbs, spices, powders, or pre-made salt free seasoning blends. Make a marinade with any of these seasoning combinations and add vinegar or lemon juice, olive oil and simply whisk and toss! Depending on what you are marinating will determine how long to marinade. Meat generally needs to sit for at least an hour where fish and veggies may only need 15 to 30 minutes.

Enjoy the bounty of fresh, local produce and the delicious taste of low fat protein varieties grilled to perfection this summer!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

This article is sponsored by Martin’s Food Markets

Try these nutrient rich snacks to keep you satisfied and your energy levels high:

• Parfait – Low-fat or non-fat Greek yogurt provides protein and carbohydrates to help keep you full and provide energy! Berries are a rich source of carbohydrates, vitamin C and phytonutrients! Layer 6 ounces of low-fat or non-fat Greek yogurt with a cup of fresh berries and top with a little granola for a great breakfast or mid-morning snack!

• Nut butter waffles or nut butter sandwich – There are so many great options of nut butters on the store shelves today and they are great sources of protein, healthy unsaturated fats, fiber, and other nutrients! The specific nutrients of each nut butter depend on which type of nut you choose – almond, cashew, macadamia, walnut or hazelnut. Not only do whole grains offer more health benefits than refined grains, they are also loaded with fiber which helps keep you full and controls your hunger! Toast a whole grain waffle and top with 1 tablespoon of your favorite nut butter. Then top with your favorite fruit such as berries or peaches! Or top a slice of whole grain bread with 1 tablespoon nut butter and ½ banana.

• Nut and fruit mix – Nuts are easy to pack and a great source of protein, fiber and healthy fats. Since they are calorie dense, moderation with your portion size is key! Combine ¼ cup of nuts with 5 dried apricots or other favorite dried fruit, pack in individual snack bags for a great on-the-go or work snack!

• Hummus and veggies – Hummus is a great high protein, vegetarian snack prepared from chickpeas. Veggies, of course, are a top notch source of vitamins, minerals, phytochemicals and fiber. Be sure to include them in your snacks and meals to get in your 5 servings a day! Spread ¼ cup of hummus on the bottom of a jelly jar and top with carrot, cucumber or celery sticks for a portable snack!

More quick and nutritious snacks:

• Homemade Fruit smoothie – Blend milk or a milk alternative with fat-free yogurt and your favorite frozen fruit (no sugar necessary!)

• Homemade Trail mix made with your favorite finger snacks – Combine cereal, mini pretzels, raisins, whole grain crackers, and nuts.

• “Pretend” Hot Danish – Toast half a whole grain English muffin, spread with low-fat cottage or ricotta cheese, top with applesauce and cinnamon. Microwave to heat through.

• Baked potato and dip – Heat a half a potato and top with low-fat bean dip.

Valerie Pulley is a nutritionist with MARTIN’S Food Markets.

MARTIN’S Food Markets is a sponsor of Richmondmom.com