I have just started watching a new TV program on Friday nights on ABC. The program I am talking about is Jamie Oliver's Food Revolution. If you do not know the back ground of the show, Jamie Oliver is a TV chef from England who helped turn around England's food program in schools. He has come to America to help "clean-up" the lunch program and eating habits in Huntington, WV, a city statistically with major health issues. The show not only highlights what our children are eating at school, through the lunch programs, but is also showed a local American family and what they were eating.

Having learned about the importance of good nutrition in Naturopathic Medical School, it was amazing how easily I was able to find some not so healthy items in my own kitchen. For me it has come down to time versus convenience, just like I am sure happens in your own home. I hope Jamie's show will be an eye opener to you as well as everyone else.

Throughout this newsletter you will find information about packing lunches for your children. The same rules can be used when you are packing your own lunches. I will also give you a simple and healthy dinner recipe that you can make this week.

I hope most of you will check out Food Revolution on television, ABC.com, or Hulu.com. It is in fact an actual reality show, not the usual fair that passes for that description.

Are you having a difficult time considering what to pack for your kid's school lunches? Having trouble finding time to consider what to feed them? Especially after watching Jamie Oliver's Food Revolution I will bet. You look at the lunch menu and know there has to be healthier options for lunch. There are simple lunch meals that can be created the night before, eliminating the morning rush to pack something or to just hand over money for the school lunch. Discuss with your kids what types of food they would like to eat for lunch and then talk with them about the importance of a well balance meal at lunch time.

Proteins can come in more sources than just processed lunch meat. Ask your children what they want. Peanut butter and jelly can be made many different ways, using different kinds of nut butters and different all fruit jams or preserves. PB&J does not always have to be placed on white bread. Try it on rice cakes, spelt bread, a whole wheat English muffin or if you dare in a tortilla! Other sandwich ideas include tomato and cheese, egg salad, or real chicken breast meat and cheese. Protein does not need to be contained in a sandwich, try protein by itself as yogurt, tofu cubes, bean and cheese mini burritos, or nuts.

Complex carbohydrates are just as important as protein. Since kids are rapidly growing this is not a time to put them on a low carbohydrate diet. Whole grains are better than white flours, since the white flour has been processed more than the whole grains. Fruits and veggies are also complex carbohydrates. For younger kids try dressing up fruits and veggies by cutting them in different shapes. Explore the produce section with your children and get them involved in choosing the fruits and veggies they want to eat. Add fresh hummus to their lunch so they can dip their veggies into something. Consider the "Dirty Dozen" when buying your fruits and veggies too.

Just as important the food our children eat is what they drink. Water is always the best option, no sugar there, however it can be difficult to get kids to drink it. Try adding fruit (berries, orange even) or even a small amount of 100% fruit juice. These can help make water more appealing, even to us!

These same rules apply to you when you are packing a lunch for yourself at work. My husband and I have started putting 4 dishes out when we are serving up dinner, 2 plates for dinner and 2 containers for tomorrow's lunch. It helps discipline us and control portions.

Ingredients:

1 can Black beans, Pinto beans or Re-fried beans seasoned with Taco mix and warmed in small sauce pan OR 3/4 lb pan cooked, bbq'ed or roasted chicken breast seasoned with Taco mix then shredded.

1packaged Taco mix, or lookup a recipe on-line

1 cup shredded Cheddar cheese or Pepper Jack (not a solid cup!)

1big handful of packaged greens

1/2 cup guacamole, OR1 regular small avocado sliced

1/2 cup pico de gallo salsa or diced tomato

1/2 cup onion, chopped

4 8 to 12 inch tortillas

Instructions:

Pour out your beans in a sauce pan, add your desired Taco mix, and warm until hot. No need to boil them. Or if you are cooking meat, season, put some olive oil in a skillet, warm the skillet, and brown chicken, cooking thoroughly.

While the protein is warming up grate cheese until you have approximately a cup of shredded cheese, and place aside. Scoop out half an avocado with a spoon, and slice, set aside. Dice enough tomato for approximately a 1/2 cup. Now cut the root end off an onion, cut in half length wise. Peel the paper off the side you are going to cut, and cut ribs into the onion longitudinally so you can quickly chop the onion now longitudinal.

Warm tortillas on a plate in the oven, then place greens onto the tortilla. Place cheese next followed by the beans or shredded meat on top of the cheese. Now just add the rest of the items as desired.

This can be good for a two person family to make lunches for the next day. But can easily be doubled for a family of four. 4 servings will take approximately 20 to 30 minutes to prepare and serve depending on how fast you cook. No more than an additional 10 minutes for serving 4 people and making their lunches for the next day. It is recommended that assembly all meals (including the lunches for the next day) at the same time.