No matter how much you love to prepare fabulous, healthy meals for your family, there will always be days where you just can’t pull it off. But whether it’s an unexpected crisis at work or simply a case of forgetting to remove the casserole from your freezer, we’ve got you covered.

With the following simple and semi-homemade meal suggestions, you can have a delicious (and nutritious) dinner on the table in 15 minutes or less.

1. Rotisserie Chicken

A rotisserie chicken — which you can pick up anywhere from Walmart to Whole Foods — is a busy parent’s best friend. The serving options are endless, but when time is at a premium, simply shred the chicken and serve it with whole grain rolls and barbecue or buffalo sauce.

Picky eaters can eat their chicken plain, while family members with more adventurous palates can build their own sandwiches. Include toppings like pickles, lettuce, tomatoes, or ranch dressing if you have them on hand.

Suggested sides: Frozen vegetables, pierogies, 2-minute cole slaw.

2. Mexican Pizza

Spread refried beans on soft tortillas or crunchy tostada shells, then top with shredded cheese and salsa and bake until heated through. Serve with sour cream, avocado slices, and diced tomato.

Suggested sides: Corn and black bean salad, orange slices, strawberries and bananas topped with vanilla yogurt.

3. French Dip Sandwiches

Pile deli roast beef and swiss cheese on hard rolls or French bread, and broil until cheese is melted and bread is toasted. Serve with au jus. If you don’t like roast beef, try a similar variation by piling deli-roasted turkey breast on toast slices and topping with heated gravy. Eat with a fork and knife.

Suggested sides: Steamed green beans, raw vegetables, Yakisoba 4-minute stir-fry noodles.

4. Omelettes

Serve omelettes for dinner and you’ll take care of two things at once — your family will have a nutritious meal and you will get to use up all the leftovers in your fridge. Experiment with unique flavor combinations — spinach, red peppers, kalamata olives, and feta cheese elevate the simple omelette to a culinary delight.

Suggested sides: Fast Pan-Fried Potatoes, toasted whole-grain English muffins, fruit salad.

5. 15-Minute Tortellini Soup

Add fresh vegetables and refrigerated tortellini to your favorite chicken stock or broth for a hearty and satisfying soup that’s ready in minutes.

Suggested sides: Whole grain dinner rolls, spinach salad with cranberries.

6. Self-Serve Salad Bar

Start with a bowl of salad greens, and let family members build their own salad from a self-serve salad buffet. Be sure to offer a variety of proteins, grains, and fruits/vegetables.

• Include protein sources like leftover chicken, steak, or tofu. Canned tuna or salmon, hard-boiled eggs, and kidney beans or chickpeas are also excellent sources of protein.
• Serve plenty of vegetables — shredded carrots, diced celery, peppers, cherry tomatoes, beets, broccoli, and cauliflower are all family-friendly choices.
• Don’t forget fruits! Strawberries, pears, grapes, and orange slices add a sweet twist to salads. Dried cranberries or figs are also delicious.
• Nuts, seeds, croutons, and various cheeses can add extra flavor (and nutrition).
• Quinoa, couscous, or brown rice can be be used on top of or in place of greens — it’s a great way to incorporate whole grains (and use up leftovers).
• Remember, children don’t need to eat a traditional salad to get a healthy meal — try letting them mix and match their favorite grains, proteins, fruits/veggies, and dips or dressings in a muffin tin for an easy and creative meal they’re sure to love.

by Alyssa Chirco with Parenting Squad

Alyssa Chirco is a freelance writer, parenting blogger, and mother of two from St. Louis. She has a degree in English Literature and Film and Media Studies. She spends her days playing Legos, diffusing sibling rivalry and hoping her house will magically clean itself if she ignores it long enough. And no, she does not believe she is wasting her education.

According to a report by America’s Promise Alliance, 1 in 4 public school students in the U.S. drops out of high school. However, numerous studies have shown that when parents are involved in their child’s education, that child is more successful not only in school, but in her career and life as well. Not only does she earn higher grades, she also has a more positive outlook on school. Getting more involved in your child’s education isn’t complicated. All it takes is a bit of your time.

1. Start Young

When your child is still young, talk openly about education and school – even college. Speaking about school casually and without pressure helps children understand that education is a normal, happy, and expected part of life.

2. Foster Her Talents

Our children each have a talent and areas of study that interest them more than others. When you notice that your child is interested in a particular subject, try and nurture that curiosity. Allow her to be involved in activities, events, part-time jobs, classes, and research on the topic that intrigues her. Those of us who are able to turn our talents and gifts into a career are usually happier and more successful.

3. Help With Homework

Don’t assume your child is doing her homework or doesn’t need or want your help. Sit down with her while she does her homework. Ask her if she has any questions. Make sure she isn’t feeling frustrated, or isn’t skipping out on assignments or procrastinating. Teach her not to give up. Be on top of her schoolwork so that you can ensure she doesn’t get left behind.

4. Talk to the Teachers

Take the time to meet your child’s teachers. Talk to them about how your child is performing in school and any areas of concern the teachers may have. Having an open line of communicationbetween you and your child’s teachers will contribute to her success.

5. Be Present

Even if your child denies your request to help with homework, make sure she knows that you are there if she needs you. Talk to her about her day at school and ask questions. The more you know, the more you are able to guide and help her.

6. Get Involved in School Activities

Students who are involved in extracurricular groups at school have a more positive outlook on school in general. Plus, being involved in activities that she enjoys will help build her self-esteem and may help her narrow down a course of study for college.

7. Join the PTA

The Parent-Teacher Association is a group of families, students, teachers, administrators, and community leaders who come together to advocate for students and help ensure educational success. The National PTA is the oldest and largest child advocacy group in the world and you can be a part of it. Being a PTA member will allow you to be aware of what is happening at your child’s school, create a network of fellow parents, foster change in the school, and gain access to valuable resources.

8. Talk About Career Options

When your child is in high school, talk to her about what fields of study interest her the most and what careers she is drawn to. Discuss her goals and the steps she will have to take in order to meet those goals. Help her make the connection between a good education, solid grades and test scores, and a successful future.

We know that parental involvement makes a big difference in a child’s success in school and life. As a parent, do everything you can to participate in your child’s education, support their dreams, and guide them on the path to success. You can also help their school by voting for your favorite school and district in the Dream School Challenge sweepstakes from Lifetime Televison’s The Balancing Act.

Based on newsletter, “Cool Tools for 21st Century Dream Schools: From Playground to Capitol Hill.”

by Nancy Flanders

Nancy is a full-time mom and part-time writer to two little girls, one who has cystic fibrosis. She is a fundraiser, hospital advisory board member, contributing editor for parentingsquad.com, and contributor for several publications.

On many days, it probably feels as though you could put a taxi light on the top of your car and start the meter running. Realistically, since the faces in the backseat are your kids, it’s unlikely that you’ll ever be paid a fare. Shuttling kids to and from club activities, sports, and play dates can leave you and your car looking haggard. If you’d like a calmer commute, read on for 5 tips on conquering car clutter.

1. Establish rules about food and drink

Clutter can certainly be annoying, but finding bits of apples or handfuls of chips shoved between the seats can be downright gross. Establish clear rules about what can and can’t be eaten in the car. Since it’s not healthy for anyone to always eat on the go, try to minimize snacking in the car. If you can allow even a few extra minutes for the commute, you may have time to offer a portable snack at your child’s destination (soccer field, play date, etc). For times when it simply can’t be avoided, minimize mess by allowing only water (in water bottles) for drinks, and storing snacks in reusable plastic containers.
2. Provide extra backseat storage

The pockets on the back of some driver and passenger seats often become a black hole for toys, pencils, books, and snacks. Keep these items contained by providing each child with a pocketed organizer that hangs in front of them. Encourage them to store all of their treasures in those pockets for safe keeping.
3. Store sports gear efficiently

There is nothing that can sour your commute like the smell of dirty soccer socks. If you have room, provide bins or laundry sacks for dirty sports equipment. Ensure that the bins/sacks are emptied every night. Maintaining a separate bin for dirty and clean can help lessen last minute scrambles. For more sports solutions, check out Lifetime Television’s The Balancing Act; they’re featuring on-the-go organizing solutions by Cequent Consumer Products.

4. Maintain an emergency kit

This bin (or bag) should have a first aid kit and any basic supplies needed for your child’s activity. If you’ve got a soccer or football player, stash extra mouth-guards and socks. A theater or ballet star? Stock the kit with extra tights, hair pins, and shoe ties.
5. Schedule weekly clean-up

The best way to control clutter on the go is to ensure that it never gets out of hand. Schedule a weekly clean-up and clean-out time that involves your kids. Make sure that they empty their backseat pockets, and sort through their sports items. It may be helpful to create a checklist for this process, allowing you to properly restock emergency kit items, and reminding you to check between the seats.

Despite New Year’s resolutions and the like, January and February lull us back into our hibernation with snow and cold weather, impeding change in habits and lifestyles. Or we’re so busy that all our good intentions are put on the backburner right next to the comfort food. But even the busiest of families should be able to take a few steps towards better health. Here are a few almost painless tips.

Sleep!

According to the American Council on Exercise, we still need our sleep! Sleep deprivation directly affects our health and well-being. We heal faster, lose weight better, and our brains function better with more of it. Burning the midnight oil to meet deadlines can work every once in awhile, but as a habit it’s not doing anything for us.

All of us need sleep. Not just the kids. Do a sleep survey this week and count how many hours you are getting each night. More than likely you are not getting the full eight, and other members of your household aren’t either. What could help?

• WebMD recommends cutting off all caffeinated beverages four to six hours before bedtime. Consider cutting off food and beverages at suppertime.
• Limit the time spent vegging out in front of the television. Save TV for the weekends or just watch the shows you truly enjoy. What you watch could be impeding your sleep.
• Have set bedtimes for the whole family. Kids in bed at 8-9 depending on ages and homework. Adults in bed by 11 p.m. This way, adults still get the alone time and kids get full sleep.
• Bring back meditation, yoga, herbal tea, and baths!

Work on your general fitness.

We cart our kids to any number of activities so that they remain active and get the exercise we need, but what do parents do when they take their kids to T-ball practice or gymnastics? They sit and watch, of course. Parents need to take their own fitness seriously — even when it seems like it doesn’t fit into the schedule.

1. Walk more
Take the opportunity to walk as much as possible. Instead of sitting in the stands, why not power walk the perimeter of the park while the kids are drilling? And there’s always the option to take the stairs instead of the elevator. Really incorporate it into the day in little bits.

2. Do short workouts
So you don’t have time for a half hour/hour workout — make it happen through out the day. Do arm rotations and stretches when you’re at your computer, some yoga stretches when you get out of bed and before you go to bed, and walk, walk, walk. Ten minutes here and there throughout the day add up to good fitness practices.

Deal with stress.

A big reason people don’t get enough sleep and have no time for fitness is being stressed out. They are all interconnected. Find positive ways to deal with stress. (Getting sleep and more fitness help.)

1. Write it out
What are you stressed about? Write it out on paper or on the computer. No one need ever see your words. If you are working on something for work and staring at a blank screen, odds are there’s something blocking you from finishing. What is it? Write it out. Crumple up that paper afterwards and feel better.

2. Talk it out
Not a writer? Talk it out! Even if it is just to the mirror. Scream it out if need be. What’s troubling you? Don’t let it fester inside. Get it out.

3. Stay positive
Most likely, whatever is stressing you out is not the end of the world and you probably have good company. While there are legitimate times to be worried about impending doom, most of the time we should try to focus on solutions instead of the negativity. What’s the worst case scenario? Tell it to yourself. Walk back from there. What are the solutions? Keep them in focus.

It’s all about striking a balance.

By Rhonda Franz with parentingsquad.com

Dark chocolate is receiving accolades the medical community and researchers who continue to discover possible health benefits of limited consumption of dark chocolate.

It is yummy news for families.

Healthy Chocolate

Dark Chocolate is Healthy Chocolate. The online doctors say so at WebMD. It’s good for blood pressure, and contains lots of antioxidents to help fight heart disease—contributing to cardiovascular health.

Only certain types of chocolate are considered healthy, or so says the Cleveland Clinic with Heart-Healthy Benefits of Chocolate Unveiled. Again, antioxidants are given credit, but candy bars and other forms of milk chocolate have less of the healthy ingredients with all of that processing. Stay away from regular use of candy bars, and milk chocolate candy, and stick with about 1 oz of dark chocolate a few times each week.

Dr. Andrew Weil suggests dark chocolate as a great gift for Moms for Mother’s Day, noting that its polyphenols may help with proper cholesterol levels, as well as possibly lowering the risk for pre-eclampsia. For the best quality, the good doctor recommends imported chocolates:

“If your mother enjoys chocolate, go ahead and give some for Mother’s Day, not candies or truffles, but bars of the good stuff – dark chocolate imported from Belgium, France, Italy, or Venezuela is so richly delicious that  a single piece as a snack or after-dinner treat will be more than satisfying.”

Dr. Weil also includes small amounts of dark chocolate in his Anti-Inflammatory Food Pyramid.

Dark Chocolate Recipes

Chocolate Nut Bark: all you need are nuts, and bittersweet or semisweet chocolate chips

Chocolate Fondue: Yummy, yummy dip for pineapples and strawberries

Dark Chocolate Cake: This one gets great ratings from over 1,000 users at AllRecipes.

Dark chocolate as part of a healthy diet

Delicious ideas for dark chocolate snacks and treats:

• A small square of dark chocolate with fruit or crackers
• Dark chocolate chunks in whole grain breakfast muffins
• A piece of dark chocolate bar with a glass of milk
• Dark chocolate chips or chunks as an alternative to milk chocolate chips in cookies
• Dark chocolate shavings with fruit or yogurt

Need a few new ideas for after-school snacks for your hungry crew? And you? Here are a few to keep stomachs in your family satisfied.

1. Hummus

Made with healthy chickpeas, hummus can be used as a sandwich spread, a vegetable dip, or as a topping for chips and crackers. It’s also the perfect consistency for babies learning to eat from a spoon.

2. Popcorn

Use air-popped or stove-popped. This way, children get the fiber benefits — minus extra butter and preservatives — while enjoying the crunch. A few cups of air-popped popcorn contains very few calories.

3. Whole grain crackers

These have become more of a commonplace on supermarket shelves, and can be purchased in bulk at some membership club stores. Serve alone or with nut butter spread on top.

4. Croutons

These crunchy pieces of toasted bread come in large sizes — perfect for small hands. Mix them with fruit, or carrot and celery sticks for a crunchy snack. Rothbury Farms makes organic croutons in a variety of seasonings — including whole grain. Lifetime Television’s The Balancing Act recently featured Rothbury Farms with all kinds of uses for croutons in cooking.

5. Granola

A delicious choice served with sprinkling of dried fruits. Cook up large batches and freeze on a cookie sheet, and then transfer to a freezer storage bag. Do watch the serving sizes. Granola has healthy oats and nuts, but tends contains quite a bit of sugar. You can control the portion by making your own.

6. Dried vegetables

You can dry these yourself with an oven or food dehydrator, or purchase them in packages at most grocery stores. These are a great alternative to chips, and just might entice your children to try something green.

7. Salsa

Tomatoes, onions, garlic, peppers, spices: salsa’s main ingredients contain lots of health benefits. Serve with a limited number of chips or use multigrain crackers (see above). Salsa can also be added to hummus and used as a dip with a Mexican food meal.

As women, we spend our lives in the constant pursuit of balance — and the resulting struggle to meet the demands of career and family can be exhausting. If we aren’t careful, our energy levels can easily become depleted. Feeling tired, sluggish, and unproductive? Check out these five energy-boosting tricks that can get you back on track today!

1. Take a break

Low energy levels are often the result of simply being overworked. If you have the option, take a vacation day! Spend the entire day relaxing, doing whatever you want to do. Don’t have the luxury of taking a mini-vacation? Look for ways to build small breaks into your daily routine. Closing your eyes, clearing your mind, and breathing deeply for even 3-5 minutes can help you regain your focus and productivity.

2. Address sources of stress and anxiety on a routine basis

Mental stress can easily drain your physical energy. Instead of ignoring stressful situations and relationships, address these issues immediately and then move on. Once you’ve eliminated unpleasant thoughts from your mind, you’ll feel more relaxed and be able to focus more clearly on important tasks at hand.

If the stress and anxiety in your life is unavoidable, look for ways to minimize it. Exercise, meditation, massage, and aromatherapy have all been proven to reduce stress and boost energy. The simple act of smelling lavender is thought to increase your alertness, and studies have shown that massage can reduce levels of the stress hormone, cortisol, in the body.

3. Don’t underestimate the power of good nutrition

Sodas, candy bars, and that bottomless cup of coffee may give you a quick jolt of energy, but they can all make you feel worse in the long run. Focus instead on consuming whole grains and complex carbohydrates that are high in protein and fiber and low on the glycemic index in order to keep your energy levels steady throughout the day.

For a quick pick-me-up, a handful of nuts makes a great snack. Cashews, almonds, and hazelnuts are especially high in magnesium, a mineral that boosts your metabolism and helps you feel more energetic. Also make sure that you are drinking at least eight glasses of water every day. If you aren’t, the cause of your fatigue may be simple dehydration.

4. Use supplements

When you find yourself feeling tired and lethargic on a routine basis, consider having a blood test done to determine if your thyroid is functioning properly, or if you have a vitamin deficiency. You might also consider taking a vitamin supplement, which can boost your energy significantly.

Liquid vitamins, such as the Passion 4 Life brand recently featured on Lifetime Television’s The Balancing Act, are said to be more easily absorbed into your system than those in pill form, and they are definitely easier to take as well. Adding a capful of a supplement like Passion 4 Life to your morning orange juice or smoothie is a great way to boost your energy — and to sneak vitamins into your kids as well!

5. Find your purpose and live your passion

Passion is key when it comes to feeling energetic and enthusiastic, and it’s never too late to find yours. Enroll in a class, find a hobby, or even change careers — it doesn’t matter what you do, but it does matter that you enjoy doing it. When you’re working towards meaningful goals and fulfilling a purpose that is truly important to you, you’re more likely to find the energy to make things happen!

By Alyssa Chirco