Meal Plans, Recipe, Wellness

7-Day Personalized Meal Plans Now Available

I am excited to announce that Fox Valley Nutrition Consulting will now offer 7-day personalized meal plans, complete with recipes and shopping lists. A short email consultation with a registered dietitian is required to be sure your meal plan meets your needs. You can expect delicious recipes with your health in mind.

A meal plan can be created with or without a full nutrition consultation. If you have specific medical concerns, a full consultation may be recommended to you.

Having a plan makes behavior changes happen! Schedule a 15-minute email consult on our appointment page to get started at :

https://foxvalleynutritionconsulting.com/home/services/

In the meantime, check out the free 1-Day Meal Plan below- Enjoy!

Meal Plans, Reset, Wellness

30 Day Reset

I am thrilled to partner with Smith PT and Running Academy to bring this amazing program to you this January!  Start 2021 with a RESET.  If you are continuing your workout journey, restarting it after a crazy 2020, or starting on a new adventure, this program is right for you! Join your guides (a registered dietitian nutritionist (ME!), 2 licensed physical therapists, and a certified personal trainer), as well as people from across the country to reset your nutrition and the role of exercise in your life.

We meet virtually each Sunday (recorded for those unable to attend) where we will discuss new topics related to health and wellness, distribute weekly meal plans with recipes and grocery lists, review proper exercise techniques, and provide support and encouragement in a group setting to keep you motivated. All participants will be part of a private Facebook group for even more accountability.

The meal plans are full of delicious recipes aimed to promote wellness and full of essential nutrients. The meal plans are also realistic, with convenience in mind- but you will be required to do some cooking!

This event kicks off on Sunday, January 3rd at 4:00 pm with a virtual event to meet your accountability partners and guides.  This one-hour meeting will be recorded for those that are unable to attend. Important information regarding your nutrition and workout plans will be given and the goals of all participants will be reviewed.

Sign up here today! We can’t wait to get started!

Rachael

kids, Lunch, Meal Plans

Back to School Lunch Tips

As I am sure you do, I am having mixed feelings about school starting up again here soon.  I am eager for a little more structure to our days but I am not looking forward to the constant running around.  Back to school means back to packing lunches…not my favorite task by any means.  My kids are not huge sandwich eaters, so I am always looking for new ideas that provide healthy but tasty meals that can be eaten in the short 20 minute lunch period.  Here is some inspiration for you!

  • Use “bento box” style lunch containers.  These worked great for us last year.  One box, all the food.  This is not so good if you want to send something hot, like soup or pasta though.
  • Use a thermos to send hot soup, pasta, rice, etc.  It is a nice change of pace and hey, maybe you can send leftovers from the night before!  I boil hot water and fill the thermos and cover.  I heat up the food.  I empty the thermos of hot water and add the hot food.  I think this helps keep the food warmer longer.
  • Try a homemade “lunchable”  Cut up your own cheese, veggies, meat and send with some whole wheat crackers, like triscuits.  Besides being a healthier cracker, they do not break as easily as other crackers!
  • Wraps are a hit and so easy.  Use a whole wheat tortilla and fill with veggies, meat, and cheese.  Roll up and slice into smaller pieces.
  • Raw veggies with dip or hummus are a great addition to lunches.
  • When sending fruit, think ahead.  Younger kids may have a hard time or spend a long time peeling fruit.  Send cut up and ready to eat.
  • I always recommend sending water to drink.  Kids can fill up on their food, not beverages.
  • Popcorn and rice cakes are crunchy and healthy side options.
  • Send non-lunch food.  Breakfast food is fun- send cereal!
  • I love granola bars in the lunchbox.  Try Homemade Granola Bar Recipe
  • Pasta salad or a grain salad can be a way to get in veggies and protein.
  • Don’t forget to send any utensils they may need.
  • Keep the food cool with ice packs!  Also if sending a water bottle, freeze it the night before and it can defrost in the lunchbox, keeping food cool.

 

These are just a few quick tips and ideas.  Watch for more as the school year goes on!

Cheers,

Rachael

Family Feeding, Food Allergy, Health, Meal Plans

Family Style Eating with Food Allergies, part 1

I wanted to write a little about being a parent of food allergic kids.  The challenges are real and daily.  Our view of food changes from being something life-giving to something that can take a life away.  We can become overwhelmed in worry- so many what-ifs.  Once you begin feeling more in control and understand the allergy and all the precautions necessary, you start to feel more capable.  You still worry but you know that you have this figured out.  But sometimes, by trying to be so safe, we restrict our children’s meals too much and the chance for nutrient deficiency arises. As a dietitian, I am always stressing family style eating and not catering to certain family members by making them special meals.  I truly, truly believe in this approach.  I have, however, struggled with it on a personal level with my own children.  It is quite difficult to make a meal that everyone can eat here because of the variety of food allergies.  No two kids have the same allergies in our house.  Don’t get me wrong, there are meals that are totally allergy free for us but we are definitely limited.  So how do I walk that fine line between catering and providing wholesome meals for everyone?

I think two practices really help us- meal planning and family style meals.  When I spend the time to plan out our meals in advance, I can be strategic.  I can look at the week as a whole and spread out various proteins and side dishes.  This prevents us from eating the same meals over and over as well.  After doing this for years, I really know which meals will have leftovers.  I used to plan out seven new meals a week.  I quickly learned that a lot of food waste happens that way.  I plan for at least two nights of leftovers a week.

By serving our meals family-style, I am able to have various food choices on the table.  If one of the children is allergic to a dish being offered, she can choose something else.  Now I understand this practice does not work for all families.  Depending on the age of the child and the severity of the allergy, you may not even allow the food allergen in your home at all.  We are able to keep some of the foods in the home, not all though.

So what is catering and why is it a bad thing?  Catering is making a specific food or foods for a family member because you know they will eat it.  It allows them to eat something different than the rest of the family.  This happens a lot in families, not just families with food allergies.  Kids put up a fight about the dinner being served and the parent gives in and serves them their own meal.  Over time, children learn to demand foods and resist trying new ones.  Food allergy families can fall into this trap more easily because of the limited diet.  While it can prove to be even more difficult for these families to provide wholesome meals that everyone can enjoy, it is important to do so.  People with food allergies are already at risk for consuming a diet is nutritionally inadequate.  By not offering a variety of safe foods, the risk becomes greater.

As a food allergy parent myself, I challenge you to try new meals with your family.  It may take time to see acceptance, but that is ok.  Keep offering new, healthful, and safe foods.  Not that there is anything wrong with serving family favorites as well.  Adding variety, even slowly, will increase the nutrient consumption and you will see new meals become favorites.

Stay tuned for my next post which will delve more into how to serve family-style dinners for food allergy families.

Cheers,

Rachael