Month: March 2020

Meal Prep for Busy Times

It is possible to plan and eat nutritious meals and snacks during busy times. When it comes to planning, preparing and serving meals, one size never fits all.  However, the planning process can be helpful for everyone. What are some things that you need to take into consideration for menu planning? How many people are you serving? Are there any specific dietary needs?  Where will you be serving the meals (at the table, on the go, etc.)? What does your schedule look like?

A few reminders:

You don’t need to be a gourmet chef nor do you need to spend the whole day in the kitchen to eat a healthy meal or snack. If you want to brush up on some basic kitchen skills, Utah has a series of “Create Better Health” instructions for creating your own basic types of meals such as Create a Pizza or Create a Stir Fry. The Canned Food Alliance has a chart to show how “Just Add One” additional ingredient to popular dishes can add nutrition, value, convenience and taste. Obviously they are sharing about canned food but the same concept can be used for frozen and fresh foods as well. For example, once spring arrives, I am happy to “just add one” fresh herbs like chopped chives to garnish to our dishes to add taste and make them look gourmet.

  • Create a two-week menu plan. Although my example isn’t the same as day-to-day plans at home, it dawned on me a few years ago that I can use the same meal plan, cooler packing list and shelf stable ingredients for all our camping trips. Sure, it’s the same meals but we only camp a couple times of year so not only does no one mind the same menu, they actually look forward to those favorite camp meals. I have also brought a few of those menus “home” by adding foil pack meals on the grill to our regular household summer menu plan. (see Grill below)
  • Keep your plan, ingredients and favorite kitchen and travel tools (for on-the-go meals) easily accessible.

Food Preparation and Planning Ideas

Basic Back Ups

What are some meals you can pull together in ten minutes or less? You probably already have some ideals that work for you. These are the examples of shelf stable food that you keep on hand for those times to text or ask “whoever is home first” to pull together quickly. One example: 3 can chili + crackers + cheese + dried fruit. These ingredients (other than cheese) can be stored together on a shelf. Need some additional ideas for easy, quick meals? Try these Top 10 Ideas for 10 Minute Dinners. 

If you have it, use it!

Having different kitchen appliances can offer some advantages but that doesn’t mean that you need any new equipment. What kitchen appliances or tools do you already own that can help make meal preparation easier?

  • Grill. Make up foil packets of your favorite protein and vegetables.
  • Waffle Maker. As the author of this Grilled Cheese Wafflewich (sandwich) pointed out, “I don’t really want to buy a sandwich press – I already have too many kitchen appliances.”

Food Safety for Food on the Go

A few tips about meals that aren’t eaten in the house. These might be meals that individuals take to work or school or they might be meals like picnics or dinner on the run. Some food is safe without a cold source like whole fruits and vegetables, dried fruits and vegetables, hard cheese, canned meat and fish, breads, crackers and chips, peanut butter, jelly, mustard, and pickles.

The Two-Hour Rule. Foods should not sit at room temperature for more than two hours.

The following tips on keeping cold foods cold and hot foods hot are from the Food Safety and Inspection Service, USDA. Freezing sandwiches helps them stay cold. For best quality add mayonnaise, lettuce, or tomatoes later (they don’t freeze well)

The following tips are for individual lunch bags verses a large cooler:

  • Insulated, soft-sided lunch boxes or bags are best for keeping food cold, but pack at least two ice sources with perishable food in any type of lunch bag or box you use.
  • To keep lunches cold away from home, include at least two cold sources.
  • You can use two frozen gel packs (not smaller than 5×3-inches each) or combine a frozen gel pack with a frozen juice box or frozen bottle of water. Freeze gel packs or drinks overnight.
  • When packing, place frozen items on top and bottom of the perishable food items to keep them cold.
  • If there’s a refrigerator available, place your insulated bag in the refrigerator and leave the lid or bag open so that cold air can keep the food cold.

Use an insulated container to keep food like soup, chili, and stew hot. Fill the container with boiling water, let stand for a few minutes, empty, and then put in the piping hot food. Keep the insulated container closed until mealtime to keep the food hot — 140 °F (73.9 °C) or above.

Handwashing

Ideal conditions: wash hands with warm water and soap, lather and scrub hands and fingers for at least 20 seconds before and after handling food, after using the bathroom, changing diapers, and handling pets.

If running water is not accessible:

Cleaning and Sanitizing, handout and research on using common bleach, vinegar and hydrogen peroxide to sanitize kitchen surfaces.

Recipes

While the busiest times might not be the best times to try out new recipes, these are just a few examples of websites that share recipes that are easy, nutritious, tasty, and economical:

Additional Resources from Ohio State University Extension, Family and Consumer Sciences

Message to Future Self blog post describes, “Planning this way allows me to see which days should be a slow cooker meal, which evenings we can cook together in the kitchen, and which nights are going to be a creative use of leftovers” and shares links to templates and menu idea inspirations.

Sometimes busy times are also stressful times. By eating a healthier diet we may reduce our risk of chronic inflammation and diseases.

Thank you also to Amanda Bohlen for her 2018,  Stress Less with Meal Prep. Count CALM Down for the Holidays Challenge Week 3 Message 1, Live Healthy Live Well, Ohio State University Extension.

Reviewing Annual Work Goals

I just celebrated my work anniversary on March first! Although this list of broad list of goals is not new, I wanted to put them down in writing.

  1. Be mindful.
  2. Be prepared.
  3. Be intentional.
  4. Clearly communicate emotions.
  5. Keep striving for high ideals.

Be mindful.  An established definition of mindfulness comes from John Kabat-Zinn: “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally”. Employers have been encouraged to offer mindfulness exercises through worksite wellness programs as one way to reduce absences and increase productivity among staff. In addition, there are personal benefits to practicing mindfulness. The Extension employee who practices mindfulness is better prepared to react in a positive way to daily changes and challenges on the job as well as to boost the enjoyment of the successes and highlights of their career.

“The practice of mindfulness will help you handle daily changes and challenges”…. and boost the enjoyment of the successes and highlights! I use mindfulness to help remind myself to breathe, focus, increase gratitude, decrease judgments and work from an asset based approach.

Be prepared.  I know this sounds like the Scouts motto but it’s a good goal for Extension staff.  Although flexibility is important for an Extension Educator, flexibility is a great second step to a well-prepared program. In addition, I have learned from previous colleagues that “unprep” time is just as important as “prep” time for classes. It takes time to unpack bags, restock handouts, input evaluations and return emails to participants about questions not answered during class. I’m not very good at scheduling unprep time.

Plan the work. Work the plan. ~ Paraphrased from Margaret Thatcher

Be intentional. First, be intentional with words, especially in public settings. Don’t default to acronyms or people’s first names when anyone in the group might be struggling to keep up with the information. Make it easy to follow up with contact information, links to specific articles or research. In addition to being intentional with words, adopt the five elements of brave space: Controversy with civility, Own your intentions and your impact, Challenge by choice, Respect and No attacks (Aroa & Clemens, 2013).

The National Council on Family Relations listed skills and knowledge needed for healthy family functioning.  They are also valuable in the workplace:

  • strong communication skills
  • knowledge of typical human development
  • good decision-making skills, positive self-esteem
  • healthy interpersonal relationships

I benefit from the work of my professional organizations and continued professional development. I use what I learn to strengthen my work. In 2020 when information is all around us, 24/7, I need to be intentional to take the time to read and use the information from my professional organizations and colleagues. As a Certified Family Life Educator, I am intentional about using an educational, preventative and strengths-based approach to support and empower individuals and families.

Clearly communicate emotions. This summary is from Understanding Your Emotions for Teen Health: “All emotions tell us something about ourselves and our situation. But sometimes we find it hard to accept what we feel. We might judge ourselves for feeling a certain way, like if we feel jealous, for example. But instead of thinking we shouldn’t feel that way, it’s better to notice how we actually feel.” Emotions, whether we label them as good or bad, are part of the human experience.

One we notice how we actually feel, it can be challenging to share with others, especially when experiencing strong emotions. The following description and example is taken from Manage Your Money, Ohio State University Extension, Lesson One: The Three Parts of an I-Message

  1. “I feel …” Make a clear statement of how you feel. (note, name your emotion, not what you are thinking)
  2. “When (this happens) …” Name specific behavior that caused you to feel that way.
  3. “Because …” Say why the behavior or event is upsetting.

 Instead of a “you-message” that tends to reflect blame and criticism, the “I-Messages” focus on specific examples. Instead of: “You never record the amounts of checks you write.” Try this: “I feel frustrated when we have to pay an overdraft fee from our checking account when [because] we don’t have enough money to cover the automatic bill payment for the utility company.”  (Manage Your Money)

I would like to add an additional statement and reminder.

Additional Statement: Feel free to add a fourth statement after the three part I-Message: “What I need is …” State what you need.

Reminder: Although this is a helpful communication framework to use when upset, it can also be used for positive feelings or emotions. For example, “I feel optimistic for our statewide FCS program when I hear about the good work and programs that my FCS county colleagues are offering across the state because it gives me inspiration. What I need is to keep up communication on this type of information on a regular basis.”

Keep striving for high ideals.

“I believe in my own work and in the opportunity I have to make my life useful to humanity. Because I believe these things, I am an Extension professional”. Extension Professional’s Creed

“I accept the opportunity to empower individuals, families and communities to meet their needs and goals through a learning partnership”. The National Extension Association of Family and Consumer Sciences Creed.

“Keep interest in your own career, however humble; it is a real possession in the changing fortunes of time… Exercise caution in your business affairs, for the world is full of trickery. But let this not blind to you what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism …” from Desiderata by Max Ehrmann (1927).

Keep striving for high ideals. And surround yourself with heroes.