Busy days can lead to frustration when it comes to making dinner. Who has time to fix a meal when they don’t get home until 6pm or later? Better yet, who feels like cooking a meal after a hard day’s work? So, what’s a girl to do in order to avoid frozen dinners or worse yet, fast food? Use your weekends off to prepare all your meals for the upcoming week.
We’ve all been there at least once and if you’re like me, more times than we wish to admit. We go to the grocery store and spend a ton of money so that there will be food in the house. We then make a promise to cook each and every night since the food is already there and ready to be consumed.
But, guess what happens? I come home from work late and I am tired. Everyone else is tired from work and school and no one wants to cook. It falls on me to cook so I suggest that we order take-out food. We spend twenty or thirty dollars on food for one meal when we have a freezer full of food. Have you been there, too? Not a very good choice when we’re trying hard to save money, right?
One way I’ve found to stop this endless cycle is to pick one day on the weekend and have a cooking party. Yes, you read that right – a cooking party. I make a menu for the week and thaw out the food on Friday. Then, on Saturday morning I get to work. The kids can help me if they choose and when they do, they get a say in what we will be eating.
For your weekend cooking party, decide on the menu early. This ensures that everything needed is present and accounted for. Start with the meats. They will take the longest to cook so get that going and try to have a variety so you’re not bored with the same meats all week long.
Side dishes should be prepared, too. It seems like such a small thing to cook the main part of the meal and save the rest for later. What usually happens is no one feels like cooking anything. Avoid the drama by cooking everything at the same time.
Cooking that much food for later requires containers to hold it all. There are two ways this can be done. One way is to use containers that are large enough for each side dish and the main meat courses. Each day, take a meat and two sides out of the fridge and heat it up for dinner.
The second way gives the family a little more of a choice each day of what they want to eat. When the food cools (everything needs to cool before placing it in containers), have each person scoop what they want to eat into a serving container. Have one meat and two sides per container. In the absence of the family you can do it yourself. Label each with what is inside. During the week, everyone can pick from a variety of dinner combinations.
Each works, but it is up to you to decide which is better for your family. Cooking on the weekend saves time and money because you’ll be less tempted to go out when you’re tired from working all day. Not to mention, for once you’re sure to use the leftovers!
If your food makes more meals than you could eat in a week, freeze several of them for another time. Simply thaw each meal the day you plan to serve it. Yes, you will have to make an investment in dinner size containers, but it pays off the more you use them. Once you see how much stress you relieve and healthier your family is eating it will be well worth the initial cost.
We all know women and men are different creatures; some may even argue different species. We’ll leave that debate for another time and place. But, there is ample evidence that when it comes to nutritional makeup, the difference is highly defined.
A woman’s need for specific nutrients to fight diseases is now well documented thanks to many in-depth studies. The focus has narrowed to three nutrients that have been shown to greatly influence a woman’s health. These three nutrients are folic acid, iron, and fiber. Let’s take a look at the concerns with these nutritional elements.
Folic Acid
It is best to begin at the beginning – the beginning of life, that is. Since the US Center for Disease Control’s (CDC) mandatory folic acid fortification program went into effect in 1998, there has been a significant drop in NTD (neural tube birth defects) as well as the risk of early miscarriage due to folic acid deficiency.
However, even with the folic acid enriched rice, not even half of all women of childbearing age are consuming the recommended daily allowance of folic acid. Studies also show that even fewer women over 65 are consuming enough folic acid in their diet. The research indicates one reason recently may be the increasing number of women who are following a ‘low carb’ diet, effectively eliminating one very viable source of folic acid – rice.
Aside from pregnancy and the developing fetus, folic acid plays a role in the lifetime of a woman. Studies recently indicate that folic acid helps decrease the risk of stroke in women. Heart disease caused by high levels of homocysteine may also be helped by the addition of folic acid, which lowers blood homocystein levels. Recent research has also found a link between folic acid and the prevention of certain cancers, including ovarian cancer.
Iron
As many as one in five women of all ages, and half of all pregnant women in the US suffer from an iron deficiency. When the body does not get enough iron, it can not produce enough red blood cells. Hemoglobin is needed in ample supply for the pregnant woman to feed and support the fetus as it develops.
In women of all ages, a shortage of iron could cause anemia. It is a misconception that only women of childbearing age may suffer from an iron shortage. Women in every age group need to consume enough iron to produce red blood cells. Symptoms of anemia may include general weakness, fatigue, shortness of breath, confusion, inability to concentrate, and even shortness of breath.
Fiber
We know fiber is necessary for proper digestion, which helps reduce the risk of colon and other cancers. Now we also know that fiber is crucial for proper weight control.
People who eat a diet rich in whole grains (fiber) tend to have a lower BMI (body mass index) than people who eliminate grains from their diet. Having a lower BMI is not just about our figures; it’s about our health. A higher BMI has been linked to a higher risk of heart disease, high cholesterol, and diabetes.
Women tend to have a more difficult time than men consuming enough fiber. One reason may be that women are more likely to follow diets that eliminate many foods that are believed to be high in carbohydrates. When examining a low carb diet, one must remember that we need complex carbohydrates for a healthy diet. Eliminating ALL carbs is not good for us, nor will it result in lasting benefits. Whole grains are complex carbs, or ‘good’ carbs, and have a moderate glycemic index which may help control food cravings and sugar spikes.
So, what food can women eat to meet these three important nutritional essentials? The answer is simple:
Rice
A diet that includes plenty of enriched white rice along with brown rice provides these three building blocks that can otherwise be missing from a woman’s diet. Just a few servings a day of white and brown rice will meet the recommended allowance for folic acid, iron, and fiber. Rice is low in calories, has no fat, and is easily cooked and paired with a variety of healthy ingredients to suit every taste.
Rice is a complex carbohydrate so it fits into even a low-carb diet plan. There are many varieties of rice from which to choose, so you will never get tired of finding new recipes to make for yourself or your family.
Yes, women and men are different. But who knew even our nutritional needs were something to consider? Now that we know, I think it’s time we took our health seriously. Fill your pantry with the ‘superfood’ specially designed just for women – RICE!
In the last decade, we have become increasing aware of a condition called ‘gluten sensitivity.’ An organization called the National Foundation for Celiac Awareness (NFCA) has helped in spreading the word to the general public. Many consumers were unaware of this condition until they themselves, or someone they love, went through the arduous process of diagnosis.
Now, many consumers have found that a gluten-free diet is either essential to their health, or at least beneficial. According to the NFCA an estimated 3 million Americans have celiac disease, but this number is very likely much higher since a true diagnosis is still rare. Even without a diagnosis of celiac disease, it is estimated that over 20 million people are gluten sensitive to some degree.
But, let’s back up a little and start with a basic question; exactly what is gluten?
Gluten is the protein that forms the ‘glue’ which holds together foods such as bread, pasta, cakes, and cookies, and is most often found in wheat, barley, and rye. However, gluten is also found in surprising places such as salad dressings, mayonnaise, soy sauce, and some candies. Think about any foods which need to be emulsified, or held together, and you quite likely could find gluten. As you can see, for those who are sensitive or allergic to gluten, there are many foods to avoid.
Here is where we find hope. Yes, there is a grain that is gluten-free and the least allergic of all grains. It is a grain that is easy to cook, versatile enough to use in many recipes, is high in dietary fiber, nutrient dense, fat free, and packed with delicious goodness. That grain is rice.
Brown rice and enriched white rice can be an essential food in every pantry – even, and especially, for those with gluten sensitivity. Instead of feeling denied, people who need to avoid gluten can feast on a variety of dishes, both savory and sweet, made with rice and rice products. However, do be aware that when you buy rice products, check the label. If the product doesn’t say ‘gluten-free’ then the manufacturer has added ingredients for binding or flavoring that may contain gluten.
With that said, buying plain brown or white rice is always a good choice. There is no need to buy prepackaged rice dishes when it’s so easy to cook up a batch of rice and store it in the refrigerator or freezer for a quick gluten-free meal. Now you can grab cooked rice cold out of the refrigerator and toss it together with a mixture of vegetables for a fresh salad. Or stuff some green or red bell peppers with a rice mixture and enjoy a hot meal. You can even create a sweet and creamy rice pudding with fruit and berries for a late night snack or dessert.
Gluten-free living doesn’t mean you have to sacrifice that oh-so-yummy-full-tummy feeling when a meal truly satisfies. That lovely feeling of satisfaction comes from the complex carbs that whole grains provide. Thankfully for those sensitive to gluten, and for all of us, rice provides those ‘good carbs’ that we need, all bundled into a delicious, nutritious, gluten-free superfood!
Whether you have been diagnosed with celiac disease or you suspect you are gluten sensitive, try adding gluten-free rice to your diet. You’ll not only enjoy a new, wide range of rice dishes, but all the nutritious goodness that goes along with them!
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