Summer Vacation Essentials - Write It Down!

As a child and into my teens, I spent summers with my family north of Toronto or in Canada's breathtaking Maritime provinces.  Whether it was for a weekend or a full week, we always had a very organized way of packing that made travelling with 6 people or more (2 adults, 4 kids, and sometimes a tag-along friend) easy!  I now do the same when travelling with my husband and 2 boys.  Our summer cottage vacations are a 4-hour drive away - forgetting an essential item at home is not an option!  To avoid this from happening, I start a Cottage Spreadsheet a week before we leave, adding to it each day.  We use it to pack, and to double-check.

It may seem tedious, but it works for us.  It's extremely rare that we forget something important.  Having to run around Northern Ontario buying things we already have at home doesn't seem like a fun way to spend a vacation!

Here is an example of this year's spreadsheet (still in the works):

COTTAGE LIST 2011
MOM & DAD		BIG-A		LIL-J		MISC
swimwear		ladybug pillow		baby monitor		bedtime books for boys
alarm clock		Ace doll		diapers/wipes		small lego tub
daily meds		pull ups		facecloths		colouring stuff
first aid kit		Big-A bodywash		Lil-J shampoo		board games
advil		5 x shorts / t's		Lil-J soap		play pool
boys meds		2xpants/long shirts		2 stuffed toys		life jackets
crocks/runners/flipflops		2xpj's (short&long)		blankies		sunscreen
sweater each		swim shorts / white t's		Lil-J food		laptop / ipod / chargers
water shoes		1 hoody sweater		cream (face & body)		portable dvd player
		water shoes		5 x shorts / t-shirts		movies
				2xpants / long shirts		DS & games
				2 x pj's (short & long)		car drawing boards for boys
				swim shorts / white t's		sun hats
				1 hoody sweater		bananagrams/bingo
				water shoes		humidifier

I even make a list for meal plans.  When other family members are at the cottage too, it's makes it easier to split up meals.  This way we know what food to bring, what food to buy, and what day we're cooking.

If your child is old enough, have him/her write or type up their own list, even down to specific bedtime toys or books or car games/toys that they want to bring.  This will help to avoid last-minute additions to suitcases and will quicken the packing process.  It will also help to teach them responsibility.  Give them a limit - 4 books and 2 bedtime toys.  Let them make a decision on what they will bring.

The great thing about using a list to pack for a trip is that you also have a guide when packing to go home.  Leaving things behind at a cottage is far worse than leaving things behind at home!  Bring an extra copy of the list with you and check items off as you pack them up.

Vacation is fun, and should be stress-free.  Packing and unpacking can be a hassle, so why not make life easier and use a list to help?  It will help to keep things organized, and will help to avoid lost or forgotten items.

Healthy Alternatives...Quinoa Salad

Summer BBQ's and cottage vacays almost always include meat on the grill, corn on the cob and yummy salads.  Coleslaw, potato and pasta salads are definite crowd pleasers, but they are often high in fat and calories.  If you're looking for something lighter, quinoa is a perfect accompaniment to any salad.

Quinoa Facts:

• Commonly considered a grain, it is actually a relative of leafy greens like spinach and Swiss chard
• Native to South America, it is known as the ‘gold of the Incas’
• Quinoa is a complete protein, meaning that it includes all nine essential amino acids – a perfect protein supplement for vegans and an ideal food for growing children
• High source of manganese, magnesium, iron, copper, phosphorus and riboflavin (B2)
• The high levels of vitamins and nutrients in quinoa can lower the severity of conditions such as migraines, high blood pressure (cardiovascular health), and Type 2 Diabetes
• Quinoa is gluten-free, a perfect grain for anyone suffering from Celiac Disease

Quinoa can be found in your local grocery store, pre-packaged or in bulk.  You will find organic, non-organic, in white and red varieties.  I buy organic quinoa at Bulk Barn when it's on sale.  When buying pre-packaged quinoa at the grocery store, I usually go for Bob's Red Mill brand.  Whole Foods and Longo's have large selections of this brand.  Most grocery stores have a large selection of quinoa and foods made with quinoa.  I recently purchased quinoa pasta at Whole Foods and can't wait to try it out!
 

After glancing over different quinoa recipes last month, I came up with this recipe on my own.  Every item listed was available in my fridge or pantry.

Canada's Food Guide Servings:

1 Grain Products (1/2 cup cooked quinoa)

Quinoa Salad

Ingredients:

2 cups quinoa

4 cups water or low sodium vegetable stock

Pinch salt

1 carrot, peeled & grated

1 large bell pepper, seeded & diced

2 tbsp minced onion

1 19oz can bean medley, rinsed well

1 bunch fresh parsley, chopped

Juice of one lime

½ cup olive oil

Salt & pepper

Directions

1. Rinse the quinoa well in cold running water for 2-3 minutes.  Drain and toss into a medium sized pot.  Add the water and season with salt, or add the vegetable broth without adding salt.  Bring to a simmer over medium-high heat, then simmer on low heat until the water is absorbed and the quinoa is tender, approximately 15 to 20 minutes.
2. Meanwhile, wash and chop the vegetables.  Toss them into a bowl and when the quinoa is done, add it as well. Add the beans, parsley, lemon and olive oil, season with salt and pepper and stir gently to combine all ingredients.
3. Test for moisture and flavour, add more oil, salt or pepper if needed.
4. Serve warm or cold with any meal.  Makes approximately 16 cups of salad.

*TIPS*
1. If you're serving cold, allow the salad to cool before placing in the fridge.  This will prevent condensation and a mushy salad.
2. Store in a large Ziploc bag in your refrigerator.  This makes travel to a friend's house or picnic easier, and leaves room in your fridge!
3. Add different beans, vegetables, herbs or spices to your salad.
4. Fill a whole wheat pita or soft tortilla, add grilled chicken and you have a delicious, healthy sandwich wrap.



Quinoa salad packed in a Ziploc bag in the refrigerator - perfect for small storage, or travelling!

DISCLAIMER: Not all food products used in this recipe are certified "Gluten Free". I do, however, causiously check all food labels and Brand websites before making my gluten free desserts. If you have gluten allergy concerns,

I suggest you do the same.

Healthy Fun - Free Lysol Activity Booklet!

Lysol Brand has been keeping people and homes germ-free for over 100 years!  Their products are designed to protect people from illness caused by germs by disinfecting hard and soft surfaces around the home, as well as offering disinfecting hand washing and clean air solutions.

 

 

Lysol Brand's Mission:

Health matters. To all of us. That's why we've started the Lysol Mission for Health. With new mom programs, healthy habits initiatives in schools and disaster relief efforts, we are dedicated to doing more for health. Our mission is fueled by passion and backed by our expertise in killing germs. So when you use Lysol at home, you'll know you're a part of something bigger.

Visit http://www.lysol.ca/ or http://www.lysol.com/ to learn more about their mission, and how it can help keep your family safe.

The makers of Lysol and the National Association of Pediatric Nurse Practitioners (NAPNAP) have teamed up to create a fun activity book aimed at 6-9 year olds, teaching various health and safety topics. Click here to order your free copies.  It will take approximately 6-8 weeks for delivery, perfect timing for the new school year!  Your kids can have fun with the activity book, while learning the importance healthy living through a clean home and clean hands.

 

Offer available in the US and Canada, English only.

Not Just For Breakfast... Chex Gluten Free Cereal Now In Canada!

Definition of Celiac Disease: A medical condition in which the absorptive surface of the small intestine is damaged by gluten.  This results in an inability of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.

SOURCE: Canadian Celiac Association, http://www.celiac.ca/

It seems that more and more these days, I hear of people being diagnosed with celiac disease.  According to the Canadian Celiac Association, approximately 1 in 133 Canadians are affected.  My cousin suffers from celiac disease.  My brother has recently discovered that he has an intolerance to gluten, and has started following a gluten-free diet.  This is a serious condition that can have terrible effects on a person's body and lifestyle.  Unfortunately, there is no cure for celiac.  But following a gluten-free diet can help eliminate discomfort and can lead to a healthy lifestyle.

I was thrilled to recently receive a package from Mom Central on behalf of General Mills, containing a box each of Chex Gluten Free Rice Cereal and Honey Nut Cereal, along with some other goodies.  These two flavours are now available in Canada.  I quickly opened each bag for a dry taste-test.  Any cereal that tastes good without milk is a winner in my books!  Both flavours are crunchy and delicious!  The boys quickly ran over and started reaching into the bag and they had a mini munch-fest of their own!

Here are some real-life Chex Gluten Free Cereal reviews from my own test kitchen, including a home video:

• Big-A, age 6 – "It tastes good and it’s not mushy.  I hate mushy cereal..."  He went on for 30 minutes about his hatred for mushy cereal.  I’ll spare you the details!
• Lil-J, age 2 – "Gooood!"  He then proceeded to drink all the milk and gobble up every last Chex.

My husband's co-worker has two young children with celiac disease (one also suffers from Juvenile Diabetes).  I sent a sample of each flavour for him to try.  He has a hard time finding delicious, affordable, easy breakfast options for his children.  Both his kids loved the cereal, and he will definitely buy it at the store!  And with only 110 calories and 2g of sugar per 1 cup serving of Chex Gluten Free Rice Cereal, it is an ideal choice for diabetics.

I also gave a sample to my brother.  His first comment was “I’ve bought gluten-free cereal in the past and it’s always mushy within minutes of adding milk.  I hope this doesn’t get mushy.”  I promised him that he would not be disappointed.  Besides the taste (delish!), the cereal stays ‘crunchy’ until the last bite!  His final verdict?  He’s a definite fan and will buy them for home!  And his response to the Chex website, featuring numerous gluten-free recipes?  “Sweet!”

Chex Gluten Free Cereal can be used in many different recipes.  Just take a look at the recipes on the Chex Canada website at http://www.chexcanada.com/ where you will find recipes and ideas for breakfast, lunch, snack time and dinner.

On an upcoming menu at my house?  Mini Mac & Cheese Cakes, Sweet n’ Salty Coconut Chicken, and Triple-Berry Mini Cheesecakes.  Cut the chicken into small pieces, serve on wood skewers and you will have a delicious ‘mini’ menu for any summer party!

Although my husband, children and I do not suffer from celiac disease, I would definitely purchase Chex Gluten Free Cereal for my family.  It tastes great, stays crunchy in milk and is a handy ingredient to have in the pantry for last-minute gluten-free recipes.

Chex Gluten Free Cereal can now be found in the cereal aisle of your local grocery store.  Give it a try and tell your family and friends about them!

I am participating in the Chex Gluten Free program by Mom Central Canada on behalf of General Mills.  I received a Chex gift pack and a gift card as a thank you for my participation.  The opinions on this blog are my own.

The Perfect Summer Superfood - Watermelon!

Canada's Food Guide Servings:

1 Vegetables & Fruit (1/2 cup watermelon)

Watermelon facts:

• Related to cantaloupe, squash and pumpkin
• They grow on a vine on the ground
• While red watermelon is the most common found, there are varieties featuring orange, yellow and white flesh
• Has been known to decrease inflammation contributing to conditions like asthma, diabetes and arthritis
• Antioxidant powerhouse - excellent source of Vitamin C, Vitamin A (beta carotene), as well as lycopene (three cancer-fighters)
• Great source of Vitamin B6 & B1, magnesium and potassium
• 1 cup of watermelon contains 25% of your daily value of Vitamin C, and only contains 48 calories!

I could easily eat watermelon with every meal, all summer long.  And my boys love it as well!  No other fruit quenches thirst like it, and the high levels of antioxidants make it an ideal snack for anyone.

There are some melon safey tips, though, that everyone should follow:

Clean Your Melons!

Melons grow on vines on the ground, where their outer rind can easily come in contact with contaminated water, animals and improperly composted manure.  Like all other fruit, bacteria may also be transferred during handling, storing and transporting, as well as from juices from raw meat while grocery shopping.  Any bacteria on the outer rind can transfer to the inner flesh when cutting the melon.  To avoid contamination, and a trip to the hospital, scrub the melon with soap (I use dish soap) using a clean scrub brush and rinse well with hot water.  Keeping your family safe from food-borne illness is easy and takes only minutes of your time.

Slice Safely!
Starting with a clean, bacteria-free watermelon is just the start.  If you are using a plastic or wood cutting board, make sure that the board is not used for cutting meat.  I don't use a cutting board to cut watermelon.  Instead, I use a tea towel folded in half.  It absorbes the juice (less mess), and it gives the melon a stable base while I cut.  I make sure to use a sharp knife, further decreasing the chance of injuring myself (I find that a large chef's knife works best).  If your kidlets want to help with cutting the melon, slice a piece with the rind on and let them cut it into bite-sized pieces using a dull butter knife or plastic knife.  They'll have a great time helping out!

For more tips on the safe handling and storage of watermelon and other melons, check out Healthy Canadians at http://www.healthycanadians.gc.ca/init/cons/food-aliments/safety-salubrite/melon-eng.php.

Make watermelon a weekly treat for your family and benefit from this super healthy fruit!