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Budgeting Time and Health
while being a busy or single parent 
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March 9, 2010 
Greetings!

I was chatting with my daughter's friend's mother last week and she told me that during the week she is too busy to prepare a healthy dinner for them and she has to resort to Hot Pockets and the likes of McDonalds.  She basically told me that health only happens on the weekends.  Unfortunately for her, I don't buy her story. 

 
I have an undying appreciation for the innocence of children but an enormous amount of shame-on-you to the parents who claim they have no time to feed their children with healthy meals.  To me, it is part of parenting-safety, love and health. 
 
WSPT is offering a Free Health Seminar on
Wednesday April 7, 2010 @ 7pm.
 
The focus is How to Prevent and Manage Diabetes. 
 
RSVP by calling me now at 718-409-9444 or email me at info@wspt.org! 
 
Please come with friends and family and learn how to buy, prepare, and cook food healthily.
How I Swing It
It is Possible to Eat Healthy All Week Long!

Here are a few suggestions for the working/ busy/single parent so you don't need take out and microwave meals every night.

 

If you are really too busy to cook during the work week, cook over the weekend and  keep meals in Tupperware or freeze your meals! 

 

Compare each of my meals below in costs and nutritional content to 2 McDonald's value meals of approximately $10-$15 a sitting. All my meals feed 4. They can also feed 2-3 and you will have a healthy lunch to take to work the next day!

 

*Always have makings for a salad or a bag of ready-to-eat salad and fresh vegetables for every meal!  Steaming vegetable is the best to keep nutrients in and have a nice crunch that is fun for all ages!

 
Below are my personal recipes that I want to share with you. As many of you who read my letters and know me, you know I work and go to grad school full time and am a mom. 
 
So it is possible!

Straight out of my own Kitchen!
 

Teriyaki Salmon
Salmon filets approximately $6 a lb

1/2 cup Teriyaki sauce

1/2 cup Soy sauce

1/4 cup Oyster sauce

1 tablespoon honey

Lemon juice to desired taste

1 teaspoon of table sugar

Rice wine vinegar (optional)

 

Preheat oven to 350 degrees and mix all the wet ingredients and sugar together.

Pour over salmon and marinate until oven temp is ready.

Bake for 20-30 minutes depending on desired wellness level.  Make sure to baste halfway through cooking time.

Serve with salad or steamed vegetable.  (We like bok choy in my household!)

 
Sweet Italian Sausage w/ whole wheat pasta and steamed asparagus and fresh basil

Pasta $.99

Fresh basil $1.99

Asparagus bunch $ .99

1 package of Italian sausage (6-8 links) $4

 

Cut sausage into 1 inch pieces and sauté in olive oil.  Cut asparagus into pieces and steam in a metal strainer over boiling water for one minute then add fresh basil.  Steam until asparagus is bright green in color (3 minutes).  Mix cooked pasta with everything and add olive oil, freshly ground black pepper and salt to taste.

Delicious & Protein-Packed Meals!
 
Chicken Francese w/ steamed string beans

1 package of chicken breasts $4

1 lemon $ .50

2 eggs beaten

Flour for dredging

1 cup chicken stock (can or powdered) $1

1 cup white wine (optional)

1 tablespoon butter

String beans $2

Rue: 2 table spoons of flour and water (thickening agent)

Parsley

 

Season the flour with salt, pepper, garlic and onion powder.

Filet breasts into thin slices and dredge in flour.

Coat the chicken in the egg and sauté in olive oil in a saucepan until brown.

Remove chicken and in same pan pour wine and boil for 1 minute, then add chicken stock and butter and lemon slices.

Add rue slowly until desired thickness is achieved, then parsley.

Pour over chicken and serve with steamed string beans.

 
 

Pepper Steak

1 package of London broil $4

1 red pepper and one green pepper $ 2.50

1 large onion

1/4 cup Soy sauce

Rue: 2 table spoons of flour and water (thickening agent)

 

Season steak slices with garlic powder and black pepper and sauté in oil until slightly browned.

Add water to height of meat, add soy sauce (about ¼ cup or to taste).  Simmer until soft. 

Add sliced peppers and onions. (red peppers take longer to cook so add 7-10 minutes before adding green and onion)

When all is soft, slowly add rue and mix quickly to avoid clumping to thicken sauce.
If you try these, please let me know how it turns out and if your family enjoyed it.  My daughter is quite the picky eater but enjoys these healthy meals! 
 
If you want to learn more about how to buy, prepare, and cook healthily, COME TO OUR FREE HEALTH SEMINAR APRIL 7, 2010 @ 7PM AT WSPT. 
 
To RSVP, call me now at 718-409-9444 or email me at info@wspt.org! 
 
Please share these recipes and my newsletter with those who can benefit from it and join me in Making Health Contagious!  Our children are our future.  Please keep them healthy. 
 
Sincerely,
 
Sharon Sathuthiti
Wellness & Aquatic Therapy Coordinator
Save 5%
Discount is only applicable to Transitions Lifestyle Program commencing April 29 & 30, 2010.  This coupon is duplicable and transferable so feel free to share with your friends and family! Call 718-409-9444 for more information.
 
12 week course begins:
Evening class begins Thursday April 29th at 7pm
Daytime class begins Friday, April 30th at 12pm 
Offer Expires: April 29, 2010