All right, it’s Memorial Day, and you’re trying to keep up with your nutrition, your family’s needs and your schedule.  Well, take a deep cleansing breath because I’m going to show you a two-for-one deal in food prep that will save you time later this week.  Please do not get distracted by the fact that I recorded this in the dead of winter.  The information is still great for any time of year!

You probably know that I like eggs.  I have grown to appreciate their versatility and their inexpensive means to satisfying my protein demands.

Watch this video on doing double-duty food prep:  your omelet for the morning (or any meal really) as well as how to boil the perfect batch of eggs.  Save your boiled eggs for salads (use low-fat organic yogurt as the dressing base) or just eat the whites alone for quick, lean protein.  Put them together with your snacks for the week if you work outside the home.  Develop a meal preparation system so you can integrate healthy cooking more easily into your routine.

As for the omelet, it’s something to make while you’re boiling the eggs. I always try to optimize my time in the kitchen (I’m in it enough as it is).

I’m a single parent, so I am making a portion for one.  If you have another adult in the house, then double your omelet recipe to cover that base. Or triple it to make enough for the kids (use whatever ratio works for your family).  Encourage your kids to try it (and you should have them taste as many different times as you prepare it until they are open to it).  Keep in mind it takes almost 13 attempts before most kids will eat something.  Whether it’s an omelet, veggies or whole grains or some other healthy food, don’t give up on putting it in front of their faces.  (Start with a bite size portion until they get used to it.)

Let me know how this works for you.

Two days ago I gave a talk to the community called “5 Secret Weapons to Fight Family Obesity.”  When I spoke about serving meals “restaurant” style versus the traditional “family” style, I noticed some eyes really lighting up.

I decided to take these photos of our typical meal so I can show you how easy it is to do that.  My kids are little and quite used to this format.  If yours are older and most likely ready to complain at this new technique, then just educate them that this is one of the best ways to keep them from having to wash extra dishes after dinner!! :)  Why not leave more time to play after dinner (or do homework, or make lunches or get cracking on bedtime…)?  Don’t forget to explain how this will be healthier for them and teach them portion control.

If you toss a big green salad with your dinner, then by all means leave that out for seconds.  It’s difficult to ingest excessive calories on vegetables unless they’re smothered with high-calorie dressing, bacon bits, croutons & cheese (just use those judiciously).

Bon appetit!

I try to balance fats, carbohydrates, veggies and proteins.

Mom's plate is in the foreground. (One little trick is to nix the large dinner plate and use smaller plates for your meals.)

A surprise dinner guest (hope she likes raw cheese)