Evening baseball games, piano lessons, homework, PTA meetings, soccer practice … the list goes on and on. Is your family’s nutrition suffering because of hectic schedules? Focus on some easy and convenient ways to improve your family’s nutrition so you won’t need to rely on fast food every night. Check out the suggestions below.

1. Stock the pantry, fridge and freezer with healthy foods.Cupboard
   Spaghetti
   Brown rice (quick-cooking), barley
   Potatoes (white and sweet)
   Low-fat crackers
   Canned tuna and salmon
   Canned beans
   Lentils, dried peas
   Canned low-sodium soups
   Whole-grain breads, pitas, muffins
   Rice cakes
   Low-fat refried beans
   Raisins
   Bananas
   Olive oil, canola oil
   Cooking sprayRefrigerator
   Light cheese
   Parmesan cheese
   Low-fat cottage cheese
   Low-fat yogurt
   Skim or 1% milk
   Eggs
   Natural peanut butter
   Fruits and vegetables
   Mini carrots
   Trans-fat-free margarine
   Low-fat mayonnaise

   Freezer
   Frozen vegetables
   Chicken breast
   Lean hamburger
   Lean ground turkey
   Salmon burgers
   Veggie burgers
   Frozen fruit
   Frozen shrimp
   Waffles

2. Use convenience foods mixed with fresh foods.
   • Saute onions, carrots and garlic in olive oil. Add a can of tomato soup and a can of garbanzo beans (chickpeas). Heat and serve.
   • Saute onions, mushrooms and zucchini. Mix with leftover brown rice or pasta. Add a can of stewed tomatoes.
   • Use frozen dinners as a base, and add to them. Beware of the sodium content. Serve with a large salad and a whole-grain roll to round out the meal.
3. When you have time, prepare foods in advance.Use small amounts of leftovers for the next day’s meal. Be creative! Use leftover chicken in a salad for lunch. Put extra chili on a baked potato for dinner. Add extra pasta to soup or a casserole, or make it into a pasta salad with leftover veggies and bottled low-fat dressing.
4. Try freezing the following:
   • Soup, stew or chili
   • Meatballs
   • Casseroles
   • Chili
   • Turkey
   • Meatloaf
   • Homemade muffins or quick breads
   • Pot of brown rice, lentils or barley
   • Lasagna

Enjoy fall’s bounty and reap the benefits of eating pumpkins and other winter squash.

Prunes, also known as dried plums, have long been known for their ability to, er, get things moving. But dark, sweet, chewy prunes may also help contribute to bone health by slowing osteoporosis, which is the thinning of bone tissue and loss of bone density. In addition to managing bone health by taking vitamin D and calcium, getting regular physical activity, avoiding tobacco and limiting alcohol, here are some delicious ways to enjoy the power of prunes:

• Put prunes in oatmeal for a heart-healthy, high-fiber breakfast.
• Combine with unsalted nuts, raisins and cranberries for a homemade trail mix.
• Sprinkle chopped prunes on salads to add sweetness, texture and fiber.
• Pair prunes with baked chicken for a sweet and savory entrée.

Please consult your doctor or nutritionist to create your own nutritional plan.

Get walnuts out of the holiday nut bowl and into your pantry, as they may provide many wonderful benefits to your body.

If your child has asthma, help avoid serious complications by making sure he or she gets a flu shot.

Your company is facing layoffs and you could be the next to go. Money is already tight, and you worry whether you’ll be able to make ends meet.

So how do you explain to your kids that it’s time to cut back – without scaring them?

Talking to your kids
Younger children need a basic explanation. For example, „We don’t have as much money to go to the movies or out to dinner as we used to, but we’ll always have the things we need.“

It’s OK to give older children more information. Reassure them that although they’ll have to tighten their belts, you’ll always be there to take care of them.

Avoid saying things your children might overhear and misinterpret. If you say you may be „out on the street“ if you don’t make the next mortgage payment, your kids may take this literally and fear the worst.

If you notice signs of depression or anxiety in your child, such as slipping grades, nightmares or changes in appetite, talk to your child’s pediatrician.

Getting them involved
If your children feel they’re making a contribution, they’re less likely to feel helpless. Here are some ways they can help out:

• Choose between activities. When money is tight, most parents cut back on their own needs first. But you may need to ask your children to cut back, too. Do they take piano lessons, karate classes, ballet? Let them decide which of these activities they can go without until things get better.
• Helping around the house. Put a younger child in charge of turning off the lights or TV when someone has left the room. Children love helping out, and they’ll feel proud of themselves for helping to save money.
• Cut back on electricity. Explain how keeping the refrigerator shut, closing the front door when the heater or air conditioner is running and turning off appliances can help save money. Encourage kids to turn off their computers and to unplug camera and cell phone chargers when they’re not in use.
• Monitor water usage. Your kids can help you save on your water bill by taking shorter showers, using a thinner stream of water when washing their hands and turning the water off while brushing their teeth.
• Get a job. You may have neighbors who need a dog-walker or mother’s helper. These are ideal jobs for older children. Encourage teens to find part-time after-school jobs to help cover their own extra expenses.
• Pack a lunch. Instead of buying lunch each day, have your children choose their favorite healthy lunches, beverages and snacks to take to school with them.
• Go the library. Instead of buying books or renting DVDs, have your kids ride their bikes and borrow them for free from the local library.

Tough choices for parents
The time may come when you need to cut back on your child’s allowance, plan a smaller-than-usual birthday party or even move your child from a private to a public school. You may not be able to join the community pool in the summer or go on a family vacation.

These decisions may be tough for your kids. Talk to them openly and explain that their contributions can help keep the family afloat. Chances are they’ll be ready and willing to do whatever they can to help out.

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Sometimes life can get in the way of work. Everyone has days once in a while when they don’t get much work done. But if you’re taking care of an elderly parent or having trouble paying your bills, it can be extremely difficult to focus on your job duties every day.

Employers know this happens to their employees. Some companies have special services to help their employees cope with their personal issues. Learn more about employee assistance programs.

What are employee assistance programs?
An employee assistance program (EAP) is a service offered by a company to help their employees deal with personal problems. EAPs can help with many issues, such as:

• Physical and mental health
• Family, marital and elder care
• Financial and legal
• Alcohol, drugs and other addictions
• Emotional and stress

Now and then good employees have something going on at home that gets in the way of work. The employee may be absent more often than usual or be doing poor quality work. EAPs try to get employees working at their peak performance level again by helping them deal with their issues. EAP services help employees with these issues by:

• Preventing troubles from starting
• Identifying problems when they begin
• Finding solutions to help solve personal problems

Benefits of employee assistance programs
Many studies have shown the benefits of EAPs for both employers and employees.

Benefits for the employee
EAPs help workers by giving them access to professional help when they need it. These services are usually free and confidential. EAP services may also be available to family members of employees. EAPs provide employees with:

• Evaluation of the employee’s situation
• Short-term counseling or treatment
• Referrals to doctors or other programs that can further help

EAPs offer these services in a number of ways. The specific services are different at each company. Some examples may be a yoga class to deal with stress or counseling for someone going through a divorce.

Benefits for the employer
EAPs help employers because their workers will be more productive, and do better work more efficiently. These programs may:

• Improve productivity
• Decrease time away from work
• Lower health care costs because employees need to use health care services less often
• Improve employee retention
• Reduce accidents at work

EAPs largely focus on helping individual employees and their families. But EAPs can also be used by company leadership to strengthen the organization as a whole. EAPs provide services for the company, such as:

• Crisis response
• Advice on coping with company reorganization, such as downsizing
• Grief and loss support in the workplace
• Services for a drug-free workplace
• Conflict resolution
• Disaster planning
• Team building
• Communication
• Consultation on mental health and substance abuse policies

Ask your employer if they have an EAP program. Don’t be afraid to speak up and use your company’s EAP for help when you need it. Doing so may help both you and your employer.

Encouraging children to make the smart choice and say „no“ to cigarettes can be a tall order for any parent. But for smokers, the bar is set even higher. After all, won’t kids assume that it’s OK to pick up a cigarette if they see a parent doing it all the time?

Thankfully, parents who smoke can still be effective in helping their children avoid this addictive habit. First, they need to start talking openly about the risks of smoking before their kids even have a chance to take their first puff. Why the rush? Studies have shown that the younger children are when they start smoking, the greater their risk of becoming heavy smokers before they become adults.

Talking the talk: tips for parents
To be compelling, parents have to do more than just tell their children not to smoke. They also need to set rules, monitor their kids’ behavior, know what their friends are up to and have open, honest discussions about the consequences of smoking.

Parents should also emphasize the benefits of not smoking, and outline what steps will be taken if their children are caught with cigarettes. Those who don’t take these steps may appear to be giving unspoken approval to smoking, and their kids are more likely to pick up the habit.

Here are some strategies to help you start this important dialogue:

• Spend quality time together. Connecting with your kids in a relaxed, natural way – like over dinner – will help build trust. You can use this time to talk about smoking in a way that doesn’t seem forced or lecture-like. Also take time to be affectionate, which will help boost their confidence.
• Be a good listener. You don’t want to come off as preachy. Take care to stop and listen to what your child has to say. You want him or her to feel comfortable approaching you about anything.
• Use real-life examples. When talking about the bad health effects of smoking, use your own experience – or that of a family member or friend – to make your case. Talk about the obvious risks, like lung cancer, as well as the day-to-day side effects like yellow skin and nails, bad breath and foul-smelling clothing.
• Practice saying „no.“ Come up with clever comebacks for times when your child may be offered cigarettes. Being prepared will help make him or her feel more confident when the situation actually arises.

Another way to be convincing? Try to kick the habit yourself. Enlist the help of your family to give you the support you need to say no to smoking for good. You’ll improve your own health and the health of your family by getting rid of secondhand smoke. Plus, you’ll lower the odds that your children will become smokers themselves – another priceless benefit of quitting.

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