We are officially 5 days to Christmas, and holiday party season is in full swing. There is a pretty good chance that you'll be attending or hosting at least one more party, open house, dinner or potluck this season, and many people's thoughts turn to the meal and the dessert. LifeEdit.net has two previous posts that cover both sweet and savoury party food ideas, but what about the drinks?

Adding one or two signature drinks to your party can make it extra memorable for your guests. As always, if you are serving alcohol, take care - you are responsible for the wellbeing of your guests at your party as well as on their way home. Be sure to offer plenty of food, non-alcoholic beverages, and a safe way home if necessary. For this reason, I will be posting two catergories - alcoholic and non-alcoholic party drink ideas.

Alcoholic

• Bayou Blast - 1oz tequila, 1/2oz melon liqueur, 5oz lemonade, 1/4oz green creme du menthe. Garnish with a peppermint stick.
• Champagne Ginger Punch - 4 cups unsweetened pineapple juice, 2 cups triple sec, 3 cups brandy, 1 cup Chambord, 10 cups ginger ale or ginger beer, 4 bottles chilled dry champagne or sparkling wine.
• Heather Honey Warmer - 2 cups hot green tea, 1/2 cup Drambuie, 1/2 lemon's juice, 2 tbsp liquid honey.
• Festive Berry Twist - 1/2 oz raspberry flavoured vodka, 2 oz cranberry juice, splash of orange juice
• Pink Sangria with Winter Fruits - 6x 750mL bottles of dry rose wine, 6 cups orange juice, 1/2 cup lime juice, 2 tsp pomegranate molasses (or grenadine), 4 oranges (thinly sliced), 4 limes (thinly sliced), seeds of 4 pomegranates, 8 cups sparkling apple cider.
  

Non-Alcoholic

• Apple Bliss - 1oz apple cider, 1/8 lemon's juice, 3 oz cranberry juice.
• Caroling Mocktail - 1oz grapefruit juice, 1oz tangerine juice, 1oz orange juice
• Cinnamon Mocktail - 2oz cranberry juice, 5oz apple cider, cinnamon stick garnish.
• Golden Mocktail - 2oz chilled spice tea, 1/2 oz simple syrup, 1/4 oz lemon juice. Rim glass with lemon and sugar, garnish with zest twist.
• Holiday Punch - 1x 48oz can of pineapple juice, 2x 40oz bottles cranberry juice, 2x 750mL bottles soda water. Top with scoops of raspberry, lime or strawberry sorbet.

Here are some great resources for party drinks:
LCBO / Liquour Control Board of Ontario
That's the Spirit
Sainsbury Drink Guide
Spitzy.net
YumSugar

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Sometimes, finding a healthy snack for your children (or even yourself) can be near impossible. More often than not, you are limited by time and materials - but still must manage to create a nutritious, complete snack that will satisfy and stave off hunger until the main meal.

The secret to a good snack is simple products, quick preparation and good ingredients. Below is a list of ideas that might get you started, but here are some rules of thumb when making a snack:

• The snack should take no longer to eat than it does to make (the less, the better!)
  
• The snack should use limited utensils and limited dinnerware (the less, the better!)
• The snack should include basic foods (cheese, veg, bread, crackers, fruit, etc) that you have around the home on a regular basis

Now, on to those snacks!

1. Smoothies. Utensils (Blender, spoon, knife) - Dinnerware (glass, straw). Smoothies are a great way to get an energy boost and include a little more fruit in your day. Using a base of yogurt or milk, add some ice cubes and fruit (frozen preferred), plus a touch of honey or maple syrup if needed. Blend it up and serve!
   
   
2. Veg and Dip. Utensils (spoon, knife, peeler) - Dinnerware (bowl, plate). As versatile in its ingredients as a smoothie, veg and dip can give you an opportunity to present new veggies into your diet. Make a quick dip with some yogurt or sour cream and dried herbs, or take a shortcut with some dressing.
   
   
3. "Mini Pizzas". Utensils (oven/broiler/microwave, spoon, grater, tray) - Dinnerware (plate). Mini pizzas can be made with a variety of ingredients - crackers, bread pieces or pita for a base, tomato or pizza sauce for the sauce, some veg if you'd like it, some cold cuts if you'd like it, and a quick smattering of cheese. Cook lightly until the cheese has melted and serve!
   
   
4. Frozen Fruit Skewer - Utensils (freezer, tray, knife, skewer). This does take a little extra planning, but the payoff can be big! Cut chunks of your favourite fruit (grapes, bananas, strawberries and peaches work really well), skewer, and place flat on a tray to freeze. Once they have frozen, put them in a bag in the freezer for a quick snack on the run!
   
   
5. A Bowl of Cereal - Dinnerware (bowl, spoon). Take a trip back to the beginning of the day and serve up a bowl of cereal, adding some extra treats (raisins, banana slices, berries) to help transform it from a quick fix to a complete snack.
   

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During a recent jaunt into Costco with my mother, I was amazed to see the sheer volume of products available in bulk (I haven't set foot in a Costco for at least six years). With what is likely one of their main draws, it didn't take long for me to join the masses in roaming each and every giant-sized aisle looking at huge tubs of peanut butter and large bottles of shampoo. It was an experience - from finding a parking space, to grazing on food samples; from fighting over fuzzy sweaters to lining up at the most interesting cash experience of my life.

What's worse? My mother "bought" me a Costco membership - which means that she will be renewing my/her membership and I will have access to the dark recesses of the bulk shopping world. I have always been adamantly against paying a premium for items you can purchase at comparable costs for free - we have several chain bulk food stores and a few of our grocery stores carry bulk-sized items.

That being said, there is some value in purchasing bulk food - if you have a large family, you are definitely saving money on both the essentials and the regular items. If you have a lot of freezer and pantry space, you can stock up on low-priced staples and specials that you can use many times in the future. Finally, there are items that most of us need (toilet paper, shampoo) that we will use on a regular basis - we should try to squeeze every penny out of these.

Big box stores know that we equate "bulk" with "discount in volume", which is normally the case - but they also like to sneak a few items that are comparable or even more expensive than a regular trip to the store. The trick in shopping at these locations is to know what you need versus what they tell you that you need, and keeping in mind a few general rules for buying bulk food:

1. Less Label, More Saving - every time you purchase something, you are paying extra for the marketing and advertising of the product; with Coca Cola, you pay for their commercials, their branding, their jingles and their product placement. This is why no-name/store brand items are often cheaper, as are packaging-free bulk products (like "portion your own" pasta).
   
   
2. Bulk Buy the Essentials - if you have lasagna every Friday, chances are you could purchase bulk cheese, sauce, meat and noodles and not worry about waste. The key to bulk purchasing is to make it worthwhile - buying ten packages of cheese is a good value, but not if half of it molds and becomes unusable.
   
   
3. Mind the Expiration Date - If you want to get the best value from your purchase, you need to use it before it goes bad - or you need to find an alternative (like freezing) that extends its shelf life. Purchase things you can portion and freeze, or items that do not expire (or that expire in a long, long time).
   
   
4. Watch the Price Per - a lot of price labels will feature a "price per" in the lower corner (often in very small writing). This will tell you the actual breakdown cost of the item per ...100g, 250mL, etc. Get comfortable using these prices as the guideline for "deals" - understand this price and you'll know whether or not a smaller portion from your grocery store is a better deal than the bulk alternative.
   
   
5. Don't Buy Crap - it sounds pretty straightforward, but seriously. If you don't eat eggs, then there is no value in purchasing six dozen of them. If you need jam but your children will only eat strawberry, don't purchase the 2L jar of wildberry and hope for the best. Only purchase "tried and true" items in bulk, otherwise you will be throwing your money (and your storage space) out the window.

Our mantra for bulk food purchasing? Only buy what you will consume in a reasonable amount of time following its purchase.

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After you've wowed your guests with your Spinach Dip and Antipasto Skewers, they are going to be looking for something a bit sweeter to finish off the evening. A well-planned party menu will involve savoury and sweet elements, with something that caters to vegetarian and health-conscious guests.

Adding a few treats to your buffet or dinner trays can give your guests a little extra energy to mix and mingle throughout the party. By keeping your snacks easy to transport and eat during the party, your guests will be able to enjoy their food regardless of whether they're at a table, a couch, or standing in a hallway. Using the same tips and tricks from our Easy Savoury Party Food Ideas article will help you make these tasty snacks and others like them:

1. Mini Cinnamon Rolls - Roll out a can of pre-packaged crescent roll dough into two rectangles (seal up the lines) and lightly brush one side of each rectangle with butter. Pat a mixture of brown sugar and cinnamon on the rectangle and sprinkle with dried cranberries or raisins. Roll each rectangle so it forms a long tube and cut into equal sized pinwheels. Bake according to the package directions and serve to your guests either warm or cold.
   
   
2. Fruit Salad Skewers - Using small bamboo sticks or swizzles similar to the Antipasto Skewer recipe, pierce pieces assorted fruits (chunks of watermelon, cantaloupe, pineapple, slices of peach, fig, nectarine, plum, whole grapes, strawberry halves, etc.) and arrange on a serving platter, skewer handles facing out. Sprinkle with sprigs of mint, pomegranate seeds and a splash of lemon or lime juice. Serve with a simple dip made of 1/2 whipped cream, 1/2 cream cheese and a package of vanilla pudding mixture.
   
   
3. Grape and Blue Cheese "Truffles" - Cream a mixture of half cream cheese and half blue cheese in a bowl. Use your hands to encase a seedless red grape with the cheese mixture and press firmly to seal. Roll each "truffle" in chopped walnuts and arrange on a platter of romaine leaves.
   
   
4. Raspberry Brie - Slice a large wedge or whole wheel of Brie horizontally and spread with raspberry preserves. Fold the two halves back together like a sandwich and bake in a 350 degrees Fahrenheit oven for approximately 15 minutes or until the cheese has softened. Serve on a platter garnished with chopped almonds and fresh raspberries aside a place of crackers or pita.
   
   
5. Caramel Dip and Apples - Blend a mixture of 2/3 whipping cream, 1/3 cream cheese and ice cream caramel topping to taste. Arrange slices of red, green and yellow apples around a bowl of the dip. Drizzle some lemon or lime juice over the apple slices to deter browning.

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Whether you're planning a party for ten or one hundred, a casual affair or a formal soiree, food is a very important element of your event. The right food can set the tone, keep your guests happy and ensure that your party is a memorable one. Small touches and homemade treats can turn a boring party into something right out of a glossy magazine.

Unfortunately, it can be difficult to find party food that are easy to prepare, appropriately priced and still look scrumptious. The key to being a sane host is to mix some pre-made elements into easy and delicious recipes, filling out the rest of your buffet or trays with some cheese and crackers or veggies and dip. Choose your food choices that are appropriate to the theme and size of your party; here are a few ideas to help get you started:

1. Cranberry and Goat Cheese Pinwheels - spread a mixture of 1/2 goat cheese and 1/2 cream cheese over a plain or whole wheat flour tortilla. Add a handful of dried cranberries and roll the tortilla into a "log" shape. Cut the log into equal sized pinwheels and secure with a toothpick if necessary. Arrange on a platter and sprinkle with additional dried cranberries and some mint sprigs.
   
   
2. Antipasto Skewers - prepare a package of cheese tortilla according to directions, drain and add to a large ziploc bag. Add some green and kalamata olives, artichoke heart quarters, grape or cherry tomatoes, sliced or diced cured meat (prosciutto and salami are good choices) and finish with a liberal amount of italian dressing. When you are ready to prepare the dish, remove all of the antipasto from the marinade and skewer one of each item on a small bamboo stick or a swizzle. Arrange on a platter with the handles of the skewers facing out and drizzle them with a bit of dressing or oil.
   
   
3. Sweet and Sour Meatballs - Bring a ratio of 1/3 ketchup to 2/3 grape jelly to a simmer in a saucepan or a slow-cooker, stirring to remove lumps. Add a bag of precooked meatballs to the mixture and continue to simmer until they are heated through. Serve in a large bowl with a serving spoon.
   
   
4. Coconut Shrimp - holding by the tail, dredge deveined and peeled shrimp in flour, dip in lime juice and finally coat with shredded coconut. Bake on a greased cookie sheet for 10-15 minutes (oven temperature at 400 degrees Fahrenheit) until the coconut has browned and the shrimp is pink. Once the shrimp has cooked, arrange on a plate around a bowl of dipping sauce made of equal parts apricot jam and horseradish, seasoned with pepper and lime juice.
   
   
5. Spinach Dip - Mix a ratio of 1/4 cream cheese, 1/2 sour cream and 1/4 mayonnaise in a bowl with a drained and dried package of frozen, chopped spinach. Add a handful of finely chopped chiles and green onions to the mixture. Cut a circle into the top of an uncut loaf of pumpernickel bread and hollow out the loaf. Fill the loaf with the cheese/spinach mixture and display on the centre of a platter, surrounded by cut-up pieces of the remaining loaf and some additional pieces if necessary.

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The concept of "superfoods" is becoming increasingly popular as our society turns to our diet as a means of living longer and living better. Products like pomegranate, goji, acai and the like are now buzz-words in the grocery store, which allows marketers to jack up the price because they know people will pay for the benefits of these foods.

You don't need to go to the "health" section of your grocery store or stock up on bottles of vitamins in order to get the full benefit of your foods; many regular pantry and fridge staples are a great source of vitamins and nutrients that promote a healthy, happy body and mind. By simply making the effort to add more of them to your diet, you will be able to reap the benefits of these "superfoods" and others like them.

1. Berries - raspberries, strawberries, cranberries, blackberries and blueberries are common berry choices in the average household. Why are they so good for you? Berries are chock-full of vitamins, minerals and phytochemicals that help keep you healthy and happy. Adding some berries to your cereal, salad or dessert will add a touch of sweetness without unnecessary processed sugar.
   Additional Resources:
   http://www.naturalproductsinsider.com/articles/481functional.html
   http://www.mercola.com/2003/sep/24/berries_health.htm
   http://www.smart-publications.com/overall_health/berries_super_food.php
   
   
2. Flax - Added to your breads or as a ground supplement in your food (ground flax is much easier to digest and you will get more of the nutrients), flaxseed provides a good source of Omega-3 fatty acids, which are important for the development of healthy and strong bones, muscle, hair and nails. In addition, flax seed has been linked to lowering "bad" cholesterol and strengthening your body's defense against many forms of cancer.
   Additional Resources:
   http://www.askdrsears.com/html/4/T041700.asp
   http://www.cbc.ca/health/story/2005/11/04/flax-study051101.html
   http://www.dietaryfiberfood.com/Flax-seed.php
   
   
3. Avocado - I salivate just thinking about avocados (okay, so I'm thinking about homemade guacamole...). The creamy, rich texture of the avocado is thanks to the fruit's high levels of oleic acid, a monounsaturated fat that promotes lower blood pressure and helps your body function at an optimal level. Adding an avocado to a veggie-rich meal will also help your body take in more nutrients, as many vitamins need fat to be properly absorbed. Add a few slices to your salad or mash some into your salsa; either way, you'll be doing your body a favour.
   Additional Resources:
   http://www.thehealthierlife.co.uk/article/3244/avocado-nutrition.html
   http://www.pyroenergen.com/articles07/avocado-health-benefits.htm
   http://www.juicing-for-health.com/avocado.html
   
   
4. Figs - Whether dried or fresh, figs are a fantastic source of many essential nutrients. A great way to get your recommended value of dietary fibre, figs also have the highest mineral content amongst all common fruits. Boost your calcium intake and your overall health by adding figs to your salads, poaching them in red wine for dessert or by taking in the experience of eating a raw fig.
   Additional Resources:
   http://whfoods.org/genpage.php?tname=foodspice&dbid=24
   http://www.thefoodpaper.com/features/health/figs.html
   http://food-facts.suite101.com/article.cfm/fabulous_figs
   
   
5. Spinach - It looks like Popeye had the right idea! Leafy green vegetables like spinach are filled with fantastic nutrients and are a great way to get the recommended levels of vitamins and minerals from your daily meal. Spinach is a good source of folate, iron, even calcium; whether you make a salad, toss it in your soup or use it in your lasagne, spinach is one superfood that really pulls its weight.
   Additional Resources:
   http://www.cookingnook.com/health-benefits-of-spinach.html
   http://home.howstuffworks.com/spinach3.htm
   http://hubpages.com/hub/Health_Benefits_of_Spinach
   
   
6. Lentils - Lentils are a great source of protein and dietary fibre, making them an excellent addition to your meal or meat replacement. In addition to these benefits, lentils are also thought to decrease your risk of heart disease due to their fibre, magnesium and folate levels. Lentils provide you with long-lasting energy for an active day, without the added drawbacks of powerbars or meal replacements.
   Additional Resources:
   http://www.oprah.com/presents/2005/young/life/life_beanslentils.jhtml
   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
   http://www.everynutrient.com/healthbenefitsoflentils.html
   
   
7. Yogurt - Who'd have thought that bacteria could be good for you? Instead of grabbing a fruit-bottom 0% fat yogurt cup, consider buying the plain whole-fat kind instead and adding honey/maple syrup/frozen fruit for that extra sweetness? Why? Yogurt contains bacteria that is good for you - it helps your body fight off infection and illness as well as keeping your digestive system in check. It is also a good source of calcium and other nutrients.
   Additional Resources:
   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124
   http://www.leaflady.org/yoghurt.htm
   http://www.canadianliving.com/health/nutrition/the_health_benefits_of_yogurt.php
   
   
8. Beetroot - Filled with antioxidant properties, beetroot is a low-calorie, high-fiber food solution. Beetroot has a sweet flavour that lends itself well to soups, salads, or as thinly-sliced baked chips. Whether you eat the leaves or the root itself, this delicious vegetable is one sweet superfood.
   Additional Resources:
   http://www.femail.com.au/beetroot.htm
   http://www.mydietfriends.com/story/2007/9/5/85424/19640
   http://www.twowests.co.uk/weblog/archives/2006/05/beetroot_back_i.html
   
   
9. Dark Chocolate - There was no way I was leaving this one off the list. Increasing the cocoa content in your chocolate treat is not only more satisfying (meaning you might consume less overall) but it is good for you as well! Dark chocolate is full of antioxidants that are thought to reverse or slow down the aging process, and it also tells your body to release nifty chemicals called "endorphins" that trigger the pleasure centers of your brain and put you in a good mood.
   Additional Resources:
   http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthy-chocolate
   http://www.immunesupport.com/library/showarticle.cfm/ID/3464/
   http://news.bbc.co.uk/2/hi/health/4371867.stm
   
   
10. Walnuts - similar to flax, walnuts are a fantastic source of Omega-3 fatty acids. On top of this, they are a source of fibre, B vitamins and antioxidants. Walnuts are linked to lower "bad" cholesterol and increased protection of heart problems, and they contain naturally-occurring melatonin, which helps to regulate your sleep cycle. Whether you snack on them between meals or use them as a crunchy addition to your casseroles, oatmeal or salands, walnuts are a great way to get a little more from your food.
    Additional Resources:
    http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99
    http://www.lower-cholesterol-today.com/walnut-health-benefits.html
    http://www.thehealthierlife.co.uk/article/2925/health-benefits-nuts.html
    

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Sometimes you just want to go home and not worry about making dinner; advertisers prey upon this feeling by offering you simple pre-cooked dinners or take-out options, which are fine every once in a while, but will ultimately lead to an unhealthy family and an empty bank account if you take advantage of it on a daily basis.

Making simple, fast and healthy family meals is not a thing of the past; in fact, it can be done by busy people today with a few moments of preparation and a little help from family members. Although my boyfriend is a professional cook, his choice of meal ideas do not lend themselves to 'quick and dirty cooking' and it is often the more simple meals that make it on to our table.

My criteria for a simple 15 minute meal is a fairly basic formula:

1. The meal must take approximately 15 minutes to make (on the best of days).
2. The portions must be easy to increase or decrease depending on the number of people in your family (from one to one hundred).
3. The ingredients are simple and easy to find.
4. The meal must be easy to make, minimizing leftover scrap and dishes to be washed.
5. The meal must be adaptable to personal taste and preferences.
   

Soup (Wikipedia)
The best thing about soup is it's versatility - you can often take anything you want from your pantry or refrigerator and add it to the pot. You can add pasta, rice, potato or other starches and make the dish heavy - or you can leave it light and use side dishes to fill out the meal. Making a soup is one of the quickest and easiest meals you can make without worrying about unnecessary trips to the grocery store for last minute purchases.

Healthy Changes:

• Switch up your stocks - chicken, pork, beef or vegetable stocks can be pumped up with tomato paste and other alternatives.
• Keep the veggie-to-alternatives ratio in check. It's tempting to add a tonne of starch or meat to your soup, but keep it light and healthy by having at least 2 times as many vegetables as there is 'other stuff'.
• Sneak in the good stuff. For a picky family, consider pureeing the soup to conceal less-than-favourable items that might be noticed in a regular soup.
• Try something new - add different things into your soup; chopped peanuts, shredded beetroot, etc. I like dropping a few eggs into the soup as it's cooking - it's a nice source of protein and can be a fun "surprise" when you're not expecting to find it.
  

Shepherd's Pie (Wikipedia)
This is one of my all-time favourite meals to make; while it does take a little bit longer to make (if you're looking to get a nice crunchy top on it), the dish holds up for a meal and also for leftovers. While a traditional English Shepherd's Pie is made with minced lamb (and a Cottage Pie made with ground beef), the general catch-all dish lends itself very well to different variations and its simple ingredients list is why it is a fast, frugal and filling meal idea.

Healthy Changes:

• Add ground turkey, chicken or a vegetarian alternative instead of all or a portion of the ground meat.
  
• Instead of using a gravy filling, use homemade tomato-paste and low-sodium stock.
  
• Add a tonne of vegetables - frozen mix, corn, peas, carrots, mushrooms, etc. are a great way to increase your family's vegetable intake.
  
• Swap the regular potatoes for sweet potatoes, or keep the skins on your regular potatoes as you mash them.
• Use light cheese or a small sprinkling of Parmesan on top of the potatoes, mix with breadcrumbs for a heavier crunch.
  

Spaghetti (Wikipedia)
Unfortunately for this pasta dish, the term "spaghetti" is not very descriptive (it simply describes the pasta itself); because of this, family spaghetti night is often relegated to the "Boring Dinner Hall of Fame". Spaghetti has such potential as the dish is incredibly easy to make and lends itself well to different options, you just need to get creative.

Healthy Changes:

• Consider using a whole wheat, rice or vegetable-enriched pasta.
• Add punch to your sauce - a half-cup of light cream, jarred pesto, sliced chicken, a can of tuna or frozen vegetables are great ways to bring new life to your meal.
• Serve a salad and crusty sourdough bread with your dish; keep the salad portion high and decrease the pasta portion to manage your meal.
  

Burritos (Wikipedia)
Burritos are another one of those "catch-all" food phrases in my family; in addition to the traditional preparation of the meal, there are a million other alternatives that ensure "Burrito Night" is one of the most popular dinner nights for everyone. I especially love Burritos because they can be interactive and customized based on the individual's taste.

Healthy Changes:

• Use alternative tortilla choices (whole wheat, chick pea flour, etc) instead of plain flour or corn.
• Serve a light cheese (mozzarella) or a stronger-tasting cheese (extra-old cheddar) to keep the amount of cheese down while still getting a nice taste from the dish.
• Serve either cheese or sour cream, not both.
• Use new and creative vegetables - spinach, black olives, tomatoes, green onions, banana peppers, sliced bell peppers, red onions, romaine lettuce, shredded carrot, shredded cabbage, etc.
• Mix some vegetables in with your meat/meat alternative; frozen veg, peas, peppers, or anything that will mix well with the consistency of the filling.
• Make your own seasoning to cut down on unnecessary sodium.
  

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Atkins, South Beach, No-Fat, Low-Carb, Raw Food, Organic...how do you decide the healthiest, most economical eating style for your family? There is no "perfect diet" that fits for every person - the type of diet that will help you maintain a healthy body weight, low cholesterol, high energy and a fat wallet. Instead, we must turn to our own views on food and eating in order to find a balance that works for our family and our bodies.

Many current popular diets (including the list above) provide guidelines for eating habits; unfortunately, many are restrictive and exclusive and help set you up for disappointment and potential health concerns. In a society that encourages you to eat according to this week's fad trend, how do we decide what, when and how to eat?

1. Listen To Your Body. Many of us equate eating with emotions, behaviours and actions unrelated to our biological hunger. Think of your last trip to the cinema - aside from the advertising and marketing encouraging you to grab something from the snack bar, a lot of people feel an unexplainable need to equate a movie with a tub of popcorn. Instead of using boredom, sadness, anger or habit as an indicator of when you should eat, listen to your body for direction. Eat slowly, eat consciously (no chowing in front of the TV) and eat substantially (fill up on the good things first).
   
   
2. Fill Up On Vegetables. Vegetables give you all sorts of vitamins, fiber and other components that processed foods cannot, in addition to being generally low in unhealthy fats and unnecessary, empty calories. Whenever possible, eat as many veggies and fruit as possible; they should make up most of your meals and snacks.
   
   
3. Eat Whole and Unprocessed. Not only is eating unprocessed food better value for your money, but it takes your body longer to digest and will last longer in your system (giving you increased, sustained energy and encouraging the absorption of vitamins). Choose whole and unprocessed products whenever possible (brown rice over white parboiled, whole oats over quick oats); although you may spend more time preparing your food, you will find a substantial difference in your energy levels and your pocket change.
   
   
4. Eat Fat. Most diets have encouraged the elimination from fat from your diet, mainly due to a 1990's fad trend of "no-fat" (albeit high-calorie) and the recent introduction of "trans-fat" into everyday language. Monounsaturated and Polyunsaturated (the non-Saturated) fats are critical for proper body development as well as healthy skin, hair, muscles, etc. Many vegetables, fruits, grains, pulses and protein sources contain these fats, whereas processed foods and animal by-products tend to contain the "bad" fats.
   
   
5. Eat Carbs. Low-carbohydrate diets have also been increasingly popular for weight loss that is quick but often equally quick to return. Carbohydrates are crucial to feed your brain and body with energy for your daily activities; what you should be avoiding are simple carbs/starches (potato chips, white bread) which are processed to the point of having very little nutritional value. Again, carbs are not the enemy - over-processing is.
   
   
6. Eat According To Your Activity Level. In order to lose weight, the formula is simple; take in less calories than you expend (no tricks, no flushes, no fads). In order to maintain your weight, take in an amount of calories similar to what you expend. In order to gain weight, take in more calories than you expend. By listening to your body, you will be able to get a general idea of what you need to keep your body happy, but spend some time online looking up activity calculators in order to get a more concrete idea of your caloric range.
   

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Healthy Eating for Kids
Frugal Eats - Pantry Shopping
Frugal ≠ Cheap - Buying Better Food
Green Living - Helping the Environment
How I Spend My Money

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Healthy Eating has a lot going against it right now. I can almost guarantee that the following words are not the first things that pop into your head when you thing "Healthy Eating" - cheap, easy or tasty. If these are your thoughts, imagine how a child feels about something being advertised as "healthy" instead of delicious and kid-friendly. Why, yes, I would like another Happy Meal, please.

It's easy to look at a child who won't eat their vegetables and say "yes, but my child will like everything I serve them". While this is an admirable thought, you've got a whole load of walls to break down in order to get to this point.

Advertisements push convenience foods in unnatural colours and flavours on children, promoting not only their favourite cartoon character but also a load of saturated and trans fats, refined sugars and empty carbohydrates. You're looking at magazines, television, movies, even other children's lunches working against your goal of healthy eating.

Grocery stores have no problem selling you convenience foods like mini pizzas, pogos/corndogs, sugary cereals, etc. Not only are they on prominent display and utilizing some kid-friendly marketing tools like bright colours, fun shapes and familiar cartoons, you're also looking at the two-pronged attack of low price and added convenience.

Preparing healthy meals and snacks requires three things - forethought, consistency and dedication. Despite the scary introduction, healthy eating can positive for both parent and child. In order to educate children on healthy eating and choosing good food, follow the steps below.

• Start Early - the earlier you can begin good eating habits, the better. Starting off with properly balanced meals, healthy snacks, and good modelling behaviour (from parents) is a great way to avoid problems in the future. Many are not so lucky and are working with children who already have issues with food. Never fear - there is hope for you yet.
  
  
• Share Positive Food Experiences - if time allows, encourage children to participate in grocery shopping and meal preparation. Children love to be involved and it really gives them an opportunity to learn about food and how to prepare it properly. Depending on a child's age and ability levels, this could include picking out produce in the grocery store, making a grocery list and sticking to a budget, chopping up vegetables, helping to make a salad, mixing anything together (kids love mixing), even preparing a meal of their own once a week. When my sister and I were growing up, we had the opportunity to pick out a family meal - granted, some of them were disgusting (i.e. my sister's "carrot-corn soup" due to her love of creamed corn), but it gave us a chance to get our hands dirty and join in the process of cooking. With such an emphasis on quasi-professional home kitchens, there is a huge assortment of kid-friendly utensils and cookbooks on the market for exactly this purpose.
  
  
• Share Positive Food Feelings - never let dinnertime be a negative thing. Encourage kids to try something new and don't let your own personal food prejudices influence a child's decision to eat something. Encourage textures and flavours from all over the world. Another incredibly important point - encourage healthy eating in relation to positive body image. I believe firmly that children should never be exposed to negative thoughts like "I'm fat" or "I'm ugly" or "I need to go on a diet", as it perpetuates media-driven ideals and encourages a child to focus on size as opposed to health.
  
  
• Cook Kid-Friendly Fare - I love this tip. Use those marketing methods that food manufacturers love and turn it against them. Growing up, I loved green pancakes. What I loved more than green pancakes were green alphabet pancakes. The green in my flapjacks came from food colouring, but you could easily go the way of Deceptively Delicious and use a little food puree to kick up the colour. Spend the time needed to turn ordinary food into an extraordinary adventure for children - take a look at a child's bento box for an example of this. When I worked in a restaurant, I would use ketchup and mustard to paint little pictures on the hamburgers. It took absolutely no time, but every kid loved it - surely you can think of something healthier and more creative than that!
  
  
• Plan Your Meals - People rely on convenience food because of poor planning. Of course you don't want to cook a whole whackload of healthy food at the end of the day, especially if your day involved non-stop action and stress. Save time and grocery money by making a list of meals for the week and do as much prep as you can. Have a list of easily prepared foods; better yet, make some homemade frozen means for situations when you can't pre-plan your food. My favourite option for a family meal is a burrito night - simply prepare some veggie ground, corn tortillas, light cheese, green onions, green peppers, black olives, tomatoes, lettuce, salsa and sour cream. Leave everything on the table in bowls and sit down for a great and easy interactive family meal. Prep time? In and around 15-30 minutes, if everything is on hand.
  
  
• Practice Safe Snacks - Encourage good snacking and discourage bad snacking. Put all chips, candy, etc. on top shelves of high cupboards - better yet, get rid of them entirely (your body will thank you). Cut up veggies and fruit, light cheese slices, whole grain crackers, yogurt cups, etc. and place them in easily accessible places for small hands (the bottom shelf of the fridge, low shelves in the cupboards). One of a child's favourite things is ownership - get a cute bucket and put his or her name on it. Fill the bucket with appropriate snacks and put it in the fridge. I can almost guarantee that this will be the first thing he or she reaches for when tummies start to grumble.
  
  
• Eat at Home - The following words should now be banished from your vocabulary when it comes to food - Drive-Thru. Mickey Mouse. Ronald McDonald. Nugget. If you or your family are truly craving something you can get at a fast food joint, try making it yourself. Substitute deep-frying with baking. Substitute high sodium with actual flavour. Call it something gross like "Roadkill Bites" and you'll have most six year olds eating out of the palm of your hand (literally and figuratively).

Here is a list of kid-friendly food sources to help get you started on making easy, efficient and effortless meals and encouraging healthy eating in your family:
FamilyFun
CoolFoodPlanet
KidsHealth
That's My Home

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Frugal Eats - Pantry Shopping

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Grocery stores are interesting places for someone with a background in psychology (like myself). I personally think that the grocery store is my favourite place to shop - until I realized exactly how much they play with your mind in order to bring in the bucks. Because food is a necessity for the human race, we don't even notice these ploys to attract our senses - our taste, sight, even smell is used to make more money.

Yes, humans need to eat and yes, grocery stores need to make money. What I am suggesting are a few tips for you to bet the most out of your store experience, both with the food in your cart and the money in your bank account. In my mind, our ideal world would revolve around independent grocers supplying local products at a fair price - something to supplement our own personal store of food from our own personal gardens. Sadly, we are not all farmers and this ideal is likely never going to happen. Instead, we shuffle in and out of giant box 24-hour grocery stores, buying pre-packaged lasagnas because we haven't the time to do our own.

What I usually do is try and focus on fresh local produce first, while simultaneously looking at the flyers for deals. Once I have created my shopping list, I try our local "health food" store and bulk food stores first, moving to the smaller of the box grocers next, and finally look to the big-box stores as a last result. I have found that focusing on quality of product over convenience or packaging has kept our bills at a minimum, though it does require a little more diligence and practice.

1. Read the Flyers. Aaah, the flyers. I have a love-hate relationship with them, as they are a waste of paper and usually only advertise some name-brand "sale" products they're currently pushing. I do love flyers because they give you an idea of some really well-priced items (ground beef - $0.99 a pound? Bring it on!). The cheaper option - check out the flyers. If there are a few items you need at a discounted price, go to that store and utilize the remaining 7 tricks to keep your grocery bill down.
   
   
2. Always Bring a List. Grocery stores sell product based on your cravings and susceptibility to marketing ploys - they don't have samples because they like you. They don't even have sales because they like you. They are hoping that you'll see a product that you didn't even know you wanted and end up giving them more money. The cheaper option - before you leave, make a list of everything you need. Check this list twice. Go to the store and stick to your list - even if it means wandering down the aisles with your list in hand, avoiding eye contact with the sale cookies.
   
   
3. Shop Alone. Kids screaming at you. Friends tossing things in your cart. Sulking partners riding carts up and down the aisle...well, maybe that last one is just me. Much like it is easier to shop for clothes by yourself (psst - your friends probably won't tell you if that skirt really does look good on you or not), grocery shopping becomes a breeze when you can get in and out without listening to someone else whine. The cheaper option - drop the kids off at the movies, preferably with those friends and partners, and go shop in peace.
   
   
4. Shop Seasonally. Generally speaking, you're not going to find cheap fresh berries in the dead of winter - and if you do, I bet they've got no flavour and taste like the texture of a sock. Mmm. Think about the premium you're paying to have your produce shipped in from tropical countries, and how much cheaper it would be to buy things grown locally. I know I've touted local eating in the past, but it really does impact the price of your food. Here is a handy guide to produce by the season - look for the difference the next time you're in the store.
   
   
5. The Less Packaging, The Better. Not only is extra packaging bad for the environment, it's also bad for your wallet. Think about individually portioned foods like string cheese, "cups" (jell-o, pudding, fruit), packs of trail mix, etc. Aside from the added cost of processing (see below), you're also paying for these individual portions. The cheaper option - buy your own jell-o, pudding and fruit, portion it yourself and laugh your way to the bank.
   
   
6. The Less Processing, The Better. Look very closely at the shelf-stickers in the grocery store - most of them have a little number that lets you know exactly what you are paying for. One example I like is buying a block of cheese versus a bag of shredded cheese. You are actually paying someone quite a high premium for something you can do at home. The cheaper option - buy a block of cheese (preferably on sale, which happens every few weeks or so), shred it yourself and even freeze it, if you'd like. Other items that you're paying for? Frozen prepared meals, cuts of meat (i.e. boneless, skinless chicken breasts instead of a whole bird), yogurts with "fruit" (preserves) already mixed in, etc.
   
   
7. Choose Items on the Perimeter of the Store. I like to call this the "Reuben Sandwich Theory" (outside good, inside bad). The perimeter of the store is filled with produce, meats, breads and dairy - the inside of the store is filled with processed, packaged food that is worse for your health, your pocket and your planet. The cheaper option - do your first circuit of the store focusing on it's perimeter. If there is anything else you need once you've done this, go into the center aisles, grab only what is on your list and get the heck out.
   
   
8. In-Store Brands Pack a Value-Punch. Brand-name items cost a lot because you are paying a premium for their marketing and advertising. In-store brands are sometimes manufactured in the same plant, and are sometimes the exact same product, offered to you at a lower price because they are not marked nearly as much. Some grocery stores will place the in-store brands at eye level, and some will put them on the lower or higher shelves, out of your line of vision. The cheaper option - keep an eye out for these products, check the price on the shelf-sticker, and grab the best valued item.
   

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Green Living - Helping the Environment

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On my old personal blog, I had created what I considered to be a master list of pantry supplies for when I moved into my new home. The purpose of creating this list was to eliminate unnecessary "quick trips" to the store for readily-needed items, as well as increasing my desire to cook at home, as most of the ingredients would be ready at hand.

Having a well-stocked pantry is an important resource and a great tool for your kitchen - imagine wanting a pizza and being able to make it in as much time as it would take to order out. Comfort foods like macaroni and cheese? You've got it covered (at least halfway). A well-stocked pantry will mean lower grocery shopping costs and an ability to buy in bulk whenever possible.

This is, of course, a very basic list - you could easily expand to fit your personal tastes (I hate canned tuna, but some people consider it a staple...) or shorten the list according to the same (rice isn't everyone's bag). I also have not included staples like eggs, potatoes, onions, garlic, etc. as I don't consider them pantry staples myself.

• All spice (whole)
• Anise (seed)
• Basil (dried)
• Bay leaves (dried)
• Cayenne (powder)
• Chili (powder)
• Cilantro (dried)
• Cinnamon (powder)
• Cloves (whole)
• Coriander (seed)
• Cumin (seed)
• Curry (powder)
• Garlic (powder)
• Ginger (powder)
• Habeñero (flakes)
• Marjoram (dried)
• Mustard (seed)
• Nutmeg (whole)
• Onion (powder)
• Oregano (dried)
• Paprika (powder)
• Parsley (dried)
• Red pepper (powder)
• Rosemary (dried)
• Saffron (strands)
• Savory (dried)
• Tarragon (dried)
• Thyme (dried)

• Black Peppercorns
• Coase Salt
• Fine Salt

• Balsamic vinegar
• Cider vinegar
• Red wine vinegar
• White vinegar

• Corn syrup (dark)
• Corn syrup (white)
• Hazelnut spread
• Honey
• Peanut butter (crunchy)
• Peanut butter (smooth)

• Blanched almonds
• Blanched peanuts
• Crushed walnuts
• Poppy seeds
• Sesame seeds
• Sunflower seeds

• EV olive oil
• Olive oil
• Sesame oil
• Sunflower oil
• Vegetable oil
• Walnut oil

• Fish sauce
• Soya sauce
• Tabasco sauce
• Worcestershire sauce

• Arborio rice
• Brown rice
• Egg noodles
• Lasagna
• Linguine
• Macaroni
• Parboiled rice
• Penne
• Rotini
• Spaghetti
• Sushi rice
• Wild rice
• All bran flakes
• Corn flakes
• Granola
• Rice krispies

• Baking powder
• Baking soda
• Biscuit mix
• Cornmeal
• Cornstarch
• Cream of tartar
• Dry yeast
• Oatmeal
• Popcorn Kernels
• White flour
• Whole wheat flour

• Brown sugar
• Icing sugar
• White sugar
• Bitter baking chocolate
• Butterscotch chips
• Semisweet baking chocolate
• Semisweet chocolate chips
• Unsweet baking chocolate
• Unsweetened cocoa powder
• Dried apple slices
• Dried banana chips
• Dried cranberries
• Golden raisins
• Sultana raisins
• Vanilla Extract
• Almond Extract
  

• Canned cranberries
• Canned fruit cocktail
• Canned peaches
• Canned pears
• Canned pineapple (crushed)
• Canned pineapple (slices)
• Canned tangerines

• Canned/Dried black beans
• Canned/Dried butter beans
• Canned chickpeas
• Canned/Dried red kidney beans
• Canned/Dried white kidney beans
• Canned corn
• Canned tomato paste
• Canned tomatoes (stewed)
• Canned tomatoes (whole)

• Chicken stock
• Beef stock
• Vegetable stock
  

In addition to these things, you will need to buy containers (if purchasing in bulk, which often comes in soft packaging) and labels (to make sure nothing expires...which it usually shouldn't, anyway). I would even make a point of going one step further and organizing my pantry shelves according to these categories, as well as hanging a list of items we have/items we need on the inside of the pantry door.

What cheap and easy meals can you make with these staples and a few additions?

• Pizza Dough
  
• Chili
• Chocolate Chip Cookies
• Peanut Butter Granola
• Macaroni and Cheese
• Minestrone
• Bread
  

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We have spent most of our weekend at two local farmer's markets. Getting up at 8:00 (a commendable feat for a weekend, in my opinion), bundling up, grabbing a hot drink at Tim Horton's, and going to browse the stands has been a really great seasonal activity. We withdrew $100 from our joint account and used it to buy some neat treasures as well as some produce for canning.

Now, this is not the cheapest option for grocery shopping - all of the items we bought were locally grown and a good portion were organic as well. At the end of the two trips, we found ourself with two bursting bags of tomatoes (for canning), bags of green beans and carrots (for pickling), some artisan bread, a kilo of honey, a huge bag of onions, a giant boar salami chub, a bunch of garlic and herbs, as well as some maple cotton candy and ostrich sausage for gifts. All of our $100 has been spent.

We feel strongly in favor of supporting local economy and encouraging organic or natural produce and livestock farming. Buying from these suppliers may be more expensive than going to, say, Wal*Mart or another chain store, but it makes a much better positive impact on our local economy. I would rather buy less of a high quality product than a bulk amount of a cheaper supply; this is the difference between being frugal or being cheap.

Right now, we follow a series of questions prior to making purchases (big OR small) whenever we are faced with options:

• Does this support a sustainable local economy (local farmers, artisans, companies)?
• Does this support a sustainable global economy (fair trade, organic)?
• Can I afford this?

While we are focused on living frugally and keeping our finances under control, you'll find that the actual expense of the product is the third point we consider. The point being, we sacrifice other comforts (going out to eat regularly, buying pre-packaged food) in order to afford higher quality products that we need to prepare ourselves.

How do we do this in our household?

• Become comfortable with preserving your food. Right now my boyfriend and our friend are tediously hand-milling a huge pile of tomatoes to be heated and canned. Along with our pickled vegetables and the applesauce we will make from our backyard tree, we will have a great supply of prepared foods for convenience and ease in cooking. This allows us to buy seasonal produce and enjoy it year 'round. We tend to freeze or can everything we are able to, otherwise it usually goes bad. Because of this, we don't buy a lot of highly perishable things - greens, for example, are not worth it for us. Frozen spinach, on the other hand, is easy to add to soups, pastas, egg dishes, etc.
  
• Buy bulk. In my mind, it's still better to buy small quantities of quality food as opposed to large amounts of crap. However, for things like pantry staples and meat, it is sometimes better to pay up-front for a discounted rate. We have a tub of duck fat sitting in our fridge (in case you're wondering about the strange things in our kitchen, my boyfriend is a chef), huge containers of flour in our pantry, a half of a cow (butchered, of course) in our freezer and a pig's belly curing in our fridge. All of these things are staples for our cooking and we know what we like - we wouldn't buy a tonne of something we've never had before or rarely eat, but we do eat enough chicken to warrant 5-6 whole birds in the deep freeze.
• Sometimes, the lower price wins. Zellers had a sale on Cambell's condensed soup for $0.47. Yes, homemade is better...but sometimes, you can't beat a sale, and we bought 12 cans (mostly tomato soup). We try to balance our important purchases (supporting a local farmer friend, buying a flat of free-range eggs, buying endangered pork) with some good deals to make the impact lesser on our wallet. In an ideal world, if I had limitless funds, we'd do everything locally grown and organic. Heck, we'd probably have our own little farm (our garden is the next step, but that is for another day). Until then, we try to balance the good with the not-so-good.

In the long run, we hope to have a fully stocked pantry with base products (flours, nuts, spices, cereals, etc) and preserves. In addition, we will freeze a good chunk of our produce (from our own backyard garden and from markets/farms) and bulk-purchased meats (beef, pork, possibly some chicken). The rest of our food consist of local products that we get on a weekly/bi-weekly basis.

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