Hydrate this Summer!!

http://www.hockeymomrd.com/2012/07/11/hydrate-hydrate-hydrate/

Check out my blog for great information on keeping your children well hydrated this summer.

Happy Wednesday!

Homemade Pretzels

Check out http://www.hockeymomrd.com/blog for my latest recipe:  Easy Power Pretzels :-)

Serving Sizes for your Children

Happy 4th of July!!! Check out my blog on my new website at http://www.hockeymomrd.com/blog/ to learn more about what a Grain, Meat or Bean serving size is for your growing skater!!

Enjoy the cookouts and fireworks :-)

Hockey Mom RD website

Happy Friday Everyone!!
I have imported all of my blog posts onto my new and active website: http://www.hockeymomrd.com
Thank you for following my blog :-)  All of my blog postings will now be a part of my website.
Please continue to visit and read and pass along the information you like and find helpful to your friends.

Have a great weekend!

Hockey Mom RD
Kimberly Smith Lukhard, MS, RD, LDN

It's 4:45am Do You Know Where Your Coffee Is???

Good Morning Everyone!
It is tryout day for our Jr. Pirate Travel team in Greenville, NC.  I am happy to announce we were able to field a Bantam team this year!!! Yeah! So those kids get to sleep in, their day was June 10th.  Today it is the Squirts and the Pee Wees time.  I have a second year Squirt and second year Pee Wee that I must wake soon, time is: 5:42am.  We have to be at the rink by 6:45am at the latest, my Squirt must be on the ice by 7:20am.  My Pee Wee skates at 8:45am.

We all know how nervous our skaters get, but what about the parents??? Are there any other parents that wake before the alarm in fear of the alarm not going off??? I know I can't be alone.

So here I sit at my kitchen table, coffee at my side, and two cats that think I  am starving them because they don't like their food.

I must go wake my rapidly growing little boys.  Time for waffles, fruit and chocolate milk, and power bars packed for the Pee Wee before his skate time.

So good luck to all the other Travel Ice Hockey players out there that may be trying out today or soon.

Get a good night sleep, eat a great dinner, a great breakfast, drink your good fluids and most importantly:  STAY POSITIVE!!!! Your brain is the most powerful piece of equipement you have on the ice (some may differ) but this Hockey Mom has seen time and time again how positive thinking helps my little guys. ( yes, they are still little to me at 5'10" my sons haven't broken the 5' mark, so I can say "little" probably just one more season :-)

Have a great weekend everyone!!

~kim

Where's the Beef???

Do you love red beef, and want to include it in a healthy diet for your family.  Well look no further.  I love to make chili's and spaghetti dishes. When I choose the type of ground beef I am going to add to my recipe I usually base it on price, or I buy less of the leaner ground beef. Take a look at this table and you may change your mind about what type of ground beef you purchase for your next recipe.

This nutrition information is based on a 4 oz (about the size of a deck of cards) serving of raw beef:

Beef	Calories	Calories from fat	Total fat	Saturated fat	Cholesterol	Sodium	Protein
73/27% Lean Beef	350	270	31g	13g	110mg	70mg	18g
80/20% Lean Beef	290	200	23g	9g	80mg	70mg	20g
93/7%	170	70	8g	3g	65mg	70mg	24g
85/15%	240	152	16g	8g	76mg	70mg	20g

I highlighted the 93/7% because this is the best choice if you are watching your fat and calorie intake.

So now you have a better way to choose which ground beef you will pick for your recipe. Decide by price, decide by Lean Beef percent, or decide like I do, using both price and Lean Beef percent.

Beef is an excellent source of iron, protein and zinc, all great for muscles and healing. 

So, if you enjoy eating red meat, go ahead.  Now you have the knowledge to make heart healthier (lower saturated fat choices are best) choices.
Happy Eating!

Father's Day Brunch Chez Lukhard

It was my son's idea to make the quiche for their dad.  Our neighbor delivered quiche the other week.  My older son asked what it was, he was told "Quiche, your father's favorite dessert" Thus the introduction to the yummy egg and bacon pie in our house and recipe collection.

Quiche Lorraine

1 pie 9" deep dish pie shell (frozen is fine, that is what I used this morning)

6 slice bacon

1/2  medium onion, diced

3 beaten eggs

1 1/2 cups milk

1/4 teaspoon salt

Dash ground nutmeg

1 1/2 cup shredded Swiss Cheese (6 oz weighted measure, I used cheddar cheese this morning)

1 Tablespoon flour

1. Line single pie crust with double layer foil and bake at 450 degrees F for 8 minutes.  Remove foil and bake for another 5 minutes.  Remove from oven and reduce heat to 325 degrees F.

2. In a large cast iron frying pan (I prefer) cook bacon.  I find it easy to cut up the bacon with scissors as I am dropping the pieces into the frying pan.  It cooks quickly and very evenly.  Drain bacon on papertowels.  In a small amount of left over bacon grease cook the onions.

3. Mix eggs milk, salt and nutmeg together in a mixing bowl, set aside.  In another bowl grate the cheese and toss with 1 T of flour.

4.  Add cooked bacon and onions to the egg mixture, and blend, then add cheese and flour mixture.

5. Pour egg mixture into pie crust and bake for 35-45 minutes.  You will know your Quiche is ready when a knife comes out clean.

6.  Allow to cool and enjoy!

(original recipe is from the Better Homes and Garden New Cook Book)