Momaha Magazine - August 2015

momaha.com

VOLUME 6 · ISSUE 8

AUGUST 2015

Get Organized

Gear up; shift into school prep mode.

S PLU uple

o one c How etting up n is s wbor , e n r i the healthy for a y life. happ

NOW PLAYING Summer’s Last Hurrah: Movie night with the neighbors.

WHERE THE WALLS BECOME

THE WORLD AROUND Every trip to Fontenelle Forest is its own story, its own unique opportunity for creative play and discovery.

Minutes away from downtown, the forest is a quiet gem right in Omaha’s backyard. Retreat from the noise and crowds and find adventure at the same time.

MUD PIES (Begins August 24th) Adults and children discover a different natural science topic each week introduced through interactive stations.

Free for Fontenelle Forest members or $5 children and $7 adult daily admission.

9:30 - 11:30 a.m. every Monday, Tuesday, Wednesday, and Thursday during the school year.

Visit

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Children require specialized care to heal their growing bodies.

Pediatric Orthopaedic and Sports Medicine physicians are known for their accurate diagnosis and treatment of childhood injuries – helping your child safely return to play.

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SPEND YOUR FALL AT THE Y Register to play Fall Basketball now through September 26th!

Practices will begin the week of October 19th.

The YMCA has fun programs the entire family can enjoy! Contact your local YMCA for an updated schedule and to get registered!

Group Fitness Classes • Youth Sports • Swim Lessons • Early Childhood Education Martial Arts • Medically-based Wellness • Dance & Tumbling • Personal Training YMCA members receive priority registration and a discount on most programs!

COME SEE WHY YOU BELONG PAY NO JOINING FEE ($49 value) when you join the YMCA August 15-September 30!

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momaha where parents connect

VOLUME 6 . ISSUE 8 . AUGUST 2015 editor in chief

402.990.7795

seekingsi ersomaha.com

CHRIS CHRISTEN chris.christen@owh.com 402-444-1094

creative director + designer HEIDI THoRSoN hthorson@owh.com 402-444-1351

momaha.com editor aSHlEE CoffEy ashlee.coffey@owh.com 402-444-1075

production coordinator PaT R I C I a “ M U R P H y ” B E N o I T

content contributors KURT a. KEElER aMy G R aCE aMy ToKoS SaNDRa WENDEl H E aT H E R W I N K E l DEv HaNUMaRa TESS foGaRTy DaNIEllE HER zoG

account executive E M I ly M a R T I N emily.martin@owh.com 402-444-1411

account executive MEGaN GUENTHER megan.guenther@owh.com 402-444-1489 Momaha Magazine is a monthly publication of the Omaha World-Herald, 1314 Douglas St., Suite 600, Omaha, NE 68102.

Momaha is a registered trademark, and all content is copyright 2015 by the Omaha World-Herald. All rights reserved. The opinions and perspectives published herein are those of the authors and should not be construed as those of Momaha Magazine.

4

CONTENTS

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Real MoMs + advice

6 Momaha.com Editor 8 Be Well: Advice for Healthy Living 10 Outdoor Movie Night 14 Doula Delivery 21 Container Gardening

Back to school 16 Get Organized 18 After-School Safety 20 Mom’s Routine

Recipes

22 Juicing 24 Hot Lunches To-Go

on the coveR PoPcorn Bar stoRy + styling Heather Winkel photogRaphy Dev Hanumara

Savor the end of summer with an outdoor movie night page 10 and a popcorn bar page 12.

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MoMAhA.coM editor // AShlee coffey Wife to Kevin Coffey, music critic for the Omaha World-Herald.

Mom to Sam. Native of Plattsmouth, Nebraska.

August, the stArt of something beAutiful

A

s a kid, I dreaded the arrival of August.

Sure, the month meant celebrating my dad’s birthday with a big party and an ice cream cake (he still gets both every year).

Sometimes we’d even take a final camping trip or a vacation in August.

But it all really boiled down to cicadas singing their final ode to summer as the days grew shorter and the talk of school grew longer.

Now that I’m an adult – and no

longer a student – August has an entirely different meaning. It signals that autumn, my favorite season, will be here soon.

I just love crisp orange, red and yellow leaves crunching under my feet; bonfires, cool autumn nights, carving pumpkins with friends, baking fall goodies and celebrating my favorite holiday, Halloween.

My son, Sam, is only 18 months old, so he’s obviously not yet dreading the start of the school year. But someday

I may have to remind him of the fun things we have to look forward to with the start of a new season, including going back to school.

While we had a great time swimming at the pool (for the first time) and going to picnics, I’m looking forward to sharing fall with my son, playing in the leaves, carving pumpkins (OK, I’ll carve; he’ll watch) and dressing up for Halloween.

Hopefully he’ll love the season just as much as his mama does.

Get SociAl Facebook /momahacom TwiTTer @momaha_owh PinTeresT /momahaowh

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6

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20/20/20 Rule

Advice for A better life coMPiled by Sandra Wendel

How many times a day do you check your smartphone?

Survey says:100. You probably spend a daily average of two hours on a digital device. Eye strain is bound to set in. Remember the 20/20/20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away.

Source: The Vision Council

No yoke?

Wake-up call

Get preschoolers off to a good start by establishing bedtime and wake-up routines four to six weeks in advance of the first day of school. Source: Cincinnati Children’s Hospital

A hard-boiled egg added to a salad with a variety of raw vegetables improves the body’s absorption of carotenoids – fat-soluble nutrients that help reduce inflammation and oxidative stress. Source: “American Journal of Clinical Nutrition”

What’s up?

seNd the kids outside

Keep the lines of communication open with your teenagers. Ask questions about what’s going on in their lives.

Use open-ended questions, such as “What did you do on the field trip?” This requires more than a “yes” or “no” response. Listen closely when your children tell you what is happening in their lives. Source: Cincinnati Children’s Hospital

The more time children spend outdoors, the more active they are. For outdoor play, provide small portable items such as balls and tricycles. Studies have found this type of playground equipment promotes physical activity better than large stationary equipment such as jungle gyms and swing sets. Source: Kansas State University

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Summer’s last hurrah?

A box-office hit in your own backyard.

Story + PhotograPhy Amy Grace

Space. Choose an area where you can either mount a pull-down movie screen, or a large white bed sheet backed with a black bed sheet (or other dark fabric) secured to a wooden frame to simulate a screen. The side of a house or garage could also work.

Seating. Ask everyone to bring

lawn chairs, sleeping bags, blankets or even old sheets for a seat on the lawn. Give your smallest theatergoers front row seats and a drive-in movie theater experience with boxes that look like wee little cars with paper plates as wheels. (Find instructions at craftymoods.com.)

See & Hear. You’ll need either

S

ummer’s end always seems to be met with equal parts sadness and enthusiasm. Before sweater weather sets in and everyone gets busy with school activities, invite the neighbors over for an outdoor movie night! Here’s how.

a DVD player or a laptop computer that plays DVDs, a projector and a speaker. Place your audio-visual equipment near an outlet, or use an extension cord to set up equipment farther away. Consider a surge protector, as both audio and visual equipment require a lot of juice.

nice-to-HaveS. A major upside to having a movie night at home is the price of the popcorn. You can pop an entire box of microwave popcorn for less than $5. Create a popcorn bar with toppings (see our how-to on page 12). Or create a snack station with pretzels, raisins, sunflower seeds, M&M’s and peanuts in bowls and let moviegoers create their own trail mix. At sundown, hand out glow sticks for just the right amount of light as everyone settles in for the movie. go-to FlickS

audience. Know your audience!

If kids are present, choose a flick that will appeal to the lower end of the age group. Older kids will likely just

enjoy the novelty of watching a movie outside and won’t be too picky about the subject matter. If the audience is older, make sure neighbors or passers-by aren’t likely to find the film’s material offensive.

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A popcorn bar makes outdoor movie night even sweeter.

Story + Styling Heather Winkel PHotogrAPHy Krista Leigh Hurst

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PoPcorn BAr Popcorn is the ultimate unfussy snack for an impromptu gathering with neighbors and friends. Divide the bar into salty and sweet and let guests pick how they tickle their taste buds.

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Story Danielle Herzog PHotoGrAPHy Tess Fogarty

How one couple is setting up their child for a ‘healthy, happy life,’ guided by a doula for that first delivery room “Hello.”

tHE CoUPLE Nick and Michelle Strawhecker tHE DoULA Julie Summers tHE NUrSEry Filled with natural products, including bamboo bedding for the crib.

N

o instructions. No explanation. She simply told him to be there on Thursday at 6 p.m.

And when Nick Stawhecker, 36, followed his wife’s instructions, he found himself standing in a room with four other couples for a class called Hypnobabies Childbirth Hypnosis.

At first skeptical and uncomfortable, Nick deferred to Michelle, 26, a logistics team member at Union Pacific, as she encouraged him to keep an open mind; to see beyond the traditional modern medicine and epidurals and learn about other options – options that included

14

self-hypnosis to aid in the childbirth process.

Already one who prides himself on a natural lifestyle, both personally and in the food he creates at his restaurant, Danté Restorante Pizza at Shops of Legacy, Nick took a leap of faith and stayed for the class.

And he’s thrilled he did.

“It was amazing. I learned so much,” Nick explains, as he laughs about his nervousness during that first session. “I didn’t know what to expect and was freaked out, but when we started to get into things, it made sense. It fit the kind of birth we wanted to have.”

th

gin e

It’s not just natural childbirth that is important to both Nick and Michelle. Together they’ve worked to create a life that focuses on healthy living. Trying to use farm-to-table ingredients in what they eat, and products that don’t harm the environment surrounding them, they are making daily decisions that empower and better their lives. “I’m most excited about the opportunity to choose things that are going to set up my child for a healthy and happy life,�

Michelle explains, as her hands gently rest on her pregnant belly. (Their son was expected to make his debut in mid-July.

A choice important to Michelle was the opportunity to form a relationship with a doula to help in the childbirth process. With a recommendation from Kelly Langfeldt, the teacher of their Hypnobabies class at Five Stones Services, they reached out to doula Julie Summers. “We wanted to work with a doula to help with pain management during labor so I could bring the baby into the world without having to use medication,� Michelle explains.

As soon as Nick and Michelle met Julie, they instantly knew they wanted her to be part of their birthing experience. And the feeling was mutual for Julie.

Being involved in women’s fitness and health for more than 15 years and as the owner of Mommy’s Fitness Center in Omaha, Julie holds many perinatal certificates and is a DONA trained doula and a certified cancer exercise specialist.

As a doula, she views herself as an advocate for the couple and a liaison to the medical team during the birth. “I’m not there to make medical decisions; I’m there to advocate for the couple. To be a source of strength and to help create an atmosphere of support so that they can come out on the other side of it all more connected, bonded to their baby and bonded to each other.�

Meeting at least three times before the birth of the baby, Julie walks the couple through what they can expect under various scenarios. They talk about their birth plan, but also what happens if unexpected decisions need to be made. “Sometimes my role shifts from being an advocate to helping a couple wrap their heads around a change in the plan, and still be supportive,� Julie explains.

Together now – a united front of parents and doula – the trio was eager for the child’s birth. The road ahead is a mystery but the excitement for the journey was evident. “I just can’t wait to do things together. To be a family,� Nick says, his hand tightly wound with Michelle’s.

And we can’t wait either. We’ll be following Nick and Michelle as they greet their firstborn with help from their doula and the practice of Hypnobabies. Stay tuned!

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Get ORGanized // amy tOkOs Amy Tokos is a Certified Professional Organizer and the owner of Freshly Organized. You can find more organizing tips at freshlyorganized.com.

Gear up; it’s time to shift into school preparation mode.

A little bit of order can make life easier for everyone in your household as the first day of a new school year closes in.

schOOl supplies

Merchandise selection can be a laborious process. Simplify supply shopping by going alone for the basics: paper, pencils, scissors, etc. Then get the kids involved.

Let them pick out their folders and backpacks and extra items like crayons, lead and glue for their homework station.

clOthes

Before you go shopping, take an inventory of what’s needed. Consider how often you do laundry. If it’s daily, your child can get by with fewer clothes in his or her school wardrobe. Skip the bargain shirt if your child doesn’t love the style; you’ll be dollars ahead buying a single shirt at regular price that your child will wear again and again.

hOmewORk

Set your kids up for success. Give them time and space to get their homework done.

Establish a daily routine for snacks and homework.

Younger kids like to be near their parents while doing homework.

A kitchen table or island might be best for them.

Older kids like their bed or bedroom floor. You can invest in a desk for organization, but, most likely the floor will be favored because kids love to have space to spread out.

spORts GeaR Sort through your family’s sports gear, weed out anything that you’ve collectively outgrown or no longer use and donate these items. Designate a drawer or bin in each child’s room for his or her current sports uniforms and keep each person’s gear together in a personal sports bag on a hook in the mud room or the garage. This graband-go system works like a dream when your family has to hustle out the door.

schedules

Let the fun begin.

When school starts, the family calendar begins to fill. As activity schedules come in, enter them on a master calendar. Keep the calendar where the entire family can see it and review it each Sunday for the week ahead. Quiz the kids on what’s going on at school.

Do any projects need supplies?

Note scheduling conflicts, line up carpools and other help as needed.

Being proactive will help minimize stress levels.

kids’ daily tO-dO’s

Each day, make kids responsible for emptying their backpacks and getting needed forms signed. Train them to put their dirty uniforms and other soiled clothing in the laundry each day.

Before bed, repack all backpacks and set them by the door. Lay out clothes for the next day and, if you are tight on time in the mornings, make lunches the evening before.

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KIDS !

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BACK TO SCHOOL with OneWorld Pediatrics Get your School Physical today at one of our convenient locations South Omaha 4920 S. 30th St. 402-734-4110 Cass Family Medicine 122 S. 6th St., Plattsmouth 402-296-2345

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after-school plan in place? safety depends on it.

I

n all the preparation for going back to school, has your family discussed the after-school plan for kids who will be coming home to an empty house when they’ve finished classes for the day?

A report sponsored by the After School Alliance organization found 114,000 of Nebraska’s school-aged children go to an unsupervised environment when school lets out.

“Many parents worry about their children from the time school lets out until the time they return home from work,’’ says Theresa Thibodeau, owner of Primrose School of La Vista.

Such worry is warranted, she says, based on studies that show kids are more likely to engage in risky behavior, including experimentation with drugs, alcohol, cigarettes and sex when they are home alone. Kids are at increased risk of obesity from watching TV or playing video games. Older siblings, she says, may feel stressed about taking care of younger siblings.

“Quality after-school programs and scheduled activities help ease many worries that occupy parents while they are working,” Thibodeau says. “Additionally, they keep children busy and safe during those most critical times of the day.” She recommends programs that focus on the well-being of the whole child and provide multiple activities.

If children will be home alone, here’s a game plan:

• Establish ground rulEs. Be specific about dos and don’ts. Write down your expectations and post your list along with basic safety rules like, “No using the stove.”

• discuss safEty. Remind kids to go straight home after school, lock the doors and only open them for trusted family members or friends you’ve OK’d in advance. Make sure they know how and who to phone for an emergency. Discuss different scenarios and how best to handle them, as well as activities they can do safely during their time alone.

• chEck-in by phonE. Instruct older kids to carry their cell phones, keep them charged and to always answer when Mom or Dad calls. Younger children may use a landline or a designated emergency cell phone at home to let you know that they are where they are supposed to be.

• Enlist friEnds and nEighbors. Notify trusted friends and-or neighbors of the hours your children will be home alone and add their names to your list of emergency contacts. Let your kids know they can go to those individuals for help.

• start small. As you and your children become familiar with the after-school routine, you can leave them alone for longer periods of time. Start with 15- to 20-minute stretches and gradually increase the amount of time they are alone after school.

• usE tEchnology. Apps like FBI Child ID, Life360 Family Locator, Norton Family and Child Check allow you to use your personal computer and mobile phone technology to keep track of your child’s whereabouts – both online and out in the real world.

Make the grade!

See why a library card may be the most important school supply of all.

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Borrow books, videos, DVDs, CDs and magazines.

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Download music, books, audio and more.

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Access the Internet.

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Get free, live homework help (in Spanish or English) from tutor.com.

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a variety of subjects and age

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Access newspapers, magazines and journals online for papers and projects.

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Research using online databases (available 24/7) including World Book Online & Primary Search.

•

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Get help with homework and use the library as a study space.

Visit guides.omahalibrary.org/ for a list of recommended homeschool resources like books, websites, kits, library services and more.

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Get PhySical

Start a workout routine or resume an old regimen that got you into great shape for swimsuit season. Fitness clubs like Farrell’s eXtreme Bodyshaping, Prairie Life Fitness and the YMCA have classes between school drop-off and lunchtime so you can get your workout out of the way for the day. Add a yoga class or join a running club to switch things up. Being bored with your exercise routine is a surefire way to find an excuse to avoid it.

Get your Daily 5

Summer’s end puts you in control of “you” again.

Story Amy Grace

S

ummer break was a welcome change for our family.

We slept late, ate leisurely breakfasts over the newspaper comics and counted down the days until our next adventure. But my schedule, which is a well-oiled machine the rest of the year, fell into serious disarray once the summer heated up.

I was suddenly neglecting workouts in favor of pool time, feeding my kids hotdogs instead of healthier meals made from scratch, and letting my car look like a bomb went off in a fruit snack factory.

I told myself I would return to efficiently parenting my children and taking care of myself once August rolled around.

Time to get my act together!

Fall is an ideal season to evaluate what you would like to do versus what you need to do. Here are some productive – and fun – tactics to make the most of the hours in your day now that kids are back in school.

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Toss the hotdogs and pursue a healthier diet again. Fuel up with good-for-you foods so both you and your kids can keep up with a demanding schedule. As a family, choose seeds from your favorite vegetables and plant a fall food garden.

If gardening isn’t really your thing, visit a local farmer’s market or food grower for fruits and vegetables. Take the kids with you to learn where and how food grows.

reViVe your Social liFe

Catch up with friends you haven’t seen in a while and try out new restaurants. Taking care of yourself and nurturing relationships outside your family make for a much happier wife and mother when you’re back on duty.

reinVent yourSelF

Sign up for a class at a local college or take an online seminar to brush up on skills you haven’t used in a while.

Better yet, dig into something new to add to your resumé.

Enjoy photography? Take a class to improve your photos and videos of people and pets. Whether or not you work outside the home, continue your education in newer technologies or methods.

DomeStic oVerhaul

Weed out clothes, toys and plain old stuff you just don’t need. Ditch it or donate it to a charity. Store seasonal items like sand and pool toys, swimsuits, goggles and beach chairs. Clean rooms and sort items in closets and drawers as you go so clutter doesn’t get in the way of staying organized and on schedule throughout the school year.

CoNtaINEr gardENINg Step outside your door, and help yourself to tasty vegetables, fruits and herbs – year-round.

Story + PhotograPhy Ashlee Coffey, Momaha.com Editor

S

pring and summer are prime growing seasons. But fall’s arrival doesn’t mean your gardening fun has to draw to a close.

In fact, this is the perfect time to start a second round of gardening – or even your first round.

Container gardening makes it easy, says Brad Smith, owner and landscape designer at Heartland Gardens of Omaha. Not only is this hot trend the perfect way to extend the growing season, it’s an ideal option for almost everyone, anywhere.

While vegetables, herbs and berries are star performers in containers, miniature fruit trees also do well, Smith says. Look for apple, cherry, peach, nectarine and fig trees at local nurseries.

Containers with good soil and good drainage are musts, Smith says. A regular watering schedule also is important as potted plants tend to dry out faster than plants in conventional beds. You’ll also want to make sure your pot or container is light enough to move around, if necessary.

“Try mixing perennials and annuals, such as mums and kale. It’ll look nice and you’ll be able to extend your growing season,” Smith says. “You can also plant bulbs in pots. You’ll have something to look at early in the spring and you can easily transfer the bulbs to the ground later.”

While you might have a little extra work with container gardening, the benefits will outweigh the hassle. You’ll have fresh fruits and vegetables to enjoy long after the dog days of summer are gone.

MorE oNLINE: Find a handy list of container-loving plants for fall planting on Momaha.com.

21

Pure nutrients in a glass.

Story + Styling Heather Winkel PHotogrAPHy Dev Hanumara

L

ooking to improve your complexion, improve your digestive system and re-energize? Give juicing a whirl.

Juice made minutes before you drink it tastes fresh, and that’s a big reason so many people are converts.

Juicing helps you sneak in fruits and vegetables that you might not eat otherwise. Additionally, because the cells in fruits and veggies are broken down by juicing, their nutrients are easier for your body to absorb.

Two parts vegetables to one part fruit is a good rule of thumb when concocting recipes. The ratio keeps sugar in check while giving your juice a yummy flavor.

Here are four 8-ounce juice recipes to incorporate into your diet. Simply run the ingredients through a juicer and starting sipping.

For a fiber and protein boost, pair your creations with a slice of whole-grain toast and peanut butter for breakfast or with almonds or string cheese as an afternoon snack.

EVEN-STEVEN

HEaLTHy HEad

MIGHTy GREEN

HaNGOVER CURE

The anti-inflammatory properties of carrot juice can help evenout skin tone, reduce inflammation and revitalize and hydrate skin. The vitamin C in the citrus helps fight sickness, and ginger is great for soothing stomachs.

This combo is said to protect against various diseases, improve brain, skin and hair health. To get the full benefits, use organic ingredients, drink first thing in the morning on an empty stomach, and eat breakfast later.

Green juice is hydrating, cleansing and energizing.

Anything green will help boost your immune system, and ginger is loaded with anti-viral properties to keep you healthy.

Cleanse your liver, detox your system and give yourself a boost of vitamin C to help you get over that hangover in record time.

2 medium carrots 2 oranges 1” ginger root, peeled

2 medium beets 1 apple 3 medium carrots 2 cups blueberries

1 bunch kale 6 medium carrots 2 cups grapes 1 apple

1 large grapefruit 2 oranges ¼ lemon 1” ginger root, peeled

Juicing tiPS • Always wash, peel and cut the ingredients as needed to fit through the chute of your juicer.

• Juice the ingredients in the order listed.

• Roll skinned fruit on the counter to loosen skin and help the juicing process.

• Serve immediately.

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Hot Meals

When the school lunch dilemma heats up, try this. story + PHotograPHy Ashlee Coffey, Momaha.com Editor

I

t’s August and that means back-to-school month for most districts.

Before long, you’ll be back to the weekly grind of helping with homework and laying out clothes for the next school day.

If your child refuses to eat cafeteria food but gets bored with the sandwiches you prepare, an insulated container may be the hot lunch ticket your child can’t refuse.

We’re not just talking about soup, either.

Try oatmeal with fresh berries or scrambled eggs and cheese for breakfast or homemade macaroni and cheese, spaghetti or chicken nuggets for lunch.

What kid can say no to that? Find easy recipes on Momaha.com.

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Insulated containers are great for keeping food hot (or cold) for long hours, while still being small enough to fit in your child’s lunch box. For best results, preheat your insulated container by filling it with boiling water. Cover and let stand for five minutes. Empty container and fill immediately with piping hot food.

Not JUst For KIDs: Make a double batch for Mom or Dad’s lunch tote, too.

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