While there are more and more obese adults these days, there are also more and more overweight and obese children. It’s gradually turning into an epidemic, and the public is finally starting to pay attention to it and address the issue. Often times, those who weigh more than they should ended up where they are because of unhealthy habits. Healthy habits start in the home which is why it’s important as adults that we set good examples for our children.

A habit is defined as an established custom, or a pattern of behavior acquired through frequent repetition. That frequent repetition part is what gets us in trouble.  Frequent repeated trips to fast food restaurants, frequent repeated hours in front of the computer or TV, frequent repeated over-eating, frequent repeated “lounging” for hours instead of getting up to do something, and the list goes on.  If you’re reading this article, chances are that you frequently repeated behaviors which then turned into unhealthy habits for you and possibly for your children.

It’s in the home where big changes must be made. According to a new study in the Archives of Disease in Childhood, the following three factors may put your child at greater risk for being obese:

1. A fat mother
2. Too much TV
3. Rapid weight gain in early childhood

So what can you do? Well to address the first issue, a fat mother, change that as best you can. Start changing your habits now so that you’re healthy! When you start changing your eating habits and how active you are, you’ll likely see a drop in weight. And if you watch a lot of TV in your home, turn it off – it’s as simple as that!

I don’t have children yet, but when I do, I hope to introduce them to a lifestyle of nutritious foods and activity. As more families focus on health in the home, I think we’ll see a rather large drop in the number of obese adults AND children. Remember, healthy habits start in the home!

In my quest to find different ways to cook chicken, I decided to look for a healthy way to cook chicken parmigiana. Both my husband and I love chicken parmigiana, but the problem is that it’s traditionally fried. Luckily there are other ways to cook it, and in this recipe from The Food Network, it’s grilled. If you’re looking for a different way to work with chicken, give this recipe a try. It’s simple, won’t take you much time, and it’s a much better alternative to the traditional fried Chicken Parmigiana.

–Healthy Grilled Chicken Parmigiana Recipe–

All you’ll need:

• 2 pounds thin chicken breast cutlets
• Salt and freshly ground black pepper
• Extra-virgin olive oil (EVOO), for drizzling, plus 5 tablespoons
• 3 to 4 garlic cloves
• 1 teaspoon crushed hot red pepper flakes
• 1 small yellow onion, finely chopped
• 1 28-ounce can fire-roasted diced tomatoes
• 20 fresh  basil leaves (1 cup), shredded or torn
• 1/2 cup Parmigiano-Reggiano
• 1/2 pound smoked mozzarella, thinly sliced

All you’ll do:

Heat an outdoor grill or indoor grill pan to high. Season the chicken with salt and pepper, and drizzle with EVOO to keep it from sticking to the grill. Cook for 3-4 minutes on each side and transfer to a foil-covered platter to hold. If you are using a grill pan, cook the chicken in 2 batches if necessary. While the chicken cooks, make the sauce.

Place a medium pot on the stove over medium heat. Add 2 tablespoons of the EVOO (twice around the pan). Add the garlic, red pepper flakes and onion. Cook for 10 minutes, stirring often. Add the tomatoes and heat through, 2 minutes. Wilt in the basil and season the sauce with salt and pepper.

Preheat the broiler to high.

Layer the chicken with the tomato sauce in a casserole dish. Top the casserole with Parmigiano and mozzarella. Brown the chicken parm casserole under the broiler for 3 minutes.

I really could go on and on about how important it is to eat healthy meals at home versus the fast-food that’s high in fat, calories, and sodium. We’re all busy these days which means more of us tend to use the drive-thru at McDonalds to save us some time and spare us from cooking a meal at home. If you’re trying to lose weight and live a healthy lifestyle, you’re going to have to cut back on how often your smiling face shows up at the drive-thru window. One way to do this is to plan meals, healthy meals in advance.

There are two main reasons why I like to plan my meals in advance. The first is so that I know exactly what I’ll be eating on a daily basis which means I know how much time I’ll need to prepare the meal so that I can fit it into my schedule. Most of the meals that I prepare take between 20–40 minutes, which really isn’t THAT much time when you think about the benefits you’ll receive from eating a nutritious, healthy meal at home.

The second reason I like to plan my meals in advance is so that I can go to the store with a specific list of ingredients in my hand. Why is this important? Well, when you don’t bring a list with you, you’ll walk up and down the isles looking for what you might need. And in the process you’ll be tempted by unhealthy items, or stuff you simply don’t need which also means you’ll spend more. Bringing a list to the store with what I need saves me calories AND money.

So how far in advance should you plan your meals? I’d say plan at least one week’s worth of healthy meals before you head out to the grocery store. Sometimes I go overboard and plan for an entire month, do one big shop, and then go back to the store once a week to pick up fresh veggies, fruits, and milk. You do whatever works best for you, and remember, don’t go to the grocery store hungry! You’ll be tempted by junk food and might have an impulse to buy something you know you don’t need. Planning healthy meals in advance matters, and will be key to helping you lose weight and maintain a healthy lifestyle.