As the weather warms and fresh produce beckons from supermarket shelves, it’s time to try a few new salad combinations. Salads are an easy way to increase your daily fruit and vegetable count. I prefer to make my own dressing as I can use fresh ingredients and control the calorie content.

Here are a few of my favorite salad combinations. To make the salad a meal, top with a low-fat protein such as grilled chicken breast, shrimp, tuna or thinly-sliced sirloin or tenderloin steak. Recipes for dressings follow the list of suggestions.

1. Spinach, sliced strawberries and toasted pecans (toast in a 350° oven for 5 minutes) with balsamic vinaigrette.

2. Field greens, raspberries, diced and seeded cucumbers with raspberry balsamic vinaigrette.

3. Boston butter lettuce, walnuts, dried cranberries and store-bought, low-fat blue cheese dressing.

3. Field greens, sliced pears, blue cheese, and candied walnuts with balsamic vinaigrette.

4. Spinach, fresh or canned peaches, sliced almonds and creamy peach dressing.

5. Spinach, sliced strawberries and orange poppy seed dressing.

6. Romaine, cherry tomatoes, kalamata olives, sliced red onion, cucumber, and feta cheese with Greek dressing.

7. Iceberg lettuce cut into wedges with bacon bits and store-bought, low-fat Ranch dressing.

8. Spinach, fresh orange slices and balsamic vinaigrette.

9. Field greens, sliced red bell peppers, carrots, cucumbers and tomatoes with honey mustard dressing.

10. Romaine, tomatoes, black olives, sliced red onion, pepperoncinis, croutons and grated Parmesan cheese with Italian dressing (I like the lighter version on the Good Seasons dressing packets).

Balsamic Vinaigrette

Mix the following ingredients in a small bowl with a whisk. This makes enough dressing for 4-5 salads:

¼ cup balsamic vinegar (or use raspberry balsamic, white balsamic, etc.)
2 Tbsp. extra virgin olive oil
1 tsp. Dijon mustard
2 tsp. honey
2 tsp. white wine (you can skip this)
Salt and pepper, to taste

Creamy Peach Dressing

This recipe isn’t very precise as it depends on how many salads you are making, but it is so delicious over the spinach, peach and almond salad.

¼ – ½ tub lowfat cream cheese spread
Juice from canned peaches
Allow the cream cheese to soften, then slowly whisk in enough canned peach juice until the dressing is thin enough to pour over the salad.

Orange Poppyseed Dressing

1/3 cup low-fat mayonnaise
¼ orange juice (fresh or from a carton)
1 tsp. poppy seeds
In a small bowl, slowly whisk in orange juice into mayo. (Don’t add all at once or it will be lumpy.) Stir in poppy seeds. You may have to adjust the amount of orange juice to get the consistency you like in the dressing.

Greek Dressing

¼ cup red wine vinegar
2 Tbsp. extra virgin olive oil
1 Tbsp. fresh lemon juice
1 tsp. dried oregano
1 tsp. dried dill
1 Tbsp. chopped fresh parsley (you can skip this)
Whisk all ingredients in a small bowl. You can also use fresh herbs if you have them on hand.

Honey Mustard Dressing

1 cup plain yogurt
1/3 cup light mayonnaise
1/3 cup honey
2 ½ Tbsp. Dijon mustard
2 ½ Tbsp. coarse grain mustard
1 ½ Tbsp. rice vinegar
Combine all ingredients in a small bowl with a wire whisk. Chill before serving.

Copyright 2012 Peggy Bowes

Exercise does not have to be selfish

Certainly, most of us are turned off by the airbrushed models who beckon us from magazine covers to “Get a Bikini Body in 4 Weeks!” but do consider that your body is a gift from God. We are all stewards of our bodies and are expected to care for them to the best of our abilities. Allowing our muscles to atrophy and grow flabby often leads to decreased energy, less restful sleep, increased risk of disease and depression and other health issues that can prevent us from carrying out our vocations.

Taking time to exercise for health is not selfish unless it’s done to an excess that prevents us from meeting our spiritual needs and the needs of our families. On the contrary, regular exercise provides energy and a sense of well-being that can make us better wives, mothers and Catholics.

The main idea is to focus on function over form. If you exercise with the goal of becoming more fit for your vocation rather than fitting into size 4 jeans, you’ll be on the right track. (That said, there is nothing wrong with exercising to lose a little weight so that you can fit back into your clothes and not have to purchase a new wardrobe.)

Where to begin

Hiring a personal trainer may seem like a luxury, but a good trainer can save time and effort by helping you set realistic and achievable goals and ensuring that your workouts are safe and productive. A knowledgeable trainer can also help you work with health limitations such as diabetes, fibromyalgia, asthma, etc. If often takes just a few sessions to learn the workouts so that you are able to do them on your own.

Personal training can be very affordable if you buy a package of sessions. Many gyms will also discount personal training services as an incentive to buy a membership. Another option is to buy group training sessions, which are less expensive than one-on-one training. Find a girlfriend or two who has similar goals, or even convince your husband or teen to train with you.

If you prefer to exercise at home, many trainers will be willing to come to your house and might even bring their own equipment. You may get a better price by doing this as there is no gym to take a cut in the cost of sessions.

Consider asking for personal training sessions as a birthday, Mother’s Day, or anniversary gift. You might also cut back on little luxuries like lattes, bottles of wine, etc. and save the money you would have spent toward training sessions.

How to hire the best trainer

You should be very picky about whom you hire as a trainer. You are purchasing a service, and it should meet your needs and schedule. I have met and observed many highly professional and knowledgeable trainers, but I have also seen trainers who are inattentive and try to use the same workouts for every client.

The most obvious place to find a trainer is your local gym or YMCA. Ask the front desk staff which trainer is hired most often and what type of clients he or she works with. Another option is to call your doctor or local physical therapist and ask for recommendations.

Interview several trainers before deciding which one to hire. During the interview, ask the trainer about his or her experience and education. Be very clear about your reasons for hiring the trainer and the goals you hope to achieve. If you would like help with meal plans, be sure to state that; but first ensure that your trainer has received some sort of training in diet and nutrition. Once you narrow down the choices, ask if you can observe one of the trainer’s sessions so that you will know what to expect and can observe how the trainer interacts with clients.

Be up front about any health issues or limitations you may have and the amount of time and frequency you can devote to your sessions. Ask for references from former clients and call them to talk about their experience and results.

Don’t be fooled by a trainer’s appearance. The heavily-muscled male trainer may not be skilled in creating a training plan for a woman who wants to train for a 5k or to simply keep up with her toddlers.

It’s okay to barter for the cost of the training. Some trainers will discount sessions during slow periods or may pair you up with another client who has similar goals or abilities and give you both a group rate.

Avoid trainers who insist that you buy certain supplements, vitamins or other products. Many trainers do sell such products, and some are effective, but do your homework and contact your doctor before investing in anything other than just the training sessions.

A few tips on being a good client

Although you are the customer, you will get better results if you observe a few simple courtesies.

First, arrive a few minutes early for your session, dressed and ready to go. Late clients are very frustrating as trainers often book clients back-to-back. If you are late, don’t expect the trainer to extend your session at the cost of someone else’s.

If you must cancel or reschedule a session, give the trainer at least 24 hours’ notice. Most trainers will understand the occasional child with a fever who prevents you from making your session, but ask in advance as some trainers will charge a fee for missed sessions.

Try to limit chit-chat. You should be focusing on the exercises and your breathing, and the trainer should be focusing on you. If a trainer keeps getting distracted or is not paying attention, call them on it. If it continues, ask for a refund and hire another trainer.

Take notes. Bring pencil and paper or ask the trainer to write down the routine for you so that you can duplicate it later on your own.

After your initial sessions are finished, you may want to hire the trainer for an hour or so every few months so that he or she can teach you a few new exercises or techniques to help you to continue to improve your fitness.

One last source of help

Don’t be afraid to pray for help in this endeavor! Pray for guidance in finding the right trainer and in setting goals to help you best fulfill your God-given vocation on earth.

Copyright 2012 Peggy Bowes

When weighted vests began to pop up everywhere a few years ago, I purchased an adjustable 20-pound vest that both my husband and I could use. We often walked together and took turns wearing the vest, but I found it rather bulky and uncomfortable. It seemed designed more for a man than for a woman.

The vest gathered dust in a closet until just recently when I came across a 5-pound weighted vest at Home Goods (of all places) that was designed for women. I paid about half the price of the one at the link, but I found a similar vest that adjusts from 4-8 pounds at Target for just under $20.

I put on the vest and found it be very comfortable. I liked the way it forced me to stand up tall, with my shoulders back, reminding me to adopt a good posture. Following a suggestion on the box, I wore it while doing housework for an hour or so, which was supposed to burn more calories. This appears to be a valid claim as weight is a factor in how many calories a person burns during activity. The box also related details from a scientific study that showed using a weighted vest during exercise burns about 7-8% more calories than exercising without one.

My next test was to wear the vest on my weekly 4-mile walk. I wanted to add more intensity to make the walk more challenging, but I know that experts do not advise carrying dumbbells when walking. A vest is a great alternative and does not place stress on your joints the way hand weights do. The vest felt very comfortable until the last mile of the walk when it began to feel heavy and forced me to slow down my pace. Since I pray the Rosary while I exercise, I incorporated the discomfort into my prayer. As I meditated on the Sorrowful Mysteries, I imagined following Christ on the road to Calvary as I carried my own little cross behind him. I offered up the discomfort of the vest for my Rosary intention.

The vest is also useful for strength training. I do push-ups, dips, squats, lunges and other body-weight exercises while wearing the vest to increase the intensity. I am enjoying my workouts so much that I purchased a heavier 10-pound vest in a similar style. (I found mine at Marshalls for a fraction of the price.)

While doing research on the weighted vest, I also discovered that these vests can be used to prevent osteoporosis in older women. If you are concerned about bone health, print out the article to discuss with your doctor.

It is important to use caution when exercising with a vest for the first time. Wear it around the house for a while initially so that you become accustomed to the extra weight before trying it out on a walk or other type of exercise. If your vest is adjustable, begin with the lightest weight. If you do not normally walk at least a mile or so, then work up to this distance without the vest before attempting to wear it.

Finally, don’t underestimate the vest’s value for penance, especially during Lent. I try to fast on Fridays, and wearing the vest as I go about my daily chores reminds me of the weight of my sins and increases my resolve to atone for them.

Copyright 2012 Peggy Bowes

As a freelance writer who reviews family movies, I often have the opportunity to attend screenings in advance of a movie’s release.  Several months ago, I received a press kit for the film Dolphin Tale.  It included a book about the movie and a stuffed dolphin with a “prosthetic” tail, attached with velcro.  I gave them to my 12 year-old daughter, Rebecca, whom I had homeschooled for four years.  Delighted, she said, “I read about this in American Girl magazine.  They interviewed the girl in the movie.  Her name is Cozi Zuehlsdorff, and she’s homeschooled!”

Fortunately, I was able to bring Rebecca to the screening, and we both enjoyed the movie immensely, especially the effervescent Cozi.  She plays Hazel, the daughter of Dr. Clay Haskett (Harry Connick, Jr.).  Dr. Clay cares for the injured dolphin, Winter, at the Clearwater, Florida, marine hospital which he runs.  He and his dad (Kris Kristofferson, perfect in the role of a crusty old sailor) homeschool Hazel and live in a houseboat.  (Hazel’s mother died when she was very young.)

Since I am a former homeschooler, I am naturally concerned about how homeschooled children are portrayed in the media.  Unfortunately, they are often stereotyped as clumsy milquetoasts who never venture from their homes other than the occasional science fair and spelling bee.  Fortunately, Dolphin Tale breaks the mold with Hazel’s character.  She’s cute, vivacious, independent and smart.  Her classroom is the marine hospital and the ocean environment in which she works and plays.

Hazel befriends painfully shy Sawyer Nelson (Nathan Gamble), who ventures into the marine hospital to visit Winter.  The young boy had helped to rescue the dolphin and was concerned about her recovery.  Hazel convinces her dad to let Sawyer stay and help with Winter as she astutely observes that the otherwise depressed dolphin whistles happily when she hears Sawyer’s voice.

Sawyer, who is skipping summer school to work with Winter, slowly comes out of his shell under Hazel’s influence.  She teaches him the ropes of working in a marine hospital and keeps up a constant cheerful banter.  At one point, she declares, “I’m homeschooled.  That’s why I’m such a chatterbox.”

When Sawyer’s mother, Lorraine (Ashley Judd), discovers her son has been missing school, she insists that he return to the classroom.  He begs her to visit the marine hospital to see what he’s doing, and Lorraine sees the value in Sawyer’s non-traditional educational environment.  For the first time, her son is actually excited about learning and even offers to write an essay about the experience.  In a memorable scene which will have homeschoolers cheering, Lorraine pleads with Sawyer’s teacher to allow her son to receive credit for his work with Winter and the other marine animals.

The positive homeschool message portrayed in Dolphin Tale is not a glaring one but is seamlessly woven into the plot as if it were a perfectly normal way of life.  Of course, we homeschoolers already know that.

Dolphin Tale is released on DVD and Blue-ray on Tuesday, December 20^th.  The film is rated PG for mild thematic elements and can be seen in 3-D or traditional format.

Order Dolphin Tale and support CatholicMom.com with your purchase

*CatholicMom.com readers have an opportunity to win one of 5 free copies of the Dolphin Tale DVD. Simply leave a comment on this article (in the comments section only, not the Facebook section), and you will be entered in the contest. Remember, you must first log in or register as a new user in order to leave a comment. Deadline for entering is Tuesday, December 20^th at midnight Pacific Standard Time. Winners will be notified through their registered email addresses, and the names be posted in the comment section below on Thursday, December 22^nd. Be sure to check back in case the email didn’t get through your spam filter. If winners do not respond with a mailing address by December 26^th, then a new winner will be selected.

Copyright 2011 Peggy Bowes 

During a recent interview with Roma Downey, the producer of the series, I was captivated by her charming Irish lilt.  She is clearly passionate about Little Angels, inspired by a prayer that was part of her Catholic upbringing in Ireland:

God in heaven, my Savior dear, watch over my children and draw Thou near.  Send little angels to be at their side, to light and to guard, to love and to guide.

In the opening scene of the DVD, a mother says the prayer to her sleeping twins, Alex and Zoe.  When she closes the door, the eight angels depicted in a mural on the bedroom ceiling come to life and hover over the children, keeping watch.  During the day, they offer lessons on virtues such as perseverance and practical skills like A-B-C’s and counting, using the themes of familiar Bible stories.

Roma carefully chose the angels who guard the children. “We decided to come up with a cute little ‘choir’ of angels that would cover a range of personalities that would inspire the children watching.   Our hope was that we would cover enough personality types that every child watching would be able to relate with at least one of these angels.  We have Michael, who is our little boss archangel.  He’s very knowledgeable and he’s the angel that the other angels go to when they have a question.  And we have Gabriel, our angel who announces.  He blows his little bugle when there is something important to say.  We have Ariel, the guardian angel who has a little sword that sometimes burns with fire when she’s out there to protect the kids.  One of my favorites is an angel called Uriel, and he is the angel of creativity who paints pictures.  We’ve also added a little angel of learning.  Her name is Dina and she carries an ipad.  The kids that have seen the series so far have all been so responsive to her.  I think perhaps they relate to the electronic gadget which makes it very of-the-moment.” 

Young parents will appreciate Roma’s friendly, motherly advice in the DVD extras.  She relates to the challenges of juggling motherhood and a career or busy schedule.  “I honestly can say that I wish I had something like this when I was a young mother.  I know as a working mother, there were many times I had to stick my kids in front of a DVD because I was busy juggling things.  I had calls to make or I had to deal with a plumbing emergency or a variety of things that come up during the day.  Watching a quality show like this can buy a parent a little bit of space.  It seems to me that if your child is watching something, wouldn’t you rather that they watched something of value that was adding to their worlds and their minds?  They’re learning their alphabet or how to count, but it’s also enriching their spiritual life.  We go back into the Old and the New Testament.  The children in our stories get to meet Jonah, Noah, Joseph and Adam and Eve.  They get to go and observe Jesus teaching.  It’s a beautiful and age-appropriate way for this little preschool audience to get a sense of these characters.  Little Angels is something for the whole family to share together.”

Catholic parents and grandparents will be glad to know that Roma’s older brother is a priest in Ireland who heartily approves of Little Angels.  She is also very devoted to the Blessed Mother.  She shares, “My mother passed away when I was a very young girl.  I was only ten.  At that time I began my lifelong devotion to Mary, the Mother of God.  I needed her then more than ever, and so I have a wonderful loving relationship with Mary as part of my daily prayer routine.  She stepped in to mother me when my own mother had passed.”

I previewed the series and was captivated.  The quality of the animation is excellent, a refreshing change from those ugly stick-drawn cartoon characters that seem to be so popular now.  The music is infectious, and your toddlers will probably soon be singing along, learning as they go.  (Interestingly, Roma’s daughter and son contributed to the Little Angels score.)

I highly recommend the Little Angels DVDs and the accompanying CDs.  You can view a sample of the series and meet the characters at www.littleangels.com

CatholicMom.com readers will have an opportunity to win one of five free copies of the Little Angels DVDs.  Simply leave a comment on this article, and you will be entered in the contest.  Remember that you must first log in or register as a new user in order to leave a comment.  Deadline for entering is Saturday, November 19^th at midnight Pacific time.  Winners will be notified through their registered email addresses, and the names be posted in the comment section below on Monday, November 21^st.  Be sure to check back in case the email didn’t get through your spam filter.  If winners do not respond with a mailing address by November 25^th, then a new winner will be selected.  Good luck!

Copyright 2011 Peggy Bowes

To make this habit not only holy but also healthy I’ll give you some tips to make that habit a little easier, along with some ideas on how to improve your diet by adding more daily servings of fruits and vegetables.

Why do I need to eat so many fruits and vegetables?

Scientific studies have shown that although it’s beneficial to eat fruits and vegetables every day, it is even more important to eat a variety of these important foods. Every plant has unique phytochemicals (natural chemicals in plants), which help protect us against disease. According to the American Institute of Cancer Research (AICR), different fruits and vegetables provide different types of disease protection.

For example, broccoli, sweet potatoes, squash and apricots act as antioxidants (slowing the aging process), boost immunity and help fight cancer cells. On the other hand, apples, soybeans and onions reduce inflammation, and boost production of disease-fighting enzymes. If you eat Brussels sprouts, cauliflower and cabbage, you can block carcinogens and halt tumor growth. Cherries, grapes and berries can slow or stop cancer growth and fight viruses.

Think of the rainbow when buying fruits and vegetables. The more colors that are on your plate throughout the day, the better you’ll protect your body against disease and aging. If the only fruits and vegetables you eat are orange juice, iceberg lettuce and potatoes, then you’re missing out on a whole host of benefits.

Minimizing the Expense of Fruits and Vegetables

A common complaint is that fruits and vegetables are expensive. If you are open to eating a variety of foods, then buy fresh produce when it’s in season as the price will decrease substantially. Farmers markets and co-ops are becoming very common and offer a chance to support local businesses. Canned fruits and veggies are often on sale or can be bought inexpensively at bulk food warehouses. The freezer aisle of the grocery store is another great place to find a variety of fruits and vegetables at reasonable prices. If you have a green thumb, plant a garden and grow your own.

How Much is One Serving?

Health experts recommend a minimum of five servings of fruits and vegetables every day. A serving size varies, based on the type of food eaten:

½ cup of sliced or cooked fruit or vegetable
1 cup of leafy greens
¼ cup of dried fruit
6 oz. of 100% juice
1 medium-sized whole fruit or veggie (apple, banana, potato, etc.)

Start With Breakfast

The first opportunity to add more fruits and vegetables to your diet is breakfast. A simple option is to drink 6 oz. of 100% fruit juice. Orange juice is always a favorite, but mix it up by trying carrot juice (especially good when mixed with OJ), pomegranate-blueberry juice, mango juice, grape juice or any of the countless varieties available. To save money, buy a frozen juice concentrate.

Although juice is a good start, it lacks most of the beneficial fiber found in whole fruits and vegetables. To add more fiber to your breakfast, slice bananas or strawberries on top of your cereal, or toss in a handful of fresh or frozen blueberries.

A smoothie makes a terrific energy-boosting breakfast. Pour ½ cup each of low-fat yogurt (plain or flavored) and your favorite juice into a blender, then add one cup of frozen fruit such as peaches, mangoes, pineapple, strawberries, raspberries, blueberries, etc. Blend until smooth. Add additional ingredients, as needed, to create the consistency you prefer. You can modify the recipe by using fresh or canned fruit and ice. Experiment with different combinations of fruit, juice, and flavored yogurt.

A Reminder to Pray

While you’re taking the time to prepare a healthy breakfast, turn your thoughts to heaven in prayer. I’ll assume that you bless your food before eating it, but you can also pray a decade of the Rosary or reflect for a few minutes on one of the 20 mysteries. Perhaps you can read a few verses of the Bible before you sit down to eat. If you’re pressed for time, simply pray an Our Father, Hail Mary or another short prayer. Don’t just rattle off the words. Really focus on what you’re saying and give God your undivided attention for a brief period.

Healthier Snacks

When your stomach starts to growl in a few hours, a mid-morning snack is so much better for you if it includes a fruit or vegetable. Try a box of raisins, a banana (add a tablespoon of peanut butter for extra protein), an apple, dried fruit mixed with nuts, or celery sticks spread with cream cheese or peanut butter. If you didn’t have a smoothie for breakfast, then whip one up for a snack. There are a variety of small, inexpensive blenders that can be taken to work for this purpose. Many of these foods can be eaten on the run. These same suggestions can be used for an afternoon snack, or try a fruit or veggie you’ve never eaten before.

Once again, take a few moments to devote to prayer. Pray the second decade of the Rosary or ask your guardian angel or patron saint to guide your thoughts, words and actions. You might search for beautiful religious art online and spend a few moments pondering the scene. I like to use the Google Image search feature by typing in an event from the Bible or one of the Rosary mysteries, which brings up thousands of different works of art.

Brown Bag It (And Pray the Angelus)

Bringing lunch from home saves money, cuts calories, and is a healthier choice than fast food or a restaurant. Add a serving (or two) of fruits and vegetables to your lunchbox or cooler. Most grocery stores sell pre-packaged, individual salad kits that include toppings, dressing, and even a fork. Swap the chips you eat with a sandwich for baby carrots, grape tomatoes, celery, radishes or bok choy. Include low-fat Ranch dressing as a dip. If you prefer fruit, pack a tangerine, apple, grapes, kiwi, or a peach.

While you’re eating lunch, pray the third decade.  Since that takes just a few minutes, why not also start a habit of praying the Angelus? This ancient prayer in honor of the Incarnation is traditionally prayed at 6:00 am, noon and 6:00 pm.

Don’t turn to caffeine to beat that afternoon slump

A caffeinated beverage may give you a boost, but it will be short-lived.  Instead, eat a healthy snack, including a fruit or vegetable and a source of protein.  (See the section on Healthier Snacks above.)  This will also remind you to pray the fourth decade of the Rosary.

Dinner and (Yes!) Dessert

Dinner is a perfect opportunity to add vegetables to your diet. Salads are quick and easy with the variety of pre-packaged “salad in a bag” options available. A less expensive alternative is to buy your own greens and salad fixings. Don’t settle for iceberg when you can try fresh spinach, mixed field greens, Boston butter lettuce, Romaine or Belgian endive. Add another serving of veggies by topping the greens with red or yellow peppers, tomatoes, radishes, or carrots; or toss in a handful of dried fruit such as cranberries or cherries.

You can make a quick and easy side dish and increase your veggie intake by using frozen vegetables. The new steaming bags make this especially easy — just heat in the microwave for a few minutes for a healthy addition to dinner. You’ll find a huge variety in the freezer section, and some even include a sauce. Canned vegetables are inexpensive and can be heated quickly. Potatoes and yams can also be cooked quickly in the microwave if you’re short on time, but do omit or limit fatty toppings such as butter and sour cream.

A healthy diet can include an occasional dessert, and fruit is an excellent choice. Dip fresh strawberries in a bit of chocolate, or serve pineapple chunks with cream cheese dip. Baked apples with cinnamon and a little brown sugar will make your kitchen smell amazing. Baked or poached pears are delicious too. Make a low-fat cobbler with fresh or frozen berries by limiting the amount of topping and serving with low-fat whipped cream or a small scoop of frozen yogurt or ice cream.

Invite your family to join you as you pray the fifth Rosary decade. You can also pray for someone who is sick, lonely or suffering in some way. Ask your family for prayer intentions, or pray for our nation’s leaders, our military, or the Holy Father.

Be Sensible

You might not get to five servings (or five prayer opportunities) the first day or even the first week. Start slowly and incorporate just two or three of the suggestions. Gradually work up to five, or better yet, even more. You’ll soon be reaping the physical and spiritual benefits from your efforts.

Copyright 2011 Peggy Bowes

First, invest in an insulated lunch bag, a few reusable ice packs and a small, good-quality thermos.  It’s difficult to keep food at a safe temperature when using a paper bag, and a good thermos can be used to pack hot or cold items.

Sandwiches are healthy and easy but can get boring. Try a different type of bread such as pumpernickel or rye, or a whole grain bagel, pita pocket, or wrap.  The new deli flats look like thin hamburger buns and have fewer calories than bread.  It’s best to avoid high fat lunch meat such as bologna or salami.  Lean ham, roast beef or turkey breast are healthier choices.  Instead of processed American cheese, try baby Swiss, cheddar or havarti.  Experiment with new spreads such as chipotle mayo, gourmet mustard, cranberry sauce or flavored cream cheese.

Peanut butter is always a favorite, but switch to natural peanut butter to avoid all the sugar and preservatives.  Experiment with several different brands to find one your child enjoys.  My family likes Peanut Butter and Co., available at many Wal-Mart stores in jars or handy squeeze packs.  Our favorite is Dark Chocolate Dreams (chocolate and peanut butter!).  We spread it on bananas, apples or graham crackers.  Instead of PB&J, try PB and honey, bananas, or molasses and wheat germ.  Another non-meat favorite in our family is cream cheese spread on raisin bread.

There are many alternatives to the traditional sandwich.  Make your own “Lunchables” by packing whole grain crackers and a variety of cheeses and lunch meats.  To surprise and delight a younger child, cut out shapes with a cookie cutter.  Hummus and pita chips won’t appeal to all children, but try serving it as an after-school snack first, and your child may surprise you by digging in.  On the weekend, make a big batch of pasta salad or a salad with quinoa, beans wild rice.  Divide them into lunch-sized portions in reusable containers.   You can buy pre-cooked, sliced chicken breast in the deli section.  Use it to add protein to salads.  Pack the dressing separately so it can be added before eating.

Pre-chill a small thermos in the freezer and fill it with yogurt and fresh or frozen fruit.  Put some granola in a separate bag or container for a parfait.  You can also fill a thermos with cottage cheese and canned or fresh peaches or pineapple.  For hot foods such as soup and macaroni and cheese, pre-heat the thermos by filling it with boiling water for a few minutes.

Be sure to include a fruit or vegetable.  Applesauce, grapes, kiwi, tangerines, clementines, bananas and apples are lunchbox-friendly.  So are baby carrots, celery sticks and red pepper slices.  A little low-fat Ranch dip may encourage your child to eat all the veggies.  Dried fruit such as raisins, cranberries, mango and blueberries can be mixed with nuts for added nutrition.

Add a few snacks in case your child gets hungry. Include easy-to-grab-before-recess items such as granola bars, fruit bars, whole grain or baked chips, a bag of mixed nuts and dried fruit, “go-gurt” or a an extra piece of fruit.

Don’t forget a drink.  Juice boxes and bottles are an easy way to provide your children with a serving of fruit.  Look for 100% juice and avoid sugary drinks such as sodas and Capri Sun type drinks.  You can freeze juice boxes or bottles and use them as cooler packs.  They’ll be thawed and ready to drink by lunchtime.

A treat now and then is a fun surprise. For healthy lunch boxes, dessert is best saved for an occasional treat.  A chocolate mint, mini candy bar, pudding cup, cookie or small brownie can be part of a balanced diet now and then.

Holy lunch boxes? A reminder that we are all children of God can be added to a lunch box.  Tuck in a holy card, Bible verse, patron saint medal, or a little note from Mom saying “I love you!  I’m praying for you.  God bless!”  Older children might enjoy a short biography of the Saint of the Day.  I like this link. You can print out bios and include them in their lunches now and then.

Hope that helps! Family Fun has some great ideas and recipes for lunch boxes.  You might also want to check out Cooking Light’s 22 Healthy Lunch Ideas. Some of them are a bit exotic, but there are some good suggestions if your child is not a picky eater.

Copyright 2011 Peggy Bowes

Mexican Bean Soup

1 onion, chopped

1-2 bell peppers (green, red or both), chopped

1 clove garlic, minced (or sub garlic powder)

1 can vegetable broth

1 can diced tomatoes, undrained (we like the kind with jalapenos)

1 can black beans, drained

1 can pinto beans, drained

1 can white hominy, drained

2 limes

Garnish:

Fresh cilantro

Grated cheddar cheese

Sour cream

Crushed corn chips

In a large pot, sauté onion and peppers in a little olive or vegetable oil.  Add garlic once the onions are soft so it doesn’t burn.  Add broth, beans and vegetables.  Heat until soup starts to simmer.  Before serving, add the juice of two limes.  Garnish with fresh cilantro, a little cheese, a dollop of sour cream and some crushed corn chips.  (Note:  You can substitute whatever beans or vegetables you have on hand. Be creative and come up with new combinations!)

Greek Spaghetti

1 box spaghetti

2 cans Italian-style diced tomatoes, undrained (with garlic, basil and oregano)

¼ cup sliced green onion

¼ cup sliced kalamata olives

1 lemon

1 package feta cheese, crumbled

Salt and pepper, to taste

Cook spaghetti according to package directions.  Meanwhile, heat the diced tomatoes in a small saucepan until warmed through.  Drain the spaghetti and place in a large bowl.  Add warmed tomatoes, onion, olives, feta and the juice of one lemon.  Toss well and serve with bread and/or a side salad.

Cuban Black Beans and Rice

1-2 bell peppers (green, red or both) chopped

1 onion, chopped

1 tsp. garlic powder

2-3 cans black beans, drained

1 can diced tomatoes, undrained

1 can spicy V-8 (or sub one can tomato sauce)

1 bag boil-in-bag brown rice (or sub white rice)

Garnish

Grated Monterey jack or pepper jack cheese

Sauté peppers and onion in a medium saucepan until soft.  Add garlic powder, beans, tomatoes, and V-8.  Simmer for 10 minutes.  While you’re waiting, boil the rice, then add it to the pot.  Top with grated cheese, heating just until it melts.

Spinach Quiche

Olive oil

2 yellow onions, sliced vertically

1 tsp. sugar

1/2 tsp. salt

2 cups frozen hash brown potatoes, thawed

1 bag fresh spinach, stems removed

1 cup evaporated 2% milk (from a can)

3 egg whites

2 eggs

1 cup crumbled feta cheese

1 frozen deep-dish pie crust

Heat a little olive oil in a skillet over medium heat.  Add onions, sugar and salt and cook for 30 minutes or until golden brown, stirring occasionally.  Meanwhile, in another skillet, heat a little olive oil over medium heat and add hash browns, pressing them together with a spatula.  Cook 8 minutes, then drizzle the top with a little more olive oil and turn in sections.  Cook an additional 8 minutes or until golden and crispy.  Add the hash browns to the onions, stirring.  Drizzle a little more oil in the hash brown skillet and add the spinach, stirring until wilted.  In a medium bowl, whisk evaporated milk and eggs.  To assemble the quiche, spread the onion and hash brown mixture on the bottom of the pie crust.  Top with the spinach and crumbled feta cheese.  Slowly pour in the milk and egg mixture, but do not overfill the crust.  (You may have some egg mix leftover.)  Place the quiche on a cookie sheet covered with foil (in case of spills) and bake in a pre-heated 350 degree oven for one hour.  Let stand 10 minutes before serving.

Copyright 2011 Peggy Bowes

First, be a role model of healthy living for your children.  Children watch their parents carefully and are quick to point out any discrepancies between what we say and what we actually do.  Your healthy eating habits and commitment to regular exercise will be noticed by your children and will help encourage them to adopt these same habits.

Limit media time and be aware of what your children do in their free time.  In our house, my children get 30 “free” minutes of media each day (TV, computer, video games), and they are limited to 250 texts each month.  They can earn an additional 30 minutes of media time by reading for half an hour.  My children are responsible for setting a timer, and if I find that they are not keeping track then they lose media privileges for the rest of that day and the following day.

Send your children outside. There are very few days when kids can’t play outside for at least part of the day.  I keep plenty of outdoor equipment on hand such as balls, jump ropes, skates, hula hoops, Frisbees, sidewalk chalk, bikes, sleds, etc. and we have several books on fun games to play outdoors.  If my children protest, I tell them to just go outside for 15 minutes.  Before long, they are involved in some sort of play and don’t want to come back in.

Have a rainy day or bad weather plan. If playing outside is not an option, then offer your children indoor alternatives for exercise.  You can purchase fun exercise DVDs for kids at Collage Video or Fitness Beginnings.  My children enjoy doing workout cards that depict a variety of exercises called Fit Deck Junior.  Games like Twister or video games such as Dance Revolution get your kids up and moving.   If nothing else, just turn on some music and let them dance around the living room.

Kids love obstacle courses! This can be done outside or indoors.  Use hula hoops, pool noodles, cones, mats or blankets, etc. and a little creativity to set up a course.  For example, jump over the pool noodle, then lie on the blanket or mat and do 10 sit-ups, then jump rope for 30 seconds, then bend down and touch your toes 5 times, run through the cones, then balance on one leg and finally walk like a crab back to the beginning of the course and start over.  You’ll probably just have to make up one course because after that your children will be begging you to let them create their own obstacle courses.  I’m often amazed at children’s creativity in setting these up.  (Just be sure to monitor it for safety hazards.)  Join in the fun by offering to go through the course that your children create.

Children appreciate recognition and rewards for their hard work.  What child wouldn’t beam with pride when you hang a gold medal around his neck after he’s worked hard to set an exercise goal?  Increase your children’s self-esteem and teach them a skill that will serve them well in life by helping them reach an exercise goal.  The President’s Challenge has an excellent website with plenty of resources and goal-oriented fitness programs for a wide variety of sports and activities.  Simply set up an account, and your child can earn awards and track progress toward a goal online.  (The program is free, but there is a nominal fee to order medals.)  You can set up a similar program at home by helping your child create a simple chart that she can post in her rooms to log workout goals that you set together.  Most discount stores carry inexpensive medals that you can award your child.  Older kids and teens may appreciate a movie ticket, new CD or video game or another suitable reward in lieu of a medal.

Schedule a family day at the park.  Load some outdoor play equipment in the minivan, pack a picnic lunch or dinner and head to the local park.  Spend a few hours outside just playing together as a family.  If the weather prevents going outside, then plan a family trip to the bowling alley, indoor mini golf or roller rink.

Encourage your child to play a sport. Sports teach children commitment, teamwork and sportsmanship.  You certainly don’t need to overload your children’s schedules with activities, but perhaps allow them to participate in one sport activity each year.  Children who are uncoordinated or intimidated may prefer martial arts or a more individual sport such as swimming, track and field or archery.  To keep costs down, look for equipment at garage sales or thrift shops.  Many city recreation centers offer youth sports programs at a reasonable cost.

As Catholic moms, we can certainly also pray for help in this endeavor! These are just a few ideas to get you started.  Consider that children who grow up with a positive attitude toward exercise and view it as a fun activity will be much more likely to continue this habit as adults.

Copyright 2011 Peggy Bowes

To ensure success with your fitness resolutions in 2011, you must closely examine your motivation for exercise.  Why do you want to exercise?  Do you want to lose weight, train for a race, have more energy or is it just “the thing to do this time of year”?

I have a suggestion:  Make your resolution more than simply “getting in shape.”  Instead, resolve to “Become a new person in Christ” by turning to the Fourth Luminous Mystery, The Transfiguration, for inspiration.

The twenty mysteries of the Rosary help us to practice virtue.  Each mystery contains a fruit or virtue that shines forth.  The Transfiguration urges us to become a new person in Christ.  Let’s examine this mystery in more depth to determine why a fit body will help us become more virtuous.

All three synoptic gospels (Matthew, Mark and Luke) relate the events of the Transfiguration, which most likely occurred on Mount Tabor.  The gospels state that Jesus took Peter, James and John with Him up to the mountain to pray.  I did some research on Mount Tabor, and it is a rather arduous climb of several hours to reach the 1800-foout summit.  To give you a better idea, there are 4,300 steps that were built into the mountain in the 4^th century to help Christian pilgrims reach the top.  Considering that Jesus frequently climbed mountains to pray, He was definitely in good physical condition!

Jesus had to be physically fit in order to carry out His mission on earth.  As a carpenter, He spent long hours working with heavy materials.  Later, during His adult ministry, He walked thousands of miles and climbed several mountain peaks.  Finally, He needed great strength and endurance for His intense suffering during the Passion.

We too must care for our earthly bodies so that we can best fulfill our unique vocation as part of God’s Divine Plan.  In fact, exercise can actually offer an opportunity to practice virtue.  In the excellent book, Fit For Eternal Life [link to http://drvost.com/books.htm ], Dr. Kevin Vost states,

“Virtues, when developed, make it easier for us to make the right choices.  When the virtues compatible with fitness exist in us as deeply ingrained habits, healthy choices, both in the gym and at the table, will become “second nature” and almost automatic.”

Here are some concrete suggestions to help practice the virtue of caring for our Temples of the Holy Spirit:

If you decide to join a gym, do some research first.  Insist on a one-week trial so that you can visit the gym during the times you will be able to work out.  Try a few classes or make sure there is adequate equipment available for your workout, especially if you will be exercising during peak hours.  Most gyms offer a free personal trainer session for new members.

If you plan to purchase home exercise equipment, be realistic about your commitment to use it.  Before buying, decide which days and how much time you will be using the equipment.  During that time, go for a walk or do some calisthenics (just to prove to yourself that you can commit to exercise).  If you are able to keep up that commitment for at least three weeks, go ahead and purchase the equipment, knowing that you have demonstrated an ability to stick to a plan.

Don’t try to do too much too soon! Too often, new exercisers bite off more than they can chew, get discouraged, and give up.  If you are sedentary, it will take time and effort before you see results.  It is best to start slowly.  In my book, The Rosary Workout, I recommend starting with just 10 minutes of exercise, twice a week.  Slowly build up to 20 minutes (the time it takes to pray a Rosary) twice a week over the course of a month.  The goal is to make exercise a habit, not to undo months or even years of sedentary living in just one workout!

Soreness is part of getting back in shape. When you begin a new exercise program, your muscles will get sore.  That is actually a good sign because it means that your workout was effective.  If you are overly sore and can barely walk, however, you probably went a little too hard.  Take a few days off and then back off a bit on the intensity for the next workout.  In the meantime, try soaking in a warm bath (add Epsom salts if possible), gentle stretching and perhaps a balm such as Ben Gay.  Soreness may increase for up to 48 hours after the workout, but will go away quickly after that.  Over time, your body will adapt to your workout program and you’ll feel refreshed and energetic rather than sore and discouraged.  Hang in there and pray for perseverance!

Find a workout partner.  It’s always tougher to skip a workout if you know that a friend or family member will be waiting for you.  If you can’t find a workout partner in your area, try a virtual workout partner—a friend online who will hold you accountable for your workouts and you for hers.

Pray to a patron saint for help. St. Gianna is the perfect patron saint for busy Catholic moms who want to stick to an exercise program.  St. Gianna was a mother, physician and selfless volunteer.  She was also an accomplished athlete who realized that physical exercise gave her energy and strength to carry out her many vocations.  Of course you can ask any favorite saint for some heavenly intercession.

This year, try to view regular exercise as an opportunity to become a new person in Christ.  Like Jesus, we must be physically fit in order to meet the demands of our vocations.  I like the simple advice I read at www.how-to-pray-the-rosary-everyday.com:   “Let your life be transformed by Jesus.   Offer yourself to Him and let Him transform you.”

Copyright 2011 Peggy Bowes

It’s important for busy moms to take a few minutes every day for a little stress relief, especially during this hectic time of year.  It’s also important to find time to pray and to meditate on the true meaning of Christmas.  I have a few strategies to help you reduce stress and find time for prayer and relaxation.

Although it may seem impossible, devote a little time every day for exercise, even if it’s just 10 or 15 minutes.  The easiest way to do this is to take a short, brisk walk before going to work or out to run errands.  If the weather is cold, bundle up!  You’ll soon be enjoying the wonderful, invigorating sensation of exercise in the cold air.  On the days you’re headed to the mall, arrive before it opens or plan to stay after closing for a stress-relieving power walk.  Most malls promote a “Mall Walker” program before or after regular business hours.  On those days when you are really pressed for time, watch my Spiritual Squat video for an easy exercise you can do in your own living room in mere minutes.

Since most moms spend plenty of time in their vehicles, why not make driving time an opportunity for prayer or meditation?  Keep a Rosary in your glove box or purchase a Rosary CD or downloadable audio Rosary.  If you’re lucky enough to have a Catholic radio station in your area or satellite radio, tune in for their many spiritually uplifting programs.  You can also download your favorite Catholic podcast and burn it to a CD to play during your commute.

Sit down for 10 minutes and make yourself a cup of hot tea.  Tea contains antioxidants which help prevent many diseases.  While you’re sipping, read the Nativity story in the gospels of Matthew and Luke.

Learn to say “No” or take shortcuts when needed.  If you’re already maxed out, don’t take on more projects.  Give someone else an opportunity to volunteer!  If making homemade cookies for the school party will take up an entire afternoon, call the local bakery and order some Christmas treats.  Don’t spend all day at the mall hoping for the perfect gift to appear.  Instead, pick up a gift card for your recipient’s favorite restaurant.  A nice meal out will likely be more appreciated than another vase or sweater.  Don’t be afraid to decrease your obligations or simplify your schedule.  Make a list, prioritize it and cross of any items that aren’t essential.

Find a few minutes to take a short power nap.  On those days when your to-do list is as long as Santa’s gift list, a power nap can provide more energy and rejuvenation than a double latte.  If you’re not at home, park the car in a safe place, recline the seat and drift off for 10 or 20 minutes.

Turn your bathroom into a mini spa.  Light some scented candles and take a long, hot soak in the tub.  (This is your chance to finally use the luxurious scented bath gel and lotion you got for Christmas last year!)  Paint your nails, deep condition your hair, then put on a cozy robe and curl up with a good book.  I’m feeling less stress just thinking of it!

Nothing relieves stress for me quite like attending daily Mass.  It’s the perfect opportunity to receive grace, focus on Christ and unload my many burdens in front of the altar.  I find quiet refuge in the arms of my Savior as the Bread of Life feeds my soul.  After all, Jesus is the true “reason for the season.”

Copyright 2010 Peggy Bowes

I have added a spiritual aspect to the move to encourage you to strengthen your faith as you strengthen your body.  The suggested  prayers help you to set goals as well.

Moms with babies will enjoy the “baby kissing squat” modification.  It’s important to be a fitness role model for our children.  If your children see Mom exercise on a regular basis (while enjoying it!) then they will be likely to do the same in the future.  Older children can join you in these Spiritual Squats, but they should use body weight only.  Teens who have had some type of strength training can work up to the weighted variations.

Spiritual Squats can be done up to three times weekly, but allow at least one day of rest and recovery between sessions.

As with any exercise, start slowly and don’t try to do too much too soon.  If you are pregnant, post-partum, or recovering from an injury, please consult your doctor before attempting this exercise.

Copyright 2010 Peggy Bowes

Editor’s Note:  I am thrilled to share the good news that my friend Peggy Bowes, author of

, will be joining our CatholicMom.com family of contributors!  I know you’ll enjoy reading Peggy’s faith-filled takes on fitness and spirituality.  Welcome to the family Peggy!  Lisa

The Benefits of Combining Prayer and Exercise

I am thrilled and honored that Lisa has invited me to share my passion for fitness and health through a regular column here on CatholicMom.com.  I’ve been in the fitness industry for over 15 years, and I look forward to helping readers overcome obstacles and challenges to exercise and good health.

As a devout Catholic, I like to incorporate the power of prayer and a spiritual perspective into my fitness advice.  In this light, I’ve decided to use the title “Fitness, Faith and Family” for this column.  In the months ahead, I will explore health, fitness and exercise topics that are relevant to Catholic moms.  I want this column to be interactive, so please feel free to add comments and suggestions!

The first topic I’d like to cover is the combination of prayer and exercise.  As Catholics, we understand the importance of prayer, but why do we need to exercise?  Of course we’ve all heard that rhythmic exercise such as walking, running or biking relieves stress, improves restful sleep, prevents disease and gives a boost of energy.  What you don’t often hear are the benefits of exercise for mental health.  It can create an almost euphoric feeling of well-being along with clearer thought and a heightened awareness.  This sharpness and clarity of mind can be directed toward meditative prayer with a little practice.

I wrote a book called The Rosary Workout based on this concept, and I can testify that the combination of prayer and exercise is very powerful.  Let me give you an example to help you understand.

This morning, I was feeling stressed and overwhelmed by the ever-growing list of tasks that I needed to accomplish.  I really had no time to exercise, but experience has taught me that if I make time, then my day will go so much better.  I laced up my running shoes and headed for my favorite trail.  As I ran, I felt my many burdens gradually slip from my shoulders.   I began to pray the Rosary and meditated on the Joyful Mysteries.  My soul rejoiced with Mary as she led me through the events of her Divine Son’s youth.  I walked back home, refreshed and eager to tackle my list.

You don’t have to be a runner or an athlete to enjoy the benefits of combining prayer and exercise.  I usually pray the Rosary during my workouts, but any type of prayer or meditation can be incorporated into a fitness routine.  For example, try praying the Angelus while you walk during your lunch break at work or after dropping off the kids at the bus stop.  This brief but powerful prayer is easy to memorize and reminds us that Mary’s fiat (“yes”) brought the Savior into the world, changing it forever.  At the same time, a short brisk walk aids digestion and clears the mind for the tasks ahead.

Another idea is to contemplate the Beatitudes as you wash the minivan, work in the garden or vacuum the carpets.  House and yard work can serve as exercise if done vigorously for 15-20 minutes, or longer if possible.  Before you start working, read Chapter 5 of Matthew’s gospel and reflect on Jesus’ Sermon on the Mount as you perform those mundane chores that ultimately bless your family.

If you enjoy exercising in a gym, you can still incorporate prayer and exercise.  Download an audio version of the Rosary, Divine Mercy Chaplet, Litany of the Sacred Heart or another prayer onto your MP3 player or smart phone.  Plug in the headphones, and find your favorite cardio or weight machine.  You’ll lift your heart to heaven at the same time you strengthen it through exercise.

Need a little more motivation?  You may find it in “A Prayer to Become Fit in Faith.”  This beautiful and inspiring prayer was written by my friend, Dr. Kevin Vost, author of Fit For Eternal Life:

A Prayer to Become Fit in Faith

Oh Generous God,

You have given us minds and bodies in your glorious image.

Grant to us the Courage

To train our muscles to show their true strength

And to train our hearts and lungs,

So that we may endure in helping others.

Help us build our Self-Control

So that we may seek to eat and enjoy what we need to sustain us,

Losing all desire for the excess that weighs us down in body and spirit.

Guide us towards Justice

So that we will devote to ourselves the time to grow fit

Without depriving our loved ones of the time that we owe them.

Help us grow in Wisdom

So that we will pursue sensible methods of bringing out the best in  ourselves,

And making our bodies Temples of Your Spirit.

Plant deep within us Faith, Hope, and Charity

So that people will know we our Christians by our loving actions

And so, that by growing fit in faith,

We may spur hope in our families and in our neighbors too,

So that they may share in the robust spiritual and physical fitness

That You would have us enjoy.

Amen


Copyright 2010 Peggy Bowes

I am usually quite vigilant about checking out the kids’ movie ahead of time, but I admit I’ve occasionally sent my children into a theater without knowing too much about the film they’re about to see.  Unfortunately, not all PG movies are as innocent as they may seem.  Movie trailers can add to the confusion, giving a false impression that a movie is suitable for younger viewers.

Such is the case with the trailer for “The Last Song,” starring Miley Cyrus.   The scenes depicted look remarkably similar to those of the relatively tame “Hannah Montana Movie (also starring Miley Cyrus).  “The Last Song,” however, has a more mature theme and includes scenes that might not be appropriate for younger children.

When we are introduced to 17 year-old Ronnie Miller (Cyrus), her appearance is a bit of a shock.  She is dressed in dark clothing and make-up, sporting a nose piercing and plenty of attitude.  She is clearly outraged that her mother (Kelly Preston) has forced her to leave the Manhattan social scene to spend the summer with her estranged father, Steve (Greg Kinnear).  A bitter divorce has driven a wedge between father and daughter` to the extent that musically-gifted Ronnie refuses to play the piano to spite her dad, who had once been her teacher.

We gradually realize that Ronnie’s surly persona is a defense mechanism as her actions reveal her true character.  She is kind to her younger brother, Jonah (Bobby Coleman).  She resists peer pressure to drink alcohol and rebuffs the advances of another girl’s boyfriend.  She selflessly gives the money she was about to use to buy a new dress to a girl who is desperate and homeless.

Steve sees through his daughter’s act as well.  Although he literally sets boundaries for her in one amusing scene, he gives Ronnie time and space to work through her resentment toward him.  He listens quietly as she confides her difficulty in meeting new friends and her growing feelings for clean-cut local boy, Will Blakelee (Liam Hemsworth).  Steve’s kindness and faith in Ronnie help her to open up and learn to love him again as she slowly sheds her rebellious attitude and appearance.  Their shared passion for music and the piano strengthens this bond and leads to the film’s heartbreaking climax.

The characters are well-cast.  Greg Kinnear portrays Steve with both sensitivity and strength, and Miley Cyrus is a good fit for the role of Ronnie.  Kids and adults will both get a kick out of young Bobby Coleman, who steals every scene he’s in.  He portrays Ronnie’s younger brother Jonah with just the right mix of innocence and little-boy bravado.

Miley Cyrus’ role will no doubt have many of her younger fans begging to see “The Last Song,” but parents should use discretion.  Although there are a few humorous scenes, it is primarily a drama.  Younger tweens may tire of the story and may not understand some of the more mature themes portrayed.

A few other things concerned me as a parent.  Ronnie’s wardrobe in several scenes is a bit immodest, and she and Will share a passionate kiss that I didn’t find suitable for a PG movie.  The PG rating also cautions that there is “thematic material, some violence and mild language.”  Specifically, a group of teens drink alcohol by a fire at night, and a somewhat scary male teen cuddles up to Ronnie, even though he is the boyfriend of a girl she has just befriended.  The same young man later appears drunk at a wedding and makes a scene, using the words “hell” and “damn”.  He and Will fight aggressively, throwing punches.  A character dies, but the scene is portrayed sensitively and tastefully.

The movie has strong elements of hope, charity, forgiveness and the importance of family bonds.  There is also a subtle Christian theme, which is much more overt in the novel by Nicholas Sparks, who also wrote the screenplay for this film.  (See my interview with Sparks at http://catholicexchange.com/2010/03/19/128333/)

I asked my daughter, a mature fifth grader, to accompany me to the screening to get her perspective on “The Last Song”.  She laughed at times and generally liked the film, but remarked that it was a bit sad and probably more suitable for older kids.  We both enjoyed the opportunity to discuss some of the issues brought up in the movie that she would be facing in middle and high school.

Overall, I thought “The Last Song” was both entertaining and thought-provoking.  Although probably not destined to be a classic, it’s definitely a step above the average “popcorn flick”.  In general, this film may be most suitable for teens and older tweens, but it does provide a wonderful opportunity for a discussion afterwards.

“The Last Song” is released on DVD on August 17^th.  The movie is rated PG for thematic material, some violence, sensuality and mild language.

Copyright 2010 Peggy Bowes