Showing posts with label mommy blog. Show all posts
Showing posts with label mommy blog. Show all posts

Friday, September 23, 2016

BURN it UP!

Get your engine revving during and after your workout. This is sure to keep your metabolism going all day long! Whether a walking or running, this is a great workout.




Treadmill/Track interval speed and distance workout. 

1 mile warmup

6 x 200 yard sprints (treadmill .15 = 200 yard run.)
Do 20 squats between each sprint.

4 x 400 yard sprints (about .25 of a mile)
Do 20 push-ups between each sprint.

2 x 800 yard sprints (about .5 of a mile) 
Do 20 squats between each sprint. 

Run 1 mile
Base pace for .25- for last .75 run 1 min, 1 min, 30 sec with speed increases. 
Repeat until mile mark. (Ex. 8, 9, 10mph back to 8.)


1 min Walking lunges

15 incline 1-2mph -walk one min. Repeat 3 times.

20 second side shuffle at 3-3.5mph. 
Repeat 3 times each direction. 

Cool down and stretch.

Friday, September 25, 2015





Try something new, don't be afraid of what might challenge you, take a few chances, push yourself.       BECAUSE...




Wednesday, September 2, 2015

Back to School

Back to School: Get your snack on!

It's back to school time for most kids. This year, I have two kids in school and two left at home. This first week, we are learning new dynamics, a new pace and getting back to a routine again.  Hopefully by week 4, we'll have the hang of things!

I like when the kids start school. It gives us all some space and personally, I get a little break from being the sole entertainer, scheduler, etc.! A few things I don't look forward to, are making breakfast, packing lunches, and rushing out the door. I've found that planning and having a schedule of what I'll prepare decreases my pains a bit! I don't want my kids to eat school lunch and I want them to learn how to create a healthy meal, so home lunch it is. Watch for a future post for some "out of the box" home lunch ideas and make ahead breakfasts.

In these first weeks of school, I am trying to stockpile healthy snacks to have accessible when the kids come home. The question, "Mom, I'm hungry. Can I have a snack?" gets really old!  I have found that establishing what the snack options are and having them in one spot, makes life easier.
  • I found this basket and decided it would be our snack basket. It sits on the counter where everyone can reach. Common snacks: fruit leather, fruit, pretzels, whole fruit snacks, crackers,  nuts, granola bars.

  • Then I have one drawer in the fridge designated to snack foods- like apples, string cheese, veggies, cottage cheese etc. Ideally, the fruit and veggies are washed, cut and ready to eat, but my kids are old enough to use the apple cutter and a small knife.

    Today I was trying out a new addition for the snack basket... initial plan- protein oat balls.... they turned into granola. We love to improvise in the kitchen! (I had a bit more than fit into my container, so I added a piece of fabric and the recipe.... makes a great teacher gift!)
Here's the recipe:

Protein Oat Energy Granola (bars or balls)
Adapted from campmakery.com

Ingredients
• 1 cup natural, creamy peanut butter
• 1/4 cup honey, 1/4 cup Pure Maple Syrup
• ½ teaspoon vanilla
• 6 cups quick oats
2 cups Rice Krispy cereal
• 1/2 teaspoon salt
• 2 teaspoons cinnamon
• 1 cup raisins or Craisins
•  6 tablespoons chia seeds
Combine peanut butter and honey/syrup and heat to combine. Add remaining ingredients until coated and well mixed. Spread on a silicone mat or lightly greased cookie sheet and bake for 12 min at 325 degrees. Remove, let cool, and store in an airtight container. Keeps up to 2 weeks.
* If you add another 1/4 cup honey and omit Rice Krispy cereal, you can form into balls or spread onto a baking sheet for granola bars. No need to bake in the oven. Place in fridge for 20 min until firm, cut into bars and place in plastic container or wrap individually in plastic wrap.
*Serve with low fat yogurt, sprinkle atop fruit, or simply eat plain.

Friday, August 14, 2015

Homemade Fruit Leather

Homemade Fruit Leather

Easy, Healthy and Affordable!

Ingredients:

3 cups of fruit of choice (rinsed, dried, pitted etc.), or 2 whole mangos
  * I like to combine fruit like banana and strawberry, apple/mango etc. Get creative! Even add some vegetable purees!
  *If using more tart fruits, you can use 1Tbsp of agave nectar to sweeten the mixture.
Parchment paper or silicone baking mats

Directions:
Heat oven to 175 Degree F.
Add fruit into a food processor and blend until smooth

Place silicone baking mat or parchment paper on a baking sheet.
Spread mixture onto a  silicone baking mat/ parchment paper about 1/8 inch thick.

Place in the oven and let dehydrate for 3 hours.  Increase or decrease time based on the thickness of your mixture.

Let cool, cut into strips with a pizza cutter. Roll fruit strips and store in an airtight plastic bag or container.

* You can also use a food dehydrator if you have that luxury!

Friday, July 3, 2015

HAPPY 4TH OF JULY!

In honor of the holiday and BBQ's that take place,
try these sure to become BBQ favorites.

MANGO COCONUT SHERBET
barely adapted from Cooking Light, June 2011
{Note: this sherbet will freeze pretty solid – remove from the freezer 5-10 minute before serving to let it warm up slightly and make it easier to scoop.}
1/4 cup unsweetened flaked coconut
2 cups cubed mango (peeled)
1/2 cup sugar or 1/4 cup honey/agave nectar
1 tablespoon fresh lime juice
1 (13.5 oz) can light coconut milk
Preheat oven to 350 F. Line a baking sheet with parchment paper.
Spread the coconut in an even layer on the baking sheet. Bake for 5-10 minutes, stirring frequently, until the coconut is golden brown. Don’t walk away, it can burn *very* quickly. Remove the baking sheet to a wire rack and let the coconut cool while you prepare the rest of the recipe.
In the bowl of your food processor (or blender), combine the mango, sugar, lime juice, and coconut milk. Process until the mixture is completely smooth. If desired, transfer to your refrigerator and chill for a few hours (this isn’t strictly necessary, but I always like to get the mixture very cold before churning).
Freeze in your ice cream maker according to the manufacturer’s instructions. Transfer to an airtight container and store in your freezer. You’ll want to give it a few hours to firm up before serving. Sprinkle some of the toasted coconut on top of each serving.
Makes about 1 quart
SHREDDED BRUSSELS SPROUTS SALAD
INGREDIENTS
    For the Salad
  • 1 pound Brussels Sprouts
  • 1/2 cup dried cranberries
  • 1 avocado
  • 1/4 cup shredded Parmesan cheese
  • For the Lemon Vinaigrette
  • 2 tablespoons freshly squeezed lemon juice
  • 6 tablespoons extra-virgin olive oil
  • Kosher salt and freshly cracked black pepper
INSTRUCTIONS
    For the Salad
  1. Shred the Brussels Sprouts using a mandolin, or finely shred the Brussels using a sharp knife.
  2. Toss the shredded Brussels with the dried cranberries, avocado and parmesan cheese. Drizzle with the lemon vinaigrette and season with salt and pepper as needed.
  3. For the Lemon Vinaigrette
  4. Whisk together the lemon juice, olive oil and season with salt and pepper.

ZUCCHINI CRISPS
A healthy snack that's incredibly crunchy, crispy and addicting!
INGREDIENTS
  • 1/2 cup coconut oil
  • 1 cup Panko*
  • 1/2 cup grated Parmesan cheese
  • 2 zucchinis, thinly sliced to 1/4-inch thick rounds
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
INSTRUCTIONS
  • Heat oil in a large skillet over medium high heat.
  • In a large bowl, combine Panko and Parmesan; set aside.
  • Working in batches, dredge zucchini rounds in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
  • Add zucchini rounds to the skillet, 5 or 6 at a time, and cook until evenly golden and crispy, about 1 minute on each side. Transfer to a paper towel-lined plate. 
  • Option: cover and dredge the zucchini- then bake in 400 degree oven for 8 min or until golden brown. Turning over half way through.
  • Serve immediately.

Friday, June 5, 2015



PERSISTANCE

We all have the rough paths of life, the set backs, and rocky roads.  I wanted to share a little something I’ve been doing to push through my recent rocky road!

I tore my ACL(ligament in your knee that keeps it from moving side to side and lets it bend and straighten. Pretty important!) in April. We were just 7 days from moving.  I had just signed up to participate in the RAGNAR Wasatch Back and was motivated to improve on my personal record that I set this last year in a Half Marathon.

Now what?  I can hobble along at the gym, ride the stationary bike just enough to break a sweat, but I can’t quite get my heart rate up. What a bummer! I long to be the person I see running down the street!

I don’t want this to be an excuse to gain weight, to eat horribly, or lose all the progress I have already made.
So here’s something I put together now that I had surgery and am now working on my range of motion and strength. Whether you’re rehabbing or just need a good workout at home- take a look.

PUSH IT!

Do 4 rounds
20 pushups (on the back of a couch, edge of counter, or seat of a chair)
20 lateral step ups each leg (use a stair or exercise step. Keep one foot planted on step, squat down until opposite foot barely touches the ground, return to standing)
30-60 sec plank
20 tricep dips on seat of chair
20 lat pull downs with exercise band
15 wall squats
20 pushups
30-60 sec plank
15 superman raises
15 wall squats
20 seated weighted shoulder press
30-60 sec plank with 4 jacks (Hold 4 seconds, jack for 4)



Thursday, May 21, 2015



GOT PROTEIN?

Protein is a necessary nutrient for energy, muscle growth, muscle maintenance, and balancing blood sugar. The average protein need is .8 grams per kilogram of body weight.( Example: 130 lb/2.2= 59.09kg x .8g= 47 grams protein). 
 
Concerned about how much protein you are getting, what's in the protein powder, or want a protein packed shake your kids will love? Try this recipe that packs 22 grams of protein into 12 ounces- with all natural ingredients!
 
 
12 ounces of Chocolate Peanut Butter Protein Shake:
·         1 Cup milk
·         1/2 cup silken soft tofu
·         2 tablespoons unsweetened natural peanut butter
·         1 tablespoon chia seeds
·         1-2 tablespoons unsweetened cocoa
·         1-2 tablespoons honey
Blend all ingredients together in a high powered blender until smooth as milk!  Store in the fridge and serve cold. (source: SuperHealthKids.com)
 
 
 

Tuesday, January 13, 2015



As bills from holiday spending or overspending start piling up, you may be looking at ways to save money.  Believe it or not, making healthier eating choices can help your bottom line.  Avoiding the “drive thru dinner trap” is a great way to keep you eating healthy and making smarter financial decisions.  No need to panic, with a little planning and preparation you will be successful.

As I mentioned last month, I love a good deal but in order to save money and make good eating choices you need to first, TOSS THE COUPONS.  You know the ones I am talking about, “Buy a large pizza and get free breadsticks” or “Get a free drink with your purchase of a burger and fries.”  When eating out, you and your family are more likely to overeat and overspend (those .99 add on items add up) when a healthier, less expensive meal can be found in your own kitchen.

Second, PLANNING.  The biggest contributor to successfully avoiding the drive thru lane is planning. Schedule meals for a week or month at a time.  If it’s going to be a busy day and not much time to prep your food, plan a slow cooker meal that you have frozen ahead of time or pack something to have on the go.  Time Saver: If cooking some protein, plan two meals to utilize it.  For example, lean ground beef for taco salad, season half, then use remaining for taco soup or lasagna roll ups. Grilled chicken can be used atop a salad, then added to stock for chicken noodle soup.  If lunch time is the culprit, try these 90 no heat lunch ideas here.  Keep in mind with drive thru meals, you typically don’t end up with left overs.  You either eat it all or toss it.  Planning makes your dollar stretch much farther.

Third, FREEZER MEALS.  Once you have planned out the weekly or monthly menu, identify meals that could be prepared, then frozen.  When cooking the meals, make a double batch and freeze in either single serving portions or enough for your family. Then when time is short or you’re too exhausted to cook, you’ll know you have a quick healthy meal ready for you at home. (Find 20 make ahead meals here, or unprocessed meals here.)

Fourth, keep an EMERGENCY “storage” in your car, bag or at your desk.  This can be something you replenish daily or food that could last for the week.  If you’re feeling really ravenous, grab a quality granola bar or fruit leather from the glove box.  This can satiate you enough to get home for dinner and make finding a drive thru less appealing, when you have a good snack to tide you over.

Lastly, keep some HEALTHY SNACKS and quick meals at home.  If it’s late at night, you don’t have to grab a Dollar Menu sandwich.  Keep your money in your wallet and come home for a smaller, yet nutritious meal.  This could be anything from nuts, low fat cheese, whole grain bread and of course fruits and vegetables.  Make sure to pair a protein with a fiber and you’ve got a meal that can sustain you until breakfast. Find some ideas here.


Wednesday, December 17, 2014


My kids devoured this, not even knowing it was squash and spinach.

Once you have the sauce prepared, it comes together quickly. You can make a large batch of the Butternut Garlic Sauce and freeze for future use.

Spinach Butternut Squash Lasagna

(Serves about 10-12)

Ingredients:

Olive oil for drizzling
1 ¼ lb ground turkey or lean ground beef
½ tsp Italian seasoning
½ tsp salt
¼ tsp black pepper
1 clove garlic, finely minced
2 tsp chopped, fresh sage leaves or 1/2 tsp dried
12 whole grain lasagna noodles, cooked
4 cups fresh, baby spinach leaves chopped
3-4 cups shredded mozzarella cheese

Preparation:

-Preheat the oven to 350 and have a 12”x 10”x 2” (roughly) baking dish on hand.

-Place a large, non-stick saute pan over medium-high heat, add 2 Tbsp oil, add the meat into the pan next, add in the Italian seasoning, the salt, pepper and the garlic and stir to incorporate. Cook meat for a few minutes until cooked through and no longer pink. Remove from heat and stir in the fresh sage. Set aside to cool.

-To assemble the lasagna, add about 1 cup of the Butternut Sauce (recipe below) to the bottom of the baking dish. Next, add a row of cooked lasagna noodles over the sauce and then add another 1 cup of the sauce over top of the noodles. Next, add about half of the cooked meat, followed by 2 cups of the baby spinach leaves. Then sprinkle over about 1 cup worth of the mozzarella cheese, repeat the layering process. Finish the lasagna by adding the remaining lasagna noodles and the remaining sauce over top. Next, smooth sauce over the noodles and finish by sprinkling the remaining 1-2 cups of mozzarella cheese over the top. Add the remaining ½ tsp of Italian seasoning over the cheese. Place the lasagna into the oven and bake for roughy 30-35 minutes or until the cheese is melted and lightly golden. Serve while hot!

Creamy, Butternut Squash and Roasted Garlic Sauce

Ingredients:

(Can be prepared ahead of time and refrigerated and/or frozen)

Olive oil for drizzling
3 heads garlic roasted
2 tsp salt (or to taste)
4 lbs butternut squash
1 tsp Italian seasoning
½ tsp black pepper
1 ½ cups low sodium chicken stock, warm
1 ½ cups low fat milk, warm
4 ounces low fat cream cheese, warm
¼ cup grated parmesan cheese

Preparation:

-Preheat the oven to 400 degrees and line a baking sheet with parchment paper or silicone mat.

-Slice butternut squash in half, remove seeds and baste with olive oil and pinch of salt. Turn face down on baking sheet. Toss garlic heads in oil, pinch of salt, then wrap in foil and place along side butternut squash. Roast along side for about 30-35 minutes or until a fork can be inserted into the squash. Remove from the oven and allow squash and garlic to cool slightly. Peel skin from squash and discard skin. Place 1/3 of squash and 1/3 of garlic into a food processor or blender and puree until smooth. Place puree into a large pot. Repeat steps with remaining squash and garlic. *Note- you may need to add 1/2 cup of chicken stock to blender if puree is too thick.

-Place the pot with the puree on low heat, add in (remaining) chicken stock and milk, stir to incorporate. Next, add cream cheese, parmesan, the remaining 1 tsp of salt and stir to combine until cheese is melted. Remove from heat. Use immediately or refrigerate/freeze.

Tuesday, December 9, 2014


“Save your pennies” was a phrase commonly heard in my house growing up. “If you want it badly enough, you’ll need to use YOUR money.” It made me stop and think how long it would take to earn that money or is the wanted item/s really what I wanted.

Whether on the radio, watching TV or on the Internet, we are inundated with advertisements for things we just have to have: the newest electronics, the latest fashions and coolest toys.

It is hard to push aside the common desire for immediate gratification and pleasing others through “things”. In an era of credit cards, we don’t often “feel it” until the bill comes. When we give into impulse spending and overspending, what message are we giving our children and reinforcing in ourselves?

“The worst aspect of overspending at Christmas is that it can educate children to expect funding from their parents, at the cost of real love. There is a term in psychology about creating 'hungry children'. The child says: 'Can I have...?' and you give them what they ask for. But, instead of satisfying them, you create a hunger in them. You can't feed them enough." Dr. Michael Carroll: Bristol University.

I get excited when I see a good deal. I love finding a great bargain, paired with a coupon, and a rebate (utilize rebate and coupon apps!). How much do I really need? Ask yourself, “do I/they really NEED it?”

Making an impulse purchase is like taking a bite of a favorite food. We indulge and savor the flavors, but when the excitement is over, we look for something else to bring back the “high”. Repeated spending doesn’t bring lasting happiness, just a cycle that potentially leads to unwanted debt and stress.

Here are 5 ways to make healthy spending choices during the holidays:

1. Set a realistic budget and keep a finance sheet: Don’t try to “keep up with the Jones”. Try a cash only budget vs. using a card. Track all purchases so you can monitor your spending.

2. Service project or donate gifts: Choose to donate some of your budget to buying gifts or doing service for others. This turns the focus from “what do I get” to “what can I give”.

3. Make your gifts: The internet is full of $10 and under DIY gifts. We love giving “service” coupons in my family (i.e. “coupon–good for a foot massage.”).

4. Clean house and avoid impulse buys: For each item you plan to purchase or bring home, donate two items to charity. Don’t bring it home just because it’s a good deal.

5. Make a list of needs vs. wants: Make lists with your children with wants and needs, then, as a parent, decide the number of gifts each will receive.

Tuesday, November 18, 2014


Whether it is decorating the tree, caroling, snow shoeing or preparing delectable truffles, ‘tis the season of traditions.

Take a minute and think of your fondest memories of the holidays. How many are connected with food? You will likely have one column that’s food related and one for “other”.  I would dare guess the majority of our holiday traditions and memories fall under the “food” column.  This isn’t necessarily a bad thing. It just might explain the average American’s holiday weight gain of 5-10 pounds.

The holidays typically combine meals with family & friends. However, there are many traditions unrelated to food that can bring together your loved ones. I love warm apple pie with ice cream as much as the next, but I really don’t want my holidays to be all about food. There needs to be a balance.

My family is still fairly young (kids ranging from 1 to 8 years old). I have a friend, in a similar season of life, ask me what traditions we have as a family. I had to stop and think. During Halloween, we carve pumpkins. When it’s Thanksgiving season, we have a “Thankful Tree” (write notes, with things we are thankful for, and tie them on a tree/house plant). Our Christmas includes sledding, seeing Christmas lights downtown and the 12 days of Christmas for a neighbor.  I then thought back to what my family did growing up. One of my fondest memories was serving Thanksgiving to the homeless. My mom has the tradition, when grandkids sleep over, she reads stories to them while having a “campout” by the Christmas tree.

I set a goal to increase healthy yet memorable traditions. I look at it as recreating tradition. The Internet is full of ideas simple to ornate. I did not want this to be a “mom is making us” type of activity.  I pulled a few ideas that would fit our budget, age range and abilities, then let the kids vote. It’s amazing how quickly kids get on board when they feel it was their idea.

Here are some possible ideas:

o   Cut down your own Christmas tree.
o   Make homemade ornaments.
o   Go caroling.
o   Volunteer at a charity, nursing home, hospital or shelter.
o   Sign the family up for a holiday 5-K walk/run.

I would love to hear what other non-food holiday traditions you have with your family. Please share in the comment section below.

Tuesday, November 4, 2014


Last post we talked about how to control the “Candy Monsters” leading up to and on Halloween.  We know we would be better off without the sweet treats.  I’ll be the first to confess, it’s a hard thing to limit. 

Now that Halloween is over…... 

Here are 5 ways to help you and your kids get rid of Halloween candy:
1.    “Halloween Candy buy back”- find a dentist in your area who takes it off your hands or some organizations will ship it to troops overseas.
2.    Donate the candy to your local food bank or nonprofit organizations.
3.    Create some candy crafts like gluing candy corns on a frame or wreath. I dare say that once it has glue on it, it’s not so tempting.
4.    Save the candy for Santa trains or gingerbread houses. We have a tradition in our family to make Santa trains. The candy bars are the train cars, licorice for the tracks and lifesavers for wheels.  It becomes a great neighbor gift. We leave the candy wrapped (if the candy will tempt you, hide out of site until ready to use).
5.    If you’re still worried about a possible meltdown with the little ones,     here’s an idea created by a mom for her daughter. (By Jana S. https://allpoetry.com/poem/11042941)
The Switch Witch
Have you heard of the Switch Witch
who loves Halloween?
She comes for the leftover candy
after trick-or-treating!

She's the nicest - but sneakiest -
witch of her kind,
she swipes up candies and sweets
and leaves presents behind!

She swoops from doorstep to doorstep
on a long violet broom -
her black cat rides on the back
since there's plenty of room.

She keeps all her magic
in her tall skinny hat.
She trades you - and then - she flies off!
Just like that!

So take your leftover candy
- set it out by the door
and in the morning you'll find
what she traded you for!