Category Archives: Healthy Eating

‘Boning Up’ on the Bone Broth Trend (+ DIY Recipe)

IMG_0617

“We are indeed much more than we eat, but what we eat can nevertheless help us to be much more than what we are.” – Adele Davis

If you’ve been hearing a lot of buzz about bone broth recently, you’re not alone. But what exactly is the difference between stock, broth, consomme, and bouillon? And why are people raving over bone broth, in particular, for its healing and nourishing benefits?

With those questions in mind, I popped into the ZOOM+Performance lab last week to learn more from the first of their lunchtime classes. Local expert Tressa Yellig from Salt, Fire & Time was on hand to educate us about this savory elixir and how she believes it’s one of the simplest and most powerful food remedies you can have at your disposal.

According to Yellig, bone broth stands head and shoulders above other stock-type liquids because it’s cooked for a long time (up to three days) over a low heat (roughly 180 degrees) in order to extract all the good stuff — gelatin, nutrients and minerals — from bones.

So what else makes bone broth so special? Well,  for starters it’s rich in calcium, magnesium, iron, silicon, phosphorous, sulphur and other trace minerals, meaning it’s nutrient-dense. Plus, it contains a host of other unique and powerful substances, including marrow, cartilage, glycine, proline, collagen and gelatin, which are thought to help support the immune system, reduce inflammation and promote healing.

What I found most interesting, however, is when Yellig talked about bone broth also being a “protein sparer,” which means that it helps create adequate nutrition in the short-term absence of protein (read: when you’re sick and the last thing you feel like eating is a hunk of meat). Not to mention it hits the spot on these cold and dreary Portland winter days…

IMG_0619

Bone broth can be enjoyed as it is (with a little salt to enhance the flavor). Yellig also suggested experimenting with it as a base for soups, stews, sauces, gravy, cooking grains, vegetables, savory baked goods or with beans.

It’s pretty simple to make, so if you’ve got the time or inclination she shared this recipe to help you get your bone broth on at home:

Basic Bone Broth

(courtesy of Salt, Fire & Time)

Ingredients: 

  • About 1 pound of mixed bones per quart of purified water
  • Splash of vinegar (cider, red or white wine, rice or lemon juice)
  • Vegetables and herbs for flavor (optional)

Directions: 

  1. Place bones in a medium to large stock pot and add water to cover.
  2. Mix in the splash of vinegar and allow to sit at room temperature for about an hour. Note: If there’s a lot of meat on the bones, roast them first for flavor. 
  3. Bring the pot up to a gentle simmer (about 180 degrees) and allow to continue for 8-72 hours
  4. Add the vegetables and herbs in the middle of your cooking time.
  5. Strain out he bones, vegetables and herbs, and allow to cool.
  6. Package in glass containers for refrigerator storage (2 weeks) or plastic freezer bags or ice trays for freezer storage (3 months).

Or if the prospect of babysitting a simmering pot on the stove for a few days is too daunting, you can always swing by Yellig’s Broth Bar here in Portland. She offers a bunch of condiments, stir-ins and add-ons to customize each steaming cup to your liking.

Not local? You’re in luck. Salt, Fire & Time also has an online shop that ships all kinds of delicious goodies ’round the country.

Are you on the bone broth bandwagon? Why or why not?

Don’t Fall for These Six Holiday Diet & Exercise Myths

HolidayEating1

‘Tis the season to eat, drink and be merry!

But indulging with abandon has a way of backfiring around this time of year — especially when we’re full of reasons for  getting back on track tomorrow.

Only the problem is that ‘tomorrow’ is almost a month from now. 

So to help separate fact from fiction, Marsha Hudnall, president and co-owner of Green Mountain weight management program, shared with me her top five myths about diet and exercise around the holidays.

Christmas Hips

Bottom line: It’s cool to partake in all of the festivities, just keep your wits about you!

Myth No. 1: Diet before and during the holiday season.

Reality: Learn to eat mindfully instead (i.e. listen to what your body is telling you and try to be aware of when you are full or satisfied). Make decisions that leave you feeling good about yourself and your choices, even if one of those choices is to have that delicious dessert. It’s not about ‘naughty’ or ‘nice’ foods. It’s about eating in a way that makes you feel satisfied — both while eating and afterwards.

Myth No. 2: Double up on your workout to shed those extra calories.

Reality: Regular physical activities that you enjoy are as beneficial for optimal health as they are for weight management. It’s less about burning calories and more about moving to feel good, which sets you up for making better choices. Exercise in excess is usually not healthy — and even worse, an injury could keep you from feeling less than merry this season.

Myth No. 3: Weigh yourself daily to help control your eating.

Reality: Lets face it — we all fluctuate on a daily basis when it comes to the numbers on the scale. Weighing yourself often only has a negative impact on self-esteem and decreases motivation for self-care. Focusing on how your state of mind and your energy levels helps you make smarter, more sustainable eating choices.

Myth No. 4: With a little planning, you can successfully navigate six holiday parties in one evening.

Reality: Over-committing can cause stress, which often leads to emotional overeating. Try committing to fewer parties and hosting simpler celebrations. Being more relaxed will help you actually enjoy the holidays, which also helps set you up for success in the New Year and beyond.

Myth No. 5: It’s okay to overindulge during holiday celebrations; you can “get back on track” tomorrow.

Reality: Eat what you want to avoid the feelings of deprivation that drive overeating, but try being more of a foodie during the holidays (and year-round!). By being particular about what you eat, you’ll choose only those items that truly delight your taste buds and leave you feeling like you indulged without going overboard.

Myth No. 6: When it comes to leftovers, it’s ‘the more, the merrier!’

Reality: If having extra food or leftovers lying around drives you to eat more than you need, considering donating it to local shelters or giving it away to family members, neighbors, etc. It’s a great way to share the love during the holiday season without packing on those unnecessary pounds.

How do you keep holiday weight gain at bay?

Recipe: Full Belly’s Butternut Ragu Lasagna

IMG_9772

Combine fluctuating energy levels with the wintery mix of rain and darkness that’s descended upon the Pacific Northwest, and there’s only one option for dinner: comfort food.

And when it comes to this category, I’d argue that there’s not much that can compare to lasagna. It’s a one-dish meal that’s not only filling, but also extremely leftover-friendly.

This version also happens to be pretty pregnancy-friendly, as well. A solid square serves up an impressive amount of vitamins A and C, calcium, iron and folate, all of which help with the growth and health of cells and tissues in the body (i.e. baby development!).

So whether you’re building a human this season or simply in search of a more nutrient-packed twist on the traditional family favorite, this recipe is well worth a try.

Butternut Ragu Lasagna

(recipe adapted from Full Belly: Good Eats for a Healthy Pregnancy)

Ingredients: 

For the Ragu:

  • 1 Tbsp extra-virgin olive oil
  • 8 oz ground turkey (I used 1 lb)
  • 1 medium yellow onion, diced small
  • 4 garlic cloves, roughly chopped (I used garlic paste)
  • 1 small bunch Swiss chard, cut into 1/-2-in pieces (I used 1 bag cut kale)
  • 1 large butternut squash, peeled and cut into 1/4-in cubes (I used 2 lb squash already peeled and cut)
  • 4 large fresh sage leaves, thinly sliced
  • 1/2 tsp fresh thyme leaves, chopped (from about 4 sprigs)
  • 1 28-oz can crushed tomatoes
  • 1 tsp fine sea salt
  • 1/4 tsp freshly-ground black pepper (about 20 grinds)

For the Lasagna:

  • 1 large egg, beaten
  • 16 oz ricotta
  • 1/4 cup grated Parmesan cheese (I used a Parmesan/Romano blend)
  • 1.5 cups grated mozzarella cheese, divided (I used 2 cups)
  • 4 large fresh sage leaves, minced
  • 1/2 tsp fresh thyme leaves, chopped
  • 1/8 tsp freshly-ground black pepper
  • 12 oz no-boil lasagna noodles (I used 8 oz; this may vary according to pan size)

Directions: 

  1. For the ragu, heat oil in a large Dutch oven or saucepot over medium-high heat. Add turkey and cook for about 5 minutes, stirring with a wooden spoon to break it up, until it’s no longer pink and just beginning to brown.
  2. Add onion and cook for 2 minutes, stirring once or twice. Drizzle 1/4 cup water into pan and scrape any brown bits from bottom. Add garlic and saute for 30 seconds.
  3. Add chard and squash, stirring to incorporate all of the ingredients. Cover pot partially and let cook for 8-10 minutes, stirring once, or until chard wilts to half of it’s original volume and squash starts to soften slightly.
  4. Add the sage, thyme, tomatoes, salt and pepper, stir well, and then reduce heat to low. Simmer ragu uncovered for 30 minutes, stirring occasionally.
  5. Once the ragu is done, you’re ready to work on the lasagna! Preheat oven to 350 degrees Fahrenheit. Combine egg, ricotta, Parmesan, 1 cup of the mozzarella, sage, thyme and black pepper in a large mixing bowl.
  6. Put one heaping scoop of ragu at the bottom of a 13×9 baking dish. Set a single layer of noodles in the saucy bottom the pan. Drop several dollops of the ricotta mixture over the noodles (don’t worry about spreading; it’ll melt). Pour a heaping scoop of ragu over this layer and use back of ladle to spread it around.
  7. Repeat the layers — noodles, ricotta, ragu — until you reach nearly the top of the dish, ending with noodles. Top the last layer of noodles with the remaining ragu (no ricotta mixture) and the remaining mozzarella cheese.
  8. Cover the dish with aluminum foil, and bake for 40-50 minutes or until noodles are tender. If you’d like the top layer of cheese to be a bit browned, remove the foil during the last 10 minutes of baking.
  9. Let the lasagna sit for about 10 minutes before cutting into pieces and serving.
What’s your favorite cold-weather comfort food?

Fave Fix: Farm to Fit Delivers Farm-Sourced Dishes to Your Doorstep

FarmFit1

Chef Jeremy prepping breakfast, courtesy of Farm to Fit

We all know that living a healthy lifestyle has just as much — if not more — to do with properly fueling your body as it does with hitting up the gym. Yes, I’m talking about balanced meals, portion control and keeping calories in check. Simple, in theory, but many of us (me included) struggle with regularly putting it into practice.

I’m the first to admit that I’m not perfect when it comes to eating habits. For every beautiful nutrient-packed, whole-food meal I proudly make from scratch, there are a few nights each week where Ben and I find ourselves dining in a restaurant, grabbing something on the run or (gasp!) microwaving up a frozen pot pie, which was one of my early pregnancy cravings. Don’t judge. 

While we try to batch-cook on weekends as much as possible, sometimes it just doesn’t happen. But we still want to prioritize healthy, home-cooked meals — now, and especially in the first few months after Baby H comes when we know we’ll be even shorter on time, sleep and energy.

One potential solution? I’ve got to credit Ben with this one: Farm to Fit, Portland’s own locally-sourced, portion-controlled, chef-powered meal delivery service. He met the owners and was intrigued by the description (I mean, it’s gotta be good to survive in a foodie town like this, right?), so we tested it out recently to give ourselves a break from the daily shop-chop-cook-collapse grind.

Chicken fajitas, courtesy of Farm to Fit

Chicken fajitas, courtesy of Farm to Fit

Farm to Fit graciously sent us a week’s worth of the 1,200-calorie a day plan, knowing that there would be plenty of wiggle room in there for ample snacking in between. Disclaimer: neither of us is on a diet — especially me right now — and while we don’t count calories because of our activity levels, we do snack consistently throughout the day to maintain weight and muscle mass.

The meals — breakfasts, lunches and dinners — arrived neatly packaged in an insulated cooler and each dish was labeled with nutritional info and microwave directions, if needed. Farm to Fit also included a handy print-out with a suggested order for consuming the meals, which is probably partly to do with the balance of calories for each day and partly to do with some foods being more perishable than others

Regardless, we dug in and were pleasantly surprised with the amount of food, the taste and the variety. Some of my favorites were the breakfast crepes (eggs, ricotta, spinach, basil, mozzarella, parsnip puree…oh, that puree), beef pho lunch (timely for rainy Portland soup-slurping weather), along with a perfectly-cooked and tender balsamic-glazed steak (with horseradish creme fraiche, sugar snap peas and a yummy root vegetable gratin). Ben also loved the paella with chicken, chorizo and shrimp, plus the Grecian frittatas with sun-dried tomatoes, spinach, olive, feta and sausage.

As you can see, these aren’t your run-of-the-mill delivery meals; Farm to Fit’s team takes as much pride in meal planning, sourcing and prep as any of the restaurants around town. And the best part? You can enjoy some of Portland’s freshest seasonal produce in the comfort of your own home — without spending all of your free time in the kitchen.

Kahlua pork, courtesy of Farm to Fit

Kahlua pork, courtesy of Farm to Fit

Farm to Fit offers flexible weekly meal plans that are portion controlled, with the option of 1200, 1600, or 2000 calories per day, plus gluten-intolerant, low carb and diabetic-friendly options. Customers can choose from three-, five- and seven-day meal plans that are conveniently delivered every Monday and Thursday around Portland (for a $5-15 fee) or can be picked up at a number of specified pick-up locations around the area.

Menus change with the seasons to take advantage of fresh produce, and Farm to Fit makes more than 21 different meals per week. The company is also committed to locally-sourcing other ingredients, wherever possible; here’s a list of their local farm partners.

If you’re a picky eater, don’t despair; Farm to Fit also offers a special Signature Dish plan, which allows clients to customize menus to suit their tastes. Other special requests and/or substitutions can also be made at an additional charge.

Since Ben and I do enjoy cooking when we can, we’re not likely to use Farm to Fit indefinitely. However, it’s something we’re planning on signing up for intermittently when we want an occasional break, and Ben mentioned it might be a great way to take some of the pressure off when Baby H comes, so we can stay committed to eating healthy, nutritious meals while muddling our way through the early weeks of parenthood. Yes, please. 

Grilled Oregon coast salmon, courtesy of Farm to Fit

Grilled Oregon coast salmon, courtesy of Farm to Fit

For more information and ordering details, visit Farm to Fit’s website or call 503-688-9248.

Recipe: Lazy Crock-Pot Pot Roast

IMG_9351

I thought about calling this my “easy” pot roast recipe, but what’s less work than “easy?”

Since it’s a one-dish meal that requires very little prep (less, even, than your typical pot roast recipe, which requires searing of the meat beforehand), it’s my lazy-man’s version that’ll still give you a healthy, piping-hot meal to top off a perfect fall day.

If you’re prepping this before you leave for work, you can leave it on low to cook all day (8-10 hours). But if you get a late start on a weekend, crank the Crock-Pot up to high to cut the cook time nearly in half (5-6 hours).

And don’t let the name fool you, though — just because it’s “lazy” doesn’t mean it’s not delicious!

Lazy Crock-Pot Pot Roast

Ingredients:

  • 2-lb chuck roast
  • 1 medium onion, chopped
  • 4-5 carrots, peeled & chopped
  • 4-5 celery stalks, chopped
  • 2-3 potatoes, peeled & chopped
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp celery salt
  • 1 bay leaf
  • 2 sprigs fresh rosemary (or 1 tsp dried)
  • Salt & pepper, to taste
  • 1 cup red wine
  • 1/2 cup Worcestershire sauce
  • 32 oz beef broth

Directions:

  1. Turn Crock-Pot on low. Wash and prep vegetables before adding them to the Crock-Pot.
  2. Place roast on top of vegetables in Crock-Pot, and sprinkle with spices.
  3. Slowly add liquids until both meat and vegetables are submerged.
  4. Cook until vegetables are tender when pierced with a fork and meat pulls apart easily with a fork.
What’s your go-to meal for fall?

Baby H: 20-Week Update

IMG_9443

Welcome to my five-month “bumpdate” for Baby H. First things first: How the heck are we at the halfway point already?!

I’ve heard that the first half of pregnancy goes a lot more slowly than the first, and right now I’m totally ok with that (although I’ve also heard I’ll be eating these words later). When I think about how much we’ve got to do in the next five months to finish getting physically, mentally and emotionally prepared for adding another human to the household, the gestation period for an elephant suddenly doesn’t seem so bad.

Then again, between my frequent nightly bathroom breaks, shortness of breath and ever-expanding waistline — not to mention finally getting to meet this little person who’s been the frequent topic of our conversations — I’m sure I’ll be more than ready to trade in my maternity jeans for mom jeans in just a few short months. Well, maybe not “mom” jeans…but you get the point.

So here’s where things stand at the 20-week milestone:

Month Five: Baby is the size of a mango, measuring roughly 6.5 inches from crown to rump and tipping the scales at around 10.5 ounces. I’ve heard it’s about 10 inches long from top of the head to tips of the toes, but I still can’t wrap my head around that part!

Weight Gained: I’m up a good 10-12 pounds based on estimates from my last weigh-in. I was momentarily horrified when they used a scale that looked more like one they used to weigh large animals than your typical doctor’s office sliding bar weight scale, but I’m trying not to get too caught up with the whole weight gain aspect. I trust that my body will do what it needs to for the baby, and after hearing about all the other “fun” stuff I have to look forward to later (i.e. the ring of fire, cracked nipples, etc.), it’s the least of my concerns.

Workouts: I think I’ve hit the sweet spot of the second trimester because I’m doing all kind of activities in moderation and with modifications, of course. Running doesn’t feel awesome, but I try to aim for at least two jogs a week: a shorter one of 3-4 miles, plus a “long” weekend 10k. And ab exercises look a lot different because I’m no longer able to do a traditional “sit-up.” But I’m still doing all kinds of cardio cross-training (hiking, indoor cycling, walking, swimming, elliptical and stair stepper), along with supplementary weight training, yoga, barre and Pilates. Shortness of breath keeps me from doing anything too crazy, but it finally feels good again to get out and have a good sweat.

Symptoms: Besides my body growing in all kinds of new directions, the biggest symptom has been round ligament pain as my uterus is trying to figure out its new job. As Babycenter says, “You may feel round ligament pain as a short jabbing sensation or a sharp, stabbing pain if you suddenly change position, such as when you’re getting out of bed or out of a chair or when you cough, roll over in bed, or get out of the bathtub.” It can also come in the form of a dull ache after activity. At first, this was alarming — I kept thinking I was pulling something or pushing too hard — but I’ve gradually gotten more used to it. While it’s still somewhat disconcerting, I try to work with it and just listen to my body by backing off if something truly doesn’t feel good (like most traditional ab work at this point!).

Food Aversions: Unfortunately, none? I’ve got a huge appetite, and there’s no mistaking (or delaying a meal) when hunger strikes. And it hits hard, fast and with a vengeance. There’s no thinking, “Hm, I’m getting hungry. I should eat soon.” It’s more like you’re going about your business one minute, and then you can pinpoint the exact moment that something shifts and your body says, “Must. Eat. NOW.” If I have any aversions at all, it’s to smells. My sniffer is super sensitive, and I’ve got zero tolerance for things like body odors, bad breath and street smells.

Food Cravings: Nothing too crazy, but still some patterns going on in terms of increased dairy intake and an obsession with all kinds of fruit. I’ve always had a bit of a cereal fetish (when my husband met me, he couldn’t believe I lived alone and had 7-10 boxes in rotation at any time), and it’s become my snack between-meals meal of choice again. The childhood throwbacks are a favorite — you know, all those cringe-inducing sugar-filled ones — but I’m trying to keep it under control.

Sleep: I’m slowly losing out on acceptable sleep positions (sadly, stomach is no longer an option), so between struggling to get comfortable and getting up to pee once or twice, I can’t remember the last time I had a full night’s sleep. Sigh.

Looking Forward To: Honestly? Just enjoying this moment where I’m feeling good, I’ve got the energy and motivation to work out and we’ve still got enough time to leisurely take childbirth classes and casually toss around baby names (we’re taking suggestions, if you have ideas!) before we have to settle down and get serious in the home stretch.

Boy/Girl Suspicions: We managed to make it through the anatomy scan without finding out, and I’m hoping we can keep it that way until D-Day. But when I was home in Michigan, a high school friend who said she’s got a success rate of more than 50% said she thinks it’s a boy. My sister’s convinced it’s a girl, however, so it’s exciting to think about both. I’d love to hear what your guess is, if you want to leave a comment below!

Any Fun Stories? Earlier this month when I was home, my sister and parents threw me a surprise baby shower for family and friends in the Midwest. I got to see old family friends, as well as best friends from grade school, high school and college, so it was pretty incredible. Needless to say, I was overwhelmed by the love and support from this amazing group, and it got me excited for my West Coast shower later this winter with more friends and family.

Most recently, however, we not only had the anatomy scan where Baby H passed with flying colors (and we got to breathe a big sigh of relief), but I’ve also been feeling his/her first movements. Thinking back, I probably felt the initial faint stirrings in week 17 or 18, but it wasn’t until the middle of week 19 when they became more frequent and recognizable. The closest thing I can think of describing it as is a small goldfish doing a flip in your bladder. Weird, right?

It was startling at first, but now that I’m getting used to it, I love feeling it. Especially because I feel like I am learning his/her personality — i.e. when I try to sneak a few winks on my stomach, I’ll promptly get kicks just under my belly button telling me to flip over.

And we’ve apparently got a pretty active baby on our hands (my sister said this should come as no surprise; I guess my years of running have been less about racing and more about just preparing me for this) — not only did my OB have trouble getting the heartbeat on Doppler because it was busy “doing cartwheels,” but it had the ultrasound tech at our anatomy scan laughing, thanks to its creative breakdance moves.

One thing is abundantly clear already, though: This poor child has already inherited Mom and Dad’s lack of rhythm!

Stay tuned for the month six update in a few weeks…

Recipe: Crock-Pot Apple-Pear Sauce

IMG_9170

While I’m on my apple kick, I figured I’d share another family-favorite fall recipe: Crock-pot apple-pear sauce, otherwise known as the gift that keeps on giving.

Not only do you get to have fun hitting up the orchard to collect bushels of fruit (or in our case, my in-laws’ backyard — thanks, guys!), but then you get to come home and reap the benefits of its deliciousness.

What I especially love about this recipe — well, besides the eating part — is that it’s practically foolproof. Three ingredients, loose directions, and in a few hours you’ll have some pretty amazing sauce to share (…or not).

Crock-Pot Apple-Pear Sauce

Ingredients:

  • ~20 small apples (your favorite variety)
  • ~10 pears (I use Bosc)
  • Cinnamon stick

Directions:

  1. Rinse, dry, peel and roughly chop enough of the apples and pears to fill your Crock-pot to the top. Add a stick of cinnamon.
  2. Turn Crock-pot on low and cook fruit until it starts to break down (a few hours), stirring occasionally.
  3. When fruit has cooked down (i.e. darkened up and gotten mushy), remove cinnamon stick and use spoon to break up any remaining large chunks.
  4. Let cool before eating. If desired, use an immersion blender to blend to a smooth consistency, but I like the rustic, chunky kind of sauce!

Hint: I like to have a few extra apples and pears on hand; as the fruit breaks down, it takes up less room in the Crock-pot (if you start with it full to the brim, you’ll end up with a half batch), so I’ll add more fruit as it cooks to end up with a full batch.

IMG_9099

Here’s the “before” — with fresh fruit and a cinnamon stick in the Crock-pot just as I turned it on. Resist the urge to add water or sugar (you’ll see why when you taste the finished product).

IMG_9100

And the “during” in which the fruit starts to brown up and break down. Be sure to stir regularly to avoid it sticking to the sides and bottom.

IMG_9107

And since I started this batch in the afternoon and added more fresh fruit before bedtime, I let it cook on low overnight so we’d wake up to a sweet surprise with breakfast the next morning!

Are you as apple-obsessed as I am in fall?

Recipe: Farmer’s Market Salad

IMG_8658

Although I was off salads for most of the summer (ah, food aversions), I credit one special dish to getting me back on the fresh veggie bandwagon in time for fall: the Daily Cafe’s Sauvie Island Farm Salad. It’s a heavenly combination of chopped heirloom tomatoes, avocado, corn, cucumbers, sweet onions and arugula tossed with an apple cider vinaigrette.

I realized my new “habit” had become a full-blown obsession, however, as I was packing up to head home to Michigan a few weeks back and found myself wondering what I’d do without my usual lunchtime rendezvous. So I figured I’d take matters into my own hands with a little recipe redux for my family…plus a few small tweaks, of course (because I’m still off avocados…dammit).

Use it as a side dish to compliment your protein, as we did with some glazed salmon one evening. Or pile on some shredded chicken breast, and call it a meal unto its own. Either way, it’s a fantastic way to enjoy the final fruits of summer!

Farmer’s Market Salad

Ingredients: 

  • 4 heirloom tomatoes
  • 1 ear of fresh corn
  • Few handfuls of arugula lettuce
  • One ball of fresh mozzarella cheese
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • Salt and pepper, to taste
  • 1 cup shredded chicken, optional

Directions: 

  1. Wash and chop tomatoes into 1/2-inch sized cubes. Place in a large bowl.
  2. Peel corn, and cut kernels off the cob directly into the bowl with tomatoes. Toss in a few handfuls of arugula (more, if you’d like).
  3. Cut mozzarella ball into small pieces, and add to bowl. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper.
  4. Add shredded chicken (optional), and toss entire mixture to coat evenly with dressing. Serve and devour immediately.

Two quick tips: First, think out of the box and try using different kinds and colors of tomatoes. Red, green, yellow, brown, large, small — they’re all gorgeous and add more visual appeal to your meal. Remember, feeling satisfied and well-nourished means engaging all of your senses!

IMG_8656

Second, if you’re leery of soft cheeses (like me at the moment), I’ve got a super simple fix: Instead of fresh moz, buy some mozzarella string cheese to chop up. Sure, it’s got a slightly tougher texture, but it’s still delicious and a terrific source of calcium.

IMG_8657

Which recipes have you been craving this season?

Baby H: 16-Week Update

IMG_8933

As much as I’ve been excited about entering this new phase of life, I’ve been hesitant about doing pregnancy updates here on the blog.

Why? Well, for one thing, I want to keep the focus here on health and fitness topics with which a wide audience can relate. But the fact is that living an active lifestyle is important to me, pregnant or not, so I do want to document that part of the journey here for better or for worse.

Second, frankly, I didn’t want to jinx myself. These past four months have been filled with highs and lows, joys and challenges, surprises and scares (ah, the fun of being “advanced maternal age”), and I guess there’s part of me that’s still processing all of that and another part of me that’s skeptical that what’s happening is really happening. Sure, I feel different, but I haven’t felt the baby move yet, and the look I’m currently sporting is much less “pregnant” and a lot more “Freshman 15.”

Third, if there’s one thing I’ve learned so far it’s that pregnancy is a complete and total crap-shoot. There’s no one-size-fits-all experience, advice or explanation. Everyone’s path starts, exists and ends at very different places; I’ve got friends who have had experiences across the entire spectrum: exceedingly delightful to downright scary. Every pregnancy is as unique as the person going through it, so this is just my version, plain and simple.

Finally, and along those same lines of everyone having vastly different experiences, I want to be especially sensitive to that piece. For every fairy-tale pregnancy story with a bouncing bundle of joy in the pot at the end of the rainbow, there’s countless more stories of challenges, complications, heartache and loss going on behind the scenes. It happens more than you think, and these silent struggles are often not discussed. I just want to take a moment to acknowledge that this is an emotionally-charged topic, and for good reason.

So with that said, I’m a little over four months in, so I figured I’d do a quick update…

Month Four: Baby is the size of an avocado! Oddly enough, my usual avocado-a-day habit has ceased for the past few months, although I’m slowly sneaking some back in here and there.

Weight Gained: I don’t regularly weigh myself, so I’m not exactly sure where I was at pre-baby. But I’d guess I’m up somewhere between 4-6 pounds based on my last weigh-in at the doctor’s office.

Workouts: After months of feeling utterly wiped out, I finally turned a corner in week 15 and seem to have gotten some energy back. I don’t have quite the same stamina as I did before — I get short of breath quickly and seem to have a lower tolerance for pushing through discomfort when working out — but I’m grateful to be doing things like shorter runs, cycling, barre, swimming, strength training, hiking, etc.

Symptoms: Maybe the old wives’ tales are true about morning sickness being hereditary; my mom and sister escaped unscathed, as did I. My major symptom for the first few months was an overwhelming fatigue, though. And one of my guy friends asked me early on, “So what does it feel like being pregnant?” Again, everyone’s different, but I described it as part I ate-too-much-at-dinner-and-can’t-suck-my-stomach-in and part I-think-I-may-have-pulled-something-in-my-lower-abdomen. I can definitely feel everything shifting around, and although my belly hasn’t quite gotten the message yet, my boobs and hips have been more than happy to oblige.

Food Aversions: For the first six weeks or so, I was eating very normally (i.e. all the veggies!). But for the next month or month and a half in there, things got a bit dicey. It was less about outright aversions and more about only one thing sounding good at a time. One night it was pad thai, another it was pizza. And I do remember one week filled with Doritos, Golden Grahams and ramen, which started to make my husband a little nervous for what was to come. But once that passed, I’ve been able to add healthy items back in and dial back (somewhat) on the junk.

Food Cravings: I haven’t had any cravings for odd combinations, but I have noticed a pattern for certain food types. For example, around nine weeks, all I wanted was sour and I was on a mission for pickles, sauerkraut and the like. Then a few weeks later, the dairy cravings kicked in; I’d been drinking mostly almond milk after doing Whole 30 a while back, but now it just won’t do. I’ve got to have my 2%, and I’ve lost count of how many cartons of cottage cheese, bowls of cereal and sticks of string cheese I’ve plowed through since. There was also a week in there where I was pretty obsessed with tomatoes, and I have been indulging my sweet tooth more often than usual, but I figure it all balances out since I’m staying active and need some extra calories (and sugar?) anyway.

Sleep: For the first three months, I slept like a log. My husband was thrilled because he could make all the noise in the world getting ready for work, and I was dead to the world. But for the past 4-5 weeks, I’ve been waking up once or twice a night, either to pee or thinking about work, baby stuff, etc. and having trouble falling back to sleep. I’m really hoping this changes before the third trimester insomnia kicks in, although Ben likes to joke that I shouldn’t hold my breath — I likely won’t get a truly good night’s sleep for the next 18 years now that we’ve got this little boy or girl about to rock our worlds!

Looking Forward To: Our next big appointment at 18 weeks where we get the anatomy ultrasound. This is exciting for several reasons: First, the doctor said we’d be shocked by how much the baby has changed since our last one. Second, it’s a big checkpoint in terms of making sure things are progressing normally and everything’s developing ok. Third, it’s also when you can find out the sex of the baby…which we are actually NOT going to do!

Boy/Girl Suspicions: Ben thinks boy, and I’m guessing girl, but I really don’t have a strong feeling either way yet. We each have a 50-50 shot at being correct, though, right?

Any Fun Stories? It sounds cliche, but hearing the heartbeat early on was pretty cool; it gave me some hope when I was trying to process how crappy I was feeling at the time. The funniest part so far, however, was at the first trimester screening (12 weeks) where they have to get a shot of the baby’s profile from a certain angle in order to check some measurements. Our little guy/girl was pretty comfortable hanging out head-down, fast asleep. No amount of poking, prodding, peeing or likewise worked to get it to shift, so I finally ate some candy, walked around, then hung out on my side for a bit to persuade it to switch positions. The tech said we already have a little stinker on our hands due to the utter lack of cooperation, and I jokingly asked her to zoom in…because I was pretty sure the baby might be giving us all the middle finger for rousing him/her from a nap!

Stay tuned for the month five update in a few weeks…

Recipe: Peach Pecan Baked Oatmeal

IMG_7639

Now that the cat’s out of the bag about the bun in the oven, I’m excited to share some of my go-to recipes from over the past few months. The only non-negotiables have been that whatever we’re making is A) nutrient dense (because: brain food) and B) quick, easy and able to last a few days (because: exhaustion).

The good news? Those very same guidelines apply to anyone who is busy, active and health-conscious (i.e. you). So you don’t have to be expecting to enjoy these eats; you’ve just gotta want to put good stuff in your body and not spend too much time preparing to do so (because: hangry preggo).

My swaps included peaches instead of the original recipe’s nectarines, and I added a second egg and some nutmeg to up the ante on the protein and flavor. Not only does it smell fantastic while baking, but it’s even more delicious tasting — like a decadent peach cobbler!

Peach Pecan Baked Oatmeal

(recipe adapted from Full Belly)

Ingredients:

  • 2 cups old fashioned oats
  • 1/4 cup dark brown sugar
  • 1 tsp baking powder
  • 3/4 tsp fine sea salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1 1/2 cups milk (I used almond)
  • 1/2 cup plain yogurt
  • 2 eggs
  • 2 Tbsp coconut oil (melted, if solid, and cooled slightly)
  • 2 Tbsp maple syrup
  • 1 1/2 tsp vanilla extract
  • 2 medium ripe peaches, cut into 1/2-inch pieces
  • 1/2 cup chopped pecans
  • 1 tsp turbinado sugar

Directions:

  1. Preheat the oven to 375 degrees. Coat a 9-inch pie plate with about a teaspoon of the coconut oil.
  2. In a large mixing bowl, stir to combine the oats, brown sugar, baking powder, salt, cinnamon and nutmeg.
  3. In a separate medium bowl, whisk together the milk, yogurt, eggs, coconut oil, maple syrup and vanilla.
  4. Pour the liquid ingredients over the oat mixture and fold everything together with a large rubber spatula.
  5. Gently stir in peaches, and pour the oat batter into the pie plate. Scatter with pecans and sprinkle with turbinado sugar.
  6. Set the pie plate on a baking sheet and bake for about 50 minutes, or until it’s set in the middle (no wobble) and the top is crisp.
  7. Let sit for about 5 minutes after removing from heat to set before cutting into wedges and serving. Drizzle with extra maple syrup, if desired.
What are your must-haves when meal-planning?