Recipe: Orange Dreamsicle Protein Smoothie

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Maybe it’s just my Midwestern roots, but the taste of an Orange Julius always brings back fond memories of trips to the mall with my mom.

The only problem? Now that I’m grown up and we’re all better informed about eating healthy, the drink’s nutrition information (or lack there of?) is a tad disturbing.

Yes, I’m talking about you, 0 grams of dietary fiber and 54 grams of sugar in a SMALL serving. 

So in a recent Oregon heat wave I set about recreating this classic treat. Step one was removing any kind of artificial ingredients. Step two was giving it a boost in the nutritional value department.

Typically I sweeten my smoothies with bananas, but this one was just begging for dates. Why? Not only do dates have 50 percent more potassium by weight than bananas, but they don’t overwhelm the flavor if you’re working with a recipe like this.

And to amp up the fiber, I added ground flax seed and wheat germ. Don’t worry; you won’t even notice ’em, but your body will thank you for the extra omega-3’s, lignans (which reduce the risk of breast cancer in women and prostate cancer in men), vitamin E, magnesium, zinc, thiamin, folate and phosphorus.

One taste, and you’ll be transported back to childhood!

Orange Dreamsicle Protein Smoothie

Ingredients: 

  • 1 c orange juice
  • 1/2 c milk
  • 1/2 c plain, unsweetened yogurt
  • 1/4 c Bard Valley Natural Delights Medjool date paste (directions here)
  • 1 scoop of your favorite vanilla protein powder
  • 2 Tbsp flax seed meal
  • 2 Tbsp wheat germ
  • 1/2 tsp vanilla
  • 15 ice cubes
  • Sprinkle of granola

Directions: 

  1. Toss all ingredients into a high-speed blender or food processor & blend.
  2. Pour into two glasses, garnish with a sprinkle of granola & serve immediately.
  3. Enjoy!

Recipe: Cocoa Recovery Truffles

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Eating well on the run isn’t always easy. But eating well while running…or, more specifically, while training and building mileage can be even tougher.

Suddenly justifications abound for treating yourself. And before you know it, “just this once” becomes a regular part of your routine. Or at least for me it does.

That’s why I’ve started whipping up batches of what I’ve dubbed my Cocoa Recovery Truffles. Full of protein, good fats, vitamins, antioxidants and decadent flavor, they hit the spot when you’re craving sweets yet still deliver some great nutritional benefits.

Cocoa Recovery Truffles

Ingredients:

  • Approx 1 cup almond meal (use leftovers from making almond milk)
  • 2 cups unsweetened, finely-shredded coconut
  • 1/4 cup hemp hearts
  • 2 tsp cinnamon
  • 2 tsp vanilla
  • 2 tsp water
  • 1/2 tsp sea salt
  • 10 Bard Valley Natural Delights Medjool dates, pitted
  • 1/4 cup cocoa powder
  • 1/4 cup coconut oil (warmed to liquid)
  • 1/4 cup cacao nibs

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Directions:

  1. Combine almond meal, coconut, hemp hearts, cinnamon, vanilla, water, salt, dates & cocoa powder in a food processor, blending to a uniform consistency.
  2. Turn off food processor & scrape down the sides.
  3. Replace cover, turn it back on & slowly pour in coconut oil until fully incorporated.
  4. Transfer mixture to a bowl & stir in cacao nibs.
  5. Using a spoon, scoop mixture into hands & roll gently into small balls.
  6. Store in an airtight container, separating layers with parchment paper, for up to one week.

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Almost as good as my favorite indulgence of diving spoon-first into a bowl of chocolate chip cookie dough!

Recipe: No Added Sugar Banana Zucchini Date (Smash!) Cake

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They say that with age comes wisdom. But, for me, it took being responsible for another little life to finally smarten up about my eating habits.

Sure, Ben and I have always tried to eat healthy, which mostly meant forgoing sugary treats until we’d eventually cave into temptation…only to start a cycle of guilt, restriction and inevitable relapse.

But it wasn’t until I got pregnant that I decided to cut myself some slack and relax when it came to cravings. Although with space in the belly at a premium, you’ve got to make every calorie count.

When I stopped thinking of foods as “good” and “bad” and started judging them on their nutrient density, I felt empowered instead of deprived. Not to mention it felt great to fuel my body — and my baby — with whole foods that would help both of us thrive.

Enter Bard Valley Natural Delights Medjool dates. I’ve partnered with them this year to help our family make the swap from refined sugars to a more natural alternative: whole foods that the body can recognize and pull nutrients from.

My 2015 almond milk experiment started what has become a passionate love affair with these little gems. Medjool dates deliver sustained energy from their combo of fiber and natural sugars, plus they’re packed with potassium to support muscle fuel and recovery.

So Wyatt’s first birthday “smash cake” became an experiment of sorts in substituting date paste for processed sugar. It may have taken me a few attempts — the first was too moist, the second was too dense — but the third time was a charm, as you can see from the shot below.

This recipe works for birthdays, but I think it’s even better made into muffins for a quick energy boost throughout the day. Finally, you can have your cake — and eat it (along with some very valuable nutrients), too.

No Added Sugar Banana Zucchini Date Cake

Ingredients: 

  • 2 small zucchinis, grated & squeezed dry (about 2 cups)
  • 1 ripe banana, mashed
  • 3 large eggs
  • 1/2 cup date paste
  • 1/2 cup natural peanut butter
  • 2 Tbsp vanilla
  • 1/2 cup coconut flour
  • 1 cup flour
  • 1.5 tsp baking soda
  • 1 tsp salt
  • 1 tsp pumpkin pie spice
  • 1 tsp cinnamon

Directions:

  1. Preheat oven to 325 degrees Fahrenheit and grease muffin cups with coconut oil (or use muffin liners).
  2. In large bowl, mix together zucchini and banana. Add eggs one at a time.
  3. Blend in date paste, peanut butter and vanilla.
  4. In small bowl, mix dry ingredients. Add slowly to wet ingredients, stirring to incorporate.
  5. Spoon into muffin cups, filling each 3/4 of the way.
  6. Bake for approximately 30 minutes, or until a toothpick inserted into muffin come out clean.

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Give it a try, and let me know what you think!

Recipe: DIY Chipotle Burrito Bowl

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When people talk about weird cravings during pregnancy, I often forget to mention what Ben likes to call the “Chipotle trimester.” Burritos were my jam, and I was a regular staple in the lunch line for several months…well, pre-E. coli-outbreak, that is.

Fast forward to having said baby and moving to the ‘burbs, though, and it’s a lot tougher to make regular pit stops into ‘potle these days. Plus there’s that whole wanting-to-eat-healthier thing and the there’s-barely-enough-time-to-eat-lunch-let-alone-make-it thing, which means meal planning and prep have become necessities for us.

Enter the following DIY recipe, which tastes almost as good as the real deal. Toss with greens for extra nutrients, fold into burrito form or scoop straight out of the bowl with chips!

DIY Chipotle Burrito Bowl

(adapted from What’s Gaby Cooking)

Ingredients:

For the Chicken

  • 1 tablespoon vegetable oil
  • 2 chipotle peppers in adobo, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 4 boneless, skinless chicken thighs (or 3 boneless, skinless chicken breasts)

For the Rice

  • 1 teaspoon vegetable oil
  • 1 cup brown rice
  • 2 cups water
  • 1 lime
  • 2 tablespoons freshly chopped cilantro
  • kosher salt to taste

For the toppings

  • 1 cup pinto beans (warmed)
  • 1 cup black beans (warmed)
  • 1 cup fresh corn, cut from the cob
  • 1 cup guacamole
  • 1 cup pico de gallo
  • 1 cup finely shredded monterey jack cheese

Directions:

For the Chicken

  1. Combine the vegetable oil, chopped chipotle peppers in adobo, garlic powder, cumin, dried oregano, and black pepper in a small bowl and stir to combine.
  2. Place the chicken in a large zip top plastic bag and add the marinade. Zip the bag and mix the chicken into the marinade. Place it into the fridge and let it marinate for at least an hour.
  3. Heat an outdoor grill to about 400 degrees F (medium high heat). Place the chicken onto the grill and grill 5 to 6 minutes per side, until the chicken is cooked. Remove the chicken from the grill and let rest for 10 minutes. Chop the chicken into small bite-sized pieces.

For the Rice

  1. In a heavy saucepan, heat the oil over medium heat. Once hot, add the brown rice and lime juice and sauté for 60 seconds to toast the rice.
  2. Add the water and bring the rice to a boil. Cover and reduce the heat to low and cook until the rice is tender and all the water is absorbed.
  3. Add in the cilantro and fluff rice with a fork.

To assemble

  1. Arrange equal parts of the brown rice and chopped grilled chicken in 4 bowls.
  2. Top with equal parts of the pinto beans, black beans, corn, guacamole, pico and cheese.
  3. Season with salt and pepper as needed and serve immediately.
To Chipotle or not to Chipotle…that is today’s question. Have you been back since the E. coli scare?

October Goal Check-In

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The end of October is always a little bittersweet, isn’t it? As exciting as it is to really settle into fall and celebrate Halloween, now we’re suddenly barreling towards the holiday season and a brand new year is just around the corner.

And has anyone else seen all the holiday commercials already?! I’m the first to admit I’ll be cranking up the Christmas tunes before too long…but October 26 was just too soon to start seeing ads about Santa and stuffing stockings.

All that aside, I’m still focused on sticking loosely to my 2016 goals before setting new intentions for 2017. So here’s an update:

1. Health & Fitness: In terms of a typical week, I’m now trying to move at least four or five out of the seven days. With a baby’s schedule and Portland’s rainy season to factor in, this means taking whatever I can get whenever I can get it: Namely stroller jogs, treadmill runs, cross-training on the Nordic Track (yes, you read that correctly; it was left behind by the previous owners of our house), plus a smattering of free weights.

And as much as I miss the accountability of a training schedule, it’s been refreshing to exercise for general fitness for a change. If there’s a day where a workout just doesn’t work out, it’s a relief at the moment to be able to take it in stride versus fretting about getting behind schedule.

2. Training: Speaking of schedules…just last month I mentioned there wasn’t a race on the horizon, but that may soon change because I’m mulling over a potential spring marathon. It’d be a change of pace from my usual summer training cycles focusing on fall races, and this time I’m also considering working under the general guidance of a coach to train smart and stay healthy while ramping up mileage.

3. Community: Our 2016 Team LUNA Chix Portland Run season has officially ended, and we celebrated with our annual party at Title Nine Portland on October 24. In addition to a fantastic group of community members joining us this year, I’m proud to say that we also managed to raise nearly $3,000 for Breast Cancer Fund.

As for next year, we’ll be changing things up a bit, so stay tuned for details! We’re opening applications for team leaders for the 2017 season in early December, so if you’re interested in getting involved with a dynamic group of women who are making a difference in the Portland area, along with getting in some great workouts and making new friends, like our Facebook page for updates.

4. Career: This has been an area where I’ve been feeling reenergized as of late. First, Fit4Mom Cedar Mill hosted a very cool “Mindful Mamas” event this month where we worked out together and then sat down with a life coach to talk about time management and priorities. Lesson learned: Make sure what you’re spending your time on is truly aligned with your goals.

Second, I signed a new boutique fitness client in the Portland area, and we’ve been hard at work on messaging, positioning and PR planning. I love working with business owners who understand the importance of connecting — not only with clients to help them get fitter and feel healthier, but also with the community to give back. So inspiring!

5. Life: Finally, I need to do a whole in-depth post on the glory that is ‘sleep training.’ But for now, I’ll just say this: If you’re having any trouble getting your little one to sleep — whether it’s through at night or just for regular naps, it’s a total game-changer. I’d go as far as to say it’s the best baby-related investment we’ve made because it provides the confidence to do what you need to do to help everyone get some more zzz’s.

The woman we worked with was simply amazing (parents, ping me if you want an intro), particularly because she specializes in minimizing the amount of crying during the process. I had heard horror stories of people having to camp outside of baby’s door enduring hours of screaming, but our experience was quite different. We had a total of 12 minutes of crying in protest the first night before Wyatt slept 12 HOURS.

There’s a lot that goes into it — both in terms of preparation and consistency in order to develop new habits, plus (duh) you’ll still have the usual hiccups now and then — but, overall, it’s been nothing short of life-changing. Chronic sleep deprivation (seven months, in our case) can leave you in a pretty dark place, so it’s pure joy to finally come into the light at the end of the tunnel.

Ready or not, here we come: Are you excited for the final stretch of 2016?

What’s in Your Body Wash?

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When was the last time you checked the ingredients on the back of your favorite body wash or hand soap? If it wasn’t recently, you may want to take another look.

Just last month, the U.S. Food and Drug Administration banned some over-the-counter antibacterial hand and body wash products, saying they’re no more effective than soap and water and could actually cause long-term harm. This affects around 2,100 products or roughly 40 percent of the over-the-counter antibacterial soap market that contains any one of the 19 ingredients that are part of the ban.

As an avid antibacterial user, I’ve been cleaning out my cupboards and replacing these products with natural and organic items. After all, what I put in, on or around my body isn’t just affecting me anymore; I want our son to grow up happy and healthy, too.

So after scouting out options for washing up safely, I’ve got a few new favorites I wanted to share:

Lavido Intoxicating Body Wash ($24 via Lavido.com)

True to its name, this body wash has a deep, musky scent that is mysteriously addictive and will add a luxurious feel to your regular shower routine. Maybe it’s the distilled Patchouli and Vanilla Oil extracts, or it could be the purified mineral-rich waters from the Sea of Galilee, which have been used since Roman times for their healing and recuperative powers. Either way, I can’t get enough of this body wash.

Scientific Organics Citrus Kombucha Body Wash ($44 via emerginC.com)

Kombucha is the latest yogi health-drink craze, so why not see if it does as much good on the body as it does in it? Said to help improve skin tone, moisture and radiance, this body wash is formulated with fermented tea, grape stem cells, aloe and spirulina — a veritable “super-food” cocktail for skin in need of some TLC. Science aside, I love its energizing scent and the fact that it’s 100 percent natural.

Art Naturals Anti-Fungal Body & Foot Wash ($18 via ArtNaturals.com)

Natural Oils have been used for centuries due to their antiseptic, antimicrobial, and anti-fungal properties. This body wash just so happens to be the best of both worlds: Not only does it contain a powerful, yet gentle blend of Tea Tree, Jojoba, Eucalyptus, Peppermint, and Rosemary Oil to help aid common skin conditions, but it also effectively removes dirt, excess oils, fungus and bacteria. Put simply, it’s a morning shower must-have.

Have you made the move to all-natural skincare products — why or why not? 

Fit Mom: Valerie Marshall on Finding the Balance in Motherhood

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One week overdue with baby number two (left) & just five weeks postpartum (right)!

Most of the time I dedicate my Q&A’s here on the blog to athletes in pursuit of race goals, but this week I’m talking to a now-mom-of-two with some pretty awesome athletic achievements of her own.

I did a double-take when Valerie Marshall posted her pregnancy transformation shots (below) a few months back and was curious to chat with her more about her post-pregnancy journey.

While Val’s results may not necessarily be the norm (case in point: I’ve still got a few pounds to lose seven months out, but I’m in no hurry), they’re a testament to her hard work and dedication.

Yes, Val looks fabulous, but what I particularly love is that she embodies how pregnancy, childbirth and motherhood can be incorporated into a lifelong pursuit of health and fitness instead of approaching them as if you’ve reached the end of the road.

Read on for more of her philosophies, as well as Val’s top tip for new moms who are looking to reclaim their fitness and achieve “homeostasis” in their life…

Your transformation picture after your first pregnancy is impressive! What was your motivation for getting back into shape post-baby?

My motivation for getting into shape postpartum was easy and natural for me; I just wanted to exercise the way I did prior to pregnancy (and breastfeeding definitely helped). Before I was pregnant with Roman, my first pregnancy, I was training for my fourth marathon and I so badly wanted to get back to that place.

Did you do anything during your pregnancy that you think allowed you to bounce back more quickly after?

During my pregnancy I continued to exercise, but I modified high intensity workouts to medium or low intensity. As third trimester approached, I started to walk instead of run and do yoga or barre instead spin class. I believe that I bounced back so quickly postpartum due to exercising regularly before and during my whole pregnancy.

You attribute it to physical and nutritional work, but also a balance of wellness: social, emotional, spiritual, environmental, occupational, intellectual and physical – can you elaborate on what that means to you?

I attribute my overall well-being postpartum to the whole spectrum of wellness: social, emotional, spiritual, environmental, occupational, intellectual and physical.

Social: Within days postpartum I had my very first date as a mom with my husband, just the two of us. I had a difficult time leaving my newborn son, but I needed to remember that I am not only a mom, but a wife, too. About a week postpartum, I had my first girls’ night since being a mom. Once again, it was difficult to leave my newborn son, but I needed to remember that I am an individual as well as a momma. Plus, it was great bonding for my son to spend one-on-one time with his dad. From that first week on until now, I make sure to schedule out time for my husband, myself and friends and family; it’s all about balance in life.

Emotional: I was very emotional when I first became a momma, and throughout pregnancy; mainly due to hormones and lack of sleep, but also do to a changing lifestyle. To help keep myself in check, I went to yoga/meditated, exercised, and journaled.

Spiritual: Spiritually, I am a Christian and love to worship. So I made sure to set aside time for God, whether at church, in the car, or at home (usually while breastfeeding).

Environmental: This does not directly relate to how I bounced back postpartum, but I do try to use all organic products and organic/minimally processed foods. I enjoy the great outdoors and breathing in fresh air (I love living in Bend where recreational fitness is all around).

Occupational/Intellectual: Prior to being a momma I was a working-woman with a degree in Fitness and Nutrition. I made it a point to keep up on educating myself, so that one day when I do enter the workforce I will not be lost in the dark. I also really love learning about wellness and educating not only myself, but friends and family, as well.

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Val gained 40lbs while pregnant with her first baby (upper left), then had 10 lbs and muscle left to gain one day postpartum (upper right). She credits a “proper balance of wellness” to her results nine mos later (bottom)!

Walk us through some highlights of typical days of exercise & nutrition – immediately after, then 3, 6, 9 and 12 months out from being pregnant.

Highlights of typical days of exercise and nutrition: We all love to have our cake and eat it, too. I am a huge believer in rewarding yourself whether that be with food or not, but for me, I definitely reward myself with desserts. Plus, breastfeeding made me extremely hungry all of the time. I try to eat a “balanced” diet most days of the week to maintain a healthy lifestyle now and for a healthy future.

Nutrition is not only for weight, but is also for prevention and treatment of many diseases, so I try to keep that in mind when I am planning my meals. Meal planning was extremely important for my nutritional habits postpartum. It is so easy just to snack and graze throughout the day or to go long periods of time without eating. I would meal prep and prepare meals usually on Sundays or even just the night before. This definitely takes time out of your already busy and tiring day, but it is so worth it. I could talk days and days about nutrition, it is a true science to find what works for your body and lifestyle.

0-3 months: Due to nap schedules and lack of sleep, I exercised whenever I could find time. During those first three months I spent a lot of time walking, running and doing Barre3. At the local gym, there is a Baby and Mommy cycle class, where I could bring Roman in with me. This class was awesome, I was able to do an hour cycle class and he either napped in the stroller right in front of me or he played on a blanket on the floor.

3-9 months: I was not quite ready to introduce Roman into gym daycares yet, so I continued to exercise at home or when my husband, mom or best friend could watch him. During these months I ran, went to Baby and Mommy cycle class, started cardio yoga and did p90x.

9-12 months: I was finally ready to introduce Roman to gym daycares, which he loves going to. Roman started walking at 9 months, so he was on the move, which made it difficult to exercise at home. At the gym, I participated in HIIT classes, cycle classes, cardio yoga and some light lifting in the weight room.

And baby no. 2 (the adorable Kennadi) is a girl – congratulations! How was your second pregnancy? What’s the same & what’s different this time around?

Pregnancy #2: I was so excited and much more relaxed with this pregnancy. I had a lot of energy, thank goodness, since I was chasing after a toddler all of the time. I exercised and did my prenatal stretches most days of the week to prepare for the arrival of baby girl. I had a much more difficult time eating “healthy,” however; all I want to do is eat cookies and bagels with cream cheese!

My plan was to just play-it-by-ear for the first month or so when it comes to setting any fitness goals. Basic fitness goals of mine, with no set timeline as of now, would be to run a few more full marathons and maybe even my first sprint triathlon. Physically, I would love to get my body back to where it has been in the past, but I have a feeling that will take more time this round than it did when I was just a mother of one.

What’s your top tip for new moms who are looking to reclaim their fitness and achieve “homeostasis” in their life, as you call it?

My top tip is to set goals, make a schedule, have a plan and stick with it. Most importantly, remember that you are an amazing mother, but you are not only a mother; you have so many more roles in life and they should all be given special attention.

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The Baggs family: Roman, Tim, Val & Kennadi

Thanks for your time, Val — and congratulations again on your beautiful new addition!

Fit mamas, I’d love to interview you! Email me at info (at) kineticfix (dot) com for info.