The Track

I love summer, because I get to hike! Hiking is probably one of the hardest workouts and most enjoyable for me! This summer, however, I am pregnant and that just doesn't bode well with hiking. I went out twice...once with my brother Shawn and friend Melanie and I felt like I'd never exercised a day in my life. It was tough! I hiked again on Labor Day. We hiked Red Pine (lake at the top). It was beautiful! I went with my husband, 4 kiddo's and Dad. We had a lot of fun and took this 7 mile hike very slow. We all made it and it was still hard on me! Below is a great workout to keep your hiking skills in check! Any kind of stair climbing will be a great thing for your lower body!

About a week ago, a few friends from the gym decided to meet at a local high school and do some "track training" or whatever you would want to call it. This small group usually meets a couple of times a week to do legs/light arms and plenty of cardio. When we first began getting together, I was within a week of finding out I was expecting baby #5, so I could still push myself and get a great workout, but felt pretty nauseous afterward. Since then, I still try to do the best I can do, and this was one of those times! This great idea was from on of the friends I work out with (not an idea I can claim, but a great one! ;)...and if you are up for a hard workout, give this a try!

We began by sprinting the long straight portion of the track and walking or jogging the round corners until we reached the stadium benches. We then did 50 reps of crunches (when pregnant, do side crunches). We then ran up and down each set of stairs (do not take two at a time, it's harder taking them one at a time). There are about 6 sets of stairs. We then came down to the grass or cement and did 50 girl pushups. We would then head back to the track walking or jogging the round part of the track and sprinting the long portion, jogging the round part of the track and repeating with crunches, stairs and pushups. My little group of friends must have done this 6-8 times. I lasted only 4 and then just jogged and walked another mile (4 times around the track). I hope this makes sense and if you have access to a track...give this a try, you will be SORE!

Chicken Cordon Bleu

This is SERIOUSLY Yumilicious! It's also SUPER EZ! I made this sweet little dinner for Dan and I tonight. I think I will make it again because he couldn't stop complimenting me and who doesn't just totally LOVE compliments?!

Chicken Cordon Bleu

4 Boneless Chicken Breasts

4 slices of Ham (nitrite free preferred)

4 Slices Swiss Cheese

4 toothpicks

1 gallon bag

Rinse chicken and pat dry. Place 2 chicken breasts, at a time, in a gallon bag and flatten with a rolling pin or mallet. Top with a slice of ham and cheese. Roll, jelly-roll style, and secure with a toothpick. Repeat with remaining breasts. In a 9x9 inch glass dish, drizzle a small amount of olive oil and place chicken inside dish. Bake at 350 for 1 hour.

Sauce

1 tablespoon butter

2-3 tablespoons olive oil

4 green onions, sliced thin (including most of the green stalk)

2 cups white mushrooms sliced

drippings from chicken

1/2 cup heavy cream

In a large skillet, heat butter and olive oil over medium high heat. Saute mushrooms and onions until soft. Add drippings from chicken and heavy cream.

In a serving dish arrange chicken, pour the sauce over the top. Serve hot.

ENJOY!

Pregnancy and Abdominals

I am in my 14th week of pregnancy! This will be my 5th child. With my other 4 children, I didn't exercise at all. I began to exercise in between my children, but could never maintain it during pregnancy. There was just something about jogging and nausea that I just could not do! I am determined with this pregnancy to exercise at least 3-4 days a week for the entire duration. Getting through the first trimester was incredibly difficult, but I did it! Now as I enter my second trimester, I am concerned about what kinds of exercises are safe for me.

I love to body build! It is basically a glorified way of saying, I love to lift weights. I love to lift heavy, but I was concerned going into this pregnancy if I could continue to do this. At my 10 week appointment I asked my doctor if I could continue to lift and she said YES! I have been lifting heavy for about 18 months. The first six months of my lifting was with a wonderful trainer, Melanie. She taught me a great deal. Since then, she and I have become lifting partners and again I have continued to learn from her. She is a wonderful teacher and wonderful friend. Hopefully you will hear from her on this blog! I have been exercising pretty hard core for about 4 years (after the birth of my 4th baby) doing mostly cardio. As I have been studying what is okay and what isn't okay at each stage of pregnancy, I have found some very useful info, that I hope will help you, if you are expecting and wondering what is okay and what isn't when it comes to keeping those tummy muscles tight.

Your abdominal's are one of the most important muscles in your body because it supports your back, and as many of you may know, that is the one thing that may bother you the most. Most activity requires the use of your abdominal's or what is refered to as your "core". So, it is important that we keep them strong. During pregnancy, as your abdominal's are stretched, especially in your second and third trimesters, you run the risk of having your abdominal muscles separate. I found a wonderful website that explains what your normal abdominal's muscles look like (normal recti) and how they can look if you put too much pressure on your abdominal's (diastasis recti). Also remember if you have not completely recovered postpartum, then you will also run the risk of diastasis recti.

So, what is safe and what isn't? One very important rule to remember is to avoid any exercise that involves you laying flat on your back for more than three minutes. Especially in your third trimester, it might be best to avoid lying on your back at all when working your "core". I did ask my OB about lying on my back when doing the bench press and she said as long as I put my feet up on the bench and I am comfortable, then I should be okay, even possibly through my third trimester. When bench pressing, you lift that bar between 8-15 reps and really are only on your back for about a minute or less. Abdominal's on your back are usually different, in that you are on your back for a longer amount of time and reps range much higher, say between 25 to 50 reps, and in your third trimester, this is just too long. Already, I've found that most abdominal's that involve me doing any kind of leg lifts or lying flat on my back doing a crunch is uncomfortable. Here are a list of a few exercises that I've found feel great and are safe to do throughout your pregnancy as well as postpartum.

Exercise Ball

Lying on your back at an angle, versus flat on an exercise ball, gives you a great deal of support. This can be done throughout your second trimester with very small crunch like movements. As with any abdominal exercise, the exercise is as useful as you make it. It doesn't have to be a large movement, only small movements concentrating on that area will prove most effective. This is probably going to be uncomfortable in your third trimester as it again is still on your back for an extended period of time, even at an angle...better to be safe than sorry.

Obliques
Again, lying on your back at an angle, instead of doing a straight crunch, try lying still...arms out and hands together (at eye level) and moving your hands side to side, so that you are looking to the side. Do this slowly and remember to breathe! (I will try to add a picture of this...stay tuned)

Side Bends

Standing straight and tall, holding a weight in each hand, I like to go heavy (35 lbs) but you could start lighter (15 lbs at least), bend from side to side, SLOWLY. Make sure that your hand (not the weight itself, especially if you are using a plate) goes as far down as your mid-thigh to right above your knee. This will work your side (oblique) muscles. Remember to concentrate on each side, contracting those tummy muscles and holding them tight and you should feel this muscles working. If you are not, you probably do not have enough weight or you are not go as far down as you should on each side. Again...I will try and post some pictures this next week.

This exercise is one of my favorites!

Pelvic Rocking

On your hands and knees, concentrate on your tummy and keep it tight as you bring your head in and roll your back up. Hold it and count to 5 slowly. As you breathe out, bring your head up and arch your back. This is a wonderful exercise to do, especially late in your pregnancy, taking pressure off of your back.

Below are some of the sites where I got my information. They also give their own descriptions of these exercises and well as a few pics. I hope that this helps! Remember, that these are great even when you are not pregnant! In the future I will also post some awesome tummy exercises I've learned that you can do when NOT pregnant! Stay tuned!

http://www.birthingnaturally.net/exercise/abs.html
http://www.iloveindia.com/fitness/pregnancy/pregnancy-abs-exercises.html
http://www.progressiveparent.com/Pregnancy_postnatal_exercise/pregnancy-exercise-abs.htm (this site has a few exercises I did not mention above)

Healthy sTuFf

I had originally started this blog as a way of getting out info about healthy eating and foods. There is so much more I've wanted to share and feel I can do so by changing this blog from just a cooking to blog to Happy Healthy sTuFf. My hope is to share all kinds of things from how to eat well, exercise tips and info about health in general. I hope you will continue to follow my obsession with health and I hope it will be helpful to you! I also promise to post more often :)

Kefir

My friends and family who know me best, know that I'm into weird and healthy things. This is definately one of them. My Mom suggested this as I am now expecting baby #5 and experiencing all sort of discomfort.

Kefir is a "good bacterica", much like what you find in a probiotic or in yogurt. I'm still studying Kefir and all it's benefits. It is a grain like clump that is white and it fermented in cows milk, although I'm learning that it comes in many forms and can be grown in many different liquids like soy milk, juice, beer, etc. It is usually fermented for 24 hours in a glass jar in a cool, dark environment. I then strain it, and it leaves this yogurt like drink. The first time I tried this, I could hardly gag it down. It is basically fermented milk, and it has a very strong taste. I told myself I would try it for a week. It has done wonders for me!

Below is a couple of sites that explain Kefir much better than I.

http://www.kefir.net/

http://en.wikipedia.org/wiki/Kefir

Gingerbread Muffins

I've been really in the mood for muffins lately! I also love making the little mini muffins, cause for some reason, I feel like I can eat a few more without feeling guilty...lol! I've taken this recipe from the book "Set For Life" and adapted it to make it a little more healthy than it already is :) I love this book and most all of the recipes in it are very healthy and very yummy!

Gingerbread Muffins

1 1/4 cups whole wheat flour or spelt

1/4 teaspoon salt

3/4 teaspoon soda

1/2 teaspoon cinnamon

1/2 teaspoon ginger

1/8 teaspoon nutmeg

1 tablespoon 100% apple juice concentrate

1 egg

1/4 cup applesauce

1/4 cup molasses

1/2 cup plain nonfat yogurt or buttermilk (to make your own buttermilk, 1 Tablespoon vinegar to 1 cup milk. Let stand for 5 minutes or so)

Mix dry ingredients. Blend wet ingredients. Combine and whisk only until dry ingredients are moist. Fill nonstick muffin pans 2/3 full. Bake at 400. Large muffins 14 minutes. Small muffins (bite size) 12 minutes. Enjoy!

Asian Chicken Salad

This is one of our favorites! It is super easy and very healthy! I'm sorry I don't have a picture for you, but I can't procrastinate posting it because I have no picture :) I hope you enjoy it!

Asian Chicken Salad

one chicken breast per person.
Onion Powder
Salt
Sesame Seeds
Grape seed Oil or Peanut Oil

Heat 2 tablespoons oil in a large Wok or frying pan. Slice Chicken into thin strips. Place Chicken in the Wok and sprinkle onion powder and salt over it. Cook on medium high until the outsides begin to brown, then sprinkle 1-2 tablespoons sesame seeds and continue to fry until the sesame seeds are browned slightly. Set Chicken aside and let cool to room temp. (The chicken can be made in advance and put in the fridge)

Salad

1 head of Romaine Lettuce
1-2 cups spinach
1 cup shredded cabbage

Rinse Lettuce and spinach well. Chop Romaine lettuce into bite size chunks. If the spinach is smaller, then leave them whole. Shred Cabbage and combine all salad ingredients.

Dressing

1/4 cup sesame seed oil
1/4 cup grape seed oil or canola oil
1/4 lemon or lime juice
1/4 rice wine vinegar
1 tablespoon agave or honey (optional and only if you like it slightly sweet)
1/2 teaspoon ginger powder
1/2 teaspoon garlic powder
4 teaspoons soy sauce
2 teaspoons Dijon mustard
dash of cayenne pepper

Combine all ingredients and shake it well.
*My husband likes this dressing really sweet, so he will always add more agave. I don't like it sweet so I don't use any sweetener at all, so experiment with what tastes best to you!

Roasted Almonds

1-2 cups raw almonds
1-2 teaspoons olive oil

Cook in your microwave on high for 3 minutes. Stop and stir it every minute. Once the almonds start popping a lot, then they are pretty much done.

Drain on a paper towel and sprinkle with salt. When they have cooled, slice or chop them up and store in a container. They are so yummy on any salad!

To assemble salad: Make a bed of greens, place chicken on top, with dressing and sprinkle almonds on top of the entire salad. ENJOY!

Bean & Cheese Enchilada's

I love this recipe because it is so easy! You can also add meat if you'd like :)

Bean & Cheese Enchilada's

2 cans refried beans (unless your ambitious and want to make your own refried beans, which I do...recipe will be below)
2 tablespoons taco seasoning (click on this for my recipe of taco seasoning)
1/2 cup salsa
1-2 cups Mexican cheese mix
12 tortillas
1 small can mild enchilada sauce (red)

Preheat oven to 350. Mix refried beans, taco seasoning and salsa, warm through. In a 9x13 inch baking dish spray with nonstick cooking spray or put a couple of spoonfuls of enchilada sauce on the bottom. Fill each tortillas with a spoonful or two of beans and a sprinkle cheese over it. Fold tortilla and place seam side down in the baking dish. Repeat with each tortilla. When finished pour enchilada sauce on top of the tortillas (down the middle). Sprinkle with cheese. Bake for 20 minutes. Top with sour cream, salsa, and sprouts (my fav!) Enjoy!

Refried Beans

3 cups chicken, beef, vegetable stock (for more flavor) OR water
3/4 cup pinto bean flour (add more flour if you want thicker beans)
2-3 tablespoons taco seasoning
Salsa (optional)

Bring water or broth to a boil, quickly whisk in bean flour. It doesn't matter if it is clumpy, the clumps will cook out and it just adds to the refried bean texture! Turn heat off or on low, add seasoning and cook for a few minutes until thick. You may add salsa as well!

Homemade Flour Tortillas

Ever since I took a class about beans/bread/grains at a local health food store called Kitchen Kneads, I feel so much more confident in using my food storage! I am now on a serious budget with my husband looking for work that I've pulled out all of these recipes and am now a cooking machine! I have modified the recipe that they use and they turned out beautifully!

Homemade Flour Tortillas

2 cups whole wheat flour (If using your own grinder, grind it very fine. If you do not have your own grinder, do not worry about making the flour fine, regular whole wheat flour will work. Also, you can use spelt.)

2 cups white flour

1/4 tsp. baking powder

1 1/2 teaspoons salt

1 1/4 cup warm water

1/4 cup cooking oil (I used canola oil)

Mix all dry ingredients in a mixer. Combine oil and warm water in a large cup, pour into mixer while mixing on a low speed. Mix 1 minute. Rest 5 minutes. Form into 18 balls or so, roll very thin. In a large fry pan, spray with nonstick spray and cook on both sides. They cook quickly. Do not brown them as then will be too crispy to fold.

I have a tortilla press and it is uh-mazingly easy! Doing this by hand is not bad, but if you like them and ever want to invest in one of these, you will have loads of fun! Enjoy!

Oat Groats or Oats; the Versatile Grain

I remember growing up with oatmeal almost every morning of my life. I was so grateful when I moved out that I could enjoy something other than oats. Now that it's been many years since I've lived at home, I am now beginning to appreciate this amazing grain! Not only is it very inexpensive, it is also packed with nutrition that will help keep you satisfied for hours. Oats are very rich in potassium! They are also a wonderful carbohydrate that will give you energy over a long period of time. Oats are also a good source of protein, calcium, iron, B vitamins, riboflavin, thiamine, & phosphorous. Oats are very easily digested and will help fight infection and aide in protecting you from getting sick. It isn't any wonder that this is one of the first grains introduced to babies!

Oats are actually made from a grain called oat groats. The grain is rolled in a special machine called an oat flaker/roller. You can buy attachments for your Bosch or Kitchenaide's or just buy them separately at your local health food store, if you desire rolling them yourself. There is a higher source of nutrition when you take a whole grain like oat groats and roll them and immediately eat them versus storing them. Most grains will lose a portion of their nutrition after the grain is cracked, or processed in any way within 24 hours. Don't get me wrong, they are still VERY nutritious! Oat groats are also very yummy if cooked whole. It is a very chewy and delicious way to get all that nutrition without breaking the grain. I cook my oat groats just like I do brown rice; 2 cups water to 1 cup of oat groats. Bring water to boil, add in oat groats and simmer on low for 30-45 minutes or until the grain is soft.

Now, how to fix this grain on regular basis without it getting BORING? Well, I've got a few recipe's to share, if you have any to add, please feel free to share them in my comments!

Oat Groats

2 cups water

1 cup oat groats

Bring water to boil, add in oat groats and simmer on low for 30-45 minutes.

Rolled Oats

1 1/2 cup water

3/4 to 1 cup rolled oats

Pinch of Salt (optional)

1 teaspoon butter (optional)

Bring water to boil, add in rolled oats. I add more oats for a thicker cereal.

Microwave Oats (my kids make this themselves)

2/3 cup rolled oats

1 cup water

Combine in a large bowl (so it doesn't boil over in the microwave), cook on high for 2 minutes.

TOPPINGS

Sweeteners

Stevia

Xagave or agave Syrup

Brown Sugar

Honey

Apple Juice Concentrate (frozen is my favorite, only 100% fruit juice varieties)

Fruits, Nuts & Seeds

mashed banana's (my favorite, I don't add any sweeteners when using mashed banana)

raisins

mashed or chopped prunes

apples (grated or chopped and cooked with the oats or oat groats)

peaches

strawberries (all berries are yummy)

mango

dates

chopped almonds

walnuts

sunflower seeds

sesame seeds

Milk

Soy Milk

Rice Milk

Almond Milk

Canned Evaporated Milk (very rich and yummy)

Regular cows milk

Cream or half n' half

Enjoy!!!

Chocolate (and yes MORE) Chocolate Cookies

Who says something sweet can't be sort of healthy. You can take any recipe and change parts of it to make it healthier! The problems comes with so many substitutions that the recipe doesn't work. I remember making Pumpkin Pie one year and substituting Apple Juice Concentrate (I use this in my muffins) and it obviously was the most disgusting ever! My husband still makes fun of me about that...but hey, I like to make things healthier?! It will take some failures to make something successful. I love this recipe and it is actually is adapted from another recipe I found in a Chocolate cookbook given to me from a compilation made by women in my Mother-in-Law's ward. I hope you enjoy...these are my husbands favorites!

Chocolate Chocolate Cookies

2 cubes butter

2 1/2 c. sugar

2 eggs

1 tsp. vanilla

1 tsp. soda

1 1/2 c. whole wheat flour

1 c. white flour

1/2 c. Hershey's cocoa

1/3 c. dark chocolate chips

1/3 c. milk chocolate chips

Cream sugar and butter. Add eggs, one at a time. Add vanilla. Sift flour and cocoa gradually. Stir in chocolate chips. Roll into 1" balls. Bake at 350 for 7-9 minutes. Better slightly undercooked (they are very soft).

Pizza Can Be Healthy!

My husband has been out of town this week and my kids and I decided to have a little party. So we made pizza! I love pizza but it's not the best thing for you depending on how it's made. I have a great bread recipe which I will share here and then probably post again at some point, so you can see the bread finished. This bread recipe is something I use every week. Sometimes I substitute different kinds of grain or bean flours in my bread, making sure I use at least 7 cups wheat or spelt for gluten purposes. I also made Monkey Bread. This is a simple recipe that has been around for years. I'm sure most of you already know how to make it..but I will include it as well. Pizza made with whole grain crust and loaded with veggies and good proteins is such a balanced meal! Don't shy away from making your own pizza, the healthy way!

Bread Recipe (adapted from Kitchen Kneads)

5 cups warm water

2 heaping tablespoons SAF yeast

1/3 cup honey or agave

1/3 cup olive oil

11-14 cups whole wheat or spelt flour

2 tablespoons Redmond salt

Combine Water, yeast, honey, and olive oil. Mix gently. Add 11 cups of flour and salt all at once. Mix until combined. Add more flour until the dough cleans the side of the bowl. If the dough is too dry or too wet it will fall while baking. I will only add 1/2 cup flour at a time until the dough isn't sticking to the side of the bowl but will still stick to my finger a little. I prefer it a little on the wet side rather than stiff (too dry). If you ever get the dough too dry add oil while mixing NOT water. Mix for 8 minutes (very important, to develop gluten). The dough will then be soft and pliable. Gently oil hands and shape in to loaves. (makes 5 loaves) Bake at 350 for 30-35 minutes.

Pizza

Take a small amount of bread (1 loaf size amount), roll it out until very flat. Place it into a round or square pan. Cut off the excess that falls off the edge with a sharp knife. Immediately bake at 425 for 5 to 10 minutes, until slightly brown. Poke the dough while baking with a fork, if it develops bubbles. Do NOT let the dough rise before baking or your crust will be very thick.

Toppings

Use your favorite sauce, whether it is homemade or not. I prefer Ragu No Sugar Spaghetti Sauce. Spread sauce evening over baked crust. Add toppings you desire...

chicken

ground turkey or beef

ham

sausage

pepperoni

pineapple

green peppers (finely diced is my favorite)

onions (finely diced)

sliced mushrooms

olives

zucchini

cheese (I used a blend)

Bake at 400 for 10-15 minutes. Let cool slightly before serving.

Monkey Bread

Butter

Sugar and Cinnamon

Take a pinch of dough. Roll into a ball. Dip in butter and then in sugar cinnamon mixture. Place in a greased pan. Bake for 25-30 minutes at 350.

Have fun!

Simply Veggies

I love veggies! Even though it is the dead of winter, you can still make some of the yummiest 'summer' concoctions and dream of warmer weather! I made this simple salad today, I got it from Food Network, gotta love Rachel Ray. I omitted the onion, because I didn't have a good sweet onion. My camera is on the fritz, so no picture :(

Veggie Salad

3 small tomatoes (firm, not over ripe)
1 large green pepper
2-3 tablespoons balsamic vinegar
1-2 tablespoons olive oil
salt
pepper

Cut tomatoes in half and then slice. Cut the peppers in half, then cut in half again and slice. Combine in a small bowl. Top with balsamic vinegar and olive oil, add salt and pepper to taste. Set aside for 5-10 minutes to marinade. Serves 2 large portions or 4 smaller portions. Enjoy!