The Good, The Bad, and The Yummy

I've lost a much needed companion this past week, and his name is Sleep! Jordan has been throwing quite a few dance parties lately and they all conveniently start right when I am trying to go to sleep. Between her stellar dance moves and my inability to find a comfortable position to lye, I am up nearly every hour. Looking on the bright side, I will be ready for night time feedings by the time she gets here!

In other news, I am very proud to announce that Josh and I will be welcoming our NEPHEW William James Haygood in June!!! Jordan is thrilled to have a little boy cousin and so is the rest of the family!

I am so proud of how well my sister has rocked her pregnancy! She's stayed  on track by eating healthy and working out regularly. She even started training for a half marathon that she is hoping she will be able to complete while she is 31 weeks pregnant!! Regardless of whether or not she makes it to the finish line, her daily determination is keeping her and my little nephew healthy as can be! Lesson to be learned ladies: maintaining a healthy diet and exercise routine while pregnant doesn't just benefit the baby, it benefits yourself as well. Exercise and a proper diet are large contributors to your mood and energy levels.

                                                         

Josh is traveling for the next 8 weeks in a row which means I get make all the "weird" foods that he refuses to eat! My Nanny (that's my grandmother) and I took a trip to Trader Joe's a few weekends ago to stock up on some of our favorites; one of the items I bought was tofu. I don't cook it often, mainly because Josh won't eat it, but I do like it as an alternative to  meat every once in a while. This week I decided to make tofu nuggets. I've been recommending this recipe to my clients who have kids that refuse to eat meat. It's a good source of  protein and has the crunch of a chicken nugget. Pair it with BBQ sauce, ketchup or low-fat honey mustard, and you'll forget you are eating tofu!

TOFU NUGGETS - Combine with your favorite dipping sauce and a healthy vegetable and you have your self a delicious vegetarian meal!

Ingredients

-1 block firm or extra-firm tofu, pressed (by pressed they mean sweat as much water out of the tofu as you can. 

-1/3 cup soymilk ( I used regular milk because I was out of soy, regular milk works just as well)

-2 tbsp mustard ( I chose a low-fat honey mustard)

-1 tsp onion powder

-1 tsp garlic powder

-1 tsp dried parsley (optional)

-1/2 tsp salt

-1/4 tsp black pepper

-1 tbsp nutritional yeast (optional) ( I did not use the yeast)

-3/4 cup bread crumbs ( I chose to use panko to get that extra crunch)                               

Preparation:

1. Cut tofu in 1/4 -1/2 in thick slices

2. Mix milk and all other ingredients except the bread crumbs in a wide bowl. Place bread crumbs in a separate bowl.

3. Coat each piece of tofu with the milk mixture and then coat in bread crumbs.

4. Place on a baking sheet and cook on 350 degrees for 25 minutes flipping tofu once.

* After I baked my nuggets,  I sprayed each piece lightly with PAM, turned the oven to broil, and let the nuggets broil for 2-3 minutes on each side to crisp up. 

**When reheating I suggest sticking them back in the oven rather than using the microwave to prevent them from getting soggy.

I boiled  fresh Brussels sprouts, sprinkled with a little Parmesan and used low-fat honey mustard as my dipping sauce

Tonight I'm fixing eggplant Parmesan and roasted butternut squash. YUM!

HAVE A HAPPY AND HEALTHY HUMP DAY! KEEP ON MOVING!

                                                                                                                                                                                           

Falafel!!!

This time last year I was returning from an unforgettable two week trip to Israel. It was a very emotional two weeks for me as I did a lot of reflecting on myself and my religion. There were times when I felt slightly out of place being in a group of over 20 people aged 22-26 as the only married person, but I got over it. However, if you asked me a year ago, as I felt too young to be married at times, if I imagined I would be here, 12 weeks away from welcoming a baby girl, I would have laughed.

So here I am a year later, and 7 seven months pregnant with food CONSTANTLY on the brain. Naturally as I was reflecting back on my trip from last year, I started thinking about all the wonderful food! The Israeli diet is rich in vegetables, proteins, and healthy fats, much like the Mediterranean diet. I ate eggplant, cucumbers, tomatoes, hummus, and fruit at nearly every meal for 2 weeks straight and LOVED it! In fact I loved it so much that when I got home I stocked up on all the same foods and spent the next month mimicking recipes I had eaten while over there.

While preparing my grocery list this past weekend I went through my recipe book in search of healthy snacks and dinners to make this week for my ever- growing appetite. While flipping through my book I came across the falafel recipe that I must have made 10 times or more the month after my return from Israel. My mouth started to water and my stomach growled at the mere thought of eating a falafel right then and there.  There was only one thing to do; I loaded up on felafel goods that day along with hummus, eggplant, tomatoes, and fruit!

After 3 dog walks, a 2 mile walk on my lunch break, and bicep/tricep day at the gym I was almost too tried to make the meal that would satisfy my craving...ALMOST :) I mustard up the energy and in a few short minutes I was happily feeding  my taste buds. I made sure to make enough for left overs so I will be eating falafel for at lest another two days, and I'm NOT complaining.

Now if you go to Israel, or any local falafel stand, you will find that their falafel is fried. Frying anything  makes it absolutely delicious ,but, you can get the same great taste without all the added fat by baking your falafel instead. Here is the recipe that I use.

BAKED FALAFEL (http://allrecipes.com/recipe/baked-falafel/)

• 1/4 cup chopped onion
• 1 (15 ounce) can garbanzo beans, rinsed and drained
• 1/4 cup chopped fresh parsley
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon salt
• 1/4 teaspoon baking soda
• 1 tablespoon all-purpose flour
• 1 egg, beaten
• 2 teaspoons olive oil
  
  
• Wrap onion in cheese cloth ( you can also use a paper towel) and squeeze out as much moisture as possible. Set aside. Place garbanzo beans, parsley, garlic, cumin, coriander, salt, and baking soda in a food processor. Process until the mixture is coarsely pureed. Mix garbanzo bean mixture and onion together in a bowl. Stir in the flour and egg. Shape mixture into four large patties ( I did about 10 small patties instead) and let stand for 15 minutes.
• Preheat an oven to 400 degrees F (200 degrees C).
• Heat olive oil in a large, oven-safe skillet over medium-high heat. Place the patties in the skillet; cook until golden brown, about 3 minutes on each side.
• Transfer skillet to the preheated oven and bake until heated through, about 10 minute                           
  
                                                                                                                           

   Now how you fix your falafel is up to you, but the classic falafel is stuffed inside a pita with hummus, cucumber, onion, and tomato, and topped with tziki sauce. http://allrecipes.com/recipe/tzatziki-sauce/

  I have a recipe that I normally use for tziki sauce, but this time I opted for the store bought .

  

  These 100 calorie whole wheat pita pockets from Trader Joes are the perfect size!

  

  FALAFEL!

  
  

  If you want to cut out some carbs try making a falafel salad instead.

  
  

  

  
  

      

  HAPPY HUMP DAY EVERYONE! GO THE EXTRA MILE AND CELEBRATE GETTING HALF WAY THROUGH YOUR WEEK BY ADDING AN EXTRA 30 MINUTES TO YOUR WORKOUT TODAY!

Something is Better than Nothing

These last couple weeks have a had me a little down, as my every day activities become more challenging. I get slightly distraught when I drop things on the ground, because I know picking them up is going to be bear, and putting on my socks and shoes has become quite a spectacle to watch. My family, Josh and I spent hours painting our living room and the nursery (which was a fiasco in itself) this past weekend, and by the end of the day I felt like I needed a full back and hip replacement. I can handle asking for help putting on my shoes when the time comes, and I have no problem asking people to pick things up when I drop them; my biggest struggle at the moment is having to slow down at the gym. As my stomach grows and baby Jordan gets bigger, my ability to do certain exercises decreases. The main problem I am running into is having to use my core for EVERYTHING! As an educated fitness fanatic, I am very aware that you use your core muscles in most exercises that you do (if you are doing them properly). However, I haven't FELT how much I use them until now. Certain exercises that cause me to flex my core muscles cause my stomach to form this alien like shape which then pisses off baby Jordan, thus leading to major discomfort for mamma. The gym has been packed this past week with  New Year resolution folks trying to get their butts in gear, and as I watch everyone around me push themselves until they nearly fall over I want to scream with envy because I want to be able to push myself that hard, but I simply can't. The trainer at the gym has been great about working with me when he sees me there. He monitors  my postures, gives me suggestions of other exercises that are less stressful, and lets me know when I am lifting too much weight. I'm not giving up, but I am trying to be more conscience of my body and baby Jordan when they tell me that enough is enough. In a few short months she will be here and I will able to hit the gym hard again to get my body back.

For all my fellow pregnant mamas who belong to a gym (and  you postpartum women that are just getting back in your groove), I highly recommend using the resources you have available!

*Don't be afraid to ask a gym employee about alternate exercises, they are there to help.

*If it ever feels like something just isn't right when you are doing an exercise then it probably isn't.

*Decrease your weights if  the amount you are doing is causing too much stress on your body.

* Don't forget about yoga!!! Yoga is a great way to strengthen your muscles without putting so much stress on the body.

* And remember...SOMETHING IS BETTER THAN NOTHING!! * If you are struggling to get to the gym one day for a full workout, opt for a brisk 30 minute walk instead.



I want to leave you with two things today that are sure to put a smile on you face.
The first is my drop-dead gorgeous son showing off his amazing skills. Our friend Lee saw a photo on Facebook of a dog balancing several treats on his nose and in his mouth, and challenged us to teach Chance to do the same. I think it took Josh all of 30 seconds to place the treats in his mouth and on his nose; Chance followed instructions perfectly on the first try.

We took a picture and sent it to Lee who then made a cute little advertisement out of it. This is my new logo for my patients who tell me they just can't lose weight.

 

I also want to leave you with a very humorous article my sister's best friend sent to us. It's a blogger who wrote a letter to her pregnant, childless self. A MUST read to start your weekend off right!

http://thebertshow.com/one-mom-wrote-letter-pregnant-childless-self/

HAPPY FRIDAY! 

Baby Got Back!

As expected, my body has gone through an enormous amount of changes over the last 26 weeks. It started with me ripping the back seam of a dress because my boobs had grown out of control! It then moved to my stomach as my little bundle of joy started to grow, and now, as I peer over my shoulder at the giant planet behind me, I realize another wonderful change in my ass! Josh isn't complaining of course, what more could he ask for? Baby's got back and rack now!

I was expecting my hips to expand, by stomach to protrude, and my boobs to grow, but I was not ready for all the other changes. Like pre-maternity shirts fitting tighter around my armpits and back because of my big breasts, pants fitting tighter around my thighs because of growing hips, and the newly discovered music video sized butt I now carry around. 

Everyone keeps telling me, "don't worry it will all go back to normal after the baby comes". Well let's hope so! In the mean time I am doing everything in my own power to keep this newly enlarged derriere of mine in check! Here is one of my most recent leg workouts that is sure to keep my booty, and thighs looking their best!

SQUATS: Feet should be shoulder width apart. As you squat make sure your knees do not fall in front of your ankles and keep your chest up. Squat to a 90 degree angle and rise to starting position. If it is too difficult to keep the proper positioning while holding a bar or weights, then complete this exercise without weight. Repeat 3 sets of 15 reps.

 

Squeeze your butt and make sure your heels stay flat on the ground.

STEP UP WITH WEIGHTS:  These can be done using a step bench, stable chair, or even your stairs, if you are doing these at home. Holding a weight plate or dumbbell in each hand, place one foot in the middle of the bench. Placing all the weight on your foot resting on the bench, step up and bring your back leg to a 90 degree angle in front. Step back down, but place only the toes of your back foot on the floor and repeat the step up on the same leg. Repeat 10x on one leg and then switch and repeat on the opposite leg. Try for 3 sets of 10 on each side. 

 

WALL SITS:  Align knees so that they are in a straight line with your ankles and lower your rear until your knees are at 90 degree angle and squeeze your rear. If you feel you are in fairly good shape try to hold for a full minute. If that seems too difficult than hold for 30 seconds.  Repeat 3 times.

I'm going to call myself out here. My feet should be a little farther back so that my ankles and knees are aligned.

  WALKING LUNGES: Holding a dumbbell or weight plate in each hand lung with your right leg forward, and then bring your left forward into a lung. Your knees should NEVER touch the ground. Make sure your chest stays up and your front knee does not move over your front toe. Complete 3 sets of 20 lunges.

notice both legs are at a 90 degree angle.

HAMSTRING AND GLUTES WITH RESISTANCE BANDS: 

This exercise really works your buttocks but it gets your hamstrings as well. Position your self on all fours with the middle of resistance band positioned in the middle of your foot and the handles of resistance band in your hands. Slowly extend your leg back and up slightly. Repeat 3 sets of 15 reps on each leg.

My most recent craving has been pimento cheese! While browsing through my sister's Pinterest page a few weeks ago  I found this skinny pimento cheese recipe from http://www.theskinnyfork.com/blog/2013/3/11/skinny-pimento-cheese  and decided to give it a whirl. YUM!! Super easy and super delicious! Pair with low-fat wheat thins, a piece of whole wheat toast, or celery sticks and you have a great snack!

Ingredients:

4 oz of sharp cheddar, shredded
4 oz of fat free cheddar,shredded
1 chive, diced
3 oz of fat free cream cheese
1/4 cup plain fat free greek yogurt
4 oz jar of pimentos, drained
1/2 tsp lemon juice
1/2 tsp Worcestershire
1/8 tsp cayenne
salt and pepper to taste

Method:
Mix all ingredients together in a medium sized bowl and chill in an air tight container until ready to serve.

*****Side Notes*****
I don't like using fat free cheese because it tastes horrible and has a TON of chemicals and preservatives in it. I used 1 -8 oz block of sharp cheddar instead and shredded it in my food processor. I followed the recipe minus the salt, and next time I might omit the cream cheese and just add a little more greek yogurt. I don't feel the cream cheese added much to the recipe and again I don't like all the chemicals in the fat free cream cheese.

WORK HARD BEFORE YOU PLAY HARD THIS WEEKEND! 

HAPPY FRIDAY!