None of us have hours to waste in the kitchen, so I thought I’d share an easy way for you to make a healthy and delicious dinner to fuel your family and have left-overs for lunches during the week!
Roasting a whole chicken dinner-
Ingredients:
-1 whole organic, hormone free chicken
-1 bundle of fresh organic beats
-1 bag of organic carrots
-organic and minimally processed coconut oil
-1-2 tablespoons ground: rosemary, tyme, parsley and cinnamon
-sea salt

First preheat oven to 375 degrees. Rinse defrosted chicken and pat dry. Place in roasting pan. Rub coconut oil over entire chicken. Then mix all spices to together except cinnamon! (rosemary, tyme, parsley, salt). Sprinkle all over.
Place in oven bake for about 55 minutes or until internal temp reaches 155/165 degrees.
After adding chicken to oven, grab another baking sheet and chop up beets and carrots into quarter slices and place on baking sheet. Coat with coconut oil, salt and cinnamon. Place in same oven with chicken for about 45-55 minutes. This cooks faster than chicken so both should finish at same time!

Yumm! This was a decadent breakfast today and took 2 minutes… Here’s how:
1.prep ahead. With a new baby I make a batch of these one day and have them all week long for a quick protein snack or breakfast
2. Use protein powder on hand. I use chocolate shakeology because it’s more than just protein and flavors it amazingly. chocolate shakeology
3. Top pancakes with raw almond butter and shaved coconut for the good fat a woman needs to keep her hormone levels regular. Plus cinnamon for digestion.

What a fabulous start. I eat this while sipping coffee with almond milk and cinnamon!

Sleep and Muscle Growth

Your mission: to add bulk, or form some well-defined curves. The prescription: get some sleep!

Crazy as it sounds, that’s the advice you’ll get from bodybuilders, trainers, professional coaches, and fitness experts in general. The fact is your body can only heal, repair, and grow during deep sleep.

You can be doing the right things—perfectly portioning out your food, doing hardcore lifting that pushes you to the edge—but all that effort will be negated without enough recovery.

1. You can’t cheat on sleep. We know sleep is essential to life, just like eating and breathing. But there are many theories as to exactly why we sleep, with no one clear answer.
2. One is that sleep “restores” what our bodies lose while we’re awake. And recent findings actually support this theory, showing that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and the release of growth hormones, occur mostly, or as noted above, only during sleep.
3. Warning signs that you’re sleep-deprived. Have a sneaking suspicion you might not be getting the sleep you need? You’re not alone. An estimated 50 to 70 million people in the U.S. don’t get adequate sleep every night. Here are a few classic signs:
4. - Hitting the snooze button consistently on your alarm clock
5. - Yawning uncontrollably and at inappropriate times (e.g., workplace meetings, parent-teacher conferences)
6. - Feeling sluggish in the afternoon
7. - Getting drowsy while driving
8. - Having heavy eyelids and watery eyes
9. - Experiencing memory lapses
10. - Experiencing irritability and low energy
11. - Feeling excessive hungriness or a complete lack of appetite

1. Tips for catching quality z’s. Now that you know how important sleep is, don’t let it get away from you. Here are some handy tips to make the most of your rest time.

1. - From 4 to 6 hours before bedtime, avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
2. - Keep a regular sleep schedule. Go to bed at the same time every night. And wake up at the same time every morning. If you’re getting enough sleep, you’ll wake up automatically without an alarm clock.
3. - Get regular exercise. Physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.
4. - Have a relaxing bedtime routine that eases the transition between being awake and sleeping.
5. - Sleep primarily at night. Short naps are great for recharging and catching up on missed sleep, but too many naps, and naps that are too long, can interfere with your regular schedule.

1. Make the most of your workouts. Be honest with yourself. If you’re doing the work and the healthy eating plan and you’re still not seeing great results, it could be lack of sleep that’s holding back your progress. Remember, your body is an incredible machine. Give it a chance to recover and build for the jump-start you’ve been looking for.

http://www.teambeachbody.com/about/newsletters/-/nli/229#118431044

No one — not your doctor, midwife, or even your mother — can reliably predict how your labor will progress. Fortunately, there are a few exercises you can do now to help prepare your body for what’s to come.

Kegels

Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There’s even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor. You can do Kegels anywhere — sitting at your computer, watching TV, even standing in line at the supermarket. Here’s how: Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom. Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic tilt or angry cat

This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor. Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows. As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back. Relax your back into a neutral position as you breathe out. Repeat at your own pace, following the rhythm of your breath.

Squat

It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis. Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support. Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance — most of your weight should be toward your heels. Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

Tailor or Cobbler Pose

This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back. Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you). Gently press your knees down and away from each other, but don’t force them. Stay in this position for as long as you’re comfortable. Remember to start slowly and work at your own level for each exercise.

Ever think to spice up your fruit???
Try this idea from my neighbors SD Blenders:
Chop fresh- mango, cantaloupe, pineapple,watermelon, oranges, coconut or whatever you have of these for fruit..
VEG it- ADD cucumber & jicama!

Then dress with a spicy drizzle of chili powder, cayenne, or hot sauce mix.

Not only will this rev up you metabolism to burn fat, but you will save on added sugars by adding in the veggies that compliment the dish so well!

Enjoy:)

This post is inspired by my love for food during my pregnancy… Now 25 weeks and the count down begins!
So I love food and enjoy it more than ever right now, BUT still want to feel good about the choices im making for my body and baby. So here is something quick and oh so good for you:
-Ezekiel tortilla
Spread on fresh avocado or hummus and sprinkle with fresh cilantro if you have it.
Add rinsed and drained black beans, reduced fat trader joes feta, roasted chicken or lunch meat(whatever you have) bell pepper, cherry tomatoes and pickles(optional;)
This is basically what I had on hand, customize it with what you like or have. BIG IDEA: having a carb lunch can be good for you with the right choices. Ezekiel bread or tortillas are amazing replacements for other breads loaded with gluten, allergens and artificial additives. plus protein!
Fresh: use spreads like avocado instead of mayo for it. Get your good omega fats that your body needs. It will make you feel fuller and much more satisfied.
For the love of food… That is all for now:)
I’m making chicken tortilla soup tonight and will give you that recipe too. My baby is kicking me now excited for our next food adventure

This past Sunday we did a great class at BMH Deli that was vegetarian and protein inspired… fresh produce, gluten-free and delicious.  I love doing this cooking classes because it helps to inspire my recipe collection and reminds me how little time fresh and healthy cooking can take! We only baked one recipe out of this 3 course meal:) enjoy a insanely guilt free appetizer (fancy, but on so simple), vegetarian protein wrap and chocolate peanut butter balls made protein style!

Enjoy our creations from Sunday…

Party Appetizer: Zucchini Bites

Ingredients:

-Zucchini and yellow squash (5-10)

-Feta cheese (6-8 Ounce crumbled and reduced fat TJ)

-Parmesan (shredded for topping)

-Cherry tomatoes or small roman tomatoes

-Fresh basil, chopped (or dry) about 10 leaves

-Salt & pepper to taste

Directions: Slice squash into 3/4 inch slices and spoon out center with small teaspoon scooper, leave bottom in tact. Add feta cheese to middle of squash.

Slice tomatoes in thin slices to place over the top of that.  Mix parmesan, basil (small chopped), and any left over feta together. Add over the top of the tomatoes and sprinkle with salt and pepper Bake at 400 Degrees for 5-10 minutes or until cheese is melted.

***This one is my favorite: I have made it for our “Girls night Bunco” group and everyone LOVED it. It’s flavorful, light and the kin of appetizer you want to fill up on! I had one of our girl friends made this for her friend who is a chef at 1500 Ocean (restaurant at the Hotel Del) and he loved it so much he is trying to add it to their menu! Talk about you gotta try this… or make it to impress some friends They will never know how easy it is!

Turbo Avocado Wraps

Ingredients: 
3 avocados, peeled, pitted, and, mashed. 
 ¼ cup red onion, 
¼ tsp. garlic salt,  
¾ cup cilantro, chopped
 1 Roma tomato, diced. 
12: 6”inch whole-grain tortillas. 
Hot sauce (optional)
3 cups cooked black beans. ¾ cup crumbled feta cheese.

Directions: 
Combine avocados, onion, garlic salt, and cilantro. Spread avocado mixture over tortillas. Top with cilantro and diced tomato. Add hot sauce, black beans, and/or cheese if desired. Roll up and serve.

Nutritional Information per serving: 
 Calories: 365 
Protein: 8g 
Carbs: 48g 
Total Fat: 16 g 
Fiber: 9 g

***All ingredients are fresh, organic and gluten-free. I love these Ezekiel sprouted grain tortillas because they are packed with protein, are all natural and super filling for a quick lunch. Ezekiel also does my favorite breads… the only ingredients I trust!

No Bake Chocolate Peanut Butter Protein Balls

(The very healthy version of a no-bake PB Chocolate cookie)

INGREDIENTS:

10-12 Tablespoons Natural Peanut butter (w/flax seeds is the best!)

½ Cup Shakeology Protein Powder (Packed with nutrients/protein)

3 Tablespoons Raw Honey

½ Cup Quick Oats

***Um okay, if you love sweets and need a treat to fill you up with the cook stuff… like protein, not processed sugar, TRY THIS. I made these little balls in less than 5 minutes and froze them before enjoying.  You can order Shakeology here: http://www.fitwithjenny.com/nutrition.php

Here you will discover why I love this protein powder, and now love it even more because I can eat it too

ENJOY x0 Jenny ps. Above is my belly at 6 months

This is a follow-up to my post last week about my personal choice to workout during pregnancy. Here are some interesting facts and tips to help you during yours… whether you are pregnant now or plan to be in the future:

I also have attached a video I made to help you at home!

VIDEO PRENATAL YOGA: CLICK HERE to watch it http://youtu.be/SntyTugAudk

(Join us for Prenatal Yoga for a live workout!)

First I will start by saying… the concept of pregnancy as an illness, and an image of the pregnant woman as a delicate creature too frail to climb a flight of stairs or carry a bag of groceries, are far outdated. Moderate activity (30 minutes minimum daily) is now considered not only safe, but also extremely beneficial for most expectant mothers AND babies. In fact, recent studies show that even vigorous exercise appears safe- and does NOT increase the risk of preterm labor. Trust me I asked my DR. Her simple advice was if you feel light headed and your heart rate is too high, take it easy and modify (avoid stopping completely, the body needs to recover).

Your practitioners okay is most essential before you go for a jog or join my spin class even when you feel terrific! Pregnant women in the high-risk category may need to curb exercise or eliminate completely. BUT if you are among the most with a “normal” pregnancy… read on

Benefits/variation of exercise:

-Women who don;t get any exercise during pregnancy become progressively less fit as the months pass by and become heavier and heavier. A good exercise program can counteract this trend toward decreasing fitness.

-Gives you more energy

-Helps you feel better both physically and mentally

-improve your sleeping (dont avoid exercise before bedtime)

strengthen muscles and increase endurance

-helps you handle the imbalance of enlarged abdomen, reduce back aches, constipation, bloating, and swelling (hand and feet for ex) and helps you get back into shape sooner (muscle memory!)

strengthening your body will also help you cope with labor and delivery.

USEFUL EXERCISE INCLUDES:

1. Aerobics: Rhythmic, repetitive activities strenuous enough to demand increased oxygen flow to muscles, but not too strenuous to demand excess supply. Walking, jogging, bicycling, fitness classes: zumba, cardio kickboxing, total body or even bootcamps! and or swimming. This stimulates the heart and lungs as well as muscle joint activity, producing beneficial over-all body changes including increase in ability to process and utilize oxygen (huge plus for you and baby). It improves circulation, enhancing transport of nutrients and oxygen to fetus while decreasing risk of varicose veins, hemorrhoids, and fluid retention. Plus promotes a feeling of well-being and confidence, while heightening your ability to cope with physical and emotional challenges of childbearing.

2. Calisthenics. Rhythmic, light gymnastic movements to tone and develop muscle while improving posture.

3. Weight Training. Increases muscle tone. Avoid heavy lifting (over 25lbs). Use lighter weight and higher repititions for toning.

4. Water workouts

5. YOGA. Join us for prenatal yoga! Tuesdays 430pm Yogas emphasis on breathing, relaxation, posture, and body awareness makes it a perfect choice!

Check out our live class and this video I have created to learn more and get your body into baby shape

Hope this was useful!

I discovered this make-over on apple pie in my inbox… so if you have a sweet tooth like I have had during my pregnancy, BITE ON THIS:

Serving Size: 1 slice (1/8th of pie)
Calories: 159
Fat: 3g
Sodium: 167mg
Carbs: 37g
Fiber: 5.5g
Sugars: 23g
Protein: 1g

Versus our orginal favorite:

Serving Size: 1 slice
Calories: 450
Fat: 20g
Sodium: 480mg
Carbs: 64g
Fiber: 2.5g
Sugars: 28g
Protein: 3g

Here’s the secret:

Ingredients:
Crust
1 cup Fiber One Original bran cereal


2 sheets (8 crackers) low-fat honey graham crackers, broken into pieces


3 tbsp. granulated white sugar

1/4 tsp. cinnamon

1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)

Filling
6 – 8 Fuji apples (enough to yield 8 cups once sliced)
1/4 cup brown sugar (not packed)
2 tbsp. cornstarch
1 tbsp. plus 1 tsp. granulated white sugar

2 tsp. cinnamon
2 tsp. lemon juice
1/2 tsp. vanilla extract
1/4 tsp. salt
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 350 degrees. Spray a deep-dish pie pan with nonstick spray and set aside.

To make the crust, place cereal and graham cracker pieces in a blender or food processor, and grind to a breadcrumb-like consistency. Transfer to a medium bowl. Add white sugar and cinnamon, mix well, and set aside. 


In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave for 15 seconds, or until just melted. Add to the medium bowl and stir contents until thoroughly mixed. Evenly distribute crust mixture along the bottom of the pie pan. Using your hands or a flat utensil, firmly press mixture into the edges and up along the sides of the pan to form the crust.




Bake crust in the oven for 10 minutes. Set aside to cool.

Set oven to 375 degrees. Peel, core, and thinly slice 8 cups’ worth of apples. Set aside.

In a large nonstick pot on the stove, combine all ingredients for the filling except apples and optional topping. Add 1 1/2 cups cold water and mix until ingredients have dissolved. Add apples and stir. Bring to medium-high heat and, stirring frequently, cook until liquid has thickened and apples have softened, 12 – 15 minutes.

Carefully transfer filling to the crust in the pan, and smooth out the surface with the back of a spoon. Bake in the oven until apples are very tender, 20 – 25 minutes.

Allow pie to cool and set completely. Cut into 8 slices and, if you like, top each serving with a generous squirt of Reddi-wip. Enjoy!

-I subscribed to hungry girl and get daily emails with ways to still eat as a “Hungry Girl”. Some are great, and the ideas I have gotten from them is worth it.

www.hungrygirl.com

Today in my core class i had a client ask “when will you stop working out”… And because I’m 21 weeks pregnant I guess most people think there is a pregnancy threshold against all women for when they must stop. At first, I didn’t know how to respond because I have never asked myself that question. My initial plan was always to teach fitness classes until I’m due- I had never really considered the desire to stop, or for some the need to stop.
I responded with “until I’m due because it makes me feel sane to still have my fitness”… Really thinking what a crazy question. I give up good wine, nights out and change my priorities from being a self diagnosed workaholic and now you want me to give up my passion, my health? Not a chance.
For me, being pregnant and working out goes hand in hand. Past stigmas may say otherwise…”stop by this date, do only yoga, be extra careful or don’t work out at all”…
From first hand experience I can say working out through this journey, even having to throw up during a spin class, has saved me. I feel myself, I feel empowered to be who I was am who I am. I pass these healthy endorphins on to my baby… And if she’s like me she needs them:) I honor and listen to my body but don’t excuse myself from staying active by pulling the “I’m tired” card… Chances are your tired because your not active! I will be strong for birth and my little Jillian will come out using the endurance I gave her during our workouts to be healthy.
It makes me feel as if I’m ingraining her with the healthy gene all kids should develop…. Be active to be happy and healthy. Maybe I am, maybe it doesn’t make a difference. For me it does… But to all you moms and future moms out there, workout because you want to… Gain the same benefits from working out you did before. Feel accomplished for rewarding your body and baby with a healthy sweat. Fear nothing and think positively..
More importantly be you and “do you!”