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!

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

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.

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:)

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

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!

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