Friday, January 31, 2014

BBQ Turkey Burger with Red Pepper and Onion

This recipe was inspired by the following:


What can I do with these vegetables and ground turkey...My typical go-to would be a lighter lasagna... but it was already night time, lasagna needs time to set and truthfully was more work than what I was up for after a busy day with McKinley. I have some whole wheat buns in the fridge... let's make a cheeseburger!

But not just any cheeseburger...let's make that ground turkey a little more interesting with some sauteed vegetables and BBQ Sauce. Thus...

The BBQ Turkey Burger with Red Pepper and Onion was born!

So I pulled out my ground turkey, seasoned it with a little bit of this:

and found my inspiration! You can use simple salt and pepper too, the BBQ Sauce really carries the flavor well either way.
This is a great alternative to the traditional, less-healthy cheeseburger!
Serves 4

1 lb all-natural lean ground turkey (85/15 or 93/7)
1 cup sliced red bell pepper
1 cup sliced white onion
4 slices reduced-fat provolone cheese
1 cup fresh spinach leaves
2 tbsp Pepper Palace Pineapple Chipotle Rub (Optional)
4 tbsp Sweet Baby Ray's Chipotle Honey BBQ Sauce
Dash salt & pepper
2 tbsps evoo

1. Season Turkey Burger with Pineapple Chipotle Rub (Or Salt & Pepper)
2. Heat a sautee pan to medium-high. Add evoo. Season Bell Pepper and Onion with salt and pepper, and sautee until tender, about 5-7 minutes.  Set aside.

3. Turn the pan down to medium heat, add your second tsp of evoo and place your burger patties. Cook to desired level of doneness (we usually cook our Turkey Burgers to medium-well).
4. When burgers are nearly done, while still on the pan place your onions and peppers and top with one slice of provolone to melt.
5. Place bbq sauce on the top side of the whole wheat bun. Divide spinach up between servings.


6. Add burger and remaining toppings.
Enjoy!

Wednesday, January 29, 2014

Sweet Potato Pumpkin Pie Baby Food Recipe


I love this recipe. It's a great way for McKinley to eat the gentle protein and nutrients of Quinoa along with some of her other favorite foods high in nutrients. Combined it tastes like dessert and it's super healthy!
1 cup prepared Beach Nut Oat & Quinoa baby cereal
1 cup pumpkin puree
1 sweet potato, washed and peeled
1 tsp pumpkin pie spice
1 tsp cinnamon
1 tsp extra virgin olive oil
Boil sweet potato on medium high heat for 20 -25 minutes or until soft.
Mix with pumpkin, cereal, evoo and spices in blender
Evenly divide into ice cube trays to freeze for future servings

Tuesday, January 28, 2014

Whole Wheat Banana Panackes

McKinley has been going through a picky toddler/teething phase lately, so I've had to pull some tricks out of my hat. She loves her carbs - of course, who doesn't? So this recipe is a sure thing!



Whole Wheat Banana Pancakes
Yields around 12 pancakes

2 c whole wheat flour
2 tsp baking powder
1 tsp baking soda
1 tsp vanilla
1 tbsp honey
2 eggs
1 3/4 cups coconut milk
1 ripe banana
1 tsp cinnamon
2 tbsps EVOO

1. Mix dry ingredients in a medium mixing bowl.
2. In a separate small bowl mix honey and milk.
3. Combine wet and dry ingredients, fold in mashed up banana and cinnamon.

Tip: If you separate the egg white from the yolk and mix the white to fluffy then blend it all together it makes the pancake really nice and light!

Spread 1 tbsp evoo on your pan and heat to medium. Pancakes tend to cook fast so I don't turn the heat up any more than medium.
Pour out 1/4 cup of the pancake mixture per pancake.

Spray the pan again when you are half way through.
Enjoy!


Have any leftover bananas? 

Cut them up, spread a little peanut butter, and stick them in the freezer. This has become one of McKinley's favorite healthy snacks!



For more healthy snacks, click here.

Healthier Banana Bread

It's a baking kind of day today. So I pulled out my book of favorites in search of something to fulfill my sweet tooth but that McKinley could sink her "teeth" into as well..

And up came one of my favorites - banana bread! This recipe is filled with gobs of healhthful components and is melt in your mouth delicious. So we set to work. 

Ingredients: 
2 eggs (or egg substitute)
1/2 cup honey
3/4 cup applesauce
1 tsp vanilla extract
1 1/2 cup whole wheat flour
1/2 tsp salt
3/4 tsp baking soda
1 tsp baking powder
1/4 tsp cinnamon
3 ripe bananas
1 cup almond slivers (optional)
1/8 cup ground flax seed
1/8 cup wheat germ

1. Preheat oven to 350 degrees
2. In a large mixing bowl add the eggs, honey, apple sauce, vanilla extract, and stir until all ingredients have been well combined. 
3. Add whole wheat flour, salt, baking soda, and baking powder. 
4. One at a time beat in the bananas and fold in the almonds, flax and wheat germ. 
5. Grease a 9x5 baking loaf pan and pour in the batter. Bake for 40-45 minutes.

My assistant waiting impatiently... :)


Let cool 10-15 minutes before serving. Enjoy!




Sunday, January 26, 2014

Fitness for the new Mom!

I put this piece together for 417 Magazine and thought I'd share! I hope it is helpful.  More like minded posts to follow.

As a new Mom, each day is a challenge to stay fit and healthy. Having been a Division 1 collegiate swimmer, I never imagined I would be more tired than when I was doing two-a-days on top of a full load of classes; but there is nothing like the fatigue that comes with having a newborn baby. From being up-all-night, to carrying around the little 7-pound weight all day, your body takes on a whole new role: vehicle to survival.  By starting slow and building up a little each day, my daughter, McKinley, has helped me get in the best shape of my life.
Since my doctor recommended no intense physical activity for 6-8 weeks after delivery, I made my focus the good eating habits I had developed when I was pregnant, just slightly less strict (I made sure to grab a cup of coffee as soon as I could get my hands on it). I started making more of my own foods using natural substitutes, such as honey for sugar and applesauce for oil, and eating protein-rich grains like Quinoa. By making the right choices with food I noticed already I had more energy, and I needed every bit of it with the lack of sleep I was experiencing.
Before I knew it, two months had passed and I was ready to get back to exercise. The gym I belong to does not allow children under 12 weeks of age in the daycare, so I had to get creative and start small to be sure I did not hurt myself. I decided to do something I had only read about before: workout with McKinley.
I started by doing 20 minutes a day of a variety of exercises that incorporated McKinley, including: 


baby chest press



baby shoulder press



frog jumps

baby in and out abs

baby squats


Push Up Kisses

I did ten repetitions of each exercise, three times. Start off with these and listen to your body - it will tell you how much you can do. As the exercises become easier, start adding more repetitions.Whether you are a fitness fanatic or you’re turning over a new leaf since delivering your beautiful bundle, be patient, getting back in to shape takes time. 
Once I felt like I could handle the baby-and-me exercises I added in walking. Pushing a stroller up and down the hills of the Ozarks is a challenge.I added a half mile walk to my routine after my workout with McKinley every day and built up to doing it five days a week. It took time, but McKinley is now 11 months and I am up to running five miles, my best yet.
If you don't have a place to walk near you, or you're managing a house of 3+ kids, try doing a few sets of lunges across the living room while baby naps with a set of jumping jacks in between. This is another moderate cardio exercise and it works similar muscles. 
Every day is not a ground breaking workout, but if I make an effort to get to the gym and improve myself I consider it a successful day; and I am happy knowing McKinley is getting out and socializing with the other children in the nursery now that she is old enough. It is important as a Mom to do something that makes you feel good about yourself. Whether you were a former athlete or you are turning over a new leaf, your health is just as important as the health of your child and the best way to teach our children to be fit, healthy and confident is by showing them ourselves.

(We High Five one another after each workout for a job well done!)

I will continue to post additional workout recommendations and videos in the future!

Looking Left

I know I have spoken of reflux on this blog; that has been our biggest contender in the fight to raise McKinley, but the reflux she encountered during my pregnancy had lead to another complication in her life.

When McKinley was two months old she was diagnosed with torticollis caused by reflux she had in the womb.  As a new parent with a baby battling reflux on top of a milk protein allergy and colic, having another affliction to add to her list was stressful to say the least.


What I discovered, however, is that torticollis is actually fairly common in babies anymore. Wikipedia describes torticollis as “...a fixed or dynamic tilt, rotation or flexion of the head and/or neck.” In McKinley's case, she held her head against her left shoulder and always looked right.


So what was my job then? To stretch it out.

We started doing physical therapy at our hospital once a week. During therapy we learned various stretches to do at home. We stretched every day, ten times a day. I considered posting photos of our stretches as a guide for other moms dealing with torticollis, but it is really important to have a physical therapy instruct you and follow your child's progress.

Tummy time, as many mothers are familiar with, is a big part of an infant's development towards crawling and eventually walking.  Due to McKinley's torticollis, tummy time was like the kiss of death. The first few weeks we tried it she screamed in frustration and pain. It took nearly two months to get McKinley comfortable doing tummy time and now, after 9 months of therapy, she not only mastered tummy time but crawls like a monster all of the house, head in place, and is on her way to walking.


Surviving baby reflux



When McKinley was born it was the most incredible, surreal moment of our lives. After 9 months of pregnancy and 17 hours of labor she was finally here: 7 pounds, 2 ounces and 20 inches of teeny tiny beautiful perfection.

We had done everything by the book to prepare for McKinley. I had made a very conscious effort to eat healthy while I was pregnant and put on an appropriate amount of weight as well as exercise according to what my body allowed. Mike and I read the baby books to help emotionally prepare ourselves and even watched a very interested DVD on childbirth (interesting...). We had her room all set. The crib with the cute pink sheets, the pack 'n play for when we went to visit Grandma and Grandpa, the co-sleeper for the first few months to sleep by my side.  What we didn't have were instructions for how to help a sick baby.

When we were in the hospital McKinley was handed to me crying like a normal, healthy baby. We did skin to skin and attempted breast feeding which she took to pretty well at first. The nurses then took McKinley for the first round of tests and checks to make sure all was clear.

Mike and I relaxed and reveled in our new role as parents. We were so blessed to have a baby with 10 fingers and toes, fully developed organs, and a beautiful little face that could melt your heart. We were happy.

When she was brought back to us an hour later she was peacefully sleeping. We just watched her in awe. When she woke up I tried breast feeding again and as a first time Mom I had my challenges with it but she managed to latch on enough. The nurses came back another hour later to do her hearing check. We handed her over, sad to see her go but glad for a few moments of rest.

It wasn't until that evening that we were first introduced to the challenges we would face for the next year. This wasn't our beautiful little baby peacefully sleeping by our side. This was a someone else. This was screaming nonstop for hours on end. This was refusing to eat and never being satisfied. The nurses at one point refused to keep McKinley in the nursery because they couldn't calm her.

We spent the next several months in our version of Hell. McKinley screamed endlessly and as a mother I've discovered few things are worse than being powerless against your child's misery. Mike used the majority of his vacation for the year to stay home to help me since our families were both in different states. We were in this together. We were in this alone. We were in Hell.

At one point after about 2 weeks of being home McKinely absolutely refused to breast feed. Defeated and depressed, I resorted to formula, discovering later on that McKinley had a powerful milk protein allergy.  This lead us to trying out various formals and we landed on Nutramigen, one of the most expensive formulas on the market. Mike and I sighed in exhausted relief believing we had found the source of the problem. The endless days and nights of screaming would surely be over.

We were wrong.

Although McKinley had improved in some areas, she was still unhappy and not gaining much weight. We started noticing she was lying in a pool of her own drool any time she was on her back. We took this news to her doctor when she was about 2 months old who diagnosed her colic. But Mike and I didn't rest. We had read about colic and this didn't seem right. She wasn't crying for a few hours each day, or even half of the day. McKinley was screaming all day and all night until she exhausted herself into sleep for a few hours. So we sought additional help.

I took McKinley to another nearby hospital for a second opinion. This doctor agreed that something else was wrong. She had a number of tests ordered and what happened next will remain one of the hardest experiences of my life. I held my 8 week old daughter down on a hospital bed while two lab techs took her blood, for over an hour.  Since McKinley was only 8 pounds at the time it took every ounce of blood they could squeeze out of her in order to fulfill all the test tubes. We both went home in tears that day. I rocked McKinley back at the house as she slept and continued to cry.

After waiting a week (which felt like decades) for the test results, we were relieved once again to find there were no abnormalities in her blood. This doctor as well diagnosed McKinley as colic.

But that was not enough.

Frustrated and beyond tired, Mike and I took McKinley back to the our first doctor to argue our case once again. This time, she had an answer. McKinley had reflux.

Silent reflux. This reflux doesn't smack you in the face like a normal reflux might. She wasn't projectile vomiting or spitting up regularly. Her reflux was hidden. It would sneak up into her throat, sit there and burn. Hard to detect, and horrible for McKinley.

The next morning we were in St. Louis, a four hour drive from our hometown, to see a gastroenterologist specializing in children. This doctor would be our saving grace. After examining McKinley and doing several tests and trying out everything from zantac to prevacid, we landed on Nexium, a $100 per month prescription which entailed mixing a 5ml packet of granules with water and distributing it into McKinley's mouth with a syringe every morning and evening, disallowing food for 30 minutes before and 30 minutes after  to let the medicine set in.

After about a month on the Nexium, McKinley started to do better. She was eating more, sleeping better, and gaining weight. She was still a fussy baby and the colic wouldn't wear off until close to five months of age, but the endless screaming in writhing pain was over. Mike and I could breathe again.

Nothing prepares you for a baby with health issues. We thank God every day McKinley's issues will go away in time. She doesn't have any lifelong devastating physical or mental debilitation. I pray for the mothers and fathers dealing with worse, because this was our version of Hell. A sick baby who can't explain their pain and what is wrong...  as a mother, I can't explain how difficult it is to feel so helpless. To those moms out there now dealing with reflux, I empathize and sympathize with every ounce of what you are going through right now. A child who screams day in and day out without rest. We survived our Hell and McKinley is thriving now at 11 months of age. She was colic on top of her reflux, which made it all the more difficult, but that has since passed. She is on nexium for what we hope to be the last month of her life. She smiles every day now and is excited to greet the day. And so are we.

Below are a few helpful tips that we came across to keep McKinley happy:
1. Sit her up when she eats to keep the food down - gravity is your friend
2. Baths were the best place for McKinley. They still are! It helped calm her tummy and relax her.
3. Happy Bellies Brown Rice with DHA and Probiotics - this was the only rice that settled well. We used it to thicken her formula so it wouldn't come back up so easily.
4. Talk to other Moms. This was probably the best thing for me. Other Moms who have been in similar situations can help! If nothing else they can give you something to relate to and remind you that you ARE NOT A BAD MOTHER. Being a parent is the most challenging job out there. Anyone who wants to argue with me, just try :)
5. Take breaks. If you have help available, rely on them. Since we didn't, we gave one another breaks. I took a nap when Mike came home, and we would take turns depending on who was more desperate.
6. A vibrating bouncy chair. This was the only apparatus she liked to be in while awake.
7. A Rock 'N Play Sleeper. She never slept in her cosleeper. The incline of the Rock 'N Play helped combat her reflux.
8. Stay strong, it does pass. At 11 months old we can finally tell she is getting past it. We are sticking with the nexium through the end of the month when we see her G.I. and by then she will give us a less potent prescription to help ease McKinley off of it. 


We're back! And we have a baby!

Hello blog fans we're back! We took a bit of a hiatus when we decided we were going to try to get pregnant with our first baby and May of 2012...we did!

Christmas 2012, 7 months pregnant with McKinley

Pregnany was an amazing experience and a challenge to say the least. Mike and I have always considered ourselves a health minded couple, but nothing makes you analye your life like having a baby. I scoured the bookshelves for reading material on exercise to do while pregnant (having been a division 1 college swimmer, exercise was always a priority in my life and I wanted to be sure to go about it the right way for this baby) and the right foods to eat and not to eat. 
I focused on a vegetable, fruit and protein-rich diet. I made sure to eat a healthy breakfast every morning - something I did not make an effort to do before pregnancy, and stay away from too much sugar. I began baking more of my own pastries and snacks and started incorporating natural substitues. A great resources to find healthy baking substitutions can be found here: 


One of my favorite recipes was this healthier banana nut bread



I could eat an entire loaf in one sitting if I let myself.

Mmm...and filled with so much good stuff! I discovered by eating the better items, I didn't have to worry about calories like I had been before, because these foods were feuling my body and satisfying my hunger in a whole new way! Eating natural, protein-rich foods was helping me get in the best shape I had ever been in. 

With as healthy as I was trying to eat, this is not to say the pregnancy cravings monster didn't hit me a few times, especially in the last trimester. Oreos and pizza found their way in my kitchen more times than I care to admit, but for the majority of the time I stuck to my guidelines of good, healthful foods that would help my baby grow.

Aside from a few nose bleeds, a very straining work environment, and a heck of a lot of braxton hicks, I had a pretty fantastic pregnancy. I worked out throughout the majority of my pregnancy - giving in only in the last month when my braxton hicks took over if I did anything too strenuous. I ran 4-5 times a  week during my first trimester and moved on to the eliptical for the second trimester, continually doing light weight lifting throughout to try to avoid the sagging everyone talks about!

By my third trimester I had succomed to walking the dogs a mile a day, just to keep myself busy, but I was still working between 8-12 hour days as a publicist for the entertainment company I was employed with, so I was getting more than my fill of activity at this point. 

Then, after 39.5 weeks, a total of 23 pounds gained, and 17 brutal hours of labor...

 I gave birth to a beautiful, healthy 7 lb 2 oz baby girl, McKinley.