Toddler-Friendly Whole Wheat Banana Waffles

WHOLE WHEAT BANANA WAFFLES 

                               NO SUGAR!
                                  NO OIL!
                                           NO BUTTER!

These waffles are a-ma-zing!

 Not only does McKinley gobble them up...

but they are one of my favorite breakfast foods, too. They have no sugar, no oil and no butter and yet, they are so sweet and fluffy you almost won't believe it. You can even throw in a dash of ground flax seed or wheat germ for added nutrients, but for the basic healthy goodness, here is the recipe:

Prep Time: 15 Minutes
Cook Time: 5 Minutes
Total: 20 Minutes

Makes: 8 Waffles

Ingredients:
2 Ripe Bananas, mashed
1 Large Egg
2 tsp Baking Powder
1/2 tsp Cinnamon
1 tbsp pure maple syrup
1/4 tsp Nutmeg
1/4 tsp salt
1/2 tsp Vanilla
1/2 Cup Whole Wheat Flour
3/4 Cup All-Purpose Flour
2 tbsps All Natural Applesauce
1 Cup Milk

Toppings:
1 Banana, sliced
Pure Maple Syrup

Mix together the above ingredients well. Spray your waffle maker with nonstick spray. Pour about 1/4 cup size of batter into your waffle maker. Depending on the waffle maker it takes 3-5 minutes to cook. Top with banana slices and syrup and enjoy!

Warm Up with this Healthy Chicken Tortilla Soup

It is a cold day here in Indiana. This isn't uncommon for January many of you Midwesterners know. McKinley is very tired since she has been up teething a lot lately, so I am taking advantage of nap time and throwing on some soup for dinner! Nothing tastes better on a cold winter day than hot soup. Plus this saves Mike the trouble of standing out on the porch grilling later tonight, With baby #2 coming we will be preparing a lot of crock pot meals in the future since they also serve great as Freezer Meals!

CROCK POT CHICKEN TORTILLA SOUP
Cooking Time: 6 hours (4 hours on high)
Serves: 4-6

5-6 Chicken Thighs, fat trimmed off
1 16 OZ Jar Salsa
2 cans low sodium Yellow Corn
1 can low sodium Black Beans
3 cups low sodium Chicken Broth
2 tbsps diced fresh cilantro
dash salt and pepper
Juice of 1 Lime
2 cloves garlic, minced

Toppings:
1/4 cup shredded Monterrey Jack cheese
1 Avocado, chopped

Place chicken thighs on the bottom of your crock pot.
Pour salsa over the chicken.
Add remaining ingredients to the pot.

1 hour before serving shred your  chicken - the nice thing about these thighs is that they are so tender they basically shred themselves.

Serve with a sprinkling of shredded cheese and avocado!

9 Tips to Surviving Pregnancy with a Toddler

So, this has been my day...

I woke up after 3 hours of sleep - the NCAA Football Championships were last night and McKinley has been teething like a mad woman. I am tired just being alive right now in my second trimester, let alone going a night with next-to-no sleep. McKinley, my busy little darling, really doesn't suffer too much from lack of sleep, so she has been up and on the move while I have been crawling like a college student working on a 3-day hangover - not that I would know.

After clearing out the dead mouse in the garage (we have a family pooping in our dog's food bowls lately, so they must go - sorry animal lovers) busting the screen on my cell phone (NOOO),  getting McKinley into new pants after a blowout at the Y, and cleaning up this mess...

I decided to formulate a plan for days like these. I sat down with my computer, salad and muffin and began to think... I can't remember my own name half the time with this pregnancy brain, so having a set of guidelines will come in handy.

1. Have an outlet

For me, this is the gym. On weekday mornings McKinley and I wake up, eat breakfast, get dressed and head out to the gym. This gives me the opportunity to socialize with my other fit mom friends and do something good for my body for the day while McKinley burns off a little energy and plays with her friends.

2. Have a schedule

I cannot stress this enough! It has helped me and McKinley immensely, both before and during this pregnancy. McKinley is a very high-stimulus child. She doesn't nap much - maybe an hour a day - and before we got on a schedule we were both going crazy. She was up and down with her nap, her eating was sparse and frustrating, and she never seemed to get enough entertainment. Every day can't be as good as others, but with a schedule she knows when to expect meals, knows when her nap is and doesn't fight it, and is all- more content.

3. Play calming music

 I really like this one. It works wonders for me and McKinley loves having music on - it adds to her stimulation and is a much more positive source of sound than the television! Pandora Coffee House is my typical go-to. We play and sing, sometimes dance if there is a more up-beat song on, but more than anything it serves as a distraction for ME if McKinley is having a fussy day and I am getting caught up in my own head.

4. Have help on call

Mike, McKinley and I are three hours away from our closest family, so we understand how difficult it can be to have a helping hand when you need it. If I am having a really tough day I call a friend. They've all got kids, they know how it goes - and most of them have more than one so they know how hard it can be to have a busy toddler while pregnant. If you are new to your home and haven't made too many friends look up different Mom groups in the area and get out! There is nothing wrong with having a babysitter on standby once a week just to give yourself a day to get out either. The same goes if you are fortunate enough to have family nearby.

5. Take advantage of your community

Sometimes with toddlers, especially during the winter, it is easy to get stuck inside and flat out depressed. When Mike, McKinley and I moved here we made it a goal to really invest ourselves into this community. We sought out the popular parks, museums, attractions, you name it. Now if we are having a downer day or McKinley is just fed up with being at home and her friends aren't available for a play date, we head on down to the library or the museum and play for a couple hours.

6. Take time to relax

I know, this is so much harder than it sounds, but it is necessary. If you are anything like me you are doing and thinking 100 things at once.

What's for dinner? Where are McKinley's socks? Have the dogs been out recently? Is the laundry in the dryer or did I even manage to wash anything today? When is that assignment due?

AHH! When you can, whether it's nap time or when your doting husband comes home, take 30 minutes. Take a bath. Read a book. Watch Patti Stanger or Bravo. Whatever gets you out of your head and calm for a few minutes so you can return to crazy town and finish the day.

7. Remember your husband

I say this because I am oh so guilty of not doing this and I want to remind myself as often as I can to remember him. When you are pregnant it can be hard to remember how much you love your husband. We blame him for everything, take advantage of when he is there and forget that he, too needs breaks. So remember him and ease up on yourself. Realize you two are in this together and this will help you! You have a teammate - YOU ARE NOT ALONE! Go on a date together - once a month if you can. Get out and just love each other.

8. Communicate with your child

This can be a little harder for some than others depending on age, but nonetheless it is important for our babies to start to get a grasp of the situation. Tell them what Mommy is going through as your body changes. They will know something is up and although they may not understand all of it, they like that you are confiding in them and providing them with knowledge. McKinley is a sponge when it comes to new words, phrases, anything that involves her learning. We tell her there is a baby growing in Mommy's tummy. When I am tired she can often tell and says "Mommy night night?" And I say "Yes McKinley, Mommy is tired." I don't often get to nap (ha!) as a result but communicating helps her understand a little more each day.

9. Spend time together as a family

We remember how much we love our kids the most when we are proud of them. Get out together as a family. Whether it is a play date, a trip to see Grandma and Grandpa, a simple movie date with homemade popcorn in the living room: do something together that makes you all relax and smile and remember that you love each other; because in another handful of months it is just going to get busier!

This was a cool day in the park this week. McKinley was thrilled to go! It didn't last long due to the chill in the air, but we had a good time getting out of the house and enjoying the sunshine. Mike took the photos.

They're pretty amazing little people when it comes down to it. When we get caught up in everything we have going on, it is really hard to remember that. So take a step back, get organized, and remember to make time for yourself. You've got another one on the way after all.

SECOND TRIMESTER WORKOUT

Hello Baby Bump!

In the second trimester hopefully you have regained a little bit of your energy, you are sleeping a little better, feeling less nauseated, and ready to get up and move. In the second trimester I like to stay off of my back and do more moves in a standing or elevated position. Below is the second trimester workout with some adjusted moves, incorporating cardio throughout.

Similar to the first trimester workout, the moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times.

*Please modify depending on your physical state and doctor recommendations*

SECOND TRIMESTER WORKOUT - 45 minutes

WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Circles

SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets
10x Walking Squat Left with Curl - Holding your hand weights at waist height, squat in a standard position, rise, bring the right leg close to the left and complete a narrow squat. Step the left leg out for a standard squat, rise, and step the right leg close to the left for a narrow squat. Repeat the steps 10 times. Bicep Curl at the bottom of each squat.

10x Walking Squat Right with Curl
20x Alternating lunges with leg lift - Holding your weights, lunge forward to make a 90 degree angle between your legs, complete the lunge and raise the lunging leg to waist height, Repeat on the opposite leg.

SET 2: CHEST 
STANDING CHEST PRESS and FLIES; PUSH UPS
Repeat 3x  with :20 in between sets
25x Chest Press - hold your weights straight out from your chest, in a concise motion bring your weight toward your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.)

25x Chest Flies - holding your weights together forward with arms bent half way, open up your arms and bring your weights out to the side, keeping arms bent throughout the move. Return weights back to the front of your body in a smooth, concise motion (the full motion should be about 2 seconds down, 2 seconds up.)

10x PUSH UPS - Yes you can still do these! But if your belly is becoming a concern, switch to plank and hold for :30.


SET 3: BACK and SHOULDERS - moderate  weight
REPEAT 3x with :20 in between sets
20x Sumo Squat Press - Holding your weights at shoulder height and positioning your feet outside of shoulder width apart facing out, squat down to a 90 degree angle and raise back up. Upon your raise lift your weight to the ceiling. Bring the weight back down at the bottom of the squat.

20x Deadlift - With soft knees and arms straight, bend over and allow your weight to skim your legs, ending the move just below the knees, return to standing by skimming the the legs with the weights on the way back up.

20x Shoulder Shrugs - holding your weights straight down, lift your shoulders up to your ears, holding for a beat, and return back down.

SET 4: TRICEPS and FOREARMS - heavy weight and moderate weight
REPEAT 4x with :20 in between sets
20x Overhead Extension - with a heavy weight lifted above  your head, bend the elbows to bring the weight back behind your head and back up, emphasizing the triceps at the top of the move.
40x Twisting Punches - Holding your moderate weights in a guarded position, rotate the right arm across the body, with your core engaged. Repeat the move on the left. Emphasize the tricep with each punch.

SET 5: CORE - heavy weight
REPEAT 3x
Right Side Standing Oblique Crunches: Holding a heavy weight between your head and shoulder, Bring your elbow and knee together for an oblique crunch.

Left Side Standing Oblique Crunches
Good Mornings - With soft knees, hold your hands by year head and bend over to a 90 degree angle, then return to a standing position. This should be a slower-paced moved (4-5 seconds per repetition.)

BE SURE TO STRETCH AFTER EACH WORKOUT!

FIRST TRIMESTER PREGNANCY WORKOUT

Pregnancy is different for every woman, and for every woman every pregnancy is different. I can certainly attest to that. With McKinley I was so lucky. I didn't have any nausea, morning sickness, headaches...I was barely even tired and I worked 50+ hour weeks as a Publicist for a big event company. In fact, if I could go back, I would slap that girl and tell her to wake up and realize HOW LUCKY SHE WAS!

With Baby #2 in the first trimester I had nausea for two months; I got light headed it seemed every time I stood up; I had trouble sleeping and sometimes still do and I think it goes without saying I have been soooooo tired. That being said, working out more often than not gave me energy. Not to mention going to the gym and having childcare provided me the opportunity to take a shower during the day while McKinley played with her friends. Moms of toddlers understand just how precious this is!

This workout is designed to provide muscle fatigue, build strength and tone, and help provide you with energy for your day.

Now that I am in trimester two it has gotten a bit better! Since I have been on both sides of the spectrum for a challenging pregnancy I put together a handful of exercises to help get through that first trimester. Whether you are a fit fanatic or looking to just stay in shape throughout your pregnancy these moves are doable for the masses. I would also suggest adding 30  minutes of cardio - depending on what your doctor has recommended for you, 3-5 times a week. You can walk, jog, elliptical, swim, whatever you prefer.

The moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times. With some hand weights - you can easily pick up at Walmart for pretty cheap, these are quick and effective moves. I am a big fan of  doing combination moves to burn more calories and get more done in a shorter amount of time. We are busy Moms after all!

*Please modify depending on your physical state and doctor recommendations*

FIRST TRIMESTER WORKOUT - 45 minutes

WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Cirlces

SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets (if you are just starting out and are new to this type of exercise take longer between sets, :45) the transitions between moves should be quick!
20x Top Half Standard Squat - keep your range of motion small, these are meant to be easier
10x Full Range Squat and Curl - these should be a quick pace and full range of motion

10x Full Range Lunge on the Right Leg with Hammer Curl

10x Full Range Lunge on the Left Leg with Side Curl

SET 2: CHEST and ABS - moderate weight
On the floor or a mat, lay down flat with your knees bent at a 45 degree angle.
CHEST PRESS HIP RAISE
Repeat 6x  with :20 in between sets
25x Chest Press and Hip Raise - hold your weights straight up above your chest, in a concise motion bring your weight down to your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.) As you raise your weights back up, lift your hips up to the ceiling - this is a great mid-lower ab workout!

SET 3: BACK and SHOULDERS - light & moderate  weight
REPEAT 3x with :20 in between sets
20x Plank Shoulder Extension - In a plank position holding your light weights or using no weight at all, extend the right arm out forward and return back to the plank position, then alternate to the left. Repeat 10 per side, or 20 total.

20x IYT/ 3-way lift - In a slow motion, lift your light weights out forward (forming the letter I), at a 45 degree angle (forming the letter Y) and straight out to the sides (forming the letter T) repeat the 3 positions 20 times.
20x Overhead Press - Holding your heavier weights at shoulder height, extend your arms up to the ceiling and back down to your shoulders

SET 4: TRICEPS and FOREARMS - moderate weight
REPEAT 3x with :20 in between sets
50x Bent Over Running Woman - In a bent over position with your knees lightly bent and core engaged, rotate the arms at a 90 degree angle in and out as if running. Repeat for 50 counts (25 per side) emphasizing the triceps at the top of each move. Move as quickly as possible while focusing on form - form comes first always!

20x Right Arm Kneeling Tricep Kick Back - With one knee propped up and the other at a 90 degree angle on the floor, hold your weight at a 90 degree angle against your body.Rotate your weight so your arm is parallel to your body and back to a 90 degree angle, keeping your elbow in the same position throughout the move.

20x Left Arm Kneeling Tricep Kick Back

SET 5: CORE 
REPEAT 1x 
25x Right side Hip Raises - Prop yourself up in a right side plank position on your shoulder and feet, in  a smooth motion - don't race, lift your hip from the ground back up to plank. Don't touch the ground at the bottom of the move.

25x Left side Hip Raises 
25x Crunches - Facing the ceiling lift the upper portion of your body including the upper back off the floor towards the ceiling and back down.
50x Russian Twist - Resting on your tail bone, rotate your upper body from side to side

BE SURE TO STRETCH AFTER EACH WORKOUT! This is so important especially with your growing, changing body. You are more prone to fatigue and wear down. Take care of yourself and stretch and follow the workout with a healthy snack or meal.

Baby #2 is on the way! Plus a delicious Chicken & Shrimp Gumbo recipe the whole family will love.

Dun da dun... that's right! We are pregnant!

 Baby #2 is expected in July 2015. We are just over 3 months pregnant and everything is going... well it's going. I had some spotting early on due to a blood clot that formed after implantation, so we have been playing it safe. Which meant no sex for two months (that's a blast) or horseback riding (less of a struggle). I've steered clear of spin classes and heavy plyometrics. I've been sticking to light jogs and my PUMP class with very little weight. It has been stressful more than anything just hoping and praying the little guy - or girl, makes it.

Our last appointment, however, put us in the clear - at least we hope. The blood clot has disappeared and the baby is growing as it should be. It has been a pretty incredible experience seeing the baby every visit. We only had two ultrasounds with McKinley - the standard 12 and 20 week views. Having the opportunity to see the baby develop every 2 weeks is surreal. This past week we could see the spine and it was kicking already at just 13 weeks! Its truly a miracle. In another 4 weeks we will know what the sex is - let the nesting begin!

With this change in our lives will come a change in our fitness routine. I have been teaching PUMP at the YMCA here in town since we moved - close to 6 months now. Starting next month I will be teaching a prenatal class. I am so excited to expand my fitness knowledge into this area. I will work throughout my pregnancy - health willing of course. After the baby is born I will also be teaching a postnatal class. I will post exercise and recipe tips as I have in the past to help Moms going through their pregnancies stay fit. Fitness at pregnancy and right after delivery is some of the most important time in a Mom and child's life. We have the distinct responsibility and opportunity to teach our children the importance of health and fitness early on so they learn it as a part of their lives, not just an obligation. Check back in for updates and workout tips for Moms-to-be!

I will leave you with a comforting winter crock pot recipe to help you end your week on the right foot:

Chicken & Shrimp Gumbo

Minutes to Prepare: 15
Minutes to Cook: 360
Number of Servings: 6

Ingredients
Chicken Thighs, 5 boneless
Jumbo Shrimp, frozen, cooked
Reduced Sodium Canned Diced Tomatoes, 1 can
Low Sodieum Chicken Broth 99% Fat Free, 3 cups
Water, 4 cups
Okra, frozen/raw, 1 cup slices
Large white Onion, 1 cup, chopped
Green Pepper, 1/2 cup chopped
Brown Rice, long grain, 1 1/2 cups cooked
Tony Chachere Creole Seasoning, 2 tbsps
Slap Yo Mama Cajun Seasoning, 1 tbsp
Salt and pepper to taste

Directions
Cut up all your veggies and sausage links. Set aside. In a large crock pot add 3 cups of broth and 4 cups of water.
To the broth add the chicken thighs. They will become pieces as it cooks and gets stirred.
Next, add tomatoes, onions, bell pepper, red pepper flakes, garlic, oregano, cajun seasoning, and celery salt. Turn on low and let cook for 5 hrs.
At the end of 5 hrs stir and break up chicken and add in the okra and shrimp, allow to cook about 30 minutes.
Add in the rice last.*
Stir and serve. Yummy!

*Since this makes so much and we always have leftover we add the rice separately since it doesn't freeze as well. When we reheat it later we make fresh rice to add in!

Whole Wheat Banana Blueberry Mini Muffins

This is a delicious, simple healthy muffin recipe. This can make for a little snack for Mom or breakfast for your little one! Enjoy.

Whole Wheat Banana Blueberry Mini Muffins
Yields about 24 mini muffins

1 3/4 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
3/4 cup skim milk
1/4 cup vegetable oil
1/3 cup honey
2 bananas mashed
1 cup fresh blueberries

1. Preheat oven to 400 degrees F.  Grease a mini muffin tin using nonstick spray.
2. In a large bowl mash 2 bananas with a fork.  Add the milk, oil, honey and egg.  Stir until combined.  

3. Mix in the flour, baking powder and salt. Fold in the blueberries until evenly distributed throughout mix.
4. Fill your mini muffin tins most of the way. Bake for 12-15 minutes or until a knife comes out clean when inserted into the center of one of the muffins.