ROTW: Sweet Mashed Potatoes

This recipe is clean, easy to make and a great side dish that the whole family can enjoy. Kids love it and if you don’t have kids then you have left overs for the week when meal prepping! Sweet potatoes are a great complex carb leaving us with lasting energy and nutrients. This sweet mashed potato recipe makes one tray.

Need:
6-8 organic sweet potatoes
1/4 cup almond milk
1/4 tspPepper
1/2 tsp Salt
1/2 tsp Nutmeg
1/4 tsp cinnamon
1/2 cup unsalted Butter
1/2 cup Brown sugar
1/2 tsp ginger

Boil sweet potatoes in water until tender 25-30 min. Peel and place sweet potatoes in bowl. Add butter and milk then mix while mashing.
Add pepper,salt, nutmeg, cinnamon, brown sugar and ginger to sweet potatoes. Continue mixing and mashing then VUALA sweet mashed potatoes. Easy peezy!

Serve and enjoy!

ROTW: Lean Turkey Chili

Nothing like a nice bowl of yummy good ol Chili without the extra side of guilt and 1000 calories! This slow cook is deelish and great for the entire family. It’s lean, filling and great with any complex carb. Enjoy!

Total time: 1 hour- 1hr 15 min
*slow cook over low to medium heat*

Need:
1 package of lean, hormone free Ground Turkey
1 can of black beans
1 can of pinto beans
1/2 can of corn
1 tbsp of tomato paste
1 cup of diced tomatoes ( I like them chunkier)
1 organic carrot
1/4 red onion chopped
3 bay leaves
1/4 cup of fresh parsley or more if you’d like
1 teaspoon chili powder ( if you like spicier add more)
1 teaspoon paprika
1/2 tbsp pepper
1 tbsp of dried oregano
1 teaspoon of ground allspice seasoning
1 1/2 tbsp chopped garlic ( more if you’d like)
Himalayan salt to taste
1 tbsp olive oil

In a medium pot pour olive oil, red onion, chopped garlic and bay leaves to cook. Let cook until onion is translucent.

Lower heat!! Add parsley, oregano, pepper, ground all spice, chili powder, paprika , tomato paste, diced tomatoes and carrots
Let cook for 13-15 min with cover on LOW heat

Add black beans , pinto beans and corn. Let cook 13-15 min with cover on low heat.

Meanwhile use frying pan to cook turkey until it browns but do not let it thoroughly cook. Throw away excess grease and juice the turkey releases.

After the 10 minutes have passed with the beans being added add turkey and salt to taste. Cover and let sit 20-25 minutes until desired consistency

Wellness during Pregnancy: My Personal Pregnancy Regimen

So I’m nearing the end of my pregnancy and just realized I haven’t shared much about my pregnancy on my own blog and it’s terrible not to do so considering how health conscious I’ve been through both pregnancies. Tsk tsk how selfish of me! I wanted to stress that this is my personal list made up of what I did, what I ate or what I used to maintain a healthy and fit pregnancy. I gained a total of 27 lbs before having Emma and am now 36 weeks having gained a total of 20 lbs thus far. Sometimes you may not be sure what regimen to follow but keep in mind every pregnancy is different! I cannot stress enough that my pregnancy regimen may not work for everyone but it worked for me! Maybe it can help you with the healthy pregnancy you desire but maybe it can’t ¯\_(ツ)_/¯ and that’s okay!
Pregnancy is such a beautiful time in a woman’s life but it can also be very difficult during and post pregnancy if you do not maintain a healthy pregnancy regimen. Being healthy and fit during your pregnancy carries so many benefits for mind body and spirit and the three at times become compromised by the hormones and changes we go through while expecting. Again I hope this post can be of help to you and feel free to reach out below with any questions or comments you may have. Stay well!

Products
Unfortunately i gained some “tiger stripes” through the process. I hate saying that because although some are proud of stretch marks I hate them! I did get a few however I do believe that if I did not use these products they would be worse in appearance and I’d have more of them during and after my pregnancy. The products I used during and after my pregnancies are the following :
1. While still wet in the shower I would apply Shower Gel: Vaseline Coco Butter brand.
2. While dry I applied ALL of the following
BioOil+ Palmer’s cocobutter + Vaseline cocobutter . I used the BioOil 2x daily

Kegels
Kegels are super powerful and you should aim to do at least one set daily throughout and after pregnancy. This empowers the muscles you will need during delivery and after to keep you from … Well peeing on yourself later. I do my set in the shower so I never forget. Try and pick a time you won’t forget! I also added a set of standing leg lifts so I never miss a leg workout ( even if its a tiny one). So here’s how I made the most of my shower time:

1. Kegels-20 daily
5 reps- hold for 5 seconds let go
5 reps- tighten on a slow count of 5 and release to a slow count of 5
5 reps- and release to a count of 3. Example : as you pulse up think of going from the basement to the first floor, to the second floor then to the third floor HOLD then slowly release from the 3rd floor to the 2nd then to the 1st n release all the way to the basement
5 reps- 5 quick pulses and release this counts as 1

2. Standing leg lifts 30 each side
20 reps- regular on each side
10 reps- lifting to a count of 3 and lowering to a count of 3 on each side

Working Out
I cannot emphasize how crucial it is to stay fit, limber and strong throughout your pregnancy. Not only will it help you bounce back but by elevating your heart rate through controlled cardio and constant stretching you are preparing your body for delivery. It aids in preventing and alleviating various aches and pains that are NO FUN especially towards the end of the pregnancy. Lastly it boosts your self esteem and mood. I know I needed help in these areas! Here’s a recap of what my pregnancy workout regimen was and now is :
1. Months 1-3 . I did a combination of the following and made sure to workout 4-5 x a week
*it may be very difficult throughout this time because of nausea and believe me I’ve sooo been there but it will actually help you feel better. Even doing a 30 minute walk will help*
-I was doing my Turbofire program by BeachBody
– Gym: strength training and 45 min of cardio : treadmill or elliptical

2. Months 3-6. Worked out at least 4- 5x a week most weeks. Each week I did cardio at least 4x week whether it was running 3 mi. or walking with Emma. The remaining 2 days and on days of cardio it was usually a toss up of below
– strength training with weights and bands
Tracy Anderson pregnancy project
-Shiva Rea prenatal yoga
3. Months 6-9 :walked 45 minutes 4x a week with a toss up of products below 2-3x a week
– Tracy Anderson pregnancy project
Shiva Rea prenatal yoga
Supplements

My daily intake during pregnsncy:
1 Folic Acid
1 Prenatal Vitamin

Cheating !
I would be crazy to lie to you. I’m pregnant for God’s sakes of course I cave once in awhile. I didn’t get those strange cravings like ketchup and pickles. Lol but when I did cheat I had frozen yogurt with toppings or chocolate.

Food Regimen
I strongly believe that I didn’t overeat or feel like a bottomless pit because my method of eating would prevent that type of hunger. I eat 5-6 times a day and kept it clean 80% if not 100% of the time. This reduced cravings, elevated my mood, prevented nausea, regulated my digestion and kept me feeling energized. I tell you this is true because of my own experience. During my pregnancy if I didn’t eat clean I felt sick, had no energy and would experience cravings. Scouts honor!
My Pregnancy Food Regimen :
Wakeup : Juice ( usually a green one)
9am – oatmeal packed with berries, chia seeds, 5 almonds, 1/2 banana
11am – snack : yogurt , fruit, or peanut butter on either green apple, celery or rice cake
1pm – lunch varies
3pm – snack: shakeology or varies
5pm – dinner : varies
If I have another snack its around 7pm

Resources
Lastly here are two of the resources that helped keep me in the know about everything. It prevented ALOT of freaking out on my end because you don’t know what to expect if it’s your first and hey in my case things happened this second time around I wasn’t familiar with. Knowledge is power and it’s great to be in the know and be prepared.
1. Babycenter.com – sign up for the great weekly newsletters that keep you up to date on the development of your baby and body.
2. Book- What to Expect When You’re Expecting

If you feel you may need some coaching throughout your beautiful journey I’d love to help!

ROTW: Cranberry Gorgonzola Salad

This is by far my favorite salad. It’s tasty, a cross between salty and sweet, and nutrient packed. Perfect for a warm summer day, filling and refreshing. It’s a winner at every event I bring it to. Enjoy!

Mix:
2 cups of mixed field greens
1/2 of a tomato chopped
1/4 cup of candied walnuts
2 tbsp. of dried cranberry
2 tbsp. of gorgonzola cheese (if you like less cheese put less)
1/4 cup of chopped onions
Drizzle with:
Extra virgin olive oil
Balsamic vinegar
Season with
1/2 tbsp. brown sugar
1/4 tbsp. dried oregano
Salt & pepper to taste