P90X2: Pre-orders available until 9/5/11 - Don't miss this boat!

WHAT!?!?!  P90X2 - YES!!!

Click HERE to order P90X2

It's almost here.  The waiting, the anticipating...it's coming to an end.  P90X2 can be in your hands by Christmas...but ONLY if you pre-order through me, your Beachbody Coach, between September 1st and 5th.  That's 5 days, folks.  After that, you likely will not see the program on your doorstep until sometime in 2012.  There's a palpable excitement buzzing through the Beachbody coaching community.  You can guarantee that a majority of my teammates, a majority of Beachbody Coaches will be pre-ordering this program.  There's over 50,000 of us.  We want it BADLY. 

Pre-order it HERE on my Beachbody site

I also want YOU to be able to get it and start it as soon as possible.  The number of pre-order copies is limited due to the demand in time for the holidays and it is projected to sell out in record time.  This long awaited program is OFF THE HOOK.  Josh & I had the pleasure (we were grunting and swearing, but still, it was a pleasure) of working out twice with Tony Horton in L.A. in June.  We did portions of the P90X2 workouts and let me tell you...they are challenging, difficult, and amazing.  You will use your core like never before.  You will perform exercises you never thought possible, much less considered trying on your own.  I left Summit with rug burns on my elbows from Tony's workout...and a super sore core.

Our core is the center of our body.  It powers us through everything we do, and it allows us to sustain the other workouts we do whether it be running, weight lifting, cardio, TurboKick, Zumba, ab exercises, TRX, BodyPump, etc.  We NEED to have a strong core - not only to workout, but to lift our children, to work in the yard, to clean the house, in everything we do that involves moving our bodies.

The good stuff...If you order P90X through me, your coach, I'll tell you the bonuses you'll receive and the benefit to you. 

Oh wait - I'm not your coach yet?  You have another coach who's never contacted you?  Not sure if you have a coach or not?  Here's your first step ~ Make me your coach by signing up for a FREE Beachbody account by clicking this link:  Make Debi My Coach - be sure to choose the free account as opposed to the Club Membership. 

Not sure if you have a coach or have you purchased a Beachbody product from Beachbody, an infomercial or Amazon at some point in the past?  Email coachrelations@teambeachbody.com and tell them you'd like to switch your current coach to CoachDebiM/Debi Mikolowsky.  Give your full name, mailing address, email and if you happen to have it, your customer ID number.  Also, CC me on this email to debi@FitNHealthyMommy.com so that I can follow up accordingly.

Okay NOW the good stuff.  Really!

If you order through me, your coach, you are privy to a few extras that you WILL NOT receive if you order through Beachbody, Amazon or if you wait for the infomercial.  I'm not exaggerating or spewing forth fluff.  This is the real deal.

• FREE shipping on your preorder.  This saves you between $15 and $40.
• Automatic sweepstakes entry to win P90X2 prizes.  The earlier you place your order, the more chances you have to win!  Grand Prize - Tony Horton will deliver your prize to your door!
• A chance to be featured in an upcoming P90X2 infomercial.  Folks who wait to order in 2012 will likely lose this opportunity.
• TWO additional FREE bonus Tony Horton workout dvd's to compliment the P90X2 program
• Your order will arrive prior to December 25th
• Your credit card will not be charged until your order ships.

Here's a preview - don't be scared...get PUMPED UP!

This, friends, is a REVOLUTION in at home workout programs.  You have not seen anything like this before.  These workouts are cutting edge and the intensity is cranked up from what you have experienced with P90X.  P90X2 demands balance, agility and strength.

There are three phases:
Phase 1 ~ Foundation & Core, Balance & Power
Phase 2 ~ Strength, Coordination, Balance
Phase 3 ~ Performance

With the base program, you will receive

• 12 workouts on 13 DVDs or 4 Blu-ray discs
• Fitness & program guide
• Nutritional Guide (with fabulous recipes contributed by Missy Costello!)
• 90 day workout calendar
• 2 bonus workouts: P90X One on One: 4 Legs and P90X One on One: Upper Body Balance

Get P90X2 HERE

Taking my Coach hat off for a moment - this is not a program for beginners.  This program is for people who want to take their workouts to the next level.  You *WILL* be a ROCKSTAR after completing the program.  I cannot wait to cheer you on as you hurdle through these 90 days. 

JOIN ME!  I WILL be starting this program right after Christmas.  I assure you I am pre-ordering today (9/1/11)

 
Questions?  Email me!  Debi@FitNHealthyMommy.com

Find me on Facebook and ask me there: Fit & Healthy Mommy

Easy Peasy Personal Pizza ~ Lunch is served!

Today has been all about greens for me.  I am experimenting a little bit with food for a few days to see how I feel when I eliminate or reduce some things, and add in more of other things.  I am reducing (not eliminating) dairy and gluten - although today's lunch had both.  But, it was still pretty healthy, considering the alternatives.  Oh, and I should add, to keep it real, that I did also have a square of endangered species Supreme Dark Chocolate (72% cocoa) to round out my lunch.  Why not, right?  Antioxidants!!

Breakfast was leftovers from last night's dinner:  sauteed rainbow chard with baby bok choy and onions in a little bit of evoo with a pinch of salt.  I was really hungry this morning because I ate late, so no pictures of this...sorry!

I wanted something hearty for lunch, but still wanted to get my greens in.  I did opt to have a little cheese and whole wheat because I am not at a point where I can eliminate those things for good.  I really wanted pizza, so I made up a little personal pizza - and then devoured it.  I served it with chopped romaine and shredded carrots, with a splash of Bragg's Healthy Vinaigrette dressing.

For the pizza:

• 1 whole wheat pita
• 1 small orange pepper
• 1 or 2 large handfuls of baby spinach
• 1 wedge Laughing Cow Light cheese (I used garlic & herb)
• A sprinkle (scant 2T) shredded mozzarella (I used organic)
• 1 medium ripe red tomato
• A few leaves of basil, finely chopped

In a small saucepan, saute the sliced orange pepper.  When that is partially cooked, remove it from the pan and add the spinach - just to wilt it, don't overcook.  Spread the Laughing Cow cheese onto the pita, layer the tomatoes, then add the basil, peppers, spinach and mozzarella.  Put on a pizza stone or tray and place in 400 degree oven for about 10 minutes, give or take.

Be prepared to not want to share.  Thankfully my girls were in their rooms for quiet time.
 

I really didn't need the whole thing, but it was so good!

Not a ton of cheese, but gooey nonetheless! 

Look at the colors!  So beautiful - Eat a Rainbow People!!

My first juice...and I used the pulp - no waste here!

Yeah Yeah!!!  ::Happy Dance::

I made my first juice today in my new juicer (thank you again to Josh for letting me keep it!)  I have to say, all things considered, it was not at all bad.  I took a cue from my good friend Dana, and I added a couple of ice cubes, which definitely added a smoothness to the juice.  I had no idea what to expect, but I think I might get the hang of this fairly quickly.  I'm looking forward to making all sorts of juicy recipes!

Today I felt like veggies.  Straight veggies.  I had already had an apple for breakfast, so I didn't want to add that for sweetness.  I opted instead for beets & carrots which have their own sugars & sweetness.  So, what could I add to beets & carrots?  Celery and Romaine looked good!

• One medium organic beet, peeled
• 3 organic carrots, greens and tops removed
• 2 large organic stalks celery with leafy greens
• large handful red Romaine lettuce (not shown)
• 4 ice cubes

This is after adding the romaine to the celery

This is after adding the beet

The final product - my beet, celery, romaine, carrot juice!!

I missed getting a picture of the pulp!!  ARGH!  For anyone who is new to juicing, like me, the pulp was all ground up and extremely dry (makes sense, right, we juiced it!)  When I took the top off of the juicer, there was this beautiful pulp leftover.  There are lots of things I could do with this pulp, rather than toss it in the garbage disposal or into the trash can.  If I was into composting, I could add it to the compost pile.  But, since I don't compost, I wanted to find another use for it.  I read that I can stir it into batters for muffins (good way to sneak fiber into my kids!) or add it to casseroles.

For dinner tonight, I wanted a grain, so I made quinoa.  While the quinoa was simmering, I took a carnival squash (it's small, like an acorn squash), sliced it in half from top to bottom and scooped out the seeds & strings.  I sprinkled the halves with dried herbs and roasted at 425 for about 25 minutes.  When the quinoa was done, I fluffed it with a fork and added the pulp from the juice, bean sprouts and Bragg's Liquid Aminos (like a healthy soy sauce).  I added this mixture to the squash halves to stuff them, topped with a sprinkle of Daiya non-dairy cheese and baked for about 10 minutes longer.  I served this with roasted Brussels sprouts that I topped with a little Wayfare cheddar "cheese" sauce.  I got my protein (quinoa), fiber (pulp), veggies - plus some extra yumminess from the Daiya & Wayfare without using dairy products.

Stuffed squash with  Brussels sprouts

Isn't it pretty?  So colorful due to the beet pulp!

Mouth watering bite - squash, quinoa, pulp and a little bit of Daiya

Another bite of fabulousness!

School Lunch Ideas 101

I'm fairly certain you are all seeing blog posts, online articles, emailed newsletters, Facebook links and tweets with school lunch ideas.  However, if you haven't yet, then read on.  Actually, read on anyway - you might find some ideas here that you haven't seen yet.  I do have three kids so that puts me at a level somewhere between expert and all-knowing.

Let's start with sandwiches.  Sandwiches are a staple in a majority of lunchboxes in schools across our nation.  I have a few ideas for making the sandwich healthier and more exciting for kiddos. 

Bread & bread alternatives:

• Whole wheat sandwich bread (look for no high fructose corn syrup)
• Whole wheat sandwich wraps or flat breads
• Flavored (and colorful) tortilla wraps - spinach, sun dried tomato
• Whole wheat bagels or bagel thins
• Whole wheat Goldfish brand sandwich breads - bread shaped like a fish, how fun - and no hfcs!
• Whole wheat pita bread - Trader Joe's makes cute mini pitas
• Whole wheat english muffins
• Whole wheat potato rolls - Martin's makes fabulous, little whole wheat potato rolls
• Whole wheat waffles or mini waffles
• For kids with gluten sensitivities, there are wraps made with brown rice or teff
• Lettuce leaves can make a great alternative for sandwich bread

 Sandwich stuffin' fun:

• Natural, organic peanut butter (no sugar added)
• Cashew or Almond butter (you can make it yourself in your blender!)
• Fresh fruit as a jelly/jam alternative - mash the fruit with a fork and spread
• Sliced strawberries or bananas
• Cream cheese - mix it with a teaspoon or tablespoon of that mashed fruit, honey or maple syrup
• Cheese - have you tried Laughing Cow Light spreadable cheese?
• Hummus or mock tuna salad made with chick peas or mashed white beans

Super snackin' suggestions:

• Make your own snack mix using organic, whole grain, low sugar cereal, unsalted pretzels, raisins or other no-sugar dried fruit, non-dairy or dark chocolate chips.  You can even dehydrate your own fruits to add into the mix.
• Fruit kabobs with a honey yogurt dip
• Veggie kabobs with hummus or salsa
• Veggie slices (use a mandolin on the crinkle cut setting) with a mix of greek yogurt and fresh salsa for dipping
• Mini muffins (sneak in canned pumpkin, applesauce, mashed banana, or pureed vegetables like zucchini, carrots or spinach for added fiber and nutrients)
• Bars - my kids LOVE bars!  I give them Clif Kids' bars in Peanut Butter, S'Mores, Chocolate Chip, Honey Graham or Blueberry
• Tortilla roll ups - add a nut butter or cream cheese, add sliced banana or strawberries and a drizzle of maple syrup; slice into pinwheels or leave as logs
• Pasta salad - use mini cheese ravioli or tortellini with diced veggies and chick peas or beans

Other fun ideas to keep the kids happy:

• Have a lunch theme one day per week.  For example - Lunch At Sea.  Pack the whole wheat Goldfish bread with tuna salad, green lettuce (as seaweed), whole grain gold fish crackers, celery with cream cheese and cucumber triangles (sail boats)
• Choose a color theme.  Let's use red as our example.  Thinly spread cream cheese, nut butter or a spread of your choice with mashed raspberries and roll up, then slice into pinwheels so the read shows through.  Also offer sliced strawberries, watermelon and red pepper strips.
• Have a dippin' day.  Provide several colorful sliced veggies with a dip or two (hummus, salsa, bean dip, yogurt based dressing) and a few sliced fruits with a yogurt/honey dip.  Throw in a few unsalted pretzel sticks too.

A few things to make the lunchbox more fun and eco-friendly:

• Colorful reusable containers.  I have seen them pretty much everywhere this year.  Colorful containers with contrasting color lids - some with locking tabs for spill proof toting.
• Sandwich and snack sack bags.  You can find these at some stores and online as well.  Some have a zip closure, some snap and some have velcro.  There are multitudes of patterns to choose from, and they're lined on the inside.  All are washable by hand or machine and can greatly reduce the need for plastic sandwich or snack baggies.
• Aluminum water bottles - what better way to get kids to drink their water then by giving them a water bottle with a fun design; one that can be washed over and over again, and help eliminate plastic water bottles and juice boxes from piling up in the cafeteria trash cans.
• Don't forget the note!  I always put some kind of note in my daughter's lunch box to let her know I love her and I want her to have a fantastic day.  I think this year I will get a mini dry erase board so we can write back and forth.  I'll write her a note in the morning and she can write one back at lunch time.  That'll save some note paper!

Share with us: What have you been planning or thinking about making for your kids' lunches?  We have a lot of school lunches to pack this year, so let's hear your suggestions! 

Packing lunch & snacks for three kids!

Whole wheat tortilla roll ups

Snacks: raw cashews, raisins, strawberries, grapes (all 3 like don't like the same things)

Our reusable goodies: lunch boxes, plastic containers, sandwich/snack pouches, SIGG aluminum water bottles

The Colors of Summer: Eat a Rainbow

When I think of the colors of summer, in terms of fresh produce, one word sums it up for me.

Vibrant

Summer produces such an array of colorful produce.  While the vibrancy is beautiful and pleasing to the eye, there are other benefits to choosing produce in a variety of colors.  Have you heard to "Eat a Rainbow"?  We're not talking Lucky Charms here folks...or Skittles.  While those are colorful and sweet, there's no health benefit there.  Kids like colorful things - crayons, candy, play doh, etc.  Why not let them pick some colorful veggies to try?  Here's a fun & interactive PDF Eat a Rainbow Chart from Wegmans that can help children to try and eat an assortment of colors each day.

There are health benefits linked to certain colors in foods.  This is really interesting if you're learning about these properties for the first time.

• Greens, including: spinach, collards, kale, broccoli, cabbage, Brussels sprouts, avocados, cauliflower, artichokes, asparagus, cucumbers, honeydew, kiwi, peas, green peppers, zucchini
  
  Greens boast an array of positive health benefits.  They contain dietary fiber, folic acid, vitamin C, potassium and magnesium, as well as a host of phytochemicals.  They also provide antioxidants that assist the circulatory system. Studies show that greens reduce the risk of heart disease and some cancers. 
  
  
• Yellows & Oranges, including: sweet potatoes, carrots, mangoes, apricots, butternut squash, papaya, pineapple, pumpkin, squash, peaches, tangerines, oranges, yellow peppers
  
  Most yellow fruits and vegetables are rich in beta-carotene, carotenoids, vitamin C and minerals. Beta-carotene is an antioxidant that helps make the immune system strong. Orange fruits and vegetables also have vitamin C and folate to improve circulation, prevent inflammation, prevent cancer by repairing DNA and reduce the risk of heart disease.
  
  
• Reds, including: tomatoes, watermelon, strawberries, cherries, rhubarb, red peppers, pomegranates, radishes, apples
  
  Most red fruits and vegetables contain lycopene. Lycopene is an antioxidant that helps fight heart disease and some types of cancer, particularly prostate cancer. It also reduces the effects of sun damage on the skin.
  
  
• Blues & Purples, including: blueberries, purple grapes, red cabbage, beets, plums, blackberries, figs, eggplant, prunes
  
  Blue and purple fruits and vegetables have antioxidants called anthocyanins. Anthocyanins protect against heart disease by improving circulation and preventing blood clots.  They have also been linked to healthy aging and improved memory function.
  
  
• Whites, including: garlic, onions, bananas, cauliflower, ginger, jicama, mushrooms, parsnips, turnips, potatoes
  
  White fruits and vegetables have allicin, which helps lower cholesterol and blood pressure. Allicin also can act as a poor man's antibiotic and reduce the risk of stomach cancer.

Getting back to VIBRANT for a moment, check out some of my Farmers Market and Organic finds from this summer:

Baby Eggplant - Fell's Point Farmers Market

Heirloom Tomatoes - Towson Farmers Market

Apple, Carrots, Spinach - for a smoothie!

White onion, organic carrots, organic beets - MOMs (My Organic Market)

Organic Asparagus - MOMs

Local white corn - Richardson Farms

Organic Carnival Squash - MOMs

*Color facts courtesy of Alvina Begay, R.D., Flagstaff Medical Center, Flagstaff AZ
* Photos are my own

"You Choose" Combo - Vegan Eggplant & Millet "Casserole"

Tonight I combined a "You Choose" Summer Challenge ingredient (Eggplant, chosen by Wendy) and a meal idea a friend and fellow Institute for Integrative Nutrition student, Nadia, shared with our Facebook group (millet polenta with garden herbs).  I took the eggplant and added it with other veggies to the millet, along with a few other ingredients, and came up with a veggie/millet casserole.  It was really good!

Scroll down below the pictures to learn more about millet.

I found these awesome locally grown baby eggplants at Wegmans yesterday.  I had no idea what I would do with them but they were so stinkin' cute I just had to get them.  Now let me tell you, the last time I tried cooking with eggplant - last summer - it was disastrous.  I don't even remember what it was I was trying to make, but it was not good.  Therefore, I haven't tried it since.

When Nadia posted the picture of her millet polenta my stomach growled.  It looked fantastic!  I had a package of organic millet in my pantry from a few months ago, and I had never opened it so I thought it might be nice to incorporate the eggplant along with other fresh veggies into the millet to make it more like a veggie/grain casserole and serve that for dinner tonight.  It's always a good feeling to use things out of the pantry while incorporating fresh produce.  Josh likes that too because there's some things that have been in the pantry since we moved here (ick!)

I know, you want the recipe and less yapping.  Forgive me because I did not measure anything except for the millet & water, so please bear with me on this one folks.  All of the measurements are approximate.

~ 1 cup organic millet, prepared according to package
(mine was with 3 cups cold water, bring to boil, reduce heat & simmer 30 minutes, then fluff it like rice)
~ 2 cups chopped eggplant
~ 1.5 cups chopped eggplant

~ 1.5 cups chopped broccoli

~ 1.5 cups chopped onion

~ 1.5 cups chopped mushrooms
~ 1/3 - 1/2 cup Nutritional Yeast
~ dash of sea salt

~ garlic & herb spice blend (Simply Organic brand)
~ 1/2T cumin
~ Earth Balance vegan butter substitute (about 1T) *optional

~ almond oil (about 1T)

Preheat oven to 375 degrees when millet is almost done cooking. Saute the eggplant, mushrooms, onion & broccoli in the almond oil.  At end of saute, sprinkle with sea salt, garlic & herb spice and cumin.  Stir in the Earth Balance.  Add to millet in mixing bowl and stir together to combine all ingredients.  Stir in the nutritional yeast.  Spray or grease 9x13 baking dish (I used a little more Earth Balance to grease the dish) and add the millet/veggie mixture.  Spread evenly with spatula and pop in the oven for about 30 minutes.  All done - enjoy!!

I served mine with sauteed spinach & arugala - and then I had a second helping.  Josh liked it too, but he thought it was better with Tamari added to his.

The baby eggplants - aren't they cute?

chopped onions, broccoli, eggplant & mushrooms

Earth Balance & organic millet

Sauteed veggies

After baking!  (Yes, I really have a Fit & Healthy spoon rest)

Dinner!

More about millet...

Millet is a gluten-free grain (well, actually it's a seed, but it looks and feels like a grain).  It has been used for centuries in ancient diets and because it is hardy, it can survive drought.  It's also extremely versatile - it can be used as a breakfast "porridge", served savory or sweet, made into a flat bread, used as one might use other pastas or grains, and used in soups.  Nursing mothers have relied on millet soups to aid in breast milk production and to recover more quickly after childbirth.  Millet is a good source of protein and also contains B vitamins, especially niacin, B6 & folic acid, calcium, iron, magnesium, zinc & potassium.

National Farmers Market Week ~ August 7-13, 2011

Today kicked off National Farmers Market Week across the country.  This week, let's recognize and thank our local farmers for the produce, livestock, dairy, poultry, herbs, plants & flowers they provide to us through their hard work and dedication to our communities.

It's important that we support our local farmers.  Not only are we buying fresher foods that have been picked just recently (sometimes the very day we visit the farmers market), but we're aiding in sustainability by promoting local farmland preservation.  Farmers markets offer us the convenience of one-stop shopping for our produce as well as a variety of fresh fruits, vegetables, herbs and many other locally made products.  Oftentimes, the pricing for these goods is incredibly economical.  Buying at farmers markets can decrease a consumer's weekly produce budget and save money.  Who wouldn't want to save extra cash these days?

You can find farmers markets open on various days of the week.  Chances are, you can find one that operates at a time when you are available to peruse the stands, tents, trucks and tables. 

Here's a great listing of Maryland farmers markets, posted by county: Maryland Farmers Market Directory

If you are not local to Maryland, here's a national farmers market search: National Farmers Markets Listing

When you visit a farmers market this week, take some time to peruse the offerings and speak with the farmers about their produce or products.  Thank them for providing us with fresh foods.  Lastly, don't forget your reusable shopping bags!

What fruits & veggies are you looking for this week?  What recipes do you have planned?

How can we get motivated to move?

You might be saying, "Debi, you've posted about how finding time for you has changed your life.  You gave us some tips on how to fit exercise into our busy lives.  But, what about finding the motivation to get started?"

Believe me, I was once the queen of excuses.  "I'm tired, it's been a long day."  "The kids wore me out today." "It's early, I want to stay in bed, it's comfy here."  Let's not forget one that many of us may have used this past week, "It's way too hot outside, and I am already sweating as it is, why make it worse?"  I will confess, sometimes I still don my tiara and I let excuses keep me from working out.  Do you notice how you feel when you don't exercise regularly or when you take a few extra rest days?  I know that when I take a few days off, I feel sluggish, more tired, and a bit irritable.  I talked myself out of my excuses the other day and thought since it was so hot and I was already sweating, I might as well add to the sweatfest by getting in my workout.  At least I'd be sweating due to being productive.

What else can we do to break through those motivational barriers when the excuses squash the desire to get moving?  Have you found that sometimes simply telling the justifications to take a hike just isn't enough?  Here are a few tips to boost motivation and put those excuses to rest:

• Think about your goals and make sure they're realistic  Write out your fitness intentions and read them each morning & night.  Keeping these affirmations in mind every day will encourage you to take the steps needed to succeed.
• Picture yourself ten years from now.  Do you want to be strong, resilient and healthy?  Keep that mental picture in mind when you don't feel like exercising. 
• Does the number on the scale frustrate you and cause you to throw in the towel?  Perhaps staying away from the scale for a few weeks would prove beneficial.
• Surround yourself with inspiring people, blogs, Facebook pages or magazine articles.  Post a note on your mirror so that you see it every day (I have one on my bedroom mirror and my bathroom mirror).  I have a magnet on my fridge that says "Be the change you wish to see in the world."
• When the alarm goes off, get up and put on your workout clothes right away.  Wearing those duds can encourage you to get moving.  Heck, I have slept in my workout clothes on occasion.  No excuses there!
• Create an accountability group, or find a partner.  Encourage a friend or loved one to be your support.  Email, text or call each other every day and cheer each other on.  Workout together or do the same workouts if you are not in close proximity.  Talk about how many reps you did and what your goals are for your next workout.
• Blog about it!  When you put yourself out there and tell people that you have specific goal in mind in terms of your workouts (or anything else), you might feel obligated to follow through because you know people will be looking forward to your next blog post.
• Put on some upbeat music or whatever you like to listen to.  It'll get your heart pumping before you even start your workout.
• Set your goals and reward yourself when you reach each one.  If you work out for X number of days in one month, treat yourself to a new (insert item here).  You don't need to break the bank, but you should reward yourself with something that's worth working for.

Now get to it!!  I'm happy to answer any questions: debi@fitnhealthymommy.com.  Have a great (and productive) week!

"You Choose" - Sarah's ingredient: Zucchini

"You Choose" - Sarah's ingredient: Zucchini

Are you familiar with my summer blog series, "You Choose"?  I posted about this on My Facebook Page a few weeks ago .  In short, I asked some of my friends & page followers to suggest an ingredient that they'd like to see in a (fairly) healthy recipe.  My assignment is to find a recipe, tweak it to make it more my own, and blog about it.  I'll also give a shout out to the person who recommended that particular ingredient in the post on my Facebook page.  What a fun summer challenge for me - and BONUS - I get to try all of these new recipes!

Would you like to participate too?  Please visit my Facebook page, click on "Notes" and add your ingredient - a veggie, a fruit, an herb, a root...(anything that's not meat).  I'd love to see some more fresh, seasonal things that I can find at a farmer's market.  If you can't find the note, no worries!  Just comment on my page.  I'll see it.  I encourage and am asking for more participation, so please join in!  Here's the link: Fit & Healthy Mommy

When my friend Sarah suggested zucchini, I thought "Sweet!!  I love zucchini!"  Originally I was planning on a stuffed zucchini, but the thought of using the zucchini in place of noodles in a casserole or lasagna became very appealing to me.  I was torn between making a traditional Italian version of lasagna, replacing the pasta with the zucchini, or making a Mexican lasagna, replacing the tortilla with zucchini.  I asked Josh what he preferred and he said the Mexican version.


So, tonight I made a Mexican Lasagna with Zucchini.  It was AWESOME!!  Let's see if I can now recall what I did.  I made it up as I went along.


~ 2 large or 3 medium zucchini
~ bag of frozen Morningstar soy crumbles, partially thawed
~ can of unsalted organic black beans, drained & rinsed well
~1/2 small onion, diced
~ pouch of Frontera red chile simmer sauce (I found this at My Organic Market)
~ 1/2 cup shredded cheddar cheese
~ 5 wedges Laughing Cow Light original swiss cheese
~ approx. 2-3 T plain almond or skim milk
~ cumin
~ chili powder

I used a mandolin and thinly sliced the zucchini lengthwise.  Let me back up for a second.  Have you used a mandolin before?  If not, let me give you a tip.  You know the little handle/safety guard that you're supposed to use to hold the vegetable or fruit in place while slicing?  Yeah, don't be a hero and tell yourself you don't need it for a large veggie like zucchini.  I was not paying close attention as I was slicing and I sliced right through my finger nail and cut my finger pretty badly.  It's no joke.  Use the handle/guard - re-guard-less (haha).

Preheat over to 400 degrees.  Once the zucchini is sliced, steam it for a few minutes to soften it.  Remove it from the heat and put it to the side.  (I added more water to the pot I used to steam the zucchini and I boiled corn on the cob in there to go with dinner.)

In a second wide pot, spray a little olive oil and add the Morningstar crumbles to the pot, along with the diced onion.  Let that cook about 8 minutes, stirring often. Add the black beans and the red chile sauce and heat it through, then remove from heat.

While that is cooking, put the 5 wedges of Laughing Cow in a bowl and add the milk.  Mash the cheese with a fork and then microwave for about 45 seconds.  Add cumin & chili powder.  I did not measure, but I'd say and 1/2 tsp of each.  Stir together to make a sauce, a bit like queso.

Time to assemble!  Lightly spray a 9x13 baking dish with olive oil.  Layer the bottom of the dish with slices of zucchini.  Add 1/2 of the soy crumble/bean mixture and top with sparse dollops of your cheese sauce.  Sprinkle with 1/4 cup of the shredded cheese.  Repeat a layer of zucchini, the rest of the soy crumble/bean mixture, and the rest of the cheese sauce.  Top that with the rest of the zucchini slices and top that with the rest of the shredded cheese.  Bake at 400 degrees for about 15-20 minutes, until bubbly and heated through.

I wasn't sure how it would turn out, but it was SO good.  We both had seconds!  Now, onto the pictures. Please forgive the lack of pictures today.  Between the finger-slicing incident and getting a new puppy today, my camera skills were lagging.

Soy crumbles, onions & black beans (before adding chile sauce)

After baking

Dinner is served!!  I filled 1/2 of my plate with salad

AWW!!  Welcome to our family, Tyson! ♥

Confessions of an emotional (over)eater

Hi, my name is Debi.  And I am an emotional eater.  Sometimes, an emotional over-eater.  Earlier this year I was handed a ticket for the roller coaster and I jumped on, eyes squeezed shut, gripping, white knuckled, screaming.  Perhaps I was only screaming on the inside, but it felt like I was screaming for someone to listen, to help, to understand.  I've since released my grip and hopped off the roller coaster, but how long until I'm shoved back on again?  I'm always a little worried that something will trigger me to feel upset, frustrated, overwhelmed, guilty, sad...whatever...and will cause me to head to the store for a muffin or to Starbucks for hot chocolate and pumpkin bread.  Yeah, those are my "comfort" foods, the first ones on the list when I *need* something to wallow in.

The problem here is that those foods don't really comfort me.  In my mind, I like to think that they do, but the result of racing to processed, sugar-laden, fatty foods leaves me feeling more guilty, more frustrated, and bitter.  Then the whole cycle begins.  The last time this happened at the end of January, it lasted for over 3 weeks - and resulted in a pretty shocking weight gain.  You may have heard me refer to that time as "in the trenches".  While I'm happy to say that I clawed my way out of that with the support of many friends (and people who don't even know me) and via therapy...I do still worry that it's something like alcoholism.  I'll never be "cured" of this.  It'll always be in the back of my mind, nagging at times.

Today, something  happened that triggered some frustration for me.  I felt myself sliding slightly towards losing myself in food.  When my husband came home from work, I wanted to get out for a bit, have some time to myself.  When I got in my car, my first reaction was to drive to the store and get a muffin.  That damn muffin...always there for me when I want it.  Instead, I took a drive, taking in the summer sights...BLARING my music.  Maybe I looked a little strange - this woman driving with the windows down, blasting Prodigy, with the cute little family stickers on the back window of my mommy-SUV.  No worries, folks.  The kiddos were at home.  When I got home - having NOT driven to the store to binge on baked goods - I stole a little more time to read quietly from The Success Principles, and then took a shower.  After that, I made a huge salad.  Feeling MUCH better now.

A few months ago, that scenario would not have happened.  I would have driven to the store, bought that muffin (or two) and ate them in the car so no one at home would see me.  Maybe I would have gotten my Starbucks and lost myself in my hot chocolate.  Either way, I would not have had the discipline to talk myself out of it, find other outlets for my frustration & emotions, and it would have been another ride on the roller coaster from hell.

It's been a lot of soul searching, therapeutic talking, reaching out to friends and other acquaintances in my health & fitness community to draw positivity and strength from them.  It's comforting to me - now - to be able to see those signs and redirect myself as best I can, before I lose control and say "the hell with it".

If you find yourself in a similar pattern, needing help & support, needing a hand to pull you up and out of that hole, your trenches...I'm here.  I've been there and I know how awful it feels.  I am here to help you through your struggles and offer support, lend an ear, and share a smile.

I'm a busy mom! How can I find time to exercise?

You're busy.  I understand - I'm busy too.  I have three young children, an adult dog, a puppy coming home next weekend, activities every day of the week.  Let's not forget the part time job, work-from-home job and teaching.  Oh, did I mention I am starting an at home, 11 month nutritional study/Health Coach certification program this week?  How can we find time to fit exercise into our schedules when we have so much going on every day?

We've heard it before.  "Take the stairs instead of the escalator/elevator."  "Park further away from the store entrance."  But, how many of us really do that at each opportunity?  I will admit I don't always, but I should.  When I take the stairs, my heart rate accelerates.  That's a good thing!

Here are some other things we can do to increase our heart rate and burn a few more calories in our day:

• When bringing in groceries, carry one, maybe two bags at a time.  Don't be Super Mom and carry 8 bags at once.  Yes, it's nice to get them all into the house in one trip, but 4 trips will get your heart pumping a bit faster.
• Do you fold your laundry on another level of your house - or even down the hall from the bedrooms?  When you're putting clothes away after folding, take one pile at a time to whichever room those clothes belong in, and why not make a lot of piles so that you can take a few more trips?
• Do you work during the day?  Get a short workout done during your lunch break.  Walk around the perimeter of your office several times.  Wave and smile at the folks siting at their desks as you stride by - and you never know, a few people might join you next time (how's that for paying it forward?) Walk outside if the weather is nice or take fifteen minutes to walk the stairs in the stairwell.  You can keep a pair of socks & sneakers under your desk or bring them in a bag each day.
• When you take your kids to the pool, instead of sitting on the chair reading a book, how about playing in the water too?  Throw a water ball back & forth, help your children swim, let them jump into the pool while you catch them and help them swim back towards the ladder.  Better yet, have a jumping contest with them!
• Go for a walk after dinner.  If your kids run, run with them or jog along side them while they ride their bikes.  Bring the dog, make it a family event.  What a great example to set for your children.
• When cleaning the house, put on some fun music and dance or bop around while cleaning.  Sounds silly, I know, but have you tried it?  You can't help but smile.  So, now you're not only exercising a bit, but you're in a great mood as well - that's a two-fer right there.
• While watching your favorite TV show, do jumping jacks or push ups (modified on your knees if need be) during the commercials instead of skipping them with your DVR.  How many can you do in an hour-long show?
• Walk briskly.  My husband walks like he's got a fire under him.  I used to joke "get out of the way before Daddy runs you over".  I often say that he walks with purpose.  Quite honestly though, he's burning more calories when he's walking around than I am.  I need to pick up my pace, even if just around the house.
• Exercise in ten minute intervals a few times a day.  Fit it in when you can.  Push ups, jumping jacks, squats, lunges, standing crunches, leg lifts, bicep curls and many other exercises can be done in intervals or sets throughout the day if need be.

Don't wait for exercise to find you when you have a busy day.  Add it as a task on your to do list.  Make it mandatory, as if it's a requirement for your job.  Find the time, make it fun.  If getting it done first thing in the morning is the only way you can ensure to do it, then wake up half an hour earlier.  If waiting until the evening is better, make sure you set aside that time and don't do anything else until your workout is completed.

Last week I met some friends at a park playdate for our children.  While pushing my girls on the swings, I did squats, push ups and lunges.  I spaced them out and did sets when I had a few minutes.  A man walking his dog called out "Nice form!"  It might not be the ideal setting for a brief workout and it might look strange to passersby, but that's how I fit it in when I have a busy day ahead of me.  You can do it too.  I'm here to support and motivate, so don't hesitate to comment or email me.  Now, get to it!

"You Choose" - Mary's ingredient: Tomatillos

"You Choose" - Mary's ingredient: Tomatillos

Are you familiar with my new summer blog series, "You Choose"?  I posted about this on My Facebook Page last week.  In short, I asked some of my friends & page followers to suggest an ingredient that they'd like to see in a (fairly) healthy recipe.  My assignment is to find a recipe, tweak it to make it more my own, and blog about it.  I'll also give a shout out to the person who recommended that particular ingredient in the post on my Facebook page.  What a fun summer challenge for me - and BONUS - I get to try all of these new recipes!

Would you like to participate too?  Please visit my Facebook page, click on "Notes" and add your ingredient - a veggie, a fruit, an herb, a root...(anything that's not meat).  I'd love to see some more fresh, seasonal things that I can find at a farmer's market.  If you can't find the note, no worries!  Just comment on my page.  I'll see it.  I encourage and am asking for more participation, so please join in!  Here's the link:  Fit & Healthy Mommy

I have to say, when my good friend Mary Brown suggested tomatillos, the first thing I thought of was salsa verde.  I think that's what most people would come up with.  While I didn't want to go that route, I found a recipe that I really wanted to tweak and try - but, the tomatillos were made into a salsa verde.  Ah well...hope I don't disappoint.

I made Sweet Potato & Bean Echiladas - and holy smokes, they were pretty awesome!  *Don't forget to scroll all the way down to see the pictures!

1 can rinsed & drained organic pinto beans
5 or so tomatillos, husks removed & quartered

2 medium sweet potatoes (I peeled & diced them very small)
1/2 white or yellow onion, chopped

1 bunch fresh cilantro, chopped

6 whole wheat flour tortillas (about 8" round)
1/2T cumin

1/2T chili powder

optional chopped jalapeno for spice

1/2 tsp salt

about 1T extra virgin olive oil

1T organic ketchup or red chile sauce
cheese (I used about 1/2 cup shredded sharp white cheddar and 1 small pkg goat cheese feta, but you can use queso fresco, cheddar jack or Mexican blend...whatever floats your boat!)

Preheat oven to 400 degrees.  Add diced sweet potatoes to bowl and toss with evoo, cumin, chili powder,ketchup & salt.  Roast in oven for about 20 minutes or until cooked.  While those are cooking, make your way over to the tomatillos.  In wide pot, add tomatillos, chopped onion and just barely cover with water.  Cover and bring to a boil for 10 minutes.  Remove from heat and cool in water - don't drain.

Add sweet potatoes, pinto beans and half of the cilantro to a bowl. (I mashed slightly to make the enchilada filling less chunky.)  Stir in half of the cheese(s).  Set aside for a moment (see picture #2).  Add tomatillos, onion & cooking water to blender or food processor.  Add rest of the cilantro (and jalapeno if using) - then blend to make the tomatillo sauce (see picture #3).  This is when you want to make sure that the tomatillos have cooled, otherwise your blender may explode - not a joke - it's happened.

I lined my baking dish with nonstick foil.  Take each tortilla and add a few spoonfuls of sweet potato/bean/cheese filling down the center and top with a spoonful of tomatillo sauce so the insides do not get too dry (see picture #4).  Roll each tortilla - folding the sides first to keep filling inside.  Place seam-side down in the baking dish.  Once all 6 are side by side, top with rest of tomatillo sauce, then add the rest of your cheese (see picture #5).  Note - it looks like a ton of cheese, but it's really not that much, really!

Bake at 400 degrees for about 25 minutes until cheese melts and enchiladas are heated through (see picture #6).

Tomatillos & onion - fresh & ready to go!

#2 ~ mashed sweet potato, pinto beans, cilantro & cheese

#3 ~ Tomatillo sauce, after blending

#4 ~ add the potato mixture & spoonful of tomatillo sauce to each tortilla

#5 ~ tortillas rolled, seam-side down, topped w/tomatillo sauce & cheese

#6 ~ Voila!!  Fresh from the oven.

Dinner is served!

Enchilada, cut open - look at that YUMMY filling!

"You Choose" - Dana's ingredient: Rhubarb

"You Choose" - Dana's ingredient: Rhubarb

This is the very first blog post in my new series "You Choose".   I posted on My Facebook Page earlier this week and asked some of my friends & page followers to please give me an ingredient - something unique or just something they'd like to see in a healthy recipe.  I will then find a recipe, tweak it a bit, and blog about it.  I'll also tag the person who suggested it in the post on my Facebook page.  I have gotten a nice response so far!

Would you like to participate too?  Please visit my Facebook page, click on "Notes" and add your ingredient - a veggie, a fruit, an herb, a root...(anything that's not meat).  I'd love to see some more fresh, seasonal things that I can find at a farmer's market.  If you can't find the note, no worries!  Just comment on my page.  I'll see it.  What are you waiting for?  Go now...well, after you read this blog post.  Here's the link:  Fit & Healthy Mommy

Our first ingredient was chosen by my BFF, Dana Harding.  She requested RHUBARB.  I love Rhubarb!!!  However, I've pretty much only used it in pies, crumbles & crisps (or, when I was younger, I ate it raw in my grandmother's back yard).  I decided to make a savory recipe using rhubarb.  I have to say...it was pretty amazing.  Josh - my dear husband - does not like rhubarb.  We've been together for nearly 18 years and I have never seen him eat it.  He surprised me by asking for seconds (then even went back for thirds!!)  Score!

I made pizza!  I found a great recipe for Savory Rhubarb & Chipotle Goat Cheese Pizza (thanks to a great blog post by Eats Well With Others).  I tweaked it a little and here's what I came up with...

* Homemade or store bought pizza crust (I used an organic, whole wheat crust from MOMs)
* 1 lb rhubarb, cut into 1/4" pieces
* 1 cup cranberry juice

* 1/4 cup brown sugar (I used Turbinado, or maybe it was Sucanat...one of those!)

* 3T balsamic vinegar
* 1 tsp ginger

* 1 tsp cornstarch (optional)
* baby spinach
* feta or goat cheese crumbles (couple of ounces)

* chipotle chili powder (about 1/2 tsp)

Preheat oven to 450 degrees.  Add rhubarb, cranberry juice, brown sugar/sugar substitute, balsamic vinegar & ginger to pot and bring to a boil.  Let reduce until it resembles a chunky cranberry sauce texture.  Mix cornstarch with a little bit of water, then add to rhubarb mixture.  Let thicken slightly and remove from heat.  Toss goat cheese crumbles with chili powder.  Slice baby spinach thinly.  Spread the rhubarb mixture onto pizza crust (I had extra so I put it into a sealed container in the fridge - looking forward to using it as a spread!)  Sprinkle the spinach on top of the pizza, then top with the chili cheese crumbles.  Bake in oven about 12 minutes or so, until done.  SO GOOD!

 

Rhubarb, chopped & ready to go!

Chili cheese crumbles & chopped baby spinach

Rhubarb sauce, at a boil

Pizza, before baking

Pizza, after baking

I really had two and a half slices - it was THAT good!

Don't forget to hop over to My Facebook Page and give me your ingredient!!  I hope to have new recipes to share with you all summer long!