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Energy bites (toddler approved 😊)

Lately my kids have been eating way too many processed foods for snacks. So I decided to make some yummy energy bites (but I call them special cookies so the girls think they are treats 👍🏼) Also, being diary and gluten intolerant it’s hard for me to find easy snacks that my girls like, but that I am also able to eat. So here we go….

My little helpers were very excited to make special cookies

What you need:

2 cups oats

1/2 cup ground flax seed

She accidently dumped the ground flax seeds before I could snap a picture.
1/2 cup shredded coconut

  

1 cup peanut butter 

1/3 cup honey


2 tbls chia seeds (chia seeds are a great source of Omega-3s. Even more Omega-3s than salmon.) 
Optional: 1/2 cup semi sweet chocolate chips (they may have eaten a few ☺️)

Mix all ingredients together in a large bowl 

Roll into 1-2 inch balls put in Tupperware and put in fridge. Recipe makes about 2-3 dozen depending on the size 😊 Easy snack to grab for busy Mommas and busy kiddos. 


Have a tasty Tuesday. 
-Erin 

Turkey meatballs with zucchini noodles

  
Y’all I got a Vegetti! If you don’t know what a Vegetti is you are missing out. I am gluten free and have been missing pasta lately so I got a Vegetti, (it’s a tool that allows you to take a zucchini and turn it into ‘noodles’) anyways needless to say I am obsessed. So tonight I made turkey meatballs and zucchini noodles. Here’s the recipe and directions…. Easy peasy 😊 

This is all you need for the entire meal
  • 1 pound ground turkey
  • 3/4 cup oats 
  • 1 egg
  • 2 tbls tomato sauce 
  • 1 tbls (ish) salt 
  • 1 tbls (ish) pepper
  • 1 tbls (ish) Oregano 
  • 1 tbls (ish) coriander 
  • If I have it on hand I’ll add some fresh parsley 
  1. Turn oven to 400
  2. Mix all ingredients   
  3. Roll 1-2 inch meatballs (should make about 30)  
  4. Put in the over for 18-20 minutes
  5. While meatballs are in the oven grab the vegetti and zucchini and make your noodles  
  6. Throw noodles into a sauté pan with some sauce, (I used tomato basil today but I also love it with vegan pesto.) toss around for about 5 minutes 
  7. Throw it into a bowl and top with meatballs and voilà 😊😊😊 

  
It’s an easy peasy healthy dinner that takes less that 30 minutes total. It’s also a great way to sneak in some veggies to your kids diet.Try it out and let us know what you think. 

Written by: Erin Kellogg cofounder of #Mombod

MOTIVATIONAL MONDAY ~ Good Morning Mommas!!!

Can you all believe there are only 10 days left to 2015!?!?!?!!? I CANNOT! In fact, this last month has been insanely busy with traveling, parties, family, work, sickness through our home and of course my household can never finish a year without a decent injury :/

Anyway, I know Christmas is 4 days away so do not start anything crazy today (unless you are like me) LOL. Be thinking about what you want for yourself in 2016.

Is your goal to lose weight, to gain muscle, to sleep better, to improve energy, to boost libido, to feel better in general?!? All of these things are outcomes of diet and exercise, choosing to live Healthy!

I want to share something I accomplished this week. The back story is what makes this so neat and should motivate anyone to believe they can do their impossible! I set myself a goal of 10 pull-ups/chin-ups in 1 year on May 12th, 2015. By the way, please do not set crazy goals like I did. When you fail, it breaks confidence. So, I did what no one should ever do 😉

A better goal would be like 1 in 1 year, NOT 10. hahah… This seemed absolutely without a doubt impossible for me. I had never been able to do one, even when I was younger and I could only pull my body weight about an inch north in May.

With a goal in mind and focusing my training around that goal, I DID it Wednesday 12/16/15 (ALMOST 5 MONTHS AHEAD OF SCHEDULE). Talk about an energy explosion. The possibilities now seem endless. I broke through all the excuses! I PUSHED! I PUSHED harder and I PUSHED some more. AND… when I felt like there was NOTHING left to GIVE I GAVE MORE!!!!

This was my goal! What is yours? Whatever your goal is, we believe in you and will help push you along and stay focused!

Love,

Heather Mast, MSN, APRN-BC

 

PS. I am unable to upload the video here so I will link it to Facebook 🙂

https://www.facebook.com/heartyourmombod/?fref=nf

MOTIVATION MONDAY- Samantha Mello

  
Hello Moms, moms to be, and Moms patiently waiting to start their Mom Journey. My Name is Samantha and I am a proud mom of a 9yr old!!! That’s right ladies. You think it’s hard to stay on track when their little it doesn’t stop when they get older. I started my mom journey when I was very young at the age of 19. All I was told was how expensive this baby that was coming was going to be. No one warned me that I would have these huge emotional swings and struggle with depression. I was told how glorious and beautiful pregnancy was and seemed like everyone I came across made it sound magical and effortless. My experience couldn’t have been more opposite. I had a love/hate relationship with being pregnant. But was ashamed to admit it. I loved feeling him kick and grow but hated the changes my body went through. No one tells you that you going to be hot all the time, you hips and back will hurt, you have uncontrollable gas, you are tired, you can pee you pants at any time and your boobs become a whole other person. Haha. I was so young I didn’t even know my body let alone get to enjoy my body when it was in its prime. I was a athlete in love with any and all sports. I loved being active and loved competition. Starting off at the amazing weight of 115 I thought I wouldn’t change too much WOW was I wrong. I had no idea that my choices to eat and do whatever would effect me the rest of my life with my body image and insecurities. I gained a whopping 80lbs when I went into deliver. I had access amniotic fluid, kept going into preterm labor and was 2 weeks over my due date! I gave birth to a beautiful 8lb 11oz and 23in long healthy boy named Hayden Everett Ungs. My world has been forever changed. Balancing being a young mother, working to stay afloat, becoming an adult and all the other things we had to deal with, fitness was at the bottom of my list. I found ways to fit it in though. I took my son with me everywhere. Walks, runs, hikes, malls, and even the gym at times. But with determination I was able to lose the weight but could only get down to 145. I was left with stretch marks and some lose skin around my midsection. I still had huge insecurities with how I looked. I felt flawed and compared myself to all the girls my age who still had those great high school bodies. I struggled daily. But slowly my body came back and most of all my mind and how I looked at myself changed. Fast forward to today. I am 28 years old, run my own business doing hair and have my own house and many other accomplishments. My fitness journey seems to be a struggle still just different problems or just life in general. I have found what works best for me and doing what I enjoy is key. I love weights and outdoor activities. I would have to say it wasn’t until these last couple years that I have finally figured out that someone is always going to be prettier, smarter, more fit, have more money, have a smaller waist or have what seems to be a perfect life. But that doesn’t make my accomplishments any less, or my beauty any less, or my body worse. It makes me who God intended me to be! How amazing to accept yourself where you are and to be able to look at yourself and think positive thoughts. I used to think when Hayden gets bigger it will get easier or when I make more money it will be easier. Truth is it never changes! Things come up all the time and you stay just as busy just with other things. So keep making those small changes and include your kids in your fitness. My son loves to be outside with me and he loves to be active. They watch and take on your daily habits. I’m still on my fitness journey and believe I will be until the day I die! But what makes it amazing is sharing it with all you ladies and hearing new ideas and getting support!

Blessed is she who believed that there would be a fulfillment of what had been spoken to her by the Lord. Luke 1:45

  

FRIDAY FAVORITE – Organic Milk

The Organic Milk Debate

What is organic milk? How is it different from regular cow’s milk and should you spend your extra cash for it? Organic milk has to follow USDA organic milk standards. The standards say that farmers cannot use synthetic fertilizers, growth hormones, antibiotics, or use GMO crops or feed for their cows.

Although organic milk has much lower levels of pesticides, both organic and nonorganic milk have high levels of sex hormones in them. Milk from pregnant cows has much higher levels of sex hormones than non-pregnant cows. Those high levels of sex hormones have been associated with earlier menarche in females, gynecomastia in males, increased risk of certain cancers.

So, should you buy organic? I personally only buy organic milk due to it being consumed on a regular basis, but I always alternate cow’s milk with both almond and cashew milk to keep a variety. I think it is a decision to be made per family. Even though I only buy organic milk, I feel that there is more benefit to buying organic produce and organic meats over organic milk if cost is a factor. What do you think? We would love to hear other opinions.

MOTIVATIONAL MONDAY – DIASTASIS RECTI BY CarrieFit

MOTIVATIONAL MONDAY!!! Have any of you struggled with core or lower back issues after pregnancy? Have you looked pregnant for months after having your baby? You may have diastasis recti. This is a very common postpartum condition that us mommas face. Mine was 4 fingerbreaths after my twins were born. This is so important to learn about, because there are exercises that both help and exacerbate this. Check out this video intro by Carriefit, an expert in postpartum fitness.

Check out the video on our Facebook Page https://www.facebook.com/heartyourmombod/?ref=hl

MOTIVATIONAL MONDAY ~ MEET DOROTHY

Dorothy and Connor

My alarm buzzed at 5am this morning and before I was fully awake I was snoozing it, hoping desperately that it wouldn’t wake the baby. Waking up was a slow slide into reality. At first I was relieved it was the alarm and not the baby crying and I was snuggling back into my pillow trying to hold on to the delusion that I could go back to sleep. It didn’t take long for reality to set in, if I *wanted* to meet my running group at6am and get my long run in I had to get up now. Now, at 5am? Now, when the baby was still asleep? Oh no….. why would I do that??

Before my son was born I was really active. I would wake up early and go to yoga multiple times a week, I ran and I raced in triathlons. Being active was a huge part of my life but as my pregnancy progressed I found it harder and harder to do the things I loved, especially running. I stopped running after the first trimester because it felt like I had a watermelon bouncing around in my pelvis and my hips felt like they were going to break apart. I walked a lot and I swam 3 or 4 times a week but it just wasn’t quite enough to keep up my fitness. I promised myself that as soon as my son was born I would get right back to running and racing triathlons. I just didn’t really understand how hard it would be. In 2 weeks my son will be one. It feels like a big milestone not just for him but for me as well. I knew that having an infant was hard but now I know what “hard” means on a visceral level.

As soon as my doctor gave me clearance to workout (at 4 weeks postpartum) I put on my running shoes and hit the pavement. I was elated to be on the road again, for about 2 minutes, then I was miserable. I think I made it about a half mile before I knew I was going to die. Everything hurt in my pelvic area. With every breath I felt like I was a fish out of water. I was totally winded. I stopped, turned around and started walking home. Everything was like that, it was so hard to get back on the horse. I kept slogging away and each time it got a little better. I ran my first 5k when my son was about 8 weeks old. I was slow as molasses but I ran the whole grueling thing. I had a few exciting successes like that one and I kept plugging away, trying to get back into shape but it often it felt like it was impossible. The sleep deprivation was a huge factor in slowing me down. Some days I felt like I just couldn’t run, I would get out and try running but I would have no energy, there was nothing in the gas tank. It was depressing as all get out.

When my son was about 7 months old I joined a running group in Austin called Rouge Running. Around that time my son started sleeping a little more at night and I started to have a bit more energy. I was determined to really get serious about running again. I ran with my Rogue group throughout the heat of the Texas summer and it was miserable, the group was great but the heat… oh man the heat! After our Wednesday evening workouts I felt like I needed someone to scrape me up off the pavement where I had melted like the Wicked Witch in the Wizard of Oz.

Speaking of melted, my belly button still looks like it melted. It’s literally twice the size it used to be and my son delights in sticking his finger in it and laughing. I’m like “Kid you might as well stick you whole hand in there because it will totally fit”. The reality is that my body is not the same as it was before my son inhabited it and despite that I love my body. I am grateful for my body, it allows me to do so much. It carries me through life, it grew and birthed this crazy little munchkin who NEVER STOPS GOING and it allows me to keep up with him. I work really hard to practice gratitude for my body. One of the biggest lessons I have had to learn since my little man joined our family is to celebrate the day to day. So often, my tendency is to put happiness off to the next milestone. I ran 3 miles! Great! Now I want to run 5. I hit a speed target, great! Now I want to go faster. Sure setting goals and reaching them is great but if you don’t stop to celebrate what’s the damn point? I try to marinate in the moment, to enjoy each step, each mile, each success. Every muscle that hurts means I made the time for myself to workout and I am grateful for my #mombod.

So this morning when my alarm went off I realized that I wanted to get up and run. I wanted to luxuriate in the solitude of the early morning, my feet hitting the pavement, the sun coming up over the horizon. Whatever the run held in store for me, milestone or not I wanted it.

~Dorothy Mankey

FRIDAY FAVORITE ~ Shopping Organic Mini Series

photo_2890_20070817

Shopping Organic Produce

Have you ever found yourself standing in the produce aisle wondering if you should buy the same berries in organic for two times the cost? Then, you start questioning if I buy this organic, should I buy everything organic? Does it matter that much? Sometimes I even hear, well I did not eat organic as a kid and I am fine.

It is expensive to eat all organic, and the bigger your family is the more expensive it is. My boys will eat a whole container of organic berries as a snack! Some Mommas can easily afford that, but some mommas have a hard time affording healthy food in general. We are all in different situations, but we all want to eat healthy and feed our babies healthy food.

Here is how I do this… As an APRN, I do feel that consuming large amounts of pesticides and herbicides can be neurotoxic and disrupt the endocrine system. They have also been associated with carcinogenicity and immune system suppression. Organic fruits and vegetables have also shown to have up to 40% more antioxidants.

I do not buy ALL organic. I always buy organic milk for my kids, and I split their milk between cow’s milk and almond milk. We split meats (sometimes organic and sometimes not). For fruits and produce, I try to follow the Dirty Dozen and the Clean Fifteen.

Since this mini-series of shopping organic is focusing on produce we will start there. The dirty dozen are the 12 offenders with the highest pesticide load. I use this as a guide, and make them priority to purchase in organic.

Dirty Dozen:

  1. Apples
  2. Strawberries
  3. Grapes
  4. Celery
  5. Peaches
  6. Spinach
  7. Sweet bell peppers
  8. Nectarines
  9. Cucumbers
  10. Cherry tomatoes
  11. Snap Peas
  12. Potatoes

According to EWG.org food news, there is a dirty dozen plus which also includes hot peppers and domestic blueberries, which may contain organophosphate insecticides.

There is a growing amount of research showing that even small amounts of these pesticides can have negative health effects. These effects can be more profound in fetal development and the developing child. For those of you who grew up on non-organic food, just know a lot of these chemicals and production methods were not used in the 1980s.

Now for the Clean 15: I never (or hardly ever) purchase these items in organic. They have shown to have little amounts of pesticides under the peel.

  1. Onions
  2. Avocado
  3. Sweet Corn (watch for GMO)
  4. Pineapple
  5. Mango
  6. Sweet Peas
  7. 
Eggplant
  8. Cauliflower
  9. Asparagus
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Grapefruit
  14. Sweet Potatoes
  15. 
Honeydew Melon

Now… we all want to provide our families with healthy and nutritious meals (even though I am so guilty of throwing my hands up and letting my twin toddlers skip meals, because I am SIMPLY tired of fighting with them to eat), but here is the kicker.

As a nurse that worked in endocrinology, I believe that eating nonorganic can affect weight loss. Experts do not all agree on this matter, and I am sure it will be a heavily debated nutrition topic in the coming years. Nonorganic foods are packed with synthetic ingredients and pesticides. Our bodies do not recognize these synthetic ingredients and receive no benefit from them and may store them as empty calories “or fat”. In the end, you are consuming lots of extra calories of synthetic ingredients.

Pesticides have also shown to disrupt the endocrine system, which can affect your ability to lose weight, an example being low thyroid function. Foods can absolutely affect thyroid function and with lower thyroid function, women typically struggle to drop weight.

Stay tuned for The Organic Milk Debate and Organic Meats

Tasty Tuesday- My favorite breakfast. 

  
My favorite breakfast. Balanced, healthy, dairy free, gluten free (optional). I don’t know if there is a name for this breakfast but I like to refer to it as “the most delicious thing to eat when you wake up.” 

Start with toast. Since I’m gluten intolerant I am using some amazing gluten free bread I got from a local bakery.  

 While toasting the bread throw 2 pieces of turkey bacon in the microwave, and start frying your egg with a little coconut oil. And grab an avocado.  
 I am an avocado lover. I’m pretty much addicted. The healthy fats are so important to your diet. Anyways I slather the toast with half an avocado.  


Next layer that turkey bacon on top of the avocado. This was the girls favorite part.  

 
 I use some pink salt and pepper on my fried egg.  

 

And then top off the toast with your fried egg. Super delicious and totally nutritious and quick and easy. 


 What’s your favorite healthy breakfast??

Thanks,

Erin
 

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