Pork Chops & Spiced Apple Sauce (a Whole30 recipe!)

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This is one of my favorite recipes from doing Whole30 last year. I am gearing up in my mind for doing another round of Whole30 (not anytime soon, in a few months) so I wanted to unearth a few of my favorite recipes that are easy and delicious and don't feel like diet food. That's what I really loved about Whole30 - everything we ate on the program was real, fresh whole foods. Lots of veggies, protein and healthy fats. This pork chop is no exception - it's super simple to cook (pork chops used to intimidate me), and the apple sauce is really easy and really makes the dish pop with flavor. Stevie asked for this one over and over when we were on Whole30, and we've continued to make it since coming off the program, too!

Ingredients:
- 1 tsp. salt
- 1 tsp. pepper
- 2 bone-in pork chops (about 1 pound total)
- 3 tbsp. oil olive
- 1 onion, sliced
- 2 apples, peeled, cored and diced
- 1/2 cup apple cider (in a pinch you can use no-sugar-added apple juice)
- 1/2 tsp. ground ginger
- 1/2 tsp. allspice
- 1 pinch nutmeg
- 2 generous handfuls of arugula (or frisee or spinach, you can see the spinach pictured here)

Method:
1. Preheat the oven to 350 degrees.
2. Mix the salt and pepper in a small bowl and use it to season both sides of the pork chops.
3. Melt oil oil in a large skillet over medium-high heat. When the olive oil is hot, add the pork chops and sear until you see a golden-brown crust, about 2-3 minutes. Turn over and sear the other side for 2 minutes.
4. Transfer the pork chops to a baking dish and roast in the oven 10-15 minutes, depending on thickness. (If you have an internal meat thermometer, you want the temperature to reach about 140 degrees).
5. While the pork is roasting, combine the remaining 1 tbsp. olive oil and onion in the same skillet. Cook over medium heat until the onion is translucent, about 2-3 minutes. Add the apple, apple cider, ginger, allspice and nutmeg. Cook until the apples soften, about 5 minutes.
6. Optional step - transfer the apple sauce to a food processor or blender and blend until smooth. I say this is optional because we have eaten this recipe with both smooth apple sauce and chunky, and it's delicious both ways.
7. Dress the plates with your green of choice (mine is arugula, because it's the perfect pinch of spice), and top with the pork. Dollop the applesauce on top and bon appetit!

And there you have it! It's really simple to execute this meal and it feels so hearty and wholesome. Also, a word on apple sauce - it is perhaps the most versatile food ever. I love finding new ways to serve it, bake with it and prep different dishes with it. Last month I shared about the different ways I make apple sauce, and included this wonderful spiced version. Let me know if you decide to try this recipe out and what you think of it! Happy cooking, friends!

P.S. - If anyone has done Whole30 while breastfeeding, I would love to hear from you! I'm interested in learning how to safely do the program without sacrificing my milk supply. Give me a shout in the comments with any advice or tips! Many thanks :)

5 Fitness Tips for Postpartum Moms.

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Happy New Year, friends! As I mentioned before the holiday break, I am taking some time with my new baby love, and I am sharing some posts from esteemed and treasured blogging + entrepreneur friends. Today I'm excited to introduce you to Kate, mom of two boys and founder of BeyondFit Mom, a postpartum weight-loss/healthy living program that combines nutrition, exercise and community to achieve health goals. I "met" Kate through the opportunity we had to chat with Jillian Michaels and I am thrilled that Kate is here today to share some of her fitness tips for postpartum moms.

New moms have a lot to think about: when to feed the baby, what to do if they cry… and how to get rid of those extra pounds packed on during pregnancy.

There is a TON of conflicting information out there about how to lose baby weight.  If you’re not an expert, it’s really difficult to know where to start. Especially when you’re sleep-deprived, overwhelmed, and already have so much else on your plate!

If you don’t know where to start (or if sifting through fat loss programs makes your head spin), you’re not alone.  But getting back your pre-baby body doesn’t have to be complicated….

Here are 5 easy to follow postpartum health and fitness tips to help you bounce back after baby….

1. Set realistic goals! 
When it comes time to get serious about losing the baby weight, make sure you keep your expectations in check.  It’s tempting to set unrealistic goals and then be frustrated when we aren’t where we “should” be. Although every new mom is eager to look like our old selves again, one of the most important things to remember is to be patient with yourself. Give yourself some grace and remember, it CAN be done… but it’s going to take time to get your body back.  How much time?  The National Women’s Health Information Center advises that about one pound per week is a safe amount of weight to lose postpartum, and will not affect your milk supply or the baby’s growth.  With the average woman gaining about 30 pounds during pregnancy, and typically losing around 18 to 20 in the first month, that final 10 pounds will push your postpartum fat loss goal to several months after baby makes an arrival.

2. Do it at home!
“Getting slim without the gym” has been favorite motto since becoming a mom.  As you know, there are some days when getting out of the house to exercise is simply not an option. The good news is that you can still get fit in the comfort of your home. Don’t despair if you feel like you don’t have time to get to the gym.  Remember, our goal is to do SOMETHING.  And you can get a fabulous fat burning workout in the comfort of your own home. Hold your baby and do squats and stationary lunges (no weights needed!) for your lower body, then lift your baby overhead (get ready for some giggles) to strengthen your arms and shoulders, or lay on your back and do “baby chest presses.” And during those precious 30-minute nap times, grab some dumbbells and get in a quick weight training workout while your little one sleeps! 

3. Lift Weights!
Speaking of weight training… if you’re ready to get your body back, cardio alone won’t cut it.  This is the most often missed secret in postpartum fat loss. If you’re wondering how to lose baby weight, you have to look past the cardio and on to the weights. The most successful postpartum training plan incorporates a balance of activities including leisurely walks, some HIIT, plenty of stretching, proper core rehabilitation (especially important for moms who have diastasis recti), and also weight training. Cardiovascular exercise may get you bigger or smaller, but you will stay the same shape - weight training is the #1 way to change the shape of your body.  I recommend that moms do strength training 3 times a week for 30 minutes to boost their metabolism and balance metabolic hormones that help burn fat long after your workout is over. This will go will a long way toward tightening and toning your body as well.  

4. Eat Right! 
Proper postpartum training must always be fueled by proper postpartum nutrition.  I see far too many moms trying low calorie, fat diets as they try to figure out how to lose baby weight.  Diets don’t work.  In fact, many times these types of diets make you fatter.  As a new mom, your body needs maximum nutrition to recover from pregnancy, refuel after your workouts, and if you’re breastfeeding, to provide fuel for your baby, so immediately dropping your caloric intake to an unreasonable level isn’t healthy, and may actually cause you to gain weight or do some long term damage to your metabolism. You certainly don’t have to count calories (in fact, I prefer to focus on quality over quantity). To give you an idea of what you need to sustain your baby while you are breastfeeding and safely lose fat, the National Women’s Health Information Center advises consuming at least 1,800 calories per day.  For a healthy baby AND momma, concentrate on well-balanced, healthy food choices that include foods rich in calcium, zinc, magnesium, vitamin B6 and folate. Remember to focus on foods that keep your hunger, energy and cravings balanced.  If you do that, the caloric intake will take care of itself.

5. Find some accountability!  
Having social support, whether through friends, or family (or awesome women in an online community) is key to reaching your long-term goals. We are social creatures by nature, and we feel good when we have someone who listens and can relate to what we’re going through.  Consider getting involved with mommy and baby fitness classes (You can workout and bond with your baby at the same time) or join a group workout if you belong to a gym.  Group training- both online or in person- allows us not just to get a great workout, but to develop and foster friendships- many of which reach beyond the walls of the gym.  If you don’t have a local group, connect with moms in a similar situation as you online…. If you need a friend, I’ll keep you accountable! The key is to establish a built-in support system and to make sure you have someone to help you on your journey.

About Kate (aka BeyondFit Mom)
As a new mom, I know what it’s like to be a busy woman who wants to regain her body (and energy). I created BeyondFit Mom to give women the tools needed to reach their fat-loss, health, energy, nutrition, and training goals. It’s not about a quick-fix program that leaves you floundering after a few weeks. BeyondFit Life is about results now and in the future. It’s about ongoing support, learning, education, and information sharing so you can take your results “BeyondFit” and into the rest of your life.

I’m the founder of BeyondFit Mom, with a Bachelor’s degree in Health and Exercise Science. I’m a professional fat-loss expert with years of experience in helping women shed body fat, boost fitness, and learn how to live a fat-loss lifestyle.

I’m also a mom to two little boys, and BeyondFit Mom is my other baby! You can read more about me here.

 

Thanks for sharing, Kate! Make sure to check out her instagram account, too - there are tons of quick fitness tips and yummy recipes that have me drooling :)

On the Phone with Jillian Michaels. (+ a giveaway!)

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Oh, it's no big deal. I was just having a casual phone call a few weeks ago with Jillian Michaels about her new book - Yeah, Baby! - released by Rodale on Nov. 15, which is all about the modern mama's guide to managing pregnancy, having a healthy baby and the elusive subject of "bouncing back". (By the way, head over to my instagram for a chance to win a copy of the book!)

Yes, you read me right, that Jillian Michaels. The celebrity fitness trainer, author, television star, and hardcore coach that scared me all those years ago when I did her 30-Day Shred DVDs with my bff Natalie in my living room.

I am still floored and oh so honored that I got the invitation to join the call, along with 6 other bloggers, to chat with Jillian about her motivation behind writing this book and also ask her some health and pregnancy-related questions.

Why She Wrote the Book.
Now you might be thinking what I was thinking when I first received this invite - "how can she possibly talk about pregnancy if she's never actually been pregnant??" And to be honest, I think that was how most of the bloggers on the call went into the conversation. So she broke the ice by first explaining that her paradigm on the subject is based entirely on her wife Heidi's experience being pregnant with their son Phoenix.

Along with a team of 3 doctors, an endocrinologist, a pediatrician and a registered dietician/pregnancy specialist, Jillian penned this book to share about her personal experience - ushering Heidi through the pregnancy, and her professional experience - training moms who want to "bounce back" after having a baby. She also shared that she didn't write this book to make oodles of money - "I could have just written another diet book for a million dollar advance" - but that it was written out of an excitement to share the significant information she had learned along the way. "I was stunned and aghast, on a daily basis, at A) the amount of misinformation, B) the amount of dated information and C), the tremendous influence that Big Food and Big Pharma have on mainstream pregnancy information mainly because they do the majority of advertising in magazines and on TV."

I had about ten questions prepared to ask her, but was only able to ask her 1 on the call because she answered everyone's questions in such depth.

Oh, and I also want to mention that she was suuuuuper warm and funny and not at all scary like on her TV show. It was a little shocking how down-to-earth she was, laughing with each of us and talking so energetically about the horrors of GMO food and the idiotic advice they dole out at the doctor's office - "why do they stress staying away from soft cheeses when a more real and present danger is the toxic chemicals in your makeup, your water, and your hygiene products?" She just seemed so real. Like a funny, albeit intense, girlfriend that you want to go to for advice because you know she will give it to you straight, even though it's not always the hard truth you want to hear. Below I've outlined some highlights of the call and some of her personal insights that really struck a chord with me, being 9+ months pregnant and dreaming of the day that I will wear size small underwear again. If ever?

My Top 6 Takeaways From Jillian's Perspective on Health and Baby:

1. The attitude of "I am woman, hear me roar" is a really bad and dangerous thing.
The notion of "it takes a village" is a very real thing when you become a mother, and Jillian suggests that you shouldn't be afraid to ask your mom, sister, in-laws and friends for help. "Women shouldn't be these rugged individualists, saying 'I am woman, hear me roar', because ultimately, you need to be okay with asking for help. You need help!"

2. Adopt the 12-Hour Rule.
Being a parent is hard work - you need to take time for yourself. "I have found that 12 hours is the magic number for me," says Jillian. "I take roughly 12 hours each week for myself - to go to the dentist, get a couple of workouts in, meet a friend for coffee, get a manicure, and those hours keep me sane."  She suggests hiring a babysitter, having your mom watch the kids, and doing whatever it takes to get those 12 hours for yourself. When I asked her about how to implement this rule with a newborn, she sort of laughed and said, "Well, with a newborn you might only get 8 hours a week. But make sure you get those 8!"

3. Set the example for your family.
Especially when it comes to a healthy lifestyle - your kids need to see you making healthy choices. "My kids see me teaching a spin class at the local gym, doing push ups that I share on my Facebook page or sharing a health tip on Instagram - and they want to do those things too." Jillian says that it's not about what you say, it's about what you do. "You have to make fitness aspirational, something that has a long-term end result that they're passionate about."

4. Tell your kids the truth.
Jillian explained how she handles Halloween at her house, "We did the Switch Witch on Halloween night. We let them eat some of the candy they got trick-or-treating, and we told them 'now the Switch Witch will come' and she buys all the candy for a present. We still give them treats, we just remove the chemicals and give them healthier options, like Justin's Organic Peanut Butter Cups or Green & Black's White Chocolate Organic Graham Crackers. And I explain to them about the traditional candy, "this stuff is bad, this is why it's bad, and here's what it's going to do to your health over time." And it sounds crazy, but they get it." Her whole point is that when your kids really hear you, and see your actions giving credibility to your words, you can have a really powerful impact.

5. Don't rush your "bounce back". But make goals.
Bouncing back after having a baby is an elusive and coveted goal of most moms. However, Jillian recommends a gradual, slow return to exercise and having "very realistic expectations" about that return. "Reconditioning your pelvic floor, reconnecting with your core muscles, helping heal up - give it time for that process." She highlights that the recovery from a c-section or diastasis especially need time to heal. "Don't go on a crash diet, but monitor what you're consuming and how much you're consuming. Identify a regimen, like - I want to take a postnatal yoga class - and commit to it. Then once you've got the eating and the fitness in a good routine for a few months, really do your best to prioritize your sleep." These might seem like laughable goals all at once, but little by little, you will have a better mood, energy and metabolism.

6. Find a balance - and realize it's not going to be perfect.
Figuring out how to schedule your workouts can be tough, but not impossible. "You just have to give up the notion that life will ever be what it once was." She shared how she goes about scheduling her workouts in the midst of juggling career and parenthood, "I started to piece together a workout schedule that wasn't perfect, but it's the best possible outcome for the season that we are in. For example, my mom will watch the kids on Saturday so we can go to this yoga class we love - that's one workout. I will have my assistant carve out another morning once my kids are at school - that's two. Can I fit in a crappy lunchtime workout in the middle of the day? That's three. Can I get one in when they're running around the house like savages? That's four. It's not ideal, and it won't be as perfect as it used to be, but it will still be a whole lot better than nothing, and it will work. Paired with relatively common sense eating, it will be enough."

She shared even more than I can capture here in one simple blog post. She is passionate about this subject and it really shines through in her energy and language, because she could rattle off statistics and examples without pause. What I love most about the book is the month-by-month workout routines, accompanying meal plan and recipes that are specially designed with the baby in mind for each stage of pregnancy. As the baby develops and as the pregnant body changes, the workouts are modified and the eating is tailored to the specific growth needs of the baby. I was actually really bummed to receive this book at the end of my pregnancy - I could have really used this resource 6 months ago!

Tell me - do any of the things she shared strike a chord with you? What is one takeaway that you could actually utilize in your own pregnancy and/or health journey? I'd love to hear about it in the comments below!

And now for a giveaway! I wanted to give you all a chance to win a copy of the book, and you can do so by visiting my instagram (@oykristen) and following the prompts in today's post. Best of luck to all of you! 

Many thanks to Rodale and Big Honcho Media for sending me the book and connecting me with the opportunity to chat with Jillian!

Multitasking Motherhood.

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Moms wear a lot of hats. And that's not just because we are trying to hide the dirty hair (just an added bonus).

We are busy, we are constantly innovating, continuously problem-solving, multitasking, thinking through the next meal plan and activity and whew - trying to get some laundry done while we're at it. Don't even get me started on full-time career moms because I don't know how they do it. I can only hope they outsource a lot.

All this multitasking can sometimes lead me to forgetting to take care of myself. Being so focused on the family and their well-being is the nurturing gift of being a mom, but I often have to ask myself, "Did I take good care of me today, too?" This past month my family spent our time in New York while the husband tackled a work project. We wanted to keep our family together and enjoy a mini adventure instead of missing dad for an extended period of time. I loved that we got this time together, but wow, it definitely threw off my normal routine, and Everett's, too! We settled into a nice schedule after a week or so, figuring out where to grocery shop and which parks were better (the ones with big water fountains, duh mom). But one thing I had to figure out was how to squeeze in some exercise while not having any free time to myself - no babysitters, no grandmothers to lean on, no school to occupy him for a few hours. Just me and Everett, all day, everyday.

I got creative with our park dates and amped up my "play" self. Made sure to dress properly for the occasion and hightailed it in the stroller to our favorite local destinations for some good old fashioned park time. It might not have been as focused as an hour at the gym or my new barre class obsession, but it was surprisingly athletic! I really believe that if you get intentional with a goal, you can make something happen! We did all the normal park activities, but I leaned in a little more than normal and engaged with him in a really active way. And you know what? It works! How silly is it that just fully committing to the moment could actually give me the exercise I would have never expected to get. I promise, this motherhood gig is full of surprises.

This Isabella Oliver top epitomizes the needs of a multitasking mom, and is something you could wear to the gym, the park or out to dinner, and it would equally serve all purposes beautifully. I wore this on a play date with Everett and Stevie one evening (we had to show Dad the newest of our park finds), and afterward I quickly threw on a different pair of pants and shoes for dinner downtown. We went from the playing on the swings to ordering crepes in about ten minutes flat, and that included freshening my lipstick and throwing on some earrings :)

The pieces in this collection make me realize there are other moms out there who "get it" - the need to take care of your family, take care of yourself, stay active and be flexible with the moments we are given. And feel stylish while doing so (I should have put that higher on the list just now, because who am I kidding - IT MATTERS). The Isabella Oliver brand is attractive because it's created by a mom who recognizes the need for beautiful, transitional clothing for the ebb and flow seasons of motherhood. The amazing part about the fall collection is that almost every piece works beautifully for before and after the baby comes. I think there is something magic in the ruching (and I don't normally care for the look of ruching), but the way it folds can easily accentuate a baby bump or look really slimming when there is no baby bump to display :)

A few other pieces I am loving from the fall collection are this dress (perfect for holiday parties!), this tunic (another multitasking piece), and this top (because seriously, SO cute). If you're into catalogs (I am), you can request one here - and it's a fun read, kind of like a book.

Look 2:
Isabella Oliver Helston Maternity Top, Sebago Claremont Boots, Gap Maternity 1969 Full Panel Skinny Jeans, Kate Spade Stevie Diaper Bag (mine is sold out, similar color here)

Many thanks to Isabella Oliver for sponsoring this post and providing free product. All opinions expressed are my own.

The 5 Ways I Make Time for Exercise (with a Toddler + a Baby on the Way!)

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The battle for our hearts are fought on the pages of our calendars.
- Bob Goff

It's really hard to make time for exercise when you have a job and a family and hobbies and a life. It's just hard. It's taken me a lot of time to figure out how to implement time for exercise that works for me and my family. Usually by the time I "figure it out", everything changes again. Schedules change, seasons change, work load changes, my husband starts traveling incessantly for his work, and suddenly I'm back to square one. I'm certain I'm not alone in this constant battle for time and the need for more disciplined time management - but in the realm of exercise, it's become a necessity for me to figure out how to make exercise work within the available time frames that I actually have. Creating time for exercise is what has helped me regain my sanity and overall sense of good health since having my son two years ago. Like I said, this has been a loooooong road in figuring out what works, and I'm sure that I will undergo another season of "figuring it out" after I have another baby this winter. Navigating life with two littles is certainly going to be an interesting new challenge!

I wanted to share these few nuggets with you because so many people have reached out and asked me how I make time for exercise, even with a toddler (and even while pregnant!) While I certainly don't have all the answers, I am happy to shed light on what has worked for me over the past few years. I am so passionate about staying active because it's obviously good for my own health, but it's also one of the best examples I can set for my son and baby to be. Showing them that I care about my health, that I care about my well-being, and that those things are a priority will only set them up for a lifetime of good health success, too.

I also want to mention that I am not a registered dietician, nutritionist, nurse, or anything even close -  I'm just a regular ol' mom. This is my own personal experience, and you should consult your doctor before making any changes to your own fitness plan.

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1. Exercise Early.
This is my favorite tip. I have never been a morning person but have discovered a new love for the early hours of the day because I can have "me" time before my son wakes up. I wake up at 5:30am three days a week and exercise, no matter what. Mondays, Wednesdays and Fridays are my days to leave the house early and get to a 6am workout at the gym. Lately I've been incorporating Pure Barre as well, and I'm getting dangerously addicted to those classes.

2. Get Out of the House.
It's really good for me to get out of the house for my early morning workouts, because I am much more motivated by the change of environment. If I try to do a workout DVD at home at 6am, I tend to get lazy and sit on the couch and scroll through my email and think of making a pot of coffee... you get the point. Getting out of the house causes me to focus solely on me and make the most of my time. By the time I get home at 7ish, my husband is ready to get out the door for work and my son may or may not be awake. This is one of the ways that we can tag team the parenting of the morning and it still allows me to get that exercise in. (In case you're wondering, Stevie works out the other two mornings of the week. I didn't want you to think I was stealing all the good days of the week for my work outs :)

3. Mix Up The Routine.
I get bored doing the same thing all the time. In order for me to stay motivated and excited about exercise, I have to do different kinds of workouts throughout the week. While I prefer exercising without my son in tow, sometimes I have to get creative and incorporate exercise into my daily life with him.

I mentioned above that I love my early AM workouts - I usually lift weights 1-2 times per week (my sis-in-law meets me, and we get to catch up with each other while we lift, which is super fun), I like to swim laps (very gently, I never actually put my head in water), and lately I've added Pure Barre to the mix and I've been at the Pure Barre gym 1-3 times per week. Cardio is obviously important, too, but I've been scaling back on super strenuous cardio since getting knocked up. If I have to exercise with Everett, I like to get outside and walk him in the Bob stroller. I also add on some squats and lunges mid-way through the walk, and he just laaaaaaughs and counts them out with me (we are working on counting these days). Between all of these options, I'm averaging about 4 workouts per week.

If it's a rainy day and I need to get a workout in during my son's nap time, I love the Tracy Anderson Pregnancy Project DVDs. I've also heard great things about her Post-Pregnancy Workout and her Method and Metamorphosis series. Plus, she's not an annoying person to watch on a DVD :)

4. Listen to Your Body.
This is a really important one. There are some days that my son is super active and by the time he finally goes down for a nap, I'm exhausted. In these situations, I am often challenged by feeling tired, but also feeling the pressure to "get in my workout" while he's sleeping. I've learned this lesson the hard way, but in these moments it's always better for me to listen to my body and lay down to take a nap. It makes me a better mom and it makes me less likely to injure myself.

On the note of listening to your body, I've had to make major adjustments lately because I am pregnant and my center of gravity keeps shifting. Lately I've been lifting weights a little less, and when I do lift I am doing much less weight. And even though I enjoy running, I don't run at all when I'm pregnant, because it's just too much pressure for me. I know a lot of ladies love to run late into their pregnancy and feel really good doing it, but I'm jut not one of them. I am a big fan of scaling back really intense workouts and using my own body weight for resistance. This is important all the time, but especially when you're pregnant - listen to your body! You know that "good" pain feels like and what bad pain feels like.

5. Create a Motivating Playlist (or Podcast!)
I kid you not - in the fall, I was listening to gardening podcasts at my 6am gym workouts. I'm a granny. But seriously - this was how I learned to take care of my roses and which vines to plant along my fence! I like to rotate between my hip-hop/R&B playlists, gardening podcasts, and church sermon podcasts (I love listening to Bethel Church and Bethel Atlanta :) And sometimes, I like the quiet and I don't listen to anything at all. This kind of goes along with tip #3 above - mix up your routine and you won't get bored.

There you have it! The 5 ways I've incorporated toddler-friendly and toddler-free workouts in my schedule. We all have different time constraints with how and when we can exercise, but I am a big believer in "where there is a will, there is a way". I hope some of these help inspire some creative exercise scheduling for you!

Questions? Words of advice/encouragement for me and other mamas who are reading this? Leave a comment below! I love hearing your feedback and I try my very best to respond to every comment :)