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

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.

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.

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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.

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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.

 

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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 :)

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

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.

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.

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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 :)

Life After Whole30 (+ My 3 Biggest Takeaways)

Life after Whole30 is weird.

It's actually kind of ruined my life. But in a really wholesome kind of way. Because the Whole30 discipline is such a healthy way to approach food and fitness and overall health, and it holds a really high standard for what should be put in our bodies. It was so so hard when I was in the midst of the 30 days of no sugar, no bread, no alcohol, constant meal prep and kitchen cleaning and ugh - I felt like the days went by so slowly. And I felt like this way of eating was just so enormously time-consuming and not realistic for our day and age. So many times, I remember feeling sorry for the pioneer women. Because I had the realization that this was their life - cooking and cleaning up for their families. Preparing everything from scratch. Dirtying practically every dish in their pantry and then having to clean every dish - over and over and over again. It felt monotonous. It felt archaic. It felt like sacrifice. It felt like a crap-ton of work. And life is already work. So yeah, I had some low moments, in the midst of Whole30. And that doesn't even include the mood swings from detoxing from all the sugar and caffeine and happy breads.

But this strange thing was happening during all the whining and complaining and headaches and longing for sweets and wines and sweet wines. I was starting to feel a surprising amount of goodness. I was sleeping hard. I was waking up early, with no grogginess. My workouts were strong. My mind was clear. I just felt an intense amount of clarity, like the chaos in my mind was being detoxed along with with the unhealthy foods. So as much as I hated the meal prep, I was starting to really love the feeling of wholeness.

My biggest, most positive takeaways from my Whole30 experience:

1. I think about what I put in my mouth.
Whole30 taught me to read the labels on my food products. Instead of grabbing something because it says "organic" or "all-natural" and thinking that meant it was the healthiest choice, Whole30 taught me to read the labels and decipher the ingredients. There are so many sneaky sugars, preservatives, emulsifiers and chemicals that are in normal, everyday foods. You might think that sounds like propaganda - it's not. Do your research. Don't trust me for a minute - do your own research. The findings are pretty appalling. And once you learn something - you can't unlearn it. And that's what happened to me. Once I understood what soy lecithin and carrageenan actually are, I was much more motivated to find items that simply don't have those ingredients in them. And healthier options do exist, it just takes a little time to find them. The first time I went to the grocery store with a Whole30 list in hand, it took me over two hours to get out of the store. And no, I didn't have my toddler with me. It is just so time-consuming, reading every ingredient on every label of every item. It was exhausting. But now that I've done that work, I simply revisit those same items in the store, and my grocery trip are under 30 minutes now. So even though the process was time-consuming and overwhelming, it paid off with healthier choices that I am able to continuously make, now that I know my options.

2. I realize that everything is way too sweet.
My taste buds had been warped. And I'm going to be bold enough to suggest that yours are probably warped, too. Don't take it personal. It's not really our fault. It's been a slow process of eating "normal food" our entire lives and not knowing what is in it. Our taste buds have been warped because everything has so much sugar in it - like everything. Ketchup, crackers, barbecue sauce, lunch meat, bread, etc. And that's not even the stuff that we know has sugar in it, like cereal and alcohol. And then there's the obvious good stuff, like brownies and ice cream, duh. But I tell you what - after going 30 days without any sugar, and then coming back to it? Everything tastes annoying sweet. Like, obnoxiously, brazenly, almost insultingly sweet. Starbucks lattes? Too sweet. Chocolate chip cookies? Wayyy too sweet. Jeni's ice cream? I couldn't even finish it. I know, you probably want to ban me from your life right about now. If you haven't already stopped reading this post. But I never said that this blog would tickle your ears all the time. I can't help it you guys. I really can't. The truth was glaring me in tongue.

3. I'm discovering how to make healthier meals.
Look, you are probably cooking most days. I know I am. But learning some healthier techniques/recipes/ingredient swaps has been one of the most revolutionary takeaways for me. Because I'm cooking for my family every day, no matter what. We have to eat! And learning that I can spend the same amount of time prepping a meal but ensuring that it is incredibly healthy, made with whole foods (not preservative-laden substitutes) and brimming with irresistible flavor has been such a welcome revelation. These Whole30 meals do not taste like cardboard. It's actually the opposite. They taste better than most meals. In the beginning of the experiment, i definitely craved chocolate after dinner and wanted to throw some Parmesan cheese on top of my spaghetti squash spaghetti. But those desires have diminished significantly. And I feel empowered with some new recipes that are extremely delicious and nourishing. WIN.

There you have it, some of my biggest takeaways from the Whole30 experiment. Since ending Whole30 and eating "normal" again, nothing is really normal. I can't help but think about the health impact of everything I put into my mouth. It's definitely changed my way of approaching food, and I am still in the process of striking the right balance for my family that feels manageable (like, not annoying and high-maintenance) but also with a standard of health excellence. I want to set my son up for a lifetime of wellness, but I also want him to be able to eat a cookie with absolutely no guilt. It's a process, and I am still figuring it out. I'm compiling a shopping list and a slew of great recipes that I would recommend and will be making that available to blog subscribers soon. Let me know in the comments section if something like that would interest you!

If you would like to learn more about my Whole30 experiment, you can read about why I decided to try it. Also, check out my weekly diaries - Part 1, Part 2, Part 3 and Part 4. Happy discoveries to you!

My Whole30 Diary. Part 4.

This was the final push - the 4th and final week of my Whole30 experience. You can read about why I'm doing Whole30 here.

Day 22.
I went into this week knowing it was going to be a big one. Really busy with writing stuff and really busy with mommy stuff, because Stevie was going to be out of town for the week. There was also an emotional component of losing my Whole30 buddy, because I gave him my blessing to stop eating Whole30 before his trip. This was the beginning of a slew of business trips he was going on, and we didn't really want him to be put in a position where he's the awkward guy on the team not eating anything normal because of his "diet". He didn't want to be that guy, and I really didn't want that for him either. So he prepared to break the Whole30 commitment a little early, but still eat super clean until I was finished. All that being said, I went into this week with lots of feelings...

Breakfast: Quick egg scramble. Black Coffee.
Lunch: Chicken salad with Greek toppings (kalamata olives, marinated artichokes, sundried tomatoes and sliced avocado).
Dinner: Leftover Spaghetti Squash Spaghetti.

Day 23.
Breakfast: Egg scramble with random veggies thrown in. 1/2 grapefruit and black coffee.
Lunch: Chicken salad with Greek toppings.
Dinner: Pulled beef with homemade ranch dressing (recipe in the Whole30 book), kale chips, cauliflower mango rice, and 1/2 sweet potato.

My sister came over and had dinner with me, so I wasn't such a lonely lame eater. Also, I resumed rewatching Gossip Girl. Because I was missing New York and Stevie was having slamming amounts of fun somewhere without me and I just needed a little indulgence.

Yeah, I was pouting a little. But the sweet potato tasted like pie and that was the jam!

Day 24.
Breakfast: Frittata with diced onion, tomato, chicken sausage and spinach. Hot tea.
Lunch: Chicken salad with Greek toppings. (You might get bored doing this same lunch everyday, but I finally found one that I love so I just kept making it :)
Dinner: Sweet potato and kale chips.

I'm telling you. The breakfast frittatas are delectable.

Day 25.
Breakfast: Frittata, sliced apples and hot tea.
Lunch: Mexican salad (ground beef, salsa and avocado on a bed of spinach, drizzled with homemade ranch dressing).
Dinner: Pulled beef, cauliflower-mango rice, sweet potato, kale chips.

As real food continued to taste better and better during the course of Whole30, cauliflower tasted increasingly worse. It's probably because it's a broccoli cousin. I kept trying to cook with it (like in the above cauliflower-mango rice) but I just kept hating it more and more. Ugh. So cauliflower-y.

Day 26.
Breakfast: Egg scramble and 1/2 grapefruit. Black coffee.
Lunch: Chicken salad with Greek toppings.
Dinner: Baked salmon with lemon-herb mayo, sweet potato, steamed kale.

Again, I was eating so many sweet potatoes because PIE. They tasted like pieeeee.

Day 27.
Breakfast: Egg scramble, sliced plantains pan-fried in coconut oil and dusted with cinnamon. Black coffee.
Lunch: Leftover salmon with homemade cream dressing, capers, olives, diced cucumber, sundried tomatoes and avocado.
Dinner: My homemade Grandma Soup (no noodles, but add diced red potatoes).

Dressing up my usual lunchtime salad with leftover salmon instead of chicken was so fancy. It tasted SO GOOD. I loved the leftover salmon times. As much as I could love anything, with all the lack of chocolate in my world.

Also, salmon felt fancy and celebratory because Stevie was home for two days before resuming more travel. We partied so hard. With our sparkly water and early bedtimes and church in the morning. Are you getting the sense for our wild life? Like the JUNGLE.

Day 28.
Breakfast: Church day, so this was an early, busy one. Breakfast was a banana and a Lara Bar. I hunted for coffee in our new church location until I found it. And then I had a lot of it.
Lunch: Grandma Soup!
Dinner: Don't judge. Stevie was out of town, so I had soup again for dinner. Hallelujah for not having to cook again. Good times had by all. But mostly by Everett. Because he was blissfully eating waffles every single day.

Day 29.
Breakfast: 2 fried eggs and 1/2 grapefruit.
Lunch: Chicken salad with Greek toppings.
Snack: Lara Bar. My favorites are blueberry and key lime :)
Dinner: Leftover pulled beef and a sweet potato.

I honestly wasn't feeling pouty about food at this point. It was all sort of routine and not heartbreaking anymore. Because I got to have my sweet potato, so I was pretty good with life.

I know what you're thinking. WEIRDO. Well I would have to agree with you.

Day 30.
Breakfast: 2-egg scramble with diced tomato, chicken sausage and spinach.
Snack: Clover coffee at Starbucks and 1/2 bag of dried apple crisps. The clover was my treat to myself for being such a GOOD GIRL for thirty days.
Lunch: Chicken salad with Greek toppings. Hot tea (Trader Joes Harvest Herbal Tea!)
Dinner: Grandma Soup (minus the noodles, add diced red tomatoes) and some pineapple.

Overall Recap:
Honestly, this last week wasn't hard. It was challenging in other ways - I felt extremely busy and didn't have time to really pine away for treats. I finally had my cooking/meal prep routine down, and I needed to be in autopilot in order to keep our lives running smoothly while single-parenting it with my husband out of town. So those emotional and time-management components were challenging - but the Whole30 had become an almost fond way of living.

"Almost" is the key word in that phrase.

I still obviously was excited to have wine and chocolate and, you know, breaded stuff.

In fact, I was anticipating the end of this Whole30 experiment with glee.

And, my friends, it ended. With glee. More on that next week!

P.S. Part 1, Part 2 and Part 3 of my Whole30 diary :)