Fit 'N' Well Mommy

Being a mommy doesn't always mean sacrifice

Competition and Weekend Recap + Coconut Flour Pancakes! December 11, 2012

Sorry that this post is so late; my usual afternoon blogging time got cut short due to finishing up some odds and ends around the house and Keenan waking up early. Lately, if Keenan isn’t in bed for his nap by 1:30 (at the latest), he has trouble going to sleep, taking between 30-40 minutes to finally fall asleep. In addition, if he falls asleep later (like he did today), he tends to get up at his usual time between 3:30 and 4:00 p.m., no matter how much or little sleep he got. I can’t figure it out!

Anyhow, look where Peanut was this morning! Keenan wasn’t so happy that she was playing with his tractor and car!

Enjoying a ride on Keenan's tractor, much to his dislike!

Enjoying a ride on Keenan’s tractor, much to his dislike!

This weekend, she was also found hanging onto one of the Wise Men in our nativity scene. Keenan was glad to see her out of his toys!

Having fun with the Wise Men!

Having fun with the Wise Men!

Well, onto my competition…I had a lot of fun and I’m so glad that I did it. I am much relieved, but also proud that I was able to do it and in the Rx (advanced) division. It was tough and after the first WOD of heavy deadlifts, my back tightened up (due to losing my form, something I must work on in order to stay injury-free), so I had to really push myself the rest of the day. I made it through all three of the WODs and accomplished my goal of not coming in last! I placed 20th out of 24 girls in my division, not excellent or great, but not bad for my first time, especially in the Rx division. I learned a lot and saw so many strong women pushing themselves to be the best that they can be. It inspired me to push myself even further, to work harder, be stronger, be faster and never stop trying to be the best that I can be. Some think I am crazy for doing two competitions in a row, but I am really looking forward to participating in this coming Saturday’s team competition (hopefully, I’m fully recovered and not as sore by then!) and pushing myself even harder than I did last weekend. After the holidays, I look forward to signing up for another competition or two, participating in the CrossFit Open and most importantly, working on my weaknesses to become a better CrossFitter overall.

Oh, how I dislike thrusters!

Toes-to-bar!

Toes-to-bar!

After the competition, we didn’t do anything exciting, except make a slow drive home in hopes Keenan would take his nap, but of course, he didn’t! Since he stayed awake, we made a stop at Costco since we were out of so many things. That night after we put Keenan to bed, we enjoyed our wonderful truffle brie cheese with some wine, followed by a yummy one-pot meal of sauteed brussel sprouts with bacon, onions and roasted pine nuts, thanks to my husband! It was delish and perfectly satisfying after competing!

So good!

So good!

Yesterday, I was exhausted, not to mention sore, so we enjoyed a relaxing day at home, starting with Coconut Flour Pancakes (recipe below)! We looked up a few different recipes and then came up with our own, which was really good, though a tad dry. I’m not sure if it is just the  texture of the coconut flour, or if we need to experiment with adding more liquid (though the recipe has A LOT of liquid!).

Perfect Sunday breakfast!

Perfect Sunday breakfast!

Later that day, I made a huge batch of pasta sauce that my husband canned (he stayed up until 3:30 am!) for Christmas gifts and to keep us stocked all year long. He is making homemade pasta later this week to go with our sauce. In addition, I also made some candied walnuts, which will be for gifts, too!

Lots and lots of sauce!

Lots and lots of sauce!

Lots and lots of jars of pasta sauce!

Lots and lots of jars of pasta sauce!

Last night, we made some hot chocolate and took a nice walk around our neighborhood looking at Christmas lights. Keenan was mesmerized with all of the lights and LOVED his hot chocolate! He pretty much sucked down his drink before we left the house!  He’s definitely like his father, when it comes to chocolate. After he was done, he kept asking for more! It was fun to see Keenan’s reaction to all of the lights and sounds (some of the homes had Christmas music playing with their displays); his eyes were so big, taking everything in! After we were done and walking home, he kept saying, “more lights please!” It was so cute! We are going to drive to the Fab 40’s later this week to walk through that neighborhood, since they are known for their incredible light displays. I can’t wait for Keenan to see them! The holidays are truly a magical time, especially seeing it through your child’s eyes.

Today was another lazy day at home. Keenan and I enjoyed some piano time playing Christmas songs, and doing some arts and crafts, making Santa and Frosty using cotton balls. He colored Frosty’s hat and “helped” to glue the cotton balls on by getting glue everywhere and cotton stuck to all of his fingers! He kept wanting me to wipe his hands clean only to get them dirty with glue and cotton balls again!

A fun (but messy) project!

A fun (but messy) project!

Coconut Flour Pancakes: (makes about 10 large pancakes)

Ingredients:

– 1 cup coconut flour

– 8 eggs

– 1 1/2 cups (+ possibly 1/2 cup, more) milk or liquid of your choice

– 1 tsp vanilla

– 2 tbsp melted coconut oil

– 1/4 tsp cinnamon

– 2 tbsp raw honey

– 1/2 tsp apple cider vinegar

– 1/2 tsp baking soda

Directions:

1. Mix all dry ingredients, except for baking soda, together in a medium size bowl. Mix wet ingredients, except for vinegar, and add to dry ingredients. Let sit for a few minutes.

2. After batter has hydrated, add just enough extra liquid to make a batter that’s too thick to spread by itself. Add in baking soda and vinegar and mix just until incorporated.

3. Using an ice cream scoop, plop batter onto a greased or oiled skillet, spread out batter, and cook for a few minutes per side (until browned on both sides of pancake).

4. Top with your favorite toppings and enjoy!

*Notes: For the milk, we used some leftover coconut milk, and regular milk. My husband said that he made the batter too thin, and a thicker batter will flip much easier, and not break so easily. He added 2 extra ounces of liquid.

Well, it is late and time for a hot shower (since I’m still in my sweaty workout clothes from CrossFit tonight) and bed. Have a good night!

Questions: What kinds of holiday activities have you done or have planned? What was the highlight of your weekend? How do you like your hot chocolate? I love adding a little Frangelico or Amarula to mine, along with a couple of marshmallows!

REMINDER: There is still time to win a box of the BEST popcorn EVER!! Angie’s Popcorn giveaway ends tomorrow, December 11th at 8 p.m. PST!! Click here to enter!

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Friday Favorites! November 16, 2012

TGIF!! I don’t know about you, but I am ready for the weekend, especially since it is suppose to me cold and rainy here in Sacramento! Even though we have errands to run and things to get done around the house, it will be nice to have an excuse to cuddle up on the couch with a warm cup of hot chocolate. It is also crazy (and exciting) that Thanksgiving is less than a week away! Is it just me, or has this year flown by?

I’m also looking forward to a date night tomorrow night, thanks to an anniversary gift from my parents. We are going to dinner and then seeing the show, “I Love You, You’re Perfect, Now Change” at the Cosmopolitan Cabaret. It should be a fun night! Tonight, we are having an “at home date night,” making a roasted cauliflower salad with Gruyere cheese, bacon, roasted pine nuts and arugula, along with a bottle of wine that we bought last weekend after Keenan goes to bed. We have a lot of shows to catch-up on, so I think we will be having a TV marathon after dinner!

Before I talk about my “Friday Favorites” for this week, I want to tell you how my coaching went last night. I coached the CrossFit beginner’s class again and it was SO much better than last week! There were only 8 people, so that made a huge difference, but overall, I felt more confident and more of myself. I was able to loosen-up, be louder, make people laugh and remember everyone’s names from last week. I had a blast coaching and I can’t wait to do it again! Speaking of, my coach asked me to coach the weekend class tomorrow morning, since his wife is in a competition all day in the bay area. It should be fun, and another great opportunity to practice my coaching!

Now, onto “Friday Favorites!” If you missed my post from a few weeks ago, I decided to start a new theme for my Friday’s posts. Every Friday, I plan to reflect back on my favorite moments and eats from the past week, as part of my new focus of living more in the present and cherishing each and every moment.

Favorite Moments:

  • Doing arts and crafts with Keenan yesterday: making a turkey using his hand cut-outs and hand prints!
  • Having our “morning family snuggle time” in our bed reading stories with Keenan.
  • Having breakfast with my favorite silly guy!
  • Coaching the CrossFit beginner’s class last night.

Favorite Eats:

  • Egg whites in a Mug over a bed of spinach with avocado, tomato, roasted pumpkin seeds and salsa or pasta sauce (another thing I just can’t stop eating!).

Have a great afternoon and weekend!

Questions: What were your favorite moments and eats from this week? Any fun plans for the weekend? Are you ready for Thanksgiving?

 

Thankful Thursday November 15, 2012

It has been a couple of weeks since I linked up with Jessie at Jessie Loves to Run for her Thankful Thursday link-up, so I thought it would be good to do it today.  Every day I strive to live more in the present and cherish each and every moment, as part of my new focus. Taking some time to think about what I am thankful for is a great way to slow down and reflect on what is really important.

Before I talk about what I am thankful for, I want to tell you about last night’s dinner creation: Mediterranean Chicken in the Crock Pot. It was delicious and quite the hit with my husband and Keenan! Keenan gobbled his up in minutes and my husband requested that I make it again!

Here are a few things that I am thankful for this week:

The little moments: Yesterday morning, Keenan wanted to help my husband grind the coffee beans. Since we have a hand grinder, Keenan sat in my husband’s lap and his hand in my husband’s and they turned it together until all of the beans were ground. It was such a precious moment of the two of them working together; it melted my heart!

Being silly: Keenan loves to laugh and be tickled. This week has been filled with “Mommy The Tickle Monster” moments, lots of laughs and goofiness!

Singing: Keenan loves listening to music, singing and dancing. I usually make up all kinds of songs throughout the day, especially to help with getting him to do something or as we are doing something (when in doubt, break out in song!). This week, especially, he has been asking me to create all kinds of songs: about his books, breakfast, lunch, “Baba” and Slinky. He loves to join in and create the songs, so it has been a lot of fun!

Playing: I am so thankful for having the time to play with Keenan, whether it is play doh, legos, making food in his kitchen or doing arts and crafts. As adults, we sometimes forget to play, due to the chaos of life, but it is truly important for our mental health to let loose and “play” every now and then (with your kids, or just being a kid, yourself!).

Time with my husband: Whether it be cooking, doing dishes, working side-by-side in our office, reading in bed or cuddling on the couch watching our favorite TV show, I’m thankful for all the moments I spend with him.

Before I forget, I want to share a little Thanksgiving craft idea that Keenan and I did this morning. Since Thanksgiving is next week, I thought it would be fun to make a little turkey. When I was young, I enjoyed making a turkey using cut-outs of my hands, so we did that today. I traced Keenan’s hands and he also made a few hand prints. He colored them and we used a small plate to glue the hands for the turkey’s feathers. I made the turkey head/body while he continued to “help” glue his hand cut-outs and prints. I have to say, he didn’t do too bad with the glue, though he still managed to get it everywhere (thankfully it was washable!). Keenan was so proud of his little turkey!

After Keenan wakes up from his nap, we are heading to CrossFit, as usual, though I’m staying to do some heavy back squat work after class and help with the beginner’s class. I’m looking forward to the weekend, because my body is already tired (luckily not too sore!) from the WODs this week!

Have a great afternoon!

Questions: What are you thankful for? Are you ready for Thanksgiving? Are you hosting or being a guest? We are going to my parents’ house for Thanksgiving and my husband and I are helping my mom cook!

 

Crafty Tuesday and Quest Bars October 16, 2012

Since Keenan and I didn’t have to be anywhere today, it was a perfect day to do some painting! Giselle inspired me to do something with our little pumpkins (we are saving our larger pumpkins for carving!) that we picked-up at the pumpkin patch this weekend.

After a lazy morning of reading and cuddling in bed (Keenan woke up at 8:00 a.m.!), we had some No Oat Oatmeal with pumpkin (which tasted so much like warm pumpkin pie!) and then started our painting project!

Before painting, I used tape to make a K for Keenan’s initial and then had him add the rest of the tape. After we were all done taping, I peeled the rest of the tape away around the K and we headed outside to paint! Keenan had fun mixing all of the colors together and painting away! I had him wear his bib, so there was much less mess/paint to clean-up this time. Once the paint dries, we will peel off all of the tape and the pumpkins should have some pretty good designs (I’ll be sure to post some pictures!). Since there was leftover paint, Keenan also painted a picture. Slinky sat right next to us the whole time, but she managed to get away before Keenan could paint her (like he did last time)!

All taped!

Our almost finished project (once the pumpkins dry, we’ll peel off the tape).

After we finished painting, we played in the sandbox for a while making “sand drinks” and “sand cakes.” Keenan was pretending our drinks and cakes were all kinds of flavors, such as chocolate, peanut butter, vanilla, strawberry, etc. To decorate our cakes, we picked-up leaves from the ground and added them to the top. It was a lot of fun! Since I haven’t pruned or weeded in a while, Keenan was my “Gardening Helper.”  He helped me “prune,” by holding the branches/areas that needed a trim, picking them up and putting them in piles. As a team, we got everything trimmed and picked-up before lunch!

Fun in the sandbox!

Speaking of help, Keenan is all about helping these days. He loves to get his little step stool and help us cook, bake, wash dishes and make the coffee. In the last two weeks, he has taken more of an interest in helping us with daily tasks. It is so cute, because he always says, “Keenan help Mommy do dishes”, or “Keenan help Daddy make coffee.” I hope it continues!

After we finished painting and cleaning-up our back yard, we had lunch. Instead of going on and on about our lunch (since I want to keep things fresh and “mix things up a bit“), here is a picture of Keenan’s (leftover quesadilla from yesterday) and I forgot to take a picture of mine (a loaded turkey sandwich with spinach, lettuce, tomato, avocado and carrots), sorry!

Keenan’s lunch!

Of course, lunch wouldn’t be complete without a cheesy smile!

Now, onto Quest Bars:

The box of samples!

Quest Bars are protein bars that are different than most nutrition bars out there. They are made with wholesome ingredients and very few of them, at that! The ingredients are whey protein, milk protein isolate, almond butter or peanut butter (depending on the bar), dry roasted almonds or peanuts (depending on the bar), cocoa, sea salt, stevia and any other natural flavors. In addition, they are packed with protein (20 grams per bar) and fiber (17-18 grams per bar)! Also, they are pretty low in calories considering how much nutrition you are getting. Each bar is roughly 160-200 calories. It is definitely a lot of bang for your calorie buck!

Good nutrition!

The kind folks at Quest Nutrition generously sent me a sample pack of their bars to try. Of course, I had to try the chocolate peanut butter bar first and WOW, it was good! I ate it after my workout last Friday and shared some with Keenan. I have to say, I’m pretty critical when it comes to nutrition bars. They have to be loaded with nutrition, low on calories, and full of flavor for me to really like them and even buy them. If I am going to eat something processed, it better be worth it! I have to say Quest has done a really good job, because the flavor was great, definitely very chocolatey with hints of peanut butter. The one downside was the bar was pretty hard, thus making it a little difficult to chew. Quest does recommend microwaving the bar for a few seconds, in order for it to soften like a cookie. I haven’t tried that, but I plan to with the next bar that I eat. I also tried the coconut cashew (sharing it with my husband) and it was good, too! If you don’t like chocolate peanut butter or coconut cashew, there are many other flavors to choose from, such as: vanilla almond crunch, peanut butter and jelly, chocolate brownie, mixed berry, cheesecake, apple pie and cinnamon roll. All, in all, I definitely recommend Quest Bars, because they not only taste good, but they are one of the only bars that I have seen that are packed with good nutrition and wholesome ingredients. They are a perfect meal replacement, if you are on the go and don’t have time to prepare breakfast or lunch, or they are great for a post-workout snack. You can buy them directly from their website, Amazon or even in some local stores.

The lineup of flavors!

Since Keenan just woke up, it is time for a little fun with play doh, before heading to CrossFit. I’m helping to teach the beginners class tonight, so I’m going later. As for dinner, we are having chicken fajitas, since we have been craving Mexican food!

Questions: Do your children like to help you with daily tasks? If so, what kinds of things do they like to help with?

 

A Day of Painting and The Importance of Sleep October 4, 2012

Painting!

I love it when I have a day with nothing planned (except for working out) and no place to go! Today is that day for us! Aside from taking my mom to the airport this morning, Keenan and I stayed in our PJs (a onsie, for him) and played at home. Since he has enjoyed playing with the box, I thought it would be fun to paint it. My original plan was to paint it as a car, but then Keenan said he wanted it to be a “Choo choo train.” We started out painting it as a train, but then it ended up being a smattering of different things and colors, so it is just one big colorful box! In the midst of painting the box, Keenan managed to paint himself, too! 🙂 In order to get all of the paint off, I gave him a quick bath, which he kept saying, “not bed time, no bath!” He sure is a child of routine, since he knows he doesn’t take a bath, unless it is bed time! All, in all, we had a great time painting outside this morning and Keenan can’t wait to play with his “painted box!”

His painted box!

Paint ALL over!

Before I forget, we tried something new for breakfast this morning. I saw a recipe for chocolate protein oatmeal the other day and decided to give it a try. I like oatmeal, but I rarely eat it, because it hardly contains any protein and it is loaded with WAY too many carbohydrates.  If I eat a bowl of regular oatmeal, I am usually hungry within 2 hours. When I saw this recipe, I was intrigued! It contains over 23 grams of protein!
Since I made it for the first time, I followed the recipe exactly, except I only had vanilla protein powder.

Chocolate protein oatmeal!

Chocolate Protein Oatmeal: (Serves 1)

Ingredients:

– 1/2 cup whole oats

– 3/4 cup water

– 1 tbsp flaxseed (ground)

-1 tbsp almond or peanut butter

– 1 tsp cocoa powder (unsweetened)

– 1 banana mashed

– 1 scoop of chocolate protein powder

Directions:

1. Mix oats, flaxseed, almond or peanut butter, cocoa powder and water together in a microwave safe bowl.

2. Cook in microwave for 2 minutes and stir.

3. Mix in mashed banana and protein powder. Enjoy!

Notes: It was good, but I think the chocolate protein powder would have made it more flavorful. Also, I think the peanut butter would have tasted better with the chocolate, so I will be sure to use it next time! All, in all, it was very satisfying and kept me full until lunch time. Keenan enjoyed it, too!

Enjoying his chocolate oats!

After breakfast, taking my mom to the airport and painting, Keenan and I had some “piano time” and then it was time for lunch. Since Keenan seemed more tired then usual, I made him a quick lunch of his favorite: peanut butter and honey sandwich with some carrots, applesauce and a glass of milk (in his fishy cup!). I felt like yogurt, so I made my “usual breakfast” for lunch, except with a peach this time! Also, look who got new slippers today…”Elmo” ones, thanks to Nonna!

Sporting his new “Elmo” slippers and enjoying his lunch!

After Keenan’s nap, we will head to CrossFit and then home for dinner. I am trying another crock pot creation/experiment for tonight’s dinner. I put 3 frozen chicken thighs at the bottom of my crock pot and topped it with a can of black beans mixed with onion, green and red bell peppers, salsa and lots of cumin, oregano, garlic no-salt seasoning from Costco and garlic salt. I’m letting it cook the rest of the afternoon. The last 30 minutes, I’m going to add some plain Greek yogurt and let it sit for 20 minutes before eating. I’m pairing it with a salad and dinner will be complete! I saw a similar recipe through a random search online that gave me the idea, so we’ll see how it turns out. I’ll keep you posted and be sure to take some pictures to share tomorrow!

Speaking of Keenan’s nap, I am still trying to work on getting more sleep these days. I know I said a while back that getting at least 8 hours of sleep a night was one of my goals, well… it still is! I have to admit, I haven’t been good at going to bed on time lately. It seems that there is always something to do and the only time I really have is after Keenan goes to bed, thus making my nights long. I always have the best intentions on going to bed early, but before I know it, it is already past 11 p.m.! Anyhow, I have been reading more about sleep and how it affects so many aspects of your life (not that I didn’t know this before). A lack of sleep can increase your risk for developing diabetes, cardiovascular disease and obesity. Insufficient sleep affects hormone levels that regulate appetite (eating more to stay awake), metabolism and stress, not to mention making you more irritable and decreases your ability to focus/concentrate on certain tasks. In addition, not getting enough sleep can lower your immune function, making you more prone to catching a cold. Inadequate sleep also affects your workouts, such as not having enough energy to get through them, which can decrease the intensity and power of your workout.  Also, your body can’t properly rest and repair itself, such as recovering from a strenuous workout. Sleep is a major part of our lives and it is important to make time for it. My goal for this month is to set an alarm at 9:30 p.m. every week night to remind myself to get ready for bed, allow some quiet time for reading and shutting out the lights by 10:30 p.m. Since I worry about Keenan getting enough sleep, it is time I take care of myself, and make sure I get enough sleep to be the best that I can be (no matter what is done or not)!

Question: How many hours of sleep (on average) do you get a night? What kind of bedtime routine/ritual do you have to help yourself unwind before going to sleep?

 

 
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