share this recipe we found via FitSugar for homemade, easy-to-make

Banana Carob Energy Bars!

Ingredients:

1 cup old fashioned rolled oats 1 cup oat flour 1/3 cup protein powder (I used vanilla brown rice protein powder) 1 T chia seeds (optional) 1 t cinnamon pinch of sea salt

2 medium ripe bananas, mashed 3 egg whites 1/2 cup unsweetened vanilla almond milk 2 T smooth natural peanut butter (or almond butter) 1/2 T honey 5 drops of liquid stevia (or 1 T more of honey) 1 t vanilla

1/4 cup carob chips (or chocolate chips)

Directions

1. Preheat oven to 350° F.
2. In a bowl combine all dry ingredients: oats, oat flour, protein powder, chia seeds, cinnamon, and salt.
3. In a large bowl combine all wet ingredients: bananas, egg whites, almond milk, peanut butter, honey, liquid stevia, and vanilla.
4. Slowly pour and stir the dry ingredients into the wet ingredients until everything is well mixed, then gently stir in the carob chips.
5. Pour the batter into a greased 8 x 5 in. or 8 x 8 in. baking dish.
6. Bake for 15-20 minutes; remove from oven and cool for 15-20 minutes.**
7. Cut into 8 squares and enjoy.

**A cake tester may not come out completely clean because of the melted carob chips. I’ve found it’s best to wrap the squares in plastic wrap and store them in a Ziplock bag or storage container in the fridge. They’ll last for about one week. If you want to save some for later, wrap them up the same way and place them in the freezer. I froze a few last time and they tasted just fine after letting them thaw.

Enjoy, PregoFIT Mamas!

Stage 1: Dilation

During this stage, the cervix opens.  Your cervix will dilate from zero (closed) to 10 centimeters (fully open).  On average, you can expect it to change 1 centimeter an hour.  

Early labor — before 4 centimeters — feels like ever-increasing cramping, and women sometimes experience diarrhea, spotting, and discharge.  Active labor – after 4 centimeters — means contractions are regular and strong and cause cervical change.

During active labor, your contractions will be 2-3 minutes apart, lasting about one minute each.  Most women say contractions hurt, though some describe them as a feeling of intensity, pressure, or tightening.  NOTE: To help manage the pain, PregoFIT recommends patterned breathing — rhythmic, slow and deep — or try a warm shower or bath, walking or changing position (lying on your side or moving onto your hands and knees).

As the cervix reaches 8 centimeters, you’ll enter the transition phase.  It is intense, but usually brief! 

Stage 2: Pushing (and the birth of your baby!)

When you hit 10 centimeters, you are in ‘Stage 2′ — the pushing stage!  First-time Moms usually push from one to three hours.  Without medication, you’ll feel a strong urge to push when a contraction hits.  If you had an epidural, your doctor or midwife will tell you when one is coming.  

Once the baby has made its way down the birth canal, an episiotomy (a cut made in the perineum to enlarge the vaginal opening) is possible, but unlikely.  At this point, your doctor or midwife will also check to make sure the umbilical cord is not wrapped around the baby’s head.  Once that is clear, you will receive the ‘green light’ for a push to bring out the baby’s shoulders, quickly followed by the body.   

Stage 3: Delivery of the Placenta

Finally, you will be asked for a few more pushes in order to deliver the placenta.  This process can happen immediately or can take as long as 30 minutes.  Once it’s out, any tears or episiotomy will be stitched up and you’ll be monitored for excess bleeding.  

Ingredients

• 1/3 cup apricot preserves
• 3 cups sliced strawberries  
• 2 cups low-fat vanilla yogurt  
• 1/2 cup low-fat granola without raisins (such as Kellogg’s)
• 2 tablespoons slivered almonds, toasted

Preparation

1. Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
2. Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. You can eat right away

Enjoy, PregoFIT Mamas! Have a recipe you’re dying to share? Email it to us at info@pregofit.com and we’ll share it next Friday for FoodieFriday!

Meet Shakira Oswald!!  Our PregoFIT Mom of the Week!!

A little introduction…

1.)    How many children do you have? How old are they and what are their names?

        I have 5 children. Brianna (17), Amiah (13), Ezekiel (9), Elijah and Zipporah (7)

2.)    Which was easier for you—being pregnant or postpartum?

          I definitely think postpartum was easier for me. All of my pregnancies were high-risk pregnancies and required bed rest. 

3.)    Did you experience the “baby blues” or postpartum depression?

When I had the twins I went through a very short period of the “blues”. They were delivered via C-section at 33 weeks and had to stay in the NICU for 2 & 10  weeks. It was very hard to go home from the hospital without any babies.  I lost all of my baby weight and more by my 6 week check up (45 lbs!!).  My OB/GYN was very concerned. I had seemed to forgotten to eat and take care of myself…my only concern was being with them while they were on their way to becoming strong enough to come home.  Once Elijah was getting into the clear, by the grace of God, I was able to shake my “blues” and come to.

PregoFIT is passionately committed to supporting and encouraging Moms toward healthy decisions before, during, and after pregnancy.

4.)    What healthy decisions are easy for you to make (that others could adopt easily also) in the midst of such a busy, mommy lifestyle?

Making sure that there are plenty of healthy options ready at-hand. I like to cut up plenty of fresh fruit and veggies on Sunday evening and put it in mason jars or snack size Tupperware for the kids and hubby to grab when they’re on the go. All five of my children play travel/club soccer, middle and high school soccer, some play piano, dance ballet, jazz, and tap, play guitar, and are involved in church groups and activities… There are many night when we are eating dinner on the way. We live by fruit, vegetables, granola bars and wraps! :0)

5.)    How does it affect your children?

This lifestyle is all my children know! I hope that’s a good thing.  My husband grew up in a very active family and I was a dancer/cheerleader/musical theater thespian all throughout my years.  We both have great experience in what a healthy lifestyle can do for your body and occupations. Our children are reflections of that upbringing with exception to big Sunday dinners! They know and understand that food is fuel and exercise and activity are what keep us in the best shape mentally and physically.  In our household McDonald’s is a cuss word! True Story, lol! You can imagine the looks our children get when they stay the night with family or friends.  They know that there are healthier options out there.

PregoFIT strongly believes that a healthy baby begins with mom. A mom choosing to be healthy – even in the smallest way—has a large domino effect—to her babies, her husband, and her world.

6.)    Have you seen this philosophy play out in your world?

Absolutely! I believe the mother is the thermostat in her home. She sets the atmosphere for everything and everyone she encounters.  I know that the choices I make are indicative of the choices my family will make in all areas of life.                                                       

PregoFIT believes that a healthy Mom is beyond just ‘physical health.’ We believe in the whole person (spiritually, mentally, emotionally, etc).

7.)    What healthy decisions would you like to make yourself that is difficult for you to implement, and make a habit?

For a long time, I had gone to every game, recital, activity, banquet, ceremony, driving to and from practice, cooking dinner every night and preparing breakfast every morning….you name it! If it was in support of my husband and children I was there and doing it full throttle.  I oftentimes overlooked and neglected my own needs (mental, spiritual, emotional, etc.) to be able to provide all of those things for my family. In reality, I was struggling! Although I am smiling through all of those situations on the outside, inside, my mind and body, were in a constant state of stress and chaos. Today is my 31^st birthday and I am happy to say that I’ve only recently, in the last few months, realized that if I don’t make my health, prayer life, and mental capacity a priority-everyone else is going to get the worst “me” possible.  If I’m prayed up (the most important priority), feeling energetic, and enduring minimal stress in my life-they’re going to have the best “me” I can be.  I’m also learning to delegate responsibility. Although I know I can make a 5 star meal every night…I have two able bodied teenage girls who can take the reigns on cooking our family a delicious meal. I don’t HAVE to do it all. Not only are they lightening my load, they are learning life skills for when they become busy parents in the future! Every day is a teaching lesson. I’m getting better-but I haven’t arrived.

PregoFIT is committed to training and equipping women to be the healthy mom they desire to be.

8.)    How have you learned to become the mom that you desire to be?

I have learned from some influential people in my life. Some are biological, some spiritual mothers and fathers, and some by non-examples. I have pulled from all resources on what kind of mother I desire to be. Notice I say desire, because I am not there and might not ever be!  I will never get to that point where I can say, “Yes! This is it, I am now the perfect mother!” That would be nice although unrealistic! I am challenged every day. I remind you, I am raising two teenage girls in our household at this moment and they MAKE me stay prayed up!! But, every day I thank God for the opportunity to be these children’s mother and honored and privileged that He chose me for this journey, even in the lowest of situations. It is an honor that is NOT granted to just anybody and I do not take that lightly. In everything is a lesson, whether it be an example or non-example that you glean from.  It all depends if you have an ear to hear, eyes to see it, and a heart that is receptive and open to learn from all situations. These are the things that allow me to reflect daily on what I can do to be a better mother.   

9.)    Do you have a role model?

I have several! My mother is a strong woman who has faced many adversities in her life, yet, came out victorious! She is assertive and disciplined in many areas and does many things in excellence. She is independent and can hold her own. I admire that greatly about her. My father is gentle, loving, and very deep. His smile could warm your soul from the inside out and his words are just the encouragement I need to make it through tough situations. I am a bonafide Daddy’s girl. Then there is my best friend, Kimberly, who has the gift of encouragement. I wish everyone in the world had a best friend like her! She could encourage you to run a marathon and convince you that you could win it-even if you haven’t run a second in your life! I love her tenacity for life! And lastly, my husband is a role model.  He is a wonderful example of selfless love and compassion towards all children.  It was the very reason I fell in love with him.  This quality about him can sometimes get to be too much when a soccer team is at my house to hang out for dinner, but it is this deep yearning to provide children with an environment in which the can experience family, love, support, athletics, and an overall healthy lifestyle in a situation where they may not ever experience that. He’s a good man, ya’ll! ;0)

10.) Are there any particular books, prayers, etc that help you?

One of my favorite books is the Bible. I need it daily. It is the bread of life that sustains….it is NOT a trail mix to pick out the pieces you enjoy and ignore and the pieces you don’t like. Every answer to every problem under the sun is in that book.  I am a worshipper by nature and music is a huge part of my life! It is a gift I was given and oh so glad that I got it. I sing on stage in musicals, I sing in the church Praise and Worship Choir, I sing in my first grade classroom, and I sing all day long.  It is a therapy for me and the language that transcends all barriers. I am also a voracious reader. I love reading all genres of texts. The emotion, the knowledge, that roller coaster of feelings you can experience from a text is wonderful! I can get lost in a book. I oftentimes tell my husband, my idea of a perfect vacation is me, by myself, on the beach in a hammock, with an endless supply of books.  It is true, as an educator, and person in general, knowledge is power. It is the one thing in life you can attain, that no one can take away. These things help me in all areas of my life.

11.) Is there anything else that you would like to share that would bless our Moms and Mom-to-be?

I would love to share the words to the first verse and chorus to one of my favorite songs by the gospel group Chevon Corlew- Coleman and Jeremiah 29:11…

          I could sit here and just cry; let the tears burn my eyes

          Sometimes the pain consumes me

          Overwhelmed I start to think; God has forgotten me

          From this pain, what am I supposed to be learning?

          How could I just forget; He has never failed,yet

          He’s brought me through EVERY time before this

          And I will make it through somehow, although it seems so dark right now

          It is just one of those things that I should know….

          Sometimes He allows the rain so that I can grow

          Sometimes through the fire and rain; He will let me go

The enemy can’t do more than God says; so He won’t give more than you can bear

          So I’m learning how…to have FAITH in what God allows.

This song has led to many solo worship sessions, crying in my car. If you trust God in all things, motherhood, being a wife, and a woman of character, you will aways come out victorious.

12.) What are a few of the healthy decisions you are making in this season of your life?

Me time! I have made it a priority to meal plan and prep on Sunday evenings so that I and my family can have plenty of healthy choices to choose from throughout their days. I am also upping my fitness! It is one thing to watch my kiddos run up and down the soccer field, but I need to get up and get active. I am so happy to say I am walking/jogging in my first color run/5k on Sunday to end my birthday weekend. 31 is going to be one of the best years of my life!

Thank you for allowing me to share a part of my life with you. God bless you!

                                                                             In Christ’s Love,

                                                                                   Shakira

Thank you for your time and offering our PregoFIT Community more support and encouragement!

recipe for you!

Ingredients

• Dough:
• 1 tablespoon honey
• 1 package active dry yeast (about 2 1/4 teaspoons)
• 1 cup warm water (100° to 110°)
• 1 1/2 cups all-purpose flour (about 6 3/4 ounces), divided
• 1 cup whole wheat flour (about 4 3/4 ounces)
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1/4 cup chopped fresh basil
• Cooking spray
• 2 tablespoons stone-ground yellow cornmeal
• Remaining ingredients:
• 2 plum tomatoes, thinly sliced (about 1/2 pound)
• 1 cup (4 ounces) shredded fontina cheese
• 3 tablespoons chopped pitted kalamata olives
• 1/2 cup (2 ounces) shredded part-skim mozzarella cheese
• 1 tablespoon pine nuts, coarsely chopped
• Cracked black pepper (optional)

Preparation

1. To prepare dough, dissolve honey and yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add 1 1/4 cups all-purpose flour, whole wheat flour, salt, and 1/8 teaspoon freshly ground pepper to yeast mixture; stir until a soft dough forms.
2. Turn dough out onto a lightly floured surface. Knead until soft and elastic (about 6 minutes); add enough of remaining all-purpose flour, 1 tablespoon at a time, to keep dough from sticking to hands (dough will feel slightly sticky). Knead in fresh basil just until incorporated. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 40 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
3. Roll dough into a 12-inch circle (about 1/4 inch thick) on a lightly floured surface. Place dough on a rimless baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Lightly spray surface of dough with cooking spray; cover with plastic wrap. Place dough in refrigerator.
4. Position one oven rack in the middle setting. Position another rack in the lowest setting, and place a rimless baking sheet on the bottom rack. Preheat oven to 500°.
5. Remove plastic wrap from dough; discard. Remove preheated baking sheet from oven; close oven door. Slide dough onto preheated baking sheet, using a spatula as a guide. Bake on lowest oven rack at 500° for 8 minutes.
6. Arrange tomato slices on paper towels. Cover with additional paper towels; let stand 5 minutes.
7. Sprinkle fontina over crust, leaving a 1/4-inch border. Arrange tomato slices and olives over fontina; sprinkle with mozzarella. Top with pine nuts. Bake on middle rack an additional 8 minutes or until crust is golden brown and cheese melts. Garnish with cracked pepper, if desired. Cut into 12 wedges.

Happy Foodie Friday, PregoFIT Mamas! Today we tracked down a delicious Linguine With Meat Sauce recipe thanks to Cooking Light Magazine, that will make you AND your kids excited for dinner.

• 1 (9-ounce) package fresh linguine
• 1/2 pound extra-lean ground beef
• 1/2 cup prechopped onion 
• 1 tablespoon minced fresh garlic
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 3 tablespoons tomato paste
• 1 (14.5-ounce) can diced tomatoes, undrained 
• 1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
• 1 tablespoon fresh flat-leaf parsley leaves

Preparation

1. 1. Cook pasta according to package directions, omitting salt and fat. Drain.
2. 2. While pasta cooks, heat a large skillet over medium-high heat. Add beef, onion, garlic, oregano, and salt; cook 5 minutes or until beef is browned, stirring to crumble. Stir in tomato paste; cook 1 minute, stirring frequently. Add tomatoes. Bring to a boil; cook 1 minute. Reduce heat to medium-low; cook 3 minutes or until thickened. Serve over pasta; top with cheese and parsley.

Enjoy, PregoFit Mamas!

Please send us one of your favorite recipes at info@pregofit.com. We’d love to share your thoughts

Watch this video on YouTube.

We love Moms who go back to work after their pregnancy but we also love Moms who choose to stay home with their little one — both options are extremely difficult, yet rewarding.  If you’re a Mom who chose to do the latter, here is a little piece of encouragement.  

Bless you, Kristen

Our featured PregoFIT Mom of the Week is Jessica Stubbs.  She is very dear to me because she is my older sister.  I love her so much and am thankful that she is active in my life!  Her heart, wisdom, and perspective blesses me!  I consider it a great honor to have her share her life and thoughts with all of you.  Enjoy!  Love, Kristen

1.)    How many children do you have? How old are they and what are their names?

Jessica: I have been blessed with two amazing kiddos.  My daughter is my oldest and she is 8 and my son just celebrated his 7^th birthday.

2.)    Which was easier for you—being pregnant or postpartum?

Jessica: My first pregnancy was rough so that is an easy answer, definitely postpartum.  During my second pregnancy I was able to play with my little girl and we enjoyed the one-on-one time as we counted down the arrival of her brother. I couldn’t wait.

3.)    Did you experience the “baby blues” or postpartum depression? 

Jessica: To be completely honest, I was too busy chasing the babies to even have a chance to think about it. 

4.) PregoFIT is passionately committed to supporting and encouraging Moms toward healthy decisions before, during, and after pregnancy.   What healthy decisions are easy for you to make (that others could adopt easily also) in the midst of such a busy, mommy lifestyle?

Jessica: What I choose to eat is the easiest healthy choice I make these days. My next healthy lifestyle change that I plan on implementing is SLEEP.  I tell my kids how important it is, now it is time for me to start practicing what I preach.

5.)    How does it affect your children? 

Jessica: My kids are at the age that when I am in the kitchen they want to be in there too.  To keep them from making messes or doing things to get attention, I put them to work.  As they are helping prepare the recipes, I explain what vitamins and minerals the different foods have and talk to them about what spices are good to use.  Having them help gets them excited about the food and encourages them to eat THEIR creation.  I have found that involving them during cooking not only keeps them out of trouble, teaches them how to cook so they can take care of themselves later, but also diminishes whining at the table about not wanting to try a NEW food. 

6.)   PregoFIT strongly believes that a healthy baby begins with mom. A mom choosing to be healthy – even in the smallest way—has a large domino effect—to her babies, her husband, and her world.  Have you seen this philosophy play out in your world?

Jessica: Definitely!  My kids, like most children, do as they see not as they are just told.  So when we tried to tell them how bad too much sugar and caffeine can be, they have a tendency not to listen if we are standing there saying this while holding a snickers candy bar and a coke.  But if they see me working out, taking care of my body, and doing what I can then they too have followed suit by respecting their bodies and health.  I have also learned that talking to them in a positive way about how I am overcoming bad health habits and showing them that I am excited about success just further encourages them to set goals and try to reach their own goals with a positive attitude.  They truly are little sponges.

7.)  PregoFIT believes that a healthy Mom is beyond just ‘physical health.’ We believe in the whole person (spiritually, mentally, emotionally, etc).  What healthy decisions would you like to make yourself that is difficult for you to implement, and make a habit? 

Jessica: Working out on a regular basis is definitely a habit that I want.  We are very active but an actual tailored workout that I perform daily is one of the hardest habits I have making.  There just doesn’t seem to be enough time in my day.

8.)   PregoFIT is committed to training and equipping women to be the healthy mom they desire to be.  How have you learned to become the Mom that you desire to be?

Jessica: I have been very fortunate that God has brought the right influences into my life to be a great example of well-rounded successful nurturing mothers.

9.)    Do you have a role model?

Jessica: I have a handful of them;  Mothers of friends, relatives, authors that have shared their experiences, as well as children that have shared their negative experiences… showing me what not to do and just how much of a painful impact indifference can make.

10.) Are there any particular books, prayers, etc that help you?

Jessica: The Bible.

11.) Is there anything else that you would like to share that would bless our Moms and Mom-to-be?

Jessica: Our kids aren’t perfect and neither are we.  One of the greatest things that we can lovingly and respectfully teach them is to learn from their mistakes and how to always improve.  Each day we can grow to be a better person than we were the day before.

12.) What are a few of the healthy decisions you are making in this season of your life? 

Jessica: While I don’t have time to follow a tailored exercise program each day, I try to make healthy food choices and I get out and play with my kids each day.  We play baseball (running the bases), ride bikes, play soccer, climb trees and race until we fall down.  We are active.  They are growing up fast and there will be a time that instead of running with them, I will have to hit the treadmill and the gym because they won’t be home to keep me fit.  But until then I want to fill their little minds of these precious moments and memories.  We don’t get a second chance at today.

 Jessica, thank you for your time and offering our PregoFIT Community more support and encouragement!  We love you and truly appreciate your answers and your heart!

First, check your sleep position.  Lying flat on your back isn’t the best way to rest when you’re in your third trimester (by the way, it isn’t the best way to handle labor either!).  When you’re on your back, the weight of your pregnant uterus presses down on your inferior vena cava, an important blood vessel that returns blood from your lower body to your heart.  When this happens, your baby might receive less blood flow and thus, less oxygen.  So side sleeping is probably the best, since it’s pretty tough to sleep on your stomach!  If you are a dedicated back sleeper, try sliding a small pillow under one hip to keep you tilted at little.

Next, check your pillows.  Extra pillows are a requirement for many of us—one for your head, one between your knees, and maybe a little one to support your tummy.  Some even like one behind their back when they lie on their side. Maybe you’re one of the people who finds that those extra-long body pillows are one of the best things invented for pregnancy!

Heartburn when you lie down?  Obviously you don’t want to eat a big meal within an hour of bedtime—try smaller meals or eat earlier.  Maybe you’ll sleep better in a recliner, since your head will be a bit higher.  You could even get a wedge-shaped pillow for your bed—I actually learned to sleep halfway sitting up during my last pregnancy.    Ask your caregiver about medications for heartburn if necessary.

Banish leg cramps.  Before going to bed, do foot circles or write your baby’s name in cursive with your foot.  Be sure you don’t have heavy covers over your feet while you sleep—many leg cramps are caused by pulling your toes down while you’re dozing.  Check your diet too—calcium or potassium deficiencies are thought to influence leg cramps.  If you do get a cramp, point your heel by pulling your toes toward your head or doing a runner’s stretch while standing.  Some people even claim that pinching your upper lip can make cramps go away.  Let me know if that works for you.

Think about relaxing achy muscles.   Gentle stretches or pelvic tilts before bedtime can soothe some aches.   A warm bath often relaxes the day away.  Maybe a warm rice sock or heating pad will do the trick.  And don’t forget the tried and true relaxer—a massage!

Think about releasing stressful thoughts.  If your busy mind continues to race at night, try keeping a bedside “journal” to jot down your thoughts, then literally “set them aside.  Prayer or meditation can help calm your anxious thoughts.  Try progressive relaxation by releasing muscles throughout your body.   One of my favorite tricks is to take a “mind vacation,” picturing myself in a beautiful, relaxing spot.  By the way, when I go on a “mind vacation,” I look fabulous walking on the beach in a bikini!

What not to do.  Watching a stimulating TV show may keep you awake, unless you are one of those people who can “drop off to sleep” with the TV.  Unless you’re really hungry, eating in the middle of the night can add extra pounds—and most of us will grab the unhealthy food we’re craving when we’re tired!

If you still can’t sleep, enjoy your awake time.  Instead of focusing on the sleep you’re not getting, try reading a book or enjoying aromatherapy from a scented lotion or unlit candle.  Listening to your favorite calm music may be a wonderful way to spend those wakeful moments. Finally, think about how you are spending time connected to your baby in the quiet hours of the night. If you visualize your baby, you may find yourself sending out a little prayer or wish for baby. Remind yourself that resting peacefully is valuable too, even if you’re not sleeping.  And maybe tomorrow you can catch a nap!

Blessings,

Chris Maricle, Childbirth Educator