FIT4MOM BLOG

Fit Foodie Friday_ Sheet Pan Italian Sausage & Peppers.png

I adapted this simple, delicious Italian meal from Savoring the Good. This sheet pan meal is super easy with little prep and cleanup! I used two sheet pans to make sure the veggies and sausage had room to caramelize a bit and not just steam.

  • 3 bell peppers (red, orange or yellow)
  • Chicken sausage (hot or mild).... you can also try Field Roast Italian Sausage (a vegetarian alternative)
  • Large onion
  • Olive oil
  • 2 t Italian seasoning

Preheat oven to 400 degrees. Slice chicken sausage on the bias. You will get a larger surface area, giving you more caramelization of the chicken sausage as it cooks on the sheet pan. Cut the peppers and onion into large pieces.

Evenly spread the peppers, onions and chicken sausage over the pans. Be sure the sausage is in full contact with the pan.

Drizzle with olive oil and sprinkle with Italian seasoning. Mix well, making sure everything is spread out.

Bake for 20 minutes, rotate the pans and stir the peppers, onions and sausage. Bake an additional 10 minutes. Serve on a...

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April 18 craft image.png

Get ready for spring with this easy craft. You can even improvize materials based on what you have on hand at home.

Materials:

  • Paper Towel (or coffee filter)
  • Food coloring (or water color paint)
  • Paint brush (or eye dropper)
  • Pipe cleaner/twist tie/clothespin
  • Ice cube tray or small mixing cups

How To:

1. Cover your work surface! We used wax paper.

2. Fold paper towel in half, hamburger style.

3. Cut out triangle on non-folded side.

4. Mix 2-3 drops of food coloring with 2 teaspoons water for each color.

5. Dip paintbrush into each color and gently dab onto paper towel.

6. Allow paper towel to FULLY dry.

7. Gather up center of butterfly and secure with pipe cleaner.

8. Curl ends of pipe cleaner if desired.

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Fit Foodie Friday_ Pesto Salmon and Green Beans.png

This recipe is summer freshness from the oven or grill! I adapted this recipe from Cooking Classy. It’s super easy and flavorful, and serves two people!

Ingredients:

  • 2 skinless salmon fillets
  • 2 bunches fresh green beans
  • 2 tsp olive oil
  • Salt and freshly ground black pepper
  • 2 Tbsp pesto
  • fresh lemon juice
  • 1/2 pint grape tomatoes, halved OR 2 Campari tomatoes, sliced

Divide beans in half and place on two pieces of foil. Drizzle with 1 t of olive oil, salt and pepper. Place salmon on top of beans, then top salmon with 1 T each of pesto, tomatoes and 1 t olive oil salt and pepper. Close foil tightly and seal all edges, creating a little pouch.

We grilled the pouches on medium heat for 15 minutes on top of a grill pan. You can also bake in the oven on a sheet pan at 400 for 20-25 minutes. The amount of time will depend on the thickness of your filets, and how done you like your fish. Check halfway through cooking time. When fish is cooked to your liking, open pouch and squeeze...

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Weight Loss Plateaus 2.png

The journey to regain strength and fitness after bringing children into the world can be challenging. Making time for meal planning, food preparation, physical activity and self-care can be hard. Being a busy mom means juggling A LOT all at once. As the Registered Dietitian with FIT4MOM Eastside’s Body Back program, I too am on this journey of rebuilding my physical strength while being the center of my boy’s universe. I am so thankful to be on this journey with other strong inspiring women and I feel fortunate i am able to be the nutrition expert for the group.

During each Body Back session it is common for me to get questions on Weight Loss Plateau. This month's post highlights some of the recurring questions that many women have about plateauing on their weight loss.

Q: What the heck is a weight loss plateau and why does it happen? Will it happen to me and if so, what do I do?

A: A plateau happens to everyone on a weight loss journey. Research has...

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Fit Foodie Friday_ Easy Peanut Butter Energy Bites.png

This might be the EASIEST and most kid friendly recipe that I’ve shared thus far! Do I have your attention?!?!? Luke helped me measure, mix and finish this fun little treat in about 15 minutes. I adapted this recipe from Skinnytaste and The Wholesome Dish.

Ingredients:

  • 1 1/2 c quick oats
  • 3 T peanut butter
  • 1 T unsweetened flaked coconut
  • 1 T roasted cocoa nibs
  • Pinch of cinnamon
  • 1 overripe banana

Add all ingredients to a large bowl and mix well with your hands. It should be a slightly sticky consistency to roll into balls. If it’s too wet, add more oats. Roll into 1 inch balls and place in fridge for a few hours until chilled and solid.

If you want a touch more sweetness, add 1 teaspoon of honey. My peanut butter had honey in it, so I skipped added honey. You could also use crushed up chocolate chips if you don’t have cocoa nibs on hand. Nibs are my new favorite Trader Joe’s find! If you have a nut allergy, use seed butter, and adjust oats to get the right consistency.

ENJOY!...

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Italian Stuffed Peppers easy dinner

This is one of my favorite recipes and one that I’ve tweaked over time. I started making stuffed peppers after I met my husband and I’ve made them so many times that I don’t use a recipe, so it’s been really fun getting back to my roots and documenting this recipe for you awesome mamas!

Ingredients:

  • 4 large bell peppers (any color)
  • 1 lb of ground turkey or chicken
  • 1 lb of sweet or hot chicken Italian sausage
  • 1 medium onion, diced
  • 2-4 cloves of garlic, minced
  • 14.5 oz can tomato sauce
  • 6 oz bag of baby spinach
  • 2 T oregano
  • 1/2 t Italian seasoning
  • Pinch red pepper flakes (optional)
  • 2 c cooked brown rice or wheat orzo
  • 1/2 c chicken stock or water

Cut peppers in half and hollow out seeds. Place peppers in 13x9 baking dish. Brown turkey and sausage in a large pot and drain fat. Add salt and pepper to taste. Add onion, garlic and spices and cook for a few minutes until onion is translucent. Add sauce and cook on low for a few minutes, stirring...

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eastside mom of the month

Heather is a regular at our Stroller Strides and Body Back classes, and always impresses us with her humor, attitude, and determination! Thanks for being in our village, Heather!

When did you join FIT4MOM Eastside?

2.5 years ago when Logan was a newborn

What classes do you attend?

During the rainy season I do Stroller Strides at Home Court on Tuesdays and Thursdays but in the nice seasons I usually do MWF at Redmond Town Center. I am also attending Body Back in Bothell!

Who is/are your workout buddy(ies) and their age(s)?

Logan is 2.5 and Cora is 7 months

What is your favorite thing about FIT4MOM?

I love the village. I have met so many wonderful moms that I am fortunate to call friends. Moving here I had a hard time adjusting to the “Seattle Freeze” but this village has been so heartwarming!

What is your current job? Or what did you do before staying at home (if you don’t currently work outside the home)?

I am currently a SAHM but was...

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mess free rainbow painting

Its probably just the teacher in me but I love a fun activity for the kids that connects with one of our favorite picture books. This activity will be super fun even if you don’t have the book, although I highly recommend purchasing or checking it out of your local library!

Monsters Love Colors by Mike Austin is a silly book with funny little monsters playing with all the colors in the rainbow. After reading this fun book, create your own mess free rainbow with paint!

Supplies:

  • Ziplock Bag
  • White Paper
  • Paints
  • Scissors
  • Painters Tape

Directions:

1. Cut paper to fit inside ziplock bag.

2. Place paper inside and then carefully squeeze paint inside bag.

3. Close bag and then use painters tape to adhere bag to table top or window. This prevents the...

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Vegetarian Slow Cooker Sweet Potato and Black Bean Chili.png

Happy Friday! I’d like to share the most delicious and easy slow cooker meal: Smokey Sweet Potato and Black Bean Chili! The sweet potatoes and red peppers add that hint of sweetness and the chipotle chili powder adds a tiny kick of spice and a whole lot of sweet smokiness. And it’s gluten free and vegetarian!! YUM! I adapted this recipe from an Instant Pot recipe I came across and tweaked it for the slow cooker. Hope you’ll love this as much as we did!

Ingredients:

  • 2 small onions, diced
  • 5-6 garlic cloves, minced
  • 2 red peppers, diced (I used one red and one orange)
  • 1 1/2 T chili powder
  • 1 1/2 t cumin
  • 1 t oregano
  • 1/2 t chipotle chili powder
  • 2 medium sweet potatoes, peeled and diced into 2 inch chunks
  • 2 14.5 oz cans black beans, rinsed and drained
  • 2 14.5 oz cans of diced tomatoes
  • 1/4 c tomato paste
  • Pinch of salt

Toss all ingredients in the slow cooker, mix well and cook on low for 8-10 hours OR high for 4-5 hours. I think you could easily adapt...

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Instant Pot Dill and Lemon Salmon.png

Ladies—-I’m about to change your life. I’m serious! I made Trader Joe’s salmon filets from FROZEN last night in my Instapot. Yep, from frozen. It was easy and super quick. I served it with pesto peas (also super easy).

Woot woot!!!

Ingredients:

  • 2 frozen salmon filets (I used Trader Joe’s)
  • 2 lemons
  • Fresh dill
  • 1 cup water
  • 1 small pat of butter
  • Salt and pepper to taste
  • Frozen peas (I used Trader Joe’s)
  • Pesto sauce (I LOVE Trader Joe’s)

Fill up your Instapot with 1 cup of water. Place the trivet inside. On top of trivet, place your two frozen salmon filets, and top each with a bunch of fresh dill and lemon slices. Close and lock your Instapot and set to 4 min manual. It will take about 5-10 min for your pot to come up to pressure. After the beep to indicate the 4 min has elapsed, do a quick release and remove the filets right away. I removed the dill and lemon, added a small pat of butter to each filet, plus fresh dill, new lemon slices, and salt and pepper to...

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Instapot One Pot Southwestern Chicken and Rice.png

Sally is back with another one-pot meal the whole family will love!

This a “dump and cook” one pot meal for the Instapot from Meaningful Eats. It was so, so easy and really delicious. You literally put everything in your Instapot, and press ON!

Ingredients

  • 1 1/2 cups brown rice (I like using this Sprouted Brown Rice best)
  • 3/4 cup salsa (any kind you like)
  • 1 15oz can kidney beans, drained and rinsed
  • 1/2 cup frozen corn
  • 1 1/2 cups chicken stock
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cumin
  • 1/2 teaspoon salt
  • 2 chicken breasts (about 1 pound)
  • 1/2 cup shredded sharp cheddar
  • chips, hot sauce and more cheese for serving

Instructions

Place the brown rice, salsa, kidney beans, corn and chicken stock in the instant pot. Stir to combine.

Nestle the chicken breasts (leave them whole so they won't get dry during cooking) down in the rice/liquid mixture. Sprinkle the...

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Instapot One Pot Spaghetti with Meat Sauce.png

MAMAS! I heard your feedback and here’s a two-for-one: a one pot meal made in the Instapot!! Hollah Back!

This is a classic made healthy with wheat pasta and ground turkey. This is so simple because everything is made inside the Instapot, no skillet, strainer, or saucepans needed. And kiddo friendly to boot!

So, make sure you follow the Skinnytaste recipe exactly as written. A few tips....Do not stir the water into the sauce. I know you’ll want to... I sure did! Please refrain ;). Use high quality sauce or homemade. Also, break the pasta in half and fan it in the pot. I included a picture for you. It will keep the pasta from sticking together. Lastly, after the quick release of pressure, carefully open the lid and stir the pasta around and just let it sit for a few minutes. It will thicken up a bit. I served this with steamed broccoli tossed with olive oil and garlic!

Manga mamas! Xoxo

INGREDIENTS:

  • 1 lb 93% ground turkey
  • 3/4 teaspoon kosher salt
  • 1/4 cup diced onion
  • 1 clove minced...
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