Healthy Heart Observations by a Pregnant Woman

For those that don't know, I'm 12-weeks pregnant with my first child. I've been exercising consistently for most of my adult life and now at 32 I'm healthier than ever. My doctor gave me a higher heart rate goal than most because I have an established exercise program going into my pregnancy. The conventional wisdom for prenatal fitness is 140 beats per minute and my doctor gave me a max target of 160 bpm. I was very happy to hear the news. Based on my zone training with my heart monitor, I previously targeted 170 -175 as my max for aerobic endurance. Now, I only have to hold back a little to exercise safely during pregnancy. Using my zones, I was able to manage my asthma symptoms naturally with aerobic endurance training.

Pre-pregnancy, I worked out 5 times per week and 3 of those days were taking spin class. Read my previous post from my former cycle instructor for beginner tips. Now, in my early pregnancy, I work out with less intensity because my heart rate elevates faster than before, but I still try to exercise 4 days per week. So now, I do less running and slow jogging. When my heart rate creeps up to 160, I switch to brisk walking.

Yesterday, I went to a one-hour spin class. With cycling it's easier to control your heart rate than with running. I can ease the cadence (speed) or the intensity on the gears if my heart rate goes above 160. I worked out steadily for 60 minutes feeling fantastic and strong. Pregnant or not, cycling is a foundational form of exercise that you can do at any age or fitness level, without putting undue strain on your joints.

The ONLY way I can manage my heart rate is using my heart monitor. It's great for everyone. It's a perfect workout companion. I only paid $100 for mine. If you use your heart monitor every time you exercise, you can learn more about your body than just going "blind."

When you exercise with a heart monitor, you know for sure whether to pull back or push forward with intensity to exercise safely. I truly believe it's tool that can optimize your workout!

Check out this resource page for more info on heart rate training.

Smoky Corn Chowder: Using Summer's Bounty

We have an abundance of Indiana sweet corn at the moment. Sweet corn is in season and our friends and family are eating some of the corn, but freezing the extra for the coming months ahead. Last weekend we went to the lake house in Northern Indiana and came home with another dozen ears, in addition to the other four we had in our organic produce box! Needless to say, I thought a great way to use the fresh sweet corn is to make corn chowder.

My light Smoky Corn Chowder recipe is a combination of sweet, spicy, creamy, and smoky. I used smoked paprika, bacon, and shredded smoked provolone cheese to garnish. I made 4 servings and you can see I pack up the remaining 2 servings for future meals in resealable containers so it's easy to grab-and-go for future quick meals. I use light milk and chicken broth thickened with a roux to make the soup creamy. I happened to have leftover grilled bell and jalapeno peppers from my fajitas the night before so that added even more smoky flavor.

Serve this up with a fresh green salad, fruit salad, or grilled cheese sandwich.


Smoky Corn Chowder (4 servings)
Make with fresh or frozen corn.

• 6 ears corn (cut off the cob) or about 3-4 cups corn
• 1 teaspoon olive oil
• 1/2 onion, diced
• 1 cups green bell peppers, diced
• 1 teaspoon garlic, crushed
• 1 tablespoon minced jalapeño peppers
• 1 tablespoon butter
• 1/4 cups flour
• 3 cups chicken broth, divided
• 2 1/2 cups low-fat milk, divided
• 1 tablespoon Dijon style mustard
• 1 teaspoon smoked Spanish paprika
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 4 slices bacon (pork or turkey)
• 4 teaspoons shredded smoked provolone cheese

Preparation:

• Use a wide-shallow bowl and a sharp knife and cut the corn off the cob; set aside.
• Preheat a soup pot on medium heat. Dice onion, bell pepper, and mince jalapeno. Add olive oil to the pot, then vegetables and crushed garlic. Saute until tender about 2 minutes. Add fresh corn and saute for 3-4 minutes, mixing frequently.
• Preheat a small saucepan while you're mixing the corn. Add 2 cups of chicken broth to the corn mixture and bring to a boil. Add more broth, if you need it to just barely cover the corn.
• Add butter to the pre-heated saucepan. Add flour and stir gently with a whisk for 1 minute until the flour and butter is incorporated. Add 1/2 cup of milk and 1/2 cup of broth and whisk constantly on medium-high heat. The sauce will thicken. Add smoked paprika, prepared dijon mustard, salt and pepper to season. Reduce to low.
• When the corn comes up to a boil, reduce to simmer and cook for 15-20 minutes until the corn is cooked.
• Cook 4 slices of bacon between 2 pieces of wax paper for 3-4 minutes in the microwave on HIGH. I use a microwaveable bacon rack. Let bacon cool and set aside on paper towels. Shred smoked cheese.
• Add the thickened sauce to the corn mixture and stir until completely incorporated. Taste to see if you want to a bit more salt.
• Serve soup in a shallow bowl and garnish with 1 slice of crumbled bacon and 1 tsp of smoked provolone cheese.

Tonight's project will be cutting the corn off the cob for freezing. When you freeze the corn, use a freezer plastic bag and be sure to mark the date with a permanent marker. See my freezer storing tips from my previous post.

What's In Season: Sweet Corn

When I was a kid, my father always served corn to the family because he loved it! Most of the time, we ate frozen corn, but in the summer we enjoyed fresh corn on the cob. Now that I live in Indiana, my husband and family buy fresh sweet corn from the Amish kids that bring their wagon down to the lake house community where my in-laws live. The sweet corn is always the best in August and coming from a local garden from the Amish or friends, seems to make it taste that much sweeter!

This weekend, I was cooking lunch with my friend, Betsy. She has an amazing garden that her family enjoys and helps tend all summer. Betsy brought some lettuce and corn from her garden and veggies from her Farmer's Market that we made into a fresh green salad, corn, and edamame lunch feast! She shucked the corn and started to prepare as she does at home and I thought I'd share some of these tips with you.

As I write this post, I just received my weekly organic produce delivery and I got 4 MORE ears of sweet corn so it looks like I will be cooking them in the next few days!

Betsy's tips for cooking fresh corn:

• Start with cold water, tall enough to cover the corn. Place cleaned ears of corn in the water and bring to a boil in a covered large pot.
• Add a bit of sugar to the water as it warms.
  
• Gently place 2 table knives across the top of the ears of corn to keep the corn submerged in the water.
  
• Reduce the water to a high-simmer and cook for about 20 minutes.
• Drain the corn in a colander.
  
• Lightly coat the corn with a bit of butter and sprinkle a small amount of salt.
• Enjoy right away or cut off the cob and freeze for another time of the year.
  

Here's a couple of my favorite healthy corn recipes:

• Roasted Fresh Corn, Poblano, and Cheese Pizza (vegetarian) - I made this a couple summers ago and we really liked it! You can serve it up with light sour cream and a green salad on the side.
• Sweet Pea Risotto with Corn Broth - I made this earlier this spring when I got fresh peas and I used frozen corn at the time. It's really tasty. You can serve as a side dish or main course. It would be fantastic with fresh peas.
  

Asian Vegetarian Noodle Bowl Hits the Spot!

Even though it's summer, I seem to be on a soup craze! That's what air conditioning is for, right? My friend told me her father, who was from the South where it's quite muggy, always wanted to eat chili in the summer because he said the heat from the chili made him feel cooler. I don't know if it's true, but it's worth a try.

For tonight's dinner, I was inspired by lots of fresh ginger and Napa cabbage that I got in my produce box. I made a Tofu, Veggie Soba Noodle bowl. I used mushrooms, Napa cabbage, fresh ginger, and chopped cilantro at the end. Soba noodles are Japanese buckwheat noodles are a complex carbohydrate with fiber, ideal for slow-burning energy. Check out this Cooking Light recipe for additional info on Soba noodles and quick summer salad entree idea - Soba Noodle Salad with Citrus Vinaigrette

This quick recipe is really easy because you can take advantage of pre-made soup and sliced mushrooms from the store. Tofu only needs a quick chop and it's ready to use. This hearty, vegetarian meal is packed with nutrition of the fresh ingredients and though it doesn't have meat, your not going to miss it!

Tofu, Veggie Soba Noodle Bowl (about 4-6 servings)

Ingredients:

• 1 medium onion, chopped
  
• 8oz pre-sliced mushrooms (cut smaller, if desired)
• 8 leaves Napa cabbage, stems sliced separately and leaves reserved
• 14oz container of extra firm low-fat tofu, drained and chopped
• 1 tbs olive oil
• 1 tsp crushed garlic
• 2 tsp grated fresh ginger
• 3 cups water
• 32oz container of prepared miso soup (prefer Whole Foods 365 brand)
• 8oz Soba noodles (Japanese buckwheat noodles)
  
• 1/4 cup fresh chopped cilantro

Preparation:

• Preheat large stockpot or dutch oven to medium heat. Chop onion and slice Napa cabbage stems. Reserve leaves. I cut on an angle, like a triangle along the line of the stem.
• Add olive oil to pot and onion and cabbage stems with crushed garlic. Saute for 2 minutes, then add chopped mushrooms. Grate fresh, peeled ginger over the vegetable mixture. The vegetables will be very fragrant, which helps flavor the tofu.
  
• Drain and chop tofu into bite-size pieces. Add to the vegetable mixture when the mushrooms have released their moisture, about 4-5 minutes.
  
• To the pot, add 3-4 cups water and miso soup. Increase the heat to high to bring to a boil.
  
• After water is up to a boiling temperature, add soba noodles and reduce heat to medium-high. After 5 minutes, add sliced cabbage leaves and chopped cilantro.
• When the noodles are tender, the noodle-soup bowl is ready to serve. Use tongs to serve the noodles in the middle of a large shallow bowl and then the soup ladle to grab broth and veggies.

Optional Seasoning: instead of adding salt, add low-sodium soy sauce or my favorite, Liquid Aminos, which adds soy sauce-like flavor without adding lots of sodium. You can buy it at health food stores and for the best price, Whole Foods.

Nutrition Information (estimates using The Daily Plate): 386 calories, 5g fat, 20g protein, 68g carbs, 8g fiber, 900mg sodium, and 0g cholesterol.

NOTE: This meal may need to be balanced with lower sodium foods throughout the day. Miso soup has a lot of sodium overall. I tried to add water to thin it out per serving.

Chorizo and Eggs Without the Guilt: It's Turkey!

When I was a kid, my mom made chorizo and eggs on special occasions. My mom has always been health conscious and she didn't want me to eat too much fat. The traditional way to eat chorizo and eggs is with potatoes in a small burrito or with frijoles (refried beans) and break off a bit of your warm torilla to scoop up a bit of egg, chorizo, frijoles, and even potatoes in every bite. These days you can find turkey chorizo at specialty grocery stores to cut back on the fat, but you keep the spicy unique flavor of chorizo.

Yesterday, I was shopping at Whole Foods, looking for turkey chorizo in the butcher's cold case, but they didn't have any laid out. When I asked the butcher for it he offered to make it for me. They have the Chorizo-spice mix behind the counter and he mixed seasoning into 1/2 pound of ground turkey thigh meat for me. He only charged me for the ground meat, even with extra service. I was so happy! What a great tip! I didn't know before that you could ask them to mix it for you on-site.

This morning for Sunday breakfast, I made the chorizo, egg, and potato burrito and it tasted really great and authentic, minus the fat from the traditional Mexican (pork) chorizo! Here is the recipe so you can make it for your family.

Turkey Chorizo, Egg, and Potato Breakfast Burrito
Serves 4

Ingredients:

• 1/2 pound turkey chorizo (ask your butcher to mix it)
• 3 small golden potatoes
• 1/2 tbs olive oil
• Salt and pepper to taste
• 8 eggs (2 per person)
• 1/4 cup low-fat shredded Mexican-style cheeses (Cheddar, Monterrey Jack)
• 2 tbs chopped cilantro
• 4 flour torillas

Preparation:

• Preheat medium skillet. Wash and peel potatoes. Cover with wax paper and cook in the microwave for 5 minutes on HIGH.
• Chop the cilantro and set aside in a small bowl. Serve shredded cheese in another small bowl to start to build your assembly line.
• While potatoes are cooking, cook turkey chorizo in a skillet coated with cooking spray, over medium-heat. Break apart the meat as you cook it so it cooks in small bits. Set aside in a bowl covered with foil to keep warm.
• Cut the potatoes in small pieces and season with salt and pepper. In the same pre-heated skillet that you used to cook the turkey chorizo, add 1/2 tbs of olive oil and then the potatoes to warm and season. Cook for 2 minutes and set aside in a bowl covered with foil to keep warm.
• Warm the tortillas in the oven (on 350 degrees in foil) or you can warm them in the microwave with a wet paper towel on top (for 1 minute).
• Crack eggs and add into to a mixing bowl and whisk with a fork. Using the same skillet (since it's already warm), spray with cooking spray, if needed and scramble the eggs. After the eggs are cooked through, serve the eggs in another serving dish or let your family serve themselves from the skillet.
• To the warm tortilla, add the potatoes first to absorb the flavor from the chorizo. Then add chorizo, scrambled eggs, cheese, and cilantro. Fold the tortilla over and warm if needed. Eat immediately!

For best results, let everyone build their own burrito so they can customize the amounts they want of each item. For spice lovers, hot sauce or salsa on top adds even more heat, but the chorizo is already spicy so add with caution! Enjoy!

Frozen Spinach, a Nutritional and Budget Bargain For the Pantry

I've professed my love for pasta many times on this blog! Tonight, while cooking dinner I added frozen spinach to my sauce, something I do regularly, and I thought I should share the tip. Tonight, I made ground turkey and spinach marinara with a spaghetti. It's really simple and you can throw it together in 30 minutes.

Spinach is a highly nutritious food, providing fiber, vitamin C, and folic acid for only 45 calories per cup! Many times kids request marinara pasta, but adding chopped frozen spinach takes the nutritional factor up to a higher level.

Fresh spinach is fantastic for pasta or side dishes, but it can strain a family's budget. Chopped frozen spinach is less than $2.00 for a 16-oz bag where I shop and no cleaning required! I opt for the pesticide-free version at Trader Joe's. The easy thing is that I just put in the sauce frozen and let it work directly into the sauce! This particular brand seems to have less water than others I've tried. Other brands may need to be thawed in the microwave and squeezed dry with a clean dishtowel or sturdy paper towel.

Practical and Delicious Uses for Frozen Chopped Spinach:

• Egg Frittata or Quiche: use defrosted, drained spinach in eggs for a Florentine-inspired egg frittata or quiche with shredded mozzarella cheese and sun-dried tomatoes. Serve for breakfast, lunch or dinner with roasted potatoes and fruit.
  
• Spinach-Parmesan dip from Cooking Light made with yogurt and fresh basil. I served it with fresh cut veggies.
  
• Creamy Spinach-Feta dip from Cooking Light I made this earlier this summer and served with pita chips and veggies for a family get together. It was delicious!
• Ground Turkey and Spinach Marinara: Cook ground turkey with chopped onion and add garlic, dried oregano, basil, crushed red pepper and salt. Add frozen spinach and stir until thawed and then add a can/jar of marinara. I prefer the Trader Joe's all-natural marinara sauce because it's lowfat and lower sodium. Serve over spaghetti or any pasta.
  

New Study Warns Use of Ultra-violet (UV) Tanning Bed Use, a Top Cancer Threat

The International Agency for Research on Cancer (IARC) has given UV tanning beds the highest cancer risk category and calling them "carcinogenic to humans." The IARC, which is part of the World Health Organization, asserted that tanning beds are even more dangerous than previously found in earlier research studies. In fact, tanning beds are in the same group as asbestos, arsenic, and tobacco products.

Even more alarming is that their research found that individuals that began their use of UV tanning beds before age 30 increase their risk of cancer by 75%.

I've always been so mystified to see people using tanning beds to "look better." Wrinkled, leathery skin is what you will end up with when you abuse your skin with UV and over-sun exposure. Abusing tanning beds looks so unhealthy, besides the cancer risk. People don't realize it because in their mind, they think they look great.

My skin tans very easily even with the sunscreen because of my Latina heritage. However, I wear sunscreen every day and try to spend time in the shade to avoid burns and over-exposure.

Check out my "Mid-Summer Survival Tips" post for an audio interview of a dermatologist on protecting your skin against sun damage, including preventing cancer. Read the Reuters article for more details.

What's In Season Now: Cantaloupe

Serving fresh fruit for a family meal is a great way to add more nutritional values to your diet and if it's there ready to eat, kids and adults alike are more likely to serve it up on their plates. Cantaloupe is a fresh-tasting, sweet melon that is in season all summer so take advantage of the best prices now.

Cantaloupe is a nutritional powerhouse that is low in calories (about 50 calories per cup) and high in potassium (490 mg per cup). Potassium helps you keep your heart healthy and help regulate blood pressure. Cantaloupe is also an excellent source of vitamins A and C!

Cut up the cantaloupe all at once and store in containers in the refrigerator for quickly packing for lunches or snacks.

Tools you need to cut a cantaloupe quickly and safely:

• Large chef knife
• Small paring knife
• Tablespoon (Your table utensil, not measuring spoon)
• Cutting board
  

An efficient way to cut a cantaloupe:

• On a clean cutting board, cut the cantaloupe in half on the vertical line (longway) with the chef knife.
• Using a tablespoon scoop out the seeds and make sure you empty as much of the liquid from the hole in the middle.
• Starting with the first half, slice the melon half in 4 vertical strips.
  
• Then use the small paring knife to follow along the line of the rind against the flesh. Discard the rind and any green edges. With the paring knife slice cross-wise to form chunks.
• Repeat with the other half.
  
• Store in a container for serving or the refrigerator. Work next to the sink or garbage can to discard quickly and clear your space to keep your board clear.
  

Cantaloupe Snack Suggestions:

• Power Energy: Serve 1 cup of cantaloupe with 1/2 cup of low fat cottage cheese.
• Italian Appetizer: Wrap prosciutto slice around cantaloupe slice (don't cut into chunks for this snack)
• Accent for Salad: Slice cantaloupe for a spinach or arugula salad paired with Serrano ham or prosciutto and red onion slices. Use a red wine vinegar and olive oil dressing for a balance of the sweet, salty, and spicy flavors.
• Sweet Treat - Homemade Popsicles: Puree cantaloupe in the blender with a bit of water. Pour mixture into popsicle molds and serve to the family on a hot day.
  

Quick, Affordable Meal Solution: Adobo Chicken, Mexican Rice, and Steamed Veggies

I made this meal for dinner last night and there was enough for leftovers tonight! The authentic Mexican Rice dish is how my family made it when I was a kid. So, this is the real deal! No box rice-kits in this house! This meal is really easy and it can be on the table in about 30 minutes.

The trick is to cook the chicken under the broiler in the oven, but grilling the chicken works as well. I used chicken thighs because I had them on-hand.

Buying chicken thighs is more affordable than skinless chicken breasts. For example, I buy organic chicken and the price for 1-pound of chicken thighs is about $2.99 per pound versus $4.99 per pound of chicken skinless breast. This price is an example, but in general, chicken thighs are more affordable. I've said before on the blog that I buy my meat from a small shop in Northern Indiana and they use only local meat so the prices are better than buying them in the city (see my previous post for buying healthy ingredients on a budget).

I served this with steamed green beans, but also try broccoli, asparagus, cauliflower, or if your grilling the chicken, try throwing zucchini squash on the grill at the same time. Grilled squash is so good and you're not washing more dishes! Go for the veggie that looks fresh and in-season that day at the market. In-season produce is more affordable because it usually comes from more local sources and it's more abundant!

Ingredients:

• 1 pound skinless, boneless chicken thighs
• 1 tbs Adobo Seasoning (I prefer Penzey's - includes cumin, oregano, Chile, and other Mexican spices). Use a mix of cumin, Chile powder, and oregano to substitute.
• Olive oil (enough to coat the pan)
  
• 1 cup white rice (I prefer Jasmine)
• 1-14 oz can fire roasted diced tomatoes with chiles
• 1 small onion, diced
• 1 tsp minced garlic (go for the jar for quick use)
• 1/2 tsp salt
  
• 1 pound fresh vegetable such as green beans, broccoli, zucchini
• 1 tsp butter
• 1/4 tsp salt and 1/4 tsp pepper
  

Preparation:

• Defrost chicken thighs. Line a baking sheet with aluminum foil and coat with cooking spray for the chicken. Sprinkle chicken thighs on both sides with adobo seasoning.
  
• Preheat medium to large saucepan on medium heat. Chop onion.
• When saucepan is heated, drizzle with olive oil and add onion and minced garlic. Saute for 1-2 minutes and add rice (without adding liquid). Keep the rice moving with a spatula in the saucepan.
  
• While rice is cooking, clean the vegetables and add into your steamer basket. I use a saucepan with an steamer basket insert (it looks like a double broiler). Vegetables will be ready in 10-15 minutes. Check with a fork and stir while it is cooking. Cook until fork tender and the vegetables are vibrant and not falling apart to the touch.
  
• When the rice is golden after a few minutes, start to add liquid. Open the can of tomatoes. Drain the liquid into a measuring cup and add water until it is 1 cup. Then add an additional 1 cup of water (for 1 cup of rice, you need 2 cups of liquid). Add tomatoes, 1/2 tsp of salt, and stir into the rice and water mixture. Bring water to a boil, and reduce heat to low and cook for additional 15 minutes, until rice is cooked.
  
• While rice is cooking, preheat broiler. Place chicken thighs on the oven rack near the top of the oven for best exposure to the broiler. Cook on first side for 10 minutes. Then flip chicken and cook for an additional 5-minutes. Too keep them warm, you can turn broiler off and put the chicken on a lower rack or cover with aluminum foil.
  
• Drain vegetables and stir in about 1-2 tsp of butter, salt, and pepper.

Now you're ready to serve up this super affordable and healthy meal. If you work on your timing of the steps, you can improve your efficiency in the kitchen, which saves you TONS of time!!! Let me know what you think!

Mid-Summer Survival Tips

It's already the middle of July and summer is in full swing. Summer is one of the most social times of the year and you might find yourself running around for vacations, parties, BBQs, family reunions, and gardening. Based on my experience with the move from Chicago to Indianapolis, I've been logging many miles going back and forth. This weekend we have a family reunion in Michigan and we'll be on the road 3-hours each way. On Friday night, I'll pack dinner for us that's easy to eat on the road (sandwiches, rollups, with carrots or apple slices).

With road trips, you can plan ahead with healthy snacks so you're not forced to eat fast food as your only option. I pack granola bars, dried apricots, and water. Check out more tips on snacks you can keep in your bag.

All this fun also means that you'll be out be out in the sunshine enjoying the beautiful summer weather. This picture is from Aaron's parent's lake house before they built their year around house. We spend a lot of time at the lake house, especially in the summer. With the move to Indy, we're only 2 1/2 hours from the lake house so it's an easy drive for the weekend.

Exposing your skin in the sun means that you need to do everything possible to protect your skin, the body's largest organ. The sun over time can give you skin damage effects like premature aging and cancer. On one of my long drives between Chicago/Indy, I heard this Fresh Air podcast with the host Terry Gross interviewing a dermatologist, Darrell Rigel. He gave great tips on sun safety and helpful tips on applying sunscreen. You only have one body in this life so protect your skin! I see WAY too many people walking around with deep, unnatural tans and really it's sun damage! I protect my skin with high quality sun screen that I replace annually. A couple of tips:

• Be practical on sun exposure. The middle of the day (11am -1pm) often is the most intense time of the day. You are more likely to burn in less time during this time of day so that means that you need to reapply sunscreen more often than other times of the day (early morning, late afternoon, for example.
• Wear hats, sunglasses, cover up! I keep a straw hat at the lake house when I'm out in the sun. Covering your shoulders or thighs were your skin might be more sensitive is a smart move in the most intense part of the day.
  

Bump up your water intake and stay hydrated! Drinking more water in the summer heat is smart to help you replenish your body. In the summer heat your body sweats to regulate temperature and stay cool, but that means that you need to replenish your body with more water. You also get water from summer fruits and vegetables in addition to water alone.

With all the summer events and parties, don't forget to plan ahead. If you look at your week ahead, you can plan on nights when you can cook for packable meals that you can eat on hurried weeknights. You can get healthy meals whipped up from the grocery store salad bar/deli or one of my favorites is making versatile taco meat that you can make into taco salad, enchiladas, burritos, or quick tacos. In fact, that's what I'm making tonight - ground chicken tacos.

Have any summer survival tips of your own? Please pass them on!