We have come up with a creation that is craved at all hours of the day by all members of our family. It is a version of a peanut butter cup that is the perfect blend of sweet and a little bit of salt. For the last week, I have been making a batch a night to get us through the next day. Best of all they are sugar free, guilt free, delicious, and paleo!

Ingredients
banana
tsp coconut oil
1/4 cup peanut butter

Melt the coconut oil, smash a banana into the melted coconut oil, ass the peanut butter and stir together until all ingredients are smoothed together.
Line a cupcake pan with liners. Put a spoonful of mixture in each cupcake liner. Freeze and eat frozen.

These are great for a quick snack or when you have  a sweet tooth you need to give in to. My kids and husband love them too!

Nina Pears

Pesto Turkey Meatloaf

We used to always make meatloaf. It is a comfort food. Something about it takes me back to my childhood too. When I gave up sugar, I gave up meatloaf too. The recipe I used called for ketchup and bbq sauce both which have tons of sugar hidden in them.
Last night, I decided to get a little creative and make meatloaf that was sugar free.I was surprised how quickly it went and that we had no leftovers. When the kids are asking for more, I know it was a success.
Ingredients
ground turkey
tsp garlic powder
tsp salt
tsp pepper
1/4 onion finely chopped
1/4 cup pesto
1/2 cup small can tomato sauce- pure tomato sauce- just the tomatoes nothing else added!

Pre-heat oven to 350 degrees
Mix all of the ingredients together using only half of the pesto and tomato sauce, saving the rest to top it with. Place meat in a loaf pan.
Top the meat with the remainder of pesto and tomato sauce and spread evenly to coat meat.
Bake for 45 minutes to an hour. Always check the temp with a meat thermometer. All ovens vary.

We served with peas and corn. No leftovers here!

Nina Pears

Reflections on the past year and resolutions for the next year.

Ending one year and starting a new year is a great opportunity. It is nothing more than a measurement of time but a significant one. Over the last year, we have aged, made memories, made mistakes, failed, learned, grown, and lived. We now get to recognize that and move on to another year that we have the power of keeping the same or changing for the better.
While thinking about 2014, it wouldn't appear that it was a significant year. No life changing events occurred. I didn't move, I didn't switch jobs, I didn't hit a milestone age, I didn't have anymore babies. Over the previous 10 years of my life, many of these things were happening.
If I had to sum up 2014 in one word it would be growth! I grew so much this year. I grew as a mom, wife, teacher, and individual. My confidence and self esteem grew tremendously. My relationships with friends and family grew.  I stopped saying and wanting and started doing.
I will never forget sitting on the couch signing up for the NYC Marathon. I laughed at the idea and the chance of getting in and knew I could get out of it. I will never forget sitting my classroom and reading the email that said I made it into the marathon and I will certainly never forget the making the decision to give it my all and run it! The marathon itself changed me. I raced against myself, my inner weaknesses, my past, and pushed through and found strength I didn't know I had! I became a runner!
We had some amazing moments making memories with friends and family as we traveled, visited others, and had loved ones visit us. We traveled the most this year and we spent amazing time with friends and family.
Relationships with others were strengthened or reconnected or developed.
I found something that I am truly passionate about. I have a love for fitness and I truly enjoy helping others. I was introduced to coaching and it has helped me get in the best shape of my life and it has given me an avenue to share this with others and help them start or continue their journeys.

As we approach 2015, I can't wait to continue to build upon this last year. I don't want 2014 to end because it was so amazing but I know as we enter 2015 it has the potential to be even better. I am not one for resolutions. A resolution is a desire that is more of a tradition to make than an actual goal to plan and follow through with. I have big scary goals and dreams for 2015. I have a vision and a map to achieve them.
In 2015, I will continue on my fitness journey and build upon my foundation that I have worked hard for. We will continue to travel and make memories with friends and family. I will run my Beachbody business and be successful because I am so passionate about it. We will renovate our house and make it into our dream house. We will continue to work towards financial stability for our family and become debt free!
Bring on the New Year and new memories, and continued success!

Nina Pears

Free Challenge/Accountability Group Jan 5th

Why will 2015 be different? How will we succeed and achieve our goals and resolutions? Accountability is the key! I have 2 free accountability groups starting on January 5th and I have a few spaces left.

Accountability Group 1- 10 day Sugar free challenge
This is a private group where we will support each other through a 10 day sugar free challenge. We will build awareness on the amount of sugar hidden in foods and consumed in a day. We will also provide facts, tips, recipes, and meal plans for the 10 days.

Accountability Group 2- Fitness/Nutrition Challenge
This is a private group where we will provide support and accountability for the fitness programs PiYo, Insanity Max 30 and 21 Day Fix. Schedules, meal plans, shopping lists, and and motivation will be shared.

Please email me for a garunteed spot in either one of these groups.
ninapears@hotmail.com

Nina Pears

How to read according to the educational shift.

If you have children in school, you are aware that education has changed drastically over the last few years. When I started teaching 10 years ago, there was a saying that kindergarten is the new first grade. As a first grade teacher and then a kindergarten teacher I saw this first hand. Kindergarten was very different than what I remembered it as  a child. Many times as parents, we remember what school was for us and wonder why our kids are struggling and why there is such a sense of urgency coming from teachers at conferences. They are only 5. They will get it eventually. Let them be kids!
As a parent of children ranging from preschool to third grade, I get it. I want my kids to be kids and they will get it when they get it and I want them to have fun and learn through play and not have to worry. As a teacher, I get that urgency and am shocked at what the expectations are of our kids and what they need to do. I see it on a daily basis, I would fail if I had to do it all over again. As a kid, I struggled in school and didn't really start to get it until I was in highschool when I really wanted to get it and had an interest. If doing it all over again, it would be so easy to give up and never develop the interest.
My oldest started kindergarten 4 years ago. I was actually her kindergarten teacher. 4 years ago just so happened to be the first year that common core was fully implemented. These kindergartners are now in third grade and will be the first to take the nation wide PARCC assessment. And now I just so happen to be a third grade teacher. I have lived this personally and professionally.
Four years ago as a kindergarten teacher, I was concerned that we were forcing our kids to read and skipping the foundation. I worried what would happen when kids got to the point where they needed that solid foundation to continue to progress and could not rely on force fed reading. I actually was so concerned I wrote and published a book, How to Teach Your Child to Read. Now here I am four years later looking over all the assessments seeing my worries come to life and seeing kids stuck or struggling to get where they need to be.
There is no looking back there is only moving forward. I have had my personal battles with the new assessments and the educational shift but battling it isn't going to get us anywhere. I have learned to embrace it, empower my children and students and make them the best they can be.

How has reading changed and what can we do?

In school, it is rare that students get an opportunity to read for pleasure. Eventually the reading being taught will make them much better readers but at first it appears tedious and mundane. Instead of novels, students are reading passages which are very complex. The complexity is determined by how deep you can dig into it. Students will rad the same passage several times and then answer explicit and inferential questions using evidence from the text to support their thinking. 50% of reading instruction is literature and the other 50% is non-fiction or informational.

What do you do at home to support this reading? 

Get the newspaper out. Did you know that most local newspapers are written at the 5th grade level? Find an article and have your kids read it. Ask questions that can be answered in the article. Ask inferential questions too that can then be supported int eh article. Why do you think that? How do they feel? What will they do next? Always have them go back and support the answer with what they read. Subscribe to magazines. Great kid magazines are National Geographic Kids and Time for Kids. Have your kids research something they are really interested in. Ella loves elephants. I can google elephant articles and a million are at our fingertips.
Just because your child can read (whether in kinder, 1st, 2nd, or 3rd) don't assume they have mastered phonics and phonemic awareness. This will show up on spelling tests and in writing and will interfere with comprehension and reading progression. Talk about how crazy the English language is and about vowel rules and the different sounds some letters can make. I teach the lessons with fun rhymes and tricks and hidden rules that most people have never even heard about. But as soon as the kids learn them, they get it!

Keep it fun! Let kids know that reading can be fun. I love that they can pick any book up and be taken anywhere doing all sorts of crazy things. As adults we read to relax.  A book can take us always from the stresses of our own life and into a new life for just a little bit. It is the same for kids. Let them discover that.

Remember there are 5 components that make up reading and to be a proficient reader all components need to be mastered. Phonics, Phonemic Awareness, Vocabulary, fluency and Comprehension. Today comprehension is being broken down into literature and informational.

Resources

Many parents want to work at home and don't want it to be a battle. It doesn't have to be. My 1st grader is a fairly good reader but I can't get her to read for more than 10 minutes and she will never finish a book. She thinks she won by me giving her articles and having her answer the questions. It really is about workign smarter and not harder!
http://www.goodreads.com/list/show/4378.Fun_Nonfiction_for_Elementary
readworks.org
national geographic kids
time for kids
http://printableworksheets.in/?dq=Close%20Reading
newspapers
favorite texts but really dive into 1 page- fiction and nonfiction
folk tales
http://www.scholastic.com/teachers/top-teaching/2013/04/investigating-nonfiction-part-2-digging-deeper-close-reading
http://www.readinga-z.com/comprehension/close-reading-packs/
http://teacher.depaul.edu/Reading_Passages_NONFICTION.html

Please feel free to ask me specific questions!

Nina Pears

What are the holidays really about to you?

To every person and family, the holidays have a little bit of a different meaning. Some people believe and celebrate in the religious aspects of the holidays, others celebrate in the magic, others the material aspect, and for others it is about time. I respect everyone's beliefs and celebrations! I love how one day or time of year can be looked at in so many different ways.
For me, the holidays are about time with family, happiness, and giving. I love holding on to traditions, making new ones, and passing them along. I love the joy and happiness that gift giving brings. I love the uninterrupted time which allows you to slow down, look around, and enjoy what you have.
This time of year brings about a peaceful feeling and my heart fills with love and warmth for all thsoe that are in my life!
I hope you are able to connect with love ones, find happiness, and enjoy the time you are given.
No matter what your beliefs or values are, I wish you all a very happy holiday season!

Nina Pears

Grain free/Sugar free banana muffins

When you decide to eat grain free and sugar free, you tend to have to give up on pastries, muffins and such. I am always trying to improvise and tweak recipes. Some are a success and others not so much! I let my kids and husband be the judge. Our banana muffins were a success.
Ingredients:
2 cups of almond flour
2 ripe bananas
2 eggs
1tsp vanilla
1tsp baking soda
1 tsp baking powder

Add ins. We thought the ripe bananas added enough sweetness but you cold add a little honey. Chocolate chips or walnuts wouldbe good too. We just made them plain and everyone enjoyed them. 

Preheat oven to 350. Mix all of the ingredients together. Fill up mini muffin pan. Bake for 15 minutes.
Let cool and enjoy.

When Ella had one this morning she said, wow these are good. Tate ate 5 of them this morning so they must have been great!

Nina Pears

At Home Workouts- Benefits for the whole family

When I first started hearing about at home workouts, I was very skeptical. I had been going to the gym for a few years and felt like i needed the gym and socialization to get a true workout in. I felt like I would lack accountability working out at home. How can you workout in your living room with minimal equipment and get great results? I thought it would be hard to get into a routine at home. There are also just so many distractions at home.
It is hard to believe I have been working out at home for 7 months now and have not been to the gym since August. It is even harder to believe that I workout harder now than when I went to the gym, I workout more often, and I am in even better shape. I am so happy that I gave it a try. Now I don't understand why people still go to a gym.
The number 1 benefit to working out at home is the exposure that my kids get to me working out and the healthy lifestyle. They can even join in too. When I went to the gym, they would have to go to day care and wait. Their day would be extended longer and I had less time with them. Even though they knew I was going to the gym, they weren't exposed to what I was doing and weren't able to be a part of it.
Following at home programs is the same as having a trainer work with you. I have learned so much about proper technique and the programs are designed to provide specific results. When ever I push play. I feel like I have a trainer in my living room and they push me harder than I would myself at the gym. Because of these trainers and programs, I can workout effectively and have been able to get into amazing shape.
The workouts are also efficient. I have never worked out longer than an hour. The workouts come with a plan to follow so the guess work is taken out of it. Each day, I know what workout I need to do and can follow a plan.
I no longer have a busy schedule or excuses to prevent me from getting my workout in. To go to the gym, I had to work around day care hours, my husbands work schedule, my work schedule, and kids' activities. I can wake up early and workout in the comfort of my living room while everyone is still asleep. Or I can do it at night after all the tasks of the day are done. Or I can even do it when I find 30 spare minutes in between everything else that I need to do.
I worried about lack of accountability and lack of socialization working out at home. Gyms are very social and there is an accountability factor when you regularly go. I find that I am more social about my workouts and have an amazing fit family that supports me, holds me accountable, and pushes me.
So if you have never tried working out at home before, I encourage you to find the right program and give it  a try. You can even still go to the gym but have  aback up plan too!

Nina Pears

Insanity Max Week 1 is Done!

I wrote about my initial reaction to the Insanity Max workout. It was tough for sure. Now I am officially done with week 1 of Insanity max 30 and will begin week 2 tomorrow. I completed week 1 with my husband but we did not workout together. We are too competitive with each other and the workout is too tough. It wouldn't be good for us to do it together.
After the first week of this workout, I can say it is really tough. I thought the first day was hard but the workouts got more difficult as the week went on and Friday's workout was insane for sure!
What I really like about this workout is that it truly is a mental and physical battle. Your body wants to stop and feels like it can't go anymore but you have to mentally push through to keep going. Even when you max out, you have to stay in mentally to start again and continue to give it your all.
After about a minute of the workout, you are already working out at max heart rate and then for the duration of the 30 minute workout, you continue to workout at max heart rate.
I am excited to compare my max out times from last week to this week. I am not sure if I liked going into the workouts blindly last week or heading into them knowing what to expect this week better.
I say bring on week 2 and I can't wait to max out and compete with last weeks times!

Nina Pears

First Impression of Insanity Max 30

I am going to start off by saying I hate cardio. Yes, I recently ran a marathon and I love to run but long distance running is different than intense cardio. I have been a little bit scared of this program but also want to push myself and step out of my comfort zone. I have a hard time pushing myself and tend to hold back quite a bit. I even went into this program with the idea of following the modifier.
I put the DVD in and at the very beginning during the warning notice, Shaun T is talking about the program and it really was inspiring. I decided I was going to push myself and give it my all!
During the warmup, I began to breath hard and was surprised at the intensity level of the warm up. I was determined to push myself as hard as I could. Maxing out is a mental and physical challenge with yourself. Physically my body was starting to hurt and mentally I just wanted to take a quick break. It was fun in a crazy way hanging on for as long as I could. I honestly pushed myself as hard as i possible could and need to take a break at 17:21. That was my official max out time. You realize that you don't need that long of a break but a few seconds allows you to finish strong. I wasn't prepared and didn't have water with me because I usually don't drink water while exercising. I ran into the bathroom and put my head under the sink and drank from the sink because I was dying.
I loved the workout because the exercises were so different from anything I have done in the past and they were fun. On the third repetition of them each round, I thought they were hell! The workout is set up in rounds. Each round has 3 exercises and you repeat each set of 3, 3 times. I think anyways. It is a little bit of a blur because it was so fast! The 30 minutes flies by and the exercises are tough. There was jumping but it wasn't crazy and the flow of exercises gave your body a break from jumping. I would compare the intensity to running my marathon. You truly do push yourself to your limits. I have never experienced that before besides my marathon.
My legs are already sore and my calves are on fire even when I am just sitting.
I think I am going to like this workout and I can see how it will give results! If you like to compete and push yourself and you like the challenge, this is the perfect workout for you. If you think it might be too much but like the idea of it, there is a modifier to follow.
I really love the nutrition guide that comes with the program too. It is the same as the 21 day fix meal plan but the lay out and organization of the guide is very user friendly. It is very doable too! My big takeaway is to eat 5 meals a day.

Nina Pears

What's for breakfast? Cereal alternative

has cereal been a go to for you? It is easy and kids love. There is something comforting about it too. I went through a phase where I bought "healthy" cereal just because it was so easy. It was a quick breakfast before school, the kids can get it themselves, and there wasn't any complaining. I knew that there really wasn't much nutrition in a bowl of cereal and the kids were always complaining of still being hungry or were starving before we even got to school. I always try to make a hot breakfast and eggs are our go to. They fill the kids up and keep them full. But we still have those mornings where I just don't have the time to make eggs and the kids aren't quite ready to make them on their own.
While visiting a friend she told me about a breakfast that she makes for herself- a hot grain free cereal. I tried it for myself and tweaked it and made it into a go to breakfast for the kids.
The original recipe called for almond butter, warm water or coconut milk, coconut flakes, honey to sweeten it, vanilla, and cinnamon.

My version-
1 tablespoon almond butter, 1 banana sliced, coconut or almond milk, cinnamon.
I slice my banana, add the almond butter, add enough milk to cover the banana and a dash of cinnamon.  I then microwave it for a minute and then stir it up really well. This is the most filling breakfast I have ever made!

I add a few oats to the mixture when I make it for the kids to give it a heartier consistency. They don't like the texture with out the oats but if I just add a tablespoon of oats, they love it! And it does the trick! Fills them up until snack time!

Nina Pears

stop and listen

Life is crazy. The days just get busier and our roles as moms become more and more demanding and diverse. This time of year is especially demanding. Everything we do that is making us crazy is usually for our children and we try so hard to make everyday so amazing for them!
I had one of the best moments as a mom today. I was in the kitchen cleaning and the kids were eating lunch at the table. I was able to just listen to them. The things they say and the dynamic between them is remarkable.
I took it all in and then I realized that so many times we are so busy doing things, I don't get the chance to stop and listen. I listen when they talk to me and we engage in great conversations together and as a family but very rarely do I listen to them talk and joke and fight with each other. While listening, I hear so much of Morgan and I in them. I realize that they are funny and that they truly get each other. I also realize that they fight a lot but there is so much love for each other in their fight and every argument ends with a laugh or a smile when the tears and frustration fade.
I look forward to eavesdropping on more of their conversations.

Nina Pears

3 Day Refresh Results

Up until 3 days ago, I had never done any type of cleanse before. I didn't really know what I was getting myself into and heard of great things about the 3 Day Refresh so I wanted to try it for myself. After all it was only 3 days and I figured I could do anything for 3 days. This one appealed to me because I could eat during it. I did it with my husband. I highly recommend having an accountability partner or someone to do it with. It was much nicer to go through it together.
Day 1
As I woke up Friday morning for Day 1, I was excited. My day started off the same as any other day. I did my workout and ran then had my Shakeology with water instead of almond milk and only half a banana. It wasn't a big deal at all. The fiber sweep was scheduled for my mid morning snack. I actually really enjoyed this my first day. It tasted like cream of wheat cereal with lemon. It wasn't bad at all. We had a pretty hectic day of hiking in to cut our own Christmas tree down and an hour drive up to the mountains. We packed our lunch and it wasn't terrible. We had a vanilla protein shake, a fruit, vegetable and hummus. It was mid afternoon that it started to hit me a little bit. We had more veggies and hummus for our afternoon snack and by this time I was starting to feel tired and a little hungry. I had a cup of tea to get me through. We did the worst thing ever which was Costco. I walked by all of the samples and spent a little more than usual fantasizing about all the foods I wanted but couldn't have. Making dinner for the kids was also torture. The smell and not sneaking a taste was hard. For dinner we had another vanilla shake and veggie stirfry.
We went to bed early and probably had the best nights sleep ever. We slept for 11 hours straight!
Day 2
I woke up feeling great and quickly drank my shake. My initial surge of energy from my 11 hours of sleep wore quickly. I did a normal workout but had a hard time doing it at the same intensity as I normally do. After the workout, I had my fiber sweep and it wasn't as delicious as it was the first day but still ok. We went about our normal day running errands with the kids. I noticed my stomach was a little grumbly and I was kind of in a fog all day. I was able to do everything as usual but I didn't have my normal pep. I was also a bit more irritable than normal. We switched up lunch for celery and almond butter and a pear and our afternoon snack was celery with peanut butter again. It seemed more satisfying and was absolutely delicious! Lunch and dinner for the kids were difficult again. In away we weren't really thinking about food so the kids had to remind us to feed them and while quick was the best approach, I didn't want to slack and go the unhealthy and easy route for them. Dinner consisted of veggie stirfry again. it was nice to have something hot for dinner. By the end of day 2, I was tired, fatigued, and grumpy. But physically, I felt great. My stomach felt good. I was not bloated and I noticed my clothes were even fitting differently already. I was able to stay up a little later but I was just laying on the couch. I got 9 hours of sound, quality sleep in.
Day 3
I wasn't in a hurry to get out of bed. I dragged my feet knowing I had one more day to get through. Thankfully it was a lazy Sunday and I didn't have anything I needed to do. There weren't any surprises and I saw the light at the end of the tunnel. The fiber sweep was really hard to get down this last time. I tried remembering how much I enjoyed it the first day but it just wasn't as tasty. It really isn't that bad if you just sip it quickly! I kept lunch, snack, and dinner the same to keep it simple! By the end of my dinner I was actually full which really surprised me. I enjoyed laying low as I still felt a lack of energy but was almost getting used to it and did a bit around the house. It was nice to slow down this last day because I realized that I never do slow down and also that I need a lot of energy to get through a typical day of mine. What got me through day 2 was Morgan weighing to realize he lost 9 pounds in his first 2 days and me weighing in to a loss of 5 pounds. And overall I didn't feel horrible and was able to function. I was just not 100%. Probably more like 50%.
Final results and Take Aways
Morgan is down a total of 9 pounds and I am down a total of 5 pounds.  As it felt like hell while doing it, now that it is over, it was well worth it. Some have asked why I would do it. I eat clean already and I am probably at my ideal weight. I did it for many reasons. No matter how clean we try to eat, we all slip a little here and there. I was fresh off a road trip and Thanksgiving. I was also at this point where the scale wouldn't budge no matter what I did. I worked out hard, I ran a marathon, and I ate constantly. The 3 Day Refresh brought me back to a balance. Watching my body detox proved that I needed this. I was also able to make the scale finally shift. I got out of the habit of eating 24/7.
So what is the plan now? Will it stay off? I am jumping right into the eating plan for the 21 Day Fix. It seems like a surplus of food now! I will eat the right portions of the right foods. I expect my weight to fluctuate up and down a little bit. This gave me some extra motivation to stay on track until Christmas!
It was worth it and now that it is over, it wasn't all the bad!

Discounted price with a month of Shakeology
 http://teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=425661

Just 3 day refresh with shakeology for 3 days
http://teambeachbody.com/shop/-/shopping/3DayRefresh?referringRepId=425661

Morgan's results- Before 258

Nina- Before- 134

Nina Pears

Grain Free Apple Crisp

 My first recipe is a healthy version of Apple Crisp. I chose this recipe because we are fresh off of Thanksgiving. The apple pies looked and tasted delicious. I am a strong believer that we don't have to compromise on taste to have healthy food. Although, this is not the same as eating a piece of apple pie, the taste is similar enough and will be enjoyed by all-even the kids. Ella is my final approval of my recipes. She is the pickiest eater and would eat junk food all day if allowed to. She loves this recipe. It is good enough for you that it can be served for breakfast too. We like it with yogurt or by itself.

Grain-free and Vegan Apple Crisp

• Prep Time: 20 min
• Cook Time: 50 min
• Ready in: 1:10 h
• Yield: 6-10 servings

Ingredients

For the filling:

• ¼ cup honey- I usually use less
• 1 tablespoon lemon juice
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon salt
• 5 apples- cored, peeled, and chopped. I like Honey Crisp but any kind will work.

For the topping:

• ½ cup  almond flour
• 2 teaspoons coconut flour
• ⅔ cup  chopped pecans or walnuts (about ¼" in size)
• 1½ teaspoons cinnamon
• 2 tablespoons  coconut oil

Directions

1. Preheat the oven to 350°F  and get out an 8"x8" pan.
2. Mix the honey, lemon juice, cinnamon, nutmeg, and salt together in a large bowl.
3. Peel the apples, if desired, and core and cut into ⅓" pieces. Place the apples in the honey mixture and stir until the apples are well coated in the mixture. Place in the ungreased pan.
4. Mix all the topping ingredients and drop walnut-sized pieces of topping over the apples. Only about half of the apples will be covered.
5. Bake for 40-50 minutes or until the topping is brown and crisp and the apples are bubbling. The topping will crisp up much slower than a traditional crisp, but don't worry as it will crisp up towards the very end of the baking time. Cover the crisp with foil if the topping starts to brown too early.
6. Let cool for 10 minutes and serve. If not serving immediately, once cool, loosely cover with a piece of plastic wrap (so the topping doesn't go soft). If storing overnight, properly cover the crisp with plastic wrap. Do note that the topping gets soft on the second day.

Instead of serving with ice cream, serve with yogurt. It is actually a great breakfast that way! 

Nina Pears

Pumpkin Pie Bars

 When planning for Thanksgiving and trying to eat healthy, I wanted taste but I didn't want to throw away all of my hard work. I also wanted to keep eating as clean as I could. I love pumpkin and pumpkin pie. I actually bought all of the ingredients to make a pumpkin pie but I couldn't find it within myself to use the condensed milk. And then I was going to improvise but then I realized the kids don't really eat the crust and even if I made an almond crust, they probably wouldn't eat it and I didn't need it. 
The pumpkin pie bars were amazing. I will continue to make these for  guiltless treat and whenever I have the urge to eat pumpkin. 

Ingredients:

• 1/4 cup water
• 1 medium banana, ripe- the riper the more sweet the bars are
• 1 cup pumpkin puree
• 1/2 tsp vanilla
• 2 tbs honey- you can add more if you want them more sweet
• 1/3 cup coconut flour
• 3/4 cup almond flour
• 3/4 tsp sea salt
• 2 tsp cinnamon
• 1/2 tsp nutmeg

Directions:

1. Preheat oven to 350 degrees. Pray or line an 8×8 casserole dish with parchment
2. In a food processor place the water, banana, pumpkin, honey and vanilla and combine until smooth. Alternatively you could just mix it by hand.
3. Then in a bowl combine the coconut flour, almond flour, sea salt, cinnamon and nutmeg.
4. Next stir in the wet ingredient mixture until fully incorporated.
5. Let the mixture sit for at least five minutes so that the coconut flour has time to thicken up.
6. Then spread out the batter into the lined/oiled pan.
7. Bake for around 70 minutes (I would check after an hour and then every few minutes after that). The end result will be very moist, but will have formed a noticeable soft crust on top. Let cool for about 10 minutes before removing to a rack to cool completely.
8. You can slice and serve the bars then, or place them in the fridge overnight to firm up even more. Enjoy!
9. You may also freeze them for later!

Nina Pears

Happy Thanksgiving!

Thanksgiving is a wonderful day for so many reasons. It brings friends and family together. It begins the holiday season, and it allows you to take a minute out of your crazy life to reflect on what is important and what you are grateful for.
As I sit here the night before Thanksgiving, I feel like this one is different this year. I am thankful for the frustrations, the hard times, they victories, the success, the good times, the memories made, relationships, my failures, and really everything. All of these things have shaped the person that I am today and I am so thankful to have had all of these experiences.
I have grown from my failures. I have cherished my success. I appreciate all of my time every day whether it is running around like crazy or spending quality time with people I love.
This last year has been an amazing year for me. I have jumped out of my comfort zone many times and I have experienced life to it's fullest!
So as thanksgiving approaches...
I am thankful for my family and friends.
I am thankful for you being a part of my life.
I am thankful for my health.
I am thankful for all the memories we make everyday.
I am thankful for my challenges and failures which help me grow as a person.
I am thankful for the journey that I am on.
I wish you all a happy thanksgiving and hope you can find the joy in your day!

Nina Pears

21 Day Fix Results

I am 1 day away from completing my first round of the 21 Day Fix. This program has been amazing. All of the tools I needed for success were given to me and it was designed to take away all of the excuses. Many people wonder why I would be trying to lose weight. I didn't do this program to lose weight. I did it to eat better and was hoping to build some muscle and tone. I don't even have a scale at my house but I am aware of my body and there are areas that I want to work on and building muscle is something that interests me.I wanted to be able to eat right! I have always had a problem with portion control and easily justified eating large quantities of food by saying it was healthy. Apples and peanut butter were my go to snack and I would probably eat more peanut butter than apple. I learned to eat more apple with just a taste of peanut butter!
After I ran my marathon and vacationing in NYC for 10 days, I wanted to get control of my diet and start a fitness program where I could lift weights and build muscle. I fell in love with this program. I learned how to eat properly and that I was eating way too much of the wrong kind of food before. With the 21 Day fix, I ate many more vegetables than I was before and cut out a lot of fat and really learned how much I need to eat. I probably consumed more food with the 21 day fix but it was the right food. I used to justify my portions by working out hard but I was consuming way too much for what I was working out.
After doing this program, I noticed a big difference in my stomach. It was much flatter and my ab muscles got a lot stronger.
While many people do this program for weight loss and lose an average of 10 pounds, I did it to learn how to properly eat and to tone.
This program is a great starting point, it is great for something different, it is great to learn the proper way to eat and workout, and it will produce results for everyone!

Nina Pears

Thanksgiving Menu...healthy or no holding back?

When it comes to the holidays, do you have staples that you eat every year? Does your food become a tradition? Do you try to make healthy recipes and stay as healthy as possible or do you make traditional recipes and don't hold back at all?

My holiday meals have completely evolved over the years. When I first started cooking dinners and hosting our friends and family, I made what we ate when I was growing up. In recent years, I have tweaked recipes and have really enjoyed holding on to traditional recipes but making them healthier. Even with cutting back on the butter and sugar, the food is still delicious and enjoyed by everyone.

A turkey is a must! I buy fresh turkeys that have not been frozen and don't have junk added to them to preserve them! To me it is worth the extra money!

Stuffing- I don't stuff the turkey but make the stuffing separately. I make stuffing using bread. I grew up eating it with white bread but now I use gluten free whole grain bread. I usually don't eat grains but stuffing is a must! To make it with bread, I break the bread into pieces and squish it up with eggs, celery, onion, and poultry season. It is very basic!!!! I then bake it and make sure the top gets crispy!

Mashed potatoes- instead of just using white potatoes, I mix in sweet potatoes too. I use a splash of non fat milk and a little bit of butter. Growing up, we used a whole stick, not I use a table spoon at most!

Sweet Potato Casserole- Marshmallows? Brown sugar? More of a dessert than a  vegetable? I bake my sweet potatoes and then mash them into a casserole dish and add a table spoon of real maple syrup. The syrup still makes them sweet but no where near as bad as the original recipe. I then bake them as normal.

Squash- I love to make acorn squash! I just bake it ans skip the sugar and syrup.

Green bean casserole- steamed green beans with mushrooms, garlic, pepper, and olive oil taste even better than baking green beans with cream of mushroom soup and topping them with fried onions!

Roll- I opt for the whole grain version!

Corn bread- we bake our own or the Bob's Red Mill mix.

Desserts-

Pumpkin chocolate chip muffins with almond flour and honey to sweeten.

Pie crust made out of almond flour with no sweetener. Apple and pumpkin are musts! Apples can be sweetened with cinnamon and stevia and pumpkin can be made with a fraction of the sugar or with honey to sweeten.

Leftovers- Turkey vegetable soup! Skip the noodles!

Please let me know if you would like specific recipes! I promise it is still just as delicious when made healthier!

Nina Pears

21 Day Fix Week 1

I have the first week of the 21 day fix under my belt. This has been the best program I have ever done on my fitness journey. It is amazing how easy it is to follow, how much strength it builds so quickly and the results that it produces.
There are 7 different workouts with the program and you do one each day and repeat the cycle for 3 weeks in a row. The workouts are only 30 minutes long. Each exercise only lasts 1 minute which makes it very manageable. It is amazing what 30 minutes a day can do for you.
Working out is only a small portion of what is necessary to get the results you want. Diet and nutrition is the bigger part. I love to eat and for the most part don't have a problem eating clean and healthy. But I do have a problem eating the right combinations of foods and the right amount. The 21 day Fix allows me to eat what I normally eat but in the right portions. I eat a lot more veggies and protein. This meal plan is very manageable and still allows me to eat the same meals as my family. We just make recipes a little bit differently.
This program provides the perfect combination of fitness and nutrition which leads to success.
I can't wait to see what the next 2 weeks will bring.

the left are my pictures from day one and the right are pictures from day 7. The ones on the left were also taken the day after my marathon. 

Nina Pears

In it for the long run!

Ya know that saying “you don’t really know what you have until you don’t have it anymore?” That is how I feel about running right now.

After running my first marathon, I realized what running meant to me and what a huge impact it has on my life. The marathon didn’t make me realize that. The week without running after the marathon made me realize that. I intentionally took a week off after trying to run a short recovery run and having my body tell me it needed a little break. My muscles were tight and tired and just need a rest. Nothing major at all. It was so hard for me to mentally take a week off. I was still working it out so I was able to get my fix that way but it didn’t do what a run did. It was my first day not going for a run in 7 straight months. I mentally craved my run.

I went back to it on Saturday and my body still isn’t 100% as I am working through some overworked muscles and stretching out the tightness of my calves and hamstrings. As slow and short as the runs are, they are so therapeutic and I just push through them because I need them.

It is frustrating when your mind wants to push through the run but your body is saying slow down or stop. While training for my marathon, I so looked forward to the day that I could take it easy or skip a run if I wanted to and now that the time has come, I crave another long run and can’t wait to start accumulating the miles again.

Any doubts I had about running after the marathon and if I was a true runner have been settled!

Nina Pears

What is your why?

With everything we do, we have a why. There is always a reason. Sometimes, we have complete control over what we are doing and other times we don't. In the times that we don't have control, it is so important to remember your why.
What is your job? Why do you do that work? Your why may simply be to make money or it might be so much bigger. No matter what end of the spectrum you are on, you have a why and when you think about your why it helps keep you focused.
This week has been a nice reminder of remembering my why. After running a marathon, I gave my body a break from running for the week. I didn't want to but my body needed the rest. I snuck a run in here or there but had a hard time running. But my why for running became so big that I had to get some sort of run in.
Your why really is your passion and it will change and intensify and fade at times. It is so important to know your why.
I had a really special run with Maya this morning. She joined me on her bike and we went for a nice slow run/ride. While I loved my marathon training, I have really missed my runs with my kids. It really is great quality time.
My runs are bonding time with my family and husband.
I always said I run because I can. But I have also realized that running gives me so much in return. At the end of the day, I run because it pushes me out of my comfort zone and makes me feel amazing.
As I think about what is next with my running, it is nice to remember my why and refocus.

Nina Pears

Losing control to gain control

Losing control to get back into control

For the last seven months, I have completely been in control of my diet and fitness. Over this time, there were moments where I lost a bit of control but gained it again right away. There were also times when I fell in a slump with my fitness and needed to change it up. I had the most control over myself than I had ever had before. I was incredibly dedicated and driven. I also got the best results that I have even seen.
This last week was a little different. I gave myself permission to ease up on everything. I continued to run but not at the intensity that I was. I took a full week off from working out which was the longest amount of time that I went without in over three years. And then my diet consisted of whatever I wanted whenever I wanted. Because of the discipline I have had and the reactions my body now has to certain foods, I controlled this a little bit but ate a lot. There was one point during the week where I had gained 6 pounds. I know weight always fluctuates but for 3 years my weight has been constant within + or - 1 pound.
It paid a toll on my overall well-being and body! I had many stomach issues. I lacked energy. And my body was super achy and sore. But I am so happy I had this off week because it reminds me of how important nutrition and fitness are to me and reminds me of why I make it a priority. That reminder is great to let me refocus, create new goals, and achieve them.I am now hitting it harder than ever and really enjoying it! 

Nina Pears

The end of a chapter...

  Running the actual marathon was the end of the chapter.
Leading up to the marathon, I loved my training and growth so much that I already felt like I had won. It wasn't about the actual marathon anymore. It was about the entire journey. I committed to something more than I have ever done before. I did something for myself, which is easy to let go. I pushed through mental and physical barriers. I improved and I even enjoyed it.
I went in to the marathon thinking I didn't even need this run because it was really about the training and the victories I already won. Little did I know what an amazing experience the actual marathon would be too.
Some people call it a race and others refuse to refer to it as a race if they don't have a chance of winning it. I didn't' refer to it as a race until I was at the half way mark. That is when it became the biggest race I have ever participated in. At that point, I had no chance of meeting my goal time but that is when it became a race against myself. I had to race against my body and my mind but also get them to work together. I won the race by finishing, making mistakes that I can learn from, and pushing myself past all of my limits.
The toughest part of the marathon is the 4 hours waiting in the staging area before the race even starts. There is an excitement getting there because this day you have been working towards is finally here. And then you just wait and anticipate what is about to come. And I froze-shaking/shivering froze!
Then there are the porta potties. Thousands of them. If you have ever run, you know you need to use those ports potties or... But oh my goodness are they disgusting. Ever one is afraid of the or else so everyone uses them and gets everything out of your system and did I mention everyone included 65000 runners. Imagine those ports potties that had a constant line for 4 hours!
On cold days, people dress in layers to stay warm and start the run. Then there is a shedding process. You dump all those layers. Some people have throw away things and others have top of the line fear that gets thrown in the Salvation Army bins at the start but then gets thrown to the street as the race goes on. I didn't realize how frugal as was until I couldn't part with my $20 jacket and tied into my waist instead.
The start of the race was a one in a lifetime experience. As you approach the official start with so many like-minded people from all of the world, there is an amazing bind that is created without any words being exchanged or ever seeing these people again.
Any advice given to a runner is to go out slow. The biggest mistake any runner makes is going out to fast! Yes I made that mistake but there was no holding me back as that energy and feeling over came me. It was game time. My first thoughts during the marathon while going over the Verrazano bridge was that this was the most amazing thing I had ever taken part of. The views were incredible. The people surrounding you were amazing. It was finally time to shine. Coming off of the bridge was just as incredible when we were greeted with the cheers and support from the community. Total strangers and firefighters and police cheering us on with loud screams and entertaining posters. I kept waiting for the spectators to thin out or disappear but they were there all the way to the end. During the times when I needed to dig deeper or remember my why, those signs came in ah dy. my favorite was the glitter sign that said "remember this was your idea." Nobody forced me to run this and nobody even put the idea in my head. It was all me!
The first half of the marathon was amazing. The support of the community was unimaginable. The views and being able to see New York through these eyes was a once in a lifetime opportunity. Having my family at mile 11 was chilling.
The adrenaline high from the first half pushed me through the next 5 miles easily and then it all started to catch up to me. I really struggled after mile 18. I got to the point where I didn't know if I could continue to pick my feet up as pain shot down my legs from my groin to my ankle and even into the bottom of my feet.
This is when the run turned into a race for me. I needed to race against the pain. Mentally I was still strong and wasn't going to let anything stop me.
Then I got to mile 20 and hit the feared wall. I had never hit a wall before and didn't think it could really be a wall. After all, there were those signs that said "when you hit the wall, plow through it." All you have to do is be stronger than that wall and plow through, right? The wall for me was the moment when you can no longer be mentally strong and your muscles refuse to work to lift your feet off the ground. All I wanted to do was fall to the ground and cry. The fans at this point of the race were amazing but I was at a point where I just wanted to tune them out too. The last thing I wanted to hear was how close I was and how I was almost there. And to make it worse, I think the last few miles were mostly uphill. Something got me through it though. I don't know how other than very slowly and mechanically. There are parts of those last few miles that really are a blur. Then the final stretch approaches. You find whatever else you have inside of you and just leave it all out on the road as you cross the finish line.
You think you are all done but then there is an hour of walking while you are freezing to get out of the secure area and really be done.
My mindset did a complete 360 during the race. At the beginning I thought it was the most amazing experience ever and wondered why I hadn't done it sooner. I was even thinking about when I could do it again. The. After the middle I questioned my training and my ability. I doubted myself. I thought of how crazy it was to run 26 miles and who in the world would ever want to do that. I also swore I would never do it again. Then during that hour of recovery time after the race, I started to think about all of the positives and began to see the pleasure in the experience again and even thought about how I could learn from all of my mistakes and do it better the next time. Yes there is a next time in my mind again. And even a day after when I am sore all over my body and exhausted, I am finding more and more positives about the experience. The disappointment about my pace and strategy has now turned to fuel for the next time from a lesson learned.
In a city that is known for being selfish at times, the community outshines any other than I have ever been a part of. The support from everyone was amazing and greatly appreciated. The cheers, posters, high fives, and rows deep of spectators along the 26 miles was amazing. Seeing the city in a way that can only be seen by running through the 5 Burroughs was unthinkable. Running this marathon through a city that I felt got the best of me before was therapeutic. The support from friends and family was truly inspiring! I say see ya later NYC and until the next time NYC marathon! This is the end of this chapter but only the beginning of this story!

Nina Pears

My last long run

I completed my last long run of my marathon training. I wish I could say it was a great run but it wasn't. It was a difficult run. I wasn't able to get the rest I needed going into it and I was sore and tired-body and mind. If though it was challenging, I have learned how to enjoy every run. From that run on, I have been counting my miles and realizing that with every run, I am getting so much closer to my race. I am getting so anxious. Am I ready? Will I be able to run to my expectations? What will the whole experience be like? What will I feel like when it is all over?
I will soon have answers to all of these questions and in the mean time am reminding myself on a daily basis to relax and enjoy the process.
I have 4 more runs in Colorado and then I am off to NY for 6 more runs. After tomorrow I will be in the single digits.
My one take away from this is that if you have ever thought about running a marathon, do it. If it seems impossible, even better. You will grow and learn so much and will enjoy it so much more! You really can do it and will grow beyond your expectations!

Nina Pears

What if...

Do you ever wonder what it would be like if you made a different decision when faced with a choice? I often wonder. I don't have regrets but I wonder how different it would be if I took a left turn instead of a right on this journey. For as along as I can remember, there have been choices. Many times all the options presented were good options but each option would have a led to very different outcomes. I sometimes think about what it would be like if I chose a different option.
I was reminded of this this weekend.
Ten years a go, I was faced with the decision of where I wanted to live and settle down. We weighed the pros and cons and went with our gut. We moved to Colorado and started our family. At that time, we were living in Florida. Florida was very much my home. I grew so much living in Florida and had a great support system. A big part of my life happened in Florida. I didn't have anything that was pulling me out of there. For Morgan, Colorado was home. He grew up here and always imagined himself living here. We thought about it and moved to Colorado based on an idea he had in his head. I left what was known to me for the unknown and excitement of what else there was out there.
I love Colorado and it is more home to me now than anywhere else that I have ever lived.
Going back to Florida, visiting a dear friend that I grew apart from for a bit, made we think about what it would be like if we stayed in Florida. Would her kids and my kids be best friends? Would we be family? Would we take advantage of the beach and everything that Florida has to offer like we do of Colorado? Would life be the same as it is now?
It is fun to think about what could have been or what might have been. It also makes you realize what you have now and why you are where you are now.
I loved being in Florida and visiting. I loved thinking about the past and taking it all in. But one thing I know for sure is that Colorado is home. I couldn't imagine being anywhere else. I tried imagining it but as soon as I walked back into my house, ran my neighborhood, and went about my own day, I realized that this is home and even though we could have made a different decision, we didn't. I truly think we create our lives and our homes. Florida will always have a special place in my heart but it isn't home! I plan on visiting as often as I can though!

Nina Pears

Keeping fitness and nutrition a priority through the changing seasons and holidays

I don't know about you, but the time of the year that my nutrition and fitness are at their best is during the summer. Then I hold on as long as I can and slowly slide as the seasons and weather change and through the holidays. Then after the holidays, I slowly build it back up and get to that great place in the summer and then begin the cycle all over again.
Sound familiar?
I tend to hibernate during the winter. It gets dark early at night and stays dark late in the morning. I dress in layers which makes it easy to hide my body. It is work to get bundled up to go outside and exercise. Food is comforting through the holidays and during the cold spells. Things get hectic and crazy and it is hard to find the time.
I am determined to make this year different. I have worked so hard and I want to maintain what I have worked towards. Just think what tit would be like to keep building on it instead of starting over every year.
How can we do this?
1. Meal Plan
2. Have goals leading up to each holiday and celebrate your accomplishments on the holiday not during the whole season.
3. Transform traditional recipes into healthier versions
4. Track your exercising
5. Schedule your exercise time into you busy days
6. Have at home workouts ready and available so you take the guess work and planning out of your workout
7. Have a plan or program set up for after each holiday
8. Find an accountability partner to get you through the season
9. Try new outdoor activities- snow shoe, cross country ski, down hill ski, ice skate, hike
10. sign up for a race so you have something to train for
Bonus- Buy yourself some nice new clothes to work out in and to motivate you to go out side. New boots too!

Nina Pears

MM- Holding on!

I am in the final stretch! Less than 2 weeks away. My long runs are getting harder to fit in with crazy schedules and the amount of hours that it is light. But I feel like my long runs just keep getting better and better. All of my runs have been pretty controlled. I can fit them in at the time I want them to be and can even work around the weather to make sure I am running in ideal running weather. This weekend was different. I didn't think I would get my long run in. I was trying to be okay with it but I knew I had to get it in. I found a way to fit it in but it wasn't ideal. I almost didn't do it because it wasn't my ideal time and weather. Yes, that is right. I almost went without the run because it wasn't when I wanted to do it and then the time came and the weather was not on my side. But being at the place I am at in my training, I went.
My run started off in the down pouring rain. I had 3 layers on. About 2 miles into my run, something hit me and I really started to push myself and enjoy my run more than I ever had before. Maybe it was the rain and the cold that gave me a fresh breath. Or maybe it was because I am m so close to what I have been working towards and I want to savor the last bit of it before it is gone. Sure, I can continue to run after y marathon and even train for another one but it will never be my first marathon again. It may be just as rewarding and I may learn and grow even more but it will be different.
After mile 2, I ran like it really mattered and pushed myself harder than I ever had and felt amazing. the views all around me were breath taking and I enjoyed the entire run using all of my senses to take it it. When I turned north, I ran into a fierce wind but felt so strong doing it because I really had to physically push throughout to run against it.
It was a run that I wish didn't end. I wanted to hold on to this run and this point in my training. My body wasn't tired. My mind was strong and clear. The excitement for the race is building and I felt free! I felt confident in myself. I felt strong and I felt like I could run forever. The relationship I have developed with running is one that I didn't think could happen.
I will hold onto every mile and every run for the next 3 weeks and celebrate it all running through the Buroughs of NY!

Nina Pears

Busy Mom Top Ten List

When I became a mom 9 years ago, I had no idea what I was in store for. At first it seemed like I had all the time in the world and didn't even know what to do with myself. That quickly changed as the kids multiplied and as they get older we just keep getting busier! There are days we struggle and fail but there are also days we succeed and breeze through. Every day whether it is a struggle or a breeze is a victory when you remember why you are doing it! As a busy mom, there are things you cna do to make things go easier. Here are my top 10 that I live by.
1. Plan- meals, activities, days, weeks. The more planning there is the easier it is! The better you plan, the more prepared you are.
2. Learn to let things go. It is ok if you forget something or drop the ball here or there. You are not perfect and do not have super powers and if you learn to accept this, everyone will feel better.
3. Find time for yourself- We give everything for our kids. We put them before ourselves every day. Even if it is a just a few minutes and that means waking up early or staying up late, find some time solely for yourself by yourself. This is my workout time!
4. Work as a team- work together and compromise. Everyone can do chores and have responsibilities.
5. Communicate- Talk as a family. Share the good and the bad and have a relationship where you have trust and respect for each other. It will cause less stress and anxiety!
6. Ask for help. Again, we aren't super human. It is ok to rely on others and ask for help.
7. Prioritize- Establish your top priorities and make sure you are always addressing them and learn that it is ok to let some of the other things go or to say no or later.
8. Establish Routines- Kids love routines and like to know what to expect and what is expected of them. A routine helps with this and makes days and weeks run more smoothly.
9. Have an outlet. This may be a friend, a hobby, exercise, or even therapy. Have some way to relieve the stress and relax.
10. Enjoy every bit of it! The joys and sorrows! It is hard and difficult and sometimes impossible. But always remember to enjoy it all because it is so worthwhile!

Nina Pears

21 Day FIx Mexican recipes

Mexican Salad

Ingredients:

•  1 Red of Lean Ground Turkey with Taco Seasoning
• 1 Green of Tomatoes and Peppers
• 1 Green of Lettuce
• 1 Blue of Cheese
• 1 Orange of Creamy Herb Dressing (Recipe on Page 57 of 21 Day Fix Book)

Instructions:

• Cook the turkey and add the taco seasoning at the end.
• Mix everything together!

Mexican Lasagna

Ingredients

• 1 Red and Orange Bell Pepper
• 1 Medium Onion
• 1 lb Lean Ground Turkey (I used extra lean ground venison this night.)
• 1/4 cup Southwest Seasoning (recipe from 21 Day Fix book)
• Shredded Cheese – 6 blue containers worth
• Fat Free Refried Beans – 2 Red Containers worth
• 2 Small Cans Diced Chiles
• 2 tsp Extra Virgin Olive Oil
• 12 Corn Tortillas

Directions
Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions and cook until tender. Remove from the skillet and set aside.
Brown your ground meat in the skillet until almost done. Add chiles to meat and finish cooking through. Add cooked onions and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.
Spray the bottom of a 9×13 pan with cooking spray. Line the bottom of the pan with 6 tortillas. Spread with one red container of the refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and beans.
Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.
Sprinkle 6 blue containers worth of shredded cheese evenly over the top.
Bake at 375 for 30 minutes, or until heated through and cheese is hot and bubbly.
Makes 6 Servings
Per Serving: 1 Red, 1 Yellow, 1 Green, 1 Blue

• Cheesy Chipotle Chicken and Rice
  
  1 cup uncooked rice
  2 1/4 cup chicken stock
  1 teaspoon paprika
  1/2 teaspoon chipotle powder(or adjust to desired spiciness)
  1 teaspoon garlic powder
  1/4 teaspoon cumin
  1/2 teaspoon salt
  4 tablespoons butter
  15 oz. can black beans, drained and rinsed
  1 3/4 cup corn (frozen or canned)
  1 2/3 cup cooked chicken (shredded)
  2 cloves garlic
  1/2 onion (yellow or red)
  1/2 red bell pepper
  About a cup Mexican cheese or Colby-Jack  cheese
  About 1/2 cup Sour Cream
  Cilantro
  
  Combine the Rice, chicken stock, paprika, chipotle powder, garlic powder, cumin, salt, and one tablespoon of the butter. Bring to a simmer and reduce heat to low. Cover and cook for twenty minutes. Add the remaining butter, beans, corn, chicken, garlic, onion, and red bell pepper and turn the heat to medium high. Stir constantly until the onions are tender enough for your taste. You can stir in the cheese and sour cream or just use it as a garnish. Top with cilantro if desired. 
•  
•  

  Mexican Chicken Quinoa Bake

  This is one of the easiest meals to make and everyone in my family loves it!  So simple and fast to make and it can last a few meals.  Great recipe to stretch out your meals and save some money!

  Inspired by:  http://www.willjogforfood.com/2012/01/quinoa-bake.html

  (Total Time: 45 minutes, 6 hearty servings)

  • 1 cup quinoa
  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion (chopped)
  • 1 small green bell pepper (chopped)
  • 1 small red bell pepper (chopped)
  • 1-2 garlic cloves (minced or pressed)
  • 1 tsp cumin
  • 2 tsps chili powder
  • 4-6 dashes hot sauce
  • 1 can black beans (rinsed)
  • 1 16 oz container of salsa (fresh in produce section)
  • 3/4 cup cheddar cheese

  
  1. Prepare Quinoa: Rinse in a sieve under running water. Boil 1.5 cups of water in a small saucepan, add the quinoa. Turn down the heat to low, cover and simmer for 20 minutes.
  2. While quinoa is simmering, heat oil in large skillet. Add garlic, peppers, and chopped onions, cook 2 or 3 minutes.
  3. Add chicken, spices and hot sauce. You may want to add a little salt and pepper here also. Cook thoroughly, about 10 – 15 minutes.
  4. Spread quinoa in a large baking dish.
  5. Layer remaining ingredients in this order: Chicken, salsa, black beans and finally the grated cheese.
  6. Bake at 450°F for 20 minutes.
  

  

Nina Pears

Marathon Monday- Auto Pilot

If you had a conversation with me at the beginning of my marathon training 6 months ago, I would have never thought my body and mind could have gotten anywhere near the place that they are at now.
It is amazing to think back to my first "long" run when I ran 6 miles. My knees were killing me and mentally I did not know how I could do that run three more times.
Yesterday, when I did my long run, it just felt so natural. I felt like I was on auto pilot. My mind and body just know what to do and they get in a rhythm and I just go. It is am amazing feeling. It is nice to see what the body and mind are capable of. If is a great feeling to see what you have over come.
26 miles always seemed so long. Now it is something I crave and my body has become accustomed too!
4 more weeks and counting!!!!

Nina Pears

Get Them Moving

Over the last couple of weeks, I have been doing some research on the benefits of movement in education. Not only are there obvious healthy benefits of physical activity, but children also pay attention for longer periods of time, have less behavior problems, and higher achievement. I know of these obvious benefits but when  saw the statistics, I was absolutely alarmed.

Here are just a few highlighted by the CDC. 

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.^{1, 2}
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.^{1, 2}
• In 2012, more than one third of children and adolescents were overweight or obese.¹
• Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors.³ Obesity is defined as having excess body fat.⁴
• Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors.^5,6

I am currently on my own fitness and health journey and my 3 kids are coming along with me. Not only do I want to help myself but I want to help others including children. It is not an image thing or a mental thing. It comes down to quality of life, long term health, and overall benefits.

So what can we do for our kids?
The average child watches 4.5 hours of TV every day and has a total of 7 hours of screen time each day. Unplug! Limit the time! I know it is a great babysitter but we are hurting our kids by allowing them that much time in front of the TV. Children under 2 should not be in front of a screen and children older than 2 should be limited to 1-2 hours a day.

Get them moving. Preschoolers should have at least 3 hours of physical activity every day and school aged children should have at least an hour pf physical activity each day. This doesn't mean they need to at the gym lifting weights or even doing high intensity training. They can simply play and run around. It doesn't even need to be done at one time. The hour can be broken up into chunks throughout the day.

Our Favorite Movement Activities-
Tag
Just Dance
Dance parties
walks
bike rides
baseball
park play
basketball
hiking
soccer
catch
yard work

How to get started-
Make it a part of your day! Do it together. It is the best family time. Join sports teams. Have fun. Keep it age appropriate. Track it!

I challenge you to track your physical activity as a family this week. Do your children get at least an hour a day?

 http://www.cdc.gov/healthyyouth/obesity/facts.htm

Nina Pears