Thursday, October 28, 2010

Oyster Party

Oyster Party

Geoff and Chris take the reins on shucking oysters

fresh oysters flown in that day

Big ol' bonfire

a toast to shots and oysters

making s'mores by the hot fire

Lisa & Chris from Chicago

Good times with good friends!

Until next time...
look good, feel good, do good

Laura's Salsa

This ridiculously good salsa is from the cookbook of my cousin, Laura. Family goes ga-ga over it at the annual family reunion. Therefore, I knew it would be the perfect thing to share with guest at our Oyster Party last weekend.

Cousin Laura's Salsa

1 can black beans, rinsed, drained
1 can Mexican or regular corn, rinsed, drained
2 large tomatoes or 6 Roma's, chopped
3 green onions, sliced
1 pkg Good Season Italian dressing (can be found in the salad dressing section)
1/2 c olive oil
1/4 c vinegar
2 avocados
Tabasco sauce (optional, I did not add)
Mix Good Season Italian dressing, oil, and vinegar. Pour over tomatoes, onions, beans, and corn. Mix together well. Add sliced avocados just before serving.
Serve with corn tortillas as, over taco salad, or on top of eggs.
So good! Thanks Laura!

Sara B Consulting News:
Join the 24 Day Challenge today! Lose weight, tone up, feel more energized, and meet all your nutrional needs to improve overall health. Average weight loss in 8-10lbs in 24 days! Contact me today.

Until next time...
look good, feel good, do good

Monday, October 25, 2010

Essential Nutrients During Pregnancy - As seen on KCCI ch. 8 news at 5

Essential Nutrients During Pregnancy
As seen on KCCI channel 8 news at 5 pm, Tuesday October 26th.

This topic really hits home for me right now both profesioanlly and personal. I am now entering my 23rd week of pregnancy and feeling great!
A healthy diet while pregnant will promote your baby's growth and development but there’s really no magic formula. In fact, the basic principles of healthy eating remains the same – plenty of fruits, vegetables, whole grains and lean protein. However, there are a few nutrients that deserve special attention.

Folate and folic acid is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord.
Good sources: Fortified cereals, leafy green vegetables, citrus fruits, and dried beans and peas.

Your baby needs calcium for strong bones and teeth. If there's not enough calcium in your pregnancy diet, the calcium your baby needs will be taken from your bones. YIKES!
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium and believe it or not leafy green vegetables.

Protein is crucial for your baby's growth, especially during the second and third trimesters.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.

During pregnancy your blood volume expands, therefore you need about double the amount of iron. Not achieving this can result in anemia which will leave you feeling fatigued and more susceptible to infections.
Good sources: Lean red meat, poultry and fish. Other options include iron-fortified breakfast cereals, nuts and dried fruit.
The iron from animal products, such as meat, is most easily absorbed….
when eating iron from plant sources such as spinach, you should pair it with a citrus fruit to aid in the absorbtion.

Omega 3 Fatty Acids
Essential fatty acids are necessary for the development of the brain, nervous system and immune function of your baby.
This is particularly important the growth spurt in the last trimester and after birth
Adequate omega-3 intake during pregnancy is associated with appropriate birth weight and cognitive development.
Good Sources: Fatty fish like salmon, mackerel, trout, herring, halibut, sardines, and tuna, omega-3 eggs (fortified with DHA), leafy green vegetables, nuts and seeds (walnuts/flaxseed), and vegetable oils such as canola and soy.
Omega-3 and Safety Issues:
- Fish with the lowest mercury levels include anchovies, cod, herring, lobster,
mackerel, salmon, scallop, shrimp, canned tuna.
- Eat up to 12 ounces (3 average meals) a week of a variety of fish/shellfish that are
lower in mercury (complete listing at
- Do not eat shark, swordfish, king mackerel, or tilefish because of high mercury levels
- Up to 3 g of fish oil daily in pregnancy is safe
- The American Heart Association states that supplementation above 3 g of n-3 a day
should only be done under a physician’s care
- Fish oil is preferred since cod liver oil contains high levels of vitamin A and D
- Consult with a licensed medical doctor or Registered Dietitian before starting fish oil

In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you're getting enough of this essential nutrient.

Sara B Consulting News:
Join the 24 Day Challenge today! Lose weight, tone up, feel more energized, and meet all your nutrional needs to improve overall health. Average weight loss in 8-10lbs in 24 days! Contact me today.

Until next time...
look good, feel good, do good

Thursday, October 21, 2010

Baby S Update - Week 22

Baby S Update!

So I officially look pregnant, no more of the beer belly or I'm really full look.

Week 22
I now feel a TON of movement.
I mean...this baby is in the aero position, pedaling away, ready to rock a triathlon!
J flipped the ultrasound image on the left and added an aero helmet and aero bars....pretty sure we'll be bringing the baby home in a "future Kona qualifier" onesie.
Sunday was the Des Moines 1/2 Marathon!
J and Mike sporting their Crossfit Des Moines gear.

"Sara N Baby"
Kelli and I cruisin though mile 10
Thanks to everyone who came out and supported the runners!
Until next time...
look good, feel good, do good

Wednesday, October 20, 2010

Spendy grocery stores have skinnier shoppers

Yesterday I was in Omaha with Jeremy. He had some work to attend to, so sent me off shopping. Where do I go....Whole Foods :)

After I perused the store for about 2 hours, ate lunch, and snacked on gelato (not quite the same as Italy but pretty dang good) I was in love.
I had been to the one in Austin a couple years back, but had slightly forgotten how much I enjoyed it! As I wish we could get one here in Iowa City or Des Moines, I do love my coop New Pioneer and Des Moines will be debuting a Trader Joe's on November 5th.

I just happened to have this article sent to me today and thought I would share!
Spendy grocery stores have skinnier shoppers, UW study finds
To watch the video and read article, click on above link

Until next time...
look good, feel good, do good

Wednesday, October 13, 2010

Gross! McDonald's non-rotting burger

McDonald’s Happy Meal resists decomposition for six months

See article here
May make you think twice about your next drive through visit.

Until next time...
look good, feel good, do good

Pasta w/ Squash, Brown Butter & Rosemary

Pasta w/ Squash, Brown Butter & Rosemary
from Rachel Ray's Everyday Living

1-3lb butternut squash, peeled, seeded and cut into 1/2 inch cubes
1 onion, chopped
2 1/2 T extra virgin olive oil
1 1/2 T chopped fresh rosemary
sea salt and pepper
2/3 lb lasagna noodles, broken into pieces
4 T butter, I used Land O' Lakes
1 tsp fresh lemon juice
1/2 C grated Parmesan cheese, use the real stuff!
3 T pine nuts, toasted
Preheat oven to 400F. In a large bowl, toss the squash, onion, olive oil and rosemary; season with salt and pepper. Place on baking sheet and roast until squash is tender, about 3o minutes. Meanwhile, in a large pot of boiling water, cook the pasta until al dente; drain and transfer to a large bowl. In a small skillet, melt butter over medium heat and cook, stirring occasionally, until golden, about 7 minutes. Stir in lemon juice. Add the roasted squash, brown butter and 1/3 c parmesan to the pasta and toss. Season with salt and pepper. Top with pine nuts and remaining cheese.

Viola! Enjoy!

Want to lose weight, tone up and gain energy?! Ask me about the 24 Day Challenge!

Come cheer on Jeremy, Mike, Kelli, baby, and I as we run the Des Moines 1/2 marathon this weekend! Looks like perfect weather!

Until next time...
look good, feel good, do good

Tuesday, October 12, 2010

Howell's Pumpkin Patch

This October weather we are having is amazing! What a perfect fall. As I look out the window of the office it looks like it is snowing leaves. Last year J and I racked for 5 hours one Saturday....and then more fell.

Kelli, Mike, and I took advantage of the beautiful day Sunday and took my nieces, Emmerson and Peyton, to
Howell's Pumpkin Patch near Cummings, Iowa. J stayed back in Iowa City to compete in a Cylcocross race (he got second, wahoo!)

There were sooo many activities for the kids...and grown enjoy

our little cowgirl

off to the pumpkin patch and corn maze

the Corn Indy 500!

lost in the corn maze...

you had to put colored chalk on a finger every time you got to a check point
by the end you had 5 colored fingers

Peyton insisted on her finger being chalked as well

We told the girls they could each pick out a pumpkin.

the search was on for the BEST one, Peyton dug into the depths
at last...found them!

wait..............never mind
If you haven't yet been to an apple orchard or pumpkin patch....what are you waiting for!? Great way to get local produce and goods.
Take advantage of the best season for weather, food, and fun!
Until next time...
look good, feel good, do good