My Natal Health

ATTENTION PREGNANT LADIES! Join NatalFit, a pregnancy specific exercise program! Private and group training available in La Canada, CA, Call Dawn Weyand (818) 522-0816.

You are such an incredible mom! Ashley Hall

We are SO excited to announce that the Natal Health Pregnancy Guide is officially AVAILABLE for purchase on Amazon!
Get Yours Now! goo.gl/yBGc54
This guide is everything you need to know for proper nutrition and exercise during pregnancy, and we are so excited to share it with you!

We are SO excited to announce that the Natal Health Pregnancy Guide is officially AVAILABLE for purchase on Amazon!
Get Yours Now! goo.gl/yBGc54
This guide is everything you need to know for proper nutrition and exercise during pregnancy, and we are so excited to share it with you!

Fit Recipe from Director of Nutrition Sonia Marie:
Lemon Chicken Soup
Ingredients:
10 cups chicken broth
3 TBSP coconut oil
8 cloves garlic, minced
1 sweet onion
1 large lemon, zested
2 boneless skinless chicken breasts
1 cup quinoa
1/2 TSP crushed red pepper
2 oz. crumbled feta
1/3 cup chopped chive
Salt and pepper
Instructions:
Place the coconut oil in a large 6-8 quart sauce pot over medium-low heat. Peel the onion. Then quarter it and slice into thin strips. Once the oil is hot, saute the onion and minced garlic for 3-4 minutes to soften. Add the chicken stock, chicken breasts, lemon zest, and crushed red pepper to the pot. Raise the heat to high, cover, and bring to a boil. Once boiling, reduce the heat to medium, then simmer for 5 minutes. Stir in the quinoa, 1 teaspoon salt, and black pepper to taste. Simmer another 5 minutes. Then turn the heat off. Using tongs, remove the two chicken breasts from the pot. Use a fork and the tongs to shred the chicken. Then place it back in the pot. Stir in the crumbled feta cheese and chopped chive. Taste and salt and pepper as needed. Serve warm.

What week are you in?

Fit Recipe from Director of Nutrition Sonia Marie:
Craving something hearty? Try this!
Cheesy Garlic Spinach Spaghetti Squash
Ingredients:
1 medium spaghetti squash
2.5 TBSP minced garlic
1 tsp coconut oil
5 oz fresh spinach, chopped
1/4 cup cashews
1/2 cup freshly grated parmesan cheese, extra for topping
salt and pepper to taste
Instructions:
Pre-heat oven to 400 degrees F.
Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
Next, grab a lipped baking sheet or a rimmed baking dish.
Rub the cut side of the squash with a teeny bit of coconut oil.
Place inside a baking dish or atop rimmed baking sheet and roast face-down for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the once rock-hard exterior of the squash will be visibly softened.
While your squash is baking, soak cashews in hot water for 30 minutes. Drain the water, and add the cashews to a food processor or blender until smoothie. Add 2 TBSP warm water until you reach desired consistency. This creates a cashew cream that you will use later in the recipe.
The squash can be roasted and stored in the fridge for a few days if you'd like to meal prep and plan ahead for a speedier dinner.
While the squash roasts, start on the sauce.
In a medium pot or skillet, bring a drizzle of coconut oil to medium-high heat and sauté garlic until fragrant.
Next add the spinach and stir until wilted. Add your cashew cream, and parmesan cheese and stir well.
Season with salt and pepper to taste and remove from heat.
Once squash is done roasting, allow to cool until easily handled or pop on an oven mit and use a fork to separate and fluff the strands of spaghetti squash.
Pour your sauce over each squash boat, stir to mix, and top with a little mozzarella cheese and additional parm cheese, if desired.
Bake at 350 degrees F for around 20 minutes or until hot and bubbly.
For a golden cheesy topping, flip your oven to broil on high for just a minute or two until lightly browned.
Enjoy!

Fit Fact from Director of Fitness Dawn Weyand:
Jog/Walk!
Start with a 4 minute walk and then pick up your pace for just 30 seconds. Repeat for 25 minutes by increasing your "jog" up to only 40 seconds! This interval training is a safe way for you to get outside and get some cardio in! Phew! What a feeling!

Happy Monday!
Fit Recipe from Director of Nutrition Sonia Marie:
"Candy Corn" Parfait
Ingredients:
½ cup orange slices
½ cup pineapple slices
1 (14 oz.) can coconut cream
1 TSP pure vanilla extract
2 drops pure stevia (optional)
candy corn to top (optional)
Instructions:
To make the coconut whipped cream, blend coconut cream and vanilla extract until stiff peaks form. If you prefer it sweeter, add stevia while blending.
In a small cup, layer pineapple slices, and then orange slices. Top with coconut whipped cream and enjoy!