Category: Moving Like A Mother Blog

Healthy Mini Pepper Nachos

Healthy Mini Pepper Nachos

Health Mini Sweet Pepper Nachos

Anyone else buy a lot of fruits of veggies with great ambitions of eating super healthy? But then you fast forward a week and you’ve got a fridge full of food that’s about to turn. Ya, me too. Well thanks to my mother I have a really hard time throwing food away so I try to be creative with what is left in my fridge at the end of the week.

I originally created this dish as a way to use of a bag of mini peppers I found hiding in the back of my veggie crisper one Friday evening. Whoops, forgot about you little fellas. I don’t know about ya’ll, but at the end of a long week I am not craving a bunch of sweet peppers as my Friday night dinner. Blahh. Fridays are for pizza, nachos, burgers, and beer. Duh. So with a pound of ground beef, a bag of quickly aging mini peppers, and a strong craving for a “snacky-type” food these mini pepper nachos were born.

Making Mini Pepper Nachos

Simply start with browning your ground beef with diced onion and garlic in a large pan. Drain excess fat and add taco seasoning. Simmer the meat according to the taco seasoning package directions.

mini pepper nachos

Meanwhile slice your peppers. I won’t lie to you, slicing and de-seeding the mini peppers is fairly tedious. But pour yourself a glass of wine, turn on some good tunes and it becomes somewhat therapeutic to de-seed 20 mini peppers. And trust me it’s worth it. I mean look how pretty they are.

Bell Pepper Nachos

Once your mini peppers are cut and laid out nicely on a sheet pan you can spread on your refried beans.

healthy nachos

Next add the taco meat mixture.

Healthy mini pepper nachos

Top with 2/3rds of the cheese.

Pop it into the oven at 425 degrees and cook about 15 minutes, give or take. You want your peppers to be slightly softened and your cheese a little browned.

nachos

Removed the peppers from the oven and top with remaining cheese, tomatoes, green onion, jalapenos, Greek yogurt, and avocado, cilantro and a squeeze of lime juice as desired.

Mini Bell Pepper Nachos

These mini nacho peppers are delicious. They are cooked just long enough that the peppers become slightly soft but still have a little snap when you give ’em a bite. Not to mention they are the perfect guilt free vehicle to bring cheesy, taco meat goodness into your mouth.

I like to cook up a whole pan that my husband and I can munch on while catching up on our trashy Netflix shows. These mini pepper nachos would also make a great appetizer for any get together. Plus if you use gluten free taco seasoning this dish is easily gluten free. Omit the cheese and Greek yogurt and boom…it’s dairy free. And I know there are many meat substitutes out there these days so I’m guessing it would be fairly simple to make this vegetarian as well. And I think that covers most of the common dietary restrictions, yay.

If you make this dish I would love to see it.

Be sure to tag @movinglikeamother!

healthy sweet pepper nachos

Check out more of my favorite weeknight meals below:

Thai Chicken Peanut Noodles

Healthy Stuffed Acorn Squash

Healthy(ish) Homemade Pizza

–Monica

Print Recipe
 Healthy Mini Pepper Nachos
These nachos are made with mini sweet peppers, black refried beans, ground beef, cheese, tomatoes, and Greek yogurt as a sour cream substitute. This dish makes a perfect healthy alternative to traditional nachos. Snack on this delicious pan of veggies and taco meat completely guilt free. Make a whole pan for a fun and healthy dinner or appetizer.
Health Mini Sweet Pepper Nachos
Course Apps/ Snacks
Cuisine Homemade
Servings
Ingredients
Optional Toppings
Course Apps/ Snacks
Cuisine Homemade
Servings
Ingredients
Optional Toppings
Health Mini Sweet Pepper Nachos
Instructions
  1. Heat oven to 425 degrees and line a large sheet pan with parchment paper or foil.
  2. Add diced onion and ground beef to a large pan. Cook over medium heat. Brown meat until no longer pink. Add garlic and cook 1-2 more minutes or until fragrant. Drain the fat. Return meat mixture to pan and add taco seasoning packet and required amount of water and simmer accordioning to packet directions.
  3. Meanwhile cut mini peppers length wise and remove seeds. Line sheet pan with halved peppers. Spread or drop a dollop of refried black beans on the inside of most peppers. Spread cooked taco meat mixture over peppers. Sprinkle on 2/3rds of the cheese. Put into oven for 15-20 minutes or until peppers have softened and cheese is lightly browned.
  4. Remove peppers from oven. Sprinkle on remaining cheese. Top with diced tomatoes, sliced jalapenos, green onions, Greek yogurt, cilantro (as desired) and squeeze of lime juice. Enjoy!
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Hints for Happy Healthy Hips

Hints for Happy Healthy Hips

Posted on by Monica

Our hips are pretty cool joints. The hips and the shoulders are the only two joints in our body that are ball and socket joints. This means that the hip can move in many different directions. The six main directions the hip can move are forward (flexion), kick to the outside (abduction), kick to the inside (adduction), backwards (extension), rotates inward (internal rotation), and rotates outward (external rotation). But with more power comes more responsibility.

The hips are very important joints in our total body movement, function, and well being. Unfortunately, the hips can be somewhat temperamental and cause various aches, pains, and even weird snapping sensations. Check out what causes these problems and helpful hints and exercises for happy, healthy hips.

Hip Pain

Problems or pain in the hips can feel like low back pain, groin pain, or even pelvic pain. Because the hips are such complex joints there are many muscles, ligaments, and other components that all need to be working in synchrony for the hips to function properly.

Some of the common causes of hip pain include:

  • Joint laxity (such as during pregnancy)
  • Muscle weakness
  • Prolonged positions (especially sitting)
  • Muscle or tissue tightness
  • Obesity or sudden weight gain (pregnancy again)
  • Labral tear, bursitis, arthritis, or other condition that would need to be evaluated and treated by the appropriate medical professional

Hip pain; happy healthy hips

Pain in the front of the hip:

Pain or tightness felt in the front of the hip may be due to prolonged or excessive sitting. Prolonged sitting shortens the muscles in the front of our hips, our hip flexors. When theses muscles become shortened they often become weak. This can present as a tightness sensation. This tightness feeling is the body trying to provide some stability to compensate for that hip flexor weakness. They best way to combat this is to actually strengthen the hip flexors.

Another sensation often felt in the front of the hip is pinching. This is may be felt with motions that involve flexing your hip such as squats or stairs. Sometimes a snapping or popping sensation is felt on the front of the hip. Have no fear. This is usually just the hip flexor muscle rolling over another boney structure in your hip. The best treatment for this sensation is again to strengthen your hip flexors and your abdominal muscles. You might want to try some of these core strengthening exercises to build abdominal strength.

Pain in the side of the hip:

Problems can also occur on the outside of the hip. Muscle tightness of the piriformis or glutes can cause pain and discomfort in this area. Try some of these piriformis stretches to relieve that tightness. Again, you might also experience a snapping sensation felt on the outside of your hip. This is often your iliotibial band, or ITB. Your ITB is a long thick band of fascia. The snapping sensation occurs when your ITB snaps over a boney aspect of your hip (the greater trochanter). This is often due to poor alignment, tightness, or gluteal weakness. Try strengthening your gluteal muscles to prevent or decrease this hip popping sensation.

Pain in the back or groin:

Pain felt near your lower back or the back side of your hip may be due to hamstring tightness or pelvic dysfunction. Be sure to check out my post devoted entirely to pelvic pain and try out some of these exercises to reset your pelvis. Many people with “bad hips” may also experience groin pain. Groin pain may also actually be due to poor hip function and mobility. Keep reading to find out why mobility matters and how to get your hips movin and groovin.

Hip mobility; healthy hips

Hip Mobility Exercises

Hip mobility is very important for the prevention of hip pain. Mobility is the ability to take your joint through its full active range of motion.

Having sufficient mobility to a joint can:

  • reduces stiffness
  • decrease soreness
  • improve blood flow
  • decrease stress on surrounding joints

As previously mentioned many of us spend much of our day sitting. And even those of us who are up moving around, standing, or walking, are not regularly taking our hip joints through their full range of motion. This leads to tightness, weakness, and immobility.

Try out some of these stretches and exercises to improve your hip mobility and help you get some happy healthy hips:

Stretches:

Hip Flexor Stretch

Lay on your stomach. Using your hand reach around and gently pull your foot towards your buttocks. If you can not reach your foot you can use a towel or belt looped around your foot. Hold at least 30 seconds

Pigeon Pose

Cross one leg in front of your body while the other leg is extended back behind you. Gently lean forward over the front leg. Hold at least 30 seconds.

Butterfly Pose

Sitting place your feet together with your knees flailing outwards. Gently lean forward between your knees. Hold at least 30 seconds.

Mobility Exercises:

Side Lunge

Start standing and lunge deeply over one leg while keeping your opposite knee straight. You should feel a stretch near your inner thigh and groin. Repeat to the opposite side.

Standing CARs

Start in a standing position. Lift your knee up as high as you can without rounding your lower back. Keep your knee up and move your knee to the outside. Keep the knee there and rotate the hip inwards and backwards. Finally bring the knee back down so it is in line with the standing leg. Repeat 5 times each leg.

Seated Mobility Flow

Start in a seated position. Rotate your body and hips such that you are side sitting. Rise to kneeling position and thrust hips forward over your front leg. Slowly return to sitting and repeat on the opposite side. (HINT: this is great practice for getting up off the floor without using your hands)

What’s Next?

Our hips are a very important part of our body. Much of the force that is placed on our body from standing and walking is transferred through our pelvis and our hips. Our hips need to be mobile and strong for optimal function and minimal pain. Feel free to drop a comment with any other questions you might have about the hips. Or follow me on Instagram at @movinglikeamother for more tips, tricks, and quick advice.

Exercises for Hip Pain

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Total Body Couch Workout: 8 exercises using just your couch

Total Body Couch Workout: 8 exercises using just your couch

Posted on by Monica

Well it’s officially January which means many people are starting to dive head first into their new year’s resolutions. More books are being read, more spinach is being eaten, and more coupons are getting clipped. Plus I’m guessing there are quiet a few women out there who made a new year’s resolution related to gettin their fitness on (insert sassy finger snap). And that’s totally awesome. You go girl!

But I know first hand that going to the gym sucks butt this time of year because everyone and their grandma decided to make an “I’m going to work out more” goal. Well luckily, you do not need a gym to get an effective workout. In fact a great workout can be achieved using what is already in your home. Such as your stairs or your couch!

These 8 couch exercises can be done in the comfort of your home and will make your muscles burn. This workout hits your arms, chest, back, butt, legs and core making it a great total body routine. Turn your couch into more than just a cozy place to catch up on trashy T.V.. Now it’s your newest piece of workout equipment to help you crush your “I’m going to get biceps this year” goal. (But for real, if you want some biceps be sure to check out my How to Get Strong Arms exercises)

Total Body Couch Workout

Sit-Upscouch workout

Tuck your feet under the bottom of your couch. Place hands gently behind your ears. Perform a full sit-up being sure not to pull on your head and neck.

Repeat 10-15 x.

Single Leg Lungescouch exercises

Stand with one foot back resting on the couch. Perform a lunge on your planted foot. Make sure your knee does not pass in front of your planted foot. Keep core braced.

Repeat 10 x each leg.

Plank Walkstotal body couch workout

Start in plank position. Walk one hand up onto the edge of the couch followed by the next. Return hands to the floor. Continue alternating hands, couch, couch, floor, floor. Keep core braced and back in a flat, neutral position.

Repeat 10 x.

Elevator Squatscouch exercises

Stand in front of the couch. Slowly squat down to 1/2 the distance to the couch. Squat all the way down until your butt gently touches the couch. Squat back up to 1/2 the distance, then stand fully upright at the starting position. Make sure your knees do not extend beyond your toes and sit back into your squat keeping your back upright.

Repeat 10 x.

Tricep DipsTricep dip couch exercise

Face away from the couch and place your hands on the seat cushion with your feet planted on the floor. Allow your elbows to bend such that your butt hovers or nearly touches the ground. Then press yourself back up so your elbows are straight and your butt is lifted up off the ground.

Repeat 10 x.

Bridges8 exercises using just your couch

Lay on your back and put your feet up on the couch. Keeping your knees relatively straight lift your bottom up off the ground by pressing your heels down into the couch. Return to starting position.

Repeat x 10.

Push-Ups8 exercises using your couch

Place your hands on the ground and kneel on the couch seat cushion. Keeping your core braced and your back flat slowly perform a push up until your chest is hovering above the ground. Press back up to starting position. 

Repeat 10 x.

Flutter KicksCouch exercise

Sit on the edge of your couch cushion. Recline backwards slightly keeping your core braced. Lift your legs straight out in front you and alternate kicking them up and down in a small range.

Repeat 20 x.

 

* Repeat the circuit 3-4 times. 

8 Exercises Using Just Your Couch

You can see the total body routine below. 

What’s Next?

I am all for using what’s available in order to squeeze in a workout. Couch, chair, pillow, kids, whatever. You can read about my favorite pieces of equipment for at home workouts here. Check out my posts a total body stair workout, 8 moves for your inner thighs, or working out at home with your kids for more no-equipment, home workouts.

Enjoy and happy exercising!

-Monica

8 Exercises Using Your Couch

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Why You Need Strong Arms (& How to Get Them)

Why You Need Strong Arms (& How to Get Them)

Posted on by Monica

I have talked about the butt, the core, the legs, the core, the neck, the core, our feet, and even the pelvic floor. But I have been slacking on one of the most functional and important body parts, our arms. I think I have neglected these essential appendages because they are obviously so important for our everyday function that I just haven’t felt the need get on my little P.T. soap box and preach about why you need strong arms.

Well, today is the day. I am guessing there are some people out there who suffer from shoulder, elbow, or wrist pain. And while technically those areas all fall under the category of arm this blog post is going to focus on the upper arm.

There are several important reasons we need strong arms, besides wanting to look like Michelle Obama in a tank top. Check out these six very important reasons you need strong arms in motherhood and otherwise.

 

6 Reasons You Need Strong Arms

why you need strong arms

1. Prepares you for carrying kids

Having strong arms can help prepare you for the endless hours of rocking, holding, carrying, nursing, and feeding a new baby. And this baby will become a toddler and eventually will turn into a 40+ pound small child. Strength in your arms will help you hold your child for many years and help prevent injury (see below).

2. Improved ease with daily tasks

Strong arms can help you achieve many tasks such as shoveling snow, carrying groceries, carrying laundry, and other heavy items we perform on a regular basis. I mean, I can’t be the only one who struggles a little to pick up case of water at the grocery store.

3. Better appearance

Strong shoulders and arms can help with your overall physical appearance. It is highly unlikely for a woman to get big and bulky in her upper body. Working out the muscles of your arms will tone your arms and help you feel more confident rocking your sleeveless shirts.

4. Less risk of injury

As with all body parts, strengthening the muscles of your arms will help reduce injury to the shoulders, upper back, wrists. Common injuries of the arms include muscle strains, nerve compression (such as carpal tunnel syndrome), and shoulder injury to your rotator cuff muscles.

5. Improved posture

Strengthening your arms and shoulders will help prevent a forward rounded posture which can lead to neck pain and shoulder injury. Strength in your shoulders and biceps will help you maintain an upright posture while performing your many daily tasks.

6. Improved Athletic Performance

Having strong arms will help you other athletic endeavors such as running and bike riding. Having a strong arm pump will help improve your overall running form. And strength in your shoulders and arms will help support you during stationary or mobile bike riding.

Basic Muscle Groups of the Arms

Why you need strong arms

Below are a few basic muscle groups to focus on for strong and healthy arms.

Deltoid (Anterior, Mid, Posterior)

The deltoid muscle is your shoulder muscle. You can think of it like a shoulder pad. This muscle helps you raise your arm overhead.

Biceps

Your biceps are your Popeye muscle. This muscle bends your elbow and helps you bring things closer towards your body.

Triceps

Your triceps are the muscles on the back of your arm. These muscles help you straighten your elbow. They are active when your elbow is straight and you are putting pressure through hand.

Forearm muscles

Your forearm muscles are the muscles that run from your elbow to your wrist. These muscles help with moving your wrist and fingers around. The forearm muscles are important for gripping and holding things.

Upper Body Routine for Strong Toned Arms

Try out these 5 moves for strong and healthy arms. Each move focuses on one of the above muscle groups. You can use 4-10 lb dumbbells depending on your strength level. Repeat each exercise for 10-15 reps and 3 sets.

Bicep Curls
Bicep curls for strong arms

Grab a dumbbell in each hand. Stand tall with your core braced and your arms at your side. Slowly curl the dumbbells up to about chest level and then back to your side. Focus on form and control. Repeat x 10.

Overhead Tricep ExtensionsTricep extension

Grab one dumbbell with two hands. Stand tall with core braced. Slowly lower the dumbbell behind your back. Press dumbbell back overhead focusing on squeezing the muscles on the back of your arms. Repeat x 10.

Forward Raisesforward raise for strong arms

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells in front of your body to shoulder level keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Lateral Raises
Lateral raise

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells out to your side keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Posterior FlysHow to get strong arms

Grab a dumbbell in each hand. Stagger your feet and lunge slightly forward so that your trunk is at an angle. Brace your core. Raise your arm out to your side and back with a slight bend in your elbow. Repeat x 10. (Perform one arm at a time if needed)

What’s next?

For more great exercises you can do at home with minimal equipment you can try out some pelvic stability exercises or these 5 core exercises for a better belly. If you really want to get your heart pumping try out my HIIT the stairs workout or these 8 moves to work your inner thighs. Having muscle strength is the number one way to prevent pain and injury. Let’s keep your body movin and groovin this year!

–Monica

How to Get Strong Arms

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