Healthy Stuffed Acorn Squash

I’m definitely a seasonal cook. I love cozy soups in the winter, spring vegetable casseroles starting in April, and hotdogs on the grill come summer. And you can bet your bottom dollar as soon as those leaves start changing colors I’m whipping up warm comfort foods. I love recipes full of seasonal fruits and veggies and delightful fall time seasonings, just like this healthy stuffed acorn squash.

I’m a little surprised at the amount of people who have never tried acorn squash. Sure, it’s a little goofier looking than it’s close popular relative the butternut squash, but it has really nice flavor and texture. Not to mention it has many nutritional benefits including high in fiber, vitamin C, potassium, and magnesium. And it’s full of antioxidants which helps your body fight of chronic health conditions.

This recipe is filled with good for you veggies, plus tasty Italian sausage, and fragrant rosemary and thyme. Naturally gluten and dairy free this recipe fits the bill for anyone with avoiding those two allergen groups. But total confession; have sprinkled some cheese on top to appease my husband and I didn’t hate it.

The hardest part is cutting the acorn squash in half. It’s a bit of a workout. Just find your largest, sharpest knife and be careful!

Then it’s just a little dicing, browning, stirring, and filling those cute little acorn squash up with delicious fall flavors.

So throw on your cozy flannel, turn on some football, and try this healthy stuffed acorn squash recipe. Full of vitamin rich veggies and comforting sweet and savory flavors this is sure to be an instant fave.

If you give it a try I’d love to know. Snap a pic and tag @movinglikeamother.

You can find more great fall time recipes below:

Healthy Zucchini, Corn, & Chicken Chowder

Healthy Cinnamon, Apple, Oat Muffins

Enjoy!

–Monica

Healthy Stuffed Acorn Squash

Warm and comforting this recipe for stuffed acorn squash is filled with healthy vegetables and tasty sweet Italian sausage. It's naturally gluten and dairy free and full of healthy nutrients. Easy to make and filled with sweet and savory flavors.

Course

Main Dish

Cuisine

Homemade

Keyword

squash

Servings

servings

Ingredients

2 acorn squash halved length wise and seeds/string scooped out
1 lb sweet Italian sausage
2 Tbsp olive oil
1 large onion
2 cloves garlic
1 medium apple cored and diced
2 stalks of celery diced
2 cups spinach roughly chopped
1 Tbsp dried thyme chopped
2 tsp rosemary chopped
salt and pepper to taste

Course

Main Dish

Cuisine

Homemade

Keyword

squash

Servings

servings

Ingredients

2 acorn squash halved length wise and seeds/string scooped out
1 lb sweet Italian sausage
2 Tbsp olive oil
1 large onion
2 cloves garlic
1 medium apple cored and diced
2 stalks of celery diced
2 cups spinach roughly chopped
1 Tbsp dried thyme chopped
2 tsp rosemary chopped
salt and pepper to taste

Instructions

Preheat your oven to 400 degrees and line a baking sheet with parchment paper or foil.
Place the 4 acorn squash halves (seeds removed) open-side down on the baking sheet and roast in the preheated oven for about 20-30 minutes, or until the top of your squash feels tender when gently pressed. Set aside after removing from oven.
While the squash roasts begin to make the filling. Heat a large saucepan over medium heat. Cook the sausage and stir to break up lumps, about 5-8 minutes until just browned. Remove sausage and set aside. Drain or wipe out excess grease from pan.
Reheat saucepan over medium low heat and add 1 Tbsp olive oil. Add the garlic and cook until fragrant, then add onion and celery and cook until soft and translucent. Add the apples and herbs and continue to cook, stirring until the apples soften. Add the spinach and a pinch of salt and pepper and cook, stirring, until the spinach wilts. Stir in cooked sausage.
Reheat oven to 400 degrees. Fill all 4 halves of the squash with the stuffing mixture (you may have leftover depending on how big your squash was.
Arrange the squash on the baking sheet, stuffing side up, and let roast in the oven for 20 min checking often to prevent burning. Once nice and browned, remove from oven, allow to cool a bit and then serve warm. Enjoy!

Share this Recipe

4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

Posted on October 15, 2020May 16, 2023 by Monica

I recently had a patient who told me he wasn’t doing his home exercise program because felt like “he wasn’t getting much out of the exercises”. Ohhhhhkayyyy, not the greatest excuse. I guess he felt as though the exercises were too “low key” and he wasn’t making the most out of his time. Upon further discussion I learned that he enjoyed exercises that strengthened more than one body part. And I totally get it. I mean when you only have so much time in your busy life you want to be efficient and effective. So I thought I would share these four simple band exercises that are highly effective for prevention of pain in four different body parts.

If you only have a minute to squeeze in exercise you want to make sure you are getting the most bang for your buck, right? Well I’m going to share with you four exercises that are good for your core muscles, your hips, your knees, and even your pelvic floor. All you need is an exercise band and something to hold onto if your balance is less than ideal.

These exercises are a favorite amongst therapists in the clinic and loved by patients. They are easy to work into your day because you can do it while watching TV, waiting for food to warm up in the microwave, or as part of your daily exercise program.

So don’t wait any longer and give these four band exercises a try:

4 Way Hip Standing Resistance Band Exercises:

1. Hip Abduction:

Place the band around your ankles. Stand upright with your core braced and your shoulders down and back. Use a chair, countertop, or other support surface for balance. Keeping your body in an upright standing position kick your leg out to the side slowly and with control. Keep your knee locked straight and avoid leaning your body. Repeat 10 x on each leg.

2. Hip Extension:

Perform the exercise with the same instruction as above. However, kick your leg backwards keeping your knee locked straight. This is a small movement and you should feel it in your gluteal region. Repeat 10 x each leg.

3. Hip Flexion:

Perform the exercise with the same instruction as above. You will likely want to turn sideways and hold onto the support surface with one hand only. Kick your leg forwards keeping your knee locked straight. Keep you core brace and your hips tucked under your shoulders. Repeat 10 x each leg.

4. Hip Adduction:

Stand upright with your core braced and your shoulders down and back. Keeping your body in an upright standing position kick your leg across your stabilizing leg. Keep your knee locked straight and avoid leaning your body. You should feel this working your inner thigh. Repeat 10 x on each leg.

Repeat these exercises for 2-3 total sets.

A word about resistance bands:

There are many different resistance bands on the market. I personally use therabands. Resistance bands have varying resistance levels based on color. Generally the lighter the color the easier the band. The Theraband brand in order of lightest to hardest resistance level goes yellow, orange, red, green, blue, purple. For all exercises that require use of a band find a color that makes it challenging to complete the full 10-12 reps. As you get stronger you should think about increasing the band resistance or increasing the repetitions.

If you are just starting to exercise you can perform these without the band. But using the band requires your moving leg, your stabilizing leg, and your core to be tight and activated throughout the routine. These exercises build strength in your TA core muscle, your gluteal muscles, and your stabilizing pelvic muscles which are important in prevention of pain in your low back, hips, knees, and pelvic floor.

What’s next?

These 4 moves are a great compliment to any workout routine. Those who suffer from back, hip, and knee pain would highly benefit from incorporating these stability exercises. These moves are also great for runners to increase pelvic and core stability.

For more great exercises check out some of my earlier posts:

5 Exercises for A Better Belly

6 Pelvic Stability Exercises You Should Be Doing

How to Get Rid of the Mommy Pooch

HIIT the Stairs!

Happy stabilizing!

-Monica

Is it Normal to Pee When You Sneeze?

Posted on October 12, 2020May 16, 2023 by Monica

So you had a baby… congrats! Isn’t it amazing what your body was able to do? You grew a child! You literally grew a few tiny cells to a full blown 6, 7, 8… maybe even 10lb sweet baby. How beautiful. But perhaps now you are experiencing some things that aren’t so beautiful? Maybe your friend says something hilarious; or your hay fever has you sneezing; or you cough after taking a sip of water and…oops…a little pee comes out. Yikes. But that’s normal after having a baby, right? FALSE! Peeing when you sneeze, cough or laugh is common, but it is NOT normal.

What is the pelvic floor?

So let’s start with a little anatomy lesson. Your pelvic floor is a group of muscles that hold the bladder and rectum in place. Think of your pelvic floor as a hammock. It lies on the bottom of your core supporting all your internal organs, and perhaps, a growing baby. The pelvic floor is made up of muscles, and therefore it can be stretched and/or strengthened.

Pelvic floor during pregnancy and postpartum

So now let’s think about pregnancy. For months you grow a baby in your uterus that sits on the pelvic floor. And the combined weight of the baby, the placenta, and extra fluid places quiet a bit of extra weight on these pelvic floor muscles. This causes the pelvic floor to stretch out and the muscles that close the urethra (where the pee comes out) to become weak.

What is normal?

As previously mentioned the pelvic floor is a group of muscles that supports our bladder and rectum. When they are strong and functioning properly we are able to contract and relax them in order to control when we go to the bathroom. Normal pelvic floor function means you should be able to run, jump, etc. without unexpected urine leakage.

What is not normal?

Urinary leakage in women (especially postpartum) is common, but not normal. You shouldn’t leak urine just like you shouldn’t need glasses for “normal” function. When we cough, laugh, sneeze, run, or jump there is increased pressure inside the core and excessive stress is placed on the pelvic floor. This can cause an involuntary leakage of urine and is referred to as stress incontinence.

Stress incontinence

Stress incontinence occurs when the muscles and connective tissue that surround the urethra become weak, which is common after pregnancy. When extra stress is placed upon the pelvic floor these muscles are unable to appropriately contract in order to keep the urethra closed. If left untreated the muscles can continue to get weaker making leakage more common.

Aging and weakness

New moms are not the only women to suffer from pelvic floor weakness and stress urinary incontinence. As we age our muscles and connective tissue can also get progressively weak. Again this can lead to unexpected urine leakage during times when the pelvic floor is unable to withstand extra pressure placed upon on it. Other signs of pelvic floor weakness or dysfunction include trouble having a bowl movement, low back pain, and pain with sex.

How can we fix it?

So what can be done if you believe you have pelvic floor problems? Start with talking to your doctor. Every pregnancy is different and every woman is different so you should always speak with the appropriate medical professional regarding your unique case.

Exercise:

Just like with any muscle, the best way to make it function properly is to make it strength and length. And one of the most common exercises for specifically strengthening the pelvic floor is a kegel. A kegel is a contraction of your pelvic floor muscles. Many describe a kegel as stopping the flow of urine while peeing. Personally my favorite cue for performing a kegel is to imagine drinking through a straw with your vagina. Go ahead and laugh but I bet you’re doing it right now.

But pelvic floor is not just about kegels. The body is a chain and the pelvic floor does not function solo. There are many other muscle groups that need to be considered if you are suffering from incontinence (refer to my “Pop- Can” core post). Some of these muscle groups include your core and your pelvic stabilizers.

Physical Therapy:

If you are peeing when you cough, sneeze, laugh etc. the best thing you can do is seek a referral for women’s health physical therapy. Depending on where you live in the U.S. you may need an script (order) from your doctor.

Physical therapists who specialize in the pelvic floor are are able to evaluate and treat your unique symptoms. No two pregnancies and no two women are the exact same. The muscles that are weak or too tight will not be the same for every woman.

Why do women in the U.S. think it is normal?

So why do so many women think it’s normal to pee after having a baby? The answer is because there is a significant lack of knowledge and discussion about pelvic floor function. Did you know in France women are required to go to a pelvic floor therapist at 6 weeks postpartum and each woman has on average 10 pelvic floor therapy appointments? In the U.S. we have one postpartum visit with our OB, and pelvic floor function is not readily discussed. Hopefully, that can change.

What’s next?

This post just scratches the surface about pelvic floor function and dysfunction. And while this might be longest post I have written to date I wanted to try and keep it fairly short and sweet for now. We could dive much deeper into pelvic floor function, treatment, and prevention but I will save that for another day. Feel free to leave a comment or send me a message with any questions you might have about pelvic floor therapy. Let’s open up about pelvic floor function!

–Monica

HIIT The Stairs (A Total Body Stair Workout)

Posted on October 8, 2020May 16, 2023 by Monica

I used to belong to a gym. The gym had loads of fancy strength equipment, various free weights, a pool, and a wide variety of cardio machines. Years ago when I would work out I spent way too much time on the cardio machines. I think I was intimidated by the crowds on the strength equipment and a little too obsessed with burning calories opposed to building strength.

But these days I don’t have a gym membership and many of my workouts are just made up at home. And I love it so much more and honestly my body is stronger and healthier looking than when I stuck to straight cardio. Having more exercise variety keeps my muscles guessing and also it’s kind of fun to mix it up. Not to mention it’s far more convenient to workout at home.

I don’t have much fancy equipment. And one of my favorite ways to workout at home is to use my stairs. Exercising on the stairs can be great for cardio and strengthening. Just be careful because it does involve a bit of balance and coordination at times. And if you have a 1 year old who is obsessed with crawling up the stairs (like I do) you need to keep a watchful eye.

So check out these great moves for at home, total body exercise routine using just your stairs.

Total Body Stair Workout

1. Quick feet toe taps

Quickly alternate tapping your feet on the 1st or 2nd step. Repeat for 30 seconds.

2. Push ups

Place your hands on the second step for a modified push up. Repeat 10x

3. Mountain climbers.

Place hands on second step and quickly bring knees up towards your chest. Repeat for 30 seconds

4. Tricep dips into hip flexion kick

Place hands on second step facing outwards. Perform tricep dip and then raise one leg upwards keeping your knee straight. Repeat 10 x each leg.

5. Single limb lunges

Place on foot on 2nd step facing outwards. Stand upright and perform a lung ensuring that your knee does not go beyond your toes. Repeat 10 x each leg.

6. Single limb squats

Stand sideways and place your leg on the second step with your knee extended. Squat down ensuring you are seating back into your glutes. Repeat 10 x each leg.

Ensure you are maintaining good form with core braced throughout.

Repeat the circuit for 3-4 sets. Increase reps, sets, or try holding weights for more of a challenge.

Next, curse my name.

Then, throw in a load of laundry.

And finally, be proud of the total body workout you just completed. You’ll never look at the stairs the same way again.

You can find more at home workouts below:

My At-Home, No Equipment, Full-Body Workout Routine

-Monica