Full Belly Sisters

Pita Pizza with Hummus and Chopped Salad: Real Convenience Food

2012-02-15T21:18:00.000-05:00

Yes, I make most of my meals at home. But, no, I'm not cooking three-course meals for breakfast, lunch, and dinner. I like convenience as much as the gal picking up Mickey D's; I just want my easy food to also be good for me.

I've been eating this "pita pizza" every day for a week. Do you ever get into that kind of groove with food that is just so easy and so hits the spot? I actually look forward to it every day; it's nice to have something so fresh and filling for lunch.

Now, this isn't a recipe as much as just an approach to throwing ingredients together in a way that I find particularly yummy. The salad that tops this pizza is basically this Tomato, Cucumber & Onion with Feta Salad; I simply diced everything instead of slicing.

Brush some extra virgin olive oil on top of a whole wheat pita; put it in the toaster oven until it is browned and crispy. Slather on your favorite hummus.

Spoon salad over the pita and top with some chopped Greek olives.

Cut into slices or quarters and dig in! Depending on how much hummus and salad you use, this could serve one or two people.

What's your "I could eat this every day!" lunch?

Happy Valentine's Day!

2012-02-14T12:52:00.000-05:00

Don't think your kids would get excited about a non-candy treat for Valentine's Day? I bet they would. Kids love to celebrate holidays, they love to see old things in new ways, and they love to be reminded that you love them.

If you have heart-shaped cookie cutters, you can make cute sandwiches or pancakes or even fun, baked french fries. You can cut out "Heart Beets." Or you can just take a plate and form a heart out of anything you've got in the house. I made this raspberry heart for my son as an after-school snack. Simple. Fast. Nutritious and sweet. Can't beat all that with a stick!

My son got excited about his surprise snack. And he was reminded, yet again, of how much I love him.

Happy Valentine's Day, friends!

Chocolate-Covered Strawberry Smoothie: Rich, Delicious, and Vegan

2012-02-13T21:33:00.002-05:00

Raise your hand if you'd like to kick off your day with chocolate. Ok, you're in, then. Cool.

Now, I'm not talking about tossing some M&M's into your oatmeal (because: eww). What I propose is a rich, delicious smoothie that is chock full of goodness to fill your belly and get your morning started right. I'm talkin' fiber, Vitamin C, calcium, iron, and protein, among other good things. Of course, strawberries plus chocolate is a classic pairing of flavors; let's also note that it teams up two of the most antioxidant-packed foods in town. In other words, chug-a-lug.

This smoothie boasts a secret ingredient: dried plums. Prunes? you ask. Yup. Not only do prunes pack a nutritional wallop and pair wonderfully with chocolate, they add sweetness to this smoothie, which is necessary because cacao powder is quite bitter.

Ingredients
yields: about 12 ounces

5-7 prunes
1 cup organic frozen strawberries*
1 cup coconut milk
1T chia seeds
1T raw cacao powder
1T agave (or to taste, optional)
1T cacao nibs (optional)

*Strawberries are on the "Dirty Dozen" of foods highest in pesticides, so I recommend only eating organic ones.

Toss everything in the blender. If your blender isn't super powerful, let the berries thaw slightly before blending.

Blend until smooth.

How gorgeous is the color of this smoothie? It's almost a mahogany. Oh yeah, and it tastes great, too!

I like to throw some cacao nibs on mine for a fantastic crunch.

Happy Valentine's Day, friends!

We got a Versatile Blogger Award!

2012-01-30T08:13:00.002-05:00

Many thanks to Ann from Sumptuous Spoonfuls for giving us The Versatile Blogger award! What is this, you may ask? I wasn't totally sure myself. But after some online investigation, I've learned that it's a way for bloggers to give props to peers whose work we follow and admire.

There are also some rules with which nominees must comply. One is to share seven things about myself that you might not know. So, here goes:

I found out i was pregnant on my 35th birthday. My husband was on his way out of town when i told him the news; he was at the airport, in line behind Taylor Hicks from American Idol.
I love eating gazpacho for breakfast in the summertime.
I think the glove scene in "Age of Innocence" is ridiculously sexy.
I thought I hated country music, until I lived in Nashville and sat in on Writers' Nights. Hearing songwriters perform their own songs (sometimes badly) was often amazing.
I cannot deal with movies about how all women love shopping. I hate shopping. And I don't think I'm the only woman who feels that way.
I am crazy buoyant and can swim while in lotus position.
When I was in elementary school, I read and re-read all the Nancy Drew books until my mom had to take them away from me so that I would read other stuff. That's when I discovered I loved Agatha Christie! I still love mysteries.

The second responsibility of those who receive the Versatile Blogger Award is to recognize 15 peers. Here are just some of the blogs that I learn from and enjoy reading. As our blog is a curious mix of recipes and pregnancy/breastfeeding/parenting info, I'm attracted to blogs about all those different topics. Here is my list (in no particular order):

Glass Noodle Soup with Watercress and Peas - Real Convenience Food

2012-01-25T18:54:00.001-05:00

What is comfort food to you? Is it a greasy burger? Or a huge plate of meat and potatoes? Or a dish that reminds you of someone you love? To me, comfort food is different things at different times. During cold winter days, soups are often my comfort food. Warm and salty, soups instantly make me feel cozier and, well, comforted.

Know what else makes me feel good? Dishes that take just minutes to throw together. This is one of those. It features glass noodles (a.k.a. cellophane noodles, bean threads, Chinese vermicelli, etc.) that are gluten-free and cook quickly right in the soup. Hopefully, you have some stock on hand—it's a good idea to make big batches and keep containers handy in the freezer. If you don't have the homemade stuff, you can use a box of low-sodium, organic stock; I used a mushroom broth, but you can use any kind you like, whether it's chicken beef or vegetarian.

You might be surprised to see watercress in a soup, since it's usually associated with salads or those precious, crustless sandwiches. However, the peppery green is a great balance to the sweet peas in this soup. The watercress is also a nutritional powerhouse: a cup of it provides over 100% of your daily Vitamin K, as well as loads of vitamins A and C and even some calcium and omega-3s. That same cup is only four calories. FOUR CALORIES. This is why it's a great idea to add more greens to your diet: they are low in calories, fill your belly, and are extremely nutrient-dense.

Watercress is delicate, so try to use it the same day you buy it.

Ingredients

makes 2 large or 4 small bowls (I like to make it as two large portions)

1 tsp sesame oil
1 tsp extra virgin olive oil
5 scallions, chopped; green and white pieces divided
4 cloves of garlic, sliced or chopped
4 cups of broth or stock, preferably homemade
2 Tbsp low-sodium soy sauce
5 oz (or thereabouts) package of glass noodles
1 cup frozen peas
1 bunch watercress, roots and lower stems removed (about 2 cups)
sriracha or red pepper flakes to taste, optional

Heat sesame and extra virgin olive oils in a three-quart pot over a medium-low flame; add garlic and the whites of the scallions. After a couple of minutes, add the stock or broth and the soy sauce; bring to a boil. Place the noodles in the pot and reduce to a simmer.

Meanwhile, divide peas among soup bowls; when the hot soup hits them, they will immediately thaw.

Once the noodles are soft (it should only take a few minutes), ladle the noodles and soup into each bowl over the peas. Top with the chopped green scallions.

Divide the watercress among each of the bowls. I like to serve it like this, letting each person stir the greens into their respective bowls, the heat of the soup lightly wilting the cress:

This is definitely the kind of soup you need to eat with chopsticks or a fork (if your chopstick skills, like mine, are seriously lacking). Get ready to slurp those noodles!

What kind of foods scream "comfort" to you?

Avocado Cheddar Sandwich: Who Needs a Deli When You Can Have This?

2012-01-25T08:40:00.000-05:00

Most of us know that deli meats are a big no-no during pregnancy: they carry a rare but real risk of listeria, which can lead to miscarriage or may cross the placenta and infect your baby (leading to potentially life-threatening infection or blood poisoning). Also, processed meats are just not really good for anyone, pregnant or not.

But there's something about being told you can't have something that makes you totally want it more than anything else on earth! So, throughout my pregnancy I thought a lot (an awful lot, truth be told) about having a turkey sandwich from a deli, with all the fixin's. I didn't.

Instead I made a sandwich that was super healthful and super satisfying. Yes, it gave me a few servings of fruits and veggies in one easy meal and—almost as importantly—it fulfilled that craving for a big, salty, kind of gooey, mile-high Dagwood-style sandwich. Sometimes the best way to defeat a craving is to give in, even if it's a slight variation.

This was my favorite sandwich when I was pregnant and continues to be a go-to when I've gotta have something easy and yummy and filling! The centerpiece of this sammie is the avocado; we've discussed before that this is one of the most perfect foods around and is especially great for pregnant and breastfeeding moms. The other ingredients are no nutritional slouches, either. This lunch will provide you with omega-3s, fiber, protein, calcium, lycopene, and folate—all vital for good health!

Ingredients

2 slices whole wheat bread, preferably sprouted
1/2 avocado
thinly-sliced red onion
a slice or two (about an ounce) of extra sharp cheddar*
couple of slices of tomato
romaine lettuce, about 3 large leaves
honey mustard
salt and pepper

*Don't eat dairy? Try sprinkling on some nutritional yeast.

Toast the bread and slather on some honey mustard. Top with avocado. I like to slice my avocado and then just mash it slightly, so it adheres to the bread a bit. Sprinkle on a little sea salt and freshly-ground black pepper.

Add onions...

...and the cheese, tomatoes, plus all that lettuce!

Get ready for a mouthful of deliciousness!

YUM.

What did you crave during your pregnancy?

Leftover Fried Rice? Put an Egg On it!

2012-01-23T10:07:00.001-05:00

Look at how big and bright and almost orange my pastured egg yolk is!

Gōng Xǐ Fā Cái!That means "congratulations and prosperity" in Mandarin and is acommon greeting during the celebration of the Chinese New Year, whichstarts today. I went to elementary school in New York City's Chinatown, and thenew year's celebration was so fun! Dancing dragons, long noodles, and—perhaps best ofall—a red envelope with a quarter inside. (This was the 70's and a quartercould go pretty far at the candy store!)

Whether you're making our Cauliflower Fried Rice or just picking up take-out, you may end up with leftovers. And one of the yummiest ways to enjoy leftover fried rice is to put an egg on it! I like to re-heat the rice in a frying pan to crisp up and warm through; then I remove it and fry the egg in the same pan (less clean-up). Place the egg on top, break the yolk and you've got a delicious "sauce" for your rice. I also sprinkle on some more chopped scallions and a bit of salt and pepper.

Note: It is recommended that only fully-cooked eggs be consumed during pregnancy, but you can certainly add a scrambled egg to the dish. If you're already at the breastfeeding stage, enjoy these runny eggs!

Did I mention how much nutrition an egg adds? Eggs are a great source of protein, of course. And pregnant ladies, take note: egg yolks are a fantastic source of choline, essential for healthy fetal brain development and preventing birth defects. Yolks also provide Vitamin D, so vital to both mother and baby, especially during pregnancy and breastfeeding. If you have access to pastured eggs, from a local farm or farmer's market, I highly recommend them; I get mine from the fabulous Stone Barns, just a few minutes from my home.

Don't forget to have an orange or tangerine for dessert: their sweetness symbolizes wealth and luck!

Have a happy, healthy and prosperous new year!

Cauliflower Fried Rice: More Veggies Than Rice (But Your Kids Won't Notice)

2012-01-16T17:38:00.004-05:00

"Mama, I want pasta for dinner."

"Well, we're having rice with peas and veggies..."

"Hoorah! Can you make it every night?"

Phew. It's always a relief to figure out a veggie-packed meal that my son will actually get excited about. This dish is the latest hit in my house (we had it twice just in the last week).

Being kid-friendly is not the dish's only good attribute. It is lower-carb and lower-calorie than many fried rice dishes because a good portion of the rice is "crowded out" by cauliflower rice. Now, if you're on a low-carb or paleo diet, you probably know all about this neat cruciferous vegetable trick. If you don't know about it, then prepare to have your mind blown, my friend.

This satisfying dish is packed with nutrients. It is vegetarian but provides complete protein because it pairs rice with peas and sesame seeds; adding legumes and/or seeds to grains means you get the same essential amino acids that animal protein would provide. This meal has loads of Vitamin K, folate, Vitamin C, iron, calcium and fiber. So, it's not just good for your children, it's good for pregnant and breastfeeding gals, and parents who just feel like they could use more nutrient-dense—and simple to make—meals.

One more benefit: this recipe is great when you're looking to clear leftovers from your fridge before they go bad. It uses cooked rice (I used basmati brown rice - it has a mild, popcorn-y flavor) and, although I used broccoli and peas, you can utilize whatever leftover or frozen vegetables you have on hand. I hope your family enjoys it as much as mine does!

Ingredients
yield: about 8 cups

1 + 1 T grapeseed oil
1 + 1 T coconut oil or butter
7 scallions, chopped (keep white/light green ends separate from dark green tops)
5 cloves of garlic, chopped
head of cauliflower, raw
3 cups of cooked brown rice, cold
2 cups cooked broccoli, chopped small
1 cup frozen peas
3T reduced-sodium soy sauce
2t toasted sesame oil
toasted sesame seeds, optional
additional chopped scallion tops for garnish
salt, to taste

Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."

This is raw cauliflower - would you ever have guessed it?

Heat a large skillet over medium heat. Add garlic and the white and light green pieces of scallion. Sauté about a minute.

Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.

Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom. Let it sit for about two minutes—so the rice can get toasted and a little crispy. Add the peas and broccoli and stir again. Drizzle soy sauce and toasted sesame oil over rice.

The frozen peas will thaw when they're tossed with the steaming hot rice.

You can use cooked broccoli or thawed frozen broccoli.

Cook for another minute or so and turn off heat. Add chopped scallion tops and toss.

I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.

Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.

Dig in, knowing that more than half of your serving of fried rice is actually veggies!

Can you tell where the brown rice ends and the cauliflower begins? Me, neither.

If you end up with leftovers (we usually don't) try this: Leftover Fried Rice? Put an Egg On It!

If you try this recipe out on your family, let us know what they (and you) think!

New Year, New Plans for the Full Belly Sisters

2012-01-08T14:58:00.003-05:00

The Full Belly Sisters are positively giddy about the new year!

I know, I know, we're already over a week into the new year. But it's not too late to write about resolutions or goals, is it? I hope not, because I want to share some of mine with you.

Launch FBS Website
My sister and I started this blog just about a year ago. We thought we just needed to put ourselves and our business "out there," even though our website was still in the works. Well, the blog is up and running and the website is still...in the works. I do have a site through my nutrition school, but it really doesn't capture everything that FBS does, just our nutrition services (it's kind of a boring site, to boot). The Full Belly Sisters will make our website a priority this year, so our readers can learn more about what we do, the services we provide, and how we can help YOU.

Offer Online Education
I get lots of questions from readers about everything from meal planning to grocery shopping to boosting milk supply to finding time for self-care. These are all topics I address when I'm working one-on-one with clients. But I would love to offer my expertise to a wider audience, so stay tuned for online classes! The e-courses will be less expensive than personal sessions with me, but will still provide loads of helpful information and recipes you won't find on our blog.

Take Photography Class
I love taking pictures. I think I have a good eye, but I could use some guidance on how best to utilize my camera. The last time I took a photography class was in high school; I think it's high time I take another one. It's going to be such a treat, I can't wait!

Invite Guest Bloggers
We totally welcome guest blogposts! If you write a blog on topics that would be a good fit for our audience (think: real foods, breastfeeding, pregnancy, parenting) drop us a line and let us know what you might like to write for us! You can email us at fullbellysisters@gmail.com. We might do the occasional linky party, too, if we find there's interest in that kind of thing.

Provide Contests
Lots of blogs offer contests on a regular basis; we haven't done one yet. (Maybe when we hit 1,000 fans on Facebook?) I think part of the reason is that we have such a wide variety of readers: some of you are here for breastfeeding tips, others are here to learn about nutrition while pregnant or lactating, others are just foodies who like to try new recipes! So, it's hard to think about what kinds of prizes would be appealing to such a diverse group. If you have any suggestions—or if you are a business that would like to sponsor a giveaway by providing a prize—please email us or just write in the comments below.

Take Requests
We've posted here (and on Facebook and Twitter) that we're always open to suggestions and questions. It's true! What kinds of recipes would you most like to see? What kinds of breastfeeding or pregnancy tips? Let us know—either general topics, or specifics (more broccoli recipes, please! )—and we'll do our best to oblige. Feel free to make your suggestions in the comments section below.

Of course, all of these things take a lot of time and energy. As a full-time, stay-at-home mom—and part-time Certified Health Coach and blogger—it's sometimes difficult to find that time and energy. You know what energizes me? Your feedback on our posts. I love knowing that someone out there is actually reading what I wrote! So, please never hesitate to leave a comment.

And, yes, we've been doing this blog for a year but we are still always learning, always trying to improve and grow. We hope you will stick around and learn and grow with us!

Happy New Year! What are your goals for this year? And what would you like to see more of on our blog?

Snickerdoodle Ice Cream

2011-12-21T22:13:00.000-05:00

Wanna taste?

If you and your family eat ice cream with any regularity, I would highly recommend investing in an ice cream maker. It's not that I'm suggesting you should add more ice cream to your diet; rather, if you are going to eat ice cream, it might as well be the best quality. And, if you make your own, you can ensure that it is.

How to make your ice cream better quality than the store-bought stuff? Use organic (grass-fed, if available) dairy. Cut the sugar. You don't need any fillers or artificial colors or flavors. Just let the taste of your ingredients shine so you can truly savor this delicious treat.

And did I mention that when you arrive at a party with homemade ice cream, people are seriously impressed: guests will treat you like you're some sort of alchemist, like you've transformed lead into gold. But—armed with an ice cream maker—the frozen dessert is actually exceedingly simple.

For those who don't know, snickerdoodles are sugar cookies with a cinnamon sugar topping. They are simple and delicious. This ice cream tastes just like them; it is great on its own or paired with baked apples (or something along those lines).

My recipe is adapted from The Noble Pig's:

Ingredients
yield: a bit more than a quart

1/3 cup vanilla sugar (can substitute plain sugar)
1/3 cup packed light brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 and 1/2 cups half-and-half
2 cups heavy whipping cream
2 teaspoons vanilla extract

Add sugars and spices to a mixing bowl, preferably with a spout (I use this one); mix together.

Pour in half-and-half and whisk well, until sugars are dissolved. Whisking is a great job to assign to your kids, if they're looking to help you in the kitchen.

My son won't eat ice cream, but he loves to help make it.

Whisk in the cream and vanilla until everything is well combined.

Swirls of spice and yumminess!

Pour in your ice cream maker and follow the manufacturer's instructions to freeze.

Mine takes about 20-23 minutes to get thick and frozen.

It will be like soft-serve at this point. You can certainly eat it right away, but I prefer to freeze it (just spoon it into a freezer-safe container) for at least a few hours, so it's firm.

This batch is waiting in my freezer for Christmas Eve dinner. Can't wait to break it out! Happy Holidays!

Herb Marinated Cheese - Homemade Holiday Gifts

2011-12-19T11:33:00.003-05:00

Christmas presents stress me out. I freak out about how much they cost (Why are we spending so much when we need to put in a new drain in front of the garage?); I get fed up by the tit-for-tat expectations (So-and-So is spending this much on me so I have to spend that same amount on So-and-So.); and I get a bit self-righteous about the materialism (I'm not even religious, but this is not what Christmas is all about!).

So, for those people in my life whom I want to give a thoughtful present to—but don't have the pressure of a present swap—I like to give homemade gifts of food. Whether it's for a friend, a neighbor, or my son's preschool teacher, I think it's a lovely way to say, "I appreciate you."

Now, there are a million amazing food gifts you can give. I've got nothing against cookies, truffles, or brownies, but I'm already up to my eyeballs in all these sugary goodies. So, I made this simple, sophisticated, savory snack. Tastes delish and looks lovely in a glass jar...what more could you ask for? Oh, how about affordable? Because it's that, too. It can be enjoyed with crackers or crusty bread, on a salad, or atop hot pasta. Yum!

This is really a technique more than a recipe. Amounts will vary based on what size jar you're using and what dried herbs you've got on hand.

What you'll need:

plain Goat or Feta cheese
dried herbs, whole and/or chopped
good-quality extra virgin olive oil

For the goat cheese, I got a large log and cut it into about one-ounce portions. I formed balls with my hands. I added a bit of the oil and some herbs to the bottom of the jar; I used a jam jar, after cleaning it and removing the label. I put in some dried, crushed bush basil, freshly-ground lemon pepper, and a pinch of red pepper flakes.

Then I placed the cheese balls in the jar, topped with more of the basil and peppers, tucked in some dried rosemary sprigs, and poured EVOO over the whole shebang. Let it marinate for at least four hours before serving; it should keep in the fridge for up to two weeks. Gorgeous!

Neat little labels cut out of Trader Joe's holiday shopping bag. Reduce, reuse, and recycle, y'all!

I did basically the same thing for the feta, but I diced it.

Stress-free and lovely, right?

Note: tell your gift recipients to store the jars in the fridge!

Interested in a vegan version? Check out this Marinated Garlic from Life Currents (we've been lucky enough to have her guest post here on our blog!).

Happy holidays!

P.S. Yes, the Full Belly Sisters celebrate both Chanukkah and Christmas. The best of both worlds!

Zucchini Potato Pancakes

2011-12-19T10:55:00.000-05:00

As far as I'm concerned, the best part of Chanukkah was always the latkes, or potato pancakes. Crispy, hot, and savory they're perfectly balanced with the tart/sweet/cool combo of sour cream and applesauce. Nom nom nom, bring on the Festival of Lights, y'all!

My only issue with the meal was all of the labor involved. Peeling tons of potatoes and then grating them (while trying not to include any pieces of flesh) was such a drag. So, this year, I went ahead and made a quicker—and, not for nothing, healthier—version. I didn't bother peeling my potato; why would I, when there's so much nutrition in that skin? And by including zucchini you definitely don't need to do any peeling; throw 'em in the food processor and it'll take just a minute to do all your grating. I also love the look of the green from the squash and the scallions. Bonus: you'll cut calories by "crowding out" most of the potato with zucchini.

I don't often use my food processor, but it's worth it for this shredded-veggie dish.

Many potato pancake recipes call for copious amounts of flour; I found that I could use less flour (and whole wheat, at that) plus some flaxseed meal to bind these pancakes effectively. They are a bit more delicate, but I actually prefer them that way.

Ingredients

yield: about a dozen pancakes

2T flax meal
2T water
1 egg, lightly beaten
3 small zucchini, coarsely grated (about 1-1/2 cups)
1 large russet potato, finely shredded (about 1 cup)
1 small onion, grated
4 scallions, chopped
4T whole wheat flour
3/4 teaspoon salt
extra virgin olive or coconut oil for frying
Sour cream and Applesauce (optional but highly recommended)

In a large bowl add beaten egg, flax meal, and water. Mix until well combined; let sit for a few minutes. In a colander, drain zucchini and potato, squeezing to remove excess liquid.

Add zucchini, potato and onion to egg/flax mixture. Stir in the flour, salt and scallions; mix well.

Coat the bottom of a skillet with oil—this version is not fried in a deep vat of oil—and put over medium to medium-low heat; I find I have to turn down the heat for the later batches so they don't burn. (You don't want to cook on very high heat, or the outside will cook too quickly and the inside won't cook quickly enough). Add about 1/4c of batter for each pancake, pressing lightly to flatten. Cook until golden, about 4 minutes on each side. Repeat with remaining batter.

You can certainly enjoy these with just some sour cream or creme fraiche and chopped scallions. Or try crumbled goat cheese on top. Have them as a meal or a side dish. I love my latkes with sour cream and applesauce. But—just as you can enjoy these any day of the year, not just on Chanukkah—you can serve them however you want!

This one got a bit overdone, but I still ate it happily.

L'chaim! For those of you who don't know, this is a common Jewish toast and it literally means "to life!" Sure, life can be painful; toasting "to life" means it's worth bearing the trying times so that we can also experience the happy times. As we head into a new year, we wish you more happy times than sad; together we will drink (and eat) to life!

Happy Chanukkah from the Full Belly Sisters!

Baked Peaches 'n' Cream Oatmeal for Christmas Morning (or Any Morning)

2011-12-15T07:34:00.001-05:00

We are so excited to have a guest post by Debi from Life Currents. We love her blog because she features all these incredibly fabulous recipes that are also incredibly doable for all of us busy gals. Her recipes are gorgeous, vibrant, and made with real food. What's not to love? Here, she's given us a lovely idea for a baked oatmeal to serve on Christmas - or, really, any - morning! Bonus for you nursing mamas out there: oats may increase your milk supply.

I can’t believe how fast the year has flown by. It’s almost Christmas. It’s almost the end of the year. I guess that means I have to start planning for the holidays (yikes!). This year, I’ll be serving Christmas brunch for the family.

I always want the food I serve to taste great; eating is such a part of our social behavior. I love to get together for a family meal, to talk about our lives and our dreams. But, without tasty food, people would be less likely to gather around the table and have a fun time.

But at the same time, I want nourishing and healthy foods. I like to use as many “whole” foods as possible. Real peaches in my oatmeal rather than peach flavored instant oatmeal not only tastes better, it’s better for you. Pure maple syrup rather than flavored high fructose corn syrup tastes so much better.

And, like many families, we have dietary restrictions and picky eaters. How do I cope with all these demands (tasty, healthy, vegetarian, dairy-free, etc)? I like to serve a few different dishes to choose from. Some bacon in that egg casserole? The vegetarian can avoid that dish. A dish with dairy? Those who avoid dairy can eat everything else. I serve coffee for breakfast, but also have caffeine free teas available for those who can’t have caffeine. Having a variety of dishes to choose from, keeping the dietary restrictions in mind, but not letting them overwhelm you is really the key to accommodating so many needs. Just be sure to let everyone know what’s in the dish when you sit down to eat.

This Peaches ‘n Cream Baked Oatmeal is great for Christmas breakfast. It’s an elegant way to upgrade hum-drum oatmeal. It’s healthy (those oats have great soluble fiber). It’s low in sugar and fat. It’s vegetarian. And, it works well with dairy milk (any kind from skim to whole), soy milk, or almond milk. It’s quick to make, and bakes in the oven while you’re spending time with your family. And, best of all, it’s really tasty! It’s even great cold from the fridge the next day.

You can make this as a large family style dish, or try making individual servings. Equally divide the peaches, oats, and milk mixture into 6 shallow oven-proof bowls. Reduce baking time to 40-45 minutes.

Happy Holidays to you and your family!

Peaches ‘n Cream Baked Oatmeal

Makes 6 servings

1 ½ cups old-fashioned rolled oats
1 ½ cups sliced peaches, peeled (fresh or frozen)
¼ cup light brown sugar or pure maple syrup
1 egg
2 teaspoons vanilla extract
¼ teaspoon almond extract
3 cups milk (or plantmilk)
¼ teaspoon kosher salt
toasted slivered almonds, optional

Preheat oven to 350 degrees F.

Lightly oil an 8-inch square baking pan, a 3-quart oven proof dish, or 6 shallow oven-proof bowls with nonstick cooking spray.

In a large bowl, combine oats, peaches, and sugar (if using maple syrup, add to the wet ingredients). In a small bowl, combine remaining ingredients (and maple syrup if using). Beat wet ingredients with a fork or wire whisk until blended. Add milk mixture to oat mixture, stirring to combine.

Pour mixture into prepared pan, and bake, uncovered, 60-70 minutes for a large dish or 40-45 minutes for 6 small dishes, or until golden brown and set in the center.

Enjoy hot, garnished with almonds if desired.

Flourless PB&J Thumbprint Cookies: Perfect for the Holidays!

2011-12-05T17:10:00.001-05:00

'Tis the season for cookie swaps and homemade gifts. And, unfortunately, 'tis also the season for artificial food coloring, highly processed ingredients, stress, and weight gain.

It doesn't have to be. You can make simple, lovely treats from whole food ingredients. Are these diet food? Nope, they're still cookies. They should be eaten in moderation. But they should also be savored and enjoyed and shared with loved ones.

The base of these is similar to my Flourless Peanut Butter Dark Chocolate Chunk Cookies. You don't needs lots of equipment and you don't have to be a master baker. What I'd suggest you do need, though, is a quality jar of peanut butter. Ideally, you should use one that has just peanuts (or peanuts and salt) as its ingredients. If it has hydrogenated oils and/or sugar, avoid it.

You can also use almond butter or—for a lunch-box friendly, nut-free version—sunflower butter. If your nut butter is particularly wet/oily (as happened to me with a recent batch when I used almond butter), you can just add a couple of teaspoons of almond flour.

Adapted from Tate's Flourless Peanut Butter Cookies recipe:

Ingredients

(yield: 24 cookies)

1/3c raspberry 100% fruit preserves*
1T chia seeds
1 cup natural peanut butter
1/2 cup Sucanat (can substitute raw sugar)
1 egg
1 tsp vanilla
1/2 tsp baking soda
1/4 tsp salt (if using unsalted peanut butter)

*Note: I used raspberry because its seedy nature pairs well with texture of the chia, but you can certainly use any flavor jam you like.

Preheat oven to 350 degrees. In a small bowl, combine the jam and chia seeds (a fabulous source of omega-3s and calcium, among other good things).

In a large bowl, combine the rest of the ingredients. Scoop heaping teaspoons of the dough and (using your hands) roll into balls, about an inch across. Put them on a parchment-covered cookie sheet; they don't spread much, so you can put one dozen on each sheet. Press down with your thumb to make a small indentation in the center of each cookie; I spread mine a little so the indentation is wider and can hold a bit more jam.

Put about 1/2-3/4 teaspoons of jam into each of the cookies' wells.

Bake for 12-14 minutes. Cool on the cookie sheets on a rack for about five minutes. then carefully remove the cookies from the sheets onto the racks to continue to cool.

Grab a glass of milk and enjoy!

DIY Yogurt: Good for the Body and the Budget!

2011-11-30T09:18:00.001-05:00

One of the complaints I often hear from friends and clients is that organic foods are too expensive. I get it: times are tough for a lot of us and every penny counts. One way to make healthy foods more affordable? Make your own! Guest blogger Nancy Cavillones tells us how to create easy, homemade yogurt. After you tackle this, try our no-cook Creme Fraiche!

Homemade yogurt + homemade granola = happy, hippie kiddies!

from Nancy Cavillones:

Sometime over the summer, my two girls, ages 3years and 18 months, became yogurt fanatics. One week, I ended up going throughtwo tubs of yogurt. Because I buy high-quality organic dairy, all that yogurtcan get pricey. I remembered reading a blog post about making homemade yogurtin a crockpot, so I hopped on Google to find the post. In my search, Idiscovered an even easier way to make yogurt that didn’t require pulling out any big appliances. Harold McGee,the author of On Food and Cooking: The Science and Lore of the Kitchen, writesa column for The New York Times called The Curious Cook. A few years back, hewrote a column on making yogurt. His method is so simple; once I used it tomake yogurt for the girls, I could no longer justify buying tubs of yogurt.

Here’s what you need:

• 1quart of the freshest whole milk you can find

• 2tablespoons of high-quality plain yogurt

• Acontainer with a lid for storing the yogurt. (I use a glass canning jar. Useanything that is non-reactive.)

• Adishtowel and rubberband

• Optional:a candy thermometer

Note: The first time I made this yogurt, I used mydutch oven but I had a hard time pouring the yogurt into its final container,so now I use a regular pot.

Step One: Pour the milk into your pot,and heat it to 180℉-190℉. I like to use my candy thermometer forthis but you can also use your eye. When the milk steams and forms bubbles, themilk is hot enough.

Step Two: Take the milk off the heat andcool it down to 115℉-120℉. When you can put your finger in it withoutscalding yourself, it’scool enough. It should still be pretty warm, though.

Step Three: Add two tablespoons of yogurt and transfer the mixture to its finalcontainer. Seal the container.

Step Four: Wrap the container with adishtowel and secure it with a rubberband.

Step Five: Place the container in your oven,with the heat off and oven light on (the heat of the light will keep the yogurt at a good temperature). Leave it in there for about four hours, until itsets.

Finally, eat! Enjoy with your favoriteyogurt accompaniments. My girls like honey, maple syrup or strawberrypreserves. Or try the Full Belly Sisters' favorite yogurt parfait, with apples, raisins and sunflower seeds.

Virtual Thanksgiving Feast (A Collection of Recipes to Appreciate and Share)

2011-11-19T08:41:00.001-05:00

Just wanted to share some lovely dishes that I think would make a fantastic Thanksgiving dinner. And, yes, I'm including a few of my own recipes. Don't hate, y'all.

I'm borrowing this concept from Jenn at Much to My Delight, who hosts what she calls Blogger Party Potlucks. It's such a sweet way to round-up fabulous, uncomplicated, crowd-pleasing recipes from food blogs that I enjoy—and hope you will, too.

Oh, and if you're a blogger and have a real food (no Cool Whip, please!) recipe you'd like to share, please post the link in the comments section. I'm always looking for new recipes to drool over and new blogs to read!

Bell Peppers Bruschetta from Give me Flour

Give Me Flour

Figs in a Blanket from Domestic Fits

Domestic Fits

Butternut Squash & Pear Soup

Full Belly Sisters

Pear Salad with Blue Cheese and Sweet Spicy Nuts from Sumptuous Spoonfuls

Sumptuous Spoonfuls

Kale with Garlic from A Clove of Garlic, A Pinch of Salt

A Clove of Garlic, A Pinch of Salt

Honey Roasted Carrots

Full Belly Sisters

Cranberry and Horseradish Relish from Serious Food for the Soul

Serious Food for the Soul

Roasted Garlic Mashed Potatoes from Steamy Kitchen

Steamy Kitchen

Mom's Roast Turkey by Simply Recipes

Simply Recipes

Pumpkin Pie from Life Currents

Life Currents

Vanilla Bean Yogurt Apple Cake from Mia's Domain

Mia's Domain

Flourless Peanut Butter Dark Chocolate Cookies

Full Belly Sisters

Do you have any real food recipes you'd like to share for my virtual Thanksgiving feast? Post your links in the comments section below...

Praline-Topped Sweet Potatoes (A Not-Every-Day Dish)

2011-11-17T20:29:00.001-05:00

Check out my guest post on A Clove of Garlic, A Pinch of Salt—Tiffany's having a virtual Thanksgiving Day dinner and my Praline-Topped Sweet Potatoes were invited!

This isn't my typical FBS recipe, that's for sure...

Make food you can savor and enjoy your Thanksgiving!

Butternut Squash & Pear Soup: Real Convenience Food

2011-11-16T11:11:00.001-05:00

'Tis the season for winter squash. Not only is it super affordable and accessible right now, but season-appropriate foods also tend to be fresher and more flavorful. So, get thee to a farmer's market or grocery store and buy some butternut squash now! And then make this easy soup! It would be a perfect start to Thanksgiving dinner: fill up on this and you won't have as much room for the higher-calorie, lower-nutrition victuals.

Not only is this a simple dish—perfect for a quick weeknight meal—it's also incredibly nutritious. Winter squash are absolutely loaded with alpha- and beta-carotene. Squash are also great sources of vitamin C, carotenoids, potassium, fiber, folate and even omega-3s. Butternut is just one type of winter squash; it is perfect for soup because it isn't usually stringy.

I added a pear to this simple, clean soup, in order to heighten the sweetness of the squash a bit. I used a red anjou—it was too gorgeous to pass by!—but you can use any ripe pear you like. Also, if you don't have vegetable stock on hand, just use a box of stock (preferably organic and low-sodium).

Ingredients

(serves 4-6)

1 large onion, chopped
2T coconut oil
1 lb. butternut squash, peeled and cubed (about 5 1/2-6 cups)
4 cups vegetable stock
1 large pear, chopped
salt and freshly ground pepper
pinch of red pepper flakes
minced pear, for garnish (optional)

Using a three-quart saucepan, melt coconut oil over medium heat. Add onions and sautée until translucent and tender. Add squash, as well as some salt, pepper, and red pepper flakes. Cover all ingredients with stock.

Bring to a simmer and add pears. Cook for 15-20 minutes, or until the squash is tender.

Remove the pot from the heat and, using an immersion blender, puree until smooth. Add more salt and pepper, to taste. I like mine to have quite a bit of savory elements, since i love that balance with sweet foods. Garnish with some minced pear - not only does it look pretty, but it's a nice texture contrast with the smooth soup. You could also try topping it with a drizzle of cream, a dollop of creme fraiche, or some chopped parsley or chives.

I served this soup with a little platter of dried cranberries and apricots, a log of goat cheese, and chunks of parmigiano-reggiano. It was a hit—even with my friend's three-and-a-half-year-old daughter!

Self-Care Challenge - Day 7: 10 Tips for New, Breastfeeding Mamas

2011-11-07T11:04:00.001-05:00

Today is the last day of our week-long, self-care challenge. Have you been working on making yourself a top priority?

If you've got a newborn, you must make yourself a top priority; if you don't take care of your basic needs, you simply won't be able to take care of your new child.

During the first few weeks you're home with your new baby, self-care and hypersensitivity to your own needs are crucial -- particularly if you're breastfeeding. Be aware of a few things that will make it easier to adjust:

Think of your days in two- to three-hour increments. That is the approximate schedule of feeding for a newborn; anticipating the pattern is a good idea.
When the time is nearing that your baby will start to stir and give you a cue to feed, do a quick self-assessment. If you're in any physical discomfort, check to see if you're due for pain medications; if so, take them. You won't enjoy breast feeding if you're in pain and the stress from any physical discomfort can impair your letdown.
If you're physically feeling okay, the next thing to do is empty your bladder. New mamas often need to do a little bladder retraining, whether you've had a vaginal delivery or a c-section. Even if you don't feel like you have to go, go anyway. Usually the sense memory of cool porcelain on your tushy will trigger your body to empty your bladder. The empty bladder is also important for your safety. If your bladder is full, it puts pressure on your uterus, preventing it from staying low and contracted, which it needs to be to prevent excessive bleeding post-delivery.
Wash your face. It's refreshing and just makes everyone feel more human; in the few weeks after delivery, prioritizing your comfort is a must.
Stay hydrated. Get that big glass of ice water to sustain you through the upcoming feed. My patients always comment on how incredibly thirsty they become when they feed their newborns. Put the beverage where you can comfortably reach it during the feed. It is a good idea to keep a healthy snack within reach, as well; sometimes new moms forget to eat!
Adjust pillows and blankets so the feed will be comfortable and enjoyable for you as well as the babe. Nothing is worse for a new mom than having to disrupt a good latch because they can't sustain the position they are in.
Get skin-to-skin with your baby as much as possible. This proximity helps to establish your milk supply. And having your baby directly against your body also makes the transition to life outside the womb far easier for both mother and baby. Nature provides an awesome balancing act: your baby’s temperature is maintained by you: when your baby is cold, your body automatically warms up; when your baby is hot, your body cools down. Closeness = success.
Rest as much as possible. The dirty laundry and dishes can wait.
If you have visitors coming over and you're nervous about having to feed the baby while they're there...don't be. You have every right to excuse yourself, go to your room or another comfortable place in your home and nurse. Even if it takes a really long time (and it often does, in the beginning). Your guests will have to understand and will have to wait. You and your baby are a significantly higher priority than entertaining visitors!
You also have every right to nurse in front of your new guests. If they're uncomfortable, they can go in the other room. Again, whatever you want to do is fine. There is no "right" or "wrong." Only "right for YOU" and "wrong for YOU."

Remember: you can't take care of your baby if your most basic needs haven't been met.

For more on this topic, check out Five Things to Do in your Baby's First 24 Hours to Ensure Breastfeeding Success.

New to the Seven-Day Self-Care Challenge? Check out our previous posts:
Self-Care Challenge - Make Yourself a Top Priority
Day One - 50+ Ways to Start Taking Care of Yourself
Day Two - A Restorative Yoga Pose for Everyone
Day Three - Move Your Body!
Day Four - 101 Ways to Cut Yourself Some Slack!
Day Five - Take a Deep Breath
Day Six - Bottoms Up!

Self-Care Challenge - Day 6: Bottoms Up!

2011-11-06T12:15:00.002-05:00

How are you doing with your self-care challenge? If you're moving your body more, you should also make sure you're drinking more. Like breathing, hydration is key to our survival.

Our bodies are about 60 percent water. Blood is mostly water; our organs contain lots of water; water also carries oxygen to our cells, flushes waste, and regulates body temperature. Thirsty yet?

As a matter of fact, if you feel thirsty you're already dehydrated. The trick is to keep yourself hydrated so that you never actually feel thirsty. Even mild dehydration can cause aches and pains, constipation, and headaches. If you're not sure how much water you should drink in a day, try this handy dandy hydration calculator.

So, how to stay well-hydrated? Drinking water is a good start: it's free and has no calories. If you don't care for plain water -- a lot of pregnant women, in particular, have trouble with it during the first trimester when they're nauseated -- try flavoring your water with low-calorie additions like fruit or herbs. (We have lots of fun ideas in our Homemade Flavored Waters post.) Keep fresh water handy, so you're constantly reminded to take a sip!

You'll get a lot of water through your food. Fruits and vegetables are chock full of the good stuff: an apple is 84 percent water and broccoli is an astounding 91 percent water! Check out this cool table to find more of your favorites.

Let's not forget about soups; they also have the benefit of providing some sodium, which will help balance electrolytes. Of course, you don't want to overload on the sodium; if you're buying a prepared broth or soup, opt for the low-sodium version. Try having a cup of low-calorie soup before a meal; the water-rich starter will help fill your belly so you consume fewer overall calories when the entree comes.

Asparagus and Pea soup

Coffee and tea count, too; if you drink five to seven cups a day, though, caffeinated drinks can have a diuretic effect, which will work to expel water from your body.

Can fruit juice and even soda hydrate you? Yes. However, unless you're looking to add more sugar (and artificial colors and flavors) to your diet, try not to drink your calories.

Enjoying a Cara Cara orange.

Important note: if you're feeling peckish, you might actually just be thirsty. Try drinking some water and then decide if you really need a snack.

What's your favorite way to stay hydrated?

New to the Seven-Day Self-Care Challenge? Check out our previous posts:
Self-Care Challenge - Make Yourself a Top Priority
Day One - 50+ Ways to Start Taking Care of Yourself
Day Two - A Restorative Yoga Pose for Everyone
Day Three - Move Your Body!
Day Four - 101 Ways to Cut Yourself Some Slack!
Day Five - Take a Deep Breath
Day Seven - 10 Tips for New, Breastfeeding Mamas

Self-Care Challenge - Day 5: Take a Deep Breath

2011-11-05T10:15:00.001-04:00

Okay, just a few more days of our self-care challenge. How are you doing? Are you finding that you've made your self-care goals a bigger part of your daily routine? Or do you feel like you're losing a bit of steam? Don't stress...today we're going to just take a breather...

(photo credit: CourtDEEZ)

When I attended the Institute of Integrative Nutrition to become a Holistic Health Coach, we had numerous speakers from the upper echelons of the fields of health and nutrition -- everyone from Marion Nestle to Deepak Chopra. But the one who really knocked my socks off was Dr. Andrew Weil, the Harvard-educated M.D. who is a pioneer in integrative medicine and holistic health.

Dr. Weil stood on the stage at the fabulous Jazz at Lincoln Center. He closed his eyes and breathed. Yes, you read that right: he breathed.

I marveled at his focus as he settled in the spotlight and closed his eyes. It seemed to me like such a vulnerable position to be in: to stand alone on a stage in front of over 1,000 people with your eyes closed. But as I watched him and saw how centered and relaxed he was, I realized that he wasn't vulnerable; he was powerful.

Now, he wasn't doing just regular in-n-out breathin'. He was demonstrating a breathing exercise he calls the "4-7-8" or the "Relaxing Breath." From his website:

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count ofeight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

The power in this particular technique lies in counting out an extended exhalation which triggers the relaxation response and helps to slow your heart rate if it's racing away due to stress or anxiety. I find it helpful when I wake in the middle of the night, thinking of the million things I need to do the next day; this exercise quiets my mind, so I can rest (so I can have the energy to do those million things the next day!).

Of course, this isn't the only way that you can use breath for self-care. Yoga breathing brings more oxygen to your blood and your brain and is considered integral to controlling your "vital life energy;" pilates uses lateral breathing to engage your abdominals and support movements. And think of how powerful that surge of oxygen is when you tilt your head out of the water while swimming. Certainly we can't forget how effective controlled breathing can be during labor and childbirth, either!

My husband posing while I stop to do some hypnobirthing breathing en route to the birthing center

We all breathe; if we stop, we die. But let's remember: as automatic as breathing is, we can still control it and improve its quality. So, the next time you're feeling stressed, overtired, anxious - whether you're at your desk, in bed, or in a roomful of shrieking toddlers - take a deep breath....breathe in and breathe out...

credit: UntiltheEnd89

How are you doing with your personal self-care challenge?

New to the Seven-Day Self-Care Challenge? Check out our previous posts:
Self-Care Challenge - Make Yourself a Top Priority
Day One - 50+ Ways to Start Taking Care of Yourself
Day Two - A Restorative Yoga Pose for Everyone
Day Three - Move Your Body!
Day Four - 101 Ways to Cut Yourself Some Slack!
Day Six - Bottoms Up!
Day Seven - 10 Tips for New, Breastfeeding Mamas

Self-Care Challenge - Day 4: 101 Ways to Cut Yourself Some Slack

2011-11-04T08:16:00.001-04:00

I'm going to let you off the hook now. No, that doesn't mean you don't have to complete the personal goal you've set for our self-care challenge. It does mean you should stop trying to be perfect. Because it ain't gonna happen, my friend.

“There's no way to be a perfect mother and a million ways to be a good one.”

~Jill Churchill, author

No one can keep up with perfection; you'll just run yourself ragged trying. Why not choose to breathe a little easier, worry a bit less? It's hard, I know. But you have to let some things fall a teensy bit by the wayside, so that other parts of your world can flourish.

What will you worry about less? It's up to you. You can stop making your bed in the morning, if it's something you couldn't care less about. However, if an unmade bed kind of stresses you out (it makes me feel like the room is much messier than it is)...keep making that bed.

Sometimes I feel like I need to be given permission to do something "wrong." Like, I need my parents to say, "We'll watch the boy...why don't you go in the other room and grab a nap?" Why can't I just give myself permission to take a nap?

So, if you find it difficult to cut yourself any slack, I'll do it for you! I am hereby officially declaring that it is okay to...

have the same dinner a few nights in a row.
tell your partner/spouse that you need alone time even more desperately than you need a date night.
eat leftover dessert for breakfast (just make that your only dessert of the day).
have a sink full of dirty dishes and pots; it means you're feeding your family.
admit to your kids when you've made a mistake - it doesn't make you weak, it makes you a role model.
put off laundry in favor of playing with your kids or just taking a nap.
order dinner in or get take-out sometimes.
leave the house without make-up.
say no.
say yes.
forgive yourself any time you want.
not buy something your kids want, even if you can afford it.
tell your kids you need a few minutes to yourself. Lock yourself in the bathroom, if you have to!
take a candlelit shower, even if that somehow seems "too indulgent." Hey, you're saving energy.
eat last night's leftovers for breakfast. Most people probably have more nutritious dinners than breakfasts, anyway.
wear whatever the hell you want to the gym, just as long as you're going to the gym.
not pass your newborn baby around to all your visitors (even if they're family); you can hold your baby all day long, if you want to.
not shower every day.
have cereal or eggs or sandwiches for dinner.
let your kids have a PB&J every day, if that's what they want (try to get peanut butter that doesn't contain hydrogenated oils, though!).
not immediately change your kids' clothing if it gets splattered with paint or mud; let them get messy all day and just wash and change them before bed.
let your children eat as much fruit as they damn well please.
spend hours preparing a meal, and then decide you're not in the mood for it, after all; stick it in the freezer for another night.
ask for help when you need it; we all need help sometimes.
not let your children eat things that you believe are harmful (whether that's artificial colors, genetically-modified foods, or hydrogenated oils).
let your kids watch some TV.
not prepare meat for dinner every night. Rice and beans, pasta with veggies or tomato sauce, soup, and omelettes are all perfectly nutritious, budget-friendly, and yummy meals.
take a shower at night instead of in the morning.
not eat when you aren't hungry, even if you're a guest at someone else's house.
flip through a magazine while your kids are playing in the playground (as long as you keep an eye on them, of course!).
expect your kids to take on age-appropriate chores, like putting dirty clothes in the hamper, making their beds, setting the table.
let your child sleep in bed with you, if it means you both sleep better.
lose an argument.
not love every meal you eat; some meals can just nourish you without knocking your socks off.
buy the big bags of raisins and portion them out into small, reusable containers for your kid's lunchbox; those little red boxes are just a waste of money and paper.
not love yoga.
prefer Eric Carle's books to Dr. Seuss'.
not like some foods that you know are good for you.
make mistakes. How else will you learn?
not make separate meals for your kids. If they don't like what you've prepared they can have some fruit or make themselves a sandwich. They will not starve.
not order for your child from the "kids' menu." It's usually just overpriced junk, anyway. Your child can have real food from your plate, or order a standard portion and have lots of leftovers.
make a big salad for dinner. Any family members that aren't cool with that can fix a bowl of cereal.
be proud of the fact that when you kiss a boo-boo your child immediately feels better.
not keep soda in your house for guests.
feel a little hurt when your child won't hug or kiss you.
be the bad guy.
not force your kids to drink milk. They can get those nutrients from other dairy products (obviously) but also from foods like nuts, greens, and beans.
feel bad if your kid says you're "stinky" or "yucky." Just because he says it doesn't make it true, though.
put a time limit on how long you'll push the swing at the playground.
have dust bunnies under your bed.
get wistful, thinking about the days before marriage/kids/homeownership/massive debts.
not cook for a big crowd of guests. Order in pizza or get some platters of food and everyone will survive.
remember fondly those times you'd sleep in and just stay under the covers, watching Lifetime movies all day.
have days when you'd prefer to hang out with your dog than your kid.
compliment your own cooking
hate Yo Gabba Gabba (we still think you're cool!)
want nothing to do with the PTA.
not listen to kiddie music. Put on some songs for the whole family to enjoy.
ask for advice and then decide not to take it.
taste your own breastmilk.
not want visitors at the hospital after you give birth.
accept a compliment.
want to run away from home.
send email invitations.
covet another woman's body (she probably doesn't think it's half as awesome as you think it is).
change your pediatrician, ob/gyn, midwife, etc. You don't owe them anything.
use disposable plates for big gatherings.
eat real butter.
not have a theme for your child's birthday party.
have a glass of wine.
assemble a Halloween costume from stuff you already own (tutu + cape = Super Ballerina!).
only invite your child's closest friends to birthday parties.
exchange a gift that you don't need or want.
not dress your daughter in pink or your son in blue.
be flexible.
hate - I'm talkin' the fire of 1,000 suns kind of hate - ear infections.
resent everyone else in the world when you're on your hands and knees, cleaning up vomit.
not make your child hug someone (even if it's a loving relative).
eat olives, pickles, or marinated artichoke hearts right out of the jar.
talk to yourself as kindly as you would to your child. (If your child made a mistake, would you berate him, call him dumb? Nope. So, don't do it to yourself.)
treat yourself to groceries delivered instead of facing the schlep to and from the store with the stroller.
take your kids out for a hike, if only to ensure they'll sleep more soundly later.
like grilled cheese sandwiches as much as your kids do.
feel lonely, even if you're in a houseful of children.
give a compliment to someone you don't particularly like.
crave a soda once in a while. Yes, you know it's the ultimate junk but you also know it tastes good (especially with pizza).
be silly.
break your own rules sometimes.
indulge your child's food idiosyncrasies ("The peanut butter has to go on top of the jelly, Mom!").
think Shrek is overrated.
get back in bed after dropping your kids off at school.
spend some money on new undies to replace those period panties you've kept for far too long.
keep a potty in every room of your house.
scrape your child's plate into the compost bin or garbage bag - don't be so worried about "wasting" that you eat something you don't really want.
use ear plugs when the noise level in your house is just unbearable.
be psyched that - if nothing else was accomplished - at least you brushed your teeth this morning.
not want to defend or explain breast-feeding.
put on makeup or perfume even if you're not going anywhere.
send the laundry out this week - folding sheets alone is sometimes lonely.
do a little extra today with every intention of doing zero tomorrow.
think you're the only one with all these crazy, conflicted feelings. But you're totally not.

What do you beat yourself up about? Post your additions to the list in the comments below and I will officially let you off the hook!

Day Six - Bottoms Up!

Day Seven - 10 Tips for New, Breastfeeding Mamas

Self-Care Challenge - Day 3: Move Your Body!

2011-11-03T10:11:00.001-04:00

Many of you have decided to focus on fitness as your goal for our seven-day, self-care challenge. We all know that exercise is crucial for keeping your body fit, but what do you do when you're in an exercise rut, or just not feeling motivated? Guest poster Michelle Bailen--personal trainer, health coach, and healthy hot mama--has some great advice on finding the fun in exercise.

Happiest Mama on the Block!

How are you doing with your self-care challenge? I was soexcited when the Full Belly Sisters announced this challenge. I believe we canall use some support in adding more self-care into our daily lives. As aparticipant in the challenge, my goal is to wake up at 6:30 and spend somequality time with myself. What will I be doing? Sun salutations and meditatingbefore the morning craziness begins. My need for this challenge was reinforceda few days ago when I overslept and woke up to my two boys playing “WarlockKarate.” Not a fun way to start my day.

I know everyone has their own special goals for thischallenge. Today I want to share with you some thoughts on adding more movementto your day. As a Health Coach and Personal Trainer, I strongly believe exercisedramatically improves our mood and health. We all know we need to move more,but that does not mean we enjoy it or make time for it. The passion forexercise comes naturally to some of us while others hate it.

My love for exercise started with the boom of the aerobicsclasses. I was a Jane Fonda addict. As a teenager, I became a gym rat and spenthours on the treadmill, stair climber and rowing machine. I continued to hitthe gym regularly through my 20s and became a fitness instructor and personal trainer inmy 30s.

Last year I noticed something changing. My love for the gymwas fading. The snooze button consistently beat out my sneakers. I sleptthrough my 6 am weight training workouts and most recently gave up teaching oneof my spinning classes. What was going on and how could I turn it around? I wasscared to let people know because it was my job to motivate people to exercise.Something that seemed so natural and fun was becoming monotonous. My routinewas too routine.

Instead of beating myself up for skipping workouts, I haveused this time to gain insight into what many of my clients feel. Mylove for the gym had faded, so what could I do to keep my body moving?

Over the past year I have explored many forms of movement onmy quest to rekindle my love for exercise; I am happy to say it has been awonderful adventure. I found the joy that was missing in my old routine. Forall of those out there who feel like exercise is a four-letter word...startlooking for movement that brings you joy.

Here are a few things I learned along the way:

Allow yourself to be a beginner. When I first stepped intoZumba class I felt a bit embarrassed because everyone else knew what they weredoing and I was tripping over my feet. I wanted to hide out in the back, whichis really a bad choice when you are only 5'1". I reminded myself of what Ialways tell new people in my spinning class. "Be patient, it takes time,enjoy yourself."
Have a sense of humor. Exercise is supposed to be fun! Ifyou are criticizing yourself the whole time you will be miserable and morelikely to quit.
Keep trying. If you are tired of the treadmill try walkingoutside, get in the pool, dance, create an obstacle course for you and yourkids, go for a hike, try wall climbing, or belly dancing. The choices areendless.
Lose the “All or Nothing” Attitude. The standard protocol inthe fitness world is to be fit we must do cardiovascular activity 3-5 times aweek, strength train 2-3 times a week and stretch everyday. It is very easy tofeel like you cannot keep up with the standard. As a Health Coach, I know thatsmall changes add up to big results. If you try to overhaul your whole diet tolive up to strict guidelines, it is easy to feel like a failure if you eat acookie. However, if you add in more greens and crowd out the refinedsugars, you are on the road to better health. The same thing goes for fitness.The more you move your body the better you will feel and the more your fitness levelwill improve.
Change your perspective. Instead of looking at exercise asrunning off your body fat or pummeling off the pounds, enjoy the way your bodyfeels as it moves. Exercise is an expression of self–care, not self-torture.Find something that brings you joy. The more you enjoy it, the more you will doit.

Michelle workin' the pole!

So, what did I try this year? Zumba, lots of yoga, poledancing, belly dancing, jumping on the trampoline, kick boxing, working with apersonal trainer (yes, even trainers need trainers), lots of dancing with mykids, and my new favorite joyful movement...HOOPDANCE! Yes: hula-hooping anddancing.

Is there a class you've been dying to take but are too intimidated? How can you work joyful movement into your daily life?

New to the Seven-Day Self-Care Challenge? Check out our previous posts:
Self-Care Challenge - Make Yourself a Top Priority
Day One - 50+ Ways to Start Taking Care of Yourself
Day Two - A Restorative Yoga Pose for Everyone
Day Four - 101 Ways to Cut Yourself Some Slack
Day Five - Take a Deep Breath
Day Six - Bottoms Up!
Day Seven - 10 Tips for New, Breastfeeding Mamas

Michelle Bailen is a Certified Health and Wellness Coach,Personal Trainer, Fitness Instructor, and busy mom of two young boys. She isthe founder of Healthy Hot Mama Wellness where she empowers moms to cultivatethe healthy hot mama within by falling in love with true nourishment and selfcare. You can learn more at michellebailen.com.

Self-Care Challenge - Day Two: A Restorative Yoga Pose for Everyone

2011-11-02T08:46:00.001-04:00

As part of our self-care challenge, we want to introduce you to (or remind you of, as the case may be) different ways to take care of yourself. Today's post focuses on yoga, which many people practice for self-care: not only does it strengthen your body but it can help to quiet your mind from the cacophony of our world. Whetheryou’re a yogi or a novice, this restorative yoga pose can make you feel morerelaxed, more focused, more in tune with your body. And, seriously: in these hectic times,shouldn’t we all put our feet up more often?

We're thrilled to have this guest post from Mimi Denéa who is--among other things--a certified yoga teacher and health coach, yoga therapist, Reiki master, and dancer. Now she can add "Full Belly Sisters blog model" to her curriculum vitae (yes, that's Mimi in the pix!).

ViparitaKarani

"Legs upthe wall pose"

(vip-par-ee-tahcar-AHN-ee)

viparita= turned around, reversed, inverted

karani= doing, making, action

Ourfeet have many nerve endings. So it makes sense to give your legs and feet abreak at the end of a long day.

Here isa restorative yoga pose that will rock your world. I have added a fewvariations (see photos) for you to try if you feel like your legs or feet may get numb ortingly from just lying up against the wall. You don't need any props; ifyou want to use a bolster, blankets or a yoga block you can also place any ofthose items underneath your low back as extra support to elevate your hips andrelieve the low back.

It’svery simple. All you have to do is find a space in your house where you haveample room to lie on the floor and rest your heels on the wall! Not toocomplicated, eh?

This pose may help to address:

Anxiety
Arthritis
Digestive problems
Headache
High and low blood pressure
Insomnia
Migraines
Mild depression
Respiratory ailments
Urinary disorders
Varicose veins
Menstrual cramps
Premenstrual syndrome
Menopause

Mimi looks pretty darn contented here...

Look at that smile!

It can also:

Relieve tired or cramped legs and feet
Gentlystretch the back legs, front torso, and the back of the neck
Relieve mild backache
Settle the mind
Calm your nervous system
Bring fresh blood and lymph fluid into your abdomen and organs (very refreshing!)
Relieve tension in lower back and sacrum
Relax your adrenals
Reduce swelling in your feet and legs
Release tension and stress from your legs – they will actually feel lighter
Allow your heart to rest, since raising your feet above the heart reverses the effects of gravity

Try this pose each day for our seven-day challenge. How does it make you feel?

New to the Seven-Day Self-Care Challenge? Check out our previous posts:
Self-Care Challenge - Make Yourself a Top Priority
Day One - 50+ Ways to Start Taking Care of Yourself
Day Three - Move Your Body!
Day Four - 101 Ways to Cut Yourself Some Slack
Day Five - Take a Deep Breath
Day Six - Bottoms Up!
Day Seven - 10 Tips for New, Breastfeeding Mamas

Misia"Mimi" Denéa has a B.F.A. from Esther Boyer College of Music andDance at Temple University in Philadelphia. Mimi is also a graduate of NewYork’s Institute of Integrative Nutrition and is a Certified Holistic HealthPractitioner. Her yoga classes are a vigorous vinyasa style, with a focus onflow, prana, rhythm and mindfulness.She has taught yoga throughout the US and abroad, at conferences, universities, to homeless individuals, and to HIV-positiveadults; she has journeyed to Belize and India to teach/practice yoga.

She teaches Yoga for Corporate Wellness, as well as Yoga for Women who are curvyand sumptuous. She also leads holistic health and nutrition courses/retreatsfor groups and individuals who want to overcome emotional eating/overeating.Mimi is enjoying living a vibrant life with a raw vegan, plant-based, nutrient-dense diet. visit www.misias-hatha-holistics-now.com or www.yogaforthickjawns.comfor more information. OM

And don't forget to follow the Full Belly Sisters, both here on our blog and onFacebook, so you don't miss any upcoming self-care tips and guest posts. Post about your challenges and successes and let us cheer you on!

Self-Care Challenge - Day One: 50+ Ways to Start Taking Care of Yourself

2011-11-01T09:02:00.002-04:00

This gal looks like she knows how to take care of herself.

Weare excited to kick-off our week-long, self-care challenge and we’re so happyto have you along for the ride! Let’s spend this time getting to know ourselvesbetter, treating ourselves more kindly, and pinpointing what obstacles aregetting in the way of our feeling more contented. But this isn’t just abouttreating oneself with kid gloves; this is a challenge, after all!

So,not only should you select a goal that is meaningful to you, we also ask you toplease write it down in the comments section below, so you can see it in blackand white and feel accountable. Let this accountability motivate you to worktoward your goal.

Notsure what goal to select? Have we got a great guest post for you! Deb Dane fromAustralia’s Home Life Simplified has put together a great list of things, bigand small, that you can do to take care of your body, your mind, yourself.

An Epic List of Over 50 Ideas to Start Taking Care of Yourself
(adapted from the Home Life Simplified blog)

Iwas so thrilled when Justine and Flannery announced they were going to run a seven-day,self-care challenge. I know many of us struggle to make ourselves a priority –whether it is basic, like a daily shower, or bigger picture, like continuing tohonour our passions. It can be uncomfortable for some parents because they feelguilty taking time and energy from their families. Others are stuck in a cycleof not having any energy to begin with, due to chronic absence of self-care.

Ifyou feel guilty about taking time for yourself, start small and justpick one thing you could fit in your week; be present in that moment and thatexperience. Take note of how you feel during and after. Does itfeel uncomfortable? Can you push through the discomfort and start to see thatmaybe you are out of practice? If it feels good see how you feel in thetime afterwards - do you feel more open? more patient? happier? lighter? Try to build on that feeling.

Youmust learn day by day, year by year to broaden your horizon. The more thingsyou love, the more you are interested in, the more you enjoy, the more you areindignant about, the more you have left when anything happens. - Ethel Barrymore

Go"unplugged" for a day, a weekend, or a week. See how much you gain interms of time and energy. After your technology diet you can decide new limitsfor yourself when you return.
Pick upa book on a subject you've always been interested in.
Find aclass where you can learn a new skill or improve on one you already have(cooking, crafting, car maintenance, etc).
Have aDVD marathon and indulge in all your favourite movies and TV shows. Popcorn isan acceptable dinner!
Take abubble bath and use a fresh and fluffy towel. Don't save the nice towels forguests - you are worthy of quality towels.
Blastmusic in your living room and dance like crazy, even if someone's watching -bonus points if you do this in your car!
Buyyourself that special dress you've been wanting - you deserve to feel hot andbeautiful!

Thename of the game is taking care of yourself, because you're going to live longenough to wish you had. - Grace Mirabella

Eat well and nourish your body.
Enjoy an afternoon nap.

My sister took this picture while I was grabbing a catnap at her place. Pretty sneaky, Sis.

Go to a store and find some scented candles or oils that you love. Burn one when you need a lift, another when you need to chill out.
Meet your spouse at their office and whisk him or her away for a lunch for two,even if it is just the coffee shop or cafe across the road. Bonus points ifthey can take the rest of the afternoon off.
Try a gym class you've been too intimidated by in the past. Allow yourself to just be a beginner and see how it goes.
Pick out a new magazine - something that speaks to you from the newsstand -foreign, glossy, or just featuring a yummy recipe on the cover.
Select one spot in your house that is driving you crazy and clear it out. Notice how the emptier space makes you feel.
Try out meditation - no pressure.
Say no to requests that don't feel right, take you off your own path or simplydrain you of too much time and energy.
Go to the gym and skip the workout - head straight to the steam room and unwind. Enjoy having a hot shower where no one comes in to ask you a question. Take more than five minutes to get dressed and maybe even put on somemake up if you want. The hour is yours to spend!
Get a change of scenery - book a night away, a holiday or simply get in the carand head out on an adventure.
Take music lessons just because you've always wanted to. Who says a 40-year-oldcannot learn the cello or flute?
Pick up the phone and call someone and let them know you are thinking of them.Make sure they know you care - don't leave it unsaid.
Start a blog and meet like-minded people and share ideas with your tribe.

Stiflingan urge to dance is bad for your health - it rusts your spirit and your hips.-Adabella Radici

Be a tourist in your own town - check out an art exhibit, market, festival,cafe or new playground.
If you hate cleaning, hire someone to come in. Weekly, monthly, with thechange of seasons. When we eat out we are outsourcing cooking and no one blinksan eye. If cleaning is the bane of your existence, give up something else (ifnecessary) to find the funds, even if it is just occasionally.
Call a bunch of friends and go to a small music gig or a new movie that's justopened rather than waiting for the CD or DVD.
Wear what feels comfortable for you, whether it is a fab dress and boots or atracksuit and flip flops. What makes you feel like you?
Make a list of books you want to read this year and follow through - even if itis done 10 minutes at a time.
Sign up for a 5k walk/run and start training now.
Start a journal - gratitude, your personal story, an art journal, whateverworks for you - get writing and creating.

Twentyyears from now you will be more disappointed by the things that you didn’t dothan by the ones you did do. So throw off the bowlines. Catch the trade windsin your sails. Explore. Dream. Discover. - Mark Twain

Plan a regular date night and organise a babysitter, a night at Grandma's, asleepover or use a babysitting swap to take care of the kids.
Make something fun for dinner like ice cream sundaes, fondue or design your ownpizzas.
Treat yourself to new sheets or towels.
Startsaving for your dream overseas holiday. In the meantime, get travel brochures,start learning the language, cook some local dishes and enjoy touches of thatculture until the day arrives for your trip.
Volunteer and help someone else.
Find a place of worship that lifts you up and inspires you.
Create something with your hands.

Eachof us has a fire in our hearts for something. It's our goal in life to find itand to keep it lit.--Mary Lou Retton

Write a letter or email to someone you admire or are a fan of. You never knowwhere it may lead. Just because someone is a star at what they do, it does notmean they won't be happy to connect with you.
Go through all the projects and ideas you have bookmarked and"pinned" and pick five to actually work on. Stop dreaming and startdoing.
Start a top 10 journal and set out to discover your favourite books,restaurants, songs, movies, etc
Join your partner in pursuit of one of his or her hobbies - even just once – tosee why they love sailing, playing poker, taking salsa classes, swimming in theocean...
Reach out to a new neighbour and drop off dinner or afternoon tea. Connect withyour local community.
Order groceries online and use that hour or two (normally spent at the shops)on yourself!
Joinin a regeneration project and help save a local natural resource in your area.
Get involved in a political campaign and support ideas you want to see happenin your community - local, state or federal.
Go to a farmer's market and buy your favourite flowers to fill up your home.
Get out your kids’ art supplies and let yourself go.
Go to the park with your kids and see how high you can swing - I dare you tojump off mid air just like when you were eight years old!

More ideas from the Full Belly Sisters:

Go swimming. Listen to the sound of your breath; appreciate the (literal and figurative) weightlessness.
Drive with the radio off and the windows wide open.
Do you usually make dinner for your family? And you probably always make your partner's and kids' favorites, right? Well, tonight make your favorite meal--whether or not anybody else likes it; it's okay if they have cereal for dinner while you're eating some Salmon Mousse with Salmon Roe.
Expand your horizons. Go to the farmer's market or a grocery store and buy a fruit or vegetable you've never tried before.
Pick a favorite dessert. Figure out how to make it from scratch--with ingredients from your pantry and not a chemist's lab--and really savor it because you know exactly what's in it.
Go for a walk outside. Don't bring your iPod. Just listen to the sounds around you.
When visitors come over to visit your new baby, go into your bedroom and nap if you need to. Your visitors can come back another time, wait till you've gotten your rest, or spend the time folding laundry or making a nutritious meal for you! Your job is to rest so you can take care of that new baby.
Celebrate even the smallest successes. Any baby steps toward better physical and emotional health counts, even it seems "routine." It's only routine because you've taken the time and energy to make it routine! Brushed your teeth twice today? You remembered to make your health a priority. And that, my friends, is meaningful. Be proud of your hard work.

Must...sleep...cannot...entertain...

Doyou have a favourite way to nurture your soul or your body? Is there one thingon this list you are going to try out?

New to the Seven-Day Self-Care Challenge? Check out our other posts:

Self-Care Challenge - Make Yourself a Top Priority

Day Two - A Restorative Yoga Pose for Everyone

Day Three - Move Your Body!
Day Four - 101 Ways to Cut Yourself Some Slack
Day Five - Take a Deep Breath
Day Six - Bottoms Up!
Day Seven - 10 Tips for New, Breastfeeding Mamas

DebDane blogs at Home Life Simplified - a personal developmentblog about parenting, household management, organising and changing yourmindset. Her aim is to help parents get in touch with what is important tothem and use those values/priorities as the main building block of their life.She encourages everyone to "find your simple," which means to findyour own way to what is "right for you." You can also find her ontwitter @findyoursimple or on facebook.

And don't forget to follow the Full Belly Sisters, both here on our blog and on Facebook, so you don't miss any upcoming self-care tips and guest posts. Post about your challenges and successes and let us cheer you on!

Self-Care Challenge - Make Yourself a Top Priority!

2011-10-28T09:55:00.000-04:00

Image from Titus Dentistry

I was brushing my teeth a few evenings back and I was struck by a realization: I hadn't brushed them that morning. Eww! How could I forget something so basic, so routine, so important? Perhaps because I was busy feeding and dressing (and, yes, kissing and hugging) my son, driving my husband to the train station, running errands, preparing meals--all those things that moms do. And because taking care of myself was such a low priority that I just plum forgot.

That's not okay.

Women are nurturers, nourishers, and givers...often to everyone but themselves. Unfortunately, a woman's health and well-being may come last on her long to-do list. That's not okay, either.

The Full Belly Sisters' philosophy is this: if you don't take care of yourself, you won't be able to take care of anyone else. Here's an example my sister and I give when working with clients: flight attendants on an airplane always instruct you to put your own oxygen mask on first before putting on your child's mask. Otherwise, you could jeopardize your child's health as well as your own. And you don't want to do that.

Interesting that it's a dad in this graphic.

So, let's spend seven days--that's all I ask!--focusing on taking better care of ourselves. Anyone can do this: you don't have to be a mom or a parent or a woman! Let's eat better, sleep more, stimulate our intellects and creativity, get our blood pumping through exercise. Let's treat ourselves more kindly.

I was kindest to myself when I was pregnant. I felt like the least I could do for the person growing in my body was to eat nourishing foods, to rest when I felt weary, to take the time to breathe and relax, to be gentle with myself. I remember--when my belly was big and round--I would take evening showers to soothe my aching body, then I would rub lovely-scented oils all over that belly. Part of this ritual was due to vanity (I was trying to avoid stretch marks!); a larger part was this newfound and deep respect I'd found for my body. I wanted to take care of me because that was the only way to take care of my baby.

My well-moisturized belly.

So, when you're thinking about this challenge, try to remember a time in your life when taking care of yourself and your physical and emotional health was a priority. What were your routines? And what elements of those past routines can you incorporate into your busy/stressful/overwhelming life now?

Pick a goal that is meaningful to you, one that motivates you and that doesn't seem too easy. You will rise to the challenge. And you will feel proud of accomplishing something that felt like it was maybe just a teensy bit out of your reach.

It'll be different for each of us. Some of us may want to take a 30-minute walk each day; others may aim to try new classes at the gym. Some may choose to cut out all sugar; others may put one less spoonful in their coffee each morning. Some may elect to go to bed an hour earlier than usual, to read instead of vegging out in front of the TV for hours; others may wake up an hour earlier in the morning, to do yoga or meditate or take a long (uninterrupted by children) shower. You may want to do something different for each of the seven days. Or you might want to join me in making sure you brush your teeth twice every day!

We'll officially kick off the seven-day challenge on November 1, after the mishegoss of Halloween and before the menu-planning mayhem of Thanksgiving. Start thinking about what your goal will be and what obstacles may currently be in the way of your meeting that goal.

Accountability can be a huge source of motivation. So, I ask you to announce your goal in the comments below (I'll announce mine, as well). Make it concrete; look at it when you find that you may be losing focus; let others here cheer you on. And, in seven days, come back and report on how you did: did you meet your goal? Or even exceed your expectations?

On each day of this challenge, we will post helpful tips, encouraging words, and small self-care "assignments," both here and on our Facebook page; we will also feature some special guest posts. It's going to be great. Join us!

Turn this challenge into an opportunity.

Update: Our Day One post is now up!
Update: Day Two!
Update: Day Three!
Update: Day Four!
Update: Day Five!
Update: Day Six!
Update: Day Seven!

Healthy Halloween - Real Food, Real Fun (and No Artificial Food Dyes)!

2011-10-24T10:44:00.000-04:00

It seems like every time I log onto Facebook, there are a plethora of new and adorable Halloween recipes in my news feed. I'm amazed at the creativity I see out there! However, I'm also amazed at how many of these recipes--ostensibly for kids--rely on processed junk and "ingredients" like artificial food coloring, which has been linked in studies to hyperactivity in kids and even to cancer.

I love the idea of making adorable Halloween treats from real food. This way, you can let your kids fill up on healthful snacks...and there's less room in their bellies for the junk they may get when they're at school parties or out trick-or-treating. Basically, you want to mitigate the potential damage. And today is National Food Day (whoop!), so what better day to celebrate real food?

I'm not a crafty gal. So, my suggestions may not be as cute as something like this. But my ideas are simple and use real food you probably already have in your kitchen. And if your kids are even half as excited about Halloween as my son is (his favorite adjectives these days are "spooky" and "creepy") they'll eat these up!

Halloween Creatures

Jack-o-Lantern Nacho Pizzas (photo above): toast half of a whole wheat mini flatbread, pita or English Muffin; mash some cooked beans with salsa and spread on toast; cover with shredded cheddar cheese and broil until melted; decorate with a scallion stem and black olive face. Note: Cheese is not naturally orange; a good quality cheddar will be orange due to annatto, a natural food coloring made from seed pods. But if you want to avoid the orange cheese, try making a ghost face instead using white cheese and olives.

Ghost-gurt: sweeten plain Greek yogurt with a bit of honey or maple syrup; decorate with black grapes.

Monster Eyes: spread cream cheese or goat cheese on celery sticks; cut to about 1"-long and decorate with sliced, stuffed olives. (These were a favorite of mine when I was a kid and, more recently, when I was pregnant. They are crunchy, creamy, salty and yummy!)

Jack-o-Lantern Pumpkin Pancakes: the cookie-sized ones are perfect for a Halloween party; they're already sweetened with some maple syrup and the chocolate chips, so you don't have to worry about a sticky, dipping mess!

Witch Finger Cookies: a clean twist on a popular Halloween treat.

Halloween-themed Dinners: A friend from high school always makes her kids a special dinner to eat (read: fill up on) before trick-or-treating. One year, she made pizzas in the shape of jack-o-lanterns, ghosts, and witches' hats; another time she made rice ghosts with nori witches' hats, carrot pumpkins, and broccoli broomsticks. How cute are these?

Seasonal Colors

The Halloween color scheme is usually orange and black/purple/blue. Use foods that naturally have those colors and you won't need any yucky dyes to make your party festive!

Dark chocolate-dipped apricots are as sweet as candy (but much healthier). Dip half of the dried apricots in dark chocolate; set on wax paper in fridge until chocolate hardens, which should take just a couple of minutes

Halloween skewers: try black grapes with cheddar cheese or apricots and prunes.

Serve dark purple pepper slices with an orange-colored dip (I pureed some roasted red and yellow peppers from a jar, then mixed the puree into plain Greek yogurt with a bit of salt). Alternatively, try a black bean dip surrounded by carrots or sweet potato chips.

Chocolate!

Most of the chocolate given to trick-or-treaters is the junkiest of the junk. But you can make wonderful candies, using good quality chocolate, at home.

Chocolate Mustaches: using a mold and lollipop sticks from the craft store, fill with melted chocolate and chill until hardened. I made these for my son's birthday (with raisins and dried cranberries) but they seem particularly appropriate for costume-celebrating Halloween. Note: do not buy the "melting candy" you see near the mold at the craft store; that stuff is straight-up junk, with partially hydrogenated oils and artificial colors and flavors.

Chocolate Bark Bites with Apricots and Roasted Pumpkin Seeds: featuring the colors and flavors of the season!

Homemade Almond Butter Cups or Peppermint Patties: Let's be honest, these are delicious any day of the year.

Halloween Accessories

Buy some holiday-themed mini-muffin papers and use them with your favorite wholesome muffin or cupcake recipe. I used our Pumpkin Chocolate Chip Muffins with these cute spider liners from Target:

How does your family eat healthfully around Halloween?

Witch Finger Cookies (The Healthiest Version in Town)

2011-10-23T17:15:00.000-04:00

Okay, so there are about a million blogposts about Witch's Finger cookies out there on the interwebs. Consider this contribution #1,000,001. What makes my version stand out is that it is made with whole wheat flour, almond flour (which adds calcium and protein, among other nutritious things), and has a bit less sugar than other recipes. Oh, and did I mention that mine doesn't call for red food coloring, which has been linked to everything from hyperactivity in children to allergies to cancer? In true FBS fashion, I try to capture the fun, yummy, spookiness of these cookies in a clean eating way.

I adapted from this recipe at Fabulous Foods.

Ingredients
yields about three dozen or more (depending on what size you make them)

1 cup butter, softened (preferably grass-fed and/or organic)
2/3 cup sugar or Sucanat
1 egg
1T vanilla
1 1/2c whole wheat pastry flour
1 1/4c almond flour*
1t baking powder
1t salt
raw sliced almonds
100% fruit spread (raspberry or strawberry or anything red)

*I like to use the flour from unblanched almonds; I think the little brown speckles just add to the witchy-skin feeling. But you can certainly use the kind from blanched nuts for a less mottled look.

Preheat oven to 325 degrees. Add the butter, sugar, egg, and vanilla to a large bowl and beat with a hand mixer. In another bowl, combine the flours, baking powder and salt. Then gradually add the dry ingredients to the wet, while beating. It will form a sticky dough. Chill the dough in the fridge for at least 30 minutes.

All by himself and no shell in the bowl!

Take out about a quarter of the dough; keep the rest in the fridge. Use a heaping teaspoon to roll into the shape of a finger bone (the cookies will spread, so make them skinnier than finger-size). Remember when you were little and you'd be playing with clay and making worms or snakes? That's what you need to do here. I make mine about six inches long.

Dip the sliced almond into a teensy bit of the jam, then press lightly onto the cookie dough to form a "fingernail."

Cookies are a family affair around here.

My son's version looks a little ingrown. Ick.

My fingernails (below) are in a bit better position. I also formed the fingers so they'd be a little thicker at the knuckle and used a sharp knife to make tiny slashes to add to the knuckle-like appearance. Place the cookies a couple of inches apart on a cookie sheet lined with parchment paper.

Bake for 18-22 minutes. (In the meantime, start making the next batch with dough from the refrigerator. If the dough is very sticky, put it back in the fridge for another few minutes so it'll be easier to work with.)

The cookies are ready when they are a pale golden brown. They will be quite delicate so be careful when removing them from the sheet to cool on racks.

I love when the almonds crack or break a bit. Makes them extra creepy!

Halloween Treats: Chocolate Bark Bites with Apricots and Roasted Pumpkin Seeds

2011-10-19T21:16:00.000-04:00

I know, I know: everyone wants to eat chocolate for Halloween. And that's not so bad--it can even be good--as long as you watch your portions and choose your ingredients wisely. I chose the elements of this chocolate bark based on the season (pumpkins aplenty!) and on the colors associated with the holiday (black and orange).

Pumpkin seeds, also known as pepitas, are one of the most nutritious seeds around. They are loaded with protein, fiber, and good fats, as well as minerals such as magnesium (during pregnancy, it helps build and repair your body's tissues) and manganese (which helps to build bone and cartilage). Pepitas add a fabulous crunch and nutty taste to this bark. Dried apricots not only lend gorgeous color and sweetness, they also provide beta carotene, vitamin C, and fiber.

By loading the bark up with nuts and dried fruit, we don't have to use too much chocolate; by making bite-size bark, we can help control our portions. These are the little things that will make Halloween less disastrous for your midsections, people. So don't scoff at me. Just make these.

Ingredients:

yields 12 pieces of bark

about 3.5 ounces of dark chocolate, at least 70% cocoa (preferably fair trade)
1/4c roasted pumpkin seeds*
1/4c chopped dried apricots

*You can use raw pumpkin seeds, but they are crunchier when roasted. I bought mine raw, then roasted them with a bit of coconut oil and a couple of pinches of salt. Here's another version of how to roast them from a fresh pumpkin.

Break the chocolate into small pieces and melt--either in a double boiler or in your microwave--until smooth and glossy.

Reserve a couple of teaspoons of the apricots for the top of the bark; add the rest into the melted chocolate.

Add the pumpkin seeds and stir.

Spoon mixture into a silicone mini-muffin pan; if you don't have one, just drop spoonfuls onto a cookie sheet topped with wax paper. Top each with a few chopped apricots, pressing down just a bit to ensure that they stick in the chocolate.

Chill in the fridge for a few minutes until the chocolate has hardened. Pop out of the mini-muffin pan and enjoy!

Happy (and healthy) Halloween!

Love our Chocolate Bark Grahams? Try them with chopped apricots and pumpkin seeds for another Halloween variation!

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