Keeping Fit During Winter!

Statistically children, women and men alike tend to gain weight during the late fall and winter season (on average 5 pounds). So how can we "curb" this weight gain?

Adults:

• Walk around the mall prior to it opening
• Work out on the stairs 
• Go to the library and "check-out" free exercise DVD's
• Remember: Stay extra motivated to keep your heart healthy!
  Cold winter temps cause blood vessels to constrict and thickens your blood, putting you at higher risk for a heart attack. Next time you feel your motivation waning, remind yourself that you are at extra risk during this cold season. Protect your ticker by maintaining your regular exercise routine and a healthy diet.
• Sign-up for online group exercise classes at www.pilatesanytime.com
• Keep an eye on calories consumed and calories "used" / "burned" with http://www.bodybugg.com/

Ideas with the Children:

• www.geocatching.com
• Flash light tag
• Dance
• Explore the great outdoors with
• Snow painting
• Snow shoeing
• Cross Country Ski
• Make animal foot prints
• Shoveling
• Sledding 
• Commit to a family exercise class
• On cold mornings "warm-up" with exercise
• Indoor roller skating (with the stroller) or ice skating

 

Healthy Snacking

 

I wanted to include this topic because "snacking" can completely sabotage a healthy diet, or snacks can be the foundation of health and well-being.

According to research, most children's obese weight gain is directly contributed to unhealthy snacking. A study from North Carolina University, concluded that children receive 600 calories from snacks. Considering a child between the years of 2-6 typically needs 1000 calories (or slightly above) in a given day, the 600 calorie marker is quite considerable. Yet, consuming small, nutritious snack-like meals in a given day may be a healthier approach to eating. Gradually eating over the course of the day may prevent over eating at meal time, produce a higher resting metabolic rate (meaning one would consume / use more calories at rest) and other positive factors.

However, "unhealthy snacking" is an extremely difficult hurtle to over-come due to the ubiquity of cheap, quick foods (quick to eat, therefore a quick reward). These foods are strategically placed at eye level by marketers for the viewing of our children. Furthermore, between school, homework, play dates, extra curricular activities it may feel like there is no time for healthy snacking. And when we do stop to eat it may be far too tempting to grab a packet of potato chips or opt for fast food drive thru. But in fact with a hectic schedule this is all the more reason to eat healthy.

Below are a few suggestions that may work for your family:

• Avoid snacking due to boredom, instead consider exercise as relief to boredom and a mood enhancer
• Avoid purchasing junk food and have an agreement with your partner, or other adult house-mates, that if they purchase junk food, it must be placed out of sight and consumed out of sight
• If you are given junk food get rid of it as quickly as you can; you may consider throwing-it-out or re-gifting it
• Prepare, prepare, prepare
• Allocate 2 hours per week and involve the entire family in terms of food preparation (meaning the weekly lay-out of what you will be eating -all ingredients taken into consideration)
• Shop as a family
• When shopping watch for what the supermarket has placed at eye level, ideally keep your child in a shopping cart
• Have rules in the supermarket, no purchasing of snacks that are not on the list, discuss this rule prior to going into the supermarket
• Bring a snack, beverage and reward toy(s) (like stickers) with you to the supermarket. If and when you feel a tantrum "bubbling" remind your child the rules (consistency is key) and provide them with a reward toy in place of the unhealthy food.
• Prepare snack food for the entire week
• Exclude hydrogenated fats, trans fats and a diet in which sugar intake exceeds 25% of our total caloric intake (American Medical Association) / 10% (World Health Organization)
• When following recipes consider reducing white sugar by 1/2 or 1/3rd
• When following a recipes consider replacing 1/4th of flour with ground flax seed
• Portion size is critical, a snack should be no larger than the size of the adult / child's own fist
• Make it fun!

Here are some yummy and healthy snack ideas for what the New York Times called our "Generation of Snackers."

The Quick and Easy Snacks for "Bellies" on the Go:

• Salsa and pita chips
• Graham crackers with cream cheese and cut-up strawberries
• Mixed yogurt, dehydrated fruit (strawberry) and cheerios
• Raisins
• "Smart Food" snacks
• "Odwalla" Bars
• Sesame Crackers
• Sunflower Crackers
• Watermelon is easy to use "cookie cutters" with
• Yogurt raisins
• Hummus snacks
• Apple and medium cheddar cheese
• Bananas and peanut / almond butter / sunflower butter
• "Ants on a Log"; celery (log) with peanut / almond / sunflower butter with raisins (ants)
• Hard boiled eggs
• Ice cream cones filled with fresh cut-up fruit

Start a Rewarding Career Today with Bella Bellies Teacher Training

Bella Bellies® Prenatal & Postpartum
Teacher Training Workshop 

 

  

Start a successful, rewarding career and join the Bella Bellies® professional fitness community, seen on LX NBC, Kiwi Magazine, Disney's Baby Zone and more . 

Our program is expanding throughout the United States and abroad to Australia, China and Europe.  

Sign-up today at www.bellabellies.com/schedule and receive the Bella Bellies® books, DVD's and notes/guides.

Description:  

This is a comprehensive workshop reviewing pre/postnatal exercise, health and well-being. 

The workshop is divided into 2 parts to separately discuss prenatal and postnatal topics.The Prenatal Workshop will review trademarked techniques for exercising throughout pregnancy. The workshop will also discuss prenatal exercises and the proper modifications to promote well-being. As well as, exercises to prepare for labor and motherhood. Participants will receive a Bella Bellies® DVD, Bella Bellies® Prenatal downloadable notes / guide and the "Prenatal Bella Bellies®" downloadable book.
The Postnatal Workshop will review trademarked techniques relative to exercising in the years following  childbirth. Topics include, but are not limited to, techniques for managing during the postpartum healing phase, exercises to reduce the postpartum belly bulge, step-by-step instructions for stroller exercises, step-by-step instructions on how to include newborns / infants / babies with pilates mat exercises, exercise and massage techniques for the baby, songs and verses for the baby to promote learning. Participants will receive the downloadable "Postnatal Bella Bellies Book" written by Bella Bellies®  owner Annie Martens and Registered Nurse Lorraine Wellington, downloadable Momilates®; Pilates for Mommies DVD and the downloadable Bella Bellies® Postnatal notes / guide.

When:  

Prenatal-April 29th-30th 9:00-3:00  

Postpartum-May 1-3rd, 9:00-3:00

If participants are not able to attend the workshop in it's entirety, they may collaborate with Bella Bellies on-line or via phone to make-up hours missed.

Where:
Movement Space Studios, 720 Monroe St. Studio 514 C, Hoboken, NJ. Free parking in back of building and accessible to light rail

Website:
http://www.bellabellies.com/schedule

Continuing Education Credits for:   

•  American College of Exercise 1.6 CEC 
• 30 Pilates Method Alliance  Hours

Also included: 

Free Business coaching and growth opportunity within the Bella Bellies® expanding company. Website presence including your name, website address and more at Bella Bellies® online directory.  Bella Bellies® brochures, website, business cards & baby onesies templates for purchase and jump start your business.    

Sign-up at www.bellabellies.com/schedule

More Presenters for Bella Bellies Teacher Training; Physical Therapist Niva Herzig and Doula / Massage Therapist Mollie Bollers

Do not miss out! Go to: www.bellabellies.com/schedule to sign-up today and start receiving your downloadable materials!  

The list of presenters for Bella Bellies Prenatal & Postnatal Teacher Training continues to grow!

I am honored to write we will be joined by the best Women's Health Care providers in N.Y.C. and North New Jersey who specialize in prenatal and postnatal well-being.

Joining the growing team of presenters are:

• Maternal Physical Therapist- Niva Herzig M.S. P.T.  
• Maternal Massage Therapist / Doula- Mollie Bollers
• Midwife- Vicki Hedley  
• Ob/Gyn- Dr. Michelle Aristizabal M.D.
• Maternal Psychiatrist, Dr. Linda Chuang M.D.
• Maternal & Pediatric Chiropractor, Dr. Laura Brayton D.C. 

About Physical Therapist & Owner of Core Dynamics Niva Herzig M.S.P.T:

Photo of Niva Herzig MS PT courtesy of www.coredynamicspt.com

"Niva Herzig, MS PT received her BS from George Washington University in 1996 and her MS PT from Thomas Jefferson University in 2003. Niva, originally from Israel, grew up in the suburbs of Philadelphia. She is fluent in Hebrew and English. Niva has written several articles related to pregnancy and also to pelvic floor muscle dysfunction. She also as been an assistant in several pelvic floor muscle dysfunction and pregnancy courses. She has received her biofeedback certification from the Biofeedback Institute of America (BCIA-PMDB). Niva has attended abundant courses and conferences on pelvic floor muscle dysfunction and is always eager to continue her education. She is a proud member of the Section on Women's Health of the American Physical Therapy Association, as well as other associations. In November 2007, she proudly opened the doors to Core Dynamics Physical Therapy; A Pelvic Floor Clinic.

Mission: To provide an environment where women and men of all ages can receive one on one hands on treatment, where they can be listened to and cared for according to their symptoms. A place where they learn to be more functional and return to their recreational activities."

-www.coredynamicspt.com

Read more about Niva Herzig at www.coredynamics.com

About Massage Therapist, Doula & Owner of Hoboken Women's Wellness Mollie Bollers:

Photo of Mollie Bollers courtesy of www.hobokenprenatal.com

"Mollie Bollers, founder of Hoboken Prenatal Massage, is a Certified Massage Therapist, Certified Infant Massage Instructor, and Doula.
Mollie fell in love with prenatal massage after the birth of her first daughter in 2004. Already a massage therapist at that point, she decided to devote her practice to pregnant women, new mothers and babies. "Something would well up inside me when I'd think about women receiving compassionate care during this vulnerable time. I wanted to create a safe place for women to take time to be present to the changes they were going through."

Besides the outstanding services and products she offers to local Hobokenites -and some who travel from as far as Connecticut to experience her sensitive nurturing touch, Mollie's dedication to pregnant women and infants can be seen through her numerous community and volunteer activities.

Through her partnership with the Hudson Perinatal Consortium, Mollie offers free pre and postnatal massage to low-income women in Jersey City, both in her private studio and on-site at clinics including Horizon Health Center.

Mollie also volunteers at Hoboken University Medical Center where she provides free chair massage to the nursing staff of the labor and delivery unit. Her thinking is that if the nurses are in good spirits they will be better able to provide caring, compassionate support for the laboring women on their floor.

Mollie completed her massage training and certification at the Institute for Therapeutic Massage In Pompton Lakes, NJ. She went on to study Prenatal Massage with Elaine Stillerman, author of Mother Massage, Massage During Pregnancy, and The Encyclopedia of Bodywork. Mollie received her infant Massage Training and Certification from Diana Moore, Founder of the International Loving Touch Foundation, an organization dedicated to fostering positive touch and parental love for infants and children around the world." -www.hobokenprenatal.com

Read more about Mollie Bollers at

www.hobokenprenatal.com  

 

More Presenters: Dr. Linda Chuang M.D. & Dr. Laura Brayton D.C. Presenting a Q & A Session at Bella Bellies Teacher Training Workshop

 

Do not miss out! Go to www.bellabellies.com/schedule to sign-up for the workshop!  
  

The list of presenters for Bella Bellies Prenatal & Postnatal Teacher Training continues to grow!

I am honored to write we will be joined by the best Women's Health Care providers in N.Y.C. and North New Jersey who specialize in prenatal and postnatal well-being. Joining the team of presenters are: Maternal Psychiatrist, Dr. Linda Chuang M.D. and Maternal & Pediatric Chiropractor, Dr. Laura Brayton D.C.

About Dr. Laura Brayton, from www.hobokenchiro.com:

Photo of Dr. Laura Brayton D.C. from / courtesy of www.hobokenchiro.com

"Dr. Laura Brayton is a graduate of the University of North Carolina at Chapel Hill with a Bachelor of Science in Biology in 1999. She furthered her education at New York Chiropractic College where she graduated with a Doctor of Chiropractic degree in 2003 and served her peers as Class President, Student Body President and President of the Student American Chiropractic Association.

 Dr. Brayton writes regularly on health-related topics and is a lecturer for SacredCircle which provides holistic education and support for Hoboken-area families. She also continues to stay up-to-date and current in her field with frequent post-graduate seminars in functional medicine, nutrition, allergy elimination, pediatrics, and maternity. In addition, Dr. Brayton is currently pursuing her Diplomate in Pediatrics and has received certifications in the Webster Technique (for breech presentation), Sound-Assisted Soft Tissue Mobilization (SASTM), and is an advanced level practitioner of Nambudripad’s Allergy Elimination Technique (NAET). Dr. Brayton is a BioEnergetic Practitioner utilizing Applied Kinesiology (manual muscle testing) to “eavesdrop” into the body and determine its current needs for health.

She is an active member of the Association of New Jersey Chiropractors, American Chiropractic Association, Hoboken Chamber of Commerce, and Past President of the Hoboken Rotary Club. She also raised over $3,000 for Team for Kids which is a charity focused on addressing childhood obesity by running the 2010 NYC Marathon. Dr. Brayton was chosen by New Jersey Family magazine as one of “NJ’s Favorite Kids’ Docs” in 2010."

About Dr. Linda Chuang, from hudsonpsych.com:  

Photo of Dr. Linda Chuang, M.D.
 from / courtesy of http://hudsonpsych.com

"Dr. Linda Chuang received her undergraduate degree from Columbia University and her medical degree from Cornell University Medical College in New York City. She completed her internal medicine and psychiatry residency at the New York University Medical Center where she was Chief Resident. She is both a diplomat of the American Board of Psychiatry and Neurology. She is also board certified in the sub-specialty of Psychosomatic Medicine. As a result of her training, she approaches patients from a holistic and comprehensive perspective that includes consideration of both biological and environmental contributions to patient's symptoms.  

Dr. Chuang has significant experience in general adult psychiatry and psychotherapy with expertise in women's mental health and in treating emotional stress in those with medical conditions. She provides consultations and evaluations in addition to treatment through individualized psychotherapy, psychopharmacology, or a combination of both. She is specialized in the treatment of women at all stages of the reproductive cycle experiencing mood and anxiety symptoms, including premenstrual dysphoria (PMDD), pregnancy and postpartum symptomatology, as well as menopause-related illness. She aims to provide the highest level of evidence based care while helping patients achieve a greater satisfaction in their lives.

Dr. Chuang is affiliated with NYU Medical Center where she has served as a faculty member teaching residents and medical students at the NYU School of Medicine."

Read more about Dr. Chuang at:  

http://hudsonpsych.com/chuang.html 

or http://hudsonpsych.com/postpartum.html

The History Of Bella Bellies

Today...

I have truly enjoyed working exclusively with the prenatal and postnatal clientele, and happily look forward to each day with them. Although, creating Bella Bellies was by no way "easy" -Bella Bellies is truly a labor of love.  Frequently people ask, 'what inspired me to create Bella Bellies?'...below is the answer.

The Past... 

Seven years ago, I walked away from a successful career in New York City, and thoughts of Physical Therapy School,  to embrace the growing prenatal and postnatal community of Hoboken, NJ. I was pregnant with my daughter at the time, but I had a vision.


Need for Support within the Fitness Community...

A  personal trainer who works exclusively with Mothers was a first for this area. Many and most people were UN-supportive and even confrontational with the business model of a fitness trainer who worked exclusively with Mothers, one person in particular calling it "professional suicide." Not only was the fitness community unsettled with the idea of a trainer such as myself, but so were some health care providers, who de-valued Bella Bellies with statements such as "you do not need that, just do what you did before pregnancy and include some crunches" (statement unsupported by research). -Yep true story, the words of an Ob/Gyn!

This lack of support and criticism  (including from the community I certified with) was absolutely the most difficult aspect of launching Bella Bellies. Furthermore, the research-based principles Bella Bellies supported were unsupported by the greater world of Pilates at this time, especially in the mommy and me context. Adding to this, the greater world of personal training did not honor low impact stroller exercises. Therefore, not only did I have to create my own line of exercises, but I also had to build my own brand, language for creating my own brand, flyers, business cards, brochures, seek out the proper professionals for publicity, the proper attorneys for intellectual property rights, establish new professional contacts and new references and referrals.


It was not easy and I had to do this all while respecting my growing family and providing my daughter with the love and support she deserved. But despite the physical toll I was enduring, I knew there was a need for this type of service. 

Creating a Successful Model...


With a lot of hard work, tears and sleepless nights that required returning emails while rocking a baby back to sleep, Bella Bellies rose above the criticism and was acknowledged by the Rachel Ray Show, Martha Stewart, American Baby, Kiwi Magazine, Tyra Banks Show, Good Morning America and so many more. .


Must not forget those who supported me...

I will always hold a special place in my heart for the few who supported me during this time. Mollie Bollers of Hoboken Women's Wellness and Julie Tupler of Diastasis Rehab, were absolutely my shoulder to lean on and continue to provide me with support. 


Creating a Model for Others...


Standing there drawing the "Blue Prints" for Bella Bellies new space, confirmed my belief that personal training services and the original slogan of exercise for "pregnancy, motherhood and beyond," was needed in this world. But what was further needed, and is the very foundation for creating this model,  is a teacher training who helps well-intentioned trainers, such as myself seven some years ago, create a successful prenatal and postnatal business without the pain and suffering of creating a small business from "scratch." Hence, my need to once again re-invent my business structure and reform Bella Bellies as the teacher training program for prenatal and postnatal exercise.


The Next Step...


Bella Bellies Teacher Training is by far the most comprehensive program which includes maternal care speakers such as well-respected Midwives, Ob/Gyn's, Pelvic Floor Physical Therapist, Maternal Chiropractors, Doulas, Massage Therapists, Nutritionists, etc. and is acknowledged for Continuing Education Credits by the American College of Exercise and Pilates Method Alliance. Also (and this is key) it includes the necessary "ingredients" for creating a small business of your own. This includes a downloadable Bella Bellies book with over 300 pages of exercises, the Prenatal Pilates DVD, 500+ pages of power point notes, personalized templates for business cards, personalized templates for postcards, Bella Bellies logo and more.  The program is instructed by myself (and soon) other trainers who have successfully started their own prenatal and postnatal business.

In conclusion...


I write all this to encourage you! You can do this! You can make a huge difference in the lives of not only the mothers you support and honor, but also their children and families. I want to help you create a legacy of love for generations to come.

Midwife Vicki Hedley and Ob/Gyn Michelle Aristizabal Presenting a Q & A Session at Upcoming Teacher Training

Bella Bellies® Prenatal and Postnatal
Teacher Training Workshop 

This is a comprehensive workshop reviewing pre/postnatal exercise, health and well-being! Do not miss out! Our last workshop sold out! Sign-up today!

Midwife Vicki Hedley:

Photo of Midwife Vicki Hedley

Photo from / courtesy of www.seventhmoonhomebirth.com

-"Vicki is a Certified Professional Midwife (CPM), through the North American Registry of Midwives (NARM) and a Certified Midwife (CM) through the American Midwifery Certification Board. She is licensed by the state of New Jersey to attend women and families at home, and by the state of New York to attend women in all birth locations. 

I (Vicki) graduated from the National College of Midwifery in Taos, New Mexico and have had training through an apprenticeship model as well as in various clinical settings. I started my midwifery journey as a birth and postpartum doula, doula trainer, and childbirth educator, and so bring to my clients the unique ability to support them in all aspects of pregnancy, labor, birth and the postpartum period. I have a great deal of personal experience with breastfeeding and parenting, having had five children of my own, all of whom were normally birthed and breastfed. The birth of a child is an amazing mixture of physical happenings, emotional ups and downs and spiritual and personal growth. It brings with it the realization that we are powerful and powerless at the same time; that we can be in control while surrendering; and that nothing else at that moment, hour, day or even days matters, only the intensity of the work we have to do to bring this precious life from us, to us. It is a true blessing and an honor to be present, and I feel privileged to be a part of the journey." -http://www.seventhmoonhomebirth.com 

Ob/Gyn, Michelle Aristizabal M.D. :

Photo of Dr. Aritizabal  from / courtesy of www.essexwomens.com

- "Michelle Aristizabal, M.D. received her medical degree from the University of Arizona,  College of Medicine. She completed her residency in Obstetrics and Gynecology at Saint Barnabas Medical Center in Livingston, NJ. Dr. Aristizabal is well trained in all areas of general Obstetrics and Gynecology including minimally invasive surgical procedures and adolescent gynecology. She also has special training in natural birth techniques and childbirth education. She believes in a natural birthing process and works with her patients to achieve the birthing experience they desire. She is also committed to improving the health of women worldwide and has provided care to women in Eastern Africa as part of medical mission trips. When not delivering babies, she is busy with her own two beautiful young children." -www.essexwomens.com

Is Interval Training for You? The effective basis of Bella Bellies'® Stroller Moves® Class

I stumbled upon interval training when I was competing in high school track and cross country competitions. It is not a surprise to me that interval training has shifted from the running / athletic realm to the current fitness industry. Interval training is a  fun, dynamic and effective fitness method to combine resistance training and cardiovascular training. There are so many benefits to interval training including (but not limited to):

• improves absorption of protein
• improves skeletal muscle health
• improve our bodies ability to utilize (or "burn") carbohydrates and fat (which is critical to losing "visceral fat" over the abdomen)
• increases our  metabolism and our ability to burn calories at rest
• reduces lactic acid waste in our blood stream, but still yields the positive health results
• improves cardiovascular functioning with the ability of the heart to pump blood and oxygen to the entire skeletal muscular body
• improves our cognitive ability
• and so much more!

When I designed and created the class "Stroller Moves" I knew interval training was beneficial when creating and implementing a program that sculpted a svelte body with a bella belly. And it worked! Stroller Moves classes are now being instructed through out the world including China, Switzerland and Australia and in the near future the Cleveland Clinic (one of the top ten labor and delivery hospitals in the United States). Woo hoo!

Stroller Moves Classes are designed based off of medical research. Stroller Moves includes 30 seconds-2 minutes of cardiovascular exercise alternated with 4.5 minutes of resistance training. The pace and offered variations are important to a  Mother's recovering cardiovascular system (recovering from hormonal changes and the blood volume decrease from pregnancy).  Furthermore, Stroller Moves approach to interval training is less impact on a mother's healing pelvic floor, resulting in less incidence of urinary incontinence, pelvic pain and pressure and so much more!

To see proper results from any interval training program you must incorporate it into your schedule at least 3 times per week. So get out there and find a Stroller Moves Class or find a Bella Bellies Instructor at: http://www.bellabellies.com/find-instructor

Bella Bellies® Prenatal & Postnatal
Teacher Training Workshop 

  

Our last workshop sold out! Sign-up today, limited space available!

Guest Speakers Include:

OB/GYN, Midwife, Maternal Physical Therapist, Maternal Chiropractor, Doula, Maternal Massage Therapist, Infant Massage Therapist and More! 

This is a comprehensive workshop reviewing pre/postnatal exercise, health and well-being.  

Description:  

The workshop is divided into 2 parts to
separately discuss prenatal and postnatal topics.

The Prenatal Workshop will review trademarked techniques for exercising throughout pregnancy to promote well-being, as well as exercises to prepare for labor and motherhood.  Participants will receive a DVD and downloadable book.  

The Postnatal Workshop will review Trademarked Topics relative to exercising in the years following childbirth. Topics include, but are not limited to techniques for managing during the postpartum healing phase, exercises to reduce the postpartum belly bulge, step-by-step instructions on how to exercise with the stroller, step-by-step instructions on how to include your baby with pilates mat exercises, exercise and massage techniques for the baby, songs and verses for the baby to promote learning.

For those participating, the 400 page "Bella Bellies Book" written by Bella Bellies®  owner Annie Martens and Registered Nurse Lorraine Wellington is provided. This book is downloadable.

When:  

Prenatal-October 1-2nd 9:00-3:00  

Postnatal-October 3-5th, 9:00-3:00

If participants are not able to attend the workshop in it's entirety, they may collaborate with Bella Bellies on-line or via phone to make-up hours missed.

Where:
Movement Space Studios, 720 Monroe St. Studio 514 C, Hoboken, NJ. Free parking in back of building and accessible to light rail

Website:
www.bellabellies.com

Continuing Education Credits for:   American College of Exercise 1.6 CEC and 30 Pilates Method Alliance  Hours

Also included: 

Business coaching and growth opportunity within the Bella Bellies® expanding company  

Sign-up online by clicking here!

Free Bella Bellies® Classes the First Week of October!

What:

Bella Bellies Prenatal Pilates & Stretch
Momilates; Pilates for Mommies
Stroller Moves Classes 

When: 

Prenatal October 1-2nd, Postnatal 3rd-5th

Time: 

9:15 AM 

Where: 

Movement Space at Monroe Center, 720 Monroe Street, Hoboken, NJ, 07030 

 
To Sign-Up: 
Email info@bellabellies.com

Lunch Box Ideas!

True story: Once while passing through my daughter's cafeteria, I noticed a group of silent children intensely huddled around a kindergarten boy who accepted a "triple dog dare" to eat the green beans (which clearly had been moved from a can to his tray). His face contorted with disgust as he finished his last bite, but with great relief raised his arms in victory. His audience applauded and simultaneously shared comments such as "that's disgusting," "how did he do it?," "ugh", and more along those lines. I watched in dismay, but shared a smile with a teacher observing the situation. I clearly wasn't going to make my daughter eat the green beans, but it was frustrating. A child's mood is greatly shaped by what she eats, and if children do not receive nutritious food, they won't be ready to learn.

This is a tricky matter. My daughter is at the age where it is common to trade healthy food for some combination of sugar and fat.

After some research, and trial and error, I developed some options that have worked well for my children. Peanut ingredients are excluded, given the risk of allergies in a large school environment.

Main Course Options:

Sweet Protein Sandwich: Almond butter (finely ground) or sunflower butter, honey and banana on your choice of bread. Use a cookie cutter to cut the sandwich into shapes.

Healthy Fat and Sweet Sandwich: Thinly sliced pear, avocado (mushed and spread like butter) on your choice of bread.

Sicilian Pizza: Toast an english muffin and top with a thickened paste of tomato sauce, Parmesan cheese, mozzarella, sweet potatoes (baby food) and any other yummy ingredient -you may consider melting the cheese. Fold the two halves of english muffins together to make a sandwich, cut into fourths or smaller.

Protein Veggie Wrap: Ground up veggie burgers with a dollop of hummus, dash of brown sugar, smidgen of ketchup and pinch of salt to taste. Spread mixture onto a roll-up (let your child taste and choose the roll-up; there are so many options!). Next roll the sandwich-up, cut into small portions and fasten with a fun tooth pick!
 
Yummy Bagel: Spread cream cheese and cut-up strawberries onto a bagel. Cut-up in small bit-sized pieces (fun toothpick optional)

Grilled Cheese: The jury is in, grilled cheese (provolone, low-fat cheese) is indeed still yummy when cold. I would recommend to make it tea-sandwich-like by cutting off the crusts; or try a grilled quesadilla.

Avocado and Cheese Roll-Up: I cannot take credit for this one! I found this recipe in Real Simple Magazine. Spread a small amount of pesto onto wrap bread, chop-up carrots, avocado and  cheddar cheese. I would recommend cutting this sandwich-up into small pieces and securing with a toothpick.

Dinner Left Overs: Use a Thermos (especially in fall and winter)! Our home made family favorites include mac 'n cheese, chicken soup, alphabet soup and baked ziti.

Cold Pasta Salad: Every child is different, go with your family favorite!

Sides:

Fruit kabobs

Zucchini and grapes (cut grape in half or fourths to help reduce a choking hazard) on a tooth pick (go figure!)

Zucchini bread, carrot raisin bread or pumpkin bread, with/without butter and cream cheese

Oatmeal cookies

Carrots and dipping such as hummus or ranch dressing.  Kids are a little-bit more receptive to slightly steamed carrots.

A personal favorite: Pro Bugs Smoothie by Lifeway Organic. There's a surprising amount of information in the scientific literature on the benefits of probiotics.  If you are curious, search for "Benefits of Probiotics" on scholar.google.com

Other Tips:

Tip 1: Paint the inside of your child's lunch box with chalk paint and write a message!

Tip 2: To prevent their lunch box from becoming too heavy, give them money to purchase a healthy beverage at school, or provide them with an empty canister to fill-up with water.

Tip 3: Provide your little-one with a wet paper towel of water and hand soap (stored in a zip bag) and dry napkin to wipe their hands down before eating, or alternatively throw in a pre-packaged wet wipe.

Tip 4: Bento boxes are a great idea to organize food, try out store.goodbyn.com

Tip 5: For organizing the food in lunch boxes you may also consider individual, silicon cupcake molds. These molds come in a variety of shapes, colors and sizes.

Tip 6: We adults tend to eat what are kids eat, so include portions for yourself and the adults in your family.

Tip 7: Remember to taste your food as you are creating it and add what you need for flavor. 

This is an ongoing effort for me and my family, if anyone has any advice, comments or tips to share than please email me at info@bellabellies.com!

Bella Bellies

Bella Bellies Fall 2012 Workshop

What:

Bella Bellies Prenatal & Postnatal Teacher Training 

When: 

Prenatal October 1-2nd, Postnatal 3rd-5th 

Where: 

Movement Space at Monroe Center, 720 Monroe Street, Hoboken, NJ, 07030 

Approval From: 

Pilates Method Alliance for 22 Continuing Education Credits 

American College of Exercise for 1.6 Continuing Education Credits 

To Sign-Up: Go to http://www.bellabellies.com/schedule 

Description:

This 2-part course includes a thorough outline of prenatal and postnatal physiology and anatomy that can be applied in one-on-one training, group exercise, or in a fitness assessment.  Instructors will also learn how to teach Bella Bellies Prenatal Pilates & Stretch®, Stroller Moves® (postnatal cardiovascular and strength-training exercises) and Momilates® (postnatal Pilates-based exercises).  Trademarked techniques for abdominal strengthening and incorporating baby found nowhere else are included.  Instructors are provided with the Bella Bellies Book®, covering over 300 pages of Momilates® and Stroller Moves® exercises, as well as a DVD.  At the conclusion of the workshop, instructors will earn Bella Bellies® Prenatal Certification, Postnatal, Stroller Moves®, and Momilates® certifications.  Q & A presentations will include a Midwife, a Physical Therapist, and Medical Doctor.  Those participating with children are welcome to bring their child/baby.

Stress Creates Belly Fat?

Many Mothers (and Fathers) complain of belly fat in the years after having children.

Below are some of the possible causes of a round belly:

• Fat accumulation due to poor diet and exercise 
• Tight musculature pulling your anatomical structure out of placement
• Weak musculature
• A diastasis rectus abdominus (read my blogs on "Diastasis Rectus" for more information)
• Disease 
• Stress 

Really- is stress one of the potential factors of belly fat? According to some health care providers the answer is "yes." There is a physiologic response to stress, one that is supported by an organ called the omentum.

"Omentum Definition: The omentum is a large fatty structure which literally hangs off the middle of your colon and drapes over the intestines inside the abdomen." -Steven Vasilev, M.D. from www.about.com

According to Dr. Oz, we have evolved to store fat in our bellies during times of stress with the help of the omentum. This fat allows our internal, vital organs quick access to energy. Supposedly stress hormones frequently trigger a need to eat and those same stress hormones cause fat to "stick" onto the vital organs within our abdomen. This tough, thick fat has a physiology of it's own and produces it's own proteins and hormones, which creates havoc in the body. Included in those negative side effects are an increase in LDL cholesterol, unhealthy triglyceride levels, high blood sugar, blood pressure, insulin resistance and widespread inflammation. All are instigators of many diseases -- including dementia, cancer, heart disease, and diabetes.

This is why it is so important to manage belly fat and strive for a Bella Belly (hence my business name)! Managing your health with stress management techniques, proper diet and exercise is essential to overall well-being. Read the blog below on techniques for managing stress. For more information sign-up for a "Get Your Belly Back" Assessment.

Simple Stress Management Techniques for Adults & Children

Managing stress / stress loads is a challenge for all of us - especially with so many variables in life which are outside our control.  As parents, it is easy to absorb our children's stress. On some level, we can all relate to the disappointment of ice cream tipping-over or the fear of  "monsters underneath the bed", and of course there may be more serious stressors such as changing relationships.  It is common knowledge that routines - e.g. healthy diet, exercise, listening, clear guidelines, touch / hugs - help manage and prevent stress. But what about other coping measures? When our little ones are stressed, we as parents will feel it, too, and having a few tricks up our sleeves may be valuable.


1) Bubbles

 Breathe. One of the common side effects of stress is shortness in breathing.

Adults: Imagine breathing low and deep, such that the chest remains relaxed and the belly expands as you take air in. Wring the lungs empty as you exhale. Ideally inhale for 5 counts and exhale for 5 counts. Repeat.

Teaching children? Try Bubbles. It's summer time, grab those bubble and take your little-one to the park. Stormy weather? Take time in the bath or shower. Show your little-one how many more bubbles (s)he will make if they breathe into their belly verses their chest. Also, show your little-one how many more bubbles (s)he will make if they slowly and deeply exhale.

Ideas on mixing it up a little bit?

• Food dye. Drop a smidgen of food dye into your bubbles (careful it will stain).
• Blow bubbles with a straw into a bath tub or bin of water.
• Make "Sock Bubbles" by cutting off the bottom of a water bottle, sliding a sock over the bottom of  the water bottle and securing the sock with a rubber band or duct tape. Dip the sock into a bubble solution and blow air through the top of the water bottle.

2) Stress Balls

Often times in stressful situations people seek comfort with tactical sensory objects, hence the reason people make a fist with their hands.

For adults something as easy as wrapping our hands around a tissue in our pocket helps.

Teaching children? Try Stress Balls. Below are instructions for a fun and inexpensive "Do-It-Yourself" arts 'n crafts.

You will need a water bottle, balloon (s), flour and a permanent marker

• Fill your water bottle up with flour
• Wrap your balloon around the head of the balloon
• Pour the flour from the water bottle into the balloon
• Tie the balloon
• Have your little-one draw various emotional faces onto the balloon (angry face, frustrated face, etc.)
• When your little one is encountering stress, tell them to go grab the appropriate stress ball(s) and squeeze.

3)  Board Games to promote "Stopping, Counting to 10 and Thinking"

Why Does It Work? Short of going into the science of it all -It shifts our thinking / energy away from the emotional center of the brain and into the logical center of the brain.

Adults, does the simple 1-10 not work for you? Try a different language or create a list of 10 words you can memorize.

Teaching children? There is a brilliant board game called "Stop, Relax and Think," distributed by Child's Work / Child's Play. It is marketed to "impulsive children" however I think it is a fun, reflective activity for all children (and possibly some of us adults). 

Cravings; What (if anything) do they mean?

Submitted by Certified Pre & Postnatal Bella Bellies Instructor, Eun Young Kim; www.gaiafit.com

Ask anyone you meet on a random day what food(s) do they normally crave and most will have one or two things that pop up in their mind. The most common ones I have heard? Chocolate, wine, caffeine, salty chips…..And if you are pregnant? Deli meats, donuts, fries (and occasionally the pickles!) … the list does not sound very positive in healthy eating terms, does it? But why is it that most of us “crave” foods that are calorie dense and / or not nutritionally rich? Or do we actually unknowingly “crave” healthy foods too, but we just don’t think or talk about it in terms of cravings? Is that baby growing inside when pregnant really making you crave those bagels (and doughier the better it seems, right?!) or is it a kind of wishful thinking that allows us to somewhat rid our guilt of consuming foods that would normally not form a part of our daily diet…?  

What about all the non-food cravings? Nurturing friendships, a fulfilling career, spiritual belonging… Case in point: I asked my husband what he is craving today and his answer was: patience (especially with our children). I find this topic of cravings hugely fascinating – it’s seemingly a shallow subject but has so many different layers to it.

So, let’s talk about the food cravings first.
The thing to note here is that food cravings don’t just relate to taste (sweet, salty…), but also to texture (crunchy, creamy) as well as density it seems (bulky vs. light (as in almost fluffy)).And in discussing this very topic with a fellow health coach (owner of The Healing Dish) I was guided to a small piece of research linking moods to cravings:

"Researchers have found out that our moods can dictate what we eat," says JR, a medical doctor and recovering food addict. According to research, here is a list of food cravings and the moods they address:

If you crave:	You may be feeling:
Meat, hard and crunchy foods	Angry
Sugars	Depressed
Soft, sweet foods like ice cream	Anxious
Salty foods	Stressed
Bulky, filling foods (crackers, pasta)	Lonely, sexually frustrated
Anything and everything	Jealous

So, I myself first and foremost crave something crunchy every day. I also crave something creamy and soft once a day (usually mid-afternoon or early evening) and I want to finish off my lunches and dinners with a sweet note (nothing huge, but a tiny piece of dark chocolate will fill the gap for me). In thinking through this subject, I realized that I actually crave a lot more than I thought I did. So, what does that make me? Am I angry (craving crunchy foods), anxious (soft foods) and jealous (as I seem to crave multiple things)?!?! If I am honest with myself, I think most of these cravings are not actually physical needs, but rather psychological – perhaps I have been “eating my emotions” without being fully aware of it. It’s a bit of a vicious cycle – I think about all the tasks that need doing in the day or if my stress levels are up, I crave something crunchy it seems; then having consumed a lot of crunchy food, my body naturally seeks to balance that out by calling for something creamy and soft. As for the something sweet? Well, given that it is usually chocolate I crave, perhaps it is the mood boosting chemical serotonin in the chocolate that makes me feel relaxed and satisfied after consuming it? Whatever it may be, I know that food alone does not satisfy those cravings (not in the longer term anyway) and I take comfort in me knowing what my cravings are, when I tend to have those cravings and most importantly, am putting my energy more into finding nourishing options to fulfill those cravings (current obsessions: crunchy shredded cabbage, avocados, sweet potatoes and dates).

The non-food kind of craving warrants equal if not more attention in my mind (and just to be clear, craving (i.e. wanting to eat) non-food items, such as chalk, dirt or clay is a whole different matter and should be consulted with your healthcare provider). Even as not a particularly emotional or tactile person, I crave warmth (coming from another human being that is and not the burning fire) and companionship (especially when eating!), sunshine and well hydrated skin. You could argue that these are just my “wants” and not “cravings” but what really is the difference, if any? It’s just perhaps easier to fulfill our food cravings because we can go out and get whatever it is that we happen to crave. And we are perhaps more conscious of it because if those cravings lead you to consume a lot of empty calories, it shows up pretty fast in our waistline. However, non-food cravings are inextricably linked to our food cravings (just look at the research table above!). If left unfulfilled, they will create a void, which many of us will seek to replace with specific food items – the age old problem of not treating the cause but the symptoms.

So, what does this all mean…? Well, I accept that I have certain food cravings. I try to understand when (time of the day, month, year) those craving occur and “be prepared” with healthy, more ‘natural food’ options, allowing myself to be in tune with my own body. I also try and spend a little time periodically re-assessing different aspects of my life to prevent emotional eating (and trust me, I am one of those people who eat when confused, anxious or depressed rather than losing appetite). I am making more conscious effort to be more spontaneous, spend more time actually playing with my children and interacting with my spouse and mindfully drinking more water (because what we think are food cravings are also very often our bodies’ cries for water). I encourage you to spend a little time to perhaps identify and understand your own food, emotional and physical cravings. If you feel at the end of the exercise you are ideally balanced, then great! If not, think of small steps you could take to fill the voids that you see, come up with some healthier alternatives to the chocolate, caffeine, wine, donuts; try listening to calming music or indulge in a soaking bath instead; laugh out loud; make exercise an integral part of your daily routine; eat at least one meal a day around the table as a family…whatever you feel works best for you.

As always, experiment and have fun! 

Eun Young is now instructing Bella Bellies Pre & Postnatal Classes in the Hoboken Community, go to www.meetup.com/bellabellies to see her schedule.