Day 153: Take care of your GIRLS!
Fem365: Fitness. Food. Femininity.
Happy Friday to you… And happy June! I have a question for you:
When was the last time you did a breast self-exam? Do you EVER do breast self-exams?
I’ll admit it… Until recently, I always forgot… It just wasn’t something on the forefront of my mind. But many health experts recommend a monthly breast self-exam starting at age 20 to help you learn how your breasts normally look and feel. This will help you detect a lump if — heaven forbid — you were to develop breast cancer.
Here’s a quick review of the technique for a breast self-exam:
- Try to complete your breast self-exam around the same time of each month since your cycle can affect the feel of your breasts.
- Lying on your back is the most efective way to feel your breast tissue.
- Apply three levels of pressure (light, medium, then firm) with the pads of your fingers. Complete overlapping, dime-sized, circular motions to both breasts AND YOUR UNDERARMS.
- If you feel a lump, get it checked out — even if you’re young and/or have no family history of cancer.
While we’re talking about female-specific preventive health and wellness, take a look at this article about the (possible) link between constrictive underwire bras and breast cancer… Now, I’m not going to burn my bras, but this is definitely something interesting to consider…
How do you remember to do your monthly breast self-exam? Any tips? Please comment!
Day 152: Rhubarb-Pecan Scones (Grain-Free, Dairy-Free)
Fem365: Fitness. Food. Femininity.
First — click here to read a quick bit on Oprah.com, “Women’s Reflections on the 40th Anniversary of Title IX.” It is hard for me to imagine the days when women weren’t entitled to equality in sports. When interviewing women for my next book project (about fitness for aging women), I heard several stories about the days before female students were allowed to participate in athletics. The women I interviewed thought that being shunned from sports gave them a disadvantage in terms of health and fitness later in life. Thank goodness for Title IX… Thank goodness for change!
Now onto FOOD. Do you like rhubarb? I think it’s a highly underutilized vegetable. I love the taste — the tart flavor is difficult to describe, yet unmistakably Spring-like. Rhubarb is typically paired with strawberries. But why not try it on it’s own, in a scone? These are great with honey, and — back to the classic strawberry-rhubarb combo — they would also make a great base for strawberry shortcake.
Rhubarb-Pecan Scones
- Heaping ½ cup pecans
- ½ cup coconut flour
- 1 Tbsp brown sugar
- ½ tsp sea salt
- 1 tsp baking powder
- ¼ cup coconut oil — room temp and solid — do NOT liquify
- 2 Tbsp maple syrup
- 1/3 cup nondairy milk (I use unsweetened vanilla almond milk)
- 1 large stalk of rhubarb, sliced
- Turbinado sugar to sprinkle on the top (optional)
Preheat oven to 350 F/170 C.
Process pecans in food processor until very finely ground. Add coconut flour, brown sugar, sea salt, and baking powder. Process until incorporated.
Add coconut oil in pieces, and then pulse until the mixture is sand-like in texture.
Add maple syrup and nondairy milk. Process until a mass of dough forms. Add rhubarb slices, and pulse until combined (you may need to scrape the sides once or twice).
Turn dough onto parchment-lined or lightly greased (with coconut oil) baking pan. The dough will be crumbly, and won’t seem like it’s going to hold together, but IT WILL! Use your hands to pat and form the dough into a disc, about 1 to 1.5 inches high and approximately 8 inches in diameter. Cut disc into 8 wedges. CAREFULLY separate wedges slightly (pull them outward using a small spatula). If using turbinado sugar for the tops, sprinkle it on now.
Bake for 18-20 minutes until lightly golden on the top.
Day 151: Grain-Free Tabouleh Salad
Fem365: Fitness. Food. Femininity.
“Tabouleh” (I’ve also seen it spelled Taboulleh and Tabouli) is a traditional Lebanese food I adore. It is normally made with wheat bulgar. When I became a gluten-free eater, I replaced the wheat bulgar with quinoa. Now that I’m a grain free eater, I use cauliflower “rice” as the base.
Grain-Free Tabouleh Salad
- 1 medium head cauliflower processed into “rice” in the food processor… You may have to do this in 3-4 batches depending on the size of your food processor
- 2 tsp kosher flake salt
- 1/4 cup freshly-squeezed lemon juice (about 1 large lemon)
- 1/3 cup olive oil
- 1 large clove garlic, minced
- Fresh herbs: mint, dill, and flat leaf parsley (a heaping 1/2 cup OR MORE of loosely packed chopped herbs… The more the better!)
- Cherry or grape tomatoes, halved or quartered (I used 7 grape tomatoes, quartered)
Cook cauliflower “rice” in the microwave for 3 min and then place in strainer/colander. Sprinkle salt on top and let sit for 30 min. Note: This is the basic cauliflower “rice” recipe per the Paleo Parents’ fantastic Eat Like a Dinosaur cookbook!
Transfer cauliflower “rice” to a large mixing bowl. Add remaining ingredients (lemon juice, olive oil, garlic, fresh herbs, and tomatoes) and mix gently.
Refrigerate for at least 4 hours to allow flavors to mingle. Serve chilled. Add additional salt and freshly ground black pepper, if desired. Great alongside shish-kebabs!
Note: I submitted this recipe to Ricki’s Wellness Weekend at dietdessertndogs.com!
Day 150: Perinatal wrap up + post-baby weight loss tips
Fem365: Fitness. Food. Femininity.
In case you missed my weekly perinatal fitness series, here are the posts!
- Pre-pregnancy fitness and video
- First trimester fitness and video
- Second trimester fitness and video
- Third trimester fitness
- Postpartum fitness
One of the hardest things about shaking the extra baby weight is the lack of time and energy to put thought into yourself. When I was a new mama, I was overwhelmed with adjusting to life with a newborn and I was consumed with the many facets of motherhood, so I wasn’t able to put a lot of thought/effort into self-care and reverting to my pre-pregnancy weight.
I know that’s the case for many other new mamas. Add a major life adjustment (the baby) + lack of sleep + lack of time for self-care + casseroles and desserts from well-meaning family and friends and what do you get??? A recipe for extra “insulation” that you may not want or need!
Go easy on yourself. You just had a baby… You deserve time to rest, relax, and focus on what’s really important — the new addition to your family. When you are mentally ready, and when your healthcare provider has given you the green light for exercise, I recommend gentle core strengthening exercises such as those described in last week’s postpartum post, as well as walking. Babies LOVE walks, especially when they get to cozy up next to mama. I used a Moby Wrap until my son was 4-5 months old, and both of us loved it. Carrying the extra weight (of your baby) amps up the intensity of any workout, whether it’s a walk or even cleaning the house… So think of your baby as built-in resistance training.
Then there’s the food issue — a VERY important (possibly the most important?) thing for you to monitor when it comes to losing the “baby weight.”
Of course you need to be eating enough good, quality food to sustain a rich supply of breastmilk, and you will be HUNGRY. Like a wolf. (I was!!!) I encourage you to stock your kitchen, your bedroom, and the nursery with healthy snacks that you can reach for at any time during the day or night. Make sure they are easy to access and prepared ahead of time. When Aunt Lori’s cookies are staring at you during your 2AM feeding, you are going to reach for them rather than a carrot hidden in the back of your veggie bin that still needs to be peeled and cut.
So here’s what to do: Freeze Aunt Lori’s cookies (making THEM a bit harder to access). Or give them away. During the day — when you have a few spare minutes — wash/peel/chop/clean and prepare fresh veggies and fruit, hardboiled eggs, and a few fun dips (such as hummus, salsa mixed with tahini, or guacamole with lots of lime in it). Put these items at eye-level in the very front of your fridge. Make a big batch of trail mix or granola and package it in individual re-usable containers. This helps with portion control! Place these little bundles of energy and satisfaction in your bedroom and/or the nursery.
For lunch and/or dinner, take a tip from new mom Amy Green (author of Simply Sugar and Gluten Free) and prepare salad ingredients ahead of time… Enough to last you for a couple of meals. Just grab a handful of pre-cleaned this, a sprinkle of pre-cut that, top with a protein, and you’re ready to go. Click here to read Amy’s recent blog post about her “at home salad bar” and her postpartum weight loss journey to-date.
Of course you’ll need some dressing to go on those salads! Click here for a few of my favorites: Smoky Orange Vinaigrette, Better Balsamic, and Creamy Salsa. Of course they’re all gluten free and dairy free… You don’t even need to wonder, with me! 
Day 149: Fresh and Healthy Paleo Wrap Ideas
Fem365: Fitness. Food. Femininity.
I hope everyone who honors Memorial Day is enjoying their three day weekend!
As spring (slowly) makes way for summer and the sun shows its BEAUTIFUL face brighter and longer, it’s SO MUCH EASIER to eat grain-free. Salads and grain-free wraps make for an appetizing (and easy) lunch. Have you tried swapping out tortillas/bread for leaves? If not, you MUST. It just feels good. I always feel light and energetic after eating a lettuce or cabbage wrap.
Here are some ideas for Paleo-friendly wraps. Sorry, I don’t have pictures! Above is actually a picture of my Paleo Baja Fish Tacos. You’ll just have to use your imagination for imagery of the wrap suggestions below. I have made them all, and they’re ALL fantastic. Note: I use avocado in all three of the recipe ideas. If you don’t like avocado, feel free to omit or substitute mayo for the creamy goodness that avocado provides.
Paleo-Friendly Wrap Ideas
For all suggestions, use 1-2 large leaves of cabbage or lettuce PER wrap.
Sausage-Apple-Herb
Into each lettuce or cabbage wrap, place 3-4 apple slices (thinly cut), 2-3 big ol’ avocado slices, 4-5 fresh basil leaves, and a grilled chicken sausage (cut in half lengthwise). Savor.
BLT + Avo
Into each lettuce or cabbage wrap, place 2-4 slices of crisply cooked bacon, 2-3 big ol’ avocado slices, and 2-3 slices of tomato. Sprinkle with a bit of kosher flake salt and ground black pepper if desired. Devour.
Veggie
Into each lettuce or cabbage wrap, place a handful of alfalfa (or broccoli or radish or onion) sprouts, a sliced pickle, 2-3 big ol’ avocado slices, a squeeze of mustard, a small handful of shredded carrots, and a sprinkling of toasted sunflower seeds. Enjoy.
