(It also imparts practical knowledge, like how to navigate a wine list.) In my humble opinion, it’s a must-read for anyone wanting to learn the basics about wine, in a totally fresh, approachable way. Olivier and I chatted recently about his new book, some of his favorite under-appreciated wine regions, and his most memorable bottle of wine.

Your new book INTO WINE tells the (fantastic) story of how you started O Chateau over 10 years ago, by hosting wine tastings in your parent’s apartment. What prompted you to try such a crazy idea?

I’m a big fan of graduation speeches (America at its very best!). Steve Jobs gave one a few years ago where he shared that “you can only connect the dots backwards”. I find that to be very true. In my case, two things truly motivated me to start O Chateau: turning my back to corporate life and not making the world any uglier. I was broke but full of ideas: some good ones, mostly bad ones to be fair!

When did your passion for wine begin?

I’ll always remember that afternoon I spent in Alsace with one of France’s greatest vignerons: it truly shook my world. It made me realize that when you truly embrace it, the culture of wine takes you far beyond wine. In a way, he showed me that my brain cells and my taste buds could be equally stimulated by wine.

Today, O Chateau teaches wine classes to people from around the world. Do you find that people in general are intimidated by wine? If so, why?

Wine offers an incredible, and ever-growing diversity, that is just overwhelming to many. But with wine becoming more of a central element of social life throughout the world, lots of people gained interest (or felt the necessity not to sound stupid): so they read, attended classes, traveled to wine regions. I’ll tell you this: I have seen over the past ten years the level of wine knowledge go up tremendously, especially in the US. More and more wine drinkers have a better sense of what they like and dislike. More and more people have the basics of wine figured out. And that’s great! So of course, we keep initiating beginners and I love doing that, but I also love to show those with a little bit more experience not only what’s fun and delicious about wine but also what’s beautiful and genuinely eye-opening about it. That’s what this new book is about.

You believe in making wine more approachable and fun for people. What are some simple tips you offer to clients wanting to learn the basics of wine? (Drinking it is obviously a start!)

I’ll give you 5:

Tip #1: Relax. It’s just wine!

Tip #2: Relax some more. Really, it’s fine!!

Tip #3: It doesn’t matter! There is no right and wrong in wine: it’s all about pleasure!

Tip #4: Trust your own taste. It’s just as good (and as bad) as anybody else’s. Seriously.

Tip #5. Get drinking!!

(I know, I’m stressful like that!)

You’ve been working on this book for many years. Anything you’re especially proud of about the book?

The one thing I’m truly happy about is how easy INTO WINE is to read. I worked a lot on that aspect: keeping the book both informative and fun, keeping it flowing… Another truly great thing is in the appendix: a list of recommended wineries, worldwide. That was very time-consuming to put together, but I think it’s truly helpful for the person who owns that book.

I was interested to read in the book about the importance of soil–not only for grape-growing, but for all of life! Can you tell my readers the meaning of the word “terroir” and why it’s so important to wine?

I truly believe that there is no understanding wine if you don’t understand the notion of terroir. Terroir is that sense of place: that thing that makes a Merlot from Bordeaux taste different from a Merlot form Napa for instance. Terroir is that unique combination of local soil, climate and know-hows that will make that very grape and therefore the wine made from it taste absolutely unique. When you grasp that, you realize that terroir wines are not only the healthiest and the most delicious ones out there, they are also the only ones that are worth the money!

Biodynamic wines are a hot topic right now, and one you address in your book. Why are they important?

Well, my interest for biodynamic wines simply came from drinking wine. The more wines I tried, the more I realized that throughout the world, the most vibrant wines, the most pure ones were always biodynamic. So I decided to explore, to try and understand why. INTO WINE is about sharing what I’ve learned along the way, not only about wine, but from it too.

Aside from running a successful wine school and wine bar, you also write books and appear on TV! What do you love most about your job(s)?

Four words: free wine, no boss!

What are some of your favorite under-the-radar wine regions?

Hmm… in France, lots of tremendous things happening in Jura and Savoie. In the rest of the world, I’m particularly interested in what’s going on in Baja california, Portugal and central Europe.

What’s the most memorable wine you’ve ever tried?

It would be between a 1882 Port I had a few years back and a bottle of Chateaneuf-du-Pape that tastes nothing like a Chateauneuf-du-Pape (it’s called Pignan) that I had at my wedding. That day, it really had the taste of happiness!

What’s the one piece of advice you would give someone wanting to take a risk and launch their own business?

If you’re prepared to work really hard and if your significant other is cool with it, then go for it. What’s the worth thing than could happen?

What are you drinking tonight?

Water. Pushed it a bit last night!!

Drop the shelled peas into the pot of boiling water for just a few minutes until they are tender-crisp and bright green, drain, then plunge them into the ice water. (That will stop them from becoming mushy!) Now you’re ready to prepare either of the recipes below – crostini with fresh ricotta and an easy pea-mint pesto or a light salad with peas, mint, arugula, ricotta salata and pine nuts. Enjoy!

I carried a bag full of vegetables and tulips (as though it were the most natural thing in the world!) and tried to pretend like I knew what I was doing. And you know what? It ended up being a blast! I turned off my inner critic and told myself: “It’s a gorgeous day! You’re in NYC! Enjoy the moment!” And I did.

I recently turned 33, and it’s been revolutionary. For the first time in my life, I’m starting to really like being me. The real, live, messy version of me – not some idealized self who always has something witty to say, who eats healthy all the time and runs marathons and does yoga every morning and who’s always in a good mood. (I should also share that the “perfect” alter-ego Anna writes cookbooks and lives in a spacious loft with a big kitchen and has 2.5 adorable, perfectly behaved children. HA!) Instead of measuring myself against this ridiculous ideal, I’m learning to love the real me – who’s shy deep down, who’s a total carb addict, and who is lucky to fit in a run once a week. I’m learning to accept the fact that I haven’t written a cookbook (though it’s still a dream!), I have a postage stamp-sized kitchen, and I don’t have kids yet (and frankly I’m kind of terrified by the thought!). BUT I do have an amazing husband, two adorable cats, a cozy fifth-floor walkup apartment that’s perfect for us, the best friends I could hope for, and work that I love. I feel remarkably blessed, and I’ve decided to focus on being thankful for what I have, rather than wishing for what I don’t.

I’ve been mulling over the subject of identity for awhile now. It’s amazing how our identity is so often wrapped up in doing rather than being. I’m reminded of this daily with that ever-popular question, “What do you do?” For the longest time I felt really insecure whenever that question was posed. “Um…I write, and I cook,” I would say. A blank stare would usually follow, as I scrambled to try and validate my life’s work – and, in my mind, my own worth. I’d secretly wish I had something concrete to tell them: “Oh, I’m an editor at so-and-so magazine,” or “I’m a cookbook author.” Trying to describe something as nebulous as a freelance career made me feel incredibly inadequate.

Brandon loves to tell a story from when we were first dating. We were on a jog, and were talking about the whole myth of perfectionism. He shared with me how he sometimes felt that unless he was perfect, he wouldn’t be loved. I told him point-blank, “Well I don’t want perfect – perfect is boring.” I’m amazed that I had that wisdom five years ago! I feel like over the past few years we’ve switched places: he’s become more secure in his identity and I’ve fallen into the snares of perfection-seeking. Running after this lie has not only exhausted me, but it’s robbed me of so much joy.

Being a part of the blogging world has been both inspirational and dangerous. Looking at beautiful photos and reading stories of others’ lives can certainly be inspiring, but the version of reality portrayed is usually pretty idealized. It’s easy to feel inadequate when scrolling through picture after perfectly edited picture. There have been many times I’ve looked at other food blogs and have gotten so discouraged about my own. There’s always someone that’s a better cook, a better writer, or a better photographer (or all three!). But then I step back and ask myself: “Why are you doing this? Is it because you love it, or are you looking for validation and recognition?” I’ve realized that the moment I start blogging (or writing or cooking) for any other purpose beyond the sheer joy it brings me – and hopefully brings to others – it ceases to have meaning. I started The Yellow Table to share my passion for simple, healthy cooking, and to celebrate the community created around the table. When I return to the roots of my message – and reflect on its greater purpose – my joy floods back and I can’t wait to write another post.

All this said, I want to share with you a few decisions I am intentionally making going forward – ones that I believe will make my life more joyful and fruitful, and hopefully yours as well!

*I am done comparing myself to others. I am unique exactly as God created me, and I will celebrate who I am, as well as the gifts and talents of others.

*I am done striving for a standard of “perfection” that doesn’t actually exist. I will focus my energy on being thankful for what I have, rather than being jealous of what others have.

*I am done berating myself for not being a better wife, friend, sister, daughter, writer, blogger, cook, (the list could go on…). I will extend grace to myself, and in doing so, will better be able to extend grace to others.

*I am done feeling guilty for all the things I “should have done” or “should be doing.” I will leave the past in the past, and focus on living today to the fullest. My identity is not in what I do, but rather in who I am becoming.

*I am done living in fear – fear of disappointing others, fear of failure, fear of rejection. I will live in the freedom I’ve been given.

*I am done acting out of obligation. I will follow my heart and pursue my calling with joy!

I just want to close this post by saying that you, my friend, are so unique. No one else in the world has your incredible combination of life experience, personality traits, relationships, and dreams. You have a story unlike anyone else’s, and nothing – and no one – can take that away. Though it’s easy to compare yourself with others (and goodness knows I’ve spent most of my life doing it), this habit is deadly. Because no matter how beautiful, talented, smart, or successful you are, there’s always going to be someone more (fill-in-the-blank) than you. And guess what? Who cares?!?! The greatest gift you can offer to the world is being exactly who God made you to be. Authenticity is a trait that’s in short supply these days. So pursue your dreams, know your gifts, and seek to use them to make a difference in the world. Love deeply and give freely. And most of all be yourself – your real self. Because perfect is boring.

Tender and sweet, covered by a protective pod, these bright green peas take a bit of work to prepare, but they’re worth every minute. English peas and mint are a natural pair, and I love combining them whenever possible. I’ve already shared a few pea-and-mint ideas on the blog, like Spring Pea Risotto and Halibut with Pea-Fava Puree. But in the next few posts, I’ll give you a few more of my favorite pea-mint combos, such as my new favorite: Pea and Pancetta Pasta.

A lighter take on carbonara, this penne dish is ultra-simple to make. Saute some pancetta, shallots, and garlic, boil some pasta (you’ll add in the peas during the last few minutes of cooking), then toss the hot pasta and peas with the pancetta, shallots, a bit of pasta water, and some Parmesan beaten with an egg. Toss it all together until creamy and season with chopped fresh mint and cracked pepper. Try this once and you’ll be hooked. Enjoy!

You’ve got an amazing career – especially for someone so young!! You cook, you write, you produce cool foodie documentaries…do you have any other secret talents that nobody knows about? Kazoo player, tap-dancer…?

Thank you! There was a moment in middle or high school, I can’t quite remember, when I dabbled briefly with a harmonica. That’s as close to a kazoo as I’ve ever come.

OK, more seriously, how did you first get into cooking? Did you go to culinary school, or are you self-taught?

It’s hard to answer this question because I don’t ever remember not cooking. As far back as my memories serve, I have always been in or very near a kitchen and forever obsessed with food and the stories about where dishes come from. I learned to cook almost completely from watching early food television shows like Great Chefs of the World on the Discovery Channel and reruns of Julia Child and The Frugal Gourmet on PBS. I have also devoured cookbooks and food magazines ever since I learned to read. In fact, my mother would send me my July and August issues of Saveur, Food & Wine, Bon Appétit and the late, great Gourmet at summer camp.

Do you consider yourself more of a cook or a writer? Which one was your first career ambition, or have you always done both?

I cooked before I could write, but writing about food has made cooking feel even more special and connected to a larger world. I cannot imagine life without doing both and I don’t think I could do one without the other. They’re incredibly compatible dance partners.

You recently co-authored a cookbook with Gwyneth Paltrow. How did you all meet, and what’s it like working with her?

I met Gwyneth when I was working on the companion cookbook to Spain…on the Road Again, the PBS show she did with Mario Batali, Mark Bittman and Claudia Bassols. Working with her is…well, talk about compatible dance partners. She is a very divine combination of hard-working and dedicated and both incredibly smart and incredibly curious. Working together has been productive, creative and so fun. A lot of my most fond memories have happened in her kitchen.

Your most recent cookbook It’s All Good is a collection of ultra-healthy recipes based around a pretty restrictive diet eliminating dairy, gluten, sugar, caffeine, alcohol, and many other things. Was it difficult to develop recipes within these constraints?

In a theoretical way, I think sometimes when you limit your resources, you’re able to really explode with ideas. Faced with every ingredient in the world, it can be hard to know what to choose; narrowing down the list lets you pay closer attention. In a more practical way, working exclusively with amazing things like the freshest produce, a variety of grains and good fish and poultry and lovely spices and all that didn’t feel restrictive as much as it felt, and continues to feel, really satisfying.

And I’m dying to know: in the midst of all of this healthy cooking/eating, did you all ever break down and order a pizza and a bottle of wine?!

Of course! I think the healthiest way to eat healthfully is to not get too crazy about it. One of the most personally rewarding parts of working hard to have the kind of food we created for the book be my baseline is that I find that I enjoy things like pizza and wine more than I used to. And not because I deprive myself of them, but because I feel like I’m not abusing them.

You wrote in the forward that this new way of cooking and eating had really changed your relationship with food, “simultaneously making you smaller and your world bigger.” Can you elaborate on this?

Well for a little background to this question, I fought with my body, specially my weight, both physically and emotionally for most of my life. Which is a real bummer when you love food and work with it, not to mention eat it, every single day! Leading up to the book, I started to change the way I ate and approached food and working on the book really cemented that change. I now weigh sixty pounds less than I did at my highest and have maintained that difference for a few years now. And while that’s a nice number to be able to mention, the much more significant change has been how much happier I feel. So much more of my mental real estate is occupied by positive feelings about the activity and subject I love more than anything, rather than exhausting guilt and anxiety about what I am eating and all that kinda stuff.

Seems like you’re quite the world traveler – where are some of your favorite spots you’ve visited in the past year?

I’d rather tell you about the two trips I have coming up! I’m off to Austin in a couple of weeks for a BBQ trip with a group of really good friends including one who grew up there. I should also mention there’s talk of tubing down a river. Then I’m going on a short trip to Oaxaca with my parents, namely to eat.

What’s your go-to comfort food?

Veselka’s chicken soup.

Any exciting projects you’re currently working on that you’d be willing to divulge?

I just came off of a few months of recipe testing and writing with Jody Williams, who runs the very perfect Buvette in Greenwich Village. I loved getting to work with her on her first cookbook, especially because I really can’t wait to own it! She is so talented and it’s going to be both useful and beautiful, the most ideal combination I can think of for a cookbook.

Last, the question I always ask: If you had to prepare an impromptu dinner for 8 friends tonight, what would you make?

Because I can’t stop thinking about it, I would probably make Jody’s incredibly simple roast chicken alongside the Roasted Cauliflower + Chickpeas with Mustard + Parsley from It’s All Good. That dish is so yum. And probably a huge bowl of arugula with really good olive oil and lemon juice. I should also note that I would make an extra chicken because of all the things my father has taught me, my favorite lesson is that the whole point of roasting a chicken is having it cold the next day.

Thank you to those of you who rallied around us and expressed enthusiasm for the project, especially my fabulous blogger friends: Megan & Mike Gilger of The Fresh Exchange, who shared their healthy lifestyle tips for freelancers, Sara Forte from Sprouted Kitchen, who talked about her new cookbook and shared a delicious millet salad recipe, and Beth Hendrickson of Paper Doll Tales, who shared her secrets for healthy toddler tummies, plus a kid-friendly soup recipe chock full of veggies. And an extra big thank you to Megan Gilger for creating the very cool #marchwellness logo, and to my talented husband for creating the cool info graphic that accompanied it! It is such a privilege collaborating with such talented souls.

For me, giving up sweets was hard initially, but the sugar craving really died down after the first week. When I did crave something sweet, I’d have a handful of raspberries or have a piece of dark chocolate and I felt satisfied. On the few times I did cheat and have a dessert (like on my birthday!), it was amazing how bad I felt afterwards. I could feel my blood sugar level spike and then crash half an hour later, and I’d feel exhausted. Same with breads. We didn’t totally give up gluten, but we pretty much restricted our gluten intake to sprouted 7-grain toast in the morning with almond butter. Last night, I made pasta for the first time in a month, as a “Happy-Easter- March-Wellness-is-over” celebration, and I instantly felt bloated afterwards. (Though it was worth it – ha!) The hardest thing for me was giving up wine, since I usually have a glass every night with dinner. A tradition I’ll happily re-introduce

Rather than rushing out and buying all the things we avoided in March, we’ve felt so good that I really want to keep eating more or less the same way. We feel so much better eating lots of vegetables, fruit, grains, legumes, and fish – and largely avoiding processed foods. I did miss dairy, so I’m adding back in some cheese and some yogurt. I’m not lactose intolerant, so I’m not worried about eating it in moderation.

I wish I could say that living by #marchwellness principles magically cured Brandon, but alas, Lyme disease is much too complicated. Though he definitely noticed an improvement throughout most of the month, he’s unfortunately dipped back down the past week. We’re still hoping and praying he won’t have to go on IV’s, and we’ll know more next week at his next doctor’s appointment.

Just wanted to share with you all a pretty delicious stir-fry dish I created last month using leftovers. One night I made steamed black cod with stir-fried shiitake mushrooms and black rice. The next day, using the leftover mushrooms and black rice, I made a quick stir fry and added spinach and strips of roasted chicken. It was even better than the original dish! Hope you enjoy.

Situated in a sunny, plant-filled space on the corner of Elizabeth and Kenmare, this cozy cafe is the brainchild of 33-year-old Heather Tierney, a food writer-turned-restauranteur best known for the sceney Chinatown cocktail bars (Apotheke and Pulqueria) she runs with her brother Christopher. Though juicing may seem like a total departure from mixology, Tierney actually sees it as a natural progression.

“The way we approach cocktails [at Apotheke] is the way we approach juicing here,” says Tierney, explaining the way they subtly layer flavors in each juice. “We have a juicer at Apotheke, and even make cocktails out of kale. If we took the alcohol out, [each cocktail] would still be an amazing juice.”

And indeed, the juices at The Butcher’s Daughter–with whimsical names like Rubies in the Dust, Goddess of Green, and Hangover Killer–are something special. Tierney brought on ABC Kitchen’s juicing expert Brandi Kowalski to help concoct a rainbow-colored line of juices that cover the entire spectrum of nutritional needs, without sacrificing taste.

*Heather Tierney, owner of The Butcher’s Daughter

“I saw a real void in the juice market,” explains Tierney. “I often drank juices that just didn’t taste good. I wanted my juices to taste good and look pretty.”

The two women spent last summer holding juice tastings in Tierney’s loft, perfecting the flavors and colors. “Many nights we got over-juiced and had to order a pizza!” she says with a laugh. The juices (packaged in super-cute 16-ounce recycled glass bottles) come in two varieties: Simple ($8) and Heritage ($9). I’ve sampled quite a few (all fantastic), but my go-to concoctions are: #4 Green (kale, cucumber, and apple), #8 Honey Bee (grapefruit, turmeric root, yuzu, kumquat, anjou pear, honey, bee pollen) and #11 Eastern Promise (lemongrass, anjou pear, cucumber, ginger, lime, kaffir lime leaf). Best of all, the fruits and vegetables used in the juices are all locally sourced via Mike’s Organics from farms in upstate New York or Connecticut.

So what’s with the name, you might be wondering? Tierney is actually NOT a butcher’s daughter, and the menu is predominately vegan. Fascinated by old-fashioned butcher’s shops, Tierney wanted to create a light, airy space that gave vegetables the starring role in lieu of meat. Fresh produce hangs from hooks, and a display case is filled with juice bottles rather than sausages or cuts of steak. The menu, designed by vegan chef Joya Carlton (formerly of Buvette) is full of playful meat-inspired dishes made from vegetables, like Beet Tartare, Mushroom & Walnut Pate, and a Butcher’s “Burger” made from kasha and portobello mushrooms, with cashew cheddar.

“Our food is very much in tune with food you actually want to eat,” says Tierney (who is actually not a vegetarian). The space has been packed since its November opening, and coming soon, there will be 40 additional outdoor seats. Though I’m loathe to share this spot with the rest of NYC, I suppose it’s inevitable that the word would spread about this neighborhood gem. I’m just grateful I only have to walk down 76 stairs to get there.

*All photos by Signe Birck, with the exception of Heather Tierney’s portrait.

Beth and I go way back. We first met as 18-year-old freshmen English majors at Grove City College, and we instantly bonded over our love of France, fiction, and food (preferably non-cafeteria food). We shared many an experience over the next four years, from double dates to dorm rooms, but most of all we shared a love of adventure–whether that meant driving 45 minutes to get a hot donut from Krispy Kreme, road-tripping to NYC, or trekking around Portugal. We became restaurant critics for the school paper, and both dreamed of one day becoming writers. Which, amazingly, came true for both of us!

Beth is a huge inspiration to me, in her writing, in her passion for being a great mom, in her loyalty as a friend, and in the way she pursues excellence while still maintaining the ability to laugh at herself. With no further ado, here’s Beth!!

6 Secrets of Healthy Toddler Tummies (Guest Post by Beth Hendrickson)

Isabelle ate kale chips before kale was cool. She chowed down tofu. She had tahini and flax seeds stirred into her yogurt on a regular basis. She ate what the family ate, with no escape clause for hot dogs, chicken nuggets, or peanut butter and jelly. Up until the age of about 2 ½, I could, for the most part, control what made it from her mouth to her tummy.

And then she turned three…

…and the culinary buck stopped there. At three, kale became very uncool, in Isabelle’s opinion. She discovered that McDonald had something other than a farm. She suddenly insisted on having a majority stake in her eating decisions. Three is the age when, more than ever, we parents have to model healthy habits and hold firm to boundaries that promote healthy decisions.

Unfortunately, toddlers seem to have banded together to ditch the food pyramid in favor of an alternative that’s more like a double Lego block: sugars stacked on top of carbs. Along with moms everywhere who have done battle in the cereal aisle of the grocery store, I fight the good fight against Isabelle’s preferred fare of sugar and white flour concoctions. Somehow, perhaps thanks to our efforts, Isabelle has grown into a remarkably diverse and healthy eater who devotes just a teeny-ish segment of her food pyramid to processed foods.

Let me pause in the interest of full disclosure: you’re about to consider advice from a mom who confesses to dosing her 10-month-old with kale chips. I buy cereal once a year: on my husband’s birthday, out of pity for the poor man. Isabelle now refers to it as “that cereal with lots of colors that’s crunchy and really good.” That would be Fruity Pebbles in the lingo of our house. If you want to raise a child who will not be mocked for her school lunch, just toss me a polite smile and stop reading now. But, if you don’t mind a bit of foodie love in your toddler, here are some tips that have helped me reach a healthy and livable balance with my family.

Or, as Isabelle would say, “Mom I think the dinners you make every day are delicious. Even the ones I don’t like.”

1) Develop a diverse palate as a baby.

A healthy toddler tummy begins at six months old. Babies are remarkably amenable to eating braised greens, tofu, tahini, hummus, unsweetened yogurt and all sorts of things that may earn a toddler’s ire. Isabelle celebrated her first birthday with a lunch at our favorite Indian restaurant. She’s used to unusual foods and tastes because she’s been exposed to them for four years. For ideas on how to introduce healthy and adventurous foods in your baby’s diet, I highly recommend stocking your kitchen library with some fabulous baby food guides: Super Baby Food, Real Food for Mother and Baby, and Nourished Baby.

2) Involve kids in the cooking.

We’ve devoted semi-permanent space in our relatively small kitchen to a red chair. It’s where Isabelle stands when she’s cooking with me. Starting at about 18 months, she became official taste tester in the kitchen, and now she’s worked her way up to a fairly competent sous chef. Invest in a chef’s hat or great apron (yes, boys can play too), a ready stool or chair, and hand over a spoon to those little hands. While you mix, stir, measure, and knead, talk about the ingredients you’re using. Laugh at the mess that’s relatively easy to clean up, and make memories that will last a lifetime. Letting kids take responsibility for preparing the food they eat gives them ownership, responsibility, and an invaluable confidence in their ability to do something “grown up.” I found that baking (taste testing all the way through the process and ending with a warm, yummy something) worked best from 18 months until about 3 ½, and now, at four, Isabelle has moved up to some produce washing, simple cutting, and supervised stirring on the stove.

3) Don’t let the Twinkie cross the threshold.

If you don’t want a Twinkie in your toddler’s tummy, don’t let a Twinkie take up residence in your house. Sometimes it’s as simple as establishing a “don’t buy” principle. We can’t control what a toddler is willing to put in his mouth, but we can control what our money buys. As a general rule, processed foods are full of sugar, unhealthy oils and fats, and processed grains. Keep processed foods out of the grocery cart. Sure, a toddler can put up an impressive hunger strike when Goldfish get slashed from the menu, but sooner or later, the strawberries and asparagus on his plate will earn a nibble or two.

4) Read ingredients. All the time.

I read the ingredients on everything I buy. Even toddler drinks labeled with the seemingly safe word “Water” can have high fructose corn syrup lurking in the ingredient list. Start a habit of reading the ingredient list on everything that goes in the shopping cart. A good rule of thumb is to put back anything that includes sugar in the first five ingredients.

5) Invest in high quality vitamins.

There’s nothing better at assuaging parental worry over a picky toddler’s health and safety than a good multi-vitamin. In our family, we opt for the superfood of fermented cod liver oil for adults and kids. We back it up with a multi-vitamin (which Isabelle adores like its candy) and a daily dose of elderberry syrup, which is especially helpful through flu season and can easily be made at home with this recipe.

6) Have a go-to healthy recipe and cut yourself a break.

Let’s face it. Sometimes you just need to order a pizza. Cut yourself a break—an overall healthy diet will not be ruined by Halloween harvest or a meal of processed foods on a day when you need some mental sanity and a break from the kitchen. In case of emergency, it helps to have a homemade meal waiting in the freezer. In our family, we have one recipe that has been a family favorite since Isabelle was a baby. With baby sister Cora now making her way through first foods, it continues to be a hit. Find a recipe that is easy to prepare, healthy to eat, and can be frozen for a quick meal later.

Today’s guest writer Beth Hendrickson is mom to Isabelle, age 4, who loves spaghetti, pizza, Halloween, Valentines Day and Easter, and Cora, age 10 months, who loves any dried-up food she can scavenge from the floor under the high chair. Beth’s amazing and supportive husband, James, enjoys a steady diet of kale but is happiest at his birthday breakfast. Beth is Director of Marketing for The Being Well Center and executive chef in her family kitchen. She blogs snippets of life, love, and toddler woes at Paper Doll Tales. ]]> http://theyellowtable.com/6-secrets-of-healthy-toddler-tummies-guest-post/feed/ 3 http://theyellowtable.com/march-wellness-qa-with-mike-and-megan-gilger/ http://theyellowtable.com/march-wellness-qa-with-mike-and-megan-gilger/#comments Tue, 19 Mar 2013 21:38:44 +0000 annabwatson http://theyellowtable.com/?p=3358 Continue reading →]]>

Q&A with Mike and Megan Gilger of The Fresh Exchange

Photos by Mike Gilger

Megan and I were talking recently about the challenges of maintaining a healthy lifestyle as a freelancer. Like Brandon and me, she and Mike work from home, and have found that living a healthy lifestyle takes planning and discipline. Though it might seem like it would be easier to build healthy habits when you make your own schedule, if you don’t prioritize cooking and working out, you can easily end up sitting in front of a computer all day and eating takeout night after night. When I told Megan about the #marchwellness campaign, she was on board instantly. She designed the pretty March Wellness banner and volunteered to do a guest post on how to build healthy habits into a freelancer’s lifestyle. Megan and Mike are a big inspiration to me – not only for their creativity and collaborative spirit, but in the way they balance work and play. Read on for their tips on everything from juicing to stocking a healthy pantry to learning how to disconnect from work. Thanks Megan and Mike!!

So between running a busy design company and a successful blog from home (and collaborating on a variety of other projects!), how do you find time to fit in healthy habits like cooking and exercising?

Building healthy habits takes consistency and discipline, especially at home when you make your own schedule. Everyone thinks when you work from home this is easier…but it may be harder because of the distractions, and how little your time is constrained and divided. You must choose to make eating well and exercising a priority. We schedule our day to make time for exercise, as it helps clear our minds creatively and gets us moving from our desk. Leaving what you do is as important as doing it. To make sure we eat well we keep healthy snacks on hand, like fresh carrots and hummus, almond butter and apples, and dates and almonds. These items help keep us full, healthy, and satisfied. We live far from outside food, so as long as we have healthy stuff at home, it makes it easy not to make poor decisions.

Megan wakes up by practicing yoga first thing in the morning.

What does a typical day look like for you all? (Though as a freelancer, there’s never really a typical day!) What are your go-to meals, your prime work hours, and what sort of exercise do you all enjoy?

We tried for a long time to be early risers, but we realized that was not ideal for our creativity or our natural rhythm so we allow ourselves to naturally wake between 8 to 9 a.m. We then drink a cup of hot water with fresh lemon juice. This helps hydrate you first thing and actually takes away that morning hunger right away. Then we practice yoga for 30 minutes to an hour. We heard from a friend the slow wake up is good for the body. So instead of pumping in caffeine, we allow our bodies to stretch, warm, and center themselves in order to allow our day to start off in a calm way. Also the stretching feels so good! Then we juice and have an egg and at this point make tea or coffee if we want it. We then work from 11 a.m. to 6 or 7 p.m pretty much non-stop, other than a quick break for lunch. I choose a soup for the week, and make a big batch so we have it for lunch. That way it’s as simple as a quick warm up on the stove. I typically choose soups that are vegan and full of veggies, as they feel filling but still very healthy. Butternut squash, veggie chili, tomato soup with coconut milk, and west african peanut are some of our top picks. We try to break at 6 and step away from the desk. I enjoy catching up on a tv show and do a strength workout while I watch it so I don’t feel I am wasting time. Then we cook dinner which is well rounded and ranges from spaghetti squash with lentil meatballs to steak and roasted root veggies. We try to keep it simple and based on whole and local foods. We then enjoy dinner and a glass of wine and head back to work from 9 p.m. to 1 a.m. This is when we get our uninterrupted work done. Which is the best.

Megan strikes a pose (or two!).

I know you all have been on a Paleo eating plan the past couple of years. What does that entail? Why did you choose this way of eating – and what do you like about it?

We chose to go Paleo because we loved the concept of eating holistically, the way our bodies are meant to eat and work naturally. We decided to do it because we saw ourselves gaining weight after we left college and were no longer athletes. I was having some digestive issues and Mike had reactions after having meals with pasta and breads, so when we read more about it we gave it a try. We did it for 3 months straight, which was hard. At first the cravings are bad – it is like coming off a drug! – but after the first few weeks we stopped wanting the sugar and carbs. After eliminating dairy, one day we decided to try ice cream again and we both were so sick. It was then that I realized our bodies were not wanting or desiring to process dairy. Our whole food eating habits became even more intense, and now we eat very little meat other than once a week we might have local chicken, fresh fish from Lake Michigan, or local grass fed beef (Mike is from Texas, you know?!). Our focus has become on eating what makes us feel good and what gives us the energy our bodies need to do what we love. Paleo has taught us that eating a diet of vegetables, whole grains (barley, quinoa, farro…etc), legumes, small amounts of animal fat, lean meats, red wine, and very few sugars (our desserts are 85% dark chocolate or dates or an occasional cookie) helps us maintain our body weight, have healthier skin, happy bodies, better sleep, and more energy than when we worked out all the time and ate whatever we wanted. Eliminating processed foods can work wonders on your body! A whole foods diet is so important.

Mike gets his juice on.

I love your “Just 5” recipes on The Fresh Exchange. How would you describe your cooking, and what are some of your favorite healthy meals of late?

Thank you!! Just 5′s came out of a search for whole ingredient recipes while doing paleo and also living on a budget. I hated seeing an awesome recipe and not having the one expensive spice or noodle that made it all come together. I felt great food could come from common everyday things we already have on hand that don’t break the food budget. I learned to cook from my father who makes some killer food. He taught me how to mix spices and have patience with creating a good meal. Now I have taken what he taught me and applied it to a simple whole foods diet full of fresh ingredients that are easy to obtain, grow, and use. Food should not be complicated as it is a necessity to our life and it should be great without being difficult. Since cooking is a creative outlet for me I look forward to coming up with meals every week, but as Mike will tell you, I buy a bunch of things that I think look great and are fresh regionally and make meals from there. I will google parsnips and see what comes up to learn the things that combine well with it and then create from there with what is on hand. Don’t have parsley? Why not use oregano? Don’t have Parsnips? Why not Carrots? The beauty of cooking with whole ingredients is all you need is olive oil, some spices and herbs, and fresh veggies and you most likely have just started a great meal. Most recently our favorite meals have been from Sara Forte’s Sprouted Kitchen cookbook. We are obsessed with her Moroccan Quinoa with Acorn Squash. So amazing, yummy, filling and beautiful. I have made this recipe 3 times now and every time I have had it it has been just as satisfying and it makes amazing left overs.

The Gilgers love fresh orange juice, and sometimes mix in some carrots for extra vitamins.*

What are your pantry essentials?

1. Fresh Greens (kale, spinach, lettuce, arugula) for juicing, salads, and great sides.

2. The trifecta — Pepper, onion, and garlic — any great meal can start with these.

3. Bananas and Apples — with almond butter (yeah you can thank me later!)

4. Almond butter — we either make our own or buy it from a local producer. We go through a tub once every 2 weeks.

5. Oils (coconut, olive, and sesame) – these are essential especially when eliminating butter.

6. Dried beans such as black, butter, pinto, and garbanzo (buy them dried; they are always cheaper).

7. Citrus (lemon, lime, and oranges) – great for adding quick and fresh flavors to veggies

8. Organic frozen fruit (blueberries, strawberries, spinach, and peaches) – the perfect thing for smoothies anytime.

9. Eggs — a quick way to add protein in to your diet when meat feels hard on the budget

10. Whole grains (quinoa, barley, farro, etc) we buy in bulk and keep in ball jars as it is cheaper and looks pretty.

The Gilgers store their grains and legumes in mason jars – pretty and practical!

11. Spices (cumin, curry, red pepper flakes, oregano, rosemary, thyme) – don’t feel bad replacing fresh ingredients with dried…not as much punch but no one can be perfect.

12. Whole seed mustard – I buy the ones from the UK in the international foods sections because they pack the most punch (also it’s super good for you!)

13. Tomatoes — always good and always yum! I don’t think we are ever without them, though we crave for our garden fresh ones in the summer.

14. Dark chocolate – I worked my way from milk to dark slowly but now I prefer the seriously strong 85% stuff. Get fair trade and organic or European, as it is worth the extra penny.

15. Organic dried fruit (dates, banana chips, apricots…) – whatever you like, have one of the kind on hand for a quick sweet fix so you don’t cave for something else.

16. Meats– we go to a local butcher and buy our meat for 2 weeks…we get one or two types. Lately it has been chicken and lamb…but toward summer we get fish and buffalo. We only eat meat once a week and we try to buy it is local as possible. Living on Lake Michigan makes getting fish very easy.

17. Root Veggies (carrots, parsnips, and beets) – these are our jam around here. We live on these whether roasted, juiced, or just as raw snacks with hummus.

18. Cheese (parmesan, feta, and goat cheese) – we cannot kick it, but we buy local artisan-made when we get it, and it is worth every penny. It’s my weakness but great on the right dish.

19. Avocado – no need for reasons why, they are just necessary for life!

20. Assortment of in-season veggies – go to the market and grab whatever is in season. As Spring approaches this is much easier, but eating by the seasons is very natural and what our body wants. Also it can be very inexpensive to eat what is in abundance.

Hot water with lemon first thing in the morning; fresh-squeezed juice after yoga.

You all live in one of the most beautiful spots in the country (go Traverse City!) with plenty of spots to hike and bike. Are you all big nature-lovers? Do you spend a lot of time outdoors?

We are huge nature lovers. We spend most every weekend trying to find a new trail or revisiting a favorite. The dogs love it and so many of the places we go feel almost untouched by humans in many ways. Things are magnificent and the best part is you don’t need a gym membership. Trail running, dune hikes, and swimming in the lake cost nothing and are some of the best workouts you will ever have. Plus they feel extremely natural to your body, which I think working out should. Also the community here is very active as no matter the season, this area is beautiful and begging to be enjoyed, so exploring and working out in nature is a community thing.

You guys are such a great team – both as a married couple and as work partners. How do you separate between work time and play time?

Ha! Thanks!! We have our moments naturally, but we happen to agree about being a great team. It took us a while to figure it out, but we find that the separation is hard since we are both so passionate about what we do so I would love to say we separate [work from play] but we don’t. For now we are very focused on accomplishing goals as a team. Though we have places we don’t talk work such as at night before going to sleep, first thing in the morning before and during yoga, and at dinner we try not to, but sometimes during busy weeks that can be hard. Someday when we have a family our plan is to change that, but right now our life is focused at being the best creatives we can be and create a business we love and are fulfilled by.

Also given that what you all do is so web-driven, it’s got to be hard to get away from work (it is for me!). Do you have designated times of the day/week to unplug?

Oh this is so important, I could write a book about it! We call it switch off and honestly we almost named our new business on this exact thought because we feel our time working is as important as the time we are not. Our best creative ideas come when we are not working and are hiking, working out, cooking, showering, whatever it is. We develop brilliant ideas away from the computer and work space, normally not in it. Realizing this has helped us realize for the amount we put in, we must equally spend that away. If you have a week that is nonstop it’s okay, just make sure to give an equal amount of time off very soon after so you have time to mentally clear your head and allow yourself to reconnect with your creative mojo.

What projects are you most excited about right now?

For a long time I was working on projects alone, trying to pump out as many as possible as a one-lady show, but having Mike has allowed me to choose. He’s opened my eyes to see that I can charge more and take the projects I really believe in. In the last few months Hitch has changed so much and we will be renaming and rebuilding the face of Hitch this Spring, which in and of itself is amazing and exciting. But what we are most excited about is a few of our full brand redesigns, like Clyde Oak, a garden company challenging the concept of gardening as we currently know it. Alongside that we worked them to develop the branding for a garden-based bold mixer that will hit the shelves this spring. We are also designing and consulting on a food truck lot and bar opening in TC. Then last but not least we will be launching our good friends’ Epicure Catering‘s new web and brand this Spring as well. All these clients are complete dreams for us and with our new company launching we are hoping we can continue working with clients like this that are focused on doing what they love, changing their communities, and creating great products. That’s a lot to be excited about I realize