Healthy You: The Perfect Blend – Warm Summer Sun and Healthy Herbal Iced Teas
Grab a pitcher, your favorite hot herbal tea blends, and start steeping some refreshing summer iced herbal teas. It’s easy, simple, and very nutritious. And best yet, kids love it too.
Whether you brew up a basic tea blend or get a little creative, herbal iced teas will keep you and your family well hydrated. The extra bonus with using colorful herbs and fresh summer fruits is that they are packed with vitamins, minerals, and phyto nutrients, which give your body extra fuel to stay healthy during the summer months.
Head out to your local health food store or even your own back yard and begin infusing! Add your own extra touches with an eye-catching garnish or creative blend to create a family signature summer beverage!
Try these refreshing herbal tea blends
- Chamomile, lavender and mint
- Licorice mint tea
- Hibiscus tea with mint and honey
- Strawberries and basil in a black tea blend
- Lemon tea with fresh mint
- Orange Pekoe loose tea or Tazo Sweet Orange
Garnish with oranges, lemons, edible flowers and sweeten with stevia, honey, or raw sugar. Get creative and add your favorite summer fruits and herbs. Choose a base tea (green, black, hibiscus or chamomile tea), and follow the brewing instructions below.
How to brew your own herbal iced tea
Quick Brew Method:
1) Place 6 tea bags or 6 teaspoons of loose tea into a glass container.
2) Add 2 cups of hot (not boiling) water.
3) Let steep for 5 minutes. Remove bags (or strain).
4) Add 2 cups of cold water.
5) Garnish accordingly, and serve over ice.
Simple Brew Method:
1) Fill a glass container with 4 cups of cold filtered water.
2) Place 6 tea bags or 6 teaspoons of loose tea and cover.
2) Place in the refrigerator for 8 hours. Remove bags (or strain).
3) Garnish accordingly, and serve over ice.
The Purist Brew Method:
1) Fill a glass container with 4 cups of cold water.
2) Place 6 tea bags or 6 teaspoons of loose tea and cover.
3) Place in direct light for 2 to 4 hours. Remove bags (or strain).
4) Garnish accordingly, and serve over ice.
Garnish with oranges, lemons, edible flowers and sweeten with stevia, honey, or raw sugar.
Stay cool, salute your health and have a wonderful summer!
Visit Dr. Heather, ND and Human Body Detectives series for kids, to learn more about Dr. Heather and her mission to have families be more proactive and healthy in their lives. You can also join the conversation on Twitter @drheathernd and HBD on Facebook.
Cooking with Kids: Teach Your Kids Healthy Eating Habits – How to Get Them to Eat a Rainbow of Fruits and Vegetables
March is National Nutrition Month and their theme this year is to Eat A Rainbow! I couldn’t agree more! Using a rainbow as a guide, you can ensure that your children benefit from a wide range of vitamins, minerals and phytonutrients.
By breaking produce down into groups of fire-engine red, bright orange, sunshine yellow, emerald green, and rich blue/purples, you can make eating fruits and vegetables fun and easy for your kids! Even at a very young age, kids can easily grasp the concept of eating a rainbow.
So how do you get your kids to actually eat a rainbow?
As parents, we need to get into the habit of serving fruits and veggies at every meal and snack! Start off with ones that they like (if they don’t like any…stay tuned for my next guest post!) then you can slowly try new produce! If you do the typical 3 meals and 2 snacks and dessert per day then you have at least 6 opportunities a day to get your kids eating colorful fruits and vegetable!
Make it fun and keep it light, no pressure, no battles. If your child starts off by eating one color a day, that is a great start. You can build up to an entire rainbow over time. Healthy bodies are made one bite at a time so celebrate every step towards the rainbow!
How to Eat a Rainbow of Fruits and Vegetables
Breakfast: Always provide a fruit! Bananas, apple slices, seedless grapes, pears slices. If you eat dairy and your kids like to dip their fruit, yogurt works well! Try incorporating the fruit into the meal, such as a bowl of yogurt, granola and apple chunks, adding a handful of raisins to a bowl of oatmeal, or making a yummy fruit smoothie!
Snack: Veggie Time! Cut up celery, carrots, cucumbers, bell peppers, cherry tomatoes. Once again, a dip might help encourage your little one, try hummus, or a homemade dressing (a store bought salad dressing works fine too)! Try serving it on a fun plate or in a muffin tray to make it a little more interesting!
Lunch: Sandwiches are a great place to add veggies! Sliced tomatoes, cucumbers, leafy lettuce, avocado slices all work well in a sandwich. If you’re not having sandwiches, always make sure there is a plate of veggies based on the colors eaten at snack time and then offer a color or two that hasn’t been eaten yet.
Snack: Fruit Time! At this point in the day think about what colors still need to be eaten…then serve a fruit that belongs to the color group that is needed. A little bowl of frozen blueberries is a tasty treat!
Dinner: Always have a vegetable with dinner! Salads, steamed veggies, raw veggie slices should all make their way onto your table! Try to include veggies in your cooking by adding things like zucchini, carrots, tomatoes to spaghetti sauce.
Dessert: Fruit again! Think strawberry slices and raspberries to top off a meal. For a treat, serve them on top of frozen yogurt! If you re-think what counts as “dessert”, it’s easy to fit in another serving of fruit!
Kia Robertson is a mom and the creator of the Today I Ate A Rainbow kit; a tool that helps parents establish healthy eating habits by setting the goal of eating a rainbow of fruits and vegetables every day.
Home Office Health – Top 10 Ergonomic Gizmos for your Home Office
Ever get a backache, sore neck, tired eyes or strained wrist after a day of work? It’s not you – it’s your office. That’s why we asked Ergonomist Diane Stinson of HealthWorks to share a few of her favorite home office gadgets and gizmos.
“Just because it’s labeled ‘ergonomic’ doesn’t mean it is or that it will work for you,” warns Stinson who says that to work it must fit the individual user. “Many products are well-designed, but they are designed for a lot of people and may not fit every individual.”
Top 10 Ergonomic Gizmos for your Home Office
Home Office Gadget #1: Cordless Telephone Headset – So you aren’t tempted to do the telephone to shoulder scrunch thing that causes neck problems, get a cordless telephone headset. Recommended brand: Plantronics CT14 DECT 6.0 cordless headset phone.
Home Office Gadget #2: Compact Keyboard – Often limited work space means the number pad on your keyboard pushes your mouse out of alignment with your hand, forcing you to reach way across to mouse. The solution? Ditch the number pad and switch to a compact keyboard. Recommended brand: X-Slim Compact Keyboard (KL-5UP).
Home Office Gadget #3: LCD Monitor – The top of the list of ‘Highly Recommended’! Get a LCD monitor with built-in height adjustability and minimum extra gadgets on the bottom that only serves to increase the height.
Home Office Gadget #4: Laptop Stand – The trouble with a laptop is it’s impossible to get the keyboard, mouse and screen in the right place. The fix? A laptop stand plus a separate keyboard and mouse.
Home Office Gadget #5: Gliding Palm Rest – Palm rests are popular choices for mousing, but standard models put pressure on the sensitive carpal tunnel. A Gliding Palm Rest doesn’t add extra pressure and moves with your hand, meaning it takes less effort to mouse preventing overreaching. Recommended brand: Fellows ES 9180701.
Home Office Gadget #6: Task Lighting – Use task lighting to illuminate documents without adding extra glare to your monitor. Avoid halogen or fluorescent bulbs and look for a dimmer switch and an adjustable arm. Recommended brands: SpaceCo Wave Light or Vision Max.
Home Office Gadget #7: Ergonomic Mouse – Contrary to popular belief, palm facing down is not a neutral hand position. Look for a vertical mouse or a hybrid version that is halfway in between. Recommended brands: Microsoft Natural Wireless 6000 (69K00007) or Evoluent 4.
Home Office Gadget #8: Footrest – If your home office is the homework station for your kids and the nighttime research station for your husband, you need different heights for different users. A footrest lets you adjust for different users and pushes you back into the chair back, helping to break habits like sitting on your feet or crossing your legs. Recommended brands: Grand and Toy Adjustable Footrest (99992) or the Yellow Pages.
Home Office Gadget #9: Document Holder – Something as simple as placing your document off to the side forces you to bend and twist your neck. An In-Line Document Holder positions the document between the keyboard and the screen. Look for one that allows you to adjust the angle. Recommended brands: 3M (DH640) or Fellows Professional Series (8039401).
Home Office Gadget #10: Adjustable Chair – There is so much to share about how to properly fit a chair that we can’t possibly include it all here (so we aren’t going to). Stay tuned for the next in our series where we get the goods on sizing chairs.
Bonus Gadget! Staple Remover – Tul Ultimate Staple Remover (TUL01916) uses a sliding motion to remove staples instead of a pinching motion (which is important if your job requires removing a lot of them)!
Thank you to Diane Stinson for sharing her work safety tips with us! Check out her site for more resources on work habits and stretching techniques!
Advice for Dr. Mom: Eew Flu! What’s a Parent to Do When Your Little One is Ill?
My office is bulging at the seams with kids affected by the typical maladies we see this time of year – stomach viruses, fevers out of nowhere, RSV (a wheezing respiratory virus) and some early cases of influenza. The list of illnesses grows as children do, but the principles of managing the care of our ill children stay the same.
What parents can do at home to help their kiddos stay comfortable and safe when ill:
• Fever/pain relief – Fever is defined as a core (oral or rectal) temperature of 100.4 or above. Fevers are the body’s way of communicating that illness has occurred, and the response of each child to fever is different. For the very young (babies under 4 months) fever without an obvious explanation (runny nose, cold, diarrhea) should warrant a visit to your health care provider. For older infants, tots, and children, the number on the thermometer becomes LESS significant and your child’s BEHAVIOR will help dictate if fever relief is warranted. If a child is achey, listless, in pain, limp as a noodle and has a fever, then acetaminophen or ibuprofen is helpful to pull down temperatures to a level where your child is more comfortable and active, more prone to drink and eat. Until the illness is gone, up and down temperatures may linger for several days if the underlying illness is viral. If pain persists or worsens, again a trip to your child’s health care provider is a must.
• Fluids – Essential with any illness. Frequent nursing or bottles with infants, and electrolyte rich oral fluids for older children (along with water) help offset the body’s extra fluid losses caused by fever, vomiting and/or diarrhea.
• Rest – I’m sounding like your grandma now, but if a child is inactive, it is because innately their body is stopping them to combat illness. Children sleep more when ill, so respect that fact, and use waking hours to push fluids and assess how your child is doing. Once a child starts playing more and causing a little high jinx, we know that the end of the illness is around the corner.
• Humidity – In the form of oral fluids and foods with high water content are essential to prevent dehydration and loosen nasal and chest secretions for an easier exit. Ambient humidity in the air helps loosen stubborn mucous, and liberal bathing helps wick away heat from the body and provides a big boost of inhaled moisture.
• Social distancing – A big lesson learned last year during H1N1 season, the value of staying home until fever free (without medication falsely lowering temperature) for at least 24 hours AND feeling better is a key factor in preventing the spread of illness to others. After all, that’s how your child got ill – right? If there are lots of nasal secretions, or cough that is frequent enough to be disruptive to others, best to wait until those symptoms calm before return to daycare or school.
• In house cleanup – Mini epidemics within the household are typical, as we share more than just love with our kids (kisses and saliva exchange lead frequently to passage of illness). Bag up soiled tissues so clean or healthy hands don’t touch them. Wipe surfaces that are soiled with sneezes or poop with bleach containing surface wipes. WASH HANDS frequently especially after assisting your young patient.
• Immunize – Keep your child’s and YOUR immunizations current so that your chances of being affected by flu, whooping cough, or rotavirus are minimize.
Don’t Get Bent Out of Shape-How to keep your body healthy, even while chained to a desk.
At the end of the day, are your eyes strained, neck sore, muscles tense, and body stiff? You probably work at a desk all day.
Many who work in an office – at home, or any other location –sit almost all day long. Hours spend gazing at a computer screen, typing and talking on the phone add up to a bad situation if your workstation isn’t set up correctly.
If you’re not sitting properly throughout the day, you could be doing extensive damage; to your back, eyes, neck, shoulders, wrists, and overall body health. This is where ergonomics comes into play.
‘Human Engineering’
If office ergonomics sounds overly futuristic, or like some scary economics phrase, don’t worry, it’s actually quite simple. Also called human engineering, ergonomics attempts to rectify the limitations of work environments by making them healthier.
In layman’s terms, ergonomics educators help people in an office environment work more productively and healthily.
The Human Resources department of many companies provides employees with workspace ergonomic assessments.
Unfortunately, for those who are self-employed or work from home, the home office can literally bend you out of shape.
Diane Stinson, president of HealthWorks Inc., specializes in ergonomics and injury prevention. She’s only too familiar with common mistakes people make at their desks, and how to correct them. For example, many talk on the phone while typing. Stinson warns this could be quite detrimental:
“Cradling the phone between your ear and shoulder cramps up your upper back and neck.”
The solution: a cordless telephone with a headset and dial pad that attaches to a belt or pants will free up hands and allow you to talk wherever you please.
Are you sitting wrong? You might be surprised.
Sitting is one of the biggest areas to cover in ergonomics – so many different elements come into play, and so many people are doing it wrong. According to Stinson, the key to sitting in a chair all day long is maintaining a “neutral posture.”
When I think neutral, I think of a car – in neutral, it’s still and not doing much. The same principle applies.
“Everything should be relaxed,” Stinson says.
Your head should see the computer monitor straight on, your chin should be in a level position, and your ears positioned directly over your shoulders. You should be alert, but comfortable. Try to maintain good posture, but remain relaxed.
Not All chairs Are Created Equal
If you invest in nothing else for your home office, invest in a good chair. Stinson warns against chairs that don’t have armrests, or aren’t as adjustable as they should be.
“If a chair is too high, it can stress the muscles in your shoulders and upper back,” she says, “you also need a chair that supports your arms.”
Chairs with gas levers work well to adjust the seat to the right height. Also, seat size is important – too big and your legs could be dangling; too small and you may be uncomfortable.
If you have lumbar issues, invest in a char that has lumbar support. You can also buy a special lumbar pillow, or even place a rolled-up towel at the small of your back. Try to be aware of your wrist posture while working. Use armrests to ensure that your wrists are flat and hands inline with forearms.
The Eyes Have It
It’s also important to keep your eyes in mind when working. To avoid eye strain, the monitor should be placed as far away as you can have it with full vision intact.
Stinson recommends flat panel monitors, preferably with adjustable height. They have no glare, take up less space and are generally less expensive than a traditional monitor. If you have vision issues or wear lenses, lower your monitor so you can see without tipping your head back to get a better view.
If you use a laptop, you could be causing yourself quite a bit of strain from sitting too close and bending your head down to see the screen. Stinson suggests hooking up a separate keyboard and mouse. This enables you to put the laptop higher, up to your eye level.
To avoid eye strain when working with computers, use Stinson’s 20:20:20 rule: every 20 minutes, look 20 feet away for 20 seconds.
It’s true: recess is good for you
Once you’re sitting and aligned correctly in your workspace, you still shouldn’t be sitting for extended periods of time without any movement.
The longest people should sit is 50 minutes, advises Stinson. After that, circulation to the working muscles decreases and stress is put on the back. Getting up and walking around for a few minutes, or doing some light stretching, can help greatly.
While ergonomic principles are hugely beneficial for work, you can apply them other areas of your life as well. Doing so now could save unnecessary trips to the chiropractor or doctor in the future, says Stinson:
“Many issues that result from poorly designed workspaces
are a lot easier to prevent than to cure after the fact.”
Take That List and Blast It! 7 Tips to Organize Overwhelming To-Do’s Into Action-able Tasks
There is no way around the fact that moms are busy writing lists.
Girls, do we have a ridiculous number of lists or what? Grocery lists, birthday party guest lists, bucket lists, laundry lists, you name it.
We’ve got the list checked off, crumpled up and sitting on the floor of our purses (next to a few pennies and a couple of raisins).
I have decided it’s time for us to blast these lists into high gear so we can settle down, level up and get more done!
These all-important little lists we moms create are quite simply the equivalent of our brains on paper. Without them, we find ourselves wandering aimlessly, knowing it’s someone’s birthday, that we are forgetting something – and feeling just plain anxious about whether or not we are doing what we should be in life.
I don’t know about you, but I lose sleep over this kind of stuff and although I just turned 25 again (for the fourth or tenth time) I need my beauty rest these days.
Add a business or two to this mix of lists and you have a recipe for some seriously unproductive days. Can you afford to have wasted hours, days, weeks or even months? Me neither.
Organization is the key to minimizing chaos and increasing order in your life, which means you get more done and you enjoy the ride.
Here are 7 Simple Tips to help you blast your lists into actionable steps (that you can take in slippers, stilettos or sneakers):
1. Use a yearly calendar to designate monthly productivity themes. This way, every month you can focus on strengthening one aspect of your business or life (ie: online marketing, customer service, team management, financial systems, joint ventures, etc). By the end of the year, you will have spent 12 months consciously building 12 areas of your biz.
2. Always schedule family time before business and honor this commitment. Mark down one-on-one time with each family member every week BEFORE you create your weekly biz agenda. This tactic makes your family and loved ones your top priority, while sending a message that they are more important than your work. This goes a long way when it comes to friends and family supporting your business.
3. Calendar out your weekly to-do list every Sunday night, choosing a maximum of two major tasks per day. There are only 24 hours in a day, and 8 of them you should be sleeping. You also need to make time to eat, exercise and relax every day, which realistically only leaves room for 2 major tasks (at most) in any given day. There is no sense beating yourself up about it; just accept what is humanly possible and plan accordingly! Two big tasks max per day.
4. Break down big projects into smaller tasks by setting time limits and deadlines you can commit to 100%. If a task requires more than two hours to complete, it probably needs to be broken down into smaller items. Be aware of this as you create your weekly to-do list and utilize a timer to stay on track.
5. Prioritize tasks into “Must Do ASAP”, “Must Do Today” and “If I Have Enough Time…” and follow their completion according to level of importance. Completing ASAP tasks first will relieve stress and keep you moving forward. Conversely, doing easy tasks first sucks the time right out of your precious schedule, keeping the big stuff looming over your head (can you say, “stress!”) and delaying you from accomplishing what REALLY needs to get done. So, do the hard stuff first for maximum productivity.
6. Block similar tasks into specific days of the week. For instance, only take phone calls on Mondays, in person meetings on Wednesdays, write on Tuesdays and Thursdays, etc. Many entrepreneurs take phone calls every day which can disrupt work flow and distract you from your schedule. Setting up specific days for designated activities will increase your productivity and keep you feeling on the ball.
7. Avoid the tendency to multi-task. Multi-tasking is actually another way of saying ADD. When your attention is split into several different areas, you cannot fully focus on anything and completing a task will take you longer. Stay focused on one thing at a time and you will achieve greater results.
Implement any one tip on this list and you will see a big difference in your productivity and output levels, but utilize all of these techniques and you will see a profound effect on every facet of your life.
The most successful entrepreneurs stay organized and motivated on the right path in life by beginning each day with the end in mind. Take 15 minutes every morning to practice visualizing your ultimate goal in every area of your life: relationships, career, health, family, spirit, community … and play an active role in how each day will bring you closer to your dreams.
Britt Michaelian, M.A. is an exhibiting artist, bestselling author, award-winning filmmaker and a mom entrepreneur. With a Masters in Marriage and Family Therapy and Art Therapy and as the Founder of Responsible Family Company and several other businesses, Britt has experienced firsthand the many ups and downs of starting and running a business while raising a family. Known as The Smart Start-Up Coach for Moms, Britt is now guiding moms through the start up phase of their entrepreneurial journeys. Sign up for free monthly Smart Biz Start-Up Q&A calls & the Work Smart Mompreneurs newsletter at brittmichaelian.com
Love your life – Dr. Susan Biali covers all the bases
With a doctorate of Medicine and a Bachelor’s of Science in Dietetics from the University of British Columbia, Dr. Susan Biali is perhaps the best-educated flamenco dancer in the world.
In addition to her part-time medical and coaching practice, Dr. Biali dances on international stages. She had her own flamenco and salsa dance company in Los Cabos, Mexico, from 2006 to 2009, and has danced for celebrity and has also given private dance lessons to singer/songwriter Pink.
Last but certainly not least, Dr. Biali is also an author. She writes columns for several prominent magazines and websites (including MOMeo Community), and her book Live a Life you Love, 7 Steps to a Healthier, Happier, More Passionate You hits book stands everywhere on March 1st – or on her site at www.livealifeyoulovebook.com.
MOMeo: This must be very exciting for you – your book is available next week. Tell us a little about it.
Dr. Susan Biali: Of course! The full title is Live a Life you Love, 7 Steps to a Healthier, Happier, More Passionate You. Basically how I came up with it, is me! (laughs) I changed my life so dramatically. I was an emergency medicine resident…
MOMeo: I always forget you were a doctor!
Dr. Susan Biali: Tell me about it! Now, I’m a dancer, speaker, author, I love my life now. My life then felt so completely different. My overall sense of optimism, my energy, down to the way I feel energized when I get out of bed every morning – everything is just so improved. So, I decided to write a book specifically about how anyone can improve their own lives on seven levels.
MOMeo: Without giving the book away for free, what would you say is best single piece of advice?
Dr. Susan Biali: Well, for entrepreneurs – moms especially, who are so busy, just go go go, all the time – what I recommend, is taking time to stop completely and detach from the responsibilities of day to day life. That’s a consistent theme through the whole book.
MOMeo: You must get some pushback on that one. (laughs)
Dr. Susan Biali: I know it sounds airy fairy! I’ve experienced this myself: when we’re too busy, we create distance from who we are – really are – inside. What moves us, brings us joy, what the body is telling us.
MOMeo: Can you give me an example of that?
Dr. Susan Biali: Well, you can hear me sniffling through this cold! (laughs) I’ve been pushing too hard lately, and my body is out of balance. That happens quite often with we entrepreneurs; it’s wonderful to be so passionate about your business, your “new baby.” But that passion can push you over the edge and you can be spread way too thin. It’s vital to remember the 3 fundamental balance basics.
First, and I know it’s hard, but try to get 8 hours of sleep. A recent study in moms showed additional sleep made the greatest single improvement in their quality of life. An extra of hour sleep per night was worth $60,000 in more income. Hard to believe, but true.
Second, making sure you eat throughout the day, starting with breakfast. We tend to skim, rush – but have to be there for yourself. Third and finally, exercise. I know it feels so cliché, but it’s so little. It doesn’t have to be a huge workout. Most days for me, my exercise consists of just walking the dog for 20 minutes – but it makes such a difference. Studies have shown 20 minutes of moderate exercise creates a mood boost; emotional stability that lasts for 12 hours afterwards.
MOMeo: So if having a cold is evidence you’re asking too much of your body, feeling unmotivated is evidence you’re doing the wrong thing with your day?
Dr. Susan Biali: Yes. You’ve got to stop and listen to yourself; ask where you’ve gone astray. Most of the time, we don’t stop and pay attention.
MOMeo: is that what happened to you?
Dr. Susan Biali: Totally! During my research scholarship, a very successful person told me it was ridiculous to just be a dietician. Instead, I should be a surgeon, GP (doctor), dentist or lawyer. Otherwise, it would be a waste, you know? But, here’s the thing: I don’t like to touch people!
MOMeo: That’s not good for a GP!
Dr. Susan Biali: Not at all! When he told me thought, I thought: eew! That’s an authentic response; me saying “I don’t want to do.” My society-trained, conditioned brain took over then. I told myself, this man had a point; he’s brilliant man, he knows more about life, and logically, his advice made great sense. But for me – the real me, that went “eew” – it was totally the wrong choice. Culture pushes us to be driven by norms, where it’s normal for a person with a doctorate in medicine to be a surgeon or something like that. It’s more comfortable that way.
MOMeo: Okay, that sounds great – but let’s say I yearn to be a (ice hockey) goalie. No matter how much I want to play for the Calgary Flames, it’s not going to happen. Deep down, everyone wants to be a quarterback, or movie star, right? How can people get there?
Dr. Susan Biali: Studies have shown people always assume (other) people want the same things they do – but that’s so very wrong. Variety is mind boggling – and it’s so revealing. You’d be amazed what people’s true passions are.
But let’s say it’s something really hard to accomplish. One of the most common ones – more than you’d think – is people decide “I want to be singer.” Of course, the killjoy pipes up and says it’s really hard to be famous, why bother, that sort of thing. But some people when they take the steps towards what they want to do, have just the most unbelievable experience as a result of following that path.
I mean, I started flamenco at 30, and since then I’ve performed for major celebs, and otherwise done quite well – what are the odds of that? You have to consider the flipside – maybe a goalie doesn’t have the stature or skill to play in the Olympics, but they can have the time of their life going to hockey camp.
MOMeo: So you’d agree it’s better to try and maybe fail?
Dr. Susan Biali: Totally. People who have succeeded have found they’ve failed constantly on the way. They’ll tell you if you’re not failing, you’re only slowing yourself down. You’re not aiming high.
MOMeo: What do you say to people who feel tied down to their situation? Let’s say a single mom has an OK job but really wants to launch her own business, but just doesn’t feel she can justify the risk?
Dr. Susan Biali: I would say: start with small steps. You can certainly do that. There’s a very strong gut instinct there; you might be burning bridges and you’ll sink or swim. I mean, I haven’t even had guts to completely do that – I still work part-time as physician. It came in handy in downturn, when my husband lost his job. We were quite stuck. Besides, so many employers support these steps, and are happy to support people wanting to run or start businesses in addition to their “real job.” Get creative, and you’llbe amazed by things that happen.
MOMeo: Finally, where can MOMeos find your book?
Dr. Susan Biali: I’m so fortunate – it will be a Barnes & Noble front of store feature in March. I had great success with that – I learned a book is a business. You can’t rely on your publisher (although mine is great) to do all your marketing; you have to drive most of it yourself.
MOMeo: Thanks for your time today – and best wishes!
Dr. Susan Biali: Thank you so much! Any time!
A Journal Entry a Day, Keeps the Doctor Away
Many busy moms – working and stay-at-home – barely have time for themselves in a week, let alone each day. Sitting down with a hot cup of fragrant herbal tea to journal their thoughts is a luxury most moms don’t take. But they should.
The Tools
One of the best ways you can encourage yourself to journal is to buy yourself something pretty. Much like a new dress inspires a night out on the town or at least dinner, an attractive journal can lure you into putting pen on paper.
Even the quickest internet search reveals a stunning selection of journals. Most retail for around $30. Perhaps this is expensive for a book of empty pages, but maybe the price tag will guilt even the most reluctant writer into filling them.
You’ll quickly discover there’s no shortage of beautiful journals for every taste. If you secretly think of yourself as a princess, find a journal that speaks to your inner tiara. If you’re a secret (or no-so-secret) hippy, think swirling designs and mystical art. Or, go “eco” with earth tones, animal figures and 100 per cent recycled material.
However, a special journal is not required. Even the most basic notebook from an office supply store becomes a work of art when graced with original ink. It’s simply a matter of making the time. But how?
The Time
Between work, kids and that special someone in your life, there’s precious few moments available for you – just you. That said, even the most hectic schedules can make room for a daily journal entry.
First, make it a ritual. Whether it’s immediately after the kids are tucked in at night, or first thing in the morning before they wake up, set aside 15 minutes to journal. Yes, that’s all it takes! Dedicating the same time each day helps establish journaling as a habit.
If you’re not a creature of habit, adding enticements can turn journaling into something to look forward to. Incorporating a cup of tea, burning incense or crawling into a favourite arm chair will turn it into a ritual. It won’t be long until journaling transforms from habit to ritual to need.
Second, it’s easy to make time for this supposed indulgence once you recognize the benefits – for both your well-being and your family’s. And what exactly are they?
The Result
Journaling has the potential to greatly reduce a busy mom’s stress. Think of journaling as your release valve, or steam vent. The Canadian Mental Health Association recommends expressing yourself in a journal to “gain perspective (and) release tension.”
In fact, Dr. James W. Pennebaker, a researcher at the University of Texas, says journaling can dissipate anger, ease depression, facilitate problem solving – even prevent illness.
Although more studies need to be done to determine exactly how journaling helps maintain mental wellness, do you really care about the science if it works? Many women may feel 15 minutes away from work is selfish; or stolen time from family togetherness. But if you find journaling reduces stress in your life, making you healthier and happier, that’s good for everyone.
Besides, you may also find your journal pays off in unexpected ways.
A journal doesn’t necessarily have to be a venue to vent or pour out one’s deepest darkest emotions like a lovesick teenager. It can also be used to record family history or document children’s milestones as they blossom and grow.
A picture of your son’s first steps or a video of your daughter’s first words may be worth a thousand more. Journal entries about these emotional moments are like a letter to yourself in the future – and a delight when your children are older.
Your own words not only capture the moment, but also your hopes and dreams.
Journaling Prompts
Writer’s block? Try these prompts.
For health benefits, Dr. Pennebaker suggests writing about something you:
- are thinking or worrying about too much - are dreaming about - feel is affecting your life in an unhealthy way - have been avoiding for days, weeks, or years
And just for fun, write about:
-your favorite pair of shoes
-your daughter’s hilarious “from-the-mouth-of-babes” one-liner at the dinner table
-the blueberry pancakes you completely botched
-your perfect vacation
Recommended Reads: Books on Journaling
Writing Down the Bones by Natalie Goldberg
The Artist’s Way Morning Pages Journal by Julia Cameron
Journal to the Self by Kathleen Adams
Fitness for ‘gym-aphobes’: No time for the gym? No problem!
The gym isn’t for everyone.
It could be that you don’t like being on display next to Miss 20-Something emphasizing her golden goddess legs with her pink spandex short-shorts. Maybe you just don’t want to fork out the cash required for a gym membership. Maybe you don’t have the time to leave your house.
Maybe it’s all of the above.
A distaste for the gym, however, is no excuse to ignore fitness altogether. “Amazon Queen” and MOMeo Kyle King, creator of Inspire the Amazon Within, a course for women based on the upkeep of “physical, emotional, and spiritual fitness,” notes the benefits of staying in shape are substantial, especially for mothers:
“When a mother is healthy, she is more able to physically handle the rigors of raising her children.”
King adds that poor health tends to detract from a mom’s ability to handle all the lifting, sleeplessness, and long hours that raising a child requires.
Furthermore, King adds, physically unfit mothers tend to have unfit kids. Children don’t learn by what we say to them, but by example. If you want your children to grow up with good habits, you have to exhibit them daily.
The good news is that staying in shape from home can be just as effective as dragging your butt everyday to the closest fitness facility – as long as you allot a small amount of time in your daily regimen. To “develop and maintain strength and conditioning,” King recommends dedicating 30 minutes a day to working out. While mothers often struggle to find time or lack the desire, she notes that motivation comes more easily once established as part of a routine.
“It’s mind over matter some days, but once there’s a (fitness) routine in place, it becomes clear as to its value. She’s more likely to follow through.”
“It’s the first few weeks that are critical for her to change her patterns,” says King.
Scheduling sessions with a private instructor or attending group classes may help mothers in the initial phases of establishing a routine, because they offer structure.
Finding Proper Form
One issue women may face working out at home is making sure their form is proper. For the first few weeks of any new regimen, King recommends getting some one-on-one training with someone who can watch your form while you learn. After a short time, King says:
“Most people will begin to have muscle memory kick in and they will be able to keep their form without help.”
In order to successfully exercise from home, moms can consider investing in certain tools of the trade. Plenty of websites feature great workouts featuring these tools (see below); King plans to offer daily workouts on her blog for the “at home” crowd.
However, moms don’t need any gym equipment at all to perform some exercises. They just need their kids!
“Babies are great for putting on the bottom of your legs, then lifting them,” says King, adding on that moms can lift their 10-30 pound “kidlets” over their head to help tone their arms.
They can be great cardio partners, too. For moms who don’t own cardio machines, or who are unable to run/walk outside for whatever reason, King cites dancing as an “amazing” way to get your heart rate up:
“Your kids will want to join in,” she says. “It’s fun and exhilarating… the music and (sense of) abandon is helpful for a healthy mindset.”
King also recommends finding time to work out away from the kids. As lovable and entertaining as they can be…they also have a tendency to distract.
Ultimately, regardless of where you get your fitness fix, it all boils down to having the right mindset. Namely, that fitness is important for both you and your children, and that you’re willing to set aside time.
As King makes clear, a dedication to fitness should first and foremost revolve around how good it feels to be strong and supple and less about looks.
That can stop you dead in your tracks.
Fitness equipment and tools you should have for your home gym:
- Stability ball for strengthening your core
- A few sets of free weights ranging from 5 to 20 pounds, depending on your strength
- Jump rope for anytime cardio
- Yoga mat for stretching and floor exercises
- Medicine ball (12 lbs. is a good weight)
- Good running shoes with no more than a year of wear
- Loose, comfy clothing – the cuter it is, the more inspired you’ll be to put in on every day and kick butt in your workouts!
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- I love that @AlyPain tells it like it is --> STOP Blaming Your Children - Why YOUR Failure Isn't THEIR Fault - http://t.co/LPo51mgI
- Pretend that every single person you meet has a sign around his or her neck that says, "Make me feel important." ~Mary Kay Ash
