Archive for October, 2007

Get Your Mate to Help You Get to the Gym

Thursday, October 4th, 2007

teamworkExercise isn’t always top priority for the people we love. But whether you are with a jock or a couch potato (or some combo of both), when the partners in our lives don’t appreciate how much we need THEIR help to stay committed to exercise, our best efforts to workout can go out the window.  The Well Mom asked certified personal trainer Julie Barroukh for some creative ideas to get your husband or partner to cheer you on — and watch the kids, make dinner, help you out, etc. so you can make time to move your body.

JULIE B’s Stay Committed to Fitness Tips

1. Explain to your partner that allowing you just ONE hour a day will enable you to give back 3-4 hours of additional energy to the entire family

2. Tell your spouse or partner that working out has been proven to increase sexual desire, and if you start “revving your engine” at the gym, you might flip the switch in the bedroom!  (Tell him you PROMISE to do Kegel muscle exercises every day!)

3. Make it clear that you are the most important role model for your children and by showing them that Mommy takes care of herself, it will make THEM want to do the same.

4. Remind him that it never hurts to have a hot wife

5. If all else fails, tell your spouse that if he lets you out for an hour to go to the gym, you will let him lay on his butt for an hour watching violent TV.

teamwork
Julie Barroukh is a Los Angeles based personal trainer.  The mom of three is the producer and host of the DVD series, “Moms With Muscle.”  She’ll be sharing her fitness tips and tricks with The Well Mom from time to time.  Learn more about Jullie B at juliebfit.com

Ten Ways to Find More Time

Wednesday, October 3rd, 2007

time
By Laura Stack, The Productivity Pro

Reduce waiting time. If your doctor or meetings always run late, plan ahead. Make good use of this time and carry note cards, bills and magazines in your tote.

Limit your television watching. Sensible limits may relieve guilt from overindulging, while freeing up time for more worthwhile pursuits. TiVO or tape your favorite shows and skip the commercials.

Say no to yourself. If you’re not excited about attending a social function, then don’t go! Stay home and relax. Or if you planned to go grocery shopping, but the sun is shining and you’d rather be in your garden, it’s perfectly fine to change your mind and do your shopping tomorrow.

Cut down on cleaning. Keep cleaner within reach and spray the shower before getting out. Wipe the sink after each use. If you’re inclined to make the bed, pull up the quilt before you get out of it. Use washable throw rugs with rubber backs in heavy traffic areas. Change filters on the heating/cooling system frequently to cut down on dust.

Batch tasks when you can. It takes longer to do small administrative tasks one at a time. Instead practice “saving up” these items. Put all your copies in a “to be copied” project file; your filing in a “to be filed” bin; etc. Pick a regular day and time to handle all these tasks at once.

Don’t put things down “just for now.” Temporary places too often become permanent places. Put something away while it’s in your hand rather than allowing large piles to accumulate.

Reduce time at the store. Use catalogues or store websites which will gift-wrap and mail presents for you. Buy gourmet gifts from an online bakery or specialty store to have on hand when you attend parties.  Nuts, jams, teas and candies make excellent gifts.

Hire it out. You can get the kid down the street to mow your lawn for $20. Now think about hiring out housekeeping, laundry, cooking and other tasks you don’t enjoy or need to do.

Change your pace. If you normally do your grocery shopping on Saturday, pick a weeknight to go instead. The stores are much less crowded on Wednesday evening than Saturday afternoon. The desire to get home after work, instead of feeling like you have all day, will keep you clipping down the aisles.

Focus on simple pleasures. When your day’s work is done, make time for yourself. Relaxation doesn’t have to be expensive or complicated. A bubble bath or really good cup of coffee can be as satisfying (and less time consuming) than a spa visit or fancy restaurant. Yes, extravagant occasions are nice but when you focus on simple pleasures, you’ll get more for less, in less time, more often.

Make it a productive day!

(C) 2007 Laura M. Stack, MBA, CSP.  Laura Stack is a professional speaker and the president of The Productivity Pro®, Inc.  She’s the bestselling author of Leave the Office Earlier and Find More Time. Laura presents keynotes and seminars on time management, information overload, and personal productivity. Contact her at 303-471-7401 or www.TheProductivityPro.com.

Crazy for Cranberries

Wednesday, October 3rd, 2007

With the fall in full swing, The Well Mom is always looking for something fast and healthy to make for dinner.  What’s in season and easy to throw together?  Nicole Meadow, a Los Angeles registered dietitian who works with families says cranberries make a great addition to the menu.  Check out her yummy recipe for Quinoa with Cranberries, Peas, and Walnuts for a unique spin on rice.

The Lowdown on Cranberries
cranberries

Nutrition:
Excellent source of vitamin C and a good source of fiber.  Cranberries are rich in phenols, a type of antioxidant that is thought to reduce the risk of chronic diseases like heart disease (cranberries have been sown in research studies to lower LDL, the bad cholesterol, and raise HDL, the good cholesterol), cancer and stroke.  Cranberries have also been shown to help treat urinary tract infections by their ability to acidify the urine.   

What to Look For:
Look for cranberries that are shiny and not shriveled. A brown or a deep red color signals freshness. A good, fresh berry should be hard and bounce if dropped on a hard surface.  Dried cranberries are also great for a snack but usually have added sugar, so watch how much you eat at one time.  If you drink the juice, look for 100% cranberry juice (very different from cranberry juice cocktail which is only 25% juice).

Easy Storage and Preparation:
They’ll keep for up to two weeks in the refrigerator. Sort and rinse cranberries in cold water before using.

Quinoa with Cranberries, Peas and Walnuts
Serve 4

Ingredients:

2 cups organic quinoa, rinsed

2 cups water or vegetable broth

2 cloves garlic, crushed

1/2 cup peas

1 onion, diced

1/4 cup walnuts

1 tbsp olive oil

1/2 cup dried cranberries

Directions:
Cook quinoa according to package directions.  Make sure to rinse thequinoa thoroughly before cooking to remove saponins (which can make itbitter). 
Use vegetable broth for additional flavor.
In a saute pan, heat olive oil.  Add diced onions and cook until they start to caramelize (get brown, not burned).  Add garlic and cook another 1 minute. 
Add peas and cook for approximately 2-3 minutes.
When quinoa is cooked, let it cool for approximately 10 minutes.  Fold in peas, onions and cranberries.  Top with walnuts and serve.

Doctor. Entrepreneur. New Mom at 44.

Wednesday, October 3rd, 2007

Fifteen years ago, Dr. Natalie Geary spent her days and nights scrambling between her medical residency in pediatrics and life at home with a newborn and a toddler.

I never slept, never took time ‘for myself’ because I never wanted to be apart from the kids since I was away from them so much for work,” she tells The Well Mom. “I should have spent more time on myself the first go round.  I looked like hell a lot of the time I am sure.”

These days, the lessons learned back then have come full circle in both her personal and professional life.  44-year-old Geary is once again caring for a new baby.  But this time, she has a much more relaxed perspective about balancing her family, her pediatric practice and vedaPURE, her new skincare line for families.

“The only way I really feel at peace is if I feel I am working with people who share the same love of their children and the same love of their work and are devoted to the balance of it all…and have a great sense of humor,” she says.

The experience of figuring out how to manage her priorities is one of the reasons she created vedaMAMA.  The products are all natural and based on the ayurvedic principles of balance and healing Geary studied in India before her training in traditional medicine.  She says the skin creams she developed in her New York City office lab are based on the idea that “real beauty comes from health not make-up” and that moms deserve a special treat.

Geary says today she tries to make time for her own treats, including yoga and walks on the beach in Long Island.  It’s not always easy to find time with a nine-month-old and two teenagers.  But juggling everything is just part of the journey both at home and at work.

I have spent basically my entire adult life as a mother so the chance to do it again now seems like the perfect ‘next phase’ of motherhood.  I have one daughter applying to college now and one in diapers!…I figure that by the time the baby is ready to leave the home, my oldest one might have her own children and I can be a grandmother,” she says.


In support of National Breast Cancer Awareness Month, vedaPURE will donate 25% of each sale of vedaMAMA RELAX body butter to The Breast Cancer Research Foundation. To learn more please visit www.vedapure.com