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Archive for March, 2008

Beat The Bloat & The Blahs

Monday, March 31st, 2008

bloat When PMS strikes, even The Well Mom is downright crabby. Who enjoys feeling crampy and tired? And for those of us trying to maintain the post-baby weight loss, all that bloating plain stinks. Luckily, there are some easy things to try at home that take just a little bit of effort. The Well Mom turned to naturopathic doctor and fellow mom Dr. Margaret Schenck for some guidance on easing those annoying PMS symptoms.

Dr. Schenck says diet can play a major role in relieving PMS. She advises her patients to be aware that “inflammatory chemicals in the body can be reduced or enhanced by certain foods …and that treating a “sluggish liver” can help detoxify and metabolize excess estrogen in our bodies.”

Here are some tricks that might make the days leading into your period more pleasant.

*Stabilize blood sugar:Eat small, frequent meals, 5 or 6 meals a day by adding a mid-morning and mid-afternoon snack. Limit simple sugars by eliminating concentrated sweets, soft drinks, and fruit juices.

* Replace simple sugars with complex carbohydrates. Simple sugars to avoid include white sugar, white flour, and white rice. Complex carbohydrates to choose from include brown rice, whole wheat, oats, barley, and other whole grains.

*Reduce intake of alcohol, caffeine, and saltas they can worsen PMS fluid retention symptoms and mood fluctuations. Eliminating coffee may significantly improve breast cysts and tenderness.

*Increase the intake of fruits,vegetables, legumes, nuts, fish, and flax and olive oil to increase theflux of anti-inflammatory chemicals in the body.

*Limit the intake of dairy products and red meat,which contain exogenous estrogens (environmental estrogens that contribute to hormonal imbalance). Furthermore, dairy and red meat increase the flux of pro-inflammatory mediators in the body.

*Increase foods that help support the liver such as garlic, onions, green leafy vegetables, beets, carrots, and artichokes.

*Nutritional supplements havebeen shown to be particularly effective for the treatment of PMS. Important nutrients to consider are B vitamins, especially B6, vitamins A and E, magnesium, calcium, zinc, and essential fatty acids (EFAs). Discuss recommendations with your doctor.

Beyond dietary changes, Dr. Schenck also suggests:

Stress reduction can be helpful in reducing PMS symptoms especially if anxiety, depression, and insomnia are the chief complaints. Stress can be reduced by restructuring your environment to make it less stressful, learning relaxation techniques, or talking to a qualified professional for counseling. Books and tapes are available to help learn thesetechniques.

Exercise has been shown inseveral controlled trials to alleviate PMS symptoms. Regular exercisers had improvement in all PMS parameters including concentration, mood, pain, water retention, and depression. Frequency of exercise rather than intensity is a more important factor in reducing PMS symptoms.

Herbal preparations often utilized and are chosen for their special properties matched specifically to your symptom picture. Consult with your naturopathic doctor or your physician for recommendations and dosages.

Learn more about naturopathic medicine and Dr. Margaret Schenck

*The Well Mom encourages you to consult with your own personal physician before altering your diet or exercise regimen.*

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The Un-Boob Job

Monday, March 31st, 2008

By Julie Barroukh, Founder, JulieBFit.com
Let’s be honest. Which woman who has ever birthed children doesn’t secretly wish for a boob job? I have to admit that I go back and forth. I envy those women who don’t have to wear anything underneath their tank tops at the gym – and those whose nipples stand erect ABOVE their belly buttons. But I am just too chicken to ever do it. I don’t want scars. I don’t plan on showing my breasts to any new men (unless they are hyper-intuitive, sensitive, fun, easygoing, witty, charming, intelligent, well-bred and filthy rich – and there are so many of THOSE out there!!!) So what’s left? un-book

About a month ago I was changing for a dinner party in my room and my friend Lori was with me. When I took my shirt off she looked at me and said, “Wow…your boobs are a lot higher than they used to be!” I was surprised. I didn’t have surgery, or apply any of that skin-colored masking tape from Victoria’s Secret! I started thinking about what it could be, and realized that it must have been my weight training. Now, believe me, when I tell you that my boobs hang lower than a weeping willows branches on a rainy day. I had 3 kids in 3.5 years and nursed all of them (progressively shorter amounts of time, but nonetheless!) On any given morning, I have to manually position my breasts inside my bra (be it sports, or regular) to ensure that my nipples actually line up in case, on the very, very off-chance they become erect and need to be symmetrical! I realized that what Lori saw was the benefit of my bi- weekly chest workouts that target all areas of the pectoral muscles.
un-book

While no “non-surgical” methods can do anything to actual breast tissue (though cardiovascular exercise will lower the fatty tissue in the breast like everywhere else), weight training will tighten the muscles underneath and around the breasts causing a firmer, higher appearance.

Here’s what I call the “breast-or-ator” exercises! Trust me, ladies…twice a week and you will surely see a difference. When you work the chest, there are two different types of motions that you need to do to engage all the pectoral muscles. The first motion is a chest press. Presses activate the upper and/or lower pecs. Basic chest press exercises include: push-ups, barbell press, dumbbell presses and Smith machine presses. You can lay flat on the bench, press on an incline or even a decline.

For added challenge, take your presses onto an exercise ball (which will also engage the abs, glutes and quads). I am a big fan of “multi-tasking” exercises…those that engage a variety of muscles during an exercise. I recommend doing all variations because you wind up working the muscles differently and that is one key to resistance training…finding NEW ways to challenge your muscles.

The second motion that you need to do is called a “flye.” Simply put, think of a bird flying…wings flutter up (or open) and closed (down). Chest flyes can be done on a flye machine (commonly known as a “pec deck”) on a bench or ball with dumbbells or resistance bands. They can also be done with cables, or, moving side-to-side with dumbbells (my favorites). Flyes work all areas of the inner and outer pecs.

And here’s the added bonus in case firm chest muscles aren’t enough. When we work our chest, we are also engaging the triceps muscles under the arm, so that “arm flab” will get worked, too!

Let’s face it, I will never have the breasts of my pre-baby body again, my friends. But I can promise you this. It’s not what you got, it’s how you present it. I look fabulous in a tank top, because I train my pectoral muscles at least twice a week, I own a fantastic sports bra (Champion model 1050) and regular bra…and I ACT like my breasts are still pert. That’s always the bottom line. You are as “pert” as you feel!

*The Well Mom encourages you to consult with your own personal physician before altering your exercise regimen.*

un-book
Learn more about Julie’s inspiring transformation from frumpy mom of three to fitness trainer and fabulous role model on her website www.juliebfit.com and browse her secrets to staying strong & healthy on The Well Mom. Julie is also the producer and host of the fabulous “Moms With Muscle” DVDs.

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Clean Out Your Closet

Wednesday, March 19th, 2008

closet Spring is a good time to take a hard look at your closet. Even if you’re still transitioning from pregnancy, it’s time to refresh your wardrobe and time to let go of all of those things you never wear. Wardrobe consultant Julia Dupps says you’ll create space AND take some of the stress out of deciding what to wear in the morning.

closet 1. The One Year Rule: If you haven’t worn it in a year (and you’re back to your pre-baby size), chances are you won’t wear it again. If you’re still undecided and not able to part with an item, turn the hanger in the opposite direction of all your other hangers. If after a few months the hanger is still untouched, then you know it’s time to let go.

2. Double or nothing: If you are tight on space and looking for ways to fit more into your closet, hang skirts or pants two to a hanger. For example two similar pairs of black pants or two white summer skirts on the same hanger. This is a great space saver and an easy way to help you stay organized.

3. Bag Lady: Always keep a bag for donations or discards near your closet. Placing a shopping bag near your closet(s) will be a daily reminder to clean out the old and motivation to replace with the new. Instead of cleaning your closet a few times of year which can be overwhelming, commit to doing a section at a time on a weekly basis.

4. Keep it simple: Pregnancy and post-pregnancy, life is crazy and busy. Arrange your closet by what you are currently wearing on a day to day basis. Keep the season’s basics in the most convenient (reachable) section of your closet. In addition, keep an extra pair of comfortable shoes in the car as well as a hoodie or jacket.

5. One woman’s trash is another woman’s treasure: Have a party to get rid of your pre or post-pregnancy clothes. Planning a social function or attending an event can also be another way to get motivated to clean out your closet and get organized. Hosting a party is a great way for friends to get together to have some fun and trade items or collect clothing for a well deserved charity.

Julia Dupps is the wardrobe consultant for all of us who are not blessed with stardom or bottomless bank accounts. She won’t put you in some over-the-top frock and scoot you out the door to the VMAs. But she will come to your home; reorganize your closet, shop with you to help you build your wardrobe and much more. For more information, check out Julia’s website: www.wishwc.com.

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What’s a Modern Dad?

Wednesday, March 19th, 2008

By Heather Cabot, The Well Mom

The role of “dad” just isn’t what it used to be anymore. The guys are doing much more of the heavy lifting around the house than most of our fathers did. More dads than ever are now taking care of everything from diaper duty to laundry to even staying home with the kids so we can pursue our careers. dad

New Jersey filmmaker Dana Glazer knows this well. He is living the life of an “evolved dad” himself, as a 39-year-old work-at-home father to two young sons. The birth of his sons and his decision to stay home with them in a 60-40 split with his interior designer wife spurred his mission to uncover how today’s fathers define themselves and their responsibilities. What’s changed since we were kids? And how has fatherhood transformed through the ages?

dad His documentary, “The Evolution of Dad,” is about how men see themselves and how society perceives men and fatherhood. The film is set to debut on Father’s Day 2010.

“You’re going to have grown men crying. It is going to dredge up issues about their relationships with their fathers. It really brings this stuff up. You don’t realize how deep it goes,” he says

The feature film probes this emotional subject through the eyes of men who’ve made a range of decisions to balance work and family, as well as digging into the latest research by sociologists and psychologists studying gender roles.

Glazer hopes the movie will provide an opportunity to start a dialogue among men about their feelings around what it means to be a father, masculinity, the role of breadwinner and how fathers are dealing with the daily juggling act of personal and professional commitments.

“My challenge is how do you show someone going through the conflict of ‘I love my kids and it kills me to have to go to work and I barely see them in the morning and I am suffering inside because of it, ” explains the NYU Film School grad and freelancer for the Sci-Fi channel and HBO.

He hopes those fathers who spend too much time at work and agonize that they are missing out on their children’s lives will be able to take away a message that, “There are creative solutions…if you can accept a paradigm shift in terms of how you balance your work,” he told The Well Mom.

And you can get involved by nominating your father or your child’s father or any amazing dad you know for the Dads Honor Roll which will appear at the end of the film before the final credits. If you are interested, submissions can be sent to info@evolutionofdad.com and should include both the name of the Very Important Dad, as well as the name of the person submitting. (If the writer fails to provide both their first and last names and those of the dad of choice, unfortunately, the team won’t be able to consider them.) The submission deadline has been extended to February 21st.

It’s a topic ripe for discussion among dads…and moms. Here’s a sneak peek at how “The Evolution of Dad” is evolving so far.

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Get More Done After 5PM

Saturday, March 15th, 2008

By Laura Stack, The Productivity Pro
Do you find yourself keeping your nose to the grindstone and working diligently throughout the day only to have it all unravel when you step through the door at home?

I hear it all the time: “I’m so exhausted when I leave the office, but I always know there is more work waiting for me when I get home. What can I do?” With most of the day behind us, it’s easy to lose our focus and end up letting those precious hours at the end of the day go to waste. Keep in mind that those weekday hours from 5:00 ’till 9:00 make up 20 hours of your week! Not many of us can afford to waste that much time.

Ask yourself a few questions to help you make the most of those evening hours and feel less stressed as a result.

How much television am I watching? For many, the biggest culprit – by far – is television. There’s no reason you can’t enjoy a favorite show or two, but don’t let it dominate your evenings. Have you ever spent hours in front of the tube and barely even realized it? You can’t get a single one of those precious minutes back, and chances are that in a week you won’t even remember what you watched. That’s a bad sign! See if you can turn it off for a week. You don’t even have to spend the extra time doing something particularly productive – just something different. Read a book. Talk to your family. Organize a drawer or two. You’ll be amazed at how much better you feel than you do after hours in front of the TV.

Where does the time go? Try keeping a diary for those 20 hours between 5 and 9 for one week. At the end of the week, it should be clear where there’s room for improvement. Here are a few things to look for as red flags, and some suggestions on how to tackle them:

The Internet: Do you sit down at the computer to check your e-mail and end up spending an hour aimlessly surfing the internet?

- The Fix: Limit e-mail checking to just that. If you want to surf, go ahead – just do it after the rest of your “home” work is done.

Continuing the Workday: Do you have a habit of bringing the office home?

- The Fix: Do it, if you must. But consider the value of your time and the things you are sacrificing to continue the workday. If you have to work at home, have a schedule and a plan of exactly what you need to accomplish. If you can just leave work at work, even better.

Dinner Plans: Does it take twenty minutes of staring into the fridge to figure out what’s for dinner?

- The Fix: Take an hour on Sunday and plan 3-5 meals for the week. Even if that means planning for take-out, know what you’re having ahead of time. If you can, cook a meal or two over the weekend and reheat them during the week to save time.

Kid Wrangling: Are you spending a ton of time making sure homework is done or working on kid-infrastructure like coordinating the carpool and extra-curricular activities?

- The Fix: Get a plan – and a calendar. Hang a desk-sized calendar in a prominent spot, and use it for the family’s master schedule. This way, it’s all in one place and you can spend less time coordinating on the fly. As for the kid-wrangling and homework: get a routine going. Whether it’s first thing when you come through the door or at a planned time each evening, block off time to do homework or other structured activities.

Chores: Are you working all day and then coming home to work another few hours to catch up on the housework?

- The Fix: Don’t feel obligated to do it all, or even most of it. Aim for one or two “large” tasks and a couple of small ones each evening. Bring the family in on it, too. Throw a load of clothes in the washer and then go clean up the living room. When you’re done tidying up, fold the clothes. A little each night will go a long way for the whole week and give you more free time on the weekend.

Paper: Does it seem like your mail is taking over every horizontal surface in sight? And that you’re constantly sitting down to pay bills?

- The Fix: While the kids do homework, you should too. Sort through the mail, file it in your tickler file by due date, and get it off the counter.

What can I do that will have a positive effect on my life? So many of the most personally rewarding things in life really do take very little time. You just need to make them a priority. With your newly-efficient schedule, you can now work in 20 minutes of exercise, an hour to read a good book, or 45 minutes to sit down with loved ones and catch up over a real dinner (with real silverware and everything). It doesn’t take much, but the results can be tremendous. You just have to commit to making it happen (and encourage loved ones to do the same). While you’re at it, make time for yourself. I’ll bet that no matter how tired you are, you always manage to take care of family and friends when needed. Make yourself a priority as well, whether it’s carving out time for a relaxing shower or going for a rejuvenating walk around the block. You’ve earned it.

What is my “perfect” schedule? There isn’t one. If you spend all day at work and all night fretting about a demanding timetable, you’ll drive yourself up the wall. Be flexible. Go with what works. And don’t be afraid to adjust as necessary.

Make it a productive day! â„¢

copyright 2008 Laura Stack. Laura Stack is a personal productivity expert, author, and professional speaker who helps busy workers Leave the Office Earlier with Maximum Results in Minimum Time. She is the president of The Productivity Pro, Inc., a time management training firm specializing in productivity improvement in high-stress organizations. Since 1992, Laura has presented keynotes and seminars on improving output, lowering stress, and saving time in today’s workplaces. She is the bestselling author of the books Find More Time (2006) and Leave the Office Earlier (2004). Her newest productivity book, The Exhaustion Cure (Broadway Books), hits bookstores in May 2008. To have Laura speak at your next event, call 303-471-7401. Visit www.TheProductivityPro.com to sign up for her free monthly productivity newsletter.

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When Mom Gets Sick

Friday, March 14th, 2008

By Heather Cabot, Editor-In-Chief, The Well Mom
Along this new motherhood journey, I have often heard whispers of a mythic plague that spreads like wildfire throughout the house, leaving no tummy untouched. With spring in the air, I was just about rejoicing that we had made it through another cold and flu season mostly unscathed. But then, the dreaded illness struck my family, and suddenly, I was facing yet another rite of passage. sick

It is one thing to care for a sick baby. Even two babies, plus a husband I can handle. But when I found myself suddenly dashing for the ladies’ room as I tried to conceal my distress from my twin two-year-olds, I was facing an all together new kind of challenge. What happens when the caregiver is so sick she can’t care for anyone else, let alone herself? Of course, I am speaking about temporary incapacitation. I would never compare a 24-hour bug to something terminal or truly debilitating. Yet the experience did raise some very practical concerns for me. How could I possibly cradle both my son and daughter who were also nauseous and feverish while I could barely stand up myself?

First, I did what any sane person would do. I called for back-up. This was one of those bugs that struck without warning. It was 5pm and all of the sudden, my stomach was churning and I was sweating and trying to keep my cool while Ian and Sam begged to be held (at the same time). I phoned my husband and said I needed him NOW. He could tell from my tone that this was no joke and thankfully, he works close enough to home that he was able to make it in time to help me get the kids bathed and into bed. He spent the night alternately cleaning up and comforting all three of us. Once I knew he was on the way, I called my mom. Yeah, this was one of those times that I needed MY mom. In two minutes flat, she talked me down and made me feel like I wasn’t a horrible mother for resorting to Elmo time while I counted the minutes to my husband’s arrival.

This virus flattened me. The next day, as I lay in bed with daughter Samantha who still had a fever and was in no mood to do anything but sleep, I thought about how fortunate I am to have someone to watch Ian. And then I kept remembering that line from the movie, “The Devils Wears Prada” – “I’m just one stomach flu away from my goal weight.” With the way I was feeling, I was like, forget the last two pounds, I just want the room to stop spinning.

At this point, our nanny was still healthy. And how she took care of all of us that day proved prescient (and how wonderful she is). While we napped, she quietly stocked the house with Gatorade, Jell-O and chicken broth. Somehow, I think she knew we’d be homebound the next day. I, of course, was clueless or maybe just too delirious to think about what would happen if she fell victim to this horrible sickness.

This is where I learned my next big lesson about illness. You’ve just got to give into it. As it turns out, even though I should have guessed that the flu would eventually route its way to our dear nanny, I hadn’t canceled ANY of my work commitments for the next day. I was sure that everyone would be fine and that I would manage to rally and fulfill my busy day. Not.

Sure enough, at 7:30am, poor Carmen let me know that she, too had gotten it. I felt awful – mostly because she was now suffering from the chills and queasiness that had distressed all of us. But I found that once I took a deep breath and emailed and called everyone to say I was taking the day off, a sort of calm settled over me. One radio host was especially sweet when I canceled an interview on her show. I didn’t have to say anything beyond stomach flu before she cut me off and said, “My god, you’ve got a house full of vomiting people. Of course, I understand.” My family was sick. It happens. And despite a little cabin fever, by the end of a long day, we made it. I felt somewhat victorious as the sun went down and I was serving the kids broth and toast for the third day in a row. The next day was Saturday and I would have some help again. I had earned another mom stripe. Who ever thought the stomach flu could be so empowering?

The Well Mom Guide to Being Sick

Call for Back-Up
Don’t be afraid to ask for help. Whether it is your husband, neighbor, friend or mom, there is no shame in admitting you need some support. And for the future, it might be a good idea to figure how who your back-up is before you find yourself in the midst of a breakdown.

Let It Go
Remember when mom used to say, if you’re sick, you’re sick. The same applies to us as mothers. Whether we are caring for the kids or caring for ourselves, it is helpful to give into the situation. In most cases, the work, laundry, errands, etc. will still be there when we get back. So…let it go!

Remember Your Mommy Mantra(s)
Sometimes those mantras can really help you when you are trying to keep it together. In my case, I kept repeating to myself, “This too shall pass,” especially during a particularly loud double tantrum. And it did!

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The Well Mom Goddess Contest

Sunday, March 9th, 2008

shirts Sponsored by LotusBlossomStyle.com

Contest Rules
In 100 words or less, tell us why you are a Mom Goddess and how you do it. By Mom Goddess, we mean a mom who is managing motherhood on her own terms and feeling great. We want to know your secret! You may also send us photos and/or video to make your point. We will select the three most compelling stories and feature them in the May 7th issue of The Well Mom. That’s the week leading into Mother’s Day 2008.
Each winner will receive her choice of one Goddess or Bamboo top from Lotus Blossom Style.

Email entries to heather@thewellmom.com by midnight Pacific time on Wednesday, April 30th.

You must be a registered subscriber to The Well Mom weekly newsletterto qualify to win. You must be over 18 and a resident of theUS or Canada. Content submitted to The Well Mom will become the property of The Well Mom, Inc. in accordance with the company’s privacy & editorial policies. Each winner will be contacted by The Well Mom and asked to release her shipping information and to select her garment from LotusBlossomStyle.com. Clothing will be shipped by Lotus Blossom Style.

shirts Developed by yoga instructor and musician, Tabby Biddle, Lotus BlossomStyle garments feature ancient sacred images and positive,inspirational messages. The hope is that these unique pieces, made withearth-friendly materials and methods, will have a healthy and positiveeffect on the wearer and all of those around them. Thanks, Tabby forsharing your amazing active wear with The Well Mom!