Capturing Development

Thursday, February 25, 2010 by Jeannie Fleming-Gifford

Time flies when you are having fun. It also flies when you are a sleep deprived new mama who is busy taking care of a baby. Parenthood is quite a ride.

As I recently mentioned, my munchkin just celebrated her 3rd birthday. I still can't believe it. Three years? Seriously? Wow. It feels like I've just blinked. How could so much time have gone by? This picture was taken the day she turned one month old.

How do you capture the magic of this journey? There are a lot of ways you can do it. Many of them cost too much money and time. There are a few that are cheap and easy. Don't let too much time slip by.

Capture it:

• Photos. Take one photo of your child on their monthly birthday, especially during their first year. You'll be amazed at the changes you witness (and preserve) from month to month. At the end of the year, buy a simple frame (your local craft store is a good bet to find one) and put all 12 photos together. Ta-da.
• Journal or simply take notes. Grab a notebook and write down the random thoughts of the moment. Even if time is short and you don't even complete the sentence, it's amazing what you can document. These notes can also be what you are looking for the next time you are going to see your pediatrician and are trying to remember those questions you meant to ask.
• Paint. A baby's creations are a wonderful way to celebrate the moment. Your first painting may include finger smears across the page. Another painting may include the moment when your baby obtained the fine motor skills to hold onto a paint brush. These works of art will be cherished for years to come.  They also make great conversation pieces when displayed in your home!Remember to take a quick snap shot of your child engaged in the creation process.
• Measure. Each year (perhaps on their birthday), don't forget to make that pencil mark on the wall which notes the height of your child.

How do you capture your child's successes? Share your ideas! I'd love some new ones too...

Infancy and toddlerhood are magical. It's fun to capture the moment today that will fuel the memories of tomorrow.

Enjoy the ride -

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Planning Family Shape Up Challenge – Week 6 Fitness Assignment

Monday, February 22, 2010 by Helen Golden

Hey Shape Up Clan! You've been making all the right macro moves, but improving your fitness level means doing the micro things as well. Quik Tips: During every gym or home workout try to engage your abdominal muscles (by keeping them pulled in) throughout all your exercises. Push your fitness level forward, see if you can do your cardio routine for at least five minutes longer than usual, but not more than 10 minutes longer per session and per week.

When you're strength training remember to lift and lower your weights slowly. The slow-and-controlled method also applies to resistance exercises such as squats and press-ups. When you slow down, you automatically engage your core and minor muscle groups, which helps take you to the next level of fitness.

Stretch!*

Mission Possible Assignment:

Monday
Do the Planning Family Shape Up Challenge : Gym workout or home workout

Tuesday
Improve your cardio workout by trying something you haven't done before such as rope skipping or spinning.

Wednesday
Repeat Monday's assignment.

Thursday
Stretch*

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest and Play Day

*One thing that you can absolutely do every day if you want to is... S T R E T C H! The importance of warm stretched muscles can't be overemphasized!

• Stretch after your exercise routine as part of your cooling-down process.
• Or, stretch on off days after a quick 5-minute warm up of walking up the stairs, grabbing the mail or house work.
• When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. A stretch should not hurt.
• Hold a stretch for 30 seconds or more. Wait 15 to 30 seconds before you stretch the next group of muscles.
• Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
• Don't bounce, and don't force yourself into an uncomfortable position.

Week 6 Nutrition Tips & Tricks:

Understanding Nutritional Labels and Fact Panels: Components of a Nutrition Facts panel Food labels are designed to help consumers make healthy food choices. In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA developed these guidelines so that consumers would have access to useful nutritional information to help make smart choices. But how do you make sense of a food label? According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information: Common name of the product Name and address of the product's manufacturer Net contents in terms of weight, measure or count, and Ingredient list and Nutrition Facts Nutrition Facts Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. It is important to note the following: 1 g of fat = 9 kcal 1 g of protein = 4 kcal 1 g of carbohydrate = 4 kcal 1 g of alcohol = 7 kcal Serving Size Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label. Calories (kcal) Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in calories or low in fat. Nutrients listed Total fat, saturated fats, cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron are required on the label. Other nutrients are optional and may be listed at the discretion of the manufacturer. In addition to total calories and total fat, a few other nutrients relevant to heart health are important to pay attention to when reading a label. These include saturated fats, cholesterol and fiber. Effective Jan 2006, all labels should also include trans fatty acids. Percent Daily Values Percent Daily Values provide an estimate of the percentage of a nutrient from one serving in a typical 2000 kcal diet. Daily Reference Values Footnote This footnote reminds consumers of the daily intake of different foods depending on their own nutritional needs.

 

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Back on Track

Monday, February 22, 2010 by Jeannie Fleming-Gifford

I'm getting back on track when it comes to protecting my child. I admit it. I am one of "those" parents who has delayed (note: delayed not denied) vaccines to my child. Why? A variety of reasons. Mostly, however, the fear of any link between vaccinations and autism.

There's a lot of information out there. Sometimes it is great. Sometimes it is terrifying. As a new mom, I read all the information about vaccines and the number of them and timing. Well, it all got to me. I slowed things down and put my munchkin on her own schedule. Now, creeping upon the age of three, we're slightly behind the AAP recommended schedule (aapredbook.aappublications.org/resources/IZSchedule0-6yrs.pdf). Luckily, we're still in the game.

Just recently, I stumbled upon this article: www.cnn.com/2010/OPINION/02/03/singer.autism.study.vaccines/index.html. The title, "Time to regroup on autism" caught my attention. As you will see, the article bullet points new information regarding this developmental disorder. It also highlighted the recent retraction from the medical journal "The Lancet." The what? Although you may not be familiar with "The Lancet," you most likely have heard of the controversial research study which linked autism to the measles, mumps and rubella (MMR) vaccine. This study was published in 1998 and has been a source of constant conversation since then. It was one of the reasons that I chose a different vaccination route than that recommended by the AAP.

With new information, I find myself wondering if waiting or delaying was the right choice? After all, vaccines are meant to protect our children. What about you? Do have have any hesitation about vaccinating? What are your thoughts? Your plans?

As for me, I'm going to see my pediatrician soon and getting my kiddo "back on track."

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Text4baby

Thursday, February 18, 2010 by Jeannie Fleming-Gifford

Pregnancy. Are you there? Trying to get there? Wherever you are in the journey (it took us nearly a year to "get in the game"), chances are you are hungry for information. As a new mama (or new mama-to-be), you - of course - want to do everything and anything to support your baby's development.

It's a great time for finding out nearly anything you want to know. Of course, there are the traditional books (here's a list to get you started courtesy of Amazon, there's pregnancy websites, and now there is Text4baby.

Recently launched, this handy and FREE service will send you tidbits of information to keep you informed about what you can do to support your developing baby's health. SMS (short message service) messages are available in both English and Spanish. These messages are the outcome of an extensive partnership that includes both the government as well as professional and academic institutions. In other words, people who know their stuff.

Check it out...your child's developement is worth it.

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Planning Family Shape Up Challenge – Week 5 Fitness Assignment

Monday, February 15, 2010 by Helen Golden

Nicely done, you're officially committed! How do you feel? My bet is your energy levels and outlook are light years ahead of where they were back in January!

Quick Tip: A fit body requires quality calories and nutrition to burn before and after training, as well as during recovery from exercise. So don't forget to eat energy-packed protein and carbohydrate combined meals and to drink plenty of water. If you are looking for a custom nutrition plan, please email me at helen@pernax.com for more information. This service is available for a nominal fee.

Now that we are at the midpoint of the challenge, it is important for you to assess how you are doing. Please fill out the Midterm Self Analysis form by clicking here. REMEMBER: You must submit this completed form no later than Sunday, February 21, 2010 to remain eligible for the Grand Prize package.

Mission Possible Assignment:

Monday
Complete The Planning Family Shape Up Challenge as described in week 2: Gym workout or home workout. Take short breaks in-between the exercises and do 15-20 repetitions of all the resistance moves. Make sure you do your exercises in a slow and controlled manner. It is always better to train more slowly and accurately than to simply use momentum to raise and lower the weight you're lifting.

Tuesday
Take a 30-35 minute brisk walk or cycle, do step-ups or skip for half an hour. You should be doing interval training during every session now.
 

An In-Depth Look at Interval Training

Are you ready to rock your workout routine? Do you wish you could burn more calories without spending more time working out? Consider aerobic interval training. Once the sole domain of elite athletes, interval training has become a robust tool for the average exerciser, too.

What is interval training?
It's really not all that complicated. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Let's start with walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're more fit, you might alternate jogging with periods of sprints. For example, if you're jogging outdoors, you could sprint between light poles or mailboxes.

What can interval training do for YOU?
Whether you're a novice or you've been exercising for years, interval training can help you jazz up your workout routine. Consider these SaWeet benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.


• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 5k run in 25 minutes — or the additional calories you'll burn by keeping up the pace for the full run.


• You'll beat down boredom. Turning up your intensity in short intervals can add variety to your exercise routine.


• No special equipment needed. You can simply modify your current shape-up routine.

 

How will your muscles respond to interval training?
During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?
Yes — but you can take interval training to multiple levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day… or that minute. After warming up, you might increase the intensity for 45 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is completely up to YOU!

Does interval training have risks?
Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles or tendons. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You'll be surprised by the results.

Wednesday
Repeat Monday's assignment.

Thursday
Do 20-30 minutes of cardio and stretch. You may want to try Yoga, Pilates, or another mind/body type of class. You may opt to rest this day if you're tired, listen to your body.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Even God rested on the 7th day :)

What's Your Nutritional & Dietary Supplement IQ?

Advertised throughout the media, displayed in GNC stores and pharmacies, and promoted everywhere on the Internet, dietary supplements look like just another consumer product on the shelf. But are they? Take this quiz to find out how much you know about using dietary and nutritional supplements... safely.

1. A supplement labeled "natural" means that it also is:

a. mild

b. without any risk of side effects

c. safe to use with other medications

d. none of the above

2. Since dietary supplements are so easily available — and don't require a doctor's prescription — they are much safer than drug products and can be used to self-treat illnesses without a health professional's advice or supervision.

True or False

3. Testimonials in dietary supplement promotions give a good idea of the supplement's benefits and safety because they're based on firsthand accounts.

True or False

4. Many supplements have proven health benefits.

True or False

5. Before you start taking a dietary supplement, talk it over with a knowledgeable person like:

a. your doctor or health professional

b. your pharmacist

c. a supplement salesperson

d. a friend who takes them

 

Answers

1. D.

The term "natural" may suggest to consumers that the supplement is safe, especially when compared with prescription drugs that are known to have side effects. But natural is not necessarily safe. Although many supplements can be used safely by most people, other supplements, including some herbal products, can be dangerous. Aristolochic acid, which has been found in some traditional Chinese herbal remedies, has been linked to severe kidney disease. And the herb, Comfrey, contains certain alkaloids that, when ingested, have been linked to serious, even fatal, liver damage. Animal studies suggest that the herb may cause cancer, too. Even certain vitamins can be toxic at high doses. And certain supplements have been found to interact with other medications in ways that could cause injury.


2. False.

Studies have shown that some herbal products interact with drugs and can have a wide range of effects. For example, St. John's Wort can lower the effects of Indinavir, a protease inhibitor for treating HIV. St. John's Wort also may interfere with drugs used by organ transplant patients and drugs used to treat depression, seizures, and certain cancers. In addition, there are concerns that it may reduce the effectiveness of oral contraceptives. Garlic, Ginkgo, Danshen, and Dong Quai can cause blood to thin, which could cause serious problems for people on drugs like Warfarin or aspirin. Dietary supplements are not required to go through the same pre-market government review for quality, safety, and efficacy as drug products. But that doesn't mean they should be taken lightly — or without consulting your health care professional, especially if you have a medical condition or are taking other drugs.


3. False.

It's unwise to judge a product's efficacy or safety based only on testimonials. First, it is very difficult to verify the accuracy of the account. Some marketers may embellish or even make up testimonials to sell their product. Second, you can't generalize one person's experience to others. Anecdotes are not a substitute for valid science.


4. True.

Studies suggest that several popular supplements, including herbal products, may provide health benefits. For example, calcium can reduce the risk of osteoporosis, folic acid during pregnancy can prevent birth defects, and there is some evidence suggesting that St. John's Wort may be helpful for some people with mild depression. Check out any health claims with a reliable source, such as the National Institute of Health's Office of Dietary Supplements, a public health or scientific organization like the American Cancer Society or the Arthritis Foundation, and your health provider.


5. A or B.

Talk to your doctor, pharmacist, or other healthcare provider about any medicines you take, as well as any dietary supplements you're using or thinking about using. Though some doctors have limited knowledge of herbal products and other supplements, they have access to the most current research and can help monitor your condition to ensure that no problems develop or serious interactions occur. Retailers or marketers can be good sources of information about their products and their ingredients, but bear in mind that they have a financial interest in their products. If your doctor or pharmacist has a financial interest in the product, get a second, independent opinion.

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Music, Music, Music

Monday, February 15, 2010 by Jeannie Fleming-Gifford

I noticed it within days of bringing my little girl home. Whenever I sang, something happened. Sometimes she stopped crying, sometimes it seem to bring her comfort and security. Sometimes, it just made me happy (and weepy).

I'm not one of those people who have "a voice." You know, "a voice" as in, one that you actually want to listen to. However, I do enjoy singing. I love to make up songs. Sometimes they rhyme. Many times, they don't. I'm delighted that I finally have a captive audience who seems to really enjoy my "talent."

Where am I going here?

Well, the first stop is the importance of music in your child's life. The importance of music in their development.

Do you know that research has confirmed that exposure to music (i.e. lullaby music) can help premature infants develop? (Mozart Effect the Effect of Music on Premature Babies)

The benefits of music don't stop there. At an early age, an infant's developmental path for learning musical rhythm is similar to that used in developing language and speech.  Rhythm in music, pattern and beat, are very similar to rhythm, pattern, and beat in language. Language rapidly develops in late infancy and throughout toddlerhood.  Music may be another tool in promoting this rapidly developing skill.   Rhythm and beat also provide opportunities for movement (don't you love to watch an infant or young child "bob" to the music), which support children's acquisition of gross motor development.

Are you still thinking you can't sing?

The bottom line is that your child won't care. They love your voice. They love it most because it is you. It's the sound they've been listening to ever since they were a "bean" in your belly.

However, I know what you mean. So does my husband for that matter. At times, we all need a source for some "good" music.

Great news. Pandora - free, internet radio (www.pandora.com/#/) - has launched children's music. They've made it easy to get started. Instead of trying to find an artist that you and your kiddo may dig, you can simply tune into one of their stations (read more about those here: blog.pandora.com/pandora/archives/2010/02/childrens-music.html). Once you tune in, you can then give a "thumbs up" or "thumbs down" as you hear music and, over a period of time, build a station that you and your family will truly love.

Whether you do the singing or tune in, do it. It's a definite for your kid - both for fun and their development.

 

 

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Happy Valentine's Day!

Thursday, February 11, 2010 by Jeannie Fleming-Gifford

Happy Valentine's Day.

I'm a sap. I tear up at the jewelry commercials and my heart swells as I watch the shots of new love.

Personally though, I really don't like Valentine's Day. What's the worth of another "Hallmark" holiday?  Like New Year's Eve, many times, the day doesn't live up to the expectations. Will I get flowers? How about a card? Perhaps a long smooch? I hate to guess. Many times, it seems guessing only leads to disappointments of would've, could've and should've.

I have a love. He's been in my life longer than he hasn't. Yes, my heart still races when I see him smile at me.

Now, I have another love in my life. She's 2 feet tall, stumbles around like a drunken sailor and isn't that excited about getting her teeth brushed. Yet, I am crazy for her.

I always thought parenthood wouldn't change me. I was scared it would. And it has, but for the better. Seeing the world through her sparkling eyes and hearing the screech of her laughter, I have fallen in love all over again. And with that, I'm ready to celebrate.

How? Here's a few ideas to get you started:

• Homemade Valentine's. No matter if they are smeared with paint, globbed with glue, or scribbled with marker, these special cards will be treasured for a lifetime.
• Cook up some fun. Whether your munchkin helps (even young toddlers can help stir and pour) cook up a nice meal, you order in or eat out, a simple, special family gathering provides meaningful moments in your child's life.
• Have fun. Sing "Happy Valentine's Day" (use the tune "Happy Birthday"), light (and blow out) a couple of candles or have your own dance party (great physical fitness for you and your child). 

This year, my husband and I will celebrate Valentine's Day.  However, the table will be set for three. Thanks "Hallmark" for giving me another day to celebrate love.

What's your plans for celebrating the love in your life?

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Planning Family Shape Up Challenge – Week 4 Fitness Assignment

Monday, February 08, 2010 by Helen Golden

Planning Family Shape Up Challenge - Week 4 Fitness Assignment

Time flies when you're having fun! It's hard to believe we are almost half way through the Planning Family Shape Up Challenge.

The Good News: Your lean tissue (otherwise known as muscle) should be increasing, which means you will be looking more toned as well as losing body fat since lean muscle helps stoke the calorie burning furnace.

Quick Tip: Muscle weighs more than fat, so don't judge your progress by the number on the scale just yet. Instead, go by your clothes and your measurements, these are a much more reliable indicator of how fit you are.

To maximize your energy and fat-burning efficiency, drink plenty of water before, during and after your sessions. Remember to eat little and often (a good rule of thumb is to have 4-6 mini-meals a day) to keep your metabolism and energy levels up.

Mission Possible Assignment:

Monday
Complete the Planning Family Shape Up Challenge as described in week 2: Gym workout or home workout. Do slower and controlled repetitions, i.e. hold your lunges for two to three seconds. Remember to engage your abdominal muscles during all resistance movements.

Advanced Challenge: Work your muscles to temporary failure, that means you'll keep going until you can't manage another repetition. It is intensity and effort, not just duration, which changes your body shape. However, never work if the movement creates intense pain, only you know how much your body can handle.

As you start to work at a higher intensity, your warm up, cool down and stretches become even more important, so don't cut corners. Do Not Skip Them to save time!

Tuesday
30 to 35 minutes of slow jogging, cycling, step-ups, BRISK walking or 15 minutes of skipping rope.

Wednesday
Repeat Monday's assignment.

Thursday
Rest

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest

Remember this, if you've stuck with this for 4-weeks you've created a habit! You're awesome!

Remember to check the forum for Q&A and Shape Up support.

Week 4 – Food and Nutrition Guide

10 Energy Boosting Power Foods

Food that Keeps You Moving!

Get ready to pour your coffee and energy drinks down the drain. I want to take this opportunity to introduce you to a group of fantastic healthy energy sources that won't set your nervous system on fire, make you cranky, and certainly won't cost you $5.75 plus tax per cup.

Most of you know that your body prefers carbs as the primary energy source. That said, the key is giving your body the right kinds of carbohydrates… carbs that will supply you with energy, but spare you the dreaded post energy crash.

Cool, what's the solution? Avoid sugary spikes like you avoid the plague, and keep your carb levels on an even track. Your blood sugar level determines how much sugar is in your blood. When you eat carbohydrates, they're digested and absorbed into the bloodstream in the form of glucose (aka blood sugar). This causes your pancreas to release insulin. The amount of insulin depends on the amount and type of carbohydrates consumed.

Insulin is responsible for pulling glucose out of the bloodstream and giving it to the body cells where it can be used immediately as energy or put into 'storage' for later use.

If you consume too many, or the wrong type of carbohydrates, a sharp peak in blood sugar occurs which causes a sharp rise in insulin. The result is an energy burst also known as a 'sugar rush'.

Insulin quickly removes the sugar from your bloodstream causing your blood sugar level to drop rapidly to levels lower than normal. This is known as a 'crash'.

Avoiding the blood sugar level crash

Low blood sugar, or 'crash', causes fatigue, weakness, mood swings and decreased energy causing intense hunger and cravings. What happens is that you continue to eat because you're feeling hungry, invariably consuming more sugar – which in turn causes an energy peak (rise is blood sugar) and energy crash (fall in blood sugar).

The vicious cycle repeats itself.

Do you suffer from after lunch sleepiness? Low blood sugar is the reason why. On the other hand high blood sugar and insulin can increase fat storage. A high level of insulin activates fat enzymes which move into the bloodstream as fat storage cells or body fat.

Understanding how to control and balance your blood sugar is essential to controlling the cravings and fat loss. No more rollercoaster highs and lows or late afternoon drowsy spells, just solid, steady, energy all day long. You will be amazed at how different your energy level feels in a very short amount of time.

How to stabilize your blood sugar level:

By eating a small to moderately sized meal containing "Energy Foods" every 2 1/2 to 3 hours, you provide a steady and controlled release of insulin, which delivers the amino acids to "hungry" cells preventing cravings allowing you to break out of the vicious 'sugar cycle'.

My Favorite Energy Foods:

1. Oatmeal
2. Fruit smoothie with low-fat yogurt and whey protein
3. Peanut butter
4. Whole wheat pasta
5. Asparagus
6. Apples
7. Yams
8. Dried Fruit
9. Beans
10. Carrots

Quick Tips:

Eat breakfast! Get your metabolism off to a running start.

Avoid grease and other saturated fats.

Eat "small" meals, every 2 1/2 - 3 hours

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Happy Birthday Baby!

Monday, February 08, 2010 by Jeannie Fleming-Gifford

It's a big week in our house. Yes, there is Valentine's Day. There is also this munchkin's birthday. Yes, 3 years ago this week, she came into our lives and rocked our world.

I swore parenthood wouldn't change me. Oops. I was wrong about that one. As you know (or soon will), it's a great ride. It is a ride that is sometimes indescribable, unbelieveable and most often, full of joy and fun.

I always thought some parents got a bit crazy when it came to celebrating their munchkin's birthday. Now, I get it. I am crazy too.

As nutty as I am (menu planning, present buying, etc.), I do try to keep myself  in line. After all, this is her day. Not mine. It's about making a day that meets her needs. Not mine.

With that in mind, I offer up the following ideas for celebrating your baby's big day:

• There can be too much of a good thing. This is true when it comes to parties and people. Babies (and toddlers) like routines and intimate celebrations. When it comes to planning your (oh, I mean your baby's - oops) party, keep in mind their eating and sleeping patterns. Even if 1pm is a great time for everyone else to gather, if it's normally your tiny tot's naptime, bag the idea. Schedule the party for a time when your baby feels their best. If they are a morning munchkin, go for the the 10am or 11am fiesta. Perhaps 4pm works better? Do it. Schedule around your child's needs.
• Keep your invite list small. Yes, you may want to let everyone in the world know that your baby is celebrating their first, or second or third, birthday. Tell them, but don't invite them all to the party. Too many people in one place may only lead to a noisy environment and too much of a good thing for baby. If you want to celebrate with everyone, consider a couple of smaller get togethers vs. one massive party.
• Your baby is sweet enough. Cake is good. Icing is better. That's my philosphy anyhow. However, when it comes to a young child, do monitor the amount of sweets they are intaking. Too many sugars may leave baby not feeling their best. Everything in moderation - including baby's intake of cake.

Birthdays are a great time to stop and celebrate your efforts in raising a happy and healthy child.

Don't forget to capture the moment.

Enjoy!

 

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Bow-wows & Babies

Thursday, February 04, 2010 by Jeannie Fleming-Gifford

These are my two girls. Aged 8 and 11, they were our first "babies." Then, came our baby girl.

Recently, I came across this article: www.cnn.com/2010/HEALTH/01/11/pets.new.baby/index.html.

It's a good read. Are you the owner of pups and thinking about how their life may change (and yours too) with the addition of a human baby into your life?  You'll find this article has good, down-to-earth and practical advice when it comes to preparing them (and you) for this change that very well may rock rover's world.

We were lucky. We navigated the transition of one little munchkin into their lives pretty unscathed. It definitely helped that one of these beautiful pups is from a guide dog school.  I was raising her to have a career as a working dog. (Her plans changed and we adopted her.) 

After reading Monica Halloway's "Cowboy & Wills,", I've been pondering the impact of our pups on my child's development. I haven't researched this deeply, but I can tell you a few things I've noticed/believe we've gained with these two dogs in our lives (and hers):

• Getting out and about. With dogs, especially Labrador Retrievers, a tired dog is a good dog. These dogs don't take well to long, leisurely days in the house. Therefore, neither do we. Our family benefits from our own personal fitness trainers who are relentless. Tails wag and noses push on our legs until we all make a move out the door. Yay for good infant carriers and for jogger strollers! There have been early morning (pre-sunrise) walks, evening walks and nighttime walks. Nature and the great outdoors is good for baby and good for me!
• Caring for others.  In this case, taking care of our critters. As an infant, she watched our interactions. As a toddler, she is able to help. There are the countless trips from the sink to the water bowls, carrying the small measuring cup (good for fine motor skills and coordination, not to mention  that it keeps her busy for a few mintues and ensures that the floors get mopped every so often!).  There is also the helping to feed the pups each day, scooping and pouring their dry kibble into their bowls.
• Interactions. She's flying solo right now (meaning there are no other siblings in the house). Yet, she does have someone to compete with when it comes to our affections and also someone/something in the house who she interacts with daily. Somehow, I think it's got to be good for her social-emotional development.

Sometimes our house feels like a zoo.

Sometimes, our house is a zoo.

What about yours? Are the benefits of having animals worth it for you and your child? Has having a baby rocked your dog's world?

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Planning Family Shape Up Challenge – Week 3 Fitness Assignment

Monday, February 01, 2010 by Helen Golden

If you're still coming back, I'm so proud of you! You've obviously managed to stick with the exercise program and are committed to the 8 weeks and beyond.

This week, I need you to concentrate on the quality of your strength training moves and add intensity to them by making each move slower and more controlled. This works your muscles more efficiently, as you are not relying on momentum and gravity to complete the move.

Quick Tip: Count to four or eight as you lower and lift the weights. With other moves like squats, lower yourself down with a four count and raise yourself back up with a four count as well.

If you want your workout to be even more challenging, add light weights or the IMX to your resistance movements and go from one move to the next without resting. Listen to your body and don't overdo it.

Monday
Complete the Planning Family Shape Up Challenge as described in Week 2: Gym or home workout with slower movements and shorter breaks between exercises. Make sure you warm up for approximately 10 minutes and cool down and stretch after each session.

Feeling "Randy"? Do 20 controlled reps!

Tuesday
Take a brisk walk or run, do step-ups, or cycle for 20 to 25 minutes. For those of you who need more of a challenge, you can try interval training. You do this by increasing your pace and effort for 1-2 minutes, then lowering your intensity and pace for 1-2 minutes, then increase your pace again for 1-2 minutes, regardless of the type of exercising you're doing. Keep alternating your pace as long as you are comfortable. Cool down and stretch at the end.

Wednesday
Rest.

Thursday
Repeat Monday's assignment.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest.

Keep in mind that strength training is the key to burning fat… the more conditioned your muscles are the more fat you will burn even when you're NOT working out.

Week 3 – Food and Nutrition Guide

7 Day Menu Based on 1800 Calories

Click Here for a Printable Guide

Day 1
Breakfast Toasted English muffin 1 T. peanut butter 2 tsp. jam or preserves 4 ounces calcium fortified orange juice Snack 6 ounce fruited low fat yogurt	Lunch 1 1/2 cup red beans and rice, prepared without meat or added fat 1 cup raw vegetables (peppers, cucumbers, tomatoes, etc.) 2 plums Snack 1/4 cup almonds	Dinner 4 ounces marinated, grilled salmon 1 medium baked sweet potato 1 cup steamed broccoli Large salad with romaine and mixed salad greens 1. T. olive oil based salad dressing Snack 1 cup skim milk or soy milk 3 cups fat free popcorn
Day 2
Breakfast 1 cup oatmeal, prepared with water (stir in 2 tsp. honey, 1 T. chopped dates, 1/4 cup skim milk after oatmeal is done) 4 ounces calcium fortified orange juice Snack Low fat string cheese stick	Lunch Sandwich: 2 slices whole grain bread, 3 ounces oven roasted turkey, spinach leaves or mixed lettuce greens, mustard 1 snack sized bag of pretzels 1 large apple Snack Large stalk celery with 1 T. peanut butter	Dinner Mediterranean salad: 2 to 3 cups Romaine lettuce (torn), 1/2 of a red, yellow or green bell pepper; 10 cherry or grape tomatoes; red onion, parsley, as desired; 3 large black olives, sliced; 3 oz. grilled or pan seared chicken breast; 1 oz. feta cheese; 1/4 cup chick peas; 2. T. Greek dressing 1 small slice crusty Italian bread, dipped in 2 tsp. olive oil with pepper Snack 1 cup sugar free hot cocoa, made with skim milk
Day 3
Breakfast 1 1/2 cup Corn Bran (or another high fiber cereal) 1 cup skim milk 1 boiled egg 4 ounces calcium fortified orange juice Snack 2 T. raisins 1 cup skim milk	Lunch Tuna salad, 3/4 cup (made with water packed tuna, light mayo, relish and chopped celery) 6 whole grain crackers 1 medium raw carrot 1/2 cup mixed fruit, in own juice Snack Fruit juice Popsicle	Dinner Veggie burger on whole grain bun, with 1 slice Swiss cheese, mixed lettuce greens, onion, tomato, mustard and ketchup 1/2 cup oven baked "fries" (toss thickly sliced, unpeeled potatoes with 2 tsp olive oil and bake in a 375 degree oven for approximately 35 minutes, turning occasionally. 1 cup lightly steamed broccoli with onions 1 orange Snack 22 Teddy grahams
Day 4
Breakfast 2 scrambled eggs, made with cooking spray 2 slices whole grain toast 1 tsp. butter or trans free margarine 4 ounces calcium fortified orange juice Snack Fruit /cereal bar 1 cup skim milk	Lunch 3/4 cup hummus 1small pita bread, toasted 1 cup raw vegetables (peppers, celery, tomatoes, etc.) 1 peach Snack 6 low fat crackers with 1T. peanut butter	Dinner 3 ounces barbequed chicken breast, skinless 1 medium ear corn 1 cup zucchini, tomatoes, onions, lightly cooked with garlic and 1 tsp. olive oil Snack 1 1/4 cup berries 8 ounces skim milk
Day 5
Breakfast 2 pancakes, 4 inch round, with 1 tsp. butter or trans free margarine 1 T. fruit spread or maple syrup 4 ounces calcium fortified orange juice Snack 1/2 cup frozen yogurt	Lunch 2 cups minestrone soup 6 low fat crackers 1 ounce part skim mozzarella cheese 1 medium pear Snack 1 cup skim or soy milk 1/8 cup peanuts	Dinner 1 cup spaghetti, with 1 cup tomato sauce (containing soy crumbles or extra lean ground beef) Large salad with mixed lettuce greens, tomatoes, broccoli, etc., with 1 T. olive oil based salad dressing 1 small slice Italian bread, dipped in 1 tsp. olive oil Snack 17 grapes
Day 6
Breakfast 1/2 cup mixed fruit (banana, kiwi, orange, strawberries, etc.) 1/2 cup low fat vanilla yogurt 1 low fat granola bar, made without hydrogenated fats 4 ounces calcium fortified orange juice Snack 1 cup vanilla soy milk	Lunch 6 inch sub sandwich: 3 ounces turkey breast, 1 ounce Swiss cheese, lettuce, peppers, tomatoes, cucumbers, vinegar 1 medium apple 1 small bag baked chips Snack 1/4 cup sunflower seeds	Dinner 1 fajita: 1 small flour tortilla, 1/2 cup sautéed vegetables (zucchini, broccoli, onions, tomatoes, etc.), 3 oz. skinless chicken, 1/4 cup salsa) 1 cup spicy black beans Shredded lettuce salad, with 4 large black olives and 1 T. guacamole Snack 1/2 cup fat free pudding
Day 7
Breakfast 2 slices whole grain toast, with 1 T. peanut butter and 2 tsp. fruit spread 4 ounces calcium fortified orange juice Snack 1 small banana	Lunch 1 cup low fat cottage cheese 6 low fat, whole grain crackers Mixed green salad, with 1 T. salad dressing 1/2 cup sliced peaches, with 1 T. slivered almonds Snack 6 ounce low fat fruited yogurt	Dinner 1 1/2 cups chili with beans, tomatoes, extra lean beef 1/3 cup brown rice 1 cup raw vegetables (carrots, celery, peppers, broccoli, etc.), with low fat spinach dressing as desired - * see recipe below. 1 whole grain roll 1 kiwi fruit, sliced Snack 1/2 cup cereal with dried fruit 1 cup skim milk *Low fat spinach dip: 1 cup low fat plain yogurt 1 cup fat free sour cream 1 box chopped frozen spinach, drained well 1 packet dried onion or vegetable soup mix Simply mix all ingredients together and enjoy!! Store unused portion covered in the refrigerator.

To eat fewer calories, consider having a protein smoothie/shake for 1 or 2 of the meals during the day. Continue to have your snacks as your body needs to eat 5 times a day. I personally drink a protein shake every morning after my first workout of the day (which is usually at 6am, that's right! The early bird gets the worm). All of my nutritional supplements come from Isagenix, I highly recommend this brand because it has the ‘cleanest' ingredients and I value my body ;-) Please contact me if you have specific questions.

Coach Helen

 

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Bye, Bye Bottles

Monday, February 01, 2010 by Jeannie Fleming-Gifford

Why does it seem everything about development is so darn bittersweet? You want them to grow, but you also don't want this moment to pass.

Recently, I stood in Starbuck's with my munchkin on my hip. It's part of our usual routine and I admit that I love the smiles and accolades I get from strangers about my cute kid. This morning, as I stood in line, the gentleman in front of me turned around, smiled and said "You're lucky...my little girl is now 22 years old."

I've blinked and so many milestones have already passed.  I don't know where the time has gone.
When she was three months old, I moved her from the bedside bassinet to her own crib. She didn't mind the transition and fell asleep rather quickly. I remember returning to my own bed, tears in my eyes, staring at that empty bassinet.

The day I stopped nursing, I felt so sad. She had been part of me. I felt as if this was the last lifeline I had with her. I had sustained her. Now, she was okay without me.

Then, it was bye bye bottles. Yes, it was time. But, instead of the cuddling I enjoyed as I watched her suck down another meal, she's off and running (literally) with a cup in hand.

I know, I'm a sap. It's a bottle, but I've blinked and said goodbye to so many things I've loved about my baby.

Bye bye bottles.

Are you saying goodbye to anything these days? How are you feeling?

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