Being a mom keeps you busy – and let’s be honest.  It can be stressful too.  I love my kids but there are days where they are more difficult to deal with than most of the grownups I run into in everyday life.  And then there is the house to be cleaned, meals to be made, bills to pay, those other people who don’t know how to drive but insist on getting in front of you when you’re in a hurry. . . and well, stress sometimes happens.

But there’s good news!  Even if you can only find a few minutes each day for peace and quiet, you can use them to relax and rejuvenate yourself. Depending on your tastes, you can find several ways to spend as little as ten minutes relaxing when the kids are napping, engrossd in their play or just before they wake in the morning.

 Here are some ideas:

•  During your child’s naptime, take a short catnap. Make sure you can hear your little one when he wakes up.  (I know, this is VERY hard to do – but so worth it when you can!)
• Sit quietly and do some deep breathing exercises. Sit straight and breathe in deeply to the count of six – breathe deeply under you fill your whole lungs. Hold for a couple counts and then release the breath slowly until all the air is out of your lungs. Repeat several times.
• Read a few pages of a favorite book.
• If there is another responsible person in the house, take a few minutes to go outside and take a walk, or work in the garden (but only if gardening is fun for you – if you consider it or anything else work, it won’t be as relaxing).
• Unwind for a few minutes by working on a craft that you love, like scrapbooking, beading or card making.
• Get an exercise DVD that has it’s program cut into short segments – do one or two exercise segments to burn off some stream and relax your body.
• Do a short yoga session.
• Take a few minutes to do some good healthy stretching.
• Sit quietly and write in a journal. Write anything – your hopes, dreams, plans or funny things that have happened.
• Sit quietly on the porch or patio and watch the world go by.
• Make yourself a cup of tea and sip it slowly. Nibble on a favorite cookie, too.
• Fix yourself a healthy sandwich or bowl of soup and take your time eating it – don’t gulp it down.
• Fix a facemask and give yourself a facial. Rinse the mask off; apply moisturizer and makeup for a refreshed looking you.

These are only a few ideas of ways to relax in just a few minutes. You can probably come up with a long list of things you like to do when you have some free time that help you feel refreshed and relaxed.  My favorite and one of the most rewarding is to doa simple 10 minutes of exercise.  It gives you energy, destresses you, and improves your overall health and ability to handle things.  My favorite is the Pick Your Level: Weight Loss Pilates (I’ve mentioned this before here)- it’s a series of three 10 minutes workouts you can do together for a full workout, or separately – as you have time.  I have Netfilx (yes, still) so it’s available on any of my tv’s, my computer, or even my phone!

Even when you have children, a home, a job, a relationship, hobbies, classes to take, friends to pay attention to, a lawn to be mowed and dishes to wash, you still need to grab time for yourself to relax, unwind and refresh yourself.

These small moments can be valuable helpers in keeping you de-stressed and on an even keel. As a mom, you’ve got a lot to do and a lot of responsibility on your shoulders. It’s important to remember that one of your first responsibilities is to take care of yourself.

You’ll be able to better perform all of you other jobs. Relaxation is a vital element of everyone’s life. Without it, stress can creep up and overtake you, making you less effective as a mother, and in other areas of your life.

Stress can also affect your health and well-being – if it’s bad enough, to the point of making you ill. Don’t miss even small opportunities to relax and enjoy a bit of peace and quiet.  So tell me, as a busy mom how do you find time to relax and what are your favorite relaxing activities??

©2012 Health Smart Mom. All Rights Reserved.

There is a person who I am extremely angry at about a certain event in my life – I mean really angry.  My conversations with God about her go something like this “I know I’m supposed to forgive my enemies – but not today Lord, I am still so hurt and angry, and I just can’t think anything nice about this situation.”

And so far God has mostly left me alone about it – until this week.

And now he is really letting me know that I need to let go of my anger and forgive this person.  Which I don’t really want to do – but I know that it’s time, I guess.  So on Sunday he (the Lord) was really on my case about it – and it appeared that blessings were going to start being withheld if I didn’t get with the program so to speak.  So Sunday my conversation with God about her went like this – “Okay God, fine – so I know that I need to forgive this person, and I certainly don’t want her to keep me from having good things in my life, so starting today I will try to start forgiving her.”

And this post is part of that forgiveness – to publicly let everyone know that I have some serious unforgiveness in my heart and that I am willing to let go of it. 

There is a “fleece” that I have out there on this one – something that I wanted to see – on the weekend of July 8 – 10th.  I was going to wait until the 7th of July to forgive (so as to not hold up blessings on the 8th) but God let me know that I needed to start yesterday – so I did.  But I will certainly need your prayers to help me with my prayers about forgiving this person. 

And for those who are curious – it doesn’t matter what she did – I’m not responsible for her actions – only mine -and my faith tells me that I need to forgive.

So if you are holding a resentment against someone in your life – know that not only is it hard on you physically in the form of stress, over or under-eating, loss of sleep, etc.  Spiritually, it can hinder your life and success in life as well.  So join with me this week and start to forgive (forgiving is usually aprocess)  that person and see if it doesn’t have a positive impact on your life.

UPDATE:  Well, talk about crashing and burning – nothing turned out even remotely like what I had wanted/hoped.  But I am still working on forgiving (it’s sort of a daily thing for me – I think I’m doing fine then a thought pops in my head and I have to choose whether to get angry again or to let it go).  I don’t understand God most of the time, but I do know in my heart – that regardless of whether or not any good comes into my life as a direct result of it – I still need to forgive this person.  So keep praying for me!  And keep on forgiving others!

©2012 Health Smart Mom. All Rights Reserved.

Which brings us to Day 2 – which is a lot more difficult than Day 1  to be sure!  I won’t disclose exactly what the plan is supposed to be (doesn’t seem fair for me to give away all of Joel Marion’s secrets) but so far I’ve been moderately successful.  I I did exercise, although not according to the plan, I walked for 1 1/2 miles – but hey – it was 80 something degrees out and there were 30 mph winds so I fure it was sort of a resistance workout as well.  And another way I strayed form teh plan is my supplements didn’t arrive.  But all in all, I’d say I was in moderate compliance and I actually don’t feel drained or edgy or any of those other things that you wuld expect on a diet.  I’m not allowed to weigh my self again or take measurements until Day 1 of round 2 so I don’t have any numbers.  But at least I don’t feel like I’ve totally blown the diet yet.

©2012 Health Smart Mom. All Rights Reserved.

What’s a crazy tired, super busy, over worked, frustrated with dieting mom to do?  Well, I’ve been reading a lot of different diet/exercise blogs, and I was way more than intrigued by Joel Marion’s Xtreme Fat Loss Diet.  What exactly got my attention?  The whole “cheat day”talk – eat whatever you want every five days.  Well, certainly I can handle 4 days of dieting if I can eat  whatever I want on the fifth day.  And he didn’t talk “eat nicely” he was talking pizza, french fries, you name it.  So I finally splurged and bought his Xtreme Fat Loss Diet program.

First of all – I was impressed with what I got for my money.  Of course there are upsells when you purchase – but I went for the bare bones – and I still received a great high quality product.  You get a Pre-Program Checklist, the Diet Manual, the Traning Manual, Cliffs Notes (I love the Cliffs Notes!), Supplementation Guide, Workout Logs, Success Journal and two informational transcripts from inverviews.  Of course – I started with the Cliffs Notes!

I ended up printing everything out (I like having a copy of things to read) but I did print it 4 pages to a paper to save a few trees.  I also uploaded my copy in PDF to my iPhone so I can read it when I get a chance.

I’ll be starting the Xtreme Fat Loss Diet on Sunday (Father’s Day), but I already took my measurements and will post them here (gulp) for all to see. Now, seing how I’m a nursing mom still, I imagine I will make a few alterations to the plan to make sure that I don’t interfere with my mommy duties, but will try to let you know, day by day without giving away too much of Joel’s plan what is going on, how I feel, and if I’ve made any progress.

Knowing that I’m a wimp when it comes to workouts, and I’m pretty busy on top of that – I’m hoping for a 2 – 3 pound per cycle weight loss for a total of 10 – 15 pounds in the 25 days. 

My Current Status:

• Weight: 165
• Waist: 33 1/2
• Abs:38 (still look preggers)
•  Rear End: 42
• Bust: 40
• Arm: 12 1/2
• Thigh: 24
• Calf: 15 1/4

©2012 Health Smart Mom. All Rights Reserved.

Pick your Level Weight Loss Pilates is broken down into three sections – standing pilates, side lying pilates, and mat work.  Each section is about ten minutes long.  If I can – I do all three sections and not only can you feel it working right away, to me the results were visible within days, just a little extra definition in my abs here, a little more flexibility in my legs there, it was amazing.  But since it is broken down into segments, on those days where I don’t have 30 minutes – or I don’t feel like 30 minutes, I can just do one section and still get great results. 

I’ve even shut my door at work and using my iphone to access Netflix – done a quick 10 minute session of the standing pilates for a quick stress reliever and mini workout. 

So – are you a netflix user?  What is your favorite workout available on Netflix?

©2012 Health Smart Mom. All Rights Reserved.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  As moms, we are about as busy as you can get, but it is still possible to squeeze in some time for exercise.  Not only will your body thank you – but you will be teaching your kids an valuable lesson about the importance of exercise. 

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home,  on vacation,  in an exercise room or in front of the t.v. – you can do these easy yet extremely effective exercises and if you have your own office – at work! (Sorry- I just can’t advocate the bridge butt lift in the employee lounge!)
1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.  You can also do a modified version of push-ups against a wall.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.  So next time you are watching your favorite t.v. show – drop and do a few of these great toners~ you’ll love the results!

©2012 Health Smart Mom. All Rights Reserved.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them overnight first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

©2012 Health Smart Mom. All Rights Reserved.

Here’s one of the best things about Vibram footwear: they’re so comfortable that you’ll want to wear them every day – not just when you’re working out, but for everyday wear. They’re the next best thing to going barefoot, which is the healthiest condition for your feet.

People are wearing Vibrams around the house, for walking the dog, for shopping, commuting and to work. Wouldn’t it be great to wear your Vibram five finger shoes for casual day at work? These would be perfect with a pair of jeans or comfortable khakis, and you’ll have the extra bonus of being really, truly comfortable.

The innovative design of Vibram shoes is what makes them so special. They hug your feet, but don’t squeeze them into shapes they aren’t meant to go into. They protect your feet, but are thin enough that you can feel the ground below you. They provide traction and grip, but are nothing at all like the traditional shoes you’re accustomed to wearing.

Vibram shoes are right for any occasion where better comfort and health are important. Wear them for your morning yoga workout. Put them on when you’re headed to the grocery store or coffee shop. Wear them when running errands or running five miles. And definitely enjoy wearing them for casual day at the office. 

My favorites are the sprint because of their neutral yet still not boring color scheme (see photo above.) Of course, my favorite place to shop is Amazon.  If you want more info on the fun and stylish Vibram Five Finger Shoes, check out this great Squidoo Lens.

©2012 Health Smart Mom. All Rights Reserved.

I have my exercise ball inflated, and I’m off to try a few things to see if I have enough energy to do anything remotely related to exercise. I have lost quite a bit of baby weight, but the sleep deprivation and the munchies have taken their toll, so it’s time to get serious. But all is well with me and baby, and so now it’s time to get back on track with the weight loss.

So don’t worry if it takes you longer than you had hoped to recover from delivery, just take your time and get started when you feel you are ready. I’m finally ready- so let’s go!!

©2012 Health Smart Mom. All Rights Reserved.

Of course the pregnancy changed those plans, and I’ve actually done a pretty good job of maintaining my weight during this pregnancy – I’ve only gained about 12 pounds the entire pregnancy.  Too bad I was about 50 pounds overweight when I got pregnant! 

I should have started this series last week though, as the hormones are working overtime this week!  I’ve gone from being a sensible eater and a water drinker (the last 9 months) to a soda guzzling junk food mess (the last 4 days.)  Oh the joy of female hormones!

But I’ll bring myself into line here pretty soon (as in maybe tomorrow or the next day!)  And I’m already prepping for my post pregnancy weight loss.  Here’s what I have to get me started off right:

One BPA free water bottle with the ounces clearly marked

One anti-burst exercise ball (size 65 cm)

A good pair of workout shoes

FUSION PILATES FOR POST-PREGNANCY & C-SECTION RECOVERY by Jennifer Gianni (on its way)

Toning Flip Flops (hey every little bit helps!) 

The DVD is supposed to have some simple exercises that I can start while I am still in the hospital, so if it gets here in time (guess I should have opted for 2 day shipping!), I’ll view it and let you know what I think.  Otherwise – check back each week to see my progress and join in!

©2012 Health Smart Mom. All Rights Reserved.