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Category: motherhood

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Summer self care…2018 edition

Summer Self Care — 2018 Edition

“You can optimize your overall energy quotient in life if you choose to. And perhaps this is our ultimate duty since our vibrancy ultimately dictates how we work, love, move, worship, relate and lead…Make improving your energy a commitment…Choose to bring joy to your everyday life experience.”

-Brendon Burchard

from his chapter “Generate Energy” in High Performance Habits.

Friends. This topic is quite close to my heart. I have, from 6 years ago, gone from being someone who really had no familiarity with concepts of self-care, or if pressed, might have said “that sounds selfish,” or “I’m too stressed/busy/hustling to care about all of that”…to being a huge advocate for it.

Rightly understood, self-care is proper management of our natural resources: making sure we have energy, mental stamina and proper personal resources to undertake and do well the things that are our callings, our daily work. It’s about being aware of what we need to do to be our best, and then doing it, daily. We mostly realize when it’s lacking and we head towards the cliff of “burnout” whether in a career setting, or as a mom who’s stretched too thin, or in having frayed relationships, feeling stuck, unable to keep up the current pace, depression, exhaustion—it’s a bleak but very real list.

Been there.

I let myself get there when I had one little beautiful sweetheart (Emma was 1 ½ years old) and a very demanding career. I struggled in the tension between being the kind of mother I wanted to be, and being all-in for my work, which kept me on urgent deadlines at all hours, and enduring long commutes the 3 days a week that I went into the office.

I was taking on more than I could handle and felt myself splitting apart, but didn’t know how to say NO, or where, or how to make life re-balance. I certainly wasn’t saying “yes” to the kind of strong personal habits that are needed when life is crazy busy. Getting by on caffeine and a prayer only lasts for so long….

Well, God allowed some big things to change, fast, to wake me up to the reality that things needed to change, for our family. And it had to start with me.

That story has been told more fully elsewhere, and it’s on the about page of this site because it’s the true seed of hope and energy that led to this work and this humble online home.

I had to start from square one with managing my stress levels, taking care of my health, learning about what filled me up and made me happy, taking time for myself without feeling guilty when it might be time away from my little one/ones…I’m proud to be a continued work in progress.

Fast forward to last summer, 2017. I had 3 happy and busy kids under 7.  Ambrose was 7 months old when we did a big move, and then it was summertime and I was knee-deep in postpartum life, in trying to create new household rhythms that worked, keeping him on a great napping schedule (thank God, but how to keep the toddler sister out of his room?) and 2 fun amazing busy little ladies who were bottomless pits of summer fun and begging for crafts, swimming, playdates, all of it.

Needless to say, I began to be stretched a little thin. I realized, that even with my strong habits of self care, sometimes the summer months can just demand more of us: kids stay up later, we might try to fill the days full, or depending on what you do, different kid’s schedules, more work travel perhaps, or more social engagements and weekend travel. What starts as fun “sleeping in, no routines, let’s play all day or do summer stuff!” turns into endless hours of un-managed and therefore sometimes challenging time. The question at the end of it all is whether you feel recharged, rested and fulfilled.

And that’s when I learned that summer is a great time to try out new habits—to see what supports you best.

5:30am workouts to get out of the house and sweat long before the kids are awake? Worth a try as the sun rises. Evening walks as a family, or alone? Weekend routines shifted to prioritize different healthy habits? The time is there.

And because travel throws fun mayhem into schedules, it’s wonderful to challenge yourself to find and stick with simple habits that support your mental, physical, spiritual health, that are also flexible to work with a vacation or varied schedule. That could be as simple as keeping yourself energized and at your best with your on-the-go supplement routine (my go-to for travels), a daily kombucha, healthy snacks, etc.

Whatever it is that you’re up to, I’m sure your summer is a departure from routines, and sometimes that can leave us lacking in the basics of: regular exercise, eating well (does sangria count as a fruit serving?🤣), and getting appropriate down-time and moments to truly recharge. (You know when folks complain about needing a vacation after vacation? What’s that about…? Could it be poor planning or not being clear on how best to spend those hours of vacay?).

So, what can we do to create strong, positive and appropriate summer self-care routines?

To start with, it’s good to look at the overall goals, priorities and daily schedule that would be ideal for you. Who needs you at your best (besides you!) and how do you create that? How do you use the days well, when the hours can be so fluid? What should we say NO to, as well as what do we say YES to?

Perhaps it’s getting up earlier, with the sun, for a walk or workout. Perhaps it’s actually getting to some of those books on your reading list from January, the ones from New Year’s resolution “read more” season. Perhaps it’s about intentional social time, more mindful (seasonal) shopping and eating, or any number of things that you know will help bring more balance and joy to your every day.

I asked a wonderful group of holistic minded and wise mommas to speak up about their thoughts on good summer self care habits. Yes, these are geared to motherhood but I think the kernels of them apply well to all walks of life. Moms/parents might just need/get an extra intense dose of self-care to go along with summer parenting, along with a side of stress relief.

These mommas spoke about:

*Daily walks. With or without babies/kids especially in the morning hours (makes sense, as it sets our mental and physical energy for the day to get out and move).

*Intentional social time. With longer days and more open schedules, it can be easier sometimes to coordinate park play dates, pool gatherings, BBQs, cocktail nights, or beach/lake hangouts (can you tell what my priorities are?:).

These can be truly rejuvenating in so many ways. But, they can also be wearing in large amounts//no time limits (what am I saying, recovering extrovert that I am?) so be wise about scheduling 1-2 big socials thing per day, and perhaps build in recharge time in between.

*Rest/quiet. Another wonderful recurring theme that reinforced what I have come to realize my little tribe needs: siesta hour. In the hottest part of the day, slow the pace, be indoors or someplace cool, reading, napping, resting, quiet. In my opinion we should embrace siestas as a cultural norm, and just let people go home/relax/power nap/read/change their pace. As all the research pours in, those down times and key rest moments make us MORE productive when we’re working and better focused in going about our life.

Here’s an example of what my ideal Siesta time looks like:

Easy and delicious salad (from a whole foods kit, no guilt when you’re busy). Girls are currently resting/reading/approved screen time…and Ambrose is napping. I’m reading something that is supportive to my overall life (High Performance Habits). Fun/free reading like novels are great too, I just tend to save those for evening when I’m winding down in bed. OK, and sometimes I power nap too, leaving dishes and laundry for other appropriate moments of the day–this is about recharging by body, mind and spirit so I can mother well the rest of the afternoon.

What are the habits that make your summer days wonderful, restful and meaningful? I hope you’ll take a moment to share in the comments so that others can be encouraged and inspired. Some of the best of these we can take with us into the fall.

Here are a few more that have served me well—I add to the list often because you can’t have too many good habits, right?

*Books that expand your personal vision and help develop certain parts of you—this is the time to expand, explore, imagine what a life could look like where you’re even more content and happy—check out this list for starters and share your favorite summer inspiration reads!

I like this as a battle cry for summer, as well as wonderful late August reading.

*Embracing local eating. Just the very process of heading to a farmers’ market, or a local farmstand, or wherever you’ll get those seasonal fruits and veggies is so exhilarating (ok, just me?) and makes our bodies hum at another level! Even if it’s seeking out farm-to-table dining when eating out. It’s so rewarding to experience the richest tastes and flavors of your local season. We did our own garden for the 2nd year in a row, and that was a game changer for me—garden care became self-care in a way as we adjusted to, appreciated and worked with the rhythms of growing things, that would then ultimately land on our table. (Our garden process is getting its own post very soon.) Let me know below if you find seasonal eating supports your overall vibrancy and rhythms.

*Quiet/reflection time in power spots and nature. I love having a beautiful spot connected to nature (this year I hauled the porch furniture out to be in the grass with yard views all around and grass between my toes). Once a day if possible, head to this spot—a blanket in nature? A hike? A local beach or lake?—See if you can unplug and soak up the beauty and the tranquility that’s offered. It’s actually become a known game changer in the struggle against anxiety that we’re facing as life gets faster and faster as a culture. This article shares a powerful take on that “call to nature” we all feel and are ready to respond to.

*Unplug. Yes, this is a tough one at times but so crucial for our mental habits! It could be a screen free day each week, or just building in stricter time limits for yourself. I developed better night time habits very intentionally early in the summer: airplane mode after 10pm (latest, sometimes earlier), no phone in the bedroom which can lead to endless scrolling and connecting at all hours. In the morning, do some meaningful, productive and positive things (see miracle morning post from last summer here) before getting onto social media and email.

Turns out this is more than just self-care—these are habits for ideal performance, and mental thriving.

*More sleep. Another great one that is looked down on in our “hustle more”/workaholic society—-give yourself permission, guilt free, to get an extra hour of sleep during the summer nights…you may be amazed what a difference it makes, and how energized you feel when waking up with the sun, after a full night sleep. Research shows just how bad the sleep deprivation has become in our society—we’re all able to reverse that in our own lives—and create a ripple effect of rested, happier, people. Have you tried this?

Brendon Burchard really challenged me on this front in his book High Performance Habits, and since working on getting into bed earlier to read and wind down, I’ve experienced incredible improvements in sleep quality, enjoyment of my evening reading (because I’m not on the brink of exhaustion when I start), and incredible morning energy when rising with the light/sunshine. Is it possible this sworn night owl is fully transforming into a morning person? It remains to be seen, but it’s been a fun transition for the season and I love how things have shifted for me in terms of morning routines as well.

Even on days you can’t sleep more, this simple restorative yoga posture will reset your circadian rhythms and is the equivalent of a 2 hour nap for your nervous system–I often end up in this posture in my son’s bedroom while he falls asleep peacefully in his crib–it’s a moment to meditate, reflect with gratitude on the day, etc. Sometimes, self-care is snuck into the most normal of moments, and that’s what makes it a effective and life-changing.

*Detox bath or shower. Sometimes, as a parent, the idea of being left alone for 20 minutes is just blissful. Heck, for any of us who are bombarded with communication 24/7. So leave the phone aside, grab a book, and take a epsom salt bath (or herbal steam shower—no book obvs) in the evenings (add baking soda if you’re wanting to detox well from the radiation exposure that happens on flights—it’s a real thing and my husband’s cool client is to be credited for turning us onto it)…throw in some lavender, orange or other calming essential oils, and you’re sure to be in a different mental/emotional state when you finish.

*Schedule things that make you happy—at least once a week. It doesn’t have to be just a trip to the salon (those are always great!)—but find the things that really light you up, make a list, and make them happen. For me, it’s exploring new places/towns with my kids, or sitting in new settings (coffee shops, book stores), running, coffee with a friend…whatever it is, it doesn’t have to be a caribbean vacation for it to totally change your perspective on life and the week. Anticipating these can be almost half the enjoyment! Evening yoga classes are one such juicy treat for me—when I get to do mindful movement and relinquish one dinner/bath/bedtime…it’s the little things, right?

And for those who aren’t parents—-just take an evening out of your normal routine and you’ll be amazed at how fun it is. Picnic in the park with a concert, evening walk, it’s all available to us.

As I was reflecting on and working on this article (trying to really live it myself this summer, in the midst of travels, full weeks and more)…I came to connect with another awesome current read—the classic book on FLOW—this idea of a flow state. It’s something desirable that we’re all eager to connect with, and we feel it’s linked to our happiness. Well, I believe that self-care habits that bring our vibrancy and joy up daily are a part of tapping into this flow—whether in work, vocation, parenting, living. Here’s a fun quote that may get you thinking, and I encourage you to check out the book as well!

“How we feel about ourselves, the joy we get from living, ultimately depends directly on how the mind filters and interprets everyday experience. Whether we are happy depends on inner harmony, not on the controls we are able to exert over the great forces of the universe…”

-Mihaly Csikszentmihalyi, FLOW “The psychology of optimal experience”

And to this end, the way in which we’re able to create valuable self-care habits—can change and improve our experiences of our lives, our relationships, the ways we’re called to share our talents and serve, the purpose of existence, and more, all from starting with what we’re given—the energy and ability to design our days. It’s a hint of that Flow state that is so desirable, when we understand that happiness comes from being connected to a larger purpose and energy, rather than any singular experience or material good.

Does this all fit well together for you? Or bring up important questions?

I’m curious to hear your thoughts, as we all explore these topics together—the philosophy behind why it matters, and the practical habits that make our days flow.

Stay tuned for a super fun #septemberselfcare challenge we’re launching for all of you!

Click above (top of page) to join my email list so you don’t miss the announcements…and contact me below if you want to consider a 20 min free health & self-care assessment with yours truly, as we head into a new season…or take this quick health quiz here and we’ll connect about your goals and personalized quiz results!

I live in gratitude for you and the examples you set for me. Self-care is not selfish, it’s how we give our best. Radical self-care for radical service is a motto that came to me a few years back and just suits how I’ve come to understand this topic. Just ask Mother Teresa why in her daily schedule for her sisters, she builds in ample moments for their meals, their prayer, their midday rest in addition to their hours out caring for the poor and sick. That’s a beautiful example to follow, and I’m challenged daily to find that proper rhythm for myself…so everyone in my life can also benefit.

x

maddy

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Every day is Earth Day around here!

I have come to appreciate Earth Day more and more each year. As I get older, my awareness of how much the season changes and our connection with nature really affect us in all aspects, and this year, celebrating Earth day with our own little plot of trees, grass, sun soaked yard, and welcoming warmth. There is such an important lesson in being grateful for this beautiful world we live in, and considering how to leave a legacy of care, gratitude, sustainability and hope for the next generation.

So 6 years ago today…

A bottle of non-toxic cleaner arrived at my doorstep. Drumroll….

Really? Is that all?

Well, that one bottle, started a process of something that changed our lives…in so many ways.

You see, I was at a crossroads in life…trying to figure out how to balance a career I loved, with having children, and my heart told me that being a mom needed to come first. But, we were living in Brooklyn, I was in the midst of job searching in the finance and non-profit accounting realm, having recently lost my high paying but super stressful job in that field. Emma was 1.5 years old, and I found myself, unexpectedly, spending my days with her, on the playgrounds, with friends, in coffee shops, and taking a hard look, with my husband, at what we wanted our family, future and my career to look like in the years ahead.

My dear friend Melinda was a health coach, and during this time, she told me, “I’m starting a partnership with this great company, I want to share some of it with you.” And I remember being like “oh, ya, vitamins, whatever. I have those, I pay lots for them at GNC, I take them (most days), and I don’t feel any different.” (Ha! What a surprise I was in for–many posts on that here on the site). BUT, I did fall in love with the concept and what she shared with me about the green cleaning line. So I decided I wanted to buy a bottle of the Basic H2, which I later learned is an official earth day product and all this…but at the time, I was just looking for a way to clean my home without guilt. See, I KNEW the stuff under my sink was bad for us, it gave me a headache sometimes, I used to have my husband clean the shower when I was pregnant (Sorry Joel), and then I would every once in a while break down and hire a cleaning lady to come in with her bags full of chemical laden cleaners–and we’d clear out (go to the park for a few hours)…when we came back, it always look good and smelled “clean” but something told me my daughter playing on the floor and touching all the surfaces, deserved better. Yes, I’d tried other natural cleaners, but I always felt they left residue, and didn’t work as well. SOO….I trusted my friend Melinda and agreed to buy a $10 bottle of basic H, intrigued by the idea that it was concentrated so it would last me a while, and would replace several of the plastic bottles I was eager to get rid of.

Best decision ever.

You see, this is the bad news. We do live in a toxic world.

And we need to be conscious of what we bring into our homes–with cleaners being a primary concern.

And then when I fell in love with the cleaning line–I began to realize just how many different toxins and chemicals I was accepting into my life–in food (scary!), in my personal care/skin care, and so many aspects of life! Did you know that many supplements are tested only to find they are sawdust and full of fillers that aren’t even on the label!? That’s crazy. So this brand that is doing the right thing by the earth, by it’s constituents, and that has a legacy of green that stretches back 60 years, with the first official Earth Day product (Basic H), and this incredible environmental legacy as the first company to become carbon neutral in 2000, and to be leading the way, showing other companies how to walk the walk when it came to green living–and more–I knew I had to make the switch over, in the other areas of my lifestyle too!

Then, next thing I knew, a few crucial soul-searching months later, I was on a path to becoming a certified health coach and LOVING helping hundreds of other families make the switch, and clean up many areas of life–because holistic living is a wonderful way to reach thriving and to live in harmony with nature.

It’s been such a gift and I’m thrilled that it all started this way. I always tell myself, my kids and my clients–little changes really do add up. Do you believe that?

What changes are you ready to make in your non-toxic lifestyle? Would you like to link arms with us and help plant some trees while greening up and cleaning up our own homes?

Well here we are,  6 years later, and we’re still finishing up that SAME, First bottle! Wow. Best $10 spent. Ever. 

 

 

And through that change, to our laundry, dishwashing, cleaning, habits—we literally started breathing better, felt confident having our children clean with us! (Such a great thing!) and when I’ve had housekeepers, etc they’ve always used these products and LOVED the results. For a fresh clean smell we’ll use essential oils in them (lemon, peppermint and on guard being my favorites). And through these simple changes, not only are our clothes brighter, our home toxin free, but it also inspires us to continually make more and more choices that serve our planet–and our lives–better. It’s that ripple effect–when we feel better, we do better.

 

Get yours here!

 

After all, shouldn’t our homes be the cleanest places on earth?

And is it possible that the small act of scouring the sink, can be the giant act of changing the world?

Now for some testimonials and tips! These amazing women share what this Earth loving change has meant to them! As well as some of their quick cleaning tips to inspire us as we all green up and clean up!

Martie Ryland:

 

I’m Martie Ryland– wife to Chris, mama to Glyn, writer, gardener, and lover of all types of four-legged critters. We live on a farm in Arkansas where we stay very busy!
You can find me on Instagram @s_c_gyspy
Martie’s Top Cleaning Tips!
1- Keep a cleaning rotation going. Just a twice weekly wipe down of countertops, bathrooms, and light dusting keeps you from having to deep clean nearly so often. I pick one room a day, and it takes me 10 minutes or less!
 
2- Let the kids help. Since the Get Clean line is non-toxic, I can let my 1 1/2 year old help me without worrying about him being exposed to any harmful chemicals. I hand him a rag, and let him go to town. I get more done if he’s occupied and doesn’t feel excluded. 
 
3- Add essential oils to the mix if you miss that “cleaner” smell. Any kind you want, really. I love using lemongrass or orange. 

Robin Neely:

“Before and after! I spilled juicy blueberries on this wood countertop a few weeks ago and thought it would be there forever. This morning I thought I’d try Scour Off. Took about a teaspoon of it and some elbow grease, but this old counter looks clean!”

(You can find Robin and her inspirational vegan and bunny loving lifestyle on instagram @penny_parsnip)

Newelle McDonald:

“Before I found Shaklee all I could do to help save the planet was to wash and reuse my plastic bags. NOW, I’ve prevented more than 829 plastic bottles from going into landfills EACH YEAR! I can’t possibly calculate the chemicals that have not gone into our waters. I’ve been doing this 15 years. You do the math… I can look Mother Earth straight in the eyes and say, “I’m here for you Momma!””

Newelle can be found sharing holistic insipration  at www.newelle-ness.com

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Why workout?

Dear friends,

It’s a true pleasure to connect with you this way, and I hope you’ll drop me a comment below with your thoughts about this very important subject for the end of January…What’s motivating you to keep going with fitness after the excitement of the new year dies down?

And then my 5 tips for getting into a workout routine…or back into one if the holidays and first weeks of the year threw everything off for you and you’re finally ready to hit the ground running!

I think that when we know WHY we’re doing something, it makes the HOW and the WHAT much easier to bring into focus. So this post has 2 parts…

First, Why do we workout?

And then secondly, once we’ve discovered that deep drive and motivation, how can we get ourselves to make the motivation into a habit, something we do day in and day out?

To start with WHY, we can ask ourselves–what kind of person am I seeking to become? And how does fitness fit into that goal?

My workout motivation stems from needing to be energized for my kids, to have mental focus for my life as both business owner and momma, to have a place to sweat and relieve stress, and a way to ensure I can be not only fitting into my pants, but growing in the strength that God desires for me. Funny story; my name means “Tower of strength”…Over time, it’s become more and more about gratitude, moving in gratitude for this body that is mine. 

(Please, it’s not supposed to be about fitting into the pants…but that’s for another post at another time.)

I was reflecting on this during my first bootcamp class in early January, when all of us were bemoaning our days off from our exercise routines, and the holiday indulgences were making us feel the burn.

But in this moment, in this workout, I discovered another, almost deeper motivation. I come to workout because I need the discipline. All of a sudden, I was faced with the fact that it’s hard. You want to stop doing the reps, your body is yelling–”no thanks, I’m good, let’s wrap up” and your mind is saying “10 more, 9 more…”.And in my life right now, I need to flex that muscle. Sometimes the balance of my life demands all that I’ve got (always blessed, but sometimes stretched). And the discipline is what makes the bridge between joy and productivity/patience for me.

I realized another current motivation that is very strong for me. At other moments in life, I’ve been the queen of home workouts for periods of time, because of baby nap schedule and just squeezing it in here or there. But in this exact season of my life, I’m motivated by the social aspect. I love the community I’ve found. I want to have friends texting me “see you at the gym” and to walk into a class knowing that I know not only the instructor but some of the others who are showing up week after week to give a better and better version of themselves to it. And I know that because my days can be very full, sometimes the discipline of just showing up, smiling at friends, means that the workout will happen, it’s scheduled and I can’t (well, less likely to!) just walk out of it once I’m there, and Ambrose is happily playing with buddies in the child room, etc. The faces, the people, committed to their own processes, pull me deeper into my journey. 

So, I ask you. Putting all of what I just shared aside. What’s your WHY for working out? What are your deeper reasons? Are they strong enough for you to commit to it and keep showing up for yourself?

If not, spend time with a journal and dig deeper. Of course there will always be excuses or reasons why this is not the season in life to prioritize this. I do get it. I’ve even had short seasons of life like that (a month when we were moving, for example). But in general, working out is such a fundamentally flexible thing to fit into a schedule–from 10min to 60 min workouts, 1 to 2 times per week, up to 7 times per week….that it’s good to look at what other things are taking precedence, and whether the energy and focus we get from working out might not indeed help us in those other areas of life…that we claim need all our attention.

Are you with me? What’s your Why for 2018? Are you bold enough to share below? I’m so curious. 

Now…let’s chat about the HOW.

How do we make starting up a new workout/fitness routine easy and fun? Or if you’re 3 weeks into a routine and starting to flag…how can you re-energize your commitment to it?

5 Tips for Starting or Reviving a Workout Routine

(Why do all my posts offer 5? Because it’s more than 2 and less than 10…there. solved.)

  1. Schedule it in. This is the one that’s most obvious, and yet most people don’t actually do it, and then wonder why the day goes by and the workout didn’t happen! Grab your planner–look at the week ahead, see what pockets of time you have, and decide not only that you will workout, but also select what type of workout you’ll do. A lunch hour could hold a yoga session down the street. An early morning timeslot might be for a walk or run. An evening session might be weights at the gym, or maybe there’s one zumba or pilates class that you plan around and make sure it happens because you like the class. If it’s in your schedule, there’s a much better chance you’ll show up and make it happen. I have to adjust workout plans based on my toddler’s nap schedule and the school schedule of my girls, but it’s a non-negotiable that there will be 3-5 workouts, it’s just a matter of when.
  2. Find a fitness buddy from your real life (or make a new friend at the gym!). Accountability is key, especially while the habit is forming. Do you have some friends who will work out with you? Great. If not, do you have a long distance friend who you know is also a runner and you can check in on each other to make sure you did your training runs? Do you have a fitness tracker/app or phone feature (clearly, happily clueless over here), and do you get accountability from that community? Whatever it is, get that buddy system going and watch how your commitment and motivation soars. I started chatting with some moms coming in and out of the childcare center at my gym. Now we have each others #s and we text and plan which classes we will go to. Our kids are becoming buddies too. I’m a lot more motivated thanks to that simple tool.
  3. Figure out what you enjoy doing, for your Mindful Movement. Some people are made to do yoga 6 days a week; they love it. Others, like me, would go on a run whenever possible. Still others say “I hate working out, but I love zumba”. Voila. If you love it, you’re much more likely to get excited, to show up, to talk it up and get other great people involved. It’s a ripple effect of a passion for healthy living.
  4. Arrange positive feelings around the experience. That could include–but is not limited to—get some brand new workout tops and outfits to get excited about putting them on and using at the gym. It totally changes my commitment to sweating when I have some of the right gear! Or give yourself a reward (preferably non-food), such as a chance to sit with tea and read the book you want to read—after your workout, of course. It’s all about re-training your mind and calendar to welcome and accept this as a fundamental part of your schedule. Do things need to be adjusted some times? Of course!
  5. Finally, set up a schedule with carved out rest, nap and stretch days. What I learned last year the hard way is that you can over-extend and really wear yourself down, even doing more than a couple hard workouts per week. It’s time to welcome and value the importance of balance and since this is a marathon not a sprint–in all ways–you want to make sure you’re pacing yourself day and week in and out, to allow these habits to energize and transform you, not burn you out. We don’t want to over-produce cortisol, it will be counterproductive to our goals.

And finally–check out some amazing workout nutrition tools–pre, during, post–yep, it’s all be thought out and designed…and with a clinical trial and 3rd party study or 2 to back them up with some nice nutritional science. Email me to find out how you can get your first fitness pack at 50% off! (madeleine.pidel@gmail.com).

That’s it folks–1 or 2 deeper reasons WHY, some fresh new ideas to take your fitness plans from paper to reality. Let’s make 2018 a year of amazing fitness habits! When we feel better, we do better, and the promising new year and your life needs YOU at your best. And as I always like to remind myself, let’s enjoy the journey!

Maddy

Love this graphic reminding us of all the non-scale benefits of working out.

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Date Oat Bars w/superfood Maca

These are simple, scrumptious and pack a wonderful nutrient punch. I’m always looking for that balance of sweet without added sugar, and a snack that both myself and my kids can enjoy! These are gluten free, and are sweetened with dates and some honey–(or can use agave if you want them to be vegan)…and the dates and oats provide a perfect hearty yet soft texture. You can bake the oats (optional) but the bars are no bake which also makes them a win in my camp. I made a double batch this weekend and it will hopefully last us through the week–for breakfasts for the school girls, snacking moments before workouts for me, and on-the-go snacking for my toddler. Wins all around, right?

So, about this superfood…Maca. It’s something that’s come into my kitchen (and awareness) only recently, and I love it for postpartum health, because it’s known to balance hormones, especially estrogen, and provide energy, vitality and clear-headedness. All things that mommas need, right?

Here’s a cool article about it if you’re new to the Maca trend.

The dates are another wonderful food for promoting a balanced and positive mood, and the oats are known for balancing and promoting healthy lactation.

Here’s the recipe! When you make these, comment below what you think of them, and where you ate them–ie, everywhere!:)

Ingredients
  • 1 heaping cup packed dates, pitted (deglet noor or medjool)
  • 1/4 cup maple syrup or agave nectar (or honey if not vegan)
  • 1/4 cup creamy salted natural peanut butter or almond butter
  • 1 1/2 cups rolled oats (gluten-free for GF eaters)
  • 1 heaping tablespoon Maca powder
  • 2 scoops chocolate Shaklee life shake (vegan).
  • optional additions: coconut flakes, chopped almonds, chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.
Instructions
  1. Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency. You can add water to dates if you’re having trouble getting them to blend/process well.
  2. Optional step: Toast your oats (and almonds if raw) in a 350-degree F (176 C) oven for 10-15 minutes or until slightly golden brown.
  3. Place oats, protein, maca and dates in a large mixing bowl – set aside.
  4. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
  5. Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
  6. Press down firmly until uniformly flattened – I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
  7. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.
  8. Remove bars from pan and chop into 10 even bars (or 9 squares). Store in an airtight container for up to a few days.

Cheers! I dare you to have just one…

…no guilt snacking since they are so darn good for you. #intuitiveeating

Adapted from this recipe over at Minimalist Baker; doesn’t include the Maca or Life shake.

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My favorite 6 postpartum self-care tips & tricks

Last year, exactly 1 year ago, I was 2.5 weeks postpartum with my 3rd, and we were heading into the holiday season. I remember moments of total exhaustion and overwhelm amidst the joy and the happy busy preparations. We then went on into the new year to decide we wanted to move the family, and by the time my babe was 4 months we were showing our place to sell it, and looking for a new place, and moved when he was 7 months old.

Needless to say,  I had to get very serious about my self-care during this period of time of blessings, but also intensity, transition, and busyness. I have a few things that stood the test for me, and I wanted to share them for all my momma friends who are in the trenches, and in that beautiful period of post-partum, when caring for self is equivalent for caring for baby. This is true especially if breastfeeding, but no matter what, mother is everything, the baby’s whole world. That reality motivated me to continually ground myself, for my baby and my kids’ sake, as well as my own.

And if you’re feeling very very sad all the time, or completely overwhelmed or angry or a combination of intense emotions, don’t just brush it off as a need for self-care…talk to someone who can help you determine whether you have PPD or Anxiety and address it. There’s a good related article, self quiz & support team here at Seleni Institute, or speak with your health provider.

  1. Never underestimate the benefits of a good soak in epsom salts and lavendar after a long day. Not only does the magnesium calm the nervous system and prepare you for a restful night sleep, but the baths are good for aching muscles, and you’ll forget most of the cares of the day after you’ve soaked for 20 minutes, especially with tea, candles and a good book nearby. I like to get the lavender epsom salt blends, and you can add a few drops of your favorite calming essential oils too, as the bath runs.
  2. Get outside. Not only does it help with mood, but time in the sunshine will give you perspective on your time with baby at home, the fresh air will do you good (even in winter its great to bundle baby and go for a walk)…and of course, catching Vit D when you can helps support your vital replenishment of it, as well as babes…since they can’t get it through breastmilk. Plus, it’s always wonderful coming back home after a short outing. Walks, jogs, time at the park, whatever suits you. Just make it regular and easy to plan:)
  3. Sleep extra. This is such cliche advice they always give us “sleep when baby sleeps”…I always chuckle—yah right, i’m gonna grab my favorite mug, some tea, catch up on emails, news, dishes, life…but NO. Much better if you give yourself permission to take naps 2-3 times a week with babe, especially early on. It’s special bonding time if you are able to sleep with them. Or if by yourself, just appreciate it for what it is; your body heals so much more quickly when it’s rested…I’ve learned this the hard way when dangerously cutting sleep after my 1st and my 3rd…and believe me, it’s not a good thing for anyone involved.
  4. Nourish yourself with all the goodness you can. I am a big believer that this is one of the most important times to focus on nutrition, equally so to pre-natal, but often not discussed. I recommend this book The first 40 Days that goes into great detail on which foods are most healing to postpartum mommas, and has amazing recipes…that you should have someone ELSE make for you. Keep quick and easy snacks on hand, and reach for healthy fats, protein (your needs are just as high as pregnancy), filling hearty grains, and greens as often as you can, even when caffeine and sugar seem like the obvious ways to get through the sleep deprived mornings and days. Caffeine and sugar can contribute to our mood swings and cortisol disruption, so be wise about avoiding that cycle…finding other ways to get quick energy fixes is definitely a good plan. See my post on postpartum health tools. 
  5. Remember to get out the house at least once a week (after the initial 6 weeks or your healing/cleared) and do a hobby, pursue something you love. This could be anything from pottery (I took a class when my first was a baby and let her and her dad bond and figure themselves out one evening a week)…to yoga (this was my hobby of choice after #2)…or even something as simple as just getting out and going to the movies by yourself (this was a dream come true for me after #3). Just knowing that you have that time for your own needs and to be a human as well as a pillow and milk machine, will help your spirits heal along with your body. It’s alot of big changes, and we need to ground ourselves in things that have brought us joy and will continue to, such as books, hobbies, and relationships.
  6. Last but certainly not least: Know when to ask for help. When you’re near the end of your energy or what you can give, and you just need a warm meal, a nap and a moment to yourself while someone cares for baby, or for your toddler or other kiddos, find out who your support team will be, call on them in advance and make sure they’re at the ready to help. It certainly takes wisdom and humility, and it’s so worth it to get the team lined up before you have birth, but don’t feel the need to stretch your supermom cape too thin; there’s plenty of time for that once baby is a little older, for now, your lives and well being are vitally intertwined and in need of a large community of support.

I’m cheering for you! Reach out if you want to connect, I adore supporting moms in this beautiful phase of life, or jump into our Postpartum FB group that we just launched in Jan 2018 to share your success, struggles, daily wins and all the rest of it in a private group setting. This has been a dream of mine for some time and it’s so humbling and awesome to see so many amazing women coming together to deeply support each other in navigating the joys and challenges of this unforgettable time in our lives. 

https://www.facebook.com/groups/569409133392034/

(You’ll be in, pending answering a few questions to help us support you!)

We’re in this together. 

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4 Tips for work at home mommas finding balance

4 essential tips for Balance as a work at home Momma:

As a work at home momma for the past 7 years (wow!) in all combinations of part time work at home, full time employee working 2 days from home, consultant working inside and out of the house, and now business owner working part time hours and happy full time momma, here are some things I’ve learned along the way…I hope these help!

  1. Drop the guilt. Period. Why bother? It’s a waste of energy. Some days your house will be a hugely blessed mess, and other days you will have it spotless but the kids will be melting down and you’ll be hours behind on a deliverable, and you’ll just have to laugh, pour yourself another cup of coffee, and do the best you can (and let everyone around you understand you’re doing just that). I know it’s hard, I’m working on it too, but life is too short to get caught up in the guilt traps, and by nature what you’re doing is a very intricate juggle, not
  2. Set up a culture of support: by this I mean: explain to your spouse, family and support network, what you’re up to, and how they can help. Discuss what them what an ideal day looks like for you, and what success looks like. As the boss, you get to define that…so go ahead and get your whole team on board with it!  Sometimes this support will be with the literal juggle (can you pick up so-and-so while I have this meeting?)…and other times it will mean: I’m working towards this big goal in my business (last year it was a dream vacation in Mexico for the family that we aimed for as a measure of growth)…and when your family has moments of “what is this all about?/this is hard” we remind each other–this is our bigger why, what we’re working for, and we’re on the same team, each doing our part! When you finish a big project or hit a deadline, celebrate with a nice dinner; so the family knows how important it all is–for them as well as for you.
  3. Take care of yourself! This cannot be under-emphasized. You’re setting out to do superhuman things each day–mothering and raising little ones, while also changing lives through your work in the larger sphere. Give yourself the structured self-care that allows you to be your best self; adjust things and realize each day will look a little different, and find the tools to energize and renew often. (Email me for our current 30 days Renew Me challenge–targeting busy and influential mommas–finding a tribe of like-minded folks has made all the difference for me in this area)!

This is excerpted from this original article, published this week.

http://www.mindfullyaugmented.com/reflections-from-work-home-mother/

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So what’s the big deal about probiotics?

This is a question I get all the time. Whenever I’m chatting healthy kids, this comes up as one of our daily supplements for the kiddos, so it’s always helpful for me to be able to clarify based on questions about which strains are best, why some are refrigerated and others aren’t etc.
I’ll dive in with a bit of context if you’re new to this conversation, and then share some compelling facts and ideas about which ones are most beneficial for little tummies and little immune systems.

(As well as big tummies and immune systems of course, I take the same ones in fact)

In recent years, there’s been a large amount of studies done that link gut health with not only immune health, but also overall well-being, brain health and mood. Which makes sense if we understand the gut is like a 2nd brain. “Trust your gut” they told us. Well, we have to work extra hard in this day to feed our guts what they need to be able to work properly and have us “trust them”:) This is because the standard american diet is a gut flora killer–tons of sugar, tons of processed foods, and gluten, are some of the main triggers of depleting a gut of good bacteria. Then, we add the common cycle (yes, we were there too, you can read more of our story here) of antibiotics prescribed for little ones’ ear infections and more, and then we get to a new level of gut depletion and the need for replenishment, on top of months of sugar and indulgence from Oct 31 through January 1. No wonder so many parents dread the winter months, and all the bugs that they expect to cycle through.

Here are some of the sources touting the benefits of probiotics:

http://cdrf.org/home/checkoff-investments/usprobiotics/

https://www.sciencedaily.com/releases/2017/05/170523124119.htm

Thankfully, some of my health coach mom friends shared some invaluable knowledge with me, and early on, after a year and a half of regular sickness and poor immune health, my daughter was able to build up her immunity with precisely this program. She has only really been consistent with 3 supplements, and her diet changed slightly with less sugar and processed foods, but essentially nothing else changed. So I’m very grateful, and you can connect more with me about all of that via email or by 15 min health consults, which I love to do for moms, focused on their families overall health.

Back to probiotics. Here’s a great infographic about food sources, which, while super helpful, are not the complete answer. Why? Because our stomach acid kills of most of the good live bacteria before they can reach the small intestine.

I’ll do a FAQ in hopes that handles most of it. Tons more resources to offer, so if you’re intrigued by this, definitely check out the link at the bottom, or email me and we can connect about it all. Fascinating stuff, and I’m immensely grateful for the complete healthy gut transformation we’ve all experienced over here from about probiotics and finding the brand that’s most effective for delivery of those lovely flora.

Q: I’ve seen that there are so many strains of probiotics, and some supplements advertise that they have more than 10 different types of prob strains. What’s the  of that?

A: Well, it’s actually more of a marketing gimmick than anything, as most probiotic strains haven’t been widely studied. There are 2 main ones that all the research has been done with, and so it’s safe to stay if you stick with those strains, and simply increase the dosage if need be, you should be getting what you need.

The strains are: bifidobacterium longum and Lactobaccillus acidophilus. These are the ones found in the recommended brand below.

Q: Why do I see some probiotics stored in the fridge with “live cultures” signs on them, and others aren’t?

A. Similarly to yogurt and other foods with probiotic qualities, the probiotics that are in the fridge are active and are meant to be kept alive. However, the sad news is that similarly to food, without a protective coating, they will be killed of by the stomach acid and less than 10% will reach their final destination to be maximally effective.

Q. What makes the biggest difference in a high quality probiotic?

A. The encapsulation and delivery system for the bacteria is the measure of whether they are effective or a waste of money.

 

I’d like to try the probiotics you’re discussing.

I’d like to connect more about all of this info (submit below).

 

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Our favorite after school snacks

After school snacking! 

Giving them the good stuff.

Mine so often come home from school ravenous… and the ideal of making them fresh baked cookies with no refined sugar, or a home made meal at 4pm, is thrown out the window in the need to compete with the quick and easy to access snacks that are crunchy and taste good but don’t leave them hungry an hour later, or don’t refill their bodies with healthy fats for brain power and mood. These are just a few of our favorites, the other one not pictured is cucumbers/broccoli/red peppers and other such veggies, with ranch dressing. I find it to be a great way to sneak some veggies in them with a satisfying crunch, before the dinner hour even starts.

From top to bottom, here they are:

  • Rice cake with almond butter and cinnamon sprinkled on (if I’m feeling like fun mom I will do some sprinkles too) with a side of berries–super antioxidants and easy for little fingers
  • Guac & chips with an emphasis on beans and corn dishes as well. This is a total favorite for Emma and I love that she’s getting something with protein, fats, it’s filling but not too heavy to spoil a dinner. Homemade guac is awesome, but let’s be real, store some in the fridge from brands you trust for the days you’re just not going to have the extra time to make the guac from scratch 🙂
  • Delicious oatmeal date bars…have to try them for yourself!
  • Pomegranate. While this is not a complete snack in itself (I might serve it with crackers and hummus, etc) it’s fascinating that my kids go crazy for it; something about the satisfying crunch of the little seeds, and it’s so rich in antioxidants and keeps them busy breaking and gathering the little seeds that I love it. Let me know what your littles think, and be careful of the stains.
  • Super easy energizing protein bites. Can’t go wrong with these sweet/salty protein filled balls for little fingers and tummies. Even my 1 year old loves them. Yum.
  • Apples and peanut butter/almond butter. I remember this was MY afternoon snack of choice in middle school and to this day I love the balancing sweet and salty, the crunch of apples and the filling nut butter that doesn’t serve as a full meal.

Cheers to cozy afternoons with your little ones, let me know what you think of this roundup and share your favorite snacks too, so we can be sure we try new  things and don’t get stuck in a rut!:)

 

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Life lessons my children are teaching me right now

Oh my goodness.

This moment in time is one I want to remember for many many years to come. My 3 littles are these incredibly beautiful, blossoming ages, and I just am blown away by all that they are doing, becoming, and how much they are showing me about life, and the many facets of what it means to be alive, and to be in the present moment, while embracing growth. So much is learned from these simple, beautiful, un-tamed hearts. Sure, they make me crazy and some days, exhausted, but I decided for this post to share with you my focus on the incredible lessons that they are teaching me, and for myself, so that it sinks in deeply and I can treasure these lessons for what they are…beautiful gifts from God, who is always putting the people in our lives (literally, plopped into my body and heart) to teach us needed lessons about life and love, and becoming more of who we are truly meant to be.

Emma L. Pidel

My eldest girl, my absolute joy, she’s a ray of warmth and lightness and is so sensitive to beauty, to others, to sadness, she’s like a beautiful wildflower, growing in the sun, but delicately battered by rain. I remember even as a baby, how sensitive she was to the world around her, and that challenged and stretched me at the time, and it continues to! She’s never happier than when creating–primarily with color and paper (art of any media) but also now with writing; her stories, imaginary games and worlds become the focus of the other children, and we all get swept up into them, so powerful is her imagination and her desire to make it real.

The other day she said to me, coming from out of the blue, or perhaps when I was brushing off something that had happened in the midst of a busy moment…”Mom. but it’s OK to feel sad. You can’t just be happy and feel positive all the time.” Those words hit deeply with me and I realized that she needed to see another side of me from time to time. She knows that I have my down moments, as we all do, and she was encouraging me to let that be part of my mothering, rather than putting on a good face and mustering along. What wisdom of spirit! And that vulnerability chosen as strength is where Emma so excels, and where she teaches me so much. She may be little (she’s always been one of the most petite ladies for her age) but she shines so brightly due to her generosity and her desire to expand other’s hearts and their deep joy–all while telling them (and us)–it’s OK, you don’t have to be happy all the time…that’s not how life works. Her melancholic understanding of life coupled with her trained optimism that we’re always working on, is something that inspires me daily, and that I know will richly bless so many others.

Corinne E. Pidel

Oh, my spitfire. Every since she popped into the world on July 5th, weighing in at 9lbs 12 oz, my little firecracker has been making sure that people notice her in every way, every day. Sometimes, that takes ugly temper-tantrum on the sidewalks form, but other times it means she runs into her school and her entire class comes and hovers around her, eager to hear what she has to say, and to follow her around (I kid you not). We’re always working on the leadership side of things and channeling all that CEO mentality she’s already got bottled up inside her. Believe me, she wants to, and probably could run the household for a day if I let her…and I’m tempted but I know in just a few years she’ll be such a brilliant lady to have on my team, so we’re always navigating the sources of power, in all ways large and small. She teachers me, with her fiercely beautiful stubborn streak, that we should STAND UP and fight for what matters to us, large or small, and to know deep down what it is that we want, and what we are about in the world.

She has a piercing sense of fairness and the need to keep agreements in place, so I watch, and marvel, as this little human navigates all the people, situations and environments that she has in front of her. She takes risks whenever possible–OK, sounds like someone else we know. But her enthusiasm and confidence are at such heights when she’s flipping on the playground or trampolining across my living room on these winter eves–she truly marvelously pushes herself to go further, faster, harder, and boy, don’t we all need a little bit of that drive and energy sometimes? Since she has a tender heart under her tougher exterior, I learn much from her about finding little ways and opportunities to let love shine through; it’s not going to look the same for all of us; and in her case, sometimes love looks like laying down clear boundaries and even a few rules, with much explanation of course.

She’s finding her way with full force, and I am so humbled that I get to be her mommy and learn so much patience, trust and peace along the way. Being 4 and trying to understand all that life throws at us is TOUGH. In fact, it’s tough no matter what the age. We can’t always just lay down and have a good cry, but being OK with that reality and the mystery of our power to shape our existence, is certainly always something to grapple with. She’s taught me this, and so, so so much more.

I have no doubt she’ll be a CEO, or running her own company, or non-profit, or doing some other such incredible things some day, and I’ll look back and smile and chuckle over all those moments when she lost it because she couldn’t understand why she wasn’t in charge of the whole show at age 4.

Ambrose. J.T. Pidel

Oh, my babe. I start to tear up when I rock him for his naps and think about the fact that he’s growing up, he doesn’t really need me in the way that he used to, a year ago. This year has been SUCH a gift and he’s taught me some incredible lessons. His gentle, loving, upbeat and fun personality is contagious-how he is in turn affects his sisters and their moods, and it affects me.

He’s constantly smiling at us to get us to smile back, and he now has this sweet trick where he’ll come running over and pull on me until I sit and cozy up with him on the couch, and he’ll sit contentedly in my lap, chatting away and telling me (in gibberish) everything that he’s thinking about, complete with serious facial expressions and chuckles. He’s teaching me, with his absolutely fearless and fierce nature, to push ahead towards the things that are beyond me reach just yet, or are hard for me. That’s how we learn, that’s how we grow.

Seeing him tackle obstacles like the nearest chair, or navigating getting down a flight of stairs (hint; It ends well), he does so smiling widely, and when he falls, he just grins and goes right back at it. Isn’t that all that many of us can aspire to be like, failing forward and seeing the bumps and bruises of life, as a sign that we’re on the right path and we’re learning, it’s not supposed to be perfect and seemly, and together all the time. And his sweet fascination with literally everything that comes across his path or sight reminds me to dive in more deeply to understand  how something works and why it came to be. He reminds me that I love phemonelogy for this reason…the power of experiencing an object and the joy, suprrise and all that it gives.

He’s teaching me to love and give second chances no matter what history is there (with his sisters rough housing him) and his beautiful wide open approach to welcoming the new day—running off to explore something new with sheer delight at being alive. Yes, I’m learning so much from him too, and it’s all so wonderful to watch unfold.

These children, grace and hope are abundant in their spirits, may they always live the deep and bright mysteries of the present moment, as they are doing now. I’m so humbled and truly lucky to be their mother, and as much as I wake up and pray for the wisdom to guide and form them, they are teaching me lessons that are sinking deeply into my core and changing me.