Juggling a career, play-dates, PTA meetings, soccer practices, and managing a household can be exhausting and because of the hectic schedules, Moms often don’t eat the way they should.  As Moms, we often put our kids and spouses first and  forget that we need the right mix of nutrition so we can keep being the Super Mom our families expect from us each day.  Here are some helpful nutrition tips, ideas, and resources Moms can use to help increase energy and get the right mix of nutrients they need each day.

1.  Eat breakfast every day.  It really is the most important meal of the day as it gets our metabolism fired up to be able to power through the day.  One thing I try to keep on hand is hard-boiled eggs.  According to the Egg Nutrition Center, at just 72 calories, eggs are a great source protein, folate, vitamin A, and potassium1.  As you prepare your kid’s breakfast and lunches for the day, pop in an extra slice of whole-grain bread in the toaster and enjoy a hard-boiled egg with your toast and a piece of fruit and you’ll feel more alert and energized to get through your morning.

2.  Small, frequent meals will help keep that furnace stoked.  Avoid getting that sluggish feeling by eating every 3-4 hours to keep blood sugar and energy levels steady throughout the day.  Try to incorporate a mix of protein, carbohydrates, and fiber to maintain energy balance, healthy fats for meal satisfaction, and Omega-3′s for mental alertness.  Some healthy small meal ideas include:  Greek yogurt layered with fresh strawberries and granola, spinach salad with grilled salmon and whole-grain crackers, and a multi-grain tortilla wrap with black beans and low-fat cheddar cheese.  Each of these can be made ahead of time and easily packed to take along with you.  Simple, packable snacks may include apples with peanut butter and baby carrots with hummus.

3.  Hydrate!  The thirst signal is actually your brain telling you that you are dehydrated and dehydration can drag you down.  Even if you aren’t thirsty, try to drink 8oz. of water to keep hydrated and also to help keep nutrients circulating throughout your body.  Citrus fruits, watermelon, carrots, broccoli, and berries natural contain water so by consuming these fruits and vegetables, you get the benefits of hydration and you help meet your daily requirements for these food groups.

4.  Try to avoid caffeine after lunch.  We all get the 2:30 feeling, but in reality if we drink caffeine for a quick pick-me-up, we end up crashing again later or we may have trouble sleeping at night.  Enjoy a refreshing glass of water with a splash of lime or cucumber or take a brisk 10-minute walk to revive your energy naturally. 5.  Visit www.ChooseMyPlate.gov for information about creating balanced meals for your family, appropriate serving sizes and you can even register to track your nutrition intake each day with Super Tracker.

Planning ahead and keeping healthier grains, fruits, and vegetables on hand can really help busy Moms get the nutrition they need to power through the day.  If only maintaining a neat and tidy house was this easy…

1.  www.eggnutritioncenter.org

• Identify strengths as a couple and build new ones
• Strengthen communication skills
• Uncover stressful areas and resolve conflicts
• Explore families of origin
• Comfortably discuss financial issues
• Establish personal, couple, and family goals
• Understand and appreciate personality differences

If you and your significant other would benefit from attending the PREPARE/ENRICH workshop, please call 407-622-1770 to reserve your attendance.

Cost is $85 per couple and includes the online relationship assessment.

According to the Journal of the American Medical Association, in the time it takes you to catch up on the last two weeks of your TiVo’d episodes of “Modern Family” and “Family Guy”, you increase your risk of developing type-2 diabetes, cardiovascular disease and other more serious diseases.  If the kids were already watching their favorite after-school programs that means the kids are also at risk of developing these same diseases but at a much earlier age, or becoming obese.  Additionally, children who watch television for prolonged periods of time may suffer from poor sleep and memory performance and have greater difficulties with learning³.

So what are we to do on those days when we just need to veg-out or we just love our favorite TV shows a little too much?  Here are 5 tips to help you reduce your television time and increase your activity time, thus reducing your chance of developing heart disease and diabetes–while still relieving stress and boosting your mood:

Because we love our television so much, we are loving the great outdoors much less.  Since we’re replacing exercise-time with couch-time, we are not getting our recommended 60 minutes per day of physical activity needed to maintain or lose weight.

1.      As soon as you get home, change out of your workday clothes and put on some clothes appropriate for exercising –not your favorite sweats or pajamas!  You’ll feel more motivated to go for a walk or play outside with the kids if you lace up those sneakers rather than putting on your bunny slippers. Throwing a Frisbee for 20 minutes can burn up to 58 calories in 20 minutes.

2.      If you absolutely cannot miss tonight’s episode of “Girls”, take care of your household chores instead of watching the show that precedes your must-see episode.  You get your chores done and you burn a few extra calories doing it!  Vacuuming for 10 minutes burns up to 31 calories and ironing for 20 minutes can burn up to 45 calories!

3.      During any commercial breaks, get up and move!  Commercial breaks are between 3-4 minutes and there are about 4 breaks during a normal 30 minute sitcom.  If you jumped rope at a moderate pace for the duration of each commercial break, by the end of your show you could burn up to 145 calories!

4.       Did you and your partner get a little, a-hem…excited by tonight’s episode of “True Blood”?  15 minutes of foreplay can burn up to 21 calories and taking it to the bedroom can burn up to 77 more calories in just 20 minutes.

Finally, who can’t watch television without reaching for some potato chips, ice cream or cookies?  It’s easy to consume more way calories than normal when watching television because your brain is not focused on the chemical signals that tell you that you’ve had enough.

5.      Try snacking on nuts instead of that go-to comfort food.  Almonds contain magnesium which helps convert sugars to energy, walnuts contain Omega-3 and Omega-6 fatty acids which influences the brain’s serotonin levels increasing your mood, and Brazil nuts contain selenium, another natural mood booster².   A handful of nuts is about one serving and since you have to crack open shells, you slow down and your brain has a chance to tell you that you’ve had enough.

By reducing your time in front of the TV and increasing your time outside of the living room, you reduce your chance of developing diabetes, hypertension, heart disease and becoming obese.  More so, children who watch less television will also improve their memory, sleep better and be more focused on learning at school.    Mindful snacking will help you to know when you are satisfied and several small bursts of physical activity throughout the day can add up to the recommended amount of physical activity needed each day.

No healthy lifestyle change is successful without the support and encouragement of your family and friends.  Make sure you involve your spouse, kids and friends with your physical activities and who knows, maybe they will decide that fun-time is healthier than couch-time, no matter how busy or stressful their day has been!

Resources:

1. Journal of the American Medical Association, Television Viewing and Risk of Type 2 Diabetes, Cardiovascular Disease, and All-cause Mortality.  Grontved, Anders, and Hu, Frank, 2011; 305(23), 2448-2455.

2.  http://www.naturalnews.com.  Research shows that seeds and nuts are “brain foods” that can also stabilize your mood.  Dani Veracity, August 07, 2006.

3. Pediatrics , Impact of Singular Excessive Computer Game and Television Exposure on Sleep Patterns and Memory Performance of School-aged Children.  Dworak, Markus, Schierl, Thomas, Bruns, Thomas, Struder, Heiko Klaus.  2007; 120; 978.

About the author:  Jennifer Beery is a full-time nutrition and dietetics student, wife, and part-time office administrative assistant who is passionate about health and wellness but also struggles with getting it all in each day.

Her blog, http://platespantriesandpinot.blogspot.com offers easy meal planning, smart shopping, safe food storage, and general healthy lifestyle tips for busy families like hers.

So how can you squeeze in more fruits and vegetables each day and reduce your risk of depression?  According to ChooseMyPlate.gov, Women and men aged 31 and older should consume at least 1 1/2 to 2 cups of fruit per day.  Enjoy 1 small banana, a medium apple and 1/2 cup of 100% apple juice and you have your recommended fruit servings for the day.   Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Women and men aged 31 and older should aim for 2 1/2 to 3 Cups of vegetables each day.  Snack on carrots and hummus and include 1 cup of vegetables, such as corn and broccoli at lunch and dinner, and you just consumed your recommended daily servings of vegetables!  We are so lucky to have access to a wide variety of fresh fruits and vegetables year-round here in Florida!  Load up on locally-grown fruits and veggies at your community’s farmer’s market or better yet, start your own garden!  Challenge yourself to increase your servings of fruits and vegetables each day, not only for your general health but for your mental health too!

References: 

1. Fruit, Vegetable, and Antioxidant Intakes are Lower in Older Adults with Depression,  Journal of the Academy of Nutrition and Dietetics, December 2012.  Matha E. Payne, Susan E. Steck, Rebecca R. George, David, Steffins.
2. www.choosemyplate.gov

About the author:  Jennifer Beery is a full-time nutrition and dietetics student, wife, and part-time office administrative assistant who is passionate about health and wellness but also struggles with getting it all in each day.  Her blog, http://platespantriesandpinot.blogspot.com offers easy meal planning, smart shopping, safe food storage, and general healthy lifestyle tips for busy families like hers.

Who would connect this “Hot Mess” with a high risk for pregnancy and postpartum depression?  The signs were there.  Is it possible that no one recognized the signs even when she attempted suicide while pregnant with her first child?  If not treated or planned for, pre and postpartum depression can make a mother’s existing depression stronger and intensify her moods and feelings.

Research shows that 21% of women experience depression during their life time with a noted increase in their reproductive years (Postpartum Support International, 2009).  Mindy’s experience was complicated with the traumatic death of her partner, loss of her children, battle with substance abuse and unhealthy relationships.  It is known that substance abuse can mask depression or another underlying mental health concern related to history of abuse, trauma and posttraumatic stress.

Just like taking Folic Acid to prevent birth defects, early intervention from mental health care providers lowers the risk of postpartum depression, anxiety, use of addictive of substances, marital problems, disability, child abuse & neglect, developmental delays in children, removal of children from the mother and in extreme and rare cases a mother’s risk of suicide and infanticide.  Research strongly indicates that women with histories of substance abuse and mental health concerns should receive preventative prenatal and postpartum mental health care (Lori, E Ross & Cindy-Lee Dennis, 2009).   No one can deny Mindy was at risk.

Why didn’t someone pick up on Mindy’s Prenatal and Postpartum Risk?  Mindy’s youngest child is 9 months old.  Mindy falls within the 12 month window for pre and postpartum depression risk.  Not to mention her previous suicide attempt while pregnant with her first child.  Postpartum depression is the number one complication of birth (PSI, 2009).  It is real and women who have had loss, trauma, extreme grief and substance abuse problems need help and support before and following the birth of a child.  Mindy’s already high risk for postpartum depression was heightened by her partner taking his own life.

 The stigma of mental health is so strong that people can’t talk about it.  But it is acceptable to call someone a “Hot Mess”, allowing us to step away from the cultural distaste for mental health.  It is flippant and often provokes laughter but yet there is something forgiving in this term.  So here in lies the question…… if we can’t change the stigma, why not change what we call it.  Maybe this would have prevented the sad loss of a talented women, and mother.  Mindy’s death didn’t’ need to happen.

 If a mother is at risk for pregnancy and postpartum depression we need to let her know it is not her fault to reach out and get help.  Don’t judge her, walk beside her and be an advocate.  Being a “Hot Mess” is ok when you have a new baby and children, too much grief to handle, trauma, posttraumatic stress and a history of depression.  Fighting this battle by herself won’t make her stronger and it is not something she is burdened to deal with alone.  There is help and she doesn’t have to suffer. Help her Talk to her doctor, psychiatrist, therapist or someone she trusts.   

If you or someone you know has been struggling with depression, suicidal thoughts and needs help…. call the Suicide Prevention Lifeline.  

• 1-800-273-8255
• www.suicidepreventionlifeline.org Call for yourself or someone you care about; free and confidential; network of more than 140 crisis centers nationwide; available 24/7

For more information on Postpartum Depression call 1-800- 944-4PDD or link to Postpartum Support International  http://www.postpartum.net/

For more information on substance abuse go to http://www.drugabuse.gov/

The Prevalence of Postpartum Depression among Women with Substance Use, an Abuse History, or Chronic Illness: A Systematic Review

To cite this article:
Lori E. Ross and Cindy-Lee Dennis. Journal of Women’s Health. April 2009, 18(4): 475-486. doi:10.1089/jwh.2008.0953.

 About the Author:  Marva Caldwell is a mom who is devoted to women’s wellness and recognizes the unique physical and emotional needs of women across their lifespan; from adolescents to menopause.  Marva Specializes in Pregnancy & Postpartum Anxiety and Depression.  Her 15 + years as a therapist, educator and communicator provide a strong foundation of care.  The basis of her practice is caring support, as she provides an opportunity to explore individual experiences and empower women to move forward in their lives.

Can I get a show of hands, please; does the thought of Valentine’s Day make you feel sad or depressed?  Well, you’re not alone.  Your box of chocolates for one is actually quite a large party.  Match.com surveyed 500 men and woman and found that 32% of them dreaded the day as well.  But, what about the other 68% of these single, looking-for-love-because-Mr-and-Mrs-Right-haven’t-shown-up-yet risk takers?  They love it.  Yes, you read right.  An overwhelming majority of single men and women look forward to Valentine’s Day, indulge, and help fill Mr. Hallmark’s pocket, L-O-V-E it.  Ladies and gentlemen, it is time to join the movement, and the reality of the occasion.  You too can and absolutely should enjoy yourself on Valentine’s Day.

Being bombarded by the media with anything can be overwhelming. “I approve this message.”  But while 364 days out ofthe year, you aren’t necessarily aware of your fabulous, single self, all the lovey-dovey fluffiness can surface some hidden issues that you are either subconsciously dealing with, or in denial of, and rather not deal with all together.  The “VDay sting” is a feeling of isolation (“everyone is in a relationship but me”), low self-worth (“what’s wrong with me?”) and can cause you to be depressed.  If this day is the day when lovers reconnect, take time to say I love you, and spoil each other with gifts.  This is one day out of the year where, as a community, and as a nation, we come together to tell our loved ones how much they mean to us.  It’s imperative that the love be felt whether you are single, a child, a parent, or a gushy honey-mooner oblivious to other people’s level of comfort around public displays of affection.

Here are 3 tips to embracing and enjoying Valentine’s Day while being single:

1) First things first:  Make plans!  Everyone is celebrating, you should too.  According to an article in Time magazine by Samantha Grossman called ‘Valentine’s Day 2012, by the numbers’, $126.03 is the ‘average expected amount, PER PERSON, that Americans will shell out for the holiday.’  That’s a long weekend cruise with the girls, or a road trip to an unknown destination.  Take it further, always wanted to learn to paddleboard?  Sign up for classes with your group of friends and gift yourself the expansion of your mind, comfort zone, and athletic ability. You can also go the old-fashioned route, especially if you’re not in the mood to watch love bloom in a restaurant, and invite your single girlfriends over for a Sex in the City marathon evening, order take-out with extra chocolaty dessert, and extra bubbly champagne.  You can play games, share memories, and focus on what’s important: love and laughter.  Laughter is like medicine to the soul.  And so is giving.  Donate your portion of Valentine’s Day to a family, or a couple, or a kind voice singing love songs on a street corner.  Who says the spirit of the season has to end on New Year’s?

 
2) Second, count the blessings of single-hood!  You have the freedom of choice.  Blind date?  Sure.  Time with the girls?  Why not.  Dinner for Mom and her German Shepherd Fido?  No better reason.  You can get dressed up to impress or you can let your hair down and swim in some baggy clothing for an evening.  And don’t be ashamed to join the 15% of women who will send themselves flowers.

 
3) Third, attack your bucket list!  According to Grossman’s statistics, 82% of people would rather have an experience than a gift.  Enjoy the fact that you can explore anything this year without the responsibility of planning for anyone else.  This might take some extra arrangements, but take advantage and transform that yearly, daunting 14th of February into an annual mile marker of your happiness, regardless of your relationship status. The Eiffel Tower isn’t ever going to pick up and walk into your back yard. Sky-diving or canvas painting won’t send you an invitation to reserve the date. Let Valentine’s Day be the day you pull out that list and invite yourself to the world’s doorstep.

Human beings have the powerful asset of control to change their thinking. Allow the space in your heart and mind to be occupied by serene love for yourself, for your life, and for those in it, instead of victimizing thoughts and unnecessary turmoil. Give yourself permission to let go of the pain caused by negative Valentine’s Day experiences, or built up stress for the holiday, and embrace the possibilities of the here and now. Valentine’s Day can be just any other regular day if you want it to be but it can also be the day you decide to live life on your terms.

Did you know that the hormones (primarily Oxytocin) that connected you to your husband/partner/ baby daddy are the same hormones that connect you to your baby?   The hormone Oxytocin that is released during interactions with our partner helps us bond and connect with our baby.  Voila Baby Love!  Just as we move beyond lust/passion and enter into a meaningful relationship with our partners, we must do the same with our babies.  An immediate connection may not occur the minute the doctor places your child in your arms.  Despite how the media, other women and our culture have glorified this experience; it is often not reality.  New moms are exhausted, anxious, often drugged, concerned about breastfeeding/milk supply and meeting the stranger they have carried for 9 months.  Loving your babe (like breastfeeding!) may take time, not all things occur as naturally as they are portrayed.  It’s alright and doesn’t have to be “Baby Love” at first sight.

If we could change the expectations of “Baby Love” we might be able to help prevent anxiety, fear and a mother feeling she is not good enough.  We could then be realistic and honest about pregnancy and childbirth.  If we were to acknowledge “Baby Love” is not the same for every woman then we would erase the shame many new mom’s feel if they do not immediately connect with their babes.  Sharing our true experiences as mothers creates an honest foundation upon which new moms learn to bond with their babes.

True love goes beyond the superficial “love” that has become part of our culture.  True love must be cultivated, nurtured.  Be an advocate for moms.  Don’t perpetuate the ideal that new mom’s immediately fall in love with their babes.  Love at first sight is rare.  Encourage a mom to love and let love grow.  Change the expectation.

If you or someone you know has suffered depression or anxiety after the birth of your baby, call Life Counseling  Solutions to learn more about the Orlando’s Mommy Wellness therapy group. Call 407-622-1770.

“Sisters function as safety nets in a chaotic world simply by being there for each other.”
― Carol Saline

About the Author:  Marva Caldwell is a mom who is devoted to women’s wellness and recognizes the unique physical and emotional needs of women across their lifespan; from adolescents to menopause.  Marva Specializes in Pregnancy & Postpartum Anxiety and Depression.  Her 15 + years as a therapist, educator and communicator provide a strong foundation of care.  The basis of her practice is caring support, as she provides an opportunity to explore individual experiences and empower women to move forward in their lives.

Postpartum Depression Misunderstood

Media reports of severe postpartum issues create shockwaves in the public. Thus shame becomes associated with postpartum depression.  Many women who suffer during the postpartum period do not seek treatment for fear of being identified with those who take the lives of their children.  Cases of infanticide coupled with suicide make the news headlines however; it is very rare for postpartum depression to develop into postpartum psychosis. Fortunately, postpartum psychosis can be treated successfully:  early intervention and education is the key and saves lives.  A new mom may not be able to ask for help.  She may also not look typically depressed and may even appear that she has it all together and be someone you would never consider to be suffering. 

The Role of Social Media

In the age of shared communication a woman may now reach out through Facebook, Twitter, blogging and email.  She may reveal certain symptoms or signs of postpartum depression, which can be experienced up to a year after the babe is born.  Knowing the signs of postpartum depression may prevent the unnecessary suffering of a new mother and allow those around her to identify the issue and advocate for help. 

10 things A Mother Might Post Online When She Needs Help….

1. Feels anxious or panicky.

2. She has physical problems such as chest pain, racing heart, shortness of breath, dizziness, numbness in hands or feet, tingling sensations, nausea or upset tummy.

3. She has upsetting thoughts that she can’t get out of her mind.

4. She feels as if she is going crazy.

5. She feels sad or depressed.

6. She has problems eating or sleeping.

7. Feeling like she should have never became a mother.

8. She is feeling more irritable or angry.

9. Feeling like she can’t cope with it all.

10. Worried she might hurt her baby or herself.

Prevention

There is help and no woman has to suffer alone.  Woman can recover and treatment outcomes are positive. Be an advocate for a mom and learn more about Postpartum Depression and educate those around you about the signs, symptoms, and myths.

Where Can I Get More Information?

Postpartum Support International http://www.postpartum.net/

http://www.fresno.ucsf.edu/pediatrics/downloads/edinburghscale.pdf

http://www.postpartumprogress.com/

 If a mom is struggling with her emotions and needs immediate help call 911 or take her to the nearest emergency room. Also, let her know you are willing to walk with her through this by being supportive and not judgemental, help her find a counselor/therapist, and remind her she is not alone. By bringing awareness, education and support to the feelings of postpartum depression, it will enhance and potentially save the lives of many moms that are struggling, as well as, their baby’s.

*Information gathered from Postpartum Support International, 2011

This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment..

 About the Author:  Marva Caldwell is devoted to women’s wellness.  She recognizes the unique physical and emotional needs of women across their lifespan; from adolescents to menopause.  Marva’s views each person as an individual and their experiences as unique. Her 15 + years as a therapist, educator and communicator provide a strong foundation of care.  The basis of her practice is caring support, as she provides an opportunity to explore individual experiences and empower women to move forward in their lives.  

1) End Personal Conversations

a. Emotional Infidelity is rarely planned. It often arises from innocent friendships that became too personal.

b. It is best to avoid emotional and personal conversation with the opposite sex. If you catch yourself discussing personal information or you realize someone is sharing personal information with you, change the subject gently or end the conversation.

2) Meet In Groups
a. Have business or planning meetings in groups of three or more. Even one extra person can minimize emotional intimate conversation from happening.

b. Don’t compromise this standard. Once others come to know this is your standard, they will respect it. The first time you let down your boundaries, it will make it easier to do in the future which can lead to compromising situations.

 
3) Avoid consistency with the same person
a. Familiarity and comfort with the opposite sex opens the door to emotional connection.

b. This does not just mean in personal conversation but with the ease that technology affords, it also means in texts, instant message, Facebook, etc. What may seem like just fun texts can create a familiar spirit that opens the door for deeper connecting.

 
4) Avoid friendly hugs or kisses
a. Research show that hugging someone for 20 seconds is how long it takes for the release of oxytocin, a powerful “bonding” hormone.

b. Once the physical boundary is crossed or physical interaction is discussed, it is almost impossible to stop. Some feel it is best to leave this area off the table with the opposite sex so there is never confusion or temptation.

So is it possible to cheat without having physical contact? Ask yourself how you would feel if your spouse, partner or significant other was sharing personal, flirtatious, or intimate details with someone else. Where is this going to lead and how will this impact your current relationship? Too often it leads to a stronger connection, going farther than you ever intended and ultimately hurt for all involved. Rather than get into an unhealthy situation, look for ways to get those emotional needs met in healthy ways through safe friends of the same sex, support groups, or counseling.

Are you frustrated that your candidate did not win the presidential election? Do you want to scream or flee the country?  Do you know that you can take that energy and respond in a way that helps you move forward regardless of the election outcome?  How about learning how A.R.T. can make a difference in your life and in those around you!

Everyone experiences anger because there are things that happened that we don’t like in life. There are certain expressions of anger that truly are bad for people. Research shows that it can be bad for the cardiovascular system, increase blood pressure, emotional health and for relationships especially if it is not resolved in a productive way.

1.    Acknowledge That You Are Angry.

This election has brought out the most passionate emotions for many voters regardless of who they supported in this election!  If a voter’s candidate did not win, they may feel very angry and wonder how the new president will affect their future!  It is very important that whatever the emotion that a voter is feeling be acknowledged.  We cannot deal with what we are feeling in a healthy way if we can’t acknowledge what it is that we are feeling.

 2.    Restrain Your Immediate Response.

Often times when people are angry, it is easy to forget that sometimes it can be more obvious to others then they would like it to be.  It is easy to take it out at work or with the kids, especially if you are someone that experiences your emotions very intensely!  Anger is a normal emotion and there is nothing wrong with feeling mad.   When you do not immediately respond, this gives you an opportunity to think about how you want to respond in a healthy way (a direct approach or a control manner).

 3.    Take Positive Action.

What counts is how we handle it (and ourselves) when we’re angry.  This can be a great opportunity to put some of that intense energy into action! You can find an organization or cause in your community that is most important to you and get involved.

There will be times throughout life that we can become very passionate and angry when things don’t go our way! On the other hand, there may be times that we have to deal with other people’s anger in our life! This is the very reason that Life Counseling Solutions offers a once a month 8 Hour Anger Management Workshop for the community.  Join us at our  next monthly anger management workshop!   This is great opportunity for you or those around you to learn how to make those intense feelings positively work for you!