Family In Shape

Sleep, my toddler needs to do that

According to babycenter.com  my little man, Bear, needs approximately 13 hours of sleep, that is about 11 at night and 2 during the day, for proper growth and development and so that mommy gets a break. That, however, is not happening these days.  Maybe I bragged one too many times about what a great sleeper he was until he turned 23 months--then, everything changed.  I can almost compare that to the day my 14 year old turned thirTEEN. Scary times, but that's a story in itself.  

From what I can see, this is a study based only on my children, around the age of 18-20 months they figure out that they can walk, run, climb, push, pull, say NO!, MINE!, STOP! and get away with a lot, at least for a little while.  It wasn't long before my little angel,the baby that slept all night long, from 8:00 pm until 7:00 am AND took three hour naps during the day, started changing his routine. Was I consulted about this?  Did he submit a request to change his sleeping habits?  I DON'T THINK SO!!

Unfortunately, this change in sleep schedule affects me more than it affects him because he eventually goes to sleep and recovers from his late night partying. I, on the other hand, must continue my daily routine running on caffeine and little sleep. UGH!! It's exhausting.  He wakes up refreshed expecting me to chase him around the house or yard, the other kids come home full of energy expecting me to hear all bout their day, hubby comes home expecting dinner, my boss expects me to go to work and my teachers expect me to turn in my assignments.  OK too many expectations, not enough energy.

Last night was particularly special.  Bear had a hard time going to sleep at his usual time - 7:30 PM. He skipped his nap so naturally I thought going to sleep should not be an issue. We have had a pretty excellent routine around here so these sleep issues do throw a wrench in things.  But anyway, he eventually went to sleep around 8:00 PM--GREAT!!  He woke up at 1:30 AM--Yes, he did.  He stayed up until 4:30 AM!! I made life pretty boring for him; we sat on the couch and read, watched a little TV, played some music, I even went as far as rocking him--no luck.  One thing I have to say, we smiled,talked,hugged and kissed...it was really sweet.  At one point I didn't want to put him back in his crib---YEAH that lasted about 10 sweet seconds!

I have a plan...I must or I will crash and my patience will go out the window.  

Obviously my little Bear is growing and his needs are changing.  I need to adjust his schedule and his routine to make sure that he is eating enough during the day and getting enough active time as well. He plays a lot in the house but I have to admit, yesterday we did not go outside at all.  Give me a break I'm recovering from a head cold. :-)  Today we will go for several walks, we'll rake the leaves and play in the yard.  I have to work on getting things quiet around the house when his bedtime comes around because with three other sibblings making noise downstairs one could understand his hesitation to go to bed- he doesn't want to miss a thing and I don't blame him.  Now that he's older I have to let him pick a book to read before bed, that will give him something to look forward to as well.

As for me, I will have to recover from my lack of sleep by eating healthy, drinking lots of water (not coffee) and taking a nap. Maybe if I tire him enough he will sleep then I can do the same.  My workout for today will be with my sleepless little Bear, at least that will give me the energy I need to make it through the first part of the day.  Wish me luck!

Stay Well,

Family, Fitness and Fighting Fat

It is not suprising that so many children are being diagnosed with adult diseases at such an early age.  It is a sad situation but we (family, educators, neighbors) need to step up to the plate and set the example. We have to get up, get moving, and show kids the fun side of living a healthy, active lifestyle.  Guest blogger, Sarah Scrafford  has written this really great article with some excellent tips on getting the whole family moving to get and stay healthy.  Read on.

Stay Well, 

 ~ ~ ~ 

You and your spouse are your children’s first and most influential role models, so it’s up to you to do the right things so that they will want to emulate you. And this is why, in a nation that’s filled with junk food and obese children, it’s important to get your butt off that couch and set the pace on a routine that’s sure to keep your kids on their toes, and as a result, fitter, slimmer and healthier. Instead of family affairs centered around the television or the new PlayStation, plan outings that involve equal amounts of activity and fun. You’ll be surprised at the positive effects that such a schedule reaps. Here are a few ways to make exercise and fitness a family affair: 

·     Plan trips that involve cycling to picnic spots close to where you live. You could make it an all-day affair with lunch on lush green grass, games like tag and catch after your meal, and a refreshing ride back home.

·     Coach a junior team in a team sport like baseball, softball or basketball. This is a surefire way to get your kids interested in sports.

·     Take a trip to the park or the beach and play catch using a ball or a Frisbee. Include your family dog in the game and see how boisterous things become in a short while. You’ll find yourself both laughing and breathing hard as you try to keep up with the boundless energy your kids seem to have.

·     Take a trip to the community pool and play a game of water polo there. Alternatively, you could race each other to see who’s the fastest or swim continuously to see who has the most stamina and is the last man standing (or swimming).

·     Make rainy days fun indoor affairs with games of active charades or a session of dancing with the stereo on. You’ll be surprised at how much your kids love to see you let down your hair and have a blast.

·     Cook healthy meals for your family and encourage them to eat snacks that are low in processed starch, salt and trans fats. Fruits and vegetables pack the most nutrients in the least amount of calories making them an ideal in-between meal munching choice. Also make sure that your kids don’t stay up late and that they get enough sleep.

·     Set up a basketball hoop above your garage door and shoot baskets with your children. Even half court games played with one or two players a side can get intense and competitive. Other sports like tennis can also be taken up at a young age.

Besides these methods, encourage your kids to participate in all sports activities and games at school. Exercise not only keeps your family fit, it also helps them keep lifestyle diseases at bay as they grow into adults. So get started today, and make fitness a daily affair for the whole family.

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This article is contributed by Sarah Scrafford, who regularly writes on the topic of ekg tech salary. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.

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 Photo credit: Peer Lawther

Happy Mother's Day!

The Only Joy

Photo credit: night86mare

 

Super Mom

Mom, you're a wonderful mother,
So gentle, yet so strong.

The many ways you show you care
Always make me feel I belong.

 You're patient when I'm foolish;
You give guidance when I ask;
It seems you can do most anything;
You're the master of every task.

 You're a dependable source of comfort;
You're my cushion when I fall.

You help in times of trouble;
You support me whenever I call.

 I love you more than I can express;
You have my total respect.

If I had my choice of mothers,
You'd be the one I'd select!

by Joanna Fuchs

www.poemsource.com

HAPPY MOTHERS DAY!

  

It’s time to get back to the garden

Photo: Corn in its infancy by Spin Diva

Not long ago I told everyone about my plans to grow something in my garden, something we could enjoy eating.  Once I put it into writing for the world to see I realized that I am accountable to you, my readers and my family.  I have a feeling they're faith in my gardening skills has begun to fade and I can't say that I blame them.  I hope to change that this season. 

Today could not have been a better day for me to get back to the garden.  I strapped my little man (now 18 months, wow time goes by so fast **sigh**) into his car seat in the truck and off we went to pick up everything we need to get started.  Two hours into our shopping spree we emerged from the store where a 70 (ish) year old garden attendant told me not to worry and to bring my truck around, "Ah be rah back git that 'ole mulch 'n dirt in that ole truck-a-yars." Huh? Um, OK?  As I walked away I whispered to my little man "Did you understand what he said?" To which he replied "ook, more, acker, peeese, no, no, no." OK, that's what I though. 

I backed up to the mulch 'n dirt and there he was waiting to load up my truck.  I gave him the receipt and waited patiently by the driver side door.  He went to work load'n that ol' truck-o-mine.  The first bag went well, the second proved to be a bit of a challenge and I began to feel very guilty.  We moved on to some other, much bigger dirt bags..um, Garden Soil that is.  Needless to say, he was really having a hard time with this one.  So I offered to help.  He insisted he just needed to get a better grip and I said, "You're probably right, but if we work together we could get done much faster, this way you can get out of the sun and I can get my baby home for his nap **smile..big smile**"  You know, the way you talk to the kids when you want them to share with other kids whose parents are just standing there watching..it's like an extra nice way to say "play nice" while giving the hint of "you're kid needs an attitude adjustment!" Anyway, he agreed—thankfully!  After the last bag was loaded he said, "I am neva…eva..doin' this ageein; I'm supposed to be a greeter not dog gone loader…" he walked away grumbling "I wanna know who's bright idear it was to put me in gardnin'..you have a nice day mam!" I'm just glad I won't be on the receiving end of his argument, he was not a happy camper but he was very helpful.

Anyway, I digressed, now back to my garden.  This is when the fun begins for me.  The weeds are still pretty much gone since the last time I cleaned up and there were quite a few Tiger Lilies and other pretty flowers growing.  Hey don't expect me to know the names too, I just plant what looks nice then I watch them grow.  Hopefully they grow AND multiply. 

So the garden workout for today went something like this:

1. Carried the dirt bags garden soil from the truck to the back of the house.  Chased the little man back into the yard between loads (what is so attractive about the street…I just don't get it).  Upper body, biceps, triceps, chest and back; and of course, legs.
2. Used a hand garden aerator or garden claw.  This thing has 5 prongs at one end and a nice long handle shaped like a T at the other.  It works great to aerate and loosen up the soil as well as loosen up unwanted weeds.  (Yes, it is not mechanical, you must use your own power to work this tool.) The twisting motion gave my obliques a nice workout, my abs were contracted the entire time I was tilling (I made a conscious effort to do this).  My medial and anterior shoulders were parallel to the floor and there was quite a bit of pulling, twisting, and digging going on.  Overall a great upper body and abdominal workout.
3. Shoveled garden soil into the prepped areas and mixed it in with the garden claw.  Shoulders, back, legs, and arms.
4. Squatted down to dirt level to begin planting the seeds, (Corn, watermelon, beans, carrots, spinach, squash, and tomato plants—I'm not good with seedlings).  It's all in your lower body now: Glutes, hamstrings, and quads.
5. Watered my newly planted seeds, tomato plants, corn, grapes and the pretty flowers too!—Satisfaction, sense of accomplishment!
6. Watered the baby. He needed a bath!—Laughter and fun!

During our time outdoors, my little man played in the dirt or should I say he bathed in it!  He also sat in the swing and sang Itsy Bitsy Spider.  He climbed his Little Tykes fort and slide toy where I couldn't resist but mist him with the hose.  We had a blast; we got a good workout, drank lots of water and used sun protection.  He took a nap and I enjoyed some much needed quiet time alone before the older kids got home from school. 

Now I will have to remember to water my garden, watch out for critters, pick out the weeds and hopefully in the next 50-68 days I will be enjoying the fruits (and veggies) of my labor.

Live Life! Stay Well!

Spin Diva

Being a 'health nut' can be cool in the eyes of teens

I learned this past week that my 17 y.o. son's friends call me a health nut. At first I wasn't sure how to take that because I sort of heard him say it without much emotion or follow up comment. So later I decided to have this conversation so I could find out if it was said in a positive or negative tone.

My son, we'll call him Jteen, was discussing food with his friends, something he does frequently because he's always hungry. He's a growing teen with the metabolism fast enough to fuel a train.  If only I could harbor that energy for myself.  Anyway, the kids were talking about what they eat or were planning to eat after school. Jteen said, "we don't have any soda or junk food at home." To which one teen replied, "oh that's right, your mom is a health nut, ha ha!" Another teen said, "no junk food or soda for him." They all laughed, he said, then the next comment was my favorite..."that's pretty cool that your mom is a health nut, so you really enjoy it when she does buy junk food." Another teen said, "no wonder I never see you buying anything from the junk machine."

Now, I'm sure not everyone agreed with him or me but it made me realize that the choices I make at home have influenced my child and he may somehow influence his friends too.  My goal was not to be cool in the eyes of teens but to positively influence my children.  I'm glad to see that they make wise choices in food and portion sizes.

We do have snacks in our pantry. You will find a bag of Tostitos for those days when we feel like eating nachos, a box of Ritz crackers for a quick cheese, apple and crackers appetizer, some 100 calorie snacks for a quick to-go snack, pudding cups, pretzel sticks, granola bars, protein bars, lots of fruit, nuts...etc. The thing is that these snacks last a while in the pantry which means my kids are making wise choices when they eat and they are more then likely eating portion controlled snacks.

I am proud to be a "health nut" mom. It's a plus that his friends think "it's cool" to be a health nut.

How do you think your everyday food and exercise decisions influence those around you?  Your spouse? Your kids? Your friends?  Would love to hear some of your stories.

Stay Well,
Spin Diva

Gardening: one with nature

Today I was in my element; I was one with nature right in my backyard.  I know that for many living in colder climates, gardening is probably the last thing they are thinking about.  But for those whose weather patterns are beginning to look and feel more like spring, this is the perfect opportunity to get outside, play in the dirt, rake some left over leaves, and get your little patch of heaven ready for flowers, fruits, vegetables or whatever you want to see growing this Summer.

Our current home has a large garden area set up for growing things.  It even has an arbor with a grapevine wrapped around it.  This is a little tricky because, so far, we have only enjoyed the grapes if we get to them before the birds.  It has been suggested by knowledgeable people that we build some sort of cage bigger than the arbor to protect the fruits.  I have also heard that wrapping the individual bunches with small paper bags until they mature is a good idea.  Hmmmm…we’ll see if this is a better alternative for me.  Maybe we can share the vine, I’ll protect a few bunches and they can have the rest.

Admittedly, I do not have a green thumb.  I’d like to think my thumb is a little on the green side, so each year I try growing different things and each year I get a little bit in return.  This year I would like to see a bigger return on my invested hard work. In addition to the perennials, we plan to grow sweet corn, tomatoes, peppers, green beans, herbs and of course, bird food, I mean, grapes, all of which I will be in charge of weeding, watering and nurturing.  Wish me luck!

One of the reasons my gardening plans fail is because I can’t seem to dedicate the time and energy to weed, water and maintain on a daily basis.  My children and Mr. Toolman really love the fresh food and flowers, after all, it’s free of charge and there was no work involved on their part.  They are not inclined to weed or water the garden, at least not without some form of encouragement on my part.  So it’s up to me to see that we or I grow something this year. 

I know how to get around in the garden, but when I feel I've lost my way, I call my mother-in-law.  She has the greenest thumb on earth.   She grows plants I’ve never seen or heard of before; she even knows the common and scientific names to all of them.  Her knowledge of plants comes in really handy when I need to know if I’m nurturing a weed or a fruitful plant.  Imagine how embarrassing it is to think you’ve done so well with this beautiful, tall, very green plant only find out it’s a weed and it’s killing everything around it.  Oh what my plants would say if they could speak.   But seriously, I am getting better and I have goals this year, which I plan to reach, somehow.

My journey to a better, more productive garden has begun and the plan is to look at gardening in a different light.  This could be a chore, a job, or an enriching experience.  I will choose the latter:

#1:  Gardening = physical fitness:  Hauling dirt, mowing, clipping, pulling weeds, and digging works every major muscle in my body and increases my heart rate at different intervals, so it’s like an aerobic interval workout, except it’s free and close to home.

#2:  Gardening = less stress or “Me” time:  While working in the garden I am free of the noise and distraction  generally audible in every room in my house.  The computer, TV, video games and phone can get in the way of me ever completing a thought.  Out here I have time to think, organize my week, and workout any challenges I may have clogging up my mind.  It is time well spent with all that nature has to offer.

#3:  Gardening = fun for the kids:  The younger kids, ages 5.8 and 16 months, really enjoy being outdoors, playing with dirt, pulling weeds and other things that wiggle out of the ground. 

Just check out this little story: 

Daughter: “Hey mom, look what I found, it’s a worm!”

Mom:YIKES!  “That’s great honey, can we put him back in the garden so he can be with his family?” 

Daughter: “Oh it’s not a boy, it’s a girl and her name is Wormy.”   *Yeah, she connects easily with nature; I don’t even want to know how she came to that conclusion.  “Isn’t she cute, so little an so wiggly?”

Mom: “Sure she is.  But she and her other siblings have work to do.  They keep the soil aerated."

Daughter: "What's aerated?"

Mom: "It's when...." Ok this is going somewhere- you get the idea. "Now put Wormy back, she probably misses her mom.” 

That did it! Wormy is now out of her hands and back in the dirt, where she belongs.  Meanwhile the baby scoops dirt out of one container and into another and if he feels the need to stick his fingers in his mouth, well, he just does it, dirt and all.  EEEWWWW!   

My older kids, 17 and 13 on the other hand, run the other way when I mention the word “garden”.  They are not the first to jump at the opportunity to work outdoors. They are, however, in the mowing, raking, and digging age range and therefore, they do get involved, against their will of course.  In the end, they get a good workout and hopefully someday when they have their own home, they will remember what they learned in our backyard.

#4: Gardening = Fun: When the kids finally give in to he idea of getting dirty and sweaty, I try to make up for all this work by filling up over 80 water balloons. I throw the first bomb onto the unsuspecting children and…well, need I say more!  Let the fun times begin!

#5:  Gardening = satisfaction:  There is no greater satisfaction than going out to the garden and picking out something to spice up my meals, such as, parsley, sage, rosemary and thyme (hey that’s a song by Simon and Garfunkle)—I work with music in my heart!  It is also very satisfying to eat a tomato that is pesticide free and did not cost me $3.00.

If nothing else, at the end of the day, I like to sit back with some iced tea and enjoy the fruits of my labor, while watching the butterflies dance with the flowers and the birds feast on my grapes.  So if you are considering beginning an exercise routine, try the outdoors. 

Gardening—it’s free, it’s peaceful, and it’s all yours.

Stay well,
Spin Diva

A body ball workout for all

I recently remembered what it was like to have a teething, tumbling, owl-wanna-be, toddler in the house.  My youngest, before the baby, is now six years old and as most moms do, I put those days way in the back burner. Imagine what would happen if we kept it all fresh-- birth rates might drop quite a bit.

Our precious baby boy seems to think that teething entitles him to sleep only a few hours at night. He definitely has the “owl” syndrome. He fails to see why I disagree with this new routine. Still, on days when I feel energized by the forces of my coffee and my yerba-mate tea, I take him to the gym so he can play and I can 'de-stress'.  The 90 minutes of play time tires him out and he is usually asleep before I leave the parking lot.  Ever tried bringing a toddler into the house along with the car seat--not smart!

Anyway, I decided that for those days when I could not make it to the gym and he still needed his play time I would invest in, yet another, piece of exercise equipment.  I ordered the Valeo® Body Ball from Amazon.com, spent about $15 and got it in about 4 days--not bad.  I had TC fill it up, TA put the exercise poster on the wall (that's included) and soon after there were 5 people working, playing, exercising and using the ball as their new computer chair.  What just happened...I thought I bought it so I could exercise?  I think my family is really enjoying this new toy.  Every day, so far, all the kids and sometimes dad go in my one empty room and spend a good 30 minutes with the ball.  It’s not at all what I had in mind but I’m glad they can benefit even if only by playing around with it.

As for me and my workout, I get to play with the body ball during the day, after the baby's breakfast and before his morning nap.  He tries to kick it, tries to pick it up (kind of big for him), chases the ball across the room and down the hall...he's so cute.  Once he's down for a nap I get to work and spend about 20 minutes following the routine on the poster or I throw in a few of my own.  I guess I haven't been working my abs hard enough lately because I was pretty sore the next day. 

Bottom line, this was a really great investment for everyone in our family.  I use the body ball in many of the classes I teach and now I can really focus on my abdominal muscles, lower back, flexibility and balance without leaving my home.  Whether I use it as a toy, a chair or to exercise while watching a favorite show, the body ball is a fitness tool that won’t get dusty in my house.

Stay well!
Spin Diva