stressfreemom

I recently read the following information in The Intellectual Devotional, a newsletter put out by Prevention.com.

“After one night without sleep, we become tired and cranky. After two nights, we suffer from memory loss and diminished concentration. After three nights, delirium sets in. Although a healthy human being can survive without eating for more than a month, humans die without sleep in less than two weeks.”

With two kids in college, I worry constantly that they aren’t getting enough sleep. My son told me just the other day that he had only gotten three hours of sleep the night before, making a 3:00 a.m. run to Kinko’s to finish a big project that was due the next day. I sent him a copy of this article; whether or not he’ll take it to heart remains to be seen.

Of course, we’ve all pulled our share of all-nighters throughout the years. Whether we’re staying up late to study for exams, or putting the finishing touches on the project for work, or staying up with a sick child, some nights we simply don’t get the rest we need. Whereas one night won’t hurt too much, two nights will definitely take a toll, and three nights without enough sleep set you up for failure. Going without sleep affects our mood, our cognitive skills, and our ability to fight off infections.

The good news is we can make up for lost sleep. Taking a nap the next day will help get us back on track. Getting a few extra hours on the weekend can also help. However, most doctors agree that it’s best to get the correct amount of sleep in the first place.

Read more of the Prevention article about sleep loss.

Yesterday I went to see an ear specialist. I had been struggling with vertigo for several weeks and it wasn’t getting any better. I was diagnosed with Benign Paroxysmal Positional Vertigo or BPPV for short.
The symptoms began a few weeks ago, when I rolled over in bed to turn off the alarm clock and the room started to spin. After that, every time I lay down or even leaned back and moved my head to the left, the spinning occurred. It’s an odd sensation, to be sure, but the condition is relatively harmless. I found that shutting my eyes helped, and the dizziness only lasted a few seconds. Also, I discovered that I had to sit up slowly and give my body a chance to adjust to the change in position before standing up. Still, it’s unpleasant to experience any level of dizziness, so I went to an ear specialist for help.

My symptoms occurred only when I turned my head to the left side, so he had me induce the vertigo by lying back quickly and turning my head to the left. He then performed a technique called the Epley maneuver, which fixed my problem right away. Hooray, no more dizziness!

This was the second time I had been diagnosed with this problem. The first time I went to my GP initially, who sent me to an ENT, who sent me to a clinician for a number of hearing and balance tests, who then sent me to the ear specialist. This time, I cut through all the middlemen and went straight to the specialist.

If you have experienced similar symptoms, ask your doctor about BPPV and the Epley maneuver. Not every physician knows how to perform this procedure correctly, so ask for a referral to an ear specialist if needed.

Read this article for more information on BPPV.

Some days you just have to push yourself to exercise. Whether it’s a trip to the gym, a workout with weights or a solitary walk, sometimes you just don’t feel like exercising. That’s when you need to talk yourself into it.

Here are five tips for convincing yourself to fit that exercise into your day.

1. Experience tells you that you will feel better after you’ve worked out. You will have more energy. You will feel stronger and more capable of tackling life’s challenges when you have taken the time to build up your strength and stamina.

2. You know that exercise provides long-term health benefits. The good you do for your body today will pay off in the long run with increased energy and vitality in your senior years, as well as better health and increased longevity.

3. You will find it becomes harder and harder to exercise. Maybe you don’t feel that missing one day will hurt. However, one missed day often leads to another. Before you know it, you haven’t exercised in a week or two. When (if) you do go back, you have to work back up to your previous level, or you risk injuring yourself.

4. Someone is counting on you. Whether it’s your running partner counting on you to keep her going, or your spouse admiring your fit, toned physique, others are counting on you to stay in shape. If you have young children, you will need every bit of energy you can muster just to keep up with them.

5. Just exercise for 10 minutes. If you really don’t feel like exercising and the thought of it tires you out, just commit to ten minutes of stretching or walking or lifting weights. Chances are you will soon get energized and exercise well beyond the 10 minutes. And, if you don’t, at least you’ve gotten those ten minutes in.

For more ideas on getting yourself to exercise, check out Bob Greene’s suggestions:

http://www.prevention.com/cda/article/fall-in-like-with-exercise/86c3448feb793110VgnVCM20000012281eac____/fitness/getting.started/staying.motivated

Sometimes you just have to have something made with chocolate. If you are smart about it, and if you can control your portion size, you can go right ahead and satisfy those cravings any time you want. Try one of these recipes for a low-fat chocolate dessert.

Delicious Chocolate Mousse

Ingredients:

Set aside to soften:

• 1 pkg. Knox gelatin
• 2 tbsp. water

In blender, combine:

1. ½ C. ricotta cheese
2. 2 pkgs. Alba “Fit and Frosty”
3. 2 tsp. unsweetened cocoa
4. 1 tsp. vanilla
5. 6 pkgs. Equal (or other sugar substitute)

Add ½ c. boiling water to gelatin. Mix all in blender with 4-6 ice cubes.

Makes 2 servings.

Low-Fat Devil’s Food Cake

Ingredients:

• 1 pkg. (18 ¼ oz.) reduced-fat devil’s food cake mix
• 1 8 oz. carton nonfat plain yogurt
• ½ c. orange juice
• ½ c. water
• Egg substitute equal to 2 eggs
• 2 tbsp. unsweetened applesauce
• 2 tbsp. Grated orange peel
• 1 tsp. ground cinnamon

Glaze:

• 1 c. confectioners’ sugar
• 2 tbsp. baking cocoa
• 2 tbsp. orange juice
• ½ tsp. vanilla extract

Directions:

In a mixing bowl, combine the first eight ingredients; beat on low speed for 1 min., scraping bowl constantly. Coat a 10-in. fluted tube pan with non-stick cooking spray and dust with flour. Pour batter into pan. Bake at 350 for 50-55 min., or until a toothpick comes out clean. Cool for 10 min. before removing to a wire rack to cool completely. Combine the glaze ingredients; drizzled over cake.

Makes 12 servings. One serving equals 245 cal., 4 gm. fat, 2 gm. fiber, trace cholesterol, 372 mg. sodium, 48 gm. carbohydrates.

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I first discovered the energizing health benefits of yoga about 5 years ago, and I’ve been practicing yoga on and off ever since. I say on and off, because my schedule has changed over the years, and I’ve sometimes gone months without doing yoga, making it necessary to start from the beginning when I do resume the practice.

Yoga has many health benefits, including increased flexibility and energy, lower blood pressure and peace of mind. It is not difficult to perform most of the basic positions, but if you have never done yoga before, or you have not practiced yoga in a long time, here are some things you should keep in mind before beginning your program.

Begin in a relaxation pose, so that you can start to release built-up tension right away and become aware of your body. Breathe deeply. This will help you to relax and prepare your body for yoga.

Begin with simple stretches, particularly any stretch that loosens the tightness in your neck and shoulders. Women carry a lot of tension in these areas, so we need to pay extra attention to them.

Stay within your comfort zone. Whether you are attending a class or following along with a book or DVD, you must not push yourself too hard at first. You risk injury. It will then take you time to recover and rest, and you must then begin all over again.

As a final thought, if an instructor ever pushes you to attempt a position that you do not feel comfortable doing, do not do it and find another class right away. Because of the increased popularity of yoga, many personal trainers and fitness coaches have taken quickie courses in yoga, but may not be qualified. Every bona-fide yoga instructor knows that you must listen to your body and stay within your comfort zone, whatever that is, on that particular day.

Once you get going, try this yoga routine:

http://www.prevention.com/cda/article/slim-down-with-yoga/a018d786593b4110VgnVCM10000013281eac____/fitness/yoga.pilates/yoga

I am a very calm person by nature. That’s not to say I never lose my cool. I have my share of stressful moments just like everyone else; but, on the whole, I react to situations without panicking and try to find a reasonable solution. Others must have noticed this, because several people have commented on my cool, collected temperament.

That got me thinking about the calming influences in my life, and one major one has got to be music. Growing up, my mom always had classical music playing softly on the stereo. It was a big part of our lives. Just as one gets accustomed to hearing the familiar ticking of a clock, our house always seemed noticeably quiet when no music was playing.

Because listening to music has always been a part of my life, it was natural that I should carry the habit into adulthood. My musical tastes range from classical to jazz, from swing to rock n’ roll. If I want to get the house clean in a hurry, I put on something lively that will get my blood pumping. If I want to improve my mood, I play something that brings me joy, like the waltzes of Johan Strauss. Jr.

However, if I need to have a sense of calm and peace, I will put on the smooth jazz station or select a classical piece that I find especially soothing, something by Chopin perhaps. Whatever mood you are in or would like to be in, there is some piece of music that will speak to you. So the next time you’re beginning to stress out, simply put on your favorite song, take a deep breath and relax.

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When the kids were young, life was relatively simple It consisted mostly of nursing, changing dirty diapers, responding to cries and giving lots of love

As the children grew, life became more challenging as they became more independent Hey, wait a minute Isn’t it supposed to be the other way around? When a baby is totally dependent on you for his every need, isn’t that when life is hardest?

As the children grow up and can do more for themselves, they also start to enjoy group activities It starts harmlessly enough, with a play date or two each week Once they reach school age, the after school activities begin Before you know it, you’re taking Suzy to her ballet lesson on the way to pick up Brad from baseball practice, after which both kids need to grab a quick dinner and do their homework before heading off to their violin lessons.

You cram more and more things into their schedules until you’re about to explode You begin to wish for the week to be over If I can just make it through the week, I’ll be okay, you think The only trouble is there’s a doubleheader on Saturday for Brad and a Girl Scout function for Suzy Soon you’re anticipating the end of the month, then the end of the school year, then you’re wondering when this hectic summer will be over and the kids will be back in school.

Before you know it, you’ve wished your entire life away!

My oldest two are now in college, and I would give anything to have that time back again. My new Golden Rule is to live fully in the present – to make the most out of every minute that is given to me I no longer wish for the day, week, or month to end I look for opportunities to fill my day with meaningful activity I listen more closely to what is being said to me and enjoy the company of others more If I am having a good time somewhere, I linger there a little longer, instead of rushing off to get the next thing on my list done.

I listen to the sounds of nature more, the rustle of the wind through the trees, the songs of the birds perched on the neighbor’s fence, the trickle of water from our backyard fountain I try to live in the moment and to embrace the unique challenges that come with each phase of life and of parenthood I have so much to be grateful for; I’m finally slowing down enough to take time to appreciate it all

Live in the moment! Cherish every day!

Apples are one of autumn’s best treats.  If you are lucky enough to live near an apple orchard that is open to the general public, plan a day trip and enjoy the sensation of picking your own apples.  Go early and bring along a picnic lunch to enjoy after you’ve plucked your apples.  There is nothing like enjoying a cool autumn picnic with a dessert of apples fresh off the tree.  Once you are home again, you can put those apples to good use, making applesauce or an apple crisp, or you can try this delightful recipe for a delicious and refreshing salad.

Ingredients:

• 3 cups diced red apples
• ½ cup reduced fat mayonnaise
• 2 Tbsp. lemon juice
• ¼ cup honey
• 2 cups green grapes
• 2 Tbsp. light sour cream
• 1 cup thinly sliced celery
• ½ tsp. salt    
• ½ cup chopped dates
• ½ cup chopped walnuts

Directions:

In a large bowl, toss apples with lemon juice.  Add grapes, celery and dates.  In a small bowl, combine mayonnaise, honey, sour cream and salt; mix well.  Pour over apple mixture and toss to coat.  Stir in the walnuts.  Serve right away.  Makes 8 servings.  One serving equals approximately 220 calories.

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My mom is about to turn 83, and she is in great shape.   At times, she is forgetful, and her biggest worry is that she will gradually lose her memory.  So I turned her on to some new activities recently, including the  brain game Street of Dreams.

It’s a simple game to play.  As cars travel by on a road, you must assign them to the appropriate house based on a category.  For example, say there are two housing lots, one labeled cars and another famous authors.  As a car races by, the word Honda pops up and you click on the lot that says cars.  A foundation appears; and, as you answer more prompts in that category correctly , the house gets built.

With every subsequent level, more categories are added, including mystery categories, which you must figure out through a process of elimination.  By Round 10, you have two identified categories and four mystery categories, making it much more difficult.  You build your own dream house between rounds.

It’s fun and challenging, so if you have fifteen minutes to spare and want to work your brain cells a bit, try Street of Dreams, or any of the other brain games out there.

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