Happy New Year!

Goodbye 2010. Hello 2011.

A few years ago I gave up making resolutions, because like most people, I was unable to follow through.

However, for the past few days I have been spending some time thinking about the upcoming year and the commitments I want to make for myself and my family. So, here are my resolutions for 2011

1) Manage my budget and stop using Credit Cards. I am moving into a cash diet only! Perhaps it is all of the hours I spent breastfeeding watching 'Til Debt Do Us Part'. But I really think this is a great exercise to help us better manage our cash flow. However, I am sure this will be the hardest thing I do considering I never carry cash and use my debit card or Credit Cards to pay for everything.

2)Plan more fun family activities. Now that Jakob is that little bit older I want to make sure we spend our time as a family doing fun things and making memories. I don't ever want to look back at my life and say I wish I had spent more time playing with the kids. They grow up too fast and I want to be a part of the fun!

3)Commit to a date night with my husband. Whether we watch a movie, go out to dinner or just enjoy a bottle of wine at home it is important for us to make the time and spend quality time together. Luckily, we still enjoy each others company and we want to keep it that way!

Will you be making resolutions this year? If you are, I would love to hear about them!

Happy New Year!

New research supports exercise in pregnancy

We all know the important role exercise plays in living a healthy, balanced lifestyle. Now there is even more evidence supporting exercise during pregnancy.

Read this article which outlines all of the positive affects exercise has on both the pregnant mom and her baby. Pass the information along to an expectant mom and help support her in maintaining a healthy pregnancy.

See you at a FITMOM 2 Be Class soon!

New Guidelines and Benefits of Babywearing

The benefits of baby wearing are well known. In the immediate postpartum period, wearing your baby facilitates and supports breastfeeding because you are ready and available to nurse your baby at the earlierst signs of hunger. Mothers who wear their babies, expecially skin to skin, experience a natural rise in oxytocin levels. This hormone is often called the "love hormone" and it is an important factor in establishing the infant-mother bond. Baby wearing supports the natural desire of mom and baby to be together and is known to reduce both the instances and severity of post partum depression. When babies are placed in a wrap, sling or carrier there is a significant decrease in infant crying, colic and infant acid reflux disease. Baby wearing also promotes the healthy physical development of the spine, nervous system, vision and brain. Babies who are placed in a soft carrier spend more time in the quiet alert state, which is optimal for learning.

Recently, the Baby Carrier Industry Alliance released a position paper with new guidelines for ensuring the safety and well being of babies in soft carriers and to promote and encourage baby wearing. The BCIA now recommends that soft carriers mimic the natural hold of an in arms carry so that the mother's and baby's bodies are in close contact together and the infant is inward facing. There are several positive benefits when your baby is inward facing: the spine is better supported, reducing the risk of spinal curvatures and hip dysplasia; there is greater protection from environmental overstimulation which promotes sleep.

The baby should be cuddled directly against the caregiver’s body, with the baby’s head ABOVE the caregiver’s chest, near the caregiver’s collarbone. Ideally, physical obstacles between parent and child should be eliminated, allowing for proper skin to skin contact.

For more information on baby carrier safety visit the Baby Carrier Industry Alliance.

Let's do the time warp again.....

It's just a jump to the left.
And a step to the right.
Put your hand on your hips.
You bring your knees in tight.
But it's the pelvic thrust, that relly drives you insane.
Let's do the time warp again!

Today we gained an hour of sleep.
Or did we?
Maybe before you had kids you could enjoy the extra hour that is a result of turning the clocks back, but not this year!
If you're really lucky your monkey handled the day just fine. But, if your kids are anything like mine you may have experienced the following:

• meal creep
• shortned naps
• early to bed
• late to bed
• frequent wakings
• cranky, irritable, prickly personalities

These 'symptoms' may persist for a few days while your baby (who can't tell time) adjusts to the new clock.

Sleep, and lack there of, is a common complaint for mom's. Some families are lucky enough to have naturally good sleepers, while others need to work at helping thier babies develop healthy sleep habits.

If you fall into the latter group, then visit www.wiseparent.org and register for the upcoming FREE session they are hosting on developing healthy sleep habits. The workshop is taking place on Wednesday, November 17 2010 from 1-2:30pm at the Whitby Ontario Early Years Centre.

Are you up for the challenge? Do the math!

This week my mom has been participating in a challenge to bring awareness to our community about living in Durham Region and receiving support from the local food bank. Over 30 people picked up their standard food hamper from Feed The Need in Durham and will be documenting their experiences through a variety of social media outlets.

I thought I would share a few of her observations with you, as I thought that they were profound.

Most of us have supported the local food banks by giving items during food drives, but how often do we really think about what we are giving? The nutritional value that is derived from the items and how difficult it can be to make nutritious meals from them.

From reading about my mom's experience this is what I have learned so far. A standard food hamper that can support a single person typically includes the following items:

2 packages of pasta, 2 cans of pasta sauce, 2 pkg KD, 1 can tuna, 1 can salmon, 3 can of veggies, 2 canned pasta, 1 jar Peanut Butter, 2 cans of soup, 1 box of cup of soup, box of crackers (that was her extra), box of cereal, pkg of powdered milk, 1 can of peaches, 4 small apples, 4 small potatoes , 2 onions and a loaf of bread.

This is suppose to last 13 meals. However, for many people who rely on the help and support of Food Banks, they may have to make these items last even longer.

If a single person on welfare collects $578.00 per month, and the average rent for a room is $400. 00, that only leaves $178 for the rest of the month. Fresh fruit, vegetables and meat are likely not an option, and very few food banks are able to provide these items to the men, women, and families who access the food banks.

After reading some of the blogs from the participants of the challenge (including my moms) I couldn't help but notice that there were several common themes: lack of energy, inability to focus on tasks, feeling hungry, headaches, hungry, hungry, hungry, missing fruit and vegetables and having choice. Chosing to eat what they want, when they want and having a healthy budget to be able to purchase those items.

I encourage you to check out Feed the Need Durham and read up on some of the participants experience with the challenge, and if you have the time complete the Do the math challenge. The quiz only takes 6 minutes to complete and it will show you how dramatically your situation would change if you had to rely on social assistance. Would you still be able to live a healthy lifestyle?

Before I was a mom.......

Before I was a mom I had all the time in the world; now that I am a mom I can't seem to find the time!



Before I was a mom I never understood the sacrifices my parents made for me; now that I am a mom, I appreciate them even more!



Before I was a mom I used to enjoy sleeping in until noon; now that I am a mom sleeping in is considered 7 am!



Before I was a mom I said that I would have 1 room in my house that would be toy free. Now that I am a mom I realize that in order to have that I would have to clean up 24 hrs a day, so I gave up! There are toys in my bed, bathroom, car, floor and sometimes they are where they belong: in the toy bin.



Before I was a mom I could access all parts of my house with ease; now that I am a mom, I find myself climbing over baby gates, toys or other obstacles set up to foil me in the dark.



Before I was a mom I could eat a meal all to myself, while sitting down; now that I am a mom I am forever eating "on the run" and "sharing" my food with my kids.



Before I was a mom I used to enjoy 'alone time', now I rarely have time alone, and when I do, I spend that time missing them.



Before I was a mom my work was done at 5pm; now that I am a mom my work is never done.



Before I was a mom I used to be spontaneous; now that I am a mom my spontaneity depends on the availability of others and requires planning 2-3 weeks ahead. So much for spontaneity!

Before I was a mom I could say what I wanted; now that I am a mom I have to mean what I say. Follow through is everything.

Tips to help you through the cold and flu season

When you're a mom you don't have time to be sick, and if you do get knocked down with a cold or the flu, you are rarely able to wallow in it. Resting on the couch with your feet up, indulging in a little 'me time' is hard to come by on a regular day, let alone when you really need to take some time to rest and relax.







We all know that prevention is key and that frequent hand washing is the weapon of choice (along with a great hand cream to nourish dry hands that are forever being washed post diaper change and nose wipes) but here are a few other tips to help keep you and your family healthy this year:

• Get plenty of rest. 7-8 hours of sleep is recommended but if you are a new mom or mom to be this is a pipe dream as your life is currently full of frequent night wakings. However, you can and should take a minimum of 15-30 minutes everyday to rest and unwind. The more rest you get, the less likely you are to get sick.



• Drink Plenty of fluids to help 'flush out' any pesky virus and try to avoid alcohol and caffeine as they can lead to dehydration.



• Eat a well balanced diet. Try to have lots of 'colour' on your plate to get all the nutrients, vitamins and minerals all fruits and vegetables have to offer.



• De-stress. When you are experiencing stress you are more likely to fall ill, so do something nice for yourself. Take a long bath, read a book, write in a journal or listen to a relaxation tape. Whatever works for you. It's not important what you do, but that you take the time to do it.



• Exercise! Not only is it a great stress reducer, but studies show that when people are physically fit they are less likely to get sick, experience fewer symptoms if they do get sick and recover more quickly.

Wishing you a happy, healthy day!

It's hard work being a new mom

Really, it is!

Check out Canadian Families Magazine for a few tips on doing with style, grace and flair!

My colleague and friend Steafanie Antunes, founder of Discover Birth, also shares some insight into your newborns emotional and physical development as it relates to the 4th trimester. Do you know what she is referring to? You will after you watch this video!


Enjoy!

FITMOM Durham's Top 5 Reasons to exercise during pregnancy!

During pregnancy many women begin to make active changes and adjustments to their lifestyle. Eating well, staying hydrated, and participating in a regular exercise program all have positive effects on both mother and baby. In fact, the Society of Obsteticians and Gynecologists of Canada recommend that:

All women without contraindications are encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during pregnancy.

Below are 5 feel good reasons to get up and get moving during pregnancy!

5) Boost energy levels- Most women experience fatigue at various times during their pregnancy. Engaging in physical activity 3-5 times per week will actually give you more energy to perform daily tasks and will help you sleep better at night!

4) Reduces common pregnancy discomforts like backache: Strengthening your core muscles will greatly reduce, if not eliminate completely, common back pain most women experience during pregnancy.

3) Toned body: Just because you’re pregnant doesn’t mean you can’t have an improved body shape. By increasing lean muscle tissue, you are preparing yourself for an easier time getting back to your post-partum shape.

2) Reduces your risk of having a Cesarean Section- Studies show that when women are physically active they greatly reduce their chances of having a C-Section.

1) Have an easier labour! Regular exercise helps facilitate the labour process. Women who are physically fit have the strength and stamina to endure the physical demands of labour.

The Battle of the Baby Bulge

Tips to help you improve your shape in the post-partum period:

After 9 months of waiting patiently and doing all the right things to maintain a healthy pregnancy, you are finally holding your precious baby. Whether your labour was long or short, challenging or easier than you expected, you are probably tired and relieved that your pregnancy is over and labour behind you.

After a few hours of cuddling, feeding and falling in love with your baby, your thoughts turn to a nice long shower to rejuvenate you and ease the muscle soreness you are experiencing after giving birth. You pad your way to the bathroom, either with the support of a partner, or the wall (because your legs are still shaky and tired) and you undress to get in the shower. When you look up and see yourself in the mirror for the first time, you are shocked. For 9 months you had a growing, but firm tummy, and although all the books tell you that you can expect to look 4-5 months pregnant after the birth of your baby, you really aren’t prepared for what that actually looks like: the saggy, baggy elephant. The taunt skin that once enveloped your baby now resembles a bowl of Jell-O, and perhaps you notice that you have a few stretch marks or badges of honor, as I like to call them. Later, as you emerge from the shower feeling refreshed and relaxed, you make a secret pact with yourself to lose the weight, tone your tummy and fit back into your jeans in record time.

Before you get started on your new post-partum workout routine, there are a few things you should keep in mind:

Set realistic expectations:

As determined as you are to lose your baby weight, remember that it is better and safer to lose weight gradually. You can expect to lose about 10-15 lbs. in the early days after giving birth (this weight loss is represented by baby’s birth weight, placenta, amniotic fluid, uterus and water retention), but it takes most women 9 months to 1 year to regain their shape and return to their pre-pregnancy weight. Remember that this is just an average; some women may take less time, and others, longer. It took you nine months to grow that big, beautiful belly, it won’t disappear overnight.

Eat Small Frequent Meals:

It is important to continue to eat a healthy, balanced diet. Eating a variety of fresh fruits, vegetables, grains and meats will ensure that you get the appropriate vitamins and minerals needed in your daily routine. Try to avoid overly processed foods, as they are higher in fat content and may make you feel more tired. If you are a breastfeeding mom, you will need to increase your caloric intake by up to 500 cal/day (more if you are also exercising regularly). Your body is working hard all day long producing milk for your baby. Also by having a lot of variety in your diet, you introduce new flavours and tastes to your baby through your breastmilk. This may make the introduction of solid foods (after 6 months of age) easier as your baby will have already experienced a wide variety of flavours.

Get Sleep:

Sometimes that is easier said than done! However, it is important to realize that 1) your body will store fat for longer periods of time if you are not well rested and 2) without adequate sleep you may not have the energy to exercise on a regular basis. Also, when we’re tired we are more likely to reach for junk food and caffeine to boost our energy, which in the short term is great, but counter-productive in the long run. So, although you may have heard it 100 times before, “sleep when your baby is sleeping”. Cat naps during the day will benefit you.

Stay Hydrated:

Drink water. This is especially important for breastfeeding moms who need to ensure that they are drinking enough fluids so that they can make breastmilk. Also, it’s possible to mistake thirst for hunger, so reach for the glass of water before reaching for a cookie.

Start Slowly:

It may take you several weeks before you are ready to workout again, and even when you are ready, it’s important to take it easy. FITMOM™ recommends that you complete your 6 week post-partum check-up prior to starting a new exercise routine. Light walking, pelvic tilts, kegal exercises and gentle stretching are things you can do in the early post-partum period. When you are ready to increase your intensity, remember that the hormone relaxin can be found up to 9 months post-partum. This means that joints are still loose and injuries are still possible. Injury prevention is top of mind for FITMOM™ coaches so you can rest assured that modifications, postural reminders and safety checks are part of the FITMOM™ experience. Go slow, listen to your body and modify your activities to meet your current physical conditioning. In time, as you build strength and stamina you will find that you can do more and last longer.

Treat yourself:

It can be very frustrating and un-motivating to stand in front of your closet and feel as if you have nothing to wear. Most of us are eager to toss the maternity pants aside and yearn to put on pants with real buttons but your old wardrobe may still be out of reach for a few months. Take the time to invest in 1-2 pants and tops that fit your current body and shape. It will make you feel better, boost your self-confidence and have you feeling like a yummy mummy in no time. You do a lot for your family, so it’s important (and recommended) that you do something nice for yourself.

The last tip is to relax, have fun, and enjoy the ride. You are taking all the right steps towards leading a healthier and more active lifestyle. The pants will come in time!