Tag: health

Mariah’s First Dentist Visit

Recently I have been contemplating on doing a blog post on Mariah’s first dental experience.

As many of you know, Mariah is 2 years old and it was time to get her first dental appointment out of the way. I am pretty sure you guys can imagine how that went. Mariah did not like the idea of someone restraining her to brush her teeth. She is so independent that it is a fight to brush her teeth for her.

img_8319

Facts about infants/toddler dental health:

  1. Start early! When your little one is an infant it is important to clean their gums. Using a infant brush or wash cloth will do the trick. If you start early your child will less likely fight you when you are brushing their teeth.
  2. Consistency is key! A child will become accustomed teeth brushing and it will become apart of their routine.
  3. Once your little one shows sign of teeth it is important to get them to a pediatric dentist. We waited until Mariah was 2.5 years old but it is suggested when your child is at least one years old.
  4. If you wait too long to encourage dental care, then there is a strong chance that you will come out of pocket to care for those baby teeth.
  5. Ask your pediatric dentist the best methods to ensure positive dental practices.
  6. Buy them pick out their favorite toothbrushes and explain to them the process of dental care.

img_8321

Don’t be afraid to brush their teeth even when they put up a fight. Develop a reward system, make oral hygiene a fun and rewarding experience.

 

Please comment below your experiences of taking your little one to the dentist!

 

Advertisements

Transformation & Renewal -Work That Body Out

Hey ladies! Welcome to week 2 of my series:

____ is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifey duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

Work that body out.

I love to workout. I love to sweat, I love to feel my muscles burn, I love to feel that healthy sore the next day, and most of all, I love to see the results. Exercising is exciting and every workout is a new adventure. How many sets & reps can I do today? Am I going to able to use more weight on the machines? How many minutes can I do on the stairmaster without stopping? This is all so fun to me. Sometimes it takes me a little while to get to the gym, but after the first 15 minutes, I do not want to go home. I know not everyone is like this. For some, working out hurts (we will get to this later), working out isn’t exciting, and working out just plain sucks. I know this, because I used to think all of that. From time to time, I think those thoughts, but it is important to push through and work that body out.

Imagine a life where we all got our workouts in. We feel so much better emotionally and mentally because the endorphins in our brain are released. We feel so much less stress. Our lungs feel clearer and our body feels freer. We are living a longer and healthier life. Our energy levels are increased so now we can actually do more tasks without feeling so tired all the time. We can play with our kids in the backyard and our sex life with our husband is bomb. Not to mention, we look good. Basically, we live our best life, and exercising has no down side.

Ok, so, we are all busy women. Some of us got kids, some got a hubby at home, some got 2 jobs, some got multiple ministries, and some got all of the above. How do we fit in working out? Do we even need to workout? I know some of you reading this might be at a weight where you do not want to work out, but all of us need to work out. No matter what size you are or how busy you are. You MUST make time to workout. You must schedule time for physical activity. We need to put down our phones, and go to the gym, go in the living room, or go outside (which is my favorite), and move our body. Physical activity is so crucial if we are going to be females bosses.

What I like to do is assess my current body shape and note the things that I want to work on. Currently, I need to pay more attention to my arms. I will definitely be working out my entire body, but I want to add more arm exercises so make sure I am not skipping anything. I try to work out 5 days a week, with one day of the week to be yoga day and the other a rest day. **Thirty minutes a day is bare minimum ladies. The more time of course the better, but if you do not exercise now, aim for at least thirty minutes, then do an increase. The thirty minutes can be used in a jog, a run, doing some push ups, or squats. **Some people mention that they feel TOO sore or too hurt the next day and that is why they do not like to workout. If this is you, that means you do not have the proper form and technique. You are doing the exercise wrong. I would suggest finding a personal trainer, working out with a girlfriend, or asking someone at the gym to make sure you are doing the movements correctly.

I am going to list workouts that I do at home if I can’t make it to the gym and use the machines. These workouts can be found on YouTube so you can see the proper form and technique. Before I do that, I want to note that I usually eat a banana and peanut butter snack before going to the gym. It is important to eat pre workout foods that will boost your blood sugar & get you ready for your sweat game. (Some Pre Workout foods include apple wedges, bananas, peanut butter, protein bars, oatmeal, and dried fruit).

 

Lower Body

(Pic credit: Spotebi)

 

Sumo Squat  

Feet wider than shoulder width apart and squat. Toes should be slightly turned out and your knees should never go past your toes.

 

Wall Squat (Pic credit: Workoutlabs)

Head and back are against the wall. Feet are shoulder width apart. Arms must stay at your sides, thighs are parallel to the floor, and knees must not go past toes.

 

(Pic credit: Spotebi)

Donkey Kick

Get on the ground on all fours. The knee should be bent at 90 degrees, and now kick back. You should feel it on your glutes.

 

Abs & Obliques

 

(Pic credit: Quora)

Plank

Maintain the plank position for at least 1 minute.

 

(Pic credit: Spotebi)

 

Leg raises

Works lower abs. Keep arms down on the side and raise your legs.

(Pic credit: Workoutlabs)

Oblique Crunches

Lay on side. Knees bent as shown above. One hand behind head. Now use that arm and to touch your hip.

 

Upper Body

(Pic credit: Workoutlabs)

Push Ups

Assume a face down position on the floor. Feet must be together. Using your arms, raise yourself up.

 

(Pic credit: Workoutlabs)

Tricep Dips

Grab a low table. Knees need to be bent and feet on the floor. Place hands behind you, directly under the shoulders. Lift hips to a hover, now bend elbow straight back and use your triceps to come back up.

 

(Pic credit: Spotebi)

Arm Circles

Stand up. Open Arms wide and move them in a circle, clockwise or counter clockwise, again and again.

 

After  I SWEAT, I got to eat some food. DO NOT starve yourself after working out!! It is so important to have a post workout food plan to feed your muscles that you just worked out. Sample post workout meals include a protein shake, salmon, tuna, yogurt, and chicken. I want to recommend protein powder. You can buy some at your local grocery store or GNC.  It is so easy to get your protein through a protein powder. I usually mix it in with some fruits so it tastes a lot better and then I put ice in it. Yum!

To make working out fun, be sure to try out new exercises. Do not just keep on doing the same movements over again. Switch it up! I would also recommend going to gym classes, ones that cost money or that are free. Gym classes are a great way to learn new exercises, to learn HOW to properly do them, and to make new girlfriends. These female bosses that you meet can become your workout partner.

So now you know the benefits of working out, a beginners guide to start working out, some sample exercises, pre and post workout foods, and additional tips…like the song goes, hey we got a good thing, I wanna see you workout for me, workout for me….but not really, don’t do it for me. Do it for yourself.

Mind,Body, and Soul- Health & Wellness

 

Hey ladies! Welcome to week 2 of my series:

____ is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifey duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

This week we are focusing on our physical health.

 

Clean Eating and all that good stuff…

 

How do we feel when we eat that bag of candy or that tub of ice-cream? It is literally a sugar rush. We are so excited to eat it. Our mouth is watering, we are rushing to open the bag or container and take that first bite. Damn, this doesn’t taste good; this tastes delicious. We look at the name of the ice cream and ponder it. We look at colorful wrapping of the candy we bought at the gas station. As we are eating all this wonderful sugar, we look at the back of the packaging to read the nutritional facts. 200 calories per 1 serving (⅓ cup is 1 serving). How much is ⅓ cup anyway? We continue to read: 50g of sugar per serving. Ok that sounds like a lot, but maybe it isn’t, we think. Suddenly we are curious to see how much is ⅓ cup or 1 serving. We continue to eat the candy or the ice-cream as we rummage through our cabinets to find our measuring cup. We look at the numbers. Wow, I ate way more than ⅓ cup of this. I just ate 50 sugar cubes in less than a minute?!! Immediately we feel the excitement of our sugar indulgence, drop. We feel guilty. We feel fat. We feel that acne emerging on our skin (to those that can sugar without breaking out…I am jealous of you.) We then decide to put the rest of our treat in the fridge so someone else can eat it. (Or maybe once we are done feeling bad about ourselves we can get back to it. Come on ladies, who else has been there?) Thirty minutes later, our body feels sluggish. We are cranky and irritated because now we feel gross and greasy. We think: why did I spend thirty dollars at a frozen yogurt store? (True story: my parents and I did this)

 

When I say “cleaning eating and all that good stuff”, I am not talking about my favorite chips (jalapeno), the brownie mix that sits in my mom’s cabinet, or the delicious “genuine Jamaican pineapple soda”  in a bright yellow green 2 liter bottle sitting in Publix’s soda aisle. That “good stuff” is actually bad stuff. It is not real food. (that why it is going to be labeled as bad stuff). Though I am speaking against it, I am not going to sit here and front that I do not eat bad stuff. I do. I am going to be real, I eat junk. So, I know how it makes my body feel. I know how it makes my mind feel. I know how it makes my emotions and wallet feel. I know how it makes my face feel. I bet you know the feeling too. Let’s vow to not feel that feeling that we all feel when we eat that junk, and only eat that junk sometimes. Let’s talk about the word sometimes.

 

Sometimes means occasionally or once in awhile. Sometimes does NOT mean to eat that whole cake every week. It does NOT mean grabbing that bag of chips and soda everytime you purchase a sub, because you want to make it a combo. Sometimes means once in awhile we are going to eat some cake. Let me say it again: Sometimes we are going to eat SOME cake.

 

My diet used to be really bad. Am I still eating fake food? Yes, but sometimes. Our goal is to make that all the time bad diet into a sometimes bad diet into a never bad diet. It is possible, it can be done, and it will give us many positive benefits.

 

So…what is clean eating? How does one eat dirty or eat clean? Clean eating is eating whole foods that are REAL foods. These foods are not or they are very minimally processed…they are more natural than (sadly) a lot of food on the market. Processed food can even include mashing raw apples to make applesauce. So not ALL processed food is bad. The point is to avoid foods that are majorly processed… like woah, that new Apple Rocket Sugar Heaven Blueberry pancakes with fake apples and blueberries chunks in the middle?? Ooh that sounds good, YES! Yes I mean that, but NO, don’t buy that! Ingredients such as Caramel color and high fructose corn syrup are examples too.  Ultra processed foods like those pancakes activate dopamine in our brain; this makes us crave to eat more and more…spending more on fake food to meet our nutritional needs, spending more on an increased number of doctor visits, and spending more time feel disgusting

 

10 Benefits of clean eating include: longer and a healthier life, reduced risk of type 2 diabetes, reduced risk of high blood pressure, more energy, less breakouts, improved mood, lower food bills, lower health bills, improved brain power, and weight loss. There are SOOOO many more benefits. As moms, we will feel more relaxed and less cranky. Raising young kids are already stressful enough, but eating clean foods  (and having our children eat clean foods) reduces the irritability we show our husbands, our kids, our family, and even ourselves. We feel less stressed. We can manage better. As women, we already are pressured to feel ugly about ourselves from commercials or pop culture & entertainment. Instead, with clean eating, we can FEEL & be beautiful (not for them, but of course 100% for ourselves). We will live longer to raise our children. We will have pumped up brain power so we can be highly effective in our businesses, ministries, and communities. Do I need to say more? Basically, we will feel better, live better, do better, be better, and look better. Isn’t that better than a bunch of health risks and moodiness after eating a whole cake?

 

Ok sign me up for a better life. Now what do I do?  Now, let’s go back into the fridge and grab those cookies and throw them away in the trash. Next, make a trip to a grocery store. If you can, go to Whole Foods or a farmer’s market. You can still go to Publix (that’s where I go) or Walmart, or where ever is close. A rule of thumb that I do is pick up a can of food and look at the ingredient list. If there are a lot of ingredients that you can’t pronounce or you don’t know what the hell it is, put it down. (Like, what the hell is Red 5? Am I eating a crayon?) Look for foods with a short and easily identifiable ingredient list. (Ok, I know what coconuts are, I know what mangos are…) Opt for more raw veggies and fruits. Nuts can be bought for snacks. Quinoa and oats can be used when you need some whole grains. I like to buy cashew or almond milk instead of cow milk. (Cow milk has so many hormones in it) Salmon and beans for protein are options too. And, Yes, healthy can taste good too! I LOVE blending up pineapple chunks, peanuts, and bananas, to make a smoothie. Buy some avocados to make a nice spread or guac.

If you ARE going to eat a nice big chocolate cupcake, please ladies, make it a sometimes thing. Yes, you can eat that doughnut if you are at a friend’s birthday…but don’t eat the entire box! Every day you don’t have to eat two chocolate bars. The key is sometimes…or better: significantly reduce highly processed foods in your diet to none. All of us aren’t perfect. Some people can quit cold turkey, and others, like myself, start off slow…but a step in the right direction is what counts. Let’s promise ourselves (and I am promising myself too) a better today and a better future…full of healthy choices and happiness.

 

 

-A Dear Friend