Do parents get to sleep-in anymore?

My son and I started a family tradition a few years back of having sleepovers in the living room. We pull out our sleeping bags and a big pile of blankets and sleep on the floor. Sleepovers involve eating snacks while watching a movie (of his choosing) and staying up late. It’s great to see how excited he gets when we have a sleepover but just the thought of being able to sleep-in gets me excited.

With a new baby, or young children of any age, sleep is something most of us moms and dads daydream about and can never seem to get enough of. Yes, sleeping in sounds like a thing of the past even though I know how important it is – for all of us – to get plenty of rest.

February 19th is National Sleep-In Day and I’m hoping that we can take advantage of it by staying in our PJs a bit longer than usual that morning. My sister and her oldest son will be visiting so perhaps a sleepover the night before will also be on the agenda.

P.J. Salvage, a clothing line that makes cute and comfy pjs will be donating 500 pairs of pajamas to The Pajama Program, a non-profit organization that delivers books and pajamas to children and teens living in foster homes, awaiting adoption.

Celebrating its 10th year, The Pajama Program is a great way to get your family involved by donating new books or pajamas to kids that might not have someone to tuck them in each night.

In conjunction with National Sleep-In Day, P.J. Salvage wants to remind parents of the importance of getting a good night’s sleep:

• Quality of sleep, not quantity, can improve overall health. Our bodies need deep sleep to metabolize glucose properly. People should generally aim for 7-9 hours of sleep a night.

• Sleep strengthens our mental muscle. It helps us focus, stay alert, think critically, creatively and logically. With sufficient sleep, we can set goals and plan to see them through.

• Sleep directly affects physical performance by enhancing our reaction time and productivity to keep us on our A Game.

• Sleep helps us stay fit. Without quality sleep, our body goes into starvation mode and releases stress and growth hormones that stimulate hunger and retain fat in our abdominal region. This often causes the appearance of a bloated or rounded tummy.

• Sleep energizes us and allows us to motivate for our favorite activities. Sleep helps refuel our internal gas tank. When we’re on empty, we just can’t go because we’re too lethargic to move.

• Sleep provides restorative time for worn down muscles and body parts. When we work out, we break down our muscles, which then need to rebuild to become stronger and leaner. Sleep is an essential part of that process. Without it our muscles can and won’t change and our bodies will feel sore for longer. Physical activity is not enough on it’s own to deliver weight loss and toning results. Sound sleep is just as important to sculpting a beautiful body.

Sleep comes in all shapes and sizes. Getting a catnap in on the couch does wonders for my afternoon – and my sanity.

Check out this awesome sleep chart that provides guidelines on how much sleep your little ones should be getting. My first son was sleeping through the night at three months, thanks to this chart.

Try to sleep when your baby sleeps. You’ll see the difference it makes when you follow that one simple suggestion. If only I could take my own advice.

Happy Healthy Hip Parenting
Peace Begins in the Home

Reaching my goals

At the beginning of the year I pledged to do the following three things for the #NewYearNewMe weight loss challenge:

1. Exercise for at least 30 minutes three times a week
2. Take the stairs when I can
   
3. Eat a healthy breakfast each morning

I sort of cheated with making that second pledge since our apartment complex is built on a hill. I have to take two flights of stairs just to get from my car to our front door. I do think, however, that setting attainable goals makes much more sense than setting goals that are outside our reach or that we might not be sure about being able to follow through with. This one was easy for me to reach!

Eating a healthy breakfast each morning has been a challenge with a new baby. My morning starts at odd times of the day (or in the middle of the night) since he’s not quite on a regular schedule just yet. Sometimes we wake up at 3:30 am and I fall asleep on the couch, waking up around 6:00 am to quickly make coffee and get my older son out the door in time for school. Somehow I manage to feed him a healthy breakfast each morning.

Being a parent is all about sacrifice. More often than not, I hear from parents – especially moms – about how their needs get put last on the To-Do list and unfortunately, that sometimes includes healthy eating. If I skip a meal (which I have done without realizing it) I also get irritable, which isn’t good for anyone. My new and improved To-Do list now includes a reminder to eat three meals a day, regardless of what time it is when I pour that first cup of coffee.

Exercising three times a week has been the easiest of these three pledges. I drop off my son at school and immediately head to the beach with my baby to stroll along the boardwalk. Who wouldn’t want to add that to their regular routine?

The CalorieStory app on Facebook has been a great tool for helping me keep track of all these goals. Knowing that when I exercise I can consume a few more calories and it’s considered exercise when I go up and down two flights of stairs with my 10 pound baby (and 5 pound car seat) in hand allows me to feel good about getting out of the house  more often (and neglecting the pile of laundry that awaits my return).

Having a new baby brings many challenges to moms, whether we work outside the home or not. My biggest challenge, on top of the three I already mentioned, has been setting aside time to “sleep when the baby sleeps.” Perhaps that should be something I pledge to do more often…

Happy Healthy Hip Parenting
Peace Begins in the Home

Don’t Let the Bed Bugs Bite

“Don’t let the bed bugs bite, but if they do, hit ‘em with a shoe and they’ll turn black and blue.”

When I was little, we’d joke about bed bugs, not really knowing that they were real or what they looked like, but now, seeing images of them on the news over the past few months, I realize that I need to do something about them, before they even become an issue in our home.

No parent wants to deal with lice, bed bugs or anything else too small to see but that can irritate our little ones. My son has extra sensitive skin and allergies, so I’m constantly trying new things to help him get a good night’s sleep without him waking up congested, sniffling, or itchy.

Getting a good night’s sleep is important for kids. It can affect their entire day (and ours) if they don’t sleep well, for whatever reason. Luckily, there are companies and products out there that can help eliminate all of the physical issues that I’ve had to deal with so far.

Clean Rest products (pillow and mattress covers, travel pillow and blanket, as well as allergy blocking window panels) are designed to help you get a better night’s sleep while protecting you from allergens and bed bugs, yet still provide comfort.

My son wanted to color on his new pillow case when we put it on his pillow for the first time but besides the lack of color or design, he loved the idea of his pillow having “magical powers,” and I love that it helps me sleep, just knowing that the dust mites, mold and even pet dander found inside the average pillow aren’t affecting him. Now I just need to get one for every pillow and mattress in our home.

Clean Rest is offering readers a discount on all purchases made through their company website. Use code: KIDS15 when checking out to earn 15% off.

Happy Healthy Hip Parenting
Peace Begins in the Home

Good Vibrations

I’m always thrilled when local companies find me – through my site – and want to partner me with me in a way that benefits both of us.

When the husband and wife team from Good Vibrations Family Chiropractic contacted me a few months back, I was thrilled. Here’s a company that is in the health & well-being field and whose primary focus is the family. They work with children and even young infants and toddlers as well as adults here in San Diego. Drs. Stacey and Joe Merlo have one child with a second on the way.

It wasn’t until my son started to visibly show signs of discomfort in his neck that I thought to contact them about being seen as a client. The timing couldn’t have been more appropriate for me either, as my back started to become sore with the extra pregnancy weight around that same time.

We made an appointment and met with Dr. Joe Merlo who is wonderful to work with. What I love most about him and Good Vibrations (after years of experience with different chiropractors in different offices) is that their office feels more like home. It’s very welcoming, the furniture and decor is bright and fun and doesn’t seem sterile or much like a doctor’s office at all. He also approaches his clients with a personal touch, hugging me after each session and leaving me with a question or thought to ponder over after I walk out the door.

Before my initial visit, I was asked to fill out some paperwork. Pretty standard for any first-time health visits. Although the questions asked were a bit different. I was asked to list 5 things or ways in which I would personally start working towards a healthier lifestyle and it was a great reminder about all those New Year’s resolutions we make to ourselves that get forgotten before summer even hits.

Here’s my list, which Dr. Joe now has as well so he can continue to support me and keep me on track for a healthier pregnancy:

1. Walking – As a runner, it’s been hard for me to literally slow down now that I’m pregnant. Each time I get my shoes tied and head out for a 2 mile walk, I get frustrated that I can’t pick up my feet and take off like I used to do. I need to remind myself that this time (during pregnancy) is all about slowing down in many ways and I would love to get out and walk more often, but perhaps at smaller distances (1 mile every other day would be ideal).
2. Meditation - Speaking of slowing down, my mind has been racing with everything that’s going on in my world. I used to meditate often and find myself better able to sleep and function throughout the day when I do. My intention is to meditate for just a few minutes before bed each night and slow down my mind which can get the best of me at times.
3. Yoga - I love yoga. I remember doing yoga poses with my mom in the early 80s and got back into it during my pregnancy with my son nearly seven years ago. It was a great way to keep in shape during my pregnancy but after being away from it for so long, I nearly forgot how beneficial it truly is. Just yesterday, I took my first pre-natal yoga class during this pregnancy and cannot wait to go back again next week.
4. Writing – This is huge for me – and for most of you reading this. There was a time when I was posting something here every single day and lately I haven’t been inspired or motivated or even very enthusiastic about keeping up to date with what’s going on. That has to change. It keeps me sane (somewhat) so expect to hear from me more often. Those of you who know how to reach me should pester me if you don’t.
5. Sleep – We all know that getting a good night’s sleep is great for so many reasons but having a consistent schedule is just as important. With this pregnancy, I have such a varied sleep schedule that I’ll nap during the day and then have a difficult time getting to sleep that night. So then I stay up late and sleep in the next morning only to find that the pattern begins all over again and there’s no routine or hours that I keep that are consistent. This also has changed now that my son has started school. I go to bed when he does, wake up early to get his lunch ready and start my day – pushing away the urge to nap so that I can get to bed at a reasonable time. Coffee helps. Trust me. But implementing the other four things I listed above help just as much.

All five of these are things I should be implementing in my life on a regular basis. I’m just so grateful that Dr. Joe is holding me accountable for them. And now that they’re here, in writing, I encourage you to share 5 things that you can do or plan on doing to optimize your overall health. Please leave a comment here, or link to a blog post that you’ve created with your list.

Happy Healthy Hip Parenting
Peace Begins in the Home

Have yourself a happier, healthier holiday

Guest post from the Alliance for a Healthier Generation

The holiday season is a magnificent time of year, but it can also be challenging for families trying to eat healthy and stay physically active. Between family gatherings, parties, lots of food and traveling, healthy habits can get left in the cold. But the Alliance for a Healthier Generation, founded by the American Heart Association and the William J. Clinton Foundation, has tools and tips to help families stay healthy and physically active while still enjoying the holiday season.

Think Healthy Thoughts

Spend time before the holidays planning healthy snacks, appetizers, meals, and desserts to prepare. Make a grocery list and stick to it. Whether you are a host or guest, be the one to create healthy alternatives to the typically not-so-healthy holiday menu.

Snack, Don’t Skip

Just like any other day, you shouldn’t skip meals during the holidays. It is not a good approach to cut calories by cutting meals from the day. Not eating breakfast, lunch, and/or dinner may lead to overeating at holiday meal times. Keep normal eating times and if you do happen to skip a meal try to snack on healthy foods to keep you from starving and then stuffing.

Don’t Forget Rest

Don’t forget to add sleep and relaxation to the holiday to-do list. Staying well rested not only provides an extra boost of energy, it also helps keep you from overstuffing yourself. Studies have shown that lack of sleep directly affects the amount of energy you have, your appetite, and your ability to maintain a healthy weight; in fact, getting enough sleep can decrease your chances of becoming overweight.

Stay Physically Active

Don’t use the holidays or the cold weather as an excuse. Even if you are traveling you can find new ways to engage in activities alone or with family and friends. This time of year is the perfect time to try out something new like ice skating, or head to your local indoor pool or basketball court for some fun.

Rock the Halls

With the holiday season also comes lots of fun music, so get the family physically active by turning up those holiday tunes and dancing—anything that keeps the kids moving and having fun. If it’s impossible to pry your family away from those holiday TV specials, encourage them to do jumping jacks, sit-ups, and push-ups during commercial breaks.

About the Alliance for a Healthier Generation

The American Heart Association and the William J. Clinton Foundation joined forces in May of 2005 to create a healthier generation by addressing one of the nation’s leading public health threats – childhood obesity. The goal of the Alliance is to reduce the nationwide prevalence of childhood obesity by 2015, and to empower kids nationwide to make healthy lifestyle choices. The Alliance works to positively affect the places that can make a difference to a child’s health: homes, schools, restaurants, doctor’s offices and communities. For more information please visit: HealthierGeneration.org

Happy Healthy Hip Parenting
Peace Begins in the Home

National Depression Screening Day

Depression hits people in different ways. Although there are several symptoms that most of us are aware of, it’s difficult to see the impact when we’re the ones suffering from an emotional or psychological disorder.

I’ve had a long history of depression and fought it for many years, self-medicating with alcohol and drugs, which only made things worse, of course.

Never was my depression so apparent then when I was dealing with the new stresses and pressures of being a new mom, trying to balance a full-time job with a newborn and having my family (my ultimate support system) so far away.

I was always the type of person who was afraid to ask for help, never wanting to admit that I couldn’t do something completely on my own. I think many women feel this way, especially in regards to motherhood. After all we’re built to be moms, right?

Did you know that women are twice as likely to suffer from depression as men? And, The Centers for Disease Control and Prevention reports that one in six Latina teens has seriously considered suicide (I was one of them).

Visit Mental Health Screening for a quick psychological checkup and don’t be afraid to speak to your doctor if you feel you may be suffering from any of the following signs of depression:

• Feelings of helplessness and hopelessness: A bleak outlook, thinking that nothing will ever get better and there’s nothing you can do to improve your situation.
• Loss of interest in daily activities: No interest in or ability to enjoy former hobbies, pastimes, social activities, or sex.
• Appetite or weight changes: Significant weight loss or weight gain – a change of more than 5% of body weight in a month.
• Sleep changes: Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
• Psychomotor agitation or retardation: Either feeling “keyed up” and restless or sluggish and physically slowed down.
• Loss of energy: Feeling fatigued and physically drained. Even small tasks are exhausting or taking longer.
• Self-loathing: Strong feelings of worthlessness or guilt. Harsh criticism of perceived faults and mistakes.
• Concentration problems: Trouble focusing, making decisions, or remembering things.

Having read these symptoms just now, I was reminded of the occasions when my husband (at the time) berated me for being lazy and not helping him around the house (because working full-time, breast-feeding and taking care of our infant son wasn’t enough).

I, of course, was suffering from postpartum depression (without either of us realizing it) but it was his statements and anger towards me that provided the fuel for those feelings of inadequacy to take over. Quickly, the state of self-loathing became the guiding force behind my motivation, or lack thereof.

It was the beginning of a downward cycle that led to concentration problems, and a combination of insomnia and hypersomnia (which I attributed to “catching up on my sleep”).

As a society, we’re always quick to blame outside circumstances for our emotional state when clearly, there’s evidence that our internal chemistry truly has a greater effect on our psychological well-being more than anything. I should know this. I studied psychology in school and got the highest grade in my college career in my course on psychopharmacology.

And yet, I continued to ignore the symptoms and did not seek the help I truly needed. It finally took my husband leaving me to realize that I needed to do something, quickly, or my son might have eventually been taken away from me. There’s nothing like the threat of losing your child to put things into perspective.

I am not shy about my past and I don’t blame others for my actions, or my current situation. I hold myself responsible for letting the symptoms of depression control me and from keeping me from being the best mom and wife I could be.

Looking back, I have to say that my husband made the best decision he could, under the circumstances. I was forced to stand on my own two feet in every way, and I am a much stronger, emotionally balanced and content individual for getting through it. But I’m far from past it. It’s following close behind, like a shadow that can never escape from the sun.

My heart goes out to anyone who has ever suffered from depression or has witnessed someone they love going through this emotional roller coaster that takes over every aspect of their life.

I cannot stress enough the importance for women – especially after giving birth – to reach out for emotional support, write about your thoughts and feelings and to not be afraid to ask for help.

It is equally important for all of you husbands and fathers to be aware of the emotional needs of your wife or the mother of your child and allow her the freedom and opportunity to share her thoughts and complaints (without you feeling the need to step in and fix things), and to allow her the opportunity to get out of the house and encourage her to do so, alone, and often.

Happy Healthy Hip Parenting
Peace Begins in the Home

Child, Sleep and Single Parents

What do these three things have in common: Children, Sleep and Single Parents.

Well, let’s just say that single parents *most likely* get less sleep than parents with partners. I’m speculating here but I’d love to know what you think about this and the following articles:

• 50% of Foster Kids are On Psychiatric Medications (The statistics they point to in this article are based only on reports from the state of Texas. I think this has much more to say about the programs run in that state than anything else…Can anyone point to stats on children in other states or nationally?)

• Problems with Sleep Deprivation (I swear I didn’t write in for this, but this easily could’ve been me as it describes me perfectly, and why I’m writing this at three in the morning.)

• Will Companies Discriminate Against Children of Single Parents? (It frustrates me that the person writing this – and many others, I’m sure – assume that ‘single parent’ means parenting alone. I’m a single parent (aka not married) but my son’s father is equally involved – if not more so than the stereotypical dad. But I don’t generalize like the author of this article has.)

For more articles relating to psychology, visit the Alltop directory.

Happy Healthy Hip Parenting
Peace Begins in the Home

Sex Talk

There are a lot of discussions around the blogosphere relating to sex and relationships. Here are a few that I recently discovered:

• 10 Reasons You’re Not Having Sex – This article was written by a woman and for women since two of the ten reasons have to do with “your man.” That I find this more interesting than the article itself is reason #11 as to why I’m not having sex.
• Synchronized Sex – It’s not what you think.
• 12 Secrets to Better Orgasms – One of my favorite quotes ever: The best orgasms I’ve ever had were those I gave myself. This article, however, refers to sex with a partner.
  
• 5 Tips to Better Sex and Sleep
• 5 More Tips to Better Sex and Sleep
• Post Your Dating Confessions Here
• How to Make Love Grow
• 11 Fun (and Sexy) Things to Do with a Man
• The Perfect Bedroom Playlist - Music to put you in the mood
• Second Annual Sex Awards
• 5 Things to Learn About a Person Before Making a Commitment

Interested in helping me out with my upcoming parenting workshop, Let’s Talk About Sex? Kindly take the time to fill out the questionnaire (answers will be kept confidential) and return to me via email of fax. Pass along the link to your friends and family members as well. I am hoping for responses from both men and women of all ages. Participants will earn fabulous incentives for helping out (provided you allow me a way to contact you).

Happy Healthy Hip Parenting
Peace Begins in the Home