Third Installation of Nourishing Yourself Suggestions

This is the final segment of ideas to start your 2020 with a stable and well thought out plan. Please look over the previous two blog entries to read the entire article.  No one will want to incorporate all these ideas.  Have fun with them and see which ones you like best!!!


30 Ideas to Nourish Your Life

by : CATHERINE BEARD             

Goals To Nourish Your Soul

Ah, the soul (also referred to as the spirit). I’m sure it means something different to everyone, but I like to think of it as everything that makes up who you are aside from your mind and body. It could involve your relationships, religion, job, hobbies, interests, etc.  However you define the soul, it’s vital that you take care of it and find what makes you happiest. Here are 10 ideas to help nourish your soul:


Make sleep a priority by creating your own night routine using this post and sticking to it for a whole month. Going to bed early doesn’t make you a grandma, okay? Give yourself permission to rest.


See what your hometown and the surrounding area has to offer by visiting two places you’ve never been before. Who says you have to take a plane to travel?


Whether you want to start learning a new language or something creative like calligraphy, make some time to challenge your brain in a new way. Brit + Co has an extensive selection of creative workshops you can take online (think lettering, photography, and weaving).


If you’ve been meaning to declutter your home for months, take the plunge and get it done with this plan I put together! By decluttering, you can make your space more relaxing and inviting so that you have one less thing that stresses you out!


In order to save money and get a little wiser with your spending, try budgeting out your money for the month and keeping your cash in envelopes. You’ll start to be more conscious of how you spend your paychecks, and your bank account is going to thank you! Check out Dave Ramsey’s guide to getting started.


Whether it’s a task that’s just been nagging at your forever, or something bigger that you’ve been wanting to start, just get started! Break it out into 30 small chunks and do one task each day throughout the month.


And by this I mean your hair! Try giving your locks a break for a month without heat styling. You’ll save time in the morning and get your hair back into a healthier state.


Give back to your community by volunteering – even for just a day! It’ll make you feel good, and you’ll be doing a whole lot of good for others. Double whammy!


I’m sure we all have someone we’ve been meaning to get in touch with for a while, whether that be your grandma or an old friend from school (or maybe even a blogger you want to collaborate with). Set yourself a goal to finally connect with them and ask them some genuinely thoughtful questions.


If you’re tired of feeling like you have nothing to wear or you just feel overwhelmed by your closet, why not start a capsule wardrobe? It’s basically a way to ensure that every item in your closet goes with the rest of your clothes so you always have something to wear (and it’ll take you less time to get ready in the morning).






Second Installation of ‘Nourish Yourself” Info.

This article is fantastic.  It some with thirty simple ideas for improving your everyday life.  Rather than present all thirty at once, I chose to break it up in to three installments. this one covers enjoyable ways to nourish yourself physically.  Enjoy and let me know what you think.


                       30 Ideas to Nourish Your Life

by : CATHERINE BEARD              

Goals To Nourish Your Body

We all know how important exercise is, but finding the motivation and time to actually do it is always a struggle. If you break this larger goal into smaller chunks, you’ll find it much easier to find something that works for you and stick to it. Here are 10 ways to nourish your body:


Going for a walk after dinner was probably one of my favorite goals that I set for myself. It really helps to reset your brain, let your food digest, and get a nice healthy dose of fresh air before returning back to your desk or couch.


I’ve been trying to cut out coffee for so long now because I really don’t think it agrees with my body (but I love the taste and smell, y’know?). If you feel like it’s making you dehydrated and it’s breaking your bank account, try switching your usual coffee or soda for a cup of tea.


If you struggle to squeeze in gym time (or just don’t have the motivation), tell yourself you only have to work out for 10 minutes. That way, you’re more likely to just get started because it doesn’t seem like a huge commitment. You’ll probably even keep going for longer than 10 minutes once you’re over the initial hurdle of getting started.


I truly envy anyone who manages to get their daily quota of vegetables in. Fruit is easy enough for me, but I really struggle when it comes to veggies! Decide how many portions you’d like to eat per day, and do a little bit of Pinterest searching for recipes that incorporate veggies (or better yet, ones where you can’t even tell there are veggies in them).


Yoga with Adriene put together an epic 30-day yoga plan that’s perfect for any level of yogi. If you’ve been meaning to try yoga or want to start doing it more regularly, I highly recommend taking the challenge.


If you’re tired of having nothing to eat or spending all of your money on fast food, try setting yourself a goal to meal prep each week for a month (here’s my how-to guide). It’ll save you a whole bunch of time, and you’re much more likely to make healthy choices.


Consistency is really important when it comes to your health, and having a workout plan is going to help you stay on track and get you closer to meeting your overall wellness goals. Try following this plan I used during the summer (includes a free workout calendar)!


There are so many benefits to drinking water aside from the fact that your body needs it to survive. Staying hydrated keeps your brain alert and makes your skin glow, yo! Vow to keep a water bottle with you at all times for a month, and see how much better you feel from all of that goodness.


Want to work on your buns and get a Beyoncé booty? Try this 30-day squat challenge from PopSugar!


If you’re really struggling to exercise regularly, maybe you need to try a new kind of exercise. There’s a whole world out there beyond the gym! Challenge yourself to try a new form of exercise during the month. You could try pilateskickboxing, crossfit, karate, zumbahip hop, barre…the possibilities are endless!



Have a Wonderful Valentines Day!!!!!

Beautiful Valentines Day quotes following……………………….

Baby yourself today!  Take a walk in the sunshine.  (Yes, I live in Southern California.  And, yes, that beautiful sun is shining!!  Ha!  Ha!).  Take your precious little one out and treat yourself to a yummy cup of coffee.  Sit in a park and enjoy your lunch!  There are a million and and one fun inexpensive ways to pat yourself on the back and enjoy today.

If you live somewhere where being out of doors is not possible enjoy a walk in a heated mall!  Find an indoor restaurant and have a treat.  For many years the only restaurants I frequented were fast food restaurants with indoor play yards.  Hay, you do what you gotta do!  There will be years of having lovely lunches with your friends once your kiddos are otherwise occupied.  Figure out fun things to do with them now!

Make a special dinner for you and your Honey.  Share it after the little one/ones are in bed.  Skip purchasing flowers, they are way to expensive because of the holiday.  Put a photo of the two of you on the table.  A reminder that the two of you are the foundation for this beautiful family you created.  Share a bubble bath, cup of tea by the fire, what ever you enjoy most.  Just a few moments of special time will confirm to you both how special you are to each other.

HAPPY VALENTINES DAY from my home to yours!!!

“Love doesn’t make the world go round. Love is what makes the ride worthwhile.” – Franklin P. Jones, Engineer

“Grow old with me! The best is yet to be.” – Robert Browning, Poet

“It is astonishing how little one feels alone when one loves.” – John Bulwer, Physician

“Love is the greatest refreshment in life.” – Pablo Picasso, Artist

“Where there is love, there is life.” – Mahatma Ghandi, Civil Rights Leader

“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” – Helen Keller, Author

“There are never enough I Love You’s.” – Lenny Bruce, Comedian

“Each time you love, love as deeply as if it were forever.” – Audre Lorde, Civil Rights Activist

“Love is something eternal; the aspect may change, but not the essence.” – Vincent van Gogh, Artist

“A true lover always feels in debt to the one he loves.” – Ralph W. Sockman, Pastor

“Loving is not just looking at each other, it’s looking in the same direction.” – Antoine de Saint-Exupéry, Poet

“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu, Philosopher

“The heart has its reasons, which reason knows not.” – Blaise Pascal, Mathematician

Fun Valentines Quotes……………………

“All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz, Cartoonist

“True love comes quietly, without banners or flashing lights. If you hear bells, get your ears checked.” – Erich Segal, Author

“I love Mickey Mouse more than any woman I have ever known.” – Walt Disney, Animator

“I want a man who’s kind and understanding. Is that too much to ask of a millionaire?” – Zsa Zsa Gabor, Actress

“It’s better to have loved and lost than to have to do forty pounds of laundry a week.” – Laurence J. Peter, Educator

“Without Valentine’s Day, February would be…well, January.” – Jim Gaffigan, Comedian

“Love is what you’ve been through with somebody.” – James Thurber, Cartoonist

Have so much fun today!!  I wish you the very best!  JUDY


30 Ideas to Nourish Your Life

The following information is really exciting!  It talks about easy practical ways to take hold of your life and improve it.  There are thirty ideas shared.  I am breaking them down into groups of ten to make them more palatable.  Thirty sounds a bit overwhelming!!!

30 Ideas to Nourish Your Life

by : CATHERINE BEARD           

I’m all about self-development and setting small goals in order to achieve larger ones, and even though I didn’t plan this either, I realized that I’ve been setting myself goals that fall into one of three categories: mind goals, body goals, and soul goals (look, I rhymed!).

By setting myself mini-goals for 30 days, I’ve given myself the opportunity to challenge myself, create new habits, and try things I’ve always wanted to but felt I haven’t had the time. Although I haven’t maintained all of the habits I’ve tried to create, this process has helped me figure out what’s actually important for me to do regularly in order to stay sane.

Because I know people are always looking for examples of personal goals, I thought I’d round up the goals I’ve set for myself over the past year with a few extras thrown in that can help nourish your entire being.

Whether you want to start setting monthly goals or stick to one goal at a time, this list is sure to give you some ideas if you’re wondering what to start working on next!

P.S. Even if you’re not into the whole goal thing, you’re going to find tons of tips and ideas to keep you healthy and improve your well-being.

Goals To Nourish Your Mind

We often get caught up in our to-do lists and worry how we’re going to get everything done, so it’s important to give your brain some time to breathe. After all, if your brain isn’t working correctly, nothing is going to work correctly! Here are 10 things you can do to nourish your mind:


Take one day of the week (I chose Saturday) to stay completely offline and away from your computer.


Meditation can be intimidating and some people think it will be a little too hippie-ish for them, but even taking five minutes out of your day to sit and do nothing can really help improve your mood. Here are 5 things that helped me start meditating.


We all probably wish we read a little more, right? Try reading 10 pages in the morning and 10 pages at night, and you’ll be finishing books in no time!


If I’m having one of those days where my brain just won’t shut off, I’ve found journaling to be super relaxing. It also helps you find clarity in difficult situations and puts you more in tune with what’s really going on. Even though you may not think you have anything to write, you’d be surprised at what happens once you actually open up a notebook.


I got into the habit of snoozing basically every time my alarm went off in the morning, so I challenged myself to get up right away. Even though you may want that extra bit of time in bed, you’ll feel a lot less groggy if you just get up.


Most of us stare at screens all day, and then we come home and stare at screens some more. Try switching it up and get the most out of your free time with these ideas for relaxing after work (and no, they don’t include Netflix).


Either in the morning or before bed, write down 3-5 things you’re grateful for. You’ll start to find joy in the little things and be more appreciative despite any challenges you might be facing. Here’s a gratitude journal to get you started.


Yes, I’m talkin’ about keeping only one tab open on your browser for a whole month. Check out how I actually survived this challenge here.


If you’re feeling a little overwhelmed from all of the information being thrown at you online and in the news, I put together a 7-day media detox challenge to help you slowly reduce the amount of time you spend consuming information.


Some people might not think this is much of a goal, but there are so many of us who genuinely forget to look after ourselves. So schedule a spa day (or pamper yourself at home), book yourself into a hotel room, or just spend an entire day doing something you love. Treat your self!

Your Success in 2020

Hay, it is February.  2020 is in full swing.  I came across some interesting goal setting ideas.  In researching the topic I came across fun tools, overwhelmingly complicated articles, and some that I couldn’t even understand.  Of course, I opted for the fun ones!!  One of my close friends absolutely shuts down when anyone mentions “Goals”.  She must have had a disappointing experience as a child.  Anyway, life is about moving ahead and finding joy in what we do.  Often we do not move ahead unless we consider how to do so.  This is my uncomplicated definition of goals.


What is a SMART Goal?

Powerful Goal-Setting Tips for Creating Your Extraordinary Life


No matter what you call your goals, they must be specific and measurable. One of the best methods of goal-setting is setting SMART Goals. Ensure that your goals are Specific, Measurable, Attainable, Relevant, and Time-bounded. You have a bigger chance of achieving SMART goals than those that are vague and too broad or don’t have a specific target date for completion.

S- Specific

When goal-setting, your goal must be very clear and defined not only to you but to others as well. It should be precise, detailed, and capable of answering questions instead of creating more.

M- Measurable

Include dates, exact financial numbers, and amounts in your goal. Your goal shouldn’t be, “Make more money,”it should state a specific amount, by a specific time. “I will make $10,000 extra dollars by January 1st, 2018.”If the goal is broken down into steps, each step must be measurable, as well.

A- Attainable

Your goal must be achievable. You should be able to accomplish it within the constraints of time, money, environment, as well as your skills and abilities and other important factors. I do, however, recommend you set a couple of goals for yourself that I call “breakthrough goals” or a goal that is really going to push you to attain.

R- Realistic

Goals should be in line with the direction that you’re heading in life. Keep your goals in line with your true purpose. Don’t waste time with unrealistic goals.

T- Time-Bounded

Always set specific deadlines for the completion of your goal. Creating a target date of completion creates accountability and gives you more motivation. If you don’t achieve your goal by your specific date, that’s ok, adjust and keep moving forward. Always set a date to your goals.



Babies Need More Than Tummy Time to Strengthen Necks and Prevent Flat Heads

The Conversation                August 20, 2018

Supervised, awake tummy time is recommended to facilitate a baby’s development and minimize flat head syndrome.  But some babies don’t like tummy time, and will kick up an almighty fuss to let you know. Luckily, tummy time is not all you can do to get your baby moving.


What is flat head syndrome?

Flat head syndrome, or “plagiocephaly”, occurs when the baby’s soft skull can mould and cause a flat spot at the back of the head, or a bulge at the forehead. This is due to gradual pressure on the back of the head from the baby lying on that spot as the head grows rapidly.

Plagiocephaly is surprisingly common, affecting 46.6% of infants at 7-12 weeks and 50% at six months. One study found  80% of infants were considered normal by five years of age.

In more severe cases, the baby may be prescribed an orthotic helmet; but this is controversial and parents have reported problems such as child stress and high costs. In 2014, a randomised controlled trial discouraged the use of helmets, but the same year a study reported 95% improvement in asymmetry with helmet therapy.

Studies have shown three-year-olds with plagiocephaly had statistically significant delays in cognitive, language and adaptive behaviours. Another study of three to five year-old children found postural changes and poor balance compared to children without flat head syndrome.

A systematic review of flat head syndrome and developmental delay concluded flat head may be a marker of developmental needs requiring early intervention.

Just tummy time isn’t enough

Supervised tummy time, or rolling the child onto their stomach, has long been recommended, although currently there are no national guidelines regarding the frequency and duration of tummy time an infant should receive.

Tummy time helps strengthen babies’ necks. It gets them off the back of their heads where flatness can occur and leads to strengthening of the extensors (straightening muscles) in the back of the neck, which hold the head up when babies are on their stomachs.

Some research found tummy time alone is not enough to prevent flat heads. In addition to tummy time,parents should encourage “face time” to strengthen the muscles at the front of the neck to enable baby to move their head while on their back.

Face time is challenging for the baby as it requires the flexor (curling up) muscles to coordinate the head to lift it forward towards you, and against gravity.

Face time can be done when baby is awake by supporting them in front of you “face to face” and engaging them with direct eye contact. If they are happy and settled they will follow your eyes to the side and, if you keep eye contact, turn their head to see you.

Even newborns will be able to move their heads from side to side to keep your eye contact. from

Previous studies have shown reduced plagiocephaly rates when parents prepared the environment to allow free and spontaneous movement (such as placing the baby on a mat when they’re awake), when infants spent less time in carriers, and when parents were aware of the infant’s head position. This research adds specific advice for active head movement that can become part of daily activitiesBoth tummy time and face time can be started from birth. Tummy time can be face time as well if you lie down with them on your stomach. When they can hold their head up themselves in tummy time they can go on a mat with some toys for short sessions.

If they’re upset, get down and play with them to see if they settle, otherwise you need to pick a better time when they are active and awake.

What parents should know

It’s important to follow safe sleeping advice, which specifies a baby should sleep on their back. Along with this, parents should interact with their baby as in the above illustrations and know:

  • Even newborn babies can move their head to each side by following their parents’ eye contact or their voice and they should be encouraged to do so
  • From birth, babies need both tummy time and face time when they are awake and happy
  • Baby’s head should be supported until they can hold it themselves.

The best way to encourage babies to be more active is to play with them, provide tummy time and engage face to face with eye contact, smiles and talking, from birth.


The Advantages of Tummy Time


For those of us active in infant care and the training of parents the topic of Tummy Time is central.  There is nothing that has more affect on the physical strengthening and development of your baby.  Unless your baby has the opportunity to push against the surface of her bed or the floor her trunk muscles (abdomen, chest, shoulders, etc) will be dalyed in development.

This is food for thought.  There are advocates on either side of the  argument.  But it is essential that your baby learn to enjoy and take advantage of time on her tummy.



Positive Parenting Tips

I find it is alway good to review thoughts on how to help your baby develop well.  You never know when you will learn something new.  It is easy to become overwhelmed with life and forget easy ideas that will help.

Participating in mommy and me classes is another great way to learn new ways to help your baby grow.  These also give you the opportunity to spend time with other new mommies.  These classes can be found in your community news letters, at local churches, and community centers.

Infants (0-1 year of age)

Developmental Milestones

Skills such as taking a first step, smiling for the first time, and waving “bye-bye” are called developmental milestones. Developmental milestones are things most children can do by a certain age. Children reach milestones in how they play, learn, speak, behave, and move (like crawling, walking, or jumping).

In the first year, babies learn to focus their vision, reach out, explore, and learn about the things that are around them. Cognitive, or brain development means the learning process of memory, language, thinking, and reasoning. Learning language is more than making sounds (“babble”), or saying “ma-ma” and “da-da”. Listening, understanding, and knowing the names of people and things are all a part of language development. During this stage, babies also are developing bonds of love and trust with their parents and others as part of social and emotional development. The way parents cuddle, hold, and play with their baby will set the basis for how they will interact with them and others.

Following are some things you, as a parent, can do to help your baby during his first twelve months of development:

  • Talk to your baby. He will find your voice calming.
  • Answer when your baby makes sounds by repeating the sounds and adding words. This will help him learn to use language.
  • Read to your baby. This will help him develop and understand language and sounds.
  • Sing to your baby and play music. This will help your baby develop a love for music and will help his brain development.
  • Praise your baby and give him lots of loving attention.
  • Spend time cuddling and holding your baby. This will help him feel cared for and secure.
  • Play with your baby when he’s alert and relaxed. Watch your baby closely for signs of being tired or fussy so that he can take a break from playing.
  • Distract your baby with toys and move him to safe areas when he starts moving and touching things that he shouldn’t touch.
  • Take care of yourself physically, mentally, and emotionally. Parenting can be hard work! It is easier to enjoy your new baby and be a positive, loving parent when you are feeling good yourself.

Have so much fun with your little person!!!



Ideas for Staying Healthy in 2020

Last Saturday morning my daughter and I spent 2.5 hours in the Urgent Care facility at Kaiser.  The place was packed!  Ill people everywhere!  She was experiencing stolen glands and pain in her neck.  She and everyone else in Orange County!!!

Here are some simple ways to avoid infection and illness during this time of year!

First, wash your hands and the hands of your little ones often.  This is such a simple process and makes a huge difference.  No matter how careful you are your hands touch way more than you realize.  Just washing them with soap and water will make a big difference in infection and illness in your life!

Second, brush your teeth several times a day to cut down on bacteria. This is a new method being practiced in hospitals and care facilities.  Studies have found this has greatly reduced the occurrence of pneumonia and other contagious diseases!!!

Third, wash your clothing more often during this time of year.  When you have been out in public go home and change clothes.  This is a precaution against allowing more germs into your home.  If you go somewhere with many sick people, Dr. offices, urgent care, or a hospital understand there are millions of germs floating around.  Protect yourself.  (Hospital personal are taught not wear their shoes from work into their homes.  They leave them in the garage to avoid spreading germs)

Fourth, if you work in an office, and many associates parade through your space, wipe down surfaces with disinfectant wipes.  Don’t do this in front of coworkers, you make yourself look a little crazy.  But be aware.

Fifth, when other children come to play be sure they are healthy.  Encourage everyone to wash their hands and faces when they arrive.  It is just good practice.  Make it fun, have colorful soaps and fun paper towels to dry with.  Make it a game.

Sixth, when visitors go home put you kids in the bathtub.  Put their clothing in the laundry.  Teach them to wipe down their toys and games. If they used the computer or video games wipe them down with antibacterial wipes. Just as a precaution.  Only at this time of the year when sickness is prevalent.

These are some helpful hints for keeping you and your family well when illness is everywhere.  Hope they help.  Please send your suggestions so we can all have a healthy happy 2020!

Thank you,  JUDY


We have arrived.  The huge mirrored ball in Times Square, New York has dropped.  The fire crackers have popped, and it is now 2020.  A Leap Year, no less!!!  An election year!.  Wow, there is already much on the table for 2020.  There will be allot of excitement, dialogues, discussions, and outcomes!  2020 promise to be invigorating!  How will it affect you and yours?  I am looking forward to great things!!!