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                     https://theblissfulmind.com/personal-goal-examples/

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:

STAY OFFLINE ONE DAY PER WEEK.

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

MEDITATE EVERY MORNING.

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.

READ 20 PAGES PER DAY.

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!

JOURNAL EVERY DAY.

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.

GET UP WHEN YOUR ALARM GOES OFF.

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.

LIMIT SCREEN TIME AFTER WORK.

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).

START A GRATITUDE JOURNAL.

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.

TRY THE ONE-TAB CHALLENGE.

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.

DO A MEDIA DETOX.

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.

TAKE A ‘ME’ DAY.

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

https://theconversation.com/babies-need-more-than-tummy-time-to-strengthen-necks-and-prevent-flat-heads-100750

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.

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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 http://www.shutterstock.com

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

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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.

MORE TO COME……………..

JUDY

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)

https://www.cdc.gov/ncbddd/childdevelopment/positiveparenting/infants.html

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!!!

JUDY

 

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

HAPPY NEW YEAR!!!!!!

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!!!

Resolutions, What Do They Mean to You?

res·o·lu·tion      /ˌrezəˈlo͞oSH(ə)n/
noun.   plural noun: resolutions

a firm decision to do or not to do something.
“she kept her resolution not to see Anne any more”

the quality of being determined or resolute.
“he handled the last French actions of the war with resolution”

Somehow, in western thinking, the New Year brings the need for resolutions; commitments to make changes in life.  For many, this is an opportunity to evaluate the current situation, looking for improvements.  For others it, is a stressful time of feeling they have not measured up.

In my opinion, it is always good to evaluate our situations.  Life is a fluid process.  We grow and change all the time.  As parents this transition is all the more in flux because little people are part of the mix.  We no longer “have control” of everything!

We can not second guess what each day will hold.  This is a good thing.  It forces us to be flexible, causing us to be open to changes we might not have perviously considered!

You have to decide for your self whether or not you want to think about next year and write down ‘resolutions’.  Just the thought of this may be overwhelming.  That is OK.  Maybe this is year is not the one to spend allot of time planning, thinking, arranging.  This year may be a year of riding out the waves of life.  It may be a few years before you are in a place where longterm planning fits.  If your spouse is a planner you may need to let them do the planning for the time.

I encourage you not to stress out trying to fit into a mold that isn’t right for you.  As previously stated, life is a fluid entity.  Enjoy life where you are!  There will be plenty of time for organization, planning, etc. in the future.

For those wishing to investigate the process of seeing New Year’s Resolutions find some interesting articles to help below!!!

Happy New Year!!!  JUDY

How to Make (and Keep) Your New Year’s Resolutions By Kelly Mickle and Amy Marturana Winderl, C.P.T.

https://www.self.com/story/new-year-resolution-handbook

 

7 Steps For Making a New Year’s Resolution and Keeping Them                                  Annabel Candy

https://www.lifehack.org/articles/featured/7-steps-for-making-a-new-years-resolution-and-keeping-it.html

 

Healthbeat

Steps for making your New Year’s resolutions stick

https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick

 

 

 

 

 

 

Merry Christmas & Happy Hanukah

The days of celebration have arrived.  The shopping is finished (at least it should be) the baking complete, the food prepared.  What ever you planned to do for the holiday, today is the day to let it be done/finished.  Take this day to be grateful.  Take time today to relax, focus, appreciate all that has be accomplished.  The craziness of the holidays needs to be put aside so you and your family are able to take advantage of the preparations and projects.  Allow yourself to slow down and enjoy.  The purpose of Christmas is family time, gratefulness, peace.  Peace needs to start in your heart right now.

Put on your favorite holiday music.  Roast marshmallows over the fire (I do them over the stove sometimes, Ha!).  Set the atmosphere in your home to be one of blessing and happiness.

I wish you and yours a blessed holiday.  I pray you will look back on this season as one of your best.  It starts with you and the attitude of your heart!!!

JUDY

 

 

 

 

 

Depression During the Holidays

During the extra stress and activity of the holidays often new mom’s find themselves wondering why they are not as excite as usual.  Fear not!  You are not weird and this is not permanent.  Nearly every new mom with whom I have worked has experienced some level of postpartum depression.  Usually it is very mild and resolved in a couple conversations.

Moving from professional woman to the role of motherhood is a major transformation!  In my assessment there is not enough said about how this will affect you!  Your body has just completed creating a whole other person.  This little person is completely dependent upon you!  Your body is trying to transform back to its original state.  In the midst of all this you are learning to care for the new you and your baby.  It is allot to go through.

Allowing yourself the time and calm to learn and acclimate to all this is wise.  This is why  maternity leave in the US is three to six months.  It takes that long to start feeling like yourself again!  I so wish OB’s helped their clients understand the changes taking place.  New moms tell me: “My brain isn’t working right!”;  “I am so tired all the time!”;  “When will I feel like myself again?”.

One of my most valuable qualities for you, the new mommy, I my ability to walk you through this path and help you see the light at the end of the tunnel.  You will be yourself soon.  Allow your mind and body to recuperate at your rate.  Don’t push yourself to go back to work before you are really ready.  Permit yourself the time you need to fully recover.  You will not regret it!

Below find a one sheet discussion sheet on postpartum issues.  If you feel you are experiencing these symptoms talk to a professional.  Contact me, I would love to help you  find the help you need.  Take with your OB.  Everyone deals with these issues on some level after having a baby.  You are wise to get the help you need quickly!

JUDY

 

https://www.postpartum.net/wp-content/uploads/2019/05/PSI-Perinatal-Mental-Health-Discusion-Tool.pdf