I've heard that imitation is the best form of flattery & it is something that I do take from others. Thus, I will flatter a blogger that I enjoy reading (www.martawrites.com) - she is a new momma with her second boy - just as I will be soon & she embraces life as it comes. She is a graphic design person and I've found that I love looking at other people's works of art - although my work of art is in working with people and in conversations & perceptions. I've snipped portions of her latest post b/c it totally applies to me as well & she ironically just turned 32 as well!)
birthdays are my favorite time to resolve to be a new, shiny person.
am planning toenjoy the best things in life.
figure out how to get this baby weight off.
(any good workout tunes suggestions?)
care more about what i put into my body.
it'll be the last one for a long time.
am hoping to write in my blog or my notebook a lot more often.
more lunches with mark.
more long chats with "sisters" on the phone.
less time in front of the tv (we do this pretty well already).
more eating good healthy breakfasts.
finding opportune times to exercise.
will try not to avoid hard tasks.
i hope to be the type of person i hope my kids will be.
discipline with a lot of love.
go on more date nights! (try new restaurants!)
eat excellent desserts.
bathe in bubble baths.
feel less guilty about what i haven't gotten to yet.
participate in some kind of athletic event with friends on their bucket lists. (totally all mine)
support mark in all of his!
learn a new skill: renegade sewing perhaps? (again totally mine)
find ways to make someone smile.
build family traditions.
celebrate holidays!
be optimistic!
remember to read scriptures and apply them to my life.
start handmade christmas gifts early (like now).
try hard to remember others and serve them.
pray and communicate with God.
be kinder and ready to listen.
make others feel important.
live without regret.
be genuine.
be more obedient in God's calling for my life and mission. (always a tough one)
make good decisions. (be more decisive!!) & intentional
make time to write sincere thank you notes.
enjoy this new season of life without fear or regreat & embrace this time. (me again)
Wednesday, September 26, 2012
Friday, September 21, 2012
to my Little Man (Ian) & to my Little Babe (?)
dearest Ian,
you've grown so much over this last year, it's hard to recognize you sometimes. you've become quite the awesome little man and so much like your daddy. you love to play with your cars and to make sure that most things can fly. you are protective of your kitties and trying to be nice to them rather than yelling at them and chasing them off. you realize that there is something happening in mommy and that your baby brother will be coming soon. you are quite excited. you seem to think that each meal we have will have dessert and although we try to steer you otherwise...it's not quite working out so well. we hope you will understand during this upcoming year as your baby brother is growing that you are very, very important to us and that even though we might need to give him attention - you will remain our little man. we love you so much and pray for you. we pray for you to grow up to know and love Jesus and that you will be confident in yourself and in what God will do in your life - trusting that He is in control. we cannot express how proud we are of you and how much you make us laugh. :) i have grown to love hearing you say mommy and mom and can't wait to hear this each morning and evening of each day. your hugs and kisses are so precious and priceless to us.
love momma
dearest little babe,
although we have not seen you yet, nor have we named you...we are so excited to meet you and mommy is very protective and aware of you. we are so proud of you before we have even met you. we want you to know that you are so special to us and that we are attempting to prepare for you and to hope that we can be our best with you and for you. God has His own plan for you and you will have your own personality we are sure, but we hope that we can adjust and love you to the best of our ability. we aren't sure if your hair will be brown or blond...eyes blue, green or both or if you will have your daddy's ears or your mommy's nose. you will be distinct in and of yourself. we pray you will follow God and know and love Jesus just as we pray for Ian. we hope you will enjoy your big brother and can become great friends in the years to come.
all our love little babe,
mommy
you've grown so much over this last year, it's hard to recognize you sometimes. you've become quite the awesome little man and so much like your daddy. you love to play with your cars and to make sure that most things can fly. you are protective of your kitties and trying to be nice to them rather than yelling at them and chasing them off. you realize that there is something happening in mommy and that your baby brother will be coming soon. you are quite excited. you seem to think that each meal we have will have dessert and although we try to steer you otherwise...it's not quite working out so well. we hope you will understand during this upcoming year as your baby brother is growing that you are very, very important to us and that even though we might need to give him attention - you will remain our little man. we love you so much and pray for you. we pray for you to grow up to know and love Jesus and that you will be confident in yourself and in what God will do in your life - trusting that He is in control. we cannot express how proud we are of you and how much you make us laugh. :) i have grown to love hearing you say mommy and mom and can't wait to hear this each morning and evening of each day. your hugs and kisses are so precious and priceless to us.
love momma
dearest little babe,
although we have not seen you yet, nor have we named you...we are so excited to meet you and mommy is very protective and aware of you. we are so proud of you before we have even met you. we want you to know that you are so special to us and that we are attempting to prepare for you and to hope that we can be our best with you and for you. God has His own plan for you and you will have your own personality we are sure, but we hope that we can adjust and love you to the best of our ability. we aren't sure if your hair will be brown or blond...eyes blue, green or both or if you will have your daddy's ears or your mommy's nose. you will be distinct in and of yourself. we pray you will follow God and know and love Jesus just as we pray for Ian. we hope you will enjoy your big brother and can become great friends in the years to come.
all our love little babe,
mommy
what I've learned....from martawrites.com
when your bundle arrives,
hold out your arms and whisper, here we go.
welcome to one of life's great adventures.
i have learned that your baby will love you and need you like nothing you've ever known. i have learned that you don't need to hear a thank you from your tiny one; their contented face is enough. i have learned there is nothing more peaceful than a baby sleeping, and you will run and leap like a leopard to answer your blaring phone in fear the baby will wake up. i have learned to trust my instincts. i have learned to let my husband help out, a lot. even from the first moments, and i'm so glad i did. i have learned to nap when the baby naps. am still doing it, every chance i get. i have learned that babies will figure out their days and nights and eventually they sleep through the nights too. consistency is everything. still, babies go through phases. i have learned to be flexible.
i have learned that you do not need every cool gadget on the market. we borrowed a lot and postponed buying things too. i have learned to be more patient, with feedings and diaper changes and outfit changes and attempting to have a life on the side... embrace the changes. every time benji and i got up at three in the morning, i would tell myself, this situation won't last forever, this is our special time together to get to know each other.i have learned that boxing up all of my cute regular-sized-clothes and not bringing them back out until benji was seven months old was a very very good thing. stretchy pants to the rescue. let me just say, those first days are not pretty. you will have no time to look in the mirror. still, you glow, even though you don't realize it. and thankfully, everyone is looking at your baby, not you.everything will work out with time. your body will eventually stop aching and you will recognize it again someday.
the main thing i've learned is how much a baby changes you. you will grow and bloom and become more than you thought you could be. suddenly you will be up for the challenge, no matter how difficult the challenge may be. all because you have given birth to a new purpose in life. you will now understand why your mother was always so worried about you. you will understand why your dad spent all that extra time with you. you will know what love feels like. you will check on your baby sleeping in the nursery, just to see him again. you won't be able to get enough of him. they call 'em bundles of love because really truly they are bundled up with surprises. it will surprise you how much you laugh. it will surprise you how much you smile. it will surprise you to see their personality unfold. it will surprise you how much they will teach you about life.
hold out your arms and whisper, here we go.
welcome to one of life's great adventures.
i have learned that your baby will love you and need you like nothing you've ever known. i have learned that you don't need to hear a thank you from your tiny one; their contented face is enough. i have learned there is nothing more peaceful than a baby sleeping, and you will run and leap like a leopard to answer your blaring phone in fear the baby will wake up. i have learned to trust my instincts. i have learned to let my husband help out, a lot. even from the first moments, and i'm so glad i did. i have learned to nap when the baby naps. am still doing it, every chance i get. i have learned that babies will figure out their days and nights and eventually they sleep through the nights too. consistency is everything. still, babies go through phases. i have learned to be flexible.
i have learned that you do not need every cool gadget on the market. we borrowed a lot and postponed buying things too. i have learned to be more patient, with feedings and diaper changes and outfit changes and attempting to have a life on the side... embrace the changes. every time benji and i got up at three in the morning, i would tell myself, this situation won't last forever, this is our special time together to get to know each other.i have learned that boxing up all of my cute regular-sized-clothes and not bringing them back out until benji was seven months old was a very very good thing. stretchy pants to the rescue. let me just say, those first days are not pretty. you will have no time to look in the mirror. still, you glow, even though you don't realize it. and thankfully, everyone is looking at your baby, not you.everything will work out with time. your body will eventually stop aching and you will recognize it again someday.
the main thing i've learned is how much a baby changes you. you will grow and bloom and become more than you thought you could be. suddenly you will be up for the challenge, no matter how difficult the challenge may be. all because you have given birth to a new purpose in life. you will now understand why your mother was always so worried about you. you will understand why your dad spent all that extra time with you. you will know what love feels like. you will check on your baby sleeping in the nursery, just to see him again. you won't be able to get enough of him. they call 'em bundles of love because really truly they are bundled up with surprises. it will surprise you how much you laugh. it will surprise you how much you smile. it will surprise you to see their personality unfold. it will surprise you how much they will teach you about life.
Wednesday, September 19, 2012
31 Things Learned at 31
1) 30's really are better than 20's emotionally
2) yep your body really does change after 30
3) intense grief can create intense growth
4) loss in this life becomes gain in the next
5) just because "I know" & think "it's not about me" my own tendency is to bring it back around to me
6) pride & humility are my continual battle ground
7) obedience - especially in a move, makes a huge difference & brings significance
8) my word "Mission" - is to love people, although this year I have been the one whose felt loved
9) moving forward & looking forward really does help the present --> I just can't forget to "be" present
10) "career" is a word that doesn't make much sense to me - I'm a personality, have & seek a purpose, work for God
11) I still have many questions - but I know eventually I'll live into the answers
12) God does "give much" & takes away too - for our benefit
13) true friends are ok with distance & your known faults...and love & pursue you anyway
14) THIS IS A SEASON
15) I really don't need to subscribe to magazines - only buy the ones I really want at the time I'll actually read them
16) couponing is slightly, well stressful! but does feel like Black Friday deals with each Ad
17) I like my hair short
18) a child does need discipline, boundaries & hilariously fun moments & rituals
19) pushing through my anxiety really does pay off
20) training for a race is really more about consistency than speed or outcome - it's the journey
21) pregnancy mellows you & forces you to recognize you are not in control nor were you really ever, you give yourself more grace & allow yourself to rest (& so do others)
22) with a spouse & a child you can really never just think about yourself
23) doing something on your bucket list may inspire others
24) my favorite words: abandon, surrender, allow, opportunity, grace, WOW!
25) selling a house (preparing it, is so totally stressful & freeing at the same time)
26) buying a house creates excitement & total uncertainty
27) Mark & are at our best when we serve one another without expectation
28) NOT being the preferred parent is hard but I am to love him anyway like God loves me
29) you can only go so long out of Bible study before your attitude gets sour
30) God does surprise me - I thought for sure part-time & He gave me full-time and I've loved it
31) I am so blessed to have both my parents living & time with my grandma is very important
Sunday, September 16, 2012
Right Now...
> a bit scared about delivering baby early (just not quite ready although I guess as ready as I might be anyway
: wanting to be able to just be at the hospital already and not have to travel in there...30-35 min drive
: hoping my water doesn't break in public or in my own bed...would rather just be working in hospital already again
: wishing I could eat consistently enough and healthy enough to just let go the fear of puking during labor
: I'm about done with the having to the bathroom every 15 minutes
> too tired to care at times about what is happening around me
> wanting to soak up and remember all that Ian is doing
: his favorite colors - blue & green
: his favorite words - rhyming anything...blue, glue, baby, laby, silly goose, silly moose
: his favorite fruit - blueberries
: some favorite toys - anything CARS, legos
: favorite activity - running around & biking
: his loves dessert way too much for my taste and always wants to ask for it
> cleaning occupies a large portion of my brain (I like to feel clean and uncluttered)
> house hunting - we are eyeing one particular house but there are still things to consider & people to speak with
> reading God's Word - eating up my curiousity about certain verses, topics and names (their meanings)
Wanting to begin a Christmas list....
* This December Daily Kit $89
* this shampoo & conditioner that I was able to experience at Kingsgate Marriott Hotel over our Anniversay (Bath & Body Works - Citrus Ginger) -- want big bottles $10
Saturday, August 25, 2012
Baby Reflections Journal/MiniBook
http://aliedwards.com/2009/02/baby-reflections-journalminibook.html
Baby Reflections Journal/MiniBook
One of the things I am hoping to do over the next few weeks after the new baby arrives is document some of those thoughts, feelings, emotions, and observations in a little journal/minibook. The concept is simple; putting it together is simple. In this case I wanted something that was smaller, that could go in a bag or sit on my bedside table, that was easy to grab and jot down my reflections.
Am I going to have another more traditional baby book? Maybe. Most likely I will just start doing some scrapbook pages that document the stories of her life that will go into a 12×12 album. I imagine that some of those stories may come from what gets written down within the pages of this journal.
I envision adding a few photos to this little book (photos glued back to back and added in as pages) and other pieces of "stuff" maybe from the hospital, tags from clothes, etc.
The inside follows a simple formula of printed journal cards and patterned papers. I have been holding on to these patterned papers from Anna Griffin for years and was so excited to finally put them to good use. They are some of my favorites.
The "A" stamp is from the See and Stamp Jumbo Uppercase Alphabet Stamps
set. Ink is Color Box/Hero Arts (it's the perfect little selection of six pinks).
The album I am using is a new three ring Memory Binder album from Heidi Swapp/Janet Hopkins that fits 5 inches x 7 inches pieces of paper and should be available in March. Here's a link to scrapbook.com where you can sign up for notification when it becomes available. It comes with a bunch of different pockets and pages and envelopes and such but I removed them for this particular project. I did leave two page protectors in the back as collection pockets.
The interior pages are a combination of patterned paper and "reflections" journal cards that are available for download through Designer Digitals. Simply open on your computer and print on white cardstock. What's cool about these cards is that they don't have to be used in a baby journal. The cards include the words: reflections, remember,
memories, moments, today, and together. Use them to document a new
life, one that has passed on, an adventure, your one little word, a
time of transition, daily thoughts, etc. So many possibilities.
The scalloped edges on the patterned paper were created using the Fiskars Threading Water Border Punch and the new Scallop Sentiment Border Punch (scallops without the holes). For the pages like you see above, I took two small strips of the patterned paper, adhered them back to back, used the border punch and then adhered it between two journal cards. These pages are a bit wider than 5 inches with the scallop border added.
Making Memories dimensional hearts "sweets" adhered with a glue dot. Perfectly simple.
Making Memories Trim + Heidi Swapp Heart Ghost Shape + Tim Holtz Trinket Pin
I repeated the basic foundation pattern and flow for each spread: metal-rimmed circle accent, plastic
"sweets" heart from Making Memories, and finally a piece of trim with
a heart and dangling accents.
"Exhibit A" stamp from Catslife Press.
Making Memories Trim + Jenni Bowlin Felt Heart + Making Memories Love Charm
And repeat again. I didn't do the patterned papers in any particular order – just adhered them to the backs of some of the journal cards.
I have no idea where that butterfly stamp is from anymore. Anyone?
Here's a look at it standing up:
I can't wait to begin filling it up. For now I am leaving the cover plain – maybe I will do something with it or I may just leave it as is. It is now tucked away in my hospital bag – ready and waiting for this next experience to begin.
Want to Get
Want to Get this Mix off of iTunes....noting (you can find it on iTunes by searching the iMix section for “For Baby”)
All My Days by Alexi Murdoch
Amazing Grace by Randy Travis
Angel from Montgomery by Bonnie Raitt
Blessed Be by Alison Krauss
Daughters by John Mayer Trio
Every Little Thing She Does Is Magic by The Police
Everything’ll Be Alright (Will’s Lullaby) by Joshua Radin
Galileo by Indigo Girls
Gotta Have You by The Weepies
Have a Little Faith In Me by John Hiatt
The Heart of the Matter by India.Arie
I Hope by Dixie Chicks
I Will Remember You by Sarah McLachlan
Ice Cream (iTunes Originals Version) by Sarah McLachlan
Imagine by Jack Johnson
Just the Way You Are by Diana Krall
Let My Love Open the Door by Sondre Lerche
Little Room by Norah Jones
Lover Lay Down by Dave Matthews Band
Lullaby by Dixie Chicks
Lullaby by Jack Johnson & Matt Costa
New Soul by Yael Naïm
Night Mantra by Renee & Jeremy
Push by Sarah McLachlan
Redemption Song by Bob Marley & The Wailers
Satellite by Dave Matthews Band
Someone Like You by Van Morrison
Songbird by Eva Cassidy
Sunrise by Norah Jones
Sweet Jane by Cowboy Junkies
Three Little Birds by Elizabeth Mitchell
Three Little Birds by Renee & Jeremy
Time After Time by Eva Cassidy
Welcome to This World by Renee & Jeremy
When You Say Nothing at All (Live) by Alison Krauss & Union Station
Where Are You Going? (Live In Copenhagen) by Dave Matthews & Tim Reynolds
You Are My Sunshine (Pt. 1) by Elizabeth Mitchel
All My Days by Alexi Murdoch
Amazing Grace by Randy Travis
Angel from Montgomery by Bonnie Raitt
Blessed Be by Alison Krauss
Daughters by John Mayer Trio
Every Little Thing She Does Is Magic by The Police
Everything’ll Be Alright (Will’s Lullaby) by Joshua Radin
Galileo by Indigo Girls
Gotta Have You by The Weepies
Have a Little Faith In Me by John Hiatt
The Heart of the Matter by India.Arie
I Hope by Dixie Chicks
I Will Remember You by Sarah McLachlan
Ice Cream (iTunes Originals Version) by Sarah McLachlan
Imagine by Jack Johnson
Just the Way You Are by Diana Krall
Let My Love Open the Door by Sondre Lerche
Little Room by Norah Jones
Lover Lay Down by Dave Matthews Band
Lullaby by Dixie Chicks
Lullaby by Jack Johnson & Matt Costa
New Soul by Yael Naïm
Night Mantra by Renee & Jeremy
Push by Sarah McLachlan
Redemption Song by Bob Marley & The Wailers
Satellite by Dave Matthews Band
Someone Like You by Van Morrison
Songbird by Eva Cassidy
Sunrise by Norah Jones
Sweet Jane by Cowboy Junkies
Three Little Birds by Elizabeth Mitchell
Three Little Birds by Renee & Jeremy
Time After Time by Eva Cassidy
Welcome to This World by Renee & Jeremy
When You Say Nothing at All (Live) by Alison Krauss & Union Station
Where Are You Going? (Live In Copenhagen) by Dave Matthews & Tim Reynolds
You Are My Sunshine (Pt. 1) by Elizabeth Mitchel
What I might Learn (& Re-Learn)
Things I am learning (& re-learning) by Ali Edwards - I (Kara) was reminded of this blog post b/c Ian was born about one month earlier and wanted to reflect on some of these thoughts. This was about Ali's second child Anna.
1. Typing one handed, with a nursing baby in the other arm, is not too hard (just takes a lot longer).
2. There is nothing better than just sitting and watching her facial expressions while she is sleeping.
3. Witnessing Simon's love for Anna is totally more amazing than I could have ever imagined.
4. I now have "kids." Still feels strange to say "the kids."
5. Simon is like a giant compared to Anna. I remember a couple people in the comments a few weeks back talking about how big Simon would seem after her arrival. It is so VERY true. Each time I give him a hug, rustle my hand through his hair, and just look at his face I can't believe how old he is – I don' think without Anna for comparison I would have been able to "see" him as he really appears (I saw many more little boy features).
6. Girls clothes really are more fun than boys.
7. I am having moments where I miss Simon. In the midst of so much joy & celebration I am
missing him and the way things used to be. I am working hard to set aside time for just me and him – to chat, to snuggle, to give him my undivided attention. I don't want to lose our connection in this time of transition. Bittersweet.
8. Taking a hot shower is one of my favorite parts of the day.
9. I love how Chris put his favorite photo of Anna as his phone wallpaper so he can whip it out and see her beautiful little face.
10. I really, really miss my Mom when she leaves after being here with us right after the births of both our kids. Just having her here and hanging out with her and having her take care of us is something I am so very thankful for – love you Mom. You are the best. These emotions seem even more powerful this time around as I glance over at Anna and have those "wow, I have a daughter" thoughts. The mother daughter bond is powerful in our family.
11. I can finally cough and blow my nose again without feeling like my incision is going to break wide open.
12. Listening to Simon talk to Anna is another favorite part of my day. Yesterday he was telling her all about Harry Potter. He says things like, "Baby Anna this is Obi Wan Kenobi." or "Baby Anna do you want to watch Harry Potter with me?" or "It's OK Anna, you are safe" when she cries.
13. Wireless internet and my laptop are something I am thankful for. For those of you surprised at my posting so soon after Anna's birth, some of the posts were planned in advance (like the giveaway) and others were done while I am sitting here on the couch nursing or holding Anna. So thankful for our big brown comfy couch.
14. Having your 10 year old washer & dryer die the day before a child is born is a total pain…especially if you are planning to use cloth diapers from the beginning. I ended up waiting and will start this next week after the new appliances are delivered.
15. Simon is having a challenging time at school right now with some behavior issues. The transitions at home seem to be impacting him in different ways this time around – one of which is acting out physically when he is frustrated. Hoping that this too shall pass sooner rather than later as we all settle into our new routine.
16. Over the last two weeks Simon has gone to be and woke up saying he is sick, hoping he will be able to stay home. It's gotta be hard for him to leave in the morning – especially with his favorite person (Grandma
Pati) and his new favorite person (Baby Anna) here at home.
17. Yesterday was my first really tough day. Overwhelmed. Tired. Weepy. Anna not interested in sleeping until late in the afternoon. Fighting a cold.
18. Remembering each day that tomorrow is another day; that I need to treasure these early moments and let go of my own personal expectations for how the day should go.
1. Typing one handed, with a nursing baby in the other arm, is not too hard (just takes a lot longer).
2. There is nothing better than just sitting and watching her facial expressions while she is sleeping.
3. Witnessing Simon's love for Anna is totally more amazing than I could have ever imagined.
4. I now have "kids." Still feels strange to say "the kids."
5. Simon is like a giant compared to Anna. I remember a couple people in the comments a few weeks back talking about how big Simon would seem after her arrival. It is so VERY true. Each time I give him a hug, rustle my hand through his hair, and just look at his face I can't believe how old he is – I don' think without Anna for comparison I would have been able to "see" him as he really appears (I saw many more little boy features).
6. Girls clothes really are more fun than boys.
7. I am having moments where I miss Simon. In the midst of so much joy & celebration I am
missing him and the way things used to be. I am working hard to set aside time for just me and him – to chat, to snuggle, to give him my undivided attention. I don't want to lose our connection in this time of transition. Bittersweet.
8. Taking a hot shower is one of my favorite parts of the day.
9. I love how Chris put his favorite photo of Anna as his phone wallpaper so he can whip it out and see her beautiful little face.
10. I really, really miss my Mom when she leaves after being here with us right after the births of both our kids. Just having her here and hanging out with her and having her take care of us is something I am so very thankful for – love you Mom. You are the best. These emotions seem even more powerful this time around as I glance over at Anna and have those "wow, I have a daughter" thoughts. The mother daughter bond is powerful in our family.
11. I can finally cough and blow my nose again without feeling like my incision is going to break wide open.
12. Listening to Simon talk to Anna is another favorite part of my day. Yesterday he was telling her all about Harry Potter. He says things like, "Baby Anna this is Obi Wan Kenobi." or "Baby Anna do you want to watch Harry Potter with me?" or "It's OK Anna, you are safe" when she cries.
13. Wireless internet and my laptop are something I am thankful for. For those of you surprised at my posting so soon after Anna's birth, some of the posts were planned in advance (like the giveaway) and others were done while I am sitting here on the couch nursing or holding Anna. So thankful for our big brown comfy couch.
14. Having your 10 year old washer & dryer die the day before a child is born is a total pain…especially if you are planning to use cloth diapers from the beginning. I ended up waiting and will start this next week after the new appliances are delivered.
15. Simon is having a challenging time at school right now with some behavior issues. The transitions at home seem to be impacting him in different ways this time around – one of which is acting out physically when he is frustrated. Hoping that this too shall pass sooner rather than later as we all settle into our new routine.
16. Over the last two weeks Simon has gone to be and woke up saying he is sick, hoping he will be able to stay home. It's gotta be hard for him to leave in the morning – especially with his favorite person (Grandma
Pati) and his new favorite person (Baby Anna) here at home.
17. Yesterday was my first really tough day. Overwhelmed. Tired. Weepy. Anna not interested in sleeping until late in the afternoon. Fighting a cold.
18. Remembering each day that tomorrow is another day; that I need to treasure these early moments and let go of my own personal expectations for how the day should go.
Saturday, August 11, 2012
Baby Deux Messmore Lists
Prep for Him...
- inquire about some good therapy if I need it after baby
- set up a massage place
- have someone clean or volunteer to clean for 1-2 times a week for weeks 2-9 while getting on my feet
- plan trip to previous home
- maintain our FRIENDSHIP in our relationship
- have a training goal (swimming, walk/running, yoga, weight training, pilates)
- 2-3 babysitting dates set up beforehand
Before He comes...
- read childbirth techniques or do class
- clean downstairs carpet
- sort Ian's toys
- get good pajamas & clothes for hospital stay (have clothes I think....need pajamas)
- stock up on lots of frozen veggies
- call Dr. Weber's office for pediatrician
- clean out/sort baby clothes boxes
- inquire about some good therapy if I need it after baby
- set up a massage place
- have someone clean or volunteer to clean for 1-2 times a week for weeks 2-9 while getting on my feet
- plan trip to previous home
- maintain our FRIENDSHIP in our relationship
- have a training goal (swimming, walk/running, yoga, weight training, pilates)
- 2-3 babysitting dates set up beforehand
Before He comes...
- read childbirth techniques or do class
- clean downstairs carpet
- sort Ian's toys
- get good pajamas & clothes for hospital stay (have clothes I think....need pajamas)
- stock up on lots of frozen veggies
- call Dr. Weber's office for pediatrician
- clean out/sort baby clothes boxes
Thankful
Thank you Dawn Morris Christman for allowing me to borrow the maternity clothing loot (I am a new woman with some style) and Jill Smith for the loot you mailed to me in the diaper box :) Just received it! Waayyyyy cool!
I am truly excited about what other things we might receive for this second little man. It feels weird to refer to him as little man b/c Ian has been our "little man" or "little guy" for so long. It is truly a new season of life.
I am truly excited about what other things we might receive for this second little man. It feels weird to refer to him as little man b/c Ian has been our "little man" or "little guy" for so long. It is truly a new season of life.
FALL Weather Makes Me...
FALL Weather makes me.....
* want to write
* reminisce of Louisville and Grad School (the studying, enlightenment, frustration, conversations & friendships)
* in Louisville our weekends of long runs (12-20 miles) while marathon training together as a couple, then going out to eat as a reward to awesome restaurants
* watching Ohio State football games (especially when we had cable)
* in Jasper, going to cross country meets as Mark coached
* when I was growing up I specifically remember going to soccer games in the morning in the Fall and then resting or going places in the afternoon of Saturdays
* the running races that are every single weekend and could fill up your calendar if you want them too
* the 2008 year where I prepared for little Ian to come into the world and relaxed to the hilt because I could (I was done with Christmas shopping & all of my crafts by the end of October that year)
* watching the FALL clouds roll over my head as an adolescent (it's wasn't too cold yet but just warm enough to wear a light sweatshirt & jeans to take walks in the woods or walk to my tree down the road)
* revisit old friendships that Life has interrupted
* think about my Birthday celebrations in years past (LOVED my 30th birthday & that year!), my 17th bday surprise party thrown by friends, a party I think before 1st or 3rd grade when I was "popular" in elementary) and just the intentional thinking that comes with one more year of life passing and one more year of life in front of me where I want to accomplish more things
Yes, FALL weather I do think is my favorite weather....50s-80s. Maybe someday we'll be in Colorado where it's experienced quite a bit.
* want to write
* reminisce of Louisville and Grad School (the studying, enlightenment, frustration, conversations & friendships)
* in Louisville our weekends of long runs (12-20 miles) while marathon training together as a couple, then going out to eat as a reward to awesome restaurants
* watching Ohio State football games (especially when we had cable)
* in Jasper, going to cross country meets as Mark coached
* when I was growing up I specifically remember going to soccer games in the morning in the Fall and then resting or going places in the afternoon of Saturdays
* the running races that are every single weekend and could fill up your calendar if you want them too
* the 2008 year where I prepared for little Ian to come into the world and relaxed to the hilt because I could (I was done with Christmas shopping & all of my crafts by the end of October that year)
* watching the FALL clouds roll over my head as an adolescent (it's wasn't too cold yet but just warm enough to wear a light sweatshirt & jeans to take walks in the woods or walk to my tree down the road)
* revisit old friendships that Life has interrupted
* think about my Birthday celebrations in years past (LOVED my 30th birthday & that year!), my 17th bday surprise party thrown by friends, a party I think before 1st or 3rd grade when I was "popular" in elementary) and just the intentional thinking that comes with one more year of life passing and one more year of life in front of me where I want to accomplish more things
Yes, FALL weather I do think is my favorite weather....50s-80s. Maybe someday we'll be in Colorado where it's experienced quite a bit.
Sunday, August 5, 2012
Mentally Train Myself to Be Ok with Taking Time to Workout after Baby
Guilty Pleasures
The True Confessions of an Athletic Mother
By Kristen Hench
I
confess.... I am guilty. I love, love, love to workout and compete. I
love to set a goal, push my body past where I have pushed it before; I
like to sweat, to give it my all as I tackle a challenging workout or
athletic pursuit. In this confession, I also feel the need to mention
that I am a Mother. Many of you know that I am a Mother to two boys and
wife to one amazing husband. I love them all dearly and devote my days
and time to their growth and well-being. Of my loves comes my inner
battle. Let me elaborate.....
I am sure that most, if not all, Moms
can identify with feeling "motherhood guilt". I know I sure can. After I
became a mom, the idea snuck into my head that it was selfish to make
the time to exercise. Suddenly there was always so much to do, so many
new demands and responsibilities; getting in a workout while the baby
was sleeping seemed selfish because there were so many other "more
important" things to get done. I am here to tell you that while those
feelings are normal, to fall prey to them is not the best choice.
Remember, "putting the family first" does not mean that you should
ignore your personal well-being. Feeling good physically and mentally
undoubtedly makes us better at parenting; but in order to do that we
need to mentally train ourselves to put aside that voice in our head.
One way to do that is through looking
at our calendar and seeing what is there (and in some cases what is
not). If there are many trips to the grocery store, doing laundry, and
taking kids to camps, but no time to workout, then a change needs to be
made. Once you can say "no" to something that is not a priority, you
will feel much better when you use the free time to attend to something
that is.
Thus, my guilty confession. This past
Monday night I chose to take an hour out of my evening for a run rather
then spend time with my family, I loved every moment of it, and we are
all the better for it. I came home a rejuvenated mother and wife, ready
to take on the tasks the evening had in store for me. I encourage all
mothers to mentally train their inner voice, to take time for
themselves, and make fitness a priority.
About Kristen Hench
Kristen is
currently a full-time triathlon coach, personal trainer, and kid
wrangler. Her love and passion for the sport can be seen in many aspects
of her life- as a competitor, coach, and fitness writer. Kristen races
in sprint to iron distance races, 5K's to marathons and is the founder
of Moms Who TRI (Train Race Inspire). She holds a Masters in
Administration as well as a degree in Sports Medicine and a degree in
Education with a Kinesiology focus. She is a Nationally Certified
Athletic Trainer and Certified USA Triathlon. For more information about
Moms Who TRI, visit www.momswhoTRI.com.
Mind Games - Keeping the Motivation
I'm hoping to tap into this article after baby...we'll see. After doing the Yellow Springs Simply Women 5k last Saturday, I'm motivated to continue running even if baby and the belly is a little overbearing for me right now.
5 Easy Ways to Train Without Getting Bored or Giving Up
By Amy Cotta
- Use the "next one" technique. Focus on something in the distance and tell yourself, "I'm going to keep going at this pace until I hit that next ___." Then once you make it to that object find the next object to focus on. This technique can be used while running, biking and swimming.
- Rock it out. A great play list on your iPod can make a long run or bike ride fly by. Load up your player with music that moves you and makes you want to move. Some of my favorite music has lyrics that inspire me. Other tunes have a great beat to which I can set my running cadence. Yet other songs are just fun and fast and make me smile.
- Remember you "why." If you read my last article Finding Your Why you'll remember that your why is that reason to be out there training or racing in the first place. My why is my USMC son and our military. When I'm training or competing and I feel like giving up I remember that our military doesn't have that option. The thought of them gives me strength and carries me home or to the finish line. Your why, is a very powerful tool and inspiration.
- Do intervals. It might sound simple (and it is) but it's very effective in making time go by faster. For example, if you are running, you might do speed intervals alternating from fast to slow. You can set your iPhone or training watch to count down the intervals for you. I use an iPhone application called Round Timer. It works great; it will signal me even as I'm listening to music. You can also do intervals in the pool by doing speed, stroke, or swim style intervals. On the bike or trainer you can do cadence intervals. When I do cadence intervals on the trainer time fly by!
- Scan your body. This is a great technique to use while doing any sport. Start by being aware of every muscle and joint in your body. Do you feel tightness anywhere? If so, focus on relaxing that area. How does your kick or stride feel? If it's not the way it should; fix it. This will help keep your mind busy while saving energy. As a bonus, this technique will help you save energy and avoid injury, because a tight body uses more energy and is more susceptible to injury.
Follow my 70.3 Ironman in combat boots journey at http://www.GetUncomfortableDare.com and http://www.crowdrise.com/GetUncomfrotable.
Amy
Cotta is a buys mom of 6 (grandmother of 2), the best selling author of
Six Weeks to Skinny Jeans, and a contributor for JaneTV [www.jane.tv].
At age 39 Amy learned to swim to become an Iron Girl at the 2009 Lake
Las Vegas IronGirl. Today you can find her preaching her motto "Get
Uncomfortable" to all those who will listen. Her passion for mixing
athletic events with charity is infectious. Amy has dedicated 2012 to
raising money and awareness for the many needs of our military. You'll
see Amy running 5k, 1/2 marathons, Iron Girl triathlons, and her first
1/2 IronMan all in USMC combat boots. Why in combat boots you ask? Her
eldest son, Tyler is a United States Marine; every step she takes is a
"Thank you" note to the men and women of this country who make
sacrifices for us everyday. Besides, anyone can run in running shoes.
Monies raised goest to support The Boot Campaign [www.bootcampaign.com] and Not Alone [www.notalone.com]. You can follow Amy's adventures via her websites www.GetUncomfortableDare.com and www.AmyCotta.com Later this spring you can watch a documentary on Amy's training for the Beach to Battleship half IronMan on Jane.tv
Saturday, July 21, 2012
Hello - Third Trimester
Hello, third trimester fatigue & ugh...I didn't think you'd show up with such a bang but welcome and please be gentle. P-l-e-a-s-e be gentle...
* You allowed me to run 4 miles this weekend but you made me have to sit for most of the day :(
* Thursday you abruptly made me dizzy and the rest of the day had to sit in the office making calls, reading charts and documenting while my awesome co-worker Nerita worked her butt off seeing several of my patient and their families.
* You've slowed me down considerably when I get home to the point that I can only lay around and feel so bad that Ian keeps asking me to play with him but I can't move. So reading and watching TV are about the most fun activities on the docket.
* You've made me toss from side to side each night several million times and then little guy begins to flip all around promptly at 5am.
* You sometimes allow me to get a burst of energy which is followed by a lull and then WHAM!
* You remind me that eating one big meal is always a mistake especially ending it with a great dessert so thank you for reminding me to eat 5-6 little meals throughout the day.
Thank you though for making yourself known otherwise I might have forgotten that I was really pregnant (except for the whole belly protruding outward from my normal body with baby wiggling all around) and the inability to fit into my clothes.
* You allowed me to run 4 miles this weekend but you made me have to sit for most of the day :(
* Thursday you abruptly made me dizzy and the rest of the day had to sit in the office making calls, reading charts and documenting while my awesome co-worker Nerita worked her butt off seeing several of my patient and their families.
* You've slowed me down considerably when I get home to the point that I can only lay around and feel so bad that Ian keeps asking me to play with him but I can't move. So reading and watching TV are about the most fun activities on the docket.
* You've made me toss from side to side each night several million times and then little guy begins to flip all around promptly at 5am.
* You sometimes allow me to get a burst of energy which is followed by a lull and then WHAM!
* You remind me that eating one big meal is always a mistake especially ending it with a great dessert so thank you for reminding me to eat 5-6 little meals throughout the day.
Thank you though for making yourself known otherwise I might have forgotten that I was really pregnant (except for the whole belly protruding outward from my normal body with baby wiggling all around) and the inability to fit into my clothes.
Monday, July 16, 2012
Ian Today....
just sitting, watching the train go round & round while waiting for mom to get ready to take him to school
on His laptop playing...
The Runner’s Heat Index & Pregnancy
I found this interesting - given the fact that I'm still running & pregnant - see pictures after 6 mile run - "glistening" LOL.
July 9, 2012 By
We’re
all too familiar with the heat index by this time of the year. You
know, the one where they tell you the “real feel” of the day. It’s some
sort of meteorological formula of heat plus humidity that spits out a
number or range of numbers for how the day is going to feel. Around here
lately, that index has been about 105 to 110, a couple of weeks
running.Temperature + humidity + miles run + pace + time of day = how flipping hot it feels.
Maybe they could factor in hydration, too? So you’d get your “real feel” temperature and then drop it by x number of degrees depending on whether or not you took in water or electrolyte replacement, and how much of each.
I know I’m horrible with numbers (that’s why I’m a writer) so I’m not going to take a stab at devising this actual scale, but it anyone out there feels qualified, have at it. In the meantime, drink up and find the shadiest route you can. September will be here before you know it!
Saturday, July 14, 2012
Wishlist: Scrapbook on the Road Workshop
AE WORKSHOP 002 | SCRAPBOOK ON THE ROAD
PROJECT : A Scrapbook On The Road is simply a small album you put together prior to a trip that allows you to document your travels as you are experiencing them.
DESCRIPTION : Get inspired to create your own Scrapbook On The Road as a way to document your next trip. Whether traveling across town or around the globe, the ideas and concepts in this class can be easily adapted to your personal travel situation. Please note that this class is geared towards creating an album for an upcoming trip vs. telling the stories of past trips.
TECHNIQUES INCLUDED : Album preparation, tips for storytelling while you’re traveling, travel photography ideas, hunting + gathering while traveling, painting chipboard, mod podge/gel medium, creating pages from transparencies + fabric patterns + printable elements, working with what you have, going with the flow.
LEVEL : Beginner to advanced. Although this class does include some technique instruction and a steps for building an album, it’s really more about the process. Emphasis is on what to do before you leave, how to approach documentation while on your trip, and how to finish it up when you get home.
SUPPLY LIST : The supply list (click to download) includes both general and specific product suggestions and contains active links to products at both Scrapbook.com and TwoPeasInABucket.com when available. Please note that some of the specific supplies I use may no longer be available.
This self-paced workshop includes:
- PROCESS + APPROACH PRESENTATION | A 45-minute keynote video that walks you through my approach for documenting my travels (before, during, and after).
- PROJECT HOW TO | A full-color, 11-page PDF handout. Creating the foundation album is the part you work on BEFORE your trip – getting the album all set up to document your adventure while you are experiencing it. In addition to the how-to handout you will also have access to two additional PDF’s that include all images of my album before my trip and my completed album.
- TECHNIQUE VIDEOS | Three specific video tutorials that demonstrate techniques included in my album: painting chipboard, creating pages with transparencies and fabric patterns, and creating pages using transparencies and printable elements.
- BRINGING IT ALL TOGETHER | A 40-minute video that walks you through my process for completing my album once the trip was over. Emphasis is on working with and adding photos and getting it done.
- Although this project uses specific materials I definitely encourage you to use what you might have on hand.
- You need Adobe Reader to open the step by step PDF file. Download Adobe Reader for free here.
- There are no supplies included with this class and nothing is mailed to you.
Your Welcome To Class PDF will be mailed to the address you use for Paypal.
$14.00.....................maybe in August??
Inspired by........right now....
* seeing Mark so excited to cycle and getting his new pedals on his bike!
* myself running 6 miles last Sunday at 28 weeks pregnancy (7 months)...getting harder to run but I did it
* myself getting back on the bike this week and riding awhile Friday morning
* seeing & knowing friends going through tragedy and heartbreak and coming out better and more blessed in the end (i.e. Rachel & Erin Harvey-present, Melanie Watts Shipps-past)
* my cold can of diet pepsi
* the experience of losing trust in a close friend & then realizing that God is so gracious to allow us to give grace to others
* the new cycling jersey Mark got for me for post-pregnancy & post-baby motivation for triathlon! sweet!
* the kitties that come out when Ian's gone to rub against my arm on the couch and cuddle
* myself running 6 miles last Sunday at 28 weeks pregnancy (7 months)...getting harder to run but I did it
* myself getting back on the bike this week and riding awhile Friday morning
* seeing & knowing friends going through tragedy and heartbreak and coming out better and more blessed in the end (i.e. Rachel & Erin Harvey-present, Melanie Watts Shipps-past)
* my cold can of diet pepsi
* the experience of losing trust in a close friend & then realizing that God is so gracious to allow us to give grace to others
* the new cycling jersey Mark got for me for post-pregnancy & post-baby motivation for triathlon! sweet!
* the kitties that come out when Ian's gone to rub against my arm on the couch and cuddle
Thursday, July 5, 2012
Inspired by....
* the making of a new real friendship/mentorship
* reminding myself that God has made me for His Purpose and that there is significance in that ALONE
* remembering how I want to be a "real" minister's wife and will tell you respectfully what I think
* the fact that at one point in time and sometimes still now, I'd like to have an eyebrow ring :)
* the little person moving in my belly who seems to want to tell me to keep eating his favorite foods (tomatoes, sugary candy, cheesy popcorn, waffles with peanut butter & raisins, Kraft mac & cheese, wraps)
* the 3-year-old making faces at me across the dining table and thinking he's hilarious
* the unknown...knowing somehow in 3 years I'll know why it happened that way...
* these pictures & sayings:
* reminding myself that God has made me for His Purpose and that there is significance in that ALONE
* remembering how I want to be a "real" minister's wife and will tell you respectfully what I think
* the fact that at one point in time and sometimes still now, I'd like to have an eyebrow ring :)
* the little person moving in my belly who seems to want to tell me to keep eating his favorite foods (tomatoes, sugary candy, cheesy popcorn, waffles with peanut butter & raisins, Kraft mac & cheese, wraps)
* the 3-year-old making faces at me across the dining table and thinking he's hilarious
* the unknown...knowing somehow in 3 years I'll know why it happened that way...
* these pictures & sayings:
Tuesday, June 26, 2012
Blog Book: Posts
Since creating my blog book from www.blog2print.com...I have remembered several posts that I never included and wish I would have; thus, this space is now territory for those posts. :)
* Ian's first flying a kite
* Garage Sale Find: Dr. Seuss Books
* Running my 10k @ almost 6 months pregnant
* Zoo Visit
* Helmet evening &Dinosaur voice evening
* Ian's first flying a kite
* Garage Sale Find: Dr. Seuss Books
* Running my 10k @ almost 6 months pregnant
* Zoo Visit
* Helmet evening &Dinosaur voice evening
What I Need to Remember a couple years from Now: If I train for my 5th Marathon
Wrapping My Head Around Marathon Training
On Monday, marathon fun fires up once again. I’ve known this day was coming since, oh since that winter day I sat watching my computer lock up when the Marine Corps Marathon registration opened…and closed.
I
am no stranger to this distance. Maybe that’s precisely why I’m
anxious. Because I know what I’m in for. My head has been swirling with
plans. Should I Run Less Run Faster again? Even though I vowed to change
it up this time? Run More Run Slower? Train Like a Mother? Take Walk
Breaks the GalloWAY? What do Pfitz and Hal and Mr. McMillan have to say?
Maybe a hybrid plan. Even though I’ve done it before countless times,
my head is in that ominous place where running more than 13 miles does
not compute.To help me (and you) along with the mental aspects of training I’ve devised some tips:
- Pick a race you REALLY want to do. Check. Marine Corps tops my bucket list.
- Pick a desirable time of year. Check. No guarantees but odds are somewhat good (knock wood) that it won’t be a billion degrees in Wash. DC on 10/28.
- Reflect on past success (even if they’re not running related) and build confidence
I paid a visit to my running shrine,
which resides deep in the catacombs of my…um…basement…to help jog my
memory of running well.
- Learn from past failures and let them go. Hello not one but 2 marathon DNS’s last fall due to injury. Plus profound fatigue from the Vitamin D fiasco.
- Break it down. Break your plan into months, then weeks, days, workouts, miles, intervals, steps to the next telephone pole, whatever it takes.
- Focus on one workout at a time. Break an intimidating long run into digestible parts: two 10-milers, four 5-milers, a 10 and two 5′s, a half marathon then a couple of 5ks or so.
- Review your workout in advance. I look at what’s coming up at the beginning of the week and mentally get my head around doing runs/paces that I may not think I am capable of.
- When you feel like you can’t, try anyway. You may be amazed at what lives inside you. I think I felt this way every. single. time. 8x800m was on tap. I’d tell myself I could quit after 4 intervals if I was dying. But I never did. For the record, this does not apply to injury.
- Join a group. Nothing like a little camaraderie and peer pressure to keep you going.
- Chart your progress. You may not feel like you’re making progress but numbers don’t lie.
- Visualize success. Every day, before, during and after every workout, visualize crossing that finish line. Smiling, upright, triumphant, feeling strong! What are you wearing? Seeing? Hearing? Smelling? See all of it in your mind’s eye. Imagine achieving a huge goal, no matter how far fetched it may seem. The more you do this, the less far fetched it will become in your mind. Where the mind leads, the body goes.
- Reward and celebrate your accomplishments. Remember those Lulu capris with the irresistibly tiny ruffle I was obsessing over? In my closet. Persistence pays off–in running and in shopping! Now I’d better get my behind in gear and go accomplish something.
Wednesday, June 20, 2012
Pregnancy & Exercise: Someone to Contact
Krista Edwards--I am a USAT level one coach and personal trainer, and i know how hard it is to find information on pregnant athletes, so feel free to email me at lifeguardkw@hotmail.com and I will do my best to answer any questions you may have.
recommendations there. as for the core conditioning, there are just a few guidelines to follow
As for the back injury, i would suspect at this point in the pregnancy that it may be partially related to a previous injury, but it may also just be that time when the weight of the baby combined with the structural instability of the sacroilliac joint starts to rear its ugly head. there are several exercises such as the quadruped, a standing swimmer, and the low back extension machine that will help that. perhaps the one exercise that has helped me personally the most is ab holds where you draw your lower abdominals in, hold for ten seconds (remembering to breath) and release. I try to do twenty of those at least every other day. This keeps my Transverse Abs strong, which is the muscle group responsible for holding the belly up and still. just some food for thought. y address should be correct now if you have any other questions 
recommendations there. as for the core conditioning, there are just a few guidelines to follow
- due to all of the relaxin that is being released in your body, your joints are pretty loose and therefore less stable. Because of this it is wise to limit your range of motion on some exercises, such as squats and leg extensions, as it is to much pressure on an unstable knee and hip joint.
- because of the instability, DO work the smaller core muscles of the hips by doing things such as single leg squats and single leg deadlifts. another easy way to incorporate this is to stand on one foot or in tree pose while doing upper body exercises such as lateral raises, curls, etc.
- Try to keep your weight load to thirty pounds or less. again, this is due to the instability of the joints. won't hurt the baby if you lift more, but there is a big risk to your structural integrity.
- Don't do exercises lying on your back after the first trimester. instead do them at a slight incline or tip your hips slightly to one side or the other, as the uterus compresses blood flow from the aorta
- DON'T do lunges, step ups etc. these exercises place to much opposing force on opposite sides of the pelvic girdle which is very lose. this may cause the symphisis pubis or the cartilage disc between the pubic bone to slip.
- as for planks, there is a lot of conflicting information about the safety of isometric holds, as they have been shown to spike blood pressure. i tend to steer clear of those with my clients, at least until they can prove more conclusively as to their safety.
- avoid overhead movements after the seventh month. same as above, haven't conclusively been found acceptable.
The Do's and Don'ts of Prenatal Nutrition
FitPregnancy from Active.com
Scientific research increasingly shows that a prenatal diet rich in nutrient-dense foods is key in preventing heart disease, diabetes, obesity and many types of cancer. Here’s expert advice on what to eat—and what to avoid—for a healthy pregnancy and a healthy child:
DO choose foods that perform double duty.
“Nutrient-dense foods, such as yogurt, peanut butter, chicken, beef, eggs and dairy products, are higher in protein, calcium and iron, all nutrients your baby needs to grow and develop,” says Rose Ann Hudson, R.D., L.D., co-author of 2003’s Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family.
Some other examples of nutrient-dense foods: Lean pork, like beef, contains protein, along with B vitamins, iron and zinc. Orange juice offers folate (a B vitamin that helps prevent neural tube defects) plus vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
DON’T eat empty calories.
Sweet treats are OK during pregnancy, but in moderation, Hudson says. “One of the ways we enjoy life is to eat foods that aren’t high in nutrition, like desserts. But limit them to one portion a day (read labels); you won’t feel deprived and you also won’t be as tempted to overeat.”
DO remember that you’re not really eating for two.
“Eat until you are not hungry rather than until you are full,” advises OB-GYN Karen Nordahl, M.D., a clinical assistant professor at the University of British Columbia in Vancouver. “Excess weight gain is associated with longer labor, pregnancy-induced hypertension and gestational diabetes,” Nordahl adds. Indeed, many women don’t realize they need only 300 extra calories a day—and only in the second and third trimesters.
DON’T forget your vitamins.
A daily prenatal vitamin and mineral supplement acts as a safeguard. “In a perfect world, you’d get all your nutrients from foods,” says Suki Hertz, M.S., R.D., a nutritionist and chef in New York. “But since our lives are often a little less than perfect, you should take a supplemental prenatal vitamin that contains 100 to 200 percent of the recommended dietary intakes for vitamins and minerals.”
DO strive for variety.
Along with taking your prenatal supplement, the best way to make sure that you’ll get all the proper nutrients is to eat the following daily (see page 2 for serving size information):
Drink at least eight glasses of water daily to help prevent dehydration. This can also can help prevent constipation, as can eating high-fiber foods such as whole-wheat and whole-grain breads and pastas, and lots of fruits and vegetables. Fiber also helps you feel full, so you may be less likely to overeat. Aim for at least 25 to 35 grams of fiber every day (3⁄4 cup of bran cereal, for example, contains an average of 5 grams of fiber).
DO avoid risky foods.
Unpasteurized soft cheeses such as Brie, Camembert, feta, blue-veined and Mexican-style cheeses, can harbor listeria, a bacterium that causes listeriosis, a serious infection that can lead to miscarriage, premature delivery or stillbirth. Deli meats also may pose a risk, so buy prepackaged cold cuts rather than those from the deli counter, or heat deli-counter meats thoroughly before eating them. “To minimize the risk of listeriosis, cook all leftovers and deli foods to at least 140˚ F,” Hertz says. For the same reason, never eat raw or undercooked meat, seafood (that includes sushi!) or eggs.
DON’T eat high-mercury fish.
These include shark, king mackerel, tilefish and swordfish. Federal guidelines recommend limiting low-mercury fish to 12 ounces a week. Safe choices include canned light tuna (limit albacore tuna, which is higher in mercury, to 6 ounces a week, maximum), catfish, pollock, salmon and shellfish. For more on seafood consumption during pregnancy, including the best sources of brain-boosting omega-3 fatty acids, go to fitpregnancy.com/mercuryrising.
Dairy: 1 cup milk, soy milk or yogurt; 1 1⁄2 ounces natural cheese; or 2 ounces processed cheese
Scientific research increasingly shows that a prenatal diet rich in nutrient-dense foods is key in preventing heart disease, diabetes, obesity and many types of cancer. Here’s expert advice on what to eat—and what to avoid—for a healthy pregnancy and a healthy child:
DO choose foods that perform double duty.
“Nutrient-dense foods, such as yogurt, peanut butter, chicken, beef, eggs and dairy products, are higher in protein, calcium and iron, all nutrients your baby needs to grow and develop,” says Rose Ann Hudson, R.D., L.D., co-author of 2003’s Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family.
Some other examples of nutrient-dense foods: Lean pork, like beef, contains protein, along with B vitamins, iron and zinc. Orange juice offers folate (a B vitamin that helps prevent neural tube defects) plus vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
DON’T eat empty calories.
Sweet treats are OK during pregnancy, but in moderation, Hudson says. “One of the ways we enjoy life is to eat foods that aren’t high in nutrition, like desserts. But limit them to one portion a day (read labels); you won’t feel deprived and you also won’t be as tempted to overeat.”
DO remember that you’re not really eating for two.
“Eat until you are not hungry rather than until you are full,” advises OB-GYN Karen Nordahl, M.D., a clinical assistant professor at the University of British Columbia in Vancouver. “Excess weight gain is associated with longer labor, pregnancy-induced hypertension and gestational diabetes,” Nordahl adds. Indeed, many women don’t realize they need only 300 extra calories a day—and only in the second and third trimesters.
DON’T forget your vitamins.
A daily prenatal vitamin and mineral supplement acts as a safeguard. “In a perfect world, you’d get all your nutrients from foods,” says Suki Hertz, M.S., R.D., a nutritionist and chef in New York. “But since our lives are often a little less than perfect, you should take a supplemental prenatal vitamin that contains 100 to 200 percent of the recommended dietary intakes for vitamins and minerals.”
DO strive for variety.
Along with taking your prenatal supplement, the best way to make sure that you’ll get all the proper nutrients is to eat the following daily (see page 2 for serving size information):
- 9 servings from the whole-grains group--bread, cereal, rice and pasta
- 2–3 servings of protein-rich foods from the meat, poultry, fish, beans, eggs and nuts group
- 4 servings of vegetables
- 3 servings from the fruit group
- 3 servings from the milk, yogurt and cheese group.
Drink at least eight glasses of water daily to help prevent dehydration. This can also can help prevent constipation, as can eating high-fiber foods such as whole-wheat and whole-grain breads and pastas, and lots of fruits and vegetables. Fiber also helps you feel full, so you may be less likely to overeat. Aim for at least 25 to 35 grams of fiber every day (3⁄4 cup of bran cereal, for example, contains an average of 5 grams of fiber).
DO avoid risky foods.
Unpasteurized soft cheeses such as Brie, Camembert, feta, blue-veined and Mexican-style cheeses, can harbor listeria, a bacterium that causes listeriosis, a serious infection that can lead to miscarriage, premature delivery or stillbirth. Deli meats also may pose a risk, so buy prepackaged cold cuts rather than those from the deli counter, or heat deli-counter meats thoroughly before eating them. “To minimize the risk of listeriosis, cook all leftovers and deli foods to at least 140˚ F,” Hertz says. For the same reason, never eat raw or undercooked meat, seafood (that includes sushi!) or eggs.
DON’T eat high-mercury fish.
These include shark, king mackerel, tilefish and swordfish. Federal guidelines recommend limiting low-mercury fish to 12 ounces a week. Safe choices include canned light tuna (limit albacore tuna, which is higher in mercury, to 6 ounces a week, maximum), catfish, pollock, salmon and shellfish. For more on seafood consumption during pregnancy, including the best sources of brain-boosting omega-3 fatty acids, go to fitpregnancy.com/mercuryrising.
How Much is a Serving?
Dairy: 1 cup milk, soy milk or yogurt; 1 1⁄2 ounces natural cheese; or 2 ounces processed cheese
Protein: 2-3 ounces cooked lean meat, poultry or fish; 1⁄2 cup tofu; 2 eggs; or 2 tablespoons peanut butter
Fruits: 1 medium-size piece (such as an apple or banana); 1⁄2 cup chopped fruit; 1⁄2 cup cooked fruit (such as applesauce); or 3⁄4 cup fruit juice
Vegetables: 1 cup raw leafy vegetables; 1⁄2 cup raw or cooked vegetables; or 3⁄4 cup vegetable juice
Whole Grains: 1 slice bread; 1⁄2 cup cooked cereal (such as oatmeal); or 1⁄2 cup pasta or brown rice
My Goal: Pregnancy & Sports Participation
Pregnancy and Sports Participation
Recently, there has been much controversy about the role of pregnant women in sports. Experts in the fields of medicine, law, insurance and ethics presented current research, statistics and information relating to this topic at the National Forum on Pregnancy and Sport conducted in Sydney, Australia, in 2001. The following is a brief summary of the key points made by the medical presenters (SMA 2001):- Medical evidence suggests that healthy pregnant women (with normal pregnancies) can participate in sports without affecting the course or outcome of the pregnancy. (The panel did make some provisos in terms of type, intensity, duration and frequency of exercise.)
- Pregnant athletes should avoid maximal-intensity exercise, have a thorough cool-down period of gentle exercise, avoid excessive stretching and jerky ballistic movements, ensure adequate fluid intake, and pay attention to core body temperature.
- The fetus is extremely well protected from blows to the abdomen during the first trimester (first three months) of pregnancy.
- The risk of abdominal injuries during sports (for both men and women) is extremely low. Current research indicates that fewer than two percent of all injuries, including those that occur during contact sports, involve the abdomen or chest area.
- The pregnant woman, herself, is best placed to know (generally from discomfort and lack of coordination) when to stop participating.
- Pregnant women should seek advice from medical professionals and, if appropriate, seek a second opinion.
- No medical evidence has linked adverse outcomes for the fetus (including miscarriage) to sporting injuries. Statistics and research on adverse outcomes following severe or catastrophic trauma to pregnant women relate almost exclusively to road trauma and domestic violence.
A Safe Delivery
It's true that pregnancy can detract from an athlete's ability to attain peak performance levels in elite competition. But that doesn't mean pregnant athletes need to lower their activity to negligible levels. As long as they listen to their bodies, it should be safe for them to exercise at pre-pregnancy training levels throughout their pregnancies.As for returning to training after delivery, this is up to each individual and her physician. The conservative approach is to refrain from vigorous exercise for at least six weeks--longer for those with special needs--but many athletes start training earlier than that, provided they have medical clearance to do so.
Although experts have not established an upper level of safe activity for pregnant athletes, the benefits of continuing to be active during pregnancy appear to outweigh any potential risks. Unfortunately, no exact limits for frequency, duration and intensity are available. It is ultimately up to each woman--with the help and advice of her physician and fitness professionals-- to decide the fitness path to take during pregnancy.
Finally, no matter how fit a client is, she should not be exercising if she has any of the following contraindications:
- Pregnancy-induced hypertension
- Preterm rupture of placenta membranes
- Preterm labor during the current pregnancy or previous pregnancies
- Incompetent cervix
- Persistent bleeding during the second or third trimester
- Intrauterine growth retardation
Warning Signs
If a pregnant client exhibits any of the following signs, she should immediately discontinue exercising and receive medical attention:- Pain
- Dizziness
- Shortness of breath
- Faintness
- Vaginal bleeding
- Difficulty walking
- Contractions
- Unusual absence of fetal movements (but note that the baby is often most quiet when the mother is exercising)
Ian's First Swimming Lesson
Thursday, June 14, 2012
A Different Perspective in a Different Area
Here in Troy, my perspective on motherhood and my ambition and God's plan seem changed. Maybe it is because it is mostly just us together as we get to know other people or Ian is at an age where his discovery is so fun I can't but help to want to be around him all the time.
Time is precious, priorities are different - ambitions are very different. A goal was there in Jasper and once it was not attained (licensure)...perspective changed and having to face God's plan versus my own made me do an about-face.
I'm working in a great environment with a great team of coworkers who get it and are there, not just one more person but 10-13 other people. My boss is an advocate for us fully and I feel so blessed. I belong and somehow amongst all these strangers I know I'm home. I'm not sure about God's timing or season for this employment but I do feel blessed and know that for right now I am to be here.
Mark's opportunity as a leader and a servant is something that I've been waiting to see and wondering how God would use him. It is quite cool. It's like going from one roller coaster in Jasper...to a different one in Troy. It's picture is different...numbers aren't up front as much but spiritual-fervor amongst the small # seems here and present. This roller coaster requires more sacrifice of us as servants. It's different, not better but different. I wish I could know what is future, I wish I could know length of this season and I wish I could know whether I will endure postpartum depression again after this next precious little one.
We just don't know....
Time is precious, priorities are different - ambitions are very different. A goal was there in Jasper and once it was not attained (licensure)...perspective changed and having to face God's plan versus my own made me do an about-face.
I'm working in a great environment with a great team of coworkers who get it and are there, not just one more person but 10-13 other people. My boss is an advocate for us fully and I feel so blessed. I belong and somehow amongst all these strangers I know I'm home. I'm not sure about God's timing or season for this employment but I do feel blessed and know that for right now I am to be here.
Mark's opportunity as a leader and a servant is something that I've been waiting to see and wondering how God would use him. It is quite cool. It's like going from one roller coaster in Jasper...to a different one in Troy. It's picture is different...numbers aren't up front as much but spiritual-fervor amongst the small # seems here and present. This roller coaster requires more sacrifice of us as servants. It's different, not better but different. I wish I could know what is future, I wish I could know length of this season and I wish I could know whether I will endure postpartum depression again after this next precious little one.
We just don't know....
Monday, June 4, 2012
little boyhood & motherhood
an excerpt from marta writes:: {explains some of my thoughts right now}
i decide three is a pretty perfect age. everything is exciting; he's big enough to do so many big boy things, tossing his two year old fears to the wayside. and still he is small enough to curl up for a nap, beg for more stories and sing songs. though old enough to have long conversations, run an afternoon of errands with me, get dressed unassisted, play by himself for long periods of time and do small favors for me. he strives to be good and do what is right. he talks about loving Jesus and trying to be like Him. no wonder we're commanded to be like little children; their hearts are of pure gold. in so many ways it's the best of both worlds. there is still some baby in his face and yet big boy feet filling out his shoes.
it's true–i know–i am pulling at our moments and greedily pocketing them. every day there is something worthy of writing down and i try to nip it into memory. but then, swiftly it is taken by another toddler sweet-ism and the second makes me forget the first. these moments are like clean clothes pinned to a line in the breezy backyard. such a breathtaking scene, even in its ordinary-ness. though we are too busy playing beneath the waving material that i can rarely breathe in the pure beauty of it. and before i know it, suddenly a strong wind comes and we create a new game of picking the loose clothing up. a new and happy memory is already in the works.
i am trying so hard to remember every single thing about us right now. i fear having a new baby will rock me so much that my memories (and mind!) will fade. of course i know in my heart that the baby will multiply our happiness and joy and love, but right now i imagine the baby's entrance will take over my mind; not unlike the rowdy pre-teens taking over the twisty slides at the park. i do not know what to expect, therefore i am soaking up our errands, our handholding, our duets.... like a starving sponge. it's a bit silly, i know. but i can't seem to help it. i am secretly (or not-so-secretly) taking it all in. it's ironic how i am simultaneously preparing benji to be the big brother, teaching him new skills i know he'll need when the baby comes, and still babying him in the quiet moments. scooping him up for longer hugs. giving in to a pile of mini marshmallows for dessert. letting him climb into the covers every morning to cuddle. oh how good it is to be a mom. i am realizing the rewards of a long hard day's work are right within my reach. i look down as we all cross the street together and feel his little hand hold tight and familiar to mine and dan's in the other; i have everything i could ever want. and growing inside me is yet another miracle, waiting to be discovered. i have so much to be thankful for.
i decide three is a pretty perfect age. everything is exciting; he's big enough to do so many big boy things, tossing his two year old fears to the wayside. and still he is small enough to curl up for a nap, beg for more stories and sing songs. though old enough to have long conversations, run an afternoon of errands with me, get dressed unassisted, play by himself for long periods of time and do small favors for me. he strives to be good and do what is right. he talks about loving Jesus and trying to be like Him. no wonder we're commanded to be like little children; their hearts are of pure gold. in so many ways it's the best of both worlds. there is still some baby in his face and yet big boy feet filling out his shoes.
it's true–i know–i am pulling at our moments and greedily pocketing them. every day there is something worthy of writing down and i try to nip it into memory. but then, swiftly it is taken by another toddler sweet-ism and the second makes me forget the first. these moments are like clean clothes pinned to a line in the breezy backyard. such a breathtaking scene, even in its ordinary-ness. though we are too busy playing beneath the waving material that i can rarely breathe in the pure beauty of it. and before i know it, suddenly a strong wind comes and we create a new game of picking the loose clothing up. a new and happy memory is already in the works.
i am trying so hard to remember every single thing about us right now. i fear having a new baby will rock me so much that my memories (and mind!) will fade. of course i know in my heart that the baby will multiply our happiness and joy and love, but right now i imagine the baby's entrance will take over my mind; not unlike the rowdy pre-teens taking over the twisty slides at the park. i do not know what to expect, therefore i am soaking up our errands, our handholding, our duets.... like a starving sponge. it's a bit silly, i know. but i can't seem to help it. i am secretly (or not-so-secretly) taking it all in. it's ironic how i am simultaneously preparing benji to be the big brother, teaching him new skills i know he'll need when the baby comes, and still babying him in the quiet moments. scooping him up for longer hugs. giving in to a pile of mini marshmallows for dessert. letting him climb into the covers every morning to cuddle. oh how good it is to be a mom. i am realizing the rewards of a long hard day's work are right within my reach. i look down as we all cross the street together and feel his little hand hold tight and familiar to mine and dan's in the other; i have everything i could ever want. and growing inside me is yet another miracle, waiting to be discovered. i have so much to be thankful for.
Saturday, June 2, 2012
Organization
It is a subject I love and yet my natural tendency wages war against it. I categorize but seem to create piles that lead to other piles. The 15 minute break seems to work best for me but it's remembering to do it that gets me.
Here are some ideas from Simplify101.com's blog. Thinking of my own situation of moving and then knowing that we will be (Lordwilling) moving again. Thinking of my mom's situation with retiring and reorganizing her home after leaving her classroom for 17 years.
Declutter. One of the simplest, fastest and least expensive ways to freshen up any space (and boost your feelings about it) is to clear out some clutter. Let go of tools and supplies you no longer love and are unlikely to use. Create some breathing room in your file cabinets by clearing out paperwork from completed projects and tasks. Reevaluate the items on your desk, and eliminate anything that isn’t either a daily essential or inspiring to your eye. Getting rid of even 15 minutes worth of clutter will breathe new energy into your space and make you feel happier when you’re there.
Use creative storage solutions. Freshen up your work space with some creative storage solutions. Stock up on brightly colored flower pots or metal buckets and use them to corral basic office supplies such as pens, pencils and scissors. Use a ceramic egg crate or votive holders for small office essentials such as paper clips, rubber bands and extra staples. Repurpose favorite ceramic bowls for Post-it notes, small notepads and index cards.
How to Create a Command Center Folder
Organize your Creative Space Online Workshop
Just thought I'd share....love it.
Here are some ideas from Simplify101.com's blog. Thinking of my own situation of moving and then knowing that we will be (Lordwilling) moving again. Thinking of my mom's situation with retiring and reorganizing her home after leaving her classroom for 17 years.
Declutter. One of the simplest, fastest and least expensive ways to freshen up any space (and boost your feelings about it) is to clear out some clutter. Let go of tools and supplies you no longer love and are unlikely to use. Create some breathing room in your file cabinets by clearing out paperwork from completed projects and tasks. Reevaluate the items on your desk, and eliminate anything that isn’t either a daily essential or inspiring to your eye. Getting rid of even 15 minutes worth of clutter will breathe new energy into your space and make you feel happier when you’re there.
Use creative storage solutions. Freshen up your work space with some creative storage solutions. Stock up on brightly colored flower pots or metal buckets and use them to corral basic office supplies such as pens, pencils and scissors. Use a ceramic egg crate or votive holders for small office essentials such as paper clips, rubber bands and extra staples. Repurpose favorite ceramic bowls for Post-it notes, small notepads and index cards.
How to Create a Command Center Folder
Organize your Creative Space Online Workshop
Just thought I'd share....love it.
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