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Just because February is upon us doesn’t mean you need to abandon your New Year’s Resolutions. If you’re like many Americans and resolved to lose weight, as well as make more time for yourself, you aren’t alone. The harsh reality is that approximately 75% of Americans recently surveyed do not follow through with their resolutions.
If you vowed to eat healthier in 2009, there’s no reason why you should have to sacrifice me time by slaving away in front of the stove. If cooking isn’t your hobby, instead of logging hours in the kitchen, spend time exercising or warm up with a brisk walk with family members or friends.
“Most of us have enormous roadblocks that we need to manage [in order to commit to a weight loss plan],” said family lifestyle coach Amy Hendel, R-PA, who authored Fat Families, Thin Families. She suggests planning and preparing meals ahead of time to eat a balanced diet.
“A lot of us have budget constraints, emotional relationships with food and daunting schedules to manage. The best way to deal with those realities is to make health, rather than weight loss, our target and slowly change our eating habits.”
Whether you’re cooking for the whole family or for yourself, try these time-saving tricks and tips to cut down on stove-to-table time while you’re watching your waistline:
- Buying bulk and breaking veggies down into mixed amounts in small baggie-sized portions so that you’ll have a great grab-and-go snack at all times
- Every Sunday, cut up a fruit salad and garden salad to start the week. Make these two dishes the only ones that are served family style – plate the rest of your food and don’t go back for seconds.
- Puree veggies to add bulk to your meatloaf, chili and soup recipes. You can also add vegetables to homemade pizzas and omelets to add bulk without additional calories.
- Embrace your crock pot – pile in all of the ingredients for your favorite soup or stew in less than ten minutes. Let it slow cook for eight to ten hours while you’re at work – or a spa day – and you’ll come home to a great meal.
- Brown Bag It: Rather than dashing out on your lunch hour or swinging by the drive-through after picking the kids up from school, prepare a simple sandwich or salad the night before so in the morning, you have a healthy meal ready to take with you. Turkey on whole-wheat bread with a smear of honey mustard or a low-fat tortilla wrap with veggies, reduced-calorie Caesar dressing and grilled chicken are simple options that taste great.
Maris Callahan: Since graduating from Susquehanna University in 2006, Maris has worked in the world of PR. While she began her career in the fashion/beauty industry, she now works in the consumer sector. She maintains a personal blog, In Good Taste, primarily about cooking, food and life. In her “me time” she enjoys running, knitting, yoga and a good latte.
Me Time branded apparel is where fun meets fashion. Our tee, t-shirts and tank tops display fun designs and messages and women often identify with the important me time message. From shopping to sunbathing, wine to dog walking and everything in between, we have your favorite me time activities covered in our tees and t-shirts. Our apparel makes a statement and will draw comments and smiles. How do you enjoy spending your me time? Email the Me Time team and tell us how you enjoy spending your me time! stories[at]metime[dot]com
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Do you exercise to look better? To feel better? To control body weight? To get some me time? Probably. And that’s great! Now, how often do you exercise to prevent heart disease? During American Heart Month in February, make a few changes in your workouts to create a stronger, healthier, heart for life.
Heart disease is often still thought of as a men’s health issue. Although men do tend to develop symptoms earlier than women, did you know the condition is actually more likely to be fatal or disabling in women! Cardiovascular diseases claim the lives of 500,000 women each year. That’s one life each minute lost to heart disease.
Top risk factors for heart disease:
- Smoking
- Diabetes
- High Blood Pressure
- High Cholesterol
- Excess Weight
- A Sedentary Lifestyle
- Stress
So what can you do? Luckily, women can do a lot to protect themselves from heart disease. As you look at the risk factors above, something can be done to reduce most of them – that something is exercise! The latest joint American Heart Association and American College of Sports Medicine guidelines recommend that healthy adults (ages 18-65) get at least 30 minutes of moderate intensity physical activity five days a week (www.americanheart.org).
Cardiovascular (cardio) exercise is the best way to improve heart and lung strength. Cardio exercise can take many forms. The key is finding the one that you enjoy and will continue doing in your me time. Any steady exercise that uses the large muscle groups will work. This month, make it a point to try three different cardio workouts from the ideas that follow and see how healthy your heart feels.
Steady Cardiovascular Exercise: This is the most common type of exercise and can take the form of walking, jogging, biking, swimming, x-country skiing, hiking, rowing, aerobics classes, and more. The cardiovascular system gets more efficient when a certain type of exercise is done over and over again. In order to continue improving, try changing up your workouts. The more variety you get, the more benefit you’ll get. Walk a little faster, alternate swimming and jogging, train for a triathlon, or bike outside instead of indoors.
Interval Training: Adding interval training to your workouts is the best way to improve your cardiovascular ability. Intervals can be timed out or can be “play intervals”. Either type will allow you to push your body out of its comfort zone for a few minutes at a time. For a play interval when jogging down the street, speed up until you reach the next stop sign then slow down until you’re recovered. Repeat this a few times in your workout. For a timed interval on a treadmill or bike, speed up for 1-2 minutes and then recover for 2-3 minutes. Repeat 5 times during a 30-minute jog.
Circuit Strength Training: If cardio workouts aren’t your favorite idea of me time, try circuit training to get similar heart healthy benefits. When you’re strength training choose 8-12 exercises and move quickly from one exercise to the next until you’ve completed one set of everything. Rest for a minute, grab a drink of water, and begin round two. Circuit training allows you to improve both strength and cardiovascular ability in the same workout and leaves you more time for the rest of your busy day!
Stress Reducing Exercises: Stress is one of the top risk factors for heart disease. When trying to balance work, family, friends, and me time most women find themselves under more than a healthy level of stress. Any type of physical activity can help to reduce stress levels, however, if you want to make this a priority try yoga, meditation, or walking outside each day and you’ll feel your shoulders relax before you know it.
Remember that most risk factors of heart disease are preventable. So grab your sneakers, get your heart pumping, and add years to your life!
For more information:
About Laurie Parlin, M.Ed., CSCS, CHES
Laurie is an exercise physiologist and health educator with a passion for being physically active and encouraging others to do the same. She is nationally certified as a Health Education Specialist, Personal Fitness Trainer, Strength and Conditioning Specialist, and Yoga instructor. She holds a Masters Degree in Health Education and a Bachelors Degree in Exercise Science. As an expert in health education and fitness, Laurie has spent time managing both corporate and college wellness programs, teaching middle school health education, coaching youth sport, and training individuals to reach their health and fitness goals. Laurie was a competitive gymnast for 15 years who currently spends her free time skiing, traveling, running half marathons, and learning to surf. Laurie believes that investing in your health is one of the best investments you can make. Whether you put in time, energy, or money, you are guaranteed to get positive results. www.healthyinvestments-inc.com, www.momsinmotions.com
Me Time branded apparel is where fun meets fashion. Our tee, t-shirts and tank tops display fun designs and messages and women often identify with the important me time message. From shopping to sunbathing, wine to dog walking and everything in between, we have your favorite me time activities covered in our tees and t-shirts. Our apparel makes a statement and will draw comments and smiles.
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Dear Aly,
Are there any easy ways to adapt my summer clothes for fall and winter wear? In this economy, I can’t justify updating my wardrobe!
Signed,
Strapped for cash
Dear Strapped,
Updating your wardrobe is easier than you may think!
For my own wardrobe updates, I love to be able to reuse my favorite tunics and jumpers as the weather gets colder. This is so easy to do! A hot pair of opaque tights and a long-sleeve tee makes a summer dress a winter jumper. And a cardigan over the ensemble has you ready for winter.
The sky is the limit…I’ve adapted everything from overalls to babydoll dresses.
This outfit works fabulously with your fave boots – and can be both appropriate for office attire and evening fun!
Do you have a fashion or beauty dilemma? Don’t Be Shy… Submit Your Question to Aly >
A few weeks ago, I was driving home from a workout at the gym…by myself…which is rare. I was enjoying a strawberries and creme Frappuccino and listening to 70s music on satellite radio; Boston, Sweet, LedZeppelin, Aerosmith, Rufus and many more. It was a great ride.
So I started thinking about how I spend “me-time”. My workouts are definitely my vice. My son goes to FitSpot for kids and I use the indoor track or express cardio room. An occasional bubble bath, reading before bed and nights out with friends are all activities I enjoy in my “me-time”.
Several women replied…”me-time”, what’s that? As hard as it is to take time for ourselves, we have to find it or we explode on our kids and on our significant others. Not good!
Following are 16 responses from other mom entrepreneurs on how they spend their “me-time”.
“Me time is spent reading for pleasure! It is my favorite escape!”
–Stacey Kannenberg, Cedar Valley Publishing, www.cedarvalleypublishing.com/
“I enjoy a really good coffee as often as I can. I often meet for coffee (it’s all about the coffee) with two friends who I’ve met through my daughter. We meet and just chat and chat. I also indulge whenever I can in a good book. I love to read and escape with either a serious read or lighthearted “chick lit”. In addition, I love to download whatever I want on my iPod – love my iPod. My funny girly tunes just can completely change my mood.”
“My favorite “me time” is when I grab my camera and head outdoors to take photos of the surrounding landscape. Just being able to step back from life for a few moments and really appreciate the beauty all around is very soothing to me. I also like to indulge myself with a good romance novel that has a humorous twist to it and listen to 80’s music.”
–Julie Northrop, FreeBirthdayTreats.com, www.freebirthdaytreats.com
“Me time for me (during the winter months) is getting on my snowmobile and riding! I live just off the trails and love to jump on and go! I actually don’t even mind taking the kids, but I ride differently without them. It’s more of a leisurely ride when the kids are with us. But when they’re not, it’s more of a workout and challenging!”
–Michelle Pratt-Lienhart, Just Be Products LLC, www.jb-justbe.com/
“Every Sunday night, after I put my daughter to bed, I meet up with a girl friend to work-out. Sometimes we head over to the fitness center; sometimes we go for a jog. It’s a great way to start the week. I also spend about 20 minutes before bed reading a magazine or book.”
–Lori Bittenbender, Lori Bittenbender Public Relations, www.lbpublicrelations.com/
“I participate in a weekly class on Monday nights on the work of Byron Katie called Loving What Is. It is a chance to be around other adults, kick my brain into high gear and think deeply about a myriad of subjects. I am also starting to get back into two to three weekly jaunts to the gym.”
–Kelli Suchy NatureScape Photo, www.naturescapephoto.com
“After the birth of my second child, the most significant time I have for myself happens when I am reading. Breastfeeding lends itself to reading. You have one story that you can pick up and have that intellectual stimulation or escape that mothers need when most free time is spent with little ones. Watching a movie, TV, etc. is too frustrating because your private time is so fragmented with little ones.”
–Kate Dodson Strain, Belzer PC, www.belzerlaw.com/
“Me time for me is either spent having a pedicure with friends or grabbing a latte at Barnes & Nobel and sitting down to read a magazine for a few minutes of quiet time.”
–Jodi Van Lom, Playgroups USA, www.playgroupsusa.com/
“I love to be outside and enjoy the day (when it’s sunny and perfect weather, that is!) I love a good brisk walk while listening to my iPod. U2 always puts me in a GREAT mood…”
–Jessica Lewis, ToLiveBeautiful.com, www.tolivebeautiful.com/
“When I get some time to myself, I usually always try to fit a work out in. Even if it is 20 minutes at the gym, with no interruptions, it is great! The other favorite thing I do on my ‘me time’ is watch a favorite show that I have tivo’ed. At night when the house is quiet, if I have finished pending work items, I pour a glass a wine and catch up with Oprah, Dancing with the Stars, or Lost.”
–Jennifer Manriquez, The Bilingual Fun Co. LLC, www.bilingualfun.com/
“I find that if I really want true ‘me time’, I can’t be at home. If I’m home I’m in ‘mommy-mode’, and there will be no me time. So as often as I’m able, I take my 3rd baby (aka macbook) and head to Starbucks. I do my work, but it’s in a relaxed environment with no distractions (and a nice caramel macchiato). Does it count if I am working? The other thing I do is…shop! After the kids are in bed I sometimes head out to window shop. Often when I’ve been out on the town with the kids, I’ll see something I want to inspect closer, but of course can’t, because my son is generally screaming or whining. So, at night I can head back to the mall or the store and look at stuff in peace.”
–Holly Klaassen, Her SEO, www.HerSEO.com
“Me time for me consists of a hot bubble bath, and I go all out…candles, some relaxing music and a good magazine or novel (although it is hard to keep from opening those pesky business related books!) After a nice long soak, there is nothing like a snugly robe and soft slipper socks. If I’m fortunate (or completely exhausted) I can hit the hay a little early since I am usually relaxed and ready to drift off to dreamland. Doesn’t cost much, and it rejuvenates my tired soul!”
–Traci Gieser, Little Hands Learning Company, www.lhlearning.com
“For me time, I read. I love a good novel. Being that I am on the road a lot, I look for opportunities to read. I will go to a local park, sit under a tree and read for 20 minutes or so. It really clears my head.”
–Dara Blaker, Helpful Hallie’s, www.mightymiraclemist.com/
“I find it necessary to schedule my “me time” and encourage my clients to do the same. Some things I do include, manicure, massage, hang Out at Booksamillion with a decaf caramel macchiato with soy milk, shop just for me, candlelit bath, curl up with a good book, and silent moments – just me and God!
–Cathy Silva, Innerwiz Coach, www.innerwiz.com/
“I try to take advantage of even the small, unplanned moments. When I happen to be in the car without kids, running them to their various activities, I turn off the radio and just relish the quiet. I let my mind relax and think about the things that make life worthwhile, not the busyness and noise. I also find time on occasion to fill my garden tub/Jacuzzi with bubbles, light candles all around the room and let the tension melt away in sweet serenity. Mostly, I try to stop for “me-moments” throughout the day. I take a deep breath and take in the moment because it seems everyone is in such a hurry. I don’t want to miss out on the preciousness of life around me.”
–Becky Sandefur, The Coupon Detective, www.TheCouponDetective.com
“We have a set “siesta” time each day, the kids don’t have to nap, but it’s chill/alone time for all of us for at least an hour every day. I’ll take this time to catch up on emails/connections with friends, to watch the news, etc. A lot of time, I’ll do some of the writing or designing aspects of the job because I truly enjoy this. I also get up and out and walk the dogs every morning before the hustle and bustle of the day. Meditating is another big one for me. The bookstore is another way I enjoy alone time – skimming magazines, looking at which cool notebook I want next, what new novels are out.”
How do you spend your “me-time”? We want to hear from you!
Traci Bisson is the owner of Bisson Barcelona, LLC (http://www.bissonbarcelona.com), an image management, high visibility public relations and social marketing services firm that works with authors and entrepreneurs. Traci is also the savvy businesswoman behind the The Mom Entrepreneur (http://www.themomentrepreneur.com), which offers tips, advice and resources for balancing motherhood and running a company.
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