Trouble falling asleep? Your before-bed habits may be contributing to your insomnia. Here are four sneaky sleep saboteurs that you should avoid around bedtime if you want a good night’s rest.
via Healthy & Happy – Health.com http://ift.tt/1VLJfFN
Forget the sugar-bombs you get off the ice-cream truck. Try one of these frosty, healthier treats to cool off and feel great.
via Food & Recipes – Health.com http://ift.tt/1RVpHPR
Get ready to break out those short-shorts! These plyometric moves from Nora Tobin are sure to slim down your legs and butt. Watch this video to learn how to do this high-powered, lower body workout.
via Diet & Fitness – Health.com http://ift.tt/1MlzoCg
Now that I’m on the other side of my cesarean section, I see why the doctors who advised me through my exciting pregnancy were so reassuring about planning this surgery. It was fun (well, almost).
We arrived before 6 o’clock in the morning—planned C-sections are done early in the day, partially for the comfort of the mother, who isn’t allowed to eat or drink after midnight the night before.
I was so excited to be done with my pregnancy and eager to meet my baby that I drove myself to the hospital, with my husband in the passenger seat.
This time I wasn’t scared. The thought of having my abdomen opened up and my unborn baby lifted from me didn’t frighten me at all. I felt her kicking that morning, and I knew this fetus, who was misdiagnosed as a miscarriage at six weeks, whom we might have lost when I leaked fluid at 18 weeks, who successfully sailed through my orthopedic surgeries, and who dutifully fattened us both up throughout my third trimester, was finally ready to look me in the eyes.
Without the groaning and tears that characterized the last time I gave birth at this hospital (an emergency C-section after a womb infection endangered my daughter’s life, as well as mine), I checked in clearheaded, but hungry.
The check-in process went along with only one hitch: Unfortunately, the nurse who started my IV wasn’t familiar with the tenolysis procedure I’d undergone earlier this year. She attempted to insert the needle directly over the healing tendons in my wrist, and it took me several minutes to stop crying from the excruciating pain.
After a few more tries, we finally had an IV drip ready to go in my left hand, and I strolled directly into the operating room. I could hear my OB having a pre-surgical powwow with the medical team. “We are gathered here this morning,” he said, sounding ministerial, “to perform a cesarean section on Erica Kain, a 37-year-old woman and mother of two.” He continued to calmly dole out instructions to the team while I filled out paperwork.
Rolling the IV drip behind us, the nurse escorted me into the operating room, where a bright light shone directly in the center of the operating table. Babbling excitedly, I hoisted myself up onto the table, and lay down with my large belly under the crosshairs.
The anesthesiologist asked me to lie on my side so he could administer my spinal block. “Arch your back like a cat,” he instructed, and I squeezed my OB’s hand while the anesthesiologist injected a painful numbing solution around the site. I didn’t feel the longer needle he inserted with the spinal block medication itself.
That spinal block medication felt wonderful! Compared to my emergency C-section’s “cranked up” epidural, which made me shake and chatter so hard that a filling cracked right out of my teeth, it was a numbing fantasy come true.
My right thigh started to feel warm, just like I was rolling into a hot tub. Then I started to feel that warmth through my left side as well. By the time I was rolled onto my back again, I had only the vaguest sensations in my abdomen and legs.
Members of the surgical team introduced themselves to me as they assembled a curtain across my chest, so I could be spared the gorier aspects of the procedure. Having been outfitted in scrubs and a mask, my husband assumed the position next to my head, only peeking over the curtain occasionally.
The nurses shaved me and painted adhesive on either side of my lower belly to help position the spreader that would hold my incision open. A second doctor assisted my OB, whose eyes I could see over his mask, until he changed his focus to my belly and said, “OK, it’s 8:30. We’ve begun.”
A nurse repeated “8:30 start” and I realized that things were underway; my doctor was reopening the incision that had brought my second daughter into the world. My body was surrendered to the surgical process as a Frank Sinatra album played softly in the background.
Stay tuned for my next entry, Part 2: Another voice enters the room.
via Healthy & Happy – Health.com http://ift.tt/1Mkr8CH
Same place, different mind-set—thats the challenge of a staycation. How do you exist within the same four walls, with the same distractions—messy basement, couch and remote, computer, junk food, phone—yet create a relaxing, healthy, away-from-it-all experience? According to a 2009 AP-Gfk poll, one-third of Americans have already canceled a trip due to financial concerns, and more than half have no plans to hit the road this year. For the recession-squeezed, or the downright too-exhausted-to-travel, we tapped the experts for advice on how a typical family of four can have an invigorating (and inexpensive) vacation without leaving home.
Plan to check out—at least mentally
The best way to feel like youre getting away in your own home? Create a vacation plan—and stick with it. “Think about what your intention is for the time off, write it down, then put it up on the fridge,” says Meredith Haberfeld, a New York–based life and career coach. If your goal is to feel connected to your family, set aside specific time for family-only activities, dinners, and outings. Research shows that family rituals (like vacations) boost parents and kids mental and physical health. But just because youre not getting away doesnt mean you cant focus on together time—it just takes a bit more effort.
If youre winging it, youre setting your staycation up for failure. “You need to have some clear goals and set up a schedule,” says Ken Robbins, MD, a clinical professor of psychiatry at the University of Wisconsin–Madison. “Most people do a poor job because they dont plan and then they answer the phone, they do an errand, people stop over, and before they know it, the week is over and theyve done what they usually do.”
Rediscover your hometown
For a true mental getaway, explore your surroundings with a visitors eye—it will keep you away from the pull of the daily grind. One great resource is discoveramerica.com. Simply plug in your location and youll find a list of nearby offerings for museums, galleries, libraries, parks, and unique businesses (think candymakers, tea producers, breweries, bakeries). City magazines or weekend newspaper sections are another great resource for in-town events such as outdoor concerts, movies in the park, and theater performances. Or head to the closest college town to take advantage of some free campus offerings, like dance performances, lectures, and more.
Create your own swanky destination
Cant afford to get to Canyon Ranch? You can create nearly the same healthy experience at home. “If youve always wanted to take a yoga, water aerobics, or spinning class, schedule a day where everyone does a few things at the local rec center,” says Melissa Thornton, a marriage and family therapist in Trumbull, Conn. Many gyms and yoga studios offer a free introductory trial or a discount for your first class, or log on to gymticket.com to score free passes to gyms in your area.
Try a little in-house pampering and healthy dining for the ultimate spa experience. Light candles, put body oils and rose petals in a bath, and play some soothing music. Try at-home facials and pedicures for a relaxing mother-daughter group activity. And when your tummies start to rumble, gather your family and head to the kitchen. You can try hundreds of Canyon Ranchs healthy recipes—like Chicken Panzella Salad or Artichoke and Tomato Flatbread—just by signing up (for free!) at the resorts website.
Get moving
A healthy staycation should include one active element every day, but that doesnt mean you should schlep your family to the gym. “Combine getting outside and exercising with something else to create an adventure,” says Mike Munro, a fitness consultant in New York City. He suggests taking a train ride to a new hiking trail, or combining a hike with a midday picnic. You can also turn something as simple as a bike ride into a scavenger hunt. “Just ride through the city and hunt for a picture in front of a certain building, a keychain from a different part of town, and a drawing of a local monument,” he adds.
For families with teenage children, try setting a team goal, like a 10K race, bike race, or group walk. Put together a three-month training schedule, place it on the fridge, and let each family member check off his or her daily workout. (A general rule of thumb: Every two weeks increase your training by at least 10% but no more than 25%.) “Having this calendar helps you focus, and seeing all those check marks becomes a visual indicator of your progress,” says Munro. Choose your event ahead of time, then use your staycation to focus on training.
For extra motivation, try training for a charity event. Several studies have demonstrated the link between volunteering and greater mental and physical health. In fact, a recent large-scale Vanderbilt University study found that people of all ages who volunteered experienced increased physical health and decreased levels of depression. Check out volunteermatch.org for opportunities near your home.
Get away from your gadgets
A staycation can quickly go south if you let yourself get caught up with daily tasks like checking your email and returning phone calls. If you really want to get away, you should act like youre out of town. “For at least a few days put the auto responder on your email and leave a message on your phone saying that youre on vacation,” says Robbins.
Make a family pact to turn off BlackBerrys, iPods, and computers. “This is a great one for mental health because it disconnects you from the responsibilities, stressors, and routine of everyday life,” says Thornton. If a complete turnoff is impossible, then set very specific limits—like once a day for 15 minutes. Technological turnoff is not only good for families, but it may also calm the gadget-addicted. Edward Hallowell, MD, author of CrazyBusy: Overbooked, Overstretched, and About to Snap, says that personalities who feel the need to answer every email can work themselves into a state of toxic stress. So use your staycation to unwind and disconnect.
Make food fun
Use your time off to experiment in the kitchen as a family. Chris Heuston, a Colorado-based nutritionist and mother of three, likes to walk or ride her brood to the farmers’ market and let everyone pick some toppings for a personal pizza. If you want to score some great deals—or even some free produce—head to the market toward the end of the day, just as the merchants start to pack up their trucks. Many merchants dont want to lug unsold produce back home, so theyll sell it to you for a super-low price (or even for free).
Try whipping up your own pizza dough, dividing it into individual pies, and letting your kids make their own. Heustons favorite toppings include olives, red peppers, and basil, or goat cheese, potatoes, and asparagus. And when it comes to the kitchen, healthy doesnt have to mean boring. Heuston suggests Iron Chef lunches. Simply lay out multiple ingredients and let everyone create his or her own meal. Heuston is also a fan of grilling. Its easy and theres less clean up. “Try things that you wouldnt necessarily grill, like romaine for a Caesar salad or tomatoes for a salsa,” she says. “My kids love to make homemade ice cream in the summer and well grill peaches to mix in.”
Keep the mood light and relaxed
Things tacky, wacky, or out of the ordinary can be memorable. If youre lucky enough to have a local drive-in movie theater, go in your pajamas. Visit an oddball local attraction—like the worlds largest popcorn ball in Sac City, Iowa—or have a family mini-golf tournament. Sure, you may wish you were headed to the beach or the Grand Canyon, but set a positive example for your kids by keeping the mood light. The effects could be long-lasting—research shows that kids who feel good about themselves are less likely to be materialistic.
via Healthy & Happy – Health.com http://ift.tt/12kgvG5
Going green gets a bad reputation for breaking the bank. Organic food can be expensive, all-natural clothing doesn’t come cheap, and alternative treatments aren’t always covered by insurers. But with the right strategy—and our (free!) expert advice—you can actually save hundreds of dollars each month just by being more eco-friendly.
Lean and Green
10 Easy Ways to Eat Natural
Want to eat green on a lean budget? These 10 trends, tips, and tools can help you save.
Organic On the Cheap
This Recipe Feeds 5 for Less Than the Cost of a Fast Food Meal
Think eating all-natural will break the bank? Tuscan Chicken Stew is easy, organic, and less expensive than fast food fare.
Bottoms Up
Inexpensive Natural Wines That We Love
Its more affordable than you might think to drink natural, eco-friendly wines: Organic, biodynamic and other forms of chemical-free farming are already common among quality wine producers.
Saving at the Grocery Store
Money Q&A: Saving on Organic Foods and More
Expert advice on where to scrimp on expensive organic groceries.
DIY Cleaners
Save Green While You Clean
Using toxin-free, all- or mostly natural cleaning products isnt just a good idea for protecting the environment inside (and outside) your home—it can actually save you some dough.
All-Natural Hair Treatments
A Pantry Staple that Salvages Split Ends
Olive oil helps quench seriously dry strands. Leave it in your hair overnight as an all-natural and budget-friendly alternative to deep conditioners.
DIY Facial Masks
At-Home Spa: Create a Cranberry Face Mask
Cranberries can help naturally exfoliate lackluster, dead skin. Try this easy, at-home treatment twice a month.
Luxe for Less
Spa Luxury for Less
Who says you have to spend a ton to pamper yourself? We found luxe stuff that wont blow your bank account.
How to Buy Eco Chic
Green Products That Really Work
Organic products aren’t always cheap, so you want to make sure your dollar is well spent. We put these eco-friendly picks to the test.
Ask Our Experts
Free Expert Advice on All of Your Natural Living Questions
Confused about organic versus conventional foods, the value of herbal supplements, and which cosmetics contain dangerous chemicals? Get answers to these questions and more from our panel of experts.
via Healthy & Happy – Health.com http://ift.tt/1TQpQkT
From Health magazineHigh-tech medicine is making it possible to get pregnant at 40, 50, even past menopause. However, a mid-life pregnancy may increase the potential for developing cancer and heart problems. The post-40 mom should also be aware of these risks:
Incontinence. Older women may already have weak pelvic-floor and urethra muscles, which can make urinary incontinence much more likely, both during and after pregnancy, says Robin Kalish, MD, of the Weill Cornell Medical Center. And even if the 40-something mom has a C-section, she may still develop urinary incontinence that requires that requires surgery to fix, Kalish stresses.
Strains and sprains. Your expanding uterus puts enormous strain on your back muscles, which tend to be weaker in older women, says Mary Jane Minkin, MD, of the Yale School of Medicine. To protect your back, continue to exercise (include back-strengthening moves) throughout pregnancy. A chiropractor or acupuncturist may be able to help.
Depression. While no studies have looked at the 40- and 50-something mom’s susceptibility to postpartum depression, “it makes sense that older moms could be more vulnerable to this, as they may be more set in their ways and used to more personal freedom than younger women,” says Diane Sanford, PhD, a St. Louis psychologist who specializes in postpartum depression.
via Healthy & Happy – Health.com http://ift.tt/1dt3GoV
