Kath Younger

How My Daughter Inspires Me to Be a Healthy Mother

2013-05-13T17:21:20Z

I am a mother, and a grandmother, and this Mother's Day I am happy to say that my daughter has supported my health as much as I have supported her health. Kath was my first baby, born at 9:35 on a Tuesday morning. As I changed her diaper that evening in the hospital, she fussed. Oh no! I thought. She knows I’m doing it wrong.

Later, I realized she couldn’t actually tell that I was a novice to motherhood. She was, after all, only twelve hours old. But parents understand that as kids grow, they do figure you out. They watch you. They model you. And hopefully, they admire you. They also learn your foibles. Your moods. Your bad habits. They know you in a way few others do.

Kath grew up to become a healthy living blogger and a dietitian. That child who knows me so well has plenty to teach me. Here are five lessons she’s taught her own mother about health:

Be Innovative - Kath tackles life with exuberance. She studies. She experiments. She improvises. From new spices for quinoa salad to a more efficient way to organize her son’s toys, Kath plays with space, time, and materials to creatively improve her home and her health.
Move lots - Kath once told me, "when you’re tired, instead of slumping on the couch, get moving. You’ll revive!” When my feet hit the pavement each time, I realize how right she is. A few years ago, she convinced me to train for a 5K. On race day, I was the final runner to cross the finish line (and I was also one of the oldest). Kath was waiting with her camera. I was a bit sheepish by the attention but pleased with her daughterly pride and my own accomplishment.
Be proactive about what you eat - Six months before Kath’s wedding, I got serious about shedding some pounds. Kath was my coach. Her eating tips enabled me to lose the weight. She told me to substitute Greek yogurt for sour cream. She taught me to curb hunger by including protein, carbs, and good fats at every meal. She showed me how fruit smoothies make delicious and filling snacks. And yes, you really can create crispy chips out of kale.
Celebrate health - Kath doesn’t see health challenges as a chore; she salutes them. She walks in cold weather, which makes me feel bolder about the cold. She’s got me working on building muscle. I lift those bright pink weights with bravado. She believes good athletic shoes are a must, soothing teas are afternoon ambrosia, and we should all splurge on a jar of chocolate almond nut butter every now and then.
Share the spirit - Kath inspires a healthy mindset among her friends, blog readers and community at Real Health. She receives email after email thanking her for the information and empowerment she provides. I’m blogging now too. I’m sharing my insights and tips on Friend for the Ride: Encouraging Words for the Menopause Roller Coaster. I’ve been a writer for years, but when it comes to blogging about health, I learned from a master, my reward for reading each and every post Kath’s ever done.

I love to watch my baby grandson Mazen gaze with adoring eyes at his mother. Yet I do look forward to the day when he says to Kath, “No Mom. Do it this way.”

On this Mother's Day, I’ll offer a toast with my raspberry smoothie: To parents! To kids! To learning! To life! Share these tips, or your own health tips, with your parents on this special day and on other days in the future.

What's the best health lesson you learned from your mother?

If you are interested in reading more about how to influence the health of your parents, check out Rosemary Lichtman's post on Helping Parents Without Getting Overwhelmed.

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Editor's Note: This is a guest post by Barb Younger, author of over 20 books for adults and children and blogger. She has two daughters including Kath Younger, a new mom who contributes to Real Health every Monday on the subjects of parenting and nutrition. Barb and Kath answer your questions in-depth on parenting once a month in s segment called Real Health, Real Questions. Feel free to leave a question for them in the comments section.

New Moms Weigh In on Working Out, Part 2

2013-05-21T15:15:09Z

You've heard the saying "it takes a village." I certainly agree with that saying when it comes to getting back in shape after having a baby. I rely heavily on my moms' group in my hometown of Charlottesville, Virginia for support. I want you to benefit from the same support I have received. So I interviewed other new moms from my group on what has helped them the most in sticking to a workout routine.

In New Moms Weigh in on Working Out, Part 1, we all talked about the best time to workout. In this video, we turn our attention to what accessories and support systems help new moms the most. A couple of suggestions from my friends stood out:

Use the stroller - When I think of workout accessories, I immediately think of dumbbells and bands. However, every single mom I interviewed called out the stroller as the best accessory.
Look for gyms with day care - My baby boy Mazen and I go to the gym together often.
Lean on family and friends - This may sound obvious, but I know I have sometimes been too passive in asking for help from friends and family. We should be open with our friends and family when we need some help to make time for our own health.

If you have questions for my moms' group, leave them in the comments section.

We'll wrap up this series next week with a question to the moms' group about their #1 tip for post-pregnancy exercise.

What accessory has helped you fit in fitness more than any other accessory?

New Moms Weigh In on the Best Time to Workout

2013-04-22T18:47:14Z

As a new mom, it took a lot of testing and learning to get back into a workout routine. I don't think I could have stayed as healthy as I have over the last six months without my new friends that I met through a local meetup of mothers. In this video, four of the new moms from this meetup give you insights into the best times for working out. A couple of themes emerged from talking with my mom friends:

Weave a workout in - Prior to having children, we could much more easily define a time everyday to workout. Once we became mothers, we've had to be flexible and make it more of a point to workout at some point during the day, but not necessarily the same time everyday.
Double it up with bonding time - Many of my friends go on power walks while taking their babies outside for a stroll. A stroller has become one of the best workout accessories for many of the new moms I meet.
Nap time as a trigger - Just as we want to workout on a regular basis, all children want to nap on a regular basis. Some of the moms I have befriended regularly use nap time as a cue to exercise.

Now that you have some tips on when to workout, we are going to get into how and where over the next few weeks. This is the first in a series of posts on fitting in fitness as a new mom. Next week, I will interview my moms' meetup group on how they use accessories to support their workouts.

When do you workout?

Real Health, Real Questions: A Discussion on Transitioning Baby to Solid Foods

2013-03-28T18:17:10Z

My baby boy is just a few weeks away from starting solid foods and I wanted to let everyone know how I plan to transition Mazen to new types of meals. In this episode of Real Health Real Questions, my mother, Barbara, and I hold a discussion about our thoughts about this new chapter we're about to begin. If you haven't joined us for this series before, here is what you need to know. My mother and I get together each month to discuss a topic on parenting that comes from your questions. After watching the video, if you have questions on solid foods for babies, feel free to leave them in the comments section. Also, if you want us to address a particular topic in April, let us know in the comments and we'll put together our answers.

For this episode, I put together my list of top sources for information and tips on solid foods. I also included resources that my pediatrician suggested to me. If you have additional links you would like to add to this, leave them in the comments section and we'll compile a comprehensive list for all the moms and dads dealing with this transition.

My top links for information on solid foods for babies

My list of top books on feeding babies

As always, we’d love for your to share your tips and advice with other readers.

Stay tuned as we start a new series of episodes on Monday about fitting in fitness with a newborn.

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Editor's Note: Kath Younger posts to Real Health every Monday as she goes through the first year of raising her newborn baby, Mazen, to be a healthy child. She is available to talk in the comments section about what to expect as a new mother.

5 Tips to Teach Your Baby to Nap

2013-03-12T18:26:17Z

Oy, this mama could use a nap! Sleep is one of the hottest topics in our house these days with our newborn at six months. Our baby has never been much of a sleeper, but somehow we survived the first six months of parenthood feeling pretty rested. It was not easy, but we found ways to get creative with finding time to sleep while caring for a newborn. Now that Mazen is six months old, it is time to turn our attention to his sleep habits. Let's talk today about getting newborns to nap.

My "rest, baby, rest," tips are below. They may or may not work for you, but we will all cross our fingers for happy, rested babies.

Find your baby's "nap spot"

As much as I would have liked for Mazen to nap in his big fancy crib from day one, the first month or two he really just wanted to nap on me. I was happy to hold him into a peaceful slumber at times (and watch Downton Abbey!) but sometimes I just really needed my hands. Thus, nearly all of his naps in the early days were taken while baby wearing.

I used both the Boba Wrap and Boba Carrier, which meant he could sleep and I had two hands again. I was as happy to have him near as he was, and we both made naptime work.

Develop a slow transition to the crib

Like most babies, we did our share of rocking and soothing our newborn. We had a brief period of happy swing naps, but he didn’t love the swing as much as other babies do and grew out of it quickly. Around four months I tried to put him in his crib for a nap and he wasn’t happy at all.

I suspect it was too big of a transition to go from the swing to the stationary big crib. Through some trial and error, I found that he would fall asleep if I laid down next to him. After about a month of us napping together, I was able to get Mazen to sleep alone.

Create a calm setting

I’m sure most parents have heard of the book Happiest Baby on the Block and the 5 S’s that help soothe newborns. White noise was an amazing calming tool from the get-go, and we continue to use it during naps and at nighttime today. Not only does it drown out some of our household noises (like our alarm system’s door chime or plates clanking as I take them out of the dishwasher), but I find that he relaxes more the moment the white noise is turned on.

In addition to the white noise, I broke down and bought some black-out curtains. I definitely think having a dark room for naps helps lull a baby to sleep.

Pay attention to wake times

A lot of the sleep books talk about wake times and how babies have a hard time staying up past 90 minutes, two hours and so on depending on their age. Mazen has been on a two hour wake time routine for many months now. We played around with everything from 90 minutes to 2 hours 30 minutes and two hours seems to be his sweet spot. I keep track of nap intervals on a smartphone so when I see he’s crying and it’s been 1 hour 57 minutes, I know ithe issue is sleep related.

We have noticed that he can stretch the last interval to bedtime closer to 2 hours 30 minutes to three hours, but daytime naps are pretty much set at two hours. Try to note these same patterns with your little bundle of joy.

Come up with a nap routine

Generally when Mazen has been up for 1 hour 45 minutes we go into the nursery and wind down with a few books. The second he cries out, I close the curtains, turn on the white noise and sing a few rounds of “Twinkle Twinkle Little Star.” We’re still hooked on the pacifier, so that goes in as well.

On a good day he goes down without a peep, but on a typical day it takes him five to ten minutes to settle with a cry or two and some patting on the back.

We are still trying to figure out how to extend the length of naps beyond one sleep cycle, but we are still happy with our sleep at the Younger household. With that, I need a nap. Time for you to join in the discussion on napping.

What triggers your baby to take a nap?

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Photo Credit: Kath Younger took this picture of her baby boy Mazen in his crib.

6 Lessons on Motherhood After Raising a Baby Boy for 6 Months

2013-03-04T16:55:36Z

My baby boy, Mazen, is turning six months old on March 7. Halfway to one! I feel like there are whole months that I barely remember – thank goodness I have lots of photos and blog posts to remember motherhood by. Someday I will have such fun looking back on this crazy time in my life.

With these six months behind me, I want to provide you with the top six lessons I have learned about what to expect in the first six months of being a new mom. In this video, I detail the lessons I have learned from the first six months of motherhood that have influenced my parenting, my marriage and my own health habits.

Several people have asked me “Is motherhood what you thought it would be?” My answer is actually: “Yes.” It’s been exhausting, challenging and a ton of fun, and that’s what I thought it would be like. We’ve had a few small bumps in the road, but thankfully nothing to completely derail us, and for that we are very thankful.

All this month, I will be posting about baby milestones such as sleep adjustments, solid food and crawling.

What do you think will be the biggest challenge in your first months as a parent?

Let us help out with advice and stories of our experience.

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How I Ran 3 Miles Less Than 3 Months After My First Pregnancy

2013-02-25T19:41:07Z

With the weather starting to warm up a bit, it's a good time for mothers to start up a new running routine. Let me tell you about the first time I ran after my pregnancy. After reading my story, I am hoping we can all discuss more about when, where and how to run after a pregnancy.

I had just finished writing a blog post about my post-pregnancy exercise goals and I was ready for my first run after giving birth to my beautiful boy Mazen two months prior. Well let me back up a bit. I had been trying to run all week, but timing, long walks and child watching had caused my plans to fall through a number of times. This particular evening my husband Matt came home a little early and I had time to run. Until it started raining. Just my luck to have the one day of rainy weather in a 10 day forecast of sunshine occur right at that time.

I decided not to go, and probably would have just stayed home had it not been for the encouragement of my husband who, in between rain showers, said to just go for a short run close to home and that I shouldn’t be bothered by a little rain.

I decided he was right and that I had waited long enough for this first run, so I changed my mind yet again. I searched for my Garmin and couldn’t find it and discovered that my iPod was out of charge (it had been months since I last used it!) so I just took my thoughts with me.

Build on past running habits

I’ve been a recreational runner my whole life. I remember getting up at 6 AM during middle school to meet some neighborhood friends for a running club we tried to start (it was short lived…). I played soccer in high school and ran to keep in shape during the off season. For most of my life, I’ve gone on runs at least once a week. I’m one of those people who really loves the act of running. I took a long hiatus in college when a birth defect in my foot kept me sidelined for several years. In 2005 I had a fused subtalar joint unfused surgically and then seven months post-op, on a similar rainy October day, I went running again. I remember that run being so euphoric considering all that I had been through to get my foot running again.

After that, I completed several races, including a half marathon, and kept at running 4-6 miles a few times a week for the past few years. When I became pregnant, running was immediately harder, but I continued to run a tiny bit throughout the first half of pregnancy. I went on my last run (2.5 miles) somewhere around 20 or 22 weeks and then stuck to just walking for the last four months of pregnancy. When i decided to resume running, I keep all of this past experience in my head. I would visualize past runs. I knew I was not going to immediately get back to where I was, but my past success motivated me to get back into the routine.

Keep expectations in check for the first run

I really had no idea how this run would go. I could see it being the hardest run of my life. I have had friends tell me that their insides jiggled in scary ways. I pictured myself going a few blocks and stopping to walk or getting so out of breath I couldn’t continue.

However, the run ended up going very well!! Nothing inside of me felt funny, and my legs and lungs felt pretty normal. I did not run fast, however. That's ok. When you are getting back into fitness routines of any kind, I recommend focusing on form and progress, not speed and perfection.

My doctor also gave me two pieces of advice that I think other mothers should keep in mind. His advice to me included:

Wear a supportive sports bra.
Be careful on the knees since the hormone relaxin is still flowing in the body and the pelvis could be looser than normal.

Luckily my pre-pregnancy sports bras are pretty darn supportive (I personally prefer the Moving Comfort brand for their combination of fit and fashion). I made a point to keep my stride very steady for my joints, which did feel a little loose. My gait was definitely cautious and slow.

I headed towards the flattest street in our hilly town and did a 1.5 mile "there-and-back-again" loop that I frequently walked during my pregnancy. I couldn’t believe how fast I was moving since I had only walked this route in the previous months!

I stopped to stretch briefly at the turn-around point and headed home. The second half of the run was definitely more challenging than the first – my breathing did get a little harder and my legs a little bit more tired.

Congratulate yourself on the run, no matter the results

When I finally approached our street, I walked in the last block to cool down.

Matt and Mazen were waiting for me for dinner. I left a pumped bottle with Matt in case Mazen woke up from his nap hungry, but my timing was actually perfect and I bolted to the downstairs couch to feed him. The next day, my quads and abs were both a bit sore, but I already started planning my next run.

I was excited for what I had accompished and what I would accomplish in future runs. I also knew that I was setting a good example for my family. Three miles of joyful running and hopefully many more to come.

When do you think is the best time after pregnancy to start running again?

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The Benefits of Mommy and Me Yoga

2013-02-18T21:17:10Z

We are very lucky here in Charlottesville, VA to have a great yoga studio just for moms and kids. It’s called Bend, and they have everything from prenatal yoga to baby & me for all ages to yoga for kids and teens. Birthday parties too! It took me five months to get to a class, and of course now I’m kicking myself for waiting so long! The class was an absolute blast for both of us, measured by muscle fatigue for me and smiles for my boy Mazen.

What to expect in a mommy and me yoga class

To set up, we each had a yoga mat, and at the foot, a padded blanket topped with a receiving blanket on which we placed our babies. The class I attended, “Sweet Peas,” is for babies from six weeks until they can crawl. At that point they graduate to “Inchworms!” Moms (or caregivers) are encouraged to do whatever baby care activities are needed during class – breastfeeding, bottle feeding, diaper changing – and the babies laugh, cry, sleep and poop their way through the poses.

We started with some stretching, which felt great! It has been far too long since I was a regular yogi, and I sometimes forget how much my body really needs regular stretching. We were asked to close our eyes and relax – something we all don’t do enough. At first it was odd to close my eyes knowing I was supposed to be keeping one on my baby, but our instructor assured us she was watching them (this is easy, too, since they aren’t mobile yet). You’d think closing your eyes during yoga would be a totally natural thing, but I found it actually pretty challenging knowing Mazen was right there. I desperately wanted to peek at him! This awareness and dicipline was a benefit of the practice I wasn’t expecting.

The intersection of mom and baby

After warm up, we moved into some traditional yoga poses. The babies just meditated to themselves. Some cried; others slept. Mazen just seemed content to look around. (Luckily our nap + nursing timing was great for the class!) We moms worked on our abs in a series of planks followed by some downward facing dogs. I kept reminding myself that the babies didn’t need any interaction, but I still wanted to make Mazen laugh! He liked playing with my ponytail while I hung out in downward dog. Next time though, I might remember to bring a toy or two.

Eventually we got to a point in the class when we began to interact with the babies. We were guided through some exercises to use the baby as weight while we lunged, shoulder pressed or squatted. The hardest part of the class was when we did three minutes of walking lunges in a circle holding our babies. Both my arms and my legs were fatigued after that one. Let me be clear that this type of exercise is only something I would do under the supervision of trained professionals at a studio that specializes in this activity.

The benefits to mom

Let me say that having a near 20 pounder made this most challenging! My arms were tired the whole rest of the day. Even the instructor kept telling me, "this might be hard for you," with a smile. Most of the other babies were much younger – and smaller - than Mazen.

This wasn’t a class where I could trade in the heavy weights for a lighter set when I got tired. I had to push through with the weight I had brought. And that’s why I left so fufilled. It also makes sense to get stronger doing the same moves we do at home all day long.

We wrapped up the class with a baby massage – stroking the arches of their feet, bicycling their legs, circling their arms.

And at last we rested; moms against the walls with bolsters for support and babies in our laps, on pillows, or nursing.

I loved that this class was fun for both of us, and I hope it becomes a regular part of my fitness routine. I encourage you to look for a family friendly gym or yoga studio in your area.

I hope this post gave you some ideas on how to workout with your baby. If you are looking for ways to workout with your significant other, check out Toni Church's post on the 30 Minute Bleacher Workout.

What activity that you already do in your day, with your baby, could you introduce some exercise to?

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Real Health, Real Questions: Your Questions on Exercising After Pregnancy

2013-02-12T18:53:36Z

Now that my infant son is five months old, I feel comfortable getting back to some of my old fitness habits and working off the weight I gained during pregnancy. With your help, and the help of my family, I am well on my way to reaching my weight goals.

In this edition of Real Health, Real Questions, my mother and I answered your questions on exercising after pregnancy. We have heard these questions a lot over the last couple of years. So thank you to Andrea and Jennifer for posing these questions publicly!

"Getting started with a fitness program seems daunting. Where do I even begin?"
"What keeps you motivated to fit fitness in to your daily schedule with an infant in the family?"

Our answers to these questions should give you a sense of how my mother and I approached making fitness part of our day, instead of a fully separate activity. If you have other questions on how to get started with fitness after a pregnancy, feel free to leave them in the comments section.

Next month, mom and I will be answering your questions on nutrition for baby.

For more exercise tips for new moms, check out the following posts:

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A Mom Re-learning to Exercise, Part 2

2013-02-04T21:02:07Z

When I last provided tips on fitness for new moms (Re-learning to Exercise, Part 1), I was six weeks postpartum and I hadn’t done much exercise other than power walking with Mazen. Six weeks later, at three months postpartum, I’m happy to report that I’ve made great progress getting back into my exercise groove. Feel free to steal this routine if you are looking for a way to fit in fitness to a busy parenting schedule.

Including baby in workouts

I’ve been on lots of power walks with my baby boy Mazen and covered as many as seven miles in one day on foot. I’m lucky to live in such a walking-friendly town. We’ve started using a BOB stroller for all of our walks and it’s wonderful. Here is a link to the BOB website if you are interested in a stroller made for mom and baby walks. The ride is so smooth, and Mazen falls asleep within a few minutes of getting moving. The sunshade is huge and keeps him protected. We love our walks together.

I am now looking to add in Mommy and Me Yoga to the routine. I have been to only one yoga class so far, since giving birth, but I absolutely loved it. It was only for myself. But I am hoping to get Mazen to a class soon. Much to my surprise, I was sore the next day after I took the class. But the soreness did not keep me from being on top of my game for caring for Mazen. With that in mind, I believe yoga is a nice medium-intensity workout for mothers who do not want to feel like they overly exterted themselves.

Getting back to the pre-pregnancy routine

My first run as a new mother was absolutely invigorating. It was a cold and rainy afternoon when my husband Matt and I came home a little bit early and I decided I better get up and get going or it was never going to happen. I nursed the baby, laced up and headed out on a three mile loop. I took it very easy that first mile and let my knees and joints tell me how fast to go. It was probably my slowest run since middle school, but for many a good reason. Since that first run I’ve gone on several others. By my second three mile loop, I felt like my old self again.

Also, at 10 weeks postpartum, I made it back to the cardio class at the gym that I used to be a regular in - Pump Challenge. It’s a bit difficult to coordinate breastfeeding and classes at the gym, but most gyms now offer their classes at mutliple times a week. I recommend paying close attention to the sequence of exercises done in a class so that you can do it on your own, if need be.

After Mazen received his first vaccinations at two months old, we started leaving Mazen in the kids zone at my gym. He has been taking naps more often since we started taking him to the gym, suggesting it has been a good experience for him. The women who work there are so nice, and I feel confident that he is in good care. I do miss him so much when I think about him in there during my workout though. I always worry he’ll be crying for me when I return to pick him up, but so far he has been happy and content.

Taking advantage of workout opportunities that "pop-up"

Besides these regular workouts, I have also been able to participate in fitness events that challenge me to workout my body in new ways and that reinvigorate my love for staying in shape.

Purre Barre - This is a class that is popping up around the United States and involves a total body workout that is designed to have a low impact on your joints. A studio for this type of workout opened here while I was pregnant and I was excited to try it out. The workout was hard, especially with my weakened core muscles, but I really enjoyed the change and I would recommed it to other mothers.
Baby Boot Camp - My gym offers a stroller workout class one day a week in the group exercise room. Along with about 10 other moms, I did jumping jacks, jump rope, pushups, squats, medicine balls, crunches and more with Mazen happily sitting in his stroller in front of me. It was a really fun class, especially since Mazen could do it with me. Ask your gym representive if they offer such a class. If not, they probably can refer you to a place that does. For those who do not have a gym membership, you could start a group that does similar workouts at the park.
Hikes - We have gone on several hikes to places around Charlottesville that I had not previoiusly explored extensively. This has been a great way to combine family time with fitness time. Do you have a lake or park you have wanted to get to with baby, but haven't found the time? Do this excursion in lieu of a workout.

I no longer feel like I have to say “I just had a baby!” when working out. I feel like my old self again, just a little out of shape. But I’m getting there!

So what’s to come? Here are the activities I am going to try shortly and tell you about:

Increasing my running pace
Running with the stroller
Working out with other moms
Involving Mazen in a workout outside of the stroller
Increasing my weights in my weekly Pump Challenge class and build some muscle

What workout have you been thinking about doing, but are reluctant to commit to because of your parenting obligations? I'll look into the routines listed in the comments section and make suggestions for how to fit them into busy schedules.

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Photo Credit: Kath Younger in December 2012.

How I Lost Weight While Caring for a Newborn

2013-02-04T19:16:07Z

The month of January is over and many moms, like myself, are reflecting on how well we have been able to keep up with our New Years' resolutions. While my overall health goal this year is to be more present, I focused on weight loss during the last four weeks as a mini-goal. It’s been an interesting few weeks, but overall, successful. I had many ups and downs and learned a lot from the experience. Let's go through these ups and downs so you can plan ahead for your committment to improving your weight.

Connecting eating and fitness habits with sleep patterns

Perhaps the most significant change in my life over the last month has stemmed from my newborn, Mazen, experiencing a sleep regression. He has never been a great sleeper, but we were getting four to five hour stretches consistently for about a month when things suddenly changed. Since just before Christmas, I’ve been up every one to two hours to soothe or feed him. Thus, I’ve entered into the zombie mom phase of motherhood.

Getting only a few winks of sleep each night, I was not about to try five mile runs in January. Resting and napping became more important than sweating. When I came out of a night where I didn’t sleep much, I’m much hungrier than I normally would be for breakfast, especially with breastfeeding and sometimes not being able to eat breakfast until over an hour after getting up. I’m sure some of my appetite is justified though with the increasing demands of breastfeeding, so I’m not too concerned about having a larger breakfast than normal. I’m trying to mix it up and have some simple breakfasts such as eggs and yogurt. However, I do also have days where I cook up large portions of French toast. While I do not recommend french toast for everyone, this meal gives me the carbohydrates I need to get through a day full of parenting.

Through all of this, I have come to realize how important sleep is to other areas of my health. Not only do I need to prioritize sleep more than I did prior to having Mazen, but I need to keep my health habits adaptable to the number of hours I sleep each night.

Making changes during flu season

Another obstacle I’ve faced in my committment to a weight loss program is that flu season has made me re-think taking Mazen to my gym’s child watch. I absolutely do not want him getting sick and our pediatrician recommended we keep him home until the worst is over. I’ve been able to get to the gym a few times thanks to my husband and mother-in-law, but it’s hard to plan.

Never did I think I’d be an after-work exerciser again, but since going to the gym after my husband gets home from work is often the best time, I’ve gone a few times between 5 and 6 PM. I’m always thankful for the “me time” and the escape from the house, so it’s something to look forward to rather than dread all day. I’m pretty active walking outside with the stroller, so it’s really the weight lifting I’m missing out on most. I squeezed in a 20 minute weight session the other day and felt sore all over for the following two, so it must have been effective.

The flu does not have to cause you to put a full stop on your workout routines. There are many creative ways to continue to workout in a manner that does not expose you or your family to others who might be carrying the flu. If walking with a stroller is not your thing, check out Toni Church's 30 Minute Bleacher Workout. These are both outside, but they are quick and don't expose you to many other people.

Focusing on simple food choices

On the upside, I’ve been doing really well making healthier food choices. With no Christmas cookies in the house, I haven’t had many desserts other than some squares of dark chocolate, so that has been a great improvement. And I’m more excited to cook than ever! We’ve made some awesome recipes lately, including a dinner that was made up of lasagna with kale, pork heated in a slow cooker and collard greens. That meal was fun to make and nutritious.

I’ve also had tons of great healthy salads for lunches – perhaps to balance out my big breakfasts a bit. I’m trying to have fruit for snacks instead of big mugs of cereal, and with all the great citrus in season, that has been easy to do. Everyday, I try to challenge myself to make simple choices that improve my nutrition. These simple choices I have made about lunch, dinner and snacks have been the foundation of my weight loss program.

In one month, and despite the obstacles related to sleep and the flu, I’ve lost two pounds! The little changes are definitely adding up. I can sense the snowball effect working too – with each day that passes, I feel my healthy choices becoming engrained habits. My intentions are turning into actions.

What is the greatest lesson you learned from the last time you made a clear intention to manage your weight?

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Editor's Note: Kath Younger posts once a week to Real Health as she goes through the first year of raising her newborn baby, Mazen, to be a healthy child. She is available to talk in the comments section about what to expect as a new mother.

Photo Credit: Cramer Photos

Real Health, Real Questions - Your Questions on Mindfulness

2013-01-24T23:13:48Z

Welcome to the 3rd installment of Real Health, Real Questions! In this segment, my mother, Barbara and I provide answers to your health questions from two different generations. Today’s video answers questions on mindfulness. The questions we answered this month include:

"How do you know if you are being present in the moment?"
"With a new child, how do you stay focused on mindfulness?"

In a couple of weeks, mom and I will answer questions on "getting back into shape after pregnancy." If you have a related question, leave it in the comments section.

For more tips on developing a mindfulness habit, check out the following posts:

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Jump Starting a Weight Management Program, Part 2

2013-01-15T16:49:39Z

Jump starting my committment to weight loss has not been easy, but I know it will be beneficial over time. Last week, in part one of this series, I went over what motivates me to know I can achieve my weight loss goals. Today I am going to go over the specific techniques I use to set myself up for success. After reading my techniques, feel free to ask questions in the comments section about how to adapt these for your needs.

Are you focused on the quality of the foods you take in?

As I approach weight loss while I’m nursing, my goal isn’t really to cut calories or start exercising rigorously. I think both of those would overwhelm me both physically and mentally. My body needs an additional 300-500 calories for breast milk right now, and Mazen needs good nutrition delivered to him through the milk. Thus, instead of cutting back, my goals have been on shifting focus on quality and filling up on superfoods. The more healthy, whole foods I eat, the less likely I am to want to overeat or seek out sweets and nutrient void foods.

My number one action when refocusing on eating real food is to stock the fridge with fresh produce and foods that will make me excited about eating healthy. I almost always have salad ingredients in my fridge, as I have a salad for lunch nearly every day of the week. I use greens as a bed to serve a whole meal. I buy pre-washed baby spinach or baby lettuce and pre-chop carrots and bell peppers to quickly assemble a salad during the week days. I also stock proteins that are quick and delicious on top of lettuce. Eggs (hard boiled or sunny side up), lentil veggie burgers, leftovers from dinner like a piece of fish, cottage cheese and hummus are the foundations of my lunch proteins.

We tend to rely on frozen meats and fish for dinners, so my freezer is stocked with those as well, and I choose three to five vegetables to serve with dinners. I make a rough and flexible meal plan each week that gets me excited for the healthy meals to come. Of course we do cancel meals and go out to dinner on a whim from time to time, but the more good food we have in the fridge, the less likely we are to do so. (“We can’t go out to eat tonight – we have to use up that broccoli and eat the salmon I thawed out!”)

I love keeping a tally of all the superoods I’ve eaten in one day. This doesn’t mean exotic fruits but just really healthy, nutrient dense foods. Oats, plain yogurt, almond butter, berries, cinnamon, carrots, peppers, spinach, walnuts, avocado, oranges, beans, wild salmon, kale, brown rice, dark chocolate run wild throughout my kitchen. Written down in a list, it sounds like a healthy day to me!

Are you exercising while doing everyday tasks?

On the exercise front, I’ve been making an effort to get an hour in everyday, even if it’s just walking with the stroller. We’re lucky to have pretty mild weather here in Virginia, and walking is fun for both Mazen and me. We walk to run errands or we meet my mothers group at a local trail to get in some socializing and mom support while we exercise.

I definitely think amping up my exercise has been the key to losing a few pounds in recent weeks. I haven’t weighed myself (because the numbers aren’t my goal right now), but I can tell I’m toning up some and my old jeans and shirts are fitting me better each week.

Are you aware of your unhealthy temptations?

Another key for me is to know my weaknesses. For example, I know if I have cookies, cake, or desserts in my house, I will eat them. I’m usually in a healthy mood at the grocery store, so I tell myself then that I don’t need them at the point of purchase. When I have a weak moment at home (“I wish I had a cookie to eat after lunch right now!”), there are no cookies to be found. If I want one badly, I can get in my car (or better yet, walk with the stroller!) down to our family bakery and have one.

Similarly, when I know I’m going to an event where there might be a lack of healthy food or too much rich food, I will try to plan ahead and not go hungry or have a salad beforehand. In the past, I’ve brought healthy snacks to potluck events, and I had a salad before a few evening events, so I wouldn’t have to fill up a hungry stomach on hors d’oeuvres.

Do you have a mantra for your weight loss program?

I recently heard the quote “What do you gain when you lose?” I’ve been trying to keep this in my mind and wrote it on the chalkboard in our kitchen. I hope to gain confidence, strength and my old wardrobe back!

Hope this helps you jump start your program and become the new you that you want in the new year.

In part three of this series, coming on January 21, my mother and I will answer your questions on this topic and I will give you an update on my personal progress.

What inspires you to continue working toward your weight goal?

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Photo Credit: Kath Younger took this picture of her lunch salad in January of 2013.

Jump Starting a Weight Management Program, Part 1

2013-01-14T19:58:41Z

It is time for me to focus on eating healthy and weight management with the baby here and the holidays behind us. While you may not be dealing with baby weight, you may be looking to manage your weight for other reasons. Finding the motivation to start a weight management program and keep it going is one of the toughest parts of the process. Over the next few weeks, I will focus my attention on how to uncover motivation for your weight management journey.

In the video above, part one of this series, I discuss three ways I keep myself motivated to eat healthy and build up my exercise routine.

What helps you keep going during the times when it is tempting to let your weight management goals go by the way side?

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Real Health, Real Questions: Your Questions Bookend the Holiday Season

2013-01-07T19:17:33Z

Welcome to the 2nd installment of Real Health, Real Questions! Last month we received a number of questions about sources of motivation to kick start your committment to health. My mother, Barbara Younger, and I are having so much fun stepping back to ponder and discuss your questions. Today’s video is a bookend to the holiday season. While many of the questions are specific to holiday seasons, the answers can be used year round as simple health tips. The questions we answered this month include:

"How do you set expectations with children that want to indulge with candy and treats?"
“It was during the holiday season that I realized that my work was taking a big toll on my health and on my family. So I re-committed myself to prioritizing people during the holiday season. What are some of the next steps I should take?

In a couple of weeks, mom and I will answer questions on "staying mindful and present." If you have a related question, leave it in the comments section.

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Lessons from a Mindful Holiday Season

2013-01-04T18:45:33Z

The end of the holiday season is upon us, and it’s time to reflect. Reflection is wise to do before leaping into a new year, as it helps to gauge where changes are best suited. For the past month, I have been focused on trying to be more mindful. For example, this cover photo was taken when I was focused on reading to my son Mazen Hopefully, this habit of being mindful will help me balance my parenting and work obligations. So in my focused areas of motherhood, time management and eating healthy, how did I do?

A child's contribution to a parent's mindful attitude

One of the biggest changes in the motherhood and time management areas actually happened naturally – perhaps the opposite of purposeful change! We finally settled into a predictable nap routine at home, and it has made both mama and baby much happier. After about an hour and fifteen minutes of eating and playing, Mazen tells me he’s getting sleepy with a few outbursts of “ahh!” We then read a story or two and I put him down for a nap.

I recognize this pattern has been such a blessing because it has meant that I can focus on him when he’s awake and work when he’s asleep. Both playtime and naptime are both more focused on the task at hand, and I am more mindful and efficient in my day-to-day tasks. I’m sure this sweet nap stage won’t last, but we’re doing all we can to keep a good thing going.

A stroll that is mindful

For my emotional health, I have also been more spontaneous these past few weeks, including a lunch out with a friend and several walks. Walking is one of my very favorite activities and walking with the stroller (rather than a friend or magazine or music) lets me clear my mind while the baby sleeps in front of me. Our walks have been so refreshing and allowed me to recharge. I’ve been on several solo runs too, and they have been wonderful for my heart and soul. Mazen and I have spent several afternoons just enjoying each other’s company.

As a mindful mother, these afternoons are what are most important in my life right now. They won’t last forever as he grows up, and I will surely miss them when they’re gone. Now If I could only get back to reading fiction, even 10 pages a day, I’d consider my brain at a great place of balance.

A mindful way to lose weight

And the food front! Perhaps I have the combination of more running and breastfeeding to thank, but I am back in my pre-pregnancy clothes. Well, most of them! I hope this is a sign also that mindful eating is paying off. One of the points I focused on was to keep weeknights simple and parties enjoyable. I splurged only when I felt it was worth it and kept the rest of the month focused on healthy, simple meals. This results in a squiggly line effect – eating less some days and more others for a balance overall.

We attended several holiday parties, and part of my plan at those was to bring something healthy I’d want to eat. To one party I took a filet of smoked salmon (so I knew I would have a healthy protein option!) and to another party I took a vegetable platter with hummus. Following the rule of “bring something you’d want to eat,” I knew I would have a healthy option.

Don’t take me for a scrooge – I also made cookies! I spent a Saturday afternoon making my favorite bourbon balls for a cookie swap. I put together the recipe after lunch when I wasn’t hungry so I wouldn’t be tempted to eat all the bits and pieces leftover. I had one to taste test (it was delish!) and told myself I’d enjoy another at the party when the mood was festive.

All in all, December was a great month for a mindfulness challenge because of its whirlwind of activities. I started out the month by really thinking about what mindfulness means to mothers. I then outlined how I'd stay away from trying to have all the food and drinks temptations. Finally, we had a Q&A session with my mother to get the perspectives from two different generations on mindfulness. I am hoping to continue my focus on living in the present into the new year, and maybe in January time will slow down a bit.

What tricks do you use to stay mindful?

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Photo Credit: Kath Younger with her newborn baby Mazen during December.

As a New Mother, My Word for 2013 is "Present"

2012-12-24T20:38:35Z

I’m sitting at home writing this post on a chilly December afternoon. I have a mug of hot tea to my left and a sleeping baby to my right. I’m satisfied from lunch, and thanks to the warm sweater I’m wearing and the lovely heat in my house, I can’t feel the winter cold I know is just beyond the window in front of me. I am in the present.

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Editors's Note: During the final week of 2013, each of the contributors to Real Health will reveal the one word that represents their health goals for 2013. New mother, Kath Younger, has chosen "present." Below, she details what that means to her. On behalf of all of the Real Health contributors and editors, happy holidays to all who have followed the Real Health stories in 2012. We look forward to helping you get healthy and stay healthy in 2013. Hopefully this "Words for 2013" series will help you develop focused health goals. Now back to Kath's story..

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The temptation to live in the past and future

I am trying not to think about what I will do when Mazen wakes up (after feeding him of course!) or the fact that I need to get a workout in this afternoon. I’m avoiding planning what to have for an afternoon snack and if I should be prepping any of the ingredients in advance for tonight’s dinner. I’m trying hard not to let my brain shift to grocery shopping if I use up the ingredients I have planned for dinner. My mind is not going from our grocery budget to our household budget and worrying about bills to pay….freelance projects…the meaning of life…and back to my sleeping baby again.

See how easy it is to lose the present? I do this all the time. I am constantly living in the future, planning ahead and figuring out ways to make the path from point A to point B easier.

On the one hand, I take pride in my ability to plan and not procrastinate. I credit these personality traits to why I was successful in school growing up and my first few real world jobs. My ability to plan ahead makes my life less stressful. But is it at the cost of the present? Do I miss out on the small precious moments in life because I have a hard time sitting still and just being? I don’t know. I certainly feel like I have many little moments to celebrate, but often I do envy people in the movies who can spend an afternoon with a book and not think twice about their to-do list.

The true meaning of living in the present

Having a baby has definitely made me more aware of the present. I have spent hours and hours nursing my little guy on the couch, away from the computer and the company of others. For a large part of the last quarter of a year, it’s just been the two of us. Even still, it’s hard for me to put down my phone sometimes or choose a spot to nurse that doesn’t have any entertainment. When your baby nurses for hours a day, should you be expected not to seek entertainment? In some ways, the TV shows I have watched have been a way for me to be in the present and decompress. I knew while I was there nursing that there was nowhere else I was supposed to be, so I could thoroughly enjoy my time on the couch. Through two seasons of Downton Abbey, I didn’t think about the future. I’ve always viewed books, movies and TV shows as an escape to my ever-cranking brain. It’s the only time I don’t think! I just read or watch.

Tips for using the present to improve your emotional health

I’m challenging myself in 2013 to focus on living in the present. All of my bills are auto-drafted. I do my writing and blogging in the evenings, so I shouldn’t need to think about it during the day {shouldn’t being the key word there!}. My calendar has auto-reminders on anything important coming up so my brain can forget about them.

I hope to focus on playing with toys, running without mileage trackers, singing songs and reading books with my son, nursing him without electronics and not thinking about tomorrow. Because tomorrow doesn’t matter today, and I can think about it when I get there.

Enjoy today with your family and friends! Tomorrow, Harold Shaw, our resident runner and baby boomer, will contribute to the "Words for 2013" series.

When you are truly in the moment, how do you feel?

The Reality of Trying to "Have it All" with Food and Drinks

2012-12-17T22:35:06Z

It was Christmas 2005 and I was at my highest weight ever. I was standing in the kitchen with my husband’s family talking about how full we all were from Christmas dinner and how it was always so hard not to eat too much. I’m sure I had just polished off a meal’s worth of appetizers, multiple glasses of alcohol, a huge dinner buffet, and several desserts. My husband’s aunt Becky commented: “You just can’t have it all. You have to pick and choose what you want most.”

This was a major light bulb moment for me. You mean I might want to turn down a dinner roll? Not try all the dessert? Skip appetizers to leave room for dinner? It hadn’t occurred to me that as a weight maintenance strategy one might not have all of the courses offered at a dinner.

Prioritizing detours from healthy eating

Of course, I will caveat this by saying you should still enjoy life and the delicious foods it offers. But pick and choose the times and days you take a detour from your healthy eating. I couldn’t imagine “dieting” on Thanksgiving, my birthday or Christmas. But this particular discussion did get the gears in my brain cranking about all the other special occasions that were not so much of a big deal. All the dinners out in restaurants where I had appetizers, alcohol, bread, entrée and dessert. The five main parts of a meal we were all supposed to enjoy, right? The same goes for lunches. You know at large events when your box includes a sandwich (with cheese, meat, mayo, etc), chips, an apple, a soda, and a brownie for dessert? It seems normal to eat all of the box components. After all, if they were included they must be important. But if you ate that whole lunch you’d probably be close to reaching your calorie needs for the whole day.

Just because it’s presented, available and delicious doesn’t mean you are obligated to eat it.

Learning to love variety over quantity

My most important bit of advice for the holiday season and also the part of healthy, mindful eating I struggle with the most involves balancing variety and quantity. As someone who enjoys all things culinary, I look forward to tasting and sampling as much variety as possible. I don’t need to remind myself what a typical salted almond tastes like at a holiday party, but anything homemade I would feel sad not to try.

The challenge is learning what to pick and choose. As much as I love dinner rolls, I can have them year-round, so they are probably not something I should spend my proverbial dinner calorie bank on. The same with a second helpful of just about anything. There is too much to taste to use up stomach space on seconds

One of my eating strategies is to splurge when it’s worth it and save when it’s not. Go big or go home when it counts.

Worth it = Thanksgiving dinner

Not = The Thursday before Christmas when someone brings chocolate chip cookies to work

Worth it = A wedding with a lovely buttercream-frosted cake

Not = Dessert after a Tuesday night dinner out in a restaurant because we’re tired of cooking

Worth it = Homemade apple pie

Not = Packaged goodies made in a factory

Of course your worth its might be different than mine. I definitely don’t think there’s a right or wrong way to approach this season of abundance - as long as you are mindful of the quantities you take in. We all have to figure out what tricks work best with our own personalities.

What strategies do you employ to eat healthy during the holiday season?

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Editor's Note: Kath Younger is a new mother and dietitian. She posts at Real Health every Monday on motherhood and nutrition.

Starting a Mindfulness Habit During the Holidays

2012-12-13T15:42:01Z

December is notoriously famous as the busiest time of the year, and many of us get sucked into the wind tunnel that is the holiday season. What better time to focus on mindfulness? This video kicks off a handful of posts on mindfulness and being present. Mindfulness can be applied to many aspects of health and wellness - eating, emotional health, stress and the time you spend with your family.

My goals for the next few months are to stay mindful with motherhood, time management and stress and eating. What challenges do you have for yourselves to be mindful? Do you have any suggestions for me on the topics I cover in the video?

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Editor's Note: Kath Younger is a new mother and dietitian. She posts at Real Health every Monday on motherhood and nutrition.

The ABZzzs of Getting a Full Night's Sleep with a Newborn

2012-12-12T18:46:00Z

Sleep is one of the foundations of good health. Yet the sleeping patterns of a newborn baby can pose many challenges for parents trying to get a full night's sleep. Matt and I are nearly two months into parenthood and feeling well rested, all things considered!

We found a good groove of sleeping habits that have enabled us to both feel fairly well rested during the overwhelming time with a newborn baby. In this video we share our story of what has worked well for our family. Yes, this video is nearly six minutes long (I usually aim to give you tips within three minutes), but I think these six minutes could help you and your family get hours and hours more of sleep.

The primary ways we optimize our sleep include:

Pairing the crib with a bed - We put a full sized bed in the nursery so that we can lay down in the same room with our son Mazen. This ability to be with him through the night has given us the peace of mind necessary for extended sleep.
Rotating shifts for sound sleep - Instead of both taking care of Mazen at the same time, Matt and I have defined shifts for staying in the nursery. This way we do not necessarily have to have a monitor turned on in the bedroom and one of us can get a full night sleep.
Feeding with a bottle - Nursing can often have an impact on a parent's sleep schedule. We reduce this impact on our sleep, by frequently using a bottle to feed Mazen at night. In the video, Matt talks about his experience feeding Mazen with a bottle. Spoiler alert - he loves it.

We’d love to hear your sleep stories and what tips you guys have for getting the best sleep you can with a new baby at home.

What has helped you more than anything else get a full night's sleep while caring for a baby or child?

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Editor's Note: Kath Younger is a new mother and dietitian. She posts at Real Health every Monday on motherhood and nutrition.