Garland Pose

peacewithinyoga.blogspot.com

Garland Pose: There is a modified pose for the later stages of pregnancy.

Benefits: Stretches the ankles, inner thighs and groin and helps ease childbirth when practiced consistently into late pregnancy.

Practice: With your feet as close together as possible, squat on your yoga mat. Exhale as you lean forward and fit your torso snugly between your thighs. Bring your palms together as you press your elbows against your thighs. Remain in this position for about 30 seconds. Inhale and slowly return to standing.

Modified Garland Pose: You will need a chair to practice the modified pose. With your feet as close together as possible, squat and sit on the edge on your chair. Exhale as you lean forward. Bring your palms together as you press your elbows against your thighs. Remain in this position for about 30 seconds. Inhale and slowly return to standing.

Neck Massage

altiusdirectory.com

Neck massages reduce stress and tension.

Technique: Begin this massage at the back of your neck by placing the fingers of both hands at the base of the neck and squeezing in a circular motion. Move slowly up the neck, along either side of your vertebrae, toward your skull. Then move back down continuing to squeeze the neck 

and move in a circular motion toward your shoulders.

Momfulness

Momfulness: Mothering with Mindfulness, Compassion, and Grace

By Denise Roy

Jasmine

purisanti.com

-Uplifts the emotions
-Eases (postnatal) depression & emotional imbalances

-Soothes & hydrates dry skin
-Restores clarity
-Reduces tension & stress

(Not to be used during pregnancy)

*Consult with your physician before using this or any other essential oil.*

The Ministry of Motherhood

The Ministry of Motherhood: Following Christ's Example in Reaching the Hearts of Our Children

By Sally Clarkson

Reflecting

I've always enjoyed the solitude, peace & wisdom found in a long, quiet walk outside.  I needed to hear from God the other day, so I took a walk with our baby.  Here is some of the beauty that we enjoyed on our journey.

Slow down & enjoy the magnificent world around you.

More Veggies Please!

So my journey toward vegetarianism has begun..... I didn't really plan for this to happen, but a couple of weeks ago I felt my body and spirit telling me to give it a try.  So far, so good.  I must say that it brings out the creativity in me.  It hasn't been difficult for me not to eat meat, but I must have variety.  Boring routines consisting of the same foods repeatedly just won't do.  So I've decided to share a few of the meals that I enjoyed.

Spaghetti & Sauce, Greens & Roasted Tomatoes with Parmesan Cheese & Oregano

Roasted Red Potatoes, Carrots, Onions, Green & Red Peppers

Zucchini Bread

Black Bean Burger with Lettuce on a Whole Wheat Pita Bun 

Veggie Pizza

Not Shown:

Portabello Mushroom Sandwich

Vegetables, Tofu &  Rice

French Toast & Fresh Fruit

Veggie Omelet

Veggie Quesadilla

Pumpkin Oatmeal

Sweet Potato & Corn on the Cob

Grapes, Apples, Strawberries, & Bananas

Strawberry & Banana Smoothie

Veggie Sub on Whole Wheat Bread

Etc....... 

I don't know if this is simply a trial run or a new way of life for me.  I currently don't have a taste for meat and I'm enjoying all of the fruits and veggies that summer has to offer.  It's also nice to support my husband's sustained vegetarian lifestyle and a great excuse to buy a few cookbooks!

The journey continues.  In the meantime....More Veggies Please!

Therapeutic Touch

With the intention to help or heal, Therapeutic Touch therapists place their hands on or near a person's body, directing the individual's energy by interacting with their energy field, stimulating the body's natural healing ability while balancing the energies of the total person instead of treating a specific physical disease.

Reflexology

Reflexology is the process of applying pressure, using the thumbs and fingers, to specific reflex points on the hands, feet or ears in order to improve one's health.  These reflex points correspond to the different organs and systems within the body and stimulating these areas is beneficial to the organs and to the recipient's general health.

Healing Touch

Healing Touch uses gentle hand techniques to help re-align one's energy field and accelerate healing of the mind, body, and spirit.  The goal of Healing Touch is to restore harmony to one's energy system, which stems from the belief that human beings are fields of energy, constantly interacting with others and the environment.

invisibleheartstrings.com

Acupuncture

Acupuncture is the insertion and manipulation of needles into the skin or tissues at specific points on the body to alleviate pain, discomfort or illness.

Reiki

Reiki promotes balance throughout the human system through soft, non-manipulative touch.  This spiritual healing practice works with the subtle vibrational field thought to penetrate and surround the body.  

10 Thoughts on Whole Living

1 YOU WON'T KNOW HOW FAST 

     YOU CAN GO UNTIL YOU TRY.

2 Changing the way you

     eat may be the most

           transformative action you can take.

3 WHEN YOU 

     FULLY INHABIT

     THE MOMENT,

     INSPIRATION IS

     LIKELY TO JOIN

     YOU THERE.

4 Nature can only work its healing

     magic if you immerse yourself in it.

5 Blaming

    never fixes

    what you

    think it will.

6 DON'T CONFUSE

     WHAT YOU THINK

         WITH WHO YOU ARE.               

7 FLOWERS, HERBS, OIL:

      BEAUTY BEGINS WITH

      THE SIMPLEST ELEMENTS.

8 THE FIRST STEP TO GOOD HEALTH

   CARE IS MAKING YOURSELF HEARD.

9 Financial ease comes from understanding what your money is  doing for you- as well as to you.

10 When you're overloaded, fight the urge to work harder.  Instead,  slow down and reflect on what matters most.  

This post was written by Terri Trespicio for Whole Living Magazine.

Pictures: 1- fineartamerica.com   2-feminocracy.wordpress.com

Staying Home

Staying Home: From Full-Time Professional to Full-Time Parent

By Darcie Sanders, Martha M. Bullen

Finding Your Purpose as a Mom

Finding Your Purpose as a Mom: How to Build Your Home on Holy Ground

By Donna Otto, Anne Christian Buchanan

What's Your Self-Care Strategy?

Stress, sleep deprivation, fatigue, frustration and that feeling of being overwhelmed. Shall I go on? 

We're working moms! We have responsibilities at home and the office. We've become pretty accustomed to trying to manage the load and then maybe, just maybe we find time for ourselves.

Self-care simply means to take care of you, even when you are taking care of others.

What's Your Self-Care Strategy?

Do you have one?

"Strategy" sounds like a major undertaking. It's really not when you incorporate the little things that contribute to your self-care along the way. It doesn't matter if you are a working mom, stay-at-home mom or part-timer. "Baby steps" will help you (and me!) include even the smallest self-care actions into the weekly grind. Pardon the "baby steps" pun!

Let's strategize with 4 easy steps...

1) Nourish Your Soul
Think of something you enjoy doing. Think of your needs and then put it to action by adding it into this week's calendar. Just a ten minute break will make a difference. There's no time like the present!

2) Stress Busting Rather Than Belt Busting
Hate to tell you this... it has to be said! All that extra stress we carry around can also contribute to the bulging waistline, the muffin top and the lingering baby weight. Ouch. I know, it was hard for me to type this out, too.

All is not lost though. Exercise is a great stress reducer and has so many physical benefits. Quick stress reducers with an immediate effect include 1) deep breathing exercises, 2) calming music 3) drink a lot of water 4) go for a walk and 5) get the posture in check and sit up!

3) Share The Load
Leave Supermom at the door! Who can help lighten the load at work or home?

And, don't forget by sharing the load you can also include medical appointments, the dentist or even a spa day into the program. Ok, the medical and dentists appointments may not be as fun as a spa day, but they are very important "must-do" items to stay healthy!

4) Practice The Positive Push-ups
Self-care also includes how we view situations, our response to things that pop up in our lives and our internal dialogue. Evaluate the positive aspects in your life and practice self-admiration in order to give away the self-doubt. I am practicing every day... 

Start out with one or two "baby steps" a day and your self-care strategy will become a part of the everyday adventure!

Tell us! How do incorporate self-care into the busy schedule?

This blog post was written by Stephanie Lema for WorkingMom.com.

Rigatoni wit Eggplant and Buffalo Mozzarella

Ingredients

4 tbs. olive oil
pinch of dried red pepper flakes
1 large eggplant, cut into ½-inch dice (peeled or unpeeled)
3 cups marinara sauce
salt and pepper
12 ounces rigatoni
1 ball fresh milk mozzarella, cut into ½-inch cubes
6 fresh basil leaves, roughly torn
½ cup freshly grated Parmesan cheese

Preparation

1. Bring 4 quarts water to a boil in a large covered pot over high heat.

2. While the water is heating, heat the olive oil in a large skillet over high heat. When the oil is very hot, add the red pepper flakes and the eggplant. Cook, turning the eggplant frequently, until it begins to brown and soften slightly, about 2 minutes.

3. Add the tomato sauce to the skillet and reduce the heat to low. Simmer gently until the mixture is hot and the eggplant is almost tender, 2 to 3 minutes. Remove the skillet from the heat. Season with salt and pepper to taste.

4. Add 2 tablespoons salt to the boiling water and stir in the rigatoni. Cook, stirring once or twice according to the package directions until the pasta is al dente, 10 to 12 minutes. Just before the rigatoni is done, reheat the eggplant mixture over medium heat.

5. Drain the pasta and immediately transfer it to a warmed bowl. Pour the sauce over the rigatoni and toss thoroughly to distribute the sauce evenly over the pasta. Add the mozzarella and basil, and toss to combine. Serve hot, with the grated cheese on the side.


This recipe was taken from HealingLifestyles.com.

Simplicity Parenting

Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier, and More Secure Kids

By Kim John Payne & Lisa M. Ross 

The Stay-at-Home Survival Guide

The Stay-at-Home Survival Guide: Field-Tested Strategies for Staying Smart, Sane, and Connected While Caring for Your Kids

By Melissa Stanton

Zucchini Pancakes with Sriracha Sour Cream

Serves 2-4 

INGREDIENTS

-2 zucchini, shredded/grated
-1/4 red onion, shredded/grated
-3 tbs. whole wheat flour (maybe more)
-1 egg, beaten
-1/4 tsp. baking powder
-salt and pepper to taste
-red pepper flakes
-sour cream + Sriracha for dip
-chives for garnish

DIRECTIONS

Shred or grate zucchini and onion by hand or in a food processor. Transfer it to a strainer and sprinkle it with salt to allow the liquid to drain. You can also squeeze the liquid out.

Add the dry ingredients and the egg. Note you might have to add a little more flour if the mixture seems too watery.

Put on a frying pan and cook until heated. They will bubble like regular pancakes. I don’t use oil because I am trying to be healthier but if you wanted a crispier crust go ahead and use the oil. Sometimes after I cook them I put them in the toaster oven and toast until crispier. You can also put them in here to keep warm while you are cooking up the batter.

Meanwhile serve with Sriracha mixed with Sour Cream. Use your own taste to determine the amounts. Sriracha has quite a kick so be careful. Enjoy!!


This recipe was provided by The Chefanies for HealingLifestyles.com. 

Leap and the Net Will Appear

“Something in you is always calling you to dive into your greatness.” Once you do, you will discover that you have always been amazing, talented, unique, powerful, expansive, abundant and destined to live an incredible life. On some level, we always know this. The challenge is getting to a place where we leap no matter what we are currently experiencing. 

This is an excerpt of an article written by Cynthia James. Click the link to read this entire post written for blog.gaiam.com.

The Mother's Guide to Self-Renewal: How to Reclaim, Rejuvenate and Re-Balance Your Life

By Renee Peterson Trudeau 

Stages of Pregnancy

The first, second, & third trimesters are explained, including what's happening to you and your developing baby at

Stages of pregnancy | WomensHealth.gov

Mommy Mantras

Mommy Mantras: Affirmations and Insights to Keep You From Losing Your Mind

By Bethany E. Casarjian, Diane H. Dillon

Everyday Blessings

Everyday Blessings: The Inner Work of Mindful Parenting

By Myla Kabat-Zinn & Jon Kabat-Zinn 

Creating Your Own Wellness Plan

Someone recently asked me, “What steps do I take to work towards better health?” Here’s what I said.

When someone realizes they want/need to work towards better health, there are certain steps to take in order to create lasting lifelong changes. The first step is figuring out what needs to change. Look at your lifestyle and determine where you need to improve. It can be in the areas of nutrition, fitness, emotional wellness, stress control, relationships and even spirituality. Determine which areas need work and start there.

The next step is to design a realistic plan with mini goals. To overhaul your routine is temporary and destructive to your self esteem and well being. To set a realistic goal (ex: drink more water, exercise 1 more day than the week before, no eating off of anyone else’s plates, etc.) and achieving it builds self esteem and confidence to continue.

You know where your struggles and greatest obstacles lie. For some people, it’s finding time for fitness. For others it’s dealing with binge/emotional or mindless eating. For some it’s finding better outlets for stress control. Whatever you’re struggling with most is the first place to start because that’s what’s holding you back from looking, feeling and living your best.

The key is to determine what needs “tweaking” so that you put yourself on the road to better health. Believe it or not, even spending time with positive, optimistic people as opposed to negative, pessimistic people is a step in the right direction. Happy, upbeat people actually support and strengthen our immune system!

What change will you make today? Comment and share!

This post was written by Debi Silber for WorkingMother.com.

Exercise in the Early Stages of Pregnancy

Overview

Keeping up with physical activity during pregnancy can help you maintain a healthy pregnancy weight and fight fatigue. It also helps improve endurance, which prepares you for the long hours of labor and delivery as well as recovery. Many forms of moderate exercise can be done during the first trimester. However, certain activities will require extra precautions and others should be avoided entirely.

Benefits

Exercise does more than control weight, fight fatigue and boost endurance during pregnancy. Regular physical activity throughout pregnancy will also help you prevent pregnancy-related conditions such as gestational diabetes and high blood pressure. According to MayoClinic.com, exercise also wards off postpartum depression. Regular exercise also reduces pregnancy discomforts such as back pain. Work up slowly to exercising 30 minutes daily to maximize these benefits.

Precautions

Your body craves a bit more rest and care during pregnancy, but it is safe to engage in light to moderate physical activity during early pregnancy. According to the American Pregnancy Association, exercise will not increase your risk for miscarriage. However, you should take extra precautions to avoid exhaustion and dehydration. If you enjoy no-contact team sports, inform anyone playing with you of your pregnancy.

Pregnancy-Safe Exercises

Many low-impact exercises are appropriate during pregnancy. Walking 30 minutes daily has the benefits of moderate aerobic exercise without putting considerable strain on your body. MayoClinic.com also recommends swimming, stationary cycling and rowing during pregnancy as well. In addition, some hospitals and fitness centers offer yoga or other low-impact exercise classes specifically for pregnant women.

Exercises Requiring Modification

During early pregnancy, you can likely continue weight training activities with some changes. According to the American Pregnancy Association, exercises that strain your lower back muscles should be avoided. Your lower back will become increasingly strained as pregnancy progresses. Pass on heavy weights and use smaller weights or bands to improve tone. For cycling or hiking, stick to the even terrain of tracks and roads to prevent falling injuries.

Exercises to Avoid

While most exercises are safe during early pregnancy, you should avoid certain activities all together. Avoid contact sports such as rugby, tackle football or wrestling during pregnancy. Additionally, stay away from activites with a high fall risk such as downhill skiing and skating. You can do exercises that involve lying flat on your back before the end of the first trimester. In the second and third trimester, these exercises should be avoided as lying in this position will reduce blood flow to your baby.

This post was written by Kristin Leigh for LiveStrong.com.

Mojo Mom

Mojo Mom: Nurturing Your Self While Raising a Family

By Amy Tiemann

Momma Zen

Momma Zen: Walking the Crooked Path of Motherhood

By Karen Maezen Miller

Chronic Stress and its Toll on the Busy Working Mom

How does chronic stress show itself? We see it in the form of digestive problems, irritability, insomnia, unstable mood, skin disorders, aging, weight gain, fatigue, poor wound healing, muscle tension and strain, back and neck pain, upper respiratory infections, a suppressed immune system, a range of diseases and more. The list is endless.

Many of us combat the symptoms of stress by self medicating behaviors such as overeating, binge eating behavior, emotional eating, mindless eating, overspending, drinking, smoking and other reckless behaviors designed to numb, calm or distract us from our stress.

The only effective way to deal with stress is by first understanding how your body reacts to stress (shallow breathing as opposed to deep and relaxed), poor digestion, overheating, sour stomach, muscle tension, etc. Once that's identified, it's important to identify the stress trigger (people, place, action, event) which causes you stress. Once you've found that answer, you may want to accept the idea that the stress trigger probably won't change... but the way you handle it can.

Of course, when it comes to reducing our stress, we can simply take on less. Most of our stress is self imposed based on expectations we've designed for ourselves. While it's true that a working mom can probably handle more than what's humanly possible, it doesn't mean it's not taking its toll on the way we look, feel and live. Also, when we find ways to take on less we are often better able to stay true to what's really important to us. 

How can you stress less? I'd love to know-comment and share!

This blog post was written by Debi Silber for WorkingMother.com.