Happy (Healthy) New Year!

cute cuties

I don’t know about you but but December 31st each year I am super-ready for some healthy eating after a month of splurges, parties and cookies galore. I wrote some tips for “getting back in the healthy saddle” over at LiveWell Colorado.

And I will be putting those tips in place right after I go to that party tonight, then make that delicious french toast tomorrow, then have that big pasta dinner to celebrate New Year’s Day – well, maybe on the 2nd 🙂

Here’s a teaser:

After a long couple of months of parties, holiday cookies and all other manner of food indulgences, January 1st can be a time to “get back in the healthy saddle.” Some of us look forward to going back to the routine of work, school, exercise and more moderate food intake; but others of us can struggle to give up the sweets and treats that have been so abundant since Halloween.

So how can you return to (or start) healthy and sustainable eating and exercise habits in the new year?

One step at a time.

It can be tempting to set lofty goals like exercising everyday, never eating dessert and giving up soda on January 1. But for most of us, setting multiple, large goals at once just isn’t realistic.

To increase your chance of success, try setting one or two small, manageable goals at a time. For example, take a walk two times per week, and limit sodas to once per day. Once you have achieved your initial goals, add more – eventually you will get to where you want to be.

Read the rest of the article at LiveWell Colorado.

Healthy Pancakes for the Holidays

We have 3 days to go until Christmas and I am already on junk food/sugar cookie/artichoke dip overload.  So when my kids had a sleepover this weekend, I couldn’t bear to consume one more sugary, unhealthy meal.  Luckily these girls were game for a breakfast that didn’t come in a box, so we headed over to the Produce for Kids website and chose these Nutty Apple Pancakes.

I’m a big pancake fan, and we already had most of the ingredients so we gave it a go.

Here’s how it went:

Mixing the dry ingredients

Mixing the dry ingredients

Eggs!

Eggs!

Putting is all together

Putting it all together

This recipe was great because it included some new, unique flavors.

This recipe was great because it included some new, unique flavors – and doesn’t it look pretty?

Good to the last bite!

Good to the last bite!

Nutty Apple Pancakes were a big hit with this crew.  Check out the recipe here.  To learn more about Produce for Kids, or to find more of their kid-friendly, delicious and healthy recipes check out their website.

10 Thumbs Up!

10 Thumbs Up!

 

Do you need some last minute ideas for holiday snacks? Looks at these!

PFK

Holiday Stress – Can Heels Be the Cure?

Screen shot 2013-12-19 at 7.05.36 AMCrunch time has begun! Only one weekend left until Christmas – for some that means lots of excitement and joy, for others it means stress levels are reaching an all-time high.  I wrote some tips about how to manage the highs and lows of the season over at Produce for Kids.  Here’s a glimpse:

Come up with a plan. Finances can be one of the biggest sources of stress around the holidays. To avoid over-spending, devise a budget and a plan for gift giving – and stick to it! Most people agree that the holidays aren’t about big, fancy gifts, so try keeping it simple and inexpensive, and leave the stress behind.

Read the rest of the tips here.

 

On another note: I seriously love the graphic above! Maybe if I wore heels to do my shopping I wouldn’t be so stressed? Hmmm.

Keeping It Real at Christmas

I recently received a Christmas card with the following note:

After reading your last blog entry I couldn’t resist sending you a copy of our Christmas card.  It is a far cry from Martha Stewart, but it should give you a good laugh.

Here it is:

Christmas Card

Seriously, how darling is that family?

Here’s the real-life, not-perfect, but super-cute story behind the photo:

We decided that our Christmas card needed some explanation this year:  
Let’s just say there were hopes and dreams of the “perfect family photo” for this card.  

About 10 minutes into our photo secession, son #1 found a section of perfectly flat, bright green, artificial turf.  

Naturally, he decided to run onto the grass…only to find that it was not.  

Imagine his surprise as the carpet of pond scum parted as he fell face first into the water.
This photo was candidly taken right after pulling him out.  

It describes life with 3 children perfectly!

 Merry Christmas!

Thanks so much for sharing, Mandy! Your Christmas card certainly shows us that real and honest – along with it’s accompanying scum – makes for the most memorable (and sincere) holiday greetings!

Why I Hate the Holidays (Hint: It’s the Most Stress-filled Time of the Year)

no turkey

Sorry to be a downer, but I find the holiday season to be the most stressful and unpleasant time of the year.  Each year at this time, I find myself daydreaming of far away beaches, mountains, deserts, plains – anywhere that would provide an escape from the stressors of the holidays at home.

Many folks have very good reason to find the holiday season difficult: the death of a loved one, the break-up of a marriage, the loss of a job.  These painful events can make the holidays excruciating for people, and I don’t want to discount the real-ness of their pain.  But their are also other – albeit less tragic – aspects of the holidays that can make them a struggle for people as well.

Our families don’t change.  Very few of us have “perfect” families.  Awkward blended families, alcoholic uncles, inappropriate in-laws – we all have at least one family member that drives us crazy – or worse.  But for some reason, many of us expect that our families will be magically transformed after Halloween and become the happy, smiling, super-functional families we see on cookie tins and Christmas cards.  Well, hope all you want folks but the family you started the year with is the same one you’re stuck with now – maybe even worse.

There’s only one Martha Stewart.  Ms. Stewart started a wave of domestic arts that seems to be reaching a fever pitch with the growing use of Pinterest, Etsy and similar sites.  I have to admit, I do love crafts and all things Martha, but the pressure to look perfect while serving the perfect meal in the perfect house while your perfect children are doing a perfect craft is overwhelming, and quite frankly impossible to achieve.  There’s is only one Martha Stewart people – and you are not her.

A lot of traditions are dumb.  <—– OK, that wasn’t a very mature sentence, but it’s true.  Roasting a turkey on Thanksgiving because it’s “tradition?”  Ick.  I can be just as thankful (and a whole lot more gastronomically satisfied) with a big plate of spaghetti and meatballs.  So why do I stress out about making a bird every year? Beats me.  Sure, there are a few, very meaningful traditions in my family which I love – but what I would really love is to ditch the dumb ones that drag me down and make the holidays drudgery.

They’re so darn long.  Why, oh why do we need to start celebrating one holiday after another with no break whatsoever starting on October 15th?  Seriously, two and a half months of anything will get old.  And the holidays are no different.  The retail chains and box stores may be a lost cause when it comes to shortening the holiday season, but at least I can resist celebrating Christmas until at least December.  Better yet, December 24th.

Bah humbug.

Click here for more tips for managing holiday stress.

Click here for more about why the holidays are tough.

Click here for more about surviving the holidays with flair.

 

 

 

7 Things Depressed Kids (and Their Parents) Need to Know

Dr. Deboarh Serani

Dr. Deborah Serani

Today I am welcoming Dr. Deborah Serani as a guest blogger! I recently reviewed Dr. Serani’s newest book, Depression and Your Child, which provides valuable information to parents, caregivers, teachers – really anyone who knows and loves kids – about depression in kids; including how to spot it and how to help. I am thrilled to have her guest post for me today, Welcome Dr. Serani!

Read on for 7 Things Depressed Kids (and Their Parents) Need to Know:
1. Understand the texture of feelings:  Many children in this era of super technology aren’t skilled at reading facial cues, understanding eye contact and  complex emotions. Studies show that children with depression struggle further, however, having difficulty differentiating the differences between different kinds of emotions. Sad is different than lonely. Lonely is different disappointed. Often, depressed children need help understanding the textures of emotions. When they become confident identifying their feelings, they can set into motion the best plan of action to improve their mood.

2. How to spot negative thinking: I like to teach children about the quality of their thoughts by using a thumbs up and thumbs down technique. Is what you’re thinking a good thought….one that would get a thumbs up from other people? “I studied for my test. But if I get a bad grade, it’s okay because I know I tried my best.” Or is it a hurtful or negative? One that really is untrue and realistic.  “It doesn’t matter if I studied. I’m stupid and I’ll fail the test anyway.”  Teaching children to catch the negative talk helps them approach every issue in life from a place of positivity.

3. How to use positive self-care: Learning to live with depression requires a child to be clever and ever-ready to use soothing ways to address sad moods. I find reminding children to use their 5 senses – sight, touch, hearing, taste and smell – really helps. Things like cozying up to a stuffed animal, hugging loved ones, snacking on healthy, flavorful foods, taking in the fresh air, listening to upbeat music and making time to see colors, nature and sunshine. All of these raise dopamine and serotonin levels improving mood, and teach children how to self-soothe.
4. Why exercise is important: The fatigue that comes with depression leaves kids tired and irritable. Physical complaints like aches and pains also knock them out for the count. When we take the time to teach children about the importance of physical exercise, it will become part of a lifelong skill-set. Be it playing tag with friends or catch with the dog, swimming or riding a bike, kick-boxing or yoga, or a simple walk, the shift in neurochemistry boosts mood.

5.  When too much of something isn’t good. It’s vital for kids to learn how too much of anything can upset the apple cart. For example, the fatigue of depression can leave children tired, with many prone to sleeping all day. Instead, children should learn that a nap is better than a full-on sleepfest. Some depressed children eat in excess, while others lose their appetite altogether. Both of these extremes are unhealthy. Too much crying, too much avoidance or too much irritability raises the stress hormone cortisol, which heightens anxiety and alertness. When we teach children to monitor their experiences with healthy limits, we give them the ability to balance and self-manage their well-being. Daily stickers for young ones and journaling for the older set can teach children how to better monitor symptoms and moods.

6.  Know the difference between a bad day and a sad mood: When depressed kids learn how to measure the moment, they learn that a sad mood doesn’t have to ruin a day. However, if they can’t shake off the sad mood – and the rest of the day feels like an epic fail, it’s great for kids to know that a bad day doesn’t equal a bad life. Tomorrow is a new day. One to be measured for its own value.

7.  How to let others know you need help. When children are depressed, they often don’t know how to reach out for support. Their fatigue and irritability dulls problem solving skills. Others might not feel they deserve help or would rather isolate themselves from family or friends. Depressed children need to know that everyone needs help now and then – and that no one can …or should… handle everything alone. I like to teach children to communicate their needs verbally and non-verbally. With words, through crying, by touch – it’s okay to show you others that you’re having a tough time.

Book Review: Depression and Your Child

3 Comments

Depression and Your Child

Dr. Deborah Serani is one of my favorite psychologists. Not only does she maintain a fun, hip social media presence, she also writes an informative and popular blog.  Oh, and that’s in addition to working as a clinical psychologist and professor. Earlier this year I reviewed her book, Living with Depression – which I absolutely loved.  Here’s a bit of that review:

There have been other psychologists who have written about their own struggles with mental illness, but I found Dr. Serani’s candid admissions and forthcoming attitude about her mental health history to be not only refreshing but intriguing. I found myself wishing she had written more about herself and her family (full disclosure: While Dr. Serani and I have never met in “real” life, we have had several conversations via social media in the last few years).  And while it’s been done before, integrating personal and professional knowledge about depression made the whole book a quick and informative read.

Check out the whole review here.

Because of my feelings about her first book, I was thrilled to learn that she was working on a new book.  I was even more thrilled when a brand new copy of Depression and Your Child arrived in my mailbox!

As with her first book, Dr. Serani includes personal experiences in this book, recounting her own childhood memories of struggling with depression.  It was equally fascinating and heartbreaking to read about her lack of energy and interest in the world as a result of her low mood.  More importantly, it helped me understand how depression feels as a small kid in a big world – and how it varies from depression in adults.

But this isn’t just an autobiography – at its heart it is a handbook for parents (and really anyone who loves, works with or is around kids).   Teachers, health care providers, grandparents and babysitters will all find this book useful as it explains, in readable language, why depression occurs, and how it can feel once it has set in (hint: it isn’t just about sadness and crying).  The book also outlines (in a non-judgmental way) options for treatment, including psychotherapy, medication, and lifestyle changes (food, exercise, etc).  And Dr. Serani goes even further to describe not just the treatments available but also how and why they work.

None of us want to consider that there are children among us who struggle with feelings of hopelessness, sadness or a desire to end their lives.  Unfortunately some do.  And Dr. Serani’s book will serve as a manual for those helping kids through these most difficult times.

To learn more about Depression and Your Child, or to order a copy, click here