Five steps to the life you want!

Here's a five-step strategy to help you get the life you truly desire.1: Tell yourself you CAN do it. We all have that little voice in our head telling us that our ideal lives are ridiculous or out of reach, says Laura Berman Fortgang, a best-selling author. "Most of the time the things we tell ourselves that we can't do are really stuff we just make up," says Fortgang. No time. No money. No know-how. And what about the kids? Most of us can come up with a laundry list of excuses, because change is scary. By definition it disrupts, affecting not just ourselves but also the circle of those close to us, says coach Jennifer Corbin, founder of The Balance Studio (www.the balancestudio.com). You need to decide that you're going to ignore naysayers when you're in the construction phase of your life plan. To get past your excuses and fears, life coaches suggest, ask yourself this simple question: If it were impossible to fail, what would I be doing? When Sharon Geraghty answered that question, the accountant realized she wanted to own her own fabric store and teach sewing. Everyone told her that with two toddlers at home, she wouldn't have the time to start a business, never mind put in the long hours it would take to ensure its success. By writing a life plan, she was able to see that no laws dictate that a new business owner can't work a flex schedule. So she kept her shop open to customers for half the day, when her children were in school. In the afternoons she'd pick up her kids, then go home and do the paperwork. Defying skeptics, Sharon's business thrived for almost a decade. 2: Figure out what you really want. This is not an easy step. Three years from now? We're worried about where we're going to be three minutes from now. Take the time to soul-search, and be aware that there's usually a difference between what we want and what we think we should want, says Fortgang. You don't want to spin your wheels working toward career or personal goals that other people or society as a whole says you should want. Fortgang calls this "shoulding" on yourself, and it can be the biggest hurdle to real happiness. So step two requires a reality check. Strip away all the denial, be honest with yourself, and think about what it is you really want—across various aspects of your life. Although a rut is easiest to blame on work, on-the-job frustration is often a signal that other aspects of life are not in alignment, life coaches say. Such raw self-evaluation will give you permission to work toward your own desires regardless of others' expectations. This can be especially difficult for working moms, because we usually place self-care at the bottom of our priority list. "We don't take care of ourselves. We take care of others," adds Fortgang, who is the mother of a 9-year-old and 5-year-old twins.To crystallize your real desires, you have to identify your core values, coaches say. Values are personal and can be anything from a need to be a leader to a wish for greater creative expression or even a simpler day-to-day life. To ID your values, think of a time when you were inspired or excited, says coach Christina Barr of Square One Solutions in Chicago. Write down the details of the story and ask yourself what made you excited. What was important to you about the situation? Notice the values expressed by both the outcome you wanted and the process you took to get there. During what activities do you feel the greatest sense of happiness and fulfillment? What gives you the most satisfaction? What are you most passionate about? Review the discoveries revealed by your answers. List all the values that these situations suggest are important, such as short tasks versus long deadlines and flexibility. Put the list away. After several days, narrow it down to a just a few. The goals on your life plan should support or coincide with these values.When Tracy Levine, a marketing exec at a major bank in New York City and mother of two, wrote her life plan, she thought that after 17 years with the company, she needed a new career. But when she identified her values, she realized that what she really wanted was more time with her kids and to be a leader. Her job wasn't satisfying either value—but her life plan helped her see that she didn't need to quit, she needed to reprioritize. The flexible schedule that came with her position already gave her more time with her kids than a new job probably would. So she decided to use her time better. Now she makes it a point to leave the office by 5:15 p.m. sharp, making her family life a priority. To satisfy her desire for a leadership role, she beefed up her volunteer efforts outside the office and in a parenting group at work. Two years after first developing her life plan, Tracy is still in the same job but feels so much has changed. "A life plan gave me structure," says Tracy. "I didn't make as big a change as I first envisioned. But sometimes not making a drastic change is okay."3: Visualize your new and improved life. Imagine the life that you want. Picture yourself as that independent businesswoman, organic gardener or time-for-brownie-baking mom. You should be able to see the precise details as if you were looking at a painting, says Barr. Exactly what would your day be like? What time would you wake up? Who would you interact with? How long would your day be? What would you spend most of your time doing? Seeing these specifics will help move your vision from dream to reality. If Mary Sutherby had taken the time to focus on the details, she would have realized she didn't really like the picture she was drawing. Mary sold securities and walked away from that fast-paced career when she became a mother. But the stay-at-home life didn't agree with her, either. Assuming that Wall Street and motherhood couldn't mix, she decided to use her journalism degree and turn to writing. However, Mary soon discovered that although a writer's life gave her flexibility, it was also isolating. She found sitting at her computer all day tedious and yearned for the results-driven world of her finance life. If she had truly visualized daily life as a writer, she would have recognized that watercooler chatter mattered and that writing's solitude wasn't for her. With a life plan in hand, Mary realized she liked the independence of selling securities but didn't like the late-night meetings and heavy travel. So she's returning to her old industry, but to a position that is project driven, allowing her to work independently, with limited travel and deadlines, to suit her family's schedule. 4: Map the next Three months to Three years. There is power in putting your vision on paper and then attaching it to a specific timeline. Realize that the structure and timeline of a plan will depend on the individual who writes it. Once your life plan is written, post it where you'll see it every day—by your mirror, on your desk, in the bathroom, on your refrigerator. If a plan sits on a shelf, it rarely becomes realized. Review your plan at least once a month and work on it every two weeks. Also share your plan with other people. It will help you create a support system. Enlist a partner, a friend, a spouse or a coach to ensure you are meeting your ongoing goals. 5: Get the tools you need. After all this honest reflection, you should be more self-aware then ever before. Now it's time to take what you've learned and turn it into action. You've plotted your deadlines—what steps do you need to take to meet them?

By: Cora Daniels

winter blues

During this time of year many moms go through what is known as 'winter blues' .

'Winter blues, also known as seasonal affective disorder (SAD), is a real condition, "a depression that occurs yearly, usually starting in fall or winter and ending in spring or early summer," explains Douglas Jacobs, MD, an associate clinical professor of psychiatry at Harvard Medical School. The seasonal decrease of daylight may cause an imbalance of the hormone melatonin, which helps regulate our sleep-wake cycle.December, January and February are often the worst months for SAD sufferers. Symptoms include excessive sleeping, difficulty staying awake, overeating, weight gain, fatigue, loss of interest in things you usually like to do and feelings of sadness, apathy and irritability. Women are at a higher risk for SAD, making up 70 to 80 percent of the estimated 10 to 20 percent of Americans who experience it. If your case of SAD is mild, you may get relief by increasing your exposure to sunlight. Take walks outside in the morning and during lunch, sit by a window when you can—while you get ready for work, during your commute or at the office—and take breaks outside or near a window frequently throughout the workday. For more severe cases, research suggests artificial light therapy might help reduce the symptoms of SAD in 50 to 80 percent of sufferers. Further options include psychotherapy and antidepressants. '

By: Michele Bender

Energy Boost for Moms

I absolutely love this article! It is really helpful and practical and totally suited for working moms.

Healthy Mom - Eat For Energy!
How to eat right for an energy boost
By: Michele Bender

Working moms need a lot of stamina—don't we know it. So we need to eat right on the job, something we often don't do. (Your body deserves better than that chips and Diet Coke lunch.) Form healthier habits with energizing tips from Lisa Drayer, RD, a New York City-based nutritionist:

Mix it up

Combine carbohydrates and protein for meals and snacks. Carbs are the main source of energy for your brain and muscles, but if eaten alone they can bring on a sharp blood-sugar rise that's quickly followed by a crash. Combining carbs with protein, which boosts alertness, and a little fat slows the sugar rise to help sustain energy.

Be a grazer

Eat every three to four hours to constantly fuel your body. Going too long without food can cause fatigue.

Keep portions small

Very large meals (especially those high in fat) can leave you sluggish because they demand increased blood flow to the stomach for digestion. That means less blood to other areas, including the brain.

Cook from scratch more often

Limit processed foods because they can contain energy-robbing refined carbohydrates.

Stay hydrated

Sometimes fatigue is a sign of dehydration, so sip water throughout the day to get eight full glasses.

working moms

As a working mom, you are fully qualified to perform professionally in many different career fields. You could hit the lecture circuit as the leading expert on time management. You're a expert on diplomacy, both chauffer and chef extraordinaire, triage nurse, concierge, teacher, janitorial services consultant and the list goes on ad infinitum.

With a daily calendar that regularly has more "Appointments and To Do's" than your schedule system provides lines for, ... the day just gets more interesting as it progresses. The first call is from your 10 year old asking you to bring that homework assignment or project he's left at home, and the second call is the school nurse calling to let you know that the healthy happy 7 year old you sent to school this morning is now running a temperature of 101.6. Then there's the conference with the Math Teacher, the soccer practice, the doctor's appointment for the 101.6 temperature and let's not forget the goals and expectations from your job. By the way, ... your children have used up all your sick days, so if you do get sick,....well,...let's just say you'll be missed.

This is a day in the life of a working mother and the scary part is that it's not that far off base. This page, as it develops, will try to serve as a resource with information designed to make your life a little easier.

Maternity leave considerations

Decide on a return-to-work date. Discuss with your employer your options for how much time you can take for maternity leave. You might not have the luxury of deciding whether or not to return to work, but you can take as much time as you're allowed. Choose a day that's later in the week to make your first week back to work a short one.

Find dependable child care. The thought of leaving your newborn in someone else's care can be troubling. Finding a reliable child care provider whom you trust can ease your mind considerably. Your child care options range from individual in-home care to a child care center.
Give yourself time to research facilities in your area and to get on waiting lists, if necessary.

Have a talk with your boss. Discuss your job duties and schedule so you'll know what's expected of you when you return. If your workplace offers some flexibility, ask about flexible hours or working from home on occasion. Be prepared to suggest ways of making a more flexible arrangement work.

causes of osteoporosis

Osteoporosis Cause and Picture - The consequences of osteoporosis are devastating.
Like skin, bone constantly regenerates itself. The process works like this: Cells known as osteoclasts eat away old bone, while cells known as osteoblasts lay down new bone at the site of the old bone. It is a constantly ongoing process, which keeps the human skeletal structure strong.

Unfortunately, after the age of 35 the work of the bone-building osteoblasts begins to slow, while the osteoclasts continue to eat away at old bone structure at virtually the same pace as before. The end result is that the osteoblasts are unable to replace old bone fast enough to keep up with the ever-efficient osteoclasts.

This process appears to be an integral and orderly part of growing old. Like wrinkling skin, it generally proceeds very slowly in humans, corresponding with the normal aging process. Yet in a certain percentage of individuals the bone loss process seems to be accelerated, with some individuals losing as much as 1% or more bone density every year after reaching middle age. Scientists now estimate that for every 10% bone density loss, risk of fracture doubles.

How to eat right for an energy boost

Mix it upCombine carbohydrates and protein for meals and snacks. Carbs are the main source of energy for your brain and muscles, but if eaten alone they can bring on a sharp blood-sugar rise that's quickly followed by a crash. Combining carbs with protein, which boosts alertness, and a little fat slows the sugar rise to help sustain energy.

Be a grazer Eat every three to four hours to constantly fuel your body. Going too long without food can cause fatigue.

Keep portions smallVery large meals (especially those high in fat) can leave you sluggish because they demand increased blood flow to the stomach for digestion. That means less blood to other areas, including the brain.

Cook from scratch more oftenLimit processed foods because they can contain energy-robbing refined carbohydrates.

Stay hydratedSometimes fatigue is a sign of dehydration, so sip water throughout the day to get eight full glasses.

Tips to take time to play

Working moms need to take some time to play. I know that can be extremely hard, but it's not impossible. Here are some quick tips.

Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.

Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
See the sights in new cities by walking, jogging or bicycling.
Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
Play your favorite music while exercising, something that motivates you.
Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
Join a recreational club that emphasizes physical activity.
At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
When golfing, walk instead of using a cart.
Play singles tennis or racquetball instead of doubles.
At a picnic, join in on badminton instead of croquet.
At the lake, rent a rowboat instead of a canoe.

General tips for flying alone with small children

Whenever possible, buy non-stop tickets. Every transfer adds peril. And don't be fooled by the phrase "direct flight" — it only means a route on which you don't change planes, NOT a non-stop.
Never go first class. Never. First class is full of over-tired business people with $4,000 laptops and non-plastic glasses with red wine in them. Enough said?
Try to buy tickets for the least popular times and routes:
Saturday is usually a light travel day.
The last flight before a red-eye tends to fill up.
Try to go on new routes for established airlines — it takes a while for travel agents and businessmen to discover these routes.
If you buy a seat for your child, ask for the aisle and window seat on planes that have three-seat rows. This will leave an empty seat between you; if you and the child have the same last name, most of the time ticket agents will keep that middle seat open for you as long as possible. On the rare occasion a businessman is inadvertently placed between you, he will generally be more than happy to move to another row, leaving you with that most precious of commodities — an extra seat.
Fly so that your child's normal naptime coincides with the middle of the flight. Try to avoid flights where naptimes overlap with boarding or de-planing — times which are too full of stimulation, tension and harsh intercom voices.
Consider, also, time changes and jet lag. Try to arrive at the destination an hour or two before bedtime in the new time zone. This gives everyone time to visit, eat and decompress, so that the over-tired child can then fall into bed and begin sleeping — that very first night — according to the new time zone. Another strategy (particularly good when going westbound) is to arrive a couple of hours past their usual bedtime. Again, this helps increase the chances that they will go to sleep and stay asleep until the new time zone's usual awakening hour.
Be upfront with your fellow seatmates. I used to hold my wiggly pre-toddler above the surrounding rows as we boarded, and say loudly, "Your worst nightmare has just come true: a toddler is sitting near you." Right away, I learned what kind of seatmates I had: people who loved kids, people who wished there were child-free airlines, people who were clearly going to be a lot of help. Nowadays I lean over the row in front of us and say, "My 4-year old is sitting right behind you. He's an active boy but we try to be very well behaved on planes. Please let me know if he does anything that bothers you." Again, everybody's on notice that you are a responsible parent in a difficult situation, and you find out, right away, who your friends are. Because you definitely need friends on long airplane flights. If there ever was a place where "It takes a village to mold a child," it's at 36,000 feet!

Tips to reduce stress for working moms

These are some practical tips to reduce working moms' stress.

Follow the same consistent routine each day so your children know what to expect.

Get up before your kids do to exercise or have a quiet cup of coffee.

Get showered and dressed before your kids wake up.

Set out your kids' clothes the night before so there's no arguing about what to wear.

Pack your children's lunches and backpacks the night before.

Let children do as much as they can by themselves -- get dressed, brush their hair or pour themselves cereal. This can help them feel independent while also freeing you up to do other things.

Keep breakfast simple and portable.

Ways to include exercise in daily life

These are some great tips that I have personally found helpful. They are aimed at helping business people incluse physical activity in their daily routine.

Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
Participate in or start a recreation league at your company.
Form a sports team to raise money for charity events.
Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
Schedule exercise time on your business calendar and treat it as any other important appointment.
Get off the bus a few blocks early and walk the rest of the way to work or home.
Walk around your building for a break during the work day or during lunch.

my healthier heart

I've recently started wOrrying abOut the health Of my heart> >I've knOwn a lOt Of peOple whO have died because OF heart failure >I learned that physical activity is extremely impOrtant because whether it is included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier heart.
Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help my heart. SO, I nOw excersice nOt just tO lOOk gOOd but alsO tO make my heart feel gOOd as well