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moms m o s om MAGAZINE
keeping you current with all things mom
Quick & Healthy
Breakfast
ways to
STAY
FIT
5K
Race Day Essentials
(by just walking)
Winter 2016
Push ups & Planks in the park!
m
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10 Most Common Skin Care Mistakes
L OW
impact
exercising during pregnancy
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LETTER FROM THE EDITOR
Throwback to My Favorite Things This past month my team of bloggers gathered to celebrate sisterhood and to be spoiled with a few of our favorite things. The night was one of the highlights of my career. The setting was TO. DIE. FOR. Located in Deland, Bridle Oaks Barn features a gorgeous new 3,500 sq ft barn, an outdoor altar and a cocktail barn. Seriously, you have to check this venue out. Nestled within the barn, a long table awaited my contributors. The table was adorned with gorgeous flowers from In Bloom Florist. Table decorations from Rifle Paper Company, Bee In A Box and The Busy Bee Events & Design, and Paper Goat Post. Delicious food from a local aspiring chef and desserts from Sugar Loft Bake Shop. The room was lined with tables filled and overfilled with favorite things from Re Play, Tugboat & The Bird, Heavens to Betsy, Sky Candy, Quantum Leap Winery, Whole Foods, Chewy Boba Company, Naked Bar Soap Co., and Kismet Cosmetics. The evening left everyone feeling quite spoiled. The night inspired me to search through our magazine issues from the past six years and find some of my favorite articles. So, this winter issue is chock-full of articles I chose that are popular with the New Year – exercise and the need for more sleep! We reached out to one of our favorite past contributors, Kristen Scruggs. She is a fitness super star and definitely deserved to be our cover girl! Not only has she run a plethora of half marathons and marathons, but she recently decided to further her education in
running by becoming certified as a running coach and in sports nutrition. You’ll see an update from Kristen, plus a few of her fitness articles from the past few years. It has been tough to narrow down my favorite articles, but in the next few issues I’ll continue to dig into the archives and bring you my favorite nurseries, birthday parties, favorite stories and more. I can’t wait!
the
moms Volume 7, Issue 1 ~
Winter 2016
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EDITOR IN CHIEF kristi corley
EDITOR shirley neff
CONTRIBUTING WRITERS mindy black lisa curzon greg gordon, m.d. jennifer hatcher kimberly kimmig kristen scruggs
WEB AND DESIGN andy corley
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Kristi Corley
editor in chief kristi@TheMomsMagazine.com
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
the
moms
4
winter 2016
In This Issue
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4 – Letter from the Editor Kristi shares her favorite things
7 – Push Ups and Planks Enjoy a workout while spending a day at the park with your little one
8 – On the Cover Coach Kristen, owner of East Orlando Moms Run This Town launches new business
10 – Walking Tips Stay fit during your pregnancy with these six tips
12 – 5K Race Day Essentials Everything you need to be ready for your next race
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14 – Low Impact Stay active during your pregnancy
19 – Reality Chic - Sleep What’s that?
22 – Quick and Healthy Breakfast PB and Go bites
From the Experts
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16 – 10 Most Common Beauty Mistakes What are you doing wrong in your skin care?
20 – Ask the Pediatrician Tackling bedtime with toddlers
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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Push ups & Planks BY
KIMBERLY KIMMIG
PHOTOS COURTESY EL ISABE TH NIXON PHOTOGR APHY
push up!
in the park!
Favorites File Winter 2011
PUSH UP! Begin on your hands and knees in front of your baby or, if you are doing this exercise with a partner, face to face on hands and knees. Push up to your hands and toes (or if you are pregnant, stay on your hands and knees in the modified position shown below). Lower down until you are halfway to the floor. Be sure to keep your hips in line and abs tucked in tight—don’t let your bottom fall.
high five!
HIGH FIVE! When you push back up to the starting position, give your partner or your baby a high five!
PLANK! Complete five reps of this and then lower down onto your elbows (stay on your toes for a greater challenge) to hold the plank for 30 seconds.
plank!
Go back to the push up position and complete 5 more high five pushups followed by another 30 second plank. Repeat entirely one more time.
Modified exercises: stay on your hands and knees if you are pregnant or needing a break. The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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Co a c h Kristen has two little ones, Aria (3) and Avery (1). She’s the owner and head coach for a new business, Strong Finish Run Coaching & Sports Nutrition, that launched in October. She’s currently training a 10k/half-marathon group for a race in March that meets twice per week for speed work, tempo runs and various workouts – including the “weekend long run.” Kristen’s athletes are using a custom training plan for the Best Damn Race in downtown Orlando. She also works with athletes for one-on-one sessions and through a monthly online coaching program, which ranges from beginners to more experienced runners looking for a new PR (personal record) or training for their first full marathon. Kristen started her running career five years ago and has gone through two pregnancies in the process. Combining her love of being a mom and her passion for running, she started the East Orlando chapter of Moms RUN This Town, a free local running club for moms. The group quickly grew to almost 1,000 members and has group runs, social events and other programs (www. momsrunthistown.com/eastorlando). Kristen has since run 26 half marathons and five full marathons. She qualified for the Boston Marathon last year and is currently training for this prestigious race in April – and plans to run the Chicago Marathon again this year, too. Kristen decided to further her education in running by becoming certified as a running coach and in sports nutrition, which led to the creation of Strong Finish. “Running is a passion, and I want to share that with the local running community by helping others reach their goals, PR’s and enjoy this amazing sport which is about so much more than crossing the finish line. It changes you, and I want to be there to help lead, push and inspire you!”
Connect with Kristen! Facebook: OrlandoRunningCoach (website coming soon)
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
ON THE COVER
The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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walking tips Here are some really important TIPS to remember as you are walking to stay fit during your pregnancy. drink
stretch
Drink plenty of water before, during, and after your walk. Bring along a bottle of water to stay well hydrated. A good rule of thumb is to drink one cup every 15-20 minutes.
To prevent leg cramps, warm up your muscles with some easy stretches. Hold on to a chair or rail and practice your squats. This loosens up your hips, which also helps prepare for labor.
shoes Wear quality, properly- fitted tennis shoes. Keep in mind that your feet can swell a whole shoe size in pregnancy. Wearing shoes made of fabric that can expand is something to consider if purchasing new shoes.
posture
pulse
Practice good posture. Stand up tall and tighten your booty. Wear a maternity support belt if your tummy feels heavy like a bowling ball. This will help take pressure o of your back.
While walking, your pulse rate should not go above 140 beats per minute. Try the talk test. Keep a conversation going with your walking partner, maintaining a steady pace without feeling winded.
cool down Remember the cool down period. Check your heart rate again, making sure it is not above 100 beats per minute for more then 5 minutes. Stretch again, and grab another swig of water!
PHOTO COURTESY EL ISABE TH NIXON PHOTOGR APHY
Tara of Orlando – 40.5 Weeks Baby Girl born 2 days after this photo was taken
Favorites File Holiday 2010
GO Riverwalking in Sanford, FL. Walking helps alleviate some of the most dreaded complaints of pregnancy – back pain, constipation, bloating, rapid weight gain and lack of sleep.
5K Race Day Essentials By Kristen Scruggs Chapter Leader for the East Orlando Chapter of Moms RUN This Town www.momsrunthistown.com/EastOrlando
Favorites File Winter 2015 Racing season here in Florida is usually mid-September through the end of April. There are lots of distances to choose from, ranging from the 5k (3.1 miles) to the marathon (26.2 miles). But there are also many “fun runs” that are introducing running as sport to all kinds of new people! If you’re just getting into running and plan to run a 5k or two, there are just a few essentials you need before you make a full commitment to running. Because once that happens, the accessories and “needs” are endless (in a good way)! Some even say that running is the most expensive free sport! But please don’t let that deter you – running IS my favorite sport and does wonders for your health, both mentally and physically! Before your first race, I suggest training for at least a month, starting with a C25k training plan (search your app store for “C25k” – or “couch to 5k”), to work on your form and endurance.
shorts/top
A pair of “gym” shorts that are comfortable – and please, no cotton shirts! They don’t wick sweat, so you’ll want a comfortable technical shirt, generally 100% polyester. Don’t forget a supportive sports bra.
shoes
You’ll need a good pair of “running” shoes. You can get fitted properly at a running specialty store or even at a chain, such as Dick’s Sporting Goods or Sports Authority (although I recommend a specialty store). It’s important to be fitted properly so you don’t get injured.
GPS Watch or free phone app, such as RunKeeper, C25k or MapMyFitness
socks
Any socks will do, but eventually you’ll want to get some running socks.
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
fuel
for longer distances like GU Energy Gel
headband
or visor, hat and sunglasses
headphones
hydration fuel belt, simple hydration bottle or camelbak
orlandomomsblog.com
spi-belt or similar
belt with pouches to hold your phone and miscellaneous items while running
Running is FUN! And to be sure you enjoy your 5k, please have breakfast before the race – at least an hour ahead of time. Keep it simple: oatmeal or a granola bar with a banana. After the race, if you enjoyed the training and overall experience, find a running group! There are people with all paces, and networking in this way will help you stay motivated for future races! Enjoy!
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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Favorites File Winter 2014
LOW
impact By Kristen Scruggs
I’m a very active person and I love, enjoy and NEED exercise in my life! I am addicted to running. However, when I was four months pregnant with my daughter, my doctor asked me to stop running. I was devastated. It looked like I had placenta previa, and he wanted to be on the safe side. He told me to stick with low impact activity. This was quite new for me, so I had to find new ways to be active with my growing belly!
Here are some examples of low-impact activity to try if you find yourself in a similar situation: •
30-45 minutes on the Elliptical/Stairmaster
•
Walking on the treadmill or outside
•
Swimming/Aqua-Jogging
•
Basic weight training using 5 pound weights to get/keep your arms toned
•
Pilates/Yoga for Pregnancy DVDs
The benefits of staying active during your pregnancy are numerous. It helps reduce back aches, constipation, bloating and swelling. It improves your mood, energy and posture while promoting muscle tone, strength and endurance needed for labor. Staying active even helps you sleep better! A few points to remember: Do not exercise on your back after your first trimester. Avoid exercise in hot, humid weather – and drink plenty of water to prevent dehydration and overheating. Wearing a supportive sports bra and comfortable clothing will help you remain cool. If you’re just starting an exercise routine, begin with as little as five minutes a day, and add five minutes each week until you can work up to 30 minutes a day, or even break it up into two 15 minute chunks. Make sure you consume up to an extra 300 calories per day as needed for your pregnancy. You should stop exercising immediately if you have any of the following symptoms during activity: uterine contractions, headache, chest pain, dizziness, vaginal bleeding, increased shortness of breath, or feeling faint. Call your doctor immediately if you experience any of these symptoms. If you are exercising during pregnancy, the extra weight on the front of your body shifts your center of gravity and places stress on joints and muscles, especially those in your pelvis and lower back. Investing in a good maternity support belt will really help. Here are some good choices: •
Gabrialla Elastic Maternity Belt, $32, available from Amazon
•
Motherhood Maternity Support Belt, $39, available from Motherhood (online only)
I was very active through most of my pregnancy, but due to my daughter’s small measurements, I was induced at 38 weeks. So my level of exercise those final weeks was significantly less. However, my daughter was born perfectly healthy at 5 lbs, 12 oz. And soon after my checkup, I resumed running. It was much easier for me lose the weight and get back to my level of fitness since I exercised during most of my pregnancy. So before you get worried when your doctor deems you high risk, remember that high risk doesn’t always mean bed rest! Take it one day at a time and listen to your body – and if needed, slow your activity some and go low impact! Editor’s Note: This article is not intended to treat, diagnose or otherwise replace medical care. Always consult your doctor, especially if you are pregnant, before beginning any exercise program.
Most Common Beauty Mistakes
10 By Mindy Black Licensed esthetician and CEO of Inner Beauty Skin Care
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Sleeping with makeup on.
Touching your face.
Not washing your brushes.
Lining your entire eye.
Over-doing it with makeup.
This may seem like a no-brainer, but so many people skip this step because they get too tired. The trick? Wash your face before you even think about getting into bed. Don’t just opt for a makeup wipe. Take the extra minute to properly wash your face. A few extra minutes of sleep isn’t worth sleeping in a day’s worth of makeup, dirt and bacteria – and then having to deal with the invader: the dreaded pimple.
The next time you think about putting those paws on your face, think about everything you touch throughout the day – door knobs, gas pumps, keyboards, your cell phone ... and all the germs your kids carry home. Now think about all of that bacteria transferring to your face. Cringe-worthy, right? Make a point to keep your hands off your face, or at the very least, try washing them more often.
Although it’s a wellknown fact that brushes need to be cleaned, we rarely follow through. When we go months without washing them, the build-up of dirt, oil and bacteria can cause clogged pores and breakouts. We recommend washing your brushes once a week with a sulfate-free baby shampoo, then laying them flat to dry to avoid damaging the bristles.
Many people think that applying eyeliner around the whole eye will make their eyes appear larger. Instead, it actually makes them look smaller. Enhance your eyes by simply lining the outer corners. Another tip to make your eyes appear larger is to line them with a white or nude liner. Then, let your mascara do the rest of the work!
Cake belongs on your plate, not on your face! Unless you’re headed to a big event, less is always more. The goal of skin care is to correct, not cover up. BB crème, mineral powder, mascara and lip gloss are all you really need for a nice, put-together look – plus, it will save you plenty of time and money!
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For daily skin tips, “like” Inner Beauty SkinCare on Facebook and follow Inner Beauty Skin Care on Twitter. Also, stay up to date with weekly blog posts at http://innerbeautysc.com/skin-tips. Contact the Skin Gym for your complimentary consultation at (407)-878-7680. As they say, “We can’t wait to get you glowing!”
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
6 7 Reapplying makeup throughout the day. When you reapply makeup all day, your pores become enlarged making your skin more prone to breakouts and signs of aging, especially if you aren’t using a mineral makeup. If you’re on the oily side, use blotting papers or coffee filters mid-day. And remember, a little shine is healthy!
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Skipping moisturizer.
Overworking your hair.
Neglecting your SPF.
Popping your pimples.
Even if your skin is oily, it could still be dehydrated. Moisturizer hydrates, protects and plumps the skin to prevent signs of aging and makes makeup look smoother. For oily skin, the solution is to use a lighter moisturizer during the warmer months for comfort.
Washing and heatstyling your hair every day can cause major breakage and dullness. Try going three days without washing, and invest in dry shampoo or baby powder if it begins to feel greasy. If you curl your hair one day, sleep on it and touch it up with hairspray the next morning. On the third day, pull your hair back into a chic ponytail or bun. Summer is the perfect time to experiment, so have fun with it!
Sunscreen isn’t just important for beach days. Even if you’re just outside for a short amount of time each day, all of those exposures add up. And skin cancer doesn’t discriminate! It can happen to anyone at any age. But sunscreen isn’t one size fits all like it used to be – there are so many options! From BB crèmes to lightweight, non-greasy formulas like Clear Choice Sport Shield (our clients’ favorite!), there is really no excuse not to wear sunscreen daily. Note: Remember to always look for SPF with broad spectrum UVA/ UVB coverage.
The safest way to address a blemish is through proper extractions by a licensed esthetician. However, I’m not blind to the fact that people squeeze them at home despite their better judgment. The good news? There is a proper way to pop a pimple without creating unwanted results. First, if there isn’t a whitehead, leave it alone! When you break the skin before it’s ready, you’re at high risk of scarring. If there is a whitehead, wash your hands and face, then apply a warm compress to the blemish. Next, wrap your pointer fingers in a tissue. Position your nails opposite of each other, then push underneath and up with mild pressure. Getting under the blemish is key! If nothing comes out, reposition your fingers in another angle. Still nothing? Position them at one last angle. After three strikes, you’re out! If the pimple did pop, apply an antibacterial spot treatment to eliminate further infection.
Favorites File Summer 2014
PHOTO © istockphoto.com/Olga_k_
The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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Reality
Chic
Favorites File Winter 2011
a real mom with real kids & a really messy home BY
JENNIFER HATCHER
Then I would lie down on the couch and turn on PBS for the four-year-old (who was safe in a six-sided play-yard with her favorite toys) and the five-year-old (who I made sit at my feet so I could feel when she tried to escape). I remember fantasizing about hiring a babysitter and then driving somewhere to sleep in my car. The most romantic thing my husband could do for me was to hand me some earplugs and say, “Go take a nap. I’ve got the kids.”
Sleep... what’s that?!?
B
efore I became a mom, I had some notions about what motherhood would be like. Some of those notions were accurate – snuggling a fresh-smelling new baby, hearing a toddler call out “Mah-mah” and wobbling her way to me, reading board books and using all the voices, singing lullabies, and baking cookies. But nobody told me the reality of motherhood - So much of a mother’s life revolves around two things: bodily functions and the need for sleep. We’ll probably cover bodily functions another time because I sure do have PLENTY to say about that. Way more than I ever dreamed, actually. But right now, the topic is sleep. For several years my main quest in life was sleep -- a long, solid block of uninterrupted slumber. I never understood how Esau in the Bible could have sold his birthright for a bowl of soup; but I sure would have empathized with him if he’d sold it for a solid 8 hours of sleep! I remember rocking my first daughter in the middle of the night. She was one
month old, and she was screaming. I was trying to get her to nurse. Again. I had already changed her diaper, burped her, changed her clothes, put socks on her, held her every conceivable way you can hold a baby, and walked laps around our very tiny house with her. I was exhausted. So I rocked her, and she screamed, and I cried. I had never wanted sleep so badly. I remember standing over the crib of my third baby. I had a three-year-old and a twenty-one-month-old, and they were both napping. I desperately wanted my twomonth-old son to get with the program and fall asleep as well. I needed a nap! But he would not cooperate. I laid him in his crib and patted his back. Through tears, I begged him to sleep.
“Nobody ever told is the Holy Grail of
At some point, when I was pregnant with my sixth child in seven-and-a-half years, I realized I hadn’t slept longer than four hours at a time in nearly a year. I was seriously sleep-deprived and I had just snapped at a dear friend of mine. Horribly embarrassed, I apologized through tears. I felt like I was barely hanging on, but I hadn’t realized until that moment how sleepdeprived I actually was. Perhaps it was then, perhaps it was sometime soon after, I happened upon the idea that I could take time off, a night away. To sleep. To eat a hot meal. To sleep. To read – forget books, I just wanted to read an entire magazine article without being interrupted. But mostly, to sleep. Fortunately, my husband agreed that the cost of a night at a nearby hotel was a good trade-off for a wellrested, more pleasant wife and momma.
And with this discovery – a local hotel – my quest for sleep was complete. I had found the Holy Grail. You might find this Holy Grail of sleep with a pair of earplugs and a white-noise sound machine. Or you may find it by hiring a babysitter to play with your children downstairs while you nap upstairs. Or me that sleep you may find it in the offer of a friend to take your baby motherhood." to her home so you can stay home and sleep.
When I was pregnant with baby number five, I had that first trimester, placentamaking exhaustion going on. I needed naps – I probably needed a long hibernation, but a nap a day would do. Sadly, some of my children didn’t take naps anymore. So I had to get creative! I would put the baby in his crib to nap and the toddler in his crib (complete with crib tent to confine the little Houdini).
My advice to you – keep searching. You need sleep. It truly is not a luxury and you should not feel guilty. You NEED sleep. Crib tents for the toddler, PBS for the preschooler, a babysitter for the infant – do whatever works for you, but get some sleep. You won’t get judgment from me. This is the reality of motherhood – sleep is a precious thing.
The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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the
moms ASK THE PEDIATRICIAN
Tackling Bedtime with Toddlers
By Dr. Gregory Gordon gregorygordonmd.com Author of Raising Good Parents – A Guide to Your Baby’s First Year
Favorites File Fall 2015
Toddlers are notoriously difficult at bedtime. They often throw fits when bedtime is announced or quickly get out of bed after being tucked in. But most bedtime problems can be addressed through a consistent bedtime routine. Children thrive on well-defined rules and consistent routines. Routines provide children with an expected – eventually accepted – transition from daytime to bedtime.
Our family bedtime routine (for younger children)
individual attention and have learned to expect their bedtime routine.
1. Go potty (We ask our boys to sit on the potty at bedtime and this helps them completely empty their bladders.)
In general, we prefer to have our toddlers in a crib, and we keep them in their cribs as long as possible. Sometime between 2 to 3 years old we are forced to move them to a regular bed. The driving force for this move is either the toddler has learned to climb out of their crib, or (more often at the Gordon home) a new sibling needs the crib.
We begin bedtime with younger children (1 to 6 years old) between 7:45 and 8pm. Our bedtime routine usually lasts 30 minutes (40 minutes on bath nights).
9. Turn on night light and turn off overhead light
2. Bath (not every night) 3. Get dressed in pajamas 4. Brush teeth 5. Read books - We usually do two short books. Often picked out by two different children. Our children who are learning to read often read an early reading book or portions of the main bedtime book. 6. Say Prayers 7. Potty again - Second time to potty for those working on staying dry at night 8. Place in beds. We simply ask our older children (3 year and up) to get in their beds. Our younger kids are placed in their cribs.
10. Cover them with their blankets - kiss, hug, and “I love you” When children resist the bedtime routine When our children refuse to behave during their bedtime routine we simply put them in their beds and end the routine. The lights are turned off and they must settle themselves down. This is the natural consequence for not behaving at bedtime. Practically speaking, this rarely happens as our children seem to enjoy the
When you begin the transition, to a “big boy” (or girl) bed, do not teach them to climb in and out of their bed. If instead you continue to place a toddler in their bed, you will often have a couple of days or weeks where they do not know they can climb out. With our first toddler, we got run over and squashed. She would get out of her bed, run around in the middle of the night and generally occupy our evenings with poor behavior. Simply by returning her to her room each time, she eventually got the message. Unfortunately, it took great effort and caused unneeded stress. Our second time around, we did much better. When our second toddler was moved to a “big boy bed” we used a two gate system. When he left his room the first time we put up a baby gate. When he climbed over the first gate we put a second baby gate on top of the first gate (completely blocking the doorway). He would then cry and eventually fall asleep. He quickly learned that he did not want the gates put up. He would stand at his door and call for us, and when we left him on his own, he would eventually fall asleep. The rules were clear and it worked well.
Dr. Gordon is the proud father of eight children. He is the Vice President of “The Gift of Swimming” (a local charity that provides swim lessons to Orlando’s needy children). In early 2010 Dr. Gordon started gregorygordonmd.com to share his pediatric and parenting experience.
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The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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www.bridleoaksbarn.com The MOMS Magazine • Winter 2016 • www.TheMomsMagazine.com
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A Quick & Healthy
Breakfast
By Lisa Curzon
PB & Go Bites Excellent grab-n-go bites that provide a perfect amount of carbs and protein to keep those minds sharp until lunch time. Pair with a fruit or a smoothie and you’ve got an excellent start to the day! For a twist, pour milk over the bites as a fun way to spice up your oatmeal routine. 1 Cup oats ½ Cup (heaping) peanut butter 1 Tbsp chia seeds 1 Tbsp flax meal 1 tsp vanilla 1/8 tsp cinnamon 2/3 Cup shredded unsweetened coconut 1/3 Cup honey
Favorites File Back to School 2015
Mix all ingredients in a bowl, and then form into small, round balls. Place balls on a parchment paper-lined cookie sheet and set in the refrigerator for 5 minutes to harden. After hardened, place in an air tight container and keep refrigerated. Makes about 14–16 1-inch balls. To mix things up, toss in some dried cranberries, sunflower seeds, brown rice cereal, chocolate chips or ground ginger!
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