Mom to Mom, NWI -- February 2015

february 2015 | volume 4 | issue 2

momtomomnwi.com | like us on facebook

PUBLISHER/MANAGING EDITOR Stephanie Vega Edwards Stephanie@momtomomnwi.com SALES TEAM Eva Williams Nichole Odijk DeMario

february 2015 | volume 4 | issue 2

letter from the editor

fun & games

valentine’s day date ideas for you & your kids valentines ideas

mom to mom health

give kids a smile

5

18 28

6

couch talk - dealing with the baby blues 26 ask the doc - preventing heart disease

14

get out & get fit - run for your heart

30

mom to mom education

choosing the right pre-school

mom to mom feature

10

mom you should know - gail akeson

24

change of heart event

16

mom to mom eats

mindy’s menu - heart healthy meals

20

CONTRIBUTING WRITERS Dr. Sandee Clark Nichole Odijk DeMario Mindy Gear Judy Miller Amber Neace Brooke Recktenwall Beth Whitaker

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Mom to Mom NWI is a monthly publication by Mom to Mom NWI LLC. All rights reserved.

Production without permission is strictly prohibited. All photographs & articles submitted become the sole property of Mom to Mom NWI Magazine. ©2015 Mom to Mom NWI LLC

mom to mom nwi | february 2015 | page 4

letter from the editor stephanie vega edwards

2

2015 is officially in full swing - boy did it come in with a bang!!

With wind chills way below zero, our kids missed school and many of us missed work. It certainly seemed as though we were having déjà vu – boy was I NOT ready for that. I’m sure I don’t need to remind anyone about all that snow we had last year – WOW! But much to our luck, the sun shined bright and the kids were actually able to enjoy being outside – imagine that!! Even in my home, where my kids “never have anything to do” found endless enjoyment playing with the snow - FINALLY! And I really enjoyed the warmer weather as well. For me, temps in the 40’s means no puffy coat necessary – just a fleece and a scarf, and dare I say even that was almost too much.

Living in Northwest Indiana, you never know what you are going to get in terms of weather. Over the now nine years I’ve lived here, I have learned to ‘expect the unexpected’. And now that I think about it, learning to ‘expect the unexpected’ has become my mantra in recent years. When you become a parent you really have no idea what you are in for. Every day brings a new adventure and new challenges, and we have to take them in stride.

And taking things in stride comes to play in my venture as a business owner as well. ‘Expecting the unexpected’ is a given when you are an entrepreneur. There have been lots of highs and a whole lot of lows, but in the end it has made me stronger and more confident. Now don’t get me wrong, I LOVE making plans, and I LOVE when they go off without a hitch, but it’s those times when I’m thrown for a loop and forced to think fast when I find myself at my best.

So the next time you’re thrown with a curveball, hit it out of the park! It will be the best feeling in the world!

Take Care,

Stephanie

family health nichole odijk demario

Nichole DeMario is married to her high school sweetheart and is enjoying her role as “mother” to two fur babies and godmother/surrogate aunt. Along with writing, she is focusing her career in communications and consulting, working to challenge herself in all aspects of her life.

give kids a smile

F

February is National Children’s Dental Health Month and the

to be distracted at school or even have to miss school due to

goal is to raise awareness of the importance of oral health in

excessive pain.

our youth.

Along with frequency of dental visits, each practitioner has her

“[National Children’s Dental Health Month] is all about pre-

own recommendations for daily dental maintenance.

vention of tooth decay and educating children and caregivers

Corns tips include the following: 1. Make brushing teeth fun

about good oral hygiene habits early on which can lead to a

with electric toothbrushes or a toothbrush that plays a song or

lifelong healthy smile,” Dr. Carisse Corns of Growing Smiles in

has a two-minute timer. 2. Don’t forget to floss! 3. If brushing

Valparaiso, Ind. says.

after every meal is not possible drink water or rinse mouth

Corns says cavities and tooth decay is the most common chron-

out to flush food particles off teeth, water and milk are good

ic childhood disease, five times more common than asthma.

drink choices and choose nutritious snacks such as cheeses,

Like many fields of medicine, dentistry is fraught with many

yogurt, nuts, raw fruits and vegetables like apples and carrots.

misconceptions.

4. When the first tooth does appear, she recommends caregiv-

Corns along with Dr. Trinoda Radcliffe of NorthShore Health

ers begin brushing daily with a soft bristle, age appropriate

Centers say in their practices they see misguided information

tooth brush.

about when a child should first see the dentist.

Hoess stresses brushing twice a day for at least two minutes as

Radcliffe recommends scheduling an appointment when an

well as incorporating regular flossing and mouth wash to rinse

infant’s first tooth appears as baby teeth are as important as

the mouth, tongue and teeth. She says if chewing gum make

adult teeth. Corns advises by the age of one at the latest. Both

sure it is sugarless and avoid a plethora of sticky candy and

stress the earlier the better, which aids in fostering a positive

soda, which breaks down tooth enamel.

relationship and calming fears.

Radcliffe says her recommendations stem from one of the most

“By taking children to the dentist early and making the dentist

consistent issues she sees in her practice - baby bottle tooth

part of your regular healthy routine, they will learn to know

decay. This is caused when a baby is allowed to fall asleep

what to expect and begin to feel more comfortable,” Corns

with a bottle of milk or juice. She explains that while milk is

details.

not necessarily sweet it breaks down as sugar and when it sits

Pediatrician and Medical Director of Community Health-

on teeth for any length of time can cause decay. She advises

Net Cynthia Hoess says simply brushing your teeth daily is

caregivers to avoid the habit all together from the onset or if

not enough; seeing a dentist regularly (preferably every six

they need to break an already created habit to begin providing

months) is vital to dental health. She adds properly caring

the child with water at night. She stresses this is not something

for one’s teeth, gums and mouth can increase lifespan by 20

to take lightly; sometimes they are not able to save the teeth.

years. Community HealthNet, located in Gary, Ind., provides

“If you don’t give in, they’ll use it only to soothe and won’t want

dental services through its Kool Smiles partnership.

it all night long [like with milk or juice],” Radcliffe says.

“You need your teeth to help eat every day. You need your teeth

Each professional indicated assisting a child with brushing up

to help talk and form sounds to words. You need your teeth to

until around age eight due to the lack of dexterity in children

smile and say ‘cheese’ to the camera. Your teeth and mouth are

and oftentimes neglect of back teeth.

a part of your body that needs regular checkups like everything

NorthShore Health Centers will be participating in the Ameri-

else does,” Hoess reiterates her explanation of dental health to

can Dental Association’s Give Kids a Smile program this month.

her patients.

The program, established in 2003, aids as a way for dentists

Radcliffe says when a patient sees a dentist regularly it aids in

to join others in the community to provide dental services to

preventative care rather than waiting until there is a problem

underserved children. According to the ADA, approximately

and/or pain. She says dental-related issues can cause children

350,000 children benefit from more than 1,500 Give Kids a

mom to mom nwi | february 2015 | page 6

nwi

Smile events with more than 40,000 volunteers nationwide.

that day. Uninsured, new patients will be eligible for free

Northshore dentists will join nearly 8,000 dentists throughout

screenings throughout the month of February. Anyone who

the country in providing services to children (ages 3 to 16) on

makes an appointment this month will be entered to win a mini

February 6, “It’s a day we can connect with the community. We

iPad. The Give Kids a Smile day does require an appointment

are here to help them,” Radcliffe says.

for all patients. - mtm

They will be extending these free exams and x-rays to adults

Connect with a pediatric dentist near you: Community HealthNet, Kool Smiles 1021 W. 5th Avenue Gary, IN 46402 219.880.1190 | chn-indiana.org

NorthShore Health Centers (Stacy McKay Health Center) 6450 U.S. Highway 6 Portage, IN 46368

Growing Smiles 1111 Cumberland Crossing Drive Valparaiso, IN 46383 Growingsmilesvalpo.com | 219.286.6148

(Dr. Fernando Rivera Dental Center) 3099 Central Avenue Lake Station, IN 46405 (Merrillville NorthShore Center) 6091 Broadway Merrillville, IN 46410 northshorehealth.org | 219.763.8112 | 888.313.8557

mom to mom nwi | february 2015 | page 40

Services

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For Appointments or More Information Call

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(888) (888) 459-2349 459-2349

www.northshorehealth.org www.northshorehealth.org

mtm education stephanie vega edwards

choosing the right pre-school

P

Parents – you can relax! Contrary to what you may have heard,

STEP ONE: THINK ABOUT THE BASICS

choosing the right preschool for your child doesn’t have to be as

The best way to keep from becoming overwhelmed by the pro-

difficult as getting a PHD! There’s a lot of different choices out

cess of choosing a preschool is to think about how the preschool

there, and it seems overwhelming – especially when parents tell

will fit into your daily life. Here are some questions parents

you they’ve been on a waiting list at a school since their child

should consider:

was born! But it doesn’t need to be overwhelming – all you need

Is it important for the preschool to be near my home?

to do is be prepared! Prepared? Being prepared in the process

Is it important for the preschool to be near my workplace?

of finding the right school for your family will make the decision

Is it important for the preschool to offer childcare services in the

all the easier.

morning, afternoon, or both?

February is the perfect time to weigh out those preschool options

Am I eligible for or interested in subsidized preschool programs

for the upcoming year. Here’s a step-by-step list we’ve put togeth-

(i.e. Early Head Start, Child Welfare League of America or

er to help ease the process.

state-funded programming) that offer services such as childcare

mom to mom nwi | february 2015 | page 10

THE MONTESSORI METHOD Focuses on maintaining the individuality of each child in the learning process. This method believes each child learns at their own pace and educational progress should not be rendered based upon comparing students to one another.

THE REGGIO EMILIA APPROACH This approach focuses on providing opportunities for problem solving through creative thinking and exploration.

THE WALDORF APPROACH This approach places an emphasis on imagination in learning, providing students with opportunities to explore their world through the senses, participation and analytical thought.

THE BANK STREET APPROACH This approach places an emphasis on learning through multiple perspectives, both in the classroom setting and in the natural world.

THE HIGH/SCOPE APPROACH This approach focuses on letting children be in charge of their own learning. Children are taught to make a plan for what they would like to do each day and participate in a review session to discuss the success of their plan and brainstorm ideas for the next day.

Outside of the formal educational philosophies, knowing the difference between other common early childhood terms will help you make informed decisions regarding your child’s education. programs with a focus on providing educational opportunities?

Answering each of these questions will help you narrow down the general location and type of setting you should research.

Narrowing down your choices will make the process of compar-

Below is a list of some common terms used to describe preschool settings. It should be noted that these terms may be used alone or in combination with one another (i.e. a “child-centered, faithbased” setting).

ing settings easier to manage.

STEP TWO: BECOME FAMILIAR WITH COMMON TERMS

This term is often used to describe settings that take the chil-

CHILD-CENTERED

For many parents, the most confusing part about choosing preschools is trying to make sense of terms such as, “Montessori Approach,” “child-centered,” “Waldorf Approach” and “faithbased.” What do these terms mean and how can these terms help you choose a preschool?

Oftentimes, the key difference between settings is connected to the preschool’s “educational philosophy.” While educational philosophies are numerous and their definitions are not set in stone, we have provided you with definitions for some of the most popular philosophies.

dren’s interests into consideration when planning activities. For example: in a child-centered setting, the classroom activities are based on the interests of the students, not on pre-scheduled topics chosen by the teacher. These settings often offer increased opportunities for children to choose activities throughout the day depending on their interests.

TEACHER-LED The opposite of a child-centered setting is a teacher-led setting.

Teacher-led often means that curriculum and supplemental activities are implemented based on a set schedule developed by

momtomomnwi.com | like us on facebook | page 11

the teachers in the setting. This type of setting usually provides

DEVELOPMENTALLY APPROPRIATE

children with a structured learning environment.

This term means the preschool plans the curriculum and activities based on activities that are appropriate for the age of the chil-

CHILD-LED

dren in the class.

These settings believe children learn best when they are engaged and interested in learning. Child-led settings wait for

PRE-KINDERGARTEN (PRE-K)

each child to initiate or ask for new activities and experiences,

Sometimes this term is used interchangeably with preschool. In

fostering individualized learning experiences rather than group

general, a pre-K program is one that has children enrolled in the

experiences.

year before kindergarten, usually at age four. These settings are often more structured than traditional preschool settings.

FAITH-BASED This term is used to describe preschool programs that are run

STEP THREE: THE RESEARCH

through faith organizations such as churches or synagogues,

Once you have narrowed down the general area you are in-

according to their faith’s philosophies.

terested in researching and have a good idea of what type of philosophy would best suit your child, here are a few things you

CO-OPERATIVE

can do to help narrow down your options:

These settings often ask parents and families to assist in the run-

Reach out to other parents: Ask your friends, your neighbors,

ning of the preschool. Parents and family members may build

your pediatrician, your older child’s teacher - ask people you

community by signing up to volunteer during the week, or by

trust for recommendations for quality settings in your area. Be

assisting in the day-to-day management of the preschool as well

mindful to note the name of the setting and what struck this per-

as helping with advertising, upkeep and fundraising.

son as important to mention (low student teacher ratio, close to

mom to mom nwi | february 2015 | page 12

home, child is excited to arrive, etc.). And, the best question to ask is, “What advice do you wish you had received before choosing your child’s preschool?” Most parents will be happy to offer their insight and advice.

Go to the internet: You can use the internet to search the names of settings to find out if they have any “red flags” like numerous complaints from parents, health or safety violations, or other noteworthy issues. You can also go to www.childcareaware. org and enter your zip code to find a list of child care providers in your area.

STEP FOUR: THE VISIT Now that you have narrowed down your choices and have come up with two or three settings you are interested in, schedule a time to visit each setting. You can learn a lot about a setting by the way staff approach introductory visits with you and your child. During your visit ask yourself the following questions: Do I feel welcome here?

Does my child seem interested in what they have to offer?

Do the children in the setting seem happy?

How do the adults and children interact?

Is the setting clean and safe?

You should also come to the visit prepared with questions.

Some of the basic questions parents ask are: What is the turnover rate for staff members?

What percentage of the staff holds degrees in early childhood?

How does the setting handle discipline?

What are the safety procedures for picking up and dropping off children?

Is the setting accredited?

What are the payment options and procedures?

Remember, choosing the best preschool for your child does not have to be an overwhelming task. Successful parents go into the process aware, informed and ready to ask questions.

Being prepared will make the process efficient, effective and meaningful for you and your child. Good Luck! - mtm

ask the doc. dr. sandee clark

nwi

F

are you doing all you can to prevent heart disease?

February is National Heart Health Month. Heart dis-

down the heart rate depending on the demands of

ease is the number one killer of men and women in

the body. The sympathetic nerves originate from the

the United States. Every year one in four deaths is

thoracic spine and cause the heart rate to speed up.

caused by heart disease. It’s common knowledge that

The parasympathetic nerves originate from the brain

maintaining a healthy diet and exercising are key fac-

and cause the heart rate to slow down. The bottom

tors in preventing heart disease, but do you know that

line is that the cardiovascular system is controlled by

chiropractic treatment is also an effective means to

the nervous system. The brain receives communica-

fight heart disease?

tion from the body for an increased or decreased

To understand how chiropractic care can impact heart

demand and relays that demand to the heart via the

health, let’s discuss how the heart functions. There are

sympathetic or parasympathetic nervous system. The

nerves attached to the heart that speed up or slow

parasympathetic and sympathetic are also called the

mom to mom nwi | february 2015 | page 14

autonomic nervous system because this part of the

of the University of Chicago hypertension center.

nervous system works automatically. You do not have

In a study conducted by the Department of Preventive

to try to make your heart speed up or slow down - the

Medicine at Rush University in 2007, realignment of

brain regulates it automatically via nervous system

the atlas vertebrae, also known as the C1 vertebrae

communication.

of the cervical spine, can help to lower systolic blood

This is where chiropractic care can make a differ-

pressure (the top number in a blood pressure read-

ence. The primary function of the spine is to protect

ing) in people suffering from hypertension. It’s the

the nervous system. When the spine gets misaligned

pressure felt along the arterial walls when the heart

or best known as a vertebral subluxation, by an injury

contracts. There appears to be a link between com-

or stress, it can cause interference in nervous system

pression of the vertebral artery and an unhealthy el-

communication. Chiropractors adjust the subluxation

evation in blood pressure. By realigning the C1 ver-

to restore this nervous system communication. When

tebrae in the neck, restriction along the arterial wall

the nervous system is able to communicate freely with

is relieved and you may experience a decrease in

the rest of the body, optimal health is possible.

blood pressure. The study conducted by the Dept of

Medical research by Bibevski and Dunlap published

Preventive Medicine at Rush also found that this same

in the Heart Failure Reviews 2011, demonstrate that

realignment of the C1 vertebrae affected diastolic

there is impaired Vagal Nerve control in the early stag-

blood pressure (the bottom number) which indicates

es of heart failure; there is a breakdown in nervous

arterial pressure when the heart is at rest. When the

system communication. The evidence suggests that

C1 is realigned, the compression is removed from the

heart failure may be caused by the impaired nervous

artery and thereby lowers diastolic blood pressure.

system control. Chiropractors are trained to detect

While diet and exercise are important in helping to

and correct vertebral subluxations that can interfere

prevent heart disease without proper nervous system

with normal nerve communication. Correction of the

communication your diet and exercise may not be

subluxation can enable proper never communication

as beneficial. Therefore, regular chiropractic adjust-

which in turn restores proper nervous system control.

ments should be a part of heart health. It is always

It’s always best to enable the body to use its innate

easier to maintain something than it is to correct it. A

ability to regulate itself rather than depend on medi-

chiropractor can analyze the spine for subluxations

cations. Medications to treat heart disease have many

and correct them to prevent impaired nervous system

side effects. Even WebMD reported in March 2007

control. Don’t wait to get high blood pressure before

– “A special chiropractic adjustment can significantly

utilizing chiropractic, diet and exercise to maintain

lower high blood pressure, a placebo-controlled study

heart health.

suggests. This adjustment has the effect of not one,

As February is National Heart Health Month, it’s time

but two blood pressure medications given in combina-

to utilize all of the weapons at your disposal to fight

tion,” study leader George Bakris, MD, tells WebMD.

heart disease. Chiropractic care is the perfect com-

“And it seems to be adverse-event free. We saw no

plement to a healthy diet and regular exercise rou-

side effects and no problems,” adds Bakris, director

tine. - mtm

Dr. Clark is a whole family practitioner specializing in Pediatrics, Pregnancy and Special Needs kids. A Palmer graduate, Clark offers traditional hands-on chiropractic care together with acupuncture and massage.

momtomomnwi.com | like us on facebook | page 15

feature stephanie vega edwards

nwi

M

change of heart event

M.O.M.s (Mind Over Matter Studio), Chesterton’s

from Franciscan Alliance, Allyson Straka from Mind-

only boutique fitness studio specializing in M.O.M.s

ful Nourishment to help kick off the Mindful M.O.M.s

Method, a Ballet and Pilates inspired Barre style class,

Cleanse, L.O.A.F (Local Organic Affordable Foods),

is hosting a Change of Heart free community fair on

massages from Massage by Rachel and much more!

Saturday, February 7 as part of their Healthy Heart

The fair is free and open to the public, and a $5.00

Month – which includes four exciting workshops.

contribution from each Healthy Heart class or work-

Change of Heart is a grass roots fitness program, pre-

shop registration fee will be donated to Go Red for

sented by SELF, that was created to educated wom-

Women® for important awareness, research and ed-

en about heart diseases in support of the American

ucational programs.

Heart Association’s Go Red for Women movement.

“We are so excited to be bringing a Change of

Heart disease is the number one killer of women, yet

Heart event to the women of NWI. I think it’s a great

only one in five American women believes that heart

way for us to share M.O.M.s love and bring together

disease is their greatest health threat. With aware-

the community to educate women about heart disease

ness, education and care, heart disease can be pre-

and motivate them to take charge of their health,”

vented. Change of Heart works to do just that!

states founder of M.O.M.s, Orlee Glazer.

M.O.M.s invites the public to take part in their free

“Women’s heart health needs to be at the top of

Change of Heart Healthy Heart Kick Off Fair on Sat-

the mind,” says Diane Perillo, Program Manager

urday, February 7 from 11:00am-1:00pm at their

of Change of Heart. “We are grateful for volunteer

studio, located at 761 Indian Boundary Road, Suite

champions like M.O.M.s who have said, ‘Yes we will

5. The day’s activities will include a heart pumping

have a Change of Heart event at our studio.’ It is

M.O.M.s. Method Interval Class at 9:45am that com-

their enthusiasm, energy and support we value in our

bines your favorite M.O.M.s Method technique with

commitment to educate women about heart disease.”

30-second intervals to increase the heart rate and

For further information about the M.O.M.s Change of

strengthen heart health. This hour long workout will

Heart event, or to pre-register for any of their classes

be followed by the Go Red for Women Healthy Heart

or workshops, contact the studio at info@momsmeth-

Fair which will feature Kathleen Senderak, an RN

od.com or call 219.929.1550. - mtm

Change of Heart Event | February 7, 2015 | 11am to 1pm M.OM.s Method, Inc. | 761 Indian Boundary Rd, Suite 5 | Chesterton, IN 46304

mom to mom nwi | february 2015 | page 16

your ad here

ask about our advertising specials

p: 219.973.5138 e: stephanie@momtomomnwi.com

nwi

&

fun games judy m. miller Judy M. Miller savors time with her kids. She is a Certified Gottman Educator and the author of What To Expect From Your Adopted Tween and Writing to Heal Adoption Grief: Making Connections & Moving Forward.

valentine’s day date ideas for you and your kids

V

Valentine’s Day has grown into a mega commercial holiday.

My family is fairly burned out by the parade of holidays and celebrations--Thanksgiving, Christmas, Dia de Los Reyes, and Chinese New Year--by the time Valentine’s Day arrives. How much more chocolate can and should a person consume? Do we really need or benefit from all of the gifts we’ve been given?

To settle things down and to focus on the meaning of Valentine’s Day we opted long ago to celebrate the day quietly, to bask in the family time our kids and we adore and hunger for.

Perhaps you are thinking along the same lines of what you can

DATE IDEA #2:

do to make Valentine’s Day special for your child. Here are

Eat lunch with your child at school

some “date” ideas that we have discovered to be well-received

A school lunch date can be a surprise or planned. Go through

by our children who span a wide range of ages:

the lunch line with your child and eat at his table if he is still at an age where he does not mind being seen with you in front

DATE IDEA #1

of his friends.

Individualized attention says, “You matter.”

Consider bringing in his favorite meal; my kids are crazy for

One-on-one dates are among my favorite things to do with my

sushi. Be sure to check with the school ahead of time and ask

kids; they promote communication and connection. With four

about food allergies. Pack your lunch as a picnic, complete

kids and a busy schedule one-on-one time is precious and a

with a fun tablecloth and cloth napkins to make lunch with him

priority in our family. For that reason I create special allotted

more special.

time with each of my kids. I encourage my kids to lead, asking them what they want to do for these one-on-one dates.

DATE IDEA #3:

Our date may be a trip to our local organic dairy or my child

Visit the library or bookstore

may decide on a progressive lunch, stopping in one shop for

One of my daughters is a voracious reader. A perfect date for

a pre-meal hot cocoa or lemonade, and then onto a restaurant

her is time in the library or bookstore. Try to find a bookstore

for lunch and the ice cream shop for dessert. The purpose is to

with reading seats if this is the activity your child chooses. This

communicate and connect with my child.

way you can you can read together and discover, and share.

We have yet to leave the library or bookstore empty-handed mom to mom nwi | february 2015 | page 18

Bake heart-shaped cookies - “The kitchen is a mess, the cookies are adorable, and the kids have had a terrific time with each other and me....”

nwi

DATE IDEA #4:

for our Valentine’s Day dinner!

Go for a nature walk

Consider making a double batch and having a late dinner. Cook-

I have observed that the kids I return home with after a long walk

ies have a way of disappearing when freshly baked and still warm

or hike are far different from the ones I left the house with. They are

from the oven.

relaxed, centered, open, and connected. Drive or bike to a nature area if something is not close by. Dress for the weather and do

DATE IDEA #6:

not forget your camera. You can do this activity as a group date

Prepare and enjoy a special dinner together

or as a one-on-one.

Kids can organize, wash, and measure ingredients. If old and skilled enough, children can help cut and cook some of the meal.

DATE IDEA #5:

Kids can also help set the table. We like to use the good stuff--

Bake heart-shaped cookies

china, crystal, and silver--and to eat by candlelight. Before we eat

My kids love to bake in the kitchen with me. The all-time favorite

we take turns sharing what we like about each other, and why we

is a family iced sugar cookie recipe handed down through the

love one another and our family. - mtm

generations on my husband’s side of the family. We use different sized and shaped hearts cookie cutters to form the cookies and slather them in red, pink and white icings and plenty of edible glitz when cooled.

The kitchen is a mess, the cookies are adorable, and the kids have had a terrific time with each other and me. And, there is dessert momtomomnwi.com | like us on facebook | page 19

mindy’s menu

Mindy Gear is a mother, wife and teacher to preschool aged children. In her spare time, she enjoys exercising and loves to bake and create in the kitchen!

mindy gear

heart healthy meals

I

I’m sure many of us made a long list of “resolutions” just one

are just a few reasons why you should start including them in

short month ago. Are you sticking with any of them? Diet, exer-

your diet too:

cise or trying to be “healthier” is probably at the top of many

Avocados are considered a healthy fat and have many health

lists. Since February is heart health month, it’s great to have

benefits. Eating up to one cup of avocado per day can lower

a reminder of wonderful, delicious heart healthy foods. These

cholesterol, help your body better absorb nutrients and fight

are all things we have read and heard a hundred times, but

against breast cancer. The high levels of folate also protect

reminders are a good thing.

against heart disease and prevent stroke. Avocado also con-

Fresh fruits and vegetables are always a heart healthy choice.

tains vitamin E which helps fight many diseases and maintain

Focus on eating a variety of colors. Deep green kale and spin-

overall health.

ach have more health benefits than light watery iceberg let-

Yams and sweet potatoes are a good source of potassium. Po-

tuce. Using deeply colored vegetables like carrots, broccoli,

tassium can help lower blood pressure and help your nervous

red peppers will enhance meals while giving your body the

system function properly. Yams are a complex carbohydrate

nutrients it needs to function. Eating one cup of mixed berries

which helps regulate blood sugar by gradually releasing sug-

everyday could help lower blood pressure and increase your

ars into your bloodstream. Yams are rich in fiber, but low in fat

good cholesterol.

and calories. They contain vitamin C which protects your eyes

Two of my favorites right now are avocados and yams. Here

and prevents some types of cancer. - mtm

OATMEAL& DARK CHOCOLATE CHIP COOKIES I LOVE a fresh baked homemade choc-

INGREDIENTS

olate chip cookie. However, they are

¾ cup canola oil

not always the most healthy-friendly.

½ cup white sugar

These cookies are delicious, mild-

(I used cane sugar) ¾ cup brown sugar

ly healthier than traditional cookies

2 tsp vanilla

and will satisfy your sweets craving.

2 eggs

This recipe has a few substitutions to

1 ¾ cup whole wheat flour

make them more heart healthy. Cano-

(I used sprouted wheat flour)

la is used instead of butter. Canola

1 ½ tsp baking powder

contains low levels of unsaturated

½ tsp salt

fats which help lower cholesterol and

2 Tbsp corn starch

contains Omega-3. Make sure to use

2 cups oatmeal

dark chocolate chips for added health

1 cup dark chocolate chips

benefits. Purchase dark chocolate with

1 cup walnuts (optional)

a 60-70% cocoa content. Dark chocolate is full of antioxidants, vitamins and

DIRECTIONS Mix first 4 ingredients together. Add eggs and mix thoroughly. Sift flour, baking

minerals. Consuming dark chocolate

powder, salt, and corn starch into the mixture. Stir in oatmeal, chocolate chips

twice per week may lower your risk of

and walnuts (if using). Scoop onto cookie sheet and flatten slightly. Bake in a

cardiovascular disease.

preheated 350° oven for 10-14 minutes (mine took 12).

mom to mom nwi | february 2015 | page 20

nwi

BALSAMIC-HONEY SALMON WITH ASPARAGUS Salmon is a great source of Omega-3

INGREDIENTS

MARINADE:

fatty acids (flax seed and walnuts are

1 lb boneless, skinless

½ tsp ginger

1 tsp honey

also great sources of Omega-3 fatty ac-

salmon cut into 4 pieces

2 cloves garlic, minced

1 Tbsp fresh lemon juice

ids). Salmon is high in protein, but low

2 bunches asparagus

1 Tbsp olive oil

Salt/pepper to taste

in calories and saturated fat. Eating

2 lemons sliced

1 Tbsp balsamic

salmon twice a week can lower your risk for heart attack or stroke along with improving brain function and could help battle depression. This recipe is delicious! I have made with asparagus, snow peas and fresh green

DIRECTIONS Preheat oven to 450°. While the oven is preheating, combine marinade ingredients in a glass pan or bowl. Place salmon in pan and refrigerate for 10 minutes, turning once.

Lay out 4 pieces of aluminum foil. Divide the asparagus, lay 1 slice of lemon on top of vegetables, then fish filet and top with another lemon slice. Make the foil

beans. Just keep an eye on cooking

into a pouch and place on baking sheet. Once all four pouches are made, bake

time. No one likes mushy vegetables!

for 12-20 minutes (depends on vegetables). Serve over rice or quinoa.

momtomomnwi.com | like us on facebook | page 21

SPICY QUINOA Quinoa is an amazing grain. It

INGREDIENTS

1 Tbsp ancho chile powder

is a protein-rich food. Quinoa

1-1/2 to 2 cups quinoa, cooked

½ tsp coriander

contains twice as much fiber as

according to package (I cooked 2

¼ cayenne pepper

other grains. The fiber content

cups of rinsed quinoa in 1 ½ cups

½ tsp Mexican oregano

broth – chicken or veggie – and 1

2 small yams (or sweet potatoes),

cup water)

peeled and cubed

3 Tbsp olive oil

Cilantro, chopped (optional)

1 ½ cups broth, chicken or veggie

Squeeze of fresh lime juice

½ red onion, cut into strips

Avocado

2 cloves garlic, chopped

Salt/pepper to taste

helps promote healthy digestive tract. Quinoa also contains iron. It is gluten-free. It has also been shown to reduce migraines! This is a great recipe that I used to make with rice, but have recently tried with quinoa. Also I swapped out black beans for yams. If you are new to quinoa, rinse it well. It naturally has a bitter taste and rinsing will remove it. I eat this for

2 jalapeños, seeded and sliced DIRECTIONS Combine quinoa and water/broth mixture, bring to a boil and simmer covered for approximately 15 minutes or until liquid is absorbed. In a separate pan, heat oil, onion and garlic. Cook a few minutes until onions softened. Add spices and cook another minute until chile powder darkens.

lunch with sliced avocado. It

Add 1 ½ cups broth, jalapeño and sweet potatoes. Bring to a simmer.

could also be served as a side

Cook about 15 minutes. Almost all the liquid should be absorbed. The

with grilled chicken or turned

potatoes should be tender but not mush. Once finished, combine with

into tacos.

cooked quinoa. Toss with cilantro and squeeze lime over the top. Add avocado or other desired garnish.

mom to mom nwi | february 2015 | page 22

feature nichole odijk demario

nwi

A

mom you should know: gail akeson

As a book store manager Gail Akeson of Long Island, N.Y. was

Mammie’s Books includes ten chapter books and an eleventh

regularly approached by customers looking for age-appropri-

blank book to encourage children to write a story of their own.

ate books for the young children in their lives. As a mother and

The first book was released December 2013 and the second

grandmother she always wanted to be sure her recommenda-

is slated for release this month. The remaining books in the

tions were just right.

series, all of which are self-published, will be released one by

For years she and her grandchildren had been telling and retell-

one throughout 2015.

ing stories from their own imaginations and lives. She promised

Akeson says the first book includes short chapters to encourage

she would begin writing them down to enjoy the tales in the

a sense of achievement as the child reads. The events unfold

future. Staying true to her word, she began putting her stories

rapidly to keep their attention. She says she also did not in-

down on paper. Her grandchildren began encouraging her to

clude page numbers so children would focus on reading as

share them with others – that’s when Akeson had her aha mo-

much as they’d like rather than reading a set number of pages.

ment. Mammie’s Books, inspired by the nickname given to her

Each book can stand alone, but can also be read together.

by her eldest granddaughter, was born. Akeson soon set out to

Akeson or “Mammie” as she is called by “everyone,” is the

write not just one book, but a series of children’s chapter books

main character of the series as she leads her grandchildren on

she was confident would be appropriate for young readers.

different adventures all of which are based on real events. She

“This started out as something just for my family. I am so happy

says each character is based on a real person in her life.

I pursued it. If my books encourage one child to read then I

“My readers are always asking me, ‘Did you really do the

have succeeded,” the 62-year-old first time author says. “Read-

things in the book?’ and I gladly say ‘Yes!’ although it hasn’t

ing to a child, reading alongside a child or just to listen to a

been without a few apologies along the way. My grandchil-

child read, it’s one of the biggest blessings we can give to our

dren are so proud to have such a fun, adventurous Mammie

children.”

and I’m just so excited to share all of our stories with others,” she details. mom to mom nwi | february 2015 | page 24

Affordability and accessibility were also crucial to Akeson. Each book is $4.95 and can be shipped stateside for a nominal fee.

Individuals that opt to pre-order the future books prior to their release can buy at a discounted rate. International shipping options are available too.

The first book opens with a poem, “When you’re ready to read, words become clear.

When you’re ready to listen, words will you hear.

Adventure and mystery, magic awaits you.

What happens next depends on what you do.”

These words are one’s Akeson says she takes to heart.

“I truly believe no matter how old you are, where you came from, what has happened in your life up until now…what happens next, depends on what you do,” she says. “So go for it and make it happen. I had so many fears of ‘what if I failed,’ ‘what if no one liked the books,’ what about the typos I missed when I proofread the book’ and then I listened to my own words ‘what happens next, depends on what you do’ and I did it. My biggest failure would have been not trying.”

To learn more about Mammie’s Books visit mammiesbooks.com or Facebook.- mtm

couch talk beth whitaker Beth Whitaker is a Licensed Mental Health Counselor and married mother of two boys – with a baby girl on the way!

When Beth has free time, she enjoys crafting and sewing.

nwi

G

dealing with the baby blues

Giving birth to a new baby is a wonderful experience. Every-

iety or depression during the pregnancy. On top of that, new

one wants to celebrate the arrival with you because a baby is

moms experience a lot of ups and downs with a new born. It is

a huge blessing. With all the excitement, why do some women

difficult to get out of the house so they may feel isolated. They

feel so sad after giving birth? Research shows that up to 80 per-

experience fatigue because they are not getting enough sleep,

cent of new mothers experience the “baby blues” at some point

and they may feel overwhelmed and not have enough support.

post partum. Even with all the excitement, there can be a feeling

With this in mind, what can a new mom do to cope? For start-

of being let down. The “baby blues”, or postpartum depression,

ers - take good care of yourself! It can be difficult taking care

is an emotional reaction that begins a few days to a week after

of yourself when you have a little human who is constantly

delivery and generally lasts no longer than two weeks.

dependent on you, but make sure your needs are met. Try to sleep and eat well. Make sure you let yourself relax and rest.

The symptoms for PPD vary but you could experience any of these during the first two months after giving birth:

This is not always easy, but necessary. Do not expect too much of yourself and don’t be afraid to ask for help when you need it. Help could include someone to come visit, fix a meal or help

• Irritability or hypersensitivity

with housework. In some cases, therapy is beneficial. Resist the

• Difficulty concentrating

temptation to do too much. Laundry and other home tasks can

• Anxiety and worry

be completed later. Just enjoy time with the baby. Do things

• Crying or tearfulness

to help you feel good about yourself. Take a relaxing bath,

• Anger • Negative feelings such as sadness, hopelessness, helplessness, or guilt • Loss of interest in activities you usually enjoy • Difficulty sleeping (especially returning to sleep) • Fatigue or exhaustion

do your nails or put on makeup. Taking care of your physical self can sometimes help you feel better on the inside. Don’t be afraid to share your feelings, especially with other mothers. If you have a supportive partner, make sure he is aware of how you are feeling as well. If weather permits, venture outdoors with the baby. Put the baby in a stroller and take walks or meet

• Changes in appetite or eating habits • Headaches, stomachaches, muscle or backaches.

Unfortunately, postpartum depression could get to the point where a woman may feel that she cannot care for her baby, or may even harm her baby.

The causes for postpartum depression vary, but could be a

a friend for coffee. The sun, fresh air and socialization with help you feel a lot better.

Postpartum depression can be a very serious problem if left untreated. It can continue past the normal length of time and cause problems with bonding with your new baby. Don’t pretend everything is fine and wait to get treatment. - mtm

combination of hormonal, biochemical, environmental, psychological, and genetic factors. One of the main predictors is anxmom to mom nwi | february 2015 | page 26

&

fun games

Amber Neace is a married, stay-at-home-mom of two boys. She enjoys all things DIY and looks forward to working on the next project!

amber neace

valentines ideas

W

With nutrition concerns on the rise, cities across Ameri-

HAVE A BALL!!

ca are cracking down on the foods being served in our

How can you go wrong

schools. Cupcakes are no longer allowed to be served

with a bouncy ball? Once

as a birthday treat, candy is slowly being banned from

again, super easy and

class parties, and individually wrapped healthy snacks

inexpensive. The bags

are in demand. Now, I’m not saying it is a bad thing - I

themselves

too like to limit the amount of sugary snacks that my kids

bags that you can find in

consume on a daily basis, but it does create a bit of a

the baking section of just

problem when parents are trying to select “treats” for

about every craft store.

their child’s class parties. Since most schools require ev-

You can either print out the saying directly onto card-

erything to be store bought and not prepared at home

stock or write it in. This is a good opportunity for kids to

the options are pretty small. I’m not sure how my son’s

practice their writing skills by writing the recipient and

class would feel about getting little packages of cau-

their names on the card stock. Remember, younger kids

liflower as a treat at their party! I figured I would try

get bored with writing fairly quickly so maybe start this

and go the non-candy route for his Valentines this year

project a few days ahead of time and just write out 5

and I was surprised at the different options there are.

or 6 names each day - then work together stapling the

Most are simple, inexpensive and the kids can even

cardstock onto the bag.

are

sucker

help put them together. By taking advantage of the free printables available on a lot of mommy blogs you can

YOU’RE AWESOME SAUCE!!!!

create some adorable “treats” for Valentine’s Day. Or-

This one is adorable! At least I think so. You can also

dering the supplies needed through wholesale websites

choose to use the squeezable apple sauce instead of

will also help you save a little money. Check the sales

the cups if you prefer, but I think that the pink straw-

flyers to see where card stock is on sale.

YOU ARE A-MAZE-ING This

adorable

requires

Valentine

nothing

more

than a few party favors, some cardstock and a hot glue gun. You can choose to print the words directly onto the cardstock or have your child write it out them-

berry apple sauce makes it more festive. I found this

selves. Put a quick little dap of hot glue on the back of

printable at www.deliacreates.com and all you need to

the maze and stick it to the cardstock. It will hold nicely

do is cut it out and attach it with a piece of scotch tape.

and will be easy to remove.

Doesn’t get much easier than that! If you choose to use

mom to mom nwi | february 2015 | page 28

the squeezable apple sauce instead you can use the

IL-“LOOM”-INATING

same print out. In my opinion it would be better to use

If you have a

a hole punch on the print out and attach it using curling

child,

ribbon. There are also other websites that offer different

are you have

free pintable’s with sayings such as “You’re My Main

about

Squeeze” or “You’re The Apple Of My Eye”. Either way

rainbow

loom

you go, this one is a winner in my book.

bracelets

and

rubber ‘DOH YOU WANT TO BE MY VALENTINE??

odds 1,000

bands

throughout your

This free print-

house.

able was found

better way to make use of them than in a Valentine’s

What

at www.thenerd-

Day card? This free printable is from www.thirtyhand-

swife.com and is

madedays.com and is so cute. Older kids can even put

perfect for a pre-

these together themselves once the card itself is printed.

school Valentine.

Grab a hole punch and make a hole at the top to attach

Play doh is great

the bracelet using curling ribbon, twine or even yarn.

for working the

It’s a very simple project that isn’t time consuming, as

muscles in those

long as the bracelets are already made.

little hands and letting them use their imagination to create whatever they please. You can even print out a

Hopefully this helps you if you are looking for a non-can-

couple extra cards and have your child cut out the inner

dy treat for your child’s class. I do recommend using

circle for the play doh. I say to print extra because I

card stock for all of the pintable’s instead of regular

know my 4 year old doesn’t quite have the best cutting

paper. If you have any ideas for non-candy Valentine

skills yet but using scissors is also great for the little

alternatives, feel free to post them on our Facebook

hand muscles and they feel a sense of accomplishment

wall! - mtm

when they know they have helped.

momtomomnwi.com | like us on facebook | page 29

&

get out get fit brooke recktenwall

D

run for your heart

Did you know running can drastically reduce your risk

Now, before you just hit the ground running – literally,

of heart disease? Well, it’s true - and if you’ve been

it’s important to remember there’s no pressure to run

looking for an incentive to hit the pavement maybe this

often, far and fast. Studies have shown that the heart

is it! A new study finds running as little as 5 to 10

benefits from running were the same for major runners

minutes a day may reduce the risk of death from heart

and for those who ran less than 51 minutes total per

disease. Those choosing to run, even at a slower pace,

week. Running improves blood pressure and blood

can reduce the risk of a heart attack by 45%.

sugar sensitivity - this explains why runners live on av-

Heart disease is referred to as the “silent killer” of wom-

erage three years longer than non-runners. Rather than

en. One in three women are killed from heart disease

running hard and fast, consistency and persistence is

ever year, making it the number one killer amongst

key to running for heart health. If you want to start

women. According to the American Heart Association

running, begin with walking or a couch to 5k program.

that is approximately one woman every minute.

Couch to 5k programs are a great way to turn yourself

These eye opening statistics may make some realize

in to a runner. Check out the Mom to Mom, NWI

that lacing up those running shoes and getting your

Couch to 5k program featured on the next page.

heart beat up is as important as getting regular check-

Regardless of what your running goals may be, women

ups and yearly mammograms. It’s important to take

need to get moving to prevent heart disease. Go out

care of ourselves!!

for a run today - your heart will love you for it! - mtm

Brooke Recktenwall is a mother to two sons and a daughter. She’s a certified Pilates instructor and runs her own business. When she finds spare time, Brooke enjoys running and has completed six full marathons.

mom to mom nwi | february 2015 | page 30

WORKOUT 2 5 minute walking warm-up alternate 60 seconds jogging 90 seconds walking for 20 minutes

WORKOUT 3 5 minute walking warm-up alternate 60 seconds jogging 90 seconds walking for 20 minutes

WORKOUT 1 5 minute walking warm-up alternate 90 seconds jogging 2 minutes walking for 20 minutes

WORKOUT 2 5 minute walking warm-up alternate 90 seconds jogging 2 minutes walking for 20 minutes

WORKOUT 3 5 minute walking warm-up alternate 90 seconds jogging 2 minutes walking for 20 minutes

WEEK 3

WORKOUT 1 5 minute walking warm-up jog 90 sec/walk 90 sec jog 3 min/walk 3 min repeat this sequence 2 times total= 23 minutes

WORKOUT 2 5 minute walking warm-up jog 90 sec/walk 90 sec jog 3 min/walk 3 min repeat this sequence 2 times total= 23 minutes

WORKOUT 3 5 minute walking warm-up jog 90 sec/walk 90 sec jog 3 min/walk 3 min repeat this sequence 2 times total= 23 minutes

WEEK 4

WORKOUT 1 5 minute walking warm-up jog 3 min/walk 90 sec jog 5 min/walk 2 ½ min jog 3 min/walk 90 sec jog 5 minutes Total= 26 ½ minutes

WORKOUT 2 5 minute walking warm-up jog 3 min/walk 90 sec jog 5 min/walk 2 ½ min jog 3 min/walk 90 sec jog 5 minutes Total= 26 ½ minutes

WORKOUT 3 5 minute walking warm-up jog 3 min/walk 90 sec jog 5 min/walk 2 ½ min jog 3 min/walk 90 sec jog 5 minutes Total= 26 ½ minutes

WORKOUT 1 5 minute walking warm-up jog 5 min/walk 3 min jog 5/walk 3 min jog 5 minutes Total= 26 minutes

WORKOUT 2 5 minute walking warm-up jog 8 min/walk 5 min jog 8 minutes Total= 26 minutes

WORKOUT 3 5 minute walking warm-up jog 20 minutes Total= 25 minutes

WORKOUT 1 5 minute walking warm-up jog 5 min/walk 3 min jog 8/walk 3 min jog 5 minutes Total= 29 minutes

Workout 2 5 minute walking warm-up jog 10 min/walk 3 min jog 10 minutes Total= 28 minutes

WORKOUT 3 5 minute walking warm-up jog 22 minutes Total= 27 minutes

WORKOUT 1 5 minute walking warm-up jog 25 minutes Total= 30 minute

WORKOUT 2 5 minute walking warm-up jog 25 minutes Total= 30 minutes

WORKOUT 3 5 minute walking warm-up jog 25 minutes Total= 30 minutes

WORKOUT 1 5 minute walking warm-up jog 30 minutes Total= 35 minutes

WORKOUT 2 5 minute walking warm-up jog 30 minutes Total= 35 minutes

WORKOUT 3 5 minute walking warm-up jog 30 minutes Total= 35 minutes

WEEK 8 WEEK 7

WEEK 6

WEEK 5

WEEK 2 WEEK 1

WORKOUT 1 5 minute walking warm-up alternate 60 seconds jogging 90 seconds walking for 20 minutes

Important Reminders!*Please stretch before and after workouts *Space workouts throughout the week to give your body a chance to recover *The jogging portion of the workouts should be an easy jog at your comfortable pace. momtomomnwi.com | like us on facebook | page 31

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