Art Photography Poetry And More
Page 1 ~ Fall 2014
Dear Readers, Summer is a time to be outside, moving and
PARENTS INK ACCEPTS:
grooving. This edition we focus on health and
● Fiction
wellness in some really unexpected ways! You
● Creative Nonfiction
are going to love the articles on creative ways
● Poetry/Prose
to get your kids away from the electronics, new
● Essay
recipes for yourself, and how to deliciously
● Article
cope with food allergies.
● How--To Article ● Recipes
We’re also pleased to showcase Alajiah Rose on
● Product/Book/Movie Review ● Photography
the cover and as our featured artist in the
● Graphic Art
Refrigerator Magnet. Her photography is
● Cartoon/Comic
breathtaking. Enjoy!
● Images of physical art such as: Painting
Thanks for being the essential part of Parents Ink!
Sculpture Jewelry Pottery
Best,
Quilting
Jeni Tetamore
Needlework
Editor-in-Chief
And More
Send all submissions to: parentsink@hotmail.com
Page 2 ~ Fall 2014
Page 3 ~ Fall 2014
The Critter Case by Toysmith $9.99 This is a perfect tool for your budding backyard scientist. Coupled with a butterfly net or the Bug Vacuum, your child can safely gather creepy crawlies, critters, flutterers to observe and set free again. With it’s sturdy mesh sides and plastic casing you can also rest assured that they will not get loose until you open the door!
Swim Socks by One Step Ahead $7.95 These adorable socks are a breeze to get on and leave on while you enjoy the pool all while protecting your child’s feet from the burning heat of cement and stubbed tootsies. They can be left on while they swim without the bulkiness of a traditional swim shoe. A child’s foot will feel more natural in the water while they learn to swim without the added weight or your worrying about taking the shoes on and off as they get in and out of the pool.
Page 4 ~ Fall 2014
Gazillion Bubble Tornado by Funrise $14.99 While it does require batteries, this little machine packs a mighty punch and saves you from endless blowing bubbles all summer. It’s flurry of bubbles comes as soon as you attach the 8 oz. bottle of solution and flip the switch. Your little ones will love dancing in the magic!
Handtrux Backhoe by Handtrux $17.99
Invented by a profession heavy equipment operator, these have an amazing “handrrlic” power grip to encourage imaginative play in the sand or dirt. Fun for the backyard sandbox, park, or beach. Let the building begin! Page 5 ~ Fall 2014
Krazy Kar by Amloid $91.82
Some of you might even remember these from the 70s! Well, they’re back and more fun than ever! Your child pedals with their hands and can go forwards, backward, side-to-sides, or even in circles. Holds up to 70 pounds. Lots of fun!
Yo Baby Kick Flipper by PlaSmart $16.95 It comes in a variety of colors and is perfect for active boys and girls who enjoy want to learn skateboarding, surfing, snowboarding, and more. This board helps young children with coordination, balance, and gross motor skills all while learning how to do the tricks they see the big kids do. The kit also comes with the Boarding Basics DVD, so they’ll learn how to do them right before moving on to invent their own! Page 6 ~ Fall 2014
Wham-O Water Knee Hockey Rink by Wham-O $49.99 Where was this when we were kids? Just hook it up to your hose and let the games begin! Kit includes the rink, inflatable goals, two hockey sticks and pucks, and loads of summer fun!
Page 7 ~ Fall 2014
My Great Bean Bag Toss by Land of Nod $39.00 Perfect for rainy days or broiling hot afternoons when all the kids want to do is come indoors for a bit but start to get a little stir crazy! With this charming design by artist Bianca Gomez, these little birdie bean bags are sure to keep your children entertained for as long as you need. The banner fits in a standard door way and folds up for easy storage.
Page 8 ~ Fall 2014
Stats Disc Golf Set by Toys R Us $10.49 This is a fun way to enjoy Frisbee Golf in your own backyard! The kit includes the 6 colored discs, and a complete disc golf scoring unit. Great for backyard barbeques and picnics and easy enough to pack up and take with you to the park for summer fun!
Boochie by Gamewright $34.99 Fun. Inventive. Meant for children 8 and up, but there is an element that no two games will ever be alike with Boochie.! The wrist challenges are all different, so no two players will ever face the same task at the same time. Totally unique, can be played inside or outside, and a whole new level of fun! Page 9 ~ Fall 2014
Page 10 ~ Fall 2014
Contact us at parentsink@hotmail.com to inquire about how you can advertise your business for three full months for the price of one!
Page 11 ~ Fall 2014
Turn Those Lazy Summer Days Upside Down! Top tips for getting kids active by Teri Vickery: Busy mom, trainer, and owner of Peak Experience Personal Training in Larkspur, CO
Page 12 ~ Fall 2014
I’m a mom. And I’m a personal trainer. I live for and make my living by teaching how to use exercise and physical activity to change people’s lives. Or at least that’s what I keep telling myself every day. But it’s not always apparent whether I am making an impactful difference or not. I spend my work days traveling to client’s homes. I insert myself into their lies for an hour at a time, trying to undo poor eating, stressful, sedentary jobs, poor movement patterns, lack of sleep, and lots and lots of bad habits.
or whatever. This day was no different. Jenna and her mom were going through their workout. We’re chatting and laughing our through training and the boys are playing some pretend game. One boys looks at the other and says, “Hey, let’s go for a run.” They both get up and start running around the room.
Sometimes it’s a frustrating, challenging job.
This was the lightbulb moment for me.
The only other thing that’s more challenging is being Mom to by two kids.
This is how children behaviors - from us!
Their pretend game was emulating the behaviors they had seen their parents and grandparents practicing for the past year.
They’re kids. They love playing video games and eating junk food. Pretty much my worst nightmare; but we try to offset the not-so-healthy things my clients and my kids enjoy with healthy food and daily movement and show them how those can be enjoyable, too. But it’s not always easy. But then I had one hell of an epiphany! Every year, Denver has a relay marathon that takes place on our longest road that runs through our downtown area. It’s pretty challenging, even for experienced runners and walkers. My client Jenna and her mom have been training with me once a week for over a year. They have gone from no regular exercise to taking part in the Colfax Marathon Relay together. They are rock stars! I am so proud of them. Now we work out while Jenna’s sons, ages 5 and 2, watch movies or play with their trucks
Wow. It really is that simple. When we display. A positive commitment to our own health and wellbeing, they will emulate that and grow up valuing fitness in their own lives. Here are some simple
Page 13 ~ Fall 2014
guidelines to getting your whole family active together. Be the example. Children lear n their lifestyle behavior s - positive and negative - from the role models around them. Children will emulate what they see you do. Show them that exercise and physical activity are an important part of your life and they will seek it out. Don’t sequester yourself during your workouts. Do it right in front of them. Be consistent. Be positive. Avoid negative statements such as, “Ugg, I hate working out!” Show them you enjoy and value it as important part of your daily life. Your fitness routine doesn’t need to be complicated or really time consuming. Walk, run, or bike 30 minutes 3-5 days a week. Add some bodyweight resistance 2 times per week (i.e. squats, push-ups, crunches, planks, etc.). Let them participate. With super vision, even small children can emulate adult exercising. Give them very light weights or none at all. There are so many exercises that require only your own bodyweight as resistance. Or hold your little ones while you do squats, lunges, whatever. They will have a blast and you will get a great workout! Make it a game. The tr uth is, guided exercise is nothing more than a game, like Simon Says or Follow the Leader. So play games with your kids. That’s exercise. By the way, pay attention to how children move. From the way a baby learns to roll over or sit up or crawl to who a child can squat flat footed and have their butt an inch off the ground. The stability and mobility of children is remarkable. The way a child moves can teach us all so much about how our bodies used to able to move before we grew up and started doing stupid stuff like sitting still in chairs and not playing. Try rolling over using nothing but your core. Rock back and forth on your hands and knees to create more mobility in your hips. Or squat as low as you can while keeping your heels on the floor. Get down and move like your kids move a little bit ever day and see how much better your functions. You will be amazed! Give them an activity. Soccer, tball, swimming, basketball, climbing, cross country, gymnastics, cycling, skateboarding - just to name a few. I believe every child over four should have one activity in which Page 14 ~ Fall 2014
they participate on a weekly basis. At first, this may involve trying different things. Ask them for their input. All activities are beneficial, so keep an open mind. Require they commit to a set period before giving up or wanting to try something else. Sometimes kids have unrealistic expectations that they will immediately be great at something. They need time for their skills and physical abilities to develop before they can even decide if a sport or activity is a good fit for them. Schedule activity based adventures as a family. At least once a month, take a hike together. Swimming, bicycling, river rafting, camping. Colorado is full of day trip adventures and I’m sure that there are many unmined resources where you are too! Sometimes it takes a bit of research, but there are lots of free places to enjoy open space here. Get outside wherever you are as a family and enjoy the adventure! Set limits on time in front of screen of any kind. Our house has a str ict limit of an hour and a half of screen time per day. This, however, does not include when we enjoy a movie together as a family. We will also use active games with timers to break up time sitting in front of screens. Like if we are watching TV? When a commercial comes on, everyone jumps up and does an exercise like jumping jacks or sit ups or squats for the length of the commercial. Everyone takes a turns picking the next exercise. One commercial (usually 30 seconds) = One exercise. Or try setting a timer for 20 minutes. When the timer goes off, everyone has to step away from their screens and run around the house or some other activity. Always make your children's physical activity about health and enjoyment. Never make it about their weight or appearance. Inevitably those kinds of ‘body shaming’ tactics will backfire. It gives children a sense that they aren’t good enough. This rule goes for ourselves as well. Sure, it’s okay to want to get in shape because you want to look good in your swimming suit. There is nothing wrong with that. However, do not say negative statements about our own weight and/or appearance, especially when your kids can hear you. Would you Page 15 ~ Fall 2014
be okay with your children saying those kinds of negative things about themselves? That means you shouldn’t be doing it either. No one is perfect all the time. My kids aren’t. I’m certainly not. Your kids won’t be either, but if you base your desire for your children to be active in love and wanting for them to live a long, healthy, and happy life where they can accomplish anything for which they aspire, they will also want that for themselves. So get out there and enjoy everyday with them! If you want to find out more about Peak Experience Personal Training go to www.amstatx.com/p/ business/pxpt
Page 16 ~ Fall 2014
Page 17 ~ Fall 2014
Page 18 ~ Fall 2014
H
umeria, 4, had made progress. Despite the rough start when she didn’t know how to sit at a table or focus on a task, she had responded positively to therapy.
Gone were her parents’ concerns that she would never talk, as the doctor had told them shortly after her diagnosis of Autism Spectrum Disorder (ASD). Her speech was improving, but social issues were still a problem. She had been having therapy with me and in one session, her brother, Ravi, entered the room. I gave him a toy – but Humeria wanted it, shouted and yelled for her mother. Mom entered the room, furious. “You need to stop teaching my child to share, she doesn’t like it. We buy three of everything so each of our children can have the same. She doesn’t need to learn to share.” It was shortly after this that the family discontinued therapy, despite Humeria’s progress and potential. Their priority was that Humeria was Page 19 ~ Fall 2014
always happy- even at the sacrifice of advancement and independence. As a behavioral therapist working with children with ASD and a parent of a teenager with the condition, I find myself in a unique position. Just like the parents of the children I work with, I didn’t always know what the right thing for my child was, I too had my tearful days (and still do) and I too had to put my trust in the professionals who worked with my son. As parents our role is to prepare our children for adulthood.
Hard Earned Independence
For parents of children with autism, adulthood looks rather different from the norm. Nevertheless we need to take our children to the highest place of independence we can, because as much as we don’t like to think about it, we parents will be dead one day. We aren’t always going to be there for our children and we need to do what we can now to help prepare our
children for that time.
Telling those who are trying to teach your child self help skills “He doesn’t need to learn to make his bed, we have 3 maids for that” as I was told once, is a very short sighted view. Being able to achieve a task independently swells our children’s confidence and courage to try new things, even if there is resistance at the start to want to try. Studies show that early intervention is effective for children with Autism (Schopler et al., 1998; Jordan, 2001; Volkmar & Klin, 2005) and research shows that the costs for effective intensive early intervention are 15-30 times lower than the costs needed for lifelong support of an adult with Autism (to age 55) with insufficient intervention early on (Jacobson, Mulick & Gree, 1998). Yet, sadly, I have been in contact with parents who are willing to ignore this for short term convenience. Parents who choose not to believe that their children with ASD can improve, who have cancelled therapy for reasons such as “My cat is sick” and “it might rain”. They discontinue therapy because they “Can’t afford therapy and an annual skiing trip”. They are the envy of many South African families who struggle to provide food for their families let alone therapy. I am often asked to give advice on parenting children with on the autism spectrum. Not all parents like the advice I give as it takes effort to carry out. Most are genuinely looking for help but others choose the easy way out because it’s just too hard. For example many children with ASD I am in contact with have decayed teeth. The answer I am given from the parents is that “He won’t let me brush his teeth.” I think to myself “He is 2, you are an adult, yet the 2 year old is preventing his teeth being brushed?”
It occurs in the first three years of life
Children with autism show marked impairment in social interaction , verbal and non-verbal communication, and limited or restricted interests and behavior.
It is a neurodevelopment disorder, and is not caused by bad parenting.
Every child is unique in the way the condition manifests.
There is ongoing uncertainty about the cause, treatment, intervention, and prognosis within the condition
International statistic indicate that 1 in 110 children has autism
Boys are four times more likely to have autism than girls
Some Warning Signs
Has no single words by 16 months
Does not respond when name is called
Does not babble or point by his or her first birthday
Does not put two words together by age 2
Avoids eye contact
Rather than avoid brushing teeth, which inevitably leads to general aesthetic and dental surgery, assist the child in building up a sensory tolerance to brushing teeth. How much easier to teach a child with ASD personal hygiene than to teach a teenager? But to do so requires persistence and considerable energy. When siblings are involved, parents of children with ASD don’t always think of how their parenting impacts their neurotypical (NT) children (without ASD). When the child with ASD wants to watch something on TV, the NT
Page 20 ~ Fall 2014
child must immediately switch off what he or she is watching otherwise the sibling with ASD will tantrum. Parents allowing this don’t realize the message it is giving to the NT sibling: You are not as important to us as your brother with ASD. What he wants is more important than what you want. Parents I have been in contact with over the years have said things like “Well his [NT] brother must just understand that he always wants to sit in the front seat or the car”. To the NT child the implication is“ You are 2nd best”.
Having trained in behavioral therapy in the USA and having lived in Denver for 7 years, I noticed a striking difference in the attitudes between parents of children with ASD in the USA and those in South Africa. Parents in SA seem to be very authority driven. A doctor says that the child will never talk and your child will need to be medicated to control behavior. Parents accept it. In the USA, I found parents will make a plan, they will prove the doctors wrong and they will keep searching, keep believing until they find an intervention that works for their child. In SA, parents follow what teachers say about their children with ASD. A teacher I was in contact with this year boldly exclaimed “Why are you giving these parents false hope? This child will never read!”
Strange Victories
With therapy he has now started to read, despite his teacher’s lack of faith in him.
I am a firm believer that all children with ASD can learn. I see this with every child with whom I work. This has caused many a conflict between myself and the schools of my clients where teachers say things like “What am I supposed to do with this child? He is at school 5 hours a day and he can’t read?” or “There is no need to teach a child with ASD to count”. It is difficult for parents to believe in their child’s potential if teachers don’t. At a recent assessment for a new client the parents pleaded with me “ Please help us deal
with our child’s behaviors.” I outlined some strategies for the family. The mother looked puzzled and said the school the child attends, which specializes in teaching children with ASD, had told her she must never say “No” to a child with Autism. Effectively the child’s screaming, throwing things and hurting family members had been “taught” as the family had been advised to allow the child to do whatever he wanted without any boundaries, regardless of the impact on others. And what of Humeria? Well I saw her 2 years later at a playground. Humeria came running up to me and hugged me. “You no visit anymore?” she asked, clearly she had missed our sessions together. I felt sad knowing her mom had misinterpreted crying as a sign that she was unhappy rather than as a sign of struggle to learn a new skill which she would have mastered. I noticed she was still not able to socialize with other children at school, when she visibly wanted to and that her speech had made no improvement since the family stopped therapy 2 years previously. Make no mistake parenting a child with ASD is no walk in the park. And many, many of the parents of children with ASD with whom I am in contact give whatever it takes for their children to progress: Commitment, reassessment of priorities, surrendering personal plans to an uncertain future, giving up finances, sacrificing self for the child’s best interests. But it also takes action to promote change even when it’s seems impossible. They prove true the motto “I’m raising a child with Autism, what’s your super power?” --------------------------------------------------------------
Names have been changed
Reprinted with permission from South African Daily News where it first appeared in Lifestyle on April 2, 2015.
Collins is a Durban-based behavioural therapist and the mother of a teenager with autism, who is in Grade 9 at a mainstream school. E-mail btinterventionsdbn@gmail.com or see the Facebook page Breakthrough Interventions South Africa
Page 21 ~ Fall 2014
No more loose blankets The American Academy of Pediatrics recommends the use of baby wearable blankets.
Clever shoulder straps Shoulder straps make it easy to place baby in the sleep nest, even when asleep. No more struggling to get baby’s hands through an armhole! This patent pending design is exclusive to baby deedee wearable sleep sacks.
Comforting cocoon shape Unique cocoon shape provides a cozy environment. Babies sleep better when they stay covered throughout the night. Parents sleep better knowing baby is comfy & secure.
Quilted duvet material The baby deedee sleep nest is quilted for an extra layer of warmth.
Cotton exterior & lining for pure comfort The sleep nest shell is made from 100% cotton for maximum breathability.
Product warmth: Our sleep sacks for infants and toddlers are lightly quilted. They are intended to be worn over regular sleepwear. Recommended room temperature is 67-74°F. Sleeve length and thickness of baby’s sleepwear should be adjusted accordingly. Shell: 100% cotton Filling: 100% polyester Care: Machine wash cold, tumble dry low Made in India Page 22 ~ Fall 2014
Page 23 ~ Fall 2014
We
all love pickles, right? Pickles, relishes, chow-chow all used to be made by the ‘lactofermentation process’. Our early American ancestors knew the beneficial nature of these foods. The pickles, relishes, and vinegars we buy at the grocery store today have very little redeeming value when compared to what you can make easily in your own kitchen. Suffice it to say, the grocery store products are not made in a way that will promote health to either you or to your families. Today, I am sharing with you more about fermented foods and drinks. I’ve written about Kombucha, which some say is the pinnacle of healthy probiotic drinks. The entire concept of probiotic foods and drinks may be new to you. You might be wondering what all the ‘excitement’ is about kefir, kombucha, sauerkraut and other fermented foods. Lactofermented foods of all kinds can improve digestion and overall health. It is said, the worse sauerkraut (or other foods prepared in this way) tastes to you, the more you need it! This information, copied from Wellness Mama, explains (emphasis mine): “Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. Page 24 ~ Fall 2014
Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion. Cultures around the world have been eating fermented foods for years, from Sauerkraut in Germany to Kimichi in Korea and everywhere in between. Studies have even shown the link between probiotic rich foods and overall health. Sadly, with the advances in technology and food preparation, these time-honored traditional foods have been largely lost in our society. Water kefir is similar to milk kefir, and I’m sure you’ve seen the milk kefir in the grocery store. It takes a SCOBY (symbiotic colony of bacteria and yeasts), just like kombucha does. In this case, the SCOBY is in the form of grains, little gelatinous crystals, which look kind of like cooked tapioca balls. These structures are comprised of various bacteria including lactobacillus hilgardii, which gives them their characteristic bumpy appearance. Water Kefir is the simplest of all of the lactoferments I know about. The only things you need are your faithful mason jars (a 2 qt. size is best), filtered water (tap water can kill your grains), a little bit of fruit and the water kefir grains. Set the whole thing on the counter for about 24 hours, maybe even less if the grains are very active or it is quite warm in your house. The kefir grains are available from your ‘weird friend’ who already does this. Trust me, she’ll be glad to give you some, because the grains multiply like crazy when they are happy. You can also get them on-line from the Page 25 ~ Fall 2014
Cultures for Health website (https://www.culturesforhealth.com/) and other locations. What happens is this: the beneficial bacteria in the water kefir grains consume the sugar in the sugar water. As they metabolize the sugar, they produce a variety of beneficial acids, food enzymes, B vitamins and more beneficial bacteria including the probiotics we hear so much about these days. This process of fermentation also dramatically reduces the sugar content of the drink. (I have included the website for instructions at the end of the article.) Homemade sauerkraut is also another ‘easy-peasy’ way to get fermented foods into your and your family’s diets. The easiest sauerkraut recipe requires cabbage and salt, and a little bit of elbow grease…very little. The basic instructions for sauerkraut are: chop cabbage, place in bowl, then, sprinkle with about 1 Tablespoon of salt (be sure you are using a quality salt here, like RealSalt® or Celtic Sea Salt, not Morton’s®). Here’s where it gets interesting. The latest article I read on making coleslaw recommended this ‘lazy man’s way’ of making sauerkraut. Cover your mixture with a cloth for a few hours to let the salt draw out the moisture, then pack tightly into jars. That’s it! Believe me, I have pounded some cabbage to bring out the juice. Takes awhile and it’s messy! When I tried this method, I became an immediate convert to this method. Could NOT be simpler. When packing into your jar(s), press the cabbage down firmly until the juice comes up over the top of the cabbage. Leave an inch or so of space between the top of the jar and the liquid, because as the cabbage ferments, it expands just a bit. The juice may also leak out of the jar a bit. Put on the lid, but don’t screw it tightly. Leave it to sit, and after a week or two you will have sauerkraut. Move it to the refrigerator to slow down the fermenting process. Page 26 ~ Fall 2014
These are VERY basic instructions, just enough to give the idea. Do your own homework and then give it a try. There is some ‘scare mongering’ among some of the information you’ll come across. Like anything else you do in the kitchen, use clean equipment. If it looks or smells spoiled, or is slimy…you are correct; it’s spoiled. If there’s mold, usually you can just scrape off the top layer. Experience will teach you what you need to know. Also, if you are just beginning to partake of fermented foods, go slowly. Start with no more than a teaspoon or two per day. These foods are in the ‘superfood’ category, supporting your health in all sorts of terrific ways, and they will begin a detoxing process in your body. -----------------------------------------------------------------------------------------------------------------If you have any questions, feel free to send a note my way! Enjoy the journey to good health! Sharon Cathey momofkkkkk@yahoo.com References: http://wellnessmama.com/2245/health-benefits-of-fermented-foods/ http://nourishedkitchen.com/water-kefir/#ixzz2gUlmyPIB
Page 27 ~ Fall 2014
By occupation, I’m the owner, founder, and head coach of Earn Awesome Training, LLC. I specialize in weight training, from Powerlifting (moves like bench press, back squat, and deadlift), to Strongman (moves like tractor tire flipping, heavy sled pulling, atlas stone lifts, etc.), to Olympic Weightlifting. I’m a Crossfit coach, USAW certified Sports Performance coach, and a competitive Olympic Weightlifter myself. I’m a Run Disney veteran and I placed first last year in the regional Strongman (and 2nd the year before). This year, I qualified for Master’s Nationals in Olympic Weightlifting (twice!) and was invited to compete by the IWF (International Weightlifting Federation) at the Nationals level. I’m in better shape now (in my mid 30’s) than I was in my 20’s.
Oh, and I’m pregnant, a bit by surprise. You see, my husband and I had a room all prepared for 4-9 year olds. We finally got through the Foster to Adopt paperwork and were ready to be put on the ‘waiting’ list when I turned up pregnant. You might think that this means we’re not adopting. Quite the opposite. We’re just putting it on hold for 2 years so we can get through this unexpected baby-stage and find our footing a bit. You see, we were planning on kids that could already walk and talk. Although adopting was always “plan A” for family building, the big picture looks the same – we grow our family either way. Of course, I wasn’t expecting to get pregnant. With one ovary, PCOS, Endometriosis and issues on the male side as well, we were told that pregnancy was a non-existent option anyway. Which was fine. I am not one of those women who had a dire need to experience pregnancy to feel ‘normal’ or ‘whole’, as many do. Being adopted myself, I never grew up around people that looked like me, so that genetic component hasn’t really been a factor for me. When I discovered I was pregnant, I was a muscular 185 lbs. (I stand about 5’8”). I had a back Page 28 ~ Fall 2014
squat of 230 lbs., a front squat of 190 lbs., a deadlift of 305 lbs., and was at the lowest body fat percentage of my adult life. I was training 6 days a week (sometimes twice a day) to qualify for Nationals in Olympic Weightlifting, on top of my successful career as a Trainer/Coach.
So what did this mean for my training and my goals that I’d been so dedicated to for years? Weren’t pregnant women not supposed to lift anything more than 25 lbs.?! Weren’t pregnant women completely fragile? My first hand knowledge of pregnancy was limited to old wives tales and the horror stories I’d seen on TV. My concerns seemed overwhelming. Friends and family expected me to be over-the-moon Page 29 ~ Fall 2014
excited, but I’d put my describe my state of mind as ‘quietly terrified’. While it wasn’t unwelcomed, it was a surprise. Now, we’d need to change over our 4-9 year old foster-kid-readyroom into a nursery. That was the easy part though. My biggest stress reliever was a barbell… What was I going to do now that just about every woman I’d talked to told me to ‘take it easy’?! My husband was a bit nervous about me continuing my routine as well, but I knew I had heard of a few women who stayed fit during their pregnancies. So I turned to them. Now, usually these were extreme athletes who ran marathons while pregnant, for example. That’s a far cry from the short bursts of intense efforts needed for Olympic Weightlifting, but there was some insight to be had there. Instead of What to Expect when You’re Expecting, I walked out of my local bookstore with The Pregnant Athlete: How to stay in your best shape ever before, during, and after pregnancy by Brandi and Steven Dion (EdD) , Joe Heller (MD), and Perry Mcintosh tucked under my arm. These guys have great references. The main author (Brandi) had been through several healthy pregnancies, resulting in healthy kids, and competed safely in triathlons through them all. Page 30 ~ Fall 2014
I talked to my coach, who was excited and a little but reticent as well. He’d had personal training clients who were pregnant before, but he’s never had an Olympic Lifter that was pregnant before – and I was scheduled to compete in June – 2 months before my due date. So, I talked to my doctor. When I mentioned to her “People at the gym say I shouldn’t lift more than 25 lbs.,” she outright laughed. While that may apply to women with complications (other than mine – being 35 with a fibroid the size of my fist), she remarked that it didn’t apply to me. She encouraged me to continue training and workout “as long as it feels good”. So that’s the route I took, adding the hashtag #pregnantnotbroken to my Facebook posts and meeting resistance with ‘my doctor says I can continue as long as it doesn’t hurt. It doesn’t.’ I’ve trained throughout my pregnancy, and competed twice in Olympic Weightlifting, once at 15 weeks, and once at about 6 months pregnant. Both times I got second in my weight class and qualified for Nationals in my age bracket. Surprisingly enough, I did better the second time than the first! In fact, I learned that there are some amazing hormones in the first trimester for strength training! While I understand the idea behind the fragility of new life, I discovered that it takes a lot of strength to be able to build life. Page 31 ~ Fall 2014
Even more to push that new life out into the world. Why not continue to build that foundation of strength? Here are some of the lessons I’ve learned as I continue my fitness as a pregnant woman in the gym. If you were doing it safely before, you can probably do it pregnant. Sure, I take more rest between lifts now. As I’m in the 3rd trimester, I train 3-4 times a week now and get plenty of naps in whenever I can. My training sessions take longer, and sometimes I go lighter than I’m used to. I’ve traded out a few movements. (ex. Box jumps became step ups near the 2nd trimester – however I upped the height of the box so that I’m still getting a good workout out of it. I’ve also modified pull ups, push ups, burpees, and a few other movements as my comfort level changes daily.) I’ve found that this is a great time to work on my skills. For example, my handstands have IMPROVED with pregnancy, and since I’m getting better at handstand pushups, despite my growing weight, I can only imagine how they’ll feel when ‘The Bean’ makes her entrance into the world. Listen to your body and the hormone boost provided in the first trimester of pregnancy is great for strength training. Dur ing the fir st 6 weeks, I added a few kilos to my max Page 32 ~ Fall 2014
Clean and Jerk, set a new personal record on my back squat, and matched my heaviest Snatch. The trick is to pay attention to your body. It’s a fine line between “I’m growing a human; I need some sleep,” and “I don’t wanna workout.” In this situation, no one blames moms-to-be for not working out, so it’s VERY easy to let it slide. Figure out the differences between the ‘I Don’t Want To’s and the ‘I Can’t’s. It only takes about 300-500 extra calories/day to build a human. You’ve probably heard the old adage “eating for two” associated with pregnant women, right? There is no doubt that a pregnant woman will likely gain weight (unless she is overweight to begin with). Well, the funny truth is, we’re not really eating for 2. More like eating for an enhanced metabolism. That second person weighs less than a bowling ball, but listening to your body can be really helpful here too. I also have a good friend who is a nutritionist. When I mentioned things like, “I’ve really had a hankering for steak lately!” She reminds me to put spinach in my daily diet, since I’m likely needing more iron. Adding the spinach added the nutrient I was missing, without getting all the fat and other calories I didn’t need. Set small, attainable goals, and adjust your expectations accordingly. As par t of my workouts, I do a ‘Hero’ or benchmark workouts once or twice a week. Last week, at about 32 weeks pregnant, I did Crossfit’s Benchmark workout ‘Grace’. Grace is 30 Clean and Jerks done as quickly as possible. Before I was pregnant, I completed it in 5 minutes a 6 seconds. Now into my 3rd trimester, I was thinking it would be more like 7 or 8 minutes. It turned into 15 minutes. There were lots of breaks to catch my breath, and it took a while for me to fix my form. My goal ½ way through the workout changed from ‘for time’ to ‘just finish’. It took me 3 times as long, but I finished. Relish in what your body is capable of doing now, while growing a person, rather than what it used to look like/do. I’d never been more relaxed at a meet than when I was competing while pregnant. I walked in with the knowledge that this could go well, or it could not. But I was going to go and do the best I could, have fun, and see what happened. Going into each workout with an adaptable attitude is key to enjoying the process. Ignore the Naysayers. A couple year s ago, an expecting mother opted to have her maternity photos done in a Crossfit gym. She did some overhead squats for the camera, shared the amazing photos, and received a huge amount of backlash. Now, if you’re cleared by your doctor, then you’re okay to continue. That’s really the biggest opinion to consider when it comes to fitness during pregnancy. Having a family means you’ll have to stand up for it at some point. Sometimes that process starts before the little one makes an official appearance. In parenting, you’ll get lots of well-intentioned advice. In the end, you’ll find your stride, find what works for you, and go for it.
Page 33 ~ Fall 2014
What works for me is weight lifting. Another pregnant fitness friend swears by her water aerobics class. (Some folks joke that she’s the reasonable one out of the two of us… but they don’t see her Saturday and Sunday mornings lifting with me.) Now, on a personal note, it has been very difficult for me to ‘ignore’ the remark of ‘be careful’ in particular. I am careful – and I’d assume that nearly every pregnant woman is already walking on egg shells. From what not to eat to what position to sleep in, from how much sleep to get to debates on whether or not to clean a litter box, she’s likely ‘being careful.’ Warnings to the otherwise (though well intentioned as they may be) assume that said woman, well, isn’t. Weightlifting is something I love. I’m well educated on what I do. I coach it for a living. I have yet to have an athlete get injured on my watch (including myself). It’s a streak I plan to keep going as long as possible. I need my body in working order all the time in order to effectively do my job, so listening to my body (and my athletes’ signals) are the requirements. So, as long as you’re following your doctor’s orders, you’re fine. Weight Gain is largely unavoidable during pregnancy. How much of that is FAT is largely controllable. Weight gain dur ing pregnancy is lar gely unavoidable. But ‘weight’ and ‘fat’ aren’t the same thing. Weight is simply the effect of gravity on an object. That object could be a wooden chair that weighs 5 lbs., 5 lbs. of muscle, or 5 lbs. of fluid. Weight, even without pregnancy, changes throughout the day for every person on the planet. So when it comes to weight while you’re pregnant, aim to build skill and strength (doing what you already have been doing) and you’ll find that while your belly and breasts get bigger, the amount of that that is unnecessary fat will (with a healthy diet) can be maintained.
It’s been a long road, but a fun one. My workouts have helped me retain my sanity, strength, and spirits up during a time in my life that is stressful, uncomfortable, and generally challenging. In fact, it’s been fun being a part of these moms blazing new trails. Photos by Sean Humenay or licensed by Earn Awesome Training, LLC Page 34 ~ Fall 2014
Page 35 ~ Fall 2014
How Sleep’n Sync is Revolutionary Mission To help children excel when facing challenges and improve their functional skills and their wellbeing
Sleep’n Sync’s objective is to help the child achieve their goals fast. It does this through an audio designed to help the child with the specific issue being addressed, which is played at night, as the child sleeps, every day for six weeks. Sleep’n Sync uses the power of the mind and empowers the natural motivation in children to do well. It does this by integrating to the audio positive suggestions and messages that reach the subconscious mind of the child at a highly receptive state: sleep.
Non-Invasive
Non-confrontational: with Sleep’n Sync there is no need for negotiating or convincing the child to do the program every day, no need to use their valuable fun time for it.
Easy to use: the program’s implementation does not affect your child’s schedule, it is at night during sleep time, no need to set time from the child’s busy day for this. Program the alarm with Sleep’n Sync’s audio at a time the child is asleep, and set it to repeat every night.
Based on extensive scientific research and best practices: each Program is designed based on extensive scientific research and best practices, so that the messages and recommendations contained in the program are effective and to the point of the specific goal of the program.
Sleep’n Sync uses: Principles of hypnotherapy by designing the necessary messages the child needs in the form of positive suggestions tailored to be easily absorbed by the subconscious mind of the child.
Page 36 ~ Fall 2014
Sleep, as it provides a highly receptive state of the subconscious mind. The subconscious mind is always awake and receptive, however this receptivity is increased when the conscious mind does not interfere/ is resting/cooled down, as it occurs during sleep. In addition, sleep is a time when the outside input is minimized, and the information received during the awake time is sorted, organized, evaluated, linked with other memories, and stored or discarded according to its relevance. Sleep’n Sync takes advantage of sleep as a natural receptive state for its messages to effectively be absorbed by the subconscious mind, and the natural function of sleep in building and solidifying brain connections, and its natural role as self-therapy since it processes and links negative feelings and experiences with positive feelings and previous experiences, diminishing their overall negative effect (Rock )
Neuroplasticity: which is the changing of the strength of neural connections, the adding or removing of connections or the adding of new cells. Thinking, learning and acting actually changes the structure and functional organization of the brain. (Christiansen & Baum, 2005).
Principles of neuroplasticity: The brains ability to act and react is ever-changing. It is constantly laying down new pathways for neural communication and to re-arrange existing ones. The changing of neurons, the organization of their networks, and their function changes via new experiences
Repetition: It is well known that repetition wires the brain. It is repetition that allows a person’s brain to establish the necessary connections or synapses between the brain cells. Learning occurs right where neurons meet. Without these connections, the brain cells are useless. It is known that what wires a person’s brain is repeated experience, and without it, key synapses do not form. And if such connections, once formed are used too seldom to be strengthened and reinforced, the brain eventually eliminates them. Therefore, repetition of the desired messages in the suggestions in Sleep’n Sync audios is a key element for the effectiveness of the message incorporation into the subconscious mind of the child.
Binaural Beats in the background music: Optional. Binaural beats work by sending two different tones to each ear. The frequency difference between the tones is created by the brain as a “binaural beat”. With this technology, one can take the mind into a relaxed and receptive state, allowing easier connections between the brain cells. This is optional since sleep is already a receptive state for the messages to be absorbed, however its use can help.
Connecting the subconscious mind with the conscious mind: This is what Sleep’n Sync’s audios facilitate, so that when the child is awake, he/she has the self confidence, skills and tools to use in order to get his/her desired goals.
Page 37 ~ Fall 2014
Page 38 ~ Fall 2014
O
ur family’s ongoing story about food intolerance began when our second child was born. Within a few days, she was either sleeping or screaming, and her bowel movements were the consistency of tar. Three weeks went by before I began to wonder if her discomfort was caused by something I was eating. Through trial and error, we soon discovered our daughter had an intolerance to wheat and dairy. The steep learning curve was about to begin.
with! There are countless grains, numerous legumes, bountiful fruits and vegetables… the supermarket is abundant with variety. This blessing in disguise could help you discover your new favorite food! Or, like our family, it could be the impetus needed to actually eat better (instead of merely vowing to do so). You could learn all about spices, eventually being able to flavor the same grain a half dozen different ways. You could become so educated that you might decide to become an herbalist or
In the United States, 90% of all allergic reactions to food are caused by milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts, peanuts, wheat, and soybeans. Perhaps you have found yourself in a similar story. You, too, are aiming to cook delicious food while avoiding food allergens. I hope to help smooth out the rocky road you currently are on. In the United States, 90% of all allergic reactions to food are caused by milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts, peanuts, wheat, and soybeans. According to the Food Allergy Research and Education website, an estimated 15 million people have a food allergy or intolerance. You are not alone! There is a lot of sympathy, empathy, and help! The first step in creating delicious meals for people with food allergies is realizing the abundance of what remains to work
naturopath. We human beings become so clever when we’re backed into a corner! The second step is to find a cooking mentor. This person may be a friend of yours. Maybe a website, social media group, or local food allergy support group will fit the bill. In my case, I discovered a few books by Traci Sellers that provided enough delicious, healthy recipes that I didn’t feel like anyone was missing out. You can find the two main books at www.tracistransformationalkitchen.com. Recipe update packs oftentimes can be found on lulu.com. I simply cannot recommend her cookbook enough. It represents her seven-year labor of love to create delicious, healthful recipes. The third step is learning to substitute
Page 39 ~ Fall 2014
Double Batch of Almond Milk by Gina Johnson Please note that this is a double batch. If you don’t need this much milk, please divide all ingredients in half. (Use all the water shown in step 3, but omit step 8. This cuts the water in half, but ensures that there’s enough water in the machine during grinding to avoid damage. 1 1/3 cups almonds 1/3 cup organic sugar (evaporated cane juice) 1/2 tsp iodized sea salt 1 tbsp. vanilla extract 1 tbsp. unsulphered blackstrap molasses 1. Soak almonds for 4 1/2 hours 2. Drain and rinse almonds 3. Add water to the appropriate line, according to the soymilk maker’s instructions
4. Turn on the milk maker. 5. Once the milk maker has finished its cycles, strain out and discard pulp. 6. Mix in sugar, sea salt, vanilla, and molasses
ingredients. I spent close to $100 in two months trying to find a cheese substitute that satisfied my taste buds. We bought chocolate syrup to flavor every botched batch of almond milk (it took about seven batches until I got the correct blend of added ingredients). To save you the same trouble and expense, I have listed a few personal recipes, and several products I have come to rely upon for taste and quality. Rest assured, I am not sponsored by any one of these companies (although, I certainly would not pass up a sponsorship!). I’ll start with the dairy substitutes. My favorite mozzarella or cheddar cheese substitute is made by Daiya. It melts pretty well, also. Coconut Bliss ice cream is not to be missed. So Delicious coconut yogurt is delectable!
We make our own almond milk, using a SoyaJoy soy milk maker. Earth Balance 7. Pour into a gallon pitcher Buttery Spread is so close to the flavor 8. Dilute with an equal amount of water as of real butter it’s unbelievable (there’s a what you used in Step 3 soy-free option, too!). Cathe Olson’s Lick It!; Creamy, Dreamy Vegan Ice Creams Your Mouth Will Love has countless recipes for ice cream that boast tremendous flavor and texture integrity. Also, the few recipes I have tried from The Non-Dairy Formulary: Vegan Cuisine for the Ethical Gourmet by Skye Michael Conroy have amazed me! I’m very much looking forward to trying out more of his recipes! Of the hundreds of delicious recipes found in Traci’s Transformational Kitchen Recipe Collection, her “cream of” soups, with a pureed cauliflower or potato base, are among my very favorite.
Page 40 ~ Fall 2014
The peanut substitutes I have made are simple: avoid foods cooked in peanut oil (please remember to ask about this at restaurants…you would be amazed how many places cook in peanut oil), and discover a different nut butter. I would never have known the joy of cashew butter had it not been for my third child’s peanut allergy. And if you haven’t tried almond butter cookies, you’re missing out! There is an abundance of wheat substitutions. Of course, the easy way is to look for the boxed or prepared gluten-free items (Udi’s is a personal favorite brand). Additionally, I’ve seen several recipes online to mix your own glutenfree flour. Glutenfreeonashoestring.com looks to be a good resource for maximizing the dollar while respecting health needs. Craving pasta? Tinkyada makes a variety of brown rice pastas that cook and taste almost exactly like white flour spaghetti and macaroni (Whoa! I know!!). In the event that a person is only sensitive to wheat, and doesn’t have a gluten intolerance, spelt flour is an almost Flax Egg seamless substitution for wheat flour. Just by Traci Sellers measure it the same way you do wheat 1/4 cup flax seed (any variety) flour. 3/4 cup water
Sprouted wheat flour may also be an option, since the sprouting process dissipates the phytic acid that oftentimes makes wheat so difficult for the body to digest. Traci Sellers’s recipe book describes the process of making sprouted wheat flour on pages 68 -69 and 88. It is well worth looking into this process, even when there is not a wheat allergy involved. I never have had to deal with egg allergies. However, I picked up a few tips along the way that may help you. Traci Sellers shares something called “flax egg.” It
1. Place seeds and water in the blender. 2. Blend well, until thick and no large pieces remain. * This may be stored for up to 2 weeks in the refrigerator in a tightly sealed container. Using flax egg: 2 level Tablespoons of flax egg = 1 large egg. It is very stretchy and hard to measure. I usually just get one ‘heaping’ (and stretching and dripping over the sides) Tablespoon for each egg I need to replace. Oiling the Tablespoon allows it to slip out easily.
Page 41 ~ Fall 2014
Raw Cashew Cheesecake by Andrea Kowalski 2 cups macadamia nuts 1 1/2 cups cashews 1/2 cup pitted Medjool dates 1/4 cups dried coconut 6 tbsp. coconut oil, melted (gently warmed) 1/4 cup lime juice 1/4 cup raw agave nectar 1/2 sun-dried vanilla bean 3 cups mixed berries, such as blueberries and raspberries 1. Place macadamia nuts in a large bowl, and cover with cold water. Place cashews in a separate bowl, and cover with cold water. Soak nuts 4 hours, then rinse, drain, and set aside. 2. Pulse macadamia nuts and dates in food processor to a sticky, crumb -like consistency. Sprinkle dried coconut on bottom of 8-inch pie pan. Press macadamia nut mixture onto coconut to make crust. 3. Place cashews, coconut oil, lime juice, agave nectar, and 6 tbsp. water in bowl of food processor. Scrape seeds from vanilla bean into food processor bowl, and puree until smooth. Pour mixture into crust, and freeze 1 to 2 hours, or until firm. Remove from freezer, slice while frozen, and transfer to serving platter. Defrost in fridge 1 hour, or on countertop 30 minutes; tops with berries, and serve.
is a marvelous substitution for up to three eggs in baked goods (it is good for binding, but not for filling or leavening). Please see the included recipe. Skye Michael Conroy’s book has 14 different eggless recipes, including quiche and omelets (you should know that most of his recipes call for tofu or cashews as a substitute). And every one of Traci’s recipes is eggless. If there are additional steps to the cooking process, I haven’t yet gotten that far. I’m currently able to take my old favorite recipes and make them again, substituting where I need to. It is empowering to have mastered so much in the way of food allergies. My hope is that you can also reach that point. Food allergies can cause fear that stops us in our tracks. Food allergies can also be the springboard we need to eat better and try new foods and spices. I hope that you are able to enjoy your own journey to cooking healthful foods in the midst of food allergies. I hope, too, that you will take the time to teach others who find themselves on this same rocky, yet deliciously healthy road.
Page 42 ~ Fall 2014
Page 43 ~ Fall 2014
Page 44 ~ Fall 2014
Page 45 ~ Fall 2014
Alajiah is like most teenagers. She enjoys music, especially by Korean boy bands, and hanging out with her friends, but finds a distinct escape in art whether it be photography, drawing, or painting.
Page 46 ~ Fall 2014
Page 47 ~ Fall 2014
Page 48 ~ Fall 2014
“I make art to relieve my stress and any unwanted emotions�
Page 49 ~ Fall 2014
Page 50 ~ Fall 2014
Page 51 ~ Fall 2014
Page 52 ~ Fall 2014
“I feel that if my piece makes me happy, it will make others feel the same way.�
Page 53 ~ Fall 2014
Page 54 ~ Fall 2014
Page 55 ~ Fall 2014
Page 56 ~ Fall 2014