7 Proven Ways To Make A Difference In Mom’s Health and Happiness
By Heather Lynn Darby and Steven Loder
Many of us are likely making virtual plans to celebrate Mother’s Day this year due to the COVID-19 social distance requirements. In addition to “getting together” for a friendly chat via telephone or online video conference, here are a few timely tips you can share with your mom, wife, sister or significant other to help her look and feel her best, for life.
Encouraging mom to Include Superfoods into her meal plan will help to keep her healthy and prepared for the current pandemic as well as strengthen long-term immune function and boost emotional resilience. Listed here are three very potent Superfoods to get mom started and their important benefits.
Citrus Fruits – This type of fruit most often comes to mind during flu and cold seasons. And rightly so as Oranges, Grapefruits and Tangerines are all significant sources of Vitamin C. Not to be overlooked though, Kiwi, Pineapple, Strawberries, and even Sweet Red Bell Pepper are also excellent sources of this important antioxidant. As a secret beauty bonus, Vitamin C is needed for natural collagen synthesis, which supports skin elasticity, not to mention healthy muscle and bone connectors. Strive to include at least 1½ to 2 cups in your daily meal plan.
Orange Vegetables – such as Carrots, Yams/Sweet Potatoes, and Cantaloupes are all packed with vitamin A, which boosts the immune system and reduces risk of bone fractures. They make a wonderful and tasty side dish for protein rich fish, poultry and lean meats. The recommended amount is easily reached by having one baked sweet potato or yam or a cup of carrots.
Green Vegetables – Cruciferous vegetables like Broccoli and Brussels sprouts, as well as leafy vegetables such as Spinach and Kale are great choices here. A rich source of antioxidants, iron, and magnesium, these powerhouse vegetables promote sustained energy and good mood, as well as possess anti-inflammatory and improved gut health benefits. Leafy greens can all be consumed raw in salads, or in smoothies. Kale, often tough to palate for many raw, can be very tasty when sauteed in extra virgin olive oil, red wine vinegar and garlic. When oven roasted, Broccoli and Brussels Sprouts sweeten and caramelized, turning into scrumptious treats you can’t believe are healthy. Better make a double batch! For a quick boost, nutritious and convenient Enrichables Kale & Fiber powder packets are also available through Pampered Chef Independent Consultants.
Power walking is an excellent low impact activity which is well suited for increasing metabolic activity. Easier on the joints than jogging, important to consider for most age 50+ adults, all you need to get started is a good pair of sneakers or walking shoes. Although mom can walk almost anywhere, to ensure greater safety, it is suggested that mom strive to walk in a traffic free environment such as a park, nature area or on a local high school track. Quieter side streets also work well. Have mom begin with walking for 15 minutes, 2-3 times during her first week. Aim to add 3-5 minutes to each of her walking sessions every week thereafter until she can comfortably walk for 30 minutes without stopping. For comfort and safety, be sure to have mom bring along a water bottle, a small towel and a mobile phone. Finally, if not walking indoors on a treadmill, make sure mom practices Being Safe and maintain social distance from others during walking activity outdoors.
Spending time in a natural environment soothes the nervous system, fighting stress better than other leisure activities by significantly reducing the level of the stress hormone cortisol. This can be anywhere from a wooded or grassy area to a patio or balcony with potted flowers. Even viewing scenes of nature reduces feelings of anger, fear, and stress and improves mood. It doesn’t take much time for the benefits to kick in either, you can experience the positive effects in as little as 10-15 minutes a few times a week.
Another advantage of being outside a little bit every day is exposing your eyes to the spectrum of natural sunlight. This boosts daytime energy, stimulates the brain to release the feel good hormone serotonin, and helps regulate the body’s melatonin production, ensuring a good night’s sleep.
One way to continue this theme and benefit even more from the gifts that the natural environment provides, is to take up the hobby of gardening. Gardening helps people move away from perfectionism and stay in a growth mindset. Caring for a plant creates an innate sense of connection to the world. Working with your hands in the soil provides contact with the earth’s microbiome which enriches our own. Studies suggest that exposure to dirt has all kinds of long-term health benefits from quelling stress to suppressing inflammation.
As we move closer to the warmer summer months, many moms may be contemplating beginning a Weight Loss plan. To achieve long-term success with this endeavor, it is highly recommended that mom’s efforts are rooted in the concept of first developing a healthy body image and rejoicing in her body as it is NOW. Unfortunately too often many women have a problematic image of their body as an idea of what their body “should be” leaving them feeling stressed and frustrated. This is a perfect example of symbolic control as women adopt the stance that they can only feel good about themselves once they look good.
It is essential that mom establishes embodiment and reconnects to her body on her own terms to promote the healing of her body image. The primary focus is in introducing mom to what is called MMN. That is, Movement, Massage and Nourishment.
“M” – The goal is to have mom become involved with rhythmic movement and to re-establish the joy and pleasure associated with consistent physical activity for its own sake without all the stress surrounding physical activity solely as a catalyst for weight loss.
“M” – Secondly, exploring Therapeutic Massage is encouraged. For now, this can be an experience mom shares at home with her spouse or significant other. Eventually, mom may want to also consider meeting with a certified massage therapist. Through the art of touch, mom will begin to re-establish a connection to her body and create a healthier, more positive body image.
“N” – Next, as with introducing any new health & wellness strategy, creating a positive relationship with food for mom through a prudent meal plan approach is essential for consistent Nourishment of the body to support movement and long-term health.
In addition to the MMN concepts, it is also encouraged that mom discovers her body again through the use of Mirror work. This activity is usually done alone, unclothed in front of a large mirror that provides an image of the entire body. It is important that mom take her time and take stock of where her body is at that moment. The goal is to help mom stimulate a new found mindset that is receptive to thinking that there is probably a lot to like about her body that SHE was not aware of right now.
Laugh And Have A Good Time – The number one enemy of stress is fun. Laughter is the best medicine after all, stimulating the vagus nerve to trigger a cascade of health benefits ranging from reducing blood pressure, mediating pain responses, to helping to manage the negative effects of the stress hormone cortisol. Laughter is an easy way to sustain deep exhales, which helps replenish the supply of fresh air to the deeper areas of the lungs.
This Mother’s Day, make time for memories, have fun with family with a game or light-hearted comedy film! Watch a movie together online with one of these great apps https://fossbytes.com/best-apps-watch-movies-together-online-with-friends/
Heather Lynn Darby, Pn1, Pn2, CPT, CCFS
Coach Heather is a Certified Level 1 and Level 2 ProCoach through Precision Nutrition, specialized in Behavior and Change Psychology. She is a subject matter expert in Epigenetics, Stress Mitigation, and Plant Based Nutrition. Additionally, Coach Heather is a Certified Personal Trainer through the NASM, and a Certified Corporate Fitness Specialist through the NCFI.
Connect with Coach Heather on social media through her Facebook Group, xlnt Vitality Experiment.
#xlntnutrition #plantbaseddiet #stressmanagement #restanddigest #healthybodyhealthymind #corporatewellness #onlinetrainer
Steven Loder, Pn1,
Coach Steven is a Certified Level 1 ProCoach through Precision Nutrition, Food Psychology Coach, IDEA Elite Personal Fitness Trainer, Medical Exercise Specialist and Pampered Chef Independent Consultant. He is also currently working to become a New Jersey certified K-6 Art Teacher.
#superfoods #increasingmetabolicactivity #healthybodyimage