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Thursday, February 27, 2014

How much exercise is enough?

The most frequent exercise complaint I hear from friends and clients is that they don't have enough time to exercise. What is enough? I like to step back when this obstacle is encountered and ask a few questions:

1. What does exercise mean to you?
2. How do you measure success with fitness?
3. Why do you want to exercise?

How would you answer these questions? Does exercise mean an hour of loping along on the treadmill? Does it mean being ready to compete in a triathlon at any moment? What is your measure of success with fitness? Are you successful if you made the attempt, or are you only successful if you sweat hard for 90 minutes? Why do you want to exercise? Are you looking for a significant outward change? Are you looking to blow off some steam? Do you enjoy the social aspect of exercise? Do you simply glory in the miracle of movement? 

images from lds.org unless otherwise noted

Many folks I talk with have a professional athlete version of themselves in their head, and they are comparing their current self to that imaginary self. I have been guilty of this many times myself! I find it helpful to take a reality check every so often and redefine exercise, success, and evaluate my motivations for exercise according to the situation I find myself in during that time. Then I can make some realistic goals that will help me determine the kind of exercise I would like to participate in. 

So, based on these factors, how much exercise is enough? For me, it's helpful to remember that exercise, to me, is to move my body in a way that promotes my physical, emotional, and spiritual health. That may be different on different days. Exercise on one day may be a brisk walk to the park with my son, or a 15-minute circuit with weights on another, a few yoga salutations on another, or walking around the zoo all day on another, or chasing my son around the house repeatedly on another, or a longer bike ride with my husband on yet another. Each day brings its own challenges, and I find that as long as I manage my expectations reasonably, I have enough time to move my body each day in a way that feels like exercise to me. I try to move intensely for about 20 minutes 3 times a week to increase my strength and promote cardiovascular fitness. Then, the other days, I do what feels good to me on that day. For me, that is enough to satisfy my own expectation that I get some exercise every day. Then I feel that I've obtained success according to my own measure. 



So, why exercise? What benefits have you gained in your life from exercise? My own include:
  • Increased patience and calmness
  • Better ability to see the bigger picture
  • Cheerfulness (hooray endorphins!) and decreased irritability
  • Better able to accomplish my daily tasks
  • Increased confidence from doing hard things
...among others! When I'm feeling less motivated, or like I don't have time, or in a rut, I brush off this list of benefits in my mind and remember how good it feels to move, to sweat, and to work hard with the body, and I move intensely for 15 minutes, and I feel renewed. And then I change it up and do something I really enjoy to remind myself how much I really do love to move. And I remember this from Elder Richard G. Scott of the Quorum of the Twelve Apostles:

"...[S]piritual communication can be enhanced by good health practices. Exercise, reasonable amounts of sleep, and good eating habits increase our capacity to receive and understand revelation. We will live for our appointed life span. However, we can improve both the quality of our service and our well-being by making careful, appropriate choices."  [source here]

What about you? What does exercise mean to you? How do you measure your success with exercise? What do you consider your reasons for exercise? And when is it enough? 

xoxo
Laura

Tuesday, February 25, 2014

Positive Communication

In my experience as a teacher and mom, I have seen great value in teaching children how to communicate positively.  I believe that positive communication is the root of characteristics that we want all children to develop: good manners, social awareness, emotional maturity, respect, and empathy.  Here are some things we can do to communicate positively with our children, and teach them positive communication skills:

1. Tell The Child What They CAN Do


We all know it’s true:  one of the first words most children learn is “No.”  We have to tell them no sometimes—maybe a lot of times—to teach them what is safe and right.  But the important thing is that we don’t stop at saying no.  Children also need to know why they can’t do something. It teaches them that the choices they make have consequences, and helps them feel like they are not powerless or being bossed around. Then, most importantly, we need to follow it up by telling the child what they CAN do.
1. Say No
2. Say Why
3. Tell them what they CAN do

Examples:
  • "Please don't spit watermelon seeds on your brother.  That is making him sad.  You can spit seeds into the grass instead."  (See picture above :).  All pictures on this post are from the media library at lds.org.)
  • “Anna, please don’t pull all of the books out of the bookshelf!  They will get ripped so we can’t read them, and it’s a lot for you to clean up.  You can choose one book to look at.”
  • “No!  Don’t touch the knives in the dishwasher!  You might get cut—they are sharp.  You can be in charge of clearing out the plastic cups on top instead.”
  • “Please don’t dump out your cup!  It will spill on your pretty shirt and you’ll have to change.  You can put your cup in the sink if you’re done.”
  • As I am typing this, Autumn tried picking up little David off of his blanket on the floor.  “No- don’t pick up David!  Do you know why?  [she answered] I can help you pick him up.  You can pick up any of the toys on the floor, but not David by yourself.”


2. Restate To Make It Positive

Along with bringing home nasty germs, Anna picked up some feisty negative statements from nursery a few months ago.  “NNNNNNNNo!” and “MMMMMMMMine!” became common vocabulary for our passive girl.  I talked to her about how that is not a kind or Christlike way to talk, and told her some different things to say.  “Instead of saying ‘NNNNNNNNo!’ we say, ‘No, thank you!’  Instead of saying ‘MMMMMMMMine! and grabbing toys away, we say, ‘Can I have a turn, please?’”  After a couple of weeks of consistent reminders for Anna to restate these negative comments, she most often uses the positive language now.  Every single time she says No or Mine, I make her restate it before she can have what she wants.  “Can I have a turn, please?” might seem long for a nursery-age child to say, but even if a child could say “My turn?” in a gentle tone instead of “MINE!,” their communication would be more positive.  Also important: then help the other child say, “Sure—when I’m done.” Positive communication requires and thus builds a child’s vocabulary. 


If a child says something unkind to another child, you can help them apologize and restate what they want.  It is important to teach kids how to communicate among themselves—not always allowing adults take over and apologize or resolve the situation for the children. Anna will sometimes yell, “Get off you!” (meaning, “Get off me”) if someone is sitting on her or her special blanket.  I help her restate that by asking her, “Anna, can you say, ‘Will you please move, Autumn?’”  I have seen that when a child restates a negative comment, their demeanor changes from upset and defensive to calm and cooperative. 

It is really important to help kids restate negative comments immediately, instead of ignoring the statement.  I watched a little girl repeatedly tell her parents no when they asked her to help clean up then eat her dinner.  They did not respond to her when she said no.  So naturally, she didn't help clean up, and she didn't eat her dinner.  Her negative communication was reinforced, and she will most definitely continue saying no.  That doesn't mean that a child can never say no or have an opinion.  It is often  appropriate to ask the child why they want/don’t want something, and to compromise with them.  We just can’t ignore negative communication.
 Conversely, I watched another little girl tell her mom "NO" this morning.  Her mom said, “Try again,” and her daughter thought about it for a minute, then replied, “Okay, Mom.”  Her mom congratulated her for making a better choice. 


3. Changing Negative Body Language into Positive Communication


I have heard lots of teachers repeat over and over, “Use your words!  Use your words!” and I have seen many kids respond with blank stares.  That catch phrase- meaning that we should talk about problems instead of using physical aggression to work things out- requires explanation and practice to be worthwhile.  

When a child hits/kicks/bites/pushes, first acknowledge that you understand why they are upset, but that hitting/kicking/biting/pushing is not a way to solve your problem, help you feel better, be kind, etc.  Then help the child “restate” their body language into words.  This is challenging for toddlers.  It requires building their vocabulary so they know what they can say instead of hurting someone.  Young children need to be given the exact words to use, especially when they are feeling upset enough to physically hurt someone else.  Help them say something like, “Please don’t do that!  That hurts my feelings!” instead of kicking or pushing in retaliation. 

Your child can learn to recognize when another child is sad or upset, and learn what to say to help them.  They can also learn how to communicate what is making them sad to other children and adults. 
  
Role plays and puppets can be effective and fun ways to teach positive communication (the teacher/parent could be the one pretending to be hurt or upset).  Children could help you write a story of someone who was upset but chose to use positive communication instead of hurting another person.   

4. Set The Example


We are the best examples to our children of how to positively communicate.  When we yell or speak unkindly, we can apologize and use more positive language.  Children are without guile, and sarcasm is confusing to them.  Our tone of voice can sometimes be more important than the words we say. 

Elder Jeffrey R. Holland gave a wonderful talk called Tongue of Angels in 2007, including this gem,  
"We must be so careful in speaking to a child.  What we say or don't say, how we say it and when is so very, very important in shaping a child's view of himself or herself.  But it is even more important in shaping that child's faith in us and faith in God.  Be constructive in your comments to a child-- always.  Never tell them, even in whimsy, that they are fat or dumb or lazy or homely.  You would never do that maliciously, but they remember and may struggle for years trying to forget-- and to forgive.  And try not to compare your children, even if you think you are skillful at it.  You may say most positively that "Susan is pretty and Sandra is bright," but all Susan will remember is that she isn't bright and Sandra that she isn't pretty.  Praise each child individually for what that child is, and help him or her escape our culture's obsession with comparing, competing, and never feeling we are 'enough.'"  

And finally, from Sister Rosemary Wixom's talk in 2013 called The Words We Speak:
"One of the greatest influences a person can have in this world is to influence a child.  Children's beliefs and self-worth are shaped early in their lives.  Everyone within the sound of my voice has the power to increase a child's confidence in himself or herself adn to increase a child's faith in Heavenly Father and Jesus Christ through the words they speak."
  


Thursday, February 20, 2014

Question & Answer


What are some things you do to help maintain reverence during Sacrament meeting with your kids?  We like to keep the toys and snacks away until after the Sacrament.  If someone is fussing and loud, we take them out to sit on our lap in the foyer-- not play and run around and have fun.  But I need some ideas of quiet activities to provide.  Coloring books are getting old, and some of the small toys I bring are not really "Sunday-ish."

Monday, February 17, 2014

Immunizations

I know this may be a sensitive topic for some people, and I by no means want to offend anyone.  There has been a lot of focus lately on vaccines lately, and I figured I'd share my thoughts.  And if you already know this information, sorry!  To start I will state that I am pro-immunization.  I believe it is vital to the health of our children and children at large to immunize them. 


Why we Immunize:
The terms vaccine and immunization are often used interchangeably, but there is a slight difference.  The term immunize as defined by the CDC is the "process by which a person becomes protected against a disease."  The vaccine is the actual "injection of the killed or weakened infectious organism in order to prevent the disease." (CDC website)  This being said, the whole reason we vaccinate our children and ourselves is to make our bodies immune to certain diseases.  When we immunize our children (and ourselves), we can eventually eradicate certain diseases such as with small pox.  To go to the CDC website and review this more in-depth, click hereThere are some kids who for various reasons can't be immunized (such as immunocompromised kids), and these kids rely on what is called herd immunity.  When we have enough kids who are vaccinated our kids as a whole (or herd) are immunized and the diseases can't find a way into the herd.  Without this herd immunity, these at risk kids would be in severe danger from these vaccines. 


Why parents are afraid to vaccinate:
There are many different reasons I have heard from people about why they don't want to vaccinate their children.  The most common are that the vaccines are not safe, that they can cause severe reactions, and that they can cause autism.  Over the years there have been numerous studies on the safety of vaccines.  Time and time again they have been show to be safe and effective.  Parents often cite the use of mercury as being questionable.  Though mercury was proven to be safe in the doses used, (there were trace amounts used, like less than what is found in some seafood) it is no longer used.  In 1999 it was eliminated from routine childhood vaccinations as a precautionary measure.   
As far as severe reactions, there is a possibility, but it is very rare.  On the CDC website there is a place to report any severe reactions.  If your child ever did have a severe reaction such as not being able to breath, take them to your Doctor immediately, and report the reaction.  Again, this is very rare. 
The last issue is probably the most controversial.  Back in 1998 there was a man named Dr. Andrew Wakefield who published a study claiming that the MMR vaccine caused autism.  Since that time there have been other celebrities and such who have claimed that vaccines caused their child to "get" autism.  To debunk any and all those myths, there have been multiple studies specifically on the link between autism and vaccines, and it has been shown that vaccines do not cause autism.  Also, Dr. Andrew Wakefield was investigated by the British Medical Journal and was found to have falsified his research.  Here is a link to the article in CNN back in 2011 here  Also, here is a link to the American Academy of Pediatrics website that breaks down the general flaws in Dr. Wakefield's study.  here


In Summary:
There are many different reasons for not vaccinating a child.  Some are legitimate reasons, and some are hype and scare tactics.  As I said before, I firmly believe that we in general should be vaccinating our kids.  When your doctor is recommending that you vaccinate, listen to them.  They have years of training and research backing them up.  If for whatever reason you don't trust your doctor, then find one you do trust!  And when you hear people talking about vaccines, and what they can and can't do or cause, take a second to look at the situation.  Most of these people have no background in medical anything! 


Sorry for the long post, but this has been on my mind lately and I'm always surprised by how misinformed some people are. 

Wednesday, February 12, 2014

Child Independence

Today's post isn't related to what I studied in college, but it is something I think benefits all of us and it has been on my mind recently. Teaching children to be independent will (eventually) make life easier for you as the mom, and more importantly, it boosts a child's self confidence. One reason this topic has been on my mind is because all kids make mistakes and do things that make us want to scream. :) But, the more we can encourage and positively reinforce them doing things on their own, the more confidence they will have to 1) make good choices and 2) naturally do things without the help of you.

McKay has given a few talks in primary over the past year. Each time I have to help him a lot, which is fine. This last time, however, I decided that giving a talk is probably something he really could start doing by himself and is also something that would boost his confidence. His topic was "Heavenly Father has a plan for us." So I drew 5 pictures and he looked at the pictures to remind him what to say. 1) Heavenly Father gave us a body. 2) He gave us a family. 3) He wants us to be baptized. 4) He wants us to go to the temple. 5) He wants us to be happy. In the name of Jesus Christ, Amen. Of course, the ultimate goal would be for me to stand in the back and just watch him be magnificent at the young age of 4 (ha ha), but he needed a little help with the title (since there wasn't a picture for that, he had a hard time remembering). Once I reminded him of the title, he said everything else on his own without my help. Yay!


Some of you may already do this with your kids and that is awesome! I don't in any way share this to make you think that I am an amazing parent because obviously, we all have areas we can improve. But, after spending 3.5 years in primary, I saw the whole gamut of primary talks. The sweetest, most moving talks from the little kids were the ones that were simple and not over-done. Helping children learn to give talks in primary will definitely be a boon to their self-confidence and their speaking skills!

That's all. Thanks for reading. :) And don't be making fun of my drawings. :)

Tuesday, February 11, 2014

Speech Sound Developmental Ages

I think one of the most common questions I get from parents regarding their child's communication revolves around speech sound development. Parents are often surprised that there's actually a range of normal--some kids have very few errors and others take years to correctly produce their sounds.

The most helpful way to demonstrate this is in a chart for parents to reference. In this cart, the bars represent the average age ranges for kids to learn the various sounds:
Source

Some other points to remember include the following:
  1. Each child is different, so even if an older sibling had all the sounds by age 3, a younger sibling may not necessarily follow suit.
  2. Children who start talking later may be a bit behind in sound development. Watch their development through the sounds to make sure they continue to progress.
  3. Difficulty with hearing can hinder speech development. Watch for ear infections, as these cause a temporary hearing loss that can make it difficult for kids to learn sounds. You can't imitate what you can't hear!
  4. Enjoy the funny pronunciations for words that your kids come up with!

Here are some of my favorite mispronunciations my kids have made. I'd love to hear some from you, too!
shlower = flower (A.H.)
sicken = seven (A.H.)
dinky = stinky (A.H.)
wogurt = yogurt (E.H.)
binocoly = monopoly (E.H.)
goggie = doggie (E.H.)
iPoo = iPad (E.H.)

Thursday, February 6, 2014

Budgeting 101

Budgeting usually makes people tense and nervous.  It can make ME tense and nervous and I have a degree in accounting!  There are a few fundamentals that can help as you start making your budget. 

1.  Expenses should be less than or equal to income

I know that one seems obvious but sometimes people think, "It's okay, I'll put it on my credit card."  The credit card is a GREAT invention.  I use mine every time I go to the store.  But a credit card is only your friend if you pay it off in full every month.  If you don't, you'll get hit with interest at an exorbitant rate. 

It is also easy to borrow from next month's budget if you have money in savings.  I do this myself on occasion.  (I'm out of money in the clothes budget this month but I can use some of the money from next month's allotment to help out.)  This solution works if: 1. You actually have money in savings to cover the deficit this month and 2.  You actually "pay back" the money the following month.

2.  Pay the Lord first and yourself second

I had a professor who taught us this rule of thumb.  The idea is to live off of what remains after tithing and savings instead of hoping there will be enough left over to cover those at the end of the month.

While I was in school, I had to "revise" this rule a little.  There was enough for tithing but I was USING my savings to pay for tuition.  There are times (in my opinion) when it is okay to not save.  Education is one of those times.  You need to view the education as an investment in yourself and a means to allowing you to save in the future.

There are other times when money will just be tight.  In these situations I would advise you to always pay the Lord first.  Then, if you can put any amount away, even just a dollar or two, do so.  That way you can keep the habit of saving.  As your finances improve you can increase the amount of your savings.

3.  Discuss your budget with your spouse

Money causes marital strife.  Note I did not say it can cause strife.  It does.  When you are planning or reviewing your budget, you need to discuss it with your spouse.  Sit down with each other and decide what is important to each person.  Decide together how much you think should be allotted to each expense category.  Don't let one spouse make all the decisions because it can lead to resentment and misunderstandings.

Discussing the budget with Nate has really helped us see eye-to-eye where money is concerned.  We each know what the monthly limits are for each category.  When we've reached the monthly limit we know we need to stop purchasing in that area until the next month.  It helps us keep our expenditures less than our income. 

Budgeting also helps us in our different attitudes towards money.  Nate, for example, likes to save up and buy really nice things for his hobbies.  I, on the other hand, like to save up for things...but then I often end up saving the money instead buying what I was planning to purchase.  Knowing this difference in our attitudes we set up "hobby funds" where we budget a certain amount each month for each spouse.  That amount is ours alone to spend as we see fit.  This has prevented a lot of marital strife because I don't stress out every time Nate buys something for himself.  I know he's saved the money out of his hobby account.  Vice versa, Nate can encourage me to actually buy things I would like instead of hearing me constantly say, "We don't have money for that."  I joke (only half in jest) that the hobby funds are essential to helping keep the peace in our marriage.

4.  Keep regular tabs on the budget

Ideally you would track your budget daily so you always know where you stand.  But who has time for that with kids, work, church responsibilities, etc?

Try to track your budget as often as time will allow.  My goal has always been to sit down each week to go through my budget and see where things fall.  However, I don't think I've ever actually done that weekly.  Lately I've had success at doing the budget twice a month - once around the 15th of the month to see how much money I have left and once after month's end to see how things panned out.  

5.  If you exceed the budget one month, try, try again

No one is perfect.  You will not always remain true to your budget.  Instead of feeling defeated, view it as a challenge to do better next month.  

Budgets also take time to actually develop.  It will take several months of tracking expenses so you can see where your money is actually going.  Then you can better plan where your expenses each month are and how much you should allocate to each category.  

Using computer software to help track your budget is a great time saver.  I personally use Quicken.  I also know many people who use Mint.com to track their money.  (Both Quicken and Mint.com are products of Intuit.)  These programs can link up to your bank accounts and credit cards, download your deposit and expenditure data, and categorize that data so you can easily track where your money is going.  They make budgeting so much easier and less time consuming.

And now, on a different note...

Budgeting can be stressful and not always fun (unless you are a nerd like me and enjoy seeing the pieces fit together).  Reward yourself with these addicting cookie dough truffles.  I made them last Sunday and I will warn you, you cannot stop at just one.  I followed this woman's recipe with two exceptions.  I used regular-sized chocolate chips and milk chocolate melting chocolate because that is what I had on hand.  They still turned out deliciously.  


Tuesday, February 4, 2014

Healthy Snacks

So I thought I'd just throw out some snack ideas here for my first post. Coming up with snacks seems like the trickiest thing sometimes so this is also a reminder to myself that there are a lot of options out there beyond cheese and crackers. First off here is a list of 85 healthy snacks from the 100daysofrealfood website. One of our favorites from this list are the homemade pop tarts (toaster pastries). SOOO yummmy warm. Basically just whole wheat flour, butter and jam. I added a little drizzle of powdered sugar to ours. Which decreased the healthy level but they are pop tarts after all!


Another nice list of snack ideas I found at the six sisters website here. The nice thing about both of these snack idea lists is the foods can be used for little ones' lunches as well. Zeke isn't a super big lunch eater but he needs a little something before his nap so these are awesome ideas that I need to remember more instead of PB&J once again.

Here are a few more of our favorite quick and easy snacks:




This butterfly is just a clothespin that I glued a ribbon on and some pipe cleaners for antennae. Reusable instant snack fun!

Zeke loves these snack cars. Just toothpicks, grapes and apple. Just have to make sure they don't eat the toothpicks!


Most important thing I could emphasize in feeding kids is to offer, offer and offer again. They won't learn how to eat vegetables or different foods if they aren't served to them several times. I know it is frustrating to serve veggies or food that doesn't get eaten (oh boy, do I know this) but honestly it takes kids 10-17 times of being served something to get to the point of accepting it. Of course, I am all about the no pressure offering. I encourage Zeke to take a bite and if he doesn't like it fine. We'll try again another time.

Anyways, just wanted to share some fun snack ideas that can make life more interesting and make a kid (and a mom!) more excited about eating some different things.