Exercise Tips for Busy Moms

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr.  Mommy

Tips to Breathe Easy at Home

We all know about outdoor pollution and how harmful it can be, but are you aware of indoor pollutants.

It is important to be aware of the pollutants that can exist in our homes, because if you are not, you may have grave consequences.

There are many causes of indoor pollutants such as trapped moisture, home furnishings, household products, to the mattress that we sleep on. The mattress itself can let out gas through a process called ‘off-gassing’. This may be the source of chemicals known as volatile organic compounds (VOC), making it difficult to get a good night’s rest.

Some symptoms of indoor pollutants can range from simple sniffles to serious illness and at time death.

People who are more vulnerable and at risk are the elderly and children. Children’s lungs are still small and developing and the elderly have weakened immune systems, making them more susceptible to the dangers of indoor pollutants.

Every home should have proper ventilation to prevent buildup of indoor pollutants. To ensure that your home is well ventilated, open your doors and windows and allow the outdoor air to come in. You may also ask a professional to check your heating and air condition units to remove any indoor pollutants. The way to be sure is to regularly change your air filter, preferably on a monthly basis. Be sure to use high-quality filters to capture the fine particles. Another way to clean the air you breathe in your home is to purchase a high-efficiency particulate air (HEPA) room air cleaner. Placing this air cleaner in your main living area will also help with eliminating pollutants.

But most importantly is to be aware of the different sources of contamination that may exist such as:

• Mold - these are part of the fungus family and love wet environments. They reproduce via tiny spores and become loose and float in the air. People who are allergic to mold and at times people who are not will experience fever-like symptoms when inhaling mold or mold spores. If you have moisture in any areas of your home it must be removed immediately, because there is a very strong possibility of it turning into mold. It is important to wipe water off of surfaces immediately. Use exhaust fans in your bathrooms during and following showers. Fix leaky roofs, plumbing and basements. Use dehumidifiers if necessary. The perfect humidity in a home is 30-50% and this can be measured with a humidity meter, available at hardware stores.
• Carbon Monoxide - this is an odorless and colorless, tasteless toxic gas. It is produced when fossil fuels do not burn completely. At low levels carbon monoxide (CO) can cause flu-like symptoms but at high levels it can cause unconsciousness and in some cases death. Some of the sources are natural gas stoves, ovens, water heaters, furnaces, wood-burning stoves and kerosene space heaters. Some ways to prevent are by not using kerosene and gas heaters without proper ventilation, use exhaust fan vented to outdoors when using a gas stove, if using a wood-burning stove, be sure the draft vent is working properly. An important tip we may or may not be aware of is to never let your car sit idling in an attached garage or near an open window. To be safe it is recommended to install CO detectors in your home. They are small and look like smoke detectors and will sound an alarm if unsafe levels of CO are detected.
• Radon - this is also an odorless, colorless and tasteless gas but it is also a proven carcinogen. The National Research Council has estimated that indoor radon exposure is the second leading cause of lung cancer in the United States. Radon can enter the home through cracks and holes in the foundation and will creep it’s way up the pipes, walls and floors. Greatest exposure are to ground floor levels but even second story homes can have elevated levels of this toxin. There are tests that can be purchased to test the levels of this toxin in your home, they are available the National Safety Council online at NSC.org/issues/radon/.
• Volatile Organic Compounds (VOC) - this gas can cause eye, skin and respiratory tract irritation. It can also cause dizziness, nausea, allergic reactions, damage to the kidneys, liver and central nervous system. Some are even suspected human carcinogens. VOC’s are present in many consumer products that we many not be aware of. They are found in household cleaners, aerosol sprays, air fresheners, paints and wood stains. Some are also found in solvents, drycleaned garments and stain-resistant furniture and carpets. A way to prevent this potent gas in your home is to look for low to zero VOC products such as paints that carry the Green Seal label, use non-toxic cleaners such as baking soda, vinegar and water. Increase ventilation if need to use the particular products and store the products away from living and work spaces.
• Formaldehyde - this is a type of VOC used in the production of resins. This gas can be released in the air from materials by off-gassing. This gas is very strong smelling and can cause extreme allergic reactions and irritate the eyes, nose and throat. It can cause severe coughing, fatigue, and rashes. This toxin has been shown to cause cancer in animals and may cause cancer in humans. This toxin can be found in resins used in pressed wood products such as particle board, plywood, applied in sub-flooring, cabinets and furniture. It can also be found in adhesives, urea-formaldehyde (UF) foam insulation, and fiber glass insulation. Some ways to avoid this toxin are by purchasing press wood products that meet US Department of Housing and Urban Development’s standards, avoid foam-in-place insulation containing formaldehyde. When having to use products that do contain formaldehyde increase the flow of outdoor air indoors. Dehumidifiers can also slow down the off-gassing effect.

A healthy indoor environment can prevent many health problems and concerns and being aware of some of the toxins and dangers can make it a safer place for you to live and breathe easier.

Until next time,

Dr. Mommy

10 Tips to Greener Water Habits

Conserving water is something we must all do, especially during the summer months. If you live in the Southern States, you are more than likely still experiencing droughts and conserving water is a must. Below you will find some helpful hints that will help you conserve water this summer and can apply throughout the year.

1. Run the dishwasher and washing machines when you have full loads.
2. When in the shower, place a bucket to catch extra water that can be used to water your plants.
3. Plant native plants to avoid wasting water on irrigation or a better option would be to xeriscape which would require less water.
4. Do not use running water to defrost or thaw your meats or frozen foods. Defrost in the refrigerator overnight.
5. Reduce your use of kitchen sink disposals which require a lot of water to function; obtain a composter to dispose of food waste.
6. Don’t let the water run while brushing your teeth or shaving.
7. Check leaky faucets, pipes and irrigation systems and have them repaired as soon as possible.
8. Hot water on demand saves water and energy.
9. Make sure to know the watering rules and conservation guidelines required by your state.
10. Start conserving water today, because every drop counts.

Until next time,

Dr. Daisy

Keeping Your Body Hydrated This Summer

With the summer months upon us quickly it is important to keep in mind the risk of dehydration. As adults we must remember to keep fluids in us at all times, but most importantly we must remember that our children are also at a high risk for dehydration.

Remember to keep these items handy and you will have a great summer and not worry about dehydration.

• Water - Remember to drink lots of water. Our bodies are made up of 70% water and require water to function properly. During the hot summer days, we must remember to drink at least 3-4 cups of water a day. You may opt for flavored waters or sports drinks or you can add lemon or lime to plain water to make it more tasteful.
• Fruits - The summer months bring us fruits that we can use to help keep us hydrated as well. Watermelon is a wonderful nutritious treat that will prevent dehydration. Other fruits such as grapes, apples, peaches, and berries also provide your bodies with the essential fluids needed.
• Juice - There are many juices on the market that claim to be 100% fruit, but be cautious and read the labels. Juice will help rehydrate your body, but be sure that they do not contain high levels of sugar. To be safe you can dilute the juice with water and still get the nutrients needed. You may also freeze the juice and make yummy popsicles for your children to enjoy in the summer months as well.
• Additional Drink Choices - Many do not enjoy drinking water and some children refuse to drink the appropriate amount to prevent dehydration. Some other healthy choices are smoothies. Smoothies are easy to make and very tasty as well. You can add frozen strawberries, bananas, peaches and juice in a blender and make a delicious treat that your little ones will enjoy and keep them cool at the same time. Experiment with different fruits and juices and make your own smoothies at home. For added protein you can add tofu, strawberries, bananas and a touch of honey to make a wonderful protein smoothie with nutritious value and flavor all in one.

It is important to remember that we must continuously drink fluids throughout the day to prevent dehydration. Children are particularly at risk, because they tend to forget to drink. When they remember that they are thirsty it is sometimes too late. As parents we must keep this in mind for ourselves and our children. Be safe this summer and remember the tips to staying healthy and hydrated.

Until next time,

Dr. Mommy

Kid-Friendly Home Tips

Our homes are naturally filled with toxins. Here are 5 tips to keep your home kid-friendly.

1. Choose as many organic foods as possibly. Many of the produce you purchase is filled with toxins and sprays and choosing organic can eliminate that exposure. Also pass up on fast foods and highly processed foods.
2. Use natural cleaners and personal care products. Try to purchase ones that are labeled chlorine-free, biodegradable, petroleum-free and organic.
3. Keep those pesty bugs and weeds away with natural insecticides and weed killers. Use natural fertilizers on your lawn and be sure to have your children wash their hand with soap and water after playing outdoors.
4. Open you windows to air out your house. Change the filters in your air conditioners monthly. Purchase air filters or indoor plants. Don’t forget to empty out your vacuum filters as well.
5. Replace your children’s plastic toys. Many of these toys are made from certain types of plastic which can leach toxic chemicals with repeated use. Try wooden or metals toys instead.

Until next time,

Dr. Mommy