Marriage/Family

May 12, 2023

5 Ways to Stay Healthy as a Mom

So many cliches about motherhood are true, like “the days are long, but the years are short” and “it takes you twice as long to do anything once you have kids.” But, another cliche I’ve found to be true (and in my opinion, this one is above all the rest): “Always put your oxygen mask on first.” Motherhood is not for the faint of heart. It is physically, emotionally, and mentally taxing. So, if we don’t take care of ourselves, how can we be the best mothers to our little ones? In my short season as a new mom to Collins, I’ve tried to stay consistent with a handful of habits to make sure I am staying healthy and strong for her. Join me by implementing these tips and tricks to stay healthy as a mom.

How to Stay Healthy as a Mom

Staying healthy doesn’t have to be complicated or difficult. It just requires a little bit of intentionality and planning ahead. Use these tips to stay healthy as a mom:

Move Your Body

One of the most basic ways to stay healthy as a mom is to keep moving your body! This might look different from your pre-mama life, but it doesn’t have to be complicated. Grab the stroller and the dog and take morning walks around your neighborhood. Or, while the kids are napping or at school, follow a home workout program. The goal is to move your body on a daily basis– it doesn’t have to be intense or strenuous.

This may not be everyone’s cup of tea, but I love pilates. I splurged for private lessons because I can actually bring Collins with me! We also have a newport peach that offers mama + baby barre classes where you strap the baby into your carrier and get to work! Lastly, my favorite short form workouts lately are on the Katie Austin app. I love her energy, recipes, and the workouts are quick and fun, so I don’t dread them.

Prep Meals

Cooking nutritious meals every day can feel like a full-time job on its own. However, eating a nutrient-dense diet is key to staying healthy. This is especially true if you are breastfeeding and want to keep your supply up! Instead of cooking daily, I highly recommend cooking in larger batches. Use tupperware to store food in the fridge to eat for a few days or place it in the freezer for future meals. Nowadays, you can also find many meal prep services that will do all the cooking for you! My recent fave is Lucie’s Wholesome Kitchen. She is local to Orange County, which I love, and she makes the BEST meals that feed the whole family with room for leftovers.

Keep Yourself Hydrated

This is arguably the most important tip to stay healthy as a mom. Why? Because the majority of moms are chronically dehydrated, which can affect your health in multiple ways, such as:

Fatigue
Brain fog
Depression
Hunger or food cravings
Irritability
Headaches

Let’s face it, being a mom is hard enough without experiencing the consequences of dehydration. To avoid dehydration, aim to drink at least ½ your weight (pounds) in water (ounces) per day. For example, if you weigh 150 pounds, drink at least 75 ounces of water daily. Bonus points for adding electrolytes to your water, too!

Listen… this may be cliche but, buy yourself a Stanley. If you’re a mom (especially if you’re nursing) ya need the BIG one!

Weekly Self Care

Despite popular belief, self care is anything but selfish, especially for a mom. Many forms of self care are simply ways of taking good care of your mind and body so that you can take good care of your little ones. With the support of your partner and loved ones, plan weekly self care for yourself. Taking a shower, nap, or feeding yourself is not self care… that’s just the basics that you deserve regardless. Self care can be taking a workout class, reading a book for leisure, hitting the mall, scheduling a facial, massage, or pedicure.

Be Social

As a new mom particularly, it can be hard to find time to socialize and spend time with your loved ones. However, this is one of the simplest ways to take care of your mental and emotional health. We were all created to be in a community– yes, moms, too! Make time every week (ideally more than once a week) to see your closet friends and family members. You might be surprised how much good it can do! Note: this is good for baby too! I was part of a New Mom School whose babies were all within 3 weeks of Collins’ age. We have the best group and it was SO therapeutic having a safe space to go, every week.

Learning how to stay healthy as a mom can be a game-changer for the whole family. Of course, mom will benefit. But, so will the kids and partners! I’ve seen how this works firsthand with my own family. Mamas, you are rockstars and it’s time to treat yourself as such!

Photos by Melliemade Photography

Lifestyle

January 12, 2023

Why I Avoid Typical New Year’s Resolutions

Happy 2023, friends! While I love the start of a fresh year, I don’t love the resolutions that come with it. In fact, you’ll find me avoiding typical New Year’s resolutions. Here’s why: According to a study in the UK, two-thirds of those who make new year’s resolutions ditch their resolutions within the first month. I don’t know about you, but I don’t like to set myself up for that kind of failure.

Why I Avoid Typical New Year’s Resolutions

New Year’s resolutions aren’t my thing– and for good reason. This is why I avoid typical New Year’s resolutions every year:

Resolutions Steal My Joy

With each passing year, I’ve gotten to know myself better. Today, I know myself well enough to know that if I add a regimented requirement to my life, I won’t do it. And if I don’t do it, I’m more likely to feel like a failure. I now know this kind of process simply sets me up for failure.

Resolutions Can be Restrictive

In many cases, I find resolutions to be incredibly restrictive– especially those that are health or diet-related resolutions. In my experience, significantly restrictive goals or resolutions are not sustainable and almost always lead to relapsing or binging later on.

Instead, Focus on Lifestyle

Instead of establishing new resolutions with each start of the new year, why not slowly change your perspective and lifestyle throughout the year? In my experience and opinion, this type of change is much more effective. It allows small changes to make big impacts over time. Think of these changes as a marathon, not a sprint.

Wrong Timing

Just because the year came to an end, doesn’t mean everyone is in the right mental or physical space to successfully create change in their lives. In my opinion, it’s more important to know yourself and make changes when you are ready for them. This will significantly increase your success rate.

Excessive Effort

While we’re on the subject of wrong timing, it’s important to note that poorly timed resolutions can cause you to try too hard. More times than not, spinning your wheels to achieve a goal can ultimately lead to failure.

New Year’s Resolution Alternatives

Instead of committing to a New Year’s resolution, I highly recommend learning how to set S.M.A.R.T. goals. You can set S.M.A.R.T. goals all year long, alleviating the pressure of the new year. This type of goal will also allow you to make small, successful changes over time. And before you know it, these small goals will add up to your bigger goals!

So, what are S.M.A.R.T. goals? They are defined as:

S- Specific

M- Measurable

A- Attainable

R- Realistic

T- Timely

Many expert opinions say that a goal must be all of these things in order to set you up for success! And in my professional and personal opinion, S.M.A.R.T. goals are a much more effective way to approach change!

Lifestyle

December 11, 2022

Holiday Celebrations that Don’t Break the Bank

Welcome to the Christmas season! A time of year that is filled with so much celebration and joy that it can quickly become an overly busy and expensive season. While I love and cherish the holiday season, this year I’m on a mission to enjoy holiday celebrations that don’t break the bank (#singleincomefornow). And, you can join me!

3 Holiday Celebrations that Don’t Break the Bank

Every year, I find myself searching for creative ways to celebrate the holidays without breaking the bank. We have so much STUFF. After all, with a family of my own and two extended families, holiday gifts can quickly add up. You know what I mean?

This year, I decided to do a little brainstorming to figure out the best holiday celebrations that don’t break the bank. Here’s what I came up with:

Experiences

The older (and wiser) I get, the more I’ve learned to appreciate experiences with my family above any kind of materialistic gift. And chances are, no matter where you live, there is not a short supply of Christmas experiences to enjoy this year! Here are a few ideas to look into:

Santa or Light Shows- Many larger hotels do a free Christmas tree lighting celebration every year.
Local Christmas Attractions- Common attractions include a Santa wonderland or Christmas tree farm.
Neighborhood Christmas Lights- Drive around local neighborhoods to scout out the best Christmas lights. Pour some warm cider or drink of your choice to take with.
Game Night- Host friends or family for a Christmas game night and have everyone bring their favorite snack or drink.
Nutcracker- Many cities put on their own Nutcracker show, which is a festive family-friendly event.
Ice Skating- Depending where you live, you can likely find indoor or outdoor ice skating rinks. Even in California!

The opportunity for Christmas experiences are endless this time of year. And, it shouldn’t be too hard to find an event everyone will enjoy.

Stocking Stuffers Only

Instead of splurging on large, expensive gifts for the whole family, try sticking to only stocking stuffers. While you can still spend a pretty penny on small stocking stuffer items, possibilities are limited when everything has to fit into a stocking. But, the creativity is endless! Some of my favorite stocking stuffers include:

Jewelry- love costume jewelry from Uncommon James or Bauble Bar
Socks or underwear- found some that you can put a baby’s face on for C this year!
Gum, chocolate, candy- Sees Candy is Chris’ favorite
Gift cards
Ornaments- this is a MUST for us every year. We look far and wide to find the best ornaments from memorable places we have been or want to go

Spending Limits

When it comes to extended family and friends, set spending limits or draw names. This is an easy and enjoyable way to spoil each other without the burden of purchasing a gift for every person. You can even set a theme to make it more creative! Or, opt for a game of White Elephant!

While Christmas is a joyous and festive season, it can definitely be a costly one. This year, incorporate these ideas to make it a holiday season that doesn’t break the bank!

Advice

November 17, 2022

How to Manage Work During the Holidays

As if the holidays aren’t stressful or busy enough, a full-time work schedule can really make the holiday season chaotic. Unfortunately, if you choose a career in medicine, you know you’re signing up to work some or all holidays. Speaking from experience, here. However, after years of working in the ER, I’ve learned how to manage work during the holidays, so that it doesn’t steal the joy of the season.

Careers that Require You to Work During the Holidays

While a career in medicine often comes with a full-time holiday schedule, there are many other careers that require you to work some or all holidays. These careers include:

First responders
Retail
Hospitality
Administration
Entertainers/musicians

And, that’s not all. Regardless of your occupation, the demand to be “on” and constantly available for work is a real expectation, nowadays. Even if you have scheduled time “off” during the holidays, your mind (and phone) can keep you in work mode throughout the season.

Challenges of Working During the Holidays

Working full-time, or even part-time, during the holidays comes with a unique set of challenges that can be mentally and physically taxing. Some of the most common challenges of working during the holidays, include:

FOMO- There is no worse feeling than when your family is all together to celebrate while you’re at work. This can lead to resentment, anger, and depression. It can also affect your work performance by distracting you on the job.
Exhaustion- Depending on your line of work, the holiday season is likely busier and crazier than any other time of the year. This can quickly lead to mental burnout and physical exhaustion.
Work Tension- With emotions high, there is likely to be additional tension at work between co-workers or clients.
Lack of Focus- All of the above can contribute to a lack of focus at work, which can be detrimental, depending on your job.

The challenges of working during the holiday season are not lacking. But, there are solutions that can make your job more enjoyable during the holidays!

How to Manage Work During the Holidays

Whether you work in the medical field, another demanding job, or have trouble taking time truly off work, here are tried-and-true ways to manage work during the holidays:

“Reschedule” the Holiday- Plan to celebrate the holiday on another date when you can get time off work to gather with friends and family. Pretend it is the real deal– after all, it is! Enjoy family traditions, good food, and festive activities.

Bring the Festivities to Work- Bring in something special to work on the holidays. For example, plan a potluck or gift exchange, so you (and your co-workers) have something to look forward to. This is a great way to get in the holiday spirit, even at work.

Dress Up- If allowed, dress up for the holiday. With my experience in medicine, spreading holiday cheer can go a long way for your patients.

Keep Perspective- Depending on your line of work, it’s important to remember that your patients, clients, or customers probably don’t want to see you on a holiday either. This is especially true for doctors, nurses, and first responders. Perspective is key in getting you through the holiday season.

Does your career have you working during the holiday season? If so, I encourage you to implement these tips to soak up the joy of the season!

Health

October 18, 2022

3 Healthy Halloween Treats

If you know me, you know I’m all about enjoying sweets and treats in moderation. And, I’m not the only one. My husband, Chris, also has a mean sweet tooth! In fact, he’s often the first one to reach for the sweets. That said, the consequences of consuming too much sugar are evident– and they can be detrimental. So, while I’m not opposed to enjoying treats on Halloween, there are a variety of healthy Halloween treats available today that are much better for our bodies and minds!

Why Should You Opt for Healthy Halloween Treats

While sugar is sweet to our taste buds, it’s rotten for our health. The consequences of sugar consumption run far and wide, including an increased risk of oral cavities, obesity, diabetes, high blood pressure, heart disease, depression/anxiety, and more.

When it comes to our children, the American Academy of Pediatrics recommends that children under the age of two consume a diet without any added sugar. After the age of two, children should consume less than 25 grams (about 6 teaspoons) of added sugar per day. I don’t know about you, but I can add up 6 teaspoons of sugar pretty quickly!

So, in my professional and personal opinion, we should be doing everything to practice moderation when it comes to our sugar consumption. More so, it’s up to us to teach our children healthy eating habits– even on Halloween!

3 Healthy Halloween Treats

In today’s health conscious society, there are many alternatives to sugary Halloween treats available to us, including:

Smart Sweets– The Smart Sweets brand offers many classic candy favorites without copious amounts of added sugar. You can find individual packages of their healthier candy options to pass out for trick-or-treaters. The most popular Smart Sweets candies include Swedish fish, gummy bears, red licorice, caramels, and so much more!
Organic Fruit Gummies- There are a variety of health brands that make organic fruit gummies with simple, natural ingredients, including Solely, Annie’s, and Black Forest. Oftentimes, you can find these treats in single serving packages– perfect for trick-or-treaters!
Homemade Treats– While you might not want to pass out homemade treats to kids trick-or-treating in the neighborhood, these are healthier options for any Halloween parties or events: Halloween Brownie Bites, 5 Ingredient Chocolate Bark, and Gluten Free Monster Cookies. These recipes would also make great gifts for teachers, parents, or coaches.

Luckily, it’s not too hard to find healthier Hallween treats– whether store-bought or homemade. It just takes a little intentionality!

Alternatives to Halloween Candy

In the spirit of health, if you decide to forgo passing out candy to trick-or-treaters all together (and eliminate the temptation of candy for yourself), you can find non-food alternatives, such as:

Stickers
Small toys
Crayons
Mini coloring books
Kid jewelry
Bubbles
Finger puppets

This Halloween, we can make our health a priority and enjoy the festivities of the season by indulging in healthier Halloween treats! Will you join me?

Marriage/Family

September 21, 2022

The Best Pregnancy Books I’ve Read and Recommend

While Chris and I are expecting our first child, we’ve been eager to read and soak up as much parenting advice as possible. I will say however that between books and the internet, I have felt a bit of information OVERLOAD. Therefore I was very picky as to which books I actually wanted to read. These are our favorite pregnancy books we’ve read.

Why I Recommend Reading Pregnancy Books

Coming from someone who is expecting her first child, entering this new season of life can feel daunting. There is so much to know in such a small period of time. But, I strongly believe that knowledge is power. The more I can learn before our baby girl enters the world, the better. Luckily, Chris agrees! So, we’ve been enjoying reading these parenting books over the last few months and I hope you enjoy them, too!

These are the best pregnancy books I’ve read and recommend:

The Expectant Father: The Ultimate Guide for Dads-to-Be

Chris loved this book for expecting dads. It’s broken down by the various months of pregnancy to prepare the dad-to-be for what to expect throughout the entire pregnancy journey. It’s written from a male’s perspective, but also remains sensitive to pregnant women, which I appreciate. This book also is a great bonding opportunity for couples. Chris read each chapter out loud to me and we enjoyed comparing exactly how relatable the information was in relation to our pregnancy.

Bringing Up Bébé: One American Mother Discovers the Wisdom of French Parenting

If you know anything about me, you know how much I just love French culture. And, if I’m being honest, the French seem to have the most well-behaved children. You know what I mean? Personally, I thought this was such a fun, easy read. It’s short and includes easy-to-read tips at the end of the book. And, no, you don’t need to be infatuated by French culture, like I am. It’s truly a great read for every expecting parent!

Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong–and What You Really Need to Know

This science-backed book was written by an economics professor, who has dove deep into the nitty gritty of pregnancy. Emily Oster debunks some common pregnancy myths, while providing the data to back it up. I loved this book because it gave me much better insight into the pregnancy topics that everyone questions, like caffeine, alcohol, lunch meat, and sushi. After reading this book, I was able to confidently make decisions throughout my pregnancy without hesitation or regret.

Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool

Emily Oster, who also wrote “Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong–and What You Really Need to Know” for expecting moms also wrote this book for the early stages of parenting. She covers breastfeeding, sleep training, potty training, and more. Again, she provides science-driven data to back up her stance. This is a must-read for moms and dads-to-be!

Dad’s Expecting Too: Advice, Tips, and Stories for Expectant Fathers

Here’s another one for the expecting dads that enjoy a light-hearted read. This book is informational and educational, while including plenty of enjoyable short stories and personal experiences. With a humorous tone of voice, Harlan Cohen shares everything new dads need to know– from journeying through pregnancy to entering life with a newborn.

Each of these parenting books are written from various perspectives, providing a little something for every type of expecting parent. I hope you enjoy these reads as much as Chris and I did!

Advice

August 12, 2022

6 Tips to Ease Back-to-School Stress

School may be starting soon, but there is still plenty of Summer break left to enjoy. As we near the back-to-school season, keep these tips in mind to prevent feelings of stress and anxiety about the upcoming school year.

What is Back-to-School Stress?

Back-to-school stress affects students of all ages– and even adults, too! So, no matter where you are in your education, rest easy knowing back-to-school stress is totally normal and common.

Back-to-school stress often occurs as the Summer season ends and the new school season approaches. Feelings of anxiety and overwhelm can creep in, in anticipation of the upcoming school year. The start of each school year brings new classes, teachers/professors, and peers. There are a lot of unknowns. So, it’s only normal to feel a little… apprehensive.

6 Tips to Ease Back-to-School Stress

As the back-to-school season nears, keep these tips in mind to manage feelings of stress and anxiety:

There’s No Time Like the Present- Remind yourself that you can’t get this time back. Enjoy it, soak it up. Someday, once you’ve graduated and started your career, you won’t have Summer break to enjoy anymore. So, make the most of your Summer days! Side note: I’m often asked about book recommendations to help healthcare professionals prepare for the school year. But, I’d like to point out that you have the whole school year to read and learn. Instead of cramming more reading into your Summer plans (because honestly, nothing can prepare you), use this time to read for leisure. Or, don’t. Simply, enjoy the Summer!

Sign Up for Classes Early- Once you know which classes you need to take in the coming semester, sign up. Early registration reduces the risk of the class filling up. It also allows you plenty of time to purchase the necessary books and materials for the course. You know what they say: fail to plan and plan to fail. And, on that note: pick ip your school supplies early, too! Unfortunately, many stores are poorly stocked these days, so online shopping might be your best bet. Don’t forget a trendy backpack, reusable water bottle, and snacks!

Make an End-of-Summer Bucket List– If you haven’t already, create an end-of-Summer bucket list and make it happen. Within reason, check off as many bucket list items as you can over the next month or so. For example: road trip to the neighboring state or try a new activity, catch a baseball game, etc.

Soak Up the Sun– Depending where you live, the sun’s days might be numbered for the year. (This is why we choose to live in California, where the sun shines year-round.) So, soak it up while you can and get your daily dose of Vitamin D. When allowing the sun in moderation (and with proper SPF protection), you can reap the benefits of Vitamin D, such as boosted immunity and better mood.

Read for Leisure– As I already mentioned, Summer is a time of fun and relaxation. If you’re a reader like I am, pick one more Summer read that’s just for fun– before the educational reading picks back up again.! I’m currently reading: The Safe Place, by Anna Downes .

Be Social– Use this time to spend quality time with your closest friends and family. Don’t forget to surround yourself with people who make you laugh and help you deal with life stressors (like, school). So, before school has you spending every waking minute studying, soak up extra time with your loved ones!

In summary, I encourage you to soak up every remaining minute of Summer you have left. Don’t let the approaching school year hinder the rest of your Summer 2022 season! Happy Summer!

Health

July 18, 2022

Seasonal Foods to Eat More of This Summer

The summer season offers some of the yummiest, fresh fruits and vegetables. These are just a handful of my favorite seasonal foods for summer!

What are Seasonal Foods?

Seasonal foods are the fruits and veggies that are the ripest during a specific season. For example, foods that are seasonal during the summer are typically different than those in the winter. Not only are seasonal foods at their ripest point, but they are also the richest in nutrients and tastiest in flavor.

5 Summer Seasonal Foods

The summer season is ripe with a variety of delicious fruits and veggies. See what I did there? So, before the summer season comes to a close (which we all know will happen too soon), enjoy these ripe and juicy summer foods:

Berries– Blackberries, blueberries, raspberries, strawberries.. You name the berry, it’s probably in season during the summer. I love fresh berries during the summer because they’re the sweetest and juiciest. Most berries are high in antioxidants and low in sugar, making them a beneficial addition to every diet. I highly recommend berry-picking at a farm near you. Something about plucking the berries yourself makes them even sweeter!

Cherries– Bright red, juicy cherries are the epitome of summertime. Cherries are rich in antioxidants, vitamin C, and copper. I love simply snacking on ripe cherries or using them to make a delicious summer dessert, like cherry pie or crumble. Bing and rainier cherries are my personal favorites! Believe it or not… they can also help combat constipation, which is much appreciated in pregnancy!

Figs– While I’m a huge fan of FIGS scrubs, I love fresh, ripe figs just as much. Raw figs are rich in potassium and magnesium, which can help maintain your electrolyte levels during the hotter months. They are also high in antioxidants and fiber. Try slicing a couple figs on top of your morning oatmeal or side salad!

Melons– Melons make for a wonderful summertime snack. I remember growing up on fresh watermelon and cantaloupe in the summer months. Melons, like watermelon, cantaloupe, and honeydew, are exceptionally sweet in the summer and contain high amounts of water, which can aid in hydration. Melons are also rich in vitamin C, potassium, and folate. I LOVE to pair cantaloupe with prosciutto and burrata; reminds me of our summer in France a few years back!

Tomatoes– While I love tomatoes year-round, I especially enjoy them during the summer months when they are ripest and tastiest. Tomatoes are a wonderful addition to almost any salad, sandwich, or wrap. They are also delicious paired with soft mozzarella cheese, fresh basil, and a drizzle of olive oil and balsamic vinegar. Yum! Tomatoes are high in vitamin c, vitamin k, and potassium. If you’re feeling adventurous, you can even grow your own tomatoes right on your kitchen counter! When we demo’d our backyard a year and a half back, we found a rogue tomato plant growing underneath the concrete! I swear they grow anywhere!

Where to Find Seasonal Foods in Summer

Luckily, fresh fruits and veggies aren’t hard to find during the summer. You should always be able to locate fresh produce at your local grocery store. But, in my experience, summer fruits and veggies are the tastiest from the local farmer’s market. If you have a farmer’s market near you, I highly recommend purchasing your produce there. With less transit time from the farm to your counter, the freshly grown produce will be fresher, riper, and more nutrient-dense.

The summer season is rich with tasty seasonal foods. Which will you enjoy first?!

Health

June 15, 2022

5 Ways to Take Care of Yourself During Pregnancy

The secret is out! Chris and I will be welcoming our first baby into the world in October and we couldn’t be more thrilled. Since announcing our pregnancy, I’ve been excited to share more about the journey. Once I received the phone call from my doctor, I put a few practices in place to ensure the baby and I would stay as healthy as possible throughout the next nine months.

Why You Should Pay Special Attention to Self Care During Pregnancy

Pregnancy is not for the faint of heart. Growing a healthy and strong baby greatly depends on the mother in many ways, including her energy stores, nutrient levels, and more. During pregnancy, the baby relies on the mother for nourishment. For this reason alone, pregnant women should pay special attention to their health, nourishment, and bodies.

5 Ways to Take Care of Yourself During Pregnancy

I’d like to think I’ve always taken good care of myself. But, when pregnancy hit, I knew it was time to take it to the next level. Here are 5 ways I’ve taken care of myself during my pregnancy so far:

Hydration + Electrolytes

If hydration is important for every human (which it is), it’s extra important during pregnancy. I carry my water bottle with me all day long, so that I can continuously drink water. I even add an electrolyte mixture to my water to boost hydration when needed. Did you know women lose 40% of their mineral stores when pregnant? It’s extremely critical to stay on top of your mineral intake and adding electrolytes to drinking water can help that cause.

Small Meals and Snacks

Especially during the first trimester, keeping my blood sugar regulated has meant the difference between feeling nauseated all day long, or not. I lost 8lbs in the first trimester, which put me at the lightest weight I have ever been, in life! No matter how hard I tried, I just couldn’t get myself to eat most things. There were no cravings, just aversions… to everything! But I was still suddenly starving at times.

Instead of eating three square meals a day, or letting myself reach the point of “hanger,” I’ve stuck to eating smaller meals and snacks every 2-3 hours to regulate my blood sugar. This curbs the nausea, while keeping the baby satisfied. I’m not going to say I’ve been satisfied, because to be honest I have eaten like a 2 year old at times. It’s all worth it for the baby’s health!

Daily Rest

As an ER physician, I’m not used to allowing much time for rest. After all, my entire lifestyle revolves around the hustle-and-bustle. However, pregnancy has essentially stopped me in my tracks. During the first trimester, the fatigue was no joke (as it is for most moms-to-be), so I’ve learned to prioritize rest every day. For months, this looked like a lunchtime nap or low key evening on the couch binging Netflix. I’m not kidding, I ran out of things to watch on our tv apps, and we subscribe to 3 of them now thanks to me!

Movement

While I haven’t always felt up for rigorous workouts, I’ve made it a personal goal to maintain daily movement. Luckily, my work on the ER floor naturally helps me get my steps in. Outside of work, leisurely movement usually means taking morning walks or doing a gentle yoga routine after work. I have stopped all high intensity workouts and just started one-on-one pilates sessions to help prepare my body for labor.

Prenatal Vitamins

While it’s ideal to consume most of your nutrients through food, let’s face it: most of us don’t naturally consume all the nutrients we need. This is especially true during pregnancy. Enter: prenatal vitamins. I take my prenatal vitamin every morning after a balanced breakfast to make sure the baby and I are getting all the nutrients we both need. An ideal prenatal will contain folate (the active form of vitamin B9), magnesium, and essential fatty acids (DHA/EPA). As a physician, I recommend all women of child-bearing age take a daily prenatal vitamin or folic acid. Many women find out they are pregnant later in the first trimester, after some of the organ and neural tube development. Folic acid helps prevent neural tube defects and is essential in early pregnancy.

Pregnancy is an exciting, yet exhausting time. I’m learning this firsthand. But, by taking care of myself well, I can be the healthiest possible version of myself for our little one. And, that is the greatest reward!

Health

May 19, 2022

6 Tips for a Healthy Summer

Summer is around the corner and I know I’m not the only one antsy for a little sun therapy. While the Summer brings family vacations, pool days, beach trips, delicious food, and more, it’s important to prioritize your health during this season, too.

Implement these tips for a healthy Summer season!

Why Summer Health Matters

The Summer season is typically free of the cold and flu viruses that circulate during the Winter months, but there are other risks that can jeopardize our health.

*Caveat: since our continued, slow recovery from the COVID-19 pandemic, I have been seeing more “winter” viruses as of late, so our cold/flu virus “season” may no longer be what we are used to.

During the Summer months, the risks of dehydration, sunburns, food poisoning, and more can put a pause on your Summer plans. It’s important to know how to best take care of your health this Summer, so that you can fully enjoy yourself and keep your family safe.

6 Tips for a Healthy Summer

Follow these easy tips for a healthy Summer season:

Sun Protection– Apply SPF 50 sunscreen on the face, daily– no if’s, and’s, or but’s.. Also, when in the sun for extended periods of time, use sunscreen on the body, find a shady spot to hang, and wear a hat and sunglasses. I love THIS sunscreen for everyday use. It’s not greasy or smelly, and easy to apply! And did you know wearing sunglasses will protect your eyes from cancer? Taking these preventive measures won’t only keep your skin from burning, but it also reduces your risk of future illness.

Hydration– Dehydration is a real risk during the Summer, especially in climates that reach high temperatures. Throughout the Summer season, drink adequate water every day. Pro tip: carry a reusable water bottle with you wherever you go. Ideally, you should consume at least half your body weight (pounds) in ounces of water. Increase this amount if you’re active, sweating, or spending time in the sun. Bonus: add electrolytes for boosted hydration.

Seasonal Produce– This Summer, take full advantage of all the seasonal fruits and veggies available. As the French do, I like to grocery shop daily or every other day for fresh ingredients in the Summer– instead of stock piling food in the fridge and freezer. Summer seasonal produce includes: apricots, bell peppers, berries, cherries, mangoes, Summer squash, tomatoes, and watermelon. Enjoy a couple of my favorite, fresh, Summer recipes: Caprese Salad and Grilled Squash with Feta.

Healthier Alcoholic Drinks- Cold, refreshing alcoholic beverages are hard to pass up on hot days. However, drinking alcohol in the warm weather is undoubtedly more dehydrating. Avoiding alcohol altogether isn’t necessary as long as you’re drinking wisely and staying hydrated. When consuming alcohol, drink a glass of cold water with every alcoholic drink and stick to the lighter beverages without added sugars. Bonus: mix your liquor with coconut water and lime for better hydration! I like mixing tequila with a little bit of coconut water, fresh squeezed lime, and sea salt for a refreshing skinny marg style cocktail.

Outdoor Workouts- Year round, working out is beneficial for your mental and physical health. However, during the Summer months, take advantage of the good weather and try working out outside. Personally, I’m over rigid gym workouts and classes. I’d much prefer to be active outside, as it helps pass the time and is more enjoyable. My favorite outdoor workouts include: walking, running, biking, hiking, beach sports, and swimming. Plus, working out in the sunshine is a great way to increase your vitamin D and reap all it’s health benefits. Psst.. Don’t forget your sunscreen and sunnies!

Food Poisoning– The risk of food poisoning is greater during the warmer months, as temperatures are higher and social gatherings often take place outside. Steer clear of food poisoning with these tips: don’t leave BBQ foods outside for extended periods of time, protect food from insects, and quickly put leftovers away in the fridge or freezer.

With these simple tips, it’s easy to have a healthy, enjoyable Summer! Just remember: wear sunscreen, drink water, eat fruits and veggies, stay active, and don’t leave food in warm temperatures.

Health

April 18, 2022

The Mental Health Epidemic

As a doctor working in the emergency department, I witness a lot of tragedy and trauma on a daily basis. These days, I seem to experience increasingly more mental health crises and it makes me wonder “are we in a mental health epidemic?”

Without a doubt, the world as we once knew it has drastically changed. And, it’s safe to say it’s impacting the health of our mental and emotional well-being. The combination of a “new normal” and attempting to get “back-to-normal” seems to have taken a toll on many of us. It’s a confusing and overwhelming time. No wonder our mental health is suffering.

What is Mental Illness?

Mental illness, or mental health disorders, affect your mood, thoughts, and behavior. Common examples of mental illness include anxiety, depression, personality disorders, etc. There are many common symptoms of mental illness to pay attention to, such as:

Excessive fear and anxiety
Extreme mood changes
Withdrawal from people and activities
Addiction to substances, like alcohol and drugs
Excessive anger
Suicidal thoughts
Excessive lack of motivation

If you notice these sudden symptoms in yourself or a loved one, it’s important to not dismiss or ignore. Mental illness is a serious condition and should be treated as such.

Why is Mental Illness on the Rise?

While there are many causes of mental illness, including chemical imbalances and trauma, the recent changes to our environment and circumstances are certainly strong factors right now. I don’t think it’s a coincidence that mental illness is on the rise, as we’re overcoming the trauma and stress of a 2+ year pandemic.

Over the last several years, we, as a society, have experienced changes in social interaction, dating, and relationships. We have been impacted by virtual education and occupation, across the board. Our fears and anxieties have shot through the roof with thoughts of what’s to come and the unknown. And as a result, we’re seeing an increase in self-isolation, substance abuse, learning delays, suicidal ideation, and so much more.

Mental illness is on the rise, but we don’t have to sit back and watch it get worse. There are effective ways to improve our mental health and support our loved ones.

What You Can Do to Support Mental Health

So, what can you do to support your mental health and that of those around you? First and foremost, it’s important to recognize the symptoms and signs of mental illness. Pay close attention to your loved ones and don’t dismiss small changes in behavior and emotion. In addition, follow these tips:

- Assume everyone is struggling. Be kind to everyone you interact with. You never know what someone is dealing with behind-the-scenes.
- Call a friend when you’re in need. If you feel your emotions and/or behavior spiraling, call a trusted friend or family member to confide in. Talking it out is often very helpful. For additional help, seek a professional. I recommend this for anyone and everyone. My own mental health came into question for me a year and a half after the pandemic started. All of a sudden, boom, I noticed what the past couple of years had done. I personally noticed less energy and joy in things I would normally enjoy, and a sense of apathy. I have always seen a therapist on and off, but once I noticed these feelings in myself, I went straight back and have been ever since!
- Ask questions. If you know someone who is having a hard time, ask them questions. Dig deeper. And, when necessary, seek professional help.

Take care of your physical health. Eating a whole food diet, spending time outdoors in the sunshine, drinking adequate amounts of water, and sleeping 8+ hours per night can work wonders for your mental health.

Mental health is an epidemic today.

Health

March 20, 2022

The Effects of Daylight Savings on Your Health

It’s that time of year again: Daylight Savings. In case you didn’t know, Daylight Savings can greatly influence your health. And, not always in the most positive ways. Parents… I know you especially know what I’m talking about! It’s in hindsight for us now, but since we’re on the topic… here are some ways to plan ahead and do what you can to support a healthy body during this time of transition.

What is Daylight Savings?

Daylight Savings is the practice of adjusting the clocks according to the season. In the Springtime, clocks are advanced by one hour, essentially “losing an hour.” In the Fall, you set the clocks back by one hour, so that you “gain an hour.” Does anyone else think that the darkness during “fall back” makes that seem counterintuitive?

According to Wikipedia, Daylight Savings was initially proposed by Benjamin Franklin in 1784 as a solution to use less energy. The goal was to use as much daylight as possible, instead of electricity, in an effort to reduce energy use and live more economically. Today, the practice of Daylight Savings is still used in most countries worldwide, including America. But as many of you may know, that’s up for debate as of late!

How Daylight Savings Affects Your Health

While Daylight Savings can have positive impacts on the economy, most view it as an inconvenience. It easily disrupts sleep habits, work schedules, outdoor activities, transit, and more. However, when you take a deeper look, Daylight Savings isn’t only an inconvenience. It can also have negative effects on your health. For example:

Less Sleep- Our body’s circadian rhythm is largely influenced by light. Practicing Daylight Savings can mess with our biological clocks and negatively affect our sleep.

Mental Health– A disrupted circadian rhythm leads to lack of sleep. And, lack of sleep can have poor effects on mental health, such as increased levels of depression and anxiety.

Less Sunlight (fall)– With less sunlight, there is less time to be active outside. As a result, many are cooped up indoors, spending increased amounts of time on digital devices. More so, limited exposure to sunlight affects the body’s production of serotonin and melatonin, further disrupting circadian rhythms.

All that said, we don’t have to be a victim of Daylight Savings. There are ways we can strategically minimize the effects of the time change on our health.

How to Minimize the Effects of Daylight Savings on Your Health

We might not have any control over Daylight Savings, but we do have control over how to support our bodies through it. Use these simple strategies to help your body seamlessly adjust to the time change:

Stick to a Routine– As best as you can, stick to your normal routine. For example, wake up and go to sleep at the same time. Eat your typical meals and partake in your normal daily activities.
- Chris always says that it seems weird to get home from work when it’s still light outside. It makes him feel like he should find more things to do with his day, despite being super tired.

Skip the Extra Cups of Coffee- You might be tempted to load up on an extra cup of coffee, but take a word from the wise. Drinking more coffee can lead to further problems later on, such as insomnia, anxiety, or jitters from excess caffeine intake.

Prioritize Sleep- It might be difficult to maintain the same sleep schedule, but do your best to get at least 7-8 hours per night in the days following Daylight Savings. Practice good sleep hygiene: sleep in a dark, cool room, use a sound machine or ear plugs, and wear an eye mask.

Spend More Time Outside– Again, exposure to sunlight helps regulate your circadian rhythm. The more time your eyes are exposed to sunlight, the quicker it will adjust to the new time.

Ready or not, Daylight Savings is here. Use these tips to minimize the health effects of Daylight Savings on your body!

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