Learning to Say "No" - Make it Your Secret Weapon

Are you suffering from SuperMom burnout? Do you sometimes struggle just to make it through each day? Moms everywhere are breaking down and giving out because they are too chicken to say, “No.” “No” may be a tiny, two-letter word, but it is definitely your secret weapon. And you can say it.

I am dedicating this list of ways you can say "no" (and not feel guilty about it) to my good friend Robyn at One Tough Momma - she admittedly has a LITTLE problem. Take these to heart, Robyn!

• "Sorry, I’m taking a break." The number one reason why you should say, “no” occasionally is simply that you deserve a break. You are chef, chauffeur, dish washer, and more. You job never ends on any given day of the week. You deserve a break.
• "My schedule is full." We tend to jam-pack our schedule full of activities, leaving time for nothing. Cut back on your kids activities (the rule in our household is one activity per season). Start a car pool and share driving responsibilities. Do whatever you can to free up some time in your schedule.
• "I'm really slammed right this second, could I call you back tonight after the kids are in bed?" You’re headed out the door, rushing to the next appointment when the telephone rings. What do you do? Do you come to a screeching halt and answer the phone? Let’s say you do, and it’s a family member, calling to dump their latest woes on you. Do you stand, tapping your foot impatiently while you roll your eyes and listen to the sob story? This is a typical scene for many moms. Unless it is a DIRE emergency, they should understand that you have a busy life too and you will be much better equipped to help them later on after your immediately stress is gone.
• "I have another commitment that day." Say it and mean it. Regularly schedule in time with your family or time alone (and physically write it down in your planner) and if someone ask for your help during that time look in your planner and tell them you have another commitment.

Instead of rushing to be everything to everyone, stop for a moment. Ask yourself if you truly have time for whatever comes up. If not, say no by walking away, turning off the ringer on the phone, or not answering the knock at your door. Always remember that you are a mom—not a super hero. When you have to say no, people will understand; if they don’t at first, they will get used to it eventually.

Find out how to de-stress your life and regain YOU with Journey to Joy!

Good For Your Heart Turkey Reubens

Ingredients:
1/4 cup nonfat Thousand Island salad dressing
8 slices dark rye or pumpernickel bread
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
4 slices low-fat Swiss cheese (1 1/2 ounces)
Vegetable oil spray


Directions:
Spread salad dressing on 4 slices of bread. Top remaining 4 slices with meat of choice, sauerkraut and cheese. Top with dressing spread bread slices, dressing side down. Spray skillet with vegetable oil. Cook over medium heat until toasted and cheese melts, turning once. Repeat with remaining sandwiches.

5 Great Tips for Controlling Heartburn

Yes, SuperMoms get hearburn too! What with all of the running kids here, there and everywhere; not eating properly and definitely not getting enough sleep. All of these can be contributing factors to ongoing heartburn.


Here are 5 tips to help you keep it under control:

1. Know your triggers. Those who experience heartburn after certain activities can reasonably assume what is causing their episodes. Certain foods can bring on a bout of acid reflux. Spicy or fatty foods can trigger an attack. Fats digest slower in the stomach. Chocolate can also cause heartburn in certain people. If these or other foods such as fruits and juices or tomatoes and tomato products are suspected of causing your heartburn, avoid them.
2. Don’t eat late. Going to bed right after eating is a disaster waiting to happen. The acid needed to break down the food is getting revved up. If you lay down, the contents of the stomach shift causing pressure on the sphincter (valve opening) between the stomach and the esophagus. Acid escapes and travels backwards up the esophagus and back into the mouth.
3. Take a pill. Some people are addicted to their heartburn triggers. If you must have your morning coffee or your weekly dose of Mexican food, head off the heartburn before it starts. Several over-the-counter medications are designed to reduce stomach acid before an episode occurs. Try Pepcid AC® or Zantac®. These products can be taken forty-five minutes to an hour before a meal.
4. Lose weight. If you’ve never experienced heartburn before, but recently it has become a common occurrence, check the scale. If you are overweight, this could be the problem. For men in particular, excess weight is held around the abdominal area. This extra weight puts more pressure on the sphincter causing acid reflux.
5. De-stress. Stress can lead to weight gain, smoking, drinking, and other behaviors that trigger heartburn. If increased pressures at home or work are leaving you frazzled, confide in a friend or professional counselor. A listening ear now can avoid heartburn later.

If you know anyone experiencing heartburn, pass this information along. A little knowledge goes a long way in creating a healthier lifestyle. Help someone else alleviate their heartburn today.

Treating Your Skin...Naturally

There are thousands of products and treatments available to help improve the quality of your skin, but only a small percentage of these are natural. Most beauty products contain harsh, damaging chemicals. Treatments, like chemical peels and botox, can be scary. On top of it all, we really have no idea what most of these treatments and chemicals will do to our skin 20 years down the road. If you want to have great looking skin without dangerous chemicals or procedures, there is a way.

Here are some great tips to keep your skin looking fabulous the natural way:

• Drink more water. All cells need water to function properly. If your skin cells aren’t properly hydrated, waste products build up in your cells and keep them from working right and looking their best. Also, if you don’t drink enough water, your cells will retain as much as they can and you’ll end up looking puffy and bloated.
• Change your diet. You’ve probably heard the phrase “you are what you eat” a lot. If you think about it, this old saying is 100 percent true. Your body is made up of what you put into it. If you want it to work properly and look its best, you need to feed yourself the nutrients it needs and avoid foods that may damage it. For beautiful skin, you should try to get more fiber and “good fats” in your diet and avoid foods with a lot of sugar.
• Improve your circulation. To function properly, our cells need to get plenty of oxygen. If you spend your days sitting at a desk or remaining mostly immobile, your circulation probably isn’t as good as it could be. Increase your circulation by getting more exercise, stretching, or getting regular massages (they don’t need to be professional). You can also use a brush to exfoliate your skin which improves circulation while removing old, dead cells. Not only will this give your skin a better overall look, it can also reduce the appearance of unsightly cellulite.
• Avoid the sun. A little sun is good for you. It provides vitamin D and can help give you a sunny disposition, but too much sun can do terrible damage. Try to use hats, clothes, or sun block to protect yourself from damaging UV rays.
• Use certified natural skin products. Traditional beauty products contain all sorts of unnatural chemicals. Most are there as preservatives, or to give the product a certain scent, color or texture. These chemicals not only have no value to your skin, some may cause cancer and other dangerous problems. That’s why it’s beneficial to use natural products if you want to look your best and stay healthy. Just be sure to check labels, many products will claim they’re natural or organic and only contain one natural or organic ingredient. Be wary of ingredients you can’t pronounce and look for certification seals to be sure you’re getting what you pay for. Not only will these help normal skin, they’re also less likely to irritate sensitive skin.

With a little time, patience, and work, you can have fabulous looking skin in no time.

Tangy Watermelon Juice

Ingredients:
¼ of a small sized watermelon
Juice of one lemon

Tip: Always use organic vegetables and fruit when juicing. Non-organic vegetables contain large amounts of pesticides and other chemicals which are harmful to your body.

Juice according to juicer instructions and enjoy!

Fruit & Veggie Facts:

• Lemons are great for helping the body absorb iron. Also a good source of Vitamin C.
• Watermelon has been shown to help reduce the inflammation that may contribute to asthma, diabetes and arthritis.

Green Tea Extract

Green tea has been traced as far back as over 4000 years ago in China. The medicinal properties of tea have been given serious scientific support. Studies have shown that drinking four cups of green tea a day can reduce the risk of developing stomach and lung cancer as well as heart disease. Green tea contains the cancer-fighting flavonoid ECGC, which is unique in that it seems to fight cancer at all stages, from chemical carcinogens, to suppressing the spread of tumors. Flavonoids are most commonly known for their antioxidant activity. The chemical components in green tea are 100 times more powerful an antioxidant as Vitamin C, and 25 times more powerful than Vitamin E.


Did you know that green tea can even help prevent tooth decay? Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria, which causes dental plaque. Green tea antioxidants have been shown to have a direct effect on lowering cholesterol levels as well. Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat. Many scientists believe there is a connection between all of the components of green tea; and these combined properties account for its health-enhancing properties. Unfermented green tea leaves, by the way, are the most natural way to gain these benefits.


Green tea extract can be purchased in any health food store, supermarket or pharmacy. It is available in several forms including: tablets, powder, capsules, liquid, and as a tea. Capsule forms are known to contain the most antioxidants. Consumers interested in green tea extract benefits, should look for tea products that are the freshest possible, as well as sealed in an airtight container, as green tea does not have a long shelf life.


Green tea extract contains caffeine, which has been known to contribute to problems sleeping when taken before bedtime, as well as irritability, dizziness, vomiting, headache, loss of appetite, diarrhea, and possible irregular heartbeat in rare cases.

Tips on Reducing Tummy Bloating

For many women, abdominal bloating can be painful, uncomfortable, or just annoying. Bloating is when your tummy feels tight or full, and is usually caused by excess gas. Often bloating is caused by overeating, but if you’re exercising portion control and still feeling tight; here are some other causes and how to treat them.

• Food Intolerance. If you’re not overeating, but feel bloated shortly after you eat; you may have food intolerance. Unlike food allergies, food intolerances are when your body can’t properly digest a certain kind of food. While the most common of these is lactose intolerance, it isn’t the only one. Observe your eating habits. If a specific food makes you feel bloated, try to avoid it.
• Irritable Bowel Syndrome (IBS). IBS is when you feel bloated on a regular basis. This occurs when your colon doesn’t work properly. Other symptoms of IBS include abdominal pain, constipation or diarrhea, nausea and vomiting. If you suspect you have IBS, you should check with your doctor for proper diagnosis and treatment options. If you have this syndrome; it can be controlled by diet, medicines, fiber supplements, or herbal remedies.
• Period Time. Many women feel bloated during their period. Most attribute this to water weight gain, but studies have shown that most women don’t actually gain weight during their period. Most women simply feel boated as opposed to actually being bloated. These symptoms can be caused by fluctuating hormones, irritability, and depression. The best cure for this is to eat a good diet and exercise. If you still feel bloated, you can try using natural diuretics to get rid of water weight.
• Rare, more serious conditions. If you start to bloat in the abdominal area and it doesn’t go away; don’t just assume you’ve put on weight. Prolonged abdominal bloating can be a symptom of ovarian cancer, liver disease, or tumors in the abdominal cavities. If you exercise and eat right and the bloating just doesn’t go away; see a doctor as soon as possible.

Hopefully these suggestions will lead you down the road to recovery. And as always: if in doubt, talk to your doctor.