Ten-Minute Tips To Refresh Mothers
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Mothers can nurture themselves for a change, 10 minutes at a time. NY1's Shazia Khan - a mother herself - filed the following report.Julie Klappas and Lyss Stern, a pair of self-made businesswomen and mothers, say every day should be Mother's Day in their new book, "If You Give A Mom A Martini." The book is full of tips on how moms can rejuvenate from the trenches of motherhood in 10 minutes.
"If you're not happy and your head isn't happy and your body isn't happy and you don't feel good, you're just physically, mentally not going to be the best mom that you can be," says Stern.
Dozens of mothers contributed to the book, including Keri Glassman, a registered dietician and mother of two who recommends taking 10 minutes to whip up a healthy snack, like a tomato and avocado dip that is rich in Vitamin C, heart-healthy fats, fiber and protein.
"Too often times, moms go too long without eating because they are not taking care of themselves," says Glassman. "If you go too long without eating, you lower your metabolism, you get cranky, you don't feel good and then you end up overconsuming usually the wrong types of food at the next meal."
Natural NachosIngredients:
1 whole-grain flour tortilla
Vegetable-oil spray
Sea salt, to taste
1/4 avocado, mashed
1/4 tomato, chopped
Juice from 1/4 lemon
Pepper, to tastePlace the tortilla on a cookie sheet, and lightly coat both sides with vegetable spray. Sprinkle with sea salt. Slice into eighths to make eight wedges. Bake at 350 degrees Fahrenheit for 10 minutes. Place the avocado and tomato in a small bowl, and pour in the lemon juice. Add salt and pepper to taste. Top the baked tortilla with the avocado-tomato mixture and enjoy! This snack is high in fiber, high in healthy monounsaturated fats that are good for your skin, is under 175 calories and simply delicious.
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If you'd rather burn some fat than cook in your 10 minutes of mommy bliss, book contributor and new mother Jennifer Mannavi of Physique 57 shows her fitness studio's signature moves.
The Ultimate "Power Ten" WorkoutTriceps Facing away from a chair, place your hands behind you on its seat, fingers facing forward and arms straight. Put your legs out straight in front of you. Lower yourself a few inches by bending your arms. Then, return to the starting position. You might need to bend your legs, but keep them as straight as possible for a stronger workout. Do two sets of 20. Abs Lie on the floor with a pillow under your lower back, and straighten your legs holding a playground ball between your feet. Roll the ball toward your seat, with the ball remaining between your feet. Then straighten your legs again. Do two sets of 20. Thighs Start on your knees, and sit back on your heels. Stretch your arms overhead. Using your thigh muscles, lift your seat off your heels. Then lower back down. Repeat 20 times. For a more intense burn, try lifting your seat and moving your hips from side to side for a few counts. Then, lower to your heels.
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If you want to use your 10 minutes to just feel a good stretch, you might want to turn to pilates. Erika Bloom, an expectant mother and the owner of Erika Bloom Pilates Plus, explains how to strike a pose like a goddess.
The Ultimate No-Pressure PilatesThis series of ten-minute exercises can be done anywhere, in a quiet place with a soft rug, exercise mat or blanket. Back Breathing Lie on your back with your knees bent and your feet flat on the floor and in line with your hips. Relax your back into the floor, feeling the weight of your hips and the back of your head heavy into the earth. Begin by inhaling and bringing your attention to your breath. Notice how it fills your lungs and expands your rib cage. Staying relaxed, begin to focus the breath into the back of your body so that your rib cage expands back toward the floor. Feel the gentle expansion and then softening of your lower back and your lower-back ribs. Benefits: The movement of the lungs and the diaphragm aid in digestion and help in easing the adrenals, the key organs in stress management. Supported Goddess Place a couch cushion, a yoga bolster, or a stack of firm blankets on the floor. Sit in front of it with your lower back against the short edge. Bend your knees, place your hands behind your head, and roll back onto the cushion, keeping your pelvis on the floor. Let your knees drop open so the soles of your feet come together and your legs form a diamond shape. Bring your arms out to the sides, palms up, to rest on the floor. Remain in this renewing position for up to five minutes.Benefits: This exercise opens up the muscles of the chest, the arms, the hips, and the abdomen, areas affected by both childbirth and the constant motion of picking up the kids. Supported Twist Using the same cushion or bolster, turn sideways to place the left side of your hip against the short edge of the cushion, with your legs on the floor comfortably out to your right side, knees bent. Rotate your torso to the left so your hands can touch the floor on either side of the cushion and your chest faces the cushion. Lay your chest and belly down onto the cushion, turning your head to the right, and let your arms widen onto the floor. Relax your entire body into the twist. Breathe deeply into your lungs. Remain in the position for up to three minutes. repeat on the other side. Benefits: This position lengthens, opens, and relaxes the hips and entire back. It also helps to wring toxins out of the body.
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So go ahead, Mom - nurture yourself for a change!