It’s safe to say that I’m working on the growth of Busy Momma Wellness and this means visiting others. Do you have a blog about your personal weight loss and fitness? I’d love to add you to my feedreader. Just make a quick comment here with your biggest challenge and include your blog in your profile. Only personal weight loss and fitness blogs will be approved so don’t bother spamming me with your weight loss product links please

Also, if you are looking for a guest blogger I’d be happy to talk about a topic your readers would enjoy reading more about.

Well it’s just under 15 weeks until my first half marathon. 13 miles is going to be a long way and my goal is NOT to just finish it. I want to do it in a decent time. Decent time to me would be a 10 minute or under mile for that far of a distance. Hubby, friends and I did the Sound to Narrows a week ago and with all the hills (was unprepared for how hilly) I finished the 12k with an 11:38 mile. Wasn’t impressed with my run and it’s given me motivation for this half marathon.

We have a big group of girls that decided to commit to run. A good friend and I are running it for sure and we’ve snagged another friend. I am excited to possibly have some training partners to run with, but we’ll see. Running at someone else’s pace doesn’t always work out.

My training schedule will consist of miles to run per week with a minimum of 4 days running a week. These first 3 weeks will be 20 miles per week with one of the days being my 10k route and one other day has to be my 5 mile route. 1 day will also be my short 2.8 route to try and help work on my mile pace.

Let’s just map out a little what my next 15 weeks will look like as a countdown.

Week 15 – 20 miles total/ 10k, 2 days 5 mile, 2.8 (leaves 1 mile easy day) Have 7.8 miles ran so far on day 2
Week 14 – same as above
Week 13 – 22 miles total/2 days of 10k route, 2 days 5 mile route
Week 12 – same as above
Week 11 – 24-27 miles total
Week 10 -27 miles
Week 9 -27
Week 8 – 30 miles
Week 7 -30 miles
Week 6 -34 miles
Week 5 – 34 miles
Week 4 -34-37 miles with one run of 10 miles minimum
Week 3 – Running a 10k race! light week of running 5 miles 2 days and 1 days short 2.8 route
Week 2 – 34 miles
Week 1 – 13.4 miles easy week of 5 miles 1 day and 3 days of 2.8 route
Sept. 26 – RACE DAY!

I want to get some more races scheduled in there. Maybe just 1 more, it is difficult to schedule anything extra in the summer. I will definitely get more details up for the later weeks as I get a groove going. Plus I need to find some longer routes to run so I can calculate things better. My longest route right now is the 10k (6.2miles).

I’ll keep updating as I progress. Especially as I start working some pace stuff in there. I guess I better start timing myself so I can track that progress as well. I have a few weeks before I’m worried at all about my times. But it’s great to know where you first start out.

While we all have different complexions, summer is a time when we have to be extra careful when exposing our skin to the sun. Here are tips to keep your skin in shape this summer.

1. Use Sunscreen. This is the most effective way in which to shield your skin from the sun’s rays. Use SPF30 sun block and apply it every 20 minutes.
2. Whether at the beach or sunbathing in your backyard pool, try to stay out of the sun when the heat is most intense, between the hours of 10 am to 4 pm.
3. Wear brimmed hats and light colored clothing to cover your arms and legs.
4. Do not use strong abrasives on your skin. Cleanse your skin with warm water and mild soap.
5. For sensitive skin, try not to use harsh products whose chemicals can cause irritation to your skin.
6. Use a moisturizer on your skin. You can use baby oil which will not only protect your skin put prevent it from becoming too dry.
7. When sunbathing, use the sunscreen particularly on the most sensitive parts of your body such as shoulders, back of your legs, and neck as these areas are most vulnerable.
8. Wear sunglasses when exposed to the sun to help protect your eyes.
9. Gently remove makeup with cotton balls so as to not to irritate the area around your eyes.
10. When bathing or showering, it is important not to completely rid your body of its essential oils. Therefore, don’t vigorously dry your body with a towel, but simply pat it dry and add moisturizer afterwards.
11. Before you prepare to shave your legs and underarms, use any of the shaving creams or lotion products available. The last thing you need is to expose your legs to the sun if they have razor burns.

If you follow these tips to keep your skin in shape this summer, you will no doubt avoid any further damage to your skin and be able to enjoy the summer activities you have planned.

What are probiotics? The Food and Agricultural Organization defines probiotics as “live microorganisms administered in adequate amounts which confer a beneficial health effect on the host.” Probiotics explained are simply bacteria found in dairy such as yogurt. The use of this type of bacteria improves lactose digestion in people who lack it and has positive effects on the immune system as well.

For example, suppose you develop a yeast infection. Most people would agree that consuming yogurt would alleviate the symptoms. This is because of the probiotics contained in yogurt. A yeast infection is caused by different organisms. Lactobacilli is present in a healthy vagina. Conversely, lack of it causes yeast infections. Therefore, consuming yogurt decreases the incidence of yeast infections and lactobacilli controls the duration and incidence as well.

Moreover, studies have shown that three or more servings of dairy products a day have lowered levels of obesity. Thus, dairy products combined with probiotic bacteria can improve health.

Other conditions in which probiotics play a major role are: diarrhea, chronic use of antibiotics, irritable bowel syndrome, inflammatory bowel disease, lactose intolerance, hypertension, cancer, high cholesterol, and certain allergies. What effect does probiotics have in common with all of these conditions?

Probiotics alleviate diarrhea and has been an effective treatment, especially in children. While antibiotics are used to kill bacteria, it is also true that they can kill off good bacteria as well. Probiotics replace the good bacteria that are lost. As it relates to irritable bowl syndrome, probiotics has been known to provide some symptom relief from diarrhea and bloating. Inflammatory bowel disease when treated with high levels of probiotics has shown to increase the period in which a person is free from this disease.

For those who cannot tolerate lactose, studies have concluded that consuming yogurt and unfermented dairy products aided in the digestion of lactose. So too, probiotics have been shown to reduce the systolic pressure in those suffering from hypertension.

Cancer causing agents such as chemicals can reside in the gastrointestinal tract. The use of probiotics has shown to decrease one’s exposure to cancer risks. Moreover, probiotic cultures in the form of fermented milk reduced bladder cancer. Studies to determine the effects of probiotics in dairy foods have shown a reduction in cases of high cholesterol. However, research is still ongoing.

Finally, a recent study reported that there was a 50% drop in incidence of atopic eczema in children who were receiving a probiotic supplement. Moreover, it was concluded that exposure to specific microbes early in a child’s life may also decrease allergies as well.

Probiotics and its utilization can help to treat acute intestinal infections, aid in the digestion of lactose, improve health, and possibly reduced risk of disease. Studies are ongoing to determine the benefits of probiotics. However, so far there seems to be positive result with no negative. As long as you are not allergic to dairy then eating for probiotic reasons will surely enhance your diet.

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack. If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations. When someone follows you into a dark area, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life. This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself. Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late. Starting a new job can bring on anxiety attacks. You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways. Like the fight or flight example, it can save your life. In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops. For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening. More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it. Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

1. See a professional. This is always a good first step. Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous. A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques as needed.

2. Get a good night’s sleep. During the sleep cycle, your body repairs itself. You feel more rested after several hours of restorative sleep, reaching the REM stage. Most people need eight hours a night which varies within an hour or two each way. Not getting enough sleep for days on end will ensure that your body doesn’t work correctly. This will include your reaction to real or thought up events.

3. Exercise on a consistent basis. Exercise helps you to use oxygen more efficiently. It helps to get more oxygen to the brain. It also increases focus which may help you see solutions to problems rather than simply worrying about them. It also uses up the endorphins that occur during the normal stress of the day.

4. Meditate. Meditation is more than chanting mantras. Yoga is an exercise that involves quieting the mind and controlling your breathing. Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety. Take some deep breathes and relax your shoulders. You’ll be amazed at how much this simple act can relax you.

5. Manage the worry. When you feel your pulse start to quicken, count backwards from ten. As you count, focus on the situation. What has actually happened? Resist the urge to read anything more into the situation than what is real.

6. Don’t use alcohol. You might think that the glass of wine is relaxing your tension but alcohol is a depressant. In anxious situations you could rely too heavily on it and gain another problem in the process. It will also increase your feelings of anxiety and keep you from sleeping soundly.

7. Find some relaxing activities. Stress can rob you of your energy. On a regular basis, do something you like such as gardening, painting, reading or listening to music. In otherwords, find a hobby.

Anxiety can come into your life at any time. It’s normal. When the anxiety becomes frequent you could be at risk for more serious conditions. If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately. There is no need to suffer this terrible condition in silence.

Hmm, now isn’t this just the perfect fit? Yes, I am definitely eccentric, there is no way around that. But, I am also good friends with the owner. As soon as Christa started saying she was looking for other women bloggers to participate on Eccentric WAHM I knew I wanted to be one of them!

Becoming one of the Eccentric WAHM bloggers is already doing great things for my blogging. I’ve created a new category here at BMW called Done in One and I have other post ideas on my notepad. lol Nothing like some new blood flow to create some content

With 3 of us posting on different topics, you are ensured a great read every day in many topics!

I realize I have an about me page. But it dawned on me that many may not click on it or care to click on it. So I’m going to give an update on my profile here in a post.

It’s the start of 2010 and I’ve been training professionally (ie: paid) for over 4 years now. 3 years specifically in one gym which is virtually unheard of in this profession! I LOVE MY GYM! The Buckley Anytime Fitness is truly the best. We are the smallest of their 3 gyms, but yet we all really talk to each other and help each other. I’ve never been a member of a gym that is so cool. We have so many regulars and this is just a huge incentive to our newbies to become a regular. We include you and we honestly do want you to become a regular

But about me…roflmbo Yeah, I’m sarcastic as hell. I swear better than any trucker, just ask my trucker, electrician father-in-law and my dad who was laborer and my husband that USED to be a carpenter. K, don’t ask my Dad as I still worry about saying *hit in front of him. lol I can out swear any of them. I do try not to and I keep it out of the gym for the most part. But not if I’m working out. I try hard to workout only when no minors are present so I don’t have to worry about it. Hey, Jillian swears up a storm on national tv right? Why do I have to pretend to be different?

I LOVE MY MEN IN THE SERVICES! I’d love to train women in services, I just don’t have any in my life that live close by. I have all my firefighters (hubby is one of them) and my cops. I LOVE IT! Who better to understand they can’t make an appointment because they were on a fire or SWAT call than a fellow wife? Yeah, I know that also gets them more privileges out because I have empathy, BUT more times than not they won’t lie to me about it. Duh, I can ask their buddy or go online to someone and find out if I want lol We all know we suck at lieing and will narc each other out.

Me, OH, you wanted to know about me. I am a total Momma. I take care of everyone. I battle the weight all the time. Some years I have it great, other years we have too much fun and I have to battle it. I’ll be honest and 2009 was bad for my weight and my body. It truly was. BUT, it was so good for building my confidence in who I am and who I love. I’m deeply in love with my friends and family right now.

As you read in my about me page, I gained about 70 pounds with my first kid. I gained OVER 70 with the second, no idea how much because I was in tears and closed my eyes when I got on the scale. I had no idea how to eat and how NOT to eat. So why didn’t my OBGYN tell me or put me in the right direction instead of just telling me constantly that I was gaining too much weight? I also didn’t know I could still work out when I was pregnant. That is sad.

Why is it sad? Because doctors honestly have no idea how to help. My going to school I learned that my 2 nutrition classes was 2 more nutrition classes than the majority of doctors take in our country. It’s not required and they have so much to take, why would they take anything not required. If you think about it, why would they take any rehab or training type classes? They wouldn’t, they seriously don’t have time. So look to professionals for your needs in these cases, I’ve learned that general docs are not the answer all the time. I love to talk to specialists, especially now as I get closer to 40! K, I’m 37 next month, but that is still getting close to 40. lol

I battle my weight because I am human and I set myself up with those pregnancies. Right now I am in the battle to keep my weight down. I’m human. YEP, sorry to inform you of that. But right now I am carrying an extra 15 pounds because of too much fun this summer and not enough paying attention. I can however name you almost every one of the 15 pounds in the fun I’ve had. I’m actually impressed it’s not worse sometimes because of the fun I’ve had and not paying attention to my food and drink. THAT is what exercise will help you with.

Right now I am in a battle to get my body back. I don’t like being 15 pounds over my last target weight. It’s not where I want to be even, but no one has a clue what my weight is when I do lose the 15 pounds. lol That is what muscle will do for ya as well. But my goal is to get back to what I was 8 years ago. I want to bust the shirt sleeves out of my medium tshirts because my biceps are awesome and not bulge out the middle. It’s the little things that mean SO MUCH!!!

There ya go, more about me than you ever wanted. lmbo

Well it was brought to my attention that I had put up what doesn’t work, but no link to what DOES work for dieting.  I was referring to Exteme Dieting and how it doesn’t work.   But what does work?!

I have a lot of info and tips around here about what does work. Just hit the Eating Habits section for more info. But I’ll put some basics here in one post, especially since it’s the beginning of the year and on so many minds.

1. Be aware of what you eat! Keeping a journal is the best way to do this. Keep track of the times you eat and if you ate something you “shouldn’t” eat, write down what you were feeling at that time. What was going on? Did you argue, did you have a success? Check that emotional eating and be aware of it.

2. Balance carbs, protein, fat. It is truly about balance. Our bodies need all three to work properly. Did you know that every cell is made of fat? Did you know that your brain can only process carbs? There is no food group that is bad, it’s all about the portions. Now the portions will change and I’ve noticed a distinct difference in how we process these three main foods by sex. But the best place to start is with 40% carbs, 20% protein, and 20% fat. Generally we can get our 20% fat without trying, so don’t go thinking you need to load it in your diet. It’s the lower carbs and higher protein that most have issues with. Protein every meal and snack will help a lot with it. It’s much more than that, but goodness, I can’t hit it all in one short post. Read more of my tips around the horn or you just may need to pay for some specific stuff.

3. No Foods with No Nutrients! This one is a big help. Does it have vitamins or minerals? Then it’s probably not something you need to be eating while you are trying hard to lose weight. It’s a junk food for sure. Not to say it’s not awesome or within your calorie count, BUT if you are trying to lose weight, it’s just not in your ok zone.

There is a difference between needing to lose weight and eating healthy. If you are losing weight then you need to be very strict. You need to pay attention to what you are eating to a T. BUT, once you hit maintenance, you will get a lot of extra calories you can enjoy in the week as long as you keep exercising.

It’s a lot to push into your head I know. Believe me I do KNOW! I’ve been there over the years and my nutrition classes blew my mind when I was getting my degree. Info I ‘knew’ but didn’t know the behind the scenes of why. So please feel free to ask questions, I always LOVE questions. Again, there are quite a few differences between needing to lose weight and just needing to eat to be healthy.

When life gets in the way we always seem to stress out. That seems to ring truer for females. There are many ways to relax and be stress free, without spending a fortune.

Changing your lifestyle and reducing your stress will prolong your life.

Let’s learn how to protect your health when the going gets tough.

• The first thing you do is to try to determine the reason why you are stressed. Go through your day and write down any time you feel stressed and what has caused that emotion. Make a list, as hard as it sounds it will be extremely helpful. You will be able to manage your life when you have a concrete list of what the stressors are in your life.
• Now that you have your list, determine what you can eliminate. Sometimes, the main culprit is overbooked or over scheduling yourself. In turn this will create stress, because you will feel that you cannot accomplish your daily tasks. Learn to delegate household responsibilities. If you are feeling overwhelmed because you have too much to do, pick up takeout food or a prepared meal to lessen your stress.
• Prioritize and make a list of what needs to be done in the morning, end of the day and end of the week. Focus on the task at hand and move down your list. As you progress down the list will start to feel less stressed and more able to accomplish your tasks and not feel overwhelmed.
• Regular exercise will reduce your stress. You do not have to join a gym or spa, a simple walk around the neighborhood is great exercise and will not cost a dime.
• Breathe. Abdominal breathing will increase the amount of oxygen in your blood stream. This in turn will trigger the brain to reduce the concentration of stress hormones.
• Get a good night’s sleep. Sleeping 8 to 10 hours will help your body relax and reduce the surge of stress.
• Listen to music. The music does not have to be calming music, it can be any type of music that you enjoy. Listening to your favorite tunes is the best remedy for stress.

And last but not least, stop being so hard on yourself. We tend to be our own worse critics. Instead of beating yourself up, try writing down your negative thoughts and follow them with a positive thought. Positive thinking is healthy and will relieve a lot of self induced stress.

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Well, this is my last day at Busy Mom Wellness and I just have to thank Val once again for her generosity in allowing me to take over her blog for a couple of days. I truly hope that I have shared some information that you, the reader, find valuable and useful.

Remember that I am giving away a copy of my e-book, Eat Right and Feel Great, so be sure to leave your comments about the posts. It is not too late to leave a comment on the first blog post I did. If you comment on both, I’ll give you an additional entry; and if you tweet this blog post with the hashtag #drmommytalkshealth, I will give you another entry.

And don’t forget that I will be having a Grand Prize giveaway as well. My latest program Raising a Healthy Kid is a membership option for parents. I am giving away a 3 month subscription to one lucky commenter on each blog I visit during the Dr. Mommy’ s Healthy for the Holiday Tour. If you tweet the blog tour with the hashtag #drmommytalkshealth you will get an additional entry or the giveaway. If you are a parent with a picky eater be sure to check this membership option out.

About the Author

Dr. Daisy Sutherland, is the Founder and CEO of Dr. Mommy, LLC.  She is a doctor by profession, devoted wife and mom to 5 beautiful children.  She is a speaker, writer, and motivational coach/mentor and Health/Wellness advocate. Her passion is to help others to live happier and healthier lives. Dr. Mommy’s dedication to help families is evident from her work online and offline but more importantly it is evident from the energy she exudes when talking about her true passion.  Dr. Mommy’s mission is to help families in health, wealth and sanity.  For more information about Dr. Mommy and her mission visit her today at http://drmommyhelpsmoms.com or http://drmommyhealthtips.com

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.

Here 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.
• Limits are off limits – 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.
• Involve your friends – 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.

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Let me end this post by saying that I am so elated to have Val’s blog as a blog stop on the Dr Mommy’s Healthy For the Holidays Blog Tour. I truly hope that the readers enjoy what I share.

I want to giveaway one of my many E-books. I think for this blog, a perfect choice is Eat Right and Feel Great . To win you must comment on my posts either today or tomorrow. If you comment on both, I’ll give you an additional entry; and if you tweet this blog post with the hashtag #drmommytalkshealth, I will give you another entry. Pretty cool I think!

Thanks for letting me be the blogger who talks health for a couple of days!!

I am really excited about this next part.

I will be having a Grand Prize giveaway as well. My latest program Raising a Healthy Kid is a membership option for parents. I am giving away a 3 month subscription one lucky commenter on each blog, that is a part my tour. If you tweet the blog tour with the hashtag #drmommytalkshealth you will get an additional entry into giveaway. If you are a parent with a picky eater be sure to check this membership option out.

About the Author

Dr. Daisy Sutherland, is the Founder and CEO of Dr. Mommy, LLC.  She is a doctor by profession, devoted wife and mom to 5 beautiful children.  She is a speaker, writer, and motivational coach/mentor and Health/Wellness advocate. Her passion is to help others to live happier and healthier lives. Dr. Mommy’s dedication to help families is evident from her work online and offline but more importantly it is evident from the energy she exudes when talking about her true passion.  Dr. Mommy’s mission is to help families in health, wealth and sanity.  For more information about Dr. Mommy and her mission visit her today at http://drmommyhelpsmoms.com or http://drmommyhealthtips.com