Mummy Zen

Exercising with your child isn’t for everyone. For those of us who don’t have family nearby to help out with childcare, it can be expensive to take time off to go and exercise. Thankfully there are other ways to burn calories that can be easily incorporated into a regular day.

Here are 5 activities that involve exercise without you even realising it and that are easy to do with children around:

Cleaning. Vigorous scrubbing, hoovering and other household cleaning chores are a great way to get some physical exercise whilst making your home nice and clean at the same time. Give your child a clean sponge and let them ‘help’ you clean.

Gardening. This can be an enjoyable way to burn some calories for those of you who have a garden. Digging, hoeing, weeding….and give your little ones a bucket and spade and an assigned area for them to dig around in while you’re working. They’ll have fun imitating you.

Walking. A long walk can be a lovely family activity. Keep to a brisk pace and go for hills and steps to make it more of a work-out. Use the nature around you to keep your child interested. They could collect sticks, daisies and leaves to press or to use for a collage for example.

Playing. Head to your local park and run around with your children. Chase them, play football, throw a frisbee or other games that involve running around. An easy way to get your body moving!

Shopping. Brisk walking to the shops or around a shopping mall, combined with carrying back bags of groceries or other items is another way to burn calories. This is easy with young babies but more challenging with older children who get bored easily. Try to do something for them on the shopping trip to make it more fun, go to a toy store or stop off at a play area.

What have I missed? Can you think of other activities that provide a bit of a work-out and that can be easily incorporated into a day at home looking after children?

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As Father’s Day is this Sunday, I thought I would write a little about some special memories with my  father.

I have two strong memories of my dad from when I was young. One is of him telling me stories, both reading me books but also making up ‘Janet’ stories. The ‘Janet’ stories were of course about a little girl named Janet and the adventures she went on. These stories were strictly father and daughter only so my mother was never allowed to listen in. It was usually on a weekend, when I’d wake up early and go into my parents’ room that we’d have this storytime. It was a really special father-daughter time that I’ll always treasure and think fondly upon.

The second childhood memory of my father is one time when he and I were Christmas shopping and he knocked over a Christmas tree on display in a store! It’s a funny memory that we often refer back to and laugh about. I was still young enough not to be embarrassed and to just find it funny and I think my mother was glad she wasn’t with us when it happened!

Nowadays my dad is still the storyteller and one to have a good laugh with.  His life has changed dramatically since he moved from freelance IT consulting in London to a small village in France eight years ago. Now he spends his days working on their house and has taught himself a host of new skills based around building, plumbing and electrics! He’s a handy person to have in the family for questions on anything from IT to household DIY! I’m proud to have a dad with such a varied range of skills and interests. He’s always been one to encourage an open mind and a view that we can do anything we put our minds to.

This Father’ Day, I’ll be thinking fondly of my dad and we’ll make do with a father-daughter chat on the phone. We’re lucky to have my husband’s father here with us in London, as he and my mother-in-law arrive from the States on Saturday. It’ll be fun for my husband to enjoy his second father’s day and to have his own dad here too.

Are you getting to spend Father’s Day with your dad? Do you have any special childhood memories of your dad to share?

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My American husband and I went with a couple of friends to a local pub to watch the England v USA World Cup match on Saturday evening. Whilst the match itself was not especially impressive, we had a great time and the atmosphere was fun. Incidentally, when my husband and I first met in France, we spent many early mornings watching the 2002 World Cup games in South Korea and Japan with our friends at various bars in Nice. The World Cup has always been associated with good times in our relationship.

I’m not usually much of a sports fan at all, whether it’s watching football or something else but when it comes to the World Cup, it seems different somehow and I love it! I think it plays a great part in uniting a country for the month it lasts. People get a sense of patriotism they never normally have and share a common desire with all kinds of people around them who they might not normally have anything in common with.

When we were watching the match in the pub last weekend, people standing around us were friendly, light-hearted and chatting to us. That would rarely happen on just a regular trip to the pub. I think the World Cup brings a real optimisim and happy atmosphere to communities large and small. It’s helped by the fact that the World Cup happens during summer time when people generally tend to be cheerier than they are in the winter (at least in London that’s the case). It brings together friends, happy crowds and gives people something to be excited about. It encourages camaraderie, warmth and unity amongst nations.

In my mind, the World Cup is not just about the football, it’s not just about the winning but it’s also about bringing people together and sharing the elation of great goals, the sadness when your team gets knocked out and all the rest along the way. It’s about team spirit and sharing emotions.

Is it just me or do you also think the World Cup has a certain sense of wonder about it?!

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I enjoyed reading a post over at The Simple Dollar recently, called Nine Things I Do to Make Each Day Great. I thought I’d do my own similar version. Mine is more about getting the day off to a good start, which doesn’t guarantee a great day but at least means I start off as I mean to go on.

Here are 5 things that are important to me for beginning my day:

Shower before my husband leaves for work. Gone are the days when I could shower during my son’s morning nap so I jump in the shower after my husband and whilst my son is still sleeping. It wakes me up more than anything!

Breakfast. I’m one of these people who believes breakfast is an important meal of the day and I get grumpy if I don’t eat something by a certain point in the morning. I either eat just with my son or all three of us eat together if my husband hasn’t had to leave for work already.

Exercise. Generally 3 mornings a week, I go out to exercise and it makes me feel great and invigorated for the rest of the day. Two of those mornings, I go to BuggyFit (yes really, I still do that!). The third morning is usually a Saturday and we go as a family to the park. My husband and I take it turns to go for a run whilst the other one plays with our son.

Go for a walk. Especially if I’m not exercising, I still like to get out for a walk and enjoy some fresh air. I love to go out early while it’s still quiet and before lots of other people are out and about. My son enjoys it too!

Quick tidy-up. I always do a tidy-up before bed but usually in the morning there are few extra bits to do. Things like breakfast pots to wash or put in the dishwasher, maybe some washing that’s dried overnight and needs folding and putting away or a new load needs to go on. I like to get these little jobs done out of the way and before going out anywhere.

What are the kinds of things you like to do as part of your morning routine for a good start to your day?

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Sherri Kruger, who’s been a guest post author previously on Mummy Zen and is behind two of my favourite blogs, Serene Journey and Zen Family Habits has just launched a fantastic new site that I wanted to share with you. Called ‘Listbean’, it’s a site of checklists covering everything you could possibly imagine. From major projects like buying a home, various business and finance checklists, to child-related things like child-proofing your home and suggested activities to keep the little ones amused, it’s all there! I am astounded by the thorough range of lists on the site and it’s obvious that a lot of thought and hard work has gone into it.

If you’re a keen list-maker yourself, fear not – the site doesn’t take away that pleasure from you! You can sign up to Listbean which allows you to create your own lists or to customise those already there, to make them better suited to your own personal needs. For those of you less-inclined to make checklists, then the site is a goldmine for helping prompt you to think of lots of relevant, helpful things to consider for all kinds of tasks and aspects of your life.

I have not by any means gone through all lists on the site but have looked at quite a few and picked out some to mention here that I especially like:

Indoor Activities for Kids

Babysitter Info Sheet

Decorate your Home with things you already have

Whole Home Quick-Clean

Over Night Guests

Take a look at Listbean and let me know what you think. Are there any lists that stand out as seeming particularly helpful to you?

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As someone who’s mentioned in several blog posts the benefits of getting outside for a walk,  I was pleased to read in the Telegraph that researchers have concluded 20 minutes each day in the park can boost your energy levels. As the lead professor in the study put it, “Nature is fuel for the soul”. He explains that people tend to have a cup of coffee when they feel lacking in energy but being around nature is in fact a much better and more effective solution.

I know I always feel more invigorated after a walk outdoors and being in a park or out in the countryside is something I really enjoy. I’ve also noticed the positive effect it has on our son. If he’s at all fractious or bored, taking him outside really perks him up. With the nice summer weather we’ve been having recently, we spend almost every afternoon in our local park. Our son even made a mad dash for it himself yesterday when my husband took him out of our building to calm down after a spate of tantrum-like crying.

Of course it’s easy when the weather’s nice. Most of us spend a lot more time amongst nature when the sun’s shining and it’s warm outside. Getting your daily fix of nature becomes more of a challenge in a cold winter or on rainy days and those are the times you probably need it more. As I’ve suggested in previous posts, get dressed for the weather and go out anyway! It really does make you feel better.

Have you noticed that your energy levels increase after being outside? How about the effect of nature on your children?

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In an email newsletter from the 10:10 campaign I got recently, there was a mention and a link to Ecomodo, an online marketplace for lending and borrowing in local communities. I’d never heard of Ecomodo but when I looked at their site, I really liked the ideas behind it. Their aim is to help the individual by encouraging borrowing over buying, to save money, time and space.  If you lend items or services, you can make a bit of money for yourself, or for a good cause and you get the nice feeling of having helped out a friend or neighbour. In a broader spectrum, Ecomodo can help the environment:

Ecomodo wants everyone to maximise the utility of their assets, to reduce the need for wasteful purchases and to get more out of what we already collectively own. It is a reality that we live in a consumer driven society. Our aim is to create a society of socially responsible consumers whilst preserving your quality of life.

As well as using the site on an individual basis and lending and borrowing with anyone, you can also set up or join a ‘trusted circle’. This might be a group of people in your street, at the company you work for, parents from the same school or any group of people with a common connection of some sort. Borrowers and lenders then operate just within the circle. I’m thinking of setting up one for the mums group I belong to in my local area. I think it could be really helpful for parents to lend and borrow baby equipment, as well as other household items or whatever.

With the launch of the greatly anticipated Ipad last week, someone from Ecomodo went and bought one for lending to its members. Now, anyone in London can borrow the Ipad from Ecomodo for £18 (1 day) and the money goes to help the Prince’s Trust. The Ecomodo blog explains the two points they aimed to illustrate in buying and lending the Ipad:

1. People don’t need to run a marathon to raise money for charity they can simply lend out their assets and help people around them.

2. To inspire people to borrow instead of buying or if they have to buy: Try it first and make sure it’s really what you want to spend your money on.

There’s an issue of trust with lending an item and you hope it comes back to you in the same condition as it left. Ecomodo aims to keep the process smooth and reliable for both lenders and borrowers. I think this kind of marketplace provides a positive way to encourage trust among communities, something that is so often missing nowadays.

Had you heard of Ecomodo? What do you think about the system of lending and borrowing – is it something that appeals to you?

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There are lots of organic baby bath products, lotions, nappy creams etc and they are a popular choice with parents nowadays. I know lots of mothers choose those products becuase there comes a certain reassurance with them that what they are putting onto their baby’s delicate skin is safe and doesn’t contain any questionable ingredients. What about mummy’s skin though? Are you as careful with your choice of products for your own body?

A few years ago, I got a forwarded email about the danger of lead in lipstick. The email linked to a site called the Cosmetic Safety Database where you can look up a product and see its rating in terms of the safety level of its ingredients. I started looking up some of the beauty products I regularly used and was concerned by some of the ratings. From that point, I started looking more at organic beauty products and began trying out natural/organic alternatives, especially for things I use daily like moisturiser, shower gel and body lotion.

Whilst in some cases, research is inconclusive as to the potential risks and dangers some ingredients pose, the fact that they are at all questionable is some concern in my view. These are some of the ingredients commonly found in everyday beauty products that you might want to look out for and possibly avoid:

• Sodium lauryl sulfate
• Sodium laureth sulphate
• Aluminium
• Lead
• Mercury
• Mineral Oils
• Parabens
• Petroleum derivatives

These types of synthetic chemicals, some toxic, some carcinogenic, should definitely be ringing alarm bells if you consider that our bodies absorb around 50-60% of what they come into contact with. If you think about all the things you rub, smear and apply to your face and body each day and then check the ingredients of those products, it can be a bit of a scare. No need for a drastic re-stocking of your beauty cabinet but maybe you want to start replacing a couple of your heavily-used products with more natural substitutes.

Whilst I use organic products on my body and for the moisturiser on my face, I still use regular make-up and know that I could be using safer alternatives. Skincare products are a personal choice and it’s a matter of trying a few different options until you find something you like using and that seems to suit your skin. For this reason it can be better to make the switch to organic products as a gradual process.

In the past couple of years, the market for natural, organic beauty products has increased and become more mainstream. The result being that there is a much wider choice of products available and at more affordable prices too. Two of my favourite on-line shops for organic beauty products are So Organic and Content (both have London-based stores too). They sell everything from bath and hair products to make-up, making it easy to be a yummy mummy the safe way.

What are your thoughts? How conscious are you of your beauty products and their ingredients? If you already use some organic products, what brands or particular products do you like?

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Summer brings picnics and more outdoor eating. I decided to share a few recipes I like for some great food that’s easy to make and convenient to transport for journeys, picnics or whatever. As I’m a vegetarian, so are these recipes but you can certainly play around with them and include some meat if you’d like. I’ve chosen things that are suitable for young toddlers to eat but that are also grown-up enough for adults to enjoy!

I’ve chosen 3 savoury recipes and 1 sweet, all of which are quick to throw together. You could make them the night before, a week before and freeze them, or in the morning before heading out – whatever fits in best with your schedule. They are fairly healthy – nutritious and delicious as my niece likes to say! At the end of the post, I’ve also listed a few other food ideas.

Courgette Mozzerella Muffins I omited the ham, salt, sugar and chilli flakes in mine and they still tasted really good. You could also do variations on the recipe, substituting the courgette and mozzerella for something like olives and feta cheese or carrot, corriander and cheddar cheese…whatever you fancy! Savoury muffins are a good way to make vegetables a bit more fun and accessible for fussy eaters. You could make mini muffins for a party or picnic.

Chickpea Patties. The recipe for these came from Nigel Slater’s book Tender: Volume I, A cook and his vegetable patch (my current favourite cookery book). Super-easy to make and delicious served with a sauce of yoghurt, grated cucumber and mint. Makes 6-8 small patties.

In a food processor or with a hand whisk, combine the following:

• 400g can chickpeas, drained and rinsed
• 2 cloves garlic
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp hot paprika
• 1 egg
• small bunch flat-leaf parsley, roughly chopped
• small bunch mint, roughly chopped

Blitz until smooth but not too smooth, keep it a little lumpy. Leave for 5-10 mins to firm up then fry small, flattened spoonfuls in a non-stick frying pan with a bit of olive oil until golden on each side (3-4 mins). Serve warm or cold with the yoghurt sauce/tzatsiki.

Bean and herb sausages. This recipe comes from Vegetarian Pregnancy and Baby Book. The sausages can be eaten warm or cold. Makes 18-20 sausages about 10cm/4 inches long.

• 420g can haricot/cannellini beans, drained, rinsed & mashed with a fork
• 1 tbsp tomato paste
• 45g grated cheddar
• 1 egg, slightly beaten
• 1 small onion, finely chopped
• 1tbsp fresh herbs of your choice (eg, thyme, parsley)
• 1 tbsp lemon juice
• dried breadcrumbs

Combine all ingredients and mix thoroughly. Form into sausage shapes and roll each one in the dried breadcrumbs. Chill in the refrigerator for 30 mins. Fry the sausages in a little vegetable oil, turning frequently to brown them evenly (8-10 mins cooking time). Drain on kitchen paper.

Fruity Flapjacks: these are healthy and quite filling. The recipe is from a Tesco magazine but I can’t find it online….

Simply combine all the following ingredients, press into a lightly oiled 18 x 28 cm baking tin and bake at 180°C/160°C fan/Gas 4 for 20-25 mins or until golden. Cut into bars while still warm. Makes 12.

• 350g oats
• 85g plain flour
• 150g dried fruit mixture (eg. raisins, apricots, figs, dates, apple, prunes)
• 3 tbsp runny honey
• 1 egg
• 175ml apple juice (I substituted this for water to make mine less sweet)

Some other ideas:

Dips: humous, guacamole….. make your own quick healthy bean dip by simply whizzing up your choice of canned beans with a couple of spoonfuls of plain natural yoghurt and some seasoning/herbs to taste. Dip in vegetables or breadsticks.

Mini quiches. Lots of great recipes here. If you don’t have Individual Quiche/Tart Pans, use a fairy cake/cupcake tin instead to make bite size ones instead.

Arancini: a bit fiddly to make but these rice balls are so delicious! Try this recipe.

Fruit. There are so many lovely summer fruits that come into season and are delicious to sit and munch on!

I hope this gives you some fresh ideas for picnic fare or even just for making food for your young children that’s easy to transport and a bit more interesting that just a sandwich.

What kind of food do you like to take outside that’s also enjoyed by your children?

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This is a guest post by Allison Evans, Hypnotherapist specialising in HypnoBirthing and HypnoBirthing Fertility Therapy.

If you’re reading a blog called “Mummy Zen,” you’re probably aware of the concept of mindfulness:  that is, bringing your full awareness to the present moment.  There is something about raising a child that seems to invite mindfulness.  You can’t help but notice how in-the-moment children are, how they delight in the smallest details, and you delight in their joy, too.  There’s also an undeniable pull out of the present moment, as we must think and plan for the future – “What do I need to pack for our outing?”  And as we reflect on past missteps – “How could I have forgotten the sun cream?”  This is just part of being human, especially when you are responsible to others!  But if you ever find yourself feeling disconnected, vaguely dissatisfied, quick to anger and wondering where your sense of humor has gone, mindfulness may be what you need.

A few years ago, when my children were four and two, that’s exactly where I was.  Fortunately for me, a friend introduced me to a wise Naturopathic Doctor.  Her simple suggestions turned my life around, and I have shared them – and some discoveries of my own – to many others to positive effect.   Here they are:

1.  Breathe. Deeply.  Every day.  Breath is foundational to the HypnoBirthing method that I teach.  Deep breathing actually short-circuits the body’s stress response, and helps to keep a mother in labour – or anyone – calm and in control, no matter the circumstances.  I now recommend that mothers continue their breathing exercises after their babies are born:  5-10 minutes of slow, deep breathing through the nose, two times per day, and in moments of stress.  Focus on the breath, allow it to be all you do for those 5-10 minutes, allow it to nourish you and be grateful for the simple miracle of breath!

2.  Mono-task. Yes, I mean stop all the multi-tasking!  Start by picking one routine task where your mind has a tendency to wander or that you might do while also talking on the phone.  For example, as you do the washing up, focus on each of your senses:  feel the warmth of the water, notice the flex of your arm muscles as you handle the dish, smell the fragrance of the dish soap, listen to the sound of the running water.  Avoid the tendency to mentally prepare yourself for your next task.  Focus on this one, menial chore and smile.  Smiling reinforces good feelings, similar to deep breathing.

3.  Allow yourself to be interrupted by your child at least once per day. How often has your child heard, “Just a minute, honey”?  As convenient as that phrase is, it does send a message to your child that the laundry is more important than she is.  Is it?  That’s mindfulness, too:  not just reacting, but taking the time to respond consciously.  If what you are doing is, in fact, time-critical, pause to hear her out.  Make eye-contact with her as you listen to what she needs, then give her a realistic time frame for when you can attend to her.  Similar to responding to your baby’s cries, this attention, even when it’s inconvenient, encourages her trust in you and the world.

4. Make a date with your child. Take a moment to think back over the last month.  What makes you smile to remember it?  Was it how clean your bathroom was?  A television programme?  More likely it was something your child did or said!  Schedule time each day to be present for such moments.

5.  Make a date with yourself. Make yourself a priority, just as you have made your child.  Get up earlier than your child so you can enjoy an hour or so of the prime morning time all to yourself.  If your child is a very early riser and that isn’t practical, use the child’s nap time to do something that restores you, such as meditating, reading a book, or corresponding with a friend.  Resist the urge to “get something done.”   It can wait.

These mindfulness exercises will ground you in your life and bring you a real sense of peace.  Enjoy!

I invite you to practice these mindfulness techniques and please share your own with us.  Let us know what happens!

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