Q: Being a mom, how do I find the time for me?  I want to work out 3 times a week but something always comes up.

A: In order to find time for you, it's imperative that you schedule it into your week.  Just as you put your children's activities on the calendar, your work-out sessions should be there too.  Consider them non-negotiable.  If you need to hire a babysitter, do so.  Perhaps you can enlist the help of a high school student in the afternoons, or join a gym that offers babysitting services.  Another strategy is to pair your kids' activities with your workout time.  If you drop your children at dance class or soccer practice, rather than driving back and forth, dress for exercise and go for a power walk while they are busy.  Don't be afraid to ask your spouse for help.  Have Dad watch the kids on weekend mornings so you can workout or head to the gym.  When he sees how much happier and healthier you are, he'll be glad to lend a hand.  One more suggestion; consider including your kids in your workouts.  Plan a family trip to the ice or roller skating rink.  If the kids are old enough, consider taking a kick-boxing or jazzercise class together.  The key is to be creative in your ideas, and then plan and schedule them.

Question:

I easily get stressed from work overload. My mind is always going and planning. How do I gain control and organize my thoughts and to do list?

Answer:

At the beginning of every month, look at your calendar and see what's coming up in the weeks ahead.  Brainstorm all the things you would need to do for the days and events to go smoothly.  Begin assigning specific due dates for all the events and projects.  Then, choose a quiet time once a week, over the weekend or perhaps early Monday morning, to plan and organize your "to-do" list.  Look ahead to what you want to accomplish in the upcoming week, which should be supporting your monthly list.  Make sure to prioritize what's most important to you and what is essential.  Then schedule those items onto your daily calendar.  Even though the planning stage will take some time, it will be well worth it.  By knowing you have already alloted a specific time to get a task done, you will be more focused on the job you are doing at that moment.  Your mind will no longer wander to, "Oh my gosh, when am I going to get that done!"  If multi-tasking is something you pride yourself on, reconsider.  By staying fully engaged in one activity at a time, you will be calmer, more focused, efficient, and avoid time consuming mistakes.

Question:

I've been craving junk after junk lately.  I can't seem to get control over my appetite. I don't believe in diets, but nothing is satisfying me other than junk. I'm single and hate cooking for just me.  Any help?

Answer:

The good news is you recognize that diets are not the answer!  Learning to eat well-balanced nutritious foods that support your lifestyle is the key.  Perhaps you are craving junk because you are not giving your body what it needs, and you are not feeling satisfied physically or emotionally.   Most junk food is a combination of simple sugars and fat.  Unfortunately, the more you consume, the more you crave it.  So, my best advice is to begin eating three meals and two healthy snacks a day, evenly spaced so that you never go more than four hours without fuel, i.e. food.  All your meals and snacks should combine complex carbohydrates with a small amount of protein and healthy fat.  If you only choose high sugar content food, chances are your blood sugar will lift giving you an immediate energy rush, but shortly after plummet, and your energy will crash.  Then you'll be reaching for the junk again.  Your food plan doesn't need to include elaborately cooked meals.  Cereal, scrambled eggs, english muffin pizzas, lo-fat yogurt with fruit and nuts, pre-cut veggies from the grocer, pre-cooked rotisserie chickens, and deli choices are all easy options to create meals for one. There are many options from single serve prepared foods in the freezer counter or take-out grocer (just check the calorie and sodium counts- Amy's Gourmet or Healthy Choice are good options.)  Consider looking for a few "cooking for one" cookbooks, which can be found on the shelves of your library or bookstore.  You may even want to check into some local cooking schools, many who now offer classes on Cooking for One.  Who knows, maybe you'll meet a friend and be cooking for two before you know it!

Question:

Ellen, if you had one big tip to give me for overall wellness, what would that tip be?

Answer:

My number one tip for achieving overall wellness is to put self-care at the top priority on your "to-do" list.  Self-care isn't selfish, it's essential.  We all live very busy, full, and often exhausting lives.  If we are not in top shape, how can we possibly expect to give our best to our family, jobs and other responsibilities.  By committing to an exercise regime, fueling yourself nutritionally with healthy meals and snacks, getting sleep, and making time for fun and relaxation, you will keep yourself in the best shape possible to enjoy and thrive through busy days.  When the needs of others seem to be pulling you away from taking care of yourself, remember the safety instructions of the airlines - always put on your own oxygen mask before attempting to assist others!

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