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July 24, 2008
If you’re like most busy moms you haven’t slept through the night since you found out you were pregnant. And as your kids get older and life gets busier, the idea of more sleep seems like only a daydream. Before you lose any more sleep, GeoParent explains why you are missing out on needed sleep and how to go about getting it.
By Tracy B. McGinnis
A new book out by Julie Bain and Ellen Michaud titled, Sleep to be Sexy, Smart and Slim, suggests women have a lot to lose and gain when it comes to getting enough uninterrupted shut-eye.
The authors site hormonal fluctuations and the demanding role women face at home and at work as culprits to not getting enough sleep. Surveys like that of the National Sleep Foundation confirm we are not getting enough sleep with results showing that more than 60 percent of the women polled experience a sleep problem three or more nights a week, while 33 percent report a sleep problem every single night.
Women have a lot to lose both physically and mentally when it comes to not getting enough Z’s. A lack of sleep has been associated with medical problems including: high blood pressure, diabetes, obesity, and depression, to name a few, and as Bain and Michaud point out, a decreased sex drive.
The book offers these sleep suggestions:
- Lower your expectations - in other words, everything doesn’t need to be perfect.
- Have younger children sleep independently - teach your kids how to get to sleep on their own so you can get a good nights rest.
- Get toddlers and preschoolers to bed by 7:30, preteens to bed by 8:30, teens to bed by 9PM.
- Establish bedtime routines
- Get yourself to bed by 11PM - leave what’s not done until the next day.
Get Sleep. Get Physical.
According to the 2008 Better Sleep Month (BSM) national survey, sponsored by the Better Sleep Council, “those respondents getting nine hours of sleep or more are more likely to engage in higher-intensity workouts, including biking, running and/or weight lifting.”
The BSC offers these 8 tips to get a better night’s sleep:
1. Maintain a regular bed and wake time schedule, including weekends.
2. Establish a relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillow.
5. Use your bedroom only for sleep and sex. It is best to take work
materials, computers and televisions out of the sleeping environment.
6. Finish eating at least two to three hours before your regular bedtime.
7. Exercise regularly. It is ideal to complete your workout at least a few hours before bedtime.
8. Avoid alcohol, nicotine (e.g., cigarettes, tobacco products), and caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.
A Bed Routine Is Not Just For Kids
Dr. Susan Grober of the Pritikin Longevity Center and Spa agrees that establishing a bed time routine is key to getting a good night’s sleep. “At least an hour before you want to sleep, make a list of everything you have to do and everything on your mind. To be most effective, it should include mundane tasks like picking up the cleaning and any projects/activities you’ve been thinking of such as sorting your photos online or in albums,” suggests Grober.
“This clears your mind of all the mental clutter and makes room, instead, for peaceful relaxing thoughts.” Grober says to pick a relaxation technique that works for you and spend time before bed doing something that’s relaxing and not over stimulating or upsetting.
“If you read, pick a novel that you’re enjoying, or a magazine, rather than a self-improvement book. Or if you choose to watch TV, don’t watch the news!”
Dr. Aparajitha Verma is medical director of the Sleep Disorders Center at The Methodist Hospital in Houston, Texas suggests avoiding T.V., reading or eating in bed. “Limit time in bed to sleeping,” says Verma. Among Verma’s other tips, “Follow a regular bed and wake time and reduce or try to avoid caffeine, alcohol and nicotine ideally at least 6 hours before bed time.” Verma says it’s a good idea to wind-down about half-hour before going to bed and to avoid any stressful activities before sleep.
Sheila Cluff, “Grandmother of Aerobics”, and founder of the Oaks at Ojai, is a grandmother and mother and has first-hand experience when it comes to not getting enough sleep. Cluff recognizes that moms taking care of their kids forget about taking care of themselves in the process.
Cluff says creating a sleep routine is key. “Every night before bed, go through the same steps, even a few hours before you climb between the covers. After a few weeks of whatever ritual you choose, your body will understand the signal for sleep. Consider a soothing book, calming music, herbal sleep pillows, cooling sleep eye masks or herbal tea to get started.”
Stop The Clock
Grober also suggests not being a clock watcher. “Women today are so busy with careers, relationships, and family, that they keep one eye on our watch no matter what they’re doing.”
Grober says this habit doesn’t stop when women get to bed and will sabotage your sleep, but she adds the solution is simple. “Take off your watch and turn the clock next to your bed away from you so that you can’t see the time. If you’re checking the time every minute, you’re creating stress for yourself. Every time you open your eyes and see you’ve spent another ½ hour tossing and turning, you start thinking anxious thoughts which keep you up even longer.”
Get Up and Get To Sleep
Grober also likes the fifteen minute rule. “If you’re in bed and you haven’t fallen asleep in fifteen minutes, get up and go into another room,” she says. “Read, watch TV, even clean out a drawer or your closet and when you start feeling sleepy, get back into bed.” Grober says to repeat this until you’re asleep. “You will learn to associate bed with rest and sleep, not with sleepless nights and the worries that come with them. This strategy distracts you from the negative, irrational thoughts that accompany sleep difficulties.”
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July 23, 2008
 The global community has become increasingly more accessible to our children. They encounter other cultures and groups different from their own in the news, the internet and from inside their own neighborhoods. Find out how you can expose your children to the diverse global community and why doing this can increase their knowledge base and foster an accepting attitude.
By Elisheba Haqq-Stevens
HELPING CHILDREN TO EXPLORE NEW FOODS
One of the best ways to allow children to experience another culture is to encourage them to eat and enjoy different foods. Many families have access to restaurants which specialize in ethnic foods. Try a few new foods one at a time and avoid the restaurants which are too westernized. For example, if you go to an Indian restaurant and there are no South Asian-Americans dining there, chances are the food is less then authentic.
A meal is a reflection of the culture from which it is derived and each country has its regional favorites. For instance, before arriving at an Indian restaurant, find out why North Indians favor naan and South Indians prefer rice. Ask the proprietor to explain how the food is prepared and about the spices or flavorings used. While inside the restaurant, note the décor and point out objects that reflect the culture. Often the colors and patterns used are very different. In India, the mango or paisley pattern is very popular as are the bright, vivid colors. Many times the host or hostess might be attired in traditional clothing.
Even though the food may be unfamiliar, children are often much more open to new experiences, especially when they see their parents enjoying them. By tasting food that is from another country, children can get some exposure to the traditions and cultures of that region.
TRAVEL OUTSIDE OF YOUR COMFORT ZONE
While family vacations to Disney World or the beach can be fun and relaxing, why not take a trip to Italy, Peru or even Tanzania? Many counties have become much more kid- friendly in recent years. For instance, going on a safari to visit the Ngorogoro crater in Tanzania is a wonderful opportunity to relax while learning about wild animals, their habitats, the Tanzanian people and their culture, in a country that is well accustomed to hosting tourists of all ages. The safaris, guides and lodges are familiar with the particular needs of western travelers. Like many countries in the African and Asian continent, most people speak and understand English.
Before parents take their children to visit an exotic locale like Tanzania, they should spend some time studying about the historical past of the country. This way when visiting a monument or locale, the whole family can learn not only verbally but also visually. With supervision, parents can encourage children to interact with the locals by asking about their home life, their work, their faith and their hobbies. Enjoying the local diet should also be encouraged. While eating street food may not be wise, ordering authentic dishes while dining in restaurants will add another layer of experience.
Children will learn more by keeping travel journals, gathering organic souvenirs instead of just buying trinkets and snapping their own photos. No history book can ever replace a real life experience. Children can also be encouraged to share their observations in the classroom.
RECOGNIZE CULTURES WITHIN OUR OWN COUNTRY
The USA is one of the most diverse in the world. People from every background and culture call America their home. Children should be taught how to politely and respectfully ask questions when they meet someone who has a background different from their own. Instead of asking “Where are you from?” A better question might be, “Could you please tell me more about your ethnic background?” Children should express their desire to learn and usually this will begin an interesting dialogue.
Parents should not forget about the diverse cultural background that is uniquely American. A trip to the Southern part of the United States can be a valuable lesson not only about the Civil War, but also about the rich and unique characteristics which make up the southern culture.
By exposing children to diverse backgrounds, parents will help children to understand and respect cultures other than their own. Children will become well rounded, aware, knowledgeable and accepting about the ever changing world around them.
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July 14, 2008
Whether an elementary school student or a high school senior, kids who move to a new school from another town face their own unique challenges, from making friends and figuring out the popular hangouts to missing their old neighborhood, school, and acquaintances. Read on to find out some tips on how to make the transition to a new school a smooth one.
By Mary Fetzer
How can you ease the anxiety your child may feel about starting a new school? One thing to consider is the time of year you move. Some experts say that summer is the best time to move school-age children because it avoids disrupting the school year. Others suggest that mid-year is better because a child can meet other kids right away. Here are more tips to prepare your child for making the move to a new school.
Visit The New School
Many schools offer orientation for new students who will begin in the fall. Children and their parents can take a look at the preschool, new sixth graders can visit the middle school, freshmen can tour the high school, and so on. Orientation helps new students find their way around the building, meet some teachers, and maybe even get to know some fellow students, making it nice to recognize familiar faces and places on that first day at the new school.
If the school doesn’t have a formal orientation, students and their parents should plan a visit over the summer. It can be as simple as driving by and taking a look, or scheduling a tour with the building principal or a teacher.
Prepare For The First Day
Prior to the first day of school, students and parents should do their homework, so to speak, and touch upon all of the bases that can be covered in advance. Being informed about the following can lessen uneasiness:
• What books or supplies are students required to bring? Some schools distribute supply lists before the year begins.
• What time does school start and finish? This information may be mailed during the summer or published in a local newspaper.
• If the student is taking a bus to school, what are the pick-up and drop-off times and locations?
• Will the child pack a lunch or purchase one at school? Does he/she need money for lunch?
• Does the school have a dress code or require a uniform?
• If the student has an advance schedule of class times and locations, he or she should review it the night before the first day and remember to bring a copy to school with them.
Offer Support
Parents can help just by being there and talking them through their anxieties.
Here are other ways to show your support:
• Reassure their child that it’s normal to feel nervous or frightened at first and that most other kids feel the same way.
• Help them make good decisions, even when it’s as simple as, “What should I wear to school today?” Parents can use their children’s age and maturity levels to determine how much input they should offer: preschoolers may have a choice of two outfits, while high school teens can select their own wardrobe.
• Remind their children they will make new friends. Just as they were able to establish friendships in the past, they will do so again. Encouraging involvement in school activities and clubs will offer more opportunities to meet other kids.
• Develop routines. Whether a child is in preschool or high school, morning and bedtime rituals provide numerous benefits. Any time a child knows what to expect, he or she feels more secure and less anxious.
• Be attentive and really listen. Recalling their own difficulties at various times in their school career, parents can offer a truly sympathetic ear. Not all listening sessions have to end with “advice.” Sometimes, kids just need a sounding board.
Most importantly, parents must continue to show unconditional love and support, no matter how young or old the child.
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Hard economic times call for tough measures. You are pinching and saving on groceries, including staples like milk and eggs, to offset the rising prices of gas. Despite this, you still want to give your kid really cool (not to mention necessary) school supplies. Sometimes desk materials and learning tools are worth the big bucks, but if you can get it for less, even better. We have rounded up some classroom  essentials that won’t break the bank.
By Brie Gatchalian
Binders On Sale
If your little one will need to trap all their handouts and loose leaf notes, head to Staples stores or www.staples.com for an Avery Binder. From ½” to 1 ½” , the durable Avery binders with EZ-Turn rings, gap-free ring designs, and easy-turn locking rings are all on sale at Staples. Pick from the various colors available for $3.99-$5.99.
Dollar Store Notebooks
We’d advise against buying perishable items like highlighters and glue at dollar stores, but when it comes to paper, you can’t go wrong. Dollar zones like Dollar Tree sell one-subject notebooks for only $1. One-subject notebooks at other  retailers are typically over $2.50, so you’re paying even better than half price.
Stay Organized for Cheap
Your kids will no longer need a professional coach to stay organized. The “Where’s My Stuff: The Ultimate Teen Organizing Guide” (on sale for $11.53 at www.amazon.com, down from $16.95) can help them every step of the way. The spiral-bound tool will teach your kids how to stay on track of their school work, as well as keep their study space neat and tidy.
Computers For Coeds
Your teen is on his way to college. Save him countless hours at the computer lab by giving him the Toshiba Satellite 17” Notebook PC (P205D-S7454). The laptop comes with 2048 MB of memory, 160 GB of hard drive space and a DVD burner. This portable computer works on a Windows Vista Home Premium operation system, and  the best part is it’s $200 off. Buy it now for $599 at www.officemax.com while the offer lasts.
Budget Daily Planning
Your teen will need an agenda to record all of his or her assignments. After he or she learns the tricks to staying organized and on top of things from the “Where’s My Stuff: The Ultimate Teen Organizing Guide” mentioned above, this Scholastic Daily Planner, which is only $4.95 at Barnes and Noble stores nationwide will complement the guide.
Shower Safe
In case your new undergrad doesn’t know, he or she will need a shower caddy (not to mention shower flip-flops) when showering in the communal bathrooms at the dorm. Unlike Mom and Dad’s house, they can’t leave their toiletries behind. Luckily, this Carry All Caddy with Metal Handle, which is only $7.84 at www.walmart.com, will help him or her out a great deal during the first year.
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July 10, 2008
 Are you looking for the perfect place to throw your child a birthday party that is fun, stress-free and budget-friendly? Forget about driving across town to the nearest skating rink because we show you how you can throw the perfect birthday bash at home!
By Mary Fetzer
Our preschooler, Isabelle, seems to be invited to a birthday party every other week. Her friends throw birthday celebrations at the movie theater, skating rink, bowling alley, amusement park, indoor playground, Pizza Hut, McDonald’s…
So when it came time to plan Isabelle’s own fifth birthday party, I panicked. How could I compete with those other bashes?
It’s been said that you know what you know. What I knew was how we celebrated birthdays when we were kids. It was all pretty routine – everyone gathered at the birthday kid’s house where we feasted on cake and ice cream, played games, opened presents and went home.
Drawing on my own experience, I decided to host an old-fashioned birthday party at our home. Amazingly – and perhaps due to the novelty of it all – the party was a huge success! The celebration ended with happy, satisfied children, relaxed grown-ups, and no gaping hole in our pocketbook.
Here is how to get started planning a fun birthday bash at home:
DECORATIONS
Keep it simple. Use colorful plastic tablecloths to protect serving and eating areas. Hang a few balloons and streamers and perhaps a personalized banner from your computer. That, along with food, cake, and incoming gifts, is decoration enough.
TIMING
Keep the party limited to two hours, and hold it mid-afternoon – after lunch and before dinner. The guests will arrive fed and in a pleasant mood, and you won’t be stuck preparing a meal that they will barely eat. Kids don’t attend parties for the food – they’re there for the fun.
FOOD
So while there’s no need for a feast, it is important to keep a steady flow of snacks available – if not for the kids, then for the adults that may decide to stick around. Keep it simple – a fruit and veggie tray, some cheese and crackers, chips, pretzels, Jell-O Jigglers and some cold drinks. Set everything out on a table where guests can help themselves throughout the party.
PLAYTIME PART I
Get it started. Oftentimes, kids stand around awkwardly wondering what it is they’re supposed to do at a party. Not sure how to begin? Think recess, where there was never a problem coming up with unstructured fun. Throw out a couple of soccer balls. Fill up some balloons that the children can twist into shapes. Give each kid a can of bubbles and just let them run around and enjoy themselves.
THE CAKE
After a half-hour or so of playing, bring out the cake. Gather up the kids and sing “Happy Birthday” to the guest of honor. (Tip: Don’t let any of the young guests get so close that they’re able to blow out the candles before the birthday kid does – it will result in a meltdown, no pun intended.) Since many kids just eat the frosting, cut small servings. Put the children on a blanket or under a tent in the yard where they can freely enjoy without worrying about the mess.
TRADITIONS
You’re halfway through the party! This is a good time for planned activities, the kids played and ate, and the sugar hasn’t kicked in yet. Even today’s kids love traditional fun like pin the tail on the donkey, musical chairs, and piñatas. Let their interest level guide you; if they get fidgety, move on to the next activity. And keep it simple - no complicated crafts.
ICE CREAM
Since the kids probably didn’t finish their cake, and it’s now approaching suppertime, you may want to offer more food. Instead of serving the ice cream with the cake, make it a special treat of its own. Place a variety of different sprinkles and toppings in separate bowls on a table. Offer each child an ice cream cone that they decorate themselves. They love eating their own creations.
PRESENTS
While the guests enjoy their cones, they can watch the birthday child open presents. Let each child present the gift that he or she brought. Bring out the digital camera and get a shot of your child with each guest and the gift he or she brought. After the party, print the photos and convert them into thank-you cards.
PLAYTIME II
Send the kids into the yard for some more “free time.” They can swing, play hide-and-seek, and just enjoy being with one another – like a group play date!
PARTY’S OVER
As parents arrive to claim their children, encourage your child to offer thanks and good-bye to each guest. Give each child a small takeaway – a balloon, a little bag of goodies, or an inexpensive trinket from the dollar store.
Bottom line: It’s not the venue or the expense of the party that makes it special. Taking the old-fashioned route keeps costs and stress levels down, and puts a smile on everyone’s face.
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