30 Jun

4 Ways to Make Cooking for the Family Easier for New Parents

New Parents 1. Utilize Your Partner and Family as a Resource! 

I read about a mom who was struggling with cooking dinner every night for her family after a long day at work. We as parents each have areas of strength and areas we need support with. It’s our job to ask for help when needed. Especially for moms and/or single parents who manage so much, adding one task to the list can be one too many at the end of a long day. This family’s solution was to put dad in charge of meals one night per week. He’s not a cook, but really wanted to help, so they decided on Thursday nights, when he came home he would fix soup and sandwiches for the family so mom could have a night off from cooking. Be creative and supportive of your spouse. Many times they want to help but just don’t know how to. And be patient. We are all doing our level best.

I recently met a family whose mother (the grandmother) comes out to visit each time after the baby is born and cooks up a storm and freezes everything for the family. Another family I know has a “fend for yourself” night where every member is responsible for getting their own dinner. They also frequently have a “breakfast for dinner night” because breakfasts can be cheap, quick and easy to make, even at 6pm in the evening! It also changes things up a bit, which is fun for the kids. Sometimes I offer my children desert first before dinner, and it gets them fired up about eating dinner together.

When my kids were toddler age, my sister would come up for a visit and take them to McDonalds to get French fries for breakfast. Initially I was horrified but my kids were over the moon with this activity because we never ate there and we sure never had French fries for breakfast. Family members can help and offer support in unusual ways sometimes! Meals with aunties and uncles are still special treats for my kids. They love this ritual.

Try take out:
I know, in this day of eating healthy, it’s not the healthiest, but the priority is ease and effort for you, the person that spends the most time in the kitchen. This might be a temporary solution. This could be for someone is recovering from surgery, or for a family bringing home a baby, for a single parent, or for busy families where both parents are going back to work. This could also apply to a parent who is taking care of their aging parent while also their young children. It’s ok to offer yourself (and your spouse) a night off and a break in the routine. Order take out one night per week. If you’re on a tight budget, try the “take and bake” pizza chain stores or products in the grocery store. Or pick a favorite place and indulge. Take that money out of the grocery shop budget if you need to and eat scrambled eggs one night instead of steak. Be creative.

Gift cards, by the way, can be a great way to give or receive $ for food so you don’t have to cook. I put my gift cards away so when I find them they are a nice surprise. It’s like finding money. I’ve also recently heard about these companies that you can order meals from and they deliver the food to your doorstep. All you do is unpack the ingredients and cook it. There are all sorts of options out there to try.

2. Plan Meals for the Week
Create a list of meals for the week, some to eat earlier in the week and some to freeze for later in the week. Some websites like Good Housekeeping offer examples of meal planning calendars that show how one meal can be utilized for more meals later in the week (i.e. make chicken one night and then use the leftovers to make a chicken casserole or chicken sandwiches later in the week).

I know a mom that does her shopping and cooking all day on Sunday for the upcoming week. She prepares every meal for the week thru Friday, and then puts all items in Tupperware in her fridge so she can grab and go on the days she works. She’ll buy a watermelon, cut it up and put it in 5 small Tupperware for grab and go. She’ll cook a bunch of veggies and portion them out for different types of servings during the week, like carrot salad, steamed veggies etc. She’ll cook a roast and use that for a hot dinner, then sandwiches etc., On the days she works, she grabs her coffee in the am, then gets her lunch bag fills it with breakfast and lunch items from the fridge and she’s out the door. If she is working 2 jobs that day, dinner goes in the lunch box too.

Try different ways out and find what works for you and your family. Be creative and resourceful.

3. Cook and Freeze Meals
If you have the energy, double the portion of a meal you cook and freeze half of it for a second or third meal later. This works great with soups and casseroles. This also works great for spouses that are traveling or working late. My husband was always so impressed that I could “whip up” a meal for him late in the evening. Finally I told him how I was doing it. He was still very appreciative after a long day or long trip. It’s nice to come home to warm meal.

I know families that buy organic veggies and then when those are gone (usually by mid week), move to an assortment of frozen veggies for the rest of the week.

This was written with idea of cooking meals and freezing meals, but buying some frozen food might work too. About buying frozen food: I would say don’t live on frozen food permanently because so many products have extra calories, chemicals and high amounts of salt that are way beyond what required or healthy intake for people. But to use frozen food as a tool to ease the amount of work for you seems very reasonable. I was raised with a hot meal on the table every night, so I tried for a long time to recreate that. Finally when I went back to work, I had to surrender to 5 cooked fresh meals which I make, one night of take out and one night of frozen. It makes meal preparation very reasonable. You can have a night where you can just pop something frozen in the oven and be done with cooking for the night. My children love these chick strips that are in the shape of dinosaurs. I use them as a “back-up” meal and pile a bunch on a plate with carrots and chips for an easy meal night when I am working late. This is your family, talk to other parents, look at magazines or websites, follow a chef on Twitter or a TV show and have fun with it! It can give you an added feeling of success and organization.

Read More of June New Parent Series!

This is Part 4 of a four-part series for new parents.


27 Jun

5 Things That can Change When You Bring a Baby Home


Parenting - labor and delivery1. Change in Structure and Routine

As couples we can get used to things being done a certain way around the house or our partner taking care of certain things. But things can change when baby comes home. It’s easier if, at least, some of these areas are addressed before the new arrival. Who will be getting up for feedings? Running to the grocery store, taking the dog out? Making meals? Dialoguing and seeing what your partner is willing to help out with can be a great way to start this transition.

2. Adjustment Time

We all need time to adjust, even the dog! Everyone knows the baby is coming home with you, but that doesn’t mean knowing it will make things easier while making the transition. Each of us has our own rhythm for adjusting to things. What is yours? Your partner’s? The cat’s? Seriously, pets often need extra TLC during this time.

3. Identity Changes

It’s normal to go through changes in your identity when going from career woman/dad to the stay-at-home figure. What tasks or habits can you recreate at home to give yourself a similar feeling of success and satisfaction like you had at your work outside the home?

4. It’s no Longer About You

Obviously, but I was surprised at how focused other adults became on my baby, family and strangers alike. Babies bring out qualities in others you may never have seen before, like their fantasies, wishes, and aspirations. That is not about you. It’s OK to ask a stranger to not touch your belly when you’re standing pregnant in the grocery store and it’s OK to ask your mother to come over and sit with the baby so you can take a shower or get a decent nap in!

5. Hello to Other’s Parenting Styles

Family and friends often have a different way of parenting. Flexibility can go along way during this time when you and your partner are adjusting to being new parents and someone comes in with their own ideas about what should happen. It’s OK to say “yes, AND, this is a concern for me as a new mother” or “thank you so much for all of your parenting suggestions, we will definitely take them into consideration”. Starting good boundaries and dialogues now could save you time and energy down the road. Just remember, those that are in your life want to support and help, even if they have a funny way of showing it. It often makes others feel better when they express what they feel they are good at. Sometimes giving advice makes others feel more comfortable. Be sure to ask for what you need and communicate clearly and effectively. This is your family.


Read More of June New Parent Series!

This is Part 3 of a four-part series for new parents.

15 Jun

5 Tips for the Right Labor Mindset

Parenting - labor and delivery5 Tips to get the right frame of mind for labor and delivery:


1. Get your support system in place
2. Be prepared
3. Bring items to help relax you
4. Allow the birthing to happen, don’t fight it
5. Visualize a good experience, look forward towards a positive outcome

Some things happen regularly. The sun rises and sets daily, and there’s usually a really good team that wins the Super Bowl. In this digital age where there is so much knowledge out there, I see parents inundated with information, and questioning themselves; so much that they begin to question everything they do in the realm of parenting. Because of this, I’ll name two other givens I know: babies are born every day. AND our bodies already know how to deliver a baby. Sure there are amazing doctors and resources out and lots of classes to take, things to learn, experts to listen to and books to read, but women’s bodies were designed to carry and deliver babies. Babies were delivered at home and out in nature for thousands of years before doctors, technology and hospitals were created. This is what we do. This is our jam!

I can offer tips but what I really want to do is empower you. I want to say: trust your instincts and what you need. Your experience will be different than others because you and your baby are unique. You know your body and your baby better than anyone. There are a few tips listed here, but at the end of the day, you will be the one to decide what works for you and what you and your baby truly need. I’m only really here to support your process.

When looking back on my first pregnancy, I can say that as organized as I was, I didn’t expect to have so many emotions about the labor and delivery. On the day of the delivery of my first born, I was surrounded by people. It was nice, we were all together getting ready. There was a rhythm and smooth flow of events. We had just checked in, things were on track. And then everyone left the room. I had just gotten into my gown, had my first few contractions, my husband ran down to park the car, the nurses went to check on other patients and suddenly I was all alone in a hospital room. Of course, at this moment, from the down the hall this woman started screaming. You could hear her through the entire floor she was so loud. And it was bloody murder screaming. The nurse came into my room, saw the look on my face and immediately said “that woman is fighting her labor and delivery, she doesn’t’ want to be here”.

Too late! As logical as that sounded, her screaming terrified me. Even being “prepared”, I was genuinely scared. I second-guessed myself, perhaps I had no idea what I was really getting myself into. I was afraid of the pain. I was afraid of something unexpected happening. I was afraid of something being wrong with the baby. I was afraid I would end up screaming like her. There seemed to be so many unknowns.

And then something shifted. The contractions started and I went into a totally different mindset. I went into performance mode and started blocking things out, like noise. Looking back, it was because I prepared myself for the actual process I was frightened about. My husband and I had spent time in advance working together to address my fears. We had dialogued about it, I journaled about it, and I discussed it with my doctor, and talked with other expecting moms. Then we took a birthing class and I bought a few books to prepare myself for bringing home a baby. I was prepared as I could be, and it helped a lot when the time came.

We had invited a support system into the room with us, including my mother, which grounded me; things to help, like an overnight bag and a camera. And I brought visualization exercises, which I printed out and used during the delivery. The screaming down the hall eventually subsided, everyone was back in action in the room and suddenly I felt ready to perform. I turned my focus to the delivery and contractions, breathing and visualizing. I kept reminding myself about the beautiful baby waiting to arrive during the long hours of labor. I knew why I was there, I knew there was a baby counting on me, and I knew what I had to do and that became all of my focus. The fear was gone.

Out of all the “things” we brought, the visualization list was the biggest resource for me to get into the right mindset for delivery. It was concrete information I could use in the moment as I was going through the labor pains.

I practiced during the last trimester, finding phrases that applied to that phase of the pregnancy, like “this part of the pregnancy will be smooth and uneventful”. When in the delivery room, I used phrases as mantras and sometimes pictured images with them. Some were simple like: “I can do this” to more specific like: “the labor will be easy and effortless”.

Other examples:

Breath into the contraction and say “I can manage this pain” (you can picture in your mind/imagine a lotus flower gently opening during each contraction)

“I invite this child into the world and embrace my labor and delivery” (I pictured the baby’s head coming down the birth canal)

“I invite you (name of child) to join us and come into the world!” (I imagined my husband and I holding our baby)

Here are three websites that offer visualization tools:

Labor and delivery breathing bxercises & visualization on Beaumont.edu

Visualizing childbirth on NaturalBirthandBabyCare.com

5 Prenatal Meditation Techniques on FitPregnancy.com

I was not the screaming woman you could hear down the hall. Turns out it wasn’t half as traumatic as I thought it would be, nor as painful as I imagined. Even after 17 hours in labor, I delivered a beautiful 10lb, 6oz baby boy and could not have been happier. And I would do it again in a heartbeat.

Women have been doing this for thousands of years. Your body and your baby know what to do. Embrace your body’s wisdom and trust the process. You’ve got this! I can offer all sorts of tips but the real question is: What do you need to get yourself in the right frame of mind for labor and delivery?

Resources for Labor and Delivery

Fav Book and Website
My favorite book and website on pregnancy and labor is What To Expect.

Labor and Delivery Info From the Experts
WhattoExpect.com has a great section of resources specifically about Labor and Delivery.

Reducing Labor Pain
There is a great article from VeryWell.com about how Using Different Positions Helps Labor Pain.

Breathing Exercises
Dr. Weil is well known and has some great thoughts and exercises.

Dr. Weil’s 4-7-8 breath demonstration video.

Creative Visualization
Check out Shakti Gawain for creative visualization exercises and more about her books and cd’s (She has a great meditation cd I use regularly :^)

Affirmation Cards
Louise Hay from Hay House Publishing also has some great affirmation cards.

General Information
Parenting.com is a great resource for general parenting info.

Read More of the June New Parent Series!

This is Part 2 of a four-part series for new parents.

06 Jun

6 Ways To Enjoy Your Pregnancy

New ParentsThere are plenty of ways to nourish your body and your baby during your journey together. Here are a few that might help you along the way.

1. Be Open to Change

Yep, this is about mindset. Today we know from studying the mind that the way a person reacts and adjusts to changes makes all the difference in the world. The task here is to develop a mindset that “things are in a state of change” right now. The fact of the matter is that the learning curve can be steep for new parents, whether it’s fertility issues, carrying to term, leaving a career (and income), family adjustments to the new one arriving, moving houses. Things might not always go the way they were planned and can be an adjustment for a woman, a couple and a family. If you can get used to the fact that things are going to happen, some you plan for and some you don’t see coming, it could make the process much easier. And although it may feel that you need to know what you are doing, you don’t have to have all the answers right now. Many of us learn along the way. Welcome to parenting!

2. Expect the Unexpected

This goes hand-in-hand with being open to change. When I reflect back on where my husband and I were before we had children and where we were shortly after having two children, I think the most amount of changes happened during the pregnancies and the month following. And things happened we didn’t expect. Because other lives are involved besides yours, there are more variables in play, like fertility, the way your body can carry a baby, shifts in the areas of income, shifts in the marriage, changes in the family system, housing and career, changes in identity, role changes, changes in responsibilities. Some things will happen that you plan and some that you won’t expect. What I can say is that this happens to all families. We all go through adjustments and transitions we didn’t plan for. The questions to ask yourself are: how do you respond to surprises? How do you manage your feelings about unexpected changes? And what can you do to make it easier on yourself so you feel supported and able to maneuver through these unexpected things that come up? This is a great exercise for parents because the changes will continue as you move down the parenting path. Kids are full of surprises, sometimes good, and sometimes not so good. Getting to know yourself in this area could be a survival skill you need!

3. Celebrate your body!

I know, it sounds like an oxymoron during a pregnancy because our bodies go through so many changes. (Oh yes, I remember clearly identifying with the beached whale metaphor before the deliveries). And I can also say, I loved being pregnant and enjoyed my pregnancies, every minute. So I do know from personal experience that it’s possible to actually enjoy it. Part of it was mindset. It took us years to conceive so both my husband and I were grateful for the opportunity to parent. I still am. We get to bring little human beings into this life and have them as our charges. That’s amazing. American culture puts so much pressure on women to look a certain way or adhere to certain lifestyle, or even for children to perform certain ways, it’s easy to beat ourselves up or feel like we are not doing it correctly. Even while pregnant, it’s easy to feel like you’re not doing it “the right way”. So I’m here to tell you are. Your way is the “right way”. Human beings have been bearing and raising children for thousands of years. When you start to feel that anxiety, just remember that you know your body, your child and your family better than anyone. My question is: how can you add to the feeling of success and positivity during this time? There are lots of ways to eat healthy, exercise, and incorporate healthy life style changes. And there are lots of people you can get support from. For right now, how can you make a small change in your routine or lifestyle to increase your feeling of success as a new mother?

Suggestion: Get to know your body: try some meditation and breathing exercises. Try a prenatal yoga class or DVD. With doctor’s recommendation and support of course. YouTube has a ton of videos out there also for free. These kind of things can be become a habit and immensely helpful with mild contractions, pain management and general stress.

4. Find a few of your favorite things

We all need nourishment. Caring for our selves is the best way to actually care for others. What ever your instincts are during this time, it’s ok to indulge them and you. These 9 months are critical time that you won’t get back, so it’s ok to pay a little extra attention to you and your baby. Have a craving? Need to get the baby’s room ready? Naps are now a necessity? You’re a mom now, jump in and enjoy the ride! Many moms enjoy prenatal massages, taking walks, keeping up with a moderated exercise plan, eating healthy, joining online forums, spending more time with family, nesting, decorating, shopping, falling in love with their spouse again! It’s all a natural part of pregnancy. Make things as comfortable for yourself as you can!

5. Manage things like the pro you are!

As mothers and wives, we are (traditionally speaking) often cast into the role of manager. We end up taking care of a lot. Believe me, I get it. So we naturally and easily can take on a lot of things while pregnant also. I can’t explain how a mother’s mind set is during a pregnancy (and it isn’t true for everyone) but I can say that I went through it and so did many mothers I know. Certain things just have to happen before the baby arrives. Especially during the 3rd trimester, the nesting instinct can become intense! And combine that with hormones, it can be fierce. So I’m just going to say this, as wrong as it sounds: it’s ok if things don’t go the way you are expecting! You’ve got this; you can adjust and realign to address this as things that come up. Are you delegating? Does it really all have to get done right now?

6. Think positive thoughts about your baby and yourself!

Sometimes we get going with our lists and tasks and we forget how we are getting there. How are you feeling about having a baby? Are your thoughts about your pregnancy and baby negative or positive? Does it feel like you’re in a cycle of constant complaining or is it fairly easy for you? Are you overwhelmed or feeling pretty good about everything? Do you nourish your body to take care of both of you or do you take it for granted? Or are you counting the days until delivery and can’t wait for it to be over? Everyone has his or her own experiences and history that has led them to their pregnancy, to this moment. Your experience is just as valid and real as the next person’s. Is there a way you can think about things that might make it easier for yourself and your child? What can you celebrate? Who can you celebrate?



Breathing exercises

Dr. Weil is well known and has some great thoughts and exercises. And he has a  demonstration video of breathing exercises.

Creative visualization

A good basic article and example of visualizing from Real Simple.

Also, you can check out ShaktiGawain.com for creative visualization exercises and more about her books and cd’s (She has a great meditation cd I use regularly :^)

Affirmation cards

Louise Hays from Hay House Publishing also has some great affirmation cards.

Relaxation tips

See my blog for ideas and resources on relaxation tips.


Two of my favorite authors are listed below:

William and Martha Sears: The Baby Book

T Berry Brazelton: Touchpoints: Birth to Three


Seems like there is an app for everything nowadays! Here’s one I like called My Pregnancy & Baby Today by BabyCenter .


Read More of June New Parent Series!

This is Part 1 of a four-part series for new parents.

06 Jun

A Quote for June

The only rock I know that stays steady, the only institution I know that works, is the family.
-Lee Iacocca

Copyright 2019 Etain Services.