Bad Mom. Nope, I am not reviewing the movie, Bad Moms starring Mila Kunis and Kristen Bell. I am talking about me. Yup, I said it, I am a bad mom.
I have always said that motherhood scares me even when I was still a young girl and boyfriendless. I have always been excited to eventually marry and have a man who I love to share my life with but the prospect of being a mother, to raise human beings, terrifies the hell out of me. I mean can you imagine being responsible to how your kids will turn out in the end? And if anything goes wrong, from pregnancy, up to all the milestones in their life- schooling, career choices, marriage, etc, you are the one to blame! People will dissect and conclude that it is because of your poor mothering skills, your children became like that.
And now, with the intrusive role of social media, the age of Pinterest and the enormous load of ready information everywhere, being a mother doesn’t get any easier. In fact, the expectation of being the good mom or better yet, the perfect mom is overwhelming. Now, they set very high standards to motherhood and there are a lot of the ‘shoulds’ in modern-day parenting. We should fully breastfeed our baby. (We should lose the baby weight in a month! – that is not parenting but I couldn’t help but include that.) We should give only organic foods for our baby. We should know how to discipline our toddler. We should send our kid to music appreciation classes. We should never spank our kids. The lists go on…..
It is exhausting to try to be a perfect mom when simply being a mom is exhausting enough. We feel embarrassed if you see how well some moms takes on the role of motherhood compared to you. They have perfect babies and have Pinterest-like baby room in their homes. They have disciplined polite toddlers who would serve you lemonade with a smile when you come to visit. They can create bento meals that looks like Pikachu or Olaf from Frozen for their kids’ lunch meals. On top of it, they can have a tidy home while doing arts & craft together with their kids.
It reminds me of a time when I only had Naj and not yet pregnant with Fynn. Naj was 8 months old at that time. I don’t have a nanny yet but I have a babysitter whom I will drop Naj in her home before work and fetch him after work. It was on my Saturday half-day work-day. I fetched him in his babysitter’s unit after my work was done. I put him in the Baby Bjorn baby carrier facing outwards. I have to do groceries because our stocks are running low so we headed to the nearby mall. It was 2 PM and I was so hungry! I have to buy some cookies from Subway so I wouldn’t faint from hunger. There I was in the check-out queue in the grocery shop, munching my chocolate chip cookies, dancing with my entire trunk moving up & down to soothe 8-months-old Naj while feeding him bits of cookies. An elderly lady in front of me looked at Naj then to me then back at Naj and said, “You need to give him water. And his face has a lot of chocolate.” I looked like a hot mess, my hair disheveled, my face with faded traces of make-up, my tote bag heavy with stuff while my other shoulder carries Naj’s huge baby bag. My son looks so dirty with his face and hands with crumbles of cookies and smeared with chocolate. He was smiling happily at the old lady probably with of all the sugar he has ingested. The old lady looked back at me again and said, “You’re not with anyone today? You should bring a stroller. That carrier is bad for his hip.” For a moment there, I felt ashamed of myself. I am a bad mom. I understood that the intention of the elderly lady was good and not malicious. I don’t think she wanted me to feel bad. She just couldn’t help give some suggestions (and involuntary judgment) like most people do.
Being in this mothering gig for 2 years & a few months now and with 2 recipients to my mothering skills, I had several occasions that I became a bad mom. I couldn’t give adequate and equal attention for both my kids. If I indulge my toddler in a long cuddletime, I would ignore my baby’s crying for attention. If I have my quiet breastfeeding time with Fynn, I will have to decline Naj for his request for piggyback rides. I don’t breastfeed exclusively and I would feed my baby non-organic biscuits. I am not good in forcing my toddler to brush his teeth so there are nights where he go to bed without brushing his candy-stained teeth. I can’t entice my toddler with my cooking so I gave his chocolate donuts with sugar sprinkles instead. Sometimes, I know my baby has soiled his diaper but I wait half an hour before changing it. I would lose my temper or get upset or I would cry for being helpless. I would snap at Naj and turn into scary mom. I would shout at him not because I want to correct him for his behavior but because I am pissed off. I didn’t mind seeing Fynn munch on a toy with a sticker paper slightly detached until I stopped him before he swallows the wet pieces of paper that came off.
Ohh, I pray that my kids would turn out well inspite of my imperfections, inspite being the modern-day definition of a bad mom. I listened to my heart and God would whisper, “Just love them and I will be there to guide you.” That comforted me. I love my kids so much that I think my heart is going to burst. I want the best for them. I want to do everything in my capacity for them. It scares me that maybe due to a wrong decision or a wrong way of parenting, I would scar them for life. Am I making them too attached to me that they will not learn to be independent? Am I being to indulgent that they will turn out as brats? Constantly these worries and many more would pop into my head. But I would always go back to God’s gentle advice, “Just love them.” I maybe a bad mom but my love for them is unconditional and true. My compass for raising them is love- that will guide me and my husband to the 1001 & more decisions we will be facing in raising kids. We know we might make mistakes along the way. We realized that parenting doesn’t come with a proper instructional manual even if there are thousand of parenting books in the library. They don’t answer all the questions and they are also often conflicting. We have to resort to trial & error and hope for the best. The illusion of the perfect parent or the perfect mom is daunting and unrealistic. I decided I should not set my standards on something that is heavily filtered and anchors on public approval. We know our kids better than anyone. What work for them may not work for us. We all have same goals: to raise them well and make them feel loved. Our approach to how we reach our goals may differ but we are all the same in a way. Bad moms, good moms, scared moms, perfect moms, angry mom, helpless mom, scary moms, sweet moms… Maybe it’s time to remove the adjective and just call us moms.
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“Една от основните причини за неуспеха на толкова много хора в техните усилия за спазване на диети е, че те не успяват да структурират ежедневието си по начин, който да им помогне да поддържат здравословен хранителен режим през целия ден”, казва водещият автор на
изследването Джилиан С. Стийл, д-р.
Тя е съавтор на изследването заедно с Мередит Л.
Дилейни, д-р., невролог в Университета
на Кентъки, Лексингтън.
“Когато закусвате и обядвате по редовен график, е по-вероятно да направите по-здравословен избор на храна по време на тези хранения”,
казва д-р Дилейни в телефонно интервю за Health.
Тя добави, че е важно също така да започнете да правите физически упражнения по това време
и да се придържате към тях.
Когато избирате време за упражнения, избирате
и времето за постоянни упражнения.
Това означава да не планирате седмична тренировка по едно
и също време всяка седмица, а
вместо това да изградите гъвкавост.
За тази цел изследователите
установяват, че тренировките сутрин
или късно вечер, но не и в 7 часа сутринта, са
свързани с по-добри резултати при хора, които са отслабнали в предишно проучване.
(Прочетете повече за това къде да тренирате и
кога да тренирате.)
За да научите повече за проучването,
посетете Обществото по проблемите на затлъстяването.
Тренировката в 7 часа сутринта е доста добро време за тренировка.
Както и по обяд. Но тренировките вечер са проблематични,
защото това е времето, когато повечето
хора са уморени и не им се
тренира.
Някои други съвети: Спете повече, качеството на съня също е от значение
Друг начин да постигнете успех?
Изберете време за упражнения, което е подходящо за вашето
тяло. Работите ли по-добре
рано сутрин или по-късно вечер?
Например, ако сте от хората, които тренират
най-добре в 10 часа сутринта, трябва да правите това.
Или ако работите най-добре в 16:00 ч., тогава трябва да правите упражнения.
“Важно е да намерите времето, което работи reduslim хапчета за отслабване
вас и което отговаря на начина ви на живот”, казва д-р Дилейни.
В допълнение към упражненията най-важно е качеството на съня, допълва тя. “Качеството на съня е един от основните фактори,
които допринасят за успешното намаляване на теглото и за поддържането му”, каза тя.
Как да определите идеалното време за сън
Първо, вашето идеално време за сън ще бъде различно от това на някой друг
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Cvičíte pravidelně, ale nedaří se vám udržet si motivaci?
Studie Illinoiské univerzity publikovaná v prosinci 2018 zjistila, že vaše tělesné
hodiny, které ovlivňují celkový cyklus spánku a
bdění, vám mohou ztěžovat udržení konzistentního tréninkového
režimu. Takže zatímco dřívější vstávání
je jediným způsobem, jak si zajistit celodenní cvičení, dřívější uléhání do postele může usnadnit přečkání noci bez přílišného hladu.
A možná existuje způsob, jak obelstít své tělesné
hodiny, aby chtěly zhubnout.
Možná se vám nechce spěchat se shazováním přebytečných kil.
Klinika Mayo doporučuje, že pokud máte nadváhu, měli byste se snažit hubnout postupně.
Zdůvodňuje to tím, že pro vaše srdce a kosti je zdravější hubnout postupně než rychle.
Nechcete také příliš zatěžovat své klouby a kosti, a proto
je nejlepší začít dlouhými procházkami třikrát týdně na vzdálenost přibližně
půl kilometru. Pak můžete postupně zvyšovat počet kilometrů.
Důležité je také provádění silového tréninku.
Silový trénink může posílit vaše kosti a svaly a vybudovat silné šlachy a
vazy. Součástí vašeho pravidelného silového tréninku by měly
být jednoduché posilovací cviky, například bicepsové zkroucení.
A konečně, podle Mayo Clinic vám při hubnutí
může pomoci menší množství jídla a vyvážená
strava vám pomůže získat výživu, kterou potřebujete k udržení zdraví.
SOUVISEJÍCÍ: Je to “jiskřivý hrozen”, který se skrývá pod vaším nápojem nebo limonádou?
Zde je návod, jak to poznat.
Zde je návod, jak zhubnout: Jde o to, abyste si hlídali, co jíte, a ujistili se, že přijímáte dostatek kalorií, abyste uspokojili své denní potřeby.
Nevracejte se ke starému jednoduchému počítání kalorií při hubnutí, které může být zavádějící a často vede k překročení vašeho cíle.
Přemýšlení nad nejzdravějšími způsoby, jak se zbavit tuku
Místo toho se řiďte následujícími doporučeními: Metodu kalorického výdeje, Čtyřtýdenní dietu, Sedm dní ke štíhlejší postavě,
Dietu 5:2 nebo Průvodce hubnutím na webových stránkách FatSecret.
Všechny tyto přístupy nabízejí lepší způsob, jak vypočítat, kolik kalorií potřebujete, abyste uspokojili své denní potřeby, aniž byste museli
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Υπάρχουν πολλοί τύποι διαλειμματικής προπόνησης
υψηλής έντασης (HIIT), συμπεριλαμβανομένων των σπριντ “σε όλη τη διαδρομή” σε κωπηλατικό
μηχάνημα ή διάδρομο (10 δευτερόλεπτα
πλήρους εργασίας και 1 λεπτό ξεκούρασης),
της ποδηλασίας (τρία σπριντ των 10 δευτερολέπτων και 30 δευτερόλεπτα ξεκούρασης) και του στατικού ποδηλάτου.
Για να μεγιστοποιήσετε την καύση λίπους, κάντε πέντε έως 10 επαναλήψεις από
κάθε άσκηση για 20 έως 30 δευτερόλεπτα,
στη συνέχεια ξεκουραστείτε
για 10 έως 30 δευτερόλεπτα και επαναλάβετε άλλη μια φορά για δύο
έως πέντε λεπτά.
Οι ερευνητές διαπίστωσαν ότι οι ομάδες που έκαναν την προπόνηση σε συγκεκριμένες ώρες
κάθε μέρα και είχαν λιγότερα γεύματα
κατά τη διάρκεια της ημέρας μείωσαν τη συνολική ημερήσια πρόσληψη ενέργειας και αύξησαν το
αίσθημα κορεσμού – την ευχαρίστηση ή την ικανοποίηση που
αντλεί ένα άτομο από την κατανάλωση
ενός γεύματος – σε σύγκριση με μια ομάδα ελέγχου
που δεν έκανε την προπόνηση. Δεν είναι σαφές, ωστόσο, αν αυτό είχε αντίκτυπο στην απώλεια βάρους στην ομάδα μελέτης σε σύγκριση με την ομάδα ελέγχου.
Τουλάχιστον 20 φορές την εβδομάδα, πραγματοποιήστε σύντομες εκρήξεις άσκησης υψηλής έντασης που διαχωρίζονται από
περιόδους ανάπαυσης. Δεν χρειάζεται να αφιερώσετε πολύ χρόνο.
30 λεπτά άσκησης υψηλής έντασης,
όπως γρήγορο περπάτημα ή σπριντ 20 μέτρων, μπορεί να είναι αρκετά για να εκκινήσουν το μεταβολισμό σας.
Και ακόμη και 10 λεπτά HIIT μπορούν να ενισχύσουν την καύση θερμίδων.
Αν θέλετε να ισιώσετε την κοιλιά σας σε χρόνο ρεκόρ, μιλήσαμε με τον Dr.
Ashish Shah, ιατρικό διευθυντή στο
Mount Sinai Holistic Wellness Center στη Νέα Υόρκη και πιστοποιημένο
γυναικολόγο, για το πώς να χάσετε βάρος εύκολα και φυσικά.
Πρόσφερε αυτές τις συμβουλές των ειδικών για να σας βοηθήσει να
σμιλέψετε τους κοιλιακούς των ονείρων σας.
1. Ξεκινήστε με το φαγητό σας
Τρώτε τροφές με υψηλή περιεκτικότητα σε
φυτικές ίνες, όπως δημητριακά
ολικής αλέσεως, λαχανικά, φρούτα,
ξηρούς καρπούς και όσπρια, που όχι μόνο σας βοηθούν να χορτάσετε, αλλά και να
ελέγξετε την όρεξή σας, λέει ο Shah.
“Τρώτε τροφές πλούσιες σε φυτικές ίνες πρώτα το πρωί και όποτε πεινάτε”, προσθέτει.
“Αυτό βοηθάει στα επίπεδα σακχάρου στο αίμα και στην πείνα”.
Διαβάστε περισσότεραΜύθοι για την προπόνηση: Η αλήθεια για τους κοιλιακούς
2. Περπατήστε
Ο Shah λέει ότι το περπάτημα είναι μια από τις καλύτερες ασκήσεις για ολόκληρο το
σώμα σας και είναι ένας πολύ
καλός τρόπος για να βάλετε στο πρόγραμμά σας την απαραίτητη καρδιολογία.
“Το περπάτημα μπορεί να γίνει κάθε μέρα με πολλαπλούς τρόπους”, λέει
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Non per esagerare, ma per il vostro prossimo allenamento potrebbe valere la pena di provare questo consiglio.
Allenamento a intervalli ad alta intensità. Secondo il Centers for
Disease Control and Prevention, è possibile bruciare 750 calorie in soli 20 minuti di questo tipo di allenamento.
Per ottenere il massimo, cercate di sollevare pesi pesanti durante questi intervalli.
Allenamento a intervalli. Secondo il Centers for Disease
Control and Prevention, è possibile bruciare 750 calorie in soli 20 minuti
di questo tipo di allenamento. Per ottenere il massimo, cercate di sollevare pesi pesanti durante questi intervalli.
Allenamento con i pesi. In generale, è l’esercizio migliore per costruire i muscoli e aumentare la forza.
È anche un modo comprovato per bruciare calorie.
Allenamento di resistenza. Muscoli più forti possono aiutare a bruciare
i grassi in modo più efficiente, ma per facilitare il movimento del peso corporeo,
provate a sollevare pesi leggeri. Potete anche sollevare più
pesi piccoli per aiutarvi negli allenamenti
più intensi.
Fare colazione. È vero che saltare la colazione può contribuire all’aumento di peso,
ma non è necessariamente vero il contrario. Le
ricerche suggeriscono che chi fa colazione tende a essere più
magro e chi fa colazione più pesante tende a essere più pesante.
Uno studio pubblicato sull’International Journal of Obesity nel luglio 2019 ha rilevato che saltare
la colazione “non sembra avere effetti benefici complessivi e coerenti sull’indice di massa corporea (IMC) o sulla circonferenza vita”.
Riduzione del mal di schiena. Meno ore Come Si Usa Reduslim passa seduti al lavoro, meglio è.
Uno studio dell’Università di Harvard pubblicato nel giugno 2019 ha
rilevato che le persone che facevano esercizio fisico per 12-16
minuti (ogni ora di lavoro) avevano il 42% in meno di probabilità di soffrire di mal di schiena rispetto a chi non lo
faceva.
Bere più acqua. Sì, sappiamo che è un consiglio vecchio.
Ma uno studio pubblicato nell’agosto 2019 sulla rivista medica Neurobiology of Disease ha rilevato che le persone che bevono più acqua tendono
a pesare meno.
Fare più esercizio fisico. È risaputo che l’esercizio fisico aumenta il metabolismo.
Bere tè verde. Una ricerca pubblicata nel febbraio 2019
sulla rivista PLOS ONE ha rilevato che bere tè verde può aiutare a promuovere la perdita
di peso.
Fare meno spuntini.
Limitare le bevande zuccherate.
Mangiare più frutta e verdura.
Leggere libri.
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“Frecvența activității aerobice este unul dintre cele mai importante elemente ale unui program de menținere a pierderii în greutate”, a declarat Dr.
Rebecca Puhl, profesor asociat clinic la Școala de
Medicină a Universității din Pittsburgh și autor principal al studiului Obesity.
Și da, trebuie să o faceți în fiecare zi, a adăugat Puhl.
Mai multe din Dieta ta greșită
(Vezi și: Un program în 5 pași care te ajută să
slăbești definitiv)
Acesta este motivul pentru care este atât de important să evitați “soluțiile rapide” sau dietele
în care sunteți privați de nutrienți cheie. “Când facem acest tip de diete, avem de fapt tendința de a mânca mai mult în prima săptămână sau două după ce începem dieta, dar greutatea nu dispare”, a explicat Puhl.
“Apoi, avem tendința de a mânca mai puțin. Asta pentru că am fost [deja] privați [de] acei nutrienți”.
Mai rău, vă puteți trezi că pierdeți masă musculară, deci nu
doar pierdeți în greutate.
Iată un studiu care susține importanța de a face din exercițiile fizice o
parte din rutina zilnică: Într-o analiză din iulie 2019,
cercetătorii de la Universitatea din California, Davis, au raportat că adulții care fac exerciții fizice în mod
regulat și constant pierd mai multă greutate – și o mențin – decât cei care nu fac
acest lucru.
Iar exercițiile fizice regulate sunt doar unul dintre aspectele cheie ale unui program eficient de scădere în greutate, a adăugat Puhl.
Ea a indicat un studiu care a analizat efectele
dietei mediteraneene asupra pierderii în greutate.
Acest tip de plan alimentar este adesea creditat cu un risc mai mic de boli de inimă și este bogat în fibre și
grăsimi nesaturate, mai degrabă decât în grăsimi saturate.
Atunci când oamenii au urmat dieta pe termen lung, au pierdut cu 23 la sută mai mult în greutate decât cei care nu au
urmat această dietă. De asemenea, cei care au ținut
dieta s-au bucurat de o incidență mai mică a diabetului și a problemelor cardiovasculare decât persoanele care nu au urmat-o.
“Persoanele care raportează că au pierdut în greutate după patru săptămâni de urmat dieta mediteraneană cu un consum ridicat de legume și ulei de măsline, dar nu și de nuci și fructe uscate, au o mai bună menținere [a pierderii în greutate]”, a declarat Puhl.
“Deci, nu numai că beneficiază de [dietă], dar au și un risc mai mic de diabet și de boli cardiovasculare decât persoanele care nu urmează o [dietă mediteraneană
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linii energetycznych i telefonicznych, pozostawiając większość mieszkańców bez wody i prądu.
Teraz pierwsza grupa ewakuowanych jest uświadamiana, że istnieje wiele hoteli w Los Angeles,
które oferują zniżki po Superstorm Sandy.
Oprócz stawki 79 dolarów “wygodnej dla okolicy”, YMCA oferuje pokoje za
darmo, na początek, dlatego zjazd na tydzień nic nie
kosztuje.
Burza zdziesiątkowała społeczność, pozostawiając wiele z jej infrastruktury, szkół i domów uszkodzonych lub zniszczonych.
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Domy, które zostały wykonane z materiałów zawierających azbest, takich jak siding winylowy i gonty, stanowią wysokie ryzyko pożaru i odmy zarówno dla właścicieli domów, jak i
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Wywiad z Tonym Palmerem, szefem służb pożarniczych.
“Jest to zasadniczo system wczesnego ostrzegania, jeśli chcesz”, powiedział
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Palmer powiedział również, że wysłali kilku przedstawicieli do Nowego Orleanu i Baton Rouge ze
sprzętem do usuwania azbestu, aby pomóc w sytuacji.
Jak dotąd udało im się znaleźć osiem budynków i usunęli
je.
“Nie ma powodu, aby, jeśli jest to sytuacja pierwszej reakcji, nie zająć się nią w ciągu pierwszych 48 godzin” – powiedział Palmer.
Jedynym problemem jest to, że Nowy Orlean jest oddalony o 1,500 mil.
“Dopóki nie dostaniemy naszych ludzi tam, będziemy musieli traktować te budynki najlepiej jak potrafimy”
– powiedział Palmer. “Chcemy, aby te budynki były zadbane, ale obawiam się, że, to nie będzie w najbliższej przyszłości”.
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Para o estudo, os investigadores analisaram
os dados do Weight Loss Maintenance Trial, que incluía 275 adultos que tinham conseguido perder peso em primeiro lugar – e mantiveram-no fora durante pelo menos um
ano.
Quando os participantes se auto-relataram aos investigadores exactamente quando faziam exercício, quanto mais frequentemente
faziam exercício, menos a sua percentagem de gordura corporal total aumentava durante o período de estudo
de quatro anos, segundo os investigadores.
Exercitem três a cinco vezes por semana (pelo menos 30 minutos de cada vez) e dividam durante toda a semana,
em vez de fazerem tudo de uma só vez.
Por outras palavras, quanto mais vezes se faz exercício num único
dia, menor é a probabilidade de se ver ganhar peso ao longo do tempo, independentemente de quanto tempo se está a fazer, o estudo descobriu.
Os peritos em perda de peso têm vindo a incorporar os resultados do estudo nos seus próprios
conselhos há anos, segundo a autora principal do estudo, Anne Hanratty,
da Universidade do Maine.
“É bom saber isto”, disse ela numa declaração. “Permite saber quando se está a fazer exercício e quando se deve fazer exercício em vez de se estar sempre a tentar fazê-lo”.
Os resultados do estudo alinham com estudos anteriores que encontraram exercício durante
um período de tempo faz uma diferença duradoura no nosso corpo, diz o Dr.
Richard Kravitz, director do programa de exercício e nutrição da Universidade da
Califórnia, Davis.
“Se fizer exercício de forma consistente durante, digamos, 30 minutos, então vai ver benefícios”,
diz Kravitz. “Vai ver o seu corpo responder a esse exercício e vai ver algumas mudanças fisiológicas na forma como o seu corpo responde ao stress e a tudo o resto”.
Exercício = Mais Aveia, Menos Petiscos
Quando se está a tentar perder peso, é necessário comer uma
dieta bem fundamentada com um equilíbrio de proteínas,
hidratos de carbono e gorduras saudáveis.
De acordo com a Mayo Clinic, a sua dieta ideal deve ter cerca de 45 a 65 por cento da sua ingestão diária total de
calorias provenientes de hidratos de carbono, 30 a 45 por cento de gorduras
e 15 a 25 por cento de proteínas. Para além de uma dieta bem
fundamentada, também precisa de fazer exercício físico para perder esse
peso indesejado.
Num novo estudo publicado na revista JAMA Internal Medicine,
um grupo de investigadores comparou os resultados da perda de peso de dois indivíduos
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