Mom and Busy are synonyms if you have young kids. We get stretched and pulled in all directions, juggling and multitasking. It helps to have great resources that lighten the load and make things easier, more manageable and even fun. What a concept!

I’m part of Family Alliance Network (FAN) and tomorrow night we’re having a complimentary Parent Information Night at Sonoma Chicken Coop in Campbell from 7-9 pm.

Join us for an educational evening with family services offered in our community.  You will learn:

• Five Tips to Get Organized and Save Your Sanity: Carrie Vawter-Yousfi, The Mommy’s Coach

• Five Simple Shopping Habits to Improve Your Health: Tamara Archer, Moms Health Zone

• Five Ways to Eat Healthier with a Busy Lifestyle: Ellen Hovey, Wildtree

• Five Strategies for Making the Most of Your Photos: Lenore Sanborn, Creative Memories

• Five Concerns in Today’s Real Estate Market: Kirsten Reilly, Sereno Group Real Estate

• Five Simple Steps to Creating Wellness in Your Home: Tina Blease, Simply Green & Healthy Home

• Five Tips for Family Friendly Interior Design: Thora Tam, Decorating Den Interiors

• Five Ways to Shift Those Tense Mom/Family Communications: Amber DeAnn, Family Communications & Harmony Coach

In 2 hours, you will come away with 40 tips toward a simpler and healthier lifestyle for your family. PLUS samples and demos provided from all our FAN members including: *Send Out Cards *Blue Dolphin Creations *Stork Stopped Here *Active Avenue *PACE

To learn more about our members and their services, please visit Family Alliance Network.

Or for questions, please call Carrie, Founder of Family Alliance Network aka FAN at 408-386-0803.

Your reservation enters you into our raffle drawings for gifts from our FAN members, value over $500. Event is free though registration is required so we can plan for seating and food.

Plus, bring a friend and you both earn an extra ticket for the raffle prizes!

Register today and see you there!

The Best Fall Fruits

Apples: An apple a day keeps the doctor away. This is probably because apples are high in vitamin C and fiber, and are packed with antioxidants, which may help prevent chronic illness and slow aging. Apples come in a wonderful variety of flavors, textures and sizes, so this fall fruit is a great quick treat for anyone on-the-go. One of our favorites is the Honey Crisp; check it out!

Cranberries: A fall fruit most commonly found dried, juiced or canned, cranberries have a number of health benefits no matter how they are consumed. Fresh cranberries are at their best October through November. According to Kelly Fitzpatrick, “Research suggests cranberry concentrate can help prevent urinary tract infections and fresh cranberries can prevent oral diseases and slow the growth of breast, colon, prostate, and lung cancers.” We just found a delicious recipe using yams and we substituted dried cranberries for the golden raisins and it was absolutely delicious! We didn’t toast the pistachios either so the green color adds to a beautiful presentation. We eat first with our eyes so putting attention on presentation adds to the enjoyment factor at mealtime. http://www.bonappetit.com/recipes/2012/10/roasted-yams-with-citrus-sauce?printable=true

Pears: These sweet fall fruits hail from either Europe or Asia, although the European varieties like Bosc and Bartlett are most common in the U.S. and grow on the west coast during fall. “Pears are high in soluble fiber, which helps lower ‘bad’ cholesterol, or LDL. To get that daily dose of fiber or to satisfy a sweet tooth, incorporate pears into anything from savory entrees to creative cocktail recipes,” says Fitzpatrick.

The Best Fall Vegetables

Beets: While beets may be available year-round, they are at their best in the fall. Look for firm, smooth bulbs and bright, crisp greens. Be sure to trim these right away though, since the green, leafy part can leech the beets’ nutrients including betaine, a compound that may help prevent heart and liver disease, and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia.

Brussels Sprouts & Cabbage: Both of these fall vegetables are packed with vitamins C and A. They’re also packed with a high concentration of cancer-fighting glucosinolates.

Pumpkin: Pumpkins aren’t just for decorating anymore. Their sweet flesh makes a wonderful soup and is also good in risotto. The pumpkin flesh is also high in vitamins A and C in addition to folate. Pumpkin also offers a wealth of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth.

At Moms Health Zone we’re dedicated to helping you keep you and your family healthy. Check out our other blog posts to see what we’re all about.

Not only can smiling improve the lives of the people around you, it can also improve your life. Smiling is an incredibly easy way to make your life happier and healthier. At Moms Health Zone, we want you to be happy and healthy. We’ve put together this list of 5 health benefits of smiling.

1. Smiling lowers blood pressure

Take your blood pressure when you’re not smiling, then take it again with a smile on your face. The proof is in the pudding. You will notice your blood pressure is lower when you’re smiling, possibly because of the reduced stress.

2. Smiling boosts the immune system

Did you know that smiling can help heal the flu? According to About.com “Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed.”

3. Smiling reduces stress

Smiling is the most natural way to relieve stress. “When you feel that stress is taking over, it is time to take one or two minutes and smile,” recommends goodrelaxation.com. “Find something positive or funny (picture, video or some good memories from the past) and let yourself go – smile and laugh. In a couple of minutes you will be less stressed and ready to go on.”

4. Smiling produces endorphins

When you smile, your brain releases endorphins. Smiling can also release natural painkillers and serotonin in your brain. According to netdoctor, “these are brain chemicals known as neurotransmitters, which make us feel happy. They are also a natural pain and stress reliever.” Smiling is a natural drug.

5. Smiling makes you look better

Instead of getting a facelift, put a smile on your face. The muscles you use to smile lift your face and make you look younger. Smiling can also make you look more successful and confident.

Are you smiling yet?

The Real Simple 15 Minute Workout – This workout routine uses a fitness ball to increase its impact. Just start with the Dynamic Push-Up; then roll into The Frog, ending in position for another dynamic push-up. Go slowly enough to maintain control. Do 15 repetitions. Then go into the Supported Side Crunch, 15 reps on each side, followed by the Rolling Reverse Plank, 15 reps. Repeat this four-move sequence two more times.

The DNAInfo.com 15 Minute Workout – This 15 minute workout is very simple and requires nothing more than a chair and the stopwatch on your phone. This is a High Intensity Interval Training workout and is sure to be fairly challenging for most people. Try to do this no more than three times a week, taking at least one day off between each workout to let your body repair.

The 15 Minute Total Body Workout – This quick 15-minute workout is perfect for days you’re short on time. Grab a chair and work through this short sequence to tone every inch. Do this circuit up to three times a week for the best results.

Active.com’s Best 15 Minute Workout – This routine from Jamie Hale will strengthen your core muscles. Doing these three compound exercises as a circuit will ignite new muscle growth and boost your metabolism. Finish as many circuits as you can in 15 minutes, resting 60 to 90 seconds between sets.

Even though you may not have time for an hour-long workout, a 15-minute workout can help produce the same results. Working out just 15 minutes a day will help you get fit and lose weight. At Moms Health Zone we’re always looking for ways to help busy moms stay healthy. For more tips, visit our website today.

Stretching increases blood flow to your muscles and is great for warming up and/or cooling down. However, stretching is often considered a supplement to a good workout. “Yoga is one of the only exercises to really give stretching its proper due, respecting the anti-gravity, anti-stress properties of stretching as front and center in our daily routines. We can lengthen, undo knots in our muscles, smooth out hurts, aches, and pains. We feel freer in our skin, more relaxed,” says EmpowHER.com.

It is very important to stretch correctly. These guidelines from MayoClinic.com are a great place to start:

• Don’t consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up.
• Focus on major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring too.
• Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. Instead, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
• Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you’re going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

At Moms Health Zone, we know the importance of stretching. When you’re healthy, your whole family can be healthier. For more tips on keeping your family well, check out more of our blog posts.

According to Dr. Mercola, “the greatest opportunity to give people the right to know if their food is genetically engineered will occur with the California ballot initiative – officially known as Proposition 37 – which is coming up for vote on November 6. Proposition 37 will require labeling of genetically engineered foods, and end the routine industry practice of labeling and marketing such foods as ‘natural.’”

With only a few weeks until Election Day, this proposition looks like it will pass. LA Times journalist Marc Lifsher reports, “Proposition 37 is supported by 61% of registered voters and opposed by 25%, according to a new USC Dornsife/Los Angeles Times poll. An additional 14% were undecided or refused to answer.”

It’s no surprise that many Californians are supporting their right to know whether they are consuming genetically modified foods. Links between genetically modified foods and organ damage, allergies and other health problems in children have been found. According to CARightToKnow.com, “Even though genetically engineered foods have been on the market for more than 15 years, the first long-term, peer reviewed health study on GMO corn was just released – linking GMO corn to mammary tumors, kidney and liver problems and premature death.”

Genetically modified foods can also lead to serious environmental problems, which have been well documented. As the amount of genetically engineered crops has increased, there has been a loss in bio-diversity and an increase in pesticide usage. There have also been many “super weeds and super bugs” that threaten acres of farmland. Genetically engineered foods can also lead to the unintentional contamination of organic and non-GMO crops.

To get more information on Proposition 37, visit www.CARightToKnow.org. This Election Day you can make your voice heard. If you don’t want to stand for the status quo, vote yes on Proposition 37.

The symptoms of lactose intolerance, while not life-threatening, are very uncomfortable and easily preventable. “The most common symptoms of lactose intolerance include diarrhea, nausea, abdominal cramps, bloating and gas,” according to Livestrong.com. “The severity of symptoms may differ among individuals, based on sensitivity to lactose.” These symptoms usually begin within 30 minutes of consuming lactose. Luckily, substituting products containing dairy with lactose-free products easily prevents these symptoms.

According to OrganicPastures.com, drinking pasteurized dairy products can cause lactose intolerance. Often, switching to raw milk products can eliminate the symptoms of lactose intolerance. “This is because the lactase enzyme is created for them by beneficial bacteria that are still resident in raw dairy products.”  You could say raw milk is the original pro-biotic drink.

Raw milk can be an excellent solution to the problems associated with lactose consumption, but unfortunately many dairy-free alternatives to “normal” foods like ice cream cannot be made with raw milk; rice milk, coconut milk, almond milk and hemp milk are all great substitutes in products like these.

Once you’ve determined which milk substitute is the best option for your lactose intolerant teen, there are a lot of great products to choose from. So Delicious makes tons of great dairy-free products such as almond milk yogurts, coconut milk ice creams and more. Tempt makes delicious ice cream using hemp milk. It’s so good you almost forget it’s dairy free.

The thought of living without cheese is another incredibly difficult part of living with lactose intolerance. Luckily, many hard cheeses and yogurt cheeses are digestible by lactose intolerant people. “Look for well-aged hard cheeses, also known as ‘grating cheeses,’ like Cheddar, Swiss and Monterey Jack. As a cheese ages, the natural bacteria and added enzymes digest the lactose until there is little to none left.” According to Livestrong.com, “Many manufacturers, including national brands, make completely lactose-free versions of hard cheeses. Check the cheese labels for the statements ‘lactose-free’ or ’0g of lactose.’” If these cheeses still cause a reaction, try cheeses made without cow’s milk. Lactose is only found in cow’s milk so goat’s milk cheeses will not cause a reaction.

Lactose intolerance does not have to prevent your child from enjoying “normal” foods. These alternatives should help your lactose intolerant teen feel like they’re not missing out.

Gluten sensitivity can be due to Celiac disease or a wheat allergy. Celiac disease is an autoimmune condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. Children with Celiac disease are more sensitive to gluten exposure than those with wheat allergies, but regardless of what you child’s diagnosis is, it’s important for those with gluten sensitivity to eliminate exposure to gluten.

There are many hidden sources of gluten, so it’s important to do your research before shopping. This list of hidden sources of gluten is a great starting point. As with any food allergy or intolerance, you need to know where the allergen may be hiding and make sure your child is educated as well.

It can be hard to limit exposure to gluten outside the house, but when you cook for your family, it is easier to control. Having gluten sensitivity does not need to make your life difficult. One of the easiest things you can do is transform your pantry. If you have a child who has Celiac disease or gluten sensitivity, I recommend the whole household eat gluten-free to support them. It can be much harder for kids to go gluten-free if they feel like they have to eat “weird” or “freak” foods. Take away the stigma of being gluten-free by transforming your lifestyle.

Another great way to help your child transition is to find good gluten-free alternatives. One of the best products I’ve found is Udi’s Gluten-Free Foods. From sandwich bread to granola, Udi’s has plenty of gluten-free options to choose from. We also use Lundberg’s gluten free pasta made from brown rice which you can find at Whole Foods and other stores.  It holds up when cooked, doesn’t get mushy, and tastes great.  Depending on where you live, there are probably plenty of other great resources for gluten-free alternatives. I recommend checking the local farmer’s market or your local health food store.

Going gluten-free doesn’t have to be a hardship. If you have a child with gluten sensitivity or Celiac disease, how did you help them make the transition? What is the hardest part of being a parent to a gluten-free child?

One great way to make sure you have the correct portion size is to change the size of your plate. Smaller plates lead to smaller servings. Medicine.net has put together a great set of guidelines to help guide. “A serving is a specific amount of food, and it might be smaller than you realize. Here are some examples. A serving size of:

• Meat (boneless, cooked weight) is two to three ounces, roughly the size of the palm of your hand or a deck of cards.
• Chopped vegetables or fruit is 1/2 cup, approximately half a baseball or a rounded handful.
• Fresh fruit is one medium piece or the size of a baseball.
• Cooked pasta, rice, or cereal is 1/2 cup, half a baseball, or a rounded handful. I know most of us are really overdoing this one!
• Cooked beans is 1/2 cup, half a baseball, or a rounded handful.
• Nuts is 1/3 cup or a level handful for an average adult.
• Peanut butter is two tablespoons or about the size of a golf ball.”

These guidelines for portion sizes are a great start, but what you put on your plate matters just as much as how much you serve. A healthy diet should include plenty of whole and all-natural foods. For instance, just because you have the right portion of peanut butter, doesn’t mean that’s the healthiest choice. Is your peanut butter full of additives? Does it have added sugar and/or oil? If you answered yes to any of these questions, you’re probably not eating the best choice. You might want to go with almond or macadamia butter instead as they are healthier and fewer people are dangerously allergic to them. Remember, portion sizes and good choices are important for staying healthy.

Your diet is the most proactive way to keep your family healthy, and an important key to a healthy diet is portion sizes. At Moms Health Zone, I’m here to help you figure out the best ways to keep your family healthy. For more tips, check out more of our blog posts.

Image credit: rogerimp

Here are a few of my favorite fall exercise tips:

1. Be sociable. One of the best ways to stay on track is to have someone hold you accountable, and spending time with a friend includes fantastic emotional benefits, so establish a 15 minute workout with them. Go for a weekly walk together or join the same class at a local gym. Incorporating friends into your daily routine will help keep you motivated, even on days you don’t feel like making time to keep your body active. Let’s face it, when you know someone’s meeting you at the corner, it helps you get going when the getting up and out is tough…
2. Wrap less traditional workouts into your daily routine. A little bit here and there can make a big difference. When you go to the store, opt for a parking spot further away so you have a longer walk. Spend a Saturday morning wandering around a local farmer’s market – in addition to finding nutritious food for your family you will give your body a chance to move around in the crisp, fresh air!
3. Try something new. Although it’s important to incorporate movement into your daily routine, it doesn’t need to be the same type of activity every day (in fact, many exercise tips you’ll stumble across now recommend you challenge your muscles in different ways from day to day). Think about manageable ways you can fit in a new 15 minute workout. Do a few lunges while folding the laundry. Or now that your kids are back in school, maybe this is the perfect time to join a spinning class or community soccer team!
4. As WebMD recommends in their exercise tips, strive for the three C’s: commitment, convenience and consistency. We’re all busy, but it’s important to make a commitment to fitness, just like you commit to everything else. In fact, go as far as putting it on the calendar or it will not become part of your daily routine. In terms of convenience, choose “an activity you can do at home, or a time when you’re not likely to be interrupted.” And stay consistent. Incorporating a 15 minute workout into your schedule once a day is much better than a 1 hour session during the month.
5. Keep up with your eating habits. Drinking plenty of water and sticking to nutritious food is extremely common when it comes to exercise tips. In fact, this is a part of your daily routine that will make a huge difference. The better the food you put into your body, the better your body will operate.

As a parent yourself, what additional exercise tips do you have? Have you incorporated a 15 minute workout into your daily routine?

Photo Credit: Rennett Stowe