Check out the latest edition of our newsletter!
JULY 2024
564.212.2733 pnwfamilylaw.com
Make Weekly Goals for Your Health
If you have ever endeavored to keep an up-to-date activity and nutrition tracker, you know how hard it can be. Remembering what you had for breakfast, let alone every meal you’ve had and what time you had it, is complicated. It’s not always practical to set consistent times for exercise, mindfulness, and meal planning every day — we live busy lives, and schedules change often. That is why it is much more manageable to set weekly rather than daily goals. Here are some weekly wellness goals we can incorporate to live healthier, more productive lives. WHO EXERCISE PLAN According to the World Health Organization, or WHO, adults should schedule at least 75 minutes of vigorous physical activity every week or double that of moderate physical activity. WHO defines physical activity as any bodily movement that requires us to use energy; this can include walking, biking, sports, lifting weights, etc. Maintaining that weekly goal can help improve our health and fitness and maintain a healthy weight. The great thing about WHO’s weekly fitness goals is that, even if some days get too busy to set aside time for exercise, we can always make up the difference when we get the chance. Whether
walking on a treadmill over the weekend or using an under-the- desk exercise bike while typing up a report, we can achieve these goals with an average of just over 10 minutes of exercise per day.
•
Drink water instead of sugary sodas and energy drinks.
• •
Switch to fat-free milk.
Substitute unsalted nuts for potato chips. Use whole wheat pasta. Drink skinny lattes instead of full-fat. Use healthier oils, like olive, peanut, or canola oil, when cooking.
• •
•
MAKING TIME FOR MINDFULNESS Stress can get to all of us. Having a healthy outlet to relieve it is essential, and meditation is a great way to do that. Even a few minutes of meditation can help ease your anxieties and reduce tension. Focusing on one thing, such as breathing, can help clear your mind of worries and bring much- needed relaxation. If you can get even 35 minutes of meditation every week, you will be well on your way to improving your well- being. Five minutes here and there can start to add up for the better. There is no need to make each day a chore, but adopting small, positive changes each week can make a big difference. By incorporating some of these weekly wellness goals into your routines this summer, you will take a big step toward living a healthier, happier life. –Scott Ashby
NO-BRAINER NUTRITION We don’t have to radically change our daily eating habits to get healthier. Taking small steps can have a significant and lasting impact. If you adopt just one of these measures each week (starting with just one and working your way up to as many as feels comfortable and manageable), you can make a big difference in your quality of life:
pnwfamilylaw.com | 1
AVOID YOUR SMARTPHONE WHEN YOU WAKE UP. The brain is highly suggestible upon awakening, and “the content you consume … will have a greater impact on your mindset,” says McDonald, who is also a mental health coach on top of her doctoral work. Studies show that while waking up, the brain transitions from theta waves, a deeply relaxed, inward-focused state, to alpha waves, which promote alertness. Reaching for a smartphone to look for texts or other content often triggers a dopamine release in the brain, encouraging the user to repeat the activity. If this occurs first thing in the morning, it can disrupt your dopamine levels for the rest of the day, leading to a continuous need to check our phones. RESIST NEGATIVE SELF-TALK. Repetitive thoughts about ourselves get wired in over time, and “what gets wired in is what we manifest,” McDonald says. A 2021 study in Scientific Reports shows that brain scans of people who recite scripts expressing self-respect and self- confidence exhibit stronger connectivity in regions associated with motivation. However, it’s important to note that positive self-talk can also trigger overconfidence, leading to impulsivity and inaccurate responses on cognitive tests. AVOID HIGHLY PROCESSED FOODS. “There is plenty of science to show that what we eat affects our brains,” McDonald says. An eight-year study of 10,775 people showed that the cognitive functioning of people who ate highly processed foods, including hot dogs, pizza, pastries, white bread, cakes, and instant noodles, declined 28% faster than that of people who ate more fresh and unprocessed foods. A diet of highly processed foods speeds the aging of the brain, which no one wants.
The fast-paced modern lifestyle many subscribe to nowadays has lasting effects on our mental health — from broken sleep to chronic multitasking. A graduate student at the University of Arizona has ideas for protecting our brains from stress created by life’s hustle. Emily McDonald, a doctoral candidate in neuroscience who posts health advice as EmonTheBrain on TikTok, lists these three things to avoid. BRAIN BOOST Guard Your Mind, Ignite Your Life
Tips for a Positive Family Environment
Purposeful parenting is about being present and engaged in your child’s life. It means setting clear boundaries, modeling positive behaviors, and providing a supportive environment where children can grow. This month is Purposeful Parenting Month, and it’s the perfect time for co-parents to embrace a mindful and intentional approach to raising their children. Though divorce can be difficult for families, we believe that even in the face of change, purposeful parenting can turn challenges into opportunities for growth and connection. This month, we’re exploring purposeful parenting tips that can benefit all kinds of families. BE PURPOSEFUL It can be beneficial to create a list of parenting goals and check back on them to see how you are progressing. If you are co-parenting, try to get them involved or encourage them to create their
list. Part of parenting with purpose is being hyper- aware of your children’s behaviors, why those behaviors occur, and ways to help them build their problem-solving skills. PROVIDE PROTECTION For children to flourish, they need a stable, safe environment where their basic needs are met. But, beyond food, shelter, and sleep, kids also need to know they can talk to you and are safe to express their feelings, questions, or concerns. If you have gone through a divorce, ensure your child knows they can communicate with both of their parents as they have a right to that relationship. STAY POSITIVE You can model positive behavior for your children by weaving love into communicating with them and others. Don’t speak ill of your ex or pull
2 | 564.212.2733
TAKE A BREAK
Making time to have fun with your family in life’s hustle and bustle is essential to feel connected, even when times get tough. If you have divorced or don’t live with all your family members, it’s even more important to make plans to spend quality time together. From gardening with the kids to creative crafting with the grandparents, prepare for a month filled with joyful, engaging activities that are easy ways to bond with your family this summer. GO OUTSIDE Spending time outdoors is linked with mental health benefits, especially for children who may be going through a challenging experience like divorce. You can all hike together in a park or national forest in your area or take a stroll around your neighborhood. As you spend time in nature, use this as an opportunity to observe plants and animals. When you are outside and away from home distractions, it’s a great chance to have meaningful conversations. GET CREATIVE Creative activities like painting, sewing, building things, or scrapbooking are wonderful ways for children and adults to express themselves or solve problems. Make an arts and crafts day where you all create artwork to hang around the house. Make pieces for your home, and you can send gifts to extended family. If you are co-parenting, make sure art goes to that home, too. Not only is this a way to express feelings that may be hard to put into words, but it also is a sweet way to connect with family members who may be far away. COOK TOGETHER Cooking is a beneficial skill for young people to learn and is a lot of fun. Kids of all ages can participate in meal preparation, and throughout the process, you can teach them about food and where it comes from. Have them choose their favorite dish or assign them different cooking chores. A skillset like this can give kids confidence and a way to help out in their households. No matter what stage of life, finding joy with your children can be a powerful way to strengthen your bond and create lasting memories. From simple walks to art sessions, these moments of connection can foster love, laughter, and resilience and even build a foundation for navigating challenging times. RECONNECT AND RECHARGE Fun Family Activities Amidst Life’s Chaos
SOLUTION:
the children into disagreements between you. When arguments or setbacks occur for your little ones, try to reframe them as opportunities to learn and improve. Celebrate your child’s hard work and the little victories along the way. While it’s important to recognize that unpleasant feelings like sadness or fear are normal, focus on finding the beauty and good in life. This Purposeful Parenting Month, let’s embrace these principles to create a nurturing and positive environment for our kids. Together, we can build a foundation that supports and uplifts our children, no matter the circumstances.
pnwfamilylaw.com | 3
1359 Columbia Park Trail Richland, WA 99352 564.212.2733 pnwfamilylaw.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1 | Weekly Wellness Goals for a Refreshing Summer
2 | 3 Tips to Protect Your Mental Vitality
Nurturing Your Child’s Growth and Resilience
3 | Creative Ways to Bond with Your Family This Summer
4 | Colorful Bubble Fun
Savoring the Sweet Moments of Childhood RAINBOW BUBBLE FOAM FUN FOR THE FAMILY
Nothing beats building lasting bonds and creating colorful memories while having fun with your kids. And one of the best ways to do that is with activities that ignite their imagination and spark their curiosity. One activity you can do
together is making and experimenting with rainbow bubble foam. This sensory- driven craft combines vibrant colors with fluffy bubbles, stimulating creativity and fine motor skills while providing multisensory exploration. Children will be transported to a world of wonder, from the mesmerizing swirls of bright colors to the sensation of squishy foam between their fingers! Here’s a simple recipe to get the foamy fun started. 1. Add 2 cups of water and 1 cup of child-safe bubbling body wash to a large mixing bowl. 2. Add food coloring of your desired color (the amount can vary, but more dye means more vibrant colors). 3. Mix with an electric mixer until stiff, foamy peaks form.
4. Repeat the previous steps for each color of foam you want to add to playtime. It’s that easy! To make the experience even more fun, provide scoops, cups, utensils, and other play items to mix in the foam and let your child’s imagination run wild. You can direct them to paint their best picture using the different foam colors, or if you don’t mind a little bit of mess, you can start a mini foam fight in your backyard or bathtub. (Food coloring stains can be removed from clothing with a mixture of vinegar and baking soda added to laundry detergent.) These fun playtime memories will stick with your child for the rest of their lives. The beauty of parenthood is helping kids embark on a journey filled with love, laughter, and an adventurous spirit.
Published by NewsletterPro | newsletterpro.com
4 | 564.212.2733
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator