Counting with Chelsea

My Keynote Speech for Go Red for Women and Healthy M&Ms

Written by Chelsea Charles on May 20th, 2013

Last Thursday I gave the keynote speech for the American Heart Association’s Go Red for Women luncheon at the Charlotte Convention Center. It was a gorgeous event with over 750 people dressed in all shades of red supporting heart disease prevention.

Chelsea Charles. The only time I wear color!

I rarely wear such bright colors but loved my fun dress for the event!

Chelsea Charles and her mom, Michelle, for Go Red event

Chelsea Charles and Michelle Charles for Go Red luncheon for the American Heart Association

I was asked to tell my story on how the Count Me Healthy bracelets were born and how the wellness goals women can track on the bracelets also relate to heart disease prevention. Cardiac issues in women are 80% preventable with healthier lifestyle changes. 80%! Huge.

Table settings for Go Red luncheon at Charlotte Convention Center

But the bulk of my speech was this…Thing is, we are given so much information on how to live better longer lives through diet and exercise. We are inundated with excellent, healthy information! Society has done a fabulous job on creating awareness, but then how do you implement the lifestyle changes on a consistent basis so that it creates lasting, positive results?

Add M&Ms to your diet. The healthy kind of M&Ms: Motivation and Mindfulness. If you are mindful and motivated your health goals are much more likely to become habit.

Add some healthy M&Ms to your diet! Mindfullness and Motivation

Here are 4 M&Ms to savor daily

1^st M&M. The “Green” M&M (green with envy): Comparison is the thief of joy

To truly be happy and accomplish your goals, be it work, health, relationships, you have got to stop comparing yourself to those around you. If you do this, then when, in your mind, you don’t measure up to the ideal you are aiming for…you quit. Nobody knows what is going on in the other person’s life. Instead of focusing on how beautiful, thin, together, rich, etc someone else is, take inventory of your self worth. Then think what health goals you want to accomplish to help you become a better YOU.

2^nd M&M: Be present

Appreciate the current moment. A great prayer to God or if you believe in any higher power is “Thank you.” When you truly appreciate the present moment it’s so much easier to stay motivated.

3^rd M&M: Don’t start any sort of lifestyle you don’t like or you don’t think you’ll stick with.

How can you be mindful and enjoy living in the moment when all you want to do is get out of the moment? By lifestyle, I mean diet and exercise. If you can’t stand meat, don’t try to go on Atkins. If you don’t ever feel satisfied after a protein shake then don’t attempt to purchase $300 worth of Tracy Anderson powdered protein shakes. If you never liked to run and don’t enjoy it, then don’t force yourself to do it. I have a girlfriend who is so gorgeous and swears by weight lifting. I can’t stand it. I’ve tried it, and I feel much better after a run or a pilates workout. Everyone is different. Create a healthy lifestyle that you love and you will adopt it long term.

4^th M&M: Don’t make it all or nothing

I think that we as women beat ourselves up, as in we are our own worst enemy, when we don’t live up to our expectations. And often, instead of getting up and brushing ourselves off if we missed a week of workouts, blew our diet, made a bad decision, we decide to just turn the isolated scenario into mass, all out chaos. We totally drop our healthy lifestyle. I was reading a book by Jillian Michaels and she likened it to getting a flat tire. When you get a flat tire do you get out of the car and pop the other three tires? Hell no! You get out, change the tire, you lost a little bit of time, but you are back on the road in a bit. You move on!- CC

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Losing the Baby Weight with Baby in Tow

Written by Chelsea Charles on May 2nd, 2013

Mother’s Day is almost here, so thought I’d write on a universal bond shared by all new mothers everywhere….attempting to lose the baby weight. And you know, it’s not just the baby weight, it’s about getting the abs and skin back to the muscle! “Oh abdominal definition, wherefore out thou?” I’m about 2lbs away from my pre-pregnancy weight and Camden is 10 weeks old today. One of the biggest challenges I’ve faced aside from lack of time is how to workout with baby. Like every other area of life as a new mom, you learn to adapt and so I’ve done this with my exercise. Make sure you have the ok from your doctor before you resume your fitness routine.

Here is what I’m currently doing to stay in shape while working from home with my new son. I try to do something almost every day, even if it’s only for 20 minutes.

Running with bebe in the BOBs jogger

This stroller has been a God send. Whenever it’s nice out in Charlotte, we go for a run. When Camden is fussy…we go for a run. He goes to sleep instantly (does one need more incentive to get moving)? Plus, I’ve started to jog to the grocery store if we need a few items. I just put the items in the basket underneath the stroller. To note, I have the Britax car seat and purchased an adapter to fit with the stroller.

Camden's first ride in his BoB jogger. He's so much bigger now!

“Dance Party Camden”

He may think I’m crazy, but I will just dance while he is in his bouncer. Just break it down. I have a great time and I’m burning calories. We call it “Dance Party Camden.”

Camden and I have fun dancing!

Flex & Fit Ballet Barre in the Park

My favorite wellness center in Charlotte, Flex & Fit, offers a free class on Saturday mornings in Freedom Park. Mommies come with their babies and do a barre class using the stroller handle as the ballet barre. A great workout and also a chance to meet other moms.

Workout videos

I really love doing workout videos. You have your favorite trainers in your living room for pennies. I’ve included my go to vids in this blog along with the sections I find most beneficial for my body and trouble spots. I usually listen to the music and instructions in the videos a few times and once I have the routine, I turn it down and just listen to Pandora so I get more pumped up.

Tracy Anderson Post Pregnancy Workout

This was the first video I started working out to after Camden’s birth. Some moves I found too challenging so I used her modification suggestions. I recommend this entire video, but you will want to move onto her mat workout DVD pretty quickly.

Chelsea Charles uses Tracy Anderson workout video to get in shape

Tracy Anderson Post Pregnancy workout video

Tracy Anderson Mat Workout

This is probably my favorite video and I’ve been doing it for years. I cheat and don’t do the third leg series though.

Physique57 Classic Workout

I do this all the way through if I’m not doing any other cardio for the day. It is tough. The instructor calls you a “thigh warrior” halfway through if that’s any indication of the difficulty.

Physique57 Arm and Ab workout

Love this one too. It’s only 30 minutes and makes me feel like I’m toning after a cardio session.

Exhale Core Fusion Body Sculpt

These chapters are broken up into 10 minute segments. I usually only do the arm segment.

Brooke Burke Strengthen and Condition

This is a great one. For some reason I don’t like doing this one all the way through though. I do her arm and ab chapters.

Chelsea Charles uses Brooke Burke video to drop the baby weight

Brooke Burke. She's had four children so yes...I will give this video a try

Xtend Barre Lean & Chiseled with Andrea Rogers

I do the arm, ab and butt chapters.

iBooks short Ab Videos

There are a few free books on iBooks that I’ve downloaded on my iPad, which are wonderful for the abs. “21 Best Exercises for the Abs” and “15 Ab Exercises you have Never Done but Should.” They show 30 second video clips of each exercise. Highly recommend.

Short ab videos on the iPad are helpful

Reformer

I’ve taken pilates for over 8 years so I just broke down a couple years ago and purchased a reformer. This has really helped me get my flexibility back. I understand this is a great expense, but many of the moves can be achieved with exercise tubing and bands.

My Count Me Healthy Silver Mommy & Me Cuff

Yes, I religiously use my bracelet to track weekly workouts. It’s beautiful motivation and it makes me feel like I’ve accomplished my goals when I see 6 beads moved over by the end of the week.

Mommy and Me sterling by Chelsea Charles

Use the Mommy and Me sterling Count Me healthy Bracelet to count your workouts per week

Although this post is directed toward new moms, these exercises are great for any woman who is pressed for time and wants to get healthy and toned. Happy Mothers Day! CC

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5 Easy Kitchen Swaps to dramatically improve family health by Susie Rahaim

Written by Chelsea Charles on April 28th, 2013

1. Get Rid of Processed Foods. Period! All of them! You many have to slowly wean the family off of chips, cookies, cakes, white bagels and breads. You are saving yourself and your family from obesity, diabetes, heart disease, depression, and cancer. Processed food is stripped of any nutrients.

Bottom Line: Throw away the junk food and don’t forget about junky condiments like pancake syrup. Replace white and wheat flour with healthier alternatives such as coconut flour, GF oat flour, quinoa and brown rice. Replace crackers with seeded options such as flax, and real maple syrup instead of pancake syrup. Replace boxed cereals with steel cut oats or chia seed porridge. Most all “kids cereal“ is pretty much dessert disguised as breakfast and why not wheat you are asking? See link below…

http://www.marksdailyapple.com/the-problems-with-modern-wheat/#axzz2QIMsbOw3

Not relying on processed foods takes extra effort but it's so worth it knowing my girls are healthier for it.

Not relying on processed foods takes extra effort but it's so worth it knowing my girls are healthier because of it.

2. Stock your fridge with organic fruits and veggies. If you can’t buy all organic than at least purchase organic for the ones listed below as they are highly sprayed and contain some of the highest amounts of pesticide residue. Otherwise known as the “dirty dozen” by the Environmental Working Group (EFG), apples, celery, sweet bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries, potatoes, green beans. The cleanest, lowest in pesticides and ok to buy non-organic are: onions, sweet corn (though be aware of GM corn), pineapples, avocados, cabbage, sweet peas, asparagus, mango, eggplant, kiwi, cantaloupe, sweet potato, grapefruit, watermelon, mushrooms. Get organic when possible. Let me remind you that pesticide exposure has been linked to cancer, alzheimers disease, ADHD, and even birth defects. Pesticides are also extremely detrimental to the environment.

Bottom Line: Organic produce = healthier safer option for whole family

3. Oil revamp! Stock up on good fats! Its time to trash the margarine, canola, vegetable oil, corn, soy, sunflower or safflower, and shortening/ trans fats (Crisco). Stock up and replace with good healthy fats such as grass fed pastured butter, ghee, coconut oil, extra virgin/pure olive oil, palm oil, and unheated organic nut oils to name a few. Don’t forget to have plenty of raw nuts (preferably sprouted/or soaked), seeds, olives, organic pastured egg yolks, avocado, and coconut on hand.

Bottom Line: The right kind of fats are an ideal source of energy. We need less processed grain carbohydrates and more healthy fats in our diets!

4. Declare your kitchen a Non Genetically Modified Food Zone (NON- GMO). That would be to stop purchasing and boycott products that contain GMO’s. Surprising to some but in the line up are Kashi, Horizon Organic, Cascadian Farm, General Mills, and Odwala juice just to name a few. Instead support companies and buy products featuring the seal of the Non GMO Project or a seal that states made with non-GMO ingredients.

The eight most common GMO’s in the U.S. are corn, soybean, canola, cottonseed, sugar beets, most Hawaiian papaya, small amount of zucchini and yellow squash, and dairy products from cows injected with GM bovine growth hormone. Eating GM foods has been linked to altered metabolism, inflammatory kidney and liver malfunction, and reduced fertility. No one really knows the true long-term impact GM foods have on our health.

Bottom Line: GMO = SCARY

5. Get rid of any and all canned food unless the label says BPA free. BPA or Bisphenol A is a coating found in food cans that behave in a similar way to estrogen and other hormones in the body. It is an endocrine disruptor and especially hazardous to babies and young children. Health effects of ingestion of this chemical over time include reproductive disorders, male impotence, heart disease, type 2 diabetes, quality of women’s eggs in terms of reproduction, and breast cancer. Countries like Canada and all of the European Union have banned BPA in some uses. Some brands in the U.S. have stepped up and taken BPA out of their products. They clearly state BPA free on the outside of the can. These companies include Eden Organic, Wild Planet Eco fish, Edward and sons, and even at Trader Joes their corn, beans, seafood and chicken are housed in BPA free cans. Note—à chili and soups are not.

Bottom line: BPA in canned food=BAD

Briefly want to mention meats, as this is important to your health also. Seek out organic grass-fed beef, organic pastured poultry and pork, and wild caught seafood (no farm raised fish). These meats are better for you and the environment all together.

It’s getting warmer slowly but surely and the snow has melted (at least here in Michigan!) time to open up the windows and don’t forget the kitchen when you spring clean! Use your CMH bracelet each time you make a good swap out in the kitchen.

Galaxy Rose Gold Tri-color Count Me Healthy bracelet to count healthy kitchen swaps or daily servings of organic fruits and veggies

To contact Susie with questions or content suggestions, email sdrahaim@aol.com.

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Having a baby? Hospital bag essentials I forgot to pack

Written by Chelsea Charles on March 15th, 2013

It’s been a month since sweet Camden came into my life. I love being a mom! It’s a little late, but I think it’s important to share some hospital bag essentials. I knew about packing things like toiletries, birthing props, smart phone, a “going home” outfit for baby and a cozy robe. But the items below were not mentioned in the blogs and books I read to prepare for birth, so for first time moms, this blog may help with the packing.

One month old today

Chelsea Charles and new baby, Camden

T-shirts, Onesies and Swaddling Blankets for baby already washed in Dreft or a comparable baby detergent

The day after Camden was born he developed a bad rash. The nurses said it was a normal newborn rash and not painful, but based on how it looked—red raised angry bumps migrating from his back to his face and legs—I don’t know how it couldn’t have been painful or at least uncomfortable. One of the nurses’ assistants mentioned that the hospital washes everything in one detergent, so if my son had sensitive skin this could exacerbate the rash. Geoff went home and gathered our newborn kimono side-snap tees and swaddling blankets already washed in Dreft. We noticed the rash dissipated considerably just hours after swapping his clothes and blankets.

One of the Aden and Anais swaddling blankets we brought to the hospital

Snacks

The hospital food was very good, but two of the four days I missed the 7:00 pm dinner cut off because I was sleeping. An energy bar or almonds would have tided me over because I wasn’t that hungry. Thankfully, we only live five minutes from the hospital and Geoff picked me up some food, but I wanted to mention for all those mommies-to-be who live further away.

Towels from Home

I actually did get this sage advice from my friend Sarah and forgot to pack one.

The towels in the hospital are so tiny and rough! I don’t think they should even be classified as towels, more like loincloths. A big soft towel that would have at least fit around my body would have been a welcome luxury.

I want to give a special Thank You to my cousins Corey, Jeff, Tristy and Aunt Cindy, who gave me the most wonderful birthday present. They gifted me with a toiletry bag filled with most of the essentials for my hospital stay (toothpaste, toothbrush, shampoo, conditioner, face lotion, body lotion, chap stick, deodorant, hair ties, spare toiletry bottles, etc.) along with a robe and adorable slippers.

Comfortable slippers or socks are a must for the hospital

As a side note. Make sure your toiletry bag has tab to hang on a hook. It helps to make the most efficient use of space if you are in a small room.

I’ve faithfully worn my Sterling Mommy and Me Count Me Healthy Bracelet during this first month too! It has really helped keep track of feedings.

Count Me Healthy "Mommy and Me" bracelet by Chelsea Charles keeps track of daily feedings

Count Me Healthy Mommy and Me sterling bracelet

I’d love to hear your hospital bag essentials when getting ready for baby’s arrival! – CC

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Susie Rahaim: The toxic effects of feeding our children junk food

Written by Chelsea Charles on March 12th, 2013

The state of our kid’s health is becoming a crisis in today’s society. Children are facing obesity at a staggering rate along with chronic illness and behavioral problems. We all need to wake up and make the connection between food and these diseases. This is not just a problem that comes from home and what we are feeding our kids, but from society’s influence. It’s becoming sickening how often kids today are bombarded with junk and toxic food and snacks. They don’t have the maturity and mind set yet to understand reading food labels or see the chemicals lurking inside. All they know is it tastes good and they want it. It is not a surprise that more and more research is going into junk and processed foods and how addicting they are. Yes ADDICTING. Eating processed junk foods on a daily basis can cause your kid to become addicted and crave and want these foods again and again. Some parents turn a blind eye because maybe they have a slim child and think because they are not overweight they are ok. WRONG! Realize that chronic sicknesses like colds, asthma, eczema, mood swings, acne, sleep problems, being under/overweight, irritable bowel and many behavioral problems stem from poor and nutrient deficient diets.

We need to always keep these words in mind when feeding our children

Why oh why are we still feeding and buying processed food products for our children (I can’t even say food because these products are fake and toxic)? Just this month Gatorade announced it would remove brominated vegetable oil (BVO), an emulsifier, due to numerous customer complaints after finding out the toxicity of the ingredient. This is an eye opener to all of us to read food labels. Did you even know this was in the drink ingredients or that you or your children have been drinking something that could cause neurological disorders and alter thyroid hormone? I understand we all have our struggles and our lives are busy but our kid’s health is paying the price. I want to send a wake up call to all moms, dads, teachers, and caregivers out there that WE NEED TO CARE ABOUT THIS!

It is not our children’s job to figure out healthy food choices. It is our job to set a good example. For older kids who pick out their own snacks it’s up to you to teach them about good food choices and stock the house with healthy whole foods. You are packing the lunches, you are providing snacks, and you are doing the grocery shopping. It is not a ghost who has put the box of frosted flakes into your grocery cart! I have heard from many, “my child is extremely picky and will only eat certain things.” Kids can be picky eaters but that is NO EXCUSE to only serve them junky snacks and fried chicken fingers. We need to try harder, get creative, and make time for cooking and prepping food. Kids are flexible and will change if you lead by example and set the vibe for food, what’s cooking, and what to eat.

My girls at Pond Hill Farms in Michigan where we buy our fresh grass fed meat

What is your go-to snack mid morning to give you an extra pep in your step? Ok, many (me for sure) may have thought coffee and that’s ok for adults, but you probably did not think a bag of teddy grahams crackers did you? Or fruit snacks? Capri Sun drink? There is minimal to NO nutritional value in these products. The thing I often get so frustrated with is why do we think it is ok for our kids to eat it everyday? Their bodies are little and even more susceptible to the chemicals in these types of food. Treats are treats and we need to get back to making that distinction. These foods are not ok to eat everyday and your body and mind will pay for it. This is something many doctors will not tell you when you come in with a chronic ailment. LOOK AT YOUR CHILD’S DAILY DIET! Many obese children are actually found to be malnourished; most likely because the fake processed foods they have been filling up on are actually not even really food at all and have no nutrients. Yes, I am going to say it… feeding our kids this garbage on a daily basis is poisoning them slowly.

We all want our kids to be healthy, to ask for fruits and veggies (and actually enjoy them), to be fit and feel great, to breeze past winter colds and get out of the cycle of chronic illness. And, to understand why we eat REAL FOOD God gave us and avoid fake food. We all want this for our kids! Am I right? We need to stand together to diss the chips, fruit snacks, fast food, and graham cookies and cakes and insist on healthier options like apples, bananas, olives, carrots, cucumbers and celery plus many more. I am asking you all PLEASE try to make this a priority at home, school, sports practice, play dates, etc. This is the right thing to do and teach! Your kids may be picky eaters but that does not mean they have to be unhealthy eaters.

To start here is a simple checklist you can do each day to help improve your child’s diet and get motivated. Use your CMH bracelet as a helpful tool!

Did my child eat at least 1-2 raw fruits and 3-4 raw veggies/greens (kids portions) today and then maybe more cooked?
Did my child avoid processed chips, crackers, cookies, cakes today and swap out healthier choices such as raw sprouted nuts, seeds, homemade granola, or homemade popcorn?
Did my child eat a healthy fat at each meal today?
Did my child eat a protein serving at each meal today?
Did my child drink only water today and avoid juice/pop? (exception would be homemade veggie or fruit juice made in a juicer in your home)
Did my child take supplements today (I give my kids vitamin D, cod liver oil, multivitamin, and probiotic.)

If you can check all these off most days of the week you are giving your kids one of the best gifts you could give…The gift of good health.

Fitness and natural health blogger, Susie Rahaim, and her three girls

We know processed junk and snacks are bad but its gotten to a point that most people are turning a blind eye and just excepting this. Our kids deserve better and we need to get back to the basics. Teaching about REAL, WHOLE, food grown from the earth and eaten as close to that state as possible. Eating animals that were nurtured and allowed to live a life in their most natural state. We need to SAY NO to processed junk, fast food, and factory farmed animals (who actually produce much less nutritious meat). Start today to make the changes you need to in your home!

To contact Susie with questions or content suggestions, email sdrahaim@aol.com.

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My Healthy Pregnancy Comforts

Written by Chelsea Charles on February 7th, 2013

I’m nearing the end of my pregnancy–37 weeks today! I was reflecting on some of the things that personally made my pregnancy more comfortable and enjoyable so far. I realize each woman’s cravings, aches, and routines are unique during this special time, but thought I’d share mine just in case you wanted to try them. I should probably also include a blog on my not so healthy cravings and indulgences (Wendy’s frosty and buffalo chicken wings anyone?).

Skin Maintenance

For acne: My skin changed drastically during about the 3rd month. To keep acne away, I changed my soap to Cetaphil for my face and Trader Joes’ Teatree Oil Soap for body. Tea Tree oil has antimicrobial properties and gentle on the skin.

For stretch marks: About 7 years ago I was going to a masseuse with the most amazing skin. Her secret….Emu oil. Yep, the same animals that provide the thick wool for Australian sweaters are also known for their oil. I’ve used Emu oil throughout my pregnancy on my belly, thighs, etc. I use Bio oil on my face at night.

Emu Oil is great for the body and face

For hyperpigmentation: The hormones really change the coloring of your face. To combat this, I use Skinceuticals Phloretin CF in the morning and liquid Vitamin C at night. I actually notice changes on my face if I don’t include the Skinceuticals for a couple of days.

comfort

lumbar pillow. This poor rabbit fur pillow is similar to the blanket I used to carry around and silk when I was a toddler. Every mama-to-be needs “her pillow” to protect and prop up her spine as her weight starts to propel her forward when she’s sitting.

my rabbit fur lumbar pillow

An amazing masseuse who specializes in pregnancy massage: Look for this person early on in your pregnancy. I know it is a splurge but as the extra weight causes alignment issues and can really ruin your day. I was fortunate enough to find two (Meg and Darryl) from Zen Massage in Charlotte, NC.

Walking and stretching. I’ve worked out 3-5 days a week throughout my entire pregnancy. Walking just makes me feel good. Very important to stretch afterward though.

Foam Roller: You can get these at Target for about $20. They work on the pressure points and really help to loosen lower back muscles.

Snacks

Dannon Black Cherry Greek yogurt: I make this whipped concoction of Greek yogurt, cottage cheese, whipped cream and flax meal. Might sound gross, but I’ve heard of pregnant women craving stranger things. I love it and eat it almost daily. It gives me extra protein, calcium and Omega 3 (from the flax meal), which is so important for baby’s brain during the third trimester.

I love black cherry Greek yogurt

Lemon water with liquid stevia: Any drink with tons of sugar, artificial colors and flavors (especially aspartame and dyes) are huge no-no’s during this time. This homemade lemonade satisfied my craving for a sweet drink

Peanut Butter Kashi Bars: They are filling, wonderful and 5 grams of sugar. I have one every day (okay, sometimes two).

Lentil Chips: Different brands are popping up all over. I like the Simply 7 and Mediterranean Snacks brands.

Clothing

Black leggings: For anyone who knows me, this is my uniform.

MM6 sheath dress: I have gotten so much use out of this. I recommend purchasing a form-fitting (not tight) sheath that covers your derriere that you can wear with boots, heels, vests, scarves, and will grow with your expanding belly. Again, there are certain things I will splurge on, high-end sheath dresses in dark colors are one of them.

Chelsea Charles in MM6 sheath dress and Max Azria scarf vest

Bras with no underwire. It is nice to wear a sexy pushup because you are so much more endowed during pregnancy (play up the assets). However, baby started to nest right under my rib cage at about 5 months and the underwire prevented me from breathing normally. Beautiful lingerie is supposed to make my man short of breath…not me.

My Count Me Healthy bracelets (sexy stack): I wear it daily and push a bead over for every week. Here is me at 36 weeks! Time to put on a 4th. Also, you’ll notice that they don’t need to be moved completely over to one side. I like to push them together at the top of the bracelet for a really polished look.

Chelsea Charles sexy stack of CMH bracelets. 36 beads for 36 weeks pregnant

Max Azria wrap sweaters: Throw and go. Even if your stomach gets super large, you are covered and looking stylish to boot. Actually, it emphasizes your stomach and makes the rest of your frame appear smaller…swear.

Liz Lange tank tops from Target in neutral colors. Wonderful! They are long, have a sexy neckline, aren’t tight in the arms and wash well.

and the biggest support during my entire pregnancy….an understanding partner. xo CC

My understanding man, Geoff Koch

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Susie Rahaim’s Healthy Living Series: 5 Steps to Nurture Your Mind & Spirit

Written by Chelsea Charles on January 21st, 2013

These five steps act as my guide to continuously growing in faith and love in 2013. If they resonate with you, work at them daily. Amazing things will happen…I promise. Enjoy!!

Health and wellness Blogger, Susie Rahaim's, healthy living tips for body and mind

1. Pray and learn to meditate.

It is said that praying is talking to God and meditation is listening to God. Even if it is just an attitude of gratitude that you could offer each day and stop to think about all that is good in you life at that moment. Start with 5 minutes a day and build from there. You could pray for the needs of people, animals, and places you see. I like to begin and end my day with prayer and meditation and then take some time to sit still and quiet my mind. It is often in these times I get great ideas or encouragement to meet certain goals I am yearning for. Be ready to receive God’s love and direction for your life. It is by God’s grace that we get everything—forgiveness, good ideas, and the power to do good works—everything is a gift from God! Daily reflections, prayer, and gratitude will awaken the mind and widen the eyes and the heart.

2. Set fitness goals.

Whether it is to lose weight, add muscle, improve mental clarity, prevent disease, or just to feel better we all can agree that daily exercise should be a priority. Do not let the excuses creep in. I schedule my workout right into our family calendar. Another thing you could do is tell your spouse your workout plan for the week. This will help you stick to it or get a workout partner so you know someone is depending on you. These ideas may all motivate you a bit more. You can make your workouts as hard or easy as you want to but JUST DO IT! Ask any doctor, chiropractor, or any health care professional and they will agree that exercise is key to good health and longevity.

3. Have a vision.

Use your imagination to think up all that you can and want to be. Make a vision board. Use old magazines and clip and cut all the things you need and want in your life. For example; find a picture of that new car you want and paste it on. In need of cash? Paste on some play money. Want to be happier/more positive? Then paste on different pictures of people smiling and laughing, and paste on positive sayings and thoughts you would like to focus on. I think you get it. Your vision board is personal to you. Once you are finished put it up in a spot you will look at every day. Visualization is a powerful tool in reaching your goals. Review your vision board daily and visualize all that you want and need in your life. See it and believe it in your mind and of course do the work. This is truly the secret of getting what you want in your life. The law of attraction simply says that you attract into your life whatever you think about, good or bad!

4. Get happy!

According to Dr. Oz, happiness blockers include perfectionism, materialism, and entitlement. We need to avoid these pitfalls and strive for change. If you boost your happiness you can live a longer and healthier life. Getting and staying happy leads to lowering your risk for heart disease and cancer and even adding years onto your life. Happy people produce less of the stress hormone cortisol, which can age your body before its time. Happiness is simply being full of positive emotions. These include gratitude, hope, love and passion. We need to try to evoke these types of emotions on a daily basis. Smile, hug your loved ones A LOT, get outside in the natural daylight, and eating healthy are all simple ways to get happy. Listening to music is also a huge mood booster!

5. Give with your words and give from your heart

It is in total self-giving, nowhere else, that we experience peace and joy. I heard this somewhere and it really stuck with me. Applying this to every day life can be tricky in our busy schedules but we must make the effort when we can. We don’t have to attempt to save the world but look for everyday real life small ways to give. Maybe it is a phone call to a loved one, babysitting for someone in a rut, cooking dinner for a new mother, or sending a sympathy card or a thank you card to an unexpected recipient. Try to do something every day. The concept is giving without any alternative motives. Giving from the heart with love. Remember too that our choice of words and language are very powerful. Straight from pastor Joel Osteen, “look beyond faults. Everybody needs somebody to believe in them. Some people have lost their purpose. With our words we can help people. Speak vision into people and tell them what they can become. God calls on us to call out seeds of greatness.” With children instead of telling them what they are doing wrong or labeling them – tell them what they are good at. Work with them and honor them. Whether it’s kids or adults try to make your choice of words come from a place of love and encouragement.

Take the time and try to do just 1 or all 5 of these tips and either way you are headed on a positive journey. Use you CMH bracelet in the New Year to count and stay focused on your goals! – SR

Susie Rahaim is a mother of three, fitness & natural health blogger and dance instructor. To ask Susie a question or to request she cover a topic, email her at sdrahaim@aol.com

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Susie Rahaim’s Healthy Living Series: Secrets to Weight Loss for the New Year.

Written by Chelsea Charles on January 10th, 2013

Gluten free, paleo, primal, low carb…we have all heard the terms but do we know what they mean? Why are so many people losing weight eating this way? But most important, why is this way of eating proving to be the healthiest for us? It’s a new year and that could mean a new you! For myself, I have been following the Paleo diet for over a year now. Sure I’m human and I have my days when I just cave and have got to have that piece of garlic bread at a restaurant, but through the months I have gotten so much better and now I can say that I rarely crave or eat bread / grain products. Here is what I could find to answer some questions you may have on this lifestyle.

Fitness and natural health blogger, Susie Rahaim, with her husband, Bob Rahaim

Lets start with the basic question of what is gluten? Simply put gluten is a protein found in wheat (including kamut and spelt, barley, rye, malts, and triticale). The wheat we eat today is not the same wheat our grandmothers used. The seeds are being sprayed with pesticides and the actual wheat strains are being altered. So going gluten free would be to avoid these grains. Though you may not be allergic to gluten (celiac disease), you may be sensitive and not even know it. Symptoms of gluten sensitivity can include digestive problems, but also bone pain, fatigue, depression, panic attacks, skin rashes, generally feeling unwell, weight gain, and obesity. We humans are poorly designed to consume and digest grains. Most grains and all processed foods are connected with immunological, and inflammatory disease. Sadly many people will not suspect gluten or grains as a culprit to their health problems. People who have gone gluten free and overall grain free or have adapted this way of eating to most of their meals are finding immediate results in the weight loss department and in overall health. Our bodies lose weight because we are replacing the grains with the right REAL food our body needs and thrives on (raw veggies, fruit, nuts, seeds, proteins, and fats). Our hormones get regulated, our cravings go away, and BAM the numbers start to drop on the scale. Not only that, but people are getting relief from arthritis and joint pains, acid reflux, migraine headaches, as well as many other conditions.

One note is to beware of gluten free products. Many contain tapioca, cornstarch, or rice starch that can all wreak havoc on the body. Stick to REAL unpackaged foods even if a box says “gluten free”. Gluten free does not eliminate all grains because some like corn, rice, and quinoa can still be consumed. Grain free is elimination of all grains.

This leads to the whole paleo / primal way of eating. Paleo eating is gluten and grain free eating at its best. To go Paleo means to eat what our hunter-gatherer ancestors ate such as grass-fed meat, and especially nutrient-dense organ meats and fat, yes FAT, but avoid any and all factory farmed grain fed meat. Wild-caught fish, veggies, fruit, and certain nuts and seeds are all part of the program while avoiding grains, legumes (more on this), sugars, processed foods, most dairy, and most anything else that did not exist pre-agriculture. Legumes (beans) should be treated like grains and be avoided. Legumes were not consumed by the paleo hunter-gatherer because they needed to be cooked in order to be edible.

Many die-hard paleo followers avoid dairy but for me the only dairy I consume occasionally is raw milk, buttermilk, and kefir and well as raw milk cheese. Why Raw? Pasteurization kills any and all beneficial bacteria and also damages the vitamins, minerals and denatures the proteins in the milk. Pasteurized milk is not a living food and can cause health problems. If you or any one in your family are huge dairy drinker’s it would benefit to look more into this.

I enjoy nutrient dense meats and more fish now. I have learned to get creative with different oils and fats to spruce up veggies and salad dressings. I bake with coconut flour and use stevia as a sweetener. I learned to use spaghetti squash as a pasta replacement and even my kid’s love it.

Spaghetti squash is a wonderful substitute for grain-based pasta

I enjoy making my own trail mixes and apples and almond butter are a daily requirement for me! With this way of eating I am able to maintain an ideal weight for me easily and not have to diet or count calories. Not only that, I am stronger and have more energy for intense workouts like syphus, burst training, sprints, and more! The diet and exercise combined has helped me sleep great at night and wake feeling good, healthy, and strong. If you have tried it all and are one to make New Years Resolutions make going gluten free or even better eating the Paleo way your New Years Challenge. Your diet staples consist of good quality meats and fish, fats, veggies (mostly raw), fruit, nuts, seeds, eggs and minimal dairy.

As you eat more protein and fat and less carbs from breads, crackers, cereals and processed foods your body get more efficient at using up fat and stored fat for fuel. According to Mark Sisson at Marksdailyapple.com “human metabolism is pre-programmed by evolution to be primarily fat based (the real preferred fuel).” You can read more at: http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#ixzz2By6bGwFA

Use you CMH bracelet to count the days you can go grain free!

Use your CMH bracelet by Chelsea Charles to count your wheat (or entirely grain) free meals

Happy New Year to you all and keep counting! – SR

To contact Susie with a question or content topic, email sdrahaim@aol.com.

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Holiday Babymoon

Written by Chelsea Charles on December 25th, 2012

Merry Christmas! I’m writing this 31 weeks pregnant sitting at a Starbucks counter overlooking the last minute, bustling shoppers in downtown Philadelphia on Christmas Eve. Geoff and I are visiting his family who live about an hour outside the city, and we took a couple of days by ourselves to have our Babymoon. I’d like to thank Geoff’s brother, Matt, and his wife, Stephanie, for surprising us with a beautiful room right in the heart of downtown. It was so relaxing and fun that I had to share. I’ve never been to the city of Brotherly Love, but Geoff grew up here so we had an agenda all about food, relaxation, shopping and…more food (people in Philly take cuisine seriously, which thrilled me since I officially can’t see my toes).

Reading Terminal Market

This is a historic, indoor farmer’s market right in the heart of downtown. Along with the largest produce selection I’ve ever seen, counter after colorful counter of every type of cuisine peppered the market—Greek, Japanese, Cajun, Chinese, Lebanese, Italian, ice cream fountains, bakeries, and stalls devoted to the art of the Philly Cheesesteak.

Reading Terminal is a must for lunch.

"Making Whoopee" pies at the Flying Monkey in Reading Terminal

Produce at Reading Terminal

The Wanamaker Building

Now Macy’s, but still known to the locals as the classic department store, Wanamakers, this tourist destination has a beautiful light show every hour.

Overlooking the ground floor of the Wanamaker Department Store. Someone got so excited about the Christmas light show they threw their panties over the side. Look close...

Pics of the Christmas tree changing color for the Wanamaker light show

LOVE Park

Nicknamed because of the LOVE statue by Robert Indiana located in the park’s center. We waited in line for 25 minutes to get a picture and so worth it to me.

Chelsea Charles and Geoff Koch underneath the LOVE sculpture

Geoff and I underneath the LOVE sculpture in Love Park

Couples massage at Eviama

Eviama is a holistic day spa near Rittenhouse Square. This was one of the best massages I’ve ever had. Plus they were able to get us an appointment same day and accommodate my need for a masseuse certified in pregnancy massage.

The zen waiting area at Eviama in Philadelphia

Dinner at Buddakhan

We decided to just sit at the upstairs bar and the meal was fantastic. We shared miso black cod, wasabi crusted filet, sea scallops, and wok broccoli. Yum!

Buddakan Philadelphia

Hot and Sour Scallops from Buddakan

Boutique shopping in Old Town

Philadelphia has some really hip shopping with tiny boutiques featuring sophisticated, yet wearable lines like Isabel Marant Etoile, Rag & Bone, and Graham & Spencer. I spent hours looking at the unique jewelry, handbags and cool displays (I have a very patient man).

Inside 3rd Street Habit

Unique display cases and terariums at Arcadia

Unique display cases and terrariums at Arcadia

The Geisha House boutique

I feel so blessed for the holiday season and looking forward to the New Year. Merry Christmas! – CC

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Giving Back: Laura Johnson on founding “April’s Action”

Written by Chelsea Charles on December 15th, 2012

There’s no greater gift than giving your time and one person who knows this well is my friend, Laura Johnson. The wife, mother of two, sales manager and model is also founder of charity, April’s Action. The events coordinated and positive changes created this past year via April’s Action have been extraordinary. Here is a Q&A with Laura on her charity and how kind actions of all sizes are the best way to bring together a community while also honoring a loved one’s memory.- CC

Laura, her husband Miles and son, Miles Drew at a recent April's Action event

When/Why did you decide to start April’s Action?

LJ: In October of 2011, I lost a dear friend, April Lowe Kelly, to cancer. She was 35 years old. I had the privilege of knowing her the last 2 ½ years of her life. Her husband (he and I were friends in high school) and family had moved in and she and I immediately became friends. Her back door was always open and we could sit at that kitchen table and talk for hours it seemed (with kids at our feet, of course).

April Kelly with her son, Owen

April had a humble, honest and kind way about her. She smiled immediately when you saw her, no matter what kind of day she was having. You had a “clean slate” with April…always. That’s what my husband, Miles, says to describe her. You walked away feeling better about who you were. She knew no judgment. I don’t think I’ve ever known anyone like that.

In grief and confusion, there is purpose. One night early May I sat staring at this painting my brother-in-law had painted me nearly a year before of these illuminated candles with my second son, Jace, only a few months old. Oh! I wanted to do something big–to give back in some way. I had a responsibility. To humbly love others and give glory to God for a beautiful person who put a stamp not only my life but for all those who knew her. Thank you April.

The message of April's Action

What are some of the things April’s Action does for others?

LJ: I had watched April’s family, best friends, and even my husband serve April’s family in a time of need. That’s what I believed April’s Action could do for others. I had seen people that hardly knew her family give of themselves and expect nothing in return. THAT is what I believed our foundation could do for others. If nothing else, I believed it could simply be an organization to channel others to help each other in some way.

As of today, we organize teams to volunteer their time to clean homes for families in crisis, get meals to those in need, organize events to give back to those caregivers in the community who work with cancer patients or even the cancer patients themselves. Furthermore, we post those that are in need of thoughts in prayers on our fb page. Knowing you have support and prayers of those who love you (even from so many who don’t know you) is powerful—this is April’s Action.

Designing holiday ornaments for the patients of the West Clinic in Memphis, TN

Aprils Action ornament. A symbol of April Kelly's legacy and giving back.

One of the greatest gifts of this experience is April Kelly’s best friend, April Lipsey. She cared for April until she passed and took the term “friend” to a whole new level. She cleaned for her, cooked and coordinated meals for her and her family, did laundry, you name it. So, who do you think helps me daily with our organization? I couldn’t imagine doing this without her.

Laura and April Lipsey at the Race for the Cure w/ team April's Action

Laura and April Lipsey with Amy Pence at the Race for the Cure w/ team April's Action

Team April's Action at the Race for the Cure

I simply want April’s Action to be like I felt she was in my life—a bright candle (like the painting). We are all different shapes and sizes and we burn at different times. She burned just a little bit brighter for me. It’s a quote I have believed in for a long time. We must choose. Be a candle or the mirror that reflects it.

What are your future goals for the charity?

LJ: Keep doing what we’re doing. I would love for there to be three or four chapters in other states in the next few years. So there you go! pay it forward. – Laura Johnson

To learn more, visit April’s Action page on facebook

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