Kale, Apples, and Pistachios Make This Salad a Superfood Win
Bored with eating the same old salads day after day? We feel you. That’s why we came up with healthy salad ideas for every day of the week. And then we made it better by tossing in this superfood-packed recipe.
First, there’s kale, a nutritional powerhouse thanks to high amounts of iron, fiber, calcium, and vitamins A, C, and K. While the green can turn some people off faster than Usain Bolt can run 100 meters, there’s a secret: Those who hate it may only feel that way because they ate kale that was too tough. The secret to making it more tender—and, in turn, more delicious—is massaging it for a few minutes with a simple oil and vinegar dressing, as that mellows the bitterness a hefty amount. (You can also hide kale in these tasty smoothie recipes.)
This superfood salad also has apples, a seasonal star due to its status as an antioxidant- and fiber-rich fruit. Granny Smiths work particularly well with this recipe, but you can use whatever variety suits your fancy.
Then comes the fun part: pistachio hemp clusters! They’re made by dry-roasting heart-healthy pistachios with hemp hearts, which are loaded with essential fatty acids. You combine that duo with honey and cinnamon, and all of a sudden you’re holding onto a cluster full of deliciousness. Toss ’em in your salad and all of a sudden you have a lunch that’s nowhere near sad status.
Kale & Apple Salad with Pistachio Hemp Clusters
Makes: 2-4 servings
- 1 bunch of kale (around 8 cups when finely chopped)
- 1 large Granny Smith apple
- ½ cup shelled pistachios
- 3 tablespoons hemp hearts
- 2 ounces crumbled feta cheese
- ¼ cup extra virgin olive oil
- Juice from ½ lemon
- 2 tablespoons white balsamic vinegar
- 2 tablespoons + 2 teaspoons honey
- ¼ teaspoon cinnamon
- ¼ teaspoon fine sea salt + more to taste
- To make the pistachio hemp clusters, first cover a plate with parchment paper. Next, roughly chop the pistachios. Place them in a small saucepan over medium-low heat. Add in the hemp hearts, cinnamon, and a pinch of sea salt. Dry roast for 5 minutes, tossing a few times.
- Add 2 tablespoons of the honey into the saucepan, stirring to evenly combine.
- Remove the mixture from heat and transfer to the parchment paper-lined plate. Press the mixture into the plate with a spoon or your hands. Allow it to cool while you prep the rest of the salad.
- Wash the kale and remove its tough stems. Thinly slice the kale, and place it in a large bowl.
- Make the dressing by squeezing the lemon juice into a small bowl. Add in the olive oil, white balsamic vinegar, remaining honey, and ¼ teaspoon of sea salt. Whisk together.
- Pour the dressing on top of the kale. Begin massaging the kale by grabbing a bunch in your hand at a time, squeezing and rubbing it together. Continue to massage the kale for about 5 minutes.
- Finely dice the apple and add to the kale bowl. Add in the crumbled feta cheese.
- Once the hemp/pistachio mixture has cooled, break it off of the plate into clusters, and throw them in the salad. Add sea salt to taste.
- Toss everything together and enjoy immediately.
9 Habits of Mega Successful People
Building wealth takes years of smart decisions, both professionally and financially. But according to according to one man who interviewed hundreds of self-made millionaires, getting rich also means keeping certain lifestyle habits.
Tom Corley, an accountant and financial planner, surveyed 233 wealthy individuals, mostly self-made millionaires, on their daily habits. He compared those answers to responses from 128 lower-earning individuals, or those with less than $35,000 in annual gross income.
In his best-selling book “Change Your Habits, Change Your Life,” Corley explains that wealthy people set themselves up for success in a few specific ways. Here are the habits they have in common:
1. They get up early
Nearly 50 percent of the self-made millionaires in Corley’s research got out of bed at least three hours before their workday actually started. Many of them use the free time to tackle personal projects, plan their day, or make time for exercise.
“Getting up at five in the morning to tackle the top three things you want to accomplish in your day allows you to regain control of your life,” he writes. “It gives you a sense of confidence that you, indeed, direct your life.”
2. They read, a lot
A whopping 88 percent of Corley’s wealthy respondents say they devote 30 minutes or more each day to education or self-improvement through reading.
Most do not read for entertainment; they prefer biographies, history, and self-help books.
If you enjoy a good novel, that can help you too. Science shows that reading for pleasure can also boost your career. And Corley’s point holds for many kinds of narratives. “There are important life lessons to be learned in biographies of people with rags-to-riches stories,” he writes.
Legendary investor and self-made billionaire Warren Buffett says that reading has been the most crucial habit he’s developed. If you’re looking to pick up a new book, check out the business classics Buffett and other leaders love.
3. They spend 15 to 30 minutes each day on focused thinking
Many of the self-made millionaires Corley interviewed said they make time to process everything that’s going on in their lives.
“The rich tend to think in isolation, in the mornings,” he writes “and for at least 15 minutes every day.”
Often they’ll reflect on their career, their health and their personal relationships. Having quiet time to analyze your thoughts is associated with stress reduction.
In fact, taking two minutes at work to focus on nothing but your breathe will help you relax, a Harvard-trained doctor tells CNBC.
4. They make exercise a priority
Working out regularly clears your head and makes you feel more motivated, studies show.
According to Corley, 76 percent of his survey respondents carve out 30 minutes or more for aerobic exercise like jogging, biking or walking each day.
Many successful business leaders make sure to workout. Billionaire Richard Branson, for example, says that his morning routine of waking up at 5 am to play tennis or bike, has doubled his productivity.
5. They spend time with people who inspire them
“You are only as successful as those you frequently associate with,” Corley says.
If you don’t have highly-motivated people in your personal network yet, fear not. Self-made millionaires volunteer, which is a great way to meet other positive, motivated individuals. You could also join groups for people who share your same career or personal interests, Corley suggests. Then develop the relationship by keeping in touch.
And be choosy about who you spend your time with. “[Successful people] also make a point to limit their exposure to toxic, negative people,” says Corley.
6. They pursue their own goals
Most self-made millionaires plan to get rich and then make it happen, Corley’s research finds.
Eighty percent of the wealthy are “obsessed with pursuing goals,” he writes. They refer to both daily and long-term goals regularly.
“I’m here to tell you to avoid putting your ladder on someone else’s wall and then spending the best years of your life climbing it,” Corley says. “Find your own wall, your own dreams, and your own goals, and pursue them.”
7. They get enough sleep
Albert Einstein reportedly preferred to get at least ten hours of sleep a night. If you too function best when you’re well-rested, Corley has some good news.
An overwhelming 89 percent of self-made millionaire sleep seven or eight hours each night or more.
“Sleep is critical to success,” he writes, citing its effects on memory function and creative thinking.
8. They have multiple incomes
“Self-made millionaires do not rely on one singular source of income,” Corley says. “They develop multiple streams.”
So how many sources of income do they have?
“Sixty-five percent had at least three streams of income that they created prior to making their first million dollars,” Corley says, such as a side-business or income generating investments like REITs or real estate.
“Diversifying sources of income allows you to weather the economic downturns that inevitably occur,” he writes.
9. They avoid time-wasters
Money isn’t the only important resource for wealthy people. Time is crucial too.
“When we invest our time in anything, it’s lost forever,” Corley writes.
Be choosy about the apps you spend your time with, too, instead of spending hours on end watching Netflix or scrolling through Instagram.
“When you see time as the greatest risk of all, it will force you to become more aware of exactly how to invest your time,” says Corley.
Best Summer Office Friendly Dresses
Snap up this season’s most stylish dresses for the daily grind.
Temperatures are finally on the rise but, while we may dream of escaping to a faraway beach, the nine-to-five is a harsh reality that the many of us must follow.
So, what does one wear to work when the temperatures are so stifling?
Knowing how to dress for warmer climes can pose a real sartorial dilemma. After all, short shorts and flip-flops are hardly workplace-appropriate, but at the same time, the very thought of having to don a starchy button-up shirt for the commute brings us out in a sweat.
The solution? An easy, breezy, yet suitably smart summer dress.
Luckily enough, what constitutes a ‘work dress’ these days doesn’t have to be something ill-fitting or stuffy. Instead, dressing like you mean business is now as much about the cut and finishing touches as anything else.
As such, creating the ultimate workwear wardrobe for the summer requires a combination of smartness, comfort, style and, in our opinion, nothing that sits too far above the knee.
Here, we’ve scoured the high-street to find the best dresses that are flattering, office appropriate and promise to keep you cool all-day-long.
Chevron Stripe Linen Dress: £49, Warehouse
Warehouse is a great spot for finding smart dresses that promise to keep you cool in the summer months and this option is no exception.
A sleeveless design with a midi-length finish and A-line cut, it nips in at the waist to create definition while the non-directional stripes put a stylish and summer-worthy twist on the classic boardroom pinstripe.
We also love the fact it has two front pockets which are perfect for storing your office essentials. Available in sizes 6-18.
Polka Dot Tie Back Dress: £46, Topshop
This dress from Topshop is a great option for anyone who likes to keep up with the latest trends but still wants to look professional.
A nod to the popular polka dot trend, it has a retro-inspired look with a scoop neck, fitted waist and midi-length skirt. The neutral sand colour means it’s smart enough to wear to work while the addition of polka dots and a tie back detail gives it a playful twist.
If you prefer to keep your arms covered during the daily grind, add a lightweight cardigan in keeping with the dress’ vintage-feel. Available in sizes 4-18.
Cotton Shirt Dress: £39.99, Mango
If you can’t get away with wearing floaty, maxi-length dresses to work there is an obvious alternative: the shirt dress.
Made for hot summer days in the office, this style is classic and fuss-free meaning you can pick it out of your wardrobe without giving dress codes a second thought.
The trick here is to opt for one that’s made from airy fabric like this cotton option from Mango which comes with a classic collar, button fastening, flared skirt and removable bow that you can switch out for a smarter belt. Available in sizes 6-12.
Sleeveless Belted Dress: £69, & Other Stories
A vibrant addition to any office wardrobe, this rust-coloured midi-length dress from & Other Stories is so versatile that you will able to wear it everywhere from the boardroom to your summer holidays.
The structured fit, collared top and pleated shoulders make it work appropriate, while the loose skirt and sleeveless finish promise to keep you seriously cool.
Wear yours with everything from classic white trainers to ballet pumps or court shoes. Available in sizes 4-14.
Buttoned Wrap Dress: £30, Monki
Inject a dose of colour into your workwear wardrobe with this green dress that comes decorated with all-over white spots.
A piece that will stand out in the office, it’s designed with a flattering wrap-effect silhouette that nips at the waist with a button closure and falls to a fluid midi hem.
While the shade is eye-catching, the three-quarter-length sleeves and modest v-neck make it appropriate for the nine-to-five. If you like the cut but aren’t convinced by the colour, the good news is it comes in plain black too. Available in sizes 4-16.
Long A-Line Jersey Dress: £59, Cos
A brand best known for its focus on comfortable cuts and quality materials, Cos is the go-to destination for anyone looking for fail-safe classic pieces that still feel on-trend.
Case in point: This long dress made from smooth stretch-cotton jersey that’s inspired by ballerinas. A slim, waisted fit, the skirt flares towards the hem and also features short sleeves, a scooped lower back and discreet side pockets.
We think the black option will look great worn with matching block heels and gold accessories, however it also comes in peach for those who want to get noticed. Available in sizes XS-L (8-18).
Linen Dress: £39.99, Zara
An easy, lightweight choice for summer, invest in this linen dress from Zara and you’ll be set for the entire season.
Great for balmy days, the combination of a lightweight material with a smart collar, gathered sleeves and button fastening means it’s perfect for when you want to look put together but still feel comfortable.
Compliment the warm hue with earthy tones like tan and deeper shades like khaki or forest green. Available in sizes small to large (8-12).
Patterned Chiffon Dress: £49.99, H&M
Florals are a perennial choice for the fashion crowd during summer but they can be a difficult print to master at the office.
The trick here is to opt for more grown up silhouettes or, in the case of this dress from H&M, a more mature motif. Decorated with a hand drawn floral design, the peach-coloured dress is made from chiffon and finished with a flared skirt that finishes on the calf.
Accessorise yours with heeled mules or a pair of sandals at the weekend. Available in sizes 4-18.
Jackie Sleeveless Fit and Flare Dress: £185, Reiss
If you prefer to wear dresses that are more form-fitting, this option from Reiss ticks all the boxes.
A fit and flare style, it’s cut to a round-neck with a sleeveless silhouette that skims the body and finishes just above the knee. A real investment piece, you can wear this option all-year-round, simply layer a crisp white shirt underneath during cooler months and pair with black pointed court shoes.
We love the chic navy-hue but it also comes in sunset orange and light blue. Available in sizes 4-14.
Cotton Rich Checked Cap Sleeve Skater Dress: £49.50, Marks & Spencer
Checks are a popular print when it comes to workwear and this Marks & Spencer dress offers a contemporary take on the trend.
The skater skirt-style, sleeveless design and cotton rich fabric make it super-soft and breathable, while the structured top and feminine ruffle detail give it a fashionable twist.
A great option that will see you through summer, it will look just as great worn with sensible heels at the office as it will a pair of white sandals for walks on the beach. Available in sizes 6-22.
For a dress that will make a fashion statement, keep you cool and still be appropriate for the boardroom, we suggest investing in Warehouse’s pinstripe dress. Made from linen, it makes for a super-comfortable and breezy fit that promises to flatter most body shapes.
Alternatively, if you want to brighten up your workwear wardrobe Monki’s spotted wrap dress is also a great buy.
New Amazing Theme Parks for Kids
Adrenaline-pumping thrill rides may get all the buzz in the theme park biz, but there’s also a lot of tamer fun to be had for families with little kids. The good news is that theme parks are launching a lot of fun new attractions for the younger set this summer, and often—but, alas, not always—lower height requirements go hand in hand with lower admission prices.
California’s Best New Attractions for Little Kids
Love superheroes? Six Flags Magic Mountain introduces a new shooter dark ride called Justice League Battle For Metropolis 4D, which teams up Superman, the Flash and Wonder Woman for a face-to-face encounter with The Joker. After being introduced last year at other Six Flags locations, this immersive ride won the prestigious Best New Ride award from the International Association of Amusement Parks and Attractions. The minimum height is just 42 inches, so most 5-year-olds can give it a whirl.
This summer, SeaWorld San Diego is introducing a new three-acre area called Ocean Explorer, which includes a mix of rides and aquariums, as well as dining and a play area. Families can take a submarine journey as scientific researchers and explore kid-friendly pod-like aquariums they can crawl through and come face to face with creatures such as spider crabs and moray eels.
Florida’s Best New Attractions for Little Kids
The huge news at Disney World this year is the introduction of the fantasy world of Pandora, inspired by Cameron’s “Avatar.” The first must-do attraction is the family-friendly Na’vi River Journey, where will guests climb aboard a reed boat and float down a mysterious river hidden within the bioluminescent rainforest full of caves, passing by exotic glowing plants and amazing creatures.
Last year at its Epcot theme park, Disney World introduced Frozen Ever After, which takes guests through the kingdom of Arendelle from the Disney animated hit, “Frozen.” Families can celebrate a “Summer Snow Day” on a journey through a frozen willow forest, past Troll Valley and up to Queen Elsa’s palace high up on the north mountain.
Georgia’s Best New Attractions for Little Kids
Love superheroes? Six Flags Over Georgia in Austell introduces a new shooter dark ride called Justice League Battle For Metropolis 4D, which teams up Superman, the Flash and Wonder Woman for a face-to-face encounter with The Joker. After being introduced last year at other Six Flags locations, this immersive ride won the prestigious Best New Ride award from the International Association of Amusement Parks and Attractions. The minimum height is just 42 inches, so most 5-year-olds can give it a whirl.
Last year, the same park introduced a DC Super Friends kids area with five family experiences themed on superheroes and villains: a Superman Tower of Power, Batcopters, Wonder Woman Flight School, Harley Quinn Games and The Joker Funhouse Coaster.
Idaho’s Best New Attractions for Little Kids
In 2015, Triple Play Family Fun Park expanded in Hayden to include a laser tag arena and a 32-foot-tall indoor ropes course with attractions for all ages.
Silverwood Theme Park, north of Coeur d’Alene, doubled the size of its family entertainment area in 2014 with a family spinning coaster, a kiddie Ferris wheel, and other attractions designed for children and young families.
Illinois’s Best New Attractions for Little Kids
In 2015, Six Flags Great America in Gurnee celebrated 40 years by reintroducing three children’s rides that existed when it first opened: the “Lady Bugs,” the “Red Baron Airplanes,” and the “Tots Livery Surrey Carriage.”
Indiana’s Best New Attractions for Little Kids
In 2014, Indiana Beach Amusement Resort in Monticello debuted four new attractions for children and families: the Baby Baron bi-plane, Dragon Wagon mini coaster, Growler teacup ride, and the Rock N Tugboat simulator.
Massachusetts’s Best New Attractions for Little Kids
In 2015, Edaville USA, a family amusement park and heritage railroad located in South Carver opened Thomas Land, an 11.5-acre area with 14 rides based on “Thomas & Friends.” Thomas Land features a 20-minute long, scenic train ride on a life-sized Thomas the Tank Engine and theme park favorites, including a roller coaster, drop tower, Ferris wheel, soft-play area, and more.
Minnesota’s Best New Attractions for Little Kids
In 2015, Valleyfair in Shakopee opened the family-friendly “Barefoot Beach” splash pad, adding nearly one acre of water play attractions for young guests. In 2014, the park introduced the Northern Lights family coaster and the Route 76 family area with three classic rides: Antique Autos, Tilt-a-Whirl, and Scrambler.
Missouri’s Best New Attractions for Little Kids
Silver Dollar City in Branson opened a new fire station-themed section in 2015 called Fireman’s Landing with new family rides and four interactive play zones for families. Rides for little ones include the Fire Spotter, a soaring balloon ride for spotting fires; Fire Wagon Frenzy, a bumpy bucket ride; Fireman’s Flyer, a low swing ride for little ones; Up the Latter, a small free-fall, drop ride; and Lucky’s Dizzy Dogs, a bouncing ride around a fire hydrant. The new interactive play areas include the Firefighter’s Fire Drill, with buckets, pumpers, foam ball cannons and more for putting out mock fires; Firefighter’s Junior Fire Escape, a small obstacle course with soft play areas for toddlers; and Firehouse Splash Yard, with squirting water jets and pump hoses.
New Hampshire’s Best New Attractions for Little Kids
In 2014, Story Land in Glen debuted Roar-O-Saurus, a dinosaur-themed wooden roller coaster designed for the whole family. The 12-passenger coaster has a maximum height of 40 feet and takes riders through its 1,242 feet of tracks behind Rory, the little dinosaur with a big roar.
New Jersey’s Best New Attractions for Little Kids
Love superheroes? Six Flags Great Adventure introduces a new shooter dark ride called Justice League Battle For Metropolis 4D, which teams up Superman, the Flash and Wonder Woman for a face-to-face encounter with The Joker. After being introduced last year at other Six Flags locations, this immersive ride won the prestigious Best New Ride award from the International Association of Amusement Parks and Attractions. The minimum height is just 42 inches, so most 5-year-olds can give it a whirl.
In 2015, Storybook Land in Egg Harbor Township installed the tree-shaped “Out on a Limb!” children’s swing ride with a squirrel that sits on top of it.
New York’s Best New Attractions for Little Kids
In 2015, Six Flags Great Escape in Lake George introduced the Buccaneer Beach children’s area in its Splashwater Kingdom water park. The pirate-themed kid-friendly water playground is stocked with a vast array of water games, pop-up spray jets, splash pads, and water slides.
Ohio’s Best New Attractions for Little Kids
In 2015, Kings Island in Mason unveiled two new rides. “Woodstock Gliders,” a classic flying scooters ride, featuring eight two-person planes that glide 28 feet above the ground. As the planes begin to rotate, they fan out over a large area. Each plane has a movable front wing that allows you to control the flight and alter their ride experience from mild to wild. “Snoopy’s Space Buggies” is designed for children of all ages and bounces families in six four-seat vehicles while rotating in a circle.
Pennsylvania’s Best New Attractions for Little Kids
Like drop towers? Hersheypark in Hershey is introducing the new Hershey Triple Tower, which offers a choice between an 80-foot drop on Hershey Kisses tower (36 in. min height), a 131-foot plunge on Reese’s Tower (42 in. min. height), while leaving bigger kids to the 189-foot drop on Hershey Tower (48 in. min. height).
In 2015, opened the “Laff Trakk Indoor Coaster,” a spinning glow-coaster. The family-friendly ride entertains guests with thrills from a 1,400-foot steel track, high-banked curves, camelback air time hills and curves, and an Immelman turn, as well as funhouse sights and sounds complete with glimpses of colorful characters and a dizzying hall of mirrors. In 2014, the park unveiled three new family rides: Cocoa Cruiser is a 12-seat roller coaster, a classic Teacups ride, and the Sweet Swing, where up to 12 guests sit back-to-back in bench style seats as they swing back and forth.
Tennessee’s Best New Attractions for Little Kids
In Pigeon Forge, Dollywood is introducing Whistle Punk Chaser, a new junior coaster that throws thrilling twists and turns at Dollywood’s younger loggers, helping prepare them for the day they can join their parents aboard the award-winning Thunderhead wooden coaster. Whistle Punk Chaser joins FireChaser Express, another junior coaster introduced in 2014.
Texas’s Best New Attractions for Little Kids
The Bugs Bunny Boomtown section opened at Six Flags Over Texas in Arlington in 2014. The new area encompasses 10 attractions, including Looney Tunes Adventure Camp, Marvin Martian’s Space Rockets, and Daffy Duck Bucket Blasters.
Virginia’s Best New Attractions for Little Kids
Great Wolf Lodge Williamsburg debuted three new attractions in 2015. The resort unveiled “Slideboarding,” a water slide experience integrated with a video game that challenges you to hit corresponding targets on their controller as they travel down the slide. The “Howler’s Peak Ropes Course,” a 50-foot-tall ropes course with zip-lines, ropes, and wobbly bridges, made its debut. The resort also launched “The Clubhouse Crew,” an experience where children design their own stuffed companions that accompany them throughout a puzzle-solving mystery.\
Tackling Toddler Sleep Problems
Troubleshoot your tot’s nighttime woes so you can all get the rest you need in your own beds.
Sound familiar? If these toddler sleep issues don’t ring true yet, they may soon. While most toddler sleep issues are related to age and stage of development, sometimes underlying health or psychological problems may be at least partly to blame. Regardless of the nocturnal nuisance that’s disturbing everyone’s sleep, there are sound sleep solutions.
Waking throughout the night (again and again)
Getting your child to sleep through the night is a common and challenging toddler sleep problem. Susan Zafarlotfi, clinical director of the Institute for Sleep and Wake Disorders at the Hackensack University Medical Center in New Jersey, says finding a solution for this one depends on your child’s age and whether your child not sleeping through the night has suddenly occurred out of the blue.
“Young toddlers may wake up from teething or they may be sick,” she says. “Parents need to step back and see what has happened in recent weeks in their toddlers’ lives. Is there a new bed? A new sibling? A change in caregivers? Is the child taking a longer nap?”
If your tot calls out to you during these middle-of-the-night episodes, Zafarlotfi advises going into the room to comfort your toddler with a lullaby, soft music, or any other soothing routine that you use at nighttime. “Assure them that they are OK and then leave their room,” she says.
If this scenario happens night after night after night, she says, you should delay going into the room to soothe your child by five minutes each night.
Crying at bedtime to the point of being sick
Should you really just let your toddler cry it out? Often called Ferberizing, this method may seem cruel to some parents, especially if the child cries himself or herself sick. Other parents swear by it.
Ferberizing is really all about changing your toddlers’ sleep associations, which should solve this toddler sleep issue. “If a mom rocks her toddler to sleep, this is that child’s sleep association. If the goal is to get the toddler to go sleep by herself, you need to shift the association to one that she can do herself — the Ferber method is one way to do that,” Cradock says.
If letting your child cry until she vomits seems too barbaric, go into the room after your child cries for a set amount of time, rub her back, and say, “Mommy is going to sleep, too,” and then walk away, Zafarlotfi says. You may have to do this a few times a night before your toddler is comfortable. If this cry-it-out method is not something that you or your partner (or toddler) can stomach, discuss alternative methods with your pediatrician.
The bedtime routines that never end
Sleep specialist Rafael Pelayo, MD, an associate professor of sleep medicine at Stanford University School of Medicine, says, “The goal is to make bedtime a positive experience.” In two-parent households, bedtimecan become tumultuous. “Either one parent says, ‘I put her to bed last night and now it’s your turn,’ or one parent is better than the other at putting the kid to sleep and resentment comes in to play,” he says. “This is more related to family dynamics than the child. But kids pick up on their parents’ stressand anxiety around bedtime, and that gets them stressed out and prolongs bedtime.”
Pelayo recommends the following solution. “Both parents should go into the room, dim the lights, and chat amongst themselves for about 20 minutes or so because there is nothing more boring, yet more reassuring and safe, than having both parents there,” he says. “Instead of saying, ‘Let’s get this kid to sleep,’ just hang out, talk, relax, and think about how lucky you are to have such a great kid.”
Preferring your bed over his or her own
Some parents may enjoy sleeping with their children, but this can be a toddler sleep problem in other families. Sharing a room or sharing a bed may be primarily a cultural or economic issue, Pelayo says. “You can only put baby in a crib if you can afford a crib, and your baby can only have their own room if you can afford it,” he says. “It is really a cultural thing to have kids sleep in separate rooms or beds.”
But if both parents agree that bed-sharing is a troublesome toddler sleep issue, “try telling them that mom and dad are happier when they sleep alone because children innately want to please their parents,” he says. “Or say, ‘There is no such thing as a three-person bed, just two-people beds.'”
Children may be scared to be alone, so you need to let them know that they are safe and secure wherever they sleep.
Breaking this habit can be hard, Zafarlotfi says. It usually starts innocently enough. “A child may have had an earache and slept in their parents’ bed and gotten used to it,” she says. “If they are accustomed to your bedroom, you need to reverse it and spend more time in their bedroom. Stay in their room on a recliner, dim the lights, and act as if you too are dozing off or relaxing at bedtime or naptime so they know that you are present,” she says.
Be positive. “Say, ‘Mommy needs her time, but she will come to your room for a while.'” While you are there, “play soothing music and have fun in their room so they know that their bedroom is not for punishment or abandonment,” Zafarlotfi says. “When they fall asleep you can say good-bye or sneak out.”
Consistency counts too. Zafarlotfi says, “You can’t take them to your bed one night and then not let them in the next night.”
“The first thing you can do is to look for any physical problems that may be disturbing their sleep,” Pelayo says. Snoring, acid reflux, heartburn, or even allergies may be waking your child up at night, not nightmares. “If there doesn’t seem to be anything physical causing them to wake and stir,” he says, “then it’s time to talk about the nightmares. Tell them that they are always safe and that nightmares and dreams are like paintings and drawings, meaning that they can paint a nice picture or scary picture,” he says.
Dream rehearsal may also help children take the sting out of nightmares. Here’s how it works: “Discuss what happened in the nightmare and come up with a new ending,” he says. If your toddler dreamed that he was falling off of a cliff, tell him to imagine that he can fly. Or if the nightmare involved a monster, perhaps the monster could be made of marshmallows, he suggests.
“Night or sleep terrors are not nightmares,” Pelayo says. These two toddler sleep disorders differ in certain important ways. “Sleep terrors occur in the first third of the sleep and nightmares tend to occur in the last third of the sleep,” he says. Sleep terrors or night terrors are characterized by a bloodcurdling scream, crying, a racing heart, and no memory the next day, he says. By contrast, a nightmare is a dream, and your child is reassured that it was only a dream when he wakes.
“The first thing to do for night terrors is to rule out snoring, because snoring destabilizes sleep, and this can make night terrors, or even sleepwalking, more likely. Destabilized sleep is not deep sleep,” Pelayo says. These toddler sleep disorders tend to occur in light sleeps. Once snoring has been ruled out, try waking your child 15 minutes after he or she falls asleep. “They will respond to this scheduled awakening by going to sleep more deeply,” Pelayo says. Abide by the 15-minute rule, though, because waking a child much after that may actually cause night terrors.
This toddler sleep problem could be associated with sleep apnea, a potentially dangerous condition in which your child stops breathing repeatedly while asleep. Take your child to a pediatrician, who may recommend your child be evaluated by an ear-nose-and-throat (ENT) specialist.
Thrashing and banging with outbursts of sudden crying
“Safety is the first thing to look out for in situations like these,” Zafarlotfi says. “Make sure the crib or bed is as safe as it can be so children can’t hurt themselves. If this continues to the point that the child is disturbed, see a sleep specialist for a sleep study,” she says. There are many potential causes of this toddler sleep disorder. “It may be a psychological issue, it may be something that they will outgrow, or maybe they are having seizures while they sleep.” Depending on the cause and the severity, medication may be in order.
Trying to climb out of the crib
“It may be time for a toddler bed,” says Zafarlotfi. “If your child is really trying to climb out, they can end up hurting themselves so you have no choice.” This switch can be done in several ways. “Some parents make a big fuss and buy a huge bed, but some parents just buy the bed, place it in the child’s room and ask the child whether they want to sleep in the bed or crib.”
If your toddler won’t stay in his or her bed, “get a safety gate by the door that is too high to climb over and one that they can’t crawl under and catch their neck,” Zafarlotfi says. On average, children are transitioned to a toddler bed around age 2 or when they are 35 inches tall.
Best Mental Techniques to Improve Your Time Management
Beneficial time management is something most of us struggle with. In a world that certainly has no shortage of distractions, it becomes all too easy to waste away hours or even days on activities that are neither useful nor really all that enjoyable.
If you would like to start getting more value out of the hours you’ve been given, check out these seven mental techniques for improving your time management.
1. Visualize your daily goals.
When you wake up each morning, decide then and there what you want to do with that day. What tasks do you want to accomplish? What activities do you want to enjoy? (It’s important to note that daily goals don’t necessarily have to be work related. Perhaps your goal for the day is to spend time with your family or enjoy a day on the golf course.) Then take a few minutes to visualize these tasks as already completed. How would you feel if they were already done? This sense of fulfillment will renew your drive to complete your tasks that day and not put them off any longer.
2. Avoid putting off tasks.
We as humans have this unfortunate tendency to spend more mental energy worrying about the tasks we have to do than we spend actually doing them. When you put off tasks, they’re always going to be in the back of your mind. It’s difficult to enjoy leisure time when you’re always either consciously or subconsciously thinking about the work you are putting off. To avoid wasting mental energy worrying about these unfinished to-do’s, always complete tasks as they come up.
3. Set deadlines.
Few things are more motivating than a deadline. Some tasks given to you will inherently come with a deadline, but for tasks that don’t, you stand to benefit a lot by setting one of your own. Deadlines have a way of breaking procrastination and can motivate you even when you have no desire to complete the task. It’s important, though, when you set deadlines for yourself that you actually stick to them. If you start ignoring the deadlines you set, then soon they will have little value to your time management efforts.
4. Make a to-do list.
One of the best time-management tools you can use is a to-do list. Something about writing out the tasks you have to complete on a piece of paper makes them feel more doable. It provides you with a visible, tangible way to see how much you have still to do and keep track of the things that you’ve already done. As an added bonus, marking an item off your to-do list is a feel-good reward in and of itself.
5. Stop multitasking.
There are a lot of people who feel as if they are really good at multitasking, but very few of us actually are. Studies have shown that we are almost always less productive when we are trying to accomplish multiple tasks at once. By learning how to prioritize, you’ll be able to get much more done than if you were multitasking. In fact, not only are we less productive when we multitask, it can also increase your chances of getting burned out, as it is both more difficult and more stressful than focusing your efforts on a single task. Instead of trying to get everything done at once, start checking things off your to-do list one task at a time, focusing all of your attention on that single task until it is complete.
6. Reward yourself.
When you complete a task, reward yourself! That doesn’t mean you have to throw a huge celebration every time you check something off your to-do list. For many people, the reward for finishing a task is something as simple as going outside for a breath of fresh air or getting a can of soda from the refrigerator. Just make sure that whatever rewards you give yourself are healthy and don’t take up too much of your time. For example, eating a box of donuts every time you finish a task probably isn’t a good idea, and neither is taking the next two hours off. When done right, though, small rewards can have a big effect.
7. Take time to relax.
If you’re like most of us, no matter how much you do, there will always still be tasks that you could be working on. Sometimes this feeling of never really being caught up can be overwhelming, and you may find yourself trying to compensate by working even longer and harder. There almost always comes a point, though, when you will burn out
. From that point forward, no matter how hard you try, the work you do is not going to be the same quality as it was before, and the time it takes you to do it is going to be increased. What’s worse, burning yourself out certainly isn’t healthy.
It’s important to know when to take a step back and relax—for example, working breaks into your daily goals and rewarding yourself with short periods of relaxation. However you make the time for it, just know that taking that time for yourself is every bit as important for good time management as taking the time to complete your tasks.
By following these mental techniques to improve your time management, you’ll be able to get more done faster and easier than you ever thought possible.
Waffles with Blueberry Maple Syrup
Yep, you can eat waffles and bagels and still lose weight! Begin your day with this healthy, low-calorie breakfast!
- 1/3 cup frozen blueberries
- 2 teaspoons maple syrup
- 2 whole-grain waffles
- 1 tablespoon pecans
Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.
Watermelon Mint Lemonade
Watermelon juice-2 glasses
2 pinches of salt
Lemon juice -2-3 table spoons
Prepare fresh watermelon juice. Now in blender take juice,mint leaves,2 pinches of salt,squeeze lemon juice and blend until fine puree.
Pour in glasses, refrigerate for some time and serve chilled.
Best Summer Sandals 2018
Walk on eggshells with Loewe, get graphic with Jacquemus, and head beachside with Madewell: Ahead, a massive edit of the summer shoes we’re so ready to wear.
These sculptural heels are so good, they don’t need to match.
Jacquemus Les Sandales Bahia, €555; jacquemus.com
We all know these are the sneakers of the year.
Louis Vuitton LV Archlight Sneaker, $1,090; louisvuitton.com
This shoe will work with everything from formal LBD’s to Daytime LWD’s.
Mango Heel Leather Mules, $80; mango.com
Go-go boots made a silver streak at the ’60s-inspired runway at Christian Dior.
Dior Naughtily-D Lace-Up Boots, $1,650; Dior.com
Palm trees and pina coladas are all we need.
Vincenza Metallic Palm Slide Sandals, $118; anthropologie.com
How to Work Less?
The traditional structure of nine to five is no longer, and the average American works 47 hours a week. We’re working over the recommended limit and conversely, sleeping under the 7-9 hours per night that research suggests for optimal health. This is a tradeoff that does not have to be the norm. Who wouldn’t love a little more time to spend with the kids, read, cook, and play outside before sundown? Over the past five years of running a startup while still sleeping 8+ hours a night and working out everyday, I’ve developed a few habits to help me make every work hour count.
Pen, Paper, Priority
While technology has provided us with enough multitasking tools and productivity apps to schedule the rest of our lives, I find that my favorite productivity “app” is a pen and paper. The tip to productivity is priority. I spend each morning writing down the top three things that I want to accomplish that day, ranked in order of priority. Most people are the most productive in the morning, and I’m no exception. Instead of diving straight into my email, I pick the hardest task on my list and finish that first. I keep that list in front of me the whole day and it helps me to focus when meetings and emails try to pull me in different directions. Though many people keep lists in their notebooks, I love writing them on pieces of scratch paper so that I can cross off, crumple and slamdunk my list of tasks into the recycling bin at the end of the day.
Timeblock your Tasks
On Sunday evenings I make a list of everything I want to get done in the coming week. Then I block out times in my calendar for the larger tasks that I know will take multiple hours of focused attention. Kuli Kuli has a shared google calendar and we encourage everyone to block off time as they see fit. My team knows that if I block off “HOLD for Investor Update” in the calendar that I’ll be focusing on that task but they can schedule over it if something extremely time-sensitive comes up. I also find that these time blocks make it easier to do tasks that I have trouble making time for. For me, writing articles for Forbes or other outlets is one of those tasks that takes hours of focused attention, but it’s often an activity that’s difficult to prioritize as it never feels as urgent as the day to day fires of running a startup. However, when I have a clearly delineated time in my calendar, it feels less daunting to spend a few hours away from the emails and meetings to try something more creative. And better yet, often I finish my tasks early, leaving time for breaks!
Bursts to Breaks
I drink more tea at work than most people drink water. Part of this comes from the fact that I enjoy tea but the other, larger part is that I enjoy the ritual of heating up the water, waiting for the tea leaves to steep and then composting the leaves once the tea has reached the perfect richness. This ritual serves as the perfect 15 minute break for me and I do it 4-6 times a day. Everyone has different ways that they take breaks. There is lots of research out there about the “right” balance of focus and rest, from the Pomodoro Technique of 25 minutes of focus and 5 minutes of rest to the suggestion of many social scientists to work for 52 minutes and then play for 17. Every person is different and I suggest finding activities that you enjoy — whether its a tea/coffee break, a walk outside or a stretch — and building that into your work routine.
Work to Workout
At Kuli Kuli, we’ve built in an optional stretch break that also serves as a team bonding time. If you step into our office at 2:30pm, you’re likely to see half a dozen people doing push-ups or crunches as part of our team FitDeck stretch breaks. We also have a weekly team running club on Friday afternoons and a monthly pickup soccer game that we play against another startup. Research shows that exercising during the middle of the workday stimulates creativity, relieves stress, and increases alertness. Fitting in exercise is immensely positive in every possible way. After a workout, when I’m back at my standing desk, I’m always less antsy, less distracted, and more productive than when I started.
Eat Well, Hydrate, Meditate
Food is medicine, water is fuel and meditation brings clarity. I never understand people who say they’re too busy to eat breakfast or stop to eat lunch. I’m too busy to not eat breakfast! Staying focused, efficient, and productive is a form of being in shape, for both the body and the brain. You need stamina and nourishment to make it through your optimal work day and mental clarity to tackle each task with intention. Of course, running a moringa company means that I’m partial to superfoods but there are many different “brain foods” that can help you perform at your best. I make sure that our office is stocked with lots of healthy snacks. I also keep a water bottle (and a mug for tea) next to my desk at all times so that I stay hydrated. And of course, pee breaks are another good excuse to step away from your computer. I also spend 5-10 minutes meditating at both the beginning and end of my day, which helps me begin and end each day with intention.
Cater to your Creativity
I often like to theme my days. Mondays are my meeting days, Wednesdays are my “maker days” and Fridays are my call marathon days, which I often take while walking around the lake near our office. Though I like scheduling similar types of activities on certain days, I also leave a lot of room for flexibility. I travel around every other week and find that I often to get creative about the places and types of work that I’m doing. Often when I’m attending conferences I’ll intentionally miss the morning sessions in order to get in a run and one task finished before I engage in the sessions. With the more flexible and remote nature of many careers nowadays, it’s become easier than ever to set the work schedule that aligns with the times you’re most productive. Not every day has to be the same, and changing it up will keep you engaged and help dodge boredom and monotony. When you plan out the tasks of the day, determine which environment will foster the most creativity and efficiency so you can produce your best quality of work.
Check Out at the end of the Checklist
The above tips should help you to avoid burning out from all that great work you’ve accomplished, but there’s one more essential step – quit while you’re ahead. It’s important to leave today’s work on a high note so that you’re ready to roll tomorrow. When you’ve finished everything you’ve set out to do to the best of your ability, step away and call it a day. Have a bunch of tasks that could come next? Create tomorrow’s list and feel good about having finished today’s and taken tomorrow’s first step. By the end of the week, as long as I’ve completed all the work I set out to, I can walk away guilt-free.
Most Importantly, Actually Sleep
If you want to sleep more hours than you work, you should make sure you’re sleeping at least eight hours. But just as you can be creative with your work hours, sleeping hours don’t have to be amassed in the eight-hour blocks that we think they do. All over the world, siestas, repos, and naptimes allow adults to reach their full eight hours of shuteye and wake up feeling refreshed and refocused. Even Google offers nap rooms, recognizing it increases techie productivity! If you’re more partial to the traditional nighttime slumber however, try setting a timer rather than an alarm, counting down from an ideally uninterrupted eight hours at lights out.
After trying these steps, you might find you have more time on your hands than you did before — congratulations, taskmaster. Now, get outside and enjoy that sunshine!