Finding Inner Peace In Uncertain Times

Wellness

5 Tips to Find Inner Peace in Stressful Times

MBE partnered with The Spa Girl Life for this post + giveaway

In these stressful and turbulent times, with the pandemic raging on seemingly with no bounds, feeling centered and finding calm and inner peace has never been more important. This is of course true for just about everyone right now. But it is especially a reality for today's moms and dads who have been trying so hard to multitask like never before, working from home while also homeschooling and looking after one or more children.

Take Time for Yourself

Here are my own tips for achieving an overall sense of well-being

1. Look Inward

Slow down and look inward. Take the time to care for your emotional and spiritual self so you'll have the stamina and energy to nurture and be present for the family members or friends around you. Take notice in the simple pleasures in front of your eyes and model that sense of positivity and gratitude for your loved ones, especially children who look to you for how to react. Begin each morning as you open your eyes by just being thankful that you are very much alive.

2. Make Music

Soft music, whether it's classical, white noise, or new age is thought to soothe the soul. If you haven't tried it before, try playing a recording of the calming sound of a bubbling brook as it laps against the smooth river rocks or the pitter patter of raindrops gently falling on the forest floor. You'll be surprised what kind of naturally sedating effect gentle music has on a perfectly healthy, but fussy baby who just won't fall asleep. In fact, playing the same classical music every night at bedtime in my triplets room really helped lull my babies to sleep.

Amethyst Natural Crystal 

3. Get Outside & Play

Make sure you get enough fresh air and light outdoors every day, weather permitting. It really is true that a little outside time will often leave you feeling more refreshed when you return inside. Exercise and play are an important component of that time outdoors for everyone, both the kids and us grownups. An added benefit of getting out gives you another way of looking at the world, surrounding you with nature: blue sky, clouds, sunrises and sunsets, flowers and trees, wildlife like birds chirping, and more depending on where you live. Yes, even if you live in the city, really open your eyes, ears and other senses, and you will experience a different feeling outside that you can bring home in your mind.

4. Be Kinder to Others

We're not just talking about the people under your own roof. Nor do I mean just common decency and treating other human beings with respect. What I suggest is to go out of your way to say something nice to that hard working cashier at the supermarket. When you do, it will almost certainly leave both of you feeling a whole lot better afterward. What's more is that when you do this simple act of kindness with a child within earshot, they will be watching and learning from you by example how gratifying it can be when you say or do something nice -- however small -- beyond what is expected. Before you know it, you'll be raising a child who multiples his or her own joy simply by giving of themselves and being kind to others.

5. Create a Calming Environment

Aromatherapy is yet another avenue to spreading a sense of calm and feeling of wellbeing across your household. For me, there's nothing more relaxing than the smell of a burning scented candle, like the Hand Poured Hawaiian Sunset Soy Candle I recently received from The Spa Girl Life, which also came with a tiny white pouch including two amethyst crystal stones. With its fragrant notes of orange blossom, lavender, jasmine, rose and musk, this candle fragrance profile not only transports me back to last summer's vacation on the island of Kauai, Hawaii. The scent burning beside me right now makes me also feel more relaxed but at the same time, more energized and creative as I write this story.

Read on to enter for chance to win a beautiful The Spa Girl Life candle with two natural crystals in an organdy white pouch in winner's choice of scent.

Giveaway

The Spa Girl Life

Candle with Crystals

Winner's Choice

MBE Giveaway

on Instagram

The Spa Girl Life Candle & Crystal Giveaway

Thanks to The Spa Girl Life, ONE (1) lucky MBE giveaway participant will win their choice of one of The Spa Girl Life's candle and natural crystal sets. To enter the giveaway Mommy Blog Expert is hosting, visit this MBE Instagram post. Contest is open to US residents and qualifying winner will be selected at random. Hurry this giveaway ends August 3, 2020 at 12 am PST/3 am EST. This contest is not affiliated with Instagram in any way. The Spa Girl Life is providing the prize and is responsible for delivery to winner.

 

About The Spa Girl Life

The Spa Girl Life is a 2020 NAPPA Winner. Founded by Nicole Black, a female wellness entrepreneur and mother of one daughter in Santa Barbara, California, The Spa Girl Life's collection of candles, paired with different natural crystals, combine the calming benefits of aromatherapy with the healing powers of crystals. Each candle is hand poured, made with soy wax and cotton wicks, and comes with two natural stones, a mantra card, and a link to guided meditation. Billed as a mini first aid kit for the soul, these make beautiful gifts for moms and moms-to-be as well as anyone else seeking ways to destress and find inner peace. Learn more on The Spa Girl Life official site as well as follow them on Facebook, Twitter, Pinterest, Instagram, and YouTube.

Winnnie's Picks Paint by Number Giveaway Review

Arts & Culture

This post contains affiliate links and I am receiving a small commission for purchases made, without extra cost to you.

by Neima Pollak
MBE Staff Writer

Premium Paint By Numbers Kit Review and Giveaway 

Are you a wannabe artist who wants to try painting? Or, with all the time you've been spending at home lately due to the COVID-19 Pandemic, are you (or do you know someone else) looking for a new hobby, a relaxing and calming diversion? Seeking to create something new that will amaze all your family and friends?  Then Winnie's Picks, which offers both ready-to-paint and custom-made quality paint by number sets available worldwide online, might be just the thing to get you started with a new DIY pastime. 

Winnie's Picks Custom Painting Set from Photo

Winnie's Picks paint by numbers are fun and simple enough to use and enjoy. They're easy for art-challenged beginner adults and older kids, but intricate enough to prevent more skilled crafters from getting bored while they paint. Each painting is detailed, so it is not just a quick activity. The intricacies of this kit make for a more prolonged activity which is a great way to pass the time, get lost in your project, and enjoy some quiet creative time. 

Each set is different, varying in difficulty. For example, the canvas which I've been working on for this review is simple, yet it has many smaller areas to fill with paint, leading to a finished product that has a more professional artist look.

Ready-Made and Custom Designed Art Sets

Choose from the wide variety of ready-made Winnie's Picks kits available -- there's an art style here for every taste. Alternately, if you prefer, they'll turn a personal digital photograph into a customized paint-by-numbers canvas set using your image. This is a great gift for yourself or as a thoughtful present for a loved one. 

Either way, each kit includes a quality canvas with the image broken down into numbers, paints in small resealable cups labeled by number for easy matching to the canvas, and three brushes in different sizes. 

Winnie's Picks Premium Adult Paint by Number Set

The acrylic paints in each set (ranging from 20 to 36 colors, depending on the kit ordered), are numbered and packaged in resealable containers, which means they will not dry out after a single use. But, just to be sure, I advise against opening the paints and then letting them sit for months without using, as that amount of time may dry out the paints. Based on my experience with the kit I received for this review, there is more than enough paint for the whole project, even if you paint two or three layers. 

You will also receive a smaller piece of paper with the same image broken down into numbered sections. This handy guide will help you with painting and it may be used as a reference for a section you've already colored in or to get an idea of what the whole image will look like when your painting is complete.

Every Winnie's Picks painting set arrives on your doorstep, rolled up in a beautiful, brightly decorated cylinder which is slim enough for easy storage until you are ready to get started on your project. The rugged cardboard tube is a great place to store the paints, brushes and painting guide while you are not using them. 

The canvas is packed and shipped rolled, not folded, so this eliminates creases and wrinkles in your canvas. As it is not a stretched canvas on a wooden frame, you will need to tape it to something firm  (like cardboard or a flat canvas) before painting. I used the back of a flat canvas I already had at home, and I have been painting on an easel, although you can just as well paint on a table or other flat surface as well. 

And guess what? Thanks to Winnie's Picks, Mommy Blog Expert is hosting a worldwide giveaway to win your choice of custom or ready-made set from their extensive adult paint by number collection. Read on to enter to win, as well as learn more about Winnie's Picks and to check out all the beautiful and engaging painting sets they offer.

Giveaway

Winnie's Picks

Adult Paint by Number Set

Contest Open WORLDWIDE

MBE Giveaway

on Instagram

Thanks to Winnie's Picks, ONE (1) lucky MBE giveaway participant will win their choice of one of Winnie's Picks Adult Painting by Number Sets, either custom made from your photo or from their in-stock collection. To enter our giveaway Mommy Blog Expert is hosting, visit this MBE Instagram post. Contest is open WORLDWIDE and qualifying winner will be selected at random. Hurry, this giveaway ends August 10, 2020 at 12 am PST/3 am EST. This contest is not affiliated with Instagram in any way. Winnie's Picks is providing the prize and are responsible for delivery to winner.

About Winnie's Picks

125 New Designs to be Added in Summer 2020

Winnie's Picks was founded by Winnie and Gaetan who were frustrated with the lack of availability of quality adult paint by number sets for hobbyists. The company, headquartered in Brussels, Belgium, offers worldwide shipping for a small fee; shipping to US residents is free for in-stock art kits thanks to their distribution center located in California. In addition to the custom-made set option, an array of ready-made premium paint by number painting kits suitable for teens and adults are available in classic, abstract and modern art styles; beginner and advanced levels;  and various standard and large size options. Included acrylic paints, though not 100% chemical free, according to Winnie's Picks, comply with US requirements under US law and are safe to use for their intended purpose.

Learn more by visiting WinniesPicks.com and by following them on Facebook, Pinterest, and Instagram.

Trolls World Tour Dance Party Giveaway Review

Movies

Review and Giveaway 

MBE partnered with Universal Pictures for this review and giveaway

DreamWorks Animation Trolls all-new Trolls World Tour Dance Party Edition (2020), from Universal Pictures, is now on digital; coming to Bluray and DVD on July 7. 

The Trolls fun continues with this latest home entertainment release. Popular characters Poppy and Branch are back with some of their old and new friends, inviting kids and their parents to dance to your heart's content. 

Featuring an all-star cast of musical talent which includes Anna Kendrick, Justin Timberlake, Kelly Clarkson, Mary J. Blige, George Clinton to name but a few. Bonus content is generous including a new short film starring Tiny Diamond, deleted scenes, behind-the-scenes with the cast and lots more fun. Other big name cast members in this colorful animated film include Rachel Bloom, James Corden, Ron Funches, and many others.

Images Courtesy of DreamWorks and Universal Pictures

As the story goes Queen of the Hard Rock Trolls is attempting a takeover of all the Trolls' kingdoms, which represent different music genres: Funk, Country, Techno, Classical, Pop, and Rock. Queen Poppy (Anna Kendrick), joined by sidekick Branch (Justin Timberlake) and friends, organizes her court and all the other Trolls to come to the rescue to save the others.

Keep reading to find out how you can WIN the new Trolls World Tour Dance Party Edition movie release. Also, below find more about this movie and where you can buy it.

Giveaway

Trolls World Tour

Dance Party Edition

MBE Giveaway

on Instagram

Thanks to Universal Pictures, ONE (1) lucky MBE giveaway participant will win the new Trolls World Tour Dance Party Edition Bluray + DVD + Digital Code Combo. To enter this Movie Giveaway Mommy Blog Expert is hosting, visit this MBE Instagram post. Contest is open to US residents only and qualifying winner will be selected at random. Hurry, this giveaway ends July 10, 2020 at 12 am PST/3 am EST. This contest is not affiliated with Instagram in any way. Universal Pictures are providing the prize and are responsible for delivery to winner.

About Trolls World Tour Dance Party Edition

Rated PG, this is an animated film the whole family will enjoy at home together. Learn more about Trolls World Tour Dance Party Edition on the official site as well as their social channels including Facebook,  Twitter, and Instagram. Follow them on as well as watch the preview. 

July 4th Weekend Sales Family Savings

Savings

This post contains affiliate links and I am receiving a small commission for purchases made, without extra cost to you.

Save 20-70% off , The Loft, Wayfair, Carter's, Adidas, JCPenney, Details below

July 4th Family Discounts On Now

In these uncertain times, I need to make a serious effort to be very conservative on spending, saving money wherever I can on the things I need to buy this summer. You too? Good,you've come to the right place. Read on since you are not going to want to miss all the July 4th savings you can rack up on purchases for yourself, family and friends this summer.

Styles for Moms

Take 60% off all sale items right now during their Flash Sale and 40% off full-priced items at The Loft, through July 2, 2020. I've been shopping this brand for years for both work and casual clothes, shoes, and accessories and I continue to love all the ways this brand brings a modern twist to the classic styles I gravitate toward. With styles including those who everyday as well as maternity wear, you'll find items starting at just $8. Simply put, this is a great place to find really good deals on quality fashion items. Shop Now

House Wares to Accessorize Your Home

Another brand at the top of my shopping list is Wayfair. With the chance to save up to 70% during their July 4th clearance sale, definitely check them out. In fact, this is my go-to source for just about everything I buy for our house and garden, like indoor and outdoor furniture and lots more. Most recently, I bought new bath fixtures for our master bathroom here and I was even able to take advantage of their service that connected me with a local plumber to install our new sink faucets. Shop Now

Cute Outfits for Babies and Kids

For the little ones, from newborn through size 14 kids, Carter's is the place to go. Their July 4th sale with 40% off Carter's and Oshkosh brands is going on now with adorable and well-made summer styles for babies as well as older children. Kids clothing items start at just $5 and they have some really sweet red, white, and blue separates for both boys and girls. If you enjoy dressing your kids in coordinating outfits -- like I did when my triplets + 1 more child all born within a year were younger -- this is a great source for finding just what you're looking for in a variety of sizes all in one place. Shop Now

Athletic Footwear and Apparel

Here's another popular brand you know and love for men, women and kids: Adidas. Now, through July 6th take 25% off sitewide. That's big savings on not only their iconic running shoes and specialized footwear for every sport from tennis and basketball to soccer and more, but also their branded cutting edge apparel and accessories for those of us who enjoy an active lifestyle. They even sell stylish cell phone cases, watches, balls, and you can save a full 25% on everything on buy on the site right now. Shop Now

Clothes for the Family & Appliances for Your Home

Another excellent source for quality items for the family at affordable prices is JC Penneys. In fact, my own mother shopped for me here when I was a kid and  I've relied on this family friendly department story since I became a growup raising my own children. This is another great one-stop shop for so many things from clothes, shoes, and accessories for the whole family  to decorating items for your home and small and major kitchen appliances. Right now you can get an extra 30% off purchases over $75 and 25% off purchases under $75 through July 5, 2020. Shop Now

Hurry, these deals on NOW
for a limited time only

The Loft - 60% Savings

Wayfair -  70% Savings

Carter's -  40% Savings

Adidas  -   25% Savings

JC Penneys - 25-30% Savings

Mom Back Pain Prevention Tips

Wellness

Guest Post

By Emmanuelle Lehat 

Ergonomics Specialist & Mother of 3 

Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice.

Moms: How to Prevent Back Pain During Quarantine

My son was only a year old. I was driving about two hours every day between home, day care (my parents home), and work. The drive was just killing my back. Combine this with constantly bending to lift my son, my back just felt like it was going to give out. Fast forward a few years and two more children later. I have learned some tricks of the trade. I've also made some minor adjustments to my lifestyle and now rarely experience back discomfort.

A Real Mom's Guide to Avoiding Back Pain

With the new reality of homeschooling and quarantining, us moms have assumed many more childcare duties. From home arts-and-crafts projects to more diaper changes, childcare burdens keep on increasing. Where mothers who sent their kids to daycare spent 10-12 hours with their children, they now spend 16-18 hours caring for their kids.

What can this increase in childcare do to our backs? Furthermore, when lifting infants and young kids, what positions should we avoid and which postures can we integrate into our new lives? Based on my first-hand experience as a mother as well as an ergonomic professional, in this guest post, I'll be explaining some strategies to aid back pain prevention.  These tips are supported by research in the field that every mom caring for young children should be aware of whether you work outside the home or you are a stay-at-home mom.

What is Wrong with How I Lift My Child? 

Between the 2 AM feeding sessions and getting the kids to come to the dinner table, mothers often feel that life is out of their control. I often feel this way, especially at this time Staying at home for long hours, I don’t have enough time to complete my daily chores and, at the same time, take care of myself.

Overwhelmed and weary with long hours of childcare duties, mothers awkwardly reach during baths, bend at the back when lifting infants, or tilt or twist the spine when playing with toddlers on the floor.

Most mothers tend to lift their kids using what’s called the “scoop lift” – bending at the waist and keeping their knees straight. Despite the increased tension, mothers believe that the “scoop lift” is the safest and most efficient way to lift their children (Sanders and Morse, 2005).

In reality, the “scoop lift” places increased stress on the lower back. Rather than using your hips and knees to assist with lifting, with the “scoop lift” you only use the back muscles. Additionally, with the “scoop lift” mothers lift away from their core, placing increased stress and weight on the lower back. 

Researchers have long established that the “scoop lift” is not great for us. In fact, women who used the “scoop lift” are four times more likely to experience a herniated disc. For women trying to manage their careers from isolation while simultaneously caring for children, the stress on our back is even greater (See Sanders and Morse, 2005).

What Can I Do to Avoid Back Pain or Injury? 

 

Tips for Properly Lifting Kids

TIP #1: LIFT FROM THE HIPS AND KNEES 

The best way to lift ergonomically is to bend at the hips and knees. Before lifting, you want to come close to your child. Keep your feet a little more than shoulder length apart and pointed in the direction of your kid. You want to then lower yourself with your knees and hips. Finally, grasp the child safely and slowly elevate your body. Lifting from the hips and knees distributes the child’s weight more evenly across the different muscle groups and places less stress on your lower back. 

You might need to adapt this method when lifting a toddler out of the crib (Unless you are extremely tall, you cannot fully bend at the knees and hips when lifting over the bars). When lifting out of a crib, I encourage lifting with the “stand-lift method” This method can be used for children who do not stand on their own but are starting to crawl. 

To perform the “stand-lift method,” bring the child from the mattress to the standing position. Parents should keep the child’s feet on the mattress when bringing the child closer and to the standing position (don’t lift the child off the mattress just yet). Once the child is standing while resting their feet on the mattress and closer to you, you want to look up and gently lift your toddler. With the child standing before lifting, mothers can lift the child from a higher position and limit stress placed on their lower back.

TIP #2: STRUCTURE YOUR DAY 

There is also a mental health component to back pain. When parents perform meaningful activities and structure their day, they are less likely to experience lower back discomfort. Additionally, believing that your actions – whether exercise, stretching, or pain management techniques - improve your health can alleviate back pain (See Keedy et al., 2014 and Harkappa et al, 1991).

In this respect, try as much as possible to structure you and your kids’ day. During this trying time of COVID-19 and quarantine, you should make a little schedule for yourself.

For your morning routine, try something like this:

8:00 AM – 8:30 AM - Wake up and Prepare for the Day 

8:30 AM – 9:00 AM – Breakfast 

9:00 AM – 9:30 AM – Song and Dance Time

9:30 AM – 10:00 AM – Free Play

10:00 AM – 10:15 AM – Snack Time 

10:15 AM – 11:00 AM – Arts and Crafts 

11:00 AM – 11:15 AM – Stretch with the kids 

11:15 AM – 12:00 PM - Lunch Time 

12:00 – 1:00 PM – Kids Nap/Mommy Indoor Aerobic Exercises 

Try making a schedule that is customized for your unique family lifestyle, one that incorporates both your and your children’s’ needs. Right now worry is at an all-time high and there is a fear of getting sick. However, try to focus on what you can control – namely you and the kids' routine. With your day planned and structured, you can increase your sense of control, prevent back pain, and make the most of your time in isolation. 

4-Step Scapular Back Stretch Technique

TIP #3: STRETCH AND RUN 

Once the kids are asleep, try to perform some light aerobic exercise and back stretches. If you can, try running on an elliptical, performing Pilates in a standing position, or, if permitted, walking briskly outdoors. Exercises while standing upright, like jogging, can help protect against lower back pain (See Woolf & Glaser, 2004). 

One stretch that I often recommend is the 4-step scapular stretch described here

1) Keep your shoulders at your side and bend both elbows so your hands are in front of you 

2) Make a fist and pull both shoulders back while looking up 

3) Try bringing your shoulder blades together and hold that position for 5 seconds 

4) Repeat the stretch as tolerated 

This is a great stretch because it promotes muscle groups that are rarely used in childcare. Mothers often bend forward when bathing, lifting, or holding their kids. The scapular stretch does the exact opposite – stretching those muscles used for extending the back and shoulders. 

Conclusion 

You are probably spending more time with your kids now. With increased childcare duties, you can experience more back pain. In this post, I reviewed several tips to help alleviate and prevent back pain. 

First, try to maintain good posture when lifting children. You want to bend at the hips and knees rather than solely at the back. As much as you can, try not to “scoop lift” your kids. 

Second, try to structure your and your children’s day. There is a lot of fear out there. Try to organize those things that are in your control - your daily schedule. 

Third, you want to stretch and perform aerobic exercises daily. 

It doesn’t have to be as elaborate as your pre-quarantine routine. Try exercises that feel right for you and fit into your daily schedule. In these crazy times with the increased burden of childcare, these tips should help alleviate discomfort and protect your back.

Emmanuelle & her hubbie with 2 of 3 kids

 

About the Author

Emmanuelle Lehat is Associate Ergonomics Specialist at Ergonomics Advance, Beverly Hills, California and the mother of three children ranging in age from 1 to 5. An ergonomic specialist with advanced certification from Colorado State University, Emmanuelle conducts office ergonomic assessments to decrease discomfort at work. She is passionate about creating a culture of wellness and detail-oriented when addressing each client's needs. She is comprehensive when analyzing each employee's workstation and making individualized ergonomic recommendations. For more information about ergonomics and to request a consultation, please visit ErgonomicsAdvance.com.

References

Keedy, N., Keffala, V., Altmaier, E., & Chen, J. (2014) Health Locus of Control and Self-Efficacy Predict Back Pain Rehabilitation Outcomes. Iowa Orthopedic Journal, 34. 

Harkapaa, K., Jarviskoski, A., Mellin, G., Hurri, H., & Luoma, J. (1991) Health locus of control beliefs and psychological distress as predictors for treatment outcome in low-back pain patients: results of a 3-month follow-up of a controlled intervention study. Pain, 46 

Sanders, M.J., & Morse, T. (2005). The Ergonomics of Caring for Children: An Exploratory Study. American Journal of Occupational Therapy, 59. 

Woolf, S. K., Glaser, J.A. (2004). Low Back Pain in Running-based Sports. Southern Medical Journal, 97 (9)

Readers Note: This guest post is for informational purposes only and it is not intended as a substitute for professional wellness and medical advice. All opinions expressed here are those of the author, who also provided the images to facilitate this story.