It takes a lot of energy to raise a toddler! They are always on the move, learning, very curious,and need a lot of redirection and soothing. Being a mom is challenging, so it is essential to find ways to unwind, manage stress, and re-charge. Juggling work, kids, and other obligations can take its toll. Self-care is integral to prevent exhaustion and burn-out. Keeping all those balls in the air is demanding and leaves very little time for moms to rest, relax, and have downtime. Here are a few tips to try to set aside a few minutes each day for you.
If you're feeling anxious, overwhelmed, stressed, nervous, or drained it is time to rest your mind. Meditation has become popular for good reason - it's been scientifically validated to improve both physical and psychological health in hundreds of ways. But you don't have to be a guru, yogi, or spend hours meditating to benefit from meditation techniques. All you need to do is know how to breathe. And the good news is that you were born knowing how!
When you’re in an emotionally stressful situation it’s hard to think about going to counseling because you don’t believe you have time for it. Not only that, but the system is not very easy to navigate. Since it’s a service you don’t often utilize, if at all, you may not even know where to begin to schedule an appointment. There have been times when I have a cold, and I know cold medicine will make me feel better, but just going to the store to get it feels overwhelming. Getting health care for emotional stress can be like that, only even more overwhelming. But the benefits of getting care will be more than worth it if you can overcome the hurdle and get started.
Your lab results come back, and as you look them over you notice an elevation of your hemoglobin A1c. If your A1c is between 5.7 and 6.4%, now is the time to take action.
When you’re trying to eat healthy, meal planning is probably the most important activity you can do to achieve success. Planning is bothersome, and can feel overwhelming. When you’re busy with work, family, and obligations it seems there is no time to do one more thing. It’s like packing for a trip – how will you know what you will want to wear? With meals, how will you know what you will feel like eating on Wednesday? Planning is an activity that is hard to get started, but after you’ve completed it, it feels great. Just like accomplishing any goal – when you set your mind on success, the tedious steps to get there can be enjoyable.
1.5 million people will be diagnosed with diabetes this year. If you’re one of them, you may be overwhelmed, shocked, and worried. It may be hard to accept, and you may be tempted to ignore it or delay seeking treatment. But early treatment is one of the best ways to “take control” of diabetes. Our company name stems from this very fact. The sooner you address the disease, the less severe it will become, and the less long-term risks you’ll face.
Clint Eastwood’s quest for buried gold in the movie “The Good, the Bad, and the Ugly” was a brutal journey with many barriers. There may be some days where you feel like your journey toward health goals is an internal Civil War. Often there is a battle between the bad habits we are trying to break and the good habits we are trying to create. Habits are the mindless routines that we build into our days. They become so repetitive that we can do them without thinking. These habits often develop over the course of your lifetime, and have been done so many times that they are automatic and you can’t remember how or when they even developed. The question is: are they the GOOD, the BAD or the UGLY?
Do you ever feel like you’re constantly feeding your toddler and somehow never have time to eat yourself? Or you end up eating food you prepared for the kids, but they didn't eat it? Why not make something you would enjoy, whether they eat it or not. Try one of these easy toddler-approved snacks that are great for adults too!
Take Control’s maternal health program continues to provide impressive results. Healthy pregnancies, successful deliveries, and great post-partum care for both mother and infant add up to improved health of mom and baby as well as health plan savings.
Right from the start, it was apparent that Megan was a mover and shaker. She had a well-developed vision of where she wanted to be with her health and wellness within a year’s time. She spent time working through what might work -- and what might not work -- in the way of food, groceries, prepping, etc. She was determined to find the best fit possible for her life! She is a wife, mother, and works full-time, so she needed to find the right balance between work and home in order to remain positive.
Everyone deals with stress. For some people, it’s daily – people with anxiety, depression, or high-stress lives. For others it can come occasionally with life changes or random stressful situations. Whether we realize it or not, we cope with stress in some way or another. Many times we choose unhealthy coping mechanisms such as eating, drinking, smoking, or zoning out on our television or phone. Stress is one of the main road blocks to a healthy lifestyle. When we’re working hard to lose weight, exercise, eat healthier, and reduce our blood pressure, stress will pop up and be one of the first things to derail us. In order to take control of stress before it derails you, the first step is to realize when you have stress, and the second step is to choose a healthy coping mechanism.
After having my son, I fell into a cooking funk, even as a dietitian! I had the tools, but the motivation and desire had diminished. In addition, I live in a rural setting, which makes grocery shopping even more daunting. Hoping to spark my cooking interest again, I decided to try a couple of different home delivery meal kits.
Diet and exercise are often the first two things people look at when trying to improve their health. But sleep quality can be an overlooked issue that can sabotage your efforts in those areas. Science has linked long term sleep deprivation to weight gain, high blood pressure, pre-diabetes, weaker immunity, risk of heart disease and more.
During pregnancy, exercise is a great way to reduce back pain, prevent gestational diabetes, increase energy, improve your mood, help you sleep better, and improve your ability to cope with labor. Whether you’re pregnant for the first time, or looking for new inspiration in your subsequent pregnancies, we’ve put together our coach’s favorite resources for fitness inspiration to help power you through your pregnancy!
We encourage all people with diabetes or their caregivers to attend the one-day Taking Control of Your Diabetes (TCOYD) conference and health fair on September 7, 2019 in Missoula. Presentations will be given by some of the world’s best diabetes speakers. We are really lucky to have speakers of this caliber coming to Montana. Registration is an extremely affordable $25 per person, and includes snacks and lunch.
Fermented foods are all the buzz lately. Even though they’ve been around since ancient times, their popularity in the U.S. has been increasing in recent years. They’ve been popular in Asian countries for centuries. They are becoming popular because of new studies surrounding gut health, the gut biome, and digestion. Researchers are beginning to link the bacteria in our intestines to health conditions, including obesity, our immune system, mental health, skin conditions, and cancer. The focus on improving gut health has led to the popularity of fermented foods. Fermented foods to consider include: kefir, sauerkraut, tempeh, cheese, kombucha, miso, kimchi, salami, yogurt, sourdough bread, and olives. Sauerkraut, cheese, salami, yogurt, and sourdough are probably familiar to you, so following is an explanation of the other foods, and how to try them.
I talk to many people who struggle with gaining a healthy work/life balance. They often say that it seems like a near impossible task. So many people feel the daunting struggle of managing everyday life, and work. Work takes up a good portion of our day, and at times it can feel like nothing is left for all of life’s joys and obstacles. We become accustomed to living in this turbulent chaos, ignoring and not listening to our bodies. Achieving balance is easier said than done, but it is the key to managing stress. A healthy work/life balance can be an attainable goal.
I’m not a fan of clichés. And the healthcare world uses them a lot. One of the most recent being “Meeting You Where You’re At.” Take Control is guilty of this, and I’ve heard the phrase at many staff meetings. I cringe every time I hear it. Don’t tell the boss. Find out how an Episode of Queer Eye changed my mind about this cliché.
Stephen saw improvements in almost every aspect of his health metrics, and it was incredible being on his team! His metric improvements were great, but more importantly, he improved the quality of his life and is so intentional about every day and everything he does in each day.
When you’re a mom, one of the biggest challenges is lack of time. When you don’t have time for the things you have to do, often the last thing you’re going to make time for is exercise. But the benefits of even small amounts of exercise can help in every aspect of your life. Sometimes just re-framing your mindset about how and when you can fit in exercise can help you realize it is possible to squeeze it in, and enjoy the benefits it provides.
A new baby is an exciting and busy time in life – the beauty and thrill of bonding love, first smiles, first laughs, and nurturing care. Exciting at first, new parents soon learn how challenging the first year can be. Sleepless nights, countless diaper changes, and an endless feeding schedule can be exhausting and overwhelming.Whether you have one or more very small children, it’s usually hard on a relationship. The transition from a couple to a family is a big transition. Who has time for date night? Nevertheless, the family dynamic will be stronger and long-lasting if couples make an effort to communicate and stay lovingly connected.
Spring is a time of renewal, which makes it the perfect time to start or re-energize your exercise or activity routine. If you’ve been hibernating all winter, it’s time to get outside, stretch your legs, and get active again. Exercise helps your body, mind, and soul, so take some time to make a plan to get started.
Spring sunshine and warm weather often bring about spring cleaning, and your pantry or food cupboard is a great place to start. Pantry cleaning is helpful to identify outdated food and expired condiments. Expired doesn’t always mean bad, we’ll provide some guidance on that. If you have food that is sitting in in the back of your pantry, it will likely remain unused unless you bring it to the forefront, or remove it. Over time, unused food will lead to clutter and food waste. Spring cleaning your pantry is a great way to review your inventory, and a clean pantry makes better use of available space, reduces stress, and helps you keep it stocked with great ingredients!
“Meal prep” is the process of planning and preparing meals in advance. It is an excellent way to save time, money, and effort while accomplishing your healthy eating goals by preparing nutritious meals ahead of time. To start doing meal prep, it is important to find a realistic method that works for you, in terms of your goals and schedule. There is no one size fits-all approach! Some people prefer to set aside a chunk of time on one day to prep for the week, while others prefer to prep a small amount each night for the next day.
Our culture can be very alcohol-centric, each season, occasion, and event seem to include drinking. You’ve made the commitment to yourself to get healthy, and reducing alcohol intake can play a large role in that success. Can you drink alcohol and still hit your goals? The answer is yes, but with some strategies.
There are many ways to quit using nicotine, but people who work with Take Control health coaches have a greater chance of success. Over the past two years, 91% of the people we've worked with have quit using nicotine. We'd love to help you become nicotine-free and achieve the health goals you desire.
When Julia first came into the program, she really wanted to be free of feeling like food was an issue or a “problem” in her life, and just wanted to release herself of the anxious thoughts that might be there. She came in with an open mind, and was ready to make small changes. Read about her great transformation, and the impressive mental change in her relationship with food.
Flax and chia seeds have become popular over the last several years. You may have seen products like chia seed pudding or flax-infused baked goods popping up on the internet or social media. What is all the hype behind these two little seeds? Is one better than the other? We’ve put together some basic information about these seeds, and compared them for nutritional value, research, and health benefits.
Starting or maintaining a successful exercise habit can be difficult, but many people overlook the role that activewear can have in that success. Choosing the right pair of shoes one of the most important aspects of a successful and enjoyable exercise routine.
From hundreds of coaching sessions over the years, our exercise specialists have compiled their "Top 10" tips for success in your fitness goals. Here they are!
Most women are given the green light to exercise at their six week post-partum checkup. What most new moms don’t realize, is that it’s not okay to jump back into their pre-pregnancy fitness routine.
Announcing Take Control's new logo, website, and messaging! The Take Control team is proud to announce the unveiling of our new logo, a redesigned website, and messaging that better reflects the evolution of our brand, the impacts of our services, and - most importantly - the values that drive our mission.
This quick video blog gives great tips on creating healthy, balanced meals that are quick to make and the whole family will enjoy. Katie covers alternative ingredients for recipes like Chicken Parmesean that up the nutritional value and keep calorie counts lower.
Welcome to autumn! Anytime the seasons change, it’s important to consciously adjust your exercise routine to stay on track. Schedules change, goals change, and an assortment of activities flood our lifestyles with deadlines and things to do. This year, plan ahead and embrace the season change as a built-in opportunity to rethink how you successfully transition from summer into fall. Here are some tips to help make your adjustment:
It’s that time of year again, when we transition from summer into fall. Cooler temperatures and variable weather conditions can cause problems with your summer exercise routine. Stay on track by planning for a smooth shift from warm walks in shorts and t-shirts, to walking or running in cooler air and precipitation-covered terrain.
Have you ever noticed how easy it is to set an exercise goal, stick with it for a few weeks, and then next thing you know you are off track and not following through? Use these simple tricks to help you stick with it:
Sometimes in the midst of transitioning to your role as a new mom, you can feel like you’re losing your pre-baby identity.
Some people are delighted and excited about the holiday season, and some feel pressure and a bit of dread with the work to be done to prepare for the holidays. Wherever you fall on the scale, most of us are susceptible to holiday stress. Here are some practical strategies that can help keep you from being overwhelmed this season.
Eating healthy when traveling can be difficult for everyone. There are often unknowns and last minute changes, and we end up making poor choices based on limited options or being in a rush. The best way to avoid those pitfalls is to plan ahead. Planning your travel food can keep you from eating junk food, save you money, and will make travel more convenient.
We just celebrated Thanksgiving, and for me that signals the start of what I refer to as “The Season of Eating.” From Thanksgiving clear through Easter there is at least one big eating opportunity each month: Thanksgiving, Christmas, New Years, the Super Bowl, Valentines, St. Patrick’s Day, and Easter.
Clothing can make all the difference in a fun and safe winter outdoor experience. Whether you’re going for a walk, running, skiing, or snowshoeing, dressing for the cold is essential to maintain your exercise regime throughout the winter.
Do you have good or bad posture? As you are reading this, how is your posture right now? Are you sitting upright with both feet planted on the floor? Are you slouching your back? Is your neck tense and the shoulder raised, or even slightly rounded forward? If you’re sitting, are your legs crossed? If you’re standing at your desk, is all your weight on one leg or both?