The Balanze Womam Magazine

Daniela Morandi

Psychologist and life coach

Empowering mums to regain life balance and control of their emotional and mental wellbeing

Nicole Castro

Nutritionist & Dietician

I want to inspire you to try new recipes for healthy eating before, during and after pregnancy. Inviting you to be present and mindful at the eating time

Edna Oliveros

ADAPT Health Coach –Kresser Institute

Preconception, Pregnancy and Postpartum

I help women to develop strategies to live their motherhood dream, avoiding burnout and taking their family’s health to the next level

OUR CONTRIBUTORS

Hola! Soy Angie

Welcome to the Christmas issue of Balanze magazine. A new chapter called "Balanze Womam".

Special edition with stories from the heart in Spanish and English.

A s, life starts getting normal for m ing to continue following our dreams with gratitude and preparing for the best to come. I love to share what I have done this year. Despite the ups and downs, I have achieved some of my goals, and I am happy to celebrate because it was a real effort. I am a woman mum like you, facing all the challenges motherhood brings, learning to be confident, to believe in myself, and to be present every day.

Having the blessing to see my little one grow means the world to me, while still working on my dreams and continuing with my mission to inspire you Inspiration to find your physical, mental, and emotional balance Working on new projects to show the strengths and special gifts motherhood brings as our superpower

Merry Christmas & Wonderful New year

Lots of blessings, mama A year of growth, acceptance, self-care-love, be you, embrace, support each other and be proud of everything you do, celebrate every achievement no matter the struggles, learn from love from the best teachers. Our own creations, our babies. We are incredibly amazing inside-outside of our motherhood, there is an incredible woman in you. Let's walk together and share our love stories with the world. Always a woman and a mother will be there to listen and support with their hearts bringing love and gratitude.

I would like to thank you all for being part of this beautiful community of women-mums, for your support, and for being the inspiration to make BalanzeWomam real.

To my little boy and my husband thank you for all your love, support and for believing in me.

Enjoy the magazine!! Y apoya a todas las mujeres y mamas hermosas que hacen parte de esta edicion.

With Love

Angelica Castro

BalanzeWomam

A space for every womam who is on the path of motherhood. Balanze Womam supports and helps you find your mental, physical, and emotional balance in life with the help of experts and also other mums like you.

HYPNOBIRTH

By Manuela Olarte @lamamanatural

Antesdeconoceramiesposo,notenía intencionesdesermamá,incluso, soñabaconelmundocorporativo,con adoptarperrosygatosyvivirenAsia. Sinembargo,cuandoconocíami esposoenlosHimalayasen2017,mi vidacambióporcompleto.Él,un hombresoñadorypersistente,me propusomatrimonioalos6mesesde habernosconocido,yyo,apesardeser tanracionalycalculadora,decidíseguir micorazónydecirlequeSí.

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Fueasícomocomencéaleere instruirme,yencontréunmétodopara manejareldolorenelpartollamado Hipnoparto.Estocambiómiprocesoy miperspectivasobreelparto..

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Fue así como comencé a leer e instruirme, y encontré un método para manejar el dolor en el parto llamado Hipnoparto. Esto cambió mi proceso y mi perspectiva sobre el parto.

Todas estas herramientas me permitieron encontrar esa paz interior para dejar a un lado el miedo al dolor en el parto Sobre todo, a los cambios de planes puesto que en la semana 37, debido a que mi bebé venía muy grande para la edad gestacional, me sugirieron en Londres tener una inducción Investigué con personas cercanas en Colombia y me recomendaron hacerme una cesárea Por consiguiente, decidí agendarla Sin embargo, mi intuición y mi corazón me decían que debía intentar el parto vaginal, pues me había preparado para esta experiencia Fue entonces como decidí intentar el proceso natural de la inducción apesar de la alta probabilidad de poder terminar en una cesárea de emergencia.

Cuando llegó el gran día, me mantuve fiel a mí misma y decidí emprender el viaje al Planeta Parto con la caja de herramientas que había practicado durante el embarazo Fue así, como luego de 5 horas de trabajo de parto intenso y salvaje, llegó al mundo nuestro ser de luz: Luciano La sensación de satisfacción, logro y poder, es algo que nunca olvidaré

Es por esto que he diseñado un curso online donde comparto con las mujeres embarazadas mi experiencia de parto y el método que utilicé, para que así como yo, se sientan listas, seguras y empoderadas para el gran día También, he creado una herramienta muy poderosa para ayudarle a las mamitas durante la gestación y el parto a mantener la calma, informarse y a trabajar en los miedos Esto con el fin de lograr un parto transformador, inolvidable y positivo Éstas son 42 afirmaciones positivas, cada una representando las semanas de embarazo en un parto respetado y , en el respaldo, cada una cuenta con ejercicio de gratitud Te invito a que visitar en Instagram @lamamanatural y conozcas más detalles

Éstas son 42 afirmaciones positivas, cada una representando las semanas de embarazo en un parto respetado y , en el respaldo, cada una cuenta con ejercicio de gratitud Puedes tener las tuyas aqui @lamamanatural.

Acceptance

"We were blessed to meet a nursery carer who had a lot of experience with children who have special needs. She helped us with the process to join the nursery and apply for an EHCP (Education Health Care Plan) for primary school She was like a mentor I feel very grateful for having that angel in my life In this path, it is not easy to find people who really work with such a passion "

THE COLOURFUL SPECTRUM OF AUTISM

By Yohana Castro @juanasuk

Last December, I celebrated my son's 10th birthday. A day of happiness and mixed emotions. I still remember the first day when my son joined the nursery. The place where the Austistic journey began.

While I was trying to get back to work after my maternity leave, I was receiving daily concerning feedback about my son's behaviour in the nursery. He was struggling to follow the group activities, not doing enough eye contact, expressing frustration for not being able to communicate with other children or childcarers. One day, one of the nursery workers mentioned that my son was showing traits and actions of an Autistic child. My first reaction was anger and a denying feeling. I couldn´t understand how a person ,who was not a paediatrician, was giving him a label. As humans, ¨We do not fear the unknown. We fear what we think we know about the unknown. My concept of the Autistic Spectrum Disorder at that point was based on Hollywood movies or misconceptions. My picture of an ASD person was someone who couldn't talk and hurt himself.

I couldn't take that word out of my mind I started to search about the topic but I couldn´t fully understand the whole picture It took two years to get his formal diagnosis as it wasn ´t clear. While we were waiting, we were exploring the unknown which required tolerating uncertainty We began to have an open mind about the possibility of ASD and that´ s when we started to have the best views and meet incredible people

We joined a group for children who were struggling with communication. This group really helped us to know that we were not alone and guided us into a big spectrum and amazing world I started to learn about sensory diets, the relation between the brain, digestive system and food, play therapy strategies, speech and occupational strategies, social behaviour, emotional health, executive function skills,etc It was and still is a fascinating world

Having a kid with ASD is a blessing. All the initial concerns are part of the past. He can talk and is sociable at his school. I won't say it is easy but it isn't impossible. If I could change the past, I wouldn't change anything because it has been a beautiful journey. I have learnt so much. Inspiring me to work with children with needs in the future. Most of the time the struggle is not the autistic person, it is a school, a parent or society who don´t understand and fear the unknown.

TABLE SCAPING

JMD EVENTS LONDON

By Juliana Perdomo

Hola! Soy Juliana Perdomo profesional en Marketing y Negocios Internacionales, actualmente dirijo JMD Events London, una empresa de Eventos & Catering que forme con mi esposo en Londres Siempre he tenido una profunda pasión por desarrollar constantemente habilidades nuevas y disfrutar de la imaginación en todo lo que hago Creo que la creatividad no nace, se hace y hay que potenciarla y perfeccionarla como cualquier otra arte Esto ha sido una de mis mayores fortalezas para aventurarme en una industria nueva para mi: el mundo de la organización y planeación de eventos Trabajo como la mayoría de mamas, tratando de alargar los días y robándole horas al sueño Llegó un momento en que quería encontrar algo que me apasionara y me permitiera estar con mi familia más tiempo, sobre todo los primeros años de mis hijos que requieren de tanta entrega y dedicación Después de ser mama es inevitable que tu carrera profesional cambie o de un vuelco diferente, quizás para lo que estudiamos y para lo que antes de los hijos habíamos soñado hacer profesionalmente ya no encuentres el mismo camino, tus prioridades cambian y ya tus sueños son basados en la estabilidad de tu familia Ver a mi esposo reinventarse profesionalmente y encontrar una nueva pasión al vivir en un país nuevo me inspiro profundamente para hacer lo mismo.

Ahora trabajo desde casa manejando mi propio tiempo y haciendo las miles de labores que hay alrededor de tener 2 niños pequeños. Me apasiona exaltar la labor de mi esposo como Chef y mi idea empezó con algunas comidas y fiestas pequeñas entre amigos, poniendo la mesa y decorando el lugar.

Vi en el muchísimo potencial, en que nunca es tarde para empezar de nuevo y aprender habilidades que nunca imaginaste El se perfilo como un Chef profesional y yo en mi afán de ayudarlo en sus proyectos encontré que trabajando juntos podría impulsarlo más rápido y sobre todo poder estar más tiempo con mi familia No fue fácil tomar la decisión de salirme de trabajar y tomar el riesgo de emprender y apostársela toda a un proyecto familiar Ahora trabajo desde casa manejando mi propio tiempo y haciendo las miles de labores que hay alrededor de tener 2 niños pequeños

Me apasiona exaltar su labor como Chef y mi idea empezó con algunas comidas y fiestas pequeñas entre amigos, poniendo la mesa y decorando el lugar Ahora trabajamos juntos en nuestra empresa de eventos JMD Events London, aquí te ayudamos a planear y llevar a cabo eventos y todo tipo de celebraciones, queremos promover la buena mesa en todos los sentidos, con comida de alta calidad y con la creación de una experiencia inolvidable, tanto como sentirse en un restaurante de alto nivel en el comfort de su propia casa.

Queremos promover el arte de “estar presentes” cuando se sientan a la mesa, para hacer de este un ritual en familia, amigos y en pareja.

PLANEANDO UNACENA ENCASA

Ahora que se acercan varias de las celebraciones más importantes, para el día de ST Valentín el próximo año; quiero dejarles varias ideas de como planear este día tan especial en el comfort de su propia casa

Mis últimos tips para poner la mesa, para los que decidan celebrar en casa. No olvides la etiqueta para poner la mesa, llénala de detalles y juega con los colores de acuerdo al tono y al ambiente que le quieras dar a la noche Recuerda que los memorias en familia, amigos y en pareja se construyen con pequeños detalles y cada fecha especial es una oportunidad de recordar lo afortunados que somos de poder tener a esa gran persona a nuestro lado

Recuerdaquelosmemoriasen familia,amigosyenparejase construyenconpequeñosdetallesy cadafechaespecialesuna oportunidadderecordarlo afortunadosquesomos

Planea tu celebración: suficiente tiempo para planificar tu día y pensar en todos los pequeños detalles que marcaran la diferencia Encuentra el regalo perfecto: concéntrate en algo que realmente tengo significado para tu pareja, quizás aquellos que traigan la historia de los 2 y la vida que han construido juntos

Salir a cenar vs planear una cena romántica: escoge un restaurante que traiga memorias de ustedes como pareja y arréglate como si fuera la primera cita Si decides celebrar en casa, sal de lo común cocina una receta nueva o contrata un Chef que les prepare una receta.

Sale de la rutina: crea un ambiente diferente para esta celebración como por ejemplo un Igloo para poner en el jardín dentro del cual puedan hacer la cena

Será un placer para nosotros ayudarte a planear tus eventos. Síguenos en Instagram: @chefdairolopez, @jmdeventslondon

o envíanos un correo sales@jmdeventslondon.com.

My Me Time Routine in 3 steps at 3 different moments

The importance of “me time” for women and mums is fundamental. For just 30 minutes a day, you can improve your productivity, concentration and time management.

These three steps will give you some ideas to start planning your “me time” and to reconnect with what you enjoy most.

Choose a particular time during the week to free up your schedule and allocate this special time to you Keep in mind that this time is sacred, and make it a personal routine that you try your best to stick to.

Vary your activities - pampering yourself, reading your favourite book, taking short walks, socialising with friends, a romantic dinner with your partner, yoga time, a mindfulness session, cooking your favourite recipe, meditation, a Zumba dance class, exercising, running.

Track the impact of incorporating “me time” into your everyday tasks

You will see how mentally, physically and emotionally full of energy your body will become, preparing you for any activity during the day and providing you with the right head space for any challenges ahead

SILENCE & MEDITATION SPACES FOR A CLEAR MIND

The practice of silence and meditation helps us to focus and release stress. Finding the moment is not easy but, you can plan at least 30 minutes per day. Practice breathing exercises and gratitude thoughts, empower your energy providing a feeling of ' I'm ok ' , 'I can do this' and 'I love myself'. This simple 'me time' is another little step of showing care and love to yoursefl.

"Motherhood empowers and makes us explore our creativity and abilities. Brings confidence, and passion and marks the path we want to build, leaving our unique legacy of LOVE in everything we do".

Balanze

Celebrate Womam!

HISPANIC HERITAGE MONTH 2022

Ximena Coskuner

Amate a ti misma...mas allá de la imagen que ves en el reflejo de tu espejo es como defines tu belleza y que te hace sentir feliz y plena.

“Ámate a tí primero”.

@araaccessories.uk

@empredimientos_latuk

La práctica de yoga nos da un encuentro maravilloso con nosotras mismas. Nuestros espacios....nuestro tiempo de cuidar de nosotras mismas, Es un estilo de vida que nos da plenitud, balance y satisfacción recordándonos la importancia de sonreír y disfrutar cada día como mujeres y mamás

“Asegúrate de que no pase un día sin haber sonreído ” . @yogadriana

"Si quieres saber mas acerca de nuestras conversaciones visita nuestros IGtv lives @balanzewomam

Gratitud y amor a todas las maravillosas mujeres-mamás que amablemente compartieron con nosotros sus conocimientos, emprendimientos y experiencias

En Octubre por las ultimas tres semanas celebramos en Balanze Womam la Herencia Hispana destacando la voz como tribu de mujeres y mamas hispanohablantes. El apoyo en nuestro mundo de la maternidad y el amor como superpoder que toda mujer-mamá tiene y brilla en sus corazones.

Este viaje de la maternidad no es para una mujer-mamá solitaria ... este viaje es para todas y estamos aquí, más visibles y con la voz clara, fuerte.

No importa el idioma que hablemos. Entendemos el idioma de ser mamas de ser mujeres.

Cada una tiene una historia maravillosa, llena de retos y a la vez de triunfos enfocados en su bienestar y como cada una por medio de su proceso de transformación al camino de la maternidad encuentra en su camino dones especiales que las hace unicas, fuertes , empoderadas y con identidad de creer en ellas mismas

Encontrar nuestras pasiones desde nuestros sueños, nos lleva a explorar fortalezas y direccion de a donde queremos llegar.

“Nunca es tarde para hacer todo lo que amas ” .

Adriana Salazar

Cinthya Quijano

HISPANIC HERITAGE MONTH 2022

Celebrate Womam!

Alimentarnos consientemente nos lleva a entender la importancia de tener una relación sana con los alimentos Ayudandonos a crear hábitos saludables que podemos compartir en familia

“Nutrición consiente para la salud de nuestro templo”. @happ_ynutri

La seguridad que descubrimos y trabajamos en intención. Hace que vivir en nuestro presente nos permita abrazar esos momentos especiales en nuestro camino de maternidad

“Aprendiendo a ser segura ” . @maribelravelo

"Te invitamos a apoyar a cada una de estas mujeres & mamas visita cada una de sus cuentas de @Instagram dale like comparte y apoya sus emprendimientos.

Mariana Jaramillo

“

La preparación de la habitación para la llegada de nuestro bebé a casa....mueve cada espacio en ilusión y nos mueve en emociones para elegir y adaptar nuestro hogar para el bebé; pensando en su bienestar, en nuestro bienestar como mamas y familia.

¿COMO PREPARAR NUESTROS ESPACIOS PARA LA LLEGADA DE UN BEBE?”.

@bliss_homedesign

Lo mas especial de esta celebración y conmemoración en este espacio; rescartar lo que como mujeres y mamas Latinas hispanohablantes logramos para salir adelante con esfuerzo, determinacion y valentia ,abriendonos camino fuera de nuestros paises donde la huella que dejamos en cada paso que damos es mas fuerte ; cuando nos unimos y nos apoyamos entre si. Estamos en un momento de fortaleza, apoyo y servicio para decirnos que si, podemos hacer lo que nos propongamos.

Y que el ser mamas no es impedimento alguno, ni frustracion Aveces nos toma tiempo entender y reencontrarnos; pero una vez lo logramos; esa mujer que nace al dar a luz a nuestros hijos no para. Y lo mas maravillosos de todo es, estar dispuestas a ayudar, apoyar a otras mujeres y mamas en lo que se pueda sin dudarlo.

Nicole Castro

Maribel Ravelo

Celebrate Womam!

HISPANIC HERITAGE MONTH 2022

Yamilteh Montaño

“Pasión de una Mama Soñadora”.

@yummy_by_yami

La maternidad nos mueve a hacer nuestros sueños realidad. A encontrar nuestros talentos y a re encontrarnos con la mujer que se transformó al convertirnos en mama. Esa mujer que sigues siendo tu!

Somos unicas, reales con historias que inspiran y dan fortaleza.

Estamos creando un nuevo concepto de maternidad y empoderamiento femenino. Abriendo al mundo entero el reconocimiento a todo lo que logramos en el dia dia como mujeres y mamas.

Definitivamente nuestro lenguaje de amor esta presente en cada cosa que hacemos

Gracias a todas por hacer posible este espacio de apoyo y por creer que unidas podemos llegar mucho mas lejos

“Te invito a hablar en Español con nuestros hijos”.

@elrecreospanish

"Si quieres saber mas acerca de nuestras conversaciones visita nuestros IGtv lives @balanzewomam

Todo lo que compartimos en amor con nuestros hijos y familia viene desde nuestras raíces. “Una nueva vida con bienestar”.

“

El poder de lo natural”. turaluk

Crear una vida que ames te dará la satisfacción de sentirte a gusto, plena y definitivamente feliz con lo que haces sea cual sea tu role como mujer y o como mamá.

@mommetribe

Una nueva vida con bienestar, parte de cómo nosotras nos preparamos en nuestro propio bienestar para asi proyectarlo a nuestros hijos y familia al mudarnos a un Pais nuevo. Esa preparación de amor incondicional nos permitirá ver el proceso de adaptacion a una nueva cultura basada en los valores relacionados a la decisión tomada de migrar y construir una nueva vida en familia.

Milena Cruz

Daniela Morandi

Ana Maria Lopez & Lina Ceballos

Every mother knows that “a mother’s intuition” is a very real thing—but no one has ever been able to explain it...

By Shaheda @mother.shaheda

Hello everyone! My name is Shaheda and I am a registered midwife in the UK and a breastfeeding specialist/ counsellor, with 8 years of experience. I support mums in feeding their newborns, whether they decide to breastfeed, formula/bottle feed, pump or mix feed and also have an Instagram page @mother.shaheda, where I provide information to help mums with their feeding journeys.

We have a high initiation rate of mums who would like to breastfeed, but this slowly dwindles due to lack of support, mums not getting the positioning and attachment correct and not understanding normal breastfeeding behaviour which can result in introducing formula when it is not necessary.

In this article, I will be covering how you can position you baby correctly, to ensure your baby latches on correctly to get your breastfeeding off to a good start. But I will also cover about bottle feeding and bonding with your baby as a lot of mums are filled with guilt if they are unable to breastfeed or choose to bottle feed, but people make them feel guilty to doing so.

Breastfeeding

Once you figure out how to position your baby, the next thing is to get baby to latch on correctly. This is where nose to nipple is great. It allow’ the baby to use its reflexes to flex the head back and open its mouth wide to get enough breast tissue is its mouth. Without doing nose to nipple, it can be easy to just put the nipple in the mouth too early while the mouth isn’t open as wide as it could be.

Nose to nipple is when you brush the nipple against baby’s nose so baby can smell your breastmilk and be interested.

This will allow the mouth to open up really wide and align correctly on the breast to get more breast tissue in the mouth rather than just the nipple/ areola.

Nose to nipple is when you brush the nipple against baby’s nose so baby can smell your breastmilk and be interested.

A lot of mothers unfortunately stop breastfeeding, or their breastfeeding journey is cut short due to sore, damaged nipples. The main cause of this is an incorrect latch; although sore nipples are common, they are not normal and many mums are unaware of this so continue to breastfeed with sore nipples which leads to a reduced milk supply, a restless and hungry baby and damaged nipples to the point that they must discontinue

If you look at these images, I have highlighted the common position mums hold their babies which causes baby to latch in correctly When we teach positioning to mums, we use the acronym CHIN(C)lose (H)ead free, (I)n line (N)ose to nipple. The most important thing is to keep your baby close to you, so their chest is facing towards your chest, not away, their head is free to allow the head to flex back to open the mouth wide, their head and body to be in line so the head isn’t twisted facing the breast and you do nose to nipple which is brushing the nipple on babies nose to entice baby to open their mouth really really wide. The main aim of getting the positioning correct is to allow baby to open wide and get as much breast tissue in it’s mouth to avoid nipple feeding which is the main cause of sore nipples.

Once baby is latched on, you must ensure the latch is correct. The main way you will know is if the latch is pain free. If the latch is painful, it’s so important to take baby off and relatch. By continuing with a painful latch, you will damage your nipple and baby will not get enough milk as baby is not compressing on the milk ducts which is around the breast, not the nipple. To check the latch is correct, we would look at the shape of the lips around the nipple/breast, the sucking and swallowing action of the cheeks, how much areola is visible and the positioning of the chin as this will ensure the bottom lip is well away from the base of the nipple which is the main cause of sore nipples.

Unfortunately, as mentioned before, a lot of mums give up breastfeeding sooner than they would have liked due to pain during feeds and resort to give formula Mum guilt is so real and can mentally have a negative effect on mums. Some mums make a decision to give formula from birth and that’s their personal preference; it may be due to formula feeding suits their lifestyle, better for their mental health, they want support from others and so many other personal reasons. But whatever reason you end up giving formula/bottle, it shouldn’t be something that you should be made to feel guilty about When it comes to bottle feeding, a lot of mums feel like they are missing out on the bonding and relationship building that comes with breastfeeding because of the saying “breastfeeding is great for bonding”. This is due to the oxytocin release (the love hormone) during breastfeeding, however, it’s not to say that bottle/formula feeding mums are doing their babies injustice and not bonding with their baby.

New babies have a strong need to be close to their parents as this helps them feel secure and loved.

When babies feel secure, they realise oxytocin which acts like a fertiliser for their growing brain, helping them to be happy babies and more confident children/ adults. This can still be achieved through bottle feeding, so cuddling, playing, making eye contact, doing skin to skin, kissing and wearing baby are all actions that will help this. Also, during bottle feeding, it is still possible to bond similar to breastfeeding. You can bottle feed baby skin to skin, hold the baby close to you, look into baby’s eyes when feeding, reduce the amount of people feeding to baby (ideally just mum and dad).

No matter how you choose to feed your baby, it is possible to bond with your baby and release oxytocin, which is beneficial for their brain development Although this is more with breastfeeding, it is possible to replicate as close as possible with bottle feeding.

Who else remembers these moments...closing your eyes, imagining your baby and smiling with joy.

day, right?

Personally, when I discovered the practice of Mindfulness, I was in a bad moment of my life, I had just moved to another country and my goal was that my children did not suffer the change and support my husband in his new challenge

I gave so much that I was left with nothing to give to them nor me (you can’t pour from an empty cup), I was reactive, angry, tired and none of us were having a good time.

In my desperation to change my mindset into a happier and more positive one, I tried everything (Bach flowers, apps for making friends, etc ) until I enrolled in a Mindfulness program where I discovered a practice that has helped me a lot to be in the present, let go of the past and put aside my endless mental to-do lists

SAVERTOOL

Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.

Living in the present moment decreases the chances of developing anxiety or depression So, I want to tell you how you can include the practice of Mindfulness in your life to live it more fully and enjoy it to the fullest

That sounds great, right, but what exactly means Mindfulness?

HOW CAN I BE MORE MINDFUL?

Mindfulness can be practiced:

Formally, which includes sitting down in silence, paying attention to our thoughts and sensations, this is what we all know as mindful meditation.

Or including it in your daily life with these 3 simple tips:

1 Try something new, we are used to act automatically almost all day long And that is fine (having habits help us safe energy) but the problem comes when you no longer find joy in the activities you used to love So, when we try something new, which can be as simple as a new route to school or a new restaurant we are “forcing” ourselves to pay attention and being fully encaged because we are not familiar with it

2..Keep an emotional journal, develop the habit of writing down in a journal how are you feeling that day We are not used to being in touch with our feelings nor our thoughts and they seem to have their personal agenda Writing about your feelings forces you to get in touch with yourself, your needs and being able to fulfill them

Make sure to have that journal in your desk or your bedside table to make sure you remember to it and star a new healthy habit

3 Notice, set up a time of the day in which you will pay attention to what you are already doing. For example: drink your coffee, brush your teeth, wash your hands, etc The simplest way is to pay attention to your 5 senses, for example: what it smells like, does It have a taste, what do you hear, how is the temperature or how does it feel, what colours does it have, etc

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted

Dani

By Daniela Morandi @mommetribe

Balanze

Understanding the process of becoming a mother through motherhood is fundamental to learn about the process of transformation into the woman you want to be in the world.

BetweenMums

1 Changesaregood,andsometimes, necessary

Asadults,wefeelbetterwithinourcomfort zone,especiallyifwehaveayoungfamily. ForsomeonewholovesroutinesasIdo, changesarenotalwayshappilywelcome. Butfromtheexperiencewehavehadthe lastcoupleofyears,Ihavetosaythat changesaregood,andsometimes, necessarytobringnewthingsintoourlives, andtheyhelpustobecomestrongerand morecreativeandtobethankfulforthe thingswehave.Intheirinnocentway,my kidshaveshownmethatattitudematters themost,andwhenyouwelcomechanges inyourlife,everythingworksoutinagood way

Likesomeofyou,asafamilyoffour, wehavegonethroughlotsofchanges inthelastcoupleofyears Justto nameafew,wehavemovedcountries, wehavelivedindifferenthousesand consequently,wehavemovedschools andI’vetakenacareerbreak. However,andtomygreatsurprise, kidshaveadjustedsowellandthey havetakenthechangesinsucha positiveandcreativeway,thatIwould liketosharetodayfivelessonsIhave learnedfromthemthatapplynotonly tomovingcitiesorcountriesbutfor anyimportantchangeinlifelike returningtoworkafteralongcareer breakorstartinganewcareerina differentfieldaftermaternityleave.

LauraArguello

Founder Between Mums

IusedtolovechangesbeforeI becameamother,butwiththe responsibilitiesthatafamilybrings,it didn’tsoundthatinterestinganymore Untilnow.Changesformumscanbe anythingfromquittingajob,start workingfromhome,toupskillingor reskillingthrougharetrainingcourse

Familyis whatmatter themost

2.Let’snotforgettoseetheworldthroughachild’seyes

One of the boring things about growing up is losing the capacity of wonderingaboutlittlethings,gettingexcited,andenjoyingthemostsimple moments. By being a mum, we have the fortune to be kids again and to enjoy things by being curious and creative. New landscapes, new friends, plans,relativesaround Canitbeanymoreexcitingforakid?Youcanapply the same concept to anything new you decide to start like a new business asafemaleentrepreneur!

3.Lifeisnotblackorwhite

Theweatherplaysanimportantpartinlifeinthe UK and can affect not only your plans but also your mood! We used to live in a city with amazingweatherwherethesunwasalwaysout, but unfortunately, that is not everything you need, is it? Kids had the chance to see snow for the very first time and they will keep that memory forever. New pink gloves? Amazing. Welly boots with his favourite superhero? the highlightoftheday.Therearedifferentshadesof grey in every experience, and things are not black or white. Even though you may experience somemixedfeelingsabouttakingacareerbreak to look after your little ones, remember to feel grateful for every precious moment you can enjoywiththem.

4.Everythingisamatteroftime

Irememberedwhenmyfirstchild wasborn,Ihadamixoffeelings betweenexcitementandpanicfor thefirsttwomonths(eventhough myhusbandandIwereateamfrom thefirstday,Irememberedasking mymumtostaywithmeasmuch asshecould).Thinkingbackabout thosedays,Itrulybelievethat everythingisamatteroftime,of gettingyourwayaroundthings, adjusting,andfindingyourpath. Evenifthechangeseemschaoticat thebeginning,justgiveittime,and everythingwillgetbetter.

Itissotruewhenitcomestomaking decisionssuchasstartingtoworkagain, eitherinafull-timepositionorapart-time job,butifyoubelievethatthebenefitsof returningtoworkarewhatyouhavebeen lookingfor,don’thesitate!

5.Familyiswhatmattersthemost

s long as we are together, things will work out the best possible way Friends will always be there and we will be able to count on them at any time, but home is where your family is. Kids have shown us that by being together, everything is possible.

WhoI am?

As a mum of two, Laura Arguello knows well how it feels to be a working mum juggling with the demands of work and family life. She is the founder of Between Mums, an initiative that was created to support mums returning to work after a careerbreakorparentalleavetofindanewpurposeintheir careers and to upskill and reskill to unlock their potential. Laurawantstohelpmumstoshineagainasfulfilledwomen in the workplace or their businesses at any point of their motherhoodjourney.

Y O G A

¿Cómo el Yoga puede transformar tu vida para mejor?

By Adriana Salazar

Muchos hemos escuchado que hacer Yoga es bueno para la salud mental y física y que estirar el cuerpo nos ayuda a mantenernos en forma, pero ¿cómo comenzar y cómo saber que estilo es el mejor para mi?

Mi vida cambio por completo con cada clase, todas las molestias de mi espalda fueron desapareciendo, pude dormir mejor y más profundo, aprender a respirar más conscientemente, dejar ir tensiones, encontrar fuerza y pude recuperar poco a poco y con constancia, la flexibilidad que tenia años atrás ¿Y cómo no enamorarse de algo que se siente tan bien?

¡Tú

puedes!

He practicado Yoga por más de 10 años y me certifique como profesora de Yoga en 2015 para expandir mis conocimientos y poder llevar esta practica a más personas. Y a pesar de todos los años que tengo practicando, nunca olvidare mi primera clase, esa sensación de paz absoluta y de conexión con mi cuerpo que nunca había sentido. En ese momento me di cuenta que había perdido demasiada flexibilidad, no podía ni tocar mis pies y pude sentir todas las tensiones en los músculos de la espalda. Fue increíble notar todo esto que en el día a día simplemente pasaba desapercibido Y de la misma manera, mi mente estaba en un estado de calma y serenidad que no conocía Pude desconectarme de mis preocupaciones, pero más allá de eso, pude sentir motivación y esperanza, cosa que llevaba tiempo sin sentir porque en ese momento vivía una etapa depresiva y ni siquiera lo sabia.

Pero más allá de todos los beneficios físicos que podía notar, lo que más me apasionaba (y todavía me apasiona) de esta practica es que el Yoga te acerca más a quien realmente eres, te permite recordar tus valores, tu esencia y esa chispa que cada uno de nosotros tenemos. Cuando aprendemos a conocernos profundamente, sabemos qué cosas desencadenan pensamientos negativos, rabia, resentimiento en nosotros y podemos decidir cambiar el rumbo y buscar estabilidad, paz, armonía y equilibrio físico y mental. El Yoga te ayuda a darte cuenta de que vivir feliz es una decisión de TODOS los días

Cree que los beneficios son más grandes que tus excusas para no INTENTARLO.

·Crea tu espacio en casa. Un lugar dedicado a tu bienestar, preferiblemente donde nadie te moleste y con luz natural Un lugar que te de tranquilidad

·Compra un mat de yoga que te inspire a utilizarlo. Es como tener una cartera nueva, quieres usarla siempre, ¿verdad? lo mismo con tu mat Si te gusta ir al estudio de yoga, te recomiendo comprar uno liviano y no muy grueso Esto te ayudara con tu equilibrio en algunas posturas

Y si no sabes por donde comenzar, aquí te dejo algunos tips para esas primeras clases:

·Ponte metas reales. Comienza con una clase a la semana y fíjate cómo se siente. Te recomiendo comenzar con una clase de Hatha Yoga o Yoga para principiantes para que vayas a un nivel apropiado. Ojo, si bien puedes ver beneficios después de la primera clase, no esperes resultados mágicos o vivir libre de estrés si tan solo practicas una vez a la semana

·Si nunca has practicado Yoga, entonces 30min podría funcionar y desde casa hay muchas clases que puedes hacer y no tienes que salir de la comodidad de tu hogar

·Trata de hacer tu clase a la misma hora cada día para ir creando tu rutina y mantener la constancia

·Define qué quieres conseguir con tu practica: flexibilidad, fuerza, relajación, mejorar tu equilibrio, etc. Y luego busca clases asociadas que te ayuden a alcanzar tu meta. Hay estilos de yoga para todos los gustos

·Apaga o aleja el celular y todo tipo de distracciones Pídele a tu familia que respete ese momento del día que es para ti si estas en casa o si vas al estudio, aprovecha y desconéctate por completo

·Cree que los beneficios son más grandes que tus excusas para no INTENTARLO ¡Tú puedes!

Si deseas que te acompañe en este nuevo camino, sígueme en @yogadriana para más tips y secuencias que te harán sentir motivada y renovada.

A D O R M I R A N G E L I T O

Cinco Mitos Sobre el Sueño Infantil

Cuando estás por convertirte en mamá, te empiezan a llover recomendaciones y tips que (muchas veces) tu ni pediste. Pero bueno, se agradecen las buenas intenciones y vas anotando algunos y otros de plano los olvidas. Y sí, me refiero a los comentarios que te llegan de las tías, las amigas de tu mamá, tu suegra, es más, ¡hasta tus amigas! Aquí lo importante es que no te creas todo lo que te dicen; lo mejor es investigar y preguntar a los expertos.

MITO 1 "Acostúmbrate a no volver a dormir"

¡FALSO! Sí hay un periodo de adaptación para todos pero es justo eso, un PERIODO No te angusties, eventualmente tus noches volverán a ser para dormir Lo importante es que desde pequeño le enseñes a tu bebé buenos hábitos y evites desarrollar asociaciones para dormir que no puedas mantener a futuro como la mamila, el arrullo en brazos, la sillita vibradora, etc Piensa que cada vez que despierte, esperará encontrarse en la misma situación en la que se quedó dormido y si esto no pasa, entonces vendrá la frustración y enojo. Nosotras podemos diseñarte un plan de sueño personalizado para enseñarle a conciliar el sueño solo y crear asociaciones positivas a la hora de dormir.

By Sarah & Laura @adormirangelito

A dormir Angelito!!!

MITO 2 "No dejes dormir a tu bebé en el día para que se canse y duerma mejor en la noche"

Lo único que estarás logrando es robarle horas de sueño y que poco a poco, acumule una deuda que podría afectar su humor, provocar que coma menos y que esté mucho más irritable. Piensa que un bebé que descansa durante el día, conciliará más fácil el sueño en la noche y dormirá mejor. Checa nuestro blog ¿cuántas horas debe dormir mi bebé? para saber si le sobran o le faltan a tu hijo.

MITO 3 "Que tu bebé duerma las siestas con la luz del día para corregir el reloj invertido"

Todos nacemos con el reloj biológico invertido, y nuestro cuerpo poco a poco va ajustándose al tiempo real hasta empatarlo. Es mucho más benéfico para un bebé recién nacido, que sus siestas las haga a oscuras, con white noise y siguiendo una rutina. De esta manera estaremos ayudando a que su cuerpo entienda la dinámica diaria y además, facilitaremos la producción de melatonina (la hormona responsable de hacernos sentir somnolientos).

MITO 4 "Es el bebé que debe adaptarse a la rutina de los papás, no al revés"

Cuando llega el nuevo bebé a casa, no podemos hacer como que nada pasó y seguir con nuestra rutina diaria. Seamos honestos, ¡pobres bebés! Acaban de llegar a nuestro mundo que es totalmente diferente al que ellos conocían en la pancita de mamá.Para ayudarles con el proceso de adaptación y que desarrollen buenos hábitos de sueño, convierte sus necesidades básicas como alimentación, higiene y sueño en tu prioridad. Con esto estarás sentando las bases para que desarrolle buenos hábitos, ¡incluso al dormir! .

MITO 5 "Siempre que un bebé despierta en las noches es por hambre"

Mmm...siempre, siempre no. Dependerá de su edad, tiempo que haya pasado entre toma y toma y factores externos como ruido o clima. Aprende a escuchar a tu bebé y a entender sus "ruiditos", hay algunos que sí son de hambre, pero otros que son inconscientes porque está soñando o se está acomodando. Si lo oyes "rechinar" en la noche, antes de correr a darle de comer, escúchalo y analízalo. Un bebé sano de 5 ó 6 meses que ya pesa 6.5kg podría dormir entre 10 y 11 horas de corrido. Estos son sólo algunos, si tu tienes otros ¡compártelos en comentarios!

¿Necesitas ayuda para mejorar los hábitos de sueño de tu hijo? Contáctanos, es real sí pueden dormir toda la noche de corrido.

Christmas potato salad

healthyEating

ByNicoleCastroDietician&Nutricionist

Christmas is almost here!! For these dates, it is very common that we have different dinner celebrations with our friends, and families to share. And this is how we often fall into overeating, however, that does not mean that we can enjoy foods rich in carbohydrates such as potatoes, that is why today I want to share a very rich and healthy recipe to surprise all your guests.

After cooking very well both the breast and the peeled potato, carrots, and peas; you have to chop in small squares the potato, the peas, and the carrot in the same way you have to shred the chicken, to finish in a medium bowl put all the ingredients including the yogurt dressing, mix, and it is ready to eat.

For the dressing we need Greek yogurt without flavour or sugar, mix half a lime juice, salt, pepper, and a spoonful of honey. Super Easy!! Healthy and great for lunch or dinner.

hotTipLovepotatoes.......

The potato is a carbohydrate, that is, its predominant nutrient gives us energy mainly to maintain every internal or external activity that our body performs, on the other hand it has vitamin C, B6, B3 and B9, which participate in immune system mechanisms (defenses) and strengthens it, additionally contains minerals such as potassium, manganese and magnesium, relevant micronutrients to maintain optimal performance in physical activities such as exercise or sports.

Esta soy yo con el corazón feliz !! al lado de mi primer círculo de mujeres . Un espacio intimo de conexión, un momento de luz, divinidad, feminidad; donde cada una hablo y soltó sus emociones acerca de la maternidad, sus retos y temores

Fue un espacio mágico, hermoso, lleno de emociones y aunque las lágrimas estuvieron presentes, los corazones se aliviaron en peso El arte de escuchar sin juzgar o sentirte juzgada definitivamente libera y nos permite dejar a un lado las cargas que nos hacen sentir que damos menos de lo que deberíamos. Poniendo en duda cada paso o decisión que tomamos en nuestra maternidad Permitirnos, expresar, aceptar y validad cada emoción nos ayuda a reencontrar la seguridad de que aun sin tener un manual cada día nos esforzamos por dar más que el 100 en nuestro role de mamas.

Y es ahí donde la luz de reconfortarnos, admirar lo que hacemos y amarnos tal cual; abre nuestros ojos ante una maternidad real donde no existe el perfeccionismo y donde los dones y regalos divinos que llegan con esa nueva yo; brillan para recordarnos que podemos lograr lo que nos propongamos, que no hay nada más asertivo que nuestra intuición y la fuerza del amor definitivamente nos mueve, nos guía y nos reconforta Cerrar nuestros ojos, escuchando nuestro respirar, meditar, movernos y escribir fueron

ejercicios de apertura a descubrir que necesitamos ser mas compasivas con nosotras mismas reconociendo lo vulnerables y fuertes que somos como complemento.

Para mi fue un reto lleno de amor de creer en mí, de prepárame y de estudiar, certificarme en Mindfulness y tomar cursos acerca de las emociones. Para asi, llegar a cada una de las mujeres que este dia permitieron que este momento fuera una realidad. Este es el inicio de muchos mas circulos y actividades que estarán presentes en Balanze Womam como una nueva etapa de Balanze. Continuando con la mision de inspirar y apoyar a todas las mujeres y mamas a encontrar su balanze fisico, mental & emocional. Creando consiencia a un concepto nuevo de maternidad donde honramos y amamos profundamente nuestra transformacion, reconociendo que ser mujer y mama a pesar de los retos y momentos de incertidumbre, llega a nuestras vidas con un mundo de dones y regalos divinos que al reconocer, nos permiten disfrutar de cada momento al caminar de la mano y crecer junto a nuestras propias creaciones nuestros mejores maestros de vida "nuestros hijos" Gratitud con todo mi amor a cada una por darme la oportunidad de hacer realidad este circulo y la felicidad de saber que fue tan especial para ustedes tambien .

"Motherhood is my superpower"

BalanzeWomam

"Maternidad es mi superpoder"

By : Edna Oliveros Certified Health Coach and Wellness Expert @ednaoliveros

6 DIY STRATEGIES TO REDUCE ANXIETY

Anxiety is becoming a part of our lives, to the point that we’re normalizing this state of mind. Some people have panic attacks or physical symptoms, and we believe this is normal and manageable.

If you feel that anxiety is taking too much space in your life and it’s debilitating, talk to someone and find out what you can do to best support yourself.

You can also try these DIY strategies to see how it goes. Even if you don’t feel anxious, dare to experiment and watch out for the improvements.

1 – Presence: when we feel anxious, all those worrying thoughts come from the future. Your to-do list at work, the house, what your boss is going to say, or what’s going to happen tomorrow!

Whenever your mind starts wandering into the future, STOP! Go back to the present. Embrace the moment you’re in. Describe it, feel it, move and focus on your movements and release…

2 – Shake your body: when we’re emotionally dysregulated, we usually just need to find our rhythm again. This is is why we rock babies and walk them around, so they can find their rhythm. (1) So, whenever you’re faced with anxiety, go for a walk, dance, do some asanas, or swim if you can! We’re all different, so start identifying the activities that help you get in sync. Swimming is liberating for me, but I can’t do it as often as I would like to. Instead, I do yoga with inspiring music to calm my mind.

3- Breath: it sounds simple, but it’s not. In fact, emerging research shows that we are not breathing properly, and we need to re-train our bodies on how to breathe. Here is a SUPER SIMPLE breathing retraining. Breathing is so important because it allows our body to be more efficient and even improve our posture. Here is a 3-minute breathing practice.

Dance, free lf

4- Listen to Music or a meditation: even if you’re not in a place where you can meditate find a tune that relaxes you.

Here are my favorites:

Debussy – Arabesque No.1 and No.2

A Meditation to Manifest Anything You Want

5- Connect with any of the four elements: water, air, earth, and fire: Take a shower if you’re at home – the warm water will relax you but cold water has incredible benefits for the body and mind. (2) I take cold showers daily and it has become a habit I love.

If you’re at the office, watch your hands, or go for a walk in the cold weather without a jacket to feel the air on your skin. This will bring you down to earth.

If you are next to a park –practice grounding. Walk barefooted on the grass or hug a tree. Simply, be in nature. 5 minutes will do wonders.

Living in London is difficult when it comes to enjoying outdoor time. You may be thinking – this is not for me. But you can simply find a plant and touch its leaves, or put one of your fingers in the ground and release your stress

Breath, feel yourself

6- Tapping or Emotional Freedom Techniques: research shows that tapping improves depression and anxiety. (3) –I’ve tried it, but it is not for me. Some of my clients and friends tell me they find it really helpful. You can try it App to find out if this works for you.

A good friend told me this week that she's expecting a baby - what wonderful, happy news! As the conversation went on, we covered all the important points; the gender, the birth, what type of mum she's going to be, how much unnecessary baby paraphernalia we're told we need!

Knowing the magical time she has ahead, I am so full of joy for her and, I must admit, feeling a little (ok, a lot) broody.

MENTAL HEALTH & MOTHERHOOD

THE CORPORATE MIND

BY ANN CAMARGO

It wasn't until shortly after we hung up the call that my darker memories started to creep in, and I revisited what a difficult period my pregnancy had been for me. Not just the physical changes to my body and the inevitable lifestyle adjustments we had ahead, but the shift in my mental health that knocked me for six The heightened levels of anxiety, including panic attacks in the office, and all the other challenges I wrote about in a previous blog post (More Than Mother's Guilt) Then there was that weird, irrational fear that someone was going to punch me in the stomach whenever I walked down the street (not an uncommon fear during pregnancy, apparently).

But today I need to write about the work situation, because that always seems to come up in my conversations with first time mums-to-be I remember a previous boss, and now a very senior woman at a US firm I worked, boasting about her return-to-work two weeks after giving birth My stitches hadn't even healed and I could just about walk from the sofa to the bathroom! I'm still not sure what message she was trying to send out. Other women I admired encouraged me to take my time and not make any plans until after the birth, as anything can happen, and not to put any pressure on myself Of course, I had always been a planner, super organised in every aspect of my life, so I made a decision early on and was dead set on returning after 9 months. Looking back it's clear that the decision was driven solely by money - bad, bad, bad! Nonetheless, the date was saved in the calendar and everything from the nursery to holidays (priorities!) were scheduled accordingly.

We worked towards the plan but it evolved and I (too) slowly realised I'd wasted a lot of time, effort and worry along the way trying to stick to it. I put pressure on myself to return to my career, a career I'd enjoyed for many years, but no longer served me well Perhaps at an earlier stage of my life I would've sprung back into the office with different priorities and a desire for the workplace routine. Perhaps if my workplace had been welcoming and supportive there would've been a different outcome. Advice to my younger, pregnant self is a tricky one, because I don't regret those days or wish events had turned out differently I learnt some hard lessons which serve me well today, in my business, in my relationship with work, and certainly as a Wise Up expert when I'm mentoring others. If there was one thing I wish I'd known it's this; there were many similar experiences across my extended network which I didn't fully appreciate at the time. People that had gone through difficult times at work, either during maternity or otherwise, with whom I've since reconnected with and learnt a great deal from

Organisational change, changing roles, redundancy situations, horrible bosses, the list goes on. I should've reached out for more career support sooner - starting with a phone call, a walk or a coffee - as simple as a kind person asking how I was doing and then listening as it all came flooding out, followed by a gentle nudge in the right direction.

Ultimately, I did have huge support from my network, although this came a little later once I felt more comfortable talking about what I'd been through and how it had affected my corporate mindset. I've lost count of how many kind souls have said, "if only I'd known " , "I went through something similar "

For me, the decision to leave my career was a black or white one; it was either career or motherhood and I chose motherhood. I admire those who can balance, or choose, both. "Having it all" means different things to different people, and perhaps strangely I do have it alleverything and everyone I want and need in my life, anyway Isn't that what it means? My transition into full time motherhood took a couple of attempts as I struggled (impossibly) to prioritise one over the other, but once I understood the importance of good mental health, and how critical it was for myself and for my family, then the decision was simple

Ann spent over 20 years in the Financial Services industry at some of the world's largest banksCredit Suisse, Citibank, JP Morgan. While pregnant with her daughter, she began to experience issues with work-related stress, anxiety and panic attacks, which is where her mental health journey began.

Many struggle to find their way in the corporate world, Ann understands this all too well, hence why she continues to provide career mentoring within the industry and beyond through Wise Up Networks. However, her passion lies in mental health & workplace wellbeing, so she now works to raise awareness and break the stigma through her organisation, The Corporate Mind.

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