Rachel, your friendly editor, is here to share some of my favorite health and wellness tips with you. While I’m still feeling the last precious days of summer creeping in, back-to-school season is already here, which means the smell of sunscreen is quickly being replaced by the smell of freshly sharpened pencils. Even if back-to-school isn’t on your radar, you may still want to end summer on a positive—and healthy—note. And I’ve got some wellness tips to make that a little easier. Looking for a protein-packed snack? Want to get stronger arms? Need a quick self-esteem boost? I’ve got you covered.
What I do…keep some hard boiled eggs in your fridge
Nutritionist Keri Glassman, who I’ve interviewed several times over the years, shares my “little obsession” with hard-boiled eggs. I know she always has a bowl of them in her fridge, and for good reason: They’re packed with protein (more than 6 grams per egg) and a solid source of vitamins A, D, and B12. Hard-boiled eggs are my favorite snack on car rides and on airplanes (I eat them quickly so as not to disturb my seatmate!), along with a bag of Corn Nuts because… they provide balance.
What I practice… using positive affirmations for passwords
I know, I know: It’s hard not to roll your eyes at the mere mention of positive affirmations, but these phrases you can say to yourself or write down to give your self-esteem a little boost can work. Research shows they activate the brain’s reward system and can help you overcome negative thoughts. The key is to keep them specific and repeat them regularly. One trick I have for doing just that? I make my passwords self-affirming phrases. It’s a simple, straightforward way to do affirmations—and it makes it easier for me to remember my 385 passwords, too. A much easier (OK, I don’t really have that many passwords, but sometimes it feels like it).
What I learned… target your triceps
I really enjoy strength training and try to do it twice a week. It has so many benefits beyond muscle tone—from stronger bones to making everyday tasks easier. But there’s one reason I keep coming back: It’s a great stress reliever, and lifting weights gives me so much strength. I’ve been taking strength training classes from Rebecca Kennedy of Peloton for over four years, and one thing she mentions often is working the triceps—the trio of muscles that run along the back of your upper arm. While the biceps usually get all the attention, Kennedy explains that the triceps are her favorite muscle, and they actually make up two-thirds of your arm, so working them can really give your arms more definition and strength, which is what I think of when those overhead tricep extensions start to seriously burn.
With the exception of flights, movies, parent-teacher conferences, and important meetings, punctuality is not my strong suit. While I’m convinced that time will bend to my will one day (my name is Bender, after all), being late is annoying and causes unnecessary stress. I follow clinical psychologist Leah Katz, who recently articulated the benefits of being on time and a little early in a positive way that I found motivating: “One of the most underrated forms of self-care is giving yourself more time to get somewhere. Five extra minutes changes the entire experience and helps bring your nervous system out of fight-or-flight mode and into normal.” I had never considered that being on time could be a form of self-care, but I’m working on it.
What I made… Honey Balsamic Garlic Chicken
I’ve made this delicious chicken recipe (found on Pinterest) twice this week and instead of hoarding it, I decided to share it. The sauce is a mix of honey, soy sauce, vinegar – I use balsamic – and minced garlic. Cutting the chicken crosswise allows the sauce to really soak in (and if you’re paranoid like me and don’t care if the chicken is cooked properly, it’s easier to check). I paired it with asparagus and baby roasted potatoes and it was *kiss from the chef*.
Chef’s Tip: When measuring honey, which is what this recipe calls for, add a small amount of cooking oil around the measuring spoon to prevent the honey from sticking. (Big thanks to Chef Michael Hayes for posting this genius tip on TikTok!)
A conversation about healthy eating with … parenting expert Dr. Becky
Like millions of other parents, I’ve been following the advice of clinical psychologist Becky Kennedy, also known as Dr. Becky, for several years, absorbing her wisdom so I can be an even better mom. One of my favorite tips? When a child knocks over a cup of juice or accidentally breaks something, just say, “You didn’t mean to do that,” instead of yelling or blaming someone else. The look of relief on my kids’ faces – knowing we’re on their side and can clean up the mess together – is priceless.
This week, my twins went back to school, a time inevitably marked by a mix of excitement and stress. To help navigate this transition, I asked Dr. Becky – who recently launched a new mobile app called Good Inside, which offers age-appropriate, personalized support for parents – for some helpful tips.
Q: How can parents better manage their anxiety about their children returning to school?
A: When parents tell me they are hectic and stressed in the mornings, I often feel like their own needs aren’t being met. And so I ask them, “How many minutes do you need for yourself?” It doesn’t have to be many! Some parents need five minutes to sit down and drink a cup of coffee. Then, if you set your alarm a little earlier, instead of thinking, “Ugh, I have to get up early,” you can say, “Those are the minutes I’m going to have for myself.”
Q: What should parents do if their child or teen says they don’t want to go to school?
A: When your child comes to you and says they don’t want to go to school, start by accepting it, listening to them, and finding out more about it. It’s so important to respond to “I don’t want to go to school” with “It’s kind of not good to go to school. I believe you. Tell me more.”
If you take most children’s feelings seriously, you can actually find out what’s behind them. It becomes, “I don’t want to go to school because math is hard.” Now you can actually get to the core and find out the root cause of the feelings.
Q: How can you boost your child or teen’s confidence?
A: We often think that we need to make our children “feel good” to build their confidence. So when our child comes to us and says, “I’m nervous about going to school,” we often spontaneously respond, “No, but you had such a great school year last year.” This diminishes a child’s confidence. The best tip I can give to build confidence is to listen. Tell your child, “I believe you,” “That makes sense,” or “I felt that way too.” Then you can give them a message of hope. It’s not just “I believe you,” but also “I believe in you.”
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