national nurses week

SPRING & SUMMER
FASHION TRENDS
WARM WEATHER RECIPES
DOWN TO THE CORE:
QUICK WORKOUTS TO STRENGTHEN
YOUR MID SECTION
STRESS LESS!
NATIONAL
NURSES WEEK
A CELEBRATION THROUGH HISTORY
FEATURED ARTICLE:
PEDIATRIC CARE
SPRING /SUMMER 2016
W W W.SUPERSHOES.COM
COVER STORIES
NATIONAL
NURSES WEEK
MAY 6 -12 TH
4 CONTEST: WHERE’S KAI?
PG. 10
by Nurse Mates®
Styles and colors
and prints oh my!
5 FEATURED NURSE
7 SEASONAL: Spring Cleaning
10 NATIONAL NURSES MONTH
13 FASHION: Spring/Summer Trends
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19
24
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PG. 34
TO THE CORE
Quick workouts to
strengthen your
midsection
PG. 15
WARM WEATHER
RECIPES
PG. 49
FEATURED:
An inspirational look
into pediatric care from
both the patient and
practitioner perspective
NATIONAL
NURSES WEEK
MAY 6 -12 TH
TABLE OF CONTENTS
2 EDITOR’S NOTE
A closer look
into the history
of National
Nurses
Week
PG. 13
SPRING & SUMMER
FASHION TRENDS
SPRING /SUMMER 2016
Recipes that will
awaken your
taste buds
TASTE TEST:
Infused Water
Smoothies
Spring Salads
On The Grill
31 GET SMART: Neuroscience Series
GET FIT:
34 3 Moves To A Stronger Core
38 20 Minute Living Room Workout
41 INTERVIEW: Kathy Peterson
47 HEALTH: What Is Stress?
PG. 47
WHAT IS STRESS?
How we define stress, how
our bodies react to it &
how to reduce it!
49 INSPIRE: Pediatric Spotlight
BEAUTY HACKS:
55 Pamper Yourself - Get Your Feet Ready!
58 Facial Scrub Recipes
59 Sunscreen Tips
61 HUMOR
EDITOR - IN - CHIEF &
SOCIAL MEDIA COORDINATOR:
Katrina Yoder
CREATIVE DIRECTOR:
Lauren Burt
PHOTOGRAPHER:
Skye Brockman
EDITOR’S NOTE
OUR TEAM
SPRING /SUMMER 2016
In every edition of Pulse my hope is to include
an article, a note or a bit of information that
works to improve your life in some way. Perhaps a recipe that saves your Wednesday night.
A coupon that makes the Littmann stethoscope more affordable. An article that encourages you
to think differently when dealing with a patient.
Our staff has worked hard to ensure that you’ll
be enriched and inspired by the time you reach the final page of this premiere edition.
We’re excited to launch a new series on NEUROSCIENCE (pg.31), curated by the
esteemed Christine Comaford of SmartTribes Institute – a Neuroscience-Based
Leadership and Culture Coach. Here we will explore insights into our minds and
our behaviors, examining ways to improve our relationship with ourselves and others.
Many of you are already fans of Wellness Mama, following her path of physical health
through her blog and website. In our BEAUTY HACKS section (pg.55) you’ll read about
5 DIY all-natural face mask recipes that are sure to revive any healthcare professional
after a long day of providing selfless care for others.
In this edition you will also find a tip of the cap to medical professionals working in
PEDIATRICS (pg.49). It is a special calling, and you’ll hear from both sides of the table –
patient and professional. Be sure to read the letter written by a survivor of childhood
lymphoma; perhaps you will be the bridge that connects her to her medical heroes.
As always, be sure to look for the special COUPON CODE found on pages throughout
the magazine for a great offer on your uniforms, footwear and accessories.
Happy reading!
1
2
CONTEST
WHERE’S KAI?
CONTEST
Find Kai, Koi’s mascot,
hidden in this magazine
and you could win a
Casual attire
for your
OFF DUTY
STYLE!
SHOP NOW
KOI SCRUB SET!
Koi’s mascot, the koi fish, loves exploring,
but he always seems to get himself lost.
Can you help us find him? He’s somewhere
in this magazine…we just don’t know exactly where.
IF YOU FIND HIM:
Email us and let us know what page he’s on. You’ll be entered in a drawing
for a chance to win a Koi scrub set. No purchase necessary to enter or win.
EMAIL YOUR ENTRY TO:
[email protected] by 7/1/16 for your chance to win!
PLEASE INCLUDE:
Your name, address, phone number, occupation, and the page number
where Kai is located. Write: Where’s Kai? in the subject line of your email.
4
FEATURED NURSE
MEET OUR
FEATURED NURSE!
Style, Color and Prints
A style for everyone! Shop our selection of scrubs from
your favorite brands including Nurse Mates, Koi,
Cherokee and Healing Hands.
NAME: Donna Laliberte
WORKPLACE: St Mary’s D’Youville Pavilion
JOB TITLE: RN
YEARS IN THE INDUSTRY:
RN for 6 years, 13 years total
FAVORITE THING ABOUT YOUR JOB:
I love taking care of people and putting smiles on
their faces. That’s why I got into this career; because
I wanted to take care of people. Being a nurse is an
extremely rewarding job.
BEST ADVICE TO GIVE NEWLY HIRED NURSES:
Don’t be afraid to ask questions-you aren’t expected
to know everything coming out of school. The other
nurses and doctors are there to help you.
FAVORITE BRAND OF SCRUBS:
I always gravitate towards Healing Hands.
They are very stylish and comfortable, so it’s the
best of both worlds!
BEST WAY TO MAKE IT THROUGH A LONG SHIFT:
I like to talk to the patients—the interaction, especially
during stressful times, helps me to remember why I’m
there. Coffee also helps!
HOW DO YOU RELAX AFTER A LONG DAY OF WORK?
I love to spend time with my family! I also like to put
my feet up and relax with a good book.
WHAT DO YOU LOOK FOR MOST WHEN
SELECTING SHOES?
5
SHOP NOW
20%
OFF
Select nursing apparel,
nursing accessories,
and nursing shoes.
Shop with coupon code
CALLTHESHOTS
Exclusions may apply; visit SuperShoes.com/details
for more information. Expires 8/31/16.
I like comfort and style, but if the shoes look good
but don’t feel good, I can’t do it!
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SEASONAL
SPRING CLEANING
Two quick, easy and cheap ways to make your home say “Spring is here!”
Clear the clutter
Mail piling up to here? Heavy jackets clogging up your
closet space? Christmas cards still on display?
You don’t have to rid your entire space of unnecessary
or out-of-season items all at once to see a difference.
Just taking care of a few small tasks like these can make
you feel like you are making a fresh start this season.
If there’s more to do and you’re short on time, tackle
one project a day. (Remember, it’s okay to toss Christmas
cards. No one expects you to keep them forever!)
Brighten up the accents
You don’t have to go on a major shopping spree, remodel, or paint to get a fresh new feel
in your home. Simply adding brighter accent pillows, switching up the color of your picture
frames or bathroom towels, or changing material of your curtains and bedding can breathe
new life into a stuffy room. Even just doing one of these things will make an impact on a
room. Opt for a bright color(s) that appeals to you and goes with your current look.
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NATIONAL
NURSES WEEK:
MAY 6 -12
During Nurses Week, take time to recognize the invaluable work of nurses
and thank them for their continued efforts to improve patient outcomes in
the ever-evolving field of primary care.
pretty in
PASTELS
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Dr. Carla Fry, the Assistant Professor of Nursing at Jacksonville University and
the director of the RN to BSN Online Program at Jacksonville University, says:
“The opportunity to be involved in another person’s life
at a pivotal moment is not one that should be taken
lightly. It is a privilege, a blessing, and often has a
profound impact on the way we lead our lives moving
forward. To me, this is why the nursing profession is
a great source of pride.”
“As nurses, we meet people who are often at their
worst, having just learned that they are ill or possibly
having been involved in a catastrophic accident of
some sort. The relationship between patient and nurse
is thrust upon those who end up in the hospital.
Suddenly we are a part of their lives in a very intimate
way … hearing about the details of their personal life,
learning about their illness, and invading personal
space and privacy.”
- Dr. Carla Fry
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1981
1954
“National Nurses Week” was
observed October 11-16.
The year of this observance marked
the 100th anniversary of Florence
Nightingale’s mission to Crimea.
1972
Representative Frances P. Bolton
sponsored the bill for a Nurses Week
that would be presented to
Congress the following year.
Again, a resolution was
presented by the
House of Representatives
for the President to
proclaim a “National
Registered Nurses Day.”
It did not pass.
1953
1955
1974
Dorothy Sutherland of the
U.S. Department of Health,
Education, and Welfare
approached President
Eisenhower, asking for a
day in October to be
dedicated as “Nurses Day.”
However, her request
was denied.
The official bill for
“National Nurses Week”
was introduced to the
1955 Congress, but no
action was taken.
Congress discontinued its
practice of joint resolutions
for national weeks of
various kinds.
The International Council
of Nurses proclaimed
May 12th as
“International Nurses Day”
in celebration of
Florence Nightingale’s
birthday.
ANA, along with various
nursing organizations
rallied to support a
resolution initiated by
nurses in New Mexico,
through their Congressman
Manuel Lujan to have
May 6, 1982
established as “National
Recognition Day for Nurses.”
1978
New Jersey Governor
Brendon Byrne declared
May 6 as “Nurses Day.”
Edward Scanlan of
Red Bank, NJ, took
up the cause to perpetuate
the recognition of nurses
in his state.
Mr. Scanlan had this date
listed in Chase’s Calendar
of Annual Events.
He promoted the celebration
on his own.
1990
The ANA Board of Directors
expanded the recognition
of nurses to a week-long
celebration declaring
May 6 –12, 1991 as
“National Nurses Week.”
1982
1993
In February, the ANA Board
of Directors formally
acknowledged May 6, 1982
as “National Nurses Day.”
The ANA Board of Directors
designated May 6–12
as permanent dates to
observe “National Nurses
Week” in 1994
and in all subsequent years.
On March 25, President
Ronald Reagan signed a
proclamation for “National
Recognition Day for Nurses”
to be May 6, 1982.
In 1993, May 6-12 became the permanent observance for National Nurses Week, marking
exactly 40 years since the idea was first presented. Coincidentally, the average age of a
nurse back in 1993 was 40 years old. So, it took exactly one lifetime of the average nurse
for Nurses Week to be nationally recognized.
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FASHION
SPRING/SUMMER
FASHION TRENDS
We’re always excited for this time of year, when the
neutral tones of winter fade into the bright, vivid hues
of spring. The warmth of the sun and the longer days
seem to re-energize our bodies and awaken our spirits.
We took inspiration from that transition and translated it
into spring solids and vibrant, bold summer prints.
rose and lilac excite us for the warm weather ahead,
while splashes of rich pink, teal and blue represent the
boldness of the hot days of summer.
20%
OFF
Select nursing apparel,
nursing accessories,
and nursing shoes.
Shop with coupon code
CALLTHESHOTS
Exclusions may apply; visit SuperShoes.com/details
for more information. Expires 8/31/16.
13
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14
TASTE TEST
DRINK:
INFUSED WATER
DIRECTIONS:
It can be difficult to drink the 64
ounces of water that experts
recommend we drink every day –
with lack of flavor being a major culprit.
1. Combine your fruit and water in a water bottle
Luckily we’ve found some great
recipes for fruit- and vegetable-infused
water that are sure to treat your
taste buds, and have a plethora of health
benefits!
TIP: For best results, combine your fruit and water
Drink these refreshing concoctions
to keep hydrated on those hot
summer days.
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or glass jar
2. Use a spoon to gently crush the fruit if desired
3. Ta-da! That’s it. Sip and enjoy!
the night before and allow it to chill in the refrigerator.
The longer you leave the ingredients to infuse in the
water, the stronger the flavor will be!
OUR FAVORITE COMBINATIONS:
Watermelon & Rosemary, Cucumber & Mint,
Strawberry & Orange, Blueberries & Lemon,
Kiwi & Lime
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TASTE TEST
HYDRATED AND HEALTHY
Lemons
Mint
Strawberries
A great source of Vitamin C.
Contain Citric Acid which
helps the digestion process.
Helps with digestion.
Can sooth stomach
aches and prevents
bacteria growth.
Rich with Antioxidants.
Contain vitamins and minerals
that help prevent inflammation
and disease.
Oranges
Cucumbers
Blueberries
High levels of vitamin C
and Citric Acid as well as
Potassium and Calcium.
Help remove toxins
from the body.
Great for bones and teeth.
Highest amount of antioxidants
of any fruit. Contain vitamins
that help the body metabolize
carbohydrates, proteins and fats.
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ADDITIONAL BENEFITS TO INFUSED WATER:
Not only are infused waters more enjoyable to drink
than regular water, but they have less sugar and
calories than bottled fruit juice.
Along with keeping you hydrated, infused waters
can also boost your metabolism, increase your
energy levels, and aid in detoxification!
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Watermelon
Rich in electrolytes.
Also contains potassium
which regulates heart rate
and blood pressure.
TASTE TEST
DRINK:
SMOOTHIES!
Smoothies are the perfect way
to bring fresh, vibrant ingredients
into your diet this spring.
Rich in fiber and antioxidants,
they’re a quick and easy way
to boost your fruit and vegetable
intake and a healthy addition
to any meal – just in time to
prepare you for the summer
months ahead.
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20
TASTE TEST
SMOOTHIE
RECIPES!
Mango & Spinach
2 Mangoes
4-5 Spinach leaves
1 Celery stalk
1 Cup cold water
Blend together.
Peach
Blueberry & Broccoli
12 Oz. strawberry yogurt
1 Cup sliced strawberries
1 Cup sliced peaches
4-5 Ice cubes
1 Cup cranberry juice
1 Cup blueberries (frozen)
½ Cup steamed broccoli
½ Cup yogurt
Blend together.
Blend together.
Blueberry &
Pomegranate
½ Cup pomegranate juice
1 Cup blueberries
(frozen are best)
½ Cup milk
Blend together.
Kiwi & Banana
1 Banana
2 Kiwis
4-5 Ice cubes
1 Cup milk
Blend together.
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22
TASTE TEST
Clog Inspired
STYLES
We’ve found some spring salad
recipes for you that are healthy,
delicious and easy to prepare!
Beans, nuts and seeds are
a great source of protein
and soluble fiber, which aids
in lowering cholesterol and
keeps blood sugar balanced.
Plus, vegetables contain
antioxidants and other
essential nutrients, making
these recipes a triple win!
in new Spring
colors and patterns!
20%
OFF
EAT:
SPRING SALADS
Enjoy!
Select nursing apparel,
nursing accessories,
and nursing shoes.
Shop with coupon code
CALLTHESHOTS
Exclusions may apply; visit SuperShoes.com/details
for more information. Expires 8/31/16.
SHOP NOW
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24
TASTE TEST
EAT: SPRING SALADS continued
Mexican Quinoa Salad
Balsamic Green Bean Salad
INGREDIENTS:
INGREDIENTS:
- 1 Cup uncooked quinoa
- 1½ Cups black beans (or a 15 oz. can)
- 1½ Cups corn (I used frozen, thawed)
-1½ Cups cherry tomatoes, quartered
- 1 Red bell pepper, diced
- 5 Green onions, diced
- ½ Cup chopped fresh cilantro (more to taste)
- Optional: Avocado
FOR THE DRESSING:
- 2 Tbsp. Olive oil
- 1 Tsp. Cumin
- 1 Garlic clove, minced
- Juice from 1 lime (more to taste)
- ¼ Tsp. Salt
DIRECTIONS:
- 1 Lb. Green beans
- 1 Cup cherry tomatoes
- ½ Small red onion
- Feta cheese
FOR THE DRESSING:
- 2 Tbsp. Balsamic vinegar
- 2 Tbsp. Fresh lemon juice
- 2 Tbsp. Olive oil
- 1-2 Cloves garlic, minced
- Salt & pepper
DIRECTIONS:
1. Make the dressing: In a small bowl, whisk
together all dressing ingredients.
2. Trim ends off green beans and rinse.
1. Rinse and drain quinoa. Add to pot with 2 cups
Steam (or boil) for about 3-4 minutes until
crisp/tender. In a colander, rinse well with
cold water to stop cooking, then pat dry.
Cut green beans into 1 to 2 inch pieces.
2. In a small bowl, add all five dressing ingredients
3. Dice red onion and halve cherry tomatoes.
4. Combine onion and green beans in a bowl.
5. Drizzle dressing over top and toss to coat.
water and bring to a boil. Cover, reduce heat to
low, and simmer for 20 minutes or until water
has absorbed and quinoa is tender.
and whisk together to thoroughly combine.
3. In a large bowl, add the cooked quinoa with
all other salad ingredients.
4. Pour dressing over the top and toss
to combine.
5. Can serve immediately or chill before serving.
Cover and refrigerate for at least an hour
to marinate.
6. When ready to serve, add in tomatoes and
feta and lightly toss.
Southwestern Chopped Salad
with Creamy Cilantro-Lime Dressing
INGREDIENTS:
- Large head of romaine lettuce
- 15 Oz. Can black beans, rinsed and drained
- 1 Large orange bell pepper
- 1 pt, Cherry tomatoes
- 2 Cups corn (fresh or frozen)
- 5 Green onions
- Optional: Avocado
FOR THE DRESSING:
- 1 Cup cilantro, stems removed and roughly chopped
- ½ Avocado (or 1/2 cup plain vegan yogurt)
- 2 Tbsp. Fresh lime juice (about ½ lime, more
to taste).
- 1- 2 Garlic cloves
- ¼ Cup olive oil
- 1½ Tsp. White wine vinegar
- 1/8 Tsp. Salt
- Recommended: Agave/honey and cumin
DIRECTIONS:
1. Make the dressing: Puree all ingredients
in a food processor/blender until smooth.
Taste and adjust seasonings if necessary.
2. Finely chop romaine, bell pepper, tomatoes
and green onions.
3. Place all ingredients in a large bowl and
stir to combine.
4. Toss with desired amount of dressing.
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TASTE TEST
EAT:
ON THE GRILL
Steak & Potato Kabobs
Bratwurst & Shrimp Kabobs
INGREDIENTS:
INGREDIENTS:
- Steak
- Red potatoes
- 1 Small onion
- Light beer
- Olive oil
- McCormick’s’ Grill Mates Montreal
Steak Seasoning
- Skewers
DIRECTIONS:
1. Cut steak into bite-sized pieces.
2. Slice onion.
3. Add steak and onion together in a bowl or
ziploc bag. Pour in the beer, cover/seal
and refrigerate for at least an hour.
4. Cut potatoes into bite-sized pieces and
toss in a little olive oil.
5. Separate the steak from the beer and onions.
6. Assemble your kabobs. Alternate the steak
and potatoes. Season with McCormick’s’
Grill Mates Montreal Steak Seasoning.
- Bratwurst
- Medium shrimp
- Cherry tomatoes
- 2 Small onions
- Light beer
- Olive oil
- Garlic powder
- Salt & pepper
- Skewers
DIRECTIONS:
1. Cut bratwurst into bite-sized pieces.
2. Slice onions (keep each onion separate).
3. Take onion slices from 1 onion and combine
with bratwurst in a bowl or ziploc bag.
Pour in the beer, cover/seal and refrigerate
for at least an hour.
4. Toss shrimp, cherry tomatoes and remaining
onion in a little olive oil. Season with garlic
powder, salt & pepper.
7. Grill until cooked to desired temperature.
5. Separate the bratwurst from the beer and onions.
6. Assemble your kabobs. Alternate the bratwurst,
TIP: If you like your steak on the more raw side,
7. Grill until cooked.
shrimp, onion and cherry tomatoes.
consider assembling the potatoes on separate
skewers to ensure they cook through.
Skewers:
Wood or metal?
If you use wooden skewers,
be sure to soak them in water
for at least 30 minutes before
you assemble your kabobs.
This will ensure the skewers
don’t catch on fire when
you’re grilling.
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Chicken & Pineapple Kabobs
INGREDIENTS:
- Chicken
- Pineapple chunks (canned or fresh)
- Onion
- Cherry tomatoes
- Teriyaki marinade
- Skewers
DIRECTIONS:
1. Cut the chicken, pineapple and onion into
bite-sized pieces and alternate on skewer
with cherry tomatoes.
2. Spray with Teriyaki marinade and leave in
fridge for at least 30 minutes.
3. Grill until cooked, spraying with Teriyaki
marinade every few minutes.
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TASTE TEST
EAT: ON THE GRILL continued
Chicken Fajitas Foil Packs
INGREDIENTS:
- 1½ Cups instant rice, uncooked
- 1½ Cups hot water
- 1 Tbsp. Taco seasoning mix
- 4 Small boneless skinless chicken breast
- 1 Green pepper cut into strips
- 1 Red pepper cut into strips
- ½ Cup salsa
- ½ Cup finely shredded taco cheese
DIRECTIONS:
1. Preheat oven to 400ºF
2. Create 4 large rectangles of heavy-duty
foil, fold up the sides to create a 1-inch
rim and spray with cooking spray.
3. Combine rice, water and taco seasoning.
3. Spoon onto foil and top with remaining
ingredients.
4. Fold to make 4 packets. Place packets
in a 15 x 10 x 1-inch pan.
5. Bake 30- 35 minutes or until chicken is
done (165ºF).
6. Cool 5 minutes. Cut slits in foil to release
steam before opening packets.
Grilled Seafood Packs
INGREDIENTS:
- 32 uncooked shrimp, shell clams & sea scallops
- 4 Ears fresh sweet corn
- 32 Cherry tomatoes
- 1/3 Cup butter or margarine
- 2 Tsp. Grated lemon peel
- 2 Tsp. Chopped fresh chives
DIRECTIONS:
1. Cut 8 (18 x 12-inch) sheets of heavy-duty foil
Italian Sausage & Potato
Foil Packs
INGREDIENTS:
- 4 Italian sausage links (uncooked)
- 8 Red potatoes
- 1 Cup fresh green beans
- Olive oil
- Salt (or other seasoning preference)
DIRECTIONS:
2. In center of each sheet put: 4 clams, 4 shrimp,
1. Dice potatoes into bite sized chunks.
2. Create 4 large rectangles of heavy-duty foil,
3. Mix butter and lemon in a small bowl and drizzle
3. Divide potatoes between 4 packets evenly
4. Bring up 2 sides of foil so edges meet and seal
TIP: I like to slice the sausage beforehand,
but you can leave it whole as well.
and spray with cooking spray.
and 4 scallops and top each with 2 pieces of
corn and 4 tomatoes.
over seafood and vegetables in each packet.
to make a tight ½-inch fold. Fold again to allow
for heat circulation and expansion before fold
other sides.
5. Place packets on grill over medium heat and
cover grill.
6. Cook 15-20 minutes, rotating packets ½ turn
after 10 minutes (or until clam shells have opened,
shrimp are pink, and scallops are white and
opaque). Discard any clams that don’t open.
7. Top with chives before serving.
29
fold up the sides to create a 1-inch rim and
spray with cooking spray.
and top with remaining ingredients.
4. Lightly drizzle with olive oil and season before
folding up the sides to create your packet.
FOR THE GRILL:
Place your packets onto prepared coals and cook
for 30 minutes making sure to turn a few times.
IN THE OVEN:
Bake at 415ºF for 30 minutes.
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GET SMART
Christine Comaford:
NEUROSCIENCE SERIES:
Exploring insights into our minds and our behaviors
BEHAVIORAL CHANGE THAT
LASTS USING NEUROSCIENCE
Written by Christine Comaford, seen in Forbes
To view this article online visit:
www.forbes.com
CHRISTINE COMAFORD of SmartTribes
Institute is a Neuroscience-Based Leadership
& Culture Coach, teaching communication
strategies for individuals and corporations.
In addition to being a two-time NY Times
best-selling author and featured blogger
for Forbes, Christine has led speaking
engagements at Harvard Business School,
Google, and Microsoft.
Her clients include over 700 of the Fortune
1000, over 300 mid-sized and small
businesses, and two U.S. Presidents.
Christine also donates a substantial amount
of her time to Hospice, placing the medical
industry near and dear to her heart.
In my previous blog, “How Humans Experience
The World” we analyzed human behavior and the
structure of how it happens. Here’s a quick recap:
Vs + As = Ks -> Beliefs -> Identity
(beliefs about self) = Behavior
The Vs (visuals or pictures we see or make up
inside) and As (auditory or sounds we hear
inside or outside of ourselves) create a human
experience that leads to certain feelings, or
kinesthetic (Ks in neuro-shorthand) responses.
From these Vs, As, and the generated Ks, we
make meaning and formulate or recall beliefs
(decisions) about the world, other people,
situations and about ourselves. Beliefs about
ourselves are called identity.
Now let’s add another layer and understand
how these beliefs and our identity then translate
into everyday behavior. How an external trigger
generates an internal positive or negative
response (K+ or K- generating or reminding
us of a belief–often outside of our awareness)
that leads to a behavior routine (the behavior
sequence that then occurs post trigger to
manage the K+ or K-) in order to get a reward
(a better K.) The reward might be simply that
a negative feeling stops or is lessened (think
about reaching for that 5th giant cookie you
don’t need) or it might be that the reward is
something we really do want—maybe the job
is done, and done well.
Our beliefs about the world, others, situations
and ourselves drive our behavior. So basically
a behavior fires off a new or repeat sequence of
Vs and As which generate Ks and the process
repeats.
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INCREASING OUR BEHAVIOR OPTIONS —
­
AND MAKING BETTER CHOICES
It’s essential to note that a human will always
choose the best feeling available. If there isn’t
a good feeling (K+) a human will choose the
behavior with the least bad K. So when a
person does something that appears to be
painful to themselves, it’s actually the best
option available to them. Other choices with
better feelings, more positive beliefs, just
aren’t available in that context.
So how do we get better options and how do
we expand our menu of choices? This is
what neuroscience-based leadership and
culture coaching is all about.
Let’s look at how habitual behaviors are formed.
Andrew is SVP of Product Development at a
mid-sized high tech firm. He wants to respond
from choice, versus react, when people at his
firm change his product plans. Here’s what
used to happen:
OLD BEHAVIOR PATTERN (REACTION):
TRIGGER: Andrew’s plan or expected result is
changed by others at his company. In neuro
shorthand this might look something like:
Receives e-mail describing changes (external V),
+ internal As of self-talk “my work is not valuable”
= leads to K- of disappointment.
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ROUTINE: He feels the disappointment, runs
more internal Vs and As of his dad asking
him to make plans then constantly changing
them, then feels powerless, which spirals
into feeling helpless (more Vs and As outside
of his awareness generating more negative
Ks and propelling him into self-talk of “I’m
useless”…so he gives up, goes outside to
have a cigarette and numbs the K- (best
choice, best K available.) Now no one will get
great work from Andrew—he is shut down.
REWARD: This behavior pattern reinforces a
recurring pattern in Andrew’s life, so he is actually
invested in continuing it since it has shaped his
identity. He knows he can survive it because he
has survived many similar experiences. The
reward is he gets to stay safe, withdraw and
not take responsibility for what happens next.
Now it’s somebody else’s decision, not his.
(Beliefs and identity are all over this!)
You’ll remember my blog on the truth about how
your brain gets smarter, where we talked about
how to create new neural pathways to support
and reinforce positive behavior change. Let’s
de-couple the structure of Andrew’s experience
first, and use metacognition (thinking about
thinking) to map out a new behavior choice.
NEW BEHAVIOR PATTERN
(RESPONDING FROM CHOICE):
TRIGGER: Andrew’s plan or expected result is
changed by others at his company (Vs, As
are here).
NEW ROUTINE: Andrew notices the Trigger and
gets curious, using the kinesthetic anchor we
set during an executive coaching session.
Now he has a new K that feels better, so his
creature neurology launches the new Routine.
With Andrew’s new behavior of curiosity he
seeks more information from others. He reaches
out to whomever is trying to change the plan,
to learn what they would like and why they
want the changes. (Notice the new Ks, beliefs
and identity arising here…)
GET FIT
GET SMART
NEUROSCIENCE SERIES continued
3 MOVES TO A
STRONGER CORE
NEW REWARD: Andrew feels (more good Ks)
strong, clear, and now has a sense of
understanding what the “plan editor” wants,
so they can collaborate on a solution. He also
has a positive feeling of being understood and
is proud of his ability to choose his behavior
(more good Ks, beliefs, identity.)
Wow. Whoa. So what does this all mean?
We can recall, replicate, generate experiences
for ourselves and others by creating more
compelling structures that have better Ks
(feelings) and foster more expansive and
positive beliefs and identity. How can you
apply this to your and other’s behavior?
How can you use this learning to craft your
company’s or product’s brand experience?
What Triggers set off Routines and Rewards
in your life? What behaviors would you like
to change?
KEEP UP WITH CHRISTINE!
@smarttribesinstitute
33
@Comaford
@Comaford
34
GET FIT
3 MOVES TO A STRONGER CORE continued
A stronger, tighter midsection starts here!
If your core is weak, it could affect the rest of your body. Poor posture, pain in the
hips and back and injuries you wouldn’t expect can all stem from underdeveloped
core muscles. Correctly performing these three sequential moves at least three days
per week can help build and maintain significant strength, protect against injury and
keep posture in line in just one month.
Basic Crunch
The crunch is a very effective exercise when it’s performed correctly,
but is almost completely ineffective when done incorrectly. To make
sure you are getting the most from your efforts, perform the following
steps with every rep.
Plank
If you only have time for one of these moves, this is the one to do.
The plank helps to tighten the entire midsection by fighting gravity
with your stabilizer muscles (your entire core).
1. When you are in this position tighten your core muscles as
well as your glutes and quads to help keep your body straight.
2. Avoid swayback by sucking your navel in towards the spine and
drawing your hips in towards your belly button. If the straight line
isn’t held, your core muscles will not be used to their full potential.
3. Hold for 30 seconds and rest for 30 seconds; repeat for a total of
four sets. Make it easier by placing feet hip width apart instead
of close together!
TARGETS:
Transversus Abdominals
Rectus Abdominals
Obliques
Glutes
Deltoids
TARGETS:
Rectus Abdominals
Also remember to breathe effectively: inhale at the bottom of the rep
and exhale on the contraction.
1. Lightly place your head in your hands, keeping your elbows out of
your line of vision.
2. Keep a tennis ball-sized space between your chin and your chest.
3. Keep knees bent and feet firmly planted on the ground hip-width apart.
4. Raise your shoulder blades off the ground. Do not return them to the
floor until all reps are complete.
5. Raise your torso towards your knees by contracting the navel in towards
the spine while slightly pulling your tailbone and pelvis in towards your
upper body (this part of the motion is so subtle you can barely see it,
but you will certainly feel it).
6. Lower your torso down and stop just before the shoulder blades hit the
ground. Keeping your shoulder blades off the ground between reps holds
tension in the abdominals, making them work harder between reps and
will yield the best results.
7. Do three sets of 15 reps in a slow, controlled motion.
35
36
GET FIT
3 MOVES TO A STRONGER CORE continued
MINUTE
Side Oblique Crunch
Oblique side crunches are performed with the same steps as the
basic crunch, but with a twist added at the top of the contraction.
1. Once your torso is raised to full contraction, twist your torso
all the way to left, return to the forward-facing position and then
lower down towards the ground, keeping your shoulder blades
off the ground.
TARGETS:
Rectus Abdominals
Obliques
LIVING
ROOM
WORKOUT
15 SQUAT JUMPS
5 PUSH UPS
25 HIGH KNEES
2. Keep your elbows out of eyesight and to hold the space
7 BURPEES
3. Complete 8-10 reps on one side and then complete 8-10 reps
10 LUNGES
between your chin and chest for the entire exercise.
on the other side for a complete set. Do two sets.
7 SQUATS
15 SQUAT JUMPS
1 MIN WALL SIT
5 PUSH UPS
25 HIGH KNEES
REPEAT 3X
37
38
SHOP NOW
INTERVIEW
GET TO KNOW
Kathy Peterson
With Koi’s 10th Anniversary quickly approaching,
we took some time to sit down with Kathy Peterson,
the creative voice behind the brand to ask her some
questions about her career, her inspirations and life.
SS: What inspired you to start designing SCRUBS?
Why not fashion?
KP: Before I started my own company, I worked
for another company—I identified design for
fast food companies like McDonald’s, Pizza
Hut, etc. However, my background is in
fashion, specifically in designing women’s
fashion. While doing identity design for these
companies, it really made me miss my
background in design. I saw what nurses
were wearing and it was kind of boring to
be honest. I thought, “If I was a nurse, what
would I want to wear?” and then I started
creating it.
Fashion is an important expression of who
you are, so I began to think, ‘How far could
I take this?’ I wanted things to be comfortable
and stylish, and I also wanted people to feel
good about themselves. I feel like when you
put on a good outfit, you automatically feel
better about yourself. The medical professionals
work tirelessly for everything else, and I want
them to feel good in what they’re wearing.
“I THOUGHT, “IF I WAS
A NURSE , WHAT WOULD
I WANT TO WEAR?””
SS: What makes Koi stand out from other scrubs?
SS: Where do you gain your inspiration?
KP: I find inspiration everywhere—locally, in
my yard, domestically. I travel over 100,000
miles a year, and it’s to the point where
some airports actually recognize me! I
regularly travel internationally to get a wellrounded perspective. I usually go to Asia
twice a year and Europe twice a year, and
I visit for a combination of things. I’m always
looking for new ideas, learning about the
culture, seeing what others are wearing, etc.
It could be something simple that I see that
inspires me. Our audience is so integrated
and international, so it’s important to go to
all the different places of the world to see
what is right for our audience. I research
fabric, color, look at magazines or travel to
see what the latest and greatest trends are.
Florence is one of my favorite places to
travel, and Japan is definitely a close second.
Italy’s design aesthetically is so talented and
skillful, and their taste level is so high. They
have such a way of making normal things
look so stylish. Japan is so creative and so
practical, functional, and beautifully packaged.
SS: How do you stay on top of the latest
fashion trends?
KP: Traveling is one of the main ways…and I’m
always researching things. Whether I’m
looking at magazines, online, or just being
out in the world. I also love to shop! It’s an
expensive habit, but really good for what
I do because I gain so much inspiration
and ideas.
KP: I have an absolutely wonderful team, and
everyone is passionate about what they do.
At Koi, it’s not just a job or just a product.
We want our audience to feel like, “I have
to wear this” or I LOVE this product. It’s
beyond delivering products; it’s got to feel
good. We aren’t just trying to pass on a
product to someone; we want it to be
more than that.
41
“I HAVE AN ABSOLUTELY
WONDERFUL TE AM...
EVERYONE IS
PASSIONATE ABOUT
WHAT THEY DO.”
42
INTERVIEW
43
GET TO KNOW KATHY PETERSON continued
SS: You’re known for “thinking outside the box.”
What are some advantages in your
profession to thinking outside the box?
What are some lessons you’ve learned
(good or bad) from thinking this way?
KP: There are a lot of things, both good and bad.
For me, I was a fashion designer major so I
had no business skills. Because I didn’t have
that natural or trained business mindset, I had
to learn a lot of things. I wasn’t professionally
trained so some came automatically, but I was
naïve in some ways so I haven’t always been
as strategic as people think! Some things
along the way might have been accidental.
I try not to look at what others are doing
specifically, because I don’t want to copy
them. I usually try to tackle a problem and
say, “What are we trying to get across?”
I’m also a firm believe that different
works better. If you are doing the
same thing as everyone else,
you’ll never be seen. Some
have called us the black
sheep of the industry, but it
works for us. Different is
good. We had a pretty tight
budget starting out, so we
couldn’t do everything
extravagantly as others do.
We went straight to the
consumer, which helped us
build connections as well as do
things differently. A good lesson
I’ve learned is not to be afraid.
Stick with your ideas. Whenever
I’ve started off with an idea and
felt like it was a good thing internally
and ran with it, initially I’ll get a lot
of opposition, but it has always
turned out to be successful for us.
Whenever we are picking something,
we always make sure we are staying
true to our brand, which works out
well for us. You want to compromise
a little but when you change the integrity
of your brand, it will fail. I stick to my gut
and stay on course— I always hate when
someone makes a decision and then changes
it a hundred times. It’s always good to stick
to the company and stay true.
“DON’T BE AFRAID.
STICK WITH
YOUR IDEAS.”
SS: I hear you love cats!
KP: Yes! I’m an animal lover in general. Cats are
easier to take care of while traveling. I’ve
grown up with cats all my life. I have 4 cats,
which in my opinion is 3 too many.
SS: How did Kai start?
SS: How do you balance being an owner
AND designer?
KP: (Laughs) Not well usually. I have a really great
team who do their best to support me, and
they are great at cleaning up my messes! It is
definitely challenging. It’s hard to know what
you need to be involved in, because usually
I want to be involved in it all. It’s a challenge,
but a fun challenge, and definitely rewarding.
SS: How do you balance your work/personal life?
KP: That would be a good question for my husband.
It’s hard to separate the two sometimes,
because I’m always thinking about what we
could do better, what we could come up with
next. It’s hard to separate or stop thinking
about it sometimes. My husband is selfemployed, so he’s able to come on trips with
me sometimes, which is always really good
for us.
SS: What have you done professionally that
succeeded but don’t want to repeat?
KP: Honestly, I have no regrets on any of it. If it
fails we say, “How can we make it better or
tweak it?” Even when it’s successful, we are
always looking at how we can make it better.
SS: What’s next for Koi?
KP: Honestly, we are always looking for the next
great thing for us to launch. We always have
ideas on the horizon, but it’s a constant
thought process of, “What can we do next?”
“What will take us to a new level?” etc.
KP: Kai was a gift from my brother. I really hate to
get my picture taken, so when I was traveling
to all these places I was taking pictures of the
scenery, but not me in it! People would tease
me and say, “How do we know you didn’t just
get these pictures off the internet?” I needed
a way to prove that I was at all these places,
and the girls I work with were like, “Why don’t
you take your fish with you?” It was perfect,
because then people would know I was there!
We then turned it into a marketing idea. I have
left the fish literally all over the world. We’ve
received photos of people all over the world:
Korea, Hawaii, NY, Japan, England, France,
India, Italy, south Africa.
SS: How did you come up with the name Koi?
KP: My husband actually came up with the name!
He affectionately refers to me as “little koi.”
When we were coming up with a name for Koi,
my husband said that I was so different from
other competitors. Usually in this field, the
owners are Caucasian men, and I’m obviously
the exact opposite of either one! My husband
and I also thought I needed a name that
represents my Japanese heritage. It was
important for me to have a name that I personally
identified and connected with. Koi is a symbol
of good fortune and success. We couldn’t have
picked a more perfect name.
“KOI IS A SYMBOL
OF GOOD FORTUNE
AND SUCCESS.”
44
INTERVIEW
GET TO KNOW KATHY PETERSON continued
SS: THREE things you know for sure about life:
KP: Happiness is key, love and air—you gotta
breathe, right? Or my phone…I know for
sure I need that too.
SS: We wanted to get to know Kathy Peterson
a little better, so we played a game of
‘This or That?’
Beer or Wine?
WINE!
Red Wine or White Wine?
WHITE!
Dogs or Cats?
CATS!
Beach or Mountain?
BEACH!
Spring or Fall?
SPRING!
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AVAILABLE JUNE 2016
W W W.SUPERSHOES.COM
HEALTH
WHAT IS STRESS?
Written by Charlene Gingrich, RN
Stress can be defined many ways.
Simply stated, it is the brains response
to any demand. Stress is a natural reaction
to both good and bad experiences that
can be beneficial to your health and safety.
Many things can trigger this response,
including change. Change can be positive
or negative, as well as real or perceived.
Your body responds to stress by releasing
hormones through your body which increases
your heart and breathing rates. Your brain
gets more oxygen giving you an edge in
responding to a problem.
In the short term, stress can have a positive
effect on the body. Stress can help you cope
with tough situations or even save your life
(fight or flight response).
Long term stress on the other hand, can
cause a myriad of health issues like headaches,
digestive and skin problems, inflammation and
sleeplessness. Even more severe are issues like
depression, high blood pressure, suppressed
immune system responses, poor nutrition and
either weight loss or weight gain.
We operate best when we live out of peace
and joy. Fear, worry and anxiety can hinder
our thoughts and concentration.
To reduce stress, find a quiet place to stop,
rest and reflect on your life. De-stress your
world, your life and take time to relax and listen!
And remember, it takes 43 facial muscles to
frown, and only 17 to smile. This means it’s
2.5 times easier to smile than to frown!
- Charlene Gingrich
47
48
INSPIRE
PEDIATRIC
SPOTLIGHT
An inspirational look into the
lives of pediatric professionals
and their patients.
The emotions associated with pediatric care are consuming. This applies on both sides
of the patient/practitioner relationship. Joy, stress, appreciation, and often sadness are
carried throughout lifetimes. In this section you’ll hear from two individuals, representing
both sides of the equation. We were struck by the similarity of emotion despite the
juxtaposition of their experience.
Interview with Steve Krugle, Pediatric Oncologist
SS: Where do you work?
SK: Children’s National Medical Center in DC.
I am a pediatric oncologist, and a bone
marrow transplant nurse.
SS: What is one of your favorite things about
your job?
SK: Our unit is very special. We spend time with
the kids and their families for lengthy periods
of time, as we deal with terminal and
malignant cancer. We watch the kids and
their families grow up, and we are a support
system through the challenging times. One
of the coolest things is that the kids are so
resilient, and you wouldn’t even know they’re
in the hospital. They run around, roll through
the hallways with Big Wheels, laugh, and play.
The facility strives to make the hospital not
seem like such a scary place.
SS: What would you say is one of the biggest
challenges you face?
SK: The job is definitely emotionally exhausting.
We build relationships with the families and
patients, and they essentially become family
to us. When one passes away, our lives are
definitely affected by it. When you are on
your feet for 12 ½ hours constantly doing
interventions, it can get exhausting sometimes.
But I love it! I wouldn’t change it for the world.
I definitely know I found my calling.
49
SS: Tell me about one of your favorite memories
since your started your career
SK: Two years ago I was working the nightshift
for Christmas. We go in after the kids are
asleep and put presents in their rooms.
One mom was sleeping in a chair, and she
woke up when I walked in. When she saw
what I was doing, she immediately started
crying and was extremely appreciative of
what we at the Center were doing to make
Christmas special for her child. The parents
don’t always have a lot to provide for their
kids when they are in the hospital, and this
gesture really impacted her. The doctors,
social workers, police officers, nurses…
everyone is one cohesive unit. It’s an
absolutely incredible place to work.
SS: How did you decide you wanted to
study nursing?
SK: I was heavily involved in Penn State’s
THON, which is student run philanthropy.
THON raises money for the 4 Diamonds
Fund, which assists the pediatric cancer
ward at Hershey Medical Center.
I worked with a lot of kids who were
battling pediatric cancer, and I knew it
was a career I wanted to pursue. I earned
my Masters Degree at the University of
Virginia, and I knew from the start that I
wanted to do pediatric oncology.
“WE BUILD RELATIONSHIPS WITH THE FAMILIES AND
PATIENTS...THEY ESSENTIALLY BECOME FAMILY TO US.”
50
INSPIRE
PEDIATRIC SPOTLIGHT continued
SS: Nursing is definitely a rewarding job. What
are some key aspects of the job that are
rewarding for you personally?
SK: I love getting to be an advocate for the
patients, their families, and their friends,
and getting to make sure they receive the
best possible care. We are at the bed
side with them the most, 12 hours a day
shifts. It’s rewarding to be able to be a
key player and advocate for them and
what they need. We are also influential
in making the best possible medical
decisions because we spend so much
time with the patients; we know them
very well.
SS: What advice would you give to new nurses?
SK: Always remember the passion that brought
you into nursing. Don’t let overwhelming tasks
cloud your original passion. It’s easy to feel
like you’re drowning in everything that is going
on. It’s a transition from school to the “real
world,” because you’re in charge of people’s
lives now. You aren’t expected to know
everything coming right out of school, so
don’t be afraid to ask questions. Don’t lose
sight of your passion
SS: Being in the field that you are, you’re bound to
have rough days. What gets you through?
SK: I remember that I do it for the kids. That’s what
gets me through. I’m responsible for providing
them with the best possible care. I think to
myself, “If this was my kid, what kind of care
would I expect for them?” The support system
in the nursing field is huge as well. It’s hard to
understand what we go through, unless you’re
actually living in it. We at the Center are all
there for each other…we attend funerals of
those who have passed away, and there is
a real element of love and care in our unit.
51
Dear Nurses who saved my life and care takers everywhere,
“ALWAYS REMEMBER THE
PASSION THAT BROUGHT
YOU INTO NURSING.”
WHEN I WAS THREE YEARS OLD,
my pediatrician diagnosed me with Acute
Lymphoblastic Leukemia. My case was quickly
handed off to an oncologist to determine my
best path for treatment. After two years of
extended hospitals stays and outpatient
chemotherapy treatments, I went into remission.
Aside from follow up visits to address the
aftermath of chemo and the surgery to remove
my second broviac (which I named Johnny 5
after one of my favorite movie characters at the
time), I essentially said goodbye to hospital life.
I was done with the routine blood draws and
injections “the pokies” as I called them. Done
with spinal taps, ice baths, and seemingly
endless vomiting streaks from the chemo.
Done missing out on what other kids were
doing. My mother even threw a huge circus
themed party complete with pony rides, cotton
candy, and costumes (I was dressed as the ring
master), to announce to everyone we knew just
how “done” we were with chemo and cancer.
23 years later I am certain I will never forget a
few of the particularly scarring and happy (yes,
there were good times too) moments during
my treatment. Throughout my later childhood I
made a serious effort to move on with my life
and grow up like a normal child to the point of
ignoring that I ever was ill and also avoiding
anything related to medicine and my body as
much as possible. Sometimes denial is
necessary for the complete recovery. I now
realize in doing so, I have unfinished business
with the team of nurses who were down in the
trenches of leukemia with me (and my mother)
every step of the way.
I WANT TO APOLOGIZE FOR MAKING THEIR
JOBS DIFFICULT.
At the beginning of my treatment, before I learned
that cooperation was necessary, I fought all scary
procedures until exhaustion kicked in. I will always
remember being held down on a bed by my
mother and two nurses while others had to give
me a series of shots in my arms and thighs.
It still hasn’t been made clear to me what the
urgency of the situation was but I yelled at
everyone trying to help me to “go away, go
home in your cars!” Too young to comprehend
their emotions, I thought my demands were
actually met when some of the nurses actually
left the room. Years later my mother told me
that nurses had to leave to excuse themselves
to cry because their three-year-old patient’s
emotional reaction to their efforts was
heartbreaking. Hearing that now makes me
feel terrible for making them feel that way when
they were just trying to help. After ultimately
losing my battles (obviously treatment would
proceed whether I liked it or not) I began to
calm down and cooperate, but only after my
nurses made the effort to gain and keep my
trust (an easy thing to lose when dealing with
a toddler). Many of them took the time to get to
know me and ask me questions directly instead
of soliciting my mother’s response and opinion
for everything or assuming that I was like all
other children and using a one size fits all
approach. Children are often not heard in these
situations because they don’t know what is
best for them so their opinion is disregarded
almost entirely. My nurses didn’t make me feel
that way. They played games, sang songs,
celebrated my birthday and holidays with me,
and helped me find Waldo on a regular basis
even with the chance that I would projectile
vomit on them (and yeah, it happened a couple
of times) at any moment.
I WANT TO THANK THEM FOR DOING THE HARD
WORK.
An oncologist is often the one given credit for
the success of a patient. If the patient makes it
out alive then the plan they chose for you was
successful and they gain a reputation of being
a “good doctor”. Make no mistake, my oncologist
was fantastic, but I now understand even though
I only heard his and my pediatrician’s names during
discussions of the success of my treatment, it
wouldn’t have been successful without the nurses
of my care team.
52
INSPIRE
PEDIATRIC SPOTLIGHT continued
The nurse is the one that actually has to inject
chemo, take your vitals, monitor everything
going on in your room, clean the messes,
and face whatever attitude you have that day.
Nurses have to deal with the parent’s emotions
that often override their ability to understand
and react logically to the situation. Nurses
are the ones that have to figure out how to
get the toddler behaving like a scared violent
animal to calm down, just take it all, and
make them see its for their own good while
managing to keep the secret that “their own
good” is in jeopardy, that if you don’t do what
they say eventually you will die. Try explaining
the reality of cancer to a small child who has
it. I know I couldn’t. Had they not taken the
time to get to know what worked for me, I
may not be here. I am a firm believer in a
healthy attitude keeping you healthy longer.
My nurses were the best at keeping up my
spirits and acting for me when I needed it.
I credit a great deal of my success to their
everyday interactions with me. I am forever
grateful for that.
I always wish that I fully comprehended the
entire experience just a little earlier in life
before I completely lost track of them and
my opportunity to thank these individuals
in person. I want to let them know that
their efforts allowed me to live the happy
life that I now have. I have grown up from
the very sick little girl whose Shirley Temple
ringlets fell out and liked to make pretty
pictures, into a woman with great hair, a
bachelor’s degree, a wonderful husband,
and a career in making pretty pictures as
a photographer.
you to listen to both low and high frequency.
CARE TAKERS OF ALL KINDS;
Remember your work ALWAYS makes a
difference in the patient’s life on multiple
levels even if you never hear about it.
Sincerely,
Skye Brockman
Treated at UC Davis Medical Center,
UC San Francisco Children’s Hospital
and Lodi Memorial Hospital
under Skye Stansbury
53
Hear
in
FULL
COLOR
A dual frequency, turnable diaphragm that allows
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OFF
Select nursing apparel,
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BEAUTY HACKS
PAMPER YOURSELF
Exfoliation
Grab an exfoliating scrub and a pumice
stone and give your feet a rejuvenating
at-home smoothing treatment. You can
also make your own foot scrub by mixing
equal parts brown sugar and almond oil.
Work the scrub onto your feet for a few
minutes and then rinse. The oil from the
scrub will keep your feet feeling silky smooth.
Do this a few times a week, making sure
to give extra TLC to key areas, such as the
heels and balls of your feet.
Restore and Repair
Your feet will be out in the open from toe to
ankle, so start with a hydrating regimen now!
Before slipping into bed, treat your feet to a
hydrating foot cream, available in most drug
stores. Look for creams that have additional
ingredients such as peppermint, rosemary,
or pine oil. This boosts circulation and gives
your skin a healthy glow!
Cuticle and Nail Care
Spring is here, and it’s time to wake your feet up from their boot-clad slumber.
After a long winter of thick socks and boots, indulge yourself in a pampering
session to get those toes ready for sandals!
55
Don’t forget to tend to your cuticles and trim
your toenails! Soak your feet in warm water
for about 10 minutes, adding a few drops
of tea tree oil or your favorite bath salt.
This will help to soften your nails. Next, trim
your nails by rounding the edges with a file,
and gently snipping off any unsightly bits
with cuticle clippers. Complete the treatment
by massaging your cuticles with a soothing
cuticle oil.
56
BEAUTY HACKS
PAMPER YOURSELF continued
5 NATURAL FACE
MASK RECIPES
For those of us who don’t have the time
to escape to a spa for relaxation, these
homemade face masks are a great solution
for giving skin a boost. Even better, they are all
made from completely non-toxic ingredients…
in fact, you can eat most of them!
Give Your Nails a Rubdown
Get in the habit of giving your nails a
rubdown with a lemon wedge for a few
days before debuting your pretty pedi!
The natural oxidizing agents in the lemon
will leave your toenails clean, shiny,
and lemony fresh!
Pedicure
57
KATIE
Grab a bottle of your favorite polish, and
settle in to give yourself an at-home pedi.
Tired of getting nail polish on your skin?
Dip a cotton swab in petroleum jelly, then
run it along the skin surrounding your
nails. Once your polish is dry, wipe off
the petroleum jelly and enjoy your
polished pedi!
Moisture
Skin feeling a little dry from the cold winter
air? Treat yourself to a DIY 10-minute foot
treatment.
Mix 4 tablespoons of honey with 2 drops
of fresh lemon juice, and ¼ cup sour cream.
Spread the mixture onto your feet and
relax for 10 minutes. The honey, which is a
natural humectant, will hydrate your skin,
while the lemon and sour cream exfoliant
the dry patches. Rinse well after you have
finished pampering!
Now that you’ve ensured
your tootsies are at their very best,
you (and your feet)
are ready to relax poolside
with a glass of lemonade,
head to a barbecue,
or anything the
warm weather brings!
1. Basic Face Mask
Use some bentonite clay or kaolin clay and add
enough water to make a paste. Apply to face in
a circular motion until face is covered. Let dry
and use a warm, wet washcloth to remove.
GOOD FOR: All Skin Types
2. Tropical Mask
Mash one banana with 1 tablespoon of honey
and mix until it forms a smooth paste. Apply to
face and allow to stay on for 10-15 minutes.
Rinse well.
, the “Wellness Mama”
is a wife and mom of five,
as well as an award-winning
blogger, author, podcaster and
real food crusader. Her mission
with WellnessMama.com is
to provide simple answers
for healthier families through
practical tips, real food recipes,
natural beauty and cleaning tutorials, natural remedies and
more. As a mom of five, Katie has developed systems and
tips for living a Wellness Lifestyle™ with a family and on a
budget and she was recently named by greatist.com as one
of the 100 most influential people in health and wellness
along with Dr. Oz, Dr. Mercola, Food Babe and Tim Ferriss.
She writes at WellnessMama.com and can be found on
Facebook, Twitter, Instagram, G+, and Pinterest.
4. Chai Mask
For a delicious smelling mask that also gently
exfoliates skin, mix this mask that doubles as a
sweetener for Chai tea. In a small bowl, mix 1
tablespoon of honey and 1/2 teaspoon each of
cinnamon and nutmeg.
Rub on face and let sit 20 minutes. Remove with
a washcloth and warm water. (Note: some people
react to cinnamon or nutmeg on skin. Test a small
amount on your inner arm before using)
GOOD FOR: Oily or Normal Skin
GOOD FOR: Dry Skin
5. Cool Cucumber Mask
3. Guacamole Mask
This one is especially great for oily or inflamed skin.
Blend 1/2 of a cucumber with 1 tablespoon of
honey and 1 teaspoon of bentonite or kaolin clay.
Add additional clay if needed to create a paste.
Apply to face and leave on for 20 minutes.
Remove with a washcloth and warm water.
For dry skin, mash 1/2 of a ripe avocado with 2
tablespoons of honey and apply to the face. Let
sit 20+ minutes and rinse well.
GOOD FOR: All Skin Types (Mostly Dry Skin)
GOOD FOR: All Skin Types (Especially cooling
for acne prone skin)
EVER USED A FACE MASK MADE FROM FOOD?
How did it work for you? Share with us!
BEAUTY HACKS
HERE COMES THE SUN
Our THREE favorite, must-try sunscreens & self-tanners.
Sun Bum:
Bare Minerals:
Goddess Garden:
This sunscreen provides
the protection you need,
without the chemicals
found in some
sunscreens.
It’s all natural!
Blue Lizard:
A great option that
works really well on
pale skin. No one
wants to burn!
59
Get ready for a radiant
bronze that will
get you a ton of
compliments, without
baking in the sun.
SELF-TANNER
SUNSCREEN
It’s natural and it
smells great –
safe for kids too!
Toma’s:
Available in lotion
or airbrush form,
it’s quick and easy,
without the
streaks!
COMPRESSION
EXPRESSIONS!
Hosiery & Compression Socks
now available!
SHOP NOW
20%
OFF
Jergens
Natural Glow Body Lotion:
Great for your skin,
this lotion gives you a
tanned look without
that “orange”
effect.
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SPRING /SUMMER 2016
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