Summer is the easiest time to eat healthy with weekend farmer markets open and offering the most delicious fresh produce. Take advantage of this season and resolve to cook more, eat healthier and look better. Here are some of my favorite affirmations along with some from the experts to help you along your way.

Read labels.

You might opt for a low-fat chicken noodle soup, if you knew that the creamy tomato soup has 23 grams of fat.

Your diet is your bank account. (Bethenny Frankel, “Naturally Thin“)

Think carefully on what you want to spend your hard-earned calories one.

Eat your colors. (Michael Pollan, “Food Rules“)

The more colorful your plate is, the better your meal is for you.

You will never find anything healthy on a Chinese take out menu.

Recreate this fried rice dish at home to fill your craving.

Stop being a vegan and start enjoying what you eat. (Jamie Oliver)

Nothing is more important to a healthy diet than enjoying the food you eat.

Cancel your membership to the “Clean Plate Club” (Bethenny Frankel, “Naturally Thin“)

Everything in moderation! Never leave a restaurant without a doggy bag.

If it comes from a plant, eat it. If it’s made in a plant, don’t. (Michael Pollan, “Food Rules“)

Always choose real foods as opposed to processed foods. They taste better and are better for you.

Make at least one good food choice each day.

Diets are hard, but choosing the smaller size, forgoing the salt, or ordering dressing on the side are small, but easy choices you can make to help you eat better.

Photo by: Pink Sherbert Photography

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For me, any vacation is a good vacation.  The time away from work  calms my mind, refreshes my body, rejuvinates my soul and apparently can also extend my life.  If you don’t have the dough for a vacation or simply just can’t time off from work, you can still get away every day in the office. 

Escaping the daily pressures of your job, coworkers and deadlines may seem like an impossibility but you can do it…and your boss never has to know.  When you’re up to your ears in paperwork and nothing is going your way, just take a minute, relax and remember your last vacation.  Here are a few other tips that might help:

Break for lunch.  Take advantage of your lunch hour: turn off your cell phone, get out of the office and don’t tell anyone where you’re going.  Removing yourself from a stressful environment, even if it’s onlyfor  five minutes, can do wonders for your mind and your body and help you to focus the rest of the day.

Change your screensaver.  Yes, those are my size 10′s, in all their glory, relaxing on the pristine beach of Riviera Maya this summer.  I couldn’t tell you what was on my mind as I lay there, but I know I hadn’t felt as relaxed in a long while. 

As a reminder of how wonderful I felt on that vacation, I downloaded all my pics from the trip on my computer.  Seeing them allowed me to recapture those restful feelings whenever I needed a break from work or writing.

Go outside.  You probably spent most of your last vacation outside, so do the same at work.  Take five minutes to walk around your building, get the mail or just get some fresh air.  You’ll be surprised how good you’ll feel.

Bring back the smell of the islands.  Okay, so this is a bit out there, but it’s one of my favorites!  Your sense of smell is strongly connected to whatever you felt when you were on vacation.  I like to keep a coconut-scented air freshener out of sight in my office to transport me back to the islands, but you can also keep a tube of sunscreen in your drawer (for frequent sniffs), hotel soap or lotion from your trip or a vile of perfume.  Scents can evoke memories from your trip and transport you back there, even if it was years ago.

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Green has definitely become the new black; it’s simply un-chic not to adopt a more environmentally friendly way of living these days. 

With that being said, almost every company that manufactures a cleaning agent of any kind now has an “eco friendly” product on the shelves.  So how do you know if you’re really getting what you’re paying for?

This is exactly what I asked myself, standing  in the cleaning aisle at Target for what seemed like forever, trying to decide if the bottle I held in my hand was really as “green” as its label boasted. 

Below are three different websites that help determine if a product live up to its environmentally friendly claims:

1.  The Greenwashing Index.  Greenwashing is when a company spends more time and money advertising a product than actually developing business practices that will actually reduce the impact on the environment. 

The index helps consumers evaluate green claims and lets you view and rate ads online.  The website also includes the companies with the most authentic green claims, as well as the worst greenwashing offenders.

2.  GOODGUIDE.COM This website helps you search for healthy, environmentally friends products and learn the real impact of what your buying.  GoodGuide lists more than 70,000 foods, toys, personal care and household products based on how healthy, green and socially aware each item and the company that makes them are.

3.  Low Impact Living.  This website is one of the best for consumers who want to adopt a more green way of living, but have no idea where or how to start.  You’ll find green services in your neck of the woods, product suggestions, a calculator to determine your current impact on the environment and suggestions of where to make changes. 

Photo by TheHealthyShoppers

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I apologize for not posting a single thing last week, ladies!  As so many of you can relate, I’ve been running myself ragged between work, selling my house and driving 2 1/2 hours back and forth (when I can) to check on the new one we’re building.  And might I add that I am doing this all on my own?  Jane, unfortunately, took a back seat, and even worse, so did my health, so I wanted to share what I have learned over the last few weeks:  Stress is horrible for you!

Okay, so you were already were aware of that.  I sure was, but, like many women, I didn’t have the time to worry about it.  Big mistake.  For the last few months, whenever I’d try to sleep at night, it felt like my heart would stop, then it would pound like a sledge hammer, then race to catch up to normal rhythym.   One night I thought I was having a heart attack.  And it was just me and my dog.  The exaggerated thought of dying alone sealed the deal for me and the next day I went to the doctor.

For the next 30 days, I’m hooked up to a halter monitor so the cardiologist can determine what’s going on.  I have no history of heart disease, I eat well and exercise every day, but lately I’ve stuck all of that on the back burner and now I’m paying the price.

While my doctor thinks it’s stress and anxiety, it’s still a wake up call.  I have so much admiration for working women with the same responsibilities as me plus children.  I don’t know how they do it.  It prompted me to think…when was the last time I took time for me?

As women, we bite off more than we can chew and find creative ways to accomplish everything on our to-do list in the mere 24 hours we’re given each day.  Military wives who work full-time jobs, run households and care for children and pets often spend a lot of time doing it all on their own.  When we get to the point where we’re doing for everyone but ourselves, a burn out is sure to follow.

As women, we feel we can’t take a break because of our jobs, our children, our financial situation, or because we don’t want to be “selfish”.  Perhaps we intentionally do so much for others that it’s impossible to make time for ourselves.  Maybe we’re scared of what we might learn about ourselves if we do take some down time.  Either way, it’s time to give ourselves a break.  A big one.  Turn off your cell phone for an hour.  Drop the kids off with a friend.  Open a bottle of wine and play some music or, maybe, catch up on all the shows you’ve DVR-ed but never have time to watch.

I’ve learned that my world is not going to fall apart because I took some time to recharge my batteries.  In fact, I’m much more productive when I do take a little bit of time for myself.  So below are four ways to rejuvinate your mind, body and soul that will help you avoid burnout and won’t break the bank:

1.  Take a walk.  Or go for a run.  Just get outside and let the air clear your mind.

2.  Read a book. Or the newspaper-anything that doesn’t have to do with work.

3.  Get a massage. If the recession has tightened your purse strings, go for a pedicure instead.  Go on, you deserve it!

4.  Head to the gym. I can’t think of a better way to get rid of your frustrations than by sweating them out.  Whether you’re lifting weights or doing cardio, you’re doing your mind and your body a world of good.

Photo by tapasparida

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I feel in no way qualified to dispense fitness advice, but seeing as we’re smack dab in the middle of bathing suit season I wanted to do my part and school you on one thing I do happen to know a lot about. Excuses.

If you work full-time and have been through a deployment, I’m sure I don’t have to explain myself. I can pretty much invent an excuse for anything if it means not having to take care of myself properly. Because when you spend 50 hours a week working, 40 hours a week sleeping, 20 hours a week managing your household, 10 hours a week corresponding with your husband and sending care packages and 5 hours a week walking the dog you’re not left with a lot “me” time. So something as vital to your health and happiness as fitness often falls by the wayside.

Because our mission here at Janes-List.com is to support and empower you during a deployment, we thought we should help you along by offering our favorite fitness excuse-busters:

Excuse: I’m too tired.
Excuse busted!: I won’t fault you for wanted to come home to a glass of red wine and your DVR instead of a pilates mat. We all need to decompress from our day in our own ways. So try waking up an hour early and starting your day with a brisk bike-ride or jaunt to the gym. You’ll be surprised at how starting your day with some intense cardio will give you energy all day long.

Excuse: I don’t have time.
Excuse busted!: How come when you say this it always feel like a lie? Maybe that’s because it is! You may feel as if you don’t have time, but you likely do. And if you don’t believe me, why not try to exercise a little time management best practices? Need to meet with an employee? Why not suggest setting it up over an hour on the elliptical? Need to ready that brief you’ve been putting off for a week? Well, that’s why they have reading ledges on stairmasters!

Excuse: I get so bored at the gym!
Excuse busted!: Who said that the gym is the only place to get exercise? Just because you’re not 12, doesn’t mean that you can’t play team sports! Suggest your company start a softball league, look up a cardio tennis league, or sign up for adult soccer. The options are endless and you’ll get fit all while having a fun new social outlet.

Excuse: I like the gym, but I’m intimidated and don’t know what I’m doing.
Excuse busted!: Enlist the help of a trainer. Trainers aren’t just for Hollywood starlets anymore. Many trainers at your local gyms  offer great rates and special introductory offer making it good financial and common sense to sign on!

Excuse: I can’t afford it.
Excuse busted!: In the event you can’t afford the gym or the tennis lessons you so desperately want, consider your other options before accepting your fate as a couch potato! You still have your own two legs – and you can find some great resources online for learning how to run. Or, why not blast your iTunes as you clean house and really work up a sweat. Or, you could chase your dog around the park? All completely free, fitness building and mood lifting options!

Photo by: joshkim97

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Being on the other end of your spouse’s deployment certainly has its peaks and valleys. One minute you feel on top of the world for changing your own oils, and the next you are feeling emptier than the empty side of your queen bed. The key to making it through a successful deployment is is learning how to squash what I like to call the deployment doldrums. So here are ten positive things you can do instead of feeling sorry for yourself.

1. Go for a run, or engage in some form of cardio activity. Exercise is a proven way of beating depression, but is often overlooked by those of us who love to use the “I have no time” excuse.

2. Volunteer. Doing something for someone less fortunate than yourself is one of the best distractions for your dismay. Even better, look up your local USO to see if they need volunteers, or keep your ears open for opportunities within your spouse’s unit to assist with homecoming activities or be a key volunteer to help another wife who is experiencing a deployment for the first time.

3. Chant a mantra. Come up with your own, or you can borrow mine. When I get stuck in the weeds and start to sweat the small stuff, I tell myself, “I can do this, I can do anything. I’ve done things 1,000 times harder than this.”

4. Pamper yourself. Treat yourself to something you don’t often do, like a mini facial, which is not only calming, but can be very therapeutic if your skin’s been ravaged by stress.

5. Write in a journal. Yes, I know we’re not 12 anymore, so why would we keep a journal or a diary? Don’t underestimate the ability to get your thoughts out of your head and onto a page. If you don’t believe me, try it for 15 minutes. I guarantee mood-lifting will ensue.

6. Cook a gourmet meal. I’ve experienced some major moments of zen simply chopping vegetables to prepare for dinner. Couple that with the task of preparing a challenging meal and you have a source of great pride (and hopefully great taste)!

7. Socialize. Tempted to sit at home and sulk, while watching every episode of Sex & the City on HBO On Demand? Well take a cue from Carrie and her crew and hang out with your girlfriends instead! Or, catch up on phone calls and emails to long-distance college pals.

8. Get outside. There’s no better time than summertime to lift your mood while outdoors. Plant a garden, take your dog to the dog park, take a stroll on the beach, have a long lunch at an outdoor cafe. If the sun’s shining you won’t be able to help but smile.

9. Have an animal instinct. We got our dog six months before my husband deployed in anticipation of me wanting to have some company while he was gone. Visit PetFinder.com to find rescues looking for a good home near you.

10. Musical therapy. Try putting on your favorite CD or playing your iTunes on shuffle. It’s amazing how listening to some of your old favorite songs will always make you feel like dancing!

Photo by: elisa

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Summer is upon us, which means that cover-ups sunburns and chapped lips will be an inevitable part of our future. Well, at least they don’t have to be if you take the right precautions. Here are Jane’s top  beauty secrets to keep you sun-kissed and sun-damage free throughout the summer.

Body: Bliss Fat Girl Sleep

Get your body beach-ready with this body cream with a name you can’t forget! Besides generally smelling terrific the cream releases dimple diminishers and soothing lavender for up to 6 hours, making the most of your body’s overnight restorative process. Yes, ladies this may be a modern miracle, but it will fight your cellulite and help give you a good night’s rest.

Face (moisturizer): Decleor Aroma Sun Self Tanning Milk

Here’s another pick to get your prepped to look your best on the beach. Made with essential oils, this light moisturizer increases the skin’s natural defenses from the sun and promotes natural tanning. This will give you a great natural glow so that you can go make-up free or blend in with the bronzed beauties on the beach.

Face (sunscreen): Korres Watermelon Sunscreen Face Cream

Here’s another product that smells good enough to eat! This Watermelon-scented sunscreen from Greek skincare line Korres, offers a 30 SPF, which is the minimum you need to protect your skin from the summer rays. This is a great sunscreen for the beach or poolside. It’s a little heavy, but will offer you the protection you need spending your summer days outdoors.

Hair: Redken Color Extend Color Veil

This protective shine shield will help keep your highlights from fading in the sun. If you’re going to go to the expense of highlighting and coloring your hair for the summer, be mindful enough to guard it against the sun’s rays.

Lips: Tarte Lip Sheer

As handy as a chapstick with the look of a sexy matte lipstick, Tarte offers these lip sheers in nine different colors that have a powerful SPF 15. Mango and cocoa butters work to soften the lips while adding a little bit of solor to help you stand out in the sun.

Fragrance: Michael Kors Island Bermuda Eau de Parfum

Looking for a clean, tropical scent to wear on a hot summer night? Michael Kors will literally take you to the islands with this frangrance that combines tropical passion flowers and smooth cedar wood. It’s breezy and alluring and offers the perfect hint of casual elegance.

Photo by: alexey05

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Everyone handles the first week of a deployment differently. It can be hard to know what to do or how to handle this and it’s hard for me to advise anyone because each wife’s experience is unique. I can tell you based on my own experience, the five mistakes you can make during the first week of his deployment. If you can sail through the first week without making these mistakes, pat yourself on the back because it’s entirely possible you will sail through the remaining months quite smoothly!

1. Apathy

Lots of wives will handle the first week of a deployment with a great deal of apathy. This can lead to you calling in sick or requesting time off work. Bad idea. You will need to have a lot activity the first week he’s gone to keep your mind off his leaving. This first week may require days of him traveling to his ultimate destination without access to a phone. Use this time to keep yourself busy and start to acclimate yourself to the idea that you no longer get to hear from him everyday.

2. Self-Destruction

A lot of women – not just military wives – will turn to self-destructive behavior when they are sad or depressed. Don’t go down this road. Plan this week out to make sure you’re cooking healthy, wholesome meals and getting plenty of rest. Replace any possible negative behavior (drinking) with a positive one (go to the gym, meditate, go to church). In this first week, you’re setting the stage for the rest of the deployment. Set high standards for yourself.

3. Humility

It’s a good thing to be independent. It’s not a good thing to turn down help from family, friends or co-workers this week. There’s no need to pretend nothing’s wrong this week. Learn to trust that the people around you want to be sensitive and helpful. You just have to leave the door open for them to do so.

4. Arrogance

Consider your mood during this first stressful week. If you’re swinging pretty low, don’t shrug off the idea of professional help. As military wives we have great benefits that include access to counselors and therapists who specialize in helping us deal with deployments. Talk to your doctor about the options you have. There’s nothing to be embarrassed about here. I see as choosing one of two options – you can choose to be happy, or you can choose to be miserable. If sharing your troubles with a professional once a week will help put you on the path to happiness, don’t turn your nose up to the idea. You deserve to be happy.

5. Neglect

Here’s one I struggled with for the duration of my first deployment experience. Your husband may be away. But, the laundry won’t stop piling up, the dishwasher won’t empty itself and the dog won’t spontaneously learn to vacuum up his pet hair. Face the facts. A clean and orderly house is going to help your life feel a little less chaotic. One trick I learned – set the kitchen timer for 10 minutes and give yourself 10 minutes to clean up. What sometimes feels like an arduous clean up task will in fact take you less than 10 minutes! Do that on a daily basis and it will help set a good clean up precedent for the rest of the deployment.

The most important thing to remember this week is that your husband will also be worried about your well being. It’s very likely he will have more important things to worry about in the coming weeks. So, it’s your responsibility to stay strong and healthy to not cause him any concern.

Photo by: ONE/MILLION

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Last year I went through my first deployment with my husband of two years. Looking back, in the eight months he was gone I went through the greatest personal growth I have ever experienced. It started one Sunday morning, when I thought for the first time in my life, maybe I will download some classical music. Then a few days later – maybe it would be fun to take some golf lessons this summer. Before you knew it, I was calling my mom for advice on how to start a container garden. Then, I was using my fresh herbs to make homemade tomato sauce with vegetables from the organic produce co-op in which I was enrolled.

By the end of last summer, I had officially become a “new experience junkie.” For someone who admittedly is not too keen on change, I embraced discovering new hobbies, habits and happenings. And by the time my husband came home, I was a more enriched and confident partner. So, if you’re going through a deployment this spring and summer, take advantage of all the potential new experiences that surround you. Here’s somewhere to start:

• Learn to meditate (I recommend Pema Chodron’s audiobooks)
• Organize a girls weekend with old high school or college friends
• Buy into an organic food c0-op
• Take cooking lessons
• Cardio tennis classes
• Golf lessons
• Completely makeover and organize your closets (I recommend Huggable Hangers!)
• Home improvement
• Start blogging
• Start a container garden (If you don’t know how to do this, go to Lowes. They were really great about helping me get started)
• Coach tee ball at the Boys & Girls Club
• Learn to knit
• Join or start a book club
• Photography lessons

Photo by: miroslavgeorgijevic

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