Modern Rules for Staying Home Without Gaining Weight

By Roz Jones

You may have heard jokes about the quarantine fifteen – for many adults, spending more time at home is making them gain weight. According to a WebMD poll, almost 50% of women and 25% of men said they’ve put on pounds due to COVID-19 restrictions.

There are several reasons for this: Gyms are closed. Emotional eating is a convenient way to deal with boredom and anxiety. Plus, your refrigerator now remains within easy reach throughout the day and night.

The unusual circumstances everyone else has faced with the pandemic are the everyday reality for many caregivers. It can be difficult to make it to the gym when you’re responsible for someone’s full-time care, a responsibility which (although rewarding) can lead to a buildup of stress.

Learn how to keep off the weight gain brought on by spending many hours at home. The key for keeping off weight gain is to eat healthy, stay active, and manage stress, even when you’re stuck at home.

Eating Healthy

Plan your menu. Create new routines that encourage a balanced diet for both you and your loved ones. Figure out what you’re going to eat for a day or a week in advance. Planning may also help you cut down on trips to the supermarket.
Choose whole foods. It’s easier to resist junk food when you fill up on nutritious meals and snacks. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
Drink water. Thirst can make you feel hungry. Cravings may disappear after you sip some water or herbal tea.
Limit alcohol. COVID-19 has also caused an increase in alcohol consumption. Schedule liquor-free days each week to cut down on empty calories and other unwelcome side effects. When you drink, choose wine or a Bloody Mary instead of mixed drinks like a pina colada with more than 400 calories.
Seek support. Invite family and friends to join you in eating healthier. Share updates on social media, so you’ll feel more accountable.

Staying Active

Exercise outdoors. Go outside to work out. Maintain a safe distance from others while you run through the park or ride your bike.
Create a home gym. You can exercise at home even with limited space and funds. Try yoga, or buy a jump rope and resistance bands.
Go online. Do you miss group fitness classes? Your favorite instructors may be streaming their sessions. Contact local fitness centers or browse online to see what’s available.
Take active breaks. The hours can fly by when you’re working on a computer or streaming videos. Offset your sedentary habits by taking regular exercise breaks. Do a few push-ups or stretch your legs.
Move more. Daily tasks count too. Burn calories and tone your muscles doing lunges while you vacuum. Work in your garden or clean out your attic.

Managing Stress

Sleep well. Your body and mind are more resilient when you’re well rested. Go to bed and get up at the same time each day. Aim for a dark, quiet room to sleep in.
Meditate daily. Even a few minutes of seated meditation can help you to live more mindfully. Sit down in a peaceful place, scan your body and soften up any tight spots. Observe your thoughts without making judgements.
Breathe deeply. If meditation makes you uncomfortable, maybe you’d prefer simple breathing exercises. Try alternate nostril breathing to fight anxiety. Use your thumb to close off one side of your nose at a time and inhale deeply. Repeat three times on each side.
Listen to music. Symphonies and pop songs can help you deal with strong emotions. Create a playlist to lift your spirits or calm your fears.
Try counseling. If daily stress is interfering with your diet and wellbeing, consider seeking professional help. Many counselors are using teletherapy to talk with patients online, so you can stay safe while you receive help.

You can manage your weight while you spend more time at home. Healthy eating and other lifestyle habits will strengthen your immune system and enhance the quality of your life.

I’ve just launched Shop With Roz, my online store filled with supplies and gifts for every caregiver. You can find a wide variety of products in the store to help yourself and your loved one. Check it out here!

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

It’s here, I am so excited to share a new caregiver app called CircleOf….This app will allow you to surround yourself with resources and experts from your community including ME!!!! As you are looking through the app, you will see my familiar face. I’m excited about this partnership and new ways to support you as you support your loved one. Here’s the link so you can explore the app. I would love your feedback and spread the word by sharing the link to family and friends.

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

What Women Need to Know About Starting a Business

By Roz Jones

“A woman with a voice is by definition a strong woman, but the search to find that voice can be remarkably difficult.”

– Melinda Gates

Starting a business can be an exciting yet challenging journey. People start businesses for different reasons – to solve challenges, to challenge themselves, or to build financial freedom. Many women (including caregivers) need a way to make income from their own homes.

The number of new women-owned businesses is growing twice as fast as their male counterparts, according to the Kauffman Foundation. But what challenges do women face when starting a business?

In short: One of the biggest challenges that a woman will face is herself.

Studies by the United States Small Business Administration show that 21% of women are less optimistic when it comes to sales growth and business performance. Similar studies have found that women in business doubt their decisions more often and are more likely to criticize themselves.

Women are also less likely to ask for financing over the lifespan of their business. And when they do ask for business financing, they ask for about $35,000 less than men.

Yet research also shows that women entrepreneurs in the US rank their happiness three times higher than women who are not business owners.

So female entrepreneurs are more likely to doubt their own decisions in business – but the women who do enter business are more likely to be 3 times happier.

Are you thinking about starting a business? Here’s what you need to know.

Trust your intuition. As we have established, women are more likely to doubt themselves. Learn to move past your self-doubt and trust your intuition.

Accept that self-doubt and self-criticism are natural reactions when starting a business.
Why are you doubting yourself? What stories are you telling yourself that lead to these doubts? Are those stories facts or feelings?

Strengthen your money mindset. Women have a harder time asking for money than men. To reach your fullest potential as a female business owner, strengthen your relationship with money.

What stories do you tell yourself about money?
Do you have trouble receiving money, asking for money, or raising your prices? Why?
How do you feel about investing in your business? What feelings do you have about paying yourself from your business regularly?

Find a support network. Just because you are starting a business does not mean that you have to push forward alone. When starting a business, there will be bridges you have to cross and moments you will want to celebrate.

Join or start your own mastermind.
Become an active member of a business community.
Ask a fellow female entrepreneur out for coffee.
Attend business conferences or events.

Be persistent. Unexpected issues and challenges will be thrown your way as you start a business.

Be ready to show up even through difficult times and tough challenges. If you find yourself wanting to give up, there is an underlying reason at the root of that. Learn how to show up even when you want to quit.
Challenge yourself not to take “no” for an answer.

Features tell, benefits sell. One of the most important lessons in business is understanding that people buy benefits, not products.

How will your business impact someone else’s life?
What value do others receive as a result of your business?
What transformation will your product or service bring into someone’s life?

Starting a business can be a fulfilling process where you challenge your current beliefs and grow. What’s most important is to not let self-doubt or self-criticism get in the way of getting started.

You don’t have to start a million-dollar business overnight. Start with a commitment to show up each day.

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

How to Have Better Conversations with Strangers

By Roz Jones

Talking to someone you don’t know can be scary. If you are a full-time caregiver, interacting with new people outside of your loved ones may be an unusual event. There are a lot of unknowns. Whether you’re approaching someone at a networking event, meeting a friend of a friend you’ve never met, or speaking to a stranger on the elevator, here are some tips:

Be brave and just do it, even though it’s uncomfortable. The other person is probably as nervous as you are. They will most likely like you more than you think – and you’ll enjoy it more than you think! Don’t be afraid to talk to someone who is different from you as well. It can be an enlightening experience for you both.

Don’t be afraid to skip to the questions that will make your conversation partner think. You can skip the stock questions like “what do you do?” or “where do you live?” Start with a statement if that feels more comfortable. Be authentic in your reply, question, or statement.

Be curious and ask questions. Ask about their clothing, why they decided to come to the event or any other conversation starter. Questions can kick off the conversation and keep one going.

Give them a compliment. This shifts the focus off of you and makes them feel good. We tend to be in our heads overthinking what we’re doing wrong or what we might do wrong. Focusing the attention on the other person helps you get past that.

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

How to Talk to Your Kids About Tough Topics

By Roz Jones

You might find it uncomfortable talking about some subjects with your kids. It might be because of your own background, your cultural or religious values. As a caregiver, one challenge may be even finding the time to sit down to have the conversation. Even though it’s difficult, it’s important to talk about the tough topics that affect our kids. It’s a good idea to identify the topics that might confuse, scare, or overwhelm your child.

Here are some tips for addressing the sticky topics with your kids:

If something sad happens within your family, like an illness, a death, or a divorce, try to be the one to talk to them about it first. Set aside time with your child where you can both be comfortable, and choose a safe environment where you can talk to them about it.

Keep your answers simple and appropriate for their age. Children under six aren’t necessarily going to understand or be patient while you give them a long, drawn out explanation.

Be honest and talk as truthfully as you can about the topic.

Come back to the topic. It will take time for your child to understand. Let them know they are welcome to come back and ask you questions about the topic at any time.

If the topic is one that is bothering them, be open and ask open-ended questions to help them describe how they feel or what they think.

Listen to your child. Make eye contact and get as close to their level as you can.

Above all, remain calm even if the topic is sad or difficult for you personally. It’s also okay to have feelings and let your child know how you feel.

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

Budget-Friendly Ways to Eat Healthy

By Roz Jones

Finding healthy ways to feed your loved ones can often be challenging because it’s not always the most affordable option, and can make nutrition feel overwhelming for a caregiver. However, with just a little creativity, it’s very possible to find healthy, budget-friendly food choices so your loved ones and your wallet can reap the benefits!

Tips That Can Instantly Save You Money!

Consider the following tips that are sure to cater to your wallet and your palate:

Eat out less often. Limiting eating out has two wonderful benefits:

In one instance, your expenditure on food will be significantly less because eating at a restaurant is often pricier than you might realize.
In the second instance, eating out doesn’t allow you to control the ingredients in your meals. Even if you order something that sounds healthy, there’s a strong likelihood that the overall meal won’t be healthy enough for your liking.

Grow your own veggies and herbs. You’d be surprised at how much savings accrue if you grow your own vegetables and herbs at home. Even if you have a small home with very minimal outdoor space, it’s still possible to have your own garden in pots.

Fresh herbs and vegetables are tasty and healthy, yet quite expensive if you buy the organic versions at the grocery store. By growing your own, you’ll know that they’re organic, picked at the peak of perfection and nutrition, and you’ll save money as well.

Cooking Techniques That Are Affordable and Healthy

Try these healthy cooking ideas for a change of pace and more change in your pocket:

Go grilled, not fried. If you have kids in your household, then there’s a great chance that they will want kid friendly meals like fish fingers or chicken nuggets. While those items may not necessarily be very expensive in the supermarket, they’re not as nutritious as their grilled counterparts.

It’s easy to avoid the unhealthy way of preparing these things for your kids by grilling or oven-cooking their favorites.

Use homemade condiments. A great alternative to unhealthy store-bought condiments is to make your own relishes and sauces at home. The added benefit is that they’ll be much less expensive than the grocery store variety.

Make your own juices. You’d be surprised at how much sugar or artificial sweetener is contained within many of those “zero sugar” juices on the market. Why not save yourself the extra dollars and your family the extra calories by making juices yourself? Fruits are relatively affordable – especially if you buy them locally and in season – so buying your own and making your own juices is a healthier and more affordable option.

Many people end up choosing the more expensive and less healthy eating options for their loved ones simply because they assume healthy eating is more expensive. While it can be more expensive in certain instances, a little creativity and imagination can definitely allow you to have a healthier option on a budget.

So now is the time to put your thinking cap on and find smarter ways to eat with healthier and money-saving outcomes! Your limited pocket doesn’t have to equate to limited nutrition; find creative ways to make “1+1” equal healthy and affordable alternatives!

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!