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Boosting Your Fitness Levels as a Veteran

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by guest contributor Lucy Wyndham

The transition to civilian life can be challenging for vets, but one setback they don’t often expect but often have to face, is weight gain. According to a recent study published in the International Journal of Obesity, vets gain between 2.2. And 2.9 pounds per year when they are discharged, which is double the amount gained by those on active duty.

Being aware of this tendency is vital in itself, since it can serve as motivation to not be just another statistic; to take the reins of your health and wellbeing by embracing a healthy lifestyle and diet. Of course, make sure to check out the many discounts on sporting and leisure activities which are available to vets, so you ensure you have fun while working on your fitness.

Increased Risks in Some Vets

For male and female vets, there are specific factors that can be considered risks for greater weight gain. These include having less educational qualifications, being overweight when discharge takes place, being in an active field within the military, and having experienced deployment with exposure to combat.

A Fitness Program for All Seasons

Although there are a wide variety of fitness options vets can choose from, the essential components of losing weight and keeping it off, include cardiovascular and strength training exercises. Interval training is also vital for those wishing to lose body fat. The Centers for Disease Control and Prevention recommends training five days a week, enjoying 150 minutes of moderate intensity cardio training and at least two strength training  sessions a week.

Building muscle is an important way to increase your metabolic rate; at rest, a pound of muscle burns 250% more calories than a pound of fat. You don’t have to worry about building bulk; by lifting a moderate amount of weight, you should build enough muscle to give you a lean, fit look and keep obesity at bay.

Photo by Justyn Warner on Unsplash

Short but Intense

Interval training involves pushing yourself to peak intensity for a few seconds or minutes and cooling down with lower intensity activities, then repeating this cycle a set number of times. As noted by Time, “Working out in short, intense bursts can be just as good for your heart and muscles as longer endurance regimens.”

Interval training causes muscle cells to work more efficiently, and burns significantly more calories than a traditional cardio routine. One recent study presented at the American College of Sports Medicine’s Annual Meeting revealed that two weeks of high-intensity intervals improves one’s aerobic capacity as much as six to eight weeks of endurance workouts.

A Workout that Fits Your Lifestyle

You are much more likely to stick to a workout if it ignites your passion. If you haven’t been in the gym for a while, approach fitness calmly, obtaining prior medical approval and the help of a qualified trainer.

If you are into military-inspired workout programs, inquire about the suitability of CrossFit or Warrior Dash, which will push your endurance.

Your workouts don’t need to be centered around a specific plan, of course; if nothing ignites your passion like working out in the great outdoors, a run or brisk walk for around an hour a day will do plenty to boost your heart health.

If you have always found working out to be a chore, choose from a plethora of activities that wield powerful benefits despite seeming like a party (think dance, Zumba, or mountain biking); being open-minded to new activities is an ideal way to discover new hobbies.

If you have been in combat or you are facing stress, anxiety, or depression, making time for holistic practises such as yoga or Tai Chi, is a must; these activities are currently used as complementary therapies for a host of stress-related conditions (including substance abuse), since they have been proven in numerous studies to lower levels of the stress hormone, cortisol.

Staying fit after leaving the military is vital; if ever you lack the motivation to hit the gym or put on your trainers and head out for a jog, remember that your physical and mental health and wellbeing are intricately linked. Exercising regularly will improve your mood, keep stress down, and build your self-confidence, while helping keep heart disease and cancer at bay.

 *this article was submitted by guest contributor Lucy Wyndham

7 Military-Themed Easter Baskets for Your Military Family

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Easter is less than a month away, which means it’s time to start thinking about the type of Easter baskets you’ll be making for your family members this year.

I love that this year Easter is on April 1, April Fools’ Day, so you can really have a lot of fun with your Easter baskets.

If you’d like to have military-themed Easter basket, here are 7 creative ideas to inspire you.

Oh the Places Your Military Family Will Go

Dr. Seuss’s birthday was on March 2 and I enjoyed all the fun activities that went with it during National Reading Week. When thinking about fun military-themed Easter baskets, my mind wandered back to Dr. Seuss and one book in particular, “Oh the Places You’ll Go!” Military families are always off to great places. This would be such a great theme for your Easter baskets.

You don’t have to use Dr. Seuss of course, but the idea of making a basket with places your family has been or where you are going next would be fun.

If your family recently moved or will be PCSing this summer, an “Oh The Places You’ll Go” Easter basket would be a great way to mark that occasion.

Army Camouflage

At some point most kids want to play soldier, and if their parent is in the Army it’s even more likely.

Both of my parents were in the Army. I remember my brother dressing up as a soldier and playing with little green plastic army men. That seems to be a timeless kid thing to do.

The Dollar Tree has made it easy to fill Easter baskets with an Army theme without spending much money. They have the little plastic army men, soldier hats, coloring books, camouflage tape and more.

If you don’t want to curate one yourself, Walmart and Amazon both have Army-themed Easter baskets you can purchase.

Anchors Away

I love anchors on almost anything. Anchor-themed Easter baskets would be cute for a baby, fun for a teenager or even great for an adult. You’ll find anchors on anything from clothes, jewelry and craft items to games and more.

You can buy anchor-shaped candy or buy an anchor chocolate mold and make your own chocolates.

Take Flight

A plane-themed Easter basket would be a great way to tell your family that they are going to see a military air show this year.

The Thunderbirds, the Air Force Demonstration Squadron, and the Navy’s Blue Angels put on wonderful shows. Check their performance schedule to see if an air show is coming to your military base.

If you are an Air Force family or your children love planes, aircraft-themed Easter baskets would be fun.

Made in America

There are so many things made in America now and military families take great pride in purchasing locally-made or veteran-made items. Made in America-themed Easter baskets would not only be fun, but would also support small businesses.

Hero

Who needs a super hero when you have mom and dad? My son didn’t know what a super hero was when he was 2 or 3 and someone asked. He simply said my daddy. Heroes come in all forms. I liked my son’s answer and I love a book we have, “Daddy is My Hero.”

It may be daddy who is the hero in your family or it may be mommy, but it’s probably both.

Hero Easter baskets could include a book about heroes, a Daddy Doll, photos of family members and more.

Easter Package for the Deployed

Making Easter baskets for deployed service members can be a lot of fun. You can decorate the inside of the box and include family-inspired items such as pictures, keepsakes, letters from family members, items for places you’ve been or that you want to go to when he or she returns.

There are so many possibilities for military-themed Easter baskets. Have you made one before or are you planning on making one this year?

For more Easter basket ideas, read “8 Alternatives to Putting Candy in Your Kid’s Easter Basket.”

Understanding the Dress Code at Your Military Installation

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As I moved to close the car door, I happened to look down. Uh-oh. I was wearing athleisure leggings. I did a quick mental calculation.

Color of the leggings + intended use (regular wear vs. athletic pursuit) + other clothing

This could determine whether I am asked to leave the exchange or whether they let me slide, for today. Luckily, I was wearing a normal shirt, the leggings were black and I had on flats. If I had been wearing a race finisher shirt, the story could be totally different!

Every military base has very clear guidelines about what you can and cannot wear in each building or location. Understanding the expectations at your base could make your time there much easier.

Understanding the Dress Code at Your Military Installation

Athleisure wear is becoming the norm for many, but it is still considered unacceptable attire for many on-base buildings and businesses.

Understanding the Dress Code at Your Military Installation

Where to Find the Dress Code

Every military building has the dress code prominently displayed, usually near the front door. Typically, the dress code is a poster-sized color graphic the includes demonstrations of correct and incorrect attire. Following a dress code, for service members, civilians and dependents, shows a level of respect for the installation. It also promotes good order and discipline.

Each branch of service has slightly different expectations and dress codes.

Things that might pass muster on an Air Force base will not fly at a Marine Corps installation.

Clothing guidelines are often building or activity specific. The outfit that you wore to the gym is likely not going to be acceptable at the commissary, PX, post office, hospital, library, consolidated club or anywhere else on base. Generally, gym clothes or workout gear is limited to the fitness center. While there is more latitude at the gym in terms of attire, most dress codes require that outfits remain modest without revealing undergarments.

Base to Base Differences

Just like each service might have slightly different dress code expectations, each individual duty station interprets the rules too. While the general dress code is the same service-wide, some bases are more strict and others more relaxed.

Military bases that are on the West Coast and in Hawaii are notoriously more relaxed. Flip flops and athleisure wear are more standard there and seem to be allowed without comment at installation buildings. Some overseas locations, like Okinawa, also seem to follow a more relaxed dress code.

However, the closer you get to the service headquarters and to Washington, D.C., the more strictly the dress code is enforced. Things that were allowed in southern California might not be considered acceptable in northern Virginia.

As you are PCSing, connect with a local spouses’ Facebook group and ask about dress code enforcement. You’ll want to know in advance whether your leather flip flops could cause a scene.

General Guidelines

Across all services and installations, there are some general rules to follow.

Ripped, torn or otherwise overly distressed clothing is not considered acceptable. Those distressed jeans might be OK, but clothing that has clearly been through the wringer should be left at home.

Hats and ball caps need to be removed inside all buildings. This includes other hat-like head coverings too. The exception would be items worn for religious reasons. However, this rule seems to be relaxing at many locations.

Revealing items, for men and women, are a faux pas at military installations. For women, this includes clothing that shows too much cleavage, skinny tank top straps, midriff-baring tops and short skirts or shorts. Men should avoid overly baggy pants that reveal underwear and must wear a shirt. Most military installations also have language in the dress code, for men, about properly fitting shirts.

Bathing suits and swimwear should be covered when not at the actual beach or pool. This includes using the beach-side stores and restaurants. Remember to bring a cover-up or a change of clothing with you.

Athleisure wear is becoming the norm for many, but it is still considered unacceptable attire on military installations. There may be wiggle room depending on your location or the specific outfit.

Flip flops and sandals could violate the dress code, based on the specific installation’s interpretation of the rules. Generally, shoes with a back strap or closed toe are considered appropriate.

If You’re Asked to Leave

First, don’t make a scene. This will only draw more attention to you and could escalate the situation. Instead, calmly ask to speak privately with the store manager or another person in authority.

Next, when you are in a quiet spot, ask for a brief explanation of why you are being asked to leave. If their explanation makes sense, based on the dress code, it is better to comply. You could let the store manager know that you are new to the base or the military in general. Including an apology along with your explanation could help soften things. They might be willing to let it slide today, with a reminder for future visits.

On your next visit, remember to follow the rules more carefully.

Read “Decoding the Commissary Dress Code” to understand the dress code at your commissary.

4 Problems Military Children Face That Are Rarely Talked About

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Shining eyes and happy smiles. This is how the public often sees military children. These joyful homecoming images are broadcast on the news, shared on social media and printed in newspapers and magazines.

While everything seems wonderful and picture-perfect, many military children face hidden struggles behind the scenes.

4 Problems Military Children Face That Aren’t Talked About

Anxiety and Separation Fears

Over the last 15 years, deployment and operational tempos have been high. This means that for many military children, mom, dad or both parents have been frequently away from home.

Forward deployed troops have been in active combat zones, taking fire. Even at home, accidents happen during TDY, TAD or routine training exercises.

All of these separations and “what if” situations take a heavy toll on military children. Often these stressors can show up in behavioral, emotional and academic changes.

4 Problems Military Children Face That Are Rarely Talked About

While everything seems wonderful and picture-perfect, many military children face personal struggles.

Children might act out at school, home or both. They could show unusual aggression or attention-seeking behaviors. Some children withdraw or become distant from friends, teachers and family members. Still other children become noticeably upset when their parent leaves, even for short periods, or when there are unexpected changes, like a substitute teacher at school. Grades might decline too.

All of these reactions are common and can coexist.

Solutions:

If you or a teacher notices a significant difference in your child’s emotions, behaviors or academic performance, take notice. Acting sooner rather than later can make all the difference.

A great first step is to reach out to the Military Family Life Counselor on your base or the school’s counselor. Set up a meeting to share your concerns with them and give permission for them to engage with your child. After speaking with your child, they might be able to offer options for ongoing solutions or care.

Another great step is to connect with Military One Source. They offer free, confidential help on the phone and through referrals to providers near you. You might be able to access mental health care and solutions quickly with this resource.

Next, reach out to your child’s school and teachers. Explain your concerns and ask to develop a plan together to help address the changes in your child.

It’s important to approach this as a team, with mental health providers, school and home working together to help your child get back on track.

Gaps in Learning

On average, military children move 6 to 9 times during their K-12 school years. Every time a military family moves, they must adjust to a new set of state learning standards and expectations. Even if a child is able to stay within the DoDEA system, there might still be small gaps in knowledge.

With each move, military children miss several weeks of class time. All that absent time can add up, with missing information about fractions here or confusion about phonics there.

Solutions:

Working with a tutor, either in person or online, is a great way for military families to help close those academic gaps. Tutor.com offers free online tutoring for military families.

Additionally, many military spouses are credentialed teachers. Often these education professionals offer reasonably priced tutoring and have a good understanding of what military children need.

School Transferring Issues

For students in high school, a PCS can spell disaster for their academic ranking, graduation timeline or transcript. Too often there is confusion about which courses are required at different schools or how GPAs are calculated. While schools are supposed to make good faith efforts to ensure on-time graduation, there can still be issues.

Students who have IEPs and 504 Plan, as well as those qualified for Gifted and Talented Education, also face issues when they PCS.

There are no federal protections and only limited state guidelines for students identified as Gifted and Talented. This means that a student could qualify in School A, but be dropped from the program in School B.

IEPs and 504 Plans are federally protected education plans that must be followed with fidelity. Even during a PCS, plans are supposed to be followed as closely as possible. However, different states have varying qualification and classification standards, as well as different resources available. IEPs and 504 Plans can look very different school to school, and state to state.

Plus, for all of these different education plans, the school has the right to re-evaluate students to determine eligibility.

Solutions:

Before you move, connect with your next school and coordinate transferring documents from the old school. Let the new school know about any special circumstances or educational needs your child might have.

As you’re transferring, connect with the School Liaison Officer (SLO) at your next base. They can often assist with transferring everything that your child needs. They should be able to assist you with using MIC3, an agreement designed to assist military children moving between states.

If you get stuck or have concerns, you might need more help than the SLO can provide or that you can’t navigate solo. At that point, it’s time to consider hiring a professional education advocate. There are several advocates in our community that specialize in assisting military families and/or work remotely.

Caring for Injured Parents

All too often, parents return from deployment with physical or mental injuries. These injuries might be very visible or they could be hidden and undiagnosed. Either way, military children are involved in the daily care of that parent and must cope with life changes.

There are many changes to family dynamics and behaviors when a parent returns with hidden or visible injuries. Too often children are shouldering a larger share of adult responsibility at home.

The stressors are similar to experiencing anxiety or stress due to deployments or separations. The symptoms of a child who is overwhelmed with coping with life changes due to their parent’s injuries might be the same as well.

Solutions:

If your family is experiencing changes due to your service member’s injury, it’s important to reach out for help. The Elizabeth Dole Foundation offers resources and connections to help caregivers and families of wounded warriors.

Asking for assistance from other families members, friends or the community is important. It may feel hard, but building a strong team is important for everyone’s long-term success and well being.

Finally, beginning individual and family counseling can be beneficial. You can find a provider through a referral from your doctor or through Military One Source’s resources.

What problems do you think military children face?

(Full disclosure: Meg Flanagan operates MilKids Ed, an education advocacy service and blog for military families.)

5 Benefits of Pets for Veterans

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Whether your pet has fur, feathers or scales, there are great benefits to owning a pet. For veterans, having an animal to love and care for can be life-changing and incredibly positive.

5 Benefits of Having a Pet for Veterans

Structure and Routine

Veterans have spent years of waking up at zero dark thirty for morning PT, lunch at the chow hall and an evening that starts when the bugle sounds “Retreat.” It can be hard to be suddenly cut loose in the civilian world. There is no longer someone else calling the shots or writing the orders.

All at once, veterans leaving active duty are without the structure and routines that have governed their lives for so long.

Pets can add that structure back into their lives. Dogs need to be walked regularly. Cats need their litter changed routinely. Even fish and reptiles live by a schedule of interaction and cleaning needs. Every animal needs to be fed on the regular, too. Then there are the veterinarian appointments. A pet’s needs automatically create the need for routine and schedule.

This type of routine can ground a veteran and replace some of the structural void left after military service. Pets provide a higher or greater purpose that could motivate a veteran to find a new non-military rhythm for life.

Companionship and Camaraderie

You often hear military troops refer to each other as brothers or sisters. The military creates a structure of shared work and deepens relationships through tough times.

After leaving the military, or even transitioning from active duty to the reserves, a veteran might find this part of their life lacking. There aren’t built-in friendships. For single veterans, it could feel as though no one needs their presence to survive.

A furry friend can provide friendship and love, plus a reason to get out of bed every day. Our pets are entirely dependent on us to survive.

Pets are there 100% of the time. Dogs and cats are ready for snuggles, long conversations and play time. Many dogs, and even some cats, enjoy going for walks with their humans. Relationships and bonds are formed and deepen over time.

Animals often know when their humans are feeling sad, angry or upset. They might react, just like a human friend, with extra love and support. While they can’t talk back, a pet is always there to listen.

Ease Mental Health Concerns

Many veterans return from active service with mental health concerns or even injuries that impact their emotions. Veterans can experience depression, PTSD and other mental health illnesses. Often these can go undiagnosed.

Owning a pet can help to ease symptoms of depression, anxiety and other mental health illnesses. By providing the regular routines and companionship, many veterans feel less alone. Feeling like they have love and support can boost moods and help to lift symptoms of depression and anxiety.

Note: if you or someone you know is experiencing a mental health crisis, please contact a medical professional for assistance and advice.

Provide Life Assistance

When veterans return from deployment, they often come home with injuries, both visible and hidden. Coping with these life changes and navigating the civilian world can be a challenge.

Often, a service animal can be of assistance. Many service pets provide services, like opening doors or guiding visually impaired humans safely. Other pets are medical alert animals, signaling when their human is in distress or trained to contact emergency services. Some pets offer official mental and emotional support.

For veterans who are finding their way again after injury, working with a service animal can be a vital part of their treatment plan.

Not every veteran will qualify for a service dog, which can be expensive to adopt and train. First, veterans must have a diagnosed disability. Second, they must work with a dog that is temperamentally appropriate to assist them given the specifics of the veteran’s disability.

For veterans who are interested in working with a service dog, Operation We Are Here maintains a list of organizations who might be able to help.

Serve a Higher Purpose

Veterans have offered to sacrifice anything and everything, including their lives, in the defense of our country. This can be seen as a truly noble cause, serving a higher calling or purpose.

It can be hard to return to or enter the civilian workforce after dedicating your life to service.

Rescuing a pet from an animal shelter can help to fulfill that call to duty. There are thousands of loving animals in need at shelters around the nation. Too many of them will never leave to find their forever homes.

When veterans consider adding a pet to their family, it can be rewarding to adopt their new friend from an animal rescue or shelter. For veterans who want to assist animals in other ways, they can volunteer or foster pets in need.

Do you have a pet? How does your pet help your veteran?

5 Reasons to Tie the Knot Before Deployment

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**This is a guest post contributed by Heather Lomax. 

Getting engaged is one of the most exciting milestones in a couple’s life together. But when one of you is in active duty, the question of “when” becomes more and more pressing with each passing day.

While you might be more inclined to wait for marriage, there are several benefits to getting married before deployment.

Housing Allowance Benefits

Housing benefits are extremely beneficial for military families who are constantly on the move from base to base. And not only are there allowances given to spouses but children as well.

The housing allowance is presented from the date of marriage, but you must have your marriage license in order to get approved for benefits. In some states, there’s a waiting period to receive your marriage license that ranges from one-five days, so be sure your license comes in time for the day you wish to apply for benefits.

Medical Care Benefits

The Tricare Military Medical System provides health care coverage to military spouses and children. Once the marriage is confirmed and the application is approved, a military ID card is issued. Military spouses can also file for reimbursement should they require a medical ID card before it is officially issued to the couple.

Family Separation Allowance Benefits

This is a benefit that spouses receive as a supplement to income while their husband or wife is deployed. It can help pay for things like groceries, gas, and other necessary living expenses. The only caveat is that this benefit takes 30 days of active duty in order to go into effect.

Movement of Dependents and Household Goods

Moving is expensive, time-consuming, and stressful. Fortunately, our government is sympathetic to this additional hardship put on military families, which is where household goods benefits come into play. Once the active duty family member applies for a new station, the government will reimburse for any relocation and travel expense.

Base Benefits

Being married to a soldier and living on a base can have some huge perks when you’re a Military ID cardholder, especially if you have children or wish to have them in the future.

For one thing, military base shopping centers have competitively priced items with no tax added, so you can buy groceries and clothing for cheap compared to the rest of your area.

Bases also provide family support services to service members and their dependents, such as counseling, daycare, and religious services.

Furthermore, card holders get special access to education services offered on-base ranging from babies to adults. On top of that, outdoor activities and holiday events are usually free-of-charge for card holders. So, in order to take full advantage of the base benefits, it literally pays to be married!

Heather Lomax is a contributing writer and media relations specialist for Challenge Coins Ltd.

Be Amazed at a Military Air Show

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Have you been to a military air show? The Navy’s Blue Angels and Air Force Thunderbirds both put on a great show for families all over the country.

They recently released their 2018 and 2019 schedules. If you haven’t been to a military air show, make plans to attend one this year. If you have been to one of these exciting military air shows, share this information with friends so that they may experience the fun too.

The Blue Angels are the U.S. Navy Flight Demonstration Squadron. Surprisingly, they have been around since 1946. You don’t want to miss their amazing military air show. They are scheduled for 59 demonstrations in 31 locations this year and 61 demonstrations in 32 locations next year. With this many military air shows scheduled, you are sure to find one near you. Their schedule is available by clicking here.

What can you expect from a Blue Angels’ air show?

It’s a great family event to go to. This year marks the 72nd year of the Navy’s Blue Angels and they are sure to put on a good show. It is such a popular event that over the years they have performed for close to 500 million spectators.

At the military air show, you will not only see a dazzling performance of flight maneuvers, but you will also have a chance to see the planes up-close. You might even be able to meet some of the pilots and ask them questions. Here are 60 questions answered on their website. You might find your answer there, but you’ll still want to meet one of the pilots. They’ll have great stories because they love talking about their experiences.

Be Amazed at a Military Air Show

The Air Force’s demonstration team will celebrate 65 years of showcasing the latest advancement in aircraft this May.

What can you expect from a Thunderbirds’ air show?

Another great military air show not to miss is the Air Force Air Demonstration Squadron, also known as the Thunderbirds. If you don’t live near a location that the Blue Angels will be performing, review the show schedule here for the Air Force Thunderbirds. This is another fun military air show that your family will love.

The show is an hour long and packed with exciting aerial maneuvers. It all begins with a drill type ground ceremony before the planes take flight. Once in the air you will see tight formations with only a few feet between the planes. You’ll witness precise techniques used by the solo performances. This really is a show not to be missed.

Both the Thunderbirds and Blue Angels have long and rich histories. Attending one of their military air shows is a great opportunity to learn about how they were started and how aviation has changed over the years. The Air Force’s demonstration team will celebrate 65 years of showcasing the latest advancement in aircraft this May.

When the Air Force’s official air demonstration team was founded in 1953, the Air Force had been its separate service for only 6 years. There were only 7 officers and 22 enlisted as part of the team. Their show was only 15 minutes as well.

Since then 325 officers have been part of the team over the years.

The military air shows have been great recruitment tools for the Air Force. The Navy uses the Blue Angels military air shows for recruitment as well. The current commanding officer hopes that those that witness the precision and dedication of the team will be inspired to “strive for greatness and follow their dreams.” Both the Air Force and Navy have been successful in these endeavors.

Have you attended a military air show in the past? What was your favorite part of it?

 

10 Ways Busy Military Families Can Eat Healthy Meals Together

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January is a great time to revamp your family meals.

Military families are often very busy and eating healthy meals together should be one thing we all fit in time for.

Many people have New Year’s resolutions to be healthier. I’m one of those and you probably are as well. Being healthy starts in the kitchen with good food to fuel your body. Here are 10 tips to help your busy family eat healthy meals together.

10 Ways Busy Military Families Can Eat Healthy Meals Together

Plan your meals for the week. Consider what activities your family has going on during the week so you know how much time you have to cook and eat a healthy meal.

Buy fresh ingredients. Try to do your grocery shopping along the outer rim of the commissary where all the fresh ingredients are. Stay away from sugary, high sodium and high fat products masked by clever marketing on boxed goods in the center aisles.

Try a home delivery service such as Blue Apron or have your groceries delivered to your home from your local grocery store. There will be periods where you don’t have time to run to the commissary. There will be moments where you run out of ideas of what to cook. In these instances, a home delivery service can be a great option for healthy meals that you can make at home.

10 Ways Busy Military Families Can Eat Healthy Meals Together

Making healthy meals for your military family starts in your kitchen.

Cook together. This is especially important for children. Research has shown that children eat healthier when they are part of the cooking process. They are also more likely to try new things and they build confidence in the kitchen while learning new skills.

Use your Crockpot or Instapot. Both of these are game changers for busy military families. You don’t always have time to cook healthy meals on busy nights. This is when planning ahead comes into play. When your family has a lot going on, a Crockpot or Instapot dinner can save the day and your sanity.

Shake things up. Eat on the patio if it’s a nice night. Make a picnic in the living room one afternoon. Pack a lunch and go to the park.

Make time to eat healthy meals together. You might all have different activities going on, but you still have to eat. Try to schedule dinner at a time that everyone can be together. This might mean that on one day you eat at 4 p.m. and on another you don’t eat until 7 p.m. Many families do that.

It’s eating together that is important, not the time that you eat dinner.

Dinner time is a special time where family members get to catch up on each other’s day.

Try new things. We all get into the rut of making the same things over and over again. I have an entire bookshelf of cookbooks but find myself making the same recipes. Recently I’ve started watching cooking videos on Facebook as well as looking up recipes on Pinterest. Pick up a new cookbook, ask friends for recipes or look up new meal ideas online.

Do a recipe swap with friends. This goes along with trying new things. I’ve been in groups that have made cookbooks. See if one of the clubs your child is in has made one. Talk to your friends or coworkers and see if they would like to swap healthy recipes. You can make your own file or download a recipe app for your phone.

Commit to eating healthy meals. All of the tips above mean nothing if you don’t actually follow through. Sure it’s OK to go out to eat every now and again or to have a night you order pizza in. Don’t let that turn into a habit. Remember your New Year’s resolution to eat healthy meals and to be a healthier person.

Tired of the same boring meals? Browse MilitaryShoppers’ recipe database for fresh ideas for your meals this month.

What I Wish I’d Known Before Becoming a Military Spouse

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I’ve heard it, have you?

“You knew what you were getting into.”

It’s often delivered by a more seasoned spouse when another person appears to be complaining about military life. Other times we hear this from well-meaning members of the civilian population. Either way, I most certainly did not fully grasp what I was getting into when I married my military husband. I’m betting you didn’t know either.

What I Wish I'd Known Before Becoming a Military Spouse

What do you wish you had known before you became a military spouse?

What I Wish I’d Known Before Becoming a Military Spouse

How to Move Homes

Before that first PCS, the biggest “move” of my life was for a one-semester study abroad in, wait for it, Canada. I’m from New England. It was like moving next door.

As I dove into the military spouse world, I quickly realized I was in over my head. Everyone else had binders and plans and apps and lists of serial numbers (with photos attached).

I had, well, nothing.

Over time, I’ve picked up a few tricks. I wash and then bag clothes, bed linens and towels. Food and water are supplied for the packers and movers, but I watch them like a hawk too. I always leave some extra toilet paper in the bathroom along with some room spray.

All the Acronyms

I’m a teacher. We use acronyms for everything. I thought I was prepared…until the military came to town. At first, my eyes glazed over and my mouth went slack, complete with a strand of drool. Every other “word” out of my husband’s mouth seemed to be a random string of letters.

Luckily, I found a few great military spouse guidebooks that really explained some of these acronyms to me. The rest? I either asked my spouse, turned to a friend or Googled it. I’m still figuring some acronyms out.

Legal Eagle

Military life goes hand in hand with lawyers, it seems. I knew that real adults needed things, like wills and stuff. I just wasn’t prepared to dive in right away.

Nope, the military had other ideas! I quickly learned what a POA was, and that I would need several different versions to actually run my life during deployment. I also learned about wills, DNRs, insurance policies and SCRA. I wish that someone had sat me down during pre-military marriage counseling for the lawyer talk.

How to Pick a Rental Property

I’m a decade into this ride and I still feel like I’m winging this one for the most part. Luckily, my father-in-law is super handy at home and taught my husband well. But I don’t know that I would know what to look for that indicates a terrible home.

The first time around? Our off-base rental had rats. Another home (or two) had funky windows and an old heating system. Our current on-base home was assigned without other options, but it’s got a few geckos. Yes, you read that right.

I would still love a comprehensive checklist with what to look for in a rental property. If you’ve got this, please hit me up!

Ask for Help

Before 2008, I mostly flew solo. I felt competent and confident about everything, from school to love to housing. And then I got married and he left for a long time.

I needed help, but I wasn’t sure how to ask for it. I’d never needed anything more serious than a recommendation letter or a little string pulled.

Now, I needed help moving into our house, finding friends, figuring out finances and navigating a new location. It was a lot.

Luckily, I ended up in base housing (after the rat situation). I was surrounded by other brand new spouses plus a few experienced friends. With a little help, I figured it all out, mostly. Now I can share a little of my wisdom with other spouses.

Your Heart Breaks

To prepare myself for military life, I watched military classics. Namely: “Top Gun” and “An Officer and A Gentleman.” I was prepared for the romance, the mystery.

What I wasn’t prepared for? The moment that bus pulls out for 9 to 12 months. No one told me how much it would physically hurt to be away from my spouse.

They also didn’t prepare me for the other goodbyes that were coming. Every few years, deployment or not, my heart breaks again when we move. I’ve stood in more parking lots than I care to think about, tears streaming down my face. Saying “farewell,” even “see you later,” to dear friends is heart-wrenching.

The Best People

Unless you live in this community, you don’t truly get it. I’ve never met a more diverse group of individuals. The military welcomes everyone. It could be terrible. There are a lot of opposing viewpoints and beliefs here that have the potential to erupt.

Instead, everyone seems to have adopted the idea that we are in this together. No one hesitates to offer help to another family in need. I’ve had almost complete strangers step up when I was too sick to be around my child. Other friends save coupons for me to use while we’re OCONUS. We share rental recommendations, school information and the lowdown on making the best of a bad situation.

Some of my absolute best friends, the gals who are in my life forever, are military spouses.

I wish someone had told me how amazing this community is before I stepped into this life. The people we’ve met along the way have made all the difference for us.

What do you wish you had known before you became a military spouse? Tell us in the comments!

5 Breastfeeding Tips for New Moms

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Breastfeeding is hard. For some reason, people don’t tell you that while you’re pregnant. You see ads in magazines of glowing new moms blissfully nursing their babies and think “oh, this will be easy.”

5 Breastfeeding Tips for New Moms

Breast pumps are now 100% covered under Tricare. All you need is a prescription from your doctor.

For most moms, it isn’t that simple. Some women luck out and have babies that are great at latching. They have a steady milk supply and don’t run in to any nursing-related medical problems.

For the rest of us, nursing takes practice and a whole lot of patience. Here are 5 tips for moms that plan to breastfeed their babies.

5 Breastfeeding Tips for New Moms

Learn about Breastfeeding

This sounds funny to say, but breastfeeding isn’t as simple as it sounds. A lot of women give up breastfeeding because they thought it would be easy to do but then discovered that it wasn’t.

I recently had our second child, a baby girl. I watched videos online about how to breastfeed over and over again when she wasn’t latching properly. I nursed our first child so you would think doing it again would be easy, but no 2 babies are alike.

You can learn about breastfeeding through books such as “What to Expect When You’re Expecting,” by watching videos online, by taking a baby education class or by attending a breastfeeding support group. Talking to friends that have breastfed their babies can be really helpful as well.

Prep for Breastfeeding

Once you’ve decided that you’re going to breastfeed your baby, you’ll want to prep for it while you are pregnant. There are a few things to consider.

  • Will you exclusively breastfeed or will you also pump?
  • Will you be breastfeeding in public?

These questions are to determine what items you will need to acquire. If you plan to pump, then you’ll need to get a pump, milk storage bags, bottles and cleaning supplies.

If you are going to nurse in public, then you might want to consider how comfortable you will feel. Some people are perfectly confident nursing in public and some are not. Either way, your wardrobe will probably change. You will want nursing bras and nursing tank tops as well as nursing friendly tops. Some women like to have a type of cover to place over the baby for more privacy as well.

Get a Free Pump

Even if you aren’t sure you want to pump, get a pump anyway. A wonderful benefit of Tricare is that breast pumps are 100% covered and you can get a new one with each child you have. It’s simple to do as well.

All you need is a prescription from your doctor.

You do not have to buy your pump at a specific place. There are numerous stores, home health supply companies and online retailers that will give you a no-cost pump with your prescription. Many now offer free accessories.

Look around for the best deal and see what you can get. Once you have your pump, take it out of the box and read the directions before the baby comes.

5 Breastfeeding Tips for New Moms

This is a picture of the pump I ordered along with all the free accessories that came with it.

Don’t Get Overwhelmed

When the baby arrives, don’t let yourself get overwhelmed with breastfeeding. It’s natural to worry if your baby is getting enough milk and if you’re doing it right. A lactation nurse should visit you in the hospital to help you get started.

Once you’re home things might go well for a period of time and then all of a sudden change. Don’t panic.

Tricare covers lactation consultations. You can get help. You can also join a lactation support group. I joined the one at our hospital. It’s a great way to meet other moms as well.

Enjoy the Experience

Breastfeeding should be comfortable, not painful. You should feel happy in the bond that you’ve created with your baby. Breastfeeding is a unique experience and once you’ve mastered it, you will be able to enjoy it.

There will be times that you want to cry or curse but there will be plenty more times that you look down at your baby and smile just like the women in magazines.

What tips do you have for new moms who are breastfeeding their babies? Share them in the comments section.