Оглавление
Ali Young. Work. Mama. Life.
Table of Contents
Guide
Pages
WORK. MAMA. LIFE. FROM MOTHERHOOD BURNOUT TO ABUNDANT HEALTH, JOY AND WELLBEING
ABOUT THE AUTHOR
ACKNOWLEDGEMENTS
INTRODUCTION
About this book
Part I WORK (AND YOU)
(1) INTRODUCING MOTHERHOOD AND JOURNEYS
Observations from before I took the leap into motherhood
II PAUSE MOMENT
My journey into motherhood
Support systems and stress
II PAUSE MOMENT
From burnout to vitality
(2) A MOTHERHOOD OF EXPECTATIONS
Our inner critic: that mean girl mum living inside of us
II PAUSE MOMENT
Intergenerational mothering: how our mothering is passed along
II PAUSE MOMENT
The 5 common societal expectations of mothering
(1) Mothers should behave a certain way
(2) Mothers should look a certain way
(3) Mothers should ‘parent’ a certain way
(4) Mothers should be selfless all the time
(5) Mothers shouldn't have their own aspirations or desires for life as this makes them selfish
II PAUSE MOMENT
(3) MATRESCENCE: FROM WOMAN TO MOTHER
What is matrescence?
II PAUSE MOMENT
Grieving our old life
II PAUSE MOMENT
Hormonal shifts
II PAUSE MOMENT
Mum-guilt
II PAUSE MOMENT
The internal shift of a working mum's matrescence
(4) THE AMAZING MOTHER BRAIN
The magnificent changing mother brain
II PAUSE MOMENT
Vitality, vagus and our autonomic nervous systems
The autonomic nervous system
The sympathetic nervous system
The parasympathetic nervous system
The vagus nerve
II PAUSE MOMENT
Helping our brain achieve vitality
Glucose and water
Movement
Embracing vitality
II PAUSE MOMENT
(5) STRESS AND BURNOUT IN MODERN MOTHERHOOD
Recognising stress and burnout
II PAUSE MOMENT
How chronic stress is impacting our mothers
II PAUSE MOMENT
Motherhood and trauma
The resilience bucket
II PAUSE MOMENT
Motherhood burnout
My top 10 reasons for motherhood burnout
II PAUSE MOMENT
Part II MAMA
(6) TOGETHER WE RISE
The togetherness of values
II PAUSE MOMENT
Before you look for a community, find yourself
Determining your values
II PAUSE MOMENT
How to incorporate values into your daily life
II PAUSE MOMENT
Energy, stuck-ness and you
II PAUSE MOMENT
Finding your village
(7) NOURISHMENT
II PAUSE MOMENT
Why food matters to me
The power of wholefoods
Carbohydrates
II PAUSE MOMENT
Proteins
II PAUSE MOMENT
Fats
II PAUSE MOMENT
Integrating food choices into reality
(8) MOVE LIKE A MOTHER
II PAUSE MOMENT
Fatigue, energy and movement
(1) Exercise for connection
(2) Exercise to make your brain happier
(3) Exercise to make you braver
(4) Move with others to build trust and belonging
(5) Exercise to transform your self-image
II PAUSE MOMENT
Adrenals, rest and HIIT workouts
II PAUSE MOMENT
Safe exercise and pelvic floor function
II PAUSE MOMENT
Moving like a mother
(9) THINK LIKE A CALM MUM
Self-talk
Positive psychology
Step 1: Recognise your negative thoughts
II PAUSE MOMENT
Step 2: Challenge the negative thoughts
II PAUSE MOMENT
Step 3: Put the positive into practice
II PAUSE MOMENT
Mindset and motherhood: chasing calm
II PAUSE MOMENT
Bring calm in daily
II PAUSE MOMENT
The power of calm in a very un-calm world
II PAUSE MOMENT
Affirmations for a calm motherhood
II PAUSE MOMENT
Breathing and calm
II PAUSE MOMENT
II PAUSE MOMENT
(10) SLEEP LIKE A MOTHER
II PAUSE MOMENT
Sleep deprivation and the effect on our health
II PAUSE MOMENT
Values and sleep choices
II PAUSE MOMENT
Applying the motherhood lens to sleep
II PAUSE MOMENT
The ‘how-to’ of better mama sleep
First-time mama
The toddler years
The kid years
II PAUSE MOMENT
Part III LIFE
(11) THE TRANSFORMATION PYRAMID
Source and Identity
Beliefs
Skills
Behaviour
Environment
(12) THRIVE WITH YOUR VILLAGE
II PAUSE MOMENT
Burnout and village
II PAUSE MOMENT
Your brain, with community, will thrive
II PAUSE MOMENT
Integrating village into our day to day
II PAUSE MOMENT
(13) FAMILY FUN AND A NEW YOU
Navigating the family push back
II PAUSE MOMENT
Standing in your own light
Acknowledging emotions: the mum edition
(1) Identify the emotion
(2) Get some space
(3) Give the emotion a form
Reflection
Discovering your new self
(1) Identify who you are
(2) Get some space from your ‘self’
(3) Give your new ‘self’ some form
Reflect on this as an individual
Reflect on this in your family unit
II PAUSE MOMENT
Environment integration and the new you
II PAUSE MOMENT
Your family and your shiny new self
(14) YOUR JOYFUL AND VITAL SELF IN A BIG WORLD
Determining your self-worth
Ability
Effort
Performance
Self-worth
II PAUSE MOMENT
Bold beacons
II PAUSE MOMENT
Honouring you gets easier
II PAUSE MOMENT
(15) SELFISH MOTHERHOOD AND WHY YOU MATTER
The difference between selfishness and narcissism
II PAUSE MOMENT
Mum-guilt and motherhood cups
II PAUSE MOMENT
Affirmations of a perfectly selfish motherhood
II PAUSE MOMENT
(16) THE WRAP-UP: YOUR MOTHERHOOD REVIVAL PLAN
My Motherhood Revival Plan
Things to remember
CONCLUSION
APPENDIX: RECIPES
Breakfast. Overnight oats
Smoothie
Boiled eggs and toast
Eggs in tomatoes
Smoothie bowl
Homemade granola
Matilda's salad plate
Our family Korean brekky
Celery juice
Lunch. Easy Mama lunch 101
Cajun lemon lime chicken
Quiche/frittata
Sausage rolls
Meatballs
Pizza scrolls
Homemade sushi
Dinner
Mash
Baked veggies
Sauteed veggies
Protein
Homemade burgers
Tacos
Japchae (Korean glass noodle stir fry)
Mexican lasagne
Slow cooker ribs
Slow cooker honey chicken
Skinnymixers pork belly
Notes
REFERENCES. Introduction
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Chapter 7
Chapter 8
Chapter 9
Chapter 10
Chapter 12
Chapter 13
Chapter 14
Chapter 15
INDEX
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