Meal Plan Monday

It’s been a while since I’ve posted a meal plan.  Truthfully, it’s been a while since I’ve written out a meal plan.  I know that our week is so much smoother when I take the five minutes to write out a plan, yet sometimes I still don’t do it.  Why?  Why do we know that things are good for us, and still don’t do them?  If I only knew the answer to that!

Anyways, here goes!

Monday – Dinner at my mother-in-law’s house

Tuesday – Curried chickpeas from Choosing Raw (I made this in advance and tasted it already, and they are SO GOOD!!!  You must try this recipe if you like curry and chickpeas.  So easy and so delicious).  Leftovers from my MIL’s (quinoa salad, beet salad).  Roasted asparagus.

Wednesday – Brown rice pasta with lentils and tomato sauce.  Broccoli.

Thursday – Leftover pasta.  Homemade veggie burgers (based on this recipe from Oh She Glows, but with lentils instead of black beans).  Cauliflower.

Friday – dinner at my parents’.

What are you cooking this week?

Race Recap – Half Marathon – The GoodLife Toronto Marathon

I did it! I finished my first half-marathon on Sunday in 2 hours and 36 minutes. This of course is a personal best for me (by default, since it is my first half) and I am proud of myself. It was long, hot and sunny and painful at times, especially near the end. I still can’t believe that I did it!

Race Preparation

As I learned during my prep for my 10k two weeks ago, a gluten free, dairy free and soy free diet works really well for me. I’ve been diligent about the diet for about 3 weeks now with no slip-ups and my stomach has been feeling great. As a bonus, my eczema is also almost completely gone! The week before the race was my taper so I only ran twice, two miles each time. I felt blah, tired and lazy all week – I really missed running! The day before the race I headed down to the Direct Energy Centre with my mom and Benjamin to pick up my race kit and visit the expo. The expo was fun – lots vendors, lots of samples of various protein drinks and bars. I stayed away from most of them but enjoyed the Gidi Yoyo chocolate and Sha Sha buckwheat snacks. We didn’t stay long at the expo as I wanted to rest my legs. I tried to eat a lot of carbs the day before, and drink a lot of water. I attempted to go to bed early, but of course it was very difficult to sleep.

The half-marathon began at 8:30 am. I woke at 5:40 am so I would have time to eat my pre-race breakfast, vegan overnight oats, and drink some Vega Electrolyte Hydrator. This breakfast works really well for me. My stomach felt good, and I felt full, but not stuffed after breakfast. I left the house just after 7 and I drove up to the start at Mel Lastman Square by myself (there was no way we were going to get the kids up and ready to go by 7am!). I got there quickly and parked on a side street. I ate one Vega Sport Endurance Gel about 30 mins before the race. Luckily I arrived in time to make a quick portopotty stop – the lines were long but went quickly. It was a lot warmer out that I expected. It was probably about 12 degrees at the start and quickly went up to 18 degrees. This doesn’t seem so hot, but the sun was blazing down and there was little shade. I had on my throwaway jacket, but discarded it before the race even started. I wore my Lululemon Swiftly Short Sleeve T, and my Lululemon Inspire Crops. I also had on a Nike running hat and sunglasses. And of course my trusty Mizuno Wave Elixirs. I was SOO thankful to have both my hat and sunglasses. Really needed them both!

Race Time

I lined up in my corral just before 8:30. The corrals weren’t organized very well. I situated myself somewhat near the back and before I knew it, it was time to start. I knew I had to start out slowly or there was no way I was going to finish. Here are my splits:

Mile 1 – 10:57

Mile 2 – 11:15

Mile 3 – 12:46

Mile 4 – 12:07

Mile 5 – 11:18

Mile 6 – 11:43

Mile 7 – 10:48

Mile 8 – 11:34

Mile 9 – 11:35

Mile 10 – 12:30

Mile 11 – 11:31

Mile 12 – 8:52

Mile 13 – 7:59

Mile 14 – 11:27

A few things to note about my splits. I’m happy that I was able to keep most of my miles faster than 12min/mile. I attribute the ones higher than 12 to either hills, or water stops where I walked a bit. I’m not sorry that I slowed down on hills or walked while drinking as it was important to get fluids in because I was HOT. As I mentioned before, it was really hot and sunny. It was the kind of day where it was cool and beautiful in the shade, and hot in the sun. 95% of the race was not shaded, and I really felt the sun beating down on me. After training through the winter, I wasn’t really prepared for the heat. Should I have worn shorts? It was warm enough, but I really like the support that the Inspire Crops give me. They hold my tummy and thighs in and prevent jiggling, and they are really lightweight. So I think they were a good choice. I was also glad that I applied sunscreen before I left the house in the morning.

I was so thrilled to see my parents around mile 5, Jake, my brother in law and my kids at mile 6 and at the finish line, and my brother at mile 7. Knowing that I would see them helped me push through and, they also snapped some great pics.

I was feeling good with no aches or pains until about mile 5. At mile 5, my left ankle started to hurt. This pain went away around mile 7. Mile 7 was beautiful, down Rosedale Valley Drive. Finally there was some shade and it was cool and breezy. Miles 8-10 were brutal. They were down Bayview and River Street. There was no shade. It was hot. There were no spectators. The scenery was ugly. My stomach started to rumble and I started to feel sick. Earlier that morning, I had received an inspirational tweet from my cousin who was also running the half marathon. She is an accomplished cyclist who races (and wins!) a lot, and she wrote:

It’s all in your head. Just tell your brain to push through and you will kick butt.

Her words helped me push through miles 8-10. I wasn’t going to give up because of a tummy ache, and some hot weather. I told my body that I had to keep going and I wasn’t going to stop. I willed that stomach ache away. By mile 11 we were in the downtown core and there was a breeze, some shade and I was feeling good again. I pushed pushed pushed through those final miles.

Another thing to note – according to my GPS, I ran 14 miles and crossed the finish line in 2 hours and 36 mins, but a half marathon measures in at 13.1 miles. I really tried not to weave this time but I still inadvertently added 0.9 miles to my race. Oh well! I am thrilled that I ran mile 12 in 8:52 and mile 13 in 7:59. I really gave it my all in those last two miles, as I tried to make it in before 2 hours and 30 minutes. However, once I got to 13 miles I unexpectedly still had one mile to go. That last mile was BRUTAL. I couldn’t wait to see that finish line. My legs felt like they were going to break off and when I finally saw the finish I was absolutely thrilled.

This was taken right near the finish line. Why do I look so happy? I’m in a lot of pain

As for race nutrition and hydration – I ate a Vega Sport Endurance Gel at mile 5 and mile 10. I drank a full cup of water at every aid station (and also poured one down my shirt or on my head!). I had my Amphipod Hydration Belt on and I filled one bottle with water, and 2 with Vega Sport Electrolyte Hydrator. They gave out Gatorade along the way, but there was no way I was drinking that nasty stuff! I drank my electrolyte drink intermittently throughout the race. This worked for me, as I had practiced drinking and eating on my long runs. It is so important to practice race fuelling and hydration to figure out what works best for you!

I could barely walk when I was done the race. My legs felt like lead blocks. They were so stiff and it was hard to lift them. I got my medal, picked up a banana and called Jake. I was not impressed with the post-race party. It was in a parking lot, there was a fence around it and there was a lot of confusion because the 5k was starting at noon. So there were a lot of runners milling about aimlessly and I couldn’t even find water. Jake and the boys weren’t allowed in the party (or were they? I’m not sure. There was someone guarding a small entrance into the fenced in area and they didn’t allow them in). I was exhausted and didn’t feel like hanging around and couldn’t wait to get home.

I earned that finisher’s medal!

However, the only thing harder than running a half-marathon, is taking care of small kids after running a half-marathon. It’s not like I could go home and have a nap or sit on the couch for the rest of the day. The kitchen counter needed to be wiped, the kids needed to be fed and diapers needed to be changed. That is life as a mom and of course I’m so grateful for my wonderful kids, but next time after a half I will employ the help of babysitters or perhaps grandparents.

If you had asked me immediately after the race if I would do another one, I would have said NO WAY. I’m already changing my mind. I’m slowly forgetting the pain of the last 3 miles and already plotting my next few races.

Final Thoughts

A half marathon is hard. Perhaps this is obvious. (Perhaps if you run 100 mile ultramarathons, a half marathon is easy…I guess it is all relative.) A half marathon requires dedicated training, knowledge of your body and fuel requirements. You feel like crap after a half marathon. My whole body ached Sunday and I had a splitting headache. I forgot about my ankle pain because that was nothing in comparison to the pain in my hip flexors. I could barely roll over in bed Sunday night. I felt better Monday, and feel almost back to normal today. I really didn’t expect it to hurt so much.

My mom asked me after the race – what is the point of running a half marathon? I think she just didn’t like to see me in pain, which is understandable. The point is I wanted to prove to myself that I could do something hard. And why not do it? I run because I can. I’m thankful that I have the health and the ability and the time to run. I saw this quote yesterday, and it sums up the way I feel about running:

Don’t ask me why I run. Ask yourself why you don’t.

I love that Dylan watches me race. He brought in my medals and a cow bell from the race to school for show and tell. I’ve already decided that I’m going to do the Oasis Zoo Run in September. It is a 10k through the Toronto Zoo. There is a 1k race for kids and Dylan wants to do it. I’m so thrilled!

I’m already plotting my next half marathon. I know I can go faster! I have been bit by the long distance running bug. The pain of a race is fleeting, but the memories of pushing my body and my mind will last forever. Perhaps there is even a full marathon in my future…

The night before my half-marathon

It’s 10pm the night before my half marathon.  I should be in bed, but I know if I go to bed too early I will just toss and turn.

I’m feeling nervous and a bit worried.  The farthest I’ve ever run is 11 miles and tomorrow I have to race 13.1.  I’m trying to trust my training and know that I followed my plan and that adrenaline will keep me going during those last unknown 2.1 miles.  My ankle has been bugging me so I’m hoping that it behaves tomorrow.   The weather is supposed to be absolutely perfect – 10 degrees Celsius, sunny, no wind.   Some of my race day nerves have  been tamed because I had a great experience during my 10k two weeks ago, so I know what to expect.

Whatever happens tomorrow, I want to have fun.  I have no time goal and just want to finish!  No matter what happens, I am proud of myself for training and for giving the half marathon a shot.   This past week I’ve been tapering and letting my legs rest up.  I’ve only run 2 miles 2 times, and I’ve really missed running.  My head has been a bit foggy and I’ve felt lethargic.   I’m looking forward to exercising again on a daily basis once this race is over and enjoying the endorphins again.

Time for me to head to bed.  I’m looking forward to tomorrow’s adventure!

Race Recap – The Toronto Yonge Street 10k

Sleeping fitfully all night, waking up at 6 am, standing around in 4 degree Celsius weather for 45 minutes, using portapotties, pounding the pavement for 10k from Yonge and Eglinton all the way to Fort York…to normal people, this does not sound fun.   However, to me, and I am assuming to the other 6,000 people that ran the Yonge St. 10k with me today, it was the perfect way to start a Sunday morning.

Pre-Race

Race prep for me started a week ago.  It meant being strict with my diet so that I ate no gluten or dairy AT ALL with the goal of having no stomach upset during the race.  I am pleased to say that this goal was met – absolutely no stomach issues during the race.  This is a big deal for me, as I have struggled with IBS for most of my life.

The day before the race, I ate a lot of carbs, and tried to minimize the amount of fibre I ate.  And of course, no dairy and no gluten.  I tried to stay off my feet as much as possible most of the day so that my legs would be fresh, and I drank lots of water so that I would be optimally hydrated.  I attempted to go to bed early, but had trouble falling asleep and staying asleep.  Pre-race jitters contributed to this, as did the fact that a friend was in labour and I couldn’t stop thinking about her!  I ended up falling asleep around midnight, was up from 2:30-3:30am, and then was up for good at 6am.  Despite my crappy sleep, I woke up feeling good and ready to go!

Pre-race breakfast was eaten at around 6:45 am.  It consisted of overnight oats, courtesy of Oh She Glow’s Recipe.  It is my go-to breakfast before running.  If I eat it about an hour or two before running, it sits well in my stomach and provides me with lots of energy.  I kept hydrated by drinking Vega’s Electrolyte Hydrator  about an hour before the race.

The starting line was a 5 minute drive from our house, and we arrived there about 45 minutes before race time.   Jake and the boys joined me and it was great to have them there for moral support, and also because I could bundle up before the race started, and then hand off my jacket to them.   It was COLD this morning – about 4 degrees Celsius at the start of the race, and maybe went up to 5 by the end.  I think I actually overhydrated because I had to visit the portapotties a couple of times before the race started to empty my bladder – but there were plenty and lines were short.  That was a relief!

I wasn’t sure what to wear…I didn’t want to be cold, but I also didn’t want to be hot.  In the end, I decided on a pair of Lululemon Inspire Crops, a Swiftly T-shirt, and and thin jacket on top.  I also wore a throwaway sweatshirt for the first mile, and dropped it on the side of the road when I warmed up (clothes were collected and donated to a shelter).  I wore gloves, and two hats – a running hat and a baseball hat.  I got hot about half way through and took off the gloves and hat, but I am glad I had them for the first part of the race.

Bundled up before the race

My brother and law and I are almost ready to start!

Race Time

I lined up in my corral about 15 minutes prior to race time.  The corrals were well organized and didn’t feel too crowded.  I felt happy and excited when it was time to run and it was so amazing to see Yonge Street full of runners.   It was a treat to have the whole street closed off for us!

I tried to get a good shot of the street full of runners...this is the best I could do!

I wanted to start off conservatively but got caught up in the excitement and my first mile was run at a pace of 9:50 minutes/mile.  I had expected to run the race at approximately 10-11 minutes per mile, so 9:50 felt fast.  Well, believe it or not, I kept getting faster!  Here are my splits:

Mile 1 – 9:50

Mile 2 – 9:42

Mile 3 – 9:48

Mile 4 – 9:18

Mile 5 – 9:22

Mile 6 – 9:13

Mile 6.88 – 10:44

I’m not quite sure why my GPS told me that I ran 6.88 miles, when 10k is actually 6.2 miles.  I think I didn’t turn off the GPS right at the finish line, which explains my slow last 0.88 of the race.   Also, I spent a lot of time in the last mile passing people and weaving around them.  That could potentially add to the distance.

My chip time was 1:03:15.  I am absolutely thrilled with that result!  I had expected to finish at around 1:10-1:15 or so.  I felt strong throughout the race, and at no time felt like I had to stop and walk.  I did stop in the first few km briefly to take a few pictures, but that was it.  During the last km, I dug deep and ran as fast as I could.  A friendly stranger  said to me during the last km – we can do this together – and we both gave it all we could until the finish line.  She was so motivating!

There were aid stations at 4km and 7km with water, gatorade and portapotties – I didn’t drink anything during the race (or visit the portapotties, thankfully!).

Post Race

Jake and the boys met me at the end of the race.  There was a fun party with music and lots of good food.  I enjoyed the apples and bananas, and there was also Chiobani Yogurt, bagels and cookies, which the boys happily ate.  And of course plenty of water and gatorade.  I didn’t use the baggage check, but heard that it was well organized.  I quickly felt chilled after the race and was thankful to have Jake there waiting with my jacket.  We stayed for about 30mins at the party and then went out for lunch.  Then we came home, and everyone napped but me…not quite sure how that makes sense since I was the one that ran 10k!

Feeling proud after I received my finisher's medal

Final Thoughts

I am so pleased with my first 10k experience.  A year ago I couldn’t run for more than a couple minutes at a time, and now I easily ran 10k in just over an hour.  I feel like all of my training paid off and I’m thrilled that the weather co-operated, and that my stomach did too.  I felt a true sense of accomplishment when I crossed the finish line, and it goes far beyond running.   Running gives me the energy to make it through my day.   It lifts my spirits and makes me a happier mom and wife.   I was proud of myself today and it felt great to set an example for my kids.  I hope they grow up valuing exercise and what it can do for your mind and body.  Before bed today, I asked Dylan what his favorite part of the day was, and he said the race!  He also said he was proud of me.

Running is an amazing sport because everyday people can compete alongside Olympic athletes.  I ran today’s race, and so did Canada’s Olympic marathon contender, Reid Coolsaet.  How cool is that?  He won the race in 28 minutes – twice as fast as me!   His talent, determination and speed are truly inspirational.

Elite athletes at the starting line - Reid is in the black outfit in the middle

My first 10k was a phenomenal experience.  Can’t wait for my half-marathon in two weeks!

Half-Marathon Training – Weeks 7, 8, 9, 10

Half-marathon training has been progressing nicely, even though I haven’t been very good at blogging about it!

I’ve switched from running 4 days a week to running either 3 or 4 days a week, depending on how I’m feeling.   I find that my legs really need that extra day off running to rest and recover.   In lieu of the 4th run, I’ve been cross-training with either Jillian Michael’s 30 Day Shred DVD, or a workout from my Nike Training Club App.

Here’s what I’ve done the last 4 weeks:

Week 7 – 2 miles, 9 miles, 4 miles

Week 8 – 3 miles, 4 miles, 4 miles, 2 miles

Week 9 – 2 miles, 10 miles, 4 miles

Week 10 – 3 miles, 11 miles, 2 miles (planned), 6 miles (planned – Yonge St. 10k)

As you can see, my long run has progressed to 11 miles.  I ran the 11 miles today.  I don’t want to say it was easy, because it wasn’t, but it was definitely manageable.  I find the long runs to be empowering, and they give me a sense of accomplishment.   When I’m feeling stressed during my daily activities (kids won’t go to bed, kitchen is a disaster after dinner) I often think back to my run and think that if I can run 9, or 10, or 11 miles then I can certainly get the kids to bed or clean up the kitchen!!

The long runs are also draining.  I find I am energized and have a runner’s high after a 3 or 4 mile run, but after 11 miles, I’m tired.  And it doesn’t really matter that I’m tired.  It’s not like I can put my legs up for the rest of the day or have a nap – I still have my kids to chase after, groceries to buy and dinner to make.  Oh and I’m not complaining.  I chose to run the half-marathon and I’m still glad that I’m training for it and doing it.   I’m just saying it’s draining.   Because it is!  I have new found respect for every athlete that is also a mom.

While the long runs are tiring, I’m grateful that I can do them.  I often run through a beautiful cemetery near our house.  Here’s one of the stunning views I experience on my runs:

There is something very humbling about being able to run through a cemetery.  I’ve witnessed a truck digging a grave a few times, and I’ve also run by a few funerals.   There’s nothing like being reminded of death to make you think about life, and what you want to make of it!  As Steve Jobs so eloquently said in his 2005 Standford commencement address, “Death is very likely the single best invention of Life. It is Life’s change agent.”

So I will end with that deep thought.  Goodnight!

Recipe – Mixed berry oat bars

I often find myself looking for a quick snack during the day or just before a run.   Something that doesn’t take any time to prepare and something that I can eat with one hand while I’m holding a toddler or chasing a four year old.

In the past, I used to buy granola bars or other snack bars to have on hand.  One of these bars that I used to purchase is the Nutrigrain bar by Kelloggs.  I haven’t eaten one of these in years, but I decided to look up the ingredients.  I was curious, and here’s what I found:

CRUST: WHOLE GRAIN OATS, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1[THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), WHOLE WHEAT FLOUR, SOYBEAN OIL, HIGH FRUCTOSE CORN SYRUP, SOLUBLE CORN FIBER, SUGAR, CALCIUM CARBONATE, WHEY, WHEAT BRAN, SALT, CELLULOSE, POTASSIUM BICARBONATE, MONO- AND DIGLYCERIDES, SOY LECITHIN, NATURAL AND ARTIFICIAL FLAVOR, WHEAT GLUTEN, NIACINAMIDE, VITAMIN A PALMITATE, CARRAGEENAN, ZINC OXIDE, REDUCED IRON, GUAR GUM, VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B1(THIAMIN HYDROCHLORIDE) , VITAMIN B2 (RIBOFLAVIN), FOLIC ACID. FILLING: HIGH FRUCTOSE CORN SYRUP, CORN SYRUP, GLYCEROL, APPLE PUREE CONCENTRATE, SUGAR, STRAWBERRY PUREE, NATURAL AND ARTIFICIAL FLAVOR, BLUEBERRY PUREE, SODIUM ALGINATE, MODIFIED CORN STARCH, RASPBERRY PUREE CONCENTRATE, CITRIC ACID, MALIC ACID, METHYLCELLULOSE, DICALCIUM PHOSPHATE, RED 40, BLUE 1.

I cringe now when I look at that list.  A few things stand out – high fructose corn syrup, artificial flavour, Red 40, Blue 1.  I can’t believe I used to regularly ingest such awful ingredients.  And how many times can sugar be listed in the ingredients?  I counted 5.  That is atrocious.

Here is my answer to the Nutrigrain bar.  It is free of refined sugars, refined flours and also free of gluten (if using GF oats), dairy and soy.  It is quick and easy to make and it is something you can feel good about eating.  Oh yeah – it’s also delicious.

Recipe – Mixed berry oat bars 

Adapted from Choosing Raw

Preparation time – 10 minutes

Baking time – 30 mins

Makes 8 squares

Ingredients:

1 cup oats, ground into flour using a food processor, magic bullet or Vitamix

1/2 cup rolled oats

1/2 tsp. baking soda

pinch of salt

1 tsp cinnamon

3 tbsp. maple syrup

1 medium apple, cored

1 tsp. vanilla

3 tbsp. shredded dried coconut, unsweetened

10 almonds

2 tbsp. olive oil

2 tbsp. water

1 organic egg

1/4 cup blueberries

1/4 cup raspberries

Directions:

1. Preheat oven to 350 degrees.
2. In a small bowl, mix together ground oats, rolled oats, baking soda, salt and cinnamon.
3. Blend the maple syrup, apple, vanilla, coconut, almonds, olive oil, water and egg together in a food processor or Vitamix until smooth.
4. Mix together wet and dry ingredients.  Stir in berries.
5. Place in a 8×8 glass baking dish lined with parchment paper.
6. Bake at 350 for 30-35 mins, until edges are turning golden brown.
7. Cool on a rack and cut into squares or bars.
8. Eat and enjoy, knowing you are nourishing your body with healthy, whole foods.  Be thankful that you are not eating a Nutrigrain bar.

Dropping a nap

How do you know when your child is ready to drop a nap?  It’s a common question, and there is no easy answer.  Here’s a quick recap of my experience with naps with my 2 kids.

Months 0-6 – during these early months, my children napped whenever they were tired.   They nursed and slept “on demand’.  I generally nursed them to sleep either on a bed (if we were home) or in a carrier if we were on the go.  I kept an eye out for signs of sleepiness and always tried to nurse when they seemed sleepy, and if they were tired, they would usually fall asleep easily when nursing.  If they seemed tired but didn’t fall asleep nursing, I would hold them and bounce on a yoga ball (if at home) or bounce in a carrier if out, and they’d usually pass out within minutes!

Months 6-9 – with both kids, a fairly predictable nap pattern began to emerge.  They napped three times a day – usually 2-3  hours after waking either in the morning, or from a previous nap.   The last nap was usually a cat nap around dinner time.  During this stage, naps were mostly at home and sometimes on the go in a carrier or the stroller if we were out and about.  Kids were nursed to sleep.

Months 9-12 (or a bit longer) – at this point, both kids napped twice a day – usually once around 9 am and then again around 2 pm.  I still followed sleepy cues and would nap them a bit earlier or a bit later if necessary.  At this point, naps were almost always at home, and kids were nursed to sleep.

Months 12 – approx 2.5 years – naps dropped down to once a day, at around 12pm.  At this point, naps were almost exclusively at home, as I found they slept better in the quiet of our house, and I used the downtime to do things around the house.  Kids were nursed to sleep.

It’s always hard to know when a child is ready to drop a nap.  I found that there were two predictable signs – either the child wouldn’t nurse to sleep easily at naptime, or bedtime was getting really late.  When I noticed these signs, I would try to drop a nap and observe what happened.

There are also signs that a child is not ready for dropping a nap.  If you’ve tried dropping a nap, and the child is falling asleep at an old nap time either in the car or the stroller, or the child is super cranky around dinner time, it is possible that he or she was not ready to drop a nap, in which case I’d recommend reverting to the previous nap schedule.

Also, it doesn’t have to be “all or nothing”.  Some kids benefit from a transition period – where they nap some days, and then don’t nap other days.   This can be hard as you really have to pay attention to your child’s sleeping cues, and you have to be really flexible with your schedule and be ready to nap your child when they need to sleep!

I should add that I personally have never been a big fan of carseat naps – I prefer my kids to nap at home so I can either get things done around the house, or nap with them!!

Also, as you can see from the above, the main sleep cue I use for my kids is nursing to sleep.  We don’t have a long, drawn out naptime routine.  If we are home, we go into a quiet room, turn on a sound machine, lie down, nurse, and usually the child is asleep within minutes.    An added bonus is that I get a few minutes of rest when I lie down with them.  When they fall asleep, I can sneak away. When I hear them waking from a nap, I always go to them quickly and try nursing again.  Quite often, they will fall back asleep and the nap is extended.  (I should add that my kids can nap without me, even though nursing to sleep is their main sleep cue.  Dylan was the star napper at his daycare and Jake can easily get Ben to nap by cuddling together.)

I’ve mentioned before that nursing to sleep has always been a wonderful experience for us.  I know it goes against all the advice that traditional “sleep experts” espouse.   I stopped listening to those experts a long time ago, and I’ve never looked back!

How have you been able to tell that your child needs to drop a nap?  Do you have a nap time routine?