I have a couple of fun things to blog about today. First, I got to go to my first blogger party sponsored by Shutterfly last night so tomorrow I'll be posting about some new things going on there.
Second, Sophie had her two week check up today. I really can't believe it's already been two weeks! Seriously, two weeks being pregnant after week 36 was like a lifetime to me. But now that I can breathe again... whoa, fast. She has grown two inches and gained 9 oz from her birth weight. She's a good eater and I can pump like 5 oz at a time. That's like a third of a water bottle. Now imagine that in your boobs. I'm just sayin'... C's to D's (when normally a small B).
Now for the last thing and more fantastic news. I weighed in today. I started on Monday and decided to weigh in on Fridays so I could have a cheat day on the weekend. I have lost 3 1/2 pounds. Granted, on Monday I weighed myself a little later in the day so I probably had an extra pound of water/food, but I'll take 2 1/2 pounds in 4 days. I'm working on another food and exercise plan for those of you who want a guideline and I'll post it early next week. But now I want to talk about cheat meals.
I allowed my clients one cheat meal per week. This is when they get to have a normal serving of a favorite dish that is not on their normal meal plan. It can be accompanied by either dessert or alcohol, but not both. When I was strictly doing a super clean meal plan and my husband was too, we would go out on the weekend and order a meal from our favorite restaurant and share it. Then we would share a dessert. This worked for us because we didn't over eat and we saved money on restaurant food. Score!
Cheat meals are important so your body doesn't feel deprived and mentally you give up on eating well because it's not fun. Cheat meals give you something to look forward to each week. And if you cheat during the week it isn't as meaningful to cheat on your designated cheat day.
Okay, so, eat nutritious, healthy food except for that one meal that you get each week. You can do this!
Friday, November 30, 2012
Wednesday, November 28, 2012
Meal Plan
I'm always interested at how people lose weight. I have seen a lot of ways that work so there is not just one perfect plan. The important thing is to make sure you are eating enough, but not too much. Sixty percent of your diet should be carbs, 30 protein, and 10 fat. Here is my meal plan for Tuesday.
Supplements
1 multi vitamin
1 fish oil (essential fatty acid)
1 packet of Crystal Light Energy (caffeine is a diuretic and boosts metabolism)
64+ oz water
Breakfast
1/2 cup oats
1/4 cup milk
1 apple (I did a whole apple because I am nursing -- you can do 1/2 apple if you want fewer calories)
1 whole egg
1 egg white
approx 300 calories
Snack
1 apple (or eat the other half of your breakfast apple)
1 Atkins bar (I do Atkins bars because they are higher in protein and lower carbs than other snack bars -- plus they're yummy)
approx 260calories
Lunch
1 bowl of soup that I made with quinoa, carrots, celery, onion, and turkey.
1/4 cup cottage cheese
10 reduced fat Wheat Thins
approx 400 calories (usually I would save the cottage cheese and Wheat Thins for a snack but I was extra hungry)
Snack
1 apple
1 serving peanut butter
approx 280 calories
Dinner
turkey pot pie (homemade without butter -- yeah, we have a lot of turkey left)
approx 400 calories
Snack
2 servings Swiss cheese
2 kiwis (or whatever other fruit you want)
approx 200 calories
That's approximately 1840 calories. Everybody is different so use this as a guideline and add or subtract calories where necessary. With this meal day I kind of mixed two days because I think that I didn't eat enough on Monday so I had to up it Tuesday.
One problem that many people have is that they don't eat enough calories and their body jumps into starvation mode so they don't lose anything. When this started to happen with my clients I would up their calories by 200 and that seemed to work. It's also important to eat enough so that your body burns fat, not muscle.
Supplements
1 multi vitamin
1 fish oil (essential fatty acid)
1 packet of Crystal Light Energy (caffeine is a diuretic and boosts metabolism)
64+ oz water
Breakfast
1/2 cup oats
1/4 cup milk
1 apple (I did a whole apple because I am nursing -- you can do 1/2 apple if you want fewer calories)
1 whole egg
1 egg white
approx 300 calories
Snack
1 apple (or eat the other half of your breakfast apple)
1 Atkins bar (I do Atkins bars because they are higher in protein and lower carbs than other snack bars -- plus they're yummy)
approx 260calories
Lunch
1 bowl of soup that I made with quinoa, carrots, celery, onion, and turkey.
1/4 cup cottage cheese
10 reduced fat Wheat Thins
approx 400 calories (usually I would save the cottage cheese and Wheat Thins for a snack but I was extra hungry)
Snack
1 apple
1 serving peanut butter
approx 280 calories
Dinner
turkey pot pie (homemade without butter -- yeah, we have a lot of turkey left)
approx 400 calories
Snack
2 servings Swiss cheese
2 kiwis (or whatever other fruit you want)
approx 200 calories
That's approximately 1840 calories. Everybody is different so use this as a guideline and add or subtract calories where necessary. With this meal day I kind of mixed two days because I think that I didn't eat enough on Monday so I had to up it Tuesday.
One problem that many people have is that they don't eat enough calories and their body jumps into starvation mode so they don't lose anything. When this started to happen with my clients I would up their calories by 200 and that seemed to work. It's also important to eat enough so that your body burns fat, not muscle.
Tuesday, November 27, 2012
Time To Get Fit
I wrote the following on Monday and I have a picture to go with but Google is going to start charging for more than 1 gig of memory on Picasa and it won't let me upload pictures. So I'm deciding what to do. Just imagine a "before" pic of me with a soft, pudgy belly in jeans that I have no right to be in. Mmmkay, now that that's said, here's the post...
It has been a week and 3 days since I had the baby and after a fantastic week of fatty, sugary foods, it's time to clean it up. I have to do this on the blog so I have some accountability, especially during the holidays. Maybe some of you are asking why I'm starting in the middle of the holiday season. My answer to that is because I would rather lose 5 pounds during December (any other month would be about 10 pounds) than gain the average 1-5 pounds. It's also a lot easier to continue eating well during January if you don't go off the wagon (I'm not even sure what that phrase means) in December.
After I had Morgan I didn't eat cleanly for about 6 months and I hung onto that extra 10 pounds until I made up my mind to lose it. My opinion is that having a baby is no excuse to be overweight.
So, who's with me? Tom, for one. He has to eat well with me because I'm making him. :) We won't have crap in our house because I will eat it.
We will both be eating 2000-2400 calories per day. Normally I wouldn't eat that much but I need an extra 500 calories since I am nursing. The food will be stuff like oats, cottage cheese, fruit, veggies, whole grain tortillas, turkey pepperoni (yeah, that's for me), eggs, yams, chicken, reduced fat cheese etc. We will eat 3 meals and 3 snacks averaging about 350-400 calories each. I can post what we actually eat if anyone is interested. It is easiest for me to eat the same thing every day except for dinner. That way I don't get sick of the food because there is something new every night.
As far as exercising goes... I exercised my whole pregnancy. I am dying to go jogging/running again and hoped to be able to run a 5k on Thanksgiving. As it turns out, having a baby is a little traumatic on my body and I wasn't able to do that. But within a few weeks I'm sure it will be better. For now I will have to walk and lift light weights. For those of you who haven't had a baby this month, you are probably okay to walk/jog/run for at least 30 minutes a day and lift heavy weights. Obviously talk to a doctor if you're just starting. And also remember that it's 85% what you eat and 15% workout.
Let's do this!
Starting weight: 159.6
Pre-pregnancy weight: 135
Goal weight: 130-138
It has been a week and 3 days since I had the baby and after a fantastic week of fatty, sugary foods, it's time to clean it up. I have to do this on the blog so I have some accountability, especially during the holidays. Maybe some of you are asking why I'm starting in the middle of the holiday season. My answer to that is because I would rather lose 5 pounds during December (any other month would be about 10 pounds) than gain the average 1-5 pounds. It's also a lot easier to continue eating well during January if you don't go off the wagon (I'm not even sure what that phrase means) in December.
After I had Morgan I didn't eat cleanly for about 6 months and I hung onto that extra 10 pounds until I made up my mind to lose it. My opinion is that having a baby is no excuse to be overweight.
So, who's with me? Tom, for one. He has to eat well with me because I'm making him. :) We won't have crap in our house because I will eat it.
We will both be eating 2000-2400 calories per day. Normally I wouldn't eat that much but I need an extra 500 calories since I am nursing. The food will be stuff like oats, cottage cheese, fruit, veggies, whole grain tortillas, turkey pepperoni (yeah, that's for me), eggs, yams, chicken, reduced fat cheese etc. We will eat 3 meals and 3 snacks averaging about 350-400 calories each. I can post what we actually eat if anyone is interested. It is easiest for me to eat the same thing every day except for dinner. That way I don't get sick of the food because there is something new every night.
As far as exercising goes... I exercised my whole pregnancy. I am dying to go jogging/running again and hoped to be able to run a 5k on Thanksgiving. As it turns out, having a baby is a little traumatic on my body and I wasn't able to do that. But within a few weeks I'm sure it will be better. For now I will have to walk and lift light weights. For those of you who haven't had a baby this month, you are probably okay to walk/jog/run for at least 30 minutes a day and lift heavy weights. Obviously talk to a doctor if you're just starting. And also remember that it's 85% what you eat and 15% workout.
Let's do this!
Starting weight: 159.6
Pre-pregnancy weight: 135
Goal weight: 130-138
Saturday, November 24, 2012
Baby Story!
It's been a while, I know. And it's not that I haven't done any projects. I have. Blogging just hasn't been on my list of priorities for a while. But, now that I'm not pregnant anymore (story below!) I plan on doing a lot more. On Monday I will be starting my weight loss progress which will include how I'm doing it the healthy way. But for now, here is the story of Sophia Gabrielle... my newest daughter.
Sophia Gabrielle
November 16, 2012
The last weekend in October Tom was in Idaho for our niece's baptism. That Saturday night at 2:30 I started having contractions. I was around 36 weeks pregnant and ready to be done but I didn't want it to happen while Tom was gone. The contractions were lasting about a minute and were 2-8 minutes apart, but not strong. They stopped after about an hour so I went to sleep. For the next three weeks I had contractions off and on. One day I had them for 14 hours, 5 minutes apart. That was the Sunday before the presidential election and by Tuesday I was so frustrated and disheartened. Then when Obama won again I just couldn't take it. I cried myself to sleep (mostly because I was still pregnant).
I was dilated to a 3 for 3 weeks. Finally I got my membranes stripped the Monday after I was 38 weeks. I had cramps and more contractions but nothing real. I decided to go in again on Thursday and have them stripped again.
1:15 AM, November 16, 2012 -- That night I woke up at 1:15 AM having more contractions. I was sure that they were nothing so I decided to watch Army Wives and see if they went away. They didn't so I hopped in the shower then did my hair and makeup (just in case it was real). Then they started getting harder.
3:15 AM -- I woke Tom up and called the doctor to see what he thought. He said I could probably wait a little longer -- until I couldn't walk or talk through the contractions.
3:30 AM -- I told Tom he better shower and get ready because it was really hurting. We were weary to go because that would mean that we had to wake up our neighbor to watch Morgan.
3:45 AM -- Tom took Morgan to our neighbor's (Carolyn) house. She asked, "daddy, where are we going" and she was completely happy when he told her. She loves going to their house. We got in the car and Tom asked if he should speed. I said no because if we got pulled over it would just take longer.
3:55 AM -- Tom stopped at a stop light. Me: "Why are you stopping?! Just run it!!!" Followed by some choice words. Tom: "But the camera will take a picture and send us a ticket." Me: "I don't care!" Tom: "I'll turn right then do a U-turn." Me: "Just GO!" Followed by more choice words.
4:00 AM -- I got to labor and delivery and they put me in a triage room and had me change my clothes. I noticed there was a lot of blood on my pants.
4:03 AM -- A nurse checked me and I was at a 4. Then she said, "that's a little more blood than we like to see." Super. I was going to die.
4:04 AM -- Me: "I need an epidural." Nurse: "He's on call so he'll be here in 20 minutes." And I probably said more choice words.
4:05 AM -- I had to go to the bathroom but they wouldn't let me. They said it was probably pressure from the baby. I was sure that it was not.
4:10 AM -- By then the contractions were way above my pain tolerance. Tom would try to hold my hand or rub my arm and I would just pull away and tell him not to touch me. He was also trying to be funny so I had to tell him that he wasn't and to stop it. Yeah, I'm not so nice in labor.
4:30 AM -- Another nurse checked me and I was at a 5 or something. They took me to a delivery room. Side note: by this time at least 5 different people had had their hands in my vagina that week. Awesome.
4:40 AM -- The CRNA arrived and gave me my epidural, which will turn out to be the best $1000 per half hour that I would spend.
4:50 AM -- The epidural kicked in fully and I could relax a little. My body was shaking uncontrollably and the pressure from the baby was intense. The nurse checked again and I was at a 7.
5:15 AM -- I pooped (TMI? Maybe, but if it is you shouldn't go running with me ever). I was so mad. I told them I had to and now I couldn't do anything but let them clean it up.
5:20 AM -- The doctor came in and got ready for delivery.
5:25 AM -- He broke my water and told me to do 2 practice pushes.
5:29 AM -- After 3 more "real" pushes Sophia Gabrielle (Sophie) was born. 6 pounds, 11 ounces. 18 inches long.
She is such a sweet baby and her big sister is absolutely in love with her... just like her daddy and I are.
