Thursday, 29 March 2012

"I'm eating for two!"

I recently had a baby (my little blue bundle of joy) and this topic is very important to me. I gained over 70lbs with my daughter because I believed I COULD eat whatever I wanted, I was pregnant. I was told “Oh you are eating for two” or I would say “I’m craving ice cream” and it would be ok if I ate a pint of ice cream. Why do we think that once we are pregnant with a baby our nutrition changes? It doesn’t change, yes we will have to eat more but you will be surprised at exactly how little you have to add to your diet once you get that double line, pregnant read out or a positive on your blood test.

It is time to stop using “I’m eating for two” excuse to eat whatever we want!

First, when pregnant you only need 300 extra calories a day when pregnant. That is not eating for two, infact it is only for one and one fifth. Think about how little babies eat when they are born (an ounce or two), they aren’t eating a big ol’ 10oz steak.

As far as meats, you should only be eating 5 ½ to 6 ½ oz A DAY.

Grains you should be at 6 to 8 oz A DAY.

Fruits 2 cups A DAY.

Vegetables 2 ½ to 3 cups A DAY.

Dairy 3 cups A DAY.

Oils 6 to 8 TEASPOONS A DAY.

That is not a huge change from an already healthy lifestyle. I know we want the best for our children. We get them the best cribs, swings, carseats, ext; we should also be giving them the best nutritional start.

Babycenter is a huge sorce of information. They have menu planned out by trimester and examples how much food is in each food group.


Another thing that gets us is cravings. We like to put a food with the craving. For example; if you are craving something sweet you would say “I’m craving ice cream”. There are so many more nutritional foods we could eat that are sweet that is NOT Ice cream.

Yogurt covered banana chips where a life saver for those sweet cravings. Also red grapes, pink lady apples, bananas and rice yogurt are all sweet bu

t good for you alternatives to candy, chocolate or ice cream.

A great website for cravings and what they mean is:


And finally, exercise!

Yes, it is true you shouldn’t go out and do Insanity or marathons once you find out you are pregnant. However, exercise is very important dur

ing pregnancy. Not only can keeping in shape been shown to help with labor, it can help with the recovery process, give you more energy and fight off excess weight gain.

I believe walking the gold star of exercising. You don’t need training as you have been doing it for most of your life. It is free as you only need to go outside and find a sidewalk. It is low impact and won’t hurt you or the baby.

Swimming can work wonders for those with hip or back problems during pregnancy. The water makes you weightless, swimming works your whole body and is refreshing no matter what time of the year it is (as long as your indoors during the colder months).

If you are already active you can still jog or run. But you need to listen to your body, now is not to time to add on extra miles.

I found yoga a blessing during my last pregnancy. It is gentle stretching that works on breathing and your core. Just remember your around your pelvic area are looser (getting ready to birth a baby).

You can also do dance to get your heart rate going,

Pilates which has a lot of techniques of yoga and low impact aerobics. More and more places are offering prenatal workouts, just keep your eye out for them!

If that is not your cup of tea, there are tons of at home DVDs for prenatal exercises.

But as always, keep yourself hydrated! Listen to your body, if you are getting over heated take a breather and sit down and cool off. Replace those calories, smartly. And did I mention, keep yourself hydrated?! If not, water is your bestfriend! It does wonders for that “pregnancy glow”, keeps your body clear of toxins, and the baby loves it.

I hope those that are pregnant or are thinking about it finds this helpful. I wish someone would have smacked that ice cream out of my hand when I was pregnant with Savannah. It took me YEARS to get that weight off, and all because I fell into the “you are eating for two” trap. With my son, I gained 18lbs total. It can be done.

Sunday, 25 March 2012

Chicken with Sun-Dried Tomatoes

Easy quick dinner for those busy nights. It is so fresh and light but so filling. This is a great family hit. And with only 467 calories, you know you are giving your family something good!

3 Tbsp. olive oil
4 skinless, boneless chicken breast halves
1 shallot, finely chopped
1 can condensed 98% fat-free Cream of Mushroom soup
3/4 cup water
1/4 thinly-sliced sun-dried tomatoes
1 Tbsp. red wine vinegar
2 Tbsp. chopped fresh baisl leaves
4 cups extra wide yolk-free egg noodles, cooked and drained
1/4 cup shredded reduced fat Parmesan cheese (optional).

Heath 2 tbsp. oil in skillet over medium-high heat. Add chicken and cook 10 minutes or until well crowned on both sides. Removed chicken from skillet.

Heat remaining oil in skillet over medium heat. Add shallot and cook and stir for 2 minutes. Stir in soup, water, tomatoes, vinegar and chopped basil.

Return chicken to skillet and heat to a boil. Reduce heat to low. Cook 5 minutes or until chicken is cooked through. Serve chicken and sauce over noodles.

Top with cheese and sliced basil, if desired.

*I seasoned the chicken with garlic powder, fresh ground pepper, Italian seasoning and onion salt before browning.

YIELD: 4 Servings


1 serving:
467 calories
14g Fat
2g Saturated fat
52g cholesterol
606mg sodium
52g carb
2.7g fiber
3.7g sugars
29g protein

Sunday, 18 March 2012

Mini Ham n' Cheese Frittatas

These mini frittatas are packed with flavor, easy and quick to make, and will not disappoint. Serve for breakfast or even better, for brunch and watch them disappear and nobody knows they are low fat!

1/4 lb cubed fully cooked ham
1 cup (4 oz) shredded fat-free cheddar cheese
6 eggs
4 egg whites
3 Tbsp minced chives
2 Tbsp fat-free milk
1/4 tsp salt
1/4 tsp pepper

Divide ham evenly among eight muffin cups coated with cooking spray; top with cheese.

In a large bowl, beat eggs and whites. Beat in the chives, milk, salt and pepper. Pour over cheese, filling each muffin cup three fourths full.

Bake at 375 for 22-25 minutes or until a knife inserted near the center comes out clean. Carefully run a knife around the edges to loosen; remove from pan. Serve warm.

YIELD: 8 frittatas

NUTRITION FACTS: 1 frittata equals:

106 calories
4g fat
1g saturated fat
167mg cholesterol
42mg sodium
2g carbohydrate
14g protein
trace fiber

Wednesday, 7 March 2012

"Drop and give me 20"

I might be saying "Drop and give me 20" soon! Well to other people besides to my self.

I am finally moving towards my goal of becoming a personal trainer. Since health and fitness are my passion, it would make sense I would want to spread that to others. I have always encouraged and help friends from taking them to the gym and helping them with their forms to making a weekly nutritious menu.

I already know what I want to focus on as far as clientele. I want to work with solely overweight/obese women (and men) to get them to a better and healthier self. I was there myself, I know how it is to be 100+ lbs over weight and not knowing where to start meanwhile making excuses for how I got that big. I would love to be apart of Curves, which does 30 minute interval training for overweight women.

As for taking my first step, I am taking my Personal fitness Trainer Preparatory Course through AFAA (The Aerobics and Fitness Association of America) then hopefully before we leave the UK (May) I will take my Certification test to start off our new adventure in Colorado.

I hope I can be motivating to those who want and even more so to those who don't.

Keep a look out if your in Colorado for me! I will keep moving forward in my goal to motivating one person at a time!

*Photo taken today 7 March 2012.. 5 months postpartum.