So... Macronutrients is a pretty common word but not everyone knows what it means. It's pretty much the fancy word for carbs, fats, and proteins. Your body needs macros for every day living and specifically to fuel your body for workouts.
Lot's of people want to know what I eat, how much, etc. keep in mind that I am breastfeeding and extremely active, but I net about 2300 a day (no you did not read that wrong) that means if I burn about 200 calories exercising, I would eat 2500. There are some days that I eat upwards of 3000 calories. That being said, you do NOT have to starve yourself to get the results you want. Quite the opposite is actually the case. I eat 6-8 small meals a day and thanks to breastfeeding I snack in the middle of the night too. Basically, I just keep my metabolism running.
Before I was pregnant, a nutrionist friend of mine was trying to help me determine a good calorie rage. I think that ended being somewhere between 1700-1900.
The easiest way for me to put this is if someone ate 2300 calories of pizza and another ate 2300 of a healthy, balanced diet and all other factors and activity levels were the same, these two people would look very different.
My next point is water. I drink soooo much water. First thing in the morning, I drink a liter. I think I'm "supposed" to drink about half the water I do. My goal is usually a gallon, but I normally exceed that just by lunch time. I could go on and on about water, but basically the more you drink, the less your body stores.
Vitamins and Supplements
I am not a big fan of medicines or supplements. I consider myself a new aged hippy. However, with today's nutrition, you do need to take some sort of vitamin to help fill the cap. I take a multi vitamin. Every time I run out, I switch brands and continue to do that until I find one that I just love. Whenever that happens, I will let you know. During pregnancy and postpartum, I was taking Perfect Prenatal which was great, but I now understand that I do not need a prenatal vitamin. The only other supplement I take is Krill Oil. Its like fish oil, just more pure. Nothing fancy. No diet pills or fat burners.
Okay so I do have a weakness. It's Quest Bars. It's really one of the only processed foods I eat. They taste so good and are very convenient when chasing a small child around. I'm not saying you need these but if you have a weakness or a sweet tooth, this might help you.
My Fitness Pal
Yep, I use MyFitnessPal the app to keep track of everything. Honestly, I have been doing it for so long that I can give you a close rage of how many calories are in something and how many I have had, even without logging it. But, with my OCD TYPE A personality, I guess it gives me some control to just enter it daily. (In my spare time bahahahhaha)
An Average Day For Me
This varies so much, but my end goal is to spilt the macronutrients pretty evenly. I'm not perfect and that doesn't happen everyday, but let's say that I notice in the middle is the day that I have mainly fats, I would eat high protein and complex carbs foods such as a sweet potato and egg whites.
1. Protein Shake
I have so many different kinds of proteins that this is rarely the same mixture, but mixed with almond milk, it usually gets me going
2. Chocolate Avocado
The recipe recently blogged about, I normally eat once a day. It is full of healthy fats which is good for Breastmilk and high in protein.
3. Grilled chicken
Usually some sort of lean meat is my lunch. I try to throw in veggies but I'm not gunna lie, I don't always get to it. My proteins are plant based and have lots of veggies just in case I miss them else where.
I buy the carton of egg whites and use at least a cup on the stove top. Add some turkey bacon, red pepper, and cayenne, and you have a high protein meal that will keep your metabolism burning and help your muscles recover.
5. For the dinner time slot. I usually have some type of meat or fish like tuna steak, chicken, or salmon and a sweet potato or veggies. If I have time to cook, then this would be the meal that we eat that.
6. If I workout in the afternoon, I usually have another protein shake and/or quest bar.
7. Before bed my goal is Greek yogurt because it has slow release protein. For taste, I add protein powder and organic chocolate chips.
8. If I had a hard workout or have been up longer than normal, then one of the above would be repeated before bed time.
Eventually I will get a "good" before/after shot from postpartum, but this is at 4 in the afternoon with a full stomach and lots of water. This picture is not edited. Honestly, I am afraid to put my before and after pics side by side because other companies "steal" them to promote their latest fat burners or what not. I am happy with where I am, but everyone wants to change something about their bodies. Also, it takes 10 pounds of fat to produce milk, so I still have "baby weight" that I am holding on to as long as I continue to breastfeed.
If you have any specific questions or want more tips, just let me know.
Okay... So this is another one of those that you have to get over the ingredients because it taste delightful.
Garbanzo beans otherwise known as chick peas have so many health benefits and are loaded with protein and fiber.
Here is what you need:
2 scoops of Jamie Eason peanut butter protein (PB2 works too)
1 can of garbanzo beans
A dash of salt
2 TBSP of cacao nibs (optional)
1 TBSP of nut butter, I used cashew butter
1/2 TSP of vanilla
1 TSP of flaxseed (optional)
1/4 cup of organic chocolate chips
1 TBSP of honey
Please note that I use real sweeteners like honey because your body digest real and artificial sweeteners the same. Real sweeteners are also less processed.
Blend all ingredients in a food processor until desired consistency. Mix the chocolate chips after blended.
You can make cookies by baking the batter. If you prefer cookie dough, it's ready and can be stored in the fridge. Frozen dough pops are an option too if you Popsicle molds.
My only advice is not to eat the entire mixture, if that is possible, because it makes several servings.
Okay... so beets? They sound gross and are not the most popular food, but the more research I did, I do not know why everyone is not eating more beets!
They naturally detoxify your body, boost your immune system, are loaded with vitamin B, C, and Folate, and so much more.
This recipe, like all of the things I cook, might not taste the greatest. Jared, my husband, loves it. I have to tell him to save me some or it will be gone. Some how, my 8 month old has also really been loving him some beets too.
We call it Beetza. Like pizza, but with beets lol.
A bunch of beets (usually three come on a thingy at the store, so I just go with it)
1/4 cup of coconut oil
1 cup of walnuts
A dash of salt
1 TSP of lemon juice
3-4 egg whites depending on how big your beet are. I use liquid egg whites and adjust the mixture as needed.
1/4 cup of almond flour. Again, you might need to adjust.
1/2 cup of goat cheese
Preheat the oven at 400 degrees.
Mix all ingredients in a food processor. Place on a greased pan. I use coconut oil spray. Spread the mixture like a pizza and bake for about 50 minutes.
You can add mozzarella cheese, spinach, or kale once baked and bring the oven to a boil. Then heat until the cheese is brown. The batch above was perfectly fine without that.
As a new mom, the word typical just makes me laugh. None of my workouts are typical. When people ask me what I do to workout out, my answer is that when there is time, there is not motivation and when there is motivation there is no time. In reality, I do normally do some type of workout every day except on Sundays.
Between work, laundry, dishes, working out, showering (is that even necessary at this point), you have to be Wonder Woman to get it all done these days.
I have learned that planning a day in advanced (at least mentally) you are more likely to do it. For example, I worked legs yesterday, but I had mentally prepared for that the day before (now when and where is a different story). Also, you need to eat differently on leg day to fuel your body properly, so preparation is key.
I like to do cardio as well, but there is mom guilt involved if Jace is not there. I have been extremely blessed to have a stair stepper (we call it the gauntlet) and a treadmill in our house so the goal is to attempt that while Jace naps, but that is not always possible. Stroller jogs and adding some sprints in there periodically are great too. Jace loves to "ride" in his carrier while I stair step or get on the treadmill, but I am paranoid about tripping, and he is getting awfully heavy for that. Other times, I am jumping around his walker and playing peek a boo as a HIIT workout. There are many of fitness programs out there. My favorite to follow is Jamie Eason's. She has diet, exercises tips and routines, and helpful advice for any newbies.
Jace is now at a size where he thinks it is fun to be a body weight, so that makes some workouts fun. Please note that we are also a member of a gym with a nursery, so if I feel like I can get a quicker/better workout without him or need to use more than my 20 Jace weight, some times I go to the gym.
I try to do this about once a week. If Jace will cooperate, I can put him in the stroller and use the stroller to help. Planks are great because they work several muscles groups at once. Please note that this is an advanced work out, and you might need to work up to it.
I put my feet on the end of the stroller and my hands on the ground. Alternating between my elbows on the ground, hands on the ground, abductors (we call them sexercises), rocks, side planks, and move the stroller with my legs. I set a timer for 10 x 1 minutes with a 35 second "break" between sets. It takes about 17 minutes. For the 1 minute, you do some variation of a plank, for the 35 seconds you do a hollow hold, hollow rock, jack knifes, or some type of ab movement. Let me just tell you, some times this workout is much harder than others. Some times, between sets Jace wants out or wants to play, so their are pauses, but its a fun way to include him and get a quick work out.
I will post more workouts in the future, but this is a start.
I know it sounds gross, but this treat is delicious. Jared smelled it and thought I had ice cream. Yeah, its that good.
This topic scares most people these days, but our cloth diapering experience has been amazing. I understand that it is not for everyone, but I could not imagine not doing it at this point. Jace starts part time day care in a month or so, and they do not cloth diaper there. I dread having to buy disposable diapers. When we go on small vacations, we have bought disposables, and by the time we make it back up, we are missing our cloth diapers.
I just like to know what all I am exposing my child to. With a cloth diaper, he gets bamboo (or whatever fabric you pick) and cloth, nothing else. It is better for him and the environment, and, of course, your pocketbook.