11/20/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 21. November 2013 09:55

 

If you read Katie B’s blog over the last year, you would have read about her experience being pregnant and having a beautiful baby boy in October.

She had lots of challenges with morning sickness and generally, feeling crummy throughout her entire pregnancy, but she kept trying to exercise and to eat well when she could keep the food down!).

If you are anticipating being pregnant or are pregnant now, there are exercises and eating habits that can help you stay fit and feeling healthy during your experience.

Eat smaller meals more often.  This will help avoid heartburn, and acid reflux.  Follow the clean eating plan that we talk of often in this blog (description can be found on my bio page).  This mix of complex carbohydrates, lean protein, fruits, vegetables, healthy fats, low-fat dairy and lots of water will give you consistent energy and level glucose levels.  Growing a healthy baby is taxing enough on your body; you need to provide the fuel your body needs to keep your energy up.  Try to avoid ALL sodas, high-sugar items, high salt additions, alcohol and processed foods.  Don’t bump up your calorie intake ‘to accommodate 2’!  You only need 300-500 extra calories per day in the 2nd and 3rd trimesters to maintain proper fetal growth.  Otherwise you may pack on more pounds than your doctor recommends.

If your doctor approves (and please ask), keep walking and doing light weights to maintain muscle tone.  If you EVER feel pain (sharp or consistent) or have spotting- STOP AND CALL YOUR DOCTOR IMMEDIATELY.

I did exercise throughout my 3 pregnancies, and enjoyed healthy deliveries, and healthy babies.  I will tell you that I had 2 ten week -miscarriages.  They were before my two sons were born.  It was traumatic, but with support, I dealt with the losses.  Exercise and clean eating are good practices to help you feel good during and after your pregnancies.  Enjoy this blissful time!

Saturday -11/20/10 Workout Diary:

Bike on street- 15.2 miles, 68 minutes ( no kids today, so I took a long bike ride, just for ME)

 

 Saturday -11/20/10 Food Diary:

Breakfast-

1/3 cup egg whites, with spinach, asparagus- (105 cal.)

1/2 cup non fat vanilla yogurt, 1/4 cup non fat cottage cheese, 3/4 cup strawberries ( 135 cal.)

A.M. Snack-

i small apple (55 cal.)

Lunch-(restaurant)

Turkey burger with no top bun, yellow mustard, tomato, lettuce- (300 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 200 cal.)

P.M. Snack- 

1 whole wheat english muffin , 1 wedge skinny cow cheese, 1 small slice lox (165 cal)

Dinner-

3 oz Roasted chix breast (140 cal.)

1 Roasted yellow beet (22 cal.)

1/2 cup quieno with peas ( 175 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/3 cup non fat yogurt (147 cal.)

Homemade popcorn ( 90 cal)

 

TOTAL CALORIES- 1399

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Paula's Healthy Living

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