Meal Prep: Kicking Myself into Gear

Meal Prepping! Finally, I am getting myself together and into somewhat of a schedule. I am not by any means the most organized or the DSC_0695most prepared individual but I do get an “A” for effort, or is that “E” for effort? I’m not sure but I try hard at keeping myself on a schedule, and making time to stay healthy!

My little Miss Marley is almost 2 months old now and she absolutely loves being outside. I am so glad it has been so nice outside lately, with our wonderful Fall weather! Our walking has progressed to a good paced jog, still only at a mile but have continued to work in our leg and Ab workouts during and after. I, luckily, got a good 7 hour stretch of sleep last night so I am feeling energized today! I have DSC_0696accomplished a lot!

Tonight I prepped my protein, which is usually the hardest thing for me to get right during the week. Budget is a big deal for me, so no fancy meals here. I have baked my chicken with LOADS of spices and topped with some olive oil and parmesan cheese. (SO GOOD!) Cooking my chicken in advance saves me a lot of time and assures that I don’t stray and get too terribly off track with my nutrition. Sides are always easy for me, I find ways to prepare foods that fit to my schedule while taking care of a little one who doesn’t really follow a schedule. Green beans, corn, salad greens, all easy makes especially bought in a steam pack from Sams. Sweet potato fries can also be purchased frozen at Sams and I absolutely love those! So, healthy sides are quick and easy for me to prepare! Fruit, yogurt, and cheese are all good easy snack options and I tend to use those a lot as well. Tomorrow I will be preparing my Homemade granola oat bars! They are delicious and a good option for when I have a craving for something sweet but don’t want to stray from my healthy eating. (Usually people would use the word “diet” in that space but I HATE that word and don’t tend to use it! Might post more on that in another blog)

Anyway, I am on the right track! DSC_0699

1 mile jog

Lunges 3×10

Squats 3×10

Ab exercises along with hip flexors and back work to end my session

Stretch to cool down. Slowly but surely getting back in shape as I get the hang of this mommy thing. 😋

I welcome any questions, comments, or blog ideas!! This is more about my personal struggle than informative nutrition!

Thanks for reading 🙂

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New Addition: Little Miss Marley

So, I have been MIA for a little while due to the fact that our little bundle of perfection HAS ARRIVED! After my water broke on Sunday night, August 24th, we headed to the hospital to be blessed on August 25th at 7:13am with a beautiful 7 pound 10 ounce, 20 inch long baby girl! Since then I have been enjoying my “Marley and Me” time. The first 2 weeks were filled with 2am, 4am, 6am feedings along with many many 20-30 minute power naps throughout the day. She is now 3 weeks, 2 days old and we have been getting back into the swing of things! She loves being outside and going on walks. I have had to get used to the fact that my body is still recovering and is a process to get back to where I was physically pre-pregnancy. We just finished a 2 mile walk and it felt great! I will try and get back into my regular postings on fitness and nutrition, but now with a new category as a mother returning to pre pregnancy fitness and more! For now, meet Miss Marley Katherine!!!! We are so in love!!

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Caffeine and Pregnancy

Okay ladies, I am going to share one of my biggest struggles during pregnancy! I am not one addicted to soft drinks, or MUST have coffeechocolate every day but, as you can tell from one of my previous posts, I am ADDICTED to my coffee. There is nothing I miss more than waking up in the morning, sitting outside with a book or magazine, sipping on my freshly brewed coffee. But, trumping my love for calming coffee mornings is my love for knowing that I am doing everything possible to ensure the optimal health of my growing child!

So, what effects does caffeine, whether from coffee, soft drinks, or that yummy chocolate bar, have on a pregnant woman and her soon-to-be sweet baby? How much is okay?

There are many reasons to avoid sources of caffeine while pregnant. Caffeine is a major stimulant and can increase heart rate in the mother as well as the child. Grabbing that soda or cup of coffee to give yourself an extra boost also crosses over the placenta to your baby causing similar effects. Although, you may be able to handle it, your baby cannot. (I know I noticed a BIG change in movement in Marley after even two or three sips of my Diet Mt. Dew craving!) If you’re already having trouble sleeping at night or her sleeping pattern doesn’t match up with yours, this could potentially cause even further difficulties. I have also had problems with extreme heartburn after drinking just the slightest bit of coffee…another reason I avoid it! If you take what was explained in my previous post on coffee (and tea) and its effects on iron, that is another reason consumption should be lowered during pregnancy. It lowers the absorption rate of iron in the body and iron is extremely important to maintain during pregnancy.

My HappyThere are many studies testing the true effects of caffeine on pre-term labor and low birth weight. Some that I have read resulted in inconclusive readings yet some showed an increased risk of low birth weight babies in women who consumed high amounts of caffeine during their pregnancy. In my opinion, if it is questionable just lay off it for nine months! Better to be safe than sorry!

Obviously, caffeine is found in many products so complete avoidance poses a problem for many. March of Dimes, National Health Service, and the American Dietetics Association, have recommendations between 150-300 mg per day limit for pregnant women.

To give you an idea of the caffeine content of some of the more popular items, here is a list according to the Mayo Clinic research:

  • 8oz mug of Brewed Coffee has anywhere between 95-200 mg of caffeine
  • 8oz cup of tea, depending on the kind ranges from 5-70 mg of caffeine
  • 12 oz sodas can range from 0-55 mg of caffeine
  • Hershey Chocolate bar ranges from 5-30 mg (the darker the chocolate the higher the caffeine content due to less processing)

And lastly, the one that shocked me the most:

Energy Drink

 

 

 If you want to read more about the science behind there are TONS of peer reviewed research articles out there on the topic! Here is a snapshot of one of the more recent studies I read over!

Article

 Questions and comments are COMPLETELY welcome!