Juicing And Pregnancy

I know it’s been a long while since I’ve published a post.  I kind of just left you hanging and I apologize for that.  To fill you in, I got in a horse accident and then at the same time got pregnant.  I couldn’t even walk until about August which honestly was hard but I was so sick from being pregnant that even if I wanted to work out I couldn’t.  I’m now past most of the intense sickness and only get nauseated if I don’t eat often.  Speaking of eating often...I have not been eating very well the past little while and I don’t like the feeling of it.  I’m now on a healthy kick again and ready to begin really focusing on whatever I put into my mouth being nutrient dense so it counts for something other than expanding my butt!  Oh, and come January, well realistically probably February due to healing time I am going to be super specific about exactly what I am doing and eating on a daily basis to loose all of my baby weight and get back in shape!  My goal is to loose everything within 3-4 months!  It can be done!  It will be done!  And I would love for you to do it with me:)  So in the meantime let’s be healthy and try to avoid indulging during the many Holidays to come:)

K- back to the real post subject.  My sweet neighbor gave me a juicer a while back and I haven’t touched the thing...:)  I thought it would be a great idea to begin juicing but when I began my research I came across some info that changed my mind for now.  Below are a few of the things I took away from what I researched.

“Few people are aware, as an example, that juicing while pregnant can actually cause your newborn problems. Why might this be? Because while the mother is carrying the child, if she juices, then the fetus is getting extra nutrition. First, this nutrition can be too much of a certain vitamin or mineral which could possibly cause harm. But more importantly, it can also cause the newborn child to become nutritionally deficient fast. Studies have shown, as an example, that a mother who takes a lot of vitamin C while pregnant may give birth to a child who then suffers from scurvy. Why would this happen? Because once born, the child is getting less vitamin C than it is used to causing it to be vitamin C deficient.”  This info is from juicing book.com

Just goes to show, eat everything (healthy food) in moderation!!!  I try to eat what’s in season so I get a good mix of different fruits and veggies:)  I love getting my produce from local co-ops or farmers markets:)  If you live in Utah and know of a really good organic farmers market or co-op that you’ve tried please leave the info in the comments below!  

Thanks for stopping by:)

A New Friend

A few days ago I came across this tool that allows you keep track of what you're eating.  It tells you how many carbs, fat, protein and calories you should be eating in a day in order to reach whatever goal you've set for yourself.  I've been using it for the past 3 days and it's great because I am able to see exactly what area of nutrients I am lacking in or consuming too much of.  Check it out and let me know what you think!  myfitnesspal.com 

Journal Entry For May 25th

For some reason I was so hungry this morning!  I had 2 pieces of toast and eggs which kept me full all morning:)  I felt like a ate pretty good snacks throughout the day and didn't feel hungry at all, I was very satisfied yesterday:)  And I'm pretty sure the shredded chicken salad from Cafe Rio has more calories than that, but that's if you eat the whole thing.  I never eat the tortillas or all the rice and beans, although rice and beans are great for you due to the fact that together they make a complete protein.  If you're looking for a lower calorie meal at Cafe Rio, go for just one shredded chicken taco!  It has less than 200 calories:)

Here's what I ate:
Toast with butter - 320
eggs - 140
crackers with cottage cheese - 220
grapes - 100
saltines - 80
1/2 banana - 40
almonds - 70
1/2 shredded chicken salad from cafe rio.  - about 400

Journal Entry For May 24th

Yesterday was going very well up until my husband came home and wanted all of us to go to his softball game...I hadn't fed anyone dinner and wanted the boys to stay in the stroller the whole time because I can't chase them around right now:(  So...we bought fast food!  I decided to go to taco time because their crisp bean burritos are so easy for our kids to eat by themselves:)  Little did I know just how many calories are in 1 just 1 crisp bean burrito.  My husband would die at the amount of calories he consumed last night.  I'll inform him when he gets home today;)  Let's just say, I'm glad I only ate one!

Here's what I ate:

Greens and whey protein shake - 150
almonds - 160
1/2 tuna sandwich - 150
2 rice cakes with peanut butter and honey - 350
1 large peach - 100
almonds - 160
cliff builder - 270
crisp bean burrito - 427

Total for the day - 1767

On a better note, I came across some leg exercises on pinterest that I might be able to do in another week after the swelling of my knee has gone down, hopefully!!!

Journal Entry For May 23rd

I felt pretty good about today:)  For me, it's so hard to not workout during the day!  Working out for me does so much more than simply build endurance and burn calories.  Working out is so healthy for my mind and mood as well!  Not being able to barely walk is killing me!  Have you ever been injured for a prolonged amount of time?  If so, what did you do to keep yourself sane?

Today my diet went like this:
eggs and veggies - 200
cliff builder - 270
quinoa salad - 230
sweet potato with butter - 200
quinoa salad - 200
toast with jam - 140

Total for the day - 1240

Journal Entry For May 22nd

Okay so I realized today that when I get super stressed, sugar or bad food really does something for me:(  Unfortunately two seconds later I feel horrible for eating whatever it is that I shouldn't have eaten.  Vicious cycle if you ask me:)  Yesterday was a super hard day for me and I felt like I was doing great but then the evening rolled around and I decided that I needed to make some baked donuts.  What?  I don't even like donuts!  What is going on with me?  Either I'm extremely stressed (totally!)  or my hormones are out of whack and I'm wanting things I never eat.  Either way, I did make them and I did eat some.  They were however the healthy version of a donut and only had 1/2 cup sugar in the whole recipe so I didn't feel too bad.  I think they each only had about 30 -40 calories so I was able to enjoy 4 without feeling too too bad:)  Tomorrow which is really today is going to be a great day!  I've already done very well and feel that it's going to be a successful day! :)  It's okay to fall off track once in a while, just make sure you get right back on track and you'll be fine:)

Here was what I ate yesterday:
Scrambled eggs with veggies (pepper, onion and broccoli) topped with salsa - 150
Toast with butter - 140
small peach and a string cheese - 110
cliff builder bar - 270
goldfish and an apple - 370
potstickers - 150
3 baked donut holes - 100
Total calories for the day - 1290

Journal Entry For May 21st

Ah...I was going to do so well and then was doing okay but then...the chocolate goldfish came out!  They actually don't have a whole lot of sugar but they are not the snack I should be going to!  I did only eat one serving and then stopped but because of that one serving went over the calories I wanted to eat for the day!  I am trying to stick to a 1200 calorie diet because I am not doing any form of physical activity so If I don't want to gain weight while injured I figured I will manage my caloric intake the best I can;)  So my day yesterday went like this...And I always drink water or lemon water throughout the day:)  Hopefully tomorrow will be better!  My will power isn't where it need to be right now but I'm trying to strengthen it! Join me in this little journey of mine and let me know how you're doing?  And if you have any fun tips or recipes that work for you, please share:)  Have a great day!

cereal - 300 calories
pretzles and string cheese - 140
cliff builder - 270
kids cliff bar - 100
quinoa salad - 130
1/2 cup berry/green smoothie - 70
grapefruit - 70
goldfish - 200
3 pot stickers - 160
1 small peach - 50

Total colories 1490

Motivated

Friday I fell off my horse and hurt my knee and shoulder pretty bad.  This means I will not be able to workout for probably 2 months.  That's a long time and I realize that I need to watch my diet very carefully.  I figured that for the next little while I would do posts that are kind of like journal entries to keep me on track and motivated:)  If you want to follow along and stay motivated with me as far as diet goes, I would love your input and comments!   My first and most important challenge is going to be avoiding sugar.  May the challenge begin!

8 Great Metabolism Boosting Foods

Sometimes you simply need a little jump start to help get you on the right track to your weight loss goals.  Exercise is of course very good and healthy but that alone will not be enough to get you where you want to be.  You have to focus on your diet!  Work on creating healthy meals that you really enjoy!  Play around with different spices and combinations of food and make it fun!  Here is a little list of some great food choices that will aid in boosting your metabolism to give you the jump start you need.

1 - Broth based soup
2 - Apples
3 - Pears
4 - Grapefruit
5 - Broccoli
6 - Lean meat
7 - Oatmeal
8 - Hot peppers

Why these metabolism booting foods work!

Each of these healthy food options, helps to keep you full longer without all the calories.

Water rich fruits and veggies allow you to eat more without going over your calories.

High fiber foods keep your digestive system on track which in turn keeps your insulin levels even and prevents further fat storage.

Lean meat boosts your metabolism and burns calories because of the protein which takes longer to break down in the body.

Shoulders

Want sexy, toned shoulders?  Try these shoulder exercises for 8 weeks and you'll see a difference in your newly sexy sculpted shoulders.

1 - Resistance band internal shoulder rotation

2 - Resistance band external shoulder rotation

3 - Standing military press

4 - Standing one arm shoulder press

5 - Seated Arnold Shoulder Press (my personal favorite!)

6 - Barbell upright row

7 - Lateral dumbbell side raises

Loose Weight Fast With One Move

Jump roping has been around for ages and is one of the most effective ways to help you loose weight and rev up your metabolism.  Not only will jump roping help you to loose weight fast, it also is very beneficial to your health and wellbeing as it helps to drain your lymphatic system and rid your body of toxins.  Jump rope for 5-10 minutes a day and in 4 weeks you will see the weight start to fall off!

Calorie Calculator

I just found a great tool on HealthyWeightForum.Org to really help you figure out exactly how many calories you need to eat in order to loose the amount of weight you're wanting to loose.  It's such a great calorie calculator.  It will show the results in red if it's impossible, yellow if it's too few calories to be healthy while loosing weight and then white when showing a healthy amount of calories to intake in order to loose however much weight you want to loose.  I love it because it puts your weight loss goals in perspective and give you a more realistic goal and idea of when you'll see results and how much weight you'll loose week by week.  Make sure to read what the activity levels mean to get more accurate results.  Let me know what you think! :)

5 Ways To Loose 5 Pounds Fast!

I've come up with 5 healthy ways to loose 5 pounds fast.  Stick to these 5 steps and you will see a difference in yourself.  You will look and feel so much better and hopefully that will be enough to keep you motivated to continue to follow these simple steps and really change your lifestyle to accommodate reaching your weightless goals.  It's up to you!  You are the only one who can change yourself!  I believe in you!

Make it a great day! :)

1 - Move
Move, as in move your body.  You have to burn more calories than you eat in order to loose any weight.  Go for walk in the morning before work or even drive to work early so you can walk for an extra 15 minutes.  Walk to lunch.  Go for another 10 minute walk after dinner.  Just making time to fit in an extra 10-15 minutes of some kind of physical activity during the day will definitely burn extra calories and help you shed those 5 pounds.

2 - Avoid Processed Food
By avoiding processed food, you are forced to consume fresh fruits and vegetables.  Fresh fruits and veggies have more vitamins and minerals to keep you're body at it's finest, allowing you to yet again loose that unwanted weight.

3 - Fill Up On Water
I can't say enough about how important and healthy it is for you to drink water.  Don't even buy juice or soda!  Water keeps you're body running smoothly, keeps your skin healthy and keeps you feeling satisfied so you don't binge on bad food.  Try keeping a water bottle with you at all times and every time you even think about food, drink some water until it's really time to eat or until you're truly hungry.

4 - Break Up Your Workout
Try breaking up your workout into two different sessions.  Do your cardio in the morning and then your strength training in the middle of the day or at night.  By breaking it up like this you are making it so that you don't have time to just sit around.

5 - Get Up And Go To Bed At The Same Time Everyday...Even On The Weekends
Doing this helps keep you on a good schedule and forces you to be more organized which will then allow you to get in your workouts, feel more accomplished and become much healthier.
 

The Perfect Shade Of Pink

Pink is my random obsession this week:)

Nothing says feminine more than the color pink, and the perfect shade at that.  This is the softest, prettiest, most subtle shade of pink I could find and I love it!  It makes me feel so elegantly girly...

Don't Quit

This is so true!  Make up your mind to stay with whatever it is you are doing.  You can do anything! 

How To Get A 6 Pack In 6 Weeks

In order to get a six pack in six weeks you must follow a healthy diet in order to see any results, and make sure your eating enough calories but not too many.  Try to get at least 4 days of some kind of aerobic activity in as well.  Even people who eat healthy food but eat to many calories of healthy food can be overweight.  It's all about balance and proper portions.  Making sure you're getting enough protein, carbs and good fat.  Don't be afraid of good fats!  They're good for you.  Make sure to do all the moves properly to avoid injury.  Always check with your doctor if you have any concerns about certain exercises.  You'll be performing 30 reps total for each exercise.  You can rest for no more than 10 seconds between each set of 10 reps.  Good luck! :)

Make it a great day!

Do 10 reps and repeat 3 times.

Do 10 reps and repeat 3 times.

Do 10 reps and repeat 3 times.

Do 10 reps and repeat 3 times.

Do 10 reps and repeat 3 times.

7 Easy Ways To Burn Extra Calories

Do you not have time for the gym?  Here are 7 easy ways to incorporate burning those extra calories.  What more of an incentive for cleaning your house, cooking meals, and keeping up on your yard than to be able to burn tons of calories while doing so.  Happy cleaning, cooking and gardening:)

1 - Cooking for 1 hour = 150 calories 

2 - Gardening for 1 hour - 240 calories

3 - Moderate household chores for 1 hour - 210 calories

4 - Carrying small children - 180 calories

5 - Mopping for 30 minutes - 110 calories

6 - Vacuuming for 30 minutes - 110 calories

7 - Sweeping for 30 minutes - 120 calories 

8 - Mowing the lawn for 60 minutes - 270 calories

4 Amazing Butt Exercises

While most would like to be able to "spot" reduce, it's just not possible.  You have to follow a great diet and you have to exercise regularly!  You can however build muscle in specific areas and then as we all know, the more muscle you have the more calories you're going to burn and the easier it will be to loose those extra pounds.  Once you loose those extra pounds,  you will then be able to see the muscles you have been working on.  I've come up with a few of my favorite butt exercises for you.  Let me know how you like these! :)  

Make it a great day!

Bulgarian Split Squat

These are somewhat of an advanced move so make sure you're comfortable with the basic lunge and squat before you try some of the more advanced exercises.  If you're already advanced, you can add weights to this exercise and get an even better leg workout.  Make sure you're using proper form!  Your forward knee should NEVER go over your forward toe, back straight, shoulders back, looking forward, arms to your sides or you can place them on your hips and your ready to go.

Walking Lunge

The walking lunge is such an effective exercise and should also be performed with proper form.  As a rule of thumb, always roll your shoulders back and hold good posture while performing any exercise.  This works your glutes, quads and hamstrings.

Basic Squat

Ah, the classic squat...what more to say, gotta love these.  Remember good form!

Butt Raises

I learned these back when I was a dancer...If you're more advanced, you can put a dumbbell on your pelvis as you move up and down.  These are great for defining the base of your butt.

Remember, remember...PROPER FORM!!!  Proper form is what will make it or break it.  Don't think you need to do 500 reps in order to get results.  All you need is a good diet, get some cardio in about 4-5 times a week and you will definitely see results.  I usually do about 3 to 4 rounds of 15-20 reps with little to no weight.  You can adjust your weight to your comfort level and goal.

4 Ways To Loose Weight Without Exercise

Although exercise is extremely healthy and good for you, sometimes our bodies or circumstances don't allow us to fit in that time at the gym.  No real exercise and still loose weight?  Sounds to good to be true right?  If you really focus on these 4 tips, you will be able to maintain and even loose weight without setting foot in a gym.

1- Make Sure You're Truly Hungry

When hunger strikes, make sure you're really hungry and not just dehydrated and need water.  Being dehydrated can make you feel hungry for food even though all your body really needs is water.  Drink at least 6-8 oz of water then wait 20 minutes and reevaluate your state of hunger.  

2- Illusions

Try using smaller plates, bowls and even utensils when you eat to trick your mind into thinking your'e eating more.  Using a smaller plate or bowl will allow you to really fill your plate yet you're only actually eating about half of what you would normally if it were on a regular sized plate.  Using smaller utensils allows you to slow it down when it comes to consuming your food.  Sometimes we eat way too fast and our bodies are robbed of being able to actually taste and ingest the food that we're shoveling down our throats.  Taking smaller bites takes longer, therefore your'e body is able to process what and how much you're eating and then lets your brain know you're full much sooner.

3 - Fill Your Schedule With Calorie Packed Activities

At the beginning of each week, sit down and write out your schedule for the week.  Make sure you're filling your days with things for you to do that will burn a few extra calories.  For example, if you're a stay at home mom or dad you could go to the park and run around or clean your house more.  If you work, walk somewhere for lunch instead of driving.  Try to think outside the box and mix up your normal routine.  If you usually come home go to the kitchen then plop yourself down on the couch, switch it up.  Come home, get your hiking shoes on and go for a hike or even just a stroll around the block.  Take your dog for a walk.  Wash your own car.  Pull your own weeds.  Clean your own house.  You get the picture right?  

4- Stop With The Mindless Eating

I see this all the time…just because your bored doesn't mean you need to eat!  This goes back to the planning and filling your time with good activities that leave you no time to eat mindlessly.  We are such creatures of habit that we have to make more of a conscience effort to change our patterns.  When we make that conscience effort to change the way we do certain things and stick to the change, we then create new habits that will be much more rewarding and create happy healthier individuals. 

If you have any other tips that have worked for you, please share:)

Make it a great day! 

Mint Green

Nothing says spring like the perfect shade of mint green.  I love the spring season with the new grass coming up out of the ground and the colorful fresh flowers in bloom.  And then the colors in fashion to coordinate with the season...Effortless!  This post is not totally health or fitness related but it is one of my random obsessions:)  What are some of your favorite spring colors?

5 Ways To Help You Loose Weight

Swimsuit season is coming in hot, so it's time to kick it in high gear and get rid of some excess body fat.  I know I titled this post, "5 Ways To Help You Loose Weight" but please don't focus on the actual number you see on the scale.  If you can just focus on eating healthy and controlling your portion sizes, this will be much easier and way less stressful for you, and you are sure to see results sooner than later. :)  If you have any other tips that have helped you shed that unwanted body fat, please share! 

Make it a great day! 

1- Eat Breakfast

Eating breakfast is so important for more than just weight loss goals.  It helps your mood so you feel happy, it helps your brain so you can think more clearly and it helps give your metabolism the boost it needs to get going for the day.  Breakfast is one of those meals that you can get away with eating good healthy complex carbs and feel no guilt from doing so.  I always try to include a complex carb, some protein and little good fat in my breakfast.  One of my favorite go-to breakfasts is a little bowl of oats with 1 scoop of vanilla protein powder, chopped nuts (usually cashews or almonds), a little almond milk and a few raisins or craisins.  Another one of my favorite breakfasts is 1-2 fries or scrambled eggs on top of 1 piece of whole wheat toast and salsa to top it off.

2 - Eat Smaller Meals More Often

If you take 3 normal size healthy, well balanced meals and split them up into 5 or 6 little "snack" meals and then spread them out throughout the day, you would be loosing weight in no time!  Eating smaller portions more often really boosts your metabolism and allows your body to use everything you've consumed for energy instead of storing it away as fat.  When you eat smaller meals, you have to make sure you're eating balance meals so they you'r body ins't ingesting all these empty calories and then telling you it's hungry 2 seconds later.  

3- No Bread After Breakfast

Since whole wheat bread is a complex carb it takes your body longer to digest it, which is why your able to get away with eating complex carbs in the morning.  After breakfast though, if your looking to loose weight quicker, skip the bread and complex carbs.  Go for the veggies and lean proteins!

4- Eat Enough Protein

Eating protein not only helps keep you full longer, it also is the key component in repairing and maintaining your muscles after you workouts.  And we all know that having muscle is incredibly important in helping you loose excess fat.  

5 - Stop Eating Out!

Eating out is one of the deadliest things you can do to sabotage your weight loss goals.  I know that restaurants have become a little more healthy but the food is not near as fresh and doesn't have near the amount of nutrients in it as it would have if you bought it yourself and prepared your own meals.  Plus, when you buy your own food and prepare your own meals you are forced to plan out your own menu.  When you plan out your own menu you are setting yourself up for success because you can now control exactly what gets brought into your home and ends up on your plate.   

5 Ways To Boost Your Metabolism

It can be intimidating to start a new chapter in life, one that involves a healthy, fit you!  It makes it a little easier to reach your weight loss goals when you have a metabolism that's working for you rather than against you.  Here are 6 things you can do to really aid in helping you get to where you want to be.  Number one is sticking to your goal!  Make realistic goals so you don't get overwhelmed and give up.  Just think baby steps:)  Once you get a few baby steps down, move onto the next step and you'll be looking and feeling great in no time!  Good luck!  I know you can do it!  

1 - Build More Muscle

The more muscle you have, the more calories you will burn and you don't even have to do anything.  Every pound of muscle burns between 5-7 calories in a day.  That means that say 135 lb female will burn between 675 and 945 calories a day doing nothing.  

2 - Eat, Eat, Eat

When people try to loose weight, they tend to think that drastically cutting back on calories will do the trick.  While they might loose a bit, almost all of them will gain the amount they lost plus some over time.  The reason for this is because when you limit your calories so much, your body automatically goes into starvation mode and begins to store everything and anything you put in your mouth, including healthy foods.  The best way I've found, is to eat every 3-5 hours just a little something that has carbs, protein and maybe a little fat and around 200-500 calories.  By eating this way you are constantly keeping your metabolism going, which makes your metabolism become faster.  Just what we want! :)

3 - High Intensity Interval Training (HIIT)

This type of training boosts your metabolism the most due to the intensity.  When you perform HIIT, your metabolism goes into overdrive for up to 3 days!  Doing this type of training 4 times a week will really aid in your weigh loss goals.  I have a few examples of this under my "Workout" section.  You can also take any exercise and create your own HIIT mix, just make sure you have a mix of strength and cardio when creating your own!:)

4 - Water

Make sure you're drinking plenty of water.  You don't have to necessarily over-do the whole water thing.  Just make sure you're getting between 6-8 glasses a day.  Staying hydrated will help keep your metabolism going and your body running smoothly, so drink up.

5 - Spice It Up

Adding spice to your meal will help increase your metabolism.  One of my favorite snacks as of late is putting humus on a corn tortilla and drizzling cholula or smoked tobacco sauce on it, so good!  If you're not a into spicy foods, ginger and mustard will also help raise your metabolism.

6 - Protein, Protein, Protein

Make sure you're eating enough protein!  This one is so important for so many reasons.  For one, protein builds muscle and muscle burns fat.  Two, Protein helps regulate your blood sugar which stabilizes your insulin, which helps regulate your metabolism.  And three, protein supports your immune system, which keeps you healthy and vibrant.  Some of my favorite sources of good protein are fresh alaskan salmon, garbonzo beans, black beans, chicken, greek yogurt, nuts, seeds and eggs.  Hemp seeds are an exceptionally great source of protein and can be easily thrown into almost any dish you're making!

  

Spicy Cucumber Salad

I hope you're all having a great start to your week!  I know for a lot of people you crash on the weekends and then pick back up starting Monday.  If that's the case, then this is a great salad to use for lunches, dinners or just a snack.  This salad has very few calories and you can eat more than usual and still loose weight.  Besides the benefits of cucumbers, the spices in this dish will rev up your metabolism and help you burn off those calories and feel good again.  Let me know what you think of this recipe!  I found it off Jeanette's Healthy Living:)  I would like to find a few more cucumber salad recipes to get me through spring and summer, if you have a favorite let me know:)  Thanks!


Make it a great day!


2 cucumbers (thinly sliced)
1 Tbsp salt
1 Tbsp red pepper flakes (adjust for more or less spicy)
1 tsp toasted sesame seeds
1 tsp crushed garlic
1 tsp sesame oil
1 Tbsp sugar

Combine cucumbers in salt and in colander, place over a bowl. Allow to sit for 25 minutes.
Place salted cucumbers on a layer of paper towels and pat dry.
Combine red pepper flakes, sesame seeds, garlic, oil and sugar in bowl.
Add cucumbers and toss well.
Serve chilled.