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Archive for March, 2012|Monthly archive page

Friday Foodie: March 30, 2012: Laughing Cow Cheese

In Friday Foodie on March 31, 2012 at 6:08 am

I am a great lover of food.  But I am not a “foodie.”  Foodies are those who love talking and thinking about intricate ingredients, who savor nights at celebrated restaurants serving haute cuisine, who love gourmet cooking shows.

I just love to eat.  And, I hate to cook.  There is so much healthy-living wisdom out there about the importance of cooking your own food to accelerate weight-loss.  If you aren’t controlling the ingredients and portion sizes, who will?  Each Friday I will search out a new SIMPLE recipe or offer a food tip that is also easy on the wallet (I hate it when a new recipe has so many ingredients that you spend a fortune just trying it out.)  Feel free to post your favorite quick, simple and healthy recipe and/or cooking tips!

Here’s to a new kind of foodie – one who appreciates homemade, healthy, tasty, fresh food.

This week’s tip is Laughing Cow cheese.  http://www.thelaughingcow.com/products/light-swiss-original/
These wedges have only 35 calories and are perfect for a lower calorie sandwich or burger.  For me they take away the (strong) desire to put mayo on everything. :)  These are reasonably priced and in your local grocery store (in the US).  One wedge goes a long way.

Daily Menu: Saturday March 31, 2012

In Daily Menu on March 31, 2012 at 5:55 am

Here’s tomorrow’s menu:

Breakfast:

Yogurt with blueberries; oatmeal with cinnamon

Lunch:

Sausage, bun, broccoli, apple

Teatime (optional):

Oatmeal with raisins and milk

Dinner:

Friend making dinner but I know it is going to be pretty healthy – chicken, cauliflower and asparagus I know are on the menu.

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

Thanks for reading this and I wish you much luck on your own healthy journey!

Daily Wrap-Up: Friday March 30, 2012

In Daily Wrap-Up on March 31, 2012 at 5:52 am

Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A: Dozed with the baby even if I couldn’t fully fall asleep

Water: A: Drank at least 8 cups today.

Food: A-: Had a small amount of Easter candy but other than that stuck to the menu.  I feel like this warrants an A- because I wanted to eat so much more – my hubby has cake in the house and I wanted to finish off the jelly beans and I didn’t.  So proud!

Exercise: A: Walked dogs and did stretches

Vitamins: A:  Took them

Final Thought of the Day:  It was really hard to not finish all the jelly beans.  I literally had to remove myself from the room they were in and tackle a small project.  By the time I came back into the room I didn’t have the craving anymore!

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

Thanks for reading this and I wish you much luck on your own healthy journey!

Daily Menu: Friday March 30, 2012

In Daily Menu on March 30, 2012 at 6:43 am

Here’s tomorrow’s menu:

Breakfast:

Yogurt with blueberries; oatmeal with cinnamon

Lunch:

Chicken meatballs, rice, spinach&broccoli, apple

Teatime (optional):

Oatmeal with raisins and milk

Dinner:

hamburger, green beans, rice, salad

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

Thanks for reading this and I wish you much luck on your own healthy journey!

Daily Wrap-Up: Thursday March 29, 2012

In Daily Wrap-Up on March 30, 2012 at 12:00 am

Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A: Slept in with the baby = heaven!

Water: A: Drank at least 8 cups today.

Food: A-: Stuck to the plan except substituted an Odawala bar for dinner’s rice because I needed some sustenance on the way to pick hubby up at the train before dinner.  Had a very small amount of Easter candy when a guest came by. Can you tell I use visitors as an excuse to enjoy non-diet food??? But that is part of my plan!  It is how I want my eating life to be like: treats are meant to be shared and enjoyed  as part of a community on special occasions, not for when we are alone with our spouse on the couch watching TV…

Exercise: A: Lots of walking

Vitamins: A:  Took them

Final Thought of the Day:  It was such a relief eating my food today and knowing that it was in a healthy caloric range for breast-feeding and for losing a pound a week.  See today’s post on the great info I found: http://losingthatpregnancyweight.wordpress.com/2012/03/29/thursday-thoughts-march-29-2012-how-many-calories-when-nursing/

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

Thanks for reading this and I wish you much luck on your own healthy journey!

Thursday Thoughts: March 29, 2012: How Many Calories When Nursing?

In Thursday: Outside Thoughts on March 29, 2012 at 7:50 pm

I really have no idea if I am eating too much or too little.  I want to make sure I lose weight but I also want to make sure I consume enough calories so my body feels like it isn’t in starvation mode and can produce enough milk for my sweet baby girl.

According to the American Academy of Pediatrics a nursing Mom should consume 300-500 calories more a day.

HealthyChildren.org – Eating for Two: Your Diet And Breastfeeding.

I found this great tool online to find out how many calories I should be consuming per day (if I weren’t breast-feeding).

http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

It has a calculator on there that asks you for your gender, your height, your current weight, and your desired weight.  It then gives you results detailing how many calories you need to eat to maintain your current weight, to lose a pound a week with exercise, to lose a pound a week without exercise, to gain a pound a week, etc, etc.  What a great tool!

I am focusing on this result: “If you reduce your current caloric intake to 1668.6 calories per day you will lose one pound per week without exercise.”

So, if I add the calories I should be eating to lose one pound a week to the additional calories I should be eating for breasting (I’ll use an average of 400 additional calories) then ballpark, I should be consuming approximately 2000 calories per day.

Am I?  I really have no idea.  So I decided to find out how much today’s menu’s caloric intake is:

Breakfast:

Yogurt 130 with blueberries 84; oatmeal 102 with cinnamon

Lunch:

Sausage 240, bun 190, spinach 77, apple 95

Teatime (optional):

Oatmeal  300 with raisins 100 and milk 43

Dinner:

Meatballs 200, broccoli 60, rice 216, salad 34

Total for today: 1871

So, my menu is definitely within the weight loss range but also I am getting enough caloric intake for breast-feeding! Yay!

I also checked out a few other articles for safety on weight loss after pregnancy.  They are written by lactation consultants but it is hard to tell if they are based on science or are mostly anecdotal:

http://kellymom.com/nutrition/mothers-diet/mom-weightloss/

http://www.babycenter.com/404_is-it-safe-to-try-to-lose-weight-while-breastfeeding_2602.bc

http://www.llli.org/faq/diet.html

After reading these articles, it is super helpful to know that my current caloric intake is enough for my milk supply and that women in famine conditions can produce perfectly nutritious milk so I have not jeopardized my sweet baby.  BUT, I sure wish I had read these articles before.  It would have saved me a whole lot of fretting, especially since they say to wait until after the second month to diet in order to establish good milk supply… I had a lot of weird body issues and shame over how much weight I had gained.  I was really caught up in what people would think of me, especially at work!  What a waste of time and mental energy (not to mention negative energy) when I have a new babe at home.  I hope some other woman will read this one day and it will save her some of the agony I put myself through!!

Thanks for reading this and I wish you much luck on your own healthy journey!

Wednesday: Weigh-In: March 28, 2012

In Wednesday Weigh-Ins on March 29, 2012 at 5:46 am

POSTPONED!!  I woke up this morning and weighed myself but my scale was on the fritz!  It gave me three different weights (and two of them I didn’t like btw….)  Going to buy a new scale this week and weigh in fresh next Wednesday.  Super frustrating!

Daily Menu: Thursday March 29, 2012

In Daily Menu on March 29, 2012 at 5:36 am

Here’s tomorrow’s menu:

Breakfast:

Yogurt with blueberries; oatmeal with cinnamon

Lunch:

Sausage, rice, spinach, apple

Teatime (optional):

Oatmeal with raisins and milk

Dinner:

Meatballs, broccoli, rice, salad

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

Thanks for reading this and I wish you much luck on your own healthy journey!

Daily Wrap-Up: Wednesday March 28, 2012

In Daily Wrap-Up on March 29, 2012 at 5:30 am

Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A: Didn’t nap but wasn’t overwhelmingly tired

Water: A: Drank at least 8 cups today.

Food: B: Followed my menu but in addition to coffee cake I had candy that I served to our guest.  Then had some nacho chips for dinner instead of rice.  I got very upset about both these things and went into that you-are-a-failure-throw-in-the-towel spiral which is never a pleasant head space to be in!  But I didn’t throw in the towel!  I talked to a close friend about it and she was like well, maybe it just tasted good???  No big deal!

Exercise: A: Lots of walking

Vitamins: A:  Took them

Final Thought of the Day:  How hungry while dieting should you be when you are breast-feeding?  If I wasn’t breast-feeding I know the portion sizes and amounts that make sense for me at a healthy weight.  I need to do some research!

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program

In Tuesday Tenets on March 28, 2012 at 6:11 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs.  Goodbye pregnancy weight!!

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

*** Wednesdays are Weekly Weigh-Ins: If I weigh myself on a daily basis I will drive myself nuts!  Wednesdays are not the traditional “I’ll start by diet on ____day” so I think that works for my Program (since it isn’t a diet!)  Plus, I’ve already been weighing on Wednesdays since the baby was born.  Note, it is important to record the amount lost for the week as well as the amount lost overall.

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

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