It’s been awhile. I just wanted to give you all a heads up…I have a new blog: thefreespiritedmama.com which will have healthy recipes, fitness tips, workouts, DIY arts/crafts ideas, stories about adventures, etc! Please check it out and subscribe to my email list!
Thank you!
Danyale
The number one law that can’t be avoided when it comes to weight loss is the “law” of thermodynamics which simply means that you MUST burn MORE calories than you eat. You may be thinking wow, that seems like a lot of calories…but remember you are burning calories all day long unless you really just sit there all day. There are a bunch of ways to achieve this deficit.
One way to start would be by reducing your daily intake by trading in empty-calorie food that you’re likely to binge on for nutritious whole foods that will fill you up. In order to do this just take it one step at a time.
Step 1: Eliminate added Sugars
This one step is the SIMPLEST way to quickly clean up any diet. I read somewhere that Americans eat about 82 grams of sugar a day which is almost 20 teaspoons then equaling over 300 calories!!! Are you kidding me?! We should be eating no more than 8 teaspoons of sugar a day…which is less than 10% of your daily food intake. So where is all this sugar coming from? Well besides soda and candy (both FULL of empty calories) you may be consuming too many baked goods, breakfast cereals, FLAVORED yogurt, ice cream plus sugar is hiding in other everyday products like ketchup, granola, dried fruit, fruit juices, etc.
Step 2: Cut back on Starch
Starches are the main carbohydrates in bread, pasta, & rice (and I’m not talking about just the white bread, pasta, etc.) Whole-wheat/whole-grain pastas, etc. also contain starch. Why are starches bad? Well, for starters, too much starch messes with your blood sugar. Limit yourself to 2 servings of starches a day. Consider 1 serving to be about 20 grams of carbohydrates (equal to about 1 slice of bread, one cup of oatmeal, half of a large potato, 1/2 cup of pasta, rice or beans. Remember you burn more carbs. on the days you workout so give your body more fuel on the days you need it, and less on the days you don’t. Also, always choose whole wheat/whole grain pastas, breads, etc. & brown rice unless you are allergic to wheat of course.
Step 3: Watch your CALORIES
You need portion control. Remember there is 3,500 calories in 1 pound of fat. You can easily be consuming that many calories a day if you are eating any of the above to an extent. Eat until you’re satisfied, not stuffed. Focus your diet on healthy food options like proper doses of protein, fiber and good fats that fill you up, keep you satisfied and regulates your blood sugar. This will help you reduce the number of calories you consume, speeding up your fat loss! However, if you have too many “cheat” days, or if you eat mindlessly you’re not likely to lose fat. Think about what you’re putting into your body. Try keeping a food journal. This can help you make better food choices throughout the day and help you keep track of calories.
This is such a good desert/snack idea. Use dark chocolate chips= brilliant.
To ensure that good, healthy foods will be always be available when you need them, use the Sunday Ritual. This is performed by setting aside time every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables. Grab them in the morning and bring them with you regardless of what your day holds in store for you.
By planning, preparing and storing your healthy meals for a whole work week you’ve taken the stress out of settling for something below par.
First start by making out your meal plans for five full dinners and 5 lunches using the 2 and 4 Method. Start by choosing two healthy meats (grilled chicken, ground turkey, tilapia, etc.) and four vegetables (fresh if you can) you will primarily work with for the week’s meals. Of course, you will need to have additions for your meal plans on hand, such as fruit, whole wheat pastas, whole wheat bread and possibly whole wheat tortillas. Think about how you can use each meat and vegetable you select at least twice.
A day devoted to feeding yourself and/or family for a week is a day well spent, saving you time, money, bad choices and stress.
After hoping and praying that our little guy would arrive sooner rather than later (for my own selfish needs I admit, as I wanted to have more time to train for my favorite half marathon in October) and after trying every trick in the book to induce labor (which NOTHING works by the way so really…don’t waste your time or money) our little dude decided to arrive fashionably late. A week and two days late to be exact.
My last bump picture.
It was a Monday night, September 2nd on Labor day (isn’t it ironic?) when our little dude decided that he would try to grace us with his presence. The key word here is TRY. My husband had just gotten off of work at 10 pm and called me when I started having painful, consistent contractions. When he arrived home I had already started timing my contractions which were anywhere from 1:30 to 5 minutes apart each lasting 45 sec. to a minute and a half. This went on for a while so we decided to get our hospital bags (which had been packed for about a month) and head to the hospital.
This was our last picture as non-parents! This was during our 1 hour hospital walk.
Once we got to the hospital we found out that I was only 1 cm dilated which was pretty much no progression from my previous disappointing appointments (yes, I’m impatient). However, my contractions were strong and consistent so they decided to keep me overnight at the hospital. Around 1 am they told me to walk around the hospital for an hour in hopes that my dilation would progress. So the husband and I went on our own little tour of the hospital. It was a beautiful evening so most of the walking was done outdoors. My contractions started to get even more painful, so painful that I couldn’t walk through them, but found myself clenching on to my husband instead. After that hour we went back in only to find out that I had not progressed yet again. They decided to drug me to help my tense body relax and to help with the pain…not to mention knock me out for a few hours. AJ decided to go home and get a little sleep while I was knocked out. I woke up at 6:30 am in so much pain. Each contraction was worse than the previous one so I called for the nurse. She decided to check me again and finally some good news, I was 4 cm dilated!! Woo hoo! I was told they were going to take me to the labor and delivery floor now and that my baby boy should be there by that afternoon. I was feeling beyond excited and in pain. I text messaged my husband to get to the hospital immediately and then asked if it was too soon for an epidural…which I pretty much got 15 minutes later when I got to my laboring room.
Playing the waiting game…
Oh sweet relief. I had my husband at my side, an epidural in place and I was 4 cm dilated. All of our family was on their way or arriving as we sat excitedly in the room, waiting. 12 pm came around and I was still 4 cm dilated. They decided to break my water for me in hopes that this would speed up the process. Sure enough, a few hours later and another dose or 2 of medication later, I had progressed another cm which is NOTHING! Finally, by 6 pm I was about 6 cm dilated, starving and parched. They allowed me to eat some ice chips and jello but no water. Family and friends had come in to see me, give me little gifts and wish me good luck throughout this time. By 9 pm I had a fever, and a swollen cervix, not to mention another few doses of the pain killing medication. The medicine from the epidural kept wearing off every couple of hours. The husband and I started to grow impatient, but what could we do but wait it out?! Over time I finally progressed to 7.5 cm and stayed that way until 2 am.
At 2 am I still had a fever and a swollen cervix. I was also losing oxygen and the baby’s heart rate had increased significantly. It was then when the Doctor and Nurse came in to have “the talk” with me. I was going to need a C-Section. I was not progressing fast enough and because I was stuck at 7.5 cm they feared the baby was in an odd position or couldn’t fit through. Plus my fever wasn’t getting any better, etc. I started to cry…this was my worst nightmare. Here I am feeling like my hips are ripping apart, like my back was being hit by a hammer, like my head was going to explode, with the biggest fear of needles, blood and surgery…28 hours later and I had to get a C-section. They gave me an oxygen mask, and 45 minutes to let my new reality sink in. AJ informed our mom’s who were sleeping in the waiting room (bless their hearts)…they came in to see me before I was wheeled away to get my surgery.
Once I arrived to the operating room they gave me a new epidural as I was in SO much pain. After the new epidural was placed they put me on a new bed and gave me some more drugs. The next thing I remember was waking up in what I thought was heaven. I remember thinking I had passed away and that I was looking down at everyone in the operating room. I slowly snapped out of it and realized I was indeed alive and began asking questions. The husband said then my sense of humor and positive outlook kicked in as I made funny remarks about being alive and on drugs. I guess I had also thanked the staff several times for doing such an awesome job with drugging me and getting the procedure done quickly. I also said a few other remarks that I will not say as they involve foul language but are hilarious none the less. =) In the end I found out that my hips and pelvis are too small for giving birth, that’s why I stopped dilating at 7.5 cm which makes sense…I am a very petite 5’2″ girl who can shop in the little girl’s section. At least I now know for next time.
My precious angel, baby Wyatt came into this world at 3:40 am on Wednesday, September 4th! He was 7 lbs 7 oz and 21 1/4 inches long. Our wonderful parents and siblings got to meet him about an hour later. All of the waiting and pain was TOTALLY worth it. It was the BEST worst day EVER!
We ended up staying at the hospital a couple more days before getting discharged early. Wyatt and I passed all of our tests with flying colors. AJ and I were so happy to leave the hospital and finally bring our baby boy home. Needless to say we are both head over heels in love with our little guy. He is definitely our greatest adventure.
Just minutes new!
This was at his newborn photo shoot. 1 week old!
I just had to re-post this. Yes, I feel like a brat but this is truly how I really feel. I am 41 weeks pregnant today yet I feel like I’m a month overdue. Maybe you understand, maybe you don’t. LOL =)
Things You Don’t Say To An Overdue Pregnant Woman
first things first, i’m sure most people say these things with good intentions BUT PLEASE. i beg you. just take a moment to think about what you are about to say. spare us both.
i promise the conversation will be 100x better if you take my mind off the fact that i am indeed, overdue.
no news/no baby yet? no. do you SEE my belly? right right. we are currently dealing with the same situation we were in when you asked yesterday. i didn’t casually pop out a baby in the last 24 hours and not tell you.
go walk/bounce on a ball/have sex/eat pineapple: ARE YOU SERIOUS? you think i haven’t googled ways to naturally induce labor myself? you don’t think i haven’t been trying these techniques?! as if i don’t want to meet my child already? puh-lease. been there. done that. doing these things still.
how dilated are you? whats your cervix like? why. just why are you that interested in MY vajayjay.
if it makes you feel better, i was late too. no maa’m. i do not give 2 shits cents about your labor experience. not making me feel better.
well, at least they’ll be big and healthy! thanks. i love picturing how huge my child will be.
you’re as big as a house. well thank you. you sure are kind.
your baby will come when they’re ready. really? thats how pregnancy works? because i thought he’d still be in my belly when i turn 50. jokes on me eh!
can you even walk? {actually, this was said to me at 35 weeks} did you really just ask me that? smack yourself. you sound stupid.
and again leaving my 40w appt. lady in the elevator. “when are you due?!” “today.” “what? no! i am surprised you are still walking!”“oh?… yeah. i am still walking. a whole lot actually.”
WHAT IS WRONG WITH PEOPLE.
sleep while you can/enjoy your rest: i am already not sleeping. while i’m aware that yes, life and my nights will change {GASP. you mean things wont be the same anymore?? damn. why didn’t anyone tell me this 9 months ago?!} don’t make it sound like my nights are glorious now and i get 8+ hours of sleep a night. HA. i don’t even get 4.
at least you aren’t that overdue: as if anyone wants to be any amounts of overdue? doubtful.
majority of first time moms/moms expecting boys are overdue: i am well aware that many first time moms {women in general} are overdue. that does not mean i welcome the idea of it for myself.
well, keep me in the loop! yes. the first thing i’m going to do on my way to the hospital is text each of you individually and give you my progress updates. especially you, yeah you – the person i haven’t seen in over a year. UM NO. JUST NO.
just go into labor/have that baby already! about that. I’M TRYING HERE.
no matter what, you’re going to be miserable: NO. people have said this to me since week 35, maybe even week 32. but let me tell YOU. i’m not miserable. not in the slightest bit. in fact, i legit still have moments where i forget i am pregnant! my doctors tell me my body handles pregnancy like magic. comfort wise? i’m not miserable. physically i am doing awesome. now mentally? that may be a different story… i would like to see my son. see his face. does he have hair? i’m just another mama wanting to meet her child, so sue me.
and stop calling me 3x a day asking how i’m feeling or if i’ve made progress. 1. i feel the same as when you last asked 5 hours ago or yesterday. 2. i’m sorry, but as much as i’d love to – i cant crawl into my own vagina and check out my cervix to give you that type of progress update. and 3. i promise you, we wont have a baby without letting you know its happening. ay yi yi.
Sleep: Every night is different. I usually wake up several times throughout the night either to use the restroom, because I’m hungry, because baby WGC has hiccups or because of a stuffy nose.
Best moment this week: Finishing up the nursery and hitting a major milestone: full term!
Movement: Although still very active and strong, seems to be slowing down a touch. Hoping this means labor is soon!
Food cravings: Sweets…jamba juice, oatmeal with fruit, anything cold and fruity and sometimes chocolate with peanut butter.
Food Aversions: None really…
Gender: Still a boy.
Labor Signs: Braxton Hicks contractions and achey in all of the places I’m supposed to be.
Pregnancy Symptoms: Heartburn and stuffy nose.
Belly Button in or out? In!
What I miss: Just the freedom to do what I’d like without my body limiting me.
What I am looking forward to: Meeting my baby boy!!!!
Upcoming appointments/events: Another apt. this Monday. Not sure what for exactly…
Weekly Wisdom: Patience is key.
Milestones: Hitting 37 weeks and my strep B test came back negative too, so that’s good news! Finishing the baby room (lots of DIY projects) and I’m pretty sure we now have everything we need for his arrival! I also celebrated my 29th Birthday with my family and started an online bootcamp!
Fresh young coconut water is my new obsession. It is the tastiest coconut water I’ve had. Did you know the young coconut is one of the purest and highest sources of electrolytes know to man and also a blood purifier. YUM!
These are basically the only chip I’ll eat. Late July’s organic multigrain chips are full of chia seeds, flax seeds and all kinds of other all natural nutritional ingredients! Yep, a chip that has nutritional value besides kale chips.
Yes, I’m obsessed with hummus and whole wheat pita chips, but my husband recently brought home these all natural Melba snacks and I must say I think I like them more than the traditional whole wheat pita chip. They are full of flavor, low calorie and have an awesome crunch. It was hard to stop snacking on these…no wonder they’re just called snacks and not crackers
I love Yerba Mate because it is the perfect stimulant with a number of nutrients like antioxidants (about 90% more antioxidants than green tea), amino acids, polyphenols, vitamins and minerals. Plus it helps you control your weight, aids digestion and support cardiovascular health! I especially like this organic sparkling drink because of the flavor, calorie content and the fact that it is sweetened with stevia.
So I’m pregnant and I’m not always wanting to wake up and make breakfast right away. My favorite go to quick and easy breakfast are these organic whole wheat and flax waffles from Sprouts Farmers Market. They are only 190 calories for 2 and full of fiber, omegas and protein! Top with some sugar-free syrup or agave nectar and some fresh fruit and you have an amazing breakfast.
Like I said above, I’m pregnant and I don’t always feel like cooking. This salad I found at Togos. It is the Farmer’s Market Salad…all veggies with a fat-free dressing on the side. I opted for no meat because they do not have all natural meats. I’m extremely picky when it comes to meat. This salad was very low-cal but a great, refreshing, quick salad to go!
Here’s another delicious and healthy restaurant option from Baja Fresh. I’m always looking for the healthiest options when I go out to eat even if that means revising the meal. This is the Baja Bowl with all natural, hormone free chicken. I opted for black beans and no rice. So it’s basically a big, tasty bowl of veggies, chicken and beans! I love guilt-free restaurant eats!
Rise Protein Bars are one of my favorite simply because they are all natural and they only have 3 ingredients!! Yep, no GMO’s, soy and other crap, just good ol’ almonds, honey ans whey protein!! Two thumbs up!
Fitaholic 