Connect the Dots Ginger | Becky Allen: clean eating
Showing posts with label clean eating. Show all posts
Showing posts with label clean eating. Show all posts

Monday, September 24, 2018

5 Tips To Eating Out For Special Occasions

It's a HOLIDAY WEEKEND! YAY! For us it is our Anniversary weekend. So Labor Day is pretty special for us. (hoping it doesn't turn into actual LABOR day though...3 more weeks baby girl, 3 more weeks! 14 years on Monday and we are celebrating tonight with an amazing dinner and of course we are going to indulge in a melted pot of chocolate! So let's talk about those fancy date night meals or indulgent meals. Hey, this is real life. No more restricting things. This is why we eat clean 80% of the time! So that we can enjoy the other 20%. I won't eat like this every single day (I used to want to!) Not anymore. Just occasionally am I ok with eating over indulgent food.
HERE ARE MY 5 TIPS TO HELP YOU WHEN EATING OUT FOR SPECIAL OCCASIONS!

1. DECIDE BEFORE WHERE AND WHAT YOU ARE GOING TO EAT: We have already looked at the menu and the restaurant we are going to is African inspired but looks VERY healthy and has lots of healthy options. The only thing with eating out is you don't know for sure how they prepare your food. How much salt or oil. So try to pick something that is the healthiest option. Avoid cream sauces or deep fried foods. Your tummy will thank you the next day.

2. DON'T FEEL LIKE YOU HAVE TO EAT ALL OF THE FOOD. There is nothing better than enjoying leftovers guys. If it is a good meal, the leftovers can be pretty yummy too! Most restaurants give you too big of portions anyways. It is best to eat 1/2 or 1/4 of what is on your plate depending on how BIG the portion is. Think of your containers. Because as we learned from Autumn, it is still not good to over eat even the good foods!

3. START WITH YOUR VEGGIES AND LEAVE THE CARBS FOR LAST. I know I am no fun! But make sure you get some veggies on your plate, just like your momma taught ya! And start with them first. Hey, I think of it that if you don't like veggies, eat them first so that the rest of your food takes away the taste of them! ;) But get those veggies in because they are the most important, then go to your protein, and leave any carb for last. You don't want to fill up on quick burning foods and have no room for the stuff that your body really wants and needs!

4. DON'T BE AFRAID TO ORDER DESSERT. Share your dessert with your date. That way you aren't eating the whole thing by yourself. I struggle with this because we are often split on what we want for dessert and have in the past ordered one for me and one for Matt and then tried both. Occasionally this would be ok. But every time you eat out or go on a date. Probably not. I will be sharing my pot of melted chocolate tonight but only because it is so much I don't want to waste any!

5. DON'T ORDER TOO MANY "FUN" DRINKS! Make sure you don't enjoy too much alcohol or Mocktails. (that is what I get since I don't drink any alcohol. Try to limit yourself, because they are more empty calories and if you are doing an appetizer, dinner, dessert, that is already a lot of calories! Before you go decide how much you are going to drink, 1 or 2 glasses and stick to it! Your bill at the end will thank you too!
Remember, it is ok to eat out and enjoy what you are eating. Tomorrow you will be back on your regular eating of clean eating. You just need to think about it, plan ahead (just like you do at home!) And you will have an amazing time. Remember you are there with your partner and as long as you are together, that is all that matters!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Wednesday, January 25, 2017

21 Day Fix Approved South-Western Style Egg Cups

A lot of people have a hard time getting in breakfast everyday. I used to be one of them, but now I can not go without my breakfast. And I honestly eat the same thing every day. 2-3 eggs over medium, 1/2 cup oatmeal with flaxseed, half an apple and a big cup of water. But let's jazz it up a bit and try something new

EGG CUPS!

These are easy, and you can make a bunch of them and freeze them for later.
South-western Style Egg Cups
2 egg cups per serving

Ingredients:
Non-stick cooking spray (I love using the coconut oil spray from Trader Joe's)
1/2 cup unsweetened almond milk
12 Large eggs (2 cups)
Sea Salt and Ground Pepper to taste
4 medium jalapeños, seeds and veins removed (to take away the heat), chopped
1 cup black beans, drained, rinsed
1 cup finely chopped spinach
3/4 cup finely chopped bell peppers
6 oz shredded cheddar cheese (optional)

Directions: 
1 Preheat oven to 350 degree F
2. Place 18 muffin cup liners in muffin pans (need 2 trays) and spray with non-stick cooking spray. set aside.
3. Combine almond milk,  eggs, jalapeños, beans, spinach, bell peppers and cheese( if using) in medium bowl. Season with salt and pepper and whisk to blend. Set aside.
4. Evenly pour egg mixture into prepared muffin cups.
5. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean and eggs are set.
6. Sprinkle with cheese, and place in oven for about 1 minute to melt cheese.
7. Enjoy!

21 Day Fix Containers: 1 red, 1 green, 1/2 yellow, 1/2 blue, if using cheese




Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Thursday, December 29, 2016

Healthy Lunch in 10 Minutes or Less


Did you run out of time to precook your chicken or rice before the start of the week? Check out my easy go to items that help me stay on top of my nutrition even when I do prepare ahead of time.

Oh and are you following me on Youtube? I have been adding in more videos every week! Go Subscribe!


Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Friday, October 7, 2016

8 Healthy Snack Ideas


When living a healthy lifestyle you want to aim to eat 5-6 meals a day to keep your blood sugar from dropping and to help keep your metabolism revved up and working! One of the hard things for me to get in sometimes are snacks. You wouldn't think they would be so hard, but sometimes my day just gets away from me and I just...miss it! Stop forgetting your snacks. They are too important. (This is what I tell myself all the time!)

PLAN YOUR SNACKS OUT FOR THE DAY AND PUT THEM WHERE YOU SEE THEM TO REMEMBER THEM!

Now as a exclusively nursing momma, I have to eat all the time because I AM STARVING ALL THE TIME! It is time to set myself up for success. In general I try to have 2 oz of protein with my snacks so if I am having a fruit for my snack I will often pair it with 2 oz of cooked chicken. Here are a few of my favorite healthy snacks to snack on during the day!

TAKE AND GO TRAIL MIX

Ingredients:
10 unsalted almonds
1 Tablespoon pumpkin seeds
1 Tablespoon dried unsweetened cranberries
(need chocolate? Add in 1 tablespoon of chocolate chips)

Directions:
Combine and store in snack size Ziploc bags for grab and go! 

When I make this trail mix I make 10-14 bags at a time. So that he can just reach in the pantry and pack it in his lunch! EASY and healthy!

LÄRABARS

I actually just started enjoying these bars. They are easy to carry in your purse or diaper bag for a quick snack on the go. They are gluten free, made from whole foods and have 9 ingredients or less.

APPLE AND PEANUT BUTTER
Simple and easy and old school.

FROZEN YOGURT FRUIT BARK
I saw this picture from Courtney's Sweets and fell in love with the idea!
Yum!!!

Ingredients:

1 large container of greek yogurt (2 cups)
1 teaspoon vanilla
pinch of salt
2 cups chopped fruit
3 tablespoons honey
Optional-add chopped nuts (pistachio, walnuts, cashews, pecans, almonds)

Directions: 

Line a large baking sheet with parchment paper
Mix the yogurt with vanilla, honey and salt
Pour the yogurt onto the baking sheet and spread a little to even out
Sprinkle the chopped fruit and freeze for 3-4 hours until frozen solid
Slice or break and enjoy

FRUIT SKEWERS

Can't go wrong with fruit. On the 21 Day Fix nutrition program I have 4 purple containers of fruit so I try to get them in during my snacks.

SHAKEOLOGY


I am loving having this as my afternoon snack. The perfect pick me up before dinner and still have room for dinner! Throw in some kale or spinach to add more greens to my daily eating. Wanna get your hands on Shakeology? CLICK HERE! And if you are interested in getting a 25% discount every month on your shake, LET'S CHAT

VEGGIES AND HUMMUS

Can't go wrong with bell peppers and yummy hummus. It took me awhile to get into enjoying hummus but I do like it. I go through phases though.

ANTS ON A LOG

Going back to the kid in me, gotta love me some kiddo snacks. Plus I can share these with Mason and Collin. And when having pizza, well, it is a healthy side dish too!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Friday, September 2, 2016

5 Tips To Eating Out For Special Occasions

It's a HOLIDAY WEEKEND! YAY! For us it is our Anniversary weekend. So Labor Day is pretty special for us. (hoping it doesn't turn into actual LABOR day though...3 more weeks baby girl, 3 more weeks! 14 years on Monday and we are celebrating tonight with an amazing dinner and of course we are going to indulge in a melted pot of chocolate! So let's talk about those fancy date night meals or indulgent meals. Hey, this is real life. No more restricting things. This is why we eat clean 80% of the time! So that we can enjoy the other 20%. I won't eat like this every single day (I used to want to!) Not anymore. Just occasionally am I ok with eating over indulgent food.
HERE ARE MY 5 TIPS TO HELP YOU WHEN EATING OUT FOR SPECIAL OCCASIONS!

1. DECIDE BEFORE WHERE AND WHAT YOU ARE GOING TO EAT: We have already looked at the menu and the restaurant we are going to is African inspired but looks VERY healthy and has lots of healthy options. The only thing with eating out is you don't know for sure how they prepare your food. How much salt or oil. So try to pick something that is the healthiest option. Avoid cream sauces or deep fried foods. Your tummy will thank you the next day.

2. DON'T FEEL LIKE YOU HAVE TO EAT ALL OF THE FOOD. There is nothing better than enjoying leftovers guys. If it is a good meal, the leftovers can be pretty yummy too! Most restaurants give you too big of portions anyways. It is best to eat 1/2 or 1/4 of what is on your plate depending on how BIG the portion is. Think of your containers. Because as we learned from Autumn, it is still not good to over eat even the good foods!

3. START WITH YOUR VEGGIES AND LEAVE THE CARBS FOR LAST. I know I am no fun! But make sure you get some veggies on your plate, just like your momma taught ya! And start with them first. Hey, I think of it that if you don't like veggies, eat them first so that the rest of your food takes away the taste of them! ;) But get those veggies in because they are the most important, then go to your protein, and leave any carb for last. You don't want to fill up on quick burning foods and have no room for the stuff that your body really wants and needs!

4. DON'T BE AFRAID TO ORDER DESSERT. Share your dessert with your date. That way you aren't eating the whole thing by yourself. I struggle with this because we are often split on what we want for dessert and have in the past ordered one for me and one for Matt and then tried both. Occasionally this would be ok. But every time you eat out or go on a date. Probably not. I will be sharing my pot of melted chocolate tonight but only because it is so much I don't want to waste any!

5. DON'T ORDER TOO MANY "FUN" DRINKS! Make sure you don't enjoy too much alcohol or Mocktails. (that is what I get since I don't drink any alcohol. Try to limit yourself, because they are more empty calories and if you are doing an appetizer, dinner, dessert, that is already a lot of calories! Before you go decide how much you are going to drink, 1 or 2 glasses and stick to it! Your bill at the end will thank you too!
Remember, it is ok to eat out and enjoy what you are eating. Tomorrow you will be back on your regular eating of clean eating. You just need to think about it, plan ahead (just like you do at home!) And you will have an amazing time. Remember you are there with your partner and as long as you are together, that is all that matters!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Saturday, August 6, 2016

Pesto Chicken and Veggies

Chicken is my go to for dinner. It is easy, and it can honestly be made in hundreds of different ways. No more boring chicken in this house! I am always on the look out for yummy chicken dinners and I think I found another one and I wanted to share it with you!

Check out this One-Pan Pesto Chicken and Veggies
Found over at: Julia's Album
You got, tomatoes, sun dried tomatoes, asparagus, basil, chicken and it is super easy! PALEO, and CLEAN EATING that TASTES GREAT! I am excited to try this! Click HERE to view the whole recipe! 

Want to make your own homemade basil pesto? I have a huge basil plant thriving out front so we are going to go this route. Check out this yummy oil free BASIL PESTO RECIPE

Oil Free Lemon and Basil Pesto:

Ingredients

  • 3 cups packed basil
  • 1/2 cup lightly toasted pine nuts
  • 4 cloves of garlic (or 1 heaping tbsp)
  • 1 tbsp nutritional yeast
  • 2 tbsp fresh lemon juice
  • 1/4-1/2 tsp salt/pepper to taste
  • water to thin (about 4 tbsp)

Instructions

  1. Place pine nuts into a pan on medium heat. Lightly toast them, watching carefully that they don’t burn (this happens quickly). No added oil is needed in the pan, since pine nuts have a high amount of natural oil.
  2. Place all ingredients into a food processor and blend.
  3. Use right away or freeze in ice cube trays. To do this, place tablespoons into a tray. Freeze, and then remove from trays. Store in a freezer bag for later use.
  4. Pesto is great on raw or slightly sautéed zucchini noodles, on pizza, traditional pastas, in stuffed peppers, or anything your heart imagines!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Monday, June 27, 2016

You Are What You Eat

Not going to lie, this weekend was ROUGH on me! Single mom for 2 weeks right now with Matt doing his military duty and we still have one more week left. I literally had a breakdown, in public yesterday, with all the stress I was feeling because my kids were not acting as well behaved as other kids were and I was outnumbered and hormonal. It was embarrassing and humbling at the same time because people came to my rescue. And I needed that!

On another spectrum of my last two weeks...My eating has been CRAP. I do pretty well with breakfast, ok with lunch and by dinner I just have no energy or will to do anything special to make anything healthy. I just want something fast, easy and takes little to no effort to make. Honestly, we have eaten out more in the last 2 weeks that I probably have in the last 2 years. BAD!!! And I am feeling it!

Eating crap, makes you feel like CRAP! It just isn't worth it. Now I kind of understand why Matt says the food I make is better than a restaurant and enjoys it more, because it often tastes better. I made pancakes for him recently and he said they were better than what we get at restaurants.

But why do we choose to eat out instead of making homemade foods? Ease and convenience. But eating out, you have no idea what they are putting in their foods. Really putting in their foods. But when you are at home you can control how much salt goes in, seasoning, oil, cream. You name it. Anything you can buy in a jar or a frozen box you can make at home. Thankfully we have google now to search amazing homemade recipes. All it takes is a little time to plan out your meals for the week, then if you can pre-make some of the food to make it easier on you.

Having some chicken in a recipe this week? You can pre-make it, store it in the fridge and then just add the seasoning to it as you are making the rest of the meal. It really is easy, and saves you time at night. And I have already done that this week. I am feeling on top of things right now and will not let this week take me down!
This week I am so looking forward to: Healthy Hawaiian Haystacks! With brown rice, extra veggies and extra pineapple! Pre-making the chicken so I don't have to worry about that step and we just heat up on the stove and assemble! Easy, and good for you!

So...what meal are you looking forward to making this week? Comment below!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Friday, June 3, 2016

Alternative Names for Artificial Ingredients, Additives and Preservatives

Wanna kick the sugar cravings? Knowledge is power! Let's look at the different types and alternative names for Artificial Ingredients, Additives, Preservative, etc. and what they can really do to you if you are eating too many of them so you know what to avoid when you are reading the ingredients on food you are buying at the store.


There are thousands of additives out there, so I will only give a few of the top, scary ones:

 MSG (Monosodium Glutamate): 
it is a neurotoxin and used as a flavor enhancer...found in many canned, frozen, processed and fast foods (also in many foods in Asian restaurants – particularly soups…Ask the waiter/waitress). Also be on the lookout for the following additives, which always contain MSG: textured protein, autolyzed yeast, hydrolyzed protein, plant protein, oat flour and vegetable protein, sodium and calcium caseinate, and yeast extract. Reactions to MSG include weight gain, heart problems, headaches, ADD, asthma, and headaches.

Food Dyes:
Derived from coal tar and petroleum, and can be found in many baked goods, beverages, candies, ice cream, cereals, cosmetics, etc. They have been linked to tumors, as well as, hyperactivity and behavioral effects in children. NOTE – natural and safe food colorings include paprika, turmeric, and beet juice.

Artificial Sweeteners: 
Aspartame (Nutrasweet & Equal) accounts for the most adverse reactions to food and food additives combines. These reactions include headaches, dizziness, rashes, vision problems, slurred speech, and can trigger or worsen chronic illnesses such as MS, fibromyalgia, birth defects, and Parkinson’s disease.

Sucralose (Splenda): 
Sucralose can cause gastrointestinal problems, slurred speech, mood swings, blood sugar increase, and weight gain. Yep, weight gain. Studies show these artificial sweeteners stimulate your appetite, increase (bad) carbohydrate cravings, stimulate fat storage and weight gain

High Fructose Corn Syrup:
 Also seen as Iso-glucose, glucose-fructose syrup, corn syrup, fruit fructose – made from GMO corn through a chemical brewing process. The consumer is exposed to mercury and side effects include, liver damage, hypertension, elevated “bad” cholesterol levels, weight gain, and risk of developing type 2 diabetes. Products that may contain HFCS include various processed foods, yogurt, applesauce, soft drinks, children’s vitamins, jellies and jams, and even ketchup. HFCS is also found in many fast foods.
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Thursday, June 2, 2016

Learn To Read The Ingredients

 You are going to hear me say this again and again! Read The Ingredients, not just the nutrition facts but the INGREDIENTS!

The ingredients are the most important thing you need to know about your food, not the nutritional information. There was a big push about 10 years ago to read the nutritional information, which is great! But what is more important is reading the ingredients. You might be surprised what is actually contained in your foods. Tomorrow we will look at the alternative names for artificial ingredients, additives and preservatives for a few of them commonly found in most foods. Big companies spend MILLION of dollars to advertise their products to you, and there is a lot of false advertising going on! Skip to the labels, calories and nutrition facts and go straight there. None of that matters if you are putting harmful materials into your body.
My 4 Tips: 

1) If you don’t recognize it or can’t pronounce it, don’t eat it!

2) Try to stick to food that is in its whole state (ex. fruit/vegetables) or food that has just a few ingredients. Make sure they are ingredients you recognize.
Avoid anything that is labeled low-fat, fat-free, or diet!

3) When the fat is taken out of food it becomes “bland” so most fat free, low fat or reduced fat foods are filled with processed fillers, chemicals, or artificial flavors to replace it. These can be harmful to the body.

4) Take the time to read the ingredients. The more you do it the more familiar you will get with it and it will become easier. Boxed foods are the biggest culprit so make sure to look closely and carefully!
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Friday, May 27, 2016

FIXATE Turkey Sloppy Joes

My nutrition has been not good lately. I have been craving all things carbs. And sadly I have started giving in. I have noticed two things from it. 1) My body doesn't like carbs and reacts negativity to them. I am bloated and just feel sluggish. And my body just doesn't digest them too well. 2) The more I eat of them the MORE I WANT THEM! It is not good. So it is time to cut back and get back to what I know I should be doing, and DO IT! NO EXCUSES!
I am already planning and prepping for next weeks meals. I need to get back on track and switch up the same old, same old meals with some different ones. I went digging in my cupboards and pulled out FIXATE! I love this book, and I can't believe it has been up in my shelves for so long. Everything tastes amazing and it is so easy to follow! This coming week I am making these Turkey Sloppy Joes. I think of this more sweet and savory because of the maple syrup. It just makes it so good! Check out the recipe, give it a try! And hey, if you want 100 other yummy, easy recipes, you can ORDER YOUR VERY OWN COPY TOO!

COOL THING: There are so many ways you can eat them! Check out the serving suggestions below!

Serving Suggestions: 
1) Serve open-faced on one slice of low-sodium whole-grain sprouted bread.
containers: 3.5 greens, 1 yellow, 1 red, 1 tsp
2) Serve over 1 cup Zoodles.
containers: 5 greens 1 red, 1/2 purple, 1 tsp
3) Serve over 1 cup cooked whole wheat pasta or quinoa
containers: 3.5 greens, 2 yellow, 1 red, 1 tsp
4) Serve in 2 large romain lettuce leaves
containers: 4 greens, 1 red, 1 tsp
5) Serve on 2 corn tortillas
containers: 3.5 greens, 1 red, 1 yellow, 1 tsp

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Tuesday, April 19, 2016

How To Add Healthy Carbs To Your Everyday Life

This week in my ongoing group we are having our educational theme week! KICK THE CARBS! It is all about learning why bad carbs are bad and how to add more healthy ones to your diet. Todays post is on healthy ways to add carbs to your everyday life! Try these tips for adding healthy carbohydrates to your diet:

1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.


2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes – which have been found to promote weight gain – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.


Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Thursday, April 7, 2016

8 Tips To A Healthy and FIT Plus Size Pregnancy

Have you been trying to lose weight and then BAM!!!! You find out you are PREGNANT! First of all, CONGRATS! Getting pregnant is an amazing miracle each and every time. First, or sixth pregnancy, it is a miracle and a blessing. 

I was right in the middle of losing weight. I lost 20 pounds in 5 months (gained a couple back with the holidays) all thanks to finally getting my own coy of 21 Day Fix and following the nutrition plan! Then in January, we found out I was pregnant. At 237 pounds. I was so scared, because I worked so hard to lose the weight in the first place, but I did not want to gain all of it back in one month! And I am terrified of gaining too much weight while pregnant. I had to come up with a plan to keep my weight gain slow and steady so that I can have a healthy pregnancy and labor for both me and the baby. 

If you're overweight, pregnancy can be challenging because you're prone to complications such as gestational diabetes -- especially if you gain too much, have more aches and pains, and that desire to get up and exercise just is on the back burner. But don't fear! Here are simple and easy ideas to help keep you on track and have a healthy and fit plus size pregnancy. I am currently 16 weeks pregnant and have only gained 4 pounds. And you guys, I EAT! I eat all day long. I am just sticking with what I learned in the 21 Day Fix Program, my soulmate program, and following all these tips to keep me as healthy and fit as possible.

1) Eat Regular Meals

Stick to breakfast, lunch, dinner, and two snacks. Erratic eating habits or over eating often contribute to weight gain. Gone are the days of eating for two, sorry, but if you listen to that old adage then you will gain way too much while pregnant. Eating healthy, well balanced meals in the right portions is your best bet to keep a steady weight gain during your 9 months! For more you can check out HOW TO CONTROL WEIGHT GAIN WHILE PREGNANT
2) Keep a Food Diary
If you are having a hard time with what to eat, or how much you have been eating, keep a food diary to keep track. You can consult the diary, along with your doctor or nutritionist, to see what modifications to make (such as reducing portion size) if you're gaining too much or not gaining enough. This works best so you can actually see what you are eating. Every little nibble or bite, write it down, and be honest about it.

3) Avoid Juices & Sweet Beverages
These are packed with calories and often times will even taste too sweet while pregnant. (thank you hormones!) You really only need water. I love fruit infused water to keep things interesting. You can drink a glass of milk daily too. But just cut out pop and other over sugared beverages. Save them for date nights, or special occasions. 

4) Target Your Weight Gain Accordingly

Keep in mind that weight gain doesn't have to start until the second trimester. Then you should gain only two to three pounds a month -- 15 to 20 pounds total. While it is possible to lose weight while pregnant (especially if you have adopted a healthier diet) it is not recommended that you actually "diet" while pregnant. Your body, and baby need the calories to help each other. So no skipping meals or using any diet pills. Always consult your doctor with any supplements you want to add. 

5) Get Some Exercise

Even just walking, for at least 15 minutes a day, can make a difference. Aim for at least 30 minutes to keep your heart rate up and into the aerobic activity. The key is just to MOVE! You don't have to do crazy things to stay fit like hours and hours of cardio. You can still lift weights, do Zumba or even 21 Day Fix, but listen to your body and get the all clear from your doc first! For great pregnancy workout videos check out Diary Of A Fit Mommy over on YouTube 

6) Avoid Simple Sugars
Choose complex carbohydrates, such as whole-grain breads and cereals, fruits, and vegetables. Just ditch the fast food, and junk food as much as you can. Go for what you know you should be eating no necessary what you want to be eating. In MODERATION you can enjoy sweets and treats but save them for special occasions or date night! 
7) Drink half Your Body Weight in Water Daily
Staying hydrated will curb your appetite and help you eat less. Plus it will help you stay healthy. It is so easy, especially over summer months, to get dehydrated. Which can bring on contractions and even early labor. The biggest key is to carry a water bottle around with you wherever you go. If you are out and about, have it with you. Around the house, keep a full cup of water ready for you to drink.

8) Don't Forget To Eat Your Veggies! 
Eat veggies! Lots of veggies have calcium and even fiber and minerals in them. And it will help to keep your plumbing working best so that you can avoid constipation. Best to keep half your plate full of veggies to make sure you are getting enough. In general, we are not eating enough veggies, raw veggies, or lightly sautéed veggies. A ton of the veggies the US consumes is in the form of fried or just not at all. Chicken and veggie stir-fry is AMAZING and will fill you up. It is one of my pregnancy go to dinner nights! 

BONUS! 
Remember that your body is going to go through changes. As long as you are eating right and exercising your body will do what it needs to do. Remember to LOVE YOUR BODY, or you can click here to  learn to love your body. Which can be difficult at times when you see the scale going up. You are doing this for you and your baby. It is worth it! Congrats momma! 
(always talk with your doctor first and foremost about your concerns during pregnancy. They will be able to best direct you to your individual health needs!)

----Do you have your Glucose Tolerance Test coming up? Check out my Plus Size Pregnancy Guide To Surviving The Glucose Tolerance Test

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 
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