Don't Let The Weekends Ruin Your Progress

Weekends are fun, but they can also be hard! Don't go hog wild this weekend and eat what you want. Stick with the 80/20 rule. Allow yourself one indulgent meal, including an amazing dessert, a week so that you can stay with your eye on the prize. Don't feel guilt. Don't feel bad. Enjoy it. This is what living a healthy lifestyle is all about.

Also, pick a healthy outdoor activity to do either today or tomorrow. (Sorry to my AZ peeps who are having to endure insanely high temps close to 120) But try to find something you can do to get yourself some fresh air and burn some calories while having fun! Swimming is a great idea! (oh that actually sounds so good to me right now, being weightless and just relaxing in nice cool water!)

What outdoor activity are you going to do this weekend to keep you on track with your goals?

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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.

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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! 

Bump Update: 24 Weeks

Hello to entering my 6th month of pregnancy! YAY! Things are coming along nicely. Elyse is kicking me like crazy all the time. I am even getting woken up at night from her. She is just getting bigger and bigger and so am I! I have really noticed this week that I can't bend over anymore when cleaning up toys. I am encouraging the boys to be on toy pick up more so that they understand I need their help. They do okay at it. But they are only 4 and 2! 

We celebrated Memorial Day this past weekend. Matt grilled for us, which was amazing as usual, and I made a nice dessert however, I just can't handle sweets like I used to be able to. That is a good thing. That means that I am not over eating too much crap which I think is why my weight has been so good. I am still gaining a pound a week. This morning was hard to look at the scale because I am just a few ounces shy of 250 and that is a big number! I don't like that number. But I am really trying to trust the process, trust my body, and be diligent in what I put in my body to help me have as healthy of a pregnancy as possible considering the weight I am at. 

Total Weight Gain:  12 pounds total weighing in at 249.8 pounds. Oh man, my mind went crazy over seeing this number. I am getting so close to the weight I was a year ago after my miscarriage, and before I started taking care of me again. It freaks me out, but I am trusting my body and the process. And I have the tools now to get back to where I want to be after Elyse arrives! 

Symptoms: Just the regularly occurring headache, some morning sickness. Thankfully not as many cravings for carbs this past week.

Baby’s Size: Ear of corn (~8.5 inches, 1.5 pounds)

Maternity Clothes: Yes, bottoms need to wear maternity or stretchy pants. Tops I wear maternity now and my bigger t-shirts.

Stretch Marks: I already have a ton that I got when I gained weight years ago. So nothing new.

Gender: GIRL!!! 

Sleep: I am only waking up once a night to go to the bathroom. I am flipping over from one side to the other a lot, but often times I end up on my back. She is starting to kick me awake at night now.

Miss Anything: Sleeping comfortably flat on my belly or back! Sleeping through the night. 

Cravings: Just been in a funk and haven't wanted to make dinner or decent meals for the fam. I have just been more tired this week, or lazy. I haven't really been craving anything this week, except maybe my Shakeology. I have been consistently drinking that every morning. It is my easy, no thought process meal that tastes great and is great for me! 

Aversions: nothing yet

Excited About: Matt and the boys feeling her kick for the first time. I think it will happen this week as she is going to town kicking me lately. Especially when my student play her namesake song, Fur Elise.

Workouts: Got in my workouts 5 days a this past week, which is awesome! I have been going on walks, doing 21 Day Fix yoga & pilates specifically, Diary Of A Fit Mommy's Fit For Two 2nd Trimester workouts and the Beachbody On Demand Active Maternity 2nd Trimester workouts. I really did well this week with the workout dept! 

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!

Age Appropriate Chore Chart For Kids

I am always struggling to find the right chores for my kiddos! Check out this awesome chart to help you get an idea of what might be good for your kids! 

The chart comes from Maria Montessori who opened her first classroom in 1907.  It was based on the idea that kids learn from doing more than sitting and listening to a teacher.  

This concept extends beyond the classroom and can also be applied to things in life.As part of this education philosophy, this chart was created to outline what kids should be doing to help around the house based upon their age.

I view this chart as simply suggestions. All kids are different and that needs to be taken into account as coming up with specific chores for your own child.

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!