Eating for two - NOT!

So if you are happily pregnant and looking forward to all the holiday goodies thinking: "Now I can eat for two", you couldn't be farther from the truth. I'm not even sure where that expression came from but it's been proven over and over again that eating for two causes women to gain excess weight during pregnancy, thus making it alot more difficult to lose once the baby is born.

A growing fetus only needs an additonal 300 calories per day. This is the equivalent of about one granola bar and a glass of juice. Doesn't seem like much, does it? Especially when there are times when you feel that you could eat a whole box of granola bars, never mind just one. So how do you curb those insatiable desires to eat a half a cow instead of just a portion the size of your palm? Snacking.

Snacking with a balance of protein, carbohydrates and fat not only satiates you (keeps you fuller longer), but also helps to keep blood sugars steady. It's when blood sugar drops that you get that instant feeling of starvation and grab something quick, which usually means crap. Well, maybe I shouldn't say crap, but more so not the healthiest choice had you had a chance to think about it before you put it into your mouth. When you are really hungry, especially during pregnancy, we look for quick ways to gratify as opposed to feed our bodies with healthy foods. Listen... I've done it as I know so many of you have to.

So here's a tip: plan ahead. You might as well get used to it now because once the baby arrives, your whole day will be "planned". You'll pack bottles, wipes, diapers, cream, blah blah blah. But then once they begin to eat solids, you'll pack meals, snacks etc. So why not do that for yourself?
Get into the habit now so it's not such a struggle once you are a new mom and you have no choice.

Always have food with you. And let me say it again.... especially if you are pregnant! Eating every 2-3 hours and ensuring there is a little bit of protein, carbs and fat in every snack and meal will keep blood sugars from dipping, your metabolism working and energy levels steady as well.

So load up on veggies and fruit, nut butters, cheese, yogurt, nuts and seeds and anything else you can think of that is lower in calories, high in nutritional value and easy to eat on the go.
Because let's face it, no one's going to do it for you.. this is the first step to reality!

Confessions Of A Mother

Recently I have been hearing alot of similar woes.... I'm fat, discusting and I can't fit into any of my clothes. Tis the season to be jolly!!

Why is it that at this time of year, we look into our closets, try to fit into some holiday outfits, just to have it slapped in our face? We work sooooo hard throughout the year to get healthy, get fit and for new moms, fit into our pre-pregnancy clothes. Then it's the holiday season and we're invited to Christmas parties, family get together's and we feel like we are fighting a losing battle because our clothes are too tight!! Well you're not alone.

Look... when the cold weather starts and the clocks are turned back, it is instinctual that we should hibernate. So not only are we less active, but we also load up on heavier comfort foods that keep us warm and make us feel good. But that "feeling" is temporary isn't it? It's not long before we start feeling sorry for ourselves and beating ourselves up because we ate that brownie - so why shouldn't we feel fat and depressed? Because you're not helping anyone with that attitude, especially yourself.

I just recovered from a mild back injury (I bent down to get something out of my freezer) and I didn't get to the gym in over a week. What a treat. sshhhhhh.. But in a way it's true. as much as I love the feeling of working out and especially the after effects (endorphins, seratonin, strength etc.), sometimes I think it would be nice to just click my heels like Dorothy and magically appear at the gym. But that's never going to happen. I need to walk away from the computer and GO knowing full well that I'm going to feel great afterwards. And that's exactly what I do with my clients.

I showed up at one of my clients' on Saturday and she didn't want to get out of bed. She was feeling down, fat and not all in the mood to workout. She said she didn't know what to do... but she did. After a few minutes she admitted that she knows exactly what to do, but now that she's back at work with 2 kids, it's not going to come easy. She needs to plan her meals AND her snacks and eat breakfast before she goes to work! It's very easy to say I don't have the time (no one does) and I'm so busy (everyone is) but is that going to help? Obviously not. So... if you want results, whatever they are, you MUST make a commitment and make it happen. No one is going to do it for you. It may sound harsh, but it's reality.

Stay on track over the holidays

Well now that Halloween is over and we’re trying oh so hard to stay away from our kid’s candy bag (I know I am), what are we supposed to do when the biggest food fest i.e. Christmas comes to town? Instead of ignoring the holiday and pretending that we’ll take care of it when it comes, why not try to set up a plan of action?

The holidays must be the most challenging times for people, especially pregnant women and new moms when it comes to thinking about healthy habits and following through. This is a large reason why all the gyms are filled with people making new years’ resolutions to get rid of the holiday weight. And if you’re a new mom who is also trying to rid herself of baby weight, you’ve got an additional challenge on your hands. But if you had a plan, just like you plan your days when you’re at home with a new baby, you just may be surprised that you can enjoy the holidays and lose weight – who would have guessed?

Here are a few suggestions on ways that you can keep on track.

• If you are going out for a cocktail party, eat a healthy meal before you go. Don’t go hungry! This way you will be less likely to stuff yourself full of fatty, sugary appetizers.


• At dinner, don’t deny yourself. Have a little bit of everything so you are able to satisfy yourself. If you don’t, you’ll just end up going back later for a “taste” that’s usually more than that.


• Watch portion sizes. Half your plate should be vegetables, with a quarter protein (meat, fish, legumes etc) and the other quarter, starches (rice, potatoes, pasta)

Eat SLOWLY. Did you know it takes 20 minutes before your body realizes it is full? If you really take the time to chew and enjoy your food and sip in between, you will be surprised that you may not be able to finish your plate.

After meals, strap that baby on your chest or in the stroller and go for a power walk. Do this before all the blood rushes to your stomach and sleep sets in. On the other hand, try getting in a strength training workout using your baby as resistance before a meal. For example:

• Hold your baby while you perform squats and lunges.


• Lift your baby up and perform shoulder presses.


• Do push-ups over your baby and give them a kiss. (Otherwise known as “baby kisses”).


• Lie flat on your back and place baby on your shins and do reverse crunches.

Increasing your muscle mass actually allows you to burn more calories at rest – just what you need when you’re sitting on the couch after a turkey dinner! And if you find that you don’t have the time to do a full exercise routine all at once, try splitting it up into 3 or 4 10 minute sessions throughout the day. These short bursts of cardio and strength training will also enable you to get your metabolism moving and leave you feeling refreshed and good about yourself over the holiday season.