Being Healthy: Second Day

A Healthy Postpartum

To begin the journey to greater health the first thing you need is imagination. You need to see beyond today to perceive that you can indeed say no to seconds, cheesecake and overcome other struggles. Right now all your clothes fit you, your comfortable. Buy a pair of jeans a size or two to small. I knew I could make it back from 180lbs to 155 because I had been 155 only a year earlier and had an entire wardrobe I wanted to fit again.

Since last January I've become considerably healthier, tracked by weight and messurment, I've lost 35lbs and a total of 12 inches which can be seen in greater d-tail in the messurments tab above. I love feeling healthy and every time I'm excercising I get to thinking, how can I help other people break ground in their own health transformation. The best way I could think of was sharing the day by day process that brought me to where I am now.

I hope you are inpired by my fitness story. As I record my P90X round 1 journey and other health endevours I have attempted, both the successes and the failures. I stared a round of insanity assylum, but realized in the first week it was above my current abilities. I'm going to be taking the P90X challenge for another spin.

as a note, I'm still updating my 2011 P90X round 1 story, I did record most days in the journey, it's just a matter of typing them out and posting them

Friday, April 9, 2010

Second Day - April 8th

I did far better than yesturday with managing how much I ate. I'm quit proud of myself =)

Fruit and Veggies:
1 cup steamed broccoli
1/4 cup tomato sauce
1/4 cup onion
1/2 cup romain lettuce
1/2 tomato
1 apple
1 cup cranberry juice

Dairy:
1 glass soy milk
1/4 cup cream cheese
1/4 cup cheese
1/4 cup yogurt
1/4 cup fat free sour cream

Grain:
English muffin
2 wraps
1 cup refried beans

Meat:
1 slice bacon
2 eggs
1/2 cup lean ground beef

Drinks:
1 1/2 cup mocha
2 cup iced tea
5 cups water

Treats:
1/2 cinnamon roll
4 chocolate eggs

So what kind of essential nutrients did I get today:
Protein: 2 1/4, should have 3
Calcium: 2 1/8, should have 4

Vitamin C: 3, should have 3

Green Leafy and Yellow: 4 1/4, should have 3-4

other fruits and veggies: 1 1/2, should have 1-2

Grains and Legumes: 4, should have 6 or more

Comments:

Ways this menu worked out well: I didn't eat more than what my calory intake needs even with having treats in the morning and evening (that cheesecake, and cinnamone bun I mean), I think not taking seconds and trying compensate for the lack of nutrition in the snacks helped with that

Ways this menu would work out better: It was thursday, which is the day I get together with friends in the morning and evening... what is getting together with friends without good foods right? So I sacrificed some nutrition for tasty treats today. As you can see I'm under my needed intake for a couple categories.

Nom Nom, check out that delicous foods

Wonderful nutrients headed to the baby development factory.

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Pregnancy Nutrition

Each bite is an opportunity to feed my baby well, I need to try to make my pregnancy bites count. Choose them at least most of the time, with baby in mind

Protein
The baby grows using amino acids (building blocks of human cells) which comes from the protein I eat every day.

75 grams a day
Three servings of protien food

The following is 1 serving of protien (about 25g):
3 8oz glasses of milk or buttermilk
1 cup cottage cheese
2 cups yogurt
3/4 cup grated cheese
4 large whole eggs
7 large egg whites
3 1/2 oz drained canned tuna or sardines
4 oz drained canned salmon
4 oz cooked shellfish, shuch as shelled shrimp, lobster, clams, or mussels
4 oz (before cooking) fresh fish
4 oz (before cooking) skinless chicken, turkey, duck, or other poultry
4 oz (before cooking) lean beef, lamb, pork, or buffalo

Calcium
Vital for strong bones and teeth, muscle, heart and nerve development, blood clotting, and enzyme activity. If incoming supplies of cacium are not keeping up the baby making factory will tap into the calcium in my bones, setting me up for osteoperosis

1200 millagrams a day
Four servings of Calcium food

The following is 1 serving of cacium (about 300mg):
1/4 cup grated cheddar cheese
1 oz hard cheese
1/2 cup pasturized ricotta cheese
1 cup milk or buttermilk
5 oz calcium added milk (shake well before serving)
1 cup yogurt
1 1/2 cups frozen yogurt
1 cup calcium fortified juice
4 oz canned salmon with bones
3 oz canned sardines with bones
3 tablespoons ground sesame seeds
1 cup cooked greens such as collards or turnips
1 1/2 cup cooked chinese cabbage (bok choy)
1/2 cups cooked edame
1 3/4 tablespoons blackstrap molasses

Vitamin C
Me and the baby need vitamin C for wound healing, tissue repair, and various other metabolic (nutrient utilizing) processes. The baby also needs it for proper growth and for the development of strong bones and teeth. The body can't store this vitamin so the body needs a fresh supply every day

Three servings of Vitamin C foods

The following is 1 serving of Vitamin C:
1/2 medium grapefruit
1/2 cup grapefruit juice
1/2 medium orange
1/2 cup orange juice
2 tablespoons orange, white grape, or other fortified juice concentrate
1/4 cup lemon juice
1/2 medium mango
1/4 medium papaya
1/8 small cantelope or honeydew (1/2 cup cubed)
1/3 cup strawberries
2/3 cup blackberries or raspberries
1/2 medium kiwi
1/2 cup diced fresh pineapple
2 cups diece watermelon
1/4 medium red, yellow, or orange bell pepper
1/2 medium green bell pepper
1/2 cup raw or cooked broccoli
1 medium sized tomato
3/4 cup tomato juice
1/2 cup vegetable juice
1/2 cup raw or cooked cauliflower
1/2 cup cooked kale
1 packed cup raw spinach, or 1/2 cup cooked
3/4 cup cooked collard, mustard, or turnip greens
2 cups romain lettuce
3/4 cup shredded raw red cabbage
1 sweet potato or baked potato in skin
1 cup cooked edamame

Green Leafy and Yellow Vegetables and Yellow Fruits
Supply vitamin A in the form of beta-carotine, that is vital for cell growth, healthy skin, bones, and eyes. They also deliver doses of other essential carotonoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (a good deal of cacium as well as trace minerals), disease fighting phytochemicals, and constipation fighting fiber.

Three to Four servings

Fit four of these foods into your menu have some green and some yellow, eat some raw for extra fiber:
1/8 canteloupe (1/2 cup cubed)
2 large fresh apricots or 6 dried apricot halves
1/2 medium mango
1/4 medium papaya
1 large necrarine or yellow peach
1 small persimmon
3/4 cup pink grapefruit juice
1 pink or ruby red grapefruit
1 clementine
1/2 carrot (1/4 cup grated)
1/2 cup raw or cooked broccoli
1 cup coleslaw mix
1/4 cup cooked collard greens, swiss chard, or kale
1 packed cup green leafy lettuce, such as romaine, arugula, or red or green leaf
1 packed cup raw spinach (1/2 cup cooked)
1/4 cup cooked winter squash
1/2 small sweet potato or yam
2 medium sized tomatos
1/2 medium red bell pepper
1/4 cup chopped parsley

Other Fruits and vegetables
Picke produce that's brightly hued on the inside for the biggest nutritional return. Round off your produce pickes with one or two of these.

one to two servings

1 medium apple
1/2 cup apple juice or apple sauce
1/2 cup pomegranet juice
2 tablespoons apple juice concentrate
1 medium sized banana
1/2 cup pitted fresh cherries
1/4 cup cooked cranberries
1 medium white peach
1 medium pear or 2 dried halves
1/2 cup unsweetened pineapple juice
2 small plums
1/2 cup blueberries
1/2 medium avacado
1/2 cup cooked green beans
1/2 cup fresh raw mushrooms
1/2 cup cooked okra
1/2 cup sliced onion
1/2 cup cooked parsnips
1/2 cup cooked zucchini
1 small ear cooked sweet corn
1 cup shredded iceberg lettuce
1/2 cup green garden peas or snow peas

Whole Grains and Lugumes
Grains: Whole wheat, oats, rye, barley, corn, rice, millet, wheat berries, buckwheat, bugur, quinoa, and so on.
Legumes: peas, beans, and peanuts)
These are packed with nutrients particularly B vitamins (exept for B12, found only in animal products) which are needed for just about every part of my babies body. These concentrated complex carbohydrates are also rich in iron and trace minerals such as zinc, selenium

six or more servings a day

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Friday, April 9, 2010

Second Day - April 8th

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