Being Healthy: June 2011

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

Thursday, June 30, 2011

P90X Day 73

Today I felt a little discouraged to do my yoga, I've missed more in the last two weeks than I have in the entire two months I've been going now. Missing another day isn't going to fix that so I have to do it. As I held the different possitions I started thinking about the church, the way it was described it as a "body" in that each member has a different roll to play and we depend on each other, this mentality actually helped me with the balance postures because I decided to trust each part of my body to do it's best and insead of trying to concentrate more on what I was doing I concentrated less and let the feet, legs, and arms do what they know how to do. I'm good at balance and what I've come to learn is both a mental and physical excercise if you doupt, you'll fall, you have to go for it and trust that your foot is capable of caring for it's job.
I paused at one point to go check on Wesley and procrastinated a little coming back, but I did come back.

Workout: Yoga
Intensity: 10

Breakfast
frozen mixed fruit
protein powder scoop
milk 0% 1 cup

Snack
3 eggs scrambled
black diamond marble cheese 3oz

Lunch
yogurt 0% 1 cup
2 chocolate chip cookies

Snack
value pack protein bar

Supper
homemade pizza 3 pieces
smokie
hot dog bun
ketchup 2 tbsp
mustart 1 tbsp
corn on the cob
margarine 3 tbsp

Other
m&ms 1/4 cup

Wednesday, June 29, 2011

P90X Day 72

So I did indeed feel great in the morning today as hoped =D I love when I get to the point in my fitness where I can actually feel the sluggish effects of bad foods, because that feeling is so undesirable it gives me motivation to stay away from them. I can eat a cookie or two and not feel it, but I remember 72 days ago I could have eaten five donuts and not notice anything, now I might be able to eat one.

During pregnancy I was reading the book, "what to expect when your expecting" and took the nutrtion section very seriously. The next stage is post natal healthy eating and excercise... after a number of failed attempts and much discouragment getting some sort of workout and nutrition program going I finally committed to P90X and am currently seeing great results!
pre P90X I was 22lbs over my prepregnancy weight and still looked like I did at 20 weeks pregnant, I've finally found a way to deal with it.

Tuesday, June 28, 2011

P90X Day 71

Wow I'm so happy with the results I've seen so far, I challenged myself today to see if I could eat properly all day, and I'm proud to say I did. No bad food and good foods at the right times, so yay me. I really wanted to see how good I would feel in the morning if I didn't eat anything bad today however pushing play was really tough for some reason. I procrastinated on it after Wesley went to sleep for the night but finaly just did it and felt great about doing it.
I'm really seeing a lot of progress in my lifting, I feel much stronger am doing more push ups and lifting more weight.

Breakfast
frozen mixed fruits
banana 1/2
milk 0% 1 cup
yogurt 1.4%
protein powder scoop

Snack
value pack protein bar

Lunch
campbells low sodium alphabet veggie soup 2 cups
whole wheat bread 2 slices
cheddar cheese 4oz
butter

Snack
campbells low sodium alphabet veggie soup 2 cups
marie baby cookie 1

Supper
mixed berries 1 cup
milk 0% 1 cup
kale leaf
carrot 1/2
protein scoop

Other
green tea in 0% milk
banana

Thursday, June 16, 2011

P90X Progress Photos

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

Being Healthy

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