Quick Tips to eating healthy when Pregnant

Making smart food choices can help you have a healthy pregnancy and a healthy baby!

Don't skip breakfast! If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning. 

Eat foods high in fiber! Veggies, fruits, whole grains, and beans. (Green Peas, Broccoli  Raspberries, Pears, Whole-wheat Spaghetti, Oatmeal, Black Beans, Lentils)

Choose healthy snacks! Low-fat Greek yogurt with fruit, or low-fat cottage cheese with fruit, whole wheat crackers and low-fat cheese, fresh veggie platter with peanut butter.

Limit your caffeine! Try having flavored water or just water instead of soda! Drink decaf tea or coffee. 

The Water Bar

Start with Flat Water or Sparkling Water

You can add in any of the following to make a yummy water cocktail:

• Lemon Wedge
• Lime Wedge
• Orange Slice
• Strawberry Slices 
• Kiwi Slices
• Cucumber Slices
• Frozen Grapes
• Watermelon Cubes
• Dash of fruit juice, cranberry, orange, grapefruit
• Mint Leaves
• Basil
• Grated Ginger
• Rosemary
• Crushed Ice
• Ice Cubes Raspberry mint ice

10 ideas to stay fit with the Family!

So it's getting colder out and winter is soon shutting our windows and doors. So what do we do inside to stay active with our families?? 60 minutes of staying active a day right! So here's a few ideas to help you and your family keep moving!

1. How about a game of TWISTER! Get all tangled up, laugh, and have a good time!
2. Can you find it??? Try a Scavenger hunt! Hide things around the house and set the timer! 
3. Bowl-a-rama! Set up water bottles (with a tiny bit of water or pasta for weight) and use a small rubber ball or make it silly and use and apple and go bowling in the living room! STRIKE!
4. Dim the lights, Shut the blinds, and hand everyone a flashlight and get dancing! That's right turn on some disco music and you be the disco ball!!!
5. HOPSCOTCH! You remember that game right?? So get out the masking tape and make a hopscotch pattern on the floor! You can also use the masking tape to make a balance beam, don't fall down!!!
6. Read a book then play it out (like charades)!! 
7. Do the kids miss throwing ball?? Use marshmallows instead! Get out a bucket and toss them in or play hot potato with the marshmallows! Small or large!
8. Have a relay race. Have the kids (and you) get out all their winter coat stuff) Have a race to see who can put all the warm clothes on and then off! Don't forget hat gloves scarf.....
9. Grab a straw and a ping pong ball and start huffing and puffing! See who can blow the ping pong ball across the floor (or table) first. (make it harder and try getting it in a cup that is laying on its side!)
10. Try so morning yoga with the kids! Before breakfast do a few moves to get their bodies awake and ready for the day (mountain pose, archer pose, bowing pose, tree pose, jumping jack pose, etc)!

GET MOVING! 

What does your plate look like!?

How much did you drink today??

How many Calories should you Consume??

KNOW YOUR NUMBERS!  Knowing your numbers is the key to not just losing weight but maintaining that weight loss! So todays a big day for you. You'll learn why calories count, and why, if you have a histroy of crash dieting you've probably diminished your body's ability to metabolize calories. Finally you'll learn to calculate those numbers! Yes there is some math involved!

So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.

So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.

RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake)  The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)

So to figure out your numbers....

Your current body weight x 10 = RMR   ___

Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB  ___

Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____

Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!

Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI

Being sore is awesome! Don't take a rest day just because your sore!! The best way to work the soreness out is to workout again!!!

Get fit while Playing this Fall!!

http://www.teambeachbody.com/about/newsletters/-/nli/269#216373523

Today's Workout....55 minute Cardio! What did you do?

Drinking the right amount of water everyday is a HUGE part of your weightloss!! To maintain your weight drink half your body weight in ounces. To lose you need to drink more!

If you have any ideas to add to this list, I’m all ears! These are 300 calories snack/meal ideas

Low Fat Cheese Sticks and Almonds/ piece of fruit

Cottage Cheese and fruit

Chicken with roasted veggies

Whole wheat crackers with low fat cheese

Whole grain bagel with nut butter/low fat cream cheese 

Apples and nut butter

Hummus and veggies

Hard boiled egg and whole wheat crackers

Ricotta Cheese with agave and fruit

Greek yogurt with agave

Cottage Cheese, salsa, cucumber

Whole wheat crackers and veggie plate

Shakeology

Be your own Trainer!!

If you're workout isn't helping you lose the weight...maybe you should start looking at your diet! How do you eat?

Are you taking rest days?? I feel they are very important. My body needs a day to relax. Don't forget your mind does too! Yoga or meditation is a perfect rest day 'workout'. So sit back, read a book, catch a movie, or meditate! Make sure you are still getting in all your water!

http://goodlifezen.com/2008/04/18/how-to-start-meditating-ten-important-tips/