My Day and Pregnancy Food Diary

I thought I would share my food and training diaries with you. Now I’m in my second trimester all my cravings seem to have disappeared and I’m near enough eating what I used too.
So here are my food diaries for you. They aren’t perfect but I’m hoping they will help other people eat well and keep me on track too!

Wednesday 18th Sept
1/2 apple before gym
7:30-9am – Gym workout. Weight circuits and uphill walking
9:30am Sunwarrior protein shake with natural greek yog, coconut water, chia seeds, banana and almond butter. 30g oats.
11:30am Berries and nuts
2:45 Chicken, salad and sweet potato wedges
4:30 Bounce ball
6:30pm Mint choc Nakd bar
8:30 Chill con carne with organic lean beef and vegetables. Greek yogurt with Cherry Compote to finish.

Thursday 19th Sept
7:30am Blueberries
Gym – 7:45-9:15 – TRX and stepper for cardio
9:30am Sunwarrior protein powder with banana, coconut water, chia seeds and almond butter smoothie. 35g oats.
11am I then had some chocolate. I do have an excuse though – bubs hasn’t kicked all day so I phoned the NHS helpline and they told me to have some sugar (Cudburys Heroes were my choice of chocolate!!!) and lay down on my left side for a an hour or so and relax. I think that woke her up but the kicks are very light so I’m hoping all is well in there.
12pm – two clients until 3pm

3pm – apple and a few slices of hard goats cheese

6pm chicken with salad followed by Greek yog and cherry compote to finish.

I then had a nice relaxing bath, did my house work and had an early night to a belly full of kicks and baby mo met. Utter bliss 🙂

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Cheers to Chia Seeds

Omega 3 is the buzz word these days. And for good reason. It helps fuel every cell in your body including your brain and heart, while lubricating your joints and helping build lean muscle tissue. I love chia seeds because it is full of it!

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These tiny little seeds that look like frog spawn when soaked in water also absorbs 16 times its weight in liquid, making them really filling (think of the room these are going to take in your stomach) and full of nutrients.

To eat them, I’ve been soaking them overnight in filtered water. I then add them to my smoothie or juice in the morning.

Despite looking a bit slimy and gross, don’t be put off. They don’t taste of anything, yet will provide Omega 3, fibre and protein (which contains all eight essential amino acids), vitamins and antioxidants to power your body.

As well as adding to my juices, I’ve also tried making a breakfast chia seed pudding by simply tossing together chia seeds, coconut milk, blueberries, shredded coconut and sliced almonds in a bowl and letting it sit overnight in the fridge -it’s lovely and so filling and easy to eat!  It’s good for my growing baby too!
The omega 3 is great for a supporting my placenta, while the complete protein is essential for every cell in your baby’s body. The fibre helps things run smoothly too, especially as constipation can be very common in pregnancy.

Here are some more ways to include chia seeds in your diet;

Breakfast
Add a tablespoon of soaked seeds into any fruit or green smoothie, stir them into your porridge, sprinkle on top of granola or spoon them into nut butter  then spread the mix on toast, oat cakes or rice cakes. I sometimes add chia seeds to beaten eggs before I scramble them too. I love adding them to a Sunwarrior Protein shake too with 1/2 a frozen banana and some cinnamon.

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Lunch  and Dinner
Add them to either your salad or soup or if you’re having some brown rice or quinoa pop in some seeds just as it finishes cooking and give it a good stir. you won’t even notice them there!

Dessert
Stir into your yogurt or my favorite CO YO – a lovely creamy coconut milk yogurt, make a chia seed pudding like the one above or if you are making flapjacks or oat cookies, stir them into the mixture before cooking.

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Relax and unwind

Since being pregnant, I’ve realised just how important R&R is. Before I would probably ignore my body, go to the gym anyway and then start the whole cycle again but these days if I want a nap, I have one and if I’m too tired to go to the gym, I’ll stay in bed for an extra hour. It doesn’t happen much but for me I’m aware I’m growing a tiny little person and her needs comes before mine.

I love R&R these days. It’s the time when I really feel my baby kick and move about. I feel incredibly connected to her when I feel her and wish I could feel it all the time. It’s such a special feeling. So when I came across these Mexican Bola necklace from Blooming Lovely Jewellery, I had to get one!

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The chiming pendant is traditionally worn by pregnant women to bond with their unborn babies.
The lovely ball design, falls low over my growing bump and gently chimes as I move. Why does it chime? Well it’s said to gently serenade and soothe baby as I go about my daily life. I’ve found it very comforting to wear, especially as some days I don’t get to sit down – it’s all rush, rush, rush, and I just want to sit down and feel her kick. It’s nice to know that she knows mummy is there and thinking of her even when I’m rushed off my feet.

This really is a lovely gift to wear throughout your whole pregnancy, everytime I hear the chime, it reminds me that I have a very special baby inside of me and that I do have to take things a little bit easier these days. Since getting it I have hardly taken it off! Frankie from the Saturdays hasn’t either! Image

Find out more at http://www.blooming-lovely-jewellery.co.uk

My First Trimester Workout

Although, I’m in my second trimester now, I’m aware that I never shared my workout with you during my first Trimester.

Now, this was a strange time for me because some days I woke up incredibly tired and sick that I had to say in bed, and other days I just thought, do you know what the gym will probably make me feel better. Mostly it did, but there was times when I caught myself running to the toilets mid-workout, esecaily if my blood sugar levels got too low. The trick was to eat before my morning workouts – which I have never done in my life, but this definately helped the sickness.

Warm up
I always warmed up with;

Glute bridges with knee squeeze to engage my glutes, inner thighs and core.
x 15 reps
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Bird dogs to engage my core and back.
x 20
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Potty Squats to work my thighs, glutes, hamstrings, core and upper back
x 20 reps
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I then moved on to my main workout which consisted of an upper body and lower body circuit.

Lower body (I love working my lower body) was; 
Resistance band Tube Walking
X 60 seconds (10 to the right, then switch to the left)
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Exercise Ball Squats with inner thigh squeeze
x 60 seconds
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Walking Lunges
x 60 seconds
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I did this lower body circuit three times before moving onto my upper body circuit.

Box Press Ups
x 15 reps
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Single Arm Rows
x 15 each arm
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Lateral Raises
x 15
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Again I did this circuit three times before doing 20 minutes of uphill walking or cardio on the bike or cross trainer.

To finish my workout I did Side planks x 30 seconds on each side with a leg raise. 
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Before embarking on any fitness plan during pregnancy PLEASE, PLEASE don’t forget to get the all clear from your doctor and midwife, drink enough water, make sure you don’t over-heat and don’t let your heart rate go too high. You should be able to hold a conversation comfortably!

Using my qualifications, I can also help devise a workout to meet your goals. These moves suit my body and I have been woking out for years, and years. What ever you do, listen to your body and don’t do anything that feels uncomfortable!

 

Babymoon Time

This month Health & Fitness Magazine have featured one of my travel write ups on Babymoons – like honeymoons – but for couples who are expecting.

It’s a great time to get some last-minute pampering before the midnight feeds and sleep deprivation kicks in, so please find a PDF of the feature. I’ll be going to Mermaid Maternity Retreat in September and also Turkey in October (I’ll be around 25 weeks and no doubt in some serious need of some R&R), so I’ll let you know my thoughts…

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…Pegnancy is an exciting time, but it can be slightly daunting too, especially if it’s your first. Now, thanks to a new breed of holidays designed for busy, expectant parents, you and your partner can squeeze in one last therapeutic break before your little bundle of joy makes an appearance.

Also known as babymoons, these holidays are designed to give mums-to- be and couples a final bit of indulgence before baby is born. Think massages, pre-natal yoga, birth preparation classes, manicures and pedicures. Whether you want to stay in the UK or travel further afield, the babymoon is designed to pamper you and prepare you for parenthood. Here’s our pick of the best.

Kempinski Hotel, Barbaros Bay, Bodrum, Turkey
Enjoy romantic date nights on the Kempinski Babymoon Package, where you and your partner can spend time soaking up the Turkish sunshine. The seven-night stay includes six different treatments for the expectant mum, including a soothing facial and nurturing pregnancy massage, an olive oil and salt body polish and a 25-minute foot recovery treatment, plus there’s a holistic massage for dad-to-be. You can also immerse yourselves in private yoga sessions, breathing exercise sessions and water aerobics classes.

Perched on the cliffs overlooking the beautiful Barbaros Bay, you can also indulge in romantic meals in one of four restaurants before retiring to your stunning, sea-view room. Gorgeous!

Price: From €1,340 for seven nights for double occupancy.
Contact: kempinski.com

Verdura Golf & Spa Resort, Sicily
If want to continue your fitness regime with your bump, this three-night holiday at the luxury Verdura Golf & Spa Resort won’t disappoint.

Set on the south coast of Sicily, Verdura boasts two, 18-hole championship golf courses and one nine-hole course; six tennis courts; a full- size football pitch; a 60m infinity swimming pool; a fully-equipped gym, plus running trails that meander through olive and lemon
groves. The package includes a spa treatment of your choice, and a candle-lit three-course meal at the à la carte restaurant, so you
can wind-down after an active day in the Mediterranean sunshine.
Price: Rooms start at £1,023 for three nights. Contact: Visit luxefamilytravel.com or call
020 8144 3939.

Armathwaite Hall Country House Hotel and Spa, Keswick
If work and baby preparation is beginning to take its toll, and you’re in need of a bit of ‘you’ time, chill out in the Lake District with the de-stressing Armathwaite Hall Precious Moments Babymoon Spa Break, and let the stunning location and tranquil lake views work their magic.

A two-night stay at this traditional country house hotel will restore your energy and inner calm, thanks to the 60-minute New Life massage and relaxing spa facilities, including an infinity pool, outdoor hot tub, hush tranquility room and stretch classes. And if the weather turns chilly, snuggle up by a cosy log fire. Bliss! Price: £600 per room for two nights. Contact: Visit armathwaite-hall.com or call 01768 776551.

Essential Escapes, Almyra, Cyprus
When you’re pregnant, it is easy to forget about yourself; you’re so busy getting ready for motherhood, you neglect the all-important task of looking after number one. If you need to

get away from it all, and find some time to rejuvenate, take a short trip Cyprus and let this tranquil hotel help you find some balance and a deep sense of inner peace.

The three-night Nurturing Mum-To-Be Package includes a 90-minute massage designed to ease aches and pains, alleviate fluid retention and increase blood circulation;
a Mandarin Vanilla Manicure and Deep Sea Oxygen Facial, plus a soothing foot treatment. Outdoor yoga sessions and as many strolls on

the white sands of Paphos beach as you can possibly manage, are also thrown in. Price: From £1,670 or £1,060 for sole occupancy. Contact: essentialescapes. com or call 020 7284 3344

Mermaid Maternity Retreat, London
Based in London’s Chelsea, this non-medical maternity retreat provides all-round support to pregnant women and their families.

Nutritionists can offer advice on supplements so your growing bump gets off to a healthy start,
mid-wives are on hand to answer any concerns you may have about getting the hang of nappy changing or the potential complications of breast feeding, while holistic therapists including acupuncturists, osteopaths and reflexologists ensure you’re in optimal health throughout your pregnancy.

And if it’s the period after the birth that concerns you, you can stay after you’ve had the baby, too, to support your recovery post-delivery, and provide guidance and advice on settling and bonding with your new baby. Price: From £595 per night.
Contact: mermaid.co.uk or call 020 7199 3220.

Whatley Manor, Malmesbury, Cotswolds
If your pregnancy’s too advanced for plane travel, or you’d rather stay closer to home, head to Whatley Manor. This luxury hotel tucked away in the rolling Cotswolds offers a Half-Day Mother-To-Be Spa Experience, where you can enjoy extensive spa facilities along with a 60-minute Ila pregnancy treatment. There’s a hydrotherapy pool, tepidarium, relaxing wave sensory room and salt scrub showers.

If you have a bit more time, make a weekend of it and stay a few nights to make the most
of the cinema, beautifully manicured gardens and two-Michelin-starred restaurant, The Dining Room. A real treat!

Price: £105 for Mother-To-Be Half Day Spa Experience and from £305 per room B&B. Contact: whatleymanor.com or call 01666 822888.

 

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