Day 3 of my 21 day diet challenge

Hello day three…it looks like it may be hungry one as I woke up hungry today!

Determined not to venture of track though, I popped Lacie in her running buggy (read my review on the Out ‘n’ About Nipper Sport V4 here) and went out for an hour run before breakfast. There’s a park about 10 minutes from our house, so I walked there as part of my warm up and the set my timer to three minutes running & 30 seconds rest. I did this 10 times before walking back home again. It took about an hour and according to my heart rate monitor I burnt 500 calories.

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When I got home I had a Protein shake with 1/2 a banana followed by some sourdough bread with almond butter. That certainly knocked the hunger pangs on the head and the combination of protein, carbs & good fats helped my recovery too.

For lunch I had Tomato soup followed by a chicken breast with courgette noodles marinated in homemade pesto made from spinach, avocado, basil & pine nuts and then a apple mid afternoon and a sugar free lolly….it was either that or something extra naughty. I always struggle in the afternoons with cravings!

I always go to the gym on Thursday nights too, so as soon as Lacie was in bed I ventured to my local Virgin Active.
I always run there. It takes 8 minutes, which is perfect for my warm up.
I then did 20 glute raises and 20 deadbugs to switch on my core, followed by 20 Kettlebell lunges holding a 12kg Kettlebell to work my lower body. I did this five times, and not only were my legs burning but my heart rate was nice and high too. This is the strength phase of my workout.

To finish off, I did a nasty met-con finisher, where I did 150 Russian Kettlebell swings using a 12kg Kettlebell. I didn’t however just do 150 straight off. I did as many as I could in a minute, then did 10 jumping lunges and did another load of swings until my buzzer went off. Basically on the minute every minute I did my jumping lunges, then carried on doing my Kettlebell swings inbetween.
The whole thing took me 6 1/2 minutes – it was horrible. The first time I did this though it took me 11 minutes so I’m definitely getting fitter!

I then finished off with some tricep dips and side planks and walked home. I usually run but my legs refused!

When I got home I had a nice hot bath with my favourite Liquid Yoga bath soak followed by a pot of CO YO mixed with some lemon juice and lemon zest. It reminds me of lemon meringue pie…and is a perfect post without treat.

So, I’ve had another great day. I’ve eaten around 1500 calories again but burnt 500 during my run and 400 at the gym – leaving me well under my calorie allowance. I think I may be hungry again tomorrow so will plan a nice big breakfast. I’m thinking protein pancakes! Yum!

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Slender Blend Super Smoothie

For the last two weeks I’ve been on a two-week detox. No sugar, no fruit, no grains. Just protein, vegetables and good fats like avocados and nuts. One thing I do find is that I’m always hungry in the afternoon so amongst the cups of herbal tea I’ve been having a Protein World Slender Blend Shake to tide me over until dinner.

I don’t add almond milk or coconut milk like they suggest but instead blend it with water and add a teaspoon of hazelnut butter (it reminds me of Dairy Milk), cinnamon (to help stabilise my blood sugar levels and regulate my appetite), maca powder (to help stabilise my hormones) and flax seeds, which are full of fibre and help flush out the excess oestrogen that is lingering on my hips and thighs.

The detox is definitely working in my favour. I’ve lost 3kg and although its been tough I’m soooo glad I’ve stuck it out. My muscle tone is back, I have so much more energy, I’m sleeping better and I’ve lost inches all over.
Once my two weeks is up, I’m going to allow myself a cheat meal on Saturday, and then get straight back on it on Sunday but not as strict. I will re-introduce berries as a snack, sweet potatoes with my main meal and perhaps some fruit with breakfast on the days I train – at the moment I’ve been having meat, vegetables and nuts for breakfast. Yes I know – it’s not that bad though honestly!!

I will stick to this religiously every week, with a cheat meal on Saturdays which will help boost my metabolism and simply keep me on track. If I know I can have a bit of what I fancy once a week then I can definitely stay on track.

Please get in touch if you would like more details of the detox, everyone is different with different needs so I can definitely help you find the right detox for you. In the mean time, look out for my progress photos. I will be sticking to it for 12 weeks, and judging my the results I will hopefully be back to my pre-pregnancy figure in no time. I have 2kgs to go….I can do it!!

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Walking Away My Baby Weight

At three weeks postpartum, there isn’t a lot I can do exercise wise apart from walk and eat clean and lean.

As you know from my birth story, I had a bit of a traumatic birth with Lacie, so I am still recovering with lots of stitches and a few pains ‘down stairs’, so I’ve really rested up so far but now itching to get outdoors.

All this week I’ve made a conscious effort to get outdoors with my pram and walk for at least 45 minutes. Not only does this help my mood and energy levels but its giving me confidence with getting outdoors in the morning. With a new-born its easy to stay indoors and before you know it the day has gone.

With 4kg to go until I reach my pre-baby weight I’m determined to get rid of it slowly and sensibly without putting myself under pressure, so to start things off, I will start with daily walks.

A few products I have found really helpful when walking – especially around busy roads is my BuggyTug. You simply attach it to the pram them put it around your wrist to stop your pram from rolling away. It just makes me feel more secure and confident with my precious baby. I would hate my pram to roll away in this horrendous weather…

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Before my walk, I’ve also had to make sure I eat a decent pre-walk breakfast. I hate going out on a full stomach but what with breast-feeding I need to make sure I keep my energy levels up and calories high. To make sure I have something in me, I’ve been having Protein World Slender Blend shakes with fresh berries and 1/2 a frozen banana and a pinch of cinnamon. The protein based shake is just 130 calories but really filling thanks to its unique blend of vitamins, fibre and nutrients. I’m still having my lemon water and Lucy-Bee coconut water too. Both are easy to make and take no time at all.

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Lastly – a good sports bra is a must – even when walking. My boobs feel very full and heavy from the breast-feeding so its vital they are well supported. Therefore I was ecstatic to come across the Freya Active sports bra that has been  specifically designed to support the fuller bust and is available for larger cup sizes going up to a H cup. The bra features microfibre fabrics for moisture control, whilst also featuring a centre front extension for extra support. I love the padded straps  too, which stop any chaffing on my shoulders.

Results

There really isn’t anything stopping from walking now – if only the weather was better…..it’s nearly Spring time I suppose. Now Where’s my waterproofs?

Pregnancy countdown – 39 days to go and I’ve done myself…

A new eating plan….

Now I’m nearing my last month of pregnancy I’m conscious that I need to feed my growing baby loads of healthy nutrients – despite the fact that I constantly feel bloated and to be honest a bit sick. It’s hard to over-eat but I don’t want to under eat either (not much chance of that!)

So I’ve written myself a plan of action of what I will be eating over the next few weeks. I’ve decided that little and often works best for us….here is the plan.

7am Green juice BEFORE gym

9:30am Spinach Omelette with grated hard goats cheese

12:30 Homemade soup or salad with lean protein and 1/2 avocado

3:30pm Sunwarrior protein shake with coconut milk and banana and cinnamon

7pm  Protein like salmon, chicken, turkey etc with salad or roasted veggies

7:30pm Chopped apple with cinnamon and almond butter.

8pm – Herbal tea.

I really love the Sunwarrior protein as it tastes like chocolate and sorts out my cravings, which always tend to pop up in the afternoon. It’s really tasty with the banana too and the coconut milk makes it really creamy.

Some other great snacks to keep me satisfied until dinner are;
* LoveRaw Superfood Energy Bar. They come in various flavours – my fav being Rosehip and Lemon. It’s really tangy and has no added sugar, grains or dairy.
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* UpRaw Bars – they are high protein and are made with wide array of wholesome ingredients such as walnuts, whey protein powder, desiccated coconut, honey and cocoa powder. Again these are wheat, dairy and sugar-free and really chocolatey.
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* CO YO – a coconut milk yogurt that is vegan, sugar-free, dairy free and soy-free. It’s super creamy and tastes wonderful with raspberries and banana with a few sliced nuts on top.
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Grenade® Reload Protein Flapjacks – again a protein rich snack that is satisfies my sweet tooth with any nasty refined sugars. I find this really dense and filling – so sometimes I can only have half – depending on how hungry I actually am.
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You may have noticed that all of these snacks are high in protein. This is because foods rich in protein take longer to digest and do not cause a high spike in your blood glucose levels like carbs can.
The amino acids that make up protein are also the building blocks of your body’s cells – and of your baby’s body as well.
It’s vital that we get enough protein throughout pregnancy, especially during the second and third trimesters, when your baby is growing the fastest and your breasts and organs are getting bigger to accommodate the needs of your growing baby.

 

 

 

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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My Pregnancy Diet

Since finding out I’m expecting, weight has gone on where I really didn’t want it too and I have craved foods that I really didn’t want to crave.

Admittedly, in the first three months I went with the flow. If I wanted some salad, thats what I had, and if I wanted a digestive biscuit I went with it. I was so relieved to be pregnant, I wanted to do everything I could to protect my baby, and that involved listening to my body and going with it.

Now I’m five months in, I want to take more care of what is going in.

Here is my diet;

Before the gym:  two boiled eggs
10am: Green juice – 1 x apple, 4 x sticks celery, handful of kale, 1 x lemon, 1/4 cucumber and sometimes 1/2 avocado. I will also have a slice of rye bread with almond butter.

1pm: Usually a soup or I have chicken with sweet potato and salad.

4pm: This is my problem time so I have something sweet like chocolate Sunwarrior Protein Shake and 1/2 banana with cinnamon. I might also have a few slices of goats cheese.

7pm: Protein like salmon, chicken, steak or cod with salad or veggies.

8:pm: Apple and cinnamon and almond butter.

Now I don’t know if this is the right diet for everyone but I seem to have loads of energy from this. I’m still putting on weight though, which I suppose is down to my growing baby and my hormones. My nails are strong though, my hair doesn’t stop growing and my iron levels are high and my blood pressure is on the low side of normal. My mid-wife seems happy.

Don’t get me wrong, sometimes I do give into my cravings. For instance, yesterday I was at an event and they were giving out yummy birthday cake with lots of icing. Usually I would have resisted but I think why not. Big shape up is for once the baby is born so that’s when I say no, no to cake and no to junk food but for now, I will have it occasionally as and when I fancy it.