The Pros and Cons of Calorie Counting

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As we all know, when it comes to losing weight, everyone has their own opinion of what works, what doesn't work, what diet is best, etc. At the end of it all though, the simple explanation of weight loss is calories in vs calories out. But are all calories created equal? This is where calorie counting can get confusing.

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Calorie counting is tracking the calories of everything you eat throughout the day. You have a set daily calorie goal, usually calculated for you according to your current weight and your target weight, and you base what you eat according to that number. You also log your exercise and your calories are adjusted accordingly. There are a lot of free apps out there for calorie counting. One that I have experience with (I do not calorie count but have tried it in the past), is My Fitness Pal. I actually think it is a great app and I would recommend it to anyone interested in calorie counting. I have also heard that LiveStrong is another good app.

All that being said, I think it is important to look at both sides of everything, so I want to give some pros and cons about calorie counting. As always, please consult with a doctor before starting any new program. 

Pros:

*Calorie counting can be great for people that are just starting to learn about nutrition and are unaware of portion sizes. If you do not know what typical serving sizes for food looks like, calorie counting helps make you aware of that since you have to measure everything to log your calories correctly. It is pretty shocking how small serving sizes are compared to what is "normal."

*It makes you aware of how many calories you take in when eating out. Pull up nutrition facts for your favorite restaurants online. Some things we eat at restaurants have the same amount of calories for one meal (not including appetizers and desserts) as we should be eating in an entire day! When I tried calorie counting, this is one thing that really stuck with me. Since then, I have really tried to only eat out once a week and share with someone when possible. Calorie counting helps make you aware of things like this.

*It can help keep you accountable. If you know you have to write down that candy bar after you eat it, you will be far less likely to indulge in it. It is a good idea to share your log with someone who is supportive of your goals so that they can help you stay accountable.

*Calorie counting can help motivate you to exercise. Since you log your exercise and it adjusts your calories accordingly, this can give you that extra push to get up and get going.

*With all the free apps readily available, calorie counting is an easy way to monitor what you are eating.

Cons:

*To answer my first question, no, every calorie is not created equal. A good example of this is to compare these energy bites that we posted a few weeks ago with tortilla chips. I calculated that each energy bite is approximately 115 calories. In most tortilla chips, a serving size is 9-12 chips (depending on the brand), and that gives you around 120 calories. The energy bites are dense and give you important nutrients like carbs, protein, and fiber. All of these nutrients will help keep you full and will fuel your body. On the other hand, 9 tortilla chips is not going to do much of anything for you. With calorie counting, all that matters is the number, not the nutrients in food. There is way more to making healthy changes than just calories alone when it comes to losing weight. 

*Calorie counting can make you ignore your bodies natural hunger cues. Since you are always just focusing on reaching that number, it is easy to ignore your body telling you if you are hungry or not. Listening to your body is a learned skill, but it is important to develop it and start giving your body what it needs instead of just what it wants. 

*It is easy to get obsessive over it. I have talked to many people that are so obsessed with counting calories that they think about what they are going to eat all day long. I think this is a form of disordered eating and do not think it is healthy.

*It can make you replace healthy, higher calorie foods with unhealthy lower calorie foods. I hear this all the time and it can even go as far as making people scared of certain healthy foods because they view them as being high in calories. An example of this is whole wheat. Whole wheat bread is often higher in calories than white bread but is much healthier. It is not just about the calories. If you are listening to your body and not overeating, healthy foods will be so much more beneficial to you, even if they are higher in calories.

To sum it all up: 

I think that calorie counting can be a good thing for some people to help cut down on portion sizes and start getting on the right track when losing weight. However, I do not think that it is the best long term solution. I think that listening to your body and learning about what foods are best and why those foods are best, is the best thing you can do for your health. Whether you calorie count or not, it is important to look at the serving size and nutrition facts in your food to make you aware of what you are putting into your body.

Have you ever counted calories? If so, what was your experience with it?

-Jaeme

Weight Management Strategies to Keep You Sane

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We are so excited to have Kelly Pritchett as our guest blogger today! Kelly is an Assistant Professor in Sports Nutrition at the University of Georgia. She has a PhD, is a Registered Dietitian, and is a Board Certified Specialist in Sports Dietetics. Kelly has awesome ideas for weight management and also for keeping a healthy lifestyle. Enjoy! 

As moms it can be difficult to manage our weight due to our demanding schedules. If you are like me, you are constantly on the go – from being a mom, working a full time job, dropping kids off at their activities, to changing diapers. So, how do we keep the pounds from creeping up on us?

1. Schedule time for exercise.  Put it on your calendar and you are more likely to stick to the plan. Otherwise, you will end up with every excuse in the book as to why you didn’t exercise.

2. Watch out for portion distortion. Its well known that today’s portions are much larger than they used to be. Try using smaller plates, cups, and bowls when serving yourself at home. When dining out, opt for smaller sizes.

3.  Fill up on fruits and veggies. High in fiber, and water – snack on fruits and veggies. Start with a salad before a meal to prevent over doing it with the main course.

4.  Don’t drink your calories. Beverages tend to be a source of hidden calories. While they don’t always fill us up, they may be filling us out. Watch out for added calories in your favorite caramel, vanilla Latte- opt for a cappuccino and sweeten with cinnamon. Extra calories in your favorite cocktail, wine, or beer can also add up. Try alternating with water in between. Consider adding fruit (citrus, berries) or mint to make water more appealing.

5.  Start each day with breakfast.  Do as your mother told you “Breakfast is the most important meal of the day”. It gets the metabolism going. Research suggests that breakfast eaters tend to be leaner than those who don’t partake.

6.  Don’t deprive yourself –think small “indulgences”. I’m sure you have experienced this before. You’ve been avoiding cookies like the plague, then one day you cant resist and overdo it. Better to allow yourself to have one piece of chocolate, one cookie, etc. so you don’t over do it the next time you bake cookies.

7.  Stick to 4 or 5 small meals a day. This will help keep you fuller and satisfied throughout the day. You will be less likely to overdo it later on in the day.

8.   Cook smart.  Bake, sautee, and boil your foods as opposed to frying them. Use olive oil and canola oils for healthier options. Bake with bananas to replace sugar.

9.  Food prep on Sundays. Wash and cut your veggies ahead of time. Plan and prepare healthy meals that will get you through the week. You will be less likely to opt for take out or run through a drive through.

10.  Make simple swaps. Try using plain yogurt instead of sour cream. Drizzle balsamic vinegar and a touch of honey on your salads as opposed to dressings.  Bake with bananas to replace sugar.

11.  Get moving! And I’m not referring to your daily exercise routine. Stand up as opposed to sitting down, it recruits more muscle fibers which will increase the calorie burn. Take the stairs, walk or bike to work versus driving.

-Kelly Pritchett

Thanks Kelly! Hopefully we can all take this advice and apply it to our lives to be happier and healthier! Have a great rest of the day! 

-McKell 

No Time for Breakfast? Think Again!

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We have all heard breakfast is the most important meal of the day, right? While this is not 100% true, there is truth in it. Breakfast cannot necessarily be labeled as the most important, but it is just as important as other meals. It is part of a balanced, healthy diet and helps you start your day off right.

Eating a healthy breakfast is important because it curbs late morning/early afternoon cravings and also helps decrease overeating at your next meal since you will not be "ravenous" when you eat. The best breakfasts are a combination of whole grains and lean proteins. For examples of whole grains and proteins, read our post here.

Okay, so we get that breakfast is important, but mornings are always kind of crazy for everyone and getting a good, nutritious breakfast in can be hard. No worries, we are here to help!

Here are some healthy breakfasts that require little to no prep time in the morning and they will also keep you filling full and satisfied!

Overnight Oats
These are sort of new to me but I think they are perfect for busy mornings! They require no cooking and the prep the night before is a breeze. You literally grab them out of the fridge that morning and go. They are also great because you can basically add whatever you want to them to create different flavors! You could add jam, different flavors of yogurt, peanut butter, nuts, different fruits, granola, coconut, etc. There are TONS of recipes online. If you don't like them cold, throw them in the microwave to long enough to get rid of the "chill."

Here is a basic recipe that you can modify however you wish:

2/3 cup oats
2/3 cup (depending on how thick you want it) milk, almond milk, or coconut milk
2/3 cup yogurt
Combine ingredients in a jar and place in the fridge overnight. In the morning you can top with whatever you want! I love to top it will a little brown sugar and fruit.

Yogurt topped with fruit and granola
The key to this is to have everything ready to go-your granola made (recipe here) and your fruit washed and cut, if needed. I like to have everything in separate containers then I just dump the fruit and granola onto my yogurt when I'm ready to eat it. So fast, filling, and yummy!

Smoothies
Even though smoothies are fast to make, it can be hard to fit it in on a busy morning. Luckily, they do not have to be made that morning. Make your smoothie the night before and have it in your container and ready to go! To make your smoothie a little more filling, you can add some slivers of almonds or other nuts. I have also seen people make a "smoothie bowl" and top with it nuts, chia seeds, or granola. Find a few of my favorite smoothies here.

Eggs and toast
Keep boiled eggs in the fridge for those busy mornings. They are a quick and easy breakfast to take with you on the go! Add some whole grain toast topped with 1 tablespoon of peanut butter to keep you filling full through the morning.

Eating healthy doesn't always have to take a lot of time. Play around with different ideas and find what works best for you and your family!

-Jaeme

Nutrition 101: The Basics

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Happy National Nutrition Month!

As we all know, there is A TON of nutrition information all over the place. One day they say something is bad for you and causes all sorts of diseases and the next day it’s the new best thing that is a cure all for all of the diseases it caused before. Well how the heck do we know what to believe?! I am a huge believer of just sticking to the basics. You know the food guide pyramid we all learned about in 6^th grade health class? Well the same idea applies, just tweaked a little. The pyramid is now a plate (called MyPlate), which makes a whole lot more sense to me (who eats off of a pyramid? Haha) I am going to summarize the different food groups by using MyPlate.

 As you can see from the picture above, your plate should look a little like this. Fill half of your plate with fruits and vegetables (this is a great tip for portion control also- fruits and vegetables are high in fiber and nutrients and very low in calories. So, you will stay full longer with less calories). A little less than one fourth of your plate should be filled with a lean protein, a little more than one fourth should be filled with a whole grain, and shoot for 3 servings of low fat dairy each day. Here is a little break down of what you should look for when eating each of these food groups.

***Recommedations of how much of each food group you should consume depends on age, height, weight, gender and physical activity. They are not the same from person to person, but I give an average recommendation. Also, children recommendations are usually  lower.

Fruits

Fruits can be fresh, canned, frozen, dried, or puréed. 100% fruit juice counts for a fruit also, but I recommend trying to eat the actual fruit. Juice can have lots of added sugars, so drink it in moderation. When choosing canned fruits, try to choose fruits that have been canned in water or 100% fruit juice and not syrup. Most adults should consume 1 ½ to 2 cups of fruit per day. Examples of 1 cup of fruit: 1 small apple, 1 large banana, 1 cup whole, halved or sliced strawberries.

Fruit has many important nutrients. Try to get a variety of colors when eating fruits…they each have different vitamins and minerals! A few of the many important nutrients found in fruit are potassium, dietary fiber, vitamin C, and folate.

Tips to get more fruit in your diet:

• Leave them on the counter top so that you can see them
• Have cut up fruit ready to go in the fridge
• Include them in meals
• Eat them for snacks

Vegetables

Any vegetables or 100% vegetable juice can be considered a part of the vegetable group. Vegetables can be raw or cooked, fresh, canned, frozen or dehydrated. Again, try to eat the whole vegetable instead of drinking the juice. If you are using canned vegetables, use ones that say low sodium or no salt added. There are 5 subgroups of the vegetable group: dark green veggies, starchy veggies, red and orange veggies, beans and peas, and other vegetables. Beans and peas are unique because they count as a vegetable, but can also count as a protein.

Try to get a variety of colors of vegetables each week to receive the nutrient benefits from the different vegetable subgroups. Most adults should get 2 ½ - 3 cups of vegetables per day. 1 cup of raw or cooked vegetables, 1 cup of vegetable juice and 2 cups of leafy greens count as 1 cup of vegetables.

Most veggies are very low in calories and fat. They also have no cholesterol. Vegetables are packed with very important nutrients including vitamin A, vitamin C, folate, fiber, and potassium.

Eating a diet rich in fruits and vegetables is associated with a lower risk of heart disease, type II diabetes, and obesity. Eating vegetables and fruits that are high in potassium could help maintain a healthy blood pressure. Since fruits and vegetables are so low in calories and so high in nutrients, they can be a great aid if you are trying to lower your calories.

Tips to help you eat more vegetables:

• Try to plan some meals around the vegetables, making vegetables the center of your meal. Examples include: veggie stir fry, veggie rice bowls, salads with light dressings, etc.
• Eat vegetables as snacks
• Have vegetables cut up and ready to go. Get bags of salads, celery, carrots, and other ready to eat vegetables so that vegetables are readily available
• Include veggies at meal time

Grains:

Grain products include any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Bread, pasta, cereals, rice, tortillas, and oatmeal are all examples of foods found in the grains food group. There are two subgroups in this category: whole grains and refined grains.

Whole grains are those that contain the entire grain kernel- the bran, germ and endosperm. Examples: 100% whole wheat bread (look on the ingredients list and make sure the first ingredient is whole wheat flour- some wheat breads are not 100% whole wheat, but if whole wheat flour is the first ingredient it is true 100% whole wheat bread), oatmeal, plain popcorn, and brown rice.

Refined grains are those that do not contain the entire grain kernel. They have been processed and milled, so do not contain the germ or bran of the kernel anymore. This process gets rid of many important nutrients including fiber, iron and some B vitamins. Examples of refined grains: white bread, white pasta, white rice, white flour.

Most adult women need about 6 ounces of grains each day. Most men need 6-8 ounces of grains each day. Examples of 1 ounce of grains: 1 slice of bread, 1 cup of cereal, ½ cup cooked rice or pasta. Try to make at least half of your grains whole!

Whole grains can help reduce the risk of heart disease as well as help decrease the risk of constipation (because of the fiber). Eating whole grains can also help with weight management.

Protein:

The protein food group includes foods made from meat, poultry, seafood, beans and peas, eggs processed soy products, nuts and seeds. Choose meats that are lean or low-fat. I recommend eating lean white meats on most days of the week (boneless/skinless chicken breast, fish, turkey) and limit red meats to 1-2 times per week. Try to eat at least 8 ounces of seafood per week (for adults, children recommendations are lower). When choosing protein, choose the lean or low fat options. This will help keep cholesterol and saturated fat intake down.

Daily recommendations depend on your sex, weight, height, age, and physical activity level. Most women need about 5 ounces of protein per day and most men need 5 ½ to 6 ½ ounces per day. 1 ounce of the protein group in general includes 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, and ½ ounce of nuts or seeds.

Protein is vital for our body’s maintenance and repair. Proteins are like building blocks- they help build our bones, muscles, cartilage and bones.

Dairy:

Fluid milk and products made from milk belong in the dairy group. Choose low-fat or fat-free dairy products. Examples of dairy products: milk, cheese, yogurt.

Adult men and women need about 3 cups of dairy per day. Examples of 1 cup of dairy: 1 cup milk, 1 cup yogurt, 1/3 cup shredded cheese, 1 ½ cups hard cheese, 2 cups cottage cheese.

Dairy consumption leads to improved bone health. Important nutrients found in dairy include: calcium, potassium, vitamin D and protein.

K that was a lot of info! if you have more questions about Myplate or nutrition in general, please let us know! You can also go onto www.choosemyplate.gov for more information about the different food groups, for tips, or to find out what your specific caloric needs and recommendations are.

Have a fantastic day! And remember to stick to the basics!

-McKell

Sugar Rush...What's the Big Deal?!

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🎶Sugar (da-da-da-da-da-da) oh honey honey (da-da-da-da-da-da)🎶 …

Did you know that many Americans get way too much added sugar in their diets? According to Livestrong.com’s article, “How much Sugar Allowance a Day”, since the 1800’s, the average American’s sugar consumption has increased more than 1500 percent…That’s crazy!! The American Heart Association explains that average Americans get about 22.2 teaspoons of sugar a day, which is about 355 calories. Teenagers and men are the largest consumers of added sugars. A huge culprit of the large amount of added sugars consumed is from soft drinks or other sugar-sweetened beverages.

So, what’s the big deal? Sugar adds extra calories and has zero nutrients. Adding too much sugar could lead to weight gain and can also lead to deficiencies in other important nutrients. Many foods that contain high amounts of added sugars are highly processed, can have a high amount of solid fats, and do not contain many vitamins, minerals and other healthy components. Eating added sugar is not a horrible thing if done in moderation.

Photo taken from dessertswithbenefits.com

• What are added sugars?
  • Added sugars are those that are added during preparation or processing. These sugars do not include naturally occurring sugars like lactose (found in milk) or sugars that are found in fruit (fructose). Side note: Eat fruit! The sugar in it is naturally occurring and the vitamins, minerals and phytochemicals found in it are soooo awesomeJ.  Foods with naturally occurring sugars still have nutrients, so they do not count as added sugars.
• What is the recommended amount of added sugar? 
  • The American Heart Association recommends that no more than half of your discretionary calories (the “extra” calories that you have at the end of the day after you have met all of your nutrient needs) come from added sugars. That means that most American women should have no more than 100 calories per day (or 6 teaspoons) of added sugars, and most American men should have no more than 150 calories (or 9 teaspoons) a day.
• Reading the labels: What to look for
  • We all have a very powerful tool when we go grocery shopping…nutrition labels! Most of us look at calories and maybe fat, but do we stop to look at the sugar content? A food is high in sugar if sugar is one of the first three ingredients listed. Look for products that have 10 or less grams of sugar per serving in them. Cereal is a great food to compare sugar grams. Of course there are many sugary cereals that do have lots and lots of added sugars, but did you know that some of the “healthy” cereals have just as much or more added sugars as the sugary ones? Check it out next time you go to the store!
  • Look for foods that say “No Sugar Added”. The fresher and more natural the food, the less added sugar it has!
• How can I tell if a product has added sugars in it?
  • Unfortunately, product labels do not differentiate between added sugars and naturally occurring sugars. Know that if the product contains milk or fruit, it has some naturally occurring sugar in it. Names of added sugars to look for on labels (American Heart Association suggestions):
    • Brown Sugar
    • Corn Sweetener
    • Corn Syrup
    • Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
    • High Fructose Corn Syrup
    • Fruit Juice Concentrates
    • Honey
    • Invert Sugar
    • Malt Sugar
    • Molasses
    • Raw Sugar
    • Sugar
    • Syrup

Next time you go to the grocery store, look for those added sugars! Remember all things are good in moderation, but you don’t have to get caught in the sugar rushJ.  

Have a wonderful day!

-McKell

8 Tips to Beat your Sweet Tooth

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You just got home from a busy day and cook dinner. You finish eating your delicious (and healthy) dinner and all of a sudden that urge for a sweet comes on very strongly. Next stop...the cupboard! You find that box of chocolates that your Grandma gave you for Valentines Day and take a bite out of each candy, just to find that special milk chocolate one filled with caramel. This scenario may sound all too familiar to some of us. Conquering your sweet tooth can seem like an impossible task, but I am here to tell you that it is possible!

I'm not gonna lie, I love sweets. Always have and probably always will. This entry is not meant to tell you to never eat a sweet again in your life, but to help you conquer your sweet tooth and not have it conquer you.

 

 OR

                                         

                                               How will you spend your 200 calories???

Tip #1: BREAK THE CYCLE/HABIT

This tip seems simple enough right?! Breaking a habit can actually be quite tough. If you crave sweets every night after dinner or everyday after lunch (or both), you have already trained your brain to want something sweet after you eat a certain meal. Now what? Retrain your brain! If you take the steps to break the habit and teach yourself that you do not need a sweet after every meal, you will have less of a desire to eat that piece of cheesecake after dinner. I notice that when I allow myself to eat a sweet every night after dinner, I look forward to that sweet every single night and I have a hard time not eating it. When I stop, after a few days I don't crave it as much. Getting through the first week or two is the hard part, but if you can prepare yourself mentally and hold strong, the urge will go away! Remember, developing a good habit or breaking a bad habit takes approximately 14 days!

Tip #2: DON'T KEEP IT IN THE HOUSE
If it's not in your house, you won't be tempted by it. Make it easier on yourself and your family members and just don't buy it.


Tip #3: DISTRACT YOURSELF AFTER MEALS...GET OUT OF THE KITCHEN!
After your meals, get out and do something active! Play a game with your children, go on a walk, paint your nails. If you engage yourself in a different activity, the urge for a sweet will go away quickly.


Tip #3: BRUSH YOUR TEETH OR CHEW GUM AFTER MEALS
When you have a fresh and clean mouth, your desire to eat is lowered. Plus, we all know how food tastes right after you brush your teeth...yuck!


Tip #4: EAT A HEALTHIER SNACK
Try a fresh fruit bowl, banana with a tiny bit of peanut butter, or a fruit smoothie. Fruit has natural sugars so it is very sweet, but does not have the calories and fat that other desserts have. Also, fruit is loaded with vitamins and minerals that are great for your body.


Tip #5: DON'T COMPLETELY DEPRIVE YOURSELF
The key to health is moderation. If you are constantly telling yourself that you cannot have something, sooner or later you will most likely give in and you may overindulge. When you do choose to have a dessert, just go for smaller serving sizes, have them less often, or share with someone.


Tip #6: TELL SOMEONE CLOSE TO YOU WHAT YOU ARE TRYING TO DO
Let someone in your family or a close friend know what your goal is. If someone else knows, it is easier to stick to your goal. They can support you and hold you accountable.


Tip #7: DON'T LET YOURSELF GET TOO HUNGRY
Remember to eat balanced, regular meals throughout the day. Make sure your meals include fiber, protein and carbohydrates to keep you satisfied and energized longer. If you get hungry in between meals, have a snack! Prepare healthy snacks like raw veggies and hummus, whole grain crackers and hummus, cottage cheese and fruit, fruit and plain greek yogurt, etc. When our blood sugar drops too low, many of us reach for the foods that will raise it the fastest: donuts, candy bars, juice. If we eat consistently and do not let ourselves get too hungry, our blood sugar is more level and we are less likely to reach for the "quick fix".


Tip #8: KEEP A "SWEETS" JOURNAL
Write down what you are feeling when you get the urge to eat sweets. Are you hungry? Angry? Thirsty? Bored? Stressed? Happy? Food journals help us see what time our sweet tooth hits and why, and what can help us overcome our weaknesses.




You can do it! Every positive step you take is a victory. Reward yourself for these victories. Set goals along the way and when you reach them, celebrate YOU!!!


-McKell

Breastfeeding your baby and still maintaining a Healthy Lifestyle

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Hey all you Mommas out there or Soon to Be Ones. This post is all about Breastfeeding and still maintaining a Healthy Lifestyle. Being able to workout and eat healthy while trying to breastfeed can be tricky for some and was especially for me. I had a very hard time maintaining my milk supply and learned a lot of things along the road. I hope I can share some tips with you so you don't have to deal with the stress and frustration of a hungry baby and you not being able to feed them enough.  

How many calories should I be eating while breastfeeding? 

First when it comes to nutrition you need to be eating an additional 400-500 calories a day to support your milk production. But if you are also working out while you are breastfeeding then you will need to be replenishing the calories lost during your workout plus that additional 400-500 calories. So for example if I burned 600 calories during my workout then I would be needing to eat around 1,000 extra calories a day. That is a lot when you think about it. This is where I had problems, I was not eating enough to make up for all the lost calories and it showed in my fluctuating milk production. Now not every person is the same and everyone has different metabolisms so this may be a bit of trial and air. You don't want to be eating to many calories so you start to gain weight either. 

What types of food should I be consuming while breastfeeding? 

You don't need to go on any special diet while breastfeeding but you should try to maintain eating a healthy balanced meals. For those extra calories you need to add try and make them whole grains with veggies and fruits. If you need ideas of healthy snack alternatives go check out our pervious posts for ideas.

When it comes to variety of foods and how they will affect your milk and baby make sure you are attentive and aware of how baby reacts to certain foods. If baby is being fussy or has an upset stomach make sure to monitor what foods you have eaten. Some foods you consume can be the cause to a sick baby tummy that you will then need to eliminate. 

What types of fluid should I drink and how much should I consume?

Water is your best friend when trying to breastfeed. On average you should be drinking 8 glasses of water a day. But if you are working out then you will need to replenish your water stores after your workout also. A good way to see if you are getting enough is to drink more if your urine is dark yellow. Goal is to have a light yellow to clear urine. The best tip is to drink a large glass of water before you breastfeed every time. This will help increase your milk supply. Have a water bottle with you at all times.

Try and make water your ultimate source of fluid you drink. This is a good rule even if your breastfeeding or not. Be wary of juices and sugary drinks, to much sugar can lead to weight gain. Too Much caffeine can be troublesome, too. Caffeine can interfere with the babies sleep and also cause discomfort in their stomach. 

What types of exercise should I do while breastfeeding?

  
It does not matter what type of exercise you are doing as long as you are eating well and drinking enough. You do want to make sure to not start any intensive workouts until you have been to your 6-week post pregnancy appointment and your Dr. has given you the ok. Start out easy when you get back into working out. Do not over do it and injure yourself. Start with a fast pace walk or with light weight training. 

Another thing to be wary of that is common in women after birth is Diastasis Recti. This is a condition where the right and left side of your rectus abdominis have not closed all the way back together. If you do have this you want to be careful doing some core exercises to not agitate them until they are closed. Go check out this website http://www.befitmom.com/diastasis_recti.html for more information about this situation and how to help fix it faster.
  
Helpful tips if you are having a hard time Breastfeeding 

Like I said before I had a very hard time breastfeeding and got mastitis 3 times while breastfeeding my little girl. I was only able to breastfeed for 9 months until my milk dried all the way up. But from all the bad experiences I have learned lots that will help me with my next baby some day. Some things I learned that could help are…

-If you have been having trouble breastfeeding try making yourself and baby comfortable. Think calming thoughts and don't stress. Your baby can sense you being tense and will not nurse well.

-If your not making enough milk try pumping after your baby has eaten on both sides to stimulate more milk production. 

-If your baby does not finish eating all the milk that is in the breast then pump out the rest. You do not want to leave milk in there. If you do it can cause mastitis and will also signal to your body that you do not need to make that much milk. Make sure your baby is eating a full meal every time they nurse and are not just snacking every hour without emptying the breast. 

-Another help to increase your milk supply is the herbal supplement Fenugreek. It is a natural herb that has helped many women. You take it in a capsule form and can find it at any natural food store. It recommends to take 2 pills three times a day but the best way to know if your taking enough is when your sweat starts to smell like maple syrup. Haha yes it sounds weird but is true. This herbal supplement helped me a lot! 

I hope this post can help some of you in your breastfeeding  adventures. It is such an amazing experience between you and your baby that you want to cherish and not stress about. Let me know if you have anymore questions or problems? I don't know everything but I have been through a lot and learned so much a long the way.

-Shauna

Pre-Workout Meals: What to eat, when, and how much

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Pre-workout meals can be a struggle for anyone. Knowing what to eat, when and how much to eat before a workout can seem like a daunting task. Well guess what?! It really can be easy! Just follow these tips and you'll be on your way to having nutritious, energy boosting pre-exercise meals!

What should I eat before I workout? 

Your pre-workout meal should mostly consist of carbohydrates. Glucose (which is found in carbs) is the main energy source for your body during exercise. You want to top off your carbohydrate stores before your exercise so that you have enough energy to 'kill it' during your workout;)

It is a good idea to add a small amount of protein to your pre-workout meal also. The protein helps you stay feeling full longer, protects your muscles, and can help decrease muscle soreness after your workout (ACE fit "Pre- and Post- workout Snacks for Different Workout Durations").

When you exercise, blood actually diverts away from the stomach and goes to your working muscles. It's best to give yourself time for the food to digest. Avoid hard to digest foods like fat and fiber right before you workout. Meals high in these components can cause discomfort.

If you are participating in a race or competition, NEVER try something new on the day of the event! Always eat familiar foods on this day.

How much should I eat and when?

Have you ever eaten a huge meal and then went straight to the gym? I definitely have and I'll tell ya what, it is NO fun!  The key to a successful pre-exercise meal is finding that balance of not eating too little and not eating too much. You want to eat enough so you have energy, but don't want to eat too much or you might feel sick during your workout. Timing is super important also. The closer you are to hitting up the gym, the less you should eat.

If you would like to know the exact number of calories and carbs you should be eating, the book Exercise Physiology Seventh Addition, gives a great rule of thumb to go by. They say to eat 1-5 grams of carbohydrates for every kilogram of bodyweight, and it should be eaten 1-4 hours before exercise (1 gram/kg 1 hour before, 2 grams/kg 2 hours before, etc). So a woman weighing 130 lbs (59 kilograms) could eat up to 59 grams of carbohydrates 1 hour before her workout.

Okay so if you don't want to take the time to calculate all of that, then here are some awesome guidelines by The Mayo Clinic's article, "Eating and Exercise: 5 tips to maximize your workouts")
Large Meals. Eat these at least 3-4 hours before exercise.
Small Meals: Eat 2-3 hours before exercise.
Snacks: Eat these 1 hour before exercise.

Remember that everyone is different! What works for one person may not work for you. The most important thing is finding what works for you and helps you feel your best while you workout.

Pre-Workout Meal Ideas:

• Whole wheat bread slice or toast with 1 TBSP of peanut butter and 1 small banana
• Oatmeal topped with fresh or dried fruit
• Low fat/non fat yogurt with granola and fresh fruit
• Banana or Apple slices with 1 TBSP of nut butter
• Turkey sandwich on whole wheat bread
• Fresh fruit bowl
• Turkey wrap on a whole wheat tortilla with spinach and red peppers
• 1/2 Whole wheat bagel with low fat cream cheese spread, or peanut butter and honey
• Hard boiled egg and a piece of toast
• Green smoothies/fruit smoothies

Yay for good food and exercise!

-McKell