It's Not a Diet!

Nothing motivated me more than being fed up with hating what I saw in the mirror. It had gotten really bad. It had come to the point where I would intentionally undress in my walk in closet and jump right into the tub so that I didn't have to see myself in the mirror when I showered each day. I was unhappy, I was unhealthy, and I was ashamed. I needed to make a change. Then I got pregnant, so I put it on hold again. It wasn't until I started to have complications during my pregnancy that I really decided to make some necessary changes.

I went from being 135 pounds to a solid 200 pounds in just 18 months.  I had gone from a size 6 to a 14 in that time and I had a hard time coping with my new size. I'm 5'11 so I did have more room to "share the love" but it was wreaking havoc on my emotional/mental well being.  I'm not embarrassed to admit my top weight- I'm more embarrassed to admit I let it get to that point. At first, I was constantly squeezing myself into clothes too small because I had the excuse of post baby weight and I couldn't actually admit how much I had 'let myself go.'  I stopped going out as much as I used to because I felt I looked terrible, to me I was almost unrecognizable: round face, puffy cheeks, flabby arms, saggy butt. Where had I gone wrong?  I started wearing my husband's clothes, even when we were leaving the house, because I didn't have any clothes that fit properly.  And, if I dared, I probably could have parked in the 'Expectant Mother' parking the entire time between pregnancies 1 and 2. And Still, I did nothing about my weight until March 1, 2014- 9 weeks after having a fairly serious pregnancy complication with baby number 2. 

*He is perfectly healthy as far as we know, and expected to make an appearance in the next 7 weeks*

Let me be quite clear- I'm not advocating dieting while pregnant. That is not what I have done. I'm merely documenting the positive changes I have made in order to get my health back on track. 

My first trimester was a nightmare. I was so sick that I lost 25 pounds. Not exactly what you want to do while you're incubating another little person. My second trimester wasn't a whole lot better, I was still sick all the time, and by 20 weeks I was down another 10 pounds. I was now 170 pounds. I was still unhappy, and now it was because I knew that this wasn't the healthiest way to be pregnant. I needed to make a change.

First of all, I'm making changes because I WANT TO. Losing weight and/or eating clean will not work if you're doing it for someone else.  You have to be motivated, focused and willing to work for it because it will be hard when you start out. You have to establish your "WHY," your reason for making the changes. For me, it was my health, and the health of my child. That was enough to get me going. I've found other reasons since (more energy, less cravings, better mental health, and more fulfilling relationships. Things will snowball, and what once was hard will become easier every day that you keep at it. 

My first piece of advice (and I'm not a doctor, nurse, or dietitian.  I'm just a mom with a blog who wants to feel good about my choices and the way that I look) is don't set unrealistic goals. You will be setting yourself up for failure if you expected to lose 30 lbs in a month.  It's not worth the disappointment, and it's not something you can maintain.

Always set goals that you believe you can achieve while still being healthy. Crash diets and faddish weight loss cleanses are all the rage right now. Really do the research for yourself before you start something. For me, the thing that has made the biggest impact is a product called Shakeology. It is full of super foods, calms cravings, and fills me up. I drink it for breakfast, and it really makes a difference in my day. You've probably heard a million times: breakfast is the most important part of the day. Well, I used to think sleep was more important than breakfast. It didn't get me anywhere. Do yourself a favor and START EATING BREAKFAST!  Since I've always heard it's so important I made it a habit to start getting up and getting myself some breakfast.  I usually drink a healthy fruit smoothie made with Almond Milk and Shakeology.  I can say I know for sure my new routine of making sure I get breakfast has helped with my healthy transformation. Give it a try and see how you feel!


*If you want more information on it, message me, or follow me on Facebook at www.facebook.com/fightingfit11 or on twitter @JennKnowles11. I'm delighted to share my experiences.*

Now, I used to hate working out. HATE IT! I'm in the military, but believe me, being hot, sweaty, and achy is not my thing if I can avoid it.  But I couldn't expect to get any healthier without working out so I decided to take up a workout again.  I was on the swim and cross country team in high school but the thought of swimming or running again 9 years after I had been involved in organized sports made me want to be sick.  I assumed I would die during my first attempt at a workout but it went surprisingly well.  If you don't consider yourself athletic, I still urge you to give it a try.  To me, a good workout is now a necessary evil. I can really feel the benefit for all my muscles when I get a workout in. If you feel absolutely lost with where to start, I'd be happy to help you find a program that will work for you depending on your "WHY." Just message me or follow me at one of my accounts above, and I can get you started. 

My next tip is make your goals visible:  Putting it out there where other people can see it is a great way to make yourself accountable. Tell your friends, family, or spouse what it is that you want to do, and when you want to do it by. Do you have a reunion coming up? Do you want to just tone? Get it out there. Use social media to do it. Find a way to make it know to others, and you will have a much better chance of keeping up with it. 

Schedule your work outs.  I'm a college student, a pregnant mom to a toddler, a Corporal in the military, and I work at an elementary school. I get tired at the end of my day, but I'm also a control freak about my time. I can't stand to lose a couple of hours to the tv, and not accomplish the things that I set out to do. It drives me crazy. So I schedule it out. I get up early and get my workout in. here is an example of what I do during my morning to make sure it happens:

8:00-9:00 workout and get my ShakeO in

9:00-10:00 feed the little man when he wakes up, walk the dog, and get ready for work

10:00-3:00 work

Don't cut out meals. It's only obvious to think that the easiest way to cut calories is to skip out on a meal. Don't. I use this analogy: imagine a fire burning. In order to keep the fire going you need to add wood every now and then. If you stop adding anything to it, it burns out.  The same with your body- when you add food to it, your body gets re-energized and can work better.  If you withhold nutrition and fuel, your body is going to burn out like the fire.  I will say, I am not a big calorie counter.  I know eating Arby's and McDonalds is not a healthy choice. I prefer to eat healthy foods like fruit and whole grain and vegetables. Baked chicken over fried, smaller portions, skip the pop, etc. 

*Again if you want more information on how I do this, or more accountability, I run 10 day clean eating challenges at least once per month. Go ahead and message/follow me, and I can get you set up.*

Diet/Workout Journal:  I started keeping a diet and work out (journal) and it has really helped me realize what foods I'm eating and what I may need to cut out and just how much time I'm devoting to working out.  I keep it in my bag and anytime I eat anything I write it down.  I usually end up skipping dessert type foods just so I don't have to write it down. I may want a chocolate satin pie at the time but when I write that down and read it later, I realize I really could have down without those extra calories.  You'd be surprised at how much you probably munch throughout the day without even realizing it.  A journal would make it more obvious and easier to cut back. It has for me. 

My final piece of advice: just because you've worked out doesn't mean you can then eat a bunch of junk food afterwards.  You're not a dog- don't reward yourself with food.  Don't ruin your great workout!! Trust me, you'll regret it after you do! And remember the secret to clean eating is not to get discouraged. If you can eat clean 95% of the time, you will see results. One bad meal will not make you fat, just like one good meal won't make you skinny.

I know it's hard, I know it's not instant, and I know it's really an entire lifestyle change, but it can be done! There are tons of great ways to give yourself the advantage while trying to be healthier. Remember that you aren't going through this alone. There are resources out there to help. Also keep in mind that it isn't about fitting a social mold. It's about feeling good about yourself, having the energy to chase after your kids, grand kids, nieces or nephews. It's about setting and reaching goals. 

You can do it! And if you would like advice, as a certified Beachbody coach, I can help. Find your WHY and get started. Good Luck!

The Truth About Your Nursing Diet

The truth about nursing is that it's hard. It's hard to get up every two to three hours, and it's hard to get through that first month of pain. It's hard to nurse on the go, and it can definitely be hard to stock pile your milk.

It's a struggle for many women, but it is definitely worth the perseverance. It is worth the scheduling, and the strict diets that many follow. The benefits more than outweigh the downsides. It can help you drop that baby weight, it provides needed nutrients and antibodies for your baby, and it can help you bond tremendously.

Here are some tips that I learned while breast feeding:

Diet. It's not just "Die" with a "T" The things you eat and drink have dramatic consequences for your supply. Here is the science behind it. (If you don't want to know the why, feel free to skip ahead).

While you are adjusting to your new baby, you are usually not sleeping well. You are getting up multiple times during the night, and this is causing fatigue during the day. Fatigue during the day will cause the body to crave quick fixes that will get you going. The downside is that you will quickly crash, and crave more sugar infused junk. The cycle starts here. Massive amounts of sugary intake can severely decrease the amount of necessary minerals that the body needs to sustain energy. Minerals like Manganese, Chromium, Magnesium, and Zinc are crucial in the breakdown of complex carbs. These complex carbs are what will break down and create the needed glucose to sustain our energy levels. Failure to break these down also perpetuates weight gain. There is your quick science lesson for today.

Now that you know the science behind it, here are some power foods that will help combat mineral loss, and increase your energy throughout the day.

Oatmeal. No there is not a definitive study that proves oatmeal will boost your supply, but countless moms, including myself, will swear by it. It has iron, complex carbs, and plenty of protein. We know that iron deficiency has been a proven cause of supply loss in breast feeding, and the complex carbs and protein will keep you feeling full and energized. Oatmeal has also been linked to postpartum constipation relief due to it high fiber content as well. You'll need the old fashioned rolled oats for this, not the instant.

Eggs. Studies have shown that women who eat two eggs for breakfast rather than a bowl of cereal have shed weight much faster post-partum. Want some extra iron? Add some spinach and make an omelet. If your baby starts to get fussy after you incorporate eggs, back it off to a couple times a week.

Nuts and Seeds. These are full of the good fats that mommies and babies need. They are also packed with protein. Try to stick to raw nuts because they haven't had any damage in the roasting process. Some studies show that if you soak them in water overnight and let them air dry the next morning, you can boost protein absorption by up to 30%. Totally worth the time if you ask me. If you are on the go, add some dried fruit and make a quick trail mix.     I know, I know... what about nut allergies? Studies show that unless there is a history of nut allergies in your family, or children this is not likely to cause a new allergy through your breast milk. Don't give them directly to your baby until they are at least a year old though.

Legumes. Lentils, peanuts, dried beans, and chickpeas are all sources of protein that we tend to forget. They have an added benefit of being a natural detoxifier.  A great quick snack is hummus and raw veggies.

Avocados.  About 75% of an avocados calories come from healthy fats. One avocado has 60% more potassium than a banana, and is rich in B-vitamins which help sustain energy Another bonus... of all the fruits out there, the avocado has the highest fiber content. It will also help with lowering your blood sugar because it is full of monounsaturated fats.

Foods rich in Vitamin C. Kiwis, Strawberries, Bell Peppers, and Dark, Leafy Greens  are all great sources of vitamin C.  After childbirth, the loss of blood can decrease our iron content. Eating foods rich in vitamin C helps bind iron in our bodies and will help boost our energy and shorten recovery time.

Toasted Wheat Germ, Sesame Seeds, low fat roast-beef, and pumpkin seeds.  These all go in one category for one reason, zinc. Zinc is involved in over 200 enzyme functions and is important for every aspect of immune health, reproductive health and breastfeeding. Zinc can help protect cracked nipples, and may help ease post-partum depression. Your level of zinc absorption is nearly twice as high during lactation as it is prior to conception and the amount of milk your baby absorbs is also high. If you see some white spots on your nails, it most likely means you have a zinc deficiency.

And of course, top it all off with lots and lots of water. Proper hydration while nursing is essential. I found that to stay on top of my supply, I was drinking around 128 ounces each day. The best way to combat dehydration is to leave a water bottle next to your most frequent pumping locations. Always refill it when you are finished.

Good luck mommies! It really is worth it!