weight loss early pregnancy | Essential Daily Vitamins for Women

weight loss early pregnancy

I think we all know its important to take vitamins, but we dont always do it.  At least I didnt.  Part of the reason is because it feels like there is so much information on vitamins, I dont know what to take or where to start.  So, the easy thing to do is simply take a multivitamin and be done with it- if you remember to take it.  

Ive been researching what Dr. Oz recommends because I trust his information and can understand what hes saying.  Heres what I found he suggests and what Im currently taking.  

A Multivitamin

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  When purchasing your vitamins, check for bottles labeled 100% daily allowance on label. 

Multivitamins fulfill your nutritional needs for the day.  Multivitamins contain:

Vitamin A – critical for healthy vision and skin

Vitamin B – a metabolism booster

Vitamin C – keeps your immune system strong, especially important during cold and flu season.

Vitamin D – promotes healthy bones (and your immune system)

Vitamin E – for healthy development of muscles and brain function

The Dose

Take half in the morning and half at night to maximize absorption.

Calcium Cocktail (Calcium + Additional Vitamin D + Magnesium)

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium (to prevent the negative side effects of calcium) and vitamin D (to help the body absorb calcium) in order to get the maxium benefit.  

It turns out that vitamin D is crucial when it comes to fighting off colds. An important part of Dr. Ozs anti-aging checklist, vitamin D plays a number of roles in our bodies, including:

 *Promoting absorption of calcium and bone health

 *Boosting immune function

 *Reducing inflammation

 *Healthy neuro-muscular function

 *Protecting against some forms of cancer

The Dose

Calcium (600mg) with Magnesium (400mg) and Vitamin D (1,000 IU)

Take dose with a full glass of water, 2 hours after eating.  Calcium can block the absorption of other supplements and prescriptions, so take it separately. 

Fish Oil (Omega 3’s)

To keep your brain, heart and eyes healthy, take Omega 3’s every day. 

The Dose

For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Astragalus

Although Astragalus isnt a vitamin, I take it daily for energy and anti-aging.

According to Dr. Oz, aging is the primary reason why your body feels depleted of energy. Add to that the boatload of daily tasks most of us face – work, household chores, childrearing – and it’s no wonder were exhausted.

The supplement astragalus can help keep you going. This root, used in traditional Chinese medicine for centuries, contains a special chemical that research has shown may actually help slow the aging process. This chemical activates the enzyme telomerase, which works on a cellular level to protect DNA from breaking down, thus warding off exhaustion and a host of other age-related symptoms and diseases.

The Dose

Take 200 mg of astragalus twice a day, in the morning and at night. 

To help me remember to take my vitamins, and to keep me from asking, "Did I take that today?" I bought a daily vitamin holder at Target.  I love it because its got a side for am and pm and each compartment is large enough to hold all my pills.  I take the calcium pill by itself in the afternoon. 

Are you taking vitamins?  Which ones?  Where are you finding your information about which vitamins to take?  

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pregnancy weight loss first trimester | Mushroom Asparagus Radish Arugula Salad

pregnancy weight loss first trimester

Hi everyone!  It’s Jennifer from The Chronicles of Home and I’ve got a delicious spring salad to share with you today.

We ate this mushroom, asparagus, and radish salad for dinner recently alongside roasted chicken thighs but I could have eaten it alone as a vegetarian meal.  In fact, I did eat the leftovers by themselves as my lunch the next day and I have great news - this is one of those salads that is fantastic leftover.

The mushrooms and asparagus are cooked and warm when you add them to the arugula, which softens and wilts just slightly.  The flavors are springy and fresh but I found the salad to still be hearty and satisfying, which is just what I’m craving this time of year.

Mushroom, Asparagus, Radish, & Arugula Salad

Ingredients

1 medium bunch asparagus, ends trimmed and cut into 1” pieces

1 tbsp. unsalted butter

2 tbsp. olive oil, divided

1/4 c. shallot, chopped

2 garlic cloves, minced

8 oz. cremini mushrooms, sliced

2 c. chicken stock

1 tsp. dried thyme

1 tbsp. fresh chives, chopped

1 tbsp. flat-leaf parsley, chopped

1 tbsp. grated parmesan or romano cheese

2 c. arugula

8 radishes, sliced

1 tsp. fresh lemon juice

Blanch asparagus in a pot of boiling salted water for 2 minutes.  Drain in a colander and rinse with cold water to stop cooking.

Preheat oven to 350º.  Melt butter and 1 tbsp. olive oil in a large ovenproof saute pan over medium-high heat.  Add shallot and garlic.  Sprinkle with salt to taste and cook 1 minute.  Add mushrooms, chicken stock, and thyme and bring to a boil.  Transfer to oven and roast until mushrooms are tender, about 30 minutes.  Return to stovetop and boil over high heat until liquid evaporates.  

Lower heat to medium-low and add aspargus, chives, parsley, and parmesan.  Stir to coat.  Season to taste with salt and pepper.

Toss arugula, radishes, remaining 1 tbsp. olive oil, and lemon juice in a large bowl.  Season to taste with salt and pepper.  Add mushroom and asparagus mixture and toss gently to combine.

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Thank you for this post from contributing writer, Jennifer, of The Chronicles of Home.  Youll definitely want to check out her blog for more amazing recipes, beautiful home decor, and easy-to-follw DIY projects!

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weight loss early pregnancy symptom | Tasty Fruit Veggie Protein Smoothies

weight loss early pregnancy symptom

When I did the Jamie Eason 12-week trainer, one thing she recommended was drinking a protein shake within 30 minutes of working out to aid in muscle growth and recovery.  I do this pretty religiously, making my shake as soon as I get home or ordering one at the gym if Im not coming straight home after my workout.  Protein is essential for muscle development and recovery, but you can get the adequate amount from whole foods, like meat, fish, beans, egg whites, nuts, and milk too.

Im usually a protein powder plus water and a few ice cubes kind of girl, but lately Ive been trying more fresh fruit and veggie smoothies (with protein powder).  The other day, I added about 6 ounces of Odwalla Superfood drink to my protein powder and it tasted so good.  Although Odwalla is made with all natural ingredients, the calorie content and sugar is high, so Id use it sparingly.  Mixed frozen bagged fruit is usually what I use.

Since I dont like a huge shake (it feels so daunting- like a chore to chug down), I make just a regular sized glass or mason jar size.  

I add about a scoop and a half of my protein powder (30 grams of protein) as opposed to the recommended 3 scoops (60 grams) because I dont think I can process that much protein at once, nor do I need it.  Im currently using Amplified Wheybolic Extreme 60 and I like it because it has amino acids (great for muscle growth and energy).  I have the chocolate powder too and just blend it with water and a few ice cubes and its pretty good.

The best results Ive seen working out were when I was adding BCAA (branched chain amino acids- Amino Fuel) to my diet.  The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids.  Its easy to do- I add 3 tablespoons of the liquid right into my water bottle when I work out.  It tastes like orange juice, so its like drinking citrus water.  But, if I dont put the Amino Fuel into my water, I just add it to my shake.  

Chia Seeds are another ingredient in my diet (they are full of omega-3 and fiber) and go in my protein pancakes or oatmeal, but Ill also add a teaspoon to my shake.  Ive gotten hooked on mango lately and this Bolthouse Farms mango drink is good (but again, sugary- sweetened with fruit- so use sparingly).  

Ill also add about two big hand-fulls of spinach (the pre-washed bagged kind) to the mix.  I feel good knowing Im getting my greens in. 

I tried adding two small carrots to a smoothie and have to admit, I didnt love it.  It wasnt terrible, but I dont think Ill do that again.  

I think the point is to just experiment to see what you like, what combinations taste best to you and what other nutritious things you can add to your shake.  After looking at the nutrition on the prepared drinks, Ill probably just stick to my bagged frozen fruit.  

Are you a smoothie person? 

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pregnancy weight loss first week | Protein Oatmeal Chocolate Chip Muffins

pregnancy weight loss first week

To stay focused on maintaining lean muscle, my diet can sometimes be kind of boring.  I typically eat the same thing for breakfast for weeks at a time before changing it up.  My typical breakfast would be oatmeal, protein pancakes, or maybe toast and peanut butter and ALWAYS with coffee.

I changed up my bowl of oatmeal (with cinnamon, raisins, and sliced almonds) in favor of an oatmeal muffin.  This is especially good for grabbing on the go on busy mornings.  I found a recipe on Sugar Free Mom that is really good.  You may have seen this image of hers floating around on Pinterest. 

via Sugar Free Mom

After following her recipe, I tweaked it the second time, halving it (which still yielded 12 muffins) and adding protein powder and MILA (chia seeds- which Ill tell you more about this week).  I also made mine with dark chocolate chips and walnuts this time.

The chocolate bits are my favorite.

And I definitely recommend adding the walnuts- they add a great crunch.

Ingredients (Yields 12 muffins)
*Adapted from Sugar Free Mom 

• 1 eggs
• 1 teaspoon vanilla extract
• 1 cup applesauce, unsweetened
• 1/2 banana, mashed
• 1 1/2 cups, Old Fashioned rolled oats
• 1/3 MILA (chia seeds) *optional
• 1/4 cup chocolate protein powder 
• 1/2 tablespoon ground cinnamon
• 2 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/3 cups milk (I used skim)
• 1/4 cup chopped walnuts
• 1/4 cup dark chocolate chips

Directions

I combined the banana and wet ingredients into a large mixing bowl and the dry ingredients in a separate bowl, stirring both well.  Then I combined the two and using an ice cream scoop, scooped the mix into the muffin pan.  Spray your muffin pan with cooking spray first!

Bake at 350 degrees for about 30-35 minutes.  I eat two in the morning for breakfast. 

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post baby weight loss exercises | You Can Do This

post baby weight loss exercises

Most days Im a very loving and kind person.  Sometimes I need tough love.  When I saw this quote on Pinterest it really resonated with me.

via

No sweet words of encouragement.  No gentle reminders to take care of yourself.  Just straight-up truth.   I needed that.  Maybe you do too. 

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You can follow Honey Were Healthy on FACEBOOK & PINTEREST.

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baby weight loss first week after birth | Spinach Fruit Smoothie

baby weight loss first week after birth

I thought for sure making a sweet fruit smoothie with some spinach thrown in would be a certain way to get my 3 year-old to eat some veggies.  No way.  One taste and he spit it right out all over my cowhide rug.  Thankfully, it wiped off just fine.

I used a big handful of spinach and about a cup of frozen fruit with 1/2 cup of water.  It tasted fine at that point, but a little bland.  Because it was intended for James, I sweetened it with one of his toddler yogurts and a tablespoon of honey.

It was yummy, but he didnt like it.  I drank it all and will make it again.  For myself.

In the future, I think Id add protein powder or greek yogurt for added protein. 

Do you or your kids like spinach smoothies?  How do you make yours? 

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