Eating Awareness

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Rachel’s Top 5 Ways to Start Improving Your Eating Habits

1. Write it down

If you’re serious about changing your eating habits, you need to be aware of what your current habits are. Keep a food journal with you at all times, and write down everything that enters your mouth. Even gum! The first step to make any change is gaining knowledge. Things to be writing down are portion sizes and nutritional information.

2. Study your habits

When do you struggle with eating the most? Do you crave sweets at any particular time? What is your diet lacking? Where can you make changes?

3. Implement small changes

If you’re anything like me, you’ll like to tackle this head on and full force! But doing so may cause a burn out. I suggest one small change a week. Are you noticing you’re not drinking enough water? Start by replacing one drink a day with a glass of water. Lots of sweets? Try limiting your sweets intake to just dessert, or make a rule that you can only eat sweets three times a week. Make sure you write down your change for the week! Put it in your journal, and even make a post-it note to put on your bathroom mirror. Seeing it will only reinforce it.

4. Set small, realistic, achievable goals

Is your main goal to lose 25lbs? Aim for 1-2lbs per week. Trying to incorporate more fruits and veggies? Make your goal to eat an apple before each meal. Want to cut back on the soda? Start by eliminating one soda a day. Thinking small and achieving small will lead to bigger things.

5. Cheat

Yes. I said it. Have a cheat day. I once knew a man who was very regimented with his diet Monday – Friday. But once the weekend hit, all bets were off. He was successful with his weight loss. If you allow yourself a cheat day, you’ll find that the temptations will be easier to handle and your cravings will slowly disappear. You also may find one day down the road that when your cheat day comes, you’re no longer wanting to eat all those things you once craved.

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Halfway there!

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… and we’re halfway there! Ok, so a little more than halfway now. I missed posting last week! My apologies for those who anxiously wait weekly for my updates. I am officially 21 weeks pregnant! I’m slightly confused with the fruits this week. I have The Bump’s website telling me the baby is the size of a pomegranate, yet, my countdown ticker says its the size of a banana? Very strange indeed. Well, regardless of fruit confusion, baby is growing!

For those who don’t already know, we had our anatomy scan last week. Baby is healthy and nothing looks abnormal. Baby is also a HE! We’ve decided to name him Oliver. Its so nice to be able to call the baby by his name! It makes the process so much more real. Oliver weighed 13oz at our scan, and was measuring right on time. Our due date is still November 5th! He was a sleepy boy though. He was all curled up in a ball and refused to move. Our ultrasound tech tried to get a good face or profile shot, but Oli just wasn’t having it. I was a little bummed with that. It would’ve been nice to see our little man’s face!

So, whats new with Oliver this week? He’s getting ready for the outside world! His digestive system is making meconium, and we’ll be seeing that in his first dirty diaper. What a thing to be looking forward to, huh? Oliver also loves to stay awake at night. From about 10pm – 3am he finds the energy to have a non-stop dance party. He thinks its a great time! It typically tends to keep me up, which is a bummer for me.

And whats new with mom? Mom has a baby belly! Like, a real one! Its so nice to look pregnant and not fat. Now that my belly is growing, I’m trying my best to avoid stretch marks. I probably went a little overboard, but I wanted to give my skin a nice treat. I’m using the Belli line… both the oil and lotion. Its some nice smelling stuff! My skin is drying out too, so the lotion is super helpful for that!

Other moms-to-be around this time have started feeling Braxton-Hicks contractions. I haven’t felt those just yet! I am feeling some extreme round ligament pain! My doctor told me that at this point in my pregnancy, my uterus is just flopping all around. Its not stable at all. Earlier this week/weekend I think I overdid it, and ended up pulling a ligament or muscle in my lower abdomen. Its been quite painful. But its made me realize my limitations as a pregnant woman. I tend to think that I’m superwoman and can do anything and everything! Now I know that its not true. I’ll gladly start letting people carry and lift things for me.

There’s not much else happening with me this week. Well, besides the usual… fatigue and hyperemesis. I’m happy that I’m over halfway done with this pregnancy! Its so crazy to think that in a little over 4 months, Oliver will be here in the world… and we’ll be responsible for him. I still feel like a kid in so many ways myself! I’ll admit that I’m a little fearful that we’re having a little boy. I grew up with all girls, I know how to deal with girls… even when they get crazy! Little boys are foreign territory for me! Everyone keeps telling me that “boys are easier”. I hope they’re right.

We’ve started shopping for Oliver! I decided that I want to get the big ticket things out of the way now. Making it a lot less stressful as we get closer to November. Plus, I don’t want to register for a lot of expensive things. I hate putting that on my family and friends. So far we’ve bought:

* Travel system! We went with the Eddie Bauer Trailmaker system. I like it 🙂

* Crib! Found what we wanted at Target, got it on Amazon. I love Amazon.

* Crib mattress and cover.

* And of course, some cute clothes and onesies 😉

Joe and I are super excited for Oli to come! We just have a mere 19 weeks to go! The other day we were talking about Thanksgiving plans and it dawned on me that by Thanksgiving, there will be a new baby in the house. Crazy! These next 19 weeks are going to fly by.

Prego Tip of the Week

Don’t lift heavy things! Even if you think you can handle it, don’t do it… just don’t.

Exercise of the Week

Air punches! Think Billy Blanks and Tai-Bo. When people or things make you madder than a hornet, get some air punches in. Do it during commercial breaks while watching TV too! Your arms will feel it after the first commercial ends 🙂

Mouthwatering Monday: Guilt-Free Salad

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This week’s recipe doesn’t have picture steps. I’m sorry! I decided to give you a great salad recipe! And since I don’t like leafy greens, making it would’ve been pointless. This salad includes feta, raspberries and apples. It sounds super yummy! You’ll have to try it out and let me know how it is!

Guilt-Free Salad

1 Fuji apple

1/2 cup raspberries

1/2 cup blackberries

1/4 cup crumbled reduced-fat feta cheese

3 cups any 3-lettuce prepackaged blend

1 cup fresh spinach

1/4 cup crushed almonds

***

Dice up the apple

Toss the apple, berries and feta into a small plastic sandwich bag. Throw your lettuce and spinach into a separate container

Wrap the nuts in a foil pouch to keep them fresh

When you’re ready to eat, add the berries and feta cheese to the leafy greens, followed by the nuts

***

Calories: 366

Protein: 16 grams

Carbs: 48 grams

Fat: 7 grams

Fiber: 13 grams

Sodium: 517 mg

(Picture and recipe taken from PUSH by Chalene Johnson)