Fit 'N' Well Mommy

Being a mommy doesn't always mean sacrifice

Our bodies are like cars… August 17, 2012

Before I forget, here is a picture our dinner last night, Sauteed Kale with mushrooms, sun dried tomatoes, a red onion and feta cheese. It was delicious!

We had a busy morning today. After a quick “usual” breakfast, I took my latte to go and dropped off my car for its 40,000-mile service and then headed to my MOMs Club board meeting. After the meeting, Keenan got his second haircut! The guy who cut his hair the first time (my husband’s previous hair stylist) moved, so I found a new person that did a fabulous job! In addition, it only cost $7.0o! Keenan’s first haircut was $15.00, so today’s cut was a steal! If you live in the Natomas area and are looking for a great place to get your child’s hair cut, I highly recommend A-Z Cuts!

Showing off his new haircut!

After being in Alaska for two weeks and prior to that, San Diego, it is time for me to re-evaluate my eating habits and get back on track. I ate WAY too many sweets and bread (thanks to my Mother-in-Law for her wonderful baking!), so this week was all about “detoxing,” or rather eating proper portions again and lots of veggies and fruit! Since there are no grocery stores where my in-law’s have a lodge, everything has to be flown in, so you can’t go to the store every other day or every few days to get fresh produce. You either have to grow it or have it shipped and ration out the amount you eat. Needless to say, I missed having a lot of fruits and veggies on hand! Since we ate SO MANY carbs the past two weeks, our dinners this week consisted of protein and veggies. For breakfast and lunch, we have included carbs, i.e. Kashi Cereal and sandwich thins, but other than that, we haven’t eaten many of them. I stepped on the scale today and I put on a couple of pounds, so I definitely need to get back on track. My husband also put on a few pounds, so we are both watching our food consumption. Since we didn’t really workout while we were in Alaska, I think the lack of activity coupled with the additional sweets/carbs did us in. Oh, well, we were on vacation, so it was a good excuse to splurge, right??! Do you allow yourself to splurge when on vacation? What foods do you like to splurge on?

When talking to clients about their eating habits, I love to give them the analogy of a car. In order for our bodies to run properly and efficiently, they need the right fuel, as well as regular maintenance to withstand daily exercise (whether light, moderate or vigorous) on a daily basis and/or what life throws our way. If you have a sports car and it takes premium gasoline, you can’t put regular unleaded and expect it to run as well as it does with premium. Our bodies are the same way. If you are working out 7 days a week and doing very intense exercise, you need to eat enough protein to repair and build muscle, good carbs for re-filling your glycogen stores and staying hydrated to replace the amount of water you lose during your workouts. In addition, without proper maintenance, i.e. recovery, your body will run itself into the ground, being prone to injury and fatigue, thus decreasing performance (just as a car does when it doesn’t receive regular oil changes and maintenance checks). Some people think that we “live to eat,” but really, we “eat to live.” We need to take proper care of our bodies, whether for light to moderate exercise, vigorous workouts or playing with your kids.

Proper fuel requirements made me question if I am eating the right amounts (just right, too little or too much) of protein, carbs, veggies and fruit for the workouts that I am doing. I eat a good amount of protein with every meal and a little bit combined with a few carbs for my pre-workout snacks (which I need to start posting about and taking pictures), but is it enough? I do CrossFit 5 days a week, doing pretty vigorous activity, so I think I need to increase my protein intake. Prior to going to Alaska, I felt tired during my workouts (even though I was well hydrated, sleeping well and felt like I was eating enough), which could have been due to not eating enough protein. The American Dietetic Association recommends an endurance athlete consume between 1.2-1.7 grams of protein per kilogram of body weight. If you are doing heavy strength training, your protein needs are definitely in the high range and can go up to 1.8 grams per kilogram of body weight. With that said, I calculated the amount of protein I consume on a regular basis and I am short a few grams. So, my first focus is increasing my lean protein intake for all of my meals, without increasing my overall calorie intake. By doing so, I am going to decrease the amount of carbs I eat (still consuming them, though!) to make-up for the additional calories of protein. I know, it seems a little confusing, but it shouldn’t be too hard to do!

The main thing that I try to practice on a daily basis is being mindful, listening to my body. I eat when I’m hungry and hydrate when I am thirsty (though in Alaska, I definitely ate when I wasn’t hungry with all of the sweets laying around!). I listen to my body after a workout. If I’m feeling really fatigued, I think back to what I consumed during the day to see if I ate enough. The next day, I make sure to eat enough, especially protein and see if that makes a difference in how I feel after I work out. I find that if you listen to your body, you will learn a lot! Practicing mindful eating can help you reach your goals, whether they are losing weight, maintaining your weight or increasing your performance. How do you practice mindfulness?

Ok, enough of the boring nutrition stuff. Tonight is our “at home date night” after Keenan goes to bed, so I can’t wait! My husband is cooking an Asian dish with grilled chicken, zuchinni, carrots, onion over brown rice noodles served with a nice white wine; it should be good! We are planning to watch something on Netflix, but we’ll see if we can agree on something!

Well, it’s time to get ready for CrossFit. Have a great evening!

 

Back to reality August 15, 2012

Keenan this morning: he wanted to take all of his critters in the car!

We are back to our regular routine today… having our “usual” breakfast with Fage 0% Greek yogurt (Mountain High Original whole-fat for Keenan), strawberries, flax seed, chia seeds and Kashi Go Lean Crunch Cereal and of course, a latte for my husband and me. After a fairly quick breakfast, we headed to Keenan’s swim class at the Y. We actually arrived early for a change (a first for us!). We are usually right on time or a couple of minutes of late, so it was nice to not have to rush. After swim class, we ran a couple of errands before going home for a little play time and lunch.

Keenan and I played a little piano together (I play and he taps, or sometimes bangs the keys!) and then we made all of his favorite critters (aka Baba, Lambie, Elmo and Polar Bear) lunch from his little kitchen. He was adamant on feeding them before we ate our lunch; it was too cute!

Feeding lunch to all of his critters!

For lunch, I made Keenan his favorite, a peanut butter and honey sandwich with some nectarine pieces on the side and a glass of milk. I ate some baby carrots, a nectarine and a turkey sandwich with lettuce, tomato and avocado on a sandwich thin spread with some new tzatziki sauce that we got at a different Costco. Our regular Costco discontinued the one we usually buy, so we found a different brand at a Costco near my parent’s house. I love Costco, but I get so frustrated when they discontinue an item that you always purchase. What are your favorite items at Costco?

Anyhow, today is all about getting “back to reality.” Last night I made a to-do list with all of the things I need to get done before the end of the month, including a few for Keenan’s birthday. His birthday is next Monday, but we are having his party at my parent’s house the following weekend. It seems aside from Keenan’s birthday, every weekend is booked until the end of September! It is crazy how busy things are going to be for the next month. I guess that is typical after getting back from vacation. I don’t think we have ever come back from a vacation and not had any commitments or things to do…life is just busy in our household!

Though, I’m looking forward to all of the things we have planned for the next month: Keenan’s birthday, our good friend’s birthday, my cousin’s wedding and getting my CrossFit Level 1 Certification, it will be nice when we have a free weekend again! The hustle and bustle of life makes me continue to think of the simplicity in Alaska, and prioritizing what really is important. Instead of racing through life, constantly thinking/worrying of what I have to do next or how I am going to get things done, I am making a vow to slow down, not get stressed out or overwhelmed when I have a lot on my plate. I am committing myself to focus more in the present, cherishing each and every moment and most importantly, appreciate the little things (i.e. kisses and cuddles from Keenan, laughing/playing with him and enjoying time with my husband). Lastly, I am pledging to truly differentiate between our needs vs. wants.  Life is too short and too precious to get caught in the rat race and forget what is really meaningful. How do you stay balanced and sane when life gets busy?

This afternoon, after Keenan wakes-up from his nap, we are heading to his friend’s birthday party and then to CrossFit for another grueling (but awesome!) workout. Yesterday, we found our 1-Rep-Max deadlift, which I PR’d (Personal Record) at 230 lbs and then had to do 150 wall balls in 8 minutes! It was rough, but I was able to complete 107 wall balls (not bad for my first day back)!

On the menu for tonight is a Basil Peach Salad made with arugula, fresh mozzarella cheese and walnuts, that I found in this month’s edition of Women’s Health Magazine. It looks so good; I can’t wait to try it! I’ll take a picture of it and post the recipe tomorrow!

 

 
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