Thursday, August 22, 2013

Weight and Eating Plan

This is a pregnancy specific post.

I'm going to do my full 12 week update tomorrow but may I just say:

WOOOOOOOO!!!!!!!!!!!

I just got off the scale and am down 5 pounds from my weigh-in last week. AWESOME! I took your advice, as well as that of my medically trained aunt, and upped my planned daily caloric intake from 1200 to 1500-1600. I've completely cut eating out (except for Sunday after church), caffeinated beverages, diet soda, and heavy sweets. We also have been consistently walking in the evenings and I've added some light weight lifting back into my routine.

I am THRILLED at this weight loss. I know that the goal of pregnancy is not to lose weight - that would be crazy. In fact, my midwife specifically told me not to try to lose. However, I slipped deep into self-loathing after that talk with my midwife last week, having already gained half of my total allowed for this pregnancy. I really, truly haven't been trying to lose any weight: my goal has been to maintain the 10 pound total gain for the next 4-8 weeks. But I will admit that I am ECSTATIC about having gone from gaining 10 pounds total to just 5 pounds total. That leaves a GREAT buffer for the rest of pregnancy - 15 pounds available to gain.

Awesome!!!

I think that a big part of my self-loathing was comparing this pregnancy to my pregnancy with Little K. With her, I gained 25 pounds total. Completely normal, right? The thing is that, by the time I hit 18 weeks I had only gained 7 pounds. In fact, my OB got on me about actually GAINING weight! Which just turned into putting butter on my role at lunch and adding cheese to my salads... I was back to my pre-pregnancy weight by 6 weeks post pardum and back into my clothes by 3 months. It was so easy!

Of course, that was 8 years ago. I'm in my thirties now and the weight has been slowly increasing the past 5 years. The weird thing is, starting this pregnancy, I was just 5 pounds over my starting weight with Little K. But it's up 23 pounds from when R and I got married (which was a very unhealthy weight for me at the time, extreme weight loss caused by divorce stress).

My weight has been creeping up since I hit 29 and has escalated over the past three years. Nothing I have done, until now, has been able to slow the gain. Is daily walking really making that big a difference? Maybe. I've been mindful (yet not strict) of my eating for several years now but I'm more focused than ever at making good choices and getting daily activity. I want to be healthy for this baby and for myself.

(So, below is my eating chart for the past week. I have no idea how to insert a PDF or anything here, so it's tough to read. Any suggestions on how to post this next week?)


8/16/2013


Calories Fat Net Carbs Fiber Protein
Friday Breakfast 9:00 AM Fage Greek Yogurt, Blueberry 120 0 17 0 13

Lunch 12:00 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T: Jiff Natural PB 85 8 2 1 3.5



1T: Smuckers Natural Strawberry 40 0 11 0 0



Sargento Light String Cheese 50 2.5 0 0 6



Apple 95 0.3 18 4.4 0.5



Sugar Cookie 80 4 11 0 0

Snack 2:30 PM 3/4C Special K Fruit and Yogurt 120 1 21 3 2



1/2C Skim Milk 40 0 6 0 4



Banana 110 0 24 3 1

Snack 4:30 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T Biscoff Spread 90 6 8.5 0 0.5



Orange Yogurt Homemade Popsicle 53 1 10 0 2

Dinner 7:00 PM 7oz Flank Steak 364 14 0 0 56



Asian Salad 200 3 7 10 0



Amaretto Cheesecake 400 22 22 0 4




2007 63.8 173.5 29.4 102.5

Exercise 9:30 AM 3Sx10R: 30lb Press & Curl, 5lb Head/Arm





Exercise 9:00 PM 2.5 Mile Walk, 45 Minutes -200












8/17/2013


Calories Fat Net Carbs Fiber Protein
Saturday Breakfast 10:00 AM Fage Greek Yogurt, Blueberry 120 0 17 0 13

Snack 11:00 AM Banana 110 0 24 3 1

Lunch 12:30 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T: Jiff Natural PB 85 8 2 1 3.5



1T: Smuckers Natural Strawberry 40 0 11 0 0



Sargento Light String Cheese 50 2.5 0 0 6



Apple 95 0.3 18 4.4 0.5


2:30 PM 3/4C Special K Fruit and Yogurt 120 1 21 3 2



1/2C Skim Milk 40 0 6 0 4

Snack 4:00 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T Biscoff Spread 90 6 8.5 0 0.5


5:30 PM Orange Yogurt Homemade Popsicle 53 1 10 0 2

Dinner 8:00 PM 7oz Shoyu Chicken Breast 320 6 7 0 57



1/2C Cooked Brown Rice 100 1 20 2 2.5



Cabbage and Onion Stir Fry 35 1 4 2 1

Dessert 9:00 PM 2 Pieces Chocolate Orange 92 5 11 0 0.5




1510 33.8 175.5 23.4 103.5

Exercise 11:00 AM 2 Hours Cleaning House













8/18/2013


Calories Fat Net Carbs Fiber Protein
Sunday Breakfast 8:30 AM Fage Greek Yogurt, Blueberry 120 0 17 0 13

Lunch 11:30 AM 2 JBC Plain 660 32 46 2 38



Apple 95 0.3 18 4.4 0.5

Snack 4:00 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T Biscoff Spread 90 6 8.5 0 0.5



Orange Yogurt Homemade Popsicle 53 1 10 0 2


6:00 PM 3 oz Shoyu Chicken Breast 150 2 3 0 22



1 Piece Thick Cut Bacon 60 5 0 0 4



1/2C Cooked Brown Rice 100 1 20 2 2.5



Broccoli Slaw 25 0 0 2 0

Dessert 8:45 PM Orange Yogurt Homemade Popsicle 53 1 10 0 2

Snack 9:30 PM 3/4 Nature's Valley Pecan Crunch Bar 140 5 22 1.5 3




1626 54.3 162.5 15.9 92.5

Exercise 8:00 PM 2.5 Mile Walk, 35 Minutes -225












8/19/2013


Calories Fat Net Carbs Fiber Protein
Monday Breakfast 8:30 AM Banana 110 0 24 3 1



1/2 Nature's Valley Pecan Crunch Bar 85 3.5 14 1 2

Lunch 11:30 AM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T: Jiff Natural PB 85 8 2 1 3.5



1T: Smuckers Natural Strawberry 40 0 11 0 0



Sargento Light String Cheese 50 2.5 0 0 6



Apple 95 0.3 18 4.4 0.5



1/2 Nature's Valley Pecan Crunch Bar 85 3.5 14 1 2

Snack 2:30 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T Biscoff Spread 90 6 8.5 0 0.5

Snack 4:00 PM .5oz Turkey, 1 Cube Cheese, 2 Cantelope 75 2 6 1 1



Reduced Fat Sugar Cookie 60 1 13 0 0

Dinner 6:00 PM 5oz Chicken Breast 250 6 0 0 40



1/2C Cooked WG Mac and Cheese 160 2 25 4 5



Grilled Baby Asparagus 40 1 4 4 4



Pears 40 0 5 0 0

Dessert 8:45 PM Orange Yogurt Homemade Popsicle 53 1 10 0 2

Snack 10:00 PM 1/2 Nature's Valley Pecan Crunch Bar 85 3.5 14 1 2




1563 42.3 184.5 28.4 79.5

Exercise 7:15 PM 2.5 Mile Walk, 35 Minutes -225












8/20/2013


Calories Fat Net Carbs Fiber Protein
Tuesday Breakfast 9:30 AM 1.5C Special K Fruit and Yogurt 240 2 48 6 4



1C Skim Milk 80 0 12 0 8

Lunch 12:00 PM 2 pieces Nature's Own Enriched Wheat Bread 80 0.5 13 6 5



1 Kraft Single 70 5 2 0 4



1/2 Spicy Guac 100 Calorie Pack 50 4.5 0 1.5 0.5



1/4C Mandarin Oranges 40 0 9 0 0



Pears 40 0 5 0 0



Red Grapes 50 0 14 0.5 0



Mini Cucumber 10 0 2 1 1



1T Bolthouse Ranch 23 1.5 1.5 0 0.5



1/4C Butter Toffee Almonds 160 12 6 3 5

Snack 2:00 PM 7 Chocolate Crackers 300 14 25 0 0

Dinner 6:00 PM 4oz Taco Meat: 93/7 GB/Ground Turkey Breast 150 5 0 0 24



1/2 Heart Romaine Lettuce 55 1 4 6 4



Bell Peppers 25 0 2 2 0



2T Bolthouse Salsa Ranch Dressing 40 3 3 0 1



1/2 Tortilla 70 2 12 0.5 2



2T Shredded Cheese 60 3.5 0 0 5



1/4 Spicy Guac 100 Calorie Pack 25 2.25 0 0.75 0.25

Dessert 8:00 PM Orange Yogurt Homemade Popsicle 53 1 10 0 2




1621 57.25 168.5 27.25 66.25

Exercise 10:30 AM 3Sx10R: 30lb Press & Curl, 5lb Head/Arm





Exercise 7:00 PM 2.5 Mile Walk, 35 Minutes -225












8/21/2013


Calories Fat Net Carbs Fiber Protein
Wednesday Breakfast 8:30 AM Fage Greek Yogurt, Blueberry 120 0 17 0 13

Lunch 11:15 AM 1.5C Special K Fruit and Yogurt 240 2 48 6 4



1C Skim Milk 80 0 12 0 8

Snack 1:45 PM 0.5C Special K Fruit and Yogurt 80 0.7 13 2 1.5



.3C Skim Milk 30 0 4 0 2



2 Chocolate Crackers 100 3 4 0 0

Snack 4:00 PM Banana 110 0 24 3 1



1/4C Butter Toffee Almonds 160 12 6 3 5

Dinner 6:00 PM 1/2 Heart Romaine Lettuce 55 1 4 6 4



1/2C Steamed Kale 17 0 2 2 0



Broccoli 25 0 2 2 0



4oz Chicken Breast, Grilled 180 4 0 0 32



1T S&P Almonds 45 3.5 0 1 2



2T Bolthouse Farms Yogurt Dressing 45 2.5 3 0 2



1/4 Cheese Quesadilla with Taco Meat 150 4 10 1 5

Dessert 8:30 PM 3 Chocolate Crackers 150 5 5 0 0




1587 37.7 154 26 79.5

Exercise 8:00 PM 3Sx12R: 30lb Press & Curl, 5lb Head/Arm






7:00 PM 2.5 Mile Walk, 40 Minutes -210












8/22/2013


Calories Fat Net Carbs Fiber Protein
Thursday Breakfast 9:45 AM Fage Greek Yogurt, Blueberry 120 0 17 0 13

Lunch 12:00 PM 1 Slice: Flax and Fiber Bread 80 1 12 4 5



1T: Jiff Natural PB 85 8 3 1 3.5



1T: Smuckers Natural Strawberry 40 0 11 0 0



Sargento Light String Cheese 50 2.5 0 0 6



Mini Cucumber 10 0 2 1 1



1T Bolthouse Ranch 23 1.5 1.5 0 0.5



Pears 40 0 5 0 0

Snack 2:00 PM Banana 110 0 24 3 1



1/4C Butter Toffee Almonds 160 12 6 3 5

Snack 3:30 PM 1 Slice: Flax and Fiber Bread 80 1 8 4 5



1T Biscoff Spread 90 6 8.5 0 0.5



Half Apple 48 0 10.5 2.2 0.25

Dinner 5:30 PM 5oz Chicken Breast 250 6 0 0 40



1/2C Cooked WG Mac and Cheese 160 2 25 4 5



Baked Kale Chips 25 2 2 2 0



Red Grapes 50 0 14 0.5 0

Dessert 8:00 PM Orange Yogurt Homemade Popsicle 53 1 10 0 2




1474 43 159.5 24.7 87.75

Exercise 8:00 PM 3Sx12R: 30lb Press & Curl, 5lb Head/Arm






7:00 PM 2.5 Mile Walk, 35 Minutes -225



3 comments:

  1. Awesome job! Good hearing from you again!

    ReplyDelete
  2. congratulations! I am sure it is hard to eat healthy when you are pregnant - but obviously important!

    ReplyDelete
  3. Wow. Your diet looks great. Thanks for motivating me! But I'm curious, why is your goal to only gain 25 lbs? My understanding is 25-35 is normal. Don't be too hard on yourself. The weight gain comes and goes. Just keep being healthy like you are :)

    ReplyDelete