“They are almost down and then I can get my glass of wine and relax…” if you’ve been a mommy you’ve probably felt that instinctual urge to curl up in a ball and down a bottle of “mommy juice” after one of “those” days. I’ve definitely had this thought a time or two myself, but there have been a few times in my mommyhood when I have to pause and reflect a little on this sentiment and do a real “gut check”.
I’m back!!! I’m three weeks post-partum and FINALLY feeling partially human again and have a second to write down some thoughts for you! Here’s some updates- (more…)
My Gestational Diabetes journey as viewed by my husband, “The Gunner”, Josh Austin, and tips on how to deal with it together-
You were diagnosed with gestational diabetes, now what? Gestational diabetes can be downright frustrating. In Kylee’s case, she was diagnosed with gestational diabetes in both her pregnancy with Tristan and now in her pregnancy with the twins, Kayden and Keegan. When we first learned of the diagnosis, it came as a shock. After all, we ate pretty darn healthy (with an occasional cheat meal thrown in), but all-in-all we ate very clean. And it became more maddening when after eating a piece of fruit, Kylee’s blood sugar would skyrocket above the 120 range. So what did we do? We experimented and this blog is the result of our experiences [and I say our, because I am sort of the Chef/Husband in our relationship] with gestational diabetes.
So we have been on lock down for the past day as Super Typhoon Vongfong passes through Okinawa and I have been passing the time by trying a few new recipes.
Kylee and I love making homemade pizza and we have heard a lot of good things about cauliflower crust pizza lately. We decided to give it a try, and it was delicious! Here is the recipe if you would like to give it a try for yourself.
Take 1 head of cleaned and prepared cauliflower. We just used a package of the all natural frozen cauliflower from the commissary and it worked great.
Place the cauliflower in a blender and blend until the cauliflower is “riced.” You will know that the cauliflower is riced when it looks like it is the same consistency and size of grains of rice. Place the riced cauliflower in the microwave on high heat for 7 minutes. Remove from the microwave and let the cauliflower cool down. Place the cooled cauliflower in a clean dish rag or a straining bag if you have one and squeeze out any excess water.
Mix the strained cauliflower in a medium sized bowl with ¼ cup Parmesan cheese and ¼ cup mozzarella cheese. Add 1 tsp of Italian seasoning and salt and pepper to taste. Then mix in 1 large egg.
Place a piece of parchment paper over a pizza pan and lightly oil the parchment paper. Place the cauliflower mixture in the center of the parchment paper and spread out the pizza crust. The pizza crust will be a thinner crust. Bake at 450 degrees Fahrenheit for 15 minutes or until the crust is a golden brown.
Top with your favorite toppings and bake until the cheese is melted and just starting to brown.
I hope you enjoy!
First things first, you need to determine your caloric and macronutrient needs before building your meal plan. I personally recommend using the My Fitness Pal Application to do this. When you use the My Fitness Pal App, you will be asked to enter in your goals. In order to do this you will need to know your current weight, your goal weight, and your activity level. If you are actively involved in a Beachbody program, I would recommend putting Active under the Activity level. The next thing that you need to determine is what your macronutrient balance should be. If you are looking to lose fat, I highly recommend that you start off with a balance of 40% carbohydrates, 40% proteins, and 20% fats. If you are looking to maintain your weight, I would recommend a balance of 50% carbohydrates, 30% protein, and 20% fats. If you want to put on mass, if you are an endurance athlete, or if you are a vegetarian or vegan, I would recommend a balance of 50% carbohydrates, 25% protein, and 25% fats.
After determining your caloric needs, the next step is to go through your kitchen cabinets and throw away the foods that are not helping you achieve your goals. In order to do this, you will have to know what types of foods you should be putting in your body. Visit http://www.pinterest.com/StunnerNGunner/nutrition/ and click on the Stunner N Gunner Fitness Food Lists to learn what foods you should be putting in your body. I know, you may not want to be wasteful and it may be hard to throw away the food. You don’t have to throw it away, you can give it away, just don’t keep it in your cabinets. It will only tempt you and derail your results.
The next step is to plan out your meals for the week and to make a list of the ingredients that you will need. My biggest piece of advice for you over your first couple weeks of meal planning is to keep it simple. Pick out 3 breakfast meals, 3 snacks that you can rotate, and 3 “staple dinners.” My staple dinners include fajitas, spaghetti, grilled chicken with a baked potato and a side of vegetables, chili, chicken stir fry with brown rice and veggies, and a lean hamburger on a wheat bun with a side salad and baked beans. These meals are easy to make and you can use the left-overs for lunch the next day. I would also challenge you to pick out 2 “new meals” that you can use for dinner each week. Check out the Stunner N Gunner Fitness on Pinterest and click on our recipe page to learn a bunch of new recipes that you can try in your meal plan.
Fill out the Take the Stunner N Gunner Fitness Challenge at http://www.stunnerngunnerfitness.com/take-the-stunner-gunner-challenge.html if you are interested in having a custom meal plan built for you! Tune in the next meal planning blog to learn about meal timing, breaking down your caloric and macronutrient needs for each meal, and how you can learn to become an intuitive eater.
So I have been back from deployment for a few weeks now and I am starting to get back in the swing of things both at home and at work. Wow, I sort of forgot how fast the weeks go by here in Okinawa. Being back to work here has really shined some light on how much of a challenge it is to eat healthy at work. We have all been there, we get caught up in our daily tasks and forget to eat a meals or a snack. Instead, we just grab a donuts or muffin that one of our awesome co-worker’s made and finish it off with about 64 oz. of coffee throughout the day (and oh yeah, don’t forget the hazelnut creamer). So is it even possible to eat healthy at work?
The answer of course is a resounding YES. As always, it starts with having the proper mindset, so Get Your Mind Right. Make the decision to make nutrition a priority in your life. It doesn’t take that long to make a shake at a work. I have a $15 blender at work and I use it every day. I get my shake ready the night before, by simply putting 8 oz. of almond milk (I even made some homemade almond milk the other day, really simple by the way. Just add 1 cup of almonds into a high power blender with 3 cups of water and blend for 2 minutes. Then sift the mixture through a nut sack (I promise that is the real name, search for it on Amazon) some frozen fruit, and Shakeology. I blend it all together at work and have a delicious snack in less than 5 minutes.
For lunch, I have one word for you, leftovers. Keep it simple, make a double serving of your recipe the night before and use it as leftovers for your lunch the next day. Kylee and I like to use our leftovers in salads a lot. For example, we had fajitas tonight and tomorrow for lunch we will have a fajita salad. Sandwiches and fruit are also great for lunch. Just make your sandwich the night before (2 slices of whole wheat bread or 1 whole wheat wrap, 6 oz. of lean preservative free lunch meat, mustard, vinegar, and veggies of choice) and add a side salad and a piece of fruit.
For your afternoon snack, bring a piece of fruit and ¼ cup of healthy trail mix to work. It’s that simple. And don’t forget to bring your water bottle to work. It is extremely important that you stay hydrated throughout your day, so try to substitute the coffee and soda for water. That is not to say that you can’t have a cup of coffee in the morning, just stay away from all the sweeteners and creamers. Just add 1 or 2 Tbsp.’s of almond milk to your plain coffee and maybe 1 tsp of honey, all-natural maple syrup or dark agave.
So there you go, it is possible to eat healthy while at work, even if you are extremely busy.