Tuesday, 28 January 2014

Healthy Meal Plan and getting fit post pregnancy

I've decided to get fit. I've been feeling pretty down about how I look lately. Now that munchkin is almost a year and a half old, I decided it's time to do something about it. I'm going to work out. I'm going to overhaul our eating habits around here. Regardless of my husband's desires, he needs to eat a bit healthier, too, so I'm also going to make sure he eats healthier lunches at work. Okay, okay, I'm not that controlling, he also thinks it's a good idea, but won't be going as extreme as me, which is fine.

Here's the thing - I'm not that big, and I'm not overweight. In fact, I have a normal weight for my height, and a normal bmi. I am 5 feet 1 inch tall, and weight about 125 pounds or so. We don't have a scale at home, so I'm not exactly sure. Based on that weight, I have a bmi of about 23.6. However, my stomach just isn't flat. I look like I am still about three - four months pregnant. I hate it. I've also carried more weight in my tummy that other areas, but now, I can feel that my thighs have grown, and my arms are starting to jiggle. Plus, ... I'm getting older. Eek.



Hubs and I actually want to have another child relatively soon. For the past few months, I've been feeling like, what difference does it make if I eat a batch of chocolate cookies, or some fast food - I'm going to be pregnant sometime soon, anyway. But I felt guilty about it. Last week, I decided, enough is enough. I want to be healthy, eat better, exercise for me, but especially before having another child. This seems weird, but when I was pregnant my son, I didn't gain very much weight and was able to lose it fairly quickly. I was in shape and working out pre-pregnancy. Next time around, I hope to do the same, which means, I want to prep my body now. I also want teach my son/future children good eating habits by example.

This is going to be a lifestyle change. The problem is that we already eat pretty healthy almost all the time, so I really needed to research and think about what to change after the bigger things were eliminated.

So what are we changing?

1. Cut the cheese/dairy consumption - I know, some dairy is important, but a little bit is enough. One serving of cheese is about one third of a cup, but adults only need about two servings of dairy total per day. We ate more than this, easily. I'm still doing to make certain delicious, cheesy meals like lasagna, but I'm cutting it out in most other cases. For example, no more cheese with chili. It's still delicious, why add the extra calories?

2. Cutting down on the bad carbs- I'm still going to make sure we eat carbs, but better ones. Absolutely no white breads, pastas, or rice. We already eat only whole grain breads, and I often bake homemade breads. We only eat brown rice. The only thing that is really a problem is pasta - we often eat white pasta because my husband doesn't like whole wheat pasta very much. I'm changing that. I will also be making pasta at home more often. We don't eat white potatoes very often (hubs doesn't like them), but I want to introduce more sweet potatoes. Lastly, better whole grains - buckwheat, oats, bulgar, quinoa.

3. No creamer - pretty simple. Lots of extra unnecessary calories in my coffee.

4. No sauces - Hubby is definitely not following this one, but I should clarify that I will make my own sauces, just will not be using unhealthy ones or store bought ones. I am making a skinny lasagna tonight with a  homemade tomato sauce that consists of - tomatoes, veggies, and a lean meat.

5. Eat smaller  normal portions - I need to cut down my portion sizes. This is something I am really struggling with because I want to and have been successful at eating three meals a day for the first time in a long time. However, I have a problem at dinner time that I eat too much. Plus, I need to cut down on the snacking. My snacks are healthy (apples, other fruits...), but I shouldn't eat when  I'm not hungry even though something sounds good. Anyway, the portions and snacking end up making me too full so I need more self control. I need to stop eating when I'm full rather than going for another helping because something is tasty.

6. Lean meats - Include more chicken, turkey, and when we do eat beef or pork, to use lean cuts.

7. Drink more water 

8. Gum - because of my problem with number 5, I am hoping that it will help to cut down the snacking if I have something else to chew.

So with all that background, here is our meal plan for the week (I meant to post this on Monday, so it includes meals from the past few days, as well). I don't have seven breakfasts and lunches because those are reused throughout the week. I am very boring with breakfast.

Breakfasts: 
1. Egg scramble with veggies
2. Oatmeal ('apple pie' oatmeal, purple oatmeal (with blueberries and bananas)
3. Toast with almond butter and fruit

Lunches
1. Skinny tuna casserole (no milk or cream of anything, I used a cauliflower puree for creaminess)
2. Salads
3. Chili burritos
4. Shredded squash with egg
5. Beet latkes

Dinners: 
1. Skinny Lasagna
2. Shoarma with a salad
3. Cauliflower puree, bulgar, and steaks
4. Brussel sprouts, cauliflower rice with a ham
5. Veggie loaded chili
6. Homemade hamburgers, salad, green beans, cauliflower and broccoli soup, and an apple bake for desert (we are having company)
7. Birthday party

Some of the meals could be better in that we should be eating more lean meats, which is another thing I am working on for us.

Thanks for reading, 
Yuliya