Big Baby, Bigger Mom?

An article I found on babble.com

A close friend told me recently that at one of her early pregnancy check-ups, her obstetrician told her she shouldn't gain more than 20 pounds. My friend is a thin, incredibly active and fit soon-to-be mother of three, so I was surprised to hear such strict advice.

But her doctor is not alone in scrutinizing pregnancy pounds. Over 60 percent of women in the U.S. gain more weight than recommended for their body mass index, according to the Institute of Medicine. This trend, alongside growing evidence that a mom's weight affects her baby in the womb, has brought the issue front and center for a lot of physicians.

A study published this year in The Lancet — a collaboration between Columbia University and Children's Hospital Boston — was the latest to show that mom's weight gain can affect her baby's health. The researchers tracked more than 500,000 women and over a million babies, finding a significant correlation between mom and baby's weight.

Women who gained upwards of 53 pounds were more than twice as likely to have a heavy baby (at least 8.8 pounds) as women who gained between 18 and 22. Women who gained between 44 and 49 pounds were almost twice as likely to have a heavy baby.

Since parents pass on weight tendencies through their DNA, the researchers had to sift apart the effects of genes from the effects of the moms' weight gain. So they compared birth weights of multiple kids with the same mom, and the relationship between pregnancy weight and birth weight still held up. If a mom gained more with one baby than the other, that baby was more likely to be heavy.

Birth weight and BMI (body mass index) later in life are related, so scientists and public health researchers think pre-programming of a baby's weight before he's born could be contributing to the nation's obesity epidemic. It's a cycle, they say — as the population gets heavier, more babies are coming out of the gate destined to be bigger and at higher risk for heart disease and diabetes.

Needless to say, moms don't like being scolded for the size of their bellies. It's a double whammy — weight is already a sensitive issue for many women, and the overwhelming amount of advice and warnings we get from the womb police while we're pregnant is just piled on. It's a vulnerable time, so adding a tsk-tsk to your regular weigh-in feels horrible.

" 'But I gained more weight and my baby is fine’ misses the point — that's not how studies work."
We can't ignore the science, but maybe we need to put things in perspective. Yes, there is strong evidence that pregnancy weight has an impact on babies' health (the study populations are large, and new data keeps re-affirming the connection). Scientists think that a mom's fat stores send chemical signals that cross the placenta and become part of the uterine environment, affecting the way the baby's own fat cells and metabolism develop and possibly altering the brain in small ways that translate into weight tendencies.

But the real concern is on the extreme ends of the spectrum. For example, in the early part of the 20th century, when weight recommendations were closer to 15 pounds, the risk was underweight babies and, accordingly, in the 1970s doctors started encouraging moms to pack it on a little more. Now doctors are most concerned with the opposite — overweight moms who tip the scales too much in the other direction.

In a way, it's not such a controversial idea after all: The extremes aren't good for us. Or our babies.

In fact, researchers say it may be a woman's pre-pregnancy weight that matters as much or more than what she gains with her baby, which is also part of the problem with telling moms to tighten up their belts. You can't just set ideal weight standards and tell pregnant women to figure it out — moms need support for staying healthy in pregnancy. Sure, there is an element of indulging for some women who finally feel they can cut loose when they get pregnant. But we can't deny that the same barriers to health for the general population — like a food system set up around processed foods, not whole ones — is also to blame.

But here's something that might help take the spotlight off mom for a minute: Last month, a Nature paper suggested that dad's diet affects his child's health, too. Through chemical tweaks that take place in the sperm, fathers were found to pass on unhealthy dietary effects to their babies.

Researchers at the University of New South Wales in Sydney, Australia fed one group of mice an unhealthy diet and the others a well-balanced one. As expected, the ones they beefed up got fat and showed signs of type 2 diabetes. When the groups went on to have babies, though, the dads who had been overfed were more likely than the healthy ones to have babies with symptoms of type 2 diabetes.

It's a provocative idea — that in addition to transferring genes that code for weight tendencies, dad could pass on the effects of his lifestyle, healthy or unhealthy. The researchers’ guess that 'epigenetic' factors are at play — these are not changes to a dad's DNA code, but changes to the signals that turn genes on and off.

In the end, the question of weight is complex, and studies like these point to differences across the population, not necessarily in your home (which is why "but I gained more weight and my baby is fine" misses the point — that's not how studies work). Of course we need to approach the topic with sensitivity and empathy for the bind some moms feel. But we can't just say it's unfair to focus on pregnancy weight when we're so diligent about everything else we do for our babies.

The Institute of Medicine's weight guidelines

BMI pre-pregnancy..................... Recommended pregnancy weight gain

Underweight
<18.5 ..................................... 28 to 40 lbs

Normal
18.5 – 24.9 .............................. 25 to 35 lbs

Overweight
25 – 29 ...................................... 15 to 25 lbs

Obese
>30 ......................................... 11 to 20 lbs


Written by: Heather Turgeon is a psychotherapist and science writer. She authors the weekly "science of kids" column for Babble and is a regular contributor to Strollerderby. Follow the science of kids to keep up with the latest research in child development and parenting.

Gothic Reading Challenge

Oh Boy am I excited!! I've signed up for the Gothic Reading Challenge for next year and I encourage you to do the same. Since my 'bump' has made its appearance I've had to pull back on my workouts a bit because it was making me sick. I'm not talking losing my lunch sick but heart racing, short of breath, over heating, about to pass out sick. It's rather disappointing to have to cut back, so I've decided to nurture my mind as well as my body. I'm thrilled at the thought of being engrossed in a book while breastfeeding my newest little one (coming April 2011). I enjoy escaping into a fantasy world of rich mind provoking literature.


There are four levels of participation to choose from:

A Little Madness - Read just 1 novel with Gothic elements.

The Darkness Within - Read 5 novels with Gothic elements.

A Maniacal Frenzy - Read 10 novels with Gothic elements.

Mad, Bad, and Dangerous to Know - Read 20 novels with Gothic elements.


Can you guess which I have chosen?

I think I will start with EAT,PRAY, LOVE... no I'm kidding ... haha made you think 'what the..?' for a millisecond didn't I! So far my list is as follows...(in no particular order)

The Vampire Academy series
The Undead and Unwed series
The following Anne Rice books even though I read a few in high school I have not read them all in order.

PLUS the books in my personal library I have had the opportunity to lose myself in yet. Trust me it is extensive.


Now for an update of my weight loss progress. NONE! I've actually gained 16lbs but I'm blaming it on the little one growing within my womb. All of my previous clothes still fit except for the fact that I cannot zip up my jeans due to a rather large belly protruding from them. And I totally use the belly band when I can and forgo putting on my size medium (yep medium!) maternity jeans because they just don't stay up... which is incredibly annoying. I was a size large during my first pregnancy, then an XL in my 2nd ... now I'm happy to say I wear medium.

I'm still working with my trainer once a week, and remain active at home... but I've had to stop bike riding due to my previously mentioned illness ( i.e. baby making me hyperventilate and overheat to the verge of passing out).

Overall I think I'm doing pretty well, and it's incredibly easy to not go overboard with my eating habits this time because we stopped buying junk when I started my new fitness/ health routine. Yes John still comes home from the store with donuts or other sweets occasionally but I find them easier to resist each day.

Our chickens are laying enough eggs each day that the boys and I can enjoy fresh organic cage free eggs everyday. And I keep a supply of carrots and apples on hand for snacks for myself, the boys, the goats, and the horses. And those Halloween pumpkins made a few very delicious Pumpkin Pies with only 1 cup of sugar in each one, and no preservatives which made me incredibly happy. Plus the way I figure it all the calories I burned while hand pureeing those pumpkins made for some nicely toned arms and a good reason to indulge in a slice or two.



Anyway tata for now... be sure to leave me a comment suggesting some mouth watering reading!

Supermarket Tips....

If you were Justin Bieber, eating well wouldn’t be nearly as hard. Ditto for Lady Gaga, LeBron James, Ashton Kutcher, Michael Bloomberg, and Derek Jeter. All those folks have one thing in common: vast wealth. And eating well can get really, really expensive.

Over the past few years, the cost of vegetables, meat, fruit, and other high-nutrition, low-calorie foods has increased by an average of 19.5 percent. Junk food, on the other hand, is getting cheaper—down by 1.8 percent. Researchers recently estimated that, on a junk-food diet, you could eat for $3.52 a day. But a healthy diet would cost a whopping $36.32 a day!

Fortunately, in researching our latest book, Eat This, Not That! 2011, we unearthed a slew of smart supermarket shopping tips that can help you navigate the aisles with ease. You’ll save money and calories at the same time. Now that’s a deal.

1. Fewer ingredients = healthier food
Why is food with fewer ingredients healthier? Because additives and preservatives signal added calories, not added nutrition. Real food fills you up with the nutrients that keep you healthy—like protein, fiber, and healthy fats.

Bonus Tip: Just announced! Check out our list of The Best Supermarket Foods of 2010!

2. “Good source of” may mean “bad for you”
You’ll see the claim “good source of” on cereals, crackers, and Pop-Tarts. The thing is, rarely are these vitamins worth the calories they’re embedded in. They’re usually just run-of-the-mill vitamins that processors are required to add to enriched flour—vitamins that can actually wash off your cereal the minute you add milk to it!

3. Work the edges
When it comes to planning your path through the supermarket, stick to the fringes and venture only strategically into the aisles. The reason: The edges of the supermarket are where you find the healthiest food: dairy, produce, meats, and seafood. The aisles? That’s junk-food haven, the processed-food jungle, the nutritional dead zone.

4. Look high and low
Food vendors pay “slotting fees” to ensure that their most-profitable foods get placed in the most conspicuous spots—meaning eye-level on the supermarket shelf. The problem with this practice is that “most profitable” generally means “cheapest to make” and “nutritionally inferior.” Make your selections from the top and bottom of the shelves, where smaller companies tend to congregate.

5. Beat the breakfast blues
The best breakfasts for all-day productivity are high in protein and low in refined carbohydrates, so even if there were no price difference, eggs would be a much better choice over a bowl of cereal (especially a sickly sweet variety). That said, there is a substantial price difference. Say you can scrounge five bowls from one box—that's 90 cents a meal (without the milk). A dozen eggs, though, makes six meals—each for an average of 31 cents. By eating cereal over eggs, you're spending three times as much money on a meal that’s not as healthy. Easy choice, right?

Bonus Tip: For more instant weight loss secrets, follow me right here on Twitter.

6. Buy frozen fruit in cold weather
The price of fresh fruits out of season is significantly higher than when they're in season, due to transportation costs. And if you want to get your money's worth, you'll need to eat them within three days of buying, so they don't spoil. One cup of frozen blueberries gives you just as much fiber as the raw variety, and a handful of fewer calories. While fresh blueberries offer 18 percent more vitamin C, that difference isn't worth the extra cost.

7. “Reduced fat” may make you fat
Sometimes, the full fat version of a product is more nutritious. Consider: Cookies and crackers often claim to contain “a third less fat than the original.” But that fat hasn’t just vanished—it’s been replaced by extra doses of sugar, starch, and sodium. They might have dropped the fat from 4 to 3 grams, but they’re hitting you with 2 grams extra sugar and 300 mg extra sodium.

8. Check yourself out
A study from the University of Arizona found that the more exposure a person has to temptation, the more likely he or she is to give in. That means you’re 25 percent more likely to buy a candy bar when you’re stuck in a line flanked by candy racks.

9. Shop on Wednesday nights
According to Progressive Grocer, only 11 percent of shoppers go to the store on Wednesdays, and only 4 percent of customers shop after 9 p.m. Why does this matter? For the same reason that you should check yourself out—you’ll avoid long lines, which means you’ll spend less time standing in front of calorie-laden impulse indulgences.

10. “Natural” doesn’t mean squat
Outside of meat and seafood, the word “Natural” when applied to foods is completely unregulated. So when you see 7Up Natural, a loaf of “natural” bread, or a product that claims to be “made with natural sugar,” that doesn’t really mean anything. For more outrageous examples of foods that sound healthy, but actually aren’t, be sure to check out—and beware of—these 25 “Healthy” Foods That Aren’t.

11. Bulk up when you can
Discount clubs like Costco and Sam’s Club are great—but only for things that won’t spoil and foods that won’t prove to be too tempting. For instance, toilet paper and frozen chicken are great to buy in bulk. A 15-pound bag of oranges or a pallet of Oreos is not.

12. Don’t buy the hype
Every year the food industry spends $30 billion on advertising, and nearly half of that goes toward convenience foods, candy, soda, and dessert. Make your purchases by comparing ingredient statements and nutrition labels—not by who stuck the cutest cartoon on the front of the box.

13. Choose chicken leg over breast
The chicken breast is the healthiest cut of meat you can buy. But the dark-meat chicken leg is almost equally healthy, will save you 89 cents a pound, and scores higher in nutritional value than all cuts of beef except for kidney and liver.

14. Ask when the next shipment arrives
Most restaurants receive shipments of fish or meat on certain days of the week, which means you don’t want to buy the fish the day before the next shipment arrives. The same might hold true for your own butcher or fish monger. Ask him when the shipment comes in, and buy on that day for the freshest product.

15. Look in unlikely places
Walmart has traditionally been considered a price leader in groceries, but only recently has the retailer started taking produce seriously. Now the chain is a great place to buy organic produce and dairy. According to a recent article in The Atlantic, Walmart's entry into the organic game may be a major factor in the dropping prices of organic foods. And of course, farmer's markets are still the best place for unique local foods and small-batch artisan products.

16. “Lightly sweetened” could mean “sugar overload”
This is another term that’s completely unregulated, so processors use it however they please. In Smart Start, that means 14 grams of sugar per cup. That’s more than Froot Loops.

Bonus Tip: For a list of other foods you should avoid at all costs, check out our shocking list of The NEW 20 Worst Foods in America.

17. Don’t fall for diet drinks
Here’s the thing about diet soda: It’s great if you’re using it as a stepping stone from full-sugar soda to water. But it’s counterproductive if you drink it every single day. That’s because research has found that artificial sweeteners make you crave real sugar—so drinking diet soda makes resisting super-sweetened foods and drinks that much harder.

18. Buy real juice
Most fruit drinks are made from only a fraction of real juice, and the rest is some unholy combination of sugar and water. What you want from a fruit juice is 100 percent juice—and no added sugar. That way you know that you’re getting as many nutrients from the drink as you possibly can, and none of the garbage. But, along those lines . . .

19. Don’t be 100 percent misled
Drinks may be labeled 100 percent pure juice, but that doesn't mean they're made exclusively with the advertised juice. Take Tropicana Pure 100% Juice Pomegranate Blueberry, for example. Pomegranate and blueberry get top billing here, even though the ingredient list reveals that pear, apple, and grape juices are among the first four ingredients. These juices are used because they're cheap to produce and they're very sweet—which means you're likely to come back for more. (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day's worth of calories, sugar, and fat!)

20. “Zero grams of trans fat” may include trans fat!
Some products carry the “Zero grams of trans fat” claim when they do, in fact, contain trans fats. The FDA allows this claim as long as the food contains less than half a gram per serving. But serving size is whatever the food marketer wants it to be. So if the processor claims that, say, a serving is one cookie, you could easily get 3 full grams of trans fats by eating 6 “no trans fat” cookies. If you see “partially hydrogenated oil” on the ingredient statement, rest assured that it contains trans fat.

21. Compare the front label with the back
If all the previous tips about the importance of good ingredients hasn’t convinced you to do this, maybe Dean’s Guacamole will. Guacamole is good for you because it’s made from avocados, right? But look at Dean’s label: Whatever this “guacamole dip” is, it ain’t guacamole. Avocado makes up less than 2 percent of the food! Always read the ingredients list.

22. Steer clear of 100-calorie packs
In a 2007 study, Brown University researchers found that people ate the same amount of cookies and chips regardless of whether they ate from a large, multiserving bag or single-serving packs. The key factor: The actual amount of cookies and chips people kept in their homes.

23. Invest in smaller plates and bowls
Researchers have found that people will generally eat whatever food is in front of them—relying on environmental cues to know when to stop eating, rather than internal triggers of fullness. The average American plate has increased in diameter in the past 20 years—battle the bulge by buying (or using) smaller plates. Try 8- instead of 12-inch plates.

24. Consider canola oil
Save the pricey olive oil for dressing salads or drizzling lightly over grilled vegetables. Canola's neutral flavor is great for cooking, and it happens to have an even better ratio of monounsaturated to saturated fat than the vaunted extra virgin. Olive oil can cost as much as a dollar per ounce, while high-end canola costs about 25 cents.

25. Learn to love lentils
When going for grains, choose lentils over brown rice to save money. A pound-size bag has 11 grams of fiber and 10 grams of protein in each of its 13 servings. It's also one of the world's richest sources of folate, a B vitamin that helps form oxygen-carrying red blood cells and promotes communication between nerves cells. You'll gain all that good stuff, while saving an average of 41 cents per pound if you choose lentils over brown rice.

How Much Should You Weigh?

Maybe you've been struggling -- without success -- to get down to the size you were in high school or on your wedding day. But do you really need to go that low? The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).
If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.
Your Weight "Set Point"
Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%, says Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. This weight range is known as the "set point."
A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range, says American Dietetic Association spokeswoman Dawn Jackson Blatner, RD.
It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point.
"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says Wadden. The body adjusts to the higher weight and "resets" the set point to defend the new weight.
It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Blatner.
The 10% Solution to Weight Loss
A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.
Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones like ghrelin spike to make you hungrier as your body tries to defend its comfortable range.
Instead, experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.
"When patients lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways," says Blatner. "They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications."
How Much Should I Weigh?
Most people overestimate how much weight they can realistically lose, which leads to frustration, says Blatner. To find your happy or healthy weight, Blatner suggests looking back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.
Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good." Stick with these behaviors for 3-6 months and they will become part of your life.
Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.
"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.
As you get to a healthy weight, you can go up to 12 calories per pound.
Tips for Weight Loss Success
Here are some tips from Blatner for weight loss success:
Eat regular meals. People who eat regular meals consume fewer calories than those who eat irregular meals.
Use a plate, sit down, and enjoy your meals. Folks who do this eat 43% smaller portions than those who eat out of containers or on the run, according to Blatner.
Get at least 30 minutes of moderate activity each day.
How much and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
Think positive: Focus on the benefits of a healthier lifestyle rather than the scale.

What do you think Chubby Buddies?

A bump in the road

So I announced on Facebook that my husband and were expecting but I failed to mention it on here. So here it is.... I'm pregnant!



The past few days were actually pretty rough on me, which caused a 5lb weight loss. Which I'm sure will come right back as soon as I can keep solid food down without feeling sick.

All in all though once I calmed down about my tummy popping out already I realized I haven't gained any weight really. The only thing I can say is that it redistributed to my hips and thighs. No one wants to carry extra weight there but eh... it's a part of carrying a life.

So weight... same

Neck 12.5"

Bust 36"

Under bust 34"

R.Bicep 11"

L.Bicep 11"

Waist 32"

Hips 40 1/4"

R. Thigh 25.5"

L. Thigh 24.5"

R. Calf 14.5"

L. Calf 14"

So my plan is to maintain my diet (or rather lifestyle change) and continue working out with my trainer. Because I definitely don't want to gain 45lbs with this one!

News ...

(Photo taken last week with my boys while on vacation)


So I am down to my high school size but not yet weight.... 12lbs more and my goal will be achieved. I've also gone down on my body fat percentage. Yeah!! Almost there!!!!

How Coffee Can Energize Your Workout

What do you think? This is an article I found via yahoo news.

Gym bag, check. Car keys, check. Coffee downed, check. Yes, a caffeine kick could be a valuable addition to your pre-exercise routine, delaying muscle fatigue and keeping you focused and energetic. You don't want to overdo it, though. Sleep problems, headaches, irregular heartbeat, high blood pressure, or maybe even a heart attack can result. Here's how to work caffeine into your workouts.

Match the amount to your body. "The larger you are, the more metabolically active tissue you have," says Nicholas Gant, director of the Exercise Nutrition and Metabolism Laboratory at the University of Auckland in New Zealand. "If you're a small person, your tissues don't use up as much, therefore you need a lesser dose." A very rough recommendation is 0.5 to 1.4 milligrams of caffeine per pound of body weight. Coffee averages about 20 mg per ounce, or 160 mg per 8-ounce cup. That's about the limit for a 130-pound woman, though a 200-pound could probably down a couple of cups. Go above 4 mg of caffeine per pound and your workout could be ruined by digestive distress, the jitters, and other unpleasant side effects.


Track your tolerance. Going by body weight alone doesn't take individual tolerance into account. If you're a caffeine newbie, a smaller dose will initially provide a noticeable difference. If coffee is already part of your daily routine, you're likely to need more for the same effect. For someone training for a marathon or other serious athletic event, says Gant, who advises many New Zealand Olympians, reducing caffeine from all sources—tea, soda, and foods like chocolate and energy bars in addition to coffee—can dramatically improve sleep quality, decrease blood levels of cortisol (a stress marker), and increase your body's caffeine sensitivity to give you an extra energy boost when you do imbibe just before the event. "Only use it on those few occasions that you're really going to need that pick-me-up," says Gant.

Go by the clock (and calendar). If coffee is programmed into your exercise schedule, drinking it 30 to 60 minutes before you start will put your blood level of caffeine at a peak during your workout. If you are a coffee regular and a big event is coming, like a marathon or 100-mile bike race, Gant recommends that you gradually taper down the week before, so that a modest amount the day of competition will get you going.

Add fuel to the fire. Getting juiced on caffeine doesn't put gas in the tank. Registered dietician Leslie Bonci, director of sports nutrition at the UPMC Center for Sports Medicine in Pittsburgh, recommends pairing your coffee with oatmeal or a small bagel with peanut butter before you exercise to avoid cramps. "Drinking coffee black with a small snack provides the fluid you need for hydration as well as the carbohydrate, sugar and sodium that the body needs to sustain itself," she says.

Consider the source. Because, the caffeine content of coffee can vary widely, it's hard to know how much you're actually taking in. Substituting for caffeine-spiked sports drinks like Gatorade or Powerade, says Gant, lets you monitor your intake more precisely just by reading the nutritional label. But don't confuse such drinks, which contain sugar and other carbs to keep the energy going, with sugar-free, caffeine-loaded "energy drinks" like Red Bull Sugarfree. The caffeine rush will be brief (and expensive)—"a lot of money for a flash of energy that won't be sustained," says Gant.

Don't sweat dehydration. Too much coffee and your body will suffer because caffeine is a diuretic and make you lose vital fluid—or so goes the belief. It's not true, says Bonci. "It's a common misconception that when you consume caffeine sometimes you feel the urge to void," she says. "But in studies that looked at the urine volume produced over 24 hours whether or not someone consumed caffeine, there's not a significant difference." The problem with the misconception is that it leads many a coffee drinker to compensate by drinking much more water than necessary, and that could send any jogger running for the nearest bush.

What?!?

Ok so something is totally confusing me. How am I losing clothing sizes but I'm not seeing a difference on the scale? Not that I'm complaining I love being able to wear something I haven't been able to wear in years. For example today I decided to try on a pair of jeans that I haven't been able to wear since August 2005. Yep that's right August of 2005, my favorite 'skinny jeans' have been on vacation. And today I was able to not only put them on but also breathe and move. What size are my favorite Levi's?? 33 x 34 ....shocking right?!? These jeans were my go to jeans when I was running heavy equipment when I came back from the Army, and I'm tremendously happy to be able to get back into them.

Weigh in

Current weight.... 150

My pace has slowed but I've also started attending International College 3 hours a night online via my Macbook, so that makes it rather difficult to maintain a steady workout schedule. To replace my regular trips to the gym and semi-regular bike rides with Taya I've increased how much work I do at home. I've gone outside for 2 and a half hours just about everyday this week and did intense yardwork. I pulled all of the Atlantis trees (wild weed trees that smell like nasty nachos) growing wild throughout my yard, rearranged the chicken coop, filled in the craters my pointers have blessed us with, tilled the garden by hand and more but hey you get the idea my yard is a LOT of work. However I still plan on riding on Friday, Saturday and Sunday or some other physical activity with my gal.

As for my diet... ugh. I'm still following it. However I have added Atkins protein shakes and Premier Protein shakes (found at Costco) as meal replacements... usually breakfast because I am SO SICK of plain oatmeal...blech. I made some last Friday morning and I actually gagged trying to force it down. I try to drink an Atkins shake in the afternoon as a snack because I cannot start my day off with these because they tend to make me feel a little sick on an empty stomach which doesn't happen with the Premier Protein shakes.

Something to consider when you decide on a diet... there's no real worrying about what your going to make for lunch or dinner. Once you have a meal plan that's it. No worries. Just stick to serving sizes and you'll be set! Here is my daily meal plan:

Breakfast- Quaker Oatmeal, Original Substitutes- Egg Whites, Premier Protein shake

Lunch- Chicken Breast and Peas/ Broccoli Substitutes- Shredded Chicken Sandwich, Tuna (plain)

Snack- Pure Protein Bar Substitutes- Atkins Protein shake, Atkins peanut/almond cluster bar, Fresh Fruit

Dinner- Repeat Lunch

Now there are nights when I switch the chicken for another meat source but I try not to do that too often, and I do have splurge items... No sugar added Klondike Bars and Sugar Free Carmel Light Frap ...yum! Oh and the only thing I drink is water, water water (except coffee on Sundays ,1 cup, and tea ,plain, when I'm sick... like now)

The big draw back to my diet would have to be ... gas. Yep that's right, those Atkins snacks and maybe the broccoli make me a big ole gas ball. So I try to watch my intake.








**I would love it if some you out there in diet land would share your experiences with me. So send me a message and be a guest blogger. Because what works for me doesn't necessarily work for others.**

Slow progress...

So my weight tonight at 8:45pm was 155lbs. Considering I weighed 153lbs a couple of days ago I was pretty disappointed until I realized ... 'you dummy you normally weigh in the morning' so when you factor in that I've been eating all day 155lbs is not bad, not bad at all. So the last time I posted measurements was on a Thursday so why not do them again.

Neck- 12 3/4"
Bust- 39" (different bra)
Under Bust- 32 3/4"
Bicep (Flexed) 12 1/4" (not flexed) 11 1/4"
Waist- 31"
Hips- 38"
Thigh (thickest part) 25 1/5"
Calf- 15 1/2"


Yeah so I lost a little everywhere except my legs, but I'm happy with the loss anyway. Especially considering that I haven't been able to workout since starting my on-line computer graphics class last week. It's Monday- Friday 6pm-9pm. Whew ... that makes it incredibly hard to fit in gym time.



(Definitely need to work on this some more!)

Post-Op WLS: Do You Believe?

grrr

I went to the doctor last week and of course they weighed me. 155lbs @ 4:30pm. The doc then lectured me about "health risk". He said I'm in danger of getting diabetes and said I AM considered OBESE! Can you believe it?! I'm 5'6" and I weighed in at 153lbs yesterday. OBESE, OBESE HA!! I no longer have rolls or under boob boobs so my docs misdirected lecture needs to go elsewhere.Hmmpf!

Photo taken today...

My body is shrinking!!

Seriously it is... I looked down today while I was driving and realized I've lost 2 cup sizes and my tummy is just about flat even while sitting!! Amazing!! And really it is sooo much easier to continue dieting when I can SEE progress. It's one thing to feel better, but to actually see a difference is exhilarating!

So here are my progress photos and no laughing about me being in a dress with color.... I'm exploring other options other than my standard black...

The body of the obese?

So before my other trainer took a leave of absence she did a body fat test on me and calculated my body fat to 32%. Wowzers. That's in the OBESE/ HEALTH RISK range. Who knew? Certainly not me. Here I am 4 weeks later and my new trainer sent me this message...

Hi Shawnra! I calculated your body fat at 23.8%. Great job! It has dropped significantly from health risk to the upper end of average. Keep up your hard work. Lets try and get it to 22% and that will put you right in the middle of the average category!
See you soon!

So when I jokingly told John... sheesh I'm obese, or I'm such a whale...turns out I was right. But now I'm working on becoming 'average'...HA!

Current Stats:

Height 5'6"
Weight 158
Neck 13"
Bust 38"
Under Bust 33.25"
Bicep 12"(flexed) 11.5" (not flexing)
Waist 32"
Hips 38.75"
Thigh (thickest part) 25.5"
Calf 15.5"

Flat tummy?

Almost.... Yesterday I was actually brave enough to face the outdoors in my bikini (wearing shorts of course). The boys and I decided to head out into the yard and play in the water. Overall a nice day and I wasn't ashamed of my stretch marks because they've faded and I have 2 wonderful boys to show for them.

Katy's progress....

This is soo great way to go Katy!! And becoming active at home without overdoing it at a gym or in the summer heat is a great long term plan because you CAN keep that up.

BTW I can totally see a difference in your face already!! I'm so happy for you!

Lap Band Journey - Pre-Op

Let's all support Katy in her journey!!!

The key to...weight loss??

Is it possible? Have I discovered the secret key?

Here's the scoop, okay being so limited on what I can actually eat I cheat more than I should. For instance instead of a cheat meal one a week I might do a cheat day ( I know I know I'm such a bad girl...). And I have been known to eat part of a cinnamon roll at Hodel's but come on it's Hodel's I'm talking about. So now this is where the key to weight loss comes in....SUGAR. No it's not what you think ...don't run out and eat sugar, avoid it.

The body runs on energy fueled by carbs broken down to glucose aka sugar. So when you put extra sugar into your body it doesn't need to work to break it down into sugar and therefore it doesn't burn off. You may get a temporary boost in energy but then you will crash. And all of that sugar you just took in will be stored as fat. Eww.

Now since I've been eating natural foods and less than 5g of sugar in each protein bar or Atkins snack I've lost weight and feel better overall. I have more energy than I did before and my service dog hasn't had to get me out of bed for while now.

So what can you do? Well for starters wean yourself off of those sodas and Frapps from Starbucks. Drink water instead or unsweetened green tea. Avoid the checkout stand that is lined with candy and aim for the ones stocked with magazines instead. Try Annies Home Grown Cheddar Bunnies (they only have 1g of sugar). Check your labels and look for the hidden sugar. Make sure any packaged items you buy have 5g or less of sugar. If you're a fan of protein bars try the Pure Protein brand which only has 2g of sugar. And if you need a sweet treat try picked up a box of Atkins Advantage/ Endulge bars (they are delicious!)with some of their sweet treats ranging from 0g-4g of sugar. Amazing and so good...yum!

I'd like to hear from the peanut gallery.... what's your opinion?

Unexpected happiness

So I've been feeling particularly depressed and mopey lately. I've felt fat an quite unattractive. Today however I got a wild hair up my butt and decided to try on my bikini's from way back before the kids, and a few things happened.

1. I wasn't repulsed by what I saw.

2. My bikini bottoms actually fit.

3. The tops were far too small for the 10lb weights I'm carrying around.

So after my bikini adventures I decided to weigh myself ... 165lbs. I was so happy I yelled out to John and informed him of the good news. Just 5 more pounds and I'm at my pre-baby weight. So no more blaming the kiddos for all of the junk in my trunk. Considering I already had a considerable amount of junk in my trunk I suppose they shouldn't be to blame for my expanding frame (aside from my tummy of course). I feel so excited to see results that I'm gonna buckle down and lose the last five then on to another 30lbs to be at high school weight. We'll see if I've got it in me... for now I'm very hopeful!

Today's photos.... I really need to wear more form fitting shirts because all of mine just hang off the girls.... hmmm


And I need to find a pose that shows it all these curves off....haha


**My husband took the photos so they're not the greatest..how he manages to get blurry photos from an auto focus camera I'll never know!

What do you think?

So I decided to actually post some pictures of me so maybe you all out there in blogger land can see that I actually am making some progress from where I started.
Pregnant with number one... William days before he was born weighing 205lbs


Pregnant with number two... Luca the day before he was born weighing 225lbs

The day after giving birth to Luca 218lbs

Oh the many times I wish I could crop myself out are a plenty....

How many times have I ruined a fun family photo with my rolls....too many

Always conscious of covering my belly...another family moment ruined

Serving cake I shouldn't have eaten at my sons first birthday party in March



If only I had someone to give me direction ..it might make it easier to pose for these photos but my hubby was already at the end of his rope when I asked him to take more than one photo.

2 legs instead of one...hmmpf...but I can actually tell I've lost some weight in my face and neck

Squats are my friend

Sometimes...

(BTW for those of you that read my other blog yes those are my chicks in the blue bin...)

Disappointment ...

... at the gym tonight. My trainer decided she'd have me step on the scale tonight to check my progress. 175 lbs! How is it possible that I gained 5lbs? I follow my diet and I work out. I don't understand. My trainer assured me that I had no need to worry, that it was after 7pm when I weighed and I'd just eaten dinner before going to the gym. So I think I'll weigh in tomorrow morning just to be sure.

www.Livestrong.com...

also known as the daily plate has helped me out a lot. I've found that when I track my food that I'm actually more aware of what I'm putting into my mouth and how much I need to burn to achieve my goal. So I was just imputing my meals today onto the website and I decided to check my weight history... on May 21st last year I weighed 196lbs. I currently weigh 170lbs, however, the last week of July I stopped dieting, and did not pick it back up until April 2 of this year. Weighing in at 180- 185lbs depending on the time of day I got back on the diet train and have been chugging out regular workouts and activities if I miss the gym. So I guess my point is no matter how long you stumble away from your goal you can always get back on track, and be sure to find a way to be accountable to someone or something.

So today...

In an effort to spend more time with me, John decided our Mother's/Father's day gifts should be two bicycles. Maybe I should re-phrase... two GOOD bicycles. In other words, not vintage. We actually have four bikes already but they are all vintage except one, and that one is actually too small for us to ride comfortably. I took John's vintage Schwinn road bike out on the bike trail for a 28 (?) mile ride and found that when I got home the bike was falling apart! Something had been hitting my feet and calves periodically, but I didn't see anything. Turns out the nuts/bolts/ screws were falling off the bike. I'm lucky I made it back to the truck without having to carry the bike back. Our trek to obtain two bikes lead us to Costco on Rosedale Highway where we had found two bikes we liked last week. Today, however, the women's bikes were gone...sold out. So we drove over to Costco on Panama Lane hoping they would still have at least one in stock. No such luck. Both stores did have the bike John wanted but he didn't want to buy his if I couldn't get one too. After the purpose of buying them is so we can go out on the bike trail together with our kids being towed safely behind us in our Schwinn trailer. Since we didn't find the bikes at Costco we stopped by Action Sports on our way home and were quickly disheartened by their prices. The lowest priced bicycle we found was $350, ON SALE! Needless to say we did not buy from there. Oh well, the search continues.

Chips A... oh no!

So my husband did some grocery shopping while I was at the gym and came home with a package of Chips Ahoy. Ugh! How could he do this to me?!? Well I was able to resist for a bit but today a succumbed to the temptation and had one. Yes just one. Once I took that bite sized cookie in my hand I just popped it in my mouth, and I must say... SO NOT WORTH IT!! These new and improved Chips Ahoy are not the delicious, soft a chewy three- four bite cookies they used to be. They are tiny bite sized sweet traps. Not only do they have high fructose corn syrup but they also contain sugar and molasses. Too sweet for me, but that could be because I've eliminated sugar from my diet. So how many calories were in that tiny little cookie? SIXTY!! And twenty five of the calories are from fat. Insane! So what is the serving size you ask, well maybe you didn't but I'll tell you anyway... TWO!! Now how many people can actually eat just two and stop? Not many. So here's my advice to you...

1. Check your nutrition labels

2. Avoid High Fructose Corn Syrup

3. Avoid Hydrogenated Oils/ Partially Hydrogenated Oils

4. Aim for natural foods not processed

5. Reduce your fat intake

And most of all DON'T LET YOUR SIGNIFICANT OTHER DO THE SHOPPING if he/she isn't dieting too!

What to do....

... When there is sooo much wonderful food laid out before you. I attended a Ladies Tea tonight and had to resist eating more than I should. I kept my pieces small, very small, but did attempt to at least taste everything. After all the ladies at my church did slave away in the kitchen making tarts, quiches, mini cakes, lady fingers, biscuits, bite sized cucumber sandwich's, bite sized egg sandwich's, and I made cinnamon sugar biscotti's. It was all laid out so nice, a perfect arrangement if you will. I've been doing so well 15 pounds gone so far so what harm can eating bite sized treats have?

In other news I have not been to the gym since Monday April 26Th, Not that I haven't been active at home because I have. I'm still doing push ups and crunches (assisted by my two boys of course). However Tuesday I was rushing to catch my 13 month old as he was falling and I tweaked my knee just right. The same knee I had surgery on to repair a severed meniscus, torn ACL and PCL, it's been quite unpleasant all week causing twinges of pain when I land on it just so. I planned on resting Tuesday and attending my appointment with my trainer on Wednesday. However Wednesday just an hour before I was suppose to leave my trainer called and cancelled. So I decided to ice my knee, wrap it and rest up. I do plan on returning Monday to regular workouts all though I will ease up if I feel the slightest twinge because I don't want to have to endure being unable to walk without assistance again for 3 months.

I hope that reading my struggles will help you... whoever you are remain strong in your weight loss goals.

A rough day...

So yesterday I had a bit of a rough day. I ended up caving and eating a quesadilla. It all started when I made the boys a quesadilla for lunch and they refused to eat it, I took a bite to show William and Luca that it was yummy and oh believe me it WAS yummy. So I caved and made myself one too. Worth it... probably not, but it was such amazing cheesy goodness. But the rest of the day I was on point and stuck to my strict rules.... pretty much just oatmeal, chicken, broccoli and protein bars. It makes it easy so I don't have to really think about what meal will come next. I just know that I'll be eating chicken breast and steamed broccoli.

April 10th...

Weight 175

Decided to step on the scale because my hubby said he noticed a difference... I was fully prepared to be disappointed but I looked down at the scale under my feet and read the number before me... 175lbs! Wow! I started with the trainer on March 30th and started the diet on Friday April 2nd and proclaimed my cheat meal would be on Sunday afternoons (after Easter was Sunday, I HAD to eat a little bit of everything the family brought to the potluck). Other than my rough start...things should be moving along soon.

Day 1....

Starting weight 184lbs

::Sigh:: I decided to make a better effort in how I look because when I feel good about myself I tend to be a bit happier, not so down on myself. So in an effort to lose weight and keep it off this time I hired a personal trainer. Now some of you may be thinking... "that's cheating", well I'm here to tell you it's not. My trainer is not one of the run of the mill personal trainers that celebrities have that holds my hand every step of the way. This trainer is arming me with the weapons I'll need to fight the chub, on my own. True she will help by providing me with an effective workout BUT she's not making my food for me or forcing me to do the workout. Here are some of her suggestions to a healthier you.


DO's
Eat small meals throughout day every 3 hrs preferably, this will keep your glucose level stable.

Increase protein to120 grams/day: eggs+eggwhite omelette's, lunch meat, tuna, chicken, fish, cottage cheese, protein bars/shakes( low n sugar) etc.
protein bar brands: Supreme Protein, Elite, Pure Protein, Met RX, 2 bars daily. (can be expensive but walmart has 2 of the brands at a great price!)

Take fiber supplement (benefiber, etc) will help the lean out process.

Drink plenty of water (6+ glasses a day) a high proterin diet requires plenty of water to keep you vascular, lean, and clean.

Yes to: brown rice, whole wheat crackers, starch once/wk, 1 slice whole wheat bread 2-3 times/wk, fruit, regular oatmeal, splenda sweetener (for cereals/ice tea/oatmeal/etc, vegis, green salads, chicken, tuna, fish, lunch meat, low fat hot dogs, reduced fat cheese, dannon lite yogurt, I cannot believe its not butter spray bottle (zero fat), dried fruit sparingly, red beans, black beans, pinto beans, etc

Calorie Range (1,200-1,400)


DONT's
No Pasta, No white bread, No sugar (5 grams or less per serving), No yogurt, No juices (unless sugarfree), minimal use of condiments, No butter, Nothing fried, Nothing battered, No ice cream, No heavy enriched carbs like pancakes, white bread, hash browns, white rice, etc.

**stay away from meals that come from "out of a box." ie hungryman, stouffers, marie calenders, etc.

- Once per week: cheat meal, whatever you love the most, enjoy!

**Read nutrition labels, they tell you everything you need to know.

Food labels can be misleading, for example, when apple juice says "no sugar added," there's still roughly 28 grams of sugar per serving. That's like drinking a pepsi. If a label says "low in sugar," check back label because it may still have 10 grams of sugar per serving. That's like eating half a candy bar.

Chubby Buddies Begins....

So I know that I have personally struggled with my weight since I was hit by a car then proceeded to have two children in two years. I just can't seem to get rid of the baby weight. So I've decided to document my day to day struggles to forge a type of support system and accountability because I am quite competitive and if I know someone out there is doing this right along side me ... that's just bound to bring out my competitive side.

Now here are some ground rules for guest bloggers....

1. Don't put others down. Try to encourage others where you yourself have failed or succeeded.

2. You've got to actually try...if that means giving up that soda you have daily then do it, and let us know here how you did it or if you are struggling.

3. I'm sure I'll think of more but for now.... Let the blogging begin!!!