It seems like the weeks are just flying by! I can't believe I am at 17 weeks already (technically 17 weeks and 3 days). And it's a great day because it's my birthday! Even though I am well into my second trimester, I have had a few days lately where I have been sick to my stomach and the thought of food was nauseating. Really? I thought that was OVER. Workouts are still going well and same with eating! Sleep on the other hand sucks! Since I have to sleep on my side now, I cannot sleep or stay asleep for the life of me. I have tried putting a pillow between my knees but it isn't as comfortable as it sounds. Funny story, a client of mine had said today, "you're starting to look like a normal person now." I asked what she meant by that and she replied, "you have a stomach now like everyone else." I thought it was funny. Glad to hear I have a gut now! Rest assure, I will have a six pack back soon after that baby is born ;) I track my food intake through My Fitness Pal and count my macro nutrients to make sure I am getting an adequate supply of daily nutrients. I had only been looking at my fats, proteins and carbs but then as of late, started tracking my vitamins and minerals. I noticed I wasn't getting enough calcium (despite taking a prenatal) and have been trying to fix that. Being lactose and tolerant makes it hard sometimes to get in the right amount of calcium, but as you know, calcium helps your bones grow and develop (hello fetus), so I figured I needed to so something about this. I have been chowing down on Silk yogurt which is a soy based yogurt and a few other brands that aren't soy based. I also have been incorporating more almond milk and vegan cheese. Make sure you get in all of your nutrients!! It's so easy to forget things. Wondering what a daily caloric intake looks for me? Take a look below at a sample day of how I eat. I'm not a calorie counter so don't ask how much I eat because I don't know. I just know the macro nutrients (the important stuff)! Meal 1 (around 4:30am) 4 egg whites 1 yolk 1 slice of Ezekiel bread 15g almond butter 50g banana (about half of one) Meal 2 (around 9am.. yah I get hungry fast) *this meal is usually right before I workout, so it's light 85g baked chicken 1 serving of fruit (peach or clementine) Meal 3: Sometimes a Bup protein bar OR I'll bring leftover dinner of baked veggies Meal 4: Typically 4 egg whites 1 yolk and a big salad with cucumbers, variety of lettuces, and grape tomatoes Meal 5: 200g lactose free yogurt 50g blueberries Meal 6: Dinner time! It's always different but usually I have 10 million different vegetables (OK maybe 3 types) and a source of protein like tuna (only eat it 1-2x a week), turkey or chicken. This is usually it. If I'm still hungry I'll have 1 more serving of fruit. I've been loving peaches lately! Yum. I have been just listening to my body and giving it what it needs. I haven't craved bad foods and I think it's because my body just doesn't want it! It was the GOOD stuff! And that makes me happy. Until next time baby lovers. Cristina
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AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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