Free Online Health

Finally, I can begin my journal.

2006 is a very special year for me.  I'm on maternity leave (accounts chick) with my second baby boy, now 4 months old, and my first son is at 4yo kinder.  Baby is woeful at sleeping during the day so my posts will be erratic at times, just be glad there's no audio on this post!.  At least he sleeps at night.

Last summer, I walked off 10kgs+ without joining a club, or calorie counting or anything.  I just got out the front door and walked like I had somewhere to be.  After the pregnancy, I have to lose that 10kgs again and a further 10kgs to get to a healthy weight for me.  Since I'm breastfeeding I need to be careful not to overdo it and jeopardise baby's nutrients or exhaust myself.  I'm a sensible person, so I doubt that'll happen. 

I'm aiming for approx 3000-3200 cals per day, balanced as follows:

3 serves protein, 3 serves dairy, 4 serves fruit, fats tbsp marg or equiv., carbs 8 serves, veggies unlimited.

As I've said, I can't get to post sometimes, so I tracked in a food diary last week, just what I would normally eat.  I found that it showed  I didn't eat enough in the morning altho i eat breakfast, too much fat intake, and I need to make my exercise higher up the household priority list.

So my goals this week are to, eat more balanced through the day, reduce fat, and do 4 x 30min walks at my busy-gotta-get-there-quick pace.

 

 

 

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

Great to see you have a good grasp of it,

excellent to see you keep that dairy up

Yes you are right about the fat ( esp margarine - yukky trans fats )

You didnt say what you are doing with supplementation, but maybe worthwhile putting some fish oils into your diet too, especially while breastfeeding. The fats in fish oils are in your breastmilk, if you dont have enough your milk will likely take your requirements. Also there is some interesting research surfacing about ADHD and early diet, and you guessed it fish oil is one of those things mentioned. 

Very interested in your progress, keep posting!!

 

While I'm here thought I'd update.

For years I've wanted a heart rate monitor because I was curious about just how hard I was working and am hopeless at taking my pulse even when standing still.  So I bought one with my birthday money last weekend and I've given it a go.  My resting heart rate is 52, so that's good.  And I set the range at 105-125 for my 30 min walk and found I had to walk strongly to keep in range.  So I'm really stoked with it and can see it being an indispensable tool for my fitness.  I'll raise the ranges gradually over the next few weeks to get into a more optimum workout range.

I did some resistance exercises in the backyard this afternoon and wrote down how many I did.  This is my starting point, and I'll increase reps as I improve.  In particular to note, after doing kneeling push-ups, I tried to do push-ups from my toes, but couldn't because I'm too weak in the shoulders, but I'll have a go each time I do resistance workout, and I'll note here when I'm able to do a few push-ups from my toes.

Dietary-wise, just eating conscientiously, more concerned about eating serves from healthy food groups than calorie limitations.  We eat tuna sandwiches regularly for lunch.  My 4yo and I had celery sticks with our lunch and he thought it was a good game to do a 10-1 countdown and blast off with big crunchy bite of celery with me.  I don't care what games he plays with his food as long as he eats it and I don't have to clean it up!

Loving life...

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

Hey Morgan,

I thinkk I get enough of the omega group via tuna sandwiches and canola margarine, albeit I've cut back somewhat on fat.  I hear what you're saying though.  So how do you know though, if you're deficient in a vitamin or mineral?  I'm a bit old-fashioned about supplements because I believe that a well-rounded diet should provide all the nutrients we need, and I'm kinda resisting because my other half believes good health can be bought in a bottle, and I don't.  What do you think?

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

Great start Lolly

I love my heart rate monitor, I use it to play motivational mind games all the time.  When I do a step class I try to use more than 40 calories for each song and I really push myself hard if I fall behind the set rate.  My watch also has a target goal for each week and if I achieve it then I get a "trophy" image on the watch face for the next week - it works for me!

Just a tip for the toe push ups - they are as much about "core strength" as upper body strength, so you'll find that doing some abdominal bracing will help as well.

Keep it up, you're going so well

Harri 

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HW: 97+ kg
SW: 73.3kg
CW: 67kg
GW: 63kg

Thanks for the encouragement, Harri.  And thanks for the advice about the core strength, I'll remember that as I work.

don't know what it is about this forum, but every time I go to post, the baby wakes up and screams his head off!!

 

 

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

I think on the whole Im with you about health in a bottle, if you havent slashed your calories right back, a particular dietry need, and havent jumped on the fad diet bandwagon that is....

So if your diet lives in a normal calorie range, you eat a varied diet with lots of coloured veges and some whole grain, all should be good. That being said a cheap supermarket multi is cents per day and isnt going to hurt you.

Have a think about fish oil caps, again cents per day, do a google on DHA + breast milk and make up your own mind

Thanks Morgan.  I read the thread about supplements in this forum yesterday and I've re-considered my viewpoint that it's probably best to cover the bases and I'll get fish oil next shopping trip. 

I'm reasonably sure that my diet's pretty solid.  Over the last two days I've had:

5 Vita brits, 100g sultana bran, 100g nutrigrain, 3 cups reduced fat milk. (sometimes I eat cereal bt meals if I'm hungry). 4 x multigrain bread, 4 x wholemeal bread

two apples, plum, two oranges, fruit cup, grapes, pkt sultanas

lean steak both nights in sml amount of olive oil., tuna sandwiches x 2, homemade cheese sauce (high fat)

lettuce, spring onion, red & green capsicum, bok choy, raw carrot and celery, cauliflower, broccoli, potato.

3 x 200g reduced fat yoghurts, 2 x cereal bars, sml snack-size plain chips, 4 oatmeal biscuits, 4 tsps margarine

2 drinks of cordial, 2 black coffees, a herbal tea. and water. 3 x 200ml orange juice.

I think that's everything, I haven't got my diary in front of me.  Have to switch to a reduced fat cheese.  I'm still loving my walks and looking forward to them.  I've achieved my 4 x 30min walks goal, and next week I'll make it 4 x 45min, because I'm loving it so much.  And raise the bpm range to 115-135 which is 60-70% and the range I seem to working into anyway.

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

Time for an update.

Still maintaining food diary, however having a hectic life and haven't walked since Sunday when we took 4yo on bike and pushed pram about 5kms on bike track.  Other half wants to have a go of my heart rate monitor (he could stand to lose 10kgs) so will let him on next weekend's outing.

However, I did do my strengthening exercises in the backyard which the boy-o loves me doing, sometimes he joins in.  Cool down with 20mins backyard cricket, hehehe.

Baby's doing well so no signs that I've jeopardised the breastfeeding, in fact he's sleeping slightly better during the day, maybe due to me cutting down to one black coffee a day.

I haven't lost any weight though.  I'm suspecting that it's because since the babe was born I supplemented with bottle formula in the evening.  Without debating the rights and wrongs of this (it works for both of us and I'm aware that he may reject breast for a fast bottle feed down the track).  Therefore, I'm not the sole source of nourishment, and hence, I might be taking in too many calories.  So I'm going to cut back from 3000 cal to 2750 cals, and see how that goes.

 

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

3000-2750 calories sounds more like a maintain/add weight calorie level

I thought breastfeeding adds about 500 extra cals to your normal needs 

ahh bless the internet

Breast-feeding actually increases your metabolic rate to about 2300 calories per day (non-pregnant women need about 1800 calories per day). The amount of breast milk produced is dependent on your calorie and fluid intake. Some women lose weight, some don't breast feeding

http://www.dietitian.com/pregnanc.html

might explain some things....

 

Hi Lollylorna!
Glad to hear things are going well, sounds like you're motivating your other half - way to go! Glad to hear bubs is doing well! I've switched back to only decaf coffee, and am noticing a lot of positives, tho sunday i'll have a real one, as it's my hubby's bday & we're going out for breakfast. Got to be on my guard, tho, and make sure i work in my calories right!

Anyhooooooo sounds like you're finding a nice balance - don't worry about the boob vs bottle - having been there, you can only do what works best for you both. Happy, content baby = happy, stress free mum! So yay you!

I suspect your body could still be adjusting to things (how old is bubs now?!)... Maybe the drop of 250 calories will help and shouldn't affect the feeding (and if you're supplementing as well, and you're eating much better too, bubs is probably getting great nutrition)... of course, check with the doc/health nurse with any of those questions as i am far from a qualified medico, just a mum who's been there!

Have a great night,
Kaz x

Thanks Morgan for that great link!  According to their healthy body calculator, for me to lose one pound a week, they recommend 12080kj, (roughly 2800cals), so I'm in the ballpark.  I'm probably being a bit over-cautious but don't want to throw away the breastfeeding because I was so gung-ho about losing weight and messed it up!  If 2750 cals doesn't bring a result next week, then I'll crank it down abother 250 cals the following week.

And as you've pointed out Kaz, at least we're benefiting from me being more conscientious about eating the food groups and getting the exercise.  Baby boy is almost 5 months now, just about ready to flip from tummy to back, he can already get from back to his tummy.  His gums hurt and his co-ordination at getting teething things into his mouth is super clumsy.  I let him bit my finger knuckle, and a bit of bonjela to get some relief.  Sleeps like a log at night, but erratic during the day because he gets carted around to his brothers kinder/swimming/gym schedule.  Atleast he'll sleep anywhere.

Thanks for your words of support guys!

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

awwww 5 months old... yum! my babies are 10 & 14... belly flipped years ago LOL... i miss babies... i'm the crazy uterusless woman always hugging and snugging friends babies LOL... *sigh*  oh well... i'm almost home free LOL... can't wait for the day I don't have to do school run ever again, i'm gonna sleep in! WHOO HOO!

oh i found if you get a wet face washer & pop it in the freezer then let them chew on it, it helps a LOT with teething... poor little loves. good that he sleeps anywhere, that was the same as my kids, i was off to uni, or work, or wherever i needed to be, and later to kinder and all that stuff... both of them still drop off within about 10 minutes of getting in the car for the long trip to my folks LOL

have a great night! i'm about to head off to bed!
luv kaz xx

Hey CG,

I love mum's that goo over my baby so keep doing it!  The other one's turning five in a couple of weeks.  A lady complimented him on his manners the other day, but most of the time he's 'ants in the pants' and verbal diahorrhea (?).  Typical for his age.  alternately angel, then feral.  Love him anyway.  He'll grow out of it, and then turn into a teenager!  Monster-alert!

Lol

Lorna.

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09

Not a boring Saturday at all.  Had our kinder's open day - had two sausages in bread - it was freezing there.  Then went to local airstrip because there was a bit of a display on.  My son is airplane bonkers - I should change my name to Mrs Top Gun!  Then after dinner, watched War of the Worlds. 

So now we're just waiting for a couple of men to come out a hole in Tassie.  I think it's taking longer than expected because they've realised all that media circus is there, and they're digging a sneaky back exit!  Would love to see the journalists faces if the guys got away unnoticed.  First sighted at Macca's drive through!  Then the bottle shop!  In a sprint to reach them first, I put my money on the union boss, then Karl Stefanovic (becuase he looks so irritated at being in coldplace just doing crossovers all the time). 

Have a good weekend.

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SW: Aug08 - 103.8kgs
CW: 95.8kgs (lost 8kgs)
GW: 79kgs by Mar09