The Trend Is Turning: The “Clean Eating” Myths That Have Been Researched

Popular topic today: CLEAN EATING!! Nutrition is such a vital aspect of our well-being, so it’s no surprise that it has become such a focus in recent years. The internet has given us all the power to have more control of the food we eat and how it’s sourced than ever before. No longer do we just have to accept what’s on the back of a packet as being good for us – we can go and check, verify, and even test the claims that people make. But just like most popular subjects on the internet, there is SO MUCH information and it can be so easy to have no clue what is healthy and what is not.  

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Being healthy has always been important but it seems to be at a new level these days. How to be my healthiest self, constantly hearing of new healthy things and needing to try it, “fueling” our bodies, pinning hundreds of healthy recipes that we someday might try, this popular interest in healthy eating developed the over used term, “clean eating”. When this term was first thrown around it was all you would see on the popular blogs, all about living out a life with “clean eating”. It dominated the blogosphere which meant in time, it spilled into traditional media as well. Anyone who cared about their nutrition wanted to ensure that they were doing it in a “clean” way; they wanted to know what foods to shun, and what foods they should introduce into their diets. Honestly, as annoying as the phrase “clean eating” can be, because it is overused so much, what a great annoying phrase it is! Just like everything new, sparkly, and exciting, it was a bit over the top but really, what is wrong with people wanting to nourish their bodies with clean food and having a genuine interest in what they are putting into their bodies? The negative perceptions on clean eating in my opinion is not on actually eating clean, its on the annoying term CLEAN EATING. 

The tide is turning. There has been a backlash against clean eating for awhile now, to the point that some of its most famous proponents refuse to use the term. The reasons for concern are primarily psychological rather than in terms of nutrition (though there are dangers in this sphere, also). The idea that some food is inherently bad – i.e. dirty – is not a healthy way to think about food and not how we want our kiddos thinking of it either. Are we gross or bad for eating a cupcake? NO! Eat the darn cupcake, just do not eat 10 of them a day 🙂 

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Does “Clean Eating” work, or is it bad for you?

It’s not bad for you, but it can be if you take it too far. The idea of everything in moderation is one that applies strictly to clean eating, though people tend to forget that. It is not an all or nothing concept. Many people follow a “clean eating” lifestyle but remember that everyone is human and even those perfect eaters still indulge, just in moderation. 

When someone switches to a “clean” diet, they tend to have to throw out a lot of processed, high-sugar, bad-fat type food. Of course they feel better and lose weight when they do that! Anyone who reduces their intake of highly calorific food and replaces it with something more nutritious is going to feel the better. The benefits of removing processed food from your diet is undeniable. 

Why Change If It’s Not Broken?

This is a natural thing to wonder if you have been adhering to the “clean eating” rules for awhile now. The main problem with diving in 100% with the clean eating process is that it’s expensive; especially when you factor in all those “superfoods” we’re meant to want to eat or drink. It’s also time-consuming, which can lead to occasional fall-off-the-wagon moments when you’re rushed and it’s inconvenient to prepare a meal from scratch. This cycle isn’t eating in moderation which – remember – is the key.

What’s Wrong With Superfoods?

The problem with superfoods (as well as supplements and dietary additions) is that they don’t tend to be that well tested. Without scientific evidence, you can spend a lot of money for a benefit you’re never going to get.

Of course, some superfood, supplements, and dietary additions are indeed everything that they claim to be. The nutritional content of these foods can be checked and verified, or can be a solution to a genuine problem. So not all of these things are bad – in fact, some of them satisfy a genuine need, and shouldn’t be eliminated from your diet.

So Which Are Okay?

Again, it doesn’t have to be an all in, 100%, only taking in clean foods and eliminating everything else. This is not realistic and leads to frustration. If you want to supplement a healthy diet, then there are some foods and additions that can genuinely benefit your diet.

  • We know that chia seeds are high in protein, so they’re a fantastic source if you need a natural energy boost. 
  • Dietary additions such as sulfur crystals and magnesium flakes are also satisfying a need; the issues that industrial farming has brought to the nutrient quantity of our fruit and vegetables. This is a known fact, so using these items to try and replace what has been lost over the years is a great idea. I will say I have not personally tried this one but I had to share the research as it is very interesting. 
  • There’s a pretty great chart here which brings together all of the scientific evidence for the various superfoods. Garlic, olive oil, and omega 3 supplements all score well; superfood staples such as acai berries or alfalfa, meanwhile, are struggling. What?!? I thought acai bowls were an awesome thing, that’s what pinterest and instagram post have shown 😉 

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What Should Proper Nutrition Look Like, Then?

So how in the world do we know what is right and what is wrong? The opinions and research are overwhelming and often over the top. If adhering to the core principles of the “clean eating” movement isn’t the best idea and you don’t need to spend a fortune on unnecessary superfoods and supplements… what do you do?

The truth is that nutrition is a complicated science, which means there is no “one diet fits all” available. Instead, you have to listen to your body, especially if you’re trying to solve a health condition. You could try an elimination diet , which can help you identify the foods that you have an issue with. I was having stomach issues years ago and I used the elimination diet to find out that I have a sensitivity to lactose. 

If you just want to eat well for general health, then many of the principles of “clean eating” are good to follow – there’s just no need to call it clean eating, that might just annoy someone 😉 for the love!  Instead, think of it as proper nutrition and keep it simple! 

  • Plenty of vegetables
  • Not so many fruits, as fruits are notoriously high in sugar.
  • Opt for low-fructose fruits such as blackberries and blueberries if you do want to eat fruit.
  • Grains and nuts should be incorporated into your diet.
  • Avoid highly processed food on a regular basis – it’s fine for an occasional treat, but not for a nightly staple.

And there you have it. Clean eating has, to an extent, been busted. The superfoods that cruised on the back of the movement have definitely – with a few exceptions that satisfy other “need” criteria – been busted. You don’t need to spend a fortune on nutrition to feel and look good; you just have to practice moderation, and never let yourself be convinced that anything is inherently “dirty”. Sometimes we need to step back and just do what works best for YOU and ignore all the newest trends. Do your best, stay realistic, indulge in moderation, and don’t be too hard on yourself! 

Thanks for stopping by today! I hope you have a great first day of summer 🙂

Fitting In Your Fitness:: For Moms

I’m learning that being on the go constantly just comes  along with being a parent. JoMarie is still a little babes, I watch my siblings, cousins, niece and nephew who are all involved in activities and their mamas deserve a medal, there are just not enough hours in the day! If you are like me and attempt to juggle your work and home life, you probably struggle to find time just for you. “Me” time?? What is that? This is why our fitness can suffer and in the big picture, causes us to suffer. We all need a good level of fitness just to keep up with our little ones. I’m sure it can feel like a workout just running after those little feet, but that won’t always be enough. What you need is a good plan, and the skills to improvise to make sure you look after yourself just as well as you’re looking after the baby.  I have been pretty creative and have improvised often since beginning to workout again after baby. From calf raises while waiting at the copier to resistant band pulls at my desk, you just do what you can 😉 

Sneaking away and working out at the gym is great, but for me there is that inevitable Mom guilt. Right now, I do not love taking time away from JoMarie, to go workout. Don’t get me wrong, I do it and it is 100% necessary sometimes, but there are other options as well. Did you know that you can spend quality time with your child as well as exercise? Babies love to be a part of our everyday life. All you need to be mindful of is their safety. Stick to activities that work just one part of your body. There are lots of workouts you can try that focus on just the legs, just the arms, or just your core. I had to skip my shoulder worker the other day so little miss loved me pushing her up into the air and slowly coming back down. She giggled away while I got a killer shoulder workout in. WIN WIN! More on this further down 🙂 

Change it up a little so baby can come along too. Use a backpack style carrier or a sling if your baby is still small enough. Walking and hiking can then become a practical activity for you both. You’ll both enjoy the fresh air, and you’ll get an extra workout from your walk by carrying the extra weight of the babes. If you don’t have time to get out and about, try mixing in some cardio at home or at work by walking or running the step. It’s great for the calves, thighs, and ankles! 

Lifting your little one rhythmically can also provide some strength training to help tone your arms (insert this weeks shoulder workout). Even just ten reps before you change the diaper or pop the little one in the high chair for feeding, can work wonders. Do you ever dance with your baby? This is one of my favorites! Put on some uptempo music, and rock, sway, turn and wiggle with your little one. Have a look at websites like thestir.cafemom.com for track tips. As they become more steady on their feet, this will help secure their balance too.

Of course, there are lots of times when your little one is napping that you can fit in a few quick exercises. Although sometimes it feels more important to get those dishes done or start that laundry, time to feel great about yourself and get a sweat going is just as important! You can increase your fitness by taking on a little bit of your workout program at a time. Look at websites like topworkoutprograms.com to find individual exercises or entire fifteen-minute routines to fill your time. 

Once you are at work, you might feel a little sleepy to your desk. This has been happening to me! I will be going 100 miles a minute in the morning while getting everything ready for the day and when I get to work and sit down, I get a little tired.  Try not to sit too much, spending a little of my time at a standing desk has seemed to help. Walk-and-talks with colleagues help keep your body moving, and we all know we should take the stairs. Go out of your building for lunch and walk a couple of blocks to your lunch venue, or go workout over your lunch break!

Becoming a Mom has put an entire new meaning to the word “selflessness” for me but that in no way means that I no longer find it important to stay active. Working out continues to show me how needed it is and how great I feel when I take that time for me. When and where do you find a few minutes to focus on active fitness?

Kick Back & Relax: Your Health Depends On It

Hi!! How the heck is everyone? With how busy we all can get, I have been reminded the importance of taking even just 5 minutes a day to let myself relax and center myself. I will literally go crazy if I don’t 😉 CRAZY I tell you!! Trying to find a balance with everything we all have going on in our lives can be tough, but struggling through and not letting your mind and body rest at all is actually really bad for you. Let’s talk about kicking back and relaxing a little bit!

Working long hours, looking after a family, maintaining a social life, hobbies, exercise and other commitments can be a struggle. Many of us are balancing so many different things, life can easily become stressful and overwhelming. And with so much to do, kicking back and relaxing is probably the last thing on your mind. Like many of you are probably laughing at this post with me even suggesting you “kick back and relax” right?!? I get it, I’m the exact same with myself…. I have no time to RELAX, but I have learned pretty quickly that I need to make time or I suffer even more.  It’s so important to do so for the sake of your health. You make the effort to eat well and exercise so why not take the time to de-stress and unwind when your body needs it? Here are some of the ways you can go about it… EVEN if you’re a super busy person like many of you! 

Massage

The benefits of massage are pretty great and I was not fully aware of it until I went in for a couple of prenatal massages. As well as easing tense muscles and lowering blood pressure, massage actually causes the release of endorphins (which are our brain’s ‘happy chemicals’) leaving you with an improved sense of wellbeing. Different types of massage will use different techniques and are used in different ways. For example deep tissue massage is effective for injured muscles and can promote healing. Holy Hannah though, those deep tissue massages can be a killer. It is for sure that “hurts so good” kind of thing 😉 Hot stone massage can ease muscle stiffness and reduce tension. Aromatherapy massage can help to relax as well as promote healing in different ways. For example, eucalyptus and pine can provide a decongesting effect, and lavender can promote relaxation. There are essential oil reviews all over that you could check out online if you wanted to try self massage, or get a partner to help. hint hint…back massages tonight?! I think so 😉

Hot Baths/ Hot Tubs

Okay so honestly, hot tubs gross me out a little bit but they can feel so good.  Hot Bath’s became my best friend at the end of my pregnancy and I can’t express enough how much it helped with my sore back and helped me relax. Being submerged in warm water helps to lower heart rate and reduce blood pressure. Hopping in the bath after a long and stressful day is a cheap and accessible way anyone can relax, plus it’s a calm place away from everywhere else where you can just clear your mind. This is something I’m going to try to do again once a week. Allow myself some time to take a bath and just relax. We will see how that goes! 

Meditation

Meditation focuses on mindfulness– bringing the mind to the current moment. This is my favorite way to relax myself and something I highly encourage you to try! During meditation it is so nice to not stress about the past or worry about the future. You can concentrate on your breathing and allow your body to fully relax. It taps into a deep level of calm, and has been scientifically proven to be beneficial in many ways. I partner up a lot of my time to pray with a little meditation and there isn’t anything that centers me more than that! It helps improve memory, self awareness and perspective. It lowers heart rate and blood pressure and can lead to a deeper and better quality of sleep. It’s simple to do, and looks different for everyone. If you are new to meditation, there are many apps you can download to help you get started. I personally like to have some tea, grab my bible, and spend some time in silent prayer and deep breathing. It is crazy how much of a difference this makes in my day

Do you make time to relax, for the sake of your health? I’m suggesting even 5 minutes a day… just try it 🙂 

Stay Mentally Alert With These Four Life Hacks

Good Morning and happy Monday to you all! I put together a little health post for today about our mental health, and how we can help our mind stay short with some simple activities that many of you probably already do 🙂 So it turns out, pregnancy brain IS a thing and so is “new mommy brain”. I could do an entire post dedicated to sharing just the funny, ridiculous, and entertaining things I have done, said, and forgotten since I have had my daughter. There are a few things that I try to keep consistent in my daily life, to help keep my mind going and stay on somewhat of a routine.

Being mentally alert is also good for your health. It also means you have a higher chance of living longer and having less medical problems throughout life, believe it or not. After all; your brain is the “computer” that controls your body. If it becomes inefficient, other things in your body can start to fail!

If you want to keep your mind sharp and focused, follow these simple life hacks and apply them to your everyday life:

Make exercise part of your daily routine

It’s no secret that exercising is good for your health in general. But, did you know that it’s also good for your mind too? For a start, exercise increases your heart rate, pumping more oxygen to your brain. It also helps to unlock hormones that provide a nourishing environment for the growth of brain cells. No WONDER after my lunch workouts I come back to the office feeling ready to go and refreshed! 

You’ll also find that exercise is good for your mental health too. Even just going for a ten-minute walk each morning helps you to clear your mind, so to speak. Exercising has a way of just lightening our anxieties and refreshing our minds, it also decreases your chances of developing chronic depression.

Drink plenty of water

If you google “how much water should I drink each day” you will get MANY different answers. We don’t all weigh the same or are the same height so the water intake for each person will differ. In general, you should drink water when you feel thirsty and dehydrated. And if you feel hungry, drinking water could help block those hunger feelings from developing in your stomach!

Water is also good for your mind too. Our bodies use water as fuel for various functions and is a necessity for correct brain function. A lack of water can lead to symptoms such as “brain fog,” fatigue, and lack of concentration.

 

If you don’t like drinking tap water at home, it’s possible to get some water filters or just drink bottled water.

Sleep at least six hours a day

Before I was a Mom, I use to “require” eight hours of sleep. I have quickly learned that I can function just fine and feel great on six hours of sleep. When it’s bedtime, you should aim to have at least six hours of uninterrupted sleep! I can’t say I’m getting six hours uninterrupted sleep right now but we are working on that 😉 

Read for an hour before going to sleep

Last, but not least, you should take up reading before you go to sleep. Spending an hour reading a good book will help your mind to rest and get ready for bed. Using technology like TVs, computers, or cell phones will keep your mind in an alert state – not good for bedtime! Put those phones away and open up a book! You won’t regret it. 

Thanks for stopping by today!! I hope you all had a fun weekend and are ready to jump back into the grind.

 

Let’s Talk BCAA’s + GIVEAWAY

Happy Saturday to you!! How is everyones weekend going so far? Life has been h-a-p-p-e-n-i-n-g over here with JoMarie starting daycare and me going back to work. This coming week begins our craziness of trying to find my new balance between working full time, taking two classes for my graduate program, being a new mommy, and fitting in everything else I love. Bring it ON! Being busy just means you are blessed right?! 😉 We will go with that! Welllllll, I have some goodness to share with you all today. Let’s talk all about BCAA’s.

Maybe we can start with what the heck that even stands for. Branch Chain Amino Acid’s. I will never forget the first time I heard of this product. I was working out a few years ago and often bought a smoothie at the gym smoothie bar. The guy working the smoothie joint was always full of knowledge and was a “health freak”.  One day I asked him what I could do to increase my workouts and results. I was already working out often, taking my pre-workout and protein drinks, and was doing pretty high intensity workouts but felt I was just in a rut with my results. He told me to drink BCAA’s throughout my workouts. He explained them to me as “they will help your muscles work at their full capacity throughout your workouts, which will help you gain more lean muscle and help those muscles recover correctly”. This is often how I explain BCAA’s to others when they ask me about them. But let’s go into a little more detail as I really want to express how much I love them and honestly feel they make SUCH a difference.

BCAAs are important for both muscle growth and recovery. IdealLean BCAAs maximize recovery and endurance, they also pack in a fat-loss blend to help you stay lean and build lean muscle, and also contains coconut water powder to help you stay hydrated. What really impressed me specifically with IdealLean BCAAs is the fact that they contain 0 calories, 0 sugar, and 0 fat. WHAT?!?

You can honestly drink BCAA’s whenever you want! I personally enjoy drinking them throughout my workout but you can drink them post-workout or even just throughout your day. I am so excited how BCAA’s have made a difference in my workouts, I want to share this goodness.

I am giving away an IdealFit shaker bottle with samples of BCAA’s. All you need to do to enter is comment on this post and tell me something you are doing this weekend that makes you happy. One randomly selected winner will be selected next Wednesday 🙂 Also I have a new code for you guys. Use code MyGoodness at checkout for any IdealFit or IdealShape products and you can get 10% off your entire order. OH and I don’t think I mentioned, our IdealFit BCAA’s are on major sale right now! 

If you have any questions at all let me know 🙂 I do NOT share anything I have not tried and do not absolutely love and thats a promise! Have a great weekend ladies and do something that makes you feel happy this weekend! Maybe that’s sleeping in a little longer, pushing yourself to try a new workout, or starting a new book. It really is the smallest actions that make the biggest difference in our happiness.

Cool Ranch Shredded Chicken Lettuce Wraps (Crockpot)

Crockpot meals?!? YASSSS please! Who doesn’t love easy meals for dinner, that are healthy and take very little effort to put together. I have to admit to you guys (I have a post all about this coming up) what my vision of maternity leave was and what it has actually been are two completely different things. It has been exactly what it needs to be!! Silly me had this vision of being able to prep dinner meals each day and I learned very quickly that JoMarie had other plans for our days and of course she comes first!

Nick and I did a full day of preparing freezer meals before Jo was born and I am now so grateful for these. One of the meals we made was Cool Ranch Shredded Chicken. We agreed these were blog worthy and needed to share with you all. This is so easy to prep, throw in the freezer, and take out whenever you need an easy and healthy meal. We added salsa and beans to our lettuce wraps with the chicken mixture and dinner was ready to go.

We decided to make lettuce wraps out of our chicken mixture, but you could also eat this on buns or have in actual taco shells. This is a go to for us now and I hope you try it and like it as much as we do. The bet part is, this makes plenty and we were able to have it for lunch the next day as well. For our lunches, I just put some rice, the chicken mixture, and beans in a container. Simple. Easy. Healthy. WIN! You can find the recipe below 🙂 Thanks for stopping by today!

 

Cool Ranch Shredded Chicken Lettuce Wraps (Crockpot)

Ingredients

  • 2 pounds boneless skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 taco seasoning packet
  • 1 dry ranch seasoning packet

Instructions

  1. Combine all ingredients in a bowl and mix together
  2. Place in freezer bag and freeze until ready to use
  3. When ready to cook:
  4. Unthaw over night
  5. Cook your chicken mixture in a crockpot on low for 6-8 hours or on high for 3-4 hours
  6. Check your chickens temp
  7. Shred chicken once it is fully cooked
  8. Add chicken to lettuce and add beans and salsa
http://mygoodnessblog.com/2017/01/31/cool-ranch-shredded-chicken-lettuce-wraps-crockpot/

Are You Being Help Back? How You Can Change Your Lifestyle For The Better

Helloooo! I hope you are all having a great week! It is crazy to think that January is coming to an end, how is everyone doing on those 2017 goals? Here is a little post to help you carry on with those goals.

January seems to be the month where we all like to make some changes. Those changes might have to do with losing weight, getting our finances in order or finally going for that promotion at work. But what some of us would really like is to change our lifestyle in general. This tends to cover the food we eat, the way we feel both physically and mentally, and habits that we want to pick up like random acts of kindness or reading more, and habits we would like to take out of our lives completely. But, too often we can feel held back, something stops us from achieving that lifestyle we so desperately want. So I thought I would highlight some areas that could be the cause of you feeling you can’t achieve your goals, and hopefully this might help you get back on track for the year ahead and to be the bets version of yourself. 

 

Is your body stopping you?

Sometimes we can have the very best intentions of getting fit, eating healthier and just feeling good about ourselves, but our bodies can have different ideas. You may find that you feel pain or struggle when you exercise, and that might be because you have an underlying problem like joint issues, arthritis. Which is actually more common than you would think, way more common than I realized before doing research! When exercise is painful, it doesn’t always just mean you’re out of shape, it could be another issue so just be sure not to ignore your aches and pains.  Checking out websites like RheumatoidArthritis.org offers us a lot of information. It’s worth tackling whatever is causing you pain or discomfort head on to help move on and get to that lifestyle change you are wishing for 🙂 

Is it your mindset?

Our minds are powerful tools, like WOAH powerful and they can ultimately play tricks on us. We may start with good intentions, but if you have a negative mindset and thought process then the chances are you won’t carry on or just quite when trying to pursue a healthier YOU. Negative thoughts can impact us more than we realize, so it’s important to work on that thought process and try and have a positive outlook and approach to daily life. Doing this could have a huge impact in more ways than one.

Are you setting unrealistic goals?

We all have that big goal and motivation, it will possibly be the reason you started this journey, but those goals are often the big end result, and sometimes if we focus too much on that we can get disheartened when we don’t get results. While those big dreams are good, it’s worth setting yourself small, realistic goals to help you get on track. This can be a big motivator to help you stick to the path. For instance, right now I have a small goal for myself to get up every morning BEFORE JoMarie wakes up. This way I can get downstairs, make my breakfast, let the dogs outside, and get our morning ready before mommy duty calls. It mentally helps me and is a little goal I have for myself each day. I fail majority of the time, I will be honest 😉 but I’m trying! 

Do you really want this change?

If you find yourself struggling the question you need to be asking yourself is if this is something you really want to do. Is it for you or to make someone else happy. Subconsciously you may be happy with the way things are, and someone else is encouraging you to make the changes. It might be time to address those issues. You have to do this and want this for YOU! 

Do you want to know how to stop being held back?
Finally, figuring out what the root cause is can only be a positive thing. It will help you move forward and tackle the issues before it stops you achieving your full potential. Keep positive and stay on course and you will start to look and feel exactly as you want to.

Thanks for stoping by today! I want to be sure to say with posts like this, I personally by NO means have the perfect lifestyle and these posts help me just as much as I hope to help others 🙂

Post-Baby Fitness

Good evening!! Late night post for you 🙂 I got little miss to sleep, Nick is in bed, and I brewed a cup of coffee for a late night of school work. Yep, school work. So here I sit, blogging and avoiding my school work 😉 I have recently started to workout again since giving birth and thought I would do a little post on that. Currently I am doing the Kayla Itsines 12 week BBG challenge (when I have time to do it) and I’m also getting back into my lifting program. It feels great, but I have learned some things along the way as well. Be nice to your body!! As much as I LOVE my workouts and the feeling I get after a good workout, right now my favorite workouts include morning stretch time with Jo, and planking over her cute little body and watching her smile at the ridiculous silly faces mommy makes at her.

Pregnancy changes your body in many ways, ways that I never even imagined. But I do not just mean changes to our outside appearance. Do you notice how we tend to only focus on the aesthetic side. It’s a bizarre focus really because in many ways, the biggest change is what happens internally. The feeling is indescribable and something I will not try to explain. You just change.  

It has long been suggested that pregnancy alters your internal chemistry in such a way that fitness is harder to achieve. Sure, there’s some biological basis to it as well. There’s also the fact that when you have a new baby – and despite what celebrity magazines proclaim – you’re not focused on “getting your body back”. I LOVE health and fitness and I received many questions asking if I was just going crazy not being able to workout, but honestly, no. It just hasn’t been my focus, but now that I have gotten the go ahead from my Doctor, I have started to workout again and I am learning to love my post-pregnancy body, one step at a time 🙂 It’s actually all pretty freaking beautiful! Your body just carried this little human, pushed the baby out of you, and now your body is healing so that you can live your life chasing that little human around for the next 18 years 😉 

So you’ve got your postpartum body and it is different; it’s inevitable. So is this the end? Are you doomed with a “mom body” as people call it, for the end of time? 

Of course not. Take, for example, athletes. Tennis star Kim Clijsters gave birth to daughter Jada and then came back to win the US Open. British athlete Jessica Ennis-Hill became World Champion after having her son. And these are the elites! So of course you can return to your previous fitness form – and surpass it if you so choose to. Sure, there are some things that regardless how many burpees you do or weights you lift, some things will always be different. But is that so bad? What’s important is to get to a point where you love your body and are proud of it and feel beautiful if your own mommy skin 🙂 

But how?

#1 – Reintroduce Yourself Slowly

So slowly. So very, very slowly. This is a marathon and it’s also a marathon you’re not prepared for – so be careful with it. I will be honest with you all and say I made this mistake. I was SO excited to get my first lift in after the Doctor gave me to go that I jumped right in and tried the weight I was lifting during pregnancy. Well…. I just took 6 weeks off and you lose muscle fast! I had some pretty sore core muscles (and not the good sore) and I felt pretty silly with myself. It’s not worth it!! Take it slow! 

The best way to begin is with something simple, like walking. Walking is good! This is made even easier in that you can team it with a stroller, so you get a little baby time as well. The key step is to support your body. If you have any previous injuries, tape them. Use support wherever you need to: thighs, bra, any areas you are concerned about. Make sure you have the right shoes for the job, I’m huge into reviews before I buy things, here are some reviews of the best walking shoes for women

A walk around the block a few times a week is a good way to begin. Or mall walking with your babes in the stroller during the winter months! 

#2 – Forget What You Knew Before

Ding ding ding! I need to take my own advice! If you used to be able to do X number of reps or run for X number of miles, then forget them. You can use them as goals if you really want to, but generally, it’s best to forget those numbers and create all new numbers for yourself! 

If you push to try and regain your previous stats, then you’re facing an uphill battle that you don’t need. Instead, set new records and teach yourself to find assurance in them as they improve. It doesn’t matter what you could do a year ago; look at how you compare to what you could do a week ago.

#3 – Swim

Swimming is great for your body in a variety of ways, but it’s particularly good for the new Mom. It’s also something you can share with your child as they get older. Nick and I were just chatting how we can’t wait to take JoMarie swimming for the first time! Not only is swimming a decent cardio workout, but it will also help toned and strong – all in the supportive environment of good old H20.

Just remember to take it easy on yourself and love your body! The changes can be so hard, but they are so beautiful as well. Loving your baby is your main focus right now, everything else will come when it’s supposed to 🙂

The Truth Behind Diet Trends

Goooood Morning and Happy Sunday!! I hope you all had a great weekend and are starting your Sunday off doing something that makes you happy. Aren’t Sunday’s the best?! Here is a little health post for you on some diet trends that are popular right now, and my take on them. Enjoy 🙂 **knowledge is power**

Most things in our world follow a pattern of trends. The most obvious are fashion, health trends, technology and of course, diet trends. There are different claims and pitches for almost every diet on the planet. Some are backed up by science, while others are merely bandwagons that have gathered a bit of steam. Some have clear and exciting results, while others are tried out for a bit and then shelved. With all this in mind, it can be a bit confusing knowing which one is right for you. Not all diets have to be followed exactly as they are designed, many people take bits and pieces of healthy habits from multiple different diet structures, to make something that works for them. You may just want to incorporate OR take out a certain food or a type of meal from your existing diet, to see if it makes any difference to your health. Here are some popular diet and food trends that you might want to consider trying.

Spices

Adding spices to your food has long been considered one of the best ways to boost your metabolism. Asian and Indian diets are renowned for having some of the most flavorful spicy meals around, so it can be tasty, too. The humble chili pepper is at the root of most spices and spicy dishes, and this alone has some amazing health benefits. Chillies are said to lower blood pressure, help improve circulation and ward off strokes, amongst many other things! Who knew?!? If you suffer from a weak immune system or frequently get colds and flu, adding spices to your food can be a great way to help detoxify your body. It doesn’t just need to be chili, either. Turmeric, garam masala and cumin are also powerful spices that also taste great in stews, curries and broths too. Right now I can’t take in too many spicy foods as I’m breastfeeding and I do not think Jo would appreciate it 😉 but it is nice to know of a natural way to help detoxify our bodies… just spice it up! 😉 

Zucchini noodles

If you haven’t heard about zucchini noodles just where have you been for the past year? This latest food trend involves replacing the typically ‘carby’ parts of a meal – the noodles, the pasta etc – with spiralized vegetables instead. It is regarded as one of the best diets for weight loss. You can actually use many different types of vegetables for this. Eggplant and sweet potato are both popular options too. Just make sure you are still getting some form of carbohydrate into your diet somewhere, as it is not wise to cut them out completely. Just jump on Pinterest and you can find so many recipes for zucchini or eggplant noodles, give it a try! 

Gluten free

Over the past couple of years, there has been a huge rise in the amount of people adopting a gluten-free diet. I’m sure many of you have noticed how the menus we order from now label what is gluten free. I have heard so many people be annoyed or make fun of these healthy options and I just do not get that. I understand that “back in the day” there was no gluten free and “everyone was fine” but times has changed, medicine is more advanced, and if people want to dedicate themselves to a diet that helps them be their best selves, who the heck are you to judge? For some people, having gluten in their diet just isn’t an option at all. A lot of people suffer from coeliac disease, an autoimmune disorder that there is currently no cure for. In order to keep the symptoms in check, sufferers are advised to avoid gluten in their diets. But what does going gluten-free mean for the rest of the population who aren’t coeliac, but who follow a gluten-free diet? Essentially, people who go gluten-free have to avoid any food which contains wheat, rye or barley. A lot of people claim that they lose weight, have greater energy levels and less bloating as a result of going gluten-free, but always check any major dietary changes with your doctor first if this is something you are interested in trying. 

There you have it 🙂 Your little Sunday health post filled with some goodness and knowledge!! Have a blessed day all!

Weekly Goodness:: Take 51

Happy Friday everyone!! It has been a long time since I’ve done a Weekly Goodness post. Not for a lack of goodness, more of a lack of time 😉 JoMarie is deciding to nap today after a tough night of sleep, and I for some reason am WIDE awake, so I thought I would pop in to say hello to MyGoodness readers!

I’m sure you can guess what my main goodness going on around here is 🙂 you guyssssss, she’s just too stinking cute and we can’t get enough of her. I have a full post coming up about being a first time mommy so far and how she’s doing but I will say now, Jo is growing like crazy, is starting to smile at us more, she is eating great (hints her every growing cheeks that we love so much ;), she hates tummy time and isn’t a fan of the evenings. Here is some cuteness of her to help brighten anyones day!

Below is a little camera roll version of what I’m loving this week! I have been loving this oatmeal for breakfast. It’s quick and easy which is what I need. I just add water, warm it up in the microwave, add slivered almonds and fruit and breakfast is a go! As excited as I was to have fully caffeinated coffee back in my life, we have learned it takes a toll on Little Miss, so I have to time my coffee intake very strategically and do not have more than 1 cup a day, so believe me when I say, I SAVOR that one cup and get excited for it. HEY, it’s the little things. Wine has been nice to enjoy once in awhile as well 😉 Add in my favorite KIND bars and bath time and this has been a good week! My little monkey is starting to wake up from her 20 minute nap, so off I go. Have a great Friday all and enjoy your weekend!!