Fit For Summer

Summer is just around the corner! For many of you that have spent the winter "snowed in", I'm sure that is a welcome statement! With warm weather just ahead, this is a great time to be thinking about improving our fitness and health. No more hiding in bulky sweaters so it's time to shed the extra pounds and get in shape!

Where to begin! No point in "re-inventing the wheel". There are plenty of tools and resources available to get you started on the road to fitness!

Step 1: Join the Team Beachbody community! It's free and gives you access to the Team Beachbody Message Boards as well as other resources such as the weekly newsletter with articles on nutrition, fitness, and info on new workout programs available. Also, you get your own personal fitness coach for FREE! (By joining here from this blog, you will automatically have me as your coach.) Another option is to join the Team Beachbody Club which has a small membership fee, but opens you up to many more resources such as customizable meal plans, trainer tips, recipes, a 10% discount off all products and nutritionals, and much more in addition to what you would receive as a free community member. You can join risk free for a 30 day trial and cancel at anytime.

Step 2: Pick an exercise program that works for you! As the weather gets nicer, you may want to get out doors more. Take up walking, maybe even jogging, biking, hiking, swimming, etc. The list is endless. If you want a more organized workout program to get you in your ideal shape, try some of Beachbody's tried and proven programs. Slim in 6 is always a great fat blaster. I'll be starting this program again in just a couple of weeks to get myself back in pre-pregnancy shape. Power 90 and Turbo Jam are other great choices. If you want to step things up a bit and take your fitness to a whole new level, there's always P90X, ChaLean Extreme, and Insanity. Beachbody offers over a hundred great workout programs to fit every fitness level or interest. Browse here to check out what they offer.

Step 3: Find your accountability! One of the best motivations for me has always been having someone to keep me accountable. The Team Beachbody Message Boards are great for this. If you don't know where to begin in finding a thread for you, check out my thread and join us there. Also, your Team Beachbody coach can be a great motivator and offer encouragement, tips, and help when you are struggling. My coach has become more than a coach to me, but also a friend. (Click here to have me coach you for free!)

Step 4: Take a look at your eating! If you hope to get in shape by summer, it will take more than the daily workouts and by that I mean it's time to clean up the eating. Get the junk food out of your house and commit to eating healthy. Plan out what you're going to eat in advance and when you're going to eat it. Consider keeping a food journal and writing down everything that goes in your mouth (you might be surprised at what all you consume in a day!). Also, make sure you are taking a daily multi-vitamin and it would be a good idea to add in omega-3s and calcium supplements. And of course I would be remiss if I did not mention my all-time favorite supplement, Shakeology! It's great as a meal replacement and contains over 70 healthy ingredients that give you the vitamins, nutrients, antioxidents, probiotics, and more that you need for optimal health. I LOVE the chocolate and have found that it's WONDERFUL with a drop or two of orange extract added.

Step 5: Get going!!!! Ok, you've read the article, thought it through, now get moving; don't just sit there thinking about it from now till next fall! Make the commitment and then follow through. YOU WILL SUCCEED!

Dealing With Jaundice

Most new parents bringing their newborn home from the hospital will notice a slightly yellow color to the baby's skin. Everyone one of my children have had this condition, known as jaundice, and usually it is nothing to cause alarm. Your pediatrician will normally tell you to take the baby out in the early morning light and assure you that it will fade in a few days; and it usually does. However, in some cases, there is an underlying cause for the jaundice and it becomes severe and prolonged, needing other medical intervention. This was the case in our little Kaylinn. We noticed the usual mild jaundice as we brought her home from the hospital on March 1st. Normaly, the jaundice will occur on the infant's 3rd to 5th days of life. However, in Kaylinn, it continued to get worse rather than fade away, in spite of daily taking her out in the morning light. As she neared her 3rd week of life, she also began to vomit profusely. Concerned, we contacted our pediatrician and Kaylinn had to be admitted in the hospital - again. Bloodwork showed an infection of some kind that was probably the cause. After some time under the phototherapy lights along with IV antibiotics, Kaylinn's color slowly began to improve and the vomiting stopped. It was a difficult and emotional time, not knowing exactly what was going on with our little girl, but we are thankful to say that eight days later she was finally discharged from the hospital and is now home and doing well.

What is jaundice? - Infant jaundice is a yellow discoloration in a newborn baby's skin and eyes. The condition occurs because the baby's blood contains an excess of bilirubin (bil-ih-ROO-bin), a yellow-colored pigment of red blood cells. Infant jaundice usually occurs because a baby's liver isn't mature enough to get rid of bilirubin in the bloodstream. In some cases, an underlying disease may cause jaundice. Although complications are rare, severe infant jaundice or poorly treated jaundice can cause brain damage. (Definition taken from MayoClinic.com)

When to be concerned - If the jaundice continues to worsen after the baby has reached 5 days old, notify your pediatrician. In Kaylinn's case, the jaundice progressed daily and eventually was accompanied by vomiting. If this happens, notify your pediatrician immediately. Kaylinn also slept a lot more than usual and cried little. The doctor was concerned by these symptoms as well. For more symptoms and information on jaundice, please read the information posted on the Mayo Clinic website at MayoClinic.com.

The Cesaerean Delivery - Tips and Recovery Info

I was one of "those" that thought I would certainly never have to have a c-section. And with each one of my children's births, I grew even more confident that I would always deliver without any complications. After having 4 normal deliveries, I had no reason to prepare myself for a cesaerean - or so I thought. The truth is, no one can ever know how any one delivery will turn out and it's best to be prepared. I laugh now at how I always skipped the chapters on c-sections in the pregnancy books. The tables have turned and now I'm gleaning info on recovery from every source I can get my hands on.
Actually, there are many websites devoted to the cesaerean delivery and recovery that I've found in my "research", some extremely helpful, others a little irritating, making statements such as "by the time you return home from the hospital 3 or 4 days after delivery, you should experience little if any pain". Uh, just for the record, it hurts!! I came across one this morning though that did an excellent job of covering what to expect in the event of a c-section, including each stage of recovery. Rather than re-posting the entire article, you can go to the site through this link here to find a Five-Step Recovery Guide by Alexandria Powell.

She's Here!!!!

It's way past time for an update here!


With this pregnancy I had developed a problem with my heart, which progressively worsened throughout the 3rd trimester. Eventually, I had to be admitted in the hospital because of it and after many tests and deliberation, the doctor finally decided that a c-section was necessary to protect the baby and to enable me to be able to take the necessary medication to get my heart back to normal. So, little Kaylinn Alora was born on February 25th at 9:25 AM, weighing 7 lbs, 6 oz. - an excellent weight for being so early! We are both doing great and thankfully, my heart is getting back to normal. We hope I will only have to be on the heart medication for another 2 weeks. After another 4 days in the hospital, we were finally able to come home, after many "adventures" such as more problems with my heart resulting in a change in medication and having to be back on oxygen for a time and also the need for a blood transfusion which wasn't too successful as the veins in my hands and arms blew out, too weak to take the blood. Now, nearly two weeks later, we are doing great and well on the way to recovery!

The Pre-Mommy Diet

35 Weeks!!! Nearing the end of this pregnancy and so glad for it! It has been a rough 8 months so far compared to my others.

I came across this article this morning and wanted to post it here as I haven't posted much on pregnancy lately. Some good reminders on what us expectant moms should be eating.

"The Pre-Mommy Diet"

(taken from the Extraordinary Health newsletter)

There seems to be a diet for everyone, including expectant moms. The truth is that there are dietary nutrients that a mommy-to-be shouldn’t come up short on. Some of the big four nutrients for expectant moms include omega-3 fatty acids, vitamin D, calcium and folic acid, known also as folate.
Moms-to-be need more than these four primary nutrients, of course. In fact, demands for healthy protein increase by about 25 grams, as does the need for iron—and that’s just a couple of areas. Nevertheless, here’s a look at some important foods for Mom and the nutrients they provide.
Fatty fish: Fatty fish serves multiple purposes nutritionally. Not only is fish a great source of healthy protein, but fatty fish such as salmon also provides valuable omega-3 fatty acids, vitamin D, tryptophan, selenium, vitamin B3, vitamin B12, vitamin B6, vitamin A, folic acid, phosphorous and magnesium.
Eggs: Eggs really are both incredible and edible. They contain nutrients like omega-3s (especially DHA), vitamin A, iron, protein, calcium, folic acid, B vitamins, zinc and selenium. Eggs are great scrambled, hard-boiled, in a veggie omelet, in quiche or however you want to add them to your diet. They’re easy to make and serve and are budget-friendly, too.
Lamb: Lamb provides an excellent source of vitamin B12 and is also a good source of highly accessible iron and zinc. Zinc, of course, is important for growth and development, since it’s required for cell division, DNA and RNA synthesis as well as protein synthesis. Adequate zinc intake can also support healthy bones in developing babies.
Yogurt and other dairy products: These can provide necessary calcium and vitamin D, which are essential for strong bones and teeth. Probiotic-rich yogurt may have an extra benefit because probiotics can support healthy digestion and a healthy immune system. You can top your yogurt with berries for a healthy breakfast or snack.
Dark, leafy vegetables: Packed with calcium, fiber, vitamin A, vitamin C, folic acid and antioxidants, dark, green leafy vegetables are a must. Spinach, kale, collard greens and Swiss chard top the list, but other green veggies (not leafy) to include are broccoli, green peppers and Brussels sprouts. Nothing beats a healthy green, leafy salad for lunch or dinner!
Berries: These nutritional powerhouses pack an antioxidant wallop, while providing fiber, vitamin C, folic acid and more. Strawberries, for instance, are packed with vitamin C, have fiber, folic acid, vitamin K, manganese, potassium and even some omega-3s. Blueberries and raspberries are excellent food choices, too, for snacking, breakfast or a healthy dessert.
Avocados: Avocados are nutrient-dense foods that contain monounsaturated fats, the antioxidant lutein, folic acid, fiber, vitamin E, potassium, B vitamins and vitamin C. Add some to a green salad or mix up some healthy guacamole to take advantage of this healthy food.
Nuts and seeds: Be sure to go a little nutty with your diet during this time! Walnuts provide omega-3s and almonds serve up calcium. Pumpkin seeds, sunflower seeds and cashews have zinc. Nuts also provide healthy fats. They’re great as a snack or added to top your salad or berries & yogurt.
This may or may not be called a pre-mommy diet. One thing’s for sure, though. If you’re an expectant mom, it’s important to not skimp on the foods and nutrients you and your baby need.

Will 2010-2020 Be Healthier for America?

by Jordan Rubin

Americans didn’t meet many of the government’s health goals from 2000 to 2010. In fact, Americans fared worse with their weight, blood pressure and mouth health. We may be headed for more of the same this decade unless we make intentional changes.
When I read the article on America’s inability to meet many of the health goals the government laid out for it from 2000 to 2010, it reinforced for me the idea that maybe we have this backwards—especially since it doesn’t seem to be working too well for our nation’s population. The final results of how Americans’ health fared during 2000 to 2010 won’t be out until 2011, but the initial indicators aren’t looking so good.
While the government may have good intentions by mapping out some health expectations, the desired outcomes just aren’t going to happen until there’s more personal ownership on the part of Americans. The truth is that, despite the government’s goals, there are more overweight Americans, more salt and unhealthy fat intake, more unhealthy blood pressure levels and more unhealthy mouths than a decade ago.
The Healthy People objectives—which is what the government terms this initiative—were first created in the late 1970s. The purpose? To get Americans to live longer and healthier lives.
This initiative also tried to get more public involvement and to raise awareness that many health problems are preventable. Every 10 years, the U.S. Department of Health and Human Services reassesses its goals and gives a progress report on the previous decade.
It’s been a downward spiral in recent years, though. Less than half (41%) of the goals were met for 1990, while only 24% of the goals were met for 2000. Preliminary data for the 2010 goals indicate that about 20% of the goals were met, according to an analysis by the CDC’s National Center for Health Statistics. When the CDC did the analysis this past fall, only 18% of the goals had been met and our nation actually withdrew from about one-fourth of the goals set.
Here are some of the findings: Healthy People 2010 wanted the percentage of those who were extremely overweight to drop to 15%. In 2000, about 25% of Americans were excessively overweight, but by 2010 about 34% of adults are extremely overweight.
A similar pattern is true for blood pressure. In 2000, 28% of adults had high blood pressure and the Healthy People 2010 wanted to see that number decline to 16%. The most recent government data, however, says that number has crept up to 29%.
Adding to the problem is the fact that, after nearly 30 years, Americans still aren’t well-acquainted with any of the governmental health goals. Also, while the government lays out the goals, it looks to others to somehow find ways to achieve them. Interestingly, the Healthy People initiative doesn’t provide any funding to meet the goals, either.
Regardless of its past track record, the government is developing a new set of goals for 2020. Unless there are changes at the personal level, however, I’m afraid we’ll see even more health goals unmet.
It doesn’t have to be that way, though. You can set your own health goals and make a positive difference in your own personal health. After all, that’s really where it starts—with you.

Seven Weeks To Go!

The end of this pregnancy is FINALLY drawing nearer! Seven weeks to go! And I'm hoping maybe a little less than that. I haven't been able to blog much lately as about two and a half weeks ago I went into early labor. I was on medication to stop the labor for awhile and as of now, things are going ok. I'm just having to really take it easy. If I move around a lot, the contractions start again, so for now, just washing a sink full of dishes or doing a load of laundry has become a full-day's job! Basically all I have been able to keep up with is homeschool with the kids from the living room recliner, and even that, I have to admit we're a little behind on.

I wanted to give a quick update as to why I've been MIA so that is the purpose of this post. Will try to get back to posting health and fitness info regularly again. Counting down the days here to when I can get back to a regular fitness regime!!!!