Tag Archives: First trimester

First Trimester: Meal Plan & Workouts [Round 2]

With baby#2 things have been a lot different. Everyone tells me that every pregnancy is different.  I am a lot more sick (like super sick) this time around, but the cool thing is that 1) I know that’s a good sign that my body is producing great levels of hormones and 2) I know my pregnant-body better this time (ie I know my limits).

For my first pregancy’s first trimester I ate healthy and I listened to my body to tell me when I could workout or not or how hard to push myself.  If I felt too tired or too fatigued then I would rest.  This time around I understand my body a little better. I know that I can push a little further than I originally thought and that I will be tired and still sick regardless of whether I workout or not.  NOW…IMPORTANT… these things may be obvious, but I want to make sure this is clear…you need to know the following things:

  • If you are pregnant, you should listen to your body.  I share what I have learned about my body, but you know YOUR body better than anyone, so trust it.
  • When I say “push myself” I really know my limits. “Push” could mean “finish my reps” or “push” may mean a bit extra weight, but “push” NEVER means pushing yourself so far that you are dizzy, lightheaded or vomiting.  (Which is totally different than when I’m not pregnant because I welcome all those things 🙂 haha)
  • If you feel like you are about to black out, STOP.  I have reached that point a few times and so I will back off and rest then get back to it, but if the black out feeling comes again I quit that day’s workout. You’re done. Overheating is bad for baby. Recognize the early signs.

Meal Plan?

If you are like me, there is no way that I could have a “Plan” because I had so many food aversions that would come and go. I was feeling sick A LOT.

To combat this, here is what I did:

  1. If something sounded good I would drop everything to fix it and eat it as fast as possible regardless of whether I was hungry, because by the time I might be hungry I might not be able to choke anything down.
  2. I ended up eating small meals every 2 hours (just like preg#1)
  3. I made a giant list of well-balanced meals so that when hunger hit, I had a menagerie of things to choose from rather than running to the carbs

Meal & Snack Ideas

  • Two egg-white, 1 yolk omelet with broccoli, salsa and sprinkle of cheese
  • Two egg-white, 1 yolk scramble or over-easy with slice of toast
  • 2 boiled egg whites and 1 yolk
  • Chocolate protein shake in water
  • Vanilla protein shake in sugar free coconut milk
  • 3-4 slices low-sodium turkey with 15 grapes
  • Handful of mixed nuts
  • Salmon burger patty chopped up over spinach salad with Ginger Sesame apple cider dressing (Bragg’s)
  • 2 slices turkey bacon and 1/2 English Muffin with sugar free blackberry jam
  • 4 oz flank steak with steamed carrots
  • Protein shake – I love Beverly International Cookies & Creme  OR SRX Zero Graham Cracker
  • Pumpkin cheesecake protein:  1 Scoop vanilla protein, 1/4 cup pumpkin puree, 1 pkg sugar free cheesecake pudding mix (I added SF coconut milk to the mixture till the consistency was right. It was about 1/2 the amount of milk mentioned on the pudding mix instructions)
  • Greek yogurt with fresh berries on top and 1 piece of 80% cacao chocolate bar
  • Flavored greek yogurt cup and a handful of almonds (about 12)
  • Applesauce with cinnamon pouch (50 calories) and 1/2 turkey sandwhich on sugar-free whole wheat
  • Hummus and veggies (my latest favs are celery, carrots or broccoli)
  • 1/2 English muffin with all natural nut butter
  • Small apple and 1 tuna packet
  • 1/2 C cottage cheese with slice strawberries on top
  • Turkey/Chicken Waldorf Salad wrapped in lettuce leaves, or with 1 serving of wheat crackers, or as an open face (1 slice) whole wheat sandwich
  • Homemade high-fiber bean dip with veggie sticks
  • Romaine salad with 2 artichoke hearts, 4 olives, shredded peppered turkey or chicken – drizzle with apple cider vinegar and olive oil and cracked pepper
  • Italian Turkey Mozzarella Melt: 1 slice whole wheat bread. Spritz one side of the bread with spray butter and toast in a skillet on medium heat. While it is toasting: Splash balsamic vinegar and olive oil on the bread, lay turkey meat, a slice of tomato, a sprinkle of skim mozzarella cheese, and a dash of Italian seasoning (I like to add extra basil). Do not turn. Lift the corners to check the toast. Remove when it is the perfect golden brown that you like. It tastes rich and gourmet like a cheat, but still keeps it lean and clean.  I eat this with a fork because the bread is very moist.  If you like yours more crunchy, mix the balsamic vinegar, olive oil and italian seasoning to form a pesto and spread it on the turkey (rather than the bread).

My guilty pleasures and current cravings:

  • Sour Mango, Philippine import – sprinkled with salt 
  • Sushi
  • Lean Cuisine

Workouts

I am using Bodybuilding.com’s LiveFit Trainer by Jamie Eason.  It is a very popular and successful program that takes you through 3 phases: Conditioning, Muscle sculpting, Leaning.  I am blogging about variations I use since I am both working out at home and pregnant.

Click here to get started: LiveFit Trainer Day 1


First Trimester [Meal Plan and Workouts]

Month 1: Gusto for Clean Eats

Meal Plan

Not really different from my normal meal plans 🙂

Meal #1  – 4 egg whites scrambled with veggies (peppers, onions, spinach, sometimes broccoli) and slice of whole grain toast or a whole grain english muffin (add sugar free jelly sometimes), ginger tea

Meal #2 – 1 Cup greek yogurt with berries (add truvia sometimes if I’m craving sweet)

Meal #3 – 4 oz fish or chicken,  romaine salad with lemon juice as dressing (sometimes I’ll stir in a 1/2 teaspoon of dressing with the lemon juice for flavor)

Meal #4 – Fat free cottage cheese or greek yogurt with fresh berries, 12 almonds  OR cottage cheese + wheat thins OR Celery and PB

Meal #5 – 4 oz of chicken/turkey with 1/2 cup of black beans with a Tbsp of salsa and broccoli

First Tri Tip: Ginger tea – for calming nausea and healthy digestion (both are symptoms onset by hormones during pregnancy)

Favorite Cheats Treats: small avocado with lemon juice, skinny cow, Swiss Miss Cocoa with Calcium No-Sugar Added

I am avoiding where possible foods rich in vitamin A, as it is linked to complications and birth defects.

Foods rich in vitamin A:
information source: http://ask.yahoo.com/20001011.html 

  • liver
  • sweet potatos
  • carrots
  • mangoes
  • spinach
  • cantaloupe
  • dried apricots
  • milk
  • egg yolks
  • mozzarella cheese

Workouts

5 day split for lifting: upper, lower, arms, total body

4 days Cardio (running, incline-walking, elliptical, bike, stair master)

Month 2: Adjusting Nutrition

Things got a little topsy turvy! Nausea set in so I cut my meal sizes down and ate every 2 hours instead of 3.  Completely avoided sweets except in fruit and, like usual, steered clear of any processed foods.

Workouts were still strong but I cut it down to a 4 day split when the fatigue started affecting my work.

Month 3: Adjusting Exercise

2 words. FOOD. AVERSION. I had a hard time finding an adjustment here to still get all my nutrients in. There was one day where my brown bag spinach salad tasted like FISH, so I couldn’t even eat it nor the packet of tuna I brought to go with it. *le sigh* I found my body craving cheese and sometimes grains, so I allowed myself a serving of a grain or cheese on the days where nothing else would swallow.  I have only gained about 2 pounds – I am not really monitoring it, becaue frankly it’s not the weight I care about…it’s my nutrition count. I do not want to overeat what I need, but I do not want to under-eat essential nutrients (for me OR baby).

Workouts – I have absolutely resided to listening to my body. I feel comfortable doing this because I TRULY WANT to be at the gym every day, so I let my body tell me if I shouldn’t.  The fatigue and sickness is just too unpredictable, so when I do hit the gym I have to reassess what body parts or style of workout I should do that day (as oppose to following my typical 4-5day split)

I have a RIDICULOUSLY short torso (seriously…my ribs sit only maybe 3 inches away from my hip bones)…so I’m not sure, but I think I might be showing more than my long-torso’d counterparts.

faith keith - first trimester

Bye-bye abs! Hello bump!


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