Month 1: Gusto for Clean Eats
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)
CheatsTreats: 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
- sweet potatos
- dried apricots
- egg yolks
- mozzarella cheese
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.