June 24, 2020by Coombsie860

Environment and fitness

Is your environment setting you up to fail in your weight loss journey? It was not too long ago that I was living my life in an environment that made it difficult to navigate healthy meal prep, a solid schedule for my kids, and deep authentic expression of self. Yes I was super grateful for a roof over my head and accept & appreciate the reasons why we had the set up we did…but it doesn’t change the fact that the environment wasn’t ideal. On top of all that I practically lived in my car with my kids. Why? Because our beautiful baby girl needed weekly therapy, had lots of medical appointments, and eventually had a surgery. We attended over 100 appointments between April 2019 & April 2020. So what do you think the combination of the inconvenient home environment set up, spending lots of time in my car, and our hectic appointment schedule created?

The perfect storm. Too much eating on the go. Too many drive through visits. Not moving my body enough. I wasn’t practicing meditation anymore. I became stressed and switched between sad & crabby. I gained weight 25lbs. I didn’t make time to address my postpartum diastasis recti and other pelvic health concerns. I was a mess internally and externally.

Fast forward to today. I am losing that extra weight I gained. I am fuelling my body with great tasting nutritious food. I am back to working out regularly. I am actively pursuing daily activities like meditation that promote relaxation. Did I mention that weight is literally falling off?

Okay well. What changed? Simply put. My environment. We moved. By having control of my environment I was able to set up the kiddies on a great schedule and teach them the life skill of independence. I complete my self care while they are having their daily quiet/nap time. I was able to shift around baby girl’s therapy schedule so it is more efficient and works better for our family. I prep the things I need to prep from the night before to make it easy to make healthy choices. Environment and circumstances make all the difference of where you find yourself today. You may not be able to change your circumstances for a variety of reasons (ie I cannot change the fact that we have to attend appointments and may be on the go often). But if you can control your environment (ie that meant moving for us) you can set yourself up for success.

What in your environment is causing you to stumble? Do you keep unhealthy snacks in the house? Do you need to create a schedule for your kids to free up your time? Do you have fresh cut up washed fruits and veggies in your fridge? Did you make a menu and shopping list for this week? Do you have your at home workout equipment in an easy to access place? Do you need to set up a more convenient environment or move all together? Setting up your environment for success will be a key starting point if you are looking to eat healthy, exercise more, break up with unwanted fat, and reduce your stress.

If I can do it, so can you. I am mama of 3 beautiful kids who I homeschool. We juggle therapy and medical appointments for our baby. I run a business. I know busy and I know you know busy too mama. Just know, if I can find the time so can you. Now go forth & crush it.

May 9, 2019by Coombsie860

Did you know my Bestie is a Registered Dietitian?  Check out her practical tips for eating well in the postpartum period.  To learn more about Claire & her practice please visit – www.clairehibbert.com

You’ve spent months eating as well as possible to make sure that your baby is receiving all the nutrients it needs to grow and develop during pregnancy. With your new arrival finally in your arms, what can you do to make sure that nutrition continues to support your family’s health during the postpartum period?

First of all, this question depends on many different variables such as whether you choose to breastfeed, your individual food preferences/traditions, finances, chronic health issues, and so on. In order to figure out that’s right for you, seek advice from a Registered Dietitian (RD). RDs are the only regulated nutrition professionals in Canada, meaning that they are qualified to give individualized, science-based nutrition advice.

If possible, consult a nutrition professional early on in your pregnancy journey to figure out what works best for you and establish lasting habits. Good nutrition doesn’t just happen overnight – it’s a long-term project that succeeds with lots of support and practice.

Here are some general guidelines to keep in mind:

The golden rule of healthy eating is to ‘make the healthy choice the easy choice.’ Prepare for this exhausting time beforehand by having meals in the freezer ready to heat up, asking your support network to provide healthy options, and relying on healthier convenience foods such as pre washed and cut fruit and veggie trays. Don’t aim for perfection, and keep in mind that even less healthy options such as pizza can be modified into a reasonably healthy meal, for example by passing on the meat toppings that are high in saturated fat and sodium, and including a pre-washed salad or frozen mixed vegetables.

While caring for a new baby and possibly your older children as well, it goes without saying that your time will be limited and sleeping patterns unpredictable. Instead of sitting down for structured meals, aim to eat every few hours and include a source of protein each time such as meat, eggs, nuts, or milk products.

To promote healing after delivery, you’ll want to avoid straining when having a bowel movement. Focus on fibre and fluids by including water, whole grains, legumes, fruit, and vegetables. Talk to your doctor or dietitian before using laxative products.

Whether you decide to breastfeed or not has a significant impact on your nutrition requirements. It takes up to 600 extra calories per day for your body to make breast milk, which are derived from fat stores and your diet. Multivitamin supplements containing folic acid and Vitamin D are usually required to support lactation. Vitamin B12 and possibly calcium supplements may also be important for vegans and some vegetarians. There are many other important considerations such as what type of fish to eat to avoid mercury, and avoiding substances that can pass into breast milk such as trans fats and herbal/natural health products.

Easier said than done, but ignore whatever pressure you may feel to lose “baby weight.” Women often feel unrealistic expectations to lose weight quickly and return to their pre-pregnancy body. This can lead to dieting practices that cause real, lasting damage both physically and psychologically. Now is a time to focus on eating healthy food, resting, healing, and bonding with your baby. Be kind to yourself and recognize that wise lifestyle choices will cause your body to settle at its ideal size and shape over time. Be wary of fad diets, anecdotal stories, and anything that promises a quick fix – remember, if it sounds too good to be true, it is! An RD can provide tailored advice regarding healthy weight that doesn’t compromise you or your baby’s health if necessary.

To work with an RD, get in touch with Claire by emailing clairehibbert@gmail.com, visit www.clairehibbert.com to learn more about me, or go to www.dietitians.ca and click on ‘Find a Dietitian.’