Maten. Min aptit har blivit så konstig under graviditeten. Jag är liksom hungrig och vill äta, men känner mig mätt så snabbt. Oftast. Inte så konstigt då en bebis ligger och trycker på alla delar i magen så jag förstår ju att magsäcken inte har lika mycket plats, att tarmarna inte kan fungera lika effektivit som vanligt och att för mycket (för stora mängder i en sittning) kan bli riktigt obekvämt. Värst är vätska. Jag kan verkligen bli riktigt törstig, men dryck fyller ju magen som ni vet.
Sen om jag äter lite för lite under en dag tex fram till eftermiddagen, då blir jag så vansinnigt hungrig att jag inte vet var jag ska bli av, blir yr och illamående. Igår var en sån dag. Då åt jag:
Frukost: Gröt med banan, jordnötssmör, pumpafrön, aprikoser, kiwi och mjölk.
Mellanmål: Kvarg med kiwi och pumpakärnor
Lunch: Grönt mos med en korv och tomat.
Mellanmål: Äpple och en skiva bröd med leverpastej.
Mellanmål: (det var här hungern attackerade) En skål havrefras, mjölk, jordnötssmör, mandel. En dadel och en aprikos. 5 st salta S.
Middag: (Inte så hungrig längre och detta gick knappt ner) Två skivor bröd, en med ost och en med leverpastej, gurka, tomat.
Det är ju allmänt känt nuförtiden att man inte bör äta "tomma kalorier", varken som gravid eller icke gravid. Det är ju rätt dumt egentligen, men ibland vill man ju unna sig att äta något som endast gynnar smaklökarna och själen och det får man ju såklart. Det handlar ju om balans.
Men jag tänkte att jag ska försöka skriva ner lite hur jag äter nu som gravid och hur jag försöker tänka kring min kost i allmänhet. Kul att kunna se tillbaka på och det är lite annorlunda nu när man verkligen tänker mer på sammansättningen av maten, inte bara att äta varierat.
Idag ser maten ut såhär:
Frukost: Kvarg/yoghurt med en halv banan, pumpafrön, mandel, solrosfrön, torkade aprikoser och en dl frusna bär. Ett glas vatten med citron och en multivitamintablett. Ca 450 kcal. Fokus på kalcium, potassium, c-vitamin, järn och vitamin B2 samt vitamin E.
Mellanmål: en fralla med ost och ett äpple. ca 350 kcal. Inte så mycket baktanke här, men osten ger ju kalcium och äpplet antioxidanter och brödet vitamin B1.
Lunch: Rester från igår - Köttfärs i en currygryta (thai) med sugarsnaps, broccoli, salladslök och nudlar. Här får jag i mig bra och nyttiga fetter från kokosmjölken och köttet, järn, vitamin K, vitamin B2 och B12.
Mellanmål: en GI muffin (utan socker) och 150 kvarg. ca 230 kcal. Protein och goda kolhydrater inför träningen.
Middag: Korv med hög kötthalt, tomat, broccoli, paprika, lök och sallad. Turkisk yoghurt sås. Ca 350-400 kcal. B12, järn, vitamin K, kalcium, betakaroten, antioxidanter och lite vitamin E.
Summa: Cirka 1800 kcal. Inte så mycket vitamin D, får ta igen det imorgon helt enkelt! Fick in en del olika B-vitaminer och en bra balans mellan kolhydrater, fett och protein.
This is what I read on Tumblr.com today.
"When you treat you body right, with love, honour and respect - life begins to feel a little easier. Accepting yourself as you are, realizing that you are perfectly built to be YOU, is very important.
We all deserve to love ourselves. Noone should be made to feel guilty for the shape/size, whether it's big, small or triangle.
We are society, we have the power to influence minds and share self love. We are the people of society - choosing to love and accept yourself, and breaking free from feeling like you must conform to a society's expectation is the beginning of a journey.
Self love isn't a contest and self love doesn't require you to change. Self love is being happy and content in your own skin, accepting your body and mind and showing yourself the love you deserve, treating yourself with respect."
"The thing is, we all just want to be loved. All of us. Deep down, every decision we make is based on our wanting to feel accepted and cared for. We all want to be loved and we can use that longing to create both heaven and hell. Trusting in life, seeing the goodness in the people around us and learning how to stay present in our day-to-day actions will draw us towards love. We'll feel like we are flowing with life, things run smoothly and there will be a deep sense of calm beneath the ups and downs of our life situation. Moving towards love will always lead to more love. It's when we let the fear of not having enough take over that our decision making takes a wrong turn. Suddenly we start directing our attention away from our true purpose and instead move towards ego, judgement and material things. Instead of trusting in the bigger picture we let fear take the reigns and everything will change. Suddenly, we get easily agitated. Stressed. Angry. We start looking at other people and feel threatened, jealous and insecure. You'll know that you're on the right track when you can look at someone succeeding in the same field as you and feel genuinely, truly happy for them. Can you? Take a step back and look at your current state of mind. What does your life look like right now? Are you moving in a direction of love? Or are you letting fear run your life? Do you feel safe or insecure? Trust or doubt? Here is the key: Always choose love. Every time. That doesn't mean that you'll be avoiding difficulty for the rest of your life - it simply means that you make the decision to let your heart guide you instead of your mind. Let feelings of insecurity be a sign to take a deep breath and become aware if what's stirring within you. Listen to the nudges of irritation that we are all overcome with from time to time. They are here to teach you great things! Every difficult moment is an opportunity for you to choose love over fear. Be grateful for the lows as much as you cherish the highs. Move with love and love will move with you. Give love. Give all you got. You can never run out."
I went to crossfit at another gym today. A real crossfit box to be precise. For those of you who don't know, crossfit is a unique concept developed by a man called Greg Glassman. Crossfit is meant to be a generally life strengthening workout and combines elements of olympic lifting, weightlifting, gymnastics and sprints. The focus isn't to "sculpt" your body, but to increase your body's performance, strength and endurance. And because it is a concept in itself, the creator doesn't want just anybody to be able to run crossfit classes. You have to take special instructing classes and the gym wanting to hold crossfit classes need to be part of the affiliation.
Anyway. It was fun! Basically the same as the other x-fit classes I've been to, but this gym had it's own designated space for crossfit (the "box") and much more gear. I enjoyed it :) Can't start paying for another gym membership though, but I've been invited to come and train with them every once in a while anyway if I want to :)
i know it's a trend but i can understand why. i can see why so many fall in love with this sort of exercise. a high intensive work out that leaves you sweaty and out of breath but is always variable and never leaves you bored of your workouts.
crossfit is a form of training that had been developed mostly from weightlifting and gymnastics. it is meant to be an overall form of training, making you strong and fit for everyday life. it focuses both on strentgh, agility and cardio - perhaps not enough on endurance and flexibility. but those two are easy to add in to your routine with some yoga/stretching and long distance cardio sessions like running, swimming, cycling or rowing at a steady pace.
my back has suffered recently from unnkown reasons. throughout spring i trained crossfit twice a week and something else a third time almost every week. i felt strong and could feel how much better my body got at handling different situations. but i also got stiffer. my spine felt stiff and i didnt feel flexible at all. in june i really hurt my lower back one day when i was training with mum. just a simple kettlebell swing and "pang!" i couldn't move. went to the chiropractor who said my spine was completely locked. she adjusted my lower back, between my shoulders and also my neck. i suddenly felt as if i was walking on clouds.
im not sure why i have all of a sudden gotten these problems, but i have a slight suspicions it has to do with my training. i love weightlifting and it make me feel confident and empowered, but i need to make sure i warm up properly, and also do alot of stretching it appeares.
Im still struggling with my lower back, my muscles there tend to tense up and cramp and it is very uncomfortable. so at the moment i have to put the heavy weights aside and train my form more than anything. i want to be fit for life. not crumbling to pieces.
today i plan to do this workout:
warm-up run 1,5 km at 9 km/hour
set timer to 14 mins and do
1200 meter run afap
and then for the remaining time 40 double unders (skipping) and 10 push-ups
after this i will do every minute on the minute for 10 minutes:
3 squat cleans (with no weights on bar)
and the finish with core to stabilise and strentghen back and stomach:
30 sec plank on each side and middle x 4
Only 1 week until our wedding and it really bothers me now that I'm worried I'll be uncomfortable in my dress. It is really tight, and I have gained like 1-2 kilos since I first bought it. It wont be too small, but it will be uncomfrtable. I cannot exercise at the moment cause I was stupid enough to hurt my back at the gym last Saturday. I feel like shit with my body right now. I have been in a good position when it come to food and exercising since last summer, but now I just feel like I want to lose.
I feel like I need to lose 2 kilos for the dress to be comfortable, and I really want to exercise because it makes me happy, but I can hardly bend forward today and it is so frustrating.
Why why why did I have to go and injure myself NOW?
I really like this quote by Earl Nightingale. It is very true. Whatever your dream is, the only thing that matters in order to accomplish something is how you decide to spend your time. Time will pass anyway. Where do you want to be in a month? A year? 5 years? How will you get there?
I think I might print this out and put it in my office. Maybe it can help motivate a couple of students that struggle to find the will to do school work...
I ran 5 kms in 30:28 minutes! My best time ever. I haven't been very consistent with my running, or my training lately at all and it pleases me that I managed to break my own record (I think the best I've done for 5 km before has been around 33-34 minutes). I think my focus on high intensive strength training has helped me develop both muscle strength and cardio, so even though my running has been set aside, I could perform quite well.
It does, however, inspire me to be able to run even faster. Can I do it in less than 30 minutes? Can I do it in less than 25? Can I run 10 kms? I've never ran farther than 6 kms before. There are so many challenges to be taken on, and I want to achieve them, I want to improve and I want to move forward.
At the start of 2014 I made a goals list and it is a good list. But I wish to change the "no results" bit into, not so much results, but rather things I want to be able to do - to train for.
I want to be able to...
- do 1 pull-up without any resistance bands.
- to hold an armstand for more than 30 seconds.
- to run 5 kms in less than 30 minutes.
- to balance my body in different poses.
- to run 10 kms.
What do you have a body for, if not to embrace life? Keep moving, keep your body strong, keep your body well nourished with healthy foods. Enjoy the outdoors, enjoy cooking food from scratch and eat it together with loved ones. Enjoy growing plants, enjoy being creative, enjoy trying new things. There is no limit. Just because you can't do something now, it doesn't mean you won't be able to do it tomorrow.
Life is beautiful, take up as much space as you want, stay active, don't let anything hold you back from doing the things you want! Life is too short and too precious to be held back. Keep you eyes in the goal/target and stay focused. You can do it.
Savour the moment. Feel the warm sun on your face or the cold rain down your cheeks. Smell the newly cut grass, the seaweed, the trees. Smell the apple pie, the bonfire, the cool air. Smell the coffee, the freshly baked cinnamon rolls, the christmas tree. Smell the earth warming up after winter, the first blossom and the first BBQs. Listen to the sounds around oyu. What can you hear?
Feel you body, feel the warmth, feel your heatbeat. It is beating for you. Think of your feet, how they can walk anywhere, take you places. Think of how the grass feels under you bare feet, how the sand feels between your toes. Think of your legs, your calf muscles, knees and thighs. Think of how they help you jump, run, swim, walk. Think of the touch of a loving hand on the inside of your thigh. How it tickles, how it smooches. It is soft and accepting. Your legs are beautiful.
Think of your stomach, how it is working for you every day, digesting your food and converting it to energy of life. How it is keeping your intestines in place. How your stomach helps you to sit up, lie down, laugh hard and deep and being able to bend your body. Think of your arms and hands. How they help you carry things, pick flowers, draw, write, cook, sew, take photos, build, repair, create, caress, hold...Think of you body, how it keeps you alive, how it loves you.
Think of how it feels to be embraced by someone you love. Feel their arms around you, keeping you safe, just as you keep them safe. You wouldn't want them to be harmed and they don't want you to be harmed. They love you, every inch of you. Every self-doubt, every thought of self-hate is harmful and destructive to your happiness. Your mind is your most powerful tool. How you feel and think begins in your mind. Make peace with yourself and focus on what makes you feel good. What you think you become.
Monday: B:Porridge with banana, berries and peanut butter. S: ½ avocado and 1 pear. L: Minced meat, black beans and turnip "stir-fry" with broccoli. S: 1 orange. D: Baconwrapped chicken with sauteed courgette, carrot and sundried tomatoes. Bonus: Ice-cream "yay"
Tuesday: B: Sweet scrambled eggs with berries. S: ½ avocado and 1 fruit. L: Chicken and sauteed veggies. S: Seed cracker with ham. D: Oven baked cod with cauliflower mash, asparagus and hollandaise.
Wednesday: B: Eggs on seed crackers and a smoothie. S: Home made "protein" bar. L: Cod from night before. S: Fruit. D: Chickpea curry with low-carb wraps.
Thursday: B: Overnight oats with berries and peanut butter. S: 1 egg + fruit. L: Cichpea curry from night before. S: Home made "protein" bar. D: Rice noodles with pork and veggies.
Friday: B: Scrambled eggs with smoothie. S: Home made bar. L: Noodles from night before. S: Fruit. D: Halloumi salad.
It really doesn't matter what it is you like to do. Hiking, weight-lifting, crossfit, yoga, zumba, aerobics, running, jogging, dancing, team-sports, martial arts, gymnastics, cycling, swimming. Just move. Find something you enjoy and move your body.
It is so important. The benefits of getting your blood pumping, your muscles active are so incredible that it should be in everyone's interest to stay active.
- helps to protect against heart disease, stroke, and high blood pressure.
- helps protect against certain cancers such as colon cancer and breast cancer.
- prevents diabetes type 2 and metabolic syndrome.
- helps prevent osteoporisis (loss of bone mass)
- reduces risk of falling and breaking bones when older (stronger musclemass and stronger bones).
- imporives cognitive function when older.
- relieves symptoms of depression and anxiety and improves mood.
- helps keeping body weight at a normal level.
- improves sleep.
- improves lung and heart fitness.
So consider this. You do not have time for exercise. You are tired and want to relax when you come home from work. You feel fine. You dont always sleep very well, and you are slightly over weight, or you're not over weight at all, so no need to get fire engines going, right? There is nothing wrong with wanting to relax, but by prioritizing away exercise you will eventually have to prioritize expensive medical care, hospital visits, treatments...
It is the ugly truth, and I just want to be upfront. It doesn't matter what exercise you do, but if you make your body work harder than normal for 30 minutes 2-3 times a week you will instantly start to reduce the risk of illness.
The greatest problem I see is that most people don't realise that their health problems are very often linked with their lifestyle. If you have no core strength, your back and shoulders will suffer. If you have no leg strength, or to much weight, or both, your knees will suffer. If your body never gets used, never gets to work, to move, it will suffer. It will deteriorate. But these symptoms creep up on us gradually. We don't notice our health issues until it's too late. It isn't until we are dignosed with diabetes, poor backs or hips, that we understand that we have been neglecting our health.
We don't see the need to maintain health, as long as we feel fine. Our bodies are amazing though, and will respond quickly when we treat them right. You don't have to be perfect. You don't have to train like an athlete, you don't have to eat perfectly 100% of the time. Eat well during the week, treat yourself on saturday night. Exercise regurlaly, find something you enjoy. Walk and cycle instead of using the car. Walk the stairs. Simple and small changes can be the water drop that makes the difference!
If you don't have time for exercise and healthy eating now, you will most likely have make time for illness and disease later in life.
I'm a thinker. I think alot, about alot of things. Mostly people and social behaviour. About wellness, health and happiness.
It is sometimes hard to write down my thoughts without it sounding like I'm preaching. I don't want to preach. I don't want anyone to be provoced by my words. I want to inspire. Maybe make a small difference in someone's day, life, view of the world.
We all exist here together, and we all have a choice between leaving a positive trace on this planet, or a negative. We always have a choice. We have a choice to love or to hate. We have a choice to move forward, backward or not move at all.
Most of the time our choices are more than one, it isn't always clear which one will be a positive one. Life isn't black and white. But in all situations we can always choose kindness. To live a life with a loving heart and soul. We all exist here together. We are all fighting our own battles, have our own struggles and worries. When meeting other people, talking to other people, talking about other people - choose kindness. You don't know what their journey is about.
Their clothes may not please you. Their hairstyle may not attract you or their lipstick might be too red for you. Their laughter might be too loud for your ears. That's ok. We all have different preferences. But don't say it out loud. Not to them or to others. Say something nice instead. Practice love. It takes practice. Let it take practice. But practice it.
When we practice love, when we are nice, we actually become happier.
Practice loce, and see where it might get you.