21 Jul

The Nursing Mother’s Diet

A nursing mother can produce between 23 to 27 ounces of milk per day, requires an extra 500 calories per day from good nutrition.

Breast milk quality is only affected by extreme deprivation, or an excessive intake of certain foods. However, the quantity of milk is strongly linked to the mother’s diet. Food is not only important for the mother and her nutritional needs, but it is also an important factor in helping her produce more milk.

If you are breast feeding without proper nourishment, your body will focus on producing milk, meaning your needs will go unmet. This is the same during pregnancy; thenutritional needs of the baby aremeet before those of the mother. A baby, on average, receivesnearly 1,000 caloriesper day in milk.

How can you maintain a proper diet during nursing? It’s simple; compare a nursing mother to a runner who will race a full twenty-four hours.

The Basics

breastfeedingMake sure you consume one quart of water per day, which is a total of two and a half to three quarts. Don’t drink too much; too much water can decrease milk production.

Increase your calorie intake to more than 2,500 calories. If you are planning on breast feeding for more than three months, increase it to2,800. Stay away from sweets and instead go for protein and other healthy foods. Eat five meals per day, including snacks, to keep the production of milk regular.

Do Not Use Tobacco

Nicotine can pass into your breast milk and directly to your baby. If you cannot stop smoking, make a gap of an hour or more between smoking and feeding. This allows the nicotine to decrease at least slightly.

Avoid Alcoholic Beverages

Avoid consuming large amounts of alcohol it can quickly pass into the milk and can retard your baby’s growth in large quantities. If you do drink, save it for after the feeding time.

Monitor Your Calorie Intake

Increase your calorie intake to more than 2,500 calories. If you are planning on breast feeding for more than three months, increase it to 2,800. Stay away from sweets and instead go for protein and other healthy foods. Eat five meals per day, including snacks, to keep the production of milk regular.

21 Jul

Motherhood and Living Healthy

Losing the weight you pack on during a pregnancy is always a struggle. I did the impossible and looked for a diet that would help the pounds fall off, with no luck. So instead of searching for this perfect diet that doesn’t exist, I turned back to exercise, with 3-pound weights and cardio workouts that correlated with my personal training background.

This is when I realized how lonely it was to fight this way. How many women are there out there who are just moving on from a pregnancy and want to lose weight? Well, I realized that I wanted to communicate with these women and tell them what I had been through. I dug up 401,000 and started a new website and brand known as Momma in Training. First, my friends and I shared our recipe for living a healthy life as a mother. Eventually, more and more moms became interested and we created a close-knit community that were all after the same thing.

I’m going to share with you some of the most helpful tips I’ve learned along my journey. They can definitely help you too.

Learn How to Multitask

MotherhoodNow you’re a new mom. You’re going to be busy. There might not be time to focus completely on exercise and only exercise, so you will have to learn how to get things done while doing other things. Whenever there is a small opportunity to do a bit of a workout, take it immediately and don’t hesitate. Answer phone calls while walking with the kids outdoors, stay dressed in your workout clothes so that you can exercise while your children are swinging on the swings, and plan your game plan while you are waiting for dinner to be ready. Getting in fitness wherever possible is the best way to see results, and will be effective even if you can’t make an hour to go to the gym.

Importance of Planning

Planning is very important. Plan your meals whenever you get time. Healthy and yet tasty lunches that you can eat with your kids are perfect, and will lead to a healthy lifestyle for not only you, but your children. You can enjoy great healthy foods that boost your energy and give you the protein you need while working out – Protein shakes, peanut butter and banana sandwiches, and tasty baked chicken recipes.

Go Easy on Yourself

Don’t expect huge results right away. You have a new little baby to take care of, so you can’t focus all of your attention on getting healthy and fit. The dreams you had before getting pregnant are not going to be the reality now that there’s a mouth to feed and a new little soul that you constantly need to keep your eyes on. Even if you only get in fifteen minutes of effective exercise, that’s still better than nothing. Don’t sweat it about the small stuff that you can’t get done, but be proud of yourself for each step you take. It is good to always be positive and not negative, because negativity will cause you to doubt yourself, and may hamper your success.

Indulge Every Once in a While

There’s nothing wrong with eating that piece of chocolate cake you’ve been wanting for the past two weeks. It is fine to indulge every once in a while as long as you still have willpower. It’s very important to keep control over your food, but at the same time, treat yourself. Going for long periods without the foods you love might lead you to crash, give in, and then lose all of your progress. It’s also important to set a good example for your child, who sees you as a role model. Let them know that it’s good to have a healthy attitude about food.

Motivate Yourself

I used to be a fitness model and competitor, and relied on my peers for motivation. I saw their bodies and found the inspiration to work harder to make myself more fit and healthy. Now, I can’t rely on those people, and must rely on myself. I also want my son, Easton to understand that it is most important to find strength and courage from within yourself.

I hear it all the time: “I don’t have time to exercise or eat healthy now that I’m a mother.” My response is always the same: “As a mom, you are being watched by your kids at every turn. You are their role model. You need to make sure to create a healthy lifestyle for yourself so that your kids learn from that, and will do the same when they have to take care of themselves. It’s not that complicated! Once you get the hang of it, it will be easy to be mindful of your decisions.

So what has motherhood and living healthy taught you? As a mother who has learned a very important lesson about health and balance, I would love to hear your stories.

12 Jul

Choosing Pets Over Children

New reports are giving some insight as to why city playgrounds have become so quiet and dog runs have become so packed. This insight is revealing that multiple women across the United States are choosing to invest in handbag-sized dogs rather than choosing to have children.

tumblr_lwh1ow5JWl1r8c2bco1_500The data from these reports are showing that children born to women ages 17 to 31 are suffering a big drop, while the number of these kinds of dogs are actually increasing.

In fact, women in the city of Los Angeles have gone on record of stating that they have no problem giving up duties such as changing dirty diapers and dealing with temper tantrums in favor of experiencing an easier affection with their tiny canines. The general feeling is that there is definitely less work involved and that they also have more time to actually go out and do things that they wouldn’t normally get to do if they were parents with small children.

This data further shows that within the past eight years, the total amount of live births out of approximately every 1,500 women between the ages of 17 and 31 plummeted an astonishing 11%. In addition, the number of small canines owned by individuals has risen to an amazing 30.4 million, which is an increase from the previous one-year total of 25.7 million.

Many market researches are also revealing results of their findings on the matter, which include the fact that women are marrying later in life while having fewer children, and that it’s also this same age demographic that appears to be purchasing the most dogs. These researches also feel that this is a definite form of “replacement” rather than just an odd coincidence.

Many dog owners interviewed in Los Angeles reveal that this is a trend that has been going on for the past number of years, stating that it’s also better and much easier to transport a small dog than it is to transport a small child. Dogs are more manageable and can be set down or caged for a period of time unlike a small child, of course.

On the flip side, kids give you decades of companionship and eventually stop crying and whining, while dogs continue in their same ways — yelping and barking unless they are taken to obedience school or given an anti-bark collar to control their constant yelping.

All in all, neither choice is right or wrong, it’s all about your decision and what makes you feel the best in how you can provide for a child or pet. The choice is all yours.

1 Jul

Yard Work as Your Regular Exercise Routine

If you know someone who has done a great amount of yard work, such as spreading mulch in a certain area, chances are they will tell you exactly how much of a workout that was for them. There are a lot of yard work activities that can break a sweat, including pulling weeds, raking leaves, and spreading soil for plants. There are also activities such as planting flowers that can give you a wonderful workout, as it involves squatting down onto the ground. This is something that engage all of your core muscles in terms of balance, as well as support for your legs and allowing your shoulders and arms to be engaged for digging.

imagesOf course, these are only just a couple of simple examples of how yard work can become part of your normal exercise routine. With the spring season rearing its head, this will be the most opportune time for you to get outdoors and go into your garden to take on a myriad of tasks. It’s one of the best ways to not only work your muscles, but burn calories as well.

You can essentially turn the outdoors into your own personal gym, which is something that you can benefit from in the long run. Not only will being outdoors allow you to be uplifted by all of the fresh air, but it can also enable you to both relax and completely alleviate any stress that you have. In addition, the sunshine on a wonderful day will boost your overall amount of vitamin C, which is essential if you are looking to absorb more calcium.

If you are a beginner in terms of exercising, you will want to consider taking on some light yard work to help with this. If you are an experienced exerciser, however, heavy yard work is what will work best for you. Yard work is something that can burn calories, and the following activities are wonderful examples of how you can make this happen.

Good Yard Work Exercises

*Instead of using a tractor to mow your lawn, use a traditional push mower instead. This is something that will help to intensify your workout, as it will not only burn calories, but it will also elevate your overall heart rate.

*If you need to rake any leaves in your yard, use a rake rather than one of the best leaf blowers. Consistently change the direction of your raking rather than simply concentrating on just one. For instance, to give your shoulders a great workout, rake in front of your body. In order to give both of your arms a great workout, rake both to the left and the right. Furthermore, by utilizing repetitive motions, you will reduce the risk of getting any blisters.

*One common bit of yard work that some people do is hauling away yard waste using a wheelbarrow. If you find yourself needing to take on this particular task, consider going in an extra loop or two around your garden before taking your yard waste to its pre-designated area.

*If you need to perform any kind of digging, switch the shovel back and forth between your hands, This will help you work out both of your arms evenly.

*Watering plants is another common bit of yard work activity that many people engage in on a regular basis. Instead of using the traditional watering can, use the garden hose instead. Carrying it around and putting it away afterward are tasks that will help to exercise your arms.

5 May

First Shoes for Toddler

What’s the best part about having two children? Most parents would venture to say that it’s being able to have a second chance to not screw anything up again. Parents of two children have learned quite a few things along the way in terms of buying shoes for their first child.

Perhaps the most important aspect is that the old saying “size does matter” is absolutely true. It’s important to know the right size that your child will need before 091112_toddler-shoesyou decide to venture to the shoe store. For instance, consider taking your child with you on a trip to your local show store, where they can have their feet measured by one of the many trained professionals.

It’s equally important to make sure that your child doesn’t make any attempt to curl their toes during a measurement, as this can drastically affect the measurement itself. Also, when trying on shoes, make sure that your child is wearing socks at the time. In terms of shoe size, you will want to ensure that you carefully observe the overall width of your child’s foot. In some cases, there are children who have wider feet.

You can tell if a shoe fits your child well by checking two major things:

*If the big toe has enough room to wiggle – generally, this will require a space of approximately half of an inch away from the tip of the shoe
*The sides of the foot and the heel are not being pinched in any way

Most parents also tend to purchase shoes of a bigger size for their child to wear in the months ahead. This is something you will actually want to avoid doing. Instead, focus on finding and purchasing shoes that are not only the right size for your child, but also more comfortable for them to walk in. Children who wear shoes that are larger in size are at an increased risk of tripping and falling, which can, of course, result in injuries. Furthermore, it will also impede the child’s ability to learn how to properly walk.

When it comes to toddlers, their feet can actually vary up to approximately half of a size, which makes it important to consider opting for the larger size of shoes for them, ensuring that you also measure their feet again sometime within the next few months.

In terms of quality, the more bendable a toddler’s shoe is, the better. Plastic and stiff shoes can actually be more harmful to their feet. In fact, the American Academy of Pediatrics has gone on record of stating that toddlers’ feet will move much more naturally if they wear shoes that are more flexible and lightweight in nature. Consider investing in shoes made of either mesh or leather, which not only provide great traction thanks to their rubber soles, but also allow the feet to breathe well. We personally like the Tirra Toddler Sandal by Teva, a perfect and cute introductory shoe for walking.


Another decision most parents tend to wrestle with is whether they should purchase brand new shoes or previously used shoes. The bottom line regarding this is that you get what you pay for. Oftentimes, you will be able to find a great pair of children’s shoes at a consignment shop; however, there is always the chance that most of the shoes that you find will likely be rather beat-up.

In addition, cheaper shoes usually tend to fall apart after a while, eventually ending up in the garbage. Higher quality shoes, on the other hand, last so much longer and can even be handed down to another child if so desired.

9 Apr

Newborn Strain on Ability to WorkOut

It can be tough to get into the swing of things after baby. With all your responsibilities (baby, work, hubby, etc.), taking care of yourself always gets pushed back onto the back burner. If you are interested in getting back into shape after baby, here are some tips to help you achieve your goal.

First Things First

Don’t give up before you even start. It can be easy for women to put themselves last, especially if this is your first baby. However, if you want to get back into shape, you must, at the very least, set aside five minutes a day and get active. Also, don’t just wait for those five minutes to present themselves, schedule this time into your workoutday.

It is important to remember that five minutes is five minutes; no matter when you do it, it all counts. Sometimes, you’ll find that you can stretch this time to ten minutes. And if you’re really luck, and the baby takes a nap at the right time, you will even have more time to work out. The key is knowing that you must pace yourself; you don’t have to do everything right away. Every little bit counts.

If you start doing one thing a time, you will find that your exercise routine will get back on track in no time at all. During these times, you will have to be a little selfish. Commit yourself and set aside a small chunk of your day, and see what happens next.

Getting Active Five Minutes at a Time

Ok, now that you have set aside those five minutes, how are you going to fill them?

  • Strike a pose: Get your hands on a Mommy & Me type of yoga workout video. This kind of video is specifically designed for babies who haven’t started crawling yet so you will be able to hit the mat with your baby. If you would like a more interactive session, check out the local community board to see if there is a kid’s yoga class nearby. In this way, you will still get your workout with sacrificing special time with your little bundle of joy.
  • Get footloose: Turn on your favorite music and dance around the house; you can even do this while you are cleaning up. There are no judgments here, break out of your shell and do the moves that you would never do in front of anyone else. Just make sure that you keep your heart rate up.
  • Go outside and get some fresh air: Go out, take a walk and take the baby with you. If it’s too cold out, take the baby to the mall and walk around. It doesn’t matter if you’re not walking as fast as you would by yourself. Not only are you getting active but you are instilling a love of fitness into your child at a young age. You don’t have to go all out and buy a pair of weight training shoes. Just understand that you need to be comfortable when you’re exercising otherwise it will become a chore.

Setting Goals

It is important to remember that your body composition is still changing; even a year after having a baby. So you must be realistic and understand that you will not look like you did before the baby right away. Instead, set achievable goals to help you get back into shape one step at a time like:

Taking an inch of your waist

Mastering a new yoga pose

Finishing a 5K

Hit the Weights at the Gym

Reward yourself when you reach your milestone; maybe buy yourself some jewelry or go out with the girls. If you get your husband to watch the baby, may sure that you repay him with a free night of his own.

5 Aug

Tips for Keeping Your Baby Safe During the Night

I won’t lie. As a new mother, I frequently snuck into my baby’s room, crouched down and put my ear next to his face to make sure he was still breathing in the middle of the night. What new mother hasn’t? To help you get a good night’s sleep, though, here are some tips to ensure your baby stays safe all night long.

How to Put Your Baby to Sleep

Sudden Infant Death Syndrome (SIDS) is definitely scary. While the cause is still not known, it’s the third most common cause of death of infants. There are steps you can take to prevent SIDS, though. Make sure you always put your baby to sleep on their backs with no soft items like bedding, blankets, pillows or stuffed animals in their crib.

If your baby’s room gets cold at night, dress them in a warm sleeper or swaddle them rather than using a blanket. Make sure your baby is not put to sleep near blinds with dangling strings, and absolutely avoid exposing your child to cigarette smoke, which increases the risk of SIDS. If you smoke, do so outside, and change your clothing before your hold your baby.

Finally, make sure you keep your baby comfortably cool, too. It’s easy for babies to overheat at night, even faster than we do. If it’s warm in your baby’s room, dress him or her in light clothing, possibly even just a onesie. If you find your baby’s room is too warm for comfort, I recommend calling an AC supply company to install an air conditioner. You may be able to get by with fans, though.

Reconsider Sharing Your Bed

Yes, I know, a lot of moms want to co-sleep to their baby. I’m not going to say it’s wrong. After all, I did the same thing when I was still breastfeeding. Still, you may want to reconsider this move, as bed-sharing is the number one cause of death of young babies. Most sleep-related deaths of infants under one occurs while sharing a bed. There is a big risk that you will roll over on your baby in the middle of the night, even if you put your baby to sleep farther away. Blankets and pillows can also get near your baby’s face and lead to suffocation, especially if your child is too young to roll over.

Products I Recommend

I highly recommend the following products for your own peace of mind during the night.

1. Wearable Blankets
During the winter, these are a life-saver! Wearable blankets either swaddle your baby in microfleece with velcro closures or zip up with no sleeves or legs. Keep your baby warm without worrying about dangerous blankets in their bed.

2. Movement Monitor
There are many types of movement monitors. Some are pads that go under the mattress to detect motion, but the one I used attaches to your baby’s diaper. It senses even very slight movements. If no movement is detected for 15 seconds, it will start vibrating to wake up the baby. If no movement is sensed 5 seconds later, an alarm will sound to wake you up.

3. Crib Wedge
Make sure your baby sleeps with an elevated head for easier breathing and improved digestion with a wedge. These wedges are positioned under the crib sheet. If your baby frequently spits up, this is a life saver!