Alcohol consumption during pregnancy can be highly subjective, and culturally accepted (or not). I live in Europe, so it doesn't come as such a shock to me to hear from women who've had "a glass of wine here and there" while pregnant. When I was about to give birth to my first in Brazil, my OBGYN told me that I could have a glass of wine at that point (I still didn't). I do not condone alcohol consumption while pregnant. But I don't condone a harsh judgment of those who have opted to do it occasionally, moderately and with some guidance either. What I do strongly recommend is making informed decisions.
Here's what we know: Some guideline development groups used to tolerate a low-to-moderate consumption of alcohol (32g, or 1-2 units, once or twice a week) during the second and third trimesters (alcohol consumption while trying to conceive and during the 1st trimester were always and are still a no-go). What do I mean by units? - A pint of low-strength lager = 2 units of alcohol
- 125ml glass of 12% wine = 1.5 units
- Hard liquor = A firm no.
However, these same groups are now recommending total abstinence during the entire pregnancy, because studies are mixed on low-to-moderate alcohol consumption. They all agree that there's a correlation between consumption and negative impacts on the baby - they're just unclear on what the threshold is. By negative impacts, I mean intellectual impairment, growth impairment, low birth weight, premature birth... To name a few. I don't want to scare you, but the risks are many, and they're real.
At the end of the day, it is up to the mother (or whoever's involved in the baby's development) to decide whether the risk is worth it. My honest opinion? It isn't.
I keep bringing up this topic because I think it's an important one to be discussed. After all, if we don't talk about it and give people evidence-based reasons to help them make their decisions, how are they going to know any better?
PS: Important friendly reminder - When in doubt, reach out to a health care practitioner. (2/3)
I remember the moment I truly dedicated myself to lifting weights.
It was high school, Friday night and I was in the back seat of a guy's car who was a year older than me. As was usual at that point in my life, we had been drinking and were parked in Busch's parking lot wasting time before heading home before curfew.
The older guy turned around (I was in the back seat) and matter of factly, without any malice in his voice said, "you know Adam, if you lifted some weights and put on a bit of muscle you'd be a really good looking guy and wouldn't look so goofy and gangly". In that moment, with the inebriating effects of Five O'clock vodka running through me, I took a good hard look at myself and evaluated what he said. For the first time I took criticism in a constructive manner, understood he wasn't intentionally trying to hurt my feelings, and took his words to heart.
That began a lifelong love and at times, obsession, with fitness, nutrition and health.
I had always been active through sports and dabbled with weight training, but until that moment, when a guy who seemed to have it all gave me an ass backwards compliment of sorts, getting fit wasn't on my list of priorities.
Since that day nearly 13 years ago I have been engrossed in a lifelong romance with the one consistent component in my life, fitness. Nearly everyday I spend an hour or two investing in that relationship and furthering my love and commitment to fitness, which is really a commitment to and love for myself.
It's funny how one moment in time, one simple phrase said nonchalantly that probably didn't even register with him the moment it left his lips, changed my life forever.
What's the first moment or memory that you can think of that made a lifelong impact on you?
Leave it in a comment below and let's reminisce a bit! 📸: @ricosamigos
11 hours ago
Don't knock it til you try it! Salad for breakfast is a thing and we love it!
A simple Kimchi Scramble with alfalfa sprouts and cherry tomatoes, breakfast for one ready in 10 minutes!
Na cca 8 porcí
Zapékací mísa o velikosti 39 x 26x 6,8 cm
18 ks celozrnných plátků lasagní
150g tvrdého sýru light (17-20%) Na směs:
1 kg kvalitního mletého hovězího masa
4 stroužky česneku
1 PL řepkového oleje
1 plechovka sekaných rajčat
300 ml rajčatové šťávy
Bazalka, Oregáno, Červená paprika mletá, Sůl, Pepř, Stévie v prášku
100 g Ghí
1 PL rýžové mouky
300ml polotučného mléka
Nejdříve si připravíme směs. V hrnci na oleji orestujeme nadrobno nakrájenou cibulku a česnek. Přidáme mleté maso, které necháme zatáhnout ze všech stran. Po té okořeníme pepřem, bazalkou, oregánem a červenou paprikou ( kořením nešetřete, ať zvýrazníte chuť) Přidáme rajčata z plechovky a rajčatovou šťávu. Vaříme asi 15 minut. Na závěr osolíme a dosladíme Stévií, já mám ráda sladší, takže jsem dala cca 4PL.
Směs máme hotovou, je na čase vzít pláty lasagní, rozprostřít na plech a zalít vroucí vodou se solí a nechat v ní alespoň 10 minut. Mezitím si připravíme bešamel. V hrnci necháme rozpustit máslo, přidáme mouku, zamícháme a jakmile docílíme oříškové vůně, přilejeme mléko a opět mícháme. Dochutíme muškátovým oříškem, solí a pepřem. Pokud nemáte muškátový oříšek můžete ochutit trochou tymiánu.
Nezbývá než nastrouhat sýr a můžeme začít vrstvit vše postupně do zapékací mísy. Nejdříve pláty lasagní, na ně masovou směs a bešamel. Takto opakujeme ještě 2x. Na závěr byste měli mít nahoře masovou směs, bešamel a nastrouhaný sýr. Pokud chcete můžete si sýr rozdělit a dát i mezi vrstvy, lasagně jsou pak víc šťavnatější.
Zapékáme v troubě na 180°C horkovzduvh. 30 minut zakryté a dalších 10 minut odkryté.
FB: Šárka Fefy <3
15 hours ago
Being on the road is a lame excuse to not nourish your body well 😒
When you understand the essentials of how to eat well, you can make it happen no matter what
But first! You must re-educated yourself on food and what it means to TRULY nourish the body and mind through nutrition
I would love to help you in that journey!
Contact me for info on nutrition coaching!
The holidays are right around the corner and I know firsthand how this time of year can cause anxiety around health and especially food. I’ve got a new article up on the site today with some of my favorite holiday dishes so you can be sure what you’re serving or bringing is both delicious and good for your loved ones.
That being said, the holidays are a time for joy and love and eating good freaking food. So loosen up. Eat a cookie. Have a piece of your grandma’s famous apple pie. It doesn’t make you “bad” and you do NOT need to go in a juice cleanse the Friday afterwards. Food has no moral value, it’s just food. And all good has nutrients to power your body.
If you’re interested in help planning the menu for your holiday parties I’m offering special discount pricing on holiday meal planning this season! Send me a DM or check out my website (link in bio) and I can give you more info! 🦃🎄🍗🥦🌽🥗🥧🍰🍪🍷🍺
Back to the topic of "obvious things to avoid during pregnancy", let's talk about alcohol. It's a controversial topic, so here's a disclaimer: My intention isn't to point a finger at anyone. I believe that there is a lot of misinformation and taboo around the subject and all I'm trying to do is pass on evidence-based information so that people can make informed decisions, for which they can hold themselves accountable. When in doubt? Reach out to your health care professional (or feel free to DM me). The truth is, like so many other substances, alcohol is vetted during pregnancy because (thankfully) we can't test for a safe limit on a pregnant woman. Since there hasn't been enough conclusive research done, the go-to recommendation is therefore to avoid it altogether. But the reality is a bit more complicated than that, since surveys have found that 20%-30% or pregnant women drank at some point in their pregnancy.
I watched a Ted Talk once about how alcohol consumption during pregnancy was "forbidden" because doctors don't trust that women will be able to stop at one small glass. It sounded like a tempting idea - drink wine and fight the patriarchy! - but still not tempting enough, to me, to put my babies at any potential risk. Note that I said "to me". I am not throwing shade at anyone who opted for the occasional glass of wine while pregnant.
But I do think that every decision, especially while carrying a baby, should be an informed one. For now, note this: The amount of alcohol ingested, the length of period using alcohol, and the developmental stage of the embryo/fetus at exposure are the main contributors to assessing the level of risk. We'll discuss this further on my next post, but in the meantime I'd like to know: What are your thoughts on this controversial subject? (1/3)
My Sweet Chicken and Mango Nourish Bowl / Buddha Bowl / Lunch Bowl / Hippie Bowl / Salad Bowl / Macro Bowl, whatever you want to call them it's basically just a bowl full of different yummy foods!
The Buddha Bowl might have a very literal origin. Buddha woke up before dawn every morning and carried his bowl through the roads or paths wherever he was staying. Local people would place food in the bowl as a donation, and at the end he would eat whatever he had been given. That was the original Buddha Bowl: a big bowl of whatever food villagers had available and could afford to share. 🙏
𝐎𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐭𝐢𝐦𝐞 𝐬𝐚𝐯𝐢𝐧𝐠 𝐡𝐚𝐜𝐤𝐬 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐜𝐨𝐦𝐞𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧✨
𝘐 𝘩𝘢𝘷𝘦 𝘩𝘦𝘢𝘳𝘥 𝘪𝘵 𝘢𝘭𝘭 – ✔️You don’t have enough time (or energy) to focus on healthy eating when your business comes first. ✔️You “know” if you spent more time on yourself, you wouldn’t’ be tired of all the time and you would be motivated to actually start doing the things you say you want to
✔️You “know” you would have the energy to focus on a routine so you can be more productive during your working hours and finally take the downtime in the off hours (and not feel guilty for it)
𝘚𝘰 𝘪𝘧 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘢𝘭𝘭 𝘵𝘩𝘦𝘴𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘢𝘯𝘥 𝘩𝘰𝘸 𝘺𝘰𝘶 𝘤𝘰𝘶𝘭𝘥 𝘧𝘦𝘦𝘭 – 𝘸𝘩𝘺 𝘪𝘴𝘯’𝘵 𝘵𝘩𝘪𝘴 𝘺𝘰𝘶𝘳 𝘳𝘦𝘢𝘭𝘪𝘵𝘺… 𝘺𝘦𝘵? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In a world over-complicated by all the strategy, different “𝘦𝘹𝘱𝘦𝘳𝘵𝘴” (⚠️ caution: unqualified individuals who shouldn’t be giving HEALTH advice) not suitable for YOU and watching your friends and family – try different things and tell you to do different things – its easy to get 𝘰𝘷𝘦𝘳𝘸𝘩𝘦𝘭𝘮𝘦𝘥.
𝐒𝐨 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐢𝐬 👉🏻 𝐦𝐲 𝐒𝐢𝐦𝐩𝐥𝐲 𝗪𝐞𝐥𝐥𝐧𝐞𝐬𝐬 “𝐫𝐮𝐥𝐞 𝐨𝐟 𝐭𝐡𝐮𝐦𝐛:”
✨Keep foods simple – the fewer ingredients, the better. Whole foods are best.
Simple is 𝘬𝘦𝘺 when making changes, which is something totally doable even during the holiday season…
📨𝗪𝐡𝐚𝐭 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐜𝐨𝐦𝐞𝐬 𝐭𝐨 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐞𝐚𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧?
P.S. 🎉𝐁𝐈𝐆 𝐍𝐄𝗪𝐒: opening only 2 spots for the rest of 2019 my 1:1 private client coaching! Link in bio to apply! This is something you don’t want to wait on…
Here's a handy little tip for you! If you have fruit that has seen better days blitz it up in your blender and pop it into silicone moulds or ice cube trays and into the freezer. These ones are just mango but you could even mix it up and make fruit salad ones. Store them in a lock seal bag or air tight container in the freezer and use in your smoothies, they blend up more quickly this way, so no more warm smoothies! 🤗
Little victories. Let me just tell y’all!! I had a client come in today for a follow up appointment and she had lost 0.2 lbs this week. She was kind of bummed until we saw the comparison of her body composition last week versus this week with our new @fit3d machine. Y’all- she lost inches (7 to be exact!!) all over her body! In just ONE WEEK!
The number on the scale is NEVER the whole story and it is so defeating when that is your only judge of “progress.” However, when you have something to measure your weight plus your inches plus your body fat percentage plus your lean mass plus your posture plus gives you a 3D image of yourself to compare, well THAT is going to give you more of the story! Come see me and let’s start tracking your progress! @earldmont#progress#fitprogress#fit3D#earldmontbeautybar#nutrition#nutritionconsultant
Client - @aidomcguinness
Timeframe - 12 weeks
“First of all thank you for all your advice over the last while. It has been truly invaluable. I definitely wouldn’t have been able to do it without your support, guidance, knowledge and pushing. I know this because I have tried and failed more times than I can count, so thank you. It was tough, but worth every cent. I never dreamed I could look like this, it’s an incredible transformation when I take a step back and look at it considering how difficult it is for my stubborn genetics to respond to stimuli compared to others. The adjustments made throughout the program worked though and here is the end result.
Fitness wise, this has been the best investment of my life, the money couldn’t have been better spent to get a body I am genuinely proud of, not to mention the knowledge gained for what it takes to really improve my physique in the long run.”
For online coaching email 👉🏻adam @AB-fit.com
2 days ago
The best way to find results (and the reason so many people DON'T) is to let go of the need to see progress right away.
We live in a world of immediate gratification, and it is absolutely killing us when it comes to long term goals.
If you want to lose weight, get stronger, change your body composition, improve your health...there are no shortcuts. No plan is going to work instantaneously. (The 5# of water weight you lost in the first week of Keto does not count.)
Play the long game.