Eager to drop those last remaining post pregnancy pounds and slip back into your pre-pregnancy jeans? Read on!

If you’ve followed the adage, nine months up, nine months down, chances are you’ve lost the bulk of your pregnancy weight by now.(Whether you have or you haven’t, keep reading.) One of the best ways to shed pounds and get fit is also one of the simplest: Walking! Almost anyone can do it, just get yourself a good pair of sneakers and you’re ready to roll. Here, tips on getting started — and going the distance.

Buy a pedometer. It doesn’t need to be fancy or expensive — all you need is one that keeps track of the amount of steps you take in a day. Your goal: at least 10,000, which may sound like a lot but is entirely doable (Promise!).
Set a baseline number. After wearing your pedometer for a few days, you’ll get an idea of how many steps you usually take. That’s your starting point. Your new mission is to increase that number by about 5 percent every week. For example, if you normally walk 3,000 steps daily, try to add 150 steps a day for the next week. You’d be surprised how motivating that little gadget can be.
Increase your speed. In addition to walking farther, try walking faster. See how long it takes you to walk a certain distance, say around the track at the high school, then try to reduce that time over the course of a few weeks.
Don’t forget to stretch, especially your quadriceps, calves, shins, and hips. And one more thing: Don’t be surprised if walking boosts your mood as well as your weight-loss efforts!

Here is a great article from www.whatoexpect.com. I recently read that people who wear pedometers tend to take a lot more steps just because they have it on! Don’t forget to stay hydrated while you walk as well. Another great idea is to get a buddy. Time flies when you are walking and talking. I also enjoy pushing the stroller, that gives me that much more “work” on my walk. Sneak in a few lunges and squats on yor walk and you get an even better workout!

Here is a great recipe I got from another Blog I like to read at Mom 4 Life. I can’t wait to try it out! With my muffins, I replace the oil with applesauce and usually add some flax as well for extra nutrients. Nobody is ever the wiser.

Ingredients:

1 egg
1/2 c milk
1/4 c veg oil or melted shortening (I use oil)
1 1/2 c flour
1/2 c sugar
2 tsp baking powder
1/2 tsp salt
1 c blueberries (3/4 c if canned) - we use frozen blueberries from Costco

Mix together: egg, milk and oil. Blend together dry ingredients and stir into liquid mixture just until flower is lumpy. Do not over-mix. Gently stir in blueberries. Fill muffin cups 2/3 full. Bake in 400 degree oven for 20-25 min, until golden brown. Makes 12 medium muffins.

I was recently contacted by a company to review a cd called “Skinny Songs.” After looking at their website, I was very interested. While I was on a long drive, I popped the cd in and listened to it. I was singing along in no time! It was so fun!

The songs are all motivational, upbeat, and encouraging. They encourage you to work out and eat properly. All the lyrics talk about all the right things to do.

One of the things I have learned about success in anything is “positive speak.” The idea is that you tell yourself positive things and then the positive things happen. For example “I am a lean, mean, workout machine.” For anyone who has actually tried to do this, you realize you just feel silly (even though it works). After listening to this cd I thought “what a great way to get positive speak into your day without feeling so silly!”

The songs are written so that they will appeal to everyone, however they are made for women. Some have a country feel, some more R&B, but all have a pop undertone. The words are easy to learn and I was surprised when I was singing along the 2nd time through the cd!

I highly recommend this cd. You can get it at their website www.skinnysongs.com. I plan on giving my mom one for Mother’s Day and using the songs in one of my mixes for my spin class. I’m sure my students will be addicted to the songs in no time! Hopefully there will be another cd out soon!

Pregnant women need folic acid to prevent birth defects among their babies, and new research suggests that seniors may benefit from supplements as well, to help ward off dementia as they age. A clinical study from South Korea indicates that low levels of folic acid (called folate when this vitamin occurs naturally in green leafy vegetables, dried beans and peas) may triple the risk of developing dementia late in life. Researchers from Chonnam National University measured folate levels in 518 seniors, none of whom showed signs of dementia. After 2.4 years, 45 of the study participants had developed dementia including 34 cases of Alzheimer’s disease. After taking into account such factors as age, disability, alcohol consumption and weight loss (associated with dementia), they found that dementia was significantly linked to a decline in folate levels. This study didn’t look at whether increasing folate intake would help the patients with dementia, but in 2007, a study from the Netherlands did show improvements in short term memory and mental agility among participants over 50 who took 800 mcg of folic acid daily. The Korean study was published online on Feb. 5, 2008 in the Journal of Neurology, Neurosurgery and Psychiatry.

I thought this was very interesting! Since I am still breastfeeding, my folic acid intake is still high. After reading this, I think I will continue to take my folic acid supplement indefinitely.

This year is just chugging right along. I am ready for spring!

Now that you are drinking lots of water, doing squats often, eating more fruit, and stopping your meals when you are full, we are ready for a new change.

Change #5: Eat a protein bar instead of a candy bar

Benefit: You’ll curb your need for something sweet, and put something good in your body at the same time. I’ve found it’s always best to balance protein and carbs in each meal to make them the most satisfying and efficient for my body. Many stores now sell individual protein bars, so get a few and find one you love. My favorite granola type bars are any TLC bars by Kashi. My favorite candy bar type one is the Detour bar (cheap at Sam’s Club).

As with my past tips, this is good for both pregnant and non-pregnant women (and men!).

Drink up! Do some squats! Grab an apple! Chew some gum! Grab a protein bar!

Another good recipe from www.drweil.com!

Apple Oat-Bran Muffins

Description
Commercially baked muffins have become as large as small birthday cakes and loaded with calories and fat. These muffins, on the other hand, are delicious and loaded with fiber and heart-friendly oat bran. They may truly be the breakfast of champions. You may use Granny Smith or Gravenstein apples, but feel free to try your favorite green apple. You can freeze what you don’t consume right away for a later date.

Food as Medicine
Oat bran binds cholesterol in the gut and blocks its absorption. These muffins can help you move toward a healthy daily goal of 40 grams of fiber, which is about twice what most Americans consume. Women especially need more fiber while pregnant. Although we need it when we aren’t as well, so don’t skimp on taking care of yourself after baby arrives!

Ingredients

Expeller-pressed canola oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 ¼ cups oat bran
2 ½ teaspoons baking soda
1 teaspoon cinnamon
½ teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water

Instructions
1. Heat oven to 325° F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.

2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.

3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter.

4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.

5. Remove muffins from cups while hot.

Here is a nice 20 minute workout you can do in your office. You just need 2 hand weights and mat.

I’ve been squeezing in my workouts at lunch when I can. It’s much easier if I don’t have to leave the building to get it done. And with a 10 month old baby, I can’t find time in the morning or at night!

I hope you enjoy it. This can be done by pregnant and non pregnant women (and of course men). Pregnant women need to modify the crunches, or skip them all together so you are not laying on your back for an extended period of time. Although, you can be on your back, I found it uncomfortable anyway.

Is it still winter? Brrrrr

Don’t for get to increase your water intake with Tip 1. Do lots of squats from Tip 2. And eat one more serving of fruit each day from Tip 3.

Change #4: Chew gum at the end of your meal

Benefit: When you decide your meal is over, start chewing on a piece of gum. Normally, the flavor does not mix well with the food, so if you are inclined to nibble a little bit more you will be discouraged. I find this works really well when eating and socializing. Sometimes it’s easy to forget to stop eating. Putting the gum in your mouth will block more food.

As with my past tips, this is good for both pregnant and non-pregnant women (and men!).

Drink up! Do some squats! Grab an apple! Chew some gum!

A great way to decrease the amount of fat in your baked goods is by using applesauce instead of oil. Applesauce is used in equal amounts for the oil in your recipe. I have substituted applesauce so many times in my cakes, my family doesn’t know the difference! Often, I do it for a potluck and then tell the women about it. It seems like I’m better off not telling the men, because then they can magically taste the difference.

Try it in pancakes, cake, cookies, brownies…any of your favorite baked goods!

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