Day 5: Sarah (twice)



Leta & Sarah

Sarah, when NOT pregnant.

Sarah’s GoalsEat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally.

Sarah’s NutritionI’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount of carbs. A little dairy. Grains like rice and quinoa every once in a while. I avoid empty carbs like bread, cereal, chips.

I eat when hunger ensues naturally. Hunger varies depending on activity level, so I try to follow my body’s signals and eat accordingly. Typically eat breakfast an hour or so after waking up, lunch, and dinner. Perhaps a snack, if necessary.

Eggs and avocado for breakfast, maybe with a small bowl of fruit. Lunch is usually a big salad with protein or leftovers from dinner the night before. Dinner is pretty simple: an animal protein, a giant salad and some veggies.

How much do I usually eat? Enough!

Sarah’s Favorite FoodsEggs. Brisket. Wine. Instant pot soups and stews. Here’s one to try!  

Sarah’s KryptoniteDonuts and sour gummy candies. Sour straw bites are my favorite. It’s a problem! Limit myself to special occasions or weekends. I know they do not align with my goals and I feel better without them.

Sarah’s Hydration and SleepDefinitely not enough water! I have a really hard time remembering to drink enough. I typically sleep from 10pm-7am. Like a rock. 

How Sarah Thinks About Food, Health, and TrainingI can quickly see improvements in my body composition and workout performance when I limit sugar, alcohol and garbage snacks. Thus, it reaffirms that nutrition plays a large role in my overall health. 

Sarah, when pregnant. (oh PS, she’s pregnant y’all!)

Sarah’s Newer GoalsI’ve in to some cravings, but not all of them I also know that what I am eating doesn’t have a huge impact on my body composition, I am going to gain weight regardless!

Sarah’s Pregnancy NutritionSimilarly to when I am not pregnant, I try to eat a lot of veggies (which can be a challenge at times) and enough protein. However, I eat a lot more carbs. So you’ll find cereal, bagels and bread in our kitchen, where typically those things aren’t around. I also want to make sure I include food groups like legumes and dairy, for a variety of nutrients and exposure. 

Obviously I’m avoiding alcohol… and not as much caffeine :/

When I am hungry. Which feels often right now…lots of small snacks. Always carrying Larabars or Epic bars with me. When I am hungry at 10pm, I’ll eat some cereal. 

Usually eggs and toast/cereal for breakfast. Mid-morning snack on the go. Soup or sandwich for lunch. Afternoon snack is usually an apple. Dinner is a palm size amount of protein, plus a couple bites more. Big salad. Veggies. Snack before bed if I am hungry. 

Sarah’s Favorite Pregnancy FoodsHoney Nut Cheerios. Cheese and pickle sandwiches.

Still not enough water. If anyone has any ideas on how I can improve this, please share them with me! Sleep is 10pm-7am, but I wake up to use the bathroom sometime around 2-4am and it can be hard for me to fall back asleep.

Sarah’s Thoughts on Food and Pregnancy and TrainingWell, I learned from my first pregnancy that I’m going to accumulate a lot of body fat during this time, which is healthy and normal, so being super strict with my diet isn’t for me. I want to eat a variety of whole foods to support a growing fetus, yet also enjoy a relaxed perspective on nutrition.

I have many years ahead of me to be cognizant of body composition and athletic performance!

SEE MORE:– Tony and Ryan aka “Moonboots”– Nathan and Kelsi– Ron and Miles– Scott and Dave

CrossFit WOD for Friday 2/7/2020

bench press 5-5-5-5-5, then

21-15-9 reps for time: dumbbell hang squat clean, 2×50/35/20lbs strict pullups deficit pushups

Share time to whiteboard! Post-workout should be a chest stretch against a wall for 1:00/side.

READ: 10 Nutrition Myths That Need to Die – BarBendWATCH:

The post Day 5: Sarah (twice) appeared first on Foundation CrossFit.



Source link

Leave a Reply

Your email address will not be published. Required fields are marked *