Give Me All of the Food!!!

Holy.Cow.

Breastfeeding gives you the worlds biggest appetite EVER!!! I eat and then feel as though my stomach is empty. Sometimes I get tired of eating so much because my options are limited. It is insane!! I eat the biggest portions of meat, veggies and fat and am still hungry! This salad barely made a dent!!

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I am constantly hot and thirsty. The thirst hits like a tornado- fast and furious. I chug liter after liter as I feed my little one.

OLYMPUS DIGITAL CAMERASo, I have been trying to cook as much as I can. I recently got a 40# box of winter banana apples which I have been trying to use up. I have made apple crisp, apple pie (recipe coming up soon!!), apple butter (recipe from Ohsheglows) and apple sauce. (I keep thinking of Bubba listing off ways to cook shrimp!).

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I have also been using the crockpot a ton since I don’t have a ton of time to use the stove or oven. I made a big batch of beef and chicken broth and tonight a fryer chicken and gravy (from the awesome Nom Nom Paleo blog).

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I also made a big batch of Spaghetti Squash Mac N Cheese- my fave!!  I also did a butternut squash chili that was quite delicious with a beef mix of liver, heart and muscle meat!!

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I have my 6 week post-partum appointment with one of the midwives on Monday. I have been thinking a lot about it since the last time I posted about my weight battle. I am still a little nervous, but have been working on giving myself permission to not worry about it right now. My main focus is on taking care of myself, feeding my baby well and loving him, taking care of my husband and loving him well and taking care of my home. I try to get to the gym three times a week to lift (because it makes me feel like one hot mama!) and walk as much as I can. I also try and move as much as I can throughout the day to increase my daily activity. I will let you know how it goes!!

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My workouts have been the same. I do an upper body day and a lower body day, while doing “abs” at home (lot’s of planks). Upper body is a lot of pushing and pulling with a barbell and lat pull down machine. Lower body is a lot of squats, deadlifts and lunges. I am amazed at how flat my butt has become and how flabby my triceps have gotten. Sometimes I worry that when I go back to work (a week from tomorrow!) that people will be skeptical of my being a personal trainer because I don’t “look” like a personal trainer. Does that make sense? I am trying not to think like that, but sometimes it is hard not to.

Anyways, I hope you don’t mind my honesty here. I have always tried to be authentic about my journey: successes, losses, triumphs and struggles. It is my hope and passion that sharing my journey will help others on theirs.

By the way, if you like my blog, please let others know about it, especially if you know someone who would be encouraged by finding healthy food recipes :) I will keep working to update my actual recipe page (as it is severely outdated!!). Thank you so much!!!

My Post-Partum Battle With the Scale

Before getting pregnant in December, I never weighed myself. It’s not that I didn’t have access to a scale, I just didn’t care. My body felt strong and in my opinion, looked pretty darn good. I was happy with what I saw in the mirror and never gave a second thought to body fat percentage, weight, measurements or clothing sizes.

In the last 10 months, I have been weighed almost 20 times and this has triggered a long forgotten vice that I have for numbers. It’s been a week since my last “weigh in” at the doctors and since then, I haven’t stopped thinking about my weight. It has been in the corner of my mind all week long.

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3 weeks post-partum (and a new hair cut to celebrate turning 30!)

I had lost 23 pounds in two weeks since having my son, which put my in the low 150’s- a place I haven’t been in a while. I now have this fear that once my body adjusts to breastfeeding, that I am going to gain the weight back and balloon up. My rational mind knows that eating the way I do (pretty strict Paleo- just to put a “label” on it), this is not going to happen and that by walking for an hour everyday and working out when I feel I want to will keep that from happening.

But, the former fat girl in me likes the idea that I lost so much weight eating so much and not doing HIIT workouts. The former control freak in me wants to start counting calories and logging food. The ocd side of me wants to eliminate all sugar to ensure more weight loss.

The reason I share this with you is twofold: 1) I value honesty and believe that sharing struggles is an important part of growth. 2) Getting these struggles out there provides accountability for me and a place to receive encouragement and help. I am sure no one else has ever struggled with this….but if by some chance you have or you are, maybe you can find solace in the fact that health is a journey, not a destination. Sometimes it’s two steps forward, one step back or one step to the side. No one is perfect and we all have struggles that pop up from time to time.

So, now that this is out there, I am going to find a friend to help keep me in check and make sure that I am thinking healthy positive thoughts about my food and my body.

If you need some accountability, let me know! I will happily help you on your journey!!

Hugs!

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3 weeks, 2 days- I love this little boy!!!

Welcome Home, Louis!

Sorry for my delayed absence once again!! My son, Louis, was born September 14th and life has been crazy ever since!!

10681494_10152849585409180_269845601_nToday marks three weeks since my world changed forever. I cannot believe how quickly it is going! It makes me teary sometimes to think that time is flying by and I am trying to savor every burp, toot, dimpled smile and snuggle that I can.

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Mom and baby are doing awesome! Breastfeeding was rough at first, but I think we have the hang of it now. He is eating like a champ and gaining the perfect amount of weight. He sleeps like a champ and I get about 6-8 hours a night! Go Louis! He is just shy of 8 pounds, but I have already had to pack away some clothes that don’t fit him anymore. It’s a good thing I got a TON of baby clothes size 3 months and up!!

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Week 1

We love (ok, I do, him, not so much) to go for long walks around our neighborhood. He has a great jogging stroller which I am finding myself not coordinated enough to use, ha! We walk for 30-90 minutes a day which helps me keep my sanity since we stay at home most of the time just the two of us.

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Milky stretch, 2.5 weeks old

He is not a fan of diaper changes, bath time or sitting in the car seat for more than an hour. But, we still get out and run errands together. It’s crazy to think we have been driving around together for 9 months and now it takes twice as long to get anywhere!!

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My dear sweet amazing friend Renee

I am doing fabulous! My soreness was gone after a week- yay! My hormones were Horrible that first week and I cried a lot. My dear friend Renee was with us the first week of his life which was incredible. I definitely did not want her to go. I seem to be managing to keep the house clean, laundry done and food cooked, although it blesses my socks off when people bring food. Holy cow!!!

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2 weeks

I had my two week appointment on Tuesday and was super surprised to step on the scale and see that I was down 23 pounds!!! I only gained 17 with Louis, so this was a big surprise! It’s awesome! I eat as much as I can and drink a TON of water and am still seeing my tummy shrink a little everyday. I am overjoyed because my mom was never able to lose her baby weight and she struggled for most of her adult life with her weight. A lot of my clients are in the same boat, so this brings much relief.

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My husband is Uh-Mazing!!! He is a natural with newborns and I have dubbed him the Baby Whisperer as he can calm Louis in two minutes flat. What a man!!! He loves to snuggle Louis and is not afraid of a poopy diaper. I am so incredibly proud of him!

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I think I will post my birth story on here. I love sharing it and am amazed at how the body does what it does in labor. So….here it is! 

Thank you for your support and patience!!! 

Amazing Vegan Recipes from Oh She Glows!!

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Last night, nestingpalooza was in full swing! I cleaned up the house and got my barefoot and her pregnant self into the kitchen. (Women belong in the kitchen- heck, everyone belongs in the kitchen, it’s where the food is!!) I had flagged some recipes from Angela Liddon’s of OhSheGlows new cookbook, “Oh She Glows Cookbook” that I wanted to try and have on hand for when my friend Renee flies up tomorrow. I didn’t take any pictures while I was cooking, so here are some pictures from the beautiful book which is proudly sitting on my coffee table!

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I started with making her Life Affirming Warm Nacho Dip because it just sounded so satisfying. It was a little more time consuming than I would like, but I found with all of Angela’s recipes that they require a little more work but it is ALWAYS worth it!!

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While that was cooking, I moved onto her Effortless Anytime Balsamic Dressing. That was quick and easy- assemble and shake! We will probably use it tonight on a simple salad. I love having clean, crap free ingredients food in the house. Most balsamics have added thickeners, gums, sugar and junk. This way, it’s muuuuch cheaper too!

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Then it was onto Indian Lentil Cauliflower Soup! I left out the lentils, onions and garlic because I want to have this post-baby. I used a Thai Curry spice from Whole Foods which smelled uh-mazing! I got 3 quart jars out of it! Can’t wait to try it!!

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Then I made some Chili Lime Delicata squash which is always a house favorite around here! Anything with chili, lime and cilantro is a win in my book. I tried not to eat all of it- always a challenge!!

I also made some bone broth since the mornings are a little chilly and I like to have alternatives to my buttered coffee in the morning. I always feel better when I start the day with water, broth or tea rather than coffee, but I do love me some butter in it!

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Next up was a test batch of lactation cookies. There are a ton of recipes out there, but I am having a hard time finding one that has low sugar, no grains and still tastes good. This one I found from The Sprouting Seed were really good!! I used three capsules of Fenugreek (too many!) instead of brewers yeast, but next time I will stick to two. I had three for breakfast this morning :) Hey, I need power food for my walk coming up!

After about four hours of cooking and cleaning, I realized that my hips and feet were suuuper sore. I definitely overdid it with all of the walking, swimming and standing and had a harder time falling asleep because of the achiness. I am not complaining too much though, since the aches only started this week.

Ok, I’m off to go for my walk on Powell Butte! Have a wonderful Thursday!!!

P.S. My hubs, who worked a 13 hour day, brought ME home flowers!!! What an incredible man I am married to! I love you, Tim!
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2 Weeks Til Baby!!!

Well, it’s been a little while! I have not missed blogging much since I have been working at the gym, at home and seeing private practice clients- whew!! This is my first full week not being at the gym and I loooove how much time it has freed up in my life! I get to focus on me and what I love to do!

Here’s a little bit of what I have been up to for the last nine months…..

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I love being pregnant! It has been such a fun journey to be on and I am so thankful for the chance to experience this miracle of life! It hasn’t been easy, but I definitely love it and want to help other women have a positive experience with it too.

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So, I want to start incorporating some posts on prenatal nutrition, exercise and wellness that I truly believe have made all the difference for me. I have studied and read a ton on this subject and feel that proper nutrition and exercise can make it smooth sailing!

So, if you have any comments or questions about health, wellness, prenatal- anything, let me know!! I am still working on getting the comments section figure out, so you can also email me at kimludeman@yahoo.com. Thanks!!!

New Chapters….

Hi everyone!! It’s been, well, a little while! What can I say? At 21 weeks preggo, life has gotten more and more crazy and busy and blogging unfortunately has been put on the back burner. I miss you all so much and have a little something to share!

Baby Bump Pics

First off, we had out 20 week ultrasound and discovered that our baby is a boy!! I was shocked since I thought for sure it was a girl, but I am now head over heels crazy about my son!

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He is quite a looker (if you like the boney, see through kind of thing)! We are so very excited!!! I have launched into Pinterest projects for the nursery that may or may not bankrupt us. In the meantime, we are enjoying kicks and hiccups from our Mr. Ludeman!

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Next up, I am joining up with Kevin Geary at the Rebooted Body to help save the world from dieting and self-sabotage!!

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Kevin and I have extremely similar philosophies and approaches when it comes to sustainable holistic health, so how could  I not jump (literally) at the chance to join in the fun?! So, head on over for awesome content, killer podcasts and an amazing Rebooted lifestyle program that will change your life! You can also follow us on Twitter and Facebook!

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Oh, and guess what?! They put in a Natural Grocers on 82nd Ave. where the old Goodwill used to be! It has a huge variety of super healthy foods at really reasonable prices. If you’re in the area, go check it out! They also have locations in Gresham and Beaverton!

Have an awesome Cinco de Mayo!!!

Top 50 Health Coaching Blogs

So, it’s been a month since I have blogged, but I have a good reason I promise!! I have been a wee bit distracted the last 10 weeks because…….OLYMPUS DIGITAL CAMERA

We’re pregnant!!!

Yup, Baby Ludeman will be joining our happy family in mid-September!!!

So, needless to say, I have been a bit pre-occupied and not blogging like I want to be. I want this blog to be a place where people can come and find yummy recipes, honest struggles with living a healthy lifestyle and solid information about how to pursue a healthier life. So, I was very surprised when I found out that www.Trainer-Kim.com was voted #14 of 50 top health coaching blogs by the Institute for the Psychology of Eating!!! Wow!! What an honor!!

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Last year, they included this blog on their top 50 Paleo blogs, which was huge (even though I am not technically a “Paleo” blog)!! I am so blessed by the feedback I receive from this blog!! PS, if you post comments, they most likely won’t go through. I am having trouble with spam and currently have over 8,000 comments for moderation. Yikes!

Anyways, I am hoping to post 3 times a week and am open to any and all suggestions! If you have ideas, head over to my Facebook page and leave a comment or message me!

Do You Even Have Goals??

Well hello there!! It’s been a little while since we have chatted! I took an unofficial holiday break from blogging to focus on my family, friends and clients. But now I am back!! And I bring with me fresh thought and perpectives on health and wellness!

So, did you do it?? Did you make any new years resolutions?? I heard somewhere once that the average resolution lasts approximately 6 weeks. 6 weeks. Wow!! That’s crazy! The volume at the gym has already picked up too, but I know for  fact that by March most of those people will be gone. It’s so sad! I did not make any resolutions. I have been working on a number of “things” over the past year including moderation, consistency and mindfulness.

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Conveniently, one of my amazing clients brought me two books called “Eat Q” by Susan Albers and Mindless Eating by Brian Wansink. I am half way through both and am loving it!!! The mindless eating is definitely something that I struggle with. You know, when you eat something from an emotional motive or don’t even realize that you are in fact eating!! It’s crazy!

Another book I have been pouring over is Burn the Fat, Feed the Muscle by Tom Venuto. It’s full of information about breaking bad habits, somatotypes (body types) and calorie counting. Now, don’t get me wrong- I still HATE the idea of calorie counting. As someone who lost 30 pounds doing it over 6 years, I can tell you it not only does not work long term, but it messes with your mind and ruins your relationship with food. My stupid party trick is that I can calculate the calorie content of something with almost dead on precision. Yeah, not nearly as fun as it sounds.

Anywho, back to resolutions. So, if you have made resolutions this year, what are they? Do you have a short term and long term plan for how you are going to keep them? All of my clients have recently completed 4 week SMART Goals. SMART goals are Specific, Measurable, Attainable, Reawrd based and done in a Time Frame. For example, one client said that for their mental goal they wanted to meditate for 15 minutes three days a week for the next for weeks. Great goal! I suggest making goals in one to three of these five areas that pertain to health and wellness:

1) Physical- this is a body composition goal. Use measures like jean sizes or circumference measurements or body fat percentage.

2) Mental- this can be anything from prayer, meditation, changing a bad habit or reading a book that focuses on the emotional side of health.

3) Endurance- This is a cardiovascular goal. It could be walking a mile in under a certain time or rowing x number of meters in x amount of time.

4) Strength- This is my personal fave. This one pertains to things like number of push ups, amount of weight lifted or a plank hold.

5) Nutrition- This can be something like keeping an eye on sugars, consistently logging food or drinking more water.

I love SMART goals because they are pr|oven to produce healthy results. They motivate you and challenge you to keep mving forward despite setbacks like holidays, illness or stress. Try it!! Let me know how it goes! You can share your goals on the Trainer Kim Facebook page too!

Alrightythen, that’s enough chatter from me. Looking forward to seeing what 2014 has in store!! Have a great Thursday!!

How to Not Diet for the Holidays

Yep, you read that right. Today’s post is not about cutting calories or tip to staying lean and trim through new years. Nope, today’s post is about celebrating! It’s about being with family and enjoying delicious food. It’s about acknowledging the hard work you have put in this year to keep yourself clean and lean when it comes to diet and exercise. It’s about celebrating the victories, accomplishments, struggles and trials of a year gone by. It’s about looking ahead to what 2014 has in store for you and you for it.

So, my challenge to you this Christmas is to enjoy your holiday, “bad” food and all. Listen to your body, yes, but don’t restrict to the point where you feel left out and deprived. I had to do this at Thanksgiving (not by choice mind you) and it was awful watching everyone else enjoy simple things like rolls, potatoes and pie. Know your limits and when you have had enough, stop.

Enjoy the pleasure that Christmas and New Years brings and let go of all the “shoulds” and “shouldn’ts”- the “can’ts” and “musn’ts”. Hug your friends and family. Make a toast to good health for all with a flute of bubbly. Break bread with those who drive you cray. Get a little tipsy and giggly with those you let your hair down with.

Be present in moments like this. Don’t worry about tomorrow, it will take care of itself. Enjoy living life to the fullest! Use all of your senses to enjoy this magical time of year!

And then when it is all over, look ahead and begin again on your journey. Don’t stay in party mode, but appreciate the break and get back to work:)

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Merry Christmas and a very happy New Year to you all!!!

Read Labels or Die (or at least get really sick and inflamed!)

I love Costco. They have so many awesome products that make my life way better. Right now they even have super soft blankies on sale for $10!

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They also have this awesome cookbook from Against All Grain for a mere $20! How awesome is that?!

I have even done a three part series on awesome finds from Costco (here, here and here :0)

However, this last trip, I was a little dismayed. They have stopped carrying my favorite butter and blanched almond flour! I also found these new Cave Man bars which made me laugh out loud. I count five different kinds of sugar in these. Five!! This just goes to show that reading the label and nutrition information is vital to making good healthy choices, especially when it comes to processed “food”.

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Speaking of reading labels, I missed a big one this week. I usually get a rotisserie chicken from Whole Foods on Mondays because they are on sale for $6.99, which is nothing for good quality chicken. I love to get their plain one with no spices or anything- just chicken.

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Well, I was in a rush yesterday and feeling really hungry (a very bad combo for any grocery store) and I grabbed a rotisserie chicken without even thinking about reading the label. At home, I ate about 6 ounces worth for dinner. About an hour later, my stomach turned into a jacuzzi tub!! I haven’t had gurgling that bad in weeks!! This morning, I went downstairs and looked at the box the chicken came in (PS, plastic is probably not the best thing to have a hot chicken in….) and boy was I shocked!

OLYMPUS DIGITAL CAMERAIngredients: whole chickens (why plural??), water, seasoning (salt, sodium phosphate, modified food starch (potato, tapioca) and potato dextrin, carrageenan, sugar, dextrose and spice extractives (doesn’t even say what kind!!!). 

GROSS!!!!

All I wanted was chicken, but I ended up with a plastic box of crap! No wonder my stomach flipped out!! Just to prove my point a little further, let’s take a look at what these ingredients are exactly….

Sodium Phosphate- Sodium phosphate is a naturally occurring type of phosphorus that can be found you your body’s cells. This can also be applied to help clean the digestive system prior to x-ray, endoscopy, surgery or other intestinal procedures. This can also be used in an enema after surgery to address impacted bowels.(OK does this freak anyone else but me out?!!?) Sodium phosphate is commonly listed in foods as a generic term for phosphoric acid or sodium salt.

Modified Food StarchModified starch, also called starch derivatives, are prepared by physicallyenzymatically, or chemically treating native starch, thereby changing the properties of the starch.[1] Modified starches are used in practically all starch applications, such as in food products as a thickening agentstabilizer or emulsifier; in pharmaceuticals as a disintegrant; as binder in coated paper. They are also used in many other applications.[2]

Potato DextrinDextrin is also a starch, but with a slightly different function. In the US, it’s usually made from corn, potato, arrowroot, rice or tapioca but, also like maltodextrin, wheat is sometimes used elsewhere (so again, celiacs and those who don’t eat gluten, beware)! “White dextrin” is the additive that is used as a binder to hold ingredients together or as a thickening agent (think cornstarch to thicken sauces).  It can also be found in batters, coatings, and glazes. “Yellow dextrin” is not used for food at all, but is a water-soluble glue, which is not appetizing at all.

Carrageenan- Carrageenan, a heavily discussed additive in the world of alternative health, is an indigestible polysaccharide that is extracted from red algae, and is most commonly used in food as a thickener or stabilizer. Carrageenan-containing seaweeds have been used for centuries in food preparations for their gelling properties, but the refined, isolated carrageenan found in modern processed foods has raised concerns in the health-conscious online community.

DextroseGlucose (/ˈɡlks/ or /-kz/C6H12O6, also known as D-glucosedextrose, or grape sugar) is a simple monosaccharide found in plants. It is one of the three dietary monosaccharides, along with fructose and galactose, that are absorbed directly into the bloodstream during digestion.

Spice Extractives-  Spice Extract is the essence of the spice representing the essential oils and the taste component of the corresponding herb or ingredient. It is used as an ingredient to replace spice powder in dishes and processed food products. The extracts are advantageous for food producers because they are uniform and standardized providing consistent flavor, color and aroma. They are also hygienic with a long shelf-life, requiring less storage space and free from contamination by microbes. They are also marketed as dietary supplements or as alternative medicine.

According to the Food Marketing Institute, “the term ‘natural’ applies broadly to foods that are minimally processed and free of synthetic preservatives artificial sweeteners, colors, flavors and other artificial additives growth hormones antibiotics, hydrogenated oils stabilizers and emulsifiers. Most foods labeled natural are not subject to government controls beyond the regulations and heath codes that apply to all foods. Exceptions include meat and poultry.
Bet you didn’t think you were getting all that for $4.99!! Gross!! I am still sitting here kicking myself for not reading the label. It is soooo worth taking the extra few minutes to read a label and make sure there is no hidden garbage in your food!!
Have you ever been shocked by a label on something you bought??