Boost your health with supplements…

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

vitamins, supplements, boost your health

….

Happy Thursday you guys,

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if the last year has taught us anything it´s that your health is most important overall. With a world wide pandemic still going strong many people got sick and still aren´t recovered fully. 

Even if you are a mindful and healthy eater you probably won´t get enough of the vitamins you should have for a healthy metabolism and strong immune system cause most of the processed foods or vegetables/fruit don´t have what it takes to help you out in this department. 

Don´t get me wrong we try to eat as healthy as possible but sometimes you need support in certain areas of your live.

Supplements I am taking

First and foremost I am not a doctor and I have no medical knowledge therefore I am not recommending to take anything without talking to one. This is just an example what I take and what helps me stay as healthy as possible in these unsure times.

Vitamin C // Vitamin C is the classic, the mother of the vitamins. A few hundred years back and in some areas still Vitamin C was used to treat and prevent scurvy cause if you have a high shortage you teeth could fall out for example. Nowaday Vitamin C is used to protect cells and keeping them healthy, maintaining healthy skin and bones.

Vitamin D // Almost every adult has a shortage on Vitamin D which is definitely alarming for a country like Germany where we have access to everything. The body is able to absorb Vitamin D from certain foods like spinach, kale, soy beans and okras as well as from direct sunlight but still not as much as the human body would need to be satisfied. Vitamin D is important for your brain. It helps to lighten your mood but it will also support fertility plus taken together with calcium it helps to maintain strong bones and prevent diseases like osteoporosis.

Vitamin B6 // This also has been one of the vitamins I have taken since I found out I was pregnant. It is supposed to help with your energy level, boost your immune system and help with blood formation.

Zinc // Another great supplement. Zinc helps the immune system fight off bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly.

Magnesium // I have been taking this since early in my pregnancy cause it had very bad ligament pain and taking magnesium three times a day helped a lot so I got very used to it and take it as well. Probably what helped to prevent sore muscles after starting to work out again but Magnesium itself has other great benefits too. It´s regulating blood pressure, supporting the immune system and helps with muscle and nerve function.

Selen // This is a new to me supplement I recently incorporated into my daily rations. It is known to help with thyroid function and protects your body from damage by oxidative stress. Selenium can also give you a great boost for your immune system and helps to prevent heart disease.

Omega 3 // Omega 3 or the fatty acid is known as the heart supplement. It can help prevent cardivasculare diseases and helps very well with inflammation. I have been using this for a while now but to be honest I hate how big the capsules are. 

Pill Box is from amazon and it helps me stay on top of my daily doses. 

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#gettingbackinshape – Postpartum and Fitness Journey – Part I…

getting back in shape, postpartum, after baby body, asos activewear, my daily schedule

getting back in shape, postpartum, after baby body, asos activewear, my daily schedule

getting back in shape, postpartum, after baby body, asos activewear, my daily schedule

getting back in shape, postpartum, after baby body, asos activewear, my daily schedule

getting back in shape, postpartum, after baby body, asos activewear, my daily schedule

….

Hi you guys,

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it is now exactly 4 and a half months after Emilia´s birth and I started to get back to working out and loosing that baby weight. To be honest first of all I thought it would bother me more that I had most of my weight still on but it absolutely didn´t and I was also busy with a newborn so also no time to bother. The other thing was breastfeeding. With full time breastfeeding I heard that all your extra baby pounds will come off quickly but they didn´t move at all so I decided to start working out again. Although I had to wait a little longer because of my postpartum recovery.

Postpartum Recovery

This might be TMI for some so feel free to skip if you dont´want to know.

I had a second degree tear after giving birth and also got hemorrhoids from pushing plus a bruised coccyx brom my intense back labor. This wasn´t the best combo given a quick recovery but it went better from there than I thought. I probably really helped going on walks a lot.

My tear wasn´t as disruptive as I thought and besides me not able to sit up for a long period or get up quickly from a seated position it was okay. I stopped bleeding after about 10 days which is normal but not very common as the midwife pointed out so this definitely was a win. Also my uterus shrunk down pretty fast to its normal size. To be honest postpartum recovery hasn´t been pretty at all but it did not bother me that much. It took its time and now everything is and feels normal again.

I was cleared for working out at my six weeks appointment but had to wait much longer because of my coccyx. I could not sit comfortable for longer periods so there was no way I could sit on the hard seat of the stationary bike (and yes I could have gone outside to run but I hate working out and running is the worst of it). I waited until 3 month after delivery and then begann to #getbackinshape.

Fitness Journey Part I

So where to beginn…

In total I gained 16 kg during my pregnancy and lost about 5 kg right away through birthing our baby. After that I didn´t get on a scale for a very long time but when I did right before starting to loose weight I still had 10,9 kg to much. So I did not loose any pounds at all with breastfeeding. 

I still have the insulin resistence allthough the gestational diabetes has gone so loosing weight is even harder. For me this means I have to cut out about 95% of carbs to even start loosing weight. To be honest I was very disengaged and overwhelmed by that but I started little.

My routine now contains a warm glass of water with a spoonful of apple cider vinegar on an empty stomach as it is supposed to kick start your metabolism and also has other great benefits

Then I go on and make myself breakfast containing two eggs sunny side up plus some bacon and one piece of protein bread with butter and a drop of honey. After my cup of coffee and my morning pumping session I hop on the stationary bike for about 45 minutes. 

I have been doing this every day of the week so far with small exceptions like doctor visits. On the weekend I trade my bacon and eggs for french toast but other than that this stayed the same for the last few weeks.

Since I rarely eat breakfast before eleven a.m. I skip lunch and just have a little snack in the afternoon like greek yoghurt, pineapple and some nuts or I eat leftovers from dinner the night before.

For dinner I eat normal but carb free which means steak with vegetables or fish with a side salad or the inside of a burrito without the bread (burrito bowl). We do get take-out too some times and it also works great. I just leave the carbs for my husband to eat.

This has worked wonders for me and to this day I have already lost 4,9 kg which I think is amazing. I noticed my belly get slimmer and also my leg are getting back into their shape which means I can already fit into many more pairs of jeans than a few weeks ago just in time for Fall. 

Of course I keep going because I still want to loose six more kilogramms. My goal is to have my pre-baby weight back in time for Christmas. Will see how this goes. 

If you have any questions on anything feel free to ask.

As always thanks for stopping by. See you tomorrow.

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