This is the Pursuit of Wellness podcast, and I'm your host, Mari Llewellyn.
What is up, guys? Welcome back to another solo episode with me.
Today we're talking about my current nutrition and workouts.
I am 16 weeks pregnant, but I'm also just someone who cares about health and nutrition.
And even if you're not pregnant and you're listening, I think this will be beneficial because I'm still focused on protein and muscle and things like that.
But obviously it looks a little bit different now that I am pregnant.
I just hit the 16 week mark today, which is so exciting.
Every time I hit a new week mark, I just am like so excited and so grateful.
The baby is the size of an avocado today.
Oh, I keep forgetting you guys know the gender now.
So I can say he is the size of an avocado.
Love that. I am in my second trimester.
I feel really good my energy is definitely up lately I used to kind of be like crashing a lot in the day and like taking naps even though I have to say and I feel very privileged to say this but I really didn't struggle with any nausea didn't throw up like really have had a lovely pregnancy so far which is such a blessing I'm gonna knock on wood but yeah I think in my second trimester I've definitely been able to focus a lot more on getting in a good routine.
I'm working out again frequently, I'm lifting weights, I'm feeling strong, I'm definitely eating a bit healthier.
I think in the first trimester, I was like, just sort of eating whatever I wanted, not because I was struggling a lot with, well, I had some food aversions for sure, like could not eat things that were left over.
Certain proteins grossed me out.
I would occasionally just want quesadillas and pizza and whatever.
Now I'm in my second trimester I feel a bit more myself again and I'm able to really get back to nutrient dense good foods which I have been focused on the whole time but now I just feel a bit more in a rhythm.
So let's talk about nutrition first and what I like to do is kind of walk you guys through a sort of typical what I eat in a day currently and fill you you in on the things I'm eating because I am quite repetitive I think but I'll also tell you things that I'm sprinkling in there every now and again because I am someone who's really obsessed with nutrition and ingredients and I know that there are certain things to incorporate in your diet that are good for the baby's development but I'll just kind of give you an idea of what I'm eating and I actually did film what I eat in a day recently which I
haven't done in so long but I know people are interested I'm just kind of always hesitant with that stuff because people can be so intense when it comes to food which is so interesting but anyway first thing when I wake up in the morning and this is different I used to wait a couple hours to eat that is not happening nowadays I wake up ravenous and if I wait too long to eat I will not feel great so the first thing I do when I wake up is eat my raw protein bar I'm pretty sure you guys have heard me talk about out these protein bars for legitimately three years at this point it's spelled r -a -w -r
raw bars and they are a small family business um they take a long time to arrive but they are so good and i have literally been eating these things for the last three years every single day i only eat the dark chocolate almond butter one i'm on a subscription for it it's high in protein great great ingredients and I love it.
So I eat one of those and that like satiates me because they're pretty high calorie.
I think they're like 390 calories or something.
And I have a bunch of water, fill my Stanley with ice.
Sometimes I'll put electrolytes in there.
Maybe I'll add a scoop of bloom colostrum and that'll be like my drink of the day.
Well, no, I fill my Stanley cup like probably three times and it's actually not a Stanley cup.
It's a hydro flask.
Sorry, Stanley. but I like the fact that I can put the straw down on this one and I have a bunch of water then that's the point where I usually walk Arnold get my steps in if I feel good enough I'll do a workout I'll get to the exercise part in a minute but if I am lifting weights I'll probably eat a banana or a piece of toast because I can't just work out fasted the way I used to I need to have have food in my stomach then my actual breakfast I've gone through different phases like sourdough eggs and berries was my breakfast for the longest time it has shifted a little bit lately I'm doing purely
Elizabeth cereal and I saw so many questions about this cereal that I eat every day I get the vanilla blueberry one I think it is so freaking good something about the cereal with the the cold milk and the crunch is just giving me life right now.
And I put a slice of banana in there.
I have two eggs from my chickens, two fresh eggs.
Love my girls. They're working hard back there.
A little sprinkle of berries, usually strawberries and blueberries.
And this is the point where I take all my supplements.
So I take my prenatal, I take my fish oil.
I take, steak. Sometimes I'll take my bloom greens.
Yeah, that's pretty much it.
I actually have way simplified my supplements being pregnant.
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Then my next meal is usually lunch unless I need a snack in between, but usually I'm okay.
So lunch, I've been hyper fixated on this green salad and the first trimester, I wouldn't have touched a salad.
Honestly, I felt like it sounded disgusting.
Now I'm into salads again and I get it with feta cheese, green olives, chickpeas, and a lot of roasted chicken for the protein.
Every now and again, I'll get myself a sandwich and I know people say don't eat deli meat.
I'm eating deli meat.
I get it from a good place.
I feel good about it.
Do what feels good for you.
So that is generally my lunch and then I'll definitely have a snack.
So here are some of the snacks that I'll have. A protein smoothie which I make at home with banana, strawberry, whole milk, organic grass -fed whole milk, protein like two scoops of protein and ice.
I will have rice cakes.
I actually have those in my bag right now.
I've been eating them throughout the day and i'll put goat cheese or i'll smash an avocado and put that on the rice cake i also have been loving the organic valley string cheeses they're really easy get them from costco throw them in your bag and fruit have been obsessed with fruit my whole pregnancy dinner okay dinner varies this is where greg usually comes in the picture maybe he wants to make something i usually have my own requests but it's usually always a protein either chicken Chicken steak or salmon I try to have salmon at least once a week Atlantic wild caught salmon because it's really
great for the baby's development I'm sure you have me mentioned but Greg does order me fish eggs as well from the same company salmon eggs which is quite disgusting I try to think of it as like this bougie caviar experience but it just really isn't and I put a scoop of those on a cracker.
I have those maybe once a week right now.
I think I'll probably amp that up when I'm in my third trimester.
And then I'll have it with either rice, potato, or pasta, and a side salad.
And then I'll have it with a bloom pop.
I'm obsessed. I usually have the Shirley Temple flavor or the orange flavor.
So freaking good. And much better macros than some of our Better For You soda competitors so that's usually my dinner then dessert I have not been obsessed with sweets weirdly enough I'm not like I chocolate sounds gross to me would never want a cookie no brownie like it just doesn't sound good I've dabbled with Swedish candy but like even that isn't really hitting the spot for me the only thing that really hits is mango or pineapple or like cut fruit like that is just what I want right now so that kind of sums up my whole day of food um that's kind of where I'm at obviously this varies I did see
a lot of you ask me about caffeine I've only been drinking matcha and I will have maximum two a day I make them at home usually right now I'm in the studio and I got one on the way but I'll generally only have two two matchas a day.
I love matcha. I love the taste of it.
I like it quite strong.
Like I don't love it super milky.
Like it has to be quite green.
I'll either make it Americano style or add some whole milk and do it iced currently.
Cause Austin is a hundred degrees plus at the moment.
Coffee to me right now doesn't taste amazing and is making me so anxious.
So I just don't even bother with it.
Like the other day I thought I wanted one and I had a sip of it and I was like, no, I don't feel good.
So no coffee for me at the moment.
I know there's like a max amount of caffeine that you're supposed not supposed to have like not over 200 or something.
Um, I mean, I just have two matches and I feel fine with that.
Let's talk about workouts.
I have been back to weightlifting about four times a week at this point, which feels amazing.
I wasn't allowed to work out for a while during some of my IVF phase and at the beginning of my pregnancy, and it feels so good to be back working out and it's this crazy feeling of like holy shit i'm like doing all these strong cool movements and i'm carrying a baby like how crazy is this so it is a really cool feeling and i know it's beneficial for the fetus as well i actually don't know the science behind that i would love to have someone on the show to explain how that works but they say it's really healthy to do for childbirth for the health of the baby so i feel really good about it obviously there's
certain things I don't do.
Everyone's different.
I personally just don't do abs.
I just don't really feel the need to.
Some of the movements are hitting your core anyway, like squats, pushups, like those things are going to hit your core.
But I'm not doing direct ab movements.
I don't hip thrust. I just feel weird about it.
I had a friend who had placenta previa and she ended up bleeding excessively from hip thrusting.
And I just don't want to mess with with that so I'm avoiding that I've also hired a trainer who is prenatal certified and she's training me about twice a week and I'm loving it actually she trained me earlier this week and I could barely walk um for four days so that was humbling it's been really nice to work out with friends have them come over to my gym and yeah I just feel good about it I think like embracing embracing the way my body's changing and working out for strength and like purpose is really cool, you know, because for a long time I worked out because I aesthetically wanted to look
a certain way. So this feels like a good shift. I definitely get out of breath like way easier and my heart rates through the roof.
But like, you know, I just take the necessary breaks in between and whatever.
So I'm also aiming for 10 ,000 steps a day.
Usually I hit around there, maybe a little little below maybe a little above depends on the day really um and i always start the day with a walk end the day with a walk we're about to be in aspen colorado for a month and i'm really excited to do some hiking i think it will be challenging at altitude for me so we're going to do some sort of like moderate easy hikes the weather there is gorgeous i just can't wait um so that's the plan there fourier creates award -winning products to support intimate experiences across every stage of life from menstruation to menopause they have a relief collection that features
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Okay, let's also just talk about quickly skincare and things I've been doing differently.
So I guess because I've been trying to conceive for so long, when I went to my esthetician originally, she always had me on a pregnancy safe skincare routine.
So everything I I used was already pregnancy safe.
My clear stem cleanser, my face reality stuff, I use a very light mandelic acid, my moisturizer, all of that stuff was pregnancy safe anyway.
I think what I've been doing more of is like lymphatic drainage, gua sha, because my face definitely has changed being pregnant.
Like it just feels a lot fuller.
So not that that's a bad thing, but I just want want to encourage like you know drainage of any inflammation so I do that I ice roll I love my eye patches in the morning I also found an amazing prenatal certified lymphatic drainage massage here in Austin and that was awesome because I was kind of scared to do that and when I got to my second trimester I went to see her and it was so gentle but so effective at the same time so just like like taking time to do self -care things like that I think is really effective oh also paying way more attention to body stuff like everything I'm putting on my
body first of all the oil on the belly thing I have to keep reminding myself to do it because I keep forgetting but I have like a Bahama Mama natural body oil I think it is and I like that one I also ordered this like natural stretch cream stuff that I might blend the two together and see how that goes but I also put it on my boobs because my boobs have been really itchy um and I think it's because the skin is stretching so I want to make sure I'm like doing that my thigh area whatever so doing that as well as like an all -natural body lotion I'm definitely paying more attention to body care than I ever
did Also, I like being tan if you have been following me for a while You remember I used to get a weekly spray tan, which was a really crazy time of my life And then I just started doing my own self tanner and now I like looked up myself tanner It wasn't a hundred percent pregnancy safe.
So I was like shoot I have to find something else Salty face is a pretty natural pregnancy safe one.
They say that loving tan is pregnancy safe um i don't do it as often as i used to because it freaks me out i do it when i really need to for like a big event or something oh deodorant that's a big one so deodorant freaks me out also and i went i went a while not wearing any but it has become apparent to me that when you're pregnant you smell really bad no matter how clean or how many showers you take i feel like i just smell like an onion.
And I don't know if it's me having an extra sense of smell or if my hormones are just making me smell, but me and my other pregnant friend are like, wow, we reek.
And like, I really do reek.
So I found, or someone told me about this all natural deodorant called Buddha cream.
And it's like coconut cream in a jar.
And I like put my hand in it and spread it around in my armpits.
I actually order it on Instacart from like natural grocer or something.
And it is effective.
Like it actually does work.
Maybe by the end of the day, it's not perfect, but it's better than nothing.
And I do not want to put any weird stuff near my lymph nodes.
So that has been my solution for deodorant.
Another thing I've been trying, I need to be better because I forgot the last night and then I did it the two nights before, is this face taping concept.
So everyone's doing this face taping instead of Botox.
And I wanted to try it.
So this company called, this sounds like an ad.
It's not. Sealed Wellness sent me some tape and I tried the forehead tape, which was good.
And then I did the smile line tape and the eye tape.
I'm a very sensitive sleeper.
If I am at all uncomfortable, I can't sleep.
The eye tape for me was too much. I was like this, I have to take it off.
The forehead tape, I felt like it just like stops you from like crinkling your head when you're sleeping.
Like imagine maybe you're having like an annoying dream and you're like crinkling your head.
I felt like when I took off the tape, it did make it appear that I wasn't, like there weren't as many lines.
Who knows? I think you have to be quite consistent with it, but I'm trying it.
So I'll keep you guys posted.
Okay, let's answer some Q &A questions.
See see what you guys have to say.
Have you had any strange pregnancy cravings yet?
No. Okay, fruit has been consistent like mango, that type of thing.
It's more like if I hear about something or see something and I absolutely need to have it that day and I will do anything I need to to get it.
Like that's more the vibe.
Like the other day, a club sandwich. I saw a club sandwich and I was like, I absolutely need to have a club sandwich today.
Or you know what's been happening recently that really is quite annoying the europe photos everyone's posting online and how good that european pasta looks and the italy and the france and the that i mean and i can't get to it yeah that's the vibe like if i see something i need it what bottoms and tops are you working out in are you finding you need to try different types yes i i'm in a good spot now with where i'm at bras are still my biggest challenge i'm wearing my form shorts my one of my closest friends sammy spalter owns the company i wear my form shorts size large i did size up because otherwise it's
too tight on my stomach i wear like these skims sports bras i've had for so long they are like the only thing that feels comfortable and then i wear like these soft free people like loose crop crop tops.
That feels good for me.
I also love a bodysuit now from like Beyond Yoga.
Those are really comfortable.
A lot of people are asking if I'm having nausea.
I'm not. And I feel for you.
I know it can be so rough.
Like a lot of girls are bedridden.
I have not struggled with that.
I had morning nausea, very mild in my first trimester.
Are you still gluten free?
No, I'm not actually.
i um as you guys might remember i was like dairy free gluten free all the things for my acne for a long time and then once we healed my h pylori and acne i stopped that because i enjoy gluten and dairy so i have it now every now and again are you still weighing your meals or eating intentionally pregnant here too no i have not weighed my meals since probably 2018 maybe like once or twice since then but like not for a long long time I used to use my fitness pal and that was when I didn't understand macros and I didn't really know how to eyeball food now I'm really aware of nutrition and I don't
feel like I have to do that as much are you prioritizing protein or focusing more on healthy fats and carbs love you protein is like always a must for me I try to have protein with every single meal and definitely having a lot of healthy fats right now olive oil olives cheese you know avocado i think that's really important when you're pregnant and carbs yeah i mean i have rice potato pasta like i'm a little bit less worried about that stuff right now i need to know the cereal you're eating and what kind of milk purely elizabeth vanilla blueberry blueberry and that was like a farm milk that I
had from Austin that was like organic whole milk does anything trigger acne for you anymore I mean I have a couple zits I feel like they're hormonal but they're like on the side of my face so that makes me wonder if it was like a hair product maybe but I don't get the same level of acne as I used to have like it used to be so so bad so anything else I'm like just grateful for this is an ad by better help workplace stress is now one of the top causes of declining mental health with 61 of global workforce experiencing higher than normal stress to battle stress most of us can't wave goodbye to work
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What workouts do you typically do and for how long?
It's always weightlifting for me.
You guys know I love a weightlift. When I work out alone, probably 40 minutes.
I'll do like circuit style training, like full body, upper body and lower body in one.
And then when I'm with the trainer, it's for a full hour and it's usually focused on either legs or upper body.
Are Bloom Bloomgreen's pregnancy safe.
I am taking them, but a hundred percent talk to your doctor and figure out if you feel comfortable with it.
But I feel good about it.
The brand of salmon roe, the company's called Vital Choice, Alaskan salmon and salmon roe.
And we order both our salmon and salmon eggs from there.
Do you have any unhealthy cravings?
I mean, yeah, honestly, not that bad, but like I do enjoy pizza and pasta like more savory stuff honestly than sweet which I'll obviously enjoy when I feel like it.
What app are you using to track Coco Bean?
I love that you guys are calling him Coco Bean.
What to expect is the name of the app.
It's really cute like it shows you the fruit size of the week and you get to watch a video of like what's happening.
I remember you used to eat quite blood sugar friendly.
Is that still the goal for you?
It's definitely something I think about and I think I am someone that's like blood sugar sensitive so like like if I'm having yogurt I'm not gonna put honey on it because it doesn't make me feel great I like the taste of it and I think honey is good for you but if I have too much sugar at a meal I won't feel good afterwards I've always been that way so I think it's just kind of how I live now um but it's not something I think about too much honestly do you sweeten your matcha lattes no here's the the other thing like i don't love a sweet drink never have never will like i know everyone's obsessed
with the brown sugar shaken iced thing from starbucks and it does sound good to me but i never enjoy that type of um drink so no i never sweeten any of my drinks do you drink cold drinks again like smoothies yes i do before my transfer and like at the beginning there's like a chinese medicine rule that you don't consume anything too cold because the embryo likes it to be warm that was just something i followed but now i am eating cold things thank god because it's hot here are you riding red still if not what's your plan with him during pregnancy i have chosen to not ride horses while pregnant
it just for me i've had too many freak things happen while riding and i just know it's never going to be worth it for me and i miss it so much and it hurts my heart to even think about it.
Red is being ridden by this lovely girl, Kaylin, who works at the barn.
She rides him every day.
I even got him like fitted a new custom saddle.
He's loving life. I miss him so much. I really need to go visit him.
But honestly, I think I'm just really emotional.
But when I go and see him, it like hurts my heart that I can't ride him, which is silly.
I should just go groom him or something, but I miss it so much. It's such a joy in my life what's your go -to meal when nothing sounds good toast eggs and fruit honestly like that's kind of my go -to are there any foods you have been told to avoid but haven't i mean i think everyone says like don't eat deli meat undercooked meat i make my meat medium rare and i've sort of switched maybe to medium now um i still eat deli meat as long as it's from a good place because i read the studies on it and i i felt like it was okay i don't eat sushi i avoid eating too much tuna or fish with like like larger
fish with metals in them i don't drink alcohol unpasteurized yogurts or milk i don't think i've done that i think everyone has like different takes on things and you know i would recommend getting that book what expecting better by emily oster i think that's a good one to read because then you can kind of make your own decision based on the facts and the statistics rather than someone just like telling you, you know?
Do you have any anxiety about losing the weight afterwards?
I don't. I think because I've done it before on my own, I don't have anxiety about it because I just know I'm capable of it.
Does that make sense?
Like having gone through my own weight loss journey, naturally, I know what to do.
So no, I don't really have anxiety about it.
Why aren't you doing any core workouts?
Isn't it good to strengthen than your pelvic floor i definitely want to incorporate pelvic floor specific exercises which i haven't done yet i need to look into that but i just was told by my ivf doctor that doing unnecessary amounts of core workouts wasn't necessarily a good thing so like that's why i stopped going to pilates because there's just so much core but anything that's like pelvic floor focus i would definitely do someone said didn't you say farm fresh eggs trigger your acne i don't find that anymore that was only when i was struggling with h pylori did you use glp1 before to lose weight
and will you do it again no when i lost the weight in 2017 2018 i lost 90 pounds i didn't even know what glp1 was it probably would have been helpful but i didn't know what it was and who knows if i'll ever take it one day i've had some interesting conversations about it on the show and i know so many people it has helped greatly so i'm not anti it but i also know that I'm capable of doing it naturally.
What do you recommend to have for breakfast in early stages of pregnancy?
Okay, so obviously I'm not a professional.
I'm not qualified to give you guys advice.
And I also didn't struggle that much with nausea.
But when I did have some nauseous days, I loved having a protein bar to grab that was quick that I knew I loved.
I also think simple toast with butter sometimes is just the easiest with some salt on it.
Definitely put salt.
I I think people are afraid of salt and that can actually help you with like electrolytes and minerals.
I was able to eat eggs.
Not everyone is, that's okay.
Maybe you do a smoothie instead and make it drinkable.
I also think like rice cakes, fruit, like just keep it really, really simple.
Guys, thank you so much for tuning into today's nutrition workout skincare update.
I hope hope it was useful to some of you and gave you some ideas, I am going to start uploading more what I eat in a days during my pregnancy just to give you guys ideas and I would love to hear what you're enjoying right now, share it with me, leave a comment, leave a review, also don't forget to subscribe, I upload a new episode every Monday, we have some amazing guests coming on the show, I know you're going to love them and I will see you guys in the next episode, bye.
thank you for joining us on the pursuit of wellness podcast to support this show please rate and review and share with your loved ones if you want to be reminded of new episodes click the subscribe button on your preferred podcast or video player you can sign up for my newsletter to receive my favorites at mariluwellen .com it will be linked in the show notes this podcast is a Pursuit Network production.
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