← Pursuit of Wellness
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Mari Llewellyn
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 going to 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 in on the things I'm eating. Cuz 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 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. 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 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 stuff 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 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. Cuz I can't just work out fasted the way I used to. I need to 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 cold milk and the crunch is just giving me life right now. And I put slice of banana in there. I have two eggs from my chickens, two fresh eggs. Love my girls, they're working hard back there. 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. Sometimes I'll take my bloom greens. Yeah, that's pretty much it. I actually have way simplified my supplements being pregnant. Function Health is the only platform that gives you access to the kind of data most people never see see and the insights to actually take action. Inside Function you can test over 160 biomarkers from heart and hormones to toxins, inflammation and stress. You can also access multi region MRI and CT scans, all tracked in one secure place at a time. You guys know I have had Dr. Mark Hyman, the co founder of Function Health on the show multiple times. Him, Dr. Huberman and Dr. Jeremy London are all behind Function Health. 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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, 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. 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 matches 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 because Austin is 100 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, 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, oh, not over 200 or something. I. I mean, I just have two marches 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. 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, push ups. 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 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 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 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 rate's 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 below, maybe a little above. Depends on the day, really. 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 so we're going to do some sort of like moderate easy hikes. The weather there is gorgeous. I just can't wait. 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Think of Shopify as a toolkit for entrepreneurs, equipped with everything you need to launch and scale your business effortlessly. I always recommend when people are starting a business to start with Shopify. It really makes it so easy to customize the look you want for your website, the process you want, and sell easily on social media, which is where most people are shopping now. Whether it's a side hustle or a storefront, with Shopify you can sell anywhere. So if you're ready to build your own empire, whether it's merch products or the next best idea, get on shopify.com/mari M A R I and make it happen. That's shopify.commari I'm so excited for you guys to start your journey. Okay, let's also just talk about quickly skin care 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 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 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 time. So just 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. 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 at myself Tanner. It wasn't 100 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. 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 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 Spolter, 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 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 am. 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. 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, like just grateful for? This is an ad by BetterHelp. 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. But we can start small with focusing on wellness. A holiday is great, but it isn't necessarily a long term solution. 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It can be a lot with the Bon Charge red light mask it is incredibly easy to incorporate in my routine. I just do it for 10 minutes a day and I'm on my way to clearer, firmer and more radiant skin. It's become my go to skincare device, allowing me to feel refreshed and confident between spa visits. I also feel like it's so easy to habit stack with the red light face mask. You can wear it while cooking, watching tv, making the bed, whatever you need to do. You can kind of wear it on the go. I struggled with acne for 10 years and I definitely have hyperpigmentation and scarring and red light is probably the number one thing I've seen a difference with. So I really like to make sure I wear it every single day also, I'm 31 and I've started noticing more fine lines and wrinkles prop up and this has definitely made such a big difference. Bon Charge Red light devices promise a non invasive approach that utilizes specific wavelengths of red and near infrared light to penetrate skin, offering a range of benefits that continue to garner attention from researchers and health professionals alike. They ship worldwide in rapid time with easy returns and exchanges and a one year warranty. Go to boncharge.com and use coupon code Pursuit P U R S U I T to save 15 off. That's B O N C-H-A-R-G-E.com and use coupon code PURSUIT to save 15%. What workouts do you typically do and for how long? It's always weightlifting for me. You guys know I love a weight lift. 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 Greens pregnancy safe? I am taking them but 100 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 is 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, 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 Cocoa Bean? I love that you guys are calling him Cocoa 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 going to 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. But it's not something I think about too much, honestly do you sweeten your matcha lattes? No. Here's 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 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. 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 Auster. 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 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 way in 2017, 2018, I lost £90. 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 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 skin care update. I 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 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@marielewellen.com it will be linked in the show Notes this podcast is a Pursuit Network production brought to you by MC Kayla Phillips, Joel Contarte, Daviel Waldner and Mackenzie Meisel. You can also watch the full video of each episode on our YouTube channel at Pursuit of Wellness podcast. Love you po girls and po boys. I will see you next time. The content of this show is for educational and informational purposes only. It is not a substitute for individual medical and mental health advice and does not constitute a provider patient relationship. As always, talk to your doctor or health team. It.