Post Partum C-Section Advice: Part 2-Exercise, Eating and Mindset

I wrote this post is to share with you a basic overview of what I did to lose ALL my baby weight in just 3 months!

Keep in mind that every body is different and unique. Listen to your body, the signs it sends you. The take home message for diet is to eat for nutrients, not to worry so much about calories. If you eat nutrient dense foods, you will be full and satiated for longer.

I'm not saying calories don't matter. They do. Calories in have to be less than calories out to lose weight. My point is that if you chose more nutrient-dense foods, your body will be more satiated and you won't have as many cravings or be as hungry.

Diet: what did I eat?

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Here's what I do as far as eating goes. The proof is in the raw-pudding! Remember that when you're breastfeeding, you need to get at least 500 extra calories per day to support your milk production and the health of your baby. Don't worry, you burn it during breast feeding! (about 500 calories/day) The rule of thumb when you're eating is to think about NUTRIENTS not just energy/calories. Ask yourself what NUTRIENTS are in your meal, not just putting empty calories into your body. For example, when reaching for a snack, don't eat 5 rice crackers because they are low in calories, eat an apple and a handful of almonds because then you're getting vitamins, fiber, protein and good fats. (and you'll stay fuller longer!)

Some bullet points of what I've been doing in any given day:

*Every day I get some raw juice or smoothie. 4-5 days a week I get a green vegetable juice, and every single day I make a Super-Mommy-Power smoothie. I also have 1-2 coconut waters per day-I feel so dehydrated from breastfeeding that coconut water is really the only thing that quenches that thirst.

Here's a recipe I make variations of just about every day:

Super-Mommy-Power Smoothie

  • 1 Cup Almond, Rice or Hemp Milk/Coconut Water
  • 2 teaspoons maca (excellent for energy and to balance crazy mommy hormones!)
  • 1 tablespoon cacao powder (chocolate in it's most raw form, super high in antioxidants!)
  • 1 tablespoon coconut butter or almond butter (both have GOOD fats and are good for skin, nails, etc)
  • 1 tablespoon coconut oil (speeds up metabolism) or flax oil (omega-3)
  • 1 scoop raw protein powder (keeps me full for longer, no soy or whey)
  • 1 banana (tip: after bananas get ripe, put them in Tupperware or a Ziploc in the freezer for easy smoothie access!)
  • 2 teaspoons spirulina (blue-green algae, great for iron and protein)
  • 1 tablespoon agave or 2 drops of chocolate stevia
  • 1 handful of ice
  • top with goji berries and granola! (this smoothie also satisfies my cravings for sugar and  chocolate... only this is all the right stuff!)

*once or twice a week I get animal protein. Free range, Hormone-Free, Organic steak or fish. I'm not much of a chicken/turkey person but I learned to really like steak during my pregnancy. I've always loved fish. I add greens and veggies to every meal. Make sure you get double the veggies vs quantity of protein. We eat sushi A LOT, but make sure if you're going this route that you don't just get rolls-lots of white rice/empty calories. Try and get some sushi or sashimi so you get more protein and less rice. Use the green lid soy sauce (lower in sodium) and don't use a lot of that either! you only need a little bit, especially if the fish is fresh! I also always get a seaweed salad which is excellent for digestion, iron and calcium.

[caption id="attachment_1641" align="alignleft" width="227" caption="sprout salad with veggie buger"][/caption]

*I eat a huge spinach or mixed green salad for lunch almost every day-lots of sprouted seeds, nuts and beans to get as much protein as possible. I add a veggie burger to the salad also and use lots of flax oil and/or olive oil for the good fats. (tip: good fats get rid of bad fats, we NEED good fats for our brain and body functioning!)

*I always have snacks with me in the diaper bag or in my purse, I usually snack on 1 protein bar every day and some type of trail mix I make. My favorite blend is a trail mix with: cashews, goji berries, dark chocolate covered cacao nibs, soaked almonds, sprouted pumpkin seeds, sprouted sunflowers seeds.

I found during these months that I would get FAMISHED If i didn't eat every 2-3 hours. If I waited more than 3 I thought I would die. DON'T get to this point! You are exerting so much energy taking care of the baby, nursing, etc... never mind if you get an exercise in TOO! Besides, when you let your blood sugar drop this low it does crazy things to your metabolism and your body goes into starvation-fat-protection mode, aka something you don't want.

Exercise/Body/Fitness

The first 2 weeks I was very gentle with my body and focused on bonding with my baby.I was eating very healthy and nourishing foods and was wiped out from the surgery.

The 3rd and 4th week I got to WORK! I worked with a friend of mine who's also a personal trainer twice a week to start building strength, but mostly to build my confidence. I was scared at first to do anything ab related (since I had a c-section) but he quickly and safely helped conquer this fear as well.

Each session I felt stronger and stronger. We mostly used resistance bands or exercises using my own body weight (like plank, pushups, yoga) so you don't need a gym to lose weight! Here's a great workout you can do at home in place of the training session I did.

Some people don't think exercise makes a difference. What I know is that I feel better when I exercise than when I don't, and I'm more mindful of the food I'm putting into my body when I do. Also, when you look at the calories in vs calories out rule, it means you have more wiggle room in the calories in.  Works for me!

Here's what my work-out/exercise schedule basically looked like:

Monday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs (see pics below) for 10 minutes

Tuesday-30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)

Wednesday- Yoga class 60-90 minutes

Thursday- 30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)

Friday- off day, maybe some baby exercises while holding him and/or some stretching/yoga while watching tv

Saturday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes -or- Yoga class

Sunday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes

[caption id="attachment_1618" align="alignleft" width="300" caption="baby sit ups!"][/caption]

On the days I'd walk outside with Kai in the stroller I usually took the dog too. Sometimes my hubby would join. But those were days I set out with an intention to be out for 30 minutes for exercise, so I'd walk a little faster than a normal walk. On other days I still would walk the dog but I didn't count it as exercise.

I also didn't count walking around in general, carrying the car seat everywhere, carrying 3 bags around plus baby, cleaning, standing, etc. I considered all of this stuff bonus, plus it speeds up your metabolism to be active.

It's been so much fun using Kai in my exercises, especially because he LOVES IT! (see pics and video to come!)

I've now lost ALL MY BABY WEIGHT, and it took 3 months! This is definitely something I wanted to share with you, since many moms are nervous it will take them a whole year to lose their weight. Some people say "give it a year, they were in your body for 9 months it should take that long to lose it." I don't agree. I definitely worked hard, but in my opinion, if you worked half as hard as I did you should lose your baby weight in 6 months, tops. I think a huge factor in my ability to jump back into a workout routine was that I exercised up until the last possible second in pregnancy, so my "off time" was only about 4-5 weeks total, not 9 months. If you ARE pregnant, check out my article about pregnancy and exercise. Thanks for reading and GOOD LUCK! let me know how it goes, share your stories with me!

 

 

 

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Philosophie Tribe Discounts

Welcome, Philosophie Tribe!

I love spreading the word about the beautiful things that help me and my family stay healthy and happy and am thrilled to share the ❤ with you, my incredible community! In the list below, I share my favorites – everything from yummy snacks to fun wellness events – AND also provide promo codes so you can save big :)

I recommend bookmarking this page since we update it often with new faves, as well as checking out my latest Heart of the Week every Friday!

xx,

Sophie  


Food + Nutrition

Square Bar

These are a perfect smoothie topper for when you want a really filling and chocolate-y smoothie bowl. It’s definitely more of a dessert bar, but it has tons of protein so it balances out the sugar. They have a mint+chocolate flavor that is to die for, but every flavor I’ve tried so far is amazing.

Save 20% off with promo code “PhilosophieMama”!

Sun Potion

I love adding Sun Potion’s tocos to my superfood smoothies! This magical ingredient not only gives smoothies their creamy texture, but is also exceptional for your skin and connective tissue!

Save 20% off with promo code “SophieLove”!

Ritual

While I feel like there aren't a lot of vitamins or supplements that I can get behind, I've been a big fan of Ritual Vitamins for a really long time. Within HALF AN HOUR, I can feel a boost of energy from the vitamin B12. I love that I can feel the effects of Ritual so soon after!

Use this link to buy your Ritual supplements: http://ritu.al/SJ

Personal Care

Osea Malibu

As a super busy mom, I am a BIG fan of using all-in-one products. They are like little miracles that save me energy, money, and much needed time! I love OSEA Malibu’s deep cleanser, which is an exfoliating face wash, an amazing anti-razor burn shaving gel, and an awesome solution for acne spot treatment - all in one bottle.

Get free shipping with promo code “PHILOSOPHIE”!

Apparel + Accessories

Beach Riot

These are some of the most cute AND fierce swimsuits I’ve seen! I’m in love with their unique prints and have been rocking them all summer at the beach.

Save 20% off with promo code “sophie20”!

Neshama Project Jewelry

My soul sister, Rachelle Tratt, makes these beyond beautiful jewelry pieces with stones from Israel. I love that 10% of each purchase goes towards supporting Innovation Africa.

Save 15% off with promo code “Soulsister"!

Diff Eyewear

Not only are these sunglasses super cute, DIFF Eyewear also donates a pair of reading glasses for every pair of sunglasses sold. How amazing is that?

Save 25% off with promo code “SOPHIEJ”!

Events

Good Festival LA (February 2018)

Join me at this all-day event created to ignite your passion for wellness and inspire you to achieve your GOOD life! I’ll be speaking and can’t wait to drink green juice, meditate, and powwow with you.

Save $10 off with promo code “PHILOSOPHIE 10”!

For the Kiddies

Ice Cream Castles

I’m OBSESSED with these cute clothes for kids–just check out this perfect little outfit on a perfect little dreamer, and you’ll see what I mean.

Save $25 off your entire order with promo code “PhilosophieMama”!

BlackiBoys

These clothes are made for kids who like to play hard, break rules, and get a little bruised (basically my little one, Leo). I also wear their adult romper on the reg – it’s SO comfy!

Save $20 off with promo code "sophie+mamas"!

What special things spark joy for YOU? Tell us on Facebook with #MyPhilosophie!

4 Rituals for the Fall Equinox + Jewish New Year!

Happy Fall Equinox + Jewish New Year!
This is a time for reflection and refinement. Let the light pour in on this Autumn Equinox and New Moon in Virgo. This period marks the transition from old into new. We now have the opportunity to release old thoughts, beliefs, and habits as we let go of the old year.
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Together we can ride the rush of the new energy of the Lunar New Year to renew, reset, and rewrite the story of our lives. Here are 4 rituals you can do to bring in the new year with grace + intention:
1) Light a candle. The candle's glowing light will symbolize the reflection of your past year.
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2) Free write or journal about a few things you want to let go of from the years past. As we move into Fall, shorter days, and darker energy, what shadows do you want to embrace and focus on in this moment? Write a few sentences about your shadows and what you've learned from them.
3) Set intentions for the coming year. How can you utilize the Virgo moon + sun energy to create healthy new rituals for the New Year? 
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4) Light palo santo and walk around your home, to every single corner, saging yourself, your family, your entire space to start fresh and new. Take time for self care + reflection. 

We love you all so much! Please give yourself the time you deserve to celebrate this oh-so-special moment 
What intentions are you setting for this new period? Share them with us on Facebook with #MyPhilosophie!

Celebrating the New Moon

I always find the New Moon to be such a magical time for setting intentions, listening to your intuition, and allowing yourself to cleanse + reset. Tomorrow night I'll be doing a  Full Moon Celebration + New Moon Temple with Free People in Santa Monica. I would absolutely love to see you beauties there, especially if you're new to celebrating the beautiful changes that come with the moon!
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Read on to catch my interview with Free People, where I share everything from my favorite crystal to how the new moon affects us!  
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Your astrological sign:
Taurus Moon, Taurus Sun, Virgo Rising (earth mama!!!)
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Your spirit animal is:
 My son, Leo the Lion
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You are a yogi, raw food chef, healer, health coach, mother. What can you NOT do? 
We can all do anything we want. Truly. We are all standing in our own way because we think we have to do it perfectly or "right". There is no right. There is just showing up and doing.
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Best piece of advice you ever got:
Learning the word "no". That saying "no" to others is actually oftentimes saying "yes" to yourself. 
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Worst piece of advice you ever got:
I get all sorts of unsolicited advice from other mothers. They loveeeee to share their two cents even when it isn't asked ;) 
Go-to superfood:
My Berry Bliss Superfood + Protein Blend. It's packed with Vitamin C so it works on supporting and strengthening our immune system while helping our skin glow from the inside out. I add it to smoothies, juice, oats, yogurt, and just about anything else! 
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Your upcoming workshop in Santa Monica is about the new moon. How does it affect us?
As women, we are all affected by the moon and her shifts. The new moon is a time to start fresh, set new intentions for the month ahead, connect inward, and check in with our shadowy side. This is a time to journal, take long baths, meditate, rest, and cleanse. Solo time is necessary. 
What should we be learning from this experience?
That it's completely normal to feel more emotional around the new moon, that it's vital to connect with other women to be truly "seen" and felt, and that we are always supported and held by our sisters, even if we don't always see it or feel it. 
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Your favorite crystal and why: 
Citrine is so beautiful. It also manifests abundance + brings energies of generosity so that the prosperity + success is shared. Citrine is a solar plexus chakra stone used metaphysically to increase, magnify, and clarify personal power + energy.
What does free mean to you?
Free means expressing + living without restrictions – mentally or physically – so that I can feel open, vulnerable, and fully connected. Free is a state of mind, and I can get there as long as I'm focused on the moment + not future tripping or living in the past. 
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How do you celebrate + embrace the New Moon? Tell us on Twitter with #MyPhilosophie!

Heart of the Week: Fall Equinox Cleanse + HUM Nutrition

Now that fall is upon us, we’re beginning our gentle cleanses to welcome the new energy of the season. The best part about nourishing food-based cleanses is that they naturally detoxify the body without making you feel hungry all of the time, which is super common during juice-only cleanses. Instead, you restore your body with vibrant, healing foods and supplements like Hum Nutrition that further amplify the benefits of your cleanse!

The Philosophie Cleanses provide LOTS of fiber, so while you're cleansing, I recommend taking Hum Nutrition’s Flatter Me, which helps your body digest what you eat, as well as reap all of the nutritional rewards of these foods. If you aren't digesting your food properly, you’re not getting all that you can out of these high vibrational fruits, veggies, and superfoods!

While cleansing, I also love taking Hum Nutrition’s Beauty ZzZ, which ensures that I get a night of quality sleep. A full 7-9 hours of sleeps is SO essential to our day-to-day routines, let alone when we’re doing a cleanse.

If you're looking to feel lighter or gain more internal clarity, definitely check out our line of cleanses + email me at sophie@thephilosophie.com if you need help choosing the right cleanse for you!

Do you have any questions about your Fall Equinox Cleanse? Share them with us on Twitter with #MyPhilosophie! 

5 Tips for Cultivating a Walking Meditation

The simple act of walking can be one of the most blissful and serene moments in your day. It’s an opportunity to clear your head and be mindful of your surroundings – to celebrate and savor the small, beautiful things in your community. The vibrant marigolds, the toddler and her mother playing in the sprinklers, the mailbox with the flamingo whirligig bobbing up and down in the wind. The sweet things that are not to be missed and won’t be missed when you fully embrace the practice of walking.

To cultivate a walk that is both meditative and rejuvenating (and in every sense, a chance to stop and smell the roses), follow these 5 tips before you step out the door.

  • Hydrate with a nourishing superfood smoothie. It’s important to keep your body properly hydrated, especially if you’re taking a walk in the heat of summer–nor do you want to be hungry! Blend up coconut water, leafy greens, a frozen banana, mango, and pineapple, along with some chia and flax seeds, for a nutrient-rich, tropical drink that will help you focus on your walk.

 

  • Wear cute, comfortable clothes and shoes. Slip into a workout top and tights that will let you move freely (and not overheat), along with a pair of kicks with good support.

  • Keep your phone at home (or in your pocket). When you begin you walk and step outside, think of it as entering your yoga studio. Let your phone rest. Leave your list of to-dos, your dinner plans, that spreadsheet you’ve been working on all morning behind. Limit distractions that would bring you back into the daily grind of your life and – instead open yourself up to the “distractions” of the outside world – the fireflies, the oak trees, an old jazz tune floating out of a neighbor’s cracked window.

 

  • Set an intention for your walk. Again, think of this as a yoga practice, where you set an intention, a guiding light that helps you stay on the path you’d like to walk. It could be an intention to find gratitude, to be open and receptive to your surroundings, or to find calmness and serenity during your steps.

  • Walk with a friend or your four-legged pal. Ask a friend to join your walking meditation. Instead of swapping work stories or recapping the latest episode of your favorite show though, take the time to explore your environment together. Dogs also make wonderful buddies for walking meditations since they’re fully tuned into the moment (squirrel!) and can help you connect to it as well. If your dog is being extra good on your walk, be sure to reward him or her with these Superfood Doggy Biscuits!

Do you ever go for oh-so-calming, meditative walks? Tell us on Twitter with #MyPhilosophie! 

Green Dream + Berry Bliss Layered Pudding Recipe

This spectacularly layered yogurt pudding recipe brings together the detoxifying, beautifying powers of Green Dream + Berry Bliss! Make this dreamy creation on a weekend morning when you have plenty of time to savor the gorgeous green and magenta hued pudding OR as a midday treat when you need to boost your energy levels, fight any hunger pangs, and allow your mind to meditate on the relaxing task of preparing a high vibrational food.

So what goes into making this beauty? It's actually quite simple! Each layer only features 4 ingredients – a superfood blend, a superfood-infused honey, yogurt, and leafy greens or juicy fruits. Just blend up each protein-packed layer and pour into a tall glass, along with any granola or fave toppings! 

Gather This:

 

Do This:

In the blender, combine one cup of yogurt with spinach, Green Dream, and Green Bee Honey. Set aside. Blend a separate cup of yogurt with the berries/pitaya, Berry Bliss, Berry Honey, and set aside. Layer a jar with the two yogurt blends + sprinkle with granola or more fruit! 

It always makes my day to see your beyond beautiful superfood creations – especially when they feature lovely layers! Share yours with us on Insta with #PhilosophieSuperfoods!