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mommingwithlupus · 4 years

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7 Reasons to Exercise at Home

I used to go to the gym and honestly I love the gym atmosphere, but nowadays it's not for me with my schedule and family life. I used to go with a friend and sometimes alone before I had my second child. My son was old enough to leave him home and the gym membership was only $25 per month. Not too bad and I had time after work to join in on classes and even extra cash to pay for a personal training group for another $120 per month. Well, once I had my second baby I no longer had all these luxuries. Not only did I now have to pay for the new cost of daycare and diapers, I also couldn't find the time to get to the gym. The few times I tried, the Kids Club would call me to come get my crying breastfed baby so I could nurse her. My workout would get interrupted because she was so attached to mom and I couldn't be gone for 20 mins without her having a meltdown. I decided to try a new routine and exercise at home. I'm so glad I did! Now that I have 3 kids, I can't see myself doing anything else. Exercising at home makes life so much easier for me and there are so many apps and streaming methods that can be used these days that anything I need is available somewhere.

Here are the reasons working out at home is the best option for me as a mommy of 3 and a lupus warrior:

Available Any Time- Whether you are an early riser and want to exercise before the kids wake up or you wait until the afternoon or evening to fit in your workout, your home is always there and so is whatever streaming method or app you like to use. I have tried so many times to wake up early, but I just can't seem to stay consistent with it so I exercise during my lunch break and/or as soon as I get off work.

Pause Button- Exercising with the kids around can be tough sometimes. One is calling for you to wipe her butt from the bathroom, the other is crying because she dropped a toy, and another is asking if he can go to his friends house. They all see your obviously busy, but kids will be kids. For the things that can't wait like diaper changes and toddler booboos, there is the magic pause button. Push pause, take a few minutes to do what you need to do, and come back. The workout won't go on without you and you won't miss a thing.

Judgement Free Zone- Going to the gym or taking a group class can be hectic and you may feel uncomfortable around others that may be more physically fit or advanced in the class. At home there is no judgement. You can go at your own pace and don't have to feel anxious about trying to keep up with others. As long as you stick with it you will get better and stronger every time! Don't feel discouraged if the trainer on the video does 25 reps and you only did 15. They can't see you and are just there to motivate you and keep you going. Write down your reps and push for more next time. Watch your progress and eventually you will be up there with the rest of them.

Several Options- There are so many apps and streaming options available. I love this because I can plan my workout based on my day and how I'm feeling physically. If I know I won't have time for a long workout because my son has a football game or we have dinner plans with friends, I can choose a workout that I can fit in during my lunch break or quickly after work. Or if I'm feeling drained and low energy I may want to do yoga or another light workout. Is the weather nice out and you don't want to stay indoors, there are plenty of apps for timing your run or incorporating some outdoor strength training. Here are some of the programs and apps that I recommend:

BeachBody On Demand- This is my personal favorite! There are so many choices. They offer high intensity workouts, strength training, pre and post-natal, dance, yoga, and more. If you don't like one, try another. Plus they also have nutrition guides and discounts on their Shakeology products.

5K Runner- This is similar to a couch to 5k app. If you have a goal to build your endurance, but haven't ran in who know how long this is a great app to help you get started. When I started using 5k Runner that first week of only running one minute at a time was brutal, but now it's a piece of cake. The app tracks your distance, maps your track, counts calories burned, and gives you little motivational shout outs during the run (you can turn that off if you're not into that).

You Tube- There are so many videos out there that can be streamed from the comfort of your home and You Tube is a free way to get access to fitness videos. Just search what you feel like doing that day and there's a video for it. I recommend looking into credentials of whoever the video is from though. You don't want to take fitness advice and workouts from someone that doesn't have the experience and knowledge that they should and could potentially cause your body more harm than good.

Map My Run- I'm a runner and love to join fun runs and 5k races when I can. This app helps me to track my time and maps the area I running in case I want to save the track for another run or share with my friends. The app will tell you when you have hit a mile and tell you your time and pace during the run making it easy to set goals and know how you should do next time. I love the motivation from seeing my other friends using the app and we cheer each other on when posting our run stats for the day.

Saves Money- Exercising at home means you don't have to spend the money on a gym membership, personal trainer, or the added childcare cost. Most apps and streaming methods are free. BeachBodyOnDemand is either $100 for a whole year or $10 per month. Much cheaper than a gym membership. Equipment is not always required and if there is a workout that you want to do that requires equipment, you usually have the option to purchase either from the video provider or anywhere they are sold. There are plenty of workouts that do not need any equipment and you still get amazing results.

Time Saver- The commute to the gym or class alone could be a reason you don't make it to the gym. You worked all day, then drive to the gym, change, exercise for 30 mins maybe an hour, change again, drive home and then do whatever else your night has in store. That's only if you don't also have to pick up the kids, drop them off at the kids center, and pick them up again. Exercising at home could cut off up to an hour of this time. You simply get home from work, get changed and pop on your video or app. When you are done, you're done. Already at home, can jump in the shower or get dinner started right away. You can do whatever you want with that extra time. My 4 year old is usually in daycare (before the quarantine-now shes home every day) until 6:30. I get off work at 4:30, can start exercising by 5:00, work out for 30 mins-1 hour depending on how I'm feeling, and then go pick her up or start dinner while my husband picks her up. I don't have the stress of running around. When I went to the gym, class didn't start until 5:30 so I had to rush from work to daycare, take her with me to the gym, then rush home after so we don't eat dinner at 10 pm.

Example to your loved ones- You are exercising at home. Your children see you, your spouse sees you, your friends may see you, the neighbors, anyone in the area close to you. Just doing this alone is motivation for them to live a fit life. My teenage son refuses to exercise with me, but he has started exercising at home on his own and has been motivated to be healthier. My 4 year old daughter will join in on workouts she noticing me doing that look fun like dancing and yoga. I tell her I'm exercising to be strong and healthy and now she goes around always talking about how she is strong and healthy because she exercised with mommy. It's a lifelong impression for the betterment of your children. They develop a healthy habit that will last with them in their future and go on to your grandchildren and theirs. Even if they don't want to jump in with you, you are still inspiring them to live a healthy and fit lifestyle just by them seeing you doing so and the benefits it has for you.

As a mom of 3 and also battling with lupus, exercising at home has been the very best thing for me. My schedule is managed better, it helps as a stress reliever, saves me time and money, and I can take better care of myself and my family. I feel great and have more energy. On days when I feel drained and fatigue is taking over, I can take a day of rest and my workout will still be there tomorrow waiting for me to press play. I won't miss a class and fall behind and I'm never running late. I stay motivated because my family sees my progress and how much it helps me and I cannot let them or myself down. I work on myself so I can be a better example and a better mom overall for my family. You can make your schedule any way that you would like. Start slow and build yourself up to where you want to be! It's all in the palm of your hands and in the comfort of your own home. You're already there, just jump up and get started!

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mommingwithlupus · 4 years

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Paleo Breakfast Egg Cups

I absolutely love making this because it’s so easy, quick, and I can customize it for the whole family. I usually make a pan for myself and eat 2 each morning so they last the whole week and I make a pan for my son and husband to split. If you don’t have time to make breakfast each morning or you know you just don’t have the energy for that every day then this recipe is perfect for you! You can make your whole weeks breakfast in just 15 minutes.

You will need your dozen eggs, cherry tomatoes, bacon, and any other veggies you would like to add. The guys in my house love cheese and less veggies so for theirs I only use beaten eggs, the cherry tomatoes, and sprinkle some shredded cheese on top (the cheese makes it no longer Paleo, but they only follow Paleo if that’s what I’m cooking).

Step 1: Preheat oven to 400*F. Grease all 12 cups of regular sized muffin pan with coconut oil or ghee so the cups don’t stick to the pan.

Step 2: In a skillet, cook bacon about 2 mins (bacon must still be flexible enough to circle around cups in pan) Set bacon on paper towel to absorb grease.

Step 3: Once the bacon is cool enough to handle, place 1 bacon around the edges of each muffin cup.

Step 4: Crack an egg in every cup. Add 4 pieces of cherry tomato and additional veggies to each cup. If you prefer beaten eggs, beat eggs in a bowl and then pour in each cup.

Step 5: Place in middle rack and cook in oven for 12-15 mins for soft eggs, 15-17 mins for hard eggs. Serve warm and refrigerate leftovers for the week!

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mommingwithlupus · 4 years

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Hi Mommas! Thank you for following my page. I was diagnosed with lupus on 2016 after my second baby. I read the side effects of all the meds I was prescribed and decided that was not for me. I did some research and changed my diet and started exercising more consistently. Now 4 years later and another baby added to the family I am still free from meds. I’ll admit my last pregnancy was the worst and I barely had the energy to move let alone exercise. After I had her I still couldn’t find the energy to take care of myself. I felt sick and in pain all over. She is now 5 months old and I decided NO MORE! I can do this and I can get myself back again. Lupus will not keep me down. Yes I’m in pain but not moving will just make it worse. I have to move more and build myself up physically and mentally to feel better and tell my illness who’s really running my life. I know this method works from previous experience and there is no reason to not start again. Sure, I’m having to start over but at least I’m taking those first steps and each day has been getting easier and I already feel better. I hope you ladies benefit from following this page and I can help you on your journey to a happier and healthier you! #lupusmom #lupus #lupuswarrior #autoimmunedisease #getupandmove #autoimmunewellness #lupusawareness #chronicillness #chronicillnesswarrior #manifesting #fitmom #fitnessmotivation https://www.instagram.com/p/B_QkKNLpgnE/?igshid=15by2ujsre62j

#lupusmom #lupus #lupuswarrior #autoimmunedisease #getupandmove #autoimmunewellness #lupusawareness #chronicillness #chronicillnesswarrior #manifesting #fitmom #fitnessmotivation

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mommingwithlupus · 4 years

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What Can I Eat? Paleo vs. Non-Paleo Chart

Switching up your eating habits can be hard especially in the beginning. Whether you are eating healthier to lose weight, battle disease, or simply feel better, the Paleo diet may be for you. It’s full of nutritious foods including meats, veggies, fruits, and healthy fats. Stuff like refined sugars, grains, and dairy are avoided because they negatively impact gut health, cause inflammation, and disrupt hormones. Any easy way to remember what is okay to eat is to think about the Paleolithic times (or caveman days). When you want to eat something, but are not sure if it’s Paleo, just ask yourself WWCD (what would cavemen do)? Do you think cavemen had the ability to milk the wild buffalo they just chased down and killed to feed the family? Probably not. Did they process wheat and make hamburger buns for that buffalo meat? Very unlikely. To make it a little easier for you, here is a chart to see the do’s and don’ts of Paleo:

YES Foods- These foods are high in nutritional value, reduce inflammation, detox your liver and bowels, promote hormone regulation, clear your skin, regulate your immune system, help to maintain a healthy weight, and provides healthy digestion.

NO Foods- These foods do all the opposite. They cause inflammation, are hard for the body to digest, have low nutritional value, irritate the gut and hormone levels, build and store unhealthy fats, and to top it all off some are addictive making us crave the very things that are killing our bodies.

Paleo is not just a diet, it’s a lifestyle. You can choose to start slowly by eliminating things day by day until you are fully Paleo, or you can go all in on day one and see quicker results. Either way you are making a choice to live and feel healthier for yourself and for your loved ones.

#paleodiet #cavemandiet #autoimmuneprotocol #lupusdiet #paleolifestyle #lupusmom #chronicdisease #chronicillness #autoimmunedisease #autoimmunediet #healthyliving #paleoeats #paleochart #butterflywarrior #lupusfighter #lupuswarrior #lupuslife

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mommingwithlupus · 4 years

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Highly recommend you read The Secret or watch the documentary (available on Netflix). The power of the law of attraction has changed my life. Not only does it help my illness but has also helped in my finances, relationships, and much more. It’s a game changer y’all! It’s all in our thoughts and brainwaves emitting positivity instead of fear and negativity. Think and envision yourself feeling healthy, having checks in the mail, getting that good parking spot, playing with your kids, anything you desire and really believe it and things will happen. #thesecret #lupuslife #momlife #chronicillness #lupus #autoimmunedisease #lupusmom #lawofattraction #lawofattractionquotes #rhondabyrne #livingwithchronicillness #powerofpositivity https://www.instagram.com/p/B_OuCKzJ8jv/?igshid=9nuza5cdt22f

#thesecret #lupuslife #momlife #chronicillness #lupus #autoimmunedisease #lupusmom #lawofattraction #lawofattractionquotes #rhondabyrne #livingwithchronicillness #powerofpositivity

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mommingwithlupus · 4 years

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Lupus and the Caveman Diet

When I was diagnosed with lupus, I was prescribed one of the go to drug for this disease, Plaquenil. I looked up the side effects and the one that worried me the most is that it could cause me to get sick easily. WHAT?? You mean to tell me that because I have a disease that makes me feel sick you are going to give me a drug that could potentially make me sick? Um... that doesn’t sound right to me. So I did some research; Plaquenil is an immunosuppresant meaning that overactive immune system that is attacking healthy parts of your body gets weakened in order to protect your organs from damage. Well it may help with your pain and prevent the disease from causing damage. but now that immune system on steroids in now a weak coward. Any illness going around will catch hold of you and easily infect you, possibly leaving you sicker than you would’ve been if you were not on the medication. As a mom, I decided this medication was not for me. Now there are many of you out there that really do need this medication and by all means I am not telling you to stop following your doctor’s advice. However, my lupus was just beginning and having only been sick from it a few times, I figured I would rather risk not taking it than to put myself at risk for other illnesses. Especially with two kids at home that bring all kinds of gross germs into the house, I did not want to be a mom that was always in bed with some illness making me unable to care for my kiddos. But what could I do? My doctor said I need this drug to protect my organs. Then I found the Paleo diet.

What Is Paleo?

I did some research and found that there has been success in managing lupus symptoms with the Paleo diet and exercise. I know, I know... I see all the time that this doesn’t work for everyone and many don’t want to hear it anymore, but it has worked for me! There is no cure for lupus, just treatment of symptoms and if I can take a natural route then that is what I will do. I told my doctor I wanted to weigh my other options first and now almost 4 years later I am still not on medication and rarely have flares as long as I stay consistent with my diet and exercise (as well as managing my stress which we all know can be hard as a mommy but we will talk about that later). “Paleo” comes from the word Paleolithic- yes like the dinosaurs which is why they call it the Caveman Diet. The whole concept is to eat like people did back in the paleolithic times. The food is primal and “real” food mainly consisting of meats, fruits, and vegetables. Life today has become so fast paced and resulted in foods being processed and readily available for the person on the go. These foods are lacking in nutrients and synthetic, but hey we can just pop it in the microwave or just make a 2 minute run to the drive-thru so who cares right? Well all that fake food causes inflammation and health issues because all of your nutrition starts in the gut and if you are putting trash in there, the result is you will feel like trash. Goes with the famous saying, “you are what you eat.”

The Paleo Diet is about eating whole foods that provide more nutrients and power to your body and avoiding processed, nutrient poor, refined foods. Sounds easy enough, but when you really think about it we eat a lot of non Paleo foods. My hardest time was the first month. I’m a rice and beans girl... black refried beans for breakfast, whole black beans with rice for lunch, and rice with dinner. Those are a Latina’s staple foods! I NEEEEEDDD rice and beans in my life! Well, turns out Paleo is grain free and no legumes (beans). Oh no! What will I do?? After time I have been fine with losing those staple foods and replaced them with delicious Paleo alternatives. Once you get the hang of it you will fell better, have more energy, and be happier overall with your new lifestyle. Plus, my family eats what I cook and they actually all love the meals. I will throw in some cheese on their plates here and there.

What to Avoid

Grains- this includes rice, bread, quinoa, tortillas, cereal, oatmeal, etc

Legumes- includes beans

Refined Sugar

Poor Quality Dairy- only buy full fat, raw & unpasteurized

Alcohol & Caffeine- if not avoided completely, drink in moderation (I live off coffee and alcohol as a mom so definitely not eliminated for me)

These foods cause inflammation and irritation. Lupus is an inflammatory disease, so avoiding these foods helps avoid inflammation overall. Again, it all starts in the gut. Food is the cause of many chronic health problems, so changing our food will in effect change our health for the better!

Is Paleo Right for You?

Ask yourself these questions and if you find that your answers are not what you would like them to be then you may want to give Paleo a try:

Have you been diagnosed with a health condition?

How do you feel physically and emotionally most of the time?

How is your mood?

What is your energy level throughout the day?

How does your skin look and feel?

How is your physical fitness and endurance level?

Do you have regular healthy bowel movements?

Do you have enough energy to play with your kids during the day?

Do you have food cravings for sugar and fats?

How do you feel overall?

#paleo #cavemandiet #lupuslife #autoimmunedisease #paleolifestyle #lupuswarrior #paleodiet #momlife #anti-inflammatory #healthylife #lupus #sle

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mommingwithlupus · 4 years

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View this post on Instagram

A post shared by Joanna Estrada (@mommingwithlupus) on Apr 16, 2020 at 12:50pm PDT

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#Instagram

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mommingwithlupus · 4 years

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Delicious chocolate goodness! 🍫 💪🏼 #postworkout #peleoproteinshake #lacataionfriendlyproteinshake #mommingwithlupus #paleolifestyle #lactation #fitmom #lupus #lupuswarrior #boobiebody #reclaimyourbody https://www.instagram.com/p/B-7CowIJ4XX/?igshid=p3h499ut1lo3

#postworkout #peleoproteinshake #lacataionfriendlyproteinshake #mommingwithlupus #paleolifestyle #lactation #fitmom #lupus #lupuswarrior #boobiebody #reclaimyourbody

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mommingwithlupus · 4 years

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What Is Lupus?

My Diagnosis 2016

I came down with a high fever at first and headache. After a 3 days I decided to see my PCP. They told me to give it a few more days and if I don’t get better to come back. Well day 7 came and I went back. The doctor did a chest x-ray and ran some labs, all came back normal. I was very annoyed at this point and asked for antibiotics for a sinus infection thinking maybe that could be it since I constantly suffer from allergies (I should not have asked for antibiotics-don’t do this). After about 4 days of taking the meds I broke out in a rash. I called the ER and they advised me to stop the meds and take Benedryl. I followed their orders and by morning I still had the rash and it had spread all over my body! OMG I’m freaking out now and don’t want to touch my kids thinking I could possibly infect them with whatever the heck this was. I went to the ER at this point and was praying they could figure out what in the world was going on. Day 12 of fever and headache and now this body rash. They did a few more tests, said it was nothing and to just wait it out. That was over the weekend so when Monday came I went back to my PCP. She referred me to an infectious disease specialist who I saw the next day. The rash was gone but had been replaced by another symptom... the only way I could explain it was that it was if I was looking through a dirty window. My vision was off and everything looked like dirt was all over it. The specialist did so many labs that I felt like a pincushion. Day 16 and my fever and headache finally went away but my vision remained dirty for weeks after. The specialist had me come in for my results and this is when he told me I have lupus and referred me to a Rheumatologist. The story goes on from there but we will save that for another day.

What is Lupus?

That’s the first question I asked myself after getting my lab results from a doctor that literally said “Well, you have Lupus, but I don’t know anything about that so I’m sending you to a specialist.” Lupus?!?! Being a House fan, the only mention of Lupus I have ever heard is when the amazing Dr Gregory House insisted “It’s never Lupus.” Well apparently this time it is. With technology at my fingertips, i started googling on my walk in the parking lot to my car. I sat in my car for about half an hour looking up information about this diagnosis I was just given. It was so much to take in and I didn’t understand how I could all of a sudden have this debilitating disease. At the time I had a 10 year old son and a 6 month old daughter. I didn’t have the time or patience to be sick with something that couldn’t just go away with antibiotics.

Here is what I have learned over the years-now 3 years since my diagnosis:

Lupus is an autoimmune disease where the immune system is hyperactive and confused. If you have lupus, your antibodies can’t tell the difference between an infection and healthy tissue so it sometimes decides to fight something that didn’t have anything wrong in the first place.

Some of the systems affected by lupus and other autoimmune disorders are the skin (Butterfly Rash), joints, and internal organs such as the kidneys. Lupus is an inflammatory disease. Inflammation is caused when the immune system is fighting an infection or injury. This is why when you sprain your wrist the area looks swollen and when you are sick your glands in your neck swell. Anyone can get lupus but some that are more at risk to develop the disease are women between the ages of 15 and 44. I was 28 at the time I was diagnosed, but after learning so much about the disease I believe I already had it years before my diagnosis. The even crazier thing about lupus is that no two patients are alike. I may have joint pain and occasional fevers, but someone else may have none of those and suffer from kidney or other organ failure.

There are different types of lupus:

Neonatal Lupus- children born from a mother with lupus

Systemic Lupus Erythematosus (SLE)- This is the systemic lupus affecting the systems of the body with a wide variety of symptoms that can be mild or severe.

Drug-Induced Lupus- said to have been caused by use of certain medications

Common Lupus Symptoms

Some of the most common lupus symptoms are:

Extreme fatigue

Joint pain

Fever

Muscle pain

Hair loss

Skin sores and rashes (Butterfly Rash)

Mouth sores

Skin sensitivity to sun

Diagnosis

There is not one single test that will tell you if you have lupus. The doctor can run a series of tests based on symptoms and come up with this diagnosis based on your specific case. However, there are some common tests that can help diagnose the disease. If the doctor suspects lupus, they will check your antibody levels to see if they are elevated meaning your body is fighting something.

Antinuclear Antibody

Around 95% of people with lupus have a positive result for the ANA test. However, some people test positive for ANA, but they do not have lupus. Along with other tests, this positive result would help to confirm the diagnosis

Anti-DNA Antibody

The result of this antibody is more likely to be positive during a “flare.”

Anti-dsDNA Antibody

The anti-double-stranded DNA antibody is a specific type of ANA antibody. If the test is positive, it may mean that a person has a more serious form of lupus, such as lupus nephritis, or kidney lupus.

Your rheumatologist will usually check these along with any other labs, ultrasounds, biopsies, etc depending on your symptoms. I see my rheumatologist once every 3 months to check my blood levels. Since I choose not to take the medication she has prescribed (I manage mine with exercise and diet), she says it’s very important we stay on top of my labs to make sure none of my organs become damaged. I suggest you follow your doctors recommendations as I am by no means a doctor. I just choose to avoid meds as long as I am able to and s far it has been working great for me. If you are interested in how i am managing my disease along with taking care of all the daily responsibilities of adulting and motherhood, please subscribe and follow.

Keep being an unbreakable lupus warrior supermom!

#lupuswarrior #lupuslife #lupus #butterflywarrior #lupusmom

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