TKP Fit Journal – 7/28/2016

TKP Fit Journal – 7/28/2016

Hey Peaches!

I can’t believe this week is almost over! It flew by!

July 28, 2016 – DASH Diet Phase 2 Day 14

(AAH! Only 3 more days! Then the review on Monday!)

Breakfast- 3/4 cup (cooked) quinoa, 1 cup Greek yogurt, cinnamon
Snack- 1 egg, banana
Lunch- Same as breakfast
Snack- Kinda strange, 3 strips bacon, 1 pack of seaweed, lemon cayenne Kevita
Dinner- 1 egg, 5 whites, Normandy blend with 2 tbs creamy garlic yogurt dressing, salad with 2 tbs same dressing
Snack- 1 egg, 5 whites, Dijon mustard, 1.5 cups unsweetened vanilla almond milk

I had an episode of pregnancy brain last night. I prepped some baked chicken for today. The timer went off, I turned off the oven, then went to bed! Something made me think of it this morning so I opened the oven and there was 8 ounces of extremely brown chicken breast haha. Oh well. So that’s why I ended up having 3 bacon strips in place of my usual chicken snack.

The seaweed was just a nice little salty addition. Don’t ask. It was yummy and only 30 calories for the whole pack!

I also tried another one of the Bolthouse Farms yogurt dressings!

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The creamy roasted garlic is delicious but you definitely need a breath mint after.

Exercise – 30 minute walking workout DVD!

Questions:

What did you eat today?

Any exercise?

Ever forget you baked something and left it in the oven?

Nighty night!

TKP Fit Journal – 7/27/2016

TKP Fit Journal – 7/27/2016

Hi Everyone!

Happy hump day!

July 27, 2016 – DASH Diet Phase 2 Day 13

Breakfast- 3/4 cup (cooked) quinoa, 1 cup Greek yogurt, cinnamon
Snack- Hard boiled egg, BANANA (Out of dates until my Amazon order arrives)
Lunch- Same as breakfast
Snack- 4 oz chicken, 1.5 c unsweetened vanilla almond milk
Dinner- 4 oz chicken, broccoli with 2 tbs blue cheese yogurt dressing, salad with 2 tbs blue cheese yogurt dressing
Snack- 1 egg, 5 whites, 1.5 c unsweetened almond milk

Exercise- The usual….30 minutes!

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Questions:

What did you eat today?

Any exercise?

Have a wonderful night! Or Morning, whenever you are reading this haha.:)

Word of the Day: Diligence

Word of the Day: Diligence

Say it with me now!

“Diligence!”

Definition: Careful and persistent work or effort.

Stick-to-it-ness! Diligence is the key factor  in  your weight loss success. It’s doing the things you need to do to move toward your goal each and every single day. Diligence is what carries you through, when the results are slow and the motivation is lacking. Here are my 4 tips to making sure that diligence becomes a part your daily lives!

 

1.Devise a Fail Proof Plan

Take some time and PLAN your success. Your plan needs be detailed directions of how your day will go in order to achieve your goal, but also needs to be simple enough that you can execute it every day. If you work full time and have children, a plan to workout 2 hours a day and prepare elaborate recipes is probably not ideal. A good plan for a super busy person may be a meal plan with 3 healthy and simple meals and 3 healthy and simple snacks, then a 30 minute workout DVD in the morning before work.

2. Auto Pilot

Once you devise your fail proof plan, write it out and keep it with you. Memorize it!  You need to be able to do your plan on auto pilot. Know your plan like the back of your hand so that even when life throws curve balls you can still get it done! It is much easier to get something done when know exactly what to do.

3. Envision Yourself  Having Achieved Your Goal DAILY!

Place yourself as your new self every day! Motivation fuels diligence. Placing your mind actually inside your new body gets you excited about the journey to actually getting there. Every time you take steps toward your goal (your fail proof plan), you are more and more that new body! Don’t look to the end, look to the now! Live as your new self will live and the body will catch up!

4. Push Through Until You Have a Habit

From the beginning, make a commitment to yourself to push through and execute your plan for at least 2 weeks. They say it takes around 21 days to form a habit but I think that you will be doing yourself a big favor if you fight to stick to your plan for 2 weeks.. It’s short enough to actually do what you say you will do, but long enough to see some results and keep going afterward from your motivation. Nothing says “keep going” like seeing a few pounds lost on the scale or pulling the measuring tape a little tighter! In my experience, after the first two weeks, my plan seems much easier to follow because I have had a few ups and downs with it and feel confident that I can keep on going regardless. I bet you will feel the same!

Questions:

Are you diligent?

What ways do you make sure that you are working toward your goal every day?

Please share! And I hope you are exercising diligence today!:)

TKP Fit Journal – 7/26/2016

TKP Fit Journal – 7/26/2016

Good Evening Everyone!

How was today?

July 26, 2016 – DASH Diet Phase 2 Day 12

Breakfast- 3/4 cup quinoa (cooked btw), 1 cup Greek yogurt, cinnamon
Snack- 1 egg, 6 dates
Lunch- Same as breakfast
Snack- 4 oz chicken, salad, 2 tbs blue cheese yogurt dressing
Dinner-  1 egg, 6 whites, broccoli with 2 tbs blue cheese yogurt dressing
Snack- 4 oz chicken, 1 cup unsweetened applesauce

Exercise- 30 minute walking workout DVD

Questions:

What did you eat today?

Any exercise?

Have a great night yall! 

TKP Fit Journal – 7/25/2016

TKP Fit Journal – 7/25/2016

Hi Peaches!

How’s everyone’s week starting out?

Here’s Monday’s food and exercise.

July 25, 2016 – DASH Diet Phase 2 Day 11

Breakfast – 3/4 cup quinoa, 1 cup Greek yogurt, cinnamon
Snack- 1 hard boiled egg, 6 dates
Lunch- Same as breakfast
“Snack”- 4 oz chicken, salad with 2 tbs blue cheese yogurt dressing, 1.5 almond milk
Dinner- 4 oz chicken, broccoli with Dijon mustard
Snack- 1 egg, 5 whites, salad with 2 tbs blue cheese yogurt dressing

 

Exercise – 30 minute walking workout DVD

Questions:

What did you eat today?

Any exercise?

Have a great night yall!

Peach On A Diet! The Flexitarian Diet Overview

Peach On A Diet! The Flexitarian Diet Overview

Hi Everyone!

I can’t believe next Monday is August 1st! It’s already time to move on to the next diet I am trying in Peach On A Diet! The diet that I will be trying for the month of August is The Flexitarian Diet and I am super excited about it!

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The Flexitarian Diet Overview

What is it?

The Flexitarian Diet is for the person wanting to dabble in the vegetarian lifestyle, but not swear of meat completely. The name means “flexible vegetarian” so you can live the vegetarian lifestyle a lot of the time, but then have meat occasionally if you really want it or don’t want to be rude at someone’s dinner party.

Dawn Jackson Blatner, author of The Flexitarian Diet, claims that eating a plant-based vegetarian diet is the smartest thing we can do for our health because on average, vegetarians weigh less and have fewer diseases such as heart disease, diabetes, and cancer.

I will be eating this way for only 31 days so I probably won’t find out if it is preventing any diseases or not, BUT I can see how easy it is to stick to and if it makes me feel good!

What do you eat?

In the book, Dawn Jackson Blatner has you take a fun, quick quiz to see “How flex are you?”. Depending on your score, you will fall into one of three categories. If your score puts you into the Beginner Flexitarian category, you begin with going meatless 2 days per week. If your score places you into the Advanced Flexitarian category, you begin by having three to four meatless days per week. If your score places you into the Expert Flexitarian category, you will go meatless five or more days a week. My score placed me as an Advanced Flexitarian, which means I will be going meatless three to four days each week. Woohoo!

After you determine how many days you will be going meatless each week, you are then to then focus on the “Flex Five”. These are the main food groups that you will include each day into your meals.

“The Flex Five”:

  • “The New Meat” – tofu, beans, lentils, peas, eggs, nuts and seeds
  • Vegetables and fruit – all vegetables, use fruit to satisfy your sweet tooth
  • Whole grains – whole grain bread, whole grain pasta, oatmeal, popcorn, brown rice, amaranth, barley, buckwheat, bulgur, kamut, millet, mochi, quinoa, rye, sorghum, spelt, teff, triticale, wheat berries……. haven’t heard of half of these.
  • Dairy – milk, yogurt, kefir, cheese
  • “Sugar and Spice”- low and non-caloric natural syrups, herbs, and spices to add flavor to your food.

Exercise?

The book says to use the general rule of “30-60-90” for exercise. Thirty minutes most days of the week for disease prevention. 60 minutes most days of the week to keep your weight stable, and ninety minutes most days for weight loss.

This preggo will be doing 30 minutes daily.:)

So that’s the basics of The Flexitarian Diet. Stay tuned to see how it goes!

Questions:

Have you ever tried the Flexitarian Diet?

Are you a flexitarian? 

 

 

TKP Fit Journal – 7/24/2016

TKP Fit Journal – 7/24/2016

Hey Yall!

Hope you have had a fabulous weekend!

Anyone do a Sunday meal prep? Here is mine for my last week on The DASH Diet!

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I prepped chicken, hard boiled eggs, and this quinoa/buckwheat/millet blend I found at Aldi. All set!

July 24, 2016 – DASH Diet Phase 2 Day 10

Breakfast- 1 cup Greek yogurt, 1/2 cup oatmeal, cinnamon
Snack- 1 egg, 6 dates, 1.5 cups almond milk
Lunch- salad with 2 tbs blue cheese yogurt dressing, 1 cup Greek yogurt, 1/2 cup oatmeal, cinnamon
Snack- 4 oz pork loin
Dinner- 4 oz chicken, broccoli with 2 tbs blue cheese yogurt dressing
Snack-  1 egg, 5 whites

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I felt ravenous when I got home from church today. To keep from overeating, I had a big bowl of spinach and cherry tomatoes with 45 calorie yogurt dressing to calm my hunger before lunch.:)

Exercise- 20 minute Just Walk workout DVD

Questions:

What did you eat today?

Any exercise?

Do you have any tricks to keep you from overeating when you are super hungry?

Enjoy your night Peaches!