TKP Fit Journal – 7/23/2016

TKP Fit Journal – 7/23/2016

Hey hey!

July 23, 2016 – DASH Diet Phase 2 Day 9

Breakfast- 1 cup Greek yogurt, 1/2 cup oatmeal, cinnamon
Snack- 1 egg, 6 dates
Lunch- Same as breakfast
Snack- 4 oz pork, iced decaf almond milk “Latte” (decaf coffee and almond milk)
Dinner- 4 oz pork, broccoli and green beans with 2 tbs ranch yogurt dressing, spinach salad with 2 tbs ranch yogurt dressing
“Snack”- 1 egg, 5 whites, broccoli with Dijon mustard

 

Exercise- 30 minute walking workout!

Questions:

What did you eat today?

Any exercise?

 

TKP Fit Journal – 7/22/2016

TKP Fit Journal – 7/22/2016

Happy Friday!

July 22, 2016 – DASH Diet Phase 2 Day 8

Breakfast- 1 cup Greek yogurt, 1/2 cup oatmeal, cinnamon
Snack- 1 egg, 6 dates
Lunch- 1 cup Greek yogurt, 1/2 cup oatmeal, cinnamon
Snack- 4 oz chicken
Dinner- 5 oz pork tenderloin, broccoli with 2 tbs ranch yogurt dressing, spinach salad with 2 tbs ranch yogurt dressing
Snack- 4 oz pork tenderloin

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Exercise was the usual! 30 minutes!

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I’m eight days into Phase 2 of The DASH Diet and have only one week left before I switch to The Flexitarian Diet. Things are still going really good on DASH! I love how easy this diet is to follow. I have felt satisfied most days, and just throw a cheat meal in when it feels necessary. I definitely don’t need more than one cheat a week though. So far, I have nothing but good things to say about The DASH Diet. One week left! Here we go!

Questions:

What are you eating today?

Any exercise?

Have a great weekend yall!

Focusing On Addition Instead Of Subtraction

Focusing On Addition Instead Of Subtraction

Hi Peaches!

Here’s a little food for thought to take you into the weekend.

Focusing On Addition Instead Of Subtraction

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Whether you are cutting calories or just revamping your diet in order to lose some weight and get in shape, it is  easy to get blindsided by thoughts of subtraction.

“I can’t have my favorite dessert anymore.”

“I can’t have a drink to relax whenever I want it anymore.”

“I will no longer be able to indulge as much as I want on the holidays.”

“I can no longer enjoy a movie with a bucket of popcorn.”

“Nights out with my friends will no longer be fun because they are eating all the fun stuff and I am not able to indulge as often.”

This thinking is a sure fire way to NEVER make a a healthy change and NEVER meet your goal!

Instead, fill your mind with thoughts of addition. Just like being grateful for the things you are blessed with in life can completely change your attitude and outlook in life, filling your mind with thoughts of addition can change your attitude and outlook toward your weight loss and fitness goals! When you are excited about what you are doing, it makes the journey a whole lot smoother!

Thoughts of Addition

Instead of thinking about how hard the journey ahead of you is, focus on how exciting it will be getting to the new you. Envision yourself at the end having achieved your goal. If it is weight loss, Set your mind inside that new you and even think of yourself as that new you. Know that every step you are taking is bring you more and more into that new body! No more hoping to be fit one day, you are living fit RIGHT NOW!

Instead of  focusing on all the things that you won’t be eating, focus on all the things that you will be ADDING to your life making it the full, healthy life you always wanted and shuttling you to your end goal of your goal weight, new jeans, or life without medication.

Here are some thoughts to focus on!

  • Am I making sure I am eating 3 healthy meals and 2-3 healthy snacks every day?
  • Am I ADDING some protein to every meal?
  • Am I ADDING a serving of fruit to a few of my meals?
  • Am I ADDING lots of colorful vegetables to my meals?
  • Am I ADDING quality whole grains to my diet?
  • Am I ADDING enough water to make sure I am hydrated?
  • Am I ADDING enough dairy into my diet?
  • Am I ADDING exercise that I enjoy to my day?
  • Am I ADDING enough sleep to my nights to help my weight loss?
  • I am totally ADDING something amazing to my household and relationships because I have more energy and a better attitude!!!

I feel awesome now just after typing those! When we focus on thoughts of addition, we crowd out the thoughts of subtraction. There is simply no mind space left for them to fit!

Questions:

Do you focus on thoughts of addition?

What are some thoughts of addition that you have today?

Have a great weekend yall!

 

 

 

 

 

TKP Fit Journal – 7/21/2016

TKP Fit Journal – 7/21/2016

Hi Everyone!

This week flew by! Good news! I passed the 3 hour sugar test I took last Friday! No gestational diabetes here thank the Lord.

July 21, 2016 – DASH Diet Phase 2 Day 7 

I can’t believe I am already done with 3 weeks of this diet! One more week and it’s on to Flexitarian!

Today, I took a cheat meal but opted for more healthy food instead of something super indulgent. Sometimes I am in the mood for super indulgent, today I was craving one of my weird oatmeal concoctions. Hit the spot!

Today’s food was exactly the same as all of my other days except I replaced the last meal with the cheat meal of a HUGE bowl of oatmeal mixed with Greek yogurt, unsalted peanuts, and cinnamon. So good. I feel great. Cheat well done.

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This is not the bowl I had today. I ate it before remembering to take a pic. Luckily, I had a smaller version of the meal in my TKP archives! 

Exercise was the usual 30 minute walking DVD!

Questions:

What did you eat today?

Any exercise?

Do you ever crave healthy food for a cheat meal?

TKP Fit Journal – 7/20/2107

TKP Fit Journal – 7/20/2107

Helloooo!

Day 6 of the DASH Diet!

July 20, 2016 – DASH Diet Phase 2 Day 6

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Packed my cooler to ensure I stayed on track while running all my errands!
Breakfast- 1/2 cup oatmeal, 1 cup Greek yogurt, cinnamon
Snack- 1 hard boiled egg, 6 dates
Lunch- 1/2 cup oatmeal, 1 cup Greek yogurt, cinnamon
Snack- 4 oz chicken, 1 cup unsweetened vanilla almond milk
Dinner- 4 oz chicken, green beans with 2 tbs ranch yogurt dressing, salad with 2 tbs ranch yogurt dressing
Snack- 1 egg, 6 whites, salad with ranch yogurt dressing

 

Workout- 30 minute walking DVD

Questions:

What did you eat today?

What did you do for exercise?

Do you ever pack a cooler to stay on track? 

Have a great night yall!

 

 

TKP Fit Journal -7/19/2016

TKP Fit Journal -7/19/2016

Hi there!

Tuesday’s food and exercise!

July 19, 2016 – DASH Diet Phase 2 Day 5

Breakfast- 1/2 cup oatmeal, 1 cup Greek yogurt, cinnamon
Snack- 1 hard boiled egg, 6 dates
Lunch- 1/2 cup oatmeal, 1 cup Greek yogurt, cinnamon
Snack- 4 oz chicken
Dinner- 4 oz chicken, salad with ranch yogurt dressing, green beans with ranch yogurt dressing
Snack- 3 hard boiled eggs, green beans, Dijon mustard

Exercise- 30 minute walking workout DVD

Questions:

What did you eat today?

What did you do for exercise?

Have a great night!