||Day Forty-Two||
I know I've already made one post about trying to get fit, but I'd like to add to that.
Hopefully I won't be repeating anything that I previously said.
To me, getting in shape is not about cutting out fat/sugar/carbs, in fact I'm very against cutting out anything from my diet. But instead, it's about replacing and minimizing. You can have a piece of cake, but instead of making it a quarter slice, make it an eighth.
But that's all easier said than done. Trust me, I've been there and I still go there. So when this happens, I try to make adjustments and "balance" things out. Lately I've been trying the substitution (or replacement) technique. For example, in one of my previous posts, instead of using marinara on my pasta, I used cooked vegetables. And while there probably isn't anything wrong with marinara sauce, the fact is that the cooked vegetables might fill me up more or provide nutrients that the sauce might not. Tonight, I tried a similar tactic.
You can buy single serving cups of yogurt at the store, no problem. And again, nothing is wrong with these single serving cups. However, sometimes I want something fresher, something where I can control the amount of sugar that goes into it (because 30g of sugar for yogurt is just kind of outrageous unless you're eating it for dessert). So instead I made what you might call a "fruit parfait".
But that's all easier said than done. Trust me, I've been there and I still go there. So when this happens, I try to make adjustments and "balance" things out. Lately I've been trying the substitution (or replacement) technique. For example, in one of my previous posts, instead of using marinara on my pasta, I used cooked vegetables. And while there probably isn't anything wrong with marinara sauce, the fact is that the cooked vegetables might fill me up more or provide nutrients that the sauce might not. Tonight, I tried a similar tactic.
You can buy single serving cups of yogurt at the store, no problem. And again, nothing is wrong with these single serving cups. However, sometimes I want something fresher, something where I can control the amount of sugar that goes into it (because 30g of sugar for yogurt is just kind of outrageous unless you're eating it for dessert). So instead I made what you might call a "fruit parfait".
For this dish I used:
1/2 - 3/4 cup plain low fat yogurt
1/2 - 3/4 cup plain low fat yogurt
a handful of fresh blueberries
a handful of Grape Nuts (or granola, if you prefer)
{optional} a drizzle of honey to taste
{Above: No honey; Below: With honey}
I think this dish could be a great snack, side dish, or even a main dish for breakfast.
I also like the idea of a fruit parfait because it's extremely customizable. You can substitute any kind of fruit for the blueberries, any kind of granola/cereal to top it with (you could even use coconut if you're feeling crazy), and you can essentially use any kind of yogurt (greek, strawberry, etc).
I went with plain because it would have less sugar and the flavor of the yogurt would not overpower the toppings, but I think vanilla could be just as good. I also used low fat because it has less fat (obviously), I am lactose intolerant, and because the plain NONfat yogurt tasted like sour cream.
Besides adjusting what I eat, I've also been working on when I eat as well. I think it's extremely important to have 3 meals a day; even if I wake up around 11am or 12pm I still try to get in a small breakfast, then I follow up with lunch a few hours later. I'm eating dinner earlier as well, which I think has helped tremendously. Before, we used to eat dinner around 7:30 or 8, sometimes even 9. And during the school year when I was working dinner shifts, sometimes I wouldn't get dinner until almost midnight. But now, we try to eat dinner usually around 6:30, then I try to eat a small dessert not too long after dinner so that I have more time to "burn it off" before I go to bed.
Lastly, I've been adding more exercise into my routine. I'm replacing my Netflix time, or sleeping time, with being physically active. Currently I do two types of exercises per day:
{+} Morning walks:
Every morning when I wake up, I go for two walks. I used to take my two dogs (one at a time), but lately I've been taking my first walk by myself (this walk is longer and a little faster), then I take my older dog Tippy (who we often call "Fatty") on a shorter walk. Overall, I walk about 4 miles (3 miles on my walk, 1 with Tippy).
{+} Before bed abs:
This is something I've always wanted to start doing, but have put off until just the other day.
10 reps of normal crunches
10 reps of reverse crunches
My plan is to start with this, and then eventually add more reps as I go. The beauty of this, however, is that it's so easy that it's hard to skip it. And over time, I feel like the results will prove to be worth it.
Eventually I'd also like to add an arm work out -- the plan is to use the smaller weights (3 or 5 lbs) and just do a few arm reps while I watch TV/Netflix. Similar to the abs, I feel like the results will be noticeable and it will just add that last bit of toning to my body.
Ultimately, I feel as though getting in shape is very much in your mind.
After only a few days of walking, doing abs, and eating well, I feel so much better. I feel more confident and more motivated to keep working and keep improving.
And let me tell you, it's an amazing feeling.
♥K
