Swap This for That

(Image from Health Kicker)

We all have our guilty pleasures. I know I do! So when you embark on the journey of living healthier your supposed to just give up all of your favourite stuff? It's hard enough to make that transition, let alone giving up everything you love!

So, my answer. Swapping! If you just open up your imagination a little, you can pretty much swap most of your faves for healthier alternatives. 

I've taken some of the most popular indulgences and gave them a healthier twist!

Swap this 

Average of 350-410 Calories, 15-20 grams of fat per serving

A steaming slice of hot apple pie. Nothing quite like it...or is there?

For that

Apple Oatmeal. Yes, it tastes just as good (if not better) than the real deal!

What I use: 

Apple and Cinnamon Quaker Instant Oatmeal: 130 Cals, 1.5 g of fat

Half of a Golden Delicious Apple- 30 Cals

Slice your half of apple into bite size chucks or slivers, drop into bowl with instant oatmeal, add 3/4 of water and pop in the microwave for 1 minute and Voila! You've got a steaming, yummy mock apple crumble. 

160 Calories and 1.5 g of fat for the whole bowl!!

Swap this

Average of 120-240 Calories for 1/2 cup

For that

Greek Frozen Yogurt

What I use

1 cup of Oikos Vanilla Greek Yogurt 

Mixed fruit

OR

Silhouette Yogurt at 35 Calories

In a bowl combine Yogurt and your fruit. 

I use Black berries, Raspberries and Blueberries.

Stir

Cover bowl and pop in the freezer for 20 minutes or until firm. 

Tada! Frozen Yogurt

135 Calories, o grams of fat and 12 g of protein for the entire serving!

Swap this

Average of 220 calories for 1 serving(about 12 fries)

For that

Sweet Potato Chips

What I do

1 Sweet potato (about 103 calories for a small)

Preheat oven to 200 F

Line baking sheet(s) with parchment paper

Slice sweet potato as thin as possible

Arrange in a single layer on baking sheet(s)

Season with Salt and Pepper (or with your favourite spices)

Bake for 50 minutes

Turn

Bake for another 30 minutes or until chips are crispy and edges are fluted. Edges and centres should remain orange

Chips may still be soft when removed from oven, but will crisp as they cool.

103 Calories for the whole potato! 

Store in a container and they will keep for 3 days.

Yes, they do take a bit of time, but barely any effort. They are soo worth it!

Swap this

Average 250 for 24 chips

For that

(I have a few swaps for potato chips!)

#1

Air-popped Pop Corn

Average 31 Calories for 1 Cup

Pop Chips

I LOVE these!

120 Calories for 27 Chips!

Kelloggs Cracker Chips

80 Calories for 18 Chips. That right, 80!

Those are my top swaps. If you have any questions, feel free to leave them in the comments and I will answer them in a future post!

To Yoga or not to Yoga? That is the question...

She makes it look effortless, huh? Don't let this intimidate you. When I was at my heaviest(252 lbs) I didn't even bat an eye at Yoga. I had zero interest in it, and when I did think about it, I just accepted the fact that my body would never do that.

  

Then I thought again! As my weight loss journey was progressing, I started showing an interest in it. I would be at the gym, trudging away on the treadmill or another piece of equipment, and I would see woman, of all different sizes and ages lining up for their Yoga class to start. When they were finished they always came out with this glow of sweat, looking refreshed and re-energized. I quickly became envious.

 

In the beginning, I never would have thought Yoga to be a workout. The background music, the mats, the dimmed lights, it looked like something to get you ready for bed...Wrong! Yoga is a workout, and an intense one at that. It works and engages all of your muscles-- muscles you didn't even know you had!

 

So yes, I finally gave Yoga a try. I was too intimidated at first to join the class, so I picked up some Yoga DVD's and went on my way. After my first workout, I was drenched in sweat and could feel every muscle in my body. I felt lose and refreshed, but I also felt like I got a wonderful workout! It was something different and it challenged my body.

 

Even at my fitness level now, which is pretty advanced I still get a great workout when I do Yoga. The #1 thing about Yoga, is it is suitable for ALL fitness levels. Whether your just starting, or have been at it for years. Yoga is for everyone!

I go to the gym 5 times a week, but I will still do at least a half hour of Yoga EVERY evening. I feel more relaxed, and it helps me wind down from whatever the day threw at me!

 

 In case I haven't convinced you to give Yoga a try by now, here are some of the proven benefits that Yoga can do for you.



 

Physical Benefits

 

*Hand-Eye co-ordination improves

*Better posture

*Gentle and great for your joints

* Sleep improves

*Improves Strength

*Tones the body

*Improves your breathing

 

Mental Benefits

 

*Calmness

*De-stress

*Improves your mood

*Attention and memory improves

*Better concentration

 

So, in short; Get yourself a mat, and start reaping the benefits of this fantastic practice. If you really want a great workout, then I recommend Jillian Michaels: Yoga Meltdown. She'll kick your butt!

 

Sources:

 

ABC Yoga

About Yoga

 

Swap that for this: How to substitute some of your guilty pleasures

Substitutions

When battling with weight loss we are desperate to find things that replicate some of our favourite(but oh so bad for us) food. One thing I DIDN'T do when I was on my weight loss journey was give up ALL of my favourite foods. Yes, I cut back big time, but I allowed myself to give in from time to time. But during those times when all I wanted was a slice of apple pie, or a big bowl of salty chips or ice cream, I tossed up in the mix my own take of some of my bad for me favourites.

 *Apple pie swapped for Apple crumble yogurt with Cranberry Delight Granola

Okay, I know sometimes nothing is better than a warm, gooey piece of apple pie, but try this very low cal treat, that's the next best thing! You'll need:

Astro Apple Crumble Yogurt=35 Calories

Cranberry Delight Granola= 130 Calories for 30 Grams(Note, I only use about 15 grams. That is more than enough! 15 g=65 cal) I purchase this granola from the Bulk Bark

In a bowl mix up apple crumble yogurt, and 10-15 grams(or a small handful) of Cranberry Delight Granola, stir and Voila! You've got a yummy treat that taste like a cool apple crumble!

Total Calories: 100 Calories!!

Or try this for an apple crumble mock

Apple Cinnamon Instant oatmeal(Prepare as package specifies but use water instead of milk to cut back on calories)

Slice apples(I use about half of a medium sized apple)

A dash of milk(about a teaspoon. I use skim milk)

In a bowl, place apple at bottom of bowl, pour oatmeal on top. Pop in the microwave for 60 seconds. Once out of microwave sprinkle a little bit of Cinnamon on top and tada! You've got an warm, gooey apple crumble!

Total Calories= 135 Calories!

Swap ice cream for fruit filled frozen yogurt

I use strawberries, blue berries and raspberries

1/2 of a cup of Greek yogurt(Note: I use plain)

A handful of your favourite berries.

You can use muffin cups or Dixie cups for the perfect serving!

In a muffin cup, combine yogurt and fruit. Mix. Freeze for 35 minutes and your done! You have delicious, weight friendly frozen yogurt cups.

Total Calories= 75 Calories for one serving!

Swap chips for Kellogg's Cracker chips OR Presidents Choice POPPED chips

Kellogg's Cracker chips hold only 110 calories for 27 chips!! An average serving of regular chips is 250 for 14 chips. What a difference! And they come in a great variety of yummy flavours. Pair them up with a fresh salsa and you have a great, guilt free snack!

Presidents Choice Popped:180 Calories for 30 Chips! And just like Kellogg's they are available in lots of tasty flavours!

These are only a small amount of some of the foods I've swapped. If you want to know a swap for you favourite food, don't hesitate to ask!!

Create your OWN Shred!

One thing that I find very important is changing up my work out! I try and change it up at least every 3-4 workouts. And something I love doing is creating my own work out! The gym is my sanctuary. I go to the gym to blow of steam, reduce stress, think and to have fun. But when it's pouring rain outside or I just can't make it do the gym, that doesn't stop me! With awesome dvd's out there like Tae-bo and Jillian Michaels 30 Minute Shred, it's easy to workout in the comfort of your own home, but why not make your own Shred?! Customize it to suit your mood! Do a little research, find and understand your exercises, blast the music and get moving!

When I've had a stressful day, I know I'll want to keep moving, get sweating and feel that burn. I'll customize my own 'Shred' to do just that. When I've had a long, tiring day, I don't let that stop me, I'll just customize my 'shred' to accomadate that. Instead of constant movement, I'll do intervals and/or a Yoga circuit. I'll still be burning calories but in a more relaxed way. Below, I have shared 2 of my favourite 'Shreds' that I just talked about here. Please note that I am NOT a professional.These exercise's were taken from personal trainers/fitness classes or from online research.

Cardio/Stregnth Shred

Warm up how ever you like for 2 minutes. I use my exercise bike but you could do stretches or just some marching in place. 

Cardio

1. Jumping Jacks(30)

2. High Knees(30)

3. Skaters(30)

4. Butt Kicks(30)

Jump Squats(5-10)

Mountain Climbers(25)

Jump Rope for 30 seconds(You can do this without a jump rope, just mimick the movements as if you were using one)

Jog in place for 1 minute

Strength(Abs)

1 minute plank

15 Bicycle Crunches

30 Second side plank(Right Side)

15 Bicycle Crunches

30 Second side plank(Left Side)

15 Reverse crunches

30 second-1 minute V-Sit

Cardio

Moves 1-4 in first cardio circuit

Strength(Upper Body)

Push ups(10)

Plank Row and Left lift (5)

Butterfly curls while lying on back(10) using desired free weight. I use 12 pounds 

Tricep Extension(10 per arm) I use a 7.5 lb free weight

Dumbbell Row(15) I use 12 lb dumbbells

Push up with side plank (10 total)

Cardio

Moves 1-4 in first cardio circuit but in reverse order

Lower Body

Squates(10-15)

Lunges(10 per leg)

Glute bridges(15-20) with 20 pulses at the end

Bent-over Leg Lifts(10-15 per leg)

Inner thigh leg lift(15-20 per leg)

20 Calf Raises(with both feet on ground)

Jumping jacks(10)

Single Calf Raises(15 per leg)

7 Burpees

Supermans(10)

Finish hard with:

20 Jumping Jacks

20 High Knees

20 Jump ropes

*Stretch*

That is my first 'shred'. I do this one when I want to blast those calories right off me in the 30-45 minutes it takes. This shred burns about 250 calories(determined by a break down of each exercise by a personal trainer) I use a heart rate monitor to track my calories. I highly recommend getting one. I got my at Walmart for $35!

 Yoga Shred

Warm up for 2 minutes

Cardio

1. Jump Rope(30)

2. Jumping Jacks(30)

3. High Knees(30)

4. Mountain Climbers(15)

5. Butt Kicks(30)

6. Skaters(30)

Yoga

Half Moon Pose(15 seconds per side)

Sun Salutation(repeat 3 times in a row)

Warrior 2 Pose(25 seconds per leg)

Palm tree Pose(30 seconds)

Cardio

4 cardio moves, your choice from first cardio circuit

Yoga

Chair pose(30 seconds)

Triangle pose(30 Seconds)

Downward Facing Dog(45 seconds)

Cobra pose(30 Seconds)

Bridge Pose(30 Seconds)

 Cardio

Moves 3,4,5 and 6 from first cardio circuit

Strength

Crunches(15-20)

Horizontal Scissor exercise(30 seconds)

Reverse crunches(15)

Plank style Oblique twists(10-15 per side)

Push Ups(10-15)

Lunges(10 per leg)

Squats (10-15)

Finish with:

Jumping Jacks

Butt Kicks

*Stretch*

This circuit burns 250-300 calories based on break down of each exercise)

That's it! Those are my 2 favourite shreds to do when I am working out at home! Feel free to use these yourself!