Project Kapiranggot: Go Have Coffee!

For those who really cannot break up with coffee. Here are some few things I do to keep the caffeine circulating in my body everyday.

1. NEVER GO FOR A FRAPPUCCINO!Β 

Always go for the smallest size. Yeah! lighter option at Starbucks and NSA frappe at Coffee Bean ranges from 100 calories to 200 calories but a frappuccino is still a frappuccino. I’m a great fan of coffee and I would like to remind you that it was really hard to break up with frappe.

However, if you really need a break and really crave for it. Here’s a link for your preference

https://news.starbucks.com/uploads/documents/nutrition.pdf

Another reminder, there’s a relationship between estrogen level and soy. Avoid soy milk. It doesn’t do good with weight loss. I can’t go on the nitty-gritty part, I just watched an expert on YouTube talking about this. Just do your research too.

2. No Milk.Β Pure black as much as possible.

There are only few times that I go pure black. It really depends on my mood and on the coffee shop. I cheat! For the nth time, it’s recommended that for variation we can have coffee and tea instead of soda but make sure that your coffee is pure black and I CAN’T HAVE IT PURE BLACK! Let’s go to the next one, this isn’t helpful anymore.

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Tall-sized Iced Americano (SFV)

3. Go for SFV(Sugar free vanilla), NSA (no sugar added) or 1/2 tsp of brown sugar.Β 

SFV and NSA really cut the calories on your drink. It could make a 300-calorie frappe into less than 180 calories.

Th difficulty on this one?

I have been to different coffee shops in our country and Starbucks offers the best option. Not only when it comes to caloric counting but they really provide the coffee, the way you want it. Coffee Bean also has NSA but it’s only for the frappe. They don’t offer SFV (based on the branches that I’ve been to). I usually asked other coffee shops but they usually say they don’t offer such. Even going low fat milk, they don’t. I guess, Krispy Kreme does have low fat milk for coffee but an original sugar glazed is 180 or 190 calories.

4. Go for the Smallest Size

Usually, I order, tall-sized Cafe Americano with SFV. The barista told me that it’s 2 pumps for tall, 3 for grande and 4 for venti. So GO FOR THE SMALLEST SIZE. By the way, 1 pump is 20 calories.

See, it doesn’t only save you for having more caffeine, it also saves you from paying more for a larger size.

To wrap it up, at least we can still have brewed, Americano or instant. A piece of advice, you really cannot get everything that you want. And I guess, living a healthier life means starting to choose the best alternatives and being disciplined with our food intake. It was difficult on my part at first, but I got used to it. πŸ™‚ You can even go further than what I did. You might have your coffee –PURE BLACK.

Project Kapiranggot: First Month is Just The Beginning

Today ends the 1st month of a successful commitment to dieting and exercising. Yeah! I lost weight (not really proud of it). Some friends say that they noticed it but I feel like nothing really changed. It’s just number on scale anyway.

I’ve read blogs and fitness sites and watched videos to create my own program not to lose weight but to live a healthier life. I might fail because I’m not a fitness expert but I really want to try this on my own and create a unique way of changing my lifestyle. However, if this won’t be successful, I’ll find another way or modify my plans to be the best version of myself.

Here are the few things that I did so far. And probably you can use them as a tip as well.

1. Tell your friends and family that you’re on a diet and would like to change your lifestyle. YOU NEED SUPPORT!

I am overweight since I was a kid and that’s the source of all my insecurities. I didn’t tell everyone that I want to change myself because I was afraid that I might fail. You just really have to be open to people that surround you because they are the ones that would help you along the way.

If I’m already exhausted and feel like giving up, friends are just a message away. They are so supportive.

Below are just some of the encouraging messages that I received.

“You can do it!”
“I’m excited to see the result of your hardwork.”
“Take a rest after exercising.”
“I’m so proud of you.”

And the very famous…
“No pain. No gain.”

Next would be family, my brothers really love teasing me since I am their only sister. At first, they tempted me to eat high-caloric, fatty, unhealthy food. But after a week, they gave up and supported me on my diet. I really didn’t expect it. πŸ™‚

So let’s go to the second one.. DIET!

2. Plan your meals and choose what you eat

I researched a lot on this. Even diet meals. But never want to follow any strict diet rules. I can’t even count accurately calories. I really want to base my diet on caloric count but it seems impossible for me to count everything. What I do is I avoid high caloric food. Also, remember food exchange. Example, instead of having white bread try wheat bread. Also, look at the nutrition facts and go for the one with lowest calories.

Tip: Go steamed! Go green! Love ginger and do not forget the garlic. Saute without oil (crazy but I do this). Curse fast food! Whenever, I crave for instant food, I just convince myself that there’s poison and I will die after eating such!

Also, prepare your meal.

Lastly, do not forget to cheat! I LOVE COFFEE. Removing the creamer or milk is fine! But please.. A half tsp of sugar does a lot of trick!

For coffee lovers, Starbucks offers Iced Americano with SFV (sugar free vanilla). Just go for a tall size. I’ve tried different coffeeshops and so far SB is the friendliest when it comes to caloric counting.

3. Have an exercise routine

I really had trouble on this one. First, I’m just starting to learn fitness jargon or whatever you call it. πŸ™‚ From the different names of exercise, routine, repetition, circuit to LIIT and HIIT. I was like… What?

Anyway, as a beginner, I can’t still do a perfect push up. I can’t plank for more than 30 seconds. I can’t even carry a 3-pound dumbbell during the first week. I even lifted dumbbells wrongly. I’m just getting used to it.

But based on my readings, exercise should include cardio, strengthening and total body workout.

Experts advise that beginners should exercise for at least 30 mins to an hour for 5 or 6 days a week. Also, you should do 1 day of total body work out and do strengthening and cardio 2x a week. You can increase cardio like 5x in a week if you want but strengthening exercises should be done every other day 2x a week.

According to a video that I’ve watched, our muscles will be stressed out if we do strengthening for a longer time and will never get the result that we want. It is highly recommended that as beginners we should exercise for 30 mins to an hour during the first 3 to 6 months. (Do not believe me that much okay, again I’m not an expert).

Lastly, I would like to share an exercise that everyone doesn’t like…as they say..

Let’s go to the last one.

4. TRY BURPEE!

The movement is perfect for weight loss as they say… As of the moment, I do 50 burpees (not sure if my posture is correct)..I’ll get there, eventually.

So, I guess that’s it for now…More to come..

I can do this! PAIN IS JUST IN THE MIND!

Do things uniquely because you’re simply unique. If you wanna lose weight, it wont happen overnight or for a month. It would be achieved monthssss or a year or 2 from now.

DO IT TODAY! NO EXCUSES!

I think people should never goal to lose weight instead goals must be to be healthier. πŸ™‚

Focus on Yourself

Sometimes, we are too busy caring for others that we already neglected our own needs. However, we really cannot give more than what we have. If your first priority is not yourself, you’ll just end up being hurt.

Why? You already put your best effort to make that person stay. Making him stay becomes the source of your happiness and losing him scares you.

Listen! All you got to do is focus on yourself. Instead of trying so hard to love someone, love yourself a bit more. Recognize your needs.

Prioritize yourself because it’s the only way that you can give more.

Be happy with your own company. If you can’t… Trust me! You’ll never be happy being with somebody.

10 Things That Make Me Happy Everyday

Just wanna share…
1. MOVE! Quiting sedentary lifestyle. Doing this for quite a while now.
2. EAT WHAT IS NECESSARY. Just do the things that are necessary each day! This includes getting rid of unnecessary food.
3. REFLECT and WRITE. I make it a point to write 3 things that I’m grateful for. Sometimes, I read then write my realization.
4. COFFEE and GREEN TEA. Keep me awake and help me wanna go exercise. πŸ™‚
5. LEARN. Make sure that I learn something each day. No matter how lame that is. Hobbies are a good way to learn.
6. SMILE! Share positive thoughts to anyone.
7. LIVE TODAY! Let go of the past and just be excited about the future. Don’t think too much because overthinking creates problems that don’t exist.
8. UNDERSTAND DIFFICULT PEOPLE. I don’t know but I am really patient with people.
9. EVERY BAD SITUATION IS A BLESSING IN DISGUISE. Look at the bright side. It makes life worthliving.
10. LOVE. Tomorrow might be too late. This is the most painful yet happiest thing that I’ve learned. People come and go in our lives no matter how much we love them! Life indeed is bittersweet. Happiness is a state of mind. You alone is the source of it.