Thursday, April 30, 2015

A more realistic daily diet and exercise plan...I realize that I need to be concise and through like this on a specific basis.

Breakfast
6:30-8:00 AM
Greek Yogurt
Apple

Snack 1
9 AM
Dried Cranberries

Lunch
11 AM
Pasta Dish with Shrimp

Snack 2
2:00 PM
Raisins

Dinner
4:00 PM
Pasta Dish with Shrimp

Snack 3
6:00 PM
Cereal with 2% milk

Snack 4
7:30 PM
Wheat thins crackers

Exercise
6:30 PM
Walking DVD for a maximum of 20 minutes

Tuesday, April 28, 2015

A sample diet and exercise plan for any day in May 2015

5-5:30 AM
Exercise
Walk for 20 minutes.

6:00-8 AM
Breakfast
Boiled eggs, turkey sausage, bacon, and wheat toast

9:30 AM
Snack 1
Greek or frozen yogurt, fruit (grapes or strawberries)

10:00-10:30 AM
Exercise
Walk for 20 minutes

11:00 AM -12:30 PM
Lunch
Grilled chicken, Quinoa with mushrooms, broccoli and carrots

2-2:30 PM
Snack 2
Lemon-Banana Smoothie

4-6:30 PM
Dinner
Grilled chicken salad with kale, spinach, and tomatoes with salad dressing

7-8:00 PM
Play exercise dvd for 15-30 minutes

8-9:00 PM
Snack 3
Wheat crackers




Sunday, April 26, 2015

Re-iterated my goals for myself since 4/25/15

I know I need to lose weight and I would like to.  My goals are changing and that is the problem.  It would have been nice that I could have had a set goal to stick to.  Now I am concerned.  I wanted to lose between 5 -10 pounds by next month.  It was a goal that I had in mind but I feel like I have failed.  I was considered a person who had not progressed and while it is quite a motivation, even that was not of help.  I would like to make realistic goals about my eating habits and my exercise regimen, which I really need help on.

Anyways, my real goals are to lose 1-2 pounds a week by formulating a realistic, specific regimen of exercises that interest me.  I would like to lose exactly 109 pounds within the course of 18 months.  I think that is a doable goals.  As I mentioned earlier, I would like to lose 1-2 pounds a week.  I would also like to cut back on sweets, salt, and fried foods, which I am slowly doing.  I don't care much for fried foods anymore, but I do snack a lot, I overeat at night, and I do add too much salt and other spices to my foods.  Those are the things that I would like to deal with.  Spacing out my eating and snack times help.  Measuring out my foods and limit my intake of salt and sugar are also of great help.  While those can be difficult, they are not daunting tasks.

Losing weight is very important to me in that one of my first goals was to lose weight.  I have struggled most of my life.  I never really felt good about my appearance.  I was either too overweight, or I wasn't pretty enough, or smart enough.  I had self-image issues for many years and those are the things that not only do I need help in, but I would like to improve that self-image.  I have come to realize that beauty, self-worth, or intelligence does not come with a certain shape or size.  Knowing my self-worth is important regardless of the number on the scale.

Saturday, April 25, 2015

Reflections concerning this particular blog

I often write entries in this blog concerning my diet and exercise plans mostly for the next day.  I am disappointed that I don't always follow through on my plans.  I would like to do a better job on how to formulate a plan that I can stick to.  I admit that I don't.  That would help me go a long way into losing weight.  I have goals.  I am self-conscious of my appearance.  I tend to see a rather large woman in the mirror who considers herself not as attractive as she could be.

I know I need to lose weight and I would like to.  My goals are changing and that is the problem.  It would have been nice that I could have had a set goal to stick to.  Now I am concerned.  I wanted to lose 10 pounds by next week.  It was a goal that I had in mind but I feel like I have failed.  I was considered a person who had not progressed and while it is quite a motivation, even that was not of help.  How and why did not get the memo?  All I have to do is diet and exercise.  Simple right?  No, not without much support or even the wisdom to carry out the knowledge that I have.  I would like to make realistic goals about my eating habits and my exercise regimen, which I really need help on.

Anyways, my real goals are to lose 1-2 pounds a week by formulating a realistic, specific regimen of exercises that interest me.  However, that is for another blog.  While my eating has improved, I still go over my food limit and especially my snack limit.  I consume way too many points per meal.  I would like to not worry so much and end up consuming so much that I will gain all of my weight back.  That has happened before.  I was even overwhelmed about being overwhelmed.  That has been the major struggle to my weight loss endeavors.  I would like to lose exactly 109 pounds within the course of 18 months.  I think that is a doable goals.  As I mentioned earlier, I would like to lose 1-2 pounds a week.  I would also like to cut back on sweets, salt, and fried foods, which I am slowly doing.  I don't care much for fried foods anymore, but I do snack a lot, I overeat at night, and I do add too much salt and other spices to my foods.  Those are the things that I would like to deal with.  Spacing out my eating and snack times help.  Measuring out my foods and limit my intake of salt and sugar are also of great help.  While those can be difficult, they are not daunting tasks.

Losing weight is very important to me in that one of my first goals was to lose weight.  I have struggled most of my life.  I never really felt good about my appearance.  I was either too overweight, or I wasn't pretty enough, or smart enough.  I had self-image issues for many years and those are the things that not only do I need help in, but I would like to improve that self-image.  I have come to realize that beauty, self-worth, or intelligence does not come with a certain shape or size.  Knowing my self-worth is important regardless of the number on the scale.

Thursday, April 23, 2015

Scheduling for a day...maybe

Today is Thursday, a break from the "daily grind" of exercise.  However, I actually did some exercise today. I did light yard work.  It was yard work nevertheless.  I didn't feel like doing such this morning, but I did it. I am motivated to exercise now more than ever.  I am interested in working with weights and other equipment. To me, those are great motivators.  However, walking doesn't hurt either.  Maybe I should make a schedule for a day instead of for a week.  Maybe it would help me to better keep track of what I am doing and what I should be doing.

Tuesday, April 21, 2015

Now it is time I put things in motion

If I could be honest with myself, the use of samples have  pros and cons.  The truth is and the con is that while things are well-intended, it would do me no good if I don't go by formulating a plan that I will use. What will be a plan that would be realistic?  Would I follow it?  Would it be feasible or specific? I have all of these plans and more plans.  That is all I have.  I have made excuses for not exercising.  How do I create a plan  that I won't tell me that I need to "get on the ball" and to quit excuses.  I am motivated to change but the question is, do I really want to change my diet?  I do and I have interests and goals in mind. Finally, I have those goals in mind.

Monday, April 20, 2015

To re-iterate 4/21/15

Monday
Rest or stretches.

Tuesday
Rest or stretches

Wednesday
6-7 PM
Walking DVD and pedometer used to determine how many calories I have burned.

Thursday
Rest or Stretches.

Friday
6-7 PM
Walking for at least 10-15 minutes.
Use a pedometer to determine the speed and the number of steps minutes of stretching for my back

Saturday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes walking
6-7 PM
10 minutes of stepping, and stretching for back muscles

Sunday
Rest or stretches

To re-iterate:
1. List meals
2. List approximate times
3. Be specific when writing down food items
4. Be specific when writing down what one is going to do for exercise.
5. Be realistic
6. Format a schedule that would include weekly or daily exercises.  

For today, 4/20/15
Breakfast
8:30-9:30 AM
Boost Creamy Strawberry Shake
240  calories

Snack 1
12:30-12:45 PM
Boost Creamy Strawberry Shake
240 calories

Lunch
1- 2 PM
1 cup brown rice
Two large homemade biscuits
3/4 cup cut green beans
3 pieces baked chicken
Hungry, but no guilt..not realizing exactly how many calories that I have consumed at that time
790 calories

Dinner
4-5 PM
Two homemade biscuits
No guilt
500 calories

Snack 2
8:30 PM
Peaches, drained
No guilt
45 calories (canned and drained)

Exercise
Rested today.

Sunday, April 19, 2015

Sample diet and exercise plans

Sample Exercise Plans
Sunday
Rest of Stretch

Monday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of weight lifting

Tuesday 
Rest or stretch

Wednesday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of leg exercises and repetitions using kettlebells

Thursday
Rest or stretch

Friday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking
6-7 PM
10 minutes of stretching for my back

Saturday
9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes walking
6-7 PM
10 minutes of stepping, and stretching for back muscles

1. List meals
2. List approximate times
3. Be specific when writing down food items
4. Be specific when writing down what one is going to do for exercise.
5. Be realistic

Sample:
Breakfast
6-8 AM
1 cup plain grits with 1 tbsp. butter or margarine
3 slices turkey bacon
2 turkey sausage patties
2 slices wheat toast with 1 tsp. strawberry preserves per slice
8 oz. glass orange juice

Snack 1
8:30 AM
Medium Apple

9-10 AM
Use a pedometer to determine the speed and the number of steps
10 minutes of walking

Lunch
11 AM -1 2 PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Snack 2
2-3:PM
Cheese and Apple

Dinner
4-5 PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Exercise:
6-7 PM
10 minutes of weight lifting

Snack 3
7:30 PM
1 cup low fat frozen yogurt

Snack 4
8-:9 PM
1/4 cup whole Almonds

Saturday, April 18, 2015

Being honest

I have finally realized what is or was, wrong with me. I have a ball of fears for so long that I feel like I cannot accomplish anything.  I believe that fear is the major enemy of weight loss.  I would like to lose over 100 pounds.  My goal range is between 195-200 pounds.  I admire seeing curvy women.  I hope to look like that someday.  They are my inspiration.  I want to have that body type.  I have a low opinion of my body. I don't feel great about myself.  I have gained so much weight over the years.  I don't want to weigh over 300-350 pounds.  I want to see and notice the "bonuses" of losing weight like better health and getting through the door.  It may start with formulating a diet and exercise plans, but I worry and fear that I will never follow through.  I need to make a realistic plan and set realistic goals for myself.  I wonder what do I need to do.  I am close to 300 pounds.  I don't wish to remain 284+ pounds for longer than I have to be.  I don't also wish to remain fearful of worsening health, getting unable to go through doors, and unable to do things that others take for granted.

Friday, April 17, 2015

Realistic Plans

I made two re-posts this week.  I just didn't feel like it.  My exercise regimen is nill and I need to take my diet seriously.  In this blog, I need to make realistic plans that work!  I also need to make realistic plans that stick!  I have failed to do that, and quite often.  It is time to make diet and exercise plans starting now. However, I realize that I need to make plans that are separately diet and exercise.  Maybe I could look at and read plans and go from there.

Thursday, April 16, 2015

Re-post from 4/11/15

I know that I have not made any plans, but that is because I have made one in the past.  Sadly, I have little knowledge on HOW to follow a plan.  I know that if I were to follow a plan, then maybe I would have a great chance of losing weight.  I am on a healthy eating program and nowadays, I feel that I am wasting money on the program.  I don't eat healthy and I don't really exercise.  I however, wish to make more plans that I intend to follow.  However, how to I go about making those plans and why do I have to make those plans?  In other words, what are my goals? How do I determine what are the portion sizes?  How do I eat in moderation? What exercises would be good for me specifically, or at least for now?  Those are the questions that I need to answer whenever I make a meal plan or an exercise plan.

Wednesday, April 15, 2015

Re-post from April 5th, 2015

Forgive me for being so lazy these past few days.  I have not been up to writing a plan well, because I have one.  However, I have been too lazy to follow it.  I realize that I need to get back on track and eat well and exercise.  That has been harder for me than I realize.  I have all but given up on myself. I tend to overwhelm easily and that has been the problem.  I have grown lazy that my desire is to give up.  I don't want to, but how do I keep myself from being so overwhelmed?  I promised that I will be on this plan for over a year.  I have had less than perfection over the past few weeks.  I have to constantly remind myself that I am a diabetic who wishes to finish her journey and lose weight.  I am concerned that I have gained all of my weight back.  If this will be the case, tomorrow, maybe I realize that I can do better and learn from this.  I don't want to gain all of my weight back, but if I do, I will be reminded that there will be much at stake, at least for me. This would include being diabetic and having suffered the complications of diabetes.  All of those things could be prevented if I just eat healthy and exercise.  Why oh why can I apply not know how to do what is simple?  Why does it have to be complicated?  I feel like I have regressed on the plan and I am wasting money.  I will have to do a better job.  That is all.

Tuesday, April 14, 2015

Proposed menu for 4/15/15

Breakfast
7-9 AM
Bacon (4 slices)
Sausage 
Grits (3/4 cup)
Plain toast ( 1 slice)

Lunch
11 AM -1 PM
Meatloaf (1 oz)
Green beans (1 cup)
Mashed potatoes

Dinner
4-6 PM
Meatloaf (1 oz)
Green beans (1 cup)

Mashed potatoes

Snack 1
10 AM
Raisins (handful)

Snack 2
7-8 PM
Peanuts (handful)

Snack 3
9 PM
Cheese (1 oz.)



Monday, April 13, 2015

Proposed menu for 4/14/15

Breakfast
7-9 AM
Kind Bar

Lunch
11-1 PM
Baked spaghetti casserole

Dinner
4-6 PM
Baked spaghetti casserole

Snack 1
10 AM
Raisins

Snack 2
7-8 PM
Peanuts

Snack 3
9 PM
Cheese

Sunday, April 12, 2015

Menu for tomorrow 4/13/15

Breakfast
7-9 AM
Raisin-Cinnamon Oatmeal

Lunch
11-1 PM
1 Cup Soup
Sandwich

Dinner
4-6 PM
2 Vegetables
1 Fruit
1 Can soup

Snack 1
10 AM
Raisins

Snack 2
7-8 PM
Peanuts

Snack 3
9 PM
Cheese

Saturday, April 11, 2015

Plan for tomorrow 4/12/15

Sunday, April 12, 2015

Breakfast
7-10 AM
Cereal with milk
Fruit

Lunch
1-4 PM
Meat
2 Starches
1 Vegetable

Dinner
6-8 PM
2 Vegetables
1 Fruit
1 Can soup

Snack 1
11 AM-12 PM
Raisins

Snack 2
5 PM-6 PM
Pineapple with juice

Snack 3
9PM
Pineapple with juice


Planning a meal and diet plan

I know that I have not made any plans, but that is because I have made one in the past.  Sadly, I have little knowledge on HOW to follow a plan.  I know that if I were to follow a plan, then maybe I would have a great chance of losing weight.  I am on a healthy eating program and nowadays, I feel that I am wasting money on the program.  I don't eat healthy and I don't really exercise.  I however, wish to make more plans that I intend to follow.  However, how to I go about making those plans and why do I have to make those plans?  In other words, what are my goals? How do I determine what are the portion sizes?  How do I eat in moderation? What exercises would be good for me specifically, or at least for now?  Those are the questions that I need to answer whenever I make a meal plan or an exercise plan.

Thursday, April 9, 2015

Trying to get myself in check

My hope is that I can walk longer than 15 minutes per day.  I really need to, but will it do any good with what I have been eating lately.  I really that I also need to make a brand new eating plan.  I might as well call it a diet plan since I have not been eating healthy.  My food cravings are in need of help.  I was doing well but I have all but given up.  That is NOT what I want to do.  Gaining weight has been quite demoralizing.

Tuesday, April 7, 2015

Prayer for hope, strength, and courage

Jesus,

Guide me, O thou great redeemer,
Pilgrim through this barren land;
I am weak, but thou art mighty,
Hold me with thy powerful hand;
Bread of heaven, bread of heaven
Feed me till I want no more;
Feed me till I want no more.

Open now the crystal fountain
Whence the healing stream doth flow;
Let the fire and cloudy pillar
Lead me all my journey through:
Strong deliverer, strong deliverer;
Be thou still my strength and shield;
Be thou still my strength and shield.

When I tread the verge of Jordan,
Bid my anxious fears subside;
Death of death, and hell's destruction
Land me safe on Canaan's side:
Songs of praises, songs of praises,
I will ever give to thee;
I will ever give to thee.

In Your Name,

Amen

Monday, April 6, 2015

Diet and Exercise Prayers

A Prayer to Lose Weight

Guide me lord, as I strive to lose weight You are my light and my anchor, and with you I know all things are possible.

Help me this day to make healthy choices and give me the strength to fight against destructive cravings that negatively effect my health.

You said, “The LORD upholdeth all that fall, and raiseth up all those that be bowed down. As I bow before you today, raise me up help me towards my goals.

I have been taught that anything that replaces God is an idol. Help me to reject any unhealthy habit in which I seek false comfort. For you are my one true comfort and salvation.

In your name I pray, Amen.

A Prayer to Resist the Cravings

Today I pray to You to grant me the strength to stay away from anything that is unhealthy - alcohol, junk food, carbohydrates and mycotoxins.

I pray that this will help me lose the weight I have gained. Help me stay focused on being healthy and fit, dear God. I believe that I can do all things through Christ, your Son, who truly strengthens me.

May this enable me to steer away from all the unhealthy choices that I face each day. I pray that this strength will keep me focused on disciplining my body and do my workouts religiously. I pray that anything I do, eat or drink only be for Your greater glory.

I pray for a support group to push me towards the finish line. I ask for all these in this prayer, O Lord. In Jesus' name, I pray. Amen.

Prayer for weight loss
 
Father.
Only you have journeyed closely besides me though my life,
Seeing the heartache I have felt as I have battled daily with my weight.
As I come before you now, please touch my body and correct the metabolism rate.
Bring restoration to my whole being, bringing new balance and wellbeing.
Cover me with love as I seek to cope with a poor self image. Help me to love myself.
Bring wisdom and truth to my mind, and help me to plan my daily food and to enjoy it.
Give me energy as I exercise more and become more fit,
And bless my efforts with sustainable weight loss.

Father, I long to be free of this difficulty in my life,
I look to you, you are my supporter, my comforter and my helper.
Thank you for your constant love.

Amen.


Daily diet prayer

Lord, please bless my efforts to lose weight today.
Help me to keep the vision of being light and fitter.
Watch over me as I seek to monitor all I eat.
Help me to enjoy food and to love and care for myself as I diet.
Amen.


Sunday, April 5, 2015

Laziness is not a virtue.

Forgive me for being so lazy these past few days.  I have not been up to writing a plan well, because I have one.  However, I have been too lazy to follow it.  I realize that I need to get back on track and eat well and exercise.  That has been harder for me than I realize.  I have all but given up on myself. I tend to overwhelm easily and that has been the problem.  I have grown lazy that my desire is to give up.  I don't want to, but how do I keep myself from being so overwhelmed?  I promised that I will be on this plan for over a year.  I have had less than perfection over the past few weeks.  I have to constantly remind myself that I am a diabetic who wishes to finish her journey and lose weight.  I am concerned that I have gained all of my weight back.  If this will be the case, tomorrow, maybe I realize that I can do better and learn from this.  I don't want to gain all of my weight back, but if I do, I will be reminded that there will be much at stake, at least for me. This would include being diabetic and having suffered the complications of diabetes.  All of those things could be prevented if I just eat healthy and exercise.  Why oh why can I apply not know how to do what is simple?  Why does it have to be complicated?  I feel like I have regressed on the plan and I am wasting money.  I will have to do a better job.  That is all.

Friday, April 3, 2015

Taking a break

I did not feel like making an entry yesterday because I was just too tired.  I went shopping and I have lately been overwhelmed.  I am now relaxed and thus feel better.  I am about to give up on my healthy eating plan.  I don't want to, but maybe I need to do more in order to lose weight.

Wednesday, April 1, 2015

Reminder to focus on the positive

Sadly, I don't or rather didn't have all of the necessary food that I make for the plans that I formulated a while back.  However, I have tried.  Anyways, despite the fact that I have followed the plan of consuming 40 points for the 3 main meals and around 7 points for the snacks, I will also learn to appreciate and feel good about my successes..  I will not take so much time to remind myself of any failures.  So far, I have lost weight and I am proud of that.  That is what I will take to heart.