Wednesday, September 30, 2015

September 17 repost

I wonder if a meal plan is really just a schedule or something else.  I plan to actually eat breakfast, but I have no idea.  The truth is, I don't eat breakfast so I decided to eat whatever I have on the way to my appointment.  That is not a good thing.  I usually consume food for lunch around 10:30 am,  and end lunch around 1:00 pm, which is far.  This is when I consume the most calories.  My plan is to consume 1500-1800 calories.  I am not sure what to eat tomorrow, but  I tend to consume at least half 1/3-1/2 of my calories there.  The truth is, more than a third is too much.

However, how do I change the "circadian clock" of food consumption throughout the day?  All I do is to construct a meal plan so that won't happen.  Maybe that could also help me with my eating problem, which I definitely have.  I am currently seeking help for it.  I just now found out what should happen if I were to incorporate exercise "into the mix"?  Obviously it would help me with my health, but what about my eating issues?  I know that there are benefits to exercise, but would this be one of them?

I tend to consume fewer calories at dinner, but I also tend to consume the same foods at dinner than I do at lunch.  I tend to consume dinner between 4:00-6:00 pm.  Is it too soon or is it the right time?  I realize that effective meal planning needs to take time, patience, and a little of skill.  Sadly, I don't possess all of those qualities.  Now is as good as time as any to possess those qualities.  Also incorporating exercise according to my ability per day doesn't hurt either, but I need an effective plan that I can work around.  I do have a morning schedule so my "calendar" is busy.  I do need to rest after that, which leaves the rest of the day to exercise, and also blog the results.  So, the moral to the story is to keep things simple.

Tuesday, September 29, 2015

Diet plan for 9/30/15

Calorie goal: 1200-1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
7:00 am
Boost Glucose Control Shake
Calories: 250

Snack 1
9:00 am
Orange
Calories: 110

Lunch
11:00 am
Pizza slices
Calories: 340

Snack 2
2:00 pm
Apple
Calories: 100

Dinner
4:00 pm
Pizza slice, chicken wings with salad dressing
Calories: 650

Total calories: 1450

Monday, September 28, 2015

Diet Plan for 9/29/15

Calorie goal: 1200-1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
5:00 am
Boost Glucose Control Shake
Calories: 250

Snack 1
7:00 am
Boost Glucose Control Shake
Calories: 250

Lunch
11:00 am
2 meat
2 Vegetable servings
1 Fruit
Calories: 450

Snack 2
2:00 pm
Orange
Calories: 100

Dinner
4:00-5:00 pm
1 Meat
2 Vegetables
1 starch
1 Fruit
Calories: 460

Snack 3
7:40 pm
Apple
Calories: 110

Snack 4
8:30 pm
Orange
Calories: 100

Total calories: 1720

Saturday, September 26, 2015

Meal plan for 9/27/15

Calorie goal: 1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
cereal and milk
Time: 9:30 am
Calories: 300

Lunch
1 meat
1 starch
2 vegetables
1 glass of water
Time: 1:00-4:00 pm
Calories: 460

Dinner
1 meat
2 vegetables
1 starch
1 glass of water
Time 5:00 pm
Calories: 400

Snack 1
1/2 peanut butter and jelly sandwich
Time: 11:00 am
Calories: 150

Snack 2
1/2 peanut butter and jelly sandwich
Time: 3:00 pm
Calories: 150

Snack
Orange and apple
Time: 8:00 pm
Calories: 200

Total calories: 1660

Friday, September 25, 2015

Specified meal plan for 9/26/15

This has been quite a helpful blog.  I have struggled with not only losing weight, but keeping it off and staying with what I planned.  My days have been filled with unrealistic expectations and a change of mind happens quite often.  I have noticed too many times that my plans do not match what I actually consume.  However, I finally realized that being specific and realistic are the key.  Here is a sample of what my meal plan would look like, at least.  All I know is that it will take a lot of planning.

Calorie goal: 1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
bacon (2-4 slices)
boiled eggs
black coffee
Time: 8:30 am
Calories: 430

Lunch
spaghetti and meatballs (1.5 cups)
1 glass of water
Time: 1:00 pm
Calories: 535

Dinner
spaghetti and meatballs (1.5 cups)
1 glass of water
Time 5:00 pm
Calories: 535

Snack 1
1/2 peanut butter and jelly sandwich
Time: 11:00 am
Calories: 150

Snack 2
1/2 peanut butter and jelly sandwich
Time: 3:00 pm
Calories: 150

Total calories:

Thursday, September 24, 2015

Sample grocery list 9/24/15

Tea
Blackberries
Granola bars
Eggplants
Lemons
Limes
Sour cream
Chickpeas
Olives
Mushrooms
Quinoa
Pumpkin
Cucumber
Wheat bread
Grain bread
Turkey
Tomatoes
Ketchup
Mustard
Pasta
Cheese
Lettuce
Tomatoes
Dressing
Orange
Apple
Strawberries
Cereal
Milk
Orange juice
Tortillas wraps
Luncheon meat
Boxed dinners
Mixed vegetables
Chicken
Green beans
Graham crackers
Potatoes
Eggs
Bacon
Gravy and spices
Oil
Grapes
Celery
Hazelnut spread
Apple juice
Soups
Crackers
Cherries
Waffles
Butter
Margarine
Frozen vegetables
Ice cream
Yogurt
Pork
Tomato juice
Carrots
Bell peppers
Rice
Eggplants
Sugar
Kool-Aid
Seafood
Canned fruits and vegetables
Sausage
Coffee
Peanut butter
Jelly
Onions
Vinegar
Cabbage
Pasta sauce
Baking soda
Flour
Corn meal
Dried fruits
Grapes
Honey
Snacks

Wednesday, September 23, 2015

Back to basics

This weekend I have tried at least to follow the daily diet and exercise plans.  Maybe the issue is that I deal too much.  I expect perfection and following the rules to the letter.  That is a type of black and white thinking that does not work.  It has ended up doing me no good.  I have the ground rules, but I find them hard to follow.  The best and only solution is to change my thinking.  I realize that with the type of black and white thinking is hard it will be quite difficult.  For example, it is best to keep things simple.  What is a meal plan and how do I incorporate exercise into that plan?  Do I write down what I need then put something together?  I ask these questions all of the time.  The problem is that I don't keep it simple.  I am at a point where I have allowed myself to be overwhelmed.  So, where do I begin?

Sunday, September 20, 2015

Diet and Exercise plan for 9/21/15

Exercise 1 7:30-8:30 AM
Yoga or walking

Breakfast 9:00 AM
Fruit
Waffles with syrup
Total calories: 490

Snack 1 11:30 AM
Pineapple
Total calories: 140

Lunch 12:30 PM
Leftovers from yesterday
Total calories: 650

Snack 2  5:30 PM
Pineapple
Total calories: 70

Dinner 6:30 PM
Cereal with 2% milk
Total calories: 450

Snack 3 8:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories:  1970

Saturday, September 19, 2015

Diet and Exercise plan for 9/20/15

Exercise 1 7:30-8:30 AM
Yoga or walking

Breakfast 9:00 AM
Canadian Bacon
Bacon
Turkey Sausage
Baked fruits
Total calories: 770

Exercise 2 10:00-10:20 AM
Dancing

Snack 1 11:30 AM
Apple
Total calories: 120

Lunch 12:30 PM
Meat
1 Starch
2 Vegetables
Total calories: 450

Snack 2  5:30 PM
Pineapple Mix
Total calories: 70

Dinner 6:30 PM
Cereal with 2% milk
Total calories: 450

Snack 3 8:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories: 1830 calories

Friday, September 18, 2015

Diet and exercise plan created for 9/19/15

Exercise 1 6:30-7:00 AM
Yoga or walking

Breakfast 8:00 AM
Canadian Bacon
Cheese omelet
Bacon
Turkey Sausage
Total calories: 370

Exercise 2 10:00-10:20 AM
Dancing

Snack 1 10:30 AM
Baked fruits (apples and blueberries)
Total calories: 120

Lunch 12:30 PM
Oven-fried chicken
Oven fries
Total calories: 600

Snack 2  2:30 PM
Orange/Pineapple Mix
Total calories: 170

Dinner 4:00 PM
Oven fries
Oven fried chicken
Broccoli
Total calories: 450

Snack 3 7:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories: 1880 calories






Thursday, September 17, 2015

When planning, consider these things:

I wonder if a meal plan is really just a schedule or something else.  I plan to actually eat breakfast, but I have no idea.  The truth is, I don't eat breakfast so I decided to eat whatever I have on the way to my appointment.  That is not a good thing.  I usually consume food for lunch around 10:30 am,  and end lunch around 1:00 pm, which is far.  This is when I consume the most calories.  My plan is to consume 1500-1800 calories.  I am not sure what to eat tomorrow, but  I tend to consume at least half 1/3-1/2 of my calories there.  The truth is, more than a third is too much.

However, how do I change the "circadian clock" of food consumption throughout the day?  All I do is to construct a meal plan so that won't happen.  Maybe that could also help me with my eating problem, which I definitely have.  I am currently seeking help for it.  I just now found out what should happen if I were to incorporate exercise "into the mix"?  Obviously it would help me with my health, but what about my eating issues?  I know that there are benefits to exercise, but would this be one of them?

I tend to consume fewer calories at dinner, but I also tend to consume the same foods at dinner than I do at lunch.  I tend to consume dinner between 4:00-6:00 pm.  Is it too soon or is it the right time?  I realize that effective meal planning needs to take time, patience, and a little of skill.  Sadly, I don't possess all of those qualities.  Now is as good as time as any to possess those qualities.  Also incorporating exercise according to my ability per day doesn't hurt either, but I need an effective plan that I can work around.  I do have a morning schedule so my "calendar" is busy.  I do need to rest after that, which leaves the rest of the day to exercise, and also blog the results.  So, the moral to the story is to keep things simple.

Wednesday, September 16, 2015

Keep it simple

Keep it simple.  I will follow a plan that is at hand or at least what the nutritionist says.  My goal is to consume 1500-1800 calorie plan.  I also need to exercise, and not just stretch out my body.  This isn't against stretching or even yoga or pilates, but I do need to lose weight.  Then again, there is this need about flexibility and that could even contribute somewhat to weight loss.  Maybe I shouldn't be so selective when it comes to exercise and what exercise I choose to do.  That could help go a long way into keeping it simple.

Tuesday, September 15, 2015

Thoughts about simplifying my plans to take better care of myself

The problem is I don't follow the advice that has been given to me.  I also have made plan after plan after plan.  There is this thing called having a short attention span.  I wonder if that was the reason or at least one of the reasons why I have not succeeded thus far.  I have gained most of the weight that I have lost.  Strangely enough, I realize that all I can do is to it over.  I can lose the weight.  Keeping it off is the hard part.  I believe that I was too restrictive with the amount of calories that I have consumed.  I tried too hard and I felt like a failure each time.  I have to have more confidence in myself and my goal to take charge of my health.  That is my goal.  I also have the goal to respect and love myself no matter what my size is.  It would not hurt if exercise was part of my plans as well.

Monday, September 14, 2015

I have a binge eating problem.

I have a binge problem.  Therefore, I did not get to follow everything on the plan that has been laid out for me.  I would like to be able to work around this problem.  I don't know what else to do or how else to deal with the issue at hand.  I consume more than 2000 calories per day on some days.  Maybe I should anyway.  I am trying to consume 1550 calories or less.  Maybe that is the issue.  I am either trying too hard or I am not trying hard enough.

Sunday, September 13, 2015

Reflection for 9/14/15

I largely followed the plan that I have consumed.  However, consuming two bowls of extra-butter popcorn is not what a filling dinner makes. Other than that, I have learned to incorporate fruits and vegetables to my diet, which is good.  Here is my plan for tomorrow.

Breakfast
250 calories
Boost Glucose Control Shake

Lunch
450 calories
Peanut butter and jelly sandwich
Orange

Dinner
250 calories
Boost Glucose Control Shake

Snack 1
300 calories
Apple with peanut butter

Snack 2
150 calories
Peanut butter crackers

Snack 3
70 calories
Pepperoni slices with cheese

Total calories: 1470 calories

Saturday, September 12, 2015

Reflection and meal plan for 9/13/15

Right now, I have to say that I don't feel ashamed of what I have eaten at all today.  I admit that I don't always eat the right amount of fruits and vegetables today, but it is better than nothing.  I have always wanted to consume fruits and vegetables.  That is a sad thing to say.  How can I say that when I have plenty of them at home.  All I have to do is to eat an apple or an orange.  Whole grains are nothing for me to be ashamed of either.  I am not sure if I should go on a diet, but wait a minute. That is the problem.  I tend to consume a limited amount of the good, quality foods and too much of the foods that lack nutritional value.  That and a changed mindset will help me go a long way into being fit and healthy.

Breakfast
250 calories
Boost Glucose Control Shake

Lunch
500 calories
2 servings of meat
1 serving of starch
2 servings of vegetables

Dinner
300 calories
2 servings of vegetables
1 serving of meat or starch

Snack 1
250 calories
Boost Glucose Control Shake

Snack 2
70 calories
6 keebler crackers

Snack 3
30 calories
strawberries

Snack 4
100 calories
Apple

Total calories: 1500

Friday, September 11, 2015

Giving up is the last thing I want to do.

I am taking a break today.  I feel like I am just giving up.  That is the last thing I want to do.  I hate it. I admit that I don't stick to neither my diet nor exercise plan.  But I want to take control of my diet and my exercise.  I want to get better, but I guess it is a one day at a time thing.  So is exercise and overcoming fear and anxiety, which I am living out.  I want to change and I realize that I have too much of an all or nothing mindset.  The truth is, I just need to relax but I am afraid.  Fear and anxiety have almost taken hold on me for a long time now, and I realize that plans are to be followed and I don't always follow them, no matter how hard I try.  I just change my mind too much.  That is the problem.

Thursday, September 10, 2015

Traditional plan for today

Breakfast  None

Lunch 1:07 pm

Dinner 5:25 pm

Snack 1
2:30 am

Snack 2
12:00 pm

Snack 3
6:00 pm

Snack 4
6:05 pm

I am ashamed of eating so much.  I have an issue with binge eating and I can't stop.  It seems like I can't stop because it has happened daily.  My goal is to lose weight.  I went to sleep this afternoon, which curbed my depression, but it didn't curb my appetite.  That is why I overate.  I am ashamed and saddened that things have gotten to this point.

Wednesday, September 9, 2015

Meal plan for 9/10/15

Breakfast
   350 calories
   Sample foods: Waffles with syrup and butter, bacon

Lunch
     650 calories
     Sample foods: cheeseburger with oven fries

Snack 1
       100 calories
      Sample foods: avocado slices

Dinner
       600 calories
       Sample foods:cheeseburger with oven fries

Snack 2
        100 calories
        Sample foods: Cucumber slices


Total number of calories: 1800

Monday, September 7, 2015

Meal plan for 9/8/15

Note:  I think that it is time to add a daily exercise plan and stick to it.  In the meantime, here is my meal plan for tomorrow.

Breakfast
   250 calories
   Sample foods: Boost glucose control strawberry shake

Lunch
     650 calories
     Sample foods: sloppy joes, hot dogs, and sweet potato pudding with ice cream

Snack 1
       150 calories
      Sample foods: apple and grapes

Dinner
       600 calories
       Sample foods:chili cheese dogs


Total number of calories: 1600

Sunday, September 6, 2015

Proposed menu for 9/7/15

Breakfast
   250 calories
   Sample foods: Boost glucose control strawberry shake

Snack 1
    100 calories
    Sample foods: apple

Lunch
     550 calories
     Sample foods: salmon and cucumber with sweet potato pudding

Snack 2
       90 calories
      Sample foods: strawberries and grapes

Dinner
       300 calories
       Sample foods:cheeseburger with pickles

Snack 3
        120 calories
        Sample foods: 1/2 cup ice cream


Total number of calories: 1410

Saturday, September 5, 2015

Friday, September 4, 2015

Diet plan for 9/5/15

Breakfast
   250 calories
   Sample foods: Boost glucose control strawberry shake

Snack 1
    100 calories
    Sample foods: bananas

Lunch
     450 calories
     Sample foods: salmon and baked potato

Snack 2
      150 calories
      Sample foods: apple and grapes

Dinner
       300 calories
       Sample foods: soup and crackers

Snack 3
        120 calories
        Sample foods: mixed fruits (blueberries and strawberries)



Total number of calories: 1370

Thursday, September 3, 2015

Diet menu for 9/4/15

Breakfast
   250 calories
   Sample foods: Boost glucose control strawberry shake

Snack 1
    150 calories
   Sample foods: One apple and a cup of strawberries

Lunch
    350 calories
   Sample foods: Tuna-chef salad, crackers, with salad dressing and avocado slices

Snack 2
     100 calories
Sample foods:   Grapes

Dinner
      450 calories
Sample foods:  Ham salad and potato chips

Snack 3
       100 calories
Sample foods:  Small salad and vinaigrette

Snack 4
        100 calories
Sample foods: ice cream

Total number of calories: 1500

To reiterate,  my goal is to consume between 1200 and 1500 calories.  However yesterday, I went far from overboard.  I consume way too many calories yesterday and I figure that because today it would be too late.  My plan is to get back on track today and consume those few calories.  I consumed so many calories yesterday so it would be very difficult to exercise it out in just one day.  I think I may have gained a pound, but I won't think about that anymore.  I do think that it is best to not assign another free day, but yesterday was not one of those days. The sample foods are just suggestions. I could consume them the next day or they are only a proposed menu of what I will consume.

Tuesday, September 1, 2015

Meal plan for 9/2/15 with sample foods (1500 calories maximum)

Breakfast
  400 calories
Sample foods: scrambled eggs, bacon, sausage, grits with butter, and 2 slices of toast

Snack 1
  150 calories
Sample foods: grapes, large orange, two slices of wheat or grain toast with preserves

Lunch
   500 calories
Sample foods: french fries, turkey burger, lettuce and tomato, cheese, and pickle with salad dressing

Snack 2  (open)
   120 calories
Sample foods: 1/2 cup ice cream

Dinner
Sample foods: ham sandwich on flat bread with cucumber, lettuce and tomato, mustard, and dressing
   230 calories

Snack 3
Sample foods: 1/2 ice cream or 1 serving of crackers
     100 calories

Yesterday, I mentioned that my goal is to consume between 1200 and 1500 calories.  I also have a goal of losing 125 pounds.  I feel pretty good today.  Planning meals and planning exercise are very important to me.  It makes the "task" of losing weight much easier, and it helps me to learn how to eat healthy and thus reaching my goal of being healthy.