Sunday, October 25, 2015

What should my real goals be?

I have finally made a plan about exercise because I want to take charge of my health.  I needed to take my health more seriously.  I am a PCOS sufferer, which means to me at least that I have some serious health risks and some serious conditions.  That has been frustrating not to mention what are the best meal plan that I can create for myself.  I have wanted to be a healthy weight for a while, but what is my real goal?  That is the final question that I would like to answer for myself.  I wish I had answered those questions.  No need for wishing.  Now is the time.

Friday, October 23, 2015

Finally, I created an exercise plan

Break days: Tuesday and Friday

Saturday 10/24/15   9:00 AM  15 minute walk

Sunday    10/25/15  8-9 AM 15 minute walk

Monday   10/26/15  8:30 AM 15 minute walk

Tuesday   10/27/15  rest

Wednesday  10/28/15   8:30-9:00 AM  10-15 minute walk

Thursday   10/29/15   8:30-9:00 AM 10-20 minute walk

Friday  10/30/15   rest

There are times when the schedule won't keep me able to follow this plan to the letter.  Walking is the simplest exercise that I could do.  I finally realize that I have walked before.  I have been frustrated before and my goal is to overcome it.  Specific reasons are Sunday services, appointments on other days, funerals, or to go out of town to work.  I was not sure if I should make a plan for a day or for a week.  The last thing I want to do is to allow myself to be frustrated and not do the work.  I look forward to being on this journey.

Thursday, October 22, 2015

Eating breakfast

I love this prayer that I wrote yesterday.  It explains how I am feeling and how I felt.  I am now doing better.  It is time that I do something for myself for a change.  If only I ate healthy at times.  My plans are to eat in moderation by measuring out the foods I eat and to walk.  Also, it doesn't hurt to actually consume breakfast.  I have read that breakfast is the most important meal of the day.  I just don't always eat a healthy breakfast and that I need to make changes.  So my plan for tomorrow is to consume healthier foods AND follow the simple ground rules that I have set up for myself.  It is easier I realize than I thought.  I know I can do it.

Wednesday, October 21, 2015

Making plans

I have a confession to make.  I did not exercise today.  As a matter of fact, I haven't really made any plans to exercise.  Should I start off slow?  What should I do?  I know when it comes to food, small changes are to be made.  That is a given.  How about exercise?  Getting motivation and having the drive are what I have in the beginning only to falter.  I start too much too soon.  I have followed exercising for 15 minutes, even at least 20 minutes.  Maybe, just maybe I should start off much slower, if that makes any sense.

Dear Heavenly Father,

It does make sense.  However, I still question that.  I am still deciding if I should walk or perform another exercise.  I would like nothing more than to get into shape.  However, that would also require healthy eating.  I admit that potato chips, 5 slices of bread, and a sandwich does not and probably won't constitute healthy eating.  I would like a mindset change more than just writing things down and just make a plan that doesn't seem to work for me.  I have become frustrated over the last few years that I feel like giving up.  Right now, this is the reason why I am taking a break from actually formulating a plan, or rather a menu or guide.  I want to do more than to create a proposed menu or a guide to exercise.  I would like to actually follow a meal and diet plan for the day or for the week.  It seems so much easier for others to do so than it is for me.  I have the ground rules and I understand what to do, but it hasn't sunk in mentally what I need to do.  I have become frustrated despite everything, even the groundwork.  Maybe if I follow the instructions and do this for me and allow these rules to "sink in" then maybe it will be easier.  The issues are really a short attention span and a lack of patience.  They cause a change of mind about what I have planned to do which in tern causes anxiety and frustration.  I ask for and need patience to formulate plans and the attention span to actually follow the plan by the letter, if I can.  I also ask to overcome and anxiety about this situation. Lord, I leave things in Your hands.  I thank You that all I have to do is to cast these cares upon You.

In Jesus' name,  Amen

Tuesday, October 20, 2015

Exercise confession

I have a confession to make.  I did not exercise today.  As a matter of fact, I haven't really made any plans to exercise.  Should I start off slow?  What should I do?  I know when it comes to food, small changes are to be made.  That is a given.  How about exercise?  Getting motivation and having the drive are what I have in the beginning only to falter.  I start too much too soon.  I have followed exercising for 15 minutes, even at least 20 minutes.  Maybe, just maybe I should start off much slower, if that makes any sense.

Monday, October 19, 2015

What will I do as far as exercise?

I have made the decision that for now, maybe daily or weekly is the best for me as far as making plans.  I have yet to make any plans however because I have not done just one exercise or another. I recall when I have made plans.  I need to do that all over.  My plan tomorrow is to walk or do squats and lunges during the morning or the afternoon.  It is great doing this to music.  Music makes the workout less "painful" and seems to make the time of the exercise go faster.  I have to say exercise has been and is, beneficial because of my back pain.  I have had this problem recently and that stretching is also a good idea.  I have been given a few exercise sheets that would be beneficial to me. I realize that there are reasons to exercise such as pain, headaches, weight loss, and just another way to deal with anxiety.  I realize that I must keep those things in mind next time I walk or do another exercise, or two.

Sunday, October 18, 2015

Exercise goal

Fifteen minutes of exercise is an excellent goal for me.  I can do it, not I think I can do it.  I have pushed myself to up to 25 minutes before.  I usually exercise between 8:30-9:00 AM.  My weight loss regimen is important for me to follow, especially since I have a hormonal condition.  My health has become more important to me than ever.  I wonder if I should make an exercise plan daily or by the week?  How many days a week should I exercise?  Those are the questions that I need to ask myself if I wish to become more fit and exercise.

Saturday, October 17, 2015

Proposed menu for 10/18/15

Breakfast
8 AM
Boost Shake- Creamy Strawberry
Calories: 250

Snack 1
10:30 AM
Boost Shake - Creamy Strawberry
Calories: 250

Lunch
1:30 AM
1 starch
2 Vegetable
1 Meat
Calories: 470

Snack 2
3:00 PM
8 oz. yogurt
Calories: 210

Snack 3
5:00 PM
2 oranges
Calories: 174 calories

Dinner
7:30 PM
1 Roast beef-pepperoni sandwich with cheese
20 french fries
Calories: 570

Friday, October 16, 2015

Tomorrow's plan 10/17/15

Tomorrow, I am not so sure whether or not to make red beans and rice and chicken will be on the menu.  I realize that if I wanted to lose weight, I would follow my own plans.  Don't worry, these are good enough plans, but I could use some improvement.  I have been consuming foods that I either need to cut out completely or limit.  If I wish to lose weight and make sure my health does not decline, I will also have to consider working hard.  Having polycystic ovarian syndrome can be a frustrating disorder, if not already.  My weight has climbed over the years and it would be great to lose just 60 lbs.  I am overweight and I have been self-conscious of my weight, so exercise to me is not and should not be optional.  My plan is to do yard work tomorrow as well as walk, at least a little bit.  As I mentioned somewhat in a previous post, exercise is something I don't add often.  Maybe that needs to be changed.

Thursday, October 15, 2015

Meal plan for 10/16/17

I have polycystic ovarian syndrome, which means that because of this condition, healthy eating and exercise would be more than beneficial for me.  I agree that I am overweight and I agree that my eating habits are not so great right now, but my hope is that I will work on it by making small changes.  This would be helpful in losing weight and keeping it off.  Also, I am supposed to consume an advised 1500-1800 calories.  Below is my meal plan for tomorrow..

Breakfast
5 AM
Boost Shake- Creamy Strawberry
Calories: 250

Snack 1
6:30 AM
Boost Shake - Creamy Strawberry
Calories: 250

Lunch
11:30 AM
1 cup Beef and vegetable stir fry with 1/2 cup jasmine rice
Calories: 470

Snack 2
1:00 PM
1/2 cup vanilla ice cream
Calories: 140

Snack 3
3:00 PM
1 large banana
Calories: 120 calories

Dinner
5:00 PM
1 Roast beef-pepperoni sandwich
20 french fries
Calories: 570

Total: 1800 calories

Wednesday, October 14, 2015

"Positive Options for Polycystic Ovarian Syndrome" by Christine Craggs-Hinton and Adam Balen, MD

I have been reading a PCOS book and so far, what I have read has been helpful.  I am sorry for not writing for the past few days.  However, I just didn't feel like it, plus I gave up on myself.  I have hurt no one but myself.  This book is one I highly recommend as it even has a meal plan.  It is a weekly meal plan, but it is a meal or diet plan nevertheless.

Wednesday, October 7, 2015

My exercise goal...for now

I have my goals for today.  I believe that we should all have goals.  Exercise is a goal that I don't often write about.  I have been exercising for the better part of five minutes for the past few days.  My goal is to exercise for that short enough of time for a while now.  I plan to exercise daily.  It is because I cannot be scared to not end up quitting a plan.  Five minutes will soon be the minimum amount of minutes that I exercise.  My hope is that I will increase the number of minutes I exercise.

Tuesday, October 6, 2015

Goals in mind

I have set goals in mind and that is for tomorrow to actually cook.  I don't know what to cook for tomorrow.  I plan to cook a fulfilling meal that both my mother and I can eat.  Maybe burgers and baked fries will be lunch for tomorrow.  I have to realize that in order to lose weight, I have to follow my goals.  

Monday, October 5, 2015

Rules to keeping it simple

I promise that I will not procrastinate and for the first time in a long time, I have not.  I realize that when it comes to planning meals in particular, I have to be patient and think about what I need to do and what I need to eat.  My health is very important to me and procrastination hasn't done me any good.  I realize and know that procrastination, impatience, not to mention unhealthy eating such as trigger foods only lead to a changed mind.  I want to focus on a plan that will work.  My goal is to consume between 1200 and 1800 calories per day.  I realize that I have not.  My plan for tomorrow is to consume leftovers.  I feel that leftovers are okay because we live in a world where there are too many people starving, meanwhile there are those who are being wasteful.  Those who are starving cannot afford to waste.  I have learned to be thankful for what I have.  Food is to be enjoyed, and to be eaten for fuel.  I believe that meal planning should be based on a realistic schedule and should be specific.  Remember to keep it simple.

Sunday, October 4, 2015

KEEP IT SIMPLE.

KEEP IT SIMPLE.

Wow.  The above words are the hardest to do.  The sad truth is, there are days when I don't like to eat fruits, vegetables, and whole grains.  I am like the little kids who rather eat french fries than the broccoli.  That and the tendency to change my mind are the reasons why I had difficulty following a meal plan.  How do I follow a meal plan?  I can create one very well, but following it has been hard. I could pinch myself because I did not follow the simple rule above.  I have all of the rules and regulations, but even those all amount to one thing and that is to keep it simple.  There is no more need for ground rules or anything like that.  With a little bit of patience, anything is possible.


Saturday, October 3, 2015

Keep it simple

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.

KEEP IT SIMPLE.

Thursday, October 1, 2015

Re-post from 9/23/15

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?