Monday, November 30, 2015

Working on exercise plans

I don't do this often, but this blog is about a diet and exercise plan. Yet I have not taken the time to realize that I have hardly create an exercise plan as well as a diet plan.  I have become "lazy" when it comes to exercise.  How do I create an exercise plan since I am a beginner at it.  The truth is, I would like to perform more advanced exercises but also to be in better shape.  I have been over 300 lbs for years now.  I have felt guilty for not being able to keep the weight down.  My stomach is huge and I have had difficulty following diet and exercise plans.  Why do I make things so hard on myself? What can I do to make things easier?  Where do I begin?

Sunday, November 29, 2015

Diet and exercise plan for 11/30/15

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Calories: 373
Carbs: 81

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Calories: 30
Carbs: 25

Lunch
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 honey wheat bread
Calories: 160
Carbs: 30

Dinner
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 3
1 slice honey wheat bread
1 Tbsp.natural peanut butter
Calories: 160
Carbs: 25

Total number of calories: 1903
Total number of carbs: ~291

Saturday, November 28, 2015

Since Thanksgiving...

I had such a great Thanksgiving that unfortunately I didn't have enough time to blog these past two days.  I have not made any plans for the past few days because it was obvious what I was going to consume.  However, I have eaten too much so I have an idea how much I am going to weigh.  It is a freeing thing to be thankful.  However, it is not freeing to have a so-called "free day" if one wills.  It can take its toll on one's health.  I think it is past time for me to at least work out.  My goal is to consume a healthy breakfast, yet I realize that can be hard.  I do recall an older woman on television who was at about 80, got in shape.  She had the same issues I have with being overweight and such. It or rather, she was and still is, a good inspiration to us all.

Wednesday, November 25, 2015

Plans for tomorrow? Maybe I should be thankful first...

Tomorrow will be Thanksgiving.  I am stating the obvious.  However, I am just writing that I will spend time being thankful.  I am in short taking a break today.  After all, I just have no plans except eating a small breakfast, a huge lunch, and I guess I will eat dinner.  I will be eating a lot tomorrow.  I know that as a diabetic that I am taking a risk.  So what I will do is not eat as much until I am full. Simple as that.  

Tuesday, November 24, 2015

Taking a break from yesterday

I am supposed to consume between the 1200-1600 limit.  I am also supposed to consume less than 200-250 grams of food and drink to consume.  The amount of water and caffeine I guess it is what is considered "free food" or rather, free drinks.  I have looked through the diabetic plans and the plans of others.  I am wondering how do I reconcile between the calories limit and the carb limit.  I admit that my calorie and carb take are rather large.  I realize that I need to change my diet if I were to take better care of myself and lose weight as a diabetic.  According to one website, my carb intake should be less than 173 carbs for my height, age, and weight.   How do I go about doing so?

Good question.  I am taking a break today from creating a meal plan for tomorrow.  The best thing to do is to get rid of processed foods and sweets.  I will be a much healthier person if only I were to get rid of all of that processed food.  My question is, how?

Monday, November 23, 2015

Daily meal plan for 12/24/15

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Calories: 373
Carbs: 81

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Calories: 30
Carbs: 25

Lunch
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 slice healthy nut grain bread.
Calories: 117
Carbs: 30

Dinner
2 slices healthy nut bread
ham and salami, 2 oz.
Shredded cheese
Calories: 429
Carbs: 31

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread
Calories: 353
Carbs: 17

Snack 4
1/4 cup canned pears
Calories: 143
Carbs: 38


Total number of calories: 2035
Total number of carbs: 293

I am supposed to consume between the 1200-1600 limit.  I am also supposed to consume less than 200-250 grams of food and drink to consume.  The amount of water and caffeine I guess it is what is considered "free food" or rather, free drinks.  I have looked through the diabetic plans and the plans of others.  I am wondering how do I reconcile between the calories limit and the carb limit.  I admit that my calorie and carb take are rather large.  I realize that I need to change my diet if I were to take better care of myself and lose weight as a diabetic.  According to one website, my carb intake should be less than 173 carbs for my height, age, and weight.   How do I go about doing so?

Sunday, November 22, 2015

Diet Plan for 11/23

 Here is my proposed meal plan for tomorrow, 11/21/15:

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Lunch
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Cheeburger and fries

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 slice healthy nut grain bread.

Dinner
2 slices healthy nut bread
ham and salami
Shredded cheese
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Approximate number of calories: 1880

Friday, November 20, 2015

Meal and Exercise Plan for 11/21

Meal plan for 11/21/15
Tomorrow, I made a promise to better follow my diet plan.  However, I am not a sad panda.  I feel great about what I consumed today.  However, I could have eaten better than I did.  Man, natural peanut butter is good.  Here is my proposed meal plan for tomorrow, 11/21/15:

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Lunch
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Avocado Fresh 2-3 thin slices, 1 serving
Taco Bell Soft Taco - Beef, 1 serving
Kraft Natural Cheese Natural Shredded Mild Cheddar Chese, 1 serving
Pace Chunky Mild Salsa (serving = 2 Tbsp),
Simply Kraft Sour Cream,

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
Fiber One 90 calorie Brownies, Chocolate Fudge Brownie (1 bar=25g), 1 serving

Dinner
Taco Bell Soft Taco - Beef, 1 serving
Kraft Natural Cheese Natural Shredded Mild Cheddar Chese, 1 serving
Pace Chunky Mild Salsa (serving = 2 Tbsp), 1 serving
Simply Kraft Sour Cream, 2 tbsp
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz
Avocado Fresh 2-3 thin slices, 1 serving

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Total calories 1564
(According to Spark people)

Exercise Plan for 11/19/15
Is to at least try to dance.  Dancing is not something that I have done very well.  However, I used to do the latest dance.  Following the latest dance crazes and exercise like Zumba can be difficult. My major, more permanent goal is to live a healthy lifestyle, for I know the benefits of living that healthy lifestyle already.  I realize that it has helped me mentally, physically, and psychologically.

Thursday, November 19, 2015

Journal entry plans for 11/20/15

Exercise plan for 11/20/15
For starters, I am only performing 10 minutes a day to start off slow.  Right now, 10 minuets is a good time for me.  I will work up to 15 minutes next time.  My plan is to dance today.  I wish I could have walked today.  I am not sure I have calories I have or will burned.  That is my plan for the day.


Diet/Meal Plan for 11/20/15
Breakfast
1 cup shredded wheat cereal
1 cup almond milk

Lunch
ham and salami sandwich (light wheat bread/fat free miracle whip), 1 serving
Green Beans French style canned, 1 cup

Dinner
Banana, fresh, 1 medium (7" to 7-7/8" long)
Tossed Salad, 1.5 cup
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Snack 1
French Fries: Ore-Ida Extra Crispy Fast Food Fries (27 pieces), 1.5 servings

Snack 2
1/4 cup almonds
Banana, fresh, 1 medium (7" to 7-7/8" long)

Snack 3
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)

Snack 4
Tossed Salad, 1.5 cup
Wendy's House Vinaigrette Salad, 1 serving

Total calories:1520

Wednesday, November 18, 2015

Meal plan for 11/19/15

Tomorrow, I made a promise to better follow my diet plan.  I managed to follow most of my plan, but not all of it.  I don't feel guilty about it.  In fact, I feel just fine.  I am not frustrated and I don't feel weak and powerless to take action.  Here is my proposed meal plan for tomorrow, 11/19/15:

Breakfast
1 bowl of "raisin bran" cereal with 1 cup unsweetened almond milk

Snack 1
1 small apple

Lunch
1 ham and cheese sandwich wrap
1 serving french fries

Snack 2
1/2 cup chocolate caramel brownie yogurt

Dinner
1 ham and salami sandwich
1/2 cup chocolate caramel brownie yogurt

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Total calories 1494
(According to Spark people)

Exercise Plan for 11/19/15
My goal is to walk.  Walking is just an exercise that is easy to do.  I plan to walk tomorrow morning. My plan is to walk at least an hour or two after I consume breakfast. I tend to walk around the 8:00 AM hour.  I realize that I need to develop exercise as a habit.  My major, more permanent goal is to live a healthy lifestyle, for I know the benefits of living that healthy lifestyle already.  I realize that it has helped me mentally, physically, and psychologically.

Tuesday, November 17, 2015

Meal plan for 11/18/15

Breakfast
1/2 cup oatmeal with water, cinnamon, 1/4 cup raisins

Lunch
rotisserie chicken, 1 cup potato salad, green beans

Dinner
rotisserie chicken, 1 cup potato salad

Snack 1
1 small apple

Snack 2
1/2 cup pineapple chunks

Total calories: 1482

Diet and exercise goals repost

My goals:

Follow meal plans religiously.
Diet Goals
• Consume 2000 calories or less; consume 1400-2000 calories per day.
• Go to the refrigerator and be patient enough to write a meal plan for the day or week.
• Make sure everyone is included in this plan.
• Make sure the plan is realistic.
• The plan is to follow a realistic schedule.
• Determine if I am really hungry in terms of the foods I eat (per meal).
• Write down trigger foods or drink.
• Read and write down nutrition labels.
• Be specific; write down times, trigger foods, nutrition, meals, and portions.
• Write down number of calories consumed.
• Write down a grocery list that will benefit everyone in the house. Shorten the grocery list.
• Do an inventory.

Exercise
Exercise Goals
• Consider schedule for week.
• Consider how much time to exercise.
• Consider what exercises I am able to do.
• Consider the time of day when to exercise.
• Consider my mindset period.
• Consider my health.
• Consider if I am in need of equipment for said exercise such as shoes or weights.
• Consider the length of the actual exercise.
• Consider if I am able to exercise that long.
• Consider why I think exercise, in my mind, is still somewhat drudgery.
• Consider what my own motivation is to exercise.
• Consider my emotional and physical state during exercise.              
• Consider how I am supposed to gauge how much work I have done.
• Consider my results and not forget to log them.
• Consider the number of times to exercise per day.

How I plan to do this?

Being patient when it comes to planning meals on a daily basis.
Exercise for at least 15-30 minutes a day.
Follow a schedule at the time of creating a meal plan.
Create a daily, weekly, or monthly plan that is realistic.

Current weight: 300 lbs.
Goal weight: 120 lbs.

Current BMI: 57
Goal BMI: 22-25

Current body fat percentage: 69%
Goal body fat percentage: 20-25 %

Plan: My goal is to lose between 1.5- approximately 3 lbs a week, which probably is a unhealthy lofty goal since 2 lbs a weak is a lot healthier.

Calorie range: 1200-1700
Goal: Measure out foods and beverages.
         Read labels
         Inventory
         Consider my medical conditions
Length of time it will take to lose weight: Approximately 1.5 - 2.5 years
Realistic goals:
Health

               Diabetes
               PCOS
               Weight gain/obesity
               mental illness/mental wellness
               disc degeneration
               anxiety

Appearance

Curvy, proportionate body
Slimmer healthy body
Flat stomach


Weekly goal: 6-10 pounds
Timing of weight loss as far losing 10% of body weight: 3 months
Weight at 10% weight loss goal: 270 lbs.

Weight at 5% goal: 285 lbs.
Time of weight loss as far as losing 5 lbs% of body weight: 1.5 - 2.0 months

Weight at 15% goal: 255 lbs.
Time of weight loss as far as losing 15% of body weight: 4.5 - 5.0 months

Weight at 20% goal:  240 lbs.
Time of weight loss as far as losing 20% of body weight: 6 months

Realistic diet goal for now:
*              Schedule
                           Saturday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Sunday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Monday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Tuesday
                                       Exercise from DVD
                                       Time of exercise: 6:00-7:00 PM
                           Wednesday
                                       Walk for 15 minutes
                                       Time of walking: 8:00-8:30 AM
                           Thursday
                                       Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                            Friday
                                       Exercise from DVD
                                       Time of exercise: 5:30-6:30 PM
*Subject to change.

Monday, November 16, 2015

Proposed meal plan for 11/17/15

Breakfast
2 boiled eggs, 2 links sausage, 2 slices wheat toast

Snack 1
 Boost Creamy Strawberry Shake

Lunch
 1 cup jambalaya

Snack 2
 1 pack salmon

Dinner
 1 cup jambalaya, 1/2 cup broccoli

Snack 3
 1 cup canned pineapples

Approximate total number of calories: 1494



Sunday, November 15, 2015

Groundwork for exercise plan

Groundwork for an exercise plan
1. Prepare clothes for exercise the night before.
2. Start off slow.
3. Don't worry too much.
4. Make a schedule.
5. Be realistic about the schedule.
6. Be specific about the exercise schedule.

Exercise schedule for next week.  My goal is to exercise in the morning and not to procrastinate.

Monday, 11/16
Walk, 10 minutes

Tuesday, 11/17
Walk, 10 minutes

Wednesday, 11/18
Break,
Have errands to run

Thursday, 11/19
Walk, 10 minutes

Friday, 11/20
Dance, 10 minutes

Saturday, 11/21
Walk, 10 minutes

Sunday, 11/22
Break,
Rest

Saturday, November 14, 2015

Formulating a diet and exercise plan..

I have yet to formulate a diet and exercise plan for tomorrow.  That is because, I am not so sure how. I have struggled with doing so.  I know I need to lose weight and keep it off.  I didn't realize how out of shape I truly am.  Going out there and walking made me realize that.  Of course being in pain doesn't help either; I have pain in my back and I have difficulty getting up.  I have no excuses because I have decided to make no more excuses.  My plans tend to change and that could also be an issue.  In fact, it is an issue.  I am not sure how many times I am supposed to eat per day.  How many snacks do I consume during the course of a day?  Those are the questions that I need to ask myself? I have food issues that also need to be addressed.  I realize that this is a lifestyle change so I guess patience is also something that I need to work on.

Friday, November 13, 2015

Diabetes Meal Plans and a Healthy Diet

What is a Diabetes Meal Plan?

A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits.

Some meal planning tools include:

The plate method
Carb counting
Glycemic index.
The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track. Whether you need to lose weight or stay where you are, your meal plan can help.

People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels.

This might sound like a lot of work, but your doctor and/or dietitian can help you create a meal plan that is best for you. When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease and some cancers.

There are many ways to help you follow your diabetes meal plan. Some ways are Creating your Plate or Carbohydrate Counting. These two meal planning methods are different but hopefully one is right for you.

What is a Healthy Diet?

A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke.

Healthy eating includes eating a wide variety of foods including:

vegetables
whole grains
fruits
non-fat dairy products
beans
lean meats
poultry
fish
There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.

People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.

Source:
http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html?referrer=https://www.google.com/

Thursday, November 12, 2015

Cycle of weight loss management


I have been living in a cycle of weight loss that has caused me to make progress one minute and no progress the next minute.  I realize that now and I have looked at the above cycle.  It is more of weight management.  If I wish to lose weight, then I need to consider factors such as my overall health and well being.  I am barely at the first step, which is a change of mind and of habit.  I am of the typical cycle of weight loss, which is a cycle of work, work, work, giving up, and frustration without producing any real long-lasting change.  I have been doing a good job living life as an overweight, frustrated woman who is approaching midlife.   I tire of painting such negative pictures of myself.  I have notice that the above cycle is only temporary and will produce life-lasting changes unlike one going on a diet and exercising.  Today, I don't have a set plan as far what to eat tomorrow but what is a given is to eat a healthy breakfast and to make this diet a healthy lifestyle instead.  I keep hearing and reading that and now I know what that entails.  I didn't know before and that was part of the frustration.  I do now.  

Tuesday, November 10, 2015

Re-post from yesterday

I am a classic procrastinator.  I always have to wait until that perfect moment to try to set or make things right.  My weight is nothing to procrastinate about.  I realize that what I have written is a journal of a struggle to lose weight.  Tonight it is about doing what has been staring at me in front of the literal and proverbial mirror.  I need to lose weight.  I am mentally thinking that I in a danger zone even though I may not be.  But could I be?  I don't want to be in denial about this either.  One thing is for sure...this is going to be one long, painful process.

Monday, November 9, 2015

It is time.

I am a classic procrastinator.  I always have to wait until that perfect moment to try to set or make things right.  My weight is nothing to procrastinate about.  I realize that what I have written is a journal of a struggle to lose weight.  Tonight it is about doing what has been staring at me in front of the literal and proverbial mirror.  I need to lose weight.  I am mentally thinking that I in a danger zone even though I may not be.  But could I be?  I don't want to be in denial about this either.  One thing is for sure...this is going to be one long, painful process.

Sunday, November 8, 2015

Saturday, November 7, 2015

"Struggling" is my confession

I have a confession to make.  I have no idea that though I have struggled I am not sure if I have really truly tried to lose weight.  I have written out many goals and plans over the years that even now I have become confused by them.  I have been mostly honest about things, yet there is something that had made weight loss hard.  I had no clue that weight loss is supposed to be this hard.  I am getting so many messages from so many different directions.  That is a part of the problem.  Which direction should I go?  I had to go from within.  It is a strange concept, but I find that weight loss is internal and not just external.  I do, yes, want to lose weight.  I do yes, want to keep it off.  Where do I go further?  What is my motivation?  Why didn't I try harder or want to lose weight before?  I had to and will always have to, ask myself these questions if I wish to accomplish my goals, whatever they may be.

Thursday, November 5, 2015

It can be done

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

Agreed.  Now is the time.  It has been quite difficult because life itself is a struggle for me.  I realize that it doesn't always have to be but it is.  The truth of the matter is, I am great at quitting.  I haven't posted in this forum in a while now.  I am a PCOS sufferer who is bipolar, diabetic, overweight, and has anxiety issues.  Try being me for a second.  

Wait...

It is a challenge but even challenges can be overcome.  I have been diagnosed as being bipolar for 2 decades and some days have obviously been better than others.  Trying to concentrate and focus is very difficult and makes what can be difficult even more challenging.  Knowing all of this and knowing the health risks that I encounter has become a source of strain.  I have all of these goals that I wish to accomplish in this and that amount of time can be burdensome.  I realize that maybe I should have more realistic, real goals.  Right now, healthy eating and exercise, a healthy lifestyle are and should be, my real goals.