Tuesday, July 11, 2017

How I am doing?

I am doing so much better the past two days.  However, I have a long day to go.  I will be okay though.  

Sunday, July 9, 2017

I have a few questions for myself...

I have not done so, but I spent some time creating a schedule for tomorrow.  I did so because I have to overcome the daily grind.  I live a rather monotonous life and I realize that I have become obsessed with my weight.  Sadly, I have not become "obsessed" enough when it comes to my health and doing something about it.  I am just a young woman who have grown tired.  My entries have become about this, that, and the other.  I have grown tired with becoming healthy instead of going out there and just taking steps into becoming healthy.  Well, with Weight Watchers, I want to quit.  I am hundreds of points behind and I need help.  I still have a mentality that hasn't been of help at all.  I am ashamed of my WW results.  I stopped caring.  I want to stop being frustrated.  Where did it all start and how can I overcome it?

Saturday, July 8, 2017

Taking things too lightly

I am not sure.  What does it mean to not take something seriously?  I have been told seriously that I haven't been taking things seriously.  This would be about my health and specifically diabetes and being overweight.  Ouch.  In my mind, I have been taking things seriously, but on the outside, it is as if the proof is in the pudding.  I have not been taking things seriously.  I am over 100 points outside what I am supposed to consume, food and drink, during the course of a day.  Yes, that would be a sign of someone not taking it seriously, at least not seriously.  Why?  I struggle.  I have allowed myself to struggle.  Yes, losing weight is hard, but I have struggled to lose weight for over a decade now.  I am still the same weight range for over a decade and that has been a struggle just thinking about it.  I realize that I have approached things the wrong way.  It doesn't help that I still have a diet mentality and I binge eat.  So, how do I overcome those things?  Where do I begin?

Tuesday, July 4, 2017

Back in the day, I would have

A little piece of fruit but now a barbeque.  I am 80 points "behind" meaning I have no extra points left.  I will not quit.  I am tempted to, but I won't do so.

Monday, July 3, 2017

My journey on WW

Today, I lost a few pounds.  I believe that a little movement and a lot of fruit do a body good.  I have a long way to go, but being on Weight Watchers has taught me a lot of things.  One thing it has taught me is that just because something is hard doesn't have to mean it should remain hard, thus making it impossible.  I have learned that losing weight is hard, but it can be done.  For me, it will take a while, but it will be worth it.

Thursday, June 29, 2017

My weight loss journey

It has been quite difficult to write a specified plan since I am now on the Weight Watcher plan.  Right now, so far so good.  As of right now, I have lost a few pounds.  I am okay with that.  As a matter of fact, I have been okay with quite a few things.  So far, I have gotten closer to my current goal, which makes me smile.  However, I realize that I have miles ahead.  It will be a journey that is or would be well worth it.

Wednesday, June 28, 2017

At the moment,

At the moment, I am taking a break.  I hope to make another entry tomorrow.

Sunday, June 25, 2017

I am struggling

Yesterday, I wasn't so busy.  I just didn't know what to write.  It is just one of those days I guess.  Today, I am just struggling to write a reflection about what to write down.  I struggle and have struggled to create a short grocery list.  Right now, it has been rough.  I am so tired of creating these long lists. What to do, what to do.  I need help.

Friday, June 23, 2017

That is what I have to do

OMG...

What have I done to myself?  I ate two packages of cookies, several candy bars, crackers, four snack cakes, and three bottles of soda.  All of this has happened in a two day period.  I won't blame anything or anyone else.  I only have myself to blame. In other words, no matter what else is going on with me, I take full responsibility for my actions.  How could I eat all of that knowing I need to lose weight?  I am on Weight Watchers and I have just done the opposite.  What was I thinking?  I feel like I have gone back instead of moving forward.  I guess I have to start over again.

Monday, June 19, 2017

Being Honest


OMG...

I have a good job of sabotaging myself.  I have a problem with overeating and failing to put all of the food that I have down.  I needed to learn my lesson today, but it seems that I have nothing to put down.  I was depressed last week and now I have come to realize that I am even more depressed. Changes have to be made if I wish to lose weight and spend whatever money I have in order to stay on the program.  As those who read this may know, I am on the Weight Watchers program.  I have every reason to change.  I have read about an actor and other who have died due to complications of diabetes.  As a diabetic, I have come to realize that I need to take this condition more seriously, or I will suffer from complications.  Diabetes can become progressively worse over time; I don't want that to happen to me.   Sadly, it took me just seconds to minutes ago about the seriousness of why I need to eat sensibly, moderately, and healthy. I need to lose weight.  The issue is why?  Why do I make it harder on myself?  I wish I knew the answer to that question.

Saturday, June 17, 2017

Reflection about WW restults for 6/17/17

Breakfast
Soft wheat toast with chocolate-hazelnut spread
black coffee
Total points: 12

Lunch
Extra Large Biscuits (3)
Sweet potato (1/2 cup)
Total points: 24

Dinner
Extra Large Biscuits (2)
Total points:  17


Snacks
1/3 cup raisins
canned pineapple
apple
orange
Total Points  8

Total points:  64

I only have 3 weekly points left.  I also have little patience for error.  I saw myself in the mirror and I have come to realize that I do complain.  I complain a lot.  I am a whiny person who has been considered annoying and that may be true.  I have gotten lazy over the years and I really need to lose weight.  I realize that those 3 points have become a wake up call.  I realize that the fruits, vegetables, and whole grains are what is necessary to lose weight and keep it up.  Eating too many processed foods have done me no good.  I am now on Weight Watchers and it is time that I need to stop making promises I cannot keep.

Friday, June 16, 2017

Reflection on Weight Watchers

Lately, I have been on the Weight Watchers plan.  I now wonder how I can go about planning my meals.  All I know is to incorporate more fruits and vegetables, even two oranges and an apple if need be.  That would at least cut down on my binge eating.  I could also use healthy snacks and healthy canned fruits, which don't have many, or any points.  Lately, I have had issues with binge eating, which have depressed me.  Right now, I am not so depressed.  In fact, I feel more confident than ever.

Tuesday, June 13, 2017

Going towards my goals thus far

I am doing better today.  I am not on a break. As a matter of fact, I realize that I maybe should still create a plan even while I am on the Weight Watchers plan.  I started the plan this past Saturday. This is my fourth time on the program.  I have learned a lot from this program.  My goal for now is to lose a few ounces, then lose another ten pounds. It has been only a few days.  My weight can finally go down.  Despite the PCOS, the weight loss so far, has been good news.  What scares me isn't the weight loss and the plateaus, but the scary part is the maintaining of my lost weight, whatever it may be.  But for now, I am proud.

Monday, June 12, 2017

Until tomorrow

I would like to say that I am taking a break.  Well, that is what I am going to do.  I am taking a break.  Until tomorrow.

Thursday, June 8, 2017

Prayer for Meal Planning

Dear God,

I am not good in the area of meal planning at all! I have tried and failed so many times.  With everything I seem to juggle, trying to plan a week of meals seems so challenging, but it is an area of my life I desire to improve.  As a wife I want to provide meals for my husband that will bless him and our family.  I desire to have the skills necessary to plan, shop, and execute dishes that taste good and satisfy.  I don’t want to rely on eating out, especially when some of the food is not that good for us and how much it costs.  Please give me the time to plan meals out and equip me to be creative and good at cooking.  I think improving in this area of marriage would truly bless my husband. 

Thank you for my husband in Jesus’ name AMEN!

* I can definitely relate to those who are in need.  I could definitely see myself confused at times.  Furthermore, I often find myself unplanned in prayer.  I could use some guidance now.

Wednesday, June 7, 2017

Knowing Me by Wayne Underwood

Knowing Me

Your reflection comes from my radiant light,
which shines upon your face so bright.
I am your Savior-God, your everything.
Your salvation is provided, by the one true King.

We are all transformed from the inside out,
for God's divine Power wipes away all doubt.

So relax and rejoice and wonder no more,
what awaits you when, you walk through my door.

With your intimate knowledge of me 
comes a place in my Kingdom, for eternity.
Copyright © | Year Posted 2017 
poetrysoup.com

Saturday, June 3, 2017

From May 31, 2017

Fasting advice

Tomorrow, I plan to fast for the day or at least for a partial day.  I have no clue, to an extent, how to fast meals or for days.  What shall I do?  Where should I begin?  Lord, teach me and give me wisdom and direction when it comes to this issue.  I don't usually write out issues about religion, but I felt led to write about it.  How many meals should I fast?  How should I do so in a blog where I have created for the day?  Remember to Keep it Simple.

Wednesday, May 31, 2017

Fasting advice

Tomorrow, I plan to fast for the day or at least for a partial day.  I have no clue, to an extent, how to fast meals or for days.  What shall I do?  Where should I begin?  Lord, teach me and give me wisdom and direction when it comes to this issue.  I don't usually write out issues about religion, but I felt led to write about it.  How many meals should I fast?  How should I do so in a blog where I have created for the day?  Remember to Keep it Simple.

Tuesday, May 30, 2017

Keeping things simple

I realize that changing one's perspective one question at a time can lead to one solution at a time.  For instance, I make plans over and over.  The reason why is that I thought that it would help me to lose weight.  The truth is, I have lost weight, and these are great plans.  However, I have to change my perspective on how to formulate my plans.  The answer is to take an inventory of what I have and to leave behind as well what is not good for me.  I am at an age where I should know better.  However, I have been stuck. 

I complained all of the time when I realize that as a Christian, I have much to be thankful for.  First and foremost, Jesus, the Son of God, is my Lord and Savior.  As a believer in Christ, that is enough to be thankful for.  I am also thankful for my health and my ability to come to Him for not only in times of need, but in times of thanks and praise.  I write this because I don't have to remain where I am.  I can make changes.  For instance, I do consume way too much peanut butter and processed foods.  I see only the whys and the hows.  How do I change this and that?  How do I develop the taste for something healthy?  I don't wish to buy healthy foods only to not eat them, which is often what I do. 

The answer is to take things slow and keep things simple.  As I am writing this, I actually feel a sense of relief.  I am finally free from all of the guilt and all of the "pain" that comes with being overwhelmed.  I feel like everything that has overwhelmed me has finally been lifted off of me.  I am now none the wiser.

Saturday, May 27, 2017

Meal and Exercise plan for 5/28/17

Breakfast
Toast
Strawberry Preserves
Apple

Snack 1
Boiled Egg

Lunch
Beef or chicken
3 Vegetables
2 Starch
1 Fruit

Snack 2
Oatmeal with raisin (small bowl)

Dinner
Beef or chicken
2 Vegetables

Snack 3
2 fruits

Total Calories
1490 (Approximate)

Exercise Plan:
Morning
10 minutes walking

Afternoon:
10 online core exercise

Evening
10 minutes weight and resistance training

Thursday, May 25, 2017

Copied from 5/23/17

Lessons and plans I need to follow

I surprise myself.  My goal is to continue logging in to myfitnesspal and consume no more or somewhat within the 1700 to 1900 calorie range.  While I often miss the mark at 1800, caloriewise, I do well.  On the other hand, I have a lot to learn when it comes to planning my meals.  Peanut butter is one of my weaknesses.  I do consume too much of it.  It is supposed to be healthy in small doses, for instance.  Sadly, there is a fact that I have no clue how to eat or follow a plan.  I need to learn how to follow a plan.

I also need to exercise.  I am motivated.  The truth is, I am not sure if I will ever get to exercise.  The issue with me is, I have struggled to move on from the past.  I have made mostly meal and diet plans for myself.  Unfortunately, I don't usually take the time to do the same thing as far as exercise.  The main issues are what time to begin exercising, how many times to exercise, and which exercise to do. Where should I begin?

Here is the plan that I have been given.  That plan seems easy, but sometimes it is hard to implement.  The first thing I realize that I need to do is to follow said plan.  However, I tend to plan according to calories and calories alone.  Maybe I should follow the plan that was given to me and that I have tried to follow.  Here is my 1800 calories plan, yet I need to keep in mind that I don't always (and should) follow this particular plan:
Breakfast
400 calories

Lunch
500 calories

Dinner
400 calories

Snack 1
200 calories

Snack 2
200 calories

Snack 3
100 calories

Total
1800 calories

The above plan is the plan that I try to follow.  However, this one plan is quite realistic and somewhat easy to follow.  I do realize, however, that the original  plan for me is 1/2 vegetables, 1/4  starches, and 1/4 meal and proteins.  This plan is based on the plate method, which is what the nutritionist has presented.  It has been hard to follow, no matter how easy it looks on paper and plate.  How do I follow this when my diet is so poor?  It is obvious, but it can be overwhelming.  In fact, following a plan can be quite overwhelming.  This would be because nothing comes easy for me because I have so many plans.  I love sweets and other trigger foods more so than fruits and vegetables at times, yet it is time that I need to change up my acquired tastes and add them to my diet.

Wednesday, May 24, 2017

Break.

I am taking a break today.  I'll be back tomorrow.

Tuesday, May 23, 2017

Lessons and plans I need to follow

I surprise myself.  My goal is to continue logging in to myfitnesspal and consume no more or somewhat within the 1700 to 1900 calorie range.  While I often miss the mark at 1800, caloriewise, I do well.  On the other hand, I have a lot to learn when it comes to planning my meals.  Peanut butter is one of my weaknesses.  I do consume too much of it.  It is supposed to be healthy in small doses, for instance.  Sadly, there is a fact that I have no clue how to eat or follow a plan.  I need to learn how to follow a plan. 

I also need to exercise.  I am motivated.  The truth is, I am not sure if I will ever get to exercise.  The issue with me is, I have struggled to move on from the past.  I have made mostly meal and diet plans for myself.  Unfortunately, I don't usually take the time to do the same thing as far as exercise.  The main issues are what time to begin exercising, how many times to exercise, and which exercise to do. Where should I begin? 

Here is the plan that I have been given.  That plan seems easy, but sometimes it is hard to implement.  The first thing I realize that I need to do is to follow said plan.  However, I tend to plan according to calories and calories alone.  Maybe I should follow the plan that was given to me and that I have tried to follow.  Here is my 1800 calories plan, yet I need to keep in mind that I don't always (and should) follow this particular plan:
Breakfast
400 calories

Lunch
500 calories

Dinner
400 calories

Snack 1
200 calories

Snack 2
200 calories

Snack 3
100 calories

Total
1800 calories

The above plan is the plan that I try to follow.  However, this one plan is quite realistic and somewhat easy to follow.  I do realize, however, that the original  plan for me is 1/2 vegetables, 1/4  starches, and 1/4 meal and proteins.  This plan is based on the plate method, which is what the nutritionist has presented.  It has been hard to follow, no matter how easy it looks on paper and plate.  How do I follow this when my diet is so poor?  It is obvious, but it can be overwhelming.  In fact, following a plan can be quite overwhelming.  This would be because nothing comes easy for me because I have so many plans.  I love sweets and other trigger foods more so than fruits and vegetables at times, yet it is time that I need to change up my acquired tastes and add them to my diet.


Monday, May 22, 2017

I need help

Lord,

Help me.  This blog entry has been very difficult to write for me.  I have no clue what I wanted to express.  Help me.

In Jesus' name,


Amen

Saturday, May 20, 2017

Old blog, new URL, new title

It is as if much of  this blog have been nothing but reflections.  While this is true, much of my blog has often been about whatever plans I ever had.  I wonder if I should change everything.  I am confused and I am in need of guidance.  I realize that I have no clue what the difference between a diet plan and a meal plan.  Most of my plans are daily meal plans for others to follow.  My hope is that I have truly helped others or so it seem and for that, I thank You for your tweets.  I really appreciate it. 

Wednesday, May 17, 2017

Meal plan for 5/18/17

Breakfast
372 Calories
1 bowl of oatmeal
1/2 cup raisins
1/4 cup almond milk
1 cup coffee
1 teaspoon cinnamon

Snack 1
100 Calories
1 serving of prunes (6)

Lunch
458 Calories
2 Soft bean and beef  burritos with cheese
Lettuce and  Sliced avocado
Sour Cream
Salsa Verde

Snack 2
125 Calories
1 large banana

Dinner
598 Calories
Salad with ranch dressing
Sliced avocado
Salsa Verde
2 cheese, and bean burritos with cheese

Snack 3
120 Calories
8 oz. yogurt

Total
1773  Calories

Tuesday, May 16, 2017

Meal and Exercise plans for 5/17/17

Breakfast
92 Calories
2 Rice Cakes
1 cup coffee

Snack 1
100 Calories
1 serving of prunes (6)

Lunch
600 Calories
2 Soft bean and beef (or turkey) burritos with cheese
Lettuce and 2 tomato slices
Sliced avocado
Sour Cream
Salsa Verde

Snack 2
105 Calories
1 large banana

Dinner
580 Calories
Cole Slaw (1/2 cup)
Sliced avocado
Salsa Verde
2 beef, cheese, and bean burritos

Snack 3
120 Calories
8 oz. yogurt

Total
1597 Calories


Here is my exercise plan for the next few days:
5/17
Stretch for 5 minutes
Online walking exercises 15 minutes

5/18
Stretch for 5 minutes
Online walking exercises for 10 minutes
Using weights for 5 minutes

5/19
Stretch for 5 minutes
Online walking exercises for 7.5 minutes
Using resistance bands and core exercises for 7.5 minutes

5/20
Stretch for 5 minutes
Online exercises (core) 15 minutes

Saturday, May 6, 2017

15 Tips for Better Weekly Meal Planning by Faith Durand

15 Tips for Better Weekly Meal Planning
by Faith Durand
9/18/12

Last week we asked our readers for their best tips for meal planning. How do you get dinner on the table, week in and week out, without getting bored? How do you stay energized and engaged with the act of cooking at home? Here are fifteen of our best and most universal tips for learning how to plan your meals.

What Is Meal Planning?
What is meal planning? It's whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it, shopping for that evening's meal at the farmers' market and picking up whatever looks good to them. Meal planning is a really personal thing. What works for you may not work for me. The goal, I think, is to find a process that is both enjoyable and effective.

One of the things I sensed in our readers' comments is that many of them enjoyed reading through cookbooks, clipping recipes from blogs and websites, and taking some time to anticipate cooking. I think this is an important part of meal planning. Meals aren't just solutions to the problem of needing to eat; making a meal is also an expression of creativity — even if it's just cutting a PB&J sandwich into a new shape. Find ways to inspire yourself and to look forward to cooking. That's the spirit that animates this whole endeavor.

Secondly, I saw that readers were doing whatever worked for them. There's no right way to plan your meals; you should just do what is effective for you. I read over ten ways of gathering and organizing recipes. Your way may be messier and less elegant than you like, but if it works, why worry? Don't spend too much time looking for the most perfect and impeccably-maintained system. The system is just the tool. The point is the meal. Well, really, it's people, and enjoying good food with them and nourishing oneself.

This list of tips is all over the map — there are plenty of ideas here for getting more organized and helping yourself think ahead. Others are to just jog your memory and help you get inspired to dream up meals you'd love to eat.



15 Tips for Better Weekly Meal Planning

Friday, May 5, 2017

Fitness program: 5 steps to get started

Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
By Mayo Clinic Staff
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)
How many half situps, standard pushups or modified pushups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference, just above your hipbones
Your body mass index
2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
Create a balanced routine.
The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.

Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.

Tips to Get Started

Thursday, May 4, 2017

Just leaving today's post because tomorrow will be just another day...

Diet plan or at least calorie plan for 5/4/17
Breakfast
305 Calories
1 slice of honey grain toast
1 oz. cream cheese
1 Tbsp. strawberry jam
1 medium banana

Snack 1
150 Calories
25  white cheddar baked cheese crackers

Lunch
695 Calories
1 Cheeseburger
1 Serving Tater Tots
1 Toss salad with mushrooms and 2 Tbsp. ranch dressing

Snack 2
180 Calories
1 peanut granola bar

Dinner
210 Calories
1 Tossed salad with mushrooms with 2 Tbsp. ranch dressing

Snack 3
90 Calories
2 white cheddar rice cheese cakes

Total
1630 Calories

Wednesday, May 3, 2017

Diet plan or at least calorie plan for 5/4/17

Breakfast
305 Calories
1 slice of honey grain toast
1 oz. cream cheese
1 Tbsp. strawberry jam
1 medium banana

Snack 1
150 Calories
25  white cheddar baked cheese crackers

Lunch
695 Calories
1 Cheeseburger
1 Serving Tater Tots
1 Toss salad with mushrooms and 2 Tbsp. ranch dressing

Snack 2
180 Calories
1 peanut granola bar

Dinner
210 Calories
1 Tossed salad with mushrooms with 2 Tbsp. ranch dressing

Snack 3
90 Calories
2 white cheddar rice cheese cakes

Total
1630 Calories


Sunday, April 30, 2017

Same as today...


Sunday, April 30, 2017
Breakfast
300 Calories
2 slices toast
1 Tablespoon of butter
1 apple
1 Tablespoon of peanut butter

Snack 1
100 Calories
2 stalks of celery
1 Tablespoon of salad dressing

Snack 2
100 Calories
1 carrot
1 Tablespoon of salad dressing

Lunch
400 Calories
1 serving meat
1 serving starch
2 servings of vegetables

Dinner
200 Calories
1 serving of meat
2 servings of vegetables

Snack 3
100 Calories
2 servings of vegetables
1 starch

Total
1200 Calories

Saturday, April 29, 2017

Edited goals and Diet Plan for 4/30/17

Diet Goals
• Consume 1800 calories or less; consume 1200-1500 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 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 10-15 minutes a day, for now.
  • Follow a schedule at the time of creating a meal plan.
  • Create a daily, weekly, or monthly plan that is realistic.


Sunday, April 30, 2017
Breakfast
300 Calories
2 slices toast
1 Tablespoon of butter
1 apple
1 Tablespoon of peanut butter

Snack 1
100 Calories
2 stalks of celery
1 Tablespoon of salad dressing

Snack 2
100 Calories
1 carrot
1 Tablespoon of salad dressing

Lunch
400 Calories
1 serving meat
1 serving starch
2 servings of vegetables

Dinner
200 Calories
1 serving of meat
2 servings of vegetables

Snack 3
100 Calories
2 servings of vegetables
1 starch

Total
1200 Calories


Friday, April 28, 2017

April 29, 2017 plan and old school diet and exercise list of goals

Friday, April 28, 2017
April 29, 2017 plan and old school diet and exercise list of goals
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.



April 29, 2017 meal plan

Breakfast
7:45 AM
300 calories

Snack 1
9:00 AM
100 calories

Lunch
11:45 AM
300 calories

Snack 2
3:00 PM
100 calories

Dinner
6:00 PM
300 Calories

Snack 3
8:00 PM
100 calories

Total calories 1200

Thursday, April 27, 2017

Diet and exercise plan for 4/28/17

I am pondering this thought as I am writing.  I realize that I have a rather unique blog about diet and exercise and making such plans.  This plan would have an example of 1200.  This plan would have each meal with a specific amount of calories.  Here it is below.  Caloriewise, this would be a great goal.  As for exercise, I am not sure how much exercise I should do considering the amount of calories I will be consuming daily.  My goal for now is for 15 minutes per day for the time being.

Breakfast
8:30 AM
300 calories

Snack 1
9:45 AM
100 calories

Lunch
11 AM-12:30 PM
400 calories

Snack 2
2-2:30 PM
100 calories

Dinner
4:00-5 PM
200 calories

Snack 3
7-8 PM
100 calories

Total amount of calories 1200

100-calorie snacks

  • 2 dark chocolate squares
  • 1/2 bagel, 1 tsp cream cheese
  • 2 cups strawberries
  • 8 oz. yogurt
  • 7 ritz crackers
  • one slice plain wheat toast with 1/2 ounce cheese
  • a small salad of one boiled egg, one sliced tomato, 1/4 cup shredded lettuce, 1/2 sliced cucumber, 2 chopped baby carrots, apple cider vinegar


Wednesday, April 26, 2017

Diet plan for 4/27/17

Breakfast
Usually consumed with either coffee, water, tea, or juice.  The meal is usually small and are consumed between 8-9 AM.

Lunch
Often times it is the largest meal of the day.  I wonder what will happen if I were to consume a big breakfast and a lighter lunch.  However, that doesn't usually happen.  That way, it might go a long way into changing my weight loss goals.  Lunch is usually conserved between 11:30 AM and 1:30 PM.

Dinner
Out of the three meals, this is usually the smallest meal per day.  The average amount of calories is usually less than for breakfast and lunch.  I usually consume dinner between 3:30-4:30 PM.  It is also a lighter meal than breakfast and lunch, but I also consume the same food that I consume at lunch at times.  I wonder what would happen if my diet was more diverse.

Snacks
I often consume fruits or canned fruits as snacks.  Sometimes I would consume 3 while other times I would consume 2, or 1, or even 4.  My plan is to consume less than 200 calories per snack.  Maybe my plan to consume less should be less than 150 calories instead of 200.

This plan would have an example of 1200.  This plan would have each meal with a specific amount of calories.  Here it is below.  Caloriewise, this would be a great goal.

Breakfast
8:30 AM
160 calories

Snack 1
9:45 AM
100 calories

Lunch
11 AM-12:30 PM
400 calories

Snack 2
2-2:30 PM
150 calories

Dinner
4:00-5 PM
390 calories

Total amount of calories 1200

Tuesday, April 25, 2017

Description of actual plan and plan for 4/26/17

Breakfast
Usually consumed with either coffee, water, tea, or juice.  The meal is usually small and are consumed between 8-9 AM.

Lunch
Often times it is the largest meal of the day.  I wonder what will happen if I were to consume a big breakfast and a lighter lunch.  However, that doesn't usually happen.  That way, it might go a long way into changing my weight loss goals.  Lunch is usually conserved between 11:30 AM and 1:30 PM.

Dinner
Out of the three meals, this is usually the smallest meal per day.  The average amount of calories is usually less than for breakfast and lunch.  I usually consume dinner between 3:30-4:30 PM.  It is also a lighter meal than breakfast and lunch, but I also consume the same food that I consume at lunch at times.  I wonder what would happen if my diet was more diverse.

Snacks
I often consume fruits or canned fruits as snacks.  Sometimes I would consume 3 while other times I would consume 2, or 1, or even 4.  My plan is to consume less than 200 calories per snack.  Maybe my plan to consume less should be less than 150 calories instead of 200.

This plan would have an example of 1200.  This plan would have each meal with a specific amount of calories.  Here it is below.  Caloriewise, this would be a great goal.

Breakfast
8:30 AM
160 calories

Snack 1
9:45 AM
100 calories

Lunch
11 AM-12:30 PM
400 calories

Snack 2
2-2:30 PM
150 calories

Dinner
4:00-5 PM
390 calories

Total amount of calories 1200

Tuesday, April 18, 2017

Description and sample of plans at least for 4/19/17

Breakfast
Usually consumed with either coffee, water, tea, or juice.  The meal is usually small and are consumed between 8-9 AM.

Lunch
Often times it is the largest meal of the day.  I wonder what will happen if I were to consume a big breakfast and a lighter lunch.  However, that doesn't usually happen.  That way, it might go a long way into changing my weight loss goals.  Lunch is usually conserved between 11:30 AM and 1:30 PM.

Dinner
Out of the three meals, this is usually the smallest meal per day.  The average amount of calories is usually less than for breakfast and lunch.  I usually consume dinner between 3:30-4:30 PM.  It is also a lighter meal than breakfast and lunch, but I also consume the same food that I consume at lunch at times.  I wonder what would happen if my diet was more diverse.

Snacks
I often consume fruits or canned fruits as snacks.  Sometimes I would consume 3 while other times I would consume 2, or 1, or even 4.  My plan is to consume less than 200 calories per snack.  Maybe my plan to consume less should be less than 150 calories instead of 200.

The above plan would have an example of 1800.  This plan would have each meal with a specific amount of calories.  Here it is below.  Caloriewise, this would be a great goal.

Breakfast
8:30 AM
500 Calories

Lunch
11:15 AM
450 Calories

Dinner
3:45 PM
400 Calories

Snack 1
10:00 AM
140 Calories

Snack 2
2:40 PM
145 Calories

Snack 3
6:00 PM
150 Calories

Total number of calories  =  1785







Monday, April 17, 2017

Diet and Exercise goals and reflection for 4/18/17

Breakfast
Ham and Apple

Lunch
Spaghetti and meatballs

Dinner
Spaghetti and meatballs

Snack 1
Fries

Snack 2
Tater Tots

Snack 3
Apple and orange

Snack 4
Spaghetti and meatballs

My goal is to lose weight and keep it off.  The problem is, I am not so sure about my goals.  I have no idea about the number of calories that I consume on a daily, weekly, or monthly basis.  I have no idea how much I want to weigh.  It is as if I have to follow not only doctor and nutritionist's order, but to follow my instinct.  A healthy diet and exercise are not just what I want to do, they are what I should do.  I am a diabetic and I have made excuses.  The truth is, I have none.  I do plan to also exercise as well.  However, the problem with me is, I have made too many excuses and have failed and failed often.  I have, therefore, procrastinated.  I haven't gone to a gym in over a year.  I can't swim, plus there isn't an exercise I truly love, much less, like.  My goals and instincts are to change all of that.  

Sunday, April 16, 2017

Just like yesterday, I guess

My plan to exercise will be on my exercise forum.  I am on a natural high that I truly thank God for. I am done with the heavy load of carrying what others think.  I have struggled for years with this issue. I want others to see the Jesus in me.  I do want others to see that beautiful personality that I have been told that I have.  I have future goals in mind.  Life is too short not to follow one's own goals.

My diet plan will be like this:
Diet plan:
Breakfast
Apple
1/4 cup Raisins
1 cup coffee

Snack 1
1 orange

Lunch
*Easter Dinner, which I plan to eat moderately

Snack 2
1 Apple

Dinner
Easter Dinner  ** Lunch**

Snack 3
Ham
Canned pineapple

Snack 4
Canned pineapple

Saturday, April 15, 2017

Diet Plan for Easter Sunday

My plan to exercise will be on my exercise forum.  I am on a natural high that I truly thank God for. I am done with the heavy load of carrying what others think.  I have struggled for years with this issue. I want others to see the Jesus in me.  I do want others to see that beautiful personality that I have been told that I have.  I have future goals in mind.  Life is too short not to follow one's own goals.

My diet plan will be like this:
Diet plan:
Breakfast
Apple
1/4 cup Raisins
1 cup coffee

Snack 1
1 orange

Lunch
*Easter Dinner, which I plan to eat moderately

Snack 2
1 Apple

Dinner
Easter Dinner  ** Lunch**

Snack 3
Ham
Canned pineapple

Snack 4
Canned pineapple

Friday, April 14, 2017

Tuesday, April 11, 2017

Diet and exercise plan from another blog

Exercise plan:
See my exercise blog at blogspot.com

Diet plan:
Breakfast
1 cup cereal
1/2 cup reduced fat milk
1 cup coffee
1/2 cup juice

Snack 1
1 orange

Lunch
Zucchini Moussaka

Snack 2
1 Apple

Dinner
Zucchini Moussaka

Snack 3
Canned pineapple

Snack 4
Canned pineapple

Here is the true story:
My goal is to consume 1200 calories per day, but I realize that it won't always be possible.  I have to see calories as a budget or so.  I went to the doctor this morning and that is one of the things that I have learned about how much I can consume.  I have also struggled with having black and white thinking most of my life, which means all or nothing.  I am a person who has no clue how to relax, but I will.  It will take a lot of hard work, but I have to tell myself that I can do it.

Monday, April 10, 2017

No excuses

My plans have been hard to follow.  It can either be forgetfulness or just a matter of giving up.  It could very well be both.  I have a problem that I need to address.  I am in need of help.  

Sunday, April 9, 2017

Meal plan for 4/10/17

Diet plan (or rather meal plan) for 4/10/17

Breakfast
8:00 AM
Eggs
Bacon
Sausage
Grits

Snack 1
9:30 AM
Apple

Lunch
11:30 AM
Cheeseburger
Rib

Snack 2
2:00 PM
Orange

Dinner
4:30 PM
Salad with ranch dressing

Snack 3
6:30 PM
Banana

Snack 4
8:00 PM
Yogurt


Saturday, April 8, 2017

From April 4th

Reflection of today and a discussion about last nights' post

Last night, I didn't make any plans because I was quite "busy" and quite manic.  It is as if I was high and all seemed right with the world.  As I am writing this, I realize that maybe I should make plans according not to just my weight, but to the sum of all of my issues.  I have hormonal issues, muscular-skeletal issues, emotional, and anxiety issues.  Wow, I wonder what role diet and exercise really place as far as all of those health issues go.  I am now concerned about my health the way I have not been so before.  So basically, a good plan for me would be based on whole foods, a limit on juices, and on having diabetes.  I have been seeing a nutritionist over the years and I admit that it can be quite overwhelming, but maybe it is my own fault.  I have to answer why I am really so overwhelmed.  That is a good start, and that is what I need.  I need not just a good start, but a start. That will go a mighty long way into how I plan my daily diet and exercise routines.

Tuesday, April 4, 2017

Reflection of today and a discussion about last nights' post

Last night, I didn't make any plans because I was quite "busy" and quite manic.  It is as if I was high and all seemed right with the world.  As I am writing this, I realize that maybe I should make plans according not to just my weight, but to the sum of all of my issues.  I have hormonal issues, muscular-skeletal issues, emotional, and anxiety issues.  Wow, I wonder what role diet and exercise really place as far as all of those health issues go.  I am now concerned about my health the way I have not been so before.  So basically, a good plan for me would be based on whole foods, a limit on juices, and on having diabetes.  I have been seeing a nutritionist over the years and I admit that it can be quite overwhelming, but maybe it is my own fault.  I have to answer why I am really so overwhelmed.  That is a good start, and that is what I need.  I need not just a good start, but a start. That will go a mighty long way into how I plan my daily diet and exercise routines.

Monday, April 3, 2017

Just being creative

I am elated.  All is right with the world.  I am a happy person.  The clouds must be in the sky.  I guess it is true.  I am trying to be wise.  I realize that this is not foolish, and this is not the forum to do so, I admit.  I have no immediate plans.  I am on a break.

Friday, March 31, 2017

Reflection for 4/1/17

Diet Plan
I plan to eat healthy.  The sad truth is that I need to do so.  I have been struggling to eat healthy so that I could be healthy.  I need to lose weight.  In fact, I am clinically obese.  The trouble is, I need to go to the store, then it would be easier to meal prep and thus, create a daily plan.  Maybe it should be more of a weekly plan instead of a daily plan, then it will be easier to create a daily plan.

Exercise Plan
I love to walk.  My goal is to walk.  However, I realize that I need to take a longer time to exercise.  I also need to walk faster.  I have good enough results, but I am supposed to walk for a total of more than an average.  I am bearing my heart out because I need to know that I can do it.  I have lost a few pounds and for my health, I want to learn more.

Wednesday, March 29, 2017

Diet and exercise plans

Diet Plan
My plan is to eat healthier.  I need to lose weight.  I just have to do it.  I am an overweight diabetic. There are no ifs, ands, and buts.  There are no excuses.

Calories (max) to intake: 1800

Sadly, that is all that I know about what I can eat: fruits and vegetables, teas that are unsweetened, in other words, whole foods  I also need to limit peanut butter, and processed food in general.


Exercise Plan'
Exercise goals: So far, my goal is between 10-15 minutes per day and then work my way up to 16-20 minutes.  Exercise is very important to me.  My goal is to also exercise and eat a healthy diet, which has been difficult to do.

Tuesday, March 28, 2017

Until tomorrow.

I was and will be on a break until tomorrow.  I am okay and I will be back.

Sunday, March 26, 2017

Reflection for 3/27/17

I have found myself making plans that I promise to keep.  I have kept those promises so far. Exercise is something to be inspired to do.  However, it is something that one should do.  My plan is to exercise from online videos.  There are plenty of good ones out there.

My plans for breakfast are to eat healthy.  That is all.  That is my plan.  As I am writing this, I am trying to figure out what exactly to cook.  Right now, I am thinking about making a turkey chili. I believe that ground turkey is much more healthy than most ground beef.  However, it needs to be doctored up, for ground turkey has a rather, bland taste as compared to ground beef, even at its leanest.


Saturday, March 25, 2017

It is the same reflection as yesterday

As far as exercise goes, I plan on either walking or at least do something else that is fun.  I have been inspired by Cize and Body Beast in the past.  I am tired of just being inspired.  I finally get to see myself in the mirror and I finally get to realize that not only do I need to lose weight and keep it off, but also to exercise to gain confidence.  I lack the consistency to exercise.  Now is the time to learn.

As for food goes, my plan is not just to lose weight, but to buy more food that isn't processed.  My diet I admit is not good.  I need to learn to say no.  I also need to learn to listen to my hunger cues. I have not been officially diagnosed as having binge eating disorder but I know that I have an issue not only with food but with consistency.

I have no idea what I need to plan for tomorrow, but I realize that consuming processed foods have been bad for me.  Of course, that is for everyone, but it is especially true for me.  I have a hormonal condition and I need to follow that particular diet if I need to lose weight and become fit.  I realize seriously that I do complain too much,

I am scared.  How do I overcome that fear of being fearful?  I guess the answer is to overcome anxiety.  I have made too many excuses and I finally see myself as someone who isn't just filled with flaws.  I am a living breathing human being that sees good days and bad days.  I also not only see flaws but I see an all-or-nothing thinking that I wish I could change overnight.  I believe in black-n-white morality where there is no shade of gray.  I also have translated it to how I live my day.  I would like to be able to change my way of thinking.

How I need to do that, I don't know.  Today is a gift since it is the present.  Tomorrow is another day. I can finally move forward.  Everyday is a step closer to reaching my goal, whatever that may be.  I do need support, but there are things that I can do myself.  I think it is time to be a grown up and do grown up things, for even tomorrow may be too late.

Friday, March 24, 2017

My weight loss goals in a reflection

As far as exercise goes, I plan on either walking or at least do something else that is fun.  I have been inspired by Cize and Body Beast in the past.  I am tired of just being inspired.  I finally get to see myself in the mirror and I finally get to realize that not only do I need to lose weight and keep it off, but also to exercise to gain confidence.  I lack the consistency to exercise.  Now is the time to learn.

As for food goes, my plan is not just to lose weight, but to buy more food that isn't processed.  My diet I admit is not good.  I need to learn to say no.  I also need to learn to listen to my hunger cues. I have not been officially diagnosed as having binge eating disorder but I know that I have an issue not only with food but with consistency.

I have no idea what I need to plan for tomorrow, but I realize that consuming processed foods have been bad for me.  Of course, that is for everyone, but it is especially true for me.  I have a hormonal condition and I need to follow that particular diet if I need to lose weight and become fit.  I realize seriously that I do complain too much,

I am scared.  How do I overcome that fear of being fearful?  I guess the answer is to overcome anxiety.  I have made too many excuses and I finally see myself as someone who isn't just filled with flaws.  I am a living breathing human being that sees good days and bad days.  I also not only see flaws but I see an all-or-nothing thinking that I wish I could change overnight.  I believe in black-n-white morality where there is no shade of gray.  I also have translated it to how I live my day.  I would like to be able to change my way of thinking.

How I need to do that, I don't know.  Today is a gift since it is the present.  Tomorrow is another day. I can finally move forward.  Everyday is a step closer to reaching my goal, whatever that may be.  I do need support, but there are things that I can do myself.  I think it is time to be a grown up and do grown up things, for even tomorrow may be too late.

Thursday, March 23, 2017

Diet and exercise plans and reflection for 3/24/17

I have made plans last night concerning what I plan to eat for tomorrow.  I have to do a better job of taking into account my health issues.  I have enough health issues that are bothersome, but could get worse.  That is not what I want, and that is for things to get worse.  I realize that I have two feet as to walk and weights that I have.  I plan to use them or do other things tomorrow.

As for food, here is what I plan to eat for tomorrow:
Breakfast
Sausage (turkey)
Bacon
Tater Tots

Lunch
Kale salad with ranch dressing

Dinner
1 cup soup
Kale salad with ranch dressing

Snack 1
1 cup soup

Snack 2
Peanut butter and apple

Tuesday, March 21, 2017

My confessions about weight...I plan to exercise tomorrow

What I am about to write is about my confession concerning losing weight and maintaining a healthy lifestyle.  In order to see the future, I have to see what I did wrong.  I am 42 years old and one of the reasons that I had difficulty is because I focused on my age.  I wanted to look like I did when I was a teenager and remain that way.  I also wanted to lose all of the weight I gained before the last decade. I gained nearly 60 pounds in that year.


Over the years, I was diagnosed with having PCOS, which is really a hormonal condition that affects females, namely of child bearing years.  I wanted to lose weight before the age of 40 because I figure at a younger age, it will be easier.  I have been and remained anxious as a result of my weight gain.  I am confessing this because things have been a struggle for so long, that I need to get rid of the guilt.  I have decided that I have nothing to be guilty or confused about.  I need to lose weight and I want to lose weight.  I am not sure if I have made such a god or desire out of losing weight, but I feel like a failure.  I am not so sure if I can do it.

Monday, March 20, 2017

Reflection about making plans

It can be difficult to plan meals and plan exercise routines if one has a disorder.  Either it is too limiting or not limited enough.  I realize that it can even be difficult for me to plan meals for myself. I have written and made plans for a long time and admittedly, some of them are quite fattening.  My weight has climbed or fallen in large amounts of pounds.  I tend to have "good days" and "bad days". Maybe all of this strict, all-or-nothing thinking is what makes it worse. I also admit therefore to being too hard on myself.  On the other hand, I am also afraid not to be.

Saturday, March 18, 2017

Things I have realized

I realize that I needed help a long time ago.  I have yet to be fully diagnosed by a physician.  For years, I felt powerless to do anything.  I don't want to feel that way anymore.  I don't crave healthy foods, and I have written and prayed a lot about losing weight.  I feel like over the years, I have all but dealt with guilt and giving up.  I admit to giving up on myself, which is something I didn't recall doing.  I don't want to be that way either.  I don't know where to begin, but I would like to overcome the guilt and the feeling of powerlessness or one day it will be closer to even worse health.  Time is just too short.

Friday, March 17, 2017

Binge Eating Disorder

What is binge eating disorder?
Binge eating disorder is a common eating disorder where you frequently eat large amounts of food while feeling powerless to stop and extremely distressed during or after eating. Binge eating disorder typically begins in late adolescence or early adulthood, often after a major diet. During a binge, you may eat even when you’re not hungry and continue eating long after you’re full. You may also binge so fast you barely register what you’re eating or tasting. Unlike bulimia, however, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

You may find that binge eating is comforting for a brief moment, helping to ease unpleasant emotions or feelings of stress, depression, or anxiety. But then reality sets back in and you’re flooded with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. The worse you feel about yourself and your appearance, the more you use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief. As much as you may feel powerless to break this cycle, there are plenty of things you can do to better manage your emotions and regain control over your eating and your health.

Signs and symptoms
If you have binge eating disorder, you may feel embarrassed and ashamed about your eating habits, and try to hide your symptoms by eating in secret.

Behavioral symptoms of binge eating and compulsive overeating

Inability to stop eating or control what you’re eating
Rapidly eating large amounts of food
Eating even when you're full
Hiding or stockpiling food to eat later in secret
Eating normally around others, but gorging when you’re alone
Eating continuously throughout the day, with no planned mealtimes
Emotional symptoms

Feeling stress or tension that is only relieved by eating
Embarrassment over how much you’re eating
Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
Never feeling satisfied, no matter how much you eat
Feeling guilty, disgusted, or depressed after overeating
Desperation to control weight and eating habits

Symptoms, Causes, Treatment, and Help for Compulsive Overeating

Thursday, March 16, 2017

Reasonable Exercise Plans for Someone Recovering from Binge Eating Disorder

Reasonable Exercise Plans for Someone Recovering from Binge Eating Disorder
By Erin Risius, MA, LPC, Program Director at Green Mountain at Fox Run

For those struggling with binge eating disorder their exercise patterns tend to mirror their eating patterns – falling prey to an all-or-nothing tendency. With food, this involves a restriction/binge cycle and for exercise, this all-or-nothing tendency usually shows up as a cycle of no pain/no gain exercise and then being sedentary.

The no pain/no gain approach inevitably creates a psychological resistance to movement primarily due to the approach – not the lack of willpower on behalf of the person (think: New Year’s Resolutions).

Add to this, potential childhood scars around exercise (think: gym class) and/or orthopedic conditions and mobility challenges that make movement painful, and exercise can easily be seen as the “enemy” – something that must be endured and certainly not enjoyed.

Learning Not to Dread Exercise

Regardless of whether this view of exercise stems from early experiences, recent experiences or both, the result is that exercise is avoided – not embraced. However, in order to heal one’s relationship with the body – and in the end, with Self – finding a way to move healthfully in the body one has today will be important for the BED recovery process.

At Green Mountain, women come to us dreading the exercise part of our program, fearing it will be another boot camp; but instead they are met with an approach that makes them feel exercise is not only doable – but enjoyable.

This shift in perspective is what enables them to leave feeling empowered and encouraged to continue movement on their own. With that in mind, here are four key strategies that help those struggling with BED to climb out of the all-or- nothing pattern with exercise and into a consistent practice of healthy movement.

Woman – Center Thyself.

The practice of mindfulness forms the foundation of our approach to helping women reconnect their minds to their bodies. Those struggling with BED often feel cut off from their bodies and our goal is to help them to get off auto-pilot and begin to tune into their thoughts, emotions, and bodies.

This process requires the practice of centering – of taking a moment to connect to the here-and-now experience and to their physical core – before starting an exercise. This involves a conscious physical alignment of their spine so that whether a woman is walking, strength training, or stretching she starts by actively tuning IN to the body before movement.

Easy does it.

Since many women who come in to our program are used to the all-or-nothing approach our goal is to help them to experience ‘middle ground’ with movement around exercise intensity, frequency and duration. Therefore, we teach them how to use the Rating of Perceived Exertion scale (RPE) with cardiovascular, strength and flexibility training while aiming for moderate intensity with all exercises.

Working toward moderate intensity (5 – 7 on a scale of 1 – 10) creates the feeling that exercise is doable, which instills a sense of confidence to enhance the fitness level without gasping for air or pushing through the burn. This approach sets up a psychological reinforcement toward exercise adherence.

Modifying exercise for the body one has today.

All of our exercise classes have special modifications that take into account different intensity levels, orthopedic injuries/conditions and mobility levels. We adapt exercise to our participants’ bodies, not vice versa. For example, participants at Green Mountain learn how to honor their shoulder, knee, or low back conditions, and to work with not against their body’s capabilities.

Learning how to honor the body’s cues in the moment is crucial for cultivating body awareness, reducing discomfort and enhancing the enjoyment of movement, which has a positive impact on exercise consistency and duration.

Things to consider when it comes to forming an exercise plan when one has a binge eating problem

Wednesday, March 15, 2017

Recovery Meal Plans

Recovery Meal Plans


An eating disorder recovery meal plan is essential in the beginning stages of your recovery. This food plan is essentially the foundation for your recovery; without it, we would not be able to do the deeper, emotional healing work that sustained recovery requires.
Following a meal plan is an important key in your eating disorder treatment plan so that we can lessen and ultimately abstain from all eating disorder behaviors- binging, purging, restricting, and compulsive overeating. Engaging in eating disorder behaviors is abusing our body by depriving it of healthy food and nutrients in healthy proportions and we have to train ourselves to learn how to eat ‘normally’ again. This is not bad, we developed the eating disorder as a way to cope, we must not blame, but need to take responsibility and understand that we can change for the better. Food and eating does not have to be scary or rule your life, even though when starting an eating disorder meal plan it can feel this way!

The most important thing to remember when establishing an eating disorder meal plan is that your body weight will stabilize to its set point over time! This was the number one thing that I had to remember in the beginning- TRUSTING that my weight would normalize if I followed my recovery food plan. I also threw out the scale and stopped weighing myself. Weight is just a number and doesn’t determine your self-worth!

The best way to develop an anorexic recovery meal plan, recovering bulimic meal plan, binge-eating recovery meal plan or any eating disorder meal plan is to develop a customized food plan with a Registered Dietician, one who preferably has experience working with people with eating disorders. Many health insurance plans include this service so check with your provider on finding a good dietician who can help you plan your meals and keep you accountable.
However, I understand that some people might not have access to a dietitian so here are some good guidelines to follow.

General guidelines to follow when creating a meal plan:

Have a balanced and nutritious meal plan.
Our body needs nutrients to fuel itself and be healthy. We must eat for health! Our bodies need food for energy in order to function properly and our brains require nutrients to think clearly. It is crucial to eat foods that are nourishing and healthy that our body wants.  It should contain lean proteins, fruits, vegetables, dairy (or alternatives), fats, and grains.  A list of each food group and serving sizes for your recovery meal plan exchanges are listed here.  Eating lots of whole, natural, raw and organic foods in your meal plan is ideal and can help enhance your mood.  It should also be high in fiber which is great for your digestive system.  There are different approaches to meal plans as to what ratio you should eat of each food and a dietician can help create an approach that is right for your body type and food preferences.  If you need help though, see our example meal plans for eating disorders here and click here to get help estimating portion sizes.

Rest of the blog entry here

Monday, March 13, 2017

Reflction about exercise

My plan for tomorrow will be based on exercise goals.  This past weekend, I did do some walking, which is of great benefit physically and mentally.  Exercise also has helped on a spiritual level.  I have come to realize that I have gotten lazy over the years and it has had an effect in all aspects including spiritually.  I firmly believe now that exercise isn't just about the physical aspect anymore.  My goal is to be diligent in all things, including the physical.

Sunday, March 12, 2017

Meal and exercise plans 3/13/17

Exercise:
 I wish to exercise from the internet via YouTube.  I am not sure which exercise to do, however. I would rather walk since this is the exercise that I plan to do.

Meal Plan (3/13/17)

Breakfast
1 scrambled egg
1/2 link beef sausage
1 cup buttered grits
2 slices plain toast
3 slices bacon

Lunch
Sloppy Joe
Tater tots (1.5 serving)

Dinner
Sloppy Joe
Tossed green salad
1.5 oz. cheese
Crinkle fries (1.5 serving)

Snack 2
1/4 cup raisins

Snack 3
chocolate pudding cup

Saturday, March 11, 2017

15 Tips for Better Weekly Meal Planning

15 Tips for Meal Planning

    Getting Inspired
  1. Spend time each week looking for recipes.
    This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Tasteologie. Pile up some cookbooks and reach fo the sticky notes. Get inspired!
    In terms of figuring out what to make we have a list of meals that we love and are easy to cook hanging on our fridge. Those staples make it into the rotation frequently and then I go through my pinterest boards as well as cookbooks and magazines to find 1-2 new recipes to add into the rotation. Our staples list is getting longer and longer. - Shelf81
  2. Create a place to save recipes, and keep it SIMPLE.
    Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. Personally, I like Pinterest because it's easy to visually browse what I've saved. (Watch for another post coming soon with a rundown of our readers' favorite places to save recipes.)
    I use Springpad (kind of like Evernote), to store my recipes. I add them to a Board view, so I can create a visual display of what I'm making when, and with the way they have recipes set up, you can easily add ingredients to a shopping list. - Riddles
  3. Ask your partner, family, and roommates what they like to eat.
    This might sound obvious, but it's easy to get caught up in our weeks and forget to ask our households what they would like to eat. I get extra inspired, too, when I feel like I'm cooking a meal as a gift — trying to please and delight the palate of someone I love.
    Meal planning can be daunting and to get my husband involved I had to take several steps back by asking simply what foods he liked. I wrote a post on the process. - KMarie
  4. Check the weather.
    Again, you may say, duh, but seriously. Right now, the weather is changeable in many parts of the country. Look at the weather forecast, and try to predict if you're going to be in the mood for soup (or grilled shrimp salad!) on Friday.
    Maybe this is weird but am i the only one who checks the weather forecast before i meal plan? - Adamwa
  5. Keep a meal journal.
    One of my best inspirations is my own record of things I've cooked in the past. Take a look at what you were cooking a year ago, two years ago. It's a good way to remember things you used to cook, and still love.
    I use a blank monthly calendar and plan the week's meals on the weekend, basing my grocery list on only those items. I now have a year and a half worth of meals to look back on - especially handy for ideas and to see what we were eating the same time a year ago. - JenniferJulia
  6. Getting Organized
  7. Start a calendar.
    Now that you're getting inspired in what to eat, start a calendar of what you'd like to cook over the next few days or few weeks. It can be as organized as a Google Calendar, with notes on each day for that day's menu. Or you can just jot notes to yourself in the corner of your laptop screen. The important thing is to write it down.
    We have a shared Google calendar and I've created a sub-calendar just for meal-planning. We'll take an evening (after dinner, so our cravings are lessened slightly) and dig through all of our cookbooks and printed recipes for what looks good, putting them on the calendar as we go. - Knitasha
  8. Go with theme nights (soup night, pasta night, beans). 
    Some readers found it really helpful to have a theme night each week. Monday is pasta, Tuesday is fish, Wednesday is tacos. This doesn't work for everyone, but it may be especially helpful for those with kids. See if they want to get involved with planning their favorite tacos one week, or suggesting soups for the next month. Keeping the focus narrow will help you and your household make quick recipe decisions.
    I use general guides like Soup Night, Pasta Night, Beans to make it easier. I use Fresh Direct, and you can store shopping lists in there. I can simply dump the Tomato Soup Week list into my cart and I'll get everything I need for a typical week. - CMCINNYC
  9. Choose a shopping day and make a shopping list.
    A lot of the readers who seemed to have success in meal planning shopped very purposefully. They looked at their recipes and made a shopping list. Some of the meal planning and recipe-saving services let you do this easily, extracting ingredients from the recipes you have saved.
    I start with a blank index card. I list at least 7 meals that I will be interested in cooking for the next week. Usually this includes a composed salad of some sort, a soup, something with beans, a fish dish, a pasta dish or two, and what we call a "thunder-bowl", which is usually whole grain+greens and veggies+eggs on top. Tonight it's bulger, kale and broccoli, eggs, and maybe a bit of chorizo. The shopping list goes on the reverse of the index card. This goes to the store with me, and the meals are crossed off when eaten. - PAMELA AT CLOCKWORKCROW
  10. Check what's on sale.
    Some folks really like to organize their meals around sales. Is organic chicken a dollar off this week? Or canned chickpeas? Check out your grocery store circular and adjust your meal plan or shopping list a bit.
    I look online at grocery circulars to see what's on sale for the week and plan meals around that so I can save a little money. Then I go to that grocery store on Sunday to get non perishables and any veg or fruit I'll use within a few days. - Kristen44
  11. Plan for leftovers.
    Most of us have at least some tolerance for leftovers. I regularly cook one or two big healthy casseroles at the beginning of the week and eat off them all week long for lunch. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.
    A big time saver for me (since I live alone) is that I usually make more than one serving for dinner so I have leftovers for lunch the next day (or multiple days). - Peachy44
  12. Getting It Done
  13. Prep food as soon as you get back from the store.
    Wash and dry lettuce. Chop onions. Roast vegetables. Brown sausage for pizza. Shred zucchini for quick stir-fries. Stack up glass containers of prepped ingredients in the refrigerator and bask in your own awesome preparedness.
    I'm trying to get more in the habit of prepping all of the food as soon as we're back from the grocery store (i.e. shredding blocks of cheese if I know we're making tacos, slicing veggies and bagging them, etc), which makes cooking the night of a lot quicker. - Knitasha
  14. Cook components of your meals.
    Going beyond prep, cook components of the meals. For instance, start a batch of tomato sauce while you wash greens and prep squash. The sauce can go on pizza one night, and in lasagna the next. Or roast a chicken right then that you can eat that night and use for sandwiches and pasta the rest of the week.
    I cook large batches of components on the weekend, then mix-and-match them according to what I'm craving during the week. Grilled chicken thighs, browned ground beef, and blanched veggies like broccoli, cabbage, brussels sprouts, and cauliflower get turned into Italian Saute, Thai curries, stir-fries, and more with the addition of spices and sauces. We call them "Hot Plates." - MELICIOUS11
  15. Be strategic about freezing.
    The freezer is your friend. Actually, it's the friend of future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans — throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!
    Be strategic about freezing dishes and components of dishes. It's surprising how many things can be frozen with good results. (Shredded cheese, citrus zest, peeled ginger, breadcrumbs, cooked beans, etc...) - - APK_101
  16. Don't overstuff the refrigerator.
    It's easy to get overwhelmed when your fridge is over-full. Also, things get hidden in the back, lost behind the mustard. Don't let things go bad. Keep your fridge airy and light, with a sensible, realistic amount of food in it. Keep a list nearby of everything in the fridge, especially leftovers, as a visual reminder of what remains to be eaten.
    Don't stuff the fridge to the point that you can't see what's in it. I can see how this point wouldn't work for someone who lives a long way from the grocery store, but for many people it is pretty easy to stop at the store on a weekly or semi-weekly basis. Bonus: You'll have fresher ingredients! - APK_101

  17. Keep a well-stocked pantry.
    Meals are easier and quicker to prepare if you keep your pantry well-stocked. Don't run out of olive oil at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and a sheaf of fresh herbs in the fridge at all times.
    It helps to have a well-stocked pantry. - JANET @ THE TASTE SP
    Full article here 

Friday, March 10, 2017

Taking a break for now.

I will definitely be back soon.  I am just so tired for now.

Thursday, March 9, 2017

Sample 1500 calorie diet

1500 calorie diet plan overview
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

Daily Totals: 4 Protein, 3 Fruit, 4-5 Vegetable, 2 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer

DAY 1
Breakfast

1 cup (250g) nonfat cottage cheese
1 cup (80g) strawberries
Sprinkled with cinnamon
Lunch

Large salad made with:

Leafy greens (lettuce, spinach) – any amount
1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
3 ounces (85g) grilled chicken breast
½ cup (150g) cooked white beans
2 tablespoons (30g) reduced-calorie salad dressing
1 tangerine
Snack

1 ounce (30g) soy nuts
Carrot and celery sticks
Dinner

8 ounces (200g) grilled salmon with lemon
2 cups (160g) steamed green beans with garlic
½ cup (150g) cooked brown rice
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
Snack

1 orange
DAY 2
Breakfast

1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray
Topped with tomato salsa
1 cup (80g) cut melon
Lunch

Veggie stir-fry. Saute together tofu and veggies:

5 ounces (125g) firm tofu, cut into cubes
1 cup (80g) broccoli florets
Large bunch fresh spinach leaves
2 tsp. (10 ml) oil to stir-fry
Season with soy sauce, garlic, pepper and ginger
½ cup (150g) steamed brown rice
½ medium mango
Snack

4 Tablespoons (60g) prepared hummus
1 cup (80g) baby carrots
Dinner

Grain salad with protein. Toss together:

8 ounces (200g) grilled shrimp
½ cup (150g) cooked quinoa
2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
2 Tablespoons (30g) reduced calorie vinaigrette dressing
Place on a bed of leafy greens
Snack

1 fresh orange
DAY 3
Breakfast

1 cup (250g) plain nonfat yogurt
1 banana, sliced
Sprinkle with nutmeg
Lunch

4 ounces (100g) grilled halibut
1 cup (80g) steamed asparagus with lemon
½ cup (150g) whole grain pasta
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
1 cup (80g) berries
Snack

½ cup (125g) nonfat cottage cheese
1 cup (80g) chopped mixed raw vegetables (carrot, red pepper and broccoli florets are a nice combination)
season with salt, pepper, dried dill or chives
Dinner

6 ounces (170g) grilled lean steak
2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
2 tsp. (10 ml) olive oil (for Brussels sprouts)
Steamed kale, spinach or Swiss chard with vinegar
½ small sweet potato sprinkled with ginger
Snack

1 cup (80g) diced fresh pineapple

Diet plan source

Wednesday, March 8, 2017

Sample 1350 diet

Breakfast
2 strips of turkey bacon (70)
2 scrambled eggs (140)
1 piece of wheat / wholemeal toast (100)
1 tea or coffee (0)
1 glass of water (0)

Lunch
3 ounces of turkey (90)
Sliced lettuce and tomato (5)
2 teaspoons of mayonnaise (45)
1 whole wheat bread wrap (130)
1 apple (70)
12 ounces of diet soft drink (0)

Snack
1 cup of sliced carrots (50)

Dinner
1 cup mixed vegetables (108)
1 small tossed salad (with 2 tbsps of lite dressing) (83)
½ cup brown rice (108)
6 ounces cooked white fish (162)
12 ounces of water (0)

Snack
1 cup of lite yogurt (135)
4 teaspoons granola/muesli (70)

Total = exactly 1366 calories instead of 1350