Break.
Friday, May 19, 2017
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
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
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.
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
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
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
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
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