Proposed schedule for 3/1/15

Breakfast
7-9 AM
1 cup corn flakes
1/2 cup reduced fat milk

Snack 1
11:00 AM- 12 PM
2 slices wheat toast with jelly

Snack 2
1-2 PM
2 carrots

Lunch
2-4 PM
3 oz. meat
2 starches in modest portions
2 servings vegetables

Dinner
4-5 PM
3 oz. meat
1 starch in modest portions
2 servings vegetables

Exercise:
6-6:30 PM
Taking a break

Snack 3
7 PM
1/2 baked potato

Snack 4
8-9 PM
1/2 baked potato

How to formulate a diet and exercise schedule for a day

1. List meals
2. List approximate times
3. Be specific when writing down food items
4. Be specific when writing down what one is going to do for exercise.
5. Be realistic

Sample:
Breakfast
7-9 AM
1 cup plain grits with 1 tbsp. butter or margarine
3 slices turkey bacon
2 turkey sausage patties
2 slices wheat toast with 1 tsp. strawberry preserves per slice
8 oz. glass orange juice

Snack 1
11:00 AM
Medium Apple

Lunch
12-2  PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Snack 2
1-2 PM
Small orange

Dinner
4-5 PM
1 large turkey wing
1 cup collard greens
1 cup brown rice
1 cornbread square
2 tsp. gravy

Exercise:
6-6:30 PM
Walking DVD workout for 15 minutes

Snack 3
7 PM
1 cup low fat frozen yogurt

Snack 4
8-9 PM
1/4 cup whole Almonds

Sample of Diet and Exercise plan

Exercise: Walking DVD workout for 15 minutes

Breakfast
7-8 AM
1 Large Scrambled egg
Turkey Sausage
3 Slices Bacon
2 slices wheat toast
Juice

Lunch
11 AM -12 PM
Roasted chicken and vegetables
1 cup Brown rice

Dinner
4-5 PM
Roasted chicken and vegetables
1 cup Brown Rice

Snack 1
9-9:30 AM
Medium Apple

Snack 2
1-2 PM
1 oz. Cheese

Snack 3
6-7 PM
Almond Dark Chocolate Granola Bar

Snack 4
8-9 PM
1/4 cup whole Almonds

Advice for myself

Early this morning I woke up not feeling very well.  One of the foods to avoid is fried chicken, at least fried chicken in large quantities.  I have a hard time digesting some foods. My advice to myself is to eat in moderation or cut it out completely.  I do eat way too many unhealthy foods and not in moderation either.  It would best for me to not eat anymore fried foods for a while.  Greasy foods I doubt agree with anyone, much less me.  My health is very important to me and that is my goal to make sure that it stays that way.  I would like to push myself during those minutes of exercise and to create a meal plan that is healthier than what I usually eat.  I admit to consuming too many sweets, too much salt, and way too many processed foods.  The question is how do I limit the portions or eliminate them altogether.  The only thing I know to do is to set up a schedule and make a menu of what I am going to eat for the next day or week.  I wished I had done that today however.  Another bit of advice is to not eat foods too late at night or close to nap time or bedtime.  That also makes things worse.  So in essence I have learned quite a bit on what to do and what not to do.

My goals and changing plans

I have learned that I don't eat for just one person though I plan my meals as if I do.  I have to plan my meals as if more than one person lives here which is the case.  That is what I have learned today.  I am taking a break from making a plan for tomorrow to write this.  I have also learned that plans will have to continually change in order to reach my goal.  My goal is to lose 100 pounds.  So far, I have lost 10 lbs, which would mean that I would have to cut down on my food portions and increase my exercise time over time.  Specifically, I plan to lose 100 lbs which was my New Years Resolution and to stay on Weight Watchers for a Year.  So far, it has been so good.  My real goal is to stick to it and keep it off.  I will remind myself that I am accountable for everything I do this year and that being easily overwhelmed will throw everything off.

Proposed Menu for 2/25/15

Breakfast
Raisin Oatmeal

Lunch
Cube Steak and Gravy
Mashed Potatoes
Lima Beans
Macaroni and Cheese

Dinner
Cube Steak and Gravy
Mashed Potatoes
Lima Beans
Macaroni and Cheese

Snack 1
Cheese and Toast

Snack 2
Cereal and milk

Snack 3
Carrots

Snack 4
Broccoli

Proposed menu and exercise schedule for 2/24/15

Breakfast
Toast

Lunch
Cube Steak and Gravy
Mashed Potatoes
Lima Beans

Dinner
Cube Steak and Gravy
Mashed Potatoes
Lima Beans

Snack 1
Cheese

Snack 2
Cereal and milk

Snack 3
Peanut butter crackers

Exercise
Walk 10-15 minutes