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

Proposed Menu for 2/23/15

Breakfast
Oatmeal

Lunch
Meat
Starches
Vegetables

Dinner
Soup
Grilled Cheese Sandwich

Snack 1
Fries

Snack 2
Fries

Snack 3
Popcorn

Snack 4
Vegetables

Proposed Menu for 2/22/15

Breakfast
Boost Shake

Lunch
Meat 
Starches
Vegetables

Dinner
Meat
Starches
Vegetables

Snack 1
Dried Fruit

Snack 2
Dried Fruit

Snack 3
Boost Shake

Snack 4
Granola Bar

My plan to exercise for tomorrow 2/21/15

Tomorrow , will be day 3 of an exercise regimen that I realize that I need to formally create.  I have not formally created an exercise schedule for at least a week.  Today I will perform a full body toning workout.  I know that I will do yard work tomorrow.  However I plan to also perform another exercise along with it.  I just believe that exercise has done me well so far.

Diet and exercise schedule for 2/20/15

Exercise: Walk for 20 minutes

Breakfast
Boost Shake

Lunch
Turkey Wings
Rice and Gravy
Collard Greens
Cornbread

Dinner
Turkey Wings
Rice and Gravy
Collard Greens
Cornbread

Snack 1
Fruit

Snack 2
Fruit

Snack 3
Boost Shake

Snack 4
Granola Bar

Diet and exercise schedule for 2/19/15

Exercise: Walk for 20 minutes

Breakfast
Cheese Omelet
Sauage Patties
Bacon
Grits
Toast


Lunch
Chicken and Fries

Dinner
Chicken and Fries

Snack 1
Fruit

Snack 2
Fruit

Snack 3
Boost Shake

Proposed menu for 2/18/15

Anyways, here is the proposed menu for 2/17/15
Breakfast
Boost shake

Lunch
Chicken and fries

Dinner
Broccoli and chicken

Snack 1
Boost shake

Snack 2
Granola bar

Snack 3
Yogurt

Snack 4
Turkey and Cheese Sandwich

Proposed diet and exercise schedule for 2/17/15

Tuesday I am going to take a break from exercising.  Sundays and Tuesdays are the days I take breaks from exercising.  I start off slow, then work up.   I have yet to start up a set plan.  Why?  I know it is because something is holding me back.

Anyways, here is the proposed menu for 2/17/15
Breakfast
Boost shake

Lunch
Baked spaghetti

Dinner
Baked spaghetti

Snack 1
Boost shake

Snack 2
Granola bar

Snack 3
Yogurt

Proposed menu for 2/16/15

Breakfast
6:30 AM - 8:30 AM
Boost shake

Snack 1
9:30 AM
Yogurt

Lunch
11:00 AM - 12:00 PM
Spaghetti and sauce

Snack 2
2:00 PM
Fruit

Dinner
4:00 PM - 5:30 PM
Spaghetti and sauce

Snack 3
7:00 PM
Granola bar

Proposed menu for 2/15/15

Breakfast

Boost Shake

Lunch

Meat

Starch (2)
Vegetable

Dessert

Dinner

Meats
Vegetables

Dessert

Snack 1

Fruit

Snack 2

Cereal and milk

Snack 3

Cereal and milk

Snack 4

Yogurt and Fruit

Proposed diet and exercise schedule for 2/14/15

Breakfast 1
6:30-9 AM
Boost Shake

*Snack 1
Pineapple
 *Exercise
     Walking and Yard work

Lunch
11 AM -12 PM
Baked Spaghetti

Snack 2
Ice cream

Dinner
4:00-6 PM
Baked spaghetti

Snack 3
Pineapple

Snack 4
granola bar

Snack 5 (optional)

Proposed menu for 2/13/15

Breakfast 7-8:00 AM
Boost shake

Snack 1  9:00 AM
Grapes

Lunch 11 AM-12 PM
Ham, Pepperoni, and Cheese on Wheat
1/2 cup ice cream

Snack 2 2-3 PM
Peanut butter crackers
Pineapple

Dinner 4-6 PM
Progresso Light Soup
Grilled Cheese sandwich

Snack 3 7-8 PM
Granola bar

Proposed menu for 2/12/15

Breakfast
8:00 AM
Wheat toast, cheese, sausage

Lunch
11AM-12PM
Cheeseburger
Fries
Tossed salad

Dinner
3-5PM
Cheeseburger
Fries
Tossed salad

Snack 1
6:30-7:30  AM
Apple

Snack 2
1-2PM
Orange and Apple

Snack 3
6PM-7PM
Ice Cream and Pineapple

Proposed menu for 2/11/15

Breakfast
7-8:00 AM
Sausage biscuit

Lunch
11AM-12PM
Pork-Chickpea stew

Dinner
3-5PM
Pork-Chickpea stew

Snack 1
9:30 AM
Apple

Snack 2
1-2PM
Orange

Snack 3
6PM-7PM
Apple

Proposed menu for 2/10/15

Breakfast
8:00 AM
Diet Soda
?

Lunch
11AM-12PM
Chicken wings
Fries

Dinner
3-5PM
Chili

Snack 1
4:30-6AM
Apple

Snack 2
1-2PM
Orange

Snack 3
6PM-7PM
Chili and Rolls

Snack 4
9PM
Peanut butter crackers

Explanation of comment made from last post

The application and anxiety comment that I made in my last entry bears witness to the fact that today I became overwhelmed.  It was daunting trying to express myself whether in prayer or in writing.  I have in the passed wished to scrapped it all in order to start over to a new plan.  In other words, the current way of doing things weren't working and I so I started over with a fresh, new plan.  It in the end caused more anxiety.  What would call me less anxiety is to just continue with the plan, mistakes and all.  Take this all as a learning lesson and take everything by baby steps.  It is certainly better to do so than what I have done in the past. So far, it has worked.

Taking a break

I am taking a break today.  There isn't much that I can add to all that I have
written since the past few days.  After all I have learned, application over anxiety are very important to me.  I will explain that later.

Meal planning ideas and saving on groceries

Meal planning I finally realize is also about identifying the foods that trigger overeating as well as those foods that are good for me such as apples, turnips, brown rice, and whole grain bread.  For me the trigger foods include ice cream and crackers.  I realize that I want to lose weight and at least make the journey smoother, I have to identify the foods that are beneficial as well as the foods that would trigger a bad habit.  Lately I have been engaging in bad habits that I need to fix such as a fear of seeing for myself what I really ate for example.  When it comes to weight loss, honesty is clearly the best policy.  That is why a food journal is very important for a weight loss journey and so are planning meals in advance.

These videos may give me a few ideas:

 Living healthy on a low budget

 Preparing meals for work on a low budget

 30 meals for 30 dollars

 Meal Planning, Groceries, and Dinners on a Budget

 How I use my grocery budget

 Nikki's Meal Planning System

 Full Meal Plan to Lose Weight

Meal planning is quite important

Today showed me the importance of not allowing myself to be overwhelmed by eating so much.  It is now time to formulate a meal plan.  How hard can it be?  Should I do a meal plan for a week?  No, I live with another person.  How about per meal?  That wouldn't make any sense.  I am not sure the but most realistic thing is per day.  I would also like to know if I should plan in advance then grocery shopping or should I grocery shop then plan meals in advance.  So far, everything seems to overwhelm me.  I know now that weight loss is an individual journey so even the littlest mistake can overwhelm me.  I cannot say that for other people who are on the same journey.  I am not on the same path or even the same destination.  The reasons are also different though I rather not write them down.

Items for me to check off:
64 total ounces of water per day
3-6 servings of fruits and vegetables per day
2-3 servings of dairy per day
3 tsp total of healthy oils
10 minutes at least of activity per day
1 multivitamin per day


So far, I have to confess.  I am now on the Weight Watchers plan and I have learned that because I get so hung up on points and numbers, I can even allow those to throw me off.  Right now, I am at 40 points per day and 49 points per week.  My goal is to stay within the 40 daily points and consuming no more than 7 points per day.  By the way, activity points are very helpful.  From what I know, 10 minutes of low impact exercise equal one WW Activity point.  I can expect to lose between 0,5-2 pounds per week.  I would love to lose at least a pound a week.  I would like to remember that when it comes to weight loss, " low and slow is the way to go".  It is best to never rush.

I cannot think of anything to eat at the moment, but here are my points to consume in advance for tomorrow, 2/6/15:

Morning
2 points
1 dairy
1 fruit
1 multivitamin
8 full oz of liquid

Midday
18 points
2 fruits
12 full oz of liquid

Evening
10 points
1 fruit
12 full oz of liquid

Anytime
10 points
2 fruits and vegetables
10-20 minutes of activity
32 total oz of liquid

Starting off slow

I think that the best exercises are those I don't need to use weight to work with right now.  I am tempted to go online or to the stores and buy some equipment and some shoes, but right now, I am only motivated to start off slow during my exercise routines.  I do wonder if it will have an effect on how I have been eating lately.  I now realize that buying those trigger foods was not a good idea. Eating too many snacks will do more to throw me off than anything.  Do I counter it with exercise? What should I do?  All I know is that I am now more motivated to exercise and move around than anything.

I am motivated to exercise

Why do I wish to exercise?  I feel that exercise has great benefits but even exercise overwhelms me? What kind of schedule should I make?  I have asked these questions yet I have no idea how to answer them.  Should I walk?  What does it mean to start off slow?  Should I exercise with T25?  I wish I know what to do and where to begin.  I need support and I need help.

My goal for eating in moderation...

My goal for now will be not only to consume more fruits, vegetables, and whole grains, but to eat all food in moderation.  I tend to get overwhelmed easily.  So what I have decided, and been advised to, is to make changes one at a time.  This time, it was to "eat better" by what I had written earlier and to eat in moderation.  I would like to have a half a plate of broccoli with three ounces of steak and a wheat roll.  And it would not help to add to the plate half a cup of sugar free ice cream.  Sometimes I "do well"; sometimes I don't eat in moderation.  I may consume three ounces of steak, but I also consume a couple or rolls and half a cup of carrots.  Oh, may I add a cup of ice cream?  It is hard to control myself when it comes to ice cream.  Maybe it is best not to consume the ice cream or any dessert at all.  That is why planning meals is important.  It would also be nice if I go grocery shopping before I plan meals.  It would also be okay if I plan meals before I go shopping.  Sometimes I do both.   Next time I will learn about meal planning and eating in moderation.