Later..

Overcoming an issue

There really isn't much to say except to create a plan that I can follow.  I am tired.  I did take a nap, but I am still too tired.  I want to change that.  I know that I am not supposed to muse today, but I just didn't feel like following a plan.  I also don't feel like sticking to a plan.  I just want to give up.  Losing weight is hard, but formulating a plan is even harder.  I need to, and will, overcome this issue.

I am close to my goal.

Goal: I will lose 10 pounds by August 2015.

That is an excellent goal to have.  Right now, I am just frustrated.  I complain too much.  I have no idea how to create a meal plan for more than one person.  Right now, I feel like giving up.  However, I have almost made this goal.  I have lost 9 pounds already.  It took a while.  Even with the ground rules I have set up for myself, I still have trouble following this plan.  Keep it simple.

Diet and Exercise Plan for 7/29/15

Breakfast
7:00 AM
Oatmeal

Exercise 1
8:30-9:00 AM
Walking
Steps (20 per leg)

Snack 1
9:30 AM
Canned fruit

Lunch
11 AM-12:30 PM
Turkey legs
Vegetables (1 cup)
Homemade Stuffing with gravy

Exercise 2
1:00-1:30 PM
15 lunges (per leg)
15 squats (per leg)

Snack 2
2:30 PM
2 Tbsp. peanut butter

Dinner
4:00-5:00 PM
Turkey legs
Vegetables (1 cup)
Homemade Stuffing with gravy

Exercise 3
10 minutes of stretching

Meal plan for 7/28/15 with commentary

It felt good to actually formulate a meal plan with which I can follow.  Losing weight is very important to me. I  have lost some weight and I feel great about this.  I don't wish to stop doing this because I made a mistake.  Here is my diet plan for tomorrow.

Breakfast
2 Boiled eggs
1 slice plain wheat toast.

Lunch
1 cup red bean chili
1 square cornbread

Dinner
1 cup red bean chili
1 square cornbread

Reflection about my diet plan

The problem is that struggle doesn't come easy for me.  However, since when has struggle been easy?  I am rigid in my thinking.  Having a clear set of rules is good.  However, it can get extreme.  The extreme being even if I mess up or if one change has to occur then the struggle becomes even more difficult.  That is what is going on me and has been for a long time.  I remember the doctor telling me on more than one occasion that it is harder to lose weight.  He was right.  I hasn't been smooth sailing since I started on my weight loss journey.  I realize that this is almost the same reflection as yesterday, but I finally get to answer my questions. Reality and change can and are not mutually exclusive.  That is why creating a real to life meal plan has been hard.  I take responsibility since I don't seem to know the difference between a meal plan and a menu.  I realize that though it is minor, I do tend to focus on those little details.  If I don't even get that detail right, I get frustrated.  That is what has been what is or was going on with me.

I am realizing now that the answer was in front of me, for instance.  I am not someone who basically makes the easy things hard.  Today I have decided to create a plan and then create a grocery list based on that plan.  I did do this and unfortunately, the list is way too long still.  I really have no clue how to make a short list.  I would like to be able to spend less money and keep a budget.  It is hard to ask.  However, following the rules go a mighty long way.

The struggle that comes with weight loss

I have PCOS, which stands for Polycystic Ovarian Syndrome.  It is a lot of things with a lot of symptoms. It affects the hormones, menstrual cycle, glucose level, and metabolism.  I can relate to especially the glucose level, and the metabolism. I am a PCOS sufferer who is also a diabetic.  I have always been the perfectionist type so long as I can remember.  Maybe it is time for me to ditch that rigid way of thinking.  It has held me back; that is why it has become a struggle.  I have all of the guidelines and rules and regulations that I have set up for myself.  Why the struggle? What is the problem?

The problem is that struggle doesn't come easy for me.  However, since when has struggle been easy?  I am rigid in my thinking.  Having a clear set of rules is good.  However, it can get extreme.  The extreme being even if I mess up or if one change has to occur then the struggle becomes even more difficult.  That is what is going on me and has been for a long time.  I remember the doctor telling me on more than one occasion that it is harder to lose weight.  He was right.  I hasn't been smooth sailing since I started on my weight loss journey.  I realize that this is almost the same reflection as yesterday, but I finally get to answer my questions. Reality and change can and are not mutually exclusive.  That is why creating a real to life meal plan has been hard.  I take responsibility since I don't seem to know the difference between a meal plan and a menu.  I realize that though it is minor, I do tend to focus on those little details.  If I don't even get that detail right, I get frustrated.  That is what has been what is or was going on with me.

Having PCOS can be hard at times.

I have PCOS, which stands for Polycystic Ovarian Syndrome.  It is a lot of things with a lot of symptoms. It affects the hormones, menstrual cycle, glucose level, and metabolism.  I can relate to especially the glucose level, and the metabolism. I am a PCOS sufferer who is also a diabetic.  I have always been the perfectionist type so long as I can remember.  Maybe it is time for me to ditch that rigid way of thinking.  It has held me back; that is why it has become a struggle.  I have all of the guidelines and rules and regulations that I have set up for myself.  Why the struggle?  What is the problem?

One thing that has helped me to leave much of the struggle mindset has been exercise.  I has helped me a lot mentally, physically, and emotionally.  I am a person who is starting to finally understand how much of a big step I have taken with the exercise.  I am more motivated than ever to exercise.  Now if I can do the same thing with the diet. I could use some guidance as far as reconciling exercise with a healthy diet.  I admit that I engage in mindless eating and that I make health choices.  They have been made quite often.  I have no excuses, not even the PCOS.  How do I go about reconciling that?  All that I know is to let go and not let the pressure get to me.

Explanation of meal plan and exercise plans for a day

Meal plan explanations
Breakfast is usually consumed around 7-9 AM.  However, on certain days, such as whenever I have morning appointments, I consume breakfast much earlier.  On those times, I tend to consume less foods than during the rest of the day.  Common breakfast menus contain cereal, fruits, yogurt, meat, toast, dried fruits, or eggs.

Lunch is usually consumed around 11 AM- 12:30 PM.  This is usually the largest meal of the day.  I wonder if that should be the largest meal of the day since there are times when I consume the most calories, including foods that may be unhealthy.  I should consume no more than 600 calories per meal.  However, I consume over 900-1000+ calories per day.  Now I wonder if I should cut back on lunches in order to balance out my caloric intake for the rest of the day.  This should be for all intents and purposes, the second largest meal of the day.  I guess the caloric intake does not matter according to time of the day, but my diet is not the best and maybe there is a correlation between health and calorie intake.

Dinner is usually consumed around 4-6 PM.  This usually has the same amount of calories as breakfast per day.  I have heard the phrase that means that dinner is usually out of the three main meals the smallest meal of the day.  Usually, dinner is no more than 1/4-1/2 of the calories as lunch.  I also consume the same foods that I eat during lunch.  Maybe it is better that I consume more of a variety of foods.

Snacks are obviously between the meals.  I tend to consume an average of 3-4 snacks per day.  I don't wish to consume foods late at night.  My snacks tend to be healthier than my lunches and dinners.  Snacks in my opinion should not be more than 100-200 calories each.  Sometimes I wonder if my snacks have too many calories.  I need to space out my calories in terms of snacks.  Snacks often include crackers, toast, fruit, dried fruit, or boiled eggs.

Exercise plan explanations:
Good health has always been of great importance to me.  It has worked for my back, neck, and shoulder pain.  Because I exercise, I believe that my health has improved.  I only exercise once a day, but maybe it should be for more than once a day.  I tend to exercise once a day for 15-30 minutes max.  Today, I walked.  I have been walking everyday or at least 5 days a week.  I realize that daily or weekly exercises would do me no good if I don't always eat healthy.  I have learned that diet and HEALTHY eating go a long way.  However, I don't wish to forego exercise just because of fried and fatty foods.  I have noticed changes since I have exercised.

Diet and exercise plan break

Diet plan break:
Now I know why I have issues with meal planning.  Don't get me wrong, meal planning and creating plans is something I love to go.  However, making menus for the next day, even the next week or month is quite difficult to do.  The reason being is not laziness or procrastination.  The real reason is that I have had difficulty following even the simplest instructions.  It has taken me a long time to actually be wise enough to even try to lose weight. It was frustrating and I have spent the morning trying to overcome this frustration.  I have learned in the last month that facing one's fears, doubts, and anxieties are a key to weight loss and overall health.  Dealing with a very short attention plan and being impatient are things that I need not just to work on but I feel I need to overcome.

Exercise plan:
I meant to go ahead and make more specific plans when it comes to exercise.  I got thrown off course once. Beating up on myself because I don't exercise everyday and because I get thrown off course are counterproductive to weight loss.  Good health is very important to me and has been for some time. I can and will continue to exercise.  I have not always exercised daily but I feel as if I had to catch up.  That has put a lot of pressure on me to exercise.  The only way to combat that is to live life one day at a time.

Diet and meal plan for 7/21/15

Diet Plan for 7/21/15
Breakfast
Cinnamon Oatmeal

Snack 1
1/4 peanuts

Lunch
Meatloaf
1/2 cup green beans
1/2 cup oven fried squash and zucchini
1 cup mashed potatoes
1 tbsp. gravy

Snack 2
Orange

Dinner
1-1" slice of meatloaf
1/2 cup oven fried squash and zucchini
1 cup mashed potatoes
1 tsp.gravy

Snack 3
Apple

Exercise goal
I plan on exercising inside tomorrow for at least 12-20 minutes.  The exercise will be low impact such as Walk Away the Pounds. Right now, I am only doing low impact exercise.  I still exercise daily but I know that I will have to step it up soon.  I also plan to exercise daily, including Sundays.

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Diet and exercise plans for 7/20/15

Meal Plan for 7/20/15
Breakfast
1 boiled egg
2-3 slices of bacon
1-2 small sausage slices
1 tbsp. preserves

Snack 1
1/4 cup peanuts

Lunch
1 slice meatloaf
1/2 cup cooked yellow squash or 1 cup green beans
1 cup mashed potatoes

Snack 2
Orange

Dinner
1 cup field peas
1 BBQ baked chicken breast
1/2 cooked baked yellow squash

Snack 3
1/2 cup canned pears

Snack 4
4 Peanut butter crackers

Exercise Plan for 7/20/15
I have 20 minutes to "farm" and at least 10-15 minutes to walk, for a total of 30-40 minutes.  I will formulate a plan daily according to how much time I have during the course of a day.  I have no appointments tomorrow so I can use this time before 9:00 AM to "farm" and to walk.  What will be calculated are the type of exercise, the length of exercise, the pulse rate, and the number of calories burned.  I could have used a pedometer, but mine just stopped working that is all.  I have a watch that will record all of the above details. The downside is the speed per hour can not be determined.

Specific explanation of diet and exercise goals

Specific explanation of diet goals
Be realistic.  I don't like to consume more than 2000 calories, but I end up doing so.  Why? It is because I have cravings light later in the day or even in the afternoons.  I am not a patient person, so have to learn to be patient with setting up a meal plan for a day or week.  I have tried to write out a monthly plan, but that is not for me.  It is not easy for me to follow.  In fact, it could be difficult because it is time consuming.  I also have to consider the fact that I don't live alone. Forming a meal plan would be much, much easier if I did live alone. I have to form a grocery list then I make a realistic plan according to what I have purchased.  It also helps to write down an inventory of the foods that I will consume and then discuss what I will buy.  I do admit to having trigger foods such as ice cream, crackers, and some potato and tortilla chips.  Whenever I have the time, I actually plan to prepare meals.  I have cut down on foods that are fried and I have decided to consume those that are high calories, processed, high in sodium, high in sugar, and high in unhealthy fat content.  I do not consume enough foods in potassium and calcium, yet I consume way too much sodium.  I do add too much salt to my foods.  I sometimes even add too much sugar to drinks as well.  However, I have managed to cut out those sweet drinks.  I have also decided to be more specific with my plans; that will go a long way into losing weight and eating healthy. 

Specific explanation of exercise goals
Right now, I am most able to walk.  I do walk on an average of 15-20 minutes per day, but is that the only exercise I should do?  How much time should I really exercise and should I exercise everyday?  The truth is, I exercise at least 5 days a week; however, I have to write things down.  I really don't exercise on Sundays or Tuesdays.  Why is that?  Sundays and Tuesdays are days that I have planned on in the past.  I unfortunately have taken the time to measure out that plan.  It started off well, but in the end I weened myself off of exercise completely.  I ended up procrastinating because of a fear of quitting.  I have decided that one day, if I wanted to lose weight and get healthy for life, I have to deal with my fears and just do it.  I have finally made the decision to exercise almost every single day.  I have made the decision not to feel guilty about exercising or not to exercise.  Because of finally owning up to my fears, I have decided to no longer be anxious about exercise.  Ironically, my anxiety has waned and I don't feel like a failure whose mind wasn't so clear.  My days were filled with anxiety, dread, and a feeling of failing health.  The truth is, my health was failing.  I am still overweight and I am still diabetic, but my goal is to be healthy by losing weight, staying active, and eating right.  Exercise has cleared my mind to the point where I want to exercise.  If only I had done this earlier.
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Taking a break...once more

This is another break.  I tend to consume unhealthy portions of foods.  I have my struggled still with following a schedule.  I fail to keep in mind that I am not the only one who is consuming food.  That is why I have decided to make a short grocery list.  I have a digestive system which quickly digests food and all of a sudden, I get hungry.  No matter how short the list, no matter how many healthy foods I get to cut out and no matter how much I exercise, I just still have an issue with poor eating habits.  I do eat fish, fruits, and vegetables, but sadly not enough whole grains.  That might be the problem.  I have to consider quite a few factors including my health, my eating habits, and how I prepare food for more than one person.  I have been ashamed of myself but ironically don't feel guilty about not always logging in the extra food I eat.  I have done a better job of logging in.  Maybe I need to learn about what I need to do in terms of eating healthy.

Diet and exercise menu for 7/17/15

Goal: To consume between 1400-200 calories per day

Breakfast
6:30-6:45
Baked apple or Apple with skin

Exercise
8:00 AM
Walking

Snack 1
9:30 AM
1 boiled egg

Lunch
11:30 AM -12:30 PM
Navy bean and beef stew

Snack 2
2:30 PM
4 Peanut butter crackers

Dinner
4:30 - 5:30 PM
Navy bean and beef stew

Snack 3
6:30 - 7::00 PM
1 cup kale, cooked

Snack 4
8:30 PM
2 stalks of celery

Groundwork for create a diet and exercise plan

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 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.

What I need to plan out in terms of diet and exercise

Current calorie goal = 1400-2000 calories per day
Calorie goal for August = 1350-1850 calories per day
Calorie goal for September = 1300-1800 calories per day
Calorie goal for October, November, and December = 1250-1750 calories
Calorie goal for January 2016 = 1200-1700 calories

Yesterday, I have made this goal to lose weight by consuming an average of 1400-2000 calories per day. The idea of consuming more than 2000 bothers me.  Consuming 2000 calories or less does not bother me, unless it is too low or too high.  Maybe that is an issue or maybe it isn't, but right now, I am not comfortable with consuming more than those many calories.  Well today, I realize that I really need to get back on track since I have been consuming more than 2000 calories over much of the past few days.  I have had trouble with consuming that particular goal, even on days when I exercise.  So what is there to do?  How do I follow a plan of my own that I can follow?  How do I follow a more realistic plan?  What are the proper portions that I consume?  What is my goal for how many calories I consume per day?  How do I tell when I am really hungry?  Those are the questions that come to mind when it comes to healthy eating.

As for exercise, I have already written a schedule of what I need to do in order to formulate an exercise plan that is realistic and to the point.  I have to consider my schedule, my exercises, and when during the day to exercise and for how long.  I would love to exercise 100-150 hours a week for five a week, or even more. Right now, with the schedule that I have, I will be lucky to get 3 or 4 days of exercise.  I will be even luckier if I knew what I were doing.  I would like to schedule what days and what times I need to exercise and how long to do them.  The worst thing about exercise is that I need to overcome the fact that exercise takes forever and that it is a chore.  However, my mindset is what motivates me, even on the days when I don't exercise.  My mindset is also what helps motivate me, even when it comes to my eating habits, which I often struggle with on a daily basis.  Mindful eating, portion control, and adequate exercise per day or per week can help go a long way into being the healthy, fit person that I want to be.  That is my goal.

Caloric goals and meal plans (1400 & 2000 calories)

Current calorie goal = 1400-2000 calories per day
Calorie goal for August = 1350-1850 calories per day
Calorie goal for September = 1300-1800 calories per day
Calorie goal for October, November, and December = 1250-1750 calories
Calorie goal for January 2016 = 1200-1700 calories

Current calorie goal for July, 2015

Sample 1400 calorie meal plan
Breakfast
7:00-7:30 AM
2 Whole wheat or whole grain waffles ~ 170 calories
2 tsp Butter or Margarine ~ 140 calories
1/4 cup syrup ~ 160 calories

Snack 1
9:00 AM
1 cup blueberries ~ 40 calories

Lunch
11:00 AM-12:30 PM
Turkey Sandwich ~ 250 calories
Tomato juice (low sodium) ~ 50 calories

Snack 2
2:30 PM
Carrots ~ 30 calories

Dinner
4:00-5:00 PM
Sweet potato fries or sweet potato fries ~ 200 calories
Ham Sandwich on Grain bread with mustard ~ 360 calories
Total Calories ~ 1400 calories

Sample 2000 meal plan
Breakfast
7:00-7:30 AM
1.5 cups cereal ~ 250 calories
.75 cup milk or almond milk ~ 130 calories

Snack 1
9:00 AM
Greek Yogurt with honey ~ 200 calories

Lunch
11:00 AM - 12:30 PM
Baked fries ~ 300 calories
Turkey burger ~ 300 calories

Snack 2
2:30 PM
Tossed salad with dressing and kale ~ 200 calories

Dinner
4:00 - 5:00 PM
Tuna Sandwich ~ 350 calories
Tortilla Chips ~ 150 calories

Snack 3
6:30-7:00 PM
1 cup pineapple chunks ~ 120 calories
Total calories ~2000 calories

Diet and exercise menu for 7/13/15

Breakfast
7:30 - 7:45 AM
Plain yogurt with blueberries and honey ~ 210 calories

Exercise 1
8:00 -8:30 AM
Walking

Snack 1
9:30-9:45  AM
1 cup cherries ~ 70 calories

Lunch
11:00 AM - 12:30 PM
Turkey lasagna ~ 340 calories
Tossed salad with dressing ~ 200 calories
1 cup V8 vegetable juice, low sodium ~ 50 calories
Total calories ~ 590 calories

Snack 2
2:30 - 2:45 PM
Cut up carrots ~ 60 calories

Dinner
4:30 - 5:30 PM
Turkey lasagna ~ 340 calories
Tossed salad with dressing ~ 200 calories
1 cup V8 vegetable juice, low sodium ~ 50 calories
Total calories ~ 590 calories

Snack 3
6:30 - 6:55 PM
Orange ~ 100 calories
Apple ~ 90 calories
Total calories ~ 190 calories

Exercise 2
7:20 - 7:50 PM
Exercise from video or DVD

Snack 4
8:30 PM
1 cup green beans ~ 50 calories

Total calories ~ 1760 calories

Servings of fruits and vegetables

I believe that fruits and vegetables are important to my diet.  I don't wish to make the mistake of making overnight changes.  I realize that my sodium intake is too much.  My intake of processed foods are also a lot. I am taking a break today as I have yesterday.  I realize that one day at a time one change at a time even wiser.  I believe that 3-5 servings of fruits and vegetables is the serving requirements.  I have to make the changes that have been given to me.  I do purchase a lot of fruits and vegetables yet I don't always consume them all.  I know I cannot consume them all day long.  It is wise for me to follow what has been given to me since I have Polycystic Ovarian Syndrome.  Many fruits and vegetables are vital to good health.  I realize this because I do not consume a healthy diet.  I consume food in unhealthy portions meaning trigger foods including crackers and packaged meats. I don't just want to do research,  but to actually do what I have researched.  It is past time that I consume these healthy foods and be creative with them.

Taking a break 7/11/15

Right now, or at least today, I am taking a break.  It is a struggle even with a daily planned menu.  I certainly consume too much sodium but not enough potassium.  I also consume too many processed foods but not enough fruits, vegetables, and whole grains.  Natural cheese is more expensive, but I would think it would be better for me.  For someone like myself who is trying to lose weight, I admit that I am struggling to eat healthy.  I need to take my eating habits and make changes.  I also need to take myself to task for not always considering my health, especially when I have a difficult time with consuming a moderate amount of foods. My health and fitness are very important to me.  I exercise daily and I love it.  It took some struggling, but I love to exercise and I intend to never stop, even after I lose weight.  So, how do I accomplish a healthy, well balanced menu to consume?  That is the million dollar question.  There are things that I know that I can go by such as the fact that one is supposed to consume at least 3-5 servings of fruits and vegetables per day.  That is an example.

Diet and exercise plan for 7/10/15

Breakfast
5:30 - 5:45 AM
Plain yogurt with blueberries and cherries ~ 200 calories

Snack 1
6:30 AM
1 cup grapes ~ 60 calories

Lunch
11:00 AM - 12:30 PM
Turkey lasagna ~ 340 calories
Tossed salad with dressing ~ 200 calories
1 cup V8 vegetable juice, low sodium ~ 50 calories
Total calories ~ 590 calories

Snack 2
2:30 - 2:45 PM
1 smoothie ~ 250 calories

Dinner
4:30 - 5:30 PM
Turkey lasagna ~ 340 calories
Tossed salad with dressing ~ 200 calories
1 cup V8 vegetable juice, low sodium ~ 50 calories
Total calories ~ 590 calories

Snack 3
6:30 - 6:55 PM
Oatmeal snack ~ 160 calories
Apple ~ 90 calories
Total calories ~ 250 calories

Exercise
7:20 - 7:50 PM
Exercise from video or DVD

Snack 4
8:30 PM
Orange Pineapple smoothie  ~ 250 calories

Total number of calories ~  1890  calories

Diet and Exercise Plan for 7/9/15

Breakfast
5:30 - 5:45 AM
Plain yogurt with blueberries and cherries ~ 200 calories

Exercise
8:00 - 8:30 AM
Walking

Snack 1
8:30 AM
Smoothie ~ 200 calories

Lunch
11:00 AM - 12:30 PM
Cheeseburger macaroni ~ 400 calories
1 cup Low Sodium Vegetable Juice  ~ 50 calories
Dessert: Banana Pudding ~ 200 calories
Total calories ~ 650

Snack 2
2:30 - 2:45 PM
1 cup grapes ~ 60 calories

Dinner
4:30 - 5:30 PM
Cheeseburger Macaroni ~ 400 calories
Dessert: Banana Pudding ~ 200 calories
Total calories ~ 600 calories

Snack 3
6:30 - 6:55 PM
Oatmeal snack ~ 160 calories

Snack 4
8:00 PM
Sliced fruit combo (orange and banana)  ~ 210 calories

Total number of calories ~   2280 calories

Diet and exercise plan for 7/8/15

Breakfast
5:30 - 5:45 AM
1 large banana with 2 Tbsp. (hazelnut + almond butter)  ~ 340 calories

Exercise
6:00 -6:30  AM
Walking

Snack 1
8:30 AM
Plain yogurt with blueberries and cherries ~ 200 calories

Lunch
11:00 AM - 12:30 PM
Hot dog ~ 190 calories
Fast food fries~ 400 calories
1 cup Low Sodium Vegetable Juice  ~ 50 calories
Total calories ~ 640

Snack 2
2:30 - 2:45 PM
1 cup grapes ~ 60 calories

Dinner
4:30 - 5:30 PM
Hot dog ~ 190 calories
Wheat thins (20) ~ 200 calories
Total calories ~ 390

Snack 3
6:30 - 6:55 PM
Oatmeal snack ~ 160 calories

Exercise 2
7:00 - 7:30 PM
Stretching and DVD exercises

Snack 3
8:00 PM
Sliced fruit combo (orange and banana)  ~ 210 calories

Total number of calories ~   2000 calories

Diet and Exercise plan for 7/7/15

Breakfast
5:00 AM
1 large banana with 2 Tbsp. (hazelnut + almond butter)  ~ 340 calories

Snack 1
8:00 AM
Fiber bar ~ 90 calories
Almond butter ~ 100 calories
Total calories ~ 190

Lunch
11:00 AM - 12:30 PM
Cheeseburger with lettuce and tomatoes ~350 calories
Fast food fries~ 400 calories
1 cup Low Sodium Vegetable Juice  ~ 50 calories
Total calories ~ 800

Snack 2
2:30 - 2:40 PM
1 cup grapes ~ 60 calories

Dinner
4:30 - 5:30 PM
Cheeseburger with lettuce and tomatoes ~ 350 calories
Wheat thins (20) ~ 200 calories
Total calories ~ 550

Exercise 1
6:30 - 7:00 PM
Stretching and DVD exercises

Snack 3
7:15 - 7:30 PM
Toast with almond butter ~ 180 calories

Total number of calories ~   2200 calories (slightly over the limit)

Diet and Exercise plan for 7/6/15

Breakfast
7:30 AM
Plain Yogurt and honey ~ 250 calories
1 cup cherries ~ 110 calories
1 cup blueberries ~ 70 calories
Total Calories ~ 430

Exercise 1
7:15 - 7:45 AM
Walking

Snack 1
9:00 AM
Fiber bar ~ 90 calories
Orange ~ 90 calories
Total calories ~ 180

Lunch
11:00 AM - 12:30 PM
Ham and cheese sandwich ~330 calories
Wheat crackers (30)~ 250
1 cup Low Sodium Vegetable Juice  ~ 50
Total calories ~ 630

Snack 2
2:00 - 2:30 PM
1 cup grapes ~ 60 calories

Dinner
4:35 - 5:15 PM
Sliced apples ~ 150 calories
Almond butter ~ 200 calories
Total calories ~ 350

Exercise 2
6:45 - 7:00 PM
Stretching

Exercise 3
7:05 - 7:20 PM
DVD exercises

Snack 3
7:15 - 7:30 PM
Toast with hazelnut spread ~ 250 calories

Total number of calories ~  1840 calories

Reflections on making diet (as well as exercise) plans

I am right now taking a break because I haven't had the time or energy to set up a plan much less one as specific as the ones that I have posted up.  I have struggled with following a plan.  The keys to meal planning and preparation are patience and setting realistic goals.  I have become a more patient person over time, but it is no use to make preparation and set up daily, weekly, or monthly plans without some patience.  I have made realistic goals before but I also tend to change my mind about things.  Writing out realistic goals and not just the day and other details are what would make meal planning foolproof. Meal and menu planning and preparation I guess are a journey of sorts.  This would also be very helpful in my weight loss journey.

Entry for 7/2/15

Breakfast
7:00  AM
Boost Shake ~ 250 calories

Snack 1
9:30 AM
2 slices Wheat Toast
Total calories ~ 140

Lunch
11:00 AM - 12:30 PM
Macaroni and cheese- 1 cup ~ 330 calories
Mixed greens, cooked - 1 cup ~ 80 calories
Total calories ~ 410 calories

Snack 2
2:00 - 2:30  PM
Peaches ~ 50 Calories

Snack 3
4:30 - 5::00 PM
Hunts chocolate/caramel pudding bar ~ 120 calories

Exercise 1
5:45 - 8:00 PM
I will go shopping so I will be pushing a cart of groceries.  Shopping is indeed quite a workout.

Dinner
8: 45 - 9:15 PM
2 slices wheat or grain bread ~ 160 calories
4 slices sliced ham ~ 60 calories
1 slice cheese ~ 60 calories
15 tortilla chips ~ 140 calories
1 tsp. yellow mustard - 0 calories
Total calories ~ 420 calories

Snack 4
9:45 PM
Yogurt with Fruit ~ 200 calories

Total number of calories ~  1590