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.