1/11-1/18 plan

Full View1/11-1/18 Meal Plan-KEEP
From: Kristy Stone View Contact
To: kristy_571@yahoo.com


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Monday
Breakfast: banana, yogurt, 1 tablespoon walnuts, English muffin 370 calories
Snack: yogurt, 1 packet raisians 115 calories
Lunch: Hot pocket, salad 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: ¾ cup dry penne, 1 tomato, 1 cup mushrooms, ¼ cup mushrooms, garlic, 1 serving shrimp, salad 360 calories
Dessert: 2 ice cream pops 80 calories
Total 1,480 calories

Tuesday
Breakfast: : English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: noodles, shrimp, oyster sauce, 1 serving veggies, salad 345 calories
Snack: Tuna Melt: Thin bread, ½ can tuna, 1 slice cheese-broil til melted; salad, pickle 240 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
Total: 1,410 calories

Wednesday
Breakfast: : Brown rice, raisains, apple 335
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Italian wedding soup, tortilla with 2 slices cheese, salad 400 calories
Snack: Veggie fajita: squash sautéed with ¼ c. onion, garlic, 1 slice cheese in tortilla; salad 221 calories

Dinner: Lean cuisine slow roasted turkey breast, 2 servings cheesy broccoli, salad with dressing 380 calories
Snack: peaches, yogurt 120 calories (smoothie)
Total: 1,521 calories

Thursday
Breakfast: Cheese omelette (2 serv egg sub, 1 cheese), 1 small red potato, banana 315 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Rice/bean meal, salad, apple 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: Mahi fillet, 2 serving broccoli cheese, potato, salad with dressing 430 calories
Snack: 2 ice cream pops 80 calories
1445 calories

Friday
Breakfast: Tortilla with 1 serve egg sub, ¼ cup onion, garlic and 1 tbspn ketchup, cheese; apple with 1 tablespoon nuts 301 cals
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Hot pocket, salad 320 calories
Snack: Popcorn, cheese wedge 190 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
1376 calories


Saturday
Breakfast: toast (2 bread, 1 srv egg sub), ½ serving syrup, 1 tablespoon nuts, apple 295 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Budget Gourmet Shrimp, salad 310 calories
Snack: : Grilled cheese sandwich, 1 tbspn ketchup, 2 pickles 150 calories

Dinner: Lean Cuisine Butternut Squash Ravioli, salad 400 calories
Snack: peaches, yogurt 120 calories (smoothie)
1340 calories


Sunday
Breakfast: English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Lean Cuisine Chicken Enchiladas Suiza, salad 320 calories
Snack: 2 slices bread, 1 tablespoon pb 180 calories
Dinner: Lean Cuisine Ravioli Florentine, salad 340 calories
Snack: Choc granola bar 150 calories
1315 calories

Just For Today....

My name is Kristy. I am a Compulsive Overeater. I want to take one day at a time. I want to recover from eating too much and from my food addiction. I have been binging 2 weeks and have been unable to stop. Today I want to try to regain my control. I will not go on a crazy diet, and I will not weigh myself. I just want to focus on eating in moderation, and excercising my body. My body needs activity, and my body needs just the right amount of food to nourish it. "I don't do extra food today. Food is not my god. I won't go there. Food is the sympton of "I didn't do what I want, and this is what I do to make up for it." "

Here is my plan for today:

Food Plan:

Breakfast: 2 cups acorn squash; 1/4 cup walnuts, 1 small box raisains

Lunch: Grilled cheese sandwich ( 2 slices bread, 2 slices cheese, mustard), 3 cups salad with 2 tablespoons dressing, apple

Snack: 1/2 cup cottage cheese, sugar free oranges, 1/2 english muffin

Dinner: Smart One's Veggie Lasagna, 3 cups salad with fat free Italian dressing

Snack: 1/2 cup frozen peaches, yogurt

1600 calories


Body Plan:
Workout-1 hour treadmill, 200 crunches, 80 crunches on ab machine, 40 crunches on ab ball.

Mind Plan:

Attend OA meetings. Read OA stories.

"If I am not the problem, there is no solution"

"I don't need the extra food to save myself anymore. I choose recovery".

"Dear God, save me from being Angry-at myself and at others."

"God, Grant me the serenity to accept the things I cannot change, To change the things I can, and the Wisdom to know the difference. Amen."

"One day at a time..."


The Twelve Steps of Overeaters Anonymous
1.We admitted we were powerless over food — that our lives had become unmanageable.
2.Came to believe that a Power greater than ourselves could restore us to sanity.
3.Made a decision to turn our will and our lives over to the care of God as we understood Him.
4.Made a searching and fearless moral inventory of ourselves.
5.Admitted to God, to ourselves and to another human being the exact nature of our wrongs.
6.Were entirely ready to have God remove all these defects of character.
7.Humbly asked Him to remove our shortcomings.
8.Made a list of all persons we had harmed and became willing to make amends to them all.
9.Made direct amends to such people wherever possible, except when to do so would injure them or others.
10.Continued to take personal inventory and when we were wrong, promptly admitted it.
11.Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12.Having had a spiritual awakening as the result of these Steps, we tried to carry this message to compulsive overeaters and to practice these principles in all our affairs.

Christmas Eve-and all I care about is my workout!

Intake:
Breakfast: Whole wheat English muffin, 1 tablespoon peanut butter, Activia Light vanilla yogurt, apple slices 335

Lunch: Marie Callender's Turkey meal, 1 sugar cookie with pink frosting and sprinkles, 3 cups salad with fat free Italian dressing 580

Snack: 1/2 cup cottage cheese, 1/2 cup sugar free mandarin oranges 160

Dinner: Low fat chicken stew with dumplings, 3 cups salad with fat free Italian dressing 458

Dessert: sugar free Chocolate pudding cup with 1 tablespoon walnuts 115

Extra: 2 pcs gum 10 cals
Total Cals: 1658

Cals burned (workout) 700

Net Cals 958

Activities: The gym closes early today... and I wasn't able to make it. So, I will have to do 2 workout tapes at home. The first one is an old skool Billy Blanks Basic Tae Bo-27 minutes will burn about 300 cals. The second one is a Cindy Crawford The Next Challenge Workout-which will burn about 400 cals. That will be 700 cals burned-what I burn at the gym. I will try my best at it, and will do it correctly, and do it all. I hate workout vids, but I gotta workout... so this will by my workout today and tomorrow.

The plan for today

Breakfast: Emerald 100 calorie pack almonds, 3/4 cup Quaker O's cereal, 1 mini pack raisians, Activia Light Vanilla yogurt 325


Lunch: Smart One's Swedish Meatball entree, 3 cups salad, 2 tablespoons fat free Italian dressing 320


Snack: Knudsen Cottage Cheese doubles-Low Fat strawberry, 1/2 whole wheat english muffin 205


Dinner: 1 packet Chana Masala, 1 cup brown rice, 3 cups salad with 2 tablespoons fat free Italian dressing 577 calories


Dessert: 1 sugar free fudge pop 40 calories


Extras: 3 servings gum 15 calories

Vitmains: 4 green tea fat burners, 1 regular vitamin, 4 calcium pills

Total Calories planned out: 1482

Workout: 1 hour incline treadmill-3.3 mph @ 3.0-18.5 incline; 200 crunches on ab machine, 80 crunches on crunch machine, 100 leg presses, 40 reps for arms on 3 other machines

Extra thought: My current BMR with my excercise routine (IF I do it 7 days a week) is 3,299 calories a day. If I eat 1,500 calories a day, and workout with the same routine 7 days a week, I could lose 10-14 lbs this month. I gotta work my ass off yo! I want to be 232 pounds by the end of January. That is my New Years Resolution--to lose 14 pounds of body fat in one month! I really have to push it!

That's it.
I will follow this plan and do well. Later

PS: My weight update

Wednesday is gonna be okay hey hey

Breakfast: Jimmy Dean D'Light Turkey Sausage Croissant with ketchup, Activia Light Vanilla yogurt, 3 tablespoons mixed nuts 550 cals


Snack: Swiss Miss Sugar Free Diet Hot chocolate, mixed with 12 ounces hot water, and 2 teaspoons instant mexican coffee, and 2 sugar free sweetener packets 25 calories

Lunch: Smart One's Lasagna Florentine, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 350 calories

Snack: 1 100 calorie pack of 94% fat free popcorn, 1 2% reduced fat cheddar cheese slice (pre packaged) 180

Dinner: Marie Callender's Turkey with Stuffing/Mashed Potato/Green beans meal, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 400 calories

Snack: Hostess 100 calorie pack chocolate cupcakes 100 calories

Extras: 2 peices gum 5 calories

Total Calories: 1,600 even

Workout: Jorge Cruise 10 min abs, 10 minute Pilates, 1 hour on treadmill at gym-incline 3.0-18.5 @ 3.2 mph, 200 sets on ab machine, 40 reps on crunch machine, 40 reps of sit ups on medicine ball, 100 reps on leg machine, 40 reps on arm machines-biceps and triceps

Before Bed: Multi Vitamin, 3 calcium Pills

Others: 2 servings green tea fat burning pills, diet coke, green tea, water, Sugar and Calorie Free fitness water

Monday, Monday... ba da da da daaaaaaaaaaa

Today is about learning to love taking care of my body-not doing it because I feel I am "not good enough". I am morbidly overweight... I am 251 pounds.
However, I was 296 lbs a short time ago. I weigh myself every day-up to four times while I am working out for my 2 hours at the gym.
I will not allow myself to step onto that scale until it is Friday. Only then will I check my weight loss progress.
I will also avoid any distractions at the gym (ie that guy that always flirts with me and makes me forget about working out) and use the time there to WORK OUT, and focus on nothing else. I am there to make my body stronger-not to flirt.

Lastly... I will try harder to stick to my diet and not add too many extras-such as gum. I will keep my calories to a minimum.


Here is my diet plan for today:


Breakfast: 1/3 cup dry pancake mix, 1 small packet raisains, Activia light vanilla yogurt, 1 tablespoon walnuts, 2 teaspoons soluble fiber powder added to pancake mix.

Total: 400 calories

Snack: Swiss Miss Sugar Free Diet Hot Chocolate Mix, 2 teaspoons instant Mexican coffee-unflavored and sugar free

25 calories

Extra: 2 peices sugar free gum
5 calories

Lunch: 1/2 of a packet Paneer Tikka Masala, 1 small whole wheat pita, 3 cups salad, 2 tablespoons fat free Italian dressing

340 calories

Slipped and had 3 chocolates-170 cals

Snack: 1 100 calorie mini popcorn bag, 1 wedge individually packaged reduced fat cheddar cheese

190 calories

Dinner: 1 4 oz chicken breast cutlet, 1 medium potato-mashed with water and fat free butter spray, 1/2 package turkey gravy mix to add to chicken and potato (only 40 cals!), 10 baby carrots, 3 cups salad with 2 tablespoons fat free Italian dressing 400 cals

Snack: 100 calorie snack pack of chocolate cupcakes

Total calories: 1630 cals--still okay. Will do extra 15 min of walking to burn off.

Workout: 1 hour incline treadmill-3.3, from 3.5-18.5 incline
Weights-abs, arms, legs, thighs
Jorge Cruise 8 min abs-level one

Wednesday-Posting after a long time

The good news: I have stuck with my diet and am down to 255. The bad news: I have not posted in a long time, and feel bored with my diet. But I am back to boost my excitement levels of sticking to it. Blogging helps.


Breakfast: 1 Whole wheat tortilla, 2 tablespoons fat free cream cheese, 1/2 medium banana, 4 tablespoons mixed nuts 420 cals


Snack: 1/2 banana blended with 1 serving vanilla protein powder 190 calories



Lunch: 1 small whole wheat pita, 1 1/2 cups raw cubed eggplant-I will boil this and add spices to spread on the pita. 1/2 cup chickpeas, 1/2 large cucumber sliced, 3 cups salad with fat free Italian dressing 307 calories



Snack: Yoplait Light Yogurt-Vanilla with honey, apple, 1 slice reduced calorie bread toasted, 1/2 tbspn peanut butter 265 calories



Dinner: Smart One's Frozen lasagna, 3 cups salad with 2 tablespoons fat free Italian dressing 350

Total Calories: 1,532


Workout: Jorge Cruise 8 min abs, 1 hour walk on incline treadmill at gym-at 3.4, incline 4-19.5; light weights on machines at gym

Vitamins: Multi Vitamin, Calcium pills, and 4 green tea fat burners. Plus I will have green tea and diet soda. I will limit my diet soda and keep it under a certain amount.

PS: NEW GOAL! I weigh myself every day, at least 3-6 times. I will stop this. It's stupid. Instead I will limit myself to weighing myself once a week. Next Friday I will weigh myself, and every Friday after that will be my weigh in day.