Saturday, September 15, 2012
Hello My Wonderful Spark Friends!
My Friend Holland Want Me To Share What I Eat, So Iíll Give You A Brief Idea of My Daily Meal Plan. As I Explained Before, Iím On The Flat Belly ďDietĒ For Diabetes Meal Plan, Yet I Donít Use It As A Diet. More Like The Mediterranean Meal Plan. I Use A Lot of Healthy Oils and Other Foods.
My Meal Plan Calls For A TOTAL of 1600 Calories Per Day. Not Up To, But Required. Thatís For Three Meals And One Snack. 400 Calories Or So Per Meal. That Means Some Meals May Be A Little Over 400 Calories. My Spark Nutrition Tracker Is Set To Diabetic By Spark And I Canít Change The Values They Have In Place So At The End Of The Day A Lot Of My Values Are Over. Spark Only Allows Their Plan 1550 Maximum Calories. On This Meal Plan I Must Eat At Least One Serving Of Monounsaturated Fat At Each Meal. I Also Finally Started Measuring My Food All The Time When I Started This Plan On April 3, 2012. That Has Helped So Very Much And I Strongly Suggest That If You Donít Measure Your Servings, Please Do. I Also Track Each Meal DAILY!
BREAKFAST: Iím One Of Those People Who Like Mostly The Same Breakfast Daily. Sometimes There May Be A Change Such As Raisins Instead Of A Banana Or Walnuts Instead Of Sunflower Seeds.
Old Fashioned Oatmeal 150 cals/Almond Milk 4 oz 30 cals/ Ĺ Small Banana 46 cals/ Walnuts 2tbs 95 cals/Kroger Low Carb Yogurt Blend 60 cals /Cinnamon added Total Cals-381
LUNCH: I Also Have A Favorite Lunch. I Discovered Almond Butter And I Rather Eat Almond Butter Than Meat At Any Meal! I Enjoy It On An Artisan Tortilla Or A Joseph Oat Bran and Flax Flat Loaf Sprinkled With Nuts And Cinnamon Or Added Banana Pieces. Sometimes I Add Baby Carrots But If I Add The Full Serving Of Sunflower Seeds Iíll Have Close To The 400 Mark.
Mission Artisan Ancient Grains Tortilla 100 cals/2tbs Almond Butter (I Use Maranatha no stir) 195 cals/Sunflower Seeds 2tbs 82cals/ 10 Baby Carrots 50 cals/ Cinnamon added (I like it!) Total Cals-427
DINNER: Sometimes Itís Hard To Eat Dinner Food When Thereís Almond Butter In The House lol. But Most Days I Manage So Since I Have A Picture Of This Dish On Here Iíll Use My Shrimp Nachos.
Medium Shrimp 3 oz 90 cals/ Tortilla Chips 1oz 140 cals/2% Shredded Cheddar Cheese .25 cup 80 cals/ 10 Black Olives Sliced 50 Cals/ Spinach Ĺ cup 10/ Total cals-370
SNACK: My Normal Snack Is A Smoothie I Make Myself Or Almond Butter On Whole Wheat Bread Or Tortilla. Maybe Hummus On A Tortilla.
Almond Milk 4oz 30 cals/ Kroger Yogurt 6oz 60 cals/Flax Seed Meal 2tbs 60 cals/ Ĺ Small Banana 46 cals/ Frozen Strawberries 1 Cup 45 cals/ Almond Butter 1 tbs melted 95 cals/Dark Chocolate 72% Cocoa Small piece 67 cals/ Total cals 403
Eating So Many Calories Every Day Helps Keep You Full. Iíve Lost More Inches Than Actual Weight But Iíve Lost Weight Too. I Feel Better And Not As Deprived Being Able To Eat The Nut Butters, Black Olives And Dark Chocolate. The Dark Chocolate Should Be Higher In Cocoa But It Works For Me By Actually Curving My Appetite. This Is A Meal Plan That I Can Live With At This Time.
Other Foods: Extra Virgin Olive Oil, Cold Pressed Flax Seed Oil, Canola Oil, And Other Healthy Oils, Avocados, Edamame(Soy Beans), Black Or Green Olives, Pistachios, Pecans, Macadamias, Peanuts, Brazil nuts, Walnuts, Sunflower Seeds etc. A Serving Of The Nuts Are 2tbs With Varied Caloric Amounts. Lately Iíve Not Been Eating As Many Calories. Still Getting My Monounsaturated Fats With Each Meal. I Need To Stock My Pantry. Lol Salmon Is A Great Choice I Use Often And Other Fish Such As Pollock And Tilapia. Iíve Went Off And Ate Something Like Cookies, Candy Or Puffed Cheetos. Iíve Even Over Eaten Pirateís Booty So Many Times Iíve Decided Not To Buy Them And If You Know About Them, They Are HEALTHY Snacking. lol
My Example Meals Don't Show That I Really Do Eat A Lot Of Vegetables. I Love To Eat Black Beans And Chick Peas, Broccoli, Cauliflower, Cabbage, Sweet Potatoes, Collard Greens, Bell Peppers, Onions, Asparagus And Many Others. I Use Lots Of Seasonings Also; Love Spicy. I've Never Used A Lot Of Salt But I Do Use A Little Sea Salt On Some Foods. My Meats Are Oven Fried Or Baked Using Canned Spray. That's How I Make My Salmon Crouquettes Now. Never Going Back! I Get My 8 Or More Glasses Of Water Per Day Also. I Don't Drink Soda. I Like Drinking Fuze Slenderize. Sometimes I Plan My Meals For A Couple Of Days When I Batch Cook On Sunday, Otherwise Each Day's Meals Are Determined That Day.
Hope This Gives You Insight. I Started This Journey Eating The Low Calorie Low Fat Plan In 2007. I LIke This One Better!
Thanks For Reading My Blog! Enjoy Whatever Your Meal Plan Is!
Monday, September 10, 2012
Starting The Week With A On My Face!
I'm Filled With Joy That I Make The Effort To Workout And Eat Nutritiously. I Couldn't Do Either Of These Without God's Help. Truly He's A PRESENT In My Life!
I Make No Excuses When It's Time to Workout~I Just Do It!
What Motivates Me? Well...When I'm Moving Around Rather Dancing, Walking Or Kickboxing And My Workout Clothing Begin To Sag Really Low, I Keep It Up Because I'm Not Where I Want To Be But I'm So Proud I'm Not Where I Used To Be!
I Also Make My Workouts Fun And I Do Sets or Blocks of Cardio And Strength Training.
When You Feel Like You're Having A Party During An Intense Workout And You're Still Smiling I'd Say It's Definitely Part of My Life That I Will NEVER Let Go!
Of Course, I've Had Times When Working Out Was A Chore, Tears Ran With The Sweat And I Wondered Why Was I Doing All of This. Then I Saw The Bigger Picture.
It's More Than Losing Weight. It's Creating A New Me Spirit, Soul And Body! It's Getting My Natural Life In Line With What God Has Called Me To And To Remove Any Hindrances That Have Been In My Way.
If You're Having Problems Getting Your Workout In And You Don't Have Any Health Issues That Is Halting Your Progress, A Few Suggestions:
1. Start Slow. Warm Up(Not Stretching) By Doing A Slower Walk Or Jogging Instead of Running. Walk. March In Place.
2. Don't Think You Have To Do A 60 Minute Workout Every Day. Less With A Bit More Intensity Works. 30 Minutes Cardio Most Days Of The Week Is The Suggestion And Rest Days Too. For Strength Training It Is Suggested That We Work Each Muscle Group Several Times Per Week With Rest A Day Or Two Between Working Out The Same Muscles.
3. If Anything You Do Make You Feel VERY Uncomfortable or Extremely Painful You May Be Performing It Improperly So STOP! (There Will Be A Little Pain When You First Start Working Out And When You Put In A Lot of Time And Intensity.)
4. Workout With A Buddy. This Is Not My Favorite But Sometimes Having Someone For Moral Support Will Motivate You To Get Out There With That Person.
5. If You Fail One Day, Just Take A Deep Breath And Start All Over Again.
SparkPeople Fitness Videos Are GREAT To Use In A Sensible Workout Plan. I Utilize Them Daily. And Now You Can Get 6 Points Per Day(2 Videos)
Also There Are Demos Of The Strength Training Moves That You Can Watch To See The Proper Way To Perform Them. Plus Many Articles To Help You Understand Even More, So Utilize ALL The Tools On Spark You Need For A Successful Journey.
Well I Started Out Rejoicing Over My Fitness Triumphs Then I Went Another Route. Maybe Someone Needed To Hear It But There's More Than What I Shared. Exercising Is Very Important, But I Don't Want You Injuring Yourself Trying To Workout Too Intense When You May Not Be Ready. Or Performing Moves Improperly That You Sprain Or Strain A Muscle. Get Informed and Be Safe!
My Typical Workout Week Is Like This:
M: Cardio Dance Such As Zumba 35mins, Lower Body Strength Videos 30mins Total
T: Cardio Such As Kickboxing Or Walk Total 50 mins and Upper Body Videos 30 mins
W: Zumba 50 Mins
T: Cardio Dance To Old School 35mins, Lower Body And Core 30 Mins
F: Zumba or Cardio Dance 60 Mins
S: Cardio 40+mins and Upper Body Strength Videos 30 mins
S: 10 Min Cardio Kickboxing and It's My Rest Day.
I Do Change Up By Adding Walking Thus Increasing My Minutes Or Extend My Dance Sessions. Depends On How Much Fun I'm Having. Now Zumba Is Different Than My Playlist. But It's A GREAT Wet Workout!
Ok...I've Shared More Of My Plan Than I've Ever In A Blog. But That's What A Blog Is For. Of Course, I Always Have Room For Change. And Most Days I Do. I'm Really Enjoying Those Spark Videos And There Are So Many That It Would Be Very Hard To Get Bored.
If You Were Brave Enough To Read All Of This Impromptu Blog I Truly Appreciate Your Time!
Have A Wonderful Week! Do What YOU Can! NO PRESSURE!
Wednesday, August 15, 2012
Proverbs 18:21 KJV:
21 Death and life are in the power of the tongue: and they that love it shall eat the fruit thereof.
Yes this is so true! Many times in Proverbs and other places in the Bible we are exhorted to watch what we say and keep a watch over our mouths. So many times we may blurt out words that do not give life. Paul wrote in Ephesians 4:29, that our words should edify. That means to build someone up.
Before, during and after this initial journey we will encounter those who speak words that doesn't make us want to dance a jig. Especially before we started taking the weight off and reclaiming our health. Growing up overweight as a child was not fun and I was the person at the end of a lot of fat jokes and add the fact that my chest developed in the 5th grade LARGELY! You can imagine a child's self-esteem during those years.
We may find ourselves during our journey getting hit with words that are not edifying from those who never knew us before and don't know how far we have come. Or...those who do and think we are losing too much because "you look sick or like you are on drugs". Words are powerful! They can hurt, kill, steal, diminish, destroy or they can lift and give life.
Positive and Negative. God created Everything with Words! Powerful Good Words! Then He Called It and Us GOOD!
What are YOU saying about yourself? Or...what are you thinking about yourself?
I had to get myself a wake up call when I started reverting back to that insecure thinking that I thought was past. I hear something that "offends" me and I dwell on it. Then I start to question my triumphs and get back to that stinking thinking. I DON'T WANT TO BE THERE AGAIN!
God tells us that we have the option to choose Life or Death. He admonishes us to CHOOSE LIFE. That's in anything we do. I CHOOSE LIFE!
I refuse to go back to my former thought life or spoken words that were not words that edify or build myself up. I will speak what I want to be and not what I don't want. The best rule is to operate in The Love of God which means we Love God With ALL we are, Love ourselves and Love everyone else like we love ourselves. (We have to love ourselves so we can love others.)
I'm determined to Love myself and see myself the way God sees me. I see the end from the beginning. That means I'm seeing my expected end. The way I will look when the weight is off. Any other goals that I have I'm going to speak Life words. Words are TOO powerful to let one fall out of our mouths that are useless.
Jesus said in Matt 12:36, 'But I say unto you, That every idle word that men shall speak, they shall give account thereof in the day of judgment."
Oh yes! Father I repent for any idle words or none edifying words that I have said that needs repenting of. I am determined to speak LIFE to myself and others! Thank you!
And...thank YOU if you read this today. Much love to you! WE ARE ALL WINNERS...NOW!
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