More Details on my Eating Plan

• I will use a food intake journal to track my eating daily.
• I will also menu plan the week before so that I can meal prep if needed, and to just generally be ready for healthy eating.
• I am able to make food substitutions when needed.  For example, if my menu plan says to eat a green salad with a protein and iced tea, I am able to "substitute" fresh cucumber, tomatoes, and a fruit if that was all I had in the refrigerator at the moment.
• Limit my carbs(pastas/rice not veggies/fruits); trying to eliminate until desired goal is reached; may eat small amount with a dinner meal
• Limit fruit to 2 pieces daily until desired goal reached
• Eat a protein with each meal
• Eat nuts daily in small portions
• Eat berries daily in small portions
• Eat Greek yogurt daily
• Try to reduce and limit the added sugars; only 1 teaspoon with morning coffee (my indulgence)
• Lunches and/or healthy snacks I like (will write more about this later)
• Drinking plenty of water
• Taking multi-vitamin, omega 3s, and calcium supplements in safe dosages
• Regular exercise that I enjoy
• Weigh myself at least once a week, more if I want
• Stay away from fast food!!
• If I must eat fast food, choose a salad with protein, or other healthy choice
• No animal fat such as chicken skin
• Eat more fish and poultry
• Lean ground beef ok, according the "Hungry Girl", so I will take heed and listen to her!
• Warm water with lemon 1st thing in the morning is helpful
• Salad dressing under 50 calories for 2 tablespoon portion
• Read food labels
• Learn more about nutrition; in my case, I may review my notes from My Plate online course
• Get a health-minded buddy!  At the gym, from church, or online support groups
• (If you want, you can ask to join our Facebook support  group online, "Battle of the the Bulge")
• I know how to meal plan:  breakfast 1 or 2 eggs, with side of veggies and half a fruit, hot or iced green tea to drink, cup of milk
• Lunch must always be a green salad with a protein, with a low-cal salad dressing
• Dinner may be a 3-4 oz lean protein, with veggies, and a small portion of whole grain (brown rice, mixed grain rice, etc)
• My favorite snacks are apple with peanut butter, hummus with celery or carrot sticks, string cheese with turkey wrapped around it, protein shakes, watermelon with tianjin (spicy red powder)
• Food tastes great with spices!  Seasoning foods makes all the difference!  Learn what seasonings and flavors you like, and make sure to include some in your meals/snacks daily!  
• Make sure they're not loaded with unneeded fats or calories though, so read your label just to make sure.

This is the food intake journal I recently bought at Barnes and Noble.  I made goal of losing 50 pounds in 5 months (from April 2019 through August 2019).  I will use a food journal to help me stay on track!

Starting Afresh

Recently I was in a small group, and one of the members shared one of his goals.  After hearing his goal, I became motivated to make my own new goal. 

In 2011 I lost 50 pounds, kept it off for 2 years, and slowly gained it all back.  After hearing my friend's goal, and after looking at my "muffin top" in the mirror (with disgust), I decided that I would once again lose some weight.  I will be healthier.  I will be lighter.  My inner organs will have more room to function properly.  I will look nicer outwardly; I will have a slimmer physique.

Of course, I want to do this safely.  So, I have decided I will lose 50 pounds in 5 months.  That is an average of 10 pounds a month, or 2-3 pounds a week.  I think this is a safe level for me, as well as an achievable goal.

My eating plan consists of a variety of approaches.  I will menu plan in advance, then make a list and go buy the ingredients needed for my meals.  I will include exercise at least 3 times a week, with a goal of fine-tweaking the exercise plan to include more.  I will drink plenty of water, and take some supplements such as a mulit-vitamin, omega 3s, and a calcium one.

I am also a  Zumba instructor, so it would be nice if I modeled what I preach, that is, a healthy lifestyle.  So, I am making a renewed effort towards my physical fitness goals. 

I know if I do what I set out to do, and stick to my plan, I can lose 50 pounds in 5 months!

Monday's Breakfast

This is my breakfast today:

• 2 eggs over-easy
• half cup frozen mixed veggies
• 1/4 cup freshly made from scratch green salsa
• half an orange
• 2 cups water
• supplements (mulit-vitamin, omega 3, calcium)
• coffee with cream and sugar