Trying ONCE again!!!!! Sparkpeople - I'm ba-a-a-ack!

Today I didn't even bother to climb onto the scales!  I KNOW I'm overweight - WAY overweight!  When I put my arms down at my sides and the pudginess keeps me from feeling my ribs - I am too entirely fat!  Not just overweight, not pudgy - but FAT!

The emphasis these days is to love yourself regardless of what weight or size you are.  Fine, well and good!  However when I'm FAT - I have increased problems breathing, problems standing and walking, my knees pop out more, my chronic fatigue makes itself known once again and my metabalic rate plummets!  I also feel bad!  WAY bad!

So - I need to tackle this problem.........  I don't know how others do it - but I DO know how I do it and what can work for me (IF I stick to it!).
1. EXERCISE!  Yoga for sure - especially if I enjoy walking, standing, sitting without pain.  And Strength exercise - my muscles are going in the wrong direction for now - and definitely need to be built up!  Especially if I enjoy the walking, standing, sitting activities for which Yoga has given me the flexibility!

Cardiovascular activity - uhm - IF I keep up the above - this one follows almost automatically - usually in the form of walking around the house, dancing (although it can - and has in the past led to knees popping out of joint again!)

2. STAY AWAY from coffee.  or at least stay away from more than 1 cup a day.  Tea is fine - to an extent - just not strong tea!

3. No dieting per se - but re-figuring my food intake options - and going for healthy food choices - and yes, I do like the Spark people diet.
a. Limit fat intake.
b. Limit sugars
c. More fiber
d. Veggies - esp raw ones are good - just watch the sauces
e. Make sure I consume 3 glasses milk daily - OR the equivalent
f. One helping
g. REGULAR times for eating.  Breakfast at 7. Morning pick me up at 10. Lunch at 12:30.
h. at 8 PM - evening snack - which is figured as part of day's caloric intake.
i. at 3 PM - afternoon snack - also part of day's caloric intake.
j. Weigh and/or measure EVERYTHING!
k. Make friends with salads!

4. Ummm - I SHOULD be journaling the diet - but considering that I spend too much time sitting and being on the computer anyway - that can be a problem.  Consider planning - and then following the plan!

5. Weigh in - uhm - this gets to be a problem and then I hyperfocus on foods and overeat or binge eat.  Consider losing inches rather than weight - and decreasing clothing size!

6. Rewards for each week?  hmmm - at this point a reward for each DAY would be nice!  should be something fun and NOT food!  Must think on this!  I definitely am too food oriented - and, no - hot fudge sundaes will NOT work as a reward! Neither will adding to my overly abundant stash!

Week 1 - Day 7 - 08-22-15

"You  will never find time for anything.  If you want time, you must make it." - Charles Buxton, American Writer - as quoted by Jorge Cruise in his book 8 Minutes in the Morning.

Today is a NO EXERCISE day (except for my PT!).  Woohoo!  Who knew!

He suggests a Power Collage! - some way to capture the feelings of photos of special occasions or situations!  He suggests doing this on a weekly basis! using photos of people who inspire us and putting them on our collage board.

He also suggests getting some fresh air, going for a power walk, and motivating ourselves for the next week!

Additionally he posts an "I did it" from someone who challenged, conquered and continues to conquer.

In the diet section - he discusses the "something sweet"  - not candy (I don't want to discuss candy, there is a big pan of reason for this - but I don't want to discuss it!) - but for frozen grapes!  Oh yum!  (10 of them = about 15 calories and you have to eat 12 grapes to check off the box for fruit on the card!)

Uh oh!  Here it is - WEEK 1 UPDATE!!!!  (I'm in trouble now!)

1. What is my current weight - also write down my original weight (I will on my checklists)
2. How well have I done this week?  Ummm - not that great!  I need to work a LOT more on this to make me proud of my efforts!  However exercise - very good!
3. What could I be doing better, improving?  Portion control.  Substitution for the "hungries" later in the evening. food item control - ummm - this may mean different shopping!  Mostly being resistive - STRONGLY resistive.

My choices re this are:

• Ignore the diet for another week (with the idea that when I DO decide to do the diet part - I go to week 1 again)
• Continue to focus on diet and do the best I can - with the idea that it will eventually "fall into place"
• Focus STRONGLY on diet and literally force myself to adhere

Did I mention that I am also ODD? (Well, odd as well - but oppositional defiant disorder is what I mean!)  Choice 3 may not work for me!  Choice 2 - seeing each new day as a new starting point and ignoring the negatives from the old may be the best bet.  Seeing what I NEED to do and why - and then choosing to adhere or not throughout the day, evaluating - but not blaming at the end of the day.

4.What is my game plan for Week 2? Game plan - plan menues that adhere to diet, snacks that work well with diet and way I develop the "hungries".  No blame.  Continuing to Exercise.  Continuing to mark off exercises as well as to mark off food choices.  Trying.  Not viewing diet as end all. Finding non-food substitutes or causes or reasons or things to do when boredom sets in.

Week 1 - Day 6 - Oops! - 08-22-15

SOMEHow I thought I had already done the log for the 6th day.  No!  I hadn't (obviously!)  - so I'm doing it now!

Yesterday I had physical therapy on my legs - which does NOT mean massage - but DOES mean new exercises! (Except these weren't - but were some I have done in the past - but which I will - and AM including daily in the future = at least until the PT says I don't need to anymore - which is NOT likely!)

Anyway - on to Jorge Cruise's book..........

He asks how would it be if I could find an extra 3 to 4 hours each week!  LOL - let me count the ways I could use that time.  (Could being the operative word here - in reality,I would probably take a nap!)  He asks how I could use that time to accelerate my success.  (Ummmmmmmmm - why do I feel this may involve my sleep?)  Then he asks how much sooner I could achieve my goal!

He then goes on to describe and discuss the "LOSER ZONE" - which is NOT a good thing and involves doing things that do NOT significantly improve our lives.  Yeah!  I can understand that!  And have quite a few of those - starting with computer time (as evidenced by when my computer has to be re-formatted and I delay on that!!!!  AMAZING what I can get done!)

He describes TV.  I don't do TV - and prefer not to!  I DO however watch videos - usually learning things, like Origins, Blue planet, etc. and sometimes videos like Road to Avonlea or The American President, etc.  Nothing horrifying or too scary - because then I dream of the movie - no thank you to that!!!

Back to Loser Zone activity - how many hours per day do I spend.  Uh oh!  I'm in TROUBBBBLE!!!!  If the number is greater than 6 to 8 hours per day, he suggests that we could find some time better spent on creating our best body ever (or on doing something to improve ourselves, or the world we live in - whatever!).

Told you I was in trouble!  Both from the computer AND from reading!  And not saying just how many hours I spend - just that it's a bunch - especially since I messed up my knee and can't babysit (picking up Evan can be a danger for him if I fall on him!)

OK - to turn things around a bit.... SOME of my time online and SOME of my reading time is quite beneficial.  So to divide things up.....

• ONLINE time
• Time spent just vegging..................too entirely much! not saying how many hours!
• time spent on group and doing chores/homework - for now - probably 4-6 hours (sort of a blackmail thing - we do chores or homework for a specific period of time then come back to the group and report that and state what next chore/learning thing we will do. Sort of being accountable for that time spent.
• BOOKS read
• Fun books - like Andre Norton series - more than I should, I tend to delay HAVE TO chores for this!  I do this every night before I go to sleep - and have been known to either suddenly realize it is midnight and then some - or have been known to fall asleep with book in hand!
• Study books - LOTS of books - WAY behind on my studies - but I'm getting there - AND I'm learning (I hope!) all the way!  Right now I can spend more time doing this again because I'm not babysitting at present,  This happens when I'm  more fully awake (hopefully!)
• PLANNING
• LOL - this sounds like it could be just a little thing - but I can easily extend my planning time into highly detailed accounts of minute by minute - PARTICULARLY when I DON'T want to do something (procrastination!) or when I start in on the "what if's..." kind of thing where something I wish would happen (associated with and may contribute to negative emotions!  I try to NOT do this!)

OK - how much total time would I have if I excluded ALL of the above (both the good and not so great stuff)?  Oh yeah!  I would have a tremendous amount of time!  BUT how much time would I have if I excluded only a portion of the vegging time or fun book time or limited myself to ONLY a specific amount of time for planning?  Yup - I would definitely have anywhere from 1.5 to 7 hours a DAY or 10.5 to 35 hours a WEEK!  Yup - more than enough time to do whatever.  

So I guess the key here has to do with WANTING - How much time do I actually want to spend ONLINE - ummm - not that much.  And I can feel the ugly excuses already starting in - I'm so weak (NOT!), I don't have time (NOT - that's what this is about!) and on and on!  Maybe limit veggie time ONLINE from half hour to an hour a day (NOT counting my blog - YET!) - which is email and FB.  That's it!  With FB that means games and puzzles!

How much time do I want to spend READING - the FUN books?  Umm - This one I probably am going to keep as is - BUT will limit the fun stuff to ONLY before bed!  During the day - no!

PLANNING time - ok - I've already re-set my goal time to weekly - and think I will keep it that way!  The setting to a daily list so far is NOT working.  I need to figure out WHY - then discard that idea or keep it and keep it up!  Menues - ummm - those are fine - unless I suddenly realize I overspent and need to change everything!  My menues are still balanced et al - but may be a bit more wierd than usual!  However - planning per se - per studies, per week activities - OK - per planning life out - ummm - fine to choose goals to strive for - but NOT FINE if I'm using that to avoid doing something else!  (And I'm quite good at that!)  Maybe to limit that time to an hour a week and no more than 30 minutes per day.

so - hopefully I've located Exercise time here - and lots of time to do other things - like volunteering, etc.
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EXERCISE for Friday was Inner-thigh leg raise and Outer Thigh Doggie.  The Inner thigh Leg raise is a variation of the exercises I did with the stretch bands (my left leg is markedly weaker than the right - oh thank you sciatica! and knee popping out of joint! I'm so thrilled!)  The doggie one is identical to the other exercise I'm supposed to do from PT!
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Um this one I have a BIG problem with!  Jorge suggests eating pizza without cheese!  Yes, I CAN do it - and have done so - BUT I prefer cheese - and unfortunately cheese is a major part of my weekly diet!  I grew up that way!  I gained fat that way! I raised my kids that way (mostly because we had only 1-2 meat meals a week and cheese was the only other protein I knew!) My parents developed high chloresterol that way! So what if after eating a lot of it I feel bloated and sleepy!

OK - I don't know about doing WITHOUT cheese - but I CAN cut down the AMOUNT of cheese I consume!  It will be an effort!  A MAJOR effort!  But I can do it!  I can also make sure I eat more of alternative proteins - ie, beans, eggs, certain grains, ground nuts

Week 1, Day 5 - I may get there yet!

Quote for today: "Vision: the art of seeing things invisible." - Jonathon Swift, Irish poet and satirist.

That's the quote for today in the 8 Minutes in the Morning book by Jorge Cruise.

He discusses the ultimate environment as a vision or dream and compares this to the film Forrest Gump (one of my most favorite movies!) and how Forrest was able to make his dreams or visions come true by believing in himself and empowering his beliefs in such a way that he was able to overcome his challenges.  Jorge calls this Result Driven Questions, questions that we voice - internally or externally, and which we become focused on positive things, rather than on things that make us depressed or unmotivated.

Result driven questions (and I'm photocopying them and putting them in several places - refrigerator, on my computer, in front of my sewing machine, on my study wall, over the piano, in the car! and would love to put them on my mirror in the bathroom - but the steam kills the tape!

1. What joy will I feel when I attain my ultimate body?
2. How incredible will my life become when I am leaner?
3. What extraordinary things will people say to me when I am leaner?
4. How will I see my body transform with the healthful choices I make?
5. What can I do today so that my weight loss plans run smoothly?
6. How can I continue to create a weight loss support network?

Now - comment first - I do NOT like the focus on ultimate body joy as if weight loss or thinness equals Nirvana or an actual goal.  Instead I think of thinness as something that is on the way to an actual goal - and may be way far down the list.  That is, my eventual plans to reach 145 pounds according to Jorge may be worthy of celebration.  I don't like that!  To me, the 145 pounds is only the figure I chose because I feel GOOD at that particular weight, because I can run up and down stairs without sounding like a steam engine, because my knees are less likely to pop out of joint, because my blood pressure normalizes and hopefully I will be able to finally give up my bp medicine (I'm not banking on that, though - my bp is STRESS labile!), because all my clothing patterns happen to be in the size I was when I did weigh that amount and I'm cheap!  THOSE are the things I want to focus on - NOT the weight itself!

My ultimate body - yup - I like the idea of not seeing my gut hang over the belt to my jeans and of being able to actually see my feet!  Go me!  I like even more being active and participating more fully in things I like (ie, folk dancing, ballet, playing soccer, going for long hikes!).

How incredible my life will be?  Well, not really incredible at all - but simply back to the way I prefer to live - from gardening, homesteading, to folk dancing and all.

What extraodinary things will people say?  Umm - about me - nah!  I don't really give a hoot about that!  Rather I would love others to say - I want to do that - teach or help me on the way.  That I do like!  (Yup - I love teaching others!)  Things I do NOT want to hear are people commenting about my weight, my way of life, my choices for what I want to do!)

How will I see my body transform?  By becoming more active, more participatory in activities - both fun and otherwise.  By setting mini goals along the way - hikes, dancing, etc. - things that are fun to do and that I feel confident about doing along the way.

What can I do today?  Oh yeah!  By exercising this AM - and by watching my diet more closely - a LOT more closely, by striving to accomplish a variety of non-food/exercise goals and completing them or at the least contributing major effort toward those goals.

How can I continue to create a weight loss support network?  Urgh!  I could by telling my famil,y and friends - however I think I need to lose the weight first and either let family and friends NOTICE and they say something - or I might say something (drop a HINT - a STRONG hint) after I have reached at least one goal.
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Today's exercises include: Standing Heel Raise (12 each set) for the calves, Kickup (12 each set) for the butt.  4 sets each.
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The "Little Calories" - the small "tastes", freebies at the store and so on!  That's the diet portion of today's efforts.  Re freebies at the store I can either go at a time that the freebies are NOT offered or I can count them towards the boxes on the eating cards!  Re tastes - uhmmmmm - I can either NOT taste foods (which is fine by me) until I serve them - or count them towards the boxes on the eating cards!

My problem STILL is AMOUNTS - and that late at night "snack attack" that becomes a binge - of homemade pudding or ice cream!  Yuck!

Day 3 - some thoughts - and Day 4!

I forgot to re-post day 3 - which I did yesterday!  At any rate here's the addy: http://momslifeupsidedown.blogspot.com/2015/08/day-3-passion-reasons-to-lose-weight.html
At any rate - Day 3 exercises - Lying Kickback (Triceps) and Standing Curl (Biceps) were repeated yesterday!
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I have an additional reason for losing weight AND exercising.  As I told you earlier (Was it only Sunday?) I used to work in a nursing home as an aide - 3 tours of duty - one when I was raising Wendy while she was a baby, and the second when she was a teenager (and she also worked there as well).  The 3rd tour for working in a nursing home was when my son was growing up and was about 10 (he also worked there several years later as a volunteer worker) but at that time I worked as a social worker.  A lot of the folks there were crippled by arthritis and other problems and were frequently in pain at least until medicated.  I don't want to be in that situation - neither having the pain and being crippled by arthritis, sciatica, inactivity through the years, nor by living in a nursing home (you can't have cats there - nor can you stroll into the kitchen and make a grilled cheese at 10 PM! Plus a whole bunch of other stuff!  PLUS it would be truly hard to quilt there).  If I ever have to, well, then I'll cross that bridge then.  Otherwise, I definitely plan on living healthy, AND exercising DAILY!  And yes, I have that awful "gotta do it right" feeling - but I suspect that ANY activity will be activity well spent - as long as I don't become plumb foolish about it!
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Day 4
All that was yesterday!  Today has a message: "When you always do your best, you take action.  Doing your best is taking action because you love it, not because you're expecting a reward."  Good thought!

Today I'm supposed to See it and make it real!
VISUALIZATION exercise..........
1. NOW - posture is lousy - all slumped over, belly sagging, we won't even discuss hips or butt.  I'm wearing jeans and a tee.
WHAT I WANT TO SEE - body standing erect, gut sucked in, shoulders back, head held high, I'm standing TALL! and it's obvious that I'm breathing much better too!  And I like that feeling!
2. Movement - what I want to see - running - maybe playing soccer!, dancing - maybe even a little ballet, walking - and hiking in the hills, laughter shows on my face and in my attitude.  That's where I want to be!
3. Now - my arms and legs ARE more toned - a little sore - but toned - and I like that!

This is something I need to do daily (Visualization exercises).

Today's exercises - warm up for a minute, Hamstring Leg lift (hamstrings) - sets of 12, Squats (Quadriceps) - sets of 12 again.  4 repeats of sets.

The diet portion of the day - discusses Olive oil - which is something I use!  In fact, it's almost the ONLY oil I do use! and the ONLY one that agrees with my body!  Re the "Light" olive oil - that refers to TASTE - NOT calories - and I like the taste of olive oil so the regular taste is just fine with me!  The only thing I do NOT do with olive oil - I don't like to use it as a spread on biscuits or toast or to taste it directly - my mind just won't let me do that.

Day 2 of the Repeated Week 1

Is it my imagination or are the exercises HARDER the second time around?  Same exercise, done the same way, fortunately NOT one involving legs and feet - just involves arms and weights, curl ups.  Yet the curl ups just about got me!

I had a HORRIBLE dream last night - however, it may spur me on to actually getting a lot more exercise done and losing weight.  I dreamed that I had to go to a nursing home.  I used to work in a nursing home - as did my sister and each of my kids.  I dreamed that I could no longer walk and was all crippled up with pain (sciatica and my cats packed tightly around me probably didn't help!).  At any rate, when I woke up, I vowed right then and there that no matter what, I'm LOSING this weight (so I don't have so much weight heavy on my joints) and exercising and that I WILL walk normally without a problem.  Sometimes I get stubborn like that!  Right now I'm doing the 8 minutes in the Morning, but somewhere along the line I would like to do MORE!  More cardio, more yoga as well - and I think that will help a lot!  Right now, though, I am seriously RESENTING not only my physical challenges, but also resenting the time that exercise takes.  And it is probably true that I will NOT compete in a 5 K race - at least not at this time.  My knees would have to be permanently stable for that to occur - and, considering I was in my 30's when my knees first went out, that's not terribly likely!  Still though - HIKING which I dearly love, is a possibility - and maybe that's where I should aim!  For right now, however, being able to do the exercises is where I'm at!

Menu - my diet/nutrition plan from Spark People for the week - 08-16-15

This is a straight copy/paste from Spark People diet/nutrition program.  The recipes are easy to follow and really quite good!

FOOD CALORIES CARBS FAT PROTEIN Peanut Butter Toast, Orange Juice; Yogurt Orange Juice, 5 fl oz 68 16 0 1 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 2 4 2 Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8") 91 17 2 3 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15

	Salmon Salad; Greek Yogurt with Berries; Wheat Roll
	Oikos Organic Greek Yogurt, Plain, 6 oz	80	6	0	15
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Dinner Rolls, wheat, 1 roll (1 oz)	77	13	2	2
	Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz	101	0	5	14
	Strawberries, fresh, 12 large (1-3/8" dia)	65	15	1	1
	Lettuce, leaf salad, 2 cup, shredded	20	4	0	1
	Olive Oil, 1 1tsp	40	0	5	0

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Olive Oil, 1 1tsp	40	0	5	0
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Beans, white, 0.5 cup	153	29	0	10
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0

	Turkey Wrapped Asparagus Wrap asparagus spear in thinly sliced turkey.
	Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)	18	4	0	2
	Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)	119	5	2	19

For Monday, 8/17/2015

FOOD CALORIES CARBS FAT PROTEIN Shredded wheat with milk, blueberries and flax; herbal tea Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 102 24 1 4 Blueberries, fresh, 0.75 cup 61 15 0 1 Milk, nonfat, 1 cup 83 12 0 8 *Flax Seed, 0.66 tbsp 30 3 3 2 Herbal Tea, 1 cup (8 fl oz) 2 0 0 0

	Broiled Tilapia Parmesan; Wild Rice; Salad; Oranges; Milk
	Wild Rice, 0.6 cup	99	21	0	4
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Broiled Tilapia Parmesan, 1 serving	177	2	10	19
	Milk, nonfat, 1 cup	83	12	0	8
	Olive Oil, 1 1tsp	40	0	5	0
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Spicy White Bean Soup, Applesauce Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Wild Rice, 0.6 cup	99	21	0	4
	Beans, navy, 0.5 cup	127	24	1	7

	Celery with Cashew Butter
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Cashew Butter, 1.5 tbsp	141	7	12	4

For Tuesday, 8/18/2015

FOOD CALORIES CARBS FAT PROTEIN Grapefruit; Toast with Cream Cheese; Tea Grapefruit, 1 fruit (3-3/4" dia) 74 19 0 1 Cream Cheese, 2 tbsp 99 1 10 2 Tea, brewed, 6 fl oz 2 1 0 0 Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8") 91 17 2 3

	Black Beans with Wild Rice, Romaine Salad with Swiss Cheese; Tangerines
	Wild Rice, 0.6 cup	99	21	0	4
	Beans, black, 0.6 cup	136	24	1	9
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Swiss Cheese, 1 oz	107	1	8	8
	Olive Oil, 1 1tsp	40	0	5	0
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Spicy White Bean Soup, Applesauce Saute chopped onions with fresh garlic in oil, add 2 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Beans, navy, 0.5 cup	127	24	1	7
	Wild Rice, 0.6 cup	99	21	0	4

	Veggie Burger; Sweet Potato
	Morning Star Garden Veggie Burger, 1 serving(s)	110	9	4	10
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1

For Wednesday, 8/19/2015

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Blueberries, fresh, 0.75 cup 61 15 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0

	Baked Sweet Potato topped with Black Beans, Brown Rice, Sour Cream and Salsa; Tangerines; Soymilk
	Beans, black, 0.6 cup	136	24	1	9
	Brown Rice, long grain, 0.5 cup	108	22	1	3
	Silk, Plain Soymilk, Original 1 cup, 1 serving	90	8	4	6
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Salsa, 0.13 cup	9	2	0	0

	Brown Rice with Chopped Broccoli and Almonds; Applesauce; Milk
	Broccoli, fresh, 2 spear (about 5" long)	17	3	0	2
	Almonds, 0.25 cup, sliced	137	5	12	5
	Butter, unsalted, 1 pat (1" sq, 1/3" high)	36	0	4	0
	Milk, nonfat, 1 cup	83	12	0	8
	Applesauce, unsweetened, 0.75 cup	76	21	0	0
	Brown Rice, long grain, 0.5 cup	108	22	1	3

	Celery with Cashew Butter
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1

For Thursday, 8/20/2015

FOOD CALORIES CARBS FAT PROTEIN Yogurt with Fresh Peaches; Wheat Bran Muffin; Tea Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) 68 17 0 1 Yogurt, plain, low fat, 0.5 cup (8 fl oz) 77 9 2 6 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Tea, brewed, 6 fl oz 2 1 0 0

	Black Beans with Wild Rice, Romaine Salad with Swiss Cheese; Tangerines
	Beans, black, 0.6 cup	136	24	1	9
	Wild Rice, 0.6 cup	99	21	0	4
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Swiss Cheese, 1 oz	107	1	8	8
	Olive Oil, 1 1tsp	40	0	5	0
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
	Almonds, 0.25 cup, sliced	137	5	12	5
	Canola Oil, 1 1tsp	40	0	5	0
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Milk, nonfat, 1 cup	83	12	0	8
	White Rice, long grain, cooked, 0.5 cup	103	22	0	2

	Salad Greens with Cranberry Vinaigrette and Almonds; Tea
	Tea, brewed, 6 fl oz	2	1	0	0
	Salad Greens With Cranberry Vinaigrette, 0.5 serving	24	3	1	1
	Almonds, 0.25 cup, sliced	137	5	12	5

For Friday, 8/21/2015

FOOD CALORIES CARBS FAT PROTEIN Cheesy eggs with toast; tangerines; tea Cook the eggs in a nonstick skillet, then serve with toast. Either spread cheese on toast or scramble it in with the eggs. Serve with tea and tangerines. Tangerines, 2 small (2-1/4" dia) 62 16 0 1 Neufchatel Cheese, 1 oz 74 1 7 3 Egg white, fresh, 2 large 34 0 0 7 Bread, reduced-calorie, wheat, 2 slice 101 19 1 6 Tea, brewed, 6 fl oz 2 1 0 0

	Cashew Butter Half Sandwich; Cream Cheese filled Celery; Grapes; Milk
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Low fat cream cheese, 1 tbsp	35	1	3	2
	Milk, nonfat, 1 cup	83	12	0	8
	Grapes, 18 grape, seedless	35	9	0	0
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Cashew Butter, 1.5 tbsp	141	7	12	4

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Olive Oil, 1 1tsp	40	0	5	0
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Beans, white, 0.5 cup	153	29	0	10

	Veggie Burger; Sweet Potato
	Morning Star Garden Veggie Burger, 1 serving(s)	110	9	4	10
	Sweet potato, cooked, baked in skin, without salt, 0.5 small	27	6	0	1

For Saturday, 8/22/2015

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Blueberries, fresh, 0.75 cup 61 15 0 1 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2

	Asian Chicken Salad with Whole-Wheat Crackers; Tomato Slices with Cottage Cheese; Fruit Cocktail;
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Asian Chicken Salad RECIPE, 1 serving	127	20	1	11
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Cottage Cheese, Nonfat, 0.75 cup (not packed)	120	8	1	23
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1

	Skillet White Beans & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans and simmer. Spoon over prepared noodles and top with cheese.
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Fruit Cocktail, 0.5 cup	69	18	0	0
	Olive Oil, 1 1tsp	40	0	5	0
	Parmesan Cheese, grated, 3 tbsp	68	1	5	6
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Spaghetti, cooked without added salt (pasta), 0.5 cup	110	22	1	4
	Beans, white, 0.5 cup	153	29	0	10

	Pea Pods and Hummus
	Hummus, 0.3 cup	125	11	7	6
	Peas, edible-podded, raw, 12 pea pods	17	3	0	1