Weight Loss: 01-10-2010

11. January 2010 by PawBill.

 “Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you?  If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple.” (1 Corinthians 3:16-17 NIV).  

Generic Meal Plan for Week Beginning 01-10-2010 

Vital signs:  Height 6 ft, Weight 194lbs,  Blood Pressure: 128/62,  Pulse: 73, Waist: 43 inches (slacks 38 x 32).

How do I feel: “I feel good”

Physical activity: I plan a thirty to forty-five minute exercise program every morning which will include weights, treadmill and elliptical. Plus, I will try to maintain a 10,000 step walking routine per day.

Nutrition schedule:  I plan to eat every two (2) to three (3) hours as follows:

(1) Breakfast:

Oatmeal – ½ cup oats, ½ cup water, ½ cup fat free milk, plus a fruit (banana, blueberries, strawberries, raisins or peaches).

(2) Snack (select one):

Boiled egg, tuna fish, sardines, carrot sticks, celery sticks, apple, clementine or cheese stick.

(3) Lunch:

Sandwich or lettuce roll-up: whole wheat bread, spicy mustard, chicken or turkey, lettuce, tomatoes, olives, onions, peppers (jalapeño, bell and banana), cucumber, olive oil and vinegar (less than 1 teaspoon).

(4) Snack (select one):

Boiled egg, tuna fish, sardines, carrot sticks, celery sticks, apple, clementine or cheese stick.

(5) Dinner with dessert:

Chicken or fish with three selections from the following: broccoli, asparagus, sweet potato, whole-wheat pasta or brown rice, beans (pinto, black, green,), greens (turnip, collards), brussel sprouts, okra and tomatoes, or salad with low fat dressing served on the side. For dessert: any low fat dessert not to exceed “cigarette package size.”

(6) Snack (select one):

Boiled egg, tuna fish, sardines, carrot sticks, celery sticks, apple, clementine or cheese stick.

My weight reduction plan is to follow the above nutrition schedule and meal food planning selections.  I do not plan to starve myself, and I will incorporate other food items as I think of them.

I have breakfast with several friends one day a week, brunch with friends after church most every Sunday, and dine with friends one evening during the week. These meals will conform to food items listed in my nutrition schedule.  

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