Thread: Meal Planning

In article <ikr1m3$9q4$[email protected]>,
[email protected]de says...

> I do not have a good method for meal planning.

Pencil and paper; make seven columns one for each day of the week and
think up three meals for each day. Keep it in the kitchen. From the
menu, make your shopping list. That way you won't make impulse buys that
don't get eaten, and will always have the right ingredients in the
house, for the meal you're going to make.

For an example, take a look at poster Ranee @Arabian Knits blog (in
her sig)
where she posts her family's meals for the week. That is tasty
nutritious healthy food; and not complicated to make.


> My doctor wants me to see a
> nutritionist, but liquid protein shakes does not seem like a good way too
> go.

Eh?
Nutritionists would only suggest liquid protein shakes for sick people
who can't eat solid food. For someone like you, they will provide a dite
sheet and menus and lots of advice.

Janet

In article <ikr1m3$9q4$[email protected]>,
Nad R <[email protected]> wrote:

> Yeah! I am fat! And new to cooking.
>
> My problem, I want to loose weight and eat healthy.
>
> BUTT a big butt, I do not have a good method for meal planning. I want to
> eat healthy butt, big butt, what to eat? Is there a good book or system for
> meal planning for the week, what to get at the stores, do I know what I
> want at the end of the week? In the end I always FRY something in a skillet
> with lots of grease or make a sandwich, hot dog or hamburger something
> quick and easy. I want healthy but not sure what the best way is to get out
> of my eating rut. I have looked for books found nothing that may work or an
> app or simply a paper meal planner with options? I have lots of recipes
> books, looking for a health meal planning system. Normal amount vegetables,
> proteins... Per day or week.
>
> Any advice or just in end up like the heart attack burger guy. I am not as
> bad, however, 260 lbs, 6'3" and 52. I know the average age for heart
> attacks is what 55? Im' coming emma! My doctor wants me to see a
> nutritionist, but liquid protein shakes does not seem like a good way too
> go. I want a good method for lifestyle eating.

Let's see if r.f.c.'s resident dietitian, Cindy Fuller, responds, too.
I haven't seen her for a while, though.

Know two things: If you want to lose weight and keep it off, you will
need to eat fewer calories and increase your exercise. You will need
to change the way you live. Pure and simple.

If you are really serious about it, check the education department of
the hospital your doc is affiliated with and see what classes on
healthful eating they offer. Pony up the $50 it'll probably cost and
go. See if your insurance will pay for it. If you're lucky, it will
be a two-part class where at the second session you will review your
food choices for the previous week (you will have been keeping a food
diary for a week) and will see where you went wrong and where you went
right and where you will ask questions about the comments you will
receive. See the nutritionist or dietitian with an open mind and a good
attitude. I doubt that protein shakes are in the plan. You will learn
about portion size and you will get information about reading labels.

Join the Y. Get a pair of decent shoes and an iPod if your Y doesn't
have built in televisions with their treadmills.

If you don't want to go to the class and you like to read and will make
the time for it, go to the National Institutes of Health website
(www.nih.gov). Get something out of your tax dollars, fercripesake.
Find the link (I'm not going to do EVERYthing for you! "-) that lists
the 27 Institutes and Centers that make up the NIH. When you get to
that page, look for the National Heart, Lung, and Blood Institute. Go
there and look at the links. And the links that are in those links.
And the links that are in THOSE links. (Remember what I said about
making time?)

Join the Y.

I recommend the Therapeutic Lifestyle Change food plan (designed to
lower cholesterol). If you can't find it in all the reading above,
Google it. DON'T CHEAT! Look at the stuff above first. It (the TLC
food plan pages) has more info and a menu planner that is very useful.

Join the Y.

If you're serious about it, throw out all the junk food in your house —
chips, dips, salty crackers, ice cream — I don't know what your
downfalls are. And don't start whining about how you're not going to
throw away perfectly good food. It's not perfectly good; it's perfectly
horrible for your body. Lent starts next week. Let it not lead you
into temptation. "-) Forget about McDonald's.

Join the Y (or other gym-type facility).

You can do it. It won't be easy. My daughter is a probation officer
who worked with drug felons — she was part of a team approach that held
them accountable in their efforts to become sober. I consulted her once
on behalf of a friend who was worried about her granddaughter's illicit
drug use. The girl didn't want to go to treatment because she was
afraid she would have to make some changes. Beck's comment to me was,
"Mom, I tell my clients that they don't have to change anything—they
have to change EVERYTHING. They will have to give up their friends
because (her clients) the drugs they use are "social drugs" and they
cannot be trying to get clean with old friends who are still using. It
won't work." Success depends on your motivation.

I have one more comment I'd like to make to you privately and will do it
if you will email me at [email protected]. You'll have to jump
through a couple hoops, though. Just do what the EarthLink auto-reply
asks you to do.

I hope I'll hear from you. Good luck!! You can do it.

--
Barb, Mother Superior, HOSSSPoJ
Holy Order of the Sacred Sisters of St. Pectina of Jella
"Always in a jam, never in a stew; sometimes in a pickle."
Pepparkakor particulars posted 11-29-2010;
http://web.me.com/barbschaller

Nad R <[email protected]> wrote in news:ikr1m3$9q4$1
@news.eternal-september.org:

> Any advice or just in end up like the heart attack burger guy.

If you just want to eat normal food and don't mind measuring, Weight
Watchers does not deny anyone anything they want to eat. There is a
booklet they publish with most fast food outlets stuff. They count things
in points, so if you have, say 30 points per day, you can eat anything as
long as you stay within the points limit.

Exercise is also necessary to ensure weight loss, but they introduce things
gradually over 10 weeks.

--

"A public union employee, a tea party activist, and a CEO are sitting at a
table with a plate of a dozen cookies in the middle of it. The CEO takes 11
of the cookies, turns to the tea partier and says, 'Watch out for that
union guy. He wants a piece of your cookie.'"

On Fri, 4 Mar 2011 15:49:24 +0000 (UTC), Nad R
<[email protected]> wrote:

>Yeah! I am fat! And new to cooking.
>
>My problem, I want to loose weight and eat healthy.
>
>BUTT a big butt, I do not have a good method for meal planning. I want to
>eat healthy butt, big butt, what to eat? Is there a good book or system for
>meal planning for the week, what to get at the stores, do I know what I
>want at the end of the week? In the end I always FRY something in a skillet
>with lots of grease or make a sandwich, hot dog or hamburger something
>quick and easy. I want healthy but not sure what the best way is to get out
>of my eating rut. I have looked for books found nothing that may work or an
>app or simply a paper meal planner with options? I have lots of recipes
>books, looking for a health meal planning system. Normal amount vegetables,
>proteins... Per day or week.
>
>Any advice or just in end up like the heart attack burger guy. I am not as
>bad, however, 260 lbs, 6'3" and 52. I know the average age for heart
>attacks is what 55? Im' coming emma! My doctor wants me to see a
>nutritionist, but liquid protein shakes does not seem like a good way too
>go. I want a good method for lifestyle eating.


Try to find one of the books by Martin Katahn, Ph.D. The 2 that I am
most familiar with are "One Meal at a Time" and "The T-Factor Diet."
He provides menus and recipes.
--
Susan N.

"Moral indignation is in most cases two percent moral,
48 percent indignation, and 50 percent envy."
Vittorio De Sica, Italian movie director (1901-1974)

Janet <[email protected]> wrote:
> In article <ikr1m3$9q4$[email protected]>,
> [email protected]de says...
>
>> I do not have a good method for meal planning.
>
> Pencil and paper; make seven columns one for each day of the week and
> think up three meals for each day. Keep it in the kitchen. From the
> menu, make your shopping list. That way you won't make impulse buys that
> don't get eaten, and will always have the right ingredients in the
> house, for the meal you're going to make.
>
> For an example, take a look at poster Ranee @Arabian Knits blog (in
> her sig)
> where she posts her family's meals for the week. That is tasty
> nutritious healthy food; and not complicated to make.
>
>
>> My doctor wants me to see a
>> nutritionist, but liquid protein shakes does not seem like a good way too
>> go.
>
> Eh?
> Nutritionists would only suggest liquid protein shakes for sick people
> who can't eat solid food. For someone like you, they will provide a dite
> sheet and menus and lots of advice.
>
> Janet

http://arabianknits.blogspot.com/sea...l/Menu%20Plans

interesting site for ideas on what to eat. But two meals a day?

I suppose meal planning for each meal would work. I thought first Maybe a
list for the week of so many vegetables, fruits, grains and meats list,
then plan meals from that list. knowing that a balanced diet for the week
would be in place, some days tasty, some days blah.

--
Enjoy Life... Nad R (Garden in zone 5a Michigan)

On Mar 4, 12:22*pm, Michel Boucher <Alsand...@g.mail.com> wrote:
> Nad R <n...@positivegogetter.cooldude> wrote in news:ikr1m3$9q4$1
> @news.eternal-september.org:
>
> > Any advice or just in end up like the heart attack burger guy.
>
> If you just want to eat normal food and don't mind measuring, Weight
> Watchers does not deny anyone anything they want to eat. *There is a
> booklet they publish with most fast food outlets stuff. *They count things
> in points, so if you have, say 30 points per day, you can eat anything as
> long as you stay within the points limit.
>
> Exercise is also necessary to ensure weight loss, but they introduce things
> gradually over 10 weeks.
>
> --
>
> "A public union employee, a tea party activist, and a CEO are sitting at a
> table with a plate of a dozen cookies in the middle of it. The CEO takes 11
> of the cookies, turns to the tea partier and says, 'Watch out for that
> union guy. He wants a piece of your cookie.'"

Second this idea. I've seen it work for many.

And join the Y.

Melba's Jammin' <[email protected]> wrote:
> In article <ikr1m3$9q4$[email protected]>,
> Nad R <[email protected]> wrote:
>
>> Yeah! I am fat! And new to cooking.
>>
>> My problem, I want to loose weight and eat healthy.
>>
>> BUTT a big butt, I do not have a good method for meal planning. I want to
>> eat healthy butt, big butt, what to eat? Is there a good book or system for
>> meal planning for the week, what to get at the stores, do I know what I
>> want at the end of the week? In the end I always FRY something in a skillet
>> with lots of grease or make a sandwich, hot dog or hamburger something
>> quick and easy. I want healthy but not sure what the best way is to get out
>> of my eating rut. I have looked for books found nothing that may work or an
>> app or simply a paper meal planner with options? I have lots of recipes
>> books, looking for a health meal planning system. Normal amount vegetables,
>> proteins... Per day or week.
>>
>> Any advice or just in end up like the heart attack burger guy. I am not as
>> bad, however, 260 lbs, 6'3" and 52. I know the average age for heart
>> attacks is what 55? Im' coming emma! My doctor wants me to see a
>> nutritionist, but liquid protein shakes does not seem like a good way too
>> go. I want a good method for lifestyle eating.
>
> Let's see if r.f.c.'s resident dietitian, Cindy Fuller, responds, too.
> I haven't seen her for a while, though.
>
> Know two things: If you want to lose weight and keep it off, you will
> need to eat fewer calories and increase your exercise. You will need
> to change the way you live. Pure and simple.
>
> If you are really serious about it, check the education department of
> the hospital your doc is affiliated with and see what classes on
> healthful eating they offer. Pony up the $50 it'll probably cost and
> go. See if your insurance will pay for it. If you're lucky, it will
> be a two-part class where at the second session you will review your
> food choices for the previous week (you will have been keeping a food
> diary for a week) and will see where you went wrong and where you went
> right and where you will ask questions about the comments you will
> receive. See the nutritionist or dietitian with an open mind and a good
> attitude. I doubt that protein shakes are in the plan. You will learn
> about portion size and you will get information about reading labels.
>
> Join the Y. Get a pair of decent shoes and an iPod if your Y doesn't
> have built in televisions with their treadmills.
>
> If you don't want to go to the class and you like to read and will make
> the time for it, go to the National Institutes of Health website
> (www.nih.gov). Get something out of your tax dollars, fercripesake.
> Find the link (I'm not going to do EVERYthing for you! "-) that lists
> the 27 Institutes and Centers that make up the NIH. When you get to
> that page, look for the National Heart, Lung, and Blood Institute. Go
> there and look at the links. And the links that are in those links.
> And the links that are in THOSE links. (Remember what I said about
> making time?)
>
> Join the Y.
>
> I recommend the Therapeutic Lifestyle Change food plan (designed to
> lower cholesterol). If you can't find it in all the reading above,
> Google it. DON'T CHEAT! Look at the stuff above first. It (the TLC
> food plan pages) has more info and a menu planner that is very useful.
>
> Join the Y.
>
> If you're serious about it, throw out all the junk food in your house —
> chips, dips, salty crackers, ice cream — I don't know what your
> downfalls are. And don't start whining about how you're not going to
> throw away perfectly good food. It's not perfectly good; it's perfectly
> horrible for your body. Lent starts next week. Let it not lead you
> into temptation. "-) Forget about McDonald's.
>
> Join the Y (or other gym-type facility).
>
> You can do it. It won't be easy. My daughter is a probation officer
> who worked with drug felons — she was part of a team approach that held
> them accountable in their efforts to become sober. I consulted her once
> on behalf of a friend who was worried about her granddaughter's illicit
> drug use. The girl didn't want to go to treatment because she was
> afraid she would have to make some changes. Beck's comment to me was,
> "Mom, I tell my clients that they don't have to change anything—they
> have to change EVERYTHING. They will have to give up their friends
> because (her clients) the drugs they use are "social drugs" and they
> cannot be trying to get clean with old friends who are still using. It
> won't work." Success depends on your motivation.
>
> I have one more comment I'd like to make to you privately and will do it
> if you will email me at [email protected]. You'll have to jump
> through a couple hoops, though. Just do what the EarthLink auto-reply
> asks you to do.
>
> I hope I'll hear from you. Good luck!! You can do it.

I have a Bally membership. I was addicted to running and not fat. Then a
damage tendon ten years ago and gained 70 pounds witch I have not lost. It
is not so much as exercising as eating right and more importantly find a
method of organizing my eating habits. As I get older, my activity level is
getting harder to do what I want. I do not think I can eat like a pig and
get away with it any more.

--
Enjoy Life... Nad R (Garden in zone 5a Michigan)

On Fri, 4 Mar 2011 17:27:41 +0000 (UTC), Nad R
<[email protected]> wrote:

> interesting site for ideas on what to eat. But two meals a day?

Make enough for leftovers.
>
> I suppose meal planning for each meal would work. I thought first Maybe a
> list for the week of so many vegetables, fruits, grains and meats list,
> then plan meals from that list. knowing that a balanced diet for the week
> would be in place, some days tasty, some days blah.

Nad, do you ever use recipes? If you're looking for ideas, Google
this term "cooking for one recipes". Google can also come up with
recipes if you plug in major ingredients, I just tried: chicken,
broccoli, rosemary and there was a variety of good ideas. So buy what
appeals and let Google help you figure out what to do with it.

If you're near enough to the grocery store that you don't have to do
an entire week's shopping at once, just shop for one or two days at a
time. That way you can manage your leftovers better and go with your
changing wants & needs during the week. I just don't meal plan a week
out because it turns cooking into a boring chore for me.

Seeing a dietitian is a good idea if you want to change your eating
habits and maybe lose a little weight in the process. I think the
standard drill is to keep a food diary of every morsel that goes into
your mouth and the time you ate it. Get a head start and begin now...
even if you don't ever see a dietitian, you might be surprised at what
you see in the diary. My sister does that when she diets and it
motivates her to keep going.

Everyone has their diet thing. For some people it's carbs, but it's
fat in this household. Look at the amount of saturated fats per
serving on the label, note what a serving is considered and stop
frying everything for starters.

--

Today's mighty oak is just yesterday's nut that held its ground.

On Fri, 4 Mar 2011 09:37:19 -0800 (PST), Kalmia
<[email protected]> wrote:

> And join the Y.

Just get out and walk.

--

Today's mighty oak is just yesterday's nut that held its ground.

"Nad R" <[email protected]> wrote in message
news:ikr1m3$9q4$[email protected]..
> Yeah! I am fat! And new to cooking.
>
> My problem, I want to loose weight and eat healthy.
>
> BUTT a big butt, I do not have a good method for meal planning. I want to
> eat healthy butt, big butt, what to eat? Is there a good book or system
> for
> meal planning for the week, what to get at the stores, do I know what I
> want at the end of the week? In the end I always FRY something in a
> skillet
> with lots of grease or make a sandwich, hot dog or hamburger something
> quick and easy. I want healthy but not sure what the best way is to get
> out
> of my eating rut.
>
(snippage)
> --
> Enjoy Life... Nad R (Garden in zone 5a Michigan)


I'm not a fan of the Oscars (all those celebs congratulating themselves) but
Jennifer Hudson (a singer) swears by Weight Watchers. She's dropped
something like 100 lbs and looks fantastic.

Jill

"Janet" <[email protected]> wrote in message
news:[email protected]..
> In article <ikr1m3$9q4$[email protected]>,
> [email protected]de says...
>
>> I do not have a good method for meal planning.
>
> Pencil and paper; make seven columns one for each day of the week and
> think up three meals for each day. Keep it in the kitchen. From the
> menu, make your shopping list. That way you won't make impulse buys that
> don't get eaten, and will always have the right ingredients in the
> house, for the meal you're going to make.
>
And DO NOT SHOP WHEN YOU'RE HUNGRY. That's when the impulse buys start.

Jill

In article <ikr7ed$9ld$[email protected]>,
[email protected]de says...
>
> Janet <[email protected]> wrote:
> > In article <ikr1m3$9q4$[email protected]>,
> > [email protected]de says...
> >
> >> I do not have a good method for meal planning.
> >
> > Pencil and paper; make seven columns one for each day of the week and
> > think up three meals for each day. Keep it in the kitchen. From the
> > menu, make your shopping list. That way you won't make impulse buys that
> > don't get eaten, and will always have the right ingredients in the
> > house, for the meal you're going to make.
> >
> > For an example, take a look at poster Ranee @Arabian Knits blog (in
> > her sig)
> > where she posts her family's meals for the week. That is tasty
> > nutritious healthy food; and not complicated to make.
> >
> >
> >> My doctor wants me to see a
> >> nutritionist, but liquid protein shakes does not seem like a good way too
> >> go.
> >
> > Eh?
> > Nutritionists would only suggest liquid protein shakes for sick people
> > who can't eat solid food. For someone like you, they will provide a dite
> > sheet and menus and lots of advice.
> >
> > Janet
>
> http://arabianknits.blogspot.com/sea...l/Menu%20Plans
>
> interesting site for ideas on what to eat. But two meals a day?

If you want three add one.
>
> I suppose meal planning for each meal would work.

It does.

I thought first Maybe a
> list for the week of so many vegetables, fruits, grains and meats list,
> then plan meals from that list.

For an inexperienced cook, buying a list of
ingredients is a difficult way to plan a balanced diet. It's easier to
plan seven days balanced menus. (Nothing to stop you eating Thursday's
dinner on Tuesday according to appetitite.

knowing that a balanced diet for the week
> would be in place, some days tasty, some days blah.

You need to eat a balanced diet/steady calorie intake every day, not
just a couple of days a week with stuffing and starving in between.

If you reach friday and find all that's left is a lettuce, carrots
and eggs, it will be blah, and that's how good food gets wasted.. not to
mention good intentions.

Janet.

Nad R <[email protected]> wrote:

> Any advice or just in end up like the heart attack burger guy. I am
> not as bad, however, 260 lbs, 6'3" and 52.


Nad R,

We're almost identical only I reduced from 270 to 190 lbs. Took me a
year and a half.

I used DietPower (www.dietpower.com). Truth be told, it's very
sophisticated so there is a large learning curve and a lot of variable
and data entry!!! I was anal about every little detail. It runs with
Windows. There's a 15-day free trial so you can look it over and see if
it's to your liking. There are plenty otheers to evaluate.

A few things about my foods. Any foods that were fat filled became non-
fat. Fake butter spread instead of butter. Fat-free milk, Miracle Whip-
Free instead of mayo, etc., etc.

No coffee or tea or other caffeine drinks.

Lots of water. Lots and lots!!! Just guzzling water is a fair appetite
suppressant. I'd add a few drops of lemon now and then for a little tang
to relieve the boredom of the flavorless beverage.

For snacking I ate lots of raw bell peppers, celery and carrots. My jaw
would tire of chewing before long. I probably burned more calories than
what they contained! Another favorite is Kavli hearty rye crispbread
spread with garlic humus or pesto. For sweets, peeled apples, bananas
and grapes and a square of 85% cocoa dark chocolate every day or two,
very rich and satisfying. No added sugar or other candy (a tough one).

What I probably ate the most: Joe's Os (TJs cheerios) with banana for
breakfast or Egg Beaters, microwaved (minimum oil required, compared to
pan scrambled) and peppered to death on non-HFCS whole wheat toast and
fake butter. Lunch and dinner: tuna packed in water on toast with a
slice of pasturized American cheese food product (I afforded myself
that) or baked sesame skinless chicken breasts or tenders (again minimal
oil) with green (mild) or red (hot) salsas for dipping. Spaghetti with
tomato paste (diluted to a sauce with a little water) and TJ's meatless
meatballs. I'd improvise something when I felt like it. Otherwise, my
diet was very repetitious. I was OK with the occasional burger, frozen
pizza, hoagie or Marie Calendar's small frozen lasagna. I was
consistently below the daily calorie intake, between 1,200 and 1,600
daily. The DietPower lets you see at a glance if you're under or
overdoing nutrients. I supplemented with a daily multivitamin, not the
100% everything ones.

Enough about food. I bought a new pair of ASICS walking sneakers (take
great care of the feet) and walked the 4.6 mile pedestrians only paved
trail at the state park every morning. Very clean fresh air, no car
exhaust to breath. Many people listened to music players, I chose the
sounds of nature instead. When I started, my feet blistered up pretty
fast. I wasn't out to set any land speed records and would take a break
on any of a number of park benches when I felt like it. For the major
beginning 1/4 mile steep incline I'd zig-zag it to ease the climb. In
the summer I'd also rent a row boat at the state park and row five miles
a day, two or three times a week. I vacationed in Jim Thorpe, PA for two
weeks and rowed Mauch Chunk lake 5.2 miles end to end round trip,
sometimes twice daily. It added up to over 100 miles total. Both lakes
were electric motors only so not only were the views beautiful it was
peacefully quiet.

I did NOT join a gym for strength training. Nature is much more inviting
and the women on the trail are just as pretty!

Optioonal: A cloth tape meassure, if you want to track that stuff.

No-nos: DON'T step on the scale every day. It's depressing when the
weight doesn't fall off in a day. Don't get discouraged when you reach
temporary plateaus of not losing weight.

When I hit my target weight, DietPower was swiftly uninstalled, taking
my carefully crafted data along with it in triumph. I've hovered at my
target weight +/- 5 lbs. ever since. My diet is largely the same but I
do take more liberties now than I did.

I'm sure I forgot some other obvious stuff but this has gotten longer
winded than I expected.

Good luck,

Andy

On Fri, 4 Mar 2011 13:08:04 -0500, "jmcquown" <[email protected]>
wrote:

> And DO NOT SHOP WHEN YOU'RE HUNGRY. That's when the impulse buys start.

I don't agree. If I am not at least a little bit hungry, I won't even
buy everything on my list. I am not a snack food eater, so if impulse
buying means potato chips and candy bars, it ain't gonna happen. My
style of impulse buying is a can of tomatoes with nothing particular
in mind to do with it. I look at food like I look at clothing - mix
and match. The combination that appeals today may not appeal
tomorrow, so I don't paint myself into a corner and buy things that
can be used one way or another with each other.

--

Today's mighty oak is just yesterday's nut that held its ground.

On 4-Mar-2011, Nad R <[email protected]> wrote:

> Yeah! I am fat! And new to cooking.
>
> My problem, I want to loose weight and eat healthy.
>
> BUTT a big butt, I do not have a good method for meal planning. I want to
> eat healthy butt, big butt, what to eat? Is there a good book or system
> for
> meal planning for the week, what to get at the stores, do I know what I
> want at the end of the week? In the end I always FRY something in a
> skillet
> with lots of grease or make a sandwich, hot dog or hamburger something
> quick and easy. I want healthy but not sure what the best way is to get
> out
> of my eating rut. I have looked for books found nothing that may work or
> an
> app or simply a paper meal planner with options? I have lots of recipes
> books, looking for a health meal planning system. Normal amount
> vegetables,
> proteins... Per day or week.

An hour or two with a good, professional nutritionist is the best choice.
The one I used spent time on goal setting, food preferences and whether/when
I liked to snack. She developed meal plans that identified the quantify and
mix of food types (carbs/protein/etc) that met my goals and tastes. The
plan was for 3 meals plus an evening snack totalling 2500 calories, which,
based upon my activity level, would allow me to reach my goals.

The plan requires one to measure, or become very good at eyeballing, to get
quantities right. If you fail to do that, the plan fails. By measuring,
reading labels and knowing the number of grams of carbs/protien/fat, you can
make favorite recipes that still fit the meal plan. It may mean a measured
70 (dry) grams of spaghettin instead of just piling unknown-size servings of
spaghetti on your plate, it may mean 3 meatballs instead of xx. Breakfast
might be two whole wheat pancakes, not 3 or 4 white flour pancakes; a
tablespoon of butter instead of an unknown pat; two ounces of sugar free Log
Cabin syrup instead of 2 "glugs" of regular Log Cabin.

Stop at McDonalds? Order a quarter-pounder vs Big Mac; say no to
super-size, drink unsweetened drinks (iced tea, diet soda). Say no to most
StarBucks drinks, Smoothies and fruit juice drinks over 6-8 ounces; in large
servings, they aren't healthful. Eat a nice restaurant? Order the petite
steak, not the 12-16 ouncer, order a side of vegetables instead of fries or
baked pot with butter and sour cream.

In summary; have a nutritionist help you develop the plan. Learn to measure
to control portions.

Oh, and don't go into, much less eat at, buffets!! 8-)
--
Change Cujo to Juno in email address.

Nad R wrote:
>
> I want to
> eat healthy butt, big butt, what to eat? Is there a good book or system for
> meal planning for the week, what to get at the stores, do I know what I
> want at the end of the week?

How organized do you want to be? Where in what skills are you for a
beginning?

For me I would rather go shopping for an assortment of foods and then
look at in the fridge to decide what to make. I'm not organized enough
to go by set menus but I can cook well enough to look in the fridge and
picture a meal made from the ingredients I see. So the answers need to
be based on your starting point.

I have a standard pattern for lunchs when I don't buy my food. Four
ounces of meat (cold cuts or leftovers), four ounces of cheese, a raw
veggie about the size of my fist, a raw veggie about half the size of my
fist, a small bottle of water. When shopping I know I can buy a pound
of cold cuts, a pound of cheese, a head of cauliflower, a couple of big
cucumbers and that amount will last me four lunches. Build a set of
meal patterns like that and you'll know approximately what and how much
to buy at the grocery.

On Fri, 04 Mar 2011 12:50:01 -0600, Andy <[email protected]> wrote:

> I'm sure I forgot some other obvious stuff but this has gotten longer
> winded than I expected.

Congratulations, I didn't realize you lost that much weight!

--

Today's mighty oak is just yesterday's nut that held its ground.

On Fri, 4 Mar 2011 19:08:00 +0000 (UTC), Doug Freyburger
<[email protected]> wrote:

> For me I would rather go shopping for an assortment of foods and then
> look at in the fridge to decide what to make.

Me too. Mix & match.

> I'm not organized enough to go by set menus

<laughing> To me it's either anal (a specific recipe for each food)
or boring (if it's Tuesday, it must be hamburgers).

> but I can cook well enough to look in the fridge and
> picture a meal made from the ingredients I see. So the answers need to
> be based on your starting point.

Ditto.

--

Today's mighty oak is just yesterday's nut that held its ground.

On Fri, 04 Mar 2011 11:20:39 -0600, Melba's Jammin'
<[email protected]> wrote:

>In article <ikr1m3$9q4$[email protected]>,
> Nad R <[email protected]> wrote:
>
>> Yeah! I am fat! And new to cooking.
>>
>> My problem, I want to loose weight and eat healthy.
>>
>> BUTT a big butt, I do not have a good method for meal planning. I want to
>> eat healthy butt, big butt, what to eat? Is there a good book or system for
>> meal planning for the week, what to get at the stores, do I know what I
>> want at the end of the week? In the end I always FRY something in a skillet
>> with lots of grease or make a sandwich, hot dog or hamburger something
>> quick and easy. I want healthy but not sure what the best way is to get out
>> of my eating rut. I have looked for books found nothing that may work or an
>> app or simply a paper meal planner with options? I have lots of recipes
>> books, looking for a health meal planning system. Normal amount vegetables,
>> proteins... Per day or week.
>>
>> Any advice or just in end up like the heart attack burger guy. I am not as
>> bad, however, 260 lbs, 6'3" and 52. I know the average age for heart
>> attacks is what 55? Im' coming emma! My doctor wants me to see a
>> nutritionist, but liquid protein shakes does not seem like a good way too
>> go. I want a good method for lifestyle eating.
>
>Let's see if r.f.c.'s resident dietitian, Cindy Fuller, responds, too.
>I haven't seen her for a while, though.
>
>Know two things: If you want to lose weight and keep it off, you will
>need to eat fewer calories and increase your exercise. You will need
>to change the way you live. Pure and simple.
>
>If you are really serious about it, check the education department of
>the hospital your doc is affiliated with and see what classes on
>healthful eating they offer. Pony up the $50 it'll probably cost and
>go. See if your insurance will pay for it. If you're lucky, it will
>be a two-part class where at the second session you will review your
>food choices for the previous week (you will have been keeping a food
>diary for a week) and will see where you went wrong and where you went
>right and where you will ask questions about the comments you will
>receive. See the nutritionist or dietitian with an open mind and a good
>attitude. I doubt that protein shakes are in the plan. You will learn
>about portion size and you will get information about reading labels.
>
>Join the Y. Get a pair of decent shoes and an iPod if your Y doesn't
>have built in televisions with their treadmills.
>
>If you don't want to go to the class and you like to read and will make
>the time for it, go to the National Institutes of Health website
>(www.nih.gov). Get something out of your tax dollars, fercripesake.
>Find the link (I'm not going to do EVERYthing for you! "-) that lists
>the 27 Institutes and Centers that make up the NIH. When you get to
>that page, look for the National Heart, Lung, and Blood Institute. Go
>there and look at the links. And the links that are in those links.
>And the links that are in THOSE links. (Remember what I said about
>making time?)
>
>Join the Y.
>
>I recommend the Therapeutic Lifestyle Change food plan (designed to
>lower cholesterol). If you can't find it in all the reading above,
>Google it. DON'T CHEAT! Look at the stuff above first. It (the TLC
>food plan pages) has more info and a menu planner that is very useful.
>
>Join the Y.
>
>If you're serious about it, throw out all the junk food in your house —
>chips, dips, salty crackers, ice cream — I don't know what your
>downfalls are. And don't start whining about how you're not going to
>throw away perfectly good food. It's not perfectly good; it's perfectly
>horrible for your body. Lent starts next week. Let it not lead you
>into temptation. "-) Forget about McDonald's.
>
>Join the Y (or other gym-type facility).
>
>You can do it. It won't be easy. My daughter is a probation officer
>who worked with drug felons — she was part of a team approach that held
>them accountable in their efforts to become sober. I consulted her once
>on behalf of a friend who was worried about her granddaughter's illicit
>drug use. The girl didn't want to go to treatment because she was
>afraid she would have to make some changes. Beck's comment to me was,
>"Mom, I tell my clients that they don't have to change anything—they
>have to change EVERYTHING. They will have to give up their friends
>because (her clients) the drugs they use are "social drugs" and they
>cannot be trying to get clean with old friends who are still using. It
>won't work." Success depends on your motivation.
>
>I have one more comment I'd like to make to you privately and will do it
>if you will email me at [email protected]. You'll have to jump
>through a couple hoops, though. Just do what the EarthLink auto-reply
>asks you to do.
>
>I hope I'll hear from you. Good luck!! You can do it.

"ZACTLY! JOIN THE "Y"!

They will tailor an exercize program to your needs, abilities, and
time constraints. And they have Certified dieticians and personal
trainers who will work with you. Their water aerobics classes work
wonders. Membership for the Y is very reasonably priced and once a
member you are a member at all their facilities... btw, many medical
insurance plans will pay the membership fee. Many of the larger Y
facilities serve nutritious low calorie lunch at very reasonable
prices. If you are dedicated the Y is the best choice out there, but
you need to attend and follow their program.