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Thread: Meal Planning

  1. #1
    Nad R Guest

    Default Meal Planning

    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.

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

  2. #2
    Janet Guest

    Default Re: 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


  3. #3
    Melba's Jammin' Guest

    Default Re: Meal Planning

    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

  4. #4
    Michel Boucher Guest

    Default Re: Meal Planning

    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.'"

  5. #5
    The Cook Guest

    Default Re: Meal Planning

    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)

  6. #6
    Nad R Guest

    Default Re: Meal Planning

    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)

  7. #7
    Kalmia Guest

    Default Re: Meal Planning

    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.

  8. #8
    Nad R Guest

    Default Re: Meal Planning

    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)

  9. #9
    sf Guest

    Default Re: Meal Planning

    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.

  10. #10
    sf Guest

    Default Re: Meal Planning

    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.

  11. #11
    jmcquown Guest

    Default Re: Meal Planning


    "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


  12. #12
    jmcquown Guest

    Default Re: Meal Planning


    "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


  13. #13
    Janet Guest

    Default Re: Meal Planning

    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.







  14. #14
    Andy Guest

    Default Re: Meal Planning

    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

  15. #15
    sf Guest

    Default Re: Meal Planning


    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.

  16. #16
    l, not -l Guest

    Default Re: Meal Planning


    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.

  17. #17
    Doug Freyburger Guest

    Default Re: Meal Planning

    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.

  18. #18
    sf Guest

    Default Re: Meal Planning

    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.

  19. #19
    sf Guest

    Default Re: Meal Planning

    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.

  20. #20
    Brooklyn1 Guest

    Default Re: Meal Planning

    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 anythingthey
    >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.

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