I have attempted to change my attitude to food and exercise. My hip kept me from doing cardiovascular exercise for two or three years before the operation in September of 2024.
I tried a formal weight loss program with some success, I tried ozempic with some success, I exercised with some success, I worked with a Health/Wellness Consultant to focus on and monitor weight, exercise, food consumption and general wellness with some success. I am 30 or more pounds less than my peak weight.
I am still working on it.
I am trying a new approach to meal planning which I outline below.
Exercise Program
Back to the pool
Daily walking
Gym on occasion
General Rules for Food and Weight Remain Relevant
- Know your healthy weight and aim for it
- Commit to a six year diet plan and control weight loss, maintenance or gain over time
- Portion control is key – adopt HAM diet (Half as Much)
- Eat slowly; eat within a 9 hour window as a guideline - 8 to 5; 9 to 6; 10 to 7
- Monitor weight weekly if not daily
- Find a support person or group that works for you
- Drink water, but not too much
- Maintain a fitness program, but don’t push too hard
- Less
o alcohol (Important)
o sugar and high sugar foods
o red meat, including hamburger
o Processed deli meats
o Dairy – milk, cheese, ice cream
o Breads/grains/starches/cakes/donuts/cookies/pasta
o Soda and diet soda
o Fried foods
- Some
o Beans
o Yoghurt
o Eggs
o White meats
o Starchy vegetables
- More
o Fruits, seeds, nuts, berries and vegetables
o Water
o Fish
o Nuts
o EVOO
o Spices and herbs
- Meal planning (New concept as of spring 2025) -
General concept for meals
BREAKFAST
- Oatmeal with fruit or nuts
- Toast with jam
- one egg - scrambled or poached with toast
- 6 oz fruit juice - cranberry, apple, orange
- Fruit smoothie
LUNCH AND DINNER
- 4 oz each - starch, protein, green stuff (salad or veg) with
dessert
Concept is to buy starch
and protein in bulk,
package it as four ounce
servings
and keep them in the freezer……..
then mix and match
meal by meal for variety
Starch Options (hundreds)
Potatoes
Salad
Mashed
Baked
Pancakes
Roasted ---- w carrots, and onions
Scalloped
Sweet potatoes – candied, pie, etc
Shepards pie
Fish pie
Chicken pot pie
Pasta
Mac and cheese
Spaghetti
Lasagna
Buccatini – amatriciana
Puttanesca
Pizza
Home made with purchased dough
Rice
White
Jasmine
Jamaican rice and peas
Fried rice
Paella
Breads
Corn muffins
Corn bread
Scones
Regular country loaf
Etc, etc, etc
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Favourite Recipes
