Meal Plan

I like meal plans that are already figured out for me!
(These are 1,775 calories per day.)

DAY ONE
Breakfast: 2 egg white omelet, 1 slice wheat raisin toast, 4 oz orange juice
Lunch: salad with spinach, sunflower seeds, carrots, 4 oz grilled chicken
Dinner: 4 oz grilled pork chop, 1 cup green beans, 1/2 cup brown rice
Snacks: banana, 6 oz orange juice

DAY TWO
Breakfast: 3/4 cup oatmeal with sliced almonds, flax seeds, blackberries; 4 oz orange juice
Lunch: green salad with gorgonzola, dried cherries, toasted pecans
Dinner: 95% lean turkey burger with lettuce, tomato, avocado (no bun); 2 cups fruit salad
Snacks: handful of trail mix

DAY THREE
Breakfast: 2 egg white omelet, 1 cup fruit salad, 8 oz orange juice
Lunch: 2 slices wheat pizza with red. fat cheese, mushrooms and pineapple
Dinner: 2 grilled bar-b-q chicken breasts, 1 cup peapods, 1 cup whole wheat pasta salad
Snacks: 8 oz protein shake

DAY FOUR
Breakfast: 1 cup nonfat cottage cheese with pineapple, strawberries; almonds; 1 banana
Lunch: 3 slices turkey, 2 TB hummus, lettuce, and tomato on whole wheat wrap; 1 cup fruit salad
Dinner: 4 oz grilled salmon, 1 cup steamed green beans, 1 cup brown rice
Snacks: 1 cup Edy's lowfat ice cream

Cereal Tips

Key elements to look for when buying cereal (if you wanna be healthy!):
1. The first ingredient is a whole grain, such as whole wheat or whole oats.
2. It has 120 calories or less per serving.
3. It has at least 5 grams of fiber per serving.
4. It has no more than 8 grams of sugar (or corn syrup or molasses) per serving.

Tea Cures

In looking for home remedies for my nerve pain, I came across this information about various teas.

Lemon Balm: helps with insomnia, nerve pain
Chamomile: helps with insomnia, anxiety, upset stomach diarrhea
Cinnamon: helps with cold symptoms
Ginger: helps with upset stomach, nausea
Peppermint: helps with vomiting, heartburn, congestion from colds

Shredding Schedule

I've been asking people this for a while, and I finally found some recommendations.

• Monthly bills - shred them once you verify that the charges have been paid in full
• Credit card statements - shred them after you've verified the transactions and paid at least the minimum amount due
• Monthly investment statements - shred as soon as you receive your annual statement
• Bank statements and cancelled checks -shred them after 4 years
• Annual investment statements and tax returns - shred after a decade

Cheat Meal

I was recently reading about various meal plans and how you should not deprive yourself of a craving. Research shows that you fall much harder if you don't give in to your cravings...moderately, of course. So they were talking about adding a cheat meal or a cheat snack to your routine. The method they give for doing that and not going overboard or feeling like a failure: "follow every cheat meal with at least 5 healthy meals." I like that idea, and I'm a rule follower. So if I decide that's the rule, then I'm good!

Ultimate Trail Mix

I haven't made this yet, but it's on my list!

1 cup whole almonds
1 cup pecan halves
1/3 cup plain oats
2 Tbsp honey
1/2 tsp cinnamon
1 cup orange-flavored dried cranberries
1 cup dried apricots

• Preheat oven to 350.
• Place the nuts and oats in a bowl and coat lightly with cooking spray.
• Drizzle with 1 Tbsp hone and mix in cinnamon.
• Spread nuts uevenly on a pan and toast for 15 minutes, stirring occasionally.
• Once they've cooled, add the second tablespoon of honey and dried fruit.

(4 servings at 170 calories per serving)