Wednesday, September 04, 2013
Finally, based on the tracker and recipes that I just printed for the week, I fill out the shopping list template.
I have a very complicated way to do it by running the "See today's full report" 7 days, then I transfer everything to excel, add to excel the ingredients in the recipes, sort, put codes, sort again. Then I transfer to word processor, etc.
Another way, is by filling out a basic template manually.
This is an example of a shopping template that can be used for shopping and cooking.
There are shopping list templates everywhere that can be adapted to our needs in the internet, word processor, pinterest, etc.
I cover my shopping list, menu, and recipes with reusable plastic sleeves. I don't want my lists to get wet or with food spots.
When I go shopping, I write over the sleeve using a wet-erase marker, to cross out the items that I already have in my kitchen. I just buy what I need.
When I cook, the shopping list is very useful because I just gather all the ingredients that I will be using during my cooking day. For example, I get out all the condiments and spices listed and nothing else.
Wednesday, September 04, 2013
Once all the weekly meals are on the tracker, I put together the information of quantities of food per meal as well as the recipes that I copy and paste, from the tracker. I need this information during my cooking day.
To get the recipes, I just double click on the red link.
Green Smoothie - Repeat 7 days
Lunch - Repeat 3 days
I didn't include the Quinoa Meatloaf Muffins recipe because I have the leftovers.
Kraft Apple Coleslaw Recipe
3/4 cup of Miracle Whip Light Dressing
1 Tbsp of Honey
16 ounces of Coleslaw Blend (just get one that is 25 calories for 3 ounces to keep nutritional information correct)
1 Medium Red Apple, Chopped
1 Medium Green Apple, Chopped
Mix dressing and honey in a large bowl.
Add remaining ingrediants; mix lightly.
Refrigerate 1 hour.
1/2 cup servings.
Number of Servings: 12
Recipe submitted by SparkPeople user DANIEL1:8.
Dinner - Repeat 3 days
Creamy Parmesan Broiled Tilapia (substitute with flounder)
2 tilapia fillets (5 oz to 6 oz each - if frozen, be sure to thaw fully before cooking)
2 teaspoons light mayonnaise
2 teaspoons non-fat plain yogurt
1/4 cup shredded parmesan cheese
2 to 4 sprigs of fresh dill
1 tsp garlic powder or garlic salt, divided
black pepper (use as much or as little as you like)
non-stick cooking spray
Makes 2 servings, 5oz-6oz depending on size of fillets.
1. Place mayonnaise, yogurt and parmesan cheese in a small bowl, mix with a spoon until well combined.
2. Cover a cookie sheet with aluminum and spray with non-stick cooking spray of your choice.
3. Set oven to broil on high (if you have that option)
4. Place tilapia fillets onto cookie sheet, about 2 inches apart.
5. Divide the cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.
6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs worth of leaves over each fillet.
7. Sprinkle each fillet with half of the garlic powder or garlic salt and desired amount of Black Pepper.
8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the very top).
9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully. When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.
10. Turn broiler off and leave fish in oven about 5 minutes. (This is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)
11. Remove from oven and serve with side dishes of your choice.
Snack - Repeat 3 days
Snack - Repeat 3 days
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon black pepper
1/2 teaspoon kosher salt
1/8 teaspoon cayenne pepper
2 cups ready-to-eat shelled soybeans (edamame)
Preheat oven to 375 degrees F.
In small bowl mix all the ingredients until coated well. Roast beans in a shallow baking dish, uncovered, for 12 to 15 minutes, stirring once, until soybeans begin to brown. Yields 4, 1/2 cup servings.
Number of Servings: 4
Recipe submitted by SparkPeople user MIMZY617.
I keep adding the information from the other days, not including the ones that I already pasted, for example, the green smoothies.
Tuesday, September 03, 2013
I have a routine in place to handle my meals. It's like having Jenny Craigs' meals delivered to your house, but in my case, is a lot of elbow grease to get the meals ready.
On Fridays, I plan my weekly menu in advance.
On Sundays, I do my weekly shopping.
On Mondays, and Tuesdays, I do the cooking for the week.
On Tuesdays, I transfer the menu that I loaded in the previous month, to check that the menu is in my range of calories, to the right dates.
On Wednesdays, I start eating the meals planned, tracked, and cooked.
My weekly plan starts with filling out a template.
I have some leftovers that I want to use:
Quinoa meatloaf muffins - 3 servings
Miso soup - 1 serving
Raw flounder - 3 servings
1 can of green beans
1 can pinneapple
I always have a green smoothie for breakfast.
This is the first step to fill out the template with the leftovers and green smoothie.
Then, I browse my SP recipe collection to finish filling out the menu.
Once I have the menu, I load the meals in the nutrition tracker, in the previous month, after removing the information that was there.
In this case, the menu for the day is in the range of calories, so I don't have to make adjustments. If the menu for the day was under or over, I could add, subtract, duplicate the servings, cut in half, etc.
Whatever change that I make in the tracker, I also reflect it in the menu, because is the latter that I will be using during cooking or when eating my meals. Otherwise, I won't know if I altered the calorie consumption.
I do the same for each day of the menu.
One of the great advantages of planning and cooking in advance is that I can scrambled the pieces around, as I want to. Because each day is around the 1,200 calories, whatever combination I want to have will be fine. At the end of the week, I will be averaging the 1.200 calories.
Friday, July 19, 2013
It feels so good when you feel motivated, when you feel the blood running fast through your veins to accomplish something. But you really don't need it to be successful.
The other day, I was in an eating rampage. I was so emotionally hungry that I just did not care what I was eating. I was falling in my old habit of eating whatever I wanted without restraining, without thinking of the consequences.
After that, I felt depressed and discouraged. I felt so helpless thinking that there was not a way out for me. I did not feel motivated to loose weight, at least my motivation was weaker than my cravings.
Next day, I felt guilty and stopped to meditate about my situation. I thought that if I was waiting to feel motivated to loose weight, I was in REAL TROUBLE. What if I feel motivated again when I gained 10, 20, 30 more pounds, or when my blood pressure skyrocketed, or when I was not able to walk because my knees were not able to carry my weight? Nevertheless, after all this mental self talking, the motivation did not return.
Then, I remember an instance where motivation did not have anything to do with my success. It is related to cleaning the bathroom. I hate to do it, I never felt motivated to do it, but I am very fast and good at doing it. Once a week, I just do it to get over it as soon as I can, because I HAVE TO. How? I have all the tools gathered in a bucket, I have the procedures well established, and I just do it as efficiently as I can.
So, I do not care about motivation at all anymore and I am not going to wait until I feel motivated. I decided to work on this project: loose weight, eat healthier, move more and improve my health, period.
I need to solve this problem or project. I need to gather my tools, like planning and cooking my meals. I need to establish the schedules and procedures. I need to know how to do what I have to do efficiently. I need to know the steps that I have to follow to reach my goal.
I am glad that I finally gave a kick in the b... to the motivation.
Thursday, July 18, 2013
Reflections about my third change: Weekly Planning.
I have to say that definitely planning my menus for a week works perfect. What does not work remotely that perfect is the cooking. I still spend a lot of time in the kitchen. Sometimes I feel so discouraged that I leave the cooking unfinished. Thereafter, I eat whatever I can have in the least time, like sandwiches, canned fruits with cottage cheese, etc.
I am not giving up on planning. I consistently make my planning on Fridays and do the shopping on Sundays. But sometimes I don't have to buy many items because I have leftovers from the previous week that I include in my planning. What I am working on now is on finding ways to lessen the cooking time. I still think that planning my meals in a weekly basis will lead me to reach my goal, so definitely I will not going to discard this tool.
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