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FMD Food Journal Motivation

I am hoping to do the FMD method of eating again. As I get older, I realize I need more motivation to take charge and get my weight to a healthy level. I recently shared a post about my efforts to improve my health called Improving My Health One Day At A Time. FMD is a proven method of eating that still falls in line with the principals I shared that were important to me.

However, I haven’t used FMD for a couple of years. It has been on my mind to start again. It is a wonderful way of eating and rotating the main sources of energy: carbs, proteins, and fats during the week for a total of 4 weeks or 30 days. However, I struggled the last time I did the program. I had challenged myself to do 90 Days, but I was going through some health challenges that I couldn’t figure out, I struggled to eat as planned 5 times a day, afford the amount of protein, and I desired my favorite comfort “foods” which are sweet creamy coffee, honey, and dairy.

I first used FMD in 2013 and had lost 18 lbs in 30 days on it. I saw several improvements in my health from the nutrition program and fuel source rotation. Besides the rotation of fuels (carbs, proteins, and fats) each week, there are a few foods (corn, wheat, white potatoes, sugar, honey, dairy, and coffee are the main ones) that are completely eliminated for 30 days to help give the thyroid and adrenal glands a rest, remove candida overgrowth, and rev up the thyroid which increases the metabolism. Hence the acronym FMD stands for Fast Metabolism Diet.

At one point while trying to figure out what was going on with my health, and desiring more sweets and comfort foods, I tried a different meal program called THM that is similar to FMD, but it includes cycles through the carbs and fats more often as long as they are spaced at least 3 hours apart. THM also includes more food varieties including lots of deserts, comfort foods, and ice cream, and only eliminates sugar, wheat (unless it is sprouted first), and white potatoes, but still includes lots of dairy (cheese, butter, yogurt, etc) and creamy coffee. It really is a terrific program and I was able to loose some weight (at about 1/2 the rate of FMD but more satisfying) but my my health issues, hives, continued and I suspected I was also allergic or intolerant of the main sweeter used in that diet called Stevia and a Stevia Erithrytal Blend. I also tried the Low Carb plan that so many folks have been able to loose lots of weight on and is similar to Phase 2 of FMD for a little bit that keeps carb intake below 20g a day, and again it brought my weight down a few more pounds. But on Low Carb (LC) it was really hard to go with only 20 carbs per day, all week, with no treats, and my allergy to something I was eating continued. So I gave up trying the different diets / meal plans for a while.

FMD focuses on eating 5 times a day, with a focus on protein. It divides a week into 3 Phases alternating pairing proteins with the other fuels of fats and carbs. It is generally considered a 4 week plan to help you rev up your metabolism but can be a forever plan if you desire. I’ve listed out what is in each Phase below under the heading “Meal Plan For 1 Week”.

Below is also a food journal entry I made last time I followed FMD in 2015, and I thought I would share it online today to help motivate myself (and anyone else who might need a little push) to get started again and make health a priority. Sometimes just putting something in front of your view is enough motivation to move forward. I used to record my foods, supplements, and how I felt about the day in my food journal. Sometimes I also noted how much water or exercise I had. I should have been more diligent to record more details at that time because it helped me succeed back in 2013. As you can see from the meals I ate, if I repeat a meal plan like this, I will need to make adjustments for the elimination of eggs when I make the new meal plan. You can see more food journal entries and goals from that season of my life the post meal planning strategy and my 15 Goals for 2015. You can see lots of food photos of what I am ate on my Instagram account if you are interested.

When I journaled this particular week back in 2015, I had joined an online challenge group for FMD and was really excited about it. However, I failed at getting through the full 90 day challenge (three sets of 30 days). 30 days is the normal length of the program, and I struggled to make it an ongoing lifestyle vs. just a 30 day or 90 day plan.

The main problem I was having doing FMD (and THM and LC too) at the time was an allergy to eggs that I didn’t realize I had developed. You can use several different sources of proteins on FMD, but sometimes you need a protein with a fat such as whole eggs, and sometimes just a lean protein such as egg whites. I was relying on eggs for protein as they are inexpensive and I had my own flock of chickens that gave us fresh eggs daily. However, without realizing the cause of my health issue, I believe I made it worse. I was having hives on my hands and fingers that worsened every time I put them in water. Doing dishes literally made them crack and bleed as well as itch like crazy. It took me a long time to solve the riddle of what was happening. After a couple of years of trying to figure it out, and having given up following any specific diet plans, the last thing I eliminated from my meals was eggs and that finally stopped the hives.

I would have never guessed that could happen to me. I loved eggs. I loved having my chickens. The irony of being back on the homestead, with my beautiful chickens producing wonderful eggs, and I couldn’t have them. It truly was bitter sweet. I suspect the egg allergy is related to a flu shot I received while pregnant. I learned through doing research into various medical studies that people can develop allergies to proteins that have been injected into the blood stream. When the blood comes in contact with a foreign protein in the blood stream, the body creates antibodies to attack those proteins and increases the histamine and inflammation response. So every time I ate eggs, my histamine went into overdrive.

It has been a huge adjustment in my life to cut eggs out of my diet for the past year and a half. I wasn’t sure I could ever do FMD or any meal program again as I didn’t know how to substitute the eggs and not violate the rules of when to eat proteins with fats and just egg white protein. The main egg substitutes I found that actually work for use in baking are flax seeds (fat), or bean water (carbs) and neither of these meets the requirement on Phase 2 for lean protein only, and flax could only be used on Phase 3. So right there I could not longer use boiled eggs on days for protein in my snacks and whole eggs for protein and fat, or any baking, or even using egg whites in tuna salad. So I couldn’t quite figure out how to solve this dilemma.

Because I really want to do FMD again, and repeat the success I once had, I recently wrote to FMD and asked them what they would recommend. Their simple answer was to eliminate eggs and find some other source of allowed protein. Simple solution. I just need to accept my limitations with the diet and try again and use only recipes that don’t need eggs or if a substitute for eggs works during that phase without working against it, then go ahead and use the recipe and sub the eggs. Frustrating to have to make these changes, but doable if I put my mind to it.

One other thing about FMD is to include some exercises. During phase 1 it is cardio focus, Phase 2 is weight resistance focus, and Phase 3 is a stretching focus. Once again, I felt like I had a roadblock to using this part of the program. I have a foot injury and haven’t been able to walk long on my foot. It has made getting any amount of exercise that involves walking difficult. When I did the program before, I was able to take lots of walks, and also went to YMCA. But that is not an option now. I think combining the low impact program called Ttapp for regular exercise will meet this need.

Meal Plan for 1 Week:

Here is one of my journal entries on FMD from 2015.

Phase 1 (Monday & Tuesday)

Breakfast:

Fruit
Grain/Bean

Snack:

Fruit

Lunch:

Fruit
Protein
Veggie
Grain/Bean

Snack:

Fruit

Supper:

Protein

Veggie
Grain/Bean

Phase 2 (Wednesday & Thursday)

Breakfast:

Protein
Veggie

Snack:

Protein

Lunch:

Protein
Veggie

Snack:

Protein

Supper:

Protein
Veggie

Phase 3 (Friday & Saturday & Sunday)

Breakfast:

Fruit
Protein
Fat
Veggie
Grain/Bean

Snack:

Protein
Fat
Veggie

Lunch:

Fruit
Protein
Fat
Veggie

Snack:

Protein
Fat
Veggie

Supper:

Grain/Bean

Protein
Fat
Veggie

Monday:
Phase 1 Day 1 (FMD)

B- Rainbow Turkey Chili
S- Clementine
L- Tuna and Green Apple Salad, Sweet Potato
S- 1/2 Serving Strawberry GGMS (2 strawberries, 1/2 lemon juiced, 1/2 lime juiced, 1 Tbls Braggs Raw Apple Cider Vinegar, 1/2 tsp ginger, 2 cups water, stevia to taste)
D- Red Onion Spinach Sage Burger with Tomato Romane Lettuce on 1 slice of Sprouted Bread, cucumbers, radishes
S- 1/2 Serving Strawberry GGMS (2 strawberries, 1/2 lemon juiced, 1/2 lime juiced, 1 Tbls Braggs Raw Apple Cider Vinegar, 1/2 tsp ginger, 2 cups water, stevia to taste)

Supplements: 2 tablets Kelp, 3 tablets Spirulina, 2000mg Vitamin C, and 500 mg Vit D

I was so hungry at breakfast, I decided to eat the chili for breakfast that I had planned to serve for lunch, and then I had to make something else at lunch. I know it wasn’t exactly correct to eat for my breakfast that was supposed to be a grain, protein, veggie and fruit. It was legumes instead of grains. But it was so delicious and nutritious!

I put the recipes and everything I ate into My Fitness Pal to help me keep track of my progress. I love this app. It calculates so many great things for me and lets me know if I am under or over my goals.

Also I know I am not going to bed early enough, and I am also not drinking enough water so these are things I need to change this week.

Here are pictures of my main meals today, but not the snacks. Recipes coming soon!

Rainbow Turkey Chili

Tuna and Green Apple Salad seved with a sweet potato.

Red Onion, Spinach, and Sage Turkey Burger
Served with lettuce and tomato on sprouted Ezekiel bread, and a side of cucumbers and radishes.

Tuesday:
Phase 1 Day 2 (FMD)

Repeat meals from Monday

Wednesday:
Phase 2 Day 1 (FMD)

B- Mini Frittatas, cucumbers, and bell peppers
S- 0
L- Grilled Chicken and Turkey Bacon on Salad.
S- Lemon Lime GGMS (lemon and lime juice, water, raw vinegar, ginger, on plan sweetner to taste) basically a fancy lemonade.
D- Sirloin Steak and Egg White on Salad
S- Off plan: Tiny bite of son’s 10th birthday cake and ice cream.

Supplements: Spirulina, Kelp, Vit. C, Vit. D

Good day. I drank 64 ounces of liquid plus the GGMS.
Still need to increase it more, but I am pleased with the progress.
I did have a bite off of son’s cake and icecream that was not on plan,
but it was important to him that I share a bite, so I am just going to trust
that it will not throw off my progress. He wanted me to eat a bite with him, but I did not have a plate or bowl, I just took a bite with my finger and then took a bite of his icecream from the scooping tool. He was satisfied with that. First thing this moring, I created a Phase 2 Mini Frittata recipe that I was happy with too and have extras in the fridge for tomorrow. But I ended up eating breakfast later than I should have and didn’t feel up to eating a snack before lunch. I had so many veggies in my meals today that I could not get down snacks in between the meals. My stomach is so full, even now at bed time.

Thursday:
Phase 2 Day 2 (FMD)

B- 2-Mini Frittatas, cucumbers,
S- 1-Mini Frittatas
L- Stuffed Mushrooms (from the FMD book)
S- Lemon Lime GGMS (lemon and lime juice, water, raw vinegar, ginger, on plan sweetner to taste) basically a fancy lemonade.
D- Groundbeef with veggies
S- O

Supplements: Vit. C,

I felt very tired today. This always seems to happen to me when I eat meals on Phase 2 which are low-carb and low-fat on the same day. I find Phase 2 the hardest of the three Phases. I had hoped to create a great breakfast and make homemade chicken sausage, but I was too tired. I did not want to cook. So I just ate leftover frittatas from yesterday, and I was really glad to have them on hand or I may have skipped eating altogether.

I did make one easy recipe called stuffed mushrooms, that I had prepped the day before so the only thing I had to do was remove it from the fridge and bake it. I was so glad I did because the flavors are so wonderful.

I drank 80 ounces of liquids, a lot better than I have been drinking for a long time. Still need to increase more fluid, but I am pleased with the progress.

Here are a few pictures of my food today.

Mini fritatas

Stuffed Mushrooms

Lemon Lime GGMS

Friday:
Phase 3 Day 1 (FMD)

B- Chicken sausage patty, eggs, zucchini and mushroom saute, sprouted toast, blueberries
S- 0
L- Coconut Chicken Curry (from the FMD book)
S- Greek Chicken Garden Meatball
D- Grilled Chicken Breast on sprouted bread with bacon, lettuce, and tomato
S- GGMS (sugarfree lemonade with ginger and raw vinegar)

Supplements: Vit. D, Vit. C, Kelp, Spirulina, Redwine Extract, Bilbery Extract, Coconut Oil, Accidophilis, Enzyme blend.

So excited today to get back to fats, fruits, and sprouted BREAD!
I ate breakfast late and skipped the morning snack and went right into lunch. Somtimes it is hard for me to work in a morning snack in the winter if I ate a big breakfast. I am just not hungry inbetween breakfast and lunch.
I drank 48 ounces of liquids, and I need to do better.

Here are a few pictures of my food today.

Chicken Sausage, Overeasy Eggs, Sprouted Toast, Zucchini Mushroom Saute, Blueberries

Coconut Chicken Curry

Greek Chicken Garden Meatballs

Grilled Chicken & Sprouted Bread Sandwhich

Saturday:
Phase 3 Day 2 (FMD)

B- Berry Green Smoothie, egg salad, turkey bacon, sprouted toast, romaine lettuce, cucumber, celery, carrots
S- 0
L- Pizza on sprouted tortilla (beef, mushrooms, pepper, onions, pepperoni)
S- Bulletproof Coffee (black coffee, butter, coconut oil, truvia, vanilla) This is my cheat food today and is not FMD approved)
D-
S- 1/4 cup roasted cashews, Lemon Lime GGMS

Supplements: Vit. D, Vit. C, Kelp, Spirulina, Red Wine / Grape Extract, Bilbery Extract, Coconut Oil, Accidophilis, Enzyme blend. Missing all this week was my calcium supplement and liquid herbal iron supplement. I should have taken them, even though I don’t like the taste. I want to add in cod liver oil during phase 3, but I forgot to do it. I normally would take CLO every few days or so, but since I am on this plan I would like to be sure and include it during Phase 3 when fats are encouraged.

Sunday:
Phase 3 Day 3 (FMD)

Repeated leftover meals from Saturday.

Phase 3 is my favorite phase. I love the comforting feeling of healthy fats, nuts, seeds, fruits, and sprouted BREAD! I Love Phase 3!

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Week 6 Update On The 90 Day Challenge

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Well I don’t have big changes to report this week. The past two weeks feel like they flew by, and I am sure I didn’t accomplish as much as I could have. I can’t believe I am half way through the 90 Day Challenge to better my health and wellness in 2015. But thankfully I didn’t lose ground in the past two weeks in the progress I have made so far since the start of the year.

My weight has barely changed over the past two weeks and this was a little discouraging as one of my main goals in this challenge is to reach a healthier weight for my body. I lost and re-gained the same pound or two nearly every other day and I’ve definitely been at a stale mate with my weight loss goals over these two weeks. It has been frustrating going up and back down a pound on the scale and not seeing any real progress in my weight loss goals. Yes, I wish I would have lost more, but I choose to remain positive and see the little the scale did move as a good sign that I didn’t go backwards. My total weight loss as of week 6 on my 90 day get healthy challenge is 15 lbs so far! YEAH! I truly hope I can continue to achieve at least this much more or do even better with weight loss as I complete the second half of the 90 days.

I’m maintaining the healthy changes I have made since the start of the year, including positive dietary changes in my meal plans inspired by FMD (Fast Metabolism Diet) and THM (Trim Healthy Mama), I’m drinking more water, choosing nutrient dense foods including daily sources of low glycemic foods like greens and fresh vegetables, fruits, fermented foods (raw apple cider vinegar, kombucha, Kevita, etc.), coconut oil, eggs, sprouted bread, broth, lean meats, etc. I try to get the most nutrition I can from my food sources, but I also see the need for vitamins and superfood supplements too, so I try to take supplements daily to support my nutrition.

I try to remember to take my vitamins and superfood supplements each day, but some days I forget to take them. Some days I just don’t want to take them. I don’t like swallowing pills. I don’t like things getting stuck in my throat which tablets sometimes do. They have a rough edge and it bothers me if it turns the wrong way. I don’t have any problem swallowing capsules, as they are smooth, I just don’t like taking tablets. I compromise sometimes by using nutrient dense smoothies to boost nutrition. I also sometimes take half a dose of some of my vitamins and supplements, especially the tablets and also the more expensive ones. For example, if a whole dose of Spirulina is 6 tablets, I usually only take 3. Cutting back like this allows my body to use as much as it can from the whole foods I eat first, and then it hopefully gets what else it needs from the supplements and hopefully also avoids flushing the ones not used down the toilet. It also helps to stretch the dollar in the budget, because lets face it, vitamin supplements are expensive.

I am trying to heal Thyroid and Adrenal fatigue, and heal my reproductive organs after multiple pregnancies, in addition to supporting my daily nutritional needs while I lose weight. It is a huge task! I’m 45 years old, and I have had 9 pregnancies in 14 years since the age of 30, which resulted in 6 live births all of which I nursed, and 3 miscarriages around the 4th month of pregnancy. Though a woman’s body is designed for this amazing task of childbirth, I got started late, and my body is tired. In addition, the last birth was an emergency C-section and that has also taken its toll. I have had some trouble with my energy level in the afternoons since that surgery, and notice my lack of energy is worse if I skip my supplements. But the past few weeks, I have been extra tired, perhaps from surviving the flu last month, and also because of the ongoing lack of sunshine during this long Indiana winter. What ever the reason, the low energy level is taking its toll on me.

Modern farming practices and food manufacturing, have resulted in foods that are deficient of the right balance of nutrition the human body needs. That is why superfood supplements can be an important factor in our overall health, recovery from illness, prevention of disease, etc and bridge the gap left by nutrient deficient modern foods. I hope that by combining nutrient dense foods and superfood supplements, and eating healthy, I can achieve the healing balance my body needs. This week after talking with a knowledgable natural health guru, I decided to put Mito 2 Max and Zendocrine supplements on my wish list, a few additional essential oils on my wish list, implement using some essential oils that I have on hand to boost energy levels, and then I also changed up my supplements by increasing my Vitamin D3 and also added several of doTerra’s vitamin supplement products.

I hope to add doTerra’s MITO2 MAX and Zendocrine as soon as I can to promote cellular health and oxygen to the cells and further support my Thyroid and Adrenal glands. There are some simple remedies I want to implement to help support the adrenal glands too. One remedy is adding lemon to drinking water, and another is rubbing basil essential oil on the skin around the area of the adrenal glands. I don’t have basil oil yet, so that is going on my wish list. Another suggestion was to diffuse specific essential oils in the house that help promote energy. Hopefully adding these changes to my routine will resolve my thyroid and adrenal fatigue in the afternoons.

My current vitamins and superfood supplements include: Water mixed with Vitamin C powder, Vitamin D3, Vitamin K2, Kelp, Spirulina, chlorophyl, acidophilus, TerraZyme (multi-enzyme blend by doTerra), Microplex VMz (multivitamin plus superfood supplement by doTerra), xEO MEGA (Omega Oils plus Essentail Oils by doTerra), 3 B’s (bee pollen, bee propolis, royal jelly), bilberry extract, red wine complex, turmeric, fiber. I have used a psylium fiber capsule at night a few times a week since starting this challenge, but plan to add a glucomonnan fiber capsule daily earlier in the day. Glucomonnan fiber has a lot of health benefits, including helping to regulate blood sugar, but it is not recommended to take it at night. Many times I forget to take my supplements until night-time, and then I can’t take this one. But I want to change that, and set a new goal to get my supplements taken in the morning.

A wonderful improvement in my life over the past three months has been doTerra Essential Oils. I was blessed with an amazing kit of oils and superfood supplements, a wholesale membership, and an opportunity to learn and teach others about using essential oils by an incredibly generous person. She is a natural health expert, and so are her three sisters as well as one is a naturopathic doctor too. She has an amazing background of knowledge and has taken me under her wing to teach me. She will never know the true impact this blessing has had on my life. I used to sell essential oils in my healthy foods store for several years. During that time, I had several customers who diligently used them in their personal health care and often had me special order special ones in addition to a shelf I kept stocked all the time. Several customers also used them as a raw ingredient in their own brand of soap and lotion making that they turned around and re-sold the finished products at local markets. I occasionally used a few of the oils myself for crafts and baths, and body massage. But I did not take the time to educate myself on their many healthy uses in everyday life to keep my family healthy. I don’t know why I let that opportunity pass me by. BUT now I am studying! I am applying every opportunity I can to learn and implement using essential oils in my life. This has far-reaching effects in every area of my health and wellness.

My Essential Oil Tool Chest. An essential oil tool chest is a “must have” in every home.

For example, to boost my energy level, I was encouraged to diffuse Peppermint and Wild Orange throughout the house, and also to rub it between my hands and inhale as needed. I put Wild Orange on my wish list as it is not one that I had on hand yet. So I improvised and used the oil I had on hand called Citrus Bliss in which Wild Orange is the first ingredient as well has a few other citrus fruits and vanilla. It smells so good. I combined Citrus Bliss with Peppermint every day for week six and I have been amazed at the improvement in how I feel, and how much more alert I am, but also in how my children are feeling too. They are more alert and motivated to complete their school work. I also noticed my husband seems more alert and less tired when he returns from work in the evening. He doesn’t know about the oil in the diffuser, he is just reaping the benefits. I am so grateful to have started using this as a daily remedy for the whole family. This is an amazing energizing combination!

I am drinking more water, but still not enough. I find it a challenge to stay hydrated as I don’t like the taste and smell of our iron rich well water. I can unintentionally go most of the day without drinking water if I don’t constantly remind myself to drink something. I just don’t notice that I am thirsty until the end of the day. That is a very bad habit that I have tried to change during this challenge. To help with intentionally hydrating myself, I make a fancy strawberry lemonade called Good Girl Moon Shine that was inspired by the THM (Trim Healthy Mama) diet plan.

I need to implement the GGMS everyday again as I did in the summer, but it is a cold drink and I am in a cold farmhouse house in the cold Indiana winter and sometimes I just want to drink hot mocha lattes all day instead. I was drinking a smoothie everyday, but again, I get so cold. One smoothie I love as a snack on FMD is a recipe I created called the Mango Orange Julius. OH YUM, it is soooo good! I have also been using the GREENS by It Works in my Berry Green Smoothies some times at breakfast on Phase 3 days. The It Works Greens are not exactly on plan for the FMD, because of the protein source, but it is full of amazing nutrients that really give you a boost and I like it in this smoothie. I have whey protein powder at home, but it is not approved for the FMD either, but is approved on THM. The only protein powders approved on the FMD are either egg white protein or pea protein. I created a Cinnamon Chocolate Frosty treat I can use on Phase 2 days and I can up the nutrients if I purchase an approved egg white protein powder, so that powder will go on my wish list too. There is also another drink called the Singing Canary by THM you can make at home that is very high in Vitamin C and supports the adrenal glands. I love making bulletproof coffee lattes and also occasionally a special protein shake THM style. I know I still need to drink more fluids though, and it would be a good goal for me to drink a quart each of GGMS and Singing Canary everyday (some women drink two quarts of each of these a day, as well as a special THM tea and additional water too. Their bladders must work overtime, but I can’t handle that much liquid in a day). I will try to get re-organized and make more of these drinks this week.

THE BAD NEWS

I am NOT YET getting regular exercise worked into my routine since I started the challenge. I need to establish a daily exercise routine, but I honestly lack motivation right now to do it. Is it laziness? Is it winter blah’s? Is it related to Thyroid issues? Is it due to recovering from another lost pregnancy? I don’t know! We have been in a winter lockdown here, as it is too cold to do anything out side. The kids and I have spent most of the winter finding fun ways to play inside after our school work is done. We all long to get back outside on a daily basis. The overall lack of sunshine this winter just makes me feel BLAH! I have access to a few indoor exercise videos as well as YouTube on the computer where lots of these things are posted for free too. Two years ago, I used Ttapp DVD videos that really helped me and want to start doing them again. I also went to a zumba class at the Y, but that is not really an option now, so I need to try the Ttapp and free online videos and make a plan for daily use of some physical activity. The Fast Metabolism Diet suggestions for the week include an aerobic activity during Phase 1 (Monday or Tuesday), a strength training activity during Phase 2 (Wednesday or Thursday), and a relaxing activity during Phase 3 (Friday, Saturday, or Sunday). I just need motivation to get started and energy to carry it through.

One thing NOT WORKING in my favor to help me with exercise, physical activity, and weight loss is the time I spend SITTING at the computer. And I am about to get even busier with the computer writing more product reviews again. I have been on “break” for two months from writing reviews, but the new season has begun and it’s time to start writing curriculum reviews for the 2015 Schoolhouse Review Crew year. I think this will be my fifth or maybe sixth year writing for them.

We started several new curriculum products over the past several weeks. I feel busier than ever as we have adjusted our schedule and are trying out these new items to tell our readers about in the upcoming weeks. I feel like my to do list is growing instead of getting smaller. I’m getting organized and have my calendars hanging on the board, notes, and drafts, etc. But when I evaluate why I may have lost less weight the past two weeks compared to what I was loosing before, I realize it is partly because I am adding too many other priorities to my daily routine. Suddenly it feels like my hopes to work on weight loss and a healthier me are taking a back seat to my other really important goals and responsibilities like raising my family, building my marriage, and writing reviews and working at the computer. I am thankful for the opportunity to write reviews. It is a wonderful opportunity to receive amazing curriculums to try out with my kids, but I need to find a good balance between all of my goals including: healthy physical activity, spiritual activity, family activity, friendships too, homesteading, ministry, writing, etc. to have a balanced life. Otherwise the increased time it takes to sit and write at the computer could potentially take a negative toll on my health. I really need to be diligent and not allow that to happen.

GOALS NEXT WEEK

My steps for reaching my smaller goals for the upcoming week as I continue to work on my 90 Day Challenge to better health and wellness:

-Set aside time daily to take my vitamin supplements, even though I dread swallowing pills.
-Set aside time daily to sing and praise the Lord.
-Set aside time daily to study my bible and pray.
-Set aside time daily to build relationships with my husband and kids.
-Set aside time daily to journal and update my daily planner.
-Work with the kids daily on school work.
-Continue to make healthy foods from scratch following my meal plan strategy posted before. Post pictures of foods to Instagram and or Facebook to help others on the 90 Day Challenge with meal ideas.
-Log foods consumed, vitamins and supplements, physical activities, weight changes, etc. onto My Fitness Pal account to help me reach my weight loss goals and monitor where I need to make changes.
-Continue to drink a lot of water and other fluids. Make several quarts of GGMS and a quart of Singing Canary this week.
-Start exercising according to the FMD plan with the different phases listed. My goal is to Ttapp once or twice a week (high intensity on Monday and low intensity on Friday). I would like to strength train once a week (simple repetitive lifting of items I have around the house on Wednesday). I’m not sure yet what other activities to add, but if I can do 20 to 30 minutes in these areas, this will be a good enough place to start this coming week, I just need to get motivated.
-Get to bed by 11:30pm
-BIG GOAL AND BIG CHANGE: Set aside “office hours” time each day when I can write blog stories and product reviews, and then officially close my office at a decent hour rather than stay up late and harm my health by lack of sleep. I want to get the younger kids to bed by 8:30, then write from 8:30 to 11:00. Then get my teenage son to bed (he never goes to bed before 11), get husband’s lunch ready for the following day for work. Update my to do list for the next day and have breakfast planned for the kids. Then hopefully I can get to bed by 11:30.
-Maintain Balance

I hope you have a blessed week!

What are you doing to reach your goals on your 90 Day Challenge to better health?

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Tag Archives: meal plan

FMD Food Journal Motivation

Meal Plan for 1 Week:

Week 6 Update On The 90 Day Challenge