Back on the Wagon

I'm back on the wagon to good health. I have been a slacker and I know it better than anyone else. I won't offer my feeble excuses because that's just what they are.. feeble and excuses.
I find myself feeling like a beached whale, and yes, I'm being hard on myself.
I have medical problems that say I should look more like a swan, but the fact is that I resemble the former much more.. So...

I have a plan. It's flexible and simple.. and it suits me pretty well. I'm going to try it.. and I'll explain my plan here so that I can go back and review it when I need to.

1. 3 meals a day and 3 snacks a day
2. 4 oz of fish/day- whatever I want.. tuna, tilapia, shrimp.. these are my superfoods that will give me success
3. Stay clear of Fat Free stuff as it slows down my metabolism
4. Do some kind of exercise once a day for a few minutes, but aim for a good walk at least 3x/wk
5. Steer clear of refined foods.. No breads unless whole grain, and only when really needed
6. Eliminate as much sugar as I can from my diet
7. Stick to simple

Breakfast:
2 oz of protein.. meat, fish, eggs, cheese, cottage cheese.. whatever. My cholesterol is borderline, so I'll opt for yolkless eggs.
1/2 cup whole grains.. Now this might be oatmeal, brown/wild rice, barley.. or a Wasa Cracker or 2
OR
Whole grain cereal

Lunch:
2oz Protein (as above)
1/2c whole grain
All the veggies I can eat

Mid afternoon Snack:
2 oz protein (as above)
1/2 c fruit OR
1c veggies

Supper:
2 oz protein (as above)
1/2 c whole grain
All the veggies I can eat

Mid Evening Snack:
2 oz protein (as above)
1/2c fruit OR
1 c veggies

HS Snack:
2 oz protein (as above)
1/2 c fruit OR
1 c veggies

It appears like I have a lot of protein here, but really, 12 oz isn't excessive for me. My body is recuperating slowly from asthma, and I feel I need the protein .

Today I started the program..
Breakfast : 3 egg whites (scrambled?) in olive oil.. just a tad
1/2 c rice
Scoop of plain yogurt

Lunch: 2 oz tuna fish-water packed
2 whole grain Wasa crackers
Scoop of plain yogurt seasoned with Soul food seasoning
A large salad- lettuce, radishes, tomatoes- fresh and colorful

Mid afternoon snack:
Plain yogurt- 2 oz with a cup of fresh strawberries (I had NO resistance)

Hunger buster snack (an extra snack because supper won't be ready till about 8pm)
1/2 c plain yogurt mixed with a little cottage cheese
1 banana


Supper:
3 oz tilapia (because I didn't want to throw away any of that delicious fish)
Plain yogurt dip with Ranch dip seasoning
1 Roma tomato
1 c brown whole grain rice (oops.. it was so good)
1 Wasa cracker

HS Snack:
1c strawberries (I know it's supposed to be 1/2 c, but these are fresh strawberries and
very low calorie.. good for me too
2 oz plain yogurt with a tiny shot of Splenda.. (not sure how splenda is going to affect my
appetite.

So far, so good.. I have to learn to control portions obviously.. and eat a lot more veggies.
I made broccoli tonite..fresh. But though I like it au dente, it was almost raw, and I really don't like raw broccoli.. cooked, YES!

Fluid intake: water and coffee so far

Okay.. I'm back on the wagon