Weekly+Menu+and+Activity+Plan

I have had several people ask me about wellness and I hope this will be helpful for those who may want to be healthier. You can follow these exactly or swap days or do parts. I tried to put things on here that will be easily prepared and hopefully things you have in your fridge or cupboard.

The adds on this page were not placed there by me. If you are looking at these sites, please research before trying any of them.

Tips: 1. Watch what you are drinking. Pop, juice, some teas, energy drinks, even flavored water can have empty calories. Don't waste your calories on things to drink! 2. Milk should either be skim or 1%. If you like 2% or whole better-cut back on how much you drink and try to eat more dairy items that have lower fat contents. 3. Salad dressings can be killers! Either measure or put it on the side so you can control how much you are eating. 4. Don't butter your bread/muffins/biscuits or if you do use a VERY small amt. 5. If you are still hungry snack on fruit or if you have a treat remember serving size. 6. Try not to eat supper after 6-6:30. You will feel so much better! 7. Get up and move. Many of us are on our feet for much of the day but not moving much. When you are at home move around and do your exercises. You will sleep better and burn more calories. 8. Don't forget to stretch before and after exercise. If you have a health condition please consult your Dr. before beginning. 9. You will notice I didn't do the weekends. You can eat leftovers on those days. Just remember serving size.

Monday, Aug. 24: Breakfast: 1/2 cup Oatmeal made with skim or 1% milk or water. Optional to add 1TBS brown sugar and/or raisins 6 oz (small juice glass) 100% Juice

Snack: 4 crackers with sliced cheese

Lunch: Yogurt or cheese stick Apple or peach 1 slice bread with turkey or ham (sm.layer of butter if needed) (mustard is a good option and add any veggies you like) (Salad or salad bar but limit the amt of dressing used to 1-2 TBS)

Snack: 6-8 carrot sticks with 1TBS ranch

Dinner: Chicken Breast marinated in Honey Terriyaki (we like Lowrey's) for at least 1 hour Can grill whole then cut in strips or cut into strips and fry in pan until done Put shredded lettuce on a plate, add tomatoes, red/yellow/orange peppers, 1 TBS cheese, cucumber, onion, and whatever other veggies you like. Put hot chicken on top of salad. We like ranch dressing but can eat without dressing. 1 Grands biscuit (no butter) or a serving of your favorite crackers/croutons, etc.

Exercise for the day: Walk at least 30 minutes (more if you have time) This means faster than turtle pace! Bend your elbows and get your arms moving. This will prevent your fingers from swelling and also burn more calories. Most people should be able to walk 2 miles in that time. If you are serious about getting fit you have to pick up the pace.


 * TUESDAY, Aug. 25:**

Breakfast: 2 pieces of toast (no butter) with 1 TBS peanut butter split between them 100% Juice or skim/1% milk in a juice glass

Snack: Apple or banana

Lunch: Yogurt with fresh strawberries or banana Tuna or chicken salad on a piece of bread (no butter and don't have the mayo running off the sandwich) put tomato or whatever veggies on it you like Glass of milk

Snack: 1-2 serving of pretzels

Dinner: Marinate a steak in Kikkoman's stir fry sauce or the Honey Terriyaki for at least an hour Grill and slice or slice and fry (1 steak will feed 2 people) Make a bag of your favorite stir fry veggies, drain water and add some stir fry sauce or marinade for seasoning Rice (we like Jasmine rice-it is sweet) however much for your family to have a serving a piece unless you want leftovers.

Exercise: If you have access to weight or bands use them to work on upper body strength. If not take 2 cans of soup (the same size). Standing with legs slightly apart, holding elbows near body, bend at elbow so soup is in front of you keep wrists straight then bring them back to sides. Do this for 12-15 times. Alternate the these exercises until you have done 3-4 reps of 12-15. Bring arms from sides to straight in front of you (fingers pointing at the ground), hold for 5-6 seconds and lower. Hold both cans above your head and together bend your elbows at 90 degrees and hold and go back to above your head. There are others you can do and I will try to find them online and attach them.

WEDNESDAY, Aug. 26: Breakfast: 2 Muffins-regular size 100% juice or milk 2 pieces of bacon

Snack: yogurt or cheese stick

Lunch: Tortilla shell with 2 slices of lunch meat and mustard or 1 TBS dressing or mayo, 1-2 TBS shredded cheese Add veggies to the tortilla Grapes Milk

Snack: 1-2 servings of pretzels

Dinner: Egg Sandwich-2 fried eggs (not in butter, use cooking spray) on 2 pieces of bread with 1 piece of cheese. 1 serving of favorite chips Orange or banana Glass of milk

Exercise: Walk at least 30 minutes

THURSDAY, Aug. 27:

Breakfast: 1 serving of cereal (preferably not sugared) banana Juice or milk

Snack: Watermelon

Lunch: Favorite Weight Watchers or frozen entree (watch label) Yogurt Apple

Snack: 1-2 servings Animal Crackers

Dinner: Spaghetti with sauce (watch serving size). You could add zucchini to this. Lettuce salad Milk

Exercise: 12-15 Push ups, 12-15 crunches (do not lift head or back off of the ground instead bend knees and pull knees to chest and to each side), 12-15 lunges (each leg) Repeat 3-4 times.

Friday, Aug. 28: Football Fridays!!! Watch what you eat but I know it is hard to eat healthy if you are going to games. Exercise: 30 minutes walking

Monday, Aug. 31 Breakfast: 1/2 Bagel with thin layer of cream cheese, PB, or slice of cheese Peach or watermelon 6-8 oz juice or milk

Snack:1-2 servings pretzels

Lunch: Large Salad with favorite veggies (carrotts, peppers, onion, tomatoes, cucumber, olives), grapes, hard boiled egg. 2TBS salad dressing. 2 servings of your favorite crackers/croutons Milk

Snack: Yogurt or Apple or both

Dinner: 1-2 Enchiladas Chicken or Beef (let me know if you need a recipe) Add as much lettuce, tomatoes, olives, salsa as you like. Watch the amt. of cheese you add as well as sour cream. 1-2 regular scoops of ice cream for dessert (no topping)

Exercise: Walk at least 30 minutes. Take a different route so you can enjoy a little different scenery.

Tuesday, Sept. 1 Breakfast: 1/2 cup Oatmeal made with skim or 1% milk or water. Optional to add 1TBS brown sugar and/or raisins 6 oz (small juice glass) 100% Juice

Snack: Watermelon

Lunch: 1 serving cottage cheese (you can eat plain or add your favorite fruit-drain juice if canned) 1 slice bread with ham, cheese and mustard (if you use mayo only put on a thin layer) Milk

Snack: Yogurt and banana

Dinner: Grilled hamburgers on bun (I usually either have 1/2 bun or none at all) -Pile with lettuce tomato etc. Slice peppers and onions coat with 1TBS olive oil and season with garlic salt or season salt (I sometimes squeeze a little fresh lime on it also if you have it) Put on the grill in a vegetable holder or an aluminum pan or foil (spray with cooking spray). Make a big batch of veggies you can use the leftovers the next couple of days. Jell-o

Exercise: If you have access to weight or bands use them to work on upper body strength. If not take 2 cans of soup (the same size). Standing with legs slightly apart, holding elbows near body, bend at elbow so soup is in front of you keep wrists straight then bring them back to sides. Do this for 12-15 times. Alternate the these exercises until you have done 3-4 reps of 12-15. Bring arms from sides to straight in front of you (fingers pointing at the ground), hold for 5-6 seconds and lower. Hold both cans above your head and together bend your elbows at 90 degrees and hold and go back to above your head.

Wednesday, Sept. 2 Breakfast: 2 eggs (you can fry-use cooking spray, or scramble with some ham) 1 slice Toast 6-8 oz Juice or milk

Snack: Apple and 1 TBS peanut butter

Lunch: 1/2 Hoagie Bun with Ham and Swiss American cheese. Microwave to warm and add 1 TBS creamy Italian dressing and Lettuce Watermelon or another piece of fruit Milk Snack: 1-2 servings Animal Crackers

Dinner: Marinate or rub on seasoning on pork tenderloin-Grill Slice thin and put on taco shell with shredded cheese lettuce, tomato or strawberry salsa (I put the leftover peppers/onions) on it too Rice

Exercise: Walk at least 30 minutes, ask someone you normally don't walk with to go with

Thursday, Sept. 3 Breakfast: 1/2 cup Oatmeal made with skim or 1% milk or water. Optional to add 1TBS brown sugar and/or raisins 6 oz (small juice glass) 100% Juice

Snack: 1/2 cup Cottage cheese 1% or skim

Lunch: Slice leftover pork thin and warm Put this over a plate of lettuce and veggies ( leftover sautee'd peppers and onions) 1 serving of favorite crackers or croutons

Snack: Apple and/or yogurt

Dinner: 1 serving of cheese ravioli or cheese tortellini with spaghetti sauce 1 slice Garlic Bread 3/4 cup Corn

Exercise: 12-15 Push ups, 12-15 crunches (do not lift head or back off of the ground instead bend knees and pull knees to chest and to each side), 12-15 lunges (each leg) Repeat 3-4 times. You could walk 15-20 min. this day too.

Friday, Sept. 4: Breakfast: Yogurt with Peaches 1 slice toast w/peanut butter juice or milk

Snack: 1-2 serving Pretzels

Lunch: Turkey Sandwich 1-2 servings sun chips Piece of fruit

Snack: 1 cup Cottage cheese 1% or skim

Dinner: Pizza 1-2 slices Salad

Exercise: Walk at least 30 min.

Monday, Sept. 7 Holiday-Treats are ok-Moderation Exercise-Walk 1 hour today

Tuesday, Sept. 8 Breakfast: 2 muffins no butter juice or milk

Snack: Apple with peanut butter-1 TBS

Lunch: Wrap with Turkey and Ham and shredded cheese top with veggies and 2 TBS ranch dressing Piece of fruit Milk

Snack: 1-2 servings Animal crackers

Dinner: Roast, potatoes, carrots in crock pot (Make enough roast for leftovers)

Exercise: Stretch for 10 minutes, if able, jog for 1 minute then walk for 1 minute, for 20 minutes (jog a block/walk a block) If unable to jog just walk. Stretch 5 min. when finished.

Wed., Sept. 9 Breakfast: Oatmeal, Juice 6-8oz

Snack: 4 crackers with peanut butter

Lunch: BLT sandwich with a thin layer of mayo and 2 slices of bacon Pear or Apple Milk

Snack: 100 calorie snack

Dinner: Quesadilla (brown hamburger, put it and cheese between 2 tortilla shells on a frying pan and warm through) Add lettuce, tomatoes, salsa or taco sauce to it. (Can make with chicken and monteray/jack cheese)-I usually want to eat the whole thing but try to eat half. If I eat the whole thing I either walk longer or don't eat much else. If you only eat half, try to eat some more fruit or veggies and some dairy.

Exercise: Lunges hold for 5 seconds each leg x 15 If you have access to weight or bands use them to work on upper body strength. If not take 2 cans of soup (the same size). Standing with legs slightly apart, holding elbows near body, bend at elbow so soup is in front of you keep wrists straight then bring them back to sides. Do this for 12-15 times. Alternate the these exercises until you have done 3-4 reps of 12-15. Bring arms from sides to straight in front of you (fingers pointing at the ground), hold for 5-6 seconds and lower. Hold both cans above your head and together bend your elbows at 90 degrees and hold and go back to above your head.

Thursday, Sept. 10 Breakfast: 2 eggs, 1 slice toast, juice

Snack: yogurt and a banana

Lunch: Large salad with veggies, left over hamburger or chicken if any (if not can add tuna or boiled egg) 2-3 TBS dressing 1 serving favorite crackers

Snack: Cottage cheese 1 serving with 1 serving peaches

Dinner: Grilled chicken breast served over 1 serving of noodles and marinara sauce (can add, zucchini or yellow squash) or favorite frozen veggies 1-2 servings Milk

Exercise: 30 min. cardio- can do favorite exercise tape or walk briskly. Do more if you have time!

Friday, Sept 11

Breakfast: Oatmeal Juice

Snack: Raisins and peanuts (1 serving each)

Lunch: Pasta salad with veggies, cheese chunks and italian dressing. Add chicken to it instead of pepperoni. Limit the dressing you add to cut calories. Milk

Snack: Apple with peanut butter

Dinner: Thin steak seasoned and grilled on bun corn Milk

Exercise: 12-15 Push ups, 12-15 crunches (do not lift head or back off of the ground instead bend knees and pull knees to chest and to each side), 12-15 lunges (each leg) Repeat 3-4 times. You could walk 15-20 min. this day too if you have time. Try to add a couple more from the time before if able.

Monday, Sept. 14 Breakfast: Favorite no sugar cereal-1 serving

Snack: 1-2 serv. pretzels with 1 TBS peanut butter

Lunch: Favorite low calorie/low fat frozen entree Pear or banana Milk

Snack: Cottage cheese with favorite fruit (1 serving of each)

Dinner: Taco Salad (can be large but watch amt of chips, sauce and meat added-should be about 1/4-1/2 c. meat) Milk

Exercise: Walk 30 minutes at least.

Tuesday, Sept. 15 Breakfast: Oatmeal, juice

Snack: Apple with Peanut butter

Lunch: Yogurt with fresh or frozen (no sugar) raspberries Shredded ham with cheese on bun warm for 20 seconds (no butter or sauce needed) Baby carrots (as many as you like) If dipping in ranch or veggie dip limit that to 1 serving.

Snack: 1-2 servings of pretzels

Dinner: Salad with veggies

Exercise: If you have access to weight or bands use them to work on upper body strength. If not take 2 cans of soup (the same size). Standing with legs slightly apart, holding elbows near body, bend at elbow so soup is in front of you keep wrists straight then bring them back to sides. Do this for 12-15 times. Alternate the these exercises until you have done 3-4 reps of 12-15. Bring arms from sides to straight in front of you (fingers pointing at the ground), hold for 5-6 seconds and lower. Hold both cans above your head and together bend your elbows at 90 degrees and hold and go back to above your head.

Wed., Sept. 16 Breakfast: Peanut Butter toast -2 pieces with thin layer Juice Banana

Snack: Carrots with ranch or veggie dip (1 serving)

Lunch: Large Salad with lots of veggies. Can add meat if want. 1-2 TBS dressing 1 serv. crackers Milk

Snack: Animal Crackers 1-2 servings

Dinner: Enchiladas: Brown 1 1/2 # hamburger add 1 can mild or regular green chili enchilada sauce to meat. Fill tortilla with meat and small amt. of cheese, place in pan. Make up a packet of enchilada sauce as directed on pkg., cover tortillas with sauce and sprinkle cheese over top. Bake or microwave until warm. I serve with Lg serving of lettuce and tomatoes. I usually try to limit myself to 1 or 1 1/2 tortillas and I skip the sour cream. We also like Spanish Rice (Rice A Roni).

Exercise: Walk 30 minutes briskly. You could also do some lunges and push ups.

Thursday, Sept. 17 Breakfast: Oatmeal with raisins or fruit, juice

Snack: cottage cheese and a pear

Lunch: Tuna or chicken salad on 1 slice bread (watch the mayo) or left over enchiladas Apple with fat-free carmel dip (1 serving) Milk Snack: pretzels 1-2 servings

Dinner: Grilled Pork Chop Green Beans Milk Biscuit

Exercise: Do one of your favorite work-out videos

Friday, Sept. 18 Breakfast: Blueberry Muffins 2 regular size with 1 tsp butter juice

Snack: banana and peanut butter

Lunch: Yogurt granola (I like the planters Daybreak-berries and almond pkg but can only find it at Target and sometimes Wal-Mart if they aren't sold out) Pear or apple

Snack: 1 serving crackers with meat and cheese

Dinner: 2 pieces of pizza Milk Popcorn at the game!

Exercise: Walk at least 30 minutes briskly

Monday, Sept. 21 Breakfast: Oatmeal with raisins or fruit Juice

Snack: Cottage cheese and fruit

Lunch: Tortilla with turkey and small amt of shredded cheese. Can add 1 TBS ranch. Yogurt Pear

Snack: 100 calorie pack

Dinner: Grilled chicken (make extra to put in a pasta salad for tomorrow for lunch Green Beans or peas 1 biscuit Milk

Exercise: Walk1 block Jog 1 block for 30 minutes.

Tuesday, Sept. 22 Breakfast: Favorite Cereal (not high in sugar) banana juice

Snack: Apple with peanut butter

Lunch: Make spiral pasta, mix chopped up chicken, cucumbers, tomatoes, peppers, onions, and Italian dressing. (Use light if you can and don't drench it). Can make the night before and add whatever veggies you like (broccoli, cauliflower, carrots). Yogurt

Snack: Grapes and 1 bite size candy bar

Dinner: Chili limit the cheese you add and amt of crackers you eat to 1 serving Milk Jell-o

Exercise: Look online for some strengthening exercises to target your problem area. :) If you don't have any areas that need work walk for 30 min.

Wed., Sept. 23 Breakfast: 2 eggs, 1 piece of toast, juice

Snack: String cheese and 1 serving of crackers

Lunch: Left over chili (once again limit crackers and toppings) Yogurt Milk

Snack: Grapes or pear

Dinner: Marinate a pork tenderloin, grill, slice thin and put in a tortilla with small amt. of shredded cheese, lettuce and tomatoes. Can top with strawberry salsa. Let me know if you want this recipe. It has a little zip to it. I have a season I rub on the tenderloin called alamo zestful season ( I got it on the internet-very good). We usually have this with rice. I try to limit the rice I eat because I really like the tortillas. You can choose. Milk

Exercise: If you have access to weight or bands use them to work on upper body strength. If not take 2 cans of soup (the same size). Standing with legs slightly apart, holding elbows near body, bend at elbow so soup is in front of you keep wrists straight then bring them back to sides. Do this for 12-15 times. Alternate the these exercises until you have done 3-4 reps of 12-15. Bring arms from sides to straight in front of you (fingers pointing at the ground), hold for 5-6 seconds and lower. Hold both cans above your head and together bend your elbows at 90 degrees and hold and go back to above your head.

Thursday, Sept. 24 Breakfast: Favorite cereal, banana, juice

Snack: 1 serving crackers with peanut butter

Lunch: Salad with leftover pork and lots of veggies, 1 serving shredded cheese Milk

Snack: Apple with carmel

Dinner: Beef stew with veggies 1 biscuit Milk

Activity: Walk at least 30 minutes today.

Friday, Sept. 25 Breakfast: Oatmeal with fruit, juice

Snack: 1-2 servings pretzels

Lunch: Left over stew Milk

Snack: cottage cheese with fruit

Dinner: Hot Dog at the game Chips Pop Popcorn

Activity: Walk at least 30 min.

EMAIL ME IF YOU ARE USING THIS. I AM CURIOUS IF I SHOULD CONTINUE. THANKS! jherm@audubon.k12.ia.us