Speaking Frankly: And How We Doin' - 100th Episode - Speaking Frankly St...

Shopping List: Basic Meal Items

Breakfast: equal to 2 starch exchanges

Cream of Wheat/milk/cinnamon
Oatmeal/milk/cinnamon
Toast/butter/Fruit jam

Morning Snack: equal to 1 starch exchange..........1 meat exchange

Apple......................................cheese
2 cutie oranges.......................egg

Lunch:  equal to 2 starch exchanges.......2 meat exchanges.....1 vegetable exchange

2 bread...................1 cheese/1 ham........lettuce......mayo/mustard
1 bread/fruit jam.......peanut butter.........carrot

Afternoon Snack:  equal to 1 starch exchange/vegetable or protein

Toast and butter
crackers
Trail mix
egg
salad
cheese

Dinner: equal to 3 starch exchanges..........3 vegetable exchanges............3 meat exchanges

potato/chicken/green beans
 
Bed Snack:  1 Starch  

Milk 1cup.

PT with Joint Rolls and Push-ups.

Starting with a glass of water.
(Standing up straight with feet slightly apart.)

Joint Rolls with stretches
:
First one way, then the other way.

Roll the head around
Rotate both shoulders at the same time
Arms with hands grabbing in front and releasing out
(Arms straight out front) Rotate hands at wrists
stretch each wrist, up -down - one side- other side.

Punch out side to side
Punch out up side to up side
punch out down side to down side
(Hands on knees, feet together) Roll knees 
(straiten up foot in front tiptoe, Raise and rotate at ankle then switch to other one.

Leg lift behind, then in front each leg in turn.
(Space feet apart) Stretch by Touching ground then side leg to side leg

down on floor to push -ups 15
roll over lift legs crunches 30
feet on floor crunches 30
on side leg lift 30
other side leg lift 30

sit up, leg out front cross over other leg, twist slow stretch lower back then other side.

Drink 2nd glass of water

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