NCTE11 News and Notes 2

Need some inspiration during these last few days before Winter Break?!  While the following post does not give the NCTE 11 session, National Literature Project, nearly enough justice, I’m sharing a few inspirational tidbits that continue to stick with me since attending a month ago.  I continue to be inspired . . .

~ Meaning is neither in the text nor the reader.  It is in the transaction.

~ Literature helps us work out our relationship with the world around us.  Students have this experience all the time with games, movies, etc.  We can help them see that they can get just as lost in literature!!

~ “Unless you are educated in metaphor, you are not safe to be let loose in the world.”  Robert Frost

~ NAEP reading framework – % of Literature vs. Informational text:    4th grade – 50%, 8th grade – 45%, 12th grade – 30%

~ Young people betweeen the ages of 8 – 18 are using entertainment media 7 hours, 38 minutes a day!!

~ HOW they read matters much less than HOW MUCH they read!!!!  (in other words, the video game magazines are helping their reading as well!!!)

~ Background knowledge only builds from reading.

~ A student, on average, takes 7 seconds to look at a painting and 36 seconds to read a plaque.  In other words, students are much more likely to interpret visuals freely rather than interpret written text.  Students are visual these days!!!!

~ Reading is a way to have tea with an author.  🙂

~ All teaching and learning is relational.  We are creating culture and knowledge!!

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Lesson idea:

A. Write a note to one your favorite authors or teachers.  Include some highlights of that relationship, influences, insights gained because of the relationship, great moments, etc.  Perhaps explore how you have grown with/because of this teacher or author.  How has this author/teacher transformed your thinking?

B.  Exchange letters with your neighbor.  Cirle words that seem to capture the relationship highlighted in your neighbor’s letter.

C.  Use those circled words to create a poem

D.  Once poems are written, ask for volunteers to stand in a line in front of the class.  One at a time, the standing students read one line from their poems.  The teacher (with the help of the students) will move students around to create a “class” poem; place students in the order of lines that build upon one another.

E.  Finally, read the final poem

The moral of this lesson . . . the power of attachment is so much greater than detachment.

“Produce great persons.  The rest follows.”  ~Walt Whitman

 

 

6 Super Foods To Help You Look Younger

 

Nutrition fascinates me – we can cure, build, and sculpt ourselves with food.  When I retire from the teaching profession, I’m delving into the health/fitness world for sure.  Here’s the latest research I discovered.  According to MSN Health & Fitness, the key nutrients in certain foods will help you look younger. My only complaint is I don’t seem to see anything with frosting on the list. 

1. Blood oranges. These are full of antioxidants which decrease aging, increase collagen production and thicken the skin.

2. Shellfish. The fatty acids in shellfish nourish the skin, help maintain skin integrity and keep skin cells performing optimally.

3. Dandelion, turnip and mustard greens. Eating these slightly bitter greens has been shown to lessen your sweet tooth.  (GG hint:  to get my daily dose of greens, I blend mustard greens, a freshly squeezed lemon and strawberry egg white protein in a blender.  Green power smoothie without the bitter taste)

4. Oregano, thyme and parsley. If you have puffy bags under your eyes in the morning, you are likely consuming too much sodium. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic.

5. Crunchy vegetables. Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth — giving you a whiter, brighter smile.

6. Almond milk. Doctors say almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Its natural fatty acids will keep your mind sharp, your immune system strong and your skin glowing.

Go for it.  Even if these don’t tickle your fancy at first read, we’re all looking for some form of fountain of youth, right?  Try it.

 

NCTE11 News and Notes

My school district afforded me the wonderful opportunity to attend my very first National Council of Teachers of English conference held in Chicago, Illinois this year.  I met wonderful national colleagues, many of whom I’ve been conversing with online but never had the opportunity to meet face-to-face, and I returned to school feeling completely motivated and recharged.

 The following is a sampling of tips from a session titled “Zapping Apathy:  Creating a Sense of Community in English Class”      Please see Gary Anderson’s informative blog, What’s Not Wrong, for more detailed information:

1.  Build Community Through Movement:  Chalk Talk:  A silent, non-threatening way to generate ideas, spawn discussion, understand connections.  Here’s my students’ first 1984 Chalk Talk.  (see my sample in picture)

2.  Build Community Through Online Means: 6-Word Memoirs with Wordle: A team-building, creative writing activity.  First, show the following two YouTube videos – First video and Second Video.  Second, students write their own six-word memoirs.  Third, have students go to www.wordle.net and create and a visual of their memoirs.  They’ll be able to play with font, color scheme, etc to fit their subject and make it come to life.

3.  Build Community through Cell Phone Activity (shared by Lee Anne Spillane):  Did you know that if students text Google, 466453, and punch in Define: (followed by the word), Google will text back a definition of that word?!

4.  Build Community through Discussion  – A means to get the quieter students involved. Provide envelopes filled with slips of paper numbered 1 – 10.  Give these envelopes to about 4 students and have those students stand in front of class.  Read a statement and ask students to hold up a slip that represents how strongly they agree with the statement.(1 = strongly disagree; 10 = strongly agree)

Like these samples? . . . see Gary Anderson’s What’s Not Wrong site for more along with the original handouts and Prezi’s from the session.

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There are so many more worthwhile sessions I attended.  For instance, stay tuned for a synopsis of Carol Jago’s Literature Project!!!!

 

Symbols, Signs and Slides

 

Whether or not you are an educator, viewing the two videos below will be worth your while.  Sit back and enjoy the symbolism within our daily lives. . . .

Here is an assignment I recently shared with my two accelerated freshman English classes.  We have a rigorous curriculum to follow in the classroom yet I wanted to give the students opportunity to express their more creative sides.  I came up with this to supplement our study and analysis of symbolism.  Aside from the period during which we watched and discussed “Words”, this is a project they had to complete solely at home on their own.  The student sample below is just one example of how well they ran with this!  

ASSIGNMENT:

In conjunction with our study of “The Scarlet Ibis” and symbolism, watch this video from NPR’s Radiolab to help illustrate how images are contextual. You will complete an assignment afterwards, but first I just want you to watch and enjoy it:  

 

Now search for the word semiotics and define it.  Watch the video again with that definition in mind.  As you watch, write down all of the words presented through the images and sound in the video.  We will discuss how the varied definitions of these words match the context within which they are shown.

For the end result, you are going to create your own video.  You will need to decide on eight words of your choosing.  Four of the eight words must be from our most recent vocabulary list.  You must find at least two different meanings for each word and at least one image to represent each meaning.

Use PhotoPeach, MovieMaker or another program of your choice.  In addition to production of your slideshow, provide a “key” that highlights which words you used along with an explanation of the word definitions.  Happy producing!!! 

 

Polka Dots and Moonbeams

The name itself evokes a dreamy, blissful state.  While shopping for fashionable clothing and eye-catching jewelry may not make all our dreams come true, it can help!!   Finding that perfect dress or blouse or accessory actually can be a step to reaching goals, to building a confidence-enhancing wardrobe, and to creating special occasions! “Create the occasion for the dress!” declares my savvy sis-in-law.  This could be the motto for this popular Los Angeles boutique.  I’ve been to Polka Dots and Moonbeams, located on 3rd Street in West Hollywood, a few times this year since my sis-in-law re-introduced me. Each time, I came out completely satisfied with my unique finds, and I can’t wait to pay another visit very soon!!! See just how satisfied I was last time.  Two bags full!!  ➔➔➔

The Polka Dots and Moonbeams concept is to bring the latest, newest designer collections together under one (adorably adorned) roof.  It’s a one-stop-shop!  Polka Dots & Moonbeams buyers stay on top of the trends, carrying such brands as Hudson Jeans, Milly, Hale Bob, Tarte, and Bailey 44 to name a few.  The boutique carries a perfect mix of well-known designers as well as less mainstream brands.  I am confident when I walk into Polka Dots and Moonbeams that when I walk out, I will leave with pieces I won’t dismayingly spot on others.  Not only does the boutique carry just one item in each size, but the clothing itself is not what one can find at the local mall by any means. As cited on their website, “Our customers come in whether they are looking for the special piece or the whole outfit.”  That’s true for me – I paid a visit at the beginning of summer looking for any ‘new and exciting summer pieces’ as well as later in the summer for a first date outfit. 🙂  On both of these visits, my finds were fulfilled thanks to Polka Dot’s expert shopper, Lorin.  Lorin is one of the fashion savvy people who just look at you and know what will look good on your body-type.  Lorin now knows me by name, knows my likes and dislikes, and knows me!!!  It’s to the point where I simply walk in the door, excitedly chat with Lorin and mosey around while Lorin briskly picks up piece-upon-piece for me.  It makes me feel so . . . . Hollywood!!!  I completely trust her judgment as I find pieces waiting for me in the dressing room that I would never pick up myself but look surprisingly flattering on. Check out me modeling a sampling of my purchases below ➔➔➔

Grading Girl gives Polka Dots and Moonbeams an A+ for fabulously unique, fashion-forward finds, expert, friendly fun fashion advice, and reachable prices. Whether you need one eye-popping necklace or a dress for that wedding next Friday, you will find what you’re looking for at this trendy boutique in the heart of West Hollywood.  Ask for Lorin and tell her Grading Girl sent you.  🙂 Bonus . . . Julia Roberts, Demi Moore, Drew Barrymore, Eva Mendes, Reese Witherspoon . . . to name a few . . . have all been spotted shopping here!!    

Power Up with Power Foods

power foods – 150 delicious recipes with the 38 healthiest ingredients

Metaphorically Speaking

What inanimate object would you compare yourself to?   Check out how some of my students very cleverly describe themselves . . . While not all objects below are inanimate,  you can see, I have beautiful students.

• I am a baseball mitt because I have to be taken care of in order to do what I can do.
• I am an iguana because I am sly and stay out of trouble when I need to.
• I am a foreign film because not everyone understands me.
• I am a pair of Converse shoes because I am laid back and casual.
• I am a pair of dumbells, dangerous if I am wrongly used but excellent if I am being used for the good of others.
• I am a bad trader because I give but don’t require anything in return.
• I am a cup of hot chocolate because I am warm and sweet.
• I am a picture frame because I hold many special memories.
• I am a waterproof jacket because it takes me a while to absorb information
• I am a lamp because I brighten up the dark and give a positive outlook on things.
• I am an ant because I need to live in a large group to survive.
• I am a bill at Congress just waiting for the world to know me.
• I am a tree because I have deep cultural roots.
• I am the internet because I am full of bad jokes and random facts.
• I am a plane because I’m never on time.
• I am a rubber band because I am flexible but I can break.
• I am an elephant because I have a great memory and rarely forget.
• I am a brick wall because nothing will knock me down.

GG Reads – What Alice Forgot

What Would Your 2002 Past Self Think of Your 2012 Present Self?!

 

We all need at least one just-for-fun, “beach read” included in our summer reading list; I’m glad I chose this one as one of mine!

This book really had me contemplating! What if I fell off a cardio machine at the gym (I’m there almost every day!), woke up and thought I was back in 2002? There are so many beautiful events and significant changes that occurred in the last 10 years that I would be shocked! In 2002 at this time, I would be anxiously anticipating to begin my dream job teaching within the district I’ve always wanted to teach (this year marked my 10 year anniversary there!).  I’d be ecstatic and literally bursting with pride that my daughter not only is flourishing at her dream university but landed a full-ride as well.  Whoa – talk about a dream come true!  I’m in a different, completely newly furnished home (I’d say my old self would be happy with the new style), I’m at the gym much more than I ever was (my old self would be thrilled with the leaner muscles but want to stock the fridge with more carbs).  Finally, ten years ago, I was newly divorced – I’ve been loved and have loved but apparently haven’t found my last love yet (my old self would be surprised at this yet it would be sad if I didn’t remember the many beautiful experiences, moments and feelings I’ve gained).  Yes, the person I am today is different from the person I was then . . . but it doesn’t hurt to take a step back sometimes . . . Interested?  . . . Here’s the premise of the book:

Alice Love is twenty-nine years old, madly in love with her husband, and pregnant with their first child. So imagine her surprise when, after a fall, she comes to on the floor of a gym (a gym! she hates the gym!) and discovers that she’s actually thirty-nine, has three children, and is in the midst of an acrimonious divorce.

A knock on the head has misplaced ten years of her life, and Alice isn’t sure she likes who she’s become. It turns out, though, that forgetting might be the most memorable thing that has ever happened to Alice.

Moriarty did a fabulous job of bringing everything together from Alice’s past and present. For me it was hard to put this book down because I wanted to see Alice overcome her present and take the joys from her past and bring them with her to her present time. I think that somehow as we go through the trials of life we forget the joys. It was wonderful to be reminded to remember the good times even better than the bad, and use those good times to overcome the pain of loss and mistakes.  The side stories of her sister, mother and grandmother continue to carry the lesson that the pain we are in now does not influence the joy we can truly have in life. The format in which these side stories are presented worked seamlessly as well.  Moriarty has a way of holding suspense – Alice’s small spurts of memory hint at the mysteries she’s forgotten.  Everything about this book was fun and heartwarming – it was interesting to watch Alice watch her own life from an objective point of view.  There are some serious messages here mixed in with at times very comedic delivery.  I’ll eat my new summer hat if you don’t delight in this read!!

GG gives What Alice Forgot an A+ for a delightful protagonist trying to overcome believable obstacles in this crazy, busy, busy world.

 

A truly good book teaches me better than to read it. I must soon lay it down, and commence living on its hint. What I began by reading, I must finish by acting. ~Henry David Thoreau

 

How Reading is Promoted in GG’s House

 

When I was a little girl, my mother would find me with a flashlight under my bedspread reading past my bedtime.  I’ve been reading since as long as I can remember – honestly, I can still visualize the pictures in my head of the first book I learned to read by myself.  I’m happy to say I’ve passed this passion on to my successful, driven college-age daughter, and am now relishing the sharing sessions with my precious niece who hands me books to read again and again.  As summer is upon us, there are many blogs out there divulging how to promote summer reading.  I’d like to add mine to the pile with a twist of my personal methods, quirks and habits I use to promote reading in my own home:

~ Walk into my home and you won’t find a room that doesn’t have a book and/or magazine thrown or displayed in it.

~  Every holiday gift collection (Christmas, bday, Easter basket, etc) included books.  Books were as exciting to receive as toys.  Today, my daughter’s passion for shoes gives books a run for their money but they are still exciting nonetheless.

~ I read every day and made sure I did so in front of my daughter.  I write and journal frequently, and bought her journals of her own through the years.  Oh the lucky soul who finds my hidden journals someday.  😉

~ Every so often, we’d have “reading sessions.” I’d set up pillows and/or stuffed animals in a circle on the floor.  I’d grab my book, my daughter would grab hers, we’d gather in the circle and read to our hearts content.  We still have reading sessions on quiet summer evenings – sans the pillow circle these days – just a quiet time on the couch when we’ll both read, stop and share.

~Bi-weekly library check-out visits were treated as special events.  I would never put a limit on the number of books we could bring home; we’d always walk out of there with AT LEAST ten books when my girl was little.

~ I’d peruse our local library’s event calendar and be sure to regularly take part in the storytelling sessions.

~ Speaking of the library, my daughter participated in the local library’s summer reading program every year.  These programs are an absolutely fabulous way to keep kids learning as the summer rolls along.

~ I’d buy action figures or dolls of favorite characters from books to extend the story engagement.

~ Regular trips to the bookstore were also treated as special events and usually ended with scanning our new treasures over ice cream.  Don’t tell my daughter I’m telling you, but she still enjoys taking a trip to our local B & N on late summer evenings with one of her good friends . . . just because.  An English teacher-mom dream come true. 🙂

~ Whenever we vacationed or took long trips, we’d bring books for the rides. Reading always makes time fly.  Books accompanied us to doctor and dentist visits too.  This kept the ants out of our pants waiting for those delayed doctors.

~ Of course, up until she was in her upper teens we’d have, without fail, nightly story time when I would read aloud for about 10 – 20 minutes before bed.  I did that literally since she was one day old and wouldn’t give up any of those moments.  As both a reading teacher and a parent, I can say this may have been the most significant activity I shared with my child to promote her lifelong journey of reading, learning and discovering.

Happy Reading this summer.  Above everything else, just sit back and enjoy the gifts that reading brings us!!

Involving Parents in the Classroom #1

One of my goals as a teacher this year is to improve my communication with parents and involve them more in the classroom.  Yes, I’ve been sending class newsletters, calling, emailing and meeting with parents more . . . but somehow there still seems to be a disconnect between a child’s day in high school and life at home.  Here’s an idea I came up with for my honors freshmen who are in the midst of studying Shakespeare’s “Romeo & Juliet.”  As I think of more parent involvement ideas, I’ll share them.  Please share your ideas as well!

Instructions on our class blog:

Some teenagers don’t have any qualms over their parents approving dates, believing it is simply one more way parents show their care and concern.  Other teens feel that this is not necessary and, furthermore, shows parents don’t trust a teen’s judgment.    What do you feel?  Should your parents approve of the people you choose to date?

Write a blog in which you respond to this persuasive prompt in the same format that you’ve been responding to with the practice prompts in class.

In your response, take a position on this question.  You may write about either one of the two points of view given, or you may present a different point of view on this question.  Use specific reasons and examples to support your position.

Once your response is complete, I will be inviting your parents to comment on your blogs.  Regardless of their points of view, this will be a chance for your parents to share in your writing and, indirectly, share in our study of “Romeo and Juliet.”  My hope is that this spurs some interesting comment feeds!

"Swear not by the moon, the inconstant moon . . ."

 

Parent Letter:

Dear E108 Parents,

With the celebrated observance of Shakespeare’s birthday this past weekend, it’s fitting that I’m inviting you to share in our study of “Romeo and Juliet” this week.

As you can check out on our class site, __________________ , the students are responding to the following prompt: Some teenagers don’t have any qualms over their parents approving dates, believing it is simply one more way parents show their care and concern. Other teens feel that this is not necessary and, furthermore, shows parents don’t trust a teen’s judgment. What do you feel? Should your parents approve of the people you choose to date? They are to have this complete by this Friday, April 29th.

Here’s where the fun begins! Once they complete their responses, I’m inviting you to respond to their answers. Do you agree or disagree? Why or why not? Does your child’s response surprise you? Feel free to comment in any way you wish; for instance, comments on your child’s writing are very welcome as well. My hope is that this spurs some interesting dialogue and motivates your child’s writing even further. Please respond by Friday, May 6th. I really look forward to your involvement. If you have any questions, concerns or suggestions whatsoever, please do not hesitate to contact me.

By the way, your child may come home and tell you that I brought mini-cupcakes in to celebrate the Bard’s special day. We each had a small treat today not only to celebrate our author’s day but to revel for a moment in our hard work over the past couple of weeks with practice ACT essay writing. As you know, the students have been writing numerous in-class essays addressing issues within “Romeo and Juliet” as well as persuasive prompts addressing issues pertaining to high school life. Concentrating on focus, elaboration and support is crucial to effective writing, and I’m proud that each and every student is displaying improvement. If you don’t hear from me personally via email or phone over the next week, and would like to speak about your child’s writing, please don’t hesitate to contact me.

In the meantime, as Shakespeare once wrote, “It is not in the stars to hold our destinies but in ourselves.” Have a beautiful, safe, and healthful week!

**Next newsletters – Expectations for Great Expectations, Final Exam Tips, Summer Reading and Summer Blogging suggestions

 

The verdict – Out of 30 students , three sets of parents did not particpate.  (I  had these 3 students anticipate how they believed their parents would respond and proceed from there).  Some parents emailed me back stating they couldn’t wait to begin; others called eagerly with questions on specific how-tos for logging on and commenting. I may even have hooked a few on blogging themselves!  Here is a sampling of student-parent interactions:

Cassidy’s Blog – Cassidy’s father took advantage of the opportunity and posted a set of suggestions to improve parent/child communication

Marley’s Blog – Both Marley’s mother and father took turns to comment.

Austin’s Blog – Austin and his father continued an engaging feed of comments.

The follow-up:  Students read excerpts from The Office of Christian Parents: Shewing How Children Are To Be Gouerned throughout All Ages and Times of Their Life, all articles written in the 1600s dealing with parenting.  After analyzing main parental principles, the class compared parenting today to parenting during the Elizabethan era.

What I will do differently next year:  Next year I will have two sections of accelerated freshmen.  I plan on getting their blogs up and running right away within the first week of school; furthermore, I plan on involving parents within the first month of class.  My goal is to complete at least one parent virtual involvement per quarter.  I will keep GG readers posted!

Babies Make the Best Teachers

A needed piece of sunshine and moonbeams on this evening . . . .

Spend some time with a baby and you’ll understand what life is all about.  Babies love unconditionally.  They are not selective or judgmental or prejudice. Babies are joyful and happy just because. Babies find wonder in the most trivial pursuits and revel in how wondrous this world truly is.  Babies can smile even in the midst of a crying spell.  In The Power of Intention, Dr. Wayne D. Dyer declares it well:

• “Just watch little babies.  They’ve done nothing to be so happy about.  They don’t work; they poop in their pants; and they have no goals other than to expand, grow, and explore this amazing world.  They love everyone, they’re completely entertained by a plastic bottle or goofy faces, and they’re in a constant state of joy.”

“Constant state of joy” . . . I really like that.  Even if you don’t have a special baby in your life, you certainly were once this blissful as a babe yourself.  I’m a firm believer that we can reach that state again if we just be.   Take Dr. Dyer’s advice and “vow to emulate” a baby’s joy.

 

Baked Pasta with Chicken Sausage – DELIZIOSO DISH!

I’ve been making this dish since I found it in Martha Stewart’s Everyday Food a few years ago.  I make it often for special people in my life!  I’ve cleaned it up by replacing the heavy cream in the sauce with fat free half & half – it tastes just as scrumptious.  Buon appetito!!!!

Baked Pasta with Chicken Sausage

– 16 oz rigatoni (whole grain or wheat)

-1 tbsp olive oil
-1 medium red onion, chopped
-4 cloves garlic, minced
-1/4 cup vodka (optional)
–1 can (28 oz.) whole tomatoes with juice, lightly crushed with hands
-1/2 tsp dried oregano
–1/2 cup fat free half & half
-10 ounces baby spinach
-12 ounces chicken sausage, halved lengthwise & sliced 1/4 inch thick (I use apple chicken sausage)
-6 ounces fontina cheese (4 ounces cut into 1/2 inch cubes and 2 ounces coarsely grated)
-1/4 cup grated parmesan cheese

Directions:
1. Boil a large pot of salted water. Once boiling, add pasta and cook until al dente, according to package directions. Add spinach, cooking just until wilted. Drain and return contents to pot.
2. While water is coming to a boil, heat oil is a separate skillet over medium heat. Add chopped onion, cooking until translucent (approximately 3 minutes). Stir in garlic. Remove skillet from heat, stir in vodka, and return to heat, cooking until almost evaporated (about 1 minute).
3. Stir in tomatoes and oregano, cooking for 10-15 minutes, until tomatoes are falling apart. Add half & half and cook until warmed through (5 minutes). Season with salt and pepper.
4. Add tomato sauce, sausage, and the cubed cheese to the large pot with the pasta. Toss with a large spoon to coat. Season with salt and pepper. Divide into baking dishes (I use one 9 x 13 and one 8-inch square). Top with remaining shredded cheese and parmesan. Bake at 400 degrees until browned and crisp (20-30 minutes).

**To freeze–prepare dish (except the extra cheese on top) and let it cool. Cover with plastic wrap and freeze. To bake, do not thaw. Remove from freezer, take off plastic wrap, cover with foil, and bake at 400F for 1 1/2-1 3/4 hours. Remove foil, top with additional cheese, and bake for 20-30 more minutes.  It truly tastes just as delicious from frozen!!

Eat Clean GUARANTEED Daily Diet

The safe, effective, GUARANTEED way to lose fat!!

I followed this diet two years ago and lost 6% body fat and 10 pounds gradually within 9 weeks.  A few friends have been asking me about this for some time.   Adjust the grams and calories according to your weight. As long as your total calories amounts to 30 – 35% protein, 40% carbohydrate and 25 – 30% fat, you’ll be losing those lbs while gaining lean muscle.

MY INTAKE:  110 grams Protein = 440 calories; 125 grams Carbs = 500 calories; 29 grams Fat = 260 calories – – – – 1200 calories total per day

Once you calculate your daily intake, here’s the servings per food groups you should include:

Food Group  &  Number of Servings

Bread  – 3
Fruit –  3
Nonfat Milk – 3
Vegetable – 4
Protein Sources
Very Lean – 7
Lean – 5
Medium Fat – 1
Fat – 4

 

 

 

 

 

 

Now here’s an example of how I use this plan:

Breakfast – Water

1 bread = 1/2 cup oatmeal

1 milk = 1 cup fat free milk (used to make my oatmeal)
1 fruit = 2 tb blueberries
1 medium-fat protein = 1 whole egg, hard boiled
1 very lean protein – 2 egg whites
1 fat = 1 tb flaxseed on oatmeal

Snack – Water
1 vegetable = 1 cup mini carrots
1 fat = 6 almonds

Lunch – Water
1 bread = turkey breast wrap
2 vegetable = fill wrap with veggie choices
4 very lean protein = 3 oz turkey
1 fat = 1 oz cheese
free – dijon mustard

Preworkout Snack -Water
Milk = 1 cup plain greek yogurt
1 Fruit = 3/4 cup blueberries

Workout
Water!!!!

Postworkout Smoothie
1 fruit = 1 1/4 cup whole strawberries
1 milk = 1 c fat-free milk
2 very lean protein = 14 g whey protein

Dinner – Green Tea
1 bread = 1/2 baked sweet potato
1 vegetable = 1/2 c asparagus
5 lean protein = 5 oz. wild salmon
1 fat = 1 tsp olive oil for salmon

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