Tag Archives: empty calories

Daily Tracker Monday, April 09, 2012

Posted on April 10, 2012 | Leave a comment

I am into the grove of daily activity as I have been getting a minuium of 30 minutes combined activity every day this week. I should finish up the week wit hover 60 AP for the week. The Whiskey soda has reduced my intake of empty calories dramatically.

PointsPlus® Tracker entries

Monday, April 09, 2012

Morning
1/2 cup(s) fat free salsa
0
1  large banana(s)
0
2  tsp peanut butter
2
1  slice(s) toasted wheat bread
2
3  cup(s) black coffee
0
Breakfast Fratatta
2
Subtotal 6
Midday
1  cup(s) new england clam chowder
5
1/2 item(s) ham & cheese sandwich
5
Subtotal 10
Evening
1  serving(s) white wine
3
1  piece(s) apple pie (prepared from recipe)
11
1  Seafood Pasta
9
Subtotal 23
Anytime
1  cup(s) 2% reduced fat milk
3
1  serving(s) Jolly Rancher Jelly Beans, Original Flavors
4
3  cup(s) reduced-fat microwave-popped popcorn (94% fat-free)
2
1  Whiskey Old Fashion (LIGHT)
1
Subtotal 10
Food PointsPlus values total used 49
Food PointsPlus values remaining 1
Activity
20 min housework, low effort
2
20 min aerobics, step
6
Activity PointsPlus values earned 8
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Daily Tracker Sunday, April 08, 2012

Posted on April 9, 2012 | Leave a comment

What a great Easter! I got in my 20 min of activity, and after lunch I walked the dog to bring up my activity to a 1/2 hour. I even found a lighter way for reducing my empty calories. If I ate it I tracked it. The pre-planning was a success, I planned to use some of my weekly points to cover some Easter dinner treats and all went very well.

PointsPlus® Tracker entries

Sunday, April 08, 2012

Morning
1  large egg(s)
2
1  item(s) whole-wheat English muffin(s)
3
1  pattie(s) cooked beef or pork sausage(s)
3
1  tsp mustard
0
1  large banana(s)
0
Subtotal 8
Midday
1  item(s) turkey sandwich
7
1  medium orange(s)
0
1  serving(s) white wine
3
Subtotal 10
Evening
3  slice(s) cooked lean ham
5
1  serving(s) Green Beans
0
1  piece(s) apple pie (prepared from recipe)
11
1  item(s) dinner roll(s)
5
1  serving(s) white wine
3
1  cup(s) 2% reduced fat milk
3
1  Cauliflower au-rick
3
2  Deviled Eggs
6
Subtotal 36
Anytime
1  serving(s) Jolly Rancher Jelly Beans, Original Flavors
4
1  square(s) 60-69% dark chocolate
4
3  Whiskey Old Fashion (LIGHT)
2
Subtotal 10
Food PointsPlus values total used 64
Food PointsPlus values remaining 0

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Daily Tracker Tuesday, April 03, 2012

Posted on April 4, 2012 | Leave a comment

A good finish to the week. I got in a lot of extra fiber and bumped my activity to 53 points this week. I was able to control my empty calories and I feel I did well with my tracking. For the most part I got in all of my good health guidelines. Weigh-In is later today and I am feeling positive that there will be change for the better.

PointsPlus® Tracker entries

Tuesday, April 03, 2012

Morning
1/2 cup(s) Egg substitute
1
1  tsp unsalted butter
1
1  medium orange(s)
0
3  slice(s) crisp cooked bacon
4
1  item(s) whole-wheat English muffin(s)
3
3  cup(s) black coffee
0
Subtotal 9
Midday
1  cup(s) cooked whole wheat pasta
4
1/2 cup(s) meat sauce
5
2  cup(s) mixed greens
0
2  Tbsp low-fat vinaigrette salad dressing
1
2  large banana(s)
0
Subtotal 10
Evening
8  oz cooked lean boneless pork chop
9
1  cup(s) cooked collard greens
0
1/2 cup(s) canned baked beans without salt
3
2  serving(s) white wine
7
Subtotal 19
Anytime
5  cup(s) reduced-fat microwave-popped popcorn (94% fat-free)
3
40  item(s) peanuts
5
2 1/2 fl oz whiskey
6
Subtotal 14
Food PointsPlus values total used 52
Food PointsPlus values remaining 0
Activity
20 min aerobics, step
6
30 min housework, low effort
3
Activity PointsPlus values earned 9
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Daily Tracker Monday, April 02, 2012

Posted on April 3, 2012 | Leave a comment

A good Monday. I was able to increase my workout routine to 20 minutes and will try that again tomorrow. Had lots of filling food, kept my empty calories down. A notable success was that when I went out for dinner I ordered a very healthy burrito and had them leave off the tortillas and just put it in a bowl.

PointsPlus® Tracker entries

Monday, April 02, 2012

Morning
1  large egg(s)
2
1  item(s) whole-wheat English muffin(s)
3
1  medium orange(s)
0
3  cup(s) black coffee
0
1  tsp mustard
0
Subtotal 5
Midday
1/2 cup(s) cream of mushroom soup
5
1  cup(s) plain fat-free yogurt
3
1/2 cup(s) cherries
0
2  cup(s) mixed greens
0
1/2 medium English cucumber(s)
0
2  slice(s) cooked skinless light turkey meat
4
2  Tbsp fat-free italian salad dressing
1
Subtotal 13
Evening
1/2 cup(s) canned baked beans without salt
3
1/4 cup(s) cooked mashed acorn squash
0
1/2 cup(s) cooked brown rice
3
1  item(s) grilled chicken breast fillet(s)
3
1  can(s) beer
5
1/2 cup(s) fat free salsa
0
Subtotal 14
Anytime
1  large banana(s)
0
1  oz pepperoni
4
40  item(s) peanuts
5
3 1/2 fl oz whiskey
8
Subtotal 17
Food PointsPlus values total used 49
Food PointsPlus values remaining 1
Activity
30 min housework, low effort
3
20 min aerobics, step
6
Activity PointsPlus values earned 9
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

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Daily Tracker Wednesday, March 28, 2012

Posted on March 29, 2012 | Leave a comment

I tracked well yesterday and was able to reduce my empty calories. In keeping with my goal to loose weight I introduced an aerobic routine this morning to build and tone core strength, it was 15 minutes of ______ (you can fill in the blank space). I will continue as I need the added push in my overall journey.

PointsPlus® Tracker entries

Wednesday, March 28, 2012

Morning
1  item(s) toasted English wheat muffin(s)
3
1  pattie(s) cooked 95% lean ground beef
3
1  large egg(s)
2
3  cup(s) black coffee
0
Subtotal 8
Midday
12  oz low-fat milk
4
1  item(s) 6″ Low Fat Sandwiches with 6g of Fat or Less (9-Grain Wheat Bread) 6″ Subway Club® Sandwich
8
1  small fresh apple(s)
0
Subtotal 12
Evening
2  item(s) beef fajita(s)
13
1  item(s) margarita
9
12  chip(s) tortilla chips
4
1/2 cup(s) fat free salsa
0
Subtotal 26
Anytime
5  cup(s) reduced-fat microwave-popped popcorn (94% fat-free)
3
1  serving(s) white wine
3
Subtotal 6
Food PointsPlus values total used 52
Food PointsPlus values remaining 0
Activity
30 min housework, low effort
3
Activity PointsPlus values earned 3

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Daily Tracker Tuesday, March 27, 2012

Posted on March 28, 2012 | Leave a comment

It was my birthday yesterday and I think I did great on my eating and tracking. Overall this week I did use almost all of my weekly allowance, but also got in more activity this week. Weigh-In is later today and I am expecting to stay the same or up slightly.

PointsPlus® Tracker entries

Tuesday, March 27, 2012

Morning
1  item(s) whole-wheat English muffin(s)
3
1  oz low-fat shredded Cheddar cheese
1
1  medium orange(s)
0
1  tsp unsalted butter
1
1/2 cup(s) fat free salsa
0
3  cup(s) black coffee
0
Breakfast Fratatta
2
Subtotal 7
Midday
3  item(s) soft fast food taco(s)
11
6  fl oz sangria
4
1/4 cup(s) cooked black beans
1
Subtotal 16
Evening
1/2 fillet(s) cooked wild Coho salmon fillet(s)
7
1  cup(s) cooked asparagus
0
2  serving(s) red wine
7
Subtotal 14
Anytime
1  cup(s) 2% reduced-fat cottage cheese
5
1  cup(s) fresh blueberries
0
3 1/2 fl oz whiskey
8
1  square(s) 60-69% dark chocolate
4
Subtotal 17
Food PointsPlus values total used 54
Food PointsPlus values remaining 0
Activity
30 min housework, low effort
3
Activity PointsPlus values earned 3
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Daily Tracker Sunday, March 25, 2012

Posted on March 26, 2012 | Leave a comment

A good Sunday, spent the weekend with my grandson and just hung out. Lots of good food and tracked it all. I used 14 of my weekly allowance to compensate and  also got in more walking.

PointsPlus® Tracker entries

Sunday, March 25, 2012

Morning
1  large banana(s)
0
3  cup(s) black coffee
0
1/4 cup(s) sausage gravy
4
1  medium orange(s)
0
2 1/2 small biscuit(s)
8
Subtotal 12
Midday
1  serving(s) meatballs with sauce
13
1  cup(s) cooked whole wheat pasta
4
1  serving(s) white wine
3
Subtotal 20
Evening
2  serving(s) red wine
7
1  Taco Salad home made
10
Subtotal 17
Anytime
1  serving(s) Breyers Ice Cream, Vanilla
4
4 1/2 fl oz whiskey
11
Subtotal 15
Food PointsPlus values total used 64
Food PointsPlus values remaining 0
Activity
15 min Walking the dog
1
30 min housework, low effort
3
Activity PointsPlus values earned 4
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

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Daily Tracker Saturday, March 24, 2012

Posted on March 25, 2012 | Leave a comment

A great day, I was able to get out and enjoy the first real spring day. Walked to lunch, got my house and office cleaned. I enjoyed the hamburger and fries and used my weekly points allowance to cover the points. Dinner was lighter, and we did have some ice cream, but it was a 1/2 cup serving.

PointsPlus® Tracker entries

Saturday, March 24, 2012

Morning
1  pattie(s) cooked beef or pork sausage(s)
3
1/2 cup(s) scrambled egg(s)
5
1  item(s) toasted English wheat muffin(s)
3
3  cup(s) black coffee
0
Subtotal 11
Midday
1  can(s) beer
5
20  item(s) french fries
11
1  tsp mustard
0
1  item(s) hamburger on bun, without garnishes
10
1  leaf/leaves shredded or chopped butterhead lettuce, includes boston & bibb types
0
1  large egg(s)
2
2  slice(s) fresh tomato(es)
0
Subtotal 28
Evening
2  slice(s) crisp cooked bacon
3
5  oz cooked centre loin pork, lean and fat
7
1  cup(s) cooked collard greens
0
1  serving(s) red wine
4
Subtotal 14
Anytime
1  serving(s) Breyers Ice Cream, Vanilla
4
3 1/2 fl oz whiskey
8
1  oz pepperoni
4
Subtotal 16
Food PointsPlus values total used 69
Food PointsPlus values remaining 0
Activity
30 min walking, (slow pace, 3.0 mph or less)
3
60 min housework, moderate effort
8
Activity PointsPlus values earned 11
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

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Daily Tracker Friday, March 23, 2012

Posted on March 24, 2012 | Leave a comment

A great Friday, again I had cottage cheese to get in my milk. I was able to keep my empty calories in check and wound up under in my daily points by 1.

PointsPlus® Tracker entries

Friday, March 23, 2012

Morning
1  slice(s) toasted wheat bread
2
2  tsp peanut butter
2
1  medium orange(s)
0
Breakfast Fratatta
2
Subtotal 6
Midday
1  item(s) Natural Casing Cooked Bratwurst
8
2  oz sour pickle(s)
0
1  can(s) beer
5
Subtotal 13
Evening
2  slice(s) medium thin crust pizza with one meat topping
11
1  serving(s) white wine
3
Subtotal 14
Anytime
4 1/2 fl oz whiskey
11
1  cup(s) 2% reduced-fat cottage cheese
5
1/2 cup(s) cherries
0
Subtotal 16
Food PointsPlus values total used 49
Food PointsPlus values remaining 1
Activity
15 min Walking the dog
1
30 min housework, low effort
3
Activity PointsPlus values earned 4
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

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Daily Tracker Thursday, March 22, 2012

Posted on March 23, 2012 | 1 Comment

An uneventful Thursday, oh yeah the weekend is coming looking forward to a quite time at home, no travel. Tracked well cut my empty calories and got my milk in by having some cottage cheese with a banana. Thank you meeting group for the suggestion on the cottage cheese.

PointsPlus® Tracker entries

Thursday, March 22, 2012

Morning
1/2 cup(s) Egg substitute
1
1  slice(s) toasted wheat bread
2
3  cup(s) black coffee
0
1  pattie(s) cooked beef or pork sausage(s)
3
1  medium orange(s)
0
2  tsp peanut butter
2
Subtotal 8
Midday
1  large cremini mushroom(s)
0
1  slice(s) uncooked red onion(s)
0
1  item(s) french roll(s)
3
3  oz cooked trimmed beef chuck (arm pot roast)
7
1  tsp unsalted butter
1
Subtotal 11
Evening
1  item(s) vietnamese spring roll(s)
2
3  item(s) steamed vegetarian pot sticker (3 1/2-in x 2-in each)
3
1/2 cup(s) cooked white rice
3
1  cup(s) chinese vegetables with beef
7
Subtotal 15
Anytime
1  large banana(s)
0
1  cup(s) 2% reduced-fat cottage cheese
5
5  cup(s) reduced-fat microwave-popped popcorn (94% fat-free)
3
4 1/2 fl oz whiskey
11
Subtotal 19
Food PointsPlus values total used 53
Food PointsPlus values remaining 0
Activity
30 min housework, low effort
3
Activity PointsPlus values earned 3
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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