Tag Archives: power foods

Daily Tracker Wednesday, May 09, 2012

Posted on May 10, 2012 | Leave a comment

For the I did weigh-in yesterday and i broke that plateau I was on for 6 weeks and I am down finally! It was not easy and sometimes frustrating when the scale does not budge but I stuck to the program.

Work has been very busy and it also helps that I bring my food with me so no snacking and eating regular meals keeps me from over eating at dinner. The activity was great and I took the stairs instead of the elevator.

PointsPlus® Tracker entries

Wednesday, May 09, 2012

Morning
1  slice(s) toasted wheat bread
2
1/2 cup(s) fat free salsa
0
1  medium orange(s)
0
2  tsp peanut butter
2
3  cup(s) black coffee
0
Breakfast Fratatta
2
Subtotal 6
Midday
2  Tbsp fat-free ranch salad dressing
1
2  cup(s) mixed greens
0
1  item(s) turkey sandwich
7
2  cup(s) reduced-fat microwave-popped popcorn (94% fat-free)
1
Subtotal 9
Evening
2  serving(s) white wine
7
2  cup(s) Featured Salads Shrimp and Crab Louie
7
2  piece(s) cornbread
7
1  tsp unsalted butter
1
1  serving(s) Breyers Ice Cream, Vanilla
4
Subtotal 26
Anytime
2 1/2 fl oz whiskey
6
Subtotal 6
Food PointsPlus values total used 47
Food PointsPlus values remaining 3
Activity
60 min walking, (slow pace, 3.0 mph or less)
6
Activity PointsPlus values earned 6
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Posted in Weight Loss, Work

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Daily Tracker Thursday, May 03, 2012

Posted on May 4, 2012 | Leave a comment

Well it was great to get home. The end of a long but productive road trip for work. It is Oregon so it was raining.

I had a better day of planning for my drive and kept to my plan. I was even able to stop at my favorite deli for a German Sausage and beer for lunch.

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PointsPlus® Tracker entries

Thursday, May 03, 2012

Morning
1  large banana(s)
0
4  oz plain fat-free yogurt
2
2  large whole hard-boiled egg(s)
4
1  cup(s) cooked instant oatmeal
4
4  oz low-fat milk
1
Subtotal 11
Midday
1  item(s) plain sausage roll(s)
10
1  can(s) beer
5
Subtotal 15
Evening
1  serving(s) white wine
3
2  cup(s) mixed greens
0
1 1/2 fl oz whiskey
4
Seafood Pasta
9
Subtotal 16
Anytime
1  cup(s) uncooked carrot(s)
0
1/2 cup(s) grapes
0
1/2 cup(s) uncooked celery
0
3  stick(s) Smoked flavored string cheese
4
Subtotal 4
Food PointsPlus values total used 46
Food PointsPlus values remaining 4
Activity
15 min walking, (slow pace, 3.0 mph or less)
1
Activity PointsPlus values earned 1
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Posted in Travel, Weight Loss, Work

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Daily Tracker Tuesday, April 10, 2012

Posted on April 11, 2012 | Leave a comment

I ended the week with 66 activity points! For lunch I created a Giant Salad (pic on post) I wanted bulk and I got it. I again had success in reducing my empty calories by mixing a small amount of whiskey with club soda. Weigh – In later today and I am looking forward to a great loss.

PointsPlus® Tracker entries

Tuesday, April 10, 2012

Morning
1/2 cup(s) fat free salsa
0
2  tsp peanut butter
2
1  medium orange(s)
0
1  slice(s) toasted wheat bread
2
3  cup(s) black coffee
0
Breakfast Fratatta
2
Subtotal 6
Midday
2  cup(s) mixed greens
0
1  item(s) dinner roll(s)
5
1  slice(s) Cheddar or colby cheese
3
1  slice(s) cooked lean ham
2
2  Tbsp fat-free italian salad dressing
1
2  cup(s) uncooked Cabbage (all varieties)
0
3  Tbsp minced onion
0
1/8 cup(s) fresh mushroom(s)
0
1  small fresh tomato(es)
0
6  oz English cucumber(s)
0
Subtotal 11
Evening
5  oz lechon asado (roast pork)
7
2  serving(s) red wine
7
1  cup(s) cooked green cabbage
0
1  cup(s) cooked carrot(s)
0
Subtotal 14
Anytime
1  oz pepperoni
4
1  serving(s) Jolly Rancher Jelly Beans, Original Flavors
4
2  square(s) 60-69% dark chocolate
9
1  Whiskey Old Fashion (LIGHT)
1
Subtotal 18
Food PointsPlus values total used 49
Food PointsPlus values remaining 1
Activity
20 min aerobics, step
6
15 min Walking the dog
1
20 min housework, low effort
2
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 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 Friday, April 06, 2012

Posted on April 7, 2012 | Leave a comment

Today I did not want to exercise, but I did my 20 minutes and felt good about it. I knew that if I did not get in the exercise I would hear about it. I did use some of my weekly points and that enhanced that I made the right decision about getting in the extra activity.

PointsPlus® Tracker entries

Friday, April 06, 2012

Morning
1/2 cup(s) fat free salsa
0
1  Tbsp peanut butter
3
3  cup(s) black coffee
0
3  oz cooked trimmed beef cube steak
4
1/2 cup(s) Egg substitute
1
1  medium orange(s)
0
1  item(s) whole-wheat English muffin(s)
3
Subtotal 11
Midday
1  cup(s) miso soup
2
4  medium rainbow sushi roll
3
4  piece(s) nigiri sushi
3
4  piece(s) california roll sushi
4
Subtotal 12
Evening
8  oz cooked trimmed beef eye round steak or roast
9
1  Tbsp sour cream
1
1  serving(s) Green Beans
0
2  serving(s) red wine
7
1  large plain baked potato(es)
5
Subtotal 22
Anytime
1  large banana(s)
0
1 1/2 serving(s) Jolly Rancher Jelly Beans, Original Flavors
6
3 1/2 fl oz whiskey
8
1  slice(s) Cheddar or colby cheese
3
5  cracker(s) Triscuit Rye with caraway seeds whole wheat crackers
3
Subtotal 20
Food PointsPlus values total used 65
Food PointsPlus values remaining 0
Activity
30 min housework, low effort
3
20 min aerobics, step
6
15 min Walking the dog
1
Activity PointsPlus values earned 10
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

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Posted in Weight Loss

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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

→ Leave a comment

Posted in Weight Loss

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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

Posted in Weight Loss

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Daily Tracker Sunday, April 01, 2012

Posted on April 2, 2012 | Leave a comment

A great day, celebrated my grandsons birthday with a great lunch and video games. Had a small piece of cake and limited my empty calories. Played some Xbox Kinect games. I was even able to get in some more of my “any one can do 10 minutes” of exercise plan.

PointsPlus® Tracker entries

Sunday, April 01, 2012

Morning
1  large egg(s)
2
1  tsp unsalted butter
1
1  slice(s) toasted wheat bread
2
1  serving(s) Chicken Sausage Links
3
1  medium orange(s)
0
Subtotal 8
Midday
1  cup(s) beef stew
7
1  serving(s) red wine
4
1/2 cup(s) cooked polenta
3
1/2 piece(s) homemade cake with icing
7
Subtotal 21
Evening
2  oz smoked boneless haddock
1
1/2 cup(s) canned oysters
2
3 1/2 fl oz whiskey
8
10  cracker(s) Triscuit Rye with caraway seeds whole wheat crackers
5
1  medium orange(s)
0
1/2 cup(s) sweet red pepper(s)
0
1/2 cup(s) English cucumber(s)
0
1  slice(s) Cheddar or colby cheese
3
Subtotal 19
Anytime
40  item(s) peanuts
5
Subtotal 5
Food PointsPlus values total used 53
Food PointsPlus values remaining 0
Activity
10 min aerobics, step
3
30 min housework, low effort
3
Activity PointsPlus values earned 6
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

Posted in Weight Loss

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Daily Tracker Thursday, March 29, 2012

Posted on March 30, 2012 | Leave a comment

A good day for tracking and exercise. I am looking forward to working out again (I know, I know) as I was able to keep in control and not use any of my weekly points.

PointsPlus® Tracker entries

Thursday, March 29, 2012

Morning
1  medium orange(s)
0
3  cup(s) black coffee
0
1  oz low-fat shredded Cheddar cheese
1
Breakfast Fratatta
2
Subtotal 3
Midday
2  can(s) beer
10
1  serving(s) Salads Market Chopped Salad
13
Subtotal 23
Evening
1  serving(s) white wine
3
3  oz cooked lean boneless pork chop
3
1  medium plain baked potato(es)
4
2  Tbsp sour cream
1
Greens and Bacon
1
Subtotal 12
Anytime
2 1/2 fl oz whiskey
6
1  serving(s) Breyers Ice Cream, Vanilla
4
Subtotal 10
Food PointsPlus values total used 48
Food PointsPlus values remaining 2
Activity
30 min housework, low effort
3
15 min aerobics, step
5
Activity PointsPlus values earned 8
Check off these important items daily:
Liquids
       		 Milk & Milk Products
  
Fruit & vegetables
       		 Multivitamin/Mineral
Healthy Oil
  		 Activity

→ Leave a comment

Posted in Weight Loss

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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

→ Leave a comment

Posted in Weight Loss

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