Tag Archives: power foods

Daily Tracker Friday, February 17, 2012

Posted on February 18, 2012 | Leave a comment

A long work day. I planned by packing my lunch to stay on track. When I got home I had a controlled and portioned dinner and opted out of the tortillas. I was under my points however I was satisfied and left it that way. I have been wanting something sweet, so I bought a large fresh fruit salad from the market no sugar just grapes, melons, pineapple and apples all cut up and easy.

PointsPlus® Tracker entries
Friday, February 17, 2012

Morning
3  cup(s) black coffee
0
1  oz low-fat shredded Cheddar cheese
1
1  medium orange(s)
0
1  slice(s) toasted wheat bread
2
2  tsp peanut butter
2
Breakfast Fratatta
2
Subtotal 7
Midday
2  slice(s) whole-wheat bread
3
2  slice(s) fresh tomato(es)
0
1  grande Classic Espresso Drinks Skinny Latte
3
1  leaf/leaves shredded or chopped butterhead lettuce, includes boston & bibb types
0
1  medium orange(s)
0
1  Tuna Salad Larry
5
Subtotal 11
Evening
1  Tbsp sour cream
1
1  Taco Salad home made
10
Fresh Fruit Salad
0
Subtotal 11
Anytime
4 1/2 fl oz whiskey
11
Subtotal 11
Food PointsPlus values total used 40
Food PointsPlus values remaining 10
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , , , ,

Daily Tracker Wednesday, February 15, 2012

Posted on February 16, 2012 | Leave a comment

A great beginning to my tracking. Added more power foods into my day and reduced my empty calories by half. Was very satisfied and I was able to keep well within my daily points plus allowance.

PointsPlus® Tracker entries
Wednesday, February 15, 2012

Morning
1  pattie(s) cooked 95% lean ground beef
3
1  item(s) whole-wheat English muffin(s)
3
1  medium orange(s)
0
1  large egg(s)
2
3  cup(s) black coffee
0
Subtotal 8
Midday
1  grande Classic Espresso Drinks Skinny Latte
3
18  chip(s) original popped chip snack
2
1  Taco Salad home made
10
Subtotal 15
Evening
1  serving(s) white wine
3
1  leg(s) roasted skinless, boneless chicken leg(s)
4
1  cup(s) cooked carrot(s)
0
1  cup(s) uncooked Cabbage (all varieties)
0
Subtotal 7
Anytime
3 1/2 fl oz whiskey
8
1  medium orange(s)
0
1  large banana(s)
0
Subtotal 8
Food PointsPlus values total used 38
Food PointsPlus values remaining 12
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , , , ,

Daily Tracker Tuesday, February 14, 2012

Posted on February 15, 2012 | Leave a comment

A nice end to the tracking week. I had a great Valentine’s Day and did not over do it by sharing a piece of chocolate cake with dinner. While I did make use of my Weekly Allowance points during the week I feel I was in control of my actions and am looking for continued success.

PointsPlus® Tracker entries
Tuesday, February 14, 2012

Morning
1/4 cup(s) Frozen egg substitute
1
1  item(s) whole-wheat English muffin(s)
3
3  cup(s) black coffee
0
2  tsp peanut butter
2
1  large grapefruit(s)
0
1  oz low-fat shredded Cheddar cheese
1
1  oz cooked italian pork sausage(s)
2
Subtotal 9
Midday
1 1/2 cup(s) new england clam chowder
7
1  small fresh apple(s)
0
1/4 loaf/loaves French baguette bread
3
Subtotal 10
Evening
1  serving(s) white wine
3
1  cup(s) cooked Swiss chard
0
1/8 loaf/loaves French baguette bread
2
1/2 slice(s) store-bought cake with icing
5
1  Lamb Shanks and White Beans
20
Subtotal 30
Anytime
3 1/2 fl oz whiskey
8
Subtotal 8
Food PointsPlus values total used 57
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , , , ,

Daily Tracker Monday, February 13, 2012

Posted on February 14, 2012 | Leave a comment

Mostly a good day, had a lot of frustrations with some of the aspects of my job, but toward the end of the day it all worked out. I did not stress eat and that was a success. Had bowling league unfortunately I was not on my game. Just drank water during the match, another success. However when I got home I wanted to finish reading a book I started on my Kindle Fire over the weekend and I stayed up to late and fell asleep in my chair, Kindle on my lap. Oh well I finished the book this morning during breakfast.

PointsPlus® Tracker entries
Monday, February 13, 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
3  cup(s) black coffee
0
1  medium orange(s)
0
Subtotal 8
Midday
1  cup(s) 2% reduced fat milk
3
1  item(s) turkey sandwich
7
1  large grapefruit(s)
0
Subtotal 10
Evening
1  serving(s) meatballs with sauce
13
2  cup(s) mixed greens
0
2  Tbsp low-fat vinaigrette salad dressing
1
1  cup(s) cooked whole wheat pasta
4
Subtotal 18
Anytime
40  item(s) peanuts
5
1  small fresh apple(s)
0
1/4 loaf/loaves French baguette bread
3
3 1/2 fl oz whiskey
8
2  slice(s) Cheddar or colby cheese
6
Subtotal 22
Food PointsPlus values total used 58
Food PointsPlus values remaining 0
Activity
30 min housework, low effort
3
60 min bowling
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

Tagged , , , , , , , ,

Daily Tracker Sunday, February 12, 2012

Posted on February 13, 2012 | Leave a comment

A nice quite Sunday. I did use a few of my weekly points on empty calories but kept it in moderation. Not a whole lot of issues keeping on track today, lots of power foods and relaxation.

PointsPlus® Tracker entries
Sunday, February 12, 2012

Morning
3  cup(s) black coffee
0
1  item(s) whole-wheat English muffin(s)
3
1/4 cup(s) Frozen egg substitute
1
1  medium orange(s)
0
2  tsp peanut butter
2
3  slice(s) crisp cooked bacon
4
Subtotal 10
Midday
6  oz roasted skinless turkey, chopped or diced
7
1  cup(s) cooked asparagus
0
2/3 cup(s) macaroni salad
9
2  serving(s) white wine
7
Subtotal 23
Evening
2  item(s) corn chowder soup in a cup
6
1/4 loaf/loaves French baguette bread
3
2  cup(s) mixed greens
0
1  tsp unsalted butter
1
2  Tbsp low-fat vinaigrette salad dressing
1
1  serving(s) white wine
3
Subtotal 14
Anytime
1  small fresh apple(s)
0
1  slice(s) Cheddar or colby cheese
3
4  cracker(s) Triscuit Rye with caraway seeds whole wheat crackers
2
2 1/2 fl oz whiskey
6
Subtotal 11
Food PointsPlus values total used 58
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , , , ,

Daily Tracker Saturday, February 11, 2012

Posted on February 12, 2012 | Leave a comment

A nice Saturday, I was able to get a head start on my chores and caught up on my reading. I wanted something different for dinner and found a great reicpe for lamb shanks. I was able to reduce some of the points by trimming the fat, the meal was worth the point plus value.

Sucess is not eating in a rut and making sure you track it all.

PointsPlus® Tracker entries
Saturday, February 11, 2012

Morning
3  item(s) pancake(s)
10
2  oz maple syrup
4
3  cup(s) black coffee
0
1  pattie(s) cooked 95% lean ground beef
3
1  medium orange(s)
0
Subtotal 17
Midday
1  item(s) turkey sandwich
7
1  large grapefruit(s)
0
Subtotal 7
Evening
1  cup(s) cooked carrot(s)
0
2  serving(s) white wine
7
3/4 Lamb Shanks and White Beans
15
Subtotal 22
Anytime
40  item(s) peanuts
5
3 1/2 fl oz whiskey
8
Subtotal 13
Food PointsPlus values total used 59
Food PointsPlus values remaining 0
Activity
60 min housework, moderate effort
8
15 min Walking the dog
1
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

Tagged , , , , ,

Daily Tracker Friday, February 10, 2012

Posted on February 11, 2012 | Leave a comment

Boy did this week fly by, lots of meetings, trainigs and phone calls. Tracking this week was easy, if I ate it I tracked it. I made good choices and moving into the weekend I do not for seen any program issues.

PointsPlus® Tracker entries
Friday, February 10, 2012

Morning
1  slice(s) toasted wheat bread
2
1  medium orange(s)
0
1  pattie(s) cooked 95% lean ground beef
3
1  large egg(s)
2
2  tsp peanut butter
2
3  cup(s) black coffee
0
Subtotal 9
Midday
4  slice(s) turkey breast lunch meat (3-1/2″ square)
2
1  cup(s) 2% reduced fat milk
3
2  slice(s) whole-wheat bread
3
1  tsp mustard
0
1/4 cup(s) sweet red pepper(s)
0
1  leaf/leaves shredded or chopped butterhead lettuce, includes boston & bibb types
0
Subtotal 8
Evening
3  serving(s) white wine
10
2  medium corn tortilla(s)
3
1  Taco Salad home made
10
Subtotal 23
Anytime
1  item(s) seasoned rye wafer(s)
2
20  item(s) peanuts
2
Subtotal 4
Food PointsPlus values total used 44
Food PointsPlus values remaining 6
Activity
30 min housework, low effort
3
15 min Walking the dog
1
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

Posted in Weight Loss

Tagged , , , , ,

Daily Tracker Thursday, February 09, 2012

Posted on February 10, 2012 | Leave a comment

I like busy days, as I do not think about food. Made smart choices at the meeting I was presenting at as lunch was provided. Someone who had not seen me in a few months commented on my noticeable weight loss, what a great motivator. I did use a few of my weekly points as it was pizza night. All tracked and accounted for.

 

PointsPlus® Tracker entries

Thursday, February 09, 2012

Morning
1  item(s) whole-wheat English muffin(s)
3
2  tsp peanut butter
2
1  medium orange(s)
0
3  cup(s) black coffee
0
Breakfast Fratatta
2
Subtotal 7
Midday
1  large banana(s)
0
2  cup(s) mixed greens
0
1/2 serving(s) Baja Burrito with Charbroiled Chicken
10
8  fl oz Diet coke sweetened with splenda
0
Subtotal 10
Evening
1  serving(s) white wine
3
3  slice(s) medium thin crust pizza with one meat topping
16
Subtotal 19
Anytime
1  tsp peanut butter
1
1  small fresh apple(s)
0
4 1/2 fl oz whiskey
11
1  grande Classic Espresso Drinks Skinny Latte
3
20  item(s) peanuts
2
Subtotal 17
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , , , ,

Daily Tracker Thursday, February 02, 2012

Posted on February 3, 2012 | Leave a comment

For some reason this just felt like a long day. I must not have had enough power foods mid day because I was very hungry mid afternoon. I only managed to use one extra weekly point so all is good. I have all ready pre tracked my Friday as my Grandson will be spending the weekend and did not want things to go unplanned.

PointsPlus® Tracker entries

Thursday, February 02, 2012

Morning
2  tsp peanut butter
2
1  large egg(s)
2
1  medium orange(s)
0
1  item(s) toasted English wheat muffin(s)
3
3  slice(s) crisp cooked bacon
4
3  cup(s) black coffee
0
Subtotal 11
Midday
2  serving(s) Foster Farms Turkey Breast, Oven Roasted
2
2  serving(s) Sargento Cheese, Reduced Fat, Colby-Jack
3
1  cup(s) 2% reduced fat milk
3
2  leaf/leaves shredded or chopped butterhead lettuce, includes boston & bibb types
0
2  tsp reduced-calorie mayonnaise
1
1  tsp mustard
0
Subtotal 9
Evening
1  cup(s) chinese vegetables with chicken
5
1  cup(s) cooked white rice
5
2  serving(s) white wine
7
1  item(s) vietnamese spring roll(s)
2
2 1/2 fl oz whiskey
6
Subtotal 25
Anytime
1  medium corn tortilla(s)
2
2  serving(s) Sargento Cheese, Reduced Fat, Colby-Jack
3
1/8 loaf/loaves French baguette bread
2
Subtotal 7
Food PointsPlus values total used 52
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

→ Leave a comment

Posted in Weight Loss

Tagged , , , ,

Meeting Room Update

Posted on February 1, 2012 | Leave a comment

For the record I am down another 1.2#’s this week. I looked back at my week and all was in order.

Topic for the week is “Smart Snacking”. Lots of positive results. Got a bravo star for my power food challenge.

Super Bowl Sunday snacks that will not break the points allowance. Fresh vegetables and fruit with low-fat dips. You get the crunch without the guilt. Make sure to space out the beer with a glass of water. Remember to track what you eat. Smart snacking is an asset to weight loss.

What do you do when your motivation is lacking?

→ Leave a comment

Posted in Weight Loss

Tagged , , ,