This IS a good example of what is in my journal
BREAKFAST
Some sort of veggie Omelette
Sometimes I use two eggs and remove one yolk
or
Sometimes I use Eggbeaters Southwestern Style
As for the filling of the omelette I use my one of my favorite green veggies
with onions and fat free cheese.
EXAMPLES} Broccoli, Asparagus, Green Beans, Peppers
AM SNACK (To keep from being hungry between meals)
A Piece of Fruit with the skin on.
A Fat Free or Low Fat Dairy Product
EXAMPLES} Pear & Cottage Cheese
Frozen Red Grapes & Fat Free Yogurt
Apple & Skim Milk
LUNCH
1 serving of LEAN PROTEIN
EXAMPLES} can or grilled Tuna,
or can or grilled Chicken,
or can or grilled Salmon
With
a LARGE Leafy Green Salad
and Fat Free Dressing
PM SNACK (To keep from being hungry between meals)
A Piece of Fruit
A Fat Free or Low Fat Dairy Product
EXAMPLES} Pear & Cottage Cheese
Frozen Red Grapes & Fat Free Yogurt
Apple & Skim Milk
DINNER
1 serving of LEAN PROTEIN
EXAMPLES} can or grilled Tuna,
or can or grilled Chicken,
or can or grilled Salmon
With
and Salad
and Fat Free Dressing
With a steamed or stir fry veggie
One Serving Of Whole Grain
EXAMPLE} Whole Grain Rice, Whole Grain Bread, Whole Grain Pasta
DESERT EXAMPLES
Sugar Free Fat Free Pudding
Dairy Queen Fat Free Sugar Free Fudge Bar
Smart Ones Sundae
Sugar Free Fat Free Jello
TV SNACK EXAMPLES
Air Pop Corn
or
Celery & Laughing Cow Cheese
or
Raw Baby Carrots dipping into Fat Free Ranch
or
Bowl Of Oatmeal
or
Small Baked Potato with the skin ON fat free sour cream & fat free butter product.
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Here is a day in my journal
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Breakfast
Southwestern Eggbeaters filled with
fat free cheese,
steamed strips of red peppers,
and steamed strips of green peppers.
AM Snack
Apple
Skim Milk
Lunch
Half head of lettuce
1/2 small onion sliced up into rings and mixed with the lettuce
Smart Ones Chicken Santa Fe
Fat Free Ranch
(I put the Chicken Santa Fe centered on top of the bed of lettuce
and I pour about two to three servings of Fat Free Ranch on the lettuce
around the center)
PM Snack
Plum
Low Fat Cottage Cheese
Dinner
Steamed Asparagus
Steamed Broccoli
Grilled Chicken Breast
Riced & Steamed Cauliflower
(I put cauliflower in the food processor
and use the grate blade to break it up into small pieces
which are similar to rice, then I put it in a covered bowl
and microwave for 3 minutes, mix, and microwave for 3 minutes again.
I can have a giant pile of ?RICE? this way.)
Desert
Fat Free Sugar Free Chocolate Pudding made into a milk shake
by adding twice as much skim milk as the package directions say.
To make pudding you would add two cups of milk.
I freeze two cups of milk in ice cube trays.
In the blender I pour 2 cups of chilled milk, 2 cups frozen milk and the package of pudding mix.
I spin it until it is mixed well.
This makes an awesome milkshake
and you can do it with any of the sugar free fat free flavors and skim milk.
EVE/TV snack
Air Pop Corn
(I spray a light bit of "I can't believe it's not butter SPRAY"
then one tablespoon of low fat Grated Parmesan Cheese.
Makes great cheesy popcorn.)
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Here is Another Day from my journal
BREAKFAST
Southwestern Egg Beaters Omelette
filled with
Fat Free Cheese
Steamed Asparagus
AM Snack
Peach
Skim Milk
LUNCH
1 can of tuna in water drained
1/2 head of lettuce
1 cucumber
Fat Free Ranch
PM Snack
Pear
Cottage Cheese
Dinner
Grilled Turkey Breast
Fresh Green Beans Steamed
Brussels Sprouts
Cauliflower Mashed
(Mock Mashed Potatoes which is just cauliflower
steamed until soft, drained, whipped with hand mixer)
Desert
Frozen Red Grapes topped off with
Weight Watchers Lemon Yogurt
Eve/TV Snack
Arnold Sandwich Thin lightly barely toasted,
smothered with yellow mustard, sprinkled with sea salt.
(makes a mock pretzel)
My Store List
(Three times a day I have a large DOUBLE serving of one of the following) Breakfast, Lunch & Dinner
assorted lettuce
cauliflower
broccoli
sugar snap peas
celery hearts
cabbage
green peppers
fresh asparagus
fresh green beans
(I add flavor with these any time any meal) Anytime
onions
garlic
I DO use salt substitute. The NAME of it is "NO SALT Sodium Free salt substitute"
Pepper
additional seasonings
(Three times a day I chose one of these) AM, PM & Eve Snacks
fuji apples
red seedless grapes
strawberries
kiwi
(Three times a day I chose one of these) Breakfast, Lunch & Dinner
eggs
skinless boneless chicken breast
turkey breast
salmon
tuna
(Three times a day I chose one of these) AM, PM & Eve Snacks
fat free skim milk
fat free yogurt
fat free cheese slices
fat free sour cream
fat free cream cheese
(Three times a day I chose a teaspoon of one of these) I work it into my meal plan.
CANOLA OIL
OLIVE OIL
SAFFLOWER OIL
SUNFLOWER OIL
FLAXSEED OIL
(These make a quick lunch on the run or easy to take to work.)
progresso light italian soup
Smart Ones Chicken Santa Fe
Smart Onea Roast Beef with Broccoli & Cauliflower
(Once a day I enjoy one of these) Desert
Smart Ones Sundaes
Fat Free Sugar Free pudding
Dairy Queen Fat Free Sugar Free Fudge Bar
Weight Watchers 2 & 1 point bars (I get these at my WW meeting)
Sugar Free Chocolates
Fat Free Sugar Free Milk Shake made with skim milk ice and instant pudding mix
Sugar Free Jello
(Curb the urge to chew) ANytime
Weight Watchers FRUITIES
Sugar Free Chewing Gum & Mints
(I eat only one serving of ONE the following per day) Mostly Eve Snack
cheerio's
pop corn in the jar for air popper
old fashioned whole grain oats
small to medium baking potatoes
whole grain rice
Large Lima Butter Beans
Lean Cuisine Roasted Veggie Pizza <-Limit one per week (Pizza is my trigger food)
I exercise portion control measuring everything and counting everything.
Eating small meals often helps my metabolism run on high all day long. I am never hungry so that helps me stay in control.
Breakfast
AM Snack
Lunch
PM Snack
Dinner
Desert
Evening Snack
I make sure I eat all my Daily Points allowed by
The Weight Watchers MOMENTUM Program
Here is my average menuI count all my points.
Daily Weekly & Activity
I gained all of this weight in part by not knowing when to stop eating.
Because if that I don't quite trust myself just yet to do the Simply Filling technique.
However I do spend my points on mostly FILLING FOODS.
In addition to that I try to limit the amount of carbs I eat, the types of carbs I eat, and what time of day I eat those carbs.
I stay far away from any carb that is not high in fiber or whole grain.
I eat only the carbs which are in the Filling Food List.
I am particular about what form of carbs I eat.
For Instance, OAT MEAL is on the FILLING FOOD list.
I do not eat Instant Oatmeal, because the reason it cooks so fast is because the outer husk of the oatmeal has been removed. That outer husk is the fiber. It takes more work for our digestive system to process that fiber. That keeps the oatmeal from being processed too quickly. That avoids a rise in the blood sugar. That avoids the start of the storage process other wise known as FAT.
When we eat instant oatmeal, the oatmeal breaks down fast, the blood sugar rises up, once the sugar level in the blood stream goes above a healthy limit that is when our FAT STORAGE begins.
I apply the same thought towards other carbs.
I only eat WHOLE GRAIN rice, never white rice and SURELY NEVER instant rice.
I will eat fruit with the skin on. Apples Pears Plumbs Grapes Nectarines All sorts of berries and similar fruits come with their own natural fiber attached, the skin. I won't peel them and eat them. I wont eat canned versions of them. I will stay away from things such as APPLE SAUCE for it would break down in the digestive process much too quickly causing the blood sugar to rise fast.
I control the amounts of carbs eaten at one sitting.
I might have an apple and skim milk or I might have a slice of WHOLE GRAIN toast and skim milk but I would never have an apple and whole grain toast. Too many carbs at one time.
SO, to give you an idea what the average day is like I'll share this info with you.
BREAKFAST
Some sort of veggie Omelette
Sometimes I use two eggs and remove one yolk
or
Sometimes I use Eggbeaters Southwestern Style
As for the filling of the omelette I use my one of my favorite green veggies
with onions and fat free cheese.
EXAMPLES} Broccoli, Asparagus, Green Beans, Peppers
AM SNACK (To keep from being hungry between meals)
A Piece of Fruit with the skin on.
A Fat Free or Low Fat Dairy Product
EXAMPLES} Pear & Cottage Cheese
Frozen Red Grapes & Fat Free Yogurt
Apple & Skim Milk
LUNCH
1 serving of LEAN PROTEIN
EXAMPLES} can or grilled Tuna,
or can or grilled Chicken,
or can or grilled Salmon
With
a LARGE Leafy Green Salad
and Fat Free Dressing
PM SNACK (To keep from being hungry between meals)
A Piece of Fruit
A Fat Free or Low Fat Dairy Product
EXAMPLES} Pear & Cottage Cheese
Frozen Red Grapes & Fat Free Yogurt
Apple & Skim Milk
DINNER
1 serving of LEAN PROTEIN
EXAMPLES} can or grilled Tuna,
or can or grilled Chicken,
or can or grilled Salmon
With
and Salad
and Fat Free Dressing
With a steamed or stir fry veggie
One Serving Of Whole Grain
EXAMPLE} Whole Grain Rice, Whole Grain Bread, Whole Grain Pasta
DESERT EXAMPLES
Sugar Free Fat Free Pudding
Dairy Queen Fat Free Sugar Free Fudge Bar
Smart Ones Sundae
Sugar Free Fat Free Jello
TV SNACK EXAMPLES
Air Pop Corn
or
Celery & Laughing Cow Cheese
or
Raw Baby Carrots dipping into Fat Free Ranch
or
Bowl Of Oatmeal
or
Small Baked Potato with the skin ON fat free sour cream & fat free butter product.
EXERCISE
When I started I had to settle for chair exercises. I could not walk more than a few feet without being in pain and out of breath.
So I did the chair exercises. You can see a video of them on my Website, just click EXERCISE.
As soon as I could walk any distance I did. Some times I would just pace up and down the sidewalk in front of my own house. Soon I was walking around the block once, that graduated to walking for 30 minutes.
Every day I did more today than I did yesterday.
Now I feel great!
I wake early and go for a bike ride before breakfast, I do 30 minute workout at CURVES before lunch, I go for a nice walk with the dog before dinner and go for a bike ride after dinner. While watching TV I ride my stationary bike. A couple times a week I go to Water Aerobics at the YMCA and a few other days a week I go for a swim at the YMCA.
Right now I eat all of my Daily & Weekly points and very few of my Activity points.
When I started Weight Watchers my quiz answer came to 48 so my Daily Target was 44.
It took a lot of effort to eat all 44 points while sticking to healthy foods.
I set the Healthy Guidelines as my priority, choosing from the Filling Food list most often. I didn't feel the need to eat my 35 Weekly Points yet. I wasn't able to earn many activity points yet either.
As I lost weight my Daily Points lowered and when my target began to drop below 38 to 39 I notice I did get a little hungry.
That was when I started to use my Weekly Points. Now my Daily target is 32 so I evenly divide all of my Weekly points adding 5 to each day. That gives me 37 points before I dip into my Activity points.
I am able to earn lots of Activity points now, but so far the most I use of them is around 3, some days I don't use any Activity points at all.
That is how I do it because that is what is comfortable for me. Through trial and error you will have to find what is best for you.
I love helping people so feel free to contact me any time.
Galen_WW
galen@thenottypical.com
http://www.thenottypical.com
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