So it is a pain to carry your little booklets around with you so you know how many points a certain item is. Well when I was looking up how many points phad thai would be (7 for a cup by the way) I found this. FOOD LIST
. Its a huge list and makes my life so much easier.
So I thought I would pass it along.
Ok so its very important that you read the fine print...
I was over looking my weight watchers booklet and I noticed on the page that you calculate points that if you are 18 points or below then you are supposed to be automatically 18. So yeah for two extra points for me.
So I had read in one of my articles that you should weigh yourself everyday. But only really take into count one of the days. So my day is Monday thats when I log it for the week but during the week I fluctuate, it gets a little nerve racking when your down one pound one day and up it again the next. I know it will even out but its just waiting for that to happen thats frustrating. So I remembered this quote " LOSING WEIGHT TAKES PERSISTENCE, PATIENCE AND TIME TO CHANGE" and that helped me alot so I thought maybe it would help you.
Chris didn't really hear from you yesterday how did working out go?
Ok so it gives you that tip on good vs. bad fat. Its like a different language to me. Well really it doesn't give me enough examples. I feel like I have to do more research on it. Maybe I will just put some avocado into my salads or soups and just watch the levels of saturated fats, that might make it easier.
So I figured out my points for WW last night. It came to a whopping 16. I get 16 points a day, that is soo not alot. I guess I really just have to watch what I eat. So I decided that after dinner I am going to plan what I am going to eat for breakfast and lunch the next day. Its easier to add the points up that day rather than doing it the day of. Lets see how that goes.
Oh and I did the exercises out of the Marie Claire Magazine and I can still feel the good burn. I totally recc'd taking the time to do it.
So MARIECLAIRE MAGAZINE
has a power up your life 12 week workout to help you get in shape. The woman from the biggest loser is the person putting it all together. Its already on week two but I don't think its too late to join.
##** I TOTALLY DID THE EXERCISES FROM THE SITE AND THEY ARE EXCELLENT. I DID IT LAST NIGHT AND I CAN STILL FEEL THE GOOD BURN THIS MORNING.##*
The cool thing about it is that it has a food tracker and a workout tracker worksheet that you can print out HERE
. I totally recc'd printing it out even if you don't do this specific program.
So today was not a good day food wise for me. I did okay this morning but I got really tired and stressed out in class and didn't get my full workout in and then just came home and ate a bunch of junk. Thankfully nothing too bad calorie or sugar wise but it was totally emotional eating and I haaaaaate it when I do that. I'm hoping that by putting it out there I'll be able to remind myself the next time I feel weak. But it does remind me of something that I read in the Weight Watcher's magazine I got a couple months ago that was talking about holiday eating. It said something to the effect of "just because you mess up does not mean that your entire day is wasted and you should just give up your diet completely for the day and start over the next day. Each minute is a chance to start over."
And I have a recipe that looks soooo delicious :)
PITA PIZZA-- From SELF online
1 tsp olive oil
1 6-inch whole-wheat pita
1/4 cup canned, diced tomatoes
1 basil leaf
1/4 cup torn fresh spinach leaves
1/4 cup roasted red peppers
1/4 cup shredded part-skim mozzarella
Drizzle olive oil over pita. Mix tomatoes and basil and spread over pita. Add spinach leaves. Layer peppers over the spinach and top with mozzarella. Broil 4 minutes or until cheese melts.
Nutrition facts (per pita):
279 calories per pizza
10.5 g fat (4 g saturated)
33.5 g carbs
6 g fiber
15 g protein
And for something slightly healthier and oh so yummy
Cannellini Bean Salad-- From the South Beach Diet Quick & Easy Cookbook
(About 15 Minutes to prepare) (Makes 4 1-cup servings)
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3/4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper
Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.
Nutrition facts per serving
8 g fat (1 g saturated)
22 g carbs
5 g fiber
7 g protein
**As a side note, I just made this recipe the other night and it is so versatile. I only had 1 cucumber so I put in some pea pods that I had just bought and used tomatoes for the bell peppers and it tasted so good still.
SHAPE's January issue has 3 tips to help make your fitness resolutions stick.
1. Get Support. From January 7 to March 3, gyms across the country will offer weekly meetings, weigh-ins, and more to people trying to shed pounds. The program, called "I Lost It at the Club!" is free to members of International Health, Racquet & Sportsclub Asssociation-affiliated facilities. E-mail firstname.lastname@example.org to find a location near you.
2. Write it down. "Keeping a journal helps you stay committed to working out," says trainer Amy Bento, star of the DVD 10-Minute Solution: Tone Trouble Zones. "It's rewarding to see how much you've done-- or it can be a reality check if you haven't been exercising hard enough. Any notebook will do.
--As a side note I reccommend using www.fitday.com. It is an excellent, easy to use website that logs food, activity/workouts, goals, weights, and has a place to journal.
3. Prepare for problems. When you're too busy to make it to your favorite class or a snowstorm puts the brakes on your daily run, don't sweat it. Invest in a few fitness DVDs for quick at-home workouts or create a portable mini-gym with a resistance band and a jump rope-- you'll never miss another session.
1. Avoid no-food marathons.
Learning how long you can go without food before you get too hungry is key. Anding suggests that you space your meals and snacks out evenly over the course of a day so that you never become starved and are never tempted to make up for a lack of food with too much of it.
2. Eat defensively.
For example, if you know you have a long commute after work, bring a piece of fruit or a diet soda, suggests Anding. "It's important to realize the times of day you're most vulnerable, and plan accordingly."
:Ive learned that I have certain points in the day that I get hungry enough that I just need a little something to hold me over. I used to grab whatever was in the kitchen at work or the vending machine but now I pack an apple, carrots or a small salad just to have as a snack. I feel much better eating that than a bag of cheeze its:
3. Focus on volume.
Try starting a meal with soup or a large salad – something with high water volume – and you'll be able to recognize fullness better when the main course is served. "The science of nutrition states that human beings tend to eat a consistent volume of food each day," says Anding. "By expanding the volume of healthy food you eat initially, you let your body know that there's food coming and overeating can be avoided." But use common sense. 50 calories of raisins and 50 calories of soup have very different volumes. The raisins won't make a dent if you're starving, the soup will.
4. Get mental.
"Choose foods that mentally feel like a meal," says Anding. "Visually seeing a large amount of fruits and vegetables in front of you helps to achieve the feeling of fullness better than eating a handful of chips."
5. Set the table.
Even if you get home starving, says Anding, put your food on a plate – don't pick! "A meal on a plate always feels more satisfying than a snack that you're eating from the box." And taking the time to enjoy your food will send the signal to your brain that you're filling the hunger void.
6. Take away the guilt.
Most importantly, don't beat yourself up for a few indiscretions. "Know that your biology will always win," says Anding. "Just like you would never get mad at yourself for falling asleep if you were tired, you shouldn't get upset with yourself if you've eaten too much because you were starving." Just recognize what triggered your overeating so that you'll know how to deal with it the next time you're in a similar situation.
Thanks to weight watchers.com
I found this on Fitness's website. I usually just do a normal run on the treadmill and always feel like I could be doing something more beneficial. So I did some searching around yesterday and found this one. They got it off this other site called TREAD20 that specializes in
excerises that you can do in 20 minutes and are still very effective. So I printed this one out and tried it out yesterday. First of all, you really have to watch the paper because you have to switch inclines and MPH every 30secs or every minute. So you really dont have time to dwell on how fast you are going or if you are too tired. It really makes you jump around but at the same time you feel like you are actually getting in an awesome workout.
I recc'd it and let me know what you think. I typed it up especially. I recc'd printing it off and just taking it with you. Thats what I did.
TIME MPH INCLINE
0:00-3:00 3.0 1
3:00-3:30 3.5 2
3:30-4:00 3.5 4
4:00-4:30 3.5 6
4:30-5:00 3.5 7
5:00-6:00 5.0 1
6:00-7:00 4.0 1
7:00-7:30 4.5 2
7:30-8:00 4.5 4
8:00-8:30 4.5 6
8:30-9:00 4.5 7
9:00-10:00 3.5 1
10:00-11:00 6.0 1
11:00-12:00 3.5 1
12:00-12:30 5.0 2
12:30-13:00 5.0 4
13:00-13:30 5.0 6
13:30-14:00 5.0 7
14:00-16:00 3.5 1
16:00-17:00 6.0 1
17:00-20:00 3.0 1
Today I joined caloriecount.about.com, its a free website!!! (Who doesnt love free??). What I like about it is that it has a database in which you can log your food and it will log it for you at the same time showing you how many calories you have consumed in total.
I am already logging my food in my personal journal but this is a great way to know how many calories it all sums up to.
Just thought I would share!!
Thanks to SELF Magazine theres a fun little way to Jump Start your quest for a healthier you.
It has this day by day tip sheet. First you find out what kind of eater you are (I am the evening eater) then you follow the tip according to the symbol it gives you.
I cut it all out of the mag and posted it in my journal. I am on the 2nd day, woohooo!
If any of you try this, which would be cool lets try and do it together and see how we each do at the end of thirty days.
None of the tips are outlandish so I think this is something I could really do. I hope some of you will too.