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Time for Day 7 of the 30-Day Weight Loss-athon. Today’s 10 minutes could pay enormous diet dividends.
Read the steps below first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
I’m a weight watchers gold member having hit my goal weight a couple of years ago. It’s been slipping for a while so I have gone back to their online tracker. It is indeed very, very good to see how some things are much more laden with calories / fat than you expect. Knowledge is power! I’m going to continue to track and make healthy decisions when choosing things to eat.
ChooseMyPlate.gov and Sparkpeople.com are two sites that I have found that have a lot of nutritional information on tons of different foods. Also, users can add brand name foods, but I have found a lot of variance in these entries. I am more likely to use brand name sites for fast foods, Starbucks, Einstein Bros, et cetera or input information from the labels themselves. My main change is going to be measuring portions more carefully to ensure a more accurate calorie count.
Healthy GROCERY LIST: DAIRY: Brown Eggs 50 Calories per egg, Fat Free Milk 90 Calories per cup, Promise Butter 80 Calories per serving, Colby Cheese 29 Calories per slice, Mozzarella 29 Calories per slice, Cheddar Cheese 29 Calories per slice, Yogurt 140 Calories w/fruit per cup.
MEAT, FISH & POULTRY: Canadian bacon 43 Calories per slice, Lean Ham 140 Calories per 3 oz. serving, Steaks 33 Calories per 6 oz., Ground Turkey 128 Calories per 3 oz., Pork Chops 218 Calories per 4 oz., Fish 145 Calories per 4 oz. [Tilapia], Chicken 216 Calories per skinned leg & Chicken Thigh 236 Calories per 4 oz. portion.
FRUIT: Apples 53 Calories per 1 small apple, Bananas 48 Calories per banana, Grapefruit 76 Calories per 6.3 fl. Oz., Grapes 62 Calories per 3.2 oz., Nectarines 57 Calories per 4.6 oz., Oranges 45 Calories per 3.4 oz., Peaches 51 Calories per 4.6 oz. & Pears 81 Calories per 4.9 oz.
VEGETABLES [Frozen or Fresh]: Asparagus 01 Calories per 1 2” tip & 04 Calories per 0.4 oz. spear, Broccoli 30 Calories per 3.1 oz. diced or 20 Calories per 3.8 oz. cup, Carrots 01 Calories per 0.1 oz. slice or 45 Calories per 4 oz. cup, Cauliflower 03 Calories per 0.5 oz. floweret or 27 Calories per 3 oz. cup floret, Celery 01 Calories per 4” long strip, Corn 59 Calories per ear 2.2 oz. or 59 Calories per ear 2.2 oz. Cucumbers 16 Calories per 3.7 oz. cup, Lettuce/Greens 01 Calories per 0.2 oz. per green leaf, Onions/Green 05 Calories per serving, Peas 01 Calories per pea pod 0.1 oz. or 125 Calories per 5.6 oz. cup, Peppers 02 Calories per 0.3 oz. tablespoon, Potatoes/Sweet 60 Calories per 0.3 oz. w/skin baked 160 Calories/3 oz. serving fries, Radishes 00 Calories per slice, Squash 82 Calories per 7.2 oz. cubes per cup or 76 Calories per 8.4 oz. cup, Tomatoes 03 Calories per 0.6 oz. cherry, Zucchini 02 Calories per 0.3 oz. slice or 20 Calories per 3 oz. serving cup
BREADS: Wheat Bagels 240 Calories per 3.4 oz. Thomas bagel, Wheat Bread 78 Calories per 1 oz., Wheat Buns 68 Calories per 1 oz. &
Raisin Bread 90 Calories per 1 oz.
DRY GOODS: Beans: Navy 40 Calories per 1 oz., Lima 36 Calories per 1 oz., Pinto 15 Calories per tablespoon, Kidney14 Calories per tablespoon, White 16 Calories per tablespoon, White or Wild Rice 205 Calories per 5.6 oz. cup, Whole Wheat Honey Bread 45 Calories per 8 oz. slice,
Cereal: Special K 120 Calories per 1.1 oz. cup, Frosty Flakes147 Calories per 1.4 oz. cup, Frosted Shredded Wheat200 Calories per 2.1 oz. cup, honey wheat cheerios145 Calories per 1.3 oz. cup, Oatmeal 160 Calories Quaker Maple & Brown Sugar Instant Oatmeal per 1.5 oz. packet & Plain Pasta 182 Calories per small shells 4.1 oz. cup
BEVERAGES: Mott’s 100% Fruit Juice 63 Calories per 4.2 fl. Oz. juice box, Herbal Tea 2 Calories per 8 fl. Oz. cup, Bottled Water 0 Calories per 8 fl. Oz. cup, V8 Juice 100% Vegetable Juice 50 Calories per 8 fl. Oz. cup, Red Burgundy Wine 127 Calories per 5 fl. Oz. glass, Regular Brewed Tea w/5g sugar added 22 Calories per 8 fl. Oz. cup
CANNED GOODS: Pineapples 60 Calories per ½ cup [4.3 oz.] serving, Pink Salmon 428 Calories per drained can [11.1 oz.], Light Tuna 179 Calories per cup, solid or chunks [5.4 oz.]
FROZEN FOODS: Raw Blueberries 1 Calorie per berry, Raw Carrots 1 Calorie per slice [0.1 oz.], Tyson Grilled & Ready Chicken Breasts 100 Calories per 3 oz. serving, Green Giant Corn & Peas 80 Calories per 4.2 oz. tray, Groton’s Tilapia Fillets 250 Calories per 4 oz. fillet, Fruit Juice Bars 67 Calories per 2.7 oz. bar, Bird’s Eye Mixed Veggies 108 Calories per 4.6 oz. cup, Bird’s Eye White Pearl Onions 50 Calories per 4.6 oz. cup & Large Shrimp 120 Calories per 4 oz. = 10 shrimps
BAKING GOODS: Baking Soda 0 Calories per 0.2 oz. teaspoon, Baking Powder Low sodium 5 Calories per 0.2 oz. teaspoon , Hodgson Mill Pure Corn Starch 35 Calories per 0.4 oz. tablespoon, Bob’s Red Mill Sea Salt 0 Calories per ¼ tablespoon, Pepper, black 0 Calories per dash
Hershey’s Semi-Sweet Chocolate Chips 70 Calories per 0.5 oz. tablespoon, Unsalted Nuts, Planters 170 Calories per 1 oz. serving, Raisins seedless 2 Calories per raisin, Vanilla Extract 12 Calories per 0.1 oz. teaspoon, Oregano Dried Herbs 3 Calories per teaspoon, leaves or
Spices: Table Salt 0 Calories per dash
CONDIMENTS: Olive Oil 39 Calories per 0.2 fl. Oz. teaspoon, Sesame Oil 40 Calories per 0.2 oz. Teaspoon, Walnut Oil 40 Calories per 0.2 oz. teaspoon, Low Fat Mayo, 15 Calories per 0.5 oz. tablespoon, Yellow Mustard, prepared 3 Calories per 0.2 oz. teaspoon, Low Fat Ranch Dressing 50 Calories per serving, Planters Unsalted Mix Nut 170 Calories per 1 oz. serving, Pumpkin Seeds, without salt 126 Calories per 1 oz. = 85 seeds, Honey 64 Calories per 0.7 oz. tablespoon & Smucker’s Natural Peanut Butter, no salt 105 Calories per 0.6 oz. tablespoon
Omega 3 is bad for your cholesterol and weight per licensed doctor.
Our group decisions are as follows: We recommend the following breakfast foods: Oatmeal, Greek yogurt, Grapefruit, Bananas, Blueberries, Strawberries, Kiwi, Raspberries, Brown Eggs, Coffee, Tea, Cantaloupe, Orange juice, Cranberry juice or Cereal. Lunch: 2 pieces baked chicken, 2 potato patties, ½ cup of baked beans, 2 pieces of dark fried chicken, mashed potatoes, broccoli, lasagna, sweet dessert, banana peanut butter sandwich. Dinner: Salisbury steak w/gravy, mashed potatoes w/gravy, Brussels sprouts, greens, ham & brie sandwiches, asparagus, Greek fries, Cornish hens & Skyline Chili 3 Way 780 calories. Snacks: Lite popcorn, trail mix, bananas, small bag of chips & small bag of shelled peanuts, strawberry Jell-O, ice cream, yogurt, tapioca pudding, Lay’s potato chips, pretzels, buglers, white smart popcorn & Cheetos. Drinks: cup of coffee per meal, Crystal Lite, diet pop, glass of water/pop, orange juice, glass of apple juice, soda water w/flavoring, diet dr. pepper & diet orange.
We are going to add calories to our healthy grocery list that we are going to purchase our food instead of doing what we eat now.
I count calories sometimes. I have stayed with it this week because of this weightloss-athon. I find that even with some exercise this week I averages almost 200 calories over the goal. I have added almonds and mixed nuts. They are higher in calories than I realized. I fell for the “healthy” label. The bigger discovery is that my total calories range from 800 to 2000 calories a day.
I’m journaling ww pts in their app. Making daily analysis and tweaks. Did good yesterday. Driving all day today and needed caffeine. Would have chosen hot tea but had triouble finding so ended up with sodas. Definitely was the key cause to high calorie day. Will develop a plan before next road trip for that problem. Also continuing to work on subbing fruits and veggies for stress snacks leaving main calories for meals.
I track my food using my FitBit app. It’s super simple and keeps me honest. I’ve tweaked my diet by logging 200-300 calories every three hours. Since my days are so long, spacing out my food intake this way keeps me from going to 2:00 p.m. until 9:00 p.m. without food and the first thing I’m looking for when I get home is the leftover pizza and whatever other junk I can find…
My group has decided the following: Let’s start by making a list of the foods you usually eat: Breakfast: 2 pieces lean ham, 1 brown egg w/PAM spray w/1 slice of cheese w/slices of regular bread, 1 cup yogurt 140 calories & toaster waffles w/syrup. Lunch: 2 pieces baked chicken, 2 potato patties, ½ cup of baked beans, 2 pieces of dark fried chicken, mashed potatoes, broccoli, lasagna, sweet dessert, banana peanut butter sandwich. Dinner: Salisbury steak w/gravy, mashed potatoes w/gravy, Brussels sprouts, greens, ham & brie sandwiches, asparagus, Greek fries, Cornish hens & Skyline Chili 3 Way 780 calories. Snacks: Lite popcorn, trail mix, bananas, small bag of chips & small bag of shelled peanuts, strawberry Jell-O, ice cream, yogurt ice cream, tapioca pudding, Lay’s potato chips, pretzels, buglers, white smart popcorn & Cheetos. Drinks: cup of coffee per meal, Crystal Lite, diet pop, glass of water/pop, orange juice, glass of apple juice, soda water w/flavoring, diet dr. pepper & diet orange.
We are going to add calories to our healthy grocery list that we are going to purchase our food instead of doing what we eat now.
Healthy GROCERY LIST: DAIRY: Brown Eggs 50 Calories per egg, Fat Free Milk 90 Calories per cup, Promise Butter 80 Calories per serving, Colby Cheese 29 Calories per slice, Mozzarella 29 Calories per slice, Cheddar Cheese 29 Calories per slice, Yogurt 140 Calories w/fruit per cup.
MEAT, FISH & POULTRY: Canadian bacon 43 Calories per slice, Lean Ham 140 Calories per 3 oz. serving, Steaks 33 Calories per 6 oz., Ground Turkey 128 Calories per 3 oz., Pork Chops 218 Calories per 4 oz., Fish 145 Calories per 4 oz. [Tilapia], Chicken 216 Calories per skinned leg & Chicken Thigh 236 Calories per 4 oz. portion.
FRUIT: Apples 53 Calories per 1 small apple, Bananas 48 Calories per banana, Grapefruit 76 Calories per 6.3 fl. Oz., Grapes 62 Calories per 3.2 oz., Nectarines 57 Calories per 4.6 oz., Oranges 45 Calories per 3.4 oz., Peaches 51 Calories per 4.6 oz. & Pears 81 Calories per 4.9 oz.
VEGETABLES [Frozen or Fresh]: Asparagus 01 Calories per 1 2” tip & 04 Calories per 0.4 oz. spear, Broccoli 30 Calories per 3.1 oz. diced or 20 Calories per 3.8 oz. cup, Carrots 01 Calories per 0.1 oz. slice or 45 Calories per 4 oz. cup, Cauliflower 03 Calories per 0.5 oz. floweret or 27 Calories per 3 oz. cup floret, Celery 01 Calories per 4” long strip, Corn 59 Calories per ear 2.2 oz. or 59 Calories per ear 2.2 oz. Cucumbers 16 Calories per 3.7 oz. cup, Lettuce/Greens 01 Calories per 0.2 oz. per green leaf, Onions/Green 05 Calories per serving, Peas 01 Calories per pea pod 0.1 oz. or 125 Calories per 5.6 oz. cup, Peppers 02 Calories per 0.3 oz. tablespoon, Potatoes/Sweet 60 Calories per 0.3 oz. w/skin baked 160 Calories/3 oz. serving fries, Radishes 00 Calories per slice, Squash 82 Calories per 7.2 oz. cubes per cup or 76 Calories per 8.4 oz. cup, Tomatoes 03 Calories per 0.6 oz. cherry, Zucchini 02 Calories per 0.3 oz. slice or 20 Calories per 3 oz serving cup
BREADS: Wheat Bagels 240 Calories per 3.4 oz. Thomas bagel, Wheat Bread 78 Calories per 1 oz., Wheat Buns 68 Calories per 1 oz. &
Raisin Bread 90 Calories per 1 oz.
DRY GOODS: Beans: Navy 40 Calories per 1 oz, Lima 36 Calories per 1 oz, Pinto 15 Calories per tablespoon, Kidney14 Calories per tablespoon, White 16 Calories per tablespoon, White or Wild Rice 205 Calories per 5.6 oz. cup, Whole Wheat Honey Bread 45 Calories per 8 oz. slice,
Cereal: Special K 120 Calories per 1.1 oz cup, Frosty Flakes147 Calories per 1.4 oz cup, Frosted Shredded Wheat200 Calories per 2.1 oz cup, honey wheat cheerios145 Calories per 1.3 oz. cup, Oatmeal 160 Calories Quaker Maple & Brown Sugar Instant Oatmeal per 1.5 oz. packet & Plain Pasta 182 Calories per small shells 4.1 oz cup
BEVERAGES: Mott’s 100% Fruit Juice 63 Calories per 4.2 fl. Oz. juice box, Herbal Tea 2 Calories per 8 fl. Oz. cup, Bottled Water 0 Calories per 8 fl. Oz. cup, V8 Juice 100% Vegetable Juice 50 Calories per 8 fl. Oz. cup, Red Burgundy Wine 127 Calories per 5 fl. Oz. glass, Regular Brewed Tea w/5g sugar added 22 Calories per 8 fl. Oz. cup
CANNED GOODS: Pineapples 60 Calories per ½ cup [4.3 oz.] serving, Pink Salmon 428 Calories per drained can [11.1 oz.], Light Tuna 179 Calories per cup, solid or chunks [5.4 oz]
FROZEN FOODS: Raw Blueberries 1 Calorie per berry, Raw Carrots 1 Calorie per slice [0.1 oz.], Tyson Grilled & Ready Chicken Breasts 100 Calories per 3 oz. serving, Green Giant Corn & Peas 80 Calories per 4.2 oz. tray, Groton’s Tilapia Fillets 250 Calories per 4 oz. fillet, Fruit Juice Bars 67 Calories per 2.7 oz. bar, Bird’s Eye Mixed Veggies 108 Calories per 4.6 oz. cup, Bird’s Eye White Pearl Onions 50 Calories per 4.6 oz. cup & Large Shrimp 120 Calories per 4 oz = 10 shrimps
BAKING GOODS: Baking Soda 0 Calories per 0.2 oz. teaspoon, Baking Powder Low sodium 5 Calories per 0.2 oz. teaspoon , Hodgson Mill Pure Corn Starch 35 Calories per 0.4 oz. tablespoon, Bob’s Red Mill Sea Salt 0 Calories per ¼ tablespoon, Pepper, black 0 Calories per dash
Hershey’s Semi-Sweet Chocolate Chips 70 Calories per 0.5 oz. tablespoon, Unsalted Nuts, Planters 170 Calories per 1 oz. serving, Raisins seedless 2 Calories per raisin, Vanilla Extract 12 Calories per 0.1 oz. teaspoon, Oregano Dried Herbs 3 Calories per teaspoon, leaves or
Spices: Table Salt 0 Calories per dash
CONDIMENTS: Olive Oil 39 Calories per 0.2 fl. Oz. teaspoon, Sesame Oil 40 Calories per 0.2 oz. Teaspoon, Walnut Oil 40 Calories per 0.2 oz. teaspoon, Low Fat Mayo, 15 Calories per 0.5 oz. tablespoon, Yellow Mustard, prepared 3 Calories per 0.2 oz. teaspoon, Low Fat Ranch Dressing 50 Calories per serving, Planters Unsalted Mix Nut 170 Calories per 1 oz. serving, Pumpkin Seeds, without salt 126 Calories per 1 oz. = 85 seeds, Honey 64 Calories per 0.7 oz. tablespoon & Smucker’s Natural Peanut Butter, no salt 105 Calories per 0.6 oz tablespoon
Omega 3 is bad for your cholesterol and weight per licensed doctor.
The above healthy grocery list with calories is based on 2014 Calorie King. This is the book my group uses.
I have been using spark people and my fitness.com to track my calories and exercise. It takes seconds to put it in a natty little app on my phone and it remembers and so takes less and less time. Calculates fat and carbs etc as well. Useful to see that sometimes calories are ok but to much fat and sugar.
Thanks to this programme I have started taking again
I also do WW on-line and know that I have to swap my cheese addiction for veggies. So now, I’ll just start doing that on a regular basis.
I’m further into it, having lost 40 pounds before I jumped on this, but I can say that, when I began, I did Weight Watchers online for one week (I already had experience with it. I’d done it for awhile, the past year with little success. A friend wanted me to do it with her, but I just wasn’t ready, then.) I like it because it doesn’t make me as crazy. It deals with points not calories. It taught me which foods were healthy for me and which were not in the simplest way, devoid of all the emotion of the word ‘calories.’ Also, I liked that, if I ate something that I didn’t know had so many calories (points) to it, I always knew that I’d be okay, because fruits and vegetables are free. I would never, ever have to starve if I went over my allowance, and I could always ‘win’ more points by doing some exercise, or using my weekly extra points. I still keep that membership and log my weight in, weekly. I always have it there in case my weight loss falters. I can always go back to logging in my food choices to see what’s going on. It serves as an extra enticement to me to behave…or it’s back to logging in.
Working hard to attempt to use calories more efficiently, i.e., choosing lower calorie and healthier snacks…wish I could find a calorie counting app that doesn’t make me crazy! Does anyone have suggestions?