Daily accountability thread/Monday
| body fortress | 110 | 2 | 2 | 23 | |||
| Chili con carne with beans | 561 | 25 | 47 | 39 | |||
| Cheese, natural, Cheddar or American type | 114 | 9 | 0 | 7 | |||
| bb yogurt | 100 | 0 | 15 | 7 | |||
| protein balls | 220 | 16 | 10 | 18 | |||
| Tuna salad with egg | 63 | 3 | 4 | 6 | |||
| Totals | 1168 | 54 | 79 | 100 | |||
308 start weight on 7/18/06
258 50 pounds GONE on 9/26/06
208 next goal 100 gone (done on 3/1)
190 dr goal
150 goal weight
135 current
good morning all. How was your yesterday. I have been looking for ways to add to this post and wanted to talk about portion control. This is one of the most common problems with weight gain today. here is an article I found.
Controlling Portion Sizes
As Meals Swell to "Super-Size," So Do American Waistlines
Eating smaller portions of food is one of the easiest ways to cut back on calories--but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all contribute to overeating.
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthful meal is 3-4 ounces--and it will look to be the same size as a deck of cards.
The Look of Normal Portion Sizes
1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap--the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1/2 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck.
Even bagels have become super-sized, which gives this reasonably healthful breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4 ¼ inches across and contain 300-400 calories each. A regular, 3-inch-diameter bagel has about 150 calories and counts as 2 servings of bread in the grain group.
To eat smaller portions try the following ideas:
When eating out
Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
Have the small fries instead of the super-sized and save about 300 calories.
Order the small soda. It has about 150 fewer calories than the large one.
Share an entrée with a friend when you go to a restaurant.
Ask for half your meal to be packed for you and eat it for lunch the next day.
At home
Don't "eat from the bag." When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
Buy single portions of snack foods so you're not tempted by the whole bag or box.
Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do--and save even more calories by using lower-fat varieties.
Boost Servings of Fruits and Vegetables
ACS recommends five or more servings of fruits and vegetables each day to help prevent cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks; they'll help you feel full and you'll save on calories!
The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
lunch-box size container of unsweetened applesauce
cup of lettuce: four leaves
chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
1/2 cup cooked or canned legumes (beans and peas)
5-6 baby carrots
Most of you know all of this but it never hurts to go over it again.
how did I do yesterday...
B- Protein shake
S- Protein bar
L- beef fijatas
S-0
D- salad with chicken and cheese
S- ice cream
Did well on drinking but could do better. I am out of ice cream and I am gonna try and break the nightly habit.
well see you all tommorrow
Controlling Portion Sizes
As Meals Swell to "Super-Size," So Do American Waistlines
Eating smaller portions of food is one of the easiest ways to cut back on calories--but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all contribute to overeating.
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthful meal is 3-4 ounces--and it will look to be the same size as a deck of cards.
The Look of Normal Portion Sizes
1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap--the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1/2 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck.
Even bagels have become super-sized, which gives this reasonably healthful breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4 ¼ inches across and contain 300-400 calories each. A regular, 3-inch-diameter bagel has about 150 calories and counts as 2 servings of bread in the grain group.
To eat smaller portions try the following ideas:
When eating out
Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
Have the small fries instead of the super-sized and save about 300 calories.
Order the small soda. It has about 150 fewer calories than the large one.
Share an entrée with a friend when you go to a restaurant.
Ask for half your meal to be packed for you and eat it for lunch the next day.
At home
Don't "eat from the bag." When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
Buy single portions of snack foods so you're not tempted by the whole bag or box.
Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do--and save even more calories by using lower-fat varieties.
Boost Servings of Fruits and Vegetables
ACS recommends five or more servings of fruits and vegetables each day to help prevent cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks; they'll help you feel full and you'll save on calories!
The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
lunch-box size container of unsweetened applesauce
cup of lettuce: four leaves
chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
1/2 cup cooked or canned legumes (beans and peas)
5-6 baby carrots
Most of you know all of this but it never hurts to go over it again.
how did I do yesterday...
B- Protein shake
S- Protein bar
L- beef fijatas
S-0
D- salad with chicken and cheese
S- ice cream
Did well on drinking but could do better. I am out of ice cream and I am gonna try and break the nightly habit.
well see you all tommorrow
I had TEN days off course. TEN DAYS *cries*
I was bad.
Bad.
Bad.
Bad.
BAD.
I ate some henious things. I hate copious amounts of them. I hardly drank enough and what I did drink was all caffeine caffeine caffeine. I have excuses. I was stressed - worked a lot of hours. Had to visit the in-laws for the weekend.
*sigh* I gained 13 LBS!!! Yes. You read that right. Mostly water weight and bloat. Since I lost 6 of it in one day of being on track. Putting me RIGHT back to my original weight before the past few weeks of being good. I sabotage myself EVERY TIME.
OK - enough of my pity party. Yesterday I was a good girl. Today will even be better. Then tomorrow. Then forever. It's all or nothing for me. I have to be IN CONTROL or completely OUT OF CONTROL. I actually wish I could just slip a little and reel it back in - but it never seems to work like that.
Came in at the top of my point range but also had TONS of water/crystal light. And 114 G protein and lots of fruits & veggies. I'm pleased. On to detox day #2.
It amazes me though how much better I feel when I am being "good". Over thsoe 10 days I was apathetic, lazy and moody. Last night I made a yummy dinner for the fam and cleaned for several hours after work. My house suffered during those 10 days - BAD. I felt so much better about myself when I went to bed last night.
| B - Choco/Strawberry Protein Smoothie |
| 2 pc Light Toast W/ Spray Butter |
| 2 c. Coffee w/ SF Creamer |
| L - Baby Carrots |
| Salad W/ FF Italian |
| LF Cottage Cheese |
| Grapes/Cantaloupe |
| S - Slim Fast Low Carb Shake |
| Light Lays |
| D - Grilled Shrimp Salad |
| Dippy Dill Biscuit |
| All-Bran Garlic Herb Crackers |
| S - Turkey/Cheese Rollup |
| Grapes |
| 2 pc Light Toast W/ Spray Butter |
| SF Banana Popsicle |
MrsAmyB
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It's always nice to have time off but it can play havoc with your eating. We are such creatures of habit. I know on the weekends I forget my vitamins all the time and have to go back for them. I have a great work day system I use and it helps me stay on track but let me go on vacation and watch it all fall by the wayside.
It's great that you have already started heading back down. it shows you know your body and what to do to right your ship. keep it up girl. you're doing great
It's great that you have already started heading back down. it shows you know your body and what to do to right your ship. keep it up girl. you're doing great
I did better yesterday than the day before. That is some place to start at least!!! I played cards with lady-friends last night and we had chicken salad in a cantaloupe half. I'm not a big "melon" fan, but this one was excellent. I just ate "normal" portions and then had a small amount of homemade ice cream. I was afraid that the sugar would make me dump, but it didn't and I did NOT feel guilty for eating it. I won't eat it every day, but sometimes I can be indulgent a little. I've noticed that's how "normal"people seem to do it!! Hugs, Piggybabe
Ahh. the word normal.. if there was such a thing. I am so addicted to ice cream it's scary. Last night I ate the last of it and I am determined to stop the ice cream madness. That sounds so yummy putting some chicken on melon. I am a melon freak myself. I think I will have to give that a try.
Do you track your intake on fitday or sparkpeople. it realy helps me keep track of what I am eating each day.
Do you track your intake on fitday or sparkpeople. it realy helps me keep track of what I am eating each day.
You know, that all that I ever really wanted to me was "normal". My whole life I only wanted to be "normal". Hope you can kick the ice cream habit. I cannot keep ice cream at my house and it looks like I may have to eliminate Peanut Butter from my pantry!!! It's great to have it on hand for "emergencies" like a sudden sugar drop, but it's just TOO handy at night.
The chicken salad on the melon was very good. It also had green grapes and sliced almonds in it. I'm sure that it had an inordinant amount of mayo too, but I am not going to acknowledge that!! LOL
All in all, I was able to eat just like everyone else and was VERY happy with myself. Go for the melon if you like it. I wish I did!! Hugs, Piggy
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