Roni’s Weight Watchen Page(s) - Take 2 (the rebuild)

Well, you don't have to be a Mom but Moms would more then likely have toddler bowls hanging around!

I don't know about you but when I weighed out a serving of my favorite breakfast cereals for the first time, I almost cried. It was an eye opening experience to actually see what a serving size was! I mean a ½ a cup of cereal is really not that much and it's gone in a just a few bites. Plus is looks ridiculous in big bowls and really, you don't feel like you ate anything afterwards.

That's why I started using the toddler's bowls. You'd be surprised but an one of those little bowls just fits an adult serving of most cereals.

So every morning (well the mornings we aren't eating eggs) I pull out two toddler bowls and the toddler and I sit down for breakfast. It's fun, he gets a kick that I'm using one of his bowls and I don't feel deprived seeing my controlled portion in an oversized soup bowl.

In case you're wondering we are eating Kellogg's Frosted Mini-Wheats Strawberry Delight this morning. It's our new favorite!

Labels: Tips

Well, for me and this post it did anyway.  Let me explain.

I don’t have much time tonight, it’s my long day at work. So I was just going to post my food journal and head to bed. Well, after analyzing my journal I realized it was a perfect example of what I call a grazing day (something I need to do on 12 hour work days) and I thought I’d use that has a simple topic and find a few articles that discuss grazing and weight loss, something that I attribute some of my success to.

Then I found this great article about permanent weight loss. According to the article, the study found that people who lost an average of 60 pounds and kept it off for an average of five years hold seven things in common.

1. They believe failure is to be expected, but that when you keep trying, ultimately you will be successful.
2. Those who kept their weight off realize that deprivation leads to binging and binging leads to setbacks.
3. They've learned to eat a wide variety of foods — even an occasional treat.
4. They closely monitor their weight, daily and/or weekly tracking loss or gains.
5. They plan for and exercise moderately for an hour each day and they add in activity wherever they can.
6. As a permanent way of life, these weight-loss successes choose plenty of whole grains, fruits, vegetables, lean meat and diary products and occasional allowances of sugar and fat.
7. They eat small frequent meals — often five — spread out over the day. They Graze!

I have NEVER agreed with an article more. I believe, know, agree, did, and DO all of these things!!  

Case in points… the grazing day…

Labels: insights, links, menus, Tips

Bleh!

I made the Easter baskets tonight and now I feel like a stuffed pig. It’s really my first nibbles at the Easter Candy. Thankfully I only bought one bag of jelly beans (which I don’t even like) and one bag of chocolate eggs. That’s it.  The rest of the basket is filled with trinket toys, play dough and lots of fun little gifts. SO much better then a basket of candy in my opinion.

So tomorrow the guests start to arrive.  I’m TOTALLY not ready. But I’m getting there.  The baskets are done. I’ve been prepping vegetables all day. And I’m starting a cool yelatin (no, it’s not a typo it’s my new favorite dessert!) mold with a bunch of festive colors.  My plan is to serve it with fruit and cool whip for a fun light dessert. As for dinner, I’m going half traditional, half Italian. It’s kind of a family tradition.  I’m starting with some Zucchini & Red Pepper Salad with Spinach “Pesto” as an antipasta type salad.  Then it’s traditional stuffed shells made with my homemade sauce, turkey sausage and turkey meatballs. Of course I’m using reduced fat cheese for the shells, not that anyone ever notices. My other main course this year is Baked Ham with Sweet Potatoes and Carrots and I’m serving a side of Roasted Margarita Asparagus.  

There you have it, an “on plan” holiday dinner menu.  Now if I can only stick by the veggie tray instead of the candy, cheese and crackers, I’ll be set!

Anyone else have big plans this weekend? Maybe some that don’t revolve around food?!? :~P

Labels: journal, Tips

(This was a post I wrote as a guest blogger awhile back, I wanted to share it here)

It’s true! Let me explain.

When I was a kid, I longed to be thinner. I wasn’t obese. I wasn’t thin. I was a normal, active child that could possible be considered “chubby” in comparison to “skinny” people. I had a father that was preoccupied with the weight of his daughter and it was pointed out to me more then a few times I could “afford to lose” a few pounds.

Around the age of 12, I began to diet. I would be aware of what I was eating, sometimes even depriving myself of lunch at school. This, of course, backfired. I would allow myself to get too hungry and then overeat at my next meal. This very normal dieting cycle, eat less, feel deprived, eat more, continued for me until my late 20’s.

Throughout high school and college, I would have done anything to be thin. Everything except what I needed to do. I needed to learn how to eat and have a healthy relationship with food. I needed to stop DIETING! Sounds weird I know, but it’s true. Dieting made me fat. Once I stopped dieting and learned how to live. I found success.

So you are asking yourself now, “how did she do it? How did she stop dieting?” Well my program of choice was Weight Watchers. Weight Watchers was like school for me. I went to “class” once a week to earn my 3 credits in “Eating and Living Healthy”. Some may call it a diet, I disagree it’s a strategy for those of us who need to be taught how to eat. Those of us who need to learn how to have a healthy relationship with food.

Do you need to run out and join Weigh Watchers to find success? No, I don’t think so. It won’t hurt but it can be done with a few simple strategies.

1. Include more healthy whole foods in your diet. Fruits, veggies, whole grains, lean meats. If you don’t eat enough of them now start slowly. Replace a snack a day with a fruit. Add a side of veggies to your dinner plate. After a few weeks, you may start to surprise yourself and your tastes may change!

2. Learn what a portion is. I was shocked to see what one serving of pasta was! And I almost cried when I weighed out one serving of my favorite cereal. At first you may feel like it’s not enough but again, if you listen to your body you may be surprised that one serving is more then enough to fill you up and fuel you until the next snack or meal.

3. Scrap the concept of 3 meals a day. I eat now when I’m hungry not because it’s noon or 5PM.

4. Get active. I didn’t hit the gym hard to lose 65 pounds but I moved more. Daily walks with the family after dinner and shutting the TV off on weekends is a great start!

5. Get support any way you can. A walking buddy, an online message board, your significant other, anyone who will listen! Share your success and your failures. Weigh in with that person once a week to be accountable.

6. Keep a journal. Jot down what you eat during the day. Even writing out your thoughts at the end of the day will help you reflect and come up with a strategy for tomorrow.

7. Celebrate every good choice and learn from the bad ones. Just because you slipped doesn’t mean you should scrap everything. Weight loss is a journey, a process. If you don’t mess up how will you learn how to deal with everyday challenges? No matter what you do today tomorrow is coming so you might as well do what you can to better yourself. Don’t give up just because you had a piece of cake after lunch just eat a little less at dinner to account for it!

Honestly, I did/do all those things. I didn’t say it would be easy, did I? I still haven’t mastered each once but I work on them daily. Now that I think about it, I don’t think I’ll ever master them all but just by trying I’ve come a long way.

Labels: insights, Tips

After yesterday's post, I sat down and thought about what my go to snacks are when I’m on the run. These are things I ALWAYS keep in stock to throw in my lunch bag on my way out the door.

1. Yogurt – I eat at least one container of non-fat yogurt a day. I usually by whatever brand is on sale, whether it be Weight Watchers, Dannon, Yoplait or the store brand.  I know they are chock full of artificial sweeteners but I they are SO good and SO convenient it’s hard to give them up. Plus they make a great base for smoothies!
2. Granola bars – Nothing is easier to keep in your bag then a granola bar. I have 2 favorites, Kashi and the Fit&Active brand from Aldi’s.  
3. Grab-able fruit – Apples, oranges, bananas, pears, and anything else I can cut in clean for ziplock bags!
4. Fruit Leather – A toddler favorite, fruit leather is another purse regular for me. I think I have about 3- in there right now!
5. Carrots – I am known around the office as a carrot eater. I always bring a bag to work. It’s a great go to snack when you just want to munch.
6. 100 cal pack thingies – I’m saying “thingies” here because I don’t only buy the 100 cal pack brand. My absolute favorite is Quaker Mini Delights.  I’m actually thankful they don’t make them in larger bags, especially the cinnamon!

So what am I missing? What are your ‘Can’t Live with Out on the go Snacks’?

Labels: Tips

The other day I hit Bed Bath & Beyond.  Man I love that store!

They were having a big sale and as soon as I walked in I was immediately attracted to a large bin with these water cooler looking water bottles in it. They were huge! (74oz) With a great handle and a large sports bottle top.  I bought 2 they were just so COOL!

Now I have them in rotation. One’s in freezer filled half with water getting ready for tomorrow. In the morning, I’ll pull that one out, top it off and replace it with the other one.

Right now, I’m finishing off my 74oz. I lugged it to work, got made fun of, drank from it all day, lugged it back home, shared it with the toddler in the car (he thinks it’s great!), had it at dinner, it’s like My Buddy. You know, where ever I go, he goes...

Now that I successfully got that stuck in your head for the rest of the day I’ll move on (mission accomplished) :~P

The last two days have been great. I think the water is helping, immensely. Plus I’m working my butt of at work preparing for classes that start Monday. The next week or two is going to be crazy! On top of it all, the toddler isn’t feeling well. We have to go to the doctors tomorrow afternoon so that kills my cardio kickboxing class. :~( I’m going to try my hardest to get the gym before work so I can fit it in. We’ll see. I’m just too tired to even try and plan the day tomorrow.

I’m also racking my brain for a new weekly video post idea. I think all this class prep is sucking me dry. So if there is anything you can think of, I’m all ears!

Labels: insights, Tips

It snowed today! For as much as I complain about the winter there is just something fun about snow.  It's white, fluffy and I get to take frustration out on the husband in the form of a snowball fight. :~P

While I was out shoveling the driveway I was thinking of all the things I do to increase my activity level. Some of these are rules I’ve made for myself and some are goofy things I do around the house. When I started Weight Watchers these were my main source of exercise, remember back then I wasn’t the gym rat I am now.

1. Snow shoveling – I guess I should start with what inspired the post. I ALWAYS go out and shovel the driveway after a snow storm. I don’t even care if the husband helps (although I’m happy to say he normally does). Here’s my logic, it has to get done anyway, it’s a GREAT workout, and I have a reason to go outside for some sun on a cold day without being cold. I know that sounds crazy but it’s true! Shoveling snow keeps you warm on a cold day! Oh and nothing beats coming in for some hot cocoa!
2. Counter Pushups – I LOVE popcorn, ok so your thinking what the heck does that have to do with counter pushups, and, wait, what’s a counter pushup anyway?? Well, in my microwave, popcorn takes 2 minutes to cook. Instead of going back into the living room to wait, I hold on to the edge of the counter, step back and do pushups. The further away from the counter the more intense the pushup. Just try to do those continuously for 2 minutes. They get TOUGH!
3. Squats and knee lifts – Everyone knows how to do a squat and a knew lift right? Well why not do a few while you are brushing your teeth? What else are you doing besides standing there and looking in the mirror for 2 minutes? Might as well burn some calories! And if you’re curious I do do these all the time, just not when the husband is in there with me, he already thinks I’m a big dork.
4. Five Story Rule – I can’t remember if I told you this one yet. I made a personal rule about 3 years ago to ALWAYS take the stairs if I have to go up or down 5 stories or less. I will seek out a stairway while carring my luggage if I have to. I’m always shocked at how many people take elevators when they are going up one flight. On campus I see college kids go out of there way to hop on the elevator in a 3 story building! Come on people!
5. Dance cleaning – I know you ALL know my obsession with the house dancing. But seriously what’s more fun then dancing?!? You pick the music, you create the moves, just do IT! Get those arms up, those legs up and SING! It’s your house who you trying to impress? And if you have a toddler even better! Pick him up, swing him around and dance while you are carrying him. I used to strap ‘the baby’ on my back, vacuum and run around the house like the dancing queen. 
6. Basket shopping – Does anyone use the basket at the grocery story anymore? If I’m alone and not doing a big shopping I always grab a basket instead of a cart, even if I know I need milk! The funny thing is usually by the end of the trip I have too much for the basket and I’m struggling to get to the counter. I probably look like an idiot but I burn way more calories carrying all the extra weight then I do pushing it around.
7. Family walks – When the weather is nice the three of use try to go for an after dinner walk every day. It’s get’s us out of the house and away from the TV, even if it’s only for 20 minutes. Plus you get great family time!
8. Parking far away – I know, it’s so cliché, but seriously think about it. How many more steps can you get in just by parking further from the entrance of a store. Plus think of how much time you’ll save not driving around looking for a close spot! You do it, don’t you? Even though there are perfectly good spots ‘too far away’.
9. Get an exercise ball – These things are fabulous. I sit on it and balance while watching TV. I do crunches on it during commercials. I even let the toddle play with it and he balances whiles holding my hands (we take turns). It’s just a fun thing to have around and it get’s you off the couch while watching TV.
10. Lunch walks – If you are lucky enough to have a lunch break at work take it, and walk around your building a few times or in my case the campus.  I love when I get a co-worker to go with me and we get to chat. Nothing beats getting out of the office during a long workday.

So there you have it, 10 stay active tips. Remember you have to start somewhere where and every little bit helps!

Labels: Tips

Sometimes it’s all in the preparation and presentation.

Today I thought I’d be a bit more creative then just slapping some toppings on a light tortilla and jamming it in my mouth. Yes, I mean jamming and yes, I do that ALL the time. When I do, I noticed my hunger goes away but I’m left completely unsatisfied and normally wanting something else. Today I took a 10-minute break, spent some time on preparation and presentation, sat down at the table and enjoyed my light snack.

Guess what! This time I was satisfied. I think by just taking a break and making eating fun, we feel fulfilled and less likely to immediately want something more. So next time you want a snack, check out your pantry and see how you can get creative with your healthy items on hand. You have healthy items on hand, right? ;~)

• 1 light (low carb) tortilla (I used Trader Joe’s Whole Wheat Low Carb)
• 1 The Laughing Cow Light Cheese Wedge
• 5-6 slices of turkey pepperoni (light ham or turkey would be fabulous too!)
• Handful of spinach leaves
• Honey mustard for dipping

Spread the cheese on the tortilla. Layer the pepperoni and spinach leaves on the cheese. Roll up tightly and evening space tooth picks about ½ inch apart. I use the toothpick and a guide for cutting and then the little rolls stay together. When you slice, be careful not to squish too much so you can retain the nice roundness of the roll.

Nutritional information will be different based on the tortilla and light meat you use. I’m estimating mine at about 150 calories.

Labels: SnackIdeas, Tips

I thought you guys might benefit from my freezer trick.  It’s something I came up with while breastfeeding.  I realize that makes no sense so I’ll explain. 

While breastfeeding I would pump and store extra breast milk in the freezer.   I tried all the crazy contraptions they had for storing milk but found they took too much room in the freezer and normally took too long to defrost.  So I came up with “the gift bag trick”.

I found a gift bag that could fit a breast milk bag lying flat on the bottom. I then cut a ½ inch slit on one side of the bag and used it as a dispenser for frozen flat bags of milk.  Think upside down pez dispenser.

This solved three problems for me. 1.) Storage - All the milk was now in one gift bag I could keep on the side of the freezer, 2.)  Quick Defrosting – The bags were flat so just running them under warm water would defrost them in seconds! and 3.)  Milk Management - The upside down nature of the “dispenser” had me placing newer bags on top and removing older bags through the bottom.  It was truly perfect!

So I took this same concept and used it with ground meat.  Normally I buy lean ground beef and turkey in bulk (when possible).  Then I separate the meat into 8 oz bags, flattening them for storage and quick defrosting. Not a bad idea! Huh?

Seriously when I forget to defrost something for dinner this is a lifesaver.  I’ll pull one out and run it under water to defrost and viola! Meat for dinner!

Labels: Tips

My party went off without a hitch today. The weather was nice (although SUPER HOT), the food was good and I didn’t go completely nuts. I ate a bit more then I probably should have but overall I feel good about the day.

Instead of my normal daily journal (because the points wouldn’t be accurate anyway) I thought I would share my party menu.

BBQ chicken

I marinated chicken legs and boneless chicken tenders in BBQ sauce overnight and grilled them. Oh they came out YUMMY. I’m assuming others liked them as well because I have NO LEFTOVERS! The toddler had almost three whole pieces!

Baked Beans

I put 1 can of BBQ beans, 3 cans of “pork and beans” and 1 can of regular old navy beans in the crock pot with a few splashes of Worcestershire sauce and a dash of nutmeg.

Grilled Potatoes

Using the Vegetable Grill Trick, I layered a bed of Vidalia onions and 4 cans on whole potatoes (drained) drizzled with a bit of olive oil and sprinkled with spices and placed on the grill for a bit. Oh… these were my favorite! I probably ate too much but MAN were they good!

Munchies

For munchies, I had baked corn chips with salsa and pretzel thins.

My guests handled everything else, the pasta salad, fruit salad and Brownies!

These brownies were a bit of a downfall for me. They were SOOO good. Let’s see, the only way I can explain them were nutty, chocolate, graham cracker bites. Thankfully, they were cut in really small pieces. I also gave some to my guests to take home so I wouldn’t be tempted with the leftovers.

There you have it, Roni’s BBQ menu. I stuck with a few light beers and munched on everything in moderation. Like I said, I could have done better but it was a party and I think I made pretty good choices in my menu choices.

I hope you are enjoying your weekend!

Labels: DinnerIdeas, journal, Tips

Orginally Posted on May 29th, 2007 2:04 pm

I forgot to share this before the holiday weekend but hey, we still have all summer right?!

I’m a big fan of grilling, it gives my kitchen a break in the summer. Believe me my kitchen NEEDS a break. Anyway, when I grill I want to grill everything. I don’t want some stuff on the stove and some in the microwave, I want it ALL on the grill.

So I buy one of those disposable aluminum cake pans from the grocery store, they usually come in packs of two. I use them for all the small stuff that you cannot “normally grill” like here I have some sweet onion and sugar snap peas. I simple spray with a bit of olive oil or non-stick cooking spray. Afterward I wipe it down or if I have room, I’ll through it on the top rack in the dishwasher. I’ll get at least a few weeks of use out of just one.

I also (although not pictured) have been known to open a can of baked beans and throw it on the grill as is. Hey, the can is like a mini pot! If I want to add some more ingredients, I’ll put the beans in a disposable bread pan. Whatever works!

Labels: Tips

Originally Posted on May 26th, 2007 3:04 pm

Someone asked me the other day if I did the small plate trick.  You know, eat on smaller plates to trick your brain into thinking you are actually consuming more then you are.

I don’t know about you but I think it’s bogus.  This morning I weighed out two bowls of Fiber One cereal.  Which one do you think looks better? Bigger? If I only ate the one serving of cereal out of either bowl I would be completely unsatisfied. 

What I think does matter is bulk.  I’ve never hid the fact that I LOVE to eat.  I mean really, I enjoy the process of eating.  No wonder I had a weight issue.  My love of eating paired with my lack of nutritional knowledge was a bad combination.

Now this is what I call a bowl of cereal.  I’ve bulked it up with some fresh strawberries, blueberries and a sprinkle of Flaxseeds.  You can add anything, a banana, raspberries, blackberries or even skip the milk and add a serving of cereal to your favorite light flavored yogurt.  The yogurt is thicker and takes longer to eat. 

Moral of the story here, it’s not size that matters it’s bulk.  The one thing I owe Weight Watchers (well there is probably more) is that they taught me to bulk up my food with low point stuff.  And guess what! That low point stuff is normally better for you anyway.

What do you do to bulk up your breakfast?

Labels: insights, Tips

Originally Posted on March 22nd, 2007 12:45 pm

I’m creating a new category for posts called, weight loss tips. I used to have a static page but I wanted the ability to post a tip now and then and have it showcased on the main page instead of being hidden. Below were the tips archived from my old site.

…

I have tried to lose weight for as long as I can remember. Why did it take me so long to figure it out? What made me successful this time around? Why did I fail so many times before? I’m not quite sure but I decided to jot down all the things I did this time around that helped me successfully lose 70lbs. Here are a list of weight loss and diet tips I hope help you on your journey. If you have any tips of you own please add them with the comment feature at the bottom of the page.

1. Rearrange your Refrigerator. I now keep all produce, fresh veggies and yogurt on the most predominant shelves. Everything else goes in the drawers, like breads and Bill’s junk food! This way, when I’m hungry I see the good stuff first. I also found that by doing this food doesn’t go bad as quickly. I haven’t thrown a bag of lettuce out in a LONG time.
2. Get more volume for your calories. For example, I buy shredded mozzarella. I use it for everything! Tacos, pizza, salads. I weigh out an once and it’s exactly 2 points. Perfect. Well, one day, I bought the fancy shredded kind and when I measured out an once I was SHOCKED! It look like so much more! To me more is better even if it really isn’t more. Now I only buy the fancy shredded kind. This is a mind trick example but you get the idea. If you think you are eating more you are more satisfied. Bulk up burgers with lettuce, tomatoes, pickles, green pepper slices or add tons of veggies to homemade pizza. Anything that tricks you into believing it’s way more food but adds only minimal calories.
3. Bring tons of stuff with you. When I go to work I don’t worry about lunch anymore. I bring a ton of 1-3 point (50-200 calorie) snacks and literally eat ALL DAY. I’ve become a gazer and it’s worked for me.
4. Not everything needs extra cheese or cheese at all. This is one that is pretty personal to me but I’ve learned that everything doesn’t need cheese and if it does 1/2 ounce is usually enough. Gosh, I look back before weight watchers and I must have been eating at least 25 points worth of cheese a day!
5. Eat more veggies. When I have dinner I’ll usually have about 4 ounces of protein, a small starch and then seriously about 3-5 servings of whatever veggie I make. Normally broccoli, green beans, snow peas, sugar snap peas or zucchini. It fills me up and makes my plate look like there is enough food to feed an army.
6. Weigh everyday. I don’t count it towards my weekly weigh in and I understand there will be ups and downs. But it keeps me motivated and in check. I know there are different philosophies on this but I’m sharing what worked for me.


7. Carrot Sticks! I know they aren’t free! But they are a life saver. I will host parties and when everyone else is eating chips and dip, pretzels, and candy. I keep munching. I’m completely satisfied and I don’t even notice that I’m not eating what everyone else is. I’ll usually count 1-2 points for them.
8. Fruit! I know it has points but I don’t stress about how much I am exactly eating. I normally just count a point for everything except bananas. I figure no one got fat eating too many strawberries. Sometimes I eat less then a cup, sometimes more, I figure it all evens out so I just always count it as a point.
9. Stay Active. I don’t really have a regular exercise routine but I do stay active. I have the 5 story rule, I take the stairs if it under 5 stories. I dance with my son at least once a day and I when the weather is nice I walk in the evenings. Other then that I try to get in workouts when I can. In the summer I’ll go for hikes and in the winter I’ll try and do a 1/2 hour of a video of something but I usually never keep it up for long.
10. Don’t stress about parties, or special occasions. I didn’t get fat because of one meal. I go and make good choices then come home and calculate my points. I will then adjust the amount of Flex points I use the rest of the week.
11. Write everything down and be honest. I have every food journal since I started. If I know what I’m making for dinner I will subtract it in the morning and then know how many points I have left for the rest of the day. The night before work I will grab all the snacks and my lunch add all the points and then know what I had left for breakfast and dinner the next day.
12. Have faith in your plan. My chosen plan was weight watchers but I truly believe any healthy diet plan works. There were weeks I didn’t think I did good, I’m not sure why, I stayed within my points, but I could have made healthier choices. Those weeks I still lost! Why? Because I stayed in the points range. This gave me the faith to stay on plan! If you follow the plan you WILL lose. I believe that of almost any diet plan! It’s just that this one I can stay on forever.
13. LOVE appetizers? I used to go to restaurant with friends and get mozzarella sticks, potatoes skins or anything fried! Then a salad AND a whole main entry. Of course I would rarely bring anything home. I don’t even want to think about how many calories I was consuming. Now I go and get a soup instead of an appetizer. Soups I choose are generally chicken noodle/rice, vegetable, black bean, beef with barely, minestrone basically anything "brothy". Then I eat half of my meal and bring the rest home for dinner. This way I still feel like I got an appetizer but the soup is generally only 1-4 points!

Labels: Tips

If you are anything like me you LOVE cheesy quesadillas. You would think now that your are trying to lose weight you can’t enjoy their cheesy goodness! Well you are wrong!! (I know that sounds corny but it just came out of me that way)

With a couple of healthy tortillas (or even one folded over on itself you can create crunchy restaurant style quesadillas filled will all healthy low point fillings, like fat-free refried beans, diced peppers, an ounce of low fat cheese, diced tomatoes, anything you want really.

Here’s the deal… put your quesadilla in a non-stick frying pan. Fill a pot of water just big enough to fit inside the frying pan and place it on top of your quesadilla. I work over medium heat as to give the center enough times to get warm without burning the outside of the tortilla, usually about 2 minutes. Then flip and place the pot of water on top for about another two minutes.

That’s it! Give it a try and let me know if it works for you.

Labels: Tips

I get RealAge Tips emailed to me weekly and every once in awhile they send a gem. This week it was about low energy density foods and how they contribute to weight loss.

When you eat more foods that are dense in everything but fat and calories -- think juicy melons, pears, cucumbers, broccoli, and berries -- it not only helps keep you slim but also revs up the nutritional quality of your diet.

When I started Weight Watchers, particularly the Flex plan, it became very clear to me, what types of foods gave me more “bang for the buck”. I have never lied about this I liked to eat and it seems that Flex plan taught me to eat low energy density foods.

After reading the RealAge Tip, I started to do research about energy density and found this great article written by the MayoClinic,

…the concept of energy density can indeed help you feel satisfied with fewer calories.

So what are Low Energy Density foods? You probably guessed it, fruits, vegetables and whole grains. Here is a partial list of foods listed by their Energy Density Index as posted on BPersonal.com

I thought all this was interesting and maybe it will help us decide what to grab next time we want a snack. ;~)

So today, I made mashed potatoes again (what a great winter comfort food) but this time no milk, just a bit of broth and they cam out delicious! No added fat and so it’s just the points for the potato.

You will notice I’m skipping the workout goal this week. I know this isn’t a good excuse but I’m too busy this week. I’d rather be realistic then make a goal I know I can’t attain.

Labels: journal, Tips