Mel's - Back to GOAL Journal

[MelanieC]

I think Liz had asked for Info on Core.

Also Terry here is the list of Core foods. Shredded wheat is core as long as there is no added sugar. Barbara's is just 100% whole wheat nothing else.

The plan rules
1. Eat as much of the core foods as you need to feel satisfied.
2. If you want to eat foods that are not on the core foods list use you 35 weekly points allowance.

Vegetables
Fresh, frozen or canned (without added sauce, fat or sugar)
Tomato paste purees and sauce

*Vegetables cannot contain ingredients that are not core foods. (ex regular refried beans, pork beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles are not core foods.) Vegetable juice is not a care food.

Fruits
Fresh, frozen or canned (without added sugar)

*Canned fruit must be packed in water or juice (not syrup) and drained before eating. Unsweetened applesauce is a core food, but sweetened is not. Dried fruits are not core foods. Fruit juices are not core foods.

Soups
Fresh, canned, frozen, or homemade soups made only with core foods
Bean soup (lentil, split pea)
Bouillon
Broth based soup
Tomato soup
*Creamed soups are not core foods.

Starches Grains and cereals
Whole wheat pasta or brown rice or potatoes is limited to 1 meal a day
Barley
Buckwheat
Bulgur
Cornmeal (polenta)
Couscous
Kasha
Popcorn (airpopped or 94% fat free microwave popped)
Quinoa
Rolled oats
Starch vegetables (peas, corn)
Cooked hot cereal (any plain variety that does not contain added sugar)
Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar, are limited to 1 meal a day and must be eaten with fat free milk or plain fat free yogurt.

Lean meats, poultry, fish, meat substitute and egg products
Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak
Filet mignon
Organ meats (liver, brain)
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top sirloin roast

Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop

Pork
Canadian style bacon
Lean ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast

Veal
cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak

Poultry chicken and Turkey
Fresh, frozen or canned
Organ meats
* trim any visible fat and remove skin before eating

Fish and shellfish
Fresh, frozen or canned any variety
*Canned varieties must be packed in water or broth or tomato juice, not packed in oil

Meat substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen

Egg products
Egg, whole
Egg substitutes
Egg whites

ETA: *Ground beef with no more than 7% fat,or ground turkey or ground chicken is limited to 1 meal a day.

Milk products and dairy substitutes
Milk products
Fat free cheese
Fat free cottage cheese
Fat free milk
Fat free sugar free pudding
Fat free sour cream
Fat free plain yogurt

Dairy substitutes
Soy milk (plain)
Soy cheese
Soy yogurt (plain)

Weight watcher smoothies or fat free sugar free instant hot cocoa or reduced calorie dairy shakes is limited to once a day.

Oils, Condiments, and Extras
Oils
Fat free dressings
Fat free margarine
Fat free mayonnaise
Nonstick cooking or baking spray

Include 2 teaspoons of Olive, canola, safflower, sunflower or flaxseed oil each day

Condiments
Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Horseradish
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)
Mustard
Salsa (fat free)
Soy sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce

Extras
Gelatin (unflavored or sugar free flavored)
WW fruities

Beverages
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or unsweetened)
Water or mineral water

 

[MelanieC]

Today is Friday - Woo hoo!

Last night I had avocado on my quesadilla's. I ate an entire avacado and it was only 4 oz so it was 4 points. That was the first time I was satisfied after eating 2 of my quesadillas. I usually still feel like eating more, but this time it felt differnt. I'm thinking there might be something to this adding good fats to your diet. I've heard that your level of feeling full is increased when you do, maybe it's true!! I'm having one tonight. I was going to have sour cream, but I've decided that for 3 points for 4 tablespoons of sour cream I'd rather have 4 points of avacado. For 1 more point there is so much more substance, more nutrients and I read it has the highest fiber of any fruit?? Go figure!

It's 2:55pm now, and I'm hungry. I have flex points and I don't know why I'm trying not to eat them. Last year I was a huge advocate of eating all the points I was given. I also don't drop down to 20 target points when I reach 150lbs. I keep my target points at 22. I refuse to eat less than 22 points per day! Guess what- I got to goal eating more! I think I will have a snack now so I don't do something stupid when I get home and eat something I shouldn't. I was trying to keep my points down so I could have a good dinner with the family and feel like I was splurging. We are having "taco dip" tonight. Its basically just ground turkey taco meat, refried beans, sour cream, low fat cheddar, tomatoes and salsa. I won't eat the chips and I'll bake a corn tortilla with pam and eat it like a tostada. 1 corn tortilla is only 1 point.

Off to eat my snack because I'm hungry. I probably need the protien!

 

[plutosmyfav]

Hi Mel,

I'm glad to hear you refuse to drop to 20 points, I do too!!!! It will be a long time before I am supposed to, but I already decided 22 is my minimum (that's where I am now). Avacado sounds delicious, I'll have to see if it has that same effect on my appetite! Use those flex points LIve it up, its Friday

Sunny

 

[MelanieC]

Thanks Sunny! - I have to get better at eating my flex. Last year I always used them up! I'll remember that tonight and try to live a little!! It's so hard sometimes to let ourselves splurge.

I had my snack. I have about 43 minutes to make it before going home. Once I leave work I'll be ok. The snack really took the hunger pains away- Thankfully!

 

[lizdotcom99]

Thanks for the list Mel.. It sure is nice and LONG!!
I am swtiching from lo carb to core.....but want to keep my carbs lo but need some for all the activity I am doing. Who knew this would be so easy?

About being hungry....I agree to go with the good fats. Being lo carb for the last month I have noticed that after I eat some protien or meat, it takes me while to get hungry again. Today I started core and found that I have been quite hungry. Had oatmeal for breakfast with 1/2 of a banana. 1 cup of ff cottage cheese and some celery and just had peanut butter and an apple. Need to get to the store to get some chicken breasts as I thinkI NEED to eat the protien more often.

Another quick question or two or three or four for you....
I LOVE that you journal your food! What kind of peanut butter are you eating for 2 points? I just had 5 points worth of peanut butter....2 TBS. It was quite tasty on the apple that went with it!! Totally worth using 5 of my 35 extra points for. Is there anyway to get the books without joining WW.....I have the flex program ones, would love to get the core ones...anyway to do that?

Hope you are having a great day! Thanks for keeping me in the loop with the CORE program.

Keep up the good work!! You are doing awesome!!

 

[MelanieC]

Saturday February 5, 2005

Breakfast
Shredded Wheat (2)
Milk (2)
snack
none
Lunch
2 Kashi Granola Bar (5)
snack
None
Dinner
Red Lobster Ultimate Feast
Mashed potatoes (4)
4 Fried Shrimp (4)
5 Shrimp Scampi (3)
Maine lobster tail (2.5)
Snow crab legs (3)
Cheddar Bay Biscuit (4)
Salad w/dressing fork dip method (2)
croutons (3)
Snack
None
Total - 35.5



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 3
Points (22 + 4 AP's=26) 35.5 (used 9.5 flex - 9.5 left for week)
Exercise - 5 miles on TM - Long walk/run
Calcium-(target 3) - 1
Vegggies/Fruit (target 6)- 2
Stopped eating at (7pm)- 7pm
Went to bed at (No later than 10pm)- 10:00pm

 

[MelanieC]

Sunday 6, 2005

Breakfast
Shredded Wheat (2)
Milk (2)
snack
none
Lunch
Egg (2)
Grits (2.5)
shredded potatoes (3)
snack
Kashi Granola bar (2.5)
Dinner
small piece of chicken buffalo strip with blue cheese dip (6.5)
Quesadillas
4 tortillas (6)
1 oz FF cheese (1)
whole Avocado (4)
Salsa (0)
Snack
None
Total - 31.5



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 3
Points (22) 31.5 (used 9.5 flex - 0 left-end of week)
Exercise - Rest Day
Calcium-(target 3) - 2
Vegggies/Fruit (target 6)- 4
Stopped eating at (7pm)- 7:30pm
Went to bed at (No later than 10pm)- 10:30pm

 

[MelanieC]

Monday February 7, 2005

Breakfast
Shredded Wheat (2)
Milk (2)
snack
Banana (2)
Lunch
Whole Wheat Bread (1.5)
2 oz Turkey Breast (2)
brown mustard (0)
8 woven wheat crackers (2)
1 oz lowfat cheese (3)
snack
None
Dinner
Quasadilla
4 tortilla (6)
FF Cheese 1 oz (1)
Whole Avocado (5)
Salsa (0)
Snack
None
Total - 25.5



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 3
Points (22 + 3 AP's=24) 31.5 (used 8.5 flex)
Exercise - TM Short Walk/Run - 50 min total
Calcium-(target 3) - 3
Vegggies/Fruit (target 6)- 6
Stopped eating at (7pm)- 9pm
Went to bed at (No later than 10pm)- 11:00pm

 

[MelanieC]

Tuesday February 8, 2005

Breakfast
Kashi Autumn Harvest (3)
Milk (2)
snack
Kashi Granola Bar (2.5)
Lunch
Chick-fil-A
Chargrilled Chicken sandwich (5.5)
snack
None
Dinner
Spagetti
Whole Wheat Pasta 2 cups (6)
Spaghetti Sauce w/ Turkey 1/2 cup (3)
Snack
Walnuts 7g (1.5)
Pickle - Dill (0)
Total - 23.5



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 3
Points (22 + 2 AP's=24) 31.5 (used 8.5 flex)
Exercise - Rested (TOM) was supposed to be FIRM day
Calcium-(target 3) - 1
Vegggies/Fruit (target 6)- 5
Stopped eating at (7pm)- 7:30pm
Went to bed at (No later than 10pm)- 11:15pm

 

[MelanieC]

Wednesday February 9, 2005

Breakfast
Whole Wheat Bread (1.5)
Peanut Butter (2)
snack
Bananna (2)
Lunch
Spaghetti
1 cup Whole wheat pasta (3)
Spaghetti sauce & ground turkey 1/2 cup (3)
snack
Grapes 1 cup (1)
carrots 1 cup(0)
Dinner
Quesadilla
4 tortillas (6)
1 oz FF cheese (1)
whole avocado (5)
Salsa (0)
Snack
None
Total - 24.5



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 1
Points (22+1.5 AP=23.5 ) 24.5 (used 1 Flex point- 32 left )
Exercise - FIRM Tough Tape 2
Calcium-(target 3) - 1
Vegggies/Fruit (target 6)- 8
Stopped eating at (7pm)- 8pm
Went to bed at (No later than 10pm)- 10:30pm

 

[MelanieC]

Hi Liz-

I eat all natural whole foods brand (365 brand) peanut butter. Only ingredients is peanuts and salt. I like to keep my ingredients list short in my foods. I eat one TBSP of peanut butter for 2 points. You have to seperate the oil when you first use it but it stays mixed together after that if I keep it in the refrigerator. Don't pour off the oil or it gets dry. Very tasty!

The book I have I got from a meeting. You can join for one week and not go back. I think there is still free registration going on now. Also check out the WW board www.weightwatchers.com go to community. (The Weekly points allowence board is a great source for core). Also check out www.dwlz.com . There is a core board there. Also try Kippy's site for Hard Core: http://wwkippy.proboards40.com/

check out this site: http://jopax.home.mindspring.com/id15.html

Hopefully this will help you out. I'm still doing flex, but trying to slowly introduce core foods to my menu. I like the principle, but I use mostly Low fat cheeses instead of all the ff. I do like FF cheese on my quesadillas though. I don't miss the fat at all. - probably because I use a homemade salsa that is pretty spicy.

 

[MelanieC]

I didn't have time to post for a few days. I did well over the weekend and even had dinner at Red Lobster for valentines day. DH has his Guard Weekend next week so we did it early. It was yummy!!

I did my 5 mile walk on Saturday! I got up before we went out. Thank goodness I did it early because we suddenly realized at 11:30am that DS had baseball signups that ended at 12pm. We rushed there and got there exactly at 12pm. I even had to run around the building because it wasn't at the front entrance of the High School.

WI at WW on Monday night was good. I lost 1.2 pounds!! Woo Hoo!
I got up Monday to exercise too! I did 50 minutes total.

5 min warm up 3MPH
40 minute alternating
3 min walking 4 MPH
1 min running at 5 MPH
5 min cool down 3 MPH
I even did the last minute of my running at 6MPH! Hard to believe I did that at the end. I can feel a huge difference in my walking and running. I remember when I first started this a few weeks ago, I was very tired after 20-30 minutes. Now I'm doing a full 40 min and was able to go faster at the end!

Yesterday I woke up to my TOM. I was supposed to exercise but I got it when I woke up at 5:30am so I held off. I came home and my meds had worn off and I had horrible cramps. I decided to take yesterday as a rest day. I'll try to make it up today.

It feels good to see the scale go down and know I'm continuing to exercise consistantly.

 

[plutosmyfav]

Hi Mel,

Awsome job on the 5 miles! And you are picking up speed, too. I love seeing your progress

Keep going

Sunny

 

[wilderness01]

Congrats on the 1.2 pounds that you shed.

 

[Strings]

Congrats Mel,

You are doing an awesome job. 6 MPH on the treaddie, and loss just before TOM. Keep up the great work.
Beth

 

[MelanieC]

Thursday February 10, 2005

Breakfast
Shredded Wheat (2)
Milk (2)
snack
Banana (2)
Lunch
2 whole wheat bread (3)
2 oz Turkey Breast (2)
1 oz lower fat cheese (3)
snack
.5 oz walnuts (2.5)
1/8 cup raisins (1)
Carrots (0)
Dinner
Polenta (2)
Tuna patty
Tuna (2.5)
egg (2)
Bread (1.5)
Snack
cracker (.5)
Total - 26.00



Here are the things I want to strive for each day:
Vitamin-- took it
Water (8)- 2
Points (22 + 2 AP's=24) 26 (used 2 flex points-29.5 left for week)
Exercise - 3.5 miles on TM (55 min)
Calcium-(target 3) - 2
Vegggies/Fruit (target 6)- 2.5
Stopped eating at (7pm)- Forgot what time
Went to bed at (No later than 10pm)- forgot what time

 

[geetey]

Melanie -
Congrats on your loss! That's great - especially as TOM is appearing! I bet next WI brings more good news.
You are doing great with your training. It is impressive to see your times improving. Keep it up!

Thanks also for all of the CORE info. I will be checking out the links soon.

 

[toystoryduo]

Way to go Mel!!!!

 

[Strings]

Hey Mel,

You are doing a great job. Have a great weekend,
Beth

 

[septbride2002]

Look at you! You are doing so awesome! I love how you have a list for things you strive for. Maybe I should do that. Instead of goals that I miss I can stive for something and not make it. I like that way of thinking better!

~Amanda