how do you track food and exercise?

 A friend of mine sent me this site   My Fitness Pal

It is the best site I have found as far as ease of use, and cost --- FREE!!!

 

When you input your food, at the end of the day you hit "complete this entry" and then it shows  "If every date were like today you'd weigh ____ lbs in 5 weeks"

 

So it really helps you know if you are on the right track or not.  If you have an android phone there is also a free app so you don't have to be tied to your computer to add food and exercise.

 

Of course just tracking your food in any manner is big help.  Lots of studies even prove it!  I know that I have got back on track with this, I really think about what I eat!

 

 

Meals...

So how do you decide what you are going to eat?  Do you just wing it?  Do you plan for the day?  the week?  To be succesful at weight loss, studies ahve shown that if you write everything down, it helps you lose more.
I am a magazine junkie and always plan to try different recipeis, the most recent come from Self   I was just looking for a recipe on their website and found this cool thing!  It is an advanced recipe search You select the prep time, the main ingrediant(s) and it gives you suggestions!
  I think I am going to try this one, but am going to lose the olives, and pita breas and eat as a salad instead

Greek Chicken Salad

Protein-packed chickpeas and feta satisfy you for hours; bell pepper offers immunity-enhancing vitamin C.

Serves 4

INGREDIENTS

• 2 whole-wheat pitas
• 8 cups shredded romaine lettuce
• 1 1/2 cups cherry tomatoes
• 1 can chickpeas, drained and rinsed
• 1/2 cup thinly sliced red onion
• 1/2 cup sliced radish
• 1 green bell pepper, cored, seeded and cut into strips
• 1/2 cucumber, peeled and sliced
• 2 cups bite-size, skinless pieces roasted chicken
• 1/3 cup crumbled feta
• 1/4 cup chopped pitted kalamata olives
• 1/4 cup chopped fresh dill
• 2 tablespoon fresh lemon juice
• 1 tablespoon extra-virgin olive oil

PREPARATION

1. Heat oven to 200°. Wrap pitas in foil and place in oven. Toss next 11 ingredients in a bowl. Whisk juice and oil in another bowl, drizzle over salad, then toss and divide among 4 plates. Remove pitas from oven, cut into quarters and serve 2 with each salad.

The skinny

433 calories per serving, 14.8 g fat (3.6 g saturated), 45.7 g carbs, 9.7 g fiber, 31.3 g protein

What to eat on a "diet"... Food!

What is food?  An energy source to keep your body fueled and healthy....  How do you know if you are eating the "right" foods?

1. Can you pronounce all of the ingredients on the label?
2. Would your great grandmother know what it was?
3. Should not be passed through a car window!  (exceptions yogurt parfaits, salads)
4. Should not be the same name in every country  (Big Mac, Frito's etc)

fiber.. whole grain... what does it mean

I found this neat blog unleash your inner athlete and she had some great info....

If you’re counting carbs be sure to include this step!! FIBER is important! So, if you are using an app or program to track your daily calories and nutrition, turn the fiber counter ON. If you’re nutrition app doesn’t take fiber into account, it is time to find a new one. Without this calculation you are not getting a clear picture of your daily intake.

A food that is “whole grain” will have these ingredients:

• brown rice
• bulgar
• graham flour
• oatmeal
• whole-grain corn
• whole oats
• whole rye
• whole wheat
• wild rice
• quinoa
• spelt Interestingly, THESE words don’t indicate whole grain foods:

• multi-grain
• stone ground
• 100% wheat
• cracked wheat
• seven grain
• bran

In fact, these words tend to indicate products that are NOT whole grain.  I know I am guilt of buying several products labeled this way expecting a whole grain product.  I was wrong!  We have to check the ingredients, folks.

Now that we know WHAT a whole grain food is, let’s talk about WHY these foods are important.  So according to http://www.wheatfoods.org/, whole grain foods contain a lot of nutrients including some antioxidants not available in other foods, and some more than even fruits and vegetables.  Whole grain consumption has also been linked to

reduce[d] the risk of heart disease, cancer and diabetes. New studies published in 2005 and 2006 show that whole grains may lower triglycerides, improve insulin control, help in weight management, and slow the build-up of arterial plaque.

Sugar.... how much do you put in your body?

SUGAR

WHAT A UNIQUE WAY TO PRESENT THIS...  Someone should receive an award for this. We know the facts, but this brings it into perspective quickly, doesn't it? Each cube is a teaspoonful.

Snack time! and other ramblings.....

I have a sweet tooth.. big time!  I admit it and I have issues with it.  It usually hits me in the evenings and then its scrounge around for what I can find.  I now have a new go to food.  Frozen fruits.  Yep.  You can have a variety and is more than just fruit.  I take about a cup of blackberries, or blueberries or mixed berries and put it in a bowl that has a good lid.  Add a 1/2 cup of skim milk and one packet of your favorite artificial sweetener and put the lid on.. then shake well!  The milk will get all frothy, then let it sit and it will not quite freeze, but almost makes a pseudo ice cream.

I have also found this blog... annies eats and she has some great ideas that are easy to fix.  She has a wide variety of ideas, some healthy, some not so much so but look wonderful!  I am going to try the Roasted Shrimp with Feta, it sounds so wonderful!!!

I have taken a new step and it starts next week,  On 3/23 I start a Zumba class.  That should be interesting!!!  Bet we will be laughing so hard, that alone will be good exercise!  Then on 3/26 I go in for testing at Farrell's.. yep, I signed up to do the Extreme Body Makeover again.  I have kept all the weight off from the first time and down one more size, but not much past that.  So going again to get my move on.  Lastly, since I am signed up for the Honolulu Marathon on 12/11, so I am starting the running group on 4/4 and also going to start with a running coach.

Well, those are the plans!  what are your plans?  Anything working for you?  not?  What has been the most helpful thing?  I know I slacked off for a while but feel I am getting back on track, I think having temps above freezing and that wonderful sunshine make a huge difference!

Trying to get back on track.....

So how do you get back on track?  well I thought if I gave myself less chance to get off track!!!  So, since last Friday was payday  (oh happy day) I made a menu for the next two weeks, made a shopping list and went to it today!  Now for my menu, I don't necessarily have a day to day plan, but more like meal options for the next two weeks or so.  I cook with lunch in mind also.  I got on Jillian Michaels.com and the Biggest Loser website and got some idea...
Turkey Avocado wrap, Lemon Shrimp, Mexican pizza, beef and portobello mushroom stroganoff, chicken salad, plus I picked some breakfast foods and a few other things.
Hopefully this will keep me from straying too much!
The other good thing that came from making a list and checking it against my coupons is that I ended up saving a little over $30 in coupons.  I had a few buy one get one free things and it was on stuff I needed!  Score for me!!