Thursday, February 19, 2015

Going well

Weight watchers is going well. I am mostly focused on tracking my food, getting back into the habit of it. I have managed to eat my points each day, without too much 'too full' feeling. I don't have room for many veggies though, but I eat at least one large serving a day, regardless (I likes me veggies!)
The system has changed a bit. They now have program called 'simply filling' where you eat only a list of 'power foods'. If you choose to eat only those power foods for a day (or every day) you need not track. This will be a welcome respite a month or so from now, when tracking passes automatic and becomes tedious.
The list is quite generous, and includes lots of proteins like shrimp, chicken, even lean beef and pork.
You are also required to have two teaspoons of healthy oil those days.
Although I think we need to stock up on a few more whole grain items (we were in 'using up' mode before the move last month) it's not too different from what we like to eat anyway. I do have a habit of adding sugar to my tea in the morning, but otherwise don;t eat many sweets. I often just have a yogurt for dessert, and the protein in that helps buffer the effect of the carbs (in the sweetened varieties) but have purposefully gone three months straight with no sugar or simple carbs and made it fine. I can handle a day or two a week to avoid counting points, I think. A larger issue is salt. High salt foods are not welcomed on the 'simply filling' plan. I have low blood pressure, and blood tests show low sodium levels yet I adore lots of salt on my food. Time to work toward a happy medium I think.
Mostly though I am feeling well-armed for this battle.
(image is of Moo Shu Beef lettuce cups, they sound AWESOME and are well within the WW plan)

Here is the complete list of power foods from   :

All fresh, frozen, or canned without added sugar
Fruit canned in its own juice (drained)
Fruit salad — mixed fruits with no added sugar
Most fresh, frozen or canned without added sugar or oil
Potatoes — white, red, sweet
Avocados are not a Power Food.

Whole grains
Brown and wild rice
Hot cereals, cooked — without added sugar, dried fruits, or nuts
100% bran
Cream of rice
Cream of wheat
Pasta, whole-wheat or other whole-grain varieties
Popcorn, air-popped, or 94% fat-free microwave-popped
Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
Whole-grains such as:
Cornmeal (polenta)
Whole-wheat couscous

Non-Fat Dairy and Dairy Substitutes

Fat-free cheeses, including fat-free cottage cheese
Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
Yogurt, fat-free, plain or flavored with artificial sweetener
Fat-free sour cream
Soy products, unflavored and plain, such as:
Calcium-fortified soy milk
Unflavored soy milk
Fat-free soy cheese
Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)
Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
Dried beans, including canned black, cannellini, kidney, refried, and white
Dried peas, including black-eyed peas and split peas
Eggs: Whole, whites, and fat-free substitute
Game meats, including buffalo, elk, ostrich and venison
Meat substitutes, including tofu and vegetarian burgers
Most fish and shellfish: fresh, frozen, and canned
Organ meats from beef, lamb, pork, veal, and poultry
Plus more

Light English muffins
Light hot dog and hamburger rolls
Reduced-calorie (light) breads (whole grains are the best choice)
Broth, onion, and some broth- and tomato-based vegetable soups (must contains less than 500 mg sodium per serving)

Sugar-free gelatin

Other categories:

Coffee (without sugar)
Tea (without sugar)
Diet soda
Club soda
Seltzer (plain or flavored, unsweetened)

Seasonings and condiments
Baking powder
Baking soda
Cocktail sauce
Fat-free salad dressings
Fat-free margarine
Fat-free mayonnaise

Hot sauce (peppersauce)
Lemon juice
Lime juice
Nonstick cooking or baking spray
Salsa (fat-free)
Soy sauce (shoyu)
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Worcestershire Sauce

Healthy oils
Include 2 tsp each day without counting PointsPlus values. Use your weekly PointsPlus Allowance for any additional oil.
Olive oil
Canola oil
Safflower oil
Sunflower oil
Flaxseed oil

What's not included on the Power Foods list
Processed meats, such as:
Hot dogs
Luncheon meats (other than fat-free)
Fish or shellfish, canned, or packed in oil
Meats, poultry or fish with breading or added fat
Dried fruits
Fruit juices
Vegetable juices
Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
French fries
Sweet pickles


Kym said...

Great start, Diana! I think Weight Watchers does a GREAT job of balancing new nutrition research and good, old fashioned common sense! You are on the right path! You GO!!!!

Diana Troldahl said...

Thanks for the encouragement, Kym. I will take all I can get!