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Post by amyrs on Oct 17, 2019 2:27:45 GMT
I am eating dairy now . so vegetarian but dairy. As a way to budget and get low calorie but high protein. 3 cups of fat free cottage cheese. 72 grams protein. 480 calories. 6 meals.
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Post by amyrs on Oct 17, 2019 2:41:09 GMT
Fat free cottage cheese is in Purple plan. but I am sedentary right now out of shape so that and 3 apples and orange is what I ate today after I had gained 3 pounds on my home scale from the previous Wednesday. The home scale was 2 pounds more than WW scale. I had been eating whole wheat pasta too so today I stopped that. For 4 days I ate Pasta 4 cups whole wheat rotini. 3 days without that prior to Saturday WW. It had with the 3 cups of cottage cheese and pasta been 26 points. I get 24. So 2 weekly a day.
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Post by cathygeha on Oct 17, 2019 6:44:40 GMT
amyrs, Sounds confusing. Have you seen the GHG list? When doing Simply Filling/Core it was recommended one follow the guidelines...
The 8 Good Health Guidelines
1. Fruits and vegetables: Eat at least five ½-cup servings of fruits and vegetables per day. A serving is ½ cup, except for leafy greens which are 1 cup per serving. For those over 350 pounds, 9 servings are recommended.
2. Whole grains: Choose whole grains whenever possible. Choose whole-wheat (or oat or multigrain) bread, instead of bread made with refined white flour; whole-wheat pasta instead of white; and brown rice instead of white.
3. Milk products: Get at least two 1-cup servings of milk a day. Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds.
4. Water: Drink at least six 8-ounce glasses of water each day. If this is hard for you, try flavoring your water with fruit or cucumber slices. Cups with measurements and/or built-in straws help too. Up to half of your daily fluid intake can come from decaffeinated drinks other than water, such as milk, juice or herbal tea.
5. Oil: Have 2 teaspoons of healthy oil each day. Two teaspoons of olive, canola, safflower, sunflower or flaxseed oil are recommended—so your body gets the vitamin E and essential fatty acids it needs.
6. Protein: Make sure you get enough protein. A serving or two a day will keep you healthy. Choose low-fat sources such as skinless poultry, lean meat, fish and eggs.
7. Sugar and alcohol: Limit your intake. Both contain empty calories. Avoid processed foods with added sugar. And experts recommend no more than one serving of alcohol per day for women, and no more than two per day for men.
8. Vitamins: Take a multiple vitamin-mineral supplement every day. Every body is different, so talk to your doctor to figure out the right multivitamin for you.
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Post by cherryt38 on Oct 19, 2019 13:54:42 GMT
I have been eating more plant based foods, but I don't know if I'd call myself vegetarian. Some days I eat just vegetables and grains but other days I'll have some fish/seafood or poultry, and occasionally some red meat, but all the animal products are in small quantities. I will also eat eggs and some dairy products but not every day. Maybe I should consider it a Mediterranean diet. Bottom line is more emphasis on plants.
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Post by cathygeha on Oct 20, 2019 7:54:04 GMT
I have been eating more plant based foods, but I don't know if I'd call myself vegetarian. Some days I eat just vegetables and grains but other days I'll have some fish/seafood or poultry, and occasionally some red meat, but all the animal products are in small quantities. I will also eat eggs and some dairy products but not every day. Maybe I should consider it a Mediterranean diet. Bottom line is more emphasis on plants.
Cherry: On days you eat fruits, grains and vegetables (no meat) what is your protein source? I am thinking maybe beans? I think it is fine to be open ended and mostly plant based. It does sound like a Mediterranean diet...
Here are some images on that diet that were interesting:
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Post by cherryt38 on Oct 20, 2019 12:49:09 GMT
I do use beans quite a bit for protein, and lentils. I'll also eat quinoa, which is supposed to be a complete protein. My other proteins are mostly fish/seafood, and poultry. Occasionally I'll eat some pork or beef, in small amounts. I also take Vitamin B 12 since I'm not eating much meat.
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Post by amyrs on Oct 24, 2019 17:11:43 GMT
I am now vegan. Vitamin b pill. Vegan veggie burgers whole wheat whole gain bread veggies and fruit.
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Post by cathygeha on Oct 25, 2019 7:57:52 GMT
I am now vegan. Vitamin b pill. Vegan veggie burgers whole wheat whole gain bread veggies and fruit.
How are you feeling and doing on the road to health and a lower weight, Amy? You can also make vegan burgers from scratch if you should ever want to do so There are a lot of other vegan foods out there and some of the challenges and vegan blogs have great recipes. Pinterest also has some great ideas and recipes.
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Post by amyrs on Oct 29, 2019 22:22:53 GMT
taking vitamin b12 get veggie burgers protein 4 a day fiber whole wheat bread 8 slices. veggies and fruit almonds half a cup for good fat protein and fiber 2 tums for calcium. vegan 4 tablespoons ketchup without added sugar. 28 points
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Post by Holly Gail on Nov 9, 2019 22:32:09 GMT
3. Milk products: Get at least two 1-cup servings of milk a day. Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds. Additional exceptions to the "1 cup = 1 serving" are these: 1/2 cup nonfat plain Greek yogurt = 1 dairy serving; 2 cups nonfat cottage cheese = 1 dairy serving
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Post by cathygeha on Nov 10, 2019 5:36:38 GMT
3. Milk products: Get at least two 1-cup servings of milk a day. Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds. Additional exceptions to the "1 cup = 1 serving" are these: 1/2 cup nonfat plain Greek yogurt = 1 dairy serving; 2 cups nonfat cottage cheese = 1 dairy serving
I think cheese can fit in but think to get one serving of milk you need 2 ounces...can't remember. I do remember that for points the cheese is way higher to eat for dairy than other things.
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Post by Holly Gail on Nov 10, 2019 16:18:47 GMT
3. Milk products: Get at least two 1-cup servings of milk a day.
Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds. Additional exceptions to the "1 cup = 1 serving" are these: 1/2 cup nonfat plain Greek yogurt = 1 dairy serving; 2 cups nonfat cottage cheese = 1 dairy serving
I think cheese can fit in but think to get one serving of milk you need 2 ounces...can't remember. I do remember that for points the cheese is way higher to eat for dairy than other things. An ounce and a half of non-fat (fat-free? what's the difference?) cheese used to be 1 dairy serving (true for Momentum and for Simply Filling Technique; I don't remember that it changed when SFT changed on P+ or when P+ changed to SmartPoints before or during FreeStyle).
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Post by cathygeha on Nov 11, 2019 6:07:02 GMT
Holly Gail, I am back to doing a vegan challenge hoping it will stick this time. Doing it through the UC Davis integrated Medicine site. Anyway...it is interesting. The main thing with doing vegan is no dairy so the GHGs won't work as a guideline. They do have other guidelines I am trying to wrap my head around but living where I do it is not easy to buy berries year round though some are in the freezer section and not cheap. Also can't find tofu at the moment. I might have to start making my own if I want a variation from beans as my source of protein.
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Post by Holly Gail on Nov 11, 2019 14:50:56 GMT
can't find tofu at the moment. I might have to start making my own if I want a variation from beans as my source of protein. cathygeha , I'm sure you know tofu comes from soy beans, so making your own tofu is not exactly varying from beans as a source of protein. If anything, it's beans in another form. Is that what you meant?
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Post by cathygeha on Nov 11, 2019 15:54:37 GMT
can't find tofu at the moment. I might have to start making my own if I want a variation from beans as my source of protein. cathygeha , I'm sure you know tofu comes from soy beans, so making your own tofu is not exactly varying from beans as a source of protein. If anything, it's beans in another form. Is that what you meant?
Holly - I know that tofu comes from soy beans but it is an alternative and different texture to eating the soy bean as a bean...or any bean as a bean. Kind of like having a patty or meatball even if a bean is a bit different than a bean being just a bean.
I have looked up recipes and you have to make the milk from the soy beans then heat and use a coagulant that causes the whey to separate and then you skim that off and press it kind of like making cheese SO I could make it but am not sure I will...will have to see if soy beans are plentiful and have a day to try it at some point in the future. Maybe when my daughter comes to visit.
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