Daily Weight Control Broccoli This weight control journal allows us to balance food abundance with weight control. We keep a weight control journal to track the amount of calories we eat each day. We do not deny ourselves any foods to eat; we just attempt to control the amount. We are tracking this information as a research piece. It is meant to be an historical document.
People are bombarded, daily, with TV ads about food products. You can walk down the street in any community and find an endless number of restaurants to go to. We acquire unwanted weight easily. We are fortunate in our country (United States) to have an abundance of food available. This is both a blessing and a curse.
We weigh ourselves every day; we do so because it works for us even though health experts may say not to. By weighing ourselves frequently, it gives us better control of our gain or loss of pounds; thus, allowing us to make adjustments in our menus. The Tanita scale is what we use to weight ourselves every day. It is made by Tanita Corporation of Tokyo, Japan. You program the electronic scale with your height, age, and level of activity. You may see your weight in pounds or kilos. It also gives you the percentage of fat and how many calories you may eat to maintain your current weight. We like this scale because it gives you the reading to the nearest tenth of a pound. This particular model allows you to program four people. You may choose a model that will meet your household needs.
The "Good Cook" electronic scale is what we use to weigh our food. You can get the weight of the food in pounds. It will read it out in 1/8 ounce increments. In addition, the scale allows you to switch to get a reading of the food weight in grams (in 2 gram increments).
Today: Monday Date: July 21, Year: 2008
Last Month's Total Calories: 21,540
Last month's Start Weight
Female: 126.8 Male: 159.4
Weight for Today
Female: 125.6 Male: 158.0
Fat Percentage
Female: 37.2 Male: 29.7
Breakfast Total Calories: Subtotal: 175
56 grams Better'n Eggs
Plus 35
1/2 Thomas Original
English Muffin 60
1/4 ounce Smucker's
Jelly 20
3.5 grams Wesley Farm
Sweet Cream
Salted Butter 25
6.5 grams Hickory Sweet
Thin Sliced Bacon 35
Mid-Day Meal Total Calories: Subtotal: 610
Pasta Roni with Sauce 390
83 grams Broccoli 20
1 piece Crumb Cheese
Cake 200
Evening Meal Total Calories: Subtotal: 295
1/2 Lenders Onion Bagel 135
1 ounce Oven Roasted
Turkey Breast 40
14 grams Wellsley Farms
Sweet Cream Salted
Butter 100
4 Berkley & Jensen
Whole Almonds 20
Daily Total Calories: 1,080 Total Meal Cost:$29.10*
Additional Information:
Broccoli evolved from wild kale or cabbage; it was grown by the Romans. In the 16th century, it arrived in England. Then it was known as the “ Italian asparagus” or “sprout cauliflower”. It became an important vegetable in the United States in the 1930's although it had been grown since the 1800's in this country.
The tender stem and unopened flower buds are the parts of the broccoli that are eaten. They provide Vitamin A, calcium, and riboflavin or B2.
Broccoli has high levels of vitamin C and soluble fiber. It has many nutrients that fight cancer such as diindolylmethane, glucoraphanin, and selenium. If you boil the broccoli too much when you cook it, you will lose the benefits of its nutrients. Eating broccoli regularly has proven to reduce the risk of prostate cancer. Broccoli is also high in vitamin K.
When preparing broccoli, people usually boil or steam it. You may also eat it raw as on a vegetable platter. Steaming, microwaving, or stir-frying broccoli does not seem to reduce its anti-cancer levels of nutrients.
We eat frozen broccoli frequently, and I cook it in the microwave. Our broccoli is served seasoned with garlic and olive oil as a side dish. There are times when it is added as an ingredient to our pasta dishes.
Some other recipes can be found on these sites:
http://allrecipes.com/Recipes/Fruits-and-Vegetables/Vegetables-A-M/Broccoli/Main.aspx
http://www.recipezaar.com/recipes/broccoli
Currently, we have been using Green Giant frozen premium cuts of vegetables select, broccoli florets. The nutrition facts on the package:
Serving size is 83 grams frozen
Calories 20 Calories from fat 0
Total Fat 0 grams
Cholesterol 0 mg
Sodium 20 mg
Total Carbohydrates 4 grams
Protein 1 gram
We like broccoli; it is low in calories and high in nutritional benefits. If it is not on the menu in your house, you might consider adding it.
Research from:
http://www.uga.edu/vegetable/broccoli.html
http://answers.yahoo.com/question/index?qid=20061214150454AAoIOre
http://www.expertvillage.com/video/34066_broccoli-soup-history.htm?utm_source=yahoo&utm...
http://en.wikipedia.org/wiki/Brocolli#History
* We have determined that based on grocery buying habits one Calorie cost us .01347 cents. This is doubled for two people.
We have noticed that the cost of food has been consistently rising. The cost per item is an average of $4.00. If you count the number of items in your grocery basket and multiply by 4 you will be very close to the final bill you will pay.
Month to Date Total Calories: 19,970 Month to Date Total Cost : $539.32
DISCLAIMER:
This is a daily weight control system that we have used since 1999. This is not a diet system, but a weight control journal. We do take vitamins, but will not list them for they may not be appropriate for all individuals wishing to start their own weight control journal. To loose weight, the ideal calorie count is 850 calories per day for our weight and height as well as our activity level. This has been determined from previous years of experience. All calorie counts and weights are approximate.
It's important to drink enough water each day. We drink a minimum of eight, 8 ounce glasses of water per day to keep our body healthy. In addition, salt is not used in our cooking process, with the except of rice and pasta. This helps to keep our blood pressure down as well as reducing the retention of water in our body.
BEFORE STARTING A WEIGHT CONTROL SYSTEM, PLEASE TALK TO YOUR DOCTOR.
discipline
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