Daily Weight Control Pasta We keep a weight control journal to track the amount of calories we eat each day. This weight control journal allows us to balance food abundance with weight control. 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 It is meant to be an historical document.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.
Even though health experts may say not to, we weigh ourselves every day; we do so because it works for us. 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: Thursday Date: July 24, Year: 2008
Last Month's Total Calories: 21,540
Last month's Start Weight
Female: 126.8 Male: 159.4
Weight for Today
Female: 125.8 Male: 158.2
Fat Percentage
Female: 36.3 Male: 31.2
Breakfast Total Calories: Subtotal: 190
1/4 cup Kellogg's
All Bran
Original Cereal 40
1/2 cup General Mills
Cheerios 50
13 grams Publix Dried
Plums
(Pitted prunes) 35
1/2 cup Parmalat
2 percent reduced
fat Milk 65
Mid-Day Meal Total Calories: Subtotal: 170
1 ounce Oven Roasted
Turkey Breast 40
4 Cheez It's 50
1/2 ounce Blue Cheese 60
4 Almonds 20
Evening Meal Total Calories: Subtotal: 630
2.5 ounces Chicken 140
1 ounce Pasta 100
1/2 cup Sauce 60
1/4 cup Peas 35
1/4 ounce Parmigiano
Reggiano Cheese 30
2 small Chocolate
Covered Donuts 140
10 Cheez It's 125
Daily Total Calories: 990 Total Meal Cost:$26.67*
Additional Information:
The term pasta is Italian. It refers to any flour, water and egg noodle. You prepare the dough by boiling it. There are many shapes and sizes.
Pasta companies now offer pastas that contain high fiber, whole grain, whole wheat, and omega-3 to appeal to the health-conscious consumer. They offer you the option of preparing economical, healthy meals. It is recommended that we eat 6 to 11 servings of complex carbohydrates a day.
Using pasta in your meals is a way to get the complex carbohydrates recommended for your body's needs. Many athletes use pasta regularly to improve endurance. Our newest national hero, Michael Phelps, says he has been eating a lot of pasta as well as other foods containing carbohydrates.
According to the National Pasta Association, it is important to pair the right pasta with the appropriate sauce. Check there site at
http://www.ilovepasta.org/health_recipe_tips.html
They provide many suggestions for healthy delicious recipes.
Nutritional Information:
Pasta, dry, unenriched
Nutritional value per 100 g (3.5 oz)
Energy 370 kcal 1550 kJ
Carbohydrates 75 g
- Starch 62 g
- Sugars 2 g
- Dietary fibre 3 g
Fat 1.5 g
Protein 13 g
Water 10 g
Folate (Vit. B9) 18 μg 5%
Research from:
http://www.ilovepasta.org/healthy.html
http://en.wikipedia.org/wiki/Pasta
http://www.wholefoodsmarket.com/recipes/list_pasta.html
* 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: 23,080 Month to Date Total Cost : $623.10
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
zzzzz
