Daily Weight Control Romaine Lettuce
We keep a weight control journal to track the amount of calories we ingest each day. Daily, people are bombarded with TV ads about food products. You can walk in any community and find an endless number of restaurants to go. Unwanted weight is easy to acquire. We are fortunate in this country to have an abundance of food available. This is both a blessing and a curse. This weight journal allows us to balance food abundance with weight control. We deny ourselves nothing 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 It is meant to be an historical document.
Today: Wednesday Date: July 9, Year: 2008
Last Month's Total Calories: 21,540
Last month's Start Weight
Female: 126.8 Male: 159.4
Weight for Today
Female: 127.0 Male: 159.8
Fat Percentage
Female: 37.3 Male: 27.0
Breakfast Total Calories: Subtotal: 185
1/2 Eggbeater 20
1/2 English Muffin 60
1/2 ounce Velveeta
Cheese 40
Mayo 20
1/2 Piece of Sausage 45
Mid-Day Meal Total Calories: Subtotal: 485
3 1/2 ounces Fried
Chicken 195
Romaine Lettuce 10
83 grams Broccoli 20
1 Slice of Bread 60
7 grams of Butter 50
1 Sm. Chocolate Donuts 70
1 Sandie Cookie 80
Evening Meal Total Calories: Subtotal: 135
3 Slices Oven Roasted
Turkey 40
10 grams of Panetini 50
4 Almonds 20
Cream Cheese 25
Daily Total Calories: 805 Total Meal Cost:$21.69*
Additional Information:
I like romaine lettuce because it last longer than other lettuces; therefore, there is less waste. Romaine lettuce will keep for five to seven days and should be stored away from ethylene-producing fruits like apples, bananas, and pears. They will cause the lettuce leaves to brown. When choosing your romaine lettuce at the store, you should pick one that has a compact head; and its stem end should not be brown. Romaine lettuce comes from California and is available throughout the year.
Lettuce, according to history, dates back to at least 4500 BC. Ancient Greeks and Romans thought lettuce had therapeutic and medicinal properties. It is native to the eastern Mediterranean and western Asia. In China, lettuce represents good luck. They serve it on special occasions such as birthdays and New Year's Day. Christopher Columbus brought lettuce to North America on his second voyage in 1493. It was first planted in California (lettuce capital of the United States) by Spanish missionaries. With the development of refrigeration and railway transportation, lettuce became popular in all parts of the United States.
The thick ribs of the leaves should have a milky fluid. This gives the romaine bitter herb taste. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention of many common health problems. One use of Romaine lettuce is in Caesar salad.
Because of its low calorie content and high water volume, romaine lettuce is a very nutritious food. It is an excellent source of vitamin A, vitamin K, folate, vitamin C, manganese, and chromium. Romaine lettuce is a very good source of dietary fiber and 6 vitamins and minerals.
The American Institute for Cancer Research includes Romaine Lettuce in its list of foods that fight Cancer.
Romaine lettuce:
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 70 kJ
Carbohydrates 3.3 g
- Dietary fibre 2.1 g
Fat 0.3 g
Protein 1.2 g
Water 95 g
Vitamin A equiv. 290 μg 32%
Folate (Vit. B9) 136 μg 34%
Vitamin C 24 mg 40%
Calcium 33 mg 3%
Iron 0.97 mg 8%
Potassium 247 mg 5%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
Research from:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61
http://en.wikipedia.org/wiki/Romaine_lettuce#Origin_and_etymology
* 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: 8,595 Month to Date Total Cost : $231.54
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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