Friday, April 6, 2012

Good Health Guidelines

Happy Friday!  I have good news and bad news.  The good news is that the number on the scale was a little lower this week.  The bad news is that my Daily Points went from 31 to 30.  Less body to feed = less food I need.  I can live with that.

I have mentioned before that along with recommending a daily PointsPlus value, Weight Watchers also has a set of Good Health Guidelines

The Good Health Guidelines

Whether you follow WW or not, I think this is a great set of guidelines for a healthy lifestyle.  I would recommend them to anyone.  However, I sometimes get caught up with the points tracking and forget to get in all of my GHGs.  Let’s break it down:

  1. Easy peasy.  I have no problems eating more of anything.  Although I do not weigh over 350 pounds, I probably get close to 9 servings per day.  I use fruits and vegetables to bulk up my meals and keep me not hungry in between meals.  I am excited about the months ahead and looking forward to all the delicious seasonal produce.  There is nothing better than than biting into your first homegrown tomato of the season. 
  2. I am down with whole grains.  I love whole wheat bread, tortillas, pasta, and flour.  My one exception – rice.  It isn’t that I don’t like brown rice, I just LOVE white rice.  My wonderful WW leader suggested that I ease into it by mixing half white and half brown for my next meal.  Genius.
  3. I am really hit or miss on the dairy.  If I have Greek yogurt I will eat it, but when I run out I don’t do a fabulous job of finding it in other areas.  Definitely an area where I can improve. 
  4. Healthy oils are another area of needed improvement.  If I eat a salad with homemade dressing I usually have a teaspoon or two of oil, but otherwise I (shamefully) feel like adding oil is a waste of points / calories.  Why would I roast vegetables with oil for 1 or 2 points when I could not add any for 0 points? 
  5. Protein is not a problem.  If I didn’t make sure I had some in each meal I would be sneaking back to the kitchen within the hour in a low blood sugar induced craze. 
  6. Sigh.  I don’t like this one.  I like dessert.  I like wine.  For the most part, I enjoy them in moderation, but using points on these means that I am not eating something that my body would be much happier with – such as healthy oils or whole gains.  Sigh.
  7. On most days I drink 48 oz. of water before noon. Because I run, and therefore sweat buckets at a time, I try to get in at least 100 oz. of water per day.
  8. My favorite part of the morning is chewing my gummy multivitamin.  Sometimes it is hard to only have one serving.

Obviously this part of following the plan could use some work so my new goal is to track my GHGs under the Points Breakdown at the bottom of each post.  I know you are just dying  to know if I take my multivitamin everyday.  Hehehe. 


Breakfast was overnight oats.  The night before I mixed together 1/3 C of oats, 1/3 C unsweetened vanilla almond milk (any milk will do), 1/3 C fat free plain Greek yogurt (any yogurt is fine) and 1 tbs of chia seeds (completely optional), a packet of Truvia, and some cinnamon.  I covered the container and stuck it in the fridge overnight. When I woke up breakfast was served! 


I topped the oats with some almond butter and a sliced banana.  So easy, good, and filling. 

Lunch was Spicy Thai coleslaw topped with a can of tiny shrimp for an extra protein boost. 


I snacked on a microwaved sweet potato covered in Dijon mustard in the afternoon. 


Just so you know, it is completely normal to eat a sweet potato without a fork while working. 

When I got home I grabbed my beautiful beets from my most recent Door to Door Organics delivery.


I immediately tossed them into the oven (at 350 for one hour after cutting the ends off, putting a teaspoon of olive oil on them, and wrapping them in foil).

Crumbled some goat cheese on top and a gourmet snack was created. 


In case you were wondering, not only do beets dye your bodily fluids bright red, they also dye your hands and nails and your white Pottery Barn throw.  Also, if you drip the juice from the aluminum foil on your kitchen floor, it looks like a scene from TruBlood.  Consider that a fair warning. 

Dinner was a little later than usual because I had to work late.  I prepped the veggies and sliced a new-to-me food find.


Dan added a jar of spaghetti sauce to the sausage and boiled some whole what pasta while the brussel sprouts were roasting.  An amazing pasta dish ready in minutes.


I made a some Amazeballs last night and enjoyed two while watching Dan watch a car show on TV.



Short and sweet sprint workout for a total of 3.3 miles in 30 minutes.  I swear my legs will never get used to 9 mph, even if only for 30 seconds. 

Thought for the day

Points Breakdown

Daily points (31) + Activity Points (6)- Eating points (39) = -2

Weekly Points (49) – Mon (2) – Tues (11) + Wed (1) – Thurs (2) = 35

5 servings of  fruits and veggies

whole grains when possible

2 servings of dairy – so close 1.5

2 tsps of oil – only 1 tsp

lean protein

limit sugar and alcohol


Water: 100 oz.


  1. Congrats on the weight loss! I have the same love/hate relationship. I love to see the weight come off, but I hate to see my calorie count go down (I count calories). Have a great Easter weekend!

  2. 1. I have yet to try Almond Butter! Every time I see the price at my regular grocery store, it freaks me out! I'm going to check at a local whole foods store near me and see if it's any cheaper. I'm assuming you get yours at Trader Joes?

    2. I yelled at my co-worker yesterday for saying my overnight oats looked like cat food. I may or may not have been a little moody. ;)

    3. I never thought about dijon mustard on a sweet potato!

    4. I haven't tried beets since I was little. I didn't like them then but I may like them now. I'll have to give them a try.

    5. Must make Amazeballs soon. They look SO good!!

    1. Rachael, I just found your blog via Gina's blog, and I LOVE IT. You;ve definitely motivated me to get my butt in gear on the running front! In response to Kim, DEFINITELY give beets a try again. Especialyl if you're like me and grew up eating the canned variety (which I like). Your life will never be the same after you try fresh roasted beets. Seriously, they are like candy.

    2. @Kim - 1. Of course my boyfriend Joe makes my almond butter! I have a very bad habit of not looking at the pricetag of things while grocery shopping, so I can't say how much it costs. 2. I think it looks more like wet cat litter. That's probably worse. Hehehe. 3. I only did that because I thought the sweet potato needed something and I had a packet at my desk. It was pretty good though. 4. TRY THE BEETS NOW. Don't be alarmed the next day when you go to the bathroom. 5. They are good, but the recipe is 13ish PP and it is hard to stop without eating them all!

      @Alison - Thank you and welcome! Nothing motivates me more than meeting a new reader that is going to start running. Be sure to keep in touch with your progress!

  3. I love, love, love that you are sharing so much about WW on your blog! I am SO glad I found you!

    Healthy oils... that is something I never ever get in. Can you tell me how you do, other than possibly putting it on your salad?

    Were you always this healthy of an eater or is this something that has changed since doing WW? I am the worst eater and even though I know fruits and veggies are zero points, I still don't choose them! I need to change that.

    1. My favorite way to get in healthy oils is to roast vegetables - potatoes, Brussels sprouts (you have to try them) squash, etc. I have always liked healthy type foods, but following WW helps me to make them a priority, becasue I obviously like non-healthy type foods too. I think adding lots of fruits and veggies to your diet will really change how easy it is for you and keep you more full.

    2. Also, I am so glad this information is helping you! Right now I don't post much food or points because I am pregnant. However, I will start once this baby is here. :)


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