To Be More Active.

I found these in a Weight Watchers magazine. These mg are per cup.

Cooked Collard Green - 266 mg - Boost The Calcium add almonds
Instant Oatmeal - 131 mg - Boost The Calcium prepare w/ff milk
Powdered Milk - 306 mg - flavor w/vanilla extract or ff chocolate syrup
Soy Milk Calcium Fortified - 368 mg
Spinach - 245 mg
Sweet Potato - 76 mg - Boost The Calcium bake then top w/ff yogurt 

I'm so bumbed today. I went to my doctors for a check-up and the scales read 139 so I thought I gotta run down to my WLS doctors floor and weigh myself cause this must be wrong that I've gained. Sure enough I weigh 139. I'm so bumbed I was suppost to go bra shopping and I just couldn't bring myself to. I just wanted to go home and eat myself sick. I can so understand why people turn to drinking because I know I can't eat myself sick but I had such a want to go get drunk. So I'm gonna skip my womans group and hit the gym tonight. Speaking of the gym my doctor wants me to only go to the gym 3 times a week and only 20 minutes a day once I'm down to 125-130. She said for my height and build that's what I should weigh to be healthy. I so thought it was alot less.  

I found a wonderful cookbook at the library. It's Substituting Ingredients An A To Z Kitchen Reference. Here's a couple of subs I found that might be helpful.

Club Soda = Mineral Water (not sure about carbonation)
Coconut Milk = 1 c whole milk with 1 tsp coconut flavoring or 1 c milk beaten with 3 tbl grated coconut or 1 c medium cream with 1 tsp coconut flavoring
Coffee, 1/2 c strong brewed coffee = 1 tsp instant in 1/2 c water
Corn Syrup, Light, 1 Cup = 1 1/4 c sugar plus 1/3 c liquid, boiled together till syrupy
Cream, Light (or half and half), 1 Cup = 7/8 c milk plus 3 tbl butter or margarine or 1/2 c evaporated milk plus 1/2 c milk
Cream, Whipped, Sweetened 1 Cup = 1 c nonfat dry milk powder whipped with 1 c ice water and sweetened to taste (this is for low calorie desserts and drinks; it will not hold firm or ice cold evaporated milk, plus 2 tsp sugar, whipped (use immediately)
Creme Fraiche = 1/2 sour cream and 1/2 heavy cream
Flour, Self-Rising, 1 Cup = 1 c flour plus 1/4 tsp baking powder (optional add a pinch of salt) 
Honey, In Baking, 1 Cup = 1 1/4 c sugar plus 1/4 c more liquid (note this may cause the product to brown faster and may necessitate a lower oven temperature)
Myonnaise = yogurt or sour cream, especially in small amounts and in dips (optional add lemon juice)
Milk = 1/2 c evaporated milk plus 1/2 c water or 3 tbl powdered milk plus 1 c water (add 2 tbl butter if whole milk is required)
Molasses = 3/4 c white or brown sugar plus 1/4 c liquid, and increase spices
Mustard, Dry, 1 Teaspoon = 1 tbl prepared mustard from jar
Pancake Syrup = fruit jelly, melted (add water to thin)
Raisins, 1 Cup = 1 c soft prunes or dates, finely chopped (note if less than 1/2 cup, can be omitted from recipe)
Sour Cream, 1 Cup = 1 c yogurt, especially in dips and cold soups or 6oz cream cheese plus 3 tbl milk or 1/3 c melted butter plus 3/4 c sour milk, for baking or cottage cheese, mixed with yogurt, if desired, and 2 tbl milk and 1 tbl lemon juice; blend well
Tomato Paste, 1 Tablespoon = 1 tbl ketchup or 1/4 c tomato sauce (and reduce some other liquid from recipe)
Tomato Sauce, 2 Cups = 3/4 c tomato paste plus 1 c water or 2 c tomato puree
Wasabi, Prepared, 1 Tablespoon = 1 tbl hot dry mustard plus 1 1/2 tsp vinegar plus 1 tsp oil plus 1/4 tsp salt 

I got these from my fitness center. I thought it might help or if anyone if in need of a substitution.

Cooking:
1 Cup Cream - 1 cup evaporated milk
Cream o thicken soups - pureed potatoes or vegetables
Oil base for marinade - citrus juice or flavored vinegar
Stick margarine - small amount of olive oil, canola oil, or both
2oz mild cheddar cheese - 1oz reduced fat shap or extra sharp cheddar cheese
High fat sauces over meat/poultry - vegetables purees (blend steamed broccoli, sauteed onion, garlic, salt and pepper) or fruit salsa
Wine - broth or apple juice
White rice - brown rice, bulgur, kasha, quinoa, whole wheat couscous
Bread crumbs - toasted wheat germ or whole wheat bread crumbs
Meat/poultry for stir fry - extra firm tofu cubed or more vegetables
Ground meat - ground turkey breasts, less meat plus finely chopped vegetables, crumbled tofu, tempeh, or textured Vegetable protein (soy crumbles), or beans

Baking:
1/2 cup butter/margarine - 1/4 cup applesauce (prune puree) + 1/4 cup canola oil, butter or margarine
1 egg - 2 egg whites or 1/4 cup egg substitute
Sweetened condensed milk - lowfat/nonfat sweetened condensed milk
Evaporated milk - evaporated skim milk
1 cup all purpose flour - 1 cup finely milled whole wheat flour, 1 cup white whole wheat flour, 7/8 cup all purpose flour + 2 tbl soy flour
Pastry pie crust - phyllo crust (use cooking spray between layers) or graham cracker crust
1oz unsweetened baking chocolate - 3-4 tbl cocoa powder + 1 tbl oil + 1 tbl sugar (for frosting or sauces) or 1/4 cup cocoa (for cakes or cookies)
1 cup chocolate chips - 1/2 cup mini chocolate chips, chopped dried fruit, such as cranberries, raisins, apricots, cherries (for quick bread and muffins), chopped nuts
Fudge sauce - chocolate sauce
Frosting - sliced fresh fruit, pureed fruit, light dusting of powdered sugar

I found this on my nieces Powerful Bones. Powerful Girls pad. It says daily total goal is 1300 milligrams (mg). I'm not sure if that's different for adults. I thought it would be helpful to at least have a idea of what I should get a day.

plain, fat free yogurt - 1 cup = 450 mg
grilled cheese sandwich - 1 sandwich = 371 mg
american cheese - 2oz = 348 mg
ricotta cheese, part skim - 1/2 cup = 337 mg
fruit yogurt - 1 cup = 315 mg
cheddar cheese - 1 1/2oz = 305 mg
milk (fat free or low fat) - 1 cup = 300 mg
orange juice - 1 cup = 300 mg
soy beverage with added calcium - 1 cup = 250-300 mg
tofu (with calciumsulfate on ingredient list) - 1/2 cup - 204 mg
macaroni and cheese - 1/2 cup = 180 mg
cheese ****a - 1 slice = 111-147 mg
frozen yogurt (fat free or low fat) - 1/2 cup = 105 mg
broccoli, cooked or fresh - 1/2 cup = 80 mg
ice cream - 1/2 cup = 84 mg
bok choy, cooked or fresh - 1/2 cup = 80 mg
almonds, dry roasted - 1oz = 71 mg
white bread - 2 slices = 70 mg

Yesterday I weighed myself at my gym. I weigh 136. Sunday I had another Wow moment! I went jean shopping. My first stop JCPenny. Threy had sales of 50% off a pair of jeans. The jeans were $40.00 new. but I paid $15.00. I thought what a great deal. The best deal is the wow moment. I tried those pants on and they fit everywhere except my calves. I looked great so great when I walked out to show my future hubby he said you could see how much I love those pants on my face. So now the Wow moment. I haven't shopped for women's pants in about 10 plus yrs. So the size I wore 6 months ago was size 40 in mens. Now I fit in a size 14 womans pants. I can't believe it! I did buy off a underwear rack a pair of size 6 to try on an d see what size I'm into. Bras are next. Baby steps. LOL.