Core Info

Disclaimer

All of the Core info on this page was compiled from other users Websites. If my "borrowing" has offended anymore please let me know and I will remove the info. To be honest this site is mostly for me. I like to put the info in one place so it is easy for me to refer back to.

Core Tips

PART 1
Congratulations on choosing the core plan! (or thinking about it! :)

*** This is an attempt to summarize common newbie questions, but it is not all-inclusive. It also may be a useful refresher for corebies looking to refocus and get back to basics. If anyone has ideas to add to this, please feel free to post them. If anyone wants to copy and paste to re-post, please feel free.***

1. What is the core plan? What can I eat?
If you are an online member or eTools user, on the left of your screen select "switch guide" and choose core. (If you're just thinking about switching to core, don’t worry – you can “switch guide” back & forth at any time.) If you go to meetings, see your week 1 Getting Started Booklet.

2. What do I need to know?
Read the guidelines that explain the concept of the core program. Read the 8 Good Health Guidelines. Review the core foods list. Read about the "comfort scale" and learn what it means to "eat until satisfied".

You also might find it helpful online to go to "Healthy & Fit" and check out the science behind core.

3. Can I skip the 8 Good Health Guidelines – just for now?
The 8 GHG are important not only because it's healthy, but it truly makes it easier to follow the plan if you adhere to them as much as possible.

4. So I can't have (xyz) on Core?
Each week on core you get 35 WPAs to spend on anything you wish. You can eat noncore foods, you just need to count the WPAs for them. For example, no bread is core, but you can eat bread and deduct it from your 35 WPAs. Don't be afraid to use them-–that’s what they're there for. You can also earn APs (to be eaten in the day you earn them). That gives you plenty of flexibility while following the core program. Some people spread their WPAs evenly, about 5 per day. Others save them for weekends or special events.

 

PART 2
5. What are WPAs and APs?
Weekly Points Allowance and Activity Points. NSV? Non-scale victory. That means a success not related to the number on the scale. IMHO = In My Humble opinion.

6. Can you give me a sample menu?
There are a couple of great daily menu threads, including YellowMango’s “What Did You Eat Yesterday on Core?“ and Chocokatzen’s “Daily Menu Thread”. Scroll through the messages until you find them. You can also read core members’ daily journals on Kippy’s site, http://wwkippy.proboards40.com/index.cgi

7. Where can I find a recipe for the (xyz) I keep hearing about?
On the upper right of your screen, there is a search box. First try to search for the recipe you're asking about. If you can't find it by searching, by all means go ahead and ask. You can also check out Kippy’s site for a searchable archive of core recipes, http://wwkippy.proboards40.com/index.cgi

8. Are there other daily threads I might want to look at?
There is an excellent daily thread by JeddoMom, titled, “CORE CHAT” that deals with a different question/struggle each day. That is an excellent place for newbies and vets alike to check in. And if you are in the mood to be goofy and silly and laugh at our own foibles, try the “Daily Wacky Monkey Thread” or "DWMT".

See also a new addition on Kippy’s website, The Newbie Café. http://wwkippy.proboards40.com/index.cgi

9. What's the difference between zero point and core foods?
Core foods can be eaten until satisfied. Not all zero point foods are core. Zero point foods will add up to points if you have multiple servings. You can still eat them, but will have to count points if you go above the zero point serving.

 

PART 3
10. Can I eat as much as I want on core? How will I lose weight eating as much as I want?
The core guidelines state to "eat until satisfied". That is very different from "all you can eat". Learning to listen to your body and understand "satisfied" is one of the vital lessons on core. For many people, eating healthier core foods helps diminish physical food cravings, making it easier to recognize what satisfied feels like. Learning to eat until satisfied won’t happen overnight – give it time and keep trying. It takes a few weeks to detox the sugar and white flour from your system, so hang in there.

11. I've been on core for 3 days and I didn't get it right. Should I give up?
No! WW suggests whichever plan you are on, you need to stick with it at least a week. Most of us suggest several weeks. The core plan is simple, but it takes time to learn how to read your body signals, and also to learn what balance of foods makes it easiest for you to stay on plan.

12. I’m struggling – what am I doing wrong?
First of all, kudos to you for starting on core. Second, good for you for coming to the board and asking for help. Others will be in a better position to help if you post specific questions about what you are struggling with, and/or post a sample day’s menu that you are eating.

13. “WeightWatchers Guides – Core FAQ”
If you are an online (eTools) member, see WW’s own FAQ. http://tinyurl.com/54328

INCLUDES: How did WW select the foods on the Core Food List? What is energy density? If I combine different Core Foods in a recipe, is the end product a Core recipe? How does the Comfort Zone work? Can I mix foods that are on the Core Foods and non-core foods at the same meal? My favorite snacks are not on the Core Food List. Can I still eat them? Are fruit and vegetable juices Core? Are fat-free foods Core? Are zero point foods automatically considered Core? Why is 2 teaspoons of oil each day recommended for both the Core Plan and the Flex Plan?

 

PART 4

14. Links for threads discussing other FAQ:

Eating until satisfaction: http://tinyurl.com/g5kys
Frequent travelers: http://tinyurl.com/coq8h
Breakfasts on core: http://tinyurl.com/af6hp
Snacks on core: http://tinyurl.com/b4vqy
Core vegetarian recipes: http://tinyurl.com/9bu8f
Vegetarian FAQ: http://tinyurl.com/pmgul
Many more Core Veg. Recipes http://tinyurl.com/fygwx
Switching from Flex to Core: http://tinyurl.com/chyg9
More Flex-to-Core tips: http://tinyurl.com/dzlmr

Heather’s core recipes: http://tinyurl.com/decbk *OR* http://tinyurl.com/9m47d
www.freewebs.com/hwc1973
Cathy's recipe website: http://tinyurl.com/cw7ze
Mikey's recipes: www.mikey57.com
Beth's recipes: http://www.freewebs.com/wdawson671/index.htm

Does Core Really Work?: http://tinyurl.com/z58ha
About "Abuse Potential": http://tinyurl.com/a5yfw
Pookie Dolittle’s MEGA Core tips: http://tinyurl.com/qbmsl
Best WW tips: http://tinyurl.com/bhpyj
The Leap of Faith: http://tinyurl.com/lsq42
Don't Make It Difficult: http://tinyurl.com/nsg7v

PART 5
15. It's a good idea to "SAVE" this or any post you'd like to refer back to later by posting a comment or thank you to the original poster. You'll be able to easily return to it by clicking on the link to the left of this page, "My Message Boards Posts".

If you have a specific question regarding THIS thread, you'll get more answers, quicker, by starting a new thread.

Good luck. Read the core guidelines first, but don't be afraid to ask your questions.

*** NEWLY APPENDED FOR YOUR AMUSEMENT ***

Top Ten Answers to Not-so-Dumb Questions
(thanks to RITASKC)

1 - Yes, you will lose weight on core.
http://tinyurl.com/mwbmr
2 - It's not on the list, so it's not core.
3 - No bread is core.
4 - Ditto nuts and peanut butter.
5 - FF cream cheese is not really cheese and is not core.
6 - Flavored yogurt and premade puddings are not core.
7 - Count the potato at the second meal.
8 - If you tend to overeat it, it's a trigger food and is not core for you.
9 - The 8 GHG's are a must.
http://tinyurl.com/56mqw
10 - Core plus Core equals Core - except when it may not.

And an 11th entry!
Also not core - FF Cool Whip, unsweetened cocoa,oat bran, Grape Nuts and Cheerios.

YellowMango's CORE Haiku Thread: http://tinyurl.com/97gfg

 

 

 

Core Plan Shopping Guide

Fridge Staples 

Cheese:

• fat-free hard and semi-soft cheese such as parmesan
• fat-free cottage cheese

Condiments/Toppings:

• mustard
• ketchup
• fat-free margarine
• fat-free sour cream
• fat-free mayonnaise

Cooking Essentials:

• bottled minced garlic
• fresh lemons and limes to squeeze for juice

Dairy Alternatives:

• soy milk
• soy cheese
• tofu

Diet Beverages:

• flavored waters
• soda

Dips/Dressings:

• fat-free black bean dip
• fat-free salad dressings

Eggs/Liquid Egg Substitute

Fresh Fruit:

• whole items such as apples and plums
• cut-up melons and mixed fresh fruit salad

Fresh Vegetables:

• whole items for slicing and dicing
• bagged salad mixes
• cut-up vegetables for dips

Meat, Fish and Poultry:

• lean beef
• skinless fish
• lean ground chicken and turkey breast
• Canadian bacon

Milk:

• regular skim milk
• evaporated skim milk for use in baking

Yogurt (plain fat-free varieties)

Freezer Staples

Frozen Fruit (for baking and making smoothies)
Frozen Starchy Vegetables (squashes and some potato products)
Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)

Meat Substitutes:

• soy burgers
• fat-free vegetable burgers
• black bean burgers

Meat, Fish and Poultry:

• lean beef
• skinless fish
• lean ground chicken and turkey breast

Soups:

• bean-based
• broths for cooking

Pantry Staples

Beans and Lentils:

• canned
• dried

Canned Fish (packed in water):

• tuna
• salmon

Canned Vegetables and Soups:

• chopped green chilies
• fat-free broth and tomato soup
• bean-based soups

Canned Fruit (packed in water or their own juice and drained before eating)

Cereal:

• no-sugar-added varieties like puffed rice and shredded wheat
• dry oats
• plain instant oatmeal
• farina
• cream of wheat

Grains:

• bulgur
• barley
• cornmeal
• quinoa

Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings:

• olive and canola oil
• red wine and white wine vinegar
• teriyaki sauce
• reduced-sodium soy sauce
• black bean sauce
• hot sauce

Pasta and Rice:

• whole-wheat pasta
• brown and wild rice

Savory Snacks:

• air-popped popcorn
• 94% fat-free microwave popcorn

Seasonings/Sugar Substitutes:

• dried herbs and spices
• extracts

Shelf-Stable Vegetables:

• whole onions
• heads of garlic
• potatoes

Sweet Snacks:

• fat-free, sugar-free pudding
• gelatin mixes

Tomato Sauce and Paste (bottled and canned, for dips, soups and stews)

Popular Getting-Started Must-Haves

• Avocado (for homemade guacamole)
  
• Canadian-style bacon
  
• Canned fat-free refried beans and other beans (for salads, vegetable dips, soups, stews, slow cooker dishes)
  
• Chickpeas (season and roast for a crunchy nut or crouton alternative)
  
• Edamame (boil and toss with salt for a satisfying snack)
  
• Fat-free crumbled feta cheese
  
• Flavored mustards (such as tarragon, dill and Dijon mustards for potato and poultry toppings)
  
• Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
  
• Frozen pepper strips and chopped onions (for quick stir-fries, omelet fillers and fajitas)
  
• Frozen veggie burgers (black bean, Southwestern- and Indian-flavored, soy burgers
  
• Grapes (wash and freeze for a frozen treat)
  
• Gum (sugarless)
  
• Highly flavored balsamic vinegar and other flavored vinegars
  
• Low-fat microwave popcorn (94% fat-free or air-popped popcorn)
  
• Mini packs of fat-free cottage cheese (mix with fresh chopped fruit for a nice snack)
  
• Nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick – perfect as a chili/stew topping and thicker, creamy sauces)
  
• Pasta (whole-wheat pasta and whole-wheat couscous
  
• Prepared polenta logs (or dry cornmeal to make polenta from scratch; use like pasta in lasagna recipes)
  
• Silken tofu (for smoothies and bases for creamy dips/sauces)
  
• Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
  
• Sugar-free, fat-free hot cocoa mix
  
• Sugar-free, fat-free pudding and gelatin
  
• Sweet potatoes (for homemade oven-baked fries)
  
• Whole grains (dried barley, brown rice, bulgur, quinoa

Breakfast tips

Popular Core Foods- not a complete List!

Core Foods

 

Snacks

Fat-free milk

Friuts and vegetables from the Core Food List

Weight Watchers Fruities or Smoothies

Popcorn (air-popped or94% fat-free microwave-popped

Vegetable soup made with vegetables from the Core Food List

Use your weekly POINTS Allowance for any additional snacks.

 

Fruits

Fresh, frozen or canned, any variety (without added sugar).Details:

Canned fruit must be packed in water or juice (not syrup) and drained before eating

Unsweetened applesauce is a Core Food, but sweetened applesauce is not

 

Veggies

Fresh, frozen or canned (without added sauce, fat or sugar)

Tomato paste, puree and sauce

Details:

Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes

 

Desserts

Fat-free sugar-free pudding and pie filling

Fat-free sugar-free gelatin

Weight Watchers Fruities

 

Dairy & Eggs

Fat-free milk, and fat-free milk products

Soy milk (unflavored), soy cheese and soy yogurt (plain)

Whole eggs, egg whites and egg substitutes

Details:Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa

 

Misc

Fat-free mayonnaise

Fat-free margarine

Fat-free black bean dip

Pico de gallo

Fat-free salad dressings

Nonstick cooking or baking spray

Extracts, flavorings, and herbs

Select other condiments and extras

Applesauce

Mustard

Soy sauce

Teriyaki sauce

 

Meats

Beef & Pork

At the meat case look for cuts from the "loin," "round," and "leg"

Choose visibly lean cuts and trim any excess fat.

Ground beef with no more than 7% fat is limited to one meal a day.

Processed meats such as deli products and hot dogs are not Core Foods

Poultry – Chicken and turkey:

Fresh, frozen, or canned

Organ meats (e.g., chicken livers)

Details:Trim any visible fat before preparing and remove skin before eating.

Ground chicken or ground turkey is limited to one meal a day. Fresh, frozen, or canned

Organ meats (e.g., chicken livers)

Details:Trim any visible fat before preparing and remove skin before eating.

Ground chicken or ground turkey is limited to one meal a day.

 

Pastas, Potatoes, Rice & Grains

What's included:

Whole-wheat pasta

Brown rice

Potatoes

Grains

Details:Whole-wheat pasta or brown rice or potatoes are limited to one meal

 

Soups

Fresh, canned, frozen or homemade soups made only with Core Foods

Bean soup (e.g., lentil soup, split pea soup)      

Bouillon

Broth-based soup

Tomato soup

The Forgotten One Pointers

I sometimes get stingy with my WPA. I forget I can have these things. Some of them make a nice add to an all-Core week. Some of them make it easier when you gotta grab and go. As long as you don't forget and start having all of them in a single day :)
 Breads and wraps:
2 small corn tortillas
2 small fatfree flour tortillas
2 slices reduced calorie bread
1 egg roll wrapper
1 slice regular bread
1 light hamburger or hot dog roll
1 small wheat or white pita bread

Cookies and Other Sweeties
2 gingersnaps
2 graham crackers
2 chocolate wafers
1 average cookie
1/3 cup no sugar added pie filling
3 pieces mini pastry shells

Cheese, Louise:
1 slice 2% milk processed cheese
1 tbs shredded Parmesan
1 BabyBel light original
1 wedge Laughing Cow cheese

Munchy Snacky Things That Can Be Spread With Other Things.  

Don't eat the box or bag.
Don't eat the box or bag. 
Don't eat the box or bag. 
You are getting very sleepy.

6 mini popcorn cakes
2 fullsize popcorn cakes
5 saltines or 7 fatfree crackers
4 slices melba toast
5 pieces water crackers

Did I mention not to eat the box or bag?

Ice Creamy Treaty Sweeties
2 frozen fruit juice bars
Blue Bunny health smart frozen bars
1/2 cup fat free no sugar added ice cream

Spready Treaty Sweeties
1 tbs jam, jelly, fruit butter or honey
You can cook with these too.

Back of the Bus Protein Choices
1 fatfree hot dog
5 slices thin sliced lunch meat (packaged)
2 oz deli lunch meats (most)
1 Casual Gourmet chicken sausage

I'm Not an Old Prune Yet But My Oatmeal Might Be
1/4 cup dried mixed fruit

Some People Like These
Fantastic Foods Big Soup Vegetarian Ramen noodles
You'll be happier if you add some mixed veggies and tofu cubes to this