Re: December 2020 McDougall MWL Weigh-In Group
![Post Post](./styles/mcd/imageset/icon_post_target.gif)
Weight change- -1#
1. Start each meal with a soup and/or salad and/or fruit. YES
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. YES
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If either is troublesome for you, you can eliminate them. YES
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). NO - 5/7 - I added raw pumpkin seeds and sunflower seeds to several dishes.
6. Eliminate any added oil. - YES
7. Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. NO - 5/7 -- I had several slices of WW homemade bread during the week.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). YES
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.YES
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). YES
Victories, comments, concerns, questions:
Victories -- I was able to exercise daily this week -- walking and Zumba classes. I kept my meals and food prep simple. I took some apples to keep in the workplace refrigerator to eat when temptation hits. -- There is a staff birthday party today. My plan is to drop off my contribution, stay briefly, have a cup of coffee or water along with the group, and then leave. I am committing to enjoy the company, not the food.
Comments -- I appreciate that this group is helping me work the plan through the holidays. The accountability is what keeps me focused on my food choices.
Happy Holidays to all -- I will be checking in again next Friday.
FYI -- If a TickerFactory is displayed at the end of this message, it does not reflect my current weight/BMI. I couldn't figure out how to change it or drop it from my message.
1. Start each meal with a soup and/or salad and/or fruit. YES
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. YES
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If either is troublesome for you, you can eliminate them. YES
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). NO - 5/7 - I added raw pumpkin seeds and sunflower seeds to several dishes.
6. Eliminate any added oil. - YES
7. Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. NO - 5/7 -- I had several slices of WW homemade bread during the week.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). YES
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.YES
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). YES
Victories, comments, concerns, questions:
Victories -- I was able to exercise daily this week -- walking and Zumba classes. I kept my meals and food prep simple. I took some apples to keep in the workplace refrigerator to eat when temptation hits. -- There is a staff birthday party today. My plan is to drop off my contribution, stay briefly, have a cup of coffee or water along with the group, and then leave. I am committing to enjoy the company, not the food.
Comments -- I appreciate that this group is helping me work the plan through the holidays. The accountability is what keeps me focused on my food choices.
Happy Holidays to all -- I will be checking in again next Friday.
FYI -- If a TickerFactory is displayed at the end of this message, it does not reflect my current weight/BMI. I couldn't figure out how to change it or drop it from my message.