Happy New Year, everyone
*Gain = +0.6lbs*
*Guidelines:
Start each meal with a soup and/or salad and/or fruit.
Compliant 6/7 daysFollow 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.
Compliant 7/7 daysGreatly 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.
Compliant 7/7 daysEliminate all animal foods (dairy, meat, eggs, fish, seafood).
Compliant 7/7 daysEliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Compliant 7/7 daysEliminate any added oil.
Compliant 6/7 daysEliminate 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.
Compliant 6/7 daysDon’t drink your calories (especially from juices & sugar-sweetened beverages).
Compliant 7/7 daysFollow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
Compliant 7/7 daysAvoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Compliant 2/7 days*Summary:
- My not so good points = (1) I missed one day of starting my meal with a soup/salad. I had the soup ready, was fixing my plate, we heard a knock at the door, everyone FROZE because we are not used to unannounced visitors during a pandemic. It was a courier delivering business documents to my husband. I returned to the kitchen, completely distracted. Picked up my plate & forgot about my soup until I was halfway finished with my lunch. I did grab my soup though & ate it! (2) I ate popcorn with my hubby while watching a movie. (3) My exercise was at an all-time low this week...ugh! I didn't feel well most of the week because my monthly "friend" is visiting. I had headaches consecutive days, felt fatigued (I took a nap one day, which I never do) & was super moody the ENTIRE week. I am grateful for my 2 days of personal training this week...they were much needed & my only days of exercise. (4) I'm not too concerned about my weight gain this week. I feel confident my monthly "friend" may be the cause. (5) My one meal of oil was leftover Indian food, early this week.
- My good points = (1) This week was exceptionally challenging emotionally! I had very strong food cravings, moments where I wanted to quit my MWL guidelines multiple times, days I questioned if my efforts were worth it. One day, it felt like I could taste pizza in my mouth...it was the weirdest thing! I truly believe this was an "outlier" week for me, as in, not usual AT ALL. My victory: I did not give up! I did not give in! I stuck to my convictions and made the right decisions overall, even when I didn't want to. (2) I refrained & didn't fill my glass for our annual Martinelli sparkling juice toast @ midnight on New Year's Day!! I kept my phone in my hand for pics rather than a glass filled with sugar. YAY! (3) My family ordered Pho noodle soup last night. My lovely husband went thru the entire menu trying to find a dish I could eat. As he named off things, I said, "Hmmm, that sounds good...I can't eat that." I was at a crossroads...the same one I stand at weekly. I decided to eat leftovers at home; I didn't order food with my family!!! WOW! I did it! I can't believe it!! I turned down the opp to order my favorite Vietnamese food, which I love, which is also not MWL-compliant!! Lol! I warmed up my food & enjoyed a great dinner with my family. I was concerned I might feel upset or bitter watching them eat BUT nope, I didn't.
*After careful thought, consideration & a chat with my hubby, I plan to return to the Group in February. As I mentioned last week, we are moving this month...I have almost reached brain capacity with ALL the details of our move. My hope is to stick pretty closely to the guidelines as my cookware gets packed, while we're on the road and while I'm setting up my new home. My goal is to maintain my weight this month! I am interested to see how I do...on my own. I will still have my husband & my Personal Trainer (Karen) hold me accountable! I'm nervous, a little scared but also excited to see how I continue putting into practice what I have learned from MWL, striving toward a sustainable lifestyle...long term!
Thank you, Mark, for your support! Your weekly feedback is priceless!! Have a great weekend!!
-Chesca