Re: The Behavioral Path to MWL Success - April 2023 Group
Posted: Thu Apr 27, 2023 9:41 pm
4-27-23
Hello Team…. I have been absent for a couple weeks, and it’s time to come clean and get back on track.
1. Start each meal with a soup and/or salad and/or fruit.
NO
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 desert
NO
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If eitheris troublesome for you, you can eliminate them.
NO
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
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 '
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.
NO
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
NO
Victories, comments, concerns, questions: Well, there you have it….. I have a TON of excuses….. but that doesn’t help any. I have been in a funk for a couple weeks now, and finally TOTALLY CRASHED!!!!! I have done a “written assessment” of my excuses, and none of them I can change the outcome of now. I am crawling on my knees, pulling myself up, and taking some baby steps to be able to successfully function again. It was like jumping off a bridge. Gravity takes you down REALLY FAST once you start falling. So, with a new pot of soup and 10 lbs of potatoes cooked and in the fridge, I am ready to start again tomorrow morning. Thanks for letting me vent…. And hope everyone has a great week.
Hello Team…. I have been absent for a couple weeks, and it’s time to come clean and get back on track.
1. Start each meal with a soup and/or salad and/or fruit.
NO
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 desert
NO
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If eitheris troublesome for you, you can eliminate them.
NO
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
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 '
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.
NO
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
NO
Victories, comments, concerns, questions: Well, there you have it….. I have a TON of excuses….. but that doesn’t help any. I have been in a funk for a couple weeks now, and finally TOTALLY CRASHED!!!!! I have done a “written assessment” of my excuses, and none of them I can change the outcome of now. I am crawling on my knees, pulling myself up, and taking some baby steps to be able to successfully function again. It was like jumping off a bridge. Gravity takes you down REALLY FAST once you start falling. So, with a new pot of soup and 10 lbs of potatoes cooked and in the fridge, I am ready to start again tomorrow morning. Thanks for letting me vent…. And hope everyone has a great week.