Hi Team Time & Adherence,
YAY, it finally really feels like Spring here! Got in a great walk outside this morning – love seeing all of the bright and happy daffodils blooming, birds chirping and others people out and about enjoying the weather!!!
1 Start each meal with a soup and/or salad and/or fruit.
Remains about 50% of the time. 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 – reduced not eliminated. 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).
Yes. 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).
Yes. 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. Not stuffing or starving. Still being mindful. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. Not as much as usual, but got at least 30 min. of brisk walking in each day. We have a great indoor walking venue at work where there is a loop – about 14 laps is a mile. When there are busy days, I take a couple of breaks during the day and walk in the basement. Victories, comments, concerns, questions:
Wildgoose Thank you so much for your feedback last week. You were right on with me being a bit apprehensive about taking my own food right to the table in the restaurant. I am a master at pre-eating (or sneak eating LOL) and finding compliant items to order (if they exist at the venue). Appreciate your examples and details of how you have done this (also love the idea of warm brown rice bowl) --- and am going to give it a run next weekend when I am going back to the same place where I had a miss last week.
Kirstykay – We are going out to an Easter brunch tomorrow at a restaurant. I am planning to stick to fruit and raw veggies / salad. Will eat my oatmeal before. Your Shepherd’s Pie sounds great!
Mark – Hope you have an amazing time in the Big Apple! Sounds exciting - especially for your daughter!!!
Hope you all have a beautiful spring weekend and enjoy the week!
Cheers,
Stephanie