5/19 Time and Adherence Report
Posted: Sat May 20, 2023 12:52 pm
Hi Journal,
Here are a few pics…
Farmers Market and grocery produce haul this morning.
My favorite oatmeal --- with banana, wild blueberries, and dark sweet cherries!! YUM!
Lunch --- quinoa instead of brown rice is also awesome! Have some cabbage in there and an orange. I am not sure that I ever get sick of this!!! Hmm... I guess that I consistently don’t take dinner pictures often!!! Mainly potatoes with fruit and veggies, sometimes with Jeff burgers or split pea soup as well.
To Do’s!
Below is behavioral assessment that I will post for week of 5/19.
Hi Team Time & Adherence,
Happy weekend!!! I am excited that our local Farmers Market has opened for the season --- picked up some screaming ripe strawberries, heirloom tomatoes, and various lettuce this morning.
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes – usually this is various raw veggies on a plate.
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. This week again eating (and enjoying) the same things (oatmeal, brown rice / beans / corn, potatoes with fruit and veggies)! ❤️
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 – no stuffing and no starving.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. 7 /7 --- daily walking and pickleball. Still loving both!
Victories, comments, concerns, questions:
Thanks, Mark / Jeff / Wildgoose for the fantastic education and support here. Thanks, fellow T&A’ers for sharing your journey! I am grateful for this group!
Mark, appreciate you sharing Jeff’s thread and your input on the Adherence Fatigue topic. I tried to answer the questions that you posed last week.
1) What are your thoughts on adherence fatigue?
Thinking it is like a black storm cloud to steer clear of… Seriously, I consider it a risk to be aware of / mitigated as its impact may result in severity from a single lapse to complete relapse to off-program.
2) What do you think might cause it?
Weariness over time from swimming upstream perhaps. Somehow then thinking that it is more challenging to stick to healthy behaviors (that are different than society) than to regress back to prior behaviors.
3) Has it been an obstacle for you?
Primarily not so far. I did have a point in time where I was pretty discouraged from seemingly not being able to avoid eating the peanuts in my home (husband’s). I was tired of myself but was ultimately able to move past this (with lots of help from Mark to think this through / remediate). Additionally, I do get annoyed at times that it can be so (stupidly) difficult to obtain ANY on plan food at places when out. Lastly, I am not comfortable in a "pile on" of questioning which rarely happens (but can expect it with one particular group).
4) What have you done to deal with it or how have you avoided being derailed?
Follow advice from JeffN / McD Program to keep program simple and sustainable!!! Love what I eat --- eat what I love… To manage lapses, engage in self-care and positive self-talk (while evaluating options to better handle). Keep environment as clean as possible (considering above-mentioned peanuts “not food for me”). Continue practicing behaviors… Also, I am independent / not a conformist and not bothered at all by not doing the same thing / thinking the same thing as everyone else. Have heard “Stephanie marches to a different drummer” all my life (among other things)!!! HA! So, that helps. Additionally, it really doesn’t bother me to plan / prepare ahead with own food, etc. Furthermore, I always remember my “why”!
Hope everyone has a wonderful week and avoids fatigue in practicing of the MWL behaviors!
Best,
Stephanie
Here are a few pics…
Farmers Market and grocery produce haul this morning.
My favorite oatmeal --- with banana, wild blueberries, and dark sweet cherries!! YUM!
Lunch --- quinoa instead of brown rice is also awesome! Have some cabbage in there and an orange. I am not sure that I ever get sick of this!!! Hmm... I guess that I consistently don’t take dinner pictures often!!! Mainly potatoes with fruit and veggies, sometimes with Jeff burgers or split pea soup as well.
To Do’s!
Below is behavioral assessment that I will post for week of 5/19.
Hi Team Time & Adherence,
Happy weekend!!! I am excited that our local Farmers Market has opened for the season --- picked up some screaming ripe strawberries, heirloom tomatoes, and various lettuce this morning.
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes – usually this is various raw veggies on a plate.
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. This week again eating (and enjoying) the same things (oatmeal, brown rice / beans / corn, potatoes with fruit and veggies)! ❤️
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 – no stuffing and no starving.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. 7 /7 --- daily walking and pickleball. Still loving both!
Victories, comments, concerns, questions:
Thanks, Mark / Jeff / Wildgoose for the fantastic education and support here. Thanks, fellow T&A’ers for sharing your journey! I am grateful for this group!
Mark, appreciate you sharing Jeff’s thread and your input on the Adherence Fatigue topic. I tried to answer the questions that you posed last week.
1) What are your thoughts on adherence fatigue?
Thinking it is like a black storm cloud to steer clear of… Seriously, I consider it a risk to be aware of / mitigated as its impact may result in severity from a single lapse to complete relapse to off-program.
2) What do you think might cause it?
Weariness over time from swimming upstream perhaps. Somehow then thinking that it is more challenging to stick to healthy behaviors (that are different than society) than to regress back to prior behaviors.
3) Has it been an obstacle for you?
Primarily not so far. I did have a point in time where I was pretty discouraged from seemingly not being able to avoid eating the peanuts in my home (husband’s). I was tired of myself but was ultimately able to move past this (with lots of help from Mark to think this through / remediate). Additionally, I do get annoyed at times that it can be so (stupidly) difficult to obtain ANY on plan food at places when out. Lastly, I am not comfortable in a "pile on" of questioning which rarely happens (but can expect it with one particular group).
4) What have you done to deal with it or how have you avoided being derailed?
Follow advice from JeffN / McD Program to keep program simple and sustainable!!! Love what I eat --- eat what I love… To manage lapses, engage in self-care and positive self-talk (while evaluating options to better handle). Keep environment as clean as possible (considering above-mentioned peanuts “not food for me”). Continue practicing behaviors… Also, I am independent / not a conformist and not bothered at all by not doing the same thing / thinking the same thing as everyone else. Have heard “Stephanie marches to a different drummer” all my life (among other things)!!! HA! So, that helps. Additionally, it really doesn’t bother me to plan / prepare ahead with own food, etc. Furthermore, I always remember my “why”!
Hope everyone has a wonderful week and avoids fatigue in practicing of the MWL behaviors!
Best,
Stephanie