Dr. McDougall's Online Discussion Board

I have been trying to follow this plan for years, but I have never been able to follow it closely enough to lose weight. At the beginning of this year I made some changes. I had been inconsistent with my eating and my exercise. I decided to work on increasing consistency with both by preparing more of my meals and exercising at lunch at work. This is typically about 45 minutes of yoga, but sometimes is walking or lifting weights. I have gotten more consistent with eating and exercise and I've seen some positive results. My close fit looser and everyone is exclaiming how much better I look and ask how much weight I've lost. I haven't been weighing myself because it does create some problems. I went to the doctor's this week and one of the things they did was weigh me. I weigh 252 lbs., which is about the same as the beginning of the year! I'm frustrated with this lack of progress. I know I'm healthier and fitter, but I want to see the scale drop. I need to see the scale drop. After watching a video on the importance of journaling by Pam Popper, I decided to start this journal and see where I'm slipping up. I'm not following this 100%, but I'm doing better. It's just not good enough.

Week/weight (pounds):
Sunday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Monday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Tuesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Wednesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

Week: 6/23 - 6/29
Sunday breakfast: 2 cups steel-cut oats with onions, carrots, & red cabbage, 1 banana, coffee and almond milk
Lunch: vegetable lentil stew, muesli and almond milk
Dinner: mixed vegetables and hummus, pirogues
Snacks: chickpea blonde brownies, 3 2"x2" pieces
Exercise: Egoscue exercises - 20 minutes
Monday breakfast: 2 cups steel-cut oats with onions, carrots, & red cabbage
Lunch: Indian buffet, lots of different veggies and starches
Dinner: cucumber, potatoes with steamed cabbage and vegetable/lentil stew, a banana
Snacks:
Exercise:
Tuesday breakfast: savory steel-cut oats and strawberries
Lunch: Jamaican vegetable plate - rice & beans, cabbage, 2 slices of plantains, vegetable patty
Dinner: Kevin & Linette's - burger, salad, fruit, tortilla chips, 3 Smirnoff Ice
Snacks: JeffN bean burger on 1/2 ww pita bread & a banana
Exercise: None
Wednesday breakfast: No Tuna salad on potatoes, strawberries, coffee with almond milk
Lunch: 2 of JeffN's burgers with a ww pita, 1 oz. mixed seeds, 1 banana @ 4 oz. pomegranate juice.
Dinner: Vegetable/lentil stew, orange bell pepper w/ hummus, grapes, chickpea blonde brownie 2" square
Snacks: a piece of a coworker's birthday cake
Exercise: None
Thursday breakfast: 2 2" squares of chickpea blonde brownie, coffee wit almond milk
Lunch: Pinewood Studios Buffet - tabouli, cauliflower, green beans, summer squash, beans and potatoes. small slice of apple pie and cake
Dinner: General Tso's tofu, broccoli & brown rice
Snacks:
Exercise: none
Friday breakfast: strawberries, banana & coffee with almond milk
Lunch: 3 JeffN bean burgers, grapes, banana
Dinner: rice & beans, vegetable burrito, corona lite
Snacks:
Exercise: 30-minute walk, 45-minutes yoga
Saturday breakfast: banana & coffee with almond milk
Lunch: vegetable/lentil stew, savory steel cut oats, Coke Zero
Dinner: potatoes & hummus
Snacks: 2 chickpea blonde brownies
Exercise: 30-minute walk, 20 minutes Egoscue exercises

Notes: 6/26- My first week of posting and this is one of my worst week of eating & exercising! I exercised too intensely Saturday and my knees have been sore since. They're almost back to normal today, so I hope to be exercising tomorrow. I've had a coworker's birthday and my girlfriends family visiting that has led to some less than ideal eating patterns this week! I need to plan ahead and bring healthy food and stay away from the cake!

I like your savory oats brekkie. It's surprising how yummy oatmeal is as a foundation for a savory recipe.

Hmmm, just a mention: Almond milk slowed down my weight loss big time. You might want to ditch it eventually.

Keep at it. I'm rooting for ya.

Hi bunsofaluminum,

Thanks! I will definitely consider removing the almond milk. I mainly want to log my food and identify what foods and behavior are preventing my success and improving my consistency to the eating plan and exercise.

Michael

Week: June 30 - July 6
Sunday breakfast: potatoes with mock tuna salad , coffee with almond mik
Lunch: vegetable/lentil stew, orange bell pepper, brown rice, grapes, chickpea brownies
Dinner: Wendy's burgers and fries (I know, totally off plan)
Snacks: chickpea blonde brownies
Exercise: 45-minutes cycling, 20-minutes Egoscue exercises
Monday breakfast: banana with coffee & almond milk before workout, oatmeal with some granola, peaches & strawberries, banan muffin & coffee after workout
Lunch: savory steel-cut oats, no tuna salad on sprouted bread
Dinner: Romaine lettuce with pea guacamole, potatoes with chili, 1 chickpea blonde brownie
Snacks:
Exercise: 25 minutes rowing, 20 minutes incline treadmill, lunchtime yoga - 45 minutes
Tuesday breakfast: grits, 2 slices of sprouted bread with peanut butter, bananas and cherries
Lunch: Poke Bowl with rice, brussel sprouts, tofu and other vegetables
Dinner: Newk's grilled vegetable sandwich and blackeye peas
Snacks:
Exercise: 30-minute walk
Wednesday breakfast: mock tuna salad on sprouted grain bread, cherries, coffee & almond milk
Lunch: vegetables & tofu with white rice
Dinner:
Snacks:
Exercise:
Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

Week: 7/7 - 7/13

Monday breakfast: nothing
Lunch: banana, lentil/vegetable stew
Dinner: steamed vegetables & tofu with white rice, cherries
Snacks: slice of cake
Exercise: 45-minutes yoga
Tuesday breakfast: banana, vegetable/lentil soup, coffee w/ almond milk
Lunch: 2 JeffN bean burgers, 1 yellow bell pepper, banana, 1 slice cheeseless pizza w/ veggies
Dinner: tofu with corn, peas and carrots, celery and hummus
Snacks: corn, peas & carrots
Exercise: 40-minutes walking, 45-minutes yoga
Wednesday breakfast: sweet potato with banana and tofu, grits & coffee with almond milk
Lunch: Beirut Mediterranean - rice & beans with lamb & vegetables
Dinner: General Tso's tofu with broccoli & brown rice, 3 gluten-free chocolate cookies
Snacks:
Exercise:None
Thursday breakfast: lentil/vegetable stew, cherries, coffee with almond milk
Lunch: 2 JeffN bean burgers, sweet potato, mixed berries and a banana
Dinner: lentil/vegetable stew, corn, peas, celery and carrots, sweet potato, golden kiwi, 4 gluten-free Publix chocolate cookies
Snacks: carrot/craisin slaw, corn, peas, celery and carrots, sweet potato
Exercise: 45 minutes yoga, 45-minutes strength training and stationary bicycling
Friday breakfast: lentil/vegetable stew, cherries, coffee with almond milk, oat bar, chicken biscuit
Lunch: 2 JeffN bean burgers, corn, salad, 2 chocolate chip cookies
Dinner:
Snacks:
Exercise:
Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

What is your chickpea Blondies recipe? After I saw your mention of hem I did some googling and made a batch, but they had quite a bit of room for improvement. Do you have a favorite recipe?

I used this recipe.

https://www.ambitiouskitchen.com/flourl ... e-healthy/

Blood test results from 7/9/19:
Vitamin D - 28.4
HDL - 37
LDL - 129
Triglycerides - 142
Total Cholesterol - 194
Fasting Blood Sugar - 107

Weight - 252.0 lbs. (114.5 kg)

I've definitely got some work to do!

Michael

Week: 7/14 - 7/20 Cooperstown, NY visit with my family

I went to visit family by renting a house in Cooperstown, NY for the past week. There was no good wifi, so I wasn't able to enter my food. I definitely could have done better with my eating, but I got over 6 hours of walking throughout the week with a lot of hills! I have been reading the book Atomic Habits by James Clear. It has given me a lot of ideas on how to change the way I'm doing things to make it more likely to start and stick to habits that will make my life better.

Michael

Week: 7/21 - 27
Sunday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Monday breakfast: banana, coffee with almond milk
Lunch: sandwich with chips and a cookie
Dinner: veggies with tuna and noodles
Snacks:
Exercise: none
Tuesday breakfast: banana, energy bites, coffee with almond milk
Lunch: banana, 10 almonds, 1.5 JeffN bean burgers, red skin potatoes, raw red cabbage
Dinner: Chinese steamed vegetables with tofu and brown rice, 2 energy bites
Snacks: sweet potato & 1.5 JeffN burger with raw red cabbage
Exercise: 45-minute walk
Wednesday breakfast: banana, 2 energy bites, romaine lettuce
Lunch: sweet potatoes, 1.5 JeffN burgers, romaine lettuce, red bell pepper, 10 almonds
Dinner: cherries, sticky rice, 2 energy bites
Snacks: Engine2 chili with 1.5 JeffN burgers, raw red cabbage
Exercise: 65 minute walk, 10 minutes strength training
Thursday breakfast: sticky rice, 2 energy bites
Lunch: Mediterranean restaurant - hummus, baba ganoush, pita, 2 falafel, vegetables
Dinner: JeffN burger, potatoes, yellow bell pepper, red cabbage, cherries, small bowl granola & almond milk
Snacks:
Exercise: 25 minutes exercise
Friday breakfast: shredded wheat & bran with blueberries, banana, flax seed & almond milk
Lunch: sesame tofu with white rice, spring roll
Dinner: boca burger with black bean salad, tater tots, ice cream cone
Snacks:
Exercise: 25 minutes walking,
Saturday breakfast: potatoes, JeffN burger, cherries, coffee & almond milk
Lunch: Kung pal chicken & steamed rice
Dinner:
Snacks:
Exercise: 60-minute walk

Notes: I'm getting more consistent with the food, but still needs improving. I've almost doubled my exercise over June. I'm up to 20 hours. I completed 10.75 hours in June.

Week/weight (pounds): 252.4
Sunday breakfast: Uncle Sam's cereal with blueberries, flax seed, almond milk & coffee
Lunch: vegetable/bean soup
Dinner: personal pizza, shortbread cookies
Snacks:
Exercise: None
Monday breakfast: Uncle Sam's cereal, flax seed, almond milk & coffee
Lunch: vegetable/bean soup, raw carrot & tomato
Dinner: steamed veggies and tofu wit white rice, 2 granola bars
Snacks: raw red cabbage
Exercise: 45 minutes yoga,60 minutes weights, cardio & stretching
Tuesday breakfast: shredded wheat & bran, Uncle Sam's, flax seed, tofu banana, almond milk & coffee
Lunch: blackeye peas, pinto beans, collard greens, green beans, cornbread
Dinner:
Snacks:
Exercise:
Wednesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

Week/weight (pounds):
Sunday breakfast: rice noodles, tofu, vegetables
Lunch: rice noodles, tofu, vegetables
Dinner: grilled veggie sandwich, black eye peas
Snacks: beef and bean burrito, chocolate chip cookie, granola bar
Exercise: 60 minutes weights and cardio
Monday breakfast: vegetable bean stew, collard greens, banana, coffee
Lunch: raw carrot, tomatoe & green bell pepper, JeffN bean burger, beef and bean burrito, blueberries & quinoa
Dinner: Thai mixed vegetables, rice noodles and tofu, 2 beers, 6 pieces of candy
Snacks:
Exercise: none
Tuesday breakfast: banana, walnuts, coffee with almond milk
Lunch: 2 JeffN bean burgers, raw carrot & tomato
Dinner: 3 Taco Bell bean burritos, tomato, kiwi
Snacks: vegetable bean stew
Exercise: 45 minutes yoga
Wednesday breakfast: savory oats with garlic, carrots, celery & mushrooms, green smoothie, coffee & almond milk
Lunch: hummus & pita bread, beans & veggies
Dinner: quinoa, collards, mushrooms & tomato sauce, granola & almond milk
Snacks:green smoothie
Exercise:
Thursday breakfast: savory oats with garlic, carrots, celery & mushrooms, green smoothie, coffee & almond milk, strawberries, blueberries, banana
Lunch: raw carrot, banana, strawberries, quinoa, JeffN burger
Dinner: collard greens, potatoes, turkey, kiwi, yogurt
Snacks: black bean brownies
Exercise:
Friday breakfast: savory oats, black bean brownies, coffee
Lunch: quinoa with carrots, celery, garlic, mushrooms
Dinner:
Snacks:
Exercise:
Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes: