Marsha's MWL journal

[Lyndzie]

Happy Birthday!!

[deweyswakms]

Saturday Jan 18, 2020
The pound I gained from going sideways last week (salty cashews are calorie/fat bombs! you can't eat 'just one'!) is gone. Done a lot of thinking about where I slipped last week so I can do better this week. I really want the lower # by next Friday, and I can do it.

I think too often we focus on the mechanics of MWL eating - what foods, what recipes, when to eat, etc. All important elements in behavior change. But for me I realize I am not practicing mindfulness when it comes to eating. Taking TIME to enjoy my meal, to think about how grateful I am to have food to eat, grateful I can afford to buy healthy foods, thankful for the people who helped bring it to me. I want to raise my level of thinking about taking care of my body via healthy food and movement. Chemically and statistically my body is healthy for where I am in life (in the 7th plane of existence now!). But I do admit that 'food' (what to eat, when, where) dominates my thinking too much.

I started my day with oatmeal with hemp hearts, ground flax, frozen blueberries and almond milk. I have other foods to be eaten today, so I can focus on finishing a painting, and later getting into the pool at the Y for some swimming work.

Have a great Saturday. Marsha

[deweyswakms]

Sunday Jan 19, 2020

It's not raining today, woo hoo! I like journaling for accountability, but also it helps me set my intentions for the day. Today I will paint (always a top goal of mine, to do something creative even if it's watch an art video). I may try a self-portrait because of my birthday, and because they scare me so that's a good reason to try. Later today my son is hosting a birthday brunch for me, so I will eat before going to it and enjoy the fruit salad!

First I will do one of Jeff N's fast food meals. Dinner will be oatmeal with the usual (ground flax seed, hemp hearts, blueberries and almond milk). I am switching to soy milk because growing almonds requires so much water. Snacks today will be an apple, probably celery or carrot sticks. Maybe a sweet potato. Monday I have to cook more foods. I like to prep 2 or 3 things that I can eat on for a few days.

Go Chiefs!!

[moonlight]

Hi Marsha,
I wanted to send you a recipe through the Private Message feature but I don't see that option for you. Do you receive PMs?

[deweyswakms]

Hi Marsha,
I wanted to send you a recipe through the Private Message feature but I don't see that option for you. Do you receive PMs?

Hi, sorry to take so long to respond. I am annoyed how BUSY my life has been lately; my own fault as I control my calendar! I am not sure how to do the PM's here. Let me check the control index and see.

Marsha

[deweyswakms]

Friday Jan 24, 2020

It has rained all week (I live in the soggy NW rainforest) so I didn't get in my usual daily walk. Nor did I get to the pool or gym. I let my calendar get too full of errands and well-intentioned projects, but they keep me from my own goals. I control my calendar, so it's up to me to make some changes. This coming week is also too busy but after that, I wrote NO NO NO on February. I will be saying NO to all the 'time temptations', fun though they may be.

I LOVE this essay by Jeff N. Being too busy means I forget to do the simple food prep that works for me. At 73, I don't have the energy or stamina to go go go all day long. When I get tired, then it's too easy for me to slip into the ditch of eating off MWL program.

Keep it simple! simple food routines, simple exercise; rinse repeat over and over. And it works for me.

viewtopic.php?f=22&t=58019&p=583235&hilit=oatmeal#p583235

What are you cooking now? Today I make my favorite split pea soup with carrots, potatoes and celery. I have been making quick meals in the skillet (1 can of drained black beans, 1 can of tomatoes, half a bag of frozen veggies (corn, peas, whatever), add diced greens of some kind, edamame is good too. Season to taste. Serve over rice or potatoes.

Marsha`

[VegSeekingFit]

What are you cooking now? Today I make my favorite split pea soup with carrots, potatoes and celery. I have been making quick meals in the skillet (1 can of drained black beans, 1 can of tomatoes, half a bag of frozen veggies (corn, peas, whatever), add diced greens of some kind, edamame is good too. Season to taste. Serve over rice or potatoes.

Marsha`

Hi Marsha,
I am cooking pinto beans in the 2 qt. slow cooker. I use 1 c. of dry beans, 3.5 c. of water, handful of onions, handful of jalapenos, a dollop of NSA salsa, and some spices (cumin, chili powder, cayenne pepper). Cook them all day until they are nice and soft and then mash.

What is your favorite split pea soup recipe? Yum!!

Happy McDougalling!
Stephanie

[deweyswakms]

Stephanie

Hi Stephanie, your beans sound great! I will make them soon.

I love the split pea soup recipe in one of the Engine 2 Diet cookbooks. I make it all the time. In a large soup pan, put 1.5 cups of dried split peas; 6 cups of veggie broth; 1 tbsp of dried mustard 1-2 bay leaves; 1 chopped onion (I just use half); some garlic. Low boil this for about 20 minutes. Then add 2 chopped carrots, about 1 cup chopped celery, 3 medium red potatoes chopped 1 Tbsp balsamic vinegar. I add 1 Tbsp tamari soy sauce, pepper and salt, and I am liking a ginger/curry/turmeric seasoning so I added 1 Tbsp of that.

Low boil for another 20-30 minutes until the peas are cooked. I only mash a small amount of the soup, to thicken it.

Marsha

[deweyswakms]

Sat Jan 25, 2020

The rains let us, the SUN came out! so I enjoyed a mile walk outside. Rains back most of next week so I simply must get myself to the gym.

Lunch with friends at a new to me restaurant, healthy Mexican food. Well, simply the best food I have had in a very long time. And I managed to lose weight too. I LOVED a salad of cucumber and jicama spears treated with lime juice, chile powder and a corn/mango salsa. I could make this this at home; hardest part would be peeling the jicama. The vegetarian corn tacos had poblano peppers, corn, mushrooms, spinach. No cheese for me. Absolutely delicious. I don't eat out very much because I want to lose weight and there is usually too much sodium for me.

Today I made another pot of split pea soup; it's so good. Tomorrow I have veggies that need to be cooked. Not sure if I'll make more black bean burgers or a 'fast food' meal. (Stephanie's slo cooker bean are tempting.)

This morning I had the most delicious pear! Pears are in season here. Surprised how tasty it was. Will get more! Marsha

[moonlight]

Hi Marsha,
That Mexican meal sounds delicious! Good for you for staying within your goals.

I wanted to let you know I got your PM message. It is an odd message system but it seems reliable once you get the hang of it.

[deweyswakms]

Thursday Jan 30, 2020

Doesn't this sound good!? one of the McDougall superbowl recipes. Cucumber salsa.

2 cups cucumbers (about 2 medium cucumbers), peeled, seeded and diced, 1 cup tomatoes, seeded and diced, 1/2 cup red onion, diced, 1/4 cup fresh parsley, chopped, 2-3 tbsp lime juice. Chill in fridge for an hour.

I am just 2 pounds from my first goal. I know I want to lose more pounds. My weight has gone to my middle and there's still some belly I want to lose, so I will keep after it. But I will savor achieving my 1st goal. I was at 197 in July when I recommitted to MWL. Now I am at 182. Amazing.

I rely on potatoes a lot for my starch, plus brown rice. This week I have been eating my good split pea soup with lots of potatoes, celery and carrots. Also a 'fast food' (ala Jeff N); beans, tomatoes, frozen veggies, I add chopped bok choy and collard greens to it; simmer in a skillet for awhile; onions if you like; add seasonings. Serve over rice or baked potato. So good and easy and filling.

It has been raining for days here in the soggy NW. So boring. I try to walk during rain breaks, like right NOW! going outside.
Marsha

[VegSeekingFit]

Stephanie

Hi Stephanie, your beans sound great! I will make them soon.

I love the split pea soup recipe in one of the Engine 2 Diet cookbooks. I make it all the time. In a large soup pan, put 1.5 cups of dried split peas; 6 cups of veggie broth; 1 tbsp of dried mustard 1-2 bay leaves; 1 chopped onion (I just use half); some garlic. Low boil this for about 20 minutes. Then add 2 chopped carrots, about 1 cup chopped celery, 3 medium red potatoes chopped 1 Tbsp balsamic vinegar. I add 1 Tbsp tamari soy sauce, pepper and salt, and I am liking a ginger/curry/turmeric seasoning so I added 1 Tbsp of that.

Low boil for another 20-30 minutes until the peas are cooked. I only mash a small amount of the soup, to thicken it.

Marsha

Thanks for this recipe, Marsha! It sounds really good! May make a batch this weekend.

[deweyswakms]

Saturday Feb 1, 2020

Pouring rain. I am going to start this recipe;haven't made it in awhile. It's easy (my favorite).

https://www.drmcdougall.com/health/educ ... hite-Beans

And I will make the cucumber salsa that was in the recent McDougall newsletter.

I have a busy day so won't get to the gym today. Maybe tomorrow!

Marsha

[deweyswakms]

Thursday Feb 6, 2020

It is breezy and chilly out but not raining, so I am heading out for a brisk walk. Helps me wake up, get oxygen moving, body wants to move.

My weight is up a bit this week, so am doubling down before tomorrow's MWL weigh-in. I started a new allergy drug 2 weeks ago; and yikes it makes me so groggy. Playing with dosage now to try to find sweet spot between helping with the congestion without being a danger operating heavy machinery. It has left me with little desire to eat healthy but still trying. (oh, it also can cause weight gain.) I will probably stop taking it after another few days, even at half the capsule.

I made a great pot of McDougall's slow cooker white beans; froze some. And yesterday I made one of my best versions of veggie chili. So yummy! served over mashed potatoes. Today is my school volunteer day (helping kids with reading). Plus I want to get in 20 mins of painting. So I better hop to it!

Marsha

[deweyswakms]

Saturday Feb 8, 2020

I just want to say how much I love oatmeal. It's such a quick and easy meal when everything else seems too much effort. I use about 3/4 cup of old fashioned oats; I add hemp hearts and ground flax; sometimes I add frozen blueberries or other fruit. Add water (can't tell you how much as I eyeball it, just barely enough to cover the oats), then microwave for 5 minutes. Add your favorite plant based milk. It' so good.

Today I will do a quick 'fast food' skillet meal with a can of drained black beans, a can of mild Rotel tomatoes, frozen veggies, diced greens of some kind, seasonings and serve over rice. Also so good.

Glad citrus fruit is in season; orange segments are so good.

Happy weekend, Marsha