Stephanie's Journal - One Bite at a Time...

Share your daily McDougall menus and/or keep a journal describing your personal progress.

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10/22 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Fri Oct 15, 2021 7:12 pm

Hi,

Here is where I will post thoughts on food / exercise in support of next week's MWL group behavioral assessment / weigh in.

Food prep for the weekend:
* Cut melons -- YES
* Make onion soup (new recipe) -- Did not do this week and seems not to be the week of the onion :-P
* Make 50/50 pasta -- YES - used shells, tomato sauce, huge pan of portabellas, button mushroom, onion, yellow squash, garlic, orange pepper
* Make basic Jeff Bean burger recipe X2 -- YES - did basic recipe Kidney beans, oatmeal, brown rice, tomato sauce, drizzle of hot sauce, a couple handfuls chopped red onion - made 14 burgers
* Make another soup -- YES - made Split pea soup (and now it is gone and I want more... )
* Make oriental veggies (maybe with rice, or have on salad again) -- Did not do

Other:
* Progress plan to get rid of old and secure new treadmill to enable cold weather exercise compliance - Planning but not acting yet. Have the treadmill picked out as it is only new model that I could find without making user connect to wi-fi, but having robust incline / decline, speed, programs on board, engine, platform. I will be looking to view this in real life and try it before purchasing.
* I signed up for November McD 12 day program. Need to fill out intake form and get blood tests asap.

Following is a draft of the template that I will update as I go...

Hi MWL Community!

It's that time of the week again!! :-D A big thanks to all of you who participate here! Really helps to hear from you - what is working and what challenges exist. Nice to be on a journey together!

Weight change - No change / maintain
Current weight - 132.0 lbs.
Last Week weight - 132.0 lbs.


1 Start each meal with a soup and/or salad and/or fruit. Inconsistent. I need to do better here.

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, most of the time.


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

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). No, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out.

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, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.

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. Hmm... I was going to automatically answer "yes", but I think that my #5 and #7 may not always be happening due to physical hunger. So, going to say --- usually - but room for improvement with post-dinner snacking.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, 4 of 7 days - one was a nice long hike of 2.5 hours.

Victories, comments, concerns, questions:

This weekly assessment definitely is a habit that I am going to keep going forward. It really shines a spotlight on where there is room for opportunity to refine behavior to reach goals.

I have hit a bit of a plateau - which is not surprising given off plan snacking and less activity than prior months. I do know that I have 17 more lbs. to lose -- and I need to comply with all of the 10 points to get there. I am pretty confident that my goal weight is spot on because I have been at this weigh: 1) high-school, 2) my wedding, 3) in early 2019. To get there, I have to jump all in and not half-way... (like try for 10/10)...

I may take a 20 lb. jug of kitty litter for a walk to get more excited about losing the excess weight... HA! :lol:

Hope that everyone has an excellent week.

We can all do this!!!!!

Best,
Stephanie
Last edited by VegSeekingFit on Sat Oct 23, 2021 9:25 am, edited 2 times in total.
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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12 Day Program

Postby VegSeekingFit » Thu Oct 21, 2021 7:52 pm

Hi,

I have to announce that I am ridiculously excited :) to have registered for the November McD 12 Day Program. I have a small bit of scared... but way more excited than apprehensive.... Requested time off work long ago, but hadn't registered... today's email to subscribers said like " 5 spots left" and shot fire on me to (finally) act...

:cool: :cool: :cool:

I am hoping to post in journal daily reflections from the Program. Will find out what parameters exist for sharing thoughts / experiences here... Initial thoughts are not too many because so much is offered free on this website... :)

Join me!!! Anyone???

Best,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Posts: 1324
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10/29 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Sat Oct 23, 2021 10:00 am

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

I am trying to hit "YES" for 10 of 10 points for next week's checklist. I honestly am losing patience with myself on the off-plan snacking. I have found some nights that split pea soup or a Jeff burger with a bit of fruit is a great deterrent. So, this week I will be making a few pots of soup and the weather is great for that!!! I was only half kidding in my comment about carrying around the kitty litter jug. This is a great way to truly understand impact of about 20 extra lbs. on body. Will update back... :D

Farmers Market - going today (Saturday) --- BOO!! I didn't get the memo that my favorite FM closed last week. So, nothing from FM. Too far away at time to seek out alternative FM. I bought some fancy heirloom carrots and organic radishes at the grocery store instead. Also, love the local greens at the grocery - Gotham Greens.
* Potatoes
*Onions
*Mushrooms
*Greens?
Will see what looks great and will then go to the grocery store for the rest... --- NOPE - grocery store was all...

Food prep for the weekend:
* Cut melons (every week...) - Done
* Make split pea soup - Done
* Make another batch of Jeff burgers X2 - made these with Dark Red Kidney beans + Cannellini beans + 1 c. oatmeal + 1 c. brown rice + a couple handfuls white onion chopped + drizzles of hot sauce + 4 T. tomato sauce - delicious
* Make other soup.... (minestrone, creamy beany, veg stew... TBD) - will do during the week; not much room in the fridge!
* Cut up other produce for salads / bowls - Done - I do the cut and put in water. I am going to change out baby carrots which are so convenient for regular carrots which taste so much better. I bought beautiful purple and yellow carrots at grocery and cut them up along with celery, radishes, a bit of cucumber....

Other:
* Take the cat litter for a walk (maybe just around the house) a few times - I tried to curl it... :mrgreen: Ouch!!!
* Hiking tomorrow; make sure to get in the 30 minutes minimum each day --- I was cancelled this weekend!!! Hike with friend delayed by rain. I did walk from home with umbrella and raincoat!!! :o I am sure I was a sight to behold...
* Progress the new treadmill to do's... (I have found that even though I always complain about the weather with outside walking when it starts to get chilly, it is really a combination of little sunlight + weather. I was in habit of short walks sometimes 2-3X / day and I am not a fan of doing outside in the dark. Can totally do on the treadmill... when I have a treadmill that works)
* Complete the form for 12 day - done
* Do the bloodwork - need to do
*Re-read Starch Solution for McD Program --- in progress
* First appointment with Support Specialist --- done
* Dr. appointment - done

Food & Exercise -

Saturday:
B - Honeydew, cantaloupe, raspberries 50/50 with potato waffle - (No PL)
L- Gotham greens, onion, carrots, tomato w/ Bragg's ACV dressing - PL
50/50 pasta with veggies
D- Jeff Burger + baked potato - (No PL and no 50/50)
S - Pistachios --- :mrgreen: OK, makes #5 and #7 a boo again

E - 45 min. walking

Sunday:
B- Gotham greens with roasted mushrooms and RV - PL
Honey dew & cantaloupe 50/50 with potato waffle
L- Crudites / "salad" - celery, fancy carrots, radishes, grape tomatoes - PL
50/50 pasta with crumbled Jeff Burger & tomato sauce
D-Banana - PL
Split Pea Veggie Soup - 50/50

E- 40 min. walking in rain with umbrella & proper gear - not too bad

I was pretty boring for the rest of the week. Ate a lot of split pea soup (2 kinds) and potatoes. They were both delicious choices. :-D
For breakfast all week, I have pre-load of different salad greens with different veggies usually dressed with rice vinegar and a bit of Everyday Seasoning (TJ's). Then, cantaloupe + honeydew melon 50/50 with a potato waffle.
For lunch, I have usually preloaded with other fruit (i.e., grapes, 1/2 banana, orange, raspberries, peach - not all at the same time!) and then split pea soup (sometimes over potato) 50/50 with a large bowl of crudites (usually baby cucumbers, radishes, carrots, celery, grape tomatoes).
For dinner, either different split pea soup or no chick soup - sometimes over a potato. Usually 50/50 with salad or fruit. Sometimes both - with one being a preload, but not always.
I have walked every day - sometimes with a raincoat... :lol:


Following is a draft / WIP for posting to next week's MWL Behavioral assessment / weigh in. I am hoping to do better this week with following 10 of 10 checklist items.

Hi McDougallers!

Hope that everyone is doing well and having a great week!!! :-D

Weight change - No change / maintain
Current weight - 132.0 lbs.
Last Week weight - 132.0 lbs.


1 Start each meal with a soup and/or salad and/or fruit. Most of the time. Inconsistent for dinner.

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

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Doing better than last week. Trying new strategy to stop post dinner snacking that may be mindless.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out.

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. Mostly. Working on #5 and post dinner snacking that may be mindless.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes

Victories, comments, concerns, questions:

I am somewhat amazed to weigh the same for 3 weeks in a row to the tenth of a pound!! More from a "how could this be possible to get the same result" perspective than anything else. Today I weighed myself 3 times to validate!!! :shock: Then, I weighed myself with my cooperative cat to make sure that the scale was able to show other numbers... :mrgreen:

Anyway, I am working to change my mindset around thinking of a goal weight, etc. I read the BMI threads again (that Mark posted last week). I have also had direct feedback that maybe there would be no medical reason for me to seek a BMI lower than 22.0 (my current BMI). So, when I "re-started" in May -- I was committed to change and part of that is not "always doing what I've always done"... Therefore, I am going to TRY not to think of this journey in terms of goal weight, etc. and just continue to do the weekly weigh in's but more importantly the behavioral assessments.

With regard to #5 and 9... the pistachios are out of the house. I am going to batch cook some Chubby chips / oven fries as a potential replacement, if needed (and if not, they will be great for meals). At least these aren't at a 2800 + / lb. calorie density... I am also going to wait a few minutes and make sure that I am actually hungry before eating --- and if not --- will have a water or tea. Will see how this works over the next week.

Thank you so much, Mark for all of your support to everyone in this group! Hope that everyone has a wonderful weekend!

Cheers,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Location: Illinois

11/5 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Sat Oct 30, 2021 3:19 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Trying adjusted strategy to deal with post dinner snacking this week. Have potatoes in the refrigerator and have removed pistachios from the house (they go the way of the peanut butter - BYE BYE BYE).

Now that the Farmers Market that I love is closed for the season, I'll just log if I get anything new / fun at the store. There are a couple of International Markets around that I will more frequently visit until next spring!

Yesterday was just Trader Joe's...
* Harvest bake mix -- this is fresh finely chopped veggies with rosemary (no oil, no salt, no sugar) - has butternut squash and sweet potato as the main; looks festive
* 3 different bagged salad mixes (cabbage mix, organic baby greens, butter lettuce)
* NSA salsa
* Melons - cantaloupe & watermelon... (later scored a honeydew at the Jewel! )
* Raspberries
* Bags of potatoes
* Bell peppers
* Kumato and grape tomatoes
* Red onions
* Green onions
* Multi-colored radishes
* Celery
* Multi-colored organic carrots
* Mushrooms
*Baby cucumbers
Probably missed something....

Food prep for the weekend:
* Cut melons (every week...) - Done
* Make split pea soup - Done - (cut up the veggies on Friday night and loaded them in the slow cooker Saturday morning)
* Make batch of chubby chips - Done
* Roast mushrooms - Done twice (put in refrigerator to have on morning salads, these are delicious just chopped and roasted plain)
* Cut up other produce for salads / bowls - Done (bell peppers, green onions, radishes, carrots, celery, onions)
* Make another soup - Creamy Beany (omg, haven't had since last winter and is so easy and delicious!), veg soup - 2
* Make a hummus or dip - made Tomato Dressing instead and put over cabbage for 3 salads - delicious - didn't use guar gum; used V-8 low sodium (used the rest in soup broth); took only 5 min to make the dressing

Other:
* Went hiking with a girlfriend today; make sure to get in the 30 minutes minimum each day of exercise
* Progress the new treadmill to do's... I want to have in my house functioning by end of November (earlier would have been better, but I have analysis paralysis) -- one of the "wrenches" in this is getting rid of the old; my husband has list of other stuff to go through to de-clutter basement.... ugh!!
* Do the bloodwork for the 12 day - Done
* Finish re-read of Starch Solution - Mostly done
* Looking to make some new (simple) MWL recipes during the 12 day (soup, salad, other, dip / hummus) - I am off work so will have time to try ones that sound good, but I just haven't gotten to yet - Have a few targeted - won't name them here because always the kiss of death - meaning, I change my mind! :eek:

Food & Exercise - A sample of food eaten / exercise

Friday:
B - Red leaf & butter lettuce with shredded carrots and tomatoes w/ Rice vinegar & ED - PL
Honeydew & cantaloupe 50/50 with potato waffle
L- Romaine with shredded carrots, radishes and tomatoes w/ Bragg's ACV dressing - PL
1/2 banana and orange 50/50 with Split pea soup over potato
D- Remainder of Split pea soup over potato - (No PL and no 50/50)
NO BAD SNACKING!!!! :cool:

E - 20 min. walking

Saturday:
B- Red leaf and butter lettuce with roasted mushrooms, onions, shredded carrots - dressed with RV - PL
Banana 50/50 with potato waffle
L- Crudites / "salad" - celery, fancy carrots, radishes, grape tomatoes - 50/50 with below
Black bean soup over potato
D- Cabbage salad w/Tomato dressing - PL
Frozen peaches, cherries, pineapple - 50/50 with
Jeff burger & chubby chips with tomato sauce

E- 60 min. hike in the forest preserve; beautiful autumn colors with nice crisp weather and company - deer encounter

For the rest of the week, I did exercise each day. For two days, I was a bit under 30 minutes (about 25 minutes) - but continued the walking habit (a couple of days in parka).
For food, I made and consumed a good clip of soup. A few different kinds - split pea, creamy beany, vegetable with potato.
I am on a roll of getting out from under the post-dinner snacking habit!!! :D Have really focused on hunger --- and have eaten soup or soup over potato as a snack.


Following is a draft / WIP for posting to next week's MWL Behavioral assessment / weigh in. I am hoping to do better this week with following 10 of 10 checklist items -- especially with regard to handling post-dinner snacking. Have tweaked strategy for this week - will keep chubby chips / oven fries in refrigerator and have removed pistachios from the house. Will wait before eating to make sure really hungry. If not really hungry, will have tea or water.

Hi Team MWL,

Hope that everyone is having an excellent week!!

The weather here in Illinois is taking a brisk turn. We have had some frost - bye bye flowers. On the positive side, it is great soup and sweater weather! It is fun to hear the leaves crunch underfoot on a walk. (Maybe not so fun to think of all of the raking that needs to be done!!) :shock:

Weight change - 3.0 lbs. loss
Current weight - 129.0 lbs.
Last Week weight - 132.0 lbs.


1 Start each meal with a soup and/or salad and/or fruit. Most of the time - especially for breakfast & lunch.

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.
Most of the time. For snack, have had soup that is 50/50 (or so) - includes some potato but lots of other veggie volume .


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

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). YES!!! I have (finally) managed to eliminate the bad snacking. :mrgreen:

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out.

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. I continue to be mindful of hunger. Thinking that hunger doesn't mean ravenous... so, may have soup instead of getting hungrier and risking a bad choice (of dry salty something that isn't on plan).

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes

Victories, comments, concerns, questions:

I have FINALLY been able to conquer my post-dinner off plan snacking habit!! I guess some of us have to learn through the school of "hard knocks". Anyway, have removed the thing that called to me from the house and have been enjoying vegetable soup (sometimes with a potato) instead. Trying to get all in synch with #9 / hunger. I am on a streak of no off-plan snacks!!! :-D

Excited to be starting the virtual McD 12 day program today. I will be following the MWL checklist (not changing eating / exercise) -- and trying to absorb all of the knowledge and experience that I can (like a sponge)... :) I plan to continue to participate here - hoping this is ok.

Wishing everyone a great week!!

Cheers,
Stephanie
Last edited by VegSeekingFit on Fri Nov 05, 2021 7:20 am, edited 3 times in total.
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Location: Illinois

Re: 12 Day Program

Postby wildgoose » Sat Oct 30, 2021 5:44 pm

VegSeekingFit wrote:Hi,

I have to announce that I am ridiculously excited :) to have registered for the November McD 12 Day Program. I have a small bit of scared... but way more excited than apprehensive.... Requested time off work long ago, but hadn't registered... today's email to subscribers said like " 5 spots left" and shot fire on me to (finally) act...

:cool: :cool: :cool:

I am hoping to post in journal daily reflections from the Program. Will find out what parameters exist for sharing thoughts / experiences here... Initial thoughts are not too many because so much is offered free on this website... :)

Hope you have a fabulous time, Stephanie! There’s so much to be gained from the program. Even as a veteran, I got a lot out of the one I attended (here are some thoughts I posted at the time). Take advantage of the opportunity to ask tons of questions. The whole team is there to support you and do everything they can to help you succeed.

Goose
My story: MWL works!
How I determined my "goal weight"
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Re: Stephanie's Journal - One Bite at a Time...

Postby squealcat » Sun Oct 31, 2021 2:42 pm

I am so excited for you ! Yes ! Please let us know how it all goes !

-squealcat
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Re: 12 Day Program

Postby VegSeekingFit » Fri Nov 05, 2021 6:29 am

wildgoose wrote:
VegSeekingFit wrote:Hi,

I have to announce that I am ridiculously excited :) to have registered for the November McD 12 Day Program.

Hope you have a fabulous time, Stephanie! There’s so much to be gained from the program. Even as a veteran, I got a lot out of the one I attended (here are some thoughts I posted at the time). Take advantage of the opportunity to ask tons of questions. The whole team is there to support you and do everything they can to help you succeed.

Goose


Hi Goose,

Thank you for sharing your experience at the 12 day!! Excellent and comprehensive report. :-D

I think that maybe one thing that has evolved from when you attended to now is that there is scheduled an unfacilitated daily meet-up (Zoom) of the participants for support / community.

I am looking forward to it all!!! Going to listen and learn --- and will definitely ask questions as they arise.

I am very impressed with the people, content, organization, communications. I have had only positive interactions with the McD team. :-D

Hi Squealcat,

Thanks for your positive comments!! Feel free to reach out if you have any questions from participant's perspective. McD website offers general consultation for program - if you want to see if it would be right for you. It can be applied to program fee if you do attend. I didn't do this - because I have always wanted to attend one of these!! 8) 8)

Best,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Posts: 1324
Joined: Sun Aug 23, 2015 9:21 am
Location: Illinois

11/12 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Fri Nov 05, 2021 7:35 am

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Continuing to focus on post dinner snacking this week. Will be going with the 2 strikes and you are out of the house if I am tempted to consume anything off plan. Will be not waiting to feel ravenous in the PM before eating. Will have soup or something else on plan if post dinner snacking. Still doing good here!! No off plan snacking!!! Making this a new habit!

Fun with grocery shopping:

International Market
* Various types of mushrooms
* Various veggies for salad, crudite, soup - celery, carrots, jalapenos, radishes, grape and larger kumato tomatoes
* Grapes
* Melons
* Big bag of yellow split peas (also they have huge selection in Indian section that I would like to try others...)
* Frozen shredded potatoes and sweet corn
* Rosemary (they have great selection of spices and some huge jars of mixes and specific spices)
* Shredded cabbage (pre-washed bag)

WFM (I don't go here often because can be a minefield!!! Use caution!!! :mrgreen: and $$$)
* Replaced Bragg's ACV Vinaigrette (don't use often but nice to have compliant salad dressing all in a bottle conveniently)
* Pre-made mango salsa
* Cedar's hummus - NO FAT, NO OIL, etc. - these don't expire until early January... I may spice them up (like to make own dip but nice to have compliant ready to eat conveniently)
* Fresh mandarin slices - peeled
* Gotham Greens - Windy City Mix
* Blueberries - super sale... :D
* Sack of potatoes
* NSA crushed tomatoes
* A few of McD Right Food cups (convenient!!)
* Frozen white sweet corn, frozen peaches, frozen dark cherries
Noted: they have in produce section very teeny "skinny" soups that sound good (are expensive for size!! which I am not volume eater, but I eat more soup than this)... All of the flavors have oil .... Boo!! Anyway, blew right past all of the CRAP - so I can go here again. Maybe when I am super lazy I will go and get one of the beautiful fruit trays!!

Probably missed some stuff above...


Food prep for the weekend:
* I am OFF WORK!!! :cool: So, I won't have to focus on weekend prep so much, but will make sure that there are on plan items in refrigerator.
* Cut up veggies - have still some to use up first
* Cut up fruit (melon!) - have scored 2 melons - cantaloupe & honeydew :)
* Soup - Split pea, red lentil chili, tried another and made a mess (plus super burned - my own fault not the soup's)!!!
* Make and freeze brown rice - made a bunch and shared with hubby - X2

McD MWL Recipes Made:
* I am planning to try some recipes that sound good and are simple! Mainly soup, salad, dip / spread. Will record what I made here.
*Last week I tried Tomato dressing for the first time (slightly modified) -- and it is a keeper. Also made 1/2 recipe of Creamy beany soup that is delicious (and I made a ton of last winter). This soup takes about 10 min. to make - used NSA salsa and more onions than called for. Goes really well over baked potato.
* Early Sat AM made the Thai Cabbage salad (from Quick & Easy); took all of 5 min. -- haven't tried yet; letting the flavors merge. This is a bit higher sodium - 2 T low sodium Tamari for 4 servings. So, not one if you need to watch sodium. I am excited to find super easy way to make 4 salads with pre-shredded, washed cabbage. Will be doing this going forward (with different dressings).
*** Changed course when I did not do a good job with one soup recipe and spent the next day heating baking soda in the pot to scrub off about 1/2 inch of goop. Anyway, will continue to periodically try new recipes --- but keeping it simple for now !!!

Other:
* No hiking plans this weekend with others, but may do my favorite trail in between tele-classes; make sure to get in the 30 minutes minimum each day of exercise (should be easy with off work this week) -- yes
* Progress the new treadmill to do's... 1) Start to declutter basement (understand husband's expectations here... ), 2) Demo 2 at Dick's Sporting Goods (have identified model from specs, need to try out) -- WIP
* I bought a couple of pairs of fleece pants in case it takes longer than I'd hope to get the treadmill; going to find my long underwear also!! :shock: -- These have helped - we got some snow yesterday!!
* Actively listen and participate in 12 day McD program - this is going awesome so far!!! Unique and exciting opportunity to meet the McD team and fellow participants! Very impactful to hear Dr. McD give "Food Poisoning" lecture live - he is passionate and it comes across even better "live" than recorded. This has been phenomenal!!! Can't recommend it enough if anyone is interested. Re-watching some of the lectures - all of Jeff N's and Heather McD's and Jack Dixon for sure.

Food & Exercise - A sample of food eaten / exercise

Friday:
B - Butter lettuce with shredded carrots, radishes, onions and tomatoes w/ Bragg's ACV Vinaigrette - PL
Honeydew, watermelon & cantaloupe 50/50 with potato waffle
L- Banana - PL
Grape tomatoes, baby cukes, carrots, celery, radishes
Veggie soup (with potato) - 50/50 with above
D- Mandarin slices & blueberries
Rest of creamy beany over potatoes - 50/50 with above (no PL)

E - 25 min. walking

Saturday:
B- Salad - cabbage / kumato / baby cuke with tomato dressing - PL
Honeydew, watermelon & cantaloupe 50/50 with potato waffle
L- Raspberries & Blueberries - PL
Brown rice with veggies sauteed in garlic, ginger, rice vinegar with splash of tamari - 50/50
D- Butter lettuce / shredded carrots / onion / bell pepper with Bragg's ACV
Banana & apple
Split pea soup over potato - 50/50 with above

E- walking - 60 minutes

For the week I have had mainly fruit, salad, soup / chili (sometimes over rice or potato). Breakfast is 95% salad with melon and potato waffle. I made more split pea soup!! Some oven fries... Roasted mushrooms for some salads. A nice spicy pot of red lentil chili. All very super simple and delicous.

Following is a draft / WIP for posting to next week's MWL Behavioral assessment / weigh in. I am focusing on getting 10/10 yes for the week. Will continue to focus on #9 hunger and not consuming off plan snacks (that's you, #5 and #7). More veggie soup, no dry and salties. :mrgreen: Have kept my answers from last week below and will amend as the week progresses.

Hi Fellow MWL peeps,

Weight change - +.4 lbs.
Current weight - 129.4 lbs.
Last Week weight - 129.0 lbs.


1 Start each meal with a soup and/or salad and/or fruit. Yes, most of the time - especially for breakfast & lunch.

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, most of the time. I think 2 meals of 21 this week were starch heavy.


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.

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). YES!!! I am still eliminating the bad snacking. :mrgreen:

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out.

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. I continue to focus on hunger and am not stuffing.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes - at least 30 minutes walk every day.

Victories, comments, concerns, questions:

This has been a really motivating week for me - with attending the 12 Day program. It is a phenomenal experience!! Lots of great content and networking opportunities with support after. Participating has definitely raised my confidence level in ability to just "keep on going"... :-D

I have been marking in my written food log a star each day that I don't snack on the dry and salty stuff. 7 stars for the week!!!

Have found a super easy salad - using tomato dressing recipe from this website (with low-sodium V8 and no guar gum) - takes 5 min to make and putting it over a couple of pre-washed bags of cabbage / coleslaw mix. Then, sometimes adding other veggies. It is delicious and super easy to grab.

Hope that everyone has a fantastic week!! We can all do this - keep going!!! :)

Cheers,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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11/19 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Sun Nov 14, 2021 9:56 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Fun with grocery shopping:
TJ's
* Two types of mushrooms
* Various veggies for salad, crudites, soup - shredded carrots, heirloom grape and larger kumato tomatoes, bagged pre-washed greens, including cabbage - baby cukes, peapods, bell peppers
* Melons - cantaloupe & watermelon (no honeydew :( ) - - got honeydew later at Jewel !! :)
* Bags of Frozen shredded potatoes, mango, pineapple, dark cherries (no peaches :( ) -- got peaches later at Jewel!! :)
* Apples
* Bananas
* Sack of potatoes
* NSA crushed tomatoes
* NSA salsa
* Farrow
* Healthy 8 veg chop mix - have to remember that this gets gnarly really quick if you don't eat it Day 1 or 2... Like but not fast enough....

Food prep for the weekend:
* I am OFF WORK until Wednesday and then off again the following week!!! :cool: So, I won't have to focus on weekend prep so much, but will make sure that there are on plan items in refrigerator.
* Cut up veggies - mainly keeping carrots, celery, radishes in clean water; always have chopped red onion - DONE
* Cut up fruit (melon!) - DONE
* Soup - Split pea (yellow), red lentil chili, creamy beany - DONE
* Make and freeze brown rice - DONE (husband eating the rice so not much freezing going on, but prepped a couple of days in rice cooker - all good!!)
* Make cabbage salad!!! - DONE (using tomato dressing, delicious and keeps well in fridge)
* Roast veggies - Done 3X

Recipes Made:
* Made citrus dressing (from this website) - used 1/2 t. dried parsley instead of fresh cilantro over shredded cabbage - is ok, but not as good as the tomato dressing; will continue on to try a couple more MWL dressings -- have reverted to tomato dressing (and other than cabbage usually dressing with Rice Vinegar / No Salt or Sugar with some Spices
* Made Creamy Beany Soup with slow cooked pinto beans - delicious - 1/2 recipe - a definite favorite
* Chef AJ Bagel potatoes - made 2X - mine aren't pretty, but delicious and easy -- will be using other seasonings and having!!!

Other:
* Exercise - make sure to get in the 30 minutes minimum each day of exercise and incorporate 10-15 min. functional fitness (new) -- Done 5/7 (including 2 days that were monstrous weather-wise - rain gear in 50's and freezing gear at 32 F but strong winds with 2 sweatshirts, gloves + parka
* Progress the new treadmill to do's... 1) Start to declutter basement (understand husband's expectations here... ), 2) Demo 2 at Dick's Sporting Goods (have identified model from specs, need to try out) -- WIP
* Maybe more fleece pants should be purchased - in case it takes longer than I'd hope to get the treadmill - DONE + 4 add'l turtlenecks; going to find my long underwear also!! :shock: Can also do Leslie Sansone walking stuff or maybe jump rope (yikes... but willing to try); otherwise, I will need Yak Tracks as we get into freezing Chicago weather -- I didn't used to be such a wimp so will try to continue on outside until I have the TM ...
* Actively listen and participate in 12 day McD program - have many that I want to re-visit ... lots of important info -- a great thing that is an outcome of the program is building community ... I have joined all (but 1) unfacilitated meet-up and made some plant-based/ McD buddies . We are going to continue to meet - own Zoom calls... in addition to support offered by program. Many amazing people at different points in journey. I would call that priceless.

Below is WIP for next week's MWL Behavioral assessment / weigh in. I will adjust as we go (and am answering day before weigh in on behaviors w/o knowledge of outcome). Have been doing better with pre-load and not off-plan snacking. Continuing to focus on #9 hunger as well as pesky (to me) #5 and 7. Also, looking to integrate functional fitness into exercise routine (and have started this with good results!).

Hi Everyone, Happy weekend!! :cool:

Weight change - 2.2 lbs. loss
Current weight - 127.2 lbs.
Last Week weight - 129.4 lbs.


1 Start each meal with a soup and/or salad and/or fruit. Yes, most of the time - especially for breakfast & lunch. I am less shy about making larger salad and am doing that for breakfast, with lunch including cabbage salad usually. Love the McD tomato dressing on this and that it can be pre-made without making it a bad salad. Have lots of simple ways to make salad quick and easy - bagged / washed greens, pre-shredded carrots, keeping chopped onion (always) in fridge, using baby cuke & tomatoes to add to veggies, adding cold roasted veggies. Looking to find a dinner pre-load soup that I love...

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, most of the time. 2/21 meals were starch heavy.


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.

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). YES!!! I am still eliminating the bad snacking. :mrgreen:

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out (which I hardly ever do).

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 - one miss with pretzels... Boo to the pretzels.

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. I continue to focus on hunger and am not stuffing.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes - 5 of 7 days with total more than 210 min. for week. Extra brisk walking for 2 of the 5 days with ridiculous weather and wanting to get home asap... Have started to integrate some functional fitness exercises as well. I work from home and have been making a point to get up and stretch or do jumping jacks or something periodically. This has really helped me to feel more energetic throughout those WFH days!! :)

Victories, comments, concerns, questions:

I am feeling great!!! Was a bit strange to go from immersive 12 day McD program bubble back to "real life" but it has been fine. I am focusing on keeping things super simple and loving what I eat. I feel empowered with the knowledge / tools available to keep going!!

Focusing a bit on stress and strategies for managing it -- which will serve me well in not reverting back to bad habits.

Does anyone have any specific thoughts / plan around Thanksgiving meals? This one will not be a difficult one for me to comply with MWL checklist - going to in-laws (small gathering, off-year, most folks snacks only and leaving for other party) and bringing meat-eaters a restaurant meal. I am likely to make red lentil chili for the non-meat eaters and thinking of fruit tray and veggie hummus tray as well.
Saw your list, GreenFrog - your peppers sound awesome!!!

Hope that everyone has an excellent week and Happy Thanksgiving to all US participants!!!

Cheers,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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11/26 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Fri Nov 19, 2021 10:59 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Fun with grocery shopping:

WFM:
Fruit tray - OMG, nice!
Fancy crackers my son picked for Thanksgiving (not MWL and I didn't eat them)
Red potatoes
Bananas
Bell peppers
Fancy tomatoes
Organic carrots
Broccoli
Another Bragg's ACV Dressing bottle

TJ's:
Purple sweet potatoes
Mini watermelon
Yukon potatoes
Celery
Shredded carrots
Beans
NSA Salsa

Jewel:
Gotham greens
Romaine lettuce
Radishes
Cantaloupe
Honeydew
Bag of cuties
Frozen potatoes / hash browns
Frozen mangoes

I forgot tons... that's ok... not trying to replicate my shopping list!!! :)

Food prep for the weekend:
* I am OFF WORK this week so won't have to focus on weekend prep, but will make sure that there are on plan items in refrigerator.
* Cut up veggies - DONE - onions 3X, carrots, celery, radishes
* Cut up fruit (melon!) - DONE - cantaloupe, honeydew, watermelon
* Soup - Mexi Soup -- used too small of a pot -- think all is ok - added tomato sauce late... this was fine - a nice soup. Will do 1/2 recipe next time!!! Red lentil chili, split pea soup, huge crockpot (8Q) of no-chick mushroom barley soup ... (my son is home and eats the MWL stuff!) :)
* Make rice - 2X
* Make cabbage salad - DONE!!!
* Roast veggies - Made pyrex of yellow summer squash, mushrooms, red bell pepper - nothing else - 425 for about 20 min.
* Make potatoes roasted - super yummy - baked first then sliced and put bagel seasonings and roasted at 425 for about 20 min. - this is ridiculously good

Any New Recipes Made:
* Mexi Soup

Expected Challenges:
* Will be getting peanut butter for my son - which he will take back with him. This was no problem last time he was home, but I just need to be vigilant. So far so good.

Other:
* Exercise - make sure to get in the 30 minutes minimum each day of exercise - hoping to take several hikes over the week - have plans with friend for Saturday and my son is coming home for the holiday. YES. Have had some nice hikes. Have not had nice weather, but have dressed accordingly. Saw a deer family - like 7-8 of them at forest preserve hike with my friend. Still hoping to walk my favorite trail with my son while he is home.
* Progress the new treadmill to do's - nope, haven't figured out my husband's basement clean-up wish list yet which he has interjected into this plan. So, have done some sale shopping for some additional warm clothes to continue outside.
* Exercise inside when needed - Leslie Sansone walking stuff, Youtube workout, or jump rope -- have also favorited some indoor routines to do when it is not feasible to walk outside...
* Re-watch select 12 day lectures - in progress.

Below is WIP for next week's MWL Behavioral assessment / weigh in. I will adjust as week progresses.

Hi Everyone!!!

Hope you all enjoyed a very Happy Thanksgiving and were able to connect with friends and family over the holiday.

I am reporting last week's weight because I forgot to weigh this morning before breakfast. Duh.... :shock: So, for this week am really just doing the behavioral assessment part.

Weight change - 0 lbs.
Current weight - 127.2 lbs.
Last Week weight - 127.2 lbs.

1 Start each meal with a soup and/or salad and/or fruit. Yes. Still mainly salad - liking 1 bigger salad per day and 1 cabbage / cole slaw type of salad. Have super easy method for both!! Lazy girl salad!!! I didn't preload all dinners.

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. I think that I did mostly all 50/50 with fruit included sometimes in the 50.


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.

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out (which I hardly ever do).

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 --- except another meeting with a handful of pretzels on the night when my son came home and several not MWL snacks were out on table as we were playing games. Kind of "reflexive" vs. thoughtful... Anyway, not in danger of becoming bad habit from this, but yes -- it happened. And I have to stand with the thought that the pretzel is not the best tasting thing to have to confess to!!! :mrgreen:

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. I continue to focus on hunger and am not stuffing and not 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 this week for walks - was off work and mainly did 45-65 min per day. Weather ranged from decent to despicable... but I have the clothes for the cold weather walking.

Victories, comments, concerns, questions:

Thanksgiving was not a problem for me with complying with MWL. I brought a fruit tray, fancy crackers (not MWL), veggie tray, and hummus to family event. The hummus is always a hit (even without tahini). I adapted below recipe from the Vegan 8 "Buffalo Hummus". So, hummus, veggies, crackers were all decimated. :cool: (I did not convert anyone to this WOE, but I made them eat more veggies, fruit, beans....)

* Roast a bell pepper and jalapeno on parchment paper in oven - 425 degrees for maybe 25 min
* Blend the following:
*2 cans Great Northern Beans
*1 T smoked paprika
* 1T lemon juice
* 4T Franks Hot Sauce (or other hot sauce; check the label -- some are much worse on sodium, TJ also has a nice hot sauce with lower sodium)
*1 T water (or to thin to your preference)
* Garlic!! I use a couple of spoonfuls of the minced refrigerated stuff.
* The roasted peppers.
* Can top with minced green onion, parsley, smoked paprika, etc.

I am feeling great still. Also, I feel like my mindset has shifted to a bit of a better place. For instance, I can come up with a hundred reasons not to walk outside in the cold, but instead I am buying lots of fleece stuff and enjoying the fresh (albeit crisp!) air. Still working on indoor options - as I am not wanting to go to the regular gym.

Hope that everyone has an excellent week!!!! Onward....

Cheers,
Stephanie
Last edited by VegSeekingFit on Fri Nov 26, 2021 10:31 pm, edited 2 times in total.
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Re: Stephanie's Journal - One Bite at a Time...

Postby YOU » Tue Nov 23, 2021 4:06 pm

I'll take a note.
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Re: Stephanie's Journal - One Bite at a Time...

Postby VegSeekingFit » Wed Nov 24, 2021 10:30 pm

YOU wrote:I'll take a note.


Hi,

What note exactly are you taking?? This is somewhat of a strange post without context???
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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Posts: 1324
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Location: Illinois

12/3 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Fri Nov 26, 2021 10:38 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Changing format a bit... Sorry, sure I am still a bit long and rambly... (something else to work on...)

Food:

Exciting (to me only!!) grocery shop to report:
Nothing of note... shopped the produce aisle (have plenty of starch) and the frozen fruit and veggies... I had a ton from prior week and didn't have too much to buy - was mainly salad veggies and frozen potatoes / fruit...

With the holiday and with my son home ( through Sunday), my "regular" routine / cadence was not the same. I had a pretty full refrigerator / freezer ... with cut up produce and lots of leftover soup / chili.

Learning --- going with get folks to eat more good stuff -- finding their preferred recommended foods and cutting / prepping / buying more accordingly. Good thing... that I do feel good about! :D

Food prep:
* I had a full fridge on Friday (not usual). I had to work this week (boo!).... but did have time to prep. Not on my regular schedule here.
* Cut up veggies - Yes - done for carrots, bought some new onions and cut them a gazillion times. Also, new tomatoes and persian cukes. Buy and cut broccoli (small cut) - I eat some and is something share-able...
* Cut up fruit (melon!) - Yes - DONE!
* Soup - Made Creamy Beany recipe and finished all of the other left-overs.
* Make rice - Yes, I do this 2-3X per week in rice cooker. I eat some - my husband is bigger rice eater ... :-D
* Make cabbage salad - Yes. A new love for me.
* Roast veggies - Many times. Mainly zucchini / bell pepper / mushroom / broccoli. Usually throw this (cold) on my salad.
* Make potatoes roasted - Yes. Did red / yukon with different herbs. Loved the smoked paprika / rosemary / garlic powder. Also did purple (with white flesh) sweet potatoes from TJ's (not sure what they were called) with pumpkin pie spice - super delicious - almost like a MWL dessert.

Any New Recipes Made:
* Wanting to make Chu Corn Soup recipe that Tiffany shared with me. Will add some colorful veggies. Sounds super simple - right up my alley!! :) I did not --- but intend to try!!!
* So, no recipe here... Just an observation that I have ramped up salad portion. I am not measuring / weighing / counting calories. However, I am using a 5 cup bowl to start salads (not always getting to 5....). Lazy girl salad = start to fill up bowl with greens, add shredded carrots and red onions. Cut up Persian cuke+ kumato or smaller tomatoes. Add some cold (from fridge) roasted veggies. Dressing usually is Rice vinegar (no salt, no added sugar) + dried chives or parsley + other herbs / seasonings) . I eat this sometimes in 1 sitting - but else in 2 ( I just go with how hungry I am at breakfast and / or how much time to eat salad). Sometimes, I bring remainder to lunch or dinner - depends on hunger / time. I super like this. Not a eat X amount of veggies person (and will never be, nor does this program seem to require that). This salad thing though, I can take forward (like to eat it )...

Exercise:
* Walking - make sure to get in the 30 minutes minimum each day of exercise - am super loving the outside walks; helps me feel better mentally -- perhaps even more than physically .... have signed up for 15K which is friendly to walkers next November - have several months to find buddie(s) to join... keeps me focused on longer term item... have to perhaps push the pace to 4 mph (which I think I fall a bit short of right now at maybe 3.75 / back of envelope estimate, I am not measuring this either!) - finishers times for this year show some went up to about 19 min / mile, but would want to comply with expectations
* Progress the new treadmill to do's - yep... I have written before about some roadblocks here -- but it is ok even if it is without... I found a step (!) and have a jump rope (although this jump rope may be a bit scary... )
* Exercise inside when needed - Leslie Sansone walking stuff, Youtube workout, or jump rope -- have also favorited some indoor routines to do when it is not feasible to walk outside...
* Have found additional resources that I haven't used adequately - work gym / teleclasses -- will participate in at least 4 for December - stretch, strength, yoga... Maybe good .... do not know w/o trying. I do tend to like not doing this by myself!!!
* Balance - have implemented each day - focusing on symmetry ... have challenge with my 2X rebuilt patellar... but doing well!! :)
* I like racquet sports more than anything. Recreational - but exercise. Have found a drop in opportunity for Pickle Ball that is weekly for the new year (and inexpensive). Challenge is that I have never played this... :shock: But, I have read the rules / not really sure that I am intimidated by that. I am fairly fierce at tennis, badminton, table tennis. Stink highly at racquetball (geometry challenged and have bruises...). So, results remain to be seen. I tried to find a learning program, but nope... So, I think I will just show up and see how it goes...

Expected Challenges:
* Had purchased peanut butter for my son (big must have for him and is the natural one that I have to watch or it will go in my mouth!!).... So, no issues - glad that he is active as he must have seen my (poor) role modeling on a serving size... so, mostly decimated the PB.... I was mindful and didn't touch this. Threw away a very teeny portion when he left.
* New - when son is home, need to make sure if we are all playing games and others are having snacks to put out something that is MWL compliant for self (this was last week's pretzel fiasco)... I have found that roasting potatoes - either chubby chips or oven fries -- with different seasonings is eaten by all... Or, could do veg / hummus or fruit. This may violate the eat when hungry rule for me... but would be better to have compliant, I think... (or I just need to be more mindful...)
* New - potential go back to office (hybrid) coming up... will have to evaluate what needs to be adjusted for the likely 2 days I may have to do this / week (thinking I won't be able to eat large salad for breakfast because it takes too much time, is low hanging fruit... portability will be key -- as well as maximum satiety so that I can stay easily on track...) Before, I used pasta with veggies, split pea soup, potatoes, for lunch. Can definitely do this again - just need to be mindful that there will be some changes on those days (whatever they may be --- we are not yet sure!!)....

Support:
* Have joined November Alumni calls that have been set up independently by participant. Have met some amazing people - and I am so glad to have had this experience - underrated! I can't articulate enough how helpful and wonderful this experience has been.
* Have joined McD Alumni calls. This is interesting group to learn from. They are reading Starch Solution and the Esther L. book. I think all folks that join are quite serious about keeping on -- and I am as well -- so great group to learn / listen / participate with.
* Have a super nice / helpful McD support specialist!! :) She is a keeper... (Tiffany!!)
* There are 2X month McD calls (with Dr. J McD and Mary and Heather) - I have these on calendar and will join as many as I can; time slot is a bit more challenging with work.
* Can contact others on McD team if more support needed...
* Will continue to participate on MWL thread, as long as they will have me :) (Mark, Jeff, Wildgoose!!)
* Have signed up for a "De-stress for the holidays" session with my work gym. We shall see how good it is - certainly can't hurt.
* Shoot, I guess I also signed up for an "Avoid Burn-out" session... Maybe between the two of these - I will be quite chill... :cool:
* Can attend another 12 day class if more support needed... (many do... ) -- I think that I know what I need to do --- sometimes it may be the keeping mindful and seeing other folks doing same that will be helpful.

Other:
* Have been starting a decluttering mission at home. :)
* Have been trying to spend larger time of work day doing things that I more value - working with others / helping them problem solve, training, was selected as Ambassador for Women's global leadership program. So far, so good!!
* My biometrics / numbers are good / or optimal. I am not chasing anything. I will re-test in 6 months to a year (or even up to 5 as was recommended 1-5... but I am probably more thinking about 1...).
* I am not chasing weight either. I want to find a weight that I can manage. If it is my current weight, that will be ok. I feel great and that is what I am chasing!! :) Time will tell... I know when I was at weight that I would personally target for goal, I spent a good clip more time walking. Winter not the best time to expand duration of outside exercise in my cold area (and outside exercise would be my preference). I could run / jog, but probably not a great idea for me... Boo!!! I am pretty ok right now with my veg / starch ratio -- so not looking to make this less calorie dense (like what I eat and eat what I like). I still need to work on not bad evening snacking on salty / crunchy / fatty stuff... TBD... ;) I blissfully went through my first 3 decades or so without worrying about weight (and was able to eat peanut butter on toast every day)... I was active at a level that I don't think I will replicate (nor would it necessarily be healthy to replicate).

Below is WIP for next week's MWL Behavioral assessment / weigh in. I will adjust as week progresses.

Hi Everyone!

I so appreciate all of you for sharing your travels in following the MWL checklist. Always so many things to relate to!!!

Also, much appreciation to Mark, Jeff, and Wildgoose for consistent great advice!!! I always read all of Mark's comments -- there are usually questions / suggestions / thread links posted for a fellow member that are beneficial.

Weight change - .2 lbs. (gain...) :oops:
Current weight - 127.4 lbs.
Last Week weight - 127.2 lbs.

1 Start each meal with a soup and/or salad and/or fruit. Yes. At least breakfast & lunch. Not always dinner. This is per my usual pattern and is a future opportunity for improvement.

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. Trying to keep this 100; one miss at dinner. Again, per my usual patter that is future opportunity.

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.

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out (which I hardly ever do).

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. I continue to focus on hunger and am not stuffing and not starving.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. I walked outside 6/7 days - generally 45-70 minutes - doing this at lunch when the temperature is usually warmest. Had a couple of unseasonably warm days that were GREATLY appreciated!! Also, have added balancing activity on most days. Will be moving on to strength & stretch on consistent basis.

Victories, comments, concerns, questions:

Victory - one more week of adherence to the checklist..

Comments -
For month of December, planning to focus on the following:
1) Keep on with the MWL Checklist (like other fellow members have stated -- including unwritten rule 11 - keep it simple)
2) Focus on mindfulness vs. reflexive behavior (so, in all honesty when I fail on #7, the pretzels didn't just jump into my mouth....)
3) Connect, engage - the season should be fun and not focus on food. Enjoy opportunities to spend time with family and friends.

Wishing all a wonderful MWL week!!!

Cheers,
Stephanie
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
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VegSeekingFit
 
Posts: 1324
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12/10 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Sat Dec 04, 2021 1:22 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Warning - I am long and rambly...

Food:

Exciting (to me only!!) grocery shop to report: Went to the fruit market this week as my better half shopped separately for his stuff... :shock:
Got a couple new things to try that worked out great!! Will continue to try unknown produce (maybe different type -- or something else??)
Orange melon -- that was how it was marked on the melon sign; was delicious... I wish that I took a picture because I cannot identify it!!
Watercress - Not sure how much I like it yet - have included small portion in a couple of salads
New Apple - Autumn Glory - picked it because it wasn't waxed... liking it !!!
Mixed Beans for Soup - interesting; made a stew out of it using what I do for split pea; need to use more water and less veggies next time, but was delicious...
Big box bean sprouts & big box Shitake mushrooms

Food prep:
* Made red lentil chili, Super Starchy Stew (with mixed beans - new) :-D
* Cut up veggies - Carrots, celery, broccoli, onion (many times)
* Cut up fruit (melon!) - Honeydew + Orange melon (would have gotten more had I known the delicousness!!)
* Soup - Looking to make split pea and the Chu's corn soup (looking to add snow peas, mushroom, onion, bell pepper) this week. - So, did Super Starchy Stew instead of split pea and didn't do the corn soup (couldn't get the snow peas, but also had enough soup)
* Make rice - Yes - this will be constant. My hubby eats it too. Easy peasy to make.
* Make cabbage salad - Yes. Used tomato dressing from this website.
* Roast veggies - Yes!! Huge Pyrex --- bell peppers, zucchini, onion, broccoli, mushrooms - made a couple times.
* Make potatoes roasted - Did not - nuked this week -- did do some "chubby chips" with paprika and garlic.
* Make Jeff burgers - running out in freezer -- pushing to next week - still have 4 in freezer.


Any New Recipes Made:
No, I have been super boring and repetitive -- so from a positive perspective -- simple... :)

Exercise:
* Walking - Yes. Have had some challenging weather with wind and cold. So, 1 - 0 day. Also, 1 - 15 min day (with man down for the garbage cans )... And, an encounter with off-leash dog that made a route probably unlikely for me to take again (did not get bitten, no harm - no foul, but did make me a bit anxious with dog under my parka.... )
* Think of who to recruit for 15K (ha, lots of time) and consider timing pace for current long(er) walk
* Progress the new treadmill to do's - no
* Dust off step and put in an accessible place (or else it may be jump rope)
* Other option for inside - Leslie Sansone walking stuff or other DVD or YouTube OR plot an inside route and count steps (hmm)
* Participate in at least 4 work gym tele-classes for December - stretch, strength, yoga... - tried a couple - have not found a good fit
* Continue Balance routine - yes!!
* Look more into Pickle Ball for January start - will do!

Expected Challenges:
* Will have son home again for next week - more peanut butter (but I think I can deal with this as I have past 2 times successfully)
* New - when son is home, need to make sure if we are all playing games and others are having snacks to put out something that is MWL compliant for self (this was last week's pretzel fiasco)... I have found that roasting potatoes - either chubby chips or oven fries -- with different seasonings is eaten by all... Or, could do veg / hummus or fruit. This may violate the eat when hungry rule for me... but would be better to have compliant, I think... (or I just need to be more mindful...)
* Can put this on the back burner as date is now ??? due to current spread --Go back to office (hybrid) coming up... will have to evaluate what needs to be adjusted for the likely 2 days I may have to do this / week (thinking I won't be able to eat large salad for breakfast because it takes too much time, is low hanging fruit... portability will be key -- as well as maximum satiety so that I can stay easily on track...) Before, I used pasta with veggies, split pea soup, potatoes, for lunch. Can definitely do this again - just need to be mindful that there will be some changes on those days (whatever they may be --- we are not yet sure!!).... Also, there will be positives for exercise - stairs and inside track...

Support:
* I love most the weekly meetings with folks that did Nov. 12 Day... There are other opportunities and I think that I need to continue to participate in them and remain cognizant that support may be needed.
* I also love the MWL weekly thread...

Other:
* Continue decluttering mission at home - continues. :)
* Continue to allocate as much as feasible of work day doing things that I more value - working with others / helping them problem solve, training, Women's leadership program -- this has been harder this week with fire drills.
* Continue to not chase numbers (including weight) -- implement behaviors / habits that are sustainable. - Trying to adjust mindset so that I am not just typing this!!!

Below is WIP for next week's MWL Behavioral assessment / weigh in. I will adjust as week progresses.

Weight change - .6 lbs. LOSS
Current weight - 126.8 lbs.
Last Week weight - 127.4 lbs.

Hi Fellow MWL'ers,

Hope that everyone is having a great week!!!

1 Start each meal with a soup and/or salad and/or fruit. Most of the time. At least breakfast & lunch - for this week, I had a starchy day also where I didn't do this. Opportunity for improvement.

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.
Mostly. For this week, I had a starchy day where I didn't consistently do this. Opportunity for improvement.

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. I think that I have done better with added sugars (I don't use) - so have escaped the Pleasure Trap. I do add some salt after cooking. Sometimes the salty, fatty, calorie dense calls to me. I may need to re-think the salt.

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out (which I hardly ever do).

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. I continue to focus on hunger and am not stuffing and not starving.

10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. Got a good clip more than 210 minutes of moderate activity / brisk walking for the week. Had 1 day of pure slothfulness and 1 day of a very short walk (but BRISK!) due to cold and high winds.

Victories, comments, concerns, questions:

I am really just trying to keep "status quo" with following the MWL checklist this month (i.e., December I am not expecting some great weight loss result and I am not actively working to reduce calorie density or increase exercise -- maybe January!)... I am focusing on not eating foods that aren't recommended and making sure that I get in the moderate 30 min. daily activity (walking) and making sure to eat recommended foods (in the recommended fashion).

Question (of a sort):
I did have a weird day where this is probably emotional eating ... but I was heavy starch. Fighting with myself to NOT eat non-recommended foods - #5 / #7. I did not eat them. So half victory. On the bad side, I didn't do a good job with eating veggie / fruit that day. I went right back to my "regular" pattern the next day. I could "feel" the war going on in my brain. Not sure if this makes sense to anyone??? For sure, I was highly time deprived (started day too early!!! ) and annoyed - both work. I ate: potato, veggie soup with more potato, more veggie soup, rice (plain). Does anyone have strategies to defeat the "devil" part of brain??

Wishing everyone a wonderful week!! Keep on - we can all make it through the holiday season without adding baggage!! :D

Best,
Stephanie
Last edited by VegSeekingFit on Fri Dec 10, 2021 11:29 am, edited 1 time in total.
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
User avatar
VegSeekingFit
 
Posts: 1324
Joined: Sun Aug 23, 2015 9:21 am
Location: Illinois

12/17 MWL Group - Weekly Food / Exercise

Postby VegSeekingFit » Thu Dec 09, 2021 8:56 pm

Hi,

Here are my thoughts on food / exercise / following the program for the week... :)

Warning - I am long and rambly...

I am posting early because I am getting my booster on Friday. So, may not feel like posting later. In fact, have done most of my Friday errands today. Hoping I feel great and can meet my gf for a hike on Saturday!! :) UPDATE - no problem with the booster, just sore arm and slept an extra hour or so in on Saturday AM... :cool: Awesome to get the errands done early though!!!

Food:
Have been mainly eating soup, salad / veg, fruit, potato, rice, beans. Yummy!!

Switched out my potato waffle at breakfast a couple of times and had either soup or oatmeal. Not that I don't still love the potato waffle but it is kind of comforting in the winter to have a nice bowl / mug of warm stuff!!

Have been eating a good clip of Romaine in an uncivilized way - finger food... New on my list of food to love. Generally piling this on a plate with some other crudites like carrot sticks and grape tomatoes.

Have been eating many potatoes. Have made a couple of pans of the bake it and then cut it in half, put on some seasonings and roast. These go fast in the fridge because others eat them (good!)...

Have still been roasting Pyrexes of veggies - usually zucchini, mushroom, onion, bell pepper, broccoli. Love this cold (or hot).

Have made various soup / stew / chili this week. Using my 2qt. slow cooker generally. Quick to put together. My son is home for the holidays - so we are going through faster.

Exciting (to me only!!) grocery shop to report:
Fruit: new frozen - Cherries & berries (blueberries + blackberries), Strawberry / mango / pineapple; apples, grapes, oranges, bananas, cantaloupe, honeydew
Veggies: Romaine, Butter lettuce, baby arugula, carrots, broccoli, various mushrooms, celery, zucchini, bell peppers, various tomatoes
Starch: various potatoes (including frozen shredded), rice, various beans (picked up from Target some Good & Gather low sodium cans - liking the mix of pinto, black, kidney -- have a lot of stuff already in pantry so don't usually need to buy much each week

Food prep:
* Cut up veggies - DONE
* Cut up fruit - DONE - missed melon for most of the week as the Jewel had none, found at a later shop
* Soup / stew / chili / beans- DONE - Making this throughout the week (in the early AM) - made: Sloppy lentils, Slow Chipotle black bean soup (from this website, made 1/2 portion in slow cooker), Mexi soup (delicious! from this website - made 1/2 portion in slow cooker - plus this is a recipe that I can tweak with other veggies, starch), Red lentil chili
* Make rice - DONE (many times); one night made veggies sauteed in rice vinegar / garlic / ginger to go with
* Make cabbage salad - skipped this week
* Roast veggies - DONE (multiple times) - love these
* Make potatoes roasted - DONE (multiple times) - love these
* Make Jeff burgers - running out in freezer --skipped this week

Any New Recipes Made:
Well, the Mexi in the slow cooker was new and the Slow Chipotle black bean in slow cooker was also new.
I think that for the upcoming weeks I am more likely to make a couple more new recipes with time off for the holidays and my son home. I have a huge list of ones to try.

Exercise:
* Walking - YES - did 7/7 days for about an hour average. Also, tried to get back of the envelope measure of pace. So, for 2 days in a row measured steps and averaged. Was at 7700 steps / hour - which would translate to about 3.85 mi / hr (if in fact my stride is at 2000 steps / mi). Caveat: would be more scientific to go to a track and maybe walk several miles (measured distance) and average. I may do this next year.
* Think of who to recruit for 15K (ha, lots of time) and consider timing pace for current long(er) walk
* Progress the new treadmill to do's
* Dust off step and put in an accessible place (or else it may be jump rope) - it is ready to be used
* Other option for inside - Leslie Sansone walking stuff or other DVD or YouTube OR plot an inside route and count steps (hmm)
* Continue Balance routine - YES
* Start stretch & strengthen routine - may need help here!!! Someone to come over and make me do it... :-D
* Look more into Pickle Ball for January start -

Expected Challenges:
* When son is home for holidays, need to make sure if we are all playing games and others are having snacks to put out something that is MWL compliant for self (this was last week's pretzel fiasco)... I have found that roasting potatoes - either chubby chips or oven fries -- with different seasonings is eaten by all... Or, could do veg / hummus or fruit. This may violate the eat when hungry rule for me... but would be better to have compliant, I think... (or I just need to be more mindful...)


Support:
* Engage & participate
* I love most the weekly meetings with folks that did Nov. 12 Day... There are other opportunities and I think that I need to continue to participate in them and remain cognizant that support may be needed.
* I also love the MWL weekly thread...

Other:
* Continue decluttering mission at home - continues. :)
* Continue to allocate as much as feasible of work day doing things that I more value - working with others / helping them problem solve, training, Women's leadership program -- this has been harder this week with fire drills.
* Continue to not chase numbers (including weight) -- implement behaviors / habits that are sustainable. - Trying to adjust mindset so that I am not just typing this!!!

Below is WIP for next week's MWL Behavioral assessment / weigh in. I will adjust as week progresses.

Hi Everyone!

Hope you are all surviving (and thriving) during the holiday season hustle!

Weight change - .2 lbs. gain
Current weight - 127.0 lbs.
Last Week weight - 126.8 lbs.

1 Start each meal with a soup and/or salad and/or fruit. Mostly. I do have opportunity for improvement to get to 100%.

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.
Mostly. I do have opportunity for improvement to get to 100%.

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. I am wondering if further reducing / eliminating sodium may help me to better comply 100% with #5 and 7. I may try this strategy after the holidays (if I am still dancing with the calorie dense salty stuff).

4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES, of course. :D

5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes.

6 Eliminate any added oil. Yes! I do not add oil and only have this if eating out (which I hardly ever do).

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. Mostly. 1 evening encounter with the pretzel. (in the house, in the mouth - ugh!)

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. I continue to focus on hunger and am not stuffing and not 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 days average about 60 minute walk each day.

Victories, comments, concerns, questions:

Comments:
A big thank you to Mark, Jeff and Wildgoose for this Board and for all of the information shared. Very grateful to have this forum.

Thank you to all of the participants!! We are all in this together and are learning from each other!

Concerns:
I am still trying to break up with #5 and #7. These are (obviously) "food" items (for me) that need to be permanently kicked to the curb like a bad boyfriend. I wish that it was as easy as getting them out of house. I am going to : 1) watch Pleasure Trap DVD, 2) continue to eat recommended foods in recommended fashion (if these call to me), 3) evaluate results (next week!), 4) consider further reducing sodium (maybe will help to eliminate this habit). Any other thoughts?

Victories:
1) Have discovered that I LOVE Romaine lettuce. Eating this with other crudites.
2) Noticed that when I jog (slowly) across the street (to avoid cars, not to jog) that my heart rate / breathing are unbothered and stay steady. :cool:
3) Have gone down a jeans size. Down 3 so far. 1 to go!!

I hope that everyone has a wonderful week!! Pass the potatoes!!

Best,
Stephanie
Last edited by VegSeekingFit on Sat Dec 18, 2021 4:42 pm, edited 2 times in total.
"Just put one foot in front of the other and don't worry about the length of the path.
Once you get on that path, and the longer you stay on it, there eventually will come a time when you will not turn back." - Martina Navratilova
User avatar
VegSeekingFit
 
Posts: 1324
Joined: Sun Aug 23, 2015 9:21 am
Location: Illinois

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