Following is where I am tracking food consumed and exercise to support weekly report.
This week I am focusing on 100% for #2 and 56,000 steps for #10.
Also, working on improving #3 and will clean up environment next week. Have added * to any foods that may have impact in sugar / sodium (for this week only, I am never doing again). I am ignoring Balsamic vinegar as this looks acceptable to me. Below are explanations for *.
I stopped marking after Monday L. Experiment complete.Split pea soup - 1/5 of 2 cups of Vegetable Broth (processed, but low sodium no fat)
Aimed in the wrong direction a few days and deleted garlic salt that I usually sprinkle on potato waffle (currently this is only item I salt). Since it is ok to add salt after cooking per the guidelines, I will continue to use this - it has not been an issue for me.
Tomato sauce has some salt and some sugar.
Szechuan sauce is not a condiment to buy again. Brand is same as for the Tamari, but can see the amounts are tricky with using 1 tsp.
Red lentil chili - 1/5 of 14.5 oz. crushed tomatoes (not NSA).
*** I was able to make Sloppy Lentils using Pomi NSA tomato sauce and not adding soy or sugar (so no salt, no sugar added). Used parsley, basil, and 1T of worcestshire. This was delicious. I do not think I'll have any issues making similar adjustments to other recipes. Mostly, I have been eating whole plain foods -- but want to make sure that I am not ignoring #3.
Friday
1B - Baby cucumbers, carrots, radishes - PL
White peaches & raspberries
Split pea soup * over Yukon gold - 50/50 with above
2L - Last of the Michigan cherries - PL
Grape tomatoes
Potato waffle* - 50/50 with above
3D - Cucumbers, carrots, radishes
Russet potato oven fries with tomato sauce* - 50/50 with above
E - Walking 37 min after lunch
Saturday
4B - Salad - kale with shredded carrots, onion, Kumato with BV- PL
Banana
Potato waffle* - 50/50 with above
5L - Blueberries & cantaloupe (OMG finally got a wonderful one... sugar kiss or something like that... need to buy more!) - PL
Celery & radishes
Split pea soup* - 50/50 with above
6D - Apricot & blueberries - PL
Rice & water sauteed veggies (yellow squash, minced garlic, grated ginger, onion, red pepper, bean sprouts, shredded carrots, kale) added Szechuan sauce * - 50/50
E - walking 45 min with friend at forest preserve + walking before dinner 44 min
Sunday
7B - Cantaloupe & blueberries - PL
Salad - kale, red onions, leftover cold roasted tomatoes & mushrooms with BV
Potato waffle (PLAIN) & small cup of split pea soup * - 50/50 with above
8L - Nectarine & apricot - PL
Rice & water sauteed veggies * (see 6D) - 50/50
9D - Blueberries - PL
Salad - Cucumber, kumato, red onion, radishes with BV
Red lentil chili* over yukon gold - 50/50 with above
E - walking 67 min
Monday
10B - Salad - Kale, red onion, remainder of leftover cold roasted tomatoes & mushrooms with BV - PL
Last of sugar kiss cantaloupe & blueberries
Potato waffle (PLAIN) - 50/50
11L - Apricots - PL
Celery, radishes, baby cucumber
Split pea soup * - 50/50 with above
12D - White nectarine - PL
Cucumber, red onion, beefsteak tomato w/ TJ 21 SS
Sloppy lentils & oven fries - 50/50 with above
E - 23 minutes before B, 36 min before L, 24 min after D
Tuesday
13B - Salad - Leftover water sauteed veggies (from Sat dinner) - PL
Frozen mango, raspberry, cherry
Sloppy lentils & oven fries - 50/50 with above
14L - Apricots & blueberries - PL
Celery, cucumber, radishes
Sloppy lentils & oven fries - 50/50 with above
15D - Nectarine - PL
Tomato, cucumber, red onion w/TJ 21 SS
Small yukon gold potato & Jeff Basic Bean burger - 50/50 with above
E - Walking - 23 min before B, 28 min before L, 23 min after D
Wednesday
16B - Kale, shredded carrots, radishes, red onion, kumato w/BV - PL
Nectarine & last of blueberries
Potato waffle with garlic salt - 50/50 with above
17L - Frozen peaches & cherries - PL
Carrots, cucumbers, radishes
Russet potato with Sloppy lentils - 50/50 with above
18D - Orange - PL
Yellow bell pepper
Chubby chips & Jeff Basic Bean burger - 50/50 with above
E - Walking - 57 min. before L,23 min. after D.
Thursday
19B - Kale, shredded carrots, red onions, radishes w/BV - PL
Frozen mango, strawberries, cherries
Potato waffle with garlic salt - 50/50 with above
20L - Pink lady apple - PL
Roasted veggies plain (made huge pan) - mushroom, yellow squash, zucchini, white onion, broccoli, red bell pepper
Sloppy lentils & a few chubby chips - 50/50 with above
21D - White nectarine - PL
Roasted veggies (from L)
Split pea soup over yukon gold - 50/50 with above
E - Walking - 45 min. before L, 26 min after D
Tally - 100% with the 50/50. Missed Friday dinner PL.
Below is WIP for next week's MWL behavior assessment / weigh in that I will copy to the MWL thread.
Happy Weekend McD'ers!!
Weight Change - 3.6 lbs. loss
Current weight - 140.2 lbs.
Last Week weight - 143.8 lbs.
1 Start each meal with a soup and/or salad and/or fruit.
YES - 20/212 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 - 21/213 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.
I can do better with eliminating any non-NSA products from pantry, restocking with NSA, and choosing better condiments (or replacing with herbs / spices). I plan to clean up my environment next week and get rid of all products that don't meet the guidelines (even ones that don't want to leave...). I haven't used many, but have used some and my intent would be not to derail progress by not following guidance for this checkpoint. I started the week on the wrong path of stopping sprinkling garlic salt on my almost daily potato waffle (only thing I use salt / sugar on recently). However, thought of Mark's comment to me last time (copying Jeff Novick guidance) that we can use minimal salt or sugar at table / after cooking. So, have happily resumed enjoying my potato waffle. Hoping for next week and future to just answer "YES" here!!! 4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
YES6 Eliminate any added oil.
YES7 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.
YES8 Don’t drink your calories (especially from juices & sugar-sweetened beverages).
YES9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
YES10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
YES.
Met goal of walking 56K steps this week. The stars were aligned from a weather and work meeting perspective. Some days I took a few short walks based on schedule. Victories, comments, concerns, questions:
I am trying to ignore weekly scale change (instead of do cartwheels).... and focus on the behaviors. It is difficult to detach from the outcome --- even knowing that it could be a fluid anomaly....
I guess next week will tell... (dreaming of the 13*'s)...
Even though it can be tedious at times, I have found a lot of value in journaling food eaten and exercise. I think that I will continue doing this until I feel really grounded on all of the checkpoints. The journal provides a record to go back and understand what may have went wrong if the outcome doesn't seem to equal compliance. I have reviewed some of my old journals and am able to pinpoint at what point my motivation started to go south (which I think will be helpful for preventing future journeys down the rabbit hole)....
In order to help meet #2, I like to roast a big pyrex pans of various veggies (liking summer squash, zucchini, onion, bell pepper, broccoli). The veggies are delicious even with nothing added - and then can be used to top salads, under soup, or eaten on own (can add herbs then). Very simple to make after chopping to your taste. Roast about 30 min in 425 oven (check & stir periodically). I like to roast mushrooms separately (since they take a shorter time and create so much liquid) and then mix them in with the rest of the veggies for extra flavor. Delicious!!
For next week, I am looking to: achieve 100% with #2 again, walk 63K steps, and add five body weight exercises on three days....
Questions -
A) Is there an acceptable substitute for Low-Sodium Tamari?
B) Or, is it acceptable to dilute this product with water to add a little soy flavor?
C) Or, is it recommended to find a completely different condiment that meets the guidelines, but can't really replace but would be used in lieu of Low-Sodium Tamari?? (i.e., something like Chili Garlic with no sodium, no sugar)
Thank you in advance if you are able to help with this.
Sorry, I do think that it is C), but just want to make sure...
Hope that everyone has a wonderful weekend and a great week!!!!
Best,
Stephanie