7/22 MWL Group - Weekly Food / Exercise
Posted: Fri Jul 22, 2022 2:38 pm
Hi Katie,
Thank you for stopping by and for your support. It means a lot!!
Hi Journal,
Another week down... crazy --- time to do the weekly report again...
Best thing this week is that I have FINALLY figured out how to do pictures... Will try not to over-do, but seems a bit fun, huh??
So, my little cat was a bit miffed that I didn't post her picture... First picture of the post is today's lunch... This is: finger food salad (note the pretty purple cauliflower), Jeff burgers & roasted potatoes, and blueberries with nectarine -- pretty yummy!!
Then, here is Minnie doing what she does best...
Next best thing this week is the pull chopper that Wildgoose recommended on the MWL thread. Going to pick up some tomatoes and jalapenos tomorrow for a homemade pico de gallo. Also, going to make the pasta salad that WG posted.
Final best thing this week .... Summer hours!!! Going to take another walk and then get some yardwork done. The weeds are definitely winning this year.
Below is Behavioral assessment that I will post to the Time & Adherence Group.
Hi Team Time and Adherence!
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Mostly salad / raw veggies - sometime fruit. Loving blueberries this week. Also, loving baby cucumbers and broccoli.
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 continue to make the same recipes in general.
I did eat pasta more this week than I normally would - 50/50 with roasted veggies.
Ate a ton of potatoes - baked, roasted, microwaved, grilled on the George Foreman.
I still love the 50/50 Mexican type of plate with potatoes, beans, corn on one side and romaine, tomatoes, red onions, peppers on the other with a bit of salsa and taco sauce. Delicious!
3 Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
Yes. Reduced not eliminated. I used salt a few times on potatoes and once about 1.5 TB BBQ sauce.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, of course.
5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes.
6 Eliminate any added oil.
YES.
7 Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes, puffed cereals, air-popped popcorn and dried fruit.
Yes.
8 Don’t drink your calories especially from juices & sugar-sweetened beverages).
Yes.
9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. I didn't stuff or starve.
I keep recommended foods READILY available to snack on (as needed). I pair up a starch with a fruit / veggie. I did snack a few times this week / hungry!
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 walked briskly
Many days took two walks. The morning is generally a bit cooler --- and different things to see!! Also, like to take a break at lunch as well. This schedule will likely change when the weather / daylight is different in the late fall, but is great for now!
Victories, comments, concerns, questions:
Again, not stressing on any particular checkpoint seems to be a much "happier path" for me...
I feel like this "positive self-talk" concept has been the most challenging thing for me to fully grasp on this journey AND I think it is so critical to being able to continue on...
Hope that everyone has a wonderful week!!! Who may eat the most potatoes???
Best,
Stephanie
Thank you for stopping by and for your support. It means a lot!!
Hi Journal,
Another week down... crazy --- time to do the weekly report again...
Best thing this week is that I have FINALLY figured out how to do pictures... Will try not to over-do, but seems a bit fun, huh??
So, my little cat was a bit miffed that I didn't post her picture... First picture of the post is today's lunch... This is: finger food salad (note the pretty purple cauliflower), Jeff burgers & roasted potatoes, and blueberries with nectarine -- pretty yummy!!
Then, here is Minnie doing what she does best...
Next best thing this week is the pull chopper that Wildgoose recommended on the MWL thread. Going to pick up some tomatoes and jalapenos tomorrow for a homemade pico de gallo. Also, going to make the pasta salad that WG posted.
Final best thing this week .... Summer hours!!! Going to take another walk and then get some yardwork done. The weeds are definitely winning this year.
Below is Behavioral assessment that I will post to the Time & Adherence Group.
Hi Team Time and Adherence!
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Mostly salad / raw veggies - sometime fruit. Loving blueberries this week. Also, loving baby cucumbers and broccoli.
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 continue to make the same recipes in general.
I did eat pasta more this week than I normally would - 50/50 with roasted veggies.
Ate a ton of potatoes - baked, roasted, microwaved, grilled on the George Foreman.
I still love the 50/50 Mexican type of plate with potatoes, beans, corn on one side and romaine, tomatoes, red onions, peppers on the other with a bit of salsa and taco sauce. Delicious!
3 Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
Yes. Reduced not eliminated. I used salt a few times on potatoes and once about 1.5 TB BBQ sauce.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, of course.
5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes.
6 Eliminate any added oil.
YES.
7 Eliminate all higher calorie-dense foods including flour products (i.e., bread, bagels, muffins, crackers, dry cereals, cookies, cakes, puffed cereals, air-popped popcorn and dried fruit.
Yes.
8 Don’t drink your calories especially from juices & sugar-sweetened beverages).
Yes.
9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. I didn't stuff or starve.
I keep recommended foods READILY available to snack on (as needed). I pair up a starch with a fruit / veggie. I did snack a few times this week / hungry!
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 walked briskly
Many days took two walks. The morning is generally a bit cooler --- and different things to see!! Also, like to take a break at lunch as well. This schedule will likely change when the weather / daylight is different in the late fall, but is great for now!
Victories, comments, concerns, questions:
Again, not stressing on any particular checkpoint seems to be a much "happier path" for me...
I feel like this "positive self-talk" concept has been the most challenging thing for me to fully grasp on this journey AND I think it is so critical to being able to continue on...
Hope that everyone has a wonderful week!!! Who may eat the most potatoes???
Best,
Stephanie