9/9 Time & Adherence Report
Posted: Fri Sep 09, 2022 4:01 pm
Hello,
Forgot to say with work Social Committee thing - we raised a good clip last month for the Ukrainians via a Bake Sale.. Hmm... not very MWL --- so, I coined the "virtual cupcake" which enabled anyone in any location to participate without "CRAP"...
This is so much the best month!!! LOVE IT except for the cold that will come after. One of my neighbors put out HALLOWEEN decorations on Labor Day. They are beautiful ones (including a ridiculously huge purple spider and accompanying web); however, dude... can this not wait a couple of weeks?
Did excellent favorite trail hike with my son on Labor Day. There were lots of people out - mostly walkers, a few mountain bikers. We saw a deer family --- and still lots of grasshoppers. Several autumn native plants were in full bloom (we have some of these same in our yard to --- attracts pollinating bees)...
Thought that I had found the secret to quickly making oven fries (I eat them way faster than I can prep them)... Anyway, purchased an Industrial Grade Potato slicer. BIG mistake --- who knew that you had to be able to continuously exert a tremendous amount of force to cut them... (well, maybe everyone but me...) So, I could really only do the smaller potatoes. My husband would do for me (and did do many pans for me), but my point was not to be reliant on someone else. Giving this to my son and going back to the cutting board and knife method.
Finding that I am struggling a bit with emotional aspect of maintenance (why?) ... similar to when I was battling 5/7 ... UGH! In attempt to make this the logical exercise that it really should be... (like seriously, just increase calorie density...) have funny thought that is similar to battle with 5/7 (and started "hypercare log" to take emotion out for that instance)... thinking in this case now that I have moved back on the change curve from feeling secure in that I can do (weight loss) to feeling I understand what to do, but really more building skill (maintenance). So, expect "time & adherence" along with some experimentation will be the answer.
I did not do as well with maintain this week. I will be a bit more aggressive next week with increasing starch to veg / fruit %. Also, working against me is that I have lots of energy and am maybe moving around more (which should be a good thing and I am not changing anything here now)...
Have been snacking more than usual this week as hungry. Some days 0 and other days (like yesterday) 3 times. Have seriously eaten an astounding amount of food... (that would be you oven fries... HA!) Also, loving sloppy lentils over corn.
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.
I did this for lunch only this week.
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. Mainly had oatmeal plus fruit for breakfast this week (again). Trying different fruits... so far, all are good (best was mango & dark cherry)! Also ate tons of potatoes, whole wheat rotini, more sloppy lentils, corn, split pea soup. Various veggies and fruits.
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.
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. No starving or stuffing.
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
The weather is still great, but a couple AM's had a bit of the fall "chill" to come!!!
Victories, comments, concerns, questions:
As others have commented, can't believe how time is flying by this year!!! Wondering if anyone else finds this funny --- have a neighbor who put out his Halloween decorations on Labor Day... Talk about being prepared!
Very much appreciate this group. Thank you, Mark and JeffN!
Drew, I used a similar tracking method and found it super helpful. Also good for looking for any patterns, if needed...
Carol, Wishing you the best on your home negotiations. That is awesome that you found a place. Good luck with the exercise... can totally relate to the difficulty of re-starting...
Beth, Totally agree with how awesome it is to feel free / no cravings for non-recommended foods...
Moonlight, Happy to "see you" back...
Big HI to everyone else!!!
Hope that everyone has an awesome weekend! Planning to do some gardening and hiking with a friend. Will definitely be eating potatoes...
Cheers,
Stephanie
Forgot to say with work Social Committee thing - we raised a good clip last month for the Ukrainians via a Bake Sale.. Hmm... not very MWL --- so, I coined the "virtual cupcake" which enabled anyone in any location to participate without "CRAP"...
This is so much the best month!!! LOVE IT except for the cold that will come after. One of my neighbors put out HALLOWEEN decorations on Labor Day. They are beautiful ones (including a ridiculously huge purple spider and accompanying web); however, dude... can this not wait a couple of weeks?
Did excellent favorite trail hike with my son on Labor Day. There were lots of people out - mostly walkers, a few mountain bikers. We saw a deer family --- and still lots of grasshoppers. Several autumn native plants were in full bloom (we have some of these same in our yard to --- attracts pollinating bees)...
Thought that I had found the secret to quickly making oven fries (I eat them way faster than I can prep them)... Anyway, purchased an Industrial Grade Potato slicer. BIG mistake --- who knew that you had to be able to continuously exert a tremendous amount of force to cut them... (well, maybe everyone but me...) So, I could really only do the smaller potatoes. My husband would do for me (and did do many pans for me), but my point was not to be reliant on someone else. Giving this to my son and going back to the cutting board and knife method.
Finding that I am struggling a bit with emotional aspect of maintenance (why?) ... similar to when I was battling 5/7 ... UGH! In attempt to make this the logical exercise that it really should be... (like seriously, just increase calorie density...) have funny thought that is similar to battle with 5/7 (and started "hypercare log" to take emotion out for that instance)... thinking in this case now that I have moved back on the change curve from feeling secure in that I can do (weight loss) to feeling I understand what to do, but really more building skill (maintenance). So, expect "time & adherence" along with some experimentation will be the answer.
I did not do as well with maintain this week. I will be a bit more aggressive next week with increasing starch to veg / fruit %. Also, working against me is that I have lots of energy and am maybe moving around more (which should be a good thing and I am not changing anything here now)...
Have been snacking more than usual this week as hungry. Some days 0 and other days (like yesterday) 3 times. Have seriously eaten an astounding amount of food... (that would be you oven fries... HA!) Also, loving sloppy lentils over corn.
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.
I did this for lunch only this week.
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. Mainly had oatmeal plus fruit for breakfast this week (again). Trying different fruits... so far, all are good (best was mango & dark cherry)! Also ate tons of potatoes, whole wheat rotini, more sloppy lentils, corn, split pea soup. Various veggies and fruits.
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.
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. No starving or stuffing.
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
The weather is still great, but a couple AM's had a bit of the fall "chill" to come!!!
Victories, comments, concerns, questions:
As others have commented, can't believe how time is flying by this year!!! Wondering if anyone else finds this funny --- have a neighbor who put out his Halloween decorations on Labor Day... Talk about being prepared!
Very much appreciate this group. Thank you, Mark and JeffN!
Drew, I used a similar tracking method and found it super helpful. Also good for looking for any patterns, if needed...
Carol, Wishing you the best on your home negotiations. That is awesome that you found a place. Good luck with the exercise... can totally relate to the difficulty of re-starting...
Beth, Totally agree with how awesome it is to feel free / no cravings for non-recommended foods...
Moonlight, Happy to "see you" back...
Big HI to everyone else!!!
Hope that everyone has an awesome weekend! Planning to do some gardening and hiking with a friend. Will definitely be eating potatoes...
Cheers,
Stephanie