10/21 Time & Adherence Report
Posted: Fri Oct 21, 2022 1:21 pm
Hey Heidi!! Thanks for your kind comments. I LOVE the broad spectrum of colors in fruits and veggies --- also, texture, taste combinations. I frequently check out McD official recipe pics --- as well as Forks Over Knives magazine (for any new ideas of what to throw on a plate) … Would love to see other people’s food pics (hint, hint)!!!
Hi Journal!!!
Feeling terrific this week!!! Spent tons of time with family and friends – had a lot of laughs. Also, still going with the half day a week at work with goal of collaborating (ha!!! Chatting and walking around when not in meetings!!!). Planning another community investment event for early December for our team and am on the games committee for the holiday party (much more fun than day job!).
Doing well with maintaining weight and continuing to build self-confidence here. It is ironic to me that in the past three months when weight is out of range, needing to manage it up (oven fries!). Potentially this could shift as weather gets colder, but I’m not planning to spend the winter on the couch! Will be exploring various exercise options for the chilly weather and still planning to walk outside as much as feasible (probably at lunch time, hopefully in the sun). I never did replace my treadmill and don’t intend to at this point. I do have some equipment: stationary bike, step, jump rope, lots of exercise DVD’s, dumb bells, weight bench, etc. I haven’t gone to a gym for at least 2.5 years; however, will likely do that this winter as we have a shiny well-equipped work gym (open 24 hours!). I have been scoping it out when at the office and it is basically empty – so, I guess that I will make friends with it.
This exercise thought also reminds me that I signed up for a 15K last November (for this November). Was thinking to recruit peeps to walk it with me. Finding out now, that nobody (so far) has any interest – I have been told that this is a crazy idea (too long, too cold, too early, too far – blah blah blah). My son would do it, but he has a large project due the following Monday (so I told him, no!). Anyway, they shifted the date of the event since I signed up and I find that I would need to be in Grant Park before 7AM on a Saturday (no fun by myself for sure). Thinking that I will instead map out a route close to home and walk it myself (kind of virtually participating). Live and learn!
Reading “Empire of Pain” for my next October spooky story. Yes, it is non-fiction; however, the Sacklers seem like the epitome of monsters to me… Only about 15% in so far, where focus is on Big Pharma meets Big Medicine via Big Business / Marketing – so may be of interest to others.
Today I have the afternoon off work and will be basking in the unseasonably warm weather! Maybe do a fire outside tonight.
Here are some pics (of course!)…
Love the color on this tree that I passed in recent walk.
This was my sugar this week! About 1.5 T of bbq sauce (sodium is 1:1). Delicious!
Made Creamy Beany soup with addition of large jalapeno and bell pepper. Ate this mainly over rice. Delicious, but was a little hot (blaming that on the jalapeno)!
Ran out of Jeff burgers over the weekend. Took some creamy beany and potatoes instead to work.
“Some believe in destiny and some believe in fate
But I believe that happiness is something we create
You best believe that I’m not gonna wait…” --- Sugarland
Below is Behavioral assessment that I will post to Time & Adherence group for 10/21.
Hi Fellow MWL’ers!!!
Hope everyone is having a wonderful week! Excited that we are going to have some unseasonably warm weather here in Chicagoland over the weekend. Planning at least one hike in the woods to check out the autumn colors. Thinking I should probably do some yardwork too (but hiking takes priority!).
Appreciated all the awesome travel food threads that Mark shared last week! Wanted to share how I handled our recent trip to Iowa (with no microwave --- which really makes me appreciate my microwave more than ever!). Here is what I brought with - large soft sided cooler that I packed: Jeff burgers, a few gallon sized bags of oven fries, oats with thermos (from WG idea), bananas, grapes, carrots, grape tomatoes. I also took a can of garbanzo beans and a couple of McD RightFoods cups (but did not have opportunity to eat them). Brought some sandwich bags (for stashing some of the food in my purse!), plastic spoons, napkins. I was not perfect (as you can see from below!); however, feeling like it went ok under the circumstances. Mark – What a beautiful state to grow up in!!! Drove through some small towns, but we stayed in suburban Des Moines (almost looked like suburban Chicago!).
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes. Loving carrots and kumatoes this week!!! Also, Cara Cara oranges and Cotton Candy grapes.
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! Have been mainly having oatmeal for breakfast with various fruit. Have been making 8 quarts at a time of Jeff Longevity soup (recipe on main website). Since it is chilly, making smaller pots of various soups (Creamy beany, split pea) which have been awesome. Ate a ton of potatoes in the form of oven fries.
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.
Mostly. Probably impacts from #7 scenario. Boo.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes.
5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes.
6 Eliminate any added oil.
Yes. (unless any impacts from #7 scenario, but didn’t sense any oil)
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. Double ding here. Had 2 pieces of bread (refined, white) at wedding. Bread is like a wolf in sheep’s clothing to me. Totally non-compliant, but yet doesn’t seem (to me) as “bad” as some other choices. Anyway, I had it because I went into buffet line, and it was the only item that I was willing to eat (not even 1 “compliant” item to be found). I was expecting that there would be salad and I had dressing in my purse (that I have been waiting to use for about 6 months!). In retrospect, I should have just skipped over the bread and eaten oven fries that I had in my purse. Would have been a good opportunity to practice that and I was at a “friendly” table --- meaning that I am pretty sure that nobody would have given me a hard time about that. Anyway, not an on-going problem item for me. Also, gave me the opportunity to (again) practice being kind to self and I am getting better at that!
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).
Mostly. Walked briskly 5 days. Danced (at wedding) 1 day. Then, lazy traveling inactive day. Usually, I am on point with this one and am now firmly back to regular routine.
Victories, comments, concerns, questions:
I was looking for a way to use a couple of cans of pumpkin left over from last year and thought to try it with oatmeal. Great results – so sharing the “non-recipe”.
½ cup old-fashioned oatmeal
1/3 can of pumpkin
1 chopped apple
1 ¼-1 ½ cup water
Pumpkin pie spice (or cinnamon would probably work fine too)
Throw it all in a bowl big enough that it won’t spill over in the microwave. Microwave for 3 minutes and then stir. Can microwave again to further soften apple (I did for 2 minutes). Voila, festive fall oatmeal!
Really appreciate this group!! Thank you so much, Mark / Jeff / WildGoose --- and all fellow participants! You all keep me sane (and on the straight and narrow)!
Wishing everyone an excellent forthcoming week with lots of fun and sunshine!
Cheers,
Stephanie
Hi Journal!!!
Feeling terrific this week!!! Spent tons of time with family and friends – had a lot of laughs. Also, still going with the half day a week at work with goal of collaborating (ha!!! Chatting and walking around when not in meetings!!!). Planning another community investment event for early December for our team and am on the games committee for the holiday party (much more fun than day job!).
Doing well with maintaining weight and continuing to build self-confidence here. It is ironic to me that in the past three months when weight is out of range, needing to manage it up (oven fries!). Potentially this could shift as weather gets colder, but I’m not planning to spend the winter on the couch! Will be exploring various exercise options for the chilly weather and still planning to walk outside as much as feasible (probably at lunch time, hopefully in the sun). I never did replace my treadmill and don’t intend to at this point. I do have some equipment: stationary bike, step, jump rope, lots of exercise DVD’s, dumb bells, weight bench, etc. I haven’t gone to a gym for at least 2.5 years; however, will likely do that this winter as we have a shiny well-equipped work gym (open 24 hours!). I have been scoping it out when at the office and it is basically empty – so, I guess that I will make friends with it.
This exercise thought also reminds me that I signed up for a 15K last November (for this November). Was thinking to recruit peeps to walk it with me. Finding out now, that nobody (so far) has any interest – I have been told that this is a crazy idea (too long, too cold, too early, too far – blah blah blah). My son would do it, but he has a large project due the following Monday (so I told him, no!). Anyway, they shifted the date of the event since I signed up and I find that I would need to be in Grant Park before 7AM on a Saturday (no fun by myself for sure). Thinking that I will instead map out a route close to home and walk it myself (kind of virtually participating). Live and learn!
Reading “Empire of Pain” for my next October spooky story. Yes, it is non-fiction; however, the Sacklers seem like the epitome of monsters to me… Only about 15% in so far, where focus is on Big Pharma meets Big Medicine via Big Business / Marketing – so may be of interest to others.
Today I have the afternoon off work and will be basking in the unseasonably warm weather! Maybe do a fire outside tonight.
Here are some pics (of course!)…
Love the color on this tree that I passed in recent walk.
This was my sugar this week! About 1.5 T of bbq sauce (sodium is 1:1). Delicious!
Made Creamy Beany soup with addition of large jalapeno and bell pepper. Ate this mainly over rice. Delicious, but was a little hot (blaming that on the jalapeno)!
Ran out of Jeff burgers over the weekend. Took some creamy beany and potatoes instead to work.
“Some believe in destiny and some believe in fate
But I believe that happiness is something we create
You best believe that I’m not gonna wait…” --- Sugarland
Below is Behavioral assessment that I will post to Time & Adherence group for 10/21.
Hi Fellow MWL’ers!!!
Hope everyone is having a wonderful week! Excited that we are going to have some unseasonably warm weather here in Chicagoland over the weekend. Planning at least one hike in the woods to check out the autumn colors. Thinking I should probably do some yardwork too (but hiking takes priority!).
Appreciated all the awesome travel food threads that Mark shared last week! Wanted to share how I handled our recent trip to Iowa (with no microwave --- which really makes me appreciate my microwave more than ever!). Here is what I brought with - large soft sided cooler that I packed: Jeff burgers, a few gallon sized bags of oven fries, oats with thermos (from WG idea), bananas, grapes, carrots, grape tomatoes. I also took a can of garbanzo beans and a couple of McD RightFoods cups (but did not have opportunity to eat them). Brought some sandwich bags (for stashing some of the food in my purse!), plastic spoons, napkins. I was not perfect (as you can see from below!); however, feeling like it went ok under the circumstances. Mark – What a beautiful state to grow up in!!! Drove through some small towns, but we stayed in suburban Des Moines (almost looked like suburban Chicago!).
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes. Loving carrots and kumatoes this week!!! Also, Cara Cara oranges and Cotton Candy grapes.
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! Have been mainly having oatmeal for breakfast with various fruit. Have been making 8 quarts at a time of Jeff Longevity soup (recipe on main website). Since it is chilly, making smaller pots of various soups (Creamy beany, split pea) which have been awesome. Ate a ton of potatoes in the form of oven fries.
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.
Mostly. Probably impacts from #7 scenario. Boo.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes.
5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes.
6 Eliminate any added oil.
Yes. (unless any impacts from #7 scenario, but didn’t sense any oil)
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. Double ding here. Had 2 pieces of bread (refined, white) at wedding. Bread is like a wolf in sheep’s clothing to me. Totally non-compliant, but yet doesn’t seem (to me) as “bad” as some other choices. Anyway, I had it because I went into buffet line, and it was the only item that I was willing to eat (not even 1 “compliant” item to be found). I was expecting that there would be salad and I had dressing in my purse (that I have been waiting to use for about 6 months!). In retrospect, I should have just skipped over the bread and eaten oven fries that I had in my purse. Would have been a good opportunity to practice that and I was at a “friendly” table --- meaning that I am pretty sure that nobody would have given me a hard time about that. Anyway, not an on-going problem item for me. Also, gave me the opportunity to (again) practice being kind to self and I am getting better at that!
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).
Mostly. Walked briskly 5 days. Danced (at wedding) 1 day. Then, lazy traveling inactive day. Usually, I am on point with this one and am now firmly back to regular routine.
Victories, comments, concerns, questions:
I was looking for a way to use a couple of cans of pumpkin left over from last year and thought to try it with oatmeal. Great results – so sharing the “non-recipe”.
½ cup old-fashioned oatmeal
1/3 can of pumpkin
1 chopped apple
1 ¼-1 ½ cup water
Pumpkin pie spice (or cinnamon would probably work fine too)
Throw it all in a bowl big enough that it won’t spill over in the microwave. Microwave for 3 minutes and then stir. Can microwave again to further soften apple (I did for 2 minutes). Voila, festive fall oatmeal!
Really appreciate this group!! Thank you so much, Mark / Jeff / WildGoose --- and all fellow participants! You all keep me sane (and on the straight and narrow)!
Wishing everyone an excellent forthcoming week with lots of fun and sunshine!
Cheers,
Stephanie