8/27 MWL Group - Weekly Food / Exercise
Posted: Fri Aug 27, 2021 7:35 pm
Hello,
Below is WIP for next week's MWL behavior assessment / weigh in that I will copy to the MWL thread.
Hi MWL Team! Hope everyone is having a great week!
Weight Change - 0.2 lbs. Gain
Current weight - 136.2 lbs.
Last Week weight - 136.0 lbs.
I am taking the scale reading in stride this week as I honestly would have expected a different result. The pants that were getting loose a few weeks ago are now falling down... Anyway, will wait for next week's weight to determine whether any further action is needed...
1 Start each meal with a soup and/or salad and/or fruit. Yes, most of the time.
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.
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.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes for 4 of 7 days. Cumulatively walked more than 210 minutes on those days, but was slothful for the other 3 days. Will get back on track this week for 70K steps.
Victories, comments, concerns, questions:
I did NOT record my food and exercise this week to simplify. This was a great decision for a stressful time... However, this week my stress level is down greatly!! Was a work issue that I was losing sleep over and has now been (primarily) resolved. So, I am going to resume recording food & exercise for the following week weigh in as I do see value in being able to go back and review...
The positive about stress week is that I have learned...
1) If I make a bad food choice, it is water under the bridge. Just move forward (right away) with eating recommended foods.
For last weigh in, I stress ate rice cake with peanut butter. Haven't had either of these items since before 5/2 (when I started following MWL checklist).... Also, these choices can be a dangerous thing for me as they sure led to a good percentage of the Pandemic 23 lbs. that I gained. I have not had any other brushes with foods that should not be on my plate this week....
2) Sometimes I may overcomplicate (in my own mind) compliance with MWL. It can be very simple! I have to remember that in future times of stress that I can easily put together MWL meals that take less time than non-compliant choices. So, future stress should not be an excuse to derail.
For this week, I kept meals very simple.
* Mainly for Breakfast I had salad and / or fruit (Sugar Kiss cantaloupe!) with potato waffle. Sometimes I also had a couple of spoonfuls of smashed beans.
*Lunch and dinner were mainly potatoes or sweet potatoes with salad and / or fruit ... also sometimes a bit more smashed beans and usually gazpacho at lunch for preload.
*I did have a craving for whole wheat pasta on Wednesday -- so made a pot of it at lunchtime. Was too lazy (and didn't have much time as a work day) to make a large pan of water sauteed veggies that I usually use with the pasta. So, simply dumped Pomi strained tomatoes (with a bit of garlic powder and basil) over the drained pasta. Then put layer of pasta in bowl and topped it more than 50/50 with salad. Pretty weird but good and super easy.
*Did another such salad bowl with beans, potatoes, salsa... just dump more than same volume salad in with the starches... Yum!
Victory - I found a buddy who will walk a 5K with me the weekend after Labor Day!! My son may join as well.
Hope that everyone has an excellent week!!
Best,
Stephanie
Below is WIP for next week's MWL behavior assessment / weigh in that I will copy to the MWL thread.
Hi MWL Team! Hope everyone is having a great week!
Weight Change - 0.2 lbs. Gain
Current weight - 136.2 lbs.
Last Week weight - 136.0 lbs.
I am taking the scale reading in stride this week as I honestly would have expected a different result. The pants that were getting loose a few weeks ago are now falling down... Anyway, will wait for next week's weight to determine whether any further action is needed...
1 Start each meal with a soup and/or salad and/or fruit. Yes, most of the time.
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.
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.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes for 4 of 7 days. Cumulatively walked more than 210 minutes on those days, but was slothful for the other 3 days. Will get back on track this week for 70K steps.
Victories, comments, concerns, questions:
I did NOT record my food and exercise this week to simplify. This was a great decision for a stressful time... However, this week my stress level is down greatly!! Was a work issue that I was losing sleep over and has now been (primarily) resolved. So, I am going to resume recording food & exercise for the following week weigh in as I do see value in being able to go back and review...
The positive about stress week is that I have learned...
1) If I make a bad food choice, it is water under the bridge. Just move forward (right away) with eating recommended foods.
For last weigh in, I stress ate rice cake with peanut butter. Haven't had either of these items since before 5/2 (when I started following MWL checklist).... Also, these choices can be a dangerous thing for me as they sure led to a good percentage of the Pandemic 23 lbs. that I gained. I have not had any other brushes with foods that should not be on my plate this week....
2) Sometimes I may overcomplicate (in my own mind) compliance with MWL. It can be very simple! I have to remember that in future times of stress that I can easily put together MWL meals that take less time than non-compliant choices. So, future stress should not be an excuse to derail.
For this week, I kept meals very simple.
* Mainly for Breakfast I had salad and / or fruit (Sugar Kiss cantaloupe!) with potato waffle. Sometimes I also had a couple of spoonfuls of smashed beans.
*Lunch and dinner were mainly potatoes or sweet potatoes with salad and / or fruit ... also sometimes a bit more smashed beans and usually gazpacho at lunch for preload.
*I did have a craving for whole wheat pasta on Wednesday -- so made a pot of it at lunchtime. Was too lazy (and didn't have much time as a work day) to make a large pan of water sauteed veggies that I usually use with the pasta. So, simply dumped Pomi strained tomatoes (with a bit of garlic powder and basil) over the drained pasta. Then put layer of pasta in bowl and topped it more than 50/50 with salad. Pretty weird but good and super easy.
*Did another such salad bowl with beans, potatoes, salsa... just dump more than same volume salad in with the starches... Yum!
Victory - I found a buddy who will walk a 5K with me the weekend after Labor Day!! My son may join as well.
Hope that everyone has an excellent week!!
Best,
Stephanie