Hello,
Here is where I will record food and exercise in support of 9/3 MWL behavioral assessment report / weigh in.
I am happy to restart this recording of food & exercise ...
Friday 8/27:
B1 - Frozen mango, pineapple, cherries - PL
Yukon gold, smashed black beans, butter lettuce, red onion, salsa - 50/50 (ate 1/2 of initially plated portion)
L2 - Gazpacho - PL
Remainder of B1 - 50/50
Frozen cherries
D3: Pasta with tomato sauce topped with salad greens - 50/50
E- Walking - 40 min before lunch (would have gone longer but very hot & humid)
Saturday 8/28:
B4: Butter lettuce, red onion, kumato, smashed black beans & NSA salsa
Banana & blueberries - 50/50 with above
L5:Yukon gold with tomato sauce
Raspberries & blueberries - 50/50 with above
Now I will have to explain myself.... Went to a party ... Ate before. Did NOT eat anything at party as no compliant choices. Even salad was catered with cheese.
Was going to pack a "snack" for in car in case, but these hosts usually have some stuff - veg tray, fruit tray, salad (w/o cheese) and we stayed about 3 hours longer than expected. This created a bad situation. Learning - always pack a snack!!!
D6: McD Soup Cup - used partial packet (was going to stop with that...)
Rice cake with peanut butter (the peanut butter no longer resides here... will buy it next time my son is home and send it back to school with him)
E-Walking - 70 min. before B
Sunday 8/29:
B7: Butter lettuce, red onion, grape tomatoes, kumato, smashed black beans, NSA salsa - PL
1/2 banana & frozen cherries
Potato waffle w/GS - 50/50 with above
L8: Butter lettuce, shredded carrots, red onion over pasta shells with tomato sauce - 50/50
No D
E: Walking - 62 min. before L
Monday 8/30:
B9: Green leaf lettuce, iceburg lettuce, red onion, shredded carrots, radishes, kumato, with RIce V and ED Seasoning - PL
Santa Claus melon & watermelon
Potato waffle w/GS - 50/50 with above
L10: Gazpacho - PL
Raspberries & blueberries
Grape tomatoes & baby cukes
Sweet potato with Sloppy lentils - 50/50 with above
D11: Mug of No Chick Brown rice soup - 50/50
E: Walking - 40 min. before B, 44 min before L
Tuesday 8/31:
B12: Green leaf lettuce, iceburg lettuce, red onion, shredded carrots, radishes, kumato, with RIce V and ED Seasoning - PL
Santa Claus melon & watermelon
Potato waffle w/GS - 50/50 with above
L13: Gazpacho - PL
Small part of salad leftover from B12
Raspberries & blueberries
Sloppy lentils - 50/50 with above
D14: Split pea veggie soup - 50/50
S15: No Chick Brown rice soup - 50/50
E: Walking - 40 min. before B, 23 min. before L, 16 min after D
Wednesday 9/1:
B16: Green leaf lettuce, iceburg lettuce, red onion, shredded carrots, radishes, kumato, with RIce V and ED Seasoning - PL
Santa Claus melon & watermelon
Potato waffle w/GS - 50/50 with above (did not finish all of potato... )
L17: Celery, radishes, Marzetti tomatoes - PL
White nectarine & blueberries
No Chick Brown rice soup - 50/50 with above -- did not finish
D18: Remainder of No Chick Brown rice soup (from L17) - 50/50
E: Walking - 32 min before B, 33 min before L
Thursday 9/2:
B19: Green leaf lettuce, iceburg lettuce, red onion, shredded carrots, radishes, kumato, with RIce V and ED Seasoning - PL
Santa Claus melon & watermelon
Potato waffle and a few spoonfuls of Sloppy Lentils - 50/50 with above
L20: Gazpacho - PL
Leftover melon from B19
Split pea veggie soup - 50/50 with above
No D
E: Walking - 49 min before L, 22 min before D
Missed PL: D3, B4, L5, D6, L8, D11, D14, S15, D18
Missed 50/50: D6
Hi to all MWL participants! Hi Mark and Jeff and Goose! Thank you to all who participate in any way on these threads. I feel like this is a life line and so encouraging. Thank you especially to Mark Cooper who is kind, patient, and astute...
Hope everyone is enjoying last hurrah of Summer!
Weight change - 1.4 lbs. Loss
Current weight - 134.8 lbs.
Last Week weight - 136.2 lbs.
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes. Missed 9/20 meals this week. It is weird for me to quantify this because I thought that I had done better. I think that I am doing ok overall with managing calorie density down -- but maybe need to pay more attention here if scale stalls. 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. Only missed 1/20 meals this week. 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).
Well... I had peanut butter again (once, on one rice cake) after going to a party and NOT eating anything there (nothing compliant). The peanut butter was thrown away. I will have to "re-buy" when my son comes home. 6 Eliminate any added oil.
Yes! I do not add oil and only have this if eating out.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.
See #5. Rice cake holds no interest for me without peanut butter. 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. Got at least 30 minutes in every day. Also met my 70K step goal for this week. Will continue that for next week. Victories, comments, concerns, questions:
I have been following the MWL Checklist for about 4 months now. This has helped me to greatly improve my physical and mental health!!!
I am pretty excited about it (I think I have it memorized)! Reviewing the checklist frequently has helped me to more quickly react to anomalies before they become "new" behaviors (if that makes any sense). Also, it has helped me to make sure that I am considering all aspects and not glossing over certain things that I may not prefer to follow...
I have lost 24 lbs. in 4 months. They are gone for good. I am not going back.
Habits that I like and will continue on with include regular exercise (which right now is just walking for me). I am committed to getting a new treadmill before mid-October so that I can continue this (even when weather is yucky). I need to make a point of walking about 70 minutes to accumulate average 10K steps / day. This is not really difficult to do - and is often broken up into parts per day.
I also found that I really like salads! Even as a breakfast preload!! In fact, especially as a breakfast preload. I feel great when I start the day with a walk and a salad!
I do like the smashed bean and NSA salsa for dressing and also plain rice vinegar (no sodium, no sugar) with air dried chives and a couple grinds of seasoning blend. I am still experimenting here!!!
My favorite appliance is 2 quart slow cooker. This week I have made: split pea veggie soup, no chick brown rice soup, black beans, and sloppy lentils in it. I have a small refrigerator - so like a manageable amount of leftovers.
I have been reading some old MWL threads. There is a wealth of information out there!!!
Wishing everyone a compliant and WONDERFUL weekend! For those of us in the US, Happy Labor Day!!! I am making Jeff Basic burger recipe and oven fries to celebrate!
Best,
Stephanie