10/22 MWL Group - Weekly Food / Exercise
Posted: Fri Oct 15, 2021 7:12 pm
Hi,
Here is where I will post thoughts on food / exercise in support of next week's MWL group behavioral assessment / weigh in.
Food prep for the weekend:
* Cut melons -- YES
* Make onion soup (new recipe) -- Did not do this week and seems not to be the week of the onion
* Make 50/50 pasta -- YES - used shells, tomato sauce, huge pan of portabellas, button mushroom, onion, yellow squash, garlic, orange pepper
* Make basic Jeff Bean burger recipe X2 -- YES - did basic recipe Kidney beans, oatmeal, brown rice, tomato sauce, drizzle of hot sauce, a couple handfuls chopped red onion - made 14 burgers
* Make another soup -- YES - made Split pea soup (and now it is gone and I want more... )
* Make oriental veggies (maybe with rice, or have on salad again) -- Did not do
Other:
* Progress plan to get rid of old and secure new treadmill to enable cold weather exercise compliance - Planning but not acting yet. Have the treadmill picked out as it is only new model that I could find without making user connect to wi-fi, but having robust incline / decline, speed, programs on board, engine, platform. I will be looking to view this in real life and try it before purchasing.
* I signed up for November McD 12 day program. Need to fill out intake form and get blood tests asap.
Following is a draft of the template that I will update as I go...
Hi MWL Community!
It's that time of the week again!! A big thanks to all of you who participate here! Really helps to hear from you - what is working and what challenges exist. Nice to be on a journey together!
Weight change - No change / maintain
Current weight - 132.0 lbs.
Last Week weight - 132.0 lbs.
1 Start each meal with a soup and/or salad and/or fruit. Inconsistent. I need to do better here.
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, most of the time.
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). No, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.
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. No, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.
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. Hmm... I was going to automatically answer "yes", but I think that my #5 and #7 may not always be happening due to physical hunger. So, going to say --- usually - but room for improvement with post-dinner snacking.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, 4 of 7 days - one was a nice long hike of 2.5 hours.
Victories, comments, concerns, questions:
This weekly assessment definitely is a habit that I am going to keep going forward. It really shines a spotlight on where there is room for opportunity to refine behavior to reach goals.
I have hit a bit of a plateau - which is not surprising given off plan snacking and less activity than prior months. I do know that I have 17 more lbs. to lose -- and I need to comply with all of the 10 points to get there. I am pretty confident that my goal weight is spot on because I have been at this weigh: 1) high-school, 2) my wedding, 3) in early 2019. To get there, I have to jump all in and not half-way... (like try for 10/10)...
I may take a 20 lb. jug of kitty litter for a walk to get more excited about losing the excess weight... HA!
Hope that everyone has an excellent week.
We can all do this!!!!!
Best,
Stephanie
Here is where I will post thoughts on food / exercise in support of next week's MWL group behavioral assessment / weigh in.
Food prep for the weekend:
* Cut melons -- YES
* Make onion soup (new recipe) -- Did not do this week and seems not to be the week of the onion
* Make 50/50 pasta -- YES - used shells, tomato sauce, huge pan of portabellas, button mushroom, onion, yellow squash, garlic, orange pepper
* Make basic Jeff Bean burger recipe X2 -- YES - did basic recipe Kidney beans, oatmeal, brown rice, tomato sauce, drizzle of hot sauce, a couple handfuls chopped red onion - made 14 burgers
* Make another soup -- YES - made Split pea soup (and now it is gone and I want more... )
* Make oriental veggies (maybe with rice, or have on salad again) -- Did not do
Other:
* Progress plan to get rid of old and secure new treadmill to enable cold weather exercise compliance - Planning but not acting yet. Have the treadmill picked out as it is only new model that I could find without making user connect to wi-fi, but having robust incline / decline, speed, programs on board, engine, platform. I will be looking to view this in real life and try it before purchasing.
* I signed up for November McD 12 day program. Need to fill out intake form and get blood tests asap.
Following is a draft of the template that I will update as I go...
Hi MWL Community!
It's that time of the week again!! A big thanks to all of you who participate here! Really helps to hear from you - what is working and what challenges exist. Nice to be on a journey together!
Weight change - No change / maintain
Current weight - 132.0 lbs.
Last Week weight - 132.0 lbs.
1 Start each meal with a soup and/or salad and/or fruit. Inconsistent. I need to do better here.
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, most of the time.
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). No, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.
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. No, still trying to change non-compliant after dinner snack "habit". Have gained some ground, but was not on point each day.
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. Hmm... I was going to automatically answer "yes", but I think that my #5 and #7 may not always be happening due to physical hunger. So, going to say --- usually - but room for improvement with post-dinner snacking.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, 4 of 7 days - one was a nice long hike of 2.5 hours.
Victories, comments, concerns, questions:
This weekly assessment definitely is a habit that I am going to keep going forward. It really shines a spotlight on where there is room for opportunity to refine behavior to reach goals.
I have hit a bit of a plateau - which is not surprising given off plan snacking and less activity than prior months. I do know that I have 17 more lbs. to lose -- and I need to comply with all of the 10 points to get there. I am pretty confident that my goal weight is spot on because I have been at this weigh: 1) high-school, 2) my wedding, 3) in early 2019. To get there, I have to jump all in and not half-way... (like try for 10/10)...
I may take a 20 lb. jug of kitty litter for a walk to get more excited about losing the excess weight... HA!
Hope that everyone has an excellent week.
We can all do this!!!!!
Best,
Stephanie