2/25 Time & Adherence Group - Weekly Food / Exercise
Posted: Sat Feb 26, 2022 1:44 pm
Well, I don't have much time today -- so keeping this short and sweet to my weekly group post...
Hi Team Time & Adherence,
I loved reading everyone's comments this week!!! Congratulations all for another week !!!
* Have to +1 on the like for Carol's comments with "Courageous" -- love it!!!
* I am so with Bambi on being eager for the Farmers Market to open. We are almost in March!!!
* Agree with Elsa on the recommendation to re-watch Jeff's Calorie Density. Maybe I will do this weekend...
For this week, I had 5 days with 100% compliance and 2 days where I missed - one miss each on 5 and 7. I am going to work to continue to improve for upcoming week (and started good yesterday with 100% compliance). Have more comments on progress at the bottom of post.
1 Start each meal with a soup and/or salad and/or fruit.
Yes. I have been eating salad this week as a preload (for B, L, D) since I am mainly eating soup for main lunch and dinner (due to the cold weather). Have also had some cold roasted veggies - delicious!
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.
I have had oatmeal with fruit every day for breakfast (again).
I have mainly had Mexi Soup (sometimes over rice or potato) for lunch.
I have had Split Pea Soup for dinner (cannot get sick of this; keep making more).
I have had oranges (Sumo and Cara Cara) or frozen fruit and additional veggies (again).
So, I am pretty boring - all is same as last 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).
No, but doing better - only 1 miss.
* I continue to have periodic after dinner mental struggle with the nuts.
* I will work to slightly increase starch at lunch / dinner to head this off. This has helped over the week to keep at bay!
* Next time that these tempt me, I will wait 10 minutes to be sure hungry and if so, then will eat salad, fruit, and soup or bean burger.
* I plan to continue to record observations of what may have gone on differently if I consume at all this week to help better develop future action plan.
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.
No.
See #5 above. Comments are same including 1 miss - (except pretzels is ).
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, met but less than recent time spent exercising.
* Weather has not been conducive to walking outside, so mainly did indoor pacing and exercise routine!!!
* Came close to goal of averaging 8K steps / day over the week. Yearly average steps / day exceeds the 8K - which I would like to increase, but waiting for Spring to do so.
Victories, comments, concerns, questions:
Mark --- THANK you!!! Your question to me last week helped me to identify what all may be going on with my continuing # 5/7 troubles.
"Can you think of any significant-seeming differences between those 4 days and the other 3? Any changes in situation, context, or routine?"
* This made me think that I have focused efforts on tracking food in general (i.e., carrots or cucumbers, potato or rice, apple or banana) --- and NOT enough time tracking what may have caused a non-compliant "episode".
* It is more important for me to get to the root cause of the non-compliance than understand the specifics of the other foods (since they are all compliant / recommended).
* I did not have all of the data points to effectively answer your question for last week (would have been guessing) - so I have started to pay better attention / record these impressions for non-compliance episodes in my daily planner.
* Amazingly enough, I think part of what I hadn't identified before that is a driver with this issue is sometimes not enough starch. For instance, I have been eating soup for lunch and dinner every day (because it is so cold and I love soup). Sometimes, I will have soup over potato or rice - other times just by itself. I think that when I don't eat the soup over something that I may be less than 50/50 starch for that meal. I did find a couple of times when that was at lunch that I am hungrier earlier. I suspect that when I do that at dinner that I leave too much room for to be Pleasure Trapped at the end of the day when my willpower is at its weakest...
* I don't measure anything except for oatmeal that I make bowl by bowl. However, I did a little experiment to consider amount of starch in my soup without the extra rice / potato - which leads me to think that it is low. For instance, roughly 1/4 c. dried split peas and 1 small potato or 2/5 c. cooked beans - based on each of the soups that I am considering all starch (and comparing to veggie / fruit volume).
* Will be making sure to eat a bit more starch with the soup. I don't think I have much risk of gaining weight from this - as I rely on #9 and don't ever like to feel overstuffed.
* This obviously isn't the only issue - I still have to get completely out of the Pleasure Trap!!!
Victory - I lost a lb. this week!!! Sorry, I have to celebrate each one...
Wishing everyone a wonderful weekend and upcoming week! Keep going!!
Best,
Stephanie
Hi Team Time & Adherence,
I loved reading everyone's comments this week!!! Congratulations all for another week !!!
* Have to +1 on the like for Carol's comments with "Courageous" -- love it!!!
* I am so with Bambi on being eager for the Farmers Market to open. We are almost in March!!!
* Agree with Elsa on the recommendation to re-watch Jeff's Calorie Density. Maybe I will do this weekend...
For this week, I had 5 days with 100% compliance and 2 days where I missed - one miss each on 5 and 7. I am going to work to continue to improve for upcoming week (and started good yesterday with 100% compliance). Have more comments on progress at the bottom of post.
1 Start each meal with a soup and/or salad and/or fruit.
Yes. I have been eating salad this week as a preload (for B, L, D) since I am mainly eating soup for main lunch and dinner (due to the cold weather). Have also had some cold roasted veggies - delicious!
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.
I have had oatmeal with fruit every day for breakfast (again).
I have mainly had Mexi Soup (sometimes over rice or potato) for lunch.
I have had Split Pea Soup for dinner (cannot get sick of this; keep making more).
I have had oranges (Sumo and Cara Cara) or frozen fruit and additional veggies (again).
So, I am pretty boring - all is same as last 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).
No, but doing better - only 1 miss.
* I continue to have periodic after dinner mental struggle with the nuts.
* I will work to slightly increase starch at lunch / dinner to head this off. This has helped over the week to keep at bay!
* Next time that these tempt me, I will wait 10 minutes to be sure hungry and if so, then will eat salad, fruit, and soup or bean burger.
* I plan to continue to record observations of what may have gone on differently if I consume at all this week to help better develop future action plan.
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.
No.
See #5 above. Comments are same including 1 miss - (except pretzels is ).
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, met but less than recent time spent exercising.
* Weather has not been conducive to walking outside, so mainly did indoor pacing and exercise routine!!!
* Came close to goal of averaging 8K steps / day over the week. Yearly average steps / day exceeds the 8K - which I would like to increase, but waiting for Spring to do so.
Victories, comments, concerns, questions:
Mark --- THANK you!!! Your question to me last week helped me to identify what all may be going on with my continuing # 5/7 troubles.
"Can you think of any significant-seeming differences between those 4 days and the other 3? Any changes in situation, context, or routine?"
* This made me think that I have focused efforts on tracking food in general (i.e., carrots or cucumbers, potato or rice, apple or banana) --- and NOT enough time tracking what may have caused a non-compliant "episode".
* It is more important for me to get to the root cause of the non-compliance than understand the specifics of the other foods (since they are all compliant / recommended).
* I did not have all of the data points to effectively answer your question for last week (would have been guessing) - so I have started to pay better attention / record these impressions for non-compliance episodes in my daily planner.
* Amazingly enough, I think part of what I hadn't identified before that is a driver with this issue is sometimes not enough starch. For instance, I have been eating soup for lunch and dinner every day (because it is so cold and I love soup). Sometimes, I will have soup over potato or rice - other times just by itself. I think that when I don't eat the soup over something that I may be less than 50/50 starch for that meal. I did find a couple of times when that was at lunch that I am hungrier earlier. I suspect that when I do that at dinner that I leave too much room for to be Pleasure Trapped at the end of the day when my willpower is at its weakest...
* I don't measure anything except for oatmeal that I make bowl by bowl. However, I did a little experiment to consider amount of starch in my soup without the extra rice / potato - which leads me to think that it is low. For instance, roughly 1/4 c. dried split peas and 1 small potato or 2/5 c. cooked beans - based on each of the soups that I am considering all starch (and comparing to veggie / fruit volume).
* Will be making sure to eat a bit more starch with the soup. I don't think I have much risk of gaining weight from this - as I rely on #9 and don't ever like to feel overstuffed.
* This obviously isn't the only issue - I still have to get completely out of the Pleasure Trap!!!
Victory - I lost a lb. this week!!! Sorry, I have to celebrate each one...
Wishing everyone a wonderful weekend and upcoming week! Keep going!!
Best,
Stephanie