Friday Dec 18th:
FOOD
Breakfast: Oatmeal and Apple
Lunch: Rice, Lentils, and Veggies + oranges and a banana
Dinner: Easy chili, Rice, Boiled Veggies, Pickled Cucumber, Kimchi, Rice Pudding
MWL Checklist
Weight change +/- in lbs: Today 166.2 lbs, 7 days before weigh in.
1. Start each meal with a soup and/or salad and/or fruit.
2/32. 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.
2.5/33. 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.
2/3 (Honey in Pudding)4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
3/3 A hint of anchovie in two pieces of Kimchi5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
2/3 Soy milk in pudding6. Eliminate any added oil.
3/37. 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.
3/3 Almost had noodles for dinner, but made rice instead.8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
2/3 Soymilk9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
1/3 Maybe I stuffed myself for lunch and dinner, but maybe it was normal, I don't know.10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
.5/3 shoveled snowtotal: 21/30
SLEEP AND ACTIVITY
DC2: Day 12
C1: 10:30 - 2:00
C1-C2 gap.: Watched TV
C2: 5:13-7:05
C1-N1 gap: Taught, Listened to "Remy"
N1: 11:44-12:02 Dream: I forget the content, but I remember seeing several faces before waking up, one looked like WInston Churchill
N1-N2 gap: Watched "Heroes" Taught
N2: 5:22-5:35 Rested on the way home, didn't fully sleep
N2-C1 gap: Ate rice, Watched a Taiwanese Drama, Read "Zhuan Falun" and Meditated, stretched with the wife
C1: 10:40-2:00
C1-C2 gap: Watched "Heroes" for a few minutes, went to the McDougall forum, 2 hours to go. I should practice Qi Gong before doing anything else. Update: I practiced meditation thanks to writing this log.
SPIRITUAL PRACTICE:
Meditation: 2 Hours 5 Minutes
Reading: 30 Minutes
PRECEPTS:
Truthfulness: I shouldn't have listened to "Remy" at work. I'm totally in earworm mode now. I could have also used my Lunch break more effectively.
Compassion: Making rice instead of noodles not only helped me adhere to the guidelines, but also resulted in my wife having more good food to eat.
Forbearance: I'm having trouble with a student. I need to remember to see her strengths and not be too hard on her. If I am too hard on her, she may clam up and won't do as well this year. I need to reflect on how I can better guide her.