8/19 to 8/21/2020
I got a little behind in my postings this week, so here are three days’ worth—three thumbs up = success for three days, two thumbs up = success for two days, etc.:
MWL plan:1. Start each meal with a soup and/or salad and/or fruit.
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.
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.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
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.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Weekly weight on Friday… 171.8 lb -.4 lb
BMI: 25.19
Comments... The reason there is only one thumb up for added sugars/salt and added oil, is that I had a couple dishes with issues. One dish prepared by a family member had a layer of brown rice, beans, salsa, and canned green beans. I had a generous portion too along with a big bowl of steamed veggies from the freezer. The same goes for a couple Fit Hit Bowls from Taco Time the next day. They had all veggies, seasoned rice, black beans, corn salsa, medium salsa, and mixed veggies and lettuce. I told them to not include the pumpkin seeds. Both dishes had some salt. Also both dishes had small amounts of added oil. The rest of the time my meals were 100% MWL including a big batch of SNAP meals that included some whole grain couscous! This evening I had salad, couscous, steamed veggies, ½ can black beans, and fruit.
Exercise…30 minute run; one hour yard work; 40 minutes strenuous yoga.
Side-comment…It is nice to get back on track, especially on Friday. I find that the SNAP meals are a good staple. I find the meals filling after a salad and fruit for desert. I have no urge to over-consume the SNAP meals because they lack salt.
Drew*