Courtney's Daily Journal

[courtneywagasky]

06.11.20—Thursday

Weigh-In: 123.6

1. Start each meal with a soup and/or salad and/or fruit. Produce Shortage
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Tofu, PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Broccoli
- Cheezy Hash Brown Bake
- Chili
- Peach
- Mushrooms
- Tomatoes

Lunch
- Broccoli
- Rice
- Refried Beans
- Pico
- Lettuce
- Peach

Dinner
- Cauliflower
- Tofu
- Orange Sauce
- Rice
- Veggies

Snacks
- Banana
- PB Fit
- Fruit

Exercise
- 30 Minute Arm + Abs Workout
- 25 Minute Walk
- 15 Minute Walk
- 35 Minute Walk

Time has gotten away from me! I feel like I don't have time to write these posts out at night. We made orange tofu and cauliflower, I could have just left off the tofu because the cauliflower was better in my opinion.

[courtneywagasky]

06.12.20—Friday

Weigh-In: 123.8

1. Start each meal with a soup and/or salad and/or fruit. Produce Shortage
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Tofu, Almond Butter
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods. Dark Chocolate
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Broccoli
- Cheezy Hash Brown Bake
- Refried Beans
- Rice
- Mushrooms
- Tomatoes
- Pineapple

Lunch
- Cauliflower
- Tofu
- Orange Sauce
- Rice
- Veggies
- Pineapple

Dinner
- Mac and Peas (Veggie Based Cheese Sauce)

Snacks
- Dark Chocolate + Almond Butter

Exercise
- 30 Minute Leg Workout
- 25 Minute Walk
- 20 Minute Walk
- 35 Minute Walk
- Yoga

I need to reign it in a bit. Weight loss has slowed and I've become a lot more lenient. I think I could use a little more strictness.

[courtneywagasky]

06.13.20—Saturday

Weigh-In: 123.0

1. Start each meal with a soup and/or salad and/or fruit. Produce Shortage
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Tofu
6. Eliminate any added oil. Takeout
7. Eliminate all higher calorie-dense foods.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Mac and Peas (Veggie Based Cheese Sauce)

Lunch
- Mac and Peas (Veggie Based Cheese Sauce)

Dinner
- Jerk Tofu Bowl (Rice, Beans, Steamed Greens, Jerk Tofu)
- Plantains

Snacks
- Pineapple
- Grapes

Exercise
- 60 Minute Walk
- 30 Minute Walk
- Yoga

[courtneywagasky]

06.14.20—Sunday

Weigh-In: 122.6

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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. Popcorn (1/4 cup kernels)
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Banana
- Berry Blend
- Spinach
- Flax

Lunch
- Mac and Peas (Veggie Based Cheese Sauce)

Dinner
- Lentil Bolognese
- Zucchini Noodles
- Nutritional Yeast

Snacks
- Raspberries
- Peach
- Strawberries
- Popcorn

Exercise
- 40 Minute Walk
- 4 Mile Run (45 Minutes)
- 30 Minute Walk
- 25 Minute Walk

Better day! Popcorn is not a trigger for me. Especially when I didn't use any salt.

[courtneywagasky]

06.15.20—Monday

Weigh-In: 123.0

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods. Sourdough
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Spinach
- Mushroom
- Tomato
- Sourdough
- Japanese Sweet Potato
- Banana
- Strawberries
- Flax + PB Fit

Lunch
- Lentil Bolognese
- Yukon Gold Potatoes
- Broccoli
- Cheeze Sauce
- Dijon Mustard, Maple Syrup
- Mixed Greens
- Cucumber

Dinner
- Mixed Greens
- Mediterranean Salad

Snacks
- Raspberries
- Bananas
- PB Fit

Exercise
- 35 Minute Arms + Abs Workout
- 20 Minute Walk
- 30 Minute Walk

I have a planned unregulated ~24 hours from Friday night to Saturday morning so I hope to be on plan for the rest of the week up until then. I'm going to work really hard and make that a mini goal for myself!

[courtneywagasky]

06.16.20—Tuesday

Weigh-In: 123.0

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Rice
- Spinach
- Mushroom
- Tomato
- Japanese Sweet Potato
- Banana
- Cherry Berry Blend

Lunch
- Spinach
- Rice
- Lentil Bolognese
- Broccoli
- Cheese Sauce
- Peach
- Orange

Dinner
- Mixed Greens
- Mediterranean Salad

Snacks
- Banana

Exercise
- 45 Minute Leg Workout
- 20 Minute Walk
- 40 Minute Walk

Very good and compliant day (it's possible! lol). I was almost not hungry for dinner but I felt like I didn't eat enough so I had a light salad with mixed greens and some nice cream with no toppings.

[courtneywagasky]

06.17.20—Wednesday

Weigh-In: 123.2

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Spinach
- Mushroom
- Zucchini
- Japanese Sweet Potato
- Banana
- Cherry Berry Blend

Lunch
- Chickpea Salad
- Hummus
- Mixed Greens
- Romaine
- Orange
- Peach

Dinner
- Ethiopian Stew
- Broccoli
- Jasmine Rice

Exercise
- 50 Minute Walk
- 20 Minute Walk
- Yoga

Compliant day again! I haven't really been wanting salads before a meal and it's too hot for soups so maybe I'll just incorporate more fruit? I do however load up my greens, each plate for lunch and dinner are on a bed of greens.

The small fluctuations in my weight are very annoying. I know it's nothing to fixate on but I'm eating really well I wish it would just reflect on the scale. I feel like my body holds on to a lot of the foods and it takes a while for things to digest. I'll have to figure out how to speed this up or help it move along.

[courtneywagasky]

06.18.20—Thursday

Weigh-In: 123.4

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Sweet Potato
- Banana
- Cherry Berry Blend

Lunch
- Mediterranean Salad
- Mushroom
- Zucchini
- Broccoli
- Hummus
- Mixed Greens
- Peach

Dinner
- Ethiopian Stew
- Broccoli
- Mixed Greens
- Jasmine Rice

Exercise
- 40 Minute Arms + Abs Workout
- 20 Minute Walk
- 45 Minute Walk
- Yoga

It's been a while since Thursday haha. I can't quite remember everything that went on.

[courtneywagasky]

06.19.20—Friday

Weigh-In: 123.6

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Sweet Potato
- Banana
- Cherry Berry Blend
- Zucchini
- Spinach
- Mushroom

Lunch
- Ethiopian Stew
- Rice
- Mixed Greens
- Broccoli
- Grapes

Dinner
- Sangria
- Pita w/ Hummus
- House Salad w/ Vegan Tzatziki
- Falafel
- Ice Cream

Exercise
- 1.25 Mile Run
- 30 Minute Leg Workout
- 30 Minute Walk

Tonight is a planned splurge time. Even though my weight is slowly creeping up. We have friends coming over that we haven't seen since December so we got dinner and vegan ice cream. Before all of this I didn't really have an explanation why my weight was slowly going up. I'm a little disheartened by that but it's just a number on the scale. I will turn things around this upcoming week.

[AnnetteW]

I'm curious if you have a specific exercise routine (for instance you mentioned "leg workout") you are following or just doing your own plan. I'm still struggling finding what I want to really do, since it doesn't look like I'll be going back to the gym anytime soon. I did do a Day 1 yoga workout yesterday and plan on doing Day 2 today.

[courtneywagasky]

06.20.20—Saturday

Weigh-In: 124.4

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Salad
- English Muffin
- Raspberry Jam

Lunch
- Hummus
- Carrots
- Banana
- Frozen Fruit
- Spinach + Romaine
- Strawberries

Dinner
- Ethiopian Stew
- Mixed Greens
- Jasmine Rice

Snack
- Orange
- Grapes
- Pineapple
- Coffee

Exercise
- 40 Minute Walk
- 15 Minute Walk

Big up in the number on the scale due to the sodium content of Friday's dinner. Today was good. I was definitely not hungry from all the food I ate on Friday. So I had a decent day. Not 100% compliant but I ate less.

We spent the afternoon on the boat and it was nice to just relax and enjoy a sunny summer solstice!

[AnnetteW]

Ethiopian stew sounds interesting. I have to look up something like that. We do lots of Indian, and it's time for me to venture out.

Did you see my question about your workout a post or two above? I'm still curious, I'm continuing to create my own workouts.

[courtneywagasky]

06.21.20—Sunday

Weigh-In: 122.6

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Cabbage
- Zucchini
- Mushrooms
- Sweet Potato
- Banana
- Cherry Berry Blend

Lunch
- Bread knots

Dinner
- Peach
- Ethiopian Stew
- Mixed Greens
- Jasmine Rice

Snack
- Iced Coffee
- Watermelon
- Pineapple

Exercise
- 30 Minute Walk

Happy Father's Day to all the father figures on this site! I spent some time with my dad on his porch.

These weight fluctuations are so annoying! The body is wild. I was not very hungry around lunch time due to a big and late breakfast. I still hold most/all my unwanted weight in my tummy. Even though all my shorts are super loose it's still pretty big in comparison to the rest of my body! I'm curious as to what pant size I'll need to buy after all of this.

[courtneywagasky]

06.22.20—Monday

Weigh-In: 123.2

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Cabbage
- Zucchini
- Mushrooms
- 2 Corn Tortillas
- Pineapple
- Strawberries

Lunch
- Sweet Potato
- Banana
- Berry Blend
- Salad w/ Cucumbers
- Hummus
- Grapes

Dinner
- FOK Sweet Potato + Polenta
- Mushroom + Tomato Sauce

Snack
- Watermelon
- Banana
- Strawberries

Exercise
- 30 Minute Arm + Abs
- 30 Minute Walk
- 25 Minute Walk
- 20 Minute Walk

[courtneywagasky]

06.23.20—Tuesday

Weigh-In: 122.4

1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Coffee
- Cabbage
- Zucchini
- Mushrooms
- Spinach
- Bread
- Cherries
- Pineapple
- Watermelon

Lunch
- FOK Sweet Potato + Polenta
- Mushroom + Tomato Sauce
- Mixed Greens
- Hummus
- Orange
- Cherries

Dinner
- Pesto Pasta
- Mixed Greens
- Broccoli
- Zucchini

Snack
- Dry Popcorn

Exercise
- 30 Minute Leg Workout
- 20 Minute Walk
- 45 Minute Walk