Courtney's Daily MWL Journal
Posted: Sun Apr 19, 2020 7:34 pm
I'm starting this food journal to help me ease away from calorie counting. I think that is really hindering my progress, I plug things in as I go and am able to see how many calories I can "squeeze in" while still being in a deficit. I'm going to just keep a written food journal and listen to my body's hunger and full cues. That way I'm not looking forward to my "extra" calories and I can just focus on being satiated after eating!
I started today 04.19.2020 to test the waters and it worked! I wasn't searching for snacks to eat because I didn't know how many calories I had leftover.
MWL Checkpoints
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).
Here's my food journal for today:
Breakfast
- Trader Joe's Pumpkin Pancake Mix (using up the rest so I can get it out of my house for good). Mixed with almond milk and a flax egg
- Banana
- Blueberries
- Strawberries
- PB Fit (powdered peanut butter)
- Almond milk latte
Lunch
- Small salad
- Lasagna (FOK Recipe)
- Steamed broccoli cuts
Dinner
- Small salad
- 1/2 serving Lasagna
- Steamed broccoli cuts
Snacks
- Clementine
- Banana bread (eating to get out of the house)
Exercise
- 40 minute morning walk with my dog
- 3.25 mile run
- 40 minute evening walk with my dog
I started today 04.19.2020 to test the waters and it worked! I wasn't searching for snacks to eat because I didn't know how many calories I had leftover.
MWL Checkpoints
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).
Here's my food journal for today:
Breakfast
- Trader Joe's Pumpkin Pancake Mix (using up the rest so I can get it out of my house for good). Mixed with almond milk and a flax egg
- Banana
- Blueberries
- Strawberries
- PB Fit (powdered peanut butter)
- Almond milk latte
Lunch
- Small salad
- Lasagna (FOK Recipe)
- Steamed broccoli cuts
Dinner
- Small salad
- 1/2 serving Lasagna
- Steamed broccoli cuts
Snacks
- Clementine
- Banana bread (eating to get out of the house)
Exercise
- 40 minute morning walk with my dog
- 3.25 mile run
- 40 minute evening walk with my dog