Courtney's Daily Journal

[courtneywagasky]

05.02.20—Saturday

Weigh-In: 126.4

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Food Journal for Saturday 05.02.20:
Breakfast
- Mango
- Oatmeal
- Banana
- Strawberries
- Cinnamon

Lunch
- Mandarins
- Lentil Bolognese
- Brown Rice
- Broccoli
- Spinach

Dinner
- Salad w/ Hummus Dressing
- Red Potatoes
- McDougall MWL Bean Chili
- Plantiful Kiki Cheese Sauce
- Broccoli

Snack
- Bananas

Exercise
- 20 Minute Walk
- 50 Minute Hike/Trail Walk
- 20 Minute Walk
- Yoga

I decided to add in my daily weigh-ins because I do it anyway and would like to have it for reference along with my food intake to see trends and patterns. Yesterday for the May MWL Weigh-In Thread I came in at 127.4 and then today at 126.4! I'm hoping to get to 125 by this time next week but we all know I'm only in control of what I put in my mouth and how I move my body. The rest is up in the air!

[courtneywagasky]

05.03.20—Sunday

Weigh-In: 126.4

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.


Breakfast
- Trader Joe's Shredded Hash Browns
- McDougall MWL Chili
- Plantiful Kiki Cheese Sauce
- Broccoli
- Ketchup
- Mustard

Lunch
- Mango
- Pineapple
- Strawberries
- Brown Rice

Dinner
- Salad w/ Hummus Dressing
- Red Potatoes
- McDougall MWL Bean Chili
- Plantiful Kiki Cheese Sauce
- Carrot Dogs

Snack
- Bread W/ Jam
- WFPB Reese's Egg

Exercise
- 20 Minute Walk
- 30 Minute Run (3 Miles)
- Yoga

Today was a bit of a fail at the end. I baked my boyfriend some bread because he requested it and he's not on the MWL eating plan. It didn't turn out super well and he asked me to taste it. I did and it went all downhill from there. That was definitely my pleasure trap problem! I had two slices with a bit of strawberry jam as well as a Reese's Egg because I was craving it after. Wild that I hadn't really craved bread all week and then this happens! I'm not going to let it get me down, it's a learning experience. No bread this upcoming week!

[courtneywagasky]

05.04.20—Monday

Weigh-In: 128.0

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
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 w/ Almond Creamer
- Oatmeal
- Banana
- Strawberries
- Flax

Lunch
- Zucchini
- Peas
- Brown Rice
- Lentil Bolognese

Dinner
- Zucchini
- Peas
- Brown Rice
- Lentil Bolognese

Dessert
- Pineapple

Exercise
- 15 Minute Walk
- 30 Minute Walk
- 15 Minute Walk
- 60 Minute Weight Lifting
- Yoga / Meditation

Not a perfect day but better than yesterday! Noticed that my weight spiked up because of my little slip up. But hopefully that goes backdown tomorrow, I've been drinking a lot of water and tea and ate fairly well on plan! I announced earlier that I am incorporating 1-1.5 tsp of flax in my morning oats to help with digestion. I could already tell it was working today. It doesn't make me want more food so I'm not worried about adding it in. Do I still give myself 10/10? Probably not, but 9/10 is going to bother me!

Batch prepped today and made a bunch of brown rice, steamed potatoes, a soup for before meals, and "refried" pinto beans for Cinco de Mayo!

[courtneywagasky]

05.05.20—Tuesday

Weigh-In: 126.6

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Tea
- Vegetable Soup
- Oatmeal
- Banana
- Strawberries

Lunch
- Vegetable Soup
- Red Potatoes
- Broccoli
- Cheese Sauce

Dinner
- Cauliflower + Mushroom Taco "Meat"
- Brown Rice
- "Refried" Beans
- Pico de Gallo
- Homemade Oil Free Tortilla Chips (3 Corn Tortillas, Baked)
- Cheese Sauce

Snacks
- Oranges
- Non-Compliant Dessert

Exercise
- 15 Minute Walk
- 30 Minute Walk
- Yoga / Meditation

Happy Cinco de Mayo! Down 1.4 pounds from yesterday, water weight is crazy! It was not my best day. I forgot to have a soup or salad before dinner because I had to do a grocery pickup and it took a lot longer than expected and I still had to put away the groceries and make dinner, ah! But that's no excuse for the bites of my boyfriends "treat" after dinner. It was really good but I knew I should have replaced the craving with frozen fruit or something. I did control myself in the portion I had though so I guess that's a plus.

I also slept in this morning so my rest day was today and tomorrow I will workout! But I did manage to get in two good walks.

[courtneywagasky]

05.06.20—Wednesday

Weigh-In: 127.0

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.
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). 1 tsp Flax
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Tea
- Vegetable Soup
- Oatmeal
- Banana
- Strawberries
- Flax

Lunch
- Vegetable Soup
- Cauliflower + Mushroom Taco "Meat"
- Brown Rice
- "Refried" Beans
- Salsa
- Cheese Sauce

Snack
- Mango

Dinner
- Salad
- Broccoli
- Cauliflower + Mushroom Taco "Meat"
- Brown Rice
- "Refried" Beans
- Salsa
- Cheese Sauce

Dessert
- Banana
- Blueberries
- Strawberries

Exercise
- 45 Minute HIIT Session
- 15 Minute Walk
- 50 Minute Walk
- 15 Minute Walk
- Yoga / Meditation

Today was good, I didn't really think about food because I didn't have to prepare anything in advance, which was a good feeling. I like trying to be as prepared as possible. I've been stuck around 127.0 the past two or so weeks and I think I need to be a bit more strict and not have these little slip ups. I'm not sure though because I'm also probably pretty close to my set weight so it's just harder to get this weight off.

[courtneywagasky]

05.07.20—Thursday

Weigh-In: 126.6

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Vegetable Soup
- Oatmeal
- Banana
- Strawberries

Lunch
- Vegetable Soup
- Red Potato
- Russet Potato
- Broccoli
- Cheese Sauce
- Apple

Dinner
- Vegetable Soup
- Zucchini Noodles
- Sautéed Spinach
- Grape Tomatoes
- Balsamic
- Cauliflower + White Bean Sauce
- Nutritional Yeast

Dessert
- Pineapple

Exercise
- 45 Minute Weight Session
- 15 Minute Walk
- 35 Minute Walk
- 20 Minute Walk
- Yoga / Meditation

Another good day in the books!

[courtneywagasky]

05.08.20—Friday

Weigh-In: 126.6

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.
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). 1 tsp Flax
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories. 4 oz Red Wine
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Vegetable Soup
- Oatmeal
- Banana
- Strawberries
- Blueberries
- Flax

Lunch
- Salad
- Russet Potato
- Broccoli
- Cheese Sauce
- Pineapple
- Clementine

Dinner
- Salad
- Zucchini Noodles
- Broccoli
- Grape Tomatoes
- Balsamic
- Cauliflower + Mushroom Taco Meat
- Cauliflower + White Bean Sauce
- Nutritional Yeast
- Brown Rice

Snack
- Blueberries
- Clementine

Exercise
- 50 Minute Weight Session
- 15 Minute Walk
- 35 Minute Walk

I had 4 oz of wine while saying goodbye to a friend who is moving to the other side of the country! I haven't drank in so long I got pretty buzzed! It's crazy how your body adapts.

[courtneywagasky]

05.09.20—Saturday

Weigh-In: ——

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.
3. Greatly reduce or eliminate added sugars and added salts. Maple Syrup
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Vegan Ice Cream
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Oat Clusters
8. Don’t drink your calories.
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
- Oatmeal
- Strawberries
- Blueberries
- Maple Syrup

Snack
- Broccoli

Dinner
- Salad
- Broccoli
- Brown Rice
- Chili

Snacks
- Oat Clusters
- Strawberries
- Ice Cream

Exercise
- 90 Minute Walk

Today was not awesome all around. My boyfriend's grandpa had taken a fall and cracked his head open in his garage all alone. He managed to make it to his neighbor's house and they called 911. We had to go check in on him immediately because he was dropped off with no supervision. I brought some food to be compliant but I slipped up a bit. Not letting it get to me! He is OK and is recovering!

[courtneywagasky]

05.10.20—Sunday

Weigh-In: 124.4

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.
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). Edamame in Stir Fry Blend
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Pancakes + Rice Paper
8. Don’t drink your calories.
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
- Oat Pancakes (Oats, Almond Milk, Banana)
- Strawberries
- Blueberries

Lunch
- Broccoli
- Salad
- Rice Paper
- Sweet Thai Chili Sauce
- Brown Rice
- Mango

Dinner
- Broccoli
- Brown Rice
- Stir Fry Veggies
- Mixed Veggies
- Coconut Aminos
- Sriracha
- Pineapple

Exercise
- 40 Minute Walk
- Yoga

We had a "brunch" this morning and I had pancakes. I burnt them so I kind of felt like it was the McDougall gods smiting me lol. But otherwise a good day, I was really craving spring rolls and asian food today.

Side note: I am at my lowest weight since high school! I'm so happy!

[courtneywagasky]

05.11.20—Monday

Weigh-In: 125.2

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.
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). Edamame in Stir Fry Blend
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Date
8. Don’t drink your calories. Almond Milk
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Vegetable Soup
- Sweet Potato
- Strawberries
- Blueberries
- Banana

Lunch
- Zucchini
- Cauliflower + White Bean Sauce
- Sweet Thai Chili Sauce
- Brown Rice
- Stir Fry Veggies
- Mixed Veggies
- Mango
- Pineapple

Dinner
- Salad
- Brown Rice
- Cauliflower Rice
- Sautéed Peppers + Onions
- Pinto Beans
- Pico + Salsa
- Cheeze Sauce

Snack
- Banana Shake (Banana, Date, Cocoa Powder, Vanilla Extract, Almond Milk)

Exercise
- 40 Minute Weight Session
- 15 Minute Walk
- 45 Minute Walk
- 10 Minute Walk
- Yoga

My boyfriend really wanted a vanilla milkshake and I knew that would be super tempting for me so I was able to talk him into splitting a homemade banana milkshake with me! Feeling OK even though today wasn't phenomenal. I'm really excited for all the meals I have planned for this week.

[courtneywagasky]

05.12.20—Tuesday

Weigh-In: 125.4

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.
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 including flour products, puffed cereals, air-popped popcorn and dried fruit. Naan Bread
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Apple
- Sweet Potato
- Strawberries
- Blueberries
- Banana
- Cinnamon

Lunch
- Vegetable Soup
- Salad Mix
- Brown Rice
- Cauliflower Rice
- Sautéed Peppers + Onions
- Pinto Beans
- Pico + Salsa
- Cheeze Sauce

Snack
- Clementines
- Cucumber
- Hummus

Dinner
- Broccoli
- Cauliflower Rice
- Brown Rice
- Chana Masala
- Peas
- 1/4 Garlic Naan Bread

Snack
- Applesauce
- Blueberries
- Strawberries

Exercise
- 40 Minute HIIT Session
- 20 Minute Walk
- 40 Minute Walk
- 20 Minute Walk
- Yoga

Today was a bit more food than usual. I was rather stressed after lunch during work which led to the extra snacking but at least it was compliant food. I was tempted to have a whole naan but was able to only have 1/4 of it which I was fairly proud of. I didn't fall into the pleasure trap with that one.

[courtneywagasky]

05.13.20—Wednesday

Weigh-In: 125.2

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.
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 Seed
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Veggie Soup
- Sweet Potato
- Strawberries
- Blueberries
- Banana
- Cinnamon

Lunch
- Salad w/ Hummus Dressing
- Brown Rice
- Broccoli
- Chana Masala
- Peas

Dinner
- Salad w/ Hummus Dressing
- Couscous
- Cucumber Salad (Cucumber, Tomato, Bell Pepper)
- Falafel (Chickpeas, Onion, Cilantro, Spices, Flax Seed)

Snack
- Pineapple
- Clementines
- Strawberries

Exercise
- 15 Minute Walk
- 25 Minute Walk
- 17 Minute (1.83 Mile) Run
- 15 Minute Walk
- Yoga (Core)

Felt O.K. today! I was feeling tempted again because I was bored/frustrated. So I just kept drinking water because I knew I wasn't hungry. I tried my best to find a compliant falafel and the recipe called for 2 tbsp of flax seed for 11 falafels, not too bad. I was afraid that they wouldn't hold if I didn't add anything.

[courtneywagasky]

05.14.20—Thursday

Weigh-In: 125.2

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.
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 Seed + Avocado
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Veggie Soup
- Nutritional Yeast
- Oatmeal
- Strawberries
- Blueberries
- Banana
- Cinnamon

Lunch
- Salad w/ Hummus Dressing
- Basmati Rice
- Broccoli
- Chana Masala
- Peas

Dinner
- Salad w/ Hummus Dressing
- Couscous
- Broccoli
- Falafel (Chickpeas, Onion, Cilantro, Spices, Flax Seed)
- Avocado

Snack
- Banana
- Strawberries

Exercise
- 45 Minute Weight Session
- 15 Minute Walk
- 40 Minute Walk
- Yoga

Today was good! I had 1/4 of an avocado which isn't compliant but I didn't binge after. Started added nutritional yeast into my soup and I really like it! Gives it a bit more depth of flavor and adds a tiny bit of protein.

[courtneywagasky]

05.15.20—Friday

Weigh-In: 125.2

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.
3. Greatly reduce or eliminate added sugars and added salts. Thai Takeout
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Powdered PB + Tofu
6. Eliminate any added oil. Thai Takeout
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Veggie Soup
- Nutritional Yeast
- Oatmeal
- Strawberries
- Blueberries
- Banana
- Cinnamon

Lunch
- Pineapple
- Broccoli
- Potatoes
- Pico
- Cheeze Sauce

Dinner
- Salad Rolls
- Veggie Delight (Thai)
- Tofu
- Jasmine Rice

Snack
- Banana
- Kiwi

Exercise
- 45 Minute HIIT Session
- 15 Minute Walk
- 40 Minute Walk
- 25 Minute Walk

We got takeout to stay sane. I have been feeling very anxious and stressed lately because of all this pandemic stuff. Today was a bit of a hiccup but I'll soldier on!

[courtneywagasky]

05.16.20—Saturday

Weigh-In: 125.6

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.
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). BBQ Tempeh
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Veggie Soup
- Nutritional Yeast
- Oatmeal
- Strawberries
- Blueberries
- Banana
- Cinnamon

Lunch
- Pineapple
- Veggie Soup
- Couscous
- Nutritional Yeast

Dinner
- Salad w/ Hummus Dressing
- Green Beans
- Corn on the Cob
- Mashed Potatoes
- BBQ Tempeh

Exercise
- 35 Minute Walk
- 10 Minute Walk
- 10 Minute Walk

Decent day!