Courtney's Daily Journal

[courtneywagasky]

05.30.20—Saturday

Weigh-In: 123.8

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 + PB Fit, Reese's Egg
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Reese's Egg
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Berry Blend
- Cinnamon
- Flax
- PB Fit
- Mushrooms
- Zucchini

Lunch
- Salad w/ Hummus
- Spaghetti Squash Chow Mein
- Watermelon

Dinner
- Salad w/ Hummus
- Chickpea Burger
- Fries
- Corn

Snacks
- Fruit
- Reese's Egg

Exercise
- 25 Minute Walk
- 45 Minute Walk

Weight is still dropping! We went to a drive-by birthday party and they were handing out cupcakes. Instead of taking a cupcake I had one of my Reese's Egg in the freezer from Easter. Better than a cupcake I'd say

[courtneywagasky]

05.31.20—Sunday

Weigh-In: 123.8

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.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Exercise
Ran a 5K and walked around a lot today!

Today was a planned cheat day. I was saying goodbye to a friend who is moving to another city and I'm not sure when I'll see her again. I won't write it out to trigger/inspire anyone to go off the rails but tomorrow is a planned clean day!

[courtneywagasky]

06.01.20—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). Flax + 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
- Steel Cut Oats
- Banana
- Berry Blend
- Cinnamon
- Flax
- PB Fit
- Mushrooms
- Zucchini

Lunch
- Salad
- Ethiopian Stew
- Rice
- Spaghetti Squash Chow Mein
- Corn
- Watermelon
- Pineapple

Dinner
- Salad
- Yukon Gold Potato
- Chickpea Burger
- Peas
- Ketchup + Mustard
- Cheeze Sauce
- Watermelon

Snacks
- Banana

Exercise
- 1.2 Mile Run
- 40 Minute Arm + Abs Workout
- 15 Minute Walk
- 40 Minute Walk

Weight spiked up because of yesterday. My run probably added to it as well. But I'm not too worried about that. Today was really good! I really snack at all except for two pieces of watermelon as I was heating up leftovers for my partner and I and the banana treat.

I tried to go grocery shopping today but we had a curfew because of the riots and I was only able to go to Trader Joe's where we only buy specialty condiments and random things like polenta and jackfruit. I'll have to go again tomorrow unfortunately when our curfew is lifted.

[courtneywagasky]

06.02.20—Tuesday

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).
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
- Steel Cut Oats
- Banana
- Berry Blend
- Cinnamon
- Flax
- Cabbage
- Carrot
- Coconut Aminos

Lunch
- Watermelon
- Rice
- California Veggie Blend

Dinner
- BBQ Jackfruit
- Silken Tofu Coleslaw
- Crescent Roll
- Mashed Potatoes + Cauliflower
- Mushroom Gravy
- Asparagus
- Corn on the Cob
- Wine

Snacks
- Vanilla Almond Milk Ice Cream
- Forks Over Knives Peach Cobbler

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

Weight is still a little high but that's okay. I was finally able to get all of my groceries for the next week and a half or so. We entertained some friends tonight so I went a little overboard at dinner. Probably didn't need the glass of wine but there's a weird pressure that I feel from others that I need to get over.

We ran out of salad so I just tried to have extra veggies with every meal.

Going to go on a run in the morning if I don't feel too heavy. Good night!

[Ejeff]

Hi Courtney,

I just wanted to say I understand that “pressure” from others when it come to drinking alcohol. When I really got honest with myself, I believe I was using that as my own personal excuse to have wine even though I know it’s not health promoting. I have discovered that people really do not care what I’m drinking. Most times they really don’t notice. I have found that alcohol always affects my sleep and I like sleep more than I like alcohol right now.

I tend to have just a can of sparkling soda with a slice or squirt of lime juice when I want a “cocktail”. You could have that in a wine glass potentially. Anyways just an idea and I wanted you to know you are not alone!

Erin

[courtneywagasky]

Hi Courtney,

I just wanted to say I understand that “pressure” from others when it come to drinking alcohol. When I really got honest with myself, I believe I was using that as my own personal excuse to have wine even though I know it’s not health promoting. I have discovered that people really do not care what I’m drinking. Most times they really don’t notice. I have found that alcohol always affects my sleep and I like sleep more than I like alcohol right now.

I tend to have just a can of sparkling soda with a slice or squirt of lime juice when I want a “cocktail”. You could have that in a wine glass potentially. Anyways just an idea and I wanted you to know you are not alone!

Erin

Thank you Erin! That's a good idea, I really don't even like the taste of alcohol and I don't like getting drunk so it really is pointless for me. I've also considered drinking kombucha as a replacement too. I appreciate it!

[courtneywagasky]

06.03.20—Wednesday

Weigh-In: 124.2

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. Ice Cream
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, Ice Cream
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods. Corn Tortillas
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Sweet Potato
- Banana
- Strawberries
- Berry Blend
- Cinnamon
- Flax
- PB Fit
- Mushrooms
- Zucchini

Lunch
- Watermelon
- Chickpea Burger
- Silken Tofu Coleslaw
- Mashed Potatoes + Cauliflower w/ Mushroom Gravy
- California Veggie Blend
- Cheeze Sauce

Dinner
- Black Beans
- Brown Rice
- Peppers
- Red Onion
- Corn Tortillas
- Salad Mix
- Pico

Snacks
- Clementines
- Vanilla Almond Milk Ice Cream
- Strawberries

Exercise
- 4.5 Mile (45 Minute) Run
- 20 Minute Walk
- 20 Minute Walk


Weight is slowly going down! I have a feeling it won't go lower than 123.8 for Friday but hopefully my body can prove me wrong.
I ran super far today without stopping, my farthest ever! It was kind of by accident but I'm really happy with it.

I had a pretty uncomfortable experience today where a man got out of his car and followed me down the street during my lunch walk. It made me really upset and angry. It's probably not the only reason but I had a "don't care" attitude later in the day when it came to food, sort of comforting. I need to get pepper spray.

Tomorrow is a new day.

[courtneywagasky]

06.04.20—Thursday

Weigh-In: 124.2

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/PBFit
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
- Sweet Potato
- Banana
- Strawberries
- Berry Blend
- Cinnamon
- Flax
- PBFit
- Mushrooms
- Zucchini

Lunch
- Salad Mix
- Chickpea Burger
- Peppers + Onion
- Ear of Corn
- Pico

Dinner
- Salad
- Brown Rice
- Lentil Bolognese
- Whole Wheat Spaghetti
- Broccoli
- Nutritional Yeast

Snacks
- Clementines
- Mango Puree Popsicle
- Grapes

Exercise
- 1.25 Mile (11 Minute) Run
- 35 Minute Arm + Abs Workout
- 30 Minute Walk
- 20 Minute Walk
- 20 Minute Walk

I started my period today so I'm a bit bloated and holding on to some extra water. Yay hormones! Today was good on the eating side. I was so full at lunch I couldn't even finish my plate and it wasn't that many calories. I really bulked up on the veggies. My breakfast was huge too but I like doing that so I don't go for snacks.
We don't have any plans to eat out this weekend so that's nice. We are going to go to the beach on Saturday for most of the afternoon so I'm already trying to plan what snacks we will bring. Hope everyone had a good day!

[courtneywagasky]

06.05.20—Friday

Weigh-In: 124.0

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). Flax/PBFit
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
- Sweet Potato
- Banana
- Strawberries
- Berry Blend
- Cinnamon
- Flax
- PBFit
- Mushrooms
- Zucchini

Lunch
- Salad Mix
- Spinach
- Broccoli
- Brown Rice
- Lentil Bolognese
- Nutritional Yeast
- Orange

Dinner
- Pineapple
- Yukon Gold Potatoes
- 4 Bean Chili
- Broccoli
- Cheeze Sauce

Snacks
- Grapes

Exercise
- 25 Minute Walk
- 30 Minute Leg Workout
- 40 Minute Walk
- 25 Minute Walk
- Yoga

I ate lunch and dinner super late today. Tomorrow we plan on going on a hike and to the beach so I'll have to figure out what to pack!

[courtneywagasky]

06.06.20—Saturday

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. Flurry
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/PBFit, Avocado
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
- Oatmeal
- Banana
- Strawberries
- Berry Blend
- Cinnamon
- Flax
- PBFit
- Mushrooms
- Zucchini

Lunch
- Peach
- Veggie Sushi Roll (Avocado)
- Fruit Salad
- Carrot Sticks
- Black Bean Hummus

Dinner
- Lentil Bolognese
- Brown Rice
- Broccoli
- Nutritional Yeast

Snacks
- Vegan Strawberry Shortcake Flurry

Exercise
- 30 Minute Walk
- 40 Minute Hike
- 25 Minute Walk

We had went to the beach today, I packed a very compliant lunch in the cooler but then we managed to leave the cooler in the living room! We had to swing by the grocery store and get some lunch which was easier than I thought. They only had a veggie roll with cucumber, carrots, and avocado and we split that. After a very long and tiring day of being in the sun we treated ourselves to some ice cream. I need treats like this or else I will definitely binge and obsess over my way of eating.

[courtneywagasky]

06.07.20—Sunday

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). Flax/PBFit
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
- Oatmeal
- Banana
- Strawberries
- Flax
- PBFit
- Mushrooms
- Spinach
- Tomatoes

Lunch
- Watermelon
- Broccoli
- Brown Rice
- Lentil Bolognese

Dinner
- Chickpeas
- Cucumber
- Tomato
- Corn
- Couscous
- Broccoli
- Black Bean Hummus

Snacks
- Peach

Exercise
- 25 Minute Walk
- 60 Minute Walk

Our washing machine is broken so my aunt was nice enough to let us come over and do laundry while we sat by the pool. Not a bad situation I'd say haha! It did take 6 hours though I had A LOT of laundry. But I packed a cooler of compliant food so that I wasn't tempted by much of her snacks. I laid out by the pool, listened to an audio book, and then walked down her very long driveway multiple times (an hours worth).

[courtneywagasky]

06.08.20—Monday

Weigh-In: 124.2

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). PBFit, Tofu
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods. Bread
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Potato
- Mushrooms
- Spinach
- Tomatoes
- Cabbage
- Strawberries
- Cheese Sauce

Lunch
- Tofu + Veggie Sandwich

Dinner
- Salad
- Chickpea Salad (Cucumber, Tomato, Corn, Peppers, Couscous)
- Asparagus
- Potato
- Chili
- Cheeze Sauce

Snacks
- Banana
- Strawberries
- PBFit

Exercise
- 1.25 Mile Run
- 30 Minute Arm Workout
- 45 Minute Walk

Today went fairly well! I had a lighter breakfast with more veggies and a small potato instead of oatmeal because I knew I'd be eating out for lunch. We finally got together as a team and had lunch in the downtown park. It was good to see everyone and my sandwich was super delicious and Starch Solution compliant, just not MWL compliant. Dinner was late because I walked the dog and ran an errand. That salad is so refreshing and yummy I'm going to try to keep it made as much as possible this summer.

[jan_npr]

I like how you post your exercise with your reports. I think I'll try to do the same since I seem to be struggling there. Have a great MWL day!

[courtneywagasky]

06.09.20—Tuesday

Weigh-In: 122.2

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). Flax, PBFit
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
- Oatmeal
- Banana
- Strawberries
- Flax + PB Fit
- Mushrooms
- Tomatoes
- Cabbage

Lunch
- Salad
- Chili
- Cheeze Sauce
- Potatoes
- Mediterranean Salad
- Ketchup + Mustard

Dinner
- Broccoli
- Cheezy Hash Brown Bake
- Mediterranean Salad

Snacks
- Watermelon
- Clementines
- Banana
- Strawberries
- PB Fit

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

Good day! I was feeling extra snacky but only had fruit to snack on. We are out of produce pretty much so I'm having to resort to frozen vegetables. Hence why my start a meal with soup, salad, or soup is not that great. I'm trying to use up everything I can before I need to go to the store. My budget needs a bit of tightening!

[courtneywagasky]

06.10.20—Wednesday

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).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods. 1 Corn Tortilla
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
- Cheezy Hash Brown Bake
- Peach
- Strawberries
- Mushrooms
- Tomatoes
- Cabbage

Lunch
- Broccoli
- Cheezy Hash Brown Bake
- Peach
- Clementine

Dinner
- (1) White Corn Tortilla
- Rice
- Fat Free Refried Beans
- Lettuce
- Pico de Gallo
- Mediterranean Salad

Snacks
- Mango Popsicle

Exercise
- 5K Run (30 Minutes)
- 20 Minute Walk
- 30 Minute Walk

I was super satisfied with all of my meals. The cheezy hash brown bake was very filling and kept me going most of the day. First day without flax OR PB Fit haha. I did have one corn tortilla but it didn't lead me to eat anymore than usual.