Dr. McDougall's Online Discussion Board

06.24.20—Wednesday

Weigh-In: 122.8

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
- Strawberries
- Watermelon

Lunch
- Pesto Pasta
- Broccoli
- Zucchini
- Mixed Greens
- Hummus
- Cucumber

Dinner
- 1/2 Pesto Pasta, Broccoli, Zucchini
- 1/2 FOK Sweet Potato + Polenta
- Mushroom + Tomato Sauce
- Romaine
- Hummus / Dijon Mustard Dressing
- Cucumber

Snack
- Cherries
- Strawberries
- Watermelon

Exercise
- 30 Minute Yoga
- 25 Minute Walk
- 20 Minute Walk
- 25 Minute Walk
- 20 Minute Yoga

Today is the anniversary of my little brother passing away. So I'm not in the best mood this week. Still pushing through though and trying to adjust comfort food.

06.25.20—Thursday

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
- Zucchini
- Mushrooms
- Cauliflower
- Spinach
- Bread
- Banana
- Strawberries
- PB Fit

Lunch
- Salad
- Sweet Potato Polenta
- Mushroom Sauce

Dinner
- Hummus w/ Rice Crackers
- Mixed Greens
- Pasta
- Vegan Meat Pasta Sauce
- Vegan Parmesan Cheese
- Baguette

Snack
- Cherries
- Strawberries
- Brownie

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

We had date night where my partner and I go to this specialty grocery store and pick out our meal based on what we like at the store. Tonight it was a pasta dish and dessert. We do this once a month.

06.26.20—Friday

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
- Banana
- PB Fit

Lunch
- Orange
- Wonder Noodles
- Hummus
- Broccoli
- Vegan Parmesan Cheese
- Baguette

Dinner
- Mixed Greens
- Broccoli
- Pasta
- Wonder Noodles
- Vegan Meat Pasta Sauce
- Vegan Parmesan Cheese
- Baguette

Snack
- Cherries
- Watermelon
- Strawberries
- Brownie
- Iced Coffee

Exercise
- 30 Minute Legs
- 20 Minute Walk
- 45 Minute Walk

I ate last night's leftovers for dinner. I cut it in half and added very low cal wonder noodles to it and extra veggies. I wasn't very hungry in the morning because of the big dinner.

AnnetteW wrote: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.

Hi Annette! I apologize I didn't see this until scrolling through for my weekly check-in. I follow a workout guide book by https://marieasyfitness.com/. I've been following her gym workouts for about a year now and since the gyms have closed I've moved to her home workout guides. She has a sale at the moment where they are $10 each! The workbook is split. so that you are doing 4, 30(ish) minute exercises a week.

Monday: Arms + Abs
Tuesday: Legs (Quads or Booty depending)
Wednesday Rest
Thursday: Arms + Abs
Friday: Legs (Quads or Booty depending)

It's a really quick but efficient workout for any level of physical fitness. You should check it out!

Other workouts I do is try to get out to walk at least 3 times a day. Even if it's short 20 minute walks up and down my street. I also do Yoga with Adrienne on youtube about 4 times a week and practice headstands haha!

I used to run but I noticed I would gain more weight after every session and I read of higher cortisol levels after running and how walking can lower cortisol levels instead! Running wouldn't really motivate me, I run from time to time but not as religiously as before.

Let me know if you are curious about anything else!

Thanks for the workout information, I might give it a go. I tend to do my own thing and then I get stuck in a rut and don't push through harder. I have been doing a Yoga With Adrienne program, Home, and today will do Day 8. I'm not doing them daily, maybe 4x a week, but I'm pleased to be back to a regular yoga routine, and the ones in this workout are under 30 min which is also nice for getting started.

06.27.20—Saturday

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
- Banana
- Berry Blend
- Romaine
- Spinach
- Flax

Lunch
- Iced Coffee
- Vegan Ice Cream

Dinner
- Flat Bread
- Marinara
- Vegan Parmesan Cheese
- Spinach
- Mushroom
- Onion
- Hummus

Snack
- Watermelon

Exercise
- 45 Minute Walk

06.28.20—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
- Banana
- Berry Blend
- Spinach
- Flax
- Muffin

Lunch
- Wonder Noodles
- Marinara
- Mushrooms
- Spinach
- Cauliflower
- Broccoli
- Vegan Parmesan
- Raspberries

Dinner
- Dr Praeger's Veggie Burger
- Bun
- Mixed Greens
- Sweet Potato
- Hummus

Snack
- Muffin
- Watermelon

Exercise
- 45 Minute Walk
- 20 Minute Walk
- 25 Minute Walk

06.29.20—Monday

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
- Muffin
- Oatmeal
- Banana
- Strawberries
- Blueberries

Lunch
- Dr Praeger's Veggie Burger
- Wrap
- Mixed Greens
- Sweet Potato
- Yukon Gold Potato
- Broccoli
- Hummus
- Raspberries

Dinner
- Mushroom + Cauliflower Taco Meat
- Rice
- Black Beans
- Corn
- Mixed Greens
- Pico
- Cheeze Sauce

Snack
- Watermelon
- Cherries
- Strawberries

Exercise
- 30 Minute Arms + Abs
- 20 Minute Walk
- 20 Minute Walk
- 15 Minute Walk

Finally caught up posting. I don't think I will be weighing in this week due to me eating more Starch Solution than MWL.

07.03.20 Friday's Weigh-In
122.2
Change: -0.4 lb



Hello! I took a little break from logging and decided to retire my old thread and move to a new one. I have been noticing that I am eating more Starch Solution and not MWL over the past couple weeks so I wanted to stay true to my title. This will have days of MWL and days of SS so I will try my best to note what is what on this platform. Happy eating!

07.05.20—Sunday (Starch Solution)

Weigh-In: 124.2

Breakfast
- Latte
- Apple

Lunch
- Mixed Greens
- Pasta (Brown Rice + Chickpea)
- Basil Cream Sauce w/ Spinach + Artichoke
- Broccoli

Dinner
- Summer Rolls: Spinach, Tofu, Avocado, Cucumber, Carrot, Micro Greens
- Rice
- PB Fit Peanut Sauce
- Sweet Thai Chili Sauce

Snacks
- Carrots
- Vegan Ranch
- Pineapple
- Cherries
- Berries
- Banana

Exercise
- 30 Minute Walk
- 15 Minute Walk
- Yoga

It is was WAY too hot to do more of my walking outside. I was able to practice some headstands in my yoga practice!

07.06.20—Monday (Starch Solution)

Weigh-In: 123.2

Breakfast
- Almond Milk Latte
- 1/4 Banana
- Blueberries
- Orange

- Sourdough
- Vegan Cream Cheese
- 1/2 Zucchini
- Broccoli
- Mushrooms
- Spinach
- Broccoli Sprouts

Lunch
- Mixed Greens
- Broccoli
- Rice
- Chickpeas
- Broccoli Sprouts
- Tomatoes
- Cucumbers
- 1/4 Avocado
- PB Fit Peanut Sauce
- Sweet Thai Chili Sauce

Dinner
- Chickpea Penne
- Cheese Sauce
- Asparagus

Snacks
- Watermelon
- Nice Cream
- Cookie
- Granola

Exercise
- 30 Minute Arm Workout
- 30 Minute Walk
- 15 Minute Walk

I'm so ready for this heat to be over. I'm freezing all of my fruit so I can have cold and healthy snacks.

Retiring this thread! I am posting the rest of my entries in the journal Courtney's Daily Journal (if you care haha!).

Do you want me to merge the 2? If not do you want to keep the old one or if not, have it deleted?

Let me know
Jeff

JeffN wrote:Do you want me to merge the 2? If not do you want to keep the old one or if not, have it deleted?

Let me know
Jeff

Hi Jeff! If you could merge the two that would be fabulous. I wasn't sure how. Thanks for offering!