Dr. McDougall's Online Discussion Board

Posted: **Mon Jan 02, 2023 8:26 am**

I'm focusing on this year to get my eating and exercise in order so I can lose weight and keep it off. I will post everything I eat along with my exercises and a weekly weigh-in. I am working to establish healthy habits for the rest of my life.

Posted: **Mon Jan 02, 2023 8:29 am**

Week 1/weight (pounds): 262.8
Sunday: Spent all day traveling from Virginia to Savannah to Atlanta.

Monday breakfast: oatmeal & Dr. Praeger burger, 1/2 granola bar
Lunch: knishes, kidney beans, hummus, trail mix
Dinner: brown rice, kidney beans, mixed vegetables, kiwi
Snacks:
Exercise:
Tuesday breakfast: brown rice, Dr. Praegers veggie burger, Novick bean burger
Lunch: hummus, pita sandwich
Dinner: apple, sweet and red potatoes, red cabbage, plant sausage
Snacks: granola and almond milk, Starbucks Doubleshot energy drink
Exercise:
Wednesday breakfast: lentil vegetable stew, banana
Lunch: kidney beans, brown rice, mixed vegetables
Dinner: chili, whole wheat bread, crackers, biscotti
Snacks: Starbucks Doubleshot energy drink, red bell pepper, almonds
Exercise:
Thursday breakfast: oatmeal, banana, 2 Novick bean burgers
Lunch: chicken tacos and beans
Dinner: 2 beers, Dr. Praeger veggie burger on whole wheat bread, 1 yellow bell pepper, 2 fudge oatmeal cookies
Snacks:
Exercise:
Friday breakfast: potatoes
Lunch: brown rice, trail mix, protein bar
Dinner:kidney beans, brown rice, mixed vegetables, banana, oatmeal fudge cookies
Snacks:
Exercise: Egoscue exercises, 20 minutes, Walk 30 minutes
Saturday breakfast: green smoothie, chocolate muffin
Lunch: vegetable wrap, 3 macarons
Dinner: kidney beans, brown rice, mixed vegetables, banana
Snacks:
Exercise: Egoscue exercises 45 minutes

Notes: Off to a rough start. I was completely exhausted from family gatherings for 2 weeks and all of the driving. I find it most difficult to stay on track when fatigued and stressed. I spent Sunday morning preparing food for the week. FOK spinach, sweet potato lasagne, WFPB muffins, legumes and buy fresh vegetables and fruit for snacks.

Posted: **Wed Jan 04, 2023 10:33 am**

Week/weight (pounds):
Sunday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Monday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Tuesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Wednesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

Posted: **Sun Jan 08, 2023 1:15 pm**

Repeat post

Posted: **Tue Jan 10, 2023 6:45 pm**

Chumly wrote:Week 2 (1/8/2022) /weight (pounds):
Sunday breakfast:
Lunch: FOK lasagna, 2 WFPB muffins
Dinner: FOK lasagna, mung beans, banana
Snacks:
Exercise: Egoscue exercises - 20 minutes
Monday breakfast: Green smoothie
Lunch: Chipotle brown rice, beans and vegetables
Dinner: Thai brown rice with tofu and vegetables, popcorn, WFPB muffin
Snacks:
Exercise:
Tuesday breakfast: two WFPB muffins, banana
Lunch: two slices cheese less pizza with broccoli and jalapeños
Dinner: bean burger
Snacks:
Exercise:
Wednesday breakfast: banana, walnuts
Lunch: Thai tofu, veggies & brown rice
Dinner: FOK lasagna, mung beans, oatmeal chocolate cookie
Snacks: banana, almonds
Exercise:
Thursday breakfast: green smoothie, mung beans
Lunch: FOK lasagna, mung beans, raw carrots
Dinner: tofu, mixed vegetables, white rice, black bean brownies
Snacks:
Exercise: Egoscue exercises, 17-minute walk
Friday breakfast: banana, black bean brownies
Lunch: chicken tacos, rice and beans
Dinner:FOK lasagna, mung beans, apple, WFPB muffin
Snacks: donut
Exercise:
Saturday breakfast: oatmeal with strawberries & maple syrup, black bean brownie
Lunch: FOK lasagna, French bread & hummus, mung beans
Dinner: French bread, falafel and hummus, WFPOB muffin
Snacks:
Exercise: 20 minutes gym - various exercises.

Notes:

Posts: 1352
Joined: Wed Jan 30, 2008 9:05 am
Location: Atlanta, Georgia
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Posted: **Fri Jan 13, 2023 9:52 am**

Hi Michael,

Glad you started up a journal here! Hope that you are finding it helpful.

Just wanted to drop in and say "hi" and "keep going"! Wishing you a wonderful 2023.

Best,
Stephanie

Posted: **Fri Jan 13, 2023 10:08 am**

VegSeekingFit wrote:Hi Michael,

Glad you started up a journal here! Hope that you are finding it helpful.

Just wanted to drop in and say "hi" and "keep going"! Wishing you a wonderful 2023.

Best,
Stephanie

Hi Stephanie!

Thank you for dropping by! I feel like I've made some progress from last week. The two previous weeks were pretty bad! I'm getting into a rhythm with the food prep. We've had a lot going on at work this week so I've eaten out a lot, but I'm going to cut down on that next week.

Michael

Posted: **Fri Jan 13, 2023 6:07 pm**

Michael, can I steal your week template? I think it would work for me.

Posted: **Sat Jan 14, 2023 3:55 am**

Sure!

Posted: **Sat Jan 14, 2023 10:13 am**

Thanks much! Have an excellent day!

Posted: **Sun Jan 15, 2023 2:04 pm**

Week 3 (1/15/2023/weight (pounds): 259 3.8 lbs lost!
Sunday breakfast: mung beans, WFPB muffin
Lunch: FOK lasagna
Dinner: banana, Chex mix, bean soup
Snacks:doughnut
Exercise: 48-minute hike
Monday breakfast: oatmeal with sunflower seeds, cinnamon on and brown sugar, potatoes, lentils
Lunch: bean soup, French bread, banana
Dinner: 12-grain and lentil mix, banana, walnuts
Snacks:
Exercise:
Tuesday breakfast: FOK lasagna, green smoothie
Lunch: pasta fouggoul, raw veggies, banana
Dinner: bean burger, fries, black bean brownies
Snacks: banana, raw veggies
Exercise:
Wednesday breakfast: lentil flatbread, vegetables, tofu and rice noodles
Lunch: bean burger, fries, mango juice
Dinner: rice noodle salad, wfpb muffin
Snacks:
Exercise:
Thursday breakfast: oatmeal with strawberries, lentil flatbread
Lunch: rice noodle salad, raw vegetables, apple
Dinner: Dr. Praeger bean burger & 2 slices whole wheat bread, raw veggies, baked beans, collared greeans, 2 beers
Snacks:
Exercise:
Friday breakfast: 12-grain & lentil blend with banana, walnuts, cacoa nibs & maple syrup
Lunch: pasta faggoul, banana, raw vegetables
Dinner: bib bim bap with tofu, black bean brownies
Snacks:
Exercise:
Saturday breakfast: 12-grain & lentil blend with banana, walnuts, cacoa nibs & maple syrup
Lunch: pasta faggoul, raw vegetables, potatoes
Dinner: potatoes, bean burger, whole wheat bread
Snacks: 2 wfpb muffins
Exercise:

Notes: I spent about 4 hours preparing food for the coming week. Some went into the refrigerator and some went in the freezer.I made some potato/vegetable stew with tofu and tempeh, chili, potatoes, wfpb muffins.

I haven't been exercising much. I've been trying to focus more on the food. I am setting a habit starting the next week to exercise a minimum of 15 minutes a day, 5 days a week.
Chumly

Posts: 1356
Joined: Wed Jan 30, 2008 9:05 am
Location: Atlanta, Georgia

Posted: **Fri Jan 20, 2023 4:58 pm**

Hi Michael, :-D

Love how organized your journal is!! It helped me a ton to list all of my food and exercise (for many months)!!!

Looks like you are starting off the year in such a positive way!

Hope you have an amazing weekend!

Best,
Stephanie

Posted: **Sun Jan 22, 2023 10:44 am**

VegSeekingFit wrote:Hi Michael,

Love how organized your journal is!! It helped me a ton to list all of my food and exercise (for many months)!!!

Looks like you are starting off the year in such a positive way!

Hope you have an amazing weekend!

Best,
Stephanie

Hi Stephanie,

Thank you! It's helped me eat better knowing that I have to write it all down for everyone to see. I like the idea of having a whole week's log in one post so I can easily review the whole week. The past two weekends have been helpful. I have set aside 3-4 hours to prepare several dishes. I definitely do better with variety. There are times in the past that I've spent less time and had little variety (1-2 dishes). The result was always boredom after the first 2-3 days of eating the same food. I am planning to do this every weekend and have enough prepared to have some excess so I have more variety as time goes on. I'm focusing on creating the healthy habits of food preparation and now regular exercise.

Michael

Posted: **Sun Jan 22, 2023 10:47 am**

Week 4 1/22/2023 /weight (pounds): 258.2 4.6 lbs lost!
Sunday breakfast: wfpb muffin, lentil flatbread, potatoes
Lunch: lentil flatbread, potatoes, hummus
Dinner: 2 slices whole wheat bread, hummus, veggie stew, black bean brownie
Snacks: wfpb muffin
Exercise: 35 minutes 6% incline treadmill (1.8 miles)
Monday breakfast: chili, potatoes, lentil flatbread
Lunch: rice noodle salad, raw vegetables, chili, lentil flatbread. Note: was very hungry in the afternoon. Needed to pack more healthy food.
Dinner: blackberries, vegetarian sushi (Veggie Maki combo)
Snacks: trail mix, hot cocoa
Exercise: 21 minute walk, 27-minute Egoscue warm-up: https://www.youtube.com/watch?v=L1BnJnEcHV8
Tuesday breakfast: potatoes, tofu, wfpb muffin, oatmeal cookie
Lunch: grilled chicken sandwich, baked potato
Dinner: Dr. Praegers veggie burger, whole wheat bread, raw veggies, apple, walnuts
Snacks: black bean burrito
Exercise:
Wednesday breakfast: black bean burrito
Lunch: vegetables, tofu and white rice, raw vegetables and walnuts
Dinner: veggie burrito, rice, beans, corn chips, salsa, beer
Snacks:
Exercise: 20 minutes Egoscue exercises - https://www.youtube.com/watch?v=L1BnJnEcHV8
Thursday breakfast: potatoes, tofu, wfpb muffin
Lunch: veggie soup, raw vegetables, lentil flatbread, walnuts & pumpkin seeds
Dinner: Mexican chicken and rice
Snacks: donut, cheeseless pizza
Exercise: walk 22 minutes
Friday breakfast: 2 wfpb muffins, tofu, banana
Lunch: black bean burger, fries
Dinner: raw carrots, banana, lentil flatbread, steamed mixed vegetables, 2 beers
Snacks:
Exercise:
Saturday breakfast: potatoes, tofu banana
Lunch: 2 bean burritos, smoothie
Dinner: 2 Dr. Praeger's veggie burgers in whole wheat wrap, 2 bananas, 1 wfpb muffin
Snacks: bowl of cereal & almond milk
Exercise: 75-minute hike

Notes: 176 minutes exercise, 5 days per week
Becoming more consistent with the food. I am working towards having non-starchy vegetables at at least 2 meals per day, raw or cooked.

Posted: **Tue Jan 24, 2023 10:33 am**

An insightful and very important observation...

Chumly wrote:I definitely do better with variety. There are times in the past that I've spent less time and had little variety (1-2 dishes). The result was always boredom after the first 2-3 days of eating the same food

... and a well-rounded solution!

Chumly wrote:I am planning to do this [set aside 3-4 hours to prepare several dishes] every weekend and have enough prepared to have some excess so I have more variety as time goes on. I'm focusing on creating the healthy habits of food preparation and now regular exercise.

This might be a little tricky to implement, and will take some trial-and-error, but once you've got it nailed down it will become much easier. :-P

Wishing you peace and balance.

Cheers,
sirdle

P.S. It might make your weekly template more readable if you inserted a blank line between days... and maybe make the days bold? Just a suggestion.

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