Below is Behavioral assessment that I will post to the Time & Adherence Group.
Hi Team Time and Adherence!
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Still usually salad / raw veggies, but a few times fruit. Still loving the cauliflower - also loving tomatoes of all kinds -- and Romaine and carrots... 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.
Yes.
Still was crunched for time this week. Used simpler approach (same as I posted last week).
Did some batch cooking over the weekend - roasted potatoes, soup, roasted veggies, cut produce (yes, this counts!), Jeff burgers.
Made some super simple plates for meals like: raw cauliflower, carrot, grape tomato with roasted potatoes. Preloaded with frozen fruit.
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.
Yes. Reduced not eliminated. A few times this week I had a controlled amount (like 1-1.5T) of California balsamic vinegar or BBQ sauce - both sugar. A few times this week I salted potatoes. 4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, of course. 5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes. 6 Eliminate any added oil.
YES. 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.
Yes. 8 Don’t drink your calories especially from juices & sugar-sweetened beverages).
Yes.9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. I didn't stuff or starve.
I think I only snacked once after dinner this week. My appetite was not what it usually is for a few days. Today, it has come back with a vengeance.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes.
* 7/7 days walked briskly
Victories, comments, concerns, questions:
Somewhat ironically, by not hyper-focusing on any certain parts of the checklist --- I did fine on all points this week. Relief!
Comments:
Welcome back,
Mark! Hope you had a great vacation!
Noella, loved your post to Beth! Thanks for sharing your successes and enjoyment of the McD food!!! (Insert love emoji)
WOW,
Wildgoose, really loved your post on the "flock" concept --- how we are all on the journey together and nobody gets left behind... (Insert another love emoji)
BambiS So fantastic that you reached 50 lbs. lost!!! YAY!!!! You've worked diligently to get there!
Rebecka22 - Hope that you are feeling a bit better each day. Covid sounds like a miserable way to start the summer.
Beth - Mark Cooper answered your questions!!
I'll weigh in with a few thoughts:
Pressed for time --- I was taking this as you didn't have time to eat your standard meal? Perhaps because I am a super slow eater. When I have to eat faster, I would choose things that are "scarf-able" --- like banana, grape tomatoes and potato fries / slices or Jeff burger.
For the pinto beans, some additional things you could try for heat / spice are: cumin, chili powder, cayenne --- or add hot sauce at the table.
A few signs of healing --- clearer skin, more energy, dropping clothes sizes, rings fit, wanted to move and could move faster, clockwork digestion, thicker hair, faster growing nails, cuts / abrasions heal faster, wake up before alarm clock, mental clarity, feeling terrific.... (probably missed some).... I continue to notice changes 14 months out.
Carol - You asked if anyone else needs constant reminders --- YES, I sure do!!
Also, what you mentioned about making your split pea soup more of a stew --- that is what I do too. It is super filling a quite tasty!!
Hope everyone enjoys the weekend!
Stephanie