Thank you so much, Artista!
I copied my Split Pea Soup recipe onto your journal. Hope you like it, if you try!!! I only eat very simple things --- so, even an apple, some carrots & romaine, and potato slices can make up a great meal!!! I have a list of about 50 McD recipes to try ---- if and when I am so inclined! Else, I stick to just assembling ingredients onto plate per the JeffN Healthy Eating Placemat and making a few simple soup / chili / bean recipes.... Cheers!
Hi Journal,
So, weekly behavioral assessment time... I am today taking full advantage of Summer Hours and have shut down my work computer. Guessing that they know where to find me, if needed... It is raining - so after writing this up going to curl up on the couch and read a bit. Got my walk in at 6AM - it was lightly raining, but my umbrella was ready!!!
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. Loving grapes and nectarines this week. Also, Roma, Kumato, and Marzetti tomatoes. Yum! 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.
Continued with SIMPLE SIMPLE SIMPLE.
I made spaghetti 50/50 with roasted veggies and Pomi NSA tomato sauce. Delicious! Need to make this more often.
Also, made a pot of Sloppy Lentils (from this website) that were great with either: potato, rice, or on Romaine based salad.
Have eaten through most of my batch of Jeff burgers and will need to make more this weekend. Had with salad or roasted veggies.
Breakfast every day included Split pea soup... (perhaps I have a problem here... )
Ate way too many roasted potatoes to quantify. Think that I go through approaching 15 lbs. / week. Had these with raw or roasted veggies / fruits.
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. Think I only used salt this week a few times on 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 still keep potato slices and a soup in the refrigerator. If I get hungry at an off-meal time, I either eat potato and fruit or veggie OR a cup of soup. This has been really helpful to keep overall eating on track.
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
Lots of beautiful weather this week! Not too hot...
Victories, comments, concerns, questions:
Thank you for this feedback last week,
Mark!
Yes, it is amazing and interesting as well! Have continued on the same this week. Feels good to relax a bit and remain committed but not hyper-focused on any individual thing.
Mark Cooper wrote:VegSeekingFit - Awesome efforts, Stephanie! Isn't it interesting how sometimes taking a step back, relaxing a little, and concentrating on the fundamentals can deliver such great results? You have put in the work diligently over a significant period of time, and now all that focus and attention is paying off in the form of a solid, durable routine, strong habituation, and that feeling of relief.
Victory - I still feel FANTASTIC... Actually, part of this is almost being "un-bothered"... For instance, having busiest time in a LONG time at work with a huge project just going live and I am unbelievably calm... (and thinking to myself like - it's not brain surgery... it will all work out....
)... All is working fine with this mindset. Also, have hit 46 lbs. lost over the past 14.5 months. Had been on a "plateau" for maybe 3 months and then with better
adherence have lost 5 lbs. in past 4 weeks. So, this reinforces to me
Time & Adherence.
BambiS - I LOVE the Farmers Market too.
What is your favorite? I am loving the blueberries, nectarines, tomatoes, onions, purple cauliflower...
Noella - YAY!
Glad that you are enjoying your vacation and doing so well. Seaside home sounds lovely!!!
Rebecka22 - Hope you are feeling better.
Try to hang in there without feeling down on yourself! When I got sick last September, took me at least a few weeks to get back on track.
Keep going everyone!!!! Hope you each have a wonderful weekend!!!
Cheers,
Stephanie