Hi Heidi!!! Thanks for kind comments!
Hi Beth!!
Thanks so much and you go girl! My son is an awesome person and totally one thing that I know that I have done right in the world (raising him). Yes, 5k = (roughly) 3.1 miles… We were doing a virtual 15k without reporting back time or anything (I got official stuff to be in person, but nobody wanted to go with me) – just trying to make sure completed at actually over the 9.3 miles… No sandbagging!!!
I did the recording food (just listing foods, not measuring) for maybe 90% of the days (about 18 months) --- until I just stopped (obviously not required by this program but was getting some info from this previously). I am now putting it into my “So What” / Don’t Worry category (along with counting calories, assessing nutrient sufficiency, etc.) --- where it was interesting to me in the beginning to see what meals worked for me and even later --- seeing how my eating evolved to mostly eliminate condiments, etc. and get less fussy with recipes. I also stopped recording exercise – just making sure to not be sedentary…
Hi Journal!
I do focus on not having goals right now in this space (beyond managing weight in range / adjusting veggie and fruit / starch ratio). Just to follow holistically the checklist behaviors. I think about this sustainability concept and the simplicity concept (or the opposite = onerous)… So, opportunities there that I see that make sense for me to adjust… doing it as identified.
Thinking of 2 NSV’s this week: 1) Can walk a clip comfortably and could go farther --- my legs do not rub together (which they did at beginning of this journey) and 2) Super calm – had 2 work things yesterday that I would have previously fretted a bit about --- but no worries, and walking the walk here – not just saying. One was facing down 12 (potentially) angry men… Unscathed and good outcome!
Here are a few food pics…
Calling these pretty potatoes!! They are fingerlings and were super easy to make. Just give them a bath and then chunk and roast them. A keeper!!!
Pretty awesome alternative to oatmeal!! This was first iteration – have made it a bit bigger and creamier.
Had a couple rice / roasted veggie plates. This was my one that used white rice (not compliant, mistake)…
Sometimes I don’t pay attention and pictures help me. So, trying to ramp up the starch – not quite achieved here. I split this into two meals and added a plate of potatoes.
Beautiful purple oatmeal soup! Have to love it!!!
Below is Behavioral assessment that I will post to Time & Adherence group for 11/11.
Hi Fellow Team Time & Adherence Travelers,
Hope that everyone is having an awesome week!!!! Overall, I’m feeling very positive about following the behaviors this week. So, YAY to that! Hope everyone else is as well!
1 Start each meal with a soup and/or salad and/or fruit.
Mostly not. 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.
MOSTLY, YES. Dinging myself for a dumb thing. I did have a meal with white rice (my bad, husband made it and I didn’t realize, but perhaps should have). Anyway, just calling that out for what it is. Anomaly, not on-going issue. Guess I just better make my own rice! Otherwise, ate lots of oatmeal and fruit, potatoes, vats of veggie / bean soups, salad, roasted veggies, fruit. Tried the Rave apples this week --- hmm… a bit tart. A shout-out to [b]WildGoose – came face to face with Bob’s Red Mill Creamy Buckwheat last weekend and remembered it on your “products you like” post from last month --- pretty darn delicious --- thumbs-up!!! [/b]
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. For this week, I used no sugar, but did salt some potatoes. I do totally eat more potatoes with the salt which is fine for me right now, but may do this putting ½ teaspoon in a jar with some other spices to make sure I am not over-doing sodium.4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes. 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 –no stuffing or starving. I am unlikely to ever stuff (never been a volume eater) --- and I am calling it hunger if that cup of veggie / starch soup is attractive. This is working fine for me – so I don’t worry about it (anymore). 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. Walked briskly 7/7 days. Still loving the “crunch, crunch, crunch” when walking through the leaves (but it’s almost OVER)! Have continued to collect fleece for chillier walks --- if anyone is in same colder weather situation, check out Target --- fleece and sweater lined tights (will fit under any pants) and particularly awesome --- “over the knee” socks – soft and warm. OK, commercial over… Just trying to dress like a polar bear when needed… Victories, comments, concerns, questions:
Rebecka22 – I am totally with you on instinct to deal with stress!!! OMG… Not sure if helpful, sometimes I will boil ginger chunks in hot water (since you aren’t liking tea) – has kind of a subtle spicy taste… Also, soup always serves a bit as “comfort food” to me when sick or wanting warm something! Honestly, finding comfort now in “happy” Spotify playlists and laughing…
Everyone --- Does anyone have any specific food plans for Thanksgiving food? OMG – it is coming up quickly! I’ve been asked to bring hummus / veggie tray to event – hummus is MWL ok (except have to be conscious of sodium in the hot sauce – TJ’s has a good low sodium one…). Was thinking to do a tray of potatoes or sweet potatoes as well. Maybe I will bring fruit too…
Appreciate this group. Thank you, Mark for your support!!! Also, thanks to all moderators and participants!!! I continue to learn and grow from everyone’s experience and feedback. Hope you all have a wonderful weekend!
Best,
Stephanie