What I'm Eating - MWL

[Qwerty988]

I'm weaning myself off Cronometer, which has felt like too much of a burden lately. Not measuring out portions of everything scares me, but I can't see doing that the rest of my life!

So I'm going commando -- but still need some accountability on a daily basis. Okay, here goes!

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Weekly Starting Weight: 171
Weekly Ending Weight: 172.4
Total Loss/Gain: +1.4

Sunday 3/5/17:

B: oat groats w banana, spinach, blueberries & flax
L: big salad w brown rice and creamy dressing
D: salad, rice & beans
S: cold potatoes w mustard
cold sweet potatoes

Exercise: NordicTrack ski machine, 32 mins

Monday 3/6/17:

B: big mixed salad w brown rice and creamy dressing
L: salad, rice & beans
D: Steamed broccoli and kale w brown rice and oat sauce
S: cold sweet potato

Exercise: NordicTrack ski machine, 32 mins
Free weights, 25 mins

Tuesday 3/7/17:

B: oat groats w banana, spinach, blueberries and flax
L: big mixed salad w brown rice and creamy dressing
D: salad, rice & beans
S: steamed potato, broccoli & kale w brown rice and oat sauce

Exercise: 32 mins NordicTrack ski machine
15 mins free weights

Wednesday 3/8/17:

Well, I'm nervous about the impact of not weighing and measuring out my portions, plus throwing all this new exercise into the mix. I was working my way up to 20 mins on the old NordicTrack, but just upped it to 30 mins and started with the free weights this week. I did a mid-week check and I'm up a few pounds.... yikes!! On the other hand, I know this isn't me. I'm not obsessed with weight loss, I never even owned a scale before a few weeks ago. I'm doing this for my health and for the long-term.

I know I'm doing the right thing by eating this way and learning to trust my body instead of relying on calorie counting and portion control. I'm doing the right thing by exercising more and picking up the free weights too. If I stay on this course, over the next year,I'll lose my excess weight.

I know these things to be true. Just kind of wish I wouldn't have gained this week.

Time for some YouTube therapy! Here's what I'm watching:
Chef AJ and Dr. Lisle on weighing & measuring: https://www.youtube.com/watch?v=6_x_c-pac9Y
How to Lose Weight Without Losing Your Mind: https://www.youtube.com/watch?v=xAdqLB6bTuQ&t=502s


Wednesday 3/8/17:

B: oat groats w banana, blueberries, spinach & flax
L: salad, broccoli cheez soup, pizza potatoes
D: salad, rice & beans
S: grapes

Exercise: 32 mins NordicTrack

Here's the soup recipe if anyone's interested (I added salt) https://www.youtube.com/watch?v=mYI_j2uhPJw&t=5s

[Qwerty988]

Thursday 3/9/17:

B: oat groats w banana, blueberries, spinach & flax
L: salad, enchilada chili (soooo good! )
D: salad, enchilada chili
S:

Exercise: NordicTrack, 28 mins
Free Weights, 20 mins

Seriously, this chili is amazing! Really creamy. Here's the recipe, if anyone's interested (another High Carb Hannah recipe): https://www.youtube.com/watch?v=2pmY9h51i1U

It's going to be a challenge to control myself and not overeat that chili the next few days. Hopefully my son will love it and chow down on it too....

[Qwerty988]

Friday 3/10/17

B: giant salad w brown rice and creamy dressing
L: enchilada chili, grapes
D: enchilada chili, sweet potato, broccoli
S: broccoli cheez soup

Exercise: Taking the day off!

This week I'm up 1.4 pounds

I know I've been true to the program though, so I'm just going to keep on working out hard and eating right. Hopefully I'll start losing again once my body adjusts to the new workouts!

Edit to add: I just looked at my old weight and saw I was up 2.4 pounds on Wednesday, which means I've actually lost a pound since then! I think this means my body's already in recovery mode and I'm feeling more optimistic that I'll continue to lose.

[Qwerty988]

Weekly starting weight: 172.4
Weekly ending weight: 172.4
Total Loss/Gain: 0


Saturday 3/11/17

B: steamed sweet potato & kale w brown rice and oat sauce
L: big salad w brown rice
D: (not hungry)
S:

Exercise: NordicTrack, 32 mins
Weights, 20 mins

4 years ago, I tore my left rotator cuff (it happened in my sleep, weird!) and was unable to fully raise that arm for about a year. The pain was ridiculous! And full recovery took about 1-1/2 years. During this time I was also busy caring for a sick parent and stopped all forms of exercise for fear of re-injuring myself. I was also comfort-eating and gained a lot of weight. As of December 2016, my level of fitness was nonexistent. So....... this is all a long way of saying how incredibly grateful I am to be using my trusty old ski machine again Not to mention using free weights and a barbell!!!! Not so bad for 55.

If anyone's interested, here's how I make Oat Sauce. It's really good on steamed greens, white or sweet potatoes and rice

Oat Sauce:
1/2 cup rolled oats
1 cup water
4 Tbs soy sauce
4 Tbs lemon juice
1-2 cloves garlic

Blend till smooth. Voila!


Sunday 3/12/17

B: oat groats w banana, blueberries, spinach & flax
L: salad, enchilada chili & sweet potato
D: big salad w brown rice & creamy dressing
S:

Exercise: NordicTrack, 32 mins

[Qwerty988]

Monday 3/13/17:

B: oat groats w banana, blueberries, spinach & flax
L: salad, dal & brown rice
D: Birthday Margeritas -- OFF PLAN
S: toasted corn tortillas with salsa & pinto beans

Exercise: Weights, 25 mins

Tuesday 3/14/17:

B: salad, dal & rice
L: steamed sweet potato, broccoli & kale over rice w oat sauce
D: Corn tortillas with salsa, wine! OFF PLAN
S:

Exercise: NordicTrack, 25 mins

Okay, so it's my 55th birthday and I've decided *not* to make those delicious black bean brownies because I'd probably end up eating most of them myself. Food-wise, I think I'll be mostly-compliant today, but I'm probably having some wine tonight. I did a short workout just to off-set some of those extra calories, but I'm pretty much expecting a zero weight loss this week

[Qwerty988]

Wednesday 3/15/17:

B: rice & dal
L: 2 bowls minnestrone
D: big salad w brown rice
S: minnestrone

Exercise: Weights, 25 mins

Birthday party-ing is over, looking forward to getting back on track.


Thursday 3/16/17:

B: rolled oats w banana, blueberries, spinach & flax
L: salad, enchilada chili & rice
D: minnestrone, enchilada chili & rice
S:

Exercise: NordicTrack, 28 mins
Weights, 25 mins

Oh geez.... I honestly think I'm sabotaging myself by making such a delicious chili. I'm under a great deal of stress due to a housing issue that should be resolved this week.... but while I wait it out, I'm prone to comforting myself with food (and alcohol, as evidenced this week).

On a happier note, I'm really so excited about my new weights! The bench arrived Tuesday but we haven't assembled it yet. Just using the barbell has been a real treat. My arms are feeling firmer... if a little sore!

[Qwerty988]

Friday 3/17/17:

B: enchilada chili & rice (oh dear, I'm obsessed)
L: big salad w brown rice, baked sweet potato w enchilada chili on top
D: oatmeal w banana, blueberries & flax
S:

Exercise: Too sore to move! Taking the day off

If anyone's interested, I made up this delish salad dressing:

Ginger-Miso-Carrot Salad Dressing

3 large chopped carrots
1 tsp powdered ginger
2 Tb miso paste
1 cup water
2 pitted dates
1 Tb rice vinegar
1 Tb peanut butter powder

Throw everything in a blender and blend till smooth and creamy!

[Qwerty988]

Weekly Starting Weight: 172.4
Weekly Ending Weight: 171.8
Total Loss/Gain: -0.6

Saturday 3/18/17:

B: rolled oats w blueberries, banana & flax
L: salad, steamed broccoli w oat sauce, potato w enchilada chili
D: miso-veggie soup over rice
S: cold potatoes w mustard

Exercise: The shoulder I injured a few years back is still sore, so I'm not getting on the NordicTrack today or trying any weights.
Hopefully the extra day of rest will do the trick!

[Qwerty988]

Sunday 3/19/17:

B: steel cut oats w banana, blueberries & flax
L: big salad w brown rice, spicy miso soup
D: cold potatoes w mustard, spicy miso soup
S: more spicy miso soup

Exercise: 30 mins NordicTrack
Weights, 10 mins

Wooo hoooo my shoulder's all better today!!

I can tell I'm starting to lose weight again. Watched this excellent interview with Dr. Lisle (https://www.youtube.com/watch?v=j1fj39DytKY) which was suggested this week in the March Weigh-In group. In it, he talks about meeting daily targets instead of being so hyper-focused on the numbers on the scale. I love this simple approach -- athough I worry that I'll find a way to somehow sabotage my way around it.

[Qwerty988]

Monday 3/20/17:

B: steel cut oats w banana, blueberries & flax
L: spicy miso soup, cold potatoes w mustard
D: veggie stir fry w brown rice
S:

Exercise: None today!

[Qwerty988]

Tuesday 3/21/17:

B: steel cut oats w banana, blueberries & flax
L: salad, spicy miso soup, cold potatoes w mustard
D: salad, steamed potatoes and broccoli w cheez sauce
S:

Exercise: NordicTrack, 25 mins
Weights, 20 mins

So psyched to be using weights again! I upped the intensity on the ski machine, so am gradually working my way back to 30 mins.

Okay I've been using this creamy dressing on my salads, and it's just outrageously delicious. I based it on Chef AJ's house dressing, but made some adjustments to get the calorie count down:

House Dressing Lite:

2 pitted dates
1/4 cup dijon mustard
1/4 cup soy sauce
1/4 cup lemon juice (bottled is fine)
1/4 cup nutritional yeast
1/2 cup rolled oats
1 cup water

Blend till creamy...... oooh la la! Really almost *too* good

[Qwerty988]

Wednesday 3/22/17:

B: steel-cut oats w banana, blueberries, spinach & flax
L: salad, steamed potatoes & broccoli w cheez sauce
D: big salad w brown rice
S: rice bowl w canned tomatoes, frozen veggies & kale

Exercise: 0

Today I'm feeling disheartened and like I shouldn't even be posting my menus because my weight hasn't gone down since I stopped using Cronometer. It's really just stayed the same. I feel like my food is too delicious and I eat too much of it, more than I need, because it tastes too good.

Well, I'm also cooking for my teenager -- so there's no way I'm going to stop making this food as tasty as possible. Last night I made him potatoes and broccoli w cheez sauce.... and he told me he's decided he loves broccoli!

I''ve increased my exercise -- time, frequency and intensity -- and also drastically increased the amount of greens and non-starchy veggies I take in every day. I feel like the only options I have right now are to either start measuring out my portions again.... or do something like a Mary's Mini or a potato cleanse. Well, I've done a potato cleanse for 10 weeks and while I did lose weight on it, in the end I gained it all back. Frankly I'm just sick and tired of being on a cleanse -- or a fast or a diet -- and having to restrict myself that way. I'm 55 years old and I just want a sustainable way of eating already. I want to be able to enjoy variety and eat as much as feels right to me. It doesn't even seem like I eat so much. I never feel stuffed. For the most part, I think I eat pretty simply.

Okay, rant over. So I guess I have three choices to get past this plateau: Mary's Mini, potato cleanse or Cronometer..... hmmmm.

As an experiment, today I'll log in my food and see how many calories I take in, just eating freely. Maybe I'm just eating too much, maybe it's really just as simple as calories in/calories out. [Edit to add: Nope, calories came in around 2000, so no cause for concern there.]

Also for perspective, I've only been on the MWL plan since January 12th. That's 11 weeks to have lost 11 pounds. I'd really be fine with a pound a week.... but to be completely stalled at this weight for 3 weeks now is just frustrating. Especially when I have so much still to lose!

Okay, there is one other thing that occurs to me. If my problem is too-delicious food causing me to over-eat, what if I did something like salt-free? I could try that as an experiment for a week or two and see if that makes the difference. I could even start today as I haven't had any salt yet! Ugghh, what's the point, though? No salt isn't sustainable for me, not for the long run.

Time for some YouTube therapy....

Chef AJ -- From Fat Vegan to Skinny Bitch: https://www.youtube.com/watch?v=jyR1OcQynfQ

Okay, after watching this, I'm going to make the following change to my regimen: savory veggies with rice for breakfast. Let's see if this helps!

I feel much better now. (How much do you LOVE Chef AJ????)

[Qwerty988]

Thursday 3/23/17:

B: steamed potato & kale over rice w oat sauce
L: salad, potato & broccoli w cheez sauce
D: salad, rice & beans
S:

Exercise: 28 mins NordicTrack
20 mins Weights

So, my gameplan moving forward is to start the day with a mega-dose of greens and veggies -- and also to be careful of not making my food too delicious.

I think the sweetness of the morning oats was setting me up for over-eating. Better to save it for dinner or night snacking.

[Qwerty988]

Friday 3/24/17:

B: steamed kale w balsamic, salad, sweet potato w corn, beans and salsa
L: dal w rice
D: steamed broccoli w lemon, sweet potato
S:

Exercise: 24 mins NordicTrack

Down 0.6 pounds this week. Still feeling disheartened and a bit frustrated as I was this same weight a month ago. I feel like I've been walking up a down escalator and staying in place these past 4 weeks. Oh well.... at least I didn't gain anything.

[Qwerty988]

Starting Weekly Weight: 171.8
Ending Weekly Weight: 170.6
Gain/Loss: -1.2

Saturday 3/25/17:

B: steamed kale over rice w oat sauce
L: salad w sweet potato
D: big salad w chickpeas & rice, cold potatoes w mustard
S:

Exercise: 23 mins NordicTrack, 20 mins Weights
What a great workout today!! I really upped the intensity and had such a great ride on that ski machine. It's old and dorky and retro, but words can't describe how grateful I am that my shoulder is healed and I can use this wonderful machine again

So.... the big pity party is over

Even if I end this month coming back down to the lower weight I started it with (171), that's still a win because I've freed myself from Cronometer! No more measuring or weighing every mouthfull. And I'm not depriving myself by doing a long-term Mary's Mini or potato cleanse. I'm finding a way of living every day, enjoying my food and exercising, and gradually losing weight and increasing health.

And isn't that the ultimate goal here??