Hi Team MWL,
Hope that everyone is having a great week!!
Thank you to Chris and Mark Cooper for supportive comments last week! Much appreciated - and put a smile on my face.
I am still a bit under the weather, but feeling more and more human each day.
Weight change - 1.6 lbs. Loss
Current weight - 133.2 lbs.
Last Week weight - 134.8 lbs.
1 Start each meal with a soup and/or salad and/or fruit.
Not frequently. I will focus more here over the next week.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.
Not 100%, but better than the prior week. I have started to make sure that I am 100% with this item. Without focus, I tend to eat heavier on the starch. 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.
Better than last week. However, as I am recovering still used more convenience soup (like McD cups) than I would normally do. Also, had fruit preserves one time. 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).
Yes6 Eliminate any added oil.
Yes! I do not add oil and only have this if eating out.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.
Better than last week. I did have whole wheat toast for two meals. I don't expect it to be difficult to remove the toast from regular meals - was just a "feeling sick" indulgence.. 8 Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Yes9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. I ate when hungry and didn't stuff. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
No. I haven't gotten back to exercise yet. I am going to start today, but may be taking 10-15 minute walks. Will see how it goes. Sometime soon will get back to my goal of at least 10K steps / day. Victories, comments, concerns, questions:
Appreciate being part of this group. I like the "practicing" of getting back on track after being imperfect in a supportive environment. This really helps me feel confident about long-term compliance because reality is not 100% perfect. I am glad to share this journey with others!
This weekend I have picked up groceries and prepped some food for the week.
* Cut up 3 melons - cantaloupe, honeydew, mini watermelon.
* Batch cooked brown rice and frozen in individual servings.
* Stocked up on greens - including a couple of heads of a locally grown hydroponic lettuce - Gotham Greens - which are delicious!
* Slow cooking a pot of pinto beans which will be smashed.
* Cut up 2 lbs. of radishes (love them...)
* Batch cooked a double recipe of Jeff Basic Bean burgers. I keep tweaking this template and it gets better each time. This time I used: 2 cans kidney beans, 1 c. dry old fashioned oats, 1 c. brown rice, 2 small chopped jalapenos, 1 small chopped red onion, 1/2 chopped bell pepper, 4 T. salsa, several dashes of hot sauce. It's a keeper!!! I make these with George Foreman grill and it is super simple and they come out great.
Hope that everyone has a great weekend! Happy McD'ing!
Cheers,
Stephanie