Courtney's Daily Journal

[courtneywagasky]

05.17.20—Sunday

Weigh-In: 125.4

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Veggie Soup
- Nutritional Yeast
- Oatmeal
- Kiwi
- Blueberries
- Banana
- Mango
- Cinnamon
- Flax

Lunch
- Spinach
- Mushrooms
- Gravy
- Veggie Soup
- Couscous
- Nutritional Yeast

Dinner
- Salad w/ Hummus Dressing
- Green Beans
- Corn on the Cob
- Mashed Potatoes
- Cauliflower
- BBQ Sauce

Snacks
- Half an Apple
- Banana
- Strawberries

Exercise
- 10 Minute Walk

Eating was good besides the flax! But I think I need it for digestion reasons. It rained ALL DAY long so I only went on a short 10 minute walk with the dog. Spent a lot of time batch cooking and meal prepping to be prepared for the week.

[courtneywagasky]

05.18.20—Monday

Weigh-In: 125.4

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. 3 TBSP Whole Wheat Flour
8. Don’t drink your calories.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Spinach
- mushrooms
- Oatmeal
- Strawberries
- Blueberries
- Blackberries
- Banana
- Cinnamon
- Flax

Lunch
- Salad w/ Hummus
- Cauliflower
- BBQ Sauce
- Mashed Potatoes
- Gravy
- Broccoli
- Cheeze Sauce

Dinner
- Salad w/ Hummus Dressing
- Potatoes
- Chili
- Broccoli
- Cheeze Sauce

Snacks
- Clementines
- Blackberries
- Mug Cake
- Nice Cream
- PB Fit

Exercise
- 45 Minute HIIT Session
- 15 Minute Walk
- 30 Minute Walk

Had a mug cake for dessert.. It was made of 90% compliant foods. The only thing that was off plan was the 3 TBSP of whole wheat flour.

[courtneywagasky]

05.19.20—Tuesday

Weigh-In: 125.8

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Instant Pot Oatmeal (Oats, Water, Berries, Banana, Zucchini, Cinnamon, Vanilla)
- Strawberries
- Banana (1/2)
- Blueberries
- Blackberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Mashed Potatoes
- Chili
- Broccoli
- Cheeze Sauce

Dinner
- Salad w/ Pico
- Sweet Potato
- Chili
- Broccoli
- Cheeze Sauce

Snacks
- Mango (1/2)
- Clementines
- Blackberries
- Banana
- Strawberries

Exercise
- 45 Minute Weight Session
- 20 Minute Walk
- 35 Minute Walk
- 25 Minute Walk

I have noticed my body is reacting better to fat.. Including feminine issues.

[courtneywagasky]

05.20.20—Wednesday

Weigh-In: 124.4

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Instant Pot Oatmeal (Oats, Water, Berries, Banana, Zucchini, Cinnamon, Vanilla)
- Strawberries
- Banana (1/2)
- Blueberries
- Blackberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Mashed Potatoes
- Gravy
- Jasmine Rice
- Normandy Blend Veggies
- Cheeze Sauce

Dinner
- Salad w/ Hummus
- Sloppy Joe's (Bulgar + Lentils)
- Normandy Blend Veggies
- Cheeze Sauce

Snacks
- Banana
- Strawberries

Exercise
- 3 Mile Run (27 Minutes)
- 15 Minute Walk
- 35 Minute Walk

I had a pretty big weight drop. I did go to the bathroom quite a few times haha but I'll take it.

[courtneywagasky]

05.21.20—Thursday

Weigh-In: 124.6

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Instant Pot Oatmeal (Oats, Water, Berries, Banana, Zucchini, Cinnamon, Vanilla)
- Strawberries
- Banana (1/2)
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Sloppy Joe's (Bulgar + Lentils)
- Normandy Blend Veggies
- Cheeze Sauce

Dinner
- Salad w/ Hummus
- Sushi Bowl (White Rice, Carrot, Cucumber, Sweet Potato)
- Normandy Blend Veggies
- Soy Sauce

Snacks
- Orange
- Kiwi
- Strawberries

Exercise
- 45 Minute Leg Workout
- 15 Minute Walk
- 35 Minute Walk

Feeling good! It's a bit hard to keep from snacking when I'm bored after lunch but I'm trying!

[jan_npr]

Wow you are an inspiration Courtney!! Well done! I can't imagine what it must feel like.

[courtneywagasky]

Wow you are an inspiration Courtney!! Well done! I can't imagine what it must feel like.

You're really sweet! And giving me a lot more credit than I deserve haha. I have not had a ton of perfect days but I'm working on it! Knowing that this way of eating makes me feel best is helpful!

[courtneywagasky]

05.22.20—Friday

Weigh-In: 124.4

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit, Pizza
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Pizza
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Instant Pot Oatmeal (Oats, Water, Berries, Banana, Zucchini, Cinnamon, Vanilla)
- Strawberries
- Banana (1/2)
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Zucchini
- Sloppy Joe's (Bulgar + Lentils)
- Mashed Potatoes
- Gravy
- Cheeze Sauce

Dinner
- Pizza
- Normandy Blend Veggies

Snacks
- Clementines
- Blackberries
- Banana

Exercise
- 45 Minute HIIT Workout
- 15 Minute Walk
- 25 Minute Walk
- 25 Minute Walk

Today we had vegan pizza for dinner. I made sure to eat a ton of veggies with it so I didn't overeat on pizza.

[courtneywagasky]

05.23.20—Saturday

Weigh-In: 125.2

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts. Ice Cream
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax, PB Fit, Ice Cream
6. Eliminate any added oil. Ice Cream
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Corn Tortillas
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Instant Pot Oatmeal (Oats, Water, Berries, Banana, Zucchini, Cinnamon, Vanilla)
- Strawberries
- Banana (1/2)
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad Mix
- Sushi Bowl (Cucumber, Carrot, Rice)
- Gyoza Sauce

Dinner
- Corn Tortillas
- Refried Beans
- Rice
- Corn
- Tomatoes
- Pico
- Lettuce

Snacks
- Clementines
- Ice Cream

Exercise
- 75 Minute Walk
- 40 Minute Walk
- 20 Minute Walk

Went on a lot of long walks in the heat. We treated ourselves to some ice cream... Not feeling too well after eating that. Wasn't worth it.

[courtneywagasky]

05.24.20—Sunday

Weigh-In: 124.0

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Corn Tortillas
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Normandy Veggies
- Cheeze Sauce
- Red Potatoes
- Bell Pepper
- Red Onion
- Ketchup

Lunch
- Salad w/ Hummus
- Corn Tortillas
- Refried Beans
- Rice, Corn, Tomato Mixture

Dinner
- Salad w/ Hummus
- Zoodles
- Lentil Sauce

Snacks
- Clementine
- Pineapple
- Cherries
- Banana
- Strawberry

Exercise
- 55 Minute (4.5 Mile) Run/Walk
- 25 Minute Walk
- 20 Minute Walk

I need to reel it in. This "holiday' weekend has been not the best. Hoping to get a handle on things. Tomorrow is my brother's birthday so I don't think dinner will be 100% compliant but I'll try my best.

[courtneywagasky]

05.25.20—Monday

Weigh-In: 125.2

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Strawberries
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Corn on the Cob

Dinner
- Apple
- Vegan Tacos

Snacks
- Ice Cream
- Cookie Dough Bites
- Frosting

Exercise
- 50 Minute HIIT Session
- 45 Minute Walk

We celebrated my brother's birthday tonight so it was not compliant unfortunately. I tried my best but my mom doesn't cook so we ordered in tacos. She had vegan ice cream for me. Tomorrow is a fresh start. My goal is to be compliant for the week.

[courtneywagasky]

05.26.20—Tuesday

Weigh-In: 124.4

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Strawberries
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Red Potato
- Yukon Gold Potato
- Broccoli
- Cheeze Sauce

Dinner
- Salad w/ Hummus
- Cauliflower
- Sugar Free BBQ Sauce
- Corn on the Cob
- Sweet Potato Fries

Snacks
- Clementines
- Cherries
- Pineapple
- Strawberries

Exercise
- 45 Minute Weight Session
- 15 Minute Walk
- 30 Minute Walk
- Yoga

Happy to have another all 100% compliant day (flax excluded)! Feeling good.

[courtneywagasky]

05.27.20—Wednesday

Weigh-In: 124.2

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Strawberries
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Cauliflower
- Sugar Free BBQ Sauce
- Corn on the Cob
- Sweet Potato Fries
- Pineapple

Dinner
- Spinach
- Ethiopian Lentil Stew
- Rice
- Broccoli

Snacks
- Frozen Berries

Exercise
- 4 Mile Run (45 Minutes)
- 15 Minute Walk
- 35 Minute Walk
- Yoga

Good day again! Having a cup of frozen berries as I write this to cool off. My weight is slowly coming down. Hopefully I make a big enough impact for Friday!

[courtneywagasky]

05.28.20—Thursday

Weigh-In: 124.6

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit. Slice of Bread
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Strawberries
- Blueberries
- Cinnamon
- Flax
- PB Fit

Lunch
- Salad w/ Hummus
- Rice
- Ethiopian Stew
- Broccoli

Dinner
- Salad w/ Hummus
- Tomato Soup
- Grilled Cheeze (1 Slice of Bread + Cheeze Sauce)
- Yukon Gold Potato
- Cheeze Sauce
- Normandy Veggies / Broccoli

Snacks
- Pineapple
- Cherries

Exercise
- 45 Minute Leg Workout
- 15 Minute Walk
- 25 Minute Walk
- 40 Minute Walk
- Yoga

Decent day. I'm assuming the small weight gain is retained water from my run. I've been drinking a little over a gallon of water every day so hopefully it flushes out soon. Thought I'd be at 123 at least by now but any progress is good progress.

[courtneywagasky]

05.29.20—Friday

Weigh-In: 124.2

MWL Checkpoints
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
3. Greatly reduce or eliminate added sugars and added salts.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Flax + PB Fit
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products, puffed cereals, air-popped popcorn and dried fruit.
9. Don’t starve yourself and don’t stuff yourself.
10. Aim for at least 30 minutes or more of moderate exercise daily.

Breakfast
- Steel Cut Oats
- Banana
- Strawberries
- Blueberries
- Cinnamon
- Flax
- PB Fit
- Mushrooms
- Zucchini

Lunch
- Salad w/ Hummus
- Tomato Soup
- Peas
- Yukon Gold Potato
- Cheeze Sauce

Dinner
- Jasmine Rice
- Spaghetti Squash Chow Mein

Snacks
- Banana

Exercise
- 45 Minute HIIT Workout
- 40 Minute Walk
- 45 Minute Walk

Weight keeps fluctuating! I'm going to cut out the PB Fit. I don't think it's needed and I'm using it as a crutch.