It's been another good month
I've successfully followed the MWL plan, except ...
1. I indulged in some dried fruit.
2. I've been eating excessive quantities of fresh fruit
Other than that I was 100% compliant.
Meals_Breakfasts_
Oatmeal w/ berries + flax seeds
Buckwheat w/ raisins + flax seeds
Hash Browns w/ homemade BBQ sauce
_Lunches_
Sweet potato w/ cinnamon
Baked potato w/ homemade BBQ sauce
Baked potato w/ marinara sauce (tomatoes, onions, mushrooms, broccoli)
Lentil Stew
_Dinners_
Lentil Stew
Jambalaya
Whole wheat pasta w/ marinara sauce
Broccoli + brown rice w/ soy sauce
Shepherd's pie
_Sides_
Tossed Salad
Green beans, steamed
Corn, steamed
Spicy beans and greens (kale, chard, broccoli, onions)
Mixed veggies, steamed (carrots, peas, corn, green beans)
_Snacks_
Blueberries
Mandarin oranges
Apples
Raisins
Monthly totals of non-compliant food1/4 C raisins (x2)
4 servings of fruit / day (x10)
6 servings of fruit / day (x5)
7 servings of fruit / day (x4)
9 servings of fruit / day (x2)
Exercise25 days walking (avg 45 min)
3 days strength training (avg 45 min)
1 day dancing (120 min)
1 day rowing (30 min)
Also, I am still fine tuning my food choices, so via Cronometer.
Nutrition - 4-week averages1925 calories (up from 1770 last month)
8% fat (18 g)
10% protein (58 g)
Saturated fat -- 2.5 g
Sodium -- 700 mg
Omega 6 : Omega 3 -- 2.0
all vitamins, minerals, and amino acids were significantly above the recommended, except
Calcium -- 635 mg
Calcium, Zinc, Omega 6:3 ratio, and saturated fat are all better this month than last month... at the expense of eating more calories. Clearly there is an opportunity here to reduce the amount of fruit and eat more greens!
That's my task for next month.
Note: weight loss this month = 7.1 pounds.Cheers,
"Before Enlightenment chop wood, carry water. After Enlightenment chop wood, carry water." -- Zen proverb