Grit and Determination

Share your daily McDougall menus and/or keep a journal describing your personal progress.

Moderators: JeffN, f1jim, carolve, Heather McDougall

Re: Grit and Determination

Postby moonlight » Fri Nov 15, 2019 11:03 am

To help me get back on the MWL weight loss plan I have planned 7 days worth of menus. A plan is always a good way to start any big project. I've also reprinted the MWL guidelines for eating and exercising. I'm going to print all of this every day for a week and read over the goals and make comments daily.

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:

Day 2 Friday
B:oatmeal with fruit
L: Oriental salad (MWL cookbook), sweet potato and spicy greens
D: split pea soup, veggie/bean meatless loaf, mashed potatoes, roasted cabbage and beets
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B: oatmeal with blueberries :D
Snack: veggie sushi, unexpectedly needed to stay in town
L: split pea soup, sweet potato and spicy greens
D: brown rice, roasted carrots, beets, and yellow squash, chili
Snacks: popcorn w/ honey; ginger snap cookies
Actual Exercise: none
Sitting Meditation: none
I didn't feel good in the evening. I craved a sugary snack. I thought I could eat 2-3 cookies but ended up eating about 12-15 :(

Day 3
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks:carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 4
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks:carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 5
B:oatmeal with fruit
L: baby potatoes
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks:carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 6
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks:carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 7
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety
I'm going to add to this list: Plan ahead. Have food ready.

Weight-Losing Reasons to Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass

Exercise you can live with. MWL book, page 106-107
Aerobics:
The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.

Benefits of weight training:
Build a stronger body I want this!!
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic (and romantic) exercise
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.This is my journal
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Sat Nov 16, 2019 7:54 am

This plan is helping me get back on track. I really went off the rails the last couple of weeks. It was a gradual thing but when I was out of town, eating in restaurants, I ate unhealthy almost every meal. My stomach had been upset from antibiotics. I couldn't eat salad without getting an upset stomach. Being out of town didn't help. I ate French fries. I would never make that choice unless I was out of town.... Anyway, I'm back and making better choices. I also ate cake and pie. I'm still suffering from the sweet cravings. Last night I ate popcorn with honey then ginger snap cookies... Hopefully today will be a better day. Hopefully I'll start exercising again.
After exercising I am going grocery shopping!!

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:

Day 3 Saturday
B: oatmeal with fruit
L: Oriental salad (MWL cookbook), sweet potato and spicy greens
D: split pea soup, brown rice, roasted vegetables
Snacks: carrots and celery and apple or/and oatmeal
Planned Exercise: WaterRower and HASFit weight lifting video
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L: sweet potato and spicy greens
D: pinto beans, brown rice, jalapeños, onion, and salsa
D2: brown rice, broccoli, roasted yellow squash and carrots with Maple Grove FF Dijon dressing Yum!
Snacks: WW toast and some cheese :shock:
Actual Exercise: WaterRower and HASFit I realized the other day when I did the weights first. I thought I was too tired to do the rowing. I reversed it today and I did both. It's Saturday and I didn't feel rushed to go anywhere. Hopefully I can continue to work this into my day. I feel great! I got in 60 minutes of movement.
Sitting Meditation:

Day 4
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 5
B:oatmeal with fruit
L: baby potatoes
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 6
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:
Day 7
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods not really...
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives. ate some pistachios...
4. Eliminate All Flour Products bread...
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating MWL
Plan ahead. Have food ready.
Have a plan for when cravings hit. Be aware that it's just a craving. Change activities. Go brush my teeth. Call a friend. Wash the dishes.


Weight-Losing Reasons to Exercise. MWL book, page 100.
1. Exercise burns calories I need this!
2. Calories continue to burn after exercise Always a plus!!
3. Exercise counteracts plateaus I can start today!!
4. Exercise suppresses appetite Boy, the appetite.... Seems like anything that would help tame that beast!
5. Exercise reduces insulin and helps lower blood pressure
6. Exercise protects and increases muscle mass At age 62 I think I've let the muscle mass I had deplete...

Benefits of weight training:
Build a stronger body I want this!!
Build a shapelier body
Strengthen ligaments better for the active hiker!!
Improve bone density now that I'm in my 60's,,,,
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol I just found out my HDL is about 7 points below normal...

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
10. Keep an exercise journal.Maybe a cumulative chart would be helpful
Two Week Record of Daily Exercise
:mrgreen: = weights and aerobic :D = only one of those

:mrgreen: 17 18 19 20 21 22 23 24 25 26 27 28 29
Last edited by moonlight on Sun Nov 17, 2019 7:22 am, edited 5 times in total.
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Sat Nov 16, 2019 10:03 am

serene wrote:We're getting back on track at the same time. We can do this!


Yes, we can! I feel your surge of determination! Woot! Woot!
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Sun Nov 17, 2019 7:34 am

Last night after I went to bed I decided to read. I read until 2:30 AM. I made some food bad choices while up so late. I don't want to do that again.... I loved the feeling I had yesterday after getting in my exercise early in the day. I'll do that again.

I decided to eat breakfast even though I'm not hungry. I'm hoping a more spread out approach to eating will help me tonight to not go off plan late in the evening.

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:

Day 4 Sunday
B:oatmeal with fruit
L: cabbage slaw, roasted beets, onions, and carrots, brown rice
D: split pea stew, veggie shepherd's pie, mashed potatoes
Snacks: carrots and celery and apple and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B: corn grits with onions, jalapeno, red bell peppers, and mushrooms
L: pinto beans, rice, split pea soup
D: roasted cabbage, beets, onions, carrots, and potatoes with FF Dijon dressing
Snacks: air popped popcorn, WW bread banana sandwich, WW bread and honey
Actual Exercise: gardening for 2 hours My body was so sore from the weight training that I didn't attempt it today.
Sitting Meditation:

Day 5
B:oatmeal with fruit
L: baby potatoes
D: broccoli chowder, veggie/bean meatless loaf, mashed potatoes
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Day 6
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Day 7
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating MWL
Plan ahead. Have food ready.
Have a plan for when cravings hit. Be aware that it's just a craving. Change activities. Go brush my teeth. Call a friend. Wash the dishes.


Weight-Losing Reasons to Exercise. MWL book, page 100.
1. Exercise burns calories I need this!
2. Calories continue to burn after exercise Always a plus!!
3. Exercise counteracts plateaus I can start today!!
4. Exercise suppresses appetite Boy, the appetite.... Seems like anything that would help tame that beast!
5. Exercise reduces insulin and helps lower blood pressure
6. Exercise protects and increases muscle mass At age 62 I think I've let the muscle mass I had deplete...

Benefits of weight training:
Build a stronger body I want this!!
Build a shapelier body
Strengthen ligaments better for the active hiker!!
Improve bone density now that I'm in my 60's,,,,
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol I just found out my HDL is about 7 points below normal...

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
10. Keep an exercise journal.Maybe a cumulative chart would be helpful
Two Week Record of Daily Exercise
:mrgreen: = weights and aerobic :D = only one of those :) = some exercise

:mrgreen: :) 18 19 20 21 22 23 24 25 26 27 28 29
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Mon Nov 18, 2019 8:08 am

Keeping a weekly menu is helping me stay focused. I may change it a bit but it at least keeps me planning ahead. Also, reading through the goals is helping. I've never tried doing this before with new comments for everyday. I'm hoping it will help me when I want to go off plan. One of the recent posts in the MWL weigh-in thread was very thought provoking. It's on Compliance. The link is to JeffN's post. On one of his entries he links to a research article on compliance and circumstances related to lapses. The article was very thought provoking. The part about self-efficacy was helpful. When I have more time I want to use some of the strategies in my goals.
I want to go to the grocery store today. I also plan to get in exercise this afternoon. Fingers crossed on that. I do better when I do it first thing in the morning but I also work better first thing in the morning! I'm choosing work this morning. :)

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:
Day 5 Monday
B:oatmeal with fruit
L: brown rice, steamed broccoli and mushrooms
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower and HASFit weight training
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:oatmeal w/ banana
L: brown rice, broccoli, and mushrooms
D: chili
Snacks: pistachios :shock: zucchini bread :shock:
D2: WW pasta, low calorie spaghetti sauce, Bocca veggie burger
Actual Exercise: 15 minutes on rower
Sitting Meditation:

Day 6
B:oatmeal with fruit
L:Oriental salad (MWL cookbook), sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Day 7
B:oatmeal with fruit
L: brown rice, steamed broccoli and mushrooms
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower and HASFit weight training
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating MWL
Plan ahead. Have food ready.
Have a plan for when cravings hit. Be aware that it's just a craving. Change activities. Go brush my teeth. Call a friend. Wash the dishes.
If I must, eat something that is MWL compliant (Keep stuff ready for the mouth!)


Weight-Losing Reasons to Exercise. MWL book, page 100.
1. Exercise burns calories and makes me feel so much better!
2. Calories continue to burn after exercise Get those extra calories off!!
3. Exercise counteracts plateaus Keep focused on this!!
4. Exercise suppresses appetite Boy, the appetite.... Seems like anything that would help tame that beast!
5. Exercise reduces insulin and helps lower blood pressure
6. Exercise protects and increases muscle mass If I can ever get an opportunity to backpack again, I'll be in better shape.

Benefits of weight training:
Build a stronger body So far it has made me incredibly tired and sore!!!
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism = faster weight loss!!
Increase stamina
Elevate blood levels of HDL cholesterol I'm really motivated to get this up. I think in 3 months it will be normal. I had a lapse just the week before getting the blood work.

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week If only I could hike in the mountains 4 days a week. :)
4. Invest in a membership in a YMCA, YWCA, or health and fitness club I'm still considering joining a local gym for weight lifting purposes. I have wasted my money there before....
5. Ask a friend to become your exercise partner I wish I could find someone who was committed to meeting and working out...
6. Keep an exercise journal. My little chart here is very helpful. Yay!
Two Week Record of Daily Exercise
:mrgreen: = weights and aerobic :D = only one of those :) = some exercise

:mrgreen: :) :( 19 20 21 22 23 24 25 26 27 28 29
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Tue Nov 19, 2019 7:32 am

Yesterday I had a hard time. I ate nuts. I struggled with liking my meals and then wasn't satisfied... I had decided I would eat a little more salt on my food. But this morning when I checked my BP it was 119/80. That is encouraging and I don't want it to go back up. I have reduced caffeine (I mix half caffeine and half decaf) and I have reduced sodium. Also, I'm trying to increase exercise and lose weight. I'll keep trying with my food before reaching for the salt... I was doing that without a problem a few weeks ago. How long does it take to get out of the pleasure trap?!? I'm beginning to get worried about Thanksgiving weekend. I'll be either on the road with my husband or visiting family for 5 days. Five days with people who don't practice healthy eating.... Just the thought of that gives me incentive to get out of the pleasure trap before I leave. I have plans to hike to a lodge in the mountains on Tuesday. I plan to take my own food, even though food is provided. I'll hike down on Wednesday, get in the car for our trip to my mother's. I really need to get organized. Plan meals that are not too complicated. I think I'll eat a lot of potatoes are my mother's.

I'm hoping to make a meatless loaf to take to the Thanksgiving meal. I'm planning to make it on Monday. I'm going to try making the loaf in the meatloaf pan, then inverting it to a larger casserole dish (if I can find a slightly larger oblong deep dish container), adding gravy over the top and mashed potatoes around the edge. (That would keep for a couple of days, I think.) That would be a one-dish container with the main ingredients to keep me full and satisfied for the Thanksgiving day. I'm sure my sister will have raw veggies on a plate, too. No one else will eat my dish, probably. Then I would have leftovers for the weekend. Anyone reading this that has a better idea, please feel free to chime in!

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:

Day 6 Tuesday
B:oatmeal with fruit
L:sweet potato and spicy greens
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and/or potatoes
Planned Exercise: WaterRower and HASFit
Sitting Meditation

Actual Eats and Exercise and Meditation:
B: oatmeal with blueberries
L: vegetable soup, onion bun and bocca burger; my chili had gone bad and I had to throw it away
D: WW pasta, low calorie spaghetti sauce, spinach, carrots, onion, and garlic
Snacks: WW pita bread with garbanzo bean spread (mashed beans mixed w/ FF Dijon dressing)
Actual Exercise: none :( ; I worked all day on a project I'm trying to complete...
I feel like I have eaten a lot today. At times I felt really hungry, like I had not eaten enough earlier. I'm not sure what's going on but I suspect I'm not eating enough salads or soups. Also, the onion bun, bocca burger, and pita breads were probably not that filling. A sweet potato would have been a better choice. I simply forgot about my planned meal....


Day 7
B:oatmeal with fruit
L: brown rice, steamed broccoli and mushrooms
D: coleslaw, chili, rice
Snacks: carrots and celery and apple or orange and baby potatoes
Planned Exercise: WaterRower and HASFit weight training
Sitting Meditation

Actual Eats and Exercise and Meditation:
B:
L:
D:
Snacks:
Actual Exercise:
Sitting Meditation:

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating MWL
Plan ahead. Have food ready.
Have a plan for when cravings hit. Be aware that it's just a craving. Change activities. Go brush my teeth. Call a friend. Wash the dishes.
If I must, eat something that is MWL compliant (Keep stuff ready for the mouth!)


Weight-Losing Reasons to Exercise. MWL book, page 100.
1. Exercise burns calories and makes me feel so much better!
2. Calories continue to burn after exercise Get those extra calories off!!
3. Exercise counteracts plateaus Keep focused on this!!
4. Exercise suppresses appetite Boy, the appetite.... Seems like anything that would help tame that beast!
5. Exercise reduces insulin and helps lower blood pressure
6. Exercise protects and increases muscle mass If I can ever get an opportunity to backpack again, I'll be in better shape.

Benefits of weight training:
Build a stronger body So far it has made me incredibly tired and sore!!! ** Yesterday I could only get through 15 minutes on the rower....
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism = faster weight loss!! I weighed yesterday and I'm down a pound this week.
Increase stamina
Elevate blood levels of HDL cholesterol I'm really motivated to get this up. I think in 3 months it will be normal. I had a lapse just the week before getting the blood work.

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. ***Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week If only I could hike in the mountains 4 days a week. :)
4. Invest in a membership in a YMCA, YWCA, or health and fitness club I'm still considering joining a local gym for weight lifting purposes. I have wasted my money there before....
5. Ask a friend to become your exercise partner I wish I could find someone who was committed to meeting and working out...
6. Keep an exercise journal. My little chart here is very helpful. Yay!
Two Week Record of Daily Exercise
:mrgreen: = weights and aerobic :D = only one of those :) = some exercise

:mrgreen: :) :) :( 20 21 22 23 24 25 26 27 28 29
Last edited by moonlight on Wed Nov 20, 2019 7:18 am, edited 4 times in total.
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Tue Nov 19, 2019 11:37 am

serene wrote:Sorry you're having a rough patch. I think your Thanksgiving idea is a good one. I recommend also taking some kind of shelf-stable snack food in your bag or glove compartment so that if you're not actively at dinner you don't get too hungry.

Thanks, Serene. I need to remember to keep it simple. A snack in the car that's shelf-stable is a good reminder!
moonlight
 
Posts: 1525
Joined: Sun Nov 03, 2013 6:23 pm

Re: Grit and Determination

Postby moonlight » Wed Nov 20, 2019 7:26 am

A 7-day MWL plan!!
Intentions for Eating, Exercise, and Sitting Meditation for 7 days:

Day 7 Wednesday
B: oatmeal with fruit
L: bulgur, steamed broccoli and mushrooms
D: sweet potato and spicy greens
Snacks: carrots and celery and apple or orange and potatoes
Planned Exercise: WaterRower and HASFit weight training
Sitting Meditation

Actual Eats and Exercise and Meditation:
B: oatmeal with blueberries
L: bulgur with broccoli and garbanzo beans
D: sweet potato with greens
Snacks: apple, orange, oven French fries, too much ketchup..., 1 slice zucchini bread, air popped popcorn with honey
Actual Exercise: none
Sitting Meditation: 30 minutes

Maximum Weight Loss for Maximum Health
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods zucchini bread made with eggs and butter
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products zucchini bread
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly 2 Tablespoons honey

Guidelines for Healthy Eating MWL
Plan ahead. Have food ready.
Have a plan for when cravings hit. Be aware that it's just a craving. Change activities. Go brush my teeth. Call a friend. Wash the dishes.
If I must, eat something that is MWL compliant (Keep stuff ready for the mouth!)
Don't give up! I've had a hard time staying compliant this week....


Weight-Losing Reasons to Exercise. MWL book, page 100.If I keep reading this maybe my willpower will kick in!!
1. Exercise burns calories and makes me feel so much better!
2. Calories continue to burn after exercise Get those extra calories off!!
3. Exercise counteracts plateaus Keep focused on this!!
4. Exercise suppresses appetite Boy, the appetite.... Seems like anything that would help tame that beast!
5. Exercise reduces insulin and helps lower blood pressure
6. Exercise protects and increases muscle mass If I can ever get an opportunity to backpack again, I'll be in better shape.

Benefits of weight training:
Build a stronger body So far it has made me incredibly tired and sore!!! I dread that again, so I'll do half of the weight video at a time...
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism = faster weight loss!! I weighed yesterday and I'm down a pound this week.
Increase stamina
Elevate blood levels of HDL cholesterol I'm really motivated to get this up. I think in 3 months it will be normal. I had a lapse just the week before getting the blood work.

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. ***Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week If only I could hike in the mountains 4 days a week. :)
4. Invest in a membership in a YMCA, YWCA, or health and fitness club I'm still considering joining a local gym for weight lifting purposes. I have wasted my money there before....
5. Ask a friend to become your exercise partner I wish I could find someone who was committed to meeting and working out...
6. Keep an exercise journal. My little chart here is very helpful. Yay!
Two Week Record of Daily Exercise
:mrgreen: = weights and aerobic :D = only one of those :) = some exercise

:mrgreen: :) :) :( :( 21 22 23 24 25 26 27 28 29
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Re: Grit and Determination

Postby moonlight » Sat Nov 23, 2019 9:15 am

I have decided to try a new experiment to help keep me accountable to my health related goals, which I'll state here once again:
1) Reduce weight to within a normal range, ideally a BMI of 22-23
2) Reduce Blood Pressure to below 120/80
3) Establish a daily exercise routine (at least 5 days a week)
4) Continue on a WFPB diet using Dr. McDougal's guidelines
My new experiment is to stop writing in this journal. I have used this journal for two years. It has been very helpful to me. I have appreciated all the input from others. This website is astonishingly awesome with the education and support it provides in a free and open format. Thank you Dr. McDougal for supporting this website and having such knowledgeable people like Jeff Novick on staff.

My new experiment is kind of like how I approach therapy. I go to a therapist for a few months, trying to work out whatever is bothering me enough to seek out counseling, then I stop with the therapist and see if I can internalize and use the skills I've been taught. I'm ready to do this now with my approach to eating and losing weight.

My weight is 171, BMI of 26.8. It was 208 lbs. when I started my journal. My BP varies; some days it is below 120 systolic pressure but rarely, if ever, below 80 diastolic pressure. I'll report in January with a follow-up. :D
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Re: Grit and Determination

Postby moonlight » Sun Nov 24, 2019 8:48 am

serene wrote:Best of luck, moonlight!

Thank you, Serene! I wish you much success, too!
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Re: Grit and Determination

Postby bunsofaluminum » Tue Nov 26, 2019 11:45 am

moonlight wrote:I have decided to try a new experiment to help keep me accountable to my health related goals, which I'll state here once again:
1) Reduce weight to within a normal range, ideally a BMI of 22-23
2) Reduce Blood Pressure to below 120/80
3) Establish a daily exercise routine (at least 5 days a week)
4) Continue on a WFPB diet using Dr. McDougal's guidelines
My new experiment is to stop writing in this journal. I have used this journal for two years. It has been very helpful to me. I have appreciated all the input from others. This website is astonishingly awesome with the education and support it provides in a free and open format. Thank you Dr. McDougal for supporting this website and having such knowledgeable people like Jeff Novick on staff.

My new experiment is kind of like how I approach therapy. I go to a therapist for a few months, trying to work out whatever is bothering me enough to seek out counseling, then I stop with the therapist and see if I can internalize and use the skills I've been taught. I'm ready to do this now with my approach to eating and losing weight.

My weight is 171, BMI of 26.8. It was 208 lbs. when I started my journal. My BP varies; some days it is below 120 systolic pressure but rarely, if ever, below 80 diastolic pressure. I'll report in January with a follow-up. :D


Great goals. I especially like the one geared towards exercise routine. But I don't like the not writing in this journal one! :| however, it's wise. Bring it all inside, and make it yours deeply.
JUST DON'T EAT IT

I heart my endothelial lining
by red squirrel

simple, humble food
by f00die

The rest is an industry looking to make a buck off my poor health
by Pamela, a FB user
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Re: Grit and Determination

Postby moonlight » Tue Nov 26, 2019 6:29 pm

bunsofaluminum wrote:Great goals. I especially like the one geared towards exercise routine. But I don't like the not writing in this journal one! :| however, it's wise. Bring it all inside, and make it yours deeply.

Thanks, Buns. I’ll be checking in from time to time. I just feel like a break from journaling. I realized that I could get a whole workout done in the amount of time I sit at my computer in the morning!! So I’m just changing things around. I’ve managed to start exercising daily so I’m thrilled! Novelty works in my favor.
I hope you and your family have a wonderful Thanksgiving. You always seem to have lots of people having fun at your family gatherings. :)
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Re: Grit and Determination

Postby moonlight » Thu Dec 19, 2019 9:11 am

moonlight wrote:I have decided to try a new experiment to help keep me accountable to my health related goals, which I'll state here once again:
1) Reduce weight to within a normal range, ideally a BMI of 22-23
2) Reduce Blood Pressure to below 120/80
3) Establish a daily exercise routine (at least 5 days a week)
4) Continue on a WFPB diet using Dr. McDougal's guidelines
My new experiment is to stop writing in this journal. I have used this journal for two years. It has been very helpful to me. I have appreciated all the input from others. This website is astonishingly awesome with the education and support it provides in a free and open format. Thank you Dr. McDougal for supporting this website and having such knowledgeable people like Jeff Novick on staff.

My new experiment is kind of like how I approach therapy. I go to a therapist for a few months, trying to work out whatever is bothering me enough to seek out counseling, then I stop with the therapist and see if I can internalize and use the skills I've been taught. I'm ready to do this now with my approach to eating and losing weight.

My weight is 171, BMI of 26.8. It was 208 lbs. when I started my journal. My BP varies; some days it is below 120 systolic pressure but rarely, if ever, below 80 diastolic pressure. I'll report in January with a follow-up. :D


So, revisiting these goals and intentions, I know I will need to work hard to make it happen. Not surprising given my history,,, I've taken some liberties with regard to diet. I've eaten a little meat (twice) and some cheesy things (twice). I feel myself heading down the slippery slope! I've been lazy about keeping WFPB compliant food at the ready. I don't have the same commitment that I had when I started the MWL diet a couple of years ago. I remember making sure I had food with me during the day and I would choose to go hungry or go into a grocery store to find something to eat.

I decided to take a break from the MWL plan until January because I haven't been able to commit 100% to the plan and I'm tired of being only half in on the plan. I've enjoyed bread (mostly to eat veggie burgers) and a few nuts without the guilt. I thought if I could maintain my weight, the break would be good for me. Well, so far, I have gained 4 lbs. I have eaten more calories and even gone off the WFPB plan and eaten meat. I feel I'm standing on the edge of the slippery slope... I'm not binging, though. I felt the feeling of depriving myself was causing some binge behaviors and that giving myself a break would relieve that. Now, I just need to get back to being disciplined about having WFPB compliant food ready, making sure to pack my lunch when I'm going to be out, and make an effort to have enough variety that I don't get bored with my food plan. That will be my goal for today.

My other goal is to get back to a regular exercise routine. I'm off work through the holidays so I have time to devote energy and time to this intention. My muscles groan just thinking about it. Ha!
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Re: Grit and Determination

Postby moonlight » Thu Dec 19, 2019 4:02 pm

serene wrote:Half is better than none! Dr. McDougall says over and over that it's not all or nothing. Hang in there!


Thank you, Serene, for the encouraging pep talk! :D :D I'm gonna make it! I've stayed compliant today and I have a good dinner planned. I just read two great threads on this site that inspired me to STOP eating off plan! I'm going to enjoy the regular plan until Jan 1 (with no more cheats) then get back on the MWL plan for the big push to lose some more weight!

XO
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Re: Grit and Determination

Postby AnnetteW » Fri Dec 20, 2019 7:23 am

The slippery slope is a scary place, DON'T GO THERE....COME BACK TO US!!!! Seriously, just get back to your daily journal. Whether you are 100% compliant or not isn't as important as being here for a check in.

I totally understand though. I can not say that I dislike meat or cheese. I was making taco filling for family yesterday and in the past I would have eaten a bunch of the cooking ground beef. I leaned my head over it as it was cooking (before seasoning it) and was trying to get a "yucky" smell in my nose. It did smell a little bit gamey to me, so perhaps my nose IS changing. I've been good about totally avoiding cheese, minus feta cheese in the occasional Greek salad (and obviously then oil).

But my favorite Natural Grocers is right next to McDonalds, and yes, it still smells good to me. I wish it didn't.

So I hope you come back to daily, or most daily posting, and let us help keep you on the straight and narrow.
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