squealcat wrote:Moonlight: I have been reading your journal and enjoying your comments. I, too, like to read about habits and how they affect us. Working on some of my habits has helped me make changes that I hope will be permanent. The one you wrote about (at the top of this page) that said if we were 100% certain we would achieve our goals ....etc.... made me think ! Would I act different? Would I get to that goal faster? Anyway, I am re-reading the book by James Clear called "Atomic Habits". I have gotten a lot out of it.
A favorite quote from him: " Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity" .
I think about this and it helps me to realize that if I want to be a healthy, energetic, happy person and live to be 100 while still healthy, energetic and happy then I need to, every day, just ACT like it and put in those votes to become that person. I think following MWL guidlines is a way to "vote" for myself.
Well, I will stop with my blah, blah, blah..... Just wanted you to know that I like your journal !
-squealcat
Thanks, Marilyn, for stopping by! You are so right about living each day as if we are the people we want to become. We really are already. That person is inside just waiting to be allowed to be out! This lifestyle is a journey. Votes every day to continuing and doing the best we can will get us to our perceived realities!
I just did a grocery store run. It's early in the morning. Not many people. It was nice to feel relaxed while shopping. I loaded my cart with fresh vegetables. That feels good. Two food adventures this week will be turnips and speckled butterbeans frozen fresh. I bought 3 turnips at the store. I guess I'll make soup with them.
Plan today: gardening
Plan for tonight: Eat fruit for evening snack
Food Adventures for Today:
B: salad, greens, sweet peppers, onion, and mushrooms with bulgur and speckled butterbeans.
L: baked potato fries with ketchup
D: salad, watermelon, corn, butter beans, 2 slices ww bread
Snacks during the night: corn and pasta salad
Exercise: 9,114 steps gardening (I’m making a corn and watermelon patch with hand tools only, breaking new ground where there’s grass. It’s 24 ft. square. I figure I’ll develop some good core muscles even if the corn doesn’t grow well.)
1. Start each meal with a soup and/or salad and/or fruit. 2/3
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. 1/3
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.
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. pasta salad
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. whole wheat bread
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).