Hi,
This week's food has been great!
I have been off work - so have been able to spend more time on meal prep. Also, loving the summer fruits! Have had cantaloupe, strawberries, pineapple (bless my son's heart for buying and cutting one!), blueberries, cherries, apricots... So yummy! Also, have had a potato waffle each day. Usually with black beans smashed and red onions / hot peppers. Dinner has been roasted veggies with rice / potato / corn or some such combination. Also, have been finishing off a HUGE crock pot of veggie stew (heavy potato).
Got my order of dehydrated soup / chili / stew mixes from Harmony Foods (thanks, Jeff N.!) today (the day after I got my cute 2 qt. crock pot). Making bean chili tomorrow for breakfast - went through the choices with my son and he picked this one. I added chili powder, cumin, cayenne pepper as spices. Also, have hot peppers from the container garden that I cut up and will add garlic. If this is good -- it would be the ultimate convenience food !!! I love using combos of frozen, roasted, fresh / raw veggies in my rice conconctions. Would be super appreciative of this convenience that would make a small amount, but I could plan beforehand. I stink at managing freezer inventory of random batch-cooked stuff and would love to easily do a few servings at a time to switch it up a bit. Experiment in progress. High hopes!!!
Today, had a treat that is within regular McD plan, but not compliant for MWL. Took my son to his favorite breakfast place (lunch for me) and had a WONDERFUL, SCRUMPTIOUS piece of whole grain toast. There was homemade strawberry jelly and this humungous dry, gritty toast. First time that I have had bread all year and I made it last for like 10 minutes (seriously). Also had the fruit cup (good too, but not as good as my own fruit...). Anyway, I'm not going to go batshit for bread, but will keep in mind for another treat (maybe) next month.
For exercise, have been consistent with building a base of cardio fitness. Have increased length of my daily AM walk and look forward to it (the weather is good!). However, have not been good about doing intervals (speed) or hills (strength). So, my average pace is getting a bit better and I am enjoying the walks -- but, not likely to make my goal for the Half M that I signed up for in October. In fact, I will continue as I have been going with my walks until weather forces me inside and the treadmill provides a great opportunity to control intervals and hills. So, thinking on whether to change my registration to the 10k or to just NOT make the 3.25 hr. cut-off. Not sure yet. They do seem to not DNF people for going over - based on last year's race results.
Checked out Walk Your Butt Off! from the library. Was happy to see a walking book - used to love running books, but I can't go that route now. There were some good tips about form and workouts (not so good tips on diet). I implemented 3 of the walking tips - and my last 2 walks have been almost 30 sec / mile faster than prior (still too slow for the HM). Good posture - look at least 20 ft ahead, short strides heel strike with strong toe push, pump arms. The best part of the book was on the stories of the 22 participants - and their results from following the program. Results included impressive reductions in pace.
Have started plan for resistance training. Don't feel comfortable doing in "public" yet. I am not so good in this space. So, will be doing at home to start. To make it repeatable, going to do after my walks. This can be outside as focus will be on body weight functional exercises. Will be doing 2-4 exercises per day of things like: squat, plank, lunge, push-up, dip --- the initial goal will be to establish a habit and work on good form over # reps. Will do circuit and then repeat. We'll see how it goes. I need to write down more details.
Quote of the day (inspired by Amy's recent MWL group post / comment on Corey Hart... ):
"Just a little more time is all we're asking for
Cause just a little more time could open closing doors
Just a little uncertainty can bring you down...
And nobody wants to know you now
And nobody wants to show you how...
So if you're lost and on your own
You can never surrender
And if your path won't lead you home
You can never surrender
And when the night is cold and dark
You can see, you can see light
Cause no one can take away your right
To fight and never surrender
With a little perseverance you can get things done
Without the blind adherence that has conquered some" - Corey Hart
by VegSeekingFit » Fri Aug 03, 2018 1:52 pm 
while waiting for an appointment) where a 16 year old girl was killed and her 14 year old sister is in serious condition. The a$$hole that hit them was going 106 mph in like a 45 mph zone -- while fleeing from causing another accident. 
I hope everything comes out good from that, but meanwhile I must say, your positivity is SO inspiring. Truly, having the right song to sing 
I've done it myself, pulling out of the doldrums by singing (and swinging...did you swing and sing Raindrops? 
) 
