Marsha's Aug2019 journal

[deweyswakms]

Hi, I am committing to the MWL program for August. Daily journaling always helps me stay mindful about what I am doing, so I will also post here daily. I plan my foods and exercise for the day, and I am keeping the MWL '11' daily checklist in mind too.

I have been WFPB for several years. Bad blood work (namely a sky high and increasing CRP #) made me realize I had to make a change in my diet. I am 5'9", now 72, always active but my body can no longer pound it out in the gym or handle the heavy exercise I used to do. Arthritic hips, degenerative disc disease in the spine, have modified what I can do. I LOVE to walk and am doing water aerobics too. Plus swimming sometimes. I do need to add some weight work to my routine.

I want to lose more weight, my 1st goal is to get to 185 (from 194.8 today), and then reassess. And I can't rely on exercise to burn off the calories, not to mention no more hormones left in my body!

So, let's start.

I try to limit my eating between 8am and 6 or 7pm.
[list=]Brea

kfast for me today will be a piece of fruit and split pea soup (love the McDougall recipe) along with my starch of the day, some potatoes.
Lunch will be the 'cowboy caviar' recipe with iceberg lettuce and maybe some as a filling in a corn tortilla
Dinner will probably be oatmeal with ground flax seed and hemp hearts with soy milk. I can't do oatmeal in the morning as it seems to crash my blood sugar
I LO

VE w[/list]atermelon so that will be my snacks, plus carrots and celery for crunch.

Exercise: my 1.5 mile walk. Plus some stretches (vital for me) and a 30 second plank (really helps my back).

[deweyswakms]

August 9th
I am off to water aerobics. I don't like a full meal before exercising, so am hoping my banana and last of the steamed green beans is enough. Later I will enjoy the yummy split pea soup (with carrots & potatoes in it), steamed spinach and some brown rice. Dinner will be more of the cowboy caviar recipe with iceberg lettuce. Also steamed broccoli. Snacks will be 2 fruits and maybe carrots and celery for munchies.

[bunsofaluminum]

Hi Marsha,

I'm with you: exercise on an empty stomach. You can push it harder, and also your body will use fat to fuel the workout, because glycogen stores are depleted. That's what I do...pre-brekkie gym.

[deweyswakms]

8/15/19
I lost .6 of a pound in one week, was hoping for more but had a bad back spasm episode this week so couldn't exercise for 3 days. I was happy I had some frozen meals so was able to, mostly, stick to MWL program. I KNOW I will crack the 194 # this week though, will see 193!! Back to water aerobics, gently, today, to work on the tight back.

[deweyswakms]

8/17/19
WOW, scale shows 193, haven't seen that number in years. This works. Who knew? I am finding out I am enjoying eating a lot more veggies and at least 2 fruits each day. I recently made the corn chowder recipe that was in the latest McDougall newsletter. It is good and filling! My other favorite is the 'cowboy caviar' salad. I only use lime juice for a dressing, and I use some taco type seasonings in it. It's really good with brown rice. And I never tire of the burrito bowl meal. Keep up the good work.

[deweyswakms]

Monday August 19, 2019

Well, babysat the grandson, got good exercise but also iffy on MWL compliance eating. Back on it today!
Breakfast was 1 banana, the last of delicious blackberries, some steamed spinach and the last of the great corn chowder with brown rice. Lunch will be the homemade vegetarian chili, so good, with more brown rice. Brown rice doesn't seem to jack my blood sugar around and is filling for me. I'll also have iceberg lettuce because it's in the fridge.
Dinner will be steamed broccoli, more rice, and something else.

Keep on it!

[stillcrazy]

You are inspiring me Marsha! Maybe I need to get back to daily journalling for some accountability too. I am really curious about the cowboy caviar salad, can you “steer” me to the recipe? Vee

[deweyswakms]

Hi Stillcrazy,
haven't figured out how to reply to your message here.

Google for cowboy caviar and lots of recipes show up. Here is one. I only use 1 avocado, 1 can of black beans drained & rinsed although you can certainly use blackeyed peas; 1 cup of frozen/canned/fresh corn, I like fresh roma tomatoes about 3, I cut up 1 orange or yellow or red bell paper (green peppers upset my stomach). I also chop parsley (cilantro works too), maybe half a bunch. And about 3 green onions. I only use the juice of 1 lime over it as a dressing. I imagine a balsamic vinegar would be good too. Season to taste. I LOVE this stuff. It is good as a filling in a pita bread or wrap, or alone, or as a dip, served over lettuce.

And YES to journalilng. It helps me set my daily intentions for exercise and eating. If I plan ahead, I am good. Without it, I can make less than desirable choices.

Marsha

[deweyswakms]

Tuesday August 20 I think!

Journaling here is great for me to set my intentions for the day as well as my MWL eating plans. This MWL program is really helping me drop some sloppy eating habits and I now see the weight will fall off.

I live in the dark and gloomy NW except for 3-4 fabulous months, so I will go walk outside first thing. Getting sunshine is vital to my good moods. I see friends in the afternoon for lots of fun. I also have some artwork to do today. Housework? meh, but will do something.

Breakfast was 1 banana, some delicious orange melon, some blueberries over oatmeal with hemp & flax seeds with soy milk. Plus my beloved morning coffee ritual.
Lunch will be some of the foods I prepared yesterday - the beans from John's wonderful slow cooker beans, with lettuce and brown rice. Steamed spinach.
Dinner will be steamed broccoli, love it. Also the veggie chili with brown rice. Probably the rest of the watermelon.
Carrots will be my munchies today.

[deweyswakms]

You are inspiring me Marsha! Maybe I need to get back to daily journalling for some accountability too. I am really curious about the cowboy caviar salad, can you “steer” me to the recipe? Vee

Hi, trying to figure out how to reply to your comment. Maybe this works? See the post I added this morning. Hope to see your journal too. Marsha

[stillcrazy]

Marsha, thanks for the description of sow oy caviar, it sounds yummy. I will google it too, but I think you have already “McDougalled “ it, so I will work off yours. I bet it’ll be good smeared on a corn tortilla. Vee

[deweyswakms]

Marsha, thanks for the description of sow oy caviar, it sounds yummy. I will google it too, but I think you have already “McDougalled “ it, so I will work off yours. I bet it’ll be good smeared on a corn tortilla. Vee

Oh yes, it's a good filling for a pita bread or corn tortilla. It does need seasoning though.

[deweyswakms]

Wednesday, August 21, 2019

Very busy day but I decided I needed to add a journal entry today, for accountability.

Also tired today, and that can be my eating downfall so I made sure to eat a good breakfast. Then while running errands and if I get hungry, I tell myself that I have good food at home and I can wait. And I can.

Berries for breakfast plus brown rice and the good "John's favorite slow cooker beans" with lettuce.
Later today I'll have steamed broccoli and vegetarian chili. More of the delicious cantaloupe melons.
Probably not much else; I am tired and need to sleep. I have finally learned it is futile to try to stay up when my body needs rest. I often snack thinking it will help me stay away, or because I am bored. MUCH better to take a book to bed and then sleep.

No exercise today; sore and tired from yesterday. At age 72, I have learned to pace myself! I can no longer RUSH around to have a full and meaningful life.

[deweyswakms]

Thursday, August 21, 2019

I am late to the journal today but have had a mindful day of MWL eating.
Breakfast, if I remember, was rice and Johns favorite white beans. After this, don't recall.
I painted all morning which was great. Ate lunch at 1pm, and that was steamed broccoli and veggie chili.
Fruit today has been a delicious fresh peach! and more cantaloupe. Dinner is steamed spinach, a couple of Yukon gold potatoes, and more chili if I am hungry. I should add more veggies, but don't want to take the time to cook them. I have broccoli slaw for munchies.

Been frustrated at lack of time for my art, so today I started cancelling and changing calendar obligations so my mornings will ALL be free for exercise and art.

[deweyswakms]

Sat August 24, 2019
Yesterday was a big outdoor concert day and I forgot to journal. The happy news is I lost more weight. 193.4 this morning. I last saw 193 many years ago. I prepared for the concert by eating ahead of time and I took a small portion of food with me. I ate no junky concert food but did enjoy a special ruby ale (McMenamins). I really wasn't very hungry at all. The concert was great! My body is really tired today, so I will rest and relax. My plan is to keep to the 193.4 # and perhaps carve more ounces off by next Thursday's MWL weigh-in. Plus plan for burrito bean bowls I think.