Maja’s journal

[maja]

B: oats, spinach, berries, banana
L: potatoe cake (potatoes, shredded vergetables, beans)
D: vegetables soup, potatoes, broccoli, cauliflower
Dessert: 2 tangerines
No oils, sugar, little bit of salt
Excercise: v

[maja]

Sat. 11-4
B: carrots and homemade hummus (no oil or tahini), potatoe cake Potatoes and shredded greens),
L: leek soup, banana and tangerine
D: 2 corn tortillas, sweet potatoe, kale, white beans, 1/4 avocado
Dessert banana

[maja]

Sunday 12-4
B: greens with balsamico
L: oats with berries and banana
Dinner: broccoli soup, 2 tortillas with sweet potatoe, kale, white beans
Snack: chips and olives
I hadn’t eaten enough today and couldn’t constrain myself in the evening i need to create someting I can take as a healthy snack
Excercise;v

[maja]

Monday 13-4
L: oats with spinach, berries, banana
D: rice, broccoli, green beans, carrots
snack: 2 wine and crackers
Together with family, difficult to be compeltely strict....

[maja]

Tuesday 14-4
L: 2 bananas
D: broccoli soup, stew with potatoe, kale, white beans, carrots, cellery, brown rice
Excercise: x
I wasn’t hungry at all today so I ate not much. Also a bit of tummy pain, maybe by the things I had at the weekend.

[Maco]

A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)

1) Start each meal with a soup and/or salad and/or fruit.
1-1: lunch: x, Dinner: v
2-1 breakfast:x, Lunch: v Dinner: x
3-1 breakfast: x Lunch: x Dinner:x
4-1 breakfast: v Lunch: v Dinner:v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

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 desert.

1-1: lunch: v, Dinner: v
2-1 breakfast:v. Lunch: v Dinner:v
3-1 breakfast: v Lunch: x Dinner: v
4-1 breakfast:v Lunch: v Dinner: v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

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.

1-1: no sugar, less salt
2-1 ,,
3-1, had sugar and salt
4-1, no sugar, less salt
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

4) Eliminate all animal foods (dairy, meat, eggs, fish, seafood).

1-1: v
2-1 ,,
3-1 had a cheese sandwich
4-1 breakfast: Lunch: Dinner:
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).

1-1: ate some nuts
2-1 ,,
3-1, ,,
4-1 no nuts but had a bit of tofu with dinner
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

6) Eliminate any added oil.

1-1: v
2-1 ,,
3-1 ,,
4-1 ,,
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

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.

1-1, had some bread
2-1 had some crackers
3-1 had bread and cookies
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).

1-1: v
2-1 v
3-1 v
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.

1-1: v
2-1 v
3-1 ate to much
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

10) Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
1-1: v
2-1 x
3-1 x
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:

1-1/2-1 in the afternoon cravings and some nuts, have to think how to handle this, not giving in or substitute the nuts for something else.
3-1/4-1, had on 3-1 a very emotional day and went out of control, had cookies, nuts and a cheese sandwich. 4-1 all calmed down and ate according plan, had made a soup and when I had the craving for nuts, had a sweet potato.