Re: Tian-De's Log
Posted: Wed Dec 23, 2020 3:49 am
FOOD
Breakfast: Oatmeal, a banana, and blueberries
Lunch: Oatmeal, a banana, and blueberries, plus raisins
Dinner: strawberres and grapes, rice, stirfried veggies, stir fried dried tofu, more rice
MWL Checklist
Weight change +/- in lbs: last week 166.2 lbs, 2 days before weigh in.
1. Start each meal with a soup and/or salad and/or fruit. 2/3 Fruit.
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. 2/3 While a Chinese dinner looks like this, there was enough oil that I can't check this last meal.
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. 3/3
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 3/3
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). 2/3 Dinner had dried tofu, but I only ate a couple bites to be polite.
6. Eliminate any added oil. 2/3 The dinner had oil
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. 1/3 After lunch I bashed on some raisin. Though I felt this was better than anything else available at the school store.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). 3/3
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. 1/3 didn't follow the principles after my lunch and dinner, though I did eat until full
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 0/3
total: 18/30
SLEEP AND ACTIVITY
DC2: Day 18
C1: 11:10 - 2:00
C1-C2 gap.: Watched "Heroes", made this log , meditated
C2: 5:13-7:00
C1-N1 gap: Ate Oatmeal, Went to class, worked on books for class
N1: 11:45-12:00 Didn't sleep, but felt well rested
N1-N2 gap: Ate oatmeal, Watch "Heroes", Read "Zhuan Falun", got my class started, took my wife to the eye doctor, read "McDougall Program for Maximum Weight Loss"
N2: 5:10-5:30: Skipped nap
N2-C1 gap: Large dinner
C1: 10:55-2:00 Disturbed early on,
C1-C2 gap: Meditated, Watched "Heroes", made this log , Read "ZHuan Falun", Cleaned the kitchen
SPIRITUAL PRACTICE:
Meditation: 40 Minutes
Reading: Maybe an hour and a half, not sure
VIRTUES:
真Truthfulness: -Lied about meditating and reading at night by not acknowledging that I often watch a lot of TV or do other things. +Started breaking up my binge watching by reading a paragraph after every scene. Much easier to stop and move on to something more productive.
善 Compassion: +Made sure I was there for the start of my 1st period study hall class, even though I needed to go to an eye doctor appointment later
忍 Tolerance: -My heart was stirred with I was accused of waisting time, even though I thought I was doing the right thing. I need to keep a calmer mind.
Breakfast: Oatmeal, a banana, and blueberries
Lunch: Oatmeal, a banana, and blueberries, plus raisins
Dinner: strawberres and grapes, rice, stirfried veggies, stir fried dried tofu, more rice
MWL Checklist
Weight change +/- in lbs: last week 166.2 lbs, 2 days before weigh in.
1. Start each meal with a soup and/or salad and/or fruit. 2/3 Fruit.
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. 2/3 While a Chinese dinner looks like this, there was enough oil that I can't check this last meal.
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. 3/3
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 3/3
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). 2/3 Dinner had dried tofu, but I only ate a couple bites to be polite.
6. Eliminate any added oil. 2/3 The dinner had oil
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. 1/3 After lunch I bashed on some raisin. Though I felt this was better than anything else available at the school store.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). 3/3
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. 1/3 didn't follow the principles after my lunch and dinner, though I did eat until full
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 0/3
total: 18/30
SLEEP AND ACTIVITY
DC2: Day 18
C1: 11:10 - 2:00
C1-C2 gap.: Watched "Heroes", made this log , meditated
C2: 5:13-7:00
C1-N1 gap: Ate Oatmeal, Went to class, worked on books for class
N1: 11:45-12:00 Didn't sleep, but felt well rested
N1-N2 gap: Ate oatmeal, Watch "Heroes", Read "Zhuan Falun", got my class started, took my wife to the eye doctor, read "McDougall Program for Maximum Weight Loss"
N2: 5:10-5:30: Skipped nap
N2-C1 gap: Large dinner
C1: 10:55-2:00 Disturbed early on,
C1-C2 gap: Meditated, Watched "Heroes", made this log , Read "ZHuan Falun", Cleaned the kitchen
SPIRITUAL PRACTICE:
Meditation: 40 Minutes
Reading: Maybe an hour and a half, not sure
VIRTUES:
真Truthfulness: -Lied about meditating and reading at night by not acknowledging that I often watch a lot of TV or do other things. +Started breaking up my binge watching by reading a paragraph after every scene. Much easier to stop and move on to something more productive.
善 Compassion: +Made sure I was there for the start of my 1st period study hall class, even though I needed to go to an eye doctor appointment later
忍 Tolerance: -My heart was stirred with I was accused of waisting time, even though I thought I was doing the right thing. I need to keep a calmer mind.