Hi Team Time & Adherence!!
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Hope that everyone had an awesome week of practicing the MWL behaviors! I am feeling very positive and loving the food!
1 Start each meal with a soup and/or salad and/or fruit.
Maybe a handful of times for the week. 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.
Yes. 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.
Yes – reduced not eliminated. 4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes. 5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes. 6 Eliminate any added oil.
Yes. 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).
Yes. 8 Don’t drink your calories especially from juices & sugar-sweetened beverages.
Yes. 9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes – no stuffing or starving. Still being mindful of this! 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes! Got in some great walk / jogs, strength training, and pickleball this week. Feels wonderful to MOVE!!!Victories, comments, concerns, questions:
Mark – You asked me about how I handle food for the pickleball tournaments last week and how they are going.
Last week my partner and I played our first Mixed Doubles tournament. We were outplayed (finished in the middle) but learned a lot about how to better strategize, communicate, and work together as a team. Today we took 1st place in the intermediate level at “Spring Fling”. So, YAY to that and we had a ton of fun in both tournaments.
For food, I like to eat my regular oatmeal with fruit for breakfast before leaving or enroute. I make it the night before and put it in a to-go container in the refrigerator so that I can grab it fast (since many of these events require leaving at the crack of dawn)!!! Then, I pack food similar to what you might take on a plane in case I get hungry during the event (and to avoid eating what is provided which is not compliant). I like to bring food that you can eat without utensils and that will hold up pretty well in my pickleball bag. Usually that would be potatoes, Jeff burgers, and fruit – like banana, apple, pear, or grapes. Sometimes I also bring carrots and /or baby tomatoes. For the past two weeks, I wasn’t hungry so didn’t eat any of the food I brought – but unpacked it when I got home and had it for my next meal. I did have one learning today --- had sprinkled some garlic salt on the potatoes and I won’t do that again because my bag smelled!! HA!
Thanks so much to all fellow group members for being here --- and a big thanks to Mark for all of the positivity and encouragement!!
Cheers,
Stephanie