Re: December 2020 McDougall MWL Weigh-In Group
Posted: Sat Dec 26, 2020 12:50 pm
Happy Day-After-Christmas everyone!
*Weight Change: -1.4 lbs*
*Guidelines:
Start each meal with a soup and/or salad and/or fruit. Compliant 7/7 days
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. Compliant 7/7 days
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. Compliant 6/7 days
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Compliant 7/7 days
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Compliant 7/7 days
Eliminate any added oil. Compliant 6/7 days
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. Compliant 6/7 days
Don’t drink your calories (especially from juices & sugar-sweetened beverages). Compliant 7/7 days
Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself. Compliant 7/7 days
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Compliant 4/7 days
*Summary:
- My not so good points = (1) All of my non-compliant, food days were basically the night we ordered take-out this week (salt, whole-wheat vegan bread, oil)...ugh! I want to be more confident in making "special requests" for the vegan foods I order so they're MWL compliance. It's such a battle. I want to "enjoy" a take-out meal with my family...but sometimes I think I may need to go back to eating food I cook while they eat what they want...which is what I HAD to do in Sept when I did a (potato) Mary's Mini for 1 month. (2) Still working on daily exercise. I did one more day of exercise this week than last week, which I feel means I'm (at least) moving in the right direction.
- My good points = (1) Still very pleased with my weight loss this week! Slow & steady! That seems to be my motto. Lol! (2) My birthday was a HUUUUGE MWL success! YAY! I was 100% compliant on my birthday, to include hopping on my exercise bike, which was the best gift I could give myself! I even surprised myself. I planned to make the McDougall "Baked Apple Dessert" (thanks Mark!) but realized I didn't need to eat dessert just because it was my birthday. SURPRISE! Lol! And I felt satisfied after eating dinner; there really wasn't a need to eat more or have a sweet treat. My birthday dinner came out great: navy bean soup to start, portobello mushroom stuffed with mashed potatoes, topped with homemade marinara sauce (Mary McDougall's recipe) and nutritional yeast. The other half of my plate was sauteed spinach with onions & garlic. And my usual mason jar of water. My focus that day wasn't food; time with my family & my Zoom party with extended family was the highlight of the birthday!
*Trying to determine if I should be in the Group next month because we're moving mid-January, from Denver to Seattle. I know there's 1 week I will not be able weigh-in (I plan to pack my scale) or report a summary because of the days we'll be traveling. I'd love to stay in the Group for Jan...I think it will help me stay focused during a high-stress time but not sure if the 1 week gap is acceptable. No matter what, you'll see me in the Feb Group! Open to your thoughts, Mark.
-Chesca
*Weight Change: -1.4 lbs*
*Guidelines:
Start each meal with a soup and/or salad and/or fruit. Compliant 7/7 days
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. Compliant 7/7 days
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. Compliant 6/7 days
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Compliant 7/7 days
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Compliant 7/7 days
Eliminate any added oil. Compliant 6/7 days
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. Compliant 6/7 days
Don’t drink your calories (especially from juices & sugar-sweetened beverages). Compliant 7/7 days
Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself. Compliant 7/7 days
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Compliant 4/7 days
*Summary:
- My not so good points = (1) All of my non-compliant, food days were basically the night we ordered take-out this week (salt, whole-wheat vegan bread, oil)...ugh! I want to be more confident in making "special requests" for the vegan foods I order so they're MWL compliance. It's such a battle. I want to "enjoy" a take-out meal with my family...but sometimes I think I may need to go back to eating food I cook while they eat what they want...which is what I HAD to do in Sept when I did a (potato) Mary's Mini for 1 month. (2) Still working on daily exercise. I did one more day of exercise this week than last week, which I feel means I'm (at least) moving in the right direction.
- My good points = (1) Still very pleased with my weight loss this week! Slow & steady! That seems to be my motto. Lol! (2) My birthday was a HUUUUGE MWL success! YAY! I was 100% compliant on my birthday, to include hopping on my exercise bike, which was the best gift I could give myself! I even surprised myself. I planned to make the McDougall "Baked Apple Dessert" (thanks Mark!) but realized I didn't need to eat dessert just because it was my birthday. SURPRISE! Lol! And I felt satisfied after eating dinner; there really wasn't a need to eat more or have a sweet treat. My birthday dinner came out great: navy bean soup to start, portobello mushroom stuffed with mashed potatoes, topped with homemade marinara sauce (Mary McDougall's recipe) and nutritional yeast. The other half of my plate was sauteed spinach with onions & garlic. And my usual mason jar of water. My focus that day wasn't food; time with my family & my Zoom party with extended family was the highlight of the birthday!
*Trying to determine if I should be in the Group next month because we're moving mid-January, from Denver to Seattle. I know there's 1 week I will not be able weigh-in (I plan to pack my scale) or report a summary because of the days we'll be traveling. I'd love to stay in the Group for Jan...I think it will help me stay focused during a high-stress time but not sure if the 1 week gap is acceptable. No matter what, you'll see me in the Feb Group! Open to your thoughts, Mark.
-Chesca