Re: The Behavioral Path to MWL Success - July 2022 Group
Posted: Fri Jul 29, 2022 2:46 pm
Hi Team Time and Adherence! Happy end of July....
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Still mostly salad / raw veggies - sometime fruit. Loving cantaloupe this week. Also, loving purple cauliflower, Romaine lettuce, and carrots... ok, baby cukes too...
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.
For starch, I ate a ton of: whole wheat pasta, Sloppy Lentils (made with red and double veggies), potatoes (lots of YG and red) mainly microwaved (time was short!)
Added raw or roasted veggies and fruit to the 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.
Yes. Reduced (not in cooking or product; at table only). I used salt a few times on potatoes.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, of course.
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. I didn't stuff or starve.
I keep recommended foods READILY available to snack on (as needed). I pair up a starch with a fruit / veggie. I did snack a few times this week when hungry between meals.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes.
* 6/7 days walked briskly (took a rest day, but counting full credit here due to time....)
Many days took two walks. Liking a 6:30AM and a lunch time walk. The weather has been beautiful except a couple of rainy days (but not stormy)...
Victories, comments, concerns, questions:
Still is working great for me to focus holistically on the Checklist. I am still kind of amazed on how that has changed my mindset and enabled me to be more relaxed about the whole process (and increased adherence at the same time).
I so appreciate reading everything shared on this thread!! This is such a fabulous community... Thank you!!!
Hope that everyone has an excellent week!!!
Cheers,
Stephanie
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Still mostly salad / raw veggies - sometime fruit. Loving cantaloupe this week. Also, loving purple cauliflower, Romaine lettuce, and carrots... ok, baby cukes too...
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.
For starch, I ate a ton of: whole wheat pasta, Sloppy Lentils (made with red and double veggies), potatoes (lots of YG and red) mainly microwaved (time was short!)
Added raw or roasted veggies and fruit to the 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.
Yes. Reduced (not in cooking or product; at table only). I used salt a few times on potatoes.
4 Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, of course.
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. I didn't stuff or starve.
I keep recommended foods READILY available to snack on (as needed). I pair up a starch with a fruit / veggie. I did snack a few times this week when hungry between meals.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes.
* 6/7 days walked briskly (took a rest day, but counting full credit here due to time....)
Many days took two walks. Liking a 6:30AM and a lunch time walk. The weather has been beautiful except a couple of rainy days (but not stormy)...
Victories, comments, concerns, questions:
Still is working great for me to focus holistically on the Checklist. I am still kind of amazed on how that has changed my mindset and enabled me to be more relaxed about the whole process (and increased adherence at the same time).
I so appreciate reading everything shared on this thread!! This is such a fabulous community... Thank you!!!
Hope that everyone has an excellent week!!!
Cheers,
Stephanie