Re: The Behavioral Path to MWL Success - February 2023 Group
Posted: Thu Feb 16, 2023 6:22 am
2-17
1. Start each meal with a soup and/or salad and/or fruit.
Most days
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
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
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes, not an issue here
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
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Most days
Victories, comments, concerns, questions good week, nothing eventful.
I am learning that when I’m tired, I am wanting to eat rather than go to bed. I also don’t think I’m eating enough starch so I did increase it some.
I stepped on the scale, it’s been several months . I have had a slight gain, but nothing I can’t tackle and get off.
I keep moving up my retirement, end of July! I’ll be glad to have more me time to finally have me time. I’ve been a caregiver for 5 years and trying to work also.
1. Start each meal with a soup and/or salad and/or fruit.
Most days
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
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
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes, not an issue here
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
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Most days
Victories, comments, concerns, questions good week, nothing eventful.
I am learning that when I’m tired, I am wanting to eat rather than go to bed. I also don’t think I’m eating enough starch so I did increase it some.
I stepped on the scale, it’s been several months . I have had a slight gain, but nothing I can’t tackle and get off.
I keep moving up my retirement, end of July! I’ll be glad to have more me time to finally have me time. I’ve been a caregiver for 5 years and trying to work also.