Re: The Behavioral Path to MWL Success - March 2023 Group
Posted: Thu Mar 23, 2023 6:54 pm
Hi Team Time & Adherence, ❤️
Hope that everyone is doing well !
1 Start each meal with a soup and/or salad and/or fruit.
I think I am at about 1/3 here for the week. I am looking to maintain.
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.
Mostly YES (but not 100%).
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 starving and no stuffing.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Still overall no, but slow incremental progress with at least 3 days a yes.
Victories, comments, concerns, questions:
Just comments…
Mark – Thanks for your support and for sharing that explanation on non-violent communication. Looked this up and have to ❤️!!! Agree 100% with everything that Gimmelean so eloquently stated. Really do love this and think it is amazing!!! You are appreciated beyond belief!!!
Bambi --- It helps me so much too to keep my “why” in mind.
Rebecka—I love this appreciate your food thought!!! That is fantastic!!!
Arista --- Congrats on your progress!! That is so awesome!!! Hoping you find some meals that you love!!!
Holly --- You go girl with this avoidance of cookies even after a tough encounter with an auto dealer!!! Awesome!!!
Gimmelean --- We had 2 back-to-back Pi Days at work!!! I feel your pain!!! I honestly didn’t know that “Pi Day” was a widespread thing…
Eric --- Can’t agree more that it could be easy to stop McD’ing--- have done that before myself. Love this group and the accountability / process / community / support. So helpful to just keep going!!!
Waving a huge “hi” to everyone! Hope you all have a successful and amazing week.
Best,
Stephanie
Hope that everyone is doing well !
1 Start each meal with a soup and/or salad and/or fruit.
I think I am at about 1/3 here for the week. I am looking to maintain.
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.
Mostly YES (but not 100%).
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 starving and no stuffing.
10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Still overall no, but slow incremental progress with at least 3 days a yes.
Victories, comments, concerns, questions:
Just comments…
Mark – Thanks for your support and for sharing that explanation on non-violent communication. Looked this up and have to ❤️!!! Agree 100% with everything that Gimmelean so eloquently stated. Really do love this and think it is amazing!!! You are appreciated beyond belief!!!
Bambi --- It helps me so much too to keep my “why” in mind.
Rebecka—I love this appreciate your food thought!!! That is fantastic!!!
Arista --- Congrats on your progress!! That is so awesome!!! Hoping you find some meals that you love!!!
Holly --- You go girl with this avoidance of cookies even after a tough encounter with an auto dealer!!! Awesome!!!
Gimmelean --- We had 2 back-to-back Pi Days at work!!! I feel your pain!!! I honestly didn’t know that “Pi Day” was a widespread thing…
Eric --- Can’t agree more that it could be easy to stop McD’ing--- have done that before myself. Love this group and the accountability / process / community / support. So helpful to just keep going!!!
Waving a huge “hi” to everyone! Hope you all have a successful and amazing week.
Best,
Stephanie