Hi Team Time & Adherence,
Hope everyone is doing great! We’ve had some severe storms this week in Chicagoland interspersed with some amazing summer weather. There is a “meme” that is out there which may interest this group --- a picture from South Elgin, IL where you can see a tornado cloud and in the background is a long line in the Portillo’s drive-through --- even the tornado can’t stop folks from getting their burger or hot dog…
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes. Really loving the melon right now and there are so many available at this time of year. My goal is to try them all! 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. Still same meals. Still love them. 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 and no starving. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes - 7 /7. Again, lots of walking and as much pickleball as possible! Victories, comments, concerns, questions:
I am excited to be participating in McD 12 Day that started yesterday. Feeling very uplifted, educated, empowered… so far participating in the program, and appreciative of having the opportunity for a “refresh” --- and that it takes place in the summer (YAY)!
Not sure if anyone else has this feeling --- but seems to me like this journey has multiple phases. For me, first getting the food and activity right --- then moving on to eliminating not healthy habits (maybe others do this first or simultaneously or don't have bad habits!). Now seems more the emotional or soul-searching side – like finding inner peace (or something like that).
Doing my metrics yesterday for the 12 day had me thinking a bit about the concept of Time & Adherence (and how health is positively impacted by these elements)… Following are my numbers – the second ones are from first day of November 2021 program (when I had been following MWL Checklist for about 6 months). Thought they were pretty good before, but now better… also lowered TC by about 40 points… Pretty amazing (to me anyway!). I do not know what my starting point was (prior to Nov 2021) in anything but weight (but I expect it wasn't good!).
BP : 93/ 65 …….110 / 73
Pulse : 52………..62
Weight : 115……129
Feeling really grateful for this group and appreciative of the community. Thanks so much.
Hope everyone has a wonderful week!
Best,
Stephanie