Today was a really good day. I stayed on target and when my hubby offered me some SAD cookies I turned him down with a reminder to both of us that eating them will just make me feel bad in more than 1 way.
So I had my iced decaf latte with 3/4 cup 30 cal almond milk.
I ran 4 miles, outside because the fitness center here is closed again temporarily, ugh, hills and no air conditioning!
I had salad with balsamic vinegar (like a pound of salad and that's a small one for me), air fried sweet potato and 2 ears of corn for brunch about 11am.
I snacked a watermelon around 2.
Dinner was baked russets air fried as wedges, steamed zucchini, yellow squash and spinach.
I've baked 5lbs of russets in the instapot for meal prep.
Start each meal with a soup and/or salad and/or fruit.
yesFollow 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.
yesGreatly 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.
yesEliminate all animal foods (dairy, meat, eggs, fish, seafood).
alwaysEliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
yesEliminate any added oil.
had a bit of cooking spray in the air fryerEliminate 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.
yesDon't drink your calories (especially from juices & sugar-sweetened beverages).
no, that latte every morning is the only calories I drink, it's water the rest of the dayFollow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
yesAvoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
yes, I run 5-6 days aweek and walk the dogs 2x day for about 30 minutes.