Thank you, Starflower!!!!
Happy New Year!!!
I feel quite positive about what I accomplished last year. Progress isn’t always linear --- and working through bumps in the road seems to be an important part of the journey.
I was happy to McDougall all year following the MWL checklist closely (but not perfectly). I continue to feel terrific and only had ONE instance of anxiety this year. This is incredible forward progress! Additionally, what I have learned closely following the program since May 2021 has enabled me to jump in and make other health-supporting changes.
• I gave up some bad habits early in 2023 (for example: coffee and alcohol) - in a black and white way and am going strong. This was not nearly as difficult as I had imagined it would be. It feels amazing to align my behaviors with my values.
• I added strength training to my regular routine with the support of a trainer. This is going great – I am about 3 months in with this habit and am feeling stronger and more confident in ultimately continuing this on my own and keeping it a consistent habit.
• I picked up a pickleball paddle in March and fell in love ❤️ with this sport! Cannot get enough of it --- love to play and love the social aspects. I have made a few good friends and many buddies this year – it is a phenomenal sport and community!
• I made a great start to practical retirement planning --- a Day in the Life (how to best occupy the time) and am happy with where that landed.
• I kept closely engaged with family and friends and feel happy and connected in my relationships.
Which brings me to … YAY – it is 2024!!!
Instead of setting resolutions or specific goals, I have the intention of making 2024 happy, healthy, and strong.
In Katherine Morgan Schafler’s “The Perfectionist’s Guide to Losing Control: A Path to Peace and Power”, she describes intentions as:
“Your intention is the energy and purpose behind your striving; your goal is what you’re striving for. When you set an intention, you’re giving yourself a way to feel success, satisfaction, and enjoyment during the process, not just in the afterglow of success.”
Surprise! I had oatmeal with banana, dark cherries, and mango for my first meal of 2024!! It was delicious! I also went to my neighborhood gym and walked the indoor track with some jog intervals for 60 minutes. Would have preferred to be outside BUT it was COLD!!!
A simple and delicious lunch!
Below is behavioral assessment that I will post for week of 1/5.
Hi Team Time & Adherence,
Hope everyone is starting off the New Year in an amazing way!!! Here is my week.
1 Start each meal with a soup and/or salad and/or fruit.
Mostly – 18/21. I am writing out my PL’s on my day planner. That helps me to REMEMBER to just do it. 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. 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. 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.
I try to do this but maybe I am eating past satiation. I am working with Tiffany (support specialist from McD 12 Day). 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes for 6/7 – took a rest day. Walking, strength training, and pickleball. Went to a NYE party at a brand new PB place and it was amazing!!! My league starts up again this upcoming week. My partner and I are signed up for both intermediate and advanced – we’ll see how that goes! Victories, comments, concerns, questions:
Mark – From last week, bringing a compliant starchy dish to the party worked out well! I am glad that I did set expectations before the event and it was no big deal. Had a wonderful time!
JaBee – A big hi and welcome to the group!
Rebecka- I am inspired by your exercise routine! If I pick up a jump rope this month, it is because I read your comments!!!
Further to Mark’s opening questions on 2024:
For 2024, my intention is to focus on being happy, healthy, and strong. I plan to continue to:
1) Follow McD / MWL checklist
2) Exercise (walk each day, strength train 2-3x / week, play pickleball as much as I can)
3) Connect with family and friends frequently and meaningfully
4) Plan for retirement (various scenarios)
Other than that, I may set short-term goals during the year that align with my overall intention. Right now is my busiest time of the year at work and it makes most sense for me to just keep going (and not add stress or to do’s)!
I did sign up for some events throughout the year that are a mix of exercise and social connection. My goal is to participate and have fun at these activities!
1) My PB partner and I are attending a camp in September with a pro (got almost last slots!)
2) Walk / jog a half marathon with my high school buddy in May (and maybe another in October)
3) Various PB tournaments with partners (also signed up for one where you are solo)
Thanks, Mark for all of your support!! Thanks, everyone for participating! ❤️ that we have this community!
Wishing everyone their best year yet!
Cheers,
Stephanie