by squealcat » Sat Feb 13, 2021 7:49 am
Weight change +/- in lbs: + 0.9
1. Start each meal with a soup and/or salad and/or fruit.no
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.no
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).no. a couple of slices of cheese
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).no
6. Eliminate any added oil.no
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.no
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).no. Made and drank one smoothie
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.no
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).yes
Victories, comments, concerns, questions:Even when I went astray with my eating, my walking stayed consistent. I walked 15 miles this week. Mark, last week you called attention to the fact that I don't have a problem with my exercise routine but I have struggled with what I eat. I am thinking about it right now and feel that my walking is a routine that I have had since I retired almost 4 years ago. I don't want to give it up for anything. I guess it is part of my identity. It is what I do almost every morning. It takes up space in my day and I don't feel that I have lost anything by spending that time walking. Now for the food and eating, I guess I don't yet have the MWL way of eating as part of my identity. I have to work on that as it doesn't take much to get me off track. I can go a few weeks following it just fine and then the rich food calls to me. Right now I must "white knuckle it" to get back on track. I have to realize that , like my walking, I won't lose anything by spending my time eating the MWL way. I won't lose, I will gain.
On to the next week !
-squealcat (Marilyn)