1. Start each meal with a soup and/or salad and/or fruit.
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.
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.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
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.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Victories, comments, concerns, questions: This morning I got out of the house right away and walked for 35 minutes which was about 1.5 miles (not as fast as some can do but plenty fast for me). I did my stretches and now my hip tightness is mostly gone from last week. I have to remember to do those stretches the next 3 days at my daughter's house so that doesn't happen again.
Breakfast was oat groats, blueberries, 2 cups of decaf coffee (my Sunday treat)
Lunch: steamed veggies (no salad today....the vinegar bothered my sore mouth yesterday .....bit my tongue while sleeping
) also a bowl of cauliflower soup
Dinner: TBD
I will finish this later. I may not post anything the next 3 days as I will be watching my grandson on those days and I am tired afterward . Will see ! If any "nods" change to sad faces, I will come back and change them. So far so good
-squealcat
Dinner: