Hi Team Time & Adherence,
Hope everyone is doing well and enjoying fall colors and flavors! Thinking I’m going to make some pumpkin oatmeal this week with apples and cinnamon - will smell like autumn.
1 Start each meal with a soup and/or salad and/or fruit.
Frequently. I am at about 80% of meals with preload. Having the apples available is helping here. 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. Not perfect - I ate white rice at one meal out – vegetable sushi. They didn’t have brown rice at the restaurant – so this was the best choice available. I don’t go out to eat much, but this week was three times. Have found that a couple of places have easy to get compliant breakfast of steel cut oats made with water with fruit – no milk, no granola = MWL compliant. At another restaurant had a raw veggie salad and brought own dressing / bv--- ate before going so all was good. 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. Did not starve or stuff. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes - 7 / 7. Took a couple of beautiful hikes last weekend with my son. Played some pickleball. Went to the gym at work and by my house. I have been trying for over 2 years to consistently incorporate strength training – which I know is important. It is not my strength (no pun intended)! I am hopeful that I am getting closer here --- meeting with a personal trainer next week for a consultation – fingers crossed that we are compatible --- as searching for the right fit has been a mini project. Victories, comments, concerns, questions:
Thank you,
Mark for your amazing patience last week and your feedback! Much appreciated!
Hope everyone has a terrific weekend and start to October! We are closing out September with a bang!!!
Cheers,
Stephanie