Hi Journal!
I crossed the street with these geese on a walk this week!!
Roasted a big pan of mushrooms and broccoli – delicious with pasta or rice!
Food I packed for work. I am liking now to make my oatmeal with fruit the night before and refrigerate it for the next day (and eat it cold). The pasta was great with some roasted veggies and a crumbled up Jeff burger with tomato sauce.
Here is my favorite starchy salad that I usually have for lunch. It has brown rice, corn from the cob, and beans as well as a bunch of tomatoes, lettuce, cucumber, mango, and grapes. All topped with salsa. Cannot get sick of this. ❤️
Bought some fruit and veggies today – have plenty of oats, brown rice, corn, potatoes, beans in the house. I lost a couple of heads of lettuce – not sure what’s up with that!
Happy, Healthy, Strong - 2024 1) Follow MWL checklist (closely)
Yes. 2) Exercise (daily walk, 2-3X/week strength train, pickleball)
Yes. I have registered for a once-a-week strength training session to complement what I am already doing. Pickleball is amazing – started league outside yesterday and continuing to play in Pickle Spears. 3) Connect with family and friends
Yes. 4) Plan for retirement
Looking to get started here in Q2. Soon!!!! 5) Events – social / exercise
Yes. Our group outing to Pickle Haus was tons of fun. We are getting together outside this weekend as well. The next two weekends I will be in mixed doubles tournaments. 6) New – Get some prime-time sun. Target being out each non-rainy day between 10:30 and 2 for at least 15 minutes. I walked outside for a few days this week at lunch when it was sunny. Felt great!
Below is behavioral assessment that I will post for week of 4/12.
Hi Team Time & Adherence,
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes – roughly 40%. 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 – 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. Still being mindful. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes. Loving the changeover to outdoors for walking and pickleball playing! Victories, comments, concerns, questions:
It has been an awesome week! The beautiful spring weather works magic on mood!!!
I did not bring my own food into the restaurant as I said I would last week. I was hungry beforehand, so I ate my meal right before going (to play pickleball) and had a few raw veggies at the outing. Bringing my own food to a restaurant is an approach that I do want to build competence in – so will look forward to the next opportunity to give it a go.
Thank you, Mark for all that you do for this group!!!
Hope that everyone has a fantastic week practicing healthy habits!
Best,
Stephanie