APRIL '09-MWL-"ON PLAN, PLANNING TO STAY THAT WAY!"

[vegan1mimi]

Count me in! Need some real encouragement.

[Letha.]

April 09 MWL Group
UPDATED Weekly Weigh-In Results

Total group loss reported in 2009: 492.35 pounds

Week ending 04/02/09: 22 participants reported a total loss of 20.9 pounds

Participants reporting for week ending 04/2/09. If you reported a gain I listed you as zero lost.

Bambie113: 0
CarolWL: 0
Cynthiak: 0
Faith in DC: 0
Mairead11: 0
MaryW: 0
Sulross: 0
Toadfood: 0
Txveggie: 0
LauraA: 0.5
Stormie: 0.5
Love the Lorax: 0.6
Cowgirrlup: 1
HealthE1: 1
Riva: 1
Felini: 1.8
Janluvs2heel: 2
Letha.: 2
Luvdachiess: 2
Marlie: 2
Topview1: 2
Brilliantchaos: 4.5
Total: 20.9

====================================

Total group loss reported in March 2009: 109.7
Week ending 03/26/09: 21 participants reported a total loss of 27.4 pounds
Week ending 03/19/09: 22 participants reported a total loss of 18.6 pounds
Week ending 03/12/09: 28 participants reported a total loss of 37.1 pounds
Week ending 03/05/09: 31 participants reported a total loss of 26.6 pounds

Total group loss reported in February 09 is 129.95 pounds
Week ending 02/26/09: 24 participants reported a total loss of 18.8 pounds
Week ending 02/19/09: 30 participants reported a total loss of 45.45 pounds
Week ending 02/12/09: 27 participants reported a total loss of 28.6 pounds
Week ending 02/05/09: 30 participants reported a total loss of 37.1 pounds

Total group loss reported in January 09 is 238.8
Week ending 01/30/09: 26 participants reported a total loss of 35.0 pounds
Week ending 01/22/09: 30 participants reported a total loss of 44.9 pounds
Week ending 01/15/09: 28 participants reported a total loss of 54.6 pounds
Week ending 01/08/09: 31 participants reported a total loss of 104.3 pounds

Total Lost in December 08 = 68.26 reported for the group
Week ending January 1, 2008 – 4 participants: 8.2 pounds lost
Week ending December 25th, 2008 - 5 participants: 6.96 pounds lost
Week ending December 18, 2008- 6 participants: 9.6 pounds lost
Week ending December 11, 2008 - 10 participants: 16.5 pounds lost
Week ending December 4, 2008 - 12 participants: 27 pounds lost

[Letha.]

LauraA, Right now I’m blessed with an abundance of free time. When that changes I’ll beg someone else to take a turn with the group stats. I’m loving the posts on the MWL reintroduction thread.

Welcome ZenJen & Vegan1mimi, I love seeing new faces. Let us know if we can help in any way!

I’m doing well today. On plan and planning to stay that way. I’m planting some herb plants in pots on the deck today that I’ll be using in my cooking. Chives, Cilantro, Dill, Oregano, Parsley, Rosemary, Sage, Thyme, Chamomile, & Mint. The chamomile, and possibly the mint and sage will also be for herb tea. Perhaps I’ll take a photo and post it here tomorrow. Speaking of photos; my pea guacamole (a recipe from the MWL book) came out good. I had it on a baked potato. Here is a snap. Hope you all are having a great weekend. I’ll check back tomorrow.
Letha

[cowgirrlup]

I had a baked potato and a banana at breakfast today and I cooked up a big pot of the zucchini cherry pie oatmeal. Wow it makes a lot! That's good though and I will be eating it for probably 4 or 5 days. I sneaked a taste and its delicious!

Lunch is gonna be a salad and dinner will be a baked potato smothered in veggies.

I have some fuji apples, pineapple and grapefruit and I will eat one of those for a snack.

If I'm still hungry, I'll eat another potato...or two.

WE can do this!

[LauraA]

April 09 MWL Group
UPDATED Weekly Weigh-In Results

Total group loss reported in 2009: 492.35 pounds

Week ending 04/02/09: 22 participants reported a total loss of 20.9 pounds

Participants reporting for week ending 04/2/09. If you reported a gain I listed you as zero lost.

Bambie113: 0
CarolWL: 0
Cynthiak: 0
Faith in DC: 0
Mairead11: 0
MaryW: 0
Sulross: 0
Toadfood: 0
Txveggie: 0
LauraA: 0.5
Stormie: 0.5
Love the Lorax: 0.6
Cowgirrlup: 1
HealthE1: 1
Riva: 1
Felini: 1.8
Janluvs2heel: 2
Letha.: 2
Luvdachiess: 2
Marlie: 2
Topview1: 2
Brilliantchaos: 4.5
Total: 20.9

====================================

Total group loss reported in March 2009: 109.7
Week ending 03/26/09: 21 participants reported a total loss of 27.4 pounds
Week ending 03/19/09: 22 participants reported a total loss of 18.6 pounds
Week ending 03/12/09: 28 participants reported a total loss of 37.1 pounds
Week ending 03/05/09: 31 participants reported a total loss of 26.6 pounds

Total group loss reported in February 09 is 129.95 pounds
Week ending 02/26/09: 24 participants reported a total loss of 18.8 pounds
Week ending 02/19/09: 30 participants reported a total loss of 45.45 pounds
Week ending 02/12/09: 27 participants reported a total loss of 28.6 pounds
Week ending 02/05/09: 30 participants reported a total loss of 37.1 pounds

Total group loss reported in January 09 is 238.8
Week ending 01/30/09: 26 participants reported a total loss of 35.0 pounds
Week ending 01/22/09: 30 participants reported a total loss of 44.9 pounds
Week ending 01/15/09: 28 participants reported a total loss of 54.6 pounds
Week ending 01/08/09: 31 participants reported a total loss of 104.3 pounds

Total Lost in December 08 = 68.26 reported for the group
Week ending January 1, 2008 – 4 participants: 8.2 pounds lost
Week ending December 25th, 2008 - 5 participants: 6.96 pounds lost
Week ending December 18, 2008- 6 participants: 9.6 pounds lost
Week ending December 11, 2008 - 10 participants: 16.5 pounds lost
Week ending December 4, 2008 - 12 participants: 27 pounds lost

OK - WE CAN LOSE 1,000 IN 2009!!!!

[Letha.]

OK - WE CAN LOSE 1,000 IN 2009!!!!

We lost just shy of 500 in Jan, Feb, & March. We could hit 1000 by the 4th of July and 2000 by the end of the year if we keep going strong. We need more losers!
Letha

[topview1]

OK - WE CAN LOSE 1,000 IN 2009!!!!

We lost just shy of 500 in Jan, Feb, & March. We could hit 1000 by the 4th of July and 2000 by the end of the year if we keep going strong. We need more losers!
Letha

I'll be here, but I won't be contributing too much more to the loss tally.
I know that without the support and encouragement to remind me to make good choices, I would not stay on as healthy a path. Like LauraA said earlier, it is those "allowances" that add up and rob from optimum health/weight management.

Thanks so much for being here for me

Mostly on plan today, I consumed a bunch of my son's dried apples while we were out today. I didn't eat enough this morning and it got late.

We had the Southwest Stew from Day 12 of the free menu for supper, and it was so good. I would worry about how much I ate, if it wasn't so calorie dilute, nutrient dense

http://drmcdougall.com/free_5m.html

Southwest Vegetable Stew
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes

* 1/2 cup vegetable broth
* 1 chopped onion
* 1 chopped red bell pepper
* 1 sliced celery stalk
* 1/2 teaspoon bottled, minced garlic
* 1 bunch green onions, cut in 1 inch pieces
* 1 1/2 cups thinly sliced savoy cabbage
* 1 tablespoon soy sauce
* 1 teaspoon chili powder
* 1 teaspoon basil
* 1 15-ounce can chopped tomatoes
* 2 cups chopped fresh spinach
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can small red beans
* 1/2 cup salsa
* several dashes Tabasco Sauce
* fresh ground pepper to taste
* 1-2 tablespoons chopped cilantro


Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.

[LauraA]

Hi all - After writing my introduction and reading the others, I've come to a decision. I've been faithful to the MWL plan with some modifications that I thought were ok for me. I had my reasons, but I've now decided that I was mistaken. I have been very strict about no flour, animal products or added oil, but I was allowing occasional nuts, avocado and rice cakes. I've now realized that the occasional is getting away from me - especially with the nuts. I've decided to make every effort to be 100% MWL for the last half of the weight that I need to lose. I've been eating way too many nuts. I'll buy some almonds to add to oatmeal or put in a recipe, and I'll end up eating all of them (not good!). Anyway, beginning today, no more nuts, rice cakes or avocado. I'm now strictly MWL. Wish me luck! Take care, LauraA

[marlie]

Melanie~ Yum! That recipe looks great, I'll have to try it out.

Laura~ I'm wishing you luck, you can do it!

Cowgirrlup~ Is there a recipe for the zucchini cherry pie oatmeal in a book? It sounds like it would be good.. I looked at two McDougall cookbooks and couldn't decide which to buy, so I haven't gotten one yet.

Letha~ I think its really great you'll be planting some herb plants! I'd love to try with some Cilantro, but keep chickening out.lol I'm not all that good with plants.
Love the pic of your pea quacamole, it looks great!
I second the thanks for posting our losses and info!

[LauraA]

Hi all - most of my exercise this week was biking. We had a lot of pretty weather, and I really enjoyed it.
Monday - day off
Tuesday- Bike ride - 40 minutes
Wednesday-Curves and stretching- 40 minutes
Thursday - walking DVD- 35 minutes
Friday - Bike ride - 1 hour
Saturday - Bike ride - 1 hour
Sunday-Bike ride - 1 hour

I'm really enjoying the exercise - especially the bike rides. I'm trying to do it in a fun way, and not something to get over with. I didn't go to Curves enough this week. I need to either increase that or start using hand weights. I have the aqua weights, and haven't tried them yet. I also have a gym nearby. Take care, LauraA

[Letha.]

Good morning. I’m on plan and planning to stay that way.

I got some new herbs planted this week so when I make Paul’s Two Cup Vegetable Soup I can just step out on the deck and snip off what I need.

So in this photo I have the following herbs.

Golden Variegated Sage (Salvia officinalis ‘Icterina’)
French Thyme (Thymus Vulgaris)
Rosemary, Barbecue (Rosmarinus officinalis ‘Barbecue’)
Chives (Allium Schoenoprasum)
Triple Curled Parsley (Petroselinum Crispum)
Double-Flowered Roman Chamomile (Chamaemelum ‘Flore Pleno’)
Spanish Mint (Mentha Spicata ‘Spanish’)
Hercules Dill (Anethum graveolens)
Cilantro (Coriander)
Oregano, Hot & Spicy (Origanum vulgare ‘Hot & Spicy’)

I’m still in the market for both Italian and Thai basil this year but they didn’t have any at the nursery yet.


-------------------

Time for my weekly exercise report. I just completed the 6th week of my 12 week plan and I broke my prefect record this week. I only did 3 of my 5 scheduled sessions. I think my problem is I’m waiting until too late in the day to exercise and toward the end of the day I start to get tired. I had thought about trying to make up for the missed sessions today, a normal off day, but no, I’m just going to follow the schedule for a new week. I’ve said this before, but it appears that exercise is going to be a bigger challenge for me then sticking to the diet plan. So here is my updated chart for the week.

Weekly Schedule

Sunday: Off
Monday: Physical Therapy
Tuesday: Resistance Training
Wednesday: Physical Therapy
Thursday: Off
Friday: Resistance Training
Saturday: Physical Therapy


Weekly Reporting

Physical Therapy for Osteoarthritis in Knees

Knee Extension Stretch
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps

Supine Straight Leg Raises
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps

Short Arc Quad Extension
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps

Modified Partial Lunge
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps

Step Ups
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps

Left Knee Side Rise
Week 1, Session 1/2/3: 1 rep/1 rep/1 rep
Week 2, Session 1/2/3: 2 reps/2 reps/2 reps
Week 3, Session 1/2/3: 3 reps/3 reps/3 reps
Week 4, Session 1/2/3: 4 reps/4 reps/4 reps
Week 5, Session 1/2/3: 6 reps/6 reps/6 reps
Week 6, Session 1/2: 8 reps/8 reps


Resistance Training
8 Reps, 2 Sets

Knee Extension
Week 1, Session 1/2: 0 lbs/0 lbs
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Week 6, Session 1: 5 lbs

Side Hip Raise:
Week 1, Session 1/2: 0 lbs/0 lbs (Ses. 1 could only do right leg, Ses. 2, only 1 set left leg)
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Week 6, Session 1: 5 lbs


Hip Extension:
Week 1, Session 1/2: 0 lbs/0 lbs (Ses. 1 could only do right leg)
Week 2, Session 1/2: 0 lbs/0 lbs
Week 3, Session 1/2: 0 lbs/3 lbs
Week 4, Session 1/2: 3 lbs/4 lbs
Week 5, Session 1/2: 5 lbs/5 lbs
Week 6, Session 1: 5 lbs

Biceps Curl:
Week 1, Session 1/2: 2 lbs/5 lbs
Week 2, Session 1/2: 8 lbs/10 lbs
Week 3, Session 1/2: 10 lbs/13 lbs
Week 4, Session 1/2: 15 lbs/15 lbs
Week 5, Session 1/2: 18 lbs/18 lbs
Week 6, Session 1: 18 lbs

Overhead Triceps:
Week 1, Session 1/2: 2 lbs/2 lbs
Week 2, Session 1/2: 3 lbs/5 lbs
Week 3, Session 1/2: 5 lbs/8 lbs
Week 4, Session 1/2: 8 lbs/10 lbs
Week 5, Session 1/2: 10 lbs/10 lbs
Week 6, Session 1: 10 lbs

Upward Row:
Week 1, Session 1/2: 2 lbs/5 lbs
Week 2, Session 1/2: 3 lbs/5 lbs
Week 3, Session 1/2: 10 lbs/10 lbs
Week 4, Session 1/2: 10 lbs/10 lbs
Week 5, Session 1/2: 10 lbs/12 lbs
Week 6, Session 1: 12 lbs

8 Reps, 1 Set

Toe Stand:
Week 1, Session 1/2: Level 1/Level 1
Week 2, Session 1/2: Level 1/Level 1
Week 3, Session 1/2: Level 1/Level 1
Week 4, Session 1/2: Level 2/Level 2
Week 5, Session 1/2: Level 2/Level 2
Week 6, Session 1: Level 2


Heel Stand:
Week 1, Session 1/2: Level 1/Level 1
Week 2, Session 1/2: Level 1/Level 1
Week 3, Session 1/2: Level 1/Level 1
Week 4, Session 1/2: Level 1/Level 1
Week 5, Session 1/2: Level 1/Level 1
Week 6, Session 1: Level 1

I’ll check back tomorrow.
Letha

[cowgirrlup]

Melanie~ Yum! That recipe looks great, I'll have to try it out.

Laura~ I'm wishing you luck, you can do it!

Cowgirrlup~ Is there a recipe for the zucchini cherry pie oatmeal in a book? It sounds like it would be good.. I looked at two McDougall cookbooks and couldn't decide which to buy, so I haven't gotten one yet.

Letha~ I think its really great you'll be planting some herb plants! I'd love to try with some Cilantro, but keep chickening out.lol I'm not all that good with plants.
Love the pic of your pea quacamole, it looks great!
I second the thanks for posting our losses and info!

Hi marlie!

The oatmeal recipe is letha's..here is a link to her site with TONS of wonderful recipes.

http://mwlfood.wordpress.com/2009/01/09 ... hini-oats/


I think the recipe is on the forum here, too, but I love to check her site for new recipes.

Thanks again Letha!

[mairead11]

The weather was fairly nice this week—was sunny and in the high 60's today, but tomorrow they're calling for snow!! Crazy...anyway, this past week, I've managed to do my jogging/walking mix twice, and went on bikes rides twice. Each around an hour.

This week I'm aiming to get back to a minimum of three of my cardio classes.

Have a fantastic week everyone!
Mairead

[Starchyme]

I've been doing my walking; but haven't gotten started on the strength training program. Too nice out now to be indoors.

[luvdachiess]

Exercise report =)

I am proud to announce that I finally did 6 days or walking for 1 hour each of the days. =) I have been trying to get back into it and this week with my niece here we did it. So goal next week - to do the same and maybe add in a little strength training.