Hi Everyone!!!
Hope you all enjoyed a very Happy Thanksgiving and were able to connect with friends and family over the holiday.
I am reporting last week's weight because I forgot to weigh this morning before breakfast. Duh....
So, for this week am really just doing the behavioral assessment part.
Weight change - 0 lbs.
Current weight - 127.2 lbs.
Last Week weight - 127.2 lbs.
1 Start each meal with a soup and/or salad and/or fruit.
Yes. Still mainly salad - liking 1 bigger salad per day and 1 cabbage / cole slaw type of salad. Have super easy method for both!! Lazy girl salad!!! I didn't preload all dinners. 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. I think that I did mostly all 50/50 with fruit included sometimes in the 50.3 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).
YES, of course. 5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes. 6 Eliminate any added oil.
Yes! I do not add oil and only have this if eating out (which I hardly ever do).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 --- except another meeting with a handful of pretzels on the night when my son came home and several not MWL snacks were out on table as we were playing games. Kind of "reflexive" vs. thoughtful... Anyway, not in danger of becoming bad habit from this, but yes -- it happened. And I have to stand with the thought that the pretzel is not the best tasting thing to have to confess to!!! 8 Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Yes9 Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. I continue to focus on hunger and am not stuffing and not starving. 10 Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes - 7/7 this week for walks - was off work and mainly did 45-65 min per day. Weather ranged from decent to despicable... but I have the clothes for the cold weather walking. Victories, comments, concerns, questions:
Thanksgiving was not a problem for me with complying with MWL. I brought a fruit tray, fancy crackers (not MWL), veggie tray, and hummus to family event. The hummus is always a hit (even without tahini). I adapted below recipe from the Vegan 8 "Buffalo Hummus". So, hummus, veggies, crackers were all decimated.
(I did not convert anyone to this WOE, but I made them eat more veggies, fruit, beans....)
* Roast a bell pepper and jalapeno on parchment paper in oven - 425 degrees for maybe 25 min
* Blend the following:
*2 cans Great Northern Beans
*1 T smoked paprika
* 1T lemon juice
* 4T Franks Hot Sauce (or other hot sauce; check the label -- some are much worse on sodium, TJ also has a nice hot sauce with lower sodium)
*1 T water (or to thin to your preference)
* Garlic!! I use a couple of spoonfuls of the minced refrigerated stuff.
* The roasted peppers.
* Can top with minced green onion, parsley, smoked paprika, etc.
I am feeling great still. Also, I feel like my mindset has shifted to a bit of a better place. For instance, I can come up with a hundred reasons not to walk outside in the cold, but instead I am buying lots of fleece stuff and enjoying the fresh (albeit crisp!) air. Still working on indoor options - as I am not wanting to go to the regular gym.
Hope that everyone has an excellent week!!!! Onward....
Cheers,
Stephanie