Re: The Behavioral Path to MWL Success - October 2023 Group
Posted: Sat Oct 21, 2023 12:43 pm
1. Start each meal with a soup and/or salad and/or fruit.****I do not always do this but try especially when very hungry. Otherwise I pick 2 below.
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 except yesterday
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. **** 5/7...does date powder count?
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).*** 5/7
6. Eliminate any added oil. ****6/7 (yesterday)
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. *** 5/7
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.**** 6/7
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). ****1/7 (going for a hike today and maybe tomorrow)
As noted, it is incumbent for me to work little by little in each area so that I can get to "yes." That is working but I had a couple obstacles this week including an order of a treat by my 87 year old mom. I got to really just get her not to buy it or leave and not use it. That might be the best approach. Yesterday I had a CT scan of the abdomen area and did not really eat until 4:30 so the treat and having some retaurant "vegan" food was my mostly my sole meal. Planning ahead would have meant having some fruit and oatmeal ready to go!
Thank you for the soup recipe of potatoes and zucchini. I bought some and will cook it up on Monday or Tuesday. Hope you all are doing well!
Drew
Endnote! thanks Stephanie for commenting on the potato air fryer fries! I like them.
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 except yesterday
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. **** 5/7...does date powder count?
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).*** 5/7
6. Eliminate any added oil. ****6/7 (yesterday)
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. *** 5/7
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.**** 6/7
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). ****1/7 (going for a hike today and maybe tomorrow)
As noted, it is incumbent for me to work little by little in each area so that I can get to "yes." That is working but I had a couple obstacles this week including an order of a treat by my 87 year old mom. I got to really just get her not to buy it or leave and not use it. That might be the best approach. Yesterday I had a CT scan of the abdomen area and did not really eat until 4:30 so the treat and having some retaurant "vegan" food was my mostly my sole meal. Planning ahead would have meant having some fruit and oatmeal ready to go!
Thank you for the soup recipe of potatoes and zucchini. I bought some and will cook it up on Monday or Tuesday. Hope you all are doing well!
Drew
Endnote! thanks Stephanie for commenting on the potato air fryer fries! I like them.