I’ve been logging what I eat and drink for 12 weeks already…wow!
I’ve also been tracking how many “eating hours” I have each day (the number of hours in which I consume my food for the day).
At some point, I also started to track how much I walk in a week and how much TV I watch.
These logs have been eye-opening and informative. It does take a commitment to remember to log my food (I do it in Apple notes on my phone), but it’s worth it.
If you’ve never tracked your lifestyle habits, give it a go…you’ll learn something for sure.
Here’s a recap of how my week went:
-6 days of exercise, with a total of 25.92 km of walking 😊
-I watched TV only once.
-Most of what I ate was healthy, plant-based whole foods.
-I ate restaurant meals on 5 occasions; I’d like to see that number go down.
-My daily eating stayed within a 10-hour period, or less, so I’m feeling good about that.
-There were 2 days without alcohol; I’d like to have more alcohol-free days.
I’m satisfied with how the week went, but I see a need for improvement. Here’s where my weight loss sits:
May 21 to June 25: I went down 6.2 lbs, up a few lbs and back to my original May 21 weight.
June 25 to July 2 …down 5.6 lbs
June 25 to July 9...down 3.2 lbs
June 25 to July 16…down 5.8 lbs
June 25 to July 23…down 6 lbs
Hey, that’s looking pretty good! Why?
Since June 25, I am down 6 lbs. Although I went back up for a bit, I maintained the weight loss, overall, from June 25 to July 23 and lost an additional .4 lbs.
It’s not earth-shattering weight loss, but that’s ok. I think it’s even better because I maintained the weight loss. So many people, including me, lose weight and then gain it back.
So, I stand proud knowing that I’ve maintained my weight loss since June 25.
Obviously, I’d like to see the weight loss continue, so if I really want that, I’ll have to make more tweaks to my diet like limiting restaurant meals and alcohol.
I think the regular walking has helped me too. I feel more energized when I walk, and I feel a sense that something’s missing on a day I don’t walk at least once.
Here’s my week:
-9.5 eating hours (11:00 a.m. to 8:30 p.m.)
-golfing: 10 holes
-homemade soy latte
-smoothie: spinach, banana, chia seeds, frozen berries, soy milk
-burrito bowl: rice, black beans, lettuce, cabbage, jalapeños, pico de gallo, mango salsa, corn, red onions, cilantro, guacamole
-3 Mike’s Hard lemonades
-2 glasses of red wine
–peanuts (salted and probably roasted in oil)
–caramel/cheese popcorn, potato salad, beets, cucumber with yogurt/dill
…I got caught up in my day of golf and forgot to bring plant-based, healthy food to a backyard bbq event that followed. Everyone ate ribs, so I ate what wasn’t meat. I was actually starved when we got there…hence the devouring of caramel covered popcorn as an appetizer!
Not my usual habit. The lesson here is to be prepared. I knew I needed to bring food and talked about it with my husband in the morning, but I just forgot when it counted.
-7 eating hours (11:00 a.m. to 6:00 p.m.)
-2.5 km walk (27 min.)
-2.33 km walk (26 min.)
-1/3 Japanese yam with Frank’s hot sauce mixed with homemade balsamic dressing (balsamic vinegar, mustard, maple syrup, onion and garlic powder)
-homemade soy latte
-bowl of barley, quinoa, Italian parsley, arugula, kale, spinach and pico de gallo. I forgot about a meeting, so I mixed all this together and took it to go.
-salad with Italian style dressing; corn pasta (likely gmo) with marinara sauce and veggies (all from a restaurant: sauce and salad had oil; sauce probably had sugar too)
-10 eating hours (10:00 a.m. to 8:00 p.m.)
-soy milk latte ((1 shot of espresso)
-fruit bowl: blueberries, raspberries and strawberries
-salad: spinach, kale, arugula, Italian parsley, snap peas, potato, quinoa with homemade dressing (chickpeas, balsamic vinegar, mustard, maple syrup, garlic, onion powder)
-potatoes mashed with soy milk; salt, pepper and chives
-cauliflower with faux cheese sauce (cashews, veggie broth, nutritional yeast, lemon juice and spices). Recipe from Isa Chandra.
-10 eating hours (12:00 p.m. to 10:00 p.m.)
-4.2 km walk (43min.)
-salad/bowl: barley, quinoa, chopped spinach, arugula, kale, shredded fermented beets, cilantro, and store-bought pico de gallo (has more sodium than I’d like)
-red pepper and carrot soup; salad with arugula and beets (oil in dressing and maybe in soup), followed by:
…Coconut Curry Vermicelli with prawns, spicy pickled eggplant, artichokes, tomatoes, green onions, spinach, house made curry & coconut cream sauce (coconut cream is high in fat; likely oil and higher amount of salt) from Bonfire Bistro restaurant in Winnipeg
…I had jasmine rice instead of the noodles, as I’m trying to avoid wheat.
–3 glasses of red wine
-3 glasses of port
–homemade gluten-free brownies with blueberries, dairy-free ice cream and regular ice cream
-6 eating hours (2:30 p.m. to 8:30 p.m.)
-6.49 km walk (1 hr. 12 min.)
-2.0 km walk (24 min.)
-2.1 km walk (24 min.)
-Starbucks rooibos tea latte made with soy milk
–1/3 banana loaf at Starbucks (lots of oil or butter as well as sugar, I’m sure)
-fruit bowl: cherries, banana, blueberries, strawberries, walnuts and almonds
–potato chips and dip
-salad: cabbage, Brussel sprouts, kale, tomato, red pepper with homemade dressing (balsamic vinegar, mustard, maple syrup, garlic and onion powder)
-potatoes mashed with soy milk, with chives, salt and pepper
–2 to 3 glasses of red wine
-9.5 eating hours (11:00 a.m. to 8:30 p.m.)
-2.75 km walk (30 min.)
-homemade soy milk latte
-fruit bowl: banana, orange, blueberries, and cherries.
-bowl: rice, quinoa, red pepper, cabbage, Brussel sprouts slices, and red curry sauce
-homemade carrot and kale soup: carrots, kale ginger, garlic, water, soy milk
–1 green apple vodka
-1 Grand Mariner and scotch mixture
-1 Mike’s Hard Lemonade
-7 eating hours (1:00 p.m. to 8:00 p.m.)
-3.55 km walk (38 min)
-Beets Me Veg sandwich: House-made beet hummus, tomato, cucumber, avocado, fresh local greens, grilled zucchini & sprouts served on vegan bread…with a mixed green salad with chickpeas (dressing and sandwich had oil) from Cocoabeans Bakeshop and Cafe in Winnipeg.
–2 glasses of red wine
-sushi: avocado roll, yam roll (had deep fried yam), and garden roll from Bimi Korean/Japanese restaurant in Winnipeg (they have half-price sushi for dine-in only on Mondays and Tuesdays and half-price sushi for take out only on Sundays)
-vegan ice cream (whose strong coconut flavor I didn’t enjoy), and regular dairy ice cream from Chaeban in Winnipeg. Check out how they make it.
When I look back at this week, I know I need to reduce my alcohol intake and reduce my restaurant meals if I want to see continued weight loss.
See you next week.
Wishing you health and success on your journey,