Week 12 Health Log 7.5/10…maintained weight loss

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:

July 17

-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.

July 18

-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.

-apple

-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)

-no alcohol

July 19

-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

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-salad: spinach, kale, arugula, Italian parsley, snap peas, potato, quinoa with homemade dressing (chickpeas, balsamic vinegar, mustard, maple syrup, garlic, onion powder)

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-potatoes mashed with soy milk; salt, pepper and chives

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-cauliflower with faux cheese sauce (cashews, veggie broth, nutritional yeast, lemon juice and spices). Recipe from Isa Chandra.

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-no alcohol

July 20

-10 eating hours (12:00 p.m. to 10:00 p.m.)

-4.2 km walk (43min.)

-apple

-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)

peanut/raisin/candy mix

-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

July 21

-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

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-apple

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

July 22

-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.

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-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

July 23

-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.

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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.

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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,

SignatureAli

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