3 Yesses, exercise was a 2.5 mile run.

Have used all my pass days but still a champ. 😄

@ashleycarole86
I definitely did the same thing & then over time improved various macros/micros gradually!

Sounds like a great plan to me!

Whee Er n I was having my tough time, I looked back at the other time I had to turn my weight around to see what I was eating.

I don’t eat any of that stuff now LOL

Over time, we accomplish great things!

You are inspiring💕

Track: yes
Calories: yes
Exercise: yes

• Treadmill: 1.31 mi / 22 min

Pass Days: 3/3

While I'm all for whole foods and mostly eat that way there are still a handful of minimally processed items that I regularly buy. Plant based would never work for me. I dislike lentils, most types of beans and meat substitutes (fake meat, tempeh, seitan, tofu, etc). I also find that whole grains don't agree with me at all unless I limit them to small quantities a couple of times per week. Same with pasta which is why I try to eat gluten free but even then there are only a few brands that I actually like and I've tried more than a dozen.

Some months ago I tried to incorporate Meatless Monday into our weekly meal planning for environmental reasons. My intent was to start with one day per week and work towards 2-3 times a week. I only lasted a couple of weeks. I found the types of vegetarian dishes I actually liked and filled me up were way too caloric to fit into my daily limits. I buy wild caught fish along with grass fed, locally pastured and organic meat (including sausage made in house) from a couple of local butchers which is quite expensive but excellent quality. My portions are generally only 3-4oz so I'm doing my best to minimize the amount of meat/seafood I eat.

I've always tried hard to include a variety of fruits and vegetables in my diet. Periodically I'll buy something I haven't eaten in a while and then incorporate into a meal. My last grocery shop included frozen artichoke hearts, arugula, eggplant, beets, edamame, papaya, squash & rutabaga along with my staples (I now shop for a 2/3 week period). I also try to do the same with legumes and whole grains although I'm not as successful with incorporating those in my diet regularly; they tend to sit in my pantry for a while.

Yes to logging, no to staying under, no to exercising. Not my most successful day but certainly not my worst.

Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes

✅ Exercise: 50 minutes swimming
✅ Calories
✅ Tracked

0 pass days used ( )

About sodium, one of the books I read recently said that if you cut out processed foods, staying beneath the sodium guidelines are just about automatic. Apparently many foods, especially bread, have a lot of sodium that we do not taste. He said not to worry about the salt shaker, just focus on cutting out the processed foods.

I also thought it was interesting what one said about the sodium issue-- that it is only a problem when the kidneys are not fully functioning. I believe this was Dr. Robert Lustig, in his book Metabolical. He said that before the age of refrigeration salt consumption was much higher because it was one of the few ways to preserve food-- if I recall properly he said 7 grams per day, several times the current recommended level-- and blood pressure/strokes/heart attacks were not a common problem, but that was before metabolic syndrome became so common. Now a recent study found that 88% of Americans are metabolically ill (have at least one symptom of metabolic syndrome.) Personally, I have had high blood pressure for years but only recently learned (according to Dr. Ben Bikman) that the most common cause for high blood pressure is actually insulin resistance, not salt. Since I have worked on reducing my insulin resistance and avoiding processed foods, I no longer have to take blood pressure
medicine.

I doubt I will ever go vegetarian (definetly won´t happen while my husband is around) but I am increasingly ¨plant forward¨. My husband and I usually prepare and eat supper together, and are casual about other meals. So my plan is to eat plant based except for supper, and limit my meat to 3-4 ounces per day, only at meals with him.

When I started researching how to reverse insulin resistance, I found there are two basic approaches, both of which have many followers who have put the diabetes in remission or reversed metabolic syndrome: 1) Plant based whole foods with fat limited to no more than 15% per day, or 2) low carb high fat (often also high protein). It really isn´t feasible to cut the fat macro to 15% and still eat animal products. I tried approach number 1 for about a week and couldn´t hardly get there on my best days. So now I do a liberalized low carb diet (not to the point of keto) focus on wisely spending my carbs on foods high in resistant starch and fiber for my ¨gut buddies.¨

Yes X 3!
6/3 pass days