JUST FOR TODAY... One day at a time .. Daily Commitment for 2023!

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  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    edited May 2023
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    Hour commitment - After I finish my yogurt, I won't eat again until after 5 pm. Can still have my dose of metamusal. None of the same foods at dinner as at lunch.
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
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    more_freggies76 wrote: »
    JFT for 5/10/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added.✔️
    2) None of DH's stash today.✔️
    3) No peanut butter ok today, 2.5 to 3 T (last 5/9)✔️
    4) Don't weigh again until Thursday 5/11✔️
    5) No hard cheese today (trying not to have cheese everyday) (last 5/9). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)✔️
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.✔️
    8) No beef jerky today.✔️
    9) Chicken Vienna sausage ok today (trying not to have higher sodium stuff everyday)✔️
    10) Sweet potato and/or pumpkin ok today.✔️
    JFT for 5/11/2023 (tomorrow)✔️
    1) No desserts today. Can have sugarfree or no sugar added.
    2) None of DH's stash today.
    3) No peanut butter ok today, 2.5 to 3 T (last 5/9)
    4) Don't weigh again until Thursday 5/11
    5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 5/9). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.
    8) No beef jerky today.
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)
    10) No sweet potato and/or pumpkin today.
    11) Can have lunch early due to lunch meeting.

    Hour commitment - I won't eat again until tomorrow.

  • Bex953172
    Bex953172 Posts: 4,073 Member
    edited May 2023
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    teigansdad wrote: »
    Todays goal
    2000k intake (or less)✅
    30 min or more tread mill after work✅
    Log food✅
    No beer✅
    10-14 glasses of water and log it✅
    No food after 9💩
    Try journalling after work… doesn’t have to be here can be in diary but try i💩

    Rinse and repeat goals. Want to get it right. I think the afterwork snacking is the problem. I think the snack itself (skinny pop popcorn) Is a fine choice… it’s just I need to figure out a way to regulate my volume

    Todays goal
    2000k intake (or less)
    30 min or more tread mill after work
    Log food
    No beer
    10-14 glasses of water and log it
    No food after 9
    Try journalling after work… doesn’t have to be here can be in diary but try it

    Are you UK? I can't remember. Skinny Pop Popcorn sounds familiar. Maybe we have the same or similar brand here. But we have the big share bags but we also sell multipacks where it's like crisps. So 6x25g bags of popcorn.
    Would that be better in terms of regulation?

    It's like for me, I've bought myself kids snackbox raisins. So I get 12 little small boxes of 14g of raisins. And I know at most I can have 2 but I normally have 1. But if I had a bag of raisins.. well who knows how many I'd get through!

    And I also buy Peppa Pig branded crisps. My girls laugh at me thinking I like Peppa Pig but in reality they're made out lentils not potato so they're actually healthier 😂
    They're just like Wotsits (Cheetos for the US, do you even have Wotsits over there? 😂😂)
  • littleblackskirt
    littleblackskirt Posts: 956 Member
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    littleblackskirt wrote: »

    JFT Wednesday 10th May

    Think before you eat yes
    Log everything yes
    Stay in the green no, 8 over
    Back exercises no, forgot
    Housework, kitchen! yes

    Another rainy day. Really need to blitz the kitchen, it gets in a mess so quickly when I prefer to be outside.

    JFT Thursday 11th May

    Think before you eat
    Log everything
    Stay in the green, or at least under maintenance
    Walk
    Pack for tomorrow
    Sort out plants
    Phone internet provider
    Make big decision - make phone calls

    I'm walking with a friend today, and then we are going out for lunch. A much postponed small celebration, so not sure I'll be able to log correctly.
    I'm going away again tomorrow for a few days so need to prep for that. I've lots of small plants grown from seed hardening off outside, it's always a worry about keeping them alive when I'm not here. My sons are not gardeners, they will water if requested but it can be a bit random. Can't be helped though, I need to go and see roofers and electrician, and check on scaffolder's timeline. Must remember to show son where the plants are tonight.


  • clicketykeys
    clicketykeys Posts: 6,568 Member
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    JFT Thursday – NO SNACKS AT SCHOOL!
    1. THINK PINK. Check on coverage requirements. JFT. Review emails. Check in with tutoree's teacher!
    2. Online facilitation - Coverage (again)! What a surprise. Review/revise lesson plans. SET TIMES. Update class website. Duolingo. Reply to emails. Journal. Draft TPT unit. Write personification vs anthro script. Write blog post about the cost of loving work. Get SoS and pens from library.
    3. Pit Crew - Outside / cards. Also need to hand out exam tickets.
    4. Planning - Reading (Library book). Update Goodreads! Do some deep stretchy squats and some crunches. Review weekly plans. Call about students who are way behind.
    5. English class - MAKE-UP WORK ON COMPUTERS.
    6. Head home ASAP; check on reservations. Need to keep cleaning out Gmail. Need to set up some kind of organizational system there. Identify priority actions in journal.
    7. Check on books and dishes. Continue organizing office and setting aside space for books.
    8. Evening: Podcast? Dinner: Birthday! Drink more water. No, more. Keep the pitcher in the fridge full. You're not actually hungry. Make some tea. Drink more water!
    9. Bedtime: Gratitude journal. Update IG. Therapy exercises: crunches, push-ups, squats, ankle lifts, box jumps, plank. Meds. Floss, rinse, brush teeth.
    10. Upcoming: Set up digital portfolio. Get elastic for shoes & take to shoe repair. Saturday YMCA but no library volunteering. Movie? Sun RC. When to work on Clois & Stuffy? Need to purchase and install doors; need to repair joist. C nap in bedroom; keep blankets and pillows (and PJs!) in bedroom. NEED TO HEAR FROM ANA ABOUT VISIT.

    Scale goals
    End of 2017: 174.6
    End of 2018: 189.2
    End of 2019: 196.4
    End of 2020: 187.4
    End of 2021: 194.4
    End of 2022: 201.2
    Today: 199.2

    Long-term goals/progress

    1. Professional / read current research. 2. Professional / present at conferences. 3. Professional / publish scholarly articles. 4. Professional / observe student needs and develop supports. 5. Professional / complete a doctorate. 6. Personal / retire comfortably. 7. Personal / renovate house. 8. Community / local progress. 9. Community / time with friends & family. 10. Family concerns. 11. Medical/fitness.

    1. Research: Five paragraph essay. How student attitudes affect standardized test results; student surveys.

    2. Presenting: Promote YT channel. Invite guests. Record mini-lessons.

    3. Publishing: Read one journal article weekly; respond in a blog post. Clois for CWG. S&F for YT channel. Goodreads purchase list for McKay’s. Weekly blog series: Weekly Wishes (Monday) and Weekly Wins (Friday).

    4. Observed student needs: Changing words between parts of speech (vocabulary/grammar). Synthesizing info from multiple sources, drawing conclusions (RI/W). EFFECTIVE transitions (W). Every day v everyday; any one v anyone (grammar). Sub/obj pronouns & structure (grammar). Poss v pl nouns (grammar). Short nonfic from Lat Amer/Africa/Asia (World Lit).

    5. Doctorate: Research programs, requirements, resources, cost, timeline.

    6. Retirement: Update name on JSSB acct. Check investments. Theater CV. Entertainment experience. Duolingo/Lang8.

    7. House: Floor joists. Siding. Gutters. Floors.

    8. Local progress: Library. Theater. PC2V. City/county govt. Community kitchen. She Should Run vision statement. Ugly Christmas sweater. Prison abolition; reduce / re-allocate responsibilities dumped on cops. Push for diversity. Turn left!

    9. Friends & extended family: Organize photos. Write postcards. Call weekly! Look for activities to do with friends. Purchase doll with long hair; practice French braid. Dance: tap, salsa, samba. Rhythm nation.

    10. Immediate family: Rock City? Drive white car together; practice solo driving. Load books in crate for McKay's. Work on staying home solo when dark.

    11. Medical: YMCA classes. Lift @ lunch. Maintain @ 155 w defined muscle tone. At 189, 1pr black 1pr white leggings; purple All-Stars. 179, 2 Svaha Rachel dresses. 169 suit - Indochino? 159 swing dance lessons. Talk to PCP about feet (cannot do calf raises, pushups, planks, mountain climbers, etc.) Also back and shoulder pain. Why can’t I sleep better? Is ADHD a possible factor? ADHD testing Aug 10 2P and Aug 15 2P. Therapy May 18 4p. Biometric RS? Annual exam Oct 11 9A check calendar; ask about migraines? Massage May 13 6P

    13. Therapy thoughts: Reflecting on progress – "No snacks at school" definitely helps. Been lifting regularly, cardio in the AM. Making progress on staying in the room; Cora got curtains and a soft area rug. What do I do about the fact that nothing really seems fun? "Having fun" is something of a chore. I need to talk to my parents about end-of-life plans (particularly funeral arrangements) and I'm not sure how to go about it. I do somewhat trust that they are capable of deciding when they need assisted living but should probably offer help in finding out what sort of place would be best BEFORE it actually becomes necessary.

    14. Just for fun: Start sketching dragon on a pile of books, offering one to the armored knight, & banner that reads "Treasure should not be hoarded / It should be shared."

    WFTY: Priorities. Got some good news finally; definitely helped to turn things around. Back on track! Keeping going! I'm tired, alas, and I'm not sure why because I actually slept through the night for once.
    2020 WFTY: Progress. 2021 WFTY: Persistence. 2022 WFTY: Focus.
  • pridesabtch
    pridesabtch Posts: 2,327 Member
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    pridesabtch wrote: »

    JFT Wednesday
    - Puppy at 4:00 (actually, she got up at 3:00) :smiley:
    - Work by 7:00 :smiley:
    - Global call at 7:00 :smiley:
    - Work stuff :smiley:
    - Puppy at lunch :neutral: Tim did it
    - Leave work by 3:30 :smiley:
    - Grab kit and such for gravel ride :smiley:
    - Gravel ride :neutral: We rode, but didn't do gravel
    - Dinner/Trivia :smiley: Dinner with bike folks
    - Limit 2 beers (regular not giant) :smiley: Zero beer
    - Bed early :(

    Yesterday was a good day calorie wise and even mostly for food choices. I did have a Nutty Buddy after my ride, but was well within calorie goal. Got ready for ride and Kit looked awful, but that is what it is. I'm just too fluffy for spandex right now. That may have been the kick I needed to get things in gear. Showed up for the ride and there was a new person which was great. It meant it was a very relaxed ride, and that we didn't quite make it out to the gravel section, but it was fun riding with the girls. Afterwards, we went to Q'Doba for dinner and socialization.

    Down side of yesterday is that Tim found out the doctor wants to do another replacement for his left shoulder instead of a repair. The replacement surgery last fall was awful and very hard on Tim, but the replacement has a 20% change of not working or failing within 2 years. Despite the risk, I think he has decided to do the repair, but the whole thing is messing with him mentally. He was in a very bad place last night, and I was of no help.

    House is a wreck, laundry is piled and overflowing out of baskets. I may take a half day today and work from home tomorrow to try to make a dent in it. It's just one more thing that stresses hubby out, especially with Sierra coming in this weekend. She will be in either Sunday or Monday to pick up Gia. She is excited and nervous to have the dog up there with her.

    JFT Thursday
    - Work by 8:00 :( Not even close
    - Protein bar for breakfast
    - Staff Meetings
    - Work on BIC presentations
    - Take half day
    - Work on Laundry and floors
    - Go to mom's to get bills
    - Evening ride or trivia or just more housework (Tim's call)
    - Log food
    - Stay within calories
    - Limit 2 beers if we go out
    - Bed by 10:30

    Have a good Thursday y'all!
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    edited May 2023
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    more_freggies76 wrote: »
    JFT for 5/11/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added.
    2) None of DH's stash today.
    3) No peanut butter ok today, 2.5 to 3 T (last 5/9)
    4) Don't weigh again until Thursday 5/11
    5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 5/9). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.
    8) No beef jerky today.
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)
    10) No sweet potato and/or pumpkin today.
    11) Can have lunch early due to lunch meeting.
    ================== 4DW started =============
    Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
    Now in shared file:

    https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true


  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    Options
    Hour commitment - I won't eat again until after 5 pm. None of the same foods at dinner as at lunch. Can still have my dose of metamusal.
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
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    Hour commitment - I won't eat again until tomorrow. Can still have two hot cocoas tonight.
  • littleblackskirt
    littleblackskirt Posts: 956 Member
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    littleblackskirt wrote: »

    JFT Thursday 11th May

    Think before you eat yes
    Log everything no
    Stay in the green, or at least under maintenance no idea
    Walk yes
    Pack for tomorrow yes
    Sort out plants yes
    Phone internet provider yes, took a whole hour of testing before they agreed with me that I need new cabling outside
    Make big decision - make phone calls decision made, no time for phone calls

    I wasn't able to log yesterday as we ate out and I couldn't even guess the calories. Had lovely smoked haddock fishcakes. Should have stopped there and not had the cake!

    Left home early this morning and won't be able to log this weekend as I've no scales. However I only have healthy food with me so should be okay.
    Have a great weekend everyone.
  • emisoll
    emisoll Posts: 1 Member
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    Hi everyone, is anyone interested in becoming MFP friends, to get motivated by watching others grind their goals? I don’t usually track my workouts here but it reads them in from my Apple Watch. Other than that, I’m trying to track my macros diligently and hope to see results soon. My goal: losing fat, gaining strong muscles, I follow a custom made training plan and try to keep active. I live in France and in Germany. Nice to meet you all!
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
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    more_freggies76 wrote: »
    JFT for 5/11/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added.✔️
    2) None of DH's stash today.✔️
    3) No peanut butter ok today, 2.5 to 3 T (last 5/9)✔️
    4) Don't weigh again until Thursday 5/11✔️
    5) 1.5 to 2.0 oz hard cheese today (trying not to have cheese everyday) (last 5/9). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)✔️
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.✔️
    8) No beef jerky today.✔️
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)✔️
    10) No sweet potato and/or pumpkin today.✔️
    11) Can have lunch early due to lunch meeting.✔️

    JFT for 5/12/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added.
    2) None of DH's stash today.
    3) Peanut butter ok today, 2.5 to 3 T (last 5/9)
    4) Don't weigh again until Monday 5/15
    5) No hard cheese today (trying not to have cheese everyday) (last 5/11). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.
    8) No beef jerky today.
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)
    10) Sweet potato and/or pumpkin ok today.
    11) Can have coffee stuff early due to early meeting.
    ================== 4DW started =============
    Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
    Now in shared file:

    https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true


    [/quote]

  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    Options
    Hour commitment - After I finish my cocoa, I won't eat again until after 5 pm. None of the same foods at dinner as at lunch. Can still have my dose of metamusal.
  • Kykybinford
    Kykybinford Posts: 11 Member
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    I would love to join this group. Can someone direct me to how to do that ? If there is a format to follow etc. TIA
  • littleblackskirt
    littleblackskirt Posts: 956 Member
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    @Kykybinford welcome. Just start posting, everyone is welcome. Most people say what they plan to do "Just for today", the idea being we are only committing to one day, but all those days put together makes big changes.

    My day has not been so good food-wise. I've been anxious and have snacked on crisps tonight.
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
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    Hour commitment - After I finish my blueberries, I won't eat again until tomorrow.
  • TerriRichardson112
    TerriRichardson112 Posts: 18,093 Member
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    🦋🪲🐞🪲🦋🪲🐞🪲🦋
    🦋🐞💎 MAY 2023 💎🐞🦋
    🦋🪲🐞🪲🦋🪲🐞🪲🦋
    May focus: regaining fitness after op.
    Little by little!!!
    📍Focus: improve fitness level.
    📍Adhere to Solid Habits

    Improve fitness level.
    I am gradually increasing the intensity of my formal exercise
    🦋🦋🦋🦋🦋🦋🦋
    🦋🦋🦋🦋🦋

    Current Solid Habits
    👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻
    👌🏻👌🏻👌🏻👌🏻👌🏻

    DH drove me to flower arranging on Thursday afternoon. My left leg was complaining after driving on Tuesday. I think it was using the clutch pedal that aggravated it. Just need to take things slowly.

    Happy Mothers’ Day for Sunday. Ours was early April.
    77jxrqflq96v.jpeg

    🫶 Terri
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
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    more_freggies76 wrote: »

    JFT for 5/12/2023 (yesterday)✔️
    1) No desserts today. Can have sugarfree or no sugar added.✔️
    2) None of DH's stash today.✔️
    3) Peanut butter ok today, 2.5 to 3 T (last 5/9)✔️
    4) Don't weigh again until Monday 5/15✔️
    5) No hard cheese today (trying not to have cheese everyday) (last 5/11). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)✔️
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.✔️
    8) No beef jerky today.✔️
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)✔️
    10) Sweet potato and/or pumpkin ok today.✔️
    11) Can have coffee stuff early due to early meeting.✔️
    JFT for 5/13/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added. Planning to have dessert tomorrow.
    2) None of DH's stash today.
    3) No peanut butter ok today, 2.5 to 3 T (last 5/12)
    4) Don't weigh again until Monday 5/15
    5) Up to 1.5-2.0 oz hard cheese today (trying not to have cheese everyday) (last 5/11). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.
    8) No beef jerky today.
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)
    10) No sweet potato and/or pumpkin ok today. (last 5/12)
    11) Can eat dinner early with FIL.

    Hour commitment - I won't eat again until after 12 pm.
    ================== 4DW started =============
    Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
    Now in shared file:

    https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true


  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    edited May 2023
    Options
    Hour commitment - I won't eat again until early dinner with FIL. Can still have my dose of metamusal.
  • more_freggies76
    more_freggies76 Posts: 2,604 Member
    Options
    more_freggies76 wrote: »
    JFT for 5/13/2023 (today)✔️
    1) No desserts today. Can have sugarfree or no sugar added. Planning to have dessert tomorrow.✔️
    2) None of DH's stash today.✔️
    3) No peanut butter ok today, 2.5 to 3 T (last 5/12)✔️
    4) Don't weigh again until Monday 5/15✔️
    5) Up to 1.5-2.0 oz hard cheese today (trying not to have cheese everyday) (last 5/11). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)✔️
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.✔️
    8) No beef jerky today.✔️
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)✔️
    10) No sweet potato and/or pumpkin ok today. (last 5/12)✔️
    11) Can eat dinner early with FIL.✔️
    Hour commitment - After I finish my cocoa, I won't eat again until tomorrow.

    JFT for 5/14/2023 (tomorrow)✔️
    1) Can have desserts today.
    2) None of DH's stash today.
    3) No peanut butter ok today, 2.5 to 3 T (last 5/12)
    4) Don't weigh again until Monday 5/15
    5) No hard cheese today (trying not to have cheese everyday) (last 5/11). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
    6) No honey ok today(1-3 Tbsp.). (last 5/9) (a little in honey mustard ok)
    7) Nuts ok (22-26 g) or 12-14 in-the-shell nuts, but none of Gary's canned nuts.
    8) No beef jerky today.
    9) No chicken Vienna sausage today (trying not to have higher sodium stuff everyday)
    10) Sweet potato and/or pumpkin ok today. (last 5/12)
    11) Can eat lunch early with friends.
    ================== 4DW started =============
    Since MFP is going to close the blogs soon, I have to move my 4DWs (4 Day Wins) here.
    Now in shared file:

    https://docs.google.com/spreadsheets/d/1zarlETHtkiVUD1O6BKpHA7GCNFJS8IdF/edit?usp=sharing&ouid=108259155343870939869&rtpof=true&sd=true


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