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<h1 style="text-align: center;">DIET-no-sugar</h1>
<h1 style="text-align: center;">Weekly Reviews/Analysis</h1>
<h1 style="text-align: center;">2016-08 - 2016-12</h1>
<h2 style="text-align: left;">[WHAT]</h2>
<ol>
<li>]&nbsp;by&nbsp;Don Sagrott&nbsp;founder @ sospep.com&nbsp;-&nbsp; REVIEW - week-ended - a weekly look back at the DIET plan(menu plan)&nbsp;VS the DIET reality(what I actually ate)&nbsp;- the good, the bad and the ugly</li>
</ol>
<h2>[WHY]</h2>
<ol>
<li>]&nbsp;</li>
</ol>
<h2>[WHERE]</h2>
<ol>
<li>] READ THE FULL ARTICLE</li>
<ol>
<li>]&nbsp;</li>
</ol></ol>
<h2>[WHEN]</h2>
<ol>
<li>] 2016-08-15</li>
</ol>
<h2>[EXAMPLE]</h2>
<ol>
<li>[2016-08-08] RESULTS - REVIEW (2016-08-01 - 2016-08-07)</li>
<ol>
<li>] DAY rating TOTALS =&nbsp;very good 4,&nbsp;good 2,&nbsp;OK 0, BAD 1</li>
<li>] MENU-PLAN =&nbsp;] MON early dinner/lunch of cabbage rolls(2) medium, dinner was&nbsp;cabbage&nbsp;roll(1) x] TUE cabbage rolls(2), potato-nuggets(4) w/dill + butter, x] WED salmon,ceasar salad&nbsp;&nbsp;x] THU grilled&nbsp;pork kebabs &amp; potato nuggets,&nbsp;x] FRI&nbsp;ACYCE sushi(1), x] SAT&nbsp;SMB(1), x] SUN&nbsp;BASA-baked</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;x] ACYCE sushi(1), x] SMB(1),</li>
<li>] PROGRESS - the GOOD&nbsp;= ] NO alcohol,&nbsp;</li>
<li>] PROBLEMS - the BAD&nbsp;= ] CHIPS(150), ] CHIPS(150), ] CHIPS(100) and ] # NOV ice cream treats(4)&nbsp;and ] fr baked BlueBerry pie(2)</li>
<li>] CONCERNS - the UGLY = ] too many CHIPS AND ice cream treats</li>
<li>+] CONCLUSIONS =&nbsp; overall a borderline&nbsp;OK week. meals were good, snacks were bad</li>
</ol>
<li>[2016-08-15] RESULTS - REVIEW (2016-08-08 - 2016-08-14)</li>
<ol>
<li>] DAY rating TOTALS = very good 3, good 3, BAD 1</li>
<li>] MENU-PLAN =&nbsp;]</li>
<li>] DIET.RECORD.SUMMARY&nbsp;= ] cabbage roll, salmon wrap, ] blueberry pancake*, blueberry pie*, sausage stir fry&nbsp;] mousaka,large ] bacon&nbsp;cheese burger, ] strip loin, pasta salad&nbsp;] mousaka, BEER, ] basa, roasted potatoes</li>
<li>] PROGRESS - the GOOD&nbsp;= ] NO chips, ] NO ice cream, ] NO AYCE, ] ADDED crudite,, ] DEFEATEd CRAVING ice cream</li>
<li>] PROBLEMS - the BAD&nbsp;= ] blueberry pancake(1 lg) ?, ] blueberry pie(2), ] SUNFLOWER SEEDS ( lots) ] CRAVing ice cream fri night -</li>
<li>]&nbsp;CONCERNS -&nbsp; the UGLY = ] OMG, there is NOTHING here this week!!</li>
<li>] CONCLUSIONS = overall a&nbsp;very good week, better than last although totals say&nbsp;different.&nbsp;maybe TRY a bit harder on portion control, note = mousaka not sustainable,</li>
</ol>
<li>[2016-08-22] RESULTS - REVIEW (2016-08-15 - 2016-08-21)</li>
<ol>
<li>] DAY rating TOTALS = very good 1, good 2, ok 2, BAD 2, very bad</li>
<li>] menu plan = ] <a href="/view/article?id=5222" target="_blank">menu-plan-003</a>&nbsp;</li>
<li>]] DIET.RECORD.SUMMARY&nbsp;=&nbsp;</li>
<li>] PROGRESS - the GOOD = ] what you did right - ] homemade mennonite borscht soup, ] NO ice cream, ] NO AYCE,</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;= ]&nbsp;where you went wrong - &nbsp;] spirulina and oatmeal = fail, ] mcMeal, supersize, mcFlurry, mcDouble, ] pork sausages with blueberry, on a bun *2, ] PIZZA,&nbsp;] BEER 6*,&nbsp; ] CHIPS 200g,</li>
<li>] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? NOT really 1 big fail, just a number of small failures that added up.&nbsp;</li>
<li>] CONCLUSIONS = ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;overall, this week was still&nbsp;a&nbsp;borderline "good" week,&nbsp;BUT slipping from the previous 2 weeks.</li>
<li>] thoughts on revisions - still havent quite figured out my rewards systems. 2 junk foody meals in 1 week is likely 1 too many for sure. Figure out your system and stick to it!</li>
</ol>
<li>[2016-08-29] RESULTS - REVIEW (2016-08-22 - 2016-08-28)</li>
<ol>
<li>] DAY rating TOTALS = very good 2, good 1, ok 4, BAD 0, very bad 0</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;( see menu-plan-vacation-2016-003 )</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] chicken breast fried w/greens, ] beef stir fry w/peppers, ] ice cream, ] mousakka ++, ] burrito quesadilla tostado, ] wendys baconator combo, ] eggs,scrambled w/tomatoes</li>
<li>] PROGRESS - the GOOD = ] what you did right - ] beer/alcohol was minimal, ] 2 vg days to start the week off&nbsp;, ] NO chips, ] NO AYCE, ]</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;= ]&nbsp;where you went wrong -&nbsp;&nbsp;x] ICE CREAM *, x]&nbsp;FRIES,large,&nbsp;x] BEER 5* ish,&nbsp;x] WENDYS baconator, ] BREAD (sandwiches) 2.5, ] CAKE (cheese, plum chocolate)</li>
<li>] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?&nbsp; ] ice cream * 2.5, was blissful, cant be that&nbsp;] WENDYS combo was "OK" and it was a "convenience meal" after a long&nbsp;tiring drive&nbsp;] handcut FRIES (large) @ PFM, - hmmmmmm - they were good,&nbsp;so I guess they will get the blame this week!</li>
<li>] CONCLUSIONS = ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;overall, a&nbsp;"bad" DIET week BUT it was VACATION right? And for a vacation week, it wasnt really that bad was it?</li>
<li>] thoughts on revisions -</li>
</ol>
<li>[2016-09-05] RESULTS - REVIEW (2016-08-29 - 2016-09-04)</li>
<ol>
<li>] DAY rating TOTALS = very good 3 (+1), good 3(+2), ok 1(-3), bad&nbsp;0, very bad 0</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;ad hoc</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] sand salami w/eggs, chz ] basa w/veg ] PIZZA, "breadsticks"/dip, ] pasta w/hm tomato sauce, ] beat soup&nbsp;&nbsp;] pasta w/hm pesto and brie, x] chicken-roasted w/salad</li>
<li>] PROGRESS - the GOOD = ] what you did right - ] beer =&nbsp;0,&nbsp; ] NO chips, ] NO AYCE, ] NO rest. OR FF, ] homemade basil pesto, ] 2 vg days to start the week off&nbsp;,&nbsp;] fitness ++</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;= ]&nbsp;where you went wrong -&nbsp;&nbsp;x] CAKE-choc plum * 4, ] PIZZA, ] PASTA, ] BREAD, ] SNACKS assted crackers, pesto, chz, ] PASTA&nbsp;</li>
<li>] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?&nbsp; ] cake * 4, vs ] PASTA x 2 vs ] PIZZA</li>
<li>] CONCLUSIONS = ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;] overall, an "OK+" DIET week, if i could do over ]&nbsp;less CHEATS (aka CAKE), and ] do over ] pasta, ]pizza+ ] pasta with &nbsp;] protein, ] pizza, ] pasta. Oh well. 2] Why is this just an OK week and not a "good" or "very good" week when day&nbsp;RATINGS have 3 vg and&nbsp;3 good</li>
<li>&gt;] thoughts on revisions - ] have to work on detailing what constitutes GOOD v VERY GOOD v OK - have some good+, good- ratings which mean what exactly</li>
</ol>
<li>[2016-09-12] RESULTS - REVIEW (2016-09-05 - 2016-09-11)<ol>
<li>] DAY rating TOTALS = very good&nbsp;4 (+1), good 2(-1), ok 1(n/c), bad 0 (+/- #), very bad 0 (+/- #)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) ] ad hoc</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] soup-beet w/leaves, ] chicken w/thai curry and rice, ] salmon sockeye w/green beans +&nbsp;corn cob(2), ] real salmon ceasar, ] ch-thighs,baked, roots-roasted, x] pasta pesto brie, x] chicken roasted, green beans, corn</li>
<li>] PROGRESS - the GOOD = ] what you did right - chicken, real salmon ceasar</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;= ]&nbsp;where you went wrong -&nbsp;&nbsp;CHIPS, CHIPS, CHIPS, PIE, PIE, ICE CREAM</li>
<li>] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?&nbsp; CHIPS</li>
<li>] CONCLUSIONS = ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;Overall,a GOOD week&nbsp;except for the CHIPS, it&nbsp;could have been a very&nbsp;good week. It was maybe a little heavy on the chicken, I can/should&nbsp;work on&nbsp;menuItem variety (pork) and also,&nbsp;maybe try sticking to the menu plan ;)</li>
<li>&gt;] thoughts on revisions -&nbsp;&nbsp; eat &lt; chips. 600g chips in 1 week == 260 cal per 50g = 3120 calories ( a whole days+ worth of calories )</li>
</ol></li>
<li>[2016-09-19] RESULTS - REVIEW (2016-09-12 - 2016-09-18)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 0 (-), good 2(n/c), ok 1(n/c), bad 4 (+), very bad 0 (nc)</li>
<li>] MENU-PLAN =&nbsp;] vacation&nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] nachos, burrito, taco, BEER ] steak,strip, green beans and corn, ] fish &amp; chips(salmon), ] luckys BBQ, ] fish(halibut) and chips, ] luckys BBQ, ] fish(halibut) and chips,</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - enjoyed the vacation, ate &lt; chips</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;BEER, fries, BEER,&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? I didnt try the BBQ shacks poutine w/BBQ, replaces 4 vg days of last week with 4 bad days of this week.</li>
<li>] CONCLUSIONS&nbsp;= ] overall, a BAD DIET week from the perspective of ..., if i could do it over again ... ]&nbsp;</li>
<li>] GOING-FORWARD-REVISIONS - thoughts on revisions -] a week of vacation can wipe out multiple weeks of progress.&nbsp;</li>
</ol>
<li>[2016-09-26] RESULTS - REVIEW (2016-09-19 - 2016-09-25)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 0 (+/- #), good 2(+/- #), ok 1(+/- #), bad 4 (+/- #), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) = none aka ad hoc&nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate, ] quiche, w/salad-fancy, ] pasta surprise, ] polish burgers, beets, potatoes-mashed, ] burger(1), ] burger(1), x] burger egg+beef+chz(2), x] pork chops(2),corn (2), grain(30g)</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - not very much</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;CHIPS, CHIPS, CHIPS, FRIES, FRIES, CAKE, CAKE, CAKE, BEER, BEER, BEER</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? &nbsp;see above</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;] this was another BAD week, the intention was to get back on track for the next 2 weeks ( before the month/period ending/beginng weigh in. I did GOOD with the fitness side (I could have even made my goal(an even dozen hills)&nbsp;BUT i crapped out big time on the DIET ) I realized that things were looking bad mid week but I still didnt correct it.&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - Don't lose the focus here. you are on a good track, so lets NOT continue "the slide".</li>
</ol>
<li>[2016-10-03] RESULTS - REVIEW (2016-09-26 - 2016-10-02)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good&nbsp;5 (+ 5), good 1(- 1), ok 0(- 1), bad&nbsp;1 (- 4), very bad&nbsp;0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) = none aka ad hoc&nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate, ] pork chop, garden salad, grain, ] basil pasta w/basil pesto w/brie &amp; tomatoes, ] cauliflower cream soup, ] chicken nuggets w/cabbage bacon dill, ] italian sausage parm Sub(12) @subway, ] pork chop, potato nuggets, yellow beans, cabbage bacon/dill, ] ribs, coleslaw, beans</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - just about everything? AND no BEER AND</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong -&nbsp;&nbsp;only 1 "bad" day, had some CHIPS, but PIE and ICE-CREAM ( large size ) was the bigger day killer. 1 peice OK, but 2 + chips + ... , no, no, no</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week?&nbsp;&nbsp;PIE &amp; ICE CREAM ( large size )</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence -&nbsp;] this was&nbsp;a VERY GOOD week,&nbsp;almost a total turnaround from the previous two weeks&nbsp;. I did VERY GOOD with the fitness side (I made my goal for the week (an even dozen hills)&nbsp;AND&nbsp;went 1 hill better&nbsp;). Would be nice to keep this momemtum going for a while !!!</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - Great job on "the slide" turnaroud. Try to Keep up this positive momentum for a while. Fine tune some of your meals&nbsp;</li>
</ol>
<li>[2016-10-10] RESULTS - REVIEW ( 2016-10-03 - 2016-10-09)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 6(+1), good 0(-1), ok 0(n/c), bad 1 (n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan 004 )</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate - x] VG basa, x] VG cabbage rolls(2) w/potatoes, x] VG beef,burger, w/fries(sm), x] VG cauliflower soup, ] VG cabbage rolls(1 + 1), x] VG Soup-Cauliflower, Sand-FrEgg(2), x] BD Turkey dinner, trimmings(ALL)</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - almost everything&nbsp;</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;AYCE Turkey dinner &amp;&amp; ALL the trimmings, some CHIPS, some COOKIES, some BUNS(6),&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? &nbsp;AYCE turkey dinner, late sunday before mon am weigh in</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall, a VERY GOOD week, ] do it over ? - buns, no AYCE this week, &nbsp;3] Why is this a VG week and not a .. -&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions -&nbsp;</li>
<li>] w +2</li>
</ol>
<li>[2016-10-17] RESULTS - REVIEW ( 2016-10-04 - 2016-10-16)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 2 (- 4), good 4 (+ 4), ok 0 (n/c), bad 1 (n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) ad hoc &nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (] lunch + dinner)&nbsp;of what you actually ate ] turkey, dinner ] SALAD-turkey-blt, ] pork chops, corn cobs, potato nuggets, ] soup,ch noodle w/turkey + brussels w/bacon ] salad-tuna + cauliflower chops w/gravy, mashed potatoes, ] burger 1/4 pounder+fries + salad-chef, ... ] pasta/pesto/brie/tomatos</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - turkey, cauliflower chops, SALAD</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - turkey good BUT too much stuffing, potatoes, gravy, not so good!&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? PIE and ICE CREAM large 1 day</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall - a GOOD week, NOT quite as excellent as last week 2] do over - &nbsp; 3] Why is this just a {GOOD} week and not a { VERY GOOD} week?&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - ] the time to bear down and get vigilant is upon us. - smaller portions, - carbs(potatoes), -downsize butter/gravy/fat CUT chips/pie/ice cream to a REASONABLE amount ] changed diet record to list lunch + dinner for each day VS previous dinner only&nbsp;</li>
<li>] w nc</li>
</ol>
<li>[2016-10-24] RESULTS - REVIEW ( 2016-10-17 - 2016-10-23)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 4 (+ 2), good 3(- 1), ok 0(n/c), bad 0 (- 1), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) ad hoc</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate&nbsp;] linguine w/salmon sauce, ] leftover turkey, mashed potatoes, gravy, ] cabbage rolls, grain, corn, ] borscht , ] SAND,salami&nbsp;+ borscht, rice/apples, ] beef stew, ] big king, chicken sand @bk + &nbsp;hot brocoli salad</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - cabbage rolls w/grain, borscht, beef stew, brocoli salad, min alcohol</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - CHIPS, burger king(buns,deep fried), too much pasta/linguine, potatoes&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? too many CARBS</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] Overall, a VERY GOOD DIET week, 2] if i could do it over I would ... cut carbs, replace with ??? {squaliflower, } &nbsp; 3] Why is this a {VERY GOOD} week -&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - keep up the good work. Try and cut back some on carbs. 2 more weeks to go hard, before period end (UPDATE-005-after-120-days</li>
<li>] w --&nbsp;</li>
</ol>
<li>[2016-10-31] RESULTS - REVIEW ( 2016-10-24 - 2016-10-30)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 2 (- 2), good 4(+ 1), ok 1(+ 1), bad 0 (n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;] paper</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate - ] borscht, cauliflower chops + fried eggs, ] peirogi w/?meat? + l/o cabbage ] SALAD spinach w/bacon, egg, chicken, ] SALAD spinach w/bacon, egg, chicken ] tortellin alfredo w/brocoli, peppers, ] PK ribs,side, potato, squash ] basa, brocoli+feta w/garlic sauce</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - meals were VG for the most part this week,</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - portion sizes are too big, and SNACKS are killing me CHIPS, PIE, ICE CREAM</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? CHIPS - 2 bags in 2 days</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] Overall, a "GOOD" DIET week, 2] if i could do it over I would ... CONTROL the chips, &nbsp;3] Why is this just a {GOOD} week and not a {VERY GOOD} week - portion sizes,&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - ] smaller portions, ] cost out snacks (calories), ]&nbsp;</li>
<li>] w -&nbsp;</li>
</ol>
<li>[2016-11-07] RESULTS - REVIEW ( 2016-10-31 - 2016-11-06)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 3 (+ 1), good 3(- 1), ok 0(- 1), bad 1 (+ 1), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;] none manual paper</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate ] CABBAGE-rolls w/potato nuggets, ] PORK-chop w/potato nuggets, ] SOUP white borscht w/Sausage, ] perogy's w/sour cream, farmers sausage ] PORK-stir-fry w/veg on rice noodles ] CHICKEN WINGS, fries &nbsp;] SOUP-pumpkin, SALAD-ceasar&nbsp;</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - SOUP for dinner 2x, reasonable meals,&nbsp;</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;PIE-apple-crisp, large * 3, CHIPS * 2 - again!! and CHOCOLATES (halloween candy * 150), FRIES 2x</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? CHIPS * 2 &nbsp;again, after last week, your kidding right? || CHOCOLATES (halloween candy * 150)&nbsp;</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] Overall, a GOOD DIET week, 2] if i could do it over I would .... &lt; chips, &lt; chocolate, . 3] Why is this just a {GOOD} week and not a {VERY GOOD} week?</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - ] TRY 1 bag of chips MAX, ] TRY sticking with reasonable portion sizes, ]&nbsp;</li>
<li>] w +</li>
</ol>
<li>[2016-11-14] RESULTS - REVIEW ( 2016-11-07 - 2016-11-13)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 2 (- 1), good 4(+ 1), ok 0(n/c), bad 1 (n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) - none manual paper</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate ] salad-ceasar w/bacon, ] steak-strip w/salads, *** ] soup-cream-cauliflower, ] burgers l+d ] sausage stir fry, ] chicken thighs, squaliflower, ] burger, soup</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - &lt; CHIPS this week, only 1 bag, small progress!!</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;] tuesday, ] sandwiches (buns + bread)&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? tuesday night meltdown, no 2 bags of chips BUT, &nbsp;] chocolates h/c, ] popcorn, ] crepes,&nbsp;</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall, a "GOOD" DIET week, 2] if i could do it over I would ... erase tuesday . 3] Why is this just a {GOOD} week and not a {VERY GOOD} week when day&nbsp;RATINGS have 2 vg and 4 good</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - ] it seems like many Tuesday nights are the worst nights for snack craving/binging meltdowns, i should check that out, if so, maybew work on scheduling more filling meals/snacks for tuesday nights ???</li>
<li>] w -&nbsp;</li>
</ol>
<li>[2016-11-21] RESULTS - REVIEW ( 2016-11-14 - 2016-11-20)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 6 (+4), good 1(- 3), ok 0(n/c), bad 0 (-1), very bad 0 ()</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) - none manual paper</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate - ] meals = ] basa + grain, ] double qtr pounder, fries, ] borscht-m, ] salad-ceasar w/salmon, ] PORK-pulled w/potato pancake, ] SALAD-ceasar w/salmon, ] PORK pulled sand, w/baked fries</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - almost everything, NO chips this week, zero, none - from 2 bags to 1 bag to none. Now what? No meltdown/binge days</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;PIE, portions +, &nbsp;potatoes,buns(3), a few(3) small treats on SUN pm,</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? nothing really</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall, a "VERY GOOD" DIET week, 2] if i could do it over I would ... change nothing 3] Why is this a {VERY GOOD} week? - some 'healthy' meal choices including SOUP, SALAD, BASA, mixed with some less healthy/but kinda tasty meals(pulled pork sand, qtr pounder combo @mcD ) and as mentioned no chips and small snacks. Was it perfect DIET week, no. &nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - remove @mcD, get better quality treats (nuts, yogurt )&nbsp;</li>
<li>] w -&nbsp;</li>
</ol>
<li>[2016-11-28] RESULTS - REVIEW ( 2016-11-21 - 2016-11-27)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 5 (- 1), good 2 (+ 1), ok 0(n/c), bad 0 (n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link (menu plan period) - none manual paper&nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list (dinner)&nbsp;of what you actually ate = ] sausage/pasta stir fry, ] salad-spinach-5 w/bacon, ] lasagna lg, ] pk chops, brussells sprouts w/bacon+parm, ] pork roast w/roasted potatoes + carrots, ] Pork loin stir fry w/shanghai noodles, ] salad-spinach-5 w/bacon ++</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - almost everything, again this week, NO CHIPS* again this week, thats 2 weeks in a row, wow!</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;portoin sizes on some meals are too large, ex too much lasagna, too many potatoes with roast. There was also PIE and a few ICE CREAM treats and FAST FOOD burger and POUTINE&nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? nothing really 'serious', but cheap package of mixed nuts/seeds/raisins has loads of calories, yes nutrition too, but its easy to pack in 500 cal with a couple of handfuls and there not even that good, although they are cheap. Perhaps it might be better to spend a little more on better quality nuts and less quantity .</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall, a "VERY GOOD" DIET week, 2] if i could do it over I would .... smaller portions, more greens/veggies/salad &nbsp;3] Why is this a {VERY GOOD} week and&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - portion sizes seem to still be a problem that I have not addressed, for the most part I am NOT feeling hungry OR craving a lot of things.&nbsp;</li>
<li>] w - = got a hint on weight #, I have a pretty good idea of where I am at # wise, I have 1 week left before next UPDATE-after-150-day report, stay in VM and keep up the, I should be close to being on target&nbsp;</li>
</ol>
<li>[2016-12-05] RESULTS - REVIEW ( 2016-11-28 - 2016-12-04)</li>
<ol>
<li>] DAY&nbsp;rating&nbsp;TOTALS =&nbsp;very good 5 (n/c), good 2(n/c), ok 0(n/c), bad 0(n/c), very bad 0 (n/c)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period) - none&nbsp;</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;] short list &nbsp;of what you actually ate(dinners=)&nbsp;] ch thighs w/peruvian ] pizza ] soup wht borsch w/farmers sausage, ] sausage stir fry w/pasta and veg, ] ribs &amp; swt potato fries, ] burger, soup, ] burger, soup, perogies,</li>
<li>] PROGRESS&nbsp;- the GOOD&nbsp;=&nbsp;] what you did right - portion sizes were a little better this week, had CHIPS but only 1 bag of chips, even stretched it out over 3 days even, NEW steel cut oats&nbsp;</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;=&nbsp;]&nbsp;where you went wrong - &nbsp;broke down and had some CHIPS, too many potatoes, too many carbs overall (potatoes, pizza, buns), &nbsp;</li>
<li>] CONCERNS - the UGLY =&nbsp;] what was the most serious thing wrong this week? the cumulative effect of something (carb heavy) almost every day, death by a thousand small cuts&nbsp;</li>
<li>] CONCLUSIONS&nbsp;= ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] overall, a "VERY GOOD+" DIET week, 2] if i could do it over I would .... ] 3] Why is this a {VERY GOOD} week and not just a { GOOD} week when (see the bad, the ugly)&nbsp;</li>
<li>]&nbsp;GOING-FORWARD?REVISIONS&nbsp;- thoughts on revisions - ] i have to cut back on carbs, ] bring back the crudite, ] eat more salad, coleslaw ] i dont have a problem with the chips, i encourage the chips (in moderation, like this week), i need to do a better job of managing the overall carb pictures</li>
<li>] w =</li>
</ol></ol>
<h2>[HOW-TO]</h2>
<ol>
<li>[format] [2016-mm-dd] RESULTS - REVIEW ( 2016-mm-dd - 2016-mm-dd)</li>
<ol>
<li>] DAY rating TOTALS = very good # (+/- #), good #(+/- #), ok #(+/- #), bad&nbsp;# (+/- #), very bad # (+/- #)</li>
<li>] MENU-PLAN =&nbsp;]&nbsp;link ( menu plan period)</li>
<li>] DIET.RECORD.SUMMARY&nbsp;=&nbsp;&nbsp;] short list &nbsp;of what you actually ate(dinners=)&nbsp;</li>
<li>] PROGRESS - the GOOD = ] what you did right -</li>
<li>] PROBLEMS -&nbsp;the BAD&nbsp;= ]&nbsp;where you went wrong -&nbsp;&nbsp;</li>
<li>] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?&nbsp;</li>
<li>] CONCLUSIONS = ] summarizing&nbsp;this&nbsp;period in 1 sentence - 1] EXAMPLE overall, an "OK+" DIET week, 2] if i could do it over I would .... ]&nbsp;less CHEATS (aka CAKE), and ] do over ] pasta, ]pizza+ ] pasta with &nbsp;] protein, ] pizza, ] pasta. Oh well. 3] Why is this just a {OK} week and not a {GOOD or VERY GOOD} week when day&nbsp;RATINGS have 3 vg and&nbsp;3 good</li>
<li>] GOING-FORWARD?REVISIONS - thoughts on revisions - EXAMPLE ] have to work on detailing what constitutes GOOD v VERY GOOD v OK - have some good+, good- ratings which mean what exactly</li>
<li>] w + -&nbsp;</li>
</ol></ol>
<h2>[REFERENCE]</h2>
<ol>
<li>] # 6373 - <a href="/view/task?id=6373" target="_blank">CREATE-article# diet-weekly-review</a></li>
</ol>
<h1 style="text-align: center;">&nbsp;</h1>