article

DIET-no-sugar

Weekly Reviews/Analysis

2016-08 - 2016-12

[WHAT]

  1. ] by Don Sagrott founder @ sospep.com -  REVIEW - week-ended - a weekly look back at the DIET plan(menu plan) VS the DIET reality(what I actually ate) - the good, the bad and the ugly

[WHY]

  1. ] 

[WHERE]

  1. ] READ THE FULL ARTICLE
    1. ] 

[WHEN]

  1. ] 2016-08-15

[EXAMPLE]

  1. [2016-08-08] RESULTS - REVIEW (2016-08-01 - 2016-08-07)
    1. ] DAY rating TOTALS = very good 4, good 2, OK 0, BAD 1
    2. ] MENU-PLAN = ] MON early dinner/lunch of cabbage rolls(2) medium, dinner was cabbage roll(1) x] TUE cabbage rolls(2), potato-nuggets(4) w/dill + butter, x] WED salmon,ceasar salad  x] THU grilled pork kebabs & potato nuggets, x] FRI ACYCE sushi(1), x] SAT SMB(1), x] SUN BASA-baked
    3. ] DIET.RECORD.SUMMARY = x] ACYCE sushi(1), x] SMB(1),
    4. ] PROGRESS - the GOOD = ] NO alcohol, 
    5. ] PROBLEMS - the BAD = ] CHIPS(150), ] CHIPS(150), ] CHIPS(100) and ] # NOV ice cream treats(4) and ] fr baked BlueBerry pie(2)
    6. ] CONCERNS - the UGLY = ] too many CHIPS AND ice cream treats
    7. +] CONCLUSIONS =  overall a borderline OK week. meals were good, snacks were bad
  2. [2016-08-15] RESULTS - REVIEW (2016-08-08 - 2016-08-14)
    1. ] DAY rating TOTALS = very good 3, good 3, BAD 1
    2. ] MENU-PLAN = ]
    3. ] DIET.RECORD.SUMMARY = ] cabbage roll, salmon wrap, ] blueberry pancake*, blueberry pie*, sausage stir fry ] mousaka,large ] bacon cheese burger, ] strip loin, pasta salad ] mousaka, BEER, ] basa, roasted potatoes
    4. ] PROGRESS - the GOOD = ] NO chips, ] NO ice cream, ] NO AYCE, ] ADDED crudite,, ] DEFEATEd CRAVING ice cream
    5. ] PROBLEMS - the BAD = ] blueberry pancake(1 lg) ?, ] blueberry pie(2), ] SUNFLOWER SEEDS ( lots) ] CRAVing ice cream fri night -
    6. ] CONCERNS -  the UGLY = ] OMG, there is NOTHING here this week!!
    7. ] CONCLUSIONS = overall a very good week, better than last although totals say different. maybe TRY a bit harder on portion control, note = mousaka not sustainable,
  3. [2016-08-22] RESULTS - REVIEW (2016-08-15 - 2016-08-21)
    1. ] DAY rating TOTALS = very good 1, good 2, ok 2, BAD 2, very bad
    2. ] menu plan = ] menu-plan-003 
    3. ]] DIET.RECORD.SUMMARY = 
    4. ] PROGRESS - the GOOD = ] what you did right - ] homemade mennonite borscht soup, ] NO ice cream, ] NO AYCE,
    5. ] PROBLEMS - the BAD = ] where you went wrong -  ] spirulina and oatmeal = fail, ] mcMeal, supersize, mcFlurry, mcDouble, ] pork sausages with blueberry, on a bun *2, ] PIZZA, ] BEER 6*,  ] CHIPS 200g,
    6. ] 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. 
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - overall, this week was still a borderline "good" week, BUT slipping from the previous 2 weeks.
    8. ] 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!
  4. [2016-08-29] RESULTS - REVIEW (2016-08-22 - 2016-08-28)
    1. ] DAY rating TOTALS = very good 2, good 1, ok 4, BAD 0, very bad 0
    2. ] MENU-PLAN = ] ( see menu-plan-vacation-2016-003 )
    3. ] DIET.RECORD.SUMMARY = ] chicken breast fried w/greens, ] beef stir fry w/peppers, ] ice cream, ] mousakka ++, ] burrito quesadilla tostado, ] wendys baconator combo, ] eggs,scrambled w/tomatoes
    4. ] PROGRESS - the GOOD = ] what you did right - ] beer/alcohol was minimal, ] 2 vg days to start the week off , ] NO chips, ] NO AYCE, ]
    5. ] PROBLEMS - the BAD = ] where you went wrong -  x] ICE CREAM *, x] FRIES,large, x] BEER 5* ish, x] WENDYS baconator, ] BREAD (sandwiches) 2.5, ] CAKE (cheese, plum chocolate)
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  ] ice cream * 2.5, was blissful, cant be that ] WENDYS combo was "OK" and it was a "convenience meal" after a long tiring drive ] handcut FRIES (large) @ PFM, - hmmmmmm - they were good, so I guess they will get the blame this week!
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - overall, a "bad" DIET week BUT it was VACATION right? And for a vacation week, it wasnt really that bad was it?
    8. ] thoughts on revisions -
  5. [2016-09-05] RESULTS - REVIEW (2016-08-29 - 2016-09-04)
    1. ] DAY rating TOTALS = very good 3 (+1), good 3(+2), ok 1(-3), bad 0, very bad 0
    2. ] MENU-PLAN = ] ad hoc
    3. ] DIET.RECORD.SUMMARY = ] sand salami w/eggs, chz ] basa w/veg ] PIZZA, "breadsticks"/dip, ] pasta w/hm tomato sauce, ] beat soup  ] pasta w/hm pesto and brie, x] chicken-roasted w/salad
    4. ] PROGRESS - the GOOD = ] what you did right - ] beer = 0,  ] NO chips, ] NO AYCE, ] NO rest. OR FF, ] homemade basil pesto, ] 2 vg days to start the week off , ] fitness ++
    5. ] PROBLEMS - the BAD = ] where you went wrong -  x] CAKE-choc plum * 4, ] PIZZA, ] PASTA, ] BREAD, ] SNACKS assted crackers, pesto, chz, ] PASTA 
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  ] cake * 4, vs ] PASTA x 2 vs ] PIZZA
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - ] overall, an "OK+" DIET week, if i could do over ] less CHEATS (aka CAKE), and ] do over ] pasta, ]pizza+ ] pasta with  ] protein, ] pizza, ] pasta. Oh well. 2] Why is this just an OK week and not a "good" or "very good" week when day RATINGS have 3 vg and 3 good
    8. >] 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
  6. [2016-09-12] RESULTS - REVIEW (2016-09-05 - 2016-09-11)
    1. ] DAY rating TOTALS = very good 4 (+1), good 2(-1), ok 1(n/c), bad 0 (+/- #), very bad 0 (+/- #)
    2. ] MENU-PLAN = ] link ( menu plan period) ] ad hoc
    3. ] DIET.RECORD.SUMMARY = ] soup-beet w/leaves, ] chicken w/thai curry and rice, ] salmon sockeye w/green beans + corn cob(2), ] real salmon ceasar, ] ch-thighs,baked, roots-roasted, x] pasta pesto brie, x] chicken roasted, green beans, corn
    4. ] PROGRESS - the GOOD = ] what you did right - chicken, real salmon ceasar
    5. ] PROBLEMS - the BAD = ] where you went wrong -  CHIPS, CHIPS, CHIPS, PIE, PIE, ICE CREAM
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  CHIPS
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - Overall,a GOOD week except for the CHIPS, it could have been a very good week. It was maybe a little heavy on the chicken, I can/should work on menuItem variety (pork) and also, maybe try sticking to the menu plan ;)
    8. >] thoughts on revisions -   eat < chips. 600g chips in 1 week == 260 cal per 50g = 3120 calories ( a whole days+ worth of calories )
  7. [2016-09-19] RESULTS - REVIEW (2016-09-12 - 2016-09-18)
    1. ] DAY rating TOTALS = very good 0 (-), good 2(n/c), ok 1(n/c), bad 4 (+), very bad 0 (nc)
    2. ] MENU-PLAN = ] vacation 
    3. ] DIET.RECORD.SUMMARY = ] nachos, burrito, taco, BEER ] steak,strip, green beans and corn, ] fish & chips(salmon), ] luckys BBQ, ] fish(halibut) and chips, ] luckys BBQ, ] fish(halibut) and chips,
    4. ] PROGRESS - the GOOD = ] what you did right - enjoyed the vacation, ate < chips
    5. ] PROBLEMS - the BAD = ] where you went wrong -  BEER, fries, BEER, 
    6. ] CONCERNS - the UGLY = ] 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.
    7. ] CONCLUSIONS = ] overall, a BAD DIET week from the perspective of ..., if i could do it over again ... ] 
    8. ] GOING-FORWARD-REVISIONS - thoughts on revisions -] a week of vacation can wipe out multiple weeks of progress. 
  8. [2016-09-26] RESULTS - REVIEW (2016-09-19 - 2016-09-25)
    1. ] DAY rating TOTALS = very good 0 (+/- #), good 2(+/- #), ok 1(+/- #), bad 4 (+/- #), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) = none aka ad hoc 
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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)
    4. ] PROGRESS - the GOOD = ] what you did right - not very much
    5. ] PROBLEMS - the BAD = ] where you went wrong -  CHIPS, CHIPS, CHIPS, FRIES, FRIES, CAKE, CAKE, CAKE, BEER, BEER, BEER
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  see above
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - ] 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) BUT i crapped out big time on the DIET ) I realized that things were looking bad mid week but I still didnt correct it. 
    8. ] GOING-FORWARD?REVISIONS - thoughts on revisions - Don't lose the focus here. you are on a good track, so lets NOT continue "the slide".
  9. [2016-10-03] RESULTS - REVIEW (2016-09-26 - 2016-10-02)
    1. ] DAY rating TOTALS = very good 5 (+ 5), good 1(- 1), ok 0(- 1), bad 1 (- 4), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) = none aka ad hoc 
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) of what you actually ate, ] pork chop, garden salad, grain, ] basil pasta w/basil pesto w/brie & 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
    4. ] PROGRESS - the GOOD = ] what you did right - just about everything? AND no BEER AND
    5. ] PROBLEMS - the BAD = ] where you went wrong -  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
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  PIE & ICE CREAM ( large size )
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - ] this was a VERY GOOD week, almost a total turnaround from the previous two weeks . I did VERY GOOD with the fitness side (I made my goal for the week (an even dozen hills) AND went 1 hill better ). Would be nice to keep this momemtum going for a while !!!
    8. ] GOING-FORWARD?REVISIONS - 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 
  10. [2016-10-10] RESULTS - REVIEW ( 2016-10-03 - 2016-10-09)
    1. ] DAY rating TOTALS = very good 6(+1), good 0(-1), ok 0(n/c), bad 1 (n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan 004 )
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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)
    4. ] PROGRESS - the GOOD = ] what you did right - almost everything 
    5. ] PROBLEMS - the BAD = ] where you went wrong -  AYCE Turkey dinner && ALL the trimmings, some CHIPS, some COOKIES, some BUNS(6), 
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week?  AYCE turkey dinner, late sunday before mon am weigh in
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - 1] overall, a VERY GOOD week, ] do it over ? - buns, no AYCE this week,  3] Why is this a VG week and not a .. - 
    8. ] GOING-FORWARD?REVISIONS - thoughts on revisions - 
    9. ] w +2
  11. [2016-10-17] RESULTS - REVIEW ( 2016-10-04 - 2016-10-16)
    1. ] DAY rating TOTALS = very good 2 (- 4), good 4 (+ 4), ok 0 (n/c), bad 1 (n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) ad hoc  
    3. ] DIET.RECORD.SUMMARY = ] short list (] lunch + dinner) 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
    4. ] PROGRESS - the GOOD = ] what you did right - turkey, cauliflower chops, SALAD
    5. ] PROBLEMS - the BAD = ] where you went wrong - turkey good BUT too much stuffing, potatoes, gravy, not so good! 
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? PIE and ICE CREAM large 1 day
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - 1] overall - a GOOD week, NOT quite as excellent as last week 2] do over -   3] Why is this just a {GOOD} week and not a { VERY GOOD} week? 
    8. ] GOING-FORWARD?REVISIONS - 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 
    9. ] w nc
  12. [2016-10-24] RESULTS - REVIEW ( 2016-10-17 - 2016-10-23)
    1. ] DAY rating TOTALS = very good 4 (+ 2), good 3(- 1), ok 0(n/c), bad 0 (- 1), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) ad hoc
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) of what you actually ate ] linguine w/salmon sauce, ] leftover turkey, mashed potatoes, gravy, ] cabbage rolls, grain, corn, ] borscht , ] SAND,salami + borscht, rice/apples, ] beef stew, ] big king, chicken sand @bk +  hot brocoli salad
    4. ] PROGRESS - the GOOD = ] what you did right - cabbage rolls w/grain, borscht, beef stew, brocoli salad, min alcohol
    5. ] PROBLEMS - the BAD = ] where you went wrong - CHIPS, burger king(buns,deep fried), too much pasta/linguine, potatoes 
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? too many CARBS
    7. ] CONCLUSIONS = ] summarizing this 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, }   3] Why is this a {VERY GOOD} week - 
    8. ] GOING-FORWARD?REVISIONS - 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
    9. ] w -- 
  13. [2016-10-31] RESULTS - REVIEW ( 2016-10-24 - 2016-10-30)
    1. ] DAY rating TOTALS = very good 2 (- 2), good 4(+ 1), ok 1(+ 1), bad 0 (n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] paper
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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
    4. ] PROGRESS - the GOOD = ] what you did right - meals were VG for the most part this week,
    5. ] PROBLEMS - the BAD = ] where you went wrong - portion sizes are too big, and SNACKS are killing me CHIPS, PIE, ICE CREAM
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? CHIPS - 2 bags in 2 days
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - 1] Overall, a "GOOD" DIET week, 2] if i could do it over I would ... CONTROL the chips,  3] Why is this just a {GOOD} week and not a {VERY GOOD} week - portion sizes, 
    8. ] GOING-FORWARD?REVISIONS - thoughts on revisions - ] smaller portions, ] cost out snacks (calories), ] 
    9. ] w - 
  14. [2016-11-07] RESULTS - REVIEW ( 2016-10-31 - 2016-11-06)
    1. ] DAY rating TOTALS = very good 3 (+ 1), good 3(- 1), ok 0(- 1), bad 1 (+ 1), very bad 0 (n/c)
    2. ] MENU-PLAN = ] none manual paper
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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  ] SOUP-pumpkin, SALAD-ceasar 
    4. ] PROGRESS - the GOOD = ] what you did right - SOUP for dinner 2x, reasonable meals, 
    5. ] PROBLEMS - the BAD = ] where you went wrong -  PIE-apple-crisp, large * 3, CHIPS * 2 - again!! and CHOCOLATES (halloween candy * 150), FRIES 2x
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? CHIPS * 2  again, after last week, your kidding right? || CHOCOLATES (halloween candy * 150) 
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - 1] Overall, a GOOD DIET week, 2] if i could do it over I would .... < chips, < chocolate, . 3] Why is this just a {GOOD} week and not a {VERY GOOD} week?
    8. ] GOING-FORWARD?REVISIONS - thoughts on revisions - ] TRY 1 bag of chips MAX, ] TRY sticking with reasonable portion sizes, ] 
    9. ] w +
  15. [2016-11-14] RESULTS - REVIEW ( 2016-11-07 - 2016-11-13)
    1. ] DAY rating TOTALS = very good 2 (- 1), good 4(+ 1), ok 0(n/c), bad 1 (n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) - none manual paper
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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
    4. ] PROGRESS - the GOOD = ] what you did right - < CHIPS this week, only 1 bag, small progress!!
    5. ] PROBLEMS - the BAD = ] where you went wrong -  ] tuesday, ] sandwiches (buns + bread) 
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? tuesday night meltdown, no 2 bags of chips BUT,  ] chocolates h/c, ] popcorn, ] crepes, 
    7. ] CONCLUSIONS = ] summarizing this 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 RATINGS have 2 vg and 4 good
    8. ] GOING-FORWARD?REVISIONS - 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 ???
    9. ] w - 
  16. [2016-11-21] RESULTS - REVIEW ( 2016-11-14 - 2016-11-20)
    1. ] DAY rating TOTALS = very good 6 (+4), good 1(- 3), ok 0(n/c), bad 0 (-1), very bad 0 ()
    2. ] MENU-PLAN = ] link ( menu plan period) - none manual paper
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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
    4. ] PROGRESS - the GOOD = ] 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
    5. ] PROBLEMS - the BAD = ] where you went wrong -  PIE, portions +,  potatoes,buns(3), a few(3) small treats on SUN pm,
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? nothing really
    7. ] CONCLUSIONS = ] summarizing this 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.  
    8. ] GOING-FORWARD?REVISIONS - thoughts on revisions - remove @mcD, get better quality treats (nuts, yogurt ) 
    9. ] w - 
  17. [2016-11-28] RESULTS - REVIEW ( 2016-11-21 - 2016-11-27)
    1. ] DAY rating TOTALS = very good 5 (- 1), good 2 (+ 1), ok 0(n/c), bad 0 (n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link (menu plan period) - none manual paper 
    3. ] DIET.RECORD.SUMMARY = ] short list (dinner) 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 ++
    4. ] PROGRESS - the GOOD = ] what you did right - almost everything, again this week, NO CHIPS* again this week, thats 2 weeks in a row, wow!
    5. ] PROBLEMS - the BAD = ] where you went wrong -  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 
    6. ] CONCERNS - the UGLY = ] 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 .
    7. ] CONCLUSIONS = ] summarizing this 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  3] Why is this a {VERY GOOD} week and 
    8. ] GOING-FORWARD?REVISIONS - 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. 
    9. ] 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 
  18. [2016-12-05] RESULTS - REVIEW ( 2016-11-28 - 2016-12-04)
    1. ] DAY rating TOTALS = very good 5 (n/c), good 2(n/c), ok 0(n/c), bad 0(n/c), very bad 0 (n/c)
    2. ] MENU-PLAN = ] link ( menu plan period) - none 
    3. ] DIET.RECORD.SUMMARY = ] short list  of what you actually ate(dinners=) ] ch thighs w/peruvian ] pizza ] soup wht borsch w/farmers sausage, ] sausage stir fry w/pasta and veg, ] ribs & swt potato fries, ] burger, soup, ] burger, soup, perogies,
    4. ] PROGRESS - the GOOD = ] 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 
    5. ] PROBLEMS - the BAD = ] where you went wrong -  broke down and had some CHIPS, too many potatoes, too many carbs overall (potatoes, pizza, buns),  
    6. ] CONCERNS - the UGLY = ] 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 
    7. ] CONCLUSIONS = ] summarizing this 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) 
    8. ] GOING-FORWARD?REVISIONS - 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
    9. ] w =

[HOW-TO]

  1. [format] [2016-mm-dd] RESULTS - REVIEW ( 2016-mm-dd - 2016-mm-dd)
    1. ] DAY rating TOTALS = very good # (+/- #), good #(+/- #), ok #(+/- #), bad # (+/- #), very bad # (+/- #)
    2. ] MENU-PLAN = ] link ( menu plan period)
    3. ] DIET.RECORD.SUMMARY =  ] short list  of what you actually ate(dinners=) 
    4. ] PROGRESS - the GOOD = ] what you did right -
    5. ] PROBLEMS - the BAD = ] where you went wrong -  
    6. ] CONCERNS - the UGLY = ] what was the most serious thing wrong this week? 
    7. ] CONCLUSIONS = ] summarizing this period in 1 sentence - 1] EXAMPLE overall, an "OK+" DIET week, 2] if i could do it over I would .... ] less CHEATS (aka CAKE), and ] do over ] pasta, ]pizza+ ] pasta with  ] protein, ] pizza, ] pasta. Oh well. 3] Why is this just a {OK} week and not a {GOOD or VERY GOOD} week when day RATINGS have 3 vg and 3 good
    8. ] 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
    9. ] w + - 

[REFERENCE]

  1. ] # 6373 - CREATE-article# diet-weekly-review

 

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ID: 5235

NAME: DIET-no-sugar-REVIEW-WEEKLY

DESCRIPTION: ] REVIEW WEEKLY - PERIOD - a weekly look at the DIET plan VS the DIET reality - the good, the bad and the ugly

AUTHOR: article.author/s

EDITOR: article.editor/s

PUBLISHER: article.publisher/s

STATUS: Write

PRIORITY: -5

OWNER ID: 75

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