Discussion Board

Are you also keeping tabs on all the nutritional components? I was wondering about this in another thread where Jeff Novick mentioned in 2000 calories you can surpass all your nutritional needs as well as past info I've read of Dr.McDougall's demonstrating how most starches and even vegetables will provide everything we need as long as we are eating enough of them because the enough always seems to be a lot more calories than I can eat in a day, but I've never really worked it out. I suspect the amount of calories one can eat might need to be factored into the choice to eat more greens versus more starches, but maybe it doesn't really matter.

I received my set of vented microwave cookware as a gift (or more likely a regift as they came to me unboxed ). But you can find a similar 3 piece set in Corelle:

http://www.amazon.com/Corelle-Coordinat ... cr_pr_pb_t

Kate

The MyFitnessPal app keeps track of major nutrients: carbohydrate, protein, fat, cholesterol, sodium, potassium, iron, calcium and vitamins A & C. Anything more than that and I'd have to use the CRONometer and alas, there is not an app for that. So far, I'm slightly low on protein (42 grams per day instead of the 51 I should be eating), but I can fix that by upping the baby lima beans in my SNAP and the edamame in my stir-fry. I'm at 900% of my vitamin A, 600% of C, 90% of iron (which is more than adequate as I am post menopausal), and 75% of my calcium. According to the MyFitnessPal app, my DV of calcium should be 1000 mg. So with my diet (and this is a diet in the "trying to lose weight" meaning) I'm getting about 750 mg. But, as Dr. McDougall has written, any more than about 500 mg a day of calcium is wasted anyway:

http://www.drmcdougall.com/misc/2007nl/oct/fav5.htm

So, all in all, I'm satisfied that in the short term I can lose the weight I want, satisfy my monstrous appetite for massive amounts of food (I want bulkiness in my food and lots of it) and get all my needed nutrients.

After my birthday, I'll switch back to oats for breakfast and a sweet potato with dinner and recalculate to see if it makes any difference.

Kate

Thanks!

It looks like there are apps for the new version of CRONometer:

http://cronometer.com/

Shut the front door! Last time I checked there wasn't one. I just downloaded the app to my iPad. I'll do a side by side comparison to MyFitnessPal over the next few days and report. Thanks! That's what I love about this board. Together we are all smarter, stronger and skinnier than we are alone .
Kate

Yeah, get out of town, huh? Thanks for all you do here Katydid!

Just wanted to post the links to the Mary's Mini diet that I am following for the time being. Part One introduces the diet and Part Two explains about the importance of monotony. This is the part that people tend to skip. It's not enough to simply eat the same starch at every meal, you have to eat the same breakfast, lunch and dinner everyday. When dieting, variety is not your friend. Last week was all about the brown rice. Later this week I'm switching to all sweet potato.

http://www.drmcdougall.com/misc/2006nl/june/marys.htm

http://www.drmcdougall.com/misc/2006nl/july/marys2.htm

Kate

Happy Birthday. Did you reach your goal by bd?Thanks for all you do here.I enjoy your posts,& your journey to better health. RAS

Soooo close. I ended up losing nine pounds between Halloween and today. I was shooting for ten. Oh well. I shall move on to my next goal which is to get my weight from its current 146 pounds to 140 by Valentine's Day. In the meantime, let me say again - I LOST NINE POUNDS BETWEEN HALLOWEEN AND MY BIRTHDAY!!!! That certainly never happened before.
Kate

Losing weight through Halloween and the holiday season - well that is certainly an accomplishment!

Congratulations and Happy Birthday!!

I posted the following on the 'food addiction' thread in the Lounge. I'm reposting it here so I can easily find my favorite video links once the current thread falls off the front page of the Lounge:

"This has been a facinating discussion. I thought I would make a list of the resources that I have used to get my food addiction/compulsive overeating under control. You may not agree with everything, but these are the tools that I use:

First and foremost, I follow the McDougall Program for Maximum Weight Loss:
http://www.drmcdougall.com/store_mwl.html or http://www.amazon.com/Mcdougall-Program ... 0452273803
I don't eat bread, pasta, cookies, cakes, etc. Not even if they are compiant with the 12-Day program. Such thing will trigger binge eating in me.
There are two great articles from Dr. McDougall's Newsletters that I have found very helpful:
Pushing Your Set Point to the Limits
The McDougall Program for Maximum Weight Loss:
http://www.drmcdougall.com/misc/2005nl/ ... ushing.htm
How to Help the Volume Eater—The Person with a Binge Eating Disorder:
http://www.drmcdougall.com/misc/2005nl/ ... 100vol.htm

Anyone who thinks that food cannot be addictive needs to read Breaking the Food Seduction by Dr. Neal Barnard
http://www.amazon.com/Breaking-Food-Sed ... 289&sr=1-1
There are morphine-like compounds in dairy in particular which make it a hard addiction to break.
Dr. Barnard discusses the book in the following videos:
Breaking the Food Seduction:
http://www.youtube.com/watch?v=TDgA3T_J ... ata_player
and
Chocolate, Cheese, Meat, and Sugar -- Physically Addictive
http://www.youtube.com/watch?v=5VWi6dXCT7I

Another great book is The End of Overeating by former FDA commisioner Dr. David Kessler:
http://www.amazon.com/End-Overeating-In ... 048&sr=1-1
I found the chapters on just how food companies manipulate the evil triad of fat-sugar-salt to 'addict' you to their products very enlightening.
Dr. Kessler giving a talk at Goggle on The End of Overeating:
http://www.youtube.com/watch?v=A7M_mqXz ... ata_player

An even better book on the subject of the addictive qualities of industrial food is The Pleasure Trap by Drs. Doug Lisle and Alan Goldhamer. This book should be in everyone's library:
http://www.amazon.com/Pleasure-Trap-Dou ... =1-1-spell
You can watch Dr. Lisle give a talk on The Pleasure Trap at:
http://www.youtube.com/watch?v=nxf4kj8Rb6Y

While there are some people here who poo-poo Dr. Joel Fuhrman, I have found his information on toxic hunger helpful in breaking my 'snacking' habit. In between meal snacks were a problem for me. If I couldn't find a healthy snack, I'd eat whatever was available. One simple change, no in-between meal snacks, has made a world of difference in controlling my compulsions.

Toxic Hunger is explained in detail in his book Eat to Live:
http://www.amazon.com/Eat-Live-Amazing- ... ref=sr_1_1?
ie=UTF8&qid=1326302186&sr=8-1
Or you can watch the following video.
http://www.youtube.com/watch?v=JfVrRfm9 ... ata_player
Here a couple of more articles on toxic hunger:
Changing perceptions of hunger on a high nutrient density diet:
http://www.nutritionj.com/content/9/1/51
Toxic hunger - the main cause of obesity
http://toyourhealthnutrition.blogspot.c ... ty-by.html

Finally, Jeff Novick's wonderful posts on caloric density helped me design a diet that allows me to 'binge' at every meal so that I am actually full and satisfied at the end of the day. High quality low-calorie density foods and lots of them keeps me trim and satisfied:
viewtopic.php?f=22&t=6032
This can be explored in more detail on his video:
Calorie Density: How To Eat More, Weigh Less and Live Longer
http://www.drmcdougall.com/store_calorie_density.html
You can see a teaser promo on YouTube here:
http://www.youtube.com/watch?v=9gTLpTq1nQk

Educating yourself is critical to understanding food addiction and moving beyond it into a world of peace and self-control. If you can't afford to buy these books or videos, check out your local library and watch the free videos linked to above.

Kate"

Congratulations on your nine pound drop

I got a survey in the mail yesterday from the National Weight Control Registry http://www.nwcr.ws which I joined last year. They collect yearly data from people who have successfully lost weight and kept it off and then mine it for similarities. The results are then published in peer-reviewed journals. I think the summary of the results they have gleaned over the years is worth repeating here:

While people can lose weight just about any way, people who keep it off have surprisingly similar diets.

Some of the findings.

Most eat a low-fat, high carb diet. Less than 1% manage to keep off their weight on a low-carb diet.
Most weigh themselves at least once a week.
Most eat breakfast.
Most exercise at least one hour a day.
Most eat a diet with much less variety than normal.
Most eat much more fruit and vegetables (low calorie density foods)
Average caloric intake is 1700 cal for men and 1400 for women.

"Low-fat" is a relative term, of course. In this regard, the registry defines low-fat as 15 - 25% of calories from fat, not the <10% we would.

If you are wondering if you are following the very best diet, it's nice to know that many of the principles built in to the McDougall Program are the same ones used by people who have lost and kept weight off.

Kate

Saw this blog post over on Diseaseproof.com and it made me smile:
http://www.diseaseproof.com/archives/in ... color.html

The same thing is happening to me. For the last 4 months I have been upping my 'green and yellow' vegetable ratio into E2L territory. The other day, one of my co-workers made a comment on my yellow-orange skin color. Then yesterday, when I was putting on my make-up I noticed the concealer I use looked really pale against my skin. And this is during winter in Michigan! I've started skipping foundation all together in favor of a little bronzer. Love those greens .
Kate