Discussion Board

Hi everyone! I'm a student planning on getting with the program here. I have some (many many many) questions, if any of you can help me out I'd really appreciate it!

I kinda know what foods are allowed, but I am not sure how much of 'em I should be eating and if some foods are to be preferred over others. Eg., are potatoes better than rice, should I be getting more veg than starch, etc.

Also, should I be counting calories and/or tracking macronutrient ratios? I know that Dr. McDougall says limit beans because of the high protein content. What about quinoa, as I think it is higher in fat and protein as well? I don't know anything about measurements like how much dry rice should I cook to get 1 cup of cooked rice (is that a normal portion?), how many potatoes to eat, how much veg, whether salt should be consumed and stuff. Not sure if portion size matters either

For today I had about 400g of sprouted wheat bread with carrots, 6 Weetabix biscuits, an apple, 2 heads of raw gem lettuce and some raw okra. Am I doing okay As you probably can tell, I avoid cooking

Tomorrow I'll probably have a plantain and some other fruit for breakfast, 2 steamed sweet potatoes (don't know what size they are considered to be) for lunch and probably raw veggies and some Weetabix for dinner. Haven't gone shopping for rice or quinoa and other McDougall stuff. I still have some sprouted bread though. Meal time advice/ideas needed

Is it better to eat only when I am really hungry or just at regular meal times?

Lastly, how much fruit should I be eating on the McDougall program? Do most of y'all feel better with less fruit and more starch?

Okay, I'm done asking questions for now Pretty sure I overshot my question quota, haha

Thanks!

Welcome JJLee:

Glad your joining us - this is a great place to be for many reasons and I think with this post you'll find out one of those reasons is the support and answers you get in these forums.

Your questions are definitely good ones, but I think it will help those who can help you, if they know why you decided to do this. For instance, is it just because you just wanted to try a plant-based diet, or is it that you want to loose weight or maybe you have a specific health issue you are trying to resolve?

Knowing what you need out of this program will help folks direct you to the right things. There are several variations here - so it's not entirely one-size fits all. Plus, there are going to be lots of people who share your specific goals and they can really help you with their experiences along the way.

So with just a bit more info about you - you'll get the best direction possible to start you on your way.

Thanks so much for joining us - you're clearly showing a lot of enthusiasm for getting on board fast - which is just so cool

Best wishes - Michelle

Welcome aboard, JJ! Yes, please tell us more about your goals etc.

See

http://www.drmcdougall.com/free.html

Invest your time in learning about this way of eating, planning and executing your good plans and I think you will be very happy with the results!

Please keep us posted on your journey!

Hi lmggallagher and pinkrose, thank you for the warm welcome and I appreciate you taking the time to reply

Right, I completely left out the part where I actually introduce myself! I want to start McDougalling because after doing some research on low fat plant based diets and watching documentaries like Earthlings and Forks Over Knives along with Dr. McDougall's talks, I do believe that it'll be better for me in the long run though I don't have any health issues that I am aware of at this point. Not having to eat animals/animal products is a bonus I've always been persuaded that we need to eat meat. Thrown that belief out the window My BMI is 20.8 (approx.) at the moment. I'm 21 years of age, female.

Thanks!

Oh young one you are so smart...to be taking your future and health into your hands before anything arises...youthful indiscretion is so prevalent...I only wish I had come upon this WOE so many years ago...good for you!

OK JJLee:

I'll hit some of your questions, but I am a Maximum Weight Loss person myself - and given your BMI you'll be wanting the regular program. Here's that link:
http://www.drmcdougall.com/free.html

And here are some helpful newsletter articles that Mary McDougall did for people getting started. One the May's Mini diet that you don't need to do, lol. But I tossed it in anyway to show you where Dr. McD and Mary started and how simple they made it.

MARY MCDOUGALL'S - GETTING STARTED
MAKING THE CHANGE TO A HEALTHY LIFESTYLE WORK IN YOUR LIFE
http://www.drmcdougall.com/misc/2005nl/ ... pumary.htm
http://www.drmcdougall.com/misc/2005nl/ ... pumary.htm
http://www.drmcdougall.com/misc/2006nl/june/marys.htm

If I were you I'd get a couple of references too - like Dr. McD's new book, out soon, "The Starch Solution". And Jeff Novick's DVD "Fast Food".

The DVD is everything you want for making 10 minute meals. Trust me I was no cook either. Jeff the nutritionist here, was a single Dad, grad student and I think had a full time job going - when he came up with all these fully balanced 10 minute beginning to end meals. They are like single bowl meals that would be perfect for you and they are all economical too!

You can get a good start on some of Jeff's SNAP recipes from his facebook page. I can't for the life of me remember what SNAP stands for

http://www.facebook.com/media/set/?set= ... 124&type=1

And Mary's newsletter meals are great too - most of the ones I do just take like 15 mins.

As for what you're eating now - Mary's newsletters will tell you the balance to aim for. Don't worry about which starch is best, just go for the one's you like to eat, or micronutrients either you'll be getting all you need over the course of a week. You'll be wanting to supplement B12 of course. But here's another link that will help you check out what you are eating and how it's stacking up nutrition wise. I love playing with this - but most people just do it to prove to friends that we ARE EATING HEALTHY and getting that protein!

http://cronometer.com/

I am doing a Mary's Mini Diet right now - which is the most restrictive of all the plans and I am getting everything I need. As you are at a low BMI, you don't really have to worry about having more veggies than starches. Us Maximum Weight Loss people are like half and half or more veggies than starch, if we really want to accelerate loss. You don't need that, so just go for the regular plans guidance on that.

As for the rice measurements - the package will give you that information - but here's a really helpful thing get a rice maker, if you like rice! I got one at Target for $20 and I make up my rice ahead of time and just keep taking a cup or two out of the fridge for each meal.

Fruit - for questions like this I just go to search at the top of the home page and plug in the question I have. Usually it will get me to JeffN's top responses to the question. So here is that link. Note he advises using the Cronometer, but also says the answer can never be one size fits all

viewtopic.php?f=22&t=7752&start=15

As for when to eat - whatever works for you is fine. I think the people who need to loose weight here are trying to learn to eat just when they are actually hungry. You're not in that category of needing to retrain, as you are at a very healthy weight. So do what works for you.

I am sure more people on the regular plan will be better at answering your early questions, but these links should give you a start.

I just want to add - that it makes me super happy that you are doing this, not because of weight or health issues, but because you are really researching what the best path is for a healthy life. FANTASTIC! And really to my way of thinking - as I did a bunch of research myself - you found the right place. Even T.Colin Campbell says in the "China Study" he thinks that McDougall has the nutrition most right. That's how I got here and I am glad your here too.

Best wishes to you - Michelle

Wow.. Thank you everyone for the kind words and encouragement, you all inspire me to take this path, so thank you very much

Thanks for such a thorough reply, Michelle/lmgallagher! I feel so blessed that you've invested time and effort to present me with such a wealth of information and support This has really helped! Thank you thank you thank you. I shall make use of the search function from now on before bombarding the forum with questions, haha

Yes, I do plan on getting The Starch Solution but it'll only be out in May here in the UK I don't think the "Fast Food" DVD is available here though Will just stick to rice/spuds with veg for most of my meals probably.

I have stocked up on a kilogram of short grain brown rice, a small packet of black rice and some bunches of kale for now. Hmm.. There were no instructions on the packets of rice, I guess I'll just have to estimate using a measuring cup or something. I figured that maybe rice would be easier as they can be stored longer than potatoes. I will invest in a rice cooker soon, brilliant suggestion

I am happy that I am here too, and having the privilege of learning from people like you Oh, it's great that Dr. McDougall's plan is said to the best! I have to read the China Study someday.

Thank you Michelle and everyone for your heartfelt contribution here on the forum/discussion board

Take care and have a great day. Cheers.

JJLee -

you are most welcome, we get so excited when new people come aboard - especially young people!!

I went looking for a package of rice so I could find the recipe, but I am buying in bulk now and don't have one on hand. You can google how to cook any variety. Just go for the easiest recipe though.

The rice cooker is the best way as it comes out perfect every time and you need not watch over it. Mine will even keep the rice warm for a couple of hours - so I can prepare it well in advance of a meal.

Yum - kale - I am having that for dinner myself.

Cheers back & good luck - Michelle

On the stove, the rice to water ratio of most brown rice is about 1:2. Put the water on to boil. Rinse the rice, add to water, please don't burn yourself with the splash, stir. Bring to a boil, stir. Cover and turn down all the way to the lowest setting on your stove. Note: When I am forced to cook on an electric stove, I turn on two burners, one to boil, one to simmer. But then, I'm weird. Set the timer for 42-45 minutes, depending on your volume. Leave it alone until the timer goes off. When it does, move the pot off the heat and leave it to rest for about 10 minutes. Fluff, serve, enjoy, refrigerate the rest. And I concur, get the rice cooker, the best one you can afford.

When cooking brown rice, I combine the rice and water and bring it to a boil. Then once it boils, I stir it, turn it off and let it sit on the burner for 45 minutes. No need to keep an eye on it and if I go off and forget it, no harm done.

Perla

I'm not sure how this quoting thing works, haha

Kale is really yummy eh? My favourite used to be broccoli or spinach but now it's kale!

I bought a mini rice cooker, but I just realized that now I won't be able to use it to cook in bulk to store in the fridge Now I'm justifying my purchase by telling myself that it's cheaper and more portable, haha! Will get a better one once I graduate I guess. I have yet to cook up some rice, been trying to finish up bread and potatoes that are going bad soon.



Thanks Plumeria and Perla for the rice cooking tips, I needed that

Hmm - the mini rice cooker - yes, that is a wee bit too small for the bigger batches you might want to do. Still it would be really good -if you want to do breakfast rice puddings in the morning or for dessert. Though it might be a bit of a wait for breakfast, unless it's one on a timer.

I always like to do mine with rice warm from the cooker not reheated. I haven't perfected this recipe yet for my taste, but others combine rice, soy milk, cinnamon and nutmeg I think I have seen a banana and rice pudding too.

As for kale - I think it is a huge hit around here. Eventually, we all start to venture out into more exotic veggies - which is part of the fun of this. As you've done with your rice selections. This week my new veggie is Chinese broccoli - another big yum vote for that.

You're doing great! Especially if your keeping on top of the food expirations - nothing processed here that lasts a life time on the shelf