Chrissy's brand new MWL thread

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Chrissy's brand new MWL thread

Postby coverley54 » Thu May 07, 2009 9:08 am

Hi Everyone,

Well, its down to the grindstone for me. Changing things is a must. It's only 3 weeks in for me, but I'm not seeing any weight loss, so I thought this forum, MWL would be the best for getting strict.

I will keep my journal up on the Journal forum, as a general progress thread. Here im going to get more detailed and accountable recording my foods MWL style and my exercise records.

I really liked Letha's post so I am using part of it here on my thread. Thanks for the great post Letha!

Posted: Thu Apr 16, 2009 8:37 am

Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety

Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass

Exercise you can live with. MWL book, page 106-107

Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.

Benefits of weight training:
Build a stronger body
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic exercise.
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.

Establishing a healthy way of life from page 127 of the MWL book.
Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple


Off to reading MWL book. Highlighted in red are the specific changes I'm working on now.
Last edited by coverley54 on Wed May 13, 2009 9:20 am, edited 3 times in total.
Chrissy

Dance alot! Don't worry, be happy :)

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Postby slugmom » Thu May 07, 2009 10:11 am

Congrats on being 3 weeks in to the program, I think you're over the biggest hump just in getting started!!!

If you haven't read JeffN's topics on caloric density, those might help fire up your understanding & excitement for MWL foods ... at least, it has done so for me! :)

Calorie Density
http://www.drmcdougall.com/forums/viewtopic.php?t=6032
http://www.drmcdougall.com/forums/viewtopic.php?t=6916
- Kim

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got through first day, whew!

Postby coverley54 » Fri May 08, 2009 12:35 am

Thanks slugmom, but I've a long way to go.

Hope this represents a good MWL day foodwise:

B- small mango, 1 cup oatmeal, splash of ff soy milk.
L- Large green salad with confetti rice salad on top.
D- steamed brocolli and mushrooms, bean sauce over top.

Not one bite off program........Yeah!! :D

Had to journal this first day MWL.

Keeping accountable,


C
Chrissy

Dance alot! Don't worry, be happy :)

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Day 2 MWL

Postby coverley54 » Sat May 09, 2009 12:06 am

I made it!!

b- small grapefruit
l- Large salad, confetti rice salad topping. 321 dressing.
D- small yam, MCD's split pea soup cup over lots of steamed broccoli and mushrooms.
snack: small mango
exercise: morning, 45 minutes dance aerobics and light weights.


Well, I kind of have that hollow-losing-weight feeling.
Hope the lbs are burning up. This coming thursday is my one month anniversary with McD. Planning to weigh in then. Getting cholestrol done June 8th, can't wait.

health and wealth to all,

C
Chrissy

Dance alot! Don't worry, be happy :)

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Day 3 MWL

Postby coverley54 » Sat May 09, 2009 4:52 pm

Keeping accountable here, today's mealplan:

b - oatmeal, 1/4 apple, splash ff soymilk
l - mexi restaurant, bowl pinto beans, lettuce, salsa, 3 soft corn tortillas.
(That blows MWL.........no flour rule.) :eek:
d - steamed yams, McD's cup curried rice pilaf.
snack-1 serving fruit (watermelon or mango)

I ordered and bought enough McD cup meals and saved on shipping. I'm wondering if the cups are MWL legal? Anyone??

There are so few conveniences on this program, wanted to have them on hand. Seems I'm in the kitchen alot these days, but really enjoying it :-D
Chrissy

Dance alot! Don't worry, be happy :)

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oily chinese food

Postby coverley54 » Mon May 11, 2009 10:27 am

Feel bloated today.
Went to a past favorite chinese restaurant, orderded veggie dishes made without oil.

They came with oil. We ate it anyway.......sheeeeesh, ive been so faithful on MWL.......now so discouraged. :(

We should have tempted sending it back.........but didnt.

back on track today
planned meals:

B - skipped
L - big salad, one potatoe, McD cup
D- Lentil soup, over steamed veggies, small yam

Hope everyones having a good start to a new week :D
Last edited by coverley54 on Wed May 27, 2009 7:55 am, edited 1 time in total.
Chrissy

Dance alot! Don't worry, be happy :)

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Postby Faith in DC » Mon May 11, 2009 11:02 am

I think the black bean cup and pea is MWL legal, I'd have to review the ingredients, but no they aren't made for MWL. I kind of look at anything in a package as processed and shouldn't be mwl. It just makes it easier for my pea brain.

As for the hollow dieting feeling, yep I'm sure you do have it. You aren't eating much, especially there on Saturday. You are allowed to eat until you are satisfied. When you are hungry it makes it easier to fall off plan. Believe me, I use this all the time. We have lots of junk food (usually sweets) celebrations at work. I eat so much for lunch that I couldn't fit a piece of cake in if I wanted.
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Mary's Mini reference links

Postby coverley54 » Thu May 14, 2009 7:17 am

Sounds like just what I need, to boost weightloss. After one month McD, and gained back the 2 lbs i lost initially, something has to give.

Giving Mary's Mini a try starting today.


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

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

Off to the store to stock up on potatoes and veggies.

:-D
Chrissy

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