Let me offer a warm welcome to today's new participants! Everyone below has been included in the group.
Joanne_elon, JennyDianne, Laney273, Smeeks1061, TracyU, JennyDianne, ajdotson, Marie M, Rbw, Kathy62, AHALEA, OrangeBird, Cathy Ann, BeadLady, cmurphy, Merwoman, BarbaraLynn, Nvfab, Autlander, Livshaka, Mmcg0306, KarenMWL, Lindahamilton59, karina_r_s, cagal, Rejaneration, tgitrailtime, Wfpb2020, wolffie, CJean, Gspeech3, Johannah, ltbrandon, Lovenia, chef16, chef16, MamaSidd, emmycaitlin, Julie5, Pattyj115, MaryEA reminder to all participants, please be sure to review the
introductory post,
MWL 10-Point Checklist and
MWL Program Guidelines - these will serve as our "textbook" for this group. I also recommend watching Jeff's presentation -
Calorie Density: How To Eat More, Weigh Less and Live Longer; this video provides a clear understanding of the concepts embodied in the MWL program, and it will likely answer MANY questions and help alleviate confusion. If you'd like to get a better sense of how the group works, perhaps take a moment to survey the
June thread, we had some enlightening and valuable discussions last month.
I would encourage all participants to get started practicing the recommended behaviors as soon as they are ready and able. While Jeff, wildgoose and I can offer accountability and support in terms of understanding and implementing the MWL guidelines, and fellow participants provide a feeling of solidarity and comradeship; the onus is on each of us to actually make these changes in our daily lives. All the forum posts in the world won't have an effect on the outcomes we seek, without lasting changes in our daily pattern of behavior.
Sherr61 - As Jeff said, salsa is allowed, provided that it meets the
guidelines. This
recipe for pico de gallo looks like a winner for a homemade option.
Trish - I'm glad to hear your first day went well! If you would like to keep a journal or food diary, you can start a journal in
this section, click the NEWTOPIC button to begin your own journal.
Mark Cooper wrote:In regard to posting images -
Mark Cooper wrote:I use flickr for my photos. You can get a free account (if you don't already have one) and then upload the images you want to share. For a specific image, if you select the share button, then BBCode, you can just cut and paste the code for the image into a post here on the forum. (You may know all this already, but I thought a quick primer might benefit everyone
).
The code to embed an image looks like this
- Code: Select all
[img]URL for your picture goes here[/img]
Participants report on Friday, in this thread; you can also post here with questions or asking for input to overcome any challenges you may be facing.
JennyDianne - Hello and welcome! It is wonderful that you already seem to have noticed some encouraging changes in your biomarkers. This thread will run for the duration of July, a new thread will begin in August. Friday reports should be posted here, in this same thread.
Marie M - Congratulations on the significant weight loss you have achieved and maintained over the last few years! That isn't an easy thing. On meal at a time, indeed; is the path forward.
Rbw - Kudos for your 30 pound loss with the Starch Solution! MWL is the appropriate next step for continuing your progress.
VNiehoff - I'm glad you first day proceeded with ease!
BeadLady - You can post your weigh-in report in this thread on Friday. If you would like to keep a journal or food diary, you can start a journal in
this section, click the NEWTOPIC button to begin your own journal.
BarbaraLynn - Excellent progress already! Keeping things simple is nearly always the best way to go. Well done!
Livshaka - I applaud your efforts to change your lifestyle for the better! Way to go quitting smoking!
Katefromfr - Yes, it is fine to include tomatoes as part of the non-starchy component of a meal.
Lindahamilton59 - Yes, our first July weigh-in will be Friday, July 3.
Weigh-ins are on Friday; participants have until noon pacific time (19:00 UTC) on Saturday to post a report of their result for the week. Reports posted outside that window of time won't be included in the weekly summary. If you choose to participate in the weekly weigh-ins, please post your report in the following format -
Weight change +/- in lbs
Points from the MWL Checklist where I succeeded this week
Points from the MWL Checklist that need greater attention
General impressions & observations / resources to share / sources of excitement / requests for input & support
Please post a new report each week. All group members are encouraged to post regardless of whether they have a gain, loss or no change to report.
karina_r_s - Mistakes are a natural part of the process of growth and development - each mistake offer the opportunity for learning and advancing.
tgitrailtime - Congratulations on your transition into the 130's and your progress over the last 11 weeks (and 2 years)!
Wfpb2020 - I would expect that MWL should be workable for you, it is possible you may need to eat smaller, more frequent meals. Just eat when hungry, until your are comfortably full, and repeat as needed. The MWL 10-Point Checklist directs us to
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
So no plant milks would be recommended for MWL. Likewise, granola is quite calorie dense at anywhere from ~1700-2000 calories / lb. Oatmeal would be the recommended choice for MWL.
wolffie - I heartily echo your accolades for Mary McDougall! She deserves so much acclaim for pioneering work in devising such delicious, health-supporting recipes!
CJean - Correct! You are included in the group.
GreenFroG - I'm delighted you are continuing for July!
chef16 - Kudos for the progress you've made over the last 3 weeks! It is indeed a marathon, rather than a sprint.
MamaSidd - Rice, potatoes, corn and quinoa can all serve nicely for the starch component of a meal, as could sweet potatoes, winter squash - tubers, starchy vegetables, intact whole grains and legumes are all suitable choices.
Pattyj115 - If you are in need of recipe ideas, the recipe section of Dr. McDougall's website has a category for
MWL, filled with delicious recipes from
Alu Gobi to
Zucchini Corn Salad. If you prefer something extremely easy and affordable, try Jeff's
SNAP meal template.
Cheers, everyone! I'll check back here in a few hours, if there are any lingering questions.