Re: The Behavioral Path to MWL Success - September 2022 Grou
Posted: Fri Sep 23, 2022 9:40 am
Hi Mark, Wild-goose, Jeff and all MWL Time and Adherence Participants,
Report for Week of Sept. 16-23, 2022, --I was late posting for last week, so, to redeem myself by writing my report right on time this week!
1. Start each meal with soup and/or salad and/or fruit. Yes... fine tuning though....Trying to keep my fruit to a reasonable number of servings per day, which is very challenging. I overdo it with favourite fruits...like Concord grapes.
2. Follow the 50/50 plate method for your meals. Yes,
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can stop them. Yes I do sprinkle on salt, but not much and I use Herbamare sea salt which I really enjoy the flavour of the added herbs.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yes
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes
6. Eliminate any added oil. Yes
7. Eliminate all higher calorie-dense foods, including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. I bought some cookies meant for "entertaining" and I tasted one, and then another... clearly ca't be left alone with cookies. The easiest thing for me is to not have these in the house - ever!
8. Don’t drink calories (especially from juices & sugar-sweetened beverages). Yes I will give myself an A+ on this one! I pretended to drink a glass of wine at a social event, bringing a glass to my lips from time to time, (with my sister; she has always been slim and she has no understanding of how difficult it is for some). It was cowardly of me, yes, but it worked as I didn't have to get into a conversation about food with her. I haven't seen my sister since before I lost weight, yet she made no comment or compliment on my weight loss. I need some ideas and practice on things to say to in challenging social settings. Maybe Wildgoose would write out a list for us...
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself. Yes
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). I walked my one of sister's two huge and powerful (untrained) rescue dogs; or should I say he walked me!? He pulled me along from one place to sniff to another. He lunged at things of interest to him, jerking me dramatically, almost pulling me over at times. The following three days my knees hurt - probably from all of his sudden jerking of the leash, so it clearly wasn't the wisest thing for me to try to walk a dog like that. What was I thinking? It does plant a seed in my mind that I would quite possibly love walking a well-behaved dog, though. I have seen people happily cross-country skiing with well trained canines on a leash, too.
Best regards,
Noella
Ejg: I eat HUGE servings of starch, and usually have two-three servings at dinner time. My favourite is wholegrain pasta. If hungry at midnight I might have more! I find the steel cut oats are more filling than rolled oats. Hulled barley is really filling, too.
Report for Week of Sept. 16-23, 2022, --I was late posting for last week, so, to redeem myself by writing my report right on time this week!
1. Start each meal with soup and/or salad and/or fruit. Yes... fine tuning though....Trying to keep my fruit to a reasonable number of servings per day, which is very challenging. I overdo it with favourite fruits...like Concord grapes.
2. Follow the 50/50 plate method for your meals. Yes,
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can stop them. Yes I do sprinkle on salt, but not much and I use Herbamare sea salt which I really enjoy the flavour of the added herbs.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yes
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yes
6. Eliminate any added oil. Yes
7. Eliminate all higher calorie-dense foods, including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. I bought some cookies meant for "entertaining" and I tasted one, and then another... clearly ca't be left alone with cookies. The easiest thing for me is to not have these in the house - ever!
8. Don’t drink calories (especially from juices & sugar-sweetened beverages). Yes I will give myself an A+ on this one! I pretended to drink a glass of wine at a social event, bringing a glass to my lips from time to time, (with my sister; she has always been slim and she has no understanding of how difficult it is for some). It was cowardly of me, yes, but it worked as I didn't have to get into a conversation about food with her. I haven't seen my sister since before I lost weight, yet she made no comment or compliment on my weight loss. I need some ideas and practice on things to say to in challenging social settings. Maybe Wildgoose would write out a list for us...
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself. Yes
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). I walked my one of sister's two huge and powerful (untrained) rescue dogs; or should I say he walked me!? He pulled me along from one place to sniff to another. He lunged at things of interest to him, jerking me dramatically, almost pulling me over at times. The following three days my knees hurt - probably from all of his sudden jerking of the leash, so it clearly wasn't the wisest thing for me to try to walk a dog like that. What was I thinking? It does plant a seed in my mind that I would quite possibly love walking a well-behaved dog, though. I have seen people happily cross-country skiing with well trained canines on a leash, too.
Best regards,
Noella
Ejg: I eat HUGE servings of starch, and usually have two-three servings at dinner time. My favourite is wholegrain pasta. If hungry at midnight I might have more! I find the steel cut oats are more filling than rolled oats. Hulled barley is really filling, too.
[/quote]“What I am about to tell you is so utterly simple and true that it may deceive you: Health feels better than sickness. You will be happier at your ideal weight than you are overweight. You will be proud of yourself. You’ll have confidence. You’ll feel so many good things that right now you cannot imagine and I cannot describe. But the net effect is that you’ll like yourself a lot more. You’ll look in the mirror and actually like what you see; you may even love what you see. You will have honored the person within yourself who longs to be healthy, beautiful, and free of all those burdens that being overweight brings. Life will not be perfect, but it will be better.” ― excerpt from The McDougall Program for Maximum Weight Loss