I hope your grandson is doing well. Have a great week!JeffN wrote:The key is not the loss or the gain each week, but to see where you can improve on adherence to the behaviors. We don't chase calories or lbs, we modify our behavior to be more adherent. Time and adherence are the most important issues.
josietheschnauzer -
That is music to my ears, Elsa! I think your impression that even "low sodium" vegetable broth isn't very low is probably correct, I don't think I've come across a commercial vegetable broth/stock that meets the standards presented in Jeff's Rules & Guidelines for Reading Labels. Homemade mushroom broth sounds like an excellent alternative. You might also have a look at the recipe below; it works well.josietheschnauzer wrote:I have completed five weeks. I have lost 6 pounds in that time frame. Almost no weight loss this week. Doesn’t matter. I can’t believe I am writing that! But, I am learning. The important thing is to change my brain and not eat foods that cause me to join the pleasure trap train in a first class seat!
Offering most (or all ) of that free sushi to your friend seems like an astute solution to that challenge - well done. Carry on with the "brain training!"JeffN wrote:Basic Vegetable Stock
If you like to use vegetable stock instead of water for cooking vegetables on the stovetop or in soups and stews, use this easy recipe (courtesy of Jeff Novick, R.D.). Unlike with meat-based stocks, there’s no skimming off fat and you don’t need to keep the pot on the stove for hours.
4 cups chopped potatoes, peeled or unpeeled
2 cups chopped carrots, peeled or unpeeled
2 cups chopped celery (leaves are fine to include)
2 cups chopped yellow or white onions
1 cup chopped parsley (stems are fine to include)
1. Wash the vegetables and parsley well. Place all of the ingredients (potatoes, carrots, celery, onions, and parsley) into a large stockpot. Add water to cover plus an extra couple inches (less water will yield a more concentrated broth and more water will result in a lighter flavored stock). Bring to a boil over medium-high heat.
2. Reduce the heat to medium-low, and simmer uncovered for at least 20 minutes.
3. Take the pot off the stove and remove all of the vegetables with a slotted spoon. Pour the broth through a fine mesh strainer (or a regular colander lined with cheesecloth) to filter out any pieces. Pour 1- to 2-cup portions of the stock into storage containers (I like canning jars). When cooled completely, the broth may be stored in the refrigerator or freezer.
Notes:
• For mushroom flavor, add ½ to 1 pound chopped mushrooms (any variety) to the pot of vegetables.
• What’s the difference between stock and broth? Stock is left unseasoned for cooking, and broth is seasoned and so can be used for drinking or as a soup base. Feel free to add some garlic, ginger, or any other favorite seasonings to this “stock” recipe to create a more flavorful “broth.”
• To use vegetable trimmings, add them (clean) to a bag in your freezer as you accumulate them. Once the bag is full, use the contents to make a batch of broth. Most vegetables can be used, but cruciferous vegetables (cabbage, broccoli, cauliflower, Brussels sprouts) are usually avoided since they can impart a bitter flavor.
Preparation: about 20 minutes
Cooking: 30 minutes
Makes: (variable)
frowsyowl - A very thoughtful and considered self-assessment - I can tell you really took the time to reflect on the factors that contributed to the challenges and obstacles you were facing! As you observed, staying focused on the recommendation to eat the recommended foods, whenever you feel hungry (and WHATever you might feel hungry for . . ) without worrying about whether you're "really hungry" is always a solid practice. The other tools you highlighted (distraction, eating a meal "early") seem useful, too. Isn't it interesting how our "brain" can sometimes set up false dichotomies, like eating nothing or eating CRAP being the sole choice, that push us away from our better intentions? I wouldn't fret over that scale body composition reading, as they tend not to be especially accurate. Substituting some other fun experience with your mother for that proffered birthday meal seems like a perfect solution - good idea!
Gimmelean - Really excellent effort staying active! I agree that there are some really great options on YouTube for all sorts of workouts (some of which I've been enjoying myself ). Like you, I am longing for spring; it cannot come soon enough for me. Your anecdote about that "gift" of a soft pretzel points toward how important not taking that first bite can be for some of us (myself included) - it just isn't worth it, right? Being hungry and stressed certainly doesn't help one's resolve, either. Could you make your diligent food prep routine work for you in these situations, perhaps by having a personal "rule" to always eat some adherent food on hand, before deciding to step down "that slippery slope? "When Covid is in the rear view mirror"; won't that be a glorious day! Keep doing your best!
moonlight - I'm so sorry you were feeling unwell this week! I hope you are on the mend. Speaking for myself, I know when some aspect of my routine is disrupted or skipped, especially early in the day, it can certainly make following through with my remaining intentions and habits feel more difficult. In my experience, habits and behaviors can sometimes anchor each other, so sometimes avoiding breaking the habit by doing SOMETHING (even if it is to a lesser extent than usual) might be better than nothing.
Do you think this might be because you are still feeling a little more focused on the outcome of weight loss, rather than the process of attaining and maintaining the recommended pattern of behavior? The points you included in your plan for the week ahead should certainly help with keeping the focus where it will best serve you. Best wishes!moonlight wrote:For some bizarre reason, I relax and eat a little more of restricted foods when I think my diet plan is working!