Re: The Behavioral Path to MWL Success - December 2022 Group
Posted: Sat Dec 31, 2022 11:46 am
1) Start each meal with a soup and/or salad and/or fruit. Yes
2) Follow the 50/50 plate method for your meals, filling up to half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Yes
2) Choose fruit for desert. No for Christmas I made a ginger applesauce cake. It was regular McDougall compliant but not MWL.
3) Greatly reduce of eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them. No There was the cake and we had a meal out at Japanese restaurant. I was really puffy the day after that.
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). No There was a cashew sauce on the potato/green bean casserole on Christmas.
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. No. White sourdough with the chewy crust calls to me. We had some at Christmas dinner and with a spinach/artichoke dip for hors d’oeuvres. The sliced bread my husband has out doesn’t call to me like this does. It even calls asking for fatty toppings…. I still have some in the freezer which slows me down but it needs to leave the house today.. Too enticing.
8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages). No Christmas wine and cocktail.
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). 6/7 Spinning is helpful with the weather. I like ticking that one off the list and can watch something on YouTube so the time goes by quickly.
Time and adherence. Thank you all for your thoughtful posts and links. Happy New Year.
Wins: Compared to Christmas past not getting into the Sees chocolates is a huge win. I was able to send it home with others and my husband kept his away. I’m not to the point that not having some of festive holiday traditional indulgences would make me feel left out somehow. But was happy that those were time limited. Kind of like Christmas decorations, love when they go up and the house looks all festive. Love when taking them down and the house looks less cluttered.
2) Follow the 50/50 plate method for your meals, filling up to half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Yes
2) Choose fruit for desert. No for Christmas I made a ginger applesauce cake. It was regular McDougall compliant but not MWL.
3) Greatly reduce of eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them. No There was the cake and we had a meal out at Japanese restaurant. I was really puffy the day after that.
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). No There was a cashew sauce on the potato/green bean casserole on Christmas.
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. No. White sourdough with the chewy crust calls to me. We had some at Christmas dinner and with a spinach/artichoke dip for hors d’oeuvres. The sliced bread my husband has out doesn’t call to me like this does. It even calls asking for fatty toppings…. I still have some in the freezer which slows me down but it needs to leave the house today.. Too enticing.
8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages). No Christmas wine and cocktail.
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). 6/7 Spinning is helpful with the weather. I like ticking that one off the list and can watch something on YouTube so the time goes by quickly.
Time and adherence. Thank you all for your thoughtful posts and links. Happy New Year.
Wins: Compared to Christmas past not getting into the Sees chocolates is a huge win. I was able to send it home with others and my husband kept his away. I’m not to the point that not having some of festive holiday traditional indulgences would make me feel left out somehow. But was happy that those were time limited. Kind of like Christmas decorations, love when they go up and the house looks all festive. Love when taking them down and the house looks less cluttered.