Starflower’s Journey to Health

[Starflower]

I got busy again. I’m not used to posting every day yet. I’ll get there! Some people commented on another forum that listing foods they struggle with can trigger them to eat, so just posting YES or NO from now on.

10-Point Checklist for The McDougall Program (Wednesday)

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. NO

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES


10-Point Checklist for The McDougall Program (Thursday)

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. NO

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

Some of my choices were poor today. I need to work on avoiding liquid calories. I ate three foods that were non-compliant and too much of one higher fat compliant food. I’m not going to allow one bad day to turn into two or more.

10-Point Checklist for The McDougall Program

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. NO

7) Limit added sugars and added salts. NO

8 ) Avoid liquid calories. NO

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

Yesterday was a little better.

10-Point Checklist for The McDougall Program (Saturday)

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. NO

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

It was a busy weekend, but I stayed on track better than I did in the past.

10-Point Checklist for The McDougall Program (Sunday)

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

It wasn’t a bad day, but it could have been better. I’m eating a lot of beans and potatoes with lettuce or other greens, and rice with vegetables. The oil and extra sugar were in the same food. Everything else was compliant. I’m starting to see health improvement despite some missteps. My weight is steady right now.

10-Point Checklist for The McDougall Program

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. NO

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

10-Point Checklist for The McDougall Program

1) 70 - 90% of plate (by visual volume) is minimally processed starches. YES

2) 10 - 30% of plate is minimally processed fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

I’m becoming more consistent. I haven’t weighed myself for a while. Tomorrow’s number will tell whether or not that was wise. Yesterday and today went well, despite a number of complications and the usual holiday food traps. I may eat one more small meal later, if I feel hungry. I think I need to begin listing my food choices again tomorrow, either here or in a notebook.

12/16/22

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

12/17/22

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

10-Point Checklist for The McDougall Program

9/10 - On plan today except too much sugar.

Salt intake guideline (Jeff)

So, if you follow the program as recommended, including a variety of foods from the recommended food groups, you should be close to 300-500. If you add in a 1/2 tsp of salt, you are adding in about 1100 which puts you at 1450-1650.

These are the numbers my guidelines are based on. They are the same guidelines used by Dr's Mcdougall, Klaper, Lederman, Esselstyn, E2, WFM, Pritikin, etc.

This is not recommending the unbridled use of salt, nor is it saying you must hit the 1500-2300 range but showing that most people can easily add "up to" a .25 to .5 tsp and not worry. If you are adding it at the table to the top of the food, even just 200 mg (the amount in one of the small .5 gram salt packets) can taste like quite a bit. So, using 1-3 of those packets a day is a simple way of measuring it and staying around 700-1000.

Here are comments from a recent discussion on this very issue from my colleague Jay Kenny, PhD, who in my mind, knows more about this topic then anyone, and has written several CEU programs on it.

"The vast majority of people can probably get by just fine on 200 to 500mg sodium/day although this level would be dangerous for those taking diuretics, some other drugs and some medical problems including those with seriously impaired renal function. I think shooting for 500 to 1000mg sodium daily is likely a safe and effective target for most people to avoid elevated BP/HTN who want to control their BP without drugs. If one were to eat a diet composed largely of whole fruits, nuts, whole grains, and beans with no added salt or other foods with appreciable amounts of sodium then sodium deficiency is plausible [NOTE: JSN - Depending on the variety and restrictiveness] as these foods have so little sodium intake could fall below 200mg/day which may be insufficient for some people.

People whose adrenals that cannot make enough aldosterone who are not being treated with aldosterone certainly would not want to be on a low-salt diet as their ability to retain salt is severely compromised. They can become hyponatremic even on a normal American diet sometimes. A lot of vomiting might trigger low chloride levels in someone who cannot keep any food down. People with cystic fibrosis lose a lot more sodium in their sweat and cannot adapt as normal people so might have problems on a very low-salt intake. But as long as one has normal adrenal function and normal renal function and are not taking drugs like diuretics worrying about sodium deficiency is a waste of time. Walter Kempner used to put people with malignant HTN on a diet of rice and fruit and sugar which must have less than 200mg of sodium but not for long. He would add some chicken or fish and vegetables and these had sufficient sodium to prevent deficiency. Clearly people can consume zero sodium on a fast for a week or more."

Most of this is covered in the Salt thread. If you follow my guidelines you will be able to add some salt, end up around 500-1100 and not risk your health from too little or too much.

[VegSeekingFit]

Hi Starflower!!!

So cool how you are tracking to the checklist!!! You are doing great!!!

I liked that JeffN link too on the sodium issue. I think that I have in the past perhaps been a bit lackadaisical about it --- but currently trying to follow this closely and only salt (some foods, sometimes) on the surface after cooking and stick to NSA tomatoes, beans, canned veggies, etc. (May have to get my rings re-sized!!! )

Anyway, wishing you the best!!! Keep going!!!

Cheers,
Stephanie

[Starflower]

Hi Starflower!!!

So cool how you are tracking to the checklist!!! You are doing great!!!

I liked that JeffN link too on the sodium issue. I think that I have in the past perhaps been a bit lackadaisical about it --- but currently trying to follow this closely and only salt (some foods, sometimes) on the surface after cooking and stick to NSA tomatoes, beans, canned veggies, etc. (May have to get my rings re-sized!!! )

Anyway, wishing you the best!!! Keep going!!!

Cheers,
Stephanie

Hi Stephanie!

Thanks! Salt is tricky for me, so that post really helped. Resizing your rings? That’s a good problem to have! Way to go!

Best to you, too!

[Starflower]

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. YES

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

Today wasn’t a train wreck, but I need to get back on track before the holiday food turns into one. Two foods weren’t compliant and one higher-fat choice was too large a serving.

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. NO

7) Limit added sugars and added salts. NO

8 ) Avoid liquid calories. NO

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

I was on plan better, but not completely, today. Three out of yesterday’s four NOs are YESes tonight.

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES

[Starflower]

Today was about the same as yesterday. I missed one point on the checklist. Oil is difficult for me. I’m trying to concentrate on how bad it makes me feel.

10-Point Checklist for The McDougall Program

1) 70 - 90% minimally processed starches. YES

2) 10 - 30% fruits and non-starchy vegetables. YES

3) Eliminate all animal foods. YES

4) Eliminate fake meats and cheeses. YES

5) Eliminate any added oil. NO

6) Limit intake of all higher-fat plant foods. YES

7) Limit added sugars and added salts. YES

8 ) Avoid liquid calories. YES

9) Eat whenever hungry until comfortably full. YES

10) 30 minutes or more of moderate exercise. YES