Hi Mark, and everyone!
1) Start each meal with a soup and/or salad and/or fruit.
Yes2). 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 eliminate them.
Yes. 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.
Yes8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Yes.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).
Trying.Rebecka22, I love your comment: “I am trying to make sure to enjoy and really appreciate the beautiful food I
get to eat…” that is so true! I like your positive attitude of
"I get to…” It is such a privilege to get to eat healthy and nutritious food and to recognize junk food for what it is. Like you, I have such gratitude for getting this privilege.
BambiS, I agree that kale is delicious. I buy at least four large bunches of kale each week (We are fortunate to get organic veggies and fruits delivered weekly from a local farm) We have some every other day! I like the lacinato or dinosaur kale the best. I rip the stalks away, chop lightly, then steam for two minutes. Delicious with brown rice.
Stephanie, I REALLY want to hear your story presented by Dr. McDougall. How do I find Hunger Volume 2? Would you be able to post a link to it here? I can relate to your feelings of joy regarding discovering the truth about healthy eating. Knowledge is power! I hope your injury heals quickly!
Gimmelean, You are doing so great with MWL! I agree that it “feels so much better not to overeat.”
Hjklost55, Like you, I am a volume eater! The great thing about MWL is that I get to continue to eat generous servings of delicious MWL-approved foods, whenever I am inclined to do so. This allows me to fully enjoy and eat heartily until fully satisfied. It is a beautiful (no guilt!) feeling to eat almost ad libitum! Somehow, I rarely feel overfull as long as I ensure that my lower calorie-dense meals are prepared without excess amounts of added oil, sugar and salt. Enjoy your adventures in the snowy mountains!
Artista"I actually think that my way of eating is providing me with the stability that makes it easier to endure all the things to do and hurdles to jump over." so true! Healthy, and nutritious adds stamina and helps with sleep and mood. Way to go!
Greens Your food prep is inspiring! Thanks! I love having some precooked starch on hand at all times...cooked pinto, black garbanzo beans, rice, oven-roasted sweet potatoes and regular potatoes and/or pasta on hand in the fridge and/or freezer. I also like having frozen veggies side dishes, soups and stir-fries (no -oil, of course!).
This week’s Inspirational quote is an excerpt from a colleague's book,
Red Dust and Cicada Songs, describing her experience of teaching in Africa.
PLEASE, MADAM, WHAT IS A DIET? As we settled into the routines of the school year, my life had moments of uncertainty, some pleasant, some disturbing. Moments when things were not what they appeared and assumptions were upended. Moments when I sensed the world was more varied, beautiful or strange than I had imagined. It was as if I had opened a door and found new rooms in my home, spacious and airy, filled with hints of divergent futures, incomprehensible puzzles, and new ways of seeing.
Our students craved sweets. They got a few teaspoons of sugar in the morning to sweeten their breakfast nshima but depended on the small shops in town to provide technicolour hard candies— fuchsia, lime and yellow—in exchange for their pocket money. My students’ English essays were full of the raptures of sugar and honey, with expressions like “Too, too sweet” and “So sweet.” In their stories, love was always sweet.
In the first year, when we still depended on British-based texts, I taught standard comprehension lessons. The students read an essay, followed by the five Ws: “Who, What, When, Where, and Why?” One story was about a man in London who went to his doctor with knee pains and was told to go on a diet to relieve the pressure in his joints. Waysi put up his hand, pushed back his metal-legged chair, then stood by his desk and asked respectfully, “Please, Madam, what is a diet?”
“When you are on a diet, you must not eat too much food, especially sugar.” I almost said, “No doughnuts or ice cream,” but I quickly stopped myself. I had not seen doughnuts or ice cream since we arrived in Lundazi. Waysi looked at me with incomprehension and sat down, unsatisfied. Other hands went up. Davison shouted out, disbelieving, “Please, Madam, how could anyone have too much food? It is not possible.”
My words began to sound nonsensical, and my mouth went dry. I could not begin to explain the abundance of food in Canada, the plates of half-eaten French fries left on A&W trays, nor the heaped plates of spaghetti and meatballs unfinished. Every student in front of me was wiry and slender. They would look scrawny standing beside a Canadian teenager. I couldn’t think of a single overweight kid among the eight hundred students. The only round person was the boarding master, Joel, who shovelled sugar to the point of saturation into his recess coffee.
They looked at me sideways and broke into incredulous comments among themselves. I ended the lesson early and dismissed them. I had no idea what to say. - by Mary Bomford (Dr.McDougall would know precisely what to say!!!)
Last edited by Noella on Sat Mar 11, 2023 4:10 pm, edited 5 times in total.