josietheschnauzer - Kudos for your diligent efforts! I completely agree that avoiding or minimizing dining out makes things much easier. That's an interesting discovery about your sushi preference. Enjoy those "5 course feasts!"
jan_npr - I applaud you for directing your focus at the appropriate behaviors, rather than fixating on a specific weigh-in result. Something I found helpful, as I was attempting to build a substantial period of strict adherence in a variety of different circumstances, when I knew I would be around foods that I found tempting or troublesome was to really concentrate on eating whenever I felt hungry (in the fashion described by the MWL 10-Point Checklist). It felt really critical for me not to let myself become overly hungry when the environment was replete with temptation. For a full picture of the considerations around chocolate, here is
Jeff's thorough discussion. It seems to me that the notion of whether a given choice or behavior "is OKAY" is perhaps not the most useful framework for looking at these questions. We're all free to make our own decisions with respect to what we choose to do or not do. A substantial body of evidence tells us that the behaviors outlined in the MWL 10-Point Checklist are quite effective for achieving healthy sustainable weight loss. The recommendation from the checklist is
8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).
I would tend to view this in a similar way as plant "milks"
JeffN wrote:The main point here is that we do not recommend liquid calories. If you use them, keep them to a minimum and look for ones with the best numbers (calories, fat, sat fat, added sugars and salt.) Avoid ones made with or from coconut. We are not asking for perfection because by using them, you have already fallen short
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My family really enjoy going to restaurants, and I enjoy spending time with them (and not being a "stick in the mud"), which resulted in some challenges given my commitment to adhering to the guidelines. I was able to resolve that dissonance by consciously recognizing and valuing the social time with my wife and daughter, and knowing that I might need to bring my own food to supplement the restaurant menu, or eat in advance, or be satisfied with just a salad or steamed vegetables.
chaz01 - Motivation rejuvenated! I am an early riser, and I always exercise first thing in the morning; I've found that it really helps me get my day off to a good start. Coincidentally, our first CSA box for this year arrived yesterday! You're so right that there is a big overlap between the skills that put a CSA share to good use and those skills that make adhering to MWL most attainable. Here's to a solid June!
Abe - 100% adherence gets a big
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! Given the mobile meal situation you describe, I'd say potatoes, sweet potatoes, vegetables and fruit seem like the best fit (just as you say). Nothing else is jumping to mind for me, but perhaps some other participants will have more ideas.
kirstykay - It is great that you are feeling happy with your week, especially since this week included oral surgery!
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When I make mashed potatoes, I nearly always mix in steamed cauliflower with my potatoes before mashing - might be an idea if you decide you would like to include some non-starchy vegetables while you are recuperating. That sweet potato "pudding" sounds delicious!
Tian-De - I can totally understand and identify with the feeling of wanting to "get solid" on MWL - it took a substantial period of strict adherence in a wide variety of challenging circumstances before I really felt like I had a handle on everything. It probably makes sense to just continue to focus on the MWL 10-Point Checklist, you aren't underweight, so there is no reason (at least no reason I'm aware of) that you would need to make a transition.
carwex - I'm excited to hear that your foot is so much better! Swimming sounds lovely to me right now, no idea if / when the pool here will open. That philosophy of simply pursuing MWL and letting one's "ideal weight" sort itself out seems like a very astute observation to me. How nice to have a friend giving MWL a try, I'm sure being able to share that experience feels very rewarding. Speaking only for myself, like you I try to be the best "model" I can be for this way of eating - making these changes is really hard, so I try to keep any expectations about who I could potential influence or "convince" as realistic as possible.
goal140 - I'm not sure what might have happened with your previous post - it didn't show up on my end. Bread seems to be quite a temptation for some of us, but it sounds like you had a successful week despite struggling a bit. I've never had yucca, but the yucca fries you describe certainly sound appealing. One of my favorite non-standard roots is rutabaga.
Ejg - Just to clarify, MWL recommends that we
Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
So not avoiding starch, but rather balancing the slightly more calorie dense starches with an equal visual volume of more calorie dilute non-starchy vegetables; Jeff goes through this in more detail in
Finding The Sweet Spot: Balancing Calorie Density, Nutrient Density & Satiety. To me your week looks fairly solid, and using the checklist to bring attention to areas of opportunity for further progress, it probably makes sense to focus on eliminating more calorie dense foods (popcorn, pretzels, &c.) as the "low hanging fruit."
Belana - I'm always in favor of looking on the bright side!
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I think it is great that you are able to spend time with your best friend AND that your friend loves eating MWL, what a blessing. The level of social engagement that feels comfortable or necessary can be different for different people, and we shouldn't have to neglect that or feel alone and isolated while making our way through life. I hope you're able to go on some enjoyable rides. Is there a specific aspect of adhering to MWL that raises the spectre of "being totally miserable" for you?
wstokes - Kudos on your weight loss this week, especially keeping in consideration your previous weigh-in.
wstokes wrote:This weight was just after a workout...but next week, I will have a “lower bar” to measure against.
I also want to remind the whole group that the recommendation from the checklist is
9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
So if you aren't stuffing yourself to the point of being uncomfortable, you really shouldn't have to worry. As
Jeff wrote back in April,
JeffN wrote:You don’t have to figure it out or work out it. Only follow the guidelines. When hungry (regardless of whether you may think it is true hunger, appetite, or something else) just eat. Eat of the recommended foods as outlined in the 10 point checklist.
Over time, it will work itself out.
AnnetteW - Cheers to a fresh start, and kudos for 2 days of 10/10! I think we are all a "work in progress," right?
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Those seem like some big changes and eliminations you have made already - I'm sure that wasn't easy and required a significant effort. Well done! Of course, it is possible to start any given meal with salad or soup (even breakfast, whatever the main course might be). Each of us have to make our own choices taking into account what our goals are, and what feels attainable within a given context. All any of us can do is the best we can. I think
this post from January gives some perspective that may be of use -
Mark Cooper wrote:I wanted to clarify a few points and highlight a couple of resources.
When making use of the
MWL 10-Point Checklist, please keep in mind that the 10 points are guidelines that highlight areas on which to focus when you are struggling, or not seeing the results you would like. They are not absolute commandments. One example - you aren’t
obligated to begin every meal with a salad, but if you find that you are having problems
maintaining satiety, starting a meal with salad or soup can be very helpful. The same reasoning holds true for dessert; you don’t have to eat dessert if
you are not hungry, but if you do want dessert -
choose fruit. Also note that the Checklist recommends
limiting added salt and sugar, but this is not a salt-free or sugar-free program. We recommend food be
prepared without added salt or sugar, but it is acceptable to sprinkle a modest amount of salt or sugar on the surface of your food at the table. At the same time, if salt or sugar are a problem for you, it is perfectly acceptable to eliminate them completely (but is not required). Please remember that
ultimately we are trying to establish healthy habits that can be maintained over the long term.
NateKruse - I can imagine that substantial loss feels like a very nice reward for your attention to the relevant behaviors! We had a
great discussion of adherent options for ketchup back in March, which may be of interest.
wildgoose wrote:Mark Cooper wrote: I'm sure
wildgoose will be sharing a ketchup recipe here at some point. As for myself, I rarely use ketchup; when I have made some in the past, my formula was very similar to what is described in
this thread. Basically, Tomato Paste + Vinegar (cider, balsamic, white or a mix) + Garlic Powder, Onion Powder & Allspice - all ingredients basically "to taste." Some people really like
Kathy Fisher's ketchup recipe, as well. Neither of those will really taste like your memory of Heinz Ketchup, however. As Jeff points out in
this post, depending on how much you are actually consuming in any given day, it can be possible to include a moderate amount of packaged ketchup in your diet and still adhere to the guidelines, although because of my own specific condition I choose not to consume any added sugar. Most often, my sauce of choice is the world's easiest homemade salsa - I use 1 can of NSA diced tomatoes mixed with 2-3 teaspoons of
Penzeys Salsa & Pico seasoning. Because it is very calorie-dilute, I feel comfortable using as much as I want (often the whole batch on top of my potato and veggies).
Thanks,
Mark, for the discussion on Ketchup. My method starts with Cathy Fisher's "Better Ketchup" recipe (link in Mark's post above). But I’m a very lazy bird, especially when it comes to cooking. Grating an apple and using a blender (which then has to be cleaned) are too much work, if the same results can be had with a simpler process. I substitute 1/2 cup unsweetened applesauce for the grated apple and water in Cathy's recipe. I use one of the individual serving cups of applesauce, because if I opened a larger jar, it would go bad before I would use it all, and I’m cheap! Using applesauce means that the mixture can be stirred. No blender needed.
So this is how it goes:
½ cup unsweetened applesauce
1 can (6 ounces) tomato paste
1 tablespoon apple cider vinegar
½ teaspoon dried oregano
¼ teaspoon granulated garlic
Mix all ingredients well in a bowl. Add water if necessary to thin. Transfer to a container with a lid. Refrigerate 3-4 hours for best flavor.
Note: I use a leftover wide-mouth glass almond butter jar. It’s the right size, and it doesn’t retain odor or stain from the tomato paste the way a plastic container will.
This keeps 1-2 weeks in the refrigerator. It tends to get thicker with age. If it’s too thick, just add a little water and stir well.
Abe, this may not taste enough like Heinz for you. You might be able to play with the spices and get different results. As Mark says, you may be able to use your preferred packaged ketchup without a problem, if the amount you are using falls within Jeff's guidelines. I have medical issues that are helped by avoiding added salt and sugar wherever possible, so that’s what I choose to do.
Another ketchup that people are using is from
Well Your World. I have tried this one, and I like it, but the flavor is
not like Heinz. Ingredients: Tomato Puree (Water & Tomato Paste), Apple Cider Vinegar, Sulfite-Free Raisins, Onion, Garlic, White Pepper & Spices. My guess is, one of the spices is cloves or something similar, because that’s how it tastes. I haven’t asked Dillon, the owner of the company, nor would I — I’m sure his spices are secret! But that’s just my uneducated guess.
Mark, I’m going to try your salsa recipe too. I’ll probably chop some onion in there too, because I put onion in almost everything, but I want to check out that spice you recommended!
Goose
Miss Kim - Hang in there! The struggles you describe can be a normal part of the process of learning how to make this way of eating work within our own individual circumstances and the broader society and environment. A particularly stressful period of days combined with being overly hungry and having calorie rich foods available seems like it could definitely put a dent in one's resolve. I'm glad your husband is on the mend. Learn what you can from this week's challenges, then put them behind you and make the "next right choice."
abible - Recovering is better than relapsing, right?
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If salt feels troublesome for you, Tony, it makes sense to me that you might want to eliminate it (at least for a time). Overall, that sounds like a solid week of progress, to me.
Noella - Congratulations on another 2 pounds down this week, and 59 pounds in 5 months! Good for you! Your diligent efforts are delivering results, and it seems like you have some powerful motivating factors driving those efforts. I'm sure that renewal of energy, balance and flexibility provides a thrill. I eagerly await that next "milestone day," and those that follow as you continue to pursue improved health, energy and well-being.
NateKruse - A couple of things that may be worth taking into account when assembling those potato fries - while I'm not sure the specific version of McCormick Cajun seasoning you were using, keep in mind that it could contribute a significant amount of sodium. Remember the general recommendation,
In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food.
JeffN wrote:[The guidelines] allow for people to sprinkle salt at the table on the surface of the food to taste, which would add about 500-1000mg more and still allow for ideal ratios, again without counting or measuring. Several studies (McDougall, DASH, Premier, Pritikin, etc) have shown this to be effective.
That second batch with the red potatoes and no added salt, oil or sugar looks like a winner to me! Some general concepts for all participants regarding cooking methods -
Mark Cooper wrote:Something to keep in mind (generally speaking) the more a method of preparation tends to "dry out" a food (removing water), the greater degree to which the calorie density of that particular food is raised and the less satiating the result will be.
JeffN wrote:Yes, all these "gadgets" can be used along with the principles of calorie density but the best cooking methods to preserve calorie density are water-based like steaming, boiling, water sautéing. This doesn't mean you can't microwave, bake, broil, roast, etc but those methods all dry out your food. Some drying will have little to no impact on calorie density, but eventually it can increase the calorie density to a point that matters (boiled potatoes to crispy potato chips).
Jeff discusses these considerations in some detail in this thread on
Homemade Potato Chips.
JeffN wrote:It depends on how thick you slice them and how crisp you make them. The thinner they are and the crisper they are, the drier they will be. This would increase the calorie density as increased water content is the main factor lowering calorie density.
Many people make them because they like the crispness and the crunch and, without realizing it (as you have seen), that because of their increased calorie density, they are more likely to trigger the pleasure trap.
There is a way you can tell, though it takes some work. Weigh the potatoes before you cook them and then weigh them afterwards. The calories would be about the same but the difference in weight would be the water loss and would increase the calorie density accordingly
For instance,
A raw potato is about 350 cal/lb
A boiled potato is about 395 cal/lnb
A baked potato is about 422 cal/lb
As you can see, the more we cook it, and the drier it gets, the more the calorie density goes up. The difference in these numbers (350-422) will not matter. However, slice them thin and cook them crisp, and, as you saw, the calorie density can go up to 1500 cal/lb and more.
The thinner they are, and the crisper you cook them, the drier they are (as cooking decreases water content) & the more likely they are to be in the range you saw at the Pritikin website.
This is why when I make them, I slice them very thick, about 3/8" or more and just lightly brown them on each side under a broiler. This keeps them moist and chewy but lower in calorie density. I call them Chubby Chips.
Here is the recipe and a picture of them...
https://www.facebook.com/JeffNovickRD/p ... 25/?type=1In Health
Jeff
squealcat - Kudos! I'm glad you are happy with your results this week, it seems the "talking to" you gave yourself was effective if it got you back on track.
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One observation I would offer - at least for me, giving my attention to the preload recommendation and the 50/50 plate has really been a great help in "solving" point number 9, without having to ruminate over it too much.
Sue Ancora-imparo - You are off to a great start! Making these changes in behavior can be tough, particularly those changes that are the most significant departure from our previous patterns. You are absolutely correct that small things "here and there" can accumulate more quickly than we might realize without attention. I can totally see how this way of eating could feel extreme (especially in the beginning), and I imagine your willpower is getting a real workout; by diligently following the MWL 10-Point Checklist, you are doing exactly the right things and it will get easier over time. Jeff included some
reflections on willpower in the March and April MWL threads.
JeffN wrote:When you eat, make sure your choices always include a minimally processed starch. This is 100% true for MWL too. The starch should be about 50% of the volume of the food you eat. Do not wait an hour to eat the starch after the vegetables.
Just reaching for vegetables, salads or fruit is not going to do it in the long run and you will most likely end up overeating later in the day, or week. This is because the satiety from vegetables, salad and fruit is not the same or as long lasting as the satiety from starch and can set you up to overeat/binge later. This may happen within the day or it may happen after several days. Then you end up wondering why you are eating salads and vegetables and not losing weight and often think, I just need to eat “more” salad, veggies or fruit. To break the cycle, always eat starch with your veggies and/or fruits.
If you have not seen it, it would be of benefit to watch Dr Lisle’s video on, “Will Power: What it Is & How it Works”
https://www.drmcdougall.com/health/educ ... -08-28-18/The most important part is his discussion on decision making (by the judges) and their blood glucose level. The best way to maintain steady blood glucose levels (and your willpower to make good decisions), is to eat when hungry and include starch when you do. Not eating when hungry, fasting, time restricted eating, eating by the clock, etc and you may run into low blood sugar and hunger and perhaps, some unhealthy choices.
Just continuing to do our best is the best any of us can do.
AmandaSue - Good for you - learning from the challenges on those tough days, and hanging on to those lessons is really important! I'm so glad to hear that you are treating yourself with kindness and compassion and gaining confidence. Looking over your assessment of the checklist, it seems like allocating time for food prep and making sure you're including an adequate amount of starch in each meal should get you right back on track - those seem like quite attainable goals.
MaryP - Woo-hoo! 12 days on track! Consistently hitting 9/10 points is great. One thing that helps me find the motivation to go for a walk everyday - I just tell myself I'm going to walk for at least 5 minutes and once I get moving, it feels much easier to make that "5 minute walk" a more appropriate length.
rlechols - Wow! Big congratulations on being down 70 lbs and achieving a BMI in the normal range! That is no small achievement, and with improvements in your biomarkers and a new (smaller) wardrobe, too! That sounds like a doctor's visit that was actually pretty fun.
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On to next week!