Judy_Bell - Congratulations on your improved BP & cholesterol measures! That telephone consultation was a proud moment, I would imagine.
Your checklist assessment gives you a clear set of targets for continued efforts to support your progress - eliminating those few remaining troublesome foods and adding more physical activity. Are you going to put together a plan for how you can fit some exercise into your daily routine?
taymariekay - Kudos on the significant progress you've made already in changing your behavior, losing 15 lbs since February and 1 lb this week! It looks to me like you had a pretty successful week, in terms of implementing the recommended behaviors. I'm not qualified to speak to a specific individual medical concern (nor would it be appropriate for me to do so here); I think the question of how necessary or effective that single tablespoon of flaxseed is given your condition would be a conversation to have with your physician.
Jeff's general discussion of Omega 3 fatty acids includes some information on flaxseed and may be worth a read. The imagined security of counting calories can be a difficult thing to give up, particularly for those among us who are highly conscientious and detail oriented (I'm speaking from my personal experience as both a volume eater and someone who habitually counted calories and tracked nutrients, including weighing and measuring my food, for an extended period of time). The thing to perhaps keep in mind is - that sense of security is a false one. We think we're accurately assessing our intake and output of energy on any given day, but that is just simply not the case, for all the reasons Jeff discusses in
How to Successfully Count Calories! I know it is hard, but I implore you and all participants not to resort to counting calories, weighing and measuring food, obsessing over minute details of diet and nutrition, or compulsively logging in CRONometer. I can testify that path is maddening, unsustainable, and actually counterproductive. I know what it can be like to feel like your instincts are broken or something is wrong with you. Our physical and cultural environment absolutely is broken, but you are not. MWL is designed in such a way that if you behave in accordance with the recommendations, you can trust your own hunger. Remember the following question and answer:
JeffN wrote:goal140 wrote:Hi Mark,
Am I eating when I’m hungry? It’s hard for me to distinguish hunger for appetite.
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.
In Health
Jeff
If you are feeling anxious or feel like you need to "do more," would it help to try to direct that energy into just continuing to execute the recommended behaviors outlined in the MWL 10-Point Checklist? If you are doing an excellent job at that, you are really doing enough; give the MWL guidelines some time and faith to demonstrate results. What is necessary to make this way of eating work in a sustainable and durable way, is to get REALLY good at planning, preparing, and (when hungry) eating adherent meals. TIME + ADHERENCE is the formula for results, and over a sufficient duration of time, seeing those results brings confidence. Do the absolute best job you can implementing the appropriate behaviors, try not to worry, and be patient - I know that isn't always easy, but it does work. I hope that doesn't read like a rant, I very much identify with the anxieties you described.
jasonrhoads1 - Way to go bouncing back from that celebration-related overconsumption, and making this week a successful one! I would totally agree that putting some time and effort into preparing appropriate foods is always a great idea. "If you fail to plan, you plan to fail."
It feels so strange that 2020 is approaching the halfway mark; to me this feels like one of the longest years ever, while simultaneously seeming to fly by. It's weird, but I'm sure partially an effect of sheltering in place for going on 3 months.
jnc - Hi! You did well with over half the checklist! Eliminating those remaining calorie dense foods and being sure to buy and prepare foods without added salt should make a difference. If you choose to use salt, just add a sprinkle on the surface of your food at the table. I saw a recent comment in
courtneywagasky's journal from a discussion board member that could be helpful for navigating those social events -
Ejeff wrote:Hi Courtney,
I just wanted to say I understand that “pressure” from others when it come to drinking alcohol. When I really got honest with myself, I believe I was using that as my own personal excuse to have wine even though I know it’s not health promoting. I have discovered that people really do not care what I’m drinking. Most times they really don’t notice. I have found that alcohol always affects my sleep and I like sleep more than I like alcohol right now.
I tend to have just a can of sparkling soda with a slice or squirt of lime juice when I want a “cocktail”. You could have that in a wine glass potentially. Anyways just an idea and I wanted you to know you are not alone!
Erin
Rufus_519 - I think disappointment is an understandable reaction when our results aren't what we might hope. On the bright side, you know the exact behaviors where you can direct your efforts to change those results.
Onward to next week.
Zoey - Hanging in is much better than dropping out, right?
Getting to the point where so many of the recommended behaviors feel easy or effortless is a significant achievement. I believe you found the fruit juice and sparkling water helpful in abstaining from alcohol, and now that you've had a period of success omitting wine (am I remembering that correctly? If that is the case), do you feel like you are ready to try eliminating fruit juice entirely? Do your best "keeping your head on straight!"
courtneywagasky - Kudos! Slow, but consistent has advantages. The MWL 10-Point Checklist highlights some opportunities to "kick things into gear," eliminate those remaining calorie dense foods, omit any added oil, and give some more attention to reducing added sugars and salts, (and just be sure to eat whenever you are hungry, until you're comfortably full).
JaBee - Let's celebrate that new beginning! Keeping things simple and adhering to all 10 points - it would be hard to do better than that!
laurag - That's great attention paid to the 50/50 guideline and continuing to build that exercise habit. I totally agree that those "little slips" can accumulate quickly. I know for me, that's why I've always found 100% adherence to be much less effortful than 99% (which can easily slip to 95%, 80% or 70% before you realize it). Of course the most direct way to avoid straying into troublesome foods is to not have those foods available; if that isn't feasible, it is probably even more important to make a point of eating in adherence with the MWL guidelines whenever you are hungry, for all the reasons Jeff discusses
here. I'm in no way any authority on converting or convincing other people, but for me my strategy has been to do the best job I can working on my own behaviors and, hopefully, provide an example for my loved ones when they feel they want to make changes. Does your husband find any variety of minimally processed starches appealing? Things like mashed potatoes, beans and rice, and pasta with tomato sauce have nearly always been a hit with my extended family, when flavored with abundant herbs and spices. If you can find a favorite food of his that fits the guidelines, you could perhaps build on that foundation.
Lakegirl - I'm glad to see you back here! It is natural to get blown off course occasionally; can you think of anything in particular that contributed to your focus seeming insufficient? Simple recipes are often helpful, and as you observe adequate time spent planning and preparing adherent foods is preparing for success. Sorry you are dealing with that elbow pain. Dr. McDougall shares some resources related to both degenerative and inflammatory arthritis
here.
Burgess Laughlin's Success Story might also be relevant, as bursitis was one of several conditions he faced. Have a good week!
lmggallagher - You describe what seems like a very demanding and fraught week. I can imagine it felt really tough and stressful. Now that you feel able to put that behind you, and have some strategies for doing so, you know exactly those areas that "demand" attention.
If you suspect tomatoes are a food to which you are reactive, many of Jeff's Fast Food recipes work nearly as well with vegetable broth (or even water) as a substitute (probably in somewhat reduced amounts, compared to the tomatoes). Based on my own experience, I know some of those processed, sugary, foods you mentioned having this week would have triggered flares for me, but what causes a reaction can be different for different people (I don't have any trouble with tomatoes, for instance). If you feel desperate, it may be worth giving
Jeff's approach to the elimination diet a try. I'm wishing for you to have a speedy recovery from that painful foot, Michelle.
Moonlight - Nice! That is a growing list of areas where you are succeeding, and only one remaining area that seems to be a struggle.
I would absolutely agree that making durable, lasting changes in our pattern of behavior can be a long-term process. Protecting and maintaining the behaviors we have successfully enacted, and making progress on those remaining behaviors we would like to change (whatever the pace, and however circuitous the path) drive us toward the life we are seeking. Keep making progress!
Lucas - Hi! You are counted in!
That looks like a pretty good week to me, too. You learned that fruit smoothie didn't feel like it was worth it, while the banana bread felt hard to resist, it seems. Perhaps those very ripe bananas might serve to sweeten a bowl of oatmeal? In my own experience, if I have "healthy" banana bread available to be eaten, it becomes pretty likely that I'm going to eat it.
by jasonrhoads1 » Fri Jun 05, 2020 11:07 pm 
