Moderators: JeffN, f1jim, carolve, Heather McDougall
This seems like an especially astute and useful observation. I think the patient, resolute approach you are bringing to bettering your health is quite admirable. Happy St. Patrick's Day! That "Irish three course meal" does sound delicious!Noella wrote: I can make sure to include my favourite flavours in my lower-calorie dense MWL meals to make these satisfying to my taste.
And from the MWL guidelines:JeffN wrote:Just to be clear, the McDougall Program, MWL or Regular, as promoted here and at the 10 Day and 12 Day Program is not a salt free program. We are a low salt program just like Pritikin, Ornish, Esselstyn, Weimar, Kempner, etc who have produced most of the studies on the therapeutic WFPP diet. Your husband should feel free and confident that he can successfully follow the MWL program and add salt to his food at the table to taste.
There are a few WFPB program who are promoting a SOS free diet as a superior diet but there is no evidence for that. If you would like, I would be glad to post the articles on this including a discussion with the main promoter of the SOS free diet.
JeffN wrote: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. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
You know what to do!a very honest and thorough appraisal of the guidelines and principles of the MWL program and calorie density and their understanding and adherence to them.
Then, make the recommended adjustments as needed.
Remember, the program always works because it is based on sound science.
When faced with cravings, I encourage you to take steps so that you always, at least, eat of the recommended foods before deciding to indulge in whatever provoked the craving. I know that your influence over your environment is limited, but can you think of anything you can do, any changes you might enact, to make it as easy as possible to reach for adherent food whenever you feel hungry, no matter the time of day?JeffN wrote:If you experience cravings for unhealthy foods, you can beat these cravings by choosing healthy foods to eat and knowing that these cravings will eventually pass and stop. However, you can not beat your biology (hunger) and your biology/hunger will eventually win.
Is it feasible to make the foods you find most troublesome harder for you to access, or otherwise limit their availability? Make getting back on track less arduous by offering your "willpower" some direct, concrete backup; that way it won't be a resource that is persistently exhausted.JeffN wrote:to be successful, you have to prepare for success and make sure you have availability of minimally processed starches throughout the day.
Mark Cooper wrote:
Building on our prior conversation about self-efficacy enhancement, a secondary source is through vicarious experiences. Albert Bandura posits that "Seeing people similar to oneself succeed by sustained effort raises observers' beliefs that they too possess the capabilities to master comparable activities to succeed." Observing the success of others can make us more likely to succeed; I think that is one benefit of participation in this group - when we notice the way a given participant deals with challenges and overcomes obstacles, we often find practices we ourselves are then able to adopt. It seems to me that the various McDougall Success Stories presented on the website can play a similar role. There were definitely some personal narratives and individual journals that served to inspire and direct my own efforts, and I've written about several of those in months past. Here are three that I found especially compelling, personally (links are to my posts, which include links to the specific success stories):
Cloudy Rockwell
George Sanders
Sue Pratt
I hope these, or other stories of success can inspire your efforts!
Have a great week everyone! Take care!
Victories, comments, concerns, questions: Hit all 10 points with a yes for a second week in a row. No bribing myself with new clothes this time either. I have a trip coming up next Friday that I know will be hard to stay completely compliant on, but I plan to do my best and give myself grace. I also think the better I do in these days leading up to the trip the easier it will be to stay the course. We have a condo so I can cook and since I do all the cooking and meal planning it will just be the potential eating out that will be harder and the vacation eating mentality everyone else will have.
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