The Behavioral Path to MWL Success - January 2022 Group

[Mark Cooper]

January 2022 RESOURCES
This section will be updated throughout the month with links to useful resources, as they are added to the thread.

Orientation Information for Time & Adherence: The Behavioral Path to MWL Success
MWL 10-Point Checklist
MWL Program Guidelines
Calorie Density: How To Eat More, Weigh Less and Live Longer
MWL Recipes
SNAP Meal Template

1- 28 oz Can No Salt Added Tomatoes
1- 16 oz Bag Frozen Mixed Veggies (any type)
1- 4 oz Frozen Green Leafy Vegetables (collard, turnip, mustard, etc)
1- Around 200-250 Calories of a Cooked Starch (Brown rice, Yam, Potato, WW Pasta, etc)
1- Seasoning (to your preference)

200- 250 Calories Of Starch options
~ 1.25 to 1.5 Medium Potatoes
~ 1.25 to 1.5 Cups (Cooked) Whole Wheat Penne Pasta
~ 1 to 1.25 Cups (Cooked) Brown Rice

The Road to Success: Creating Healthy Habits
The Pleasure Trap: Dr. Doug Lisle at TedxFremont
How to Lose Weight Without Losing Your Mind with Dr. Doug Lisle
Dr. Doug Lisle on The Ego Trap
Dr. Doug Lisle: The Story of Willpower – What it Is & How it Works
Dr. Lisle's Three Top Tips for Dietary Success
Jeff Novick, RD - Nutrition & Health FAQ: Answers To The Most Asked Questions
A Review of the Rules & Guidelines for Reading Labels
Passive Overconsumption: The Unintended Intake of Excess Calories
Why We Hit Plateaus and What We Can Do About Them
Top 10 Reasons for Lack of Success
Dining Out and Travel Food
Exercise, Health & You: How Much Is Enough?
Optimum BMI? / Optimal BMI - redux
Building Self-Efficacy
You Are Not Broken
wildgoose - How I determined my "goal weight"
Amy's Giant List of Links to Dr. Lisle's Lectures

[Mark Cooper]

May the New Year bring many glad tidings! I think 2022 is going to be an amazing year for this group, and I'm very excited.

If you are planning to participate, please be sure to review the most current Orientation materials, and read Jeff's post discussing the new direction for the group.

This Friday, December 31, will be our lead-in assessment for January! Let's make it a GREAT START for a NEW YEAR!

[VegSeekingFit]

Thank you, Mark / Jeff / Wildgoose!!

I have reviewed the updated expectations for the group and revised Orientation materials and love the changes. I am in for 2022.

Happy New Year to all!!

Best,
Stephanie

[moonlight]

I love the updated changes to the MWL group goals. I have read the orientation material. Thank you, Jeff, Mark, and wildgoose for your dedication to this group. And thank you to all who are participating. Together we can support each other in adhering to the transition to the MWL principals. I look forward to checking in each week and reading about everyone's weekly experiences.

Cheers to a New Year!

[Diane 17]

Thank you for all of this valuable information!

I have reviewed the orientation information and the checklist.

I am excited to continue my health journey and look forward to learning more and being part of this group!

I am in for the 2022 group!

Thank you!

Diane

[framper1]

Thank you Jeff and Mark. I have read the orientation and would like to join for the maximum weight loss for the month of January.

Thanks,

Farah

[Aspen8]

Hello All!

I’ve read all of the orientation materials and am committed to participating for the month of January. To be honest, I’m historically not good at things like this. I’m chronically over-committed and often can’t keep up with participation requirements in online groups. But hope springs eternal and there’s no excuse for not being able to manage it for a month. I desperately need to get back on track. The wheels got wobbly this summer and then they came off. Now I can’t even find the wheels. Or the wagon.

Here’s to putting it all back together!

[Eliza76]

I am hoping to join this group, but have a problem and wonder if anyone has any suggestions. I am hypothyroid and have been trying to get off ALL medications. I am on low dose HBP medication as well as desiccated thyroid, which works, but still I want to restore my thyroid health. All sites on low thyroid say in order to function the thyroid needs animal proteins and high fats (healthy fats). Have any of you come off low thyroid medication using the high starch solution diet ?
Thanks for any info you can give me.
Eliza76
"Your greatest pain can become your greatest gain, if handled with wisdom from God."

[Mark Cooper]

I'm so glad you'll be joining us again this month, Stephanie & moonlight!

Diane 17, Farah & Aspen8, welcome to the group! Today is always the best day to start practicing the recommended behaviors.

Eliza76 - I'm not qualified to offer any specific medical advice, nor would that be appropriate in this forum. However, I think your question is an excellent one to pose to your personal physician; they should be able to offer you some guidance. In the meanwhile, you can check out Dr. McDougall's newsletter article discussing thyroid deficiency for his thoughts on the topic, generally.

[gethealthynow]

Hello I would like to join the MWL Jan 2022 online group.
I read the expectations and orientation.
I am having difficulty with the website.
Please let me know if I am in.
Thank you. Donna

[JeffN]

Hello I would like to join the MWL Jan 2022 online group.
I read the expectations and orientation.
I am having difficulty with the website.
Please let me know if I am in.
Thank you. Donna

I moved your post here into the group. If you can post in the sandbox you should be able to post here now.

In Health
Jeff

[Hopeeatsplants]

I really want to get to my ideal weight. I am very close, but because I am so close, I feel I have plateaued. I feel if I change things up and really implement MWL I will see permanent results. I have tried MWL before but gave up too soon. I felt I was eating too much and too many carbs and was gaining weight and freaked out. This time I will give it the full month and 100% of my effort. Thank you everyone for your support and encouragement. We need community in our lives. I have been WFPB going on 12 years but it is still a daily struggle and I cheat a lot....
I do have a few questions:
1. Can we use non dairy milk in recipes? Some of Mary's recipes call for it so wondering if OK on this plan. (ie: Broccoli Bisque Soup)
2. How many fruits are we allowed per day?
3. Is coffee acceptable?

Thank you!

[Saroya]

Thank you!
I would like to join the MWL Jan 2022 online group.
I read the expectations and orientation.

[JeffN]

Welcome to the group!

1. Can we use non dairy milk in recipes? Some of Mary's recipes call for it so wondering if OK on this plan. (ie: Broccoli Bisque Soup)

Not recommended. We avoid all liquid calories.

2. How many fruits are we allowed per day?

This should help

https://www.drmcdougallforums.com/viewt ... 3&#p625003

and this one

https://www.drmcdougallforums.com/viewt ... 11&t=60997

3. Is coffee acceptable?

While some people may be asked to limit or avoid it for certain health issues, in general plain black is acceptable.

I really want to get to my ideal weight.

It is very important to understand that weight is an outcome that is achieved through adherence to the guidelines over time, for our lifetime. Therefore, the focus and goals should be on adherence to the guidelines and not weight, let alone an “ideal” weight.



In Health
Jeff

[spudlover]

I have completed the orientation & would like to be added to the group for 2022 MWL success !