Re: The Behavioral Path to MWL Success - August 2022 Group
Posted: Sat Aug 06, 2022 12:13 pm
Hi Mark, Wildgoose, Jeff and all MWL Participants joining in August,
It's wonderful to hear about everyone's commitment and involvement in their self-development. Restoring our health is a process in which we steadily learn/grow, make changes, become more knowledgeable, and advance. It requires us to be active through our daily efforts, one meal at a time, one day of exercise at a time. This morning, I again listened to Dr. Lisle on the importance of maintaining progression or 'flow' by removing the tiny 'channel-blockers' or obstacles that get in the way. He reminds us to be aware of the tiny details that make us stumble or procrastinate. He says it's not the big things that inspire and create change; it's more often the small, day-to-day practical things. To get organized...being organized with all the little details that lead to positive progression. I recommend listening to it.https://youtu.be/aH1CWfgNFaE
1. Start each meal with soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
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 stop them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
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.
8. Don’t drink calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). --I'm trying!
While travelling, I found prepping for meals, grocery shipping and figuring out healthy choices at restaurants quite challenging, yet daily exercising was much more accessible. It was so much fun to walk for miles while exploring the seaside city we were in. Now that I'm back home, the exact opposite is true. The meal planning, batch cooking/prep, and grocery shopping are all much easier, but my desire to get out and walk in my neighbourhood is challenging because it doesn't seem exciting enough. I realize that this is a poor attitude on my part and that I need to see walking as such a positive activity that I do it no matter what. But, I want more fun, so I need to find ways to add more adventure and exploration to my daily walks so that Walking around the neighbourhood inspires me again.
I hope everyone has a great first week of August! I'm thankful you are here, sharing your experiences with us. It gives our efforts at self-efficacy momentum and power. Thank you, everyone!
Best regards,
Noella
Drew - Welcome back! I wish you the very best in the weeks ahead as you prepare for your upcoming surgery. Fifteen pounds - YOU can do this! Enjoy eating lots of vegetables, whole grains, and legumes and as you said, stay away from processed and ultra-processed vegan foods.
“What I am about to tell you is so utterly simple and true that it may deceive you: Health feels better than sickness. You will be happier at your ideal weight than you are overweight. You will be proud of yourself. You’ll have confidence. You’ll feel so many good things that right now you cannot imagine, and I cannot describe. But the net effect is that you’ll like yourself a lot more. You’ll look in the mirror and actually like what you see; you may even love what you see. You will have honored the person within yourself who longs to be healthy, beautiful, and free of all those burdens that being overweight brings. Life will not be perfect, but it will be better.”
― excerpt from The McDougall Program for Maximum Weight Loss
It's wonderful to hear about everyone's commitment and involvement in their self-development. Restoring our health is a process in which we steadily learn/grow, make changes, become more knowledgeable, and advance. It requires us to be active through our daily efforts, one meal at a time, one day of exercise at a time. This morning, I again listened to Dr. Lisle on the importance of maintaining progression or 'flow' by removing the tiny 'channel-blockers' or obstacles that get in the way. He reminds us to be aware of the tiny details that make us stumble or procrastinate. He says it's not the big things that inspire and create change; it's more often the small, day-to-day practical things. To get organized...being organized with all the little details that lead to positive progression. I recommend listening to it.https://youtu.be/aH1CWfgNFaE
1. Start each meal with soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals.
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 stop them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
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.
8. Don’t drink calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). --I'm trying!
While travelling, I found prepping for meals, grocery shipping and figuring out healthy choices at restaurants quite challenging, yet daily exercising was much more accessible. It was so much fun to walk for miles while exploring the seaside city we were in. Now that I'm back home, the exact opposite is true. The meal planning, batch cooking/prep, and grocery shopping are all much easier, but my desire to get out and walk in my neighbourhood is challenging because it doesn't seem exciting enough. I realize that this is a poor attitude on my part and that I need to see walking as such a positive activity that I do it no matter what. But, I want more fun, so I need to find ways to add more adventure and exploration to my daily walks so that Walking around the neighbourhood inspires me again.
I hope everyone has a great first week of August! I'm thankful you are here, sharing your experiences with us. It gives our efforts at self-efficacy momentum and power. Thank you, everyone!
Best regards,
Noella
Drew - Welcome back! I wish you the very best in the weeks ahead as you prepare for your upcoming surgery. Fifteen pounds - YOU can do this! Enjoy eating lots of vegetables, whole grains, and legumes and as you said, stay away from processed and ultra-processed vegan foods.
“What I am about to tell you is so utterly simple and true that it may deceive you: Health feels better than sickness. You will be happier at your ideal weight than you are overweight. You will be proud of yourself. You’ll have confidence. You’ll feel so many good things that right now you cannot imagine, and I cannot describe. But the net effect is that you’ll like yourself a lot more. You’ll look in the mirror and actually like what you see; you may even love what you see. You will have honored the person within yourself who longs to be healthy, beautiful, and free of all those burdens that being overweight brings. Life will not be perfect, but it will be better.”
― excerpt from The McDougall Program for Maximum Weight Loss