Moderators: JeffN, f1jim, carolve, Heather McDougall
WHERE I AM IN 2015This outlines my current symptoms and health stats when I get them, as my starting point. so this is my pre - MWL and FODMAPS self
I have fibromyalgia ( including: restless legs, IBS, insomnia, headaches, nausea, high fatigue and pain, probably back in pre-diabetes, osteoarthritis, not fibro: knee pain, leg pain, back pain
Symptoms are:
Pain usually between 7 and 10 all over - particularly joints
Fatigue: usually 7 through 10
Insomnia: lots - just finished months of 2-3 hours of sleep now with benadryl I am getting near 5 hours at best
IBS: fluctuates with food - but all symptoms: diarrhea, gas, bloating, cramps
Body injuries and pain points not fibro: ankle (crushed long ago) lots of pain after walking (weight) knee left cap, inside and back of Leg pain, left thigh very tight muscles ( these can keep me awake nights). Inside left leg very tight and pain full. Pain points on spine between shoulder blades and in low back.
Restless leg: occasionally, keeps me awake too.
Headaches: about one major one once a week
Weight: Obese - 231
Pulse: 75 to 85
Therapies I am using to help me with these symptoms:
January 2015
McDougall maximum weight loss program eating for health and weight-loss
FODMAPS elimination diet: to correct IBS issues and other fibro issues possibly - definitely have intolerance to oglios in foods
Egoscue ecises: 1.5 hours of e-cises daily. for pain reduction and elimination. Posture improvements to eliminate significant pain not fibro related.
FOOD
MARY MCDOUGALL'S - GETTING STARTED
MAKING THE CHANGE TO A HEALTHY LIFESTYLE WORK IN YOUR LIFE
http://www.drmcdougall.com/misc/2005nl/ ... pumary.htm
http://www.drmcdougall.com/misc/2005nl/ ... pumary.htm
http://www.drmcdougall.com/misc/2006nl/june/marys.htm
Maximum Weight Loss Program Practical Tips for Home Compliance Excerpted From Newsletter 2005:
http://www.drmcdougall.com/misc/2005nl/ ... ushing.htm
You need to find one starch-based dish that you enjoy for each meal (this can be the same starch for every meal – like potatoes for breakfast, lunch, and dinner). If you fail to make this choice, and instead focus on mostly green and yellow vegetables, you will become ravenously hungry, out of control, and soon off your new nutritional program – and there you will be, fat again.
Snacks: One easy way to have raw vegetables handy for snacking anytime at home is to slice up carrots, celery, green onions (scallions), bell peppers, and radishes, then put them in a bowl and cover them with water (change water daily). Keep them at eye-level on a shelf in the refrigerator so they will be easily available and always fresh.
Main Meals: Begin your main meals with a full bowl of mixed salad leaves and oil-free bottled dressing. Supermarkets and natural foods stores sell bags of washed lettuce leaves and a large variety of bottled, oil-free dressings. Make yourself a boiled or steamed vegetable dish, like carrots, broccoli, cauliflower, and/or pea pods. Have your starchy entrée last.
Divide all your meals into smaller portions. For example, eat a medium-sized plate of food, leave the table for half an hour, and if you are still hungry, return for another similarly-sized plate. Plan on many meals, and snacking throughout the day on healthy choices.
Breads & Pastas: Except for a few offerings of whole corn tortillas, eliminate all breads, pastas, bagels, and other flour products. Two or three corn tortillas, at 50 calories each, are more than enough for most people to consume at one sitting. Flour products can be allowed for special occasions, but not for daily usage.
http://www.drmcdougall.com/misc/2005nl/ ... ushing.htm
Beans: Keep consumption of beans to about a cup a day, but you can double that, if you had no beans the previous day.
Fruits: Keep fruits to one or two a day. For maximum weight loss you should avoid all juices and dried fruits, and keep the fresh fruits to a minimum. Fill your refrigerator and bowls on your kitchen counter with vegetable treats like baby peppers, green pea pods, jicima, broccoli, and/or carrot sticks. Readily available boiled potatoes are also helpful and very filling – make them even more inviting with your favorite oil-free dressing or salsa.
Sweeteners: Not found in above newsletter, this is from Jeff. Avoid agave nectar via a Jeff response on the subject
(Oh boy, yet another thing to toss!)
http://jacknorrisrd.com/?page_id=904
Menus: Find three to nine dishes you have time to prepare daily and enjoy – and make these over and over again. Make large batches of these items – put some in the refrigerator and package some for the freezer. However, if monotony bores you, and instead, you like variety, we have over 2000 published recipes and a thousand of them fit the Maximum Weight Loss Program – so enjoy!
LIST OF MCDOUGALL APPROVED PROCESSED FOODS[/b]
https://www.drmcdougall.com/health/educ ... ged-foods/
Letha's Great MWL Guidelines Summary w/ tons of links:
viewtopic.php?f=5&t=10076
Letha's List of MWL Recipes 2009 /b]
viewtopic.php?f=5&t=10076
viewtopic.php?f=5&t=10076
This is the link for the Main Program not MWL, but it is good for the main ingredient types, though some are excluded from MWL as in the above-listed parameters.
http://www.drmcdougall.com/free.html
LOW FODMAP DIET FOR IRRITABLE BOWL SYNDROME
Monash University - Austrailia
http://www.med.monash.edu/cecs/gastro/fodmap/
Patsy Catsos - Fodmap Free (FF) Products
http://www.pinterest.com/pcatsos/
Mandatory Recipes for Me:
fodmap friendly vegetable stock
From ME - I do this in the Instant Pot and it takes just 30 mins start to finish - so I will update this to IP when I have time. also the FODMAPS folks are University of Australia so of course this is metric
Did you know many brands of store-bought liquid stocks or stock cubes may contain gluten, lactose, yeast or flavour enhancer? Did you know that most stocks also typically contain onion and garlic, culprits for those who are sensitive to FODMAPs?
Our simple FODMAP Friendly Vegetable Stock recipe is full of aromatic vegetables and fresh herbs that enhance the flavour of your savoury recipes. To infuse more flavour into your FODMAP Friendly Vegetable Stock we have used aromatic vegetables, fresh herbs and the addition of fresh chives for extra flavour.
Why not make up a large batch every now and then and freeze in portion sizes for ready to go stock. Making your own stock is a great way to add nutrients to savoury recipes.
Recipe:
FODMAP Friendly Vegetable Stock
A very simple vegetable stock recipe with fresh aromatics omitting onion and garlic.
Ingredients:
4 stalks Celery, roughly chopped
3 large Carrots, roughly chopped
1 Turnip, Parsnip or Swede, roughly chopped
3 Bay Leaves
1/2 bunch Fresh Parsley
2 sprigs Fresh Rosemary
2 sprigs Fresh Thyme
1/2 bunch Fresh Chives, chopped
5 Whole Black Peppercorns
Pinch Pink Salt
4 Litres Cold Water
Method:
In a large soup pot bring all ingredients to the boil.
Reduce heat to a simmer and cook uncovered for 2 hours occasionally skimming the surface for foam-like impurities that rise to the surface.
Pass the stock through a fine sieve. Discard vegetables and herbs.
Allow to cool. Refrigerate or freeze in portions.
Make It Personal:
Adjust ratios of vegetables and herbs to liking.
Recipe Tips:
To enhance sweeter and more developed flavours, sauté vegetables in olive oil for a few minutes prior to adding water.
Use cold water to extract the most flavour out of your vegetables
INSTANT POT COOKINGOK a shout-out to our friend Wee Speck AKA Nancy, she told me her two favorite time savers are her Instant Pot Pressure Cooker and her Roomba Robot Vacuum. OMG, is she ever right - these things are changing life as I know it with fibromyalgia! It took me a while to save up, get some Xmas gift cards and hit a sale before I could wrangle the expense of these items - otherwise this would have been a total cost of about $1,000. But I ended up spending only $300 in the long run. My highest recommendation on the Instant Pot: it's highest quality, it replaces 7 other appliances/cookwares and it's safe as sleeping is for most folks and it saves enough kitchen time that I am making progress on other areas of my life now.
http://instantpot.com/
https://www.youtube.com/channel/UCVDhz2 ... rdZ3eENusQ
http://instantpot.com/cooking-time/fres ... vegetable/
http://instantpot.com/making-vegan-yogu ... stant-pot/
http://www.lanimuelrath.com/recipes/my- ... er-review/
http://blog.fatfreevegan.com/tag/pressure-cooker
http://www.hippressurecooking.com/50-ve ... r-recipes/
http://theveggiequeen.com/2014/01/new-i ... adventure/
https://www.youtube.com/channel/UCzreeL ... oqhG9OnqIQ
https://www.youtube.com/channel/UCqCm8Q ... flA/videos
http://blog.fatfreevegan.com/2007/03/collard-greens-and-white-bean-soup.html
Collard Greens and White Bean Soup
1 to 1 1/2 pounds collards, tough ribs removed and chopped (can substitute kale, chard, or other greens)
1 large onion, chopped
2 ribs celery, chopped
2 carrots, sliced about 1/4-inch thick
4 cups fat-free vegetable broth
1 teaspoon thyme
2 15-ounce cans white beans, drained (I used Great Northern beans)
2-4 cups water or vegetable broth
1/2 teaspoon thyme
1/2 teaspoon oregano
1/8 teaspoon chipotle chili powder
1/4 teaspoon red pepper flakes
salt and freshly ground red pepper, to taste
vegan Parmesan (optional)
Heat a little water (about 2 tbsp.) in a pressure cooker and add onion. Cook until onion is tender, about five minutes. Put the next 5 ingredients into pressure cooker and seal. Bring to high pressure and cook for 5 minutes. Remove from heat and release pressure manually. (If cooking without a pressure cooker, cook covered in a large pot until collards are tender, about 30 minutes.)
Add the beans, 2 cups of water or broth, and the remaining seasonings (except Parmesan). Simmer for at least 20 minutes to allow flavors to combine. While cooking, add additional water or broth if the soup seems too dry. Serve topped with vegan parmesan.
Makes 6 servings
Each serving, without parmesan, contains 205 Calories (kcal); 1g Total Fat; (4% calories from fat); 13g Protein; 39g Carbohydrate; 0mg Cholesterol; 44mg Sodium; 11g Fiber
Susan Voisin and Fatfree Vegan Kitchen
blog.fatfreevegan.com
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