Report for Week of Sept. 24-30, 2022, -- Sorry, I am late reporting...I was attending an AGM and couldn’t find the time to post.
1. Start each meal with soup and/or salad and/or fruit.
Yes...Trying to keep my fruit to a reasonable number of servings per day.2. Follow the 50/50 plate method for your meals.
Yes...I like this idea and find it very helpful.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.
Yes...I do use a reduced amount.4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes 5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes6. Eliminate any added oil.
Yes7. 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.
Yes10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
I am more active than two years ago, but growth and learning are still needed with point #10
MakeHealthLast/Health1st: I wish you the very best! I agreed wholeheartedly with Mark when he explained his view: “I'm not sure framing things in terms of "off-" or "on-plan" is conducive to success. Try to keep in mind: the prevailing pattern of behavior we maintain over a significant period of time is the key determinant of our results. What that pattern of behavior looks like in the aggregate is what is important!”
Drew: Your steadfast commitment to improving your health is inspiring. Way to go! I send you my best wishes for a successful surgery followed by a speedy recovery.
Beth: Congratulations on your progress with meal planning. I believe that a few days of feeling under the weather after having the Shingles vaccine is well worth it to avoid this long-lasting, severe and debilitating disease. (I had Shingles when I was about 50 years old, survived, and hope never to have it again.)
Stephanie: I just got back from a three-day conference/AGM, and the restaurant at the hotel did a fantastic job of ensuring that all of my meals were wfpb/vegan with no oil added. It was wonderful! I had brought pre-baked potatoes, pre-cooked oatmeal porridge, fruit and veggies with me just in case the meals weren’t suitable, but, happily, I didn’t need to worry. I hope your meal planning for your trip works out well.
I look forward to hearing all about it.
Ejg - I agree with what Mark said, “Hang in there! Setbacks happen, but what is most important is what we can learn from them and how we move forward in their wake to emerge more resilient and better prepared for future challenges.”
BambiS - I think it's terrific that you are organizing, decluttering and feeling less burdened by having fewer unneeded items while learning to organize, prepare for and improve your daily health habits. Way to go!
I had a successful week following MWL while travelling to a professional conference and AGM. I found the courage to request special meals, which worked out well. I believe in having a growth mindset, which means I trust that I can continually learn and improve my abilities. I can focus on developing my abilities to embrace challenges, sustain the effort, and try new strategies. When I notice qualities I don’t like about myself, I try to keep in mind that people can change; that means, yes, I can change for the better.
I’m driving south from BC through Washington and Oregon to get to Bishop, California, to attend my cousin’s funeral. My trip will be for six days starting on Thursday. This is my first trip to the USA since before COVID. I’m excited to see family and happy to go shopping at a USA grocery store and find some of the favourite MWL foods I read about here.
Mark, Wild goose, Jeff and others: If you have a minute and are willing, please help me by listing several of your favourite MWL adherent grocery store products; items that you keep on hand in your pantry/fridge, so I can stock up and take some of your favourite foods, condiments and spices back home. I would appreciate your suggestions. Chances are that the products many of you enjoy using are not readily available in Canada, and many of these are too expensive to order and have shipped across the border. This is my opportunity to buy a McDougall’s dried soup and tPomi tomatoes. Also, which chains of grocery stores do you recommend?
Best regards,
Noella
“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
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Last edited by Noella on Wed Oct 05, 2022 8:59 am, edited 1 time in total.