Moderators: JeffN, f1jim, carolve, Heather McDougall
I don't think that victory is a small one, Holly! I think the mental and emotional aspects of practicing this pattern of behavior within the context of our society can play a big role. Kudos to you on that victory!Hjklost55 wrote:But the victory in it was… I struggled with the emotional side of it that evening, but the next day, I was right back on track. When in the past that could has sent me off the rails for days, maybe weeks. SO….. small victory.
Enjoy the beauty and serenity!Hjklost55 wrote:I do have some different challenges here in the summer location. But will take them one day at a time, and plan ahead with my food so not to get caught up in the food drama.
Sounds like a great idea; the more you can make the recommended foods readily available and easy to access in that new and unfamiliar environment, the better support for your adherence. Speaking as someone who has abstained from consuming alcohol for quite a number of years, I've had pretty good success "fitting in" with soda water and a twist of lime. When it is in your hand, no one can tell what exactly you are drinking.Taters wrote:I plan to hit a grocery store when we arrive so I have food ready for me when I'm hungry.
Seems like exactly the right attitude!Taters wrote:This week I'm going to continue to think of any other things I can do to set myself up for success.
A lovely quote, and apropos, as well. Onward!Gimmelean wrote:One of my favorite quotes is “ Rest not from duty, but find rest in it”.
Enjoy!Noella wrote:it feels really empowering to make my own well-being a top priority.
Mark Cooper wrote:An interesting study to read about this week; some of you may already be familiar with this, but it still feels relevant to me.
The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes(link is to Jeff's discussion post).
A few points that seem particularly notable from Jeff's discussion: These dietary recommendations look a lot like MWL, don't they?JeffN wrote:Here is the recommended food list
Looks a little like the MWL
Significantly,JeffN wrote:"This randomised controlled trial compared a 12-week WFPB dietary programme to normal care alone. The intervention led to significant and sustained BMI and weight reduction at all measurement points compared with the control group. To the best of our knowledge, there are no randomised controlled trials that have achieved a greater average weight loss over a 6- or 12-month period, without mandating regular exercise or restricting total caloric intake. The key difference between this trial and other approaches to weight loss was that participants were informed to eat the WFPB diet ad libitum and to focus efforts on diet, rather than increasing exercise. The mechanism for this is likely the reduction in the energy density of the food consumed (lower fat, higher water and fibre).
Something else that I think is important to recognize, is that the intervention wasn't just conveying the list of food recommendations.I think this sort of ongoing education, support, assessment and community-building is an important piece of the puzzle for lasting success.The intervention group attended 2-h evening sessions twice-weekly for 12 weeks. We ran sessions at a local polytechnic, incorporating a chef-guided cooking tutorial and presentation by doctors, with a discussion. Special events included screening the documentary 'Forks Over Knives' and an accompanying film endorsing the WFPB diet; discussion sessions; restaurant meals; quiz night; potlucks; and graduation ceremony.
It can be really hard to do, but I would very much encourage you to try focusing your framework for success on ADHERENCE to the recommended pattern of behavior across a substantial span of time, rather than episodic feedback from the scale.trueunity wrote:This week over-all has been pretty good. I have had a lot of self doubts, I'm highly self critical, I feel like a failure most days, since I can't seem to lose the weight my body is holding on to.
trueunity wrote:I have been really hungry a couple of times this week. But I did not act on the hunger since I'm trying to get the scale to move.
JeffN wrote:The fundamental basic principle of the MWL Program and the principles of calorie density is "whenever hungry, eat until comfortably full of the recommended foods." Because of this, there is no reason for anyone to feel hungry when following our guidelines. The recommended foods are minimally processed starches, fruits and vegetables. The most satiety, short term and long term comes from minimally processed starches and to keep the calorie density low, have them with some non-starchy vegetables. Remember, we do not have to figure out if it is true hunger, appetite, craving, etc. However, to be successful, you have to prepare for success and make sure you have availability of minimally processed starches throughout the day.
At the 10-Day program, the snack room is full of veggies (cherry tomatoes, baby carrots), fruits (apples, oranges) and starches (regular hummus, roasted red pepper hummus, potatoes, Split pea soup, Black bean soup, and Lentil Couscous soup). People choose from both the starches and fruits/vegetables. Choosing just vegetables or fruit will not be enough for most people to feel satiated. 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.
Here is a link to any excellent post from Jeff discussing specifically how to apply the fundamental principles we recommend.JeffN wrote:You don’t have to figure it out or work out it. Only follow the guidelines. When hungry (regardless of whether you may think it is true hunger, appetite, or something else) just eat. Eat of the recommended foods as outlined in the 10 point checklist.
Over time, it will work itself out.
Below are a few articles offering Dr. McDougall's recommendations in regard to hormone dependent conditions, acne, and fertility that may be helpful.trueunity wrote:I'm just confused because all the different plant based specialists say something different as to what the female body needs for good hormone health. I'm struggling with my womanness.
Taters wrote:I have a wedding coming up in a week and a half and I'm feeling a bit anxious about it. We'll be flying out to Milwaukee and staying out there for a week. The groom is my brother in law and knows I eat a "specific way" so he has been working with me to be sure I'm served something that I can eat at the rehearsal dinner and wedding. I'm so grateful for this. I think the anxiety is in relation to the airbnb we are staying in with some of my husband's extended family. Most of them don't know I eat this way and I know there will be lots of temptation along with being outside of my normal environment and routine. I plan to hit a grocery store when we arrive so I have food ready for me when I'm hungry. i'm sure alcohol will be readily available too. I've never been much of a drinker but occasionally have felt the need to fit in. This week I'm going to continue to think of any other things I can do to set myself up for success. I'm all ears if anyone has any suggestions!
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