Re: The Behavioral Path to MWL Success - January 2023 Group
Posted: Sat Jan 07, 2023 2:03 pm
1. Start each meal with a soup and/or salad and/or fruit.
Yes
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert
Yes
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 eliminate them.
Yes
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).
No, a Christmas gift of roasted cashews, so calorically dense, derailed me. Everyone had gone, and the festivities for the holiday season had ended, but there sat the beautiful unopened jar of nuts. It was from my daughter - her attempt to give me something healthy. So first, I had one cashew, then a couple more. I usually consider nuts 'not-for-me', and we always have several types of nuts in a drawer in the fridge...but they are raw and unsalted and don't appeal to me. But this was different: roasted and salted and, most important, a gift, which made it challenging to put these cashews fully into the 'not-for-me' category: but oh my gosh, these have far too many calories and too much sodium to even think of as a healthy food.
6. Eliminate any added oil.
Yes
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.
Yes
8. Don't drink calories (especially from juices & sugar-sweetened beverages).
Yes
9. Follow these principles, eat whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself
Yes
10. Avoid being sedentary; do at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, light exercising (focusing on keeping my shoulder, elbow, and fingers strong and flexible) and walking. I'll wear a cast on my wrist for about six more weeks.
I still love this quote, so here it is again!
Yes
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert
Yes
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 eliminate them.
Yes
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).
No, a Christmas gift of roasted cashews, so calorically dense, derailed me. Everyone had gone, and the festivities for the holiday season had ended, but there sat the beautiful unopened jar of nuts. It was from my daughter - her attempt to give me something healthy. So first, I had one cashew, then a couple more. I usually consider nuts 'not-for-me', and we always have several types of nuts in a drawer in the fridge...but they are raw and unsalted and don't appeal to me. But this was different: roasted and salted and, most important, a gift, which made it challenging to put these cashews fully into the 'not-for-me' category: but oh my gosh, these have far too many calories and too much sodium to even think of as a healthy food.
6. Eliminate any added oil.
Yes
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.
Yes
8. Don't drink calories (especially from juices & sugar-sweetened beverages).
Yes
9. Follow these principles, eat whenever you are hungry until you are comfortably full. Don't starve yourself, and don't stuff yourself
Yes
10. Avoid being sedentary; do at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, light exercising (focusing on keeping my shoulder, elbow, and fingers strong and flexible) and walking. I'll wear a cast on my wrist for about six more weeks.
I still love this quote, so here it is again!
“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 if 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