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REJ7777's Photo REJ7777 Posts: 6,964
10/24/19 7:22 P

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Hi White, I too will be concentrating on a daily salad for lunch. I've been eating fewer greens because I've been trying to eat more of the regional seasonal vegetables, which at this time of year is more squashes than greens. But I find that nothing works as well for me as a big salad for lunch. Savoury oatmeal for breakfast and a large salad for lunch. Today I had a huge kale and broccoli salad. Yum! Yum!

Hi Jazz, When getting used to Stevia, it's important to remember how very sweet it is. Just a couple drops, or a few grains will do. If there's too much I find that it doesn't taste good. It tastes bitter. Of course, getting used to eating our food without sweeteners is ideal, but I agree with you that a bit of real sugar is better than artificial sweeteners.

No matter how slow you go, you are STILL lapping everybody on the couch.


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JAZZEJR's Photo JAZZEJR Posts: 22,693
10/23/19 9:51 A

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Now that it's turning cold in the midwest, I'm leaning heavily on the veggie/bean soups. My salads have gone back to being pretty basic; it's probably time to fix a half-week's worth of loaded chopped salad.

I had been having 2-3 cups of green tea daily -- no dairy, (much), and no sugary snacks (seldom). But I never like my tea or coffee straight... with the tea, I like lemon & and with the decaf coffee I use the powdered creamer and sweetner with both. Well, I had been substituting Splenda. Of course we're always told the artificial sweetners are not the best thing, but are not given any details about why. A few weeks ago I saw several articles saying that Splenda wrecks the good bacteria in our microbiome (gut) and causes us to gain weight!!!!

So now I'm just having lemon slices in warm water... nothing else. I've gotten used to it, but not to tea or coffee with no sweetner. When I occasionally have coffee, I just use sugar. It's only 16 calories per teaspoon. I guess I'll eventually have some green tea with sugar too. And I'm TRYING to adjust to stevia.... It's a shame... and a lesson... that all the man-made stuff turns out to be bad for us.

Edited by: JAZZEJR at: 10/23/2019 (10:02)
Jonnie

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~Henry Ford

Nothing tastes as good as skinny feels.
~Kate Moss
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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/21/19 4:05 P

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Made a salad for lunch today.

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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/20/19 11:43 A

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I decided that my best choice for the rest of this month is to focus on eating a salad for lunch. I am used to having soup with my lunch but it would really be better if I focus on salad for lunch and have soup and other foods with my evening meal.
This will also help me to ensure my husband gets to eat more greens and beans.

Edited by: WHITE-GREEN at: 10/20/2019 (11:44)
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REJ7777's Photo REJ7777 Posts: 6,964
10/20/19 9:56 A

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Hi Em. The sugar spikes are definitely better now that I'm a nutritarian than when I was obese. In fact, a spike now might not be much higher than what my "normal" blood sugar used to be... plus I'm no longer taking ANY diabetic medications. (I was taking 3 different ones at one point.)

BTW, when is your race?

Coffee is a tough one. Wishing you success as you continue to tweak and improve... and improve... and improve!

Edited by: REJ7777 at: 10/24/2019 (19:11)
No matter how slow you go, you are STILL lapping everybody on the couch.


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/18/19 3:22 P

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I have been really happy with my eating- my next thing to tackle is to eliminate or really limit coffee. I have 1 big mug of it- I think about 10 ounces and then I make another- and end up drinking 1/2 of it

I think I will feel better over all without it. I might switch to a cup of tea to begin

Wanted to wait until after race to begin that

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/14/19 6:33 P

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I have heard that about wheat too- being different in different countries. I try to vary the starches and always try to have sprouted wheat and if I can find them and can afford it other sprouted grains too- I don't have time to sprout them myself..it is possible eating this way to spend ALL your time in the kitchen which if that is your bliss -great but lol I think many of us want to get out of it most of the time-

REJ- I do know what you mean about metabolism. It is getting back to normal now- I have had trouble with that - partly just because I am the oldest of 6 and did not have a ton of food back then- was 100 pounds when I graduated high school.
Then was able to find out about food. I had broccoli for the first time in college

-but yes I do just find allowing myself to not be too strict with grains - going over on one day and under on another is ok. I do over eat grains IF I put salt on them. I used to eat white rice with butter and salt- and eat and eat and eat it..-when the kids were little figuring hey it is healthy- it is rice! lol

Anyhow - the trouble mostly began after having kids- I actually did not gain that much weight BUT wanted to lose it fast and that is when I began all the dumb diets and the yo-yo effect came about. So what started out as having 10 pounds to lose became 50 over time with me losing the same 10 - I am steadily getting there now that I have FINALLY stopped dieting and decided this is the way I eat..if I drift off I get right back on with the next meal

Sounds like you know what is best for your body REJ . I wondered does it spike less as you follow this plan?

Today was a good day- checked all the boxes.

Edited by: LETSGOPLAY at: 10/14/2019 (18:41)
~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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REJ7777's Photo REJ7777 Posts: 6,964
10/13/19 12:07 P

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I think that someone who hasn't struggled with food addiction or diabetes or ruined her metabolism with unhealthy eating all her life (like I have), can often "afford" to eat more grains. I find it more satisfying to eat higher starch foods like potatoes, bread or pasta, but my blood sugar spikes so easily. (probably because I eat too much of them when I do eat them) I remember having a nice big bowl of pea soup and having my sugar spike to 17 mmol/l (306 mg/dl). It shouldn't go above 10 or 11 after meals. No more big bowls of pea soup for me! (But sometimes I do cook a few split peas with my beans.) I feast on beans because they don't cause the same sugar spikes. I'm hoping that with time my body will become healthier and will be able to autoadjust like yours does, Em.

I had heard that oftentimes, wheat in the U.S. has more gluten than in other countries, White. But from what you write, I see it can be a problem in other countries too. I'm not allergic to gluten, but I may be gluten-sensitive. I'll have to try different types of whole-grain breads (wheat-free) and see if that makes a difference.

No matter how slow you go, you are STILL lapping everybody on the couch.


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/12/19 12:00 P

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Starches are limited- but what I find is one day I may go over- a bit say a starch at every meal and then the next day I don't have much or even any- it can depend on what I feel like eating which if those choices are good whole food plant based ones and plenty of veggies I am fine with

So for example I had about 4 servings as I had porridge - 1/2 cup for breakfast and then lunch I had a bean burger in ezekiel bread- 2 slices and had sweet potato with dinner
Today- smoothie
and then lunch is a salad with a chickpea and cabbage soup and spaghetti squash for dinner and so practically none

Edited by: LETSGOPLAY at: 10/12/2019 (12:01)
~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/12/19 6:17 A

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Edited by: WHITE-GREEN at: 10/17/2019 (13:42)
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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/11/19 3:59 P

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I hear you REJ with regard to continueing with bread, hungry or not!
I am thinking that it probably has to do with gluten (wheat). I've been eating gluten free (for most of the time) for 1.5 years now. I am at times tempted to overeat the gluten free bread - but not nearly as much as I was tempted to overeat on bread / wheat products when I still ate gluten.

The gluten is what makes bread so tasty (at least, to me). I never long for gluten free bread the way I longed for wheat bread. When my husband eats it at times I can still get grumpy because I can't (well, won't) eat it! I almost envy him when I watch him eat his wheat buns!
However knowing that eating wheat means I will again get tummy aches and more foot pain makes it easier now to avoid it. So far, anyway.
Cutting out gluten meant feeling truly bad, emotionally, in the beginning. I read 'Wheat Belly' and while the diet the author suggests is not for me I was amazed by what he wrote about the impact of wheat on mental health. Wheat / gluten gives me some sort of euphoric feeling, almost a bit like sugar does.

Edited by: WHITE-GREEN at: 10/11/2019 (16:01)
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REJ7777's Photo REJ7777 Posts: 6,964
10/10/19 6:04 P

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When we aim to eat a nutritarian diet, we're aiming for a 10 on 10. Dr. Fuhrman has said that people often criticize him "No one will do it." He says that he teaches people what the "best" is, and then what they choose to do is on them, but that at least he has told them what the BEST is. It makes me think of the saying: "Aim For The Stars, If You Fail, You'll Land On The Moon." I'd rather aim for the stars and sometimes fail than to aim for nothing and reach it every time.

I've been staying away from bread, except for yesterday when I was invited to breakfast at the restaurant. Except for that, I haven't bought any bread so I haven't been eating any. Bread, pasta, pizza are all trigger foods for me. I just love them! I've referred to myself as a carb-o-holic. Because I like them so much, I can continue eating them when I'm no longer hungry AT ALL. So I overeat. And I get fat. And my blood sugar spikes up. emoticon Because it's a trigger food, I have to be REALLY careful about having some at home.

No matter how slow you go, you are STILL lapping everybody on the couch.


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/10/19 4:20 P

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oh yes salt.. I love it but am doing much better- avoiding it by using lemon on food and I amusing miso. Dr. Greger says it is ok..forgot why!
-if I get time I wqill check on why
Anyhow using a no salt mix too

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/10/19 3:21 P

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I only realized just now that I FORGOT to mention 'NO SALT" in the rules in the original post. That must a Freudian slip!!!

I feel like I made a lot of progress compared to my lifestyle in the past. But I'm not doing ETL to a T, though I love it it's like I cannot do it, or not in this period of my life.

Edited by: WHITE-GREEN at: 10/10/2019 (15:55)
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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
10/10/19 3:14 P

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Sorry I haven't been here, my life is overwhelming at times.

So glad to see all of you post. Good job!

REJ, do you know WHY it's hard for you to avoid / limit the bread and grains? Would it help to think about why it's hard and maybe find ways to make it easier?
I know that for me, bread is so 'easy', I am so used to having it (all my life) and it's a lot easier to have bread than to make more soup or a salad, or other ETL foods. So that is one reason why I will often grab bread instead of something else. I'd be interested to hear what it's like for you.

Edited by: WHITE-GREEN at: 10/10/2019 (15:16)
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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/9/19 10:44 A

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when weatherr gets cold I like warm beans on my salad

Doing good with everything. I am also slowly getting coffee down to 6 ounces black. I'm good with that

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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REJ7777's Photo REJ7777 Posts: 6,964
10/7/19 4:47 P

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No grains today, unless a bit of corn in my chili counts for grains.

Also ate a big salad for lunch. I realized that I need to up my greens. I've been eating lots of other types of Fall vegetables, but I find that having a large salad for lunch has been one of the keys of my success, so today I made sure to stock up on kale, cruciferous veggies and lettuce.

No matter how slow you go, you are STILL lapping everybody on the couch.


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REJ7777's Photo REJ7777 Posts: 6,964
10/6/19 11:37 A

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I need to refocus. I've been eating too many grains. I ate the last slice of whole-wheat sourdough bread this morning, and do not plan on buying more at the moment. I did get some sweet potatoes. I want to see if I can manage those better than bread. I also want to verify how they affect my blood sugar. I want to be as strict as I need to be to work the program, but also flexible enough to make it livable in real life.

No matter how slow you go, you are STILL lapping everybody on the couch.


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/5/19 11:27 A

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Been doing good for me with fruits- 3. I like fruit but I don't normally have more than that and I think that works for me
Nuts and seeds- good!
Alcohol- had some wine after a family meeting- good stuff going on but big decisions and just had some red- but after it I do think Dr. Klaper and Dr. Goldhammer are right. Really no room in a healthy diet for any. I am leaning in that direction which can be odd in our society..although- actually I do see it as a growing trend. Could be wrong about that. Not sure. Not that it matters what others do anyhow. Only matters to choose healthy for me.

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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PASSIONATETIGER's Photo PASSIONATETIGER SparkPoints: (132,642)
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10/4/19 3:17 P

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Just seeing this on 10/04 friday and thank you for the guidelines.
I have been working toward this on my own up until now.

p tiger

Dale
Care Enough About Yourself! Honor the Passionate Tiger in You
with Grace and Self Esteem. Refresh yourself with high personal
regard and live happy, joyous and free!

Columbia, Maryland


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REJ7777's Photo REJ7777 Posts: 6,964
10/3/19 7:57 P

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Still struggling with my grains. My goal is to not eat more than one slice per day. Today, I had three slices. Yesterday I did have only one, and the day before I had two. Something to work on!

No matter how slow you go, you are STILL lapping everybody on the couch.


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REBCCA's Photo REBCCA SparkPoints: (483,092)
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10/2/19 5:34 P

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On most days it has become a habit to include the recommendations and as for the 'do not eat' list, number 9 is one that will likely not happen as far as I can see as emoticon coffee emoticon The rest of the avoid list is easy to avoid.


"'Enough' is a feast. Buddhist proverb


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REJ7777's Photo REJ7777 Posts: 6,964
10/1/19 4:10 P

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I'm glad to say that I'm hitting most of those "dos & don'ts" on most days. I'm also enjoying the results of my smart choices. I'm at my lowest weight in DECADES, and I have lots of energy for a 69-yr. old. To be honest, I've only lost 3 lbs. in the last 8 months and I'm thrilled with it! Every other time I've tried to lose weight, I would always start to gain it back after a few months. This time, I'm still losing (howbeit very slowly) after 2 years of nutritarian eating. So, even if I lose only 1 lb in the next 6 months (or just maintain), I consider it a win.

I do struggle with grains (bread) though, and sometimes I eat more than I should of healthy foods. So for the month of October, I will not have more than one slice of whole-wheat bread per day and I will be extra careful to stop eating when I feel satisfied.

No matter how slow you go, you are STILL lapping everybody on the couch.


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LETSGOPLAY's Photo LETSGOPLAY Posts: 11,854
10/1/19 10:37 A

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I am going to pick 3
Eat more fruits-#6
Nuts& Seeds- #4
Alcohol- # 11 -going to go without for October

emoticon for the challenge!

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,014
9/30/19 4:37 A

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Join in our October Challenge!

Here's how it works:

Take a look at the nutritarian guidelines.

1. eat more salad (at least 1 salad as your main course, daily)
2. eat beans daily (at least 1/2 cup)
3. eat one large serving of steamed green veggies daily
4. eat at least 1 ounce of nuts & seeds daily
5. eat mushrooms and onions everyday
6. eat three fresh fruits daily.

Then there are also the 'do not eat' rules such as:
7. Avoid junkfood.
8. Avoid sweets and refined sugar.
9. Avoid cafeοne.
10. Avoid soft drinks.
11. Avoid alcohol.
12. Avoid or strongly limit animal foods.
13. Avoid salt.

Pick the two (or three, if you want) rules that are the hardest for you to follow.

This next month post on this thread how you did with those rules, and do your best to improve. Post daily if you want but post at least once a week!

Are you in? Which rules will you pick to work on?

Edited by: WHITE-GREEN at: 10/10/2019 (15:22)
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