Why We Eat (Too Much) thread 6

[TheLeadbetterLife]

Whoops, we let thread 5 get away from us a bit there...

I'm going to boringly copy-paste the previous thread opener, because it's too hot to be imaginative.

Welcome to thread 6 of discussion, encouragement and advice inspired by the book Why We Eat (Too Much), by Dr Andrew Jenkinson.

The basic principles of this "diet" (it's not one in the traditional sense, as it's meant to be a permanent set of changes), are as follows:

Cut out ultra-processed food

Massively reduce sugar, carbs, refined flours and wheat

Eat a wide variety of vegetables, whole grains and fruit

Eat full fat dairy and other healthy fats like extra virgin olive oil

Improve the ratio of omega 3 to 6 by eating greens, fish, eggs and grass-fed meat, and cutting out ultra-refined seed oils

Important lifestyle changes include getting plenty of rest, relaxation and sleep, as well as taking a moderate amount of exercise (or more, if you like that sort of thing).

You don't need to count calories (in fact, you shouldn't), though it may help to count carbs or glycemic load, at least to begin with, until you get the hang of it.

Some of us share recipes by following each other on Copy Me That - www.copymethat.com/recipebox/the-leadbetter-life/6661160/

As well as the book mentioned in the title, the principles are similar to those espoused by the likes of Rangan Chatterjee, Robert Lustig, Tim Spector and Michael Mosley.

There are many successes on this thread, and the main thing is that we are aiming to make permanent, sustainable changes to adjust our weight set-points downwards.

Join us!

I have got rid of the scales, but I've never been hooked on them the way pp describe, so I'm probably not a good example. I've had on-off phases of scales ownership throughout my life.

What I was trying to do was get out of the diet mentality altogether. I am monitoring my weight via waist measurement (to avoid gaining the dangerous visceral fat) and the fit of my clothes.

I'm such a glutton though, I don't think I'll ever be able to not think carefully about what I eat. I'll always have to actively restrain myself. I suppose once bad eating habits and the diet mentality are locked in, it's just far too much mental effort to try to correct them. Especially once you've got to a point where you're more or less happy with your weight and are healthy (which is pretty much where I am now).

Oh bums. I'm struggling to get back on track. Can I have your wise words please? It's frustrating because I know how much better I feel when I eat this way!

Hi @stilldumdedumming what is derailing you?

I had a toast, more toast, and pasta day yesterday and the scales slapped me in the face with a 3lb increase overnight (water retention I know but from experience it stays unless I tackle it) so I have been a good girl today!

@stilldumdedumming - I've had lots of journeys into the weeds too. I could draw a detailed map. Do you know what caused it?

If you've gained, it will come off again, and the many other benefits kick in very quickly. It's easy to remain motivated. Getting started is the hardest part.

This is what I do:

Bite the bullet and either get on the scales or have a measure. ( I always gain when I go off track)

Discard, give away, or freeze any food that's likely to cause a real issue,

Think of some tasty meals from your repertoire that you previously loved and build a rough meal plan for the next few days around those.

Go shopping for fresh veg and protein so your fridge is visibly full of All the Good Things.

Do what you need to do to get good quality sleep. Being tired creates false appetite.

Drinking lots of water is also helpful, although I am not one of those who wanders round sucking from an enormous bottle all the time.

See if any obvious triggers come to mind and try to remember them for next time. ( This one is more an aspiration than a success for me I'm afraid )

Thank you! I did read yesterday but it was very busy.

Yes triggers is the thing because that is what happens. I'm coming off HRT. I'm pissed off because I can see the benefits. But the side effects for me are awful. The prescribing nurse I saw for a review was ok but ultimately shrugged her shoulders. And I'm bleeding like crazy for the first time in about 6 years.

I went on holiday and never really recovered. So the odd slice of pizza, toast, etc crept in. I have also completely given up alcohol and I know from experience that those first few weeks are a bit tough. So looking objectively all is not lost.

But I think the realisation that my walking is unlikely to be fixed and that HRT is unlikely to help me has knocked me a bit.

That sounds really tough @stilldumdedumming . Sympathies

Didn't quite follow your last sentence about walking?

Take care.

Oh I have a neurological condition where my face hand and leg are twisting inwards. I can't control it and the leg in particular has got a lot worse in the last 6 months. Although I noticed my hand and face were getting worse yesterday. Not bothered about my face and my hand is manageable but I'd love to be able to walk again. I can manage a bit slowly and I have a brace but it's exhausting and frustrating.

@stilldumdedumming

Sorry about those empty posts- was sending you some flowers 🌺

Sorry to hear of the various trials and tribulations gang.

I doubt it’s much consolation but I’m going through something of a mental breakdown myself at the moment.

I spent two whole days in bed at the beginning of the week, constantly watching TV because every time I stopped all these intrusive thoughts instantly flooded into my brain:

ADHD explains pretty much all the problems I’ve had my entire life, but it feels like a curse. I had so much potential but I’ve achieved so little. Everything I do achieve requires every atom of energy and brain power, so I can only ever do one thing at a time (weight loss, regularly exercising, renovating, gardening, performing well at work, chores) and everything else goes to shit.

The medication for ADHD is amphetamines, which will surely fuck up my sleep even more, bringing me ever closer to diabetes / heart attack. So I don’t want the medication.

I’ve realised that the times I have achieved something I’m proud of, it’s been when the environment around me has been taken care of by others, so I didn’t have to make my brain juggle running a household as well as working.

I will therefore never achieve anything again.

I feel furiously angry as well as devastated about this. To me it’s obvious that the post-industrial nuclear family model of society is deeply flawed. If we lived in tribal groups I could be useful and productive, but I’m just this empty shell of a person taking up space and contributing next to nothing.

I didn’t sleep for two days because my head was full of these thoughts to the extent that if I stopped watching TV I burst into tears. I had to distract my mind with the stories.

ADHD apparently makes one prone to catastrophising. Huh.

I’m shattered, but I’m going to get out of the house and walk on the beach for a bit this afternoon.

I’ve got a yen for sausagemeat for some reason, so I’m going to defrost some pork and make meatballs and scotch eggs this weekend.

@TheLeadbetterLife I hope this fug passes soon. I can so identify with only being able to achieve one thing well at a time.I think I said before I also suspect adhd in my own behaviour and the tendency to catastrophise. I visited elderly parents at the weekend and that set me off big time! Also let me to eat lots of bread and cake!

I keep wandering off track but keep coming back which is good I suppose. The sugar is the toughest.

@TheLeadbetterLife I am so sorry you're suffering.I've just come through a dark patch myself and I know how black things can get.

Maybe you're being too hard on yourself. It sounds like your work life has been immensely stressful and life has been a bit chaotic recently. Perhaps your body and mind desperately needed a break - but your mind is refusing to switch off.

I won't offer any platitudes, save to say that sometimes it's a matter of riding things out and waiting till some sort of spark returns, enabling normality to filter in again:bit by bit. It's great that you posted. I tend to isolate myself and go AWOL - which is not helpful.

Meatballs and scotch eggs sound fabulous by the way. I'd love to see the recipe if you want to post one on Copy Me That.

Oh I couldn’t have posted at the start of the week. I isolate and go AWOL as well.

Anyway.

The meatballs are Delia: https://www.deliaonline.com/recipes/international/european/italian/meatballs-with-spaghetti-and-fresh-tomato-sauce?amp

The scotch eggs are from an old cook book. I’ll try to add both recipes to Copy Me That when I can.

Those both look great @TheLeadbetterLife - thank you - will give them a try.

I had roast leg of lamb last night from the local butcher. Unusually, the taste just wasn't there. And I also slightly overlooked it too, despite going by the letter of Hugh F-Twittingstall's method which is usually foolproof- sear first, turn right down, then rest the hell out of it.

Oh well, win some, lose some I guess.

I've had to start including bananas and rice in my plan for bulk because I'm having tummy issues as a result of some pills I am taking.

I don't normally eat bananas but I've found that as long as I don't have it on an empty stomach I don't get a sugar crash. I've always been a bit unsure on the rice - will need to check the book again. No adverse effects so far.

Rice is fine if I remember, like potatoes: I was surprised to hear recently that white rice is healthier than brown rice: Although brown rice contains more vitamins and minerals, it also has high level of phylates which prevent absorption of the vitamins and minerals: It's also quite tough on your gut: The best rice is in fact a parboiled white rice like Uncle Ben's - a lower glycaemic load and fewer calories

White rice is my main carb!

Ooh that's nice about the rice ! I am having wild rice - the microwaveable kind for speed, or a mix of wild and basmati. I notice am feeling fuller with the banana and rice additions. It's probably helping stamina wise too.

I love wild rice! So nutty and satisfying. It takes forever to cook though (on the stovetop at least)

Quick question everyone, I'm struggling to find family meals to suit everyone. What's the view on something like wheat free lasagne/pasta?

@blessedarethequichemakers I don’t know how good my advice will be because I’m still relatively new to this way of eating but what about using courgette slices instead of the pasta in a lasagne?

Posted too soon! I know that Tesco wheat free pasta has emulsifiers in it, so I would avoid anything like that.

@blessedarethequichemakers will they eat rice? Curry or casserole with rice would be good.

I am personally finding I can actually eat pasta several times a week without losing my set point (it's bread and pastries that really throw me off) so you may find once or twice a week regular pasta is ok, especially if you do proportionally more sauce and less pasta.

I have also had chickpea pasta which is slightly weird but strangely satisfying.

We quite often have grilled meat with salad and fries. I actually do get commercial fries with all the additives but it's also quite easy to make your own.

I've never found a decent pasta type alternative to the real thing. They are either cardboardy or taste vile. Or both.

Spiralised courgette is a really good option ( though not of course for lasagne) You can get really cheap, small spiralisers from Amazon.

I get a childish pleasure from squirling it round to create the courgetti.

I fry mine in butter and add lots of garlic, and serve with bolognaise sauce or whatever you fancy. Also lovely with grilled meat and fish.

I think I've hit a previous set point after some great and ominously rapid progress so need to be careful for a while, especially as I have two tea room visits and two nights' b and b coming up!