More of what you want

If bread is what you like, then go ahead and have more this year. A lot more!  In his latest newsletter Dr. John McDougall (I am a big fan!) digs up a study from way back in the 1970's. 

This 1979 Michigan State University study found that 16 college-age men who added a whopping 12 (twelve!) regular slices of either white or high-fiber bread to their daily diets, lost between 14 to 19 pounds  over the next eight weeks. There was no change in their physical activity or exercise. Their health also improved with rapid and significant drops in cholesterol levels. 

What to make of this?  Starch is your friend, not your enemy.  Eat more of it and it will crowd out other unhealthy, fatty and cholesterol-laden animal products.  Don’t like bread?  The go ahead and add several cups of steamed rice, boiled corned, mashed potatoes (no butter!), baked sweet potatoes, cooked beans, peas or lentils or boiled spaghetti noodles. 

I won't be adding that much bread to my diet, but will definitely shift some more calories into either  whole wheat or rye or pumpernickel bread.  We will just have to see how that works out, I guess!

Day 24 on the 100 Days of Weight Loss is about eating for satisfaction.  I often catch myself eating something and then immediately starting to look around for something else.  The trick is to eat slowly, pay attention to the bites and to appreciate your food.  Chewing properly - a lot more than usual - will also help with this.  To appreciate the flavors and to be satisfied, you don't necessarily have to eat a big amount of anything.  Just be mindful and actively enjoy the experience, rather than just plowing through it unthinkingly.
 
Weight this morning:  172
Body fat percentage:  24%


Jan 3:
4 miles easy with the dogs in the am and 3 X 1-mile repeats (around 7:40 pace) at Rice University Track.  It was nice being back on the track again.  Tyson Gay was there too!!  I really miss my weekly mile repeats and will definitely try to make it a regular part of my week this year.