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Some great reads while you observe yourself with alcohol 🍷
Last week, I published part one (of two) on alcohol with some questions to spark curiosity about yourself. This examination is a fundamental step to creating lasting change. Diet culture programs us to accept rules–this good, that bad, and while it can be helpful to cut things out, it has to be done based on your functioning.
In other words, why is this boundary vital for you? Once you have this clarity, you can move forward confidently with the remedy.
While you do that, here are some pieces I found illuminating.
1. If you read only one thing about semi-glutides, make it this. A scientist breaks down recent, splashy studies with the reality of extreme weight cycling. It puts into words why I'm so glad these drugs weren't available to me during my many years of struggle.
Ozempic = Weight Loss = Better Health? A Dangerous Oversimplification
What they don’t tell you beforehand: Ozempic-fueled weight cycling is the Frankenstein version of yo-yo dieting.
More than half ( 53.6%) discontinued by 1 year, almost three out four (72.2%) by 2 years. These numbers were even more massive for the non-diabetics, two-thirds by year one and four out of five people by year 2.
2. This list might as well be called "Here's what Rebecca eats in a day" because this is my diet except for bread (Wasa crackers are my jam). I don't demonize real bread, but I find it makes me gain weight with daily eating.
Note💡: COOK! was developed to make it easy to eat like this because struggles to be consistent with healthy eating are often just a cooking problem.
The 28 Best Things to Eat, According to 10 Nutrition Experts
Before you eat up the list, know that the best diet is not a diet at all, but a pattern of healthy eating that incorporates a variety of foods from different food groups, and leans into a Mediterranean style that favors fruits, vegetables, whole grains, beans and seeds, some fish and poultry if you wish, and limits consumption of red meat.
3. Menopause is rife with misinformation. Does it make you gain weight? NO. Are there brain changes that need attention? YES
I loved this evidence-based piece about the challenges of menopause and the realistic things you can do about it.
What's Going On In Your Brain During Menopause? An Expert Explains
Plus, advice on dealing with brain fog, memory issues, and more.
Diet can also play a role. Snacking on foods high in salt, sugar, and oil can feel like a temporary fix if you are feeling low, but you are bound to crash soon after and then crave more, which has a detrimental effect on both mood and weight. Melissa Mondala, MD, an expert in women’s nutrition, suggests incorporating foods that are proven to have a positive effect on mood into your diet. “Foods high in omega-3 and healthy fats may help to strengthen membranes in the brain and improve the flow of neurotransmitters,” she says. “They are also high in tryptophan and tyrosine, which are precursors to serotonin and dopamine, the happy hormones that make us feel good.” Look for sesame and pumpkin seeds, flaxseeds, and pistachio nuts for a mood-boosting snack.
4. My friend Kristen Zeigler of Minima Home Organizing was on the wildly popular The Minimalists podcast discussing kitchen clutter and gave COOK! a shoutout and shared some of my kitchen wisdom.
😃
A new cohort of Weight Loss For Life is organizing for May. This testimonial is from a recent graduate 🧡
How to work with me:
- Learn to make real food–without recipes, gadgets, or hours of prep.
- Take my sugar course 🍭
- Get the (updated) FREE food processing pdf
- Hit reply and ask me a question!
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Yours in joyful eating and living,
Rebecca ✌️
