Everyday Systems

Amy3010

Oh, Pink, I am sorry to hear your reflux has flared up again. Hopefully the new schedule helps! Such a tricky balance to find between hunger and activity...I remember when I was running, a longer run would make me ravenous. Now a really long day hike can do that. But like you said, sitting around al...

Amy3010

Hi Pink! Same here - and it goes way beyond vanity, I believe. I genuinely feel better in myself at that little bit lower weight range. Thanks for the encouragement! Had a solid green day yesterday :mrgreen: We went to Antwerp for the day to visit the photography museum and some galleries (big moder...

Amy3010

Thanks, Pink! :mrgreen: It really does seem to get harder, the closer you get to your goal weight! Sometimes it does feel like such a struggle - to maintain, I have to be mindful about what I am eating most of the time; to get to that lower weight range I have to be very vigilant pretty much all of ...

Amy3010

Smart to track calories for a little bit to get a realistic idea of what your meals are, calorie-wise. I think a lot of us underestimate how much we are taking in, and it is easier than we realize to eat way over what we should be eating.

Amy3010

Hi Ellis! I am still aiming for weight loss, I would like to get down about 3 - 4 kg and maintain there. I was in that range in 2022 and I really felt happy there. When I started working at my current job in 2023, my weight started creeping up again - I got sloppy with my habits, stress eating start...

Amy3010

I am so sorry that the diabetes weighs so heavily! It makes all of your decisions around food and eating much more complicated. I understand how you would be anxious after your eye appointment, even if the doctor didn't seem too concerned. And it makes sense that you keep trying to figure out an app...

Amy3010

I applaud you for how you have encouraged your girls to have a normal relationship with food! The fact that they are able to listen to their body's hunger signals will serve them well. My grandma always told us that not eating all our food was "throwing pennies down the sink" and that was a message ...

Amy3010

You are doing such a great job really tuning into your hunger, but also the underlying reasons that trigger you to eat more than you need. I bet a lot of us could trace our current eating issues back to when we were kids...

Amy3010

Way to go on using info you've been noting about how you feel after meals to adjust them -it sounds like it really made a difference to have a bit more protein and fat with breakfast and lunch! I make up three portions of overnight oats in advance and I love being able to just pull it out of the fri...

Amy3010

It really does, Pink!

Amy3010

Oh no! Wishing you a quick recovery!

Amy3010

:mrgreen: Getting back on track is the best feeling! :mrgreen: M 28/4: :mrgreen: T 29/4: :mrgreen: W 30/4: :mrgreen: T 1/5: :mrgreen: F 2/5: :mrgreen: S 3/5: :D S 4/5: :D M 5/5: :oops: T 6/5: :mrgreen: W 7/5: :mrgreen: T 8/5: :oops: F 9/5: :D S 10/5: :D S 11/5: :D M 12/5: :oops: T 13/5: :oops: W 14/...

Amy3010

Almond milk is definitely lower calorie density than regular milk or soy milk, so that could certainly have been an issue. I notice the same thing when I am craving peanut butter, it tends to signal that I'm not getting enough protein or fat. For the past year or so, I have been adding a scoop of pr...

Amy3010

Thanks, Pink!

Had my tea in the evening...helps a lot.

Amy3010

Being so mindful of how you feel after eating and taking care to note it down is giving you really good data, which I imagine should be encouraging to make changes?

Amy3010

Thanks, Pink! Yesterday was a non-weekend S day (book club in the evening) and the roofers are now done, so from today it will be back to normal programming. I am determined to finish the month out green! :mrgreen: M 28/4: :mrgreen: T 29/4: :mrgreen: W 30/4: :mrgreen: T 1/5: :mrgreen: F 2/5: :mrgree...

Amy3010

This is a very interesting experiment you are doing, Pink! And that sandwich sounded wonderful

Amy3010

Hi guys, and thanks for the support! I wish I didn't get thrown off so easily by this kind of stuff, but I do... Yes, the roofers were here super early, but they did a great job. They will be back tomorrow and possibly Tuesday but then it will be done and we can start putting stuff back in the attic...

Amy3010

Hi Pink! I turned into a fast eater with my babies, too! :wink: Such a good idea to go back and look at your food logs to see your patterns, and where you need to adjust things. It really is hard to change habits, but once a habit is established, it becomes much easier to maintain it, and that is wh...

Amy3010

Thanks, Pink! It was a good time. This week has been a struggle with habits because our roofers started with planned work unexpectedly ahead of schedule and we have been scrambling to get things out of our attic and garage, which has been stressful and thrown my routines for a loop. Sigh. Oh well. I...

Amy3010

Hi RG and welcome to the boards! It sounds like you are really exploring how No-S can work for you - I think a lot of us here have gone through a similar process and we wish you success

Amy3010

Travelling can be so hard - I hope you get your luggage soon! And hopefully No-S can give you some structure and peace of mind so you can enjoy yourself.

Amy3010

My mom is in Texas and we love eating Tex-Mex when we visit - but yes, the portions are huge. This weekend in Paris, we really noticed how reasonable the portions were at the restaurants...and we also noticed that most people are slim. Of course, with all the walking people do there, as well... Here...

Amy3010

Oh wow, the story about you and your co-workers and the speed of eating lunch - I am the person who cleans her plate and finishes before everyone else, always have been :lol: By the time I remember to tell myself to slow down, I have usually already eaten 2/3 of my meal. But I know it is something I...

Amy3010

What Imogen says about eating to manage a health issue adding an extra layer of restriction is so true, and makes it that much harder! And sometimes it feels so unfair to have that extra burden.

Amy3010

Thank you! We had a great weekend, walked a ton - the weather was gorgeous. Explored some new-to-us areas of Paris and ate great food! In the end I granted myself an S day for Friday, not that I went overboard, but we shared appetizers with dinner, so not technically a one-plate meal... Back home no...

Amy3010

Hi Imogen and Pink! I definitely get sucked into WTH thinking at times, too! :wink: I have been tracking on the HabitCal for years, it is one of the first things I do every morning and I think it has evolved over time to be a kind of reminder to myself to look at each day as a new opportunity to eat...

Amy3010

It's so hard to get off the diet roller coaster...I totally understand your struggle, I think so many of us here have been there, many times. It's worth focusing on building the habits, even if it takes you temporarily off course for your weight goals...but this is a frightening thing to do. I think...

Amy3010

Wow, Pink - I never heard of the Bragg diet - is that the same Bragg as the aminos condiment? What was that like for you as a child? It sounds like your body fully incorporated that eating rhythm.

Amy3010

Hi Pink! Eating a little bit less of "real" food to make room on your plate for a special occasion cupcake - this sounds like a perfectly rational, normal eating thing to do. And I am in awe of your ability to do 19/5 IF - I have read/seen a lot about IF and the benefits, but the thought of actually...

Amy3010

Thanks, Pink!

What is it about exercising in water that makes you so hungry???

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Amy3010

You're welcome :D :D Something that is helping me lately is focusing on being consistent rather than being perfect. If I make a mistake, get right back into my habits without beating myself up. And like you, aim for reasonably healthy meals at home, and enjoying those infrequent meals out without le...

Amy3010

Hi Ellis! at the moment my favorite meal is a vegan version of "asperges op vlaamse wijze" with a creamy tofu scramble on top of the asparagus :D After my good start last week, I have to mark yesterday as red - I had dates and walnuts after dinner, felt super hungry after aquagym. Better today! M 28...

Amy3010

Oh, Ellis, it sucks to be in this spiral that feels so endless... I am sure that a lot of us here (myself included) can relate to how indecisive and lost you feel right now, like being on a roller coaster that you can never get off of. I hope you won't beat yourself up for this weekend for too long....

Amy3010

Glad to hear your weekend went well! :mrgreen: And well done on being okay with skipping ice cream and also saving some Easter chocolate for later - good strategy! It is a very fine line between maintaining the habits you need to promote health and a healthy weight, and having those habits trigger d...

Amy3010

Hi Ellis, thanks for popping in! My diet in Texas... :lol: I do my best to stick to healthy choices while I am there, and to my usual habits as much as I can, but it can be challenging because the tendency is to eat out a lot more than we do at home. And everything is big in Texas, including restaur...

Amy3010

Welcome back, Sammy! I think a small piece of dark chocolate is okay, too, if it doesn't trigger you to go off what you planned for yourself.

Amy3010

Hi Ellis - nice to see you here again!

How did your weekend end up going?

Amy3010

It's all about finding that sweet spot where you eat enough to satisfy your appetite, but not so much that it's more than your body needs. And if you're small it's so easy to go over that, isn't it? But it sounds like being busy this weekend really helped you!

Amy3010

Thanks for popping in, Imogen! And thanks for the reminder about being sure to eat enough at lunch to stave off afternoon snacking :mrgreen: I actually did have quite a big lunch yesterday and it really made a difference. I have also noticed that making sure I have a good source of protein with my l...

Amy3010

How nice to see so much activity on the boards! :mrgreen: It took me a while (way too long :wink: ) to get back into normal routine after coming back from TX. So I set a consistency challenge for myself for the next 90 days, committing to really focusing on my habits for this period. I will set an e...

Amy3010

Welcome!

Amy3010

Welcome back!

Amy3010

I totally agree - onward and upward is the only way to go. What other option do we have?
Hang in there!

Amy3010

Thanks for checking in with me :) Visiting my family in TX took a lot out of me. My mom is experiencing mobility issues, and while I was glad to be there to help her with them, it is also hard to see what she is going through. Also the realization for myself that the habits I cultivate now as far as...

Amy3010

Hi Pink! I think what you said about choosing your hungry is interesting - I think a lot of us have a hard time dealing with feeling hungry, and the idea that we have to accept it to a certain extent is sometimes a hard realization. It sounds like you have found a way to deal with this for yourself....

Amy3010

Hi folks! Thanks for checking in! I've been having lots of red days - busy at work, busy outside of work and also getting ready to travel to see my mom in Texas has impacted my usual habits. But I always tell myself, just keep chugging along. The protein bar was actually quite helpful! I won't be on...

Amy3010

Good for you!

I think it's those non-scale, habit victories, that in the end, have the most impact! Have a great weekend!

Amy3010

Thanks, Oolala - I honestly hadn't thought of this, I was just lazy about formatting :lol: But looking at it, I think you are right about less drama, and more focus on the behavior that I want to positively reinforce. I seem to be in a good groove at the moment and am on the cusp of my first 100% gr...

Amy3010

It is sobering to see how few calories we get as older women, just for maintenance. And then the struggle to make sure we get enough protein...

Amy3010

That's exactly what I mean about figuring out things for yourself! We all have to find the best way to apply moderation and habits to our own lives.

Amy3010

Thanks! :D Just chugging along here, as usual. Having a stressful week at work, and gave into some snacky behavior yesterday. The thing is, it does not actually help, just makes me feel bad about myself. Sigh. Mark it and move on. Three more possible green days to go this month! :mrgreen: WED 1: YEL...

Amy3010

Calorie counting is triggering for me, too, so I understand where you are coming from. Don't worry about what we might think about anything, this is your process and you are figuring things out for yourself, we are here to support you and be a sounding board!

Amy3010

Progress, not perfection!

Amy3010

You got this, Win!

Amy3010

Thanks, Win :lol: Five more opportunities to get green this month - let's do this! WED 1: YELLOW THU 2: GREEN :mrgreen: FRI 3: RED SAT 4: YELLOW SUN 5: YELLOW MON 6: RED TUE 7: GREEN :mrgreen: WED 8: RED THU 9: RED FRI 10: GREEN :mrgreen: SAT 11: GREEN :mrgreen: SUN 12: YELLOW MON 13: GREEN :mrgreen...

Amy3010

Thanks for your support, folks :D Co-opt away, Win, my pleasure! Red days happen when I let what I want in the moment override what I want for my future self. A great way to prevent this is reminding myself of my reasons for doing this (reading my list of reasons), but sometimes I don't think of thi...

Amy3010

Hi Win! I love the idea of a habit tune-up - welcome back!

Amy3010

My goal as the month progresses is to book more green days than red days. On the edge, but I'm working on it! :mrgreen: Room for 10 more green days this month! WED 1: YELLOW THU 2: GREEN :mrgreen: FRI 3: RED SAT 4: YELLOW SUN 5: YELLOW MON 6: RED TUE 7: GREEN :mrgreen: WED 8: RED THU 9: RED FRI 10: ...

Amy3010

The scale is my biggest motivator, too :lol: But I do my best to focus on process goals instead of outcome goals as much as I can. I think that's what keeps me here with No-S all this time - it's part of my process. How interesting to learn about amylin, and sobering to realize that having Type 1 di...

Amy3010

Pink, it sounds like you are really on track, focusing on habits that help you get into a good eating groove - well done!

Amy3010

You have an additional struggle with your blood sugars which makes it extra challenging for you...and after trying out different approaches if you have found that option B works the best, after taking everything into consideration, then it sounds like that is the best option right now, even if it's ...

Amy3010

Thanks Pink, thanks Ellis! Yes, checking in helps a lot :mrgreen: I am glad you both are active here :D WED 1: YELLOW THU 2: GREEN :mrgreen: FRI 3: RED SAT 4: YELLOW SUN 5: YELLOW MON 6: RED TUE 7: GREEN :mrgreen: WED 8: RED THU 9: RED FRI 10: GREEN :mrgreen: SAT 11: GREEN :mrgreen: SUN 12: YELLOW M...

Amy3010

I think I will keep doing an additional check in here for the month of January, it seemed to help me be extra vigilant last month

WED 1: YELLOW
THU 2: GREEN

FRI 3: RED

Amy3010

For me it really depends on the situation. For example, we have book club every 6 weeks on a Monday. The person who picked the book brings a food treat - usually homemade cake. After struggling with how to fit it into No-S, I finally decided to treat book club as an "S event", which means I can simp...

Amy3010

A year of moderate eating - congratulations!

Amy3010

Thanks, Ellis. I find radical honesty the best policy - who am I fooling, other than myself? :wink: I do usually limit myself on S-days but not in a way that makes me feel restricted - it's more limiting myself to what I will enjoy and won't make me feel like crap later. Which means I don't go overb...

Amy3010

So glad you had a lovely Christmas! We had a good one, too :D You are making hard changes to your eating habits because of a serious health issue, and even then, it is challenging to navigate all the situations where you are tempted to eat food that is not in your best interest. Our culture is so fo...

Amy3010

It feels like the quiet before the storm here this morning - going to be a busy week. I work today, tomorrow and Friday, so my goal is to treat those days as normal N days as much as I possibly can. In the meantime, wishing everyone here happy holidays and peace with food. :mrgreen: SUN 1: YELLOW MO...

Amy3010

Hope you're feeling better in time for the holidays, Linda!

Amy3010

Happy Holidays, Oolala!

Sorry to hear about the struggle with your shoulder...hopefully it can still be improved. It's great to hear that you have made such progress with your hip! It's encouraging to hear that focusing on increasing muscle strength really does help.

Amy3010

Oh, gosh, Pink, what a rough day you had at work :cry: But, wow, I am so impressed how you used it to reinforce your eating habits, instead of letting it drag you down! :D I love where you say "I was so happy and grateful I didn't destroy my habit for basically no reason." It makes me think, is ther...

Amy3010

Hi Pink, hi Ellis! Thanks for your supportive comments :D - I did the tea all week (thanks for the suggestion!), and then yesterday evening, after my volunteer shift, I felt like joining my husband in having a beer (you know, that celebratory Friday night feeling?) and some nibbles successfully temp...

Amy3010

Welcome back, Ellis! The most important thing here is the learning you have done on what works and what doesn't work for you - if it's not sustainable, then that is good to know. It's all about finding that balance between what you know you can do, and being able to accept your health/body/weight si...

Amy3010

If knowing you will have a dessert is helping you to establish the habit of one plate meals, then I am with Soprano - that definitely sounds like a win! :mrgreen: I think teaching ourselves to be moderate, especially at this time of year, is just as important as establishing our habits. I think prob...

Amy3010

Oh, I feel you on the frustration of the red week last week! How did Monday go? I think it's great that despite the frustration of the weekdays, you were able to give yourself credit for the wins over the weekend - I think sometimes we tend to disregard the steps in the right direction that we take ...

Amy3010

Hi Pink! Yes, it's so interesting how one person can really struggle with one habit, while another person nails it easily. I am going to try out your hot tea after dinner as a signal that the day is done - thanks for the suggestion! I actually did have tea after dinner yesterday, with my son and his...

Amy3010

Hi Oolala, nice to see you here again! Well, it has been a crazy week and I am sorry to have to mark red on so many days, but there is no way around it, red they were. :oops: But I always tell myself, just keep going, mark them and move on. Keep striving! :mrgreen: SUN 1: YELLOW MON 2: GREEN TUE 3: ...

Amy3010

Ugh, I recognize that feeling after an indulgent weekend! And anxiety about work!

I feel you - it's like these two things feed each other, isn't it?

I hope you were able to turn things around as the week started - just getting back to a normal eating routine sometimes helps tamp down anxiety.

Amy3010

Hi Pink, Thank you - that means a lot to me. I have been doing this for years, with lots and lots and lots of red days! I just keep going because what other option is there? Over the years, one of the habits has become second nature (one plate meals) but I still struggle with No Snacks (mostly in th...

Amy3010

Happy Sunday, folks! Hope everyone is enjoying a good S-Day today. SUN 1: YELLOW MON 2: GREEN TUE 3: RED WED 4: RED (unplanned snack after dinner) THU 5: GREEN FRI 6: YELLOW (holiday - Sinterklaas - got treated both at work and at my volunteer gig to chocolate, gingerbread and clementines) SAT 7: YE...

Amy3010

Sounds like some great insight...hope you enjoyed your birthday dinner!

Amy3010

I hear you on the taste of protein powders in the oats - it took me a while to get used to it. Greek yogurt on the side is a great solution to getting more protein with breakfast. I love how you are using your observations of how things were on vacation to trouble-shoot for solutions in your daily l...

Amy3010

Thanks, Pink and Soprano - and indeed, long term, we have to be able to roll with these kinds of food situations and not let them get us off the wider track of living our lives with good eating habits. SUN 1: YELLOW MON 2: GREEN TUE 3: RED WED 4: RED (unplanned snack after dinner) Today is a new day...

Amy3010

Thank you, Soprano. And Melderin, condolences to you and your family, as well.

Yesterday has to be marked red (away day with work, colleague brought cake she had made, and it would have been awkward not to partake

)

SUN 1: YELLOW
MON 2: GREEN
TUE 3: RED

I will shoot for better today.

Amy3010

I think it is great that you are experimenting with things to see what works - I am sure you will figure out what it is on vacation that works so well. Probably a combination of habits and mindset? I find having a filling breakfast is really important to set me up for having a good day. I usually ma...

Amy3010

Thank you Melderin and Pink - even when someone was 86 and had a good life, it still takes time to adjust.

SUN 1: YELLOW
MON 2: GREEN

Amy3010

Thanks Melderin! Despite good intentions, November threw me for a loop. My FIL passed away unexpectedly, and we are still reeling from that. But I don't want to end the year feeling out of control. I want to do December differently, and have a very green Christmas season. Will post as usual on my Ha...

Amy3010

How nice to have the experience of peace with food while on vacation! It will be interesting to hear what strategies you come up with to take that mindset with you into normal life - keep us posted!

Yes, it is very quiet here on the boards lately...

Amy3010

Just take it one day at a time - you got this!

Amy3010

Well done!

Amy3010

Yes, this! Working on process goals instead of outcome goals is a game changer. You got this!

Amy3010

You've made a good start - just take it one meal at a time. Give yourself grace - you're teaching yourself a new way of relating to food and your meals, and it's okay to mess up. You don't have to be perfect. Hang in there!

Amy3010

Wow, it's been a while since I posted. I am here every day to fill in my HabitCal and usually also see what is going on on the boards. It has felt like a busy year - I am still enjoying my job but it got very busy, I worked extra hours for several months this summer to help cover for several colleag...

Amy3010

Welcome back! No shame in needing to start again. It is by always coming back to what you know you need to do that enables long term change. I think a lot of us know that here!

Amy3010

Always great to hear from you and how well the habit is working for you, Dave!

Amy3010

Wow - I love what your friend said to your son, that is some real Yoda-level parenting wisdom. The discussion between Stefan and you is intriguing as well: the idea that a problem or challenge has to be big enough to inspire someone to really go all out to tackle it. If not, and if we are not made u...

Amy3010

Mark them and move on - hang in there!

Amy3010

Good reminder that it takes time and that imperfection is normal! :mrgreen: And I totally agree - the method described in the original book is still completely relevant today. I have been here for many years and am by no means a perfect No-S-er, but the impact on my habits over the years has been im...

Amy3010

Welcome back, Pink! You can do this, you know exactly what you need to do (structure, logging meals...) to get back on track. And you are very clear on what you want to move away from. You got this!

Have a good, green week!

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