Everyday Systems

Amy3010

Thanks, Ellis! Rabbit rabbit rabbit...first day of a new month on a Monday, and then it being September...can't get any more shiny and brand new than that :D Going for lots of green this month! :mrgreen: Pre-plan for food today: B: overnight oats L: spinach salad w tofu, tomato, avocado, cucumber, p...

Amy3010

Awesome, Auto, to hear you're on such a good roll, despite the trip (sleeping on the floor in the airport, ugh!) and needing to support your husband with his new job (which I can imagine is overwhelming) and then all your own stuff you have going on. I bet you're right, not having alcohol probably d...

Amy3010

Welcome back, Zeejane!

Amy3010

Thanks, Auto! I am gritting my teeth to get through this week at work as team leader. The biggest thing is the way it affects my sleep - I wake up and start ruminating about all the things that will need to be taken care of, or about things that happened the previous day. Feeling like I didn't get e...

Amy3010

I hear you on the wine! I have pretty much eliminated it - I will occasionally have a glass on a Friday night, or a bit more frequently when we are on vacation, but otherwise it is just not worth it to me anymore. Like you, I find it makes my resolve to not snack crumble, and fuels anxiety the follo...

Amy3010

Hi Ellis - I hear your frustration and I understand feeling down and depressed about having tried everything and nothing seems to work. When I am in this place, I ask myself what the alternatives are. Just give up trying and eat whatever I want? Further restrictions? Continue on this path of moderat...

Amy3010

Thanks, Ellis! Last week was all over the place (lots of red) but it made me realize how much better I feel when things are more reasonable. Being all over the place does not feel good, even though in the moment whatever it is (snack, wine) seems like a good idea. :wink: The coming week will be stre...

Amy3010

An accidental green day on an S-day - this is the kind of progress that is easy to ignore, but in my opinion, this shows the habits are starting to be really ingrained. Nothing wrong with that!

Amy3010

I am so sorry to hear that you regularly have to deal with suicidal thoughts, but I admire the way you have learned to manage them. And brilliant that you are going to use the same approach to dismiss binge thoughts! How are things going?

Amy3010

It was good, Ellis, thanks for asking :D - we were busy with the girls and then we enjoyed our little weekend away, came back and started right back at work again. It always takes me a few days after being away to get back into my normal eating/sleeping/exercising routines, but I'm in the swing of t...

Amy3010

It sounds like a good sign to me! :D If you feel like you can do this for the rest of your life, it works with your diabetes, and you are maintaining, then it sounds like this is a great foundation for you. Once you feel really solid in these basic habits, you can gently look at other small changes ...

Amy3010

I hope you feel better, Pink! It sounds like a crazy busy time for you!

Amy3010

I totally understand how frustrating this is for you! If you feel good on Vanilla No-S, and given that snacking is problematic for you, maybe like Soprano suggests, try tweaking the composition of your plates? Filling half your plate with salad and veggies, for example... Although I would be careful...

Amy3010

Sammy, I hear how you are struggling - hang in there! Kathryn Hansen wrote a book based on Jack Trimpey's work, specifically for bingeing, which I found very helpful in the past. She also has a podcast; both are called "Brain over Binge": https://brainoverbinge.com/ Hang in there - every step, no ma...

Amy3010

Great to hear!

Amy3010

Like you and Auto, cutting way back on alcohol has been a big focus for me these past few years - it has such an impact on my sleep and mood. But like you, I always feel like there is something about summer and the sunny weather that calls for a glass of wine... I like your idea of aiming for a perc...

Amy3010

Ellis, that is great news that your doctor is getting you on the waiting list for therapy - just following you here and hearing how much your Type I weighs on you, I can certainly imagine there is a lot to unpack with a therapist. Hopefully it doesn't take too long! Yes, to Mr. Ellis and his encoura...

Amy3010

It was fun (they are super enthusiastic young ladies) but yes, definitely exhausting! So far, our staycation has been busy. We went to a music festival here in our city yesterday, today we'll spend the day with the in-laws. My SIL found a fort from WW1 we are going to visit. This will include a picn...

Amy3010

Sounds like a perfectly lovely day!

Amy3010

Thanks, Soprano and Ellis, we are! Bowling, shopping and dinner out again yesterday - but a solid green day! We were so busy all day, no time to even think about extra nibbles sneaking in. And there were just two portions of the leftover homemade dessert, so I didn't have to disappoint them by not p...

Amy3010

Holidays are always a tricky time...well done on no gain!

Feeling yucky from the food while away makes it good to get back home to normal programming.

Wishing you success with being more mindful about carbs on your upcoming trip - and enjoy yourself!

Amy3010

I think having that space each week where it feels like a relief to be rule-free is crucial in making it possible to stick to moderate habits long term. Hang in there! And congrats on the loss!

Amy3010

Yes to this: being able to break the mindless eating sequence even for a moment is a big deal...it really is!

Amy3010

That's great news about the new job! And well done on handling the craziness - yes, I've noticed that too, that good things can trigger unhealthy habits

Amy3010

Second day with the girls visiting: 3 one plate meals (for dinner we did a "make your own wrap" buffet at home, so virtual plating), a serving of dessert the girls made, and one small cookie with a coffee out and a praline with our tea, so not green, but happy that it was quite reasonable for having...

Amy3010

Ugh that heat!

Good for you for getting out for a walk regardless!

Amy3010

Nice! Always good to celebrate small wins like this - well done!

Amy3010

Happy Birthday, Ellis! My thoughts on your question align with Soprano's...S-days are a rule-free time where you learn to eat moderately in a way that works best for you, while still enjoying the occasional treat. In the beginning, it is common to go overboard and have wild S-days, but as time goes ...

Amy3010

Thank you! We had a good first day with the girls - we started a huge puzzle and I am teaching them embroidery... I also took a non-weekend S day, because we went to a very special bakery here and let the girls pick out dessert (my oldest son and his wife were coming over and it is the bakery they u...

Amy3010

It sounds like you have a solid plan and lots of support from your dietician and husband, which is great!

And focusing on the habit is an excellent strategy, just hang in there with it - you got this!

Amy3010

Anna Lembke, right? I have heard her on podcasts as well, and read Dopamine Nation, such an eye-opening book. I know what you mean about her being a warm, expressive person. What is the workbook like? We lived in Alabama (Florence and Mobile) when I was a little girl and I do remember the heat...han...

Amy3010

Thanks, Soprano and Auto...

Green on my HabitCal, at last...

The girls arrive later this morning. I may or may not have time to pop in here the next few days, but I wish everyone good green days in the meantime!

Amy3010

Wow! That is a huge victory! Well done!

Just the fact that you took the time to pause before diving into soothing yourself with food... and then the pause gave you the opportunity to mindfully consider exactly how you felt, and exactly what you needed. Awesome!

Amy3010

Getting stuff done and crossed off the to-do list is the best feeling. Not to mention combined with a good eating day!

I hope the tuition bill wasn't too much of a shock.

Amy3010

So nice that the yoga really hit the spot! That is a great feeling

Amy3010

I think you hit the nail on the head, Pink - we all know how to work super hard (any restrictive diet basically), but finding the sweet spot of working medium hard is elusive. No-S is a good tool and training program for finding that for ourselves, I think, but it is still challenging to stay consis...

Amy3010

So nice to hear things are going well for you!

Amy3010

Thank you! We do have some things planned, aside from the girls coming and our little three day mini trip, we are going to some concerts here in our town (there is always a lot going on here in the summer, which also makes it nice to stay at home), spending a day with my SIL, going out to dinner wit...

Amy3010

First day of two weeks off work :D The nice thing about being off work but not traveling is that I have time to go take a class at the yoga studio with my friend this morning. Plan for today: Ex: yoga, biking B: blueberries w/ soy yogurt, oats, walnuts L: hummus/kraut sandwich, cucumber slices S: pl...

Amy3010

Oh no, the pool! :( Sorry to hear about that. But it sounds like you are establishing some structure/habit to your meals during the day? And an evening without ice cream, first time in a long while, also sounds good! Steps like that are moving you in the direction you want to go, hang in there! I ca...

Amy3010

My middle son read all the Wheel of Time books and we have them here at home still! I can relate very much to your weight range theory. If my weight is trending over 70 kg (154 lb) it is because I am overeating. Eating "normally" keeps me hanging out just under that, 68-69 kg, without thinking about...

Amy3010

Thanks Pink and Ellis :mrgreen: Had what felt like a lot of food yesterday - I had a night shift for my volunteer work on Friday, and that always turbo charges my appetite the next day, especially for carbs. Very early am (at volunteer gig): tea with 3 cookies B: croissant w/ jam, bread roll w/ slic...

Amy3010

Well done on your fully green week, Ellis! :mrgreen: And I'm glad you were able to enjoy your S day to the full without beating yourself up about it! Indeed, I suspect a lot of us who have been dieting for years have body dysmorphia to some degree... In a way, I think it's quite normal to have a dif...

Amy3010

Hoo boy, good luck with the driving - a big new frontier out on the highway! Really interesting observation about how differently you felt after having the whole milk with your granola and coffee. I usually use soy milk which has a lot more calories/protein than oat or almond milk. Your book club so...

Amy3010

Well done on pre-planning and focusing on the habits!

Amy3010

Thanks Sammy and Pink! Third green day in the books and now it's the weekend... :mrgreen: Yes, am 95% vegan :D - I practice the same approach as with No-S: consistency instead of perfection. At home I don't have any problem, it's eating out or when invited to other people's homes that is sometimes t...

Amy3010

Thanks, Soprano!

Amy3010

Two green days in a row and on track for a third one!

Pre-plan for today:
B: blueberries w/ soy yogurt, oats, flax
L: hummus/kraut sandwich, sliced tomato
S: 2 plums, 2 Brazils
D: tofu, salad plate

Amy3010

The site seems to be working fine this morning (European time)...fingers crossed!

Ellis, well done on your green days! That's awesome. Be very wary about tripping yourself up by adding more rules...

Amy3010

I am very impressed with your Pilates habit - do you find it helps a lot dealing with other things to get that in every day?

Amy3010

Hope your plan went well!

Amy3010

Oh, I hope book club went well! Social eating situations can be so tricky. But it sounds like you have good motivation to stick to what you planned!

What book did you read?

Amy3010

Aww, thanks Soprano and Pink, I'm glad it made some sense to you :wink: It was super busy at work today, and my SIL is being passive-agressive about a get-together we are trying to plan for the family, so I was feeling frustrated and knew walking home from work that I would need some extra support t...

Amy3010

Sounds like you have a good solid day planned out - I hope it went well!

Amy3010

Hi Pink! Yes, very much a normal day for me - I stuck to my pre-logged meals, except changed the risotto to pasta (my neighbor stopped by at 5 and stayed to talk for a while, which meant I didn't have enough time to make risotto...) and my meals were all one-plate. So I feel good about that. Pre-pla...

Amy3010

Thanks Pink and Linda! It did feel so good to just have normal one plate meals today. It really does not feel good to eat at night - food hangovers are the worst :roll: I did in the end take an S day for our national holiday, because in the afternoon, we went to my friend's house (her husband just r...

Amy3010

Well done, Pink! Planning your food out in advance and pre-logging it is a great strategy!

I also agree that certain foods, like sweets and refined carbs, can trigger more hunger.

Amy3010

A good, mellow day...that sounds wonderful

Amy3010

Oh, wow, Linda, that sounds like a really challenging friendship...you seem to be incredibly patient with her, despite it being so draining. Glad to hear you got your peace back and had a good day afterwards. Going to a jazz club sounds like great fun!

Amy3010

I lost my reply to you here as well, a couple hours ago...the site was working really slowly. Attempt #2: It is crazy how easily bad habits like nighttime snacking can creep back in! :oops: It sounds like there are a few of us here who really need a good solid green week this week. Let's do it! :mrg...

Amy3010

Thanks, Soprano! I agree 100%

Amy3010

Yes, so true what Soprano says! Our "diet brains" will always try to negotiate about the fine print and try to trip us up in the little details, where it's the day-to-day consistency over time that really makes a difference. Like you, I am going to be focusing on just getting basic green this week. ...

Amy3010

Thanks Linda, Ellis, and Pink :) Habit can be such a powerful force, for both good and bad. Yesterday we had the kids and their partners over for bbq - aside from the food, there were nibbles, there was wine, there was dessert, and I ate a lot more and a lot later than I normally would. I am feeling...

Amy3010

I realized something about my habits this week: it was a stressful week, because it was my turn at work to be in charge of the team. Which translated into a fully red week on my HabitCal (mainly due to snacking). However, I noticed a couple times that I would sit down to my one plate at a meal, alre...

Amy3010

You can do this, Sammy, one day at a time...I see the day you struggled, you also got in over 10k steps...that's a lot of movement! Maybe worth looking at Pink's suggestion to make sure you have enough to eat at your three meals?

Amy3010

Welcome, Candace!

Amy3010

Holding at BMI 25 is something to give yourself a big pat on the back for, Pink! And fitting into your clothes, huge non-scale victory! :mrgreen: Well done! I hear you on the driving - I taught all three of my boys to drive, which was hugely stressful. I still get nervous sometimes with the two youn...

Amy3010

I'm with Linda! No need to feel like this is an obligation in any way - come here and track, or vent, or just get support, whatever feels like it helps the most right now

Amy3010

I do the best I can to eat what would be a normal, one-plate meal for me (virtual plating if necessary), and I try to focus on enjoying the company and not worrying about the food. I never take food home with me. I always try to remind myself that being moderate and consistent most days at home is m...

Amy3010

Congratulations!

A solid green day in the bag! Keep taking it day by day and don't punish yourself if you have a red day - mark it and move on.

Amy3010

Thanks, Ellis!

Amy3010

I love your Petsmart description!

The only thing I would add is to take them out for at least one good walk every day.

I hope Creator's feeling better soon - it sounds like the home cooked stews are soothing to his system!

Amy3010

Aside from the food poisoning, sounds like it was a great vacation, and you're now in a good place with your food and exercise routines!

Amy3010

Just focus on working towards vanilla No-S in the beginning- it doesn't even have to be perfect, just better than you are doing now. Hang in there!

Amy3010

Welcome back, Sammy...I hear your frustration and desperation. It sounds like you've got some good support in place, with your dietician and therapist. Hopefully with their support and the No-S structure, you can get to a place where you feel better soon. We will cheer and encourage you along the way!

Amy3010

Thanks, Pink

Have a good weekend, everyone!

Amy3010

100 days! Woo hoo! :mrgreen: And kudos for experiencing your stress (what a day!) without reaching for something to numb it out. It was when I started cutting back on alcohol that I started noticing that when I did have it, it really triggered anxiety, not only in the middle of the night, but the n...

Amy3010

Auto, Pink, routines can be so great :mrgreen: No more decision fatigue! I also have the same breakfast every day during the week (overnight oats), and pretty much the same lunch most days. I worked the evening shift at work yesterday (til 8pm) and when I got home, had my one plate late dinner and d...

Amy3010

So great that you have taken the time to reflect on what has not been working and what would actually be really sustainable for you! By taking your own preferences and patterns into account you can craft a healthy eating routine that works for you without it feeling like such a struggle to maintain....

Amy3010

I was a 2-cup per day coffee drinker for years, but I had to cut back to 1 cup when I hit perimenopause and started having trouble sleeping and more anxiety. It does seem to help, even though it really made me sad to let it go. I replaced the second cup with a cup of green tea, after lunch. Not the ...

Amy3010

Great you got your walk in despite not feeling like it! :D When I stopped going to the gym during the pandemic, I started doing weights at home, following along with Youtube videos (there is a lady from Canada, Cheryl Coulombe, who does good workouts for women over 40 *cough cough*) - I usually have...

Amy3010

Thanks, Auto. It is weird but the 800 calorie day sort of reminds me of how much I get to eat on a normal day... I try to keep it simple and pretty much follow the same plan each Wednesday, which looks like this: B: 100g blueberries w/ 100g plain soy yogurt L: Salad w/ lettuce, cucumber, carrot, tom...

Amy3010

It is so important to give ourselves credit for what we have accomplished

Safe travels to California!

Amy3010

Thanks Auto! And Linda, so nice to see you again! :mrgreen: About fasting days, I can't say I enjoy them, but found in the past that doing it for a short period of time seemed to help me "reset" my appetite and get back on track when I feel like my eating is all over the place. We shall see :wink:

Amy3010

This: "overeating is SHOCKINGLY similar to the patterns of alcohol misuse. But food is harder, because there is no option to just never eat again." Totally agree with you on this. Which makes it such a lifelong struggle and why we have to keep returning to the basics. Just no way around it. It sound...

Amy3010

I could never make IE work for the exact reason Linda mentioned...

Hopefully you enjoy your visit with your friend from NY without letting the food worries bother you too much, Pink! Vacation is vacation, after all

Amy3010

Hi Linda! So nice to hear from you! And I am with Pink and Auto: maintaining a lower weight all those years is definitely something to give yourself a big pat on the back for!

Congrats on the milestone with your volunteering!

Amy3010

He was definitely ahead of his time - you do see it everywhere now. I am so glad I found his book way back when - it has had a profound impact on my life, not just with food, but also with other things, like exercise habits, or cutting back on alcohol...

Amy3010

Oops, my bad!

Amy3010

800 is weirdly not bad at all - 500 is hard!

Amy3010

It does indeed help to have a purpose while walking! :mrgreen: "I have realized right now my body doesn't need as much food as I have been feeding it." Such a key realization! And then the work becomes adjusting our intake to match what our body really needs, and learning to respect the hunger cues ...

Amy3010

I hear you 100% on it being annoying that it takes so much work just to eat normally and sanely. Sigh. :( I often wish I didn't have to think about this all so much and be vigilant all the time. But then I always come back around to thinking about what the consequences would be. Interesting looking ...

Amy3010

Thanks, Soprano, thanks, Pink! It's 5:2 but the "fasting" day (about 800 calories) only one day a week. So I guess it would be 6:1

Amy3010

Turned over a new leaf for July - my plan is to take a fast-mimicking day on Wednesdays, this really worked for me in the past. M-T-Th-F will be normal No-S. And I will see where it takes me. So far, three green days in a row, which I haven't managed in a long time.

Amy3010

90+ days of no alcohol - well done!

Do you feel like that is a big factor in helping to improve your sleep?

Amy3010

What great insights you are getting with IF! I think this is one of the big plusses to practicing some kind of fasting: not only does it seem to reset your appetite, but it also puts you back in touch with your hunger cues. But I do think the way you are taking time to really think it through and be...

Amy3010

Oh, Pink, I am so sorry to hear about the uncertainty about your job. Especially because you are so happy with your current situation. I do hope things end up evolving positively for you. I can really relate to your thoughts around IF. I have done 5/2 fasting in the past, and it did really work for ...

Amy3010

Yes, a very hard pattern to break...I have been trying to shift my focus from that more towards gentle consistency in my daily life. It is definitely a work in progress. Sometimes it feels very discouraging, like this morning, looking back on a week with lots of red. But I always remind myself that ...

Amy3010

I have a very vivid memory as a child when we lived in Birmingham, AL, being lifted out of bed to shelter from a really big tornado...scary stuff. I hope all of you in the Southeast stay safe!

Amy3010

Hi Pink, welcome back from vacation! Ugh, it does sound like a lot of things going on to trigger stress...so frustrating when that translates to eating we don't actually want to be doing. I hope by taking note of it, you manage to figure out what is going on and are able to find a way to manage it. ...

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