Everyday Systems

kccc

Okay, this is going to take some background that comes perilously close to navel-gazing... you've been warned. Turn back now if it bothers you. :) As many of you know, I come from a family that tends to obesity. I was heading down that same path, but lost weight in my early 20's and maintained that ...

kccc

KCCC, what kind of protein-other stuff balance do you tend to eat? Back when I did WW, I tended to "short" myself on protein because it took a lot of points that I preferred to "spend" on snacks. Took me a while to realize that. I usually follow a rough "plate division" of 1/4 protein, 1/4 carbs, p...

kccc

Nicole, don't rely so much on the scale. When I read through your daily thread, I see so much that reflects real success - clothes fitting more loosely, that kind of thing. So, try not to fret! If it helps, most people I know (including myself) lost weight in bumps. I'd drop to a new number, bounce ...

kccc

TexArk, my heart goes out to you for having to deal with such a difficult situation. Wish I could send strength and support - will be thinking of you, if that helps. Find ways to take care of yourself during this difficult time - little luxuries like flowers, or scented shower gel, or whatever makes...

kccc

It's so nice of you to come and take care of your daughter. My mom did that for me - despite the fact that I was in my 40's when my child was born. I was so appreciative! (Let me tell you, an emergency C at that age coupled with a baby who has days/nights reversed knocks you for a loop at that age!)...

kccc

Very nice show, Reinhard! Enjoyed listening. Comments are interesting... one person dismissed the whole message b/c she saw a link on this site that went to a CNN report about low-carb being dangerous. Her comments sound almost religious in their fervor - her faith is in low-carb, and if you challen...

kccc

Exercise - walk Br - coffee, banana, WW bagel w/cream cheese (whole one - I had a blood test this morning and couldn't eat until late, and was hungry) L - work meeting, ate out. A lovely Southern restaurant, with oversized portions. I tried to be reasonable - didn't finish my platter, but think it w...

kccc

It's certainly better when kids are provided a healthy snack, but it still seems to be a problem. For instance, when my daughter gets showered and dressed at 6:30 after her swim class, my friend gives her two kids healthy snacks. It's only natural that my daughter wants to mooch some snacks from th...

kccc

Though I don't generally eat granola bars either, I'd consider them a gray area. The rule isn't no "sugar," it's no "sweets." Like muffins, which can be very reasonable or simply an un-iced cupcake (and usually a huge one), granola bars vary in terms of how "sweet-like" they are. For me, I try to av...

kccc

Exercise - walk/run intervals, some planks/abs after Br - 1/2 bagel w/cream cheese and fruit (at a meeting, and not too bad...except I do wish they had multi-grain bagels) L - one plate of buffet food, half veggies - chicken "fingers," pasta salad, real veggies, and a roll D - 2 slices pizza and a l...

kccc

I agree that counting calories for a few days might help give you a picture of what's going on. If you're hungry between meals, you might look at what's ON your plate. I found I needed a bit more protein than I used to eat, and did better when I had complex carbs with it. Have you raised your activi...

kccc

I love Michael Pollen. At one point, I told my son that he couldn't have any cereal that had a character he recognized on the front, because that was the "this isn't healthy" warning. He was three or four, and it worked for quite a while. When he got older, and would ask for sugary cereal, I would r...

kccc

Yay, Debs! You're reaping the rewards of staying on habit! Go, girl!

kccc

(I'm talking about adults in particular, not lil' kids who are influenced by the publicity, the toys, the association with popular movies like SHREK and McDonald's ...) O-kay... but this thread was ABOUT kids being fed/offered snacks, not about adults. ... Lil' kids don't know better so the parents...

kccc

Is it society or is it someone's own personal choice ?? We live in a society that makes bad choices easy and good choices very, very hard. Just think about all the fast food around, and how much harder it is to get a quick meal that's actually healthy. That's especially true for kids. I was on a pa...

kccc

Lunch was 1/2 veggie wrap,with a plate full of salad and fruit. I love that we always have veggies/ fruit as an option.

Dinner was tuna melts, squash w/onions and cheese, watermelon.

All good.

kccc

Tuesday June 23 Exercise - Yoga, just 15 minutes Br - bagel w/PB & banana L - Out - Japanese stir-fry... chicken, shrimp, veggies, just a little of the rice. D- Pork chop, green beans with almonds, watermelon, cucumbers, crackers Wed, June 24 Exercise - Pilates class Br - leftover pizza and watermel...

kccc

Well, I got Ben and Jerry's Chunky Monkey ice cream for a special treat. Perfect. We all had a serving, and there's a little extra in the fridge for my hubby b/c it's his fave and Sunday was Father's Day. (Note that there really ARE four servings in a pint of B&J. I didn't used to believe that.) Ate...

kccc

When I am feeling overwhelmed I get out my list of things that make feel better and start making life corrections based on them. They are: - Good quality food in reasonable portions to nourish myself physically. - Plenty of water. Being dehydrated makes me feel tired and I don't do well when tired....

kccc

Friday dinner was pasta with clam sauce and sauteed zucchini. Very good. The chocolate from Europe starting calling to me Friday night. I managed to resist its siren-call, but ate half the bar Saturday morning! (I'd already given away half, and left it sitting half-finished for days... it had no pow...

kccc

Ms, do you take a lot of "special" days already? If not, perhaps reserve one for then. Also, look at strategies to lower the urge - everyone is different, but sometime more protein and water will curb the sweets impulse. On my own... doing better. Have lost some of what I had gained through too much...

kccc

Friday... Exercise :) Muscle strength class - a real workout! Dinner last night was salmon with honey-mustard glaze, baked potato, corn, and salad-from-the-garden. Br - oatmeal with raisins (out of nuts!) L - I have a potato/egg salad from a leftover baked potato and two hard-boiled eggs (I probably...

kccc

And you don't even have to wait until tomorrow to "move on" - a "catch" is a form of success.

Hang in there!

kccc

Here are the pieces that really resonated with No-S to me, from the last page. Our data suggests that a greater percentage of obese individuals and overweight individuals have this. But a significant percentage of lean people have it. If you say to them -- "Do you have a hard time resisting? Do you ...

kccc

Honestly, I think one of the reasons our economy is in the toilet and we aren't eating very well is that we have been sold the idea that EVERY DAY is National Splurge Day. We need National Abstain and Contemplate Day. You're right. But (going into justification mode) I'd decided on my splurge in ad...

kccc

I have just moved into a nice new office. And I'm going to splurge on new office supplies - stapler, scissors, that kind of thing. Because it's the end-of-the-year, there's not money to buy supplies yet. I could have brought my old stuff from my old office - but they were inherited supplies and to b...

kccc

Exercise

- 35 minutes on the elliptical, some stretches

B - oatmeal, cashews, raisins
L - hard-boiled eggs, triscuits, salad, peaches in juice
D - salmon and whatever veg I pull together.

kccc

Wednesday No exercise on Tuesday, but a good Pilates session this morning. Br - PB&J on "pumpernickel", apple L - leftover veggies (squash and onions), some turkey, bread, applesauce D - grilled cheese sandwich, apple, raisins I did "snack" on fresh green beans from the garden - just tasting. They'l...

kccc

Welcome, and good luck!

kccc

Br - PB sandwich on my "pumpernickel" L - out - a wonderful salad with spinach, feta, shrimp, and grilled pineapple. Plus bread. S - BBQ Turkey (the last of what wasn't frozen), baked beans, salad with mandarin oranges and... bread! No exercise as of yet, but we'll see. I bet I can find 15 minutes b...

kccc

I'm glad you're okay.

Take a deep breath, then another.

And if you don't want to eat, don't. It's easier to get rid of as garbage as 50 extra pounds.

(But if you need it, definitely an S.)

kccc

I do agree that we use food for all kinds of reasons that have nothing to do with its role as nourishment. And sometimes, we abuse it by over-dependency. However, I cringe when I hear it's "just fuel" - I agree with your earlier post, Wosnes, about people who believe that also believe sex is only fo...

kccc

So happy for you and everyone celebrating the addition to the family!

Amazing how treats are not that important when we're busy with happy things. Or rather, they assume their rightful place - nice, but our lives revolve around more meaningful things.

kccc

Thanks, Mimi. It is so nice to log on and find a bit of encouragement! I did REAL Pilates this morning, and had reasonable meals (so far, and expect to continue). br - Oatmeal with raisins/cashews L - PBJ on homemade bread, apple, banana D - chicken quesadillas (turkey, really), veg of some sort - m...

kccc

Nice use of extended metaphor!

I especially like the vision of cluttering up the space with stored building materials. I hate clutter, so that one speaks to me.

kccc

I did 15 minutes of Pilates/Yoga on Sunday morning, and that was it. Still, enough for a "green" - that's my baseline. Food was over-the-top. I'm not going to list it, b/c I can't. I CAN see the pattern, though - got up extra-early to go to a meeting (which made me feel a bit martyred), had already ...

kccc

Tiffani, I am so sorry that you have so much to deal with. I don't know where to begin to comfort/support/encourage you... Child-rearing can be so draining... you can't "fill someone else's cup" when your own is empty, and kids take a lot of filling. They have no emotional "center," so you have to p...

kccc

My favorites are: 1) Oatmeal/muesli. NOT instant - old fashioned, which I mix with milk and put in the fridge the night before. I add a dash of salt, a LOT of cinnamon, and maybe raisins/nuts. Delish, and filling. 2) Bagel with PB and banana 3) Scrambled egg sandwich (this is one of my childhood com...

kccc

The part about the dairy and the fat excretion. They convinced me 100% that it was working. It was all very precise and scientific too. They analyzed the FECES of a young man who ate similar meals 2 weeks back to back, the only difference between week 1 and 2 was that he was eating more dairy produ...

kccc

Liam Jackson (named for my dad who was William) arrived at 7:30 a.m. this morning and weighed in a 7lbs. 9 oz. He's 19 inches long and cute as a button! Mother, Daddy, and Mimi are all fine and rejoicing in his birth. I just got back from taking *big* sister to meet her new baby *bruver*! I think t...

kccc

Saturday, June 13 Well, dinner last night probably went into seconds territory. It was a date with my dear hubby - dinner at my favorite restaurant, and a movie. I'm marking it as an S day. No sweets or snacks, but the salad was large, and they had the yummiest bread and white bean dip - I could hav...

kccc

10 Things You Need To Know About Losing Weight 1. Don't Skip Meals 2. Use Smaller Plates 3. Count Your Calories 4. Don't Blame Your Metabolism 5. Protein Staves Off Hunger Pangs 6. Soup Keeps You Feeling Fuller For Longer 7. The Wider The Choice The More You Eat 8. Low Fat Dairy Helps You Excrete M...

kccc

Friday, June 12 Exercise :) Our instructor was late for the body strenght class, but there were just two of us there (wonder why?). So, we did a 20-minute Pilates routine I had loaded on my iPhone, and by the time we were done, the instructor was there (apologizing for mistaking the time) and we did...

kccc

Hi Jan,

I am glad to see you back - I always enjoyed your posts, and learned a lot from you.

And yeah, somtimes it's hard to stay on track...

Welcome back.

kccc

mimi wrote:Reneew~ - mighty trees grow from just a seed - so, mighty habits, too, will grow from resisting one seed...think of it that way!

Mimi

Exactly! It's that "building a muscle" thing - you just gave yourself a "good habit" workout!

kccc

Congratulations!!! (I started to make that red, but somehow that didn't seem appropriate.) On maintenance... You might just continue eating this way for a while and see what happens. One thing I love about No-S is that it's inherently reasonable - I doubt you could become underweight on it. (Well, ...

kccc

On Monday, a colleague returned from a trip, and brought me a huge bar of European dark chocolate with almonds - very thoughtful of her. It has been sitting on the corner of my desk since then. :shock: Way to go KCCC! :D The thing that's amazing to me is that it's been no big deal. It has NOT been ...

kccc

What Cassie said...I couldn't agree more.

Welcome!

kccc

Good for you! I call what you've done "creating a No-S Friendly Environment." Basically, getting rid of (or putting out of sight, if other folks are involved) all the junky stuff, and stocking up on real food for real meals. I do keep a couple of "pantry meal" ingredients on hand, for quick meals. I...

kccc

Just a check in, and a little "wow, isn't that cool?" moment (close to a brag, but please indulge me). Going well overall. On Monday, a colleague returned from a trip, and brought me a huge bar of European dark chocolate with almonds - very thoughtful of her. It has been sitting on the corner of my ...

kccc

Thursday... Exercise - 30 minutes on the Elliptical, plus a few minutes of stretching. B = oatmeal with cashews and raisins L = baked potato with feta, dried figs, apple D = "Tower of Tortilla," veg (as planned) We were out of town this weekend, and I didn't do my normal meal planning, which shows a...

kccc

Well you guys did better than me. I ended up eating 2 reeces pb cups and some popcorn because even tho the kids said they wanted it, they decided it was yucky. I caved. I didn't want 10 bucks worth of stuff to go in the trash :( So today is first Red day, but I won't let it get me down, supper as u...

kccc

Enjoy the movie! My son is seeing it today at camp. I hope he enjoys it. I quit buying snacks at movies years ago, just because they cost so much and I think movies are overpriced anyway. So, "movie" doesn't equate with "food" to me, which I am grateful for. It does to my son, alas. He was counting ...

kccc

If there are just 10 things, could someone list them? I don't have time to download/listen to the audio, but I'm curious as to the list. Would appreciate the "Cliff Notes" version.

kccc

Wow, Mimi, good for you! Home-made are the hardest, aren't they? Wednesday Exercise - Pilates class, very good session B = oatmeal w/ raisins, cashews L = pasta salad (made with leftover pasta mixed with leftover peas and carrots, with feta added), broccoli, olive bread (yum!) D = TBD. I'm thinking ...

kccc

It seems so easy to be taken wrong when writing on the boards:my main concern is not with my husband doing or not doing No S, but with my own "go with the flow" tendencies. That is, when he snacks,boy do I want to snack too! I'm totally fine with my husband's weight-- that's his concern. But I do f...

kccc

I think the muscle metaphor is spot on. First, No-S gets easier as you do it - exactly like building a muscle. Second, some of my biggest failures have been after extended periods of extra willpower - as if I've exercised the muscle to exhaustion. I like the notion of S-days as "rest." For me, they ...

kccc

This is going to sound contradictory, but... 1) I do believe that there is an addictive quality to junk food. I have felt the need to go on "sugar fasts" in the past to break the cycle. 2) However, I think using the term "addiction" is not helpful. It is a term that gives up control and conscious ch...

kccc

Well, I'm finally watching this, and enjoying it. I agree with Nicole that it's quite a complex question. I do think there is a genetic component, but genetics are not destiny. My family tends toward overweight, even obesity. I was headed down that same path, but caught it and made a determined effo...

kccc

Oh, I want you to come conduct a lesson with my students on sensory writing KCCC! What a great idea - yours could actually be a poem! The nice thing about doing this little exercise (and the reason I encourage it) is that it's like priming the pump... afterwards, you think of all the other things y...

kccc

Maybe I'm just imagining things, but already my clothes are fitting better, my belly and sides maybe look a tad thinner and I'm TOO happy about my happy tummy, no more heartburn, indigestion, gas, etc. I'm so glad you're getting positive results already - it's such a reinforcement, isn't it? And th...

kccc

Too funny about the friendship bread call! We will all be watching for the baby announcement! (Could you put in on the main page so we don't miss it?) Great "script" on the door-to-door treats, and great thinking ahead on that. Figuring out potential rough spots in advance is a good strategy - it al...

kccc

I'm doing fairly detailed reporting on my HabitCal and Daily Check-In thread, so will probably not do big updates here - just an occasional "on track" post (like this one).

I do like checking in and seeing all the "cheerleading" for everyone. Thanks again, ~reneew!

kccc

Tuesday Exercise - 2.5 mile walk in the morning. My schedule doesn't generally allow me to do this, so I really enjoyed it. Especially this time of year, it's great. Br - 1/2 bagel w/cream cheese, my usual cafe au lait (which is so much a part of routine that I don't even put it on normally) L - Sli...

kccc

Welcome! The no-binge habitcal sounds like a good plan. :) You're already in problem-solving mode, which is great. Seven to 1:30 really is a long time. Have you tried drinks? Milk is filling, and I love coffee au lait (essentially just coffee and milk). If you give it the 21 days and are still havin...

kccc

As I wrote on a similar thread, the only person you can control is yourself - and that's on a good day. ;) However, depending on your relationship with your hubby, you can make specific requests for support ("Please don't offer me sweets on weekdays.") Or you can simply make quiet changes - small th...

kccc

I think your plan to wait a bit is good. Especially at first, the habit-establishment is key. Then you will see more clearly what might need changing. So, use this time to reflect on what you're doing now, and I bet something will jump out. Also, this is a very moderate diet, so a few missed N-days ...

kccc

Home again! Took "Friday at 6 to Sunday at 6" S-days this week - it works better for road trips. Can't reconstruct everything, but I essentially ate seconds Friday night (my son's fries, on top of my steak salad), ate a good bit on Saturday (a bit over the top), and Sunday just had a tiny piece of f...

kccc

Just for grins, I'll start a sensory list here... anyone welcome to share. Maybe we can get ideas from each other! I love the SOUND of... gentle rain, windchimes, music, children's laughter (or anyone's), the wind in the trees, purring cats I love the SMELL of... fresh-cut grass, honeysuckle, scente...

kccc

When I first started No-S, I realized that I had used food so much as a reward that I had lost touch with what ELSE I liked. Sort of like having tunnel-vision. Journaling helped that. One exercise that was particularly effective was to write lists to the following stems (at least 5 items, try for 10...

kccc

Well, we put a lot of healthy food on the table and give some choices ("there are three veggies, choose two"). If our son asks for more of something he loves, we say "after you've had X" (whatever is on his plate that is healthy but neglected). He can choose to leave the table without eating that st...

kccc

Copied from the challenge thread on the main board: I'm home (from traveling). Weighed for this challenge, for the first time in a while, and was slightly surprised by how high the scale read. I did expect it to be over 145, because I've had a lot of reds/yellows recently (and it takes me a while to...

kccc

I'm home (from traveling). Weighed this morning for this challenge, for the first time in a while, and was slightly surprised by how high the scale read. I did expect it to be over 145, because I've had a lot of reds/yellows recently (and it takes me a while to recover), but it was 150. Humph. Some ...

kccc

guadopt1997 wrote:Thursday: failure
Definitely had seconds on pizza tonight, having eaten 3.5 slices of a large...but I seem to have marked it and moved on. No sweets, no snacks. It's kind of heartening!

Good for you! That's real progress, when you can do it on the SAME DAY!

Go, Liz!

kccc

Declaring today a YELLOW day, as we visited my grandmother, who made a batch of her delicious sour cream cookies, which you don't get grandma made cookies every day. They were very small and I had 6 of them with my coffee. I don't htink it was a failure though. What do you think? I think they're EX...

kccc

Hi Joybelle! Would you like to join the discussion in the general forum under No-S? It gets more traffic, so others might see your post more.

(And welcome!)

kccc

Nichole, I totally agree with Blithe Morning that a honeymoon does NOT fall in the same category as work travel! :) And really, I didn't start being so careful about travel until there was a lot of it. When it was a rare thing (thus, by definition, "special"), I'd take some extra S-days and not even...

kccc

mimi wrote:It is easier because--the *noise* in my head -- my self-defeating chattering is going away...NoS is so peaceful for me to do. I know that is what I loved about it the most when I first tried it two years ago.

Isn't that a wonderful reward in itself?

kccc

Butterfly, I'm glad you came by - I'd made a mental note to go back and explain on your thread. :) (Though, when I read what I said on your thread, there wasn't much contradiction except in my head... I usually think of NWS as planned ahead, and this one wasn't.) Calling it a yellow does feel fair -...

kccc

Mimi, that's so nice of you. Hope you get to go to someplace wonderful when you do go to a conference. Alas, one of the things I have to watch is that I tend to lapse right after great instances of willpower - and did tonight. It's like I exhaust a muscle (and there's research to back up that descri...

kccc

I go in spurts. I've been all over the boards today, but barely posted for days before. And I think it's okay not to read it all. I do read most of the general board, but read only selected daily threads (other than my own). I tend to read the threads of people I especially like, or that have said s...

kccc

Great ideas! How do you deal with dessert buffets at parties? I tend to eat way too much, and even tho its an S day I do not feel in control, and then feel horrible after. I keep saying I'll sit down, but then nobody else is sitting, so I stand around the buffet nibbling. Any concrete suggestions, ...

kccc

Mya, that is really good advice! It's positive and nurturing and offers a place to be successful, which is important. When I first started doing No-S, I realized that I essentially came home and ate all evening. Eating was both a "reward" for a tough day and a way to procrastinate on evening tasks. ...

kccc

Rest of Wed...

L - was Quizno's small sub and chips
D - tortellini with pesto, salad and cut veggies, bread
Two glasses wine

And I am home. And grateful.

Got to watch it, though - came in feeling like as if it were the weekend, and it's NOT... but I want it to be.

kccc

Welcome, all!!

kccc

Butterfly, an idea of LA-Loser's that I adopted was a second-level "non-idiot" habitcal. Here's how it works: My main No-S habitcal is pretty strict. An apple away from mealtime would be a red, unless I had chosen to have a non-weekend S-day. Chosen S-days, like weekend ones, are yellow. The second ...

kccc

Wosnes, thanks for posting these recipes - they sound so yummy! Most of my recipes are "fast and easy" family meals that scarcely deserve the name of recipe. Some examples... Roasted veggies - get a mix of good veggies, toss in a ziplock with olive oil to coat, spread in a single layer in a pan and ...

kccc

I hope that everyone who posts on these boards will listen to both of these podcasts as well and the upcoming one as well. It's particularly appropriate right now, it seems to me, because as I read the boards every day, it seems as if more members are practicing more and more mods and tweaks than V...

kccc

These last few months, I have done a lot of travel, both for work and for pleasure. In both cases, there have been times when I've either subsisted on less-than-optimal food (like fast-food) or, conversely, had to deal with an overabundance of goodies surrounding me. Lately, it's been more of the la...

kccc

At a conference, but doing well. I have ignored some amazing desserts and breaks! The main food looks healthy, though I'm always a bit distrustful. Getting in low-level exercise, but that's okay. MON Dinner was a reception. Two small plates, starting with raw veggies/fruit. Some chicken wings and ch...

kccc

Typing on the phone, so will be short. Will try to expand later. First, be gentle with yourself. Just coming to this realization is huge progress. Make slow changes. Apply the "tweaks and mode" idea to the rest of your life. Pick one area to work on at a time, not 27. Develop your list of "what else...

kccc

http://everydaysystems.com/bb/viewtopic.php?t=5082

It's on tweaks and mods (part II).

Enjoy!

kccc

Count me in on tasty food. One of the real benefits of No-S to me is that I get to ENJOY food instead of mentally dissecting every plateful... Love the tomato and cheese recipe. One of my favorite summertime entrees, that I could eat DAILY, is broiled cheese toast topped with sliced tomato. Of cours...

kccc

MON

Pilates for Exercise

Br - yogurt, peach
L - Spanikopita, salad, watermelon
D - TBA

At another conference, so exercise/eating will be challenging this week.

kccc

If you manage the habit, that is an ACCOMPLISHMENT - pat yourself on the back whether you lost weight or not.

Results follow behavior. Sometimes there's a lag time, though. So don't give up!

kccc

Tiffani, cold oatmeal is good - kind of like muesli. I mix it with milk the night before and put it in the fridge, with cinnamon or maybe raisins. It's good heated in the winter, but I eat it cold in summer.

Good luck on all your efforts!

kccc

Mimi, with practice you'll turn them down easily. The thing is, they do look good, but after having enough yummy stuff on S-days, there's a growing confidence that "there will be nice food again." So, no need to eat it because you'll never get it again... SAT B - scrambled egg sammich. A childhood f...

kccc

In my case, no question: snacks, snacks, snacks! Couldn't agree more! I don't have an issue with sweets, and am doing fine on seconds now that I know how much to eat at each meal, but it's taken a long time to get accustomed to not having snacks. For the most part, I realize now, my snacks were min...

kccc

I like the modification to "personal best" - so will join this time around. :) Running update: Weight as of June 5 = 150. (145 is usual for me, so there's some work to be done here. See post below.) June 1 June 2 - I was at a conference these days, and deserve a MEDAL for walking away from the desse...

kccc

We all probably will...sigh :oops: Lol! On the other hand, if you're getting good results doing what you're doing, then it can't be too bad, right? I'm going to pay a little more attention, but gradually. (I believe in "5 degrees of change" at a time - there's a post on that somewhere. Small change...

Everyday Systems

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Noticing self-talk on S-days

Re: Baby's Here!

Re: Everyone--listen to the MODS & TWEAKS PODCASTS!

Thoughts on conferences, travel, etc.

Did everyone see the new podcast from R?