Everyday Systems

kccc

Vickie,

Coming back to say that I've really adopted your "mark it and move on" motto, and it's REALLY been helpful to me. Thanks again!

Cheers,

KCCC

kccc

LA, thanks for finding the author for me! I've edited the "sticky" quotes thread to credit her, and I'll go post on her thread to thank her. :) Funfuture (btw, I love your name), how neat that you and I have kids the same age. Aren't they a riot? :) DS is so enjoying his birthday - it's fall break f...

kccc

Welcome back, Nay! No-S may not work for everyone, but there are a lot of us for whom it is the BEST answer around! I used to do calorie counting (and even did it successfully for a long time), but like this way of eating SO much better on so many levels. Hope it works for you, and that you continue...

kccc

Oh, and my "take away" from this experience is "eat satisfying meals." I have no doubt that if I'd had a better breakfast, the spread would have been far less tempting.

Tomorrow I'm eating breakfast out with the family to celebrate my son's birthday. And I intend to enjoy every bite.

kccc

10-30-08 No-S Exercise Not the best of days for No-S. Slipped on a slick paving stone this morning, fell, and messed up a knee. Between that and a road trip in connection with work, didn't exercise. Not sure how bad the damage is - I've iced it, and am hoping for the best. No-S included seconds, whi...

kccc

Funny to recover from something that's been successful (in terms of pounds lost), but I really do feel like I'm in a new phase now and need new tools. This phrase totally resonated with me. I was successful for decades in keeping weight off through strict monitoring. I weighed daily, and if the num...

kccc

Blue, all I have to say is: There you go being reasonable again! That's a joking line that my husband and I use when the other is being so sensible that you just can't argue. (Usually said in a mock tone that implies that it's somehow cheating to be THAT obviously right.) Reminds me of when I was co...

kccc

Another "quick meal" I've added to my repertoire is "egg in a hole" (it has lots of other names too - toad in a hole, egg in a basket, etc.). Essentially, a slice of bread with a hole cut into it. Put on a griddle to toast, with a bit of butter (either on the bread or the griddle). Break an egg into...

kccc

You can count it either way - but even when things clearly fall into more than one category (like pie as a snack), they only count as one "S-event."

Why beat yourself up more than once? Either way, just mark it and move on.

kccc

10-29-08 No S Exercise I'm assuming success on No-S for the moment, and will change it if needed. But I think I'm good. Exercise was minimal - just 15 minutes of walking. But 15 minutes counts. I'll try to fit in some evening stretches as well. B - oatmeal w/banana and nuts, cafe au lait L - Leftove...

kccc

Welcome back.

Best wishes for your success.

kccc

Veggiegirl, the tendency to eat too much at dinner will "self-correct" over time. For now, it's best to focus on not snacking, just as you're doing.

Sounds as if you're making great progress!

kccc

I'm off to work in just an hour, so now begins the real test of this diet. It's going on autopilot! I won't have much time to pay attention to it. Either it works with minimal effort, or I try something else. I will follow this diet until the summer (when I won't be working because the kids will be...

kccc

10-28-08 No S Exercise Real exercise today - my Pilates class. Which, alas, I will miss on Thursday. Br - Kashi Go Lean cereal with dried apricots, cafe au lait L - Pad Thai - Shrimp. And I get bonus points for calling for a "to-go" box right away and portioning it into "what I would put on my plate...

kccc

Thanks for the examples! I am a meat eater - but that translates to chicken once a week, fish once a week, and red meat occasionally. We eat cheese (probably too much - love it!), eggs, beans and pasta for the other meals. My "rule of thumb" is "plate divisions" - 1/4 protein, 1/4 carb (preferably c...

kccc

For Monday 10/27
No S
Exercise

Br - oatmeal, cafe au lait
L - Chicken quesadillas, carrots, applesauce
D - "Tower of Tortilla," cauliflower
(An extra cafe au lait in the morning - but that's okay.)

Exercise was minimal - yoga stretches before bedtime. 15 minutes, so it counts.

kccc

Post here a lot. When I give advice/recommendations to others, I reinforce them for myself. Plus, then I feel pressure to walk the talk. :) Non-food rewards. There are five senses OTHER than taste! I buy flowers, stop to admire sunsets, etc. I also journal, so I can get more in touch with myself and...

kccc

Thanks, Deb! Catching up... had pretty idiotic S-days this weekend, but they're over. My son's birthday party, and I made GOOD cake and icing. :) I've noticed I'm perma-snacking on weekends again though, so want to work on that. However, I did well traveling on Thursday and Friday. Don't remember th...

kccc

Hi Kathleen, Just read through your posts - what a lot of insights! I totally, totally agree about No-S giving permission to ENJOY food. What a gift! Happy belated birthday, and best wishes for your continued success. KCCC PS - I did Weight Watchers at one point, and one of their saner guidelines wa...

kccc

What a positive change!

kccc

What a great post! Thanks for sharing!

kccc

Wednesday 10/22 - No S SUCCESS Exercise SUCCESS Made a yoga class at lunch - a very good one. Br - oatmeal w/banana and nuts, cafe au lait L - leftover lasagna, carrot, applesauce D - yogurt (Greek - very good) and a veggie roll (sushi) All very good food. So far on Thursday Br- 1/2 bagel w/cream ch...

kccc

Welcome! In the past, I used to go on "sugar fasts" periodically when I felt my intake had gotten out of control and was approaching "addiction" behavior. It usually took about 3-5 days for the cravings to go a way. So you're CLOSE. Hang in there! :) (With No-S, I don't need "sugar fasts" because a ...

kccc

Congrats - and thanks for sharing.

kccc

What Deb said. Just go out and have fun. Your idea about getting a group to go do something is a very good one. If you like someone, show interest by talking to them, drawing them out, just being open about your pleasure in their company. That works pretty well without overt "flirting." And if you l...

kccc

Yikes! Too serious? Don't quit, and keep coming back to these boards. I get a lot out of reading the posts of others, but also ... submitting my own posts ... forces me to not only to express my feelings, but also to focus on what I feel about those feelings ... Well said! That's definitely one of ...

kccc

I'm struggling a bit these days. Was an idiot on my S-days. And definitely had seconds tonight, which is not like me - my N-days used to be pretty solid. Sigh. So, I'm going to start logging again, starting today. And I'm going to PLAN MEALS I LOVE. That second - focusing on enjoyment - is important...

kccc

Deb, your clarification makes a lot of sense. Hang in there!

Blue... I love what you said - that should be a sticky:

Part of what I love about NO S is that it almost forces us to be "forgiving" with ourselves while we work all of this stuff out.

So true!

kccc

Well, if you're taking a vote, my vote is "hang in there." :) You said it yourself - talking about how differently you feel. THAT is worth it's weight in gold right there! Over time, weight will ebb and flow before it drops. Two pounds is nothing - could just be a fluke of the scale. But wouldn't yo...

kccc

An interesting comment from the WashingtonPost.com Where's the Pleasure? You'd think that people who overeat do so because food gives them so much pleasure. But new research suggests otherwise: For many overweight women, food doesnâ€™t deliver the joy it promises. Brain scans of 77 women of varied b...

kccc

Deb, congrats! :) However, I'll join the chorus of "don't be TOO strict." I am consciously setting all my health goals at "5 days out of 7" or something similar, because I've learned that striving for perfection often undermines improvement. So be careful with that, okay? Worry about the N's, not th...

kccc

BA, Sorry that you've had health issues - sounds pretty serious. Though, as you point out, it was probably MUCH less so because of your general good health. Those good habits really pay off - good for you! Best wishes for continued progress toward recovery. May it be smooth and rapid! Very best wish...

kccc

Enjoyed my lunch pizza today, and had my kick-ass Pilates workout so I'm full of virtue. Tonight, I canned apple pie filling. My first foray into canning. I invited a friend over who'd done it before. She was a lot of help, and it made the activity much more fun to have her. The reason for this flur...

kccc

Blue, Just catching up on you, and just caught on to the difficulties October poses for you. Read your blog on that... Sending you a hug. I think you have grown SO MUCH in wisdom this past year, and are both living that wisdom and demonstrating it to others. I am in awe of your movement to acceptanc...

kccc

It may be no consolation, but a lot of us happily-married types were late bloomers. I didn't really date until college, had a number of less-than-wonderful relationships (that taught me a lot), and didn't marry until my 30's. But then, I picked the right person. :) The general advice to get out and ...

kccc

I had plantar fasciitis when pregnant, so I couldn't get the standard treatment of a cortisone shot. Which turned out to be very lucky for me, because the remedy suggested was non-invasive, had no side effect, and was MUCH better. I was given a foot brace to wear at night that gently stretched my fe...

kccc

I've spent some time thinking about this, and generally I think perfectionism is a bad thing..... PS. I did listen to the podcast on strictness, and it was very helpful. What I am finding is that I don't even think about food unless it is mealtime. With my prior diet, I was constantly asking myself...

kccc

No-S Failure last night. I taught class last night. The nights when I teach are difficult in terms of food anyway, because class runs from 4:30-7:30. I have figured out an approach , which is to eat a big lunch, slightly late, and a very light supper after class. That normally works. And since it's ...

kccc

Kathleen, I also had a lot of trouble with the "Failure" bit. I consider myself a "recovering perfectionist," and the word "failure" hit a lot of buttons. It's the same dynamic you describe - if I'm not perfect, I've failed, so may as well give up. Working with No-S has helped me a great deal in thi...

kccc

Trying to work on exercise, which had gotten kind of minimal... have done very well this week, but I can FEEL that it's harder than it used to be. That's telling me something. But to celebrate accomplishments... Sunday - long walk plus stretch Monday - Yoga class Tuesday - Pilates/Yoga class Both th...

kccc

Glad to hear you're making progress, even with minor setbacks.

And I love your user name.

kccc

What wise advice here! Tiffani, be gentle with yourself. Listen to the others' good advice about nourishing, comforting meals, and think about what else you can do to take care of yourself. Things I do when stressed... - Journal. I write 3 pages (5.5 x 8 journal size) per day. Somehow, seeing worrie...

kccc

Okay, I am re-thinking my "Friday night to Sunday night" S-day pattern. The past two weeks, I have taken a NWS because of eating past 6:00 on Sunday. Both days, I made pies and they weren't done by 6:00. No way I am passing up totally home-made pie, after I worked to make it! (And the schedule just ...

kccc

Kathleen wrote:
I appreciate that I am getting more orderly in other aspects of my life as I stop focusing on food round the clock. It's wonderful, isn't it?

Totally one of the best "side effects" of this diet, IMHO.

(Isn't it nice that the only "side effects" are positive ones?)

kccc

Sounds like 3 cookies were a reasonable price to pay for such a valuable insight! (And stopping at 3 is an accomplishment to celebrate.)

Good for you.

And thanks for sharing!

kccc

If you are getting compliments and feeling better, you're doing very well! The scale is only one metric, and not a reliable one at that! You are probably gaining muscle and losing fat, which is GREAT from a health perspective. (And obviously, from the "looks" perspective as well.) There's a very fun...

kccc

Blue,

Just wanted to say I'm so glad you're back around. Don't have a lot of time to post myself lately, but always glad to see you.

KCCC

kccc

Managed to exercise today, which is good. Despite my good Tuesday class, I've already used my 2 exempts for the week. So, have to slide in at least 15 minutes... and it will be a challenge, since I'm at a conference and sharing a room. Speaking of which... I get bonus points for sticking to No-S tod...

kccc

Me again. Still buried. Had a kick-butt exercise class yesterday... which brought home how erratic my exercise routine is. I think if I'd been in class regularly, it would have been easier. But I'm doing what I can do. On the positive side, had a LOVELY meal yesterday! It fit my "1/4 plate" guidelin...

kccc

I like it a lot conceptually, but I think some of the algorithms don't work for me. I do my S-days from 6pm on Friday to 6pm on Sunday. I color code Friday and Saturday yellow as S-days on my HabitCal, and consider Sunday green if I'm back on track by 6. For exercise, the goal is to get exercise "an...

kccc

Back to the "if I don't eat what I want" theme... I think learning to listen to "What do I want? What will satisfy me?" is an invaluable aspect of No-S. Eating something unsatisfying DOES undermine success. I think that's why so many diets fail - they fail to satisfy. So, it's a really good idea to ...

kccc

Hot tea? The herbal ones taste nice without added sweetening. My favorites are the "zinger" varieties. Seltzer is good too, as Deb suggests. I will tell you my story about how tastes change, in hopes that it will help. I used to have a serious soda habit, and thought I would NEVER do without. Well, ...

kccc

The place where stress is hitting me most is my S-days. They've gotten pretty over-the-top again. Fortunately, they're BOUNDED, which helps - I have no inclination to carry them over into the week. However, it's time to take action.... I think Blueskigh's "filter" is the best: Am I ENJOYING this? I ...

kccc

Many,many thanks to my new friends offering advice for my gnawing hunger dilemma! Hunger times are very predictable midmorning and midafternoon. I usually have a tortilla with greens and cheese before leaving for work(6:30 AM) then high fiber cereal, walnuts,raisens,soymilk when arriving at work( 8...

kccc

Alll the podcasts are here:
http://everydaysystems.com/podcast/

Strictness is #13. (And there are a lot of good ones, that one just really had an impact on me, particularly the "no retribution" idea.)

Good luck! I believe that you can do this and be successful, and I'm rooting for you!

kccc

I think you've been making it more complicated than it is. Phasing in can work, and some people have done it. I held on to an afternoon snack for a bit (with a limited menu). Eventually, it went away. Do whatever sets you up for success. :) I do recommend the "strictness" podcast (my personal favori...

kccc

Quick update... doing pretty well overall. One thing I noted is that I have been eating out a lot lately, just because of work pressures and schedule. That is something I need to take into account when it gets too frequent. Had a salad at a local place for lunch yesterday - no dressing, but very yum...

kccc

Hi Kathleen, First, just to contribute to "why blogs stop"... I'm sure there are a variety of reasons. Sometimes, it's failure. Other times, it's a positive reason. I stopped keeping my blog regularly because I don't need it anymore... and work/life is crazy, so anything I can trim from my life is g...

kccc

Happy Day - and the start of a wonderful year!

kccc

Aw, thanks, everyone! I'm touched and glad if my ramblings have been helpful to others - the posts that others make have been so very helpful to me, that it's nice to feel that I've made some return. (I'd name names, but I'd forget someone. So many wise and helpful people here!) I have learned so mu...

kccc

Go, Blue!!!! What a milestone!

You have really internalized the No-S diet so quickly, and made such progress - I've learned a lot from you.

Good luck on maintenance (and you're still going to stop in at times, right?)

kccc

DrsWife, are you sure you need a buddy outside the boards? I'll be happy to provide a lot of positive feedback, support, etc., but just can't handle any more messages or emails. And I suspect if you post here, you'll find a constant stream of support. Like a buddy group! At any rate, I do wish you w...

kccc

I have previously written long complex posts that tell my story, so will gather them up and paste them in (with some editing for coherence) rather than re-writing. Short form - have been on No-S about 2 years. Am able to maintain on it, when I was continuously gaining before. Love it. General stats:...

kccc

Another thought - are you taking your S-days? They really do make a difference in keeping you from getting discouraged. Folks who try to "tough through" them usually end up cracking at some point....

kccc

Jane, For strict No-S, chocolate syrup is definitely a sweet. Plain milk is fine, of course. HOWEVER - the key right now is to build habit and consistency. Some people "phase in" the habits, first focusing on the easier ones and then building from there. If you're having trouble, bring it to the lev...

kccc

I think they're quite impressive. The consistency that you've applied is especially striking - and it's clearly paid off.

Thanks for sharing your journey.

kccc

Well, don't cheer too soon, Blue. I had an out-and-out failure on Monday. I knew it was when it was happening. And it's not surprising - all the warning signs for "comfort eating alerts" are out. In retrospect, it wasn't nearly as bad as I thought at the time. I made home-made pizza, and was hungry ...

kccc

Oh, an interesting S-day thing... I was at the grocery on Saturday evening, and looking for an "S-treat." It was very hard to find something I really wanted. I ended up with a Dove candy bar, but in all honesty it wasn't that good. While writing in my journal the next morning, I realized that I'd ha...

kccc

I have been having a hard time with exercise - barely getting in my 15-minute minimum, and actually got a RED last week. (Should have checked my HabitCal - my untrustworthy memory told me I had an exempt day left, but it was wrong.) So I am pleased that I walked on Sunday and went to yoga today. A g...

kccc

For me (note those important two words!), those types of social situations are EXACTLY the kind of thing I need to learn to deal with. There's always a social-food combination happening! So, I'm quite strict about them. Unless they fall on my designated days, OR I'm willing to take a NWS for them, I...

kccc

Welcome back!!

Don't "crawl back" - dance in celebration of the positive choice you're making and the self-awareness you're showing.

kccc

I found that my old habits of small meals didn't work on No-S - I had to crank them up a bit to make it to the next meal. Protein and complex carbs seemed especially important to "hold me." The good news was that with no snacks, the extra food was not an issue. (And actually, meal food is generally ...

kccc

Hard time on exercise lately - missed a lot of my classes. I have been doing "15 minutes," but sometimes that's just walking. But I'm doing what I can. There are days I wouldn't get 15 minutes if I didn't want my green HabitCal square. No-S is easier all the time... I really like how much I have int...

kccc

Love that addition! I agree that "fake food" - whatever you call it - is best avoided. Not sure I'm willing to make it a full "S" yet, but only because I do want some at times and want to be "allowed" to have chips with my sandwich IF I really want them. (That IF is really important to me... and usu...

kccc

Happy Birthday, Blue! What funfuture said (btw, fun, LOVE that user name - and it goes so well with a happy birthday wish!) Blue, you have been such a wonderful addition to this board. I hope your birthday is the beginning of the best year of your life... and I wish the same for you next year! :)

kccc

Got back on track after my birthday No-S....nothing much to report for the week. Today I'm at a conference, and the food is just amazingly good. I caved and had dessert (really 2 halves of dessert, one at lunch and one at dinner). I'm counting it as a NWS. Even though I usually start my No-S on Frid...

kccc

Anndelise, I think you're absolutely right. And you have expressed the process of change in really understandable and useful terms. I learned some time ago to think of binge eating (and other indulgences, such as spending too much time on the computer, lol!.) as "misguided attempts at self-nurture."...

kccc

Deb, what an incredible insight. Thank you for sharing with the rest of us, and best wishes for avoiding such "blips" in the future. (Because in terms of your overall patterns, it was just a blip.) Daahling, you sound so frustrated. It's a feeling I know, so I'm going to tag on to Deb's "binge eatin...

kccc

I'm female, but new enough that I'm not sure I can help. I do feel better. I took it slow and careful, but I am noticing "weak" places in my back that have become stronger. The motions become easier over time. I work up a real sweat in only 15 minutes, and feel a sense of accomplishment in doing the...

kccc

Hope the replies were reassuring. :) The rules really are straightforward, but you will see a lot of variation in terms of implementation. I actually think that's a great strength of No S - it accommodates a lot of individual needs and preferences. Like your mom used to tell you "Don't worry about w...

kccc

I used to think turning to water to help hold off hunger was the biggest crock of all time, that was until I started to No-S. So funny how water does help me now when it never did before. I wonder if it's mental, not that it matters since it does work. Or maybe it works now because now when I feel ...

kccc

Had a great birthday weekend (which I posted about on the main board, wrt to the birthday cake.) Back to usual life today. A little hungry, but nothing unsurvivable. :) I am enjoying my S days so much more than I used to. We went out to eat on my birthday, to a new local restaurant. Italian style, y...

kccc

Good for you!

Maintenance is the hard part, IMHO. Congrats on doing so well.

kccc

I have had issues with RSI for a long time. Noticed a flare-up in my arms when I started Shovelglove - lower arms ached, and at first I couldn't figure out why, since I hadn't been on the computer any more than normal. Mentioned it to my massage therapist when I went in. I'd told him about SG previo...

kccc

Thank you all! I've had a lovely birthday - I feel very cherished by my family. I did have a second piece of cake at supper... but couldn't finish it. Neither could my son, who asked me to save his for later. (I have done so, and told him that was "good listening to your body." I am hoping he grows ...

kccc

The No-S diet allows a lot of variation, and you've found posts from people who either like that stuff or can't let old habits go yet. :) Eat what you want - as long as you stick to the basics as described in No-S. No snacks, sweets, seconds, etc. That's what you need to do. Work on building habit, ...

kccc

I'm a female SG-er too. :) I think that the basic point JackHacket was making about un-bundling Shovelglove and timed exercise is both accurate and useful. My summary: Shovelglove is a specific example of "14 minutes of exercise," and the broader statement may reach more people than the specific exa...

kccc

Today is my birthday, and my dear husband got my very favorite cake - a flourless chocolate truffle cake from the local bakery that is truly decadent. I love it, and requested it. And I had some, and thoroughly enjoyed it. And thought about having more, since it's an S-day and all... but I'm finding...

kccc

Laff, sounds like you're climbing back on really well. Don't look back, look forward. Annedelise, sounds as if you had a really awful day. Be gentle with yourself... it's okay to miss on some things when life throws you a curve. (And CONGRATS on sticking with No S.) Just move forward when you feel a...

kccc

I think that's really a case where "your mileage may vary" - that is, results will be very individualized. If it's working for you, by all means keep on! If you find over time that it's not, reconsider what you're having for snacks, or how often you're having them during those days. I suspect that i...

kccc

I really like that idea, so much so that I immediately went to my HabitCal to implement it. Then I realized that it works really, really well for No-S, but not for my exercise habitcal or my project one . They are both more erratic in terms of when the yellow days fall, because my rule of thumb is j...

kccc

Blue, I think that is an extremely sensible approach - very No-S-ish in its "moderation mindset." :) I do much the same - one or two meals out per week are okay. After that, got to start being extra careful. And if I'm going to eat out, it SHOULD be special! Time with friends or family, really good ...

kccc

KCCC your simple "pantry recipe" sounds like wow! are you a chef? Blueskighs Lol! No way. I do like to cook, though and seek out new recipes to try. Especially "fast" recipes (since I work), and meals that I can just keep the ingredients for on hand and put together quickly. Pasta dishes are one gr...

kccc

On No-S, I came to the realization that I was NEVER happy with my weight. I always wanted to be "five pounds less" than the weight I was - however little I weighed. What a waste of time and energy. I now focus on being "on habit," and try to develop a mild curiosity about where my weight will end up...

kccc

That sounds delicious! I did a pasta recipe tonight, but it was a simple "pantry recipe." Onions (some I froze, following your tip - worked great!), garlic, canned tomatoes, a splash of red wine, some marinated artichokes with liquid, basil (fresh, from my potted one), olives. Cooked until reduced s...

kccc

... oh, for the record... today was a SUCCESS.

kccc

Today I ate out at lunch with friends. It was a restaurant they chose that I don't normally go to. I made a choice that sounded both good and reasonably healthy - a Greek Chicken salad, with greens, chicken, feta, etc. Later, I looked up the nutritional info, just for grins. It was horrendous - even...

kccc

What a lovely way to re-frame! And yes, I know it's hard work sometimes... but we can do hard things. Yes, I can wait for dinner, even though my husband is a bit late and I am very hungry. The meal is really something to look forward to, and I will spoil it if I snack now. It will taste so much bett...

kccc

How nice to see you, Blue!

I am fully expecting that you will continue on after 6 months, and barely notice the "anniversary" has passed. Your habits are so solid by now!

I didn't know you'd lost your kitty - I'm sorry. That's the hardest part of having loving pets.

KCCC

kccc

I confess that "NoS@home" was a bit difficult today. SO... I'm proud of myself that I managed it. (Yes, I'm bragging. It was not easy around 4 PM.)

And I did ShovelGlove. And I did make real meals that I liked.

Everyday Systems

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Eating isn't fun when you're overweight... (article)

KCCC's No-S story

Well, that's a change