Everyday Systems

jackn wrote: Above all not in the sense of restriction and the skinny wild goose chase - just when and if it feels like it.

I love the workout-breakfast-shower morning sequence.
Feels right. Feels nourishing in more ways than one.
I guess lots of self-care.

I love the well-paced road so far.
Observe and adjust. Stay in comfort zone.
Don't clench teeth and restrict according to some guru's absolute truth.
Properly-fed bodies should be a no-brainer, should be something we do with ease.
We're made to, after all.

So many gems in this post but these three stood out. I agree about the work out, shower, break routine. Something feels so nice about that.

Really enjoying watching your journey unfold.

Linda

Thanx a bunch, Kaali.

day 65

All's well.

Sleep: 6hours. So-so rested.

During workout, a hiatus occurs in the music, and I find myself waiting for it to pick up.
Fill the void.
How much food have I put away in order to fill the void.
So, turned off the music for breakfast.
The quiet felt divine.
And I thought I needed something in the background.
Something.
Will see.
Sustainable?

For a while now, diminished the quantity of veg I have at one meal.
I serve less and leave some over.
This stems not from an effort of restriction,
but, rather, from recognizing and checking a sense of 'task' to have lots of veg.
This sense of a 'task' is a vestige of a time when I followed a guru
who essentially advocated stuffing yourself with veggies.
I now recognize it as pernicious logic, but it stayed with me for decades.
And I'm sure I could make more headway on that front.

Exercise: Two 7-minute bodyweight workouts

lpearlmom wrote: So many gems in this post... I agree about the work out, shower, break routine. Something feels so nice about that.

Really enjoying watching your journey unfold.

Linda

Linda, I know, you're intent on having me blush.

About the workout side, I did ask you about your experience, and I'm soon hopping over to check out if it clicked with you.

Unfold?
Give me a break.
I can barely touch my toes.

day 66
All's well.
Sleep: 4 hours. Weak.

Something is going on.
Been eating somewhat less at each meal, and satiating faster.
The 'belly belt' that tells me I've had enough is better heeded.
Food bought waits longer in the fridge.
And I need to buy less.
I don't know whether this is here to stay or a passing thing,
but I'm inclined to believe it's a stable change.
I've seen it take place in the past when I ate mindfully and chewed.

Might have to do with the cumulative experience of no-snacking
and freely choosing at every meal what I'll have.
Could allow the mind to trust that needs will be met.

More likely, however, it seems to me to have to do with
the (quite limited) chewing and mindfulness during meals.
As I said above, I know from experience that
when i chew and pay attention to the eating, I start eating less.

Will see.

Exercise: morning yoga video.

Thank you, Linda.

day 67

Sleep: ?, weak.
No nap in the afternoon. Perhaps all the better for the night.

Lunch was a bread-cake S-meal.
Had two slices fewer of bread - not by restricting, just by not aiming to finish what was served.
Contrary to usual experience, little or no stuffed/bloated feeling.
Might be due to last night's smaller dinner and sausage-raw-veg breakfast this morning.
The latter, I think, is actually modest, though it feels like a feast.
I'm trying to say that it seems like the effect of food does not merely depend on the food itself
- the background of previous eating also comes into play.
Didn't get the usual cloying feeling after two hours or so.
But am peckish as usual. A little full, yet hungry...
- the usual sugar or processed food effect.

Dinner was a rich meal
- in addition to usual veg-starch-protein for dinner,
had another protein serving and another starch serving.
Stopped after about 2/3.
Was it right to have followed my desire and gone on?
I don't know, but given the certain feel of fulness I have now,
a while after dinner, it was right.
I only wonder about maintaining the balance between following desire and eating to appetite.
In any case, I used to go all the way, and on a like meal that was even somewhat bigger.
This is part of the recent work on eating to appetite.
I think it was right, but time will tell.

Exercise: morning yoga video

day 68

Sleep: ?, interrupted by hours in the middle, so-so rested

Easy way not to clean plate mechanically: serve only half of planned meal every time
- serve a half; when done, serve a half of what's left, and so on...
Goal isn't not to clean plate, but not to do so mechanically,,
just because it's there.
The renewed serving allows checking anew with your hunger.

At breakfast, for example, this turned out useful.
When I re-served myself for the last time, I thought I should serve all that was left.
But then I thought the better of it.
Though it wasn't much, I still halved it.
And, indeed, in the little time it took to serve anew, I realized this would be enough.
I wouldn't be going for the remainder.
Furthermore, while having the small last serving, it felt a bit like a chore.
That was definitely the end.
And a bit of even this last little serving I had to leave over.
Whatever was left was good food, but no food is good which I eat beyond appetite.
Froze it away.

At lunch, again, about 3/4 of a meal that was smaller to begin with.
By 'smaller' I mean in comparison to the beginning of this journey.
I'd have only meals then, but quite generous ones.
I knew I was having more than needed,
but I guess that's what it took to come to trust that I'd have enough, that I'd be fed.
Then, I cut some meals down somewhat, by taking out, say, one of the garnishes.

Now, with the chewing, the meals are growing smaller yet.
I'm familiar with this from previous times of chewing and mindfulness,
but haven't been able to sustain it in the past.
Two things may allow me to sustain it this time around, however.
First, the habit and the trust built mean I can more calmly part with some of the meal left over.
Then, allowing myself whatever I may feel like having at any point means no inordinate cravings.
Will see.

Also, thinking of getting rid of the usual bread-cake treat-meal.
I can have it, but am somewhat uncomfortable with what goes into it and all that sugar, etc.
I know better than to suppress it.
I was thinking I'd offer myself alternative sweet meals, made with real food, but on the rich side.
This would make for some competition with the cake.
Then, I might genuinely tend towards passing on the cake meal.
Need to explore, but one thing that occurs to me is oats-butter-dry-dates-peanuts / other nuts / coconut.
Or, bread instead of oats.

Dinner: had about half as much as the usual serving.
Had to force myself somewhat at the end, as 'belly belt' feel was loud and clear.
Was fearing not hunger, but having too little simply in terms of
feeding myself properly.
This always happens when I chew properly.
It doesn't feel at all like an effort these days, and it's quite mild compared to the past.
Don't know where this is going.
Wait and see.

Exercise: mid-morning cardio-strength video

Seems there's quite a lot going on for you now that you've settled into No S.

One of the things I have felt with No S is that there's not room to eat all the things I want to include in my diet! Fruit for example I am still having with every meal really - I don't want to not have fruit in my diet. I am surprised at how little I really need to eat - and at how large a part eating has played in my life.

Exactly, raw.
Shedding lots of baggage.
That includes less coffee and less alcohol.

Reassuring to know you're experiencing something similar.

I don't mind not being able to eat as much.
I sometimes wonder whether I simply eat enough.
No hunger, though.

RAWCOOKIE wrote:I am surprised at how little I really need to eat - and at how large a part eating has played in my life.

Bingo.
Early days, though.
And I'm still interested in food and think of my meals, but it is a lot more laid-back.
Feels less like an obsession.

Hey, I might need to get a life.

Thanx for the input.

I learn a lot reading about your No S journey, jackn.

So much of my life has revolved around food; making lists, shopping, meal prep, reading food articles and cookbooks, clipping and organizing recipes, etc...

My oldest son has moved away, my younger sons are done growing and don't need big meals any more. My husband is 50 pounds overweight and I'm working my way through the No S plan. I've streamlined my shopping and food prep accordingly. And I'm astounded by how little food we really need to get by.

I now find myself with quite a bit of extra time on my hands. Today I worked on de-cluttering my garage. I got rid of some more cookbooks. I still enjoy making simple but delicious meals. How many recipes do I need?

Hey, e-Lyn, kind words and useful input.

It's reassuring to hear, as for example the smaller shopping volume.

I was concerned, but both yourself and Raw pointed out that you guys have the same experience, so feels OK.

I guess part of the freed time for me is filled up with exercise.
Also, some more reading and more rest.

Thank you kindly.

day 69
All's well.
Sleep: 6.5 hours, so-so rested.
Third day waking up with a thigh cramps.
Go figure.

While looked forward to breakfast, within two or three bites, was very calm.
Wanted to eat, but no avidity.

At lunch, hungry and tempted by the rich meal prepared.
So, eating more quickly.
Strking how this is self-reinforcing and leads to avid eating.

Also dinner on the bigger side.

As if the chewing habit vanished.
Definitely not calm today, finally.
Even had a thought of two of snacking.
And tempted by going beyond meal served.

Exercise: morning bodyweight routine.

I have those days too where I'm just a little off. It's okay.

Just a little blip and the fact is you didn't snack. That's where the importance of the habit comes in to play. You don't snack even when you feel that little pull. You don't snack because you just don't snack anymore regardless of mood. Anyway that's the hope.

I noticed you're mixing up your exercise routine a bit. How's that going for you?

Linda

More or less a third each bodyweight, cardio and yoga, each on a different day.
I enjoy it.

Thanx, Linda.

day 70
All's well.
Sleep: ?, so-so rested

Noticed at breakfast that the 'belly belt' of satiety appeared unexpected.
I think that's the usual case.
Good to know.
Be listening out for it.

Lovely lunch: bread, carrots, dates, peanuts, avocado.
Great, as replaced bread-cake treat-meal.
I like it better, as I'd rather have real food.
And it was definitely a choice by inclination. And proved right.
May still go for the cake at times, but it'll face competition from now on.
Could also have coconut instead of dates, come to think of it.
And other nuts.

At dinner, left some over.
The 'belly belt' of satiety was insurmountable.
Is it that the more I pay attention to it, the more powerful it grows?
And the other way around - easy to be oblivious to when I'd regularly trample it under foot.

Exercise: morning yoga video

Jackn, just popped over to say you're doing great! I enjoy your input on the forum. Your first daily check in mentioned that you were pretty down, even I. a " put". How are you feeling about yourself lately? Day 70 and you're still going strong! That has to make you feel confident.

MaggieMae wrote:Jackn, just popped over to say you're doing great! I enjoy your input on the forum. Your first daily check in mentioned that you were pretty down, even I. a " put". How are you feeling about yourself lately? Day 70 and you're still going strong! That has to make you feel confident.

I appreciate this input, MaggiMae - the kind words, and the reminder of the beginning.
Was after a binge, and forgot about it by now.


Long story short, feel good and hopeful.
Grateful to Reindhard and to the forum.
Grateful about the journey.

Good luck to us all.

day 71
All's well.
Sleep: ?, bimodal, so-so rested.

Lunch: had about a half of planned.
Tendency to smaller meals holds.

Dinner: again, smaller.
Overrode 'belly belt' by one or two 'rounds' of eating.
Felt like a vice around my waste within minutes.
Gotta heed.

Exercise: morning bodyweight routine.

jackn wrote: Lovely lunch: bread, carrots, dates, peanuts, avocado.
Great, as replaced bread-cake treat-meal.
I like it better, as I'd rather have real food.
And it was definitely a choice by inclination. And proved right.
May still go for the cake at times, but it'll face competition from now on.

This is wonderful - it's almost like we reach a satiation point with the 'treat-meals' like bread-cake - because we know we CAN have them, they lose their thrilling appeal! I love that NOTHING is forbidden on No S.

day 72

Sleep: 6.5 hours. Quite rested.

Exercise: morning cardio video.

day 73
All's well.
Sleep: <5 hours, bimodal, so-so rested.

Exercise: morning bodyweight video.

Excellent!

Wishing you a good sleep tonight

Thanx a bunch, Raw.

Good luck on your own journey.

Hope you're going well Jackn.

Yes, keeping up, learning and hoping.

Thank you so much, Cedar.

jackn wrote: Yet, I think a key point here is not offering a flat 'no' to the body's desire.
Suggesting an appealing, genuine alternative allows the body to forgo the junk of its own accord.

yes! so true!

have a great Sweekend, jackn!

Hey, Kaali.
Glad, you agree.

Hope you're keeping up.
Enjoy your weekend across the border.

day 74
All's well.
Sleep: 6.5 hours, so-so rested.

Exercise: morning yoga video

Glad you're hanging in there. Miss your longer posts but guessing you're just busy!

Have a great weekend!

Linda

Hey, Linda.

Nice to see you.

Well, 'busy'...

I don't know.
Just going with the flow.
Talking when inspired.
I guess it's mainly about feeling it's worthwhile.

Good luck with the reflux, with the hectic life, and with your habits.

jackn wrote:
I don't know.
Just going with the flow.
Talking when inspired.
I guess it's mainly about feeling it's worthwhile.

That makes perfect sense to me.

jackn wrote:Good luck with the reflux, with the hectic life, and with your habits.

Thanks for the well wishes. Happy Sunday!

Linda

day 75

Sleep: about 6 hours, quite rested.

Exercise: morning bodyweight routine

Hi jackn (and fellow three-meal NoS-er ),

Thanks for the nice welcome in my introduction thread!

Since I'm in search of a doable consistent exercise routine (preferably short and easy to fit into my day like the 10K steps), I was wondering if you could share your bodyweight routine? Or if there was a previous post about it, would you please direct me to it? Thank you in advance, and have a great day!

hey there. I like your style. Looks like posting here is developing into a habit, too. good stuff!

How kind and encouraging, Bunsof.
Thank you kindly.

Hi, Lifeisablessing.
Of course.

The bodyweight routine takes me on the order of 50-60', but only because I also go through an ample warm-u and a lengthy cool-down stretch.
Either one, just like the bodyweight stuff, I learnt by Googling.
Not rocket science, and, in time, you get more attentive to form (YTube) and come to understand the exercises better.

So, the bodyweight workout itself follows, but I'd look at videos to get good pointers on form.
My 'routine' has nothing special about it. It's just a relatively well-rounded series of exercises.
And, if I may, I wouldn't stick to anything as my sole workout.
This would spell monotony, unbalanced training and, without meaning to alarm, repetitive stress injury.
The main way I change it up is by practicing three different activities: bodyweight, cardio and yoga.
Much of the time, I simply follow YTube videos.
I browse through them, and pick those that seem promising.
Once I actually do the video, I edit the bookmark to include my assessment, thus setting up a stock of many videos.
As far as bodyweight videos go, the Fitness Blender channel might make for a good start, but you'll find your own, if you choose to.

A key reason to watch instructional videos on individual exercises is that often you get safety guidelines, too.
Essential and to be taken with utmost seriousness, esp by this 58-year-old.

OK, routine.
10 reps each of the following 8 exercises:
* push-ups - 5 pike push-up, 5 diamond push-ups.
* rows - I use a sheet hung on a pull-up bar to do those. Some use the edge of a table, etc. Look up 'bodyweight rows' on YTube, if necessary.
* Squats - 5 supported pistol-squats, 5 slow ones with a hold at the bottom.
* Abs - 5 or 10 leg raises (hanging of a bar). If only 5, 5 boat pose with slow lowering of torso and legs, then rising back to boat.
* Lunges - forward or back, slow and holding the lunge, or single-leg lunges - several variations and easy to find by Googling/YTubing just that on any familiar, classic exercise: lunge variations, etc.
* bridge - 5 single-legged glute bridges, count of 5 (yoga) wheel pose (full bridge).
* Dips - single-legged, on chair.
* side planks - 30 seconds each side, leg and arm raised.

The warm-up is too rich for here, but, in no particular order, includes box jumps, mountain climbers, burpees, single-leg Romanian deadlifts, Turkish get-up, hanging off the bar, back bends (as in yoga locust or others), wall-supported handstand and inchworms.
I mention those as contributing to strength work, rounding up the panel of muscle groups trained and raising heart rate.

Note that the exercises are ordered such that different body parts are working in successive exercises.
You could come up with your own selection and order after a while.
This is shorthand, but I can't really do this in any greater detail here.
And, though you're kind enough to ask me, I'm no expert, and I'd put the time and go to the source.
It's a whole, beautiful and rich world, and the discovery is mind-broadening and fun.
As an example, I've posted my favourite YTube yoga channels on the forum: https://everydaysystems.com/bb/viewtopi ... urite+yoga

All of this I report with some wistfulness, as, for a week now, I've had pain in my hamstring.
It's persistent and won't go away, and I need to consult.
I'm beginning to dread a long active rest period, though.

Have you begun a daily check-in, by the way?

day 76

Sleep: about 5.5 hours, quite rested.

Exercise: morning cardio video

Thank you jackn for the detailed description of your workouts! I'm very impressed with the time you put in. It's definitely given me some ideas; I grew up in the Jane Fonda exercise video era so I have a lot of experience with exercise videos! In recent years, I cut back my formal exercising because, frankly, I was tired of all the exercise-related aches and pains, as well as the frequent colds. Moderating down to meeting 10K steps a day, staying active throughout the day, and getting plenty of sleep has done wonders for my health. I'm hoping to eventually find a strength routine that I'm comfortable with and that I can fit easily into my lifestyle. The days of BeachBody overly involved exercise routines and rotations are over for me lol!

day 77
All's well.
Sleep: 5.5? hours, quite rested.

Exercise: none

Hi, hope you had a good sleep - have a great Wednesday!

Thanx a lot, Raw.

Good luck to us all.

day 78

Sleep: <4? hours, not rested.

Exercise: none

day 79

Sleep: 7 hours, rested.

Exercise: none

day 80

Sleep: 7.5 hours, rested.

A small snack between lunch and dinner.

Exercise: none

seems like you are sleeping better, jackn!
hope you are doing fine!

Hey, Kaali.

Thanx for stopping by.

Good luck on your path.

day 81

Sleep: 2 hours, not rested.

Binge.

Exercise: none

hug x

Thank you kindly, Raw.

day 82

Sleep: 6 hours, quite rested.

Exercise: none

what's going on, Jack? no exercise for a week? not like you....... are you feeling low I wonder

go roll out your yoga mat mate

hug x

Thank you, Raw.

Two-week-long pain in my left glute-hamstring.
Don't know what's going on.
Consulting doc, physiotherapist.

ah... sorry to hear that and hope you can get some help with it

I'm working on melting the deep tension in my shoulders and neck at the moment - when muscles hurt it is very distracting, to say the least.

sounds like these are needed - hugs x

Hope this muscle tension improves, Raw.

day 83

Sleep: 6.5 hours, rested.

Exercise: none

day 84

Sleep: 6.5 hours, quite rested.

Binge.

Exercise: none

re: comment on my thread

You are too kind! Thanks.

Is the of the leg pain, plus not being able to exercise, the trigger for the binge do you think? Did it start with a chocolate-bread treat-meal?

I'm wishing a sane, calm, happy N day upon you today.......... three meals, warm drinks for solace........

hug x

Thank you, Raw.

day 85

Sleep: 5.5 hours, so-so rested.

Exercise: none

hey there. Just skimmed thru the last few posts, and find you are hurting... hamstring area? oof.

Did you ever find out what's up? Smart of you to be resting, though.


take care.

Hey, buns.

How nice of you.

I feel good.

Yes, thigh issue still there, but, a miracle took place...

While I was expecting months of recovery given online info, over the last two-three days, things have improved a great deal.
Hurts less, and movement is freer.
I don't bother making a note of it, as it is so negligible in terms of working out, but I have been practicing a curtailed, slow-going version of my bodyweight workout.
And I'm seeing a physiotherapist in two days.

I feel more optimistic about being able to resume exercise within, say, three weeks? Time will tell, but it's so encouraging.

This idle period again taught me how I need the exercise and how it's a communication with the body.

So, going along, one day at a time, and feeling positive.

Again, grateful for your attention, buns. Of aluminum, I mean, of course.

Hard to work around injuries, but hope physioth. can help and give ideas. Although I hardly ever do what they say on my own.

This is reminding me I want to give a few trainers a try to see if any they can help with little twinges in a shoulder and knee that keep me from going full bore in dance class sometimes. (I did'nt know that until I saw myself on film once.) I"ve been reluctant for a few years to hand my money over, but it's time to gamble again.

Oh, Oolala, shoulder and knee.
Tell me about it.
And thanx for the input.

Took three years to get rid of a shoulder tendinitis, and a vague ghost seems to linger there forever.
Knee comes and goes, and I always tell it, as compassionately as I can, nope, sorry, no scalpels.

Not a month, a week?, goes by without real or minor issues.
Each one gives rise to the fear of 'That's it, won't be able to... anymore'.

I think this state of things is here to stay.
58 this summer.
I think it's only going to get worse.
I think age has also brought about peace and joy, and, on balance, I'm much happier, and grateful.
I think the young have a much harder time.

I try to be careful and abide by limits, but I do find it hard and am often tempted to go further than I perhaps ought to.
Hard to know.
And the pleasure of physical activity was a late bloomer's discovery for me.
When I did it like in my early forties, it was the whole food-intake-energy-expenditure (expletive deleted) mindset.
What misery.

Hope the money will be well-spent, oolala, by which I, of course, mainly mean that shoulder and knee will improve. And that dance will be freer.
What's dancing if not free?
But enough is a feast, ain't it?!
And we can dance through daily life, can't we?

Dance it away.

day 86

Sleep: ? hours, quite rested.

After dinner, yet another meal of cake and bread.

Exercise: Half morning bodyweight routine

day 87

Sleep: 5.5? hours, not rested.

Exercise: Half morning bodyweight routine

day 88

Sleep: 7 hours, quite rested.

Exercise: Half morning bodyweight routine

Glad to hear you managed to get a restful night.

Thank you, Raw.

day 89

Sleep: 4 hours, not rested.

Exercise: Half morning yoga video, a walk in town

day 90

Sleep: 5.5 hours, so-so rested.

A binge after dinner.

Exercise: Half morning bodyweight routine

day 91

Sleep: 5.5 hours, so-so rested.

Morning binge.

Exercise: none

Just as I was wondering 'where's Jackn?' your post popped up! So - another binge day huh? Is your leg still keeping you down? I don't know if you have shared about your binges anywhere else on these boards, I wish I knew how to offer you support......... Well, hopefully, staying in touch with everyone here will help.

Good luck mon ami!

Thank you, Raw.

day 92

Sleep: 2.5 hours, so-so rested.

A binge after dinner.

Exercise: none

day 93

Sleep: 5 hours, not rested.

Morning binge.

Exercise: none.

you are in my thoughts, jackn!
catapulting some sunshine over the border!

Hi, Kaali.

Sunny days.

day 94

Sleep: 7-7.5 hours, quite rested.

After dinner, another meal.

Your new avatar is amusing........... but, hey, I'm concerned about you.

I hope you can relax and enjoy your Sweekend. How's your leg?

Thank you, Raw.

day 94

Sleep: 7 hours, quite rested.

Exercise: Half morning bodyweight routine.

day 95

Sleep: 4.5 hours, so-so rested.

Exercise: Half morning bodyweight routine.

95 days!

A calm weekend?

Good luck for the coming week.

day 96

Sleep: 5.5 hours, so-so rested.

Exercise: Half morning bodyweight routine.

day 97

Sleep: ? hours, not rested.

Exercise: Half morning bodyweight routine.

day 98

Sleep: 5 hours, so-so rested.

Exercise: Half morning bodyweight routine.

Hi! Well done for posting daily - I hope your No S habit is taking hold

day 99

Sleep: 2.5-3 hours, not rested.

At both breakfast and lunch, exceeded pre-set, usual limits.

Exercise: morning walk in town.

day 100

Sleep: 6 hours, so-so rested.

At breakfast, exceeded pre-set, usual limits.

Exercise: morning half yoga session

Congrats on 100 days!

I hope your sleep difficulties get sorted out in the near future. Sleep deprivation is so miserable! And If I don't get enough rest it makes it so much more difficult to stick to No S.

Yes, e-lyn, you're clearly familiar with the experience.

Thank you kindly for the support and attention.
And I've noticed how supportive you've been to people all around the forum.

day 101

Sleep: 4.5 hours, not rested.

Copious lunch.

At dinner, exceeded pre-set, usual limits. Overate, a copious meal.

Exercise: none

day 102

Sleep: 5 hours, so-so rested.

At dinner, exceeded pre-set, usual limits.

Exercise: none.

day 103

Sleep: ? hours, not rested.

At breakfast, exceeded pre-set, usual limits.

Exercise: Half morning bodyweight routine.

day 104

Sleep: 4 hours, not rested.

Binge after dinner.

Exercise: none.