Everyday Systems

Smart goals. Check in only when it works for you.

Whatever works!
We are with you.

February 1, 2018

Height: 5'1"
Weight: 142
BMI: 26.8

April 5, 2018

Weight 139
BMI 26.3

I'm going to print out the articles that I have bookmarked here on my 'daily' posts.

138# BMI 26.1

Interesting thanks for posting

Jx

Hi minimizer! Glad to see you posted! Now I'm going to read the article you linked.

Ok, I read it -- then went and found the original study. How totally fascinating, yes!
I was particularly interested because I have mild prediabetes and would like to curtail any worsening of it.

Here's the abstract:

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes.
Sutton EF1, Beyl R1, Early KS2, Cefalu WT3, Ravussin E1, Peterson CM4.
Author information
Abstract
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF's effects are not solely due to weight loss.

Yes, I am afraid that I'm headed to the prediabetic range myself.
I have to get serious about reversing this...I plan to start
posting my meals (including timing) next week.

Thanks for the interesting link! Diabetis runs in the family so I’m very interested.

BR:
oatmeal, Greek yogurt, banana; two cups black tea
1/2 cup lactose-free 2% milk

Lun:
chicken, carrots, broccoli, corn
cup lactose-free 2% milk

Aft: 1/2 cup lactose-free 2% milk; cup black tea

Din: Salmon filet, baked potato/butter, collard greens,
blueberries, banana, & Greek yogurt

Br:
oatmeal, whey protein, banana, flax; 2 c black tea; 1/2 c. L-F 2% milk

Lun:
salmon, baked potato, butter, ff Gr yogurt, pecans

Aft: coffee & 2% L-F milk

Din:
vegetarian chili, carrots, blueberries, cup 2% L-F milk

16:8

Weight: 135
BMI: 25.5

134#
bmi: 25.3

Hey there minimizer!

Looks like you are doing well and I'm so delighted to see you on the boards!

Yes, thanks, Auto. Your stats look very good!

133#
BMI 25.1

Holidays, blah. Who needs 'em? I could live without them.
Glad that tomorrow is my favorite day:
January 1st, the beginning of a new year and I am hopeful.

BR: oatmeal, banana, whey protein, flax seeds; black tea; coffee w/milk

LUNCH: English muffin w/butter; green peas w/butter; milk w/Pom; supplements

DINNER:

Hi Minimizer! So nice to see you on the boards!!!!

Yes, I'm here from time to time.
Br: oatmeal, banana, whey protein, flax seeds; one cup of coffee, ff milk
Lun: canned salmon/mayo, ww pita, blueberries, ff milk
Din:

oatmeal, cooked apples; coffee w/milk

leftover tamale pie, slice Havarti cheese; leftover collard greens; dandy tea w/milk

chicken salad w/pecans, 1/2 ww pita; steamed cauli & carrots; ff Greek yogurt & banana

cup milk

How are things going for you in the non-food areas?

You're doing so well, auto! That's great, I am happy for you.

Lots of family stress going on here, several stressors in fact, but I will try to not complain...
BMI currently 26.1

...................................
oatmeal, banana, flax seeds; coffee w/milk

small ww pita, slice Havarti cheese; dandy tea w/milk

rotisserie chicken leg & wing; spinach; small ww pita; fresh blueberries; milk

leftover chicken; banana; peanut butter
................................

Still stress eating. Ongoing family stressors. It seems to me that if I could control one thing in my life, it could be my eating. Scheduling meals has been difficult however.

Oh, minimizer, sorry to hear that the family stressors continue. And controlling our eating is HARD to do when we are stressed! That is the easiest and first thing to often go in our routines. We lose our self-care and aren't always as gentle with ourselves as we really need.

Please feel free to share however much you want here. We are here to support you.

Hey Auto, I caught up with some of your recent posts. I have also had fasting blood sugar issues. I'm afraid I'm becoming pre-diabetic as well.
I need to work on that (and I know that ongoing stress is not helping either).

It looks like you are doing very well! I'm glad.
I have managed to do well yesterday and today. Writing down my meals, no snacks, no seconds, no sweets.

The stressful family issues have to do with very elderly parents and some heavy decisions being made about their care.
This has been ongoing for quite some time and I expect it to be a big stress for my husband and myself for some time to come.
We have to deal with it one day at a time, I know. If I feel that I have control over my daily food, I will feel like I'm
on top of something at least. I'm going to make the effort.

I had a pretty excellent weekend, eating-wise. I'm glad.
I have ordered a blood glucose monitoring kit which is due to
arrive tomorrow, so I'll be keeping track of my fasting blood
glucose. I have walked around 30-40 minutes most evenings lately.

Today (so far):

Breakfast: oatmeal, banana, plain fat-free organic yogurt, flax seeds
Black English breakfast tea. 1% milk.

Lunch: walnuts & plain ff organic yogurt; Ezekiel toast w/slice of Cheddar;
baby carrots

Supper: turkey patty with cabbage, carrots, marinara, curry, evoo; ratatouille; milk with Pom

Coconut La Croix with Pom

Yay, a blood sugar testing friend!

Yes, the glucose monitor kit arrived today, now I have to learn how to use it.
Hope it's not difficult--I can look for Youtube tutorials.
(Weight: 138)

Breakfast: oatmeal, banana, plain fat-free Greek yogurt, flax seeds; black tea

Lunch: boiled egg & mayo (egg salad) on slice Ezekiel bread; leftover ratatouille; leftover cooked cabbage & carrots with slice of Cheddar; 1% milk

Supper: salmon loaf; steamed pea pods & steamed carrots; kale cooked with evoo; 1% milk with Pom

Night; La Croix with Pom

Br: oatmeal, banana, yogurt, flax seeds; black tea; milk
Lun: potluck--one plate of food, no sweets
Sup: leftovers; milk
Night: la Croix; milk

Br: oatmeal, banana, yogurt, flax seeds; black tea; milk
Lun: egg salad, slice Ezekiel bread; baby carrots; ff Gr yogurt with walnuts
Sup: two slices Ezekiel bread, marainara, two slices Havarti; banana; Brazil nuts; 1% milk
I'm reading my No S Diet book again, every word, cover to cover. Inspirational.

Had a good week, having a sensible weekend.
Working on reducing stress and hopefully better
sleep as well.
Stressful Monday coming up.

Congrats on a good week. Good luck Monday!

Minimizer - I hope Monday goes OK.
Sometimes I use this at work when I get triggered:
S - stop
T - take a few breaths
O - observe what's happening in my body
P - practice identifying, naming, and riding out the feeling

The problem is this process takes me a long time, but I still find it useful and worthwhile. Baby steps getting faster at processing my feelings "in the moment" of the stressor.

That's good to remember, Auto.
I also remember being told by a therapist years ago that if I'm starting
to have anxiety that is leading to a panic attack, that it's a good idea
to place my attention on something that is happening outside of myself
and focus on that, in order to take the attention away from the extremely
uncomfortable feeling of extreme anxiety and panic.
Yesterday was very exhausting--I had to go to court in order to obtain
guardianship of one of my parents. It's a very difficult situation but it
was decided that this was a very necessary thing to do. The good news
is that I was successful with no snacks, no sweets, no seconds. Feeling
that I have control over what and when I eat is something at least!
Going with the momentum from last week into this week with another
successful day so far today.

breakfast: oatmeal, banana, ff plain Greek yogurt, flax seeds; black tea

lunch: Ezekiel bread; ff plain Greek yogurt; Brazil nuts; baby carrots; ginger tea; milk with Pom

dinner: salmon/mayo, slice Ezekiel bread; green beans; cooked apples with ff yogurt & walnuts

tonight: milk

Sorry you’re going through a stressful time. Glad you were able to stick to your NoS routine though.

Yes, thanks, it's good to feel in control of something (what & when I eat).
Br: oatmeal, banana, yogurt, flax seeds; black tea
Lun: egg salad, Ezekiel bread; kale
Din: tofu, cabbage, carrots; Ezekiel bread; milk with Pom

Midweek check-in. Doing well, so far so good. 136#. BMI 25.7

Br... oatmeal, banana, yogurt, flax seeds; black tea; milk
Lun...Ez. bread, Swiss cheese, marinara; steamed carrots & cauli; banana, yogurt, walnuts; almond butter
Din....salmon w/Mayo on slice Ez. bread; kale&evoo; Brazil nuts; orange; milk w/Pom

Br... oatmeal, banana, yogurt, flax; black tea; milk
Lun...Ez. brd, Swiss, marinara; Brazil nuts; carrots&cauli
Din...chicken&peas curry; kale; ratatouille

br...oatmeal, banana, yogurt, flax; black tea; milk
lun...egg salad on Ez brd; yogurt w/blueberries & walnuts
din...chicken curry; ratouille; steamed carrots & cauli; Ez brd; milk & Pom
night...chamomile tea

Br... oatmeal, banana, yogurt, flax; black tea; milk
Lun...sl Ez brd, sl Swiss, marinara; Brazil nuts
Din...chicken chili, spinach, orange/yogurt/walnuts
Night...milk

"Abstinence is as easy to me, as temperance would be difficult." Samuel Johnson

What a QUOTE!!!!!!! I could put this on my door at work. LOVE IT. Many essays could be written.

BTW, I smiled when I saw your new shorthand for quick entries. We all find our system, and it appears you have a good one going for you right now.

Thanks, Auto.
I'm doing well, not posting every day, awfully busy with parents
and life, but what I'm eating is in my control.
135#

Eating plant based for the past week.
Wt 133
BMI 25.1

Br: oatmeal, banana, yogurt, flax seeds; dandy tea w/milk
Lun: chicken-vegetable soup
Aft: peppermint tea
Sup: fish fingers, jacket potato, spaghetti squash; blueberries, milk
Night: dandy tea w/milk

Hi there minimizer! Here's to a good weekend with some decent self-care time for yourself. I know your life has been extra stressful for many months now....

Weight: 120
BMI: 22.7
Starting over this week with good habits.

Hey nice to see you on the boards!
You've lost some significant weight in the past year! What's been your story?

minimizer wrote: ↑

Mon Sep 07, 2020 4:35 pm

Weight: 120
BMI: 22.7
Starting over this week with good habits.

Wow, congratulations. Great progress on weight and BMI!

I've been very ill since last year and that's why the weight loss. I'm recovering now, getting back my strength and energy. No S habits will hopefully now help me to maintain my weight. Three healthful meals a day.

I'm so sorry to hear about your poor health, Minimizer! I would love to hear more about your journey if you have some of it you feel safe to share.

How is the situation going with your parents? I know that you were already dealing with a lot of stressful things - do you think stress contributed to your serious illness?

The day after my last post last November, I noticed a lump in my neck. One thing led to another and I was diagnosed with Non-Hodgkins lymphoma in February. I do believe that lots of stress contributed to my illness. I also believe that glyphosates in our food supply is partly to blame as well. I ate oatmeal just about every day, sometimes twice a day! Bread, grains, almonds, hummus, etc...glyohosates are bad news. I completed chemotherapy this summer. My scans show that I'm all clear now. I plan to stay healthy now and maintain the weight I lost during my illness. Quality meals (mostly organic), three times a day--that is a practical way to accomplish my health and weight goals. So I'm back!

So, so, SO glad to have you back and showing clear scans!

I have been listening to a lot of podcasts about glycophates lately, actually, so it's interesting that you specifically pointed that out as something you are avoiding now.

And isn't it great that NoS is such a big tent? 3 meals a day, whatever works for you, and we are all here to support one another. Hugs, Minimizer - you're a special one and I'm so grateful to see your posts and share your journey.

Hi Minimizer, you have had a rough time. Good to have you back and all the best.

minimizer wrote: ↑

Fri Sep 11, 2020 4:34 pm

I've been very ill since last year and that's why the weight loss. I'm recovering now, getting back my strength and energy. No S habits will hopefully now help me to maintain my weight. Three healthful meals a day.

Wow, I'm sorry for my previous comment on your weight loss. Glad to hear you're recovering now. Get well.

It's ok, Whosonfirst, my post was very vague.

Thank you, Auto, for your kind words. I hope you're doing well. I read your post that your Mother has dementia. I'm so sorry. My own Mother did pass away in February with end-stage Alzheimer's. She's in a much better place now. My Dad is still living but he does have dementia. We have help with caring for him now so the stress with that situation has lessened.

I'm glad to be able to fast between meals now. It actually feels like a treat after having to try to eat small amounts of food often, in order to manage a queasy stomach for several months.

Organic Greek yogurt & organic blueberries & peach slices & organic pecans & organic ground flax seeds; org. black tea.

Ezekiel bread slice w/org. slice cheese, & garden cherry tomatoes; organic sweet potato; org. corn; Brazil nuts.

Dandelion root tea w/org milk.

Vegetable soup; garden tomato & mayo & Ezekiel bread; navel orange.

Organic milk w/Pom

Org Greek yogurt & org banana half & org pecans & org flax seeds; org black tea

Ezekiel bread & organic banana half

Veg soup; org spaghetti & org marinara & fresh mozzarella; garden yellow squash; Brazil nuts

Org milk

Getting tested for celiac and H. Pylori this week.

Thursday:

Greek yogurt, banana, flax seeds; black tea

spaghetti & marinara & mozzarella; yellow squash

dandelion root tea w/milk

sweet potato; kale; cooked apples; milk

Friday:

Greek yogurt (org) & org blueberries & org flax seeds; Brazil nuts; org black tea

Ezekiel bread (2) & thin ham slices; org cooked apples & org pecans & org Greek yogurt

org Dandelion root tea & org milk; org milk & Pom

Ezekiel bread (1) & org Colby Jack cheese slice; org spinach; org applesauce & org pecans & org Greek yogurt

Cup of org chamomile/lavender tea

I have started trying to eliminate certain foods in order to control GERD symptoms.
Also hoping to avoid taking Pepcid or other drugs.
It's becoming evident that I'll probably have to cut out the pecans. Weaning myself
from caffeine too--this morning I only had 1/2 cup of black tea.
I hope to be able to keep to the three meals a day and not have to eat several smaller
meals. This morning I weighed 118 lbs.

Org Greek yogurt & Org banana & Org pecans & Org flax seeds; Org black tea (1/2 cup)

Org Ezekiel bread; org Greek yogurt & banana; Brazil nuts

Org Milk & Pom
Org Dandelion root tea & org milk

Org Vegetable soup w/org tofu; org Ezekiel bread; org applesauce

Org chamomile/lavender tea

What's BBL?

Hey I'm doing an elimination diet starting on Monday! 30 days no grains, sugars, dairy. I already avoid grains (talk about glyphosates!) and sugar (unless I'm off the rails), but I've never tried no dairy! Eeek!

Anyway, starches are what gave me heartburn (I only suffered occasionally but the incidences were increasing each year). When I gave them up, I don't have heartburn anymore. But everyone is different and I love that you are experimenting.

Will be fascinating to get your results back on your H.pylori and Celiac! I was listening to a podcast the other day and they were talking about how Irish Setters (the dog breed) are practically gone these days. They are genetically very gluten-intolerant and started getting really sick when, in the 50's or 60's (can't remember exactly when) the dog foods all started containing grains.

Hi Auto,
BBL meant Be Back Later (to finish recording my daily menu)

That's sad about Irish Setters. They seem to be a high-strung breed but they're such beautiful dogs.

Interesting about the no grains & dairy. Is it the Whole 30 plan? I've tried that and felt really good but couldn't stay with it for long. I think that organic grains have far less glyphosates that regular grains but might still have more than I realize. Well if find that I'm celiac then I'll avoid them altogether. I have been eating wheat so hopefully the test will be accurate. I should find out results next week. Good luck on your thirty-day elimination diet! (Experimenting with how different foods affect me is always interesting--sort of a "hobby" really! ha!)

Still plugging along.
I post my menu on some days, not always.
I try to limit my time on my computer and phone.
My weight has been 118 for about a week now, BMI 22.3

Org oatmeal, org blueberries, whey protein, org flax seeds; black tea

Leftover scalloped potatoes; org Ezekiel bread, garden tomato slices; Brazil nuts

Org Dandy tea w/org milk

Org Chickpea curry & org brown rice; org sweet potato; org milk

Org oats, org blueberries, yogurt, org flax seeds; org dandy tea w/org milk

Org Ezekiel bread, org cheese, org tomato; org banana & org yogurt

Vegetable soup; org garden yellow squash; org toast & org butter; org banana & yogurt

How's your energy level and mood doing these days, Minimizer?

Hello Auto, I have reduced energy since I've quit caffeine but it's getting better. My mood is pretty good--I'm just grateful to be well and alive.
Doing well with No S mostly. No snacks and no sweets although I have had seconds at supper a couple of times.
Weight now is 117.

Thanks for the update - you sound like you have found a rhythm that is working for you.

I need to be back, and so I am.
Today--Day One--all good.
I'll try to post often.
I'll look around here and see
what I've been missing out on.
Looks like quite a few podcasts
to catch up with.

Your name is so familiar to me that I was shocked to see how long it's been. Sorry you feel you need to be here, but welcome home anyway! Hope this is a good year for you all around.

Thank you, it's good to see you here as well.
I'm doing well, just need to work on my habits.
Self-discipline feels good, why oh why do I let myself lapse.

Thursday
Breakfast: oatmeal, applesauce, pb; tea w/milk
Lunch: salmon on Wasa; salad of lettuce, olives, & cheese
Afternoon: coffee w/milk
Supper: chicken curry, rice, green beans, cherries & nuts

Successful week!

Congrats on your successful week

Thanks

Sensible weekend, so glad.

Another sensible weekend. Will weigh on Feb 25.

Well done.

Thanks!

Weighed yesterday. Three pounds lost since one month ago when I started back.

Well done!

Icing on the habit cake!