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3squaremeals daily check in
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Sun Apr 23, 2017 11:58 am    Post subject: Reply with quote

Well today was my birthday and I are far too much and permasnacked all day but glad to be back to an N day tomorrow as I'm feeling rather blah.
I enjoyed chocolate cake, lemon meringue pie and chocolate to name a few things today plus wine. Will be glad to get back to regular S weekends now since Easter and my birthday are over. I really do need to reign in the S days if I want to lose some weight. Try to only have one S per S day rather than making it an all day thing. I managed to get out for a walk tonight and may go to the gym in the next few days
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Sun Apr 23, 2017 8:53 pm    Post subject: Reply with quote

Here's to a nice N Sunday after delicious extras yesterday.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Mon Apr 24, 2017 11:11 am    Post subject: Reply with quote

Thanks Oolala, it is Monday here today Smile

Well today was a red day. I did so well until after dinner. I think having 3 S days in a row really throws me out of routine. Plus I felt so fat and bloated after the weekend I felt like I wanted to go on a diet and was thinking about diets throughout the day, and whenever I think of dieting it usually causes a binge because I used to binge then go on a diet. I need to focus on habit the rest of this week and not stress about dieting or how healthy what I am eating is. I also definitely want to limit my S day treats so that I am still on habit but might get some chocolate or a piece of cake or something to enjoy after dinner.

At least i have had a reminder of how rubbish I used to feel after binging! Anyway I will put it behind me and get myself back on track! If I don't I will spiral out of control.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Tue Apr 25, 2017 12:50 am    Post subject: Reply with quote

That is a great attitude-put it behind me and get back on track. The value of overdoing it, in my opinion is in how it is a reminder of how lousy we feel from the overeating that seems so important at the time. It's clear evidence, not someone telling us.

This week, give yourself lots of credit every time you get through to the next meal staying on plan, especially during any time that you used to be the most vulnerable. If it's at night, promise yourself a big breakfast if you make it to bed without snacking. (The big breakfast is optional. You probably won't feel like having it.)

I love that term: feeling rubbish
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Tue Apr 25, 2017 12:24 pm    Post subject: Reply with quote

Thanks Oolala for your advice. I really struggled through this afternoon but made it through the day. It feels good to have been strong. Just got to take it one meal at a time over the rest of the week. I am a little nervous about only having 2 more N days before being back to my S days again but if I just try to stick to my N day structure with a treat or 2 added in I should be fine.

B- crumpets with butter and marmite
L- toasted cheese sandwich with a sliced up Frankfurt in, ketchup, mustard and onion + a mandarin
T- chilli con carne with sour cream and cheese on rice with cabbage
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Tue Apr 25, 2017 9:07 pm    Post subject: Reply with quote

I humbly suggest trying to fill your S days with pleasurable or productive activities for awhile to take some of the attention off S's.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Thu Apr 27, 2017 10:19 am    Post subject: Reply with quote

Arghh yesterday was a very red day. I baked cookies for the kids and caved in and binged. I don't know what is going on lately, I think I maybe just felt guilty about the weekend and my weight had kind of plateaued after losing the first bit of weight. Which was due to wild S days. Anyway I can't dwell on it, I just need to move on and deal with the consequences which is weight gain and being out of habit.

Today was green. I have made a mod for the first week to help get me through my afternoons if I need something which is a cup of milk mixed with 1 teaspoon of hot chocolate mix. I figure we are allowed milk, and the teaspoon of hot chocolate mix is made up of cocoa and sugar and I put sugar in my tea. Once my No S habit is feeling in place again I will take that mod away. Anything to stop this awful binge eating that makes me feel so full and bloated.

Food today
B- baked beans and cheese on an English muffin toasted under the grill
L- Turkish bread with pastrami, cheese, tomato and aioli placed under the grill and an apple (it's Autumn aka fall here so I'm craving lots of hot food)
S- hot chocolate
T- chicken kiev, mashed potato, carrot, broccoli and corn
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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Larkspur



Joined: 06 Mar 2017
Posts: 167
Location: Pennsylvania

PostPosted: Thu Apr 27, 2017 12:11 pm    Post subject: Reply with quote

I do hot chocolate in the afternoons too.

I used to do clean eating with a cheat day, so the S days are kinda familiar to me. So that's what, 104 S days a year not counting holidays. If I think of it that way that helps me avoid the snatch and grab mentality. Whatever nice thing it is, it'll be there next S day. Sometimes that works lol.

The other trick I've had success with is: if I'm eating something I think I shouldn't, I try to slow down, stop other things, pay attention and enjoy it.

To be fair, I don't think of myself as having a binging problem. I have more of an entitlement problem <G>. So if anybody has any tips for that Smile
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Thu Apr 27, 2017 12:38 pm    Post subject: Reply with quote

Look at what you like about being entitled but also what price you pay. Is it worth it? Maybe it is. There's something you can't get when you frequently eat out of entitlement, something you're missing out on. Do you enjoy your food as much when you eat because you feel entitled? See if the trade off makes sense. When we see these things rationally, the choice becomes easier. We realize we are really getting something we really want in exchange for something else we don't prize as much anymore.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Apr 28, 2017 12:59 pm    Post subject: Reply with quote

Thanks for your support and advice Larkspur and oolala.

Today (Friday) is usually an S day for me so I took it as an S day with the exception of having only one or two S events to help keep me on track with 3 meals a day and to make sure I don't go over a week without an S day.

Today's food
B- crumpets with peanut butter and a banana
L- Turkish bread toasted with bacon, avocado, tomato and aioli + an apple
T- chicken burger, fries, some popcorn chicken pieces
S day treat- 4 small homemade cookies, few extra fries from my son's plate
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Mon May 01, 2017 11:42 am    Post subject: Reply with quote

I'm back and ready to start the new month fresh with no extra red days! I feel like I'm ready to get back on track, don't think it helped being that time of the month and the weekend sugar binge during my birthday weekend.

I was going to make a mod that I only have one S day but I don't want to go interfering with the system just yet. I will just try hard to make sure I don't go crazy on my S days as I want to stick to my routine of 3 meals and have a treat rather than eating what I like all day long and feeling rubbish. I would like to plan in advance something I will really enjoy.

Yesterday's food
B- sausage and egg mc muffin
L- ham, cheese, tomato and aioli toasted sandwich + apple
T- chilli con carne (with lots of hidden veg for my fussy toddler) on rice and broccoli

Today's food
B- crumpets with butter and a cappuccino
L- ham, tomato paste, cheese and basil toasted sandwich + apple
T- Thai Red curry on rice with lots of veg in the curry and steamed cauliflower
E- kicking the ball around the yard with my son for 30 mins + lots of housework
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Mon May 01, 2017 1:28 pm    Post subject: Reply with quote

Good S day plan for May.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri May 05, 2017 12:39 pm    Post subject: Reply with quote

Today was an S day
B- crumpets with butter and marmite and an apple
L- Turkish roll with pastrami, cheese, tomato and aioli + watermelon
T- Korean spicy pork on rice and stir fried veg
S day treats- piece of caramel slice, some of the kids homemade fried rice

Glad I was able to have a tame S day today after many days of binging. I'm really starting to work on my binging. I am doing the 21 day challenge to help me get out of the binge cycle/rut I've gotten myself into. Today was day 1 starting with my usual Friday S day. I'm really wanting to get back on track with no S as this is the only plan I enjoy or ever want to do again. I really enjoyed the month that I was on track before falling off the wagon.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Fri May 05, 2017 12:56 pm    Post subject: Reply with quote

Keep trying to remember that, not just on S days, but often every day, even when there is no temptation. Honestly, for me, it didn't (and doesn't) always make it easy on S days to be moderate. (Mine has more to do with the aimlessness that I have not been able to change.) But it makes it worth it every time I am.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Sat May 06, 2017 10:10 pm    Post subject: Reply with quote

Thanks oolala.

Another pretty good S day yesterday. Had a friend's birthday barbeque dinner that I went to.

B- 2 crumpets with butter and marmite
L- chicken and vegetable soup, garlic butter toast and an apple
T- barbeque meats and salads

S day treats- soft serve ice cream, few chicken nuggets and fries from kids, extra piece of meat at barbeque
_________________
197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Mon May 08, 2017 10:15 am    Post subject: Reply with quote

I have decided to take a week or two break from posting just to give myself time to work on my binging habit. I will be loosely following No S but don't want to feel as though I have to be green or I binge. It usually takes me a week or two to get back out of my binging habit and I can stay on track for a while but if I start having 2-3 days of binges I start spiralling out of control until it is a daily thing. I may make some mods for my S days to prevent binges too, will have a good think about it while I'm getting everything under control.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri May 12, 2017 1:57 pm    Post subject: Reply with quote

Just reading through the No S book again to get me in the right mindset. 2 quotes I need to focus on from the book are 'fight one enemy at a time, not three at once' this resonates with me because I am too focused on what I'm eating being perfect nutritionally when first off I need to just focus on one thing which is forming the No S habit.

Secondly is 'you have no business worrying about antioxidants when you are 50lbs overweight' I need to stop focusing on trying to eat clean, low fat and only wholegrains while binging on bars of chocolate because I feel deprived. I would be better off just moderating my intake of food in general.

I was looking at photos of myself from only a month ago and I don't actually look too bad. I had gotten down to a size 8 (US sizing) size 12 (AUS, UK sizing) Not my ideal weight but it is so much better than where I'm at now mentally and physically. I currently feel chained to food, up about 9lbs and absolutely miserable after a few weeks of binging. I know I need No S in my life, it makes me feel sane. I don't have to obsess that I'm eating low fat dairy, whole grains and if my snack is low enough in calories. I am going to focus on eating food I enjoy while sticking to vanilla no S because I hate how I'm feeling at the moment, I want to be back where I was a month ago, enjoying my food and feeling not too bad about my body.
_________________
197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Fri May 12, 2017 11:40 pm    Post subject: Reply with quote

Very worthy strategies. I've seen a fair number of people give up because they kept trying to eat "diet" meals and then overate other stuff. I personally think it really undermines one's own faith in oneself to profess the need for purity and then reneg on it.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Mon May 22, 2017 3:54 am    Post subject: Reply with quote

Arghh I'm finding it so hard to get back on track. I think I have depression too so am heading to my GP on Friday to hopefully get some antidepressants. Have just felt so lethargic with no motivation to even do daily chores or activities lately. I know having the structure of No S again will really help me. I've also brought a new stroller that is suitable for walking along rugged terrain, so I will be taking my toddler for walks as well as going to the gym maybe 2 times a week.

I know that when I am eating properly and exercising that it helps me to feel less down and more in control of my life but I do still think I need an antidepressant to stop me going into depression every few weeks or months.

Anyway, I will make an effort to read the rest of No S and try my hardest to get through an N day tomorrow
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Mon May 22, 2017 12:45 pm    Post subject: Reply with quote

I've done No S on meds just about the whole time.

It is really true that the structure helps. It doesn't make the thinking problems or the body's reaction go away, but it does feel better overall to use it. Better, but not necessarily great. Do whatever you can to muster the effort to stick with it. Remind yourself that you will never be sorry you didn't give in.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Tue May 30, 2017 6:36 am    Post subject: Reply with quote

Thanks oolala.

I am happy to report I have stuck to No S for 4 days in a row, something I haven't been able to do for over a month. I did have the urge to binge this afternoon but I managed to stick it out and just have a hot chocolate. I had a really low day today because my son had an appointment and I had to bring my toddler and 4 year old. They were running an hour late and my 4 year old was acting up and my toddler was throwing tantrums one after the other, everyone was staring! I just got home and cried but I'm feeling better now.

Also I had low blood sugar an hour before dinner and was getting shakey so I had a mandarin. I know when I get low blood sugar I need to eat something healthy or I go into binge mode and consume the pantry contents. I know my blood sugar will even out after a while of No S'ing but after a month of binging I think my body is still over producing insulin still expecting me to eat large quantities of sugar which is what gave me the shakes.

I'm finding my mod of having a teaspoon of hot chocolate mix in a cup of hot milk is helping to get me through the afternoons at this stage. I will hopefully stop that once I'm feeling comfortable enough and that I don't need it.
_________________
197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Tue May 30, 2017 11:36 pm    Post subject: Reply with quote

Weaning is a perfectly acceptable path, in my opinion. Just keep going!
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Wed May 31, 2017 4:39 am    Post subject: Reply with quote

Yes after my month long binge I definitely need weaning.

I am happy to report I'm down 3kg mostly if not all water weight. I like to weigh myself frequently in the first week as it helps motivate me to keep going. Then I will switch to weekly or fortnightly weighing and will hopefully go back to barely weighing myself once I am feeling comfortable again.

Today was another very testing day, I felt hungry an hour before my usual lunch time so had an early lunch. But then felt like binging after lunch so I allowed myself 2 squares of dark chocolate, as I can control myself around dark chocolate and knew it wouldn't trigger me to binge but would help satisfy my urge to binge.

I was also contemplating bringing my S day back to today Weds instead of Friday but decided I can make it through today, then I only have tomorrow before I can enjoy my well earned S day. I already know I am having a Nutella Cronut (cross between a croissant and donut) My local cafe have just started making them and I seen them advertised last week, so it has been on my mind all week.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Jun 02, 2017 10:50 am    Post subject: Reply with quote

Yesterday was green and today is an S day. I have eaten more than I would have liked but I baked a cake for my son's birthday tomorrow and tasted far too much frosting. Plus i had some chocolate and lollies while filling up my son's party bags and 2 Cronuts this morning which were so amazing! I didn't lose control and binge though which I'm glad about.
Tomorrow will be another S day. Hopefully will just have 1 piece of my son's birthday cake.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Fri Jun 02, 2017 12:25 pm    Post subject: Reply with quote

You lost 6 pounds from the 18th to the 24th? Wow
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Jun 02, 2017 10:16 pm    Post subject: Reply with quote

I ended up losing 7.5lbs in 6 days I went from 197.5lbs to 190lbs and I was eating rich and large meals too. But I was eating a huge amount of calories with my binges before starting No S again.
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My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Sat Jun 03, 2017 4:33 am    Post subject: Reply with quote

Got it.
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Thu Jun 15, 2017 3:47 am    Post subject: Reply with quote

So of course I strayed again from No S and paid lots of money for a diet subscription and tub of weight loss shakes. Only to wind up heavier. Plus had to listen to my partner whinge about eating tasteless low calorie meals instead of the delicious ones I make on No S. Hopefully I've learnt my lesson for good that diets aren't sustainable. At least I got to enjoy a delicious lunch on my first day of No S. A toasted Turkish roll with bacon, tomato, avocado and aioli. I've got lots of yummy meals planned for the week to help keep me on track and to make up for feeding my partner tasteless rubbish the last week.
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Thu Jun 15, 2017 4:15 am    Post subject: Reply with quote

You'd have to change your username if you started living on diet shakes. No more experimenting with them unless you're willing to. Razz

Was this because you thought you weren't losing fast enough? I thought you thought things were going ok.

Isabel Foxen Duke, an anti-diet (anti ANY restriction) maven says she never experienced any drug with as great a rush as the rush from starting a diet she think is going to solve all her problems. We've all done it!
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Thu Jun 15, 2017 4:22 am    Post subject: Reply with quote

Yes I certainly would. I was happy with my loss on my first week of No S but this diet kept popping up on my Facebook newsfeed along with all the amazing before and after photos which tempted me.

I do get excitement from starting a new diet too. Buying all the exciting healthy foods in the groceries and meal planning. That soon wore off when my partner was turning his nose up my cooking, I take pride in cooking delicious meals and enjoy cooking, so was not impressed with him not enjoying my cooking.

I didn't even stick to the diet properly anyway as I would just binge on 'healthy' treats at night time due to feeling deprived, therefore gained what I lost in my first week back on No S. So back to being sensible again!
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Thu Jun 15, 2017 4:30 am    Post subject: Reply with quote

You can have two green days this week. Yay!
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Jun 30, 2017 1:19 am    Post subject: Reply with quote

I am going to start checking in daily again to help keep my habits in check.

Yesterday was green

Food was
B- peanut butter and banana on toast
L- carrot, pumpkin, ginger and spinach soup with multigrain toast and butter + a mandarin
T- Mexican mince quesadillas

Also had a hot chocolate in the afternoon with only one teaspoon of hot chocolate powder. Will only do this for a bit until my appetite reduces.
_________________
197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Fri Jun 30, 2017 1:42 am    Post subject: Reply with quote

What are Mexican mince quesadillas, plz? What is the mince part?
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Jun 30, 2017 2:11 am    Post subject: Reply with quote

I think you call mince ground beef. I just browned that with cumin, chilli, oregano and paprika, green onions and carrot. Then I spread half a tortilla with avocado, Mexican mince, grated cheese and shredded cabbage, folded the other half of the tortilla over the top and cook in the fry pan, then flip it over until browned on each side. Served with a dollop of Greek yoghurt
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Fri Jun 30, 2017 2:37 am    Post subject: Reply with quote

Got it.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Fri Jun 30, 2017 1:25 pm    Post subject: Reply with quote

Today was an S day

B-Waffle with Greek yoghurt, passionfruit and banana
L- carrot, pumpkin, ginger and spinach soup, multigrain toast and a pear
T- beef stew and rice with steamed cabbage
S day treats- some chocolate and a few brown rice crackers and a slice of cheese
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Sat Jul 01, 2017 10:41 am    Post subject: Reply with quote

S day again today, think I did pretty well, I felt like binging this afternoon but made a cup of tea and went and sat outside in the winter sun which was nice.

B- carrot cake overnight oats topped with Greek yoghurt and walnuts
L- homemade minestrone soup with diced pepperoni in it and a pear
T- fish curry on brown rice with steamed broccoli and cauliflower
S treats- 100g of chocolate throughout the day and a hot jam donut

I'm in 2 minds about the brown rice I had for dinner, I want to eat healthy and have more wholegrains, but kind of felt like I missed out with the rest of the family having delicious white rice. I am really trying to eat more wholegrains and whole foods due to my risk of getting type 2 diabetes. I had gestational diabetes with my last pregnancy and was told that I have a 1 in 2 chance of developing type 2 diabetes in the next 10 years. Which is pretty scary considering I have been binging most days for the last 2 months. I am due to get a fasting blood test done but I have been putting it off as I am worried they will tell me I'm pretty diabetic or have diabetes.
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190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Sat Jul 01, 2017 5:44 pm    Post subject: Reply with quote

It may not be my place to say but having a 1 in 2 chance of developing type 2 diabetes may need more than No S to ward off. I believe in your ability to face down the urges to binge when the payoff is so great.

Consider reframing "deprivation." It's often just the old brain pattern trying to reassert the habit. It's not true deprivation. It thinks it's saving you, but it isn't. If anything, it's depriving you of rewards you probably want more, but only you can say. People who get clear that they want something they can't get when they overeat or eat intense foods find that their concept of deprivation changes. It doesn't suddenly make it easy to resist, but it does make giving up some pleasures more doable without as much suffering. My spiritual teacher (and others) says pain is just a condition; suffering is insisting that things should be different.

Hold out! You'll never be sorry you didn't binge.
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Sat Jul 01, 2017 9:42 pm    Post subject: Reply with quote

Thank you for your reply oolala, it definitely gives me something to think about. Would you say that No S modified to have one S day or S event per week and me inclufing wholegrains and plenty of fresh fruit and veg would work? Or do you think I need to be eating more regularly to help keep diabetes away?
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190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Sat Jul 15, 2017 12:27 pm    Post subject: Reply with quote

I'm sorry I haven't responded sooner!

I think you don't need to eat more often to keep diabetes away. Just the opposite. I'm no doctor but it seems the most recent emphasis has been on less frequent eating because the body keeps releasing insulin whenever you eat any carb or protein. Fewer eating events and a decent overnight fast (12 hours seems to be the minimum recommended) are what I'm seeing, but I'm biased!

I would think working toward much less refined starches, including flour products, even whole grain flour products, more fiber, way more "light" veggies than fruit.

If you can stick with one sweet a week, that would be great. It might be a lot to ask that you not allow any snack or seconds, but if those aren't very important to you, there's probably not much reason to impose them on yourself.

The biggest issue for bingers, I believe, is the randomness, the sense of being at the effect of whim, that can so often lead to an escalation of eating. Yet never allowing serendipity seems risky, too.

I might PLAN to have one 3-hour period on an S day in which you let yourself consider having a non-sweet snack, but which you don't choose ahead of time. But if nothing seems necessary at the time, don't have it . See that you aren't denying yourself but just going with the lack of desire. Have your dessert on the other S day.

Make sure you have things at every meal that you really appreciate. Try not to take for granted how wonderful the items on your plate are or to be anxious about it, either.

Please consider posting here and trying not to wait until it feels that things are going wrong and you're panicking.

If No S and habitcal on their own aren't doing it, consider reading and implementing The Diet Trap Solution by Beck and Busis. But don't rush off and get it now. If you can, try to forget about it all except for the time it takes to think about what groceries you want to have on hand to make your meals and getting them. And see what ESLE in your life you can rally around. It doesn't take all day to have a few meals and get in some moderate exercise. (That's associated with lowered cholesterol, too, and good for mood and a lot of stuff. ) It may be almost as important to put oomph into your life when you're not eating and exercising, and that's a lot more hours of the day.
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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3squaremeals



Joined: 23 Oct 2016
Posts: 116
Location: Australia

PostPosted: Wed Jul 19, 2017 12:03 pm    Post subject: Reply with quote

Sorry for the late response, I must have missed your post. Thank you, there is a lot of useful information in there.

Do you think with the high cholesterol I should be cutting back on full fat dairy products. I feel I don't need to as I think cutting out all the binging will be sufficient enough to reduce a lot of my fat intake. I also feel like adding that restriction will just make me feel like I am on another diet.

I think as long as I'm focusing on eating more wholegrains, fruits and veg etc this should work well for me.

I am happy to not have seconds or snacks in the weekend as I'm not big on snacks or seconds, those 2 things usually leads to binging for me. Also allowing myself the one sweet a week will ensure I choose something I really want and that is decent quality.

I'm finding my new job good for sticking to No S as I don't get any breaks apart from a lunch break and don't get opportunities to snack while working as I am busy all day. Just got to stop the night time sweet snacking! Maybe having a hot chocolate for the first week or even month might help stop the sweet night time snacking. I will use my hot chocolate powder made with Stevia and cocoa powder. Also getting rid of the sweet treats in the house should definitely help! Can't snack on them if they aren't there!
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197lbs as of 22/05/17
190lbs as of 01/06/17

My goal is to have a healthy BMI and sane eating habits with very minimal binges
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seen_above_mist



Joined: 10 Jul 2017
Posts: 8
Location: New Zealand

PostPosted: Thu Jul 20, 2017 3:44 am    Post subject: Reply with quote

Wheras back in the day the advice for high cholesterol was to eat less of it, I am pretty sure now they have found that dietary cholesterol does not affect your blood cholesterol levels - i.e. cutting back on the cholesterol you eat doesn't really help.

My Mum took part in a study looking at the effect of high-fibre diets on cholesterol, and she both lost weight and lowered her cholesterol by eating a high-fibre diet, and the meals were huge and filling too! She couldn't even eat all the food they told her to eat. As far as I know, the effects of high-fibre were borne out in the study too.

So I reckon high fibre is worth a go, which you're already heading in that direction with the wholegrains, but you can look up specific high fibre foods - the only one I can remember is black beans.
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oolala53



Joined: 06 Oct 2008
Posts: 7693
Location: San Diego, CA USA

PostPosted: Thu Jul 20, 2017 10:44 pm    Post subject: Reply with quote

I'm not a dietician but I would cut WAY back on any refined (low fiber) starches and exercise more for cholesterol issues. I'd probably add fiber and even some good fats.
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Count plates, not calories. Three a day. 7 years & counting
Age 63 SBMI Jan/10-30.8 Jan/12-26.8 Mar/13-24.9 Dec/15 24.8 held steady +/- 8-lb. for two years Mar/17 22.8

There is no S better than Vanilla No S.
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