Everyday Systems

kccc

Yesteday as planned. Dinner included the chicken (a big hit with my husband), couscous, peas'n'carrots, and sliced peaches (canned in juice). And a glass of wine. ;) Today Exercise class... which I bailed on partway through, and walked instead. The gym was overheated, and I started feeling sick to m...

kccc

Just as an example...
- I eat three meals on weekends. That is a MAJOR high-leverage behavior for me.
- I have really gotten better at "mark it and move on" when I lapse. Not "wrecking the car" is another high-leverage behavior.

kccc

I found No-S in 2006, I think. My weight at that point was rising... yet again... and I could not FACE another round of Weight Watchers. I'd already lost-to-goal on it twice, but it required SUCH constant attention that I felt exhausted just contemplating it! I lost the excess - probably not that mu...

kccc

This phrase ("handful of high-leverage behaviors") caught my attention in an audiobook I'm currently listening to*, and I thought it was a GREAT description of No-S and the associated Everyday Systems. A useful concept, one that can be highly personalized. What are the "high-leverage behaviors" that...

kccc

BrightAngel wrote:Congratulations, Kittymom on feeling better.
I've long noticed that many people beginning No S enter a similar state of mind.
The concept does feel quite freeing for most people in the initial stages.

For many, I think it lasts well beyond the initial stages.

kccc

Sounds like you've found a pattern that works for you! (And that's a key part, IMHO.) Congrats!

kccc

My pedometer died. I liked it a lot - it was a basic step counter that closed up (so buttons couldn't be pushed accidentally) and had a "leash" (so it didn't fall in the toilet or something). It was unobtrusive enough to wear at work, and kept pretty accurate step-count until right before it died, w...

kccc

Lol, Hoeka! I don't have beer at breakfast or any other time (never learned to like it - a social handicap I couldn't overcome). Dinner last night was tortellini, salad, and kiwifruit. Exercise today was walking and abs. My new pedometer is definitely too generous - I checked on the track. We have a...

kccc

I voted that milk or juice was okay, but I personally tend to avoid juice. I'd rather eat fruit at meals. Juice can add a LOT of calories/sugar. If I'm hungry, I might drink milk.... usually as a decaf cafe-au-lait (milk and coffee, no whipped cream or flavors in it). But, to be honest, the longer i...

kccc

So glad that your foot is better, and congrats on the "dipping". (I do that - sort of "bounce" down a couple of times before I sort of stick there.)

kccc

I have just got to learn and I know that this will be a process and not a magic ball. So... onward and upward, I guess. You know, that's actually been the most useful part of No S for me. Learning to accept process - progress, not perfection. (And it translates so well to other areas of life too.) ...

kccc

Last night was a fail. I thought about calling it a NWS, but in that it wasn't really pre-planned... Hubby finished classes and wanted a celebration. We got pizza. It was a late dinner, and I was hungry - and ate seconds. And then, because I'd blown it, I had some chocolate. Yup, I "wrecked the car....

kccc

How to get your family/friends to eat healthy food.

I love this food writer!

kccc

Pangelsue, It's nice to see you! I've been at "maintenance" for a while now - but I stick around here because (1) otherwise I start getting "sloppy" and I know I can't really get away with that and (2) I like the people here. :) I do a regular update on the "testimonials" thread, so you can get more...

kccc

As planned yesterday. Dinner veg was cherry tomatoes. Had a glass of wine after. Tuesday... Exercise: Walking plus abs. Good ab workout, and I'm up to 6800 on the pedometer so should hit my 10,000 mark. My old pedometer broke. I bought a new one last night, but don't love it - I didn't like the alte...

kccc

Welcome back!

kccc

Relatively decent eating for Mother's Day weekend. I spent it mostly taking care of MY mom. After the year we've had, I am glad to have the opportunity to do it... even if I felt a bit like Cinderella at moments. (My mom is rather "old-school," and I think it's gotten more pronounced lately. When my...

kccc

Talia - take your S days.

For the rationale, refer to the "Strictness" podcast. It remains one of my favorites.

kccc

Good blog article about habit-development

Opening quote, which I also liked:

â€œIt is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.â€ - Old Chinese proverb
[/url]

kccc

If I know that dinner will be unusually late, I try to either move my lunch later, or put more protein/fat in it so it will "hold" me longer. And I allow myself a hot milky drink (decaf cafe-au-lait for me) if needed as "filler." At one time, I couldn't imagine waiting until later-than-usual for foo...

kccc

I find that I work best with "positive mods" for S-days instead of restrictive ones. The ones that worked best for me... - I drink enough (which I do naturally at work, but not at home) - I PLAN nice treats (instead of eating whatever-comes-along) - I stick to the basic 3-meal structure (this is bec...

kccc

Dinner last night was grilled cheese, cauliflower, grapes, and carmelized onions (realized I had some that needed to be used). And a glass of wine. Did make my 10,000 steps. Exercise - cardio intervals class Br - yogurt and banana, 2 CaL L - one plate at dining hall - tilapia, steamed carrots, salad...

kccc

As a mom who served on a local "wellness committee" (and then watched most of the recommendations be ignored or gradually watered down), I don't object to the LUNCHES as much as the pervasive use of "treats" as motivation. One piece of candy is not that big a deal. But it's rare that my son doesn't ...

kccc

Sienna wrote:I wouldn't consider it a sweet - but its probably wise to not treat it as a beverage to be enjoyed between meals either.

This made me laugh.

kccc

Exercise - walking plus abs. At 7600, so will make 10,000 with a little attention. Br - cantaloupe and potato salad. Odd, I know, but that's the part of my lunch from yesterday that I really wanted. So there. 2 CaL Midmorning - extra CaL. Really hungry - maybe not enough protein for breakfast? (Or t...

kccc

Hoeka,

Only you will be able to figure it out... I'm just adding something to think about.

Another thought....if you're "failing better," find a way to acknowledge and celebrate that.

Sometimes "progress, not perfection" is where you need to be, but it can be hard to see.

Good luck!!

KCCC

kccc

Dinner as planned last night... then... Son is having a lunch event at his gifted class. I cannot go, though hubby is. Parents have been asked to contribute something, and son asked (very nicely) if I would make home-made cookies. ("You could buy something, and that would be okay of course, but if y...

kccc

Yay, Grammy! Wins all around.

kccc

Blithe Morning wrote:(1) I don't think Michael Pollan is an elitist but since his bona fides is college professor at UC Berkeley, that is not exactly a ringing endorsement for a lot people.

I don't doubt you're right, but I have to say it saddens me deeply that education is so distrusted in our culture.

kccc

If at first you don't succeed... lower your expectations. ;) Seriously, there are a lot of studies that show that willpower is a limited resource, and works better if it's focused on one life area at a time. You're taking on a lot at once! Maybe focus on one at a time... or 21 days on one, then the ...

kccc

Lunch was leftover Tower of Tortilla and a pear. Oh well. Dinner last night had broccoli and strawberries as the veg. The chicken and potato salad were great. Exercise was 10,000 steps, mostly during my son's soccer practice. == Wednesday Exercise - Yogalates class. Liked it. Br - PB on 1/2 bagel, f...

kccc

Dinner last night was Tower of Tortilla, lettuce from our garden (the first!) and a cup of mixed fruit. Plus a glass of wine. == Tuesday. Working at home. Odd schedule - lots to do, and won't be able to make a yoga class. (But Tuesday is usually walking... will have to sort out exercise...) Br - 1/2...

kccc

Tower of tortilla? That sounds interesting! I've got a "recipe" on the site somewhere, if you run a search on the phrase. It's basically a stack of flour tortillas, with layers of a bean/salsa mix and cheese between the tortillas. You bake it, and serve it in wedges like a pie. Nice vegetarian dinn...

kccc

Monday... Exercise - yoga class at gym Br - yogurt, banana, 2 CaL Mid-morning - extra CaL L - one plate at cafeteria, half salad D - TBD. Sigh. Came home late last night, and haven't grocery shopped yet. Breakfast was literally eaten in my car, before walking into an early meeting. Cafeteria was nic...

kccc

Sunday got a bit over-the-top. I didn't stop it at 5:00, even though I started my S-day with Friday, which I rationalized b/c I didn't have ANYTHING "S-ish"on Saturday. Forgetting my "Sometimesian" intent, lol! Br - cheese omelet and turkey sausage at hotel. Cafe-au-lait. L - lovely little restauran...

kccc

My dinner yesterday (Friday) was cheese toast on that great bread, salad, apple. And then, after consideration, I had a piece of cake for dessert, starting my S-day early. I had made my husband a second cake, and he's been eating on it all week. It's a favorite of mine, too. I'd decided that if ther...

kccc

What time do you eat dinner?

Maybe some hot milk? That would be filling, plus help you sleep.

kccc

The other (kind of obvious) thought that's just popped in my head is that I CAN do whatever I want -- the key is to decide what I actually want most. :) Absolutely! You CAN do what you want! Your choice! ("Recognize choice" is one of my regular mantras. I sometimes turn my choices into obligations,...

kccc

Just don't make a big deal of it... or let others. If you are verbally appreciative, that often satisfies people. (As Noel says, ooh and ah). If it's hard for YOU, think about what would help. Some strategies... - Pick your faves out of the non-sweet stuff for your one plate. Cruise and look at ever...

kccc

Dinner ended up being ham and cheese sandwiches on that wonderful bread, with broccoli and banana on the side. I think I made my 10000 steps, but my pedometer stalled on me. Taking out the battery and cleaning it off seemed to fix it. Today Cardio/interval class Br- yogurt, banana, 2CaL L (planned) ...

kccc

If you want to go about it in a more healthful way, you can probably modify the No-S structure to work for you. It allows you to focus on what you're doing now, and make sensible modifications to meet your needs. Maybe an extra meal, maybe more nutritious food... It's hard to make change if you don'...

kccc

Last bookclub selection was "The Immortal Cells of Henrietta Lack." Thought-provoking, but easy to read. I am currently enjoying Gretchen Rubin's "The Happiness Project," which just came out in paperback. We are also reading a series on "The Immortal Life of Nicholas Flamel" - fantasy aimed at the y...

kccc

Hoeka and funfuture, thank you. I am back to normal routine now, and appreciating it. TexArk, it sounds as if you have it VERY rough right now. Please do take good care of yourself too. (It's that "oxygen mask" analogy...) == I'm not going to try to recap habits these last few days, except to say th...

kccc

Sounds as if you did well, especially for being sick. I always find sitting at meetings with tons of snacks particularly difficult!

Get better soon.

kccc

Thank you for your kind wishes, idk and Noel. I'm home now. Sis is taking over for a bit, because I have stuff-that-must-be-done today. If needed, I'll go back, but I think they'll release her soon. Mom essentially had a 24-hour stomach virus - one of those evil things that knock healthy people for ...

kccc

At the hospital with Mom since Monday AM.

She will be okay. This round.

I am where I need to be.

No-S has become a means of genuine self-care for me. As opposed to the misguided self-care of stress-eating. I am grateful.

More later.

kccc

Dear Easter Candy,

At first I though you were so sweet, but now I'm sick of you. It's over. I never want to see you again.

Me, glad for N-days.

kccc

Last night ended up being sushi, salad, and fruit... thanks to a late night home due to trying to track down my lost phone. I'd planned to stop by Trader Joe's on the way, but since I was running late I bought dinner. Then cooked the chicken after dinner for lunches today. It needed to be used. Howe...

kccc

Progress, not perfection. You may find a mini-meal helps now. You may shift to a "limited choice" or "only if I need it" mini-meal. You may do away with it altogether in time. (That was my transition on No-S, though it was an afternoon stretch.) Alternatively, you may find that adding milky coffee o...

kccc

kittymom wrote:No one noticed. No one cared. I did it.

Isn't it amazingly freeing to realize that most people don't notice or care what you eat?

(Though you can always count on a pat on the back here for a triumph!)

kccc

http://www.nytimes.com/2011/04/17/magaz ... .html?_r=1

These kinds of studies are depressing and inspiring at the same time. (I'm standing up to type right now.)

kccc

Well, remember that you might have GAINED between your last weigh-in and now. So even if you lost weight on No-S, it might not show on this weigh-in.

I would consider THIS ONE to be your baseline.

But I'm big into managing expectations. Progress, not perfection.

Hang in there!

kccc

Hi, Grammy!

Welcome back. Stick around this time, okay?

kccc

I think that's one of the best parts of No-S.

kccc

Ah, figs! I've planted a couple of itty baby fig trees. Hope to see fruit from them in a few years. I need to do that... I love, love, love figs. Mostly get dried ones, though. When I was a kid, I don't recall ever seeing dried figs. The closest was Nabisco Fig Newtons, which I loved at the time. D...

kccc

And no human fingers, lol!

kccc

Yesterday... Ended up taking hubby out for a break. Son and I were going to run an errand downtown, so I called to see if hubs would like some food brought to him. He decided to take a break, go with us, and then go back. So, that's what we did. Went to a gyro place, and I got a platter because I wa...

kccc

I take a basic multi in the morning, when I remember, and calcium +D at night... when I remember. I don't sweat it if I miss. I actually feel that it's a wishy-washy decision on my part. I don't believe in supplements enough to go nuts and take handfuls and angst over the composition, but... I also ...

kccc

Yesterday as planned, plus a glass of wine. And hubby asked if I'd make another cake, since the first was eaten up at a party. O-kay, yes, but not today. :) Today Exercise - yoga class. I was so happy to be there... initially thought I couldn't. I looked at my calendar last night, and had a meeting ...

kccc

Glad you're okay. Sounds like a hard learning experience, though.

kccc

I think there are two reasons to "go organic"... - It's better for ME - It's better for the environment I do think both are valid, but agree about economic concerns - both in terms of my personal pocketbook and the overall economy. However, I don't see it as necessarily an "all or nothing" thing, ei...

kccc

Yesterday as planned, though I did have TWO slices of cake. I don't make cakes often, and this was one of the recipes I really like. Done with it, though. Today Exercise: Walking plus abs Br- yogurt, apple, 2 CaL (Not my usual Greek yogurt with a touch of honey, alas. We're out. Grabbed one of hubby...

kccc

Leftovers, usually. I find that I like best to have 3 things, which break down roughly into entree (protein/carb), side veggie (usually salad, or carrot sticks) and fruit. If there are no leftovers for the entree, I fall back on "defaults"... - Bagel with cheese or PB - Flour tortilla with cheese - ...

kccc

IDK, they may have given me more than that... I don't recall the actual ingredient, just my astonishment at the use of the term "salad" to describe it. (Even though it makes perfect sense when you think about it...) == Friday - made it through dinner nicely. Sat - lovely breakfast/lunch, followed by...

kccc

Office food offerings are the elevator music of real sustenance. Ooh, you should put that on the sticky quote thread!! Love it! I confess I do wish that our culture was more conducive to a "No-S friendly environment"... though I mind FAR more on behalf of my child than myself. I think children are ...

kccc

Stayed up too late getting things done last night - packing up. I took an extra 15 minutes before bedtime to do yoga - very slow, relaxing stuff - because I could feel the tension in my muscles and knew I'd sleep better if I took the time. SO worth it! Friday... Exercise - Step class Br - yogurt, ba...

kccc

Fun... I only just saw this. Please accept my sympathy for you and your family. From my dealing with grief, it comes and goes in waves... and all you can do is go through it. Do take care of yourself - self-nurture is a good idea under emotional stress! (Genuine self-nurture, that is.) Best wishes.

kccc

I do the "15 minutes of anything" minimum, and that works for me. If it's a hard day, that's 15 minutes of REALLY relaxing yoga that helps me go to sleep.

Again, that short amount is enough to make me go "what, you don't have THAT MUCH time?"

kccc

I think the 2-per-month (on average) rule of thumb is a good one. Just being off work would not be sufficient to be "special," to me. However, I tend not to do many NWS at all unless I'm on vacation. The fact that you're thinking that it feels excessive might be telling you something. With all that ...

kccc

Couple of busy days... Wednesday as planned, plus a decap cafe au lait in the afternoon AND a glass of wine in the evening. It was that kind of day. So was today. Exercise - walking plus abs. Expect to hit 10,000 - I'm close. Br - yogurt and banana, 2 CaL L - salad with turkey, crackers, strawberrie...

kccc

NoelFigart wrote:Yeah, a failure.

Still, it's nice to see failures become milder, isn't it?

Yes, and the reaction-to-the-fail becoming less extreme as well.

kccc

What have I learned? That this is such a long term thing and that I need to be able to live with red days now and again. Oh and also that being smug is sooo unattractive!! Hear you. I still have red days, and don't like acknowledging that. But... they pass. I've learned that I can have a failure wi...

kccc

I weigh, usually weekly, but don't take it too seriously.

I don't expect to fall at a certain number, but within a "range" of about 3 pounds. Don't start worrying (or celebrating) until I'm outside the range for more than 2 weigh-ins.

kccc

Tuesday... A work-at-home day which is normally NOT my work-at-home day (because I have to go in Wedneday, when I normally work at home). I had a lot of life-stuff as well as work stuff to do, and felt crunched. One thing I'd planned was taking a meal to a family having a tough time. They are a larg...

kccc

ITA, Noel. Before No-S, I always ate with a nagging voice in the background telling me that "I shouldn't...it's too much... that's fattening..." etc. It really ramped up when I ate anything remotely "treat-like." I sometimes found myself eating with a sort of "So there!" defiance, but more often wit...

kccc

Hi, Snapdragon! Always glad when folks stop by.

Exercise - morning yoga
Br - yogurt, pear, 2 CaL
L - LAST of the pasta, spinach salad (with a tiny bit of steak thrown in from last night), dried apricots
D - 4-cheese ravioli with pesto, spinach salad, sliced fruit
Glass of wine planned

kccc

Sunday was also not the best, but not the worst. I snacked a good bit - too much to track well - but I didn't "eat to icky" and I DID "have real meals." So, okay. I did NOT exercise, beyond a stroll in the woods that I dragged the family on, kicking and screaming. (They enjoyed it once they got ther...

kccc

Rest of Saturday went downhill. I was finishing our taxes, and everyone was on odd scheduled and we didn't really eat together. There were plenty of leftovers and "sick food" (crackers, jello, etc.) so I didn't push our usual structure, but let people eat when they wanted. Which meant I snacked all ...

kccc

Yesterday... Dinner was excellent. Pork chops cooked in sauce, cous-cous, fresh broccoli, cooked apples. The apples caramelized a bit... I was called away from the stove and they over-cooked a bit - or so I thought. After tasting, I'll make them this way every time! I didn't even add the usual dash ...

kccc

Oh, that's great! Thank you!

Loved the description of the authors as "cheeky truth telling misfits." (Profanity-removed version, lol!)

Just too funny.

kccc

Hard to say. I have been doing this for quite a long time now. There are a lot of things that I don't think twice about now that used to be HUGE issues for me - a lot of habits have become very, very solid. However, I still have "failures." But. They're much, much smaller - I think I wouldn't even h...

kccc

oolala53 wrote:Sledgehammers?

Oh, of course! It this were FB, I'd "like" this post!

kccc

Sorry about your headache. Congrats on swimming anyway, and glad it made you feel better.

kccc

Got 15000 steps in yesterday. Woo-hoo! Had a good start in the morning, then multiple meetings in other buildings (which I didn't mind at all on such a gorgeous day), followed by son's soccer practice in the far field... added up nicely. Plus I did a very, very gentle yoga sequence for bedtime, to r...

kccc

Bumpity-bump.

kccc

I agree that your English is excellent!

There's a FAQ thread somewhere that explains Vanilla No-S and such - will try to locate it and bump it up for you.

kccc

Congratulations!

Love TexArk's suggestion to "pick up the lost weight." When you aren't carrying it all the time, you have so much energy for other things!

kccc

Wow, those are BIG successes! Way to go!

kccc

NoelFigart wrote:There's a lot to be said just for showing up!

Yeah, I was inspired by a really good example of that on these boards right now...

kccc

You go girl! Swim and enjoy! :) (If it helps... the odds are that, no matter how self-conscious you may feel, no one else will really think twice about your swimsuit. I remember talking to my sister after my son had publically misbehaved at our swimming pool, and I had over-reacted and lost my own t...

kccc

Dinner was chicken nuggets, baked sweet potatoes, peas'n'carrots' and grapes. And now I'm having a glass of wine. Yoga was the Anusara class I love so much... but find so challenging. Since I felt so puny this morning, I almost didn't go. I decided that I would just "show up," but take it easy. Of c...

kccc

Yay, Noel!

(You're applying "the perfectionist cure" to exercise!)

I love your conversations-with-yourself.

kccc

Great article - thanks for sharing.

Makes that "tummy toddler" metaphor that Noel uses seem even more apt!

kccc

Thanks for the support, Fun and Noel. I always ate while writing (or avoiding any intellectual task) and seem to have had a "relapse" over the weekend. Noel, I appreciate the alcohol warning - I can absolutely see the potential! Headache faded after one more coffee yesterday, but I ended up with ins...

kccc

I have to say I have actually never watched "biggest loser" but I have seen the before and afters... Noel: sorry for thinking you were speaking to something else. I read your article, good stuff! Thanks for it. the one you posted and the one that was posted in the following post. I like to be remin...

kccc

Thank you both. IDK, I went back and read what I wrote to you, and it was VERY apropos. Why is that it's so hard to remember all the "good stuff you know" in the moment? (One of the reasons I hang out here after being at maintenance is that when I write stuff for others, it ingrains it more in me. A...

kccc

@Sarah.grace- lol! No, don't do that one. == Been away for a few days, which is always a bad sign. Means I'm overwhelmed OR not doing well and don't want to face up. Or both. Friday was a fail. Saturday and Sunday were so over the top that I don't want to report them... even if I could. I doubt I co...

kccc

Yup, it's universal at all gyms.

"Shows Up Consistently" would also be a great faux Indian name. You know, "Dances with Wolves", "Shows Up Consistently" like that.

kccc

I've always been of the "Go hard or go home" mentality. Well, that's all fine and dandy, but Go Home is a bad option for long-term fitness. It's just that Show Up Consistently just doesn't look all cool and macho on a t-shirt. Oh, I don't know... I'd totally wear one of those to a gym. Especially i...

kccc

I guess we have different versions of a tuna melt. Mine is more a grilled sandwich-type. I mix the tuna with a little greek yogurt and maybe a little mayo for flavor, sometimes diced/grated celery and carrots, then make a sandwich of that with a slice of mozzarella, and grill it in a pan. Mmmmm! Oh...

Everyday Systems

Search found 3958 matches

"... handful of high-leverage behaviors"

Pedometer recommendations?

Healthy vs. "Tasty"

On habits...

Re: I actually threw it away!

"Sitting a lethal activity"

Re: don't get too smug!!