Everyday Systems

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I love my Friday nights! Such a great feeling to get home, take a hot shower, curl up on the couch with my kiddos, my pets, and my hubby!

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Thanks Alene -- emotionally I had a rough day on Tuesday, but it is fascinating how quickly I bounced back with new plans. I think sometimes it's perfectly appropriate to grieve a little; we just can't let it paralyze from new experiments. Soprano - milk doesn't exactly "spike" me - 1 cup of whole m...

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Alene - I feel like something has really "clicked" for this phase of your experimentation. Let the data - gathering begin!

It's really exciting to see you finding your own unique path forward.

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Your date night sounds delicious.

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Soprano - I love salads with nuts and cheese, but have been doing those more for dinner. My yogurt/berries is 500 calories and has done a magnificent job keeping me full - 20 g fat, 20 g protein, 30 g carb. Alas, too much carb and I can no longer accept the 120 or 125mg/dL after meals, apparently. S...

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Merry Christmas!

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Yay for Green Wednesday!

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I love your name!

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I think your plan sounds like such a good fit for you! Love it!

About the teaching - my FIL, who taught for over 40 years, always told me,
Some days you think - "They pay me to do this?" and other days you think, "You couldn't pay me enough to do this." Teaching!!

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Soprano - yes, I think that even the relatively small number of berries I'm using is too much! Today I reduced yogurt (and therefore also the berries) and stayed below 110, so that was progress (normally I go up to about 120-125 after my lunch). And since I doubled the walnuts I wasn't any hungrier ...

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Thanks Whos! I was feeling so discouraged yesterday. I got my newest A1C back and it had gone UP. Not by a lot, but still, I think I maybe was ... devastated? That's too strong of a word. I need to be grateful for the fantastic health that I do have, for the wonderful things my body can do. I need t...

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Tuesday, December 3 117.2 FBG: 101 Morning BP: 100/60 Resting HR: 66 Sleep Score: 89 Waist measurement: 28in (down from 33in at largest point) Eating B: 2 cups of bone broth, coffee w/half&half L: yogurt w/berries, walnuts D: baked chicken and kale & pumpkin seed salad decaf coffee w/half&half Movi...

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Well, first of all - that work day you had!!!! Those kind of stressful days are our triggers for seeking food as comfort. No wonder you had a red day on Monday!!!!! NoS (or anything in our life we try to change) is going to be its nastiest most difficult self on such days. But. Today is a new day! L...

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Monday, December 2!!!! FBG: 100 Resting HR: 67 Sleep Score: 80 Morning BP: 97/64 - holy gob-stoppers. 2 years ago my blood pressure was typically 145/90. I've come a long way, baby. I need to remember this when I look at my (stubborn) fasting blood glucose. Eating B: coffee w/half&half, 2 hard-boile...

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Good job to focus on your positives.

I hope today is a good day too!

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Going out and cleaning up construction stuff on your property does NOT sound sluggish to me!

And the peacefulness at the property - watching the water, I totally get it. I love my winter walks every bit as much as my summer ones. They just have a different "flavor", right?

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Are you from Finland?

What great success you are having with your moderate eating! How wonderful!

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Sunday, December 1

117.6
FBG: 100
Resting HR: 66
Sleep Score: 78

Eating
B: coffee w/half&half, 4 hard-boiled eggs
L: yogurt w/berries
D: ham, kale salad w/walnuts
decaf coffee w/half&half

Moving
walk/jog planned before Challenger's game.
23K steps!

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I have SO many things in my head that I am excited to journal about today. **I feel renewed/reassured in my journey toward better health. I recently read this article by Jenny Ruhl about diagnosis of type II diabetes: https://www.bloodsugar101.com/misdiagnosis-by-design, and came away knowing that a...

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Is your boiled egg a hard-boiled egg or more like a poached egg? I've been loving my hard-boiled eggs and now I want to learn how to make them without the shell. I think that is like poaching them? I'm wondering if I can poach them and then refrigerate to eat each day, or if they go bad that way? If...

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Oolala - My experience has been good with the meters. I often test more than once, especially if a number seems higher or lower than what I expected. The variance has never disturbed me. Also, I am looking for trends not perfection. Many people may not realize that even tiny residues on their (uncle...

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The experiments have been very interesting to me, too, Alene. The CGM is ridiculously expensive - it's only for true obsessives for myself at this point. In another 5 -10 years, I think it will be more reasonable for the masses. But for pretty cheap on amazon you can order a blood glucose testing ki...

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Friday, November 29 FBG: 117? I just put in a new CGM sensor and I think maybe it hasn't equilibrated yet..... I really don't think this is accurate. Resting HR: 70 Sleep Score: 76 Eating B: coffee w/half&half, bacon L: yogurt w/berries D: turkey, green bean casserole, kale salad decaf coffee w/hal...

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Happy Thanksgiving! You know, from a fellow Washingtonian - I had the "first cold, think I'm better, second worse sinus infection or something" a few weeks ago!! I wonder if was the same thing you got. And hope your drive goes well and congrats on a grandbaby!! Also, I am all for the one long journa...

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Sharon, I also use frozen berries (although I can use fresh from my own yard in the summer!). I buy the frozen strawberries and the frozen blueberries at Costco. Both are locally sourced (I live in berry-growing land, haha) so they were frozen when ripe. I add them in the morning and they thaw by lu...

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Yes, I agree it's a totally different world to use diet to keep T1D in target range and prevent complications. And of course insulin will always be required for her but reducing the necessary amounts could help her feel better day to day. Dr. Bernstein really thought outside the box at a time when n...

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Soprano - I certainly did find that interesting! :-) It's just out, too! Although the studies he discusses are all observational (not actual experiments) so I generally don't put much stock in them (unless the relationship is massive like smoking and cancer or something like that), but it is nice th...

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Hi Sharon! It's so cool that you continue to make use of your gym's programs! I love it! Go you! My yogurt w/berries is approximately 400 cal: 25 g protein; 20 g fat; 30 g carb - so I guess it fits that formula! :-) And I definitely second her suggestion about the nuts - they are delicious, they fil...

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Hope you have a good week, flyingpig!

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Monday, November 25 FBG: 97 Sleep Score: 86 Resting HR: 68 I have some goals this week eating wise. Nothing too different, but I want to type them here for remembering.... I cooked up a bunch of round steaks, I bought a container of fried chicken, I bought 2 salad bags, I bought pre-cooked hard-boi...

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Giant high-five and congrats on the new job! That sounds like such an exciting change for you - tiring but good!

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Soprano - yes, I'll say they're interesting!! Of all people, you would think I would have seen this at some point with my fingerpricks!!! But the changes are so rapid I was missing them. So I woke up this morning and I'm like omg I have reactive hypoglycemia. This really explains so much. A really c...

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I love your focus on finding clothes and things that help you feel good and look good!

Keep tinkering with your meals. I'm sure that, with time and experiments, you'll find some super satisfying, rewarding foods that give you just the right amount of nutrition, feel good, and fullness.

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Thanks Lizzy. I had some crazy results today!!! I tried the "French fry" experiment. I started at a nice steady 92mg/dL. I ate most (but not even all) of a medium french fry. Within 30 minutes, my blood glucose had spiked to 160mg/dL! I got an alarm on my phone that it was rising more than 3mg/dL/mi...

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Saturday, November 23 Sleep Score: 82 Resting HR: 70 OK, so picking a fasting blood glucose time of 6am. Going to look at the past few days: FBG at 5:45am - 103, but then I was thinking now that I have the CGM I can compare mornings at the same time...! Take a look: Today: 97 Friday: 97 Thursday: 9...

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And we've made it to the weekend!!!

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Friday, November 22 FBG: 98 Resting HR: 69 Sleep Score: 81 Eating B: coffee w/half&half, walnuts, eggs? L: yogurt w/berries D: last 2 steaks - fry them up with an egg. My BG goes DOWN after meat. I'm contemplating. I'm assuming the protein stimulates insulin. decaf coffee w/half&half Experiment! Pe...

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Thursday, November 21 Such a beautiful fall/winter day here! It's in the 30's, very frosty, but SUNNY! We Washingtonians love this weather. :-) 117.7/BMI 21.5 FBG: 94 Sleep Score: 89 Resting HR: 68 Eating B: coffee w/half&half, walnuts L: yogurt w/berries, 2 hard-boiled eggs D: chow down on the las...

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Wednesday, November 20 117.8 FBG: 101 Resting HR: 68 Sleep Score: 81 Went on a walk first thing. Blood sugar dropped to 85. That's amazing! I remembered a previous experiment where it went UP after a morning jog. So I'd sort of avoided doing too much in the morning. So my CGM is already helping me ...

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Sharon - thank you for this good article! I appreciate the link - it's a nice summary. It actually is kind of scary - Glucose can also start killing beta cells at levels below 140. One study found that people with fasting blood glucose from 110–125 (within the official “prediabetic” range) had alrea...

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It is NOT weird that you have to do this. This is the state of eating in industrialized nations. You end up with two groups of people: those that have the genetics/metabolism to be able to eat the foods that are around us and either not get their "reward" centers triggered; and the rest of us, that ...

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Tuesday, November 18 118.6 FBG: 110 (according to CGM) - I was able to see my cortisol spike at 2:15am, after which my BG rose steadily until I got up. Resting HR: 67 Well, first night with my CGM and how disappointing (but not surprising) to see that my glucose stays above 100 virtually all night....

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Sharon - I have done those time management exercises too!! It made some big shifts for me! *I ended up deciding to spend less time on housework haha! Seriously! Because what MATTERED to me was not a clean house. Don't get me wrong; I still have to do it but I only do enough for me and I don't worry ...

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What in particular do you feel you are "rebelling" against? Try to be really specific, and then don't fight that rebel part. In my experience, embrace the rebel part and then find a way of eating that doesn't trigger your inner rebel. It takes time and energy and commitment to learn this stuff about...

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No over-analyzing, right!

So hard for us to avoid that, but therein lies a little peace!

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Congrats on your green days! And definitely when I get "urges" to eat junk there's always something there - the need for comfort, fatigue, and probably hormonal changes as well. Good for you to just notice those when they appear. Then offer something else "comforting" to yourself as a way of showing...

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It is exciting Cedar! :-) I have a long list of "supplies" in my Amazon Wishlist cart. I'm also getting a second cat tree so the cats have a way to get away from the puppy when needed! Monday November 18 Sleep Score: 90!! Resting HR: 68 117.6 Eating B: coffee w/half&half, walnuts L: yogurt w/berries...

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Soprano, Flowerpup it is! That's perfect! I'll be training Flowerpup as a Therapy Dog. Even if it doesn't work out, the early efforts should make for a very socialized dog! Sunday, November 17 117.2 Eating B: coffee w/half&half, 2 hard-boiled eggs L: yogurt w/berries, walnuts D: steak decaf coffee w...

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I'm firm, polite, and change the subject. I do not need to eat their food to take care of their emotional needs. Once I realized that, it got easy. Sometimes I say I'm really just not hungry for it; I tell them it looks great and I bet they love baking and I'm sure everyone will enjoy it. How can th...

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J&B and Soprano - that was how I started, too. No refined carbs on N Days was my plan from Dec. 2017 - April 2018. Eventually I got stricter, but first I "trained" the "resist processed food" muscles, lol. So I'm a fan of this approach.

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Nice long walk! I love those. They keep me grounded, balanced, happy!

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Sounds like you had a really great week, J&B! Wonderful and welcome to the 21-day club.

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Saturday, November 16 116.6 (this low number reflective of my lack of appetite this week - I'm sure this will rebound as my appetite returns) Eating B: coffee w/half&half, bacon & eggs L: strawberry sundae from Costco, a bowl of potato chips, diet coke D: 1 piece of Costco pizza dessert: peanut but...

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Thank you BtT and Cedar. I am greatly improved this morning. So I woke up feeling more like me again. It's been a weird week, but life and work things have actually gone well - lots done that needed to be done. I'm feeling a tiny bit of a breather at the moment. And my appetite was normal yesterday ...

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I had to look up invisilign.

Got it now.
I think it's kind of a cool tool to break away from the snacking!

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This is so heavy - to see our child suffering grief without being able to fix the wound..... that must be so hard for you. Sigh. This world can be so painful. Thanks for sharing, though, and I'm glad you have friends visiting and some time off from work.

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Thursday, November 14
FBG: 98

Eating
B: coffee w/half&half, hard-boiled egg
L: walnuts, yogurt w/berries
D: beef bowl salad

Moving
Looking good for 14k steps - yep, got it.

pushups, couple pull-ups

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What you really need to do pick ANY reasonable diet that feels right for you and stick with it until you master it... until you can follow its rules without bingeing and/or overeating.

The grass isn't greener on the other side, the grass is greener where it's watered!

This is fantastic!

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Hey BtT! No lentil experiment yet - I've been so weird-feeling, and very little appetite. Thanks Cedar. 2 puppies. :-) I'm feeling better, but still nervous that this sickness is hanging on. It's almost like that morning sickness feeling when you dread its return, and then sure enough it comes back....

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Thanks Sharon and Soprano - I'm feeling better in the mornings, but more icky in the evenings. I'm kind of wondering if it's anxiety. Anyhoo. Fine at the moment. Tuesday, November 12 117.8 FBG: 100 Eating B: coffee w/half&half L: yogurt w/berries, walnuts D: a little bit of steak, chicken, broccoli,...

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I hope you have a great week and celebrate 21 days on Friday!

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How cool that you are working with a trainer! I'm so pleased to see you here on the forum, so tell your trainer I said thanks for asking you to track for a few weeks.

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Hmmmm, you are procrastinating hun? Recognizing it is good. I don't know if your job allows for you to regulate your own time, but perhaps sometimes you just need to admit you are not feeling productive and go on a 10 min walk? I put a pull-up bar in my office doorway and I play/swing/pull up on tha...

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I hope you sleep good tonight!

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Nice job on the Monday morning run! Have a great day!

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Thanks Cedar. :-) Monday, November 11 FBG: 98 Sleep Score: 80 Resting HR: 71 Been a rough weekend, fighting nausea and diarrhea and headaches. Probably party sinus infection related, is my guess, and partly stress related. I had very little appetite and also felt dizzy and lightheaded. Much worse du...

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Sunday, November 10 FBG: 100 Eating B: coffee w/half&half, 1/2 banana (a few bites of banana shot me right up to 123) L: 1/2 a banana, 1/2 a cinnamon twist donut, part of a brownie D: some cheddar sour cream potato chips and chicken noodle soup Moving Went on a long walk. I'm at 12k steps at the mo...

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Saturday, Nov 9th! 118.4 FBG: 105 Sleep Score: 80 Eating B: coffee w/half&half, 1 egg, broccoli, carrots, celery - dipped in ranch (BG - 115) L: peanut butter & dark chocolate (BG - 110) D: salmon decaf coffee w/half&half Moving Despite fighting a sinus infection this week, I was feeling pretty goo...

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Seems like very reasonable changes. Yes, I reduce my carbs. I describe my diet as "moderate" carb. I only go as low as I need to in order to stay trim, feeling good, and to keep my blood pressure and blood sugar stable. And yes, carbohydrate addiction is a "thing", although perhaps it's not really f...

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Congrats on your green week!
Enjoy the weekend!

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Hey there! Always lovely to see you on the boards! My boys are 13 and 10 now. They eat the worst crap imaginable and they are still skinny. Genetics! For an overweight child, I highly recommend having him get a fasting insulin test. In all likelihood, he is overweight because his metabolism is not c...

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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....

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Sounds like overall good results. Also, unless I'm missing something, sounds like you were proactive and pushed for the retest with the fasting lipid panel. Nice job there. :-) Remember, I already didn't like your doc because he's not a fan of individuals testing their own blood sugar (haha I know I...

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I've got black lentils on my grocery list! The "lentil blood glucose" experiment is scheduled for this weekend! :-) Friday, November 8 FBG: 95 Eating B: coffee w/half&half, 1 cup of bone broth L: yogurt w/berries, walnuts D: "wedgie" burger at Red Robin with the boys decaf coffee w/half&half I cheer...

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CB! I had to go look back in my thread to find the "switch" in order to figure out how it happened. Ultimately, for me, it was health concerns. It occurred in Dec 2017 after 5 years of NoS eating whatever I wanted and not losing weight (but NoS did always keep me from GAINING weight during high stre...

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Hey thanks BtT! I looked up that recipe right away. Unfortunately, after looking at the lentil soup recipe - the carrots and crushed tomatoes together would spike me. I could leave out the carrots and substitute chicken broth for the tomatoes, perhaps. But I think what I'll start with experiment-wis...

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I describe my eating patterns as "self-care", very similar to what you said about self-love. That powered me through in the early years of NoS, even before I could articulate like you just did! Then, finding foods that I LOVE to eat, but that also are super nourishing to me was a significant turning...

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You know, I kind of disagree with Reinhard on the not worrying about the sugary foods (ketchup, for example). For many of us (maybe mostly women?), we are dealing with long-time food addictions. Plus Reinhard started this plan in his early 30's - can you say easy-peasy guy metabolism? :lol: I just d...

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I totally agree with making meals as delicious as possible. If you can't find foods you love, it's not going to stick. And, like the OP, I had to kick processed foods to the curb and learn to cook. I still can't cook much, but I can make my basic meat and veggies in my sleep now. Even that was hard ...

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Liveitup - ha! Yes, I've noticed that. :-) We all have different carbohydrate tolerances - if only my genetics were more cooperative. Actually, I'm going to do some experiments with lentils and maybe some other beans to see if I can have small portions without sending my blood sugar through the roof...

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I never use my phone to update here. I'm way too long of a writer! I use my chromebook. Very occasionally, when I'm out of town, I try to quickly jot in my food entries, but it's annoying to me. So congrats on your iPad keyboard! :-) And welcome back! You sound like you are in a really good place, a...

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You seem to have been made for the style of NoS! Many people work for years to get to what you are already having glimpses of - that peace and acceptance and enjoyment of the journey. Sometimes I get a little emotional about how NoS has changed my life. I used to have something in my signature line ...

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I'm in for this training session/season! Here is a list of things I've been thinking about as we roll into the holidays: 1. I didn't take Halloween as an S Day! I haven't had any candy! My kids have mostly eaten through theirs, we handed out all of our neighborhood bags, and surprisingly there hasn'...

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Hi kccc.

Welcome to the holidays! How did Halloween go for you?

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This is a great article. Thank you so much for posting.

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No frowns allowed!

You did an experiment, you didn't like the results, and you have modified accordingly. I can almost see you in your lab coat, analyzing results.

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Hi flyingpig - always nice to see you post.

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Good job to use that latte between meals. That was/is a staple "tool" for me to use as needed.

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Welcome! Thank you for sharing your journey with us! Welcome to satisfying moderation, the journey that has great epiphanies (similar to what you've already experienced) with pretty fun regularity.

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Tuesday, Nov 5

119.0
FBG: 101
Sleep Score: 82

Eating
B: coffee w/half&half
L: yogurt w/berries
D: ham, liver, bacon, onions
decaf coffee w/half&half

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Thanks BtT. :-) I can't believe it myself, kind of. Candy candy everywhere, and not a bit of nutrition. :lol: Monday, November 4 119.0 FBG: 107 (eek) resting HR: 73 (yes, I have the sniffles again - that could also help explain my high FBG.) Eating B: coffee w/half&half L: yogurt w/berries, last of ...

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Hurrah for experimenters.

I look forward to your insights.

Good luck with your busy week.

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That was also the first big change that (eventually) occurred for me - eating whole foods. That's one that can really stick long-term, and our minds naturally reframe it as self-care. I think when we're eating foods we love to eat and that nourish us and make us feel good, we've found the magic of l...

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Sunday, November 3 FBG: 97 resting HR: 72 Eating B: coffee w/half&half, walnuts, a few banana slices L: yogurt w/berries D: meatballs Planned dessert: dark chocolate & peanut butter decaf coffee w/half&half Moving Walked lots today. Even sprinted a couple times Did my gmb vitamin moves. I'm designi...

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Saturday, November 2 FBG: 100 Resting HR: 72! Am I sick again? I've had a sore throat for a couple of days, and quite a bit of congestion this morning. But the real clue earlier this week was how tired I got + my resting HR started climbing again. I wonder if getting sick also helps explain that I ...

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Hi Lizzy!
Happy S Days!

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These Park Runs are everywhere! At first I just thought they were in England, but now I'm seeing they are all over! How neat for your family (and GG!)

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Congrats on a great doc visit! How satisfying and some much-deserved validation of your hard work!

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Friday, Nov 1 FBG: 95 Resting HR: 71 (hmmm, I also have a sore throat but just assumed it was dry air or something but maybe I'm fighting something....) Sleep Score: 78 (mostly because I just didn't sleep long enough, I think) Eating B: coffee w/half&half, eggs and bacon, collagen protein + MCT oil...

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Congrats for Halloween moderation!

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