Everyday Systems

Marianna

thanks Merry!!

Crashed and BURNED yesterday. I had a conference call for a national program I am presenting at, and there was disagreement with the other presenters about our topics. Afterwards, I binged and badly. Other than being in a situation with a lot of food (like sunday), conflict or ...

Marianna

very happy to be back in the saddle this morning--it was interesting yesterday--we were invited to attend the Giants game in the Virgin America Box. There was food everywhere and basically it was a 4 hour graze fest. I realized afterwards that A, the food wasn't even that great and B, grazing for ...

Marianna

I do enjoy your menus--very inspiring!

Marianna

yesterday was great and easy--a nice three meals, including a sushi meal out with my husband and daughter--

Today is so weird--Went out to breakfast with my daughter and had a lovely meal filled with things I never eat, fried potatoes, corn tortillas, yummy eggs with chorizo. I am SO FULL there is ...

Marianna

wow! That dish sounds amazing! I have a pressure cooker that I have yet to use, I confess it intimidates me!

Marianna

green day--

b: green smoothy and quest bar

L: chicken avocado salad with tortilla chips

D: cottage cheese, fruit and nuts and yogurt

Walked for an hour and swam for 40--

weighed myself this morning and no change since I have been No S'ing, which I see as progress, since the addition of carbs ...

Marianna

I've been following Fung's work for a long time now. I think if you have diabetes, his methods are amazing and brilliant and the focus on reducing insulin over time is right on the money. He recommends a combination of fasting and high fat low carb eating. His success rate at changing the lives of ...

Marianna

Thanks for the sweet support you guys

Reasonably satisfactory day today. Avocado toast and a peach for breakfast, lentil soup, fruit, and a protein shake for lunch, cottage cheese and fruit and yogurt for dinner along with another protein shake. It is really hot here today and I seem to crave ...

Marianna

Yeah, changing the timing probably would've helped. As it was I ate at 11 and by four I was starving and had that protein bar. So wa fail, but had a very very light dinner to compensate. I'll try and figure things out little more in advance next time

Marianna

breakfast is super early, so lunch is 11ish--going out for a late dinner with friends tonight. Don't think I can make it 7-8 hours with no food. Stick to liquid between lunch and dinner to stay with the spirit of NoS or go for a planned midafternoon snack (protein bar most likely). What do you all ...

Marianna

ugh. Makes me unhappy to read these entries and feel like I am exactly where I left off. I stalk NoS all the time and always have since I initially joined in 2009. I feel so DONE with diets. At least I have not gained back the weight I have lost, but I have never really moved any further down either ...

Marianna

I do the same--I have bites of sweets with both my lunch and dinner--but here is my mod: I make delicious sugar free sweets in single servings and they serve to mark an end to my eating for that meal. On my (single) S day, which goes from Thursday night til Friday at noon, I might have a sugar ...

Marianna

I delay breakfast til 10, lunch at 2pm, dinner at 6pm--

Marianna

I use a certain drink to manage my hunger between meals. At least I used to, I seldom need it anymore.

This is based on the "bulletproof coffee" protocol, but in a much reduced calorie version. I make a cup of tea or hot lowcal lemonade and I add one teaspoon of MCT oil to it. Instant hunger killer ...

Marianna

not having an easy time of things, feeling fat, and eating too much--several red days :( I am doing ok with eating 3x a day, but I need to eat more dinner to feel fuller, and not keep snacking after dinner. I will include some known filling foods tonight and see if that helps. Fighting diet head ...

Marianna

I've always done my S days from Thursday at 3pm until friday at noon. Just works best for me. I think one must adapt any program to that which works with your schedule and your life.

Marianna

since I last posted I have shifted to a plant-based, whole food diet with a few exceptions (dairy: yogurt/cottage cheese for lunch--keeps me full for hours). I am still eating at 11, 2 and 6 and find that the easiest for sticking with my NoS plan. I take my S day from Thursday at 3 until Friday at ...

Marianna

I fast til late morning (or I have a tablespoon of coconut oil around 7)--usually 10 or 11--which moves my lunch to 2 and dinner to 7--i find morning fasting allows me to tweak my schedule so I am only eating 3 times a day. The afternoon window is too long for me otherwise and bad for my mood and ...

Marianna

I understand the need for afternoon eating. I eat my breakfast around 10, lunch at 2 and dinner at 7--that is the only way I can get thru the afternoon and I'd rather have a full meal than a snack--

Marianna

I fail constantly, but over time certain habits have completely changed. For example, the one plate rule. I loved seconds and the idea of more food. It has been years since I had seconds thanks to NoS. I seldom eat sugary foods any more--even though I sometimes have stevia sweetened foods, so that ...

Marianna

I eat sweets every day, but I only eat sugary treats on S days. I eat stevia sweetened protein bars I make for myself, or a square of stevia sweetened chocolate after dinner on N days. Not the letter of the law, but I find that deprivation makes me violate all the laws very quickly if I don't allow ...

Marianna

fairly good week, NoS wise. I relearned that I cannot make it from 12-6 without eating. Even drinking something with calories like a small protein shake doesn't do it. It is not so much hunger, as it is a weird and horribly unpleasant kind of tension that I find unbearable. So, I have shifted back ...

Marianna

wonderful article commonsense!! I needed to read that~

Marianna

the name for this fear of food is Orthorexia, and I definitely have it. I have been addicted to reading sites like Marks Daily Apple and other sites that have terrorized me about certain foods. While I am not going to ignore certain warnings, I am sick and tired of being paranoid about my food. This ...

Marianna

I really wish I could get more consistent about checking in. Need to make a habitcal about it.

I've been listening to Reinhard's podcasts which are very helpful. My biggest problem is getting seduced by things I read on the internet--any quick fixes or any deprivation style diets immediately ...

Marianna

Mods: unsweetened sweets every day: stevia sweetened chocolate for dessert. Otherwise I feel deprived and undo my hard work.
Intelligent Dietary Defaults: timing: breakfast at 10, lunch at 2 and dinner at 7--if I delay eating I can do NoS easily
Alcohol: only on weekends and only at parties ...

Marianna

last night I had a terrible time with hunger after dinner, likely because I am detoxing from all the carby treats I ate on vacation. I'll try again today

Marianna

back from a week at the lake. Oy. Well, that is all I will say about that. Back on the NoS horse today-- Hope all my NoS friends are well and enjoying summer's bounty.

Marianna

simpless--I agree about posting for accountability--the support here is just great--

Marianna

yesterday was a bust. I went too low on carbs and that triggers me. My mind is not my friend with this stuff. I'll eat more moderately today and then I am away and I'll report back when I return:

B: cottage cheese, yogurt, berries and nuts

L: grilled chicken salad with salsa

d: TBD

Marianna

automated--that is my goal. I am so tired of farting around with this. I would love to feel successful rather than defeated, ykwim?

Marianna

I'm leaving on vacation for 5 days tomorrow night--already a bit anxious about my ability to No S while away--

Here is the plan for the day:

B 10am: carbquick biscuit with sf jam, 2 eggs scrambled, bacon

L: 2pm: salad with grilled chicken

D: 6pm: cottage cheese, greek yogurt, sliced almonds and ...

Marianna

Yes! I too find that when willpower is finite, and that when you expend it in one realm, it often is missing later on. There are actually some good scientific studies about this--that willpower can get depleted in the same way as energy stores. I think we have to find ways to take care of ourselves ...

Marianna

graham--I for one find that sugar/beer etc seem to go right to my waist/belly--Maybe experiment with something less carby?

Marianna

every day is a new day Ginger! Maybe make sure your dinner is substantial so that you aren't tempted to snack??

Marianna

thank you for posting your observations--I can't tell you how many of them I identified with!

Marianna

yeah--the Bite thing I was doing in march only triggered binging for me, so that was a bust. Like you S.R., I like a LOT of volume to my meals. Mostly because I want to stay satisfied. I have, however, been recognizing lately what Bernstein calls the "chinese restaurant" effect--that too much volume ...

Marianna

a reasonableish S day yesterday (I only do one S day--but I share desserts if I happen to go out to dinner on a non-S day)--breakfast was a honey bran muffin and latte, lunch was sushi and a few pieces of Sees candy and dinner was frozen yogurt. today is an N day--the plan is my usual one of eating ...

Marianna

ugg--why do I ever stop NoS'ing? I've been trying off and on to do this since 2009. I know it is sane and exactly what I want--organization and freedom at the same time

--I have sensitivities to carby foods--and I keep trying to manage that by eating low carbish--but then deprivation takes over and ...

Marianna

That Julia! She really understood everything!

Marianna

I have a sodastream--which I adore. I make bubbly water every day and flavor it with natural essences. I love meyer lemon juice in it--but you can buy other essences which have no sweetener. The grapefruit one is great. Or sometimes I buy the highly highly concentrated juice bottles (I love the ...

Marianna

I get up at 5:30am. I have coffee in the morning. I eat at 10, 2pm, and 6pm. I love this eating schedule. If I eat first thing in the morning (like 7am) I am starving all day long. If I wait til 10, my appetite is so much more regulated. Took a little getting used to in the beginning, but I adapted ...

Marianna

I think he was talking about calories not counting if you aren't eating carbs. He didn't allege that weight loss happened that way, he said weight gain did not happen. He talked about two experiments where the individual ate 5000 calories a day of fat and protein. He gained a pound but lost body fat ...

Marianna

I think oolala that the three meals and two snacks you speak of were pretty small by comparison to today's standards. I also think you were expected to grow out of needing snacks. I remember repeatedly being told I needed to wait until dinner and not ruin my appetite.

As for adults, I think this ...

Marianna

http://kidneylifescience.ca/general/prevention-of-resistance-hormonal-obesity-xii/

http://kidneylifescience.ca/general/the-perils-of-snacking-hormonal-obesity-xiii/

I am posting these two in particular because of the relevance to the NoS lifestyle, but I highly highly recommend reading the entire ...

Marianna

There is a great metaphor that I recently read in a novel: "The only way to learn a particular pool shot is to make all the wrong shots first." I really feel as if this applies to me perfectly!

My mistakes, errors, failures, etc. have all taught me such valuable lessons if I pay attention, and I ...

Marianna

pretty ok few days No S wise.

Here is the menu for the day

10: cottage cheese, greek yogurt and fruit

2pm: salad, lowcarb tortilla with chicken sausage

6pm: tacos

If hungry between 2 and 6, one of my green smoothies--which is basically Kale, greens powder, and sf lemonade all blended. very ...

Marianna

hey MK--good job--

I find that my 3pm drink mod is what gets me thru--it is either an EAS protein shake (100 cals) or a green smoothy (100). Both are incredibly satisfying--fit into the "glass of milk" category, and help me get to dinner with no stress. I can look forward to this without feeling ...

Marianna

back from Hawaii and back to No S--

b: 1/2 bagel and a fried egg

L: salad with chicken

s: green smoothie

d: chicken and salad and a square of 90% cacao

walked 4 miles

phew--feels so good to be back in the saddle. working on eating slowly, and managing my portions.

Hi everyone!

Marianna

two things: stress and travel. I have an incredibly stressful job and I travel a ton for work. In both cases, it is hard to maintain the same frame of mind I have when I am not stressed and I am at home. All I can do is go back to No S when I am able. I'm working on it, but haven't really found a ...

Marianna

good day yesterday and good plan for today

10: oatbran, chia seed, raisins and nuts

2pm: cottage cheese, yogurt, pecans and strawberries

6pm: one nuked yukon gold potato with a little broccoli and salsa con queso. 1 sq. 90% cacao

Marianna

I am fine doing No S unless I lose control over my environment--in the "See food eat food" kind of way. Oscar party at my house--sweets and seconds and snacks--marking and moving on, but I would love to get to the point where being in the presence of an unplanned food doesn't undo my willpower. A ...

Marianna

just what I needed to read today! (oscar party derailment ;(

onward and upward!

Marianna

ill be able to boil all my rabbit trails down to a few highly recommended and heavily practiced rabbit trails!! Yeah, and that will happen when I'm ready to die. Hopefully by then I will also have conquered my fear of death. Razz
_________________

Love this! Boiling rabbit trails, lol!

Marianna

sonya--I completely understand--when circumstances enable failure rather than success, knowing yourself and following what you know will work is key. In the meantime, you are developing great habits. good work.

Marianna

looking forward to seeing the results of all your experiments!

Marianna

last night was a revelation after following a tiny portion regime for the last week. My daughter had cooked a lovely puerto rican feast for my bookclub and we had leftovers. I ate what, in the past, would have been one plate of food. Oh my god, I suffered for the rest of the night. My stomach has ...

Marianna

sooo tired lately--

b: 10: egg cheese eng. muffin

L: 2pm: greek yogurt, cottage cheese, pecan chips, tbs almond butter

d: 6: tbd. probably protein/veggie combo with a piece of 90 cacao

doing well with keeping my portions small but highly nutritious

Marianna

its hard when you can't control the environment isn't it? That is my biggest No S problem--stuff showing up that I can't resist--

Marianna

challenging day ahead. My S day starts at 3pm and goes til 3pm tomorrow. Dinner tonight is a Puerto Rican feast (my bookclub has read Sonya Sotomayor's autobiography and is having this dinner) so lots of S foods.

B (10) tiny dish full fat greek yogurt mixed with chia and pecans

L (2pm) small ...

Marianna

my newest mod is portion control--S day or N day. I want to eat like normal people do, and they don't binge when they have a desirable food. They indulge, but not by much. So, philisophically and as a habit, I am trying to remain conscious of portions. The last several times I did No S, I used my S ...

Marianna

seems like a lot of us had a rough time lately. I have an S day coming up starting tonight, and although I didn't do perfectly this week, I know I need to take my S day as is. We need to let the structure of NoS carry us through the hardest tiimes. You can do it, you did it before!

Marianna

thanks sonya--better day today for sure--thank heavens. I know what was happening yesterday, and decided this morning to cut myself a little slack for it. Not a normal day by any stretch of the imagination.

Marianna

yesterday was a bad day for so many reasons. Today will be better--I've prepared my food. I think I need to stick to the No S rule of no sweets, because my sweet control is lousy, even if the sweets are artificially sweetened (quest bar)

The plan for today

10am--oat bran mixed with chia, almond ...

Marianna

Wow! You are a sliver of your former self! Do you have a second goal in mind? An endpoint? You may have to start adding bites!

Marianna

welcome--post often!

Marianna

I'm impressed with your walk to work and back! I wish I could make that happen--I may try biking to work and back in the summer, although there would be some gnarly hills to conquer--

Marianna

I'm certain that the message about sugary drinks is getting out there--what is disturbing about the report is the statistic that women over 60 are still increasing in obesity. At least our little cohort can put a stop to that--

Marianna

having a bad day--

ate at 8:30 because I was incredibly tense and couldn't persuade myself to resist the urge--and ignored my bite limit completely--not a bad breakfast--very full of protein which ought to help the rest of the day--just wayyyy more food than I should have had.

still plan to eat ...

Marianna

here is the plan for the day :)

10am--mini bran muffin with some peanut butter 7 bites

2pm--cottage cheese, greek yogurt, homemade applesauce, pecans--10 bites

6pm--veggies, boca crumbles and salsa con queso--10-12 bites

sometime during the day, a green smoothy made from kale, frozen berries, a ...

Marianna

question for you! Looking back over the weeks that you lost, I notice that you went really really low on your bite number for awhile--days when you essentially had 5 bites per meal. I've been reading the 5 bite stuff, and I get why they are doing that, but I also see that you increased your number ...

Marianna

ahhh. That was my problem! the clock immediately disappears when you open the app! it is just a blank screen--I had no idea that you could touch that blank place for more info. They really ought to make that clear. thank you so much, it will be less embarrassing to use it when I eat out.

Marianna

incredibly job amanda!

quick eatslowpro question--For the life of me, i can't figure out how to turn on the vibrate feature? It isn't in the list of sounds available. Any ideas?

TIA

Marianna

Marianna

thanks automated for the feedback--no, the half hour lunch can't happen for a bunch of boring reasons too complicated to post--however, I have come up with quick, nutritious lunches with a lot of "bang for the buck" so I am ok with that.

The weekend was a bit of a bust as I was away for a ...

Marianna

So I have never done a check in before in all the years I have been on and off NoS. Now that I am using herbsgirl (amanda's) bite counting in addition to my NoS, I thought I would also start a check in for accountability. I have been stalking the board for at least 5 years, so I know most of you ...

Marianna

the idea behind the shangri la diet according to dr. seth roberts is that by taking one or two tablespoons of oil in a tasteless way (no associated flavours for at minimum half an hour before and after taking flavourless oil) your setpoint drops and appetite suppression occurs.

I use MCT oil as it ...

Marianna

I am definitely one who does better eating Breakfast at 10, lunch at 2 and dinner at 6. I am never hungry before 10, and if I do start eating early, I am hungry all day long. No S is so much easier with a little intermittent fasting thrown in.

I also do Shangri La style oil shots between meals ...

Marianna

Noel--

As a long time NO-Ser who hasn't yet been able to make it as permanent as I would like (but still tries!) I am more delighted by your update than all of the others combined! Progress not perfection--

You inspire me and I am so grateful for your example

Marianna

Marianna

Congrats to the whole Fam!! Baby boys are so sweet!

Marianna

I find that delaying my "breakfast" til 10am lets me NoS with much more ease. I eat at 10-2-6. No need for snacks--and 4 hours is the perfect distance between meals for me.

Marianna

just a suggestion or a Mod: I use intermittent fasting along with No S (along with paleo-ish eating which is great for my blood sugar).

I eat "breakfast" at 10am, "lunch" at 2pm and dinner at 6pm. With this schedule I am not hungry between meals at all. Fasting from 7pm til 10am is so very easy ...

Marianna

I thought I would say something about the glories of cooking once a week as my Intelligent Default!

I eat pretty Paleo, so every Sunday I grill chicken and salmon. I saute dark leafy greens in butter and coconut oil. I make a ton of cauliflower rice. I roast two huge trays of squash, sweet ...

Marianna

I too had to change my S day to eat whatever you want but keep it to 3 meals days. If I snack, I binge. Now I plan to have exactly what I want on my (one) S day. Last weekend it was an enormous sweet muffin for breakfast, pancakes for lunch, and movie popcorn for dinner. Of all the "S"s, I think the ...

Marianna

check out this site for some really interesting posts on the differences between satiation and satiety--

http://www.gnolls.org/

Marianna

threewhales--Habitforge is awesomesauce! I think you will love it--

Marianna

I use a different system, habitforge--online. same idea as habitcal, but what i love, and what is so reinforcing is that it emails me every morning with a yes /no choice--I wake up, grab my phone, tap my answer (mostly yes) and I am done--AND it is highly reinforcing--

Marianna

I eat my first meal at 10 or 11, my second meal at 2 or 3, and my dinner at 6 or 7. Absolutely no snacks or eating after dinner. I love my schedule and it has worked so well for me--breakfast as such always used to set me off --I ate much more during days when I started eating early. I also need my ...

Marianna

yes, but Marilyn Monroes size 14 is our size 6. The average has risen so drastically, not to mention vanity sizing.

Marianna

I eat two fiber gummies (10 cals) at 9pm with a glass of water. It is "medicinal" for me (I need those little guys!), but it also eliminates any gnawing hunger. Just an idea.

Marianna

for me, not eating til 11 am has SO regulated my eating. I no longer binge, I have 3 moderate meals, I no longer graze or snack between meals (thanks NoS) :D and I stop eating after dinner. Before intermittent fasting and NOS, I grazed all day long and if I tried to stop eating for awhile I would ...

Marianna

For quite awhile now, I have done intermittent fasting--16-17 hours a day which means I do not eat after dinner and I eat "breakfast" at 11am, "lunch" at 3pm and dinner at 6-7. I feel MUCH better doing this--after a few days, there was no morning hunger at all, and I get the benefit of prolonged ...

Marianna

vigilant--I love your blog. The binge eating post spoke volumes to me--thank you

Marianna

Marianna

I have an EAS protein drink at 3pm. It is about 110 calories, which I figure is the same as a glass of milk, but the 15 grams of protein really help carry me thru til dinner time. Not a whole food, I know. Just my choice--I am trying to stick with the idea of liquids between meals, but sometimes I ...

Marianna

just want to say that my 22nd day on NoS was my first failure day--and it became somewhat difficult after that--after much trial and error, I stopped aiming for what No S calls success (in whatever vague way it does that) and started aiming for what I call success--which in some ways is even more ...

Marianna

for me on vanilla no S, breakfast would be a nonfat plain yogurt mixed with cottage cheese, bran cereal and fruit. Lunch would be a sandwich and fruit. I gained weight. I am hypothyroid (medicated) and menopausal--I don't think what happened to me would happen to the normal average person.

Now ...

Marianna

You know, I am in a similar boat, and have made an accomodation that I think is working for me--Still No S--but lowcarb for both breakfast and lunch--and then moderate carbs for dinner. For the time being, I am not doing much "S" eating, unless I am out for dinner and am offered something--and I too ...

Marianna

Thank you for the help everyone. I weighed myself, and while it wasn't pretty, it wasn't as bad as I thought. I have gained 7 pounds since starting no S and I have gained 20 pounds since stopping a previous very low fat low carb diet. Continued weight gain is unacceptable to me.

My plate size is ...

Marianna

5'5" and I am afraid to get on the scale--I would predict 190 from the way my clothes are fitting--

Marianna

just to be clear, I have no intention of giving up NoS. It really makes me feel good to eat like this--that part of things has normalized for me.

In terms of excess--I have documented my food intake daily for 5 years, so I have an excellent idea of how many calories etc I am taking in. I believe ...

Marianna

I came to No S from a low carb diet. I have done a good job of sticking to the guidelines, I eat 3 times daily, S's only on Friday and Saturday. I think I have gained 15 pounds in the last three months since starting. Obviously my body breaks out in fat in response even to moderate carbs. I am ...

Everyday Systems

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late dinner out

fantastic set of articles

Marianna's Check In

Wild Weight Gain on No S