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REPORTING IN - Sand - Phase Four
      #328118 - 04/11/08 08:40 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I'm doing a behavior modification approach to lose weight. This approach is based on Stay Slim for Good by Zalman Amit and E. Ann Sutherland, copyright 1976. The idea is to control not what I eat but how I eat. There are 7 phases in the program and each phase has a specific behavior or behaviors to be learned. I learn the new behaviors for each phase and must do them successfully for 7 days. (If I fail one day, the 7 days start all over again.) Once I have 7 successful days at one phase, I move to the next phase and the new behaviors for that phase.

Success is measured by points. I get points for my mistakes so the fewer points the better. Based on the points, I get a "grade" of Excellent, Good, Fair, or Start Again.

I have now successfully completed seven days of Phase 1 (here) and seven days of Phase 2 (here). Since I skip Phase 3 (here) I am now beginning Phase 4.

Phase 4 is "Become Aware Of Your Eating". In this Phase, I must:

1) Sit down when I eat.

2) Use a full place setting when I eat.

3) Cut out distractions when I eat. No working, walking, radio, television, reading, smoking, etc. The only thing I may do while I eat is talk to another person at the table.

4) Drink water before each meal. I must drink an 8-ounce glass of water before I begin to eat the food in front of me. In the Amit/Sutherland plan, this rule applies only to meals. I require it before snacks, also, since it helps me get the fluid I need for my IBS.

For each of these tasks I don't perform, I score 5 points.

In addition, I must still do the recording tasks I learned in Phase 1 and continue to score any errors there and still do the eating time regulation tasks I learned in Phase 2 and score any errors there. My total score each day is a combination of points from the Phase 1 tasks; points from the Phase 2 tasks; and points from the Phase 3 tasks.

The scoring ranges for Phase 4 are:
0: Excellent !
1-21: Good
22-39: Fair
40+: Start Again

I'll post my score every day. If time permits, I'll also post what I actually ate for anyone who wants to use the Fitness Board to get ideas for meals and snacks.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Thurs, 4/10/08; Day 1; Score: 16 - Good (nt) new
      #328119 - 04/11/08 08:42 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Fri, 4/11/08; Day 2; Score: 40+ - Start Again (nt) new
      #328154 - 04/12/08 07:27 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Oh... this is tough one!! new
      #328170 - 04/12/08 04:11 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d

Sit down to eat ... full place seating ... no working ... no reading while eating ... there goes my breaks at work...

but keep going ... it would be great to beable to do this phase, and then keep doing it.

--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Re: Oh... this is tough one!! new
      #328185 - 04/13/08 09:06 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Yup, I struggle with this one. I love to read while I eat but I do acknowledge that's a very good way to consume about a gazillion calories without even noticing.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sat, 4/12/08; Day 1 (Take 2); Score: 24 - Fair (m) new
      #328186 - 04/13/08 09:10 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I'm actually pretty happy about this even though my score isn't great. We went to a cousin's surprise 60th birthday party so my score represents skipping all those wonderful little appetizers (mini-reubens! pigs in a blanket! steak on garlic toast!) plus not even so much as a glass of wine during the cocktail hour. Now, admittedly, any of that would have been bad for my IBS anyhow but I'm still giving myself credit for resisting. (I did eat some of the birthday cake - tummy bad, behavior mod acceptable.)

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sun, 4/13/08; Day 2 (Take 2); Score: 40+ - Start Again (m) new
      #328227 - 04/14/08 07:44 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Pride goeth before a fall, I guess. I was so impressed with myself for Saturday then...

Okay, here I go again.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Mon, 4/14/08; Day 1 (Take 3); Score: 30 - Fair (nt) new
      #328278 - 04/15/08 05:18 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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This phase is completely impossible for me!! too tough. - nt - new
      #328352 - 04/16/08 08:46 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d



--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Well, I've now made it through Day 2 (m) new
      #328359 - 04/17/08 06:11 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

(with a little interruption). I'm hanging on by my fingernails but I'm starting to feel sort of angry at the tasks which is usually a good sign for me. Kind of a "Ha! So you think you can beat me. We'll just see about that."

Wish me luck!

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Tues, 4/15/08 - Interruption (m) new
      #328361 - 04/17/08 06:15 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Ugh! I woke up desperately nauseous this morning (took a pain pill last night) so I spent the whole day coaxing toast, saltines, and tea down. I'm not counting this as a Phase day one way or the other, so tomorrow I'll pick up with Phase 4, Day 2 (Take 3).

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Wed, 4/16/08; Day 2 (Take 3); Score: 25 - Fair (nt) new
      #328362 - 04/17/08 06:16 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Still watching AND wishing you success ... - nt - new
      #328447 - 04/18/08 03:31 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d



--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Thurs, 4/17/08; Day 3; Score: 40+ - Start Again (nt) new
      #328572 - 04/21/08 08:10 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Fri, 4/18/08; Day 1 (Take 4); Score: 12 - Good (nt) new
      #328573 - 04/21/08 08:12 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sat, 4/19/08; Day 2 (Take 3); Score: 21 - Good (nt) new
      #328574 - 04/21/08 08:13 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sun, 4/20/08; Day 3 (Take 2); Score: 40+ - Start Again (m) new
      #328575 - 04/21/08 08:15 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Starting to feel like Sisyphus here.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sisyphus ??? no way ... new
      #328611 - 04/21/08 04:33 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d

use a smaller rock ...

And what you are working at is not pointless, nor is it a punishment. Just get back on that horse!!

--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Thanks, DoubleJ - Back on the horse with a smaller rock - Got it (nt) new
      #328627 - 04/22/08 05:24 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Mon, 4/21/08; Day 1 (Take 5); Score: 10 - Good (m) new
      #328629 - 04/22/08 05:30 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I recently had my annual physical examination, which I get once every seven years, and when the nurse weighed me, I was shocked to discover how much stronger the Earth's gravitational pull has become since 1990. - Dave Barry

Exercise:
1 set of hip exercises - 10 minutes (good)
No walking or pedaling (bad)

Fluid: 66 ounces (good - my goal is 64 minimum)

Acacia: 3 teaspoons (fair - my goal is 5 teaspoons)


What I ate:
A couple of general notes. First, once I stabilized I gradually became far more fat tolerant than most IBSers seem to be. This means my menu may contain more fat than is safe for others. Second, I've fallen into some very bad habits EFI-wise particularly with regard to beverages. I'm slowly correcting that but in the meantime you'll see some UFOs in the beverage department.

Pre-Breakfast:
Mug of decaf Constant Comment tea with generous teaspoon of honey

Breakfast:
I missed this. I was up late watching trashy TV and playing Alchemy and I slept way too late. Not good behavior mod wise OR tummy wise.

AM Snack:
Onion bagel with Smart Balance Light
Mug of decaf Constant Comment tea with generous teaspoon of honey

Lunch:
3 corn tortillas with refried beans, a little soy sour cream, a little jalapeno, a few black olives, salsa, Smart Balance Light
Chips and salsa
UFO beverage
One-A-Day Essential MultiVitamin; 1000mcg Vitamin B12 (time release); 500mg calcium from Tums

PM Snack:
1 pita made into chips
UFO beverage

Dinner:
Sicilian Chicken
Small green salad (this may NOT be IBS-safe for everyone): lettuce, green onions, radishes, tomatoes, mushrooms, carrots
Oil and vinegar based dressing (this may NOT be IBS-safe for everyone)
UFO beverage
500mg calcium from Tums

Evening snack:
chocolate cupcake (no icing)
1 mug of Lipton regular tea (caffeine removed) with 2 sugar lumps (this may NOT be IBS-safe for everyone - I don't know how much caffeine is left and this doesn't remove the tannins)
500mg calcium from Tums

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Re: REPORTING IN - Sand - Phase Four new
      #328683 - 04/22/08 04:10 PM
ok

Reged: 04/22/08
Posts: 2


Hi, I'm new to the board, but I do have a question about weight maintenance. It seems that since my dr. put me on this medication to calm my gut in december (amitryptilin ) I have and continue to gain weight. Your weight program sounds interesting. At this point I'll try anything.

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For ok new
      #328706 - 04/23/08 06:55 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Oh, yeah. I was on Elavil (a brand of amitryptilin) and I swear there were times when I was tempted to just open a box of sugar and eat it. You've been caught by the infamous Elavil sweet tooth:

Quote:

Question: Why does Elavil cause patients to have a Sweet Tooth? It also causes weight gain? use. Why is that? What part of its composition does this?
Answer: It seems to have some effect on the "hunger center" in the brain, exactly what it is isn't clear;but, appears to center around serotonin.


From: web page

I don't have any advice about that. The behavior mod routine I'm following might help you in overcoming that mad urge to eat every single piece of chocolate manufactured in the world - or at least keep the eating to restricted times and places. You might also talk to your doctor and see if he can offer any help.

Good luck with this. And welcome to the Boards.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Tues, 4/22/08; Day 2 (Take 4); Score: 16 - Good (m) new
      #328707 - 04/23/08 07:02 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

4/22/08 - Inside some of us is a thin person struggling to get out, but she can usually be sedated with a few pieces of chocolate cake. - Author Unknown

Exercise:
2 sets of hip exercises - 10 minutes each (very good)
No walking or pedalling (bad)

Fluid: 74 ounces (very good - my goal is 64 minimum)

Acacia: 4 teaspoons (pretty good - my goal is 5 teaspoons)

I'm not going to post what I ate today. There are so many UFOs I'm embarrassed to list them all.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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I'm going to be off the Fitness Board for a while... new
      #328740 - 04/23/08 02:29 PM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I'm going to continue my Behavior Mod thing and will do a catch-up post when I return.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Be strong... - nt - new
      #328762 - 04/23/08 07:38 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d



--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Wed, 4/23/08; Day 9,345,873 (okay, not really); Score: 40+ - Start Again (nt) new
      #328900 - 04/26/08 09:52 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Thur, 4/24/08; Day BigNum; same as Wed, 4/23/08 - Start Again (nt) new
      #328901 - 04/26/08 09:54 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Fri, 4/25/08; Day 1; Score: 23 - Fair (m) new
      #328902 - 04/26/08 09:57 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I'm not going to do the Take whatever stuff anymore - it's too depressing. From now on if I have to start over I'm going to be like a goose - waking up in a new world every day.

I'm not posting anything but my score for today. My fluid intake was awful, my Acacia intake was worse, and I didn't do any exercises. On the other hand, I survived the dinner out from Hell and lived to tell the tale.

Tomorrow (well, already today, really) is another day.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sat, 4/26/08; Day 2; Score: 37 - Fair (nt) new
      #328944 - 04/27/08 08:17 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sun, 4/27/08; Day 3; Score: 35 - Fair (m) new
      #329012 - 04/28/08 08:26 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Okay, so it's the wrong icon for a day that was "Fair". But I finally made it through Day 3. I think that deserves a big grin.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Re: Sun, 4/27/08; Day 3; Score: 35 - Fair (m) new
      #329064 - 04/28/08 06:49 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d

Welcome back ... and

--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Mon, 4/28/08; Day 4; Score: 30 - Fair (nt) new
      #329068 - 04/29/08 05:59 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Thanks, DoubleJ - Looks like me and the horse are headed in the right direction -nt- new
      #329069 - 04/29/08 06:02 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Tues, 4/29/08; Day 5; Score: 41 - Start Again (m) new
      #329129 - 04/30/08 07:24 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Much wailing and gnashing of teeth. Two lousy extra points. Although I suppose I should think of this as a chance to re-do Phase 4 and do it better than just squeaking by.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Horses ... just get back up new
      #329209 - 05/01/08 02:11 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d

I can't count how many times that a horse has put me on my back. My father told me once "Just get up. And next time don't let go."

Sand ... get back up. Don't let go.

--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Back up and hanging on -nt- new
      #329240 - 05/02/08 09:13 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Wed, 4/30/08; Day 1; Score: 16 - Good (nt) new
      #329241 - 05/02/08 09:14 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Thurs, 5/1/08; Day 2; Score: 16 - Good (nt) new
      #329242 - 05/02/08 09:15 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Fri, 5/2/08; Day 3; Score: 31 - Fair (nt) new
      #329266 - 05/03/08 08:35 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sat, 5/3/08; Day 4; Score: 32 - Fair (nt) new
      #329294 - 05/04/08 07:32 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Sun, 5/4/08; Day 5; Score: 30 - Fair (nt) new
      #329353 - 05/05/08 07:48 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Mon, 5/5/08; Day 6; Score: 31 - Fair (nt) new
      #329474 - 05/07/08 08:11 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)



--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Tues, 5/6/08; Day 7; Score: 0 - Excellent (m) new
      #329475 - 05/07/08 08:13 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I decided to finish up this Phase with a flourish.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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Completed Phase Four (m) new
      #329482 - 05/07/08 10:47 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

I've now completed seven consecutive successful Phase 4 days. It's on to Phase 5 - I'll start a new thread for that phase.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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That was a heck of a ride! Good for you!!!! new
      #329496 - 05/07/08 02:21 PM
Double J

Reged: 03/09/06
Posts: 900
Loc: High Rocky Mountains ibs-d

Are you feeling better after all your efforts? Certainly hope so...

--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher

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Re: That was a heck of a ride! Good for you!!!! new
      #329572 - 05/09/08 10:11 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

Yes, I am feeling better. The first couple of days on the new Phase haven't gone well but I figure if I could eventually duke it out with Phase 4, I'll get Phase 5 under control, too.

Thanks so much for your support. I really appreciate it.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

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