Fwiw, the balsamic vinegar would trigger me - it's so sweet, and is not a vinegar I'd use for a cm. If the buffalo sauce is not homemade - as in just a clean hot sauce like Frank's or plain Tabasco mixed with butter, then you might want to check the ingredients - check for corn syrup, hydrolyzed soy protein, any sugars other than corn syrup, tomatoes. Ketchup, just a bit, is allowed at a cm, but barbeque sauces and other tomato based sauces are not.
I want to see you having great success...I know from painful experience that what seems like little things, can make a difference.

http://eatingacademy.com/nutrition/do-calories-matter

that is the Peter Attia link

I am really tired lol to be reading all he writes , but if I understand correctly , he is talking about insulin resistance , as well as if I choose to eat the same calories in healthy whole foods or in processed unbalanced foods , the choices I make will determine wether I lose weight or not simply because of the way our bodies process certain foods

the balamic does not trigger me at all it is 2 carbs per serving i only had trace amounts , I was very satisfied after I ate , the buffalo sauce had zero sugars or carbs , I am an avid label reader , just straight up hot sauce basically .

I really appreciate the tips though , keep checking me plz !!!

cm- 3 egg whites , light havarti , 3 slice microwave bacon
cm- organic chicken broth , bok choy , portabella and homemade pork/ginger balls ( no breadcrumbs , just egg as a binder )
RM- 2 skinless chicken drumsticks that i dipped in coconut flour mixed with unsweetened coconut , roasted cauliflower , arugala salad with apples and avocado with a balsamic vinagrette , 2 peanut butter cups

total calories 1297
exercise- 2km brisk walk in the snow with many inclines , my glutes are screaming

I'm thinking I might have gone in to ketosis- I am not sure but I have not been hungry at all the last 2 days. Usually I have a healthy appetite. But the last 2 days, nothing. I have had to force myself to eat a meal besides my rm. If I am in ketosis, That will all change tomorrow (lol) as we are going out together for lunch for Valentine's day. We have a gift card to Olive Garden so that should be fun. I have been craving fettucine alredo which is ofcourse the devil so I will indulge slightly tomorrow after my workout I am finally able to move again after being so so sore. Yay! haha.

Are you wanting to be in ketosis? That was not something the Hellers recommend! I've had those times when my appetite is far less than others, but not due to ketosis. I swear some of it's seasonal...I def. eat more/want more in colder weather seasons

Remember the carb count has nothing to do with what is considered cm and isn't...always use the Heller's lists for your guide. You can have a zero carb item that is full of non-cm ingredients

You might have. With all your workouts, you'd think you'd have an increased appetite, not decreased. Some people can get into ketosis a lot easier than others. Also, stress can cause ketosis. My friend is going through a divorce right now, and although she's eating plenty of carbs, she's has small/moderate ketones. Exercise is stress, so it would make sense.

New low: 229.6!
I know, only 0.2 loss but still exciting to see the scale moving in a downward direction even with all my comfort foods during my reward meal.

Today's RM:
B - oatmeal (with an egg mixed in), 1/2 orange, strawberry yogurt (I make my own yogurt and it's very liquidy so it was more like a shake that I drank through a straw, lol), 1 english muffin with butter/honey, 1 ice cream sandwich

I've been doing well just eating 1 CM a day.
Yesterday's CM:
L/D - hamburger patty with cheese, ham/cheese roll ups

I'm in the process of reading the Peter Attia blog right now. Thanks for the link!

Congrats on the new low! I know I didn't put up the link but the recommendation was mine, so I'm going to comment <G>...Dr. Attia is the BEST. I adore the details he gets into.

Thanks for the reminder that you don't actually count carbs. Think I remember reading in the cheat sheet something about them though. I am eating a CM and then my RM. Usually a sandwich and salad for RM and the CM is meat/vegs. I'm all over the place. Some days eat a lot and other days just blah. I do have a support group to start next week and that may help. Thanks for all of your kind words.

Actually , the way I read it , it seemed like carb counts for CM had a lot to do with it , as the sugars are what triggers the insulin and/or the cravings .

I know it may come off sounding argumentative , but I am just truly trying to understand , and maybe there is something I misunderstood while reading .

and yes , Patricia is responsable for the mention of the Dr. that i posted the link for , I just had a hard time finding it , i kept misspelling his name , so I thought I would post for those interested

The best advice I guess I can give is to read your book - cad or calp. Calp lists 3 guideliness - and emphasis is placed on no longer having to weigh or measure your food. You do not need to count carbs because you have a list of cm foods, the guidelines to follow. It is not a program that says foods under x# of carbs are allowed at your craving reducing (cm) meals.

Have I paid attention to carb counts? I have - but not because it's part of calp, but because in learning to deal with my pre-diabetes I wanted to pay attention to the kinds of foods (rice is ok, wheat is not for me) and amount of carbs in a carb item at rm, and my blood sugar response.

Let's just call this a good discussion

LOL , I am trying to cover all my bases , low carb , calories , exercise , but the important thing is that I feel great !!!

good for you!