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  • 3:4
    N.E.A.T.
    Write it down


    Optimal Health Plan with Rumble Strips this is a reminder of my weekly goals...

    1) FOOD, all I am "counting" is calories (sorry to those who think it isn't about the calories)
    -Fat fast till 4:30 on down days
    -doing 3:4=
    --3 days of 550 calories or less
    --4 days of thoughtful eating to hunger, but certainly at or less than TDEE (currently 2,100) yesterday=2,210 first time in a while I hit TDEE, curious to see how this effects my down day today.

    2) DATA
    -Weigh and Measure 1x/week (after the 3rd fast) Track in journal or MFP.
    -Track food every evening (check food rumble strips) DONE

    3) EXERCISE
    Working on N.E.A.T....for now, eventually add in Tabata
    -10,000 steps a day-2,700, sewing and knitting, and likely to stay this low till after I finish these 2 projects!
    ---30 minutes on treadmill every day-nope
    -10 flights of stairs 1 pitiful
    ---use upstairs bathroom
    ---carry fewer grocery bags at a time

    4) SLEEP
    --to get to where I don't need an alarm to wake up (about 7.5 hours of actual sleep)
    --To bed by 10, up at 6:30 every day 6:02 87%

    5) BINGES
    --I find I am not having trouble with this as long as I stick to the plan (which I did very well with for 2.5 months, so back to it!) still clean

    6) SYSTEMS
    --Use journal to evaluate daily. down day today, lets see how a high calorie non-fasting day yesterday effects this
    --Re-evaluate weekly to be sure I have not aimed too high or too low.
    Chris
    "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
    Unknown

    My journal: http://www.marksdailyapple.com/forum/thread36279.html

    My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

    Comment


    • Eek. I can tell you that yesterday, I had too much fun food and not enough nutrition. It's only 8:30 am and I'm STARVING. Hopefully your DD goes a little better
      -- Ruth

      Comment


      • are you up or down today?
        Chris
        "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
        Unknown

        My journal: http://www.marksdailyapple.com/forum/thread36279.html

        My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

        Comment


        • Originally posted by Pebbles67 View Post
          Oooo fabric covered bulletin boards. I always use plain white paper. Great Idea!

          I really need to break out my sewing machine. I only used it for quilting...a hobby that lasted a year. I also have my husband's grandmother's old singer. It was electrified in the 50's, but started out as a foot pedal model. Pretty neat, but wasted on me.
          I love using fabric because there are so many different textures or designs AND at the end of the year you take it home and wash the dust out. Bam! Fresh and New again.
          Karin


          Created by MyFitnessPal.com - Free Calorie Counter

          What am I doing? Depends on the day.

          Comment


          • I'm down today (I ended up making Friday an MD and yesterday an UD).
            -- Ruth

            Comment


            • I like the idea of getting my carbs under control and then starting back on JUDDD.
              Karin


              Created by MyFitnessPal.com - Free Calorie Counter

              What am I doing? Depends on the day.

              Comment


              • I really think that excess carbs spur cravings. Now the trick is to figure out what is excess for your body. Personally I do not do well below about 100g on my non-fasting days, but I also don't do well at all if they go over 300g. Fasting days they are under 50g always.

                Plus with the fabric, you can always use it for something else, or hold it for a couple of years and go back to it when your students have graduated to a new school.

                Ruth and I are both on dd's today!

                So reality check here. There is absolutely no way I can finish the quilt by the 12th and the baby blanket by the 25th, even if I took off of work and worked on those non-stop. Now, while the kid's quilt is more important in the long run, I have to have a gift for the shower, and I have already spent a small fortune on the yarn for the blanket. So I am switching gears. the blanket, non-stop till I leave for that baby shower! Then I will do the quilt and give it to her at Christmas. Then I will finish DS's by the time he leaves for school next fall, his will only end up being a year late, while DD's will be 2.5 years late. But better late than never. But I can't do that with the baby blanket.
                Chris
                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                Unknown

                My journal: http://www.marksdailyapple.com/forum/thread36279.html

                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                Comment


                • just got news from the kid, she is got to see some of Barcelona before she left, went to Munich and had her first full beer at the oldest Beergarten, went to Dachau, now in Cologne and about to take the train to Dresden to meet her friend. So far so good.
                  Chris
                  "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                  Unknown

                  My journal: http://www.marksdailyapple.com/forum/thread36279.html

                  My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                  Comment


                  • So glad you heard from DD!!

                    Carbs...depends on what I'm eating. I made a homemade coconut cake yesterday and boy, did I pay for it today! The scale was really up (water, I know, so not really too worried...) and I've been starving all day. I think the problem was that I didn't have enough protein to balance out the day.
                    -- Ruth

                    Comment


                    • yep, now just 8 more days till she is "safely" ensconced in her dorm.

                      I have pinned a bunch of mug desserts and breakfasts so that I can have a reasonable serving if I am craving something and not have a ton of leftovers, which I will pick at as I am putting it away and well till its gone basically. I did a "cheesecake" one last night that hit the spot, was low carb and ok since it was a non-fasting day for me.
                      Chris
                      "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                      Unknown

                      My journal: http://www.marksdailyapple.com/forum/thread36279.html

                      My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                      Comment


                      • Originally posted by athomeontherange View Post
                        I like the idea of getting my carbs under control and then ...
                        Let me know if you figure out how to do it! That's always my problem.

                        Comment


                        • well, I guess I mean cutting grains completely and dairy. Salad veggies are very low carbwise.
                          Karin


                          Created by MyFitnessPal.com - Free Calorie Counter

                          What am I doing? Depends on the day.

                          Comment


                          • 3:4
                            N.E.A.T.
                            Write it down


                            Optimal Health Plan with Rumble Strips this is a reminder of my weekly goals...

                            1) FOOD, all I am "counting" is calories (sorry to those who think it isn't about the calories)
                            -Fat fast till 4:30 on down days
                            -doing 3:4=
                            --3 days of 550 calories or less 558 yesterday
                            --4 days of thoughtful eating to hunger, but certainly at or less than TDEE (currently 2,100)

                            2) DATA
                            -Weigh and Measure 1x/week (after the 3rd fast) Track in journal or MFP.
                            -Track food every evening (check food rumble strips) DONE

                            3) EXERCISE
                            Working on N.E.A.T....for now, eventually add in Tabata
                            -10,000 steps a day-5510 sewing and knitting, and likely to stay this low till the blanket is done
                            ---30 minutes on treadmill every day-nope
                            -10 flights of stairs 6 sewing machine is upstairs
                            ---use upstairs bathroom
                            ---carry fewer grocery bags at a time

                            4) SLEEP
                            --to get to where I don't need an alarm to wake up (about 7.5 hours of actual sleep)
                            --To bed by 10, up at 6:30 every day 6:47 95% this is no alarm-I don't use one on Sat and Sun mornings

                            5) BINGES
                            --I find I am not having trouble with this as long as I stick to the plan (which I did very well with for 2.5 months, so back to it!) still clean, not sure how many days this is, but the fasting plan seems to make the difference, I can eat it tomorrow so no deprivation

                            6) SYSTEMS
                            --Use journal to evaluate daily. made it through a fasting day while at home, pretty easy too
                            --Re-evaluate weekly to be sure I have not aimed too high or too low.

                            Well, I even though yesterday was spent doing things I did not particularly care for, I managed to stay within my calorie limit. And without a lot of effort. I had some watermelon sliced in the fridge, I had a bowl of it for "lunch" about 3pm. Then I had to go do some things at church to finish up our series. Came home and had a huge salad for dinner. Knit the rest of the evening.

                            Now I know I can do it so no excuses! I just need to have something that has virtually no calories to munch on around 3pm to get me through to dinner. That or be out of the house.

                            My "low carbing" is basically not eating grains or pasta, except the occasional homemade (by me) something. I made pizza the other night, weighed out the dough and added meat and veggies, yum. Anyway....I also have some desserts in a mug pinned so that I can make something quick and small if I get cravings for sweet.
                            Chris
                            "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                            Unknown

                            My journal: http://www.marksdailyapple.com/forum/thread36279.html

                            My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                            Comment


                            • Good luck with knitting the blanket. I find knitting really helpful in keeping myself from snacking as my hands are too busy to eat! Often even forget to finish my cup of tea which never happens otherwise. I'm having a fast day today so will be knitting while watching tv later.

                              The fasting plan does seem to help keep binging at bay. I haven't had a full binge since starting it, just one mini one (food eaten didn't amount to a binge but I was eating with binge-like intent if that makes sense. Brain was looking for a binge-kick but this time didn't find enough of it to keep going - interesting).
                              Well and happy - Journalling a primal life in London

                              Comment


                              • We have had a few discussions about binging and for me it is totally about intent and not the food-either what or how much.
                                Chris
                                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                                Unknown

                                My journal: http://www.marksdailyapple.com/forum/thread36279.html

                                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                                Comment

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