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Thread: The Bedrock Journal - ( Pebbles67) page 672

  1. #6711
    demuralist's Avatar
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    thanks so much for sharing that P! I have moved it into a word document and saved it to my desktop so that I can read it daily. And work on it a bit at a time.

  2. #6712
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    Dean told the story of a hs friend who was killed when he fell asleep at the wheel. He wondered if the rumble strip would have saved him. Then he challenged us to think of rumble strips for any problem areas in our lives and make them an intrinsic part of the system we create to combat the problem. Sabine, I love the rule of 5. So very useful in many areas. Chris, I figured you would love that #1 was collect data.

  3. #6713
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    yep, now if I could just teach myself to use it too, I would be in great shape!

    My cousin fell asleep at the wheel when she was in her 20's, rumble strip kept her from going down a steep embankment and got her back on the road safely and scared enough to stay awake the rest of the way home.

  4. #6714
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    oh my... I need to think on the rumble strips.. I think I am rumble strip-less which would explain A LOT.

    I am loving your posts Paula!
    Karin


    Created by MyFitnessPal.com - Free Calorie Counter

    What am I doing? Depends on the day.

  5. #6715
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    Interesting concept, that rumble strip. I need to see what I can create for the few problem areas. I know for sure sleep is a must-have - more than about 1 night of not enough, and my "hunger" signals get completely out of whack.

  6. #6716
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    No BIW lesson on Sundays.
    I haven't created my entire weightloss plan yet. I wanted to clarify with Dean the difference between the weightloss manifesto and the eating philosophy as written in "Make Shift Happen". The manifesto is a list of beliefs and understandings about the topic of weightloss whereas the philosophy is more like a list of boundaries or rumble strips. Both would be a part of a healthy eating system.Today I will put down what I have so far.

    Paula's Optimal Health Manifesto

    1) Eat Paleo - I believe that my body cannot handle grains, dairy, legumes, sweeteners and bad oils not to mention processed foods. These foods affect my mental and physical health and therefore my quality of life. They may also affect my future health due to my family history of cancer, thrombosis, heart disease and stroke. This is a life or death issue.

    2) Collect Data - Weighing, & Measuring my body is important to understanding the state of my health. The numbers say nothing about me personally. Tracking my food intake allows me to keep within my boundaries and prevents me from going too far off track.

    3) Exercise - I believe that exercise helps shape my body and my attitude. Having a plan for exercise is essential to my health. It also has a social component. I get out of the house and socialize with other members of my community. I have a weekly exercise calendar.

    4) Sleep - Sleep is the single most important factor in my ability to avoid poor eating. I will have a separate, very specific sleep plan to deal with this issue.

    5) Brutal Honesty and Forgiveness - Yes, I will binge. I have too deep a history with food to expect a complete recovery. But, when I binge I must evaluate why I binged, accept my responsibility for it and get out of binge mode as quickly as possible. I keep a journal for this purpose.

    6) Visual Systems - I need to see and re read my healthy eating manifesto and related systems often. Therefore they will be posted in my home in a place where they will be unobtrusive, but available often for reference.
    Last edited by Pebbles67; 07-14-2013 at 06:04 PM.

  7. #6717
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    Here is my current list of rumble strips.

    Optimal Health Plan with Rumble Strips

    1) FOOD
    Follow Paleo rules
    100 carb gram limit per day,
    2000+ calories on non fast days, 500 on fast days
    2 -3 fast days/week max
    No food after 7pm (sleep)
    Take supplements
    Drink 50oz water min. and 2 cups of coffee max.

    2) DATA
    Weigh and Measure 1x/week (Sundays) Track in journal or MFP.
    Track food every evening (check food rumble strips)

    3) EXERCISE
    1-3 sessions/week in each of these 4 components-Speed (1), Flexibility (2), Endurance (2-3) and Strength (3-4) Make up missing components on Wed. & Sat.

    4) SLEEP
    7 hrs minimum as measured by GoWearFit
    In Bed by 10 (Summer)
    Dark Quiet Room
    Take sleep supplements

    5) BINGES
    See Binge Emergency Plan
    If a binge happens, journal about it, let it go, get back to Paleo eating ASAP
    Goal - fewer than 4 binges / month

    6) SYSTEMS
    Type out, print and post systems.
    Reread and evaluate systems 1x/week on Sun.
    Last edited by Pebbles67; 07-15-2013 at 05:11 AM.

  8. #6718
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    BIW Module 3 Lesson 1 - Identify Hotspots
    *The example used was holiday parties

    -Look at past failures. Tear them down into pieces.
    *Why did you eat bad things at the party? Alchohol, Other People, Trigger Foods, Hungry...

    -Predict the Hotspots
    *How will you respond or prepare for the above issues? Eat before party. Practice saying "No Thank You."...

    -Do Your HW
    *pack snacks, check the menu...


    I have problems with attending parties even when I decide in advance. ie. 4th of July party. I went in planning to eat only meat and green salad. I ate a broccoli salad that had a lot of sugar. By the time dessert came out I was "jonesing" for sugar. Then the "Don't want to miss out" monster hit. I ended up eating a piece of pie, watermelon and 6 cookies. Then I continued at home. Not sure what to do about this issue yet. Dean then challenged us to look at our relationships with this lesson in mind. EEEk, not sure I am ready for that.

  9. #6719
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    I sprinted yesterday for the first time in at least a year and I didn't die. Even though I did 30 min of Yoga first, my left hamstring is not happy with me.

  10. #6720
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    I am stealing the concept of your list (I will fill in details pertinent to my journey) thanks!

    For me, for parties, I just can't start. I stay away from the food all together. Just stand around and talk. If some one asks me about it, ie. "did you try the pasta, it is delicious", I simply say either "I haven't made it to the food yet, but will be sure to check it out" if it is early in the night, or "yes it was yummy" if it is late in the late. Especially now that I know that I can go at least 8 hours without eating and know that no ill will befalls me. I just remind myself that this is about getting together with whomever is there, I can eat anytime. I also usually take a purse that has no strap, so I have to hold it in one hand. Add a drink in the other and voila, unless I am willing to shove my face into a serving plate, I have no way to serve myself or to eat. I never walk away from my purse, period, it has been stolen too many times.

    My problem is my pantry. No matter how "good" the stuff in there is, if I am gonna binge I will binge on anything (ie. I remind you of the infamous Brussels sprout binge).

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