ChrisComedy's Journal, 15 September 2014

Yesterday, I started wearing the blue-light blocking glasses around 8 pm. Seven hours of sleep, two hours listening to podcasts. Morning plank. Ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.

Today is a down day (500 calories) on the Alternate-Day Diet. Strength training day (legs).

An hour of posture, neck. trunk, and flexibility exercises from "Age-Defying Fitness." Strength training for 23 minutes with 1 1/4 ankle weights on the mat and chair, 30 minutes of warmup and cooldown on the Sunny Air Walk Trainer.

Relaxation: 25 minute nap.

I keep adding to my Kindle collection of books on the DASH and Mediterranean diets with the latest addition: "The Mediterranean Diet Cookbook: A Mediterranean Cookbook with 150 Healthy Mediterranean Diet Recipes."

Pandora's ads are so annoying I've switched to listening to podcasts while exercising.

Diet Calendar Entries for 15 September 2014:
672 kcal Fat: 23.88g | Prot: 58.71g | Carb: 61.76g.   Breakfast: Planters NUT-rition Heart Healthy Mix. Lunch: Body Fortress Super Advanced Whey Protein - Strawberry (34g), Milk (Nonfat). Dinner: Kroger Slim-Rite Milk Chocolate. more...
1774 kcal Activities & Exercise: Calisthenics (light, e.g. home exercise) - 1 hour and 2 minutes, Resting - 14 hours and 58 minutes, Sleeping - 8 hours. more...

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Comments 
I hope to build up to a regime that looks and feels as dashing as yours! Good day/evening. 
16 Sep 14 by member: francy_247
Sleep, blue blockers and naps... you are amazing. Oh, yeah, that work out thing too. 
16 Sep 14 by member: FullaBella
I'd be interested in hearing how the blue light blockers work out. I have a chromebook, and f.lux is not available for it. Trying to limit my computer time in the evening....which is actually probably for the best! 
16 Sep 14 by member: yduj57
yduj57, I have a Chromebook too. Try the g.lux extension for Chrome. 
16 Sep 14 by member: ChrisComedy
FullaBella, didn't wear the blue light blockers until later in the evening yesterday. Was rewarded with a wide-awake episode at 4:30 am. 
16 Sep 14 by member: ChrisComedy
Thanks for the tip! I will look for that. 
16 Sep 14 by member: yduj57
Chris. Same thing happens to me. I count backward from 100 in time with my breathing. It chases other things out of my mind. I suppose you could make the sheep jump backward. 
16 Sep 14 by member: northernmusician
Thanks for the tip, northernmusician. 
16 Sep 14 by member: ChrisComedy
I also tried to load a blue light app for my surface tablet, every one has said not compatible. I was awake but it was my dogs. Windows were down, they were barking at who knows what, probably just normal neighborhood noise, almost put them outside at 2am..... 
16 Sep 14 by member: wholefoodnut
According to Dr. Johnson's "Alternate-Day Diet", artificial light disrupts the circadian rhythm of the body by reducing melatonin, which leads to obesity, heart disease, and diabetes. The biggest culprit is blue light.  
16 Sep 14 by member: ChrisComedy
I was looking at the recipe for falafel on the Mediterranean diet cookbook, looks good. 
16 Sep 14 by member: karenromiaih2002
Just added the g.lux app....thanks! 
16 Sep 14 by member: yduj57
Thanks, francy_247. 
17 Sep 14 by member: ChrisComedy
"...eating Mediterranean lowers blood pressure, reduces inflammation in the body, and protects against chronic conditions ranging from cancer to stroke...following a Mediterranean diet not only protected against Alzheimer's but also enabled patients who have the disease to live an average of four years longer." Go to neurologynow.com and type Inflammation in the search box. Click on "Brain Food." 
20 Sep 14 by member: Deb_N
Just read a chapter in Nina Teicholz book, The Big Fat Surprise that talks about how the Mediterranean diet at we know it came to be.....very interesting, and surprising. Things are definitely not as we were led to believe. 
21 Sep 14 by member: yduj57
yduj57, Teicholz goes after Ancel Keys and the Mediterranean Diet. I'd be interested in hearing what she has to say about Dean Ornish, who's been the biggest proponent of a low-fat diet in the past two decades, IMHO. Orthodoxies are always being challenged. For years, the consensus was diet and stress caused ulcers. Now it's believed to be a bacterial infection. Teicholz has her own critics who believe she has misread and misinterpreted the scientific literature.  
21 Sep 14 by member: ChrisComedy
She talks about how the Mediterranean diet was a way to start bringing fat back into the diet when the studies involving low fat diets were consistently showing problems, such as higher overall mortality. It was a sidestep. And industry was heavily involved in funding lavish junkets for people who could be influential...scientists, journalists, cookbook writers, etc. It was highly effective. But the actual diet was never evaluated. It was based on some loose associations, at a point in time (after WWII) that would not be easily replicated. She has a whole chapter on Ornish as well. Talks about how he had a study with 35 people who were hand selected. (Extremely small sample size.) There were a number of drop outs from his studies, and he also incorporated meditation and exercise into the program, so diet was not isolated. The test he used to show the effectiveness of his diet is one that many cardiologists question as to it's validity. His results have also not been duplicated. In good science you should be able to get the same outcome in follow up studies. I would have to know who the critics are in order to understand their point of view. Some may be defending their stance on nutritional "science" that goes back decades. 
22 Sep 14 by member: yduj57
yduj57, The Science of Nutrition has a detailed, point-by-point takedown of Teicholz' book. Teicholz says she's right because science. Ornish says he's right because science. As the saying goes, you pays your money and you takes your choice. Fat vs. low-fat is one of those persistent arguments like organic vs. non-organic, GMO vs. non-GMO, etc., etc. that wax and wane over the years. Establishment thinking favored low-fat over low-carb for years but the latest study vindicates the low-carb camp. At times, these differences take on the coloration of religious arguments.  
22 Sep 14 by member: ChrisComedy

     
 

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