Geo - 2017

[geo]

Day 50

Food:
1. 11:30AM - hash browns and edemame and herbal tea
1. 4:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 8:30 pm - Chili

Variety: tubers 2, veg 10, grains 0, legumes 4, fruits 0, herbs/spices 21. Total - 37

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
Split sleep 3 + 3 hrs

Reading:
Fasting and Eating for Health

Health Tip:
One interesting fact of centenarians is the their focus on self-reliance. Yes they live simply and cleanly. They insist on doing things themselves. They shun extravagence and complexity and prefer frugality. They have what they are comfortable with and generally long for nothing. Life is simple, strive to keep it that way and its true nature will seek you.

Geberal comments:
Good day, sleep still not what it should be, but felt good. The day was relaxing.

Spent several hours cleaning my big tank today.. Probably was on my feet for 3-4 hours today just doing things around the house. My new reef tank inhabitants seem to be adjusting themselve nicely. My soft coral is in full bloom now and fully extended which is so cool. Havent seen my goby eat yet and he seems to like just staying hidden away in the reef rock where he seems to have made his home. Hopefully he'll start to come out more. I think tomorrow I'll get some more critters for the tank and clean up my dau's small aquarium as well. Lots of fun

[geo]

Day 51

Food:
1. 8:30 am - hash browns with mixed pepers and onions and herbal tea
2. 1:30 pm - 7 grain hot cereal with mixed fruits and herbal tea
3. 8:00 pm - chili

Variety: tubers 1, veg 4, grains 7, legumes 3, fruits 5, herbs/spices 21. Total - 41

Exercise:
Weightlifting - compound movements done to failure
Cycling Tabata's - 8 x 20/10 on/off cycles

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
6 hrs and took 2 hr nap

Reading:
Fasting and Eating for Health

Health Tips:
1. Snoring can be much more than a nuisance to your significant other. Snoring can limit oxigenation of the blood which can lead to increasing blood pressure and a build up of cholesterol. One study showed that snorers were twice as likely to develop heart disease and strokes. Snoring basically comes from being a mouth breather as you sleep. Best ways to treat snoring is diet (to lose weight, McD diet recommended of course). Also sleeping on your side seems to help as well as treating any sinus blockages you may have. In very severe cases there are surgeries that may help to remove excess tissues that may be blocking your sinuses. Best to always see your ear, nose, throat specialist first to get a diagnosis before treating yourself!

General comments:
Really good day, felt very well and rested (though did take a relaxing nap in the afternoon). Exercise went well too. Just a very pleasant day today for no reason at all.

Spent an hour cleaning up daughters aquarium and it sparkles now Also went out and got a few more critters for my nano reef. So now it houses:

Clean up crew:
2 x astrea snails
2 x hermit crabs

Fish:
1 x aurora goby
1 x oscillaris clownfish ( a nemo )

Corals and Invertebrates:
1 x alveoporas polyp coral (LPS)
1 x hawaiian feather duster

I've pretty much reached the tank limit for fish so for now I'll focus on more corals (which is what a coral reef is all about). BTW, yes, I know the nemo is not a good choice for my small tank, but at this point its only about 1 inch and fits fine. In the future it will need to good with a bigger tank and a nice anenomae.

[geo]

Day 52

Food:
1. 8:30AM - 7 grain hot ceral and herbal tea
1. 1:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 8:30 pm - Chili

Variety: tubers 2, veg 10, grains 7, legumes 3, fruits 0, herbs/spices 21. Total - 43

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
6 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. Improve your posture. Don't slouch. Slouching can lead o loss of energy, contribute to neck and back pain and effect your mood. Itcan also decrease your oxygen intake due to the compression of abdomen and ribs. This stops you from being able to inhale fully and can effect blood flow to the brain and extremities. The simple posture fix that has been used for 1000's of years is simply to stand up straight, pull your chin in and pretend that there is a string coming out of the top of your head and holding you up straight. Practice it when standing or sitting and soon you will be doing it unconciously...and breathing better with less back and neck pain. Exactly what you want for an enjoyable long life

General Comments:
Good day, slept well, and feeling fine.

Had a tragedy though....my new aurora goby jumped out of his tank during the night...bye bye, little fishy Unfortunately, I had to remove the top from my tank because it was causing to much temperature instability and keeping heat levels climbing. So I decided to remove the glass top...who knew the goby would jump...it generally just sits at the bottom of the tank swimming along the top of the sand. Oh well live and learn. Now I need to figure out how to keep the tank covered but not retain heat so much...everyday is a new experience in this hobby.

[sirdle]

... my new aurora goby jumped out of his tank during the night...

Seriously? Wow. Who would have guessed? Sorry!

[geo]

Day 53

Food:
1. 8:30 am - hash browns with mixed pepers and onions and herbal tea
2. 4:30 pm - baked potato and swwt potato and stirfry veggies and herbal tea

Variety: tubers 2, veg 10, grains 0, legumes 0, fruits 0, herbs/spices 21. Total - 33

Exercise:
Weightlifting - compound movements done to failure
Cycling Tabata's - 8 x 20/10 on/off cycles

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
5.5 hrs

Reading:
Fasting and Eating for Health

Health Tips:
1. Its my birthday. Today I'm 60. Since I believe the human lifespan is approximately 120, give or take 5, I've now reached mid-life Modern medicine says I have about 18-20 years left. I reject that nonsense. The power of the mind can be very surprising. Limit your beliefs and you will get just that. Free your mind. Believe...and now you will have something to work towards and look forward too. Life, here I come...ready or not!

General Comments:
Great day, felt great, enjoyed the day and my family. We watched the movie Arrival which was very fascinating, a thinking man's SciFi and totally enjoyable. HBTM, HBTM, HBTM, HBTM

[geo]

Day 54

Food:
1. 8:00 am - 7 grain hot ceral and herbal tea
1. 2:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 7:30 pm - Chili

Variety: tubers 2, veg 10, grains 7, legumes 3, fruits 0, herbs/spices 21. Total - 43

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
split 5 + 2 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. Prevention is worth a pound of cure as the old saying goes. But if you can't prevent, then you should treat as early as possible. Never wait till your really sick to do something about it. This is true no matter the issue be it, disease, physical ailment, injury, mental issue, pain, etc... Treating early, is the first step to healing and ensuring things don't get worse. Don't ignore issues or hope they will simply go away, most times they won't. Or they may heal on their own but not in the best or right way, only to cause you more issues down the road. your first and best treatment for prevention is the McDougall Program. That will not only help you prevent all sorts of issues, but is the best way to improve all fascits of your health and immune system giving yourself the strongest possibility to avoid issues to begin with but also healing issues that may occur after something happens. Your body has an amazing propensity to keep itself as healthy as possible as well as repair itself as best it can. To do that just simply need to follow the proper lifestyle as laid out by Dr McDougall and JeffN.

General Commnts:
Good day, split sleep again but felt rested afterall. No issues noted.

Did get a couple new corals for my nano reef tank. The tank is still cycling and at this point its best to just leave it finish before adding any more fish or heavy feeders. I got two different forms of brain corals, one blue, one whitish...very cool.

[geo]

Day 55

Food:
1. 12:00 am - hash browns with mixed peppers and onions and herbal tea
2. 4:00 pm - baked potato and sweet potato and stirfry veggies and herbal tea
3. 7:30 pm - oatmeal

Variety: tubers 2, veg 10, grains 1, legumes 0, fruits 0, herbs/spices 21. Total - 34

Exercise:
Weightlifting - compound movements done to failure
Cycling Tabata's - 8 x 20/10 on/off cycles

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
split 5 + 2 hrs

Reading:
Fasting and Eating for Health

Health Tips:
1. Switch to flat screens for all your media viewing...computers, tv's, etc... Old fashioned analog CRT's (Cathoed Ray Tubes) give off lots of high frequency radiation. The closer you sit to them the higher the dosage. Now many will say its not all that dangerous, but if you sit in front of one for 8 hours a day or more (as those who work with computers may, day in and day out), you might have issues over time. These days however their is little need to use CRT's and they have fallen out of favor. Now days, digital LCD (liquid Crystal Displays) are all the rage for anything that needs a monitor. These use much lower voltages and put off no radiation at all. And they are much cheaper to run as they use significantly less electricity. They are also available in much larger sizes and significantly higher resolutions and thus are easier on the eyes to view and cause much less eye strain. You'll want to save your eyes for all those extra years you will be living

General Comments:
Nice day, felt good, workout went well, no issues at all. Pretty much relaxed most of the day and just stayed home. Worked on my nano reef tank some...did its first water change, fixed some nagging issues with the power head pumps, and cleaned up the HOB filter and added new media to provide a deeper and more diverse filtering capability and capacity. Of course all this tank disruption scared my alveopora coral so he stayed hidden a good portion of the day...but no worries, he will come back out tomorrow. However my Nemo wasn't phased at all and seemed to just enjoy seeing me work in its home lol.

[geo]

Day 56

Food:
1. 10:00 am - 7 grain hot ceral and herbal tea
1. 2:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 6:30 pm - hashbrowns wit mixed peppers and onions

Variety: tubers 2, veg 10, grains 7, legumes 0, fruits 0, herbs/spices 21. Total - 40

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
split 5 + 2 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. To improve your sleep patterns try to develope a routine that you can follow everyday. Its been shown that those who have sleep routines tend to fall asleep easier and sleep longer and better. This has been shown to be true especially in centenarians. Somethings that people have used in their routines are hot baths, massages, journaling, meditation, aromatherapy, relaxing music, reading spiritual books, light exercise, and evening stroll, praying and contemplation. However try not to eat or drink anything before bed, these tend to either keep you awake or make you awake in the middle of the night to relieve yourself.

General comments:
Nice day, a little tired but feeling well. I don't feel too stressed unless I think about my predicament and then I feel the stress come on. Keeping busy is helpful as if keeps my mind occupied.

Spent a little time testing water parameters in my nano reef and everything is pretty much going as expected in its cycle. Diatoms are appearing on my sand and on the reef rock, so the nitrogen cycle is definitely going strong now. Hopefully another few days and things will settle down and the diatoms will die off. Nature always rakes its course...

[geo]

Day 57

Food:
1. 9:00 am - hash browns and mixed peppers and onions and herbal tea
1. 2:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 6:30 pm - baked potato and sweet potato and banana

Variety: tubers 2, veg 10, grains 0, legumes 0, fruits 1, herbs/spices 21. Total - 34

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
3 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. Use the power of the mind and spirituality to keep yourself healthy. We don't know how this works but we do know that it does work. Many centenarians have given their health over to being blessed by God. Others have used other forms of spiritualtiy or just the power of the mind and suggestion to heal themselves and live a long life. Theres no harm in trying and it could set you free to live a healthier, longer , life. I new book worth a read on the power of the mind is: "Cure: A journey into the Science of Mind Over Body" by Jo Marchant.

General Comments:
OK day, slept horribly and way too little. Big time sleepy all day long but a bit busy with things around the house to get a nap. Did some shopping.

Today also was big tank maintenance day as well. Did large water change and added new media to my filter. Also continueing to do daily water testing on my nano reef tank. Everythig is going as expected.

[geo]

Day 58

Food:
1. 8:30 am - hash browns with mixed peppers and onions and banana and herbal tea
2. 12:00 pm - baked potato and sweet potato and stirfry veggies and herbal tea
3. 6:30 pm - chilli

Variety: tubers 2, veg 10, grains 0, legumes 3, fruits 1, herbs/spices 21. Total - 37

Exercise:
Weightlifting - compound movements done to failure
Cycling Tabata's - 8 x 20/10 on/off cycles

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
7.5 hrs

Reading:
Fasting and Eating for Health

Health Tips:
1. Live according to lifes natural rthyms. Daytime is for waking and night time is for sleeping. Breaking these natural laws can potentially impact your health and longevity. Shift workers that work nights or those that work irregular hours have a 30% greater chance of having a heart attack than those who work a normal 8-5 day job. And while not directly related studies have shown that mice forced to reverse their sleep and wake hours reduced their lifespans by 11%. Understand that while you may be able to acclimatize yourself to "unnatural" rthyms of lifestyle over time so it feels normal, it doesn't appear that you can overcome the effects of abusing our natural rthyms.

General Comments:
Good Day, slept much better last night as I went to bed early. Felt good all day. Took it easy most of the day.

Made a big pot of chilli again with a few changes from last. Last time it was really good, but I got to say this time is even better! A little more garlic, a bit more onions and peppers and more corn and a few extra spices and viola! I think I'm going to get addicted to this stuff. Oh and this time I used a more classic 3 beans (kidney, black, and pinto's).

[geo]

Day 59

Food:
1. 10:30 am - hash browns and mixed peppers and onions and and banana herbal tea
1. 2:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 6:30 pm - chilli

Variety: tubers 2, veg 10, grains 0, legumes 3, fruits 1, herbs/spices 21. Total - 37

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
7:45 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. Learn to laugh, literally. Theres a relatively new science called pychoneuroimmunology which is basically the study of the mind's impact on the body's immune functions. Study's have shown that laughter and joy boost immune functions and particularly the production of natural killer cells that defend the body against infections and cancer. Laughter also increases endorphin release in the brain. Furthermore, studies have shown that joyful happy people live longer, healthier lives. So start watching funny shows, reading comics, and telling jokes...laugh your way to the bank...your health and longevity bank that is.

Geberal Comments:
Nice day today, felt great and got plenty of sleep...again went to bed early and ended up sleeping much better and longer. I'll hve to keep trying this...

Printer died last friday and unfortunately we can't do without it, so had to get a new one. We got it yesterday and today spent about 3 hours setting it all up on the wireless and getting laptop, tablets, and smart phones all connected and working properly...even have NFC connectivity for the printer which is really nice. Hated spending the money but it is a real necessity...$90 well spent...BTW, its a Canon Pixma MG7720 inkjet...very nice and recommended...

[geo]

Day 60 - March 1 - Month 3

Food:
1. 9:30 am - hash browns with mixed peppers and onions and banana and herbal tea
2. 11:30 pm - baked potato and sweet potato and stirfry veggies and herbal tea
3. 6:30 pm - chilli

Variety: tubers 2, veg 10, grains 0, legumes 3, fruits 1, herbs/spices 21. Total - 37

Exercise:
Weightlifting - compound movements done to failure
Cycling Tabata's - 8 x 20/10 on/off cycles

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
8 hrs + 2 hour nap in afternoon

Reading:
Fasting and Eating for Health

Health Tips:
1. Ok this is a weird one...Lots of centenarians are known for body brushing. Yes they take a dry brush with soft natural bristles and sweep the skin on the body to remove dead skin cells and improving skin hygiene amd also increasing small capilary circulation on the surface of the skin. It supposedly can increase skin immunity against infection and improve skin tone. Another similar practice is done here which is body scrubbing. That is done wet as in using a loafa ponge in the shower to exfoliate the skin. Either seems to be effective as part of a skin care program and may also improve general health and longevity. If nothing ele it does feel good like a masage

General Comments:
Great day, slept well and felt well. Good workout as well. Even took a nice refreshing nap in the afternoon. Hopefully that won't effect my sleep tonight.

Today is the start of the third month of the year. 2 months down and doing great so far. Hopefully you all are doing well too.

[landog]

Today is the start of the third month of the year. 2 months down and doing great so far. Hopefully you all are doing well too.

It's a good year! Thanks for the journal.
What's NEAT?

[geo]

Hey Landog!

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise.

https://www.ncbi.nlm.nih.gov/pubmed/12468415

Things like random continuous movements, fidgetting, leg bouncing, feet movement, toe tapping, etc... are all considered NEAT.. JeffN has talked about NEAT in several threads, though I can't find them right now.

[geo]

Day 61

Food:
1. 9:30 am - 6 grain hot cereal with mixed fruits and herbal tea
2. 12:30 pm - baked potato and sweet potato and stirfry vegs and herbal tea
3. 6:30 pm - baked potatoes

Variety: tubers 2, veg 10, grains 6, legumes 0, fruits 5, herbs/spices 21. Total - 44

Exercise:
none, rest day

Movement:
NEAT and standing/walking every 5 mins of 30.

Stress Releif/Meditation:
10 mins mindfulness and thinking about STOIC qoute of day

Sleep:
8 hrs

Reading:
Fasting and Eating for Health

Health Tip:
1. Try to avoid chemical pesticides in and around your home. Its well known that these chemicals can cause all sorts of health issues as well as potentially shorten life span. In studies of households that use pesticides, it was found that children have a greater risk of contracting leukemia. These days there's little reason to use such substances as their are organic pesticides that are much safer in virtually any hardware or health food store. Even routine food items like vinegar and such can kill off many pests. So next time you reach for a pesticide, think about not only what you are doing to that pest but what it may be doing to you as well. And if you have to use it, do it with protective gear on...cover your eyes and nose/mouth. dont breathe it in, wear rubber gloves to protect your skin and use it in only a well ventilated area...i.e., open the windows and let fresh air in. Same goes for chemicals you use in your garden and lawn!

General Comments:
Good day, felt great, slept well and no issues at all...just the way its supposed to be!

Had more expenses today Needed new tires and an oil change...fortunately shouldnt have any other big items for a while...knock on wood.