DAY 42: SLEEP AND REST

April 20, 2022 ~ Wednesday

Refeeding Update: Day 9 of 14.

Phase 3: Steamed – Continue raw fruit and vegetables but add steamed vegetables, light soups, potatoes, yams, squash, and small amounts of dressings.

Daily refeeding numbers: Weight-178.8 Weight loss since adopting diet-56.2 BP-111/78 Heart rate-762 Oxygen level-98 Temperature-97.7 Glucose-91 Sleep-5 One minute pulse rate-steady-68. Muscle pain level-0 (scale 1-10) Energy level-9 (scale 1-10).

My Comments: Today, I continued to have 2-3 salads a day. I also include steam vegetable on my plate with my salad. Tomorrow I can add in grains. My plate is piled high and I will get a picture of what I eat at a time for tomorrow’s blog. I am spoiled. I will not have anyone to prepare this food for me at home. I will have to use the concept of batch cooking to make sure there is enough variety in what I can choose from in the fridge.

I also went on a “long” walk down McDonald street where there are beautiful old home and fantastic landscaping. I did fine and my energy was good. I need to walk more as my legs are unsure of where the ground is after complete rest for 6 weeks. I went with a new friend named, Dawn. Yes, I have another Dawn in my life! She is from FL and we think a lot alike on so many things. It is hard for people like us who eat plant based to also find someone who thinks they way we do about so many other things but eats vegetables. It seems like the left only eats vegetables and the right only eats meat. That may be an exaggeration but one that plays out in the courtyard everyday.

Lecture: Today’s lecture was about Healthful Living by Dr. Sahmla Gabriel, a clinical researcher for TrueNorth Health Foundation (TNHF). A health promoting lifestyle contains the following areas:

• Whole plants – contain nearly all the nutrition you body needs.
• Good clean water – no contaminations or chemicals.
• Natural movement – aerobic, walking, running, strength training, high intensity interval training (HIIT), low intensity steady state (LISS), flexibility, aim for 30 minutes 5 days a week. Dr. Gabriel says studies show that 5,000 steps per day can prevent diseases and 10,000 steps a day can reverse disease.
• Sleep/rest – 7-8 hours a night, decrease exposure to artificial light 2 hours before bedtime, light meals in the evening, do not eat before bed, meditation, naps up to 30 minutes have health promoting benefits. Even just resting for 30 minutes during the day promotes health.
• Sunlight/fresh air – improves sleep, melatonin, serotonin, Vitamin D. Optimum amount of sun on the skin is 5-15 minutes.
• Connection/spiritually – with others or a faith system.
• Temperance – “moderation in action, thought, or feeling”.

My take away from this lecture was that 10,000 a day can reverse disease and 7-8 hours of sleep and a nap or just resting during the day for 30 minutes can be restorative. And I need to implement the components of how to get 7-8 hours of sleep each night.