Derek` Posted October 12, 2014 Author Share Posted October 12, 2014 Thanks, juz. Today was better, but tummy is still feeling the effects of yesterday. Link to comment Share on other sites More sharing options...
SaraRuns Posted October 13, 2014 Share Posted October 13, 2014 So glad to see your sleep improving. Don't beat yourself up over one bad day. Get back on that horse and move forward. Hope you are feeling better today! Link to comment Share on other sites More sharing options...
Derek` Posted October 13, 2014 Author Share Posted October 13, 2014 Monday 10/13 Today was better. Sleep: Trouble falling asleep last night. Tried melatonin. Didn't really work. Then took the Rx. Not ideal. Woke up pretty groggy Food: Scrambled eggs with onion/peppers, cooked in CO. Bacon. Avocado. Albacore Tuna. Spinach. Tomato. Broccoli. Carrots. Chicken breast cooked in EVOO. Steamed asparagus. Black Olives. Banana. Movement: Strength Class. 20-minute walk with the dog Play: Had a little time with the kids outside tonight, but it's getting dark so early now Outdoors: Walked and raked leaves. Meditation/Self-improvement: Shutting off the electronics soon, then going to read and reflect. Caffeine: More coffee than I should have drunk this morning. Link to comment Share on other sites More sharing options...
melbournegirl Posted October 14, 2014 Share Posted October 14, 2014 We've just switched to daylight savings here so enjoying the longer nights. Just getting dark now at 8pm. Plus its now light again at the end of my morning walk . I had a coffee withdrawal headache this arvo but ended up too busy at work so just now having a night time cup of cocoa. Just as well as a 4pm coffee would have stuffed up my sleep for sure. Have a good Monday. Link to comment Share on other sites More sharing options...
SaraRuns Posted October 14, 2014 Share Posted October 14, 2014 The bad eating day may have messed with your sleep. And I'm thinking the melatonin plus a prescription sleeping aid caused drowsiness. We are also experiencing the shorter days. Fall is hitting us like a hammer, even though it is surprisingly warm today. Link to comment Share on other sites More sharing options...
Derek` Posted October 14, 2014 Author Share Posted October 14, 2014 Tuesday 10/14 Sleep: Not good. Tossed and turned a lot Probably 4.5 hours of quality sleep. Food: Chicken Breast cooked in EVOO. Steamed Brussels Sprouts. Black Olives Meatball/veggie soup. Carrots. Broccoli. Almonds. Apple. Sausage. Steamed asparagus. Baked Sweet Potato. Apple. Movement: 5-mile run Link to comment Share on other sites More sharing options...
SaraRuns Posted October 15, 2014 Share Posted October 15, 2014 I hope sleep went better last night! Link to comment Share on other sites More sharing options...
Derek` Posted October 15, 2014 Author Share Posted October 15, 2014 Thanks, Sara. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted October 15, 2014 Moderators Share Posted October 15, 2014 Hi Derek! I finally discovered your very own log. Very impressive how you've changed your life. Congrats! And I love your approach to your continuing evolution, focusing on the 9 factors every day. Great stuff! FWIW, according to Ayurveda, fall is vata season, which notoriously makes people feel anxious and ungrounded, and it messes with sleep. Standing and walking barefoot on the earth is supposed to help as is deep rhythmic breathing. Have you ever considered quitting caffeine altogether as an experiment? Link to comment Share on other sites More sharing options...
Derek` Posted October 15, 2014 Author Share Posted October 15, 2014 Sara, I slept for about 7 hours last night, so better. LadyM, I was just thinking last night that maybe I need to do a "Coffee30" and try out no caffeine for a month, and longer if I feel like it's helping me. Link to comment Share on other sites More sharing options...
Derek` Posted October 15, 2014 Author Share Posted October 15, 2014 Wednesday 10/15 Sleep: slept for 7 hours. Woke up today with a really bad cold (wife has been sick and I've felt it coming on since yesterday but I tried to ignore it). Didn't go to work today Food: Scrambled eggs with onion/pepper, cooked in CO Chicken breast. Steamed Broccoli. Sauteed green beans. Spinach/tomato with EVOO/vinegar dressing. Pork chop cooked in EVOO. Steamed okra. Baked sweet potato. Apple. Movement/Outdoors: 50-minute walk Play: Meditation/Self-improvement: Spent some time meditating before bed Caffeine: 1 cup of coffee Link to comment Share on other sites More sharing options...
Derek` Posted October 16, 2014 Author Share Posted October 16, 2014 Thursday 10/16 Sleep: Fell asleep easily, but have been awake since 2:00 a.m. and couldn't fall back asleep. So 5.5 hours? Food: Scrambled eggs with onion/bell pepper, cooked in CO Pork chops. Broccoli. Carrots. Celery. Spinach/tomato/avocado salad. Chicken breast. Steamed Peas/Carrots. Spinach/bell pepper w/ EVOO/vinegar dressing. Apple Movement: Didn't feel like running because of this cold. But I did walk the dog for about 50 minutes. Outdoors: Walking the dog Play: Played outside with my son for a bit Meditation/Self-improvement: I am now picking up my box of affirmation cards and reading one and thinking about it. Also am trying to read in the evenings. It calms me. I am starting the Lord of the Rings trilogy now. I'm a slooooow reader and I can't usually spend more than an hour a night reading, so it will probably be like a year-long project to get through the books. Caffeine: 1 cup of coffee! Link to comment Share on other sites More sharing options...
SaraRuns Posted October 16, 2014 Share Posted October 16, 2014 Boo on your sleeping! Hang in there. Link to comment Share on other sites More sharing options...
Derek` Posted October 16, 2014 Author Share Posted October 16, 2014 Thanks. Still have the cold. Yuck. Link to comment Share on other sites More sharing options...
Derek` Posted October 17, 2014 Author Share Posted October 17, 2014 Friday 10/17 Cold is a little better today. Sleep: 8 hours last night. Mostly due to nyquill, but also have been reducing caffeine again (it got away from me for a couple of weeks) Food: Chicken breast in EVOO. Steamed Cauliflower. Black Olives Broccoli. Carrots. Celery. Spinach salad with tomato, avocado, and albacore tuna. Pork chop. Baked sweet potato. Black olives Movement: Early morning body pump at 5:45 Outdoors/Play: Went to a Trick-or-Treat trail with the kiddos. Meditation: Wisdom Card: "I have the power to make changes in my life" Read until I started to fall asleep... Caffeine: 1 C coffee Link to comment Share on other sites More sharing options...
Derek` Posted October 18, 2014 Author Share Posted October 18, 2014 Saturday 10/18 Sleep: 8 hours. Food: Scrambled eggs with onion, cooked in CO. Pork chop. Tilapia baked in EVOO. Broccoli. Carrots. Black Olives. Apple 2 hamburger patties. Oven sweet potato "fries." Almonds. Movement: None, but I still walked around Boo at the Zoo with my kids for a few hours. Outdoors: Boo at the Zoo! Play: Spent a busy day with my kids at the zoo and then we played some games at night. Meditation: Wisdom card: "I freely express who I am" Caffeine: None! Link to comment Share on other sites More sharing options...
Derek` Posted October 19, 2014 Author Share Posted October 19, 2014 Sunday 10/19: Sleep: about 5 hours, but that's my fault for staying up too late. Food: Scrambled eggs with onion and pepper, cooked in CO. Bacon. Meatball and vegetable soup. Olives More meatball and vegetable soup. Movement: None, but went to the zoo again and walked around. Outdoors: Zoo Busy day and didn't have much time for anything else. Link to comment Share on other sites More sharing options...
Derek` Posted October 21, 2014 Author Share Posted October 21, 2014 Monday 10/20 Rainy day and it just felt all around "blah" Just feel depressed for no reason Sleep: 7+ hours Food: Scrambled eggs with onion/peppers, cooked in CO Spinach, tomatoes, albacore tuna, EVOO/vinegar dressing. Broccoli. Carrots. Apple. Chicken breast cooked in CO. Baked sweet potato. broccoli/cauliflower Movement: 60 minutes of weight lifting Outdoors: none Play: not much Meditation: Reading some wisdom cards. Caffeine: 1 cup of coffee Link to comment Share on other sites More sharing options...
SaraRuns Posted October 21, 2014 Share Posted October 21, 2014 Sleep seems to be going a bit better. And I hope that cold is totally gone! Link to comment Share on other sites More sharing options...
Derek` Posted October 22, 2014 Author Share Posted October 22, 2014 Tuesday 10/12 The cold is not totally gone, but at least enough where I'm not popping pills anymore. Tuesday was rough. I had been picking at some of my kids' Halloween candy from Sat-Mon and Tuesday I felt so depressed. I've learned that refined sugar/hfcs will do that to me. I fought depression for many years and it got better when I cleaned up my diet. I found that the cheap, crap sugar was causing it. So my slip-up over the weekend caused it and I know better than to eat that crap. Feeling better today (Wednesday) Sleep was good last night. Slept for about 8.5 hours. Reigning in the caffeine intake. I read that caffeine has a half life of 6 hours in your body. Ouch. So I need to make sure to have none or one cup first thing in the morning and then stop. I was doing well with it for awhile, then I got carried away. Food: Scrambled eggs, onions, and peppers, cooked in CO Chicken breast. Black Olives. Carrots. Broccoli. Celery. Grape tomatoes. Meatball/tomato soup. Steamed green beans. Spinach/tomato salad with EVOO/balsamic dressing. Movement/outdoors: 6-mile run. I love running this time of year. The weather is nice and the leaves are changing. Play: Not much time since the kids had swimming lessons Meditation: About 5 minutes reading/thinking about the wisdom cards Caffeine: None! Link to comment Share on other sites More sharing options...
SaraRuns Posted October 22, 2014 Share Posted October 22, 2014 I'm jealous of your running right now, Fall is definitely a wonderful time to run! Good observations on caffeine and sleep. Don't beat yourself up over the candy, just move forward knowing the best thing is to keep it out of your diet. Treat yourself with some fruit or something else if you feel like you need a treat. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted October 22, 2014 Moderators Share Posted October 22, 2014 Great observations about sugar. Sometimes in the moment even all the best information about later negative effects won't stop us. So, you've had your slip, learned from it again, and now you're stronger moving forward! Another thing about coffee that keeps me away from it (most of the time) is that it leeches calcium from your bones. That's an image that works better than sleepless nights for me. You're doing great things for your body. Congrats! Link to comment Share on other sites More sharing options...
Derek` Posted October 23, 2014 Author Share Posted October 23, 2014 Sara - I'm not really feeling guilty about the sugar. I truly believe that it is a physiological response that makes me depressed. Moving on though. Ladym - ewww...leeching calcium. yuck. Thanks for the visual. Wednesday 10/22: Sleep: Slept well, but it was a little chopped up. Slept for a couple of hours early, then woke up when my wife came to bed. Stayed up with her a bit then went back to sleep. Still, probably 2 hours, then 6 hours. Food: Scrambled eggs w/ onion and bell pepper, cooked in CO Spinach/tomatoes w/ albacore tuna and EVOO/balsamic dressing. Broccoli. Carrots. Small Banana Romaine lettuce, tomatoes, ground beef, avocado. Small apple Cookie that my daughter decorated at her fall craft class Couldn't turn down that. Although she did give me the smallest of the cookies because I'm "mean to her sometimes and mommy is nice to me everyday" Movement: 60 minutes of strength training Outdoors: None Play: Went to fall craft class. Meditation: A little bit of deep breathing and self reflecting before bed. Caffeine: None. Link to comment Share on other sites More sharing options...
SaraRuns Posted October 23, 2014 Share Posted October 23, 2014 Wednesday sounds like it was a good day. Link to comment Share on other sites More sharing options...
Derek` Posted October 24, 2014 Author Share Posted October 24, 2014 Thursday 10/23: Yesterday was my "carb re-feed" or it ended up being that way Didn't really plan it, but after my 'longer' runs I crave them more. Sleep: Stayed up a little bit too late on the computer, but it didn't affect my sleep. Fell asleep at 9ish, and woke up around 5ish this morning. So yay. Really starting to think that it was more of the caffeine that was keeping me up and not so much the electronics in the evening. But I'm still going to make an effort to shut off electronics around 8. Food: Scrambled eggs with onion/bell pepper. cooked in CO Tuna. Butternut squash (PoWO) Spinach, tomatoes, ground beef, a little bit of white rice. Small apple. Steak, oven sweet potato 'fries', sauteed green beans Movement/Outdoors: 12-mile run 20-minute walk with the dog Play: Nothing really Meditation: about 5 minutes thinking to myself before bed caffeine: 1 C of coffee Link to comment Share on other sites More sharing options...
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