Not So Fast & Time Restricted Eating

There is a lot of popular talk about the benefits of fasting. 

There is science backing up calorie restriction being able to slow the aging process and help to reset of bodily functions. One of my new year plans was to do a fast or a cleanse.

There are many types of fasts. The most promising looked like something called 5:2, that is 5 days feeding paired with 2 days fasting. I also liked the 16:8 plan which is daily 16 hours fasting paired with 8 hours feeding. This 16 hour fast includes your night’s sleep to make it simpler. After doing some research, I decided on a 5 day program. 2 days fasting and 3 days of veggies only (a  5 day plan). 

This turned out to be easier than I anticipated. The 2 days of fasting were really a liquid diet. These liquid days were under 500 calories per day. I consumed 1 cup of coffee, veggie broth, v-8, green tea, water, and a veggie protein shake each day. On days 3, 4, & 5, I added stir fry veggies and ½ a butternut squash or a sweet potato. That is under 1000 total calories per day. I thought there would be a loss of energy or the usual brain fog from no meat and no complex carbohydrates. I had experienced that on the previous fasting or cleanse adventures, but none of this occurred. Breaking a fast properly is important so I eased into my regular 1800 calories and 4 oz. portion of meat. 2 weeks after the fast, I’m holding at 196 pounds (the lightest I’ve been in 30 plus years) and I am looking forward to additional plunges’ into fasting and weight loss. 

Post Fast Meal

Another week went by and I got an illness of some kind. I believe that it was from exposure from my students. I monitored my temperature and blood pressure. I ended up putting myself back on the blood pressure meds as a safeguard as my BP was a little elevated.

I’ll continue to monitor  my BP. The fasting felt great and I’m planning another in the near future.

The Blue Zone Information From The Book

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists, demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first one. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”; By inconveniencing yourself you can add more activity to your day.

“Have fun, Keep moving”; Make a list of activities you enjoy, do those.

“Walk”; Blue Zone peoples are walking around 5 miles a day, every day.

Do you want to add years to your life and life to your years? Start now with the first lifestyle practice and tell me how it makes you feel.

Next blog will include Lifestyle habit #2. 

Be healthy,

Coach Brown

Turn The Page on 2021

Turn the Page on 2021

We begin a renewed year. I want to re-ignite the blog. In the past, I tried to encourage a healthy diet, exercise, and spiritual living by providing information about what to do with a few examples. I have avoided much talk about Covid, preaching strong immune system protection instead. I did not reach a big enough audience. My plan now is to chronicle what I am doing; more of a diary and adventure travelog with health, fitness and spiritual practice to see as it happens for me.

Update of my Personal Stats.

I am 74 years old, 201 pounds. I have lost 50 so far. I eat lots of vegetables and small amounts of meat. I hike most weekends. I work out regularly. I am regularly reading health literature and I am refining my diet and exercise program. Spiritually, I am still learning. I have had a few personal spiritual experiences which have strongly directed my spiritual activities. I am currently in 3 different spiritual communities. I have a pacemaker (originally installed in January of 1983). I wear hearing aids. I regularly monitor my BP at home as I have a history of high Blood pressure caused by the fact that I have only 1 functional kidney. It has been 38 years since I gave up alcohol.

Goals for Progress

I am planning to lose 40 more pounds, at least 5 or more this year. In order to help with my healthy lifestyle, there are a couple of Christmas gifts to note: 1. A Nutribullet 1200 pro to replace my aging unit and 2. A gift certificate to the Vegas Vegan Culinary Kitchen (Yes, I eat meat). I am planning on teaching for at least 2 more years. This year I want to spend some time with each of my four children and 2 granddaughters. I am going to read at least 4 new books. I will publish this blog monthly or more if my activities warrant that. I have seventy-four years of friends I’d like to reach.

2022 Begins

Windsor Lake, a 2mile brisk walk.

This year begins with me finishing up my winter break from school at my home away from home in Pierce, Colorado. I have had a beautiful break from the day-to-day life challenges of teaching. An interesting note is that I forgot my phone in the car at the Vegas transit terminal. Maybe that’s fortunate. I have enjoyed family and friends at my daughter’s home. The visit included my granddaughter who is a senior at Fort Collins High School and my son who flew in from Long Beach, California. I had long restorative walks, like around Windsor Lake, and plenty of activity, like a beginner yoga class in Fort Collins and the use of my daughters’ elliptical machine. My diet was a small challenge, but my daughter eats healthy, so she had healthy stuff to work with and her understanding of what I was trying to prepare. Processed food being avoided by me more than most other stuff, I turned in part to my emergence eating plan “S.S.S.” That is soup, salad, and shake. I turned to that when I couldn’t use the G-BOMBS theory from Dr. Joel Furman (greens, beans, onions, mushrooms, berries, and seeds).  I avoided any weight gain over the holidays.

Some of the things I regularly read:

Tufts University Health & Nutrition LetterMayo Clinic newsletter

Harvard Health Letter, Harvard Medical School

NEJM: the New England Journal of Medicine

Healthline: Nutrition Newsletter

Forks over Knives

LIFESTRONG.com

MyFitnessPal

Share your Goals

If you always see your health and fitness goals and resolutions fade into the “too much to do” schedule or if it is the same resolution as last year, try sharing them with me and our readers for a little added incentive. Send me your top resolutions and I’ll build blog topics to enhance your mental equivalent for success. Let’s be healthy together as a community.

Next time

I will be sharing Blue Zone information.