Tuesday, June 22, 2010

Get yer sleep!

In case you thought you were getting enough sleep by skimping and only getting 6-ish hours of sleep a night, think again. Recent results from a two week sleep study show that there are many problems displayed by subjects who were deprived, and that these were worse than the subjects themselves were even aware of. 

For years I skimped on my sleep, but in the past year or so (since my MS diagnosis) I have made a real effort to get enough sleep (i.e., more than 7 hours a night). So far it has gone pretty well and I feel good. This study makes me think I had better keep at it.

Thursday, June 17, 2010

Where I'm at

I haven't posted in a while; too busy with work, home renos, and a lack of interesting workouts for the past bit as I am nursing a sore knee. Because of this, I started a new joint formula supplement called SierraSil that is supposed to decrease inflammation by providing trace minerals that we are deficient in. I'll post later on how that works out.
I have received Mark Sisson's "Primal Cookbook" recently though, and tried his indirect method to grill steak (to help keep the free radicals and charring down). It worked great, and had our top sirloin about medium in around 20 minutes. Very tender, too. Unfortunately, the camera was not located in time to snap a photo! Next time...

Here's the deal as usual for the first bit and then the start of recovery week(s?) with mostly walking and swiming:


Monday 7 June: Walk 20 min; Swim 1,000 yds, 20:11
Tuesday 8 June: Walks X 2, 45, 20 min; Walk up 9 flights of stairs to an appointment (maybe the problem with my knee)
Wed 9 June: Walks X 2, 20, 45 min; LHT/Wicked Awesome Dumbbell Workout
Thursday 10 June: Walks X 2, 25 min each; Ashtanga Yoga at University, 50 min
Friday 11 June: Walks X 2, 20 min each; Mowed lawn; Started removing baseboards and acasing
Saturday 12 June: Walks X 2, 20, 25 mins; Remove baseboards and casing
Sunday 13 June: Walks X 3, 20, 30, 20 mins
Monday 14 June: Walks X 3, 25, 15, 25 mins; Painting
Tuesday 15 June: Walks X 2, 20, 45 mins; Swim 1,000 m, 24:15
Wednesday 16 June: Walks X 2, 20, 15 min
Thursday 17 June: Walks X 2, 20, 40 min; Swim sprints (500 yd warm up in 9:57, 6 X 25 yds in 18 s on 60 s gos, 200 yds cool down)

I hope that between resting the knee from weight, yoga and sprinting combined with the mineral supplement, that the pain will subside and I can resume some more vigorous activities. I'll just have to wait and see.

Sunday, June 6, 2010

Work outs and a 4 X 4

Here's my fitness activities for the past bit. I am still not feeling 100% and the exercise that I have done is reflective of this - just trying to keep active and not do anything to crazy. Lots of walking, some weights and yoga. And here's the 4 X 4: Dinner of a 4 egg omelet and 4 pieces of European bacon (to start) with sautéed mushrooms and tomato for filler. 
Now that's an omelet!
Too big for the plate!
Here's the work out deal:

Friday 28 May: Walks X 2, 20 and 27 min
Saturday 29 May: Walk 25 min
Sunday 30 May: Walks X 2, 15 and 30 min
Monday 31 May: Walks X 3, 45, 20 amd 25 min; LHT/Wicked Awesome Dumbbell Workout - 60 s jumping jacks, X 10 pushups before each of 4 sets (20, 25, 30 30 lbs dumbbells; Total TUL = ~ 10 min)
Tuesday 1 June: Walks X 3, 20, 20 and 30 min; Mowed lawn - Very long grass! (I use an old school "Reel Mower", 100% person power) = 60 min of mowing
Wednesday 2 June: Walks X 2, 20 min each; Children's Festival with the girls!
Thursday 3 June: Walks X 2, 20 min each; Ashtanga Yoga at the University, 55 min
Friday 4 June: Walks X 2, 20 and 25 min
Saturday 5 June: Walks X 2, 35 and 20 min; Children's Festial with family and friends!
Sunday 6 June: Walk 25 min; Bodyweight/HIIT workout: A 3/4 "Holy Grail" of Burpees - descending sets from 15 (i.e., 15, 14, 13...1) with about 30 s between each, barefoot and shirtless in our backyard, made some Vitamin D, too in the beautiful 22 C sunny afternoon, 17 min total time and kick my BUTT!
And here's dessert...Greek yogurt with sunflower seeds and grapes.
My little Avatar thanks to the very talented face painter at the St. Albert International Children's Festival!

Thursday, June 3, 2010

Good morning, great breakfast

Simple and delicious. Full fat Greek yogurt (Olympic Krema) with fresh strawberries, raw pumpkin seeds, and 2% cottage cheese, with a cafe Americano made with 18% cream. This, or something very much like this, is a standard breakfast for me. (Click the picture for the higher resolution shots.)
One bowl of goodness.
Cuppa yum.

Wednesday, June 2, 2010

Grilled chicken and herbs

Starting to grill. The chicken was marinated in parsley, sage, garlic, olive oil and balsamic vinegar.
Getting there...
Plated and ready to eat!
Mmmmm....melting butter!

Tuesday, June 1, 2010

Ooooh, Eggy I love your way

I am pretty happy with the quality of these photos, especially compared to the old Palm Treo camera. Here's tonight's "Go To" dinner; omelet with spicy paprika salami, cheddar and tomatoes with a mixed green salad. 
After the turn...
Ready for demolition.
One more look, just because.