Is this an optimal diet, exercise program, and lifestyle in the long-run?
Supplements each day:
+ Omega-3 (ground flax seed).
+ B12 (with multivitamin).
+ A teaspoon of sea salt and seasonings with meals.
Three main meals per day at set times:
+ Green Smoothie (breakfast and snacks).
+ Legumes and whole grains .
+ Vegetables.
No processed foods, sugars, alcohol, extra fat, or processed/packaged foods. No MSG or aspartame. No fluoridated water. No Smoking or drugs of any kind. Minimal exposure to toxic air.
One snack in morning and One snack in afternoon:
+ fresh whole fruit (apple, orange, or banana).
Aerobic Exercise: 60-90 minutes of bicycling, five days per week. Exposed face to sun.
Weight Training: Free weights 50 minutes, three days per week to build muscle.
Work: Intellectually challenging and interesting work environment.
Social: Maintain a healthy relationship with friends and family. Building a network of vegetarians in my community.
Spiritual: 30 minutes of meditation each day.
Sleep: 9 hours minimum per day.
I try to vary my exercise and Diet programs. How would you change or improve this?
I saw some videos on the net, and it makes sense not to overdo the cardio, says Rico. Also, exercise 7 days a week, only for an hour is good. Add those extra hrs for weight training. Don’t overdo weight training, is my opinion. Eat protein at every meal, another of Rico’s in his 15 things to lose weight. (If you r trying to lose weight) He also says, eat five small meals a day, the biggest meal at the beginning, or before dinner, I guess.
I don’t believe in meditation. I pray and praying at night is also good, so meditation is something from the Buddhist or Hindu culture, although, I agree it can be beneficial, especially for reducing stress. Sometimes I read books, like the 8th Habit,and the 7 Habits of Successful People, or similar title, which is stress-relieving in itself, but learn and practice the information will help many people through life.
I don’t need 9 hours of sleep, in fact I like not sleeping at night, but this causes me to sleep in sometimes in the morning, if the weather is warm or cold in my apartment. I can sleep 4 hours and get up in the morning, then take an after noon nap. Naps are good even if you slept 7 - 8 hrs. I think 9 is excessive. I prefer around 6 hrs of sleep at one time, and sometimes a nap if I need. Take naps between 1 -4 in the afternoon. A nap could be 20 Min’s or 40 Min’s, but don’t sleep 50 or 60 Min’s. I think, anyway it could make you wake up at the wrong time in your sleep cycle.
- this from Wikipedia:"The optimal amount of sleep is not a meaningful concept unless the timing of that sleep is seen in relation to an individual’s circadian rhythms. A person’s major sleep episode is relatively inefficient and inadequate when it occurs at the "wrong" time of day; one should be asleep at least six hours before the lowest body temperature.[15] The timing is correct when the following two circadian markers occur after the middle of the sleep episode and before awakening:[16]
maximum concentration of the hormone melatonin, and
minimum core body temperature."
December 24th, 2009 at 8:25 pm
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References :
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December 24th, 2009 at 9:09 pm
I saw some videos on the net, and it makes sense not to overdo the cardio, says Rico. Also, exercise 7 days a week, only for an hour is good. Add those extra hrs for weight training. Don’t overdo weight training, is my opinion. Eat protein at every meal, another of Rico’s in his 15 things to lose weight. (If you r trying to lose weight) He also says, eat five small meals a day, the biggest meal at the beginning, or before dinner, I guess.
I don’t believe in meditation. I pray and praying at night is also good, so meditation is something from the Buddhist or Hindu culture, although, I agree it can be beneficial, especially for reducing stress. Sometimes I read books, like the 8th Habit,and the 7 Habits of Successful People, or similar title, which is stress-relieving in itself, but learn and practice the information will help many people through life.
I don’t need 9 hours of sleep, in fact I like not sleeping at night, but this causes me to sleep in sometimes in the morning, if the weather is warm or cold in my apartment. I can sleep 4 hours and get up in the morning, then take an after noon nap. Naps are good even if you slept 7 - 8 hrs. I think 9 is excessive. I prefer around 6 hrs of sleep at one time, and sometimes a nap if I need. Take naps between 1 -4 in the afternoon. A nap could be 20 Min’s or 40 Min’s, but don’t sleep 50 or 60 Min’s. I think, anyway it could make you wake up at the wrong time in your sleep cycle.
- this from Wikipedia:"The optimal amount of sleep is not a meaningful concept unless the timing of that sleep is seen in relation to an individual’s circadian rhythms. A person’s major sleep episode is relatively inefficient and inadequate when it occurs at the "wrong" time of day; one should be asleep at least six hours before the lowest body temperature.[15] The timing is correct when the following two circadian markers occur after the middle of the sleep episode and before awakening:[16]
maximum concentration of the hormone melatonin, and
minimum core body temperature."
References :
Wikipedia, beliefs, my own experience, and Rico on the internet, and he was on Fox 5,?