Mark's list of foods to eat: meat, fish, fowl, eggs, veggies, nuts, seeds, fats
foods to avoid: grains, beans, legumes, sugar, unhealthy fats
moderation: fruit, diary, alcohol, dark chocolate
exercise: strength training 2 times weekly, moving 3 to 5 hours a week, sprint once a week
Sleep 8 hours... usually not a problem
Sun: 15 minutes outside daily.... not a problem!
My challenge should be to do the strength training and some kind of sprinting. Maybe going up the escarpment once a week would be a good all-out for me. 700 foot climb over 5 km, or some quick rowing on the erg.
September 12: corn bread for breakfast ... I was traveling and that was all the gluten-free I could find in Walkerton, eggs with bacon and onion and tomato for lunch, snack: cheese (probably too much) and white wine.
Not enough sleep... got up at 4:40 for sampling in Ripley. Last day care this year. Should get a lot more sleep tonight.
Exercise: sanding the family room should count for moderate exercise... That was only an hour.
Sprints are usually sets of short bursts. Rowing would be good. Warm up. Row like a shark is chasing you for 30 seconds. Row slowly for 90 seconds. Repeat for 8 sets. You should be out of breath, unable to talk or close your mouth at the end of each 30.
Ancestral Health Info
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