ALAN'S 31 DAY FUEL & EXERCISE DIARY - August 2008

I’ve played many kinds of food, fasting & “juice feasting” games; however, this is my first official fuel and exercise diary. I recorded all of my fuel intake and exercise for the month of August ‘08, as well as sleep patterns and meditation. I tagged on teeth flossing to my diary because I’ve always been lazy about flossing, and I know if I have to mark it down every day for people to read, I’m more likely to do it.

Statistical results and conclusions are at the end of the diary. I invite you to scan my diary and see what you see for yourself. I hope it inspires you to play your own game, or join me and we’ll play together -- the more teamwork, the better results!
Read on….

August 1, 2008
7am – 10 drops tincture of black walnut, cloves, wormwood, along with a tablespoon of MSM crystals, in water. This is the first thing I take every morning, and I follow it with several glasses of water. The tincture kills off harmful bacteria that live on greens. It is essential for anyone who eats or drinks large amounts of greens, organic or not, to take this natural supplement/tincture, as we cannot wash off all the bacteria present on leafy greens (which ought to be our primary fuel source), esp. as most organic greens have traveled a great distance, ensuring the presence of bacteria. MSM is a natural supplement derived most often from rainwater and tree bark, is good for joints, skin and other tissues. Google it and learn more. I take this tincture and then drink 3-4 glasses of water to begin every morning, so I will not record it again in this diary.
7:40am – 9:40 -- 21 mile bike ride, yoga, breathing, rebounding
10am – shot of wheatgrass, make juice for the day, 2 liters, 50 minutes to make. View Alan's green juice recipe.
11am – ½ a large avocado, 1 big juicy non-organic Georgia peach
Noon – Juice, ¾ liter, at the beach
2pm – grapes, lemon water. Gym – yoga 10 min, weights 50 min
4pm – Juice, ½ liter
5pm – 5 minutes yoga, then… Big Salad – sunflower sprouts, tomatoes, avocado, dulse, nori, flax oil, lemon, spirulina, hemp protein powder, Himalayan pink salt, cayenne pepper. Side tray with hummos, 2 slices Ezekiel 4.9 bread, olives (eat 12), nuts (Brazil, macadamia, almonds – eat 12). This is my big meal of the day, and it takes an hour to eat.
9:30p – 5 minutes walk on the golf course, under the stars, then…
“SuperSnack” – a tablespoon of cacao nibs, tablespoon of goji berries, and a teaspoon or tablespoon of coconut oil – toss it all in your mouth and chew chew chew! This is an awesome antioxidant super food trio that tastes like chocolate cherry fudge! A natural supplement that’s sinfully rich and sweet.
10 minute meditation. Skin brushing.
10:30p – 5 min yoga, then… a Georgia peach, 6 small strawberries, 3 medjool dates and a handful of cashews & walnuts
Floss.
Sleep 3:30 – 8am, 4.5 hrs.

At the end of each day’s notes, I will mark my food shopping and costs…
Publix (big grocery chain w/ expanding organic/health food options) - $20, olives, org oranges, papaya
Nutrition Cottage - $24, coconut oil

August 2, 2008
8am – ¾ liter juice
9:30am – 21 mile bike ride
11:30am – ½ a large papaya
12:30p – yoga, breathing, rebounding (30 min)
1pm – 3 small oranges
2:15pm – ½ big Florida avocado
3:15pm –shot of wheatgrass, make ½ the usual juice (since I had leftover juice this a.m.)
4:40pm – Goji/cacao/coconut oil SuperSnack
5:15 – ¾ liter juice, Gym -- yoga 10 min, weights 50 min
6:30 – Salad & side tray.
8:30 – skin brushing
10pm – 10 min meditation
10:15 – peach, dates, cashews, walnuts
Floss. Sleep 2am – 6am, 4 hrs.

August 3, 2008
6am -- just a few ounces of juice left from yesterday
7a – 21 mile bike ride
8:45a – ½ papaya
10a – yoga, breathing, rebounding – 30 min
11a – wheatgrass, make juice for the day
Noon - Goji/cacao/coconut oil SuperSnack
1pm - ¾ liter juice
3pm gym stretch, weights, 30 min, lemon water
4:30p – ¼ liter juice, a few nuts & olives
6 – 8pm – vegan potluck at the Soma Center. Lots of sesame noodles, pesto guacamole, blue corn chips, papaya salsa
10pm – peach, dates, cashews, walnuts, vegan “natural” cookies – Newman’s Own vegan, mostly organic, still full of refined sugar and oil.
Sleep 3a – 8a, 5 hrs.

August 4, 2008
8am -- one cup leftover juice
10:30a – wheatgrass
11:15a – 3 small oranges
12:30 – gym/yoga/weights, 1 hr
2:45 – Salad, nuts, olives, cup of sesame noodles leftover from party
Noticing a lot of mucus in my sinus cavities. Snortin’ snot.
5:30 – 14 mile bike ride, 5 min yoga, breathing, rebounding
7:15 - Goji/cacao/coconut oil SuperSnack. Skin brushing. Make juice.
8:30 – ½ liter juice
10p – cherries, dates, cashews, a handful of “natural” cookies, followed by Red Hot Blues org corn chips – lousy food combining
Floss.
Sleep 1a – 6:30a, 5 ½ hrs.

Publix - $15, cherries (2 lbs not org), strawberries, 2 avo

August 5, 2008
7a - one cup leftover juice
7:45 – bike 21 miles, yoga, breathing, rebounding
10a – 3 small oranges
Skin brushing. Ten min meditation.
11:15 – wheatgrass
Make juice – less stock of dark leafy greens, so I add spirulina for protein.
Noon - Goji/cacao/coconut oil SuperSnack
1p – ¾ liter juice. Gym, weights, 50 min
3pm – Big salad of sunflower sprouts and lightly steamed broccoli with spicy flax oil & org. peanut butter dressing, olives, nuts & 2 pieces of Ezekiel 4.9 bread toasted.
7p – cup of juice
9:30p – peach, strawberries, dates, cashews, walnuts, a few “natural” cookies. Floss.
Sleep 2a – 7:00a, 5 hrs.

Publix - $16, cashews & walnuts

August 6, 2008
8:30a – quickie yoga/breathing/rebounding, 15 min
9am – mango, ½ big avocado. 10 min meditation.
2:30p - Big salad of sunflower sprouts and lightly steamed broccoli with spicy flax oil & org. peanut butter dressing, and nibbles of …. olives, nuts, a few blue corn chips, part of a rice cake a spoon of hummos.
5:45 – mini-yoga, 21 mile bike ride
7:30 – 3 small oranges
8:15 - Goji/cacao/coconut oil SuperSnack
9 – small salad of romaine, tomatoes & Annie’s Goddess dressing, w/ nibbles from a side tray of olives, nuts, hummus, rice cake, like above.
11:30 – dates, nuts, cherries, strawberries. Floss. Skin brush.
Sleep 1:45a – 6:30a, 4 ¾ hrs.

Nutrition Cottage $15, nori sheets. Woolbright Farmer’s Market $39, org produce.

August 7, 2008
7a – 21 mile bike ride, yoga, breathing, rebounding
9a – ½ Florida avocado, a big juicy non-org Georgia peach!
10:30 - Goji/cacao/coconut oil SuperSnack. Make juice.
Noon – 1 liter juice.
2pm – Gym, weights, yoga, 1 hr.
3:45 - Skin brush.
4pm – Salad, olives, nuts, hummus, 2 slices Ezekiel 4.9 bread toasted
8:15 – ¾ liter juice
9:30 – mini yoga
10:15 - dates, nuts, cherries, peach. Floss.
Sleep 1a – 6:30a, 5 ½ hrs.

Publix -- $10 org olive oil

August 8, 2008
7:15a - 21 mile bike ride, yoga, breathing, rebounding
9:45a - Goji/cacao/coconut oil SuperSnack. Make juice.
10:15 – 1 small orange
10:45 ¾ liter juice
12:30p – gym, weights, 30 min
2:30 – Movie snacks – olives, nuts, sunflower sprouts, sugar plum tomatoes, Ezekiel 4.9 toast with org peanut butter, carrot sticks
6p – skin brushing, 10 min meditation, ½ liter juice.
7:30p – peach, cherries, dates, nuts
10p – romaine & tomato salad w/ flax oil & Annie’s Goddess dressing, nori & dulse, nuts, olives, 2 rice cakes, a little hummus. Floss.
Sleep 3a – 7a, 4 hrs.

Publix $12, dates, oranges. Woolbright Farmer’s Market $55 org produce ($30 for sprouts)

August 9, 2008
7:15a - 21 mile bike ride, yoga, breathing, rebounding
9:45 – 4 small oranges
11a – skin brushing, 10 min meditation
12:45p – romaine, sunflower sprouts, tomatoes, dulse, nori, w/ flax oil & Annie’s Goddess dressing, nuts, olives, a rice cake, and a little hummus.
4:15 – Make juice. Drink ¾ liter juice. Gym, weights, yoga 50 min.
6:30 - sunflower sprouts & avocado w/ lemon & cayenne, nuts, olives, a rice cake, and a little hummus.
9p - Goji/cacao/coconut oil SuperSnack. Peach, cherries, dates, nuts. Floss.
Sleep 3a – 8a, 5 hrs.

Publix $10 hummus, olives

August 10, 2008
8a – ½ liter juice leftover from yesterday
9am – 21 mile bike ride
11:15 – 4 small oranges
12:30p - Goji/cacao/coconut oil SuperSnack
5pm – Gym, weights, yoga 1 hr, grapes.
7pm – Big sunflower sprout salad, nori, flax oil, Annie’s Goddess dressing, spirulina, powdered hemp protein
10p – skin brushing, rebounding. Peach, cherries, dates, nuts. Floss. 10 min meditation.
Sleep 2a – 7a, 5 hrs.

Publix $12 oranges, tomatoes (not org), Garden of Eatin’ Red Hot Blues org corn chips

August 11, 2008
7a – wheatgrass
7:30 – 21 mile bike ride
9:15 – 4 small oranges
11a - Goji/cacao/coconut oil SuperSnack
Noon – ¾ liter juice. Gym, weights, yoga 45 min.
2:30 - Big salad of lightly steamed broccoli, sunflower sprouts, nori, flax oil, Annie’s Goddess dressing, spirulina, powdered hemp protein, olives, nuts, rice cakes.
6:30 – breathing, rebounding.
7p – Spinach fettucine (the regular ol’ non-org wheat kind) with sautéed mushrooms, Tofurkey (faux) sausage, Annie’s Goddess dressing and “Veggie Topping”, a parmesan cheese substitute -- the first ingredient is casein, a dried skim milk protein. This is my comfort food, treat, naughty. I made a BIG bowl of it, and only ate half, which is progress for me.
9:45 – skin brushing, 10 min meditation.
10p - Grapes, cherries, dates, nuts. Floss.
Sleep 1a – 6:45a, 5 ¾ hrs. Coughing fit in the middle of the night – wheat in the pasta?

Rorabeck’s $8 avocados, mushrooms. Publix $34 nuts, 2 bottles Annie’s, Tofurkey Sausage

August 12, 2008
7a – 21 mile bike ride. My ride this morning required more effort; breathing seemed a bit labored. There was little of the usual sparkly electric fun – it was OK, but not great. It’s got to be the big pasta meal from last night – heavy, dehydrating, lacking live enzymes, acidic.
8:30 – ¾ liter juice leftover from yesterday
9a – yoga (15 min)
11:45 – breathing, rebounding (15 min)
Noon – 2 med oranges
1:30 – big shot of wheatgrass
2p – 10 min meditation
3p - Goji/cacao/coconut oil SuperSnack
3:30 - Gym, weights, yoga 45 min.
5:15 – The other half of last night’s pasta dinner. (Notice feeling not-as-wonderful this morning isn’t stopping me from eating pasta again tonight.)
9p - Strawberries, cherries, dates, nuts. Floss.
11p – skin brushing, mini yoga
Sleep 3a – 7a, 4 hrs.

Publix $15 non org cherries ($7.50), org strawberries ($3), org peanut butter ($4.59)

August 13, 2008
7a – 21 mile bike ride.
8:30 – 3 medium oranges
11:15 – 10 min meditation
11:30 – cup of grapes
1:15p – wheatgrass, couple of bites of avocado
3:15 – short yoga
3:30 – sunflower sprouts, romaine, avocado, tomato, miniature peppers, flax oil, Annie’s Goddess dressing, nori, dulse, spirulina, hemp protein powder, a few nuts, olives, 2 slices Ezekiel 4.9 toast.
7:15 – mini yoga, breathing, rebounding
7:30 – ¾ liter juice
8p – Gym, weights, yoga 45 min.
9:45 – Peach, strawberries, cherries, dates, nuts.
1a – Red Hot Blues org corn chips, 2 rice cakes, hummus. Skin brushing.
Sleep 2a – 7:30a, 5 ½ hrs.

Woolbright $36. I’m getting tired of listing my food purchases, esp. since it’s the same stuff I’m eating!

August 14, 2008
7:30a – ¼ liter juice leftover from yesterday
9a – 21 mile bike ride
10:45 – 3 medium oranges, ½ haas avocado
11:30 – mini yoga
12:30p – mini wheatgrass
1:15 – peach, ½ haas avocado
2:15 – ¾ liter juice, Gym, weights, yoga 30 min.
5p - Goji/cacao/coconut oil SuperSnack
6:30 - sunflower sprouts, romaine, tomato, miniature peppers, flax oil, Annie’s Goddess dressing, nori, dulse, spirulina, hemp protein powder, a few nuts, olives, blue corn chips, hummus.
10p - Peach, strawberries, cherries, dates, nuts.
1:15a – skin brushing. Floss.
Sleep 1:45a – 5:08a, less than 3 ½ hrs.

August 15, 2008
5:30a – 21 mile bike ride
7a – ¾ liter juice
Noon – 3 medium oranges, a haas avocado
3:15 – a few nuts & olives, Goji/cacao/coconut oil SuperSnack
8p – sunflower sprouts, spirulina, hemp protein, tomato, peppers, flax oil, lemon, cayenne, a few olives, nuts, blue corn chips, hummus
10:45 – mini yoga
11:30 – handful of cherries, a few Newman’s Own “not too bad” cookies
This was moving day.
Sleep 1a – 7a, 6 hrs

Publix $51, Woolbright $43

August 16, 2008
7:15a – mini yoga, wheatgrass
7:30a – 11 mile bike ride, flat tire, bike in shop for tune-up.
10a – orange, cup of grapes
11:30 – ½ haas avocado
2p – ¾ liter juice
5:30 – ¼ liter juice, a few olives
6:15 – gave a friend a 75 min massage (exercise)
8p - Goji/cacao/coconut oil SuperSnack
9p - sunflower sprouts, romaine, tomato, peppers, flax oil, spirulina, hemp protein, lemon, cayenne, a few olives, nuts, two rice cakes
12a – mini yoga
12:15 – fruit, nuts, same Newman’s cookies. Floss.
Sleep 1:15a – 5:15a, 4 hrs.

August 17, 2008
6a – wheatgrass
6:20 – one small orange
6:30 – power walk/run on road and beach, breathing, rebounding
8:45 – another orange
9:30 – yoga
10:15 – lightly steamed broccoli with peanut/cayenne sauce
1:15p - Goji/cacao/coconut oil SuperSnack
3:45 – ¾ liter juice, gym/weights 45 min
7:30 – Tofurkey “Sausage” on Ezekiel 4.9 bread with Annie’s Goddess dressing, tomato, peppers, olives, nuts, blue corn chips, hummus.
8:30 – cherries, nuts, dates, cookies. Floss.
Sleep 9p – 1:30, get up, back down again til 5a, total 8 hrs

August 18, 2008
5:45a – wheatgrass
6:30 – power walk/run on road and beach, breathing
8:15 – peach, ½ haas avocado
9:45 – ¾ liter juice
1p – one small orange
2p – gym, yoga, weights 45 min
5p – sunflower sprouts, romaine, hemp protein, spirulina, flax oil, Annie’s Goddess dressing, nuts, olives
10p - cherries, peach, nuts, dates, cookies
1a – olives, blue corn chips, rice cake, hummus – all nibbles. Floss.
Sleep 2a – 6a, 4hrs

Target $10 romaine, grapefruits, Nutrition Cottage $33

August 19, 2008
6:15a – healing mediation 45 min
7:15 – spirit meditation 10 min
7:30 – ¼ liter juice leftover from yesterday
8a – yoga, rebounding, breathing
9:30 – 2 oranges
Huge emotional release – anger and sadness. Lots of crying…and laughing. (Notice that over the next 3 days, August 20-22, I eat pasta every day… my old reliable comfort food.)
Noon to 4p – nibbling on a salad for hours, sunflower sprouts, romaine, dulse, nori, hemp protein, spirulina, flax oil, Annie’s Goddess dressing, nuts, olives
5:30 – gym, weights, yoga 45 min
6:45 – blue corn chips, hummus, salsa, black bean dip – I read the ingredients on all the containers and felt fine with my choice. Went to Japanese/Thai place and looked at menu, then went to the grocery store. Need for comfort food. Made better choice only because of this game!
10p - cherries, peach, nuts, dates, cookies. Floss.
Sleep 12a – 5:45a, 5 ¾ hrs

Publix $37 & $14

August 20, 2008
6a – wheatgrass
6:30 - Goji/cacao/coconut oil SuperSnack. 25 mile bike ride.
8:45 – orange, grapefruit
11:15 – 10 min meditation (as part of 2 hour spiritual training)
1:30p - sunflower sprouts, romaine, spirulina, dulse, nori, flax oil, Annie’s Goddess dressing, horseradish, pumpkin seeds
4p – ¾ liter juice. Gym, weights, yoga, 1 hr.
7p – cup of grapes
10p – DeBoles spinach/artichoke fettucine with sautéed mushrooms, lightly steamed broccoli, Tofurkey “sausage”, Annie’s Goddess dressing, and “Veggie Topping”, a parmesan cheese substitute, olive oil, cayenne,
11p – fruit, nuts, cookies. Floss. Skin brush.
Sleep 12:15a – 5:15a, 5 hrs.

August 21, 2008
5:30a – 10 min meditation
5:45 – medium grapefruit
6:30 – 90 min walk on beach, breathing, rebounding
8:30 – ½ Florida avocado, a peach, an orange, a small starfruit
11:15 – ½ liter juice
1p – Movie with mom – snacks… rice cakes & org peanut butter, olives, Brazil nuts, sunflower sprouts (lots)
4:30 – ¾ liter juice
7:30 – small dish of leftover pasta, blue corn chips, a bit of hummus, salsa, black bean dip – all nibbles.
10:30 – cherries, dates, nuts, cookies. Floss.
Sleep 12a – 5:15a, 5 ¼ hrs.

August 22, 2008
5:45a – 10 min meditation
6a – 25 mile bike ride, 2 hrs
8:45 – grapefruit
10a - Goji/cacao/coconut oil SuperSnack.
11a – mini yoga
Noon – Lunch at Soma Center with friend, almond/quinoa pate on sprouted bread with spinach, tomato, dressing – half raw, half cooked, vegan, mostly org. My first meal out this month.
7p – 1 liter juice
11p - DeBoles spinach/artichoke fettucine with sautéed mushrooms, lightly steamed broccoli, Tofurkey “sausage”, Annie’s Goddess dressing, “Veggie Topping” (a parmesan cheese substitute), olive oil, cayenne
12a – strawberries, dates, nuts, cookies
Sleep 12:30a – 5:15a, 4 ¾ hrs.

Publix $26, Soma Center $10

August 23, 2008
5:45a – 1 medium grapefruit
6:30 – 90 min walk on beach, breathing, rebounding, yoga
9a – cup of sunflower sprouts
9:30a – small dish of leftover pasta from last night
1p – gave massage (exercise)
2:45p – ¾ liter juice
7p – romaine, nori, dulse, Annie’s dressing, olives, Brazil nuts, pumpkin seeds, hummus, black bean dip, salsa, blue corn chips, 2 brown rice cakes
10:15 – skin brushing
10:30 – peach, strawberries, cherries, dates, nuts, cookies. Floss.
Sleep 12:20a – 6:15a, 6 hrs.

Publix $16

August 24, 2008
6:30a – 25 mile bike ride
8:30 – medium grapefruit
9:30 – ½ Florida avocado, 1 small tomato
10:30 – more grapefruit, orange, avocado – nibbling for hours
1p - Goji/cacao/coconut oil SuperSnack
3p - more grapefruit, orange, avocado
4:45 – ¾ liter juice
5:45 – gym, weights, yoga, 45 min
8:30 – romaine, nori, dulse, Annie’s dressing, flax oil, spirulina, olives, pumpkin seeds, hummus, blue corn chips, 2 brown rice cakes
10:45 – strawberries, dates, nuts, cookies. Floss, skin brushing.
Sleep 12:15a – 5a, 4 ¾ hrs.

August 25, 2008

6a – 2 small oranges
6:30 – beach walk, breathing, rebounding, 90 min
9:30 – bunch of grapes
1p – romaine, a whole Florida avocado, 1 tomato, lemon, olives, pumpkin seeds
3:30 – ¾ liter juice w/ spirulina
4p – gym, weights, yoga, 1 ¼ hrs
7p – lightly steamed broccoli, org peanut butter, cayenne, chili powder, 2 brown rice cakes
10p – 2 peaches, dates, cashews & walnuts
12a – 2 rice cakes, blue corn chips, hummus, olives. Skin brushing, Floss.
Sleep 1:15a – 6:15a, 5 hrs

August 26, 2008

6:30a – 25 mile bike ride
9a – 2 oranges
12:30p – Lunch at the water park with the kids, 1 whole avocado, nori, olives, salsa, 2 rice cakes
3p – a handful of grapes
4p – an orange
8p – quinoa, mushrooms, broccoli, & peanut sauce, romaine w/ flax oil & Annie’s dressing. 6 TLC oatmeal raisin chocolate “healthy” cookies. Floss.
Sleep 12:30a – 6a, 5 ½ hrs. The fast begins.

Publix $17

August 27, 2008

2:30p – 1 ½ liters juice over 2 hours
4:30 – gym, weights, yoga, 30 min
7p – OK, I’m not fasting. Romaine, Tofurkey sausage, 2 rice cakes, blue corn chips, hummus, black bean dip, Annie’s dressing, org peppers. A little later…cookies. Later… more cookies.
11:40 – skin brushing. Floss.
Sleep 11:45p – 5a, 5 ¼ hrs.

Woolbright $32, Publix $24

August 28, 2008

5:30a – one hour meditation
7:30 – 1 cup juice leftover from yesterday
Noon – ¾ liter juice
1:30 – nibble on olives, Brazil nuts, rice cakes and blue corn chips & hummus for a couple of hours, just nibbles now and then.
4:30 – ¾ liter juice
9p – DeBoles artichoke spinach fettucine, mushrooms, lightly steamed broccoli, Tofurkey “sausage” link, Annie’s dressing, flax oil, olive oil, horseradish, shoyu soy sauce, “Veggie topping” fake grated cheese. Cookies. Floss. Skin brushing.
Sleep 12a – 6:15a, 6 ¼ hrs.

August 29, 2008

6:45 – 90 min walk on beach, prayed for support to stop eating pasta and do at least a 3-day juice feast. Breathing labored – feel like a healthy middle-aged man, it’s the difference between good and great, not good and bad. I don’t feel like jogging…or even walking all that much. Don’t feel light. But did pranayama breathing and it was fine. Came home and prayed more, threw away the leftover pasta and made juice.
10:30 on… Juice, lemon water, juice, lemon water, juice, lemon water… for the rest of the day. Feeling fabulous by mid-afternoon.
5:30 – yoga.
6:45 – rebounding. Make more juice.
7:30 – ¾ liter juice, gym, weights, yoga, 50 min.
10p – OK, I’m not fasting. Nibbles tray of olives, nuts, rice cakes, blue corn chips, hummus, peppers, celery, carrot. Then cookies & cashews & walnuts. Light, not too much. I’m pleased. Floss.
Sleep 12:30a – 6a, 5 ½ hrs.

Publix $10, Woolbright $38

August 30, 2008

6:30a – ½ liter juice
7a – 3 ½ hr bike ride, 85+ miles!
11:30 – cup of juice
Noon – mini yoga
12:30 – snack - olives, nuts, rice cakes, blue corn chips, hummus, peppers, celery, carrot.
5p – Lobster dinner, compliments of mom – 1lb lobster, sweet potato fries, steamed veggies, butter.
7p – cookies, not that many.
10p - snack - olives, nuts, rice cakes, blue corn chips, hummus
11:30 – cookies. Floss. Skin brushing.
Sleep 1:15a – 6:15, 5 hrs.

Publix $40

August 31, 2008

7:30a – an orange
10a – an orange
11a – bowl of romaine lettuce with peanut sauce
1p – an apple. Walk on beach, breathing, 2 hrs.
3p - Goji/cacao/coconut oil SuperSnack
4:15 – mini yoga
4:30p – ¾ liter juice
6p – couple of handfuls of snack mix at a bar, nuts & wheat-based cracker things
7:30 – Restaurant meal, snapper w/ lump crab meat, mashed potatoes, asparagus
10p – cherries, dates, cashews, walnuts, Newman’s cookies, org oat crunch cereal w/ chocolate almond milk. Floss. Skin brushing.
Sleep 12:15a – 5:15a, 5 hrs.

Publix $35

STATISTICAL RESULTS

FOOD - Total spent on food - $757, or $25 a day. Total trips for food – 28. I bought my food at:
Publix, a major Florida food chain, with a growing “Greenwise” organic section – 19 trips
Woolbright Farmer’s Market, family-owned, conscientious, best nearby source for organic produce – 6 trips
Nutrition Cottage health store – 2 trips
Target (huge chain carrying small amount of organic produce) – 1 trip
Rorabeck’s (non-organic local produce) – 1 trip

Juice – I drank the juice on all but 2 days. Total 24.75 liters juice, avg. 4/5 of a liter of juice each day.
Wheatgrass – 14 shots. My sprout supplier went on vacation on the 20th, cutting short by about 1/3 my usual intake of wheatgrass and sunflower sprouts. I usually go through 2 lbs. of sunflower sprouts and 1 or 2 lbs. of wheatgrass a week.

Meals at Home – 24 salads, 8 pasta dishes, 10 half raw/half cooked vegetarian “nibble” trays, 2 steamed broccoli dishes, 3 soy meat sandwiches, one quinoa & veggie dish, 24 fruit/nut/cookie “sweeties” platters, 20 Goji/cacao/coconut oil SuperSnacks, 3 “cookies only” desserts, 43 servings of “fruit only”.
Meals Out – 1 lunch, 2 dinners (both dinners paid for by someone else)

Sleep – Average sleep per night – 5.1 hours. Very sound sleep.

Gym – 20 visits. Total time lifting weights – 13 hours. Average workout – 40 minutes

Biking – 21 rides, total 504 miles, average 24 miles each ride.

Yoga – I began the month by recording every time I did any amount of yoga, but quickly realized I do “mini-yoga” throughout the day, at home and at the gym, even on the beach, so I stopped tracking the stats. I moved into my own place on August 15, and put the yoga mat in the middle of my living room, so I “drop and do yoga” several times a day.

Meditation – 13 days x 10 minutes, 1 x 45 minutes, 1 x 1 hour
Rebounding – 15 days x 10 minutes
Breathing Exercise – 15 days x 600 sharp inhalations “pranayama” breathing, 3 rounds of 200.
Skin Brushing – 19 days
Tooth Flossing – I flossed 27 out of 31 days, an amazing leap in dental discipline for this whiny non-flosser! Let’s see if I retain this practice. Note: A benefit of flossing nightly is that it can inhibit acting on late-night munchies… “I already flossed.”

Water – I did not record water intake during this game, however, I observed that even though I drink a lot of fresh juice and eat a highly hydrated, mostly raw vegan diet, I still drink about a gallon of water a day. That’s a rough estimate, but I feel it is accurate. I’ve been exercising more in the past year, doing more outside aerobics, like biking, power walking and running, and that has likely increased my water intake. I’ve been using a $250 NSA filter, and I want to graduate to a better system.

Supplements -- MSM, Vitamin C (when I remember and have some onhand). Super foods like cacao, goji berries, coconut oil/butter, sea vegetables, spirulina, hemp protein, powdered wild grasses – these are my supplements. And I am on no prescription meds. I might add a B12 supplement,

Those are all the statistics I see to report on at this time.

CONCLUSIONS

This game was GREAT! It supported me in keeping my word most of the time, helped me have a few breakthroughs, and illuminated some of my weak areas. I’m pleased with the results I achieved during the game, am eager to see what long-lasting effects result from playing the game, and look forward to more games like this. Looking at the statistical results, I see that my daily green juice is indeed my primary source of nutrients, that my diet on the whole is more green leaves than grain, and more alkaline than acid. My diet is more hydrating than dehydrating, and since I eat predominately raw plant food, my diet is rich in live enzymes. Because of the high levels of nutrients and live enzymes, and the minimized stress on my digestive system (although there are improvements to be made), I sleep less than most people and eat less in volume than most people, yet maintain a strong muscular body and exercise a lot. This is an illuminating equation -- smaller amounts of better fuel in a clean system, maximized by daily exercise, and requiring less sleep. This is an equation that will serve our global population as we face challenges with climate change and crop supplies.

I am blessed to be able to fuel my body with the best nutrients, and I am well aware that the majority of people on this planet do not have the access or the ability to obtain a fraction of the fine health foods that I fuel my body with, so it would be inappropriate to have these highly conscious health conversations with communities that are struggling just to feed their children. However, I live in and am speaking to the 1st world societies, primarily to my fellow Americans, who suffer as much as our 3rd world brothers and sisters, not from starvation but from gluttony and toxicity. Most of the people reading this can afford to adopt a lifestyle at least somewhat similar to mine. I eat like a “health king”, do it for about $25 a day, and could easily do with less. If we as a society adopt a healthier, greener diet, we will strengthen our immune systems and be less of a burden on our collapsing medical industry, we will leave a smaller carbon footprint on the planet, and we will dramatically improve our relationship with the rest of the animals on the planet. I’m getting preachy – back to initial conclusions…

The first half of the month went better than the second half, which I would attribute in part to the stress of moving into a new home. I fell into the “Pasta and Cookie Pit” after I moved. I also pulled myself out and got back on track after a few days. My results across the board were very good, and in some departments, much improved. I talk a lot about the practices of meditation, rebounding, skin brushing, and breathing exercises, yet more days than not, I don’t do them myself! So having this accountability, knowing that I would be reporting to the community, caused me to play a better game than usual. Same thing with the goji/cacao/coconut SuperSnack – I was more rigorous about eating those. At the same time, I am surprised that I fell deeper into my old grain and sugar addictions than I have in many months. My ego would prefer you not know my weaknesses, but my higher self is glad that you get to see me succeed AND fail, that you see my struggles with food, and hopefully see that because I stay in the game, and get up after I fall down, that ultimately I’m a winner. I know I’m a winner because I FEEL GOOD, pretty much all the time.

I played this game on my own, except for the fact that I knew I would be using this game as a teaching tool, so I knew community would eventually be part of the experience. But that’s quite different from having a team or at least one partner to talk to or meet up with on a regular basis throughout the game for support. When I went 100% “raw vegan”, I did it with my friend Susan Lerner, and we talked on the phone almost every day for the first couple of years. We helped each other through some challenging times, and I don’t know if I would have stuck it out had I not had such a great partner. Susan and I met at Landmark Education, in an advanced course, where we both learned and practiced the distinctions of commitment, project design, communication, support and results. We used these and other distinctions, and we succeeded in our goals to be 100% live vegans. I did it for 5 years, and now am - by analyzing this month’s fuel intake - approximately 95+% vegan, and about 75% raw/live. My friend Susan is one of the few people I know who has been just about 100% raw/live vegan for nearly a decade.

In upcoming food games, I will have partners and team participation.
Here are a few specific areas I want to improve for myself --
* During this 30-day project, I failed to complete even one day of “master cleanse” fasting or “juice feasting”. I planned to do it, tried to do it, and failed. I’ve been doing this so long, and winning and proving myself over and over, that I’m actually bored and lazy about it now. So I need support and partnership to do the juice feasting and master cleansing.
* My food combining during the first half of the day is almost always excellent. It’s in the evening that I throw way too many different foods into my belly – and often eat too much before sleeping. It’s important to separate my big salad meal of the day from the fruit & nut platter I have as dessert by at least 3 hours, and I want to improve my discipline on that.
* My “sweetie platter” recently has had more and more of the “healthy” (HA!) “Newman’s Own” cookies on it -- not less of the fruit and nuts, just added grain and refined sugar…. Yuck. To be honest, in 10 years of being some version of a “raw foodist”, the biggest issue for me is still SUGAR. It’s hard to even say it, but I want to drop the cookies…at least for the next game. If I can stick to my “Pie in Your Mouth” fruit, dates & nuts, I will be happy. I will be even happier if I can transcend that emotional attachment to “dessert” to just eat a couple of pieces of fruit in the evenings. I bet I would sleep even less and wake up feeling even better.
* I sing the praises of practicing “monofooding” -- eating only one thing at a time -- but I’ve rarely gone more than half a day doing it. Monofooding is a wonderful light clean way to eat, sort of the place in between juice feasting and all-out eating. Looking at my diary, you will see that my mornings and some of my afternoons are spend “monofooding”, and on August 24 that I went til 8:30 in the evening eating very simply – a piece of fruit, some juice, more fruit, like that. It’s a wonderful feeling. I did monofooding for 4 days once and felt amazing -- light and free like fasting or juice feasting, yet getting some of the satisfaction of “real meal eating”, and less of the emotional feelings of deprivation that accompany the exquisite practice of fasting. And yet, even though I loved the experience of monofooding that 4 days, I have not done it since, except for a day or a part of a day here and there. In upcoming games, I will commit to more than one day of monofooding.
* I’d like to break the pasta habit even more. If I feel the need for cooked grain comfort food, I’d like to satisfy that urge with healthier grains like quinoa, millet and wheatberries, or even brown rice and beans. Any of those would be better than the high-gluten, deadening effect I feel from pasta, even when I eat the “healthy” pasta.
* I’m doing my 10 minute meditation to connect directly to spirit, but I’ve almost completely dropped my old beloved Vipassana meditation practice. I used to do 30 minutes most mornings. Of course, these days, it seems I spend a good chunk of every day working on my body, mind, spirit health. Still, I want to add more deep meditation back into my daily practice.
That’s enough for now. If you play the game, what goals will YOU set?

As promised at the top of this doc, here is….

Alan's Green Juice Recipe
 
This is what I juice on an average day:
(all organic)
1/2 bunch of celery
1/4 med head of cabbage
1/2 head of romaine
1/2 to 1 bunch of dandelion
1/2 to 1 bunch of kale
1/2 bunch of spinach
1 broccoli "tree" (average 3 in a bunch – I juice the stalk and steam or marinate the florets separately)
2 - 3 med carrots, chunk of beet, small chunk ginger, maybe a lemon wedge w/ peel
 That much produce usually makes about 2 liters of juice.
The first 3 - celery, cabbage and romaine - all yield good amounts of juice for the dollar. Broccoli stalks yield a good amount of juice too. Dandelion, kale and spinach juice fall more in the realm of wheatgrass -- a little bit for more $, but a higher and denser level of nutrients, more protein -- worth it, esp. if one exercises a lot. Juice spinach less than the other dark leafy greens, as spinach contains oxalic acid, which we don't want too much of.
The carrots, apple, beet and ginger are mostly taste accents (all sweet and sugar; ginger is pungent), although they certainly have good nutrients -- but all together make up no more than 30% of the juice -- the rest is green -- it's all about the GREEN !

Thanks for reading my food and exercise diary. I hope it has inspired you.

Peace and Love,
Alan Pratt