20180928

Fri Sep 28 09:27:53 EDT 2018 Slept from ten-thirty to six-thirty. Woke briefly around five. High of sixty-eight today. Chance of rain, greater after four o'clock. Work: - Investigate Kosmokrator drive issue Done. - Approve Scott's PTO Done. - Work on staff directory Done. - Information security policy No. - Finish cyber insurance forms No. The office closes early, at 3 PM. Scott took the afternoon off for a dentist appointment. Twenty-minute walk at lunch, at a brisker-than-normal pace. Overcast and cool. Saw a couple blue jays, a small woodpecker, and a little white butterfly. Home: - What happened to that food processor I ordered from Amazon?? Annoying. Hasn't shipped. Not scheduled to ship until November. Alternative ordered. - Research potassium, calcium and magnesium Done. Fifteen-minute walk after I got home from work. Vacuumed, took out the recycling. Picked up a few groceries. https://duckduckgo.com/?q=site%3Awww.usefulscience.org+blood+pressure&t=h_&ia=web - Three 10-minute brisk walks were more effective than a single 30-minute walk at ensuring healthy blood pressure. - Frequent interruptions in sedentary activities were associated with decreased waist circumference, cholesterol levels, and blood pressure in children. - For people with high blood pressure, taking blood pressure medicine with added folic acid (a B vitamin) lowered the risk of having a stroke compared to taking the medicine alone. - Exposing skin to sunlight may help lower blood pressure and cut the risk of heart attack and stroke. - Living in an area with a higher density of trees was associated with a better perception of one's health, and fewer cardio-metabolic diseases. - The likelihood of cardiovascular disease is increased when levels of vitamin D in the blood are either too high or too low. - Peanut and nut intake is associated with lower risk of death from respiratory disease, neurodegenerative disease, diabetes, cancer, cardiovascular diseases, likely because nut intake is indicative of a healthier overall diet. - Green tea contains the amino acid L-Theanine, which is associated with a reduction in anxiety and also weakens the rise in blood pressure in high-stress-response adults. - People who sped up just the pushing part of the bench press gained more strength than those who performed the bench press at a slower speed with the same weight. https://health.clevelandclinic.org/new-study-results-striking-for-controlling-your-blood-pressure/ > change the current standard of targeting blood pressure control to less than 140 mm Hg (upper or systolic number) to less than 120 mm Hg https://health.clevelandclinic.org/if-you-have-high-blood-pressure-salt-still-matters/ > Too much sodium might change your body’s sodium excretion processes at a molecular level. […] Even if salt intake may be less of a risk than we used to think, there’s still plenty of reasons for people with hypertension to pay close attention. https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf > The DASH eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups. The number of servings depends on the number of calories you’re allowed each day. Your calorie level depends on your age and, especially, how active you are. Something like: - Six GRAIN daily servings (1 slice of bread, half-cup cooked rice or pasta) - Four FRUIT daily servings (apple, apricot, banana, orange) - Four VEGETABLE daily servings (broccoli, carrots, green beans, spinach, potatoes, tomatoes) - Two fat-free dairy daily servings - Three lean meat servings (one egg, 1oz fish, 1oz chicken) - Four **weekly** nuts/seeds/legume servings (peanuts, almonds, lentils) - 2.5 hours of moderate (heart rate noticeably slightly elevated) physical activity per week. Why weekly on the nuts? Because of high calories? Yes. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456 DASH calls out potassium and magnesium several times, and calcium, protein, and fiber to a lesser extent. The diet I settled on is reasonably close to dash, though I could eat more fruit. Should probably also slightly increase the intensity of my exercise. Maybe replace afternoon coffee with green tea?? Looks like it's probably not worthwhile to take a potassium supplement, but eating more potassium-rich foods would be good. Possibly also rack potassium (symbol "K")? Looks like I should shoot for around 4,700mg or a little more potassium. Too much potassium is dangerous, but getting too much from normal food consumption is not much of a risk. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/ https://www.healthline.com/nutrition/how-much-potassium-per-day I need a utility for pulling totals out of things like my nutrition notes below. `ne` — numbers extractor. - Get the numbers from text, ignoring non-digits. - Sum them. - Alternately, sum a particular column from each line. - Have a "print-only" flag. - Optionally supply a regular expression to only include matching lines Made beans and rice, enough for two or three meals: - rice 660 calories, 0 Na, 0 K - pinto beans 385 calories, 18mg Na, 1260mg K - two tomatoes, an onion, two habaneros, four jalapenos - a dash of lemon juice, vinegar, paprika, cayenne, black pepper, cumin - cheese 110 calories, 170mg Na Man, the habaneros make my hands burn after chopping them. Gloves are a must next time. Hope this wears off before I want to sleep. Much hotter on the hands than the tongue. Yes, the pepper burn wore off after two to three hours. - egg whites (50 cal, 150 Na, 0 sugar, 120mg K) - coffee with half and half (40 cal, 15mg Na, 1g sugar, 120mg K) - soy milk (80 cal, 85mg Na, 1g sugar, 290mg K) - baby carrots (20 cal, 45mg Na, 2g sugar) - peanut butter (190 cal, 0 Na, 2g sugar, 200mg K) - whole wheat bread (70 cal, 70mg Na, 2g sugar) - banana (90 cal, 1mg Na, 12g sugar, 360mg K) - beans and rice (650 cal, 180mg Na, 630mg K) - tomato (32 cal, 9mg Na, 300mg K) - onion (32 cal, 3mg Na, 0 K) - jalapenos (7 cal, 1mg Na, 62mg K) - 28g roasted unsalted almonds (170 cal, 0mg Na, 200mg K) Total calories 1431, 559mg sodium, 2282mg K (too low!) Breakfast: egg whites with green onions, coffee Lunch: soy milk, toast and peanut butter, carrots Dinner: banana, beans and rice, almonds 158/100

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