Keto Heresy – The Potato Is Not Your Enemy

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There I said it. I know I’ve referred to it in several posts, but I’m going to dedicate this one to my friend. I will say it again – The Spud is your Bud. In moderation.

Potatoes are high in carbohydrates. No question. A hundred mg portion has 17 grams of carbs. That’s a lot. But with 2.2 grams of fiber, that brings the carb total down to 15. The story doesn’t end there. First, that same 100 mg of potato only has 77 calories. It has 32% of your daily vitamin C. It has 15 percent of your vitamin B6, and 12% of your daily potassium. In fact, potatoes alone supply every vital nutrient except calcium, vitamin A and vitamin D.

The Spaniards found the natives of Peru and Bolivia eating potatoes as they conquered the continent in the 1500s. They were suspicious, but found the tubers edible. They took some back with them to Spain. Ironically though, the Europeans did not warm to the potato. Some of the Elites and Upper Class did, but the poor, across especially Northern Europe, including Great Britain did not. In general terms, it was 1800 that marked the turning of the taste bud tide, with the exception of Ireland which had adopted the potato during the last half of the 1700s. The entire population started thriving as a result. The population of the island grew immensely. Then in the mid 1800, a potato famine wiped out a good portion of the population.

When I was in Bolivia, they told me they had over 400 varieties of potatoes there. I tasted about 15. That kind of genetic diversity provides stability when one variety has disease problems. Ireland was not Bolivia, and did not have the diversity.

Anyway, the Highlanders of Scotland learned to live on the potato, and to this day, here in Northern Scotland, many potatoes are grown.

The French, the Prussians, and eventually all of Eastern Europe and Russia, came to rely on the spud for it’s nutritional value. In North America, the potato was probably always secondary to corn in value to people. But today, it is a cheap staple in nearly every home, and is usually a part of every restaurant meal.

The potato is healthy. It is our friend. But not the way we eat it. We fry it. And we fry it in poor fats. We mash it with high calorie, high carbohydrate milk, plus we then load it with butter, Sour Cream, Cheese, and, or Bacon. We turn it into the foundation of a dietary tower of babel.

In America, we grow some enormous varieties, that are sometimes a pound in weight or more. Here in Scotland, we don’t do that. We have a few largish varieties, but we don’t go crazy like Americans do.

Oh, we dehydrate them, and process them, and make them instant, and load them with all kinds of ingredients from the chemistry set. Yes, they taste awesome. But those things are poison.

Here’s the way I eat potatoes. First, I will not have them more than once a week. Normally, it’s once a month. But I love potatoes and I know I’m not going to go the rest of my life potato free. So I fit them into MY plan. I mostly buy new potatoes. They are lower in starch. I cut each potato into two or four pieces. I soak them in water to get out any excess starch. Then I will roast them in the oven. They get crispy, like oven fries, with skin. There’s all kinds of good stuff in the skins. I can put butter and sour cream on them, or dip them in sugar free ketchup. They taste great.

Because I track what I eat, I can watch my carbohydrates and calories for the day. If I have potatoes, I will allow more like 40 to 50 grams of carbs for that day, and reduce my calories to 1700. It’s a win win. My taste buds AND the scales both love me.

For those of you on a calorie controlled diet, rather than Keto, I encourage you to eat plenty of potatoes. They will make you feel full without a bunch of calories. Use them in soups, as well as baked and roasted.

Like everything else I’ve learned, it’s the processed stuff we have to avoid. If it comes from a factory, don’t trust it. Read the labels. If it comes from a garden, it’s not going the be your enemy, in moderation. I have had a few potato beds ravaged by moles. But I have never seen an obese mole.

When I started this Keto journey, I avoided potatoes like they were as bad as sugar. Partly because there are few foods that are a bigger trigger for me. Now that I am in control of what I eat, rather than what I eat having control over me, I can have some potatoes.

I never touch potato chips. I could eat them by the bag full, but they are very highly processed. And like instant potatoes, they are coated in tasty chemicals. I just don’t want that. My wife might make home made chips (or crisps, as they’re called here in Scotland) once a year. But because they’re trigger foods for both of us, she also might not. My point is, home made are much better for you than buying them by the bag at the supermarket or the gas station.

Do your homework. Potatoes are not our enemies. It’s how we fix them, and how much of them we eat, that’s the problem. Think about it. There is my heresy. Here I stand. I’m losing weight and I’m having fun doing it.

Let’s finish with some weight loss update information. My current weight is 229. And today I had to put another new notch in my belt. Fortunately, it’s winter and most days I wear a sweater which covers the belt. It’s starting to look pretty worn. Yay. I have another one that I use for dress up occasions. But with this lock down, those are few and far between.

My 2021 Garden Plan – Driven By Keto

Weight on 1 February 2021 = 230.5

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I know it’s the beginning of February, because I have my garden all planned out, except for how I’m going to lay it out. I’ll do that in March, when I go to clean out all the beds. Mostly I’ll be using containers, and they can pretty much go anywhere. I’m really excited. I have a much better plan than last year. I’m more organized in my head, as well as on paper.

All of these are low in Carbs. And all of them are healthy. There is nothing in this list I am ashamed of, or afraid to say I eat.

First, and the only thing already sown, are my super hot peppers: Moruga Scorpion, and Bhut Jolokia (Ghost). I am limited for space, so I can only grow a couple of these, so I chose two of my favorites. They are very hot. Both have had their place as the hottest peppers in the world, though neither has that title currently. But for space, and flavor, I chose these. I already sowed them, because they take up to 6 weeks to germinate.

I will also have Poblano, Jalapeno, and Bell Peppers. The Bells will be last to go in, because of space, and the fact that I can buy them pretty cheaply at the supermarket. I just like to grow my own.

Next, I will have three varieties of tomatoes. Back in GA, when I had acres of room, literally, I grew about 20 varieties of tomatoes, Now I have space for maybe 6 plants. I will grow, Moskvich OG, some purple cherry, and a miniature plant variety of red cherry tomatoes, called, Maskotka. I will probably plant two of each variety. 6 plants is going to be crowded, but no pain, no gain.

I will plant one kind of lettuce, Black Seeded Simpson. It is by far my favorite type of lettuce to grow. And I love to eat it. I will grow three or four of these at a time. I will also grow some herbs. I have oregano, thyme, rosemary, and cilantro seeds. That will be enough for this year.

I will not plant potatoes for the first time in a long time, because of space. Northern Scotland is potato country anyway, so I can buy them from a farm store as easy as I can grow them. But for root vegetables I will grow beets, and radishes. No carrots or parsnips this year for the same reason as not growing potatoes. When you have limited space you have to make choices. That’s also why I will only grow spring onions. I love them, they grow quickly, and they don’t take up much room.

I will grow some green beans and some wax beans. I had ok luck with them last year, and The garden could use the benefit of the extra nitrogen they’ll fix in the soil.

I will grow one kind of cucumber, Socrates. It’s my favorite. It grows and produces well, and since I have to grow them in a greenhouse, I need a variety that doesn’t require a pollinator. I don’t know whether one plant will be enough or whether I’ll grow two. I may just put them in a largish container and grow two.

My main crop will be squash and zucchini. I’ll grow three kinds of zucchini, and one or two crooked neck yellow squash. I will grow lots of spaghetti squash as they are my wife’s favorites. And I will grow some Butternut squash.

As space permits, I will grow some cauliflower and cabbage. I’m not sure how many because I don’t know about the space. They take up a lot of room for what they provide. Stay tuned.

As I keep saying, the garden will be small, but it will be mighty. I’ll keep you posted as I go, and I’ll probably do some posts on individual varieties as time allows.

Oh, for the record, I will no doubt grow some flowers among the veggies. Last year, I grew Nasturtium and some dwarf sunflowers. I will likely grow both of those again, and maybe some Zinnias. Come to think of it, I had some of those last year, too.

Gardening provides me exercise and sunshine, both are very important to weight loss and good health. They are both extremely important during this time of lock down. And here in Scotland, we don’t know when that will end. These veggies will save me some money during the growing season, and a little afterward. And the taste of fresh veggies, makes a Keto eating plan, exquisite.

My Keto Supplements

Ok, that title is a little clickbaity. No, it’s a lot clickbaity. I wanted to talk about all the supplements out there because there is a lot of money being spent by people who don’t need them. Some of them might be fine. They might even be great, but if like us, you’re on a budget, they aren’t necessary. You don’t have to wonder whether or not you’re missing out.

I know there are loads of snacks, shakes, and oils that are marketed to assist or keep you in Ketosis. But think about it. If you’ve had too many carbs, taking something that makes your body say it’s in Ketosis, is really only fooling the blood monitor or Keto stick. Your body is not going to burn fat, if there are carbohydrates in your body to burn. That’s a simple fact.

When I first started Keto, the thing that interested me, was MCT oil. My wife put it in her ‘bulletproof’ coffee every morning. The stuff was pretty pricey, but she really liked it. I tried it in my coffee. In fact, I used it for a month. It tasted ok, but eventually I realized that all it was doing was feeding me fat, and calories. I didn’t want calories that I didn’t eat. So I stopped. So did my wife. She’d been using MCT oil for about 2 years. We started using real cream. It was yummy, and gave us more money to spend on other things.

See, I am one who knows, that when you get down to it, calories matter. If you take in more calories than you burn, you will gain weight. When you’re morbidly obese like I was, you can eat a lot of calories and still lose weight. Especially if you cut out sugar, and processed carbs like flour, white rice, and pasta. Eventually, though, you’re going to have to cut your calories or the weight loss will stop. That’s why these days, I track my carbs and my calories. I don’t worry about protein and fat macros. I know I get enough of those. I write down everything I eat. I also write down the calories and the carbs in every food item.

We don’t buy any ‘extra’ goodies from the shops anymore. I did for a while. I bought certain snacks that I thought were keto friendly. I eventually stopped because they were so expensive.

I have friends who have been very successful with certain shakes, and certain supplements from their diet provider. Good for them. Whatever works for you. Keep doing it. Some of them are even making money on the side by selling the supplements. Hey, I love free enterprise.

You don’t need them. You can make smoothies and shakes much less expensively. Let me say it this way. I don’t need them. I can make smoothies and shakes much less expensively. And I do. If you want to use those things, go for it. But you don’t have to, you can be very successful without them.

For me, once in a while I get the ‘keto flu’. That just means, I’m low on electrolytes. So I do take electrolyte tablets about every 6 weeks. Mainly because I don’t pay attention to my potassium levels. And, especially since Covid, I also take a multi vitamin every day. I want to be sure I’m staying ahead on my D3, and C vitamins. I don’t take zinc, because Alzheimer’s runs in my family, and I don’t want to encourage that scourge. In case you’re wondering, I like the chewable kind of vitamins.

So in the end, I take some electrolyte tablets once in a while, and a multi vitamin every day. For me those are the only supplements I need. We eat loads of fresh and frozen vegetables. We eat free range eggs, and grass fed meat, as well as free range chicken and wild fish. I am confident in our vitamin and mineral intake. Besides, I have to take my blood pressure and heart meds every day. That’s enough pills for me. I can’t wait until my weight and fitness allows me to say goodbye to them as well.

I haven’t weighed myself this week, so there’s no update on that. I’ll let you know next week how I’m doing there. Take care, everyone.

Sometimes The Scales Are Against Me!

When Is the Best Time to Weigh Yourself? – Health Essentials from Cleveland  Clinic

My update is a little late this week. Mostly that’s because I was too discouraged to write a piece. I got on the scale at the beginning of last week and it said 234. The week before had been 232. I was gutted. I looked over my daily notes. Since I track what I eat, the carbs, and the calories, I know exactly what I’ve eaten. I couldn’t find a thing wrong. In fact, my calorie intake had been especially low. Too low, to be honest. I was stunned. I kept 232 as the weight in my mind, even though the scales said I had gained.

I weighed myself on Monday, and it still said 233.4. I was totally blown away and discouraged. I couldn’t write a post. I was too depressed. Today, I got on, notice it’s two days since Monday, and the scales said 231. What a relief.

Sometimes the scales seem to be against us. They tell us things to discourage or deceive us. Sometimes we can figure it out, sometimes we never know the why. For ladies, your monthly cycle can really mess up your progress. You retain fluid. You know that, and you can account for it. Sometimes, though, you cannot figure it out. It just doesn’t make sense.

That was me. I had no idea what was wrong. I am assuming that I retained fluid for some reason, and it looks like it was a lot of fluid. 2 pounds is a lot. Especially since I retained the weight for over a week. I nearly just gave up and had a cheat day. Nearly. In the end, I just kept with the program, and the weight disappeared. Do I wish I had lost more. Yes I do. But I’m not in control of that.

When the scales disappoint us, it can be a real blow to our psyche. We need to see those scales keep dropping. It motivates us. I had not only stayed on my program, I even went out and walked three days during the week. I would get on the scales and be discouraged the rest of the day.

Discouragement is okay. It’s not a sin. It’s reality. Just ask any competitive athlete. Sometimes you lose the match, or game. Sometimes the free throws don’t fall. Some Sundays the passes fall to the ground or you get sacked. Sometimes the umpire calls strike three. It happens.

Real champions learn from losses. They make adjustments. They don’t quit. Sometimes things will go wrong on your weight loss journey. Sometimes for a couple weeks. Sometimes for a couple months. We have to stay focused, determined, committed. The plateau will break. You have to believe that and do everything you can do to achieve the breakthrough. When it comes, what a sense of accomplishment you’ll feel.

Let’s go team.

My Current First World Problems

Weight this week – 232lbs

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With weight loss success comes a variety of problems, or shall we say, challenges. I call them first world problems because this whole diet topic is totally moot in many parts of the world. And this is a fact we need to keep in the front of our minds, and hearts. There are millions of people, including small children, who can’t even imagine these things. They are facing this day, hoping for a meal. Even as I type these words I can see an image in my mind of a small child in the throes of starvation, covered in flies, with his or her mama hovering over the child, praying for a miracle. My challenges are a by-product of the fact that I was born in the USA. A fact for which I am eternally grateful. But I digress.

I told you all recently that I got into my new jeans. It felt great. Well this week, they started slipping down, because I need a new notch in my belt. For a few minutes I was worried that I was going to lose them in the supermarket. How embarrassing would that be? My wife would have laughed all day.

Jeans present a unique challenge, because when they are freshly washed, they fit more snugly. But after a few hours they stretch out quite a bit. I only have two pair that fit. I prefer wearing jeans most of the year. The are comfy. I like them. Since I work from home most of the time, it’s quite convenient. And that way my other trousers don’t get worn out too quickly.

Right now, I’m between sizes. I don’t want to buy new clothes every time I shrink a little bit. I don’t have that kind of money. So what I do as a workaround, is adjust my belt. I have two belts. One dress belt and one casual. Both are reversible. I’m cheap and practical. My dress belt is smaller than my casual one. But oddly they are exactly the same length. It’s all about the number and spacing of the holes in the crazy thing. Since I have a hole punch tool, I periodically punch a new hole in my belt. That way my trousers stay up, and my wife doesn’t laugh at me.

So far, I’ve punched four new holes in my casual belt, and it’s time to punch a 5th. I will do that later today. Some of my clothes are looking rather bulky. My wife has already gone through hers to get rid of the ones that are too big. I haven’t done that yet. I have it on my project list for this week.

I hate being in between sizes. But I can’t afford all the clothes I would need in order to avoid this dilemma. So I will keep punching holes, and wearing shirts that are too big. Fortunately, it’s winter right now, and nobody really cares about sweaters that are too big.

Another challenge I’m facing, is that my shoes are getting too big. My feet have shrunk considerably. Now my sneakers, both pair, and my slippers are too big. My dress shoes are, too, but I only wear them once, or at the most, twice a week. I’ve put insoles in my shoes to help. I don’t trim the insoles, so they kind of fold up in the toes and heels. The the shoes fit ok that way. For my hiking boots, two pair of thick socks does the trick. I just don’t know how much more my feet might shrink, so I don’t want to get any new shoes yet.

These are things we all need to think about before beginning a weight loss journey. They are real challenges, and cause real financial inconvenience.

Let me address one more first world problem before I end this update. This one is very topical. And could be very controversial. But we’ll face it head on.

In the media, and in certain parts of society in general, the whole ‘love yourself the way you are’ movement had gotten out of control. I have no problem with plus size models. I have no problem with people being overweight. I am still obese, despite having lost over 50 pounds the last year. I have no problem with people saying they don’t want to lose weight. That choice is personal. The thing is, that now magazines and YouTube are starting to fill up with articles saying that diet programs, and people feeling great about their weight loss, is wrong, and that they are fat shaming people around them.

I’m saying, get over it. If you are that sensitive, then don’t read about weight loss. Don’t watch videos from people who are successfully losing weight and getting fit. It’s not all about vanity. In my case, it has been about life and death. I have nasty scars on my chest and on my legs from the surgeon who had to cut me open and perform triple bypass surgery to save my life. The only reason it wasn’t quadruple bypass is because my heart is deformed and I only have three actual arteries leaving my heart. The fourth is attached to one of the others. I’ve had 4 strokes and a heart attack. I’m partially blind in my left eye because of the 4th stroke. That one, by the way, happened during the surgery to save my life.

So don’t tell me it’s about fat shaming. I’m on a life saving mission. As is my wife. She has broken her back twice in her life. She has been in serious pain. The doctors can’t do any surgery to relieve the pain. They’ve investigated everything. Weight loss and skin removal surgery, including breast reduction is her only relief option.

She loves the way she’s starting to look. She loves the improvement in her health. I love the fact that last week, I went for a three mile walk. I haven’t been able to do that in years. And, my heart didn’t hurt when I was done. My legs did, but that’s a whole other matter.

When you hear the negative talk, change the channel. Stop reading the article. You don’t need to see, hear, or read that kind of negativity. You need to be you.

And for those of you who are fussing about being fat shamed, tell it to a starving child in Burkina Faso. Just like my problem with my belt, you’ve got nothing but first world problems.

Speaking of my belt. I’ll talk to you next week. Right now I’ve got to go punch a new hole in some leather.

My Keto Secrets and Adjustments

2021 starting weight, 234.2lbs

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I’ve been fat for most of my adult life, apart from 7 years, 1990-1997. During those 7 years I was fit, lean and buff. I was also 34 years old to 41. So I was young. But apart from that, I’ve been fat since 1976. That’s the year I turned 20. Just so you don’t have to do any difficult math equations, I’m now 64. I know a lot about being fat. I’m quite an expert.

Oddly, I also know a great deal about healthy food. My wife and I were organic farmers for several years. We grew all kinds of vegetables as well as grass fed and pastured meats. I studied intensely to make sure we grew the most nutritious varieties possible.

During our farming years, I was fat. Correction, I was obese. Some years I was morbidly obese. But I maintained by obesity by eating massive quantities of really healthy food. Yes, it can be done.

That knowledge affects my thinking about food, and is the reason why I have combined elements of the South Beach Diet with my Keto lifestyle.

Now, when you also take into consideration that I’m a very serious Bible Believing Christian, I have a few challenges with what dietitians and main stream diet people have to say, including the Keto Purists.

I’m thinking out loud here, so this post may wander all over the place, but if you stay with me, I think we’ll get somewhere decent.

Keto makes sense for this reason. Our bodies can run on fat or carbohydrates. We need both, but we can run well on either one. Most of us fatties got that way by abusing carbohydrates, especially simple carbohydrates, like sugar. Therefore, if we eliminate those simple carbohydrates, we can begin to lose weight.

Not all simple carbohydrates are totally unhealthy. For example, honey. The Bible speaks in glowing terms about the benefits of eating honey. Keto purists say, cut it out. I’m going with the Bible over the Keto purists. But, for the period of my weight loss, I’m not eating any. I miss it. I love honey. For now, it’s gone.

Another thing I think Keto is wrong about, is potatoes. I’ve written about this a few times. Potatoes have been almost single handedly responsible for saving multiple cultures from starvation. God made them, they are not our enemy. For now, I eat them very rarely. Maybe once a month I’ll have some new potatoes roasted in the oven. Or in the summer I’ll have a small baked one, especially when I’m grilling out. I don’t eat mashed or boiled ones.

Keto has been right on some things, too, though. Just tonight I was reading about low calorie and low fat eating. The article was in a magazine. I won’t name either. Anyway, it was talking about how we should eat egg whites and skip the yolks. The moment I read that sentence, I stopped reading the article. Yes, the fat is in the yolk. So is the flavor. So is the nutrition. We used to raise our own chickens and we gathered eggs every day. Our hens were free range. The eggs were awesome. The yolks were dark orange, and filled with vitamins, minerals, and omega 3 fatty acids. All of those things came from the yolks.

We raised goats for dairy. I prefer cows milk, but our small farm was better for raising goats. I know that full fat milk from grass fed dairy animals is the healthiest you can drink. The 2% or skim milk has all the nutrition taken out of it. Why would I want to fill my stomach with stuff that has no nutrition. Yes, full fat milk has some carbs. I only have it in my coffee and once or twice a week I have some in the evening with 0 calorie flavorings in it. God made it, so if we consume it as God made it, it’s not going to hurt us.

I feel similarly about peas, corn, and winter squash. I eat all of those, in moderation. I’m not going to pretend I don’t.

Here’s my real secret. I track my carbs and my calories. When you get right down to it, cutting calories is still the secret to successful weight loss. I know some of you are gasping, and some may unsubscribe. So be it.

At first, when we go Keto, the calories are not important. Same with South Beach. When I first started, I could eat a whole roast chicken from the grocery store and have a few blueberries with full fat double cream on top for dessert, and still lose weight. That was awesome. But the part I didn’t understand was it was my cutting out the sugar, flour and white rice that was the key to my great start. After a while, I didn’t lose weight eating whole chickens. I had to start thinking.

I read the keto stuff and the South Beach diet recipes and noticed that both were talking about serving sizes. Some Keto experts talked about fat and protein targets. They were telling me, almost in code, that I could eat too much of the right stuff and not lose weight. They were replacing the word calories, with the words portion sizes. Suddenly, I understood.

That’s when I started tracking. I write down the carbohydrates and I write down the calories of everything I eat. My target for carbs is 30 grams. I don’t want to subtract fibre, so I track total carbs. I do enough math as it is. I have a 1900 calorie per day target. As long as I stay under 1800 calories, my carb total can go up to 50 grams. But between 1800 and 2000 calories, those carbs have to stay under 30 grams. 20 is even better. Right now, for example, it’s 7pm. I’ve had 750 calories and 25 grams of carbs. I’m not even a bit hungry. I ate some very filling food.

I’m not recommending 750 calories. That’s an oddity. But by tracking carbs AND calories, I allow myself the widest range of food. And I like that plan.

I couldn’t do that at first. I had to eliminate sugar, white rice, and white pasta from my diet. I had to get a grip on my bread addiction. We haven’t bought white flour is a year. I do have the occasional WW tortilla, especially for a breakfast burrito, or in place of a Naan Bread with a curry. But now that those things are under control, I’ve been able to balance my diet and keep losing weight.

My inspiration has been the YouTuber, Ally McWowie. Ally lost like 170 pounds on the Keto diet, but also by watching her calories. She is by far my favorite Keto Diet YouTuber. Her eating plan is totally different than mine. But her principles are rock solid.

What are you doing? Have you joined the Keto revolution? Are you Paleo? Mediterranean Diet? South Beach? There are so many excellent eating plans out there. Find the one that best matches your personality and life style. Just don’t go low fat. Seriously, you’ll be miserable, and you won’t stick to it. Study, find one you like, and just do it. You won’t regret it. I know I don’t.

New Year’s Resolutions? Again?

To Keep Your New Year's Resolution, Make a Plan for Success | Psychology  Today

I’m writing this on the 28th of December, 2020. Christmas is behind us. It was pretty uneventful here, because of the renewed lockdown. But, we were still able to celebrate the birthday of Jesus. Yes!

For the record, here in Scotland, everything is pretty much on go slow from Christmas to New Year, most years. As I look out my office window, the town is pretty darned quiet. Pretty much the only things allowed to be open are the grocery stores, gas stations, take away eateries, and one bakery. Those are pretty much the places that would be open this week anyway.su

The sun is shining and it’s cold. Well it’s cold for this part of Scotland anyway. The temps are in the 20s F. The sun is trying to shine. All in all, it’s a pretty nice day. It gives us opportunity to think about our New Year’s Resolutions.

First, I haven’t believed in those for years, maybe ever. I learned long ago, to set goals for the new year in about October, so that I could think them through as much as possible. This year that’s been tough, because we don’t know what 2021 will bring with all the Covid issues.

But I know that many of us are thinking about our 2021 weight and fitness goals. A new year, seems to be a great time to start fresh. Most of us are tired of overeating, and we want to make the new year count for something, so we decide to go on a diet. Millions of people will join a gym. I want to suggest a different strategy, and one that may work well with all the Covid restrictions.

  1. Give up Sugar in January. This sounds so easy, but I promise you, it is not. I’m talking about white sugar, brown sugar, and molasses. Heck, even honey. You’ll be amazed at all the food it’s in. This will require you to read labels on cans. When you do, you’ll shake your head at how many canned goods contain sugar. Next week, I will talk more about that. But don’t try and make a strict diet for you New Year’s Resolution. Chances are, you’ll last maybe a week. Start with sugar for January. That will be hard enough.
  2. Decide to put a little exercise into your week. You don’t have to join a gym. I know many subscribers to this blog are gym rats, or even gym owners. I’m not trying to cost you business. I’m trying to get people started on a road they can stay on. So start with some walking. Walk a block, a mile, two miles. Just get started. Don’t even try to jog or run yet. Walking burns as many calories in a mile, as running a mile burns, or so I’m told. Add in some body weight exercises; sit ups, push ups, squats, jumping jacks. Start with a set of about 10. Just do one set. I know with me, I won’t be able to do 10 push ups. Since my heart surgery 2.5 years ago, my chest and arm muscles have deteriorated enormously. Just start with what you can do. Do those exercises two or three times a week. No weights other than your body weight. After a week or so, move to two sets. Then after another week or two, depending on your base fitness, add a third set. After you’re comfortable getting through three sets each time you exercise, then once a week, just do one set of as many reps as you can do. Do push ups to failure, for example. The other two times, do your regular sets. This is my plan. Our gyms are closed. They are small, and they are expensive. I don’t want to work out in front of people. I don’t want to pay a bunch of money. And I don’t like swimming. I will say, that swimming is great all round exercise, if you like to swim.
  3. Keep a journal. Write down your exercises and what you ate. It won’t be easy, because it’s boring, but a year from now, you’ll be glad you did it.
  4. In February, cut out processed flour. That’s white or regular brown flour. This is another hard one. It’s in everything you will find in a box. Every kind of processed food out there. I meet people every week who say, “I can’t do it.” I know it’s hard. Bread and flour are in so many food items.

I guarantee that if you try these small steps, you will be surprised at how much weight you will lose in January and February. Then, at the end of February, you will be in a position to decide whether or not this is a path you want to travel for the rest of 2021. Write and tell me whether or not you’re going to try it. Write at tell me how you get on. I’m curious.

I’m in it with you. On Christmas day, I hit my Christmas weight loss goal. I wanted to weigh 235 by Christmas. I made it that morning. My next goal is 200 lbs on Easter Sunday. This one will be tough. Easter is a bit earlier than I had originally thought. So be it.

I have written out my exercise plan. I know the exercises I’m going to do. I will give you updates. I need you to hold me accountable. I’m going to walk. I used to run. That was 25 years ago. I haven’t even gone for a jog in 23 years. Now, my sciatica is so bad, I can’t physically do it. But I can walk. My wife is a great walker. She leaves the house, sometimes for a couple hours, just walking the neighborhoods. I find that boring. I’m going to have to drive to some places out in the country. I get bored so easy. She has often said, ‘Just do it!’, but I’ve been too lazy. Well in 2021, lazy isn’t good enough. So stay tuned.

Keep in mind, I’m on a South Beach/Keto eating plan. I’ve conquered the sugar and flour. I do have bread once or twice a month. Usually in the form of a Weight Watchers tortilla or a hamburger bun. I have no sugar. In a spirit of full disclosure I do eat artificial sweeteners. I use Sucralose in my coffee, and I use brown Erythritol in baking and in my BBQ sauce. I know purists gasp when they read that. I’m not a purist. I’m me. And I’m doing what works for me. But I will not lie to you.

I hope this has given you some things to think about as you plan your New Year. You are part of my accountability team. Thank you. Keep your chin up. Remember God is for you, so who can be against you. Have a great 2021. We’re in this together. Let’s do it!

Don’t Let The Holiday Season Ruin Your Weight Loss Plan!

Memorable Christmas Feasts From History - Holidappy - Celebrations

If you’re trying to lose weight, I don’t care what program you’re on, you know we are in the time of year, that leads to diet disaster. We call it “The Holiday Season”. For Americans, it lasts from

Thanksgiving until New Year. For most of the rest of us, it certainly lasts from the time the supermarkets put out their mince pies, until sometime in January, when they finally remove them from the shelves.

There are office parties, family dinners, invites out with friends, and of course, gifts. Calories, and carbohydrates fill the air. We always think we can be strong, or we decide a cheating day won’t hurt, and before you know it, it’s March and we’re back to eating like we always did. Then we get depressed and verbally berate ourselves as we reach for the ice cream to provide comfort.

I’ve done it at least 20 times in my life. I’ve spent 6 months to a year, eating great, and losing weight, only to jump ship in January due to the Holiday Festivities. Not this time.

First, I’ve lost too much weight to risk giving up now. And secondly, I’ve changed my life. I’m not on a diet. I have an eating plan. And they are different mindsets.

I did the same thing when my wife and I got out of debt. We had made a financial mess. I won’t go into it, but we were a disaster. It had gotten really scary. Then, we came to our senses and decided we didn’t want to live like that any more. I read several books, and we decided to make a plan. I got out my yellow pad and we looked at our debts, our income, and our bills. Then we prioritized them. If you want to find out the details, my book, IOU NO MORE, is still available on Kindle. The print version is off the market.

One of the changes we made was in our mindset. We weren’t on a budget. We had a spending plan. There was a goal. We made loads of mistakes. Some of them were pretty stupid, but we got right back on the horse and kept riding.

That was 20 years ago. It took us several years to get out of debt, but we did it. Today our income is smaller than it’s ever been, but we are able to pay all our bills. Besides that, I’ve gone back to school and got my masters and doctorate. My wife went back and got her bachelors and is working on her masters degree. We have paid for it. No student loans. We haven’t had a car payment since 2006. We’ve paid cash for every vacation.

Finally, this year, I decided to treat my health the same way. Instead of a diet, I have an eating plan. I know what I can eat, and what I can’t eat. I don’t eat what I can’t. Sometimes, if we’re at another couple’s home, or we’re out with friends, we can’t eat according to our plan. We don’t panic. We don’t cause a scene. We eat what’s put in front of us, knowing the next day will see us back on the program.

That’s why the Holidays are different this year. We’re on a plan. We have goals. And because we’re not on ‘a diet’, the mentality has changed. I’m not a slave to my weight, or to a diet. I’m in charge. Do I wish I could eat everything I like? Yes, but I can’t. That’s reality. I want to live a long time. And I want to be happy. I risked both of those things by eating myself into oblivion.

As I’ve said before, sugar is out of my life. I know how poison and addictive it is. White flour too. I do have the occasional low carb tortilla. I do have the occasional hamburger bun. I’m not a slave. I have a plan. The fact is, I don’t like burgers without buns. So now, I have fewer burgers, and have a bun. I don’t have ketchup, because it’s full of sugar. I don’t have special sauce for the same reason. Now, to be fair, burgers are awful here in the U.K. The only ones I like are sold in our local supermarket. They are 295 calories. I have two in my freezer. On days when I eat one, like I’ve said before, I bump my carbs to 50 and my calories to between 1500 and 1800.

Ok, to be fair, Covid has made things easier this year. We can’t go to people’s homes or have people over. So some of the temptations have been excluded by Government sanction. But I’m ok with that. It helps me stay true to my plan.

I’m 4 pounds away from new territory. I’m 60 pounds from my goal weight. I can see it from here. Yes, the light is distant, but I want it, and no one is going to stop me. So don’t even think about trying.

If you want to change your life, think in different terms. Stop thinking about debt and budgets. Take back your life. Start thinking about a spending plan and things you want to achieve or buy or do. Stop thinking about how fat you are, or how bad you look naked. How many people see you naked anyway? Never mind, don’t answer that. Start thinking about what it will be like to wear clothes off the shelf, rather that at the big and tall store. Start thinking about paying less for shirts, because 2XL and larger cost more. Start thinking about being able to walk, or go places you’ve always wanted to go. What do I want, rather than what I can’t do now.

If you need weight loss surgery, make an appointment, talk to your doctor. Don’t wait until ‘someday’. It’s not on the calendar. If you want to lose weight, start small, cut out sugar. That’s a great beginning. You’ll be surprised how much that will help you. If you need to start exercising, start by walking around the block. Or walking to your neighbors driveway and back. Do something. Change your mind, and do something.

And here’s my commitment to you. I will tell you what happens to me this Holiday Season. I will weigh myself say Christmas Eve, and again January 7, I will tell you what I ate. No secrets. Deal?

Have a very Merry Christmas, y’all. And please remember the Reason for the Season!