Thursday, October 23, 2014

The Fifth Step To Rapid Weight Loss - Increase Your Activity Level

In case you just stumbled on this blog, here are the 5 steps to rapid weight loss:
  1. Prepare mentally for weight loss.
  2. Reduce the most deadly white poison (sugar).
  3. Reduce the second most deadly white poison (white flour).
  4. Increase fiber intake.
  5. Increase your activity level.
The first step is by far the most important.

The subject of this post is step 5 - increase your activity level. 

Obviously, if you are sedentary, increasing your activity level is easy - get off the couch, take a walk, climb stairs, park your car away from the entrance to the store. This isn't the first time you have read this stuff. Just do it. Here's a big indicator that you have a problem (besides looking in the mirror at your dunlap disease) - your dog/cat is overweight. You both need to get moving.

If you're into more formal exercise, try a CD (walking, exercise, dancing, whatever you like).

The best exercise is strength training. The next best exercise is high intensity intermittent training.

Stop procrastinating. Get moving. Now.

Wednesday, October 15, 2014

Interesting! Fructose Overload Infographic from

Do you believe the sugar content of these foods?

fructose overload infographic
Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "Fructose Overload." Use the embed code to share it on your website or visit our infographic page for the high-res version.

<img src="" alt="fructose overload infographic" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic "<a href="">Fructose Overload</a>." Visit our infographic page for the high-res version.</p>

Sunday, August 3, 2014

The Fourth Step To Rapid Weight Loss - The Most Overlooked Weight Loss Dietary Factor

This post is about the most overlooked weight loss factor in our diet - fiber.

Dietary fiber (the fourth step to rapid weight loss) has several important health benefits as listed below.

The Mayo Clinic web site lists the following benefits (click here to get the details):
  1. Normalizes bowel movements
  2. Helps maintain bowel health
  3. Lowers cholesterol
  4. Helps control blood sugar levels
  5. Aids in achieving healthy weight
Just by the way, the 5 steps are listed in this article, step 1 is discussed in this post, step 2 is covered in this post and step 3 is addressed here.

You should have at least 30 grams of fiber per day.  

That being said, you do need to be careful to increase fiber gradually. 

Why the gradual increase? Some people who go from 0 - 30 grams of fiber per day experience digestive distress. I know - I'm one of the "some people."

And, it's important that you drink plenty of water (at least 64 ounces per day). Otherwise, the fiber will not move through your system properly (another way you can feel digestive distress).  Drinking that amount of water means you'll be eliminating more often than previously, but it's a small price to pay for the health and weight loss benefits.

How to add fiber to your diet. 
Per my gastro doc's advice, I use supplement every day - 1 tablespoon of metamusil in a 12 ounce glass of water followed by another glass of water. That's 10 grams of fiber. 
Per WebMd, other sources of soluble fiber are oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium (the main metamusil ingredient), cucumbers, celery, and carrots. 
Webmd lists insoluble fiber (speed up the movement of colon contents) sources as follows: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
I eat nuts, fruits, veggies, hummus, whole grains, and flaxseeds to increase my fiber intake. 

An interesting weight loss side effect of soluble fiber is that it you feel full. After I take the Metamusil supplement in the morning, I am not likely to eat again until lunch time. This is a relatively new habit for me. Some sources will say that eating in the morning is essential to your health. Others will say it's a form of fasting. I find I can limit my daily calorie count by taking the fiber supplement.

Wednesday, July 30, 2014

Is Your PC Bluetooth Challenged? Try Installing A Dongle

bluetooth dongle
Yes, D-O-N-G-L-E. A bluetooth dongle.

What's it for?

Communicating (e.g., playing music) via bluetooth from a PC to another bluetooth enabled device, like headphones or a wireless speaker.

My not-so-easy problem was as follows:

We bought a Samsung Shape M7 wireless speaker to play itunes music in the living room.

We hooked it up to an iPad over our home network using a free Samsung app called multiroom. It worked fine.

But the vast majority of itunes music was on the PC - a Toshiba satellite, non-bluetooth, with Windows Vista.

How do we make the PC bluetooth compatible so it will play itunes songs on the speaker (bluetooth-enabled)?

The solution - Use a DONGLE. Tiny, but potent. Plug it into a USB port on the PC.

Once I ordered it from Amazon, updated Vista for Service Pack 2, and paired the PC with the speaker, I finally got it to work.

Emphasis on the word finally!

In case you're interested in the new Samsung Shape wireless speakers, you can read this article:

Samsung Shape M7 Multiroom Wireless Speakers

Sunday, July 27, 2014

The Third Step To Rapid Weight Loss Involves Eliminating Another White Food Poison

This post is about the second white poison - enriched white flour.

Certain carbs like white enriched flour put on weight, not take it off. Restricting carbs to 120 grams per day (the third step to rapid weight loss) works for weight loss and wellness. Just by the way, the 5 steps are listed in this article, step 1 is covered in this post, and step 2 is covered in this post.

Restricting carbs turns out to be fairly easy when you eliminate foods containing white flour - bagels, cookies, white bread, most crackers, cake, white rice, white pasta, etc. They may fill you up and weigh you down, but they contribute no nutritional value.

Add more veggies and beans to your diet. Hummus with cut up veggies is a perfect snack.

My favorite hummus is sabra classic, but you can easily make it yourself.

Stick with grains other than white enriched flour (whole wheat, rye, barley).

Another problem arises if you are gluten sensitive or allergic. If this is the case, certain grains like whole wheat create health issues because they contain gluten. Time to try gluten free foods. If you need to go gluten free, pay attention to the ingredients in the gluten free food, especially sugar content. You really don't want to trade one issue for another.

The carb restriction recommendation is 6 servings per day at about 20 grams a serving. This is the suggestion of Jorge Cruise in the following book:
The Belly Fat Cure: Discover the New Carb Swap System and Lose 4 to 9 lbs. Every Week

Jorge explains how to rid yourself of excess belly fat by reducing carbs and sugar. It works - these are 2 of the 5 steps I followed to drop the final 10 pounds I wanted to lose.