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Thursday, October 19, 2017

Chad Howse Fitness....

If you get the chance, check this guy's page out. Full of wisdom and’s a really good article….

Wednesday, October 18, 2017

October Gardening Tips....

From the UGA Extension Vegetable Garden page….

  • Choose the mild weather during this period to plant or transplant the following: beets, broccoli, cabbage, carrots, collards, lettuce, mustard, onions, radishes, spinach and turnips. Plant your second planting of fall crops such as collards, turnips, cabbage, mustard and kale.
  • Refurbish mulch to control weeds, and start adding leaves and other materials for the compost pile. Store your manure under cover to prevent leaching of nutrients.
  • Water deeply and thoroughly to prevent drought stress. Pay special attention to new transplants.
  • Harvest mature green peppers and tomatoes before frost gets them — it may not come until November, but be ready.
  • Harvest herbs and dry them in a cool, dry place.

Tuesday, October 17, 2017

2017 Progress Through September

 Continuing to make progress on two of the three high-level goals I set this year. After starting this latest eating method, I expect to see a reduction in my average daily weight going forward as well. 

·             Net Worth: Up 14.2%
·       Debts: Down 84.7%
·       Weight: Down 7.5%

We've lived very disciplined lives this year, financially; spending considerably less than we make, throwing extra resources at debt, selling things we don't need and eliminating excess. We also gave away over 10% of our income, while continuing to make for great quality family time. 

Monday, October 16, 2017


After reading about the NSNG Diet (No Sugar/No Grains) and the effects of going into ketosis (where you eliminate almost all carbs from your diet and your body starts burning fat for energy), I decided to see if I could handle a 4 day test. The goal was to get 50-75% of my calories from fat, 15-40% from protein and no more than 10% from carbohydrates. Following was exactly what I ate the past 4 days, as I read you don’t want to initially be in ketosis for longer than that amount of time:

·      -  Thursday: coffee w/butter,  bacon/eggs (dinner after fasting all day)
·      -  Friday: coffee w/butter, nuts/protein drink/bacon & eggs x 2 (lunch and dinner), salsalito turkey
·       -  Saturday: coffee w/butter, spinach salad, meat buffet (one meal in the middle of a 15 hour road trip Saturday)
·       -  Sunday: coffee w/butter, protein drink, avocado (guacamole mix), 2 hamburger patties, fried okra, peas

The pros:

1.     I lost 4.4 pounds and half an inch off my waist
2.    Experienced more clear-headedness than I have in a long time.
3.    My hunger went away, despite restricted calories. Even when fasting for 24 hours, I wasn’t hungry. Full disclosure, though: I really limited activity during this trial, only working out one day and walking an average of 25% less than normal (some due to an all-day trip).

The cons:

1.     Butter coffee takes a long time to get used to….
2.    I didn’t take in enough calories, so some of my weight loss was muscle (lost ¼ inch on arms)
3.    Being a chocoholic will make this diet incredibly difficult over the long haul.

My next goal is to loosen up a little bit on the carbs and increase protein consumption to where the diet is doable longer-term. 

Sunday, October 15, 2017


I received my grandmother’s DNA results from recently. I knew a lot about her/our heritage (Pocahontas, Amatoya Moytoy and Captain Bill Strong) from writing her memoirs and studying our family tree, but the more I discover, the more motivated I become to learn even more about our diverse family background…

Saturday, October 14, 2017

Weekly Retrospective....

What I’m reading:  Side Hustle by Chris Guillebeau

What I’m listening to:  Vinnie Tortorich Diet Podcasts

Where I’m failing:  Not forgiving myself…..Several long conversations with my sister the past week made me realize how much of an epidemic this is in my family. Beating yourself up leads to reduced self-worth, which results in ongoing self-abuse and repeat failures. Jesus Christ died on a cross so we wouldn’t have to live with regret, and it’s something I need to remind myself of (and others who are hurting) more often.

Where I’m succeeding:  Prioritizing. I’ve put the right things first lately. I feel good about that (thanks, Lenny).

What I’m excited about:  Working with Paul B again. We came up together early on in our careers but then went separate ways for the past 10 years or so. Great to be back together again. We have a synergy that allows us both to rise to a different level when we feed off of each other.

Quote that has me thinking:   I don’t need time. What I need is a deadline. – Duke Ellington

What I need to work onEvaluating this NSNG diet. I just finished the 3rd day and am in ketosis. High fat, moderate protein and almost no carbs (less than 20 since Thursday morning). I’ll report results Monday, as the plan is to follow it for 4 days and then loosen it up some to make it doable over the long haul. Avoiding chocolate is freaking torture for me….

What I’ve been pondering: How appreciative I am of friends. A call from Andy yesterday really set my mind and heart at ease when I really needed it. And on a 920-mile round-trip drive to visit with my sister this morning, Kadar called and we continued our long-distance Bible study (Acts 18 – sorry you had to do all the reading, Brother 😊), along with some deep discussion on issues in our society needing to be discussed more often. 

Thursday, October 12, 2017

Bruce Lee Quote

It is not a daily increase, but a daily decrease. Hack away at the inessentials. - Bruce Lee