Health Benefit of Walking, High Intensity Interval Training, HIIT, Martin Gibala, Five Minute Exercise, One Minute Exercise

No Time to Exercise? Learn about The 5-Minute Exercise here.

Fitness, Healthy Living, Lifestyle, longevity, Self Care, Weightloss

I learned about the 5-minute exercise from Martin Gibala’s book – The One-Minute Workout. Martin Gibala is a Ph.D and researcher in Exercise Science (kinesiology) at McMaster University in Hamilton, ON in Canada. Well, the gist of Martins’s multi-year long research is that, even if you have no time to exercise, there exists a cheat in the form of quantum bursts of high-intensity interval training, that you can actually sprinkle throughout your day. And reap the same health benefits, as with religiously exercising 5x a week in the gym.

​If you already do some form of exercise GREAT!! Skip ahead to read something else. This post is for people that believe that they have no time to exercise.

The others, with ‘no time to exercise’ excuse – Read on and be amazed!

You do not have to sweat and die training at the gyms. You do not have to run endless loops and swim a thousand laps to be fit. Not that there is no purpose for it. If you have the time, and access to the gym and a trainer definitely do that. However, if you are short of time, because of life – a project deadline, parenthood, sick child at home, or whatever, there exists a method that enables you to reap the same health benefits as hours of exercise in just minutes a day!

You do not have to fit your life around workout. You can fit your workout around life - sprinkling in the sprints here and there through out the course of the day. 
-Martin Gibala in The One Minute Workout

Oh! Yes. You do.

Do you have at least 5 minutes in a day? Yes. You do.

You want to lose weight, fast? Yes. You do.

But. You are so busy. You have no time to exercise. Oh. Yes. You do.

Well At least if you learn what is the “Minimum Effective Dose” of exercise you need to get lean, be healthier, fight aging, feel good, boost immunity, fight cancer, viruses, bacteria, and allergies. Would you do it?

Less than the time it takes you to check social media – you can do a few quantum bursts of exercise and beat heart disease, and diabetes, and Cancer. Would you make the 5 minutes for that?

Ok then. That’s settled. Now that we made the said 5-minutes of time. And beat the – but I have no time to exercise – excuse.

No Time to Exercise? Learn the 5 minute exercise.

The 5-minute exercise is a super simple method, that you can use even if you have no gym membership and no exercise equipment at home

How exactly do I do the 5-minute exercise?

Here is one way to do it. But feel free to change it up, depending on what your space, time, and mood allows you. ​​

STEP 1 – Warm up for 1 minute with light walking on the sidewalk or around the house or office.

STEP 2- For 20 seconds RUN at your maximum speed. Run like there is a BOA Constrictor chasing you.

STEP 3 – Slow down and walk at the normal pace for 1 minute.

STEP 4 – For 20 seconds, repeat the RUN at your maximum pace.

STEP 5 – Walk at the normal pace for 1 minute

STEP 6 – Pretty much alternate slow walking and super-fast running until your 5 minutes are done.

Lastly, Cool down by walking gently for about a minute, or until you reach back home or where ever you were going.

​That is it. You are done. That is the 5-Minute Exercise!! Get creative. If you have a treadmill, exercise bike, elliptical, or stepper at home feel free to use that and do the 20-second sprints at the maximum resistance and fastest speeds you can endure.

What is the best time to do the 5-minute exercise?

The best time to exercise is in a fasted state. Before breakfast is perfect. If you are always rushed in the mornings, you could actually fit in your 5-minute exercise routines before any of the meals.


Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.


What can I do if I cannot go out and have no exercise equipment at home?

If you are unable to go out and run and have no exercise equipment whatsoever, get creative and find steps in your home or neighborhood and just climb up and down the steps for your exercise. And make sure to the steps as fast as you can for your 20-second sprints.


If you like this post, you will like these as well: On Exercise | Diet, and Health and Easiest Way To Lose Weight- How to? What is?


I hope this information demystified the exercise for you and you are able to find the 30 seconds bursts of time sprinkled throughout your day to do the 5-minute exercise.


If you still see openings on the calendar below, Spots are still available. Book 1:1 “Finally Thin Forever” Clarity Call with me If you want to achieve long-term sustainable weight loss without supplements, products, and boring bland diet food. 

During this powerful 1:1 Clarity Call, we will work together to

  1. Create a crystal clear vision for the ideal life you will be living in your new, slim, sexy. confident body.
  2. Uncover hidden challenges that may be sabotaging your weight loss efforts and keeping you from getting the body you want.
  3. Leave this session renewed, inspired and finally ready to lose all the weight you want – once and for all. 

To claim your free offer Select a time slot that works for you. Give yourself about 45-90 minutes for the consultation.


Jerry Seinfeld Experiment: Don’t break the chain. Post #73.

Swiss Chard Recipe

Easy Swiss Chard Recipe – Superfood Chard with Cranberry, Ginger, Cumin and Cilantro.

Easy Low Carb Recipe, Fitness, Healthy Living, Healthy Recipes, Weight Loss Recipes, Weightloss

I created this Swiss Chard recipe after receiving my Viome superfoods list, which pretty much told me that everything I was eating was wrong. And I should eat a whole bunch of unknown foods instead. Viome tests for your gut bacteria from a tiny sample of poop and determines the kinds of food that will increase or support the good kinds of microorganisms inside your gut. I do not have any serious or debilitating underlying health conditions that I know of, but I still did the test to see what it finds out.

I developed this Swiss Chard Recipe for a contest in 2020, but it is time I bring it home to my own blog. This recipe indeed is a Superfood Powerhouse – Chard, Cranberry, Cilantro, Cumin, Turmeric.

Ingredients

  • Red and White Chard – 2 Large Bunches
  • Cranberry – Frozen (1/2 cup)
  • Garlic – 1 Tbsp, fresh minced.
  • Ginger – 1 Tbsp, fresh grated.
  • Cilantro – chopped for garnish.
  • Cumin – 1 tsp
  • Ghee – 2 Tbsp
  • Dried Red Chilies – 2 (optional)
  • Turmeric – 1/2 tsp
  • Salt: to taste
  • Black Pepper: to taste

Method

  • Step 1. Wash and Chop Chard (I used Red and White Chard). Chop the stems and leaves separately to get even cooking. I chop the stems 1/2 inch size and leaves about 2-3 inches
  • Step 2. Chop Cilantro finely for garnish.
  • Step 3. In the Inner Pot of Instant Pot Add 2 Tbsp of Ghee.
  • Step 4. Add Cumin and Dried Red Chilly. Break them up if you want.
  • Step 5. Next Add the Cranberry, followed by garlic and ginger and thicker stem (chopped) of chard.
  • Step 6. Add the Chard Leaves, Salt, Black Pepper and Turmeric.
  • Step 7. Put the Inner Pot inside the Instant Pot. And Set the Instant Pot to Steam, More, 0 Minutes and Venting Position. This helps evaporate all of the water and get you good dry consistency.
  • Step 8. When the Instant Pot beeps, Wait for about 5 minutes and Open the Pot and Stir and mix everything well – so all of that tartness of cranberry and spices are all incorporated well.

Serving Suggestions:

  • I make a vegetable Omelet with this. Crack open 3 eggs, mix steamed chard and make the Omelet.
  • Eat with a side of Garbanzo beans.
  • Eat as a wrap in buckwheat pancake.
  • You can also garnish with Sunflower seeds for crunch.
  • Eat with a side of grilled chicken, shrimp, roasted lamb or any other meats, if that is your protein of choice.

Variations for this Swiss Chard Recipe:

You can also add pitted olives and canned asparagus as well to this recipe in the end.

Also Swiss Chard, Red, White, Orange, Rainbow – Any Chard goes for this recipe. It is all good for you.

You can add Radicchio to this Swiss Chard Recipe. It is difficult to eat radicchio by itself because of bitterness. Cooking pretty much eliminates the bitterness of Radicchio. So it is a win-win.

Here is a Prep Tip for Radicchio

Make sure you soak radicchio in cold water for about 30min – 1 hour before using it in a recipe. Radicchio is another anti-inflammatory food, that you should eat regularly if you are managing any kind of chronic pain.


Why are Chard, Radicchio, Cranberry and Asparagus called Superfoods?

They may or may not be superfoods for you. This is from my personalized Viome recommendations. Viome Gut and Health Intelligence tests provide personalized nutritional recommendations to help address the root cause of inflammation, biological aging, and chronic disease. No affiliations, I am just a customer and believer in their science. Viome recommendations of an entire list of anti-inflammatory ingredients were right on, considering the constant pain I battle with as a result of Adult Idiopathic Scoliosis. – Story for another day! You can Learn more about Viome here

Chard as a Superfood

Chard contains kaempferol which is a flavonoid. Kaempferol is a flavonoid released following microbial metabolism. Kaempferol balances your microbiome, encourages growth beneficial to Lactobacillus and Bifidobacteria species, and inhibits the growth of harmful or pathogenic bacteria. Studies indicate that kaempferol decreases inflammation and benefits many biological systems including the gastrointestinal, hormonal, neurological, ocular and immune systems.

Cilantro and Cranberry as Superfoods


Cilantro and Cranberries contain flavonoids which are a class of polyphenols. Polyphenols are a complex group of many compounds released following microbial metabolism. Polyphenols balance your microbiome, encourage the growth of beneficial Lactobacillus and Bifidobacteria species and inhibit the growth of harmful or pathogenic bacteria. Research shows that polyphenols decrease inflammation and benefit many biological systems including the gastrointestinal, hormonal, neurological, ocular, and immune systems.

Cranberries and Chard also improve your Intestinal Barrier Health microbiome score.

If you like this recipe, you will also like these.

Health Benefits of Olives: Superfoods Snack #1

Immune Boosting Properties of Black Cumin Seeds. Superfood Spice #2

Chicken Guava Waldorf Salad | Healthy Recipes



What are some Superfoods that you know of? I would love to hear from you and add them to my diet.


Jerry Seinfeld Experiment: Don’t break the chain. Post #72.

healthy nutrition for weightloss

Ways to Lose Weight, An Excerpt from The Fun of Getting Thin. Wisdom from the Old Times.

Fitness, Healthy Living, longevity, Weightloss

A Best Seller by Samuel G. Blythe published originally in 1912

If you think there are some new groundbreaking Ways to Lose Weight, think again. There aren’t any. And reading this book from 1912 might change your mind. The author is funny, and he uses common sense methods to lose his big belly and documents it. So much for building in public! I love reading self-help and personal development materials from old times. and often discover gems like these. If you think Obesity is a new Problem and Keto is such a groundbreaking solution to it.

This quote on walking as a way to lose weight, still stands true. Our bodies were made for walking.

“Walk a little every day. If you have half an hour walk a mile. If you have an hour walk two miles. Don’t try to see how many miles you can walk in the half-hour or the hour, but take your time. Look at things as you go along. Be leisurely about it. When a man goes out for a walk and walks as hard as he can or does anything else in the shape of exercise as hard as he can he is subjecting himself to just as much nerve strain as he can subject himself to in any other way. Be calm about your walking, or whatever else you do.”

~An Excerpt from The Fun of Getting Thin

Similarly Gym Membership is amazing if you have a method to work out and you know what you are doing to build the right muscles. But if you are exercising to lose weight, you might actually be disappointed. Well – Unless you are actually planning to spend the rest of your life going to the gym.

Apparently, people knew way back, a hundred years ago that Nutrition – is what helps you lose fat and manage good health and weight.


Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.


Well here is Dr Samuel G. Blythe. Take a tour down the year 1911 and read this delightful excerpt about a Doctor’s journey from 250 lbs down to normal weight. His own common sense Way to Lose Weight and Keep it off.

On New Year’s Day, 1911, I weighed myself. I don’t know why, for I hadn’t been on a scale for two or three years. I set the weight at two hundred and thirty-five and it bounded up like a rubber ball; so I shoved it along to two hundred and forty and it still stayed up in the air. When I got a balance I found I weighed two hundred and forty-seven pounds. I was amazed! Also, I was scared; for it instantly occurred to me that if I had gone up to two hundred and forty-seven in two or three years from two hundred and thirty-five I should keep on going up if my manner of living didn’t change—and that presently I should weigh three hundred!

That two hundred and forty-seven pounds was a facer. I was forced to admit to myself that I was fat, disgustingly fat—too fat; and that I should get fatter! So I sat down and looked the situation in the eye. I recounted all my former efforts to get thin and discarded them one by one. I knew myself, and knew the ordinary diet proposition and the ordinary exercise proposition were not for me. I knew I was wheezy and that my heart was getting choked with fat; that there were great folds of it on me, and that it was up to me to get rid of it or quit and wait for the inevitable end. If it kept on I knew I should blow up some fine day. Besides, I was uric-acidy, rheumatic and stertorous and clumsy. I had about fifty or sixty pounds of poisonous junk wrapped round me, and I knew I should suffer for it in the end, though I didn’t feel it much and carried it with a fair assumption of lightness.

I was not an amateur at the game. I had been through the mill. I spent several days in going over the whole matter. It was reasonably simple, too, and needn’t have taken so much of my time; but I was protecting myself, you see, gold-bricking myself—trying to find a way out that would not deprive me of things I liked to do, of pleasures I wanted to enjoy. It was pure selfishness that dominated me and made me do so much figuring on a proposition I knew was contained in a sentence; but I did fight to hang on to the old way of living.

After each session of false logic and selfish hypothesis, I invariably came back to the same proposition, which is the only proposition—and that was: What makes fat? Food and drink. How can you reduce fat? By reducing the amount of food and drink—that is all there is or was to it. The only way to get rid of the effects of overeating and overdrinking is to stop overeating and overdrinking.

I went over my food habit. I was accustomed to eating a big hired-man’s breakfast—fruit, coffee, eggs, waffles, hot bread, sausage, anything that came along; and I heaved in a lot of it—not a little—a lot! I didn’t eat so much at luncheon, but I ate plenty; and at night I simply cleaned up the table. I wasn’t so strong on sweets and pastry, because I usually drank a few highballs during the day, and highballs and cocktails and sweets do not go well together—that is, the man who takes alcohol into his system usually does not care for sweets. Beer was one of my long suits too—Pilsner beer. I did like that!

I looked this food habit squarely in the face. I impaled the drink habit with my glittering eye. I knew I was eating about sixty per cent more than I needed or could use, and that I was drinking a hundred per cent more. I knew that nothing makes fat but food and drink. I knew excess of food will make any animal fat and I saw I had been eating freely of the most fattening kinds of food. I knew beer and liquor were made of grain, and that grain is used to fatten steers and cows and pigs. I refused to adopt a diet like any of those unpalatable ones I had experimented with, but the remedy was as plain as the cause. It was simple enough if I had the nerve to go through with it.

Inasmuch as an excess of food and drink make an excess of fat, it follows that the reduction in the amount of food will stop that fat-forming and give the body a chance to burn up the excess fat already formed. That was my conclusion.

Mind you, I reached that conclusion before I made any of my arguments; but I didn’t want to admit it as reasonable or logical, for I hated to give up the pleasures of the table and the sociability that came with the sort of drinking I did. I was trying to find a way out that would be easy and comfortable. And all the time I was getting fatter! The scales told me that.

This backing and filling and argument with myself lasted all through January and part of February. It took me six weeks to get myself into the frame of mind where I admitted the truth of my conclusion. I was no hero. I didn’t want to do it. I loved it all too well. I was as rank a coward in the beginning as you ever saw! It appalled me to think of restricting myself in any way, for I liked the pleasures that I knew I must forego. However, when I got up to two hundred and fifty pounds I sat down and had it out with myself.

“Here!” I said to myself. “You big stuff, you now weigh two hundred and fifty pounds! In another year or two you will weigh two hundred and seventy-five pounds! You are uncomfortable and heavy on your feet, and you are gouty and wheezy; and it’s a cinch you’ll die in a few years if you keep on this way. You know all this fat is caused by an excess of food and drink, and you know it can be taken off by a reduction in those fatmakers. Are you going to stick round here so fat you are a joke, uncomfortable, miserable when it’s hot, in your own way and in the way of everybody else, when, if you’ve got the will-power of a chickadee, you can get back to reasonable proportions and comfort merely by denying yourself things you do not need?”

All the old arguments obtruded. See what I should lose! Life would be a dull and dreary affair—a dun, dismal proposition. I admitted that. On the other hand, however, life would not be a wheezy, sweaty, choked-heart, uncomfortable proposition. I finally decided I would go to it. And I did.

My method may be utterly unscientific. I suppose it hasn’t a scientific leg to stand on. Still, it did the business. And I maintain that results are what we are looking for. The end justifies the means. I didn’t figure out a diet. I had a dozen of them at home that had cost me all the way from two dollars to two hundred and fifty dollars each. I didn’t buy a system of exercise. I read no books and consulted no doctors. What I did was this: I cut down the amount of food I ate sixty per cent and I cut out alcohol altogether! I carried out my argument to its logical conclusion so far as it concerned myself. I didn’t give a hoot whether it would help or hurt or concern any other person in the world. It was my body I was experimenting on, and I did what I dad-blamed pleased and asked no advice—nor took any.

Instead of a hot-bread—I have the greatest hot-bread artist in the world at my house, bar none!—waffle, sausage, kidney-stew, lamb-chop, fried-egg and so forth sort of breakfast, I cut that meal down to some fruit, a couple of pieces of dry, hard toast, two boiled eggs and coffee. I cut out the luncheon altogether. No more luncheon for me! I cut down my dinners to about forty per cent of what I had been eating. I diminished the quantity, but not the variety. I ate everything that came along, but I didn’t eat so much or half so much. Instead of two slices of roast beef, for example, I ate only one small slice. Instead of two baked or browned potatoes, I ate only half of one. Instead of three or four slices of bread, I ate only one. I didn’t deprive myself of a single thing I liked, but I cut the quantity away down.

And I quit drinking alcohol absolutely.

What happened?

This is what happened: Eating food is just as much a habit as breathing or any other physical function. I had got myself into the habit of eating large quantities of food. Also, I had accustomed my system to certain amounts of alcohol. I was organized on that basis—fatly and flabbily organized, to be sure, but organized just the same.

Now, then, when I arbitrarily cut down the amount of food and drink for which my system was organized that entire system rose up in active revolt and yelled for what it had been accustomed to get. There wasn’t a minute for more than three months when I wasn’t hungry, actually hungry for food; when the sight of food did not excite me and when I did not have a physical longing and appetite for food; when my stomach did not seem to demand it and my palate howl for it. It was different with the drinking. I got over that desire rather promptly, but with a struggle, at that; but the food-yearn was there for weeks and weeks, and it was a fight—a bitter, bitter fight!

When I went to the table and saw the good things on it, and knew I intended only to eat small portions of them, especially of my favorite desserts and my beloved hot-bread, I simply had to grip the sides of my chair and use all the will-power I had to keep from reaching out and grabbing something and stuffing it into my mouth! My friends used to think it was all a joke. It was farther from being a joke than anything you ever heard about. It was a tragedy—a grim, relentless tragedy! It was acute physical suffering. My body cried out for that same amount of food I had been giving it all those years. I wanted to give it that same amount. I have had to leave the table time and time again to get hold of myself and go back to the smaller portions I had allotted to myself. I liked to eat, you know.


Body Recomposition?

Looks like our man Sam here did not lose weight but started losing the inches.

Read more about body recomposition in this post A Slow Carb Meal Plan for Weightloss.


Nothing much happened for a few weeks, though the waistband of my trousers grew looser. Then a lot of excess baggage seemed to drop away all at once. I weighed myself and found I had taken off twenty-five pounds. Friends told me to quit—that I should overdo it. I laughed at them. I knew I was still twenty-five pounds too heavy and I was just getting into my stride. It is strange how men, and especially fat men, who haven’t the nerve to reduce* themselves, think a man must be sick if he takes off flesh. I knew I wasn’t sick. Indeed, I was just beginning to get well.

*Reduce – A common term for weight loss, used in the early 19th century.

By the end of three months I had taken off thirty-five pounds. It was coming off well, too. My face wasn’t haggard or wrinkled. I looked fit. My eye was clear and my double chin had disappeared. Also, I had conquered my fight with my appetite. I had won out. I was satisfied with the smaller quantities of food and I felt better than I had in twenty years—stronger, fitter—and was better, mentally and physically. After that it was a cinch. I kept along, eating everything on the bill-of-fare, but in small quantities. I didn’t vary my diet a bit, except for the eggs at breakfast. If I wanted pie I ate a small piece. If I wanted ice cream I ate a small dish. If I wanted pudding I ate some of that. I ate fat meat and lean meat and spaghetti, and everything else interdicted by the reduction dietists—only in small quantities! And I kept on getting smaller and smaller.

The fat came off from everywhere. I had been incased with it apparently. My waist decreased seven inches. A big layer of fat came off my chest and abdomen. My legs and arms grew smaller but harder. Even my fingers grew smaller. My excess of chin evaporated. And at the end of the fifth month I had taken off fifty-five pounds. I weighed then one hundred and ninety-five pounds, which is what I weigh today.

Every person, I take it, has a normal weight; and if that person gives his body a chance, and ill health does not intervene, the body will find that normal and stay there.

I take it that my normal weight, on account of my big frame and bones, is about one hundred and ninety-five pounds, at the age of forty-three. At any rate, it has stayed at a hundred and ninety-five since the first of last July, and in that time I have loafed for two months and ridden on Pullman cars for two other months, and have not taken any exercise to speak of; but I have maintained my schedule of eating and I have not taken any alcohol. I figure I can stay where I am indefinitely on that program—and that is my program indefinitely.

There are certain economic phases of a campaign of this kind that should be mentioned. It is expensive. Not one item of clothing, save my hat, socks and shoes, which fitted me last January is of the slightest use to me now. I didn’t get to cutting down clothes until I was sure I would stick. Since that time the tailors have had a picnic at my expense. My shirts were too big. Instead of wearing a seventeen-and-three-quarters collar, I now wear a sixteen-and-three-quarters. My waist is seven inches smaller. I even had to have a seal ring I wear cut down so it would not slip off my finger. While in the transition stage I looked like a scarecrow. My clothes hung on me like bags.

Since I have had my clothes re-made and new ones constructed I am an object of continual comment among my friends. They all marvel at my changed appearance. They are all solicitous about my health.

They do not see how a man can take off more than fifty pounds and not hurt himself. I do not see how he can keep it on and not kill himself.

They tell me I look like a boy—and I feel like one. I’m as active as I was twenty years ago. When I was in the mountains this summer, at an altitude of seventy-five hundred feet, I could climb slopes with no exhaustion that I couldn’t have gone fifteen feet up the year before. My mind is clearer; my body is better. I figure I have added a good many years to my life.

And all this time I have had everything I wanted to eat, but not all I wanted to eat until I got myself readjusted to the new system. I missed the alcohol at first, but that is all over now. It was a part of the game and I used to think a necessary part. I have cured myself of that delusion. If there is a thing on earth the matter with me the ablest doctors in this country can’t find out what it is. I am a rejuvenated, reconstructed person, no longer fat, aged forty-three—and the White Man’s Hope!

As to the exercise end of it, there wasn’t any exercise end. It happened that I met a man last March when I was in the first throes of this campaign, who had made some study of the human body. I liked him because he was modest about what he knew, and not a faddist. We talked about exercise. He told me one thing that stuck. He said: “Walk a little every day. If you have half an hour walk a mile. If you have an hour walk two miles. Don’t try to see how many miles you can walk in the half-hour or the hour, but take your time. Look at things as you go along. Be leisurely about it. When a man goes out for a walk and walks as hard as he can or does anything else in the shape of exercise as hard as he can he is subjecting himself to just as much nerve strain as he can subject himself to in any other way. Be calm about your walking, or whatever else you do.”


You might also like this post on Health Benefits of Walking.


Nature Walk for Weight Loss

Formerly it had been my custom to plug out after breakfast and gallop three or four miles as hard as I could and then go to work. I cut that out. I walked an easy, leisurely mile or two miles, looking at the trees and flowers and watching the people and looking into shop windows, and I got a lot of good out of it. Then it grew hot, and I cut my walking to half a mile or so down to my office in the morning and back at night. Occasionally, after dinner, I would walk a couple of miles. This summer I went fishing and tramped about some, but not much. In reality, I had no scheme of exercise, and I took little. I didn’t need it. I didn’t have masses of food and drink in me to be burned up. I was normal.

As I said, I suppose all this is absurdly unscientific—and I don’t give a hoot if it is. It worked for me. I don’t know whether it will work for any other person on this earth. Nor do I care. If you want to try it on, provided you are fat, here are the specifications: I assume it is an axiom that we all eat too much. I know I did—about sixty per cent too much.

Still, I guarantee nothing.

I make no claims.

I have set down the facts; and the only warning, advice or admonition I have to give is that any person who makes up his mind to try this method and thinks he isn’t in for the hardest struggle of his life would do well not to try.

This isn’t a frolic.

It’s a fight.


I really hope you enjoyed this excerpt as much as I did. I also realize that nothing has changed since 1912 in regards to how weight loss actually works. Proper Nutrition helps you maintain a healthy weight. Exercise is over-hyped to promote the memberships to the Gyms. Your well-meaning family and friends will always discourage you from weight loss. And that You-Do-You. You do what you feel is right for you.

Rule #2 : Do not Die. Try to live healthier and longer.

Choice is yours.


BOOK YOUR FREE CLARITY CALL TODAY To Learn Wisdom From The Old Ways to Lose Weight. The Free Calls WILL NOT BE FREE FOREVER.

*** If you are still seeing availability, it is because I have opened some free spots. SPOTS are limited and getting booked fast because people apparently make resolutions every new year. **

During this powerful 1:1 session, we will work together to

  • Create a crystal clear vision for the ideal life you will be living in your new, slim, confident body.
  • Uncover hidden challenges that may be sabotaging your weight loss efforts and keeping you from getting the body you want.
  • Leave this session renewed, inspired, and finally ready to lose all the weight you want – once and for all.

Jerry Seinfeld Experiment: Don’t break the chain. Post #71.

Health Benefit of Walking, High Intensity Interval Training, HIIT, Martin Gibala, Five Minute Exercise, One Minute Exercise

Health Benefits of Walking

Children Health, Fitness, Healthy Living, Lifestyle, longevity, Self Care, Weightloss

Health Benefits of Walking? Yes. The forgotten art of walking in our busy desk jobs. And with a good side effect of improving physical and mental health. Walking does not require special equipment. Put on your shoes, weather-appropriate clothes, and off you go. You cannot get it wrong. You have been walking a long time!

What I learned from walking Over 1000 Miles in a Year?

Turns out, In the School Year 2018-2019 I walked between 2-3 miles every weekday and even more hiking and traveling during the weekends and holidays. I had been eating well, had time to work out as well as hiking, and traveling as much as I could already. I had no special challenge or motivation to walk 1000 miles or run, or however goal setters do their thing.


Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.


Why I wanted to do “something”?

Well. I did not. Apparently, it just so happened that I walked that much. This post is a retrospective. I was looking back at my Apple Health data while cleaning up an old iCloud backup and Apparently, I may have walked a total of 1000 miles in the school year of 2018-2019, and possibly continued the trend until the lockdown started in March 2020.

How exactly did I make it happen, then?

 I did not set a goal that I will start walking every day. I am sure If I had set one, I would have not stuck to it. And then blamed myself for failing, as humans do. Turns out, I was told by my chiropractor to wear this brace and walk at least 20 minutes every day in order to manage my chronic back pain. My son’s school is exactly 15 minutes of a leisurely walk away from home. And we are also in the walk zone for school. Hence it was a no-brainer. I was getting over an hour of walking every single school day. 30 minutes for the drop off in the morning, and 30 minute in the afternoon for the pickup.

My walking routine on school days

I would put on my walking brace in the morning, drop off the kids and walk back home. Repeat in the evening, for pick up from school. Our walk to and from school was our own “Mommy and Me time”. We chatted about the mundane and important things in life without phone screens or distractions. We learned mnemonics, elements of the periodic table, multiplication and division flashcards, and planned movies nights, pizza nights, or what sports to learn next season. We talked about such esoteric things as God, The Power of Belief, Happiness of the Pursuit, and the Pursuit of Happiness.

I can perhaps write a whole entire book about our walks to school! May be I should.

And as my Chiropractor had promised, walking in the brace indeed helped manage the back pain better. Within a few weeks of walking, the back pain was a thing of the past.

You have been walking for a long time. You got this!

you cannot mess this up.

What I learned about habit formation and achievement?

Everyone knows the hardest step is the starter Step. Get your first step out the door. If you are trying to build a routine for walking every day, Just take the starter step.

Your habit recipe idea #1.

After I eat dinner, I will put on my walking shoes. And then do a high 5! To celebrate that you Indeed, put on your walking shoes instead of slouching in front of TV. It is entirely up to you, if you want to take off the shoes and go back to watching TV now, or you might as well go for a walk, since you have the shoes on!

Your habit recipe idea #2.

Another recipe could be.

After turning off my work computer for the day, I will walk to the mailbox. (Don’t forget the celebration, when you do the habit.). Perhaps walk a little more, around the block or walk back home from the mailbox. It is entirely up to you.

Bonus points: If you have not read the tiny habits book yet, you should get it here.

Now with exercise and working out, one might feel awkward – about how good your form is, how you look, or if those gym clothes look good over your big computer belly.

However, with walking, you have no excuses. You can simply go out for a walk. Or Walk around the home.

Beside you do not have to pay for a membership to walk.

What else did I learn from my walking habit?

I found that having a set route and routine – going to and from school at the designated drop-off and pick-up times is what helped me accomplish this feat, that I had not even set for myself. I exactly knew how long it takes, how far I will be walking and there was no friction to dampen my willingness to go out for the walk to school.

It never felt like an exercise or anything “extra” I had to do. It was routine!


Also, check out some of the other useful posts about movement – Have You Heard About 5-Minute Exercise? or this one On Exercise | Diet, and Health.


These are some of the other places I walked around when school was out.

The point of the story is……

If you are trying to start walking 1. Take the first step. 2. Walk to the mailbox. 3. Find a set route and routine 4. Find new places to explore – waterfalls, creeks, wildlife, and seashells to discover.

There’s no right or wrong way to do this. It’s up to you. It could be hiking a trail. It could be walking to the store, or it could be running a half marathon.


Alright. Alright. Much Ado About Walking. I am sure no one needs any more Convincing.

Conclusion: What exactly are the health benefits of walking?

I discovered today that I accidentally walked 1000 miles one school year. And that triggered this post.

Personally that year I managed my back pain. It went down from a 7/10 to 0/10 within the weeks that I started my daily walks to school.

My weight hovered around 120-126 lbs. Since March 2020 when the lockdown began and schools were out, I did gain weight and I weigh between 130-135 lbs. I am 5′ 4” and I am probably more OK at 126Lbs than at 135!

Walking was my me-time. Or Mommy-and-me time for me and my son. It was therapeutic since I almost never get time to sit and meditate longer than a few deep breaths.


Take a look at this study that shows that walking has many health benefits on fitness, resting blood pressure, blood pressure control, weight loss, preventing depression and cardiovascular diseases.


Jerry Seinfeld Experiment: Don’t break the chain. Post #53.

health benefits of Olives

Health Benefits of Olives: Superfoods Snack #1

Fitness, Healthy Living, Healthy Recipes, longevity

Straight to the point, What are some Health Benefits of Olives? Should you include Olives in your everyday diet? Olives contain unsaturated essential fatty acids that promote a stable gut microbiome. They increase microbial diversity and beneficial butyrate-producing bacteria. Butyrate is anti-inflammatory and promotes a strong gut lining by tightening the junctions between cells. It has been reported that essential fatty acids nourish your brain, enhance gut health, and decrease inflammation.

Every day I see someone asking me – How do you use this or that in a recipe? How much Olives should I eat? And as far as Olives are concerned – Just eat 10-12 by itself straight from the jar. I occasionally add it into the salads, but most of the time I use it as a snack.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

What are some other health benefits of Olives?

Olives are great for fat-loss and increasing muscle mass. In this short-term (one-month) dietary intervention study a group of 25 middle-aged people were asked to eat 10-12 Olives per day. The study demonstrated an anti-inflammatory and anti-oxidant effect of daily consumption of green table olives. It also found that the subjects reduced the fat mass and increased muscle mass in a month.

Don’t have Olives on hand, add to your shopping list here:

It is no surprise that the Mediterranean Diets are known for good health and longevity. It is one thing living long, and whole another level of awesome living healthier longer. Slow down and Eat like Italians! They know something that a quick-fast-food culture in modern-day cities do not.


How to use Olives in Recipes?

  • Eat Olives as a Snack. 10-12 per day is sufficient.
  • Top your cheat day Pizza with it.
  • Top your breakfast toast with it.
  • If you are fancy, add it on that charcuterie board
  • Top your Salads with Olives
  • Add it to Pasta and Pesto
  • Use it to accompany a dry-red wine
  • Eat it as a side for any protein – chicken, fish, steak.

If you really want to use Olives in a recipe, try it in this Chicken Guava Waldorf Salad | Healthy Recipes or add it to this Quinoa Recipe with Almond and Pistachio.

As for me, I will continue to eat them as snacks by a tiny bowl ful.

But really, seriously

EAT OLIVES AS SNACKS.

Have you seen my Desk Job Weight Loss Guide yet? It gives you easy to use weight loss techniques that help you lose weight, even if you have never lost weight ever despite trying all kinds of diets and exercises.


And for your tiny dose of fun today!

Meme from the internet.

Jerry Seinfeld Experiment: Don’t break the chain. Post #51.

children and their addiction to desserts

Feeding Our Children | Train them young

Children Health, Fitness, Healthy Living, Healthy Recipes, Weightloss

From a 1894 book titled The Care and Feeding of Children

written by Dr L. Emmett Holt

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Are we feeding our children unhealthy foods, way too young?

In the year 1894, when life, times and food were much simpler than the present-day A Pediatrician Dr. L. Emmett Holt M.D., L.L.D. wrote a book called The Care and Feeding of Children. This book was a perennial bestseller for over 50 years.

Dr Holt was the Professor of Diseases of Children in the College of Physicians and Surgeons at Columbia University.

And it looks like if you follow this blog, you will be hearing a lot more from this wise old Doc. Because for the most part his advice holds the test of time, more than 125 years later.

Enter Dr L. Emmett. Holt

What desserts may be given to young children?

Mistakes are more often made here than in any other part of the child’s diet. Up to six or seven years, only junket, plain rice pudding without raisins, plain custard and, not more than once a week, a small amount of ice cream.

What should be especially forbidden?

All pies, tarts and pastry of every description, jam, syrups and preserved fruits; nuts, candy and dried fruits.

Does a “little” (dessert) do any harm? Yes, in that it develops a taste for this sort of food, after which plainer food is taken with less relish. Besides the “little” is very apt soon to become a good deal.

Does not the child’s instinctive craving for sweets indicate his need of them?

That a child likes or craves sweets is the usual excuse of an indulgent parent. Every child likes his own way, but that is no reason why he should not be trained to obedience and self-control; a child’s fondness for sweets can hardly be considered a normal instinct. As a matter of fact, supported by everyday experience, no causes are productive of more disorders of digestion than the free indulgence in desserts and sweets by young children. It is a constantly increasing tendency, not easily controlled as a child grows older; and in early childhood, the only safe rule is to give none at all.


Are fruits an essential or important part of the diet?

They are a very important part and should be begun in infancy. They are particularly useful for the effect they have upon the bowels. It is important that they should be selected with care and given with much discretion, especially in cities. In the country where fruit is absolutely fresh, a somewhat greater latitude may be allowed than is given below.

What fruits may safely be given to children up to five years old?

As a general rule, only cooked fruits and the juices of fresh fruits.

What fruit juices may be used?

That from sweet oranges is the best, but the fresh juice of grape fruit, peaches, strawberries and raspberries may also be used.

What stewed fruits may be given?

Stewed or baked apples, prunes, pears, peaches and apricots.

What raw fruits are to be particularly avoided with young children?

The pulp of oranges or grape fruit, also cherries, berries, bananas and pineapple.

What precautions should be emphasized regarding the use of fruits?

That they should be used with greater care in hot weather and with children who are prone to attacks of intestinal indigestion.

What symptoms indicate that fruits should be avoided?

A tendency to looseness of the bowels with the discharge of mucus, or frequent attacks of abdominal pain or stomach ache.

Is there any special choice of meals at which fruit should be given for feeding our children?

The fruit juice given early in the morning, upon an empty stomach, works more actively upon the bowels than if it is given later in the day.

It is not, as a rule, wise to give cream or milk with sour fruits. Usually the fruit is best given at the mid-day meal, as a dessert, at a time when no milk is taken. It is in all cases important that the quantity of fruit should be moderate.

What besides water and milk should a child be allowed to drink and what should be forbidden?

Tea, coffee, wine, beer and cider in all quantities and in all forms should be forbidden to young children below puberty. Cocoa which is made very weak, i.e., almost all milk, is often useful as a hot drink. Lemonade, soda-water, etc., should if possible be deferred until the tenth year. A free indulgence in things of this kind should never be permitted with children of seven or eight years.


Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Jerry Seinfeld Experiment: Don’t break the chain. Post #31.

picture by dawson hunt perkins

On Exercise | Diet, and Health

Fitness, Healthy Living, Healthy Recipes, Weightloss

Diet and Health by Lulu Hunt Peters

I discovered this old weight loss book called Diet and Health written by a Doctor Lulu Hunt Peters in 1918. A lot of dated advice. She eats a lot of carbs, bread, and such – but in those times I am sure bread was made of just the honest old grain of wheat and not the heavily genetically modified, over refined, enriched, and fortified with all kinds of chemical formulas. So that advice probably stands the test of time only if you grow your own wheat (read ancient wheat grain such as Einkorn) and make your own bread. However what she talks about exercise still holds true to this day. Read on for super fun exercise routine and lots of chuckles.

Enter Dr L.H.P, An Excerpt from her book Diet and Health

Note: Illustrations by Dr. L.H.Ps nephew Dawson Hunt Perkins

It is practically impossible to reduce weight through exercise alone unless one can do a tremendous amount of it. For the food that one eats is usually enough to cover the energy lost by the exercise.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

However, exercise is a very important feature of any reducing program; not because of the fat that is burned up in the exercise—and there is some burned—but for the reason that it is necessary to keep one in a healthy condition. The muscles, the internal organs, the bones, the brain, are all benefited—in fact, the entire system.

The exercises described hereinafter will help make you fat or thin, and they will keep you supple, graceful, and light on your feet, so that when I tell my husband that he must dance with you, Madam, he will not say, “Nothing stirring,” and when you, Professor, ask me to dance, I will not curse the day I was born.

If you have not been accustomed to exercise, I warn you to take up only one or two at a time and do each one a few times only. You will be atrociously sore, and you will realize that you have muscles of which you wotted not.

However, persist, if you are sure there are no organic reasons why you shouldn’t—such as a weak heart. (In case you are very much overweight, I think it advisable to wait until you have reduced somewhat.)

It is splendid if you can belong to a gymnasium or to a physical culture class, but ten to fifteen minutes’ systematic daily exercise practiced with vim, and each set followed by deep breathing, will do more good than a gymnasium spasmodically attended. Brisk walking with a long stride isn’t so bad; in fact, if taken with a very long stride it will twist ‘most every organ you have in your body.

There are hundreds of exercises you can take. If you will notice little rascal’s illustrations you will find many good ones. Those illustrating the beginning of this chapter are excellent.

If possible, it is best to take the exercises on arising in the morning, but if you have a household to care for you may not be able to do so. For those who have to do their own work, it may be well to do the work first. You can do it in half the time if you plan it carefully and speed up. (This advice is not for my thin friends; their speedometers register too high already.) It does not matter so much when the exercises are done as that they are done, and done every day for the rest of your life, with the possible exception of two or three days a month. Gallstones, permanent stiff joints, and other little things like that will have a hard time forming.

(The services of my noted artist I was able to obtain with great difficulty, as he was engaged in the more important work of making a swagger stick. I finally secured him by the promise of an ice cream cone and twenty-three cents to go with his two cents so that he could buy a Thrift Stamp. He is given due credit on the title page.)

My Exercises

These exercises executed with vim, vigor, and deep breathing between each set—will take ten to fifteen minutes. Re-read my warning

1. Feet together, arms outstretched, palms up, describe as large a circle as possible. Fine for round shoulders and fat backs. Do slowly and stretch fifteen times. Smile.

2. Arms outstretched, swing to right and to left as far as possible at least 15 times each.

Important! Keep Facial Expression Throughout as per Artist’s Idea


3. Bend sideways, to right and left, alternately, as far as possible at least 15 times each.

4. Revolve the body upon the hips from right to left at least 10 times, and left to right the same.

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5. Bend and touch the floor with your fingers, without bending your knees, at least 15 times.

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6. Knee-bending exercise, at least 15 times. This is hard at first.

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7. Hand on door or wall, swing each leg back and forth at least 15 times. To the side 15 times. Turn head, raise arm, and tense both.

8. Step on a chair with each foot at least 10 times. This is good for calf and thigh muscles. After a while, you won’t look as though you needed a derrick to get onto a streetcar.

9. Arms on sides of chair. Come down and touch abdomen. Fine for back and abdomen. Fifteen times.

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10. Brush hair vigorously at least 200 double strokes all over the head, N.S.E.W., using a brush in each hand.

(Military brushes are best. If you can’t purloin a set of your husband’s, two ordinary brushes will do.) Now shake out the loose dandruff. This is one of the best exercises and must not be omitted, for it accomplishes two purposes. It is a good arm and chest exercise, and it gives a healthy scalp absolutely free from the dammdruff.

***It Has Been Called to My Attention that Bone Back Brushes Should Not Be Used by Some; i.e., There Is Danger in Affinities***

NOW

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This for a few minutes, followed by this, the hot preferably at night.

No Jokes today because this entire post is hilarious. Adding a last bit of fun. The author concludes the book as follows.

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All the characters in my book are friends of mine. Perhaps you had better substitute were for are.
Dear Enemy Unimmortalized

All the characters in my book are friends of mine. Perhaps you had a better substitute were for are. There was one woman mentioned in my original manuscript and my husband said what have you put her in for Pattie? (a corruption of Pettie, an H.moon hangover) she is no friend of yours: she knocks you. And I said loftily like,

I want you to know Ijit (the corruption of Idiot, also an H.moon hangover) Although, I am above personalities she is prominent and besides she is fat especially in the feet and head and she doesn’t know it and he said that doesn’t make any difference you do not have to immortalize her and I said I would look up the authorities on the subject and he said he was authority enough and I said I would see what the other authorities said anyway and I did and I found one most eminent that said you should love your enemies but none that said you should immortalize them so I said I’d drop her and he said he should say so and so I did.

I would see what the other authorities said anyway and I did and I found one most eminent that said you should love your enemies but none that said you should immortalize them

Lulu Hunt Peters, A.B., M.D. in her book Diet and Calories

Hope you enjoyed the excerpt.

Try out the exercises from here for some literal fun and frolic. While we are at it, do not miss this post about what exactly is the minimum effective does for exercising? Have You Heard About 5-Minute Exercise?

Remind me to write about 200 brush strokes on hair and scalp another day. I personally think there is some wisdom in that advice, and exercises look great too. I might actually try them tomorrow!

Jerry Seinfeld Experiment: Don’t break the chain. Post #29.

Bok choy Recipe

Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce.

Easy Cooking, Easy Low Carb Recipe, Fitness, Healthy Living, Healthy Recipes, longevity

I am going to go straight to the Bok Choy recipe because this is how I like to read the recipes myself.

Ingredients:

[For 2 Servings]

3-4 bunches of Cleaned and Washed Bok Choy, Trim it at the root to get individual leaves, 2-3 cloves of garlic, peeled and minced. 1-2 Green chilly peppers, A Tbsp of Hoisin Sauce, A Tbsp of Olive Oil, Salt and Pepper, Optional – Sesame seeds to garnish.

Here is how you cook Bok Choy:

I use a 14” Cast Iron Skillet, but use any pan you have in the kitchen that would fit the ingredients. Heat the Skillet. Add Olive Oil, followed by Garlic, Peppers, Bok Choy, And the rest of the ingredients. Stir Fry for 2 minutes. Cover the pan and turn off the heat. Leave it alone for 5-10 minutes. Mix again before serving.

Eat with a side of proteins – Chicken, Mushrooms, Beans. Skip the Carbs.

But first my standard medical disclaimer only because I eat what I eat for a reason, beside the love of food itself.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Bok Choy and similar cruciferous vegetables are nutritious, delicious, low carb, and really easy to cook. They taste great and really require no special skill to cook. If you are eating for weight loss this is a great vegetable to add to your diet.

If you do not have a good pan or skillet, it is the perfect time to invest in a cast-iron skillet. This is the one I have for about 3 years and it has made all of the other pans in my kitchen redundant. Lodge Cast Iron Skillet


My kids have 3 Parakeets who are addicted to their millets and grains. I offer them fruits and vegetables every day but they almost always refuse to even taste it. I was totally surprised at how much they love their Bok Choy.

Bok Choy Nutrition

This sent me on a quest for Bok Choy Nutrition on USDA and Google Scholar websites. And here is what I found that A Cup of Bok Choy contains Calcium, Magnesium, Phosphorus, Potassium, Sodium, Vit C, A, K, and Folate, along with trace amounts of many other essential micronutrients. And all this goodness for 9 Calories (If you are the Calorie Counting types). Source


“I say, I wonder what’s going to happen exciting today?”

Piglet. In Winnie the Pooh. by A.A.Milne

Have you seen my Desk Job Weight Loss Guide yet? It gives you easy to use weight loss techniques that help you lose weight, even if you have never lost weight ever despite trying all kinds of diets and exercises.


And random joke of the day!

What do Kim-Jong-Un and Bok-Choy have in common? Both are Korean Vegetables. bwahahaha

~Do not know the Author. I have no idea who writes these jokes.

P.S. Want to book time with me to talk about Productivity, Weightloss, Stress Management, or anything related to Health and Wellness? I open some spots every now and then. Find a spot on my calendar here: Talk to Sharfunnisa


Jerry Seinfeld Experiment: Don’t break the chain. Post #23.