where does the fat go when you lose weight

Where does the fat go when you lose weight?

Healthy Living, Weightloss

Ever wondered, where does the fat go when you lose weight? If you are still reading this blog, you are in for a chemistry lesson in the metabolic process of weight loss, and fat burning. If you have been “dieting” and “exercising”, counting macros and calories, and believing in that math (or myth) of Calories In, Calories Out. You may be led to believe that the fat converts to energy when you exercise. Well I came to find out a long time ago that is not true. I am just not sure why I never wrote about this, until now.

So here goes the TLDR version. When your body starts burning the fat, it expels excess fat in form of carbon dioxide and the fat cells shrink. So you theoretically “breathe out” the fat while burning it.

Misconceptions about Fat Burning

Check out how mis-informed doctors, dieticians, and personal trainers were about fat burning. Look at their responses to this question “When somebody loses weight, where does it go?” (Correct answer CO2).

where does the fat go when you lose weight
Source BMJ 2014;349:g7257

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.


The Science of Fat Burning

This study was published in 2014 by Robert Meerman and Andrew Brown in 2014. And they did some pretty cool calculations to show exactly how fat burning works in numbers. Very Simply speaking – When somebody loses 10 kg of fat (triglyceride), 8.4 kg is exhaled as CO2. The remainder of the 28 kg total of CO2 produced is contributed by inhaled oxygen. Lungs are therefore the primary excretory organ for weight loss.  Losing weight requires unlocking the carbon stored in fat cells!  

Where does the fat go when you lose weight?
BMJ 2014;349:g7257

Before there is fat burning, there is another secret quick win.

Lose That Water Weight

And You can do this by drinking a lot of water. We usually go for a muffin instead of water. And hence we are constantly dehydrated. When you do not drink enough water it forces your body to store water. Which makes you feel and look bloated.

So, easy peasy – just the way I like it. When in doubt drink water. When hungry, drink water. Drink water before a meal. Drink your “Weight” out!! I talk about this in more details here – Hydration Matters: Drink More Water.

The Weight You Want to Lose

Now that you have lost the water weight, next comes the “Fat” you want to burn. And as you learned above – When your body starts burning the fat, it expels excess fat in form of Carbon Dioxide. Hence you burn fat simply by existing. You exhale out the Carbon Dioxide while you are living (breathing). And the fat cells shrink.

Is Counting Calories the Answer?

The question now becomes how can you accelerate the fat burning. An average man needs 1500 calories per day to live, and a woman needs 1200 calories. However counting the calories itself for simplicity’s sake is alright, but what is even more important than that is where your calories are coming from?

You can get those 1200 (or 1500) calories from the unhealthiest white bread made out of all-purpose wheat flour or processed foods (which literally gives you no nourishment and lots of chemicals for your digestive system to process.)

Or you can get those calories from Healthy and Nutrition Dense foods, herbs, spices. These foods not only give you nourishment in many different ways, but they also give you a long and healthy lifespan.

Every one is getting older. You might as well age as healthy as you are able to.

So how can you apply this information for weight loss?

You could DIY Your weight loss using the methods I talk about here – Easiest Way To Lose Weight & the Quest For a Permanent Weight Loss Solution

And while I do not want you to go crazy about counting and tracking calories and foods, I want you to care about measuring your weight and waist Importance of Weights and Measurements – Quantified.

It takes a tremendous amount of Exercise to burn small amounts of Calories. Hence Exercise is definitely not the answer.

Physical activity as a weight loss strategy is, therefore, easily foiled by relatively small quantities of excess food.

BMJ 2014;349:g7257

And follow this powerful lesson on micro workouts No Time to Exercise? Learn about The 5-Minute Exercise here. Or consistent every day walking Health Benefits of Walking.


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.


Funny, Not True. One would wish the Fat Burning Math was this easy!

Robert Meerman says in this study – For comparison, a single 100 g muffin represents about 20% of an average person’s total daily energy requirement. Physical activity as a weight loss strategy is, therefore, easily foiled by relatively small quantities of excess food.

Jerry Seinfeld Experiment: Don’t break the chain. Post #106


Easiest Way To Lose Weight

Easiest Way To Lose Weight & the Quest For a Permanent Weight Loss Solution

Health & Beauty, Healthy Living, Weightloss

Everyone wants an easy button – What is the easiest way to lose weight? I wrote this post a long time ago, originally because I kept getting asked in my free-discovery calls in many formats – Can I lose 10lbs by this summer? to Can, I lose 120 lbs. this year?

On digging deep, it turns out there is a lot of underlying self-criticism, and blame (blaming the willpower, or family members, or upbringing), and also sadly the – I am not good enough. I am not motivated enough excuses. I know, I know you want fast weight loss. But I am also sure that is the rabbit hole you have gone down before – Set up a massive goal and then felt like a failure.

Do you have any of these excuses? 

Do you think that a successful weight loss regimen requires you to stick to your diet plan?

Or perhaps you do not have time to cook? Or Your excuse is that your family only eats sandwiches and unhealthy Pizza and take outs.

Too overwhelmed by work, life, kids, family to meal prep and exercise?

Or you do not really have a lower calorie meal plan or an expert weight loss exercise plan. Or you do not know how to eat to lose the layers upon layers of unhealthy fat that have crept up on you from the years sitting at your desk job on a computer followed by Netflix and Chill at home.

Can I lose 20 lbs by this summer?

Here are some keys to successful weight loss. Things and Ideas easy enough that you could implement right now. Get started on a healthy lifestyle and a get a happy body and when you are healthy, energized and feel awesome at all times, you could lose weight easily and effortlessly. You will effortlessly have a healthy body weight.

Rule # 1Diets do not work. A healthy lifestyle is a choice. You need to “want” to be healthier and make the first step towards that change. If you do not know what to do Download this free Guide here.

Start believing and hence behaving like a healthy person and you will be making right choices about your self.

This process I describe below will get you slow and sustainable results and you will see those layers of fat will start melting off and healthy muscles and abs showing before you know it.

If you have forever been on crash diets and expensive gym memberships or part of some Keto, Whole 30, Manic 80, Paleo, Weight watchers and Jenny Craig band wagon or worst yet some unhealthy supplements, meal replacements, you probably know some or more ways to lose weight.

All of them are probably correct, and were designed from a place of true service. 

The only fault I see is – They blame it on you, when you fail. And you go down the rabbit hole of looking for yet another diet, gym or exercise video – Only to crash diet and lose/gain weight again.

Four Questions to determine if a weight loss program will work for you and get you successful and permanent weight loss?

However if none of those have worked for you and have left you feel confused, consider answering following questions:1. Is your healthy-eating program based on Science? Or is it just the new fad diet, promoted by a celebrity or your friend that just started this MLM side gig and has her pictures pasted on luxurious vacations all over social media.2. Can you follow the principles for rest of your life? So if you buy into a meal replacement shake or a Plexus, Arbonne or Pruvit – Is this something you will do for rest of your life, or are you just doing it temporarily?3. What this program suggests you to eat and do, would you have your children do it with you? Is the supplement, or meal replacement safe for your kids or has ingredients that makes it unsafe?4. When you talk to your coach about losing weight, Is the first thing that they suggest an artificial supplements, not real food?You perhaps know the right answers to all the above questions.

Your weight loss will most likely be temporary if you buy into fad diets and exercise programs.Instead of getting on a weight loss program, learn the way to eat healthy and nourish your body, that you can train yourself to do for the rest of your life with your family and your children.Learn attitude, lifestyle and behaviors of a fit person and you will never have that spare tire around your belly ever again.

11 Rules to lose weight and keep it off forever:

** I do not know why Eleven. But stay with me …

  • Design your Environment. Give away all the junk food (processed bread, sugar, chips, cold drinks, boxed, microwave dinners, cakes, cookies and sodas). I talk about Super Fridge here. What is in your refrigerator?
  • Grocery Shopping. Buy fresh meats, vegetables, nuts and dairy. Along with canned black beans, lentils or any beans of your choice really. *Beans are healthier carbs as compared to the breads and rice, so this would satisfy your carb cravings. Buy some berries, papaya, pineapple and apples. Lemons and Oranges are good to have too. Always a great idea to buy pre-cleaned, pre-cut vegetables. Here I discuss A Slow Carb Meal Plan for weight loss.
  • Upgrade your skill. If you have no idea how to cook, then get some recipes from this blog. This post on morning routines demystifies breakfast. Energizing Morning Routines Part 1 – Breakfast
  • Golden Rule: Always Eat until full and make sure you get about 25–30 grams of protein every meal and fill up rest of your plate with veggies. Also Mama was right. Chew your food a 30 times. 
  • Drink a lot of water. If you are a list or calendar person, Put a reminder on your calendar to drink 8–10 glasses of plain filtered water every day. If you are the one that snoozes the reminders and ignore the alarms, then build tiny habits* – After I finish breakfast, I will fill a water bottle and put it on my work desk. Or After I reach work, I will fill a water bottle and put it on my work desk. Lastly – If you cant drink plain water add some berries and sliced up lemon to make great tasting infused water.  I also talk about tiny habits in this post. Greatest Productivity Hack – Do not break the chain and What has habits got to do with it?
  • Tracking your weights and measurement is the only boring activity you may have to do periodically. After all this is the only way to know if you are losing weight or not. I talk more about this here. Weights and Measurements Quantified.
  • Lastly Remember to be more kind and forgiving to yourself. If it took you years to put the weight on, don’t expect to lose it in 2 weeks. Slow and Steady is better than on-again, off-again dieting and weight training.
  • Do not underestimate the power of sleep and rest. You need to get your 6-8 hours of sleep. I probably sleep more! If you have a wearable that tracks sleep, figure out if you indeed have a good quality sleep. ***Reminder to self: Write an article about sleep next.**
  • Enjoy the process of your life changing habits. Learn to celebrate every thing and cultivate happiness by means of tiny habits, instead of celebrating with sugar and food.  Express gratitude for a healthy, happy body and family every single day and watch it become healthier, happier and stress free while shedding those fat cells off.
  • Have you seen this post about 5 minute exercise. This may be a great way to add a boost to your weight loss plans. Or change it to 11 minute exercise per day for longevity as per the recent studies. Run, Just Dance, Play Basketball or Catch with kids. There are many options. 
  • Ha. So it looks like there is not really any Rule #2, 3, 4 … but I guess that is how it is. There is only 1 Rule – Diets do not work. Just live a healthy, simple, decision free life style every day and you will never have to diet or join a gym again!

Book your free 1:1 Clarity Call now

Ready to book your Free 1:1 Clarity Call with me so you can be finally thin forever? 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 Click the Button Below. Give yourself from 45-90 minutes for the consultation. 

If you do not see any open spots, email me at sharfunnisa@deskjobweightloss.com and I may open up a free spot for you, if I have availability or cancellations. 


Jerry Seinfeld Experiment: Don’t break the chain. Post #82.

Mexican food

That Burrito Bowl: What is the best restaurant food for weight loss?

Healthy Living, Healthy Recipes, Lifestyle, Weight Loss Recipes, Weightloss

What is the best restaurant food for weight loss? You ask. When you are trying to eat healthy and are too busy to cook, a trip to Chipotle, Qdoba, and other local Mexican restaurants is the best choice. And no, I do not own any stock in Chipotle. I love their food as well as their commitment to natural meats and sustainable agricultural practices. Neither I am from Mexico, unlike Avocados,

If you are still reading this I am sure you love your chipotle burrito bowls. Or you have tried all kinds of diets to fight that computer-generated belly. Ha, let’s call it that because in some way you can attribute it to sitting in front of your computer. I have definitely read about all of the diets too, if not tried them. And I am sure all of them work.

How to Optimize your Mexican food for weight loss?

What the “diets” do not take into account sometimes is real life. Life will get busy some days. And you will have to order that take out. And with small effort, you can make your Delicious Chipotle or other Mexican food Order extremely healthy. Skip the cheese and corn, half the rice, add extra beans, and extra lettuce, add Guacamole and extra hot salsa (instead of mild). Capsaicin in Peppers helps burn fat.

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.

Hey! Better Ingredients, Better Burrito Bowl.

What is the next best thing you can do instead of driving to pick up your burrito bowl every day? Well, you can make your Mexican food for weight loss in the comfort of your home every day of the week. You have got to try it out to know, but the homemade Mexican Food tastes even better than the Chipotle, because – Hey! Better Ingredients, Better Tacos. only because a burrito bowl is like a puzzle that you can assemble together however you want.

Just do a one-time shopping trip this weekend and pick up the following items:

Avocados
Limes
Jalapeño (If you love peppers, oh let me correct that ….you should love peppers!)
Large bunch of cilantro
A box of Firm-Ripe tomatoes of choice
Get a few 15-ounce can black beans
Some red onion
Cucumbers (yes, I love veggies, so I just add whatever in my burrito bowl)
Red, Yellow, Green Bell Peppers
Some Olive Oil (Or Avocado Oil)
Salt, Pepper, Cumin powder, Chili powder or Paprika, Ginger Powder, Garlic Powder.


Optional: low-fat shredded mozzarella of choice, a bag of finely chopped lettuce, sour cream or Greek yogurt.
If you want to add Chipotle-style meat, get chicken breast, steak, shrimp or any kind of fish. Trust me any of your choice of meat will work.

** Skip the Rice and Corn if you are trying to lose a significant amount of weight. **

A lot of selection of vegetables, I listed on the shopping list is also available in most grocery stores all cleaned, washed, and precut. I mean, If you have never chopped onion before in your life – getting a pre-packaged one is totally worth it.

Most of the meat – Chicken Breast and Steak for a burrito is ready to cut and cooks super quick in a hot pan.

A trick with can of black beans though is to open the can, wash and drain the bean in a strainer. Well, Add Can Opener and Strainer to the shopping list, if you don’t have either.

Now you can eat Tacos every day of the week.

Once you have all of these ingredients, weeknight dinner or even lunches are a matter of throwing everything together as you please.

Stir fry the bell peppers and onions in advance and refrigerate. It literally takes a few minutes on a hot pan to do so.

In a bowl toss the beans, bell peppers, tomatoes, onions, cilantro, lettuce, finely chopped jalapeno pepper, cumin powder, salt, and the juice of half a lime. Place Chicken/Steak/Fish/Shrimp on top. Add 1 teaspoon of sour cream, some cheese, avocados and chopped cucumbers.

Really mix and match as you please so you never get bored of it. You could even eat a breakfast Taco. Top with 2 eggs.

Need to eat on the go? Get a Whole grain or High Protein Tortilla and wrap any or all of the ingredients and pack in a lunch bag. Do not forget the water.

Mexican food is incomplete without the G.U.A.C. And here is one to try. Easiest Guacamole Recipe You will ever make.

And while we are here, a note on Intermittent Fasting.

Want to make weight loss a little more effective? Here is something to try -While all diets work, Personally I love Intermittent Fasting because everyone can do a 16:8 IF pretty easily. All you have to do is have an early dinner and late breakfast. That is easy as pie. Get busy in the morning, and do a healthy brunch and that would easily put you on the 16:8 IF effortlessly.


Comment below and let me know your thoughts – What do you think is the best restaurant food for weight loss?


Not really sure who said it, but it might be worth the while to spend time learning to make the salsa instead of infinite doom-scrolling the internet, watching one crime after another.

Make Salsa. Not war!

Peace.

Mexican Food for Weight Loss
Photo by Victor Garcia on Unsplash

Jerry Seinfeld Experiment: Don’t break the chain. Post #81.

foods for brain health

What are some delicious foods for brain health?

Children Health, Healthy Living, Kids, longevity, Weightloss

I wanted to talk about foods for brain health. I am sure if you hang out in the life extension circles you keep hearing people supplementing with Ashwagandha, Reishi, Cordyceps, and Chaga thrown around. And I have tried all at some point in time. But the reality is they are not everyday foods, at least not yet.

Has foods for brain health anything to do with weight loss?

Maybe. Maybe not. The principle we follow at Desk Job Weight Loss is not to rule out any food groups. Eat foods that are good for you in general. And you will eventually lose weight.  

I am sure you have heard it and seen it all if you ever went googling for advice on how to lose weight.

Stop eating Carbs.

Stop eating Fat.

Stop eating sugar.

Stop this. Stop that!! Eat this, not that!!

Well, the truth of the matter is you do not need to go on a low carb, or a low-fat diet.

All you need is RIGHT Carbs , RIGHT Fat and RIGHT Nutrition foods. 

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.

Go Fish And Stop Brain Fog!

If you are in a job that requires using your brain (That is probably all of the jobs or no jobs at all. You need to use that brain every second of your life)

In order for your brain to function optimally, chose brain-friendly foods! Sound brain health is key to your overall wellness. It will help your brain grow healthy cells, neurons make healthy connections, and operate efficiently.

Being calm helps you manage stress eating better as well, if you are the kind that eats an entire tub of ice cream because you are not feeling good, for no apparent reason.

Here are some recommendations for foods for brain health.

There may be more, but here is a start.

  1. Fish: wild-caught salmon and sardines (omega-3s)
  2. Berries: blueberries, blackberries (antioxidants)
  3. Greens: broccoli, asparagus, bok choy, spinach, collard greens, papaya (folate)
  4. Dark Chocolate
  5. Nuts + Seeds: almonds walnuts, ground flaxseed (omega-3s)
  6. Coffee, Teas, nootropics – such as Lions Mane, Reishi, Cordyceps and Chaga Mushrooms.

What are the best carbs to eat for brain health and weight loss?

The best carbs to feed your brain come from fruits and vegetables such as Berries, Greens, and really the old adage – eat a rainbow. The best fats to feed your brain come from Sardines, Salmon, Flaxseeds, Nuts, and Avocado. Not only does this fat keeps you feeling full longer it provides you with a burst of energy throughout your workday.

Folate is a water-soluble B-vitamin (B9), that is found in the greens like broccoli, Brussel sprouts, bok choy, spinach, and collard greens to help strengthen the neurotransmitter function. You would also know it from the prenatal vitamins that are rich in folate to prevent the NTD (neural tube defects in the babies). And while we are on the topic of Folates, here is a recipe you might want to try Steamed/Sauteed/Stir Fry Green Beans and Broccoli.

Papayas are rich in folate as well as great for general digestive health besides being delicious.

Flavonoids in dark chocolate helps in improving memory. Yum. I will take 2 please!

Is Caffeine a good food for brain health?

I am a coffee and black tea addict, and I probably overdo it. Coffee and Teas have surprising brain-boosting effects. According to this study Caffeine improves concentration, memory recall, and physical performance. I was actually pleasantly surprised to find out that Water and Caffiene are still the top most consumed liquids in the world. Not soft drinks, not alcohol, or got milk?

While Coffee and teas are perfect for their energy-boosting properties they come with a very-literal addiction. The nootropics mushrooms such as Lion’s Mane, Reishi, Cordyceps, and Chaga are great for boosting energy levels if you are not into coffee and teas. I have tried some of them personally and they are great if you do not drink coffee and tea and want to try a non-addictive and more beneficial alternative.

Just remember to drink coffee and tea as coffee and tea. Not as Redbull, 5 hour energy or other supplements that promise quick energy.

Still here? In that case here are some recipes to try for your brain health and weight loss today.

How to use Sardines in a Recipe? or this Curried Fish

Random Green Smoothie And Bagel Smoked Salmon Sandwich

Energizing Morning Routines Part 1 – Breakfast.


Finally, here is another non-food way to boost your brain. Learn to solve a Rubik’s cube. Play some chess. Solve a math problem.

Look deep, Josh. It’s there. It’s twelve moves away, but it’s there. You’ve got him.

– From the movie and book Searching for Bobby Fischer

How many moves ahead do you see in chess?

Photo by Heidi Walley on Unsplash

Jerry Seinfeld Experiment: Don’t break the chain. Post #80.

seinfelds productivity hack

Greatest Productivity Hack And Tiny Habits.

Kids, longevity, Weightloss

Rewriting this article on tiny habits and productivity. I am updating this post after the 78 straight days of blogging into the aether. I got to 78 straight days of writing, by following the advice I share in this tiny article. Well, These are still my top 2 recommendations for reading.

  • Is this Anything? by Jerry Seinfeld
  • Tiny Habits – The small changes that change everything by BJ Fogg.

Even if you don’t get to read the books, here are somethings I really think will make a big difference in your life, immediately.

From Tiny Habits

BJ practices what he calls Maui habit. This is how it goes:

After I put my feet on the floor in the morning

I will say “It’s going to be a great day.”

And then celebrate. <Do a fist bump. Say Yes. Do a little dance – whatever celebration comes naturally to you.

From Tiny Habits The small changes that change everything by BJ Fogg.

From Is this Anything?

While I still catch the Comedians in Cars Getting Coffee often on Netflix, And Seinfeld claims again and again that his work(the book, and the show) is about nothing, It truly is about everything.

Going back to why I wanted to write about Seinfeld’s Productivity hack today, is because I recently discovered how consistently Seinfeld writes, and creates his material. Seinfeld told Tim Ferriss in an interview recently that he writes every single day for 30 minutes. Follows the exact same routine. Morning Coffee, Yellow Pad, Bic Pen. No matter what, he writes in those 30 minutes or stares at the blank page if he cannot come up with anything. Writing is hard work!

This attitude is the exact way to start out in the world of comedy. Expect Nothing. Accept Anything.

Jerry Seinfeld

There is this famous idea making rounds in the internet, which Seinfeld has since declined on a Reddit AMA but I love the idea and still prefer to call it the Jerry Seinfeld Productivity hack.

Consistency – Greatest Productivity Hack

Take any goal. Strength training, Weight Loss, making Top Sales Person of the Year for your company. And for me Writing. I am trying to Write. So here is how you approach it.

  1. Get a Wall Calendar with large boxes for each day.
  2. Write each day. (Train each day, make that sales call each day, take action)
  3. Use a Big red marker to cross off the date for every day that you take action.
  4. After a few days you will have a chain of Red Xs.
  5. Your only job from then on is – Do not break the chain.

So, even though Jerry did not come up with the idea, I have watched way too much Seinfeld that I almost hear the instructions in his voice.

What is a Tiny Habit?

Writing is hard. (So is strength training, running, eating healthy, losing weight)

Well this is where tiny habits come in. BJ Fogg describes a tiny habit as a behavior that you do one time, that takes less than 30 seconds to do and finally that requires very little effort.

How would one apply this to writing? Using the tiny habit framework, here is what I will do:

After I make my morning tea, I will go to my office and open wordpress to write. <And then do not forget to celebrate. Fist Bump! >

How would you apply this to strength training?

After I finish dinner, I will lay out my gym clothes and shoes. <And then do not forget to celebrate. Fist Bump! >

Here are some other simple yet effective tiny habit examples to start doing right now?

  • After I get up from my work desk, I will tidy up one item. And then Always “CELEBRATE”
  • After I brush my teeth, I will floss one tooth. And then Always “CELEBRATE”
  • After I lay my head on the pillow, I will be grateful for one positive thing from my day. And then Always “CELEBRATE”

I see, you get the idea.

What has celebration got to do with tiny habits or goal setting?

I write more about Celebrations here Why is Celebration important in creating habits? What are your favorite ways to celebrate? Think – what you do when you are able to solve a difficult problem? Or When you ace a test? Or when you


Oh as for Jerry Seinfeld’s “Is this anything?” It is just a fun book to read and be inspired by the amazing craftsman that he is. If you have been a fan of the sitcom, it is like reading it on the page. It is actually about everything!

What is your big goal that you can apply the tiny habits method to?

Jerry Seinfeld Experiment: Don’t break the chain. Post #78.

why is celebration important in creating habits

Why is Celebration important in creating habits?

Kids, longevity, Weightloss

Why is celebration important in creating habits? I can personally vouch for Tiny Habits, Atomic Habits and Zen Habits methods of habit formation. They have worked for many many years in all of the areas of life – eating well, figuring out work, kids school, and everything in between. You can read about it here and then come back to read this post.

Emotions create habits.

BJ Fogg in his book Tiny Habits – The small changes that change every thing.

Oh and if you have already not picked up the book for reading, you can do that here. Tiny Habits – The small changes that change everything by BJ Fogg. Might be just the perfect present for yourself if you are trying to change any area of your life!

But I heard that repetition creates habits.

Maybe it does. When you are trying to wire in a new habit, it is perhaps the repetition for 21 days, 33 days, or 66 days that creates the habit. But more importantly, the question is how do you make the repetition itself automatic? That is where the celebration comes in. You create the habit by feeling good. And you can actually trick your gullible brain into feeling good in order to create the habit faster. Celebration makes the repetition automatic.

What happens when you take a bite of that chocolate chip cookie, or your favorite dessert or food? You feel good, and you want more of it.

Stronger the emotion of celebration, faster your brain rewires. There are many ways to celebrate. You might be the one that celebrates over-the-top happy dance, or one that celebrates with a fist bump or high five or a quiet YESSS!!

For your brain to rewire into doing the new habit, you have to do the celebration immediately after doing your habit. Essentially you are feeling the emotion right after the new habit. All habits form in this way – the good ones, or the bad ones!

So in my case, of trying to improve my writing here is the recipe I follow: After I make my morning tea, I will go to my office and open WordPress to write. And then I do a Fist Bump. <<thas my over-the-top celebration for just opening the WordPress. well now that I have WordPress open, I will do the writing. But the important part is I need to get into the habit of opening the WordPress at some point during the day!>>

Well now that I am up to my 79th day of writing, I do not need to celebrate anymore. So you can actually stop the celebration once your habit is fairly automated.

How do you celebrate when your favorite sport team wins?

Find your celebration.

And use it to create new habits. This year, for the first time you may actually succeed in keeping up with your new years resolutions!

If you are into that kind of thing, may I ask What was your New Years Resolution for 2021 and How is it going?

Jerry Seinfeld Experiment: Don’t break the chain. Post #79.

Traffic Light Eating

Did you know about Traffic Light Eating Plan?

Children Health, Healthy Living, Kids, longevity, Weightloss

I first learned about Traffic Light Eating from Dr. Sears Wellness Institute, when I was researching childhood nutrition habits for my own kids. It is a great way to teach young elementary school kids about nutrition. Which kid does not love traffic lights? Not only it help your kids eat healthier, but It can also help you lose weight and eat your full serving of nutritious foods during the day. 

Eating healthy doesn’t have to mean counting calories, monitoring fat content, or analyzing every detail of the nutrition facts. While that information is certainly important, it can become overwhelming when trying to make healthy choices for you and your family.

Choosing healthy foods doesn’t have to be complicated. 

What exactly is Traffic Light Eating?

One of the ways to teach kids about making healthy food choices is Traffic Light Eating. When kids eat healthy, there is less junk food In the house, so it’s a win-win for all.

Traffic Light Eating System was created by Dr Leonard Epstein. He named the diet The stoplight Diet for Children. Dr Epstein used a tri-color palette to create an easy-to-follow diet for overweight children to help them lose weight and begin a lifetime of good eating habits and good health. 

Traffic Light Eating makes eating healthy simple to understand, especially for kids. Just like when you are driving a car, a traffic light tells you what to do. Here is how it goes:

Traffic Light Eating

Green means “go”

Yellow tells us to “slow down”

Red means “stop” and think

From Dr Sears Wellness Institute

Green Light foods are “go” foods, meaning eat as much as you want.

These include all fresh fruits and vegetables. Emphasis on fresh – these foods are grown, not manufactured. Packaged gummy fruit snacks are not Green Light foods! Take the kids to your local farmers market and get the fresh locally grown seasonal fruits and vegetables. Most fruits and vegetables are easy to eat. They do not require any special preparation either. Wash, Clean and Cut into fun bite sized pieces. Eat them as is or eat with a dip.

If you are calorie counting: These foods are low in calories and high in nutrients. In other words, Green Light foods are nutrient-dense.

Examples – Apples, Bananas, Oranges, Carrots, Cucumbers, Peaches, Berries, Guavas, Kiwis, Mangoes, Pineapples – All fruits and vegetables. Oh. Water. Water is a Green Light Grow “Drink”.


Yellow Light foods are “slow down” foods.

While foods that fit in this category are okay to eat every day and are essential to your health, they should be eaten in moderation. Too much of a good thing really is no good! Examples of Yellow Light foods include: whole wheat pasta, eggs, chicken, salmon, nuts and seeds, rice, whole grain bread, and yogurt.

If you are calorie counting: These foods have more calories than Green Light foods and usually have more fat or sugar as well.


Red Light foods are “stop” and think foods.

Since these foods are low in nutrients, high in sugar and contain artificial sweeteners and ingredients, you should try and find a healthier option, or eat a smaller portion. Examples of Red Light foods include: cookies, candy, fatty meats, sugary drinks, bacon and other processed meats and frozen yogurt.

If you are calorie counting: These foods are lower in nutrients and higher in calories, fat and sugar.


What are your favorite Green Light Foods? While you answer this question also check out this post about creating your Super Fridge to beat the fat – The Answer to Obesity is In Your Refrigerator. And this one if you need any convincing to drink more water – Hydration Matters: Drink More Water.



P.S. Here are my Go-To Green light foods, depending on seasons and availability.

• Fights Infections & Natural Antibiotic: Tomatoes, Spinach, Garlic

• High in protein, extremely beneficial to diabetics and is considered one of the top ten vegetables: Artichoke

• Natural expectorant (for coughs): Chili peppers, radishes, onions

• Protects against environmental pollutants which cause cancer: Berries, red grapes, celery

• Top 3 fruits over all: Avocado, papaya, guava – Also because I love the taste of these.


P.P.S. Also check out this post about Energizing Morning Routines Part 1 – Breakfast..

picture by hoang ton on unsplash

Diet Coke, Diet Pepsi – What about it?

Healthy Living, longevity, Weightloss

People ask me this all the time, What about Diet Coke? Diet Pepsi? Should I be able to lose weight if I drink diet <Insert Favorite Drink Name here>. I can not live without my Diet <Blah>. A look in the mirror or a self-reflection will tell you the answer. You do not need to pay me to answer that question for you. If you are unhappy with how you look and feel, you cannot keep doing what you always do. It is probably a time for a change.

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 “diet” drinks good for you?

Seen in big bold colorful writing on food labels on your diet coke and other foods in the box – No Sugar Added, Low Fat, No High Fructose Corn Syrup, Low Sugar, heart-healthy.. I can probably go on and on about the adjectives being freely used, but you get the point.

Today I want to call them out – the food and health Industry in USA

for their total, utter and complete “fortified” Bull$$$t,

You have been lied to for decades by food pyramids, politicians, and lobbyists because keeping you in the dark is good for the big Food, big Pharma, Hospitals, Doctors, Health Insurance, and even the diet food industry.

There is also diet alcohol available these days. SMH. Wait. Can I SMH in a blog post? Or is that a social media thing?

Only to find out that you put on more weight as the days go by and by the way you have no energy, you crash 2 hours after eating your diet food and have to go back for your next diet coke.

The Lies Food Industry Tells You.

A 2020 Study by NHANES determined that over 73% of US adults are overweight or obese. That should tell you who is benefitting from the lies perpetrated by the food industry.

I am making no friends by telling you to stop believing the lies of the Health (Read: Processed) food Industry. and I understand I am punching a hornet’s nest by saying this but I was never known for playing it safe so here goes:

They Lie.

They want to keep you stuck.

They don’t have your best interest at heart.

If you want to live a long and healthy life if you want to be able to live long enough to see your children and grandchildren….


Then here is the real truth

You have to break the addiction to Processed Food.

If you are sick, have diabetes, high cholesterol, a heart condition, or are overweight or obese.

It is not you, that is the Problem. It is the chemistry of the food that you eat.

Fix the nutrition first, and It becomes a no-brainer to lose weight.

May be you heard this here first. But I am positive others have said it before.

Ok. We get the point. What diet should I get on?

Really, no matter what diet you follow, you will be fine as long as you eat unprocessed food.

Processed food is everywhere. It is difficult to avoid. Pretty much everything is processed and modified but try as best as you can to read the ingredient label.


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.


Here are some other ideas to help you get unprocessed foods:

  1. Buy Local: Local produce has longer to ripen naturally before it is picked. This means more nutrients for you!
  2. Eat REAL foods – Foods that are grown, not manufactured, processed, or modified and they do not contain unnecessary additives or preservatives to make it shelf-stable. Think fresh fruits, veggies, nuts, seeds, legumes, lean meat, and fish. 
  3. Avoid the “Dirty Dozen”: This is the list put together by the Environmental Working Group that highlights the produce that has the highest pesticide residues than other produce items. 
  4. Eat Seasonal Produce: Seasonally fresh produce is picked when ripe and fully developed. This means the plant has also had more sun exposure and will have higher levels of antioxidants.
  5. Wash Your Produce: If you are unable to purchase organic produce, make sure to wash it well in order to remove harmful pesticides from the surfaces of the food. 

What if I cannot break my diet pepsi (diet coke) habit?

Eating unprocessed foods is a lifestyle choice. Once you notice the positive benefits, it will quickly become a habit! I get it. It is difficult swapping your diet coke and diet pepsi for water. But you can try it out. Not ready to give up all at once? Try it a few times. When you go to the refrigerator to get the next can of diet coke, get a bottle of water as well. Drink water first.


Is Diet Coke or Diet Pepsi good for weightloss?

Figure out, how can you make this habit tinier, smaller, atomic, more quantum?

Here is a way: Start by making just a few small changes. Choose fresh, raw, whole foods and get into the habit of keeping them readily available so you can snack on them at the next craving. 

Read more about Hydration Matters: Drink More Water.

Do different. Be different. Feel Good.



True Story – Heard around town at McEvil – I want a diet coke with my Quarter Pounder and Fries. Because I am watching what I eat.


Jerry Seinfeld Experiment: Don’t break the chain. Post #74.

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.

superfridge, super fridge

The Answer to Obesity is In Your Refrigerator.

Healthy Living, longevity, Weightloss

What if I said the answer to obesity is in your refrigerator. If there is only one thing you want to do to lose weight (or live a healthy and long life) it has to be this. Learn How to design your Refrigerator to be your best friend in achieving your weight loss goal.

What is in your Superfridge?

In the book Tiny Habits – The Small Changes That Change Everything BJ Fogg talks about his own refrigerator at home that he calls “Superfridge”. I actually loved that term.

I really want everyone to have a Superfridge of their own, one that is purposefully designed to help your weight loss goals.

When you open the fridge you should see only healthy, colorful and delicious foods ready to be eaten when you are super busy, stressed and hungry and your will power is not much help.

Make ice cream, cakes, and other unhealthy and processed food difficult to access. And carefully put pre-cut, pre-washed, ready to eat foods. Even better if it is already pre-portioned!! That is how you make it as easy as possible to access healthy food on demand.


The reason diets do not work is that people lose weight by brute force while dieting but fail to design their environment, to keep that weight off forever.


How to design your refrigerator to help you lose weight?

Back to the question what is in your refrigerator? I will begin with any seasonal, local, organic fresh fruits, and vegetables. Washed canned beans. Mix and match of fruits and vegetable salads. Some Chia Seed Pudding topped with your choice of nuts and berries. Here is my go-to recipe for Chia Seed Anything.

Photos from Unsplash.com


If you are a fan of Curry of any kind – Thai, Indian, Malaysian, (and since curry makes Vegetables and meats taste delicious). Most of the time I make a standard curry sauce loaded with spices in bulk So that I can mix any vegetables I want for a quick 15-minute meal. Here is my brown curry sauce recipe and high protein Spinach Green Curry Sauce.


More ways to design your refrigerator for weightloss.

If you are into hot soups, store the ingredients for this versatile Soup Easy Thai Tom Yum Inspired Soup.

You can also stock up your fridge with natural unprocessed salad dressings, yogurt, ranch, and dips. Superfoods such as Pickled Olives, Asparagus, Jalapenos, and Kimchi are a perfect fit in your Superfridge as well.

Lastly if you are into smoothies, all of the ingredients for this are fit for your refrigerator or freezer – Energizing Morning Smoothie.


Yes. Indeed. The Answer to Obesity is In Your Refrigerator. What is in your Superfridge?



P.S.  Did you know what Traffic Light Eating is all about? If you do, you can stock up your SuperFridge with these. Add them to your shopping list today.

Here are my Go-To Green light foods to stock up your Superfood, depending on seasons and availability.

Fights Infections & Natural Antibiotic

Tomatoes, Spinach, Garlic

High in protein, beneficial to diabetics

Artichoke

Natural expectorant (for coughs):

Chili peppers, radishes, onions

Protects against environmental pollutants and helps detox

Berries, red grapes, celery, okra

Top fruits overall

Avocado, papaya, guava, Apples – Also because I love the taste of these.

Carbohydrates that are actually good for you

Sweet Potato, Potato.


What is a super tiny habit you can do to help fight obesity using your refrigerator?

After I open the fridge to look for a snack, I will pick the healthiest thing. And then Celebrate by doing a self-high-5.


Jerry Seinfeld Experiment: Don’t break the chain. Post #66.

picture by dan gold on unsplash

A Slow Carb Meal Plan for Weightloss.

Healthy Living, Weightloss

I learned this Slow Carb Meal Plan from Tim Ferriss. Of course, the best way to DIY and get started on Tim Ferriss’s Slow Carb Diet is to get the book The 4-Hour Body. You can get it here.

If you know enough about diets, you must understand that the Slow Carb way of eating is not low carb, not keto, not LCHF (low carb high fat), not IIFYM.

Can I lose weight without starving by eating according to this Slow Carb Meal Plan?

I can personally vouch for Slow Carb. It will work for you if you are Obese or Overweight. Even if you are extremely busy. Even if you have no time to work out or diet and count calories in every bite of food you eat. I am also not geeking out on building muscle and crazy workouts here either. It is common sense nutrition.

If you are trying to lose weight 
without eating boring foods 
without counting every bite of food you eat, 
without sweating in the gym, 
and without exercising willpower and motivation 
the Slow Carb will get you there, fastest 
if you stick to it.  

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.


How exactly does the Slow Carb diet work?

Slow Carb Diet works because it stops the insulin spikes that come from a typical Modern Standard American Diet. And it uses protein, fiber, and fat to keep you full on a lower overall calorie intake. This is why this may probably be one of the easiest ways to lose weight, without feeling energy crashes from insulin spikes and urges to chose the wrong kinds of snacks. this way of eating also gets bonus points from me because you get to take one cheat day and literally eat whatever you want on that day!

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.


The Only Rules for following a Slow Carb Meal Plan

Here are the simple rules I remember following religiously. And I still get back to the basics of this when I see weight or inches creeping up on me.

  1. No Sugar and No “White” Carbs. Avoid “white” starchy processed carbohydrates (grains, white, refined flours). All of the bread, pasta, rice, potatoes, and grains are out.
  2. Do not get into decision fatigue early in the day. Dial down your breakfast and lunch. Eat the same few meals over and over again.
  3. Don’t drink calories. Drink ONLY Water.
  4. Don’t eat fruit.
  5. I did occasionally modify the rule numbers 3 and 4 slightly and would have a protein smoothie with avocado, chia seeds, spinach, and ginger, etc for breakfast. Or celery or berries. I know I could do this because I am slightly lucky to not have diabetes or other health conditions that warrant controlling the sugar intake.
  6. Take the cheat day on a Saturday (or your day off work). Go nuts. Eat whatever you want or had been craving during the week.
  7. Lastly, Tim does not mention it explicitly, but adding spices to your Slow Carb Foods, makes all the difference. My one theory in life is – Curry makes everything taste better!
  8. One more thing – Late breakfast and Early dinner worked perfectly for me and also created a larger fasting (fat burning) window. If that is what you may want to try doing, but not mandatory at all.

Here is what a typical day looks like on a Slow Carb Diet. Of course, there are more choices, but that is why there is coaching. Book your call with me here today!

Breakfast:

3 Eggs Omelet made with Broccoli, Spinach or chard, Onion, Tomato, Cilantro.

Or Black Bean Salad made with Onion, Tomato, Cucumber, Cilantro.

Lunch:

Grilled/Pan seared or pan-fried Chicken Breast, fish, or another lean meat of choice with Asparagus, Broccoli, cabbage, Brussel sprouts, green beans, broccoli

OR

Broccoli Salad with nuts and a side of protein. (Try to pick an unprocessed protein. So pan fry a piece of chicken or fish instead of picking deli meat or hot dogs.

Dinner:

Lentil soup with lots of vegetables. Onion, Garlic, Ginger, Cauliflower, Carrots, Spinach, Kale, Cabbage.

Home made turkey meat balls. Cook in bulk and set aside in freezer to use during the week.


About Grocery Shopping – Frozen vegetables (and pre-cut, pre-cleaned vegetables in lots of grocery stores these days) and Canned Beans also make a Slow-carb lifestyle extremely easy.

Remember to thoroughly wash and drain the canned beans.

Lastly, as you get into the habit of eating this way – a lot of dinners leftover becomes your lunch the next day. In all, you save a lot of time from ordering unhealthy take out and have a lot more energy during the day with a wiser choice of food and a better over all Insulin Response.


So even if you do not have a weight loss coach, I am sure the plan outlined above is so easily do-able with very basic preparation. You may even be able to order your groceries online these days. There are no excuses.

If you are still reading, check out this other post- Easiest Way To Lose Weight- How to? What is?

Comment below and let me know if there is a food you want to eat and I can tell you if it passes the Slow Carb test.


Listening to my favorite Cat Steven’s Albums of all time this evening. If you have not heard it, definitely check it out at the music provider of your choice. Tea for Tillerman

Well if you want to sing out, sing out
And if you want to be free, be free
'Cause there's a million things to be
You know that there are

And if you want to live high, live high
And if you want to live low, live low
'Cause there's a million ways to go
You know that there are
You can do what you want

The opportunity's on
And if you find a new way
Well you can do it today

Well you can make it all true
And you can make it undo
You see, it's easy .....
You only need to know

Well if you want to say yes, say, "Yes"
And if you want to say no, say, "No"
'Cause there's a million ways to go
You know that there are

And if you want to be me, be me
And if you want to be you, be you
'Cause there's a million things to do
You know that there are

You can do what you want
The opportunity's on
And if you find a new way
You can do it today

Well you can make it all true
And you can make it undo
You see ......  it's easy, ...
You only need to know

~ Cat Stevens/Yusuf Islam in Tea for Tillerman

Jerry Seinfeld Experiment: Don’t break the chain. Post #65.

Chia Pudding - Photo by Priyanka Sing on Unsplash

Energizing Morning Routines Part 1 – Breakfast.

Breakfast, Healthy Living, longevity, Weightloss

Do you have a Morning Routine? Are you a breakfast person? Or do you run or meditate first thing in the morning? As for me – I am usually a brunch or early lunch kind of person. And forget about the meditation, I wake up like a drill sergeant in the morning getting the kids ready for school. I am sure if I can wake up before them, I might be able to make time for morning meditation, but for now, I am going to be content with my night owl routines.

What is your morning routine?

Even if you do not have a morning routine, here is one thing that you can always try to do to make your day infinitely better every day. I learned this habit called the Maui habit in BJ Fogg’s book Tiny Habits. This is how it goes – After I put my feet on the ground in the morning, I will say, “Today is going to be a great day.” And then do a fist bump. (or any celebratory gesture will do). Try the Maui habit and change your day.

Is breakfast indeed the most important meal of the day?

Yes and No.

If you are naturally a brunch kind of person it is perfect because it allows you to incorporate some kind of Intermittent fasting and even better if you eat early dinner.

And if you are indeed an early riser and a breakfast person, Good for you! Breakfast is an important way to start the day, especially for kids, so they are not cranky and are able to focus at school. And for adults too, because when you are unprepared and have not developed good eating habits yet, Skipping breakfast can lead to erratic eating patterns throughout the day and perhaps indulgence in more junk food.

What is a good balanced breakfast?

A balanced breakfast of protein, good whole grain carbs, and fiber, in general, is beneficial for you. It also revs up your metabolism and wakes up your brain.

Sadly Coffee and Donut (Or bagel, muffin) Or even Standard milk and cereal does not fit the description of a balanced breakfast.

A balanced breakfast includes Green and Yellow Light foods with the right mix of complex carbohydrates and proteins to both stimulate and relax the brain for optimal performance. I talk more about Traffic Light Eating here – Did you know what Traffic Light Eating is all about?

Protein perks up the brain and, because the body takes longer to digest protein than carbs, it helps you stay comfortably full for a longer period. A high-fiber breakfast of slow-release carbs prevents midmorning crashes and sugar cravings. 

How to chose a breakfast cereal?

If cereal is the breakfast of choice for you, a quick read of the nutrition label should tell you if your cereal is indeed “healthy” as the packaging promises. Flip to the side or back of the cereal box and read the Ingredients and Nutrition label. You have to look for the following:

  • Cereal made from whole grains, not just corn or enriched wheat
  • At least 3 grams of protein per serving
  • Less than 6 grams of sugar per serving
  • At least 3 grams of fiber per serving
  • No hydrogenated oils, artificial preservatives, artificial colors, or high fructose corn syrup, really nothing artificial added to it.

Here are some healthy breakfast recipes, posted earlier in this blog. Pick whichever you like. Breakfast Recipes


One of the bread I love to eat is found in the frozen section of grocery stores. It’s called Ezekiel bread. Its whole grain, unprocessed, higher protein content. And does not spoil as long as you have it stored away in the freezer. There are so many things you could do with an Ezekiel bread toast. Top it with eggs, avocado, tomato, other vegetables, or even fruits. All of it works. Here is one way to eat it Fried Egg And Ezekiel Bread Toast.


Here is another genius idea from my long time friend Shashi.

Want to fancy up the Old Fashioned  Quaker Oats and make it a perfectly balanced breakfast with minimal effort?

Here are some ideas to add Proteins, DHA and lot of other micronutrients from the fruits to your morning Oatmeal.

Cool the oats with one of the Chia, Flax, Hemp or Sesame Seeds. And Top with any choice of below:

  • Pumpkin Seeds
  • Sunflower Seeds
  • Walnuts
  • Add another layer of freshly cut seasonal fruits. (Did I tell you to stock up that Superfridge yesterday?)

Thank you Shashi. These are some great ideas that I had forgotten myself.


Dont forget the good old smoothies? This is a slightly complex recipe, and really every fruit, vegetable and spice goes in a smoothie. Enjoy this one from my refrigerator.


What do snowmen eat for breakfast?

Ice Crispies



Comment below and let me know – What are you eating for breakfast tomorrow?


Jerry Seinfeld Experiment: Don’t break the chain. Post #64.

Ezekiel Bread Toast Ideas

Fried Egg And Ezekiel Bread Toast

Breakfast, Breakfast Idea, Healthy Living, Protein, Sehri, suhoor, Suhur, Weight Loss Recipes, Weightloss

These Ezekiel bread toasts are all the craze lately, for a good reason. Way too many people have gluten and other food and chemical sensitivities. There are many variations of these bread too – Ancient Grain Bread, Sprouted Grain Bread, and Whole Grain Bread. With some good variations – Sesame, cinnamon raisin, 7-grains, 21- grains, muffins, and bagels. Anywho, go to the freezer section of your local supermarket and you will find one or many of these. Pick one up to try. It is good for you.

​What do you do with frozen Ezekiel bread?

I just thaw it while doing this or that in the kitchen and then toast with a tsp of butter on a hot pan for about half a minute on each side. Easy Peasy.

Usually I would top it with Avocado and Fried Eggs. Or Black Beans and Fried Eggs. But there are nearly infinite possibilities.

See below – I am sure you get the idea.


Would I like the Ezekiel Bread Toast?

In the words of Dr Suess – It is always truer than true.

I do! I like them, Sam-I-Am!
And I would eat them in a boat.
And I would eat them with a goat...
And I will eat them, in the rain.
And in the dark. And on a train.
And in a car. And in a tree.
They are so good, so good, you see!
So I will eat them in a box.
And I will eat them with a fox.
And I will eat them in a house.
And I will eat them with a mouse.
And I will eat them here and there.
Say! I will eat them anywhere!

​Exactly How Many Kinds of these bread do I not know about?

​I am sure there are many more. But I pick up a new one every time I see one in the Freezer section. Also, I always have bread in my freezer for this reason.

Why do I need this bread?

Well. You do not. But if you are addicted to bread, and absolutely can not give up (the chemicals they load up the) white bread with, you want to give this bread a try. It is made with mostly non-GMO and organic ingredients. It also uses high Glycemic Index grains, and hence good for diabetics. I personally definitely feel full longer, and I am sure it’s the extra fiber.

Compare the Ingredients and Nutrition label of this with a White or Whole wheat bread too. And you will know what I am talking about.

Besides – this lasts a long time in the freezer, so it is super convenient. You almost never have to buy breakfast as long as you have some Peanut Butter in fridge and Ezekiel bread in the freezer. I am not a PBJ fan so I have personally tried it, but I bet it will taste just as good. If you try, do let me know.


If you like this post check out this Easiest Guacamole Recipe You will ever make. This might be a perfect topping for a healthy Whole Grain toast such as the ones mentioned above.

Also check out this super fun post about how people lost weight in old times. Facing the Tissue, An Excerpt from The Fun of Getting Thin

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.

~Samuel G. Blythe in his Book The fun of Getting Thin. Written in 1912.

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.


And in the honor of Dr Seuss today, here are some of his many quotes I have learned to appreciate more and more.

It is fun to have fun, but you have to know how.

You are in pretty good shape, for the shape you are in.

You will never get bored when you try something new. There is no limit to what you can do.

Happy Birthday. Dr Suess!


Jerry Seinfeld Experiment: Don’t break the chain. Post #60.