Two new ways to lose fat….Today's post:  Thursday, 9-27-2018

1.  In her book, “Bright Line Eating: The Science of Living Happy, Thin & Free

                                                         by Susan Peirce Thompson PHD.”  --

She explains that the foundation of the success of her method is that the first to Bright Lines of the four are:

1.  Never eat or drink any sugars or sweeteners.

2. Never eat any wheat or foods that contain it.

This works for two reasons:

Both categories of things tend to cause your body to add excess fat even in small amounts.

AND about 90 % of the people find them addictive enough that including ANY causes brain activity that removes the control of the person eating them in a way that causes binging or consistent intake of more calories of these things to prevent fatloss.

Abundant research shows that these foods or semifoods fatten enough, it’s clear that not eating ANY is the best way to lose fat.

Dr Thompson’s contribution is that consuming ANY removes your control of your eating both in amount and content.

She’s done the cognitive science research that shows exactly how and why that happens!

The first new way to lose fat is to know that both categories contain an extra fattener and health harmer that makes them even more important to leave them completely out of your food & drink.

We now know that both sugars & sweeteners AND wheat and other grains contain enough glyphosate and the unlisted poisons applied with it to kill weeds to be even more fattening.

II. Worse, even if you stop eating both sweeteners and wheat and even other grains,

your body very likely has enough glyphosate and the unlisted poisons applied with it to kill weeds to deplete tyrosine and turn down thyroid which reduces the calories you burn!

So, the second new way to fatloss is to take tyrosine supplements and other foods and supplements to sharply reverse this effect and increase the calories you burn and how energetic you feel.

Last Tuesday we posted on this in detail.

I’ve included that post inside this one next:

1.  High intake of glyphosate and the unlisted poisons applied with it to kill weeds tends to cause cancers and other health problems.

2.  Sugars and other sweeteners made from corn and hybrid wheat and other grains are addictive enough and harmful enough if eaten much at all, the only safe intake for most people is zero.

Foods made with wheat, particularly refined grain hybrid wheat and many other grains are addictive enough and harmful enough if eaten much at all, the only safe intake for most people is zero.

3.  Sugar beets and corn and wheat and oats and other grains are spayed with glyphosate and the unlisted poisons applied with it a few days before harvesting because killing them dries out the crops.

This does increase shelf life and reduce molds;

but drying the grain and beets in this way instead of using a dryer of some kind in the field makes it even more undesirable to eat them!

Steve Holman sent out an email recently that linked to a Mike Geary article.

Mike’s article is dated:  August 29, 2018

It’s so well done and clearly written I quote from it here. 

[As I often do, I add comments in brackets like these. The bolding is also mine.]

http://thenutritionwatchdog.com/glyphosate-in-your-cheerios/

“Cheerios levels of glyphosate at 470-530 parts per billion (ppb) are some of the highest levels present in any of the tested foods.

Doss states that “General Mills failed to disclose or actively concealed information reasonable consumers need to know before purchasing [Cheerios], and knew or should have known that Cheerios and Honey Nut Cheerios contained glyphosate, but withheld this information from consumers and the general public.”

This means that General Mills may be in violation of several state consumer protection laws.

Says Steve Gardner, legal consultant at Gardner Consulting, and former head of the food law practice at the Stanley Law Group, “In the wake of the $289m Monsanto damages award, we expect to see plaintiffs’ attorneys target products containing glyphosate, even in trace amounts…”

Independent laboratory testing ordered by the Environmental Working Group (EWG), shows heavy doses of glyphosate in almost all of 45 samples of cereal and snack products made with conventionally-grown oats (non-organic). 

What’s even scarier is that 75% of those samples had higher levels of glyphosate that what is considered acceptable and safe.

And, if you think you are safe from glyphosate because you are only buying organic, consider that 30% of cereals and snacks tested from organically-grown grains also had glyphosate.

Another lab, Anresco, a U.S. Federal Drug Administration (FDA) registered lab, using one of the most reliable tests for glyphosate residues, tested thirty foods commonly found in grocery stores. Their findings were also consistent with EWG’s findings.

Some of the highest glyphosate residue was found in General Mills Cheerios, Honey Nut Cheerios, Stacy’s Pita crackers, Ritz crackers, Lucy’s oatmeal cookies, Kashi dark chocolate soft baked cookies, Little Debbie Oatmeal Cream Pies, and Oreos, and dozens of other so-called ‘healthy’ cereals and snacks

“Frankly, such a high level of glyphosate contamination found in Cheerios, Doritos, Oreos…is alarming and should be a wake-up call for any parent trying to feed their children safe, healthy and non-toxic food,” Dave Murphy, executive director of Food Democracy Now!,” said.

Farmers often have trouble getting their grain crops like corn, wheat and barley to dry out quickly for harvest, especially in wetter climates. 

So, the Big Ag chemical companies came up with the idea to douse the crops with glyphosate one to two weeks before harvest to kill the plants and accelerate the grain dry-out. 

This pre-harvest use of glyphosate allows farmers to harvest crops as much as two weeks earlier than they normally would.

Crop desiccation with glyphosate is a very common practice, and farmers use massive amounts of glyphosate on non-GMO crops such as wheat, oats, soybeans, corn and other crops right before harvest.

Along with wheat and oats, glyphosate is used to desiccate a variety of other crops including 

peanuts, lentils, peas, soybeans, flax, rye, triticale, buckwheat, millet, 

canola, sugar beets and potatoes. 

These food products are essentially drenched with glyphosate just a couple weeks prior to harvest, meaning even higher levels of glyphosate once these crops are harvested.

According to the EPA, glyphosate in used in the U.S. on at least 70 different food crops, including:

 grains, spinach, avocados, almonds, walnuts, figs, plums, grapes, kiwi, lemons, grapefruit, pistachios, and pomegranates. 

The widespread usage of glyphosate makes it nearly impossible to avoid, and sample testing shows 93% of us test positive for glyphosate in our bodies.

Additionally, 

glyphosate interferes with the activation of vitamin D in the liver by inhibiting the cytochrome P450 enzymes, creating a host of other problems related to vitamin D deficiency.

Thyroid Problems–

Glyphosate also depletes the body of tyrosine, an essential nutrient needed proper thyroid hormone. As a consequence, thyroid issues are increasing as well—often manifesting as hypothyroid problems, or autoimmune Hashimoto thyroid conditions.

{Mercifully, you can take 500 mg capsules of tyrosine to help reverse this problem directly in addition to not eating these foods.]

No matter how healthy and ‘clean’ your family’s diet may be, this pervasive chemical is extremely difficult to avoid! 

It is used on most all conventional crops, and its residues are in water run-off, streams, lakes, and rain. 

[Filtering water then can reduce glyphosate intake with a good enough filter.  <<<<< ]

It is also carried through the air, so that even 100% organic foods now show traces of glyphosate.

 If you choose to eat grains and legumes at all (which many people avoid if they follow a Paleo style diet), make sure to choose [only] organic grains and legumes. 

Eating an organic diet for 1 week reduces pesticide exposure in the diet by 90%.

• Avoid eating conventional grains and processed foods.

• Eat meat, poultry, eggs, butter and dairy products only from 100% grass fed or organically fed animals.

• Eat sulfur rich foods like eggs, organic cheese [from cows fed only grass], onions and garlic. Glyphosate exposure in the body depletes sulfur and also effects sulfate pathways.

[Taking deodorized garlic supplements and taking glucosamine sulfate does this and has other health benefits.]

• Eat fermented foods and probiotics. Especially important are fermented foods with a live culture of acetobacter. 

This includes organic apple cider vinegar, sauerkraut, kimchi…. cheeses and yogurt.

Supplement with glutathione and manganese—two nutrients glyphosate depletes.

[I take manganese but just 10 mg twice a week as more can be toxic.

I also take NAC, n-acetyl-cysteine, that boosts glutathione in part because its cysteine is a sulfur containing amino acid.])

[ Get plenty of sun so your body can make vitamin D, or supplement with D3.      

Assuming that minimizing glyphosate and taking plenty of D3 will avoid this hazard, the combination of eating no sugars or grains and taking at least 10,000 iu a day of vitamin D3 may work.  It’s also safest and most health beneficial to take at least 90 mcg a day of vitamin K2 with   that much vitamin D3.]

[In addition, for this and many other reasons, it makes sense to filter the water you drink and cook with and wash dishes with.

https://fixtwater.com/products/ & https://fixtwater.com/ has an at home system that looks as if it does this well. ]   

Glyphosate in grains and sugars....Today's post:  Tuesday, 9-25-2018

1.  High intake of glyphosate and the unlisted poisons applied with it to kill weeds tends to cause cancers and other health problems.

2.  Sugars and other sweeteners made from corn and hybrid wheat and other grains are addictive enough and harmful enough if eaten much at all, the only safe intake for most people is zero.

Foods made with wheat, particularly refined grain hybrid wheat and many other grains are addictive enough and harmful enough if eaten much at all, the only safe intake for most people is zero.

3.  Sugar beets and corn and wheat and oats and other grains are spayed with glyphosate and the unlisted poisons applied with it a few days before harvesting because killing them dries out the crops.

This does increase shelf life and reduce molds;

but drying the grain and beets in this way instead of using a dryer of some kind in the field makes it even more undesirable to eat them!

Steve Holman sent out an email recently that linked to a Mike Geary article.

Mike’s article is dated:  August 29, 2018

It’s so well done and clearly written I quote from it here. 

[As I often do, I add comments in brackets like these. The bolding is also mine.]

http://thenutritionwatchdog.com/glyphosate-in-your-cheerios/

“Cheerios levels of glyphosate at 470-530 parts per billion (ppb) are some of the highest levels present in any of the tested foods.

Doss states that “General Mills failed to disclose or actively concealed information reasonable consumers need to know before purchasing [Cheerios], and knew or should have known that Cheerios and Honey Nut Cheerios contained glyphosate, but withheld this information from consumers and the general public.”

This means that General Mills may be in violation of several state consumer protection laws.

Says Steve Gardner, legal consultant at Gardner Consulting, and former head of the food law practice at the Stanley Law Group, “In the wake of the $289m Monsanto damages award, we expect to see plaintiffs’ attorneys target products containing glyphosate, even in trace amounts…”

Independent laboratory testing ordered by the Environmental Working Group (EWG), shows heavy doses of glyphosate in almost all of 45 samples of cereal and snack products made with conventionally-grown oats (non-organic). 

What’s even scarier is that 75% of those samples had higher levels of glyphosate that what is considered acceptable and safe.

And, if you think you are safe from glyphosate because you are only buying organic, consider that 30% of cereals and snacks tested from organically-grown grains also had glyphosate.

Another lab, Anresco, a U.S. Federal Drug Administration (FDA) registered lab, using one of the most reliable tests for glyphosate residues, tested thirty foods commonly found in grocery stores. Their findings were also consistent with EWG’s findings.

Some of the highest glyphosate residue was found in General Mills Cheerios, Honey Nut Cheerios, Stacy’s Pita crackers, Ritz crackers, Lucy’s oatmeal cookies, Kashi dark chocolate soft baked cookies, Little Debbie Oatmeal Cream Pies, and Oreos, and dozens of other so-called ‘healthy’ cereals and snacks

“Frankly, such a high level of glyphosate contamination found in Cheerios, Doritos, Oreos…is alarming and should be a wake-up call for any parent trying to feed their children safe, healthy and non-toxic food,” Dave Murphy, executive director of Food Democracy Now!,” said.

Farmers often have trouble getting their grain crops like corn, wheat and barley to dry out quickly for harvest, especially in wetter climates. 

So, the Big Ag chemical companies came up with the idea to douse the crops with glyphosate one to two weeks before harvest to kill the plants and accelerate the grain dry-out. 

This pre-harvest use of glyphosate allows farmers to harvest crops as much as two weeks earlier than they normally would.

Crop desiccation with glyphosate is a very common practice, and farmers use massive amounts of glyphosate on non-GMO crops such as wheat, oats, soybeans, corn and other crops right before harvest.

Along with wheat and oats, glyphosate is used to desiccate a variety of other crops including 

peanuts, lentils, peas, soybeans, flax, rye, triticale, buckwheat, millet, 

canola, sugar beets and potatoes. 

These food products are essentially drenched with glyphosate just a couple weeks prior to harvest, meaning even higher levels of glyphosate once these crops are harvested.

According to the EPA, glyphosate in used in the U.S. on at least 70 different food crops, including:

 grains, spinach, avocados, almonds, walnuts, figs, plums, grapes, kiwi, lemons, grapefruit, pistachios, and pomegranates. 

The widespread usage of glyphosate makes it nearly impossible to avoid, and sample testing shows 93% of us test positive for glyphosate in our bodies.

Additionally, 

glyphosate interferes with the activation of vitamin D in the liver by inhibiting the cytochrome P450 enzymes, creating a host of other problems related to vitamin D deficiency.

Thyroid Problems–

Glyphosate also depletes the body of tyrosine, an essential nutrient needed proper thyroid hormone. As a consequence, thyroid issues are increasing as well—often manifesting as hypothyroid problems, or autoimmune Hashimoto thyroid conditions.

{Mercifully, you can take 500 mg capsules of tyrosine to help reverse this problem directly in addition to not eating these foods.]

No matter how healthy and ‘clean’ your family’s diet may be, this pervasive chemical is extremely difficult to avoid! 

It is used on most all conventional crops, and its residues are in water run-off, streams, lakes, and rain. 

[Filtering water then can reduce glyphosate intake with a good enough filter.  <<<<< ]

It is also carried through the air, so that even 100% organic foods now show traces of glyphosate.

 If you choose to eat grains and legumes at all (which many people avoid if they follow a Paleo style diet), make sure to choose [only] organic grains and legumes. 

Eating an organic diet for 1 week reduces pesticide exposure in the diet by 90%.

• Avoid eating conventional grains and processed foods.

• Eat meat, poultry, eggs, butter and dairy products only from 100% grass fed or organically fed animals.

• Eat sulfur rich foods like eggs, organic cheese [from cows fed only grass], onions and garlic. Glyphosate exposure in the body depletes sulfur and also effects sulfate pathways.

[Taking deodorized garlic supplements and taking glucosamine sulfate does this and has other health benefits.]

• Eat fermented foods and probiotics. Especially important are fermented foods with a live culture of acetobacter. 

This includes organic apple cider vinegar, sauerkraut, kimchi…. cheeses and yogurt.

Supplement with glutathione and manganese—two nutrients glyphosate depletes.

[I take manganese but just 10 mg twice a week as more can be toxic.

I also take NAC, n-acetyl-cysteine, that boosts glutathione in part because its cysteine is a sulfur containing amino acid.])

[ Get plenty of sun so your body can make vitamin D, or supplement with D3.       

Assuming that minimizing glyphosate and taking plenty of D3 will avoid this hazard, the combination of eating no sugars or grains and taking at least 10,000 iu a day of vitamin D3 may work.  It’s also safest and most health beneficial to take at least 90 mcg a day of vitamin K2 with   that much vitamin D3.]

[In addition, for this and many other reasons, it makes sense to filter the water you drink and cook with and wash dishes with.

https://fixtwater.com/products/ & https://fixtwater.com/ has an at home system that looks as if it does this well. ]   

Bright Line Eating may work Better with low carb....Today's post: 

Thursday, 9-20-2018

Bright Line eating has proven to be unusually effective in helping people lose all their fat even when they weren’t able to do so before!

When followed well, it has worked for people who do not make any further effort to eat in a low carb way.

I.  The founder, Dr Susan Peirce Thompson said in a video that she thinks a good bit of the fatloss success of ketogenic or very low carb is due to eating ZERO sugars and ZERO wheat.

(Those are two of the four Bright Lines!)

I think she is correct:

After reading in her book what completely avoiding sugars and wheat allows women and men to escape, I totally agree with her on that!)

II. But there are three reasons that combining her method with low carb or very low carb too may work more reliably, more completely, and faster!

1.  Dr Dale Bredesen in his research and book, The End of Alzheimer’s found that the people with the worst heredity for being prone to Alzheimer’s can prevent it best with ketogenic eating.

2.  Properly done, very low carb or low carb eating with lots of fats turns down hunger two ways!

People who lose fat without excess hunger keep doing what has lost their excess fat.  So they keep it off!

Keeping totally away from sugars & flour does have that effect.

But eating health some OK proteins and a bit more health OK fats and oils is additionally effective for two reasons:

a) Health OK fats and oils release energy very gradually for many hours.  So you tend not to have surges of strong hunger.  (This is the reverse of what people who still eat sugars and wheat foods experience!)

People eating this way can easily wait until mealtimes to eat which is the third Bright Line!

b) Because eating enough fats & oils to turn off hunger takes less room in your belly, when you persist in eating them, your stomach shrinks!

BINGO! You get the effect of a natural and safe smaller stomach that doesn’t make you feel hungry by being empty. 

(You get the benefit of stomach reduction surgery with zero cost and complete safety.  Nice!)

3.  Obesogenic bacteria tend to add fat to you that resists removal. Today in Medical News Today was an article reporting research that a strain of bacteria exists that over-rides the effect of Obesogenic bacteria and even horribly bad genes.

BUT you do NOT need to get a probiotic with those bacteria!  The reason is that these bacteria release butyrate which is their lever that overrides the Obesogenic bacteria.

BINGO!  Recently ketogenic eating was shown to boost butyrate significantly!

But a study also came out on Medical News Today that eating a lot of fiber ALSO releases butyrate!

So eating a lot of health boosting fiber in calorie dense organic vegetables also does this job!

III. Dr Thompson makes a second point that is true and very important! And, it dovetails nicely with the fiber discovery!

Almost all the food in Bright Line Eating in fatloss mode and nearly all of it after that is high nutrition organic vegetables and some organic whole fresh fruit.

That is HUGELY valuable!  It protects you against both heart attacks AND both kinds of strokes.  Abundant research shows this is so!!

She knows that many ketogenic eaters eat very few of these things.

The research shows abundantly that such ketogenic eaters are less protected than the people who eat as Bright Line Eating already recommends!

She is totally correct this reallyNOT desirable.

But you CAN do BOTH!

Eating raw or lightly steamed cruciferous vegetables and greens is high in the fiber that releases the fat reducing butyrate AND has a glycemic effect near zero.

That’s also true of organic berries, particularly blackberries.

Even better, the combination of these foods with health OK fats and oils both tastes better AND makes the nutrients more bioavailable!

With the greens and cruciferous vegetables, adding extra virgin olive oil and melted Kerrygold butter from grass fed cows or melted Kerrygold cheddar from grass fed cows or diced avocado all do this!

The combination tastes better, gives you way more nutrition, and turns down hunger VERY well.

Also if you find you feel a bit off with a very low carb diet, you can rotate between 5% carbs where you eat a bit less vegetables or eat avocados and take fruit extract supplements and a 20 % carb diet where you eat more vegetables and eat some whole fresh fruit.

Conclusion:  Ketogenic eating and very low carb eating CAN be combined with Bright Line Eating.

And, you can do so without sacrificing the nutrition or health protection of Bright Line Eating!

PS:  The Bright Line Eating program is SO effective at fatloss, I’ve simply added the content of my post below explaining it for readers who would like my summary:

The book that includes the information below and the science behind several key parts of it is:

“Bright Line Eating: The Science of Living Happy, Thin & Free

                                                         by Susan Peirce Thompson PHD.”

1.  THE most important and little known fact is that, despite its imperfections, the Bright Line Eating method has the best track record for fat loss and weight loss ever recorded.

It’s more complicated than I’d like but far less so than Weight Watchers and dramatically more successful.

The typical successful Weight Watcher member loses 9 pounds in a year and regains it the following year.

The typical Bright Line Eater loses 9 pounds and sometimes more the first month and continues to lose until they reach their goal weight and sometimes more than that.  Then they keep it off.

2.  So, the question for people who want to lose fat they keep off is not, should they use Bright Line Eating because the results show they can succeed if they do.

Instead, the two key questions are:

How to make Bright Line eating a bit easier to follow and customize to fit each man & woman  who follows it.

&

How to repair the things Bright Line Eating as it now does or seems to do that are less good for your health in it without losing its effectiveness.

3.  So what is Bright Line Eating?

The founder of the method and the author of the book took her phrase from the law.  If you can answer a key question that shows for sure if something is legal or not by a law, the answer to that key question draws a Bright Line between them.

There are four.

The fourth one is the key others lack, the hard one to set up, and the one that must be customized and put on auto-pilot.

1.  Never eat sugar.   Never, repeat never, eat sugar. 

(She is knowledgeable enough to know that includes everything:  sugar, dried fruit, high fructose corn syrup, fructose, fruit juice, concentrated fruit juice, agave syrup, and all artificial sweeteners and sugar alcohols.)

As readers here know, that includes all soft drinks both regular and diet.

It’s critical she found by personal experience for at least 85% of the people because any at all re-starts their addiction.  The other reason is that even for the 15% who can take sugar or not, every ounce of it is fattening!

2.  Never eat flour.  Never, repeat never, eat flour.

Refined grain flour boosts blood sugar MORE than sugar does.  So anyone who is a sugar addict is a flour addict!  Worse, some of the 15% or so who aren’t sugar addicts have a comparable addiction to flour and the breads and other things made from flour.

The added health benefit as readers here know is that removing the extremely inflammatory gluten of hybrid wheat and the excessively inflammatory effect of its omega 6 oils helps prevent nearly every nasty chronic disease listed:   People who eat it are sicker and suffer more pain and have much higher doctor bills and live shorter lives.

NOT using these two bright lines causes virtually all the people who fail at dieting and never can keep off what they lose from that exact problem!

No matter what else you use from the Bright Line Eating system, be SURE to follow these two!

3.  Meals. Only eat at the time of day you eat a planned meal.  NEVER eat anything else.

The Bright Line Eating system also succeeds so well by enabling you to eat on autopilot.  This is a huge advantage!

If your willpower is low or severe events or sudden stresses or even extra good to do but challenging work deplete your will power as you likely know they do, the way you eat stays the same!

Because every opportunity to eat between meals requires a decision, if it isn’t an automatic no and life continues, every single time where you have to think about the decision is a threat to you losing fat and keeping it off.

The other thing of course is that so far, the semifoods and harmful drinks likely to be available between meals flunk the first two Bright Lines.

So, following this third Bright Line helps with following the first two Bright Lines.

4.  Quantities.

This fourth Bright Line is to ensure that your amount of each food you eat each day is exactly what you planned to eat or ate last time!

a) If the amount planned has enabled you to stay free of hunger until the next meal, even a bit less may not.   So never shorting yourself prevents hunger from derailing your fat loss.

b) If the amount you planned has enabled you to keep losing fat you keep off until you reach your goal weight, even a bit more may not.

c) If you aren’t losing fat or have stopped, because you know exactly what you’ve eaten, you may be able to resume your fat loss by eating a tiny bit less.  And, when you know the exact amounts you eat you can adjust the amounts to see if that helps.

The rest of the system as it is now is a mixed review. 

I.  It’s hard enough to set up for the meals you do eat and track -- and takes enough time to do each day that some people don’t start or keep using it.

My hope is that they will gradually work out how to make it easier to start and for busier people to do.  Maybe we will.

But more people will use the Bright Line system successfully to lose their fat once this is done.

II. Three other parts need an upgrade:

a) In your meals only eat real foods:  a carefully planned mix of protein foods and whole vegetables and whole fruit where each meal has 3 parts.  Great!

Despite knowing to NOT include grain oils due to the very inflammatory harm they cause, she includes servings of some kind of whole grains other than wheat.

Moderate servings of raw & unsalted tree nuts for those not allergic except for high lectin cashews and peanuts or lentils, the lowest lectin kind of bean, I think is better for health and less likely to hook people addicted to grains and breads than including grains several times a week.

b) She knows to suggest whole pieces of vegetables and whole fruits and says why.  But she doesn’t include the importance of eating this main part of what you eat EVERY day be only from organic sources!

c) Her system gets great weight loss results and requires no exercise!

But she includes nothing to avoid having some of that weight lost be healthy bone and muscle and other essential lean tissues.  She doesn’t even include what foods and supplements can help with this

She doesn’t know how to use exercise for its health benefits, which include keeping healthy bone and muscle, while people eat using the Bright Line System.

In fact, by actual test she reports the sedentary people she has worked with so far have lost less than people who exercise and the people who exercised more than average lost least.

Her work around is to suggest people begin to exercise after they lose all the weight to their goal weight.

a) & b) above and bone sparing supplements in c) can be fixed by knowing what to add or do instead.

But adapting her very sound system otherwise to work BETTER with exercise instead of worse, is critical in general and something I plan to work on in my own case.

Personal note:

I have been eating only low carb meals every other day and moderate carb meals every other day. 

But I have included dark chocolate – including some sugar -- in small amounts on my moderate carb days; I’ve included organic raisins in my breakfast in my moderate carb day breakfasts – a dried fruit.

I also went back to drinking some red wine at dinner 7 days a week that I had cut back to.

These changes have left my blood pressure at the normal to desirable range of about 119 over 74 and my fasting glucose to 68 to 73.

BUT since I made those changes & additions I’ve gained  several pounds of weight almost all of which is belly fat.

So I’ve begun to change that!

By Tuesday next week I’ll give away my store of dark chocolate and I’ll not eat any more of the organic raisins.

And, starting with no wine tonight, I’ll go back to only 3 days a week of drinking wine again.

I’m doing my monthly weigh and measure day after tomorrow.  So by the following month I will see if these changes remove fat.  

Keep your joints pain free....Today's post:  Tuesday, 9-18-2018

1.  High chronic inflammation CAUSES your joint cartilage to break down and increases the pain when it does.

But you CAN turn it off!

So, when you learn how to turn your inflammation from very high to very low and do it, you stop this process AND what damage you have stops hurting or hurts dramatically less.

a)  Most unfortunately many people still eat many foods each day made out of refined grain hybrid wheat flour.  And, they use cooking oils and oils in their salad dressings like corn oil and soy oil and foods containing canola oil.

They eat meat and dairy foods from cattle fed grain.

This causes their bodies to have over 20 times too much pro-inflammatory omega 6 oil.

Worse, they often eat no fish high in omega 3 oil or take omega 3 supplements.

b) This is very well described in the book Anti-Cancer because the resulting high chronic inflammation acts like Miracle Grow for some kinds of cancers.

Dr Servan-Schreiber found that stopping ALL intake of these foods and semi-foods and eating organic vegetables, mostly the ones like onions and broccoli and Brussels Sprouts that prevent cancer removes the excessive omega 6 oils and prevents or slows many cancers.

He also found that restoring the one to one balance of omega 6 and omega 3 oils by also eating wild caught fish high in omega 3 oils and or taking omega 3 supplements derived from such fish drops chronic inflammation to low.

And, he found that eating turmeric and taking curcumin both turns cancers down or off plus reducing chronic excess inflammation to very low.

(Ginger is a cousin botanically to turmeric and does much the same thing.)

Eating dairy foods and meat and eggs from animals fed only grass or their natural foods and zero grains also helps with this.

c) Besides dropping your risk of cancer and stopping joint destruction and pain, these actions also help prevent Alzheimer’s disease and heart disease!

2.  Taking boswellia and eating things that help your body build collagen begins to restore your joints ability to operate without friction!

(Nature’s Way makes a boswellia tablet; and Solaray makes a boswellia capsule. I take two a day of each one.   Boswellia is the anti-inflammatory and joint restoring ingredient of Frankincense.)

Vitamin C from the organic vegetables and supplements helps your body build healthy cartilage.

Eating organic berries and cherries and taking their extracts such as bilberry and grape seed and cherry and cranberry extract can help your body build healthy cartilage even when vitamin C is low.  Getting both really helps keep your joints sound and helps restore damage.

Taking the amino acid proline and glycine in tri-methyl glycine provides the proteins you body uses to make collagen.

3.  New research found that taking the unusually protective supplement n-acetyl-cysteine or NAC for short PREVENTS joint breakdown.

Besides high chronic inflammation, excess oxidation causes your joints to break down.  NAC was found to block excess oxidation so well it prevents joint break down.

This research was publicized by a listing in Medical News Today this past Saturday, 9-15.

Taking one or two 500 mg capsules a day of NAC also helps you recover faster from colds and flu and survive bad strains of the flu by blocking some of the oxidative damage the viruses cause.

Doing this also is known to help prevent Alzheimer’s disease.

So we now have 3 sets of things that you can do that are proven to prevent joint damage and even reverse it.  They also remove any joint pain or turn it down so low you can usually ignore it.

4.  The over the counter pain pills have side effects like liver damage and increased risk of heart attacks and fatal internal bleeding.  Worse, the NSAID’s have been found to increase joint damage!

So they are actually contraindicated for joint pain! To the extent they work, they are symptom removers only.

Curcumin and ginger reduce inflammation well and reduce pain about as well as these OTC pills.  And, they actually help remove the cause of the pain!

So taking all these 3 actions allows you to avoid the OTC pain removers short of needing a stronger prescription pain killer.

And, since the stronger pain killers are dangerous and addictive, doing all three of these things well is likely a much safer alternative.

My monthly fatloss report September 2018....Today's post: 

 Monday, 9-17-2018

My Monthly Fatloss Report September 2018.....

Today's post:  Monday, 9-17-2018

Here's the key news:

     Short term results worse again. Looks like long term gains will take a lot more work.

Fat Loss Report, measured on Saturday, 9-16-2018

I gained 0.8 pounds since last month to 172.3 from 171.5 pounds.

I gained 0.9 pounds last time from 170.6 to 171.5.   So I've gained 6.8 pounds since May 19, 4 months ago.  I gained 2.0 & 3.1 pounds the previous two months. So I have slowed the rate of gain but not stopped it yet.

My goal weight is 161 pounds so I went from 4.5 pounds over to 11.3 pounds over.  NOT good!

Since last month, I gained another three quarter s of an inch on my chest.

I gained a quarter inch on my waist.  It's now 43 inches. That's about two & a quarter inches more than 4 months ago in May.

Since last month my hips stayed the same.

My chest measured 39 and three fourths inches, another three quarters inch more than last month.  This is two & a quarter inches bigger than several months ago when I was 37 & a half inches.

(That two inches is very likely is from muscle growth from my progress in pushups in the style that uses my pectoral muscles better than standard pushups.)

This morning I did 189 and 50 more after a brief rest for a total of 239.

This is a bit less than I did a month ago at: 194 and 47 more after a brief rest for a total of 241.

But I did 199 + 46 = 245 earlier in the month.

This is up from 182 and 45 more after a brief rest for a total of 227 the month before.

(When I can do about 205 + 45 I'll stop at 205 even when that gets a bit easy; but I'll begin to do the 45 more with extra tensing and slower. That way I'll likely not become less fit; but I'll cause more muscle growth.)

My waist measurement went up another quarter inch since last month to about 43 inches. I want it to be 34 instead of 43! This is almost certainly fat gain this time.

My hips measured about 39.   This is the same as last time. I think I kept the muscle I gained and my work on the VIBE removed some fat in that area. Working out on it even for upper body exercises demands you do it with your knees unlocked.  So all the time I've worked out on it may well have kept my leg strength and weight but made it more compact from removing trapped lymph and maybe even fat removal when the rest of me gained fat.

Analysis & changes needed:

1.  When I am able to do barbell strength training with a good bit heavier weights and add more muscle to the rest of me, this may finally begin to reduce my waist.

These results clearly indicate that besides the VIBE that I report on next, I need to prioritize doing this barbell strength training at least once a month for upper body AND once a month for legs.

 I made some progress using the vibe since last time; and it will likely produce some of the long term changes I want.

        It's much noisier and much harder to use than I expected!

a) I have made it a bit less of a hassle to deploy with two changes that make it easier and faster.

I used it Saturday, 8-18-2018 and have used it on weekends since then.  I used it yesterday, Sunday, and Saturday this past weekend too.

For now it's simply too noisy to subject our neighbors to more than two days a week.  And,  doing it after work on weekday evenings with the time and effort to set it up still a hassle at my low energy time of day, I've decided to not do that for the near term. 

So far on weekend mornings and weekday mornings it has been a bit cooler which helps a lot with more intense exercises.

b) My expectation was that I'd have to use less weight on strength training exercises done on the VIBE because my muscles would work harder but I'd find it easier to balance on.

The VIBE is totally different than that expectation!

It was so incredibly hard to balance on, at first I had to use tiny weights and found it very hard to do the exercises correctly without falling off!

c)  Oh well, maybe continued use will make my ability to balance improve when I'm NOT on it!

d)  I’m now sure by doing a little better on the exercise form and number of repetitions each week for a few weeks, I will then be able to gradually get to using the weights I expected and while using the correct form.

I’m now using the original weights on some exercises such as shrugs and rows where I am back to using 50 pound dumbbells.

On the dumbbell Arnold Press and triceps extension, I’m still building back gradually.  The good news is that I’m making progress AND it seems easier to balance when doing those two exercises than it was at first.

e)  Working out on the VIBE does not seem to make my muscles contract harder.  But if I contract them hard, the VIBE may make that build muscle better. The balance problems initially reduced my focus on that.  But now I am doing it just after EVERY exercise.

f)  Because it helps my balance and insulates my head from the vibrations,

I have to bend my knees almost ALL the time I'm on the VIBE. 

Even just using it two weekend days a week, THAT will gradually build muscle in my butt and legs I think. It will also burn calories each time I use it that I have not been burning before.

My muscles in my legs are either more dense or I’ve kept off any fat gain in my legs according to the tape measurement of my hips.  So at least the VIBE seems to be doing that!

g) My son in law, who studied vibration treatments as part of his studies to become a licensed physical therapist, also tells me that doing this will make my stronger leg muscles more flexible at the same time! 

I got a mild hamstring pull a few months ago from trying to start running fast very quickly.  If he is correct, that will no longer happen!

h)  He says using the VIBE also WILL remove excess fluid from my legs and belly once I get to daily use! 

If that does happen, the added muscle may not show on the scale since there will be less water weight.  BUT my waist will measure less and my thighs will look much more muscular. 

If using the VIBE does remove an inch or two from my belly from fluid removal -

-- and an inch or two from adding muscle -

-- and an inch or two from increased calorie burning and metabolism boost,

I may at last have the waist reductions I want!

(My legs are already hard and muscular under a bit of fat now.  If I can add a bit more muscle and remove over half that fat, they will look a LOT more muscular.)

i)  My calf muscles have less fat on them; and I was already beginning to make them more muscular when I injured something that removed nearly half the strength of my left calf. 

I have regained some of the strength in my left calf; but the limiting factors seem no better. 

Bulletproof says using the VIBE speeds healing. If it does in the two ways that might be causing the problem with my left calf, I'll be able to add more muscle on my right calf and a LOT more muscle on my left calf.

The problem is either too little blood flow to my left calf or a small cracked bone or two in my left foot.  So, if using the VIBE almost every day for my calves restores that, I'll add muscle and spring in my walking step AND I'll feel very pleased and successful!

AND, because I can put my weight on my other leg that is on the floor I already found that I can exercise each calf that IS on the VIBE quite well.

So the potential is clearly there to add muscle to my butt, thighs, and calves and remove the fat layer over them by using the VIBE if I can use it seven days a week.

Clearly if this does happen, my waist will shrink at least one to three inches.

So far my current VIBE use of two days a week is likely helping.

But since the best fix to make daily VIBE use possible is to move to a larger location which would take at least the $1600 a month the VIBE cost EVERY month, going to a gym with heavy barbells is likely the priority now.  It's at least $1500 a month less!

j) Posture improvement.

Besides the muscle I lost since I was a young man doing powerlifting and gained the belly fat I have, a few years ago I found that the round shouldered look I get when I look down to read a book or newspaper had frozen in place -

-- and without the use of some force to partly reduce it or standing or sitting as tall as I can - or both, my chest looks less muscular than it is and I'm shorter and look round-shouldered.

I've found an effective exercise to fight this finally.  Once I use the VIBE most days I understand it will enable me to make progress using this exercise on the VIBE and just after I get off it. (Using the VIBE temporarily loosens the spine and your joints.)

The other consideration is that when I stand tall, my belly looks even bigger and sticks out in front more.

So to look close to as good as I did when younger, I need to straighten my spine a good bit and lose even more fat from my belly.

The VIBE seems to be less effective for this than I'd hoped.  But I am doing the back straitening exercise better and doing more sets right after I use the VIBE.  So I think I'll gradually make a bit more progress.

2. Food changes this month and recently:

a) The two weeks I lost 1.0 & 1.8 pounds, I traded using yogurt in three dishes each week for enough Kerrygold Dubliner cheddar cheese to replace the protein and enough apple cider vinegar to replace the fluid.  That removed the carbs in the yogurt and likely the calorie in those carbs too!

AND during the week I lost 1.8 pounds, I did an almost 12 hour fast from about 6:30 am to 6:30 pm the Monday of that week.  The bad news is that it removed the nutrition and fiber the cabbage and kiwifruit I skipped contained. The good news is that it removed their carbs and calories too!  (I took 3 extra bilberry extract capsules for some of the fruit nutrients I gave up.)

b) Since May 19 I've gained 6.8 pounds with most of it going to my belly fat. Much of this is likely from three things I added:

*Instead of taking time from my getting ready to go in the morning schedule to make coffee, I began making it the night before and adding a few ounces of whole milk to make a cold coffee drink I can drink when I first walk into the kitchen.   I like it and the protein and growth factors it gives me for my exercises later in the morning. But until I add more muscle the calories and carbs in it, may be feeding my belly fat instead.

I did switch from coconut oil to Brain Octane for one or two teaspoons of oil in this to reduce the effective carbs that much coconut oil or milk would have.  Until I add more muscle to burn these calories this may cause as much as all 6 pounds of fat I just gained.

Due to the virus fighting effects of the caprylic acid in the Brain Octane I want to keep adding it; but I'll cut back by just a bit on the added whole milk.

**For stress relief I find I do better drinking at least some wine every day. 

And, now I've recovered from high heart rates and now have ideal blood pressure readings instead of the readings 15 points to 20 points higher, I no longer need to cut back to fix that problem.  I no longer have it!

If I want to lose back the last six pounds I gained and keep them off, it might help to resume drinking chilled water instead of wine those three days a week!

Last month, I thought I could do this another way (adding muscle from heavier work at a gym) and still prefer to do so.

But after reading Bright Line Eating that I reported on last Thursday, 9-13, I’ve already returned to drinking wine just 3 days a week.  According to one source that may remove 4 or 5 pounds of fat if I keep it up.

And, since I gained fat between the time I was drinking 3 a week and when I was drinking 7, I may have gained most of the 6.8 pounds I gained or even all the fat weight!

So I think this cut back from 7 days to 3 days will help! 

3.  Way to remove excess gas and Obesogenic bacteria

As I've posted on before, one of the ways you can become fat or regain fat you actually lost successfully is that Obesogenic bacteria in your gut tends to cause you to move less and eat more carbs.

Then too, some bacteria tend to cause excess gas when you eat the nonstarchy cruciferous vegetables.

This gas can make you feel bloated and uncomfortable; it can be smelly; and it can make your belly bigger.

So if you can stop these effects, you'll feel better; your belly will be smaller even before you lose fat; and you'll have more energy and tend to keep off fat you lose.

The month before this, I also felt fat and bloated even when my stomach was empty and I was hungry.

This suggests that I need something more than the probiotics I've been taking; and eating less yogurt with probiotic bacteria might have caused part of this.

On June 14th I posted on an Ayurvedic 3 herb combination, triphala, which reduces excess gas by improving digestion and in other ways

So, the supplement Triphala from Gaia herbs looked promising as a fat loss aid for good gut bacteria and to avoid bloating from the high fiber diet.  The herbal combination has a track record of working; and Gaia is a high quality provider of herb and supplements. 

So, besides the using the VIBE, in the next few weeks until my next report I'll also take triphala.

If it reduces gas and improves digestion, it may reduce the size of my belly by itself.

And, if it also replaces Obesogenic bacteria with probiotic ones, it may give me more energy and partially prevent me from regaining lost fat. 

I've now done this long enough I can say it HAS helped with how my gut feels.  I no longer feel fat and bloated even when my stomach is empty and I am hungry.  And, I think this is largely because I'm less gassy then I was.  

However the triphala may not be as effective and removing Obesogenic bacteria as I need now that I am going with my wife to gatherings where food that contains Obesogenic bacteria is  served.  

I also eat a total of about 120 grams of protein a day.  If instead of not getting all the nutrition for my muscles from that due to the acid reducer and the diuretic I take, I might add much more muscle with the exercises I already do by taking an effective proteolytic supplement.

Even though there IS such a supplement, it's quite expensive and to work it's finicky about taking it at just the right time before eating.

It seems there is a probiotic that does this double!  It too is a bit pricey; but I've decided to try it.

I’ve not ordered it yet as of today but hope to do so soon.

It is always in your gut when you take it properly.  So it breaks down all the protein you eat and makes it accessible to your muscles even if you take it after you eat instead of before.  AND it does so even with the drugs I take that hamper digestion otherwise.

It also is very effective killing off Obesogenic bacteria. And apparently kills off bacteria and other bio-villains that would make you sick otherwise.

So I've decided to give it a try as soon as I pay off a large loan or get in more cash flow. 

Another food change I’ve made since I read the Bright Line Eating book is to stop eating the small amounts of sugar I was allowing myself every other day and on Saturdays.  I gave away my dark chocolate last Friday; stopped eating raisins in my breakfast every other day and on Saturdays; and I’ve stopped using dark molasses at all.  I was using it every other Weds and twice every Saturday.

I just made that change last Wednesday.  So it’s too early to tell if that will remove any fat from my belly.

Clearly I’m not the kind of sugar addict that Dr Peirce writes about in Bright Line Eating.  BUT until I have the large amount of fat off my waist, I decided to use her first Bright Line to ingest NO sugar at all!

I also just made THAT change last Wednesday.  So it’s too early to tell if that will remove any fat from my belly.

My expectation is that these two changes will enable me to lose a bit by my next report a month from now.

Will it be a loss of the .8 pounds I just gained or will it be more?  We’ll see!

4. Way to reduce my likely BPA intake:

I drink bottled water and make our coffee with it because it does NOT have the bad tastes and occasional cloudiness -- or soapy effect -- that tap water does.

But the plastic containers it sits in waiting to be used and on their way to the store where I buy them, bottled water likely contains enough BPA to be slightly fattening directly and reduce free testosterone reducing muscle gain too!

The monthly price is about the same as buying the bottled water.  So I've decided it's worth trying.

So I've decided to give it a try as soon as I pay off a large loan or get in more cash flow.  (I haven’t been buying the bottled water; so the $20 a month for filters I’ll pay.)

Then too, it was in our newspaper that our water quality may be downgraded and make our tap water even less drinkable sometime in the next year or two.

If this product works decently for this, I'll refer you to it in a future fatloss report post!

5.  Drop in my exercise at work each week reduced my at work exercise calories burned a week by about 600 to 800 calories a week during the same time period that I gained the six pounds!

My at your desk exerciser became less usable; and it's been a bit too hot to use it as much as I was and the boss wants to avoid the extra charges to keep the office cooler.  That's removed as much as 500 to 600 calories a week that I was burning. When it gets cooler, I'll add back 200 to 300 calories of that.

(So far it’s not cooled that much in our office; and the recumbent bike I have is a lot noisier than it was.  So I’ve put adding that back on hold for now.)

And, my half mile race walks may have been burning more than the 150 to 250 calories a week I was crediting them with.  Bad air from summer reduction in air quality AND smoke from the very large fires North of us resulted in readings a bit too high I think to exercise in.

The four fast, timed exercise walks I used to schedule to do burn at least 250 calories a week and may burn another recovery effect of 250 calorie more.

Now, the heat and smoky air that was preventing all my walks is gone since last month!

I was able to do a few slightly slower untimed walks on days with "low moderate" air quality since last month.  I’ve even done my regular-style, timed, faster walks a few times a week in the last two or three weeks!

Conclusion:

I still have much more to do.  But I hope this time I’ve turned the corner and will begin losing fat instead of gaining it. 

Bright Line Eating Removes fat....Today's post:  Thursday, 9-13-2018

The book that includes the information below and the science behind several key parts of it is:

“Bright Line Eating: The Science of Living Happy, Thin & Free

                                                         by Susan Peirce Thompson PHD.”

1.  THE most important and little known fact is that, despite its imperfections, the Bright Line Eating method has the best track record for fat loss and weight loss ever recorded.

It’s more complicated than I’d like but far less so than Weight Watchers and dramatically more successful.

The typical successful Weight Watcher member loses 9 pounds in a year and regains it the following year.

The typical Bright Line Eater loses 9 pounds and sometimes more the first month and continues to lose until they reach their goal weight and sometimes more than that.  Then they keep it off.

2.  So, the question for people who want to lose fat they keep off is not, should they use Bright Line Eating because the results show they can succeed if they do.

Instead, the two key questions are:

How to make Bright Line eating a bit easier to follow and customize to fit each man & woman  who follows it.

&

How to repair the things Bright Line Eating as it now does or seems to do that are less good for your health in it without losing its effectiveness.

3.  So what is Bright Line Eating?

The founder of the method and the author of the book took her phrase from the law.  If you can answer a key question that shows for sure if something is legal or not by a law, the answer to that key question draws a Bright Line between them.

There are four.

The fourth one is the key others lack, the hard one to set up, and the one that must be customized and put on auto-pilot.

1.  Never eat sugar.   Never, repeat never, eat sugar. 

(She is knowledgeable enough to know that includes everything:  sugar, dried fruit, high fructose corn syrup, fructose, fruit juice, concentrated fruit juice, agave syrup, and all artificial sweeteners and sugar alcohols.)

As readers here know, that includes all soft drinks both regular and diet.

It’s critical she found by personal experience for at least 85% of the people because any at all re-starts their addiction.  The other reason is that even for the 15% who can take sugar or not, every ounce of it is fattening!

2.  Never eat flour.  Never, repeat never, eat flour.

Refined grain flour boosts blood sugar MORE than sugar does.  So anyone who is a sugar addict is a flour addict!  Worse, some of the 15% or so who aren’t sugar addicts have a comparable addiction to flour and the breads and other things made from flour.

The added health benefit as readers here know is that removing the extremely inflammatory gluten of hybrid wheat and the excessively inflammatory effect of its omega 6 oils helps prevent nearly every nasty chronic disease listed:   People who eat it are sicker and suffer more pain and have much higher doctor bills and live shorter lives.

NOT using these two bright lines causes virtually all the people who fail at dieting and never can keep off what they lose from that exact problem!

No matter what else you use from the Bright Line Eating system, be SURE to follow these two!

3.  Meals. Only eat at the time of day you eat a planned meal.  NEVER eat anything else.

The Bright Line Eating system also succeeds so well by enabling you to eat on autopilot.  This is a huge advantage!

If your willpower is low or severe events or sudden stresses or even extra good to do but challenging work deplete your will power as you likely know they do, the way you eat stays the same!

Because every opportunity to eat between meals requires a decision, if it isn’t an automatic no and life continues, every single time where you have to think about the decision is a threat to you losing fat and keeping it off.

The other thing of course is that so far, the semifoods and harmful drinks likely to be available between meals flunk the first two Bright Lines.

So, following this third Bright Line helps with following the first two Bright Lines.

4.  Quantities.

This fourth Bright Line is to ensure that your amount of each food you eat each day is exactly what you planned to eat or ate last time!

a) If the amount planned has enabled you to stay free of hunger until the next meal, even a bit less may not.   So never shorting yourself prevents hunger from derailing your fat loss.

b) If the amount you planned has enabled you to keep losing fat you keep off until you reach your goal weight, even a bit more may not.

c) If you aren’t losing fat or have stopped, because you know exactly what you’ve eaten, you may be able to resume your fat loss by eating a tiny bit less.  And, when you know the exact amounts you eat you can adjust the amounts to see if that helps.

The rest of the system as it is now is a mixed review. 

I.  It’s hard enough to set up for the meals you do eat and track -- and takes enough time to do each day that some people don’t start or keep using it.

My hope is that they will gradually work out how to make it easier to start and for busier people to do.  Maybe we will.

But more people will use the Bright Line system successfully to lose their fat once this is done.

II. Three other parts need an upgrade:

a) In your meals only eat real foods:  a carefully planned mix of protein foods and whole vegetables and whole fruit where each meal has 3 parts.  Great!

Despite knowing to NOT include grain oils due to the very inflammatory harm they cause, she includes servings of some kind of whole grains other than wheat.

Moderate servings of raw & unsalted tree nuts for those not allergic except for high lectin cashews and peanuts or lentils, the lowest lectin kind of bean, I think is better for health and less likely to hook people addicted to grains and breads than including grains several times a week.

b) She knows to suggest whole pieces of vegetables and whole fruits and says why.  But she doesn’t include the importance of eating this main part of what you eat EVERY day be only from organic sources!

c) Her system gets great weight loss results and requires no exercise!

But she includes nothing to avoid having some of that weight lost be healthy bone and muscle and other essential lean tissues.  She doesn’t even include what foods and supplements can help with this

She doesn’t know how to use exercise for its health benefits, which include keeping healthy bone and muscle, while people eat using the Bright Line System.

In fact, by actual test she reports the sedentary people she has worked with so far have lost less than people who exercise and the people who exercised more than average lost least.

Her work around is to suggest people begin to exercise after they lose all the weight to their goal weight.

a) & b) above and bone sparing supplements in c) can be fixed by knowing what to add or do instead.

But adapting her very sound system otherwise to work BETTER with exercise instead of worse, is critical in general and something I plan to work on in my own case.

Personal note:

I have been eating only low carb meals every other day and moderate carb meals every other day. 

But I have included dark chocolate – including some sugar -- in small amounts on my moderate carb days; I’ve included organic raisins in my breakfast in my moderate carb day breakfasts – a dried fruit.

I also went back to drinking some red wine at dinner 7 days a week that I had cut back to.

These changes have left my blood pressure at the normal to desirable range of about 119 over 74 and my fasting glucose to 68 to 73.

BUT since I made those changes & additions I’ve gained  several pounds of weight almost all of which is belly fat.

So I’ve begun to change that!

By Tuesday next week I’ll give away my store of dark chocolate and I’ll not eat any more of the organic raisins.

And, starting with no wine tonight, I’ll go back to only 3 days a week of drinking wine again.

I’m doing my monthly weigh and measure day after tomorrow.  So by the following month I will see if these changes remove fat.