07-21-14 – Monday – Calorie Reduction Day

Weight is up and Glucose is up. I did a lot of sitting around yesterday and the results are showing. Today I start reducing my calorie intake slightly. I will get hungry during the course of the day, but I know that I can make it through. I start this day out with a Bowflex workout, a light breakfast and starting back on vitamins.

I stopped taking vitamins because I thought that they may have been the source of my skin breaking out. It turns out that me and chocolate do not get along well. Even the smallest amount of good dark chocolate makes me breakout.

Yesterday I noticed that I have a shin splint in my right foot. When I hyper extend it I can feel it in my heel. This may require staying off of the treadmill for two weeks, and when I do return to keep the elevation slight. I will have to depend on bowflex workouts alone to burn calories, so I do need to keep the diet in check. Let’s see where this takes me the next two weeks.

4:30 AM – Blood Sugar – 127, Weight- 176.4
5:00 AM – Bowflex – Back
Pulldowns – 140/140- 20, 20, 20
Rows – 150/150- 20, 21, 20
6:30 AM – Breakfast – 1 Egg, 1 Slice of Bacon
6:40 AM – Meds + Vitamins
9:30 AM – Snack – No Snack
12:30 PM – Lunch – Soup and Salad
3:30 PM – Snack – Protein Bar, Banana
6:30 PM – Dinner – Scallops, Salad
6:40 PM – Meds – No Snack

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07-20-14 – Sunday – Body, Mind and Spirit

After spending so much wonderful time at the Gresham Arts Festival yesterday I feel like an artist myself today. I work slowly and patiently chiseling away at my shoulders to create a slight change in definition. My body is a piece of art in the working.

It always comes back to the diet. It is just important to feed our bodies as it is to feed our minds and souls. If you put the wrong stuff in you will suffer. And if you put too much in you become overwhelmed. There always has to be a fine balance between the three to keep us happy in this lifetime we live. Some folks seek out only one, or two of the three.

There are those who seek to learn all there is to learn in this world and forget about diet, exercise and their souls journey. Then there are those who seek out finding a connection to the universe to fill their souls needs, but pay no mind to learning, or taking care of their bodies. And then their are those who simply eat to satisfy their cravings for sugar, fat and salt and end up paying a huge price when it comes to health. All three have to come into balance. You can’t work just on your body and choose not to learn, or make a connection with the upper. It just doesn’t work. It takes years to figure this out, unless at a young age a guru comes into your life who knows these principles.

I have a happy soul because I spend a great deal of time in nature. Either hiking in the great mountains of Oregon, or just spending time in the garden. I have the most wonderful wife who is always encouraging me to seek out joy. Yes, my soul is very happy. My mind is satisfied with what I have learned so far about the world around me and I am always looking for new things to learn. My new found exercise routine has helped me with all of the good feelings of having a healthy body. It is in my diet that I must work to make positive changes.

I am a little upset with my recent glucose numbers and thought that it may just be a bad cycle. With strength training comes increased hunger as my body demands protein to repair muscles. I am kind of stuck. I know that I have to reduce my calories intake, but at the same time I have keep the protein intake in tact. I have my carbohydrate and sugar intake down to a level that is perfect for type II diabetes, but while I am eating the right foods, all food is converted to sugar inside the body for energy when needed. So, as much as I hate to do it and I know that I will experience muscle soreness, fatigue and hunger pangs, I will have to start reducing my food intake once again. It may reduce the amount of energy I have for my workouts, but I figure that my body will learn. I may even start relying more on the fat stores in my body. I will rely on eating only good food. Healthy meats and fresh vegetables will be my only source of nutrition and I will limit the size of food on my plate. This is going to have to become a lifetime change that I make and no matter how I feel in the first 21 days, remember it takes 21 days to change a habit, I have to suck it up and stay consistent.

6:00 AM – Blood Sugar – 118, Weight- 175.0
6:30 AM – Bowflex – Shoulders
Shoulder Press – 120/120- 18, 19, 20
Front Raises – 45/45- 16, 22, 23
Side Raises – 45/45- 10, 10, 10
Reverse Fly’s – 45/45- 18, 17, 19
Shrugs – 155/155- 20, 20, 20
10:00 AM – Breakfast – Bacon and Eggs
10:10 AM – Meds – 500mg Metformin
12:00 PM – Protein Bar
3:00 PM – Lunch – Burger on pita
7:00 PM – Dinner – Beanie Weanies
7:15 PM – Meds – 500mg Metformin

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Smokers or Smokers : Six Ways to Cleanse and Revitalize your Lungs


Great Advice.

Originally posted on Be Like Water:


It’s been observed that even former smokers who quit years ago have traces of lung damage.

Even if one has never smoked, second hand cigarette smoke, industrial pollution, vehicular exhaust fumes and now chemtrails with downward drifting heavy metal nano-particles all contribute to some level of lung damage for almost everyone.

So whether you once smoked or never puffed on chemical-laden, radioactive (from the fertilizer) tobacco, detoxing and regenerating lung tissue may still be appropriate for you.

By the way, the notion that lung damage is irreparable is not true. With proper nourishment and nurturing, your lungs can repair damaged tissues eventually.

Right now is a great time to quit smoking. Why? In as little as 20 minutes you’ll start to feel the benefits of not smoking.

There are over 4,000 chemicals in tobacco smoke and at least 69 of those chemicals are known to cause cancer.

The best…

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Gresham Arts Festival 2014

Today we walked for hours amongst over 125 local artists from the Pacific Northwest. The City of Gresham, Oregon sponsored this wonderful arts festival in their beautiful downtown district. The streets were packed with art enthusiasts, venders, shoppers, musical bands and joy and laughter. It was an incredibly beautiful day. I met quite a few people that I work with and we ended up going home with two pieces of art.

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07-19-14 – Saturday

Today is one of those days where I just don’t feel like working out at all. I managed to push myself through a minimum of core work this morning, but I think I should concentrate more on picking up the slack tomorrow.

5:00 AM – Blood Sugar – 121, Weight – 174.2
6:30 AM – ABS
Situps- 25, 25, 25
Obliques- 25/25, 25/25, 13/13
10:00 AM – Breakfast – Bacon and Eggs
10:15 AM – Meds – 500mg Metformin
2:00 PM – Lunch – Tacos
7:00 PM – Snack – Protein Bar
7:30 PM – Meds – 500mg Metformin

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Old Geezer

I am sitting in the waiting room at the doctor’s office after signing in and hoping my appointment will be on time. I had to take off a few hours from work to have the pleasure of seeing how my health is doing. Amongst me sits many people. Most noticeably an older gentleman and his wife, who I will call the geezer. He looked to be about sixty something years old and had the kind of face you could fit into any Italian gangster movie. A young woman and her, what appears to be five year old are sitting across from me. There are other people there but sometimes people just appear to be people. Nothing significantly standing out that would stir the mind in the memory of someone else you may have known in your life.

I asked the five year old for his name and he looked at me and snickered some noise in a very rude way. His mother said that his name was Jeffery. Mom appeared to be sick as she sat there with her jaw clenched in her palm and her arm resting uncomfortably on the arm of the prototype doctor’s office chair. It appeared to me that little Jeffery was stuck tagging along as Mom tried to seek some sort of comfort from the current ailment she was suffering.

Little Jeffery walked around the waiting room searching for things to do with himself. This place was not like his own doctor’s office waiting room. “Where are the toys?” he asked his mom. His mom explained to him in a timid voice, “Jeffery, there are no toys here, this is not Doctor Johnson’s office”. Little Jeffery just got frustrated with her response and demanded that he have toys to play with. Mom said to him, “Oh Jeffery, mom is sick, I just need you to sit down and be good and I promise we will be home soon where you can play with all of your toys”.

This answer in his 5 year old mind was totally unacceptable and little Jeffery screamed, “No”. At that moment is where it all started. He suddenly changed from a sweet little boy into a raging terrorist. He started with the magazines on the large table in the middle of the room that divided the sections of chairs in the waiting room. He knocked them all on the floor and took off running in circles around the room, turning and yelling at each person patiently waiting to see the Doctor. You could see the quiet fear in people eyes as he currently had everyone’s attention. No one dare say a word that may provoke this child any further and risk the possibility of embarrassment. Mom said to him, “Jeffery that is not nice, now mom needs you to come and sit down and be good. Please Honey”. Jeffery jumped up on the table and screamed at the top of his lungs, “No, I want toys and I want them now”.

Well at this point old Geezer just about had enough. He fought to stand up carefully balancing himself with cane in hand and hobbled over to the table where Jeffery stood. Little Jeffery didn’t have a clue as to what was going on behind him as he was standing in the direction of his Mom, and not old Geezer. Old Geezer swung his cane in a manner that was almost like the swing of a home-run hitter. I could imagine that he was well practiced in his task at hand and I could imagine him at home putting the family cat or dog in its place. The end of his cane caught little Jeffery right in the behind. Jeffery immediately got quiet and at that moment I noticed the look of joy on the faces of others in the room. Jeffery stood up straight and was trying to ration in his mind exactly what just happened with a reaction of both shock and a feeling of pain in his backside. He slowly and methodically turned to see what the source of this pain was. As he did he caught the sight of what appeared to be a monster to him. A set of deep dark eyes staring right at him surrounded by this dark, tanned leather of a face.
Geezer pointed to the chair besides his mother and quietly said, “Sit down kid”. “If you get up I will crack your ass”, as he showed little Jeffery his stick of pain. Little Jeffery moved slowly from the top of the table to the floor as he climbed down, he moved backwards towards his mother and never took his eyes off of old Geezer. He sat down in his chair and held on to his mother’s arm as old Geezer gimped back to his seat besides his old Geezer wife. Old Geezer stared straight into little Jeffery’s eyes for what seemed like hours, until finally old Geezer was called into see the Doctor. Little Jeffery breathed out a huge sigh of relief as the old man left the room.

Soon the day was over and Jeffery was back home again playing with his toys. But for many years after that day each time Jeffery had to go to the doctor’s office, or for that matter anywhere that required waiting, he always searched the area thoroughly for old Geezer or anyone that appeared might be like old Geezer.

This as it would appear to be a true story, as so many of us can relate to incidents of children having temper tantrums in places in our lives, it is actually just a story that I made up. I am really curious to see what was stirred in the minds of my readers as they finished the story. I could have went on for a dozen more paragraphs, but I wanted to leave so many areas untouched. How did mom feel about this act? Was she happy that her son was quieted, or angry that someone would discipline her child and hit her child? What was the story behind the old man? What feelings were stirred in your mind when you read it? Billy Brennan

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07-18-14 – Friday

Today I had these deep thoughts about creating an access database to track all of my workout progress. By entering every single bit of information about my daily routine I would be able to print detailed reports to analyze my progress. The I thought that maybe someone had already created one, or there must be an app for that. But then I thought about my precious time each day and the additional time I would have to find to complete this task each day. Is it really that significant that I collect this data? I don’t believe that it is. By staying on point with my workouts each day and give it 100% I couldn’t possibly do any better. So why would I want to look at any figures. Seems pretty anal to me. I already include this data in blog each day and I don’t believe that I ever felt the need to go back and look at it, other than looking at my weight the day before. I haven’t said this phrase in a while, but all I have to do is just Keep on, Keeping on.

Yesterday I completed a pretty tough workout on my chest and all day I was starving. I ate mostly protein, but man did I eat. I post my diet each day, but yesterday I certainly did not follow it to the tee. There were additional snacks of protein bars, cottage cheese and fruit. Not totally bad with the quality of food I consumed, but it did show up in my glucose numbers this morning at 123. I think about toning down the workout, but when I get into beast mode I just push hard. I have to remember that this is not a competition, but a daily routine that should always stay in balance with the food I eat. The only other alternative that I have is to start looking into protein supplements like shakes that are low on the glycemic scale. If anyone knows any products that work with sugar problems please let me know.

4:00 AM – Blood Sugar – 123
4:15 AM – Treadmill – Distance- 3.07, Time- 46:08, Calories- 437.1, Weight- 174.6
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds – 500mg Metformin
9:30 AM – Snack – Protein Bar, 2 HB Eggs
12:30 PM – Lunch – Chicken Breast, Salad
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Steak, Green Beans
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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Turn Toward the Problem – Leo Babauta

Turn Toward the Problem

By Leo Babauta

Much of our lives is spent trying to ignore problems, not wanting to deal with them, procrastinating.

Bills are pushed to the side to deal with later.

People we have troubles with are avoided.

Work we don’t want to do is put off while we browse the Internet.

The diet is put off until tomorrow as we eat more junk.

Our insecurities are not admitted because we don’t want to think about them.

This kind of avoidance, unfortunately, doesn’t work. We put these things off and the problems only fester and grow worse. Bills become late and interest racks up and eventually we’ll have to deal with the bills, but they’ll be much worse than if we’d only dealt with them immediately. Our work becomes late, our waistlines become bigger, our insecurities grow.

Not facing our problems isn’t the solution.

Instead, let’s turn toward our problems.

This helped me when I was in debt and trying to avoid thinking about it — when I turned toward the debt, as scary as that was, I was able to deal with it.

It helped me deal with clutter, which is another form of avoidance. Clutter is about putting off dealing with items by putting them aside, and then they pile on top of each other, waiting to be dealt with.

Turning toward my weight issues allowed me to get healthier. Turning toward the problem of killing animals for the pleasure of food allowed me to change to a more compassionate vegan diet. Turning toward my sedentary lifestyle helped me to get more active.

It has helped my work, my relationships, my inner peace.

Turning toward a problem is scary as hell. That’s why we avoid it. But you can overcome that fear and do it anyway. You can look the problem directly in the face and open yourself up to it. Only then can you deal with it, and see that it’s not as scary as you think. Because by turning away from the problem, we give it power, and the fear of it rules our lives.

Let’s take away that power, and shine a little light on the problem. Allow ourselves to feel the pain, to feel the fear and still take action. To begin the healing. To begin to create something new and amazing from the ills that have been hiding in the dark.

Turn toward the problem and you turn it into something beautiful.

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To keep inside of your body as clean as the outside.

Originally posted on enriquesmassage:

Asparagus spears, 15 Superfoods for the 50+


Asparagus is high in lycopene, which has been found to protect the prostate and help reduce the risk of prostate cancer. In addition to lycopene, asparagus contains vitamin A, important for the immune system and eye health, and lots of fiber to help reduce cholesterol and encourage heart health. Asparagus also contains protein and iron — something you may not expect from these thin green spears.

Blueberries, 15 Superfoods for the 50+


Like apples, blueberries are high in soluble fiber, which can help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. But there’s much more packed inside those blue skins: Vitamins C and K are the major players, as are antioxidants and the mineral manganese.

Broccoli, 15 Superfoods for the 50+


Broccoli has been the butt of jokes for years, but you’d be foolish not to eat it. It’s high in fiber, antioxidants and vitamins such as A, C, B9 (folate) and…

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07-17-14 – Thursday –

Well this week is moving by pretty quick. It is Thursday already. It is one of those morning where my mind is so focused on body building that I don’t really have much to write about. Keeping focus on anything that we do is important. It is the nature of living the now. When we fully engulf ourselves in whatever task, or project we are working on it allows us to see so much more about what we are working with. My level of concentration is high today as while I am on the bench I am thinking about nothing more than the muscle that I am exercising contracting over and over again until the point of failure. I am paying attention to the breaths I take and the volume of oxygen I am taking into my lungs and being pumped through my blood stream and being fed to the muscles that are contracting. Wow! Pretty Awesome. For a while I was combining exercise by doing situps between sets. I am learning that this is wrong. It takes away from the muscle group that I should be concentrating on. If I want to work my abs that great, but I should always wait to finish up the whole workout routine I am currently working on first. Give those muscles your full attention that they deserve. Anything less is half ass and although you will still see results, the results are less than what it could have been it you gave it your all.

I’m back in Beast Mode today killing it on the Bowflex. I had to increase the weight once again and I am benching at 280 lbs. with high reps. I am very close to maxing out the bowflex machine on many exercises. I will have to continue to work with what I have until the end of the summer even if it means doing set with lots of reps. The mirror is showing me that my chest is becoming well defined and this is a good feeling. Rock it Billy!

4:00 AM – Blood Sugar – 113, Weight 175.6
4:15 AM – Bowflex – Chest
Bench – 140/140- 22, 25, 24
Incline – 140/140- 15, 15, 17
Decline – 140/140- 24, 27, 16
Fly’s – 80/80- 16, 15, 15
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds – 500mg Metformin
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Chicken Breast, Summer Vegetables
3:30 PM – Snack – Cottage Cheese with peaches, Protein Bar
6:30 PM – Dinner – Chicken, Zuchinni, Summer Squash
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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07-16-14 – Thursday – Changes of the Treadmill

Finally back on the treadmill. Today I figured something out that I should have known a long time ago. When walking on the treadmill make sure you letting your arms swing with the rhythm of your walk. I know this sounds simple, but it is so much more comfortable and makes the walk a little more difficult, but truly burns more calories. I have worked with trainers in the past and not one of them expressed this to me. I watched people at the gym for years always holding on to something. But it is simply not natural. As I walk through the woods there is nothing to hold on to. And so it should also be the same way on the treadmill.

4:00 AM – Blood Sugar – 120
4:20 AM – Treadmill – Distance- 3.43, Time- 49:39, Calories- 504.9, Weight- 174.6
6:30 AM – Breakfast – 1 Egg, 2 slices bacon
6:40 AM – Meds – 500mg Metformin
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Sausage, Beans
3:30 PM – Snack – Cottage Cheese, Peach
6:30 PM – Dinner – Steak, Asparagus
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Mixed Nuts

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William went to Trilliam

There is a lake up in Mount Hood, Oregon called Trilliam. We spent a day up there and hiked along the path surrounding the lake. I took many pictures up there, but these are a few of my favorites.

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07-15-14 – Tuesday – What is in a Workday?

Walking out of work yesterday I made the statement to the security guard, “Well there’s another 9 hours off of my life”. I don’t where that came from, but I sure did think about the statement I made. Those nine hours that filled my working day must have had some kind of significance. What did I learn that helps me to move forward? Did I do anything to make a difference? I work with a very positive attitude every day and sometimes I don’t even realize that I may have made a small difference in someone’s life. Or, something that I observed or was part of made a difference in my life. What does those 9 hours mean to me? The money that I earned for those nine hours, how will I chose to use it in a way that enhances my life or the life of others. When I get that paycheck at the end of two weeks will I look back at 10 sets of 9 hour days and value that paycheck for what it is really worth? Did I get joy out of that work day, or is it the money I earn that will bring me joy? It is wonderful when it is the combination of both time and money. People say that not every day is special, but I disagree. I believe that each day is a gift and If you are not feeling joy then you are just not staying open to the possibilities of all the joy the day can bring. Even at work. When I look back and think about all of the different jobs that I have worked in my life, I think about the people I spent time with. I think about our conversations and lessons I have learned through the beliefs of others. It is through these daily interactions with others that offer us so much opportunity to learn and grow. It gives us the opportunity to express ourselves in a way that no other interaction can offer. Those 9 hours at work yesterday were very important and not just another 9 hours taken from my life.

No workout today. I need a day off to rest. It has been 9 days of steady workouts and my body is talking to me. I am very satisfied with the progress I have made over the last nine days. I increased the weight I am using in resistance exercises and can feel it and see it. On the same note, I have reduced the number of days that I have been using the treadmill and I am seeing those results too around my waist line. I am out of sync with my workouts and need a day off to review and adjust. I will get back on track Wednesday morning with a good treadmill workout then Thursday work the chest. I have to remember that at my age doing cardiovascular exercises is very important. When we are younger our lives are cardio and it kept me lean, but my daily activity now is mostly sitting behind a computer for 8 hours. I get excited when I see the results of building muscle, but those results only last so long without the muscles getting proper rest. So it is my mission right now to get back on track with alternating strength and cardio each day.
4:30 AM – Blood Sugar – 114, Weight- 176.4
6:30 AM – Breakfast – Bacon and Eggs
6:40 AM – Meds – 500mg Metformin
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Steak Buritto
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Hamburger, Salad
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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Virtues Are the Golden Buddha Within Us All


I have to work on all of these.

Originally posted on The Self Worth Diet:


I went to meditation services this past Sunday at the Self Realization Fellowship in Pacific Palisades, California. During the lecture, the monk talked about virtues. He told us a story of a clay 11 foot Buddha statue in Thailand that belonged to a poor ashram. The poor ashram had to move the statue because it couldn’t afford it’s current location.

When the monks lifted up the statue to move it, it fell and there was a huge crack in the clay that revealed gold underneath. The statue was in fact covered in clay and underneath was a pure gold Buddha statue. The statue is now in a museum and is worth a hell of a lot of money.

The monks point in telling this story is to say that we all have gold underneath our clay exterior and the gold within us is our virtues. A virtue is a spiritual…

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07-14-14 – Monday

long-road“The journey to good health exists on a long road with so many hills and valleys. Along the way there are forks in the road and I just don’t know which way to turn. Thank God that there are others out there who have taken the same journey and left behind traces of testimony to guide me.” Billy Brennan

I am really stacking on the weight. Scale looked back at me this morning with a reading of 178.6. I am not sure if this is a reflection of muscle mass or fat. I know that it is a difference of almost 4 lbs. from yesterday when I got off the treadmill. It does seem like a lot and I wonder if it is an indicator that I need to cleanse. The way I cleanse is not through any type of product. It is simply by eating nothing but vegetables and drinking lots of water. It really cleans out the insides good by flushing all materials from the lower GI tract. On the other hand, I have been putting a lot of calories in my body in the form of protein. I will look to the scale tomorrow morning for direction.

4:00 AM – Blood Sugar – 109, Weight- 178.6
4:15 AM – Bowflex – Arms
Bicep Curl – 90/90- 14, 14, 13
Hammer Curls – 55/55- 14, 15, 14
Reverse Curls – 40/40- 25, 22, 17
Tricep Pulldowns – 80/80- 16, 12,
Dips – 140/140- 25, 24, 27
6:00 AM – Protein Bar, Banana, Meds- Metformin 500mg
6:30 AM – Breakfast – Bacon and Eggs
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Panera Soup and Salad
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Pizza
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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07-13-14 – Sunday

Oh Yea, I screwed up yesterday. We went out to a chain restaurant called “Izzy’s”. I ate a lot of food. Some things I should of never touched. And it certainly showed in this mornings glucose reading. I hope I didn’t do too much damage to my system. Well today is another day and I will work hard to clear it from my blood.

This is an example of what so many people who are trying to loose weight call, “The battle with food”. A place like Izzy’s isn’t a bad place to eat. In fact there were lots of items I could have eaten and not worried about my sugar spiking or putting on excess weight. The nature of the restaurant was that you pay a price for dinner and you can eat all that you want, an open buffet if you will. The problem is that we want to know that we are getting our money’s worth, so we eat way too much more than we should. I am sure that there are many restaurants across the country that use the same principal of open buffet methods. If I end up in one of these again, which I will try my hardest not too, I must practice discipline. I have to learn to simply forget about the cost and just take advantage of the great salad bar and choices of meat without the sugar coating. And don’t even think about the desert section.

The truth of the matter is that I work too damn hard each day to try to make myself well again. Getting up at an ungodly hour to run or lift weights. Balancing my diet each day to try to each 6 small meals, and watching every single item of food that goes into my body. It all seems so easy when writing it down each day, but the fact is that it is difficult, but the results overshadow the work I put into it. All it takes is one screw up to set myself back and risk the chance of taking time off of my life span because of not being wise at a meal.

I don’t want to beat myself up too bad, but I do want to create a post that I will remember. I want to make it perfectly clear that it is not OK to eat this way and I should never do it again. The key to burning fat is the diet. The exercise may make me feel better and is healthy, but without a good, disciplined diet it is just a waste of time as far as fighting type II diabetes is concerned.

4:00 AM – Blood Sugar – 118
Weight before treadmill – 176.6
Weight after treadmill – 174.8
5:20 AM – Treadmill – Distance- 5.0 miles, Time- 1hr 12min, Calories burned- 720.4, Weight- 174.8
7:00 AM – Protein Bar, Banana
7:10 AM – Meds – 500mg Metformin
7:45 AM – Bowflex – Back
Back Pulldowns – 140/140- 18, 17, 14
Rows – 150/150- 15, 17, 17
10:30 AM – Breakfast – Bacon and Eggs
1:00 PM – Lunch – Turkey Wrap
3:30 PM – Protein Bar
6:00 PM – Pizza
6:30 PM – Meds
7:30 PM – Snack – Protein Bar

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Oregon City Lavender Festival 2014

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Today we went to the Oregon City Lavender Festival. This is becoming one of our favorite events. There is nothing like walking out into a field of fresh lavender. The aroma is heavenly. There were lots of venders there all sporting their lavender crafts and a young guitarist playing the most beautiful music from his acoustic. Incredible day out. Enjoy the photos.

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Stay Motivated


Thoughts on today.

Originally posted on CHOOSE FIT:


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19 Natural Mood Boosters


Even with my healthy lifestyle occasionally I do get moody. This is great advice.

Originally posted on Our Better Health:


Unfortunately we’re living in an epidemic of depression and various mood disorders. Too many of us are wake up tired, moody and feeling low about life. Most health practitioners will tell you that mood disorders are the most prevalent condition in their practices, with a staggering number of clients on anti-depressants. Here are a few natural mood busters that may really help you before you make the choice to use medication.


1. Cut caffeine (coffee, sodas, energy drinks). The adrenaline from caffeine will effect your moods. If you’re stressed or feeling low, this can have drastic effects.

2. Cut processed and packaged foods. They are inflammatory in the body, which will inevitably have a negative effect on your moods, not to mention some devastating long-term health effects.

3. Cut artificial sweeteners. Evidence shows that aspartame is linked to mood disorders.

4. Add…

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07-12-14 – Saturday – What Burns More Calories: Cardio, Intervals, or Weight Training?

Morning glucose showed the number 106 this morning. Not bad after a night of beer. I do love these Oregon Craft Beers. Weight is showing 175 lbs. My weight is up, but my waist size is getting smaller. The size 32 waist pants I bought are now fitting a bit loose. My shirts are fitting a bit tighter, so I know that I am putting on muscle mass.

I am working out yet another day in beast mode. Today I am back to shoulders again. It is Saturday and I have no time constraints, so I can take time to rest thoroughly between reps. I read an interesting article yesterday about resistance training and fat loss. It appears that the resistance exercises increase fat burning up to 38% over cardio alone.


What Burns More Calories: Cardio, Intervals, or Weight Training?

Screen shot 2010-01-30 at 4.06.35 PM

Fat loss is at the front of everybody’s mind these days, even storm troopers.

Let’s say you want to lose weight, and you want to do so in the fastest way possible.  Is it hours on the treadmill?  Sprints up a hill?  Could it possibly be squats and bench presses?  I’m going to guess that you have assumptions on what might be best for you.  In today’s royal rumble, I’m going to break down the difference between these three contenders and let you know which will give you the most bang for your buck.  The results, which certainly aren’t unanimous, will surprise you…

Meet today’s contestants:

  • Cardio: Pretty much anything with relative low intensity that you can do for a prolonged period of time that elevates your heart rate.  Regular aerobics, going for a three mile jog, running on a treadmill for an hour, using the elliptical for twenty minutes, etc.
  • Interval Training: When you decide to run, bike, use the elliptical, etc. with varying rates of speed and intensity.  Sprinting for 30 seconds followed by 90 seconds of jogging, and repeating this cycle for 20-30 minutes.
  • Weight Training: Whenever you lift weights or do body weight exercises, often times in a cyclical nature.

There have been hundreds and hundreds of studies done on this stuff (yay for science), and it’s certainly something that I’ve put considerable time into researching as well as it’s my job to figure out how to get in shape most efficiently.  I will have a decision for you by the end of the battle.  However, before we get there, there’s ONE thing that needs to be made crystal-clear:

If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet.

Your diet is responsible for 80-90% of your successes or failures.  As I’ve said previously, even if you spend ten hours a week exercising, that still leaves 168 hours for you to mess things up.  Doh.  If all you care about is losing weight, the fastest path to success is with a freaking kick-ass diet.  Keep your total number of calories under control, cut out the junk food, give up soda, and start eating REAL FOODS: veggies, fruits, and lean meats.

Got it? Good.

So you’re on board with the whole “eating right” thing (w00t), but you still want to exercise to burn more fat.  Let’s break down each competitor:


Cardio is the most basic thing you can do when it comes to burning calories. Let’s talk science: if you burn more calories than you consume in a day, you will lose weight.  Step on a treadmill, run three miles, and you’ll burn around 300 calories.  You don’t need any special weights, have extensive knowledge of any difficult exercises, just a pair of shoes (or a pair of Vibrams) and your legs.  This is why the majority of people who start exercising do so by just running a treadmill or elliptical for hours: it’s tough to mess up, and it’s pretty mindless.

Now, here’s my problem with cardio: it can be really boring!  Running outside is a different story, but I’d rather punch myself in the crotch than spend two hours on a treadmill.  Secondly, in terms of getting in shape, it’s definitely not the most efficient form of exercise.  Lastly, although it trains your heart to be in shape by remaining at a higher level of operation while exercising, it doesn’t train your heart to prepare for moments of extreme stress because it never really has to deal with rapid changes (explained in the next section).

So why isn’t cardio efficient when it comes to burning calories? There’s very little Exercise Post Oxygen Consumption (EPOC) with cardio, which means you only burn calories when running; not much happens afterwards.  If you want to read about how cardio doesn’t really burn any extra calories, you can read this fascinating article from NYT which is loaded with studies and references on the subject at hand.

What IS good about cardio? The thing about cardio that makes it better for almost everybody, other than it’s easy learning curve, is that it’s very low impact – your body can go for hours and hours, day after day, and not get worn out.  If you have the desire and willpower, you can burn calories all day long, like the guys in Born to Run.

High-Intensity Interval Training

When it comes to efficiency in burning calories, high-intensity training is leaps and bounds ahead of cardio.  Why is that?  EPOC, dude, EPOC!  That stuff I was talking about before.  Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards.  What does that mean? It means you’re burning calories while sitting on your ass playing Modern Warfare 2 or re-watching Lost Season 5 (not that I’m doing this currently, or anything like that).  You can read all about HIIT here.

So, how the hell does that work exactly?

HIIT constantly forces your heart to adjust to changing conditions: sprints, jogging, sprints, jogging, up hills, down hills, etc.  Your heart learns to operate outside of its norm, and your body learns to adapt to these changes.  All of this changing and sprinting kicks your metabolism into high gear for hours after you finish exercising.  To quote Mark’s Daily Apple, a site that I love:

A study (PDF) from the University of New South Wales followed the fitness and body composition changes in 45 overweight women in a 15-week period. The women were divided into two groups and assigned interval or continuous cycling routines. The interval “sprint” cycling group performed twenty minutes of exercise, which repeated eight seconds of “all out” cycling and then twelve seconds of light exercise. The continuous group exercised for 40 minutes at a consistent rate. At the end of the study, the women in the interval group had lost three times the body fat as the women in the continuous exercise group. (An interesting note: the interval group’s loss in body fat came mostly from the legs and buttocks area.)

Three times the amount of fat loss and half of the exercise time? Sounds good to me.  If you sift through the rest of Mark’s article, you’ll find reference after reference discussing the benefits of varying your speed and intensity over straight normal cardio.  Now, the bad thing about HIIT is that it takes your body quite a bit of time to recover, and you can really only do it for 20-30 minutes at a time before you get too exhausted to continue.  The other bad thing about HIIT?  Your body will hate you after just 20 minutes.

Weight Training

So if cardio is decent for burning calories while you exercise, and high intensity interval training is more effective because it burns calories both during and after exercise, where does weight training come in?  Alwyn Cosgrove, a fitness expert whose opinion I highly respect, wrote a great article discussing the Hierarchy of Weight Loss loaded with numerous studies highlighting the benefits of weight training in comparison to cardio.  This is the best part:

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

These are the lessons I’d take from this: what you eat is the most important thing when it comes to weight loss, aerobic training helps but not nearly as much as you’d think, and weight training when combined with the two is the most effective method to dropping pounds.

Now, what kind of exercises are best suited for this type of weight training for weight loss?  According to Alwyn, exercises that recruit the largest number of muscles (squats, lunges, kettlebell swings, squat thrusts, burpees, inverted rows, pull ups, and push ups).  Do any of these exercises sound familiar? (cough, NF beginner body weight workout and NF advanced body weight workout, cough).  By doing these exercises in a circuit without stopping, keeping your rep ranges in the 8-12 range, your body will get a super workout, you will build muscle, and you’ll burn calories at an accelerated rate for reportedly up to 38 HOURS after your exercise.

Want some more literature about how weight lifting is better than intervals (and way better than cardio)? Check out Alwyn’s interview on the Death of Intervals over on Jason Ferruggia’s site.  When it comes to performance, these fitness guys are two of the best in the business: no bull****, just results.

Is it that cut and dry?

Nope. Sure, if you keep the variable time as a constant, like 30 minutes of exercise, doing “metabolic resistance training” (a fancy term for weight lifting circuits) burns more calories than high intensity interval training, which burns more calories than straight cardio.  However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body gives up and needs a few days to recover.  Cardio doesn’t have as nearly as stressful an impact on your body, so you can go for hours and hours and hours and do it again the next day (provided your body is in shape).

Medhi over Stronglifts highlights this uber-important fact in a great post called Why HIIT Is NOT Better For Fat Loss.  Essentially, because you can only do so much HIIT or weight training, you can only burn so many calories before your body wears out.  If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week.

Judge’s Verdict

My decision on what you should do certainly depends on your fitness level, how much time you can devote to exercise daily, and what you actually LIKE to do. Remember: above all else, your diet is king.  Eat poorly and none of the above matters.  Eat right, eat real foods, and exercise, and you’ll get better.  Here is my advice to you:

Do cardio if:

  • You really enjoy the treadmill or elliptical, or you just really like running
  • You have all the time in the world
  • You’re just getting started and don’t really know what you’re doing

Do HIIT if:

  • You don’t like lifting weights, but you still want to burn calories as quickly as possible
  • You only have a limited amount of time every day
  • You like pushing your body to its limits.

Do circuit weight training if:

  • You want to build muscle while burning calories
  • You like burning calories while sitting on your butt.
  • You’re not afraid of lifting weights.

Honestly though, this is just the science-y stuff.  Ultimately, I just want you to be happy and healthy, which means it’s up to you to find a great combination of the three methods above that keep you smiling and keep the weight off consistently.  Luckily, there’s no 100% perfect way to get in shape, so find something that you love and stick with it.  If it ain’t workin for ya, take some advice from this post and see what kind of results you get.

If you’ve spent months doing steady-cardio, try varying the speeds and intensity every once and a while.  If you’re afraid of lifting weights, give it a shot once or twice a week and see if the weight starts to come off quicker.  Try adding some basic cardio into your weight lifting routine on off days to knock off a few more calories.  Most importantly, eat better!

What say you, nerds?  Are you a cardio lover?  Weight-lifter for life?  Where have you seen the most success?

Let’s hear it.


5:00 AM – Blood Sugar – 106, Weight- 175
6:00 AM – Bowflex – Shoulders
Shoulder Press – 120/120- 14, 15, 15
Front Raises – 40/40- 20, 20, 20
Side Raises – 40/40- 12, 10, 8 (Perfect Set)
Reverse Fly’s – 40/40- 18, 16, 22
Shrugs – 155/155- 15, 15, 14
8:00 AM – Protein Bar, Banana
8:10 AM – Meds – 500mg Metformin
10:00 AM – Breakfast – Bacon and Eggs
1:00 PM – Lunch – 2 slices of pizza
4:00 PM – Snack – Protein Bar
7:00 PM – Dinner – Fish, Asparagus
7:15 PM – Meds – 500mg Metformin
8:00 PM – Snack – Protein Bar

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Sunset in Duck

A week in Duck, North Carolina back in 2008 gave me the opportunity to capture some pretty stunning pictures. My favorites were the incredible sunrises and sunsets. These are the one’s I chose to share. Enjoy!

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The Little Notebook

I carry a small notebook with me everywhere I go. Each time I make a purchase or pay a bill I jot it down. It’s not very organized and appears a bit sloppy, but it does record each purchase I make. I try to include the date and time I made the purchase, what it is that I purchased and where I purchased it. I do this all during the week and on the weekend when I have a little time I sit down and open the little notebook and conduct a review of those things I purchased.

During this process I step outside the box and pretend that the notebook belongs to someone else. I go over the items in the list and circle the one’s that I believe are questionable. The key here is to not be too critical, but make it a learning experience. I will take an item like the electric bill and ask myself if I did everything possible to keep that bill as low as possible. Did I turn off lights when not in a room? Am I using the most efficient bulbs I can? Did I shut down computers when not in use, or unplug chargers when I am not using them to charge something? And most importantly, what can I do lower this bill next month?

I will look at purchases like a cup of coffee, or lunch at a restaurant and ask If I needed to make that purchase or was there a less inexpensive way to get the same effect. The best lunches I have ever eaten were simple left overs from the night before, and purchasing an inexpensive coffee maker and good coffee makes for a better experience than waiting in line for an expensive cup of the same coffee I could have made myself. I have included cigarettes in this group and successfully quit smoking. You can imagine the money I am saving there.

All my thoughts will go down right in that little notebook to become a reminder during the next week of those things I need to be a little more conscience of. Every now and them I will open it up and read the notes I made over the weekend before. This keeps me on track and with continued practice over several months I started seeing my checking account growing. It is like getting a nice raise at work. This extra money goes to paying down debt, which I believe is simply an unnecessary item to pay each month. The truth is that we do have to pay debt to make any type of large purchases that we don’t have cash for like buying a house. But it is not something that we have to pay until the day we die. So each month I pay down a little more debt and work towards becoming debt free which is the key to true independence. And it all starts with just a little notebook.

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Seven Social Sins ~ Mahatama Gandhi

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“Eat Less, Exercise More” Isn’t The Answer For Weight Loss


And yet another reason to eat from nature.

Originally posted on Our Better Health:

Alexandra Sifferlin     June 3, 2014     

Experts make an argument for why we should stop counting calories

You’ve heard it before: To lose weight, simply eat less and exercise more. In theory, that makes sense. Actually, it’s not just in theory—science has proven that burning more calories than you consume will result in weight loss. But the trouble is that this only has short-term results. For long-term weight loss, it simply doesn’t work, say renowned obesity experts in a recent JAMA commentary.

Ultimately their argument is this: stop counting calories. “We intuitively know that eat less exercise more doesn’t work. It’s such simple advice that if it worked, my colleagues and I would be out of job,” says Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital. “The uncomfortable fact is that an exceedingly small number of people can lose…

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07-11-14 – Friday

Simplicity. What is simplicity? The title of my blog indicates that I am living a simple life. But what is a simple life? Do any of us really know. I sit in front of glorious waterfall and breath the fresh air around me and think to myself that it doesn’t get much more simple than this. But what did it take to get me to that waterfall. I have to work to own a car, pay for the fuel, the insurance and a car payment itself each month. I had to drive to get to the waterfall. I have to have a place to live so I have a place to park the car I need to get to the waterfall. Oh, this could on and on. The waterfall is simple, but in no means am I simple at all. Actually I am quite complex.

It takes a lot of effort to live a simple life. It is the effort that allows us to have those moments in are lives that are quite simple. My bills are paid, I have money in the bank, I am healthy. I have no worries. As much as simplicity is the actions we take each day in creating a simple life, it is more in the way we think. Some people have no worries, but simply create them. Others complain each day about how complicated and difficult life is. And there are still others that just hate every aspect of their lives.

I remember as a young man I worked loading and unloading trucks. A physically tough job that didn’t pay much. I thought to myself just how lucky I was to have this job, but at other times I thought about how there must be something better. When I thought about the job in a negative light the job became difficult, but when I thought about it in a positive way, it was a simple joy.

Truly, simplicity exists in ones mind.

At times there are those incidents that really kick us in our asses. The furnace needs to be replaced, the roof is leaking, the car broke down, or we were laid off. At times like these life is not so simple. It actually gets pretty frustrating. But times like these come and go. What efforts did we make to see life through in the event that something bad happens? Were we ready for it? If we were, would it be a lot easier to get through it?

So is simplicity in preparation, planning, or organization? Being ready for life’s tough moments? Do we prepare both financially and mentally? I like to play things out in my head before they occur. The old what do I do If scenario. We have all played this game with the old, If I had a lot of money thing. But what if the car should brake down? What if it costs me $2000.00 to get it repaired? Am I ready for that? What can I do right now to start being prepared? If I give up this Starbucks coffee each day, how much money can I tuck away in 6 months? If I can reduce my gas mileage by car pooling. That would also reduce the amount of time the car is driven, which means that I won’t need a brake job as often. There are literately hundreds of scenarios that we can play out and take action on. This all takes planning and effort, which are not so simple, but will lead us to a simple solution for dealing with hard times. And it will make that trip to the mountains and a day sitting besides a waterfall that much more enjoyable. Yea, a peace of mind. Simplicity.

4:00 AM – Blood Sugar – 101
Bowflex – Abs, Legs
Situps – 40, 50, 50
Obliques – 25/25, 25/25, 25/25
Squats – 100/100- 25, 20, 21
Calf Raises – 100/100- 18, 20, 20
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Blackened Chicken, Green Beans, Summer Squash
3:30 PM – Snack – Banana, Protein Bar
6:30 PM – Dinner – Chicken Pot Pie
6:40 PM – Meds
7:30 PM – Snack – Protein Bar

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07-10-14 – Thursday

sandler-training-goals-quote “Thought of the Day”

Morning glucose reading is at a 103, my numbers are coming down. After almost an hour on the treadmill I weighed in at 173.4. It is the strength training that retains water and the cardio that expels it. This seems to be the pattern. It is the combination of both that work to bring the blood sugar into normal range balanced of course by the diet. It is the increased volume of oxygen that moved the blood through the body and supply all parts with the same oxygen while delivering the proper nutrition to each cell of the body, including the brain.

4:00 AM – Blood Sugar – 103
4:30 AM – Treadmill – Distance- 4.01, Time- 57:43, Calories- 625.2, Weight- 173.4
6:30 AM – Breakfast – 2 Eggs
6:40 PM – Meds – 500mg Metformin
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Burger, Chicken Wings, Salad
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Blackened Chicken, Asparagus
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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Aerobic/Strength Training Combo May Be Best Workout for Diabetics


Yea, I kink of knew this, now it is confirmed.

Originally posted on Cooking with Kathy Man:

In study, people with type 2 disease had better blood sugar control when both modes used.

A combination of aerobic and resistance training may work better than either type of exercise alone in helping people with diabetes control their blood sugar, a new review finds.

Researchers analyzed data from 14 studies that included more than 900 people with type 2 diabetes. The studies looked at the role of aerobic or resistance training (workouts such as weightlifting) in boosting the health of diabetics.

Compared with either aerobic or resistance training alone, a regimen that combined both types of workouts was more effective in controlling blood sugar (glucose), blood fats, blood pressure and weight, the researchers said. The combination approach also helped more people reach higher levels of good cholesterol, according to the findings published July 2 in the journal Diabetologia.

The Austrian researchers added that there is evidence that supervised workouts…

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07-09-14 – Wednesday – A Moment on 213

Yesterday I turned my ride home from work into a little fun. While driving on route 213 coming back from Gresham and headed to Oregon City I came upon a back up of traffic. Something was going on up ahead and I couldn’t see what was going on. I was stuck at a red light with many cars in front of me. The traffic light had changed 3 times already and still nothing was moving.

I decided at this point that there is no reason to get frustrated and instead I will take this opportunity to just enjoy the now. I turned on the mp3 player in the car and found Credance Clearwater Revival or CCR for us old timers. I opened the windows of the car and cranked up the volume. When I looked over to my right I saw an old biker looking dude with a pack pack on at the side of the rode. Maybe waiting for a ride or bus or maybe even a taxi. When he heard the music he just started dancing like he just didn’t care. Well the traffic was still backed up and the traffic light still red.

It was at that moment something just came over me. I jumped out of the car and ran over to that old dancer and started dancing right beside him. I thought about what people must have thought seeing this scruffy old biker dude dancing with a well dressed, middle age guy in business attire. After a moment I looked up and saw a few people get out of their cars and start dancing too. I heard someone yell, “Woooooohooooo”. Before you know it there were almost a dozen people just dancing a way with us.

The traffic light turned green and everyone jumped back in there cars and we started moving down the road once again. As I drove a way I waved to the biker looking dude and he waved back. As I drove home with a giant smile on my face I believe that I may of even laughed out loud a few times, I thought to myself just how many times I would had gotten frustrated at the traffic. I just turned a moment of anger into a moment that I would never forget. As it turned out the traffic was caused by an over sized tractor trailer trying to back out of a small parking area about a half mile up from where I was. I am sure that the truck driver was pretty frustrated, but not me. I wonder how many others that were either dancing or just watching felt the same joy. I know that the biker looking dude felt it. Yea, life is just about how simple you want to make it.

4:00 AM – Blood Sugar – 113, Weight – 175.2
4:15 AM – Bowflex – Chest
Bench Press – 130/130 – 25, 22, 20
Incline Press – 130/130- 14, 16, 13
Decline Press – 130/130- 20, 18, 14
Fly’s – 80/80- 10, 10, 9
5:50 AM – Protein Bar
5:55 AM – Meds
6:30 AM – Breakfast – 2 Eggs
9:30 AM – Snack – Banana, Protein Bar
12:30 AM – Lunch – Steak Burrito
3:30 PM – Snack – Peach, Protein Bar
6:30 PM – Dinner – Spaghetti and Meatballs
6:40 PM – Meds
7:30 PM – Snack – Protein Bar

Posted in Adventures, Finances, Food, Fun, Oregon, Simple Living, Type II Diabetes | Tagged , , , , , , , | 2 Comments

07-08-14 – Tuesday – The Battle

I increased the weight on my arm exercises to crazy high weight. This is the routine I remember as a young athlete. The challenge of each rep pushing an pulling through to the point of total exhaustion. I feel the blood rushing to my upper body then into my arms causing my skin to turn red. It feels good. It feels like progress in the making. I can see the sugar rushing from my blood stream and racing to get to the muscle fibers to provide the needed energy to complete the work.

I feel angry this morning. All I want to do is beat the crap out of this diabetes. I will not now, nor ever let this disease kill me. I will do what ever it takes to maintain a normal healthy lifestyle. This includes eating a low carb, no sugar diet, building muscle, burning fat and living life with no stress. Look out diabetes, I am coming for you and I am going to kick you right in your ass.

3:30 AM – Blood Sugar – 122, Weight – 175.8
4:00 AM – Bowlfex – Arms
Bicep Curl – 90/90- 15, 14, 13
Hammer Curl – 55/55- 12, 16,
Reverse Curl – 40/40- 17, 18, 17
Tricep Pulldown – 15, 14, 10
Tricep Dips – 20, 20, 22
5:30 AM – Protein Bar
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds – 500mg Metformin
9:30 AM – Snack – Banana, Berries, Protein Bar
12:30 PM – Lunch – Steak Buritto
3:30 PM – Snack – Peach, Protein Bar
6:30 PM – Dinner – Burger, Salad
6:40 PM – Meds – 500mg Metformin
7:30 PM – Snack – Protein Bar

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07-07-14 – Monday – Time Capsules

Time Capsule
So after a long hot weekend it is Monday again. The days come and go so quickly lately. The daily schedule is so busy that it seems like each day is not more that a moment when I look back at the week before. Each Monday, like today starts the race to another weekend, but the weekend moves even quicker than the week did. And what about the month? Where the hell did June go. Did I do anything memorable in the Month of June, or is all just a blur. Actually nothing is a blur anymore. All I have to do is go back and look at my previous blogs. So although I use blogging as a way to track my progress, it is also a time capsule. Many say that a photographs are time capsules because they bring back so many memories, but I believe that my daily blogs hold so much more than a photograph does. The written word is a reflection of what I feel, what I am thinking and what is important to me at the time.

Sometimes I do wish that I had this blog right from the first day that I could write a sentence. There have been many times throughout the years that I would keep a journal, but as time goes by those documents seem to get lost or thrown away. Even If I still had them would I actually go back and read them. I am the type who tries not to dwell on the past, nor dwell too much on the future too. I love to live in the now. And right now I am just sitting at my laptop after a good run, and comfortably writing this blog entry.

3:30 AM – Blood Sugar – 101
4:15 AM – Treadmill- Distance- 3.08, Time- 41:23, Calories- 443.6, Weight- 175.4
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds – 500mg metformin
9:30 AM – Snack – Banana, Strawberries, Blue Berries, Cherries, Protein Bar
12:30 PM – Lunch – Flat Bread Sandwich, Salad
3:30 PM – Snack – Peach, Protein Bar
6:30 PM – Dinner – Steak, Beets
6:40 PM – Meds – 500mg metformin
7:30 PM – Snack – Protein Bar

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Home Remedies for Muscle Pain


And I think the key is water.

Originally posted on Blood, Sweat & Knowledge:


Whatever the reason, when blood doesn’t reach your muscles the way it should, your muscles can turn into balls of pain. Your first priority is to give your muscles some rest, and take a few ideas from the kitchen that will help you feel better, fast.

Home Remedies from the Cupboard

Bouillon Sipping some warm soup before heading out for a long bike ride may not sound appealing, but it may help you skip the muscle cramps. Drink 1 cup beef or chicken bouillon before you ride. It helps you replace the sodium you lose when you sweat.

Epsom salts. Jump in a hot bath with Epsom salts to ease the pain of your strain (but wait at least 24 hours before you try this). Epsom salts contain loads of magnesium that is absorbed through the skin. Magnesium helps promote the healing of torn muscles. Add 2 cups Epsom salts…

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Everyone is my teacher.

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Why Everyone Should Care About Endocrine Disruptors


I have to pay attention to leaving water bottles in the car.

Originally posted on Our Better Health:


You endocrine system is an information superhighway that regulates your bodily functions. It releases hormone “messengers” through your body’s glands to stimulate and regulate everything your body does to keep you alive.

Understanding endocrine disruptors is a first line to balancing your endocrine system and hormone functions.

What are endocrine disruptors?

Endocrine disruptors and man-made chemicals that alter, mimic or block hormone production or the system that carries them. You can call these external stressors, while your internal stressors that affect the system are rooted in negative emotions, fear, trauma and stress.

Where can endocrine disruptors be found?

You might be surprised at how common they are, and that you’re exposed to them every day. They can be found in:

  • common household cleaners
  • yard, garden and farm chemicals
  • personal care products
  • preservatives
  • artificial and “natural” flavors in processed food products
  • parfum, “natural” fragrance…

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Portland Rose Garden – Some posts require no words

This gallery contains 82 photos.

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07-06-14 – Sunday

sprint-series “Picking up the pace to meet the challenge”
With a relax day yesterday I feel rejuvenated and it is time to get back on track. I killed it on the treadmill this morning and noticed a 2.2 lb. reduction in weight. I have noticed lately that I have been slowing down the pace on the treadmill. I reduced the time from 1 hour to 40 minutes. This is OK only if I am pushing hard. Today I found that I had to break into sprints several times to get my heart rate up. I am not using a heart rate monitor and rely on the way I am breathing to indicate when I am in good range. Maybe I should consider a heart rate monitor. But anyway, I am going to continue to keep up these random sprints until I can sprint a continuous 30 minutes. Once I get there this will become my everyday cardio routine. This will include a 10 minute warm up, so the total time on the exercise will be 40 minutes.

My morning glucose is still over 100 but today is the last day of antibiotics and should start going down tomorrow. I picked up a couple pairs of shorts today. The waist size was a 30″. Even though my weight is up, my waist size is still getting smaller, which is an indicator that I am burning fat. Yea!

5:45 AM – Blood Sugar – 112
6:30 AM – Treadmill – Distance- 5.14 miles, Time- 1hr, 10min, Calories- 732.0, Weight- 174.2
8:00 AM – 1 HB Egg, Banana
8:10 AM – Meds
8:15 AM Bowflex – Back and Abs
Back Pulldowns – 140/140- 12, 18, 20
Sit Ups – 50, 50, 50
Obliques – 30/30, 30/30, 30/30
Seated Rows – 140/140- 12, 18, 20
9:15 AM – Protein Bar
10:30 AM – Breakfast – Bacon and Eggs
12:00 PM – Lunch – Hot Dog
3:00 PM – Protein Bar
4:00 PM – Appetizer – Crab Stuffed Mushrooms
6:00 PM – Dinner – BBQ Chicken Wings, Corn of the Cob
6:15 PM – Meds
7:30 PM – Snack – Protein Bar

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07-05-14 – Saturday – Just want to read

Woke up late today with muscles sore and lacking any ambition to work out this morning. Twice I put on my running shoes and finally decided against the workout. I am thinking that maybe, I will have the inspiration I need later in the day, but for now all I want to do is relax and catch up on some posts from my favorite writers. This brings a question to mind. There are many times when I simply do not have the time to read posts on WordPress. I wait until I do have time and try to catch up. Some that I like are posts that were written days ago and I hit that like button and sometimes I respond to comments that were written days ago. And sometimes I just go over a post rather than giving it my complete attention. I feel this is wrong, but I just don’t have the time to read everything posted. Is this just me, or do others do the same thing? There are many times I even hit the like button when I haven’t read the whole post just because I think it may be a good post.

This makes me really think about my own posts. I try to keep my posts short and to the point. I do right for myself, but lately I love that the things I write about, others enjoy reading. I need to keep an eye on the things I write and remember my mission is to write about my journey to good health, wealth and happiness and not about writing what I think others would enjoy reading.

5:45 AM – Blood Sugar – 114, Weight – 176.4
8:00 AM – Protein Bar, Meds
10:00 AM – Breakfast – Bacon and Eggs
10:10 AM – Meds
2:00 PM – Lunch – Soup and Salad
5:00 PM – Protein Bar
7:00 PM – Dinner – Crab and Salad
7:15 PM – Meds
7:45 PM – Snack – Protein Bar

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2012 Trip – Grounds for Sculpture – New Jersey

“Man is able to create such beautiful things”

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Yesterday, being the 4th of July, we went to a parade/celebration in Canby, Oregon. With a band in the gazebo in the town park and food, crafts and fun venders on the streets surrounding the park the was a concentration of happy people around us. We did not eat lunch and anticipated getting something special from one of the food venders. We decided on an old fashion, American hot dog. The line was long and we had to wait a while before we could tame our cravings for food.

While in line I had a man standing behind me who bumped into me several times. When I finally turned around I noticed that he was doing something on his cell phone. His eyes never came off the phone and I realized that he was totally oblivious to the fact that there were other human beings around him, including me because he kept walking into me each time the line moved. After a while his family returned from where ever they were frolicking about. As his wife and children spoke to him, he spoke back with no emotion and never took his eyes off of that cell phone. It suddenly made me realize why the divorce rate is so high. LOL.

Actually it brought many thought to mind. Living in the Portland area, I see this same behavior almost everywhere I go. It is a major contributor to car accidents and pedestrians getting run over. Sometimes it is the driver who is at fault because of the cellphone, but too often it is just a pedestrian who can’t take his eyes off of his cellphone long enough to see if there are any cars coming before he crosses the road.

The cellphone is such a useful tool and it kills time when I am in a situation where I am waiting for something. At a restaurant I will give the waitress my order and check email on my cellphone. When the food arrives to my table I can’t even tell you how much time has passed. What did I miss in that time? Maybe an old friend who I haven’t seen in years who I have been trying to find just walked past my booth. Or the senior citizen who was struggling to get her walker past my leg that was hanging out of the booth. I don’t know. Or just the opportunity to speak with someone and maybe make a new friend.

I remember being at a concert where the musicians were playing their hearts out. Every once of emotion and energy was being placed into their instruments and voices. It was an emotional experience. When I looked around me to see who also noticed this I saw hundreds of people staring at their cellphones. Ahhhh.

Always connected. I suppose that there is a certain satisfaction in being connected to our little circles of the planet, but there is so much more around us that we are missing. The really important things like the guy in front of you that you keep walking into.

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07-04-14 – Friday – Independence Day – First day of working heavy weight

“Happy Independence Day”
Back in 2008 we toured historical Philadelphia. I took some pictures that I am sharing today.

So today marks the first day I am cranking up the resistance exercises. I am taking the weight up to a point where it should be difficult to do three sets with reps at or close to 12, 10 and 8. On the last rep of each set the muscle should be just about screaming and shaking. And the next day I should experience a sense of discomfort. I will have to constantly feed my body with protein to help the muscle tissue recover. And I should see my blood sugar come way down.

With a week and a half to two weeks between each muscle group it only makes sense to be maximizing each exercise. This in combination with cardio every other day makes a nice couple of building and burning.

5:15 AM – Blood Sugar – 107, Weight 174.6
6:30 AM – Bowflex – Shoulders
Shoulder Press – 100/100- 12, 19, 17
Front Raises – 40/40- 12, 22, 25
Side Raises – 30/30- 13, 15, 17
Reverse Fly’s – 35/35- 13, 18, 15
Shrugs – 130/130- 17, 18, 15
8:00 AM – Protein Bar
8:10 AM – Meds
10:00 AM – Breakfast – Bacon and Eggs
12:00 PM – Protein Bar
2:00 PM – Lunch – Lasagna
4:00 PM – Protein Bar
6:00 PM – Dinner – Steak and Salad
6:10 PM – Meds
7:30 PM – Protein Bar

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What’s Up With Antibiotics?


I am just finishing up a cycle of antibiotics for a skin infection. Great timing on this post.

Originally posted on Lula Brown: Health Coach and Private Chef:

Most people I know pop antibiotics without batting an eyelash when infections arise. Most people I know also report digestive upset, chronic fatigue, and skin issues, especially around the jawline and chin, an area that reflects the state of the digestive system in Eastern medicine.

As a total Sherlock Holmes, I love to investigate connections between behaviors and symptoms that aren’t linked in Western medicine. When we realize how much the way we feel and therefore perform is based on our own behaviors, it can be super sobering and a little scary, but definitely enlightening.


Antibiotics strip away the healthy bacteria in the gut, and ultimately suppress the immune system and make you more susceptible to infections in the long run. There are definitely some times when antibiotics are necessary, like when you have strep throat and have a big speaking engagement the next week, or simply can’t miss work.

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07-03-14 – Thursday – Thinking about going back to School

school “It is time to go back to school”
I am learning that I want to learn more about my own biology. The inner workings, or mechanics so to speak, of my very own body and mind. I believe that the mind is also the body. It is all one. I am thinking about studying to be both a personal trainer specializing in working with people who have Type II Diabetes.

As I must continue to work any study program would have to be an online course, but I know that there are classes given for learning about Type II Diabetes that I can attend. This venture could take some time, but it will also allow me to continue with my own program that I am currently on to learn how to work with my own problems with the disease.

I will not even consider starting a study program until the summer ends and I have rainy weekends to use constructively. There are so many people who are dealing with Type II Diabetes. When the family physician discovers Type II Diabetes in a patient along with medication they always recommend a change of diet and exercise. If they don’t, they certainly should. It usually ends there and the patient is on there own to try to figure out the correct diet and how to exercise. I would love to be in a position where I could give these doctors my business cards and have them direct their patients to me. I would have the opportunity to work with the patient before they start feeling despair, and also be able to work with the physician to help balance the medication the patient is on. I wish that this would have been available for me when I was first diagnosed. Not only could I help folks with reducing the risks of this disease, I could also help them with all of the thought and feelings they have when they discover that they have it. I would rely upon my own thoughts and feelings and experiences to ease their minds.

These darn antibiotics have my sugar going up, but I only have a few more days to take them. They are doing the job they set out to do. The one thing I have learned is how important it is to take these for the full length prescribed. I got back on the treadmill today and walked until I burned 500 calories. It took about 45 minutes. Tomorrow I will be back to pushing and pulling resistance. I am considering raising the weight to the point of breaking down at between 10-12 reps on each set. This will increase the demand of energy (sugar) needed in each exercise. It will also increase the size of the muscle over time, but I can deal with that.

3:30 AM – Blood Sugar – 130
4:30 AM – Treadmill – Distance- 3.23, Time- 46:33, Calories- 517.4, Weight- 174.8
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Pork and Summer Vegetables
3:30 PM – Snack – Protein Bar, Peach
6:30 PM – Dinner – Steak, Broccoli
7:30 PM – Snack – Protein Bar

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New Research Shows Almonds Reduce the Risk of Heart Disease


This is nuts. LOL. I do love almonds. YUM

Originally posted on Cooking with Kathy Man:

Scientists have found that eating almonds in your diet can reduce the risk of heart disease by keeping blood vessels healthy.

Research found that they significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow. These findings add weight to the theory that Mediterranean diets with lots of nuts have big health benefits.

The study was led by Professor Helen Griffiths, Professor in Biomedical Sciences and Executive Dean of the School of Life and Health Sciences at Aston University in Birmingham, UK. Researchers tested the effects of a short-term almond-enriched diet on healthy young and middle-aged men as well as on a group of young men with cardiovascular risk factors including having high blood pressure or being overweight. A control group ate what they normally would, while another group consumed snacks of 50g of almonds a day for one month.

At the end…

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07-02-14 – Tuesday – Squats: 8 Reasons to Do This Misunderstood Exercise


Squats: 8 Reasons to Do This Misunderstood Exercise

By Dr. Mercola
If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 8 Benefits of Squats
Most of you know that I’m an avid exerciser, and an avid exercise proponent.

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?
1.Builds Muscle in Your Entire Body
Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So squats can actually help you improve both your upper and lower body strength.

2.Functional Exercise Makes Real-Life Activities Easier
Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

3.Burn More Fat
One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

4.Maintain Mobility and Balance
Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

5.Prevent Injuries
Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

6.Boost Your Sports Performance — Jump Higher and Run Faster
Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.

7.Tone Your Backside, Abs and Entire Body
Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

8.Help with Waste Removal
Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
What’s the Proper Way to Perform a Squat?
Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.2 In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.
1.Warm up
2.Stand with your feet just over shoulder width apart
3.Keep your back in a neutral position, and keep your knees centered over your feet
4.Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5.Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6.Breathe in as you lower, breathe out as you return to starting position

Adding Squats to Your Comprehensive Fitness Routine
Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.
You can find this article at Dr. Mercola site at: Peak Fitness

I am taking the day off. No working out today. I did 75 squats yesterday with no weight and my legs are sore today. It is amazing how important of an exercise a squat is. I have been putting off doing leg exercises because of such an active treadmill routine, but I am now going to mix leg exercises into the abdominal day.

My weight is steady at 174.0, but my blood sugar is up. Four days ago I started taking antibiotics because I was breaking out with pimples on my torso. The condition is clearing up, but the effects of the antibiotics do cause the my sugar to rise. During this time I must be very careful with what I eat. I don’t like taking antibiotics and believe they should only be used in extreme situations, but the number of infections seemed to be increasing. I read somewhere that the breakout is a condition of the body detoxing and ridding itself of poisons that have been built up internally. At any rate I only have 3 more days to go with the antibiotics and life should be back to normal as far as the glucose reading are concerned.

5:00 AM – Blood Sugar – 127, Weight- 174.0
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Chicken Breast, Summer Vegetables
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Steak, Broccoli
7:30 PM – Snack – Protein Bar

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07-01-14 – Tuesday – Be Quiet and Open and you will recieve Direction

meditating-woman-in-forest-450x299 “Be quiet and Open and you will receive direction” Billy Brennan
It seems to be one of those mornings where I am at a loss for words. It is a time for me to remain quiet and open to receive what ever messages that the universe has to send my way. It is a time for meditation or prayer and I will remain quiet and allow any messages I receive to become intuitions that will guide me into the future.

We make our own plans in life and move along a path in which we have created, but our souls have their own paths and powers beyond our control move our souls along in a direction that we may not always understand. In our natural forms we tend to want to resist this other path, but we must learn not to resist because it is our true path.

As much as I want to move along the path of knowing, the truth is that nothing in life is predictable. And knowing this makes life so much easier to live. When good things happen, or bad things we ask ourselves why. The answer can always be found in the future.

How many times have to asked the question, “Why did this happen to me?” Then years into the future we look back at that event and say, “Oh, I get it, If that didn’t happen I wouldn’t be where I am today.” But through the years I have learned that some things you don’t have to wait for. By simply remaining quiet and open we can get answers and predictions into our lives. I don’t truly understand the source of this energy, but I know it exists and will allow it to guide me as I walk along my souls path.

3:45 AM – Blood Sugar – 113, Weight- 173.6
4:15 AM – Abs and Legs
Situps- 20, 100, 100, 100
Obliques- 35/35, 35/35, 35/35
Squats- 25, 25, 25
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Snack Bar, Banana
12:30 PM – Lunch – Steak Burrito
3:30 PM – Snack – Protein Bar, Peach
6:30 PM – Dinner – Salmon and Green Beans
6:40 PM – Meds
7:30 PM – Snack – Protein Bar

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06-30-14 – Monday – Silver Falls

“Silver Falls State Park, Oregon”
So we did make it out into nature yesterday. Silver Falls was a great hike, although it was very touristy. Once we made it around the first loop trail which featured the main waterfall we headed down to the lower falls. Most tourists end their hike with the main falls area, so it thinned down to where we had space to hike and others were mostly people of nature. The lower falls were also beautiful and we stopped and ate lunch that I packed behind the sound of the rushing, falling water.

Today I made the decision to cut back on the treadmill to a 10 minute warm up and 30 minutes of intensity. This is actually the same cardio workout that I followed as a trainer, and recommended to others. The body will burn fat at an average of 30 minutes once it is in fat burning mode. You can recognize fat burning mode when you start breathing heavy and start sweating. After 30 minutes the body stops burning fat stores and starts drawing energy from muscle fiber. While I am trying to build muscle it is counter productive to eat away at it.

So, this morning I walked at a faster pace at 4.6 set on the treadmill for 40 minutes and burned almost 500 calories. I believe that this will be a more productive workout and will monitor my waist line for the next several weeks.

4:00 AM – Blood Sugar – 117
4:30 AM – Treadmill – Distance- 2.87, Time- 40:38, Calories- 458.2, Weight- 174.0
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Soup and Salad
12:40 PM – Meds
3:30 PM – Snack – Peach, Protein Bar
6:30 PM – Dinner – Steak, Green Beans
6:40 PM – Meds
7:30 PM – Snack – Protein Bar

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Fresh Summer Lentil Salad


Good Summer Eating

Originally posted on Mademoiselle Gourmande:

We have officially arrived back home. I’ve been working for nearly a week already – everything is normal again. However, I do think of Stockholm and holiday every day. It was such a great time. We had free days with a bit of blog working now and then and apart from that we just a had a great time. Eating here and there and a bit of sight seeing but that was it. What a great life! We also only have one trip to Hamburg planned in the next two months. Apart from that we’ll stay at home and enjoy the summer in the city. Only in September traveling season will start again.

I have to admit that I do like that I’m back at work and having the routine again. It’s a bit like being back after the summer holidays though. The first day is great, but after that…

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Its body shape not body weight that matters


I love the term “X-Frame”

Originally posted on Paul Valentine:

I have helped hundreds of people of all ages re-engineer their bodies towards a stronger, healthier, fitter version of themselves over the years with over 80% success rate in clients’ achieving their goals. Weight-loss has always been a by-product of their transformation using my framework to body re-engineering. It is important but it has never been the main focus and I’ll tell you why I have never believed in losing weight just for the sake of losing weight.

The scale can be misleading because it tells you nothing about your body composition. Your weight can fluctuate quite a lot on a daily basis due to many factors – your water intake, temperature, time of day etc. It has been the catalyst for many trainees being disheartened and de-motivated on their journey to a better version of themselves. The scale does not tell you what your muscle-fat ratio is. So, understand…

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06-29-14 – Sunday – I need to go out and Play

placid-852x480 “I need to go out and play”
Another Sunday morning and it seems to be one of those mornings that I don’t feel like working out. I will push myself through chest exercises and as always give it all I got. The weather has been rainy so far this weekend and I am hoping it clears up as I really need to be out in the sunshine.

I love my home and it is wonderful to be here, but it is just one of the many worlds that I live in. I also have a work world and what I call the outside world. This is the world where I find the most joy amongst the tall trees climbing up to the sky, the thousands of shades of green all around me with the background of a blue sky. A world where the only sounds you hear are those of rushing water in a crystal clear stream rushing down from the roar of a might waterfall, and the birds singing peacefully brushed by the winds blowing the leaves of the trees above.

This is life in balance as nature intended it to be. The seasons of the year guide all of this beauty and has been this way since the dawn of time here on our lovely planet. This is the world of purity, a world where only truth be told. A world where strength and adaptability are the survivors of many a challenge.

The world of nature can be cruel at times and yet so beautiful at others. Sitting in it’s presence reminds me that I too am a part of this world. It reminds me that the other worlds that I live in like home and work are really just illusions that are created by the incredible intelligence of man. They are but shelter and a way to exchange energy for money to purchase those things I need for my own survival. They are not too distant a cousin from dwelling in a cave and raising livestock, or growing vegetables, things we did so long ago. Of course we have managed to fine tune these worlds into that of comfort and protection, but yes, they are still basically the same. And the true world around us has not changed. The same sun continues to shine and the rain still falls from clouds above. And at night it is the same moon that man gazed upon millions of years ago.

I suppose this is my way of telling the world that I need to go out and play.

5:15 AM – Blood Sugar – 117, Weight – 174.2
5:50 AM – Bowflex – Chest
Bench Press – 110/110- 26, 20, 21
Incline Press – 90/90- 19, 27, 26
Decline Press – 100/100- 27, 25, 22
Fly’s – 50/50- 19, 19, 17
7:45 AM – Protein Bar and Meds
10:00 AM – Breakfast – Eggs
1:00 PM – Lunch – Tuna
3:00 PM – Protein Bar
6:30 PM – Dinner – Salmon and Salad
7:30 PM – Protein Bar

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Facebook glass
I have been on Facebook for many years now and have found that is a wonderful way to share our lives. It wasn’t too long ago when we would take pictures with our 35mm instant cameras, take the film to the store to get developed, and mail some pictures to our loved ones. The whole process could take up to two weeks. Now we snap a picture on our phone and instantly post it on Facebook for the world to see. Not only does Mom get to see the picture, but the all of friends and family. It is truly amazing how far we have come.

In the same sense, we would hand write a letter to a friend to let them know about certain events in our lives, or difficulties we have been facing and feelings that we are feeling. With today’s technology this letter should be in the form of email, but too many times I see this type of writing show up on Facebook for all the world to see. What was once private now becomes public. For someone in crisis I suppose this is a great way to gain support from our piers, but in the same sense, negative attracts negative.

This is where I have so many issues with Facebook. Too many times I scroll down to see what my peeps are up to and get beat up with all forms of negativity. I don’t like negativity in my life and certainly do not invite it. I see political opinions of the most horrible topics, those bolstering their religious views, and just old, “Life really Sucks” topics.

I wish that there was a way to filter out these messages. The problem with the human brain is that it is a master recording device. It takes in every word, every image and every movie it see’s. What we take in becomes a part of us whether we like it or not.

The same people who post these sorts of things are the same people who can post some of the most beautiful things. I have the option of un-friending someone, but I certainly do not want to miss their baby pictures, or the joy they had on vacation. Or the achievements they have had in there lives. I don’t want to miss a nephews 3rd grade photos, or the play that little Judy was in on Christmas.

I suppose we just have to take the good with the bad.

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06-28-14 – Saturday

Work-and-Life-Balance “I must be mindful to keep myself in balance” Billy Brennan
I learned a valuable lesson yesterday. After that killer workout I had in the morning my blood sugar stayed low most of the day. Even with several protein bars I had in the morning I couldn’t shake the slow feeling I had. At 11:30 I broke down and ate a piece of cake to bring things back up. This was followed by lunch at 12:30 and by 1:30 I was feeling tingling in my right foot and of course the tired feeling of coming off of a carbohydrate high. What goes up must come down. Finally by about 4:00 I started to feel like myself again.

Right before, during, or immediately after a workout like that I have to eat healthy carbs like oatmeal or a protein smoothie. I don’t want to reduce the workout, but that may also be another option if this happens again. At 53 and living with type II diabetes I have to remember that I am working out for health reasons.

The ego can make you do crazy things. I look in the mirror and notice that my muscles are getting much larger and I like that. But what is important in this mission is burning fat and making muscles lean. I should be looking in that mirror and seeing a lean body, not a large body. During the workouts the competitive nature I have pushes me to maximize each exercise, which is great for a young athlete, but may be pushing me over the edge. I must start keeping a close eye on this.

4:45 AM – Blood Sugar – 102
5:45 AM – Treadmill – Distance- 4.08, Time- 1 hour, Calories- 610.5, Weight- 172.8
7:30 AM – Protein Bar
7:40 AM – Meds
10:00 AM – Breakfast – Bacon and Eggs
2:30 PM – Lunch – 2 Slices of Pizza

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