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Co-founding a juice bar concept in the mid-90s set me on the path but other restaurants then the wine biz distracted me.

Turning 50 in 2010 re-ignited my passion so I took a some classes and dug in seeking info; but got busy and distracted… so its now!

11/02/2024

Rapid growth the last week! Some nice Golden + Blue Oyster Mushrooms ready to harvest!

26/01/2024

Do the crime, do the time. in a pic.

Full calorie+ day yesterday including a delicious meal at at the end of the day balanced by a nutrient rich 594 calorie day today (bottom right picture). Had budgeted calories for 2 apps but the Salmon sounded delicious so I splurged🤤 The Escargot with Black Truffle was awesome although the picture does not capture that.

Overshot my full calorie day yesterday by around 400 (goal of 1800). My low calorie day today is right on track. In theory when I weigh in tomorrowI should not have gained any weight. 🤞

Now off for a quick but chilly 🥶 morning hike at Red Rock Canyon NRA 20 minutes from downtown Vegas. 🥾💪

23/01/2024

It is said that drinking 8 glasses a day is important, even more so when dieting. But if you are going to drink all that water, why not drink tea to replace some if it. Not only will tea give you a little more satiety (feeling of fullness), you also get some nutrients and amino acids that water doesn't give.

🫖 Green or White Tea (green is fermented a small amount more that white but very similar) contains an amino acid called L-Theanine which helps reduce stress, anxiety and may improve memory. Along with other nutrients Green tea is high in antioxidants and can protect against cognitive decline, supports bone health, reduces inflammation, lowers cholesterol, and more. Supercharge it by adding a teaspoon of Match💪💪💪

🫖 Ashwaganda, is part of a class of plants called adaptogens and has been used for millennia in Ayurvedic and other eastern medicines. It reduces stress, blood glucose levels, triglycerides and increases muscle and strength.

🫖 Hibiscus is loaded with vitamin K which helps with bone health; Potassium and copper which improve iron levels that keep our nerves and immune system functioning properly; Vitamin C which is an antioxidant that fights free radical. It also prevents bone loss, improves circulation and helps reduce body fat.

I also drink Elderberry Enchinacea tea (great immune booster) and Turmeric Ginger (anti inflammatory) tea daily which provide further benefits.

These teas in general and green tea in particular boost Endothelial function; endothelial cella are those cells in your intestines that absorb the nutrients in food; critical when you are eating a low calorie, nutrient dense diet like I am. Note that the protein Casein in dairy coats these endothelial cells and blocks their functioning so NEVER put cream in your teas, even if you are English and its tradition😉. Coffee also has a lot of nutrients so if you use dairy, switch to Oat or Almond substitutes.

Citrus, such as a lemon wedge can but the nutrients in the tea.

And of course a little raw, unfiltered honey after your tea gives you another boost of vitamins, amino acids and other nutrients.

22/01/2024

20 days of dieting and down 19.4 #, just a hair shy of my very aggressive 20 in 20 day goal. Feeling great, mood improving sleeping still an issue. Some people say that it is too much too too fast, but I counter with that it is an intense regime augmented by very nutrient dense foods. 15 # more to go!
The plan was:

💪 Alternate day fasting which is eating all of your daily calories in a 4-6 hours window. I will try to keep that in place when by diet ends.

💪 Alternate Day Fasting which is one regular day of eating followed by a day of 500-750 calories. Will follow this as best I can when the diet ends but my job as a wine importer makes that complicated difficult.

💪 Eating a very nutrient dense diet at is 95% plant based. High in , good fats and vegetarian . Will keep that going forward. Remember animal protein is much harder for your body to break down and the protein Casein in milk gums up the endothelial cells in your intestines that absorb the nutrients from foods.

💪 Eating prebiotic foods such as apples, almonds and high fiber vegetables as well a probiotic foods such as sauerkraut and kombucha. Gut health is proving to be more and more important.

💪 Drinking copious amounts of tea; you get the needed water but tea has nutrients where as plain water doesn't.

💪 January to help my liver rest augmented by foods that help cleanse the liver such as carrots, apples, beet juice, walnuts, spirulina. Have also done a 3 day juice fast to speed up the cleanse.

💪 Daily exercise be it a quick walk, a bike ride or work out. Being outside does help my mood and sunshine provides vitamin D. Have been getting out even when it is colder than I like🥶 The bright side is the cold helps burn extra calories💥

Now for the final 15! The goal is in sight and I am giving myself 3 weeks to get there. But the biggest thing is to not let stress eating and stress drinking when the 'diet' ends get the best of me and insuring that I continue to exercise daily!

22/01/2024

The Kraut making kraut. I am 100% German after all so somewhat appropriate. Sauerkraut is a great probiotic food so it helps with gut health and helps build a strong microbiome. Raw kraut is even better as cooking can degrade the nutrients.

Chop it semi-fine and add to the crock in layers with a little salt, that helps draw out the moisture through osmosis, and caraway seed for that authentic German flavor🇩🇪 Punch it down along the way to help break the cell walls to more easily extract moisture💪

To make it more interesting and a pink color when done I used red cabbage, green cabbage and Radicchio. I was going to add jalapeños to give it some head, but the wifey expressed interest in the finish kraut and she does not do spicy🌶️

Now I'll let it rest a few month and the enjoy with a Beyond Brat and Späten!

19/01/2024

600 calorie day💪

Alternate day fasting is done by eating regular meals one day and 1/2 calories the next. This is an effective way to cut your caloric intake to help you lose weight. It also more closrly resembles how we ate as primitive humans 50-60,000 years ago before farming and refrigerators.
IMHO to do this properly you should eat very healthy foods, nutrient dense foods on that low calorie day. This was my day today:

- 8a Morning tea with lemon, a tablespoon of Apple Cider Vinegar + a teaspoon of Raw Honey
- 11a: Carrot, Celery, Beet, Ginger, Spinach, Kale Juice + a tablespoon of Flax Oil
- noon: Cauliflower, Hatch Chile, Roasted Carrot, Roasted Celery, Habanero Pepper Soup topped with Roasted Mushrooms
- 2p: carrot, Celery, Red Pepper, Poblano, Cucumber, Cilantro, Kale Juice and a tablespoon of H**p Oil.

As I am also doing Intermittent Fasting I ate most of my calories in a 5 hour window.

The H**p an Flax oil are both great sources of Omega-3 Fatty Acids.

690 calories packed with an array of vitamins, minerals and phytonutrients, more so than a 2,000 calorie day on the standard American diet.

18/01/2024

THIS JUST IN!

Bottled water contains 100 times more plastic nanoparticles than previously thought. Researchers cut their bottled water use after shocking discovery of a quarter of a million tiny plastic pieces per litre.

The average litre of bottled water has nearly a quarter of a million pieces of microplastics and tiny, invisible nanoplastics, new research has found.

These have been detected and categorised for the first time by a microscope using dual lasers.

Scientists had long figured there were lots of these microscopic plastic pieces, but until researchers at US universities Columbia and Rutgers did their calculations they never knew how many or what kind.

Looking at five samples each of three common bottled water brands, researchers found particle levels ranged from 110,000 to 400,000 per litre, averaging at around 240,000 according to a study in Monday's Proceedings of the National Academy of Sciences.

- Time to buy yourself that stainless steel refillable water bottle, and if you need a filter for your faucet, get one💪💪💪

15/01/2024

- full calories yesterday, 1/2 calories today. to burn off some if yesterday's calories. When you exercise your body mainly burns sugar in your blood. Your after exercise snack or meal should be low in and high in and to slowly replace the sugar in your blood to you burned while exercise to keep your body burning calories. If you eat something high in the sugar gets into your blood faster and your body will burn less calories🔥

Nuts and Avocado are both high in and 💪 As an aside, your body breaks down much easier and efficiently than animal protein.

14/01/2024

First milestone achieved #200. Next marker is 190 # and hope to hit that by 1/25. 💪💪💪

Morning tea to get things started; Hibiscus improves mood and circulation, is high in polyphenols and antioxidants and reduces inflammation. If your diet plan includes lots of water might as well make it tea which adds other positive benefits💥

Grapefruit In high in minerals and several vitamins, including Vitamin C which a powerful antioxidant and can reduce blood pressure. Contrary to fad diets it HAS NOT been shown to burn fat.

Raw Apple Cider Vinegar contains probiotics, lowers oxidative stress, increases insulin sensitivity, has been shown to lower cholesterol and can kill pathogens including some strains of bad bacteria.

Raw unfiltered honey is anti-inflammatory, a good antioxidant, an anti-microbial agent and can reduce insulin sensitivity. It also contains several essential amino acids which is important for vegetarians who need to insure that they get all of the essential amino acids (ones that the body does not produce)

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