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Intermittent Fasting

Well it’s been about 4 years since I started WW. I lost 15lbs, and I’m now a Lifetime Member as long as I stay at my goal weight. I’ve been able to do that for the past 3 years, but boy is it an up and down battle. Keeping track of points daily, not eating what you want, weighing yourself constantly, and weighing in at WW every month. It’s become a major task, one that I can’t deal with anymore, and refuse to do the rest of my life!!!

Hence my reason for Intermittent fasting, IF.

Now I am no doctor. I’ve done some reading (a must read before you begin is “Fast. Feast. Repeat.” by Gin Stephens), a little bit of research, and I’m now living the lifestyle. Just here to share my experience.

What is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

First and foremost, it’s not a diet , and It doesn’t tell you which foods you should eat, but rather when you should eat them.

Common intermittent fasting methods involve daily fasting for 14-hours, 16-hours or 24 hours, at least twice per week.

Fasting has been a practice since “caveman” days, but not neccessarily by choice. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available constantly. Many times they didn’t eat for days. Humans bodies were created to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than eating 3–4 (or more) meals per day. Society has told us that we need to feel full all the time, not only in how many times a day we eat, but how much we eat. Our portions are enourmous!!

Many people choose to do IF to lose weight. But that’s only one of the many benefits of Intermittent Fasting. My goal is to maintain a certain weight, and reap some of the other benefits as well.

Here are some of the other benefits:

Insulin levels. Blood levels of insulin drop significantly, which facilitates fat burning and the reason people lose weight.
Human growth hormone (HGH) levels. The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
Cellular repair. The body induces important cellular repair processes, such as removing waste material from cells.
Gene expression. There are beneficial changes in several genes and molecules related to longevity and protection against disease.

How it works

There are several IF plans to choose from. The most popular being 16:8, which means you fast for 16 hours, and eat for 8. Most plans have 12 hours of fasting while you sleep, if you choose your times right. I choose to stop eating at 7pm, so I don’t eat again until 11:00am. Typically I skip breakfast, and eat only lunch and dinner.

During the fast you don’t want to eat anything that would trigger your brain to release insulin. Your brain doesn’t count calories, and it doesn’t know whether something is “sugar free”. So keeping your fast “clean” allows no insulin release, an the opportunity for ketosis, or the “fat burning” process to begin. Water, black coffee and unflavored teas are permitted when fasting, and considered clean.

When the window opens up to eat, I begin with my coffee for the day. Now I can add a creamer, and I eat a light protein snack, usually eggs and toast. Again, this is not a diet, so there are no diet restrictions, and you no longer need to keep track of what you’re eating. You do want to be careful what you eat when opening your eat window. Your digestive system has accumulated alot of acid while not eating. So you want to be gentle to your tummy when you begin eating.

Results and Benefits

I had gained about 5lbs from my goal weight, so I began IF on April 1st, 2022. Gin Stephens recommends that you begin fasting consistently for 3 months. No checking the scale, no calorie counting! I began to lose weight after about 2 weeks, doing a 16:8 fast 3 days a week, and an OMAD (One meal a day) 2 days a week, and no fasting 2 days a week.

It’s been 3 months and I’ve been at my goal weight for 3 months. I adjusted my plan to 16:8, 4 days a week. I realized I didn’t need to fast all day, in fact even 18:6 is too long for me. My fasting plan all depends on what I have going on in my calendar that day. It’s good to switch up the plan so your body doesn’t get used to a routine.

I pretty much eat what I want, usually healthy, but sometimes NOT healthy. The point is I can eat what I want. My weight fluctuates +/-1-2lbs. I only step on the scale now occasionally. I stopped counting calories. I can actually feel when I lose and gain a pound or two.

Other benefits that I’ve experienced are; better skin, very little acid reflux at night, clothes are not fitting tight (you lose inches more than pounds), no brain fog, better immunity, better in touch with my body.

It’s totally working for me, and it’s my new way of eating. My Lifetime WW Membership is over!!

Here is the app that I use to keep track of my fasting.

Precautions!

Before beginning Intermittent Fasting, check with you doctor. Skipping meals and severely limiting calories can be dangerous for people with certain conditions:

  • Children and adolescents under age 18
  • Seniors and anyone who is underweight (with a BMI less than 20)
  • People with kidney disorders
  • Anyone with a history of eating disorders
  • People with diabetes or blood glucose problems
  • Pregnant or breastfeeding women

Summer Reading

It’s almost summer time! The official date does not start for me until my last child is out of school for the summer. It becomes a little more relaxed around here, and business is usually slower… that means more time for reading!

So here is my suggested reading list for the summer. These books are not on the current best seller list, but they were at one time. I read them and they come highly recommended.

index

The Color of Water by James McBride

James McBride knew his mother was different from everyone else. But one day when he asked her about it, she just replied, “I’m light-skinned.” She told him if anyone asked his business not to tell them.Later on as he wonders, he realized that he is different too so he simply asked his mother if he was white or black. “You’re a human being,” she snapped. “Educate your-self or you’ll be a nobody!” When James asked what color God was, she said, “God is the color of water..” As James begin to grow up in a strict environment with many brothers and sisters and the strange sense that their mother is hiding something from them, he begins to questions her. As he become an adult, he finally got her to tell her story of her unforgettable past.

Great book. Has a little bit of history, and lots of storytelling.

The woods

The Woods by Harlen Coben

Twenty years ago, four teenagers at summer camp walked into the woods at night. Two were found murdered, and the others were never seen again. Four families had their lives changed forever. Now, two decades later, they are about to change again. For Paul Copeland, the county prosecutor of Essex, New Jersey, mourning the loss of his sister has only recently begun to subside. Cope, as he is known, is now dealing with raising his six- year-old daughter as a single father after his wife has died of cancer. Balancing family life and a rapidly ascending career as a prosecutor distracts him from his past traumas, but only for so long. When a homicide victim is found with evidence linking him to Cope, the well-buried secrets of the prosecutor’s family are threatened. Is this homicide victim one of the campers who disappeared with his sister? Could his sister be alive? Cope has to confront so much he left behind that summer twenty years ago: his first love, Lucy; his mother, who abandoned the family; and the secrets that his Russian parents might have been hiding even from their own children. Cope must decide what is better left hidden in the dark and what truths can be brought to the light.

Great mystery book. A real page turner!

5 people

The five people you meet in heaven by Mitch Albom

A specially produced paperback edition with flaps — of the phenomenal #1 New York Times bestseller, that has sold more than six million copies in hardcover.
Eddie is a grizzled war veteran who feels trapped in a meaningless life of fixing rides at a seaside amusement park. His days are a dull routine of work, loneliness, and regret. Then, on his 83rd birthday, Eddie dies in a tragic accident, trying to save a little girl from a falling cart. He awakens in the afterlife, where he learns that heaven is not a lush Garden of Eden, but a place where your earthly life is explained to you by five people. These people may have been loved ones or distant strangers. Yet each of them changed your path forever. One by one, Eddie’s five people illuminate the unseen connections of his earthly life. As the story builds to its stunning conclusion, Eddie desperately seeks redemption in the still-unknown last act of his life: Was it a heroic success or a devastating failure? The answer, which comes from the most unlikely of sources, is as inspirational as a glimpse of heaven itself. In The Five People You Meet in Heaven, Mitch Albom gives us an astoundingly original story that will change everything you’ve ever thought about the afterlife — and the meaning of our lives here on earth. With a timeless tale, appealing to all, this is a book that readers of fine fiction, and those who loved “Tuesdays with Morrie”, will treasure.

I love all of Mitch Albom’s books. Quick short read. His books always leave you thinking about life.

Do you have some great books that you can recommend?

“Representing the Race: The Creation of the Civil Rights Lawyer” by Kenneth W. Mack – The Washington Post

“Representing the Race: The Creation of the Civil Rights Lawyer”

by Kenneth W. Mack

By DAVID J. GARROW, Published: September 7, WASHINGTON POST

For the past four decades, the story of Thurgood Marshall, the African American civil rights lawyer who successfully argued Brown v Board of Education in the early 1950s and then became the Supreme Court’s first black justice in 1967, has encapsulated our understanding of how racial segregation was vanquished from American life. Richard Kluger’s “Simple Justice” (1976), one of the finest nonfiction books ever written, memorialized that saga with a factual sweep and emotional power that few works of history ever capture.
Now Kenneth W. Mack, a Harvard law professor, fundamentally supplants that heroic account of the segregation-to-integration struggle that Marshall and others “planted as the core narrative of American race relations” by means of “a collective biography” of the African-American lawyers — Marshall included — whose “intersecting lives” encompassed the legal assault on racial discrimination from the late 19th century through the 1950s.
“The usual story of black civil rights lawyers in American history is that these lawyers represented the interests of a unified minority group that wanted to be integrated into the core fabric of the nation,” Mack notes at the outset. But the far more complicated truth, he argues in this richly compelling and impressively astute volume, is that success in the courtroom required black lawyers to adopt “a studied racial ambiguity” whereby “the authentic representative of African-Americans . . . seemed as much like his white colleagues as possible” and “as unlike the rest of his race as possible.”
Mack begins his account with the life of John Mercer Langston, a contemporary of Frederick Douglass who became the first dean of Howard University’s law school but whom history has largely forgotten. For Langston, and then for Philadelphia’s Raymond Pace Alexander, black America’s most successful lawyer of the 1930s and ’40s, “to be an authentic representative of your race — in the eyes of blacks and whites alike — was often to be seen, as much as possible, as a white man.” Alexander was an inspirational figure both for Marshall and for Marshall’s mentor, Charles H. Houston, but Mack makes relatively little of how consistently those pre-1950s attorneys boasted far lighter complexions than most other African-Americans. “Marshall’s ability to perform like a white man in court” was an essential skill, but the fact that Langston, Alexander, Houston and Marshall could not be color-categorized as black certainly aided their acceptance by white legal professionals.
One of Mack’s most original and insightful themes is his argument that African-American lawyers saw themselves as “members of a fraternity that crossed the color line” and that “cross-racial professional norms” allowed “black men to cross over into the white world” inside courtrooms both North and South. He musters a surprising amount of first-hand, contemporaneous evidence to support that argument, none more powerful than that from the 1933 capital murder trial of George Crawford in Loudoun County where Houston avoided a universally anticipated death sentence and won astonishing acceptance from white prosecutors and jurists.
Neither Houston nor Marshall was simply a saint-like “race man” — Mack unearths a 1935 letter in which Houston advises Marshall, “You can get all the publicity from the N.A.A.C.P. work but you have got to keep your eye out for cashing in” — yet “Representing the Race” doesn’t shirk from addressing the fundamental issue of whether the lawyers’ pride in their professional successes blinded them to appreciating the critical questions that non-attorneys began to pose about their roles. Houston certainly saved Crawford’s life, but in so doing he declined to challenge the exclusion of black citizens from the jury pool and even shunned pursuing evidence that might have proven Crawford’s complete innocence. Mack frankly admits that as the Crawford case proceeded, “Houston seemed more and more to represent the values of the local community of white southern lawyers” that increasingly embraced him.
For some African-American non-lawyers, courtroom acceptance and symbolic victories “seemed like something far more ambiguous than the triumphs that the black lawyers believed them to be.” But for the lawyers, the life of the law could bring about tangible improvements in the lives of ordinary black people, a belief that Mack explicates in two wonderfully rich and enthralling chapters. One revisits the life of little-remembered Los Angeles attorney Loren Miller, who spearheaded the attack on racial discrimination in home-ownership; a second examines the remarkable story of Pauli Murray, a transgender woman whose defiance of racial and gender norms led her to pioneer the argument that discrimination on the basis of sex is just as offensive as racial subjugation. Murray’s life has been discussed by several scholars, but Mack’s analysis captures Murray’s importance and verve better than any earlier one.
“Representing the Race” examines the pre-Brown world of black lawyers with a perceptive, critical thoughtfulness that sets Mack’s work above all previous treatments. By eschewing celebratory homage in favor of tough-minded honesty, he addresses the hardest questions about representativeness and “racial authenticity” with an acuity and freshness that resonate forward to the present day. In 1962, when President John F. Kennedy considered naming William H. Hastie, the country’s only black federal appellate judge, as the first black Supreme Court justice, Kennedy’s advisers concluded that Hastie was insufficiently black to be embraced by African-Americans. As Mack ruefully concludes, “lawyers who only a few years before had seemed like brave representatives of a repressed minority group now seemed inauthentic.” “Representing the Race” will be a prize-winning book that profoundly alters and improves our understanding of civil rights history.
David J. Garrow is the author of “Bearing the Cross,” a Pulitzer Prize-winning biography of Martin Luther King Jr.
REPRESENTING THE RACE
The Creation of the
Civil Rights Lawyer
By Kenneth W. Mack
Harvard Univ. 330 pp. $35

Louis Zamperini – The WWII Surviver in the book “Unbroken”

Louis Zamperini to speak at JSerra Catholic High School September 7, 2012 11am

On a May afternoon in 1943, an Army Air Forces bomber crashed into the Pacific Ocean and disappeared, leaving only a spray of debris and a slick of oil, gasoline, and blood.  Then, on the ocean surface, a face appeared.  It was that of a young lieutenant, the plane’s bombardier, who was struggling to a life raft and pulling himself aboard.  So began one of the most extraordinary odyssey of the Second World War.

The lieutenant’s name was Louis Zamperini.  In boyhood, he’d been a cunning and incorrigible delinquent, breaking into houses, brawling, and fleeing his home to ride the rails.  As a teenager, he had channeled his defiance into running, discovering a prodigious talent that had carried him to the Berlin Olympics and within sight of the four-minute mile.  But when war had come, the athlete had become an airman, embarking on a journey that led to his doomed flight, a tiny raft, and a drift into the unknown.

Ahead of Zamperini lay thousands of miles of open ocean, leaping sharks, a foundering raft, thirst and starvation, enemy aircraft, and, beyond, a trial even greater.  Driven to the limits of endurance, Zamperini would answer desperation with ingenuity; suffering with hope, resolve, and humor; brutality with rebellion.  His fate, whether triumph or tragedy, would be suspended on the fraying wire of his will.

In her long-awaited new book, Laura Hillenbrand writes with the same rich and vivid narrative voice she displayed in Seabiscuit.  Telling an unforgettable story of a man’s journey into extremity, Unbroken is a testament to the resilience of the human mind, body, and spirit.

Nowhere to Run

An insane tale of WWII survival. Starring an Olympian and an ungodly number of sharks.

Unbroken, Laura Hillenbrand’s soon-to-be-blockbuster follow-up to her 2001 blockbuster, Seabiscuit, is a one-in-a-billion story saddled with the most generic title possible. It’s the platonic ideal of blandly uplifting nonfiction nomenclature. It could be about anything: Lou Gehrig, Robert Downey Jr., Gandhi’s salt march, the first paleontologist ever to discover a dinosaur egg, or classical sculptures that are not the Venus de Milo. It could be a Christian children’s book about rainbows. Even Seabiscuit, in retrospect, could have been called Unbroken. And the book’s subtitle, “A World War II Story of Survival, Resilience, and Redemption,” hardly helps, given that it describes 90 percent of the World War II stories ever written, at least from the “Greatest Generation” American perspective.

Once you hurdle that gooey mushball of a title, however, Unbroken turns out to be about one very specific man with an amazingly specific life story: Louis Zamperini, a track superstar from Southern California whose running career was cut short by a war experience that’s extreme even in the context of WWII.

Zamperini’s story seems designed to wrench from self-respecting critics all the blurby adjectives we normally try to avoid: It is amazing, unforgettable, gripping, harrowing, chilling, and inspiring. It sucked me in and swept me away. It kept me reading late into the night. I could not … (it really hurts me to type this) … put it … (must find the strength to resist) … down.  Continue reading