Placeholder Image

My Fit to Fat and Back blog is one year old. That is 27 posts and about 12,000 words. “Back to fit” the journey is not over. The year was my second at watching my weight. I am down 32 pounds total with 22 of those pounds in the last year. I lead a better life in 3 areas: 1. I eat a healthier diet, 2. I exercise more regularly, 3. I meditate and pray regularly.


Area 1. Eating better is the result of being more food aware or food conscious. After I moved away from “fast food” because of its poisonous and additives qualities, I next moved away from prepackaged foods as I learned to do a better job of label reading. I eat both of these things only occasionally. This leaves me with a diet of lots of fresh vegetables, fruit, and better quality meat. I have a limited GPS rule; limit Grains, Potatoes, and Sugar.

odd holiday

Area 2. Regular exercise is still a work in progress. I am dealing with some old health issues. There are old surgeries and old football and wrestling injuries which seems to be aggravated by some activities, weight, and age. I turn 72 this year. Progress is being made by carving out time for activities in my 2 job work schedule. I must get out there and get moving.


Area 3. The area of spiritual practice involves some reading and learning. I practice this daily. Start daily with a prayer of gratitude and hope. I find time to meditate for 5 to 30 minutes daily, beginning by being conscious of my breath. I would like to improve in this area to have a better relationship with all the people in my life.

The mechanics for the blog are still not perfected. The marketing of the blog as a product is still not a smooth seemed item. I want it to reach and benefit thousands and I’m at 30. I still have work to do.

The Pointers for Today:

Read the labels

Practice portion control

Eat fresh, local product when possible, and organic when possible

Exercise regularly, get up and move

Name 5 things you are grateful for in 30 seconds

Have an attitude of gratitude.

Books I am currently reading:

My daughter gave me this one, it’s great. This is really well written.

Animal, Vegetable, Miracle: A Year of Food Life

This is a re-read for me and great beginners guide to meditation. I have it on my FIRE from Amazon.

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life
I bought this one from Easy Does It Books in Long Beach, California. It’s a good read from a great little store.

One Breath at a Time: Buddhism and the Twelve Steps

My next read:

This one comes recommended by my jungle trail running buddy. I’m looking forward to reading it.

Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Be Healthy,


Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.




Sweet potato isolated on white background

Once again I dove into a project without all the information I needed. I was sure it would be okay. Sagittarius enthusiasm would carry me through whatever came up. I went on a detox and purification diet about 4 years ago. It was a 21-day program. The first 10 days of the program were meatless with a pretty specific menu of regimented veggie recipes choice to follow. There were good supplements and juice shakes with protein powder to consume daily. I lost 7 or 8 pounds the first week even though it wasn’t designed to be a weight loss program. The program meals required prep time and, of course, no “out to eat” meals.

NutriBullet NBR-1201 12-Piece High-Speed Blender/Mixer System, Gray (600 Watts)

I fired up my Nutribullet and followed the program. By day 4 I hit the lack of energy wall plus the “brain fog” thing was real. When I finally reached day 11 and was allowed to add small portions of clean meat back into my diet, I hoped to brain fog would lift. No luck, the mid-day slump continued.

Day 12’s meal plan was similar to the others except the dinner included a baked whole sweet potato. I had only eaten the holiday version and was not a big fan. That fact made this baked, buttered, and cinnamon tuber in med detox a heavenly rescue for my program. The brain fog lifted and my energy returned. At the end of 21 days, I had learned a lot and I saved the excellent veggie recipes.

After thinking there must be something wrong with this program, I went back over all the literature to see if I had missed something. I found that I had misread the directions and was supposed to have made myself another veggie juice shake with protein powder added about the time of my regular afternoon slump. It was my fault, not the program.


In the late 1980s, I belonged to a backpacking club, The Sunset Beach Trudgers. We would head into the local mountains once a month for an overnight outing. The group was almost all novice hikers of various ages and physical abilities. There were a couple of organizers who would scout out spots and acquire any needed permits. Alton was a sort of spiritual leader of the group. He was in his 60’s and fit. The group always had some new young enthusiast, who would have the latest rental gear from REI. Alton’s gear was from garage sales. Our newcomer would snack on the latest protein bar from Whole foods. Alton had a baked sweet potato wrap in foil. By the end of the hike, Alton was still full of energy and our newcomer was learning a nutrition lesson.

The baked sweet potato is now on my regular menu.

***Nutrition Facts

Baked Sweet potato, boiled Sweet potato, mashed Sweet potato

Amount Per

100 grams 1 sweet potato, 5″ long (130 g)1 cup, cubes (133 g)

1 cup, cubes (133 g)

Calories 114


% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 73 mg 3%
Potassium 448 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 4 g 16%
Sugar 6 g
Protein 2.1 g 4%


Vitamin A 377% Vitamin C 5%
Calcium 4% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 8%

Be Healthy,


50 — Whatever

You didn’t know this because I didn’t say anything about it, but I recently had a brief mid-life crisis, which I thought was about turning 50. And because I was efficient about it, I had it last year. What had happened was, after I was done with my book tour for The Consuming Fire in…

via 50 — Whatever

Top 5 Fitness Gifts for Mom

Get something useful, colorful, and a sign you appreciate all the work. Here are 5 choices that fit the perfect gift plan.

Never miss rope is great for travel workout.


  • by Volare-HK

I love mine. The fiber stays in your diet,

Lots of choices.

Pick your color.

Enjoy these gifts with a click.

Be healthy,


Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.



Swallows To Capistrano



It is spring and summer will be here soon. Everyone is preordained to go outside for recreation. By some genetic vestige of the pre-urbanite, like swallows returning to Capistrano, we head for our favorite outdoor activity. The air breathes differently. The sun feels warmer but not burning hot. Our body energy patterns seem all tuned up. The truth may hurt. Our bodies might not be ready for Spring. Recreational Fitness: activities where the primary purpose of the activity is participation, with the related goals of improved physical fitness, fun and social involvement ( Biking, running, walking, swimming, all types of water sports, climbing, horseback riding, and park lawn relaxing all fit the definition and all have their hazards.

Summer bodies are made in the winter

The fitness industry says, “Summer bodies are made in the Spring”. They are trying to capitalize on our natural drive for spring activity and sell us something. Logically, we know it takes more than 2 or 3 months to get a “summer body”, but let’s keep the dream alive. We can start the activities, but let’s do it right.

Every activity needs a warm up. Do some basic stretches. Start slow and work your way up to the more strenuous conditions.

bike parts

In the 1970s and 1980s, I was a High School Physical Education teacher. Student classes in P.E. were changing from being mandatory to being an elective. Physical Education teachers were looking for ways to keep students active, enrolled, and interested. I started a bicycling class. It was well attended and fairly popular. The class began by getting to know your bike. Students learned the names of the parts and how they worked. They learned some basic maintenance. The boys and girls learned how to fix a flat tire. Next, I went over what safety gear to have and how to stretch before a ride. All this was done before students could ride their own bike in the class. It was the preparation for a successful recreational activity. We started riding with short trips around the campus. The purpose was to practice gear changes and braking before we headed out. The workout excursions were on the nearby concrete and asphalt riverbed and there we all got our fitness workout safely.


The concepts and the rituals apply for any spring activity. You should get to know your gear (including your body), learn some basic maintenance, have the safety gear, stretch to warm up, start slow and short to make sure everything works, and you know how to work everything.

Your spring activities could be gardening or a long jungle river rafting excursion, let’s come out of it whole, perfect, and complete.

Grocery Store Gardening

Summer bodies are not built in the spring, summer bodies are built in the shopping cart. Eat right all year.

Be well,


Next Blog: How the Sweet Potato rescued me, really.

The Top Mindfulness Books

My blog post from April 16th was designed to encourage people to look at meditation or mindfulness to relieve stress. The purpose of the exercise is to promote healthy living. Here are some resources to get you into meditation shape.

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life
 click it to get it

I’m reading this 1994 published book now. I believe it can change lives.

Peace Is Every Step: The Path of Mindfulness in Everyday Life
 click it to get it

This is the master, you can not go wrong with any of this man’s books. This one is on Bill Gates reading list.

Meditation for Beginners
 click it to get it

This is a guide from a man who knows how to teach to process.

Once you go looking for the “right” book, you only need to start to succeed.

Be healthy,



Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.



“ THEY” Don’t Use The Word Because It’s Not P.C.

A recent NCIS episode had the main character trying to find a murderer (that’s the plotline every week). The suspect was hiding in a PTSD group that was practicing meditation as part of their therapy. The Commanding Officer corrected the main character for his use of the term meditation. The Commander said,” This is the Navy, we use the term Mindfulness”. This is now the mainstream term. Congressmen are writing books about Mindfulness like it’s new. It, of course, is not.


At the start of this school year, I team-taught as a substitute in a large High School, where the teacher had a unit and lesson on the practice of Mindfulness. The school district had just had training for this excellent quality teacher on how to teach mindfulness to her students. One of the purposes was to help prevent teen suicide. The lesson seemed well received.

The mindfulness term seems to be a P.C. attempt to avoid any religious or spiritual overlap from meditations’ origin. I am not a fan of P.C. terms, but PTSD de-stressing and preventing teen suicide are admirable goals. The goals allow me to accept another P.C. term into my vocabulary.


Every healthy aging program includes a statement about reducing stress. That sounds right, but personally, I run to the extremes. I have caustic days. I must get relief and fast on those days. Here are my quick tips and practices for immediate stress relief.

  1. H.A.L.T.- hungry, angry, lonely, tired. I check in with me to see if I am any or some of these things. I try to fix that first.
  2. BREATH- often the most important things in life are the simplest. What is more basic and more important than breathing?  I follow my breath for a while.
  3. PRAY and MEDITATE- a daily practice so that my connection and skills are always available.
  4. BE GRATEFUL- practice gratitude to remove stress by naming 5 things you are grateful for in 30 seconds.

The whole process can clean me up and turn me around in minutes. The Higher Power has created people in his image. You and I have the power to transcend any situation.

If you are new to this and need a starting point, check out a podcast at

Be Healthy,


Next Time: Recreational fitness