Thursday, December 31, 2015

New Year’s Resolutions

Hard to believe that another year has passed but it has. And what a year it was. It was the year that thanks to my doctor, I finally met my health condition head on and won!

It is all outlined in the e-book.

This past year, I began at around 230 pounds and ended up this morning at 169.4 pounds. I began the year prediabetic and ended it with my doctor’s words echoing in my ears- “keep up what you are doing and I will never tell you that you are diabetic.”And my HA1C average bloodsugar reading went down from 6.3 to 5.2.


I began looking like this
An image posted by the author.

and this is how I finished up.

Here are my main resolutions for the New Year.

  1. Keep my HA1C at 5.2 or lower. This will be accomplished by continuing with the plan as in the e-book.
  2. Maintain my weight on or about 170 pounds, say +/- 2 pounds up or down.
  3. Work on a second edition of the e-book with more information on what to do once you meet your own individual weight target.
  4. Utilizing my new exercise cycle to its’ maximum potential which will bring more definition to my once fat body and help maintain my fitness and bloodsugar levels.
  5. Spend more time doing what I love best, exploring the beautiful California Mojave Desert and a jewel of the National Park Service, the Mojave National Preserve.
  6. Buy some sort of recreational vehicle to be able to fully enjoy #5 above.

There you have it, what are your New Year’s Resolutions?

Go ahead, spend the 99 cents for the e-book and begin making them your new reality. Don’t spend the next year wishing you had only begun to start improving your health and your self image- do it today!

William C McDonald

Friday, December 18, 2015

Blogging software issues solved

From now on, all posts will be made using Open Live Writer, a carbon copy of my favorite Windows Live Writer, which is no longer supported by Microsoft. OLW was made by Microsoft volunteers and all issues between it and Google re: passwords have been resolved.

I feel like kissing my computer screen. Thank the Lord, no more dealing with the buggy Google software. I can devote my energy to getting the word out for
this e-book.

On another note, I pick up my new exercise bike this morning and hope to put it together and get a ride in this morning, pics to follow so stay tuned!

William McDonald

Wednesday, December 16, 2015

Exercise bike died and a housekeeping matter

Well after 10 years my exercise bike chain locked up inside and I decided to pull the plug on it and buy a new one. The new one is a Marcy Air 1 fan bike and I paid $294 including a 2 year service contract at Walmart. I will pick it up Friday at my local store and hope to be riding again by Saturday, which will be a week without the exercise component of my program outlined in this e-book.

So far, I have lost a half pound since the bike died but that may change by tomorrow morning after my buffet run today for lunch. The pics are not how I would present them, that will be discussed in a few minutes.

Regarding a housekeeping matter. There was a major problem with my favorite blogging software, Windows Live Writer, in that due to a software issue between Google and Microsoft, my name and password were no longer being recognised when WLW presented them to Blogger. I attempted to fix the issue and today after no success again just gave up and removed the software from my system. So now I am using the buggy Blogger site software which is pretty hard to work with and has issues as you see above. Those pica are supposed to be in a different location on this page but I cannot make it so.

Let me close with this pic of my old bike which served me a long time.
Now the pic function works, go figure.

Just so you know, here is my blood sugar taken a hour and a half after finishing my meal. By the way, I am prediabetic, this is a great number and it means that this diet and exercise thing does work.
Thanks for stopping by. Now buy the book and start losing some pounds!

William McDonald

Thursday, December 10, 2015

Before and after

This post is being created with the Blogger software as due to a problem going on between Google and Microsoft, my normal blogging software, Windows Live Writer, no longer works. Blogger has certain formatting problems which is why I preferred to use WLW. Most likely I will be moving over to the Wordpress platform.

Here is an after video which I made yesterday while on a visit to the Morongo Canyon Nature Preserve.

The video is how I look now after I started the diet and exercise routine on April 15, 2015 after being told by my doctor that I was running the risk of getting diabetes if I didn’t make some changes in my life.

Below are several photos taken as video stills of me prior to that day.

Note that I am unable to add a closing paragraph or a signature like normal, this will have to be it. I will put the link for the ebook below.
Link to the ebook"Your pants will fall down" 

Sunday, December 6, 2015

Lab results

It took a little effort and time but I have finally got my blood work results scanned and uploaded to my Google Drive account for public viewing. These
were to be in the appendix but time was short, the appendix will be for the 2nd edition of the e-book.

Here is the link, no password required for access.
Lab results

Here is a screen shot of the HA1C results, the average blood sugar over a 3 month period.


The 5.2 reading is why the doctor told me if I keep on with my program I will never get diabetes. The 6.2 reading at the bottom, back in April, is why I embarked on this journey to start with.

Powerful numbers.

William McDonald

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Saturday, December 5, 2015

Deliberately falling off the diet wagon, conclusion

As of this morning, I am back at my target weight which is 170 pounds.

Now I made this weight drop in 3 days without missing a meal. I even had fast food such as the fish taco below as well as some from Del Taco, not pictured because I wolfed it down before remembering to photograph it!

Heck, yesterday I started out the day with a huge brunch of fried eggs and bacon, refried beans, sauteed chayote, calabasas and banana from the tree in the backyard. I wiped the plate with a slice of very tasty 15 grain whole bread.

Now remember, I like to ride my exercise bike 5 days a week and I did that the last two days. I do not do sprints on it. I just go about 9.5 to 10.5 miles per hour, just enough to get the cardio benefits. I ride from 30-35 minutes 95% of the time, watching a movie etc while doing it.


Since you haven’t read the e-book yet, here is a freebie to remember the next time that you go to the produce section of your local supermarket. Taste these two and you will want to buy this e-book, trust me.

In the plate directly above are sauteed calabasas and chayote. Calabasas is usually in the market with the name(at least in southern California where I live) Mexican squash and chayote(technically a member of the gourd family) is also labeled chayote squash. They look like this, chayote top and calabasas

Here is another freebie. This is how my girlfriend cooks them and it is so simple that even I can do it. Let’s talk about the bottom photo first.

Rinse the Mexican squash off, then slice it in strips or circles, whatever, put a little oil or butter in a pan and sautee it on a low to medium low heat just for 2 0r 3 minutes each side. Brown it. That’s it. Maybe try it in olive oil. These are good for any meal, I love this calabasas(what she calls it) especially for breakfast. It also is good in caldos which are Mexican style meat soups, see below for a tasty example. By the way, the bowl is huge!

Now let’s get a mess of that chayote prepped and ready for cooking, okay?

Basically you take a potato peeler and scrape the shiny green layer off the outside. You do not have to get it all. Then she cuts in half vertically, and dies it or just slices it horizontally, whatever. Oh and by the way, there are no seeds to scoop out. The whole thing is edible! Now this is good in caldos as well, I like to think of it as a substitute for potatoes. These need to be cooked longer in oil to soften them up, takes about 10-15 minutes. Now for your info this tastes sweet(they both do) but do not spike your blood sugar. They are not fattening. They are nutritious. They taste great! To me they are perfect! I guarantee if you incorporate them into your diet, you will lose weight.

That is not a potato above, that is chayote. So you will know, chayote has a pale greenish color to it, that’s how you can tell it in a dish. Here is how it looks prepped and in a sauce pan with oil being sauteed.

Here is the limb that was cut off the banana tree in the backyard a couple of weeks ago, we are still eating off this.

Man this blogging thing is making me hungry! Come visit again as my next post will be some info about me with before photos and now, feel free to subscribe to the blog and by all means click the link below to check out the book and buy it if you would like to.
Your pants will fall down: The easy way to drop pounds and inches through diet and exercise!

Thanks for stopping by.

William McDonald

Thursday, December 3, 2015

Deliberately falling off the diet wagon, Part Two

Well it has been about 18 hours since my blowout bash at Hometown Buffet and all that I have had to eat since then was one small Fuji apple and a big spoon of peanut butter. So what do you think that my weigh in total was this morning?

Whatever figure you have in mind I think is too high. Here is the photo from this morning at 6 when I got up. By the way, I step on the scale first thing in the morning everyday and most days I do take a photo and if I am surprised or I think that it needs to be verified, I will move the scale to another spot on the tile floor and re-weigh. This is the procedure that I followed this morning and got the same reading both times.

3 pounds down from the weigh in when I got home from the buffet yesterday but still a net gain of 1.6 pounds from the morning weight yesterday, pre-buffet visit.

I am pretty sure that there will be another reduction by tomorrow morning as well, despite my breakfast this morning.

Carne asada beefsteak with chayote and Mexican squash, along with onions, potatoes and tomatoes.

Come back tomorrow to see what happened to the weight gain, down or this meal push it up?

William McDonald

Wednesday, December 2, 2015

Deliberately falling off the diet wagon, Part One

One thing about the plan that I have been working with and the subject of the book is that it is forgiving when you deliberately go off of it, say for a trip to the buffet like I did today or for a big holiday meal like Thanksgiving. This post is about my visit to the Hometown Buffet today for the senior lunch.

I woke up thinking about the buffet and decided to go with a good friend. But first let me tell you that with that in mind, I had a light breakfast of a couple of cups of coffee with nondairy creamer and honey added and a serving of steel cut oatmeal with honey and raisins added.

My blood sugar was 104 about 2 hours after eating breakfast. My weight upon waking up is in the photo below.

  • Here is what I had at the buffet and the order it was eaten:
    cream of asparagus soup over sweet cornbread
    taco meat,pinto beans,shredded cheese,sour cream,pico de gallo salsa
    2 small hamburger meat patties with gravy
    mashed potatoes with gravy
    sweet carrots
    2 big pieces of broasted chicken
    sweet corn
    green beans with butter on top
    banana slices with strawberry jam
    vanilla frozen yogurt with lots of chocolate sauce and a little strawberry sauce
    chocolate pudding with whipped cream

    black coffee
    small glass of 2% milk

When I left the buffet I was uncomfortably full, or stuffed like a “Christmas goose!”

One hour later I got home and re-weighed myself. Remember I started out the morning at 169.8 pounds.

I also checked my blood sugar at this time. I was hoping against hope that it would not be over 200.

An unbelievably low number! Here again, one hour after that one and during these two tests, I rode my exercise bike for 44 minutes, 7.3 stationary miles and burning 306.4 calories.

One hour after this it was 133.

An hour after that reading it was down to 110.

The lesson for those with prediabetes and insulin resistance was that the exercise helped lessen the severity of the sugar spike and the duration. Another factor influencing the sugar was the order the foods were eaten and also eating fiber rich foods as well, like the green beans and the pinto beans mixed with proteins and fats.

Your grandmother was right. Eat your desserts last! Eat your veggies!

So come back tomorrow and we will find out just how severely my next day’s weigh in will be impacted by this eating binge.

William McDonald

P.S. I also take Metformin 250 mg twice a day for my prediabetes which helps a little with sugar spikes.