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Let’s get started Living better

Alright Fat Farmers, let’s get started living better by getting all the hoopla out of the way and start becoming more healthy today.  

We’re going to start slowly by making only two changes;

  1. Promise to eliminate all processed food.
  2. Eliminate any food that has more than 3 ingredients 

Long List

  • The ingredients list shows these things:
    • A list of what is used to make the product.
    • All ingredients must be listed in descending order by weight, including added water, on the side of the packaging intending to alerting the consumer of the health benefits in what they are eating.
When selecting a food and reading its ingredient label, pay special attention to the first 1-2 items listed. 
These items make up the bulk (largest percentage) of the food.
If unhealthy fats or sugars are listed first, don’t eat that food! 
 
The lists below will help in your decision making process:

 

Ingredients With Added Sugars:  Ingredients High in Saturated Fats and Trans Fats: 
  • Corn syrup
  • Fruit Juice concentrates
  • Honey
  • Molasses
  • Brown Sugar
  • Corn Sweetener
  • Dextrose
  • Fructose
  • Glucose
  • High-fructose corn syrup
  • Invert sugar
  • Maltose
  • Malt syrup
  • Raw Sugar
  • Sucrose
  • Sugar
  • Syrup?
  • Partly hydrogenated oils
  • Butter
  • Lard
  • Coconut oil
  • Cocoa butter
  • Palm kernel oil
  • Palm oil
  • Meat Fat (pork, beef, poultry, etc.)
  • Cream
  • Whole-milk solids
  • Egg Yolks
  • Vegetable shortening
  • Hydrogenated vegetable oil 
Choose These Healthier Oils: Choose More Whole Grains:
  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Sesame oil
  • 100% Whole Wheat
  • Whole Oats
  • Brown Rice
  • Bulgur
  • Graham flour
  • Oatmeal
  • Whole grain corn
  • Whole rye



It Really shouldn’t be that hard.  How important is your health anyway?


Now, if you are really serious and aren’t going to look back, go to the pantry and either finish off (“waist” not, want not) or throw away all, yes ALL of the snack food you have lingering there (potato chips, crackers, chocolate bars, candy etc, etc).


Do it!!


We are going to have 3 or even 4 meals per day and at least 2 snacks in between.

You won’t starve, trust me.


Breakfast: 
Start the day by having eggs and bacon or sausage. Protein will fill you up and stick with you.  No toast today.  Orange or tomato juice or water and or coffee or tea.




Lunch:
Eat at Subway if you have one near by.  Have one of their salads or even a sandwich on wholewheat.  Get one of the ones rated around 500 calories.

 Drink water, not soda, especially not diet anything.



If you are hungry in between meals have an apple, tomato, celery, or even a pickle.

No carbs for snacks!




What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly.  This should easily hold you until lunch if you don’t put sugar in your coffee.

A nice hardy lunch will maintain your energy until dinner.  If you are tired and hungry eat some fruit in between.

Low Carb Fruits



Can you see, this really isn’t that hard, you just have to want to.  We will get more adventurous in the near future.  Start simple, don’t cheat, please.  


If you find yourself cheating a lot, you really need more help than I can give you.

Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.


Let me also explain that our goal is NOT to lose weight, but to be HEALTHY.  The weight loss will follow.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso

Baked Chicken and Sun Dried Tomatoes
Recipe Type: Main
Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour
Serves: 4
Ingredients
  • A 1 lb chicken breast(0, boneless, cut into 4 oz portions
  • Olive oil- 1 oz
  • 1 medium yellow onion, sliced
  • 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
  • 1/4 c white wine
  • 3/4 c chicken stock
  • 1 t dried oregano
  • pepper to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Rinse the chicken under cold running water and pat dry.
  3. Place an ovenproof skillet over moderate heat.
  4. Once warm add oil.
  5. When the oil is hot, add half the onions to pan
  6. Place chicken in the pan with the onions.
  7. Cook the chicken for about 8 minutes or until it will release itself easily from the pan
  8. Flip to cook the other side.
  9. Continue to cook for 4 minutes.
  10. Stir the onions to keep from burning.
  11. Remove the chicken from the skillet. Set aside.
  12. Place remaining onions and tomatoes over the caramelized onions in pan.
  13. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
  14. Reduce heat and add wine.
  15. With a spoon stir the pan to remove the browned bits from the bottom of the pan. -This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
  16. Return the chicken to the skillet.
  17. Pour in stock just until the liquid level reaches halfway up the sides of the chicken.
  18. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso



Dinner:
Try this recipe and let me know what you think.  You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil).  Drink water or the wine you cook with.  Eat until you are satisfied, not stuffed.




Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
A medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you’ve got it, low sodium if you don’t)
1 teaspoon dried oregano
pepper to taste

DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.  Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.


Enjoy.


No ice cream tonight.  Promise! – jughandle

Gout – Not just a Kings affliction any more

If you look up images of Gout on Google (don’t), you will thank me for not posting one here.  Trust me it is bad enough suffering through the pain of without seeing pictures of how bad it can get.

Definition

Gout is a form of arthritis that effects the joints.  It is caused by a build up of uric acid which crystallizes and collects in the joints.  The crystals have sharp pointed ends like crystals tend to do and can cause swelling, severe pain and redness in the joints.

Attacks

An attack of Gout can come with out warning, usually over night.  Any joint in the body can be affected but usually attacks begin in the big toes, feet and ankles.  A bad attack can cripple you for as much as a week.  If treated with ani-inflammatory meds, pain and duration can be reduced.

When I say cripple, I mean cripple.  You won’t want to have the bed sheets even touch the painful area.

Who gets Gout?

In by-gone days it was thought that Gout was a rich man’s problem.  Not so much today.  The body can retain uric acid for many reasons.  A diet high in Uric acid such as wine and red meat can contribute but isn’t the only way to get Gout.  Men tend to be affected more than women and anyone over 40 is much more likely to get Gout than a younger person.

If your blood work shows an elevated uric acid level of 6.0mg/dL or more you are at risk of an attack.

Medications

The good news is that changes in diet, exercise and alcohol consumption can help.  Also, your doctor might prescribe medications such as colchicine or allopurinol which are very useful in the treatment.

Conclusions and Recommendations

If you start to suffer “with the Gout”, go to your Urologist as soon as you can get an appointment.  Get a physical and blood work.  If you have Gout it is likely you have other problems.  My gallbladder that was full of stones and was removed that week.  I still take a daily 300 mg tablet of allopurinol and haven’t had a severe attack since.

If none of that works,  what the hell, cut back on rich foods and alcohol and start an exercise program – jughandle 

 

 

The Cost of Health Care
photo by John Underwood 1970

Then

As some of you know, before “Obama Care”, health insurance, I was one of the roughly 50 million Americans without health insurance.  I got that way through a long path of being self-employed while having cancer twice.  After monthly insurance payments reached $2000 and excluded cancer, I became what is commonly know in the trade as “self-insured”.

Right.  

Until “Obama Care” I had to beg health providers for “discounts” off of their published “cash” prices.  Prices that are most times 5 or 10 times higher than what insurance companies or medicare/medicaid pay for the same service.  After all it is a capitalistic society and I am but one person competing against the thousands of customers the insurance companies represent.

A quick example: 17 years ago I fractured my femur head resulting in avascular necrosis, or bone death, of my left hip.  My doctor told me I needed a total hip replacement  that he would charge me $6,000.00 for. I gave him a down payment of $3000.  I said “fine” and scheduled the procedure, taking all the classes and pre-op tests.  

Finally the day before the surgery I was told to go to the hospital to sign some papers.  The hospital person told me everything was ready and all they needed was a check from me for $30,000.  I said that I needed to work out a payment plan to which she replied “we don’t do that kind of thing”.  I canceled the procedure.  

In the following 20 years since that date, I have lost the ability to perform my work properly, have been in constant daily pain, have gained 100 lbs and have been called a burden on society. 

Believe me, I have had it relatively easy.  I am still alive.  Many, many people aren’t as lucky.

The system is broken and I hope to hell that the Obama plan can fix it, but I don’t see how.  Can’t get blood out of a turnip.

Update: Flash forward to 2018. I was able to get an affordable insurance policy for my family that did not penalize me for preexisting conditions.  Yes I even paid for it.  After 2 hip replacements, a knee replacement, my gallbladder removed and 8 emergency kidney stone procedures (all life threatening), I am once again a fully functioning member of society. I do glow in the dark however, having had 42 CT scans to-date. But I am No longer a burden on society. I can work again.

Please read the article below to better understand just how screwed up the medical system still is.  It does not fit in our system. – jughandle   

Anatomy of the World’s Most Insane Health Care Billing System

By Morgan Housel 
May 14, 2013 

A few years ago, I went to the doctor for a simple procedure. I had high-deductible health insurance and would be paying for the procedure out of pocket.

Before heading in I asked the receptionist what I thought was a simple question: “How much is this going to cost?”

She had no idea. And she had no way to check. She looked at me like it was an unreasonable question. A manager contacted a third-party billing agency to get me a quote, which ended up being nothing close to what I actually paid in the end.

Economic models assume participants have perfect information. In reality, they often have no information whatsoever.

I thought this was a glaring example of how screwy health care pricing is. But I had no idea.

Source: WikiMedia, Mouzi.

A permanent pacemaker implant at Pennsylvania’s Phoenixville Hospital is billed at $211,534. Four hours away at Unitown Hospital, the same procedure costs $19,747, or 91% less. 163 hospitals across the country charge at least $100,000 for a pacemaker, while 46 charge less than $30,000.

The official bill rate to treat chronic obstructive pulmonary disease, or COPD, at Bayonne Hospital Center in New Jersey is $99,690. At Lake Whitney Hospital in Texas, it’s $3,134, or 97% less. Thirty-five hospitals bill an average of more than $50,000 to treat COPD, while 161 bill less than $7,500.

A kidney and urinary tract infection faces a $132,569 bill at Crozer Chester Medical Center in Pennsylvania, but $6,224 at Wyoming County Community Hospital.

Those are just a few examples I pulled out of a massive database released by the Centers for Medicare and Medicaid Services last week. The group spilled the beans on what 3,000 hospitals charge for 100 of the most common medical procedures. It then compares those “chargemaster” prices to what Medicare actually paid for the treatments, based on hospital-specific estimates of the treatment’s cost, including administrative overhead.

The database — which contains nearly 1 million data points and crashed my computer three times — has two screaming-in-your-face takeaways.

The first is the difference between bill rates among hospitals. It’s just huge. At least a dozen treatments I looked up have a difference between the high-cost and low-cost provider of more than ten-fold, and several treatments will cost more than 20 times as much depending on what hospital you’re in.

The report doesn’t contain perhaps the most important metric — outcomes and quality of procedures performed. Teaching hospitals and hospitals that receive an influx of seriously ill patient transfers from other hospitals will also have higher-than-average costs.

But even looking at average prices by state shows massive discrepancies. In California, the average hospital charges $101,844 to treat respiratory infections. In Maryland, hospitals bill an average of $18,144, or 82% less, for respiratory infections. New Jersey hospitals bill an average for $72,084 for “simple pneumonia.” Massachusetts hospitals charge an average of $20,722 for the same condition.

The second takeaway is that the gap between what hospitals charge for procedures and what Medicare actually pays for those procedures is off the charts. Of the 100 procedures tracked in the database, the average difference between “average charges” and “average payments” is — I’m not making this up — 72%.

Go back to my pacemaker example above. Phoenixville Hospital may charge $211,534 for a pacemaker implant, but Medicare pays the hospital $17,835 for the procedure. Unitown Hospital bills $19,747 for the treatment, and is reimbursed $15,281. What starts out as a five-fold price discrepancy shrinks to a 14% difference in the end.

Steven Brill, a journalist who wrote an eye-opening cover story for TIME earlier this year exposing discrepancies in health-care bill prices that paved the way for the data’s release,wrote last week:

The hospital lobby, led by the American Hospital Association, is going to howl that publication of these “chargemaster” prices is unfair. Only a minority of patients are actually asked to pay those amounts, it will argue. Insurance companies, which cover the majority of patients, receive huge discounts off the list prices, though they pay substantially more than Medicare does.

True, but that doesn’t settle the matter. It actually highlights some of the deepest problems. Those “minority of patients” are no small group; they’re the estimated 48 million Americans without health insurance. For medical providers to say that “chargemaster” prices don’t reflect the true cost of care is to admit that some of the most financially vulnerable Americans may be being billed absurdly inflated prices. It’s ironic, but some of the greatest benefits to having health insurance isn’t necessarily the insurance coverage, but the price-negotiating power that insurance companies strike with care providers.

Imagine a banana in a supermarket. It costs $1 for those paying with Visa, $3 for those paying with MasterCard, and $32 for those paying with cash. You can’t sign up for Visa until you’re 65, and you can only get a MasterCard if you have a nice employer or a decent income. Worse, customers have no idea that such price discrepancy exists. They don’t even know how much they’ll pay for the banana until long after they’ve eaten it.

That would be absurd. No one would put up with it.

But it’s how our health care system works.

 

The health care industry is changing fast. If you want to learn more about the upcoming changes, check out our new special free report, “Everything You Need to Know About Obamacare.” Just click here to read more.