- @ScottATaylor Thanks for following me. in reply to ScottATaylor #
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Slow Carb Diet: How to Avoid Going Bat-**** Crazy
I received an email recently, asking “what kinds of things are you eating so that you don’t go bat-**** crazy?”
First, some background.
On January 2, 2011, I started Tim Ferriss’s Slow Carb Diet and, as of 2/18/2011, I have lost 30 pounds. The first 11 or so were water weight, but I’ve still been losing 4-5 pounds per week. This diet has a few—but only a few—rules.
- Eat nothing white. That means no sugar(including fructose), no flour, no potatoes, no rice(even brown), and no milk(or any dairy). Beer is white.
- Breakfast is high-protein.
- Cheat day once a week. On cheat day, there are no rules after breakfast.
- Meals should consist of 40% protein, 30% vegetables and 30% legumes(beans or lentils).
- If you get hungry between meals, you didn’t eat enough at the last meal.
That’s it. The rules are simple and don’t require that I refer back to the book for anything.
Here is a typical day for me on this diet:
For breakfast most mornings, I have 3 eggs and 2-3 sausage links. I bought brown-and-serve sausages so this takes 10 minutes to cook in the morning.
On the way to work, I have a diet soda if we have any in the house. If not, I skip it. I like pop, but I’ve broken my caffeine addiction completely.
For lunch, I will either have leftovers from the night before or some stir-fry with beans and whatever protein is convenient. I’ve been keeping pre-cooked brats(wurst, not kid) or polish sausages as a convenience food.
Several times a week, I make some stir-fry. I use a basic, flexible recipe.
- Chop whatever vegetables are on hand. We usually have onions, broccoli, a variety of peppers, and mushrooms. If I have celery, asparagus, or almost any other vegetable. Lettuce works poorly in a stir-fry.
- Put some oil in a hot pan. I prefer sesame oil, but I’m not picky. I’ll use whatever oil we have on hand.
- Cook the vegetables, stirring constantly. Cook them in the order of how long they take to cook. Onions are usually first. Celery tends to be last.. While they are cooking, I sometimes sprinkle ginger powder over the top.
- If you are getting sick of eating beans, toss them into the stir-fry, cooked. They mash and disintegrate, giving you the benefit and some flavor, without the mouth-feel.
- When the vegetables are cooked to your satisfaction, put them in a bowl. They will keep in the refrigerator for a few days.
I tend to cook the meat separately, as that lets me vary the meal more. I’ll make some chicken or steak ready to toss in the stir-fry before I re-heat it.
I vary the seasonings, vegetables, and oil to get different flavors I rarely make the same stir-fry twice. The real trick to keeping the food satisfying is to experiment with seasonings. They make a huge difference between bland and yummy. Seasonings can make or break a meal all by themselves.
If I don’t have any stir-fry or leftovers, I’ll bring some salad and a polish sausage. Most salad dressing is sugar-based, so I either go light on the dressing, or use balsamic vinegar. I try to avoid doing this more than once every couple of weeks. It’s boring and doesn’t taste that great. It’s okay, but that’s all.
I try to always have cooked beans or lentils in the refrigerator. They provide a significant part of my calorie intake. Beans are kind of a necessity. Vegetables taste better, but are a low-calorie, bulky food. You can’t stay full all day on nothing but lettuce. Beans get old. I’ll usually toss a few spoonfuls of salsa to change the taste. When I cook lentils, sometimes, I’ll cook it in beef broth with fried onions and garlic to make a tasty change.
For dinner, I have whatever vegetables we are cooking for the kids, a scoop of beans, and a protein that usually isn’t cooked for the family.
The protein source varies based on whatever was on sale when we went grocery shopping. It can be steak, chicken, or anything else. This week, we bought 16 chicken drumsticks. We spread them out on a cookie sheet and seasoned them 3 different ways, just for variety. Some got garlic salt, some got Italian seasoning, and some got a Greek rub. After an hour in a 350 degree oven, we had a delicious meal.
If I feel a need for a snack, or a craving for sweets, I just take a spoonful of peanut butter. It helps.
Exercise
I’m not doing any major form of exercise. I wanted to test the diet on its own merits, first. What I am doing is some timed exercises shortly before and 90 minutes after I eat, when I remember. The exercises are resistance-based and 60-90 seconds in duration. The purpose is to crank up my metabolism before the food gets introduced into my body, and then keep it up and running for a while afterward.
I use a mid-level elastic rehab strap, doubled-over twice. I do 75 chest extensions about 5 minutes before I eat. Most days, I forget to do them again 90 minutes later. There are any number of other exercises that would work, including air squats or push-ups.
Supplements
I am not your doctor. In fact, I am not a doctor in any capacity. Similarly, I am not a nutritionist, a dietitian, or even a board-certified snake-oil salesman. I have no qualifications here, in any way, shape or form. Follow this at your own risk.
I take 5 supplements.
Policosanal. This is an herbal supplement that is supposed to help with cholesterol, which is a helpful thing to do when you are on a low-carb, high-protein diet. More importantly, a side effect is weight loss. Hurray for helpful side effects!
Alpha-lipoic Acid(ALA). This is an antioxidant that helps your body produce vitamins C and E. It is also supposed to inhibit triglyceride and fat storage. To quote from the book, “ALA helps you store the carbohydrates you ea in your liver as opposed to in fat.”
Decaffeinated Green Tea Extract. This inhibits your body’s ability to store carbs as fat and it accelerates fat cell death. The second bit means it should help prevent the rebounding so many dieters experience.
Garlic Extract. This assists with cholesterol management and the inhibition of fat regain.
B Complex. I take a B complex vitamin with vitamin C. The B vitamins help balance out some of the things the rest of the supplement regimen does to cellular metabolism while giving your overall metabolism a boost.
I take the whole mess in the morning and again before bed. Shortly before lunch and dinner, I take the ALA, green tea extract and garlic extract.
Ice
As a pure body-hack, I ice my upper back every night. I have an ice-pack sheet that I place on my upper back for 30-45 minutes each night before bed. This lowers my core body temperature, forcing my body to work harder to maintain 98.6 degrees. That burns calories. An additional benefit: getting cold makes you tired, which helps with my chronic insomnia.
This combination of factors has resulted in my losing an average of .7 pounds per day, without meaningful exercise. It’s a violation of a number traditional dieting principles, but it’s working. Is everything I’m doing necessary? Useful? Possibly not. Over the next few months, I’m going to be experimenting with dropping individual pieces of the plan, to see if my rate of loss drops for any of it.
For now, it’s working, and doing so at a rate I like. Dieting usually sucks, because the results are so slow. This is much more satisfying.
Sunday Roundup: Spent weekend
The problem with running a training class for a side hustle is that it sucks up half of my weekend, whenever I hold a class. I like my weekends. Unfortunately for downtime, I like extra money more.
30 Day Project Update
This month, I am trying to do 100 perfect push-ups in a single set. I’m recording each session in a spreadsheet. I am currently up to 50 in a set and 175 in a session, spread across 5 sets. This week, my elbow started hurting, so I took 2 and a half days off.
Weight Loss Update
I am on the Slow Carb Diet. At the end of the month, I’ll see what the results were and decide if it’s worth continuing. For those who don’t know, the Slow Carb Diet involves cutting out potatoes, rice, flour, sugar, and dairy in all their forms. My meals consist of 40% proteins, 30% vegetables, and 30% legumes(beans or lentils). There is no calorie counting, just some specific rules, accompanied by a timed supplement regimen and some timed exercises to manipulate my metabolism. The supplements are NOT effedrin-based diet pills, or, in fact, uppers of any kind. There is also a weekly cheat day, to cut the impulse to cheat and to avoid letting my body go into famine mode.
I’m measuring two metrics, my weight and the total inches of my waist , hips, biceps, and thighs. Between the two, I should have an accurate assessment of my progress.
Weight: I have lost 38 pounds since January 2nd. That’s 2 pound since last week.
Total Inches: I have lost 22.5 inches in the same time frame, down 1.5 inches since last week. My biceps, which are part of this measurement, have grown half an inch each since I started doing push-ups twice a day.
Best Posts
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I work really hard to save money on vacations, and this post is full of good ideas to help me do that.
eBay is making changes to their fee structure that will make it a lot cheaper to sell things. I’m guessing the back-the-customer-no-matter-what-at-the-expense-of-the-seller’s-getting-scammed policy was costing them some money.
The big box stores are pushing for Amazon to collect sales tax on all sales, in opposition to a Supreme Court ruling on the topic. It won’t make a difference in sales. Amazon will still be cheaper. And I’ll get a Canadian mail drop.
LRN Timewarp
This is where I review the posts I wrote a year ago. Did you miss them then?
I talked about teaching my kids the joy of delayed gratification. Interestingly, my son has since decided he doesn’t want an XBox 360, because the buy-in is too high, with having to buy games and controllers to match the console. We’ve also changed his allowance to savings ratio. Now, 25% of everything he makes hits his bank account. The rest is his to do with as he sees fit.
Last year at this time, it was scam week here. I wrote a post on debt scams and another on disaster scams.
Carnivals I’ve Rocked and Guest Posts I’ve Rolled
Money Problems: Boosting Your Income was included in the Totally Money Carnival.
Living in Debt: How I Sacrificed My Future was included in the Carnival of Personal Finance.
My post on spendthrift whiners was hosted on Faith and Finance. In return, I hosted his post on paper statement fees.
Thank you! If I missed anyone, please let me know.
Yakezie Blog Swap
Jacob hosted the Yakezie Blog Swap, which is a bunch of bloggers writing on the same topic and sharing the posts with each other. Here is his list of the participants this round.
He wrote about 3 of my financial pet peeves (spending too much money on drinks, financing expensive furniture, and active investing strategies) on Narrow Bridge Finance.
Robert from The College Investor wrote about how people making mistakes with their 401k accounts is a big “no-no” at Thousandaire.Narrow Bridge Finance posted about how people not taking responsibility for their financial actions infuriates him on My Personal Finance Journey.Prairie Eco-Thrifter posted about how sales tax is her biggest financial pet peeve at 101 Centavos.101 Centavos posted about how wasting food makes his blood pressure rise at Prairie Eco-Thrifter.
LaTisha D Styles writes about how greedy banks upset her at Retire by 40.Retire by 40 wrote about how bigger is not necessarily better at FSYA Online.
Bucksome Boomer writes about how advertisers that hide the real price of a product is maddening at The Single Saver.
The Single Saver wrote about parents who do not teach their children financial responsibility at Bucksome Boomer.
Kevin from Thousandaire writes about people having misconceptions about Roth IRA’s at The College Investor.
Time from Faith and Finance vents about financial institutions charging to send paper account statements, but still send out a plethora of paper junk mail at Live Real Now.
Jason from Live Real Now politely rants about how aggravating it is to see people whine about their less-than-ideal financial situations, yet do nothing about it, at Faith and Finance.
Money Sanity vents about people complaining about paying overdraft and bank fees, while at the same time, having no idea how much credit card debt they have or their checking account balance at The Saved Quarter
The Saved Quarter writes about people who are financially irresponsible and want to complain about how broke they are while showing off the new things they bought at Money Sanity
Barb Friedberg talks about how investment advisors that get paid to sell products (more salesman than investment advisors in my book) upset her at Happy Simple Living
Happy Simple Living writes about how companies and people that exploit others aggravate her at Barb Friedberg Personal Finance.
Get More Out of Live Real, Now
There are so many ways you can read and interact with this site.
You can subscribe by RSS and get the posts in your favorite news reader. I prefer Google Reader.
You can subscribe by email and get, not only the posts delivered to your inbox, but occasional giveaways and tidbits not available elsewhere.
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You can send me an email, telling me what you liked, what you didn’t like, or what you’d like to see more(or less) of. I promise to reply to any email that isn’t purely spam.
Have a great week!
Making Extra Money Part 3: Product Selection
When you’re setting up a niche site, you need to monetize it. You need to have a way to make money, or it’s a waste of time.
There are two main ways to do that: AdSense or product promotion. To set up an AdSense site, you write a bunch of articles, post them on a website with some Google ads, and wait for the money to roll in.
I don’t do that.
I don’t own a single AdSense site and have never set one up. This article is not about setting up an Adsense site.
My niches site are all product-promotion sites. I pick a product–generally an e-book or video course–and set up a site dedicated to it.
Naturally, picking a good product is an important part of the equation.
The most important part of product selection is that the product has an affiliate program. Without that, there’s no money to be made. There are a lot of places to find affiliate programs. Here are a few:
- Amazon. If you don’t live in one of the states that Amazon has dropped in retaliation for passing laws that attempt to circumvent the Supreme Court’s ruling on collecting sales tax, you can sign up as an associate and collect a commission on every referral you send that turns into a purchase. That means you have a lot of product to choose from. Unfortunately, your commission is small, so you need to promote fairly expensive products to get a decent return. On the other hand, people trust Amazon, so that’s one less hurdle to making a sale.
- Commission Junction. These are the people managing affiliate programs for a large number of credit cards and banks. If you’ve opened an account with INGDirect through one of my links, I got a commission for the referral. (Thank you!) They have a lot of other products, too.
- e-Junkie. This one is a popular distribution system for bloggers. It’s likely that, if you’ve bought an ebook from a blogger, e-Junkie handled the fulfillment process. A lot of the products available there have an affiliate program, but that is up to the owner of the product.
- ClickBank. My favorite. This is one of the largest affiliate networks specializing in electronic products, whether that’s membership sites, ebooks, or video courses. Commissions are good, often 50-75%. They also offer a 60 day guarantee of every product sold through their site, which helps soothe the wary customer. This is the site I’ll be using for this series.
The first thing you need to do is sign up for whichever program you intend to use.
If you’re not going with Clickbank, feel free to skip ahead to the section on keyword research.
Once you are signed up and logged in, click on the “Marketplace” link at the top of the screen.
From here, it’s just a matter of finding a good product to sell. Here are the niches we’re going to be looking for:
- Back pain
- Bankruptcy
- Conflict resolution at work
- Detox diets
- Fat kids
- Foreclosure avoidance
- Job hunting
- Weddings
- Writing sales copy
I’m going to look for one or two good products in each niche. When that’s done we’ll narrow it down by consumer demand.
For now, go to advanced search.
Enter your keyword, pick the category and set the advanced search stats. Gravity is the number of affiliates who have made sales in the last month. I don’t like super-high numbers, but I also want to make sure that the item is sellable. Over 10 and under 50 or so seems to be a good balance.
The average sale just ensures that I’ll make a decent amount of money when someone buys the product. I usually aim for $25 or more in commissions per sale. Also, further down, check the affiliate tools box. That means the seller will have some resources for you to use.
This combination will give us 36 products to check out for back pain, unfortunately, none of the results are for back pain products. After unchecking the affiliate tools and setting the gravity to greater than 1, I’ve got 211 results. Sorting by keyword relevance, I see three products, two of which look like something I’d be interested in promoting. One has a 45% commission, the other is 55%. The X-Pain Method has an initial commission of $34 and claims a 5% refund rate. Back Pain, Sciatica, and Bulging Disc Relief pays $16, which will make it a potentially easier sale. I’ll add both to the list for further research.
I’m not going to detail the search for the rest of the niches. That would be repetitive. You can see my selections here:
- Back pain – X-Pain Method; Back Pain, Sciatica, and Bulging Disc Relief
- Bankruptcy – I’m dropping this one from the list. It’s too complicated and deserves an attorney. I don’t know enough about the topic to make sure it is up to date.
- Conflict resolution at work – Management Training: By the Book; Anger Management for the 21st Century
- Detox diets – Master Cleanse Secrets: 10 Day Diet; Master Cleanse Insider; Eating for Energy: Raw Food Diet for Weight Loss
- Fat kids – I’m dropping this one, too. A kid’s health is too important. I don’t want to sell a dangerous or unethical product.
- Foreclosure avoidance – How to Stop Foreclosure in 7 Days Flat; Foreclosure Defense Secrets
- Job hunting – Guerrilla Resumes; Amazing Cover Letters
- Weddings – All Types of Wedding Speeches; The Master Wedding Planning Guide; Amazing Wedding Planning
- Writing sales copy – Instant Swipe File; Ad Copy Creator Pro; How to Write Killer Copy
Now we’re going to go through a few steps for each of these products.
The Sales Page
We need to make sure the sales page doesn’t suck. If the site doesn’t work, is hard to read or navigate, has a hard-to-find order button, or just doesn’t look professional, it’s getting cut.
- Raw Foods is eliminated. The sales video is horrible and the order link is at the bottom of several screens worth of nothing. It’s a crap site.
- The 7 day foreclosure-avoidance product is out. Site’s down today. I want reliability.
- Management Training By The Book is out. I don’t like typos on the sales page, especially in the page title.
The Email List
If it has an email subscription form, we’ll need to subscribe, then double-check to make sure our affiliate information isn’t getting dropped in the emails. If it is, the seller is effectively stealing commissions. In the interest of time and laziness, I’m going to eliminate anyone pushing for an email subscription. It’s harder–and time-consuming–to monitor that. On of my niche site had a seller completely drop their product. Instead, they pushed for email subscriptions so they could promote other products as an affiliate. Absolutely unethical.
- Wedding speeches is eliminated for throwing a mandatory email entry into the order process. There’s no guarantee they are up to anything shady, but I’m taking the simple route.
Checkout and Credit
Finally, we’re going to visit the checkout page. You need to do this from every links in the newsletter and the links on the sales page, just to make sure you’ll get your money.
The way to tell who’s being credited is to look at the bottom of the order page, under the payment information. It should say [affiliate = xxx] where xxxis your ClickBank ID. Anything else, and the product gets cut from the list.
When you are checking these, don’t click on every possible link at once. That confuses the cookies. Do one at a time. I tried to do it in one batch for this post and lost half of the cookies. If it weren’t for the fact that I already own one of the products and bought it through my own link and got credited, I would have been talking undeserved trash about thieving companies.
Other Factors
Sometimes, when you’re examining a product, it just doesn’t feel right. When that happens, drop it. There are millions of other products you can promote. In this case, I’m dropping the anger management program because, in my experience, angry people don’t think they are the problem. Here’s a life tip: If everyone else is a jerk, the problem probably isn’t everyone else.
- Another important factor is the sales page itself. If it doesn’t make you want to buy the product, why would anyone else?
- Amazing Cover Letters is eliminated because it’s too easy to overlook the buy link. If I have to hunt for it, it’s losing customers.
- Amazing Wedding Planning is getting eliminated because I don’t like the sales page. The buy link is easy to overlook, and it doesn’t compel me to buy.
Now we’re down to 10 products in 6 niches. At this point, we’re comfortable with the sales pages and we know that they are crediting commissions. As it stands right now, all of the products are worth promoting.
- Back pain – X-Pain Method; Back Pain, Sciatica, and Bulging Disc Relief
- Detox diets – Master Cleanse Secrets: 10 Day Diet; Master Cleanse Insider
- Foreclosure avoidance – Foreclosure Defense Secrets
- Job hunting – Guerrilla Resumes
- Weddings – The Master Wedding Planning Guide;
- Writing sales copy – Instant Swipe File; Ad Copy Creator Pro; How to Write Killer Copy
We’ll make the final determination after doing some heavy keyword research in the next installment. That’s where we’ll find out how hard it is to compete.
Any questions?
Teaching My Child about Money in a Way I Was Not Taught
When I was in high school and working 15 to 20 hours a week, my mom gave me free rein to use the money I earned as I would like. Actually, she said nothing to me about saving for college or putting some money into savings.
When I had friends who complained that they had to put away some of their earnings, I commiserated with them. How unfair of their parents to make them save some of their money! They worked hard for their money, often at crappy part-time jobs. They deserved to spend the money any way they saw fit.
The way I saw it, why save for college? According to financial aid rules, if the student has any savings, she would have to use the majority of it to pay for college. How unfair. To add insult to injury, if prospective college students have some savings, they would qualify for less financial aid, which often meant fewer student loans.
The injustice.
Yes, it was better to spend my hard earned money than save it and be penalized.
No one told me differently. In fact, many people in my family agreed with me and encouraged me to buy a used car to get to and from my job. Of course, I paid the loan payments for the car, the gas I used and my insurance out of money from my job. That was a responsible use of money, but I also went out to eat with friends, a lot. At 16, I was going out to eat with my friends twice a week at least.
However, my plan worked perfectly. When I went to college, I didn’t have to use any of my hard earned cash. No, not me, because I hadn’t saved anything. Instead, I left college with nearly $20,000 in student loan debt. I took two years off and paid down as much student loan debt as I could, getting it down to about $8,000, but then I went to graduate school and took on more student loan debt. I graduated with nearly $25,000 in debt total. I am still paying on it today, 13 years later.
Now that I am the parent, I am one of those “awful” parents who makes her kids save. My son knows when he gets his allowance, some goes to save, some goes to donate, and some goes to spend. True, it makes me cringe when he uses his spend money on little trinkets like temporary tattoos, stickers, and gum, but I keep silent. He did the work to earn the money, and he can spend it as he likes. However, I am inflexible with saving; that money must be set aside. When he goes to college, I expect that he will have to use the majority of that money. Rather than seeing it as a waste, I see it as an important component of his financial education. Spending his money to pay a portion of his college education will hopefully make him take college more seriously.
Meanwhile, I have already begun having chats with him about money, spending, and budgeting. He watches his dad and I work hard to pay down our debt with gazelle intensity. He sees me use a calculator at the grocery store to see how much our groceries will be.
Ultimately, he will make his own financial decisions as he grows up, but I plan to teach him throughout these important years so that even if he turns into a spendthrift, he will have a firm financial understanding to revert to as he ages. While my mom taught me how to stretch money further, she never taught me how to save; I hope saving is a lesson my son takes with him throughout his adulthood.
How do you teach your kids about money management?
Melissa writes at Fiscal Phoenix where she encourages people to rise from the ashes of their financial mistakes as she and her husband are doing.
How to Cut Costs on Legal Fees
Occasionally, life goes truly pear-shaped and you’re forced to enter the legal system.
Even if you’re not embroiled in a tawdry, tabloid-fodder divorce, there are still legal issues that everyone needs to address, without exception.
The problem? Or rather, one of many, if you’re having legal problems?
Lawyers are expensive.
Before I go any further:
- If you are having criminal court issues, get a lawyer. Get the best possible lawyer. Really. The cost does not compare to a lifetime in jail, or even 10 years. If you’re facing jail, get the best dang attorney you can find.
- I am not only not an attorney, but I’ve never even played one on TV. I have driven past a law school a couple of times, but never stopped in. I do know several attorney, carry the business cards of a couple and have a couple on my speed dial, just in case. If any of them thought I was giving legal advice, I’d be in trouble. To reiterate: I am not an attorney. This is not legal advice.
- Don’t do a prenuptual agreement at home. A prenup will almost always be found unenforceable if both parties don’t have an attorney.
Where was I? Ah, yes. Lawyers are expensive, but there are ways to mitigate that.
There a couple of things you can handle yourself.
Small claims court, also known as conciliation court. Typical cases in conciliation court include cases involving sums under $7500(varies by state) that involve unpaid debts or wages, claims by tenants to get a security deposit, claims by landlords for property damage, or claims about possession or ownership of property. Fees and procedures vary by state, but generally cost less than $100 to file. The procedures for your state can be found by googling “small claims court” and the name of your state.
Small worker’s compensation cases can be handled yourself, if they don’t involve a demotion or termination related to the injury.
Apartment and car leases are usually simple and straightforward. Read them carefully, but you probably won’t need a lawyer.
You can probably handle your own estate planning and will writing with some decent software. I love Quicken Willmaker. It walked me through a detailed will that takes care of my kids, and gave me advice on financing their futures in the horrible event that I am tragically killed before my wonderousness can fully permeate the world. It also contains forms for promissory notes, bills of sale, health care directives and more. If you have extensive property, I’d still seek an attorney’s advice, but I’d bring the Willmaker will with me to save some time and money.
Purchase agreements. A few years ago, I sold a truck to a friend and accepted payments. I made a promissory note and payment schedule. When he quit paying or calling me, that paperwork was enough to get the state to accept the repossession when I took the truck back.
A simple no-fault divorce is actually pretty painless, on the scale of divorce pain. Again, the procedures vary heavily by state.
Other resources for finding legal information free or cheap include www.legalzoom.com and www.nolo.com.
Have you had to do any of your own legal work? How did it work out?
