- @Elle_CM Natalie's raid looked like it was filmed with a strobe light. Lame CGI in reply to Elle_CM #
- I want to get a toto portable bidet and a roomba. Combine them and I'll have outsourced some of the least tasteful parts of my day. #
- RT @freefrombroke: RT @moneybeagle: New Blog Post: Money Hacks Carnival #115 http://goo.gl/fb/AqhWf #
- TED.com: The neurons that shaped civilization. http://su.pr/2Qv4Ay #
- Last night, fell in the driveway: twisted ankle and skinned knee. Today, fell down the stairs: bruise makes sitting hurt. Bad morning. #
- RT @FrugalDad: And to moms, please be more selective about the creeps you let around your child. Takes a special guy to be a dad to another' #
- First Rule of Blogging: Don't let real life get in the way. Epic fail 2 Fridays in a row. But the garage sale is going well. #
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.
Sammy’s Story, Part 4
If you haven’t been following along with Sammy’s story, please take a few minutes to do so here, here, and here.
We left off in September, with the yard done and the house almost ready to rent. Sammy and his guys worked their butts off getting the work done. It cost more than we had expected, but it got done.
Over the winter, we hired the crew to handle the snow at both of our properties. We paid Sammy a flat fee and he made sure the driveways and sidewalks were clear every time it snowed. We started paying him in November, and ran through until March, so he got a pretty good deal and we didn’t have to worry about the snow.
When spring came, Sammy told me he needed to take a break from his business. Putting a yard care business on hold when spring hits is a bad idea, but it happened. He was dealing with some problems with his housing and couldn’t focus on anything else, even though the money would have helped him a lot.
When he lost his apartment, we let him store some of his things in the extra garage stall at the rental. This stall was reserved in the lease for us to use, and was the base of operations for the yard care business, since he was using our lawn mower and snow blower anyway.
And that was the last we saw of him for a month.
When we started nagging him to take care of his stuff, he kept telling us that he wanted to keep his business going, but he couldn’t, yet.
Then he’d leave his stuff for another month.
By the end of the summer, he’d gotten most of his stuff out and we’d only hear from him if he thought he could borrow money from us, which didn’t happen.
Finally, my wife called him and told him to get his crap out by the end of September.
Or else.
A week into October, we found out that he’d spent September in jail. Supposedly, he broke up with his(literal) crackhead girlfriend and she called the police and made up stories. He got arrested and couldn’t make bail.
Last week, he came to borrow our trailer to get the last of his stuff out, then returned it in the evening without moving any of his stuff. He said he was moving the stuff he had stored elsewhere and he’d be back on Monday.
Monday? Nothing.
Our relationship with Sammy has gone from helping him launch a business that helps fatherless teens, recovering crackheads, and the homeless to lies and getting begged for money.
My wife is ready to put his stuff on the curb.
What would you do? Toss his stuff? Give him another chance?
Quit Smoking: My First Frugal Move…Ever
It’s nearly the 5 year anniversary of my last cigarette, so I though I’d bring this post back to the front page.
A bit over three years ago, we found out that my wife was pregnant with baby #3. When we decided to have #2, it took us two years of trying. Naturally, we assumed we’d have the same issues with #3. Imagine our surprise when it only took 2 weeks. At that point, we were getting ready to celebrate brat #2’s first birthday.
That mean’s 2 kids under 2. Two kids in diapers. Three kids in daycare. Baby formula again.
We weren’t making ends meet with two kids, how were we going to manage three? I dropped my pack-or-two-a-day smoking habit.
But, I’ve gone over that before.
This post is about how I actually quit.
Some Facts About Me
I don’t do things by halves; I tend to do things all the way or not at all. For years, my wife would ask me to cut back, to just smoke a little less, but that never worked. If I had cigarettes, I smoked them. I always had cigarettes. When I eat, I eat. I’ve never managed smaller portions. I used to drink a case of soda each week, just because it was there. Moderation has never been my friend.
As a corollary, I don’t cheat. At anything. Ever. Because of the above fact about myself. I don’t moderate myself when I give myself rules either. If I draw a line, I obsessively avoid crossing it.
The problem comes when I try to give myself a “gray area” rule. “Smoke less” always leaves room for “just one more”, which easily leads to “I only cut out one cigarette yesterday, so what’s the use?” I had to be done.
After smoking for fifteen years–more than a pack a day for at least 12 of those–that’s an intimidating thought.
The Plan
The first thing I did was set a day to quit. I chose the day after my Halloween party. Before that would have been setting myself up for failure. Booze, food, and long conversations in a smoking-friendly environment were just 3 of my many triggers. I always smoked more at my parties, so the day after, I didn’t feel up to smoking much, anyway. I’d just ride that wave of “I don’t feel like it” to to holy city of “I quit”.
I didn’t quit smoking the next day, I just quit buying cigarettes. That left me half a pack to curb my cravings.
I also knew that nicotine cravings are about the most distracting thing I’ve ever had to deal with. That doesn’t make for a productive computer programmer, so I bought a box of the generic patch that Target carries. I started with Phase 2, because I wasn’t interested in prolonging the process. I just didn’t want to spend my work days thinking about smoking instead of designing software. I needed something to take the edge off, without actually smoking.
My plan was to have the patch at work, so I’d be able to work and to stretch those last 10 cigarettes out, as long as possible.
The Result
It worked. The pack lasted 4 days, I think. I smoked during my commute and after dinner. I used the patch only when the cravings got to the point that I couldn’t concentrate. After a week, I stopped using it at all. A few days later, I had a particularly stressful day and cheated. I took 3 puffs of that cigarette and threw it away, because it tasted like crap and I wasn’t enjoying it. That’s when I knew I was successfully done smoking. It was a 10 day variation of “cold turkey”. More than 3 years later, I have an occasional cigar, but never due to a craving. The day I experience a nicotine craving is the day I burn my humidor.
That’s how I quite smoking, strictly to try to get my finances in line. That has saved me at least $10,000 over the last 3 years.
Make Extra Money, Part 5: Domains and Hosting
In this installment of the Make Extra Money series, I’m going to show you how to pick a domain and a host.
If you remember from the last installment, I’ve decided to promote The Master Wedding Planning Guide. Since then, I have bought the product and read enough to decide that’s it worth promoting. That is the secret to ethical internet product. Never promote a crap product. Now, when I bought the Guide, I used my own affiliate link, so the $37 product will have cost me about $13, once the commission check comes through. You can’t do that just to get a discount because Clickbank has measures in place to ensure that you are actually selling products.
Domain Name
The first thing we need is a domain name.
You can skip this if you want to host on blogger, but I wouldn’t do that, unless $10 is a major financial hardship. I dislike the idea of leaving everything in Google’s hands. Even if you use blogger for hosting(discussed later), pop for the domain name. That way, if you change your mind about hosting, you can move without losing everything.
Where should you go for your domain name? I use NameCheap and GoDaddy. I try to divide my domain names across each of the providers so all of my sites don’t look identical to Google. I may be paranoid, but it works for me.
Before you order, hit Google for a coupon code. Search for “namecheap coupon” or “godaddy coupon” and save some money. GoDaddy is offering $7.49 domains.
How do you pick a domain name?
I try to pick something that matches the product name, or the product’s site. In this case, the product’s site is http://www.masterweddingplanning.com and http://www.masterweddingplanning.net was available, so I grabbed it. I would have been happy with .com, .net, or .org. I won’t touch a .info domain. They are generally cheap, but they cost more to renew and people assume they are spam sites.
If the exact match domain isn’t available, I look for exact matches for the product. If that’s not available, I stick other words at the end that would be attractive to people looking to buy a product.
Acceptable domains would include:
- http://www.masterweddingplanning.org
- http://www.masterweddingplanningreview.com
- http://www.masterweddingplanningguide.net
- http://www.masterweddingplanningreviewed.org
Or nearly anything along those lines. Other good words to attach would be “revealed”, “exposed”, or something similar. Just put yourself in the shoes of a buyer. Would the domain name look like something that could help you decide whether or not to buy a product?
Hosting
Your host is where your website lives. Without a host, you can’t have a website.
When it comes to picking a host, you have some choices to make.
First, do you want to go free or paid? Free sounds great, and if money is tight, it’s not a bad choice, but it does limit your options.
If you’re going free, you’re going with Google’s Blogger. WordPress.com’s hosting eliminates your advertising options, as does almost every other free host. I do know of a couple of free WordPress hosts that will let you run ads and advertising campaigns, but the performance is horrible.
Another problem with using Google is that they can decide your site violates their Terms of Service and shut it down. It shouldn’t happen, but it’s not unheard of with affiliate marketing sites. If you go this route, plan to move to paid hosting when you start making money.
That leaves us with paid hosting.
There are a ton of hosts out there, but only three I have personal experience with.
I won’t use GoDaddy for hosting. I’ve never been happy with their technical support.
I have most of my domains on HostGator (c0upon code: HOSTINGBUDDY). I’m happy with them. Performance is good and the customer service is excellent. Their hosting packages start at $3.96 per month.
I also have a hosting account at HostTheName. I got that because, using coupon code “STARTUPWARRIOR”, hosting prices get down to $1 per month. At $36 for 3 years, I couldn’t turn it down. Initially performance was rocky, but they’ve upgraded and it’s good, now.
Once you’ve created your hosting account, you’ll need to go back to your domain name registrar and set the name servers. At NameCheap, after you log in, you’ll go to Domains > Manage Domains and click on the domain name. From there, click on “Domain Name Server Setup” on the left of the screen and enter the custom name server information listed on your hosting account.
When that’s done, go to your hosting account and add the domain. If you’re creating a new hosting account, this will be your main domain and the hosting company will ask you for the information during setup. If you’re adding this to an existing hosting account, log in, look for “Addon Domains” and follow the prompts.
At this point, you’ve chosen a product to promote and keywords/search terms to go with it. You’ve chosen and registered a domain name and you’ve set up a hosting account to hold your website. Next time, I’ll walk through setting up a WordPress site to make some money.
Any questions?
Corporate Bankruptcy Hurts Employee’s Most
This is a guest post from Hunter Montgomery. He writes for Financially Consumed on every-day personal finance issues. He is married to a Navy meteorologist, proud father of 3, a mad cyclist, and recently graduated with a Master’s degree in Family Financial Planning. Read his blog at financiallyconsumed.com.
Bankruptcy has evolved from something that people and businesses were deeply ashamed of a few decades ago, to a seemingly acceptable path to restructuring; towards a more sustainable future. Bankruptcy is so common in corporate America that it is referred to by some as an acceptable and necessary business tool.
This bothers me on a number of levels, but mainly because corporate bankruptcies hurt the humble employee the most. The laws are supposedly designed to help the company stay in business, and continue to provide jobs. But at what cost to those employees?
When a company declares bankruptcy, they are essentially admitting to the world that they failed to compete. Their business model was flawed, they were poorly managed, and they simply did not organize their resources appropriately to meet their consumer needs.
Given this failure, it shocks me, that bankruptcy laws are designed to allow management to get together with their bankers. They essentially protect each other. Management is obsessed with holding on to power. The bankers are obsessed with avoiding a loss.
The bankruptcy produces a document called first-day-orders. This is a blueprint for guiding the organization towards future prosperity. But this is essentially drafted by the existing company management, and their bankers. Do you see any conflict of interest emerging here?
Bankers are given super-priority claims to the money they have loaned the company. Even before employee pension fund obligations. This is absurd. Surely if they loaned money to an enterprise that failed, they deserve to lose their money.
Management generally rewards itself with large bonuses, after declaring failure, paying off their bankers, shafting the employees, and finally re-emerging with a vastly smaller company. This is ridiculous.
The humble employee pays the highest price. Assuming there is even a job to return to after restructuring they have likely given up pay, working conditions, healthcare benefits, and pension benefits.
This is exactly what happened at United Airlines in 2002 after they filed for chapter 11 bankruptcy protections. The CEO received bonuses, and was entitled to the full retirement package. The banker’s enjoyed super-priority claims over company assets to cover their loans. Meanwhile, the employees lost wages, working conditions, healthcare benefits, and a 30% reduction in pension benefits.
An adjustment like this would force a serious re-evaluation of retirement plans. For most people, it would require additional years in the workforce before retirement could even be considered a real possibility.
Employees of General Motors, which recently went through bankruptcy proceedings, also had to give up significant healthcare benefits, and life insurance benefits. Entering bankruptcy, it was the objective to reduce retiree obligations by two-thirds. That’s a massive cut.
The warning to all of us here is that we must do everything possible not to fall victim to corporate restructuring. Save all you can, outside of your expected pension plan, because you never know when poor management, or a terrible economy, will force your employer to file bankruptcy. Always plan for the worst possible outcome.
It’s a competitive world and it’s quite possible that the traditional American system of benefits is uncompetitive, and unsustainable in the global market place. The tragedy of adjusting to a more sustainable system is that the employee suffers the most.