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Slow Carb Diet: How to Avoid Going Bat-**** Crazy

Life, Recipe

Space-filling model of the lipoic acid molecule

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.

  1. 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.
  2. Breakfast is high-protein.
  3. Cheat day once a week.  On cheat day, there are no rules after breakfast.
  4. Meals should consist of 40% protein, 30% vegetables and 30% legumes(beans or lentils).
  5. 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

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Side Hustle: Garage Sale Management

Finance

Garage Sale

Pre-sale preparation and marketing are important, but ultimately, the money comes from how you manage the sale.

How many people will you have staffing the sale?  There are a few considerations here.   How many people are involved in the sale?  How many people can take the time off?   It’s best to have three people at the sale at all times. Two people can manage the money while the third plays salesman and security.   Staffer #3 is in charge of watching for price-tag swaps or other theft, answering questions, and trying to upsell.    It also allows for breaks, which, if you’ve ever spent a day in a garage drinking coffee, is important.

When are you going to be open?  You don’t want to open so early you don’t have time to wake up and get ready for the sale, but you don’t want to open so late the professional garage-salers drive past and forget about you.   Plan to open sometime between 7 and 9. When will you close?   Staying open until 6 will catch most of the after-work crowd, but it makes for a long day, but closing at four cuts out a lot of the late-day shoppers.   Our hours were 8-5, which seemed to be a good compromise between a long day and the best sale.

[ad name=”inlineleft”]Don’t be afraid to shut down. The first day of our sale was cold, wet, and miserable.   We had to canopies in the driveway, but everything was getting wet, anyway.   Traffic was slow and we weren’t enjoying ourselves, so we shut down.  Lunch and a nap improved our outlook considerably.   At the end of the day, we start packing up, even if people were there.    We tried to only pack what they had looked at, and we didn’t try to rush the potential customers, but we did let them know that the sale was ending for the day.  The folks who came in half an hour after close on the last day seemed upset that we didn’t unpack everything for their amusement.

Our layout was designed to get everything easily visible while maximizing traffic.   The first day, we were confined to the garage and tents, so space was limited.   There were baskets under each of the tables.   That forced people to crouch and block each other.   The second day, we expanded to fill the driveway.   Our tables were organized in 3 rows–a “U” shape with a double-wide row of tables in the middle.   This allowed people to see everything in one pass.   The middle row had periodic breaks so we could move around to help the customers.    The pay table was in the middle of one of the outer rows, which let us monitor the entire sale.

Find someone to watch the kids and pets. If you have to keep an eye on your children, you aren’t watching the customers or giving them the attention they need.  Your dog–no matter how well-behaved–is a liability.   It will be stressed at the people.  Some customers will be allergic or afraid.  Just don’t do it.

Ideally, you will have someone who isn’t taking money, knows a little bit about most of the merchandise, and isn’t too shy to talk to strangers.   His job is to wander around, answer questions, and help people decide if they want an item.   He’s the sales-weasel. If he’s pushy, he’ll chase off the customers, but if he’s hiding, he isn’t making any money.   Unusual items should have a sign attached explaining why they are special, so the sales-weasel doesn’t have to explain it to everyone.

Every single item should be priced, but not everything needs to be priced individually.   We priced all of the movies in a group.  “VHS: $0.50 or 5 for $2, DVD $3 or 4 for $10”.   Nobody should have to ask what an item costs. If there are multiple people doing a sale together, make sure everyone is using colored price tags to identify who is selling what.

People come to garage sales expecting to find good deals.  If they don’t, they’ll leave. Our rule of thumb for pricing was about 25% of retail, with wiggle-room for the item’s condition. New-in-the-box sometimes made it up to 50% of retail.  Our goal was primarily to reduce clutter, so a lot of items were priced at 10%.    You have to keep in mind that, if you price things too low, people will assume there is something wrong with it and not assign a value in their own minds.    Price it at what you would be willing to pay in a garage sale, then mark it up–just a bit–to account for haggling.

People love to haggle at garage sales.  It gives them an opportunity  to brag about the great deal they fought for.   Try to accommodate them.   One of the people participating in our sale was selling antiques with a definite value.    She didn’t want to haggle on any prices, so we simply hung up a sign that read “All white-tagged prices are firm.”   Everyone else was willing to accept almost any reasonable offer.   Our most important rule for accepting a price?  If you pissed me off, I didn’t budge on price. Insult me, or offer 1/10 of the price, and my defenses go up, bringing your final price with it.   Talk nice and use some common sense while haggling, and you got what you asked for.

[ad name=”inlineright”]Could we have maximized the sale more?  Probably.   I had intended to hang up a sign that simply said “$100” to set a high anchor-price on everything, but I forgot.

Note: The entire series is contained in the Garage Sale Manual on the sidebar.

Update: This post has been included in the Carnival of Personal Finance.

Anchor Price Your Salary

Finance

Image by Dalboz17 via Flickr

Conventional wisdom says that, when negotiating your salary or a raise, you should make whatever crazy ninja maneuvers it takes to get the other person to name a number first.

Horse pellets.

Have you ever watched an infomercial?  Those masters of of impulse marketing geared towards insomniacs, invalids, and inebriates?

“How much would you pay for this fabulous meat tenderizer/eyelash waxer?  $399?  $299?  No!  If you call within the next 73 seconds, we will let you take this home for the low, low price of just $99.99!”

That’s the magic of anchor pricing.

The first number you hear is the number you will base all further numbers on.  If you hear a high number, other lower numbers will feel much lower by comparison.   The number doesn’t even have to be about money.

There was a study done that had the subjects compare a price to the last two digits of their social security numbers.   Those with higher digits found higher prices to be acceptable, while those with lower prices only accepted cheaper prices.

What does an infomercial marketing ploy have to do with your salary?

If you are negotiating your salary and your potential employer gives a lowball offer, every higher counteroffer after that will much, much higher than than it would otherwise.   On the other hand, if you start with your “perfect” salary, they amount you will be happy to settle for won’t seem to be nearly as high to the employer.   At the same time, you will be less likely to accept a lowball offer if you set your anchor price high.

For example, if you are looking to make $50,000:

The employer offers you $40,000.   $60,000 seems too high by comparison, so you counter with $50,000, then compromise and settler for $45,000.     Or, you could start at $60,000, making the employer feel that $40,000 is too low, so he counters with $45,000, leaving a compromise at $52,000.   That’s a hypothetical $7,000 boost, just for bucking conventional wisdom and taking a cue from the marketing industry.

How have you negotiated your salary?

Side Hustle: The Garage Sale Preparation

Finance

We had a garage sale last week, as a wrap-up to the April 30 Day Project.  We got rained out halfway through the first day of our 3-day sale, but we still managed to clear $1500.  We held the sale in our neighbor’s garage because it had more space and better visibility.

Wednesday night, while carrying boxes over, I missed the step to their property from our driveway and crashed while carrying three boxes.   That’s a twisted ankle and a bleeding knee.  Naturally, while I’m hopping and swearing, everyone is concerned that I’m okay.   The worry-warts.   Anyway, it hurt, so we stopped setting up while we still had a few boxes left in the basement.

[ad name=”inlineleft”]Thursday morning, I decided to show them all.   At 5:30AM, before anybody else is strongly considering the possibility of maybe thinking about getting ready to hit the snooze button, I decided to get the rest of the boxes ready.   They’d all wake up, worried about how I’m feeling, asking if I’m to stiff to carry boxes.  The best way to show them they don’t need to worry would be to have all of the boxes dealt with before they woke up.   So I started.    Up and down the stairs, with a stiff, twisted ankle, gloating to myself about how tough I was…BOOM, down the stairs. I was on my back, sliding down the stairs.    I caught a stair-tread in the small of my back and another on the point of my tailbone.  Mommy?

After I stopped twitching on the floor at the base of the stairs, I managed to get the last of the boxes ready.   Instead of sympathy, I spent the rest of the weekend getting asked if I needed an inflatable doughnut to sit on.  There are places I’d prefer not to have bruised.

Unpacking the boxes made me glad that everything was priced.  We spent 6 weeks going through our entire house–every room, every dresser, every drawer–to eliminate the clutter.   As something went into a box, it got priced, so we didn’t have to do it all at the last minute.  That is the most important time-saving step for a garage sale.   Price it as you pack it. You don’t want to waste hours pricing stuff while tripping over potential customers.

Another preparation tip to do early:  Find tables!   Ask around. You’d be surprised at who has a dozen folding tables collecting dust in his basement.    It’s better to borrow that to rent.    The best price I found was $17.50 to rent an 8′ X 30″ table for a week.   We didn’t have to do that, but we thought we would have to.  I borrowed a few, found a few, and built a few out of sawhorses.

The week before the sale, we placed an ad in the paper. When I placed the ad, the paper called to suggest we change it from running the weekend before to running just the days of the sale.   I agreed, to a point, but their Sunday circulation is miles ahead of the weekday circulation, so why pay to run an ad nobody will see on Thursday?    I ran it Sunday through Tuesday, because I wanted the Sunday ad and we got 3 consecutive days in the price.   Did I actually know better than the paper’s sales-weasel?  Who knows?   I think I made the right decision.

The Sunday before the sale, I posted an ad on Craigslist. Interesting fact: little old ladies use Craiglist to plan their garage-sale adventures.

Two days before the sale, we made signs. Bright pink signs with brighter yellow starbursts. They were all simple. “Mega Sale! 8-5” followed by an arrow and our address. Simple, easy-to-read, and bright. The morning of the sale, after the ibuprofen kicked in, I put the signs up. When you make signs out of paper, always include a crossbar. It rained a lot the first day of the sale, so the signs wilted. The second morning, I went out with some duct tape and crossbars and fixed them all.

The day before the sale, we got cash and change. We had $50 in 1s and 5s and $25 in silver change. No pennies. Nothing was priced to make us need them.

The morning of the sale, we set up two canopy tents in the driveway and pulled the prepared-and-filled table out under them. We finished stacking as much as we could on the tables and called it “open”. There were a few boxes we couldn’t put out due to the rain. We simply ran our of room. At noon, $65 into the sale, we decided enough was enough and shut down–cold, wet, and miserable. Lunch and a nap made the day better.

Later, I’ll discuss the other parts of our successful sale.

Note: The entire series is contained in the Garage Sale Manual on the sidebar.

Update: This post has been included in the Money Hacks Carnival.

Sunday Roundup: It’s Push-Up Time

Life

I Knew Pushups Would Pay Off Someday
Image by reid.gilman via Flickr

It’s the end of a month, so it’s time to announce my new 30 Day Project.   Last February, in 22 days, I went from having my abs cramp after doing 15 push-ups to doing a set of 100.   Yes, really.

The problem is that the push-ups weren’t perfect. Funny things happen to your body when you are doing 100 push-ups.   It’s hard to tell what your body is doing.  I had good form for the first 80, but after that, my body wasn’t perfectly straight.  I looked like a typical second grader in gym class.   But  I did it.  They were push-ups.

I haven’t done a push-up since.

In March, I am going to get myself back up to 100 push-ups, only this time, I will only be doing perfect push-ups.

Here’s the plan, based on what worked last year:

This weekend, I established my baseline.   I did as many push-ups as I could, until the point of failure.  Failure for this purpose is defined as either my form faltering or me collapsing.  I went until I couldn’t hold my body straight.

Starting on the first, I will be doing 5 sets of push-ups, twice a day.

Set 1: One half of my baseline. Starting from 24 push-ups, this set will be 12 push-ups.  As I progress, this set will never be more than 20 push-ups.  It is the warm-up set, after all.

Sets 2-4: ¾ of my baseline, so 18 to start.

Set 5: Go to failure. Once again, failure is defined as faulty from.  This will establish my baseline for the next session.

If I don’t progress for 3 days, I will take a day off to recover and–given previous experience–come back with some serious improvement.

This is a self-correcting progression.  If I can’t meet the previous day’s baseline, my last set will be lower, which will lower the baseline for the following session.

An interesting question I have is how it will affect my diet.  I haven’t been exercising at all, to see how well the slow carb diet does on it’s own.  Now, I’m going to be adding an aggressive exercise plan on top of it.   A plan that involves a bit of muscle bulking.  I’m guessing that my weight loss will slow down a lot, but I will shed inches like mad.  I will be tracking my progression, and my weight and  measurements.   The graphs should be fun.

30 Day Project 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 33 pounds since January 2nd!   That’s 3 pounds since last week.  Only 9 more to meet my goal for February.  Oh wait.   I won’t be hitting it this month.

Total Inches: I have lost 17 inches in the same time frame, down half an inch since last week.

Giveaway

I’ve got some codes for H&R Block Premium Online.  It’s federal only and the state return costs an extra $35, but that’s still a screaming deal.  Premium handles small business and investment tax issues.  If you want to get it, leave a comment saying so.  First come, first serve, until I’m out of codes.

Best Posts

Yes, I Am Cheap has a post about growing up poor.

Public Service Announcement: Liquidation sales are rarely good deals.  When one store in a chain closes, the profitable merchandise always gets shipped to another store.   The rest of it will often get marked up, in anticipation of people shutting off their critical thinking skills in the face of big “On Sale” signs.

I’ve found a new life goal: underground glowworm cave tubing.  Wow.

OpenLibrary is offering up 80,000 ebooks to borrow, for free.   10,000 of them are still in copyright.   I need a kindle.

LRN Timewarp

This is where I review the posts I wrote a year ago.  Did you miss them then?

A few years ago, I sold a truck(on payments) to a friend, who promptly quit paying me and disappeared.   I ended up playing repossessing the truck.

There was also a story about how I convinced two big companies that collecting on me for a bill of more than $800 wasn’t worth the effort.  It was good, because I didn’t make the call.

Carnivals I’ve Rocked and Guest Posts I’ve Rolled

Slow Carb Diet: How to Avoid Going Bat-**** Crazy was included in the Festival of Frugality.

Three Alternatives to a Budget was included in the Totally Money Carnival.

Protect your home was included in the Carnival of Personal Finance.

Budgets Are Sexy ran my post, Side Hustle Series: I’m a Gun Permit Instructor.  I forgot to link back to this, last week.

Prairie EcoThrifter ran my post, The Luxury of Vacation for the Yakezie Blog Swap.

Thank you! If I missed anyone, please let me know.

Yakezie Blog Swap

Eric 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.

I wrote about my journey to become a DJ at Beating Broke.

Beating Broke wrote about shoe shopping at Narrow Bridge.

Barbara Friedberg got a really nice couch and shared the experience at Wealth Informatics.

Suba doesn’t think the rent is too damn high, in fact, Suba thinks it is worth it and shares at Barbara Friedberg Personal Finance.

Mr. and Mrs. BP spent a lot when they got a dog. Read about it at 101 Centavos.

101 Centavos went nuts on an anniversary, but you know what that can get you… Read about it at Broke Professionals.

Latisha Styles’ post at Bucksome Boomer is I Spent How Much?! My Birthday Trip to the Bahamas.

Kay Lynn spent her heart out on a new car with all the bells and whistles and you can read about it at Financial Success for Young Adults.

Derek got a sweet new digital camera and tells us about it at My Personal Finance Journey.

Jacob has splurged a couple of times on travel and outdoor gear and has no regrets and shares the experiences at My Life and Finances.

Miss T. likes to splurge on travel. We have something in common. The difference? She wrote about it at Live Real Now.

Jason is a fan of the luxury of vacation. You can read about it at the Prairie EcoThrifter.

Squirrelers went to Europe for three weeks. Totally worth it! Read about it at Money Sanity.

Money Sanity likes good champagne. I can’t judge, I like good Scotch. Read about why at Squirrelers.

Melissa took 10 days and took the trip of a lifetime to visit a friend in China. Read about it at The Saved Quarter.

The Saved Quarter bought a Blendtec blender. Yes, the blender from “will it blend.” The story is at Mom’s Plan. (In case you were wondering, this blender can blend anything. Well, anything but Chuck Norris.)

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