Low carb is so simple they said, Eat it – you’ll like it they said – Enough Already!

Low carb is so simple they said,
Eat it – you’ll like it they said,
Don’t knock it till you try it they said,
Yada Yada Yada – Enough Already!

try it

Ok so my title needed a little work but it got your attention!

Before you give up on reading this post – please let me say this!  The most important thing in my life (other than God) is spending time with my family and being able to interact with them and enjoy life with them on a daily basis. If you love your family as much as I love mine then you should really think about your health!!!

I have been eating “healty-ish” for about 3 months now. Along with doing Thrive which gives me my energy and drive and makes me feel like my metabolism has been recharged, I have really reduced my Carb intake or tried to on a daily basis. I have reached a point in my life where I seriously needed to do something to improve my health. My knees, back and ankles were all jacked up which caused me to get really really lazy.

Jokingly I would say “I came in the world fat, dumb and happy and that’s the way I’m going out”! Ok so maybe I have gotten a little older and a little wiser and that just isn’t my total view of life anymore. I want to enjoy this time here on earth because this world is not my home and we should all try to have fun and enjoy it while we are here.

Ever since I was little, I have loved food (a curse I have since passed onto my daughter – of all three of my children, she had to be the one).  Anyways, I can remember visiting my Grandma and as soon as we walked in the door, we all headed straight for the Refrigerator because Grandma always had something special in there for us. Mom was a great cook and she and my sister taught me how to cook at an early age. Fried Egg sandwiches were my favorite back then.

As I got older, I ventured into other venues and tried my hand at more gourmet styles and traditional recipes and I found what I loved more than anything and that was cooking. Cooking gave me a sense of worth and accomplishment, it gave me satisfaction and just plain made me feel good. So as you can see – my love of food runs deep. No wonder why I have always struggled to maintain……….  ( I make a mean Carolina Barbecue).

Fast forward to 2017 and up until three months ago, I had gotten really out of shape. I had seriously put on some much Un-wan-ted extra weight and I was just dragging both feet in the sand. I mean it was bad! Anyways, I had the chance to visit with my sister in person one day and I saw her for like the first time in 4 months and she was about half the size that she used to be. Now Brenda is about 5 years older than me and she was the one that I always listened to growing up. She was the “Big Sister” and looked out after us boys so we really didn’t have a choice in the matter – but whatever.  So I’m looking at my sister and I finally had to ask – how did you do it? How did you lose all that weight? Brenda looked at me and said – It was no big deal – I just switched to Low Carb. – Wait What?  YEAH RIGHT!

She said when eating low carb you eat until satisfied of the following whole natural foods:  meat, chicken, fish, eggs, full fat dairy (if tolerated), nuts, and all above ground veggies.  You can even add berries and low card RediWhip if you want a sweet treat.  Brenda had cut her Carb intake to below 50 carbs per day. Stay away from Bread, Pasta, Rice, Sugar, Soft Drinks and Root Vegetables.

So now I am on my third month of my Thrive/Low Carb routine and I have to say WOW – This Really Works for me! There is plenty of food for me to eat and I have lost a total of 35 pounds, and several inches from my waist. My feet, ankles and knees are not swollen as bad anymore and I don’t hurt all over like I used to. I can actually move around better. I have all the energy I need and I don’t have the urges to eat like I used to. I am still getting what my body need to maintain a healthy lifestyle and I can actually burn away unwanted pounds that I don’t want! Yay for me I know.


But Now I have to add – what have you got to lose??? For me this is the real deal! This is the Truth! I am not trying to sell you anything, I am not trying to influence you politically or spiritually. I am simply saying that this worked for me and I urge you to just give it a try.

 Now I say –
Low carb is so simple
Eat it – you’ll like it
Don’t knock it till you try it


Here are some examples of what I eat now.

Low Carb Snacks and Foods:

Frozen Shrimp sautéed in butter and Garlic

Pork Skins with Pimento Cheese on top

Diced up Peaches with a dollop of flavored Cream Cheese and Rediwhip

Low Carb Tortilla roll ups (Ham, Cheese, Chicken Salad, etc.)

Pork Skins broken up as Croutons

Chef Salads.

Mashed Cauliflower with Cream Cheese mixed in.

Cottage Cheese with diced Onions – salt and pepper added

Broccoli and Cheese

Loaded Baked Cauliflower Casserole

Grilled Steak and Chicken

Lightly breaded Shrimp and Flounder

Peanut Butter Pork Skins

All Vegetables (except Root Veggies).


The trick for me is trying to stay between 30 and 50 carbs per day. Don’t be too strict on yourself, it’s ok to reward yourself every once in a while. Have fun with it.


Still don’t believe me – I am sure that my fellow Low Carber Carla over at https://barbellsnbites.com/2017/04/11/10-things-i-love-about-low-carb/ could possibly change your mind!!!!!  ( Sorry about the cheesy plug there Carla  – LOL).

No Charge…….

No Charge

No Charge …….

Originally penned in 1974 by Harlan Howard and recorded by Melba Montgomery, for me, “No Charge” was really made famous by Gospel Singer Shirley Caesar in 1975. Keep in mind that I was born in 1968 so I was 7 when she recorded it – it wasn’t until the year 2000 when it truly hit home for me. My Mother had some issues that she was forced to deal with and in an attempt to maintain my faith, I began listening to more Gospel, worship and praise songs and music.  That’s when I discovered that wonderful song and gifted singer.

I have always loved what is typically known as Southern Black Gospel.  Songs and Hymns that, for the most part were performed by the African American Culture in the South. Jubilee songs and sorrow songs were two types of spirituals that emerged during the 18th and 19th centuries and were adapted throughout the decades. This type of Gospel has always grabbed my heart and made me feel closer and stronger to my faith than any other music. Now please don’t get me wrong, I truly love Bluegrass Gospel just as much but there is something about the Black Southern Gospel.

Now for those of you, who have never heard the song “No Charge”, please let me give you a synopsis of what it is about:

A young boy hands his mother an itemized list of charges he says he’s owed for performing various chores and comes to collect. The mother responds by reminding her son about all the things she’s done for him, that she never asked him to pay for services rendered and that, all things considered, “the cost of real love is no charge.” Enlightened, the young boy realizes that his mother is right and changes the amount due to “paid in full”. “No Charge” was one of the few songs that talked about motherhood during this time of the Christian movement, which might be one of the reasons why it was so popular.

As a young boy, I was very tender hearted and Mom used to always say that I got my heart from her. Mom is now 72 years old and to this day – my Mother and I often refer back to this song to remind us just what our love has endured over the years. The love between a Mother and a Child is something very special and that it is often times taken for granted by so many. There are also so many people that, for whatever reason; are abandoned physically or emotionally by their parents and loved ones and who have not experienced this blessing. I am very thankful for my Mother and I thank God every day for what I have.

If you have never heard this song before – I urge you to check it out. Like I said, I prefer Shirley Caesar’s rendition but any musician / Singer will surely do it justice.

Now go Hug your Mother – and tell her you Love her!


EUREKA!!!!! I have found my Inspiration –


Eureka!!! – I have found my inspiration – A worthy cause to invest my time and energy in.

As I sat here earlier forcing myself to think of something to write about, when I received a phone call from my “Significant Other” (I stopped calling her my Wife and decided to call her anything else but that. A Wife holds too much responsibility and represents the Un-fun mundane responsibilities of being an Adult so I call her my Girlfriend, My Lover, My Soulmate, My Best Friend, My Significant Other, etc.).  (I guess that needs to be for a later post).

Coming Soon

Anyway, back to the phone call – We started discussing finances, and how much it was going to cost to enroll our Daughter back in Travel Volleyball this season (I guess my Wife did call after all – LOL).  We spoke about whether or not Sandy would be coaching again this year or would she want to hand that off to someone else.  We discussed the long distance travel back and forth to other areas to compete, train and practice. We went over the logistics, finances, time and energy that would need to be spent to achieve all of this – then it hit me.

Instead of going to another county and joining their Volleyball Team, why don’t we just start our own Volleyball League here in Warren County! Surely there will be enough support from the Youth. After all, they have only had 2 years of County Rec. Volleyball established here and there have been good turnouts for those despite the fact that most Rec. Leagues are just beginner stages anyways. It would give them something to aspire to and put forth some real effort and talent in. Heck, I can even get some sponsors to help put in a double Volleyball Court at the Rec. Center – shouldn’t be an issue!!!  I thought.

Sure the cost would still be there but isn’t this what we have been talking about for so long – our family credo – “If you want to change the world – start in your own back yard”!  I told Sandy what I wanted to do and she did the Wifely thing and said – “No – you would not get the support from the families in this rural area for such a costly undertaking”.  We happen to live in one of the poorest counties in North Carolina by the way. I understand all of this but our children in this county deserve something fun and worth while to invest their time in and the Parents (at least the ones who are involved with what their children are doing) will support their dreams and ambitions – Just my opinion.


So off I go …………………

Step one – send out “feelers” for those who would be interested in creating and joining a Travel Volleyball Club.

Step two – Get the Sponsors and the Funding for the Equipment.

Step three – Duuuhhhhhhhh…………………………….

Ok so maybe I should give this some more thought and come up with a really good plan of action. Hey – wait – organize a “Call to Action”! I need more people involved – I need more thoughts on this and I need my “Wife” to help guide me  J  Hmmmmm     (Oh how she is going to love this………..). I will let you know how that turns out later  LOL.





A new post in response to today’s one-word prompt. 05/05/2017

Today the topic for the one word prompt is Lifestyle. I don’t usually chime in on these by writing but today I felt that the stars lined up just right and I had an inspiration.

Today marks the 4th week of my full-time Thrive Journey. For those of you who are not aware of what Thrive or Le-Vel is, let me just say this. It is an “all Natural, Plant Based Pure Clean Energy supplement” and whole nutrition that your body desperately needs! Plain and simple.

No this is not a plug for Le-Vel or Thrive but these products along with my decision to slightly modify my eating habits and carb intake has resulted in a marked weight reduction by 30 pounds in 6 weeks. So to say the least – this is my official notice to myself of my Lifestyle change.

All my life I have struggled with my weight. (One of the many traits inherited from my Mothers’ side of the family), I have always joked that “I came into this world Fat, Dumb and Happy and that’s the way I’m going out” but I am starting to have second thoughts on that. Not saying that I don’t carry my weight well but I am not sloppy looking either. Looking back at my life as a whole, there has always been so much that I have missed out on because I had always been very self-conscious about my weight and never wanted to put myself out there in such a position where it would be noticed more than what it already was. Only fluffy heavier people know what I am talking about – lol The Struggle is real!!!

So over the past few weeks, I have noticed my energy level skyrocket, which in turn makes me more active, (I could always talk myself out of doing something for one reason or another). I found myself making healthier choices and my focus was intense. I actually have a sharper, clearer minded view of my life and what I want to accomplish. My family has also noticed a significant change in my physical and emotional appearance. I have never been one to weigh myself and I don’t think I want to start either. But I will say that I have noticed that my clothes are not fitting anymore. I have gone down in sizes and have had to start wearing a belt all the time now. So my Lifestyle has changed and I really feel good about where it is headed. Looking forward to many more days of these little changes that make up the big picture.

A New Experience……




So I have to start this post by saying it takes a lot to impress me. After all I have seen and done in my life – I know failure and disappointment but I also know success and achievement.

Back in October of last year, I was introduced to a product line of Supplements by a great friend of mine Kristen from all the way over in Pennsylvania. Her and her Husband had been involved with this product for a few years and they truly believe in these products.  So as with any new product that has potential I was skeptical. I had asked all of the usual suspect questions of Who, What, Where, When, Why and How and I got all of my questions answered but they added this….. What have you got to lose? Here, I have a sample for you at no cost – try it and let me know what you think. That’s It! That’s all I got – No pressure, no sales pitches, just honest opinions on what it had done for them.

Now comes my turn – What I did was take a capsule, drink a protein shake for breakfast and I put on a patch – that’s it. My energy level went up and I had no hunger issues most of the day until that evening. By the end of the day, I looked back and realized actually how much I had gotten done throughout my day. I didn’t get a buzz nor did I feel like I was jumping out of my skin with energy but I felt energized and just overall felt really good. Over the course of that time as each day went on. I felt incredible – energized and focused. I actually had some mental clarity and I was truly focused. I did not need to take naps or even get sleepy throughout the day. When nighttime came, I really didn’t want to go to bed but I knew I needed some sleep so I went to bed about 11pm. I woke up the next morning at 6am with energy and I felt very well rested – something that I had not felt in a long time.

WellbeingOk, so I had a couple of good days, that’s not uncommon I thought and said let me continue this and see how it goes. As it turns out, it went great. I had full-time energy, I was able to maintain my appetite and my legs were not as swollen and tired feeling. Now, most people who know me know that I have bad knees and ankles, (all my years running after the Bad Guys I guess)

Cop Chasing

but I have been taking high level pain medications and anti-inflammatories for quite some time now – years  in fact. I have been going to Pain Management to help with the pain and I am scheduled to have double knee replacement in the near future.

As indicated by their websiteThis product starts with three (3) simple steps to start your day:

First there is the Capsules – formulated for everybody – it is a premium grade formula of Vitamins, Minerals, Plant Extracts, Anti-oxidants, Enzymes, probiotics, and Amino Acids. It helps you with weight management, cognitive performance, and supports healthy joint function. It also calms general discomfort, and provides antioxidant support, lean muscle support, digestive & immune support.

Next is the meal replacement shake – This mix was perfectly designed to complement the Capsules and the Patch. The blend of Vitamins, Minerals, Plant Extracts, Anti-oxidants, Enzymes, Probiotics, and Amino Acids is the first and only Ultra-Premium Mix ever developed. This helps you to develop lean muscle support, weight management and acts as a meal replacement plus they are also Gluten Free (I tried one shake in the morning and one for lunch. Then I had a regular dinner meal).

Finally, there is the Patch. It is a technology driven breakthrough in Health, Wellness, and Weight Management. This type of delivery system is the first of its kind and was designed to infuse the skin with their unique, premium grade formula different from the Capsules or the Shake. Taken in conjunction the Patch promotes clean and healthy weight management and an overall healthy lifestyle. People following this plan will experience premium results, unrivaled in regards to Weight Management, Health, Wellness, and Fitness. This Patch helps you with weight management, mental acuity, and supports appetite management and it also supports energy & circulation and increased bioavailability.

That’s all you have to do each and every day – One capsule in the morning, followed by your morning shake and put your patch on – trust me, it’s that easy.

I have given it the true honest test and I have to say that I am truly impressed. So much so that I have become a promoter and really believe in the benefits of these products. It’s all natural and healthy for you too. It’s not a weight loss miracle, nor is it a cure or medicine for any ailments or diseases. It is simply all natural healthy ingredients that your body and mind needs on a daily basis which causes everything to work at a peak Performance.


I have all of the information that you need for these products so you won’t have to rely solely on my thoughts and opinions. I can direct you to Facebook, YouTube and the company website where you can find everything that you want to know about these great products. Plus I will encourage you to talk to other people who have tried these products and get their opinions for yourself. You will not be disappointed.

I wrote this article to share and explain my Experience – my individual results – and my personal feelings. Now I have written all of that to say this – What have you got to lose? Just try the product and give it your honest opinion and see for yourself what it can do for you. If you are interested – I can help you get started.

Oh and by the way over the past 6 weeks, I have lost a total of 26 pounds.


Rebuilding my Dodge Truck

Rebuilding my Dodge Truck…..

red ram

When I was a young kid, my Dad by trade, was a Trucker.  Now he wasn’t your ordinary truck driver, he was the ultimate truck driver – (or at least I thought he was). Dad worked his own loads, tarped, loaded, strapped, stabilized, drove and even at times unloaded his own trucks. He was also his own diesel mechanic.  His mind was like a living Road Atlas and I vividly remember him planning his routes (before GPS and Cell Phones), when he would call out landmarks in other states that he would need to turn by or remembering certain tunnels and overpasses that were too short for his loads.  Driving long haul he was fortunate to visit many new and interesting places and during the summer months I would ride along with him for a week or two before school started back. Learning to talk on the CB Radio and giving other passing truck drivers, a certain nod and wave that only Truckers knew how to do. It was definitively an experience that I will never forget.

Now what does all of this have to do with rebuilding my dodge truck you might ask? Well…….

I can remember days when Dad was home on the weekends cleaning his truck and doing routine preventative maintenance – he would always try to get me involved in working on something.  As a teenager, all I wanted to do on his Big Rig besides drive the darn thing was maybe install a new stereo and speakers in there for him. After all, if you’re going to listen to Bluegrass music, you might as well be playing it through quality equipment!

diesel mechanic2

When things would break, Dad would always rebuild or replace his own engines, exterior pieces, interior pieces and he was even an accomplished welder – a Jack-of-all-trades it seemed and at any given time, he would have me washing parts with gasoline and a wire brush.  Now don’t get me wrong, I loved my Dad and loved spending time with him but I hated getting greasy and doing mechanic work. I would often run and hide at the mention of the word. So needless to say I never really caught on to the whole working on engines and being a mechanic thing.  Dad retired in 2002 after a million miles and 35+ years on the road only to pass away in 2007 at the age of 70. He lived his passion and was a Trucker till the end.

Working Man's Hands

Now, 10 years later I find myself on the cusp of a new adventure. The same year that my Dad passed away, I had purchased a 2004 Dodge Ram 1500 Quad Cab with a 4.7L engine with 38,000 miles – I loved the new look of these Dodge Trucks and I planned on keeping this one forever. I have always been a huge Mopar fan and with the help of my Wife and her Father who had just passed away as well, we purchased this truck. I have had this truck for over 10 years now and have well over 215,000 miles on her. I can tell she is getting a little weak and I am noticing some wear and tear on the engine and drivetrain.  My Wife has tried to talk me into trading my truck in on something newer and more reliable since it is paid for but I just can’t seem to bring myself to let her go.

In High School I took Woodworking and Carpentry, all four years and became quit good at it, although as it turns out, I would never do this as a profession, it was definitely my hobby – I loved working with wood and building things.  But after all of my youth spent running from being any type of mechanic, something in me has clicked. I am now contemplating, and heck – even looking forward to, rebuilding my own engine.

My oldest brother owns a towing company and I was lucky enough to score a 2004 dodge ram from him that was wrecked in the front and needed some engine work. I bought the whole entire truck from him for $500.00 cash to pay off the tow bill. Thanks Brother! So now I will soon begin my adventure of rebuilding my entire engine from the ground up just like my Dad would have done. (except that I have a safety net – I have a Master Mechanic on standby when I have questions or problems). Thanks Dave!!!

Funny how things come full circle…….


The Krail Legacy – A letter to the youngest generation of the Krail family……….

The Krail Legacy – A letter to the youngest generation of the Krail family……….


What started out as a chance meeting between teacher and parent and then what transpired from that became a small town local friendship. We learned more about that gifted teacher, that friend, in such a short time and what clearly comes to mind is a Passion for others. We learned that life is short and in that short life, we must live – and love – to the fullest. Not only was he a Teacher, but he was a Friend. Thanks Dave!

Shortly thereafter, what we thought was a sudden and unexpected tragedy, was soon found to be a selfless act of trying to protect others and not wanting to burden them with his impending suffering. Through great sadness and uncertainty, we were thrust into a family’s anguish, and emotional turmoil. As Christians and as a friend to Dave, we stepped up and provided anything and everything that we could do to ease the pain and help out in those trying times. That is where this story takes a wonderful and amazing turn – We met the Krail Family. The Mother, the Father, the brothers and sisters were all devastated at what had happened but even in those sad times, there was a bright light that seemed to shine through.  We were there when they came to take him back home, we were there when they said “farewell”, we were there for the late night phone calls, and we were there to discuss the details and the sharing of memories. We were there to share with the family our side of the story and what an impact that the “Teacher” had on his “students”.

After a very short period of time, we became more embedded into the Krail Family, and we learned just where that Teacher had received his gift. As an outsider looking in – One of the first things that I immediately noticed about the Krails is the family bond. Sure every family has its arguments, its disappointments and bumps in the road but one thing that always remained – that Family Bond of Love.

We learned of the childhood memories and stories depicting the simple acts of kindness, the constant sharing, the competiveness – striving for greatness, the eternal love and forever companionship that this family had for each other as well as for the ones that were fortunate enough to share in this time and experience. Now I am not trying to sugar coat any of this and like I said before, every family has its issues but in the grand scheme of things, you would have to admit, that it truly has been a blessing to be a part of such a wonderful family.

We have been able to look at pictures and hear stories of the family just doing simple ordinary family stuff, we have had the chance to be a part of and make memories with some of you as well. We have watched the sadness and pain and we have seen honor, pride and integrity shine through. We have also learned that through loss, there can be a sense of achievement. There can be a strength that comes from that type of loss. I am a firm believer that “What doesn’t kill you, will make you stronger”.

Looking at the big picture, we really didn’t “lose” anything – we received a great blessing instead. We all know that our time on this earth is limited and we never really know just how long we have here. We must concentrate on what we have, not what we wish we had. Everything has its season. Everything and everybody has its own time. We must make the best of the time that we have. Live Strong, Love Freely, and forgive often.

So to the youngest generation of the Krail Family, my greatest wish for you is to remember where it all started. Remember the Family Bond, the Love and the compassion for one another. You come from greatness and to greatness you will ascend – not just in life but through living. There is truly nothing that you cannot achieve if you simply follow through.

The legacy continues…………………….with you!