Sammy

Por muchos años yo decía que iba a escribir una novela, y por fin comencé a escribirla aproximadamente en 2002. Pero escribí solo un parte de la novela en 2002, paré de escribir despues de unos meses.

Creo que en 2004 cuando llegamos en Utah, comencé otra vez de escribir, pero otra vez paré este proyecto. La verdad es que yo comenzaría escribir de vez en cuando, y yo pararía de escribir cada vez.

Por fin en verano de 2012 mi esposa y yo decidimos a mudarnos a Arizona, y encontré trabajo en Arizona antes de que mi esposa pudiera mudarse; ella tuvo que quedarse en Utah un mes más que yo, por lo tanto yo estaba viviendo solo en Arizona y tenía mucho tiempo libre. A consecuencia decidí a dedicarme a escribir dos capítulos cada día por un mes para terminar mi novela – los capítulos son cortos – y la terminé y publicar el 22 de octubre de 2012.

Mi novela, que se llama “Sammy” es la historia de un hombre afroamericano (Sammy) junto con el policía blanco y corrupto que trató de destruir la esperanza de Sammy. Se puede comprarla aquí, http://www.amazon.com/dp/B009V7FHGK

Keith

Words – Las Palabras

Be a person that says very little.

Be aware that many people say too much, and they say many things that are critical and unloving.

When other people are speaking, listen carefully.

When you do speak, say many things that are helpful and loving.

Words can manifest miracles, so by the power of the One manifest some miracles today.

Sea una persona que dice muy poco.

Tenga en cuenta que muchas personas hablan demasiado, y ellos dicen muchas cosas que son críticos y sin amor.

Cuando otras personas están hablando, escucha con atención.

Cuando hablas, diga muchas cosas que son útiles y amorosa.

Las palabras pueden manifestar los milagros, así que a través del poder del Uno manifiesta algunos milagros hoy.

Make a Better World – Crear un Mundo Mejor

El español está por debajo.

I know that I can learn something from every person that I meet, and that I can share something with every person that I meet. So I am looking for people who want to learn from other people, and who want to share with other people opportunities, education, cooperation, and service.

I am a U.S.citizen by birth and I am proud of my country, and I admit that my country has taken too much from our neighbors to the South, so I feel it is time for my country to give more to Central and South America than is received.

I have no interest in building an organization that feels superior to the people that are helped. This is about people helping people, and it is an open project with endless possibilities.

I am an English Teacher and a Spanish Learner that loves to travel, and I have business and marketing experience that I would like to apply for the benefit of my neighbors to the South, especially for the benefit of the people who are not part of the richest 20% that control 90% of the wealth. Here is a link to my “Offer of Talent,” https://docs.google.com/spreadsheet/ccc?key=0AhBGSjKYBtmEdFoyT21fMnBSOVJteFZhaTh2ZHRYbEE&usp=sharing, and I invite you to add your offer to this document which anyone on the internet can edit and support through an offer.

The organization that I am building is not currently funded, and so we cannot employ people or pay organizations to help us. All that we have to offer right now is time, talent, tourism, and a willingness to make a better world.

Keith

Sé que puedo aprender algo de cada persona que me encuentro, y que puedo compartir algo con cada persona que me encuentro. Así que estoy buscando para las personas que quieran aprender de otras personas, y que quieran compartir con otras personas oportunidades, educación, cooperación, y servicio.

Yo soy un ciudadano de los EE. UU. por nacimiento y estoy orgulloso de mi país, y tengo que admitir que mi país ha tomado mucho de nuestros vecinos del sur, por lo tanto siento que es el momento para que mi país peuda dar más a América Central y América del Sur de lo que se recibe.

No tengo ningún interés en la creación de una organización que se siente superior a las personas que reciben ayuda. Esto es acerca de la gente ayudando a la gente, y es un proyecto abierto con un sinfín de posibilidades.

Soy profesor de inglés y un estudiante de español y me encanta viajar, y tengo experiencia en los negocios y de mercadeo que me gustaría aplicar para el beneficio de mis vecinos del sur, sobre todo para el beneficio de las personas que no son parte de la 20% más rico que controlan el 90% de la riqueza . Aquí hay un enlace a mi “Oferta de Talento,” https://docs.google.com/spreadsheet/ccc?key=0AhBGSjKYBtmEdFoyT21fMnBSOVJteFZhaTh2ZHRYbEE&usp=sharing, y le invito a usted agregue su oferta a este documento que cualquier persona puede editar y apoyar a través de una oferta.

La organización que estoy creando no se financia en la actualidad, por lo tanto no se puede emplear a personas ni pagar organizaciones para ayudarnos. Todos lo que podemos ofrecer ahora mismo son tiempo, talento, turismo, y la voluntad de crear un mundo mejor.

Keith

La Injusta Distribución de la Riqueza

Podría ser que estamos en los últimos días de existencia y toda humanidad se está convirtiendo en personas malas, y que la humanidad irá de peor a lo peor. Pero no lo creo. Por otra parte, creo que la humanidad se está convirtiendo en personas buenas, poco a poco, y que tenemos un futuro brillante.

Primero, la mayoria de los problemas en sociedad y en humanida en general solo son percepciones, no es la verdad. Los medios de comunicación han hecho una histeria en el mundo, y enfocan en cosas malas. Entonces, desafortunadamente creemos en las noticias malas y creemos que la humanida siguen en el paseo más y más hacia el infierno. Sin embargo, la verdad es que por cada cosa mala que ha hecho en el mundo hay miles de cosas buenas que se han hecho … y no reportero quiere informamos de estas cosas porque noticias buenas no venden periódicos.

Otra cosa es que sí hay problema en sociedad, y el problema es que hay pocos que tienen la gran parte del dinero y oportunidad y influencia en el mundo, y hay muchos que no tienen casi nada.

Por ejemplo, en los Estados Unidos la riqueza está concentrada en los pocos ricos. El 1% de los hogares tienen aproximadamente 35% de toda la riqueza, y el siguiente 19% de hogares tienen aproximadamente 55%, lo que significa es que sólo el 20% de las personas controlan 90%, dejando sólo el 10% de la riqueza para el resto. Este problema es aun peor en muchos otros paises. Por lo tanto, no es una sorpresa que la grande parte de la humanid siente como los pocos ricos no son justos y deben compartir más, y en mi opinión este problema de la injusta distribución de la riqueza es principalmente lo que hace más y más deshonestidad.

Fotopala Plan

Welcome to the Fotopala Plan for improving your personal wellness. There are no secrets here – eat well, exercise, meditate, and focus on inspirational words and concepts.

EAT WELL

Eat six small meals a day for a total of 1500 calories per day.
Eliminate sugar. In the early 1800’s the average person consumed 10 grams of sugar per day, and now it is 150 grams a day. Lower your daily intake of sugar to about 30 grams. (FYI, one banana has 15 grams of sugar).
Go gluten-free. For many years I ate lots of wheat products. believing that I was eating healthfully. Unfortunately, the Big Food industry has eliminated almost all wheat varieties by replacing them with their genetically modified wheat, with the result that many people have become gluten intolerant and actually gain weight by eating wheat. Here are two books to consider reading: Wheat Belly, and the other is called Wheat-Free Worry-Free.
Eat lots of fruits and vegetables. Period.
Protein. Eat lean or non-fat protein items such as non-fat greek yogurt, non-fat cottage cheese, lean meats, and nuts such as almonds, pecans, etc.

EXERCISE

Day 1 – 45 minutes of light exercise such as walking
Day 2 – 60 minutes of intense exercise such as an aerobics class
Day 3 – 45 minutes of light exercise such as walking
Day 4 – 60 minutes of intense exercise such as an aerobics class
Day 5 – 45 minutes of light exercise such as walking
Day 6 – 60 minutes of intense exercise such as an aerobics class
Day 7 – Rest

MEDITATE

This is not so much about mantras as it is about attending to the breath. Sit comfortably, close your eyes, be aware of the present moment, and start observing each breath in and each breath out. Do this at least 15 minutes every day, and more is better.

FOCUS ON THE REALITY BEYOND INSPIRITIONAL WORDS

Obviously, you cannot get wet from the word “water” because a word only points to something or someone beyond itself, a word is merely a collection of letters, or a symbol, or a sound that points to some reality beyond itself. With that in mind, below are at list 70 inspirational words for your enjoyment … I hope that you will experience the reality beyond each word.
Be, word, believe, wellbeing, breathe, water, communicate, vegetables, create, universe, dance, stillness, drink, spirituality, eat, sky, encourage, silence, exercise, rest, feel, recreation, flow, peace, give, now, gratitude, grow, nature, help, music, hug, mindfulness, imagine, meditation, kiss, love, know, light, laugh, life, learn, language, listen, joy, live, hope, love, happiness, manifest, God, share, gap, beauty, smile, fruits, teach, freedom, think, energy, touch, earth, travel, discipline, volunteer, detachment, truth, walk, being, watch, acceptance, write, abundance.

THE FOTOPALA PLAN IN PRACTICE

The following is a detailed explanation of how I used the Fotopala Plan a few years ago to lose 17 pounds in one month, dropping from about 199 pounds to 182 pounds. After that I used the plan a few more times over several weeks to lose an additional 13 pounds in order get down to 169 pounds … thus, at the age of 53 I was able to get down to nearly the same weight I had when I was an 18 year old senior in high school who was playing basketball virtually every day. Here is the history of my past success using the Fotopala Plan:

After I completed an extensive health assessment, I was not surprised to hear that I would do well to lose at least 10 pounds. As a result, I put myself through a mini boot camp last week to see if I could lose 7 pounds in 7 days.

Is that even possible?

Several weight loss programs promise that you will lose a pound a day if you follow their program and buy their products. So when I put myself through my own self-imposed boot camp, not only was I losing a few pounds, but I was also able to evaluate the hype surrounding weight loss programs and their promise of … LOSE 1 POUND A DAY.

Each one of us consumes a certain amount of calories every day through food and drink. If the number of calories consumed equals the number of calories burned, we stay at the exact same weight. What exactly is the limit to how many calories I can consume daily if I want to stay at the same weight? How about if I want to lose weight?

The daily calorie burn is different for each person, and the exact figure is calculated based on your gender, age, height, weight, and activity level. Here is how you calculate your daily calorie burn:

Multiply your body weight by 10. This figure is called your basic metabolic rate (BMR), and it is the number of calories you would burn if you stayed in bed all day.

For example, my weight at 190 pounds multiplied by 10 equals 1900. Thus, my BMR is 1900 calories, which is the minimum amount of calories my body needs every day for basic functions such as breathing, keeping my heart beating, regulating my body temperature, etc. Multiplying your weight by 10 gives you a fairly good estimate of your BMR, but at this online BMR Calculator you can add your gender, age, height, and weight … and thus, you can calculate a more accurate BMR.

Is that it?

No, because you are not likely to stay in bed all day, and thus you burn more calories every day than your BMR.

Now, multiply your BMR by your daily activity level, and then add that amount to your BMR. Here are activity level factors:

Sedentary (sitting most of the day) – 20%
Lightly active (walking here and there; daily chores) – 35%
Moderately active (constantly moving around; daily exercise) – 40%
Very active (substantial exercise for a long time) – 50%
Extremely active (intense exercise for an extended period of time) – 60%

For example, if I was sedentary I would multiply my BMR of 1900 by the sedentary factor of 20% to get 380, and then add that amount of 380 to my BMR of 1900 to get 2280.

Woo hoo! When I am sedentary I still burn 2280 calories a day! 1900 + (1900 x 0.20) = 2280.
If I am just lightly active one day, I burn 2565 calories. 1900 + (1900 x 0.35) = 2565.
When I am moderately active, I burn 2660 calories that day. 1900 + (1900 x 0.40) = 2660.
And if I exercise heavily on a given day, I burn 2850 calories. 1900 + (1900 x 0.50) = 2850.
Finally, when I really work it, I burn 3040 calories. 1900 + (1900 x 0.60) = 3040

But wait, there’s more! Your body actually burns calories to digest food, and the number of calories burned is estimated to be 10% of your daily consumption according to your activity level. Thus, take the sum shown above based on your activity level, and multiply that amount by 10% … and then add that extra to the total. For example:

Sedentary, 2280 + (2280 x .10) = 2508 calories
Lightly active, 2565 + (2565 x .10) = 2821.5 calories
Moderately active, 2660 + (2660 x .10) = 2926 calories
Very active, 2850 + (2850 x .10) = 3135 calories
Extremely active, 3040 + (3040 x .10) = 3344 calories

This final figure is called your Total Daily Caloric Expenditure. It is a measure of how many calories a day you burn based on your gender, age, height, weight, and activity level.

So what would it take to lose 1 pound in one day?

Since a pound of body fat is equal to 3500 calories, theoretically I would have to eat nothing or very little during the day, and also be extremely active that day to achieve a Total Daily Caloric Expenditure of 3500 calories. Thus, for me to lose 1 pound a day for 7 days, I would have to eat little or nothing all week, and be extremely active through exercise every day.

Actually, I believe that I lost about 6 pounds during the week. Granted, some of it was probably the “water weight” that everyone loses at the beginning of a diet, and the scale in my house may not be precise, and/or I may not have replicated exactly the starting and ending weigh-ins (i.e. clothes worn, time of day, etc.), but even if I only lost 3 or 4 pounds, I am pleased. I can see the difference in the mirror, and I can feel the difference in the way my clothes fit.

So what’s the point? My point is that I think people can lose weight fairly quickly, and lose it in a safe manner while eating well but without having to starve. So how did I do it?

I burned a lot of calories exercising every day. On at least 3 of the days I was extremely active for over an hour by bicycling up a canyon, starting at about 4700 feet above sea level at my house and rising to slightly over 6000 feet above sea level at the end of the trail (7 miles up, 7 miles back). On every other day, my exercise was lighter … perhaps I only walked for an hour. FYI, a person my size can burn 100 calories per mile walking, or as much as 200 calories per mile running or bicycling swiftly.

Also, I ate 6 small meals every day, about every 2.5 hours to avoid feeling hungry. At each mini-meal I had a high quality low or non-fat protein source (such as non-fat yogurt, turkey jerky, non-fat cottage cheese, non-fat protein powder in a shake, etc.), some fruit, something whole-grain (whole-grain crackers, cereal, brown rice, or some healthy gluten-free item, etc.), and veggies. With each meal I drank at least 16 ounces of water in order to feel full. I had no cookies or deserts of any kind for the week, although after a long bike ride I may have had something like a 100-calorie Healthy Choice fudge bar (since protein after a good workout helps rebuild muscle).

I consumed about 250 calories at each mini-meal, so I estimate that my daily intake was no more than about 1500 calories. Like I said, I never really felt hungry during the week, for if you eat something healthy about every 2.5 hours that includes protein you will stay satiated and keep your energy level constant.

Try out the Fotopala plan and let me know how it goes. You can do it!