Surprised by what you didn't know about Keto

It’s counterintuitive but true, a high fat diet can help on weight loss, I’ve lost over 50 pounds eating as much as I want, Tammy has lost 45 pounds, and we do not count calories or practice portion control, and most of our calories come from fat.  It’s called the keto diet.  Pictured above is one of our favorite dishes we enjoy at home, Greek flaming cheese, saganaki.  Cheese is very keto!

I go through almost two sticks of butter every week just in my coffee. “Bulletproof coffee” is where you put butter and coconut oil in your coffee, and it sets the tone for the day.  Your body learns to shed fat and burn fat instead of storing fat and burning carbs or sugar.  

Most people think the Keto diet is about losing weight, and they think the diet is relatively new.  Ketogenic, a diet that burns ketone acids from the liver instead of sugars and carbs, was originally designed in 1920 by Dr Wilder at the Mayo clinic to help with epilepsy.  When people fast their seizures typically stop, so the keto diet mimics fasting.

Tammy wanted to start the diet years before I did, I didn’t think I could give up potatoes, pasta, or bread.   I’m glad we began this diet and I intend on staying on it for life. Why you might ask…

We began in March 2023, and since then as I have said I we’ve lost a lot of weight but I didn't start the keto regimen to lose weight, I did it for my mental health.  I had come to terms with my depression and my struggles with suicide and accepted that I would end my life, the struggle was so great and I had tried counseling and several mediations,  none of which helped me.  I felt the only relief would be to end it all.  

Then, I stumbled on a paragraph in a book on the brain that discussed the potential for the keto diet to help with depression and anxiety.  And I gave it a shot.

The keto diet has helped my mental health and it has resulted in greater mental clarity.  I used to experience a lot of brain fog and fatigue, the keto diet has transformed my brain quite a bit.  

In the two years running on being on this diet, my body and brain has changed.  No, there are no silver bullets for depression, and while I have greatly improved I occasionally have setbacks.  I went from considering suicide a few times a day, to then a few times a week, then to even further periods of time.  Overall my mental health is much improved, and I know it’s due to the keto diet, if go off the diet two or three days in a row I’m a wreck.

Beyond weight loss and mental health benefits, I have been surprised to discover how the keto diet changed my metabolism.  For my entire life I have wrestled with hypoglycemia, low blood sugar and extreme blood sugar crashes.  I used to wake up hungry and eat several times a day, never really satiated.   Now, on the keto diet, I go several months without blood sugar issues and while I eat as much food as I want, my appetite has decreased and I typically only eat once a day now.

Another discovery is also the strangest one of keto, I used to have gas all the time, I farted like crazy.  Since we started the keto, I hardly ever have gas.

Bacon wrapped meatloaf 

Stanford university has published studies on the effects of the keto diet indicating it helps with diabetes, mental health, schizophrenia and it might fight cancer and possibly help prevent or treat Alzheimer’s.  The hype is real whenever you hear about the benefits of the keto diet.

Without sounding melodramatic, I truly feel like the keto diet has saved my life. No one will be your health advocate, you have to decide what is best for you and decide if you want to be healthier.  The keto diet requires self-discipline, yet this diet is a proactive lifestyle choice that will improve your overall well-being, physically, mentally, and emotionally and you will experience immense benefits that are extremely rewarding and worthwhile.  So instead of waiting until your habits cause illness and disease have the fortitude and foresight to eat healthier and become healthier, this is a decision and choice that you will not regret.

Here’s a link to an article on the Stanford research:

Stanford keto-diet-mental-illness.html?fbclid=IwZXh0bgNhZW0CMTEAAR0sEzdVcSbPKX9jDIel7UE7m03Nn8r8SCB0hSFs6BSrlsJyjX55stySjyM_aem_Bm0Yy09P5st5AvjxwiDSpw

Russia inside Ukraine: why historical facts matter

Social media has made a lot of people feel like political science and statesmanship experts, I claim to be neither but I am a lover of history.  I also have an emotional stake in this since my bloodline traces to this region, my ethnicity is 29% Eastern European.   

Here's what we think we know, Russia is the aggressor and unfairly invaded the country of Ukraine three years ago, and since that time America has incrementally backed and supported the Ukrainians with funding and military aid.    

Here's what we don't know, where has the money gone, what benefits have resulted from our US assistance, and what does the future hold or what is the best path forward to resolving this?  Who is the real villain in this, is it Putin, Trump, or Zelensky?  

If that question upsets you or offends you, who is the villain, then your bias has overruled your rational thought and critical thinking abilities.  

Now, why does history matter in this war?  In 1795 Imperial Russia began to rule in Ukraine and from 1917 to around 1990-91 Ukraine was part of the Soviet Union, in other words it wasn't Russia but it was under the Russian umbrella.   Ukraine was not an independent country after 1795 and for the greater part of a century and the people we under communism.  

More accurately, when the Russian empire fell in 1917, Ukraine fell into civil war in 1918 and becomes part of the Soviet Union after the Red army invades, somewhere around 1921-22.  Germany invades the Ukraine in WW2 and slaughters around five million Ukrainians and then after WW2 The Soviets reestablish order in the Ukraine.  

The Soviets saved the Ukrainian people twice, in 1921 they suffered from a drought and famine, with a population made up of 90% peasantry they submitted to the demands of Moscow and by 1937 they were well organized began to recover just in time for WW2 to devastate them, offering the Soviets a second chance to save them.  

Ukraine has always been the "bread basket" of that region and yes history judges the Soviets for high taxes and grain quotas.  There are many atrocities that took place from confiscations, restrictions, and uprisings.  Stalin was undoubtably a ruthless dictator who mistreated all of the countries in the region.  

What most of us in the West fail to realize is that after Stalin devastated the Ukrainians, he relocated or emigrated a large Russian population into the Ukraine in 1933.  In other words a huge effort was made and resulted in massive Russification of the region.  About 80% of the elite, educated, and influential Ukrainians were either killed, they killed themselves, or they were deported in the early 1930's.   

The composition and character of the Ukrainians was forcefully altered by Stalin.  This matters today, how?  Ethnically, culturally and civically, the region became for all practical purposes more aligned with Russia.  Ideologically, linguistically, and culturally, many people in the region were essentially Russians.  Right or wrong, you decide, they were converted by the sword so to say.

In 1954 Ukraine celebrated their 300th year, read that again 300th year anniversary of reunification with Russia.  If we think we can grasp the situation of the last 3 years of Putin's invasion without acknowledging the Russian ties and the cultural assimilation of the Ukrainians, then we are foolish and shortsighted.   

For nearly 400 years Ukrainian sovereignty has been under the thumb of Moscow, and today roughly 40% of their people speak Russian as their first language.   If you think that all of Ukraine loves the west, remember throughout the cold war they were the 3rd largest nuclear warhead superpower, and they weren't aiming their missiles at Moscow.  

Here's a piece of forgotten American Ukrainian history that is relevant for today.  In 1991 after the collapse of the USSR, Pres Bush visited Ukraine and begged them to remain part of Russia, he told them it would be suicidal on their part to seek independence from Moscow...   for more perspective, America refused to assist the Ukrainians after the collapse of the USSR until they agreed to our terms on nuclear disarmament.   

So, in summary, the US Ukrainian relationships have not always been stable, the Ukrainians after the collapse of the Soviet Union became a central hub for drug trafficking and organized crime, and a large portion of the people living there are Russophiles.  I have no idea what the solution is to the current crisis, but I have fairly good grasp on what has shaped the region over the last 400 years and what I glean is that the situation is not so cut and dry as we might think.  

Tariffs & deportations: what’s actually the core problem

 Thankfully someone kicked the hornet's nest confronting our views of tariffs and deportation.  Politicising these topics only camouflages their clarity, now it’s time to actually examine our ethical standards. 

Why did much of our manufacturing and agriculture relocate in the first place?  Canadian lumber isn’t straighter than Montana’s.  We don’t buy electronics from overseas because they are higher quality, yesterday it was transistor radios, today it’s big screen TVs.  South American beef or the frozen fish from Vietnam in our grocery store isn’t better than our domestic staples.  

Our imported gadgets, garments, and gym shoes are mostly manufactured in places like China, India, or Sri Lanka by people chained to a factory floor.  We’re enabling what essentially amounts to modern-day slavery; but our conscience is sheltered from our passive dehumanization by an ocean of separation while our insatiable appetite for toys and trinkets perpetuates a practice that is less than rewarding for the workers.

Additionally, we are too important for menial labor or to allow our children to be dishwashers or enter any of the service industries, so for a generation we have basically treated our goodhearted Hispanic neighbors like indentured servants.  We don’t habitually move into Hispanic neighborhoods, we move out when they move in and “white flight” takes place.  We aren’t hiring qualified Hispanic school teachers or police officers by the droves, we aren’t partnering with them in our small businesses, electing them as the Mayor, or having them over for supper either.

The rage over tariffs/deportations is only a symptom, we need to ask ourselves what is at stake and why the uproar now?  Our addiction to material goods and cheap labor that’s beneath us has blinded us and the outcry over tariffs and deporations feels disingenuous, something feels inconsistent within our character considering that what we’ve become accustomed to is now at risk of becoming inconvenient.

Again, our dependence on cheap labor & goods is blinding us while overseas manufacturing facilities function as a buffering agent shielding our conscience -- where has the authentic compassion for our Hispanics, disadvantaged Asians, and the dejected citizens in America’s farmlands & Rust Belt been for the last 40 years?  The sting of tariffs and deportation means higher prices for the consumer but what if instead of freaking out about higher prices we consider the mere possibility of how the American rancher and farmer might thrive and our folks in the Rust Belt might regain their dignity and become productive and prosperous once again if these proposed tariffs and stricter immigration policies are as dangerous as they appear to be.  

Here’s what we’ve perhaps lost sight of: “You shall not oppress a hired worker who is poor and needy, whether he is one of your brothers or one of the sojourners who are in your land within your towns.” (Deut 24:14) 

Consumerism is not a Red or Blue issue between the conservatives and progressives -- sadly we are too preoccupied with our own self interests as if tariffs and immigration were simply economic/social issues instead of seeing them for what they are at their core, spiritual conditions of the heart.  More to the point, what if we evaluated our purchasing habits and stopped taking advantage of foreigners, farmers, and factory workers, because that’s exactly what we are guilty of doing independently of whichever administration happens to occupy 1600 Pennsylvania Avenue.

Originally published in the Kingsport Times News : https://www.timesnews.net/living/faith/craig-cottongim-its-time-to-examine-our-ethical-standards/article_457e694a-f533-11ef-8eea-d31641a92942.html

 

Recipe for real relationships

 

Tammy and I have been married for nearly four decades, and I believe one of the reasons our marriage is so strong is because we actually enjoy being together.  As elementary as that sounds, enjoying time with your spouse is essential for a strong, healthy, and vibrant relationship -- unfortunately too many couples miss this basic fact.   

Sadly, many couples seem distant and dissatisfied in their marriages.  One of the first questions that comes to my mind when I hear that a couple is struggling or they seem like strangers living separate lives together is how often do they cook together?  There is a powerful pleasurable transformation that relationships benefit from whenever you cook together.  

Yes we enjoy traveling together, going to a show or a host of other "fun and exciting" things couples do, but we also derive a lot of enjoyment in the mundane chores of life.  Like cooking together.  We really like to cook together; I can't recommend this enough to you.  

We like to eat at home since it's healthier and more economical, though we don't mind going out too, but going out to eat oftentimes seems disappointing when we compare the meal out to our own excellent cooking.  I think couples do need to go out on date nights, but there's more bonding that takes place in your own kitchen in my opinion; you learn more about each other and fall deeper in love over the oven than in a restaurant booth, I think.  

You share an equality as you learn together a new recipe and as you choose the menu.  As you share the workload of the prep and actual cooking, you feel closer and again experience an equality.  Cooking together provides an excellent opportunity for drawing closer to each other through more authentic one on one time.  

Tammy and I laugh together, relax, share our day, tell stories, grow closer together and communicate a lot while we are in the kitchen.  I am convinced that cooking together deepens, builds, and reenforces the foundation of your marriage.  And, together you experience the unique sense of satisfaction which accompanies the sense of accomplishment together of a well planed and well prepared tasty meal, together.   

My folks fought all the time and they were always miserable, I can't remember my parents ever cooking together.  I hope the opposite for my children and grandchildren, I hope they can't remember a time when Tammy I weren't cooking together and that they will remember us a happy couple.

If you want other parts of your relationship to sizzle instead of fizzle, I don't know all of the reasons why cooking together strengthens your relationships, but it really is a recipe for better relationships.  As you contemplate cooking together more often, I'll leave you with this, here's a recent meal we cooked together. 

Are we on the brink of an American Revolution?

 

Here's a revelation if you too woke up to the news this morning that those opposing the Trump administration are calling for a Bastille day type French revolution: Hoping a sitting president fails is like force-feeding your pilot NyQuil and quaaludes before the plane takes off.  Passive aggressive attitudes and the negative immature rantings will not move a country forward.  

This is a free country, you don't have to like the president, and everyone is free to voice their opinion.  If you don't like the direction our country is going, come up with a better plan, find positive contributions that improve the situation, be proactive with helpful actions.  

Read more history books, we don't erect statues to cowardly saboteurs for a reason.  Also for your own safety, of a heavily armed population with more firearms than citizens in our country, I feel like the folks supporting the Trump agenda are probably the majority of the ones carrying.   

Unapologetic attempt to address the attitude that ails us

I think a better title would've been "Embrace people with differing points of view" but I still see the value in my editor's choice of wording.  It's hard to get people to open up to our ideas when we closed to their ideas and closed to them.  Before I share the text of the column, below, I think many people feel subjugated and experience too much suppression when it comes to talking, which is an unsuccessful way for us as a society to bridge our differences, and if we continue to alienate ourselves from those we disagree with our results will remain unsatisfactory if we ever want to grow and mature.  Enough of the rant, here is today's religion column original published in the Kingsport Times News:  

Our contemporary quandary about discussing anything remotely controversial without difficulty isn’t healthy, but it obviously isn’t new either.   As Einstein observed, “Great spirits have always encountered violent opposition from mediocre minds. The mediocre mind is incapable of understanding the man who refuses to bow blindly to conventional prejudices and chooses instead to express his opinions courageously and honestly.”

Consider how C.S. Lewis saw this dilemma, “When the whole world is running towards a cliff, he who is running in the opposite direction appears to have lost his mind.”  Contemplate George Orwell’s similar insight, “In times of universal deceit, telling the truth will be a revolutionary act.”  Perhaps Thomas Paine put it best, “He who dares not offend cannot be honest.”

Circumstances may have changed since those great thinkers were around, but sadly today Trump, Fauci, Covid vaccines & Big Pharma, transgenderism, wars in Israel and Ukraine, money, the climate & energy, and a host of other interesting & worthwhile topics are suddenly off limits because they seemingly separate us from those we care about.  Without even being forcefully censored, many of us feel coerced to remain silent for fear of rejection or retaliation.  

I’ve been in echochamber churches before and I’ve experienced shallow friendships where it’s okay to take your ball and go home when things don’t go your way.  Their unwritten creed dictated complete agreement of every doctrine, theological stance, opinion, and divergent views were intolerable, yet I’ve come to appreciate the fact that spiritually mature people go beyond simply tolerating opposing views, they invite people not to acquiesce but to think for themselves and to actually express their views openly.  How else can we grow?

Where am I coming up with these radical ideas?  This extremist position on exchanging ideas with the goal of overall personal improvement comes from Scripture:

Prov 12:15, “The way of a fool is right in his own eyes,

    but a wise man listens to advice.”

Prov 18:2, “A fool takes no pleasure in understanding,

    but only in expressing his opinion.”

Prov 27:6, “Faithful are the wounds of a friend;

    profuse are the kisses of an enemy.

Prov 27:17, “Iron sharpens iron,

    and one man sharpens another.”

Somehow we have corrupted the quality of our relationships by characterizing anyone who contradicts us as combative.  Hogwash.  True friends are vital because they care enough to disagree -- confident people refuse to allow their differences to dissolve their bonds of community.  

Shutting down and devaluing differing points of view lacks integrity, lowers the standard of authentic friendships, corrodes community, and it weakens us intellectually, emotionally, and spiritually.  Biblical relationships value debate and dialogue -- just because someone disagrees with you it doesn't mean they have attacked or victimized you nor are they inherently evil.  We gain little by prohibiting differences of opinions and surrounding ourselves with people who only reinforce every opinion we have.  

Courageous relationships are risky -- sharing your thoughts requires vulnerability but mature people know how to disagree with others without feeling the need to demonize them.  It is okay to disagree with or dislike the content of what someone says but it is immature to dislike & distance yourself from them just for what they think. 

The powerful gift of the pencil

Not all pencils are created equal, and now I'm pickier than ever when it comes to my pencil of choice.  Why?  Our youngest son has forever ruined me when it comes to pencils.  

Whenever I write, it helps my creativity and thought process when I first write by hand and then type on my laptop.  I typically hand write my first drafts with paper and pencil.  I've always been a Ticonderoga pencil fan, and as bougie/bougee as it sounds, there's something to be said for the texture and the feel of writing in pencil on Moleskine paper.  I know it sounds geeky, nerdy, weird, but trust me it is true.

Since Klay already knew of my writing preferences and methods, he gifted me with a nice 2025 Moleskine planner and a set of Blackwing pencils.

Blackwing pencils collaborated with Moleskine, and it is pure tactile delight merging the two to write.  After a week or so of writing with the Blackwings, Tammy found they had their own line of pencil sharpeners and she surprised me with one.  I didn't even know about Blackwing a month ago, and now I have their complete set.  

Knowing your family/loved ones well enough to know what gifts to give them is a blessing in itself, like a recent gift our oldest gave us of a birdfeeder with a camera in it -- in our old age Tammy and I love to sit and watch the wild birds eat...  It might be a gift of your favorite beverage, or a gift card to your go-to restaurant, or a simple tee shirt or even a useful tool.  The value in the gift is the joy it brings and significance it holds for the receiver, not the price tag.

Yes, this all sounds a dorky as it can be enjoying pencils and paper and such, but it is the "little things in life" that sometimes make the best gifts.  Tammy is a gift-giver, it is her love language and she has passed this on to our four sons, because of her influence our boys are kind, generous, and thoughtful.