Welcome to "The York'52 Weight Room" --- last updated on Saturday, May 1, 2010 @ 9:00 pm EDT

York High School The York '52 Weight Room

Death Notices
Death Notices
NOTE # 1
NOTE # 2
OBITUARIES numbered 1 thru 3
OBITUARIES numbered 4 thru 7
OBITUARIES numbered 8 thru 12


"...Full Speed Ahead"

How could I have lived so long without heeding?
Heeding whom or what? you ask.
How fast headlong I was plunging toward the great abyss, of course

I coddled myself.  I turned a blind eye.  I thought I could fly.
I followed the crowd.  I let my "friends" dictate my path, thoughtlessly.
I climbed into the car with them.  The driver was drunk.

Perhaps it's not too late to arouse myself and the others.
Sound the alarm. Circle the wagons.  The enemy, "he is us".
Call for reinforcements. Prepare for the battle for my life.

By Hugh Wang 4/23/10

~~~~~~~~~~~Since April 6, 2010 Bruce left 9 lbs here in the weight room.  Anyone else care to leave some weight here? Send crow@vt.edu an e-mail
~~~~~~~~~~~Since April 15, 2010 Punky left 4.8 lbs here in the weight room.  Anyone else care to leave some weight here? "          "             "      "
~~~~~~~~~~~Since January 1, 2010 Mike (Bruce's cousin) left 32 lbs here in the weight room.  Anyone else care to leave some weight here?   "       "
~~~~~~~~~~~Since xx mm, dd, yyyy Arnold (Mike's cousin) left 24 lbs here in the weight room.  Anyone else care to leave some weight here?    "        "
This is a website for those who want to lose weight.  Basically, what follows here is what was once called the original "Weight Watchers Diet" from the early 1960's.  This is a low carbohydrate diet which can be summarized in just two words:  NO SUGAR and NO GRAINS.  Remember just those two words and you'll lose weight and live better and longer!
For those wanting more detail, the list of NO's is expanded as follows: no sugar, no grains, no bread, no rolls, no muffins, no toast, no bagels, no jam, no jelly, no honey, no dry cereal (that means no oatmeal, no cream of wheat, or any other cooked cereal), no french toast, no pancakes, no crepes, no waffles, no syrup (except as artificially sweetened), no cookies, no crackers, no fruit juices of any kind and that includes orange juice (too much fructose), no sodas (other than diet sodas that are all artificially sweetened), no alcohol, no potatoes or potato chips, no pretzels, no puddings (except for those with artificial sweetening), no bacon (too fat) and no smoked fish or meat (that means you can't eat ham).
And now for a brief discussion of the distinction between what we used to know as simply "refined sugar" and something that has since arrived on the shelves of our food stores beginning in the 1960's--- products we now know as "processed foods"--- all of which contain the most evil of all grains--- "high fructose corn syrup" or more simply, "HFCS".  The annual US production of HFCS went from 3,000 tons in 1967 to 9,227,000 tons by 2005.  Tufts University researchers report that Americans consume more calories from HFCS than any other source.  Why? Because HFCS is so much cheaper than what we know as "refined sugar."  What this breaks down to is this.  Americans have gone from eating none of this stuff in say 1960 to eating more than 63 lbs of it every year.  And why is HFCS so bad for us? Because HFCS is processed differently by our bodies than is "refined sugar."  How so? Sugar is metabolized in all our cells, whereas HFCS is metabolized only in the liver.  HFCS then "tricks" our bodies by not releasing insulin and leptin, whereas refined sugar does release these two hormones to the blood.  Consequence?  Refined sugar raises the blood sugar level in our blood and in response, our pancreas releases its insulin and our stored fat releases its leptin into our blood.  And as the leptin in our blood increases, our appetite decreases and we feel "satisfied"--- whereas HFCS does none of this.  HFCS leaves us feeling hungry and so we then eat and drink even more of these same processed food products and we gain weight and wonder why?  When our livers try processing this HFCS that we have either eaten or drank, our livers know not what it is they're trying to process, and so they simply release this HFCS into the blood stream as triglycerides--- or fat in our blood.  Triglycerides are the "belly fat" or "omental fat" as Dr. Wang describes it, that we see around our bellies as we walk by our bathroom mirrors on our way to take our showers.  We also see maybe multiple rolls of this same "omental fat" beneath our clothing every time we sit down somewhere and try to look past our bulging waist-line to see our laps.  As a nation we have gone from 15% obesity in 1970 to today where 32% of us are now obese--- plus countless others like myself, who are not yet obese...but are overweight as measured by our "body mass index" (BMI) for our individual height and weight.  My BMI is currently 27, whereas it should be 24, and so I'll have to lose 20-lbs to get my BMI to where it should be for a healthier me.
Now--- getting back to what we can and cannot eat, here's this list of LIMITED vegetables:---  There are two kinds of veggies called  LIMITED and UNLIMITED.  Among the LIMITED are the following:  corn, peas, carrots, artichokes, green beans, beets, acorn squash, parsnips, turnips, and tomatoes (because these veggies contain too many carbohydrates).  Accordingly, you may include them, but you should LIMIT them to only one serving of no more than a half-a-cup-a-day. And you may have up to 12-ounces of tomato juice or low sodium V-8 per day.  All of the other vegetables are classified as being "UNLIMITED" vegetables--- like asparagus, broccoli, cabbage (including cole-slaw made with canola oil or low-fat mayonnaise), celery, cucumbers, peppers (red, green, or yellow), lettuce (and only lo-cal, lite-salad dressings), mushrooms, radishes, rhubarb (but only when sweetened with no-cal sweetener like say Splenda), spinach, summer squash, yellow squash, and green squash.  You can eat as much as you want from this group of UNLIMITED veggies.
As for fish, you must have a minimum of 5-lunch/dinners a week of fish--- either baked or grilled, but never fried. As for beef, lamb, or pork-tenderloin, it must be lean and limited to no more than 3-lunch/dinners per week.  The rest of the week can be more fish---no limits there as to how many times a week--- or poultry (white meat chicken or turkey only) but no more than 6-lunch/dinners a week for poultry.
Eggs for breakfast or lunch only are OK, but no more than 7 eggs total per week. NOTE:  Dr. Wang suggests unlimited eggs for those with low cholesterol.  But if you don't know your cholesterol level, limit yourself to just 7 eggs total per week.  Another hint:--- when you serve yourself scrambled eggs, use two egg whites but maybe only one egg yoke.
As for cheese, you can have up to 2-ounces of hard cheese (meaning American, cheddar, muenster, provolone, swiss, or mozzarella) for lunch or up to 1-ounce at breakfast, if this cheese is your only source of protein at that particular meal.  Cottage cheese is OK too.
Skim milk or buttermilk (up to two 8-ounce glasses per day) or skim evaporated milk--- up to 1 cup (8 oz) is your daily allowance here, and coffee too is OK--- but without sugar.  Use Splenda if you must. Same with tea, either hot or iced.  16-ounces of non-fat, low-carb Yogurt may be substituted for the skim milk.
As for fruit, it must be whole fruit only--- no fruit juices and no 'processed fruit' like say canned fruit (too much fructose). Applesauce, for the 'processed fruit' that it is, also contains HFCS, so don't eat it.  Frozen fruit is OK.  And then even within this whole fruit category, the following whole fruits cannot be eaten:--- bananas, cherries, grapes, or any dried fruit.  Any other whole fruit--- including all the berries such as strawberries, cranberries, raspberries, etc.--- is acceptable.  Portions of whole fruit must be no more than 1/2 cup per serving.  Here are six portions that are each OK as a single acceptable fruit serving: 1 medium apple, 1 orange, 1/2 cantaloupe, 1/2 of a grapefruit, 1/4 of a pineapple, or a 2-inch wedge of honeydew melon.
A special word about the "no grains" rule as it relates to bread.  There is a product known as "Ezekiel Bread" that is not flour-based.  It is typically sold in the frozen food section of grocery stores, available nationwide.  "Ezekiel Bread" is OK to eat.  So for breakfast, if you want some toast for example...go ahead and pop a couple of slices of "Ezekiel Bread" into your toaster.  While butter is "out," olive oil is "in" .  Me? I cheat and use a light smearing of Land-O-Lakes lite butter with canola oil in it. 




If your objective is LOSING WEIGHT, why choose a low-carb diet of NO SUGAR and NO GRAINS?


  "For several million years, humans existed on a diet of animals and vegetation. It was only with the advent of agriculture a mere 10,000 years ago -- a fraction of a second in evolutionary time -- that humans began ingesting large amounts of sugar and starch in the form of grains (and potatoes) into their diets. Indeed, 99.99% of our genes were formed before the advent of agriculture; in biological terms, our bodies are still those of hunter-gatherers.

While the human shift to agriculture produced indisputable gains for man -- modern civilization is based on this epoch -- societies where the transition from a primarily meat/vegetation diet to one high in cereals show a reduced lifespan and stature, increases in infant mortality and infectious disease, and higher nutritional deficiencies.

Contemporary humans have not suddenly evolved mechanisms to incorporate the high carbohydrates from starch- and sugar-rich foods into their diet. In short, we are consuming far too much bread, cereal, pasta, corn (a grain, not a vegetable), rice, potatoes and 'Little Debbie' snack cakes, with very grave consequences to our health. Making matters worse, most of these carbohydrates we consume come in the form of processed food.

Any meal or snack high in carbohydrates generates a rapid rise in blood glucose. To adjust for this rise, the pancreas secretes the hormone insulin into the bloodstream, which lowers the glucose. Insulin is, though, essentially a storage hormone, evolved over those millions of years of humans prior to the agricultural age, to store the excess calories from carbohydrates in the form of fat in case of famine.

Insulin, stimulated by the excess carbohydrates in our overabundant consumption of grains, starches and sweets, is responsible for all those bulging stomachs and fat rolls in thighs and chins.

Even worse, high insulin levels suppress two other important hormones -- glucagons and growth hormones -- that are responsible for burning fat and sugar and promoting muscle development, respectively. So insulin from excess carbohydrates promotes fat, and then wards off the body's ability to lose that fat.

Excess weight and obesity lead to heart disease and a wide variety of other diseases. But the ill effect of grains and sugars does not end there. They suppress the immune system, contributing to allergies, and they are responsible for a host of digestive disorders. They contribute to depression, and their excess consumption is, in fact, associated with many of the chronic diseases in our nation, such as cancer and diabetes."

...Dr. Joseph Mercola, author of "The No-grain Diet"



~~~ Tips from me to you ~~~           

Be careful of where you go when going out to eat.

  • You've already made your last visit to "THE OLIVE GARDEN"
  • And if you go to "Panera Bread", walk right on by all those
  • pastries and forget all their sandwiches.  Order their
  • "Asian Chicken Salad" with its reduced sugar, Asian
  • sesame vinaigrette dressing--- but put a hold on the wontons.
  • Then get an apple and a tall cup of coffee and glass of water.
  • You'll be glad you did!--- for you'll walk out healthier than
  • you were when you first walked in! 

 Hey--- those eggs get a little tiring at breakfast time, so
here's an idea: 
  • Recipe for two persons: 1/2 cup of low-fat cottage cheese.
  •  1/4 tsp of cinnamon. 1/4 tsp of vanilla. 1 tbsp Splenda.  Blend
  • until smooth.  Toast your Ezekiel Bread (men get 2, women 1)
  • Spread cottage cheese mixture on the Ezekiel Bread.
  • Place Ezekiel Bread under Broiler until "warmed through"

Here's another breakfast idea:--- How about plain Greek
Yogurt topped with a mixture of cut-up, fresh strawberries
and frozen raspberries?---- This can also be used as a snack
at anytime throughout the day, perhaps substituting any
flavor, fat-free, lo-carb yogurt (less protein here than the plain
Greek Yogurt for breakfast, but it makes for a very good
snack anytime!)

Why NO FLOUR in our weight watcher's diet?
Because the human body processes flour just like it does
sugar, thereby raising the blood sugar level in our blood.
Sooo, that 3/4 cup of flour plus 1 cup of sugar in a typical
brownies recipe are both digested just as though it was
1 3/4 cup of sugar.  And that's a lot of sugar! 

Be a saavy shopper--- know what you're buying!
Meat sold in our food stores is not a "prepared food."  Right?
Neither is poultry.  WRONG! All poultry sold in food stores is
pre-soaked in salt water and even injected with salt.  Why?
Well, the soaking adds weight to the product you buy--- and
of course we buy our poultry by weight.  Next time, pick up
that package of chicken or turkey breast and read the label
for sodium content.  There'll always be some salt--- like maybe
60 mg to say 100 mg.  But watch out!--- for some of the poultry
sold in stores may contain as much as 450 mg on per-serving
basis.  4-ounces of poultry with 450 mg of sodium?--- that's
too much for anyone!

You step up to the 'Deli' section of your food store
and look over the roast beef they're selling today ---  
There's so many different brands to choose from.  Is there any
difference between them?  "Boar's Head" roast beef is the only
roast beef you should buy!  And just why is that?  Because
"Boar's Head" is low sodium and contains no spices--- so what
you get is real roast beef that actually tastes like roast beef!

Cut down the 'bulk' of your roast beef sandwich --- what
with its stack of 2-ounces of roast beef, 1-ounce slice
of lo-fat, lacy swiss cheese, a tomato slice, lettuce,
Hellman's Light Mayonaise with canola oil, and two
slices of Ezekiel 4.9 Bread .  And just how can you do that?
Take a single slice of Ezekiel Bread, toast it, then make two out
of it--- by cutting it horizontally in half.  Result? One slice of bread
becomes two very slender slices--- but just enough to hold that
delicious roast beef sandwich of yours together.

Going on a diet to lose some weight?--- Well it just seems
like one sacrifice after another.  Deprivation really, and for a
prolonged period of time.  But I've since found solace in but a
single thought--- a thought that sustains me from one day to
the next.
And that is this.  While I'm dieting--- and sticking to it, day after
day after day, I say this to myself:  "Well, through it all, one thing I
know for sure.  No matter what I eat today, I'm not going to GAIN
any weight!--- not today, and not tomorrow either, or even the
day after tomorrow!  And you can take that to the bank! No one
else NOT on a weight losing diet can make that statement. No, not

~~~ General Menu Guide for Men and Women ~~~


 Caveat:  Before committing yourself to such a regimen as this,

check with your own primary care physician or cardiologist.


  • 1 egg or 1 oz hard cheese or 2 oz of fish or 1/4 cup cottage cheese, and
  • 1 slice of Ezekiel Bread (2-slices for men)
  • 4 oz fish (canned or fresh) or lean meat or poultry or
  • 2/3 cup (6 oz) cottage cheese or 2 oz hard cheese or 2 oz hard cheese
  •  or 2 eggs, and
  • all you want from the "unlimited vegetable" list, and
  • 1 slice of Ezekiel Bread (2-slices for men)
  • 6 oz (8 oz for men) cooked lean meat or fish or poultry, and
  • 1 portion from the "limited vegetable" list, and
  • all you want from the "unlimited vegetable" list
What must be taken at some time during the day
  • A total of 3 (5 for men) whole fruits (one of them orange or grapefruit)
  • and 2 cups (16 oz skim milk or buttermilk) or 1 cup (8 oz) of evaporated
  • skim milk or 16 oz of non-fat yogurt
What may be taken at any time of the day
  • any unlimited foods, such as approved beverages, vegetables, etc. 

New products found on the shelves of supermarkets everywhere:---
Do you have any to add?                                                                                 













Thanks to Hugh Wang, M.D.

~~~ a friend of York '52~~~

for this.

 Health Bulletin
Some Nutritional Info
 C O L O R  is  G O O D !

Yesterday I went to the doctor for my yearly physical.
My blood pressure was high....My cholesterol was high....

I'd gained some weight....And I didn't feel so hot.
Sound familiar?
My doctor said eating right doesn't have to be complicated
and it would solve my physical problems.
He said: "Just think in colors. Fill your plate with bright colors. 
Try some greens, oranges, reds, maybe something yellow, etc."
So I went right home and ate an entire bowl.
And sure enough,
I felt better immediately.
I never knew eating right could be so easy !!!