How I lost 30 lbs

The weight started coming off when I stopped eating cereal every morning and switched to a healthy breakfast. I’ve kept it off for about 18 months now.

I figured out that a serious breakfast makes your whole day go better. It eliminates hunger pains and gives you the energy to face the problems that will inevitably hit at the worst possible times.


My personal favorite is unsweetened, natural oatmeal. I promise this is delicious IF it has the right things added to it! Natural oatmeal has a lot more fiber in it than processed “instant” oatmeal and doesn’t have that disgusting mush texture. You can buy it at any health food store or roll your own.

Here’s the things you can add to natural oatmeal that will take it from being merely healthy to being a real treat:

Raisins-A good source of iron and potassium.

Almonds-A great source of healthy mono-unsaturated fats, which are good for your heart, and Vitamin E. They also lower cholesterol.

Banana-Supplies tryptophan (which converts to the “feel-good” hormone serotonin), Vitamin B6, potassium and iron.

Blueberries (fresh, frozen or dried)-Loaded with antioxidants that slow the aging process, Vitamin C and Vitamin E.

Ground flaxseed-One of the “miracle foods” health advocates talk about in glowing terms. Contains alpha-linolenic acid (reduces heart disease), lowers cholesterol, reduces constipation. (Note-Flaxseed must be ground to be absorbed by your body.)

Here’s a recipe for a great oatmeal breakfast, if you need it: Start with a half cup of natural oatmeal. Add enough boiling water to submerge the oatmeal. Let set for a minute or so to let the oats soak up the water. Add 12 almonds, 20 raisins or a small banana (sliced) and one tablespoon of ground flaxseed. Add skim milk or yogurt to taste and enjoy!

I promise you won’t miss the brown sugar!


I like fresh eggs. It makes a big difference in flavor and healthfulness when the eggs were laid yesterday. For years, we raised our own chickens using a Chicken Tractor, but now our Amish neighbor sells eggs so we just buy them fresh.

Eggs have gotten an unfair reputation as being unhealthy. Most scientists believe that high cholesterol is caused by a high fat diet, not by healthy, natural foods (like eggs) that contain cholesterol. Click here for helpful information on this from the Mayo Clinic. Eggs are a great source of protein. And, they won’t leave you feeling empty by 11:00 am like cereal does.

We’ve even found that you don’t need salt if they’re made right!

For us, healthy eggs start by being cooked in a cast iron skillet. Click here to see our USA-made skillets. There’s an age old saying that, “Everything tastes better when it’s cooked in cast iron.”

To help reduce sticking, we often use coconut oil. This is a heart-healthy unsaturated fat that doesn’t deteriorate when heated. It tastes good, too!

Then we add half a teaspoon of basil and a sliver of white cheddar cheese. You can add fresh ground pepper to taste.

Here’s the important thing!

Not only did I lose 30 lbs and keep it off. I also lowered by blood pressure from what the doctor told me was “pre-hypertensive” (approaching the danger zone) to a very healthy 110 over 75.

Many things contributed to this, including a diet of more natural, less processed foods and exercise every other day or so. I made a commitment not to make any changes to my diet that weren’t realistic and that I couldn’t live with in the long run. This meant the weight came off slowly. But, it stayed off.

And, it all started with eating a “serious breakfast” every day.

Galen Lehman

0 0 votes
Article Rating
Notify of

Inline Feedbacks
View all comments
Sarah Nussbaum
14 years ago

This is inspiring! I’m wondering what kind(s) of cereal you used to eat for breakfast. I’m a Cheerios fan (and I usually add raisins to it), but now I’m thinking I should be eating oatmeal and eggs every day…

14 years ago

I beg to differ about the Coconut oil – it is a *very* saturated fat. Mayo Clinic is not enthusiastic about Coconut Oil and health:

You might be better off using olive oil, which is unsaturated, and shown to actively reduce the risk of heart disease:

Blackberry Blossom Farmer
Blackberry Blossom Farmer
14 years ago

Coconut oil is the best oil for your body provided it’s not hydrogenated. Second is olive. There’s a whole lot of wonderful factual information with the studies to back it up on I also started using coconut oil and have regulated my thyroid and lowered my cholesterol by doing this one simple step. Good for you Galen and your weight management is admirable! Also, thanks for sharing your “real life” success story.

14 years ago

I agree about coconut being healthful. Have you tried steel cut oats? Even more healthful than rolled and lower on the glycemic index, but take longer to cook. Pre-soak the night before to reduce cooking time.

Share lehman's

also by this author


Lehman’s loves to help folks lead a simpler life.  Submit your email address below, and we’ll send new recipes, simple living tips, and announcements to you.

Follow Us

people also enjoyed reading