“Just Do It”

For me, this Nike slogan will go down as one of the best ever.
Richard (again) had a great post, responding to an inquiry from a new reader.
Some great advice there from Richard but also from all the people leaving a comment.
The underlying theme of the advice is simple and straight forward just like the Nike quote.
You’ve got to just do it and stick with it.

I think I’ve put up some nice food porn pics over the years, but I also want to show the kind of meals that taste delicious but don’t necessarily look so appetizing.
Here’s my version of lox, eggs and onion.

2 or 3 eggs, cut up smoked salmon and onion. Boil the eggs, mash them with a fork, add some cut up smoked salmon and a little bit of onion. It’s a fantastic tasting breakfast, quick and easy to make.

Since we are all in agreement about FAGE , this is one way that I like to indulge in it. Cucumber, sea salt and fresh ground pepper.

What do you make that doesn’t look so appetizing but tastes delicious?

Nike Question…. So with the popularity of the Vibram Five Fingers and minimal foot wear, do you think Nike will be coming out with their own version? I mean the Nike Free’s have been out for a while. Will Nike come out with a type of VFF? My guess is yes.


Yogurt Dressing

Just quickly; I’m in no way associated or compensated by the product/company below.

Product review. I had told Richard at Free the Animal that I would post next time I got this.
Fage yogurt has been in the spot light lately and yours truly loves full fat Fage. It truly is better then sour cream.
But I also buy this;
This yogurt with all of it’s probiotic goodness and flavor is the go to guy/gal for dressing.
It tastes to me like an old fashioned home made yogurt. It’s a little more sour then what your used to I suspect, but you will love the complexity of the flavor. Now because it’s more “runny” it is perfectly suited for making dressings. You can find this at Whole Foods.

Cut up some scallion and cilantro, chop a little garlic, add sea salt,fresh ground pepper and a squeeze of lemon. Mix well and toss over a salad. Now drizzle a tiny bit of evoo over it once you’ve put it over your salad.
The dressing will work great with grilled chicken or lamb too.
If you keep it in the fridge for a few days the flavor will really intensify.
Have you ever tried this yogurt?

“We all posses more power and greater possibilities than we realize, visualizing is one of the greatest of these powers” GB

Quotes like these are wonderful, but I feel it makes issues more complex then they need to be.
You know what the above says? It says DREAM. We all know and can connect with the word dream, but start telling us we need to “visualize” and our silly over-analysing and adult thought process starts taking over. As kids we “dream”, as adults we “visualize”. I say keep dreaming, it will keep you young 😉 and you might just get what you want.

Grilled Vegetable Salad and Running

No picture, as the grilled vegetable salad was inhaled by the large crowd that I made this for.
But do give this one a try.

1 Red pepper, 1 yellow pepper, 1 hatch chili pepper (jalapeno or other), 2 zucchini, 2 yellow squash, 2 roma tomatoes, 1 large onion.

Char the peppers and then put them in a brown paper bag for a few minutes. This will make them sweat and it will be easy to remove the skin.

Next grill the other veggies. Helpful hint, I start grilling the onion when I first put the peppers on. The onion takes a little longer. Something else I found, grilling the onion whole vs. slicing it, keeps the onion moist and has a much better taste. I sprinkle some salt on the veggies (not the peppers) before grilling and a tiny drizzle of olive oil on the tomatoes only.

Grab yourself a nice looking serving bowl. Dice up all the veggies. Take a handful of fresh cilantro chop it up and mix that in. Now drizzle some evoo and a tiny splash of balsamic. Mix together and serve. I think you will have some happy customers when you serve this. My dad who isn’t much of a vegetable guy, had 3 servings.

Well, the family has left, it was a busy 8 days.
I was able to sneak in a few workouts but did not get in a run. But, I did play a lot. Lot’s of chasing, sprinting and wrestling with all the kids. My oldest nephew (16) is 6’4. All he wants to do is wrestle. I have to honestly say that he is very close to taking me down. Even though he was disappointed, I told him he was just a few years away from beating my ass, if he takes the time to learn about leverage……..hehehe 😉

My son who will be 11 in a few days, can not seem to get enough of running/sprinting. He is super super fast for his small and very light body. He was almost able to keep up with his tall cousin. This past Sunday we attended a soccer game at the local university. I didn’t see much of the game as he and I ran around throwing the football and kicking the soccer ball on the beautiful grass on the side field. You see, real grass is a treat for us. In Florida mostly everything is St. Augustine Grass. So when we have the opportunity to play barefoot on real grass, it makes us happy. We played hard for over an hour. When I was playing with him I realized how poor my posture is when I run/sprint.
I carry to much tension, I don’t keep my body straight and I DON’T SMILE!
As I watched my son, I noticed that 99% of the time he smiles when he runs. In the book Born to Run. The author mentions this. If you check out the pictures of the Tarahumara, they seem to be always smiling…..even after clocking 50 miles.
After looking at some pics from the weekend, I saw the one below that my daughter took of her brother running in the yard. Notice his posture, but more importantly the smile as he is running. (and he is barefoot)

Have a great day and if you’re running………SMILE!


Would have been nice of me to let you know I would be not posting for a few days right?

Sorry about that.

It’s been a hectic week to say the least and my family is visiting from Europe.
So kicking it back in South Beach, FL. and showing them around.
I don’t know if you can make out the satisfied smirk on my face behind the glasses……..
My nephews, niece and my sister and I walked off the beach, an we walked past a ” beach exercise area” of pull up bars and dip bars. We watched the tanned “hot-bods” do their thing. Then my 13 year old nephew wanted to try and asked me if I could do those dips and pull ups 😉
I walked in there with nephew and after an intial look from the “hot-bods” with an expression that read “what you want here pops?”, I busted out 15 super slow dead hang pull ups. Jumped of and did 30 dips. Not only was my nephew smiling wide…….but two of the “hot bods” shot me an approving glance and I got one thumbs up. Lunch outside under the palm trees was especially satifying.
Be back soon with some thoughts on how to stay on track when everyone around you eats SAD (ly).

Beef and Patience

The other day I bought some rib eye from the local supermarket.
The rib eye was thinly sliced. Looks pretty good right? Well, sadly these steaks SUCKED!
Why do you think that is? Is it the chemicals they use to bring out the nice red color?
The zucchini was tasty though 😉
How do you keep at it? Whether it’s your way of eating, exercising or maybe your relationships, your work. I’m slowly learning that patience is truly the magic word. You can’t become a “fat burner” over night. Give it time. You can’t be ripped and lean over night, give it time, be patient. You don’t become the C.E.O of your company after just having started with your company, be patient, work hard, keep at it and it will come. Your relationship isn’t instantly perfect, be patient it will blossom into everything you dream it to be.
“Within your weakness lies your strength, sleeping. Don’t ever give up. All things come to those who believe and exercise patience, those who can’t wait, give up too easily, and then loose everything”. SB
SMILE a lot today……

Play and Pictures

Mark Sisson has pointed it out in many posts. PLAY is a key component of working out and staying in shape. This little game cost less then 10 bucks. My son and I can PLAY this for hours. A great game where we are not trying to beat it each other, but competitive towards a common goal together. To see how many times we can keep it going. We leap, stretch, jump, crouch to rescue badly hit shots and to do whatever it takes to keep the ball in play.

It looks like my two youngest rockstars are out far in the Gulf of Mexico, but if you can make it out, you will see a large sand bank. This time of year, the sand banks are full of sand dollars.

These little sea creatures have a wonderful energy to them. The kids enjoy feeling for them with their feet and then diving down to get them. Since the sand dollars “pee” on them, you can imagine the added “yuck factor” and laughter they get from it. (I think it’s a gas they expel)

My youngest showing off her first catch.

Do you remember when you were a kid, you could laugh so hard that you could barely stand up?? Try and find that laughter again…..it’s very important I think. I was happy it was shallow, because this little rockstar could hardly stand from laughing so hard.

Two Rockstars

Anyone reading from Chicago?? Didn’t it snow there yesterday?? Ok, that was mean 😉

Anywho, back to food;
In butter saute some chicken and beef. Add fresh basil and oregano.

Toss with a salad. Romaine, red leaf, cucumber, tomato, radish and scallions.
Try this for the dressing.
EVOO, dijon mustard, fresh ground pepper and a small piece of melted drunken goat cheese.

Steak and Salad

I promised I would post a picture of the finished product. Well here it is with a nice salad.

I actually sliced the steak before grilling. With these types of cuts, you often have a thick and a thin part, so in order for it all to come out just right, it’s easier to monitor individual pieces. Thanks to the marinade this doesn’t have to cook long. Do not use much heat to cook. If it’s helpful I used a “4-5 Mississippi temperature” (I use wood charcoal most of the time if I don’t have wood)

For a different salad try this one;
Celery, endive,avocado,onion,evoo,balsamic, feta, fresh ground pepper and smoked hot paprika.
Different, refreshing and a nice contrast to the salad.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” HK

Beef Chuck Flat Iron Steak, Change and 5K update

Eating good grass fed beef doesn’t have to break the bank. If your on a budget there are really good overlooked cheaper cuts you can get. Familiarise yourself with them and ask your butcher. They usually don’t put them in the display case, but they often have them in the back.
Beef Chuck Flat Iron Steak, is one of those cheaper cuts. Much like flank steak or skirt steak with a little less marble, but more tender. Takes to marinades real well like the other 2.

Cut up some onion and garlic. Then lightly slice a little cross grid pattern on both sides of the steak. This will “hold” your marinade better. Couple of dashes of garlic powder and chili powder.
Next take a small container and mix some toasted sesame oil, tamari sauce, juice of half a lemon and a tblspoon of maple syrup. (you can leave the maple syrup out, but it will create a really nice crust when you grill it)

Mix it all together and refrigerate over night.

Will post pictures of the end result. Since I was shopping for cheaper cuts. I also bought some grass fed OXTAIL. I will share an amazing easy and delicious recipe with you tomorrow.

CHANGE; I’ve said it before, life is change. The only constant is change…..yet when things change, why do we dig our heels in so hard. Instead, try and let go, and flow with what’s happening. They say to roll with the punches, I like to say “expect the punches” they are part of life and you’ll be less surprised when they come at you and you will be able to adapt to the situation much easier. So……….just found out that due to a scheduling change with my kids, I can’t run my much anticipated 5K tomorrow. I could stomp my feat like a little kid that’s not getting his ice cream, but that doesn’t really help now does it? 😉 I quickly found out there is a 5k coming up Dec. 12th. So that will be my day. Change, accept, adapt and move on 😉

Jeff Erno just lost a cousin unexpectedly at age 42. Puts things in perspective doesn’t it?

Wishing you strength and courage Jeff, through these difficult times.

VFF’s and too much Cuban Food

I never posted a pic of my classics before. I still love the classics, but will give in and buy a pair of the sprints soon. I can honestly say they are my favorite shoes of all time……..even though my kids beg me not to wear them when we’re out together 😉
I have found that I have gotten faster with my sprints due to the VFF, my form is pretty atrocious, but I find that my upper body stays in position much better now. I attribute the enhanced speed to that factor mostly. Having played college level soccer I was pretty fast. I ran the 100 in 10.9 seconds. At only 5’7 my legs aren’t all that long you know 😉
Compare this with college level sprinters that ran it in 10 flat, it certainly wasn’t shabby. I weighed a lot less back then, I was around a 133 pounds. Now I weigh in at 168. (still the same pants size by the way) I’m curious what I would run the 100 in now. Maybe time to saunter over to the local track.
My good friend took me to one of his favorite hole in the wall Cuban places for lunch today.
They special ordered/made us some “Vaca Frita“. Basically this means fried cow 😉
Too much food, and I had to be polite and have a few mouthfuls of rice and yucca with garlic and plantains.
The best part of the rice, are the pieces of fried up pork/bacon fat you find hiding in there. Good stuff. Fried Cow, isn’t that fun to say, is flank steak that has been slow cooked with sherry and herbs and then friend on a griddle or pan to brown it and make the outside crispy. Served with onions and fresh lime that you squeeze over the onions and meat. Trust me when I tell you, this is really tasty fare. I think I made the owner feel good when I snapped a picture with my phone. I wanted to show him how much I appreciated what he had made for us…..I couldn’t show my appreciation by cleaning my plate, it was just too much food.
Don’t know if you can tell from the phone picture, but it really was a lot of food.
I ate quite a while just to get to this point 😉
Do you have a favorite cuban food?


I just love love love, how our primal/pale/ef community has grown and continues to grow.
I’ve learned so much over the last 3 and a half years.
I hope that I’ve inspired some and that my recipes ideas/guidelines are being utilised.
Personally, I’ve taken many people’s recommendations and ideas, tried them and upon trying incorporated them into my life when appropriate.
I look forward to sharing more information and that all the learning we do from each other keeps growing!

So on that note join me for some wine ;- ) Thanks to Richard’s latest post let me start with a disclaimer; in no way am I being compensated by the company in question. Thanks Richard for pointing something out that made me shake my head once again at questionable policy.

Thanks to my online bud BRYCE, who always has well thought out advice and posts, I tried this bottle of wine;

This is one delicious Pinot Noir. The store Total Wine, seems to be one of the few places you can get it. It’s their best selling bottle. My guess is that when they discovered it, they bought most of what was for sale. The cost is $9.99. It’s remarkably complex for a $10 bottle of wine. This one might be good to put away for 5 years too, although drinking it now is just as good. Thanks Bryce, you were totally right!

Here’s some Feel Good Eating Indian food. Yes that is a little poppadom you see. Made the “home made food” taste like restaurant food. The first picture didn’t have my “raita” with it, so took another one. Some yogurt with cucumber,tomato, garlic powder, cumin and cayenne.
This is a a little Vindaloo dish. I made it with turkey instead of beef or chicken. The beef takes to long to get tender for a work day and the chicken dries out to quickly.

Make it a great day!