14 Days of Feel Good Living Day 3

I hope everyone is making some fun plans for the weekend. You need that “play” time, so make plans and enjoy yourself. If you are bit older like some of my readers (Hi GG and Faye), enjoy that game of bridge, keep the mind going and take a nice walk. I want to let you know that the above mentioned lovely ladies are a very very young 85! A life time of positive attitude, laughter, staying active and loving their family, has them still going strong. And of course they follow Feel Good Eating 🙂

Feel Good Exercise: went for a nice hour walk after work last night. This morning I hit the gym for about 30 minutes. Free weights and some body exercises.

Feel Good Eating: some simple grilled chicken last night. Here’s an easy marinade to make a boring chicken breasts tasty. 2 large chicken breasts, 4 cloves of garlic peeled and mashed, 2 tblspoons vinegar, (any vinegar will do, I like rice vinegar), 1 tblspoon olive oil, 1 tblsp soy sauce and fresh ground pepper to taste. Let it marinate in the fridge over night. You can grill it, put in under your broiler, put it in the oven at 375 for 20 minutes, it all works. I had one large beautiful beefsteak tomato with it. This morning had 1 cup of espresso.

Feel Good Living: “In your actions, you loose sight of the vision, you lose sight of your trust in the process, and you hang around in a sense of futility.Hold the vision and trust that the Universe will acclimate to you vision. HOLD the vision and TRUST the process” EH & A

Art Devany, said it years ago. Trust the process and forget everything else. There can be no failure if you just live the process.

What do you spend a lot of time thinking about over the course of the day? Are they your dreams or your worries? Pay close attention to it.

Today there is another client lunch. It will be a Mexican restaurant. Easy to stay the course there, fajitas it will be. A bit hungry already after morning workout in fasted state. Twitter picture to follow after lunch.

Walk off into the sunset and live your life…YOUR life!

14 Days of Feel Good Living Day 2

I hope everyone  g0t a good night sleep. I’m starting to change my view point on the importance of sleep a bit, especially from an evolutionary stand point, but feel very very strongly about the importance of darkness. Give it some thought. Matt Metzgar, recently posted about it too, and I’m in full agreement.

A long time ago, my martial arts teacher gave me a little exercise to try before  falling sleep. He used to tell me to “review the day like a video tape” in my mind, and simply change all the things I didn’t like, to how I wanted them to be instead and go to sleep with those images/video tape. It’s a fascinating little tool, and I’ve read about it elsewhere, but don’t over complicate. What I just wrote are the basics and it works. Play with it sometime and see what you find for yourself.

Feel Good Living: This morning I gently swayed my body from side to side when I woke up, Gently windmilled my arms, a few body squats, all the while repeating repeating a few simple affirmations, some that go like this. “All is well in my world” “my life is working out perfectly”. Change your thoughts….change your LIFE. My wife and I are living breathing examples of it. Trust me on this.

Feel Good Eating: 1 cup of strong coffee. Since total calorie intake was on the low side yesterday (not over 1300 or so) I was in the mood for breakfast. Peel and slice 1/4 of a yukon gold potato  nice and thin (or any you have at home) and boil in a bit of water.  When you slice it nice and thin, it cooks quickly. I had bought some pre-cooked chicken meatballs at Costco. You can find a similar item in the grocery stores. Just make sure it has normal ingredients. I took 3 of those, sliced them and warmed them quickly in the pan. I then added 1 egg. Put on top of your potatoes. Like so:

Here’s a little tip to help you control your portions and appetite. SLICE ALL YOUR FOOD NICE AND THIN AND IN SMALL PIECES. This makes your plate look nice and full. At times you will not believe how your mind plays tricks on you with this approach. You will actually catch yourself thinking “this is too much food”. Chris at Conditioning Research had a post on recently that makes a lot of  sense if you apply the approach.

Feel Good Exercise: Had to be at work early, so my activity for the day will be after work. A nice long walk with some body weight exercises mixed in. Do what’s right for you. Jump up a few times during your walk, or walk really fast for 30 seconds a few times with rest in between. Find enjoyment in some type of movement. What’s right for you is “right for YOU”.

How did you make out on your first day?

Think thoughts that make you happy…

NOT Whole 30, but 14 Days of Feel Good Living

If perhaps you need a little extra motivation, or you want to simply get reminded to stick to your guns on Feel Good Eating, Feel Good Exercise and Feel Good Living, tune in and stay with me for the next 14 days. FeelGoodEating, will be your “Feel Good Living”partner. 

Very simply, I will share my days with you for the next 14 days. Daily meal updates, activity ideas and workout insights. A gym is not needed, nor is access to a Whole Foods type market. Together we are going to eat real food, move our bodies and think thoughts that make us happy. Follow me on Twitter if you don’t already (I don’t do Facebook nor will I, sorry)

Let me know in the comments if you are planning on following along, or if there’s anything in particular you are looking for, or experience I can share that has worked for me.

It’s summer time, get outside. Enjoy your local natural scenery

You might not have a beach or a gorgeous sunset to look at, but get to your local park, or walking trail. Get outside and connect with where you live. I’ve lived here almost 12 years and do you know HOW many people I know, that have lived here for as long and longer, that NEVER go to the beach? It’s easy to get caught up in the day to day. Don’t let it happen to you, get outside and enjoy where you live. My internet friend Chris, who just lost his Dad, posted some incredible pictures of his local natural beauty. Take a look . Make the effort, get out and enjoy.

Thanks to my beautiful wife, dream partner and best friend in the world

I’m coming around to enjoying the “zen” of exercise. Let go of the competition and enjoy yourself. There will always be people faster, stronger, fitter, more flexible, skinnier, prettier etc etc. DROP those thoughts. Forget about “winning” and start living!

I will keep the FeelGoodEating recipes super simple these next 14 days. Just follow along and add/drop what doesn’t work for you ok? I have a profesional life that does require me to go out to lunch or meet with clients, I will show you how to keep it real eating wise in those situations too. 

Here’s how the Monday started.

Feel Good Living; Woke up early and read about 5 minutes of an “inspirational book”. Choose what inspires YOU, but try and find a “message” that you can hold on to for the day.

Feel Good Eating; 1cup of strong coffee

Feel Good Exercise; about 35 minutes of some pulling and pushing weights and a few body exercises. (if you want specifics, just hit me up in the comments) Moved the body between 7:30 and 8:15 am.

Look for the Twitter updates over the course of the day. Some simple tips for other chair bound workers like myself to keep the right attitude, the blood flowing and assist with productivity.

I look forward to our next 14 days together.

“Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.” Desiderata Poem

Happy Memorial Day

I know I’ve said it before, but it’s worth repeating often.

Thanks to so many brave very young men, I’m here today. I used to to think, that what many young soldiers saw in World war 2, would not occur anymore. Sadly, it occurs daily so many years later. Having never served, I salute you ALL. Your bravery is amazing to me.

Let’s eat.

Sorry for the lousy phone pic, but it sure was tasty.

Flap steak with Boursin cheese. Simply and liberally spread boursin cheese all over one side of the flap steak, slice 2 scallions and sprinkle. Next take two, about 2×2 inch slices of bell pepper. A few wooden tooth picks and roll/fold the flap steak. Put the pieces of pepper at the ends as “door stops” so the cheese doesn’t run out. Use the tooth picks to fasten the ends together and secure.

Get your grill HOT, with two cooking areas. One with fire one with out. Sear the steak on both sides, and then transfer to the indirect heat side and close the lid of your grill.  To go with it, I made fresh spinach and sliced tomato, quickly sauteed in a pan with also some boursin cheese. Just add 1 table spoon of boursin cheese in a warm pan, add 1 diced tomato and 2-3 large handfuls of spinach. Stir, wilt and serve. VERY very good I must say.


Simple Paleo Dinner and My Wife

Simple paleo dinner packed with flavor and goodness.

8 Organic boneless skinless chicken thighs. 2 tblspoons balsamic glaze, 2 tblspoons olive oil. (I used a chipotle infused one, you can add a bit of hot sauce for the same effect). Let them marinate for a few hours.

3 orange slices drizzled with a bit of balsamic glaze. Served on a bed of organic baby spinach and sprinkled with scallion. If you are not making your own balsamic glaze (I didn’t), be careful and read your labels when you buy it in the store. A lot of brands are just corn syrup/sugar etc with a bit of balsamic. Get the pure stuff.  Easy, simple and wonderful contrast of flavors.

I love my wife.

and I love saying that.

Love like crazy, smile a lot, be nice and enjoy every second!


Many years ago I was introduced to natto in a really good sushi restaurant.

I fell in love with it’s taste right away. I believe it’s a love it or hate it kind of thing….even for native Japanese. I had one Japanese gentlemen sit next to me once who said… you’re alright if you eat natto. He also told me that he believed it was one of the healthiest foods you could eat. This was in the early 90’s and there were no ‘nattokinase” supplements yet.

So I guess the research is out, and natto indeed has one if not the largest concentrations of vitamin K2. There’s a lot of info on natto now. Check it out.

The ultimate evidence for me is how it makes me feel. I always have a real sense of well being after I eat it. Just like really good broth makes me feel.

I don’t think soybeans are too be consumed on a regular basis…some might disagree. I do believe fermented soybeans like natto, can be a really beneficial addition to your Feel Good Eating diet. Try it some time and see how you like it.

This is how it comes in the package. Make sure you toss out the tiny packet of mustard and soy sauce that comes with it. That stuff is pure garbage.

Put your natto in a little bowl and stir it together. I once heard from a chef that you need to stir at least 365 times to get the true falvor out. Not sure about the legitimacy of that statement…but you do have to stir it for a while to get it all gooey. For some reason it works best when you stir with chopsticks. Below pic show it starting to get nice and stringy and gooey.

Add a tiny bit of soy sauce/tamari and mustard

Next grab yourself a sheet of toasted nori (seaweed) and cut it in half. Also cut one small strip of it about and inch wide.

Thinly slice a tiny bit of fresh scallion and sprinkle on top. Now roll it into a little hand roll and put your small pre cut strip at the bottom, that way when you take a bite, the natto won’t squeeze out the other end. Of course you can also add rice or avocado or some thin strips of cucumber.

A roll and a view 🙂

What’s your experience with Natto? Love it? Hate it?

It’s also super mixed in with some rice and scallions.

Enjoy the day and be nice.


Have you ever eaten tongue?

Delicious, easy to prepare and extremely affordable.

Where I grew up you could buy two kinds. Pickled or pickled and smoked.

I have only seen smoked here, but have not really looked for it either, so not sure if just pickled is available here. So easy to make, ready? One cow’s tongue. This is one of the grass fed “cuts” that’s really really cheap as no one seems to want it.

Put your beef tongue in a crockpot cover it with water, put the lid on and turn the heat to low. Let it do it’s thing for 10 hours. Thanks to Natalie’s comment let me clarify the last part of the preparation. The tongue is covered in a “sheath/skin” After 10 hours of simmering it’s easilt removed. You must reomve this before eating.

It’s delicious warm or cold. This is cold the next morning and you can see a tiny bit of the fat on there. A bit of mustard or horseradish pairs very very well with this.

Have you made tongue before?

“Whatever you are thinking about is literally like planning a future event. When you’re worrying, you are planning. When you’re appreciating, you are planning……what are you planning????????” A.

Gratitude & Fresh Fish

Did you know the word gratitude first came into use around 1500 a.d?

I find that oddly fascinating. (I geek out on these types of thought processes, sorry). Do you know why?

Because “GRATITUDE” is the cornerstone and one, if not the major component of all major religions. Gratitude is also part of the “secret” teachings of these major religions. Before organised religion, gratitude was part of philosophy, esoteric teachings and more.

So what was the word for it back then? I have a feeling the word was something akin to MAGIC or MIRACLE. That’s right magic and miracle.

When you assume an attitude of gratitude, life magically feels better. It’s hard for me to put into words, but lately I’m overcome with this incredible sense of gratitude.

Life doesn’t have to be complicated, we tend to make it that way. If we remain grateful and can except what it is, it seems tremendous power is bestowed upon us. It’s like we are in “alignment” with the way things are and supposed to be.

More to follow on this.

I took my kids surfing last weekend, and after some wonderful waves, delicious spills, exercise and lots of laughter, we were hungry.

Lunch was as fresh as it gets. The local tuna was coming in all morning and our early lunch consisted of plenty of  it. The kids enjoyed watching the boats come in and the crew of people quickly going to work on the fresh catch.

My surfing crew;

They did well for their first surf lessons. My son got up on his second try and his 3rd wave he rode all the way in. The girls were about 1 wave behind him.

The folks at Ron Jon Surf school do a fantastic job with kids. All the kids are good on their skateboards, so my guess is that helped them catch on quickly.

Surfing is TRULY wonderful.

Winner Winner Chicken Dinner

Do you know where that expression comes from?

Years ago in Las Vegas, a “chicken dinner” was less than 2 bucks.

So when a $2 bet was paid out, the dealers would sometimes say “winner winner chicken diner” .

I never knew that but always liked the expression and interpreted it as something cheap and good.

So even though it’s not “chicken”, I make this “winner dinner” recipe as an easy meal, especially for the kids who love it.

1 pound grass fed ground beef

1 tblsp butter

3-4 cloves of garlic

salt and pepper to taste.

1/4 cup heavy cream optional

1 jar tomato sauce. (look for store brands, they have minimal ingredients as compared to the “brands” and are cheaper.)

In a large pan saute the garlic in butter (don’t let garlic brown please, it makes it bitter) add the meat and cook until all pink is gone. Next add the sauce and let it come to desired temperature. Add salt and pepper to taste.

Optional, add 1/4 cup of heavy cream.

You can serve this over a salad, or rice or potatoes.

Here’s a shocker…I ate it over some angel hair pasta with my kids. YES PASTA. It’s been about 4 years since I had a plate of pasta.

Interestingly, about 40 minutes later I had a stuffy AND runny nose at the same time and I had trouble falling asleep…which really never happens to me.

Hope you are not getting tired of wedding pictures yet…here’s one more.

Coming up next…

“Brisket and Slaw”