Healthy Conversations 1, Happy New Year & Pictures

I had the great privilege of spending almost 2 hours last week with my friends Matt Metzgar and Chris Highcock on a skype call. We tried our hand at a “podcast” if you will, but mostly, after many emails and discussions back and forth, wanted to share our collective thoughts on the subjects that interest us and blog about. There is SO much information out there. This was if you will, our attempt at getting back to basics. I think you can get a nice vibe of who we are from the recording. I felt like i was rambling a lot, and interestingly found myself nervous a little. I do and have done plenty of public speaking so this came as a surprise to me. Hopefully it will improve as we go along. Let me know what you think, all feedback and criticism welcome and appreciated 🙂

Here’s the link for youtube:

Healthy Conversations 1


I wanted to also wish all of you an amazing and magical 2013.

I have a little block of wood with some text on my night stand…it looks like this:

It’s a constant reminder for me. Do you remember when you were twelve years old? What kind of life did you imagine for yourself back then?  My wish for all of you and your loved ones, is that you live the life you imagined. It might take some courage and a few changes, but go live the life you imagined for yourself. May 2013 be the best yet.

Permission granted to call me a slacker, my posts have been sporadic. I’ve been busy getting myself back in shape after my 3 month hiatus from my broken leg. Getting used to my new surroundings and exploring the wonderful trails just steps from my home. I have been cooking and will share some new findings…meaning, some ways of prepping and combining food that I don’t think you have seen many places. Onion, potato and nut butter soup for one comes to mind. Perfect for cold weather.

Here are a few pictures from recent meals:

Onion and zucchini with a bit of sliced copa/ ham will work or salami

Same but topped with a little bit if yummy feta and chopped cilantro.

Rice with shrimp, sausage, onions and tomato paste


Just rub a colliflower with a bit of olive oil or butter or coconut oil and sprinkle with your choice of spices. In the oven at 375 for about 30 minutes and looks like so. Added bonus, your house wont smell like poo from boiling it 🙂


I don’t do this often, but made some “paleo baked goods”. Tapioca flour muffins with berries.

SEE YOU IN 2013!



Simplicity and Consistency for Weight Loss

The more time passes and the more I read about nutrition and exercise, the more I realize that simplicity and consistency are all that are needed (except in the most extreme cases) to get yourself to your target weight and to look good naked. Eating wholesome home cooked meals is not some herculean task to be mastered. Anyone can cut up some potato and onion and toss it in the oven. Do this consistently and within 3-6 months, you will find yourself shopping for new clothes and again fitting in those cool pants you bought years ago for when you finally dropped those last stubborn 10 pounds.

Exercise is no different. If you want to change the way you look naked, stick to a simple routine of lifting weights 3 to 4 times a week and lift a little bit heavier weight each time you go. Stick to it for 6 months and watch what happens. (I do think daily walks are necessary too, but more on that next post.)

Simplicity… I love Seth Godin’s musings and quotes. He’s one smart cookie.

” When everyone has access to the same tools…then having a tool isn’t much of an advantage.”

There are so many “tools” out there for weight loss and fitness, but I PROMISE you, it’s simplicity and consistency that are the two most important factors of success.

Don’t keep searching for a new “tool” all the the time….your success is already within YOU. Keep it simple and stay consistent.

No need to make meals complicated  (meal for two).

Cut 2-3 small gold potatoes into pieces. Add a handful of chopped red onion. Coat with one teaspoon olive oil and stick in the oven at 400 degrees for 30 minutes.

Next take 8-10 ounces of meat (boneless beef chuck short rib) and flatten/pound it thin with a meat mallet.

Pound thin…

(that’s half the piece, about 4-5 ounces) Sprinkle with some herbs, salt and pepper. Also an option is to spread a bit of miso paste on both sides.

Get your non-stick pan or cast iron skillet nice and hot and sear the meat. No fat/butter needed. Let it cool and slice.

Sprinkled the potatoes with a tiny bit of fresh feta and garnish with parsley or cilantro (my favorite).

See how easy it is? Stay consistent and keep it simple.

Be Happy