Category Archives: Living

Living sustainably, taking care of the planet, treating other creatures with kindness

2016, Day Four


Woke up pretty sore today. But I need to get some quality rides in to get myself ready for RAGBRAI, so I had my egg whites & seitan, but today with a banana instead of spinach and headed out on the Big Sky loop, an old favorite that I have not been on for a long time.  It’s not very long at 55 miles from the house and there’s not that much climbing at just over 3,200 feet, but it’s a challenging ride and I’ve put in some good work over the past two days, so I was really suffering by the last climb of the day, back up Santa Susana. That’s OK. I need it.

When I got back, I made a soy curl burrito and a big salad, along with about 4 ounces of Protein shake, all that was left in the container – new one arrived from Amazon this afternoon.

Dinner tonight was a grilled portobello burger, onion rings and an ear of corn on the cob. Beer and a glass of chardonnay because, hey, it’s Sunday.

Feeling pretty used up tonight, but in a good way.

Tomorrow is strength day at the crossfit box. How will I be feeling for that?

2016 Day 3

Weekends are tricky.

For lots of reasons, but they just are. I didn’t want too much to eat this morning before getting in a short bike ride, so I had a banana and 4 wheat thins with peanut butter. I know wheat thins are not an ideal food, but it’s what we had in the cupboard. Got in the bike ride, just 25 miles, some hill repeats on the Sepulveda Pass

Remember, I’m doing all these rides on my single speed Bianchi Pista track bike, because that’s the bike I plan on riding on RAGBRAI in a few weeks.

When I got home, I was starving, but we had Yoga in an hour, so I had another banana and 4 more wheat thins, this time with an ounce of sliced seitan.

Substitute instructor for yoga today made for a more intense class, which was fine with me. Did some head stands which was a first for me at the yoga studio! Tonight I feel like I’ve had a workout recently.  It feels good.

5 o’clock snack was cheese and a pear.

Dinner was chips & guacamole, soy curl & cheese quesadillas and pico de gallo.

Drank a couple of Anchor Steam beers. Hey, it’s Saturday.


Basic Seitan


  • 2 cups vital wheat gluten
  • 5 tablespoons nutritional yeast
  • 2 tablespoons tomato paste
  • 7 cups vegetable broth, divided
  • 1/2 cup soy sauce
  • 5 cloves garlic, peeled and smashed


  1. Pour 6 cups vegetable broth into a large pot, add the garlic and place over high heat while preparing the dough.
  2. mix the gluten and nutritional yeast in a large bowl, make a well in the center and add the tomato past, broth and soy sauce. Mix with a spoon until the mixture comes together, then knead by hand for a couple of minutes until it's well homogenized and elastic.
  3. roll into a log about five inches long and slice into three pieces. Let rest while the broth comes to a boil.
  4. As soon as the broth is boiling, drop in the seitan pieces, turn down the head and partially cover the pot. You want to maintain a low simmer while the seitan cooks for 45 minutes, turning at least a couple of times.
  5. Turn off the heat, let the seitan cool and store in the broth, in the fridge for up to a week.
  6. Use in tacos, burritos, omlettes, sandwiches, you name it.
  7. I usually have to slice some off, cut into pieces and eat on a slices of baguette or cracker with a little mustard before it gets to the fridge.

Day Zero point one

June 1st, 2016.
Day zero

Most people tell me to fuck off when I mention that I need to loose this belly. After all, right now I’m 5’9” and 155 pounds. I’ve been going to the Crossfit box 3 times a week since January and I’m about 16% body fat. Most people I know tell me that’s remarkably fit and they hand me a donut. But I need to lose this belly. It pisses me off. The

Any of us who is pursuing fitness at some level is in a different place on the path. I’ve been much leaner in the past, but not as strong, not as well rounded. I like the way things are going right now – I think I’m on a great training program and I think I have a really solid nutritional base, but I’m just a little too loose with sugar and alcohol and late night snacks…

I want to prove to myself that at age 54 I can be physically in better shape than ever. I want to honor the body I’ve been given. One tool I’ve not employed for the past couple of years is the disciplinary tool of the daily journal / blog.

So here I am again folks.

Day zero.

Day zero because I’m on an airplane on my way back from the Midwest where I just buried my father, abandoned my diet and did virtually no training for the past 9 days. I feel overstuffed, bloated, disgusting and disgusted.

Tomorrow morning at breakfast I turn to page one of my new book.

I’ve explored a lot since I was here last that I want to share, so join me.