No kiddies, it’s not the latest fitness craze – it’s what happens when you are on a boat that is constantly rocking back and forth.  Just a rock of a few degrees side to side can produce some profound soreness in the stabilizer muscles.  You really notice it in your ankles, calves, knees, sides, and lower back.  Every motion of the boat forces your muscles to contract to keep you in your customary upright position, and all those little contractions really add up after a few days.  Even while you sleep, your body is fighting to keep you from rolling out of bed!  Not a bad way to burn a few extra calories.

So that said, my back was very stiff this evening when I got up.  I remedied it with a quick set of 20 Hindu push-ups and some very short planks.  The added motion of the boat made a 30 second front plank feel like absolute torture, and I limited the sides to only 15 seconds for fear of injuring myself!  As far as food, I am fasting today, drinking only green tea and water.  I set myself up nicely, though, having gorged myself on fat and protein last night.

Here’s the continuation of my foods eaten and activity:


11:00 pm – 1 can of Beach Cliff Sardines, drained


1:00 am – 6 oz. canned salmon, spanish olives, 1/3 cup guacamole

5:00 am – 1.5 cups ground beef w/ taco seasoning, 1 oz. shredded cheddar

10:30 pm – Workout A from Gym (I did workout B the other day, but mislabeled it as A)

11:00 pm – 2 cups shredded roasted chicken, drippings poured over it


2:00 am – 6 oz. canned salmon, 2 cans sardines, about 5 tbsp olive oil, all mashed up ( I wasn’t really hungry, but I wanted to get plenty of protein and fat in me)

7:00 am- 2 boiled eggs, 6 pork sausages (good ones with a skin casing), 4 strips of bacon

As you can see, yesterday was a heavy eating day!  I’m not even remotely hungry this evening.  I plan to go at least until 7 am, but if I’m not starving I may just go to bed.  We’ll see!


Being on this ship is all about avoiding temptation.  There are candy, cakes, cream puffs, ice cream, chips, delicious little bowls of ramen noodles (the good kind most folks will only find at an Asian market)…. you name it, we got it.  Yet amazingly I have so much more willpower than if, say, I was home and my wife had bought me a pint of Ben & Jerry’s.  I think it’s because we only see each other  on this ship every few months, so changes in peoples appearance are very noticeable.  A lot of these guys knew me when I was at 260 pounds (118 kilos) and they always comment on how amazed they are that I not only lost 70 lbs, but have kept it off for so long.  Others I know have lost, but promptly gained it back and more.  That is the magic of a paleo lifestyle.  It is a long term, livable solution to weight troubles.  I don’t ever preach to anyone here, but some have tried to kick the carbs after seeing my results.  And maybe it’s the fact that I’ve always kind of been on the fringes that gives me just a little pleasure in being an individual – the one guy quietly snacking on some olives with balsamic vinegar while everyone else dives into the pastries.  Brushing my teeth next to a guy who looks like I did a couple years back is a powerful reminder of how far I’ve come, and how important it is to stay the course.

I’m working nights, so my meals are kind or reversed – leftover dinner for breakfast, breakfast before bed. Yesterday went like this:

  • Black coffee – 3 cups (at least)
  • 10:30 pm – Workout A from the Gym Junkies blog
  • 11:30 pm – 12 meatballs (no pasta) with 2 slices of provolone melted on top
  • 2:00 am – 6 oz. wild salmon, 6 Spanish olives, 2-3 tbsp olive oil (didn’t measure, just poured)
  • 5:30 am – 1/2 cup scrambled eggs, 3 oz. spiral cut ham, 2 slices bacon with about 2 tbsp ketchup

I only ended up sleeping about seven hours, but I was very rested.  I got up and went to the outside deck to catch a couple hours of sunlight (yay vitamin D!).  After the sun set I headed inside for a quick circuit of 30 pushups, 20 bodyweight squats, 20 pushups, 15 squats, 1 minute front plank, and side planks of 30 seconds each.  Breakfast was a big bowl of fajita chicken with bell peppers smothered in about 1/3 cup of Wholly Guacamole (the only kind I will eat if my wife doesn’t make it fresh) and 2 tbsp salsa.  No coffee this morning, only green tea.

Until next time!

No, I’m not talking about scraping moldy bread for penicillin,  I’m talking good old-fashioned chicken soup.

The whole family is sick, and to be honest, I didn’t want to eat anything at all yesterday.  Unfortunately I am one of those poor souls cursed with a wife so beautiful that it is impossible to deny her anything, so when she asked in her sickliest voice, “Could you please make your chicken soup?”, I had no choice but to drag myself to the store for a whole chicken and some celery.

This recipe is made in a pressure cooker and is really easy.  The hardest part is not eating all the chicken as you shred it!  Here we go:


1 Whole Chicken, 4-5 lbs, quartered (I had the butcher at the market quarter it for me)

Filtered water

2 tbsp kosher salt (I use Hawaiian sea salt)

2 cups celery, chopped

1-2 cups carrots, chopped

1 large onion, chopped

*Optional –

minced celery leaves, parsley sprigs, bay leaf, store-bought chicken broth


(I’m not going to tell you how to use your cooker, as they can vary)

Place quarterd chicken in cooker (giblets and all).

Add salt and filtered water up to the max-fill line on your cooker.  Add bay leaf now.

Seal and bring cooker up to pressure (15 pounds).

Once pressure is reached, turn heat down to maintain pressure and set timer for 50 minutes.

Reduce pressure and pour chicken and broth through a strainer or colander.  Put broth back in pressure cooker.

Add veggies to broth, and top water back up to max-fill line (I had a carton of broth in the cupboard so I used that as well).  Seal and cook for 10 minutes (after pressure reached).

While veggies cook, debone the chicken.  It will be hot!  I give the dog all the skin and organs, though i suppose you could puree the organs in some broth and add it back if you like.  Shred it up as fine as you like, I tear into it with my hands.

After veggies are done, add chicken back in and simmer for a few minutes to reheat the chicken.

There you go! Fast and easy, and canned soup will never be good enough again!  I add a little bit of habenero sauce to my bowl for a serious sinus flush!

Got any good sick-day recipes? Link them in the comments!


Tonight we had another great roast in the Crock-Pot.  The best thing about the slow cooker is that it makes cheap meat like chuck roast melt in your mouth.  Here’s our super-simple version:


1 3lb. chuck roast

3 cups  (or more) carrots

2 cups  (or more) button mushrooms

3/4 cup water


Olive Oil

Salt & Pepper

Optional ingredients (for folks without picky little eaters…):

5-6 cloves of garlic, smashed with the flat side of a knife

1/2 onion, sliced

Directions: Cut roast into 3 or 4 large chunks, season well with salt & pepper.  Heat butter and olive oil in a large skillet.  Brown roast chunks on all sides.  Place carrots in bottom of Crock pot, and add the water.  Place meat on top of carrots, and mushrooms (and garlic and onions, if desired) on top of meat.  Cook on low 8-10 hours or high for 5-7 hours (low and long is way better).  Remove meat and shred (mix that fat in! I also like to mix a little more butter into the meat ;))  Remove veggies, reserving the juice.  The meat juices make a great sauce as-is or seasoned to taste.  Plate, serve, and FEAST!

Well, my baby girl is back from the hospital (and my son has obviously spilled something on the keyboard because typing is wearing out my fingers….) and she is adorable.


I have been going non-stop since 2:40 AM last Thursday, but I would be lying if I said it bothered me!

I had planned to keep a photo log of the meals I had during our time in the hospital, but after two meals that – and my good eating habits, went right out the window.  I am thankful for paleo and fasting, as I never even got hungry until mid-afternoon that first day.  Having a child just kicks in the fight or flight response that served our ancestors so well. My wife had to kick me out of the room to feed myself, and throughout our stay I only ate when I was absolutely starving.

I managed to find some paleo friendly fare in the cafeteria.  I had some Huli-Huli chicken and a salad.  Huli-Huli is best described as a cross between teriyaki and barbecue – a sweet glaze with some asian and island flavors.


I didn’t eat again until around 10:30 P.M.  And yes, I know that I can control what I eat, but there was nothing good in the cafeteria so I headed to Zippy’s (Hawaii’s answer to Denny’s) and got my favorite cheat meal – the Chicken/Chili Mix plate with fries.  Thus began the slow slide……


The next day it was 4 hard boiled eggs for lunch, and a hospital provided chicken cordon-bleu with cheesecake and a can of colored sugar water for dinner.  Saturday it was 2 pieces of fried hospital chicken my wife didn’t want, some beef jerky, and some scrambled eggs around 11 P.M.  My wife was discharged, but the baby had to stay a couple more days, so Sunday it was all fast food as we were doing feedings every three hours.  Lunch was a huge chunk of focaccia bread with a meager piece of turkey topped off with a double scoop of Hagen-Dazs, followed by a mexican combo plate of beef burrito, chicken chimichanga, and a chili relleno, and two mugs of Gordon Biersch Marzen (and yes I ate all of the beans and rice.)Monday she came home so it was back to normal for me.  Turkey and swiss roll-up for lunch and a ribeye steak with carrots and brocolli for dinner.

Now here’s the cool part..

I weighed myself this morning and was amazed that despite the carb loading, I had LOST a pound!  I guess that’s the IF on Crap phenomenon that Mike @ TheIFlife talks about.  Not ideal, but it works.  But then again I was running full bore on two meals a day and almost no sleep.  I can forgive myself a little indulgence 😉

So you’ve seen my “workout”, now what did I eat today?

I don’t usually eat breakfast, just black coffee in the A.M.  For lunch I polished off a rotisserie chicken carcass left over from last night –

yumMmmmm. Carcass.

I should have flipped it over, but it consisted of both wings, 1 whole leg, some breast meat, and all that juicy fatty back meat that you only get on a whole bird.  I waited until my co-workers had finished their lunches to spare them the sight of me tearing into it with my bare hands.  The vultures went hungry today –

image004I took a cue from Dr. Dan, the author of At Darwin’s Table, and went after some of the marrow at the ends of the bones, as well as crunching up those soft, tasty little vertebrae. Barbaric, indeed!

Dinner came around 6:00 P.M.  I wasn’t all that hungry after the midday feast, but my wife had made a pot roast with carrots.  I can’t resist anything cooked all day in a Crock-Pot, and I know I’m not alone!

image006I ate one of the meat chunks and an ample healping of carrots.  I typically drink only water with my meals, in case you were wondering.  All in all a good day of eating!

Well, I ended up fasting AGAIN yesterday, though unintentionally.  I forgot to eat my leftover chicken before church, and then we went shopping for baby stuff downtown.  Ended up not eating until 3:30 pm or so….

Dinner was at Gordon Biersch in Aloha Tower Marketplace.  I had a chopped salad and a cup of lobster bisque.  The bisque was creamy and delicious.  I took my time and savored every spoonful!

I had not intended to drink anything, but almost out of habit I ordered a Blonde Bock.  It tasted so good I had another.  I figured 2 beers wouldn’t kill me, and I was such a good boy in avoiding those damn garlic fries that everyone else was enjoying.  Oh well, between the two, at least I got a buzz off of the beer 😀

Today I finished off the fried chicken (3 pieces) for lunch, and had a great ribeye w/ butter and some green beans.