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My Book Reading

Lou Reed: A Life by Anthony DeCurtis

   (in progress)

The Night Trade - Barry Eisler (revew published)

The Woman in the Window - A.J. Finn - (review published; just get your hands on this and read it!)

The Kremlin's Candidate by Jason Matthews - (review published)

Into the Black Nowhere - Meg Gardiner - (review just published; superb)

Agent in Place - Mark Greaney (Gray Man thriller, review up)

The Saboteur - Paul Kix (review up)

The Escape Artist by Brad Meltzer (review published)

Operator Down - Brad Taylor (done, great book)

Robicheaux - James Lee Burke (in progress - outstanding, of course)

Podcast Favorites

Joe Rogan Experience #1058 Dec. 28 2017 . Nina Teicholz


Type 2 Diabetes = Processed Foods

When Dr. Lustig speaks, I listen...


Behind the Scenes of Cytosport and Muscle Milk

Casey Johnston delves into the development and marketing of Muscle Milk, a product now seemingly found everywhere in America, including for sale in most gyms. How Protein Conquered America is an interesting read. I disagree with the author's assessment that all whey protein powders have poor taste, but this profile is quite fascinating. 


My Favorite Rice Cakes

I'm a long-time eater of rice cakes. Years ago I used to eat a sleeve of 'em for a meal, using both peanut butter and sharp cheddar cheese on each one!

Those hyper-caloric days are behind me, but I still eat a lot of rice cakes, most often post-workout. Quaker's Tomato & Basil have been my favorite for a year or so, since my friend Dan Unright turned me on to them.

Yesterday I passed along the favor, introducing powerlifter Quinten Meyer to them. I believe I successfully broke him from Kettlecorn rice cakes!


Simply Keto by Suzanne Ryan


With the bland subtitle “A Practical Approach to Health & Weight Loss with 100+ easy low-carb recipes”, Simply Keto at a glance seems to be another in a line of similar, well-meaning books. Happily, it’s not.

Turns out author Suzanne Ryan was quite overweight only a few years ago, struggled with food and her weight for a long time, and learned to use the ketogenic diet to heal herself. People, she lost 120 pounds and kept it off! Ryan’s found a sustainable, healthy, lower bodyweight, and along the way learned how to maintain it, just as she taught herself how to achieve it. Let her tell you how she did it so you can apply her lessons to yourself.

In a nutshell, that’s what I like about Simply Keto. Most of the book is recipes, none of which I’ve tried yet. But the Greek Salad with Salmon is calling me!

Of note is Ryan’s guide to navigating coffee shops. Good advice I’ve not seen in a keto book before.

Suzanne Ryan is passionate about reaching people and teaching them how to help themselves with the ketogenic diet. That mission alone is a good reason to buy a copy of Simply Keto.

@victorybeltinc, @ketokarma, #simplyketo


Simple Meal Prep Today

Today I spent less than two hours putting together a dozen meals for the coming week. Nothing new, but I have new clients and readers who ask questions about the process.  Here's how I did it today:

I had a half dozen chicken breasts, thawed. And eight pork chops. Pounding the chicken so the pieces were relatively flat and consistent in depth is easy. Trimming excess fat off the pork chops, even though they are from organic pigs, is something I do. 

Select seasonings of choice for the meat. I dip into my Penzy's selection, grab a few, and hit the meat hard on both sides. 

I drop all of it onto my fabulous grill, outside in the rain. Here's a key: buy an inexpensive meat thermometer, something with an alarm. Grilling chicken properly so it's done but not dry, remaining juicy, was a mystery to me until investing in this trusty tool. 

So I don't screw up the grilling, I wait to work on vegetables until the meat is done. Bring it all inside and let it cool at room temperature. My house is kept cool so no big deal.

I cooked a pound of ground pork I had on hand (from the same organic pig). Chopped it up and added 1.5 ounces of the cooked pork to food containers. The pork isn't anything magic or special; I have it on hand and want to use it. The difference in texture and flavor with meat and vegetables is interesting. I spiced it with garlic and some chipotle seasoning.

In two big frying pans, on low heat, to each I added a couple tablespoons of organic lard. Then, in this order, I choppped and added to the pans:  asparagus, mushrooms, cauliflower crumbles, broccoli slaw, red pepper, broccoli, sundried tomato, and artichoke hearts. I used what I had on hand. Sometimes I cut up kalmata olives and add them. When I remember to buy capers I always add those. But this is what I had so it's what I used. Inbetween adding each vegetable I use two utinsels to stir and mix and scoop to everything is slowly heating, but not cooking too much. I want the vegetables to turn bright in color but not get soft and droopy.

Set out a bunch of food containers. Add a nice layer of vegetables to each (I no longer weigh the vegetables - it's about 2/3 of a cup in each. Then, using kitchen scissors and a food scale, I add five ounces of meat to each container. Today, those already with some ground pork received four ounces.

Bingo. A dozen meals, all with the same macronutrient numbers, each impossibly healthy, ready to go into the fridge. I'll carry three each day to work at the gym, along with a protein shake for when my schedule get crazy. Each day I'll also carry 50-60 grams of either sweet potato or white rice to add to my post-workout meal, unless I'm using rice cakes instead.

Simple. The biggest issue for me is the crazy mess I make in the kitchen, but since I actually enjoy doing dishes - no big deal.