This week, I want to look at the macronutrient (macro) fat. Often misunderstood, fat is a very important macronutrient and especially important for satiety. For many years, fat was villianized and seen as the bane of our nutrition. We would be offered fat free everything and be led to believed that this fat free life = a healthy life. Reality was much more cruel. If you have ever had a hamburger made with 95/5 beef cooked well, you will understand... Read more

I want to begin a discussion over the next few weeks about macronutrients or macros.  These are the fuel and energy sources of our food.  Done right, we create the high octane that fuels our body and sustains us over the day.  There are three macro nutrients: Carbohydrates, Fats and Proteins.Today, I want to look at protein.       Protein contains four elements: carbon, hydrogen, oxygen and nitrogen.  It is the building block of muscle growth and is composed of 20... Read more

For 2021, I am going to pull back the curtain and display what I eat in a typical week. For the last 9 years, I have been cooking all my meals on Sundays as I work about 30 minutes away from my house and am away for both lunch and dinner. I put in 2-3 hours on Sunday afternoon cooking. This week I am enjoying Breakfast 1 – Raisin Bran and Kefir, coffee Breakfast 2 – Turkey patties Lunch –... Read more

Balancing Chaos:Musings on Life – Part II Mainstream and traditional are not terms one would use with my approach to Christianity. I work people who live in the dark spaces. These are the people that cause traditional church people to shudder when their plight is brought up. Homeless, the “bad kids”, “mentally unstable”, Gay, lesbian, transgender, questioning. Sometimes, bad things have happened to these people. In order to minister to these people, I have be non traditional in my approach.... Read more

A cheesy evangelism line that I used to use when I was doing some door to door evangelism stuff when I was at my last church went something like this: "how do you plan on getting off this earth alive?" To my memory, I cannot recall why or where I came up with this idea, it may have been my own musings. I spend a lot of time in therapy sessions with both kids and adults tacking existential questions of... Read more

I got to run another 50k recently. Not sure how many it’s been up to this point. Glacier Ridge 50k. I was joking with my partners on the Friday before the race about how my wife and I wanted to back pack this trail in a week back when we were in college. Yesterday I did it in 7 hours and 44 minutes.The weather was cool, and the forecast called for rain and cold all day. Turned out by 10:30,... Read more

As 2020 comes to a close, let us reflect on the year. COVID-19 has really taken a toll on my training, yet I managed to maintain a full training schedule. My usual nine month schedule was quickly reduced to 7 weeks, from September to November. The original line up for scheduled events looked like this: Winter Beast of Burden 25 miler – completed. Lockport, NY.  It was cold as hell.  17 degrees for most of the day.  Ankle deep snow,... Read more

1 hour total prep and cook time Maybe $50 for everything You can eat on a budget 10 meals for the entire week Read more

I see a lot of clients in my practice as an outpatient mental health therapist. My primary speciality and something that I have done for the majority of my career as a therapist and a minister was working with kids and teenagers. I am well versed in childhood development. The Corona virus or SARS COV 2 has taken over our lives in 2020 and has moved my face to face practice to online. This has gotten me thinking a lot... Read more

It definitely is not mile 1 or even mile 5 for that matter. Maybe it is mile 16 or maybe it is mile 23, but whatever mile it is, it is not the first. And my legs hurt, my feet hurt, I haven’t eaten a full meal in 3-4 hours, in fact I can’t eat anything right now because it immediately makes me want to go find a tree. I find myself questioning why I signed up for this race.... Read more