Mostly Raw – Day 5


  • Irish breakfast tea w/splash of Vanilla soy milk
  • 1 Brazil nut
  • kale, banana, blueberry, raspberry, mango smoothie
  • 3 large bananas
  • rolled oats, raw sprouted almonds, flame raisins, milled flax seed, coconut palm sugar, raw roasted cacao nibs
  • hot pot
  • Lady Grey tea
  • splash of almond milk
  • digestive biscuits (Not an American “biscuit”, like the Brits eat with tea)
  • 1 apple
  • Concord grapes with seeds (I don’t like to eat seedless grapes).
  • some cooked Buttercup squash
  • harvest blend herbal tea

physical activity

random pushups to failure throughout the day

Mostly Raw – Day 4

My wife and I went to Portland today to get new tyres put on the 4Runner. Actually, we went to Clackamas. Anyway, we were looking for a specific restaurant with some raw menu choices on Hawthorne Boulevard in Portland on our way back home.

And we saw this vegan Thai place which looked good. And we were hungry. So we decided to eat there, and that wasn’t raw.

Oh yeah, and as I was parallel parking the wrong way (forwards, instead of backing into the space), I freakin’ hit this girl’s parked truck. The impact was pretty loud, but there were only some small scrapes and her truck was pretty crappy looking any way (her words). She said it only cost her $600 for the entire pickup, and told me not to worry about it. I love Portland in moments like this. I gave her my insurance and contact info just in case something came up, and we continued to the vegan Thai restaurant across the road.


  • 1 Brazil nut
  • 1 medium banana
  • rolled oats, raw sprouted almonds, flame raisins, milled flax seed, coconut palm sugar, shredded coconut, raw cacao nibs
  • coffee
  • 1/2 cup hazelnut milk
  • baby spinach and walnut salad
  • black tea
  • greek-style coconut yogurt
  • (cooked) Pad Thai noodles with tofu
  • (cooked) Penang curry with brown rice
  • raw banana/coconut ice cream w/raw hazelnut-cacao butter
  • physical activity

    Light jog and imaginary jump rope.

    Mostly Raw – Day 3

    I’ve been forgetting to log my daily Brazil nut, so I went back and edited the posts from the first 2 days to reflect it. I eat one Brazil nut every day to ensure that I get my daily intake of selenium. More than one or two Brazil nuts per day can lead to selenium toxicity (selenosis).



    • Irish breakfast tea w/hazelnut milk
    • blueberry, banana, mango, flaxseeds, kale and collard green smoothie
    • raspberries
    • 1 Brazil nut
    • 1/4 cup oats w/cacao nibs, shredded coconut, 1/4 cup raisins, 1/8 cup raw sprouted almonds, 1 TBSP flax seeds, water


    • fresh strawberries and golden raspberries from the farmer’s market
    • kale, spinach, beet salad w/walnuts and pecans
    • nutritional yeast
    • Lady Grey tea (Twining’s)*
    • kombucha
    • small amount of raw hazelnut cacao butter (like a raw vegan Nutella)
    • hot pot. a brothy soup of rice noodles with bok choy, cauliflower, red onion, red cabbage, red bell pepper, carrots, lemongrass, Vietnamese coriander, garlic and ginger

    * note to North Americans: This brand is actually pronounced Twine-ings (like the garden-string stuff). I’ve wanted to look it up for a few weeks now, and just did today. I had always just pronounced it Twin-nings, (like identical twins).

    physical activity

    Basic stretches and random pushups to failure throughout the day. I can feel the soreness in my pectorals from pushups 2 days ago, and in my calves from yesterday morning’s jog.

    I’m starting to take this more seriously now that I can feel the training affect my muscles. I’m going to locate a pull-up bar in a nearby park within the next few days and incorporate that into my weekly regimen. I will try and shoot for twice a week if time permits.

    I believe exponential gains in strength can be achieved, even within short periods such as a few weeks, through consistent training in a few basic compound bodyweight exercises, such as pushups, pullups, and plyometric exercises such as burpees.

    Since the body works synergistically, these should be accompanied with regular cardiovascular exercise. It’s like training only one body part (such as only biceps) vs a whole-body workout. Even the part you want to focus on will get better as part of a whole-body workout.

    Mostly Raw – Day 2

    Today my wife and I went to Portland to shop. We decided to visit a vegan café to see if they had any raw options, which they did. They had a raw sunflower butter sandwich with raw zucchini pesto, and a salad bar with mostly raw stuff. Energy levels were about normal.


    • mint tea (contains no caffeine or actual tea)
    • raw sprouted almonds
    • coffee
    • about 1/2 cup Vanilla soy milk
    • 1 Brazil nut
    • 1 apple
    • rolled oats
    • flame raisins
    • raw cacao nibs
    • milled flax seed
    • water
    • shredded coconut
    • watermelon radish
    • shredded carrots
    • shredded cabbage
    • raw sunflower butter
    • raw zucchini pesto
    • raw chai cacao fudge
    • nutritional yeast
    • kelp
    • sauerkraut

    physical activity

    A light jog this morning, somewhere between 1/4 and 1/2 mile.

    Mostly Raw – Day 1

    This is day 1, of my mostly raw 30-day diet. Most of these ingredients will be organic, unless there wasn’t an organic option at the store.


    This is pretty much the sum total of what I’ve consumed this morning:

    • mint tea (contains no caffeine or actual tea)
    • 1 Brazil nut
    • raw sprouted almonds
    • coffee
    • about 1/2 cup Vanilla soy milk
    • 1 medium banana
    • 1 pear
    • rolled oats
    • flame raisins
    • raw cacao nibs
    • coconut palm sugar
    • milled flax seed
    • water
    • shredded coconut

    For lunch, Brittany made a kale-cabbage-walnut salad with avocados, and a blueberry-raspberry-banana smoothie to wash it down. Energy level at lunch seems higher than normal. I realize it just could be in my head.



    Total list of ingredients for lunch:

    • red cabbage
    • red kale
    • collards
    • radish greens
    • baby spinach
    • radishes
    • green onion
    • homemade raspberry & blueberry vinaigrette
    • blueberries
    • raspberries
    • banana
    • unsweetened almond milk


    • 2 apples
    • 1 avocado
    • 1/2 bell pepper
    • 1/2 large carrot
    • 1/2 banana
    • about 1/2 cup cashews
    • about 1/2 cup Greek-style almond yogurt

    physical activity

    Three sets of pushups to almost failure.


    I really need to start doing more cardio. I should be doing cardio training at least 3 times a week. I also want to eat more greens throughout the day. Toward the end, I had too much orange cashew cream. I could feel the pushups start to burn in my arms and shoulders after only a couple of sets.

    I look forward to more spinach and collard greens tomorrow, and to eating raw sliced beets as my superfood.

    a word on beets

    Beets really are a superfood. They don’t seem as exotic as Goji berries or Açaí, but they’re chock full of nutrients, anti-oxidants, and carotene. They have been proven to improve performance in some athletic studies (I read it on the internet), unlike some of those hyped-up marketed superfoods, like Maca root or Yacón. (Which is really just a jícama from Peru. Big deal, it’s a tuber.)

    Beets will also turn your pee red. Everybody loves beets.

    Mostly Raw – Day 0

    I decided today that I was tired of feeling unhealthy after almost every time I eat. I don’t eat bad, today it was only some cooked jasmine rice (with soy sauce) that made me feel sick.

    My wife and I are both vegan, and are actually probably pretty healthy compared to most of America. But we don’t eat like we should, or the way we used to. Specifically, we don’t get enough leafy greens, and we would like to eat more raw fruits and vegetables. And fermented foods (cabbage, beets, vegan yogurts, and kombucha, for example).

    Also, I’ve put on some weight in the last couple of years that I don’t like, and can definitely afford to get in a little physical activity every day. Plus, now that we live in Washington state (just next to Portland), it’s easier than ever to pick up fresh organic produce from any of several markets in our city. I really have no excuse for ignoring my health and physical activity level like I have for the past year or so.

    So I’ve decided to eat (mostly) raw for the next 30 days or so. This is not that hard since my wife and I are vegan and already prepare all of our food at home anyway, and we’ve gone full raw vegan before. I may adjust that time frame later based on how well I feel or don’t feel. It’s completely arbitrary, but at least I have a guideline.

    I wrote “mostly” raw because we have a lot of winter squash, and I believe boiled and steamed winter squash to be quite healthy and full of carbohydrates and nutrients. Also, boiled/steamed sweet potatoes are ok. I will probably also consume soy milk and almond milk (with tea) and coffee, none of which are raw. Except the tea, but that’s in parentheses, so it doesn’t count. Actually, I’m not sure where tea falls on the rawness scale.

    Tonight my wife and I went to our local supermarket and stocked up on foods that we need, and I started out the raw phase tonight by eating some baby spinach with boiled pumpkin and raw vegan Kimchi.

    Since tomorrow is the first day of going mostly raw officially, today is day zero. I intend to document here my progress (what I eat) and how I feel, especially if I notice a big change in energy level.

    Change is Good

    Ok, I’m lazy as hell. That’s a good quality for a programmer, but not so good for other things. This was originally supposed to be published on 25 Oct 2010, exactly. So that’s when I’m going to set the publish date, even though it’s now 6 Nov 2010. Screw it.

    Change is inevitable. Nothing ever stays the same. Change can either be for good or for bad, but it will always be.
    — paraphrased from Coach Gothard (i think)

    That photo is me 1 year ago at Mornington Crescent Tube Station.
    the author, one year ago

    This is me 3 weeks ago.
    the author 3 week ago

    I don’t even look like the same person. Lost 60 lbs since a year ago. Most of it within the last 6 months.

    I could go on about non-tangible things like “belief” and “persistence” which have allowed me to change my life, but the truth is, it’s not that complicated:

    1. I went vegan late March of this year (2010) – this is probably 80% of the change.
    2. I also started working out consistently – this is another 15%.
    3. I started Parkour – this is about 4.8%.
    4. New sweet specs – this accounts for the final 0.2%.

    Now, a word about Parkour: it rocks hard. Harder than rocks themselves, actually, which is pretty hard by any standard of measurement. It’s a physical activity that’s difficult to categorize. It’s not simply an activity, but a lifestyle (sort of how veganism isn’t just a diet, but also a lifestyle). But Parkour is a hardcore warrior lifestyle. An all-around physical and (more importantly) mental fitness. It’s not about flips and tricks (that’s called Freerunning), but efficiency. Efficiency of movement, of purpose. Always maintain the flow. Don’t stop the flow.

    I don’t really know where I was going with this.

    I’m in Quebec City, Canada right now. Which is a change from Bentonville, Arkansas, which is where I was one month ago. Anyway, the end.

    Also, a happy birthday to my nephew James who turns 16 today. He won’t read this, probably ever, but that’s ok.

    How to be Physically Healthy

    I don’t usually like list posts. I know, everyone adds that nowadays just before writing one. I just wrote it here because I’m really trying to like to be like everyone else. Anyway, here is the list:

    1. Stop eating animals. No meat, no dairy, no honey.
    2. Don’t eat out. This is probably quite difficult for most Americans, because we’ve styled our lives around being dependent on restaurants. Also, this means you’ll have to learn to cook.
    3. Eat healthy foods. Purchase & cook quinoa. Look up quinoa. (No, seriously, click the wikipedia link & check it out.) Eat raw brazil nuts (one daily is fine) and learn to cook steel cut oats. Look up steel cut oats so you know what they are. Also, buy & eat Ezekiel 4:9 cereal. It’s like Grape Nuts but better. (I know it’s like $6 a box, but your health is worth it. And you’re saving a ton of money by not eating out anyway.) These things can be purchased from Whole Foods or any good health food store.
    4. Daily physical activity. Also, you need to be doing stuff that makes you sweat at least 3-4 days a week, for at least 30 minutes each session.
    5. Get enough sleep.

    Notice that the majority of these revolve around your diet, and most likely changing it if you’re not already hardcore. I am firmly convinced that nutrition, not physical activity, is the most important factor in being healthy and fit. If you don’t agree with this then you’re wrong.

    photo credit

    American Rendezvous 2k10

    I just returned home yesterday afternoon from 3 days of intense Parkour training event in Columbus, Ohio. The event was American Rendezvous 2010, presented by the Parkour Horizons group.

    The instructors came from both Parkour Generations and three of the Yamakasi, also current members of Majestic Force.

    Just a side note, as a result, my DCI tracker will be missing entries for a few days, due to the fact that it was a bit difficult to get them in during the event.

    Honestly, this is some of the best training one could possibly receive and I highly recommend to anyone interested in Parkour that they train with members of Parkour Generations and Majestic Force if possible.

    More than just physical training, I feel like I now know how to train myself and understand much more about Parkour as an art form and a lifestyle as opposed to simply a sport.

    currently listening to: El Corazón del Guerrero por Tierra Santa

    my personal daily caloric intake tracker

    Update {2010 Ago 10}: I am no longer updating the DCI Tracker. At the time, it was a good thing for me to do, it fit in with my life/lifestyle and it was also a great start with CakePHP. I still eat healthy, but don’t have time to update it. I also don’t feel the need to update it anymore. My life is taking on a new direction with me getting involved in Internet Marketing and also traveling to New Zealand. Those pursuits are now taking up most of my time. I will keep the tracker up for posterity’s sake.

    About 6 days ago I started tracking every thing I eat and the number of calories contained within said food items.

    I initially just put everything in a text file, but that got old quickly for 2 reasons:

    1. I wanted to update my DCI from work, but couldn’t b/c the text file was on my laptop at home, and
    2. I got tired of calculating {in my head} the total # of calories I consumed each day.

    So I decided to write a web app to track it all and display nice, neat summaries for me. Incidentally, I learned a bit about CakePHP in the process.

    Without further ado, here is the link to the mydci app:

    It’s quite basic, with little more functionality than a text file, but it makes my day a bit easier. This will only show my own caloric intake, I haven’t expanded the functionality to include tracking multiple users, etc.

    I’ve added some basic authentication so that the world can’t go mucking up my data.