Soylent, Metrx, Green shakes, and my quest for a perfect meal replacement

The recent soylent craze ( has brought me back to my college years, where I swore by my daily Metrx meal replacement shakes.  The year I religiously took Metrx every morning (with skim milk and a banana) ranks as one of the healthiest of my entire life – I had a six pack, worked out intensely 3-4 days per week, and felt like a champ.

A couple of years ago, I acquired a Vitamix blender, and it once again revolutionized my morning meals.  Instead of powder and milk, I now mix up spinach and protein powder.  It’s great for breakfast, but is definitely lacking as a meal replacement – it doesn’t really have carbs, and lacks many essential nutrients.
Reading about Soylent inspired me to advance my meal replacement a little further.  However, I’m not Soylent’s target customer – why?
1) I’m not trying to eat for the lowest price possible.  Extra money for extra health is a worthwhile tradeoff for me.

2) Philosophically, I don’t like the idea of highly refined ingredients separated from their source food.  Maltodextrin is a key ingredient in Soylent, but this is essentially a corn-derived chemical.  It’s exactly this type of factory processing of food – breaking it into parts and reassembling it – that I think we need to get away from.  I want things that more closely resemble real food.

3) I try to avoid corn, dairy, and soy (three of the most common causes of food allergies).  So maltodextrin (based on GMO corn) is a no-no.
4) I am not looking for a total meal replacement, just a great balance to my diet

5) I believe that low inflammation should be one of the primary goals

So, I’m experimenting with Solyent alternatives.  My starting base is Schmoylent vanilla –  Recipe below

cups Oat Flour
cups Rice Flour
1 cup Vanilla Rice Protein
tsp Potassium Citrate
1 tbsp Psyllium Husk Powder
½ tsp Iodized Salt
tsp Calcium Citrate
½ tsp Choline Bitartrate
½ tsp Magnesium Citrate
¼ tsp Stevia Powder
tsp Xanthan Gum
2 capsule Celebrate Multivitamin Capsules
tbsp Canola Oil

I have ordered the base ingredients, but will be trying certain changes.
1) Replace the White Rice Flour with Brown Rice Flour
2) Use both a soluble fiber and an insoluble fiber
3) Use a broad spectrum, complete vegan protein such as Garden of Life Raw Protein
4) Eliminate the salt (I’ll get more than enough at my other meals and I’d like my blood pressure to be a bit lower)
5) Replace Magnesium Citrate with Magnesium Theronate
6) Reduce the Calcium Citrate by about 75%.  The dairy lobby has the US RDA at about 4x where it needs to be, and let’s not forget that “calcification” of your arteries is caused by – guess what – too much calcium.
7) Add a leafy green – rotating between spinach, chard, dandelion greens, beet greens, mustard greens
8) Add turmeric – great anti-inflammatory spice
9) Add Garden of Life Primal Defense Probiotic to aid digestion and improve immunity
When I eat whole sardines with bones for breakfast, I’ll reduce the oil, eliminate calcium, and reduce protein.More to come, wish me luck.


Life Lesson from Scrabble #1


I’ve been playing Scrabble since I was a little kid across the kitchen table from my mom.  When you play as much as I have, you begin to see parallels between Scrabble and life.  Because of this, I’ve decided to start a series: “Life Lessons from Scrabble”.  I certainly do not always follow these lessons myself, but I hope they get us thinking!  Enjoy!

Life Lesson from Scrabble #1 

“Take the situation as it is”


In Scrabble, the board is as it is.  The seven letters in your hand are what they are.  You must accept this.  This is a crucial lesson about how to spend your precious time and energy.


You could spend time regretting what should have been; lamenting how unfair it is that you’ve ended up with seven vowels when the game’s down to the wire.  Or maybe you’re upset because the open E is now blocked and your elegant 62-point play got busted.


The board isn’t out to get you.  Your situation isn’t out to get you.  The only task in front of you is to play your hand the best you can.  In other words, spend your energy in a realm where you have choices and can take action.  Complaining and lamenting don’t change a thing (except your mood, and almost always for the worse).  All great Scrabble players learn to break themselves of the desire to play with a hand or on a board that simply isn’t.


Same goes in life.  Maybe your boss had promised you a promotion but just took a job somewhere else and you’re left without an advocate.  Or you were supposed to get in early to work but your child just threw up on the carpet.


What should or could have been is always a phantom, a negative suck of energy.  Once something is no longer possible, you might as well be upset that your magic carpet didn’t show up.


So ask yourself, what are the possibilities that arise from life as it is now?


Can you imagine how different things would be if you could rid yourself of “could have” and open up to “could be?”!


Saying goodbye is a gift

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My life is filled with goodbyes these days.  I’m moving from San Francisco to Austin, leaving a city that I’ve been connected to since 1994, and my entire family is coming with me.  We’re saying goodbye to the house where my three sons kept us up with their scared newborn cries, where they stood on their tiptoes to look taller against the mark on the wall showing their height…where we tearfully took a home video of our son taking his first steps around the living room corner.  Countless other precious moments stare back at me every step I take through my increasingly bare home, and my heart alternately drops or soars throughout the day.  It’s an emotional time.

I’m saying goodbye to friends I’ve written music with; friends I’ve sung my heart out with, friends I’ve laughed with to the point of my stomach hurting, friends I told excitedly about this awesome girl I met who then became my wife and mom to my three boys.

I’m saying goodbye to my brothers (all three live here) and my parents, as we enter a phase where dropping by on a whim is no longer available to us, and Skype with the grandparents replaces meeting up with the cousins in Grandma’s basement.

Yes, goodbyes can feel sad.  It’s hard to let go, to know that those types of memories and the circumstances that created them will no longer be there.  That the chapter is ending.

Yet what a privilege to have the opportunity to KNOW things are ending, and to have whatever time we are given to honor those moments, to reflect on their meaning, and by doing so give them a rightful place as they are part of the fabric that you are woven from.  What a privilege to be able to tell people how much they have meant to you, to laugh or cry as you retell the stories together, of knowing that the good ol times are always happening all around you.  We so often don’t get those opportunities – nobody announces that it’s going to be the last time you have a pillow fight with your son, or the last time you share a beer at your favorite bar with your buddy, or the last time you get to tell a parent you love them.  We are in fact, always saying goodbyes, since never again will we experience what we are experiencing now.  Know that and honor that.  Life is really one goodbye after another.

I am so thankful for the chance to really honor this chapter of my life.  And yet, as we say our final goodbyes to our life in San Francisco, we are making room for a new life in Austin.  We have no idea what this will be like, and in this light I have been inspired by a quote from Joseph Campbell:

“As you go the way of life, you will see a great chasm.  Jump.  It is not as wide as you think”.  And jump we shall, holding hands, enthusiastically, and confident that we will find our way.

7 Best Tips for Getting Things Done

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Today’s post is different.  It’s not about spiritual matters, it’s about the very concrete and practical; specifically, how to get a project done.  I’ve been reflecting on it as I tackle my own project of creating a new melodic line on a several hundred year old Bach piece.  I’ve had a lot of training in this: project planning, GTD method, etc.  What follows is a distillation of the ones that work best for me.

1)   Have goals that are specific, measurable, actionable, realizable, and time bound.  For more, click here  But essentially, you need to state your goal as “write a one hundred word post and put on my blog by tomorrow at midnight”, rather than “blog more”.


2)   A related point: many goals are too enormous and daunting when faced in their entirety – break it down into smaller steps.  A useful if overused example: it is overwhelming to try to “climb Everest”, but rather achievable to tie your boots on and take one step.  A good tool for breaking down a goal is the Work Breakdown Structure: .  Sometimes the most important thing we can do is define the elements necessary to really get a project done.


3)   Related to #1, make a “next action” list rather than a “to do list”.  Saying you need to “repot plant” requires you to think every time (and likely get hung up on) what you actually need to do to make that happen.  Try “go to ACE Hardware and buy new 12” pot”.


4)   A nice tip for things that require daily involvement: “Don’t Break The Chain”.  This is a simple technique where you put Xs on your calendar every time you do something (workout, meditate, post on your blog, whatever).  The goal is to keep the chain going!  Apparently Jerry Seinfeld credits this method as the most important element of his success.


5)   Set aside dedicated, distraction-free time on your calendar to get the tasks done.  Turn off your internet (really, the best thing to do is actually force it off using a tool like, turn off the TV, get away from other people, turn off your phone, and have all the things you need in one place.  Then work, distraction free, for up to 90 minutes or as long as attention allows.   Some people swear by the Pomodoro Technique – I personally need more time in a block but agree with the general concept


6)   “Climb the right wall”.  It’s really important to keep checking in, with yourself, others, and/or experts who have done it before, to make sure you are following the right action path.  It’s a terrible feeling to be getting a lot of the wrong things done, so make sure your ladder is on the right wall.   I recommend checking in weekly to ensure that your idea of how to get things done matches the reality of how it should get done.


7)   A related and important point: know when to ask for help from others.  One of the biggest problems is not knowing the next step to take, or being unable to do it without the help of others, or more information, or different resources.  Life is about having allies to help you out: have a group of experts, counselors, friends, etc. who can give you thoughtful advice when you hit those inevitable times when you don’t know what to do next.  Bonus: if you still can’t find the answer, just try to move in the right general direction.


Hope you are all doing well on your projects!


3 Quick Thoughts about Fatherhood for Father’s Day

It’s Father’s Day, and this past week has involved a lot of thinking about fatherhood.  One friend is creating a time capsule for his newborn to be opened in 18 years and is wondering what to write in a letter to him; another friend wakes up today to his first Father’s Day without a father; I personally have been “missing the mark” in my own fathering and have been reflecting deeply on how to be a dad.

Three quick thoughts

First, if you have a living father, speak to him today – not just a quick hello, but hopefully to truly connect for a moment – laugh, share, reflect.  For my friend who lost his father, today he wakes up and knows he can never speak with his dad again.   It doesn’t take time, it takes heart.

Second, if you are a father, remember that your overarching responsibility/role is to let your children know and feel that you completely love them.  Every dad is imperfect.  Ever dad regrets things he didn’t do or say, and other things he did do or say.  However, studies show, and intuition confirms, that if your children know you love them, things will probably work out ok.  And if you answer every question with “how can I act in a loving way”, it’s pretty easy shorthand for the right answer.

Third, encourage your sons (in particular) to have other “father figures”.  Many dads (including often, yours truly) really want to be it all – the mentor, the parent, the friend, the counselor, etc.  But it turns out that the most centered and happy men find and develop second father-like figures in their life who often balance and support the things that their father didn’t provide.  Rather than resist that, we should encourage it.  You don’t have to do it all, and in fact, developing other close mentors is an important driver of growth later in someone’s life.

Happy Father’s Day!  Share your tips in the comments section!

Ordinary Heroes Project – Meeting #3 (Group)

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Welcome back to the Tavern, men!

Today was a further process of really naming our projects, of narrowing in on their specifics, and committing to them publicly.  We were reminded of the more general goal of this project – that is, living into our project with more awareness, and taking advantage of the format we are in to feel into this and experience it more completely than we otherwise would.

The project is designed to be a metaphor for all of the tasks in our life.  There was extensive discussion of feelings of apprehension, of requests for support, and demonstrations of that support.  Such a joy to be in the company of these men!

Many people had projects that were “things they longed to do but never got to do”.  Or in other words, something they’ve wanted to do one day – and now today is that day!  We were challenged to explore what we were crossing into with our projects.

Follow your bliss…

The Ordinary Heroes Project – Meeting #2

Last night was the second meeting for the Ordinary Heroes Project, this time we met with just our small group, these groups comprise about 8-10 men each.

We met via Fuze, which allows all the participants in our conference to simultaneously video stream with each other.  What a gift to be able to dedicate 90 minutes of an evening discussing projects, motivation, and tapping into gladness with this amazing group!  Our task, to be completed by Friday, is to move towards a project and pick a title for it.  The projects will be posted on our private website, for all to witness, monitor, and support in the coming four months.

Most of our time was spent discussing specific projects.  A common theme was that many undecided men were considering two projects; often one that was more for “the soul’s own joy” and another that would be more of “an act of service”.  Some men were unsure of the specifics of their project but had general direction, yet throughout there was a real sense of support as we all move towards finding an ordinary task that we will do with more vigor, support and accountability than we may have thought possible.

CR is going to be designing a ceremonial pipe that he has been considering for between 5 and 10 years.  DB is considering going to his own personal edge and putting together an internet presence after a long period avoiding Facebook and other such sites.  HS wants to tap into a hobby, surfing, that gives him joy – and is also considering an act of service.  Two men are interested in completing musical projects.  JR will take steps towards starting a business he has always dreamed of.  JC is going to a traditional college to complement his less traditional training.  MW is moving towards a project around fatherhood.

Some key takeaways: this is about awakening a part of you, bringing the journey alive in your daily life, and answering a deep calling.  It is time for all of us to reflect, and as the next step, name your project!  I’m excited to see how we all move forward in the coming weeks.