Cranberry Torte

December 9, 2014December 9, 2014 / Rob Rowald / Leave a comment

INGREDIENTS

6 cups fresh cranberries (2 -12 oz packages)
2 cups sugar, divided into 1.5 cup and .5 cup amounts
2 cups flour (standard, almond, or coconut)
4 eggs
1 cup walnuts, chopped (optional)
2 sticks unsalted butter
1 cup water
Pinch Sea salt

PREPARATION

Preheat your oven to 300 or 325F. (Explanation later)
Rinse the cranberries and put in to lightly greased 13×9 glass pan
Sprinkle .5 cup of sugar over cranberries and set aside
In a medium bowl beat the eggs (low speed)
Add 1.5 cups of sugar and continue beating
Add melted butter
Once incorporated slowly add flour in .5 cup increments fully incorporating each before adding the next.
Slowly add water to mixture until it reaches a smooth, batter like consistency
Mix in walnuts
Pour mix over cranberries in 13×9 pan
Let sit for a couple of minutes to make sure the batter fully covers the cranberries
Bake for 70 minutes at 300 or 60 minutes at 325
When the torte is golden brown remove from oven and let cool completely.
Serve and enjoy

Store refrigerated or freeze to enjoy later

Baconized Meatloaf

July 15, 2014 / Rob Rowald / Leave a comment

 INGREDIENTS

• 1 lb ground pork
• 2 lb ground beef
• 1 cup almond flour
• 2 eggs
• 2 cups marinara sauce (from a jar or homemade)
• 10 slices bacon
• Sea salt and freshly ground black pepper to taste

PREPARATION
1. Preheat your oven to 350 F.

2. Mix the ground meat with the almond flour, eggs and half the marinara sauce together in a bowl. Season to taste with sea salt and freshly ground black pepper.

3. Form two loafs in snug fitting baking dishes and cover the loafs with the bacon slices.

4. Put in the oven to bake for about 45 minutes, until well cooked.

5. Put the oven on broil for another 10 minutes to crisp up the bacon.

6. Remove the loafs from the oven and let cool for 5-10 minutes.

7. Heat remaining marinara sauce on the stove top.

8. Slice the loafs, serve into plates and top with hot marinara sauce.

Meatzza

July 15, 2014 / Rob Rowald / Leave a comment

This is an almost Paleo pizza. If you leave out the cheese it is, but I like cheese.

INGREDIENTS
Crust
• 1 lb lean ground beef;
• 1 lb ground pork;
• ¼ cup onion, finely chopped;
• 1 clove garlic, minced;
• 1 egg;
• Sea salt and freshly ground black pepper to taste;

Topping
• 6 slices bacon, cut into pieces;
• ¾ lb button mushrooms, sliced;
• 1 cup bell peppers, thinly sliced;
• 1 cup sugar-free tomato sauce;
• 1 tsp dried oregano;
• Sea salt and freshly ground black pepper to taste;
• Shredded Cheese of your choosing, I prefer an Italian blend

PREPARATION
1. Preheat your oven to 450 F.

2. In a bowl, mix the ground meat with the egg,salt, pepper, onion and garlic.

3. Spread the mixture on a 16-inch pizza pan and bake for 10 minutes.

4. While the crust cooks, heat a frying pan over a medium heat and cook the bacon for about 5 minutes so it’s still a bit soft.

5. Add the mushrooms and continue cooking until they are almost cooked.

6. Add the bell peppers and cook for another 2-3 minutes.

7. Remove the crust from the oven and pour out the juices which can be reserved for other recipes. At this point the crust will have shrunk a bit.

8. Preheat your oven broiler.

9. Spread the tomato sauce evenly over the crust and spread the bacon, mushrooms and bell peppers on top of the sauce. Sprinkle with the oregano.

10. Put the Meatzza back under the broiler and broil until to top starts to brown.

11. Distribute cheese over the meatzza and return to oven until cheese is bubbling and starts to brown.

Jambalya

July 15, 2014 / Rob Rowald / Leave a comment

I’m a bit of a foodie. I love experimenting with food preperation, creating and tweaking recipes. To that end I present my spin on a New Orleans classic. This recipe has been used and found tasty by a few people.

I hope you like it.

Rob’s Jambalaya: feeds A Whole Mess Of People

3 bay leaves

5 pounds ham, diced

1 gallon water

Oil, for sautéing

3 pounds chicken breast, diced

2 pounds shrimp, deveined

1 pound crawdad tails

5 onions, chopped

2 pounds celery

5 green peppers, chopped

1 cup green onion, chopped

5 tomatoes, diced

2 cups tomato paste

3 tablespoons parsley, chopped

4 ounces garlic, crushed

2 teaspoons dried thyme

2 teaspoons cayenne pepper

1/4 cup Worcestershire sauce

3 pounds smoked (andoullie) sausage

3 pounds brown rice

Salt, to taste

Rob’s Spice Mix* to taste

1. In a boiler, add bay leaves, diced ham and water. Let boil for 1 hour.

2. In another boiler pan, heat oil.

3. Add diced chicken, onions and celery. Saute until tender then add peppers, onions and diced tomatoes.

4. Add tomato paste, chopped parsley, crushed garlic, dried thyme, cayenne pepper, Worcestershire sauce, shrimp and smoked sausage.

5. Cook for 10 minutes.

6. Add crawdad tails

7. Cook for 5 minutes

8. Add Rice to first boiler, and boil until tender

9. Add cooked rice to jambalaya in second boiler.

10. Salt and spice to taste

* Spice mix

2 tablespoons part fresh ground pepper

2 tablespoons part cayenne pepper

6 tablespoons Old Bay Seasoning

2 tablespoons mesquite seasoning

2 tablespoons garlic power

2 tablespoons onion powder

Hope you enjoy it.

Rob’s Paleo Mayo

July 15, 2014July 15, 2014 / Rob Rowald / Leave a comment

Ingredients:

1 large egg yolk (2 if you like it yolky)
1/4 teaspoon salt
1/4 teaspoon Dijon mustard
1 1/2 teaspoon lemon juice
1 teaspoon white vinegar
3/4 cup macadamia nut oil or avocado oil or walnut oil

**All ingredients should be at room temperature**

Place all the ingredients except the oil in a large bowl and whisk until the yolk is thickened and the color brightens (around 30-45 seconds).

Add 1/4 cup of the oil in a slow steady stream while whisking vigorously (~1 minute).
To keep my bowl in place, I put it on a rubber mat. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.

After the oil is incorporated, slowly add the second 1/4 cup of oil and incorporate it the same way as the first (~30-45 seconds). I

Add the last 1/4 cup of oil all at once and whisk it to emulsify the mayo completely (1.5 – 2 minutes).

AfterShokz Bluez 2 Review

May 7, 2014January 12, 2016 / Rob Rowald / 7 Comments

As always this will be a down and dirty type of review. It will be based in real world terms, not fancy marketing hype. Ready or not, here we go.

Common background information: I workout a lot, I sweat profusely and I have shorted out at least two dozen headsets in my pursuit of sweat-proof earphones/headsets to use while I run, lift, and bike. If you have read my previous reviews, you will remember that I reviewed other Aftershockz products last year. Well my friends at Aftershokz have graciously provided me with a pair of their newest headset to torture. Iam happy to say that, I have found another great headset that I can recommend. Like their predecessor these are a bit different than standard headsets/earphones in that they are an open ear, bone conduction type of headset. That means they sit on your cheekbones and send sound to your inner ear, not like tradional heatsets that go in your ear. So without further rambling, I present the AfterShokz Bluez 2. http://www.aftershokz.com/collections/wireless/products/bluez-2

If you are unfamiliar Aftershockz, I can say I’m not that surprised. Though I expect that to change any day now. When I first came across Aftershokz, I was looking for bone conductive headsets. I knew they were out there but hadn’t ever found any Bluetooth ones before. Anyone who knows me knows I HATE, and yes that is a strong word, but I absolutely hate wired headsets and earphones when I exercise. My gorilla arms tend to flail about and get tangled up in the wires and rip things off my noggin. I was happy to find that someone had stepped up and created a Bluetooth BCH and couldn’t wait to try them out.

Good:

Price: The Bluez 2 MSRP is $99 but I imagine that street price will vary a bit once they are publicly available. The price point is not too outrageous for a Bluetooth stereo headset of decent quality. It’s great when you take into consideration, that bone conductive sets are usually higher than this when wired.

Comfort: Like my review for the Decibullz (http://aosp.us/?p=799) and the original BLUEZ (http://aosp.us/?p=862) , I cannot stress this point, enough, because they do not go in your ears, but rather sit on your cheek bones, they are extremely comfortable. I wore them for about 8 hours the first day I had them, and just like the previous model, I almost forgot they were there, except for the constant rhythm I had in my head.

Fit: The Bluez 2 fit like, most other wrap behind headsets, but are most similar to the Motorola S10/S11 headsets, in the fit department. If you’re worried about them falling off while you workout, don’t. I know some of you out there are going to be like, “But I really workout hard/fast/violently/whatever…” Yeah I do too. I do 60-75 minutes of cross-fit style training followed by 60-90 minutes of trail/road running. In the course of my workout my head gets flung into many different positions, sometimes with a fair amount of force. Guess what, they stay in place just fine. They fit securely in front of your ears and have a band in the back that helps keep the tension on them. They have stayed in place so far for me, in excess of 8 hours of workout time so far. A small change from the original is that the tension strap is not adjustable. So far that has not been an issue because it fits snugly and has some stretch to it.

Sound Quality: If you’re looking for a headset that can be an audiophile’s wet dream, I’m going to ask you to kindly move along, as these are not the headphones you are looking for (Jedi mind trick active). OK are those guys gone? Good. OK, for the rest of you out there who are looking for a headset that has great audio, phone capabilities, and decent battery life, I’m talking to you. I was surprised by the sound quality of the Bluez 2, even compared to the originals which were good. I had tried bone conducting headsets a few years back and was, let’s just say, underwhelmed by them. The Bluez 2 do a great job of reproducing the sounds that you would normally have going into your ears. The bass was bassy but not overbearing, the mids and highs were there and represented well. If you have them cranked all the way up you can hear the music coming out of them from a distance, but if you set them down on a hard surface they will shake and rattle all over the place, letting you know it’s not sound but vibration that you are hearing. They have implemented a new feature called “Leak Slayer” which helps cut down on audio leakage, which was an issue for the originals. As far as call quality I have made a few calls with them and people say they can hear me nice and clearly and I can hear them very well too. The Bluez 2 have an additional microphone for noise reduction, and it appears to work as advertised So they actually do perform very well as a phone headset.

Packaging/Accessories: when most companies are trying to give you as little as possible when you buy their products, it’s refreshing to see one going a bit better. The Bluez 2 are packaged well in a nice box. Inside that box is a soft carrying case, a charging cable, a warranty card, a quick start guide, a multi lingual instruction sheet and the tension band. Unlike some of the other brands that give you throw away packaging and the headset, it’s nice to get the carrying case included. That being said, I’ll never use it. I never used the rigid case that came with the Bluez.

Controls: The power, volume, and multifunction buttons are rubber coated/booted physical buttons. They work as intended and are easy to use. To answer a call you press the multifunction button on the left “ear” piece (when you are wearing them), this will pause any media you have running. To end the call you press the button again. To make a call a double press of the button gets you into the dialog for that. To play/pause your music you single press the multifunction button. Dead simple.

Battery: They claim a 6 hour battery life. I was able to get almost 8 hours out of them the first day I had them. The first couple of hours were at about 90% volume, while the rest was at 50% or a little below. I’m not sure what volume they have their number spec’ed for but, as always, your mileage may vary.

Warranty: They come with a 2 year warranty, that covers defects in workmanship and sweat damage. As a side note, they truly stand behind their products. I destroyed 12 pairs of the originals with my overactive sweat glands. They happily replaced them no questions, no qualms. This is a company that I can say honestly really cares about their customers. The customer service staff that I have worked with have all been great. Always courteous, always genuine, and always eager to help me get my issue resolved.

Neutral:

Sound Quality: I know I just said this was in the good column, but there is something I need to tell you about that is neither Good nor Bad when it come to the sound quality. Remember these are an Open Ear style headset. That means you can still hear outside sounds/noise when you use them. For me this is a good thing, I often run along roads and busy streets, and being able to hear approaching traffic is always good. While I enjoy the solitude that my in ear headsets give me, the safety factor takes precedence when running outside. Being able to hear ambient noises can be a strange experience at first, but you’ll adjust quickly.

BAD:

Comfort: Again, I know I just said this was in the good column, just hear me out.I had no discomfort with the Bluez2 but the foillowing goes out to anyone who is new to bone conduction headsets. You will likely have no discomfort while wearing/using the Bluez2. You may notice a strange sensation when you take them off. After being on your head for a long time, you may notice a weird tingling sensation on your face (no doubt from being shook all day) and you will likely notice a sense of relief when you take them off. Because they put pressure on your face, it apparently build up after a while. Like I said I only noticed it after taking them off and only the first few times I wore them.

USB Flap: In order to maintain the Water resistance/Sweat Proof-ness they have a small flap that covers the usb port. It’s made of plastic and is held in place by a flimsy little, for lack of a better word, tether. I would have rather seen a rubber plug style door that is welded to the plastic than what they are using. It has been ok so far but we will see how it holds up. The original Bluez had the same type of connector and it was surprisingly resilient.

Conclusion:

Conclusion: No bones about it (see what I did there?), well excluding your cheek and inner ear bones (you do know you have bones in your ears right?), the Aftershokz Bluez 2 are a good buy. Even if you have to pay full retail price, but who does that. They have performed well for me so far and will most likely become my daily driver (replacing the original Bluez) for working out and running, assuming I don’t prove the sweat-proof claims inaccurate.

UPDATE 5/30/2014:

So, I have put these things through the wringer. Over 20 hours in the gym, and 200+ miles running in conditions ranging from light rain to high humidity and heat. They have had more sweat and moisture on them then should be legal and all the while they have performed great with nary a peep of complaint. These are by far one of the best headsets on the market today. I can finally say that the Bluez 2 are Officially Rob Approved.

Stuff I carry with me most of the time, Or, What’s in Rob’s bag

April 29, 2014April 29, 2014 / Rob Rowald / 1 Comment

So I was asked the other day, by a fellow geek, “What are the things that you carry with you all the time”

My answer was pretty short on a daily basis it’s just my phone and my smartwatch, but I do have some pretty nifty gadgets for when I run/exercise/hike/whatever. So I decided to list the stuff that I have that I think is pretty darned nifty.

Phone: Current device, Samsung Note 3 32GB with a 64GB sd card

Smart Watch 1: Galaxy gear (original model) running Null ROM with both cores active

Smart Watch 2: Omate Truesmart (http://www.omate.com/) it’s a fully functional standalone android phone as well as a watch

Headset 1: Blue buds X by Jaybird (http://www.jaybirdsport.com/bluebuds-x-bluetooth-headphones/) These are my everyday earphones they are customized with Decibullz custom earmolds (http://www.decibullz.com/shop/custom-earphone-molds/)

Headset 2: Bluez 2 by Aftershokz (http://www.aftershokz.com/product/bluez-2/) these are my go to headphones for outdoor exercise and while at the gym. They are bone conduction headphgones so I can hear the outside world while hearing my music

Headset 3: Pump HD by Blueant (http://blueantpump.com/) These are my going out in bad weather headphones as they are fully water proofed and can be washed under the tap.

Heart Rate Monitor 1: Scosche Rhythm (http://www.scosche.com/health-fitness/heart-rate-monitor) this is a Bluetooth HRM that uses optical tech to take readings. It straps to your arm rather than your chest, making it much more convenient to use.

Heart Rate Monitor 2: Scosche MyTrek this is the older version of the Rhythm it’s my backup

Heart Rate Monitor 3: Polar FT4 with a rigid chest strap (http://www.polar.com/us-en/products/get_active/fitness_crosstraining/FT4) The soft straps that come most HRMs don’t work well for me.

External Battery 1: LK 3800mAh External Backup Power Bank Battery Case Cover For Samsung Galaxy Note 3 (http://www.amazon.com/gp/product/B00FNNTW94/ref=oh_details_o09_s00_i00?ie=UTF8&psc=1) This is a battery/case that doubles the runtime of my phone.

External Battery 2: Intocircuit Power Castle PC26000 26000mAh External Battery Pack (http://www.amazon.com/gp/product/B00BB5VQCE/ref=oh_details_o09_s00_i01?ie=UTF8&psc=1) this gives me the power needed for long trips off the grid.

Solar Charger: Instapark 10w Solar Panel Portable Solar Charger with Built-in Dual USB Ports (http://www.amazon.com/gp/product/B0071DP30G/ref=oh_details_o09_s01_i00?ie=UTF8&psc=1) Great for when the 2 external batteries die.

Home Charger: Roker 40W/ 4-Port USB Charging Station (http://www.amazon.com/gp/product/B00HP0FOCM/ref=oh_details_o03_s00_i00?ie=UTF8&psc=1) this provides plenty of power and allows me to charge 4 devices at once.

Tablet 1: Dell Venue 8 Android Tablet (http://www.dell.com/us/p/dell-venue-8/pd) For when I want a larger screen for reading or what not.

Tablet 2: Dell Venue 8 pro Windows 8.1 pro tablet (http://www.dell.com/us/p/dell-venue-8-pro/pd?oc=fncwv8p02&model_id=dell-venue-8-pro) For when I want to use full fledged windows but have limited space.

Tablet 3: Apple iPad 2 64 GB this is really just my Pandora device, it sits on my desk most of the time streaming music. I’m more of an android guy. but It does get used when troubleshooting issues for other people.

So that pretty much sums up my current stuff. Soi now I ask? What’s in your bag?

Music, what I’m listening to these days

December 12, 2013 / Rob Rowald / Leave a comment

Ever wonder what kind of music I listen to? Well it varies from day to day, but here are a few of the artists I’ve been listening to lately… Hope you enjoy.

The measure of true fitness – I’m a Work in progress

July 12, 2013January 10, 2014 / Rob Rowald / 1 Comment

Let me preface this post by saying, I’m still working on my true fitness. I am in no way near where I want to be, but everything takes time. Maybe someday I will be truly fit, until then I’m a work in progress

The thing that most people fail to comprehend is what true ‪‎fitness is.
It’s not a specific weight, a body type or even an appearance, but rather a measure of ones capability.

True fitness doesn’t come from having the physique you see in magazines, being able to lift the most weight, or from the number of reps you can do in any given exercise. True fitness is being the best you, that you can be.

Overcoming your personal obstacles, out performing the you of yesterday. True fitness is a measure of your endurance, you capacity for change and your ability to accept the things that you cannot change.

Having rock hard abs and the perfect V shape would be great, don’t get me wrong, but they are not the true measurement of your fitness. Running two miles when you used to only be able to one, is a much better measurement.

Recognizing your stumbling blocks, both mental and physical, and working to correct and eventually overcome them is a better measurement of your true fitness.

Being physically fit is only a part of your true fitness, the greatest aspect of true fitness is mental. it’s not hoping, or praying that you are able to do something. It’s not being afraid to try, even if you do not succeed at first.

Having the mental attitude of “I believe I can do this” or better yet “I know I can do this” that is the biggest part of true fitness.
When we can look at ourselves and say “I give you permission to fail, so long as you have given your best effort”, that is when we are at our best.

Once you allow yourself to get over the preconceived notions of what fitness is, you can focus on raising your capabilities and your functional abilities.
When you give yourself permission to move past the obstacles that you have placed in your own way, and allow yourself to live up to your potential, then you will know what true fitness is.

True fitness is functional fitness, not physical fitness.

“Brownies”

July 7, 2013July 11, 2013 / Rob Rowald / Leave a comment

Today’s kitchen experiment: “brownies”

1 stick butter melted (or 2/3 cup ghee)
2 TBS walnut oil
1/3 cup dark cocoa powder
3 eggs
1/2 cup coconut flour
3/4 cup raw sugar
2 Tbs agave nectar
2 Tbs maple syrup
1 tsp vanilla
1/2 package dark chocolate chips
1/2 cup chopped pecans

in a small container mix sugar, agave, maple syrup, oil and butter
in a medium bowl mix coconut flour, cocoa powder, eggs, vanilla, pecans, chocolate chips
Add sugar mix to flour mix and stir until fully combined
add to greased 9×9 pan

either bake for 45-50 minutes at 325 degrees or microwave for 6 minutes
let cool
enjoy

A philosophy I can get behind, for the most part…

April 12, 2013April 12, 2013 / Rob Rowald / Leave a comment

As most of you know, I am not a religious man. I have my own belief system that is based on what I have learned about the world and the people in it over the course of my life so far. When I was younger and far less intelligent I was a militant ass; much more intolerant and therefore far less tolerable to be around. You could say I was a complete shit, and I would not have cause to correct you, as it is unfortunately true.

I have since grown older, wiser*, softer, and some would say more apathetic towards most everything in general. This has made me realize a few things; one being everybody needs a philosophy that they can subscribe to (even if very loosely), so if you are in between belief systems or even if you are not, I encourage your to read the following short list and see if you can use it until you find something better/more fitting to your life style. This is by no means me trying trying push anything on anyone. On the contrary, I found this and thought I would share it with you: my captive audience of relatives, acquaintances friends, Romans, and countrymen.

I cannot take credit for what your are about to read but I think (for the most part) it is a good set of ideals. Feel free to substitute any of the diety specific references for your own higher power icon. There is a link at the bottom to the originating website if you are so inclined, if not, that’s just peachy as well.

The Church of the Flying Spaghetti Monsters Eight “I’d Really Rather You Didn’ts”

1. I’d really rather you didn’t act like a sanctimonious holier-than-thou ass when describing my noodly goodness. If some people don’t believe in me, that’s okay. Really, I’m not that vain. Besides, this isn’t about them so don’t change the subject.

2. I’d really rather you didn’t use my existence as a means to oppress, subjugate, punish, eviscerate, and/or, you know, be mean to others. I don’t require sacrifices, and purity is for drinking water, not people.

3. I’d really rather you didn’t judge people for the way they look, or how they dress, or the way they talk, or, well, just play nice, okay? Oh, and get this into your thick heads: woman = person. man = person. Samey = Samey. One is not better than the other, unless we’re talking about fashion and I’m sorry, but I gave that to women and some guys who know the difference between teal and fuchsia.

4. I’d really rather you didn’t indulge in conduct that offends yourself, or your willing, consenting partner of legal age AND mental maturity. As for anyone who might object, I think the expression is “go f*** yourself,” unless they find that offensive in which case they can turn off the TV for once and go for a walk for a change.

5. I’d really rather you didn’t challenge the bigoted, misogynistic, hateful ideas of others on an empty stomach. Eat, then go after the bastard.

6. I’d really rather you didn’t build multi million-dollar synagogues / churches / temples / mosques / shrines to my noodly goodness when the money could be better spent (take your pick):

Ending poverty

Curing diseases

Living in peace, loving with passion, and lowering the cost of cable

I might be a complex-carbohydrate omniscient being, but I enjoy the simple things in life. I ought to know. I AM the creator.

7. I’d really rather you didn’t go around telling people I talk to you. You’re not that interesting. Get over yourself. And I told you to love your fellow man, can’t you take a hint?

8. I’d really rather you didn’t do unto others as you would have them do unto you if you are into, um, stuff that uses a lot of leather/lubricant/Vaseline. If the other person is into it, however (pursuant to #4), then have at it, take pictures, and for the love of Mike, wear a CONDOM! Honestly, it’s a piece of rubber. If I didn’t want it to feel good when you did it I would have added spikes, or something.

http://www.venganza.org/

*this is open to debate

Calculating Calories Burned: How I do it

January 4, 2013January 10, 2014 / Rob Rowald / 1 Comment

Hey Look It’s Me

It’s been a while since I have posted anything so I figured I would go over something.

I have been asked before and some of you may be wondering how I figure my calories burned, well here is my method:

It begins with heart rate monitors, these wonderful and frustrating devices are the crux of any method of figuring calories burned.

I use two different HRMs one is a Polar FT4 with a rigid chest strap (http://www.polarusa.com/us-en/products/get_active/fitness_crosstraining/FT4), the other is a Scosche Rhythm with an arm strap (http://www.scosche.com/rhythm/). I use both of these great devices to record my numbers for my various exercise routines. When I finish a routine I then add the results from each HRM together and divide the sum by 2 to get an average (the results from each device are pretty close to each other but never the same).

Next I take this averaged number and then subtract my Basal Metabolic Rate (the calories I would have burned just sitting around on my arse in the same period). You can find a rough estimate of yours here: http://www.calculator.net/bmr-calculator.html

Take the number you get for a BMR and divide it by 1440 (the number of minutes in a day) and that is how much you burn per minute just sitting on your butt doing nothing.

For me that number is 1.5 (well actually 1.4868 but I round up) so if I do 30 minutes of exercise and burn 600 calories I would need to subtract 45 calories from the result (30 minutes x 1.5 per minute) because I would have burned that amount of calories even if I was just being a bum, that leaves me with 555 calories burned for that routine.

I am the only guy I know that uses a calculator at the gym, but I feel it gives me a more accurate set of numbers, which will be better in the long run. I hope this makes sense to you guys and perhaps you will start using this method for yourself.

Yet another trip around the Sun

October 10, 2012January 10, 2014 / Rob Rowald / 2 Comments

Hey Look It’s Me

Well Yesterday was the 41st anniversary of my arrival on this, our home planet. It’s a small blue marble floating around in the vastness that is space. Light years from anything of real interest, far removed from the hub bub that lies in the center of our galaxy, let alone our universe. What did I do to commemorate such a momentous day, you ask? Well I’ll tell you, in a nice timeline format.

4:30 a.m. – woke
4:35 a.m. – brushed teeth, got dressed for gym
4:40 a.m. – ate breakfast
4:50 a.m. – out the door
5:10 a.m. – at the gym for my Tuesday workout
7:10 a.m. – hit the showers
7:25 a.m. – off to work

BIG chunk of day gone

4:55 p.m. – head home
5:35 p.m. – off to the mall (wife was supposed to pick up some clothes that were being altered)
6:15 p.m. – TO DINNER! (at a great local restaurant that specializes in american comfort food)
8:00 p.m. – back home doing a little bit of work remotely (checking on a big data transfer)
8:15 p.m. – geeked on the computer
10:00 p.m. – called it a night

Exciting stuff I know, but it was a good day.

Since you’re here I might as well expand upon my workout routine as well. My Tuesday workout? well as of late I have switched it up a little bit. Here is what I have been doing for Tuesdays:

Strength:
30 Dips
10 Overhand pull-ups
10 Underhand pull-ups
10 Front grip pull-ups
30 Crouched row 110 pounds
30 Tricep extensions 55 pounds
30 Push ups
40 Sit ups, ledge style* (10 front, 10 right, 10 left, 10 front) 15 pounds
30 Bar dips neutral grip
30 Renegade rows with should press 70 pounds (35 pounds per hand)
30 Crouch and punch 15 pounds each hand
30 Mountain climbers
30 Lunges 70 pounds
Typical time 40 – 45 minutes
Typical Calories Burned 250 – 300

Cardio:

5k run 7.5 mph
10 mile bike ride
Typical time: 50-60 minutes
Typical calories burned: 1200-1700 depending on incline and and other variables

*this is done with a piece of equipment or hanging off the edge of a platform so that your whole upper body is just hanging out in the wide open with no floor, so that you can get a wider range of motion.

It’s been working well for me, I’ve noticed I’m getting more definition in my arms and my stomach area is starting to tighten up a bit, which is a good thing as I have a lot of excess skin to deal with.

On a related note I discovered a new brand of exercise clothing that I really like. Hylete makes a nice collection of workout and competition gear for cross-trainers/cross-fitters and other exercise enthusiasts . I liked the shorts I got from them so much, that I applied to and was accepted into their athletes program.

Basically they help to sponsor me with gear for telling people about their stuff. It’s a simple premise, I tell people about the gear I like and direct them to the Hylete web page, if people use me as a referral when they buy stuff, I get money to buy gear at a reduced price (which helps me save money to pay for more races and such). It’s a win for everyone. Hylete gets more customers, I get more gear, and my friends get high quality gear from a small company trying to make it big.

So if your in the market for some workout clothes give them a look. If you buy something and use me as a referral, great; if you buy something and don’t use me as a referral that’s fine too. I’m just trying to help a small company get their product seen by more people. In the end it isn’t about me getting stuff, it’s about someone building a business that will provide a quality product and employ more people right here in the US. If I get a benefit from it I’m all for it, but even if I don’t I hope see them succeed. Our economy can use all the help it can get these days.

That’s it for now.

Go.

Do.

Be.

Rob

Warriors Dashing, Mudders Toughing it out, and other things I’ve been up to lately

September 19, 2012January 10, 2014 / Rob Rowald / Leave a comment

It’s been a while since I wrote anything of any substance, well intrepid readers don’t worry, you’ll find no real substance here. So, you can continue to breathe easy. This is a light post about things I have been up to as of late, nothing too heady, or heavy, just a nice easy jaunt down recent memory lane. Lace up your running shoes, grab your water bottle & let’s hit the road…

As some of you may know I’m a bit of a workout guy. 4 days a week, 1.5 – 3.0 hours, about 1500 calories per workout, depending on what I’m doing. I have been on a maintenance course lately, just keeping my weight in check and getting more fit. I had ulterior motives though, while not insidious by any means, some people may think them a bit kooky.

I was training for the Warrior Dash (http://warriordash.com) and the Tough Mudder (http://toughmudder.com). If you are unfamiliar they are obstacle course runs. The first being a 5k run with 10+ obstacles to over come to get to the finish line. The second being a 12 mile course with 21+ obstacles standing between you and the finish line. When I tell most people that I do these for fun (and to help raise money for charities) they look at me funny and I know that they are mentally scratching their head and saying “This dude’s cheese must have slid right off his cracker.” while that assessment may or may not be accurate, the fact remains that I do enjoy the grueling punishment that these courses afford me. They push me to do better, run harder, get stronger and generally prove to myself that I am still alive.

I participated in the 2012 Wisconsin Warrior Dash on 8/18. I used it as my primer for the Tough Mudder that I ran on 9/8. It was great. I finished in just over 31 minutes. 36th in my age bracket (out of 600+ runners) and 253rd over all (out of 6510 runners). I also raised over $350 for ST. Jude’s Hospital. The course was great and I was in an early heat so as to avoid the hot mid-day sun. I had set my go to finish in 40 minutes, so I was pleasantly surprised when I found out that I was well below that time. I’m not one for Timed races, as I care more about completing the course than competing on it. which leads us nicely to the next run.

The Tough Mudder, I ran this in the first heat on 9/8. 12 miles of varying terrain littered with many obstacles. Unlike the Dash, this is non timed course that focus more on camaraderie than on time. As fate would have it my cousin, who was supposed to run it with me, was forbidden to do so by his physician. I was a team of one, or so I thought. About 1 mile in I met up with a 34 year old Fireman from Milwaukee named Kevin. His teammate was out as well, due to elbow that got broken in a MMA match. He asked if I wanted to team up and I was happy to do so. He had run the Mudder the year before and was glad to find someone to run it with.

Being 7 years younger than me, a fireman, and a previous runner in the Mudder, meant that I would have to keep up with him, as his pace would no doubt be faster than mine (you do remember me saying I like to be challenged, right?). Well his normal pace was a bit faster than my normal pace, but I stepped it up and kept up with him (except on a couple of hills where he slowed to wait for me.) We ran at about 6.5 mph for the first 5 miles where we happened to meet up with a third guy, and I knew this one. Tom is a guy from my gym whom I have talked to a few times. Here I am just plodding along at about mile 5 when I turn and see him just jogging along as if it’s no big deal; I started talking to him and he gladly joined our twosome. Now a threesome we were like a team, 3 different guys, with different strengths to compliment each other. It turns out the Tom was supposed to be in the 9 am heat, but like me he decided to go early, to beat the heat.

So picture the scene if you can, 2 guys that are younger and in better shape then yours truly, trudging along the mud laden, obstacle filled course with about 7 miles to go. Don’t get me wrong, I’m in OK shape, I run, I lift, & I bike, but these guys are not former fat guys with loads of spare skin flopping around, I looked a bit out of place next to them, but never the less here we were, 3 guys, out to beat this course. As it turned out I was kind of built for this type of thing. I’m tall, fairly strong, and can run for decent amounts of distance without really slowing down. I could grab the tops of the tall walls with just a slight jump, I was tall enough to hop over the smaller barriers with ease, and limber enough to go under the others with little difficulty.

I surprised not only myself but my teammates by being the pace setter at about mile 9. Both Kevin and Tom started to get worn out at that point and I had to take point and keep them motivated. That was easy, seeing the old man of the group plodding along at the same pace he had from the get go, does wonders to get younger guys going.

I was in my zone, the place I go when I exercise, be it biking, hiking, or running. I get into a mental state where I have a sort of tunnel vision, all I see is my end point and I focus on that. I was there; running through smoke and fire; the zone; Climbing up an incline and jumping off a 27 foot tall platform into water; the zone; running up a steep hill, then dropping down a sheer dirt cliff; the zone; running through the muddy forest area, and dodging barbed wire; the zone; swimming through water and getting shocked by up to 10000 v of electricity yep, the zone. At one point Kevin turned to Tom and said, “this guy is like a machine, he just keeps right on going without stopping”. It’s funny the guys I go hiking with have said the same thing. It’s the zone and it is my secret weapon to conquering the course.

Even though the Tough Mudder isn’t timed, I started my HRM when I crossed the starting line and stopped it when I crossed through the “Electroshock Therapy” obstacle. Yeah you read that right 2 obstacle both involving water and electricity. The first one was called the Electric Eel, where you crawl and swim through water with live wires danging down so that you cannot avoid them. ZAP! ZAP! ZAP! I got one to the forehead in the eel that made everything go black for a second. You want motivation, getting shocked will motivate you to move your arse faster. The second electric obstacle is the very last one on the course, no crawling this time, you’re running through an archway laden with over 1000 wires. Random wires have a live charge and will zap the unlucky. I got 3 zaps running through; more motivation. In total I clocked in at 01:58:02 from start to finish. Not too shabby for a guy who less than 2 years ago only ran to kitchen to get a snack.

So Rob, having run the Dash and the Mudder what are you going to do now? I’m going to Disney Land!
Well not really. I went to Kentucky, for a few days of hiking in the Red River Gorge Geological Area of the Daniel Boone National Forest. I hiked a lot, I took a lot of pictures, and generally relaxed for 4 days in one of the most scenic places I have been. Want to see my pictures? There are over 300 of them, most of trees and rocks and other nature stuff…

If you ever get the chance go to the Red River Gorge and the Natural Bridge Parks in Kentucky. I was once again awed by the beauty and power of the world around me. Nothing can make you feel small quite like seeing the enormity of the world we live in up close.

Now I have had to return to the real world, where there are project, deadlines, and problems to be fixed. It’s amazing how much can pile up in a 6 day absence from work. I have servers to repair, new switches to put in place and a 24TB Equalogic ISCSI SAN to implement as well finishing up the office remodel that I am overseeing. I keep the memory of my recent obstacle course in my head along with the pictures of my visit to KY. Filed away to remind me that there are better things waiting for us, just beyond the doors and walls of home and office.

I have about a year to get ready for the next Tough Mudder, Spartan Beast, or maybe the Zombie Run. Who knows what lies around the next corner, just waiting for me, you, hell all of us, to grab hold of and run with. Adventure waits for us, and will always be there when we are ready for it.

Rob

Update If anyone would like to see me get zapped in the Electroshock Therapy obstacle at the end of the 2012 ToughMudder, here you go: http://www.youtube.com/watch?v=5MqJneBi_kk&feature=youtu.be

Chicken Potpie

August 20, 2012August 20, 2012 / Rob Rowald / 1 Comment

Ingredients:

Pie crust (see below)
1 (4ish-pound) frying chicken, cut into 8ths
1 1/4 teaspoons salt
1/2 teaspoon black pepper
2 tablespoons olive oil
3 cups chicken broth
1 bay leaf
1 teaspoon poultry seasoning
2 teaspoons chicken rub seasoning (recommended: Emeril’s Chicken Rub)
1 large russet potato, cut into 1/2-inch cubes (about 2 cups)
2 cups sliced carrots or diced carrots
1 cup coarsely chopped onions
1 cup corn kernels
1 cup button mushrooms, quartered
1 cup lima beans (or baby butter beans)
1/4 cup heavy cream
3 tablespoons all-purpose flour
1 1/2 tablespoons butter, at room temperature
1 large egg, lightly beaten
1 tablespoon water
Directions:
Divide the piecrust dough into 4 separate portions and form into 4 disks. Wrap each disk in plastic wrap and refrigerate for at least 30 minutes before rolling 2 of the portions of dough out to fit into 2 (9-inch) deep dish pie pans. Trim the edges of the dough so that 1/2-inch dough hangs over the sides of the pans. Roll the remaining 2 portions of dough out and refrigerate (placed on a baking sheet with plastic or parchment between dough), along with the prepared pie pans, until the filling is chilled and you are ready to bake the potpies.

Season the chicken pieces with the salt and pepper. Heat a Dutch oven or other large, heavy pot over high heat and brown the chicken pieces on both sides in the olive oil, working in batches if necessary, about 5 minutes on each side. Drain all fat from the pan and add the chicken broth, bay leaf, poultry seasoning, and chicken rub seasoning. Bring to a boil, cover, reduce the heat to low, & simmer until the chicken is very tender and falls from the bone, about 1 hour. Transfer the chicken pieces to a plate and set aside until cool enough to handle. When the chicken is cool enough to handle, remove the meat from the bones and tear into bite-size pieces. Set aside, try not to eat it.

While the chicken is cooling, add the potatoes, carrots, onions, corn, mushrooms, lima beans and heavy cream to the pan and return to a boil. Cover the pan, reduce heat to a simmer, and cook until the vegetables are tender, about 30 minutes.

Combine the flour and butter in a mixing bowl to form a thick paste-like mixture. Ladle some of the hot chicken broth into the mixing bowl and whisk to combine with the flour-butter mixture. When smooth, add this mixture to the pot and stir to combine well. Bring the sauce to a low boil and continue to cook until the sauce is thick and smooth, about 5 minutes. Add the reserved chicken meat, stir to combine, and remove from the heat. Discard the bay leaf, taste, and adjust the seasoning if necessary. Set aside to cool completely. Once cooled, refrigerate until thoroughly chilled.

Preheat the oven to 400 degrees F and position the oven rack on the lowest rung of the oven.

Divide the chilled filling between the 2 pastry-lined pie pans and, using a spatula, smooth the filling to the edges. Place the egg in a small bowl and beat with 1 tablespoon of water. Lightly brush the edges of the overhanging pastry with some of the egg mixture. Top each pie dish with one of the rolled out portions of dough and trim edges so that they match the edges of the dough lining the pie pans. Using your fingers, pinch edges of dough together and roll inward so that the edges sit inside of the edges of the pie pans. Crimp the edges using your fingers, a fork, or a crimping tool. Using the tip of a sharp knife, cut several slits in the top of each pastry to allow steam to vent while cooking. Brush the top of each potpie with some of the eggwash.

Bake the potpies for 20 minutes. Reduce the oven temperature to 350 degrees F and continue baking the potpies until the crusts are golden brown and the filling is heated through, about 40 minutes longer.

Remove the potpies from the oven and allow to cool slightly before serving. Cut the potpies into wedges and serve.

Pie Crust
8 ounces all-purpose flour (about 1 1/2 cups plus 2 tablespoons)

1/2 teaspoon salt

1 stick cold butter, cut into 1/4-inch pieces

2 tablespoons solid vegetable shortening

3 tablespoons ice water

Sift the flour and salt into a large mixing bowl. Incorporate the butter pieces and shortening by hand, working the fat into the flour with your fingertips until the dough starts to come together and form small pea shapes. Work the ice water into the dough with your fingers until it just comes together, being careful not to over-mix.

Form the crust into a disk shape, wrap tightly in plastic wrap, and place in the refrigerator to rest for at least 30 minutes before rolling out to fit into a pie pan.

The secret to my success

July 25, 2012January 10, 2014 / Rob Rowald / 2 Comments

I was recently asked if I had any tips or tricks to help out a new member of MFP (myfitnesspal.com). Below is what I wrote to them, it applies to all of us so I decided to share it with everyone. I hope you enjoy it.

There really is no magic to my success. I eat less than I burn, I eat better foods, and I exercise a lot.

Food:
I buy better foods, I mean that, I have switched to more organic, and less processed foods. I eat more “whole” foods, less canned foods. For example I buy a whole chicken, instead of just breast meat (for the most part), because it is less processed. I eat less pasta, bread, and processed sugars. I use all natural sweeteners when I use them (agave nectar, raw sugar, etc)

When I buy veggies, I buy fresh or frozen. I buy organic and local meats (when possible). I eat a lot of fruit and I drink a ton of water. If you look at yesterday’s log for food, I drank 19 glasses of water.

Exercise:
I exercise 4 days a week for at least 60 minutes each session. I run, I lift weights, I run some more, I ride my bike, I ride the stationary bikes. When I run, I run at least 4 miles at a time, always with an incline (when on a treadmill). The incline is the key to burning big calories. If you are just starting off and you can’t run, walk, but goes as fast as you can on an incline when possible. Most treadmills will incline to at least some degree. If you are walking outside, walk like those people you see in the mall, all serious and determined, walk with speed, with determination, with purpose.

Mentality:
Be positive, you’d be surprised how many people neglect this aspect. A positive frame of mind will help you achieve more than you ever imagined. I can’t wait to get to the gym on the days that I go. Do I love lifting weights, and running and sweating like a wildebeest in the Savannah? Absolutely not. Do I love the feeling of accomplishment, and the results working out brings?Absolutely. The positive frame of mind will carry over into other parts of your life as well, causing everything to seem better overall, which in turns, makes you feel better about yourself, which then leads to better outcomes.

Goals:
Set a goal. No matter how big, or small always have a goal. I’m not talking about your end goal. I’m talking about intermediate and small goals. Like: Today I will walk an extra 500 steps, or I will lose 3 pounds in the next week, or I will not eat a candy bar for 7 days. Small steps, near term goals, little victories. They all add up to long term success.

Dieting:
Remember that you cannot expect a diet to work. Diets are short term plans of action, that are not correlated with long term goals. To be successful, you have to change your lifestyle, change your eating habits, and change you way of looking at food and exercise.

Support:
Find a mentor, a role model, a friend, a workout buddy. Whether that person is live and in person or only accessible via the the ephemeral confines of the Internet, you need a mentor and a role model; someone whom has had success and is willing to share their plans, their routines and their insights with you.

Surround yourself with friends, I’m not talking your go to a bar or movie friends, I’m talking about like minded individuals that can relate and share in your struggle. By joining MFP you have taken the first steps in that part. No one can understand what you are going though, or what you will achieve better than someone who has been there, is there, and is struggling with the same (or similar) issues as you are. We all need support, and while our IRL (in real life) friends and family may be empathetic, unless they are on the same journey as you, they cannot truly understand.

Find an IRL workout buddy, someone who can help push you along, pick you up when you falter, be there when you fail (and you will fail along the way). Find someone that will not let you stop when you hit that wall, won’t let your failures be the death of your ultimate success, someone that will support your effort, or kick you in the ass to get you moving again. You need someone that won’t accept “I Can’t” as an answer.

Acceptance:
Push yourself, If you are capable of running 1 mile, don’t settle for that, push yourself to go 1.25, or 1.5 miles instead. Never accept your comfort zone as your top end. Push yourself to achieve and you will achieve. if you can lift 25 pounds try 30. Do not strive for good enough, strive for better than you have ever done. You are a piece of evolutionary genius. I’m not talking science vs religion here, I’m talking human adaptability. You are built to excel, made for success. You are not a static being, you are ever changing and your goals should follow suit. Set your dreams just beyond your grasp and then reach for them.

Recovery:
Sleep, rest, recharge. Try to get at least 7 hours of sleep a night, 8 if you can get it. Take a day off between workouts to rest. If you are pushing yourself, you will need the time off. Your muscles, while marvelous, need to rebuild after hard work. Take a break from workouts. I routinely take a week off where I do not do any structured workouts. That’s not to say I am not exercising, I’m just doing things like hiking in the woods, trekking up a mountain, chopping wood, swimming in a lake, rowing a boat. This is how I recharge, getting away from society and getting back to the pioneer spirit.

That’s it, you now have been given access to my toolset. I hope it helps you as much as it has helped me.

http://runkeeper.com/user/Robtheitguy/activity/97294949

June 24, 2012 / Rob Rowald / Leave a comment

Trying out a new app for tracking my runs. Check out my tun today.

http://runkeeper.com/user/Robtheitguy/activity/97294949.

The Trail – a poem

June 17, 2012July 25, 2012 / Rob Rowald / Leave a comment

The trail

I love the trail
It doesn’t judge or care how you look or feel
It doesn’t care if its your first run or your millionth
the trail doesn’t see you as an adversary or a friend
it doesn’t even know you are there but it rises to meet you every time
The trail is quiet and listens to your cadence and rhythm
it offers no commentary or advice
It just gives you want you seek
A challenge, a reason to run, a goal to meet
the trail is the one thing you can always count on to give you nothing and everything whenever you need it

At My Core

May 8, 2012February 13, 2016 / Rob Rowald / 9 Comments

Hey Look It’s Me

Since turning 40, I have taken some time and reflected on my interaction with the world around me. Some might say that this is my midlife crisis, some might say this is me coming to terms with the eventuality of my own mortality. Call it what you will.

NPR used to have a segment that was called “This I Believe” where people would write down what was at their core, belief wise. It was a cool segment and there were essays written by celebrities, as well as ordinary joes like you and me. It was one of my favorite segments, I haven’t listened to NPR in a while, and I’m not sure if they ever play those anymore, but if they do, you should take a little time and listen. The essays are insightful, well written and some were downright brilliant.

Mine will not be. What your are about to read will be raw, unpolished, unrefined and most likely offensive to the sensibilities of a lot of people I know.

Everyone is entitled to their own opinion, no matter how wrong or generally misguided it may be, myself included. While you may not agree with everything or anything that I am about say; I ask that you read it all, as it will give you some insight into who I am. If you are an old friend this will by no means shock you, however if you are a newly acquired friend or acquaintance you may find yourself a bit dismayed by some of what is to follow, so please be warned.

I grew up poor, welfare poor, with a mother who could be best described as a grifter. If you don’t know that word I suggest you get a good dictionary (think Oxford English). Growing up with a person like this at the helm of your childhood can lead you to think differently about the world around you. I learned at an early age that there was really no one who you could rely on other than yourself; as everyone out there was either predator or prey. People were things to used and discarded when no longer deemed useful. While this sounds horrible (and I assure you upon reflection, it truly was) it did foster a sound sense of self reliance, and believe it or not self assurance.

Growing up with a grifter as your main parental unit also means that you move around a lot. Take a second to absorb and take that in, because you probably don’t grasp what I mean unless you grew up the child of a military person. When I say we moved a lot, I mean a whole lot. By the time I was 12 I think I had lived in at least as many states and probably two to three times that in terms of actual places where I would lay my head at night. This meant that I never had really good friends, because I wouldn’t be anywhere for more than a few months at a time. Why bother getting to really know people if you were just a transient being in their lives. Living this way actually fed into the whole people as a commodity mentality. While I didn’t know it at the time the nomadic lifestyle we were living was actually doing me a service. It taught me to not be shy, I was that kid who would arrive somewhere and instantly find people to hang out with and be “friends” with. It also led me to be loud, gregarious, and brash. I was that loud kid whom everyone liked immediately. Unfortunately I was also that kid that every parent felt a deep sense of pity for when they learned about my mother. Needless to say I tried to not let people meet my mother for as long as possible.

Growing up the way I did didn’t foster a great sense of morality. When you have a parent whose main objective in life is to see how much they can get from people, you are starting life aiming low. As a child I never knew that this was not the way things were supposed to be. I thought everyone was just like good ole mom; only looking out for themselves. To this day, I honestly believe that my mother did not have my best interests at heart growing up. I, like everyone else she encountered, was just a tool, a commodity to be used. I was another instrument in her plans for the confidence game she called life. I happened to be a rather useful tool, as my dad paid a monthly amount of money that was supposed to be helping pay for the things I needed.

I can remember when I was about 8 meeting a kid whose parents were together and had always been, and thinking that his family was weird. They had lived in the same place for longer than he had been alive. Both of his parents worked actual jobs. That’s not to say my mother didn’t work, she just never really worked. She would have a part time job so as to look like a semi-respectable member of the community. I mean she didn’t want to be seen as the gold digger that she really was.

I think that given the circumstances of how I was raised I have turned out pretty OK. Sure I’ve had my moments where my moral compass has been off, and I still have a duck and cover kind of response to some things, but all in all, I think I have become a well rounded and decent person. I don’t generally shy away from a challenge and I tend to take most things in stride. I would like to believe that as a whole I turned out alright, and have had a positive impact on the world around me. I try to be fair, I try not to take more than my share, I try to help out people when I can.

I honestly feel that how I was raised has a lot to do with my views on religion. I lived in a lot of places where kids shouldn’t live, I had more “dads” than any kid should ever have. I saw a lot of the dark and seedy things that young, impressionable children should never be exposed to.

I saw people who gave 10% or more of their earnings to their church, when I was living right next door and could have benefitted from that money far more than the institution that they were giving it to. I can’t count the number of nights that I went to bed hungry, or cold, or lonely or scared. On more than one occasion I can remember thinking that if there was a god, why was he making me live like this. All those times I went to bed with a sense of fear or hopelessness seemed to strengthen my belief that there was no real purpose for life, there was no great and benevolent creator looking out for us; because if he was out there and he let me go to bed with too little food, or not enough money to have heat, or whatever, then he was a cruel and heartless creator ans I had no need of him. If this was the truth I would rather believe that there was no great power looking down on us, rather than one who, like a kid with a magnifying glass aimed at an ant hill, would sit back and watch us suffer. Don’t get me wrong, I looked into several “flavors of religion” as a young person, and always came to the same conclusion.

I became a militant atheist at the ripe old age of 18. I had seen enough, and heard more than enough of the religious rhetoric to form my opinion and I was damn sure going to let everyone know. I knew plenty of “bible thumpers” growing up and I became the antithesis; I was a “science thumper”. I would try to systematically teardown everything people believed about religion and force them to see my point of view. I can remember looking at a bible, no studying it really, to find all the paradoxes and hypocrisies. I would debate, or more aptly berate, any religious person who dared to spar with me. I remember on more than one occasion bringing other kids to tears because I would make the fight personal. This phase lasted well into my 20’s; I remember I had a neighbor once who walked up to me and asked with sincerity “Have you accepted Jesus Christ as your personal savior” I bluntly said “No”. I asked him if he thought his religion was the one true and correct one. When he said yes, I then proceeded to lecture him on why his brand of religion wasn’t the correct one. I was a complete ass; I realize this now that I am older and have seen more in my life. Needless to say I have mellowed as I have gotten older. I am no longer a militant atheist, nor have I found religion. I’ve come to realize that I don’t care. I personally don’t think that there is a god out there, I’m more apt to believe that we are some weird science experiment for aliens or a completely random coincidence than to think that there is one all knowing, all seeing creator. That’s my opinion and you’re welcome to agree, disagree, and/or not care about it, as I have decided to not care what your belief may or may not be. I do not say that preceding statement with any intended malice, I truly do not care what your beliefs are. If you are a decent person than we can be friends, regardless of how misaligned our beliefs may be.

I will not push my beliefs and values on you, and I ask that you do the same. I have come to the realization that what you believe shouldn’t predicate whether or not we can be friends. I have a very close friend who is a devoted Christian (he and his family are what I consider the best example of how Christians should be.), I have another who is a non practicing Christian. We have decided to agree to disagree about that one aspect of our lives and move on. Life is too short to get hung up the small stuff and yes to me that is a small item.

Below is the cliff’s notes version of my beliefs. Many of which have equal bearing whether or not your are a religious person. Please take them for what they are. A means to gain a little bit of insight about me, nothing more nothing less. As I stated This was not meant to offend anyone, but if it has, I understand. I hope you can see past it. If not, again, I understand.

Things I believe:

An intelligent persons does not need the promise of a heaven to do what is right.

Character is doing the right thing even if you would benefit from doing the not so right thing.

Your beliefs don’t make you a better person, your actions do.

Ones beliefs are like ones genitalia, it’s great that you have it, but no-one needs to see it.

There are good Christians, there are good Muslims, there are good atheists just as there are bad Christians, bad Muslims, and bad atheists.

People are people, judge them on what they do, not what they believe, not what country they come form, not how they look, nor by the color of their skin.

Children are born scientists, uncoupled from belief. Their minds are wide open to all possibilities, we indoctrinate them into a closed minded belief set when we saddle them with our beliefs. We should let them explore, and decide on their own what they want to believe or disblieve, and love them in spite of any choice they make, not chastize them for it.

All people are created equal, it is our beliefs that determine their worth and ultimately burden them with inequality. If we cast away the baggage we were given by our predecessors and see people for what they are or could be, we see that we are all, at the core, the same. We all just want to be loved and accepted for who we are, not what we believe.

In the end I hope to be remembered for all I did to help others and to make this world a better place, not for what I believed or did not believe in.

We should all strive to know more about the world then we knew yesterday and to try to lessen the suffering of others. (this was paraphrased from a quote be Neil deGrasse Tyson, but it is part of what I believe he just said it better.)

________________________________________

I look forward to any comments that you may have.

Rob

Fruit and Nut Cookies – A recipe

March 12, 2012July 22, 2013 / Rob Rowald / 2 Comments

Right so here is a recipe I concocted when I wanted cookies, since I had no chocolate chips I improvised.

The stuff you need:

2.5 cups flour ( I used AP but knock yourself out and use what you like, coconut flour works well)

3/4 Brown sugar (packed as tight as you can)

3/4 cup sugar (I used plain white sugar this time, but demerara or sugar in the raw work too)

1 tablespoon Agave nectar

2 tablespoons honey

3 eggs

1 stick of unsalted butter softened

1/2 tablespoon baking powder

1/4 teaspoon salt

1/2 teaspoon Vanilla extract

1/2 cup of chopped nuts of your choice

1 package of dried mixed fruits (5-7.5 oz)

What to do:

Preheat your oven to 350 degrees F (177 C)

Mix Flour, Salt, Baking Powder together in a bowl then set it aside

Combine the sugars and the butter in a large mixing bowl and stir until thoroughly mixed and slightly creamed.

Add the agave nectar, honey, vanilla and eggs, continue mixing until all ingredients are completely mixed.

Add the Flour mixture in four parts making sure that the previous addition is completely absorbed before adding the next.

When all the flour has been added and the dough is of the proper consistency fold in the nuts and fruit.

Chill in the fridge for 15 minutes

Drop in heaping tablespoons onto a non greased pan and bake for 11-15 minutes

Let stand for 1 minute before removing to a cooling rack

Try not to eat them all in one sitting

Makes about 18 big cookies.

Rob (from the Internet)

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