Food, again

The older I get, the less I think things have to be confined to a rigid structure.

A lot of people classify themselves as vegan, or vegetarian, or pescatarian, or any number of permutations and combinations.

I love food of all sorts.  I also recognize that the choices you make about what you eat impacts your health in really significant ways.

In following Blue Zones concepts, I try to eliminate meat consumption, and eat lots of minimally processed vegetables, fruits, lots of tofu and beans.  I also try to drink lots of water and green tea.

Today's lunch was really good.  There was a vegetable stir fry and longs beans stir fried with a little bit of beef.  The ginger fried rice had some chicken in it, and the fried saimin had luncheon meat, but I would say that 95% of my meal was vegan.

Meat consumption was kept really small.  Also in keeping with Blue Zones, I ate mindfully - slowly, enjoying the taste of the veggies (I'm fortunate to really love the taste of vegetables), and I made a conscious decision to stop when I was no longer hungry, not to stop when I was full.  That made a big difference in the way I feel now, an hour later, satisfied, but not sickly full.

My favorite places to have pescatarian / vegetarian / vegan food

Vegetarian/vegan 
Down To Earth
Foodland Farms (salad bar)
Simple Joy
Loving Hut
Water Drop Vegetarian House

Pescatarian (lots of fish!!)
Fresh Ahi Off The Boat
Paina Cafe
Michinoku, actually, any Japanese restaurant
Choi's Garden
Hawaii Hot Pot Shabushabu House
Aja

Friedman Dirty Shirley combo

I played a Les Paul through a Friedman Dirty Shirley combo today.  It sounded incredible!!  It's a very classic sounding amp - reminds me of an old Marshall with the clipping low end.  It's not suitable for metal, but it's perfect for classic rock.  I would love one of these amps.

Vegan pho

I had vegan pho today for lunch.  It was so good!!  Along with the pho noodles, there was fried tofu, mushroom balls, button mushrooms, shiitake, snow peas, and white fungus.  I want to make this at home.

My bittermelon obsession

I'm really loving bittermelon.  I think I could eat it every day.  My Christmas breakfast consisted of bittermelon stir fried with tofu, rice, takuan with shiso, and a cup of jasmine tea.  The flavors all blended in a really nice way - the bitterness of the bittermelon enhanced by the umami kick of the dashi no moto, the saltiness of the takuan, and the floral note of the jasmine tea.

Beautiful morning walk

I love being outdoors, especially in the quiet of early mornings.  There's a pathway that I walk down that has the most beautiful treeline, accentuated by the morning sunrise.  At this point in my walk, I'm usually about 4 miles in, with 2 more miles to go to get home, so I'm hitting home when the sun has just risen.  I feel so lucky to be able to enjoy this time of the morning.

Quick lunch

One day I had to rush home to pick up my kids, but I had about an hour to make and eat lunch.  Fortunately I had some fruits already cut up, lettuce prepped, and some sweet potatoes roasted, so I could make a quick but really good lunch consisting of a sato imo and kidney bean hash, an edamame kaiware wakame salad, and pineapples and melon.  So filling, so yummy, and healthy!

Exercise goals

Aerobic
Strength
Stretching
Balance

Food things to think about from the Blue Zones

Eat more fruits
Eat more nuts
Eat more tomatoes
Drink lots of water and green tea
Eat less meat

The Future of Metal?

There are three albums that came out in 2017, that for me, represent the future of metal.

These are:

Forever - Code Orange

Code Orange mixes deathcore elements along with hardcore.  I like the hardcore elements, they remind me of Nails.  The deathcore sounds good without sounding like a pig squeal parody.  I think it's cool that the drummer sings lead, as do the guitar players.  The different voices work well together.  The track "Bleeding In The Blur" is kind of weird after the first three tracks, but it's growing on me.

Nightmare Logic - Power Trip

Power Trip remind me of vintage Metallica - like Metallica never moved beyond Kill Em All.  I mean that in a good way - it's raw and aggressive.  It's not super heavy, but the thrash fits in well with what's out today while still sounding like you're listening to an old Sepultura album. "Executioner's Tax (Swing of the Axe)" sounds like any old early 80s track, and the mid tempo even makes me think of Grim Reaper or Armored Saint, or mid tempo Anthrax.  But the vocals aren't goofy.  If you can't already tell, this is the most vintage sounding of the bunch.

Trumpeting Ecstasy - Full of Hell

Max Cavalera promotes the hell out of Full of Hell, and even takes them touring.  They are grindcore that reminds me a little of Napalm Death, but they incorporate elements that remind me of Cryptopsy, some hardcore elements, death metal, and the black metal / death metal combination vocals of Deicide and Vital Remains.  Like most good grindcore, the songs average a little over a minute in length.

Here are some other albums that I really loved this year:

Kokoro

Kokoro
Hakanasa
Ikigai

My non-work non-familial obligation time

In other words, the stuff I do in my free time....

Exercise - I walk every day, a half hour minimum on weekdays and two hours a day on my days off.

Learning Japanese - I do Duolingo every day, about 15 minutes worth.  I do language lessons while I’m driving home, about a half hour, or walking, about 30 minutes.  I also try to brush up on learning my hiragana and katakana.  So far I’ve pretty much learned all my hiragana and just started my katakana.

Audiobooks - along with learning Japanese, I also do 30 minutes of audiobooks every day.  This helped me to consume over 50 books this past year.

Reading - I also read every day when I have an e-book to read.

Cooking and grocery shopping - I can easily spend 15 minutes prepping my breakfasts (usually pretty easy stuff), and up to two hours nightly making dinner and cleaning up.  This is my time to exercise creativity, precision, and efficiency.  I love cooking!  I also do Saturday morning grocery shopping and get the added benefit of spending quality time with my daughter.

Playing guitar - I love playing guitar and try to do it daily.   Much of the time it’s just free form playing, but depending on my commitments, it changes - when I’m prepping for a big gig it involves lots of rehearsal, or when I’m writing songs I’m recording ideas, or sometimes just learning cover songs for fun.  Although I’ve been playing for decades and am comfortable with my playing level, I know there’s always room for learning.

Working on guitars - I love working on my guitars whether it’s building them or rewiring the electronics.  I don’t do this every day but think about it daily.

Playing Candy Crush - one of my guilty pleasures but I feel that it stimulates my brain for pattern recognition and problem solving.  At least it’s not totally mindless zombie killing.

Cyber shopping - okay, this is probably the least productive of my endeavors and I should therefore reduce the time spent on it, but browsing guitars and shoes can be instant gratification.

Catalyst - A Rogue One Story - James Luceno

This book is the prequel to Rogue One.  It was an okay book.  It didn't capture the magic of a Star Wars movie, but I don't think that's possible with a book.  Still, the story line was short and relatively uninteresting, probably because one could glean the backstory from seeing Rogue One.

The book talks about the relationship between Galen and Lyra Urso, and their daughter Jyn doesn't play much of a role other than to run around while Galen and Lyra debate whether or not the Empire has devious ulterior motives.  Actually, it's no spoiler to say that they do, and perhaps that's one of the shortcomings of the book - that although you know the outcome, there are no surprises.  The magic of Rogue One was that the story was interesting, even when you knew what was to come.

The other plotline of the book was the competition between Orson Krennic and Wilhuff Tarkin, and this was slightly more interesting as it provided the backdrop for the bad feelings between them in Rogue One.

I didn't completely enjoy this book but it was decent.  I'd give it a 6/10 stars.  Based on this book, I might give Star Wars books one more chance, but not confident that I'll like them.

Slugfest - Reed Tucker

I find that books (and art in general) are done one of two ways - to appeal to nerds and insiders, or to have a broader appeal.

Comic book nerds are a hardcore bunch, and this book was written for them.

Unfortunately for the sake of enjoyment of this book, my hardcore comic nerdity ended when I got to high school.  While I appreciated some of the book's nuances, a lot of it was understood while not fully appreciated (the styles between the different illustrators, for example).

Still, it was kind of fun to read about the rivalry.

Learning to read and speak Japanese

For as much time as I spend exercising and reading, I spend an equal amount of time learning Japanese.  Every day, I do three things - work on my conversational Japanese with the "Learn In Your Car Japanese" audio program, I do use the Duolingo app, and I do TinyCards to learn my hiragana and katakana.

Duolingo is great app for learning Japanese.  It involves reading from the very start, so you have to learn your hiragana first, then your katakana, and then kanji.  Japanese has a couple of little rules that are difficult if you don't already know them, and Duolingo doesn't explain these.  One of the more confusing things for me was the "ha/wa" sound.  When the character for "ha" is used after "watashi", it's pronounced "wa".  Also, Duolingo doesn't explain that hiragana is used for Japanese words whereas katakana is used for non-Japanese words, and kanji are Chinese characters used to replace whole words.

Duolingo often just throws you into hearing sentences without explaining translations first, so it took some time for me to differentiate between oniisan (older brother) and onesan (older sister) until I figured it out.

It's fun though.  I do Duolingo every day in the morning, and I have a couple hundred day streak going so far.

I do Learn in Your Car Japanese on my rides home from work every day, and on the second hour of my weekend walks.  There are limitations to learning where you can't see the writing, but that's necessary if you'll be driving/walking or otherwise visually preoccupied and learning at the same time.  I've managed to build up my vocabulary to about 400 words now, with possibly the exception of a few that I've kind of forgotten.  My sentence structure is rudimentary at this point since I'm still just learning words, but I can construct simple sentences and phrases.

Tiny Cards is also really fun, and it's helped me to learn my hiragana.  I'm still shaky on some, so I'm still reviewing, but I know most of my hiragana.  Next, I'll need to learn to write.

I wish I had taken Japanese in college, but its never too late to learn, and I'm stimulating my brain at the same time!!

Eating smart

As I've been losing weight, I've also been hitting certain plateaus.  Though overall in my life I've lost about 42 pounds in the past 10 years, I've also hit another plateau recently, and I'd like to lose another 20 pounds.

I walk a lot, about as much as I can - 6 hours a week.  I've recently changed the things that I eat:

• I cut out candies and sweets
• I've been eating more fruits and vegetables at all meals
• I've been incorporating a lot more beans and fish into my meals
• I've been eating sourdough bread and reducing my rice intake
• I've been reducing my dinnertime consumption, especially of meat
• I eat avocados and nuts daily

These things all follow Blue Zones ways of eating.

I also came across this video, which says that reduction of meat consumption can have significant impacts on mankind's contribution to global warming.

This is a good, permanent change to make.  And I really love the taste of beans, fish, and fruits and vegetables.

Tiny Beautiful Things - Cheryl Strayed

Written by the author of Wild, this is a compilation of advice column questions and responses.

It was about as interesting as reading advice columns, though questions and answers were typically much more involved than a typical newspaper advice column.

Strayed shares a lot of personal stories in responding to and relating to peoples' questions and requests for advice.

It was an interesting book - not my favorite this year, and though I didn't learn anything profound, it was a reminder about human imperfection, and the fact that being so intimately involved in a difficult situation doesn't afford most people the clarity of rational thought.

Rice Noodle Fish

This is a really good travelogue that revolves around the food of different regions of Japan, while incorporating historical and cultural references.

I really loved this book.  I don't know why, but reading it made me feel really happy, and I learned a lot too.

I'll buy this book and read it again.

The Blue Zones - Dan Buettner

In an ideal situation, I would have read this before reading Buettner's "The Blue Zones Solutions", but this book wasn't available at the time.

This book was the predecessor, and at the time of writing there were only 4 Blue Zones, which expanded to 5 in the later book.

The chapters primarily revolve around each Blue Zone region - Sardinia, Okinawa, Loma Linda, and Nicoya, and Buettner's findings in each region.

This is another must-read again.

The Sun And Her Flowers - Rupi Kaur

This was another beautiful book of poetry by Rupi Kaur.  From the end of the book:  "In this collection she continues to explore a variety of themes ranging from love. loss. trauma. healing. femininity. migration. revolution."

I loved the last part of the book and particularly this passage:

the year is done.  i spread the past three hundred sixty-five days before me on the living room carpet.

here is the month i decided to shed everything not deeply committed to my dreams.  the day i refused to be a victim of self-pity.  here is the week i slept in the garden.  the spring i wrung the self-doubt by its neck.  hung your kindness up.  took down the calendar.  the week i danced so hard my heart learned to float above water again.  the summer i unscrewed all the mirrors from their walls.  no longer needed to see myself to feel seen.  combed the weight out of my hair.

i fold the good days up and place them in my back pocket for safekeeping.  draw the match.  cremate the unnecessary.  the light of fire warms my toes.  i pour myself a glass of warm water to cleanse myself for january.  here i go.  stronger and wiser into the new.

there is
nothing left
to worry about
the sun and flowers are here.

Though written from a distinctly feminine perspective, I felt a lot of content to identify with.

I really loved the ending:

and then there are days when the simple act of breathing leaves you exhausted.  it seems easier to give up on this life.  the thought of disappearing brings you peace.  for so long i was lost in a place where there was no sun.  where there grew no flowers.  but every once in a while out of the darkness something i loved would emerge and bring me to life again.  witnessing a starry sky.  the lightness of laughing with old friends.  a reader who told me the poems saved their life.  yet there i was struggling to save my own.  my darlings.  living is difficult.  it is difficult for everybody.  and it is at that moment when living feels like crawling through a pin-sized hole.  that we must resist the urge of succumbing to bad memories.  refuse to bow before the bad months or bad years.  cause our eyes are starving to feast on this world.  there are so many turquoise bodies of water left for us to dive in.  there is family.  blood or chosen.  the possibility of falling in love.  with people and places.  hills high as the moon.  valleys that roll into new worlds.  and road trips.  i find it deeply important to accept that we are not the masters of this place.  we are her visitors.  and like guests let's enjoy this place like a garden.  let us treat it with a gentle hand.  so the ones after us can experience it too.  let's find our own sun.  grow our own flowers.  the universe delivered us with the light and the seeds.  we might not hear it at times but the music is always on.  it just needs to be turned louder.  for as long as there is breath in our lungs - we must keep dancing.

It's such a beautiful juxtaposition of poetic personal anecdotes and general philosophy on life.  Rupi Kaur is an amazing poet and I am a fan.

Star Wars: The Last Jedi

We saw Star Wars: The Last Jedi at the first showing on the day before the actual opening (yesterday).

I was blown away from the very first space battle.  This was an epic movie, worthy of the Star Wars name, unlike many of the predecessors.

Special effects were amazing, the story line was beautifully written, and the fight sequences were choreographed perfectly.  At no time was the movie cliche or predictable.  I loved it.  It was possibly one of the best movies I've seen in the past 10 years.

Disney's purchase of the franchise made a marked improvement in the series.

However, in hindsight I have one qualm, though I guess it's only in thought (not in enjoyment) that I think this - it lacked the tone of the original movie.  Whereas Rogue One had the screen wipes that were such a signature of the original movie, The Last Jedi had very few cinematic similarities to the original.  Also, the humor was very much Disney - corny but not too overdone, similar to the Avengers series.

Still, it was an amazing movie.

Here is a great review of the movie by NPR.

Sous Chef - Michael Gibney

This book described the Friday dinner service at a fine dining French restaurant.  It was told in the third person, and described "you" as one of the sous chefs.  I didn't think it would be as interesting as it was, but it was always captivating.

If there's one term I took away from this book, it's "mise en place", which is French for having all of your ingredients prepped and ready to cook.

After listening to this audiobook, I felt compelled to clean up my kitchen and have all of my ingredients prepped and ready before I started cooking.

Of Thee I Sing - Barack Obama

This is a really short (15 minutes long) audiobook that I listened to three times, twice on my walk and once with my kids.

It's a letter to his kids illustrating the specific personal qualities exemplified in various historical American figures:  George Washington, Abraham Lincoln, Martin Luther King, Neil Armstrong, Sitting Bull, Cesar Chavez, Billie Holiday, Maya Lin, Albert Einstein (who was born in Germany), Georgia O'Keeffe, Jackie Robinson, Helen Keller, and Jane Addams.

I enjoyed this book, but I'd like to see the pictures in the real book.

Dimebag Darrell, August 20, 1966 – December 8, 2004

One of my favorite guitar players of all time is Dimebag Darrell.  He wrote the most amazing riffs and played with an intensity that both paid tribute to his influences and carved out his own style.

My first experiences with his playing were hearing Cowboys From Hell on the radio (back then, radio played some cool shit!).  I also remember seeing the video for "I'm Broken" in L.A. on MTV and was blown away.  I think it was 1996 when I saw Pantera play live in Hawaii.

Today is the anniversary of his death.  I remember going to pick up my son on this day in 2004 and seeing the news that he was shot and killed.  I pay tribute to him every day....  and though I think most people don't even know it, my red beard, Converse shoes and razor blade necklace are all borrowed from Dime.

Katsuramuki

Speaking of knives, I'm really interested in learning the technique of katsuramuki, which is the art of cutting a paper thin roll of vegetable (I think typically daikon).

Shun 8" Chef's Knife

I decided to buy a new knife.  I've never bought a kitchen knife before, so there were a lot of things to consider.  I wanted to make sure I bought a knife that would last me for the rest of my life.

I was looking at different brands, but ultimately decided on a Japanese knife, given their reputation and my admiration of Japanese manufacturing quality in general.  Shun knives are renowned for their sharpness and strength, and come in many different lines and price levels.  I also looked at Miyabi knives, given that they're endorsed by one of my favorite chefs, Masaharu Morimoto.  Ultimately I decided on Shun because they're more widely available and have a lot of great reviews.

I chose a Premier 8" chef's knife.  It is made of many layers of steel, with a hammered tsuchime finish that helps to reduce food sticking to the knife.

I was debating whether to buy a chef's knife or a santoku, which has a blunter tip.  Ultimately I settled on the chef's knife because that's the style I'm used to.  Also, I've read that chef's knives are better for rocking cutting, whereas santoku is made for straight chopping.  The curvature on both knives seems very similar, so I don't know how much of a difference there is between both.

It's a beautifully crafted knife that has a really nice and interesting texture where the steel layers are exposed as the knife tapers to the sharp edge.  It is very light, and the rounded handle feels very comfortable.

I volunteered to cut pineapple for my Department's Christmas party, and I was happy to do so because I could put my knife to use.  It sliced through the outer rind of the pineapple very easily, but I had to use a paring knife to remove the thorns.  Cutting slices off the core was equally as easy, and cutting the individual pieces was easy with a chopping motion.

I got a great deal on my knife, a honing steel, and a bamboo block with space for a scissors and three more knives.  My next knife to fill out my knife block is a 4" paring knife, and I also want a 6" serrated utility knife for small vegetables, and either a 9 1/2" slicing knife or a 9" bread knife.

Leo Scala guitars

I love the look of Scala guitars.  They remind me of Luxxtone.  Pretty cool finishes!!

Schecter

I don't need another six string electric guitar.  But I don't need another pair of shoes either (actually, I do, since my Converses are getting worn down and have had daily use for over a year now, but that's another blog post).

But I really love this guitar.  It hits all the right places for me, particularly the almost coagulated blood look of the top.  It's elegant and sinister at the same time.  The matching headstock, black hardware and fretboard, and clear pickups where you can see the copper winding all look awesome together.  If it had a sustainer and a Keith Merrow control configuration, I probably would have ordered this by now.

Dean ML

I have always wanted a Dean ML.  It's a cross between a Flying V and an Explorer, and made famous by one of my guitar heroes - Dimebag Darrell.

I haven't purchased one until recently because the confluence of finding one with the specs that I want, plus a good price, plus available cash hadn't yet coalesced.

Then it did this weekend!

I found this one used.  It's pretty rare.  It's a 1000 series Dean, which was made in the USA, but finished in Korea, which brought the price down when these were available new.

Regular MLs have a 24 3/4" scale (which is not as good for lower tunings), a hard edge (which is hard on your forearm when playing), 22 frets, and rosewood fingerboards and very traditional (sunburst) colors.

This 1000 series ML has beveled edges, which are more comfortable, 24 frets for higher notes, a 25.5" scale which is great for detuning, an ebony fingerboard, and it's in my favorite color (black).  It was also very cheap, and I had some money from selling some other guitars, so it was a total no-brainer to pick this up.

I think Dime would approve.

Mentaiko-Potato Baguette

Though it's not Blue Zones approved, I think this might be the best thing I've ever eaten in my life.

It's a mentaiko-potato baguette made with a light warm baguette that is topped with mentaiko (seasoned pollock roe) mixed with what seems like Japanese mayo and potatoes, and melted cheese.

When warm, I can't think of much things that I like much better than this.

It's from Bakery + Table, a Japanese-French pastry shop in Honolulu.

Blue Zones eating

After reading the Blue Zones Solution, I decided to try to make at least 8 or 9 meals a week Blue Zones approved, meaning lots of beans and healthy fat from avocados, olive oil and fish.  I should start to add in way more fresh fruits and veggies, and I did this morning with tomatoes.  It's really convenient to eat like this when opening cans, but I should really convert over to dried beans and fresh fish.  Still, good quality food tastes great, even with simple things.

I think if I vary these things with other legumes (soybeans, lentils, navy beans, garbanzos and hummus), vary the oily fish from sardines and salmon to maybe some small Japanese fish, and maybe sometimes incorporating rice and pickled Japanese and Korean vegetables, this would be a really good way to keep this kind of eating habit interesting.

First is a sourdough toast with olive oil, kidney beans and sardines.

 Next I did the same thing with canned salmon.

I did a Costco run and got Japanese pears, vine ripened tomatoes, gluten-free bread and avocado.

Here's kind of the same thing with kidney beans on toast.

I really love Japanese and Okinawan sweet potatoes.

And here's a meal with fresh salmon.  This was a breakfast that keeps me full from 5 a.m. until 11:30 a.m., about 6 1/2 hours!

As I get older, I really enjoy these kinds of meals!!

I hit a goal this weekend

I wanted to lose more weight before my birthday on Saturday, and I managed to drop down below 190 pounds.  I think the scale read 189.6. That makes roughly 10 pounds lost since June.

I also have a goal to read 50 books by the end of the year, and I'm definitely on my way there.

This has been a transformative year for me.  I'm walking like crazy, reading voraciously, maintaining my social network, learning Japanese daily, studying spirituality, learning meditation, revamping my eating, and spending quality time with my beautiful children.  I feel great, physically, emotionally, and intellectually, the best I've ever felt in my life.

Now I have new goals to set, but perhaps I'll wait until New Years!

Killers of the Flower Moon - David Grann

This book is about the mysterious murders of the Osage Indians, whose fortunes arose from their headrights from their oil rich land, and whose murders were perpetrated by the white criminals who exploited them.

The book centers around Molly Burkhardt and her murdered mother and sisters, a rich white man named William Hale who masterminded the murders, and Tom White, the FBI agent that investigated and ultimately solved the mystery.

It was a really good book.  I thought it was sad for the plight of the native Americans, but it was good that the FBI formed and helped stop the killings.

Your Inner Will - Piero Ferrucci

I really enjoyed this author's book "The Power of Kindness", and wanted to read this book.

It was really good!!  He talks about the will, and the strength of having a strong inner will.  He breaks down several key concepts that contribute to personal strength as follows:

• Freedom
• Center
• Will
• Plasticity
• Autonamy
• Mastery
• Integrity
• Depth
• Courage
• Resilience
• The State of Grace

He concludes the book by discussing Homer's Odyssey, and how Oddyseus's journey reflects these different concepts.

This is another book that I intend to read again.

Paramore

I'm so stoked!!  We're going to see Paramore live in February, and the concert is sold out.  This is going to be a killer show!!!

Pedalboard, a work in progress

My pedalboard is a work in progress, but I am loving it so far.  The Friedman Dirty Shirley pedal is a beast of an overdrive that, when combined with the graphic equalizer, can easily do metal tones.  It's so good that if I only need one overdrive sound, I can probably take the EVH overdrive off of my pedalboard.

As it stands, this pedalboard is so versatile, it can do everything from Jimi to AC/DC (R.I.P., Malcolm Young) to Van Halen to SRV to Slayer to Entombed to Cannibal Corpse.

But I still want to add some pedals - a Phase 90, a fuzz pedal, maybe something to do lower gain tones (another Dirty Shirley?), a drop tune, a smaller reverb pedal, an envelope filter, and a different delay pedal.

Beautiful weather

It was such a beautiful weekend.  I started the weekend by taking off on Friday and spending time with my daughter.  We walked for two miles on the beach in Kailua, on the most beautiful day.

I also woke up at 4:30 every day on my three-day weekend and walked 6 miles a day in chilly 60 degree weather, and the morning air was crisp and beautiful, punctuated by an occasional rainfall.

Psychosis - Cavalera Conspiracy

I've been waiting for this album to come out for months now.  I really love Max Cavalera as a songwriter, a vocalist, and a guitarist.  He has had some really great highlights in his career, from his early Sepultura thrash albums, to his later groove oriented stuff on Chaos A.D. and Roots, to Soulfly (which sounded like an extension of late-Max Sepultura), all the way to his Cavalera Conspiracy albums where he reunited with his brother Iggor after he also left Sepultura.

This is by far my favorite Cavalera Conspiracy album.  I think this is the album most fans wanted him to make since Sepultura's Arise.

The songs on the album range from early thrash songs (complete with the original tom sounds from Beneath The Remains) to songs that harken back to his electronic work with Nailbomb.

This and the new Cannibal Corpse album are really inspiring me this week!

The Blue Zones Solution - Dan Buettner

The Blue Zones are five regions in the world where people live the longest.  They are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece) and among the Seventh-day Adventists in Loma Linda, California.

Buettner talks about the foods that they eat and the lifestyles that they live.  From Wikipedia:

The people inhabiting Blue Zones share common lifestyle characteristics that contribute to their longevity. The Venn diagram highlights the following six shared characteristics among the people of Okinawa, Sardinia, and Loma Linda Blue Zones:

• Family – put ahead of other concerns
• Less smoking
• Semi-vegetarianism – the majority of food consumed is derived from plants
• Constant moderate physical activity – an inseparable part of life
• Social engagement – people of all ages are socially active and integrated into their communities
• Legumes – commonly consumed

In his book, Buettner provides a list of nine lessons, covering the lifestyle of blue zones people:

1. Moderate, regular physical activity.
2. Life purpose.
3. Stress reduction.
4. Moderate calories intake.
5. Plant-based diet.
6. Moderate alcohol intake, especially wine.
7. Engagement in spirituality or religion.
8. Engagement in family life.
9. Engagement in social life.

I really enjoyed this book.  While I've already implemented several of the items in my life (daily physical activity, stress reduction, social life, engagement in spirituality), since reading this book, I've increased my consumption of legumes and nuts, and I'm incorporating a pescatarian diet.

I give this book a solid 10/10, and I intend to read this again.