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		<title>Sollos.net</title>
		<link>http://sollos.net</link> 
		<description><![CDATA[ The requisite feed.  My musings on live and such. ]]></description> 
				<lastBuildDate>Wed, 22 Feb 2012 13:41:22 EST</lastBuildDate>
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		<item>
			  <title>More than a Promise</title>
			  <link>http://sollos.net/blog/more-than-a-promise/</link>
			  <description><![CDATA[
I watched the movie Beowulf last week for the first time. I was intrigued by the storyline. If you don't know what the storyline is, I don't want to spoil it for you, so&nbsp;go to IMDB if you want to find out more.
Long story short, it started me thinking.]]> </description>  
			  <pubDate>Sun, 01 May 2011 07:39:00 EDT</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/more-than-a-promise/</guid>
		</item>
			
		<item>
			  <title>Chocomole Pudding</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/chocomole-pudding/</link>
			  <description><![CDATA[
	Chocomole Pudding
	A quick and easy chocolate dessert with only four ingredients.			Contributed By Dave Rogers	Published  Apr 26, 2011			    	
						ingredients
		
	    			        
		        	
		            	1 
		            			             
		            Avocado
		        
					        
		        	
		            	1 
		            			             
		            Banana
		        
					        
		        	
		            	3 
		            	tablespoons		             
		            Cocoa Powder
		        
					        
		        	
		            	2 
		            	tablespoons		             
		            Honey
		        
					
				Preparation
		
	    			        Cut avocado and banana into small pieces. 
					        Add avocado, cocoa, banana and honey (in that order to keep the cocoa from going all over the place) into blender or food processor. 
					        Blend until smooth. 
					        Add whipped cream, if desired. 
					
	    			    Further Information
	    Yield 2-3				    Preparation Time is approxmiately	    		
	    			
	    		
	    		10 minutes.
		    
							        
					
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	]]> </description>  
			  <pubDate>Tue, 26 Apr 2011 20:12:00 EDT</pubDate>
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		</item>
			
		<item>
			  <title>The God Who Only Knows Four Words</title>
			  <link>http://sollos.net/blog/the-god-who-only-knows-four-words/</link>
			  <description><![CDATA[
Here is a poem that I heard on TED. The talk was given by Aimee Mullins in 2009. Her video is available on YouTube.]]> </description>  
			  <pubDate>Thu, 24 Feb 2011 12:59:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/the-god-who-only-knows-four-words/</guid>
		</item>
			
		<item>
			  <title>My New Job</title>
			  <link>http://sollos.net/blog/my-new-job/</link>
			  <description><![CDATA[
The next new thing; it's always exciting but can be frightning at the same time.]]> </description>  
			  <pubDate>Wed, 23 Feb 2011 10:08:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/my-new-job/</guid>
		</item>
			
		<item>
			  <title>Crossfit Training</title>
			  <link>http://sollos.net/healthy-living/real-life/crossfit-training/</link>
			  <description><![CDATA[For fun and fitness, I workout at the QCCrossFit gym. The workouts are short, but intense. &nbsp;They prepare you for anything that may come along.	
		
											
												      
								Dave R.						      
					
		
		    				
											
															
									Rock Island, IL - Time: 33:36 / Distance: 0.9981 miRate:  @ 33:40 minutes per mileDecember 24, 2011								
														
						
											
															
									Rock Island, IL - Time: 0:05September 7, 2011								
														
						
											
															
									Rock Island, IL - Time: 1:23:42 / Distance: 2.8844 miRate:  @ 29:01 minutes per mileSeptember 3, 2011								
														
						
											
															
									Rock Island, IL - Time: 21:27 / Distance: 2.5127 miRate:  @ 8:32 minutes per mileSeptember 3, 2011								
														
						
											
															
									RIA - Time: 12:00July 6, 2011								
														First XF style workout in quite a while. AMRAP 12 Min (snatch 10x50lb, 10x pushups). 9 rounds + 3. My arms are noodles.
						
											
															
									Rock Island, IL - Time: 0:12July 3, 2011								
														
						
											
															
									Matherville Centennial 5k - Time: 25:00 / Distance: 5 kmRate:  @ 5:00 minutes per kilometerJuly 2, 2011								
														It was hot and muggy this morning. At 8am. Ran with Brad, Johnny and Andy. Wasn't a PR, but I did get 2nd place in my age bracket; check that goal off the list!
						
									
					
	


 
 ]]> </description>  
			  <pubDate>Thu, 27 Jan 2011 22:02:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/healthy-living/real-life/crossfit-training/</guid>
		</item>
			
		<item>
			  <title>Real Life</title>
			  <link>http://sollos.net/healthy-living/real-life/</link>
			  <description><![CDATA[Movement
Our bodies weren't designed to be sedentary; Fourty hours per week sitting a desk or spending long hours sitting on the couch watching the television. &nbsp;We were meant to move: to walk, run, jump and have fun.
I'm not saying to go out and exercise for hours on end. &nbsp;In fact, just the opposite. &nbsp;Get out and move and have fun. &nbsp;It should be maintainable. &nbsp;The only reason to run or work out for extended periods of time is to complete a specific goal: Run a marathon; be a weightlifter; compete in the Iron Man. &nbsp;'Lose weight' is not a specific enough goal. &nbsp;In fact, if your goal is to lose weight, you would be much better off with a more sustainable pace of exercise.Living
The way you spend your time is just as important as the excercise you do and the food you eat.
One thing that is generally overlooked, if not berated, is getting enough rest, both sleep and free time. &nbsp;When we sleep, our bodies recharge and restore themselves. &nbsp;When we don't get enough, we are generally tired, anxious and worn out.
Find Out More
You can find out more at these other sites that I follow:

The Paleo Diet
Robb Wolf
PaleoHacks
HuntGatherLove
Hunter Gatherer
Life as a Plate
PrimalToad
]]> </description>  
			  <pubDate>Thu, 27 Jan 2011 21:58:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/healthy-living/real-life/</guid>
		</item>
			
		<item>
			  <title>Chased by a Bear</title>
			  <link>http://sollos.net/blog/chased-by-a-bear/</link>
			  <description><![CDATA[
As is my wont, on two days ago, I ran a monthly hash run with some friends. &nbsp;No, I actually hared a hash run with some friends.
For those who don't understand, a hash run is a fun run. The 'hares' get a 10 minute head start and mark a trail for the other runners (the pack) to follow. &nbsp;Along the way, the hares also mark false trails and put out meeting points where the members the pack are to regroup. These false trails and meeting points allow the hares a little bit of time to get away, or more to the point, stay away, from the pack. In all actuallity it's a fun way to get in a short run.]]> </description>  
			  <pubDate>Tue, 18 Jan 2011 18:22:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/chased-by-a-bear/</guid>
		</item>
			
		<item>
			  <title>It's a New Day, a New Year</title>
			  <link>http://sollos.net/blog/it-s-a-new-day-a-new-year/</link>
			  <description><![CDATA[
Every year at this time, millions of people make New Years Resolutions.&nbsp; And every year, millions of people break those resolutions.
I don't usually make any New Year's Resolutions, but that has changed this year.&nbsp; Kinda.]]> </description>  
			  <pubDate>Sat, 01 Jan 2011 06:00:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/it-s-a-new-day-a-new-year/</guid>
		</item>
			
		<item>
			  <title>Healthy Living</title>
			  <link>http://sollos.net/healthy-living/</link>
			  <description><![CDATA[This is the page on the site where I tout the benefits of living healthy.&nbsp; For me, that means eating Real Food and doing a Crossfit training regimen.
Real Food
Well, you can find out more about what I consider to be real food and&nbsp;have a look at some of my recipes.

 
 ]]> </description>  
			  <pubDate>Mon, 27 Dec 2010 16:09:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/healthy-living/</guid>
		</item>
			
		<item>
			  <title>I Will See You in Hell</title>
			  <link>http://sollos.net/blog/i-will-see-you-in-hell/</link>
			  <description><![CDATA[
Toward the end of 2009, I got serious about my health. &nbsp;I quit smoking. &nbsp;I started running. &nbsp;I went paleo.]]> </description>  
			  <pubDate>Fri, 24 Dec 2010 11:03:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/i-will-see-you-in-hell/</guid>
		</item>
			
		<item>
			  <title>Five Reason Why I Hash</title>
			  <link>http://sollos.net/blog/five-reason-why-i-hash/</link>
			  <description><![CDATA[
Every month for the past 12 months, some friends and I put on our running shoes and meet up for a four-mile run. &nbsp;Afterwards, we'll usually grab a beer and have something to eat. &nbsp;Sounds boring, I know. &nbsp;But this isn't just any running club. &nbsp;In fact, we aren't a running club at all. &nbsp;We are a drinking club with a running problem.]]> </description>  
			  <pubDate>Mon, 20 Dec 2010 07:24:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/five-reason-why-i-hash/</guid>
		</item>
			
		<item>
			  <title>The Yuletide Enema</title>
			  <link>http://sollos.net/blog/the-yuletide-enema/</link>
			  <description><![CDATA[
Every year, I hear and see the advertisements for all of those things that the retailers try to make us think that we just can't live without:

The year-end deal on a car;
That new, oh so stylish, coat;
The latest in telephonic gadgetry

This year, my wife and I, with a little D21 inspiration, decided to do something different; we decided to get rid of things instead of gathering them. (Gasp!)]]> </description>  
			  <pubDate>Sat, 18 Dec 2010 15:18:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/the-yuletide-enema/</guid>
		</item>
			
		<item>
			  <title>Mexican Chicken Salad</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/mexican-chicken-salad/</link>
			  <description><![CDATA[
2 tablespoons butter and/or olive oil2 cloves garlic, minced3-4 cups of cooked chicken, shredded or cubed *1/2 can Rotelle tomatoes and chilis (in the Mexican section)2 tablespoons lime juice2 tablespoons tequilla1 teaspoon ground black pepper&nbsp;

Heat butter and/or olive oil in skillet
Add chicken to the oil. &nbsp;Cook until browned, stirring occasionally.
Add garlic, cook for 30 seconds or so.
Add remaining ingredients. &nbsp;Cook until most of the liquid has evaporated.
Serve with Easy Guacamole.

* Note: &nbsp;I used the leftovers from this recipe for Ginger Citrus Roast Chicken over at Paleo Diet Lifestyle.Comments:
		
		
		
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	]]> </description>  
			  <pubDate>Sun, 12 Dec 2010 14:31:00 EST</pubDate>
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		<item>
			  <title>Easy Guacamole</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/easy-guacamole/</link>
			  <description><![CDATA[
	Easy Guacamole
	A quick and easy guacamole recipe that I use all the time			Contributed By Dave Rogers	Published  Sep 21, 2010			    	
						ingredients
		
	    			        
		        	
		            	1 
		            			             
		            Avocado
		        
					        
		        	
		            	1 
		            	tablespoon		             
		            Lime Juice
		        
					        
		        	
		            	1/4 
		            	cup		             
		            Rotelle tomatoes and chilis
		        
					        
		        	
		            	2 
		            	tablespoons		             
		            cilantro
		        
					
				Preparation
		
	    			        Cut avocado in half, remove the pit and scoop out the inside with a spoon. Place into a bowl. 
					        Add remaining ingredients to the bowl. 
					        Mash and mix all together with a fork. 
					
	    			    Further Information
	    Yield 3				    Preparation Time is approxmiately	    		
	    			
	    		
	    		5 minutes.
		    
							        
					
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	]]> </description>  
			  <pubDate>Sun, 12 Dec 2010 14:18:00 EST</pubDate>
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		</item>
			
		<item>
			  <title>Blog Posts</title>
			  <link>http://sollos.net/healthy-living/real-food/blog-posts/</link>
			  <description><![CDATA[

 health basement curry mexican God clean pumpkin twelve running paleo dessert vegetables indian nuts recipe turkey christmas chicken goals crossfit]]> </description>  
			  <pubDate>Tue, 07 Dec 2010 04:01:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/healthy-living/real-food/blog-posts/</guid>
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		<item>
			  <title>Pork Chops with Warm Apple and Onion Relish</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/pork-chops-with-warm-apple-and-onion-relish/</link>
			  <description><![CDATA[
	Pork Chops with Warm Apple and Onion Relish
				Contributed By Dave Rogers	Published  Jan 20, 2011			    	
						ingredients
		
	    			        
		        	
		            	4 
		            			             
		            pork chops
		        
					        
		        	
		            	1 
		            			             
		            onion, sliced into rings
		        
					        
		        	
		            	3 
		            			             
		            granny smith apples, sliced thin
		        
					        
		        	
		            	1 
		            	teaspoon		             
		            ground ginger
		        
					        
		        	
		            	1/4 
		            	cup		             
		            apple cider vinegar
		        
					        
		        	
		            	4 
		            	tablespoons		             
		            butter
		        
					
				Preparation
		
	    			        In a large skillet, melt half the butter and olive oil 
					        Place the onions in the oil and cook for about 3 minutes, stirring occasionally 
					        Add the apples to the skillet and cook for another 3 minutes, stirring occasionally 
					        Sprinkle the ginger over the apples and onions 
					        Add the cider and stir all together. 
					        Cover and let simmer for about 10 minutes. 
					        In another large skillet, melt the other half of the butter and olive oil.  Turn the heat on high. 
					        Place the pork chops in the second skillet to brown 
					        Uncover the apples to allow the liquid to evaporate.  Turn the heat down to medium. 
					        Turn the pork chops when browned on one side. 
					        When the pork chops are browned on both sides and the internal temperature is 170º. 
					        Add a side salad and you have yourself dinner. 
					
	    			    Further Information
	    Yield 4				    Preparation Time is approxmiately	    		
	    			
	    		
	    		10 minutes.
		    
						    Cooking Time is approxmiately	        	
	        		
	        	
	        	20 minutes.
		    
					        
					
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			  <pubDate>Thu, 02 Dec 2010 22:15:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/healthy-living/real-food/recipes/pork-chops-with-warm-apple-and-onion-relish/</guid>
		</item>
			
		<item>
			  <title>Chicken Curry</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/chicken-curry/</link>
			  <description><![CDATA[
	Chicken Curry
				Contributed By Dave Rogers	Published  Dec 01, 2010				ingredients
		
	    			        
		        	
		            	3 
		            	tablespoons		             
		            coconut oil, butter/olive oil
		        
					        
		        	
		            	1 
		            			             
		            onion, diced
		        
					        
		        	
		            	1 
		            			             
		            bell pepper, diced
		        
					        
		        	
		            	2 
		            			             
		            carrots, diced
		        
					        
		        	
		            	1 
		            	pound		             
		            chicken, cut into large pieces
		        
					        
		        	
		            	3 
		            	cloves		             
		            garlic, minced
		        
					        
		        	
		            	2 
		            	tablespoons		             
		            curry powder
		        
					        
		        	
		            	1 
		            	tablespoon		             
		            Tabasco sauce
		        
					        
		        	
		            	15 
		            	ounce		             
		            canned diced tomatoes
		        
					        
		        	
		            	8 
		            	ounces		             
		            frozen peas
		        
					        
		        	
		            	15 
		            	ounces		             
		            coconut milk
		        
					
				Preparation
		
	    			        Place half the oil in the skillet and heat. 
					        Place the onion, bell pepper and carrots in the oil and cook on high until the onion is somewhat transparent.  Stir occasionally. 
					        Remove the onion, bell pepper and carrots to a bowl. 
					        Place the other half of the oil in the skillet and heat. 
					        Place the chicken into the skillet and cook on high until done through.  Stir occasionally and don't let it burn. 
					        Return the onion mixture to the skillet and stir. 
					        Add the remaining ingredients to the skillet and stir. 
					        Cook with the lid off for around 15 minutes on high for the liquid to evaporate somewhat.  Stir occasionally. 
					
	    			    Further Information
	    Yield 4				    Preparation Time is approxmiately	    		
	    			
	    		
	    		15 minutes.
		    
						    Cooking Time is approxmiately	        	
	        		
	        	
	        	15 minutes.
		    
					        
					
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			  <pubDate>Wed, 01 Dec 2010 18:26:00 EST</pubDate>
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		<item>
			  <title>All I Want for Christmas...</title>
			  <link>http://sollos.net/blog/all-i-want-for-christmas/</link>
			  <description><![CDATA[
As I was growing up, my grandmother used to take me and my brothers out in the month leading up to Christmas.&nbsp; She had a budget for the gifts that she would give to us: Twenty-five dollars each.&nbsp; Now, back in the 1980's this was a good amount for a kid to be able to purchase whatever we desired, which ended up being mostly clothes.
At the end of the shopping trip, she would take the clothes back to her house and lovingly wrap them up.&nbsp; Then, on Christmas Eve, she would bring those gifts to our house and place them under the Christmas Tree.&nbsp; We would open them and feign surprise at how magnificently she was able to know our preferences when it came to gift giving.]]> </description>  
			  <pubDate>Wed, 01 Dec 2010 05:27:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/all-i-want-for-christmas/</guid>
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		<item>
			  <title>Blog</title>
			  <link>http://sollos.net/blog/</link>
			  <description><![CDATA[
	


			
			Subscribe to RSS Feed
			
		
		
		

	
]]> </description>  
			  <pubDate>Wed, 01 Dec 2010 05:17:00 EST</pubDate>
			  <guid isPermaLink="true">http://sollos.net/blog/</guid>
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		<item>
			  <title>Pumpkin Pudding</title>
			  <link>http://sollos.net/healthy-living/real-food/recipes/pumpkin-pudding/</link>
			  <description><![CDATA[
1 15oz can of pumpkin puree1 15oz can of coconut milk2 eggs2 tablespoons of real maple syrup (if desired)&frac14;&nbsp;teaspoon ground cloves&frac12;&nbsp;teaspoon ground ginger&frac12;&nbsp;teaspoon ground allspice1&nbsp;teaspoon ground nutmeg1 tablespoon ground cinnamon&frac12;&nbsp;teaspoon ground black pepper&frac12;&nbsp;teaspoon tabasco sauce

Place all ingredients into mixing bowl. &nbsp;Blend together.
Grease a 2 quart baking dish with butter or coconut oil.
Pour mixture into baking dish.
Bake at 350F for 60 minutes or until knife inserted into the center comes out clean.
Cool in the refridgerator.

Top with real whipped cream when you are ready to serve.
This is basically a pumpkin pie without the crust. &nbsp;It's so yummy, I don't even miss the crust.Comments:
		
		
		
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	]]> </description>  
			  <pubDate>Tue, 30 Nov 2010 20:36:00 EST</pubDate>
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