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Protein

gotproteinA conversation was initiated by my sister the other day when she commented via Facebook Messenger regarding a reply I posted to one of her foodie pictures, “I sure did eat that chicken.” This after she had viewed Forks Over Knives and said she was considering a plant based lifestyle. Needless to say I was ecstatic to see her taking control of her health. Positive changes were on the horizon, much like my experiences, she would see weight loss, a decrease in aches/pains and an increase in energy and overall glow. These changes would benefit her when it comes to her passion, participating in Spartan Races throughout the year. I was thrilled at what the future would hold for her.

Last Monday the topic turned to protein. “Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these. 1” Eight of these amino acids the body cannot produce and require a source. Many Americans link protein with meat, prior to changing to a plant based lifestyle meat was always part of my diet. Recommendations from the USDA as “commonly eaten protein foods” list “Meats” as the top protein source, but nowhere are vegetables mentioned 2.

My sister was taken back by my answer as it related to the amount of protein I eat, “30?!?!? That’s really low. For you.” In reality that number was actually higher, 45-50 grams, as I was reciting it from memory, when I was tracking my daily food intake for nearly 2 years. I can guarantee that level would have elicited a similar surprised response. When I made the decision to stop eating “animal byproducts,” dairy and added oil I also tackled the challenge to learn nutrition. I was under many misconceptions I had been fed since I was a child learning about the food pyramid and nutrition through school.

gr-totalmeatconsumption-462All the nutritional information I have gained is supported by science and research from well known individuals like Dr. John McDougall, T. Colin Campbell and Dr. Caldwell Esselstyn. My opinions were not formed based on “broscience” gleaned from weightlifting forums, Paleo enthusiasts or crossfitters. Nor were they taken from the USDA, supported by powerful meat trade and lobbying organizations: the American Meat Institute, the National Meat Association, and the National Cattlemen’s Beef Association, all of whom have a powerful pull in Washington D.C. 3

While meat still tops the list as the primary source of protein, there are other, healthier options available, yet they go against the conventional norm. Take quinoa as example,  8 grams of protein per cup. “While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom. 4” Other foods that get shunned include; rice and beans, soy, chia, buckwheat, seitan and vegetables.

Brussel sprouts, spinach and broccoli each contain 6 grams of protein per 1 cup . Matt Frazier of NoMeatAthlete.com has a comprehensive chart of Vegetarian Protein Foods, listing the amino acid, recommended daily amounts from WHO (World Health Organization) and the best vegan sources.

The amount of misinformation continues to promote meat as the top source for protein. Wrong statements from experts include:

Although plant proteins form a large part of the human diet, most are deficient in 1 or more essential amino acids and are therefore regarded as incomplete proteins. (American Heart Association)

Single plant protein foods usually are lower in protein quality than most animal proteins because they lack significant amounts of various essential amino acids. (Tufts University Medical School)

Other protein sources lack one or more amino acids that the body can’t make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts. (Harvard School of Public Health)

These are a sampling of quotes compiled by Dr. John McDougall from his monthly newsletter, the article is titled, “When Friends Ask: Where Do You Get Your Protein?

The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly useable protein and white potatoes would provide 64 grams of protein 5.

protein-fight-club-logoSo where does the confusion comes in? What is the recommended daily allowance? Why is more suddenly better? Since when are non-meat proteins “not as good?” Worse, what are the repercussions of too much protein on the body? In America, protein usually begins and ends with meat, recently we have seen the dairy industry promoting milk as a source of “high quality protein” in their ads. Unfortunately many Americans won’t question what is being promoted by the dairy and meat industry with their agendas.

Just how much protein does the body need daily? In the words of Jeff Novick, MS, RD, “I don’t know.” He goes on to say, “The only way to know the actual protein needs of any one person on any given day is to do a nitrogen balance study on that person on that day. But, realize that whatever your needs where today, they may be different tomorrow.6

Based on the National Academy of Sciences, Institute of Medicine, “The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analysis of available nitrogen balance studies. 7” Using my body weight of 175 lbs (79.37 kg) that equates to 63 grams of protein daily.

In 1905 Russell Henry Chittenden published his findings on protein in Physiological Economy in Nutrition. These findings contradicted what German physiologist, Dr. Carl Voit concluded that protein intake for people should be 118 grams per day, which became known as the “Voit” standard. One hundred years ago he wrote, “We are all creatures of habit, and our palates are pleasantly excited by the rich animal foods with their high content of proteid (protein), and we may well question whether our dietetic habits are not based more upon the dictates of our palates than upon scientific reasoning or true physiological needs.7

Through experiments on himself, trials conducted at Yale University and scientific research on protein, Chittenden in 1904 concluded that 35–50 g of protein a day was adequate for adults, and individuals could maintain their health and fitness on this amount.  Studies over the past century have consistently confirmed Professor Chittenden’s findings, yet you would hardly know it with the present day popularity of high protein diets 7.

Suvée,_Joseph-Benoit_-_Milo_of_CrotonThe role of protein can be linked back to Milo of Kroton, Olympic wrestler in the sixth century B.C. said to be one of the strongest men in ancient Greece. Olympians came from the upper social strata in Greece, these families could afford to feed on more protein-rich legumes and meats to build muscle and did not have to rely on mostly breads, fruits and vegetables 8.

In the 1960s and 1970s, many people thought protein was a miracle food because muscle magazines hyped it so much. Bodybuilders and other athletes would follow diets made up mostly of meat, milk and eggs. The raw-egg milk shake was particularly popular, thanks to Rocky Balboa. Why would anyone swill such a concoction? The answer is simple: misinformation. Articles and advertising from those days falsely communicated the notion that protein from raw foods, particularly eggs, is more available to the body for building muscle than protein from cooked foods is 9.

Since the 1990s we have seen protein supplements and powders promoted. Muscle magazines ads and commercials. Misinformation regarding protein continues to fuel debate with a whirlwind of misinformation. One fact still remains, the RDA for protein intake is 8 grams per kilogram.

“Incomplete amino acids” is a term I heard constantly when I was registered at Stronglifts Forum as it relates to my plant based diet and being successful while lifting weights. This myth regarding as it relates to veganism was disproved years ago, says Jeff Novick.

The “incomplete protein” myth was inadvertently promoted and popularized in the 1971 book, Diet for a Small Planet, by Frances Moore Lappé. In it, the author stated that plant foods are deficient in some of the essential amino acids, so in order to be a healthy vegetarian, you needed to eat a combination of certain plant foods at the same time in order to get all of the essential amino acids in the right amounts. It was called the theory of “protein complementing. 10

Lappé certainly meant no harm, and her mistake was somewhat understandable. She was not a nutritionist, physiologist, or medical doctor; she was a sociologist trying to end world hunger. She realized that converting vegetable protein into animal protein involved a lot of waste, and she calculated that if people ate just the plant protein, many more could be fed. In the tenth anniversary edition of her book (1981), she retracted her statement and basically said that in trying to end one myth—the inevitability of world hunger—she had created a second one, the myth of the need for “protein complementing. 10

As the health of Americans continues to decline and obesity continues to rise when will we realize our diet is the root of the problem. “The healthy active lives of hundreds of millions of people laboring in Asia, Africa, and Central and South America on diets with less than half the amount of protein eaten by Americans and Europeans prove that the popular understanding of our protein needs is seriously flawed. 11” Since the early 1930s, meat consumption in the U.S. has risen dramatically. In 2012 an estimated 52.5 billion pounds of meat were consumed! “Though meat consumption in the U.S. has dropped off slightly in recent years, at 270.7 pounds per person a year, we still eat more meat per person here than in almost any other country on the planet. 12” On average American men consider 6.9 ounces of meat a day or 50.6 grams of protein. Women eat 4.4 ounces or 32.2 grams. 13

Health issues start and end with food on your plate. As Dr. McDougall says, “Misinformation leads to disastrous outcomes. People have serious health problems like heart disease, type-2 diabetes, multiple sclerosis, and inflammatory arthritis that can be easily resolved by a diet based solely on plant foods. However, advice to make this dietary change may be withheld from you or a family member because of the erroneous fear that such a diet will result in a greater catastrophe, like a nutritional collapse from protein deficiency.” My awareness on how and what I eat has increased after 3 years of following a plant based diet. I am more aware of the inaccuracies that continue rear their ugly head as it relates to this lifestyle, especially protein. Yet no one can deny the health benefits I have experienced. Still with proof (me) standing in front of them, many won’t accept this lifestyle as an alternative in order to promote their health.

1. “Nutrition for Everyone: Protein.” CDC.gov, CDC, Web. 4 October, 2012.
2. “What Are Protein Foods?” USDA.gov, UDSA, Web. n.d.
3. “The Politics of Meat.” PBS.org. Steve Johnson, n.d. Web.
4. “Quinoa: March Grain of the Month.” WholeGrainsCouncil.org, Whole Grains Council, n.d. Web.
5. Bowes & Church’s Food Values of Portions Commonly Used. J Pennington. 17th Ed. Lippincott. Philadelphia- New York. 1998.
6. “Protein Requirements” jeffnovick.com, Jeff Novick, Web. 11 February, 2012
7. The McDougall Newsletter December 2003: Protein, nealhendrickson.com, Dr. John McDougall, Web. December 2003
8. “Diets of Athletes at the Ancient Olympics.” topendsports.com, Web. n.d.
9. Kleiner, Susan and Maggie Greenwood-Robinson. Power Eating-4th Edition. Mercer Island. 1998. Print
10. “The Myth of Complementary Protein.” forksoverknives.com, Jeff Novick, Web. 3 June, 2013
11. “When Friends Ask: Where Do You Get Your Protein?” drmcdougall.com, Dr. John McDougall. Web. April, 2007
12. “A Nation Of Meat Eaters: See How It All Adds Up.” npr.org, Eliza Barclay, Web. 27 June 2012.
13. “The United States Meat Industry at a Glance.” meatami.com, Web. March 2011.

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Thanks OUTA & CSEA!

thankyouWhen approached and asked if I would be a write in candidate for the Oakley Unified School District I accepted. It probably should have never come to this point, as I struggled to write a candidate statement over the summer and submit he necessary paperwork before the impending deadline. Little did I knew that Kim Beede, was called upon that last moment and made her way to Martinez and the county offices to file. The difference, she made the ballot, I was a write in.

Through out the last 2 months I have learned more about the role of school board and problems that continue to plague the Oakley Unified School District. I continue to show my support, not only for my son but all kids by attending the school board meetings, which usually don’t have many attending. I do it now, more passionately for the teachers because without their dedication, effort and enthusiasm in the classrooms are kids won’t be prepared for the future.

Kim Ambrosino, third grade teacher at Vintage Parkway was the driving force behind my effort to “get my name out there.” At the September board meeting I had my moment of glory, so to speak as I stood up and announced to the board and all those in attendance that I was going to run in November as a write in candidate. The response was amazing and I felt the decision to represent the teachers was a step in the right direction.

Throughout September and October I spoke with teachers and interviewed with both OUTA (Oakley Unified Teachers Association) and CSEA (California School Employee Association) who made the decision to endorse my run for the school board. It was great to meet educators and hear them speak so passionately about their profession but at times it could have brought a tear to my eye. Teachers with 15-20+ years of experience, school and in some cases a Master’s degree be struggling to make ends meet. That should NEVER happen! These are the dedicated folks who spend countless hours teaching and watching over your kids every day, yet in Oakley they are one of the lowest paid in all the East Bay. The word unacceptable doesn’t do their position justice.

As a union member at BART, I know how hated the Board of Directors are, especially in 2013 during contract negotiations, in which many did not want to reward employees with pay increases, even through revenue and ridership were at all time highs! Without a second thought, I made the decision to back the teachers and their position on a new, fair contract and improvement in benefits.

At the board meetings, Kim took me around and introduced me to many teachers in the district, which was wonderful. I knew I had the Vintage contingency, who already knew my name and the volunteering I did at school but many new faces were excited to hear about candidate their union was endorsing. Backed by OUTA I felt very good about gaining a seat on the board and looked forward to this potential challenge.

As November dawned and the 4th drew closer more political signs popped up around town promoting candidates for different positions. Never did I see a sign in my local area for Mark Jordan, Art Fernandez (also endorsed by OUTA) and Kim Beede (newcomer challenging for seat). I saw 2 signs for Gloria Lott. That was it, not much in terms of promoting for a school board seat.

I met Kim Beede for the first time at the October school board meeting. I heard her the first time the month prior when she announced she too was running for the school board. We discussed are commonalities and backgrounds and seemed to hold the same concerns about gaining a seat on the board. Like me, she too was excited by nervous about the position and “learning on the job” but together we felt like we could get something accomplished for the teachers, for the kids.

I didn’t let the election worry me as it was out of my hands. My name was out there thanks to OUTA and CSEA but would it be enough to get a majority vote as a write in candidate? The support from the teachers was unwavering, which was awesome. There are not enough good things I can say about those teachers at Vintage and throughout the district. As the sun dropped, results started rolling in. I checked cocovote.us and was a bit dejected when I saw “write in” at the bottom of the list with 79 votes. It increased to 179 (2.54% of 7054 votes) in the final tally, which wasn’t good enough. Kim on the other hand garnered 23.21% of the votes and secured the third seat on the school board. Unfortunately Art Fernandez (OUTA endorsed) was ousted.

So my run has ended but my support for teachers hasn’t. I want to see the Oakley teachers be paid what their are worth. Unfortunately, even 8% raise will still have them near the bottom of the pay scale. I will remain involved on the PTA board, doing what I can to support Vintage Parkway. I also plan on continuing to attend the school board meetings as I feel I have a vested interest in the outcome of the negotiations. I haven’t even talked about the 16% reserve the board is sitting on, which could be used salaries, technology, materials and resources in order to support a foundation for CCSS (common core). Congrats also go out to Kim Beede, I wish her all the best and hope she is successful on the school board.

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2014 Lab Results

Lipid-panelPrior to changing to a plant based lifestyle I never really paid attention to the lab results at my yearly physical. My doctor never showed me the results, rarely did I inquire, but he always focused on one number, total cholesterol (TC). So it came as no surprise when he prescribed me a statin in 2011 to control my increasing TC. Thankfully I was able to control and lower it rather than experiencing the negative side effects from statin use. Diet and an increase in exercise saw my number drop from 264 mg/dL to 130 mg/dL. An amazing 130 points in just a year! This after  my doctor told me I would never have “normal” cholesterol level again with medication.

The July, 2012 the lipid panel results were the best I had every experience. I was dedicated to a plant based lifestyle and had introduced weight training and cardio to my exercise regime. By October, 2013 and my yearly physical, the TC had increased to 152 mg/dL, yet nothing had changed in my eating habits. I was continuing to follow a strength training program and I was running 5 times a week. I couldn’t finger the change that resulted in my lipid panel results increasing.

Yesterday I received the results of my most current lipid panel online. The great part with this, it now charts your results with previous results and you can see how you are trending. Much to my dismay my TC had jump again, bordering on similar results I received in 2011. The total cholesterol had increased to 193 mg/dL. Frustrated, I turned to the Protective Diet support group in search of answers.

In my mind I have this lifestyle well in control and my blood results would confirm I was healthy and thriving. Unfortunately it felt like I walked into a wall when I saw the results. Maybe I should place blame on my physician for focusing so much on a single number, cholesterol.

The lipid panel is much more than just a single number. Comparing numbers with my 2012 results reveal an increase in HDL (good cholesterol) by 11 points (now 49). Triglycerides, which I have been struggling with since the start continued to trend down, now 136 (decrease of 11 points). Yet the LDL number continued to increase, now 117 (up from 85). A new number was introduced, ‘Very Low Density Lipoprotein C’ with a value of 27 (normal range 5-40 mg/dL). What those results mean are yet to be determined by the physician. Unfortunately (or maybe fortunately) it won’t be my regular doctor, who is still out due to back surgery. I am seeing another doctor in the office, which could be a positive experience. I will know tomorrow.

Now that the waiting it over and I have my blood results just what do they mean? As I mentioned, I am a bit frustrated that my TC didn’t stay around the 150 level, sometimes termed “heart attack proof” even if that is more of a mind set than a reality. Regardless of health everyone is at risk, some higher than others, of a heart attack. It may sound funny, but I take pride in my lipid panel results, as it gives me confirmation that the changes I have made in my lifestyle have been successful.

Looking back over the last 12 months and examining my diet just what have I changed? Eating habits haven’t changed, introducing “animal byproducts” as my friend Susan calls them, hasn’t happened. Neither has adding oil or dairy back into my diet. At this point I would call myself about 90% compliant when it comes to following Julie Marie’s Protective Diet. While I continue to maintain a plant based lifestyle, there have been times where I made the decision to eat a meal that contained oil. Yet those times can be counted on two hands over the course of the last 12 months.

So where does the problem lie? I believe it’s a combination of lack of exercise and that 10% of non compliance. The longer I follow a plant based lifestyle, the easier it gets. The desire for cheese is gone, the smell of BBQ is still wonderful, but I don’t miss the feeling of raw chicken or having to pick up a slab of meat. Oil (it’s a junk food) is not an ingredient I cook with, regardless of properties many claim oils have. Yet that last 10% could be causing the strife I am dealing with.

As for running, yes, I love to run long distances, but time has not been something I have been afforded the last 6 months. I have too many responsibilities and priorities and don’t not enough time for myself to take an hour and run. The combination of those two factors lead me to conclude I need to focus a bit more on eating healthier, making better decisions and to set some time aside to exercise.

Julie from Protective Diet said, “don’t be alarmed. As long as you are eating a PD you are eating a Protective Diet. Meaning you are diligently eating on plan and doing everything in your power to lower your risks of heart disease and all disease in generalI wouldn’t worry about it. You are on track and the poster of health!” These are some wonderful words of wisdom to remember as I move forward. I am eating “on plan” and very pleased with the progress I have made since setting my 2014 Resolutions and continue to minimize and eliminate foods that are addictive and unhealthy.

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45 Miles

Motivation-November-20A week from Tuesday I face my biggest physical challenge to date, 45 miles. If it were not for taking control of my health I would never have consider this idea an option. Since achieving my goals I have had a new found energy to “do epic shit.” It started in 2013 when I completed my first half marathon in 1:58. In April this year I had the itch and completed my first 50K (31.7 miles) in 8:53. I walked around for 4 weeks on a runner’s high desiring to run longer, go further.

Based on a post by Mark Rowlands from the Trail and Ultra Running group on Facebook, I read about a challenge to run your age on your birthday. I thought about this for a moment…hmm, 45 years old. Looking back on the 50K and knowing how I felt the last 2 miles, could I accomplish another 13.3 miles for a total of 45 miles? I decided to look into the possibilities of pushing my body yet again.

While my training hasn’t been up to par recently due to other priorities, on November 11 I will be slipping on the Luna Sandals and looking to run farther than I ever have. I spent time reading up on 50 mile races, which I will be participating in for the first time next April (AR50mile.com). Originally I was planning on using trails at Contra Loma Regional Park. Unfortunately, the parking lot I wanted to use in order to stage my aid station never seems to be open, so I abandoned that course.

I wanted to keep the run to a 2-3 mile loop on relatively flat ground on trails. I started running during my son’s soccer practice at a Creekside Park in Oakley, each loop was only a quarter mile, but offered some things a trail wouldn’t. Looked at some of the local school for a bit longer loop but nothing fit the bill.

Without having to drag out all sorts of equipment and be gone probably 10-11 hours acting crazy (well, running) I started looking at the local trails around the house. Unfortunately none of them are dirt trails but I finally conceded the fact I would not be able to have a trail close to home, on dirt.

45milerunWhat I did come up with after some searching and mapping out routes was a 3.26 mile loop that would keep me close to home and take my by my house every 1.63 miles. This will allow me to use my house as an aid station and I won’t need others to help me along the way or have food and drinks ready to give me when I stop by. It also gives me access to a restroom, something that I only used once when I ran my 50K. The other nice feature, if I get tired and DNF, then it’s a short walk home and I reevaluate where the failure occurred.

I look forward to this run as it’s relatively flat and I should be able to manage a consistent pace. With that said, 45 is nothing to shake a stick at, it’s going to be tough and challenging. The 50K is the only distance run I can compare with and aid stations were roughly 8 miles apart. The best part is I don’t have to carry a hydration pack or hand held bottles for that matter.

To fuel this run I am planning on Medjool dates, yellow potatoes, boiled and quartered, bananas cut in half and possibly some pinole and chia based snacks from Fuel Your Run courtesy of No Meat Athlete. I have made the hand pies with bean and squash filling as well as iskiate, which is a chia fresca. I have read many comments from other ultra runners and some of the food they fuel themselves which sounds absurd. I am going to try and keep it all natural and not rely on the processed sugars see on the shelves and sponsoring many running events.

The goal, to finish. Times are irrelevant, but many judge endurance by how long or how far. Both will be personal bests WHEN my feet carry me over mile 45. While the AR50 will be more challenging and grueling, I believe I could accomplish this 45 miles run in 9 hours. Again, the goal is to finish, but tying a time to it will provide me something to shoot for. So if you live in Oakley and see that crazy guy running when you leave for you and running when you come home from work, it will be me. Looking forward to the challenge.

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1968 Cougar XR-7 For Sale

318409The time has come and my decision has been made. While it’s been a long time coming, I have decided to put the 1968 Mercury Cougar XR-7 up for sale. I have owned the car since March 2003 when I bought it from a friend who lived up in Santa Rosa, CA. He was the second owner, with his grandmother, who took initial delivery in 1968 as the original owner.

Prior to the birth of my son I had more free time to dedicate to restoring the Cougar. While the cat was drivable, it wasn’t safe but was excited with a smile on my face whenever I got behind the wheel. After some searching and discussion on MercuryCougar.net I decided to go for a full, drivable restoration. Little did I know what I was getting into. Even if I did know prior to ripping the Cougar apart, I still would have made the decision to restore it.

As things go, priorities changed in my life. While my desire to own, restore and drive a Cougar were alive and kicking, I just didn’t have the sort of time I had when I brought the car home. Over the next few years I started putting money into what seemed like a bottomless pit.

I purchased a few front end kit in October, 2005 and sent the C4 transmission to be rebuilt by a local shop in Brentwood, CA. Delta Bay Mustang became my local go to shop for parts. Not long after the new transmission I sent the Cougar in to have a new exhaust system installed with an ‘H’ pipe, Flowmaster mufflers with chrome, stock tailpipes.

By August all four brakes and the front end were rebuilt. Looking to get the Cougar safe and drivable, I purchased parts to replace the rear end. My intentions from the start were to make this XR-7 a daily driver, but as I continued the tear down and discussed with other Cougar owners I saw how extensive this project was becoming.

In April the following year, with spring upon on I made the decision to pull the 302 from the Cougar. Originally I decided to repaint, repair and replace parts on the engine, but after looking at it and the amount of crud and oil on the engine, one thing led to another and the engine was on a hoist sitting above the engine compartment. Soon I would send the 302 to Aaron at Bad Ass Engines in Sonoma to be completely rebuilt.

Four months later I would get a call from Aaron that the engine was done and ready to be picked up. Unfortunately once the engine got home, very little else was done. Time had started to dry up and any discretionary income I previously had was going into the house for upgrades and remodeling.

If it wasn’t enough to have an empty engine compartment, I decided to start tearing shit out from the interior and trying to complete work that needed to be done that didn’t cost any money, but time. I spent time grinding and sanding the care in order to prep and shoot with a rust inhibitor. Work also started on the engine compartment to clean it up, repair the battery ledge in order to paint so I could get the engine back in the Cougar.

Now 7 years later that is where the project has stood. Time invested is priceless, but the nearly $15,000 spent has me frustrated. I just don’t have the time or space to work on the Cougar. I would love to finish this project, but realistically it will continue to sit, covered waiting.

Now I have put out feelers to a few well place Cougarholics in order to sell the 68 and get a portion of what I spent back. Obviously I won’t get what I put in, rarely does that ever happen, nor do I expect that. However, I would like to recoup a portion of the costs of the engine, which would mean giving the Cougar away, but I am okay with that.

If you are interested in tackling a project car please feel free to email me at stoumi [at] the6thfloor [dot] com or you can contact me on Facebook at Stephen Toumi. I can provide all the paperwork I have from the work I have completed, as well as updated photos of the Cougar. I would like to sell by December and you will need a trailer in order to pick the car, engine and parts up. For more information you can visit this link. For additional images of the Cougar, you can download 30 of there here.

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