Archive for the ‘Nutrition’ Category
Yesterday I watched a great documentary called FRESH about the merits of organic farming and the issues with the modern industrial food complex. You can stream it on Netflix. I highly recommend that you do so before you eat your next meal.
Organic food is worth the cost. Organic produce has 40% more nutrition (on average) than conventionally grown stuff. There are studies that demonstrate how medium-sized organic farms can out-produce large-scale industrial farms over the long-term – with higher profitability for farmers and healthier customers in the process. The health and environmental issues with conventional industrial farming practices are too big to ignore. The animal welfare is another thing…..I’ll save that for another post.
Before I paid attention to what I ate (college days!), I would cringe at the notion of paying $0.50 extra per pound for organic bananas or $4+ for a dozen organic eggs. Now, it is a no-brainer. Even better, buy local AND organic.
I order my groceries through SPUD. They make it easy for people in the Seattle area to buy fresh, local, organic products – with the added convenience of home delivery and the gas savings of not having to drive to the store all the time (they deliver ~100 orders at a time via their trucks which is far more efficient).
Every dollar you spend is a vote in favor or against sustainable food production. Vote wisely!
What would you rather have, a stack of paper money or a cart full of goodies?
I pay whatever it takes to get high quality organic goods whenever I can. I can’t think of a better thing to spend money on. My health and well being depends on it. Some people are terrified to spend a few bucks extra for this stuff.
Just watch people in line next time you are at the grocery store. Instead of being excited at a cart full of goodies most people have this expression of despair on their face!
I’d rather have the cart full of goodies than a bunch of paper any day.
The biggest insight I’ve ever had in making a dietary shift, is to not focus on what you are taking away (e.g. fried food, processed sugar, etc.) but instead to focus on what you are adding (e.g. more water, fresh fruits, greens, etc.).
Focus intently on what good things (or habits) you are adding and then you will find that the bad things will naturally have less room to fit in and you’ll lose appetite for them over time.
I’ve been enjoying this smoothie for about 3-5 days per week for a long time. I tweak ingredients every now and then but the recipe below is a good standard approach THAT WORKS. I use it for breakfast most days. Sometimes I’ll use it as a recovery drink after a bike ride or run (as I am doing right now!).
- 1 banana: very ripe and ideally frozen (peel before you freeze!)
- 3 heaping tablespoons vegan protein (I custom order from Trueprotein.com with a blend of non-GMO hemp, rice and pea proteins. You can also try Life Time’s Life Basic Blend or Vega’s Smoothie Infusion).
- 2 tablespoons Udo’s Oil
- 1 level tablespoon Garden of Life Perfect Food green powder (any brand or powdered greens will do)
- 12 ounces of water
Blend everything together and enjoy.
This recipe will yield:
- 500 calories
- ~20 grams of high quality vegan protein
- ~30 grams of high quality fats and fatty acids
- ~30+ grams of carbohydrates, with plenty of fiber
- Boatload of vitamins, minerals and other nutrients in a highly digestible form
If you’re first reaction is “holy crap that’s a ton of fat…there’s no way I’m gonna drink all that fat!”…don’t worry. I challenge anyone to consume this drink on a regular basis and gain any extra fat on their gut or behind. In fact, chances are you’ll shed a bunch of pounds. High quality fats are high quality fuel. Udo’s Oil is some of the best stuff around, and they recommend taking 1 tablespoon per 50 pounds of bodyweight daily. I use just 2 tablespoons in my smoothie and try to get other good fats in through whole foods (coconut butter, avocados, etc.). If you have an especially brutal training day or work day ahead of you, add 1-2 additional bananas to give you the extra fuel to power through (make sure they are super ripe to ease digestion).
Things I bet you’ll notice after consuming this drink regularly:
- Fewer hunger cravings – especially if you drink it in the morning
- Stable energy levels and no “afternoon crash”
- Better endurance
- Better skin, hair and nails (I’ve seen a noticeable difference)
Give this smoothie a shot – try it three days in a single week at least, ideally in the morning – and drop a note in the comments to let me know how you feel.
Salads are the single healthiest type of food/cuisine to eat. They are also easy to absolutely destroy. In fact, while sitting here I’m munching on an entire head of organic green lettuce. Some choose potato chips, I prefer lettuce!
Most restaurants are trained in the art of destroying a perfectly good salad. Case in point are Applebee’s Oriental Chicken Salad at a whopping 709 calories & 25 g fat and Taco Bell’s Taco Salad tipping the scale at 906 calories and 49 g fat! Can you imagine eating a salad that has more calories and fat that a Big Mac? It’s not just the chain restaurants at fault, practically all places make it easy to ruin a salad if you aren’t careful with what you order. Here are the top methods one can use to utterly destroy a salad:
- Douse it in salad dressing (a few spoons of dressing can have 10x the calories and infinitely more fat than the entire salad!)
- Cover it in cheese
- Coat it in crunchy stuff like croutons, fried onions, etc.
- Use handfuls of roasted nuts and seeds (full of fat and salt)
- Put a bunch of fried and roasted meat or other garbage on top of it
I prefer to eat my salads raw. Usually just a bunch of lettuce and some carrots or radishes I’ll munch on before eating dinner. If I am having only a salad for a meal, I’ll sometimes use plain olive oil and balsamic vinegar for a light dressing, and top it with grilled tofu or some beans, bell peppers, radishes and avocado. The amount of avocado and other “heavier” stuff I use depends on how much I’ve been training that week. I use a TON of greens (really, my salads are ginormous – usually a whole large head of organic romaine).
As if one Ironman wasn’t enough, these two ultra-endurance athletes did 5 Ironman-distance efforts over five days on five different islands in Hawaii in May 2010. Jason Lester and Richard Roll are also fueled by 100% plant-based nutrition. I like seeing people performing at a super-high level on vegetarian or even vegan diets. It just shows what is really possible if you work hard and chose not to take any short-cuts.
Here is part 2 (of 3) of my interview with Vegan Bodybuilder Robert Cheeke. You can see part 1 of the interview here.
In this segment, we cover:
- Robert’s story of transformation from 125 pounder to 200 pound vegan bodybuilder
- How to gain weight on a plant-based diet
- The importance of a journal – keeping track of your goals and training progress
- Tips to staying motivated and achieving goals