A Vegetarian Runner Eats and Thinks

Heart Onion Soup ( vegan)

2012-01-12T20:47:00.000-05:00

Made a great onion soup tonight:
-4 cups chopped yellow onion
2 shallots chopped
1 leek chopped
-2 Tbs Coconut oil
1/2 cup white wine vinegar(with 2 tbs water)
4 cups Vegetable broth
2 bay leaves
1 tsp Thyme
1 tsp Parsley
-1/2 Tamari
1 tsp Dijon Mustard
1 tbs Vegan Worcestershire sauce
1 tsp arrowroot powder

onions chopped and ready-

Onions carmelized and ready for soup.

Eat God's Food Not Man's food

2012-01-07T17:32:00.000-05:00

Athletes are continually and constantly looking for food to fuel training, recovery and performance. There are many theories and ideas about the best way to eat and I will propose/support one here.
Today I will support a general idea- focused on the type of food to eat, in follow-ups I plan to discuss the specifics about what to eat and when- how to combine foods and meals with workout schedules.
The idea is this: EAT More of GOD’s Food and less of Man’ Food
GOD’S FOOD= fruit, veggies, nuts, and leaves as they are when they come off the tree, bush or plant.
MAN’S FOOD: anything in a box, bottle or run through a set of machinery to process and prepare.

Then God said, "Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you; Genesis 1:29 (NASB)

Fruits are a tremendous fuel and the best source for complete vitamin needs. Vegetables (all kinds) are the best natural source for all necessary minerals. They both contain vitamins and minerals but they each specialize…. Most fruits and veggies have some or all of the essential amino acids- so protein needs can be met eating God’s food.
God’s food is right off the tree, plant or out of the ground it is ready to eat with little or no additional handling- just a little cleaning, peeling or separating. I am not leaning to raw vs. cooked food , just the status/form of the food as we get it into the kitchen or training table.
God’s Food is better 4 reasons:
1)Taste- real food tastes better, but if you are accustomed to boxed, fatty, or salty items you may need to adjust but eventually real food tastes best.
2)Nutrition- real nutrients as provided by God through the plant and soil are the best for our bodies. It is easiest to assimilate and use when in a natural form.
3)Ease of Preparation- just clean and eat, peel and cook, chop and mix… No need to read instructions or mix a lot of funny items.
4)Value- The level of nutrients per calorie is much greater in real food and therefore a better deal on the wallet.

Go to the garden, farm, farmers market or the produce section and your next meals.

Leg getting better- in Boot now, start rehab after 1st

2011-12-26T17:17:00.000-05:00

Leg is feeling better and I am hopeful that I can start rehabbing and exercising after Doc appt on 5th.

Got this boot 2 weeks ago

AAnd it weighs a ton and is quite big and bulky. I always though I had big feet and but this thing is something else.
My shoes are 16-17 wide an here is a side by side:

Ate well since the injury and feeling pretty good physically so I expect to be at a pretty good weight when I get started....wonder whn I can go for a run?

Broken leg Chronicle

2011-12-14T18:13:00.000-05:00

eating right and fixing broken bones. 9 screws and a plate can get in the way of an active lifestyle, work and all other activities.

Tomorrow I hope to finally get a cast, replacing splint number 3, which seems to be falling off more then falling apart. Maybe my leg was swollen a bit when i was there last week- maybe the 70 minute wait and sitting upright caused it.

Hopefully 3-4 weeks from now I will be allowed to start weight bearing and then rehabbing.

Starting ALL OVER AGAIN- after a Broken leg

2011-12-04T20:26:00.000-05:00

@ weeks ago I took a "funny"step and 13 hours later ihave a plate and 9 shiny new screws in my leg(fibula-tibia).

Now I get to become a brand new runner ( in 8-10 weeks) and find a race to train for.

This is the leg with the 2nd splint on it. Cast is expected on Thursday and a boot in a few weeks.

The crutches will carry me until I can toss them. been eating well and lots of proper supplements.

more updates to follow.

The Non"Workout" workout for Early Sunday morning

2011-11-06T10:50:00.000-05:00

As I got up this morning (3:15am- actually 415 but time changed) I got ready for a workout run but the dogs seemed awake and ready so I couldn't sneak away.
I put their harnesses on(poopy bags in my pocket) and off we went. What was a low key workout was actually a fun LONG walk with the dogs- and a walk with 2 Fox Hounds is a chance for them to SNIFF more and stop more- my goal was to keep them moving and sniff on the the go.

We never got to a fast pace but we did move fast enough to pant a little bit and have fun together before we got home and had breakfast.

Autumn Farmers Market Soup

2011-11-06T10:37:00.000-05:00

I love making hearty and chunky soups. I did it with meat and veggies now I add more veggies to fill the pot and belly. After a recent trip to the City Market in Charlottesville I had a bag filled with:
-butternut sqaush
-small sweet potato
-small turnips
-broccoli
-onions
-zucchini and Yellow squash ( baby)
-Asian eggplant
At home I made a broth with Miso paste and water.

As the broth was warming I diced the Butternut squash, sweet potato and Turnips(tossed with Olive oil, sea salt and pepper) 375 for 20 minutes

I diced the Broccoli, onions, zucchini/squash, and eggplant and added it to the Crockpot with the warm Miso Broth.

When the tray of roasted veggies is done , let them cool for a few minutes before adding them to the pot.

Let the veggies mix and cook for an hour. Now add the rinsed lentils ,stir and taste. This is the time to add herbs and seasonings, I added dried oregano, thyme and cracked black pepper- with a few pinches of Seas salt w/ seaweed.
Ingredients:
2 cups diced butternut squash
2 cups diced Sweet potato
1 cup diced turnip
1 cup diced Asian eggplant
1 cup each diced zucchini /yellow squash
1 cup diced broccoli
1 large red onion
1 cup green lentils(washed/rinsed)
3-5 Tbs White MISO paste (to taste)
10-14 cups of water
olive oil
misc herbs

Coffee at the End of the Day

2011-10-05T16:45:00.002-05:00

Iced coffee and glass of water , enjoy the drink and rehydrated .
Proper diet and supplements will keep me going but staying hydrated will keep me healthy and going tomorrow.

Rowing and Running

2011-08-22T11:26:00.000-05:00

I have been rowing a lot lately at the new gym.
Like it and the OCD side of my brain loves the measured accuracy of it.

It has been good for my gimpy knee the past couple of week and I have even seen some improvements - in my knee and in my rowing time for 2000meters. I am just crazy enough to want to compete or try to rank among other in the online community.

I have several workouts to do but for now focusing on easy 30 minute rows ( about 5000 m each) and some 2000m rows for time. I will include a few running focused intervals and just have fun staying fit and getting a solid knee for future running.

Stuffed Peppers- Delicious and loaded with Fuel

2011-08-22T11:08:00.000-05:00

With farmers markets going strong I got these great peppers on Saturday and made this on Sunday.

Stuffed peppers (High protein / Low fat)

4 Large Bell peppers
1.5 cups brown rice blend ( long grain/short grain…)
1 cup dry red lentils
Approx. 6 cups water
4-5 small roma tomatoes chopped
24 oz Tomato sauce ( organic pref)
2-3 sprigs Spicy Bush basil
Sea salt and fresh black pepper

1) Place rice and beans in Rice cooker with 5.5-6 cups water, tsp Sea Salt, teaspoon Fresh ground pepper and 2 4 inch sprigs basil- cook until machine cuts off
2) Open and core peppers Tops can be chopped into small dice
3) Warm tomato sauce
4) Put some basil leaves in bottom of each pepper and mix the rest in the rice /bean mixture
5) Stuff each pepper about ½ with rice/bean blend, bits of chopped pepper and tomato, add 1 TBS tomato sauce and fill pepper with rice/bean blend
6) Place in covered roasting pan- top with chopped tomato and rest or tomato sauce and cook for 40 minutes in 375 oven.
7) Remove and let sit 5- 10 minute with cover off and serve with veggies or salad.

Summer fun, sweat ,sun and fresh goodies

2011-08-04T07:41:00.000-05:00

Garden was for fun getting serious. Squash almost done but now trying to save and grow the harvest melons and brussels sprouts.

Loving mint and basil in cold drinks. Great taste and so good for us.

Garden-Place for some food, exercise amd Clearing my head.

2011-07-14T16:44:00.000-05:00

I have always liked having a garden or at least some house palnts ( when in an apartment). In all times it is a relaxing place to clear my head and heart.
Planting, weeding, watering and harvesting all contribute to peace of mind. Now that the currewnt incarnation of the garden has the potential to grow since the tree fell- I may expand to an actual heavy food producing operation. So far it has been fun and plenty of goodies have arrived.

Next year i will plan it a little more and see what it can produce if planned better.

Vegan and Providing some of my own FUEL

2011-06-24T13:10:00.000-05:00

The pics are from my new garden. We moved to this house in the fall of 2009 so I spent last year planning th garden and finding the best sun.
The garden is cranking up now and somew the plants are getting too big for their "britches". The squash here is covering a rose bush and some herbs.

The Other picture is future garden plot being built "lasagna style" with layers of coffee grounds from Coffee shop and gras and leaves and paper and manure.

Playing with fire - Vegan Grilling fun

2011-06-22T12:22:00.000-05:00

I recently cooked at a picnic. There was the standard non-veg fare and I was able to cook tofu( marinated) and pineapple and peaches.

The grilled fruit was mixed with fresh blueberries, green onions and balsamic vinegar/orange juice.

Planning on quartering some red and green cabbage and sprinkling with vinegar and putting on hot grill for a few minutes each side and serving with a creamy ( soy yogurt base) basil-garlic dressing.

Early Summer Pesto

2011-06-09T17:32:00.000-05:00

One of the joys of summer is grabbing bunches of fresh basil and combining with Olive oil and nuts or seeds and some nutritional yeast to make pesto and serve it on pasta, bread, potatoes and anything else I can think of.
In june the basil is just setting up and growing but broccoli is coming in strong- most pesto is made raw with frsh picked leaves and broccoli pesto can be done raw ( with a little added added water- reserved from soaking the florets after washing)
OR- the broccoli can be steamed for 90 seconds- 2 minutes
Broccoli Pesto
4 cups chopped fresh broccoli ( washed, rinsed and then soaked)
¼ cup nutritional yeast ( can use vegan parm-cheese or non vegan can use parmesan cheese
4-6 tbs EVOO
2-4 tbs soak water
¼ cup raw walnuts ( or other nut/ seed)
1 cup (loosely packed) selected green herbs (I like basil, oregano, parsley- whatever is flourishing in garden)

1. Add broccoli pieces slowly to chop completely( may need to remove to bowl and add more)
2. Drizzle olive oil and/or water into processor to help smooth the blend
3. Add nuts slowly to chop smoothly
4. Add Nutritional yeast or cheese and rest of oil mix until smooth

Serve on cooked pasta, spread on bread or spread on bread to make bruschetta
Use all that you like and freeze the rest.

I Love Cold Noodle Salads for Warm Weather Fuel

2011-05-19T08:44:00.000-05:00

As a runner walker, hiker I have eaten tons of pasta over the years ( along with potatoes and breads. In the summer I love to eat a meal of cold salad and especially a salad loaded with good carbs as well as vitamins and minerals.
A newly popular salad at many places is sesame noodle salad(durum wheat noodles) and Soba noodle salad. SOBA noodles are made from buckwheat so they may be ok for folks with gluten problems. I have experimented and found this to b a good recipe. The dressing is key and the salad can be adjusted for taste and available ingredients.

Cold SOBA Noodle Salad
SALAD
-1# SOBA noodles
-Bundle green onions – chopped (save 1 or 2 to put on top when serving)
-Bundle of cilantro or parsley( chopped fine) [save some for serving]
-2 tbs Sesame seeds
-3 carrots – shredded or chopped
-1 large cucumber – diced
-1 each red, green yellow pepper- diced
-2 stalks celery- diced
-1 granny smith apple- diced

Dressing (good dressing can make a hat taste great)
-1-3 tsp fresh Grated ginger
-¼ cup tahini
-1 tbs Agave nectar or Rice syrup
-1 tbs rice vinegar
-Juice from 1 lime
-½ tbs zest from lime
-1 tbs Sesame oil ( plus some for boiling water)
-1 tbs Tamari
-3 tbs Sesame seeds
-1 tsp Celery seeds
-1 tbs fresh ground black pepper
-Hot sauce and/or hot pepper flakes to taste

1) Prepare noodles in water flavored with sesame oil and drain / cool( sprinkle with sesame oil after draining
2) Combine dressing ingredients in blender and blend / pulse until emulsified
3) Chopped and combine all salad ingredient in bowl with noodles, mix completely
4) Add dressing and mix until until coated
5) Cover and put in fridge for 3 hours or more for flavors to mix
6) Serve topped with reserved onions and cilantro

Iced Coffee - Hot orCold Brewed

2011-05-18T16:05:00.000-05:00

There are many debates on preparation method for iced coffee. I drink Iced coffee year round and have found that regular hot brewed coffee, cooled then refrigerated is the best.

Green beans are roasted for a reason- to get proper flavor and coffee is made with hot nearly boiling water for a reason- heat reaction impacts taste.

Choosing the proper beans that have been properly roasted is the key to great hot brewed iced coffee and then brewing- cooling to room temperature before putting in the fridge.

Soaking ground coffee in cold water for 8-10-12 hours yields dirty "coffee tasting" water. The nuances of the coffee bean are lost because the true flavors have been been released with the reaction to heat.

Mothers Day and Thoughts of Mom's great meals

2011-05-08T07:58:00.000-05:00

This morning i made a great Cole Slaw and put it in Fridge to marinate.
I am now thinking of the great Slaw and Potato salad and macaroni salads my mom made when we were kids- Poor woman had to make it like she was the Cook in Chow hall at boot camp with all of us.

What other good items can I work with and make a few small changes to be Vegan and enjoy.

Todays SLAW

1/3 head red cabbage- chopped
1/3 head Green cabbage- chopped
2 raw red turnips diced small
2 Kohlrabi diced
2 granny smith apples- diced
DRESSING
celery seed
mustartd seed
Raw apple cider vinegar
olive oil
tamari

Dressing poured over the combined veggies and put in fridge to season/marinate.

Birthday- better than new years day for Resolutions

2011-04-21T08:33:00.000-05:00

I find as i think about todays "click: in my timeline I realaize it is a great day to make or follow through with some life adjustments or changes.

ALready vegan and eating pretty well- I am considering:
1) FASTING - water and/or juice only
2) New exercise type (biking, rowing etc)
3) New foods, cooking class of cook book
4) Grow something new in garden ( fig is leading candidate)
5) Find another service opportunity

- or do some of all 5 options.

48 years down and 52 to go ( is 100 a good goal or should I up the ante?

All Hail... KALE

2011-04-12T11:57:00.000-05:00

I am now starting to grow kale and I have been eating kale for a few years now. Mostly in power-packed green smoothies. But also in soups and sauteed with other veggies and tofu.

Why kale?
* low fat, no cholesterol and powerful anti-oxidant properties along with a large collection of vitamins and minerals
* Like other members of the brassica family ( cabbage, broccoli etc) it contains an abundance of healthy phytochemicals, sulforaphane and indole-3-carbinol that appear to protect against prostate and colon cancers.
* Rich in vitamin A, 100 g of leaves provide more than 500% RDA.
* Filled with many B-complex group of vitamins such as niacin, vit.B-6 (pyridoxine), thiamin, pantothenic acid as well as minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus.

In addition to a great ingredient for Green smoothies ( enjoying one as I type)
Try this salad: { enough for 2 people with leftovers}

KALE SALAD ( slaw)
2 Bunches of kale - chopped fine
4-5 Tbs chia seeds, hemp seeds or sunflowere seeds
Dressing- Blend well
1.5 Tbs raw tahini
3 Tbs Raw apple cider vinegar
1 Tbs raw honey (or agave if vegan)
Pour dressing on salad and put in fridge for an hour then try not to eat it all.

Garden is slowly forming....Actually it is still naked but ***

2011-04-03T08:29:00.001-05:00

I have greens sprouting in a few pots on the deck( along with cat paw prints in the dirt).

Seedlings are growing and many more will be started today. Bought 3 blackberry plants and will set them in rows today[make space for additional raspberries] and the trellis.

I have seeds for more goodies plus some marigolds, zinnias and a few edible flowers.

Now to make this hobby even more fun I am looking at some softwre for designing and layout. Hopefully some that has calculations for plant growth....

A Vegetarian needs his Veggies.....

2011-03-13T09:22:00.002-05:00

Planning and planting the garden. I have started several seeds for the faves- brussels sprouts, broccoli, cauliflower and some greens. I have also ordered some fun things on line to plant or start as soon as I get them.

Now the the garden plots are set and have "enough sun to do the trick I will give it a shot and what I might be able to produce. It will be fun no matter what.

Also trying some fun stuff ***** Actually planting dandelion as I have been using the greens a lot lately.....

I have also order seeds for Purslane, sorrel, kale and celeriac. Love using the celery root- Very tasty, crunchy chewy root.

Hopefully in 4-5 months I will be reporting on the great meals I have grown....

If not I will talk about the great meals with goodies I got at the Farmers Market.

Who needs packaged bars and blocks ?

2011-02-23T12:37:00.002-05:00

Looking for a healthful snack and fun fuel for your workouts.

Try these combos of Dates, Tahini and Honey ( maple syrup or agave or rice syrup for vegan purists)

The final item can vary by taste.
like chocolate add some cocoa, coconut( dried coconut is great), something nutty- use chopped almonds.

Add dates and tahini and then sweetener to processor and chop/mix throughly (may need to process seperately to get a good chop and then combine with bare hands in big bowl)
Roll into 24 balls- refrigerate and enjoy .

If using these for recovery from running or biking you can add a tablespoon of sea salt to the mix and each ball or nugget will have approximately 250-275 mg of sodium.

Cocoa Power
3 cups dates
2 cups tahini
1 cup honey
1.5 cups cocoa powder

Calories 237, Carbs 35g , Protein 5g
Fat 11.5 , Sodium 25mg, Calcium 100mg

Crazy for Coconut

3 cups dates
2 cups tahini
1 cup honey
1.5 cup dried coconut

Calories 242 , Carbs 34g ,Protein 4.2 g
Fat 12.5, Sodium 25mg, Calcium 100mg

Nuts r Power
3 cups dates
2 cups tahini
1 cup honey
1.5 cups chopped almonds

Calories 259 , Carbs 34g, Protein 5.2g
Fat 13.8g , Sodium 24mg, Calcium 110mg

Tempeh "chik'n" wings for Sper Bowl

2011-02-06T12:04:00.002-05:00

Looking to make Standard Super Bowl fare for game today.

Bought a couple of Packages of TEMPEH and will be making some tried and true finger food( not Chicken wings but similar Bite)

1)Cut Tempeh into 3/4" wide by 1 1/2 long recetangles
2) soak in marinade ( hot sauce, garlic, pepper)
3) Dredge in soy milk and corn meal
4) fry in pan - brown all sides
5) hold in warm oven until all pieces are cooked
6) Spirnkle with marinade or staright hot sauce and serve

Raw ? Is this even better than Vegan?

2011-01-16T11:30:00.003-05:00

I have been using a blender for food and drinks for a few years. I have read and studied raw food diet and am intrigued.

I have added several raw diet books to my collection and have experimented with several foods.

Will it be the holy grail or just another good way to eat?

Now how do I find out- look into this?

Pudding or Fun fruit Topping

2011-01-10T15:26:00.002-05:00

I had a container of Coconut milk ice cream. and wanted some fruit to put on top.

I had fresh blackberries and blueberries in the fridge. took half a cup of each and mashed them with a tablespoon of fresh OJ. It looked a little runny so I added some ground flax-seed and stirred it in with a little agave .

After 5-7 minutes the flax had started to gel and thicken the mix. As it became like pudding I spooned it over the frozen coconut like ( coconut flavor).

made a great dessert and pretty healthy ( without the ice cream...) Will try some more blends as puddings.

Apple Pie w/o the Oven

2010-11-23T15:14:00.003-05:00

I have been reading a lot about raw food and a lot of Raw Food books. Saw some pie recipes and was intrigued. Since it is Fall and apples are in season I decided to try a Raw apple pie. And I was happily surprised. I will share this on Thanksgiving.

Apple Pie ( raw)
Crust
2 cups raw almonds
pinch of sea salt
1-3 tsp EVOO
2-3 dates
Filling
3-5 apples
4-5 dates
Pinch of sea salt
2-3 tsp Flax or Hemp Oil
1. Grind almonds in processor into a powder
2. Add salt, dates, and oil and blend until smooth and clumping
3. Spread almond crust on bottom of pie plate (spread a drop of EVOO first)
4. Put pie crust in freezer to set up.
*5. Process apples until smooth
6. add salt and dates and process
7. Slowly add oil until "creamy"
8. Pour into crust and cover with plastic and place in fridge

9. Dig in and SHARE with others.....

Random thoughts-
*******Is a Raw Food Cookbook a "cookbook" *****

Breathing: In, Out- Can it be improved ?

2010-10-26T12:37:00.002-05:00

Taking Yoga classes, reading books and magazines and spending time in other parts of my life praying and trying to meditate has me thinking about my breathing.
Can I improve my health by working on my breath? Can I improve my fitness and my running by changing/improving my breathing?

I know I can improve my cardiovascular wellness by :
1) Doing regular endurance exercise that is strenuous and extended over a reasonable period of time.
2) Eating properly and keeping my "pipes" clean of fat and cholesterol
3) Spending time stretching and doing appropriate core exercises and breathing properly during the effort.

I am experimenting with a few options and will report on them as time goes.

Green Smoothies for Great Summer Dining

2010-06-18T10:22:00.002-05:00

I am at work now and drinking the final sips of the first litre of a great smmothie I made this morning.

Started with Mint from th back decl planters( nice added taste)

1/4 Cup Mint ( pepper,spear,chocolate mint)
1/4 lb Dandelion greens
1/4 lb Kale
1 lemon
1 Orange
1 Cucumber
2+ cups clean water
2 Tbs Organic Flax seed oil
2 Tbs Chia seeds

Blended until smooth and poured in 2 - 1 litre bottles to drink at work

Very filling, delicious and perfect for ht sweaty days. Also drinking 50oz of clean water.

Coffee, Tea or... Hydration Thoughts

2010-05-19T13:11:00.002-05:00

As a coffee drinker I pay attention to my coffee consumption and to studies that look at the benefits of caffeine on fat metabolism and energy during exercise.

Since caffeine is a diuretic it does pose a threat for endurance athletes. SIMPLE SOLUTION- quit drinking caffeinated beverages !

I don't like that idea so I have made a slight change- I drink a glass of water for every serving of coffee or tea that I drink.

I am a fan of Iced coffee and I drink it black most of the time- I often get a 2nd cup with water or refill my glass when I finish. This helps me stay even and limits the temptation for a 2nd ( or 3rd coffee).
I do the same with Green tea.

Eat Right, Move Right, Live Right

2010-05-06T07:17:00.001-05:00

As I experiment with and read about raw foods and other vegan options, I also read a few books about running and training. One of the things I have read twice in recent books is the difference between Fitness and Health.
Since I am also involved in helping folks work on their health and fitness goals as well as putting on running events this topic really piqued my interest.
FITNESS = ability to perform in a specific activity ( ie. Run a 26.2 mile marathon) - may or may not be healthy
HEALTH = Body in best condition in terms of Blood pressure, Cholesterol, weight, sugar as well as activity and movement, may also be a great condition to compete in athletic events

Health can’t exist without exercise and movement BUT Fitness can exist in an unhealthy body. Just look at the medical tent at the end of many footraces. Fit people who have just finished a challenging race but are in such a state that they need IV fluids and possibly additional medical attention. People who exercise but rush to the ‘cream filled sugar bombs” , western omelet with extra cheese or Extra large triple latte with hazelnut…and of course those who run so they can eat.
Now living a life of monastic dietary piety is not the only way to go but eating right while moving can multiply the fitness effect while laying on a solid foundation of health. Eat fruit and veggies as part of a standard diet or even better as the foundation of a vegan diet. When being active and training for a “fitness testing” event – train according to your ability and lifestyle. Are you a 5 hour marathoner trying to be a 3hr 45 minute runner? Be realistic and train that way. Need more calories for the additional training add some grains, green smoothies are protein packed and fresh sprouts are powerhouses of fuel and energy.
As you get Fit, pay attention to your health. Do the whole package and truly benefit for a lifetime.

Strawberry Salsa

2 cups sliced strawberries
2 cups sliced cherry tomatoes
1 cups finely diced baby red onions with green tops
1 finely chopped jalapeno pepper
3-5 TBS balsamic vinegar
3-5 TBS EVOO
Fistful of chopped cilantro
Sea salt
Black pepper

(options raw sunflower seeds or pumpkin seeds or chopped raw almonds.)
Combine all ingredients in a bowl cover and let sit for an hour in the fridge and enjoy as a side or topping on a salad.

Salad for Breakfast !! ??

2010-02-28T10:05:00.000-05:00

I have been an athlete all of my life and have always had a big appetite. Being active made it even bigger. For years my athletics rolled with the seasons- football/basketball and Track & Field or baseball. Now it is a year round focus on fitness/health and endurance sports. Running, walking and hiking are the focus of my athletic efforts and my food consumption has changed as well.
I am a vegetarian as the result of a long 2 year trial and experimentation process. In living this new way I have experimented with new foods and food combinations and had a lot of fun . I have also had good results physically in the areas of inflammation and pain. In reading and researching I was looking for creative meal options and breakfast was presenting itself as a challenge.
Then I had a thought and tried something, How about a salad?

Breakfast is said to be the most important meal of the day but so many people are not hungry out of bed but a salad is light but powerful. Easy to make , eat and digest. If assembled with proper salad ingredients it is also a powerhouse for energy the rest of the day.
Breakfast Salad 2 cups Spinach- washed
1 bell pepper – cut into bite sized strips
1 cup grape/ cherry tomatoes
½ cucumber - bite sized chunks
1 pear – bite sized chunks
¼ cup chopped almonds
This can be eaten as is or with a energizing dressing of lemon juice with high Omega flax oil and a little tahini for additional nutritional power.

Be creative and use a variety of Dark leafy greens, even a blend of greens. Other veggies and fruit can be used as well for a change and to keep the meal exciting. The addition of nuts or seeds adds a protein punch with additional good fats.

So quit scrambling and frying, put away the corn smacks and sugar coated puffed goodies and recharge for the day with a great breakfast.
Est. Amount per salad-
Calories - 392
Total fat- 19g
-Sat-1.6g
-PolyUn- 5.0 g
-MonoUn- 11.7g
Sodium- 64.9g
Potassium- 1429 mg
Total Carbs- 51.5g
-Fiber - 13.1g
-Sugar - 6.5g
Protein - 12.8 g
Vitamin A – 141.9%
Vitamin C - 235.9%
Vitamin B6 – 32.4%
Calcium- 19.2%

Chia and the Vegan Runner

2010-02-20T09:24:00.000-05:00

I had heard much about Chia and bought some a few years ago. I added to the blender for smoothies and I have used to make great and healthy puddings.
Things I have learned about Chia as I have incorporated it more deeply in my diet:
Great source of –
• Omega 3 fatty acids ( and it won’t go rancid like other sources0
• Complete Protein ( has full spectrum of Essential Amino Acids)
• 2 oz. (100g) chia has 600 mg calcium (5 TIMES the calcium in same amount of milk)
• Also a great source for Boron- Necessary for metabolism of calcium and other minerals
• Seed can be eaten without grinding, making it great during activity
I have used chia in smoothies for thickness and added nutritional kick, made gels and added to blended fruit for an amazing pudding, added to soup/chili as a thickening agent, and used the gel as a fat replacement in cooking.
Chia Gel
1 part chia
5-10 parts water (experiment with amount depending on humidity)
Add water and whisk briefly and do so again after 2-3 minutes to limits clumps
Can be eaten as is( Ok flavor) but Great added up to 50-50 to other foods fruit, yogurt, smoothie, stews.
Chia Fresca
2 tsp Chia
1 cup Water
Juice of ½ grapefruit (or 2 small limes)
Sweetener like agave can be added(1-2 tsp)
Powdered ginger(optional)
Can be consumed immediately or carried as a great energy and fluid /energy replacement drink.
Shake to keep seed/gel loose. Variations of this have been used for many years.
www.chiaforhealth.com
www.latinmerchant.com/chia_seed_information.asp

Apple Time - Fun and ...Fun

2009-10-25T07:47:00.001-05:00

Two favorite late summer and fall treats of mine are candy apples and fresh apple cider.
A juicy fresh apple dipped in sweet sugary glaze and eaten on a stick is pure heaven.
Chase it with iced cold tangy cider then it become sinful.

To recapture the fun and enjoy the benefits of the apples I added it to my regular veggie / fruit smoothie selection.

County Fair - Apple Smoothie

1/2 cup apple cider
1/2 cup rice or soymilk
1 Tbls. natural peanut butter ( almond or cashew butter OK)
1/2 tsp. vanilla
1 tsp Flax / Hemp oil
1 tbls Raw Honey
6- 8 ice cubes
1 medium apple

Blend all well in the blender, serve immediately.

OPTIONAL:
Freeze apple slices and use in smoothie
Freeze cider in ice cube tray and 4-8 cubes for ½ cup cider.

Drink and enjoy the season.

Black Bean- Avocado Salad- Great Summer Fuel

2009-06-17T09:37:00.001-05:00

Now that summer is approaching and the City market (Farmers market) is hopping,

This salad uses great goodies from the market and a few from produce section at the local market.

AVOCADO-BEAN SALAD

2 avocados (diced)

1 large red onion ( diced

1 bunch of green onions[6-8] ( chopped fine)

1 bulb garlic, 6-7 cloves (smashed/chopped)

1 bunch cilantro (chopped fine)

1/4 up chives (chopped)

1 green bell pepper (diced

1 red bell pepper ( diced)

1 yellow pepper (diced)

1 finely chopped jalapeno pepper (more /less to taste)

Juice from 2 limes

3 Tbs Extra Virgina Olive oil

1 can Black beans (no salt/ drained)

Combine all ingredients. Store in Fridge for 2 hours.

Serve alone or put over a plate of your favorite greens. Can also be used as a salsa.

This is an amazing and refreshing combination.

Hydration Season ( Getting Sweaty Now !!)

2009-03-12T13:53:00.002-05:00

As the sneaky warm pre-spring days come many of us that have been active begin to really sweat and with that we need to focus more on drinking enough water and remaining hydrated. Hydration is a year round sport- even though we aren’t sweating we are losing fluid as we are active daily, but it is much more apparent and important when we drip with sweat as the warm –hot weather approaches.

The recommended daily two quarts (8 cups) water can come from many drinks but water is the best source since it is free of calories, sugar, coloring, caffeine and alcohol. Studies have shown that maintaining proper hydration (64 ounces is just a starting point) is helpful for the immune system, skin, digestion and many other health issues.

If you have an illness that is causing coughing, sneezing, nausea, diarrhea or sweating, you will need to increase fluid intake to make up for the extra loss. Added water also helps in recovery from many ailments.

Extra fluid is needed in hot weather and when you exercise. In temperate weather we need plenty of water but as the thermometer rises we need to increase our intake.
Time Water needs
15 minutes 1 cup
30 minutes 2 cup (16oz/pint)
60 minutes 4 cups (quart/liter)

These are just starting points- pay attention to your body and adjust accordingly.

Another tool is to weigh yourself before and after sweating- 1 pound of weight loss should be replaced with a pint of water.

Remember to eat properly after sweaty workouts to replace the important minerals as you replace the fluids.

Sports drinks with electrolytes as well as electrolyte supplements (modern version of the old school salt tablets) can be beneficial along with a proper balanced diet. The key electrolytes can be found in many of the foods we eat.

The electrolytes to focus on : sodium, potassium, calcium, chlorine, magnesium, and Bicarbonate. Include foods that have these important minerals in your diet- greens, broccoli, cabbage, whole grains, fruits.

* Start hydrating early. Drink 1-2 cups of water when you first get up in the morning. Like Chicago voting- Drink early and Drink Often.
* Keep a water bottle with you all day long. Carry a 1 or 2 Quart/Liter bottle- Empty it !
* Drink 1-2 cups of water- 30 minutes before exercise.
* Drink 1 cup of fluid every 15 minutes of exercise.
* Replenish lost fluids (2 cups of fluid for every pound lost during exercise).
* Keep drinking even after your thirst is quenched.
* Water OR Sport Drinks – sports drinks may be a good option for longer bouts of exercise because they contain valuable electrolytes.

Drinking water at every opportunity can cause serious problems, such as hyponatremia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Eating properly and appropriate supplementation can pr3vent this problem.

The Blender- A Runnersbest Kitchen Friend

2009-02-04T12:00:00.004-05:00

I have been using a blender for a couple of years as a regular tool in my vegetarian kitchen.

I make smoothies, mix dressings and sauces. As a Vegan athlete I have found it to be extremely valuable in making smoothies for post-workout refueling and recovery as well as daily consumption of greens, veggies and fruit.

To eat the amount of greens I can blend( 1 pound plus) and drink would take me- with a human mouth- 60-90 minutes. I can make a smoothie( with some good water) and drink in 10-30 minutes.
I can add a veggie protein powder (hemp is a current fave) to a celery, grapefruit,banana, frozen berry, soy yogurt and water smoothie and have a great carb , electrolyte and protein recovery drink for after a workout and my belly has an easy time digesting and extra blood can go to the recently used and abused muscles.

I recently bought a blender from Blendtec , http://www.blendtec.com/Blenders.aspx and love it. I had worn out 2 smaller blenders in the last year and the Blendtec blade and motor (3hp) were appealing in the speed potential. And I have not been disappointed.

I can blend a pound of kale or other heavy green in a few minutes compared to the 15 minutes in the past. I can have the smoothie in a cup and bottle ( for consuming during the day) and the blender clean in 15 minutes total.

Cauliflower - Fun on the tongue

2008-12-04T11:31:00.003-05:00

I remember reading about low carb diets and the holiday "eatin season" a few years ago.

i made a small batch of mashed potatoes/cauliflower and enjoyed them. As an athlete I think the low carb diets are foolish and possibly bad for us (we can ask the good Dr about that). Now a life filled with processed carbs and fats is detrimental to healthy living but a proper balance in the diet carbs, protein and fats will work every time. Time to get of the soapbox and focus on the fun of basic mashed cauliflower.

Cauliflower - by itself has ( per 1/2 cup)-14 calories, 2.5 g carbs, <1/2 G fat, 1.1 g protein, Vitamin C, calcium and iron, Plus some other important mineral and vitamins.

This recipe includes a soy margarine, and soymilk and chopped garlic so all those ingredients add to the benefits of this hearty dish.

1 heads of cauliflower ( chopped into 3/4 inch pieces)
enough water to cover the cauliflower by 1/2 inch
1/8 - 1/4 cup garlic chopped (to taste)
soymilk (room temperature)
margarine(no transfat) (soft)
sea salt
white pepper

1) Boil water and 1 tbs seas salt
2) Boil the cauliflower until soft -add a small amount of garlic (until water is down below veggies)
3) Drain and reserve the water
4)Place the cauliflower back in pot
5) add rest or garlic and mash
6) add 3-4 tbs margarine and mix in
7) 1/4 cup soymilk , 1/4 cup cooking water
8) mix and finish mashing
9) add 1/2 tbs white pepper
10) Place in casserole dish, cover and bake /keep warm in 200 degree oven

This is delicious and fun way to get good veggies and avoid all the fat of traditional potatoes.

Variations abound for fun ways to make this.

Gazpacho Schizophrenia

2008-08-29T09:22:00.003-05:00

I just ate my 7th gazpacho variation. Now I am becoming an even bigger fan of this dish as I have Watermelon-based, Tomatillo/salsa-based, Green tomato, Cucumber and a few others.

WOW what a fabulous creation and for the Hot summer there is nothing quite like a bowl of energizing and delicious soup with some cukes/onions/beets on the side.

It is also a Raw food so all the goodies still have all of their life giving enzymes and vitamins- especially when purchased at the Farmers Market.

Green Energy- Power rom the Sun

2008-07-08T10:46:00.000-05:00

Summer is a great time to eat raw foods and stay away from the hot oven.
Smoothies are great way to quickly, easily and deliciously get a lot of fresh greens and other goodies.
You need a reliable blender (I will be getting a Blendtec or Vitamix soon as my Oster is slowly dying) and a few bottles to store the drinks during the day.
The recipes are just 2 of my current favorites. The options are truly unlimited.

2 Quarts of Tossed Salad

1 head Green or Red Leaf Lettuce ( organic and rinsed)
1 medium cucumber –quartered lengthwise
2 medium tomatoes – quartered
1 medium orange, peeled, quartered
1 frozen banana (fresh OK)
1 Tbs walnut oil
2 Tbs Chia seeds
2 cups frozen berries
1-3 cups water

Put 1 cup of water in blender and start with lettuce and use cucumber to push as needed.
Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.

Green Energizer

6-10 kale leaves, organic and rinsed
2-3 celery stalks
1 medium cucumber
1 grapefruit, peeled and quartered
2 Medium Tomatoes- quartered
1 medium sweet onion
2 cups frozen berries
1 Tbs Flax seed oil
1-3 cups water

Put 1 cup of water in blender and start with kale , I leaf at time,use celery to push as needed. Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.

Summer Fuel- Fresh and Tasty

2008-07-08T10:44:00.000-05:00

A key aspect to summer fun for active people is the opportunity to eat great fresh vegetables and fruits. Charlottesville is blessed with a great farmers market known as the City Market {http://www.charlottesvillecitymarket.com/}. This is open from April to Halloween on Saturdays and during the summer at Meade Park.
There are many markets around Virginia and many stores sell fresh local goodies.
What can we do with this local freshness?
Corn is starting to POP out now so here are 2 great corn recipes.

HAPPY SUMMER RAW CORN CHOWDER

2-3 cups fresh corn ( right off the cob) , 2-4 ears
1 avocado – diced
1 small chili pepper – chopped small
1 bunch fresh cilantro - chopped
~2 cups almond milk
2 Tbs Extra Virgin Olive Oil
pinch of sea salt
pinch of fresh ground black pepper

Combine all ingredients , (except for some cilantro, corn and avocado for garnish)
And place ¾ of the mixture in a blender and blend until smooth. Add to remaining mix and chill.
Serve with avocado, corn and cilantro as garnish.

Corn and Quinoa Chowder
3/4 cup red or white quinoa, rinsed and drained1 tsp. cumin seeds1 1/2 Tbs. olive oil2 1/2 cups fresh or frozen corn kernels1 large red potato, diced (about 1 cup)4 small shallots, chopped (about 1/4 cup)4 cups low-sodium vegetable broth2 cups plain soymilk1 large red bell pepper, diced3 Tbs. chopped cilantro, plus a few sprigs for garnishLime wedges, optional
Directions
1. A)Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
2.
3. B) Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.
4.
5. C) Add broth and soymilk, and bring to a boil. Stir in quinoa mixture.
6.
7. D) Reduce heat to medium-low, cover and simmer 10 minutes. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender.
8.
9. E) Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges, if desired

Green Smoothies - Power , Fuel and Fun to Drink

2008-06-19T09:53:00.002-05:00

I have been making and drinking Green Smoothies for the last few months. I read Victoria Boutenko's book, Greens for Life and was interested in the information she had there and I looked some up (did a little research) and am amazed at the nutritional value in greens, veggies and fruits that we miss by chewing as humans and not chewing the cud as cows do.

I experimented with some blends and have enjoyed them all but haven't fully incorporated it into my life yet. I plan to get a better blender ( BlendTec or Vitamix) soon but have to wear out the Oster I have now. Might jump sooner to get a better tool.
I have seen a change in my body and digestion when I drink smoothies for several days. If I stay disciplined and eat properly the rest of the day I really see the benefits.

Anyone else drink smoothies or smoothies and juice?

Vegan Runner- Enough Fuel? Where?

2008-06-05T11:19:00.002-05:00

As a vegetarian I look forward to the first weekend of April every year and the opening of The City Market- which is our farmers market in Charlottesville.
I usually get as much as i can carry for the next week and have fun as the season progresses and changes. Last year I learned of CSA Shares ( Community Supported Agriculture) and getting a weekly box of goodies. I signed up with Roundabout Farm (www.roundaboutfarm.net) and get our first box tonight.
I am like a kid on Christmas morning wondering what will be in the box tonight. Then, since this is the first time wonder what i will do with a box of goodies for the next week and what I will need to get Saturday or at the store to compliment/complete the meals.

Athlete Fuel from the Sun

2008-03-04T15:55:00.003-05:00

I have made several raw meals but one of my favorite types has been a variety of Pate/spreads.
Raw Hummus, Cashew Spread/Butter and Sunflower seed Pate.

Great for a meal and can be saved for lunch or snacks for the next couple of days.

SunPower Patay
- 1 to 2 cups raw organic sunflower seeds (soaked overnight or sprouted 2 days)
- dash of apple cider vinegar
- dash of cold pressed olive oil
- dash of water
- pinch of unrefined sea salt

Options-
A)- 1 handful of fresh dill, - about half a bunch
B)- 1 leaf of kale, torn into pieces
C) – Chopped dulse soaked and drained ( seafood-y taste)
Process all of the above in a food processor.
Serve on Cabbage or Lettuce leaf, or Celery, sliced pepper or any firm sliced veggie.

Soaked Sunflower seeds become a superfood. If you are patient and can soak overnight then put in a sprout bag and rinse 2-3 times a day for 2 days you have a Powerhouse raw food for this patay.

Cauliflower Power- Great Stew

2008-03-04T15:52:00.002-05:00

I made this great stew last weekend and all who tasted it loved it.
Felt a renewal of energy after working out in the morning and then cleaning the yard( leaves) for 2+ hours.

Chunky Vegetable Stew
Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.

Ingredients
SERVES 8
1 medium-sized bunch kale (or other hearty greens collards, turnip,spinach)
2 tsp. olive oil
4 cloves garlic, minced
1 medium-sized red onion, chopped
1 medium-sized red bell pepper, chopped
3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces
1/2 cups balsamic vinegar
1 cup water
1 Tbs. tamari
1 6-oz. pkg. sliced white mushrooms
1 medium-sized head cauliflower, cut into about 2-inch florets
2 14.5-oz. cans Italian/Mexican-style/plain stewed tomatoes
3 Tbs. chopped fresh thyme
3 Tbs. nutritional yeast

Directions
1) Prepare all ingredients for steps 3-5
2) Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat.
3) Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vinegar, mushrooms and cauliflower. Cook for 2 minutes,
4) Strip kale(greens) leaves from stalks, and rinse thoroughly in colander; chop and set aside
5) (if going full fiber) Add kale and mix thoroughly.
6) Cook mixture for 5 minutes, and reduce heat to low.
7) Add 1 can stewed tomatoes, stir in and cook for 10 minutes
8) Chop 2nd can stewed tomatoes coarsely in food processor, and add thyme and yeast and ½ can of water.
9) Add to pot stir and cook for 10-15 minutes
10) Remove from heat, and serve.

NUTRITIONAL Info-
Calories- 195 Protein-5g
Fat- 2g Carbs – 30
Sodium-288mg Fiber- 5g
Sugars-11g

Starting a cleanse and following with raw food

2008-01-02T11:32:00.000-05:00

I am doing a short cleanse (next week)to start the year and will be following it up with a good portion of raw foods. I will include wheatgrass into the raw diet and in future cleanses.

Don't have the grass growing for this cleanse but hopefully will have some as I come out to start rebuilding myself from the inside out. Will have many other sprouted goodies for food, smoothies and salads.

New Year and New Effort- Blogging and otherwise

2008-01-02T11:26:00.000-05:00

I hope all had a great and spiritually rewarding Christmas and New year celebration.

I head into 2008 with a lot of plans:
1) Under diet I am experimenting with a Gluten-free lifestyle in addition to Vegan. I had found a few blogs with similar focus and will read and reference them as the year goes on.

2) Athletics - I am training for the JFK50 miler in November. I hope to run at least 2 long races in preparation and many miles of training as well. many other physical efforts will a part of this effort.

3) Personal - I have a number of personal plans and goals that i will undertake and see the results as the year progresses.

4) Work life- Investigate some additional/expanded avenues of work and income and have fun doing it

Alright- have a great year.

Party Season and Vegan Diet

2007-10-26T16:32:00.001-05:00

I have a party to attend tonight and there will be a wide variety of food but I am wondering what I can eat. Have gotten in the habit of eating a little before I go just in case there are no or very limited vegan-safe offerings.
Having a late lunch from local Chinese restaurant. They have a nice selection of both vegan as well as gluten free offerings(good for 2008). Will have a little "something" in my belly and be set while visiting and schmoozing. A good practice as Christnas and Thanksgiving approach
Tofu, veggies and rice will do the trick.

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Spent 20 Minutes Reading and Studying the Bulk Bins at Natural Food Store

2007-10-25T10:55:00.001-05:00

Going GlutenFree as a Vegan may not be as challenging as I worried.

At the small downtown natural store I counted 15+ bulk bins of great grains that are gluten free and will make good staples and can be used for breads or crusts or other fun carbs.

Now I need to practice and get ready to change 44 years of habits as I back away from breads rolls and crackers. Now have to LOOK FIRST-Read and go to the next shelf as needed.

Marty

http://www.charlottesvillerunningcompany.com/

http://www.badtothebone.biz/

Peek-a-boo FREE Tricks & Treats for You! Get 'em!

A Bag of City Market ( Farmers) Goodies and a Crock Pot

2007-10-25T10:37:00.000-05:00

This past weekend I made to our City Market ( summer farmers market) and loaded upon parsnips, radishes, beets, leeks, onions and other goodies. Got home and cranked up the crock pot and started some veggie/miso broth going on the stove and got to chopping.

Also had a fresh picked butternut squash and started chopping and rinsing and soon the crock was almost full and I added the broth a little more water, a cup of dried quinoa and sesame seeds and stirred and closed the lid.

Came out great and was delicious and is still 4 days later.

Thinking and Dreaming

2007-10-24T15:32:00.000-05:00

I was thinking of food and future as we have decided to go gluten free in the new year as well as continue on our vegan journey.

So i started checking out some blogs and other related sites and will give links as I find fun stuff.

A favorite Vegan blog is http://eatair.blogspot.com/ . Of course not gluten free as noted by recent delicious picnic menu that included some (apparently) tasty fried seitan.

We also hiked over the weekend but were not so elaborate with our food. We brought some low-sodium veggie chips, soy yogurt with fruit and raw trail mix.

Now looking for vegan and gluten free sites and blogs.

harvest Season Almost Over- farmers market Over Soon

2007-10-17T14:16:00.000-05:00

A large bulk of my weekly fruit and veggies come from a local farmers Market (City market in Charlottesville). Not sure what to do for winter.

There is a local retail space that is an outlet for a produce distributor and may have to serve for the off-season. Looking for organic at a reasonable price will all become an even greater challenge.

I have enjoyed the vegan diet and the fun of experimenting and playing with my food. Now we are looking into gluten free and after some review and research i am not as worried as I once as with such and effort. My biggest concern will be breads and rolls. i am in a 44 year habit of having bread, rolls, toast etc. Will experiment with the available products and maybe even make some of my own.

Make mine Applesauce

2007-09-19T14:27:00.000-05:00

I recently purchased a bushel of apples to help a swim team fundraiser. Now I am a big eater but a bushel of apples- Mr Ed couldn't eat that many before they went soft.

What can I make with the apples? AH HA ! Applesauce. So i did a little looking and the first batch I made was approximately 4 parts apples and 1 part corn meal ( polenta) with water a pinch of salt in a crock pot on low over night.

It came out great and was good served with a little honey(maple syrup or molasses would work too). Was also good served hot with a cup of soy milk.

As I ate it for lunch later in the day I thought it would be great to tak a small scoop and add some more corn meal to it and fry it on a hot pan like a pan cake or even a fritter. I will try that next time. May even add a some savory ingredients(dried pepper, turmeric, garlic and serve with a soft tofu cream sauce..

WHAT ELSE CAN I DO WITH THE APPLES ?

Figs and Cherries for a Morning Snack

2007-08-31T10:08:00.001-05:00

I am standing at the computer buzzing and brimming with energy as I have eaten a handful of fresh sweet cherries and 5-6 figs (black mission). They are like popping a handful of jelly beans, a couple gummy bears and washing it down with jolt cola. WOW.

I think I will try to use these for future running foods, even race day fuel out on the trail.

I have tried dates as race/running fuel and they worked well and I am sure these would too. Would these kick it up they they are today? Gotta love that kind of energy.

This morning after a little workout and some stretching I ate some cherries, a banana and sun butter on sesame crackers. Good fuel and now 4 hours later this fruit is pumping me up.

Trail Mix -- From the store or the Bulk Bins?

2007-08-29T13:42:00.000-05:00

I have been a fan of trail mixes for years but have recently found a couple of great "parts" for a mix in the bulk bins of 2 local health food stores. I started by adding the goodies (soynuts were one) to prepacked mixes and then made my own.
The best mix I have made so far has been : raw peanuts. cashews, dried blueberries/cherries/ bananas/papaya/apricots, almonds, sunflower seeds, unsalted soynuts, coconut.

Have added sesame sticks, wasabi peas and a few salted items as well.

Makes it fun to eat and it is a little different each time.

I have also done the same with cereal mix- Made Marty's Muesli( with oats, groats or other whole grains and added dried fruits nuts.... Then eat for snack with soy milk or of course at breakfast. Great if soak a bowlful over night with soymilk then eat cold or hit it in then microwave then eat.

Lost in Summer- Eggplants a Plenty

2007-08-27T13:11:00.000-05:00

I love the summer and the abundance of fresh veggies at farmers market. With my current diet and eating plans this makes Saturday a day in Nirvana. Looking forward to the next weekend but fearing the coming fall and the end of the local produce.

Looking into a way to store fresh stuff for winter eating- will do some freezing, maybe drying and canning. At least for now I will enjoy.

Getting creative with eggplant- love it when it is big and hard and almost ripe so the flesh is very firm and perfect for the grill.

I wonder if Baba Ghannouj will freeze. if so I can grill a bunch and make a lot of that wonderful mix for Christmas parties and Super Bowl dipping..

Fun and challenge of Vegan food lifestyle.

2007-07-24T12:16:00.000-05:00

Now that I am beyond the half year mark in the new life and it is going well.
I have gotten a little more comfortable carrying food or finding convenient vegan snacks when hungry around town.
There is always water.

I have subscribed to a few email services that send daily or weekly recipes and ideas for vegetarian living. www.vegweb.com has a nice weekly collection of recipes that i have been experimenting with.
I have trouble following recipes, drives my girlfriend nuts, I add 2 cups of this and 1/2 cup of that but use my nose and eyes and add more pepper or use sesame oil instead of EVOO,,,,

I have fun, eat well and enjoy myself.

MMM lovely Seed Pate-

2007-07-19T12:47:00.000-05:00

I never really got into Pate in my meat eating days but found few versions of this recipe and adapted and made this a few times.

Friends have loved it and it is becoming a staple in my diet.

I am going to experiment with other nuts and seeds.

Sunflower Pate
Tools- Container to soak seeds, Food Processor

INGREDIENTS
1. 2 cups sunflower seeds, soaked 8 hrs.2. 1 apple, chopped3. Small red onion, chopped4. 3 stalks celery, chopped5. 6 dill pickles, chopped6. 2 Tablespoons lemon juice7. 2 Tablespoons Dulse granules 8. 2 teaspoons Wasabi

INSTRUCTIONS
1. Soak the seeds in filtered water a least 8 hours
2. Chop apple onion, pickles, celery.
3.Juice a lemon
4 Put soaked Seeds in Processor and grind to a smooth paste, add all chopped ingredients- drizzling juice in to smooth
5. When chopped and smooth add wasabi and Dulse Granules Options-
Substitute medium seeded cucumber,dry mustard and fresh dill
For creamier feel and taste add ¼ to ½ cup soaked/spouted beans {play with colors here}

Serving Ideas-
Serve on tomato and cucumber slices, Serve on crackers/bread, toss into a salad.
Combine with salsa to make tasty nachosServes 8-10

Summer Blogging- oops I got busy

2007-07-03T14:37:00.000-05:00

Have had a great summer with the food and diet- The changes in the City Market/farmers market have been fun as the season progresses and the veggies and fruit emerge.
Loads of great squashes and cucumbers and still getting some root crops( beets, turnips, radishes, potatoes) and great greens.

I need to start digging a basement at the house and wire it for a walk in fridge so I can buy a weeks worth of food or 2 vegans.

Been eating lots of spreads on bread, veggies and crackers, hummus, raw sunflower seed pate,butters.
Fun to experiment and create goodies.

First Beets of the Season

2007-05-19T09:13:00.000-05:00

I have always loved fresh fruit and vegetables but now as a vegetarian the activity weekly City Market (farmers market) is a focus in my schedule.
I look forward to the progress of the season as each new item becomes ready- Today the Beets arrived and MMM MMMM I am ready for them.
I have gotten some sweet potatoes, turnips, plants to put in my garden, and a few greenhouse grown goodies(tomatoes,cukes) and lots of greens. I look forward to each week and the coming summer when the market expands to Wednesday evening as well.
Can' wait to get home and chow down on some beets and green and other goodies.

Food Combining and health

2007-05-16T12:29:00.000-05:00

Food Combining and digestion have come to my attention again. Now that many of my meals are raw fruit/veggies I "tripped" over a book on how to eat to aid digestion and of course health.
My switch to vegan diet was made for health and fitness reasons so I want to do the best I can.

The basics as I see(from 3 different books and some web info):
1) Chew completely when eating solid foods{ I even "chew" smoothies and juices}
2) eat most liquid items first - juices, soups, broths
3) Higher water content items next (leafy greens, veggies , fruit) Combos of these matter as well.
4) Eat in a peaceful manner and environment ( not in car or at desk) no TV and calm music
5) Solid foods and heavier proteins later

These make sense and I have been experimenting and so far so good. No major changes in energy but have noticed some digestive changes -feelings and elimination. Improvements.\

More trials and experiments.

Tupperware and Ziploc bags for flavor

2007-05-04T09:06:00.000-05:00

I have always used the storage containers to store food for later meals or for lunch at work but have be using them lately as meal prep tools.
Love marinating tofu, seitan or tempeh before cooking or grilling. The new grill pan( birthday gift in April) has been a great new toy as the taste impact of searing grill marks into tofu is great. Love the flavor and the texture I have gotten after marinating then grilling tofu and veggies before serving over a pile of grain or greens or in a bread as a sandwich.
Some years ago saw a chef grilling veggies in such a pan and assembling a great looking sandwich. Adding tofu or a dressing made from it will help me keep up the protein especially when eaten as a recovery meal{ sandwiches are a personal fave}

Just some general wandering thoughts - had to get out and get back to work.

Farmers market and Vegan Athlete

2007-04-28T12:09:00.000-05:00

In Charlottesville, Virginia from April to October we have a weekly market that is loaded with a variety of fresh picked veggies, fruits and greens along with plants, flowers and homemade items.
As a new Vegetarian I was excited when April arrived and I was able to shop the outdoor market April the 6th. The snow that morning may have scared off a few vendors and some shoppers but I made it bright and early.
This morning I purchased some greenhouse Green Tomatoes to fry with corn meal, some big asparagus to peel, marinate and grill and some greenhouse cherry tomatoes and cucumbers for a salad. I will use the grill pan tonight and cool these goodies along with the tofu I have marinating at home.
Gotta love spring and summer as a vegetarian.

Back on Target and back on Track

2007-04-26T11:37:00.000-05:00

Recent events that we produce and direct have kept me busy and distracted over the last 2 weeks (www.charlottesvillemarathon.com) .
Now I have eaten OK but not very diverse. My workouts fell apart but are back on track and my life is almost back to normal.
Really learned how much effort it takes to be Vegan while on the run. I am learning more and more and I recently signed on at vegan fitness.net and in my first day I learned 3 great new ideas to help my training, pain management and food issues.(sandwich fillers).

I recently had a birthday and got 2 great vegan cookbooks and one is loaded with easy fun recipes that I can carry as well as enjoy at home. I need o learn and get strong before I travel to Colorado in the summer for a big running event but I feel confident.

Detox for Spring or after "Sinful Eating"

2007-04-10T09:00:00.000-05:00

During recent weeks I have been busy and involved in some hectic and frantic events and as a result i know I have eaten some highly processed and sugar/fat filled goodies. In addition I am sure some of them were filled with all variety of milk and eggs. Whey, dry milk, casein, buttermilk, cheeses , egg white, egg yolks etc....
I was feeling it and over the past weekend I realized my actions as I Felt the results in me and in the way my body worked and in my elimination. I need to stop and clean up and Clean out.
Spring Cleaning like homeowners do ,I am doing with my body. I am doing moderate exercise. Some lifting and body-weight exercises and walking and rowing machine and other low impact low stress exercise. AND I am cleansing internally.
The cleanse includes organic fiber source mixed into water and juice a few times a day and some organic herbs in capsule form throughout the day. I have also included a good veggie Omega oil capsule and wheat grass and chlorella tabs. I have seen and felt some benefits so far and look forward to to fresh start in a few days.
My food has consisted of fresh, raw fruits and veggies in moderation, nothing cooked for a few days.

Restaurants and vegan Athletes

2007-04-09T11:12:00.000-05:00

I have had a few recent challenges when going out to eat. When I have the opportunity to make the restaurant decisions I can do OK in food options but when I am a guest I have to look carefully and ask questions- sadly many places have employees that have no idea what is in the foods.
I have often had an old reliable piece of fruit or Optimum bar in the car or just ate the salad after making sure it had no cheese. bacon bits or egg in it.

In fact i am doing a 3-4 cleanse to take care of any sneaky eggs or dairy in recent restaurant choices. My workouts have taken a hit lately as the marathon approaches and we are in the last stages of preparation. To the gym tonight for a quickie to deal with the stress and pressure that is building up as we are under 2 weeks.

Honey- Not Vegan????

2007-03-29T11:12:00.000-05:00

As a lifetime honey fan I am curious why honey is left out of the vegan diet.
I understand that it is made by bees, BUT then again it is made by bees in the process of bees helping many other plant foods germinate and grow.

I have loved honey as a sweetener for coffee/teas/oatmeal. Long before the industry packaged carbo/electrolyte gels I used honey as a fuel before, during and after exercise / races. I love trying different honeys from different areas and different plant-flower sources.

Nutrition a Vegan Diet and Endurance Sports

2007-03-27T16:42:00.000-05:00

As I continue on this journey as an endurance athlete and novice vegan I wonder about the nutritional balance in my diet. I also wonder if I am getting enough to replace what I burn in exercise and what I lose to perspiration and other body functions.
In reading Vegetarian Sports Nutrition and other books and websites I have learned much about food nutrient content. I have also learned a few tricks to getting enough calories to maintain a healthy body weight and have sufficient fuel for workouts and work.
The challenges I have had since becoming vegan include:

Energy later in day
evening-nighttime eating and dietary balance
cravings
What to eat in the morning
Vegan junk food
Eating in "regular" restaurants

Now these are not terrible challenges or big problems but they are the things I have been dealing with. The best thing I have done is purchase several vegetarian cookbooks and surfed for vegetarian websites or athletes and food.

I am glad I made this decision and look forward to the future and results of the new diet and lifestyle.

Energy, Fuel and Calories

2007-03-09T13:45:00.000-05:00

As I continue on this new journey I have seen variations in my energy level as I have eaten in different ways. I have also seen weight fluctuations as I try different foods and meals.
While reading Vegetarian Sports Nutrition by D. Ennette Larsen-Meyer she noted the value of multiple meals and good snacks to get the proper calories and fuel for work and for the day. I also got some good ideas from Brendan Brazier's, THRIVE. One of the best was eating raw almonds with dried apricots. What a boost and if I use a variety of fruits I get a nice all day snack. Occasionally sprout the almonds and eat with the fruit. I feel an extra jolt.
Another area of question or effort is when to eat, especially in relation to the workout. I am doing single daily workouts. I have been leaning on prework carb-heavy fuel and immediate post workout recovery food,i.e. smoothies with protein, fruit and oils. A little bit later a solid meal with a good balance. And all with adequate hydration. My lips are a great measure of my hydration. As they chap from cold I pay attention but if they crack I am "dry". Th same works in the summer but I am usually overdoing the drink in summer to keep safe with liquid and electrolytes.

A review of progress and some challenges

2007-02-28T12:38:00.000-05:00

I was thinking about this blog and my progress and the impact of the dietary change on my life and my body. I continue to lose weight and would lose more if I avoided some "vegan" goodies that are nothing but empty calories.
Corm tortillas rolled with rice and grilled veggie filling and covered with sauce are good, tortilla chips (the whole bag) NOT SO GOOD. I find a safe bread or cracker product for peanut butter, hummus or other spread and eat the whole bag or box with a bunch of the spread.
I have also experienced a few digestive issues that may be related to eating some hidden dairy/eggs in a food grabbed while out. I am spending a little more time planning to reduce or eliminate the bad or dangerous snacking and see the results of being strictly vegan.

I found this cool blog with lots of food and menu /recipe ideas. I will keep and eye on it and see what I can learn and maybe find some other Vegan athletes and compare notes and ideas.
http://eatair.blogspot.com/
This seems to be local to my area in Virginia and that is also encouraging and hopeful for finding folks to chat with.

Thai Food and Exercise

2007-02-03T16:12:00.000-05:00

I have found a few local Thai restaurants make some great Vegetarian dishes and they taste great. I love the Hot and even native Thai spice level since it makes me sweat and even cranks up the endorphins and adrenaline , But it is tasty and doesn't dissolve my tongue.
The only problem is I have not been able to duplicate the dishes at home. I am hoping to find some good basic Thai recipes in the cookbooks I have and find a few new ones as well.
I would like to do them myself because I can cut the veggies and tofu pieces to sizes I like and in proportions I like and serve with a variety of brown rices.
Tonight after a race today I plan to eat brown rice with a basic stir fry with tofu and veggies and a peanut sauce with soy.

Smoothies and Energy for Large Vegan Runner

2007-01-31T13:56:00.000-05:00

I have this great book that I found during my research and prep prior to becoming Vegan.
I have tried a few smoothies and adapted them to my taste and available supply of veggie/fruits.
It is Green for life by Victoria Boutenko.

Raw Food and winter chill

2007-01-31T11:12:00.000-05:00

As I have switched to a vegan diet I have read and am reading a wide variety of books for vegetarians and vegetarian athletes. One of the ideas that pops up is Raw Food. It makes good sense to me- I am not sure I can do it completely but I never thought I could go vegan either.
Now that the beauty and joy of the winter cold is upon us I wonder what it might be like to eat a raw prepared Pad Thai or soup as compared to the 4 bean, corn and tempeh veggie chili I am making for the Super Bowl and serve with a pesto roasted parsnips and potatoes..
Time will tell and it will be fun to see how it all works out.

Found this fun blog and enjoyed it. http://athenadiaries.blogspot.com/ Fun stuff from a like minded athlete.

Resources for Vegan Athlete and Fuel...

2007-01-29T12:58:00.000-05:00

My Girlfriend bought the Vegan Lunchbox box and found this blog and the link to magic loaf studio- now I can make a few great loaves for meals and save slices to carry to work and in the future for fuel during a hike or training/race run.
I am looking forward to playing with these and having fun with them and as a vegan.
http://veganlunchbox.blogspot.com/

http://www.veganlunchbox.com/loaf_studio.html

Noodles Beautiful Noodles

2007-01-25T14:37:00.000-05:00

Now as a vegetarian athlete I read labels and when I find egg and dairy free noodles I load up and I have found a few great products. Some of my favorites are Asian products and I have been using them in Asian inspired dishes and they serve a great purpose as meal for athletic efforts.
I have been playing with many different grains and have found noodles made with a variety of grains and they all have great qualities and taste.

Tortilla Chips may be vegan but....

2007-01-22T13:42:00.000-05:00

I found myself slipping into vegan snacks this weekend and away from the good stuff. The results was stiff joints and a painful tight back. need to be aware of the content of what I am eating beyond the animal products.
I bought 2 books on raw food and food prep and will dig into them and get busy with the raw diet a couple of days a week. There are some really good looking meals available in the raw books. I have experimented with a few things I got of the net and now have 5 books to work with at home and then I will make notes for things that work for me, and don't.
I am also soaking some seeds for homegrown sprouts for foods and smoothies. Grow long enough I get the salad greens loaded with great stuff and if eat as soon as the pop I get many other powerful benefits. This will be fun.

DAIRY No More - Must Stop the Cow

2007-01-17T15:01:00.001-05:00

The more I read on vegan diet and look at my life and career in athletics.
I realize that I survived dairy but may have thrived with a different diet in those days.
I can't go back but I can go forward and do better for myself and work to reduce the impact of dairy on the world.
Enemy #1 is the dairy council and all of the Milk Mustaches and Got Milk brainwashing.

Now looking for anyone that has peer reviewed studies of the null or negative impact of dairy in the human diet.
Please send any links of info that could build a basis for promoting the end of dairy and promotion of dairy for calcium, health and God forbid--- Weight Loss.

It's here! Your new message!
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ME.... A Vegetarian ??

2007-01-15T19:57:00.000-05:00

Now that I am a few weeks into the Vegan life I am thinking about the fact that I am now Vegan. It seemed OK to remove dairy products 2 years ago. At that time it it seemed a medical decision since pain and inflammation were ruining my life.
Now that it is a general health decision for a happy future and hopefully a successful running future. Success is defined as completing a few events and having fun in the process and aftermath.
I look back to my past as a football player and after that in my early running and racing life and the way I lived and ate then. First I used to drink beer, whiskey and tons of sugar soda. Then my basic diet was a huge amount of milk (2-4 gallons a day), eggs by the carton, meat in large quantities and multiple full meals to maintain a desired body weight with all of the workouts and stresses. The memory of that eating causes at least a small challenge in my attempt to go in this direction.
The first steps were successful in re-setting my diet thermostat to a smaller amount of different food. I eat several times a day and eat smaller amounts at these meals. The impact in the last few months has been positive as I have adapted my style and even dropped a few pounds.
I am looking forward to the fun in this adventure and the benefit to my body and life as I do this switch.

Weekend Vegan Efforts

2007-01-14T21:04:00.000-05:00

As this busy weekend is coming to a close I realize that the new vegan diet can be successful.
Made a great rice/ wild rice dish with red lentils and a veggie rich Miso soup. Very delicious and energizing.
About a month into the vegan way of eating and it gets easier with each trip to the store.
Hoping for more foods that have no animal products to be labelled vegan but for now doing a lot of reading and memorizing the ones that work.
Workouts continue to go well and the soreness from the changing exercise has abated but will return in a few weeks when I change it up and shock the muscles. Feeling good and hope to see an improvement in the weight at the end of the month.

Sneaky Eggs and Dairy

2007-01-11T12:19:00.000-05:00

During the 2 years I switched from dairy I found lots of sneaky dairy in many foods. Usually with research and reading but occassionally from friends or articles.
Whey powder in many products, casein in soy cheese and milk powder in many items.
Now looking for those but also some "acceptable " items during the last 2 years had eggs and now I am doing more digging.
It is a fun and informative time as I learn more about food and how it is made and what it does for me. I am leaning toward a significant portion of my diet being raw then the processing is no longer a concern.

New Vegan and Lifelong Athlete

2007-01-10T17:11:00.000-05:00

As I start tisnew lifestyle I wonder how it will impact my active life.
Will my health improve? It has been 2 years without dairy and the reduction in inflamation and associated pain has been spectacular.
I look forward to similar improvements. I have seen a few changes in the few weeks I have been vegan. I have also not had a difficult time of it at the start. Planning and Prepping while contemplating the switch has made a huge difference.
I have also changed my workout plan and regimen and am interested in seeing the results on a monthly basis. I have started with a weight that I do not like so that is a key target. I will take "before" photos and a set of body measurments and ee what happens.
I Look forward to the fun and challenge.