Raw ? Is this even better than Vegan?

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?

Coffee, Tea or... Hydration Thoughts

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

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.

Chia and the Vegan Runner

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

Hydration Season ( Getting Sweaty Now !!)

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

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.

Green Smoothies - Power , Fuel and Fun to Drink

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?

Food Combining and health

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.