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Meet Sami Page, an all around vegan athlete and D1 soccer player from Seattle. Sami's inspiration and passion for Veganism is contagious! Her positive energy really shows what a vegan lifestyle means. Sami also runs a rockin' food Instagram called @dudethatsmyfood, so be sure to check it out! "Being vegan makes me energized, awake, and light when I compete!" - Sami
What sports, activities, adventures do you do? I played D1 soccer at the University of Washington. I also enjoy doing yoga, hiking, and running on my off days. Do you have any big events or races planned for 2015? Now that my soccer career is over I don't compete in anything too serious. I mostly stay active for pleasure and not so much more competition anymore. How does eating vegan improve your performance? Being vegan makes me energized, awake, and light when I compete!  What are your favorite 5 top things to eat? Dates and almond butter, tacos/burritos, veggie sushi, and a good tofu scramble How about bars and smoothies? Lara bars and Luna bars! I had one just about every single day before early morning soccer practices Explain your nutrition routine. Before I work out I typically have some kind of nutrition bar (Luna or Cliff) and a banana. During my workout, I stick to water and avoid sugary Gatorade drinks because they just make me feel more thirsty. If I did some kind of activity by myself like yoga or running I love coming home and making a huge fruit and spinach smoothie with various 'boosts' I have in my pantry like flax seed, chia seed, hemp seed, or a scoop of plant based protein powder. My favorite protein powder is MRM Veggie Protein Vanilla. I love to top my smoothies with refined sugar free granola or more chia/hemp seed. Post soccer game I was always given a pre-ordered meal that was usually a Chipotle burrito bowl (sofitas and black beans for protein!) or a sandwich. The night before a big soccer game we typically went to an Italian place to a good carb heavy meal. I always stuck to a tomato based sauce and had the restaurant add extra grilled vegetables to whatever entree I got. What's your primary source of essential fatty acids (EFAs)? Hemp Seeds/Oil What are you go to choices for complete proteins (including all essential amino acids)? Soy What are your other favorite plant proteins? Beans (all varieties) Chickpeas Broccoli  What essential tips do you have for athletes moving to 100% plant-based? Don't over due the amount of vegetables you eat before working out because it can cause a lot of bloating. Make sure you are eating substantial calories for the amount of activity you are doing. Make sure you get in your post work out protein! Bars and shakes are perfect and easy. Don't let people convince you that you will be weaker, slower, and tired from sticking to a plant based diet and being an athlete. You don't need animal products to be strong and healthy. Get educated and do your research! In as few words as possible, what does being a VEGAN ATHLETE mean to you? Thriving What is your motto? Your mantra? Do you have a famous quote? Keep your body strong, mind sharp, soul nourished, and spirit positive. Want to be interviewed for a future article?
Comments
"We’ve found a new way to eat and most importantly a new energy and respect for our bodies." - #TEAMALDER  In late April of this year, I finally decided that enough was enough. I don’t know that it was conscious but it was just something that happened. As I began, for the 100th time to search for ways to lose weight and be healthy, I decided that I was the only one that could make this change. I decided that my brand of health did not have to be like everyone else's. I knew what worked for me but doing it was a whole different story. Rewind 3 years before this day in April. I had been vegan over 6 months, loved every minute, weighed 135 pounds (10 pounds less than in high school), exercised daily, and didn’t think much of it. I knew I was healthy but had no idea how fit my body really was. That May, I met my now wife, and fell in love in a matter of days (hey, when ya know, ya know). I stayed vegan for several months until I had that first ice cream cone on vacation. From there my wife and I went on journey of eating what we wanted when we wanted and it often was not healthy. We were both incredibly healthy until you put us together! During that time we also went on a spiritual journey together and this I believe is where the miracle of us really began. We began to live our lives from kindness, love, giving, and positivity and tried to do everything we could to make that what we did naturally. Granted we were still eating like crap but our spirits were growing together. We were told that once the spirit straightened out the mind and body would follow. And it has…  We have not arrived. We are not at the end but we are at a new beginning for us. In April of this year I decided to return to a way of eating that has spoken to me deep inside for almost 5 years now. I was laying in bed 166 pounds, tired, stressed, wanting to quit my job, and searching the internet for some inspiration. I had started reading some vegan blogs again. I eventually came across Miss Bellevue Vegan. I was sure she was too good to be true. $75 for a month of boot camp with her? No way, I don’t believe it. This is just what I had been looking for, affordable support…who was this person and when can I meet her! I emailed her, we met, and everything she said made total sense. She didn’t have to convince me that going vegan was a better way to eat, I already knew that. She just believed in me and educated me. That night I was lying in bed telling my wife about working with her and she decided she would try this 33 day boot camp challenge too. And we started yet another phase of our relationship together. Our teamwork is what has made every phase, every hiccup, every challenge, every success work, because we are committed to doing better for each other and for our family. Our food and our health was the next natural step.  So she signed up with Kristin the next day and within a few days we were off to the races. The first three days were intense, mainly because our bodies were detoxing from so much sugar and processed food. After the detox phase passed, our energy level rose, our skin cleared, and our blood sugar stabilized (I even had someone tell me my hair looked different!). The first two weeks working with Kristin we eliminated everything from our diet that she suggested we eliminate (wheat, gluten, soy, corn, sugar, caffeine, and of course, dairy and meat). We slowly worked fruit back in. I tried to work wheat, gluten and soy back in, but discovered my body doesn’t like these items much so now that I generally try to steer clear of them all. We almost never eat processed sugar (except for a vegan cupcake or treat for a birthday). And, on the whole, we don’t miss any of the foods from before.  We’ve found a new way to eat and most importantly a new energy and respect for our bodies. Shopping is an adventure, cooking is something we do together, new recipes are ways to jump out of a rut and our family is getting used to it too. They have healthy options for us at cookouts, they ask us what is vegan, and of course, they poke fun too. But what has changed for me is that when they poke fun, I no longer take it to heart and let it deter my direction. I just play along and eat my vitamin rich food with an understanding that it’s about so much more than food to me. It’s about listening to the voice inside that says I can do better and be better and then going out and doing it, even when it’s hard and even when it’s unpopular. I am my greatest advocate for my health. Thanks Miss Bellevue Vegan for helping my wife and I get enough new routine, behaviors, and positive reinforcement under our belt to do different. Thanks for the food journals, the thoughtful responses, the education, and the passion with which you work. Team Alder is on it’s vegan way and we’ve only just begun! Team Alder Stats |
| Breakfast: Complex carbs + health fat and iron. Sustained energy comes from the fat.
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Morning Snack:
- Healthy (minimal ingredients) bar like Amrita, Larabar, Patagonia Provisions
- Handful of almonds/walnuts/hemp seeds
- Homemade Superfood Hippie Cereal
| Lunch: Carbo‐load time here vs. dinner. Main reason is so you have enough time to digest a larger meal without having to go to bed right after. Make sure to eat slow.
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| Afternoon Snack:
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| Dinner (eat early, 4 hours before bed): Don’t overeat and don’t carbo‐load (you will do this at lunch). The last think you want is to go to bed stuffed and feeling sluggish. Aim for 60 grams of carbs.
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Bedtime Snack:
- Nutrient-‐rich drink... either Kombucha, or water with cinnamon extra and oranges squeezed in, etc.
RACE DAY:
First thing – have an electrolyte drink, and then eat a complete meal 1‐2 hours before the race starts & a piece of fruit or carb‐based beverage 30 minutes before the race starts. Digestion is KEY in order to maximize absorption.
For Breakfast: Options include
For Breakfast: Options include
- Power smoothie with complex carb, fruit, protein
- Ezekiel bread with coconut oil
- Gluten‐free oats or quinoa with a tablespoon of almond butter
A FEW RECIPES:
Stuffed HEMPer Peppers with Tomato Super Seed Sauce
Zesty Festive Hemplash Ⓥ
Holiday Hemp Harvest Ⓥ
Zesty Festive Hemplash Ⓥ
Holiday Hemp Harvest Ⓥ
VIDEO TRAILER:
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 | I love food that's clean, from the Earth, and provides nutrient-dense properties! My go-to breakfast every single morning before I head out to run, is oatmeal with hemp, ground flaxseed (or chia seeds), and green leaf stevia to sweeten a tad! I enjoy this fabulous goodness about 1 hour before I head out the door. |
THE REASONS I LOVE OATMEAL:
- Lower Glycemic Index: the slow-releasing carbs in oatmeal provides me with a sustained energy source while running longer distances.
- The protein from the hemp and flaxseed, and the fat in coconut oil slows digestion, which lowers the glycemic index of the meal further.
- Coconut oil add a creamy texture. AND because of its medium-chain triglycerides, is quicker to digest than other sources of fat ...still providing long-lasting fuel.
- The hemp and flaxseed give me antioxidants, minerals, fiber and Omega-3s.
HOW I MAKE IT:
The Stuff
- ½ cup organic oats
- 1 ½ to 2 cups water
- 1 tsp coconut oil
- 1 tsp green leaf stevia
- 1 Tbsp hemp protein
- 1 Tbsp superfood. I rotate with : ground flaxseed and chia seeds
- 1/2 cup unsweetened almond milk
The Steps
- Add ½ cup oats and 1 ½ cup water in small saucepan on stove.
- Heat on medium until gently simmering (3 to 4 minutes). Sir frequently.
- Let sit for 1 minute before finishing preparation.
- Transfer oats to a bowl, and stir in coconut oil, hemp protein, ground flaxseed, green leaf stevia; still well. Add ½ cup almond milk and mix thoroughly.
Miss Bellevue Vegan Celebrates 6th Annual Hemp History Week : June 1-7, 2015.
 | "Every day, more and more Americans discover the benefits of hemp. This ever-expanding market includes healthy food and body care products, as well as eco-friendly textiles, clothing, auto parts, and building materials. Despite hemp’s growing popularity, and the recent Farm Bill legislation that now permits hemp to be grown for research in states with hemp farming laws in place, the Federal policy for hemp farming – created in the 1930’s is outdated and currently prevents U.S. farmers from widely growing this nutritious, versatile, and eco-friendly crop." - Hemp History Week |
| As more and more Americans support the health and environmental benefits of hemp products, hemp farming promises economic opportunity for farmers and manufacturers. I had the opportunity to do a blog interview with Hemp History Week, where they addressed the most common questions around industrial hemp. Miss Bellevue Vegan is celebrating Hemp History Week June 1-7 by providing you with an excellent Q & A session addressing the common questions people have around hemp. After reading the interview below, hopefully you will #GETYOURHEMPON! |  |
The Interview
MBV: What are the goals for Hemp History Week in relation to growing awareness of the health benefits of hemp?
HHW: Hemp History Week’s goal as a nation-wide education campaign that aims raise awareness about the benefits of hemp products—both environmental benefits of hemp products like soaps and clothing, as well as the abundant health and nutritional benefits. Hemp is an excellent plant-based source of protein, as well as essential fatty acids Omega 3 and Omega 6. We want conscious consumers to be aware that hemp is more than an industrial crop—that you can eat your hemp via hemp oil, hemp protein powder in smoothies, hemp yogurt, hemp drinks, hemp desserts, hemp milk, hemp cereals, even hemp tofu!
MBV: How has the superfood market expanded with hemp?
HHW: Hemp is one of the fastest growing categories in the natural grocery sector. Hemp foods have amazing health benefits as they contain the optimal levels of Omegas 3 and 6, and all 10 essential amino acids, which are crucial for healthy muscle and brain development. Because hemp is available in such a variety of ways, it has really exploded as a ‘superfood’ that can be used in a wide array of recipes, and also because more and more consumers are realizing the benefits of a plant-based diet.
MBV: What's the easiest way to start including hemp seeds in someone’s daily diet?
HHW: Sprinkle hemp seeds on everything! Adding hemp seeds to cereals and salads is a good way to start—but once you fall in love with the nutty, earthy flavor you’ll come up with creative ideas for your own hemp seed recipes! For example, we like to make a hemp pesto, with hemp seeds instead of pine nuts.
MBV: What are the common misunderstandings consumers present?
HHW: The most common misunderstanding that consumers have about hemp is that it is the same as marijuana. Both hemp and marijuana come from Cannabis sativa L., however hemp is a variety of cannabis that has been cultivated to have negligent THC content (less than 0.3% by dry weight) whereas marijuana has been cultivated to produce a much greater content of THC (upwards of 20%). Hemp foods, soaps and clothing cannot give a person the ‘high’ or therapeutic effects associated with marijuana.
MBV: What are the differences between hemp and marijuana?
HHW: Both hemp and marijuana come from the same species of plant, Cannabis sativa L., however hemp and marijuana are vastly different—both in appearance, as well as their uses and applications. Industrial hemp is the non-psychoactive, low-THC, oilseed and fiber varieties of Cannabis sativa. Hemp has absolutely no recreational drug value. Section 7606 of the Farm Bill defines industrial hemp as "the plant Cannabis sativa L. and any part of such plant, whether growing or not, with a delta-9 tetrahydrocannabinol concentration of not more than 0.3 percent on a dry weight basis." Grown for fiber and oilseed, hemp is among the longest cultivated crops in human history; its early uses included papermaking from the fiber of the hemp stalk.
Conversely, marijuana refers to the flowering tops of varieties of Cannabis sativa L. that are cultivated to yield high amounts of THC content, and are intended for medical and recreational drug use.
MBV: How do you see hemp growing as a supplement and staple in the Omega Fatty Acid market?
HHW: Hemp is a perfect food to demonstrate the fact that we can get our necessary nutrients, such as Omegas 3 and 6, from a healthful, whole-food approach to eating—rather than rely on supplement capsules to fill in the nutritional blanks left by a diet of processed foods, fast foods, etc.
MBV: How can consumers help promote Hemp History Week?
HHW: Everyone should visit the take action and events section of the Hemp History Week website to find and share local grassroots events to attend in your hometown. All sorts of exciting events—from hemp documentary film screenings, to special hemp menus as local restaurants, to hemp lobby days at your local state legislature—will be happening in all 50 states. We would also love to see your hemp food and recipe photos on Hemp History Week’s Facebook and our twitter, @HempHistoryWeek
As a runner, it’s always a bitter sweet moment when you retire your old sneakers and bring in the new ones. All of the miles, trails, thoughts, scenery, conversations with yourself, and quiet time you and your sneakers enjoyed together are priceless, however parting ways is necessary as your running kicks aren’t built to last forever.
How do you know if yours are ready for retirement or if they still have some solid mileage left in them? Logging miles in worn-out sneakers not only slows you down, but it can also increase your risk of injury.
How do you know if yours are ready for retirement or if they still have some solid mileage left in them? Logging miles in worn-out sneakers not only slows you down, but it can also increase your risk of injury.
| Mileage Adding Up: Everyone is Different Numbers wise, a good running shoe should last you between 400 and 600 miles. The exact number is different for every runner as it really depends on factors like build, style of running, and weight. For example, smaller runners, or more efficient runners who are light on their feet, often won’t do as much damage to their shoe and can get a little more mileage out of them. Bigger runners, or runners who pound the pavement with harsh force, will likely be at the lower end of the mileage range. Keep track of your mileage by entering the date you bought your pair in a training log or by using a Sharpie to write the date on your shoe. I am able to get around 600+ miles out of my shoes. I run 120 miles month on average, therefore I reinvest in a new pair between four and five months. As a rule, you want to begin breaking in your new pair and rotate with the two for a few weeks before you retire your old pair. |  |
 | Is The Tread Gone? Main goal of tread: To provide traction whether you’re on a hot paved road or a rugged, technical trail. Over time the rubber on the bottom outsole (shoe comes in contact with the ground from heel to toe) wears away just like the rubber on your car tires. Pay attention to: “bald spots” on the outsole where rubber has worn off. |
How about the Shock Absorption?
It can be difficult to tell with the midsole foam, which is the part of the shoe that gives your legs that “springy” feeling with each step. Pay attention to deterioration by placing your shoes on a flat table and examining them from behind.
Two Pairs Are Better Than One
Your sneakers need rest! Why? The midsole foam needs time to return to its original shape. The more compressed the foam, the more strain on your feet and lower legs with each step. If you mix up your running with trail running, having a pair of trail runners helps with this!
It can be difficult to tell with the midsole foam, which is the part of the shoe that gives your legs that “springy” feeling with each step. Pay attention to deterioration by placing your shoes on a flat table and examining them from behind.
Two Pairs Are Better Than One
Your sneakers need rest! Why? The midsole foam needs time to return to its original shape. The more compressed the foam, the more strain on your feet and lower legs with each step. If you mix up your running with trail running, having a pair of trail runners helps with this!
 | Orthotics? YES! A must for better foot health, better running and longer life of your shoes! If you happen to live in the Seattle area, Dr. Happy Feet (AKA Kelly Timmons) is incredible! Kelly is a great guy and actually fits ski boots to some pretty famous Olympic skiers, so you can bet he knows what he’s doing. He also does custom fitting for the feet, including full custom orthotics. He fits ski boots, but he can also fit snowboarding, inline skating, cycling, hiking, running, soccer, and pretty much all footwear to your feet. Call (206) 547-7879 for an appointment. |
 | Don't Throw Away Your Old Sneakers Donate: Send them to an organization that'll put them to good use. Soles4Souls's tagline is "Saving the world — one pair at a time." This organization takes your tired but "gently worn" sneakers and finds needy feet to fill them. You can drop off your pairs at a location near you. Recycle: Turn your old shoes into something new. Nike Reuse-a-Shoe takes all brands of sneakers that are beyond "gently worn" and turns them into a recycled product known as Nike Grind, which is used to make tracks, indoor basketball courts, fields, and playgrounds. Just drop off your retired sneakers at a participating Nike store. Also checkout local sports stores, such as REI, that accept shoes for recycling. Reuse: Keep an old pair of sneakers around for mowing the grass or days when you're running or walking in the rain or on muddy trails. Some people even use old shoes as plant potters — GO GREEN! Fill a disinfected shoe with soil and grow some basil or cilantro on your deck or windowsill. |
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"New running shoes are exciting! Pumped after logging in new miles with my new Brooks Ghost 7!" - Kristin
How Plant-Based Nutrition Fuels Peak Performance
By Kristin Wuhrman, CHHC, AADP
 | I’ve been a vegan for many years – back to when a vegan lifestyle was only for earth-loving hippies. Veganism has gained popularity over the past ten years or so. There is more awareness and education around the effects that factory farming has on our planet, as well as what’s going on with over-consumption and mass production. A lot has changed. Science is now supporting plant-based diets for optimal health, and Veganism has even been gaining popularity among athletes. As a vegan athlete myself, I often get asked common questions, such as: “How are you not anemic? How come you never get sick? Where do you get your protein? How do you have enough energy to run as much as you do?” I love this dialogue and being an example that contradicts the misconceptions that a plant-based diet can improve strength, performance and overall health. |
As a health coach, one of my favorite topics to discuss with athletes (vegan or not) is how they can improve overall performance by eating plant foods coupled with the timing of when to eat them. If you listen and take care of your body, it will take care of you. Athletes need to eat healthy food, because exercise can’t neutralize the effect of unhealthy food in the body. Get geared up for peak performance by nourishing your body with the proper fuel at the proper time!
The Fueling Phases: Before, During, and After
1. Before You Take Off:
The most important factor is digestibility and food requires energy to digest. Since energy is vital, you want to have control with how you spend it. Many foods take large amounts of energy to digest, so choose foods that are high in net gain. Net gain refers to the useable nutrition the body is left with once the food is digested and assimilated. If food hasn’t been digested completely, you can cramp easily. Proper plant-based nutrition will provide you with a solid eating plan loaded with foods that are high in net gain.
Consume food providing a combination of complex carbs, fats, and proteins. A great choice includes DIY Superfood Cereal (recipe below). Be sure to also hydrate with 16-32 oz. of water.
The most important factor is digestibility and food requires energy to digest. Since energy is vital, you want to have control with how you spend it. Many foods take large amounts of energy to digest, so choose foods that are high in net gain. Net gain refers to the useable nutrition the body is left with once the food is digested and assimilated. If food hasn’t been digested completely, you can cramp easily. Proper plant-based nutrition will provide you with a solid eating plan loaded with foods that are high in net gain.
Consume food providing a combination of complex carbs, fats, and proteins. A great choice includes DIY Superfood Cereal (recipe below). Be sure to also hydrate with 16-32 oz. of water.
| Ingredients: 3/4 cup buckwheat groats 3/4 cup chia seeds 3/4 cup hemp seeds 1/2 cup raisins 1/2 cup dried or dehydrated apples, finely chopped 1/2 cup walnuts 1 teaspoon cinnamon Directions: Add everything together, stir, and store in airtight jar. When ready to enjoy, add 1/4 cup to bowl and pour about 1/3 cup plant-based milk of choice, and let sit for 3-5 minutes to soften. Top with pumpkin seeds and fresh fruit of choice if you’d like. Enjoy! |  |
Carbohydrates Tips: the best fuel comes from non-starchy, real, whole foods (seeds, raw nuts, fresh fruit, nutrient dense smoothies). Common carbs (refined sugars/high fructose corn syrup, wheat flour) can lead to inflammation or fatigue and other food sensitivities.
2. During Your Activity:
Never allow yourself to become hungry or thirsty. If you can tackle this, you will be a true, performing rock star. Nutrition during prolonged activity requires the proper mix and timing. For example, too little fluid or the wrong carbohydrates can result in cramping and other intestinal problems you would rather not experience.
Fuel your body with clean, plant-based foods that are easy to digest. Be sure to include fats, proteins, and carbohydrate-rich choices. Protein will complement the carbohydrate, allowing it to enter the bloodstream at a steady rate, thus delaying the onset of hunger and sustaining energy levels. Much of the real energy comes from carbs and fat. Fat is the longer-lasting energy source and is needed most during endurance activities. Fat also supports brain health, helps maintain body warmth, keeps the joints lubricated, aids in recovery and minimizes the inflammatory processes.
Never allow yourself to become hungry or thirsty. If you can tackle this, you will be a true, performing rock star. Nutrition during prolonged activity requires the proper mix and timing. For example, too little fluid or the wrong carbohydrates can result in cramping and other intestinal problems you would rather not experience.
Fuel your body with clean, plant-based foods that are easy to digest. Be sure to include fats, proteins, and carbohydrate-rich choices. Protein will complement the carbohydrate, allowing it to enter the bloodstream at a steady rate, thus delaying the onset of hunger and sustaining energy levels. Much of the real energy comes from carbs and fat. Fat is the longer-lasting energy source and is needed most during endurance activities. Fat also supports brain health, helps maintain body warmth, keeps the joints lubricated, aids in recovery and minimizes the inflammatory processes.
| Some great choices include:
Also, opt for energy bars that are unprocessed, vegan and have naturally occurring vitamins, minerals, and nutrients, such as Amrita. Tip for keeping superfoods stocked at home for cost-effective convenience include: Buy bulk and store in mason jars. |  |
Don't Forget About Hydration
Also, hydrate often and keep electrolytes balanced. Sweat consists of water and electrolytes (salts). Simply replenishing water without also replenishing electrolytes can create imbalances and even lead to water intoxication. Milder symptoms include cramping and muscle twitches and even blacking out. Be mindful on what you drink though, as many sports drinks are unfortunately just flavored sugar water containing artificial ingredients and colors loaded with refined sugar. Coconut water is an excellent, natural choice and can even be used as a base to make your own homemade concoctions. Some additional easy-to-pack electrolytes include bananas, sea salt, and individually packed replenishers, such as Vega Sport Electrolyte Hydrator, Nuun tablets, and Ultima Replenisher.
Also, hydrate often and keep electrolytes balanced. Sweat consists of water and electrolytes (salts). Simply replenishing water without also replenishing electrolytes can create imbalances and even lead to water intoxication. Milder symptoms include cramping and muscle twitches and even blacking out. Be mindful on what you drink though, as many sports drinks are unfortunately just flavored sugar water containing artificial ingredients and colors loaded with refined sugar. Coconut water is an excellent, natural choice and can even be used as a base to make your own homemade concoctions. Some additional easy-to-pack electrolytes include bananas, sea salt, and individually packed replenishers, such as Vega Sport Electrolyte Hydrator, Nuun tablets, and Ultima Replenisher.
3. After — The Recovery Phase:
Within 20 minutes of completing your long-duration adventure, the body needs simple carbs to enter the bloodstream. This means your snack choice should contain minimal fat and protein and no fiber, since these slow the rate at which carbs enter the bloodstream. A 4:1 ratio of carbs to protein is most effective, as it will speed up glycogen replenishment (rate at which muscles absorb carb). Great choices include a recovery drink, or other near-liquid-consistency foods such as smoothies or puddings. These are much easier to digest, therefore requiring less energy. Hemp and chia seeds are excellent choices. You can equally use a small amount of hemp oil too as it will help repair soft-tissue damage.
Within 20 minutes of completing your long-duration adventure, the body needs simple carbs to enter the bloodstream. This means your snack choice should contain minimal fat and protein and no fiber, since these slow the rate at which carbs enter the bloodstream. A 4:1 ratio of carbs to protein is most effective, as it will speed up glycogen replenishment (rate at which muscles absorb carb). Great choices include a recovery drink, or other near-liquid-consistency foods such as smoothies or puddings. These are much easier to digest, therefore requiring less energy. Hemp and chia seeds are excellent choices. You can equally use a small amount of hemp oil too as it will help repair soft-tissue damage.
| About 1 hour past, a nutrient-rich meal is best. If possible, opt for choices that include plant-based, easily digestible protein and healthy Omega-3s, such as hemp and chia seeds. An example would be a high protein salad with lots of fibrous veggies, high protein seeds, pseudograins and legumes like quinoa, peas, lentils, spirulina and pumpkin seeds. A healthy dressing to use is hemp/flax oil, sea salt, ground pepper and garlic. | |
A note on hemp seeds: Hemp is a complete protein, containing all 10 essential amino acids with superior digestibility (highest percentage of all plant sources.) It also improves mental function, muscle control and normal body maintenance of cells, muscles, tissue and organs. In addition, hemp has a low glycemic index.and is an excellent source of EFAs (essential fatty acids, aka Omegas). Aside from its ability to reduce inflammation, Omega-3 allows the body to burn fat as fuel more efficiently.
These green beans are crispy on the outside, yet tender on the inside. The coconut oil augments the sweetness of the beans, and along with the crunchy mustard seeds, lends texture as well.
 | INGREDIENTS 1 tbsp. organic coconut oil, melted 1 tsp. dried rosemary 2 tsps. mustard seeds ½ tsp. salt ½ tsp. black pepper 2 cloves garlic, diced ¼ cup hemp seeds ¼ cup walnuts Lemon zest from one lemon |
about 4 servings
INSTRUCTIONS
1. Preheat oven to roast at 400°F (205°C)
2. Clean and trim green beans.
3. Place green beans in a baking dish.
4. Drizzle with melted coconut oil.
5. Sprinkle with rosemary, mustard seeds, garlic salt, and pepper.
6. Toss and mix to ensure the green beans are evenly coated in oil and spices.
7. Roast at 400°F (205°C) for 30-35 minutes, or until all the green beans are crispy.
8. Stir green beans half way through cooking.
9. Remove from oven; add hemp seeds and walnuts. Toss well.
10. Sprinkle with lemon zest and serve.
NOTES
Serve with wild rice or quinoa for a complete, plant-based meal.
INSTRUCTIONS
1. Preheat oven to roast at 400°F (205°C)
2. Clean and trim green beans.
3. Place green beans in a baking dish.
4. Drizzle with melted coconut oil.
5. Sprinkle with rosemary, mustard seeds, garlic salt, and pepper.
6. Toss and mix to ensure the green beans are evenly coated in oil and spices.
7. Roast at 400°F (205°C) for 30-35 minutes, or until all the green beans are crispy.
8. Stir green beans half way through cooking.
9. Remove from oven; add hemp seeds and walnuts. Toss well.
10. Sprinkle with lemon zest and serve.
NOTES
Serve with wild rice or quinoa for a complete, plant-based meal.
#Hemp Provides Steady Nourishment for Activities
Your main objective throughout your day of hiking or other outdoor adventures is to never become hungry or thirsty. Always fuel the fire, as it’s very important to your body. When you start to get hungry, restore your energy by fueling up on a nutrient dense snack. These are foods in their whole, natural forms and, again, are easy to digest. #PACKYOURHEMPSEEDS
Key Point: You’ll be minimizing the energy wasted in the digestion process. (Fuel on unrefined, unprocessed foods)
If you fuel efficiently, you’ll be easing digestive strain, and you will have a consistent level of energy across the entire day of hiking peaks and valleys.
Key Point: You’ll be minimizing the energy wasted in the digestion process. (Fuel on unrefined, unprocessed foods)
If you fuel efficiently, you’ll be easing digestive strain, and you will have a consistent level of energy across the entire day of hiking peaks and valleys.
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#hempspotting #veganuary2015 #30dayhempchallenge #bevegan … What was once thought of as a lifestyle designated for earth-loving hippies, veganism has hit the mainstream market in full force from doctor recommendations to pro athletes and celebrities touting the benefits. There is a wealth of education showing that a whole-food plant-based diet can help prevent heart disease and other illnesses, including diabetes, hypertension, obesity, anxiety and even sexual dysfunction. A plant-based diet is rapidly growing within sport nutrition because it’s ability to improve athletic performance due to the nature of how easy plant foods are to digest and assimilate.
| With this growing interest around adopting a vegan lifestyle, comes the missing links: Where do you get started? How does it work? And what challenges will you face while making the transition to a diet full of plants? This brings me to why I created my business; BEVEGAN® Plant-Based Health Coaching. Providing people with customized support and mentorship helps them transition into a plant-based lifestyle with ease. |  |
As a long time vegan, vegan athlete, animal rights activist and vegan coach, I’m thrilled to hear about Veganuary and their support of Veganism. I can't speak highly enough about the motivating community they have built bringing like minds together. They offer a wealth of education, support, tools and recipes in a really fun and motivating environment. They help anyone who has thought about trying vegan experience it with ease for the month of January, a time for resolutions and new beginnings.
Join The 30-Day Hemp Challenge!
I’m excited to announce my launch of The 30-Day Hemp Challenge. I have always loved hemp and encourage all of my clients to start eating hemp everyday. I strongly feel it’s by far the ultimate source of complete, powerful nutrition. My personal use of industrial hemp has allowed me to achieve a very healthy vegan lifestyle while improving my performance around my active lifestyle.
I’m excited to announce my launch of The 30-Day Hemp Challenge. I have always loved hemp and encourage all of my clients to start eating hemp everyday. I strongly feel it’s by far the ultimate source of complete, powerful nutrition. My personal use of industrial hemp has allowed me to achieve a very healthy vegan lifestyle while improving my performance around my active lifestyle.
 | “By living a plant-based lifestyle and including hemp seeds in my daily diet, my performance, recovery, and energy levels are always at their highest. I am a strong believer that this lifestyle enhances health, physical performance, and mental clarity.” – Kristin Wuhrman, BEVEGAN® Founder |
I decided to take my experience with passion and launch The 30-Day Hemp Challenge™ with a strong focus to drive the health benefits of hemp as a living movement. My goal with this challenge is to educate people and grow awareness of hemp’s remarkable health benefits. Learn more by visiting www.30dayhempseedchallenge.com
Join the Living Movement & Get Your Hemp On!
Take the pledge to practice healthy nutrition behavior changes by joining The 30-Day Hemp Challenge™. For one full month, you will be in a supportive environment that mentors you on how including hemp seeds and hemp oil in your daily diet can improve your health in many ways. You will have coaching support, leadership, motivation, tools and recipes to keep you on track! #30dayhempchallenge
Join the Living Movement & Get Your Hemp On!
Take the pledge to practice healthy nutrition behavior changes by joining The 30-Day Hemp Challenge™. For one full month, you will be in a supportive environment that mentors you on how including hemp seeds and hemp oil in your daily diet can improve your health in many ways. You will have coaching support, leadership, motivation, tools and recipes to keep you on track! #30dayhempchallenge
Hemp Out SUPPORTS
BEVEGAN The 30-Day Hemp Challenge in full Response to Veganuary 2015!
Veganism is 2015’s hottest diet craze | Metro News
Move over Paleo, 5-2 and juice diets. You are SO 2014. There’s a new diet in town and it’s holding your turkey to ransom: Veganism. Ready to get your Hemp On? Join the movement that is sweeping across the nation! Learn more by visiting www.30dayhempseedchallenge.com
Veganism is 2015’s hottest diet craze | Metro News
Move over Paleo, 5-2 and juice diets. You are SO 2014. There’s a new diet in town and it’s holding your turkey to ransom: Veganism. Ready to get your Hemp On? Join the movement that is sweeping across the nation! Learn more by visiting www.30dayhempseedchallenge.com
Ready or not, here I come! That’s the feeling I get as soon as I lace up my running shoes every morning. I’m geared up to take on the world. As a vegan athlete, avid runner and outdoor endurance junkie, I sweat. Which brings me to the reason I’m writing this article, have you ever heard of the Handana? After you read this, I assure you that you will want one! For anyone that is active and sweats, this is a must have.
I took the Handana out for it’s first test on a 10-mile Run and was very impressed. One of my favorite quotes from Dr. Seuss is: “Why fit in when you were born to stand out?” That’s what came to mind when I put on my Handana for this first run. Basically it’s built around the natural body behavior of removing sweat from our face and eyes when we are in the moment of our adventure. It’s designed to serve a similar purpose as wrapping a bandana around your hand to wipe sweat away from your eyes, neck and forehead. I have never thought that something so simple would be so incredible. I’ve been waiting for this my entire running career!
 | Handana was developed by a fellow athlete, so the product does what it claims. It’s very easy to see that a lot of the effort went into finding the right product. No matter what you are doing from long trail runs to practicing hot yoga, you will be amazed with how quickly it absorbs sweat and odor. The Handana is machine washable and is made of the softest Supplex ™ fabric so it can be used over and over. I’ve used about everything from sweatbands to microfiber headbands to visors to keep sweat out of my eyes. Sweatbands have always been awkward to maneuver your wrist around your nose and neck. Plus they are not always sensitive to your face. The Hanada is a comfortable, practical sweat absorbent glove. |
Where else do I use my Handana?Besides using the Handana on my daily runs, I also use the Handana during my hot yoga practice. It solves all of my problems around dealing with sweating in the past that seemed to interrupt many yoga poses. It actually acts like a slip resistant glove that is extremely lightweight. I’m thinking about getting another one so I will have one for each hand during my yoga practice. How to get your Handana:You can purchase your Handana on Handana’s website for just $14.99 – it comes in a variety of sizes (xs-xl) and colors. |  |
BEVEGAN® Nutrition Tips
Nutritionally, there are a few things to plan for before you head out the door and when you return home.
Consider the following:
1. How you fuel yourself before & after your run
2. Timing of your nourishment
3. Eating the right types of essential nutrients
Consider the following:
1. How you fuel yourself before & after your run
2. Timing of your nourishment
3. Eating the right types of essential nutrients
| Fueling Tips: Pre-Run Essential Nutrients should include a quality complex carb and an essential fatty acid. I recommend quinoa and hemp seeds. Both are extremely easy to digest. This means they offer more energy and are more diverse in usability. Hemp seeds give a healthy dose of EFAs (essential fatty acids) too. Post –Run Essential Nutrients (hydration and muscle replenishment) should include EFAs, essential minerals, vitamins and protein. Hemp seeds are the best option. They are a true nutritional powerhouse because they are a complete protein, including all of the essential amino acids. Ideally, you would consume hemp seeds within one hour after your run to ensure maximum muscle recovery. Personally, I consume these nutrients within 20 minutes of walking in the door. |  |
An easy way to consume protein after your run is in a liquid form like a smoothie. Refueling with liquids is great because it requires less digestive energy (energy you need for quicker recovery).
Lastly, eat a larger meal about two hours after your run and be sure it is full of essential fatty acids, complex carbohydrates and complete proteins. This will gear up your body so it’s ready to give it everything you've got during your next run.
Lastly, eat a larger meal about two hours after your run and be sure it is full of essential fatty acids, complex carbohydrates and complete proteins. This will gear up your body so it’s ready to give it everything you've got during your next run.
Hydration Tips:
After a tough and/or long workout, you should begin hydrating within the first 10-15 minutes after stopping. Even if it was cold or freezing outside, you still sweat a significant amount and need to replace fluid loss. Plain water is sufficient for shorter workouts but endurance drinks become more important as workouts get longer. Opt for healthy electrolyte solutions and drink around 16-20oz. Here are two to try at home:
Simply Coconut
After a tough and/or long workout, you should begin hydrating within the first 10-15 minutes after stopping. Even if it was cold or freezing outside, you still sweat a significant amount and need to replace fluid loss. Plain water is sufficient for shorter workouts but endurance drinks become more important as workouts get longer. Opt for healthy electrolyte solutions and drink around 16-20oz. Here are two to try at home:
Simply Coconut
- 1 cup filtered water
- 1 cup coconut water
- 1/2 teaspoon Himalayan rock salt
- 2 cups water
- 1/2 orange, juiced
- 2 tablespoon fresh lemon juice
- 2 tablespoon fresh lime juice
- 1/2 teaspoon Himalayan rock salt
Disclaimer: I was provided a Handana to try out and review on my blog. I was not compensated for doing so. All opinions expressed are my own.
Kristin Wuhrman
Owner of BEVEGAN® Grassroots Health. Board Certified Holistic Health Coach. AKA Miss Bellevue Vegan. Plant-Based Health Consultant. Vegan Athlete. Outdoor Enthusiast. Outdoor Gear Reviewer. Author. Cotopaxi Local Ambassador. Animal Lover. Dreamer. Believer.
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