Why it's so important to fuel properly: Have you ever "bonked" during a race or workout? “Bonking,” basically means running out of stored carbohydrate in your muscles (AKA glycogen). With a little planning, you can prolong the distance you can go before this happens, thereby enhancing performance. Whatever your activity or workout is, mid-workout nutrition is extremely important to avoid bonking. Mid-Workout Nutrition:
Mid-Workout Food Choices
Raw Coconut and Cacao Bites 1 cup of shredded coconut 1 cup of almonds 1/2 a dozen medjool dates 4 tablespoons of cashew butter 2 tablespoons of raw cacao 1 tablespoon of coconut oil Directions:
Comments
Vegan! Eat food. Not too much. Mostly plants. - GoMacro I love coaching and writing about macrobiotics – It’s rewarding to see how something natural can bring such a positive energy to life. What exactly is macrobiotics? Simply put, macrobiotic eating includes seasonal foods cooked with respect to your own lifestyle and health condition. It’s about living more naturally, connected to nature.
I will be at the upcoming Boeing Environmental, Health, Safety and Wellness Fair in Seattle on September 23 providing education and health strategies around whole-food plant-based health and GoMacro is supporting me by providing a wealth of bars for Boeing employees to sample while learning more about plant-based health. 
Meet Brooke, a vegan ultra runner from Arizona with vibrant passion for nature and the untouched earth. She loves running the trails, hanging out with friends and meeting new people. "I believe that experiences, good or bad, are far better than material possessions! " - Brooke  How long have you been vegan? 2.5 years What led you to become vegan? Personal beliefs Do you have any influencers or favorite books? The book, Skinny Bitch opened my eyes to horrors of factory farming. It is horrifying what factory farming has done to our planet and how people can justify murder and indifference towards life. It's all so unnecessary and demonstrates just how sick our society has become, not only in their mentally but also with the diseases they are creating for themselves. What sports, activities, adventures do you do? I'm an ultra runner, mostly in trails. Connecting with nature and the untouched earth gives me energy and renews my soul. My husband, kids and I have hiked the Grand Canyon, Havasu Falls and many other trails eating plant based foods. Our next adventure is hiking the PCT in California. Do you have any big events or races planned for 2015? I'm currently training for my first 100k this October. The Javalina 100. How does eating vegan improve your performance? I have more energy eating whole grains and plant based proteins. I'm also in a better place mentally now that I have eliminated animal products from my diet and lifestyle. I just feel really good!  What are your favorite 5 top things to eat? Avocado, bean and corn wraps. These are easy to carry and perfect for my long runs. How about bars and smoothies? I don't really eat bars or drink smoothies. I preferred to eat as little chemically, genetically modified or preserved food. Explain your nutrition routine. Before I head out for my run, long or short doesn't matter, I will eat half a slice of a whole wheat bagel with almond butter. During my shorter runs (8-12 miles) I don't usually eat but hydrate with NUUN and maybe half a peanut butter sandwich. My long runs and for races I carry wraps and eat soups (black bean, pea or lentil) at my checkpoints. Real food is so satisfying as opposed to a gel pack.
 What essential tips do you have for athletes moving to 100% plant-based? Use fuel foods that are easy to carry and will provide between 100 to 200 calories per serving per hour. In as few words as possible, what does being a VEGAN ATHLETE mean to you? Life! What is your motto? Your mantra? Do you have a famous quote? It is what it is. Stay connected with Brooke: Twitter: @aztrailrunner2 Want to be interviewed for a future article?
Meet Katrina Ji, a professional vegan dancer in Seattle with a wealth of dance experience. Katrina teaches and perform Bollywood, Belly Dance, Bhangra and Rajasthani Folk Dance. She has numerous outstanding certifications. (Learn more here) A vegan of 18 years, Katrina truly values and respects her vegan lifestyle. "Being vegan means having a better quality of life"- Katrina
What sports, activities, adventures do you do? I'm a professional dancer. I teach and perform Bollywood, Belly Dance, Bhangra and Rajasthani Folk Dance Do you have any big events or races planned for 2015? Yes. My group is performing at Ananda Mela Festival in Redmond Town Square Sat Jul 25, we are hosting a Bollywood Dance Festival Oct 8-11, and performing at Seattle Children's Festival Oct 11. Follow us on Facebook to find out about more events Http://Facebook.com/cultureshakti How does eating vegan improve your performance? Being vegan keeps me clear headed and lean
What's your primary source of essential fatty acids (EFAs)? Flax Seeds/Oil What are you go to choices for complete proteins (including all essential amino acids)? Hemp seeds What are your other favorite plant proteins? Beans (all varieties) What essential tips do you have for athletes moving to 100% plant-based? As long as you keep snacks with you at all times, it's easy and feels great! Almonds and fruits make great snacks. In as few words as possible, what does being a VEGAN ATHLETE mean to you? Better quality of life What is your motto? Your mantra? Do you have a famous quote? No negative inner dialogue Learn more about Katrina: http://cultureshaktidance.com http://rajasthanigypsycaravan.com http://Facebook.com/cultureshakti Want to be interviewed for a future article?
"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 |
 | The Goods: Serves 1 1 cup cashew milk (unsweetened, cold) 2 cups cauliflower (steamed for 3-4 min) 1 large tomato, diced 1/4 avocado, chopped 1/4 cup GORAW Sprouted Pumpkin Seeds 1/4 cup buckwheat groats (raw) 1/4 cup nutritional yeast Sea salt to taste Fresh ground pepper to taste Directions:
Serve and Enjoy! |
Vegan Nutrition: Fueling for a long race
HYDRATE ALL DAY LONG:
Drink at list 2 liters of water and add other things like juices, caffeine free teas, Kombucha, coconut water (electrolytes)
THE DAY BEFORE:
| Breakfast: Complex carbs + health fat and iron. Sustained energy comes from the fat.
|  |
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.
|  |
| Afternoon Snack:
|
| 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.
|  |
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:
| |
Meet Karine Brighten, an all around vegan athlete, vegan fitness expert and vegan business woman from the SF Bay Area. Karine is the owner of Karine Brighten Events - a certified green business, specializing in eco-friendly and vegan wedding planning and consulting. Karine is also a NASM Certified Personal Trainer & Group Fitness Instructor. She teaches spinning, bootcamp, pilates and foam rolling classes.
| How long have you been vegan? 9 years What led you to become vegan? Ethical reasons Do you have any influencers or favorite books? Robert Cheeke! He does amazing work to promote veganism. What sports, activities, adventures do you do? Mountain biking, hiking and pilates. |  |
 | Do you have any big events or races planned for 2015? I'm also an event producer and I'm launching a new series called: Plant-Powered Health & Fitness and I will be featuring a different speaker and topic every month How does eating vegan improve your performance? It helps me recover more quickly from my workouts, makes me feel great, I have more energy |
What are your favorite 5 top things to eat?
Peanut butter, avocados, almonds, banana, dates
How about bars and smoothies?
I love larabars, and I make my own date balls. Vega smoothies!
Explain your nutrition routine.
It all depends on what else I have going on that day. I teach 10 fitness classes a week so I'm pretty active.
I usually snack on dry roasted almonds and dates in between my classes/workouts, have a smoothie after my workouts.
What's your primary source of essential fatty acids (EFAs)?
Chia seeds
What are you go to choices for complete proteins (including all essential amino acids)?
Quinoa
What are your other favorite plant proteins?
Lentils
Brown Rice
Beans (all varieties)
Chickpeas
Swiss Chard
Kale
Peanut butter, avocados, almonds, banana, dates
How about bars and smoothies?
I love larabars, and I make my own date balls. Vega smoothies!
Explain your nutrition routine.
It all depends on what else I have going on that day. I teach 10 fitness classes a week so I'm pretty active.
I usually snack on dry roasted almonds and dates in between my classes/workouts, have a smoothie after my workouts.
What's your primary source of essential fatty acids (EFAs)?
Chia seeds
What are you go to choices for complete proteins (including all essential amino acids)?
Quinoa
What are your other favorite plant proteins?
Lentils
Brown Rice
Beans (all varieties)
Chickpeas
Swiss Chard
Kale
| What essential tips do you have for athletes moving to 100% plant-based? Make sure you get enough protein, eat until you are full, don't starve yourself! In as few words as possible, what does being a VEGAN ATHLETE mean to you? Living a healthy and compassionate lifestyle What is your motto? Your mantra? Do you have a famous quote? Keep pushing |  |
  | Karine's Certifications: National Academy of Sports Medicine (NASM): (www.nasm.org) -Certified Personal Trainer -Women’s Fitness Specialist -Group Personal Training Specialist -Certified Spinning Instructor -Pilates Teacher Training Certification (August 2015) Follow Karine and find out more: https://www.facebook.com/sfveganevents https://www.purplepass.com/fitness http://kbrightenevents.com/ http://brightenupfitness.com/ Upcoming Events: Plant-Powered Health & Fitness Speaker Series in Berkeley June 20th & July 25th |
 | 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
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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