Green superfood oats! Nutrient-rich: vitamins, minerals, fiber, amino acids, enzymes. Enjoy for a power-packed vegan breakfast! I make this often the night before an early morning hike.
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How Plant-Based Nutrition Fuels Peak Performance |
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. |
The Fueling Phases: Before, During, and After
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! |
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. |
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.
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. |
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 |
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
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.
INGREDIENTS 1-2 tbsp. coconut oil 1 medium onion, sliced thin 2 cups of fresh kale, chopped 1 tbsp. fresh ginger, minced 2 garlic cloves, minced 2 tbsp. curry powder 1/2 tsp. coriander 1/8 tsp. cayenne pepper 1 tsp. cumin powder 2 15-ounce cans canned organic pumpkin 6 cups vegetable broth 2 cups coconut milk (full fat) 1 tbsp. agave nectar or coconut nectar Salt to taste 8-10 tbsp. of hemp seeds |
1. In a large pot, heat coconut oil over medium-high heat. Add onions, fresh kale and garlic; sauté for about 5 minutes.
2. Add the curry powder, coriander, cumin, cayenne pepper and salt; stir well for 1 minute.
3. Add vegetable broth and bring mixture to boil. Reduce heat to low and simmer, covered for about 10 minutes.
4. Add pumpkin, coconut milk and nectar, stirring well.
5. Transfer mixture to blender/food processor and process until creamy.
6. Return soup to pot and cook over medium heat until desired temperature and consistency.
7. Serve topped with 1-2 tablespoon of hemp seeds and enjoy!
BEVEGAN® Vegucation:
- Kale is full of flavonoids. These, combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
- Kale belongs to the same family as cabbage, Brussels sprouts, and collards.
- Kale is recognized as providing comprehensive support for the body's detoxification system.
- Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
- Pumpkin is rich in fiber, which slows digestion
- Pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.
- Pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces.
- Pumpkin's brilliant orange coloring comes from its supply of beta-carotene, which is converted to vitamin A in the body. A fantastic option for optical health.
- Hemp seeds are packed with easily digestible proteins and contain all 10 essential amino acids, putting them among the rare plant-based foods that provide complete protein.
- Hemp seeds are abundant in omega-3 fatty acids, as well as a specific omega-6 fatty acid (GLA) not found in any other food; hemp oil contains even more GLA.
- Hemp seeds are high in fiber and rich in minerals including magnesium, iron, zinc, and potassium. Hemp seeds are very rarely allergens, unlike many other nuts and seeds
Good things really do come in small packages so start making seeds become a staple in your healthy panty.!
Stuffed HEMPer Peppers with Tomato Super Seed Sauce
The Goods: Serves 2 1 Head Green Cabbage 2 Bell Peppers 3-4 Carrots 1 Avocado Coconut Oil (for sautéing veggies) 2 Cans - Organic Stewed Tomatoes 1 Cup Quinoa, Cooked Garlic, Salt, Pepper (to taste) 1/4 Cup Pumpkin Seeds (pepitas) 1/4 Cup Ground Flax Seeds 1/4 Cup Chia Seeds (ground or whole) 1/4 Cup Hemp Seeds (hearts) |
Directions: 1. Preheat oven to 375 F (190 C) 2. Prepare veggies:
4. Remove and discard the tops, seeds, and membranes of the bell peppers. Slice in half. Arrange peppers in a baking dish with the hollowed sides facing upward. 5. Chop avocado in small chunks 6. Fill peppers with sautéed veggies and top with tomato seed sauce. 7. Bake for 15-20 minutes until heated throughout 8. Serve with quinoa, topped with pumpkin seeds and chopped avocado. |
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. |
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.
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
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
Turmeric: Much more than just a spice. It has incredible powers and is packed with loads of health benefits.
Incredible reasons to eat turmeric everyday
- The most promising quality of is its ability to prevent cancer. This super-food can stop cancer from growing and spreading into other organs. It causes cancer cells to commit suicide.
- Its anti-bacterial agents may help our body fight against colds, cough and flu. Turmeric’s key ingredient Curcumin is known for its anti-bacterial and anti-inflammatory properties which can help in healing cuts and wounds.
- Stimulates the production of bile which helps to break down fatty foods, which in turn, may help you lose weight. Taking one teaspoon of Turmeric powder with every meal may help in loosing weight. This of course doesn’t cancel the fact that you need to eat healthy and exercise.
- Has major antioxidant properties which helps fight diseases by destroying free radicals.
- Improves liver function. This is done through the production of enzymes that break down toxins into materials that are easily eliminated by the body. Taking turmeric increases the production of these enzymes, thus improving liver function.
Tips for adding turmeric into your daily life:
- Include turmeric as an ingredient in regular meals.
- Add turmeric into daily smoothies/glass of plant-based milk (help fights cold and flu)
- Make tea out of turmeric. Boil 3-4 C. of water with spoonful of turmeric for 10-15 minutes. Strain and enjoy!
Fresh root or dried powder?
Cost Savings Tip: Buy bulk when purchasing the power.
Fresh herbs and spices are almost always more desirable than their dried counterparts, and turmeric is no exception.
Fresh turmeric is less bitter than dried turmeric.
- Wash the root of any dirt and scrub it well
- Peeling? You don't need to, but some people prefer to.
- Grate it with a ginger grater or the small side of a cheese grater
- Smash it with a garlic press
Conversion:
- Roughly 2 inches of fresh turmeric root will yield 1 tablespoon of the freshly grated spice.
Storage:
- Short term: Wrap loosely so it doesn't mold
- Long-term: Wrap unused turmeric root in a paper towel, and store it in a plastic bag
- Another method is to peel the rhizomes and pack them in a jar with vodka. Stored in the fridge, these should last for a year or more.
- You can also freeze turmeric. It will be mushy when it thaws out, but fine to add to your dish. Freeze it in usable sizes so you only defrost what you will use at one time.
Tips:
- Will stain surfaces and fingers, especially in its fresh form. Wear gloves while grating it if you don't want yellow fingertips.
- Pickle fresh turmeric root in vinegar and lime juice for a tasty Asian-style condiment.
Who ya gonna call?
Remembered for its witty one-liners. Some favorites include:
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"Twinkies are brain food", spoken by Egon Spengler in Ghostbusters.
In memory of Harold Ramis, the writer/director/actor who gave us - among many other great movies - Caddyshack, Stripes, Ghostbusters and Groundhog Day. | |
With over 30 ingredients, many unpronounceable...Twinkies are far from brain food.
- Phosphorus, part of a key Twinkie ingredient, was discovered in 1669 by German alchemist Hennig Brand when he boiled down the urine he collected from local nuns.
- Other Twinkie ingredients include the rocks trona and limestone.
- Twinkies made per year: 500,000,000.
- Twinkie cream gets its slippery sheen from cotton cellulose, which serves the same purpose in rocket fuel.
- Despite popular lore, Twinkies will not survive a nuclear war any better than you will — their average shelf life is 25 days.
- President Clinton put a Twinkie in a time capsule.
Do a close-read on product ingredient lists, as foods like refried beans, potato chips and even orange juice contain animal products beyond milk and eggs.
The digestive system is truly the core of our well-being - involved in many processes, so it’s extremely important we keep it in order. When we do, we not only feel great, but we can perform at a level we want. If we allow our gut health to become poor, we can end up with impaired nervous and immune systems in addition to our overall hormonal function. A healthy gut health is very important as it prevents some of the more harmful microbes from passing through the small intestine.
As a vegan athlete, I make it a priority to provide my body what it needs for overall health, nourishment and athletic performance. I prefer to eat my vitamins and minerals from real food as much as possible, so I really enjoy making this “medicine/vitamin/restorative broth”, which also acts as a great detox. This approach is extremely easy on the stomach and quick to digest. I make this almost once a week throughout the year and I assure you it will quickly become a staple in your house.
Here what I do:
I gather every immune boosting, vitamin and mineral rich veggie I can find and throw them into either a soup pot or slow cooker and let them all simmer away. Before long I have the best kind of medicine; a flavorful vegan broth filled with soft, slow-cooked vegetables that soothes and nourishes.
Prep Time: 30 minutes
Cook Time: 4-6 hours
Yield: makes about 2 1/2 quarts of strained broth
· Hard root veggies (carrots, golden beets, radishes, turnips)
· 1 handful cilantro
· 1 handful fresh flat leaf parsley
· 3 stalks of celery
· 2 - 3 medium whole cloves of garlic, crushed
· 1 medium onion
· 1 yellow squash
· 1 bunch kale, chard or collard greens (leaves only)
· ½ cup fresh or ¼ cup dried shitake mushrooms (or a other wild mushrooms)
· 1 large piece of kombu (seaweed) - optional
· 1 - 2 inch piece of fresh ginger, skin removed and grated
· 1 - 2 inch piece of fresh turmeric, skin removed grated (or ½ tsp dried if fresh is not available)
· ½ teaspoon fine sea salt
· ¼ teaspoon freshly ground black pepper
· 3 quarts/12 cups filtered water
· 3 tablespoons blackstrap molasses
· 1 Tablespoon of hemp oil (added after cooked)
Directions:
Coarsely chop veggies into even sized pieces.
Place all the ingredients except the hemp oil and add the water to cover.
- Cooker: Set to 5 to 6 hours on high or 10 to 12 hours on low.
- Stovetop: Cover the vegetables, herbs and spices with the water and bring to a boil. Reduce heat and barely simmer on low for about 3-4 hours.
- For a “brothy’ soup with chunks of vegetables: Serve as is with a drizzle of hemp oil and additional salt to taste.
- For a strained broth: Strain liquid through a fine mesh strainer (set vegetables aside). Salt to taste. Let cool to room temperature before refrigerating or freezing.
- For a velvety soup: Place the strained vegetables and about 1 cup/240ml of broth together into blender. Add a Tablespoon hemp oil and season to taste with additional salt and pepper. Blend on high until liquefied.
Storage: Store broth and soup up to a week in an airtight container in the fridge. You can also freeze for up to three months. Give it a try!
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This is boundlessly adaptable and easy to make and store for when you need it.
Nourish your health and feel great, naturally! - Kristin Wuhrman
Have you ever thought about fitting OUT vs. fitting IN? If not, give it a try. You will be amazed with how you can become connected with who you really are.
Here are some essential tips to help guide you:
- Don't allow social media to become part of your everyday life
- Don't check email and text in the evenings
- Start eating more plant-based: be more connected to the earth
- Live like a farmer - nurture yourself—body, mind and spirit.
- Start journaling your OVERALL HEALTH: How you feel - health, body and mind
- Remove the high expectations of being someone you think you need to be
- Spend more time living outdoors
Life should be about celebrating everyday with who you are - period. When a new "diet fad" comes out or a new "workout to change your body", etc... think about YOU first and decide if that's your path for overall health. Don't get lost in this world of information overload. Celebrate outdoors as much as possible and enjoy the beauty of what our earth offers. Stimulate your health with life - what I mean is, start making healthy choices based on living, while creating new memories with experiences. This is the REAL healthy!
Some examples to help spark ideas:
- Hike every weekend - alone, with a loved one, with friends or with your entire family
- Go for a brisk morning walk then do yoga/stretching before work
- Start doing more things in your local community
- Celebrate the seasons and include the outdoors
- Paddle through water vs. with a motor
- Go to your local farmer's market with a backpack - shop - and hike back home
- Ride your bike to a local cafe for breakfast on the weekends
- Make cooking and meal time part of life - not a task
- Hide your cell phone on the weekends/in the evenings
EXTREME IS NOT SUSTAINABLE: Discover the "grassroots you" - then live it. - Kristin Wuhrman
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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