Miss Bellevue Vegan Celebrates 6th Annual Hemp History Week : June 1-7, 2015.
The InterviewMBV: 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
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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 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!
"New running shoes are exciting! Pumped after logging in new miles with my new Brooks Ghost 7!" - Kristin 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.
Looking for a rockin' nutrient-dense cereal that stores great, is cost effective, and a blast to make? Here comes the Superfood Hippie Cereal! A perfect DIY vegan, gluten free, grain free snack (or small meal) packed with plant protein, fiber, healthy fats, vitamins and minerals, plus is very low in sugar, and even has some omegas thrown in.
Meet Melike Sayman, a vegan olympic lifter from Madrid, Spain. A vegan for 5 years, Melike is an all around athlete, with a successful background in marathon running, powerlifting, weightlifting and competitive badminton. Melike is also a personal trainer, nutritionist, bookworm, and healthy food addict. Being a vegan athlete means to be the different one, be the compassionate one, be the fair one, and be the greatest one!
Explain your nutrition routine. I start my training 3-4 hours after breakfast. I generally have something high in complex carbs such as spelt bread and tomato, avocado and a fruit (or soaked oatmeals). During the workout I drink water, I rarely have a protein shake (if I have time to complete my workout, which takes 3 hours), and first meal after my workout is a protein shake with unsweetened coconut water along with my homemade protein bar. Then in an hour, I have lunch: quinoa, broccoli and pumpkin, or any kind of homemade burger. I always prepare my meal at home. How about bars and smoothies? I used to drink a lot of smoothies when I used to run. Right now, as I've changed my routine, I prepare protein shakes with raw vegan protein powders, coconut water, maca, and sometimes peanut butter or any kind of nut butter. 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 Hemp seeds What are your other favorite plant proteins? Lentils Beans (all varieties) Chickpeas Broccoli
Follow Melike via Twitter (@RunningCinnamon) for inspiration and education as a successful vegan athlete! Want to be interviewed for a future article?Meet Gina Cracchiolo, a vegan cyclist from Florida. Gina has led an active lifestyle for many years. Before she became the avid cyclist she now is, Gina was a bodybuilder for 25 years. She is living proof that as an athlete, vegan health not only drives overall performance, but also quality of life. I do not suffer from inflammation as a result of being vegan. I can also think more efficiently.
Explain your nutrition routine. I eat a healthy amount of oatmeal with soy protein, walnuts, ground flax, fruit, cashew milk in which I make into oatmeal cakes. They are so delicious. They give me the energy I need for my ride. Four days a week I ride 10-12 miles each time. My two days off from work is when I ride 30 to 40 miles. What's your primary source of essential fatty acids (EFAs)? Olive oil, flax and walnuts What are you go to choices for complete proteins (including all essential amino acids)? Quinoa Soy Pumpkin Seeds Sunflower Seeds What are your other favorite plant proteins? Lentils Beans (all varieties) Brown Rice Chickpeas Seeds Kale Broccoli
Want to be interviewed for a future article?
The human body needs to stay within safety range in order to function property, so it’s extremely important to plan ahead and layer appropriately when you are out in the elements doing the things you love best in the backcountry.
Peace. Love. Vegan. Patagonia. As a fond Patagonia aficionada and vegan for over 25 years, I proudly own a collection of favorites and wear them well amongst my love of being in the backcountry doing everything from hiking, mountaineering, running, canoeing and biking. Patagonia is so much more than just a quality brand. Earning a reputation for its trailblazing environmental and social practices, Patagonia’s business model actually rejects overt consumerism. Have you heard of the Worn Wear® program? This program celebrates the stories we wear and keeps your gear in action longer to take some of the pressure off the planet. – It’s an exploration of quality — in the things we own and the lives we live. - Patagonia Patagonia’s audience trusts the brand, admires its value, and aspires to live by the same principles. Make everyday a backcountry day with Patagonia I chose the following four pieces to review for a go-to layering system. These include: Super Cell Jacket The Super Cell Jacket has minimalistic, yet diplomatic features and is my go-to nylon waterproof shell because it has excellent pack-ability and super breath-ability. It has a longer cut, which is ideal for guaranteeing coverage, while sized to accommodate a layering system. I’m easily able to wear a base, mid and insulation layer underneath. I’ve been in this shell during pretty much every type of Seattle Area rain – the mountains, rainforests and trails. It never fails me! I love the rock solid hood synch and easy-to-use adjustment as well. Nano Puff® Jacket The Nano Puff® Jacket not only sounds fun but also is fun! It’s an all around winner whether you need it for layering in the mountains or just running around town on the weekends. It’s not only windproof and water-resistant, but is made with highly compressible 60-g PrimaLoft® Gold Insulation making it surprisingly warm and weighing next to nothing. I’ve been caught in the rain with this jacket numerous times and it’s mind-blowing how well it still performs and how quickly it dries. It packs extremely well so when you need to remove a layer, no problem. It’s kinetic!
The Capilene® 2 Lightweight Zip Neck The Capilene® 2 Lightweight Zip Neck helps you stay on pace up a mountain while wicking away moisture and keeping you warm in cool conditions. It’s extremely breathable and the fastest drying performance base layer I’ve ever owned. It’s fitted, so runs slim, but this is because it’s truly a base layer fit. There is also a crew neck model, but I love having the options to increase and adjust ventilation with the zip neck opening. Another smart feature of the Capilene® 2 are the thumb loops! I can’t tell you how much time I’ve saved putting on layers over this piece and the arms stay put. I wear mine canoeing, running, hiking, and mountaineers and even over a t-shirt on cool mornings. A few other pieces that are in my Patagonia stash and I swap out for layering include: R3® Fleece Hoody Nano Puff® Vest (women’s)(men’s) Capilene® 4 Expedition Weight 1/4 Zip Hoody (women’s)(men’s) Capilene® 3 Midweight Bottoms (women’s)(men’s) Capilene® 2 Lightweight Bottoms (women’s)(men’s) Peace. Love. Vegan. Patagonia. I wrote this review for Vegan Outdoor Adventures. You will find the original post here. Checkout Jessica's awesome site and subscribe to get regular updates. Excellent community where you'll find everything to complement your cruetly-free outdoor lifestyle.
Life is a continual flow of learning and teaching, inputs and outputs. Cristobal has launched a series of educational and inspiration videos, helping people understand how easy and exciting it is to transition into a plant-based lifestyle. He offers many tips that are simple to implement. His energy will leave you feeling vibrant and motivated to find your authentic self through a plant-based lifestyle. Follow Cristobal's Video Blog, Plant-Based Jiu-Jitsu via his YouTube Channel and Facebook Fanpage, where you can discuss his episodes and ask questions.
Do you have any influencers or favorite books? Tony Horton of P90x was vegan for a while. He inspired me by turning on the lightbulb in my brain, fueling my curiosity about making the jump. Eventually I found Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life and learned about Brendan Brazier. When I saw that he was a successful triathlete, I told myself I had to give this a shot for Jiu-Jitsu. Some other vegan athletes I'm fond of are UFC's Mac Danzig, Vegan Bodybuilder Robert Cheeke and retired Boxer, Mike Tyson. A couple of books I recommend are Engine 2 Diet and THRIVE: Energy Cookbook. Engine 2 gives you a great perspective on the science as to why a plant based diet has so many health benefits. It also does an excellent job debunking a lot of common myths, such as vegans not getting adequate protein. THRIVE: Energy Cookbook gives you a great list of whole, plant-based foods. It also explains the science behind foods helping reduce inflammation in the body which drastically speeds up recovery, as well as boosting performance. It has great detailed shopping lists as well as detailed simple recipes. Its a must for anyone who wants to eat clean amazing meals! As an athlete, I make it a priority that everything put into my body is going to improve my performance, help with recovery, as well as make me feel amazing. I'd also recommend some movies, including my personal favorites: Forks Over Knives, Vegucated, Food Inc., Supersize Me, and Fat Sick and Nearly Dead. Also, if you still have trouble trying to under the compassion side of being vegan then Earthlings is a must watch... fair warning you will want a tissue box and a loved one close by. What sports, activities, adventures do you do? Do you compete in any of them? My main activity and sport is Brazilian Jiu-Jitsu. It's one of the biggest motivating factors to me being vegan. Without Jiu-Jitsu in my life, I don't think I would have spent so much time and effort looking into nutrition, diets and becoming vegan. Plus, it's such a wonderful martial art in which the lessons gained apply to so many fields of life. I've competed twice so far: The IBJJF World Championship in 2011 and the IBJJF American National Championship in 2014. In addition to Jiu-Jitsu, I enjoy weight training as well as yoga. In order to be successful at Jiu-Jitsu you really have to take care of your body in all aspects. Yoga really helps me recover, stay loose, get flexible, as well as really learn how to properly control my breathing which is VITAL in any sport! I weight train because I feel it's a great supplement in Jiu-Jitsu as well as injury prevention. In weight training, you really want to take your time to focus on proper form and technique. Anyone who has done a martial art knows form, technique, and posture are essential. Weight training really helps with this and the extra strength is always a plus.
How does eating vegan improve your performance? I honestly feel amazing. From having more energy to not feeling so sore and tired, it's been a huge help in my sports performance. I've noticed I can push harder in my workouts, I have more stamina, and I don't tire as quickly. I've noticed that even when a workout starts to get intense, I don't have that feeling of over exertion and wanting to puke. When I'm on the mats, I feel my recovery rate between sparring sessions is much quicker. I feel like a new man ready to go. When I wake up in the morning my joints don't feel stiff or tired, my muscles will have some minor fatigue, and over all I just feel charged up and ready to go for another day of training!
How about bars and smoothies? I'm a person who's on the go and very busy so getting in clean and healthy bars is a must. My top 5 bars are: 1. Organic Food Bar Active Greens and Active Greens Chocolate 2. 22 Days Nutrition Nut Butter Buddha 3. Go Macro Peanut Butter Chocolate Chip 4. Larabar (I love way too many to pick a favorite) 5. Vega One Peanut Butter Chocolate For smoothies, I make a lot of my own at home. I love mixing fresh fruits and veggies with a great protein like Sunwarrior Warrior Blend Vanilla or Garden Of Life Raw Marley Blend Protein. Explain your nutrition routine. (Before, during, after) Pre workout: 1 cup coconut water, banana, coffee (1 tsp coconut oil, 1 tsp maca powder, 2 tsp coconut sugar, 2 tsp raw cacao) Post workout/Breakfast: Green smoothie (1 c coconut water, 1/2 c coconut milk, 1 tsp maca powder, 1 scoop Amazing Grass Raw Superfood Powder,1 tbsp white chia seeds, 1 scoop Sunwarrior Warrior Blend Vanilla, 1/2 c kale, 1 packet acai, 1/2 c blueberries, 1/2 c mango, 1/2 c pineapple, & 2 frozen bananas.) I top it with 1/4 cup Ezekiel Sprouted Grain Cereal OR Natures Path Hempseed Granola, 1 tbsp raw cashews, and 1 tbsp raw goji berries Snack: Larabar & almond butter or sunseed butter sandwich on sprouted grain bread with dates Lunch: Organic Food Bar Active Greens Raw Bar & 22 Days Nutrition Almond Butter Chocolate Chip Bar OR second smoothie similar to breakfast/post workout one. Snack 2: Two small bananas or one large Dinner: This varies on the day, but if I'm not at work I tend to love to make a nice meal. My goto favorite is Amy's Roasted Veggie Pizza with homemade Tofu Ricotta, Tempeh Sausage, and Cauliflower Mash on the side. If it's been a long/busy day I usually do a can of Amy's Vegan Chili with a grain I've prepped for the week (quinoa pasta, forbidden rice, multi- colored quinoa, and brown rice are some of my favorites), some Wildwood Sprouted Baked Tofu (teriyaki is my favorite!) and steamed veggies (usually brussels sprouts or cauliflower). What's your primary source of essential fatty acids (EFAs)? Chia Seeds! I love to keep my diet diverse by using flaxseeds as well as Vegan D3 Spray from Garden Of Life (a blend of pumpkin seed and cranberry seed oil.) What are you go to choices for complete proteins (including all essential amino acids)? Hemp Seeds Quinoa Soy Tempeh Chia Seeds Hemp Protein Powder Sunwarrior Warrior Blend Protein Powder What are your other favorite plant proteins? Lentils Beans (all varieties) Wild Rice Brown Rice Chickpeas Ancient Grains Seeds Kale Broccoli What essential tips do you have for athletes moving to 100% plant-based? Take your time, do some research, and don't be afraid to experiment. Try a lot of different foods, find ones you like, eating clean as a vegan isn't hard or torturous. Thanks to Engine 2 Diet and THRIVE:Energy Cookbook, it's been VERY easy for me to adapt some of my favorites before I was vegan into healthy 100% plant based dishes. Surround yourself with supportive and positive people and ignore people who are going to tell you it's impossible to be a vegan athlete. Read books, go online, find helpful resources (my videos and Kristin's Blog are a great place to start) and most of all find some great restaurants and grocery stores in your area. All of these little things help make the transition so much easier. In as few words as possible, what does being a VEGAN ATHLETE mean to you? Performing at the top of my game, being in peak shape, as well as practicing compassion and eliminating suffering for all living creatures on the planet. What is your motto? Your mantra? Do you have a famous quote? My belief is one that a wise man once spoke many, MANY years ago: “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” It's what my success and I feel all success boils down to. Staying humble, working hard, and creating positive habits that stick with you for the rest of your life. Want to be interviewed for a future article?"Real, whole plant-based eating nourishes my body, running nourishes my soul!" - Carrie Weldy Carrie Weldy is a vegan competitive distance runner from Phoenix, AZ who runs on team Sonoran Distance Project. Outside of her love of running, she also enjoys cycling, hiking and yoga. Carrie is a Certified Holistic Health Coach and vegan recipe developer, where she is always coming up with fun and creative plant-based meals! Checkout Carrie's website, Nourished Body and Soul, where she demonstrates how compassionate living can go hand in hand with being healthy and active. You can follow her on Twitter as well.
What are you go to choices for complete proteins (including all essential amino acids)? Hemp Seeds Quinoa Buckwheat Chia Seeds What are your other favorite plant proteins? Lentils Beans (all varieties) Wild Rice Brown Rice Chickpeas Swiss Chard Ancient Grains Seeds Kale Broccoli What essential tips do you have for athletes moving to 100% plant-based? Focus on ALL the great foods you CAN eat. Be patient, it may take some time to adjust. Don't worry what others think of you! In as few words as possible, what does being a VEGAN ATHLETE mean to you? I don't define myself by the way I eat but I have definitely found what makes me thrive & go after my running goals! What is your motto? Your mantra? Do you have a famous quote? Count nutrients not calories. It's about the journey and I just LOVE TO RUN! Want to be interviewed for a future article?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. |
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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