Eat like an Iron Man!

Ever wonder how an elite amateur triathlete fuels up for the Iron Man Triathlon, arguably one of the most grueling endurance events on the planet?

Rich Roll, vegan triathlete extraordinaire, posted his typical daily food intake on his blog, so I opted to include it here. I've been talking for months about getting a Vita Mix and now I think it's finally time to invest. They're pricey but it's clear that juicing tons of fresh organic vegetables - thereby rendering the full bioavailability of all of the foods - is a key strategy that keeps Rich Roll rolling.

I'll post some Vita Mix recipes of my own once I get a machine and take it for a test spin! Meantime, here's Rich Roll on how to eat like a triathlon:

BREAKFAST:

I usually have some variation or combination of the below ingredients in a Vita-Mix blended drink, which I vary day to day. All produce is organic.

Carrot, beet, kale, spinach, orange, apple, blueberry, banana, lemon, avocado, coconut oil, coconut milk, flax seed, chia seed, macca, VEGA EFA Oil, VEGA Whole Food Optimizer, blueberries.

Gluten free toast with peanut or almond butterGluten free cereal (corn flakes or corn or rice based cereals); Almond milk or coconut milk; Hemp protein powder; Coconut water.

SNACK:

Organic energy bars, Almonds, Raisins, Kombucha, Gluten free crackers, blueberries, walnuts, coconut water, kale chips (baked until crunchy with small amount of olive oil and sea salt).

LUNCH:

Brown rice & beans (green, black or kidney), Veggie Burritos (preferably with a gluten free tortilla, but this can be a tall order); various veggie broth based soups, Veggie Sushi, Salads of all kinds (just no dairy based dressing); I use Bragg’s AminosAvocados, Juice (carrot / beet / kale / wheatgrass / orange / berry) – preferably organic, Kombucha.

DINNER:

Rice, Beans (all types of green, red & black),Lentils (black & red), big salads with assortment of veggies, Vegan nachos (see Real Food Daily Cookbook — cashew cheese), Veggie Burgers (prefer homemade but if store bought, I make sure gluten free — most of them are not — its the gluten that makes them stick together), Gluten free pasta (with tomato or vegan pesto sauce), Veggie chili, Soups (non-dairy), Cauliflower (with cashew cheese), Greens of all kinds — broccoli, spinach, green beans, brussel sprouts, etc. The more the better. Organic greens are always the focus.

More juicing!Potatos — salad, baked, broiled; potato salad made with vegenaise & sea saltWater — lots of water!

CONDIMENTS:

Bragg’s Aminos

Vegan Ceaser dressing

Sea saltOlive oil

Coconut oil

Flax seed oil

Mustards

Veganaise

Peanut / almond butter

Jellies

Earth’s Balance buttery spread

Washington Post tackles the "Meat of the Problem"

Great editorial in the Washington Post examining the environmental consequences of the first world's addiction to meat.

The conclusion? Eating meat is a huge (huge) contributor to global warming. The story cites research from the United Nations showing that livestock accounts for 18 percent of the world's carbon emissions.

And I nearly fell off my chair upon seeing the "V" word appear. The piece cites a study from the University of Chicago estimating that switching to a vegan diet would have a bigger impact than trading in a gas guzzler for a Prius. WooHoo! (says the driver of a Prius who happens to be a vegan).

While I'm always glad to see this kind of thoughtful analysis - backed up with research and statistics from reputable, bipartisan bodies such as The UN - I'm even happier to see it appear in mainstream, widely read press. Even a year ago you wouldn't see this kind of editorial outside of the leftiest media (e.g., The Huffington Post).

Could it be we're finally drawing the line between the destruction of the environment and our diet? Here's hoping!

Food, Inc. has left me very, very angry!

I finally got off my duff to go see Food, Inc. at the fantastic Landmark Cinema in Cambridge.

Man, am I PISSED!

I read constantly about the evil that is agribusiness but this film crystalizes a number of issues that no one book, article or research paper can. Through exploitation of workers and human health - to unspeakable abuse of animals and complete disregard for the environment - agribusiness rules our lives and controls our government. And who pays the price? Farmers. Animals. The environment. And us.

The behavior of several "Big Ag" companies - most notably Monsanto - is featured in the film and it will leave your jaw dropping.

Not surprisingly these companies declined to be interviewed for the movie, and but for the brave action of one Smithfield-contracted farmer, the camera crews would not have been led inside a chicken-rearing shed, filled with thousands of disease-ridden, genetically modified chickens (her contract with Smithfield was not renewed after she refused to switch to windowless sheds).

We must take down big agriculture for the benefit of farmers, animals and ourselves. What can we do? We can vote with our DOLLARS. My pledge is to forever ban from my home all genetically modified and processed foods that contain high fructose corn syrup. With no end in sight for government subsidies of corn - which Big Ag needs in order to survive - we must take our health and the well-being of our planet in our own hands. It's the only way to stop these hateful companies.

The film also reaffirms that veganism is the most compassionate and ethical choice one can make and motivates me to do more in the fight to return to a sustainable food future.

What can you do to fight back? The first step is to have a command of the macro issues driving agribusiness in the U.S. I highly recommend these two books, both of which have taught me so much about how our food system works and why it's essential that we find more sustainable alternatives before it's too late:

• The Omnivore's Dilemma, by Michael Pollan
  
• Diet for a New American, by John Robbins

Rich Roll: inspirational vegan athlete

I just read this profile of vegan triathlete (and "normal" working husband and father) Rich Roll and feel it perfectly showcases the benefits associated with rockin' the vegan lifestyle.

Two years ago at age 40 Rich took stock of his life and pronounced himself unhappy with the middle-age weight gain that'd crept up and, with it, very low energy levels.  So he carved out a specific plan of attack to get his life and his health back on track - and he spells it all out in the article.

After a two week veggie/fruit cleanse - and a weaning off of caffeine - Rich went vegan and never looked back.  This led to a dramatic weight loss and a huge spike in energy levels.  Rich used this energy to transform himself into an accomplished (and hugely buff!) vegan athlete. And he hasn't had a cold in two years!

As someone who's passionate - really, really passionate - about sport and about pushing boundaries and asking the most of oneself - I just can't think of a more inspirational athlete. And the fact that he's accomplished this on a vegan diet makes this story the perfect antidote to false claims that vegans are "soft," "weak," or unable to post big-time athletic performances.

Rock on, Rich!

Provincetown MUST do's...

This is the second year I've gotten a share in Provincetown, Mass. with friends and every time I visit I'm struck by how beautiful it is.  The town, the dunes, the harbor and beaches.. Provincetown has got it all. 

While my absolute favorite thing to do is hang with pals - many of whom I see frequently and some I see only on occasion - there's also a ton to do whether you're hyper-active (like me!) or uber-sedentary.  The connection to nature in P-town is unbelievable and it's one of the things I enjoy most about my visits.

Here's a quick list of must-do's (well, at least they're must-do's for moi...):

• Kayaking to Long Point.  This ranks way up there on my list of the exceptional P-town experiences.  Kayaking out to Long Point - a narrow peninsula at the very edge of P-town harbor - takes about 45 minutes.  And while you'll move much faster if you're fit, anyone can enjoy this because it's not terribly strenuous; and the views of the town and the Long Point light house are not to be missed.  I like to cut right through the yachts and sailboats anchored off-shore as many of them are beautiful and so large that they're best appreciated up close.  Be sure to pack a lunch, plenty of sunscreen and a beach towel because lying on the sand at Long Point feels so good after making the trip.  Visit Venture Athletics Kayak Kayak Shop on Commercial Street to rent a kayak for $25.  As you paddle out and encounter various wildlife - from birds of all kinds to harbor seals and turtles - you'll know it was $25 well spent!

• Walking down Commercial Street.  As the primary commercial "drag" in town, Commercial Street buzzes with activity day and night.  At high season - from late June through Labor Day - thousands of pedestrians swarm up and down Commercial Street everyday to shop, browse the galleries, people-watch and eat.  Expect to see plenty of strapping, shirtless guys, circuit boys, boys that look like girls, girls that look like boys... You get the idea  You'll also compete for street-space with dogs of every size and breed, fancy new cars, old cars, mopeds and bicycles.  In short, it's very busy and very fabulous). I love to get up early, grab a large iced soy latte at Joe's Coffee and Espresso Bar and stroll until my heart's content.  Click here for a great directory of P-town businesses, many of which are located on Commercial Street.  My favorite haunts:

Caribbean Corner Cafe (amazing vegan options!)

Marine Specialties (a warehouse army/navy store with the coolest/cheapest stuff)

Tim's Used Bookstore (perfect for beach reads plus some vintage first editions!)

Shui Spa at Crowne Point (okay, I've never been, but I really want to!)

• Climbing the Pilgrim Monument.  The Pilgrim Monument was founded in 1892 as the Cape Cod Pilgrim Memorial Association and the giant granite monument commemorates the Mayflower Pilgrim's first landing in the New World in Provincetown in 1620.  They stayed for about five weeks exploring the tip of Cape Cod and then famously (allegedly?) decamped, as the legend goes, in Plymouth.  Climbing the 116 steps of the narrow 252-foot monument takes about ten minutes at a leisurely pace and affords truly striking views of the town, the harbor and ocean.  My friend Jer and I used to climb up on Sundays because it was free.  But alas, as nothing is free anymore, you've gotta pony up some cash (it's just a few bucks but I couldn't find the exact price on the Web site).

• Yoga!  Yes, as everyone knows, I'm a yoga freak.  I practice nearly every morning and nothing gets me going like a brisk Vinyasa flow.  It's a very important part of my life and I treasure that quiet time in the morning before my day begins.  P-town offers a wealth of yoga options for both experienced and novice yogis.  While most of the time I practice on the floor of our rented hovel (the house has a certain charm that we love but, alas, it's more than a little Dickensian...) I sometimes take classes at Mussel Beach Fitness Club. This past Saturday my friend Ron joined me for a vigorous and very challenging class with Iyengar superstar Greg Anton at the Provincetown Community Center.  With several other studios located throughout P-town and Truro, there are a number of options available.  I find that an hour of yoga leaves me refreshed, open and ready for anything the day might bring.  And that's a great mindset to be in when staying in such a beautiful place. 

• Biking through the dunes.  P-town boasts miles and miles of paved bike trails that twist through the town, the dunes and protected marshes and coastline.  Biking these trails is an excellent way to see all of P-town's natural beauty and character. Check out P-town Bikes if you need to rent a bike for the day.  Bring plenty of sunscreen and water as it gets VERY hot (seriously - it's desert-like), but the experience is not to be missed.

• The Beaches.  I've saved the best for last.  I absolutely love laying on the beach - under my umbrella and slathered in SPF-35 of course!  Racepoint and Herring Cove beaches are both beautiful and if you're staying the weekend I'd suggest spending a day at each.  While the water is famously cold, by July/August it's absolutely swimmable (albeit brisk) and given how how it gets even the biggest cold-water-phobes will want to take a dip. Parking can be a pain so do like the locals and bike or walk instead!

Daryl Hannah on her recent arrest for protesting mountain top removal

Ah Daryl, how I love thee. The green goddess wrote about her recent arrest in Coal River, West Virginia, for protesting the hugely destructive mountain top removal mining process. Together with scientists, activists and citizens of the town, Daryl staged a peaceful, sit-in protest by blocking access to mining operations. This led to her arrest.

Her arrest, however, has shown a spotlight on issues surrounding mountain top removal.

Among the startling facts she overviews about the devestation associated with MTP:

* The practice has already destroyed 2,000,000 acres in the Appalachian mountains
* Coal companies have blown up over 500 mountain tops to access coal - dumping the refuse into valleys below, killing over 3000 miles of headwater streams

Not surprisingly, the impact of this destruction is hugely damaging to human health. According to West Virginia University's Institute for Health Policy Research, coal county residents are more likely to suffer from chronic heart, lung and kidney diseases, cancers and generally suffer from excess numbers of premature death. There's a high cancer risk for up to 1 out of every 50 Americans living near the more than 100 billion gallons of toxic sludge in the clay-lined and unlined (the majority unlined) coal ash landfills and slurry ponds, such as the TVA Kingston ash sludge landfill that collapsed into the Emory River in December.

Overall it's a pretty depressing story. But Daryl ends on a high note. Or a breezy note, as the case may be:

According to a study of the long-term benefits of infinite Wind Power versus finite coal MTR in Coal River Mountain, excellent potential for efficiency, productivity and economic benefit already exist in the region. Though it doesn't have short-term financial returns, wind promises to provide clean, inexpensive energy and offers scores of safe jobs for the long term. Why wind? Well, these figures from the American Wind Energy Association speak for themselves:

* Wind industry jobs jumped to 85,000 in 2008, a 70% increase from the previous year
* Renewable energy will continue to grow exponentially, whereas mining jobs have decreased or remained relatively stagnant at "81,000 workers"

By repowering America in a healthy, sustainable way we can continue to lead the world in technology innovation, create hundreds of thousands of high-paying, high-tech jobs AND work toward saving the environment. It's a win, win, win solution!

ADA says veganism is a-okay!

Rockin' news for both veggie activists and those of us that just don't want to hear unwarranted (and untrue) criticism of a vegan diet.

The American Dietetic Association is set to release its updated findings on vegetarian diets. The paper is written by experts and peer-reviewed so it's (in my mind) a definitive source for info on the health benefits of vegan diets.

Here's the most important thing to take away from the report:

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes.

So there you have it!