Category Archives: vegan

Day in the Life 6; Cyclocross Racer Catherine Johnson

The main goal of our Day in the Life series is to show the world that vegan athletes exist and thrive on their diet and lifestyle. But as we make more episodes a second goal is developing: what crazy situations can we can put Matt in?! Today we spend the day cyclocross training in the snow and cold with bad-ass cyclist Cat Johnson in Boulder, Colorado.

 

How great is Cat?? I love her comment, ‘I went vegan for the cause!’ Veganism and bike racing: There are many ways to do it and you have to look around and see what fits your personality. Don’t rely on any one way to do either. Cyclocross is the most inclusive form of competitive cycling and in my opinion the most fun!

Here are Cat’s tips and some links to get you started

 

-No one in cyclocross cares how well you are doing as long as you are having fun. Like when she says, ‘No one cares if you are last’ and there I am, in last place in our training ride!

-There are beginner categories that are truly are beginner and inclusive.

-The courses are loops which makes it very spectator friendly. Bring your friends and fam to cheer you on!

-It’s a mix of skills- speed, bike handling, running, jumping- and this evens out the field.

-You can use almost any type of bike that can run fat tires. And many races rent cyclocross bikes!

-There are single-speed categories and even Single Speed World Championships!

-Some resources: Cycling Dirt Cyclocross Magazine, the super fun SoCal Prestige Series in Southern California, and a Beginner’s Guide to Cyclocross on Active.com.

-Like Cat says about veganism, you can look to different people for different motivation and figure out which type of riding is best for you.

 

Cat’s Recovery Smoothie

Your post-workout meal should be easily digestible, high in carbohydrate with some protein and be consumed shortly after your workout. This not only replaces the glycogen you expended, but helps to increase your glycogen storage- giving you more energy for your next workout. And even though protein builds strong muscles, those muscles are fueled by carbohydrate.

1.5 cups non-dairy milk like almond, rice or hemp (Hemp milk is higher in protein than other non-dairy, non-soy milk)

1/2 cup of frozen blueberries

1/2 cup frozen peaches

1 scoop Vega Performance Protein powder

1 T Antioxidant Oil Blend

What’s great about smoothies is how flexible they are! Remember our meal-replacing, peanut butter and banana smoothie with Brian from episode one? Cat’s smoothie is similar in that you can easily adjust the calorie ratios. The protein content can be adjusted by switching non-dairy milks and how much protein powder you add, or don’t add! For example I use a higher protein milk and don’t use protein powders. And for Omega-3 I use straight flax oil.

Cat would like to thank her coach Colby Pearce, who took us out on the training ride, her current sponsor Panache Cyclewear and her previous sponsors The Service Course and World Bicycle Relief.  And thank you Cat for spending your day with us!

What’s your favorite recovery meal or smoothie? And if you have any cyclocross resources that I didn’t mention please leave them in the comments!

 

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Filed under Day in the Life, off-road, recipe, vegan

Day in the Life 5; Ultrarunner Donovan Jenkins Attempts a 100-mile Run

First off, a big thank you to those who supported our successful Kickstarter. Because of you we are able to continue making these Day in the Life episodes with vegan athletes!

The Javalina Jundred course is 6 15-mile laps run 'washing machine style': each lap in the opposite direction. The 7th lap is a modified 10-mile loop.

Are you ready for this? You’ve had a preview of today’s episode because I posted about my experience filming with Donovan as soon as we got back from the Javalina Jundred. I mean, can you imagine running 100 miles? ONE HUNDRED MILES ON FOOT! And while 100% vegan. Donovan’s story is a truly remarkable one and it is a pleasure to share this with you. Enjoy!

How stoked are you right now? Don’t you want to turn off your computer and run to the farthest place you can imagine? Donovan really came through on this and I can’t thank him enough for the stokedtivity that he’s giving the world. Wow, just wow. If you truly are ready to take the next steps toward running an ultra, see his personal tips below.

Donovan’s tips on running your first ultra

Make it public—Enlist friends to run with you and tell people about it. When others know what you are doing it can give you a little extra motivation to get out the door and train on those tough days.

Follow a plan—Pick a training schedule appropriate for your race distance/terrain and stick to it as much as possible. Being consistent and gradually building up to your goal are essential for staying injury-free and having a successful race.

Keep records—You can’t follow a training schedule without paying attention to the numbers. Keeping records provides you with valuable information that can help you maximize the efficiency of your training and avoid over-training injuries.

But be flexible and keep it fun—Don’t be too obsessed with those numbers. Listen to your body, take time off, and cross-train as needed. Don’t let the numbers ruin your race or your life.

Spend extra time on your feet—In addition to the training miles and racing, one of the best ways to prepare your legs for a race that can take 24 hours is to spend extra time on your feet every day. If you walk/run a couple miles to and from work, spend all day on your feet, walk to the store, etc., you can easily spend 10-12 hours on your feet a day. Every little bit helps!

Race!—The best way to train for a race is to run shorter races. The more you race the better you will be able to pace and run your own race and know how hard you can push yourself. You also gain valuable and often overlooked knowledge about when to stop and what to eat at aid stations, how much water you need, what you should put in your drop bag, what clothes to wear, etc. There are fewer unknowns as you gain experience. Shorter races are great; learn from them and consider them hard training runs.

Eat the right foods—Reduce high fiber foods for a few days leading up to the race and during the race. Too much fiber may upset your stomach and cause extra bathroom breaks during the run. Also, for a more constant and steady energy source, stay away from the candy and refined sugar. I have better luck and bonk less often when I stick with fruits, potatoes and other real foods, like burritos.

Slow down—Most new runners run their easy runs too fast. Weekly long runs are for conditioning your legs to run long and if you push the pace it’s essentially racing, which is counterproductive if you don’t have the time to properly recover. If you are doing speed work and faster, shorter runs you will be better off keeping your long training runs slower than you feel like you need. Save the long, hard runs for races.

Run your own race—Don’t get carried away trying to keep up with a competitor. The person you are chasing up that hill may be running their first ultra and not know how to pace themselves, or it may be Scott Jurek! Whichever the case, if you stick to your plan and run within your abilities your race will come together as it should. My worst races have been those where I ran too fast at the beginning trying to keep up with someone when I shouldn’t have. If I had slowed down and let them go, there’s a good chance I would have caught them and passed them later in the race. Don’t let those around you determine your actions. It’s your race, run it as you have prepared to run it!

You may be asking, ‘where’s Donovan’s recipe?’ I requested one and what I gathered from his response is that his daily life is a lot like a 100-mile race: he snacks on fruit, nuts, coffee and burritos all day long. He did send me this photo of his work locker:

donovanslocker.jpg

Maybe if we pester him enough we can get an actual recipe-leave your requests in the comments! You can also harass him on twitter: @Donorun

Lastly, a huge thank you to Donovan for spending the day weekend with us, Aravaipa Running Race Director Jamil Coury (who is also vegan!) for letting us film, all the runners on the course and again our Kickstarter donors who made this possible. See you next time!

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Filed under Day in the Life, off-road, race, run, vegan

Inside a Registered Dietitian’s Shopping Bag

“But what do YOU buy?’

A question I often hear. And a difficult one to answer! Like most people, I go through phases with what I feel like cooking and eating and that affects my shopping. While I eat strictly vegan, I am not as strict with local and organic, but I often will pay a little extra for these. I balance it by saving money by soaking and cooking my own beans and preparing as many foods as possible from scratch. I’m not as awesomely cheap at my good friend Steevo who survives as an elite road racer on mostly oats and peanut butter and makes his own bagels, but I am frugal. AND I eat great, healthy food. For the first time in my life I’m walking distance from a member-owned organic vegetarian co-op  and it’s expanding my usual food purchasing.  Here’s my recent score:

 

Now this is not all I eat, as it doesn’t include staples like peanut butter, rice, tortillas nor as many vegetables as I eat, but I wanted to share what $42 can get you at an organic co-op:

1.5 pounds garbanzo beans
1.5 pounds lentils
5.5 pounds bananas
2 pounds purple potatoes
0.75 pounds broccoli
0.2 pounds garlic
2 pounds tofu
1/2 gallon soymilk
5 pounds russet potatoes
2.5 pounds pink lady apples
1 pound zucchini
3 pounds canned tomatoes
8 ounces vegan ravioli (It was on sale!)

And fortunately over 25 pounds of food fits inside my messenger bag:

 

Combined with my staples, this is many days worth of food, without that much labor (the garbanzo beans are cooking while I write this- multitasking!). What does your shopping cart or messenger bag look like? And have you seen these articles from the past few days?

-Jonathan Safran Foer: environmentalists who eat meat have a blind-spot

-Cook County (Chicago) Health Department: become a vegetarian!

-FBI tracking videotapers as terrorists?

-Should you go vegan to get skinny? by Ginny Messina, RD, MPH

I’m also working on a post about New Year’s Resolutions, should be up before the end of the week. Oh yeah, happy new year!

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Filed under markets, read, vegan

Vegan in Ocean Beach, San Diego: The Best Breakfast AND the Best Mexican Food?

[Note: I started this post on Tuesday before Bil Keane died. Rest in Peace.]

When I 14 I was paperboy, which I loved, despite being up by 530am every morning. The positives- riding my bike and getting paid, getting paid (!), outweighed the negatives- always having to be around and always having to be up super early. It gave me an odd amount of time every morning before school which I used to read the paper, mostly the comics. Like everyone, Calvin and Hobbes and the Farside were my favorite (Have you seen the zine that organizes Calvin & Hobbes by political commentary PDF!?). Though I did read all of them including the Family Circus, which I never thought of as particularly funny or creative.  But it did leave me with something else. Occasionally the author would show the path that Billy (is it Billy?) had been on all day with dashed lines all over the neighborhood. I’ve always though about what my line looks like each day. And apparently I’m not the only one who thinks about this- The French sociologist Paul-Henry Chombart de Lauwe asked a grad student to keep track of her movements in Paris to see if people really take advantage of large cities.

But when I’m in Ocean Beach San Diego, I don’t need dashed lines or a sociological study to know what my route looks like.  I love this neighborhood: some of the best vegan food in the world is here. There, I said it. And here’s why:

The Ocean Beach People’s Organic Food Market

The Ocean Beach People’s Organic Food Market is an all-vegetarian, member-owned cooperative that has been in this neighborhood since 1972. I love co-ops and always try and visit new ones when I’m traveling. But none have had what People’s has: A bangin  breakfast. Possibly the best vegan breakfast I have ever eaten outside of my own kitchen. Restaurant breakfasts are the Achilles Heal of veganism. Options are rare and when they exist it’s often meh tofu scramble. Not here.

SO GOOD!

The potatoes are real breakfast potatoes! Cut into bite size pieces and cooked until crispy with just the right amount of salt. The tofu scramble is good as are the tempeh sausages, but what wins the award is the vegan biscuits and gravy. VEGAN BISCUITS AND GRAVY FOR BREAKFAST! The biscuits are that perfect texture where they are flaky, yet filling. And the gravy is tasty and creamy yet not overly decadent for a breakfast meal. The best part? You can get a full plate and a cup of coffee for under $8. And the organic coffee is excellent! It’s a meal that I dream about. Famous vegan blogger Quarry Girl discovered People’s breakfast and also gave it rave reviews. Yes, it is worth a trip to San Diego.

Liticker’s Tacos

Last Spring, when I rode LA to San Diego for the Mt Laguna Cycling Classic I txt’d my friend Stu to let him know we were close and super hungry. He responded that they were going to get burritos from the liquor store. What? And that was my introduction to Liticker’s Tacos. Sorry Quarry Girl, I agree with you about People’s breakfast, but the best vegan Mexican food in San Diego is not at Pokez, but in a liquor store on Voltaire St.

Tijuana-style Taco

Seitan Burrito

Have you ever ridden past a taco truck and thought, ‘why can’t vegan food like that exist?’ Now it does! The cooks at Liticker’s work magic with seitan, tempeh and tofu from TJ style tacos to California burritos with french fries. And everything I have ever eaten there is better than anything in Los Angeles or San Francisco. The seitan must be marinated and then grilled to perfection. It’s slightly salty, the way it should be and full of flavor. Even the tempeh has a flavor that I’ve never experienced. My non-vegan friend Mark said it best, ‘Finally it’s real Mexican food made vegan.’

XhabaneroX

Stephanie’s Bakery

My dashed line in Ocean Beach is often between the two above places, but on weekends I try and stop in at Stephanie’s Vegan Bakery, also on Voltaire.  I’ve written about Stephanie’s previously. What a street!  Does it really rival the Vegetarian Paradise 2-Bagels on the Square-Red Bamboo situation in Manhattan? Maybe so.

Some Stephanie's Bakery treats

Rancho’s Mexican and Vegetarian Cuisine

Around the corner from Voltaire is Rancho’s which has a hugely expanded vegan menu: tamales, quesadillas, mole, and a number of burrito fillings including carne asada. Vegan carne asada! This makes Pokez the third best place for vegan Mexican in San Diego. The carne asada burrito comes with meat, daiya, guacamole and salsa. I add rice and beans mostly just to keep the grease from running down my hand and onto my arm and to remind me that I am indeed eating a vegan burrito.  They also have a location in North Park on 30th St at University. I can’t seem to find my photos from Rancho’s so instead here are two spooning dogs I get to hang out with when I’m in Ocean Beach.

Bear and Reba, possibly the two sweetest living beings I know.

Want a ridiculous day of eating that no nutrition professional should ever recommend? Here it is:

Breakfast at People’s Co-op
Lunch at Liticker’s
Snack at Stephanie’s
Dinner at Rancho’s
Dessert back at the Co-op

The Co-op also has a vegan bakery. What a world.

Just don’t eat like this every day and then go and tell people an RD told you to do so…

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Filed under city, vegan

Food Day and Occupy Wall Street

Today is Food Day and I would like to use this opportunity to link food issues and Occupy Wall Street. Many people are already doing this, as this poster and the following links from Marion Nestle’s site, Food Politics, shows.

Mother Jones: Foodies, Get Thee to Occupy Wall Street (<-If you only read one article read this one!!)

The Slow Food USA blog: Occupy Wall Street: What’s Food Got to do with it?

Civil Eats: Why the Food Movement Should Occupy Wall Street

These articles do a great job of discussing the global economy and how it affects our food choices, but you may already know this.  If you have ever worked all day and are too tired to make food or are out late and the only thing open is fast food- you probably know this intuitively. We work more and have more technology than ever yet less time to spend learning about nutrition and cooking food. Why? I think for the same reasons that Wall Street is being occupied. We work to create wealth, yet don’t benefit as much as we should. The wealth we create travels upward to those who already have more than us.  Want some proof? Business Insider compiled a fantastic set of graphs: What Wall Street Protesters Are So Angry About.

In addition to Will Potter giving us 5 Reasons Why Environmentalists and Animal Activists Should Occupy Wall Street, the Declaration of the Occupation says:

# They [Corporations] have profited off of the torture, confinement, and cruel treatment of countless animals, and actively hide these practices.

How cool is that? And at OccupyLA there is even an affinity group called Occupiers for Animals.

Why are we protesting and what does it mean? I think Chris Hedges (Pultizer Prize winning war correspondent!) says it best in this video. Someone of his caliber, who has seen wars and uprisings all over the world in the previous three decades, getting this emotional over Occupy really captures its importance. Brought tears to my eyes.

And from today’s Democracy Now! with Michael Moore and Cornell West:

OCCUPY LONDON PROTESTER: There is a political vacuum in the country at the moment. It doesn’t matter who you vote for, doesn’t matter what party gets in. The essential decisions are made, and what’s decided really is the same, no matter if it’s Labour or left, right, middle. You know, it’s all just middle now. So when there is no real choice there, because everything is the same, the people, I believe, feel like their voice has been taken away. And when you’re in a situation where your voice has been taken away, you have to make your voice.

Or is it now Class War as Frank Rich says in this 5-page New York Times article?

This is a lot to think about and sometimes it’s hard to grasp the importance of the current situation. But a movement is here, if we want it. All of us can help in some way. Education is a part of the equation (pass these resources on to your skeptical friend!), but action is most important. Like my first post about Occupy Wall Street said, let’s stop working toward temporary solutions and cut to the root of the matter.

“If you don’t let us dream, we won’t let you sleep”

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Filed under political, vegan

Fall is here, can you believe it?

I cannot!

First off, in case you didn’t see it on @TrueLoveHealth or in my last update, our Kickstarter for Day in the Life got fully funded! Eighty-five wonderful people kicked down money to the tune of $3,880 ($3546,58 after fees).  Check the update for the details and thank you to everyone who helped! More on our project coming soon…

Also, the Furnace Creek 508 came and went and I was not a participant for the first time in 4 years. Last year’s race wrecked me and I needed a break from ultra-cycling so I went out as an official. Chris also gave me access to @AdventureCORPS, which I used mostly responsibly. Was a pleasure to be out there watching all of those amazing cyclists make their way through the 508-mile route. Rookie solo fixed gear entrant and friend Shaun Stegosaurus Arora has a fantastic recap that gives a great perspective of the race adventure.

I'm rocking staff weight, not race weight.

Last month was the American Dietetic Association conference, FNCE, in San Diego. I am the Chair of the Vegetarian Nutrition Dietary Practice Group and a lot of my ‘free’ time is spent working with other amazing vegetarian/vegan Registered Dietitians. This year I was in charge of our Member Reception and we took a big risk and held it off-site from the conference at a bar. Would anyone show up? Well, we secured a sponsor and lured RD’s there with free drinks and vegan food from the absolutely delightful Ocean Beach People’s Co-op, and it worked! Over 100 dietitians came, ate, drank and learned about what we do for vegetarian nutrition. Next year the conference is in Philadelphia and our Practice Group will be celebrating our 20-year anniversary. If you are an RD or Dietetics student you should be there!

And last week I had the honor of speaking at Loma Linda University, where I did my masters degree, about vegan nutrition. I love working with students; they are so engaged and hungry for knowledge. And even at a school that actively promotes vegetarianism, there is a lot to discuss. My presentation has changed over the years from the tenets of vegan nutrition to more along the lines of ‘look at all the awesome stuff I get to do as a vegan dietitian!’ I’m not interested in just convincing students that you can get enough zinc or whatever from plants, but that veganism is not about restriction, but new, bigger opportunities. And also, that is about the animals! Sometimes people forget this and I never want to fail at reminding people that this is why veganism is so important.

This Fall I am not teaching college and have more time than usual. It’s both a treat and a curse! Expect more posts and stories here. I’m also looking for more speaking opportunities at schools and other places. If you have ideas please get in touch. My current locale is Southern California, but I do travel. A lot. Ha!

Also:

-I’m working on an article about iron for vegans for No Meat Athlete, keep your eye out for that.

-I have an Instagram account now and I love sharing photos, so if you’d like to see more of what I shoot (mostly dogs, right now!), find me there. I’ve made a very special handle: MattRuscigno.

-I post to twitter with regularity and don’t forget my facebook page where I share nutrition articles and other fun stuff.

-My good friend and spectacular chef Joshua Plogue is in Southern California for the fall and is looking for cooking opportunities. He does unbelievable themed dinner parties that, with no exaggeration, I can say is the best food I have ever eaten. Hit him up and plan something awesome!

What is everyone else up to? Based on my facebook feed it seems cyclocross and cooking root vegetables, mostly.

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Please Support the Day in the Life of Vegan Athletes Kickstarter! [sticky post til Oct 8th!]

I just wrapped up four days of meetings and events at the American Dietetic Association annual meeting in San Diego and now I am especially motivated to make our Day in the Life with Vegan Athletes video project a success by reaching the funding goal on our Kickstarter page. Most people still believe you have to eat meat to be a successful athlete, help us show otherwise! Can you take a moment and donate, ‘like’ or promote our page? We are within $1200 and everything helps. Remember, if we don’t reach $3400, we don’t get any funding!

I hate asking for money. That’s why I never do any of those charity rides. But we are very close. I don’t get any of this money, it only goes to our costs for travel, food and equipment! Please check out our Kickstarter page and do what you can!! Here are other ways you can help:

-Follow the @TrueLoveHealth twitter and re-tweet about the project and our kickstarter (click here to put the info straight into your twitter). Also, here’s the short link: http://kck.st/n5xWrS

-Promote the Day in the Life videos!

Day in the Life: Vegan Endurance Athlete Brian Davidson, part 1

In this initial episode we go on a run with all-around super athlete Brian Davidson and then make a cashew chicken salad.

Day in the Life: Vegan Endurance Athlete Brian Davidson, part 2, Death Valley Double Century

In part 2 with Brian we head to Death Valley where he wins a 200-mile bike race!

Day in the Life: Professional Cyclist Cara Gillis, part 1

Cara Gillis is a P-R-O cyclist and a fantastic vegan advocate. In this episode we see what’s she up to at the Hollywood Farmers Market and cook up some Awesome Sauce.

Day in the Life: Professional Cyclist Cara Gillis, part 2, Intervals

Ever try to do hill intervals with a pro cyclist? Watch me try and fail miserably.

 

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Day in the Life on Kickstarter!

After much work, I am so incredibly excited about the launch of a Kickstarter Fundraiser for our Day in the Life series! I always hate asking for money. I’m too punk and too DIY. That’s one of the reasons I never do any of those charity rides. But this project has gotten bigger than we can afford out of our pockets. It’s a nice problem to have. We’ve set up a bunch of great rewards for people who have the means to donate like a one-of-a-kind print, a True Love Health t-shirt, copies of Appetite for Reduction signed by both Isa and I, a dvd, personal consultations…check out the Day in the Life Kickstarter page for all the info! Also note that I don’t get any of the actual money- 100% of it goes to production costs. We’ve some pretty outstanding athletes in mind for the next few episodes. Help us get to them!

I know not everyone can donate money, but you can help out by promoting our page through whatever channels you have at your disposal. Twitter and Facebook are obvious, but what about email-lists and people you work with? Also consider the ShareThis links below this post. Everything helps and I’m super appreciative of the positive feedback we’ve already received. Thank you!

And for fun here’s a music video I did BMX stunt work for in NYC  way back in 1998 (I’m one of the three guys doing the tricks- while wearing suits!).  If you look closely you can see the three of us BMX kids dancing awkwardly at the party on the boat. So fun!


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Day in the Life 4; Professional Cyclist Cara Gillis, Part Two: Intervals

Last week, in part of one of our episode with pro cyclist Cara Gillis we learned about her background in veganism, philosophy and pro cycling. Today, we ride! And boy do we ride. One thing that immediately impresses you about Cara is her diligence in following a training plan and her intelligent use of intervals. It has shown me the importance of having a good plan and following it closely.
In Part 2 we head to Mt Washington, a famed climb in Northeast Los Angeles as I try to keep up with Cara on 1-minute intervals. One minute, that’s all, but it’s easier said than done!  We also speak with her coach Jeff Lawler about the importance of intervals and the most common mistake new cyclists make.
Enjoy!

How amazing is Cara? I’m almost embarrassed at how quickly she dropped me. Almost. But not, because she is such a bad-ass.  Though I now know that I need to start doing better intervals! To recap Jeff, here are some tips to smartly introduce intervals.

Smart Intervals

-Hold the same pace for the entire length of the interval. A one-minute interval is not a 20 second sprint with 40 seconds of barely holding on…

-Give yourself a proper recovery time. Today we had a 3-minute rest for a 1-minute interval. You need enough time for your cardiovascular system and muscles to recover in order for them to push as hard in the subsequent intervals.

-Do at least four. If you are totally spent after two, you may need to adjust your pace or analyze if you are ready for intervals.

-Include a variety of lengths and intensities of intervals. Cara calls 20-minutes intervals the bread and (vegan) butter workout for fast cyclists. It’s a skill to figure out your pace and hold it for 20 minutes in itself. But learning that skill has huge payoffs.

-Intervals should happen a few times per week, max.

Thank you Cara and Jeff for spending your day with us. Cara would like to thank her team Missing Link Coaching Systems/Specialized, especially the directors who go out of their way to make sure she gets vegan food at races. That’s super cool. Even though she is not sponsored by them,  she wants me to mention Hammer Nutrition products because most of their stuff is vegan. When her team has sponsors that don’t make anything vegan she buys Hammer stuff on her own.

What did you learn from today’s episode? As always, thanks for watching and we’ll see you next time!

[If you enjoy these episodes please use the share button below. A lot of work goes into making these and we have no money or sponsors and only our friends and readers to spread the message that you can be vegan and an athlete. Help out if you can! Thank you.]

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Filed under Day in the Life, road, vegan

Day in the Life 3; Professional Cyclist Cara Gillis

So excited for today’s post. In the second episode of our Day in the Life Series, I spend the day with pro cyclist Cara Gillis. Cara isn’t just a fast road cyclist she is a P-R-O, PRO cyclist who races all over North American and Europe. She’s also an ethical vegan with a Philosophy PhD. And her coach is her husband, who is also a vegan athlete!  How cool is that? In the first of this two-part episode we meet up with them at the Hollywood Farmers Market and then make a fantastic lunch- with two of my favorite foods- watch the video to see what they are and why everyone should be eating them.

Ready to eat like a Pro? Cara passed on these two fantastic recipes t0 share with you.

 

Super Easy Kale Chips

Kale is a surprisingly flexible vegetable that can be used for everything from soups to sautés and even chips!

2 cups raw kale
Cooking spray
Salt to taste
Optional: Nutritional yeast

-Preheat oven to 400 degrees
-Separate and wash kale leaves
-Cut the stems about one inch from the bottom of the leaves
-Spray each leaf lightly with cooking spray
-Lightly season with salt
-Place kale leaves directly onto oven racks, leaving small spaces between them
-Bake for 8-10 minutes, until crisp

Nutrition Info (recipe is one serving)
Calories- 66
Calorie breakdown- Carbohydrate 76%, Protein 12%, Fat 12%
Carbohydrate- 13g
Protein-4.5g
Fat- 1g (242mg Omega-3)
Fiber- 2.6g
Iron- 2.2g
Calcium- 181mg

Awesome Sauce Stir-fry over Quinoa
Makes 4 servings

1.5 cups uncooked Quinoa
2 cups broccoli
3 cups snap peas
1 T canola oil or other high heat oil
1 16-ounce can chickpeas
2 T Bragg’s liquid aminos or soy sauce
4-5 T Sweet chili sauce
Optional: garlic chives

-Cook quinoa according to package directions in rice cooker or on stove top.
-Cut the ends off of the snap peas and the broccoli into bite-sized spears (use the stems too!).
-Heat pan to medium-high and add oil.
-Add broccoli and saute for 3 minutes, stirring occasionally.
-Add snap peas and chives, if using, and saute for 3 minutes.
-Add chickpeas and sauces, stir, heat for 1 minute and turn off heat.

Nutrition Info (per serving)
Calories-450
Calorie breakdown- Carbohydrate 68%, Protein 15%, Fat 17%
Carbohydrate- 77g
Protein-19g
Fat- 9g
Fiber- 13g
Iron- 6.5g
Calcium- 122mg
Zinc- 3.6mg

Join us for the second part of this episode later this week when we go out on a training ride. Cara and Jeff will share their secrets for getting faster without riding a ton of miles.  See you then and thanks for watching!

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Filed under Day in the Life, vegan