Category Archives: 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”

2 Comments

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.

Leave a comment

Filed under travel, vegan

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.

 

1 Comment

Filed under vegan

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!


Leave a comment

Filed under bmx, political, vegan

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.]

10 Comments

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!

9 Comments

Filed under Day in the Life, vegan

15 Years of Veganism

Fifteen years ago today I split a bowl of ice cream with my friend Stacy, hours before I graduated high school. It was the last time I’ve knowingly eaten non-vegan food. Fifteen years! That day we said, ‘Let’s try to be vegan until the Earth Crisis show in two weeks.’  Like many activists, I got involved through hardcore music in the mid-90′s. I never would have imagined that 15 years later Earth Crisis would send out a message about one of my projects.  But here I am. Also my book with Isa, Appetite For Reduction, peaked in the top 100 of ALL books on Amazon. I’m incredibly fortunate. I’m writing about this not to brag, but to pass on the lessons I have learned.

My introduction to veganism was through the militant animal rights movement.  I became the super activist that ate, slept and breathed animal rights and veganism. I went to jail more than once for protesting. I chose nutrition as my undergrad major because of veganism. I was angry and motivated! The way that animals are treated is horrendous and I wanted to do as much as possible.

Then one day while I was still a teenager I was at a group dinner on a boring Saturday night. One kid was drawing pictures of everyone and mine had a voice bubble that said, ‘vegan vegan vegan vegan’ over and over again. It was accurate. I had become that person.  I was living the joke->

-How do you tell the vegan at a party?

-Don’t worry they will tell you.

Not long after that I moved to Penn State University for the last 2.5 years of my nutrition degree. Struggling to find an affordable place to live I moved into the living room of some Anarcho-Feminists. My reading broadened from Peter Singer and Edward Abbey to Malcolm X and Emma Goldman. Oppression of animals was obvious; institutionalized oppression of groups of people much less so. At PSU I was President of the Alliance for Animal Rights and active in my department promoting veganism, but my analysis had changed. I recognized world wide struggle and my own race and gender privileges. I never forgot about veganism, but I became active in the anti-capitalist, anti-globalization movement that roared into the 00′s.

 

You can’t change the world, but you can change yourself. -Sick of it All

 

At a grad school that actively promoted vegetarianism and was the most diverse place I had ever been, I learned even more about my place in the world. I traveled to Chiapas and smuggled art back for a radical Catholic group that raised money for the Zapatistas.  My veganism never waned, but I was less interested in being defined by it. Not long after that I was teaching and working in South Central Los Angeles with a slant toward social justice. Vegan nutrition went to the back burner.

Then about two years ago I got re-energized. It seemed that more people were vegan than ever. Isa contacted me about contributing to her newest book. I suddenly got more requests than ever for private consultation for vegans. And here I am.

 

You must be the change you want to see in the world. -Gandhi

 

I’m now applying the vegan label to myself and my projects: vegan dietitian, vegan athletes, vegan nutrition,  etc.  But  my worldview is expanded from ten years ago. And while my place in the world is bigger than it was because of the opportunities I’ve had, I’m still just one person.  There’s only so much I can do.  But what I can do is significant: lead by example.  Be a healthy, positive vegan that pushes people to think about their choices and how it affects other living beings without pushing them to blindly adopt my ethics and actions. And knowing how my life and privileges affect others. There’s a whole world of oppression out there beyond humans over animals. Read a thing or two (or hundred?) about those struggles, too.  Never stop learning because the day you are convinced that you know enough about everything is the day you become a new-age wacko. And we don’t need any more vegans like that…

So if you are new to veganism and angry about how animals are treated, I’m with you. My advice is to channel that anger into something positive.  Berating My Trainer Bob about eating egg whites does not save any animals.  I don’t want to get on the old-guy soapbox here, but the kids in the mid-90′s who didn’t find positive channels for their anger about animal abuse stopped being vegan. And their criticism of near-vegans probably brought down a fair number of them, too.

Meanwhile, I’d love to hear about my readers’ projects! If you are working on something related to this post-and not just veganism- please let me know in the comments.

 

 

10 Comments

Filed under political, vegan

Day in the Life 2; Endurance Athlete Brian Davidson, Part Two: Death Valley Double Century

How fun was our first Day in the Life episode with Brian Davidson? Even as a vegan and an athlete myself, I learned a lot. Which is why we are doing this series- veganism works in different ways for different people and seeing this makes it more accessible. We’ve gotten a lot of positive feedback; there’s a desire out there to know more about vegans and how they do what they do!

Last week we caught a glimpse of how Brian eats and trains as he prepared for the Death Valley Double Century- a 200-mile time cycling event. Today’s show goes into Death Valley and follows the race. And have we got a treat for you!  When we approached Brian about this project he was worried that his training and competing was too unstructured. We assured him that his style is just one of many and we want people to see that. He expressed that he wanted to do well in the 200-mile event because veganism is so important to him. He didn’t want to let us down. I’ll let the video speak for him and just say that he definitely didn’t let us down!

There you have it! Brian with his dates and liquid food was the first across the line after 200 miles, with the next racer more than 30 minutes behind! Check out the unbelievable results. So how does Brian do it? Here are his recommendations for riding or racing your first ultra-cycling, 100+ mile event.

Brian Davidson’s Tips for Your First 100+ Mile Bike Event

-Have a plan, but know it is okay to deviate from it. If we learned one thing from Brian it is this: Don’t sweat the small stuff. It’s not going to make or break your success.

-Start slow and build a base! Not only with slower speeds, but less frequency. Brian thinks cyclists start too fast and get burned out before they build a good base.

-Build up to longer, unsupported rides. Brian suggests you be comfortable with 100 miles on your own before doing a supported 200-mile event.

-Make mistakes.  Brian has very little ego and was not scared to admit he had failed numerous times. More than once he was out on an all-day ride and hadn’t planned appropriately for the heat and needed to not only quit for the day, but find a ride home!

-Learn from your mistakes. Understanding yourself and what you need to do is a huge part of success in ultra-distance events.

-Aim for about 250 calories an hour. Many cyclists can go with very little food for the first few hours and may be unfamiliar with having to eat while riding. Aim for 250 calories an hour and adjust for heat and experience.

-Cross train. As we saw in part one with Brian, he does sit ups and push-ups and runs to cross train for cycling. With over 10 hours on the bike, non-cycling muscles get fatigued, so doing more than cycling in preparation makes you stronger and better suited for endurance.

-Do speed work only after spending many hours at a time on the bike. Brian said he only worked on getting faster after he was comfortable going for a long time. Then he does intervals and hill repeats to build strength and speed.

-Mentally prepare. In my own experience with ultra events, the brain wants to quit before the body needs to! Train your brain, while you train your body. Know that lows will come and be ready to work through them.

-Lastly, Brian uses some liquid foods in order to more easily process the thousands of calories he needs on a really long cycling day. There are commercially-available vegan options, but what Brian was using is a homemade version. More on that in an upcoming post.

And that concludes our time with Brian. Thank you Brian for being such a bad ass and letting us peek into your life. And for showing that you can be vegan and a damn fast cyclist! Thanks for reading and if you enjoyed this please share it with others!

15 Comments

Filed under Day in the Life, double, race, road, vegan

Day in the Life 1; Endurance Athlete Brian Davidson

I am so incredibly stoked about today’s post. This project is over a year in the making and today it finally goes live!  I’ve been working closely with friend and videographer Sasha Perry on a ‘Day in the Life’ video series: I spend the day with a vegan athlete training, cooking and learning the ins and outs of their veganism.  Athletes have the most demanding nutrition needs and if veganism can work for them, it can work for you. I’m in a unique position as a Registered Dietitian and an athlete to both professionally evaluate their meals and to attempt their workouts. And it’s fun!

The first athlete in our series is a good friend of mine, Brian Davidson. This guy is incredible.  He’s an airplane mechanic, who spends the day on his feet wrenching on airplanes, yet still finds time to bike commute and train.  He does everything from water polo to iron-distance triathlons and has finished the 500-mile Furnace Creek 508 bike race twice. His Stokedtivity Levels are not only off the charts, but contagious!  He was nice enough to share his training and eating with us while we figured out how to make this show work. Thanks Brian, you rule!

Without further ado, here’s the 10-minute glimpse into Brian’s vegan lifestyle.  The recipes we make are below, along with nutrition information.

Are you stoked to eat and train? Here’s how you can eat like Brian:

Brian’s Super Breakfast Smoothie
5 bananas
½ cup peanut butter
1 ½ cups frozen blueberries

Add all ingredients to blender. Blend! Add water as needed. Drink.
Make sure your teeth aren’t purple before you go out.

Servings-2
Calories-740
Calorie breakdown- Carbohydrate 50%, Protein 10%, Fat 40%
Carbohydrate- 94g
Protein-20g
Fat- 34g
Fiber- 15g
Iron- 1.6g

Nutrition Analysis- The simplicity of this smoothie is gold. Easy, low-cost, nutrient and calorically dense ingredients. It is very high in fat at 40%, but for someone like Brian who requires 4,000-5,000 calories a day eating a higher fat diet makes sense. I also like the flexibility of the recipe- you can sub another nut butter- almond, sunflower seed, cashew, etc or any frozen or fresh berries or fruits. And it’s a great use of over-ripe bananas!

Vegan Cashew Chicken Salad
16 ounces romaine hearts and/or salad greens
¼ cup cashews
2 roma tomatoes, cut into chunks
1 avocado, sliced
1 cup sliced carrots (optional: saute)
4 ounces vegan chicken strips, sauteed in a small amount of oil
2 tablespoons ginger miso dressing (optional: homemade dressing, recipes below!)

I love a slightly warm salad. Toss all of the room temperature ingredients and then add the vegan chicken and carrots, if sauteed.

Servings-1 big ass salad
Calories-825
Calorie breakdown- Carbohydrate 33%, Protein 15%, Fat 52%
Carbohydrate- 63g
Protein-29g
Fat- 45g
Fiber- 25g
Iron- 10.2g, 57%, Calcium- 343g, 34%, Vitamin C- 80mg, 148%, Vitamin A- 500+%

Nutrition Analysis: This is a giant salad that’s packed with good nutrition. Twenty grams of protein! Take that, stupid naturopaths that say you can’t get enough protein from plant foods. Like his smoothie, this is very high in fat, a whopping 45 grams, mostly from the avocado and cashews. These are great polyunsaturated fats- heart healthy! Brian’s theme is adjustability- even though we asked him to have recipes and ingredients ready for the show, he actually did just make it up when we got there. And so can you, if you keep healthy ingredients on hand.

Brian ate mostly raw vegan for many years and he was cool enough pass on a few of his favorite raw dressings. Like Brian, these recipes are creative and flexible.

Raw Tahini Dressing
1/3 cup seseme seeds
1 clove garlic
1-2 fresh squeeze oranges (add or reduce for consistency)
(Sometimes I just use water and add until I get the right consistency)
Blend & enjoy!

Servings-1
Calories-395
Calorie breakdown- Carbohydrate 38%, Protein 10%, Fat 52%
Carbohydrate-  41g
Protein- 11g
Fat- 24g
Fiber-  10g
Iron 7.2g, 40% Calcium 566g, 57%, Zinc 3.9g, 26%

This dressing is not playing around- look at those numbers for iron, calcium and zinc! Sesame seeds are also a great source of B-vitamins. One note about the calcium is that this is for unhulled sesame seeds- most of the calcium is in the hull of the seed (see this note from a colleague).  They are sometimes labeled as ‘natural’ and raw ones are more likely to be unhulled. A benefit to making your own tahini dressing? Most tahini is made with hulled sesame seeds.

Raw Herb Dressing
1/3 cup sunflower seeds
1 bunch cilantro (or parsley, mint, thyme, oregano)
1-2 fresh squeezed oranges (add or reduce for consistency)
Blend & enjoy!

Servings-1
Calories- 210
Calorie breakdown- Carbohydrate 56%, Protein 10%, Fat 34%
Carbohydrate- 32g
Protein- 6g
Fat-  9g
Fiber-  8g
Iron 1.3g, Calcium- 119g, 12%

While this recipe is not the banger that the tahini one is, it’s still solid. Also a good source of B-vitamins, like Folate and B6 and vitamin K. Also has significantly fewer calories.

Next week comes part two, where we join Brian in Death Valley to see how he fares in his 200-mile race. Without giving too much away, let’s just say he made veganism look good. Like really, really good!  We’ll also include more details of his training, including a plan for you to ride your first 100+ mile event.

Thanks for watching and please pass this on to anyone who says, ‘You can’t be vegan and an athlete!’ We’re here to prove them wrong. Also, do you know a vegan athlete we should profile? Or other suggestions for our series? Please leave your comments below and thanks for watching!

39 Comments

Filed under Day in the Life, run, vegan

Spring!

Though you wouldn’t know it here in chilly, rainy Los Angeles, Spring has arrived. This is very exciting but also makes me a little anxious! I’ve a pretty even split in my lifestyle between working hard in the winter- working as in someone giving me money in exchange for my time and energy- and working on fun in the summer. Fall and Spring make me anxious because I’m still doing one while fretting about the other! Can you say #firstworldproblems? When I was 16 and had the brilliant idea to quit my Subway job and pay an even younger kid in the neighborhood to do my paper route for the summer while I traveled the country to ride BMX.  Unbeknownst that 16 years later I’d have the same philosophy.

So. I’ve been working a lot. Still traveling a lot when I can. And most importantly getting ready for some big adventures. One is sooner than I’d like it to be, but such is life. What is it? A long post on that very soon. Let’s just say that I’ve had to purchase a GPS device, new lighting systems and lightweight camp gear.  For now, here’s some links that I’ve come across while working. Enjoy. Have an awesome first full weekend of Spring!

-Praise the Lard? Recent research shows that going to church events increases one’s risk of obesity.

-A New Model Streets Manual to Rewrite Los Angeles’ “DNA” A public health oriented approach to streets and urban design. Streets are for people!

-Why Angelenos Should Take the Bus More Often

-UN Says Eat Less Meat to Curb Global Warming An oldie but goody. You see this, environmentalists?

-Climate Chief Lord Stern: Give Up Meat to Save the Planet Same.

-The Los Angeles Bicycle Kitchen has a new website

-Everyone should be following the Middle Eastern uprising on Al Jazeera

-My friend Aidan made it 1100 miles to Nome in 17 days, 9 hours and 15 minutes in the Alaska Iditarod Invitational which was good enough for 2nd place and 1st (ever!) single speed.

 

2 Comments

Filed under political, vegan