Tag Archives: Day in the Life

Day in the Life of Vegan Athletes Update!

[Thursday March 21 1145am update: Still have about 10 prints left!]

You probably have noticed a lack of updates on our Day in the Life of Vegan Athletes project, but it’s for good reason, don’t you worry. Fellow co-creator and bad-ass filmmaker Sasha Perry has spent the last 10 weeks as Executive Producer of Whale Wars filming with the Sea Shepherd Conservation Society on an anti-whaling ship in the Antarctic Ocean! I’ve been able to email with her and it sounds like it has been an unbelievable experience. Maybe you saw the Sea Shepherd ship being rammed by a whaling ship that is 5x bigger?! Now, after two and a half months at sea, they are returning to Melbourne, Australia after keeping the illegal whalers to the smallest kill year yet!

SeaShepherdBookClub

Sea Shepherd Book Club getting some important reading in at the bottom of the world.

Where does that leave Day in the Life? Since our Kickstarter campaign we have created six episodes- Donovan Jenkins, Catherine Johnson, Megan Hebbe, Justin Torrellas, Rob Dolecki and Michael Arnstein. And we have at least two more episodes in production! We feel we have made very good use of the funds we were so fortunate to receive. But as that money dries up we were forced to discuss what’s next. People have used the videos as the education tools they are designed for and we have gotten wonderful feedback. Just last week I showed the Cara Gillis episode, where she kicks my ass on hill intervals, to a packed room of over 125 people! So obviously we want to keep making them, but we decided to make a small change.

CaraJeffscreening

I recently spoke at a bike shop to over 125 people interested in plant-based nutrition. Screening the Cara Gillis episode was a hit!

We are going to move Day in the Life of Vegan Athletes to a new site. A site that isn’t my personal one, but one that is exclusively about plant-based athletes. We are very excited! Domains have been purchased, twitter handle has been secured and other important internet-y stuff has already been done.  What is the site? Well, we can’t tell you just yet. Because there’s nothing there! Here’s where you come in. We have a few goodies left over from our previous fundraiser that I’m putting up for sale with 100% of the proceeds going toward the setup of the new site. Orders can be made via my Paypal using mattruscigno at gmail.com. Please mention the specific item you are interested in and order by Saturday March 23rd at 1159pm PST!

Make Rad Decisions

I have about 20 (out of 100- each hand-numbered) of the Make Rad Decisions posters left. They were printed by the awesome Tom P from Bird Apt Printing on heavy-duty 8.5×11 poster board using environmentally-friendly inks. They rule! Prints are $15 shipped to the US. International orders get in touch.

Appetite For Reduction

I have two copies of Appetite For Reduction signed by Isa Moskowitz and myself. I think these are worth at least $40 shipped! Though instead of going straight to Paypal let’s see if we can do a silent auction in the comments. Top two bidders get em! Don’t make me give up my faith in humanity by giving fake bids, okay? These would make an awesome gift for your favorite cookbook fan. Last bids taken by Saturday March 23rd at 1159pm PST.

Since I already have these items, 100% of the funds (after stupid Paypal and shipping) go toward our new site and new episodes! Thank you so much for supporting our project thus far and we look forward to making more episodes as soon as Sasha is back on land. Well, we’ll give her a few days to get used to no longer being at sea and then we’ll make some new ones!

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Filed under Day in the Life, nutrition, vegan

Day in the Life 9; BMX Photographer Rob Dolecki

BMX riding is one of the most difficult sports to master- it takes crazy skills that are only perfected with great risk. Like skateboarding, there is no safety net and the slightest error can lead to injury. It’s physically and mentally demanding, to say the least. The variety within BMX is also huge- imagine becoming an expert at every single soccer position- most BMXers ride skateparks, street and BMX trails. It’s also a sport with very little recognition- sure there’s the X Games, but that’s not what most BMXers are interested in.  As cliche as it is, those who do it absolutely love it.

And our newest athlete in the series, Rob Dolecki, is a case in point. He simply loves BMX and bike riding.  The man is humble and not quick to talk about himself.  I think the only reason he agreed to this is because of how strongly he feels about veganism and because we’ve been friends for nearly 20 years! Rob is a full-time BMX photographer for magazines like DIG BMX, but that doesn’t mean he has stopped riding- even at 40 years old!

 

I love how Rob is a quiet, positive example of veganism, which is exactly what this project is about. He knows that the best way to influence others is by showing what’s possible in life- whether that’s smiling while jumping a 20 foot gap on a bike or finding food while on the road in the South America. Rob shared his tips for traveling while being vegan:

Road Trip Vegan Food Tips

Be flexible! You may not find your favorite or the healthiest foods on the road, but sometimes you have to just eat what’s available and vegan. What’s most important for your long-term health is the food choices you make most often. Don’t stress over eating eating less than ideally while on the road!

Be prepared.  Learn about the food choices where you are headed.

Plan ahead. Can you carry food with you while you are away from resources?  Some easy choices while traveling-

Fruit- Dried or fresh.
Nuts- High in calories and important nutrients, these are a life saver when spending long periods of time between meals on the road.
Bread and nut butter- Vegan bread is easy to get,  add some peanut butter and you have a filling, tasty meal to hold you over.

Be sure to check out Rob’s exceptional photography at www.twicebmx.com. Thanks Rob for spending your day with us and getting me out on a BMX bike again!

 

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Filed under bmx, city, Day in the Life, nutrition, 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!

 

449762323_295

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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

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

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!

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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!

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Filed under Day in the Life, run, vegan