As you’ve undoubtedly noticed, the desire to eat is an authoritative one. A basic primal instinct, appetite is among the most powerful human desires. It has served us exceptionally well for many thousands of years. As soon as the body begins running low on nutrients to fuel movement or rebuild body tissue, it sends a chemical signal from the brain to induce appetite, resulting in the consumption of food and an influx of nutrients (or so that’s the plan). However, the “hunger signal” will remain active until adequate nutrition has been garnered. Only required nutrients can turn it off; calories have no bearing. Therein lies the problem. Using white bread as an example, a whole loaf could be consumed, and while the stomach would be filled physically with the volume of the bread, the chemical hunger signals from the brain would continue. As such, the desire to eat would remain strong. Of course, this inherently leads to the overconsumption of food and therefore directly translates into body [...]]]>

As you’ve undoubtedly noticed, the desire to eat is an authoritative one. A basic primal instinct, appetite is among the most powerful human desires. It has served us exceptionally well for many thousands of years. As soon as the body begins running low on nutrients to fuel movement or rebuild body tissue, it sends a chemical signal from the brain to induce appetite, resulting in the consumption of food and an influx of nutrients (or so that’s the plan). However, the “hunger signal” will remain active until adequate nutrition has been garnered. Only required nutrients can turn it off; calories have no bearing. Therein lies the problem. Using white bread as an example, a whole loaf could be consumed, and while the stomach would be filled physically with the volume of the bread, the chemical hunger signals from the brain would continue. As such, the desire to eat would remain strong. Of course, this inherently leads to the overconsumption of food and therefore directly translates into body fat gain. With the acquisition of body fat comes the increased risk of myriad serious health concerns and a variety of diseases. Those who carry more body fat than is ideal increase their odds of developing type 2 diabetes, arthritis, osteoporosis, cardiovascular diseases and even types of cancer.

Lack of nutrients causes hunger and fuels disease

We are living in a very strange time, a time in which people who are overweight or obese can be (and most likely are) malnourished. Yet how can it be that a person who eats an inordinate volume of food can show signs of malnourishment? After all, isn’t food synonymous with nourishment? The more food we eat, the more nourishment we acquire, right? No. Unfortunately, that’s no longer the case. Yet not more than 50 years ago, being overfed yet undernourished would have been a strange paradox. Now, however, it’s the rule, not the exception. What has happened over the last 50 years that’s precipitated this shift?

It all starts with the earth

Food is really little more than a median for soil-based nutrients. Drawing from the earth, nutrients inherent to fertile soil transform into plant matter. Now biologically usable by animal and human alike, this nutrient-infused plant has transformed compounds from the soil into digestible sustenance for its consumer. Plants grown in nutrient-rich soil serve as a vessel by which nutrition is transferred to whomever, or whatever, eats them. This being the case, it is also true that very few nutrients exist in plants that have been grown in over-farmed soil. Those crops are simply void of nutrients that have been extracted by numerous plants grown on the same lot of land previously, each one of lower nutritional value than the one before.

Arable land is scarce. According to the Food and Agriculture Organization of the United Nations, as of 2005, only 19% of the United States’ total land mass was considered suitable for growing food. In 2003, only 5% of the land in Canada was considered suitable for growing food (1). Of that, only a fraction is considered to be fertile and therefore nutrient-rich. That’s lower than most countries, but keep in mind that much of Canada is covered by ice and therefore is not hospitable to cultivation. But what is deeply concerning is the rate of decline in available growing land. In 2009, the percentages of arable land in the United States and Canada were 18% and 4.5%, respectively (2). One can only assume that it has continued to decline.

You might assume that a red flag would go up and we as a nation would take a collective stance and pledge that, since we consider the health of our citizens a top priority, we will take proactive measures to ensure our dwindling supply of arable land is being preserved. But we haven’t. In fact, our irreplaceable resource is contenting to be gobbled up by animals.

Animal agriculture: the number-one reason for obesity in North America

Even without eating animal products, simply the production of them precipitates a serious health concern. Seventy percent of the little arable land we have retained is not being used to grow food for us, but rather for animals. Of course, the animals are being raised for our consumption, but this type of agriculture results in a significant loss of energy and is an astonishingly poor use of arable land. Using a cow as an example, for every 16 pounds of grain fed to one, we only get one pound of meat in return. Of course, a large amount of that loss is burned up by the cow’s movement, digestion, heat expulsion and bodily functions. But the majority simply ends up as manure. Effectively, we are literally turning one of our countries most valuable resources into manure.

The solution

As clearly as the cause can be identified, the solution presents itself. A diet based on whole plant foods, not merely supplemented with them, is the answer. Not only will basing your diet on nutrient-rich plant-based whole foods dramatically reduce your risk of disease, turn off your hunger signal (and cravings), boost your overall health and allow you to mentally and physically outperform those who are malnourished, it will help preserve the environment. The environment will return the favor by ensuring there’s sufficient arable land in which to grow nutrient-rich food. The cycle is complete.

By basing your diet on such foods, you’ll also be supporting companies that actively participate in sound farming practices and therefore preservation of one of our nation’s most valuable resources.

Coming in September, be on the look out for Brendan’s new food issues / environmental / recipe book: “Thrive Foods.”

Sources:

1. Agriculture Statistics > Arable land > % of land area (most recent) by country. NationMaster.com. http://www.nationmaster.com/red/graph/agr_ara_lan_of_lan_are-agriculture-arable-land-of-area&b_map=1. Accessed June 6, 2011.

2. Land use – arable land(%) 2009 Country Ranks. Photius.com. http://www.photius.com/rankings/geography/land_use_arable_land_2009_0.html. Accessed June 6, 2011.

Photo credit: Jeremy Brooks

Becoming a great athlete requires work. Hard work, that’s a certainty. But the often-overlooked “smart work” can play an equally large role in athletic success. While there’s no substitute for diligent training, there are a few natural nutritional “helpers” that can directly complement the effect of exercise for a compounded performance boost.

The best way to enhance the odds of becoming a better athlete is to put the body in a position in which it can physically and mentally handle progressively longer and more intense training. This is achieved by adopting a nutrition program that will support the fueling and regeneration process of an active person, which is significantly above and beyond that of a sedentary individual. The fundamentals on which this high-performance body can be constructed are, as you would expect, from the building blocks that you supply it. Nutrient-rich, plant-based whole foods are the foundation on which optimal health (and eventually performance) can be created. Studies have shown that, when consumed after a workout, plant-based whole foods [...]]]>

Becoming a great athlete requires work. Hard work, that’s a certainty. But the often-overlooked “smart work” can play an equally large role in athletic success. While there’s no substitute for diligent training, there are a few natural nutritional “helpers” that can directly complement the effect of exercise for a compounded performance boost.

The best way to enhance the odds of becoming a better athlete is to put the body in a position in which it can physically and mentally handle progressively longer and more intense training. This is achieved by adopting a nutrition program that will support the fueling and regeneration process of an active person, which is significantly above and beyond that of a sedentary individual. The fundamentals on which this high-performance body can be constructed are, as you would expect, from the building blocks that you supply it. Nutrient-rich, plant-based whole foods are the foundation on which optimal health (and eventually performance) can be created. Studies have shown that, when consumed after a workout, plant-based whole foods enable muscle tissue to grow stronger in a shorter amount of time than would be possible with the consumption of refined, fractionalized low-quality food.

Once this foundation of solid health has been built by means of premium building blocks, higher levels of both mental and physical performance can more easily be obtained. As I set my sights on professional triathlon racing in 1997, I began to search for additional ways that nutrition could boost my performance as opposed to simply improve my health. While I had already achieved good health, I felt it was time to take my well-being (and my athletic performance) to the next level, beyond a simply solid bill of health.

There are a few nutritional steps that can be taken to get a greater rate of return on the time and energy invested in training.

Enhance cardiovascular output
Rhodiola helps dilate blood vessels allowing for increased blood flow throughout the body. This will reduce energy requirements placed on the cardiovascular system and naturally enhance endurance and the ability to perform intense physical work efficiently. Those who take rhodiola before a workout will enhance their body’s ability to recover by quickly normalizing their heart rate after the workout.

One trait of augmented fitness is an increase in red blood cells, which causes the blood to become thicker. Ginger will help keep the blood at the ideal viscosity so that it can be pumped efficiently throughout the body, which will increase energy (by conserving it) and boost performance.

Turmeric increases circulation, acting as an aid in delivering blood and oxygen to working muscles.

Since keeping the heart rate as low as possible is one of the chief ways of improving endurance, the muscular system as a whole also needs to be considered.

Improve muscular efficiency
If two runners are equal in every respect except for muscular strength, the stronger will be faster over any distance. The lower percentage of maximum strength needed for each stride will translate into improved efficacy and therefore greater endurance. If one runner can squat 10 percent more weight than another, their muscles will not have to work as hard to move the body forward, which will translate to significant endurance gains. When muscles don’t need to work as hard, they don’t require as much oxygen or circulating blood, and therefore will not put as much demand on the heart. This will lower the rate at which the heart beats and significantly improve endurance. Greater strength does equal greater endurance. But, as with the heart, there are nutritional steps that can be taken to enhance the fluidity of the muscles, essentially allowing them to move with greater ease and requiring less energy for each contraction.

Kombucha is a form of tea that has been fermented using microorganisms. It is exceptionally rich in organic acids, active enzymes, amino acids, and polyphenols and is distinguished as a health elixir. Significant for the athlete, it can directly enhance performance by acting as a natural muscle relaxant. This allows muscles to move with greater fluidity and ease, which results in less energy expenditure and ultimately enhanced endurance. Kombucha culture is also exceptionally good for removing toxins from the liver, which will result in quicker recovery following a workout. Enhanced mental clarity and a smooth, sustained state of well-being is another benefit of drinking kombucha, which will reduce anxiety before physical exertion or other demanding events.

Sodium and potassium are electrolytes that play a vital role in optimal hydration. The correct balance of electrolytes and fluid will help maintain hydration, which in turn will enhance muscle function, heart efficacy and mental sharpness. Since sweat is comprised of water and electrolytes, water alone will not fully maintain or restore fluid levels lost through sweat. Without complete hydration, blood will thicken and increase the workload placed on the heart, leading to premature fatigue. Inadequate hydration will also result in muscle twinges and cramps.

Reduce inflammation
Regular exercise causes inflammation. The more aggressive the muscle contractions, the more inflamed they will become. This inhibits performance in two major ways. Inflamed muscles will not be able to move smoothly, requiring more effort (energy) for each contraction, which will cause the heart rate to rise and endurance to fall. The recovery rate after exercise will be reduced, requiring more time between workouts leading to the inability to train more.

Anything with chlorophyll is highly alkaline-forming and will significantly reduce inflammation. Spinach and other leafy greens are ideal.

When taken immediately before exercise, devil’s claw has been shown to prevent inflammation and promote fluid muscle contractions. Devils claw has also been shown to temporarily reduce the effectiveness of pain receptors, allowing the athlete to push harder during physical activity and achieve a higher level of performance.

Ginger and turmeric have also been shown to reduce inflammation when taken immediately before physical exertion.

Photo Credit: heymrleej

Unexpectedly hearing a loud noise when the room is quiet, you might feel a sudden rush of energy. This is the most basic form of stimulation, left over from your primal survival mechanism. Your body assumes the loud noise is a threat and prepares you for action by engaging the adrenal glands to draw more energy.

In reaction to the first onset of stimulation — a form of stress — we gain energy. We become more alert, our strength can increase, and we have the ability to process information more quickly and react faster. We aren’t confronted with those types of threats today, but face stress from too much work, family-related concerns, poor diet, breathing impure air, constantly having to be “on”, and not enough down time.

To varying degrees, based on the body’s perceived severity of the stress, cortisol is released as a stimulant. Since our adrenal glands were not designed to be used as often as they are today, it’s common for them to become overworked, resulting in [...]]]>

Unexpectedly hearing a loud noise when the room is quiet, you might feel a sudden rush of energy. This is the most basic form of stimulation, left over from your primal survival mechanism. Your body assumes the loud noise is a threat and prepares you for action by engaging the adrenal glands to draw more energy.

In reaction to the first onset of stimulation — a form of stress — we gain energy. We become more alert, our strength can increase, and we have the ability to process information more quickly and react faster. We aren’t confronted with those types of threats today, but face stress from too much work, family-related concerns, poor diet, breathing impure air, constantly having to be “on”, and not enough down time.

To varying degrees, based on the body’s perceived severity of the stress, cortisol is released as a stimulant. Since our adrenal glands were not designed to be used as often as they are today, it’s common for them to become overworked, resulting in an exhaustion called adrenal burnout.

Stress-free people are fat-burning machines. A stressed person’s system will switch from burning fat (as fuel) to carbohydrates in the form of sugar. Burning more sugar and less fat, the body will begin to store body fat instead of using it for energy. This leads to overworked adrenal glands, adrenal fatigue, reduction in sleep quality, and many stress-related impairments.

Biological Debt
The body goes into biological debt after energy from stimulation has dissipated. In the modern world, often brought on by eating refined sugar or drinking coffee to gain energy in the short-term, biological debt is a state of fatigue. Unfortunately, it is common for those who consume the Standard American Diet.

Energy can come from stimulation or nourishment. The more processed the food, the more stimulating its effect on the nervous system, and the less nourishing. The more natural and whole a food is — raw and sprouted being the best — the less stimulating and more nourishing.

Because of our insatiable desire for quick, convenient energy, our streets are crammed with coffee, donut, and fast-food establishments that provide short-term energy. The body can subsist on stimulating, nutrient-absent food for only a short period before becoming either exhausted or sick.

This problem was once only true for those who ate an unhealthy diet comprised largely of stimulating foods like refined flour, refined sugar, coffee, and caffeinated soda. But other forms of stimulating foods have become prevalent in the “heath food” world – cacao being the most notable. Cacao is a stimulant that contains caffeine, which can lead to dependency. Additionally, foods that contain caffeine raise cortisol, which lowers the immune system, making the body more vulnerable to infection and eventually leading to fat storage and inflammation.

Stress – Stimulation – Sickness
One measure of health is having cost-free energy — energy that lasts and does not have to be “stoked” continually with stimulating foods. The stoking of energy can only lead to less energy.

For the average North American, 40% of stress can be directly linked to diet. With the first onset of stress comes natural adrenal stimulation, which is healthy in small doses. The rise in cortisol, however, always results in fatigue. The degree of fatigue depends on the degree of stimulation. At this point a person should rest and remove the elements causing the stress, such as poor diet. Yet, this is when most people turn to self-imposed adrenal stimulation to regain energy – foods like coffee and refined foods in the regular world and cacao in the healthy and/or raw world. This results in a short burst of energy, greater fatigue, and more stimulation to re-energize.

Each time the circle completes itself, the severity of the condition rises, creating an incremental decline in health and an increased risk factor for serious disease. The first completion of the circle will likely result in a slightly increased appetite. The next time around will result in cravings, likely for starchy, refined foods (often making raw foodists more tempted by cooked food). Sequential passes involve difficulty sleeping, irritability, mental fog, lack of motivation, body fat gain, lean muscle loss, visible signs of premature aging, and sickness. If this cycle of chronically elevated cortisol levels continues, tissue degeneration, depression, chronic fatigue syndrome, and diseases can develop.

A healthy, sustainable whole-food diet and lifestyle does not require additional stimulation through food. Your body will re-establish its sensory system, functioning at a healthier, more energetic level, without the cellular-damaging need for stimulation.

Recalibrating
Have you ever noticed that sometimes the phone’s ring sounds very loud, and at other times it sounds relatively quiet? The key word is relatively. Our body has the ability to adjust to much of what goes on around it.

To calibrate its sensory system, the body must decide at what level it will sense stimuli. The only gauge the body has is the information we feed it: sound, sight, touch, smell, and taste. Our bodies are chronically over-stimulated, yet most of us don’t realize it. Constantly climbing to a new level to remain in the same place is difficult, but common. The solution is to recalibrate the body. A healthy plant-based diet free of stimulants will serve as a solid platform.

The Benefits of Stimulation
Not all stimulation is negative. It will always result in greater fatigue, but its value is based on what it is summoned for. “Production stress” is a positive stress that occurs when the adrenal glands are stimulated to achieve something that could not be done (or done as well) without stimulation.

An athlete who has recalibrated by eating a clean diet and abstained from all stimulating foods can borrow energy to boost performance from a small amount of adrenal stimulation before a race, such as drinking a cup of yerba maté (a South American herb) or eating a small amount of cacao. Extra fatigue a day or two later will be a small price to pay.

Using stimulation when it will not help you achieve something of value is an “uncomplementary stress,” such as the regular consumption of cacao. It is similar to shopping with a credit card. You get energy now that you don’t actually have, but you pay for it later.

If used too often, borrowing energy will lose its effectiveness and become another form of stress that perpetuates the cycle. The strategy can be used only a few times a month. Ideally, a healthy, stimulant-free diet will provide you with all the energy you need through nourishment.

Recently I saw a generic brand of knock-off Oreo cookies. Not surprisingly, the first ingredient was refined sugar and the second was bleached, white flour. Across the front of the box, larger than the name of the cookies, it said: omega-3. That was the most prominent text! And while omega-3 is vastly important (essential even), the way its suggested usage is being promoted has become somewhat misguided. As with many healthy foods or nutrients grabbed by the mainstream, omega-3 consumption is slightly misunderstood.

An upswing in awareness of omega-3 began to develop soon after a World Health Organization (WHO) report was released. The report suggested that the average North American eats a diet with a vastly out-of-balance ratio of omega-6 to omega-3, which was linked to serious health problems. Consumers of the Standard American Diet (SAD) commonly ingest 20 times more omega-6 than omega-3. This was of great concern since the WHO determined in their extensive study that the ideal ratio for optimal health is 4:1, provided both sources of [...]]]>

Recently I saw a generic brand of knock-off Oreo cookies. Not surprisingly, the first ingredient was refined sugar and the second was bleached, white flour. Across the front of the box, larger than the name of the cookies, it said: omega-3. That was the most prominent text! And while omega-3 is vastly important (essential even), the way its suggested usage is being promoted has become somewhat misguided. As with many healthy foods or nutrients grabbed by the mainstream, omega-3 consumption is slightly misunderstood.

An upswing in awareness of omega-3 began to develop soon after a World Health Organization (WHO) report was released. The report suggested that the average North American eats a diet with a vastly out-of-balance ratio of omega-6 to omega-3, which was linked to serious health problems. Consumers of the Standard American Diet (SAD) commonly ingest 20 times more omega-6 than omega-3. This was of great concern since the WHO determined in their extensive study that the ideal ratio for optimal health is 4:1, provided both sources of omega-6 and omega-3 are of high quality and in their natural, unrefined form.

Those eating a SAD were consuming five times more omega-6 than the ideal. A significantly out-of-balance ratio such as this was being blamed for a broad spectrum of ailments. Inflammation contributing to joint pain was one of the chief concerns, but the list was long and varied. Difficulty sleeping, general mental and physical fatigue, sugar cravings, the inability to burn body fat effectively, dry skin and even poor memory were all suspected of being a result of this off-kilter ratio. Serious implications indeed.

As a consumer-minded society we immediately concluded that these findings meant we should get more omega-3 in our diet to compensate for the lopsided ratio. Was this a bad approach? Not particularly, but it certainly wasn’t the most logical. Seemingly overnight omega-3 became a buzzword and everyone wanted to increase their omega-3 intake. Of course the next question was, “can I buy omega-3 supplements?” The answer very quickly became yes. This was a good thing, but it was far from optimal.

Another finding that emerged from the same WHO study was not as celebrated. The report also suggested that the problem was not merely created by too much omega-6 but rather by its sources. In addition to a distorted ratio, denatured, refined and highly processed forms of fat containing omega-6 were found to be part of the problem. Essentially eating too many high-temperature fried foods, denatured oils and manufactured fats (commonly used in cheaper baked goods to increase shelf life) was being blamed.

Taking into account the WHO’s findings on the ideal ratio, those of us who eat a diet that does not regularly contain large amounts of high-temperature fried foods, hydrogenated fats (such as those found in some margarines) or trans fats have no reason to use supplements with a greater ratio of omega-3 to omega-6. It’s just not necessary. If, however, a large part of your diet consists of denatured fats, fried foods and manufactured oils…stop eating them! Don’t just supplement your diet with omega-3 and think that you’ve solved the problem by balancing your ratio. It’s false hope and nothing more than a bandage that will offer a mild reprieve of symptoms at best. The cause will remain, and the problem will continue to worsen until it is addressed.

There are many highly corrective oil formulas on the market that offer 1:2 ratio of omega-6 to omega-3. Because of the reasons I’ve stated, I believe the best approach is to eat a healthy, balanced diet of whole foods as opposed to taking a highly corrective formula. A healthy diet includes balanced cold-pressed oils that yield a ratio between 4:1 and 2:1. I often make a salad dressing that combines cold-pressed, organic hemp seed oil (70%), flax seed oil (20%) and pumpkin seed oil (10%). Straight hemp oil is another good choice.

The WHO report concludes the best way to bring the ratio back to a healthy balance is to simply cut back on all processed, denatured and manufactured fats with a goal of complete elimination. Cold-pressed forms of omega-6 are perfectly healthy and essential to optimal health. As long as their quantity does not surpass four parts for every one part of omega-3, optimal health will be obtainable.

In the early part of the previous century, being overweight was a sign of wealth and, as such, a status symbol. Those who were able to afford excessive amounts of food wanted the world to see they made enough money to overeat. Fortunately, times have changed, and today people showcase their wealth in less health-damaging ways. Now, however, the other end of the income spectrum is most commonly overweight or obese. According to studies conducted by the Journal of the American Medical Association, low-income individuals and families are more likely to be overweight than those earning middle and high incomes. Of course this is a generalization, but that’s how these kinds of studies work.

As you might expect, low-quality diet is one of the main reasons for the increase in obesity among the poor. Many processed and highly refined foods (or what, in some cases, are more properly referred to as edible food-like substances) are cheaper than whole, fresh, and natural options. People with less money are more likely to buy [...]]]>

In the early part of the previous century, being overweight was a sign of wealth and, as such, a status symbol. Those who were able to afford excessive amounts of food wanted the world to see they made enough money to overeat. Fortunately, times have changed, and today people showcase their wealth in less health-damaging ways. Now, however, the other end of the income spectrum is most commonly overweight or obese. According to studies conducted by the Journal of the American Medical Association, low-income individuals and families are more likely to be overweight than those earning middle and high incomes. Of course this is a generalization, but that’s how these kinds of studies work.

As you might expect, low-quality diet is one of the main reasons for the increase in obesity among the poor. Many processed and highly refined foods (or what, in some cases, are more properly referred to as edible food-like substances) are cheaper than whole, fresh, and natural options. People with less money are more likely to buy the cheaper foods.

This is problematic for two reasons. First: highly-processed and refined foods generally have little to no nutritional value. As a result, you will have to consume considerably more food to satisfy the body’s need for nutrients. Only when the body has the nutrients it requires does it switch off its hunger signal. The negative short-term effect is that more food will be consumed, which leads quickly to weight gain. In addition, the digestion of this, low-nutrient food robs the body of energy without providing much energy in return. The result is that the person feels less full and has to spend more money to buy additional food to stay satiated. If that person were to gradually switch over to a diet comprised of more expensive whole foods, he or she would no longer be in a constant state of hunger and therefore would naturally choose to consume less. The financial saving gained from buying cheap processed foods quickly evaporates.

Second, the consumption of these processed foods contributes to long-term health risks. If a person has relied on processed foods to reconstruct the body day in and day out for decades, that body will falter later in life. Disease of some form will almost certainly be the result. Type II diabetes, arthritis, osteoporosis, and the many offshoots of cardiovascular disease are the most common to develop. The drugs needed to treat these ailments commonly cost several thousand dollars per month. And that’s just to alleviate the symptoms; the underlying disease continues to progress. Admittedly, there are rare cases when drugs can eradicate the disease; however, what caused the disease in the first place has not been addressed, therefore it may return.

To put it simply, replacing refined, processed foods with natural, whole foods is a form of health insurance. You will stack the odds in your favor and save money in the long run. In the short term, you will have more energy and greater mental clarity, both of which can significantly improve productivity. Some people may choose to put a dollar value on that.

We are beginning to experience a realization among corporate America that true, sustainable health can be directly translated into improved profits. The realization that healthier employees not only get sick less often, but are simply more productive, has clearly began to dawn.

A recent study published in the Washington Post revealed that, on average, American-built automobiles cost $1,500 more than comparably equipped Japanese or European cars. The reason? Americans are in worse physical health than their Japanese and European counterparts and therefore must pay higher health insurance premiums. This additional cost is passed on to the end consumer to allow the company to maintain profitability. The United States is less able to compete in the global market simply because its citizens are in a poorer state of health.

As the health of the American people declines, so, too, does their nation’s economy. This is not a coincidence. More people are developing disease earlier in life than in any previous generation. Those who aren’t privately insured place a tremendous burden on the taxpayer-funded healthcare system, contributing to higher taxes, a decrease in spending, a sluggish economy, and even a near-recession (or recession, depending on who you talk to), as America is now experiencing. While there are other contributing factors here, including the sub-prime mortgage debacle and war spending, a nation made up of unhealthy people is inevitably going to become an unhealthy nation economically. A company comprised of unhealthy people will never reach its full earning potential.

Large corporations are beginning to catch on. At the Googleplex in Santa Clara County, California, Google employees enjoy recreation facilities once the exclusive domain of high-priced resorts: a gym, two swimming pools, and a sand-volleyball court. But the Googleplex’s culinary options are where it shines the brightest . With 11 cafeterias, the selection of food is vast. And employees can request whatever they want—whether it’s on the menu or not. The cafeterias offer several balanced, plant-based options and a plethora of smoothies and raw foods.

Is Google going to this considerable up-front expense simply because they’re nice people? No. They are nice, but they also understand that the improved health and happiness of their employees will improve their bottom line. And it has, consistently, since its inception in 2003. The monetary return on their investment comes in the form of employees performing at a higher level. And consider the advantages that beyond-basic health can bring to a company. Employees who are in top form have a stronger immune system and are less likely to get sick and be absent from work. Companies who don’t embrace this holistic approach to well-being and productivity will not turn as great a profit and eventually will not be able to compete with the ones who do embrace it. Then they’ll have to answer to their shareholders.

The fact that “health and wellness” is beginning to be viewed as something that is of economic value is exciting. And, in my estimation, will eventually prove to be what turns our societies’ health around and thereby will be responsible in large part for resurgence in personal revitalized wellbeing. Rightly or wrongly, we are a society that bows down to the economy, revolves around it and is altogether controlled by it, so for the economy to prosper in unison with our personal heath enhancement is of great significants.

Having been a competitive endurance athlete since the age of 15, I found that – once I overcame the initial pitfalls –a plant-based whole food diet offered several advantages. Among them; I didn’t get sick as often, I was able to train harder, and I stayed light – yet became stronger. Clearly these are significant advantages when pursuing peak athletic performance. However, remaining light while having the ability to build muscular strength – and therefore functionality – was certainly one of the greatest attributes this novel way of eating bestowed upon me.

As endurance athletes, we don’t aspire to build muscular size (bulk), but rather to simply develop what muscle we do have to be strong, and thereby function efficiently. Building strength while not packing on bulk will raise [...]]]> It’s Meatless Monday! Learn why plant-based protein is just as great (if not better) than traditional protein sources used by many athletes. You don’t have to sacrifice results at the gym by going veg and Brendan Brazier is here to tell you why…

Having been a competitive endurance athlete since the age of 15, I found that – once I overcame the initial pitfalls –a plant-based whole food diet offered several advantages. Among them; I didn’t get sick as often, I was able to train harder, and I stayed light – yet became stronger. Clearly these are significant advantages when pursuing peak athletic performance. However, remaining light while having the ability to build muscular strength – and therefore functionality – was certainly one of the greatest attributes this novel way of eating bestowed upon me.

As endurance athletes, we don’t aspire to build muscular size (bulk), but rather to simply develop what muscle we do have to be strong, and thereby function efficiently. Building strength while not packing on bulk will raise strength-to-weight ratio. That’s good. And as a direct result, endurance will take a leap forward.

But what about strength athletes such as bodybuilders, can they benefit from a similar plant-based diet? Yes, in fact they can. While endurance athletes aim to develop efficient muscles, without increasing their size, bodybuilders are quite the opposite. In competition – since bodybuilders are judged by appearance alone – they train accordingly. Bulk, symmetry, and definition are the three visual points a bodybuilder will be assessed on. Since the way in which their muscles actually perform – their functionality – is not factored into scoring, time and effort will not be spent honing that aspect.

However, what builds efficient muscles in endurance athletes is the same thing that builds visually impressive muscles in bodybuilders: hard work.

Does More Protein Mean More Muscle?

Immediately following an intense workout, those serious about packing on lean muscles will down a high-protein shake. They know that to repair muscle tissue after breaking it down in the gym requires the rebuilding properties that protein is touted for. But what most don’t place credence in is the protein source. In the minds of many, quantity is the priority; the more protein, the better. But does more really equate to better results? Let’s take a look.

The way to add extra protein to the diet, while not increasing fat or carbohydrate content, is to mechanically or chemically remove the fat and carbohydrate component. What remains is called protein isolate. The protein has been isolated from the other macronutrients of the food and as such, its ratio has increased. Some manufactured isolates register protein content in excess of 90 percent. But once isolated, it is no longer a whole food and therefore harder for the body to digest, assimilate, and utilize. Plus protein isolates are inherently acid-forming. And with the onset of an acidic body, functionality declines.

It is true that when a traditional acid-forming post-workout smoothie that contains protein isolate is swapped out for a plant-based whole food option, muscular size loss is likely. Understandably, this will lead to concern for those athletes whose goal it is to pack on muscle mass. But, what is actually transpiring is a good thing. What they are loosing in size is simply inflammation.

Eat Plants, Work Hard, Build Muscle

Immediately following a weight training workout, the muscles will be broken down and thus inflamed. And as we know, acid-forming food creates inflammation. Therefore the consumption of a traditional post-workout smoothie that contains protein isolates will exacerbate the level and rate of inflammation. With inflammation comes size. But, with inflammation also come a reduction in functionality. As the muscles become less functional, their ability to lift weight declines. That’s a problem. Lifting heavy weight is what builds muscles strong – and big. Of course if the body delves into a less functional state, it simply won’t have the ability to work as intensely. And without the capacity to train hard, muscles cannot continue to grow. In addition to inflamed muscles not having the capacity to lift as much weight, more time will also need to be allocated between training sessions to allow inflammation to dissipate. That’s bad. Since intensity and frequency are the two prime components to a successful muscle-building program, inflammation can well become the greatest single inhibitor of progress.

Post Workout Plant-based Nutrition: Helping You Help Yourself

In place of isolates and acid-forming animal foods, there are host of plant-based options that will ensure inflammation be kept to a minimum. Post workout, excellent plant-based protein sources include: hemp, pea, and rice protein. And while protein is a crucial component for muscle repair and building, so too are essential fatty acids (omega-3 and omega-6), vitamins, minerals, enzymes, probiotics, antioxidants and a host of other nutritional components that can be found in a variety of plant-based whole foods. This being the case, the post workout smoothies will deliver greater results if it contains these components, not mearly protein. Additionally, chlorella – a form of freshwater algae – is an excellent edition to the post-workout smoothie. Due to its exceptionally high chlorophyll content, it’s among the most alkaline-forming foods available. Plus, its protein percentage is almost 70 percent, naturally.

So while plant-based nutrition won’t necessarily make you a better athlete, it will allow you to train harder, thereby making yourself a better athlete. And as all great athletes know, their success hinges on their ability to pursue it. With improved functionality and less rest required between workouts, success will be yours for the taking.

A few decades ago endurance athletes were encouraged to avoid “gym training” for fear that they would develop heavy, bulky muscles. The reasoning was: extra mass without function will inhibit endurance performance. This makes sense. However, the reason “gym training” was adamantly shunned by the endurance culture was primarily due to it being lumped together with the body building culture. Of course the main reason bodybuilders lift weights is to build bulk. They also weight train for symmetry and definition, but the vast majority of their time spent training it to get bigger.

In the early eighties some endurance athletes began supplementing their regular endurance training with weight training in hopes of improved endurance. The results were mixed. While the athletes generally gained some strength, they also gained weight. Therefore their strength-to-weight-ratio showed only very modest improvements, and not enough to justify the energy expenditure in performing the extra workout. In other cases, strength-to weight-ratio dropped. Why? The problem was that these endurance athletes were [...]]]>

A few decades ago endurance athletes were encouraged to avoid “gym training” for fear that they would develop heavy, bulky muscles. The reasoning was: extra mass without function will inhibit endurance performance. This makes sense. However, the reason “gym training” was adamantly shunned by the endurance culture was primarily due to it being lumped together with the body building culture. Of course the main reason bodybuilders lift weights is to build bulk. They also weight train for symmetry and definition, but the vast majority of their time spent training it to get bigger.

In the early eighties some endurance athletes began supplementing their regular endurance training with weight training in hopes of improved endurance. The results were mixed. While the athletes generally gained some strength, they also gained weight. Therefore their strength-to-weight-ratio showed only very modest improvements, and not enough to justify the energy expenditure in performing the extra workout. In other cases, strength-to weight-ratio dropped. Why? The problem was that these endurance athletes were doing body-building-style workouts, designed to grow muscle size with little or no improvement in functional strength. Of course this resulted in a reduction in the endurance athletes most valued attribute: strength-to-weight ratio.

When it was realized that various training principals and techniques could be reworked to make bulk-less strength gains, gym workouts for endurance athletes were revisited.

While gym workouts were being embraced by some endurance athletes, there were still those who abstained. While it was clear that a finely tailored weight training program could be implemented to build strength without an increase in size or weight, why would an endurance athlete need strength? And would a few gym workouts to achieve it be worth the extra energy expenditure? Would the “return” on investment be justifiable?

Clearly marathon running is an endurance event, not a strength sport. At least this is what traditional wisdom states. But is it correct? For a marathoner, what advantage is it to be able to lift more weight? As it turns out, it can actually be a significant benefit.

If, for example, two runners are completely equal in every respect except for muscular strength, the stronger will be faster over any distance. The lower percentage of maximum strength needed for each stride will translate into improved efficacy and therefore greater endurance. If for example one runner can squat 10% more weight than another, his muscles will not have to work as hard to move the body forward, which can translate to significant endurance gains. When muscles don’t need to work as hard, they also don’t require as much oxygen or circulating blood and therefore will not put as much demand on the heart, which in turn will lower that rate at which it beats. A significant improvement in endurance will be the result. Greater strength does equal greater endurance. Now commonly referred to as functional strength, properly structured gym workouts have been embraced by most all high-level endurance athletes.

While the focus for runners and cyclists will expectedly be the legs, gains in upper-body strength can translate to a significant performance advantage by improving muscle efficacy. Since the arms are used and upper body engaged, improving the efficacy by which they function will help. Each time muscles contract, oxygen and nutrients in the blood is needed. As with the legs, the arms will draw upon the heart to deliver oxygen, nutrition and remove waste products (lactate) so that they can continue moving fluently with ease. With this being the case, it makes sense to increase the strength of the upper body as well so that it doesn’t become too much of an oxygen draw on the system as a whole and increase heart rate.

Nutrition is a vital part of physical training. Of course what you eat are the building blocks used to reconstruct muscle tissue that the training has broken down. Make sure to consume a nutrient-packed smoothie after each workout. Quick and efficient recovery from each workout is key. The faster you can recover, the sooner you can train again. This is what leads to true gains and will improve your performance more so than any other single principal. That’s why I created the Vega Complete Whole Food Health Optimizer formula. I have a serving after each workout to reduce inflammation and start the regeneration process.

The following program is the one of my routines that I perform before I begin a more specific phase, one that converts strength into power. For this one, I perform it three times per week. It is extremely effective, but keep in mind that it was designed for someone who has been weight training constantly for at least a year. Tendons, ligaments and connective tissue need to adapt to a more advanced training program such as this, so not to cause injury. If you are new to weight training, I suggest a more basic program to begin with that will gently allow for your body to adapt. Then you can give this one a try.

This workout is for functional strength gain. It will keep you lean and will improve strength-to-weight-ratio and therefore efficacy, endurance and ultimately running performance as a whole. This is taken from my latest book Thrive Fitness: Mental and Physical Strength for Life.

Lower body
• Lunges: 3 sets of 15 reps
A good all round exercise that helps develop the stabilizer muscles. Particularly important if you periodically run on uneven ground. Also serves as a good warm-up.
• Leg press: 3 sets of 6 reps
This is an ideal exercise to quickly increase over-all leg strength without putting your back in jeopardy, as is common with squats.
• Leg Extensions: 3 sets of 6 reps
Strengthens the knee-supporting muscles, thereby reduce the chance of developing knee injuries. Particularly important if cycling is not part of your cross-training routine.
• Ball hamstring curls: 4 sets of 15 reps
Builds hamstring strength and efficacy while boosting abdominal strength
• Calve Raises: 3 sets of 15 reps
Strengthens them, and in doing so improves their efficiency with each toe-off.
• Crunch combined with reverse crunch: 3 sets of 15 reps
Strengthens core, and in doing so helps improve posture, form and breathing.

Upper body: 3 sets of 15 reps
Reduces oxygen usage of the upper body while running, thereby lowering heart rate and improving endurance. Also helps to maintain proper, efficient form, even once fatigue had set in.
• Incline Dumbbell Press
• Lat pull downs with lat row handle
• Upright rows
• Dips
• Bicep curls
• Crunch combined with reverse crunch

* Workout specifics: Perform lower body exercises two times per week, immediately following your hard runs. The upper body portion can be performed two to three times per week, on alternate days. Rest 90 seconds in between lower body exercises and 60 second in between upper body ones. You may choose to do abdominal exercise in between upper body sets.

The nutritional value of food as stated by the “label claim” is of course pertaining to what is in the food, not what the body actually gets from it. A more sensible way to assess the energy providing attributes of food is to consider its net gain. The net gain of food is the term I give to what we are left with once the food has been processed for energy by the body. We all know that the body gets energy from food in the form of several nutrients. However, the more energy the body has to expend to digest, assimilate and utilize the nutrients in the food we give it, the less we are left with.

An example would be the consumption of white bread. Have you ever eaten at a restaurant that served French bread before the main course? In the past, I would wolf down the bread and though my stomach was physically full, I would still be hungry. Since white bread is basically void of any [...]]]>

The nutritional value of food as stated by the “label claim” is of course pertaining to what is in the food, not what the body actually gets from it. A more sensible way to assess the energy providing attributes of food is to consider its net gain. The net gain of food is the term I give to what we are left with once the food has been processed for energy by the body. We all know that the body gets energy from food in the form of several nutrients. However, the more energy the body has to expend to digest, assimilate and utilize the nutrients in the food we give it, the less we are left with.

An example would be the consumption of white bread. Have you ever eaten at a restaurant that served French bread before the main course? In the past, I would wolf down the bread and though my stomach was physically full, I would still be hungry. Since white bread is basically void of any useful nutrients, my body wanted to continue eating despite the fact that my stomach was full. To digest, assimilate and then eliminate the white bread requires a large energy expenditure. As a result, the net energy gain from it is very low. In fact, if the bread is buttered or if a trans-fat containing spread is added, the result can actually be a net loss.

In today’s hectic, fast-paced world, we are inundated with nutrient lacking foods. Consumed mostly for convenience sake, processed and refined foods have led us to a decline in health and elevated medical costs. Having to consume more of them to “fill up” due to their absence of usable nutrients, yet high sugar and calorie counts, we have become an obese, energy depleted society.

Back a few years in my more conventional thinking days I would try to gauge my caloric intake requirements based on my activity level and body weight. Eating about 8,000 calories on heavy training days, I would usually need a rest day soon after. I realize now, a large part of my need for the extra rest day was not just to recover from the energy expended during training, but primarily from the energy expended digesting an inordinate amount of low net gain food.

By consuming more easily assimilated foods a large amount of energy can be conserved. Due to two main reasons, the first being that the nutrient rich easily digested foods can be assimilated with less expenditure. The second being that when more nutrient rich foods are present in the diet, the body does not have to eat as much as if it were fed “average” foods. As a direct result, not as much needs to be eaten and therefore digested. This is a huge net energy gain, to be spent as you please. If the body is left to decide it will likely choose improved immune function and quickened restoration of cells damaged by stress—essentially, “anti-aging” activities.

Once realizing the value in nutrient density, assimilation, and absorption of food, I began eating in terms of net gain, with no adherence to calorie consumption guidelines. Instead, I focus on consuming nutrient dense, easily assimilated foods. As a result my recovery rate has significantly improved. I no longer need an extra day to recover from eating copious amounts of conventional food. Enhanced by simple means of increased efficiency, my body now pools its retained energy resources to more quickly recover from muscle damage associated with training. Today, I consume about 30% fewer calories than I did just two years ago yet have more energy—by means of conservation, as opposed to consumption.

Instead of feasting on common refined foods, I now consume whole foods almost exclusively. Raw, alkalizing, enzyme intact, living foods have become the foundation of my diet. Switching my main carbohydrate source away from refined starches to whole fruits, vegetables and grains was my starting point. Raw nuts and seeds, with an emphasis on hemp and flax, as well as legumes supply me with protein and essential fatty acids. The majority of vitamins and minerals I require come from fresh, raw vegetables – dark leafy green ones in particular.

It’s easy to pack nutrients into liquid form thereby improving assimilation; basically allowing the body to get what it wants while expending less energy to get it. I have one or more nutrient-packed shakes daily to insure that I get all the nutrients I need to support my activity level. Also, since it’s important to eat several meals and/or snacks a day, making one or more of them liquid adds variety.

Ideally, a shake should contain all the nutrients that a compete meal does. First, make sure that the protein is an easily digestible one, such as hemp, which is packed with live enzymes that improve digestion and absorption. For essential fatty acids (especially Omega 3), I use ground-up whole flax seeds. Maca, as an adaptogen, adrenal tonic and a source of sterols and sterolins, is also a critical ingredient. Chlorella, for its detoxifying properties, naturally occurring vitamin B12, growth factor, nucleic acids and rich chlorophyll content, is another worthy addition.

Hemp, flax, maca and chlorella are the four primary ingredients in all my shakes. After adding them, I blend it all up with whole fruit and water or nut milk. Feel free to experiment with all kinds of fruit for variety. Berries are always desirable as they are loaded with antioxidants. Raw carob powder is also a nice addition. In fact, making this blender drink years ago lead me to formulating Vega Complete Whole Food Health Optimizer.

Remember, when it comes to improving net gain, the key point to remember is if you don’t spend it, you’ll still have it. Think in terms of energy conservation when it comes to vital body functions such as digestion and assimilation to help you perform better at anything you attempt.

Properly balanced plant-based protein can offer several advantages over more traditional animal-based options. I discovered this along the way when I was searching for a performance advantage. At the age of 15 I made the concerted decision that I wanted to race Ironman triathlons professionally. Aware that staking the odds of making this happen in my favor would rely heavily upon a sound nutritional strategy, I began to search for one. Going somewhat against the grain, I decided to experiment with a plant-based diet. As you might imagine, criticism flowed: where would I get my protein? Until it worked. I raced Ironman triathlons professionally for seven years, all on a plant-based diet. I honestly believe that the detail I applied to my nutrition program was a large reason for me even having a Pro Ironman career at all. The following is what I learned about protein and how you can apply it to boost your overall performance, improve muscle tone and increase your energy level.

It was once thought that only animal [...]]]>

Properly balanced plant-based protein can offer several advantages over more traditional animal-based options. I discovered this along the way when I was searching for a performance advantage. At the age of 15 I made the concerted decision that I wanted to race Ironman triathlons professionally. Aware that staking the odds of making this happen in my favor would rely heavily upon a sound nutritional strategy, I began to search for one. Going somewhat against the grain, I decided to experiment with a plant-based diet. As you might imagine, criticism flowed: where would I get my protein? Until it worked. I raced Ironman triathlons professionally for seven years, all on a plant-based diet. I honestly believe that the detail I applied to my nutrition program was a large reason for me even having a Pro Ironman career at all. The following is what I learned about protein and how you can apply it to boost your overall performance, improve muscle tone and increase your energy level.

It was once thought that only animal protein was complete and therefore a superior source to plant-based options. Complete protein is comprised of all ten essential amino acids. By definition, essential amino acids cannot be made by the body; they must be obtained through dietary sources. And, in fact, there are actually several complete plant protein sources. However, to obtain all amino acids in high quantities, it’s advantageous to consume several complementary sources of protein on a regular basis. For example, hemp, yellow pea and brown rice protein make up a superior amino acid profile that rivals any created in the animal kingdom.

Additionally, one of the big advantages of properly balance whole food, plant-based protein over animal protein is its only slightly acidic or neutral pH. In contrast, highly processed foods are acid forming, and even more so are animal based foods. Whey protein isolate, for example, is highly acid forming. Whey, strait from the cow, would be numeral and even slightly alkaline, but once the protein gets isolated (therefore rendering it no longer a whole food) and it is then pasteurized, these two steps of processing lower its pH, making it considerably more acid-forming. Meat, pork in particular, is also highly acid forming. Acid forming foods include all those that are cooked at a high temperature or highly processed. Among the most acid forming are meat, coffee, pasteurized milk and cheese, prescription drugs, margarine, artificial sweeteners, soft drinks and roast nuts as well as all refined flour-based foods. Refined flour-based foods include: most commercial breakfast cereal, white pasta, white bread, conventional baked goods.

As a basic rule, the more that has been done to the food, the more acid forming it will be. The less that has been done to alter its original state, the more alkaline forming it will be.

It’s advantageous to maintain a neutral pH. Eating too many acid forming foods will promote inflammation, reduce immune function and cause highly-alkaline calcium to be pulled from the bones to keep the blood in its neutral state of 7.35. This of course leads to lower bone density and in many cases, osteoporosis. In fact, the over consumption of highly refined foods is the reason that we as North Americans are contracting osteoporosis at a younger age than ever before in history.

The most alkaline forming foods are those with chlorophyll, the green pigment in many plants. Leafy greens for example. Hemp is an excellent example in that is contains complete protein, yet the fact that it is not isolated and that it contains chlorophyll helps maintain a more alkaline pH.

A large salad is also a good high-quality protein option. I realize that when many people think salad, protein is not usually what comes to mind. Although, dark types of lettuce are up to 40% protein and spinach registers at about 45% protein. Since leafy greens are light, of course, this doesn’t add up to astonishingly high numbers in term of grams of protein. However, since protein in leafy greens is already in amino acid form, the kind usable by the body, it doesn’t have to be converted; therefore it saves the consumer energy. The body can’t use protein as is, it must convert it to amino acids first. Therefore in my book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, I classify foods with this quality as “one-step nutrition” foods. They offer a significant advantage. Since the step of converting protein to amino acids is eliminated, the body will conserve energy through the assimilation process. And, because of this energy savings, you will have a greater amount. If you don’t spend it, you still have it; that’s the premise of another one of the core principals in Thrive called “energy through conservation as opposed to consumption.”

If a large enough salad is eaten, taking into consideration its “one-step nutrition” quality and therefore its ability to provide more energy than foods that don’t assimilate as efficiently, a substantial amount of usable protein will be ingested.

“Pseudo grain” is the term given to what is technically a seed, yet commonly referred to as a grain. Examples include: amaranth, buckwheat, quinoa and wild rice. Since they are all in fact seeds, their nutritional profile closely reflects that. They are gluten free, and higher in protein than grains. They can also be easily sprouted. The sprouting process converts the protein in pseudo grains into amino acids, putting them in the one-step nutrition category, thereby significantly improving their digestibility. Additionally, sprouting raises their pH making them an alkaline-forming food. And with greater than 20 percent protein in amino acid form and superior digestibility, pseudo grains are a sound protein source. Adding half a cup of sprouted buckwheat to a large salad will certainly yield a high-quality protein meal.

Brendan Brazier: Professional Ironman triathlete, two-time Canadian 50km ultra marathon champion , bestselling author on plant-based performance nutrition, and formulator of Vega whole food nutritional products. www.brendanbrazier.com