Packing on Lean Muscle with Plant-Based Nutrition

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.

Forget coffee and have a SUPERFOOD SUMMER

Sarma’s One Lucky Duck goodies (raw and vegan crackers, cookies, truffle butter, nuts and more) are now in the Crazy Sexy Shop!

It’s been six years now that I’ve been a mostly raw-vegan, most of the time. In my books, blog, and elsewhere, I openly admit to being relatively open-minded when it comes to what I eat. But sometimes being very relaxed about it—particularly in the context of stress and other distractions—leads to the formation of habits before we even realize what’s happened. My own example of this: coffee! What a hypocrite I am. A whole page in my first co-written book Raw Food Real World is devoted to how bad coffee is.

My transgressions started a few summers ago as one of my early oneluckyduck.com investors was frequently drinking coffee around me in my office. I wasn’t sleeping much then and particularly freaked out about a lot of things going on, and the smell of it was very appealing! First I’d ask for a sip, then I’d have a few sips, then I’d just grab the whole cup from him and he’d have to go get another for himself. Before I knew it, I was hooked again. It was that easy.

I felt like an addict with a secret. I’d run to the coffee shop for an iced coffee, then head back towards the restaurant thinking that I really shouldn’t walk in this neighborhood drinking coffee! What if one of the regulars from the juice bar saw me! What then? Making it easier for me, my assistant at the time became my “enabler” offering to fetch me a fresh iced coffee anytime I wanted. I truly felt like a “user” when I finally bought my own ground coffee. At least now it’s organic, I rationalized. Still, alone in my own kitchen filling the filter (made of unbleached recycled paper, of course!) with the aromatic grounds, and waiting for the water to boil, I felt a bit like a crack-head with the spoon and lighter.

My conflicted and tumultuous on and off relationship with this substance has led me to a few conclusions. I simply do not do well on coffee at all, tempting as it is. Not to mention, it gives you yucky coffee breath if you don’t brush your teeth right away. I also have a theory that it makes me sweat and in an odd funky kind of way. Not sexy! But the worst issue is the dependency and crashing. I might feel uplifted for a bit, but then before long sluggishness sets in. Is it not also widely known that it dehydrates you and inhibits the absorption of iron and many other minerals, and is acidic in your body? Further, it must certainly be the case that when you get to the point where a massive migrane is the consequence of trying to stop suddenly, something is really wrong with this very popular habit.

Luckily, I finally feel I’ve weaned myself off for good. If I get very little sleep and crave a sweet and creamy jolt, I mix in my VitaMix some raw cacao powder, nut milk (or, heaping tablespoon of cashew or almond butter + water = milk), stevia or agave nectar, vanilla, ice, and some frozen banana if I have any, and pour it over more ice. So refreshing, much better than iced coffee, and its breakfast too. There also seems to be something magically energizing about the combination of goji berries and raw cacao. My favorite breakfast is One Lucky Duck chocolate crispies with a handful of raw cacao nibs and goji berries, maybe some sliced banana, and hemp or nut milk. It’s crunchy cereal power breakfast.

Superfoods may be a very overused term these days. I love goji berries and they seem to keep you full for hours. A famous New York cosmetic doctor was quoted in a fashion magazine years ago saying that the goji berry is the number one anti-cellulite food, because of how loaded they are with antioxidants. I read this and immediately wanted to hoard them as I expected a sudden worldwide surge in demand and subsequent scarcity, but luckily they still seem readily available and affordable.

I’m also completely in love with green shakes. I’ll always love green juice, particularly when I don’t want to get really filled up. But when I want to get filled up, I make a green shake. Fresh cucumber in the blender makes an excellent base, to which I add grapefruit or pineapple, lemons and limes, sometimes a little mango. To that I add a whole bunch of fresh cilantro, kale, chard or spinach, sunflower sprouts if I have them, along with stevia, a pinch of salt, and a splash of vanilla. I like shakes because they make for the ultimate superfood party. I love to add a splash of aloe vera juice, a toss of tocotrienols, a spoon of blue green algae, some green tea extract, and yes, maybe some more goji berries—which blend easier than you might imagine if you have a VitaMix.

Aside from being so nutrient dense, what I love about these crazy concoctions is that they taste really good. Sometimes I add strawberries or blueberries, or nectarines or white peaches. And if I don’t feel like having it in a glass, then I’ll chop a fuji apple into a bowl, pour my amped up green shake over it, sprinkle it with bee pollen and some whole goji berries and eat it with a spoon like cereal – superfood cereal. When this is what I’m taking in, I feel as if I could not eat for days and I would feel fine. As if I’ve truly nourished myself and am a well oiled machine.

With so many variables, it’s always tricky to evaluate how something specific is affecting you. I have given up coffee only to fall back into the habit enough times that the overall conclusion is clear to me. I might crave that initial high and the flavor, but it’s a quick fix that quickly makes one dependent. The funny part is, I would slip back into drinking coffee with a full awareness of feeling very unclean about it, and I think in some way that was part of it – I was being almost rebellious, or thinking that I just needed it to get me through a particularly sleep-deprived and work crazy period of time. Now, when that urge for a cup of coffee – even just one – starts to gnaw at me, I take a deep breath and think about the characters in Trainspotting. That always does the trick.

Sarma

*This article was originally published in Get Fresh! Magazine.

Nutritional Microscopy

Since my childhood, life-altering circumstances would lead me to health and a healing vegan diet. I experienced the death of my little sister to leukemia, followed by the loss of my mother of the same disease. During this time, I stopped eating chicken and other meats and slowly gravitated towards a vegetarian lifestyle. By my twenties, I sought out the vegan raw food diet as a conduit to health and sustainability.

When a Soul has been charged with saving human and animal lives from unnecessary and painful death, no obstacle becomes too great. As I researched deeper, I studied Nutritional Microscopy to analyze live blood cells for the root cause of all disease in the body. This knowledge confirmed the science of a healing diet — by creating an alkaline pH balance in the blood with alkaline meals and various alkalizing drinks.

When there is hyperacidity in the liquid surrounding the cells in the body there is likelihood of disease and distress in the emotional being as well as the physical body. It is a humbling journey to RISK ALL so that others (human and animal alike) can have their day living in the utopia so yearned for. Through the tearful and joyful sacrifices of others we ALL get closer to the truth.

There are many individuals that stand with courage to save lives by their personal search for truth. Kris Carr being one of them! Another outstanding individual that I am highly encouraged by is Dr. Robert O. Young. Through his willingness to stand up to the “system” and RISK ALL, Dr. Young is revolutionizing the way we think about life in both spiritual and physical realms. What if his theories are correct? After all, this researcher has based his conclusions on over 40,000 live and dried blood observations, and patient interviews that he has conducted himself (as well as interpreting other peoples research with the perspective of The New Biology), and he honorably notes the researchers that he “stands on the shoulders of” and who have come before him (Enderlein, Bechamp, Livingston-Wheeler) plus hundreds of others.

Dr. Young, Nutritional Microscopist and author of the pH Miracle series of books, and Sick and Tired, has a healing and educational ranch in Valley Center California, where he teaches the art & science of nutritional microscopy. This incredible educational tool allows individuals like myself to learn how to share with others exactly how their diet and lifestyle are affecting their very own inner terrain and blood quality. This is important because according to Dr. Young, it is from healthy or unhealthy red blood cells that all other body cells, can be produced, healthfully or “dis-eased”!!

Nutritional Microscopy allows the subjective “I don’t feel so good” to have an actual picture to go along with that feeling. Live & Dry Blood Cell Analysis allows you to see your own blood on the computer screen and get the encouragement deserve as you see the changes you have made in your diet & lifestyle producing a happy, healthy inner terrain. When you see for yourself what YOUR inner world looks like on a physical level you can begin to ask new questions. From a new vantage point, you are bound to get a certain sense of self-empowerment, responsibility and motivation. Be willing to RISK ALL in the quest for truth and vibrant health that is our birthright…and realize that the One guiding ALL for a juicier and fuller life will accompany you along on the journey. You are not alone!

Hydration 101 – The Foundation for any Cleansing Program

Michael Perrine, Detox Consultant and Colon Heath Therapist

Most of us are no longer drinking from glacial runoff or natural springs unless it’s been pasteurized, bottled and shipped to us. So, water has become a topic of great discussion especially now with technology, ecological concerns and industrial pollution all growing rapidly.

The bottom line is this: A CLEAN AND HEALTHY BODY IS A HYDRATED BODY.

Before I get into details I want to get across the most important aspect of getting hydrated: Just get hydrated! There are all sorts of issues with water from the process to the packaging to the source, but one thing for certain, daily detoxification and assimilation comes to a halt with dehydration.
Water is a solvent of and diluter of metabolic waste and foreign poisons. It is also a carrier that transports toxins out (urine, feces, sweat) and allows the exchange of valuable elements in the body. The absence of sufficient water causes systemic stagnation. The concentration and building up of poisons in the body due to dehydration is one of the leading contributions to illness.

OK, so what kind?

Bottled Water

Almost always acidic and sometimes from questionable sources, bottled water may be a better choice that certain municipal water sources depending on where you live. However, it is known that plastic does leach into the water. For this reason, the clear bottles are a better choice than the cloudy plastic bottles. Just a basic examination of water from cloudy plastic bottles indicates the presence of plastic. The scent and taste are undeniable. Various forms of plastic are known carcinogens (cancer causing) and known to cause disruptions in the endocrine system.

Some general rules around bottled water are:

• Buy clear plastic over cloudy plastic bottles.
• According to The National Geographic Green Guide, the better choices in bottling plastic are:

#1 polyethylene terephthalate (PET or PETE)
#2 High Density Polyethylene
#4 Low Density Polyethylene
#5 Polypropylene

• Those to definitely avoid are those with these numbers on the bottom of the bottles:

#3 Polyvinyl Chloride (PVC)
#6 Polystyrene (PS)
#7 Polycarbonate

• Use it once and don’t refill it.
• Keep bottles away from heat (out of cars in the summer months) as this accelerates the release of plastic.
• The levels of plastic found in water increase over storage time. Try to buy ‘newly’ bottled water.
• Please Recycle.

Bottling water in plastic is also extremely energy inefficient and contributes greatly to oil consumption and landfill waste. The Park Slope Food Coop in Brooklyn, N.Y. has voted to take bottled water off the shelves for this reason.
For an excellent documentary on Plastics see: http://www.vbs.tv/watch/toxic/garbage-island-1-of-3

Water Filtration

Water filtration (and there are a lot of different methods – reverse osmosis, distillation, etc.) allows us to enjoy clean water and to stay clear of plastics and the environmental impact of that model.

Distillation is the steam evaporation of water, leaving behind solids and contaminants as well as sterilizing the water. Many distillers pass the distilled water through a stone filter to remove gasses. Although clean, distilled water is usually acidic and is considered controversial due to it’s potential to bond with minerals in our bodies and carry them out. Distilled water can be recharged by adding a tiny pinch of celtic sea salt or a few blades of wheatgrass and allowing it to sit in direct sunlight in a glass bottle.

Kangen Water

Kangen is a Japanese word that means, “to return to the origin.” Starting with clean water (filtered or from an already clean source like mountain springs) and ionizing the water is the best way to transform water into a highly effective cleanser and alkalizer.

A kangen water ionizer runs a stream of water across magnetically charged plates separating acidity and alkalinity. This is called ionization. Most machines will allow you to produce both kinds of water. Alkaline water is used for consumption while acidic water is used for cleansing the surface of the body. Alkaline, negatively ionized water contains high levels of antioxidants that neutralize free radicals and has the power to emulsify and dissolve toxins from our body tissue. The body will protect itself from acidic wastes and balance it’s pH by converting them into solid materials that are stored in the arteries and in fatty tissue. Many report weight loss from the consistent consumption of ionized water due to its ability to neutralize and dissolve acids. This water is a foundational element in Dr. Hiromi Shinya’s eating program. For more on Dr. Shinya’s work see: Video on Dr. Shinya

And how much?

When determining how much water to drink we need to consider exercise level, climate and the quality of our diet. An athlete in a tropical climate will probably require more water than someone less active in a cool climate. We also need to understand that certain foods and beverages will pull water from the body requiring a greater demand for water. Most other beverages (tea, coffee, soda, juice, etc.) do not take the place of water. Some beverages will dehydrate the body while others will simply deliver their nutrients, sugars or chemicals and quickly exit without hydrating.

What to Avoid?

These have the potential to dehydrate:

• Coffee
• Tea
• Soda
• Carbonated beverages
• Alcoholic beverages

For those of us that like structure, Dr. F. Batmanghelidj, author of “Your Body’s Many Cries for Water“ recommends:

“You should drink half of your body weight in ounces. If you weight 200 pounds, you should drink 100 ounces water (3.13 quarts, 2.98 liters or about 10-12 cups of water a day).” He also notes “It is very important you balance your sodium intake with your water consumption. Take 1/4 teaspoon of salt per quart of water – every 4-5 glasses of water. Be sure to get sea salt. The best is Celtic sea salt or Himalayan sea salt.”

It’s fascinating how complicated the simple and essential things in life are becoming. Let’s all show up fully to these changes and do our best to honor our bodies and respect the source.

Mike Perrine is a detoxification consultant, certified colon hydro therapist and the co-owner of Gravity East Village, a cleansing and detoxification consulting office in New York City.

Stand in your power

Wellness Warriors,

On Monday May 11th, hundreds of you will be participating in our online Adventure Cleanse Tune-up (ACT). First and foremost, I am so PROUD of you. You are brave, responsible, brilliant unicorns full of healing potential. Yeehaw!

Many of you have already started to upgrade your cabinets, fridge, pantry and the secret vodka stash in the laundry room. GREAT! Toss what no longer serves you. This is your weekend to move from the darkness into the light. Farewell artificial colors and flavors, preservatives, trans fatty acids (if New York City restaurants banned this stuff, so can you), saturated animal fat, unpronounceable chemicals, whey, casein, gluten, fructose, corn syrup, and hydrogenated non-foods. These are poisons not meant for your regal being.

Remember you are a god/dess. Poo on a plate won’t do! If you don’t believe in your beauty then shut your (former) pie hole and let me do the talking. YOU ARE STUNNING! This world will suffer if you’re not at your best, brightest and most fulfilled. I will suffer if you don’t shine. When you build a daily practice of honoring yourself, thoughts rearrange. The negative hot air loses power as the truth posies push through. Got it sparkle puss?

As a result of your efforts you’re gonna twinkle from the inside out. No one can package that in a fancy French bottle! Remember, it’s not about weight, disease reversal, fixing the blues (or your marriage). Start small. Love yourself at the cellular level.

This tune-up works because it focuses on rebuilding your terrain by increasing your alkalinity. That’s all you need to remember. By consuming more alkaline foods and less acidic foods you’ll feel better, look better, and have tons more energy. If you need a little pH refresher course, please read my recent post.

Only you can ignite the glow! Commit and try to be as consistent possible. But if you flub a day it’s OK. Don’t beat yourself up or succumb to a mega-binge. “Hey, I blew it anyway so why not get high on my favorite drug – food”. That’s dirty self-sabotage speak. This “tune-up” is NOT under the supervision of your ego. ACT and be guided by your higher self. He/she loves you dearly and believes that all your dreams are within reach.

So if you stumble just be kind and remember your divinity. Pay close attention to why and what hit your trigger. Pull out your Food & Lifestyle Journal and scribble the issues OUT of your tissues. Take a walk, bark into a pillow, call a buddy, soak in the tub, rent a funny movie, do what you need to do to break the habit and then slide back into your bikini (even if it’s currently too tight) and dive in again.

Some folks may try and discourage you from changing. They prefer you fat, sick, mad and exhausted. “Oh, that’s dangerous, I wouldn’t do that if I were you! Where will you get your protein? You’ll wither and die” Huh? Since when is a plant-based diet full of salads, veggies, steamed greens, juice, nuts, seeds, beans, sprouts, gluten-free grains and breads, yummy almond butter, pates, soups, smoothies, baked root vegetables, exercise, journaling, telling someone you love them, rolling in the grass while giggling – dangerous? Stand in your power and break from the human herd. Folks like that don’t want to you to look at yourself nude (emotionally & physically) because it puts pressure on them to do the same. Screw that, skinny dip!

I love each and every one of you. Good luck and remember to join the forum. I’ll be posting daily in the Life Lounge section under Adventure Cleanse Tune-up. For a detailed discussion on the different cleanse levels, check the forum.

Peace and power,
Kris