Treat of the Week, Part 1: The Smoothie

I thought I would give everyone's brains a rest this week.  So, for a change, I will not impart tremendously useful knowledge to you today.  This week I would love to focus on the best ways to start and end the day.

I don't know about everyone else, but when I wake up in the morning I don't always feel like eating; it's as if my body isn't ready to accept food just yet.  I know how important it is to get the metabolism going as soon as possible (we'll delve into that in another post) so we have devised a way to get food in our systems while keeping it light and refreshing and not overwhelming at the same time.  I give you...

THE BARON GINSBURG SMOOTHIE


Ingredients

• 1/2 frozen banana 
• 3/4 cup frozen fruit of your choice (berries are a great option but we've also had success with peaches and mangoes - ANY supermarket will have bags of frozen fruit, just make sure that it is 100% fruit with no additives)
• 1 cup Almond Milk (we've tried many brands but are happiest with Blue Diamond Almond Breeze Original Unsweetened - most stores carry this now, as well)
• 2 tablespoons flaxseed meal (go with Bob's Red Mill if you can - the flaxseed is SO high in fiber and Omega-3 fatty acids)
• 1 tablespoon raw cacao powder (we use Navitas - you can skip this step if you'd like but we love having a little hint of chocolate in our smoothies)

Directions

1. Blend to desired consistency and drink up!  That's it!  That's all there is to it!  

We drink these smoothies every morning, right when we wake up, and they are just what the doctor ordered.  They only take about 5 minutes to make and they are the perfect blend of simplicity, healthy ingredients, and great taste.  The best part is - this is just our version.  You can add whatever you want to this basic template.  Wanna add some all natural peanut butter for thickness and protein?  Do it!  How bout a few drops of Agave for your active sweet tooth?  Go for it!  Or even a handful of spinach to get your dose of leafy greens?  Have at you!  Note: we've tried the spinach trick and, trust me, you can't even tell that it's there.  If leafy greens aren't your thing, THIS is how to eat them.  They won't affect the flavor and they give you ridiculous amounts of vitamins.  Drink your greens!  I encourage you to give this recipe a try, jazz it up to your liking, and start your day off by letting your metabolism get to work on easily digestible foods instead of the 1790 calorie (970 calories of fat) Big Country Breakfast at IHOP.

Thank you for reading, PLEASE become a follower, PLEASE find me and follow me on Twitter (@Recon_Carnivore), and PLEASE tell your friends!  Tune in on Friday for the perfect late night snack to end a hectic day!  

H.O.P.E.

Happy Monday, everyone!  I feel like I should have written this post earlier considering it is the basis for most of my healthy eating - but better late than never!


When I made the choice to begin my brand new vegan lifestyle, I really wanted to start from scratch and give my body a clean slate on which to work.  Also, I thought it would be wise to get some expert opinions on what to eat.  So, when we returned from our honeymoon in Thailand, Liza and I went to visit Shannon Elldrege at Zen Cleanse here in Tarzana.  First of all, I have never had such a casual conversation that focused on the "workings" of the human body (mine, in particular).  She really put us at ease.  But that's a whole other story...


The most important information I left with were her "building blocks" to healthy eating.  She calls them H.O.P.E. or:


High fiber
Oils
Probiotics
Enzymes


I thought I would take this opportunity to define each of these blocks, explain why they are so important to our bodies, and give a few examples of where to find them in everyday life.  Strap yourselves in!


HIGH FIBER
Fiber is essentially "the indigestible portion of plant foods having two main components: soluble and insoluble.  It acts by changing the nature of the contents of the gastrointestinal tract, and by changing how other nutrients and chemicals are absorbed.  Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract. Insoluble fiber has bulking action and is not fermented." (US Department of Agriculture, National Agricultural Library and National Academy of Sciences, Institute of Medicine, Food and Nutrition Board)


Got all that?  In layman's terms, you get fiber from the bulk of plants and it helps your body digest things more easily.  High fiber is 5g or more of fiber in a serving.  Easy enough.  But fiber has gotten a bad rap because of what it makes people think of - it makes you have to go to the bathroom.  True, but that is extremely important to our bodies.  Assisting our bodies in digestion and elimination (yup, that's what you think it is) is essential to living a healthy life.  So let's not be so squeamish and get more fiber in our diets.  The best sources of high fiber can be found in:

• Grains (whole grain bread, bran, brown rice, etc.)
• Fruits (berries, raisins, apples, bananas, etc.)
• Vegetables (baked beans, lentils, peas, carrots, sweet potatoes,  squash, etc.)
• Nuts (almonds, peanuts, walnuts, cashews, etc.)

OILS
When people think of oils, they probably think of EFA's (essential fatty acids) and Omega-3's.  EFA's are the bodyguards that protect cell membranes so that they are able to admit healthy substances while blocking ones that may hurt us.  Omega-3's could be the most recognizable fatty acids.  Their advantages include, but are not limited to:

1. Acting as an anti-inflammatory 
2. Improving brain function
3. Protecting against heart disease
4. Controlling intestinal disorders
5. Treating skin problems such as acne or eczema

The popular way to get your EFA's and Omega-3's is by taking fish oil.  But, being vegan doesn't afford us that option.  So, we use flaxseed oil.  It can be purchased at any Whole Foods and is an incredible way to get your oils.  Just one teaspoon contains approximately 2.5g of Omega-3's which is equivalent to more than twice the amount an average person gets in their diet.  Instead of using a creamy salad dressing or regular olive oil in a frying pan, sprinkle a tablespoon of flaxseed oil onto your greens and let it work its magic.









PROBIOTICS
In 1989, Roy Fuller came up with the definition that is most widely recognized when referring to probiotics.  "A live microbial feed supplement which beneficially affects the host animal by improving its intestinal microbial balance." (The Journal of Applied Bacteriology)  In short, probiotics are just what the name would suggest: microorganisms that are introduced into the body and are beneficial to the host.  


Some probiotics have been shown to be helpful in preventing and treating various forms of several ailments including:

1. Diarrhea
2. Lactose intolerance
3. Colon Cancer
4. Cholesterol
5. Blood pressure
6. Immune function

I must admit that I am not as well versed in the field of probiotics so I won't act like the expert and direct you to a product I know nothing about.  What I was told by Shannon is to buy an unrefrigerated probiotic.  The refrigerated products are only fresh at the controlled temperature in which they are kept and should be consumed immediately to achieve desired results.  Taking them out of the refrigerator, purchasing them, traveling them home, and then refrigerating them again could very easily create enough unrefrigerated time to kill the beneficial microorganisms.  Liza's favorite probiotic comes in the form of a fermented tea drink called Kombucha.  

 She prefers the Synergy brand but they come in many different flavors and brands.  Try one out, do your homework, talk to a doctor, visit a health food store that carries a wide variety of probiotics, and ask questions!  And, for the record, if anyone has advice on a good probiotic, please share so we can all benefit!

ENZYMES
This final block is probably the easiest of the group to recognize and find.  This is your bulk.  Your fruits.  Your veggies.  Your juices.  I'm sure all of your mothers have told you to eat your veggies and drink your juice so I don't have to tell you about all the vitamins (B, B-12, C, etc.), minerals, fiber and so much more.


But I will tell you that this lifestyle hinges around this block.  It is the crux of almost every meal we eat.  The Center for Disease Control and Prevention recommends that a 30 year old man who does up to an hour of exercise daily should eat 2(!) cups of fruit and 3.5(!) cups of vegetables per day.  I feel that these numbers are very low but, if they are accurate, there is no excuse to not achieve your fruit and veggie intake everyday.  Go to your local store where you buy produce, find organic fruits and veggies (when possible) and go to town!  Also, I must recommend my favorite juice in the world: Bolthouse.  These juices are delicious, healthy, 100% natural, filled with vitamins, and they come in both fruit and vegetable choices.  One 8 oz. glass of their juice each morning gives you a great start to the day.  Please keep in mind that, even though Bolthouse juice is a wonderful way to get your dose of fruits and veggies, it is still not as beneficial as fresh juice or smoothies.  Additives are still included to keep the juice fresh for a longer period of time which may lessen the amounts of enzymes that are available.  Eating or juicing fresh fruits and veggies is still the way to go if at all possible!

I hope this was a big help to everyone.  I refer to this list daily and try my hardest to incorporate all of these blocks into my everyday food choices.  Some days are more successful than others, but we live and learn.  Just remember:

High fiber

Oils

Probiotic

Enzymes

is the opposite of...


Donuts
Oreos
Upside down cake (there aren't many foods that start with "U", ok!?)
Butterfingers
Twizzlers


As always, thanks for reading.  Create a profile, become a follower, tell your friends and family to do the same, and follow me on Twitter!  (@Recon_Carnivore)

How Much Is Too Much?

We exercise - A LOT!  Ok, we're not triathletes or body builders but we put in a solid hour (at least) of hard-core, non-stop, sweat-inducing, body-altering work every day.  I'll be discussing our regiment in a later post.  I have definitely noticed a difference in my body structure, strength, and endurance but the bottom line is - it still hurts and maybe sometimes I just need a break.

Example: Yesterday Liza and I completed our fifth straight day of running, jumping, squatting, and doing ridiculous amounts of pushups all at a high paced tempo.  We were tired but, as usual, we felt happy just to get through the whole thing (Liza more successfully than me, lately).  Sore as ever, we took our recovery drinks, showered, and left for a brunch party.  While at the party, there were three 15 year old boys playing basketball and they asked me if I wanted to play.  Sure!  Forget the fact that I haven't played a real game of basketball in at least five years.  I've been eating great and exercising so I can do anything, right?  Well, I was a little rusty but I was playing better than I expected.  Then I began to breathe heavy.  Then my legs started to feel like Jell-O.  Then I couldn't jump to grab a rebound.  Then these little punks started running right past me.  I felt fine but I just couldn't keep up anymore.  I got home and discovered that I had pulled something in my chest/upper back which made exercise this morning not terribly efficient.  I am not in massive amounts of pain and I'm sure all will be well in a couple of days but this begs the question:

How much is too much?

I clearly understand the need to exercise every day (with the understanding that the body needs a day to simply rest or stretch instead of killing itself) but I am struggling with this question as well:

When do you push through with everything you've got and when do you listen to your body, take the hint, and let it go?

I clearly don't have the answer just yet because I either push through and sometimes regret it or I listen to my body, let it go, and feel like a lazy bum.  So, I turn to you all.  PLEASE create a profile, become a follower/friend, and throw in your opinions.  This is not just for me, but for all of us.  Maybe there are a ton of people reading this blog who are having the same issues and you are the one person who has the solution.  See?  You could be the one to solve everyone's problems.  What a cool thought!

As always, thank you for reading, tell your friends, and take care of yourselves!

Treat of the Week: Vegan Banana Apple Chunk Bread

I came home late from work the other night and, the moment I entered the hallway leading to the living room, I was hit with an incredible smell.  It was a sweet smelling aroma that I would recognize anywhere - freshly baked banana bread!  My tired body immediately woke up and headed straight for the kitchen where my assumption was verified.  Liza had baked us one of the most amazing smelling banana breads I had ever encountered.  Not only that, but it was completely vegan, tremendously healthy, and apparently easy to make.  And, to top it all off, I would not be posting this recipe right now if this bread wasn't absolutely delicious in every way!  It's sweet, ridiculously moist, and surprisingly light.  It can really be eaten at any time of the day and the prep work is so minimal, you can make the whole thing (from start to finish) in just over an hour.  Enjoy and, if you didn't believe me about the previous recipes, do yourself a favor and try this one - you will not regret it!  Please leave comments and tell your friends.  Let's get some banter going!!!

VEGAN, GLUTEN FREE BANANA APPLE CHUNK BREAD
courtesy of www.fitsugar.com

Ingredients

• 2 ripe bananas
• 1 apple, peeled and diced
• 2/3 cup Sucanat or sugar (Liza used Raw Agave - a staple of any healthy sweet tooth diet!)
• 1 3/4 cups whole wheat flour (Liza used Bob's Almond Flour to make it gluten free)
• 1/2 cup applesauce
• 1 teaspoon baking soda
• 1 teaspoon salt

Directions

1. Preheat oven to 350°F.  Lightly spray (or grease with butter/butter substitute) a nine-inch loaf pan.
2. In a medium sized bowl, mash the bananas with a fork.
3. Add the rest of the ingredients and mix well.  Pour into greased pan.
4. Bake for 45-60 minutes or until a toothpick inserted in the middle comes out dry (Liza baked ours for about 70 minutes - it could have been our oven or the flour substitution but it still came out perfectly - just keep an eye on it)
5. Cool in pan for 15 minutes and then transfer to a cooling rack.
6. Enjoy!  It doesn't get any easier than this recipe!

BEFORE

AFTER

Treat of the Week: Recovery Pudding

Lately I've noticed that I've been getting exponentially more tired every day.  I know it shouldn't come as a huge surprise since my exercise level, work load, audition amount, etc. has started to pile on, but I still don't like it.  I mean, I'm eating a lot of really great calories and going to sleep earlier than I have in years in the effort to get 7-8 hours of sleep each night - but I'm still totally beat by the end of each day.

I've noticed that it all begins after our Insanity workouts (stay tuned, that's a later post).  Some people feel totally alive and ready to tackle the world after an hour of ridiculously intense cardio and/or weight training but, honestly, it just makes me want to fall on the couch and melt into oblivion.  I feel like I don't have the sufficient amount of energy to accomplish what needs to be done throughout the day.  So, I turned to Brendan Brazier, the Ironman triathlete, Ultra Marathon Champion, and author of The Thrive Diet, for advice.  On page 126, I found a recovery pudding recipe which sounded like a filling amount of healthy calories that will hopefully help my body bounce back directly after a tough workout.  For those who don't own the book, here's the recipe:

1. 2 bananas (fresh or frozen; we chose to use frozen to keep it cold and refreshing)
2. 1 cup blueberries (fresh or frozen; we also chose to use frozen)
3. 1/2 cup soaked almonds (we didn't soak ours but I recommend that you do - it's easier on your blender/food processor)
4. 1/4 cup ground flaxseed (again, we used Bob's - see the Pumpkin Muffin recipe for details)
5. 1/4 cup hemp protein (you can get a good brand at Whole Foods or Trader Joe's)
6. 1/4 cup roasted carob powder (we used Navitas Naturals Raw Cacao Powder from Whole Foods)
7. 2 tsp ground rooibos (a caffeine free herbal plant used to make tea - we didn't use it)
8. 1 tsp lemon juice (we nixed this one as well because I don't enjoy lemon juice)
9. 1/4 tsp sea salt

• In a food processor or blender, combine all ingredients; process until smooth
• This pudding will keep for up to 3 days in the refrigerator, but it's best when eaten fresh
• Makes 2 servings

We tried the pudding for the first time today and it was definitely refreshing, very flavorful, and surprisingly filling.  I'm not sure of the effect this will have on my energy but, in addition to drinking more water than usual, it couldn't hurt.  I'll be happy to update everyone!  I know there are lots of people  out there who are athletes, exercise freaks, dancers, bikers, etc. so give this a try and let us all know what you think!  Happy and healthy living to you all!

WorldFest 2011

For weeks now, Liza has been talking about going to WorldFest here in L.A.  I had never heard of WorldFest before but it sounded like it would be a bunch of weirdos talking about loving the environment and taking two minute showers to conserve water.  Boy, was I wrong!  The entire experience turned out to be an amazing way to get people outside to enjoy the beautiful day, good food, interesting workshops, fun music, etc.  

From the moment we began walking from the parking lot to Woodley Park, there was an undeniable feeling of relaxed happiness and a sense of community; and entering through the gates only increased the sensation.  As a novice to this world, I didn't know what to expect, but here were hundreds (maybe thousands) of people who looked just like me.  If I had run into many of these people on the street in front of an ubiquitous fast food chain, I would never have guessed that we had similar eating habits.  Although I don't feel like I need validation for my choices, it was comforting to feel instantly accepted by everyone.  

It also didn't hurt that we were immediately welcomed by countless stands of delicious vegan food.  The variety was truly astounding with types of foods spanning Asian, Jamaican, Indian, BBQ, salads, sandwiches, burgers, desserts, and countless others.  All original and all healthy.  Some personal favorites were:

Hail Merry Chocolate Macaroons

moist, full of taste, tremendously decadent, and totally healthy - amazing!

www.hailmerry.com

*for 10% off their products, use the promo code: OMEGAS

Luscious Organic Desserts Chocolate Peanut Butter Bites

a mini-Whatchamacallit candy bar - peanut butter and choco excellence!

www.lusciousorganicdesserts.com

Stricly Vegan Jamaican Cuisine Reggae Wrap

veggies, faux meat, and mango - a fresh and delicious combination!

www.strictly-vegan.com

And, although we didn't eat at their stand in the afternoon, it would be remiss of me not to give special mention to Sun Cafe (go to www.suncafe.com for full menu and ingredients).  We visited the restaurant for a date night dinner last night and it was incredible!  Completely vegan (and mostly raw) and though I'll try, it was totally beyond description.  Our meal included:

Cream of Mushroom Soup (raw) - the best I've ever had!; made with a cashew cream

Raw Pesto Pizza - amazing blends of veggies and a perfect pesto sauce; so flavorful

Flax Crackers and Hummus (raw) - excellent crackers and a truly tasty hummus

Crimini Mushroom Quinoa Risotto - rich, vibrant, creamy; absolutely perfect

Cacao Superfood Shake - you would swear it was a chocolate ice cream shake; outstanding!

Chocolate Cookie Dough Cheesecake (raw) -  decadent, sinful and delicious; the perfect end to the meal

Aside from the amazing food and clothing items, the festival was littered with fascinating booths about healthy, conscious living.  Unfortunately, I can't mention them all but they ranged from raw food demonstrations, to information about stopping animal cruelty in circuses, to acupuncture, to political discussions, to exercising/bodybuilding on a vegan diet.  Everywhere you looked, there was a wealth of information.  I encourage everyone to go to https://worldfestevents.com/exhibitors.php and click on the links of the exhibitors.  It makes for good, informative reading!

One of the most touching parts of the afternoon was visiting the animal areas.  There were a handful of dogs in the animal adoption section that were brought to the festival in hopes they would find a home.  Some had special needs, some were treated badly, some just needed a home.  But it's nice to know that, until that time, it looked like they were well taken care of.  Liza and I particularly hope that Lola, the Pit Bull mix we fell in love with, finds a good home soon.  In another part of the animal area, people were invited to hug two baby cows, courtesy of The Gentle Barn, a wonderful facility that rescues, rehabilitates, and gives sanctuary to farm animals.  On top of that, they bring at-risk, inner-city, and/or special needs children to the facility to bond with and help take care of the animals.  Their goal is to build confidence, self-esteem, and motor skills, and create special bonds between the children and the animals who need their love.  It truly sounds like a fantastic place, and they're open to the public on Sundays from 10:00am to 2:00pm.  If you are in the southern California area, you should think about going - we hope to visit soon!  Visit their website for more info at www.gentlebarn.org .

All in all, it was a day filled with food, fun, friends, and facts.  Please visit the websites listed above, do your research, start commenting so we can start talking, and look for a WorldFest near you!  Happy, healthy living!

Treat of the Week: Vegan, Gluten-Free Pumpkin Muffins

So far the response to the blog has been so overwhelmingly kind and supportive.  I thank you all for continuing to read.  I know it's only the second post but many a show has closed/been canceled after one night so I consider this a good start.  I have already had people say they can't wait to see some recipes.  And since I have to keep the fans happy, I have decided to post twice a week.  Mondays will be the day for talking about health, wellness, nutrition, exercise, and progress and every Friday I will post a new recipe (dates subject to change without notice - I'll do my best).  

I wanted to start with one of my favorites.  Every time I whine about how I'm craving some sort of junk food, Liza always comes to the rescue by saying, "I can make you a healthy version of that."  She said this exact thing last year when we were living in Chicago.  I told her how I was craving a pumpkin muffin from Starbucks.  She did some research, worked her magic, and whipped together a vegan, gluten-free pumpkin muffin that we make together all the time.  I think they are completely amazing.  The basic recipe is from www.OhSheGlows.com - a great resource for vegan recipes and health info.  Our additions/alterations are in bold. 

Note:  Many of the recipes you will see are modified versions of great recipes that we find which may not be totally vegan or that we just want to jazz up a little.  I will always tell you where the original recipe came from so you can look them up for yourself - there is some really great stuff out there!  

So, without further ado...

Vegan, Gluten-Free Pumpkin Muffins

Ingredients

• 2 1/2 cups whole grain spelt flour (we use almond flour.)
• 1 tsp baking powder
• 1 tsp baking soda
• 2 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp ground cloves (we skip the cloves, but we're sure they'd be tasty.)
• 1/2 tsp fine grain sea salt
• 1/2 cup Earth Balance vegan buttery spread
• 1/4 cup agave nectar (we usually use 1/2 cup and skip the sugar.)
• 1/2 cup organic cane sugar (we skip it, remember?)
• 1 cup canned or fresh pumpkin
• 1 flax egg (1 Tbsp ground flax [Bob's Red Mill Organic Whole Ground Flaxseed Meal is great!] + 3 Tbsp warm water, mixed)
• 1 tsp vanilla
• 1/2 cup unsweetened applesauce (this is the key to make them insanely moist!)
• We also add SunSpire Vegan Carob Chips because chocolate makes everything better!

Instructions

1. Preheat oven to 350F.
2. Line a baking sheet with parchment paper.  (we use muffin tins with vegan butter - it's easier.) 
3. Whisk flax egg in a small bowl and set aside.
4. In a medium sized bowl, combine the dry ingredients (spelt, baking powder, baking soda, sea salt, cinnamon, nutmeg, cloves). Set aside.
5. In a different bowl mix the butter, sugar and agave until smooth. 
6. Now add pumpkin, flax egg, and vanilla. Beat well.
7. Carefully mix in dry ingredients being sure not to over mix. Spelt is broken down very quickly when mixed and you can end up with a tough batter if you over mix it. But relax it will turn out regardless! The batter will be very moist and sticky, but don’t worry!
8. Pour batter evenly into muffin tins 
9. Baking times vary based on the oven so bake until tops brown and do the toothpick test (stick a toothpick in the middle - if it comes out clean, they are done)
10. Makes approximately 12 muffins.

Enjoy, happy eating, and after you have made these, please comment to let us all know what you think!  And, as always, tell your friends so we can support each other along this journey!