A Raw Diet for Faster Recovery, Better Performance

No, you won’t be feasting on raw meat, straight from the bone like a primitive caveman. Yes, you will be eating plenty of fresh fruits and vegetables and plant-based proteins. Athletes such as Brendan Brazier, who wrote <a href=http://www.brendanbrazier.com/book/index.html> Thrive </a>, argue that a raw, plant-based diet is key to better athletic performance and faster recovery times. But you may wonder: If you’re not staples such as eating eggs and oatmeal, where do you get your energy? Just what can you eat besides carrot sticks and lettuce?

Raw Fundamentals

The principle behind a raw food diet is that food should not be cooked above 118 degrees. Proponents argue that cooking food above these temperatures kills enzymes. This diet is often referred to as a “living” diet since the natural enzymes in the food are still present and since foods such as seeds, grains, and legumes are often sprouted (soaked until the seed begins to grow).

Proponents of a raw food diet say that this way of eating also promotes alkalinity in the body, which reduces inflammation and promotes recovery. The diet also aids digestion and puts the least amount of stress on the body by offering the most nutrients for minimal processing by the body.

Some raw foodists do opt to eat meat, which is cold-smoked so as not to heat it above the temperature limits. Some will also eat raw goat’s dairy. However, most raw foodists argue that meat and animal products promote acidity in the body, which impairs digestion and adds stress to the body.

The Protein Question

Advocates for a raw diet argue that all the protein we need can be found in plant sources, including B12, whose primary source is animal protein. Some common sources of plant-based protein found in the diet include nuts, seeds, sprouted grains, sprouted legumes (such as soy), coconut, hemp, flaxseed, and some dark leafy greens.

Athletes who follow a raw food diet claim to get all the protein that they need on the diet, including body builder Nick Stern.

Drawbacks

Many nutritionists recommend taking supplements to support a raw food diet – especially B12 and iron. However, proponents argue that eating a balanced diet makes supplementation unnecessary. If you decide to try a raw diet, experiment until you find what works for you.

A raw diet also requires more prep time than many traditional diets. Green smoothies are a staple of the diet, which should only represent a variation on the traditional protein shake for many athletes. However, other dishes require a lot of chopping and slicing, not to mention soaking, sprouting, straining, and dehydrating. There are stand-ins for most traditional items – including burgers, bread, pasta, and pizza – but they require a lot of grinding, and processing, and use of a dehydrator to create. And they often need to be in the dehydrator for 12 hours or more. Other treats – such as a banana “ice cream” – simply require that you throw the ingredients into a food processor until their done.

The preparation may require purchase of some new equipment: a dehydrator, sprouting jars, a quality blender (such as a Vita mix), and a quality food processor.

However, a little prep work and some planning goes a long way, and athletes who choose the diet swear by their improved performance and faster recovery times.

Bio: Lisa Shoreland is currently a resident blogger at Go College, where recently she’s been researching repaying student loans as well as student loan forbearance. In her spare time, she enjoys creative writing, practicing martial arts, and taking weekend trips.

This entry was written by scrawford, posted on March 9, 2011 at 3:11 pm, filed under Fitness, Food, Nutrition and tagged better performance, Lisa Shoreland, Nutrition, raw foods, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

What’s a Holistic Nutritionist & Fitness Competitor having for lunch today?

By Connie Trider

Holistic Nutritionist, Personal  Trainer, NLP Practitioner and Fitness Competitor

Well, once again I have the itch to compete in another National Figure Competition so I better make sure my diet is clean, nutritious, and full of good protein sources! With the goal of ULTIMATE fat burning and increasing my Basal Metabolic Rate, I performed a 60 minute interval training circuit using free weight, Pilate’s ring, and of course the treadmill, wearing a heart rate monitor to make sure my heart rate was in the right zone to achieve my goals. Now it’s an hour later and I am ready to chow down!

My Competition Prep lunch for the day:

1 can of tuna mixed with chopped broccoli and cauliflower, rice vinegar, parsley, and of course sprinkled with flax meal! (Don’t knock it til you try it!)

1/2 of a large sweet potato (not a yam-yams are “mostly”orange), with a quick zap of spray organic olive oil, sprinkled with cinnamon

No meal is complete with a cup of hot green tea! ( My way to relax and take a minute for myself)

Health Benefit’s of this meal

Tuna- packed with protein and DHA

Cauliflower, broccoli- cretaceous vegetables loaded with cancer fighting properties, fiber, and minerals

Parsley- detoxifying and packed with chlorophyll. It has been shown to counter toxins while building blood, renewing tissues, and counter acts inflammation. Added benefit- It’s a natural diuretic!

Sweet Potato w/ Cinnamon- loaded with vitamin A, potassium, and cancer fighting properties. Also contains quarcetin, a powerful anti-inflammatory. Cinnamon naturally controls blood sugar and insulin levels. Added Benefit: a great comfort food that leaves me feeling satisfied!

Green Tea- We all know green tea is packed with EGCG which inhibits the growth and reproduction of cancer cells, but did you know that it releases the brains “feel good” hormone, dopamine, which calms the brain and leaves you feeling um- happy! what a great way to end a meal!

You are probably asking yourself if I really put this much thought into my meals. The answer is YES! Stick with my blog and I will continue to post tips and do the thinking for you! Contact me for more detailed information about my programs.  WWW.CONNIETRIDER.COM

I hope you learned something that can improve your wellness and health!

This entry was written by ctrider, posted on March 1, 2011 at 5:41 pm, filed under Fitness, Food, Life is Fitness, Nutrition, Santa Barbara and tagged competition, Connie Trider, Holistic Health Consultant, Holistic Nutritionist, NLP Practitioner, Nutrition, Personal Trainer, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

ReTREAT YOURSELF

This entry was written by scrawford, posted on January 27, 2011 at 8:13 pm, filed under Experiences, Fitness, Outdoors, Retreats, Santa Barbara and tagged lovemikana, Retreats, Santa Barbara, SOMA GET FIT, valentines day. Leave a comment or view the discussion at the permalink.

Stress, Colds, & Bones!

by Connie Trider

We know that our bones help us move and protect our organs from injury, but did you know that they have a huge impact on the health of our immune system? Bone marrow contains red blood cells and white blood cells called lymphocytes. Our white blood cells fight of bacteria and viruses. When we undergo chronic stress, our adrenal glands release cortisol and gluco-corticoids which decrease bone marrow function and weaken our immune system. This could result in the common cold because our lymphatic bone marrow health is weakened. It usually takes 7-10 days for the lymphatic system to naturally heal. If stress continues for a prolonged period of time it can lead to health complications such as cardiovascular disease and cancer.

Tips for a Healthy Immune System:

1) Find ways to reduce chronic stress- these could include exercising, meditation, visualization techniques, being with friends, and listening to music that you enjoy.

2) Eat lots of organic fruits and vegetables because they are filled with antioxidants.

3) Try to get 8 hours of sleep

4) Drink a ton of water. Dehydration is a leading cause of feeling depressed.

5) Make sure you are getting adequate amounts of calcium. Green leafy vegetables, seaweed, and cottage cheese are great sources!

Contact www.connietrider.com for more detailed information

This entry was written by ctrider, posted on January 19, 2011 at 9:44 pm, filed under Life is Fitness, Nutrition and tagged bones, colds, Connie Trider, Nutrition, SOMA GET FIT, stress. Leave a comment or view the discussion at the permalink.