tag:blogger.com,1999:blog-58101347622160970022024-03-13T16:50:03.754-07:00Vegan Muscle and FitnessRecipes, Workouts, and NutritionMarcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.comBlogger91125tag:blogger.com,1999:blog-5810134762216097002.post-77293910523760720032011-03-25T16:15:00.000-07:002011-03-25T16:15:35.634-07:00Blog ReVamp - MarcellaThe day has finally come: <span style="font-size: large;"><b>it's time for a blog re-org</b></span>. I'm gonna move this blog to WordPress, get the tags all sorted out, make it easier to navigate, put some new stuff up...are you as excited as I am? Good, because it'll be awesome.<br />
<br />
The only hitch is there may be some downtime if I bungle something up, which is a distinct possibility since I'm still learning how to use WordPress...If so, please accept my apology in advance and know that it'll be worth it.<br />
<br />
See y'all at our new home!Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-54223100875358027132011-03-21T18:39:00.000-07:002011-03-22T03:15:18.508-07:00Creamy Butternut Squash Soup 2 - Marcella<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8xAo1Fu-Vr-MJCTLs_WNP3YVnzShxGVQC4UZdIjdVr0M-s0XHlQ84u8yzbiZP-EV0maN289YzMfbhDHGnosYFhfkOAxA18jjmnjAVaykeTlOrGo1gP8SSPbxU6qn3qPHAMLaabsRh0ngK/s1600/IMG_1248.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8xAo1Fu-Vr-MJCTLs_WNP3YVnzShxGVQC4UZdIjdVr0M-s0XHlQ84u8yzbiZP-EV0maN289YzMfbhDHGnosYFhfkOAxA18jjmnjAVaykeTlOrGo1gP8SSPbxU6qn3qPHAMLaabsRh0ngK/s320/IMG_1248.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Super easy!</i></td></tr>
</tbody></table>It's amazing how little effort goes into this simple soup...it has such a rich flavor. Almost like dessert in soup form.<br />
<br />
<span style="font-size: large;"><b>Creamy Butternut Squash Soup </b></span><br />
<br />
<ul><li>6 cups cubed butternut squash (peeled first)</li>
<li>5 cups water</li>
<li>1/4 tsp salt</li>
<li>1/2 cup soymilk</li>
<li>1 Tbsp mirin ("Asian" section, sweet rice cooking wine)</li>
</ul>Add squash, water, and salt to a large pot and bring to a boil. Cover and simmer on medium-low for 20 minutes<br />
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Lift out squash pieces with a slotted spoon and add to a blender along with the soymilk and a couple of cups of the squash cooking liquid. Blend til smooth. Add more cooking liquid if you'd like a thinner consistency.<br />
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Add the mirin (rice wine). Return soup to pot to reheat if necessary. If you want to get all fancy, garnish with a bright green sprig of something like parsley.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-84495413729514097902011-03-18T12:06:00.000-07:002011-03-21T18:40:22.467-07:00Minestrone - MarcellaVery quick and easy; eliminates any need to buy the canned variety. I usually make it without any pasta, but in this case I had a mini-box of kamut ditalini, so I used that.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp2cO_oHpbv2Q3SF0gWsWrsXGKN2WxEDeU14aw7ahIveasvmqTd3rARPyZSF81B32BlKmxtoCePoDPTN4-HqyCPqdyOAKvCCeB8T3QmvSWZtoq3pCx2aPpOBILUQVcjNL81VJwWMb6FrUq/s1600/IMG_1263.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp2cO_oHpbv2Q3SF0gWsWrsXGKN2WxEDeU14aw7ahIveasvmqTd3rARPyZSF81B32BlKmxtoCePoDPTN4-HqyCPqdyOAKvCCeB8T3QmvSWZtoq3pCx2aPpOBILUQVcjNL81VJwWMb6FrUq/s320/IMG_1263.JPG" width="320" /></a></div><br />
<b>Minestrone Soup</b><br />
<ul><li>cooking spray or 1/2 Tbsp olive oil</li>
<li>1 onion, chopped</li>
<li>2 cloves garlic, minced</li>
<li>4 cups vegetable broth (I used 1 <a href="http://www.rapunzel.com/products/rapunzel/rapunzel_soups_bouillon.html">Rapunzel</a> cube dissolved in 4 cups water)</li>
<li>1 can low-sodium diced tomatoes with juice</li>
<li>1 can cannellini beans,WITH liquid</li>
<li>1 can red kidney beans, drained</li>
<li>1/2 lb fresh green beans, cut into 1 inch pieces</li>
<li>1/2 tsp dried thyme</li>
<li>pepper</li>
</ul> In a medium pot, heat oil or cooking spray. Add onions and garlic and saute about 5 minutes, stirring often. Add remaining ingredients and bring to a boil. Turn down to medium-low, cover and simmer for about 30 minutes.<br />
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I use the canning liquid from the cannellini beans in this case because it imparts some nice viscosity to the soup broth. This is also why there's no salt added.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-8716737636860246492011-03-14T19:41:00.000-07:002011-03-21T18:40:41.505-07:00Recipes - Marcella<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGVH7fnwoBw6t9W5NNv6kFWjvgk6KP-DjKPb1GnkoMaTJHaW6wFP-XVYT-M520lIDf7KfUsQG0GT9JN5QIN_DqUAywBbmkTdGXEnGf9gkEqKfNbPM72TL60B9SCtxvr2AOKH1pQyDVyMv/s1600/IMG_1214.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGVH7fnwoBw6t9W5NNv6kFWjvgk6KP-DjKPb1GnkoMaTJHaW6wFP-XVYT-M520lIDf7KfUsQG0GT9JN5QIN_DqUAywBbmkTdGXEnGf9gkEqKfNbPM72TL60B9SCtxvr2AOKH1pQyDVyMv/s320/IMG_1214.JPG" width="320" /></a></div><br />
<span style="font-size: large;"><b>Broccoli Cream Soup</b></span><br />
<ul><li>4 cups water</li>
<li>1 tsp salt</li>
<li>1 1/2 - 2 lbs broccoli</li>
<li>1 clove garlic</li>
<li>1/2 cup soymilk</li>
<li>1 Tbsp lemon juice</li>
</ul>Separate broccoli tops from stems and peel stems. Cut into chunks. Boil the water and salt, add stems and simmer 10 minutes. Add tops and cook an extra 10 minutes. Save the water.<br />
<br />
With a slotted spoon, scoop broccoli into a blender and add all remaining ingredients but the lemon juice, plus a half a cup or so of the broccoli water. Blend, adding more water if necessary.<br />
<br />
Return to pot (after dumping out the remaining broccoli water, of course) and simmer on low for about 5 minutes. Stir in lemon juice. Done!<br />
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<span style="font-size: large;"><b>Tartar Sauce for <a href="http://blog.fatfreevegan.com/2006/07/okara-crab-cakes.html">Okara Crab Cakes</a></b></span><br />
<ul><li>3 oz soft silken tofu, such as <a href="http://www.morinu.com/product/tofu.html#6">Mori-Nu brand</a></li>
<li> 1 tsp Dijon mustard</li>
<li>1/2 Tbsp brown rice syrup or agave nectar </li>
<li>1 tsp umeboshi vinegar (in "Asian" section of grocery stores)</li>
<li>1 1/2 Tbsp olive oil</li>
<li>2 Tbsp minced dill pickles</li>
<li>1 Tbsp minced onions</li>
</ul> Add the first 5 ingredients to a blender and blend til smooth. Then, with the blender running, slowly add the olive oil and blend again til thick and creamy. Move to a bowl, add pickles and onions, and enjoy with your crab cakes or faux fish. Not something to eat in abundance, it's still a lot better than buying a jar of vegan mayonnaise, in my opinion.<br />
<br />
<span style="color: red;">A note on the crab cakes,</span> I realized after posting that I neglected to mention why I have okara - something many have probably never heard of - lying around: I've been making my own soymilk. Okara is the byproduct. That's really the only reason anyone would happen to have it. I plan on posting on the process but I realize that it's not for everyone, being kind of labor intensive if you don't have an actual soymilk machine (I don't, I have a VitaMix). Investing in either of the two is definitely worth looking into, as the cost of whole soybeans is much less than soymilk, the additives are up to you, there's no packaging to throw away, and you get to use the leftover okara (which has a fair amount of protein and lots of minerals) for other things. So, overall it's less wasteful and expensive and I like maximum efficiency.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-41243699657122243982011-03-13T19:17:00.002-07:002011-03-14T06:44:19.118-07:00Workouts at Sea - DerekNow that I've had a week on the ground to catch up, I'll go over my improvised workouts while on the ship. "Improvised" because the spacious fitness center on board had ample cardio equipment and floor space, but only about 8 weight machines and dumbbells up to 10 kilos (22 pounds).<br />
<br />
Marcella and I tried to stick to our current training regimens as best we could, but with the limited equipment, lecture and seminar-filled schedule, exotic destinations, and lengthy meal schedule we were left doing whatever we could when we could. We actually wound up working out 2-3 times per day.<br />
<br />
My 'easing back into training after injury' routine looked like <a href="https://spreadsheets.google.com/ccc?key=0AkmOcUtqsvw6dGU3ZFJva2dkSXh6aEpCMkpxU1prQnc&hl=en#gid=0">this</a> as we prepared for the cruise, but what I wound up doing was keeping the schedule while selecting completely different exercises, looking something like:<br />
<br />
<span style="font-weight: bold;">"Machine available for target muscle": 5-8 sets of 8-12 reps with increasing weight each set and varying grip position when applicable.<br />
"Light dumbbell work for the target muscle group": 3-4 sets of 15-20 reps. I used super sets several times to keep it challenging even with the light weight.<br />
<br />
I also finished off whichever muscle group I was on with some calisthenics in several workouts, using my bodyweight to burn out the muscle.</span><br />
<br />
<img alt="" border="0" id="BLOGGER_PHOTO_ID_5583760703455247698" src="http://2.bp.blogspot.com/-38PKDrZATOc/TX2Axpg8PVI/AAAAAAAAAKE/yF9R9Ms2zQM/s200/5508705351_78993f8739_o.jpg" style="cursor: hand; float: left; height: 200px; margin: 0px 10px 10px 0px; width: 150px;" />In addition to this basic layout, whenever <a href="http://www.veganbodybuilding.com/">Robert Cheeke</a> was training with me we ended up doing posing pictures afterwards, which was certainly an added challenge!<br />
You can see the full set of Robert and my training photos in his facebook album <a href="http://www.facebook.com/album.php?id=1056650054&aid=104109">here</a>.<br />
<div><br />
<div><img alt="" border="0" id="BLOGGER_PHOTO_ID_5583761036683291922" src="http://4.bp.blogspot.com/-iJywACmlE-E/TX2BFC4srRI/AAAAAAAAAKM/9UQbzk2j1K4/s200/5509304230_d58865e8e7_o.jpg" style="cursor: hand; float: right; height: 200px; margin: 0px 0px 10px 10px; width: 150px;" />So in spite of our hectic yet fabulous vacation<br />
<div>schedule, Marcella and I managed to find the time to work hard in the gym, so the next time you are on a trip, remember that <span style="font-weight: bold;">"they didn't have the right equipment"</span> is no excuse!</div><div><div><br />
</div><div>I'll go over some of the lectures we attended in my next post, so while you wait anxiously don't forget to munch on some <span style="font-weight: bold;">produce</span>!</div></div></div></div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-26673113611880858072011-03-13T08:45:00.000-07:002011-03-13T08:45:58.641-07:00Experimental Eating- MarcellaI'm trying an experiment. As I mentioned in an earlier post, I ate far more and far less strictly on our cruise and somehow dropped a bunch of fat and looked pretty ripped by the end of the week. While eating desserts and carbs and everything (whole grains and minimal refined sugars of course). In the interest of science, then, I'm attempting to mimic what and how we ate over the week. For example, yesterday's breakfast and dinner:<br />
<br />
For breakfast we had our usual protein smoothies, then miso soup and <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb6vI9b7TEaMlqbd1FD0C_F3_2dc68w3aIy7URzkW2pTipTp_Q_3O_Fy2RbTPSTeJXQH9RL-jXJ_pV1baMsLYpczkjRFQFQmXnBIKTzMW45LmMGiWQBmQ2x89IuKgoVokMvyOJbkf3oSw/s1600/IMG_1211.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb6vI9b7TEaMlqbd1FD0C_F3_2dc68w3aIy7URzkW2pTipTp_Q_3O_Fy2RbTPSTeJXQH9RL-jXJ_pV1baMsLYpczkjRFQFQmXnBIKTzMW45LmMGiWQBmQ2x89IuKgoVokMvyOJbkf3oSw/s320/IMG_1211.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Sweet Rice with Tamari Almonds and Steamed Kale</i></td></tr>
</tbody></table><div style="text-align: center;"><br />
</div><div style="text-align: left;">Dinner was a salad with:</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEims-LlqgD5wZqaNAXMZirJ0cJR0uzilsvTpV1DRSx0FpByJhQRaWyhu3pf4wNlo1HttRgpkYabtiuVQ03rX6H_hGIQi0Y0cIGcH3_IgbNg7UcQwhW0RVgKMBhjnsLJzD8zduyBlF6j-Rml/s1600/IMG_1212.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEims-LlqgD5wZqaNAXMZirJ0cJR0uzilsvTpV1DRSx0FpByJhQRaWyhu3pf4wNlo1HttRgpkYabtiuVQ03rX6H_hGIQi0Y0cIGcH3_IgbNg7UcQwhW0RVgKMBhjnsLJzD8zduyBlF6j-Rml/s320/IMG_1212.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Sprouted Corn Tortilla Chips and Fresh Salsa</i></td><td class="tr-caption" style="text-align: center;"><br />
</td><td class="tr-caption" style="text-align: center;"><br />
</td><td class="tr-caption" style="text-align: center;"><br />
</td><td class="tr-caption" style="text-align: center;"><br />
</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGVH7fnwoBw6t9W5NNv6kFWjvgk6KP-DjKPb1GnkoMaTJHaW6wFP-XVYT-M520lIDf7KfUsQG0GT9JN5QIN_DqUAywBbmkTdGXEnGf9gkEqKfNbPM72TL60B9SCtxvr2AOKH1pQyDVyMv/s1600/IMG_1214.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGVH7fnwoBw6t9W5NNv6kFWjvgk6KP-DjKPb1GnkoMaTJHaW6wFP-XVYT-M520lIDf7KfUsQG0GT9JN5QIN_DqUAywBbmkTdGXEnGf9gkEqKfNbPM72TL60B9SCtxvr2AOKH1pQyDVyMv/s320/IMG_1214.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Broccoli Cream Soup</i></td><td class="tr-caption" style="text-align: center;"><br />
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</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmhN2C1pFUYYR5OkE9E3U2TwtvCr4lqW4qRfbP8F7XEoZbwuxvt-NkG4aNn_ar8ePRImZIFjHUWVBUZ8payYs3fxyIkI4gjwuKC2kw6NEZa9aJkocodOOPSVdL9AX1NjzLewiPjmm_eCy/s1600/IMG_1217.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmhN2C1pFUYYR5OkE9E3U2TwtvCr4lqW4qRfbP8F7XEoZbwuxvt-NkG4aNn_ar8ePRImZIFjHUWVBUZ8payYs3fxyIkI4gjwuKC2kw6NEZa9aJkocodOOPSVdL9AX1NjzLewiPjmm_eCy/s320/IMG_1217.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Okara "Crab" Cakes and Vegan Tartar Sauce</i></td></tr>
</tbody></table><div style="text-align: left;">We ate in courses instead of the usual piling everything on one plate and wolfing it down. Eating slowly and mindfully is never a bad idea. The crab cake recipe can be found <a href="http://blog.fatfreevegan.com/2006/07/okara-crab-cakes.html">here</a> and as for the rest I'll post it later today. I promise.</div>Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com1tag:blogger.com,1999:blog-5810134762216097002.post-31887659118522883192011-03-11T04:53:00.000-08:002011-03-11T05:02:05.224-08:00Food and Menu Pics - MarcellaHere's some food and menu pics from the cruise. I was fortunate enough to grab a cookbook with some of the recipes (<a href="http://www.amazon.com/gp/product/0757002870/ref=as_li_ss_tl?ie=UTF8&tag=vegamuscandfi-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0757002870">Greens and Grains on the Deep Blue Sea: Fabulous Vegetarian Cuisine from the Holistic Holiday at Sea Cruises</a><img src="http://www.assoc-amazon.com/e/ir?t=&l=as2&o=1&a=0757002870" alt="" style="border: medium none ! important; margin: 0px ! important;" border="0" width="1" height="1" />) and you'll probably be seeing some of my takes on them posted here in the upcoming days!<br /><br /><br /><object width="400" height="300"> <param name="flashvars" value="offsite=true&lang=en-us&page_show_url=%2Fphotos%2F51484144%40N07%2Fsets%2F72157626222872038%2Fshow%2F&page_show_back_url=%2Fphotos%2F51484144%40N07%2Fsets%2F72157626222872038%2F&set_id=72157626222872038&jump_to="> <param name="movie" value="http://www.flickr.com/apps/slideshow/show.swf?v=71649"> <param name="allowFullScreen" value="true"><embed type="application/x-shockwave-flash" src="http://www.flickr.com/apps/slideshow/show.swf?v=71649" allowfullscreen="true" flashvars="offsite=true&lang=en-us&page_show_url=%2Fphotos%2F51484144%40N07%2Fsets%2F72157626222872038%2Fshow%2F&page_show_back_url=%2Fphotos%2F51484144%40N07%2Fsets%2F72157626222872038%2F&set_id=72157626222872038&jump_to=" width="400" height="300"></embed></object>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-26971825439651111132011-03-07T07:05:00.000-08:002011-03-07T11:40:29.755-08:00Holistic Holiday at Sea - MarcellaI am completely flummoxed. As Derek posted, we've returned from our life-transforming, awesome vacation the <a href="http://www.atasteofhealth.org/">Holistic Holiday at Sea</a> (and pre-signed up for next year, I might add).<br /><br />Seven days of three 5-course gourmet vegan meals a day, PLUS buffets at two meals a day, INCLUDING two desserts, PLUS a late-night vegan ice cream social almost every night...and I've lost about 2 pounds of fat. Really, this is astonishing. I mean one night I actually ate 10 courses, from changing tables and starting over...and more than once I got seconds...Take a look at some of the freaking fabulous food we ate and also be shocked and amazed:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp1KcGctJ4kxI8XkoKbfFHJZ369DnoTqEPXTeu6b0RNRq8qxwJABvfU0csKIXjrxQx7fNAqF-etr59tcuLzEpF3zlrfTXdQn7GGSFNDV8IHOTk4Xko2_ZoTngJ33y80_2vGB0Wc_KfsdBz/s1600/IMG_1112.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 239px; height: 179px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp1KcGctJ4kxI8XkoKbfFHJZ369DnoTqEPXTeu6b0RNRq8qxwJABvfU0csKIXjrxQx7fNAqF-etr59tcuLzEpF3zlrfTXdQn7GGSFNDV8IHOTk4Xko2_ZoTngJ33y80_2vGB0Wc_KfsdBz/s320/IMG_1112.JPG" alt="" id="BLOGGER_PHOTO_ID_5581418386207892354" border="0" /></a><span style="font-weight: bold;">Breakfast</span> <span style="font-style: italic;">March 1st</span><br />Miso Soup with Asian Vegetables and Tofu<br />Whole Oats with Tamari Almonds<br />Steamed Collard Greens<br />Apple and Dried Cherry Compote<br />French Toast with Maple Syrup and Fresh Berries<br /><br /><span style="font-style: italic;">PLUS</span> Fresh Cut Fruits and Breakfast Buffet<br /><br /><br /><span style="font-weight: bold;">Lunch</span> <span style="font-style: italic;">March 1st</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0TrH54MdElVlvwa9jiqirEhUcKBThoxmB_eCoa6ofHoCu6CGFCp3bch1mWwq5ZmPt4eb_KM_D8hP-Y52Ok5uNSaQigleNb58hDNFtxQ8y7PPGKFMkSKDtZ5tL0_1fadTXJ3Tbsy0F5Kot/s1600/IMG_1128.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0TrH54MdElVlvwa9jiqirEhUcKBThoxmB_eCoa6ofHoCu6CGFCp3bch1mWwq5ZmPt4eb_KM_D8hP-Y52Ok5uNSaQigleNb58hDNFtxQ8y7PPGKFMkSKDtZ5tL0_1fadTXJ3Tbsy0F5Kot/s200/IMG_1128.JPG" alt="" id="BLOGGER_PHOTO_ID_5581419839983516562" border="0" /></a><br />Corn Bread with Scallion Butter<br />Pinto Bean Chili<br />Umeboshi Seasoned Potato Salad<br />Vegan Shiitake Burger with Toppings and Trimmings<br />Grilled Corn and Kosher Pickle<br />Citrus Scented Rice Pudding<br /><br /><span style="font-style: italic;">PLUS</span> Brown Rice and Salad Bar Buffet<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXyGnamauTgrxjys7pdW1S17zSOTVqQnpCi3pWIMhK0WbqKvaASAAe394b-EAn63xlRJtiepOE8nhjHhMfRowQLJ8NtAwW9mAU_haos3vjWM9gJdIXbcu3CIrZeGxALTm5p_CpzBc4fsW-/s1600/IMG_1138.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXyGnamauTgrxjys7pdW1S17zSOTVqQnpCi3pWIMhK0WbqKvaASAAe394b-EAn63xlRJtiepOE8nhjHhMfRowQLJ8NtAwW9mAU_haos3vjWM9gJdIXbcu3CIrZeGxALTm5p_CpzBc4fsW-/s320/IMG_1138.JPG" alt="" id="BLOGGER_PHOTO_ID_5581421039702041842" border="0" /></a><br /><span style="font-weight: bold;">Dinner</span> <span style="font-style: italic;">March 1st</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6m4ZUrUKIRuakGnmB4QFeDCOqhOGLypHMDg-s8vsIhMjFi4Q6F6BA4D3QMImkvDJQ74Ml846VQzBKa0Viryz6tjm1TM8PI5UvzjZs-VKfhSxta2M6sh1RhMpUrnw4Po4KyB2l0e-EDxWa/s1600/IMG_1139.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6m4ZUrUKIRuakGnmB4QFeDCOqhOGLypHMDg-s8vsIhMjFi4Q6F6BA4D3QMImkvDJQ74Ml846VQzBKa0Viryz6tjm1TM8PI5UvzjZs-VKfhSxta2M6sh1RhMpUrnw4Po4KyB2l0e-EDxWa/s200/IMG_1139.JPG" alt="" id="BLOGGER_PHOTO_ID_5581421313295740562" border="0" /></a><br />Lentil Walnut Pate<br />Cream of Fennel Soup<br />Orange Arame Watercress Salad<br />Carrot Lemon Saffron Risotto, Red Pepper Pesto, and Fried Sage<br />Strawberry Mousse Cake<br /><br /><span style="font-style: italic;">PLUS</span> Coconut Bliss Vegan Ice Cream Social!!<br /><br />More on the cruise and what we learned to come...Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-87383816443507646492011-03-07T05:34:00.000-08:002011-03-07T06:29:12.490-08:00New and Improved Food Diary - MarcellaAs promised to our friend Tony from the cruise, here's my new and improved <a href="https://spreadsheets.google.com/ccc?key=0Am7Vk72kF-kgdEFCVDYxVFRwelhnd1FSTVA2RkFOdkE&hl=en&authkey=CKCcmcAE">diet tracking sheet</a>! Save it to your computer by selecting File (top left), then Download as, then Excel.<br /><br />I've included a daily calorie needs calculation (<a href="http://en.wikipedia.org/wiki/Basal_metabolic_rate">Katch-McArdle formula</a>) at the top right, based on your weight, body fat %, activity level and goals and you can either use that as your guide, use your own calorie target, or ignore calories entirely and focus on your percentage of total calories from protein, fat, and carbs as that's really what we're interested in. We certainly don't count calories or restrict them, the real concern is where the calories are coming from...a diet of 3,000 calories/day from Fruit Loops and potato chips and a diet of 3,000 calories/day from steamed vegetables and lentils are not created equal and that quickly becomes apparent when you look at the percentages. I've even added a % of carbs from fiber to give you an idea of how much whole versus refined grains you're eating. And sodium and sugar tracking by popular demand.<br /><br />This is really an evolving project of mine - eventually I'd like to build it into a full-on free nutrition program in Excel more like a software program. In the meantime, if you have questions or need help getting this sheet to work, you can e-mail me at marcellam.torres@gmail.comMarcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-42141674764272989832011-03-06T18:27:00.000-08:002011-03-06T18:39:13.911-08:00Back From the World's Best Cruise! - DerekHello everyone! I just wanted to make a quick post that we are home from our <a href="http://atasteofhealth.org/">Holistic Holiday at Sea</a> and it was fantastic! It really was a combination of healthy gourmet dining (3, 5-course meals per day!), educational lectures from the best in the business, and a tropical vacation! It doesn't get any better and we will definitely be going next year. I encourage anyone and everyone to try it if you are looking for a trip above and beyond an amazing vacation! <div><br /></div><div>We will both post in more detail on what we did and what we learned, so expect to see menus and food pictures, lectures and information and pictures, workout pictures, and of course even more pictures! </div><div><br /></div><div>My favorite part of all was having the chance to train every day with vegan bodybuilder and creator of <a href="http://veganbodybuilding.com/">www.veganbodybuilding.com</a> Robert Cheeke! We took tons of posing and training pictures, and we even discussed doing a contest together this summer so stay tuned for that!</div><div><br /></div><div>Until we get that info up, keep up your hard work and don't forget the Greens & Beans!</div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-30955501625350360722011-02-06T14:09:00.000-08:002011-02-06T14:43:26.925-08:00Vegan Italian Sausage - Marcella<div style="text-align: left;">Yet another (modified) recipe from my favorite <a href="http://www.amazon.com/Vegan-Brunch-Homestyle----Asparagus/dp/0738212725/ref=sr_1_1?ie=UTF8&qid=1297030263&sr=8-1">vegan brunch cookbook</a>: Italian sausage. Yes, <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKbO8Jr1Pm5oaPMlQ9MR9zAJSsNZ4bxc_8v083Dso4YWx8nKLkYAGj_yzoGvlJ3FqqCApVqnI-YXfHPxsthykS_9Ep6cOVqlNfUgxWC1i90koM_6Tjyv7TQ1k5iDxkIF_1_Nkg_4iTSXjC/s1600/IMG_0963.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKbO8Jr1Pm5oaPMlQ9MR9zAJSsNZ4bxc_8v083Dso4YWx8nKLkYAGj_yzoGvlJ3FqqCApVqnI-YXfHPxsthykS_9Ep6cOVqlNfUgxWC1i90koM_6Tjyv7TQ1k5iDxkIF_1_Nkg_4iTSXjC/s320/IMG_0963.JPG" alt="" id="BLOGGER_PHOTO_ID_5570705475359177250" border="0" /></a>there's all kinds of commercial vegan sausage out there and it's delicious, but they do tend to have a lot of fat and sodium. Here, you can choose low-sodium soy sauce and reduce the olive oil even further if you like.<br /><br />Sometimes I slice them up, sometimes I halve them lengthwise, pan-sear them and serve with sauerkraut and spicy mustard. They make a great side or topping for <a href="http://veganmuscleandfitness.blogspot.com/2010/04/easy-muscle-building-meals-marcella.html">spaghetti squash with tomato sauce</a> or a bit of whole wheat or gluten free pasta (it's pictured above on einkhorn pasta, the most ancient form of wheat).<br /><br />And FYI, the wheat gluten you buy to make these can also be used to make <a href="http://veganmuscleandfitness.blogspot.com/2009/07/hail-seitan-ultra-low-carb-and-low-fat.html">seitan</a>. You will need a steamer or steamer basket for a pot of some kind to cook these.<br /></div><br /><span style="font-weight: bold;"><br /><br />Vegan Italian Sausage</span><br /><span style="font-size:85%;"><span style="font-style: italic;">makes 4</span></span><br /><ul><li>1/2 cup white beans (cannellini, navy, or Great Northern), drained<br /></li><li>1 cup low sodium vegetable broth</li><li>1/2 Tbsp olive oil</li><li>2 Tbsp low sodium soy sauce</li><li>2 garlic cloves, very finely chopped</li><li>1 1/4 cups vital wheat gluten</li><li>1/4 cup <a href="http://www.bobsredmill.com/blog/2010/05/24/nutritional-yeast-demystified/">nutritional yeast</a> (bulk and/or natural foods section)<a href="http://www.bobsredmill.com/blog/2010/05/24/nutritional-yeast-demystified/"> </a></li><li>2 tsp fennel seeds (ground or crushed)</li><li>1 tsp red pepper flakes<br /></li><li>1 tsp sweet paprika</li><li>1 tsp dried oregano</li><li>black pepper<br /></li></ul>Mash up the white beans until there are no whole beans remaining. Add the rest of the ingredients in the listed order and mix well with a fork.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidrjjr9Uo6dE4nrmmBX0JuZxOk6KdQgGD0CaPUlCSLXQPuLXLbK1pq2OiYKGz8eDKeEmciOD5I2yWjayp47iM3LPZvjX3wmax8es12OgEOJSsm4b_czuiywpgtCMW1BE-M2r1JjdfKlWR_/s1600/IMG_0960.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidrjjr9Uo6dE4nrmmBX0JuZxOk6KdQgGD0CaPUlCSLXQPuLXLbK1pq2OiYKGz8eDKeEmciOD5I2yWjayp47iM3LPZvjX3wmax8es12OgEOJSsm4b_czuiywpgtCMW1BE-M2r1JjdfKlWR_/s200/IMG_0960.JPG" alt="" id="BLOGGER_PHOTO_ID_5570709633561821138" border="0" /></a><br /><br />Tear off four sheets of aluminum foil, about 6 inches wide and lay them out. Divide your mix evenly among them. Shape each into about a 5-7 inch log and roll up in the foil, twisting the ends closed.<br /><br />Place them in your steamer and steam for 30-40 minutes. Then slice, grill, eat as is, or save for later!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilGGXvz46c4AvqhjtdPeBD1uR3K8uJCTU2BEKU5awHTPUnPVcSdhdiJdc14TBjqqU948-7z2dK8jbxkAp3lRJT1PsMseUz-JvtRc9NoVQ0E3VnQWlvNX_f-3bXEJ72lt5aIQ9HCYju2AoM/s1600/IMG_0961.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilGGXvz46c4AvqhjtdPeBD1uR3K8uJCTU2BEKU5awHTPUnPVcSdhdiJdc14TBjqqU948-7z2dK8jbxkAp3lRJT1PsMseUz-JvtRc9NoVQ0E3VnQWlvNX_f-3bXEJ72lt5aIQ9HCYju2AoM/s320/IMG_0961.JPG" alt="" id="BLOGGER_PHOTO_ID_5570710702208452498" border="0" /></a>Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com2tag:blogger.com,1999:blog-5810134762216097002.post-63175776040941145002011-02-01T18:07:00.000-08:002011-02-01T19:21:10.129-08:00Nutrition Principles Part 3 - DerekHello and happy February! To start the month off right I thought I'd finally get Dr. Campbell's last <i>Principles of Nutrition</i> up, so thank you for your patience! To recap on where we left off, just check the first two posts <a href="http://veganmuscleandfitness.blogspot.com/2010/11/bodyspace-spokesmodel-contest-and.html">(1)here</a> and <a href="http://veganmuscleandfitness.blogspot.com/2010/11/principles-of-nutrition-part-2-derek.html">(2)here</a>. Onto the rest...<div><br /></div><div><b>6.) The same nutrition that can prevent disease in its early stages can also halt or reverse it in its later stages.</b> </div><div><br /></div><div>The clearest example that comes to mind here is the number one cause of death in the US - <a href="http://www.mayoclinic.com/health/heart-disease/DS01120">heart disease</a>. Heart disease rates have climbed steadily in the US for decades, and now the disease claims<b> 430 thousands</b> lives every year in the US alone. Work done by Dr. Esselstyn demonstrates that heart disease is a <b><span class="Apple-style-span">completely avoidable</span></b> disease for everyone, and he now coaches patients on how to halt and reverse their heart disease at the prestigious <a href="http://my.clevelandclinic.org/default.aspx">Cleveland Clinic</a>. Dr.Esselstyn has successfully taken many patients from the brink of death by heart disease to return to normal healthy lives through dietary intervention alone. His <a href="http://www.heartattackproof.com/about.htm">website</a> and his book "Prevent and Reverse Heart Disease" go into far greater detail than I can here, but suffice to say if it works for these most extreme cases, it will work for anyone. While a diet rich in processed foods and animal products strongly promotes the hardening of arteries, the formation of plaques, and the raising of blood pressure, a whole foods plant based diet has the exact opposite effect. In fact, the same is true for cancer. Dr. Campbell's own lab demonstrated that nutrition alone could promote or halt the growth of tumors in rats, and epidemiological studies clearly support this theory in human populations.</div><div><br /></div><div><b>7.) Nutrition that is beneficial for a particular chronic disease support good health across the board.</b></div><div><b><br /></b></div><div>This principle is pretty self explanatory. A whole foods plant based diet will prevent and treat any and all chronic disease prevalent in society today, and will simultaneously promote good health across the board.</div><div><br /></div><div><b>8.) Good nutrition creates health in all areas of our existence.</b> </div><div><br /></div><div>Dr. Campbell's final principle of nutrition is by far the most all-encompassing. By eating more healthfully, every aspect of our lives and our surroundings stands to benefit. Our economy stands to benefit by saving billions of dollars on healthcare costs. Our population stands to benefit by being better fed because it is cheaper and much more efficient to use land to produce crops rather than livestock, and the environment as a whole stands to benefit for this same reason. In fact, the single greatest impact you can have on your 'carbon footprint' - if that is important to you - is to choose whole plant foods over processed foods and animal foods. </div><div><br /></div><div><br /></div><div>So, sorry for the lengthy post, but I really hope you find this information helpful and inspiring. As always, we love to receive comments and answer questions so have at it! And now you have more reason than ever to break out the <b><span class="Apple-style-span">Greens & Beans</span></b>!</div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-10919258520284066592011-01-06T18:14:00.000-08:002011-01-06T19:00:40.945-08:00Happy New Year! - Derek<div style="text-align: center;"><img src="http://2.bp.blogspot.com/__dYeHN8VJqY/TSZ5ptTPJTI/AAAAAAAAAJM/XV0w0ec5QVQ/s200/sharma-obesity-happy-new-year-2011.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 186px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5559264547477333298" /></div>Hello and Happy New Year to everyone out there! I hope everyone reading this has had a great holiday season (and one not too detrimental to your physique), and that 2011 bring excellent health and good fortune. I also want to thank everyone who supported me with their vote(s) during my campaign as BodySpace's next Spokesmodel. I made it all the way to the semifinals, and I couldn't have done it without you!<div><br /><div><br /><img src="http://1.bp.blogspot.com/__dYeHN8VJqY/TSaAhe2bPbI/AAAAAAAAAJs/IIpnEmKpfzo/s400/img2011-Challenge-logo.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 114px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5559272102740835762" /><div><div>I also wanted to let everyone know who hasn't heard already that now is the time to sign up for Gold's Gym's 12 Week Challenge! This competition is held every year right after the holiday season to see who can make the best health/fitness improvements between January and April, and for those who may not recall, <b>I happened to train 3 winners last year</b>. Ahem. So come sign up and get your Spring physique ready!</div><div><br /></div><div><br /></div><div><br /></div><img src="http://4.bp.blogspot.com/__dYeHN8VJqY/TSaAPIq7JyI/AAAAAAAAAJk/YORS4K2UL5k/s400/top-logo.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 94px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5559271787549370146" /><div><br /></div><div>Another big opportunity this year that Marcella and I will be taking advantage of is the annual <a href="http://www.atasteofhealth.org/">Holistic Holiday at Sea</a> . This is a cruise during the first week of March that features gourmet vegan dining, cooking classes and seminars, as well as nutrition lectures by such individuals as Dr. T. Colin Campbell and vegan bodybuilder Robert Cheeke! Needless to say, this is right up our alley and we are very excited about what we will learn and who we will meet. Take a look at the website and see the details for yourself!</div><div><br /></div><div>And speaking of Dr. Campbell, I will (finally) cover the final 2 of his Principles of Nutrition in my next post, so until then keep at the <span class="Apple-style-span" >Beans & Greens</span>!</div><div><br /></div><div><br /></div></div></div></div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com4tag:blogger.com,1999:blog-5810134762216097002.post-53576912041388600442010-12-16T12:20:00.000-08:002010-12-16T15:10:58.706-08:00Thai Green Curry Dish - Marcella<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeaNDjy_CO7O_FguzkpEV6e6fxvZHxnj78WfLrtHEnG6FenbP00GDwsyBMS0CpQFsGMoOLgSW63pY-aWDG1Xc4C0fLt_B6C94nCUbo7klsa4cNqYdr867Zh3GBfT5yd7btfDu04OcaAO5u/s1600/IMG_0891.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeaNDjy_CO7O_FguzkpEV6e6fxvZHxnj78WfLrtHEnG6FenbP00GDwsyBMS0CpQFsGMoOLgSW63pY-aWDG1Xc4C0fLt_B6C94nCUbo7klsa4cNqYdr867Zh3GBfT5yd7btfDu04OcaAO5u/s400/IMG_0891.JPG" alt="" id="BLOGGER_PHOTO_ID_5551418774617883474" border="0" /></a><br />This is really good. You can find green curry paste in the "Asian" or "International" section of the grocery store...I used some from Whole Foods. The shiitake was actually home grown, from a kit we got as a Xmas gift, and actually way better than store bought. Far less tough. <span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span><br />Thai Green Curry Tofu (or fake Chicken)</span><br /><ul><li>3 Tbsp green curry paste</li><li>1 can light coconut milk</li><li>1/2 pound shredded cabbage or other green</li><li>1/2 shiitake mushrooms (optional - if you don't use, add extra tofu or vegetable)</li><li>1/2 lb extra firm tofu, cubed, or fake meat of your choice</li><li>1/2 cup red or brown rice, cooked, to serve with</li></ul>Separate caps from stems of mushrooms, if using. In a large saucepan sprayed with cooking spray, stir-fry mushrooms over medium-high heat until juicy...about 10 minutes or so. Add vegetables, stir- fry another 5 minutes.<br /><br />Add tofu or fake meat and curry paste, mix, and cook another few minutes. Add coconut milk, cover, and simmer on medium for about 20 minutes. Meanwhile, cook the rice - since it's a small amount it cooks faster than brown or red rice ordinarily would take. Package directions for brown rice usually give a cook time of about 45 minutes for 1 cup...I find 1/2 cup cooks in a very small saucepan in about 25-30 minutes.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-57387589595307971132010-12-15T15:09:00.000-08:002010-12-15T15:22:34.646-08:00Real Quick White Bean Chili - Marcella<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vZYh5cMfOJB6p-gLX1O8etJCY5leUyxVOjkoVCTCytAgpGYB2Qu_jyHOH272M1TuKX16Rcla7-X5kYsVlMxjUjK80-CELDjIZaFp7B_kFv7TBtqmtc5xKAeZAACPnf7t8mpuCvRCtSZd/s1600/IMG_0878.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9vZYh5cMfOJB6p-gLX1O8etJCY5leUyxVOjkoVCTCytAgpGYB2Qu_jyHOH272M1TuKX16Rcla7-X5kYsVlMxjUjK80-CELDjIZaFp7B_kFv7TBtqmtc5xKAeZAACPnf7t8mpuCvRCtSZd/s400/IMG_0878.JPG" alt="" id="BLOGGER_PHOTO_ID_5551050828155925378" border="0" /></a><br /><div><span style=";font-family:Arial;font-size:100%;" ><span>We eat black beans a few days a week with lunch and I'm tired of them. I wanted something lighter, SO I threw this together late one work night. We didn't have any cans of diced green chilies on hand so I reluctantly substituted some green salsa; however, it exceeded my expectations so I'm sharing it here. </span></span></div> <div><span style="font-size:100%;"><br /><br /></span></div> <div><span style="font-weight: bold; color: rgb(0, 153, 0);font-family:Arial;font-size:100%;" ><span>White Bean Chili</span></span><span style=";font-family:Arial;font-size:100%;" ><span></span></span></div> <ul><li><span style=";font-family:Arial;font-size:100%;" ><span>2 cans cannellini or great northern beans, rinsed and drained</span></span></li><li><span style=";font-family:Arial;font-size:100%;" ><span>1/4 jar of green salsa</span></span></li><li><span style=";font-family:Arial;font-size:100%;" ><span>1 can diced tomatoes</span></span></li><li><span style=";font-family:Arial;font-size:100%;" ><span>1 cup tvp</span></span></li><li><span style=";font-family:Arial;font-size:100%;" ><span>1 small onion, minced</span></span></li><li><span style=";font-family:Arial;font-size:100%;" ><span>1 green bell pepper, minced</span></span></li></ul><span style="font-family:Arial;font-size:100%;"><span>Saute the onion and pepper for a few minutes in a saucepan sprayed with cooking spray. Add everything else, then cover an simmer for about 15-20 minutes. I top ours with half-ass but still delicious "guacamole" comprised of a mashed avocado, a few squirts of lime juice, a cube of frozen cilantro (from trader Joe's), and some salt and pepper.<br /><br /><br /></span></span><span style="font-size:100%;"><span style="font-family:arial;">As an added bonus, here's an adorable picture of Derek holding one of our (sleepy) ferrets, Quinn:</span></span><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKjIzd1Ub3cAyly1dInP8UBO7gUARZoM98NgIQ6JwMv8e-JvgzvtROCsVwQRAVDdHaK4iHmvIdzdEK_WtaMezYhY5M2aYxWp8ySV8QRGiMvpxM65HbwVIVXB4zwq54kaw6RrhU2d2tpVo/s1600/IMG_0870.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKjIzd1Ub3cAyly1dInP8UBO7gUARZoM98NgIQ6JwMv8e-JvgzvtROCsVwQRAVDdHaK4iHmvIdzdEK_WtaMezYhY5M2aYxWp8ySV8QRGiMvpxM65HbwVIVXB4zwq54kaw6RrhU2d2tpVo/s320/IMG_0870.JPG" alt="" id="BLOGGER_PHOTO_ID_5551052509683581586" border="0" /></a>Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-28290010386417328452010-11-26T08:14:00.000-08:002010-11-26T10:18:18.687-08:00Thanksgiving Foodstuffs - MarcellaI spent aalll day cooking yesterday:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYIuGnNI9G6CPmv8fulrJgThW8D1EnZyC3QfcUy4mUH1YrSYLk7pzj47eVG7K01WqaBFapI9r920z9wknzF7r2Pa67TFMaBN-KASwKS3L1iEzPIqxLLTWNmiLSMIaRg3w5Drbc7snyaXYy/s1600/IMG_0845.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYIuGnNI9G6CPmv8fulrJgThW8D1EnZyC3QfcUy4mUH1YrSYLk7pzj47eVG7K01WqaBFapI9r920z9wknzF7r2Pa67TFMaBN-KASwKS3L1iEzPIqxLLTWNmiLSMIaRg3w5Drbc7snyaXYy/s400/IMG_0845.JPG" alt="" id="BLOGGER_PHOTO_ID_5543893177713509426" border="0" /></a>Clockwise from top left: Green Bean Casserole, Whole Wheat and Teff Chive Mini-Biscuits, Crustless Pumpkin Pie, Potato-Spinach Crustless Knishes, Roasted Root Vegetables, and Gardein Stuffed Turkey Roasts (which I did not make, of course).<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkbkaqhcPkXKoEjVMntieJJTb9TaF0b9p5-gCl9xcQZRrybUrSGvOK0P_wt0Jko7ZSq_yDfdOF1yJ-RmkYiiZx7NWXG68VBz0slUHTYCkQQ608uR0-sY9p3CB3xbSRQ4RlA2lnDVnXlRcy/s1600/IMG_0846.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkbkaqhcPkXKoEjVMntieJJTb9TaF0b9p5-gCl9xcQZRrybUrSGvOK0P_wt0Jko7ZSq_yDfdOF1yJ-RmkYiiZx7NWXG68VBz0slUHTYCkQQ608uR0-sY9p3CB3xbSRQ4RlA2lnDVnXlRcy/s320/IMG_0846.JPG" alt="" id="BLOGGER_PHOTO_ID_5543895127918454450" border="0" /></a>The green bean casserole is an old standby that I make every year in a slow-cooker, and I'll be posting the recipe shortly.<br /><br />The mini-biscuits were the only real indulgence, as they have a small amount of vegetable shortening (NON hydrogenated)...and they were probably my favorite part of the meal. The teff flour gave them a nice toasty flavor.<br /><br />The knish-like potato and spinach wedges were a close second, though - my favorite sort of food ever is the savory pastry, from empanadas, to pierogies, to knishes. My concession in this case is the crustless-ness.<br /><br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexhMqdUSEBiPnuwtOhw7Mb2SdMNAUSUr9DZoMi5-SOoS4zgfCbxqqk7Q3UMX8_48jL-NBDP4Jd6OYOBZw_SdnBLlnrT9u6FCtexgr7DcexwFUQDBm4MQllZyRIxH41UttTaIxB23bNQWe/s1600/IMG_0848.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexhMqdUSEBiPnuwtOhw7Mb2SdMNAUSUr9DZoMi5-SOoS4zgfCbxqqk7Q3UMX8_48jL-NBDP4Jd6OYOBZw_SdnBLlnrT9u6FCtexgr7DcexwFUQDBm4MQllZyRIxH41UttTaIxB23bNQWe/s320/IMG_0848.JPG" alt="" id="BLOGGER_PHOTO_ID_5543897648123974434" border="0" /></a><span style="font-style: italic;">Yum!</span></div><br />Finally, the pie. We love pie, and Derek can tell you of a time when I'd bake him a pie at least once a week. In Washington one of the upsides to the constant rainy weather is the insane profusion of produce - we could go outside and pick all the cherries or plums we wanted. And then make pie.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGHoSCNAp6xefG9GmOHQCKUvcZeFGYYYOdxQ62Yq0h6a_9ECJHkgEviTbBfSkwrBqHsBU3w-CY9V_baaIV0EuVWpvuOkRp4uA_8vo1w-Flkq9KDfGubxZniamrjAij5azRMaq4dl8imsUE/s1600/IMG_0855.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGHoSCNAp6xefG9GmOHQCKUvcZeFGYYYOdxQ62Yq0h6a_9ECJHkgEviTbBfSkwrBqHsBU3w-CY9V_baaIV0EuVWpvuOkRp4uA_8vo1w-Flkq9KDfGubxZniamrjAij5azRMaq4dl8imsUE/s320/IMG_0855.JPG" alt="" id="BLOGGER_PHOTO_ID_5543907502537315266" border="0" /></a>And, as desserts go, pies don't HAVE to be too unhealthy...it's really the crust and excess sugar. I happened to find an awesome CRUSTLESS pumpkin pie recipe <a href="http://blog.fatfreevegan.com/2006/10/and-answer-is.html">here</a> that has the texture of pie, cake, and custard rolled into one.<br /><br />My only alterations to the recipe were: I used 2 x (1 tsp Baking Powder, 1/2 tsp Baking Soda, 2 Tbsp Flour, 2 Tbsp Water) as egg replacer, 1 1/4 cups soymilk instead of 1 1/2 cups, brown rice flour instead of white rice flour, and, in order to avoid the granulated sugar, a can of Whole Foods organic pumpkin pie mix with evaporated cane juice + 1/4 cup agave nectar instead of the pumpkin, ginger, cinnamon, nutmeg, and cloves.<br /><br /><br />I'll post a few of the recipes later today...don't forget to<span style="color: rgb(255, 0, 0);font-size:130%;" ><a style="font-weight: bold;" href="http://www.bodybuilding.com/fun/2010-bodyspace-spokesmodel-search-vote-profile-82.php?bodyspace=treesize&name=Derek%20Tresize&location=Richmond,%20VA&sex=0&image1=bodyspace-spokesmodel-search-2010-4cc35c18ebed5.jpg&image2=bodyspace-spokesmodel-search-2010-4cc35c1b33937.jpg&image3=bodyspace-spokesmodel-search-2010-4cc35cc3900a0.JPG"> vote for Derek</a></span>, he was 27th out of 200 or so competitors for the BodySpace Spokesmodel competition last time they posted rankings...and he only needs top 20 to be a finalist!!!Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-59647740478375339562010-11-21T14:13:00.000-08:002010-11-22T10:17:04.878-08:00A Week of Work Lunches - MarcellaWorking a white-collar job involves the constant presence of donuts, cakes, pizza, candy dishes...My colleagues always express sympathy for me and/or wonder at the discipline I must be exercising when I can't partake but the truth is that I consider myself so so lucky that my principles prevent willpower from ever needing to enter into it. That food never registers in my brain as edible. I work out during lunch, and then eat my container of one of the recipes below, plus a salad and am content.<br /><br />The only difficulty in having a healthy lunch at work could be prep time, so I thought I'd share some ways to prepare easy lunches in advance. Even simpler than the recipes below: you can always buy some cans of various beans and make about 2.5 cups of brown rice or quinoa over the weekend. Then every day, combine 1/2 can of beans and 1/2 cup of rice or quinoa OR a microwaved sweet potato. Have with a side of spinach leaves and grape tomatoes. Pretty easy.<br /><br />I'm going to post on a few recipes that you can make on the weekend in one big batch that'll last 4-5 days for one person. Just add a side salad and you'll be set. Here's the first:<br /><br /><span style="font-weight: bold;">Black Beans + Quinoa with Pumpkin Seeds and Cilantro</span><br /><span style="font-style: italic;">protein-rich and filling</span><br /><ul><li>1.5 c water</li><li>1 c quinoa</li><li>1/2 c raw pumpkin seeds</li><li>1 c fresh cilantro OR 1 cube frozen (can be found at Trader Joe's)</li><li>2 cloves garlic</li><li>1/2 tsp salt</li><li>1 tsp ground cumin</li><li>3 cans low-sodium black beans<br /></li></ul>In a small pot, combine water and quinoa and bring to a boil. Cover, turn heat down to medium-low, and simmer for 15 minutes then remove from heat.<br /><br />Dry-toast the pumpkin seeds over high heat til they pop or are a little darker in color - not burnt.<br /><br />Combine with the garlic, cumin, cilantro and salt in a food processor and process til well minced.<br /><br />Stir into the quinoa.<br /><br />Rinse and drain the black beans and combine with the quinoa.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com2tag:blogger.com,1999:blog-5810134762216097002.post-78395282116483749762010-11-20T16:41:00.000-08:002010-11-21T14:47:31.943-08:00Principles of Nutrition Part 2 - DerekI hope everyone out there is still <a href="http://www.bodybuilding.com/fun/2010-bodyspace-spokesmodel-search-vote-profile-9.php?bodyspace=treesize&name=Derek%20Tresize&location=Richmond,%20VA&sex=0&image1=bodyspace-spokesmodel-search-2010-4cc35c18ebed5.jpg&image2=bodyspace-spokesmodel-search-2010-4cc35c1b33937.jpg&image3=bodyspace-spokesmodel-search-2010-4cc35cc3900a0.JPG"><b><span class="Apple-style-span">voting</span></b></a>. Only 10 days to go! Thank you all again for the support!<div><br /></div><div>To continue with Dr. Campbell's <i>Principles of Nutrition</i> as outlined in my most recent certification, I will give a brief overview of his next 2 points. Keep in mind these Principles were explained at length during the course lectures, so what I'm providing here is just a brief explanation.</div><div><br /></div><div><b>4.) Genes do not determine disease on their own. Genes function only by being activated or expressed, and nutrition controls which genes, good or bad, are expressed. </b></div><div><br /></div><div><span class="Apple-tab-span" style="white-space: pre;"> </span>I think this is an extremely important point. The modern rise of genetic research for combating chronic disease has been fruitless. Mainstream tabloids would lead one to believe that simply identifying a gene that causes disease, then making a drug to control said gene, will be the end of poor health as we know it. Things just aren't that simple. Each disease is the product of actions by potentially hundreds of genes, and no single gene only has one job. So, expecting a single desirable effect from the chemical control of a single gene is very unrealistic. </div><div><br /></div><div>Whats worse, the belief that your health is controlled entirely by your genes leaves you in a helpless position. Why bother taking care of yourself if it all comes down to your genes? In actuality, eating a whole plant-based diet goes extremely far in giving you the most beneficial possible gene expressions, putting you back in control, and all without any fancy research or drugs required.</div><div><br /></div><div><b>5.) Nutrition can substantially control the adverse effects of noxious chemicals.</b></div><div><br /></div><div><span class="Apple-tab-span" style="white-space: pre;"> </span>Another very important point. Similarly to controlling your genes to your greatest benefit, nutrition also greatly improves your body's ability to handle nasty chemicals that could potentially do a lot of harm. Take <a href="http://en.wikipedia.org/wiki/Aflatoxin">Aflatoxin</a> as an example. Aflatoxin is among the most toxic and carcinogenic chemicals ever discovered, and in Dr. Campbell's own lab he was able to keep rats on an aflatoxin-laced diet completely healthy and cancer free just by controlling their nutrition. 0% of the animals on high protein plant-based diet developed cancer, while 100% of animals on a high protein milk protein-based diet developed cancer. Results don't get much clearer than that.</div><div>For a human example, studies following heavy smokers who practice a whole plant based diet have shown that they have lung cancer rates almost as low as typical non-smokers! </div><div><br /></div><div><br /></div><div>I will post again soon on the final 3 principles. If you have any questions or input, comment away! And feel encouraged to learn more for yourself by picking up a copy of <i><a href="http://www.thechinastudy.com/about.html">The China Study</a> </i>or signing up for the plant based nutrition courses!<br /></div><div><br /></div><div>As an aside, my friend and disciple/poster-boy/victim Jeff Kroll of <a href="http://www.crossroadsrva.com/">Crossroads Coffee</a> recently pointed out the article below to me, and I think it goes very well with what I've been discussing, so thanks Jeff! Check it out:<br /></div><div><br /></div><div><span class="Apple-tab-span" style="white-space: pre;"> </span><a href="http://www.huffingtonpost.com/andrew-weil-md/why-plants-are-usually-be_b_785139.html">Why Plants are (Usually) Better than Drugs</a></div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com1tag:blogger.com,1999:blog-5810134762216097002.post-88255016653036302832010-11-08T15:27:00.000-08:002010-11-08T16:13:24.674-08:00Protein Bars - MarcellaIn most cases, you may as well eat a Mars Bar as eat a commercial protein bar. They have - as we used to say in high school - a metric butt-ton of fat and sugar. Derek and I used to order PureFit bars from Amazon.com as they seemed to have the best stats we could find: 230 calories, 6g fat, 15g sugar, and 18g protein. But for the two of us that's around $85 a month of processed protein bar...it all seemed excessive. So I decided to experiment and see how close I could get to the PureFit bars in stats - knowing of course that these were not going to be on the tastier side. Homemade "protein" bar recipes usually have things like chocolate chips and coconut oil and lots of sugar; my opinion is that if I'm going to make and eat something of that sort it will be in cookie or brownie form and that a protein bar's primary function is to get a large amount of protein into you with a minimum of fuss.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCaTRWBSaelTGSmDJq62gOy-9Ydg_ksHjErhkrjrdOLwmuRHo4PeS9lv5MlZidA5nAr9005z2KfWvz4QBiY6FzWFcltA1JZ_JLb_j_Ux3Rf9bo-Kv5vMRQsVXvHcSaGoQCg9L5DygrRUP4/s1600/IMG_0814.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCaTRWBSaelTGSmDJq62gOy-9Ydg_ksHjErhkrjrdOLwmuRHo4PeS9lv5MlZidA5nAr9005z2KfWvz4QBiY6FzWFcltA1JZ_JLb_j_Ux3Rf9bo-Kv5vMRQsVXvHcSaGoQCg9L5DygrRUP4/s320/IMG_0814.JPG" alt="" id="BLOGGER_PHOTO_ID_5537331044309769586" border="0" /></a><br /><br /><br />These bars contain around 15g protein, 3.7g fat, 12g sugar, and 189 calories per bar, assuming that you cut one batch into 12 bars and that you use similar ingredients. They are best kept frozen or refrigerated until eaten - due to the large amount of protein powder and the lack of preservatives they can get mushy if left out for a while.<br /><br /><br /><br /><br />Ingredients:<br /><ul><li>1/2 cup + 2 Tbsp DEFATTED peanut butter (I used Bettern Peanut Butter)</li><li>1 ripe banana</li><li>6 Tbsp agave nectar</li><li>1/4 cup raw pumpkin seeds</li><li>1/8 cup flax seeds</li><li>1 1/2 cups oats</li><li>4 scoops of protein powder (mine has 25g per scoop)</li></ul>Mash the banana. Add peanut butter, agave, and all the seeds and mix. Next, incorporate protein powder one scoop at a time, mixing thoroughly between scoops as it's rather a lot to get in there. Finally, mix in the oats.<br /><br />Line a rectangular container or baking dish with plastic wrap...try to eyeball a size that will give you 12 bars that are about 1/2 inch thick or so and of the shape you want. Dump your bar mix in and press it onto the container like so:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRBB3CSQAlGvxZepueAGFPJxU1qFdezvAlwnD1n3GOtfCsG8qo_Ib3hHM4wH8tqHvhh4-GWHe3e52lLfGjZJw-0fxKzkggmm97pNc4I1KxZy_wVm2CbH5ekVMFyfkL4AKf95gA5H4HZN_c/s1600/IMG_0815.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRBB3CSQAlGvxZepueAGFPJxU1qFdezvAlwnD1n3GOtfCsG8qo_Ib3hHM4wH8tqHvhh4-GWHe3e52lLfGjZJw-0fxKzkggmm97pNc4I1KxZy_wVm2CbH5ekVMFyfkL4AKf95gA5H4HZN_c/s320/IMG_0815.JPG" alt="" id="BLOGGER_PHOTO_ID_5537334581398215250" border="0" /></a>Put it in the freezer for a few hours to harden, then upend onto a cutting board - tap the container until the sheet of bar slides out - and peel off the wrap. Cut into pieces, wrapping individually for convenience if you like, and store in the freezer or fridge.<br /><br />They're not covered in chocolate, but I think they're alright...sort of like healthy peanut butter banana oatmeal cookies. SORT of.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com1tag:blogger.com,1999:blog-5810134762216097002.post-36299344609378342322010-11-05T14:45:00.000-07:002010-11-08T16:14:31.268-08:00BodySpace Spokesmodel Contest, and Principles of Nutrition - Derek<div style="text-align: center;"><br /></div><span class="Apple-tab-span" style="white-space: pre;"> </span>I have recently entered a competition through bodybuilding.com for a chance to become the <span class="Apple-style-span">BodySpace Spokesmodel</span> of 2011! If I win I will get a chance to be on the cover of Iron Man Magazine and attend the Arnold Classic and Mr. Olympia contests. A great opportunity, and extra motivation to get well and get back to training. To win I need the most votes on my photos, so check them out <a href="http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2F2011-bodyspace-spokesmodel-search-voting.htm&h=133ab">Here</a> and <b>vote</b>! You can vote once per day for the month of November so repeats are especially appreciated! (my screen name is <b>Treesize</b> and contestants are listed alphabetically).<div><div style="text-align: center;"><img src="http://3.bp.blogspot.com/__dYeHN8VJqY/TNSWhROXIhI/AAAAAAAAAJA/K_t0vOiHHsc/s200/vote.jpg" style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 200px; height: 199px;" alt="" id="BLOGGER_PHOTO_ID_5536215340248670738" border="0" /><div style="text-align: left;">I also wanted to go into a little more depth on some highlights from my Plant Based Nutrition certification. Dr. T Colin Campbell outlined his lessons in nutrition with <b>8 Nutrition Principles</b>. While nutrition is an extremely complex and integrative topic, these 8 principles were designed to answer many fundamental questions about nutrition and to provide a simple guide to healthy eating. I want to cover the first three here:</div></div><div><br /></div><div><b>1. Nutrition represents the combined activities of countless food substances, and the whole is greater than the sum of its parts.</b></div><div><br /><div><span class="Apple-tab-span" style="white-space: pre;"> </span>When you consider that each whole food has literally thousands of compounds within it, many of which are unknown and/or unstudied, imagine the possibilities for beneficial synergistic effects when many whole foods are eaten together. I talked about this when I discussed <a href="http://veganmuscleandfitness.blogspot.com/2009/08/wonders-of-phytochemicals-derek.html">phytochemicals</a> in an older post. </div></div><div><div><br /></div></div><div><b>2. Vitamin supplements are not a panacea for good health.</b></div><div><br /></div><div><span class="Apple-tab-span" style="white-space: pre;"> </span>In other words, eating terribly can not be made up for by taking some isolated vitamins. Dr. Campbell describes nutrition as operating as an infinitely complex biochemical system involving thousands of chemicals and thousands of effects. Isolated nutrients cannot substitute for whole foods and may have dangerous side effects. Studies cited in the course described Vitamin A and E supplementations as being associated with an <b>increased incidence of caner</b> - something to think about!</div><div><br /></div><div><b>3. There are no nutrients in animal foods that are not better provided by plant foods. </b></div><div><br /></div><div><span class="Apple-tab-span" style="white-space: pre;"> </span>Animals products across the board are rich sources of fat, saturated fat, and cholesterol (which is <b>only</b> present in animal foods). Plant foods, on the other hand, are good sources of vitamins, minerals, fiber, and antioxidants (with the last two <b>only</b> being present in plant foods). Many indicative charts were presented that showed the striking distinctions between these two categories, but plain and simple: Plants have more nutrients and less calories, while animal products offer the exact opposite.</div></div><div><br /></div><div>I will follow up with more nutritional principles soon. So, in the meantime make sure you check out my pictures and vote, and eat your Beans & Greens!</div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com2tag:blogger.com,1999:blog-5810134762216097002.post-12700676313083715282010-10-25T11:09:00.000-07:002010-10-25T12:05:55.361-07:00Injury, and Plant-Based Nutrition - Derek<div style="text-align: center;"><br /></div>I am writing once again after a rather extended break. As my <a href="http://veganmuscleandfitness.blogspot.com/2010/08/building-more-muscle-derek.html">last post</a> suggested, I experienced several <span class="Apple-style-span"><span class="Apple-style-span" >injuries</span></span> after my last extended bout of <a href="http://en.wikipedia.org/wiki/High_intensity_training">High Intensity Training</a>. One of these injuries has proved troublesome, so I have decided to take time off from training and focus on recovering completely. This also means I have decided to push back my premier contest appearance to a later date.<div><br /><div>In the meantime I have focused on educating myself further in nutrition and have just completed the <a href="http://www.tcolincampbell.org/courses-resources/courses/">Certification on Plant-Based Nutrition</a> offered jointly by<a href="http://cornell.edu/"> Cornell University</a> and the <a href="http://www.tcolincampbell.org/">T. Colin Campbell foundation</a>. This was a phenomenal three-course series covering virtually everything about plant based nutrition, from the physiological effects to social and environmental impacts to elite athleticism. Lectures were given by 8 different experts in the field, and the sum of everything presented was extremely telling. Needless to say, I am more convinced than ever of the importance of our dietary choices, and I encourage anyone with an interest in furthering their own education to enroll in this course series.</div><div><br /></div><img src="http://4.bp.blogspot.com/__dYeHN8VJqY/TMXNWS7z9vI/AAAAAAAAAIo/5tqduMFL5BE/s320/0766931f52.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 127px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5532053500218046194" /></div><div><br /></div><div>For those who choose not to, I will go over some important lessons I learned during this course in posts to come. So in case you've forgotten during my absence, be sure you're still getting plenty of <span class="Apple-style-span"><span class="Apple-style-span" >Greens and Beans</span></span>. </div><div><br /></div><div>P.S. I was recently quoted in a <a href="http://www2.timesdispatch.com/">Richmond Times Dispatch</a> article regarding exercise and job hunting. If you or anyone you know happens to be looking for work you may find it helpful. Take a look <a href="https://docs.google.com/leaf?id=1oyGZGrDbVXXCVLFfHYhaQA5n91nPgyB5N1iE3S96unB2WArKJFkO8_OztE7P&hl=en">here.</a> </div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-54250146834970825872010-10-03T07:56:00.000-07:002010-10-03T08:33:54.317-07:00Black Bean & Sweet Potato Enchiladas - Marcella<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKY2KsoSRT46MML8L8-XAwKS2DTzd4uSzZohuGJQTAU8NZdjwAbn6lRB_VG1-INVUeR7guiZydp6qv8edymJayEtX1_9O4HP2JlCimWJe-HDADkvz8JxiD-hvwOI8vvtn-RJH9V-25-EiM/s1600/IMG_0805.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKY2KsoSRT46MML8L8-XAwKS2DTzd4uSzZohuGJQTAU8NZdjwAbn6lRB_VG1-INVUeR7guiZydp6qv8edymJayEtX1_9O4HP2JlCimWJe-HDADkvz8JxiD-hvwOI8vvtn-RJH9V-25-EiM/s400/IMG_0805.JPG" alt="" id="BLOGGER_PHOTO_ID_5523834132533495058" border="0" /></a>Sorry the picture quality is terrible. We were too hungry to find good lighting.<br /><ul><li>1 can reduced sodium black beans</li><li>1 sweet potato, microwaved</li><li>diced peppers, onions</li><li>tomato-based salsa of some kind</li><li>15.5 oz crushed tomatoes or tomato sauce</li><li>whole-wheat or corn small tortillas</li><li>chili powder, cumin, paprika, oregano or enchilada seasoning (if you can find it w/o tons of salt)<br /></li><li>optional toppings: can diced green chiles, a few olives, nutritional yeast "cheese" sauce</li></ul>This is one of those random-crap-on-hand sort of recipes. Rather than make your own enchilada sauce you can of course buy it...usually has a ton of sodium, though. If you DO wanna make your own:<br /><ol><li>In a small saucepan, combine tomato sauce or crushed tomatoes, about 1/4 cup of salsa, and 1-2 tablespoons of chili powder.<br /></li><li>Simmer on low for about 20 minutes. That's it.</li></ol>To assemble enchiladas:<br /><ol><li>Preheat oven to 375 degrees.<br /></li><li>Combine black beans, onions, and diced peppers. Season with enchilada seasoning, or with cumin, oregano, and paprika to taste ...you can saute if you like or leave raw - they will cook a bit in the oven.</li><li>In a small rectangular baking dish - about 9 by 12ish - spread about 1/3 of the enchilada sauce on the bottom.<br /></li><li>On each tortilla, spread some of your cooked sweet potato down the center and top with black bean mixture. Roll up and place in the baking dish - repeat til filled.</li><li>Pour remaining enchilada sauce over the top. You can also top with a small can of diced green chiles, some sliced black olives, or even - as pictured - some nutritional yeast "cheese" sauce. I normally don't bother with the sauce and it's fine but if you're so inclined it's basically just about 1/4 cup of nutritional yeast, simmered on low and whisked together with water (to desired thickness), garlic, mustard (powdered spice, not prepared), turmeric, and a little optional salt.<br /></li></ol>Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com1tag:blogger.com,1999:blog-5810134762216097002.post-12493461436459704742010-08-10T16:10:00.000-07:002010-08-17T11:56:52.549-07:00Building More Muscle - DerekPreparation for our contest is underway! My goal at this stage is simple : <b>gain weight</b>. As much muscle as possible of course, but I want to number on the scale to go up.<div><br /></div><div>Routine wise, it was back to the total body heavy weight training. Being the creative person I am I tried to alter/improve on the previous routine and <a href="https://spreadsheets.google.com/ccc?key=0AkmOcUtqsvw6dEVOeDNjaENIbF9mZi14aERNV1NRVFE&hl=en&pli=1#gid=0">this</a> is what I came up with.</div><div><br /></div><div>There are 3 variables I employ with a weight gain routine such as this:<b> Frequency, Volume</b>, and <b>Intensity</b>.</div><div><br /></div><div><ul><li><b><span class="Apple-style-span" style="color:#000099;">Frequency</span></b> refers to how often you work a muscle group in a given week</li><li><b><span class="Apple-style-span" style="color:#000099;">Volume</span></b> refers to how many sets and reps you do for a muscle group per workout</li><li><b><span class="Apple-style-span" style="color:#000099;">Intensity</span></b>, in this case, refers to how much weight you use relative to the maximum amount of weight you are capable of using.</li></ul><div>When training to gain weight, I increase the <b>frequency</b> of my training to nearly everyday for most muscle groups, and I follow a <a href="http://en.wikipedia.org/wiki/High_intensity_training">High intensity</a> program (low <b>volume</b> and as much weight as possible). I increased the volume slightly for this routine compared to my last total body one</div><div> which improved my results, and caused problems I will mention below.</div></div><div><br /></div><div>Traditional High Intensity programs follow low volume AND low frequency, but I have found my method to work very well for me. I also make the adjustment of training total body every workout rather than separating muscle groups because the more muscle you stimulate in a single workout, the greater your <b>Growth Hormone</b> and <b>Testosterone</b> release will be. (These are natural steroids your body makes in response to training). </div><div><br /></div><div><img src="http://2.bp.blogspot.com/__dYeHN8VJqY/TGrJzuWPKAI/AAAAAAAAAIY/Sbk9bGXbigo/s320/lbp.jpg" style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 240px; height: 320px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5506435384865662978" /></div><div><span class="Apple-style-span" style="color:#FF0000;">WARNING</span>: While this training has worked very well for me,</div><div> mixing High Intensity training with high frequency is a recipe for injury. The reason volume and frequency are normally kept low is to allow not only your muscles but your joints enough time to fully heal. I tend to recover quickly so I push the limit on these variables, and by the fifth week on this program <a href="https://health.google.com/health/ref/Tendinitis">tendinitis</a> began to plague me in several joints. </div><div><br /></div><div><span class="Apple-style-span" style="color:#3333FF;">The Lesson Here</span>: If you want to gain muscle, a program like the one I've listed may work wonders for you. Just be careful and pay very close attention to your form and how your body feels. If anything hurts, back off. I would not recommend following a program like this for any more than 4 weeks at a time.</div><div><br /></div><div>P.S. Eat your <span class="Apple-style-span" style="color:#33CC00;">Beans & Greens</span>!</div><div><br /></div>Derekhttp://www.blogger.com/profile/07746722573900661211noreply@blogger.com0tag:blogger.com,1999:blog-5810134762216097002.post-18471083068842927742010-08-07T07:51:00.000-07:002010-08-07T08:34:28.552-07:00Yellow Quinoa Dal + Teff Flatbread ("Roti") - MarcellaI love Indian food. Most of what you can get at restaurants is greasy or full of butter or cream, unfortunately. Not ALL Indian food is full of dairy - like other "ethnic" foods available in the U.S. what's available in the restaurants is what sells and American people love creamy and fatty food. These recipes are a little involved but make a lot of food.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQacTvRcb1HTmMrfACj8KwHE8KswjnERakXZ142osjLpOPXLWQ-QwIdi8ltSYVwepuB4Yaho-mSBxLpvy4ER9lq7YvmiyqDZskC4u7JY8kmwmHqwDn7DjeW-3GOIUb4DXy8SK_LlWawIM/s1600/IMG_0293.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQacTvRcb1HTmMrfACj8KwHE8KswjnERakXZ142osjLpOPXLWQ-QwIdi8ltSYVwepuB4Yaho-mSBxLpvy4ER9lq7YvmiyqDZskC4u7JY8kmwmHqwDn7DjeW-3GOIUb4DXy8SK_LlWawIM/s400/IMG_0293.JPG" alt="" id="BLOGGER_PHOTO_ID_5502681025941695746" border="0" /></a><br /><span style="font-size:130%;"><span style="font-weight: bold;">Yellow Split Pea & Quinoa Dal (makes lots)</span></span><br /><br /><ul><li>1 tsp oil</li><li>1 onion, diced</li><li>1 Tbsp black mustard seeds</li><li>2 Tbsp minced ginger (you can buy prepared in a jar)</li><li>1 Tbsp ground cumin</li><li>1 tsp turmeric</li><li>1 Tbsp ground coriander</li><li>1.5 cups yellow split peas</li><li>3/4 cup uncooked quinoa</li><li>2 carrots, chopped</li><li>1 Tbsp raw sugar (optional)</li><li>2 Tbsp lemon juice</li><li>1 tsp salt, or to taste - it makes a whole lot, hence a lot of salt<br /></li><li>cayenne (optional)</li></ul>Heat up oil in a big soup pot and saute onion for a few minutes. Add mustard seeds, saute about 1 minute. Add other ingredients up to split peas and saute another minute.<br /><br />Add split peas, quinoa, and 6 cups water to the pot and bring to a boil. Add carrots. Bring to a boil again, cover, and simmer for 45 minutes to an hour til the peas are soft, stirring about every 10 minutes.<br /><br />Season with the sugar, lemon juice, salt, and cayenne before serving. This makes about 6-8 big servings. We had ours with some spicy pickled vegetables (so so salty so we can only have a tablespoons' worth) and mango chutney from the Indian grocery, and the pretty healthy flatbread recipe below for scooping.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;">Skillet Flatbread</span></span><br /><ul><li>1 cup <a href="http://www.amazon.com/gp/product/B000EDI0X2?ie=UTF8&tag=vegamuscandfi-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B000EDI0X2">teff flour</a><img src="http://www.assoc-amazon.com/e/ir?t=vegamuscandfi-20&l=as2&o=1&a=B000EDI0X2" alt="" style="border: medium none ! important; margin: 0px ! important;" border="0" height="1" width="1" /> usually in the "natural foods" baking section</li><li>1/2 cup whole wheat pastry flour<br /></li><li>1/4 to 1/2 tsp salt</li><li>1/4 tsp baking soda</li><li>1 cup plain soy yogurt ( Silk makes a large container of this)</li></ul>In a big bowl, mix the flours, salt, and baking soda. Whisk the yogurt and water separately, then add to dry mix. It should have a heavy cream consistency - add more water if necessary. Cover and let stand for 30 minutes.<br /><br />Spray a nonstick skillet with some cooking oil spray and heat to high. I really like electric skillets for this - and for making the omelets in a previous post. They seem to heat more evenly and sticking isn't a problem. Anyway:<br /><br />Use 1/2 cup measure to scoop up the batter and plop in the center, spreading it into about an 8 inch round by tilting and swirling the pan. Cover and reduce to med-low and cook 1-2 minutes. Uncover, flip, and cook the other side about 2 minutes. Repeat as necessary til fully cooked - it should be golden. You can keep them warm as you make the rest by putting them in a loose foil wrap in a warm oven.<br /><br />To eat with dal or anything you like, tear into pieces and scoop up the food. They're delicious.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com1tag:blogger.com,1999:blog-5810134762216097002.post-47268968911379421402010-07-24T09:05:00.000-07:002010-07-24T15:04:15.083-07:00New Recipes! - MarcellaYeah, I've been remiss in posting recipes, I know. Now that all the fuss of the wedding and Derek's birthday is over I have a bunch of stuff I've made to post about...<br /><br />But before I do, here's a picture of Derek's favorite breakfast that I made for his b-day: Tofu Benedict with vegan Hollandaise...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1WRwajXuj_nq7ry-bxfv9cxLzHOT8HbGHSq4UJ5rqlfNpVjE7-ZQYQ2eulKZkrYQ7ujo4cumWbFdPFNv_TQlrzoT828S_5MaIMs9I2ZTK3-Y_5C-CQB-5MJh12VCss4AK77tODg_JUulx/s1600/IMG_0775.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1WRwajXuj_nq7ry-bxfv9cxLzHOT8HbGHSq4UJ5rqlfNpVjE7-ZQYQ2eulKZkrYQ7ujo4cumWbFdPFNv_TQlrzoT828S_5MaIMs9I2ZTK3-Y_5C-CQB-5MJh12VCss4AK77tODg_JUulx/s400/IMG_0775.JPG" alt="" id="BLOGGER_PHOTO_ID_5497595138403702866" border="0" /></a>on brown rice-based English muffins. I won't post the recipe cuz it's from <a href="http://www.amazon.com/gp/product/B002AKPEGI?ie=UTF8&tag=vegamuscandfi-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B002AKPEGI">Vegan Brunch: Homestyle Recipes Worth Waking Up For-From Asparagus Omelets to Pumpkin Pancakes</a> (see the Omelet post also). Perfect stuff in there for Sunday cheat days; I think Sunday brunch is probly the best meal of the weak to indulge, don't you? And then head back to the gym for 40 minutes of cardio...<br /><br />I do have some nice healthy recipes to post on too: a heartier eggplant lasagna (noodle-less) with cashew/tofu ricotta AND Indian quinoa dal AND a tasty high protein skillet flatbread made with teff and soy yogurt.Marcellahttp://www.blogger.com/profile/13758931307006372252noreply@blogger.com0