Okay I will admit it …..running on manicured grass and mown tracks is a darn sight more enticing than a gnarly rock strewn trail if you are a barefoot runner.
Training and Race reports
Maleny X-Country event was a cold and challenging course but as far as X-Country courses go is an awesome venue.
The wind chill factor I estimated would have got it down to 0 Deg and waiting for the start after dropping the warm clothes was a challenge to say the least.
Heading for the Pentath event so we are keeping the walk run walk 1/2 marathon training finding that we are most comfortable with a 1k run 30 sec walk
Ingredient of the week
Callout for listener feedback if there is something you want to hear about or want more info on let us know.
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This is another audio journal entry of the transition of Sonya from a shod marathon runner to an all terrain bare foot natural form athlete. We talk a little about food, feelings and focus as we share the journey.
The journey into barefoot running is is easy and is complex as you want to make it.
This corresponding series of the podcast is all about the journey that Sonya is going through and the audio journal of her introduction to barefoot running.
We are going to expand a little on the content if you have any questions please leave them in the comments area and if you have a couple of minutes to spare….. please head over to the Facebook page and start a conversation there.
Do you like the short format or do we make it longer to cover more stuff.
I have had a bit of fun with trying out a quick podcast from my Iphone, sound quality not so great but passable.
I have to admit it is a darn sight quicker doing it this way, the app just makes it very quick to get everything posted to the blog and Itunes
Welcome to another episode of my podcast. Quick and sometimes not so quick opinions, observations,interviews, and tips around a barefoot, raw food athletic lifestyle.
As a runner and endurance athlete my nutritional needs are different from a body builder.
The principles of plant-based Vegan Nutrition For Athletes are still the underlying reason in Robert Cheeke’s nutrition. I grabbed an excerpt of an interview I heard with him talking about Why he was a vegan and the reason athletes when they start with a plant-based regime ultimately fail and give it away as something that did not work.
Have a look at the forum www.veganbodybuilding.com/phpBB2/ if you want more information.
Robert rightly states you have to do it right which is the same as when you start with natural form running you have to get it right and realize things will be different and adjustments will be made as you go along.
As always if you feel like leaving a comment or want a particular question answered please leave it in the comment section
I have just been listening to the audio book of the story from Rich Roll, I have found it to be a really great listen. Even if you were not into ultra endurance his story of beating his alcohol adiction and subsequent transformation from an overweight cheesburger eating lawyer to a vegan ultra man is fantasic entertainment
Among his accomplishments:
– Two top finishes at the double Ironman-distance Ultraman World Championships
– Completing 5 Ironman-distance triathlons on 5 separate Hawaiian Islands in less than a week, a feat no one had ever even attempted.
Here’s the kicker: he did both in his mid-40′s.
But most remarkable of all, just a few short years before exploding onto the scene, Rich was a middle-aged couch potato, depressed and 50 pounds overweight. His 40th birthday present to himself was attempting to reverse course. He overhauled his diet (now 100% plant-based), used The 4-Hour Workweek as a primer to reconfigure his life, and made fitness his Mount Everest.
This original content covers the top 10 obscure superfoods Rich used to cultivate this elite performance. Even I hadn’t heard of a few…
We’ve all heard of acai, goji berries and chia seeds. But I’d be willing to bet most of you are unfamiliar with more than a few of these more obscure superfoods:
Heart Health. A popular fermented soybean food prominent in the Japanese diet, natto is a must for anyone concerned about heart or circulatory disease. High in pyrazine and the enzyme nattokinase, blood thinners that can prevent thrombosis (blot clot formations) by essentially devouring arterial plaque, natto significantly reduces the risk of suffering a pulmonary embolism (arterial blockage) that could lead to a heart attack or stroke. Also high in vitamin K, it’s excellent in maintaining bone density. Warning: natto is a very acquired taste. In fact, it’s horrible, unless you’re a fan of strange exotic cheese. Prepare with turmeric and sea salt or alternatively sweeten with erythritol — a very low glycemic non-caloric sugar additive derived from glucose fermentation that retains 60-70% of the sweetness of table sugar. If it’s still unbearable, nattokinase is available in capsule form. I like Doctors Best (1-4 2,000 FU capsules / day).
2. Cordyceps (Sinensis) Extracts:
Stamina. Well-known for centuries in Chinese herbal medicine, Cordyceps sinensis is a parasitic dried fungus that grows on caterpillar larvae native to high-altitude regions of China, Nepal and Tibet. Gross, right? But awesome when it comes to health and athletic performance. Pharmacologically anti-oxidative, anti-inflammatory and anti-lipid (cholesterol lowering), studies indicate enhanced immune system functionality as well as improved stamina in endurance athletes via increased aerobic capacity and oxygen utilization as well as stabilized blood sugar metabolism. Chinese Olympic Track & Field athletes have been swearing by it for decades, and I can attest to their effectiveness. Another plus? Increased sex drive and functionality. The benefits of Cordyceps are enhanced when combined with the adaptogen rhodiola, as they are in Optygen and ShroomTech — both good recommended products.
Anti-Oxidant / Anti-Inflammatory. A plant native to South India and Indonesia, if you like curry or mustard, you’re already familiar with this yellow food. What you might not know is that turmeric — due in large part to curcumin, tumeric’s primary active ingredient — is one of the most powerful anti-oxidants and anti-inflammatories on the planet.
The majority of foods we eat, including low fat diets, promote arterial inflammation, which is a leading (and often underrated) cause of heart disease. In the fitness context, exercise-induced physiological stress causes inflammation, which impedes muscular repair. In a general sense, the more quickly the inflammation subsides, the more quickly one recovers from training. Foods like turmeric reduce inflammation, thus expediting recovery (and circulatory health). Extrapolated over time, an athlete on a nutritional regimen high in anti-oxidants and anti-inflammatory foods such as turmeric (buttressed by a predominantly alkaline-forming diet) will in turn be able to train harder, more effectively and more efficiently in a given time period while simultaneously taking out an insurance policy against the primary culprits that foil even the most conscientious athletes — undue fatigue, overtraining and illness.
Furthermore, it’s worth noting that there is some evidence to suggest that people who eat diets rich in turmeric have lower rates of breast, prostate, lung, colon and skin cancers.
Curcumin can be taken in capsule form, but it is not the most bio-available substance in extract form. Personally, I prefer to drink turmeric in a tea – 1/2 spoonful dissolved in hot water does the trick.
4. Apricot Seeds & Sprouted Mung Beans:
Cancer Cell Inhibition. Both of these foods share one thing in common: high levels of laetrile (vitamin B17), which has been found effective in arresting tumor growth. But how does it kill cancer cells without killing healthy cells? Without getting too technical, there is some evidence to support that when laetrile comes into contact with an enzyme called beta-glucosidase (which is only found in cancer cells), the laetrile is broken down, releasing “manufactured” hydrogen cyanide (HCN), which attacks the cancerous cell. Normal cells remain unaffected because of the mitochondrial enzyme rhodanase, which detoxifies the cyanide component. Cancer cells lack this enzyme.
I’m not saying laetrile is a magical cure for cancer. But it might be a cheap preventive measure.
Organic and raw apricot kernels (the seed inside the pit) are available online (try Nuts.com or iHerb.com). I blend them into my Vitamix morning smoothie. Sprout mung beans overnight (using a simple sprouting vessel) and eat over rice. Alternatively, you can make a broth with turmeric or even brew a coffee-like drink in a French Press with nutritional yeast.
[TIM: Apricot seeds kicked up the most debate of all the items on this list. I asked Rich to comment further on the safety/efficacy, and below is what he wrote.]
No doubt, the administration laetrile (the active component in apricot seeds) in extracted megadoses as an alternative cancer treatment protocol is rather controversial.
Here’s the low down as I see it:
There was a period in the 1960′s – 70′s when several doctors evangelized its use as an alternative cancer treatment protocol. Debate ensued, the FDA got involved, lawsuits were filed, and ultimately its use in megadose supplement form was banned. Laetrile (again in extracted, concentrated form) is now maligned in traditional western medicine — the word “quackery” does come up.
It’s effects have been studied. Positive impact on reducing tumor growth in cell cultures and animals has been found in certain cases but human study results are spotty at best — most of which were performed on people in advanced stages of the disease. Of course, it’s essentially impossible to quantify its impact in the preventive context.
Most of the controversy (and subsequent banning) stems from the cyanide component — and it’s effect on healthy cells in oral megadoses. When administered in huge amounts, there have been a few cases of people experiencing some side effects similar to cyanide poisoning (nausea, vomiting, headache). Further controversy is related to people like Steve McQueen, who elect alternative cancer treatments (in addition to laetrile, things like coffee enemas and the like) in lieu of (rather than in conjunction with) traditional radiation/chemo/surgical treatments.
Despite all of this, there are certainly groups and individuals out there that continue to vociferously assert it’s benefits — with purported results ranging from positive to miraculous.
What I suggest (and have been doing myself for years without any side effects whatsoever), is hardly megadosing — instead, small doses of raw apricot kernels and/or raw almonds in my daily morning blended drinks – the equivalent of 2-5 apricot kernels a day and/or 5-10 raw almonds, which also contain laetrile (as do mung beans, millet, buckwheat, etc.). Not as a cancer “treatment” but as a simple (potential) preventive measure. The kernels are, of course, legal and easily found online and raw almonds are everywhere.
I reviewed the posted article and spent the evening reading up further on the issue to make sure I wasn’t missing something. But I admit to underestimating the somewhat incendiary nature of this debate.
5. Green Coffee Beans:
Fat Loss. Similar to green tea and grape seed extract, organic raw (green) coffee beans have powerful anti-inflammatory and anti-oxidant properties effective in combating free radical damage. Benefits in weight management are due to two active compounds, caffeine (lower in green beans) and chlorogenic acid (which is destroyed by roasting) [TIM: Also found in my perennial fave, yerba mate]. The caffeine releases fatty acids into the bloodstream from stored body fat, while the chlorogenic acid increases efficiency of metabolizing these fats while inhibiting sugar (glucose) absorption by the blood stream.
Simply grind the green beans and prepare in a French Press like normal coffee. Alternatively, place the ground beans in water in the sun to brew iced coffee. However, don’t expect it to taste like coffee – it doesn’t. Slightly bitter and somewhat flavorless, try adding erythritol to sweeten. Nor will it give you a boost; its caffeine content is significantly lower than roasted beans.
There was a rumor that Starbucks was test-marketing some iced green bean elixirs, but I have yet to see it hit stores. Probably didn’t test well.
6. Elk Antler Velvet:
Testosterone Booster. Elk antler velvet isn’t just the “fuzz” growing on the animal’s antler, it’s derived from the whole cartilaginous affair, which is removed from the animal (humanely), dried and ground into a powder (predominantly in Canada and New Zealand). Due to growth proteins called Insulin-like Growth Factors (IGF-1 & IGF-2), this “velvet” creates an endogenous increase in testosterone production, increasing in the body’s ability to naturally and rapidly regenerate tissue & bone (antlers are the fastest growing animal tissue known to science – growing upwards of an inch per day).
For personal reasons, I eschew animal products from my diet, so I do not myself use elk antler velvet. Nonetheless, and from what I understand, antler removal does not harm the animal, and is in fact a humane and necessary safety precaution that helps prevent the elk from attacking each other. The extraction process is heavily regulated by the Canadian government and the USDA, so make sure your product is government certified (a precaution against bacterial infection incident to chronic wasting disease that occurs in hoofed animals). Currently most of this product is exported to China but is readily available online.
Administer in capsule or powder form, 250mg/day post-workout or before sleep.
7. Suma Root & the 4 Ginseng Blend:
Adaptogen. Adaptogens are metabolic regulators that increase the body’s ability to – for lack of a better phrase – adapt to environmental stressors, both physical and emotional. Suma is a ginseng-like adaptogen extracted from a root native to Brazil that is linked to improved immune system functionality and hormonal regulation. Combine with (American) ginseng, Ashwaganda (Indian ginseng), and Eleutherococcus (Siberian ginseng) to create a potent combination that promotes longevity and stress management — normalizing and balancing emotional and physical energy levels. Take in capsules (easily sourced online) or brew into a tea.
8. Camu Camu:
A sour lemon-sized orange-purple fruit indigenous to Amazonian lowlands, camu camu contains an impressive array of phytochemicals, bioflavonoids, amino acids, vitamins and minerals like beta-carotene and potassium. Most importantly, camu camu boasts the highest natural vitamin C density of any food on the planet — anywhere from 20-50 times the level of vitamin C in a typical orange, and scores extremely high on the “ORAC” (“oxygen radical absorbance capacity”) scale, a method of quantifying the anti-oxidant capacities of biological samples. Camu camu also reduces levels of the stress hormone cortisol and facilitates the uptake of serotonin. In other words, it will make you happy.
Available in supplement form, I like Navitas Naturals Organic Camu Powder. Add a teaspoon to juice or smoothie (taste is tart, a bit like orange juice itself).
9. Moringa (Olefiera):
Dubbed the “miracle tree” and the “world’s most nutritious plant species ever studied,” this amazing tree is native to regions of Africa/Asia but can grow almost anywhere due to its incredible ability to extract nutrients from the soil and air. Its leaves are an all-around green superfood; with more than 90 nutrients, moringa is like a utility baseball player that can excel in every position. High in a wide array of vitamins and minerals it’s anti-oxidant rich (46 anti-oxidants), anti-diabetes (reduces blood glucose) and promotes heart health (lipid lowering) among other benefits.
Available in capsule and powder form, brew the powder into a tea or add to juice or your morning smoothie.
10. Pu-erh Tea:
This tea can be perhaps the most expensive in the world, with some cakes priced at $350K (for a 250g cake), its leaves derived from trees upwards of 1,700 years old. A post-fermented tea product produced in the Yunnan province of China and carefully aged, the harvesting, creation and ceremony of Pu-erh is an art steeped in preserved tradition dating back millennia.
But what makes Pu-erh truly unique is the process by which the leaves are fermented by microbes after drying and then aged. It is believed that the microbial activity in the tea provides probiotic health benefits unique Pu-erh, such as reducing arterial plaque and LDL cholesterol levels as well as aiding in weight loss by reducing blood sugar levels and improving the body’s ability to metabolize fat.
Dramatically less costly versions of Pu-erh are available [TIM: I drink this version almost every morning]; versions I have used provide a long-lasting even-keeled energy.
To learn more, I suggest you consult your local teahouse. There is nothing like a traditional Pu-erh tea ceremony administered by a tea master. It’s an extraordinary experience. If you happen to be in Los Angeles, Colin Hudon at Temple Tea in Venice is excellent.
To Test or Not to Test?
All well and good, I hear you saying. But where’s the proof? Herein lie the rub. To be sure, studies of varying legitimacy exist to substantiate the above. But large-scale, peer-reviewed research requires substantial funding. This funding is often provided by for-profit corporations that have little interest in validating natural products that cannot be protected via patents.
That said, I’m not asking you to take my word for it. Do your own research (Ray Sahelian, M.D.’s website is a good place to start). Experiment on yourself. Start conservatively, document your findings, and tweak your way to success.
Perhaps you won’t recognize yourself in the mirror a year from now.
Best of luck,
Rich’s amazing story and techniques are covered in-depth in Finding Ultra: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself, which just came out this week.
I have really enjoyed listening to the story Rich has unfolded in his book and I have totaly been with him, as indeed, some of his story is simular to mine, but the depression side of the need for alcohol I exibited in a different way.
Cannot recomend the lifestyle and book that Rich has showed us enough, get out and get into it.
The Ethical questions and practical considerations of being a vegan runner
I experimented with some audio on the run I do apologize there is a bit of wind noise and clicking sounds I could not get rid of. I have been very determined to get on top of all the challenges that learning how to get a Podcast up and running throws at you. It is not only the technical side of it but also the time commitment and dare I say Planning,that goes into getting an episode out.
I have listen to heaps of other peoples shows and never thought on the mechanics of putting something together that is presentable as a finished product. I have done audio and video on my blog watzzupsport for years which I have now retired. but it is another kettle of fish as they say to get a work flow around a weekly or biweekly show.
When I get more comfortable with the audio and other consideration I will be able to concentrate on the content. I speak in this episode about the ethical issues I found myself dealing with as a vegan and using animal hides and ointments of an animal source.